WALK ACROSS ARIZONA NEWSLETTER WEEK 7
La Paz County/Colorado River Indian Tribes Cooperative Extension
2524 Mutahar Street, Parker, Arizona
MELISSA WYATT, ASSITANT AREA AGENT: FAMILY, CONSUMER, AND HEALTH SCIENCES (FCHS) & 4-H YOUTH DEVELOPMENT
CONTACT: 928-669-9843 OR MELB2@EMAIL.ARIZONA.EDU
Previous newsletters have discussed planning, evaluating and overcoming obstacles for short
term goals. This newsletter will discuss evaluating the long-term goals. While we know it is easy
to get derailed from working to achieve our goals, consistent attempts to keep on trying can add
up over time towards achievements.
For example, if you tried to achieve the goal of eating two servings of fruit each day for the next
month, but did not make it through the whole month like as seen in the calendar below.
I will eat at least two servings of fruit every day for the next month.
However, if the calendar was full you can start to see long term program beginning to happen.
Once an individual has succeeded at eating two servings of fruits over the course of two months
or longer, you can start to see more progress towards eating healthy. Imagine if there were
pictures of the months of March, April, and May and all of the days had been filled with at least
one serving of fruit and most having two servings. This type of progress would is great and would
need to be rewarded for a job well done.
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WALK ACROSS ARIZONA NEWSLETTER WEEK 7
Rewarding yourself for goals that you have achieved whether they are
short of long term is important. Rewards for accomplishing goals
should be non-food rewards. Some examples of non-food rewards are:
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Going to a movie
Buying a new outfit
Going out shopping with friends
Family Game night where you play board
games or card games
Watermelon
You can develop your own list of rewards for
Naturally sweet and refreshing, watermelon is a good
yourself when you achieve goals. Remember to
summertime snack that is great at Barbeques and
celebrate the achievements that you make in
reaching your goals. Rewards for goal achievement parties.
Nutrient Content of 1 Large Wedge of Watermelon:
are just as important as writing down your goals.
Upcoming Newsletters!
Week 8: WAAZ Program Wrap-up
Calories
Fat
Carbohydrates
Sugars
Fiber
Protein
Vitamin C
Vitamin A
Folate
Calcium
Potassium
Magnesium
172
1 grams
43 grams
35 gram
2 grams
3 grams
46 mg
160 µg RAE*
17 µg DFE**
40 mg
641 mg
57 mg
Source: www.supertracker.usda.gov
*RAE = Retinol activity equivalents
**DFE = Dietary Folate Equivalent
Photo Credit: Adonis Alamban
µg = micrograms
Issued in furtherance of Cooperative Extension work of acts of May 8 and June 30, 1914, in cooperation of the US Department of Agriculture, Dr. Jeffery Silvertooth, Director, Cooperative
Extension, College of Agriculture and Life Sciences, The University of Arizona. The University of Arizona is an equal opportunity, affirmative action institution. The University does not
discriminate on the basis of race, color, religion, sex, national origin, age, disability, veteran status or sexual orientation in its programs and activities.
MELISSA WYATT ASSISTANT AREA AGENT, FCHS & 4-H YOUTH DEVELOPMENT
LA PAZ COUNTY/CRIT COOPERATIVE EXTENSION
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