Skinnytaste Dinner Plan (Week 37). The middle of summer always seems like such a crazy time! I have had friends and family visiting for the last month so I skipped my meal plan last week but I’m back to planning and shopping for the week. I’m taking advantage of all those summer zucchinis and added a few recipes this week to use them up.
The best options for developing lean muscles is to intensify your workouts, increase lifting and add more time to daily workouts thinking it would speed up your fitness goals, and protect your muscle mass
Your efforts will be for naught if you fail to take notice of steps to protecting your muscle mass and it may take some effort to ensure that muscle gain is not only limited to the gym.
For many CrossFit enthusiasts, the need to be physically fit also relates to the body’s need to stay healthy and nutrition is a very important aspect the needs to be considered by every CrossFit practitioner.
Protein is a key contributor in protecting the muscles mass and gaining it for the body. Simply put, it is the protein storehouse for the body. In order to develop muscle mass, the body needs a certain amount of protein to be able to add gains or ‘feed’ it. Consuming less amount of protein than needed, the body starts to consume protein from muscle tissue, which could affect your performance on your next Workout of the Day (WOD).
The good news is, it is easy to track the amount of proteins you consume and it may take a little bit of work at first by having to read through food labels and doing some calculations but as time goes, you develop the habit if doing it and the calculations can be done with your eyes closed.
As standard, experts agree that the body needs 1 gram of protein for every pound of bodyweight per day, so in order to maintain healthy protein levels, a 150 pound person may need to have 150 grams of protein consumed per day.
Knowing the right amount of proteins that you find in your day-to-day meals is important so you may know what type of foods to eat and at what amounts.
Meal preparation and planning is important so you do not get to miss out on essential nutritional values for your body.
Protein supplements can also be a good source of protein, especially for those who actively work-out. Among the most popular ones are whey proteins, branched chain amino acids, protein powders and protein shakes, among others.
Make sure to get good quality proteins from reliable brands when it comes to protein supplements, so a little amount of research is important to get you the information you need for supplements that can ensure you are protecting your muscle mass.
Option A
Option B
Option C
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Peaches are so ripe and juicy right now, the perfect time to make this easy, delicious salad you can whip up in minutes! Topped with yellow bell peppers, walnuts and a simple balsamic vinaigrette.
Scientific reason you hate coffee according to researchers could lead also lead to other theories that may prove if coffee is indeed good or bad for health.
Despite numerous studies and researchers on coffee, the debates are still rife as to the real nutritional value or benefits of this popular beverage. Some studies declare they find a benefits, while others claim there are risks associated with its consumption.
In a recent report published in the New York Times, a scientist from the University of Toronto analyzed a specific gene called the CYP1A2, which is partly responsible in the metabolism of caffeine and its potential impact in the heart.
This gene can be inherited from each or both of the parents and those who have the ‘fast’ variants of the CYP1A2 gene – also known as a fast metabolizer – can break down caffeine four times faster than the ‘slow’ variant of the gene.
In an initial study by the researchers of some 4000 adults, they found that those who drank four or more cups of coffee per day were 36 percent more likely to increase their risk of having a heart attack.
However, when the researchers included the gene variants in the study, they were surprised to see that the risk was found only among those who had the ‘slow’ variant of the gene.
Those that were found to have the ‘fast’ variant of the gene, actually were found to have the least risk of having a heart attack.
Study lead Prof. Ahmed El- Sohemy, PhD, a professor of Nutritional Sciences at the University of Toronto, points out that caffeine may play a role in triggering signs of cardiovascular problems in people who metabolize it slowly by having the slow variant of the gene as the substance stays longer in the body.
While those having the fast variants increase their caffeine metabolism and may even get to enjoy the health benefits of coffee which is believed to contain good amounts of heart-healthy antioxidants and polyphenols. They may also be less likely to suffer from any adverse effect of drinking coffee.
Some experts believe that there could be more than just the fast and slow variants of the CYP1A2 gene that scientists need to dig deeper into, as there are many other gene types that are also play a role in the metabolism of caffeine in the body.
Caffeine may also play a role in this as it stimulates the production of dopamine, for which Parkinson’s is characterized by low amounts of this substance in the brain, as well as dopamine also being responsible for boosting production of neurotransmitters in the brain that could help provide anti-depressant effects that can help thwart off suicide attempts.
Even before news of this development reached the public, coffee has long been regarded as a ‘wonder beverage” of sorts, where it can provide benefits more than just giving you your daily boost of energy.
One of the most prevailing finds on coffee in recent history is its ability to help prevent the onset of diabetes, liver cancer, liver disease and helps promote a healthier heart.
No less than 54% of Americans over the age of 18 consume coffee everyday, who drink an average of three 9-ounce cups.
Other interesting finds are that 65% of Americans drink it during breakfast, while 50% drink it in between meals and only 5% drink it with meals other than breakfast.
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Why office workers must exercise is that it is a vital aspect of daily living and must be done for at least one hour a day to combat the increasing risks of premature deaths mostly tied with today’s workplace practices and lifestyles.
This, after a recent study published by the Cambridge University and the Norwegian School of Sports Sciences reveals that this is a growing concern in the workplace brought about by modern work lifestyles.
The researchers, based on the outcome of the study that involved some 1 million adults, shows that sitting down for at least eight hours daily increases the risk of premature death by up to a staggering 60 percent.
The claim that this sedentary lifestyle poses a great threat similar to smoking and has been found to have caused more deaths than obesity and other lifestyle diseases.
“You don’t need to go to the gym, it’s OK doing some brisk walking maybe in the morning, during your lunchtime, after dinner in the evening,” says Professor Ulf Ekelund, who is the lead scientist for this study. “We found that at least one hour of physical activity per day, for example brisk walking or bike cycling, eliminates the association between sitting time and death.”
Prof. Ekelund said that a walking activity at a moderate speed of over three miles an hour is enough to give the body the boost it needs from a day-long seated position.
In the United Kingdom, the public has been advised by health authorities to exercise daily at least 30 minutes, half the time which scientists of the study recommends.
However, almost half of the women and a third of the men in the UK even fail to adhere to this health activity.
What’s more interesting, according to the researchers, is the fact that modern technology is responsible for making the workplace more automated or dependent on computer systems that all the person needs to do is sit in front of it.
This brings about a sedentary lifestyle where workers often spend hours on end in front of their computers and go home to slump in their couches to watch television until they go to bed.
Unless radical steps are taken to break this habit and turning it to more active ones, people will have a hard time adjusting to it.
The effects of living a sedentary lifestyle can be very dangerous to health as it has been found to increase the risks of colon and breast cancers, diabetes, cognitive decline in brain function and heart disease, among many others.
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German scientists find new antibiotic bacterium strain living inside the human nose that is capable of eliminating a pathogen that is very difficult to treat that is responsible for the development of serious skin diseases, wound infections, blood infections and pneumonia.
A study published in the journal Nature, shows that German scientists discovered this antibacterial substance produced by this living organism is highly effective in treating skin infections in lab mice. The infection was caused by the bacteria known as staphylococcus aureus.
The substance was named lugdunin by the researchers, which contains potent antimicrobial properties that were effective against several varieties of bacteria, including strains that have been found resistant to antibiotics like the methicillin-resistant staphylococcus aureus (MRSA) and the vancomycin-resistant enterococcus bacteria.
The Centers for Disease Control and Prevention reported that MRSA infection is the highest of all antibiotic-resistant threats and estimates that there have been more than 80,000 MRSA infections and caused some 11,000 deaths in 2011.
The scientists claim that their discovery may soon pave the way for developing a new class of antibiotics, to answer the global call for the development of new ones in the face of growing antibiotic-resistant bacteria also known as superbugs.
While conventional antibiotic researches were focused on finding compounds from bacteria living in dirt, experts believe that with the diverse variety of microorganisms in the human body, it is not impossible to find new sources of new and improved antibiotics.
According to the Review on Antimicrobial Resistance, superbugs are responsible for up to 10 million deaths each year due to antimicrobial resistance, with a staggering one death for every three seconds.
Superbugs, or bacteria that have evolved to resist effects of antibiotic treatments are starting raise alarms as no available counter-measures have been discovered to fight against it.
A global initiative is being pushed in campaigning for public awareness after it has raised concerns about the increasing levels of microbes developing drug resistance paving the way for the evolution of ‘superbugs’ or microbes that become resistant to any form of medication.
One of the leading causes of antimicrobial resistance is the wanton use of antibiotics by the public without proper diagnosis, resulting to microbes developing their immunities on the antibiotic strain used to’ treat’ a condition. One of these is due to the ease of access of people purchasing antibiotics and are often sold over the counter.
