Start with a Long-Term Goal. Picture the feeling you will have, how your life will be different, what you would be able to do differently. Think of the strategy you’ll use and who can help you. This is your blueprint. Before you do anything else, write that goal down. Memory studies indicate that the brain forgets 80% of detail within 24 hours and 99% within two weeks. Writing it down keeps the goal fresh and clear in your mind.

Next, create a timeline. This begins with a target date, which you’ve probably already set. Now you have Point A and Point B; what are the steps along the way that’ll take you from one to the other? Think of a series of Medium-Term Milestones you can use to keep momentum high and the path straight. Milestones can also be achievements that have nothing to do with the scale. Maybe sign up for a bootcamp that you wouldn’t have been able to do last year.

Finally, plan out the Short-Term Actions that will get you to your first Milestones. These are your daily and weekly nutrition and fitness goals. This is how doing just a little bit every day can help you reach even your biggest goal. By doing these Actions, you stay on track and a permanent, healthier lifestyle is just a matter of time.

Realistic: Start off with a goal that isn’t too ambitious, so you can sooner experience the thrills of success. Build toward grander goals to keep your motivation high.
Specific: Make sure it can be measured and tracked.
Clear Thought: Find a photo depicting or symbolizing what you want. The clearer the point of the whole thing is, the easier it is to stay focused.
Valuable: Remind yourself why you want to succeed in the first place.
Timely: What do you wish for? This is the goal that will hold your attention the most. There’s no reason our wishes can’t become our goals.
Reward: Every little bit of positive reinforcement helps.

A recent study conducted by the American College of Sports Medicine (ACSM) investigated the link between physical activity in children and academic performance in school. Initially, researchers predicted that kids who took physical education (PE) during the school day would do better academically, since it helps reduce boredom and helps kids stay focused.

The study, reported in ACSM’s official journal, Medicine & Science in Sports & Exercise, examined 214 children of middle school age. All students were randomly assigned to a PE class in either the first or second semester of the school year. Researchers collected information on each student’s activity level in and outside of the PE class, and compared their level of activity to their grades in the subjects of math, science, world studies and English.

Surprisingly, researchers found that being enrolled in PE (moderate activity for 30 minutes, 5 days per week) did not influence the children’s grades. The government’s Healthy People 2010 guidelines recommend vigorous activity for 20 minutes, at least 3 days per week. This study showed that the more active children were, such as participating in a sport or other vigorous activity, the better they did in school. Most of the children who did exercise “vigorously” did so outside of school, by playing sports like soccer, basketball, football, baseball and softball.

These ACSM researchers recommend that physical education classes include more vigorous activities for kids. Other research also shows that active children do better in school, are better able to concentrate, and even exhibit fewer behavior problems. If your child’s school isn’t requiring enough physical activity, encourage your child to participate in a school or club sport that she enjoys. Team sports teach kids more than fitness—they improve motor skills, increase self-esteem, and foster cooperation and teamwork. Even non-athletic children can meet physical activity recommendations with non-competitive activities such as biking, swimming and jogging and by dancing or playing games like tag.

Just by keeping your kids active and staying involved with after school programs and activities leads to endless social behaviors that are favorable to our society. If your lucky enough to live by a Life Time Fitness you should check out thier kids programs and Camps!!! Visit www.lifetimefitness.com

2 Dragon fruits

3/4 Cup of cold water

1 Tablespoon of Lime Juice

1 Tablespoon Agave Nectar

Directions:

Cut the Dragon fruit in half. Scoop out the insides. Reserve the halves for serving, if desired.

Place the halves in the freezer until ready for serving, to help them maintain thier shape.

Place the pulp, agave nectar, lime, and water in a blender. Pulse until smooth.

Pour into an ice cream maker until frozen.

Spoon into halves to serve. if you are not ready to serve, wrap plastic wrap around them and place them in the freezer until ready to serve.

Must do:

Enjoy

Component One: Proper Food Intake

Energy in Vs. Energy out, your body requires a certain amount of energy, if you are wanting to lose body fat you must at least give your body what it needs in calories in, if not it will not let go of your body’s savings account…FAT.

