WALK ACROSS ARIZONA NEWSLETTER WEEK 4
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
Last week the newsletter provided information about setting SMART goals. This week the
newsletter adds to the SMART goals by working on developing an action plan to achieve goals
both big and small.
The goal that has been discussed throughout the newsletters is eating healthy. Based on last
week it was determined that this goal, as written, was not considered SMART. Eating healthy can
be rewritten into a long-term goal. I will eat three healthy meals and two healthy snacks every
day. This goal may sound reasonable, but it can be too large of a goal if a person is just starting
to make changes. This goal can be divided into smaller SMART goals which can look like this:
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 bring at least one health snack to work for the next two months
I will eat one serving of dairy every day for the next two weeks
I will eat two servings of whole grains every day for the next month
The next step in developing an action plan is selecting a goal that is manageable for your current
lifestyle. See example below:
I will eat at least two servings of fruit every day for the next month. This may be a simple, easy
goal to accomplish when first starting out. Since a goal has been identified it is now time to
develop a list of actions that can help achieve the goal.
Actions to help get one serving of dairy everyday:
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Bring a serving of fruit for snack time at work
Include one serving of fruit with a meal
Have fruit for dessert after dinner
Pack a banana for an on-the-go snack.
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WALK ACROSS ARIZONA NEWSLETTER WEEK 4
Other Tips and Strategies for Developing an Action
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Tell friends or family about your goals
Develop a way to evaluate your progress on achieving the goal,
such as a paper calendar or phone calendar
Set yourself up for success and ensure you are manageable
Mid-Program Team Update
As of 9:10am on February 11, 2016 the team standings
are listed below:
Asparagus
We will be posting the number of laps each team
completes in the Parker Pioneer! So keep on stepping! A unique vegetable that can be paired with other
foods or can be cooked and used as a side dish.
See the following page for a recipe using asparagus
Nutrient Content of 1 cup cooked Asparagus (no fat
or salt added):
Calories
Fat
Carbohydrates
Sugars
Fiber
Protein
Vitamin C
Vitamin A
Folate
Calcium
Potassium
Magnesium
40
0 grams
7 grams
2 gram
4 grams
4 grams
14 mg
90 µg RAE*
266 µg DFE**
41 mg
401 mg
25 mg
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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WALK ACROSS ARIZONA NEWSLETTER WEEK 4
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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