WALK ACROSS ARIZONA NEWSLETTER WEEK 6
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 focused on how to evaluate your progress on completing a goal. However, life
happens and we tend to get derailed from our action plan for achieving a goal. This seems to
happen more often than not. It is worth discussing obstacles faced and how we can overcome
them to still achieve that goal. The example from last week is below:
I will eat at least two servings of fruit every day for the next month.
It is important to realize that it looks like the person tracking their goal got derailed around the
12th of February. The reason for getting off track may vary from person to person, but it is
important to remember that it can happen to anyone.
If you get off track, remember you can start over and try again. Perhaps when starting over you
can modify the goal so it becomes a smaller stepping stone to the original goal. The goal above
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WALK ACROSS ARIZONA NEWSLETTER WEEK 6
may have become too much for the person to handle so
they stopped their action plan. The goal may need to be
modified to a smaller step that would look like:
I will eat at least one serving of fruit
every day for the next month.
This is modified goal may be more manageable. Once you
have decided on either modifying your goal or not,
you can start working towards your goal again. Other
Banana
tips to help with overcoming obstacles:
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Brainstorm actions to help you in tough times, An easy to take on-the-go fruit vegetable that is great
such as travel. If you travel a lot and eat out,
as a snack or can be cooked as part of a stew or
instead of French fries, try a side of fruit
shredded and part of a salad. Carrots have a lot to
instead
offer nutritionally as well.
If you got off track one day start over the next
Keep trying, the continued effort will pay off
Nutrient Content of 1 Medium Banana (about 7 to 7Keep logging your efforts the visualization can help keep you motivated.
7/8 inches long):
Upcoming Newsletters!
Week 7: Evaluating Progress to Achieving Goals
Week 8: WAAZ Program Wrap-up
Recipe for Whole Wheat Banana Bread below
from the Pima County Garden Kitchen:
Calories
Fat
Carbohydrates
Sugars
Fiber
Protein
Vitamin C
Vitamin A
Folate
Calcium
Potassium
Magnesium
105
0 grams
27 grams
14 gram
3 grams
1 grams
10 mg
4 µg RAE*
24 µg DFE**
6 mg
422 mg
32 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 6
WHOLE WHEAT BANANA BREAD
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Prep: 20 mins
Cook: 1 hr
Yields: 12
Ingredients
½ cup butter, at room temperature
¾ cup brown sugar
1 egg
1 cup whole wheat flour
½ cup all purpose white flour
1 teaspoon baking soda
¾ teaspoon salt
1¼ cups mashed ripe bananas (2 large or 3 small)
¼ cup plain yogurt or buttermilk
⅓ cup chopped nuts (optional)
Directions
Wash hands with soap and warm water.
Preheat oven to 350°F and oil one 9x5 inch loaf pan.
In a large bowl, cream the butter and sugar together until very light and fluffy.
Beat in egg.
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 6
In a medium bowl, sift together flours, baking soda and salt.
In a small bowl, combine bananas and yogurt, stirring just enough to mix.
Add dry ingredients alternately with banana mixture to butter mixture, stirring just enough to
combine well.
Scrape batter into oiled loaf pan and bake 50-60 minutes or 12 muffin cups and bake for 12-15
minutes. (Tip: It’s baked fully when a toothpick inserted into the center of the loaf or muffin
comes out clean.)
Cool in the pan for 10 minutes
Remove from pan and finish cooling on rack before slicing.
Photo credit goes to FreeDigitalPhotos.com
USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrition
Assistance Program - SNAP. 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.
Persons with a disability may request a reasonable accommodation, such as a sign language interpreter, by
contacting The University of Arizona Disability Resource Center at 520-621-3268 or drc-info@email.arizona.edu. To
request an ASL interpreter, visit http://drc.arizona.edu/about/request-interpreter. Requests should be made as
early as possible to allow time to arrange the accommodation.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. The Supplemental
Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy
nutritious foods for a better diet. To find out more, contact 1-800-352-8401.
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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