Factor Two: Proper Cardio

Maximize your time and get the most for the least. Really you do not need to be on a piece of cardio for hours, unless your going to be running a marathon. Learn about Heart Rate monitors from your local trainer…or me:-)

Factor Three: Proper Supplementation

This is a dirty industry filled with marketing and not enough science. Please ensure you are taking a good multi-vitamin. You can not get the nutrients needed through food and need them when your exercising. Make sure the supplement you are taking is made with GMP’s (good manufacturing practices). If you want go to www.myapex.com and you can get purity, potency with the same guarantee pharmaceuticals have.

Factor Four: Proper Resistance Training

 When approaching a resistance training program, it should address your muscle imbalances and postural deviations caused from what you do for work and prior injuries. When you are set in one position for over an extended period of time you need to address this in your workout plan. Your approach should be lengthening the tight muscles and strengthening the weak, if not, you risk making a better looking more messed up version of what you already exist to be.

Factor Five: Proper Professional Assistance

I always recommend meeting with a qualified professional who understands the basics of human movement. when choosing a trainer, I recommend one who carries a license with the National Academy of Sports Medicine (NASM) www.nasm.org . As always, please check to make sure any trainer you choose has a current license, NOT an expired one.

Why Some Kids Don’t Like Teams

Every child doesn’t have to join a team, and with enough other activities, kids can be fit without them. But it’s a good idea to find out why your child isn’t interested. You might be able to help solve any deeper concerns your child might be having, or steer your child toward something else. Talk with your child and let him or her know that you’d like to work on a solution together. That solution might mean making changes and sticking with the team sport or finding a new activity to try.

Here are some reasons why your child might not like sports:

Developing Basic Skills

Though many sports programs are available for preschoolers, it’s not until about age 6 or 7 that most kids have the physical skills, the attention span, and the ability to grasp the rules needed to play organized sports. If your child hasn’t had much practice in a specific sport, it may take a while for him or her to be expected to reliably perform necessary skills such as kicking a soccer ball on the run or hitting a baseball thrown from the pitcher’s mound. Trying and failing, especially in a game situation, might frustrate your child and make him or her nervous.

What You Can Do. Practice with your child at home. Whether you’re shooting baskets, playing catch, or going for a jog together, you’re giving your child an opportunity to build his or her skills and fitness in a safe environment. Your child can freely try – and risk failing – new things without the self-consciousness of being around his or her peers. And you’re also getting a good dose of quality together time.

Coach or League Is Too Competitive

A kid who’s already a reluctant athlete might feel extra-nervous when the coach barks out orders or the league focuses heavily on winning.

What You Can Do. Investigate sports programs before signing your child up for one. Talk with coaches and other parents about the philosophy. Some athletic associations, like the YMCA, have noncompetitive leagues. In some programs, they don’t even keep score. If you live near a LIFETIME FITNESS ( www.LIFETIMEFITNESS.com ) our Member Activities Department has great kids programs!!!!

Keep in mind that as kids get older, they can handle more competitive aspects such as keeping score and keeping track of wins and losses for the season. Some kids may be motivated by competitive play, but the average child may not be ready for the increased pressure until he or she is 11 or 12 years old. Remember that even in more competitive leagues, the atmosphere should remain positive and supportive for all the participants.

Stage Fright

If your child isn’t a natural athlete, or is a little shy, he or she might be uncomfortable with the pressure of being on a team. More self-conscious kids also might worry about letting their parents, coaches, or teammates down. This is especially true if the child is still working on basic skills and if the league is very competitive.

What You Can Do. Keep your expectations realistic – most kids don’t become Olympic medalists or get sports scholarships. Let your child know the goal is to be fit and have fun. If the coach or league doesn’t agree, it’s probably time to look for something new.

Still Shopping for a Sport

Some kids haven’t found the right sport. Maybe your child didn’t have the hand-eye coordination for baseball, but he or she has the drive and the build to be a swimmer, a runner, or a cyclist. The idea of an individual sport also can be more appealing to some kids who like to go it alone.

What You Can Do. Be open to your child’s interests in other sports or activities. That can be tough if, for instance, you just loved basketball and wanted to continue the legacy. But by exploring other options, you give your child a chance to get invested in something he or she truly enjoys.

Other Barriers

Different kids mature at different rates, so it’s common for there to be a wide range of heights, weights, and athletic abilities among kids of the same age group. So if your child is much bigger or smaller than other kids of the same age – or less coordinated or not as strong – he or she may feel self-conscious and uncomfortable competing with them. Your child also may be afraid of getting injured, or worried that he or she can’t keep up. A child who is overweight might be reluctant to participate in a sport, for example, while a child who has asthma might feel more comfortable with sports that require short outputs of energy, like baseball, football, gymnastics, golf, and shorter track and field events.

