Strive 2 Survive | Brown Clinic » Strive2Survive: a Watertown Wellness Program

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The results are in for the Park and Rec 2016 Trail Challenge!!


The overall winner was Geraldine Crocker with 1,274 Miles!  

2nd overall was Darrel Crocker with 909.5 miles.

3rd overall was Barb Schmitdgall with 824 miles.


Geraldine won the walking with 143 miles and the bike riding with 1131.5 miles.

Jill Makepeace won the running with 471.40 miles. Jill and Geraldine are pictured above!

The winners received plaques and Watertown Chamber Bucks.
Thanks to all who participated! Stay tuned next spring for information on the 2017 Trail Challenge!



What do we want to “finish” in our lives? What is it we want to accomplish? We all have our bucket list ideas, those things we would really like to do, or go see, or accomplish. But what are we doing as individuals to help that process? Are we working at it diligently, or are we waiting for it to fall into our laps? What risks are we willing to take? Clearly, something has to happen.

Time for change, colorful words on blackboard.
When you begin, you start. Just like entering a race, or walk, the first thing you have to do is get to the starting line. Once you get there, then how you continue defines your goal. Are you going to give up before you finish? Are there going to be obstacles along the way? Sure there are! When it is something you truly want, you have to work for it. But you also have to keep focused, and to remember one major principle…


Our minds are our own worst enemy. If we can get past our negative thoughts, and doubts, we can accomplish anything we want to!

You will have to push yourself…persist until success happens! Keep repeating this to yourself. How else are you going to become a better you if you don’t believe success will happen. But you have to work for it. Nothing worth having just happens. That is what makes your accomplishments that much more rewarding too…you earned it! You pushed yourself into that success. You kept your focus on your dreams and visions, and you never let them out of your sight!

You give it all you got to accomplish those goals, all of which help to make you become a better you. When you believe in yourself, amazing things happen!


Bottom line, you become unstoppable. You become a better version of you! What more could you ask for. Before too long, you will start finishing things you never thought you could, or even more, you start finishing things that previously you would have never thought you would have even started!


If you try, you are a winner! When you finish what you set out to do, you become better…not better than anybody else, that is not the goal. You become a better you, which is, after all, what you are trying to do. Keep working on you…there is no better investment. There is no better return on your investment! Believe in you! Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #: 3313











It’s that time of year again.  Not only are the aisles of Wal-Mart strewn with witch hats, zombie make-up and fairy wings, but of course there is the looming aisle of Halloween candy. It can be easy to over indulge on treats this time of year. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions.  However, looks can be deceiving; people often believe that since they are smaller in size, more can be consumed.  Calories from Halloween candy can quickly add up.  For example; 3 mini snickers bars pack 300 calories.  To burn off that many calories you would have to walk at a brisk pace for 1.5 hours or run for 40 minutes.

Fortunately the 31st of October doesn’t have to mean automatic weight gain.  Try waiting until the day before to buy treats to pass out.  You will be less likely to feel the need to nibble if you don’t buy it a month ahead of time.  Keeping it out of site, such as up in a closet you rarely use, can help you forget that it’s even in the house.  The biggest challenge with Halloween candy is the leftovers.  After the trick-or-treaters have come and gone we are often left with the reality that we stocked up for 400 doorbell ringers, and only got 15.  Buying candy that you don’t like is an easy way to keep you from eating it both before and after the holiday.

Halloween Treats to Try        

Sugar-free gum

Boxes of raisins

Animal crackers


Trail mix

Fruit snacks


Non-Candy choices: stickers, small toys, erasers, etc.

Halloween Tricks to Avoid

Candy bars
















Pink Buckets are back, along with Pink Hair, Pink Trucks……..just about everything turns Pink on Wednesday (10/19) for Ladies Night at Runnings! Join us from 5 – 8 p.m. and take in giveaways, storewide discounts, food and other special surprises. Visit for details. I will be there with the Brown Clinic booth. Come visit me and support a great cause of helping in the fight against breast cancer!!











Pumpkin is one of, if not, the most common fall flavors that everyone enjoys. Several types of desserts have pumpkin added to them to increase taste or appearance. Here are a few healthy pumpkin recipes to enjoy this fall season without feeling guilty about eating bad:


Healthy Pumpkin Pie

  • 1 can pumpkin puree
  • 1 can full-fat coconut milk
  • ¼ cup rolled oats
  • 2 tbsp ground flax
  • 1/3 cup coconut sugar or brown sugar
  • pinch of stevia or 2 tbsp of brown sugar
  • 2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • ½ tsp salt
  • 1 tbsp pure vanilla extract



Healthy Pumpkin Pie Recipe: Preheat oven to 400F. Blend all ingredients together until smooth, then pour into a prepared pie crust (such as the recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!), let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.”


Honey Whole Wheat Pumpkin Bread

  • 1/3 cup melted coconut oil
  • ½ cup honey
  • 2 eggs
  • 1 cup pumpkin puree
  • 1 tsp. vanilla extract
  • ½ tsp salt
  • ½ tsp cinnamon
  • ½ tsp. ginger
  • ¼ tsp. nutmeg
  • ¼ teaspoon allspice
  • 1 ¾ cups whole wheat pastry flour
  • 1/3 to ½ cup rinsed millet (optional
  • 1 tsp. baking soda
  • ¼ cup hot water



  1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5 inch loaf pan.
  2. In a large bowl, beat oil and honey together. Add eggs, and beat well.
  3. Stir in pumpkin purée and vanilla, then the salt, cinnamon, ginger, nutmeg and allspice. Stir in flour, just until combined. If you’re adding millet, stir that in as well.
  4. Add baking soda to hot water, stir to mix, and then mix briefly into batter until it is evenly distributed. Spread batter into the greased loaf pan.
  5. Sprinkle with cinnamon, and swirl with the tip of a table knife for a pretty marbled effect. Sprinkle a big pinch of turbinado sugar on top for a light, sweet crunch.
  6. Bake for 55 to 65 minutes. Be sure to check that the bread is done baking by inserting a toothpick in the top. It should come out clean. If the top of the bread jiggles when you pull it out of the oven, it’s NOT done! Let the bread cool in the loaf pan for 5 minutes, then transfer it to a wire rack to cool for 30 minutes before slicing.


Whole Wheat Pumpkin Cookies

  • 2 ½ cups whole wheat pastry flour
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 2 tsp. cinnamon
  • ¾ tsp. nutmeg
  • ¾ tsp. ground cloves
  • ½ tsp. salt
  • ½ cup butter, softened
  • 1 ½ sugar
  • 1 cup canned pumpkin puree
  • 1 egg
  • 1 tsp. vanilla extract
  • powdered sugar (optional)



  1. Preheat oven to 350 degrees Fahrenheit (175 degrees C). In a medium bowl, whisk together your dry ingredients (flour, baking powder, baking soda, cinnamon, nutmeg, ground cloves, and salt).
  2. In another medium bowl, cream together butter and sugar. Add pumpkin, egg, and 1 teaspoon vanilla; beat until creamy. Mix in dry ingredients and stