WALK ACROSS ARIZONA NEWSLETTER WEEK 3
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
SMART goals are a way to gear yourself to successfully achieving goals that you set. It can allow
you to break larger, maybe long- term goals into smaller goals that are more manageable for the
short term. SMART is an acronym that guides how goals are written.
S = Specific
M = Measureable
A = Attainable
R = Relevant
T= Time- bound
Define your goals clearly. Do not be vague.
Be sure to develop a way to measure
progress.
Goals you set should be manageable given
your time and resources that you can devote
to it.
Is your goal relatable to your values? Goals
that do this well answer this question: “why
am I doing this?”
Set a deadline for yourself to achieve this
goal.
Going back to the week 2 newsletter, the goal of eating healthy was mentioned. It sounds like a
great goal to have and something we all may feel the need to work on. Is eating healthy a SMART
goal?
Goal: I want to eat healthy
Specific: Eating healthy is not specific because eating healthy may be different from person to
person. Does eating healthy mean more fruits and vegetables? Does it mean that I need to work
on portion control? These questions are something each one of us can answer otherwise stating
eating healthy is vague.
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WALK ACROSS ARIZONA NEWSLETTER WEEK 3
Measureable: Additionally, once the goal becomes specific there still needs to be a way to
measure progress. How does you measure progress of eating healthy? Could it be number of
servings of fruit or the size of portions at meal time? Once you know how to measure it can help
with knowing if the goal is attainable.
Attainable: In general, you want to look at making sure that you are able to manage your time
and efforts to ensure you can reach this goal. Ask yourself if you are taking on more than you can
handle. Is your change or target too far out of reach?
Relevant: If a person wants to eat healthy and that is their goal then it probably means that they
value their health and it is relevant to their life.
Time-bound: Lastly, this goal is not time bound. There is no time frame given on when the
person should achieve the goal. Will it take a week or a month to achieve the goal?
Eating healthy maybe a long-term goal if you are wanting or needing to make a lot of changes to
your diet. However, eating healthy for some maybe a short-term goal that is a smaller step of
just not wanting to drink soda. In the long-term, eating healthy may actually be best addressed
by making smaller answers. Below shows a number of goals that are SMART and can help lead to
eating healthier.
I will eat at least two servings of fruit every day for the next month.
I will eat at least two servings of vegetables every day for the next month.
I will go to the gym at least three times a week for the next month. Each time, I
will do at least 30 minutes on the elliptical or treadmill.
I will lose 20 pounds by increasing my exercise to 4 times a week and cutting back
on sugar and portion size. I will know I am making progress because I will lose 2
pounds a week for ten weeks.
Follow this template for setting your own goals: I will [your goal here] by [how you
will do the goal]. I will know I am making progress because [how you will measure
the goal] [time goes here].
MELISSA WYATT ASSISTANT AREA AGENT, FCHS & 4-H YOUTH DEVELOPMENT
LA PAZ COUNTY/CRIT COOPERATIVE EXTENSION
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WALK ACROSS ARIZONA NEWSLETTER WEEK 3
Notice that all of the goals on the previous page meet all the
criteria for SMART goals. The template on the last line can help
you set your own goals that are SMART.
Upcoming Newsletters!
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
Week 8: WAAZ Program Wrap-up
Recipe Link for Turkey Lettuce Wrap:
http://www.foodnetwork.com/recipes/meli
ssa-darabian/turkey-lettuce-wrapsrecipe.html
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.
Lettuce
There are many types of lettuce from ice burg to
romaine and green leaf. All of these types of lettuce
can make a delicious salad mixed with a variety of
other vegetables, be a topping on a burger or even
replace the bun of a hamburger as a low
carbohydrate option.
Nutrient Content of 2 cups mixed lettuce:
Calories
Fat
Carbohydrates
Sugars
Fiber
Protein
Vitamin C
Vitamin A
Folate
Calcium
Potassium
Magnesium
19
0 grams
4 grams
1 gram
2 grams
2 grams
17 mg
310 µg RAE*
119 µg DFE**
53mg
320 mg
29mg
Source: www.supertracker.usda.gov
*RAE = Retinol activity equivalents
**DFE = Dietary Folate Equivalent
Photo Credit: Adonis Alamban
µg = micrograms
MELISSA WYATT ASSISTANT AREA AGENT, FCHS & 4-H YOUTH DEVELOPMENT
LA PAZ COUNTY/CRIT COOPERATIVE EXTENSION
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