What You Can Do. Give some honest thought to your child’s strengths, abilities, and temperament, and find an activity that might be a good match. Some kids are afraid of the ball, so they don’t like softball or volleyball, but may enjoy an activity like running. If your child is overweight, he or she might lack the endurance to run, but might enjoy a sport like swimming. Your child may be too small for the basketball team, but may enjoy gymnastics or wrestling.

Keep in mind that some kids just prefer sports that focus on individual performance rather than teamwork. Remember that the goal is to prevent your child from feeling frustrated, wanting to quit, and being turned off from sports and physical activity altogether.

With good communication, you may be able to address your child’s concerns. Other issues may naturally fade as your child grows. If you can understand what your child is going through and provide a supportive environment, you can help your child succeed in whatever activity he or she chooses.

Ways to Stay Fit Outside of Team Sports

Even kids who once said they hated sports might learn to like team sports as their skills improve, or if they find the right sport or a league with the right level of intensity. But even if team sports never thrill your child, there’s plenty a kid can do to get the recommended 60 minutes or more of physical activity each day.

Free play can be very important for a child who doesn’t play a team sport. What’s free play? It’s the activity kids get when they’re left to their own devices, like shooting hoops, riding bikes, playing whiffleball, playing tag, jumping rope, or dancing.

Outside of the most common team sports, your child might want to try individual sports or other organized activities that can boost his or her fitness. Here are some ideas:

• swimming
• horseback riding
• dance classes
• inline skating
• cycling
• cheerleading
• skateboarding
• hiking
• golf
• tennis
• fencing
• gymnastics
• martial arts
• yoga and other fitness classes
• Ultimate Frisbee
• running

Supporting Your Kid’s Choices

Even if the going’s tough, work with your child to find something active that he or she likes. Try to remain open-minded. Maybe your child is interested in an activity that is not offered at his or her school. If your daughter wants to try flag football or ice hockey, for example, help her find a local league or talk to school officials about starting up a new team.

You’ll need to be patient if your child has difficulty choosing and sticking to an activity. It often takes several tries before a child finds one that feels like the right fit. But when something clicks, you’ll be glad you invested the time and effort. For your child, it’s one big step toward developing active habits that can last a lifetime.

Note: Please remember before starting your child on any sport or fitness program you should have a physical examination done for them. Kids with undiagnosed medical conditions such as vision, hearing could have a hard time playing sports and could discourage them from trying to play or staying involved. More importantly for thier safety though.

There are many “sports” foods and drinks marketed to athletes, like energy bars and gels. In general, most young athletes do not need these products to meet their energy needs. These products don’t have magic ingredients that will improve a child’s sports performance, but they can come in handy if your child doesn’t have time to prepare a healthy meal or snack.

Because athletic kids are particularly reliant on the nutrients that a balanced diet can provide, it’s usually not a good idea for them to diet. In sports where weight is emphasized, such as wrestling, swimming, dance, or gymnastics, your child may feel pressure to lose weight. If a coach, gym teacher, or another teammate says that your child needs to go on a diet, talk to your doctor first. If your doctor thinks your child should diet, the doctor can work with your child or refer you to a nutritionist to develop a plan that allows your child to work on the weight in a safe and healthy way.

What Are the Nutritional Needs of Young Athletes?

If your child is eating healthy, well-balanced meals and snacks, your child is probably getting the nutrients that he or she needs to perform well in sports. The new food guide pyramid, called My Pyramid ( www.mypyramid.com ), can provide guidance on what kinds of foods and drinks should be included in our childrens well-balanced meals and snacks.

But kids who are involved in strenuous endurance sports like cross-country running or competitive swimming, which involve 1 1/2 to 2 hours of activity at a time, may need to consume more food to keep up with their increased energy demands. Most athletic young people will naturally crave the amount of food their bodies need, but if you are concerned that your child is getting too much or too little food, you may want to check in with your child’s doctor.

Because different foods have different combinations of these nutrients, it’s important to vary your child’s meals and snacks as much as possible. It’s a good idea to make sure that your child is getting the following nutrients:

• Vitamins and minerals: Your child needs a variety of vitamins and minerals. Brightly colored foods such as spinach, carrots, squash, and peppers tend to be packed with them. It’s especially important your child get plenty of calcium and iron. Calcium helps your child build healthy bones, which are important especially if your child breaks a bone or gets a stress fracture. Calcium-rich foods include dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli. Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and whole grains.
• Protein: Protein can help build your child’s muscles, along with regular training and exercise. But there’s no need to overload on protein because too much of it can lead to dehydration and calcium loss. Protein-rich foods include fish, lean red meat and poultry, dairy products, nuts, soy products, and peanut butter.
• Carbohydrates: Carbohydrates provide energy for the body. Some diet plans have urged weight-conscious adults to steer clear of carbohydrates or “carbs” as they’re often called. But for a young athlete, carbohydrates are an important source of fuel. There’s not any need for your child to do any “carb loading” or eat a lot of carbs in advance of a big game, but without some of these foods in your child’s diet, he or she will be running on empty. When you’re choosing carbohydrates, look for whole-grain foods that are less processed and high in fiber, like pasta, brown rice, whole-grain bread, and cereal. Fiber helps lower cholesterol and may help prevent diabetes and heart disease.

It’s a good idea to pack your child’s meals with natural foods as much as possible. Natural foods such as whole-wheat breads and baked potatoes are more wholesome choices than heavily processed foods, like white breads and potato chips. Usually the less processed the food, the more nutritious it is. Choose products with ingredients such as whole wheat or oats rather than white flour. Encourage your child to pick up a piece of fruit, rather than a fruit drink, which may have added sugar. Remember that sugar may be listed by another name such as sucrose or fructose.

Drink Up!

It’s important for young athletes to drink plenty of fluid to avoid any heat illness and dehydration, which can zap a child’s strength, energy, and coordination and lead to other health problems.

It’s a good idea for your child to drink water or other fluids throughout the day, but especially before, during, and after periods of extended physical activity. Experts recommend that kids drink approximately 1 cup (240 milliliters) of water or fluid every 20 to 30 minutes of physical activity, depending on the child. Shorter competitions may not require drinking during the activity, but it’s important to drink water after the game or event to restore whatever fluid your child lost through sweat during the event.

Children often don’t recognize or respond to feelings of thirst. So it’s a good idea to encourage your child to drink before thirst sets in.

Although many sports drinks are available, usually plain water is sufficient to keep kids hydrated. Sports drinks are designed to provide energy and replace electrolytes – such as sodium and potassium – that athletes lose in sweat. But your child’s body typically has enough carbohydrates to serve as energy for up to 90 minutes of exercise. And in most cases, any lost electrolytes can be replenished by a good meal after the activity.

If your child participates in endurance sports such as long-distance running and biking or high-intensity exercise such as soccer, basketball, or hockey, it’s a good idea for your child to replenish his or her body throughout the event. This is because the body can use the sugar immediately as energy to make up for the depleted energy stores in the body. Soda and juice may not quench your child’s fluid needs as well because many of them have too much sugar and can upset the stomach. If your child wants juice, it’s a good idea to mix it with water to reduce the concentration of sugar.

Pressures Facing Athletes

Some school-age athletes face unique pressures involving nutrition and body weight. In some sports, it’s common for kids to feel they need to radically increase or reduce their weight to reach peak performance.

Unhealthy eating habits, like crash dieting, can also leave your child with less strength, endurance, and poorer mental concentration. Similar performance issues can come up when kids try to increase their weight too fast. When a person overeats, the food the body can’t immediately use gets stored as fat. As a result, kids who overeat may gain weight, but their physical fitness will be diminished.

If you are concerned about your child’s eating habits, it’s a good idea to talk to your child’s doctor.

Game Day

It’s important for your child to eat well on game days, but make sure your child eats at least 2 hours before the event – early enough to digest the food before game time. The meal itself should not be very different from what your child has been eating throughout training.

It should have plenty of carbohydrates and protein and be low in fat because fat is harder to digest and can cause an upset stomach.

After the game or event, it’s a good idea to make sure your child gets a well-balanced meal. Your child’s body will be rebuilding muscle tissue and restoring carbohydrates and fluids for up to 24 hours after the competition. So it’s important that your child get plenty of protein, fat, and carbohydrates in the postgame hours.

And remember, when packing your child’s bag for the big day, don’t forget the water bottle or the sports drink.

