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
Walk Across Arizona is about encouraging people to be active just by walking and to enjoy doing so with friends, neighbors, co-worker, family, etc. During the 8-week program you will receive these newsletters to enhance the program by providing information on healthy living.
Hopefully, everyone has figured out the website and has found it straight forward and easy to input steps, miles, or minutes. If you are not sure about tracking your miles, minutes or steps walked each day there is some useful information found in this article: https://extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1491-2014.pdf
If you are engaged in other forms of physical activities below is a conversion chart that can help you convert minutes of a given activity to miles of walking.
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The healthy living theme for this year is: Setting Personal Goals and Steps to Achieve Them. Each week the newsletter will feature some information on setting and achieving goals as well as a featured food.
Week 2: Types of Goals
Week 3: Setting SMART Goals
Week 4: Developing a Goal Achieving Action Plan
&Mid-program update on teams
Week 5: Evaluate Your Progress
Week 6: Overcoming Obstacles
Week 7: Evaluating Progress to Achieving Goals
Oranges make a great healthy snack that can be easily taken to go. They are low in calories, contain no cholesterol, have all natural sugar, contain fiber and is loaded with vitamins and minerals.
Nutrient Content of a medium size orange:
Week 8: WAAZ Program Wrap-up
Calories
Fat
Carbohydrates
Sugars
Fiber
Protein
Vitamin C
Vitamin A
Folate
Calcium
Potassium
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.
Source: www.supertracker.usda.gov
*RAE = Retinol activity equivalents
**DFE = Dietary Folate Equivalent
MELISSA WYATT ASSISTANT AREA AGENT, FCHS & 4-H YOUTH DEVELOPMENT
LA PAZ COUNTY/CRIT COOPERATIVE EXTENSION
62
0 grams
15 grams
12 grams
3 grams
1 gram
70 mg
14 µg RAE*
39 µg DFE**
52mg
237 mg
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