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Happy Friday! Let’s celebrate with some motivational mantras, inspirational videos and podcasts, tips and Tabata moves, shall we? Motivational mantras to help you get through your workouts. —A Plus The ad that’s busting gender stereotypes in India. —Mic Our response to this unbelievable body-shaming incident. —Fit Bottomed Mamas And another awesome body-loving response. —PopSugarFITNESS How mindfulness can change your life — and inspired this site. —Untangle Declutter your home, declutter your life. —Fit Bottomed Zen You’ve got the moves like Jagger … for Tabata. —Greatist Fifty healthy burger mix-ins for your next barbecue. —Fit Bottomed Eats A trainer in your pocket. —Total Training What motivational mantras get you …
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When you think of grilled vegetables, corn, eggplant, peppers and zucchini usually come to mind. But did you know you can make Brussels sprouts on the grill too? They come out perfectly charred on the edges and make the perfect side to grilled steaks, pork or chicken.
Basketball performance workout programs are ideal fitness programs that not only focus on professional basketball fitness, but also helps provide good insight on technical skills while at the same time, builds muscles and increase strength.
You may not have noticed, but aside from the flexibility and endurance of professional basketball players that you see on court, you may also have taken notice of the lean body structure due to firm muscles.
Decades back, people believe that the way to a healthy body is to bulk up and gain more mass, but times have changed and staying healthy is the name of the game. You don’t have to bulk up to stay healthy.
Remember that every basketball player need to develop his jumping skill, which is why this becomes one of the focused routines for every basketball training session. The best basketball pro players have mastered their jumping skills and made them the kings of the court.
Jumping exercises help strengthen your feet and the more you develop those muscles, the bigger the chances that you increase your jumping height.
Make sure to boost your vertical jumps by working to develop your leg, thigh and even arm muscles which help provide balance while in mid-air or as you try to reach further up to maximize your rebounds.
Mastering your jumps also allow you to control your movements, which is important to avoid risking injury or harm while in mid- flight.
These are also two of the physical demands of a good basketball player. Developing the speed to enhance your flexibility to rocket in and out of tight spots and the power to pass, shoot from the three-point mark or manage to get hold of the ball while aiming for the ring and getting to score.
You may start preparing for your regular workout to help you be at the top of your game. A good basketball players needs to be in good shape to be able to play well and perform his best on and off the court.
Just follow the workout pattern provided on the tables below, it will surely help you develop your ideal physical qualities that will provide you with more endurance, strength and discipline.
Rest for 5-10 seconds in between jumps to allow for maximum intensity on the next jump.
Use a 2-on /1-off / 2-on / 2-off schedule for all the workout programs and allow proper 4rest times for growth and recovery.
Aim for the lower end with prescribed rep ranges then move your way up as you move on.
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Highest risk for early death should be a cause for alarm as studies show that people who are out of shape are likely to die a premature death, compared to those who live an active lifestyle.
In a study recently published in the European Journal of Preventive Cardiology, researchers from the University of Gothenberg, Sweden together with several research and educational institutions presented the results of a long-term study involving physical fitness among middle-aged men.
Researchers reveal that being unfit becomes a high risk factor for premature death, as people who have been found to sport an active lifestyle combined with a good diet and exercise are able to live longer, thus, pose less risk to premature death.
This long-term study was initiated way back in 1963 where 1000 healthy men aged 50 years old from Gothenburg who were born in 1913 gave their permission for the study for the rest of their lives to allow scientists to understand the lifetime risks of diseases , specifically with conditions affecting the heart.
The baseline data consisted of heart rate, blood pressure, weight and cholesterol levels. The men were also grouped according to those who do regular exercises and those who smoke.
After four years, extensive testing was conducted on a few of them after results were gathered from the initial tests. The new round of testing focused on determining the participants’ maximum aerobic capacity also known as VO2 max. It was through these results that scientists developed a mathematical formula that could estimate the aerobic capacity all the remaining participants.
The scientists were able to measure both the genes and lifestyles with the breakthrough measurement process of VO2 which could tell that being overweight or having a sedentary lifestyle meant your VO2 scores were low. The VO2 max were better measurement tools compared to self-reports by participants as it shows a more accurate rating process by way of lifestyle and gene testing.
Obviously, those who smoked were determined to have greater risks of premature death based on the VO2 max statistics and this is followed by poor fitness, that scaled even higher compared to those at risk of high blood pressure and high cholesterol levels.
Although VO2 max was not proven to have any direct effect on a person’s lifespan, but scientists believe that by improving physical fitness, they are bound to strengthen their immune system and improve the body’s capacity to fight and ward off diseases.
The study, however, does seek to remind people that the need to exercise and keeping the body fit should remain as a health concern for everyone and can surely give credence that the healthier the body, the longer one lives.
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Help prevent gout by converting into a healthier lifestyle through diet, exercise and determination to see things through.
Gout is a type of arthritis or inflammation of the joints, which affects the lower extremities like the feet or hands, sometimes even both. But the fact that what contributes highly to gout is lifestyle and nutritional considerations.
Gout is the result of uric acid crystals forming as deposits in the joint cavities. These uric acid crystal deposits are believed to be related to metabolic syndrome.
Medicines have come out in the open claiming to become the cure-all for many diseases.
A consistent movement and regular exercise are the hallmarks of gout prevention. The key here is to avoid vegetables and fruit that can trigger gout.
Limit fructose – Minimize fruit sugars and other foods. Just make sure to take moderate amounts as the body will store sugar as fat if it is not spent in the body.
Eat cherries- whether as a snack or a food ingredient, cherries have been proven to help treat gout. Studies show that having 10 cherries can already lower down the inflammation of the joints caused by gout.
Load up on potassium rich foods – It helps alkalize the urine and improves the excretion of uric acid from the body. Among the ideal food sources are celery, avocado, broccoli, lettuce and spinach, among others.
Drink alcohol moderately– alcohol use has been associated with gout development.
Drink lots of water – water intake helps dilute uric acid concentrations, as well as hastens the excretion process of uric acid from the blood stream. . Another large benefit of drinking lots of water is that you also get to avoid the development of kidney and gall bladder stones.
Regular exercise is key to also preventing gout. It helps regulate your insulin and leptin levels that reduce the buildup of uric acid in the joints.
Vitamin D also plays a key role in preventing gout. Exercising in the morning lets you hit two birds with one stone, since you get to increase your exposure to the morning sunshine that is rich in Vitamin D.
Vitamin D also helps prevent other diseases like diabetes, cancer and heart disease.
Get enough sleep as it strengthens the body’s immune system and lets the body heal itself at this period.
Make sure to follow a healthy lifestyle and avoid the discomforts and pain that may be caused by gout.
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This sniff test for Alzheimer’s, according to scientists, may soon become a landmark innovation for diagnosing patients using their sense of smell, as Alzheimer’s disease has been found to affect their ability to identify familiar aroma like coffee, raspberry and smoke.
This breakthrough discovery was presented based on studies during the last conference held last week for an international Alzheimer’s conference. The tests involved people in their 60’s who were asked to take a standard odour detection test.
“The whole idea is to create tests that a general clinician can use in an office setting,” says Dr. William Kreisl, a neurologist at Columbia University, where both studies were done.
For those spending lots of hours standing in line to wait for their turn to see the doctor, this innovative sniff test will soon make it easy for everyone.
Scientists since decades back provided data regarding ongoing testing for the disease and found that a person’s olfactory system is somewhat affected.
The study involved some 84 participants in their 60’s and 70’s, along with some 58 other people who are suffering from memory concerns. The results showed that people who had difficulty identifying odours were three times more likely to have memory problems.
Another study was conducted by the same research team four years after the initial study and they gathered some 397 people whose average age was 80 at the start of the test. The results of the tests became a good predictor of who are those likely to develop dementia or Alzheimer’s disease.
Although the scientists agree that the tests were not perfect, especially due to one factor that Alzheimer’s is a degenerative disease and would apparently have impacts on a person’s senses and their cognitive abilities.
The scientists, however, are hopeful that their study would pave the way for better methods that could help screen for Alzheimer’s early on and be able to develop this method more for the benefit of everyone.
Alzheimer’s is primarily caused by proteins building up in the brain that forms neural structures called “plaques” or “tangles”, that as time passes disconnects nerve cells and eventual loss of brain tissues.
Data from the Alzheimer’s Association, show that more than 5 million Americans are suffering from Alzheimer’s Disease and is the 6th leading cause of deaths in the United States.
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When Fit Bottomed Zen launched in April, we celebrated with a live Q&A on Facebook with Laurel Erilane. And it was awesome. Laurel, a Los Angeles-based yoga instructor and BeFit yoga expert, just puts off the best vibe and has the most realistic advice when it comes to all things yoga and meditation. For her, doing yoga and meditating isn’t just a workout — it’s a way of life. If you’d like to live more like Laurel (we would!), today she’s sharing the top five ways she practices yoga each and every day. Yoga doesn’t take time, yoga gives time. There is always time …
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“Nothing new on race day” is a pretty common motto among runners and triathletes, especially as you get into longer distances. And there’s a good reason for it — there’s little worse than getting five miles into the half marathon you’ve spent the last three months training for only to realize that your fancy new running shorts are riding up and causing major chafing! I generally extend the “nothing new” rule to long workouts, too. Having to cut a key run short isn’t as awful a prospect as having to bail on (or suffer through) a big race, but it’s not all …
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Building a wide back gives you not just the confidence of being physically toned and firmed, but also lets you improve your overall body physique.
That is true and when it comes to strength training, back targeted routines require more emphasis on training.
A common perspective is always training those body parts that you can see in the mirror like the abs, chest and biceps, leaving those parts like the back often ignored or neglected.
When you do not promote a balanced training program, you often get yourself into a rut when seeing that you do not get to see the desired results that you need. This is often the case when you neglects your upper and lower back muscles that results to what is commonly called an incomplete physique.
This is a common mistake often committed by many commercial gym trainees and needs to be corrected.
Although training the back may be a bit more cumbersome, but it can surely pay off in well-deserved physical dividends.
In fact, developing you back muscles give you the superhero physique that you have always dreamed of.
To achieve the best back form focuses on the width, so focus must be provided for the lats. When toned lats is combined with firm midsection, then you are guaranteed to gat the V-shape that you have long been wanting to have.
There are two common movements that work the lats.
This is one of the ideal bodyweight exercises that give focus for the lats. The chin-up and the neutral grip pull-up are the two common pull-up movements.
Chin-ups sport a supinated or underhand grip, while the neutral grip uses a grip with palms that face each other.
The proper pull-ups hit the lats muscles hard when done in the proper form. Pull the body up until the chin goes over the top of the bar and you go down until the arms stretch downward to carry your weight.
Don’t resort to jerking your pull-ups upward which does not give you the effects that you desire and only end up bust.
Just make sure to work on it progressively until you get it right and sustained.
This is an oft-neglected routine that brings a lot of benefits, especially the back. It allows you to build a wider back structure.
A dumbbell pullover can work wonders. Lay across a bench holding a dumbbell in both hands. Use both hands to elevate the dumbbell over the face and up to the air. Make sure not to drop the weight.
Stretch the dumbbell back until it touches the floor and return it back to the top before going back into the stretch to do another rep.
With the EZ curl bar, you do the same routine except that you lay on a bench asa if to do a dumbbell bench press. When you have the bar close to your body, tuck your elbows in as much as possible before stretching it back to follow the same deep stretch. Return to the chest and repeat the steps.
Here is a weekly table for training your back. Make sure to have 45 seconds rest in between 7 by 3 sets and 30 to 90 seconds of rest in between the 6 by 5 sets.
DAY ONE: DIPS & CHINS UPS
DAY TWO: LOWER BODY SETS
DAY THREE: UPPER BODY SETS
DAY FOUR: LOWER BODY SETS
DAY FIVE: UPPER BODY SETS
After six weeks, you will surely start to feel the effects of your back training and at the same time also show some effects on your arms and core.
It may not be as much yet, especially since the focus was the back, make sure to follow through on the workouts by doing conditioning exercises for the arms and shoulders.
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When summer comes, we can’t wait to get outside and soak up the sun. But a few weeks into summer, we’ve retreated to the comfort of the AC. Maybe it’s global warming … or maybe I’m just becoming less tolerant as I age. Summer always sounds like a good idea until it’s here then I feel like the sun I’ve spent so many months dreaming about is here for only one purpose — to get in the way of my workouts. And it doesn’t stop there. Depending on where you live, the thermometer only tells part of the story. Where I live, the humidity makes …
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You know how you go on an awesome trip, and when you come home and people ask you about it, you barely know where to start? That’s exactly where I currently stand with the incredible trip I took to Eugene, Ore., earlier this month with Brooks Running. We’re Brooks Running ambassadors, as you might recall, and they invited all the blog ambassadors out for the 2016 U.S. Olympic Team Trials for Track & Field. And yep, it was pretty much the experience of a lifetime. I mean, what those athletes did out there on the track? If that is running, I …
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This salad has everything I love about a cheeseburger, sans the bun. Chopped romaine, tomatoes, avocado, pickles and shredded cheese are topped with grilled burgers and red onions and drizzled with a seriously delicious dressing.
Of course, if you prefer to make this with turkey burgers or even veggie burgers, that would work too! Please welcome Heather who is guest posting for me today…
Hey, guys, exciting news. We have a podcast! Every week or two, we will be bringing a little dose of FBG to your ear holes. As you might imagine — we rather creatively, we know — are calling it the Fit Bottomed Girls Podcast! And you can listen to it wherever you get your fave podcasts from: iTunes, Libsyn, Soundcloud. It’s in all the places. Plus, we’ll have them here on the site in a blog post each time an ep (yeah, that’s what podcasters call episodes — we’re so in the know now) goes live. The first official episode hasn’t …
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I’m not a big on celeb trends. I mean, if Rihanna and T-Swift are wearing it, cool, but I give much more attention to when a good friend calls and says, OMG, this stuff is amazing. You feel me on that, right? So when Commando sent me a top and bottom from its new activewear collection (set to launch this fall) to review, I was, you know, interested in trying it for the ongoing underwear debate (still heated, yo), but not much more. Until I pretty much fell in love with the sports bras. (Turns out celebs are just like us!) First, let’s talk about the …
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Contrary to popular belief, most of my best friends IRL aren’t Paleo eaters. But who cares? I hang with a gal pal posse that meets for regularly scheduled meals and coffee dates to escape for an hour or two from our hectic schedules. These ladies help keep me sane, especially when I’ve been cooped up at home, cranking away on all things Nom Nom Paleo. Besides making me laugh every time we gab, my friends also keep me grounded in what “normal” folks want to eat. They’ve made clear that my Paleo-fied chocolate cake (a recipe that I’m testing for cookbook #2) passes their scrutiny, but they’re totally not onboard with my offal-filled delights. Despite our dietary differences, though, we do agree that all recipes should be family-friendly, easy yet flavor-packed, and filled with protein and veggies. If the dish can be made ahead, freezable, and portable, all the better.
Today, I’m dedicating this recipe to my gluten-lovin’ buddy and fellow posse member, Maria, who was thisclose to moving away with her family to the East Coast this summer. Luckily, fate intervened, and our “talking club” is intact for the foreseeable future. Inspired by a recent conversation about ground turkey—Maria’s favorite protein—I experimented in the kitchen with different vegetable and spice combinations to come up with the perfect savory bite. If you’re not a ground turkey super-fan like Maria, feel free to substitute ground chicken, pork, beef, bison, or lamb. (Heck, you can even throw in some ground hearts, too, if you’re feeling extra Paleo.) The tangy and sweet dipping sauce makes the turkey bites taste even better, but make sure you find a jam that’s sweetened with only fruit and isn’t packed with other crazy ingredients.
Now, who’s ready to make these savory turkey “cookies”?
Makes 30 (2-inch diameter) patties & ¾ cup dipping sauce
Ingredients
Curry Turkey Bites
Apricot Sauce
Equipment
Method
Preheat the oven to 400° F convection bake or 425° F non-convection bake with the rack in the middle position. Line two rimmed baking sheets with parchment paper and set aside.
In a large bowl, combine all the turkey bite ingredients: ground turkey, shredded sweet potatoes, chopped chard leaves, whisked egg, garlic, ginger, serrano pepper (if using), sliced scallions, curry powder…
…salt, and the zest and juice from one lime.
Yes, these patties are packed with vegetables.
Using your hands, mix all the ingredients together until well combined, but don’t overwork the mixture.
You can check for seasoning by pinching off a bit of the meat mixture and frying up a tiny patty. Taste it, and adjust the seasoning as needed.
Scoop out heaping tablespoon balls and arrange them on the two lined baking sheets, making sure they sit about 2 inches apart.
Smoosh each ball with your fingers into ½-inch thick patties.
Cook one tray in the oven for 15 minutes or until browned on the edges and cooked through, rotating the tray at the midway point. Bake the second tray of patties the same way.
While the bites are baking, make the dipping sauce.
In a small saucepan, combine the coconut aminos, apricot jam…
…and fresh ginger.
Stir the sauce over medium heat until simmering.
Remove the pot from the heat, and add the freshly ground black pepper and lemon juice.
Serve the turkey bites with the dipping sauce.
Pro-tip: The turkey bites can be stored in a sealed container in the fridge for up to a week or in the freezer for up to a month. It’s the gift that keeps on giving.
Looking for more recipes? Head on over to my Recipe Index! You’ll also find exclusive recipes on my Webby Award-Winning iPhone® and iPad® app, and in my New York Times-bestselling cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel 2013).