Meal and Snack Suggestions

You can’t make up for a poor diet on game day, so it’s important to feed your child healthy meals and snacks on a consistent basis, even during the off-season. That will provide a solid foundation whenever your child heads out for a competition.

Breakfast might include low-fat yogurt with some granola or a banana. Lunch might include bean burritos with low-fat cheese, lettuce, and tomatoes. A turkey sandwich and fruit may also be a hit. Dinner might be grilled chicken breasts with steamed rice and vegetables or pasta with red sauce and lean ground beef, along with a salad. Snacks might be pretzels, raisins, and fruit.

Always try to include them when planning your meals and snacks for the day!

ASSORTED

DAIRY

• Skim or 1% milk
• Low fat yogurt with active cultures
• Low fat cottage cheese
• Meats and Seafood
• Fresh fish, non-breaded
• Salmon, canned or fresh
• Tuna, canned or fresh
• Lean, fresh beef, poultry or pork
• Eggs
• Veggie burgers
• Nuts and seeds

FRUITS

• Apples
• Red grapefruit
• Melons, any kind
• Dried apricots
• Red grapes
• Prunes
• Oranges
• Berries, any kind

GRAINS

• 100% whole wheat bread, bagels, pitas
• Whole wheat pasta
• Cornmeal
• Millet
• Bulgur
• Brown rice
• Whole wheat pancake mix
• Oatmeal
• Shredded Wheat
• Dry cereal with 5 grams fiber
• Low fat Triscuit crackers
• Wasa fiber rye crackers

VEGETABLES

• Red, yellow, and orange peppers
• Mushrooms
• Romaine Lettuce
• Carrots, baby and regular
• Kale and other greens
• Garlic
• Onions
• Broccoli
• Cauliflower
• Sweet potatoes
• Spinach
• Green onions
• Winter squash
• Cabbage
• Beets
• Tomatoes

as always please feel free to ask questions. Not everyone knows what to eat and when!
-LK36

Although the United States hasn’t yet developed guidelines for caffeine intake and kids, Canadian guidelines recommend that preschool children get no more than 45 milligrams of caffeine a day. That’s equivalent to the average amount of caffeine found in a 12-ounce (355-milliliter) can of soda or four 1.5-ounce (43-gram) milk chocolate bars.

What’s Caffeine and How Does It Affect Kids?

A stimulant that affects children and adults similarly, caffeine is a drug that’s naturally produced in the leaves and seeds of many plants. Caffeine is also made artificially and added to certain foods. Caffeine is defined as a drug because it stimulates the central nervous system. At lower levels, caffeine can make people feel more alert and like they have more energy.

In both kids and adults, too much caffeine can cause:

• jitteriness and nervousness
• upset stomach
• headaches
• difficulty concentrating
• difficulty sleeping
• increased heart rate
• increased blood pressure

Especially in young children, it doesn’t take a lot of caffeine to produce these effects.

Other reasons to limit kids’ caffeine consumption include:

• Consuming one 12-ounce (355-milliliter) sweetened soft drink per day increases a child’s risk of obesity by 60%.
• Not only do caffeinated beverages contain empty calories (calories that don’t provide any nutrients), but kids who fill up on them don’t get the vitamins and minerals they need from healthy sources, putting them at risk for developing nutritional deficiencies. In particular, children who drink too much soda (which usually starts between the third and eighth grades) may miss getting the calcium they need from milk to build strong bones and teeth.
• Drinking too many sweetened caffeinated drinks could lead to dental cavities (or caries) from the high sugar content and the erosion of the enamel of the teeth from the acidity. Not convinced that sodas can wreak that much havoc on kids’ teeth? Consider this: One 12-ounce (355-milliliter) non-diet, carbonated soft drink contains the equivalent of 10 teaspoons of sugar (49 milliliters) and 150 calories.
• Caffeine is a diuretic that causes the body to eliminate water (through urinating), which may contribute to dehydration. Whether the amount of caffeine in beverages is enough to actually cause dehydration is not clear, however. It may depend on whether the person drinking the beverage is used to caffeine and how much caffeine he or she has consumed that day. To be on the safe side, it may be wise to avoid excessive caffeine consumption in hot weather, when children need to replace water lost through perspiration.
• Abruptly stopping caffeine may cause withdrawal symptoms (headaches, muscle aches, temporary depression, and irritability), especially for those who are used to consuming a lot.
• Caffeine can aggravate heart problems or nervous disorders, and some children may not be aware that they’re at risk.

One thing that caffeine doesn’t do is stunt growth. Although scientists once worried that caffeine could hinder a child’s growth, this concern isn’t supported by research.

Which Foods and Beverages Contain Caffeine?

Although kids get most of their caffeine from sodas, it’s also found in coffee, tea, chocolate, coffee ice cream or frozen yogurt, as well as pain relievers and other over-the-counter medicines. Some parents may give their children iced tea in place of soda, thinking that it’s a better alternative. But iced tea can contain as much sugar and caffeine as soda.

Here’s how some sources of caffeine compare:

What’s Caffeine Sensitivity?

Caffeine sensitivity refers to the amount of caffeine that will produce an effect in someone. This amount varies from person to person. On average, the smaller the person, the less caffeine necessary to produce side effects. However, caffeine sensitivity is most affected by the amount of daily caffeine use. People who regularly drink beverages containing caffeine soon develop a reduced sensitivity to caffeine. This means they require higher doses of caffeine to achieve the same effects as someone who doesn’t drink caffeinated drinks every day. So, the more caffeine your child takes in, the more caffeine he or she will need to feel the same effects.

In addition to being more susceptible to the effects of caffeine based on size, small children are more sensitive to caffeine because they haven’t been exposed to it as much as older children or adults. Caffeine moves through the body within a few hours after it’s consumed and is then passed through the urine. It’s not stored in the body, but your child may feel its effects for up to 6 hours if he or she is sensitive to it.

Cutting Caffeine Out of the Equation

Can you help your child conquer caffeine? Absolutely! The best way to cut caffeine (and added sugar) from your child’s diet is to eliminate soda. Instead, offer water, milk, flavored seltzer, and 100% fruit juice. For added convenience, give your child water in squeeze bottles to carry around. Of course, you can still serve the occasional soda or tea – just make it caffeine free such as Sprite. Also, be on the lookout for hidden caffeine by checking the ingredient list on foods and beverages.

For older kids or teens who may be getting more caffeine than they should, it’s important to watch their caffeine consumption. If your teen has taken up a coffee-drinking habit, one cup a day can easily turn into several (as most adults know), especially if your teen is using coffee to stay awake during late-night study sessions.

The best way to reduce your child’s caffeine intake is to cut back slowly. Otherwise, he or she could get headaches and feel achy, depressed, or just downright lousy. Try cutting your child’s caffeine consumption by substituting noncaffeinated drinks for caffeinated sodas and coffee (water, caffeine-free sodas, and caffeine-free teas). Keep track of how many caffeinated drinks your child has each day, and substitute one drink per week with a caffeine-free alternative until he or she has gotten below the 100-milligram mark.

As you’re cutting back the caffeine, your child may feel tired. The best bet is for your child to hit the sack, not the sodas: It’s just your child’s body’s way of saying that more rest is necessary. Don’t worry – your child’s energy levels will return to normal in a few days.

And feel free to let your child indulge in a sliver of chocolate cake at birthday parties or a cup of tasty hot cocoa on a cold day – these choices don’t pack enough caffeine punch to be harmful. As with everything, moderation is the key to keeping your kid’s caffeine consumption under control.

INGREDIENTS

• 2 tablespoons olive oil
• 2 tablespoons brown sugar
• 2 tablespoons fresh lime juice
• 1 teaspoon ground cinnamon
• 1/4 cup fresh mint, chopped
• 2 apples, cored and cut into 1″ pieces
• 2 bananas, peeled and cut into 1″ pieces
• 2 peaches, pitted and cut into 1″ pieces
• 4 kiwifruit, peeled and sliced into 1″ pieces
• 1 can pineapple chunks
• 16 strawberries, washed and hulled

DIRECTIONS

1. Prepare grill
2. In a small bowl, combine oil, sugar, lime juice, cinnamon and mint. Mix until sugar is dissolved
3. If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers
4. Brush kebabs with the sugar mixture then place on grill
5. Grill kebabs for about 6-8 minutes, turning frequently until fruit starts to brown and is heated through

APROX. NUTRITION INFO
Calories: 171
Fat: 4 g
Carbohydrates: 36 g
Protein: 1 g

Serves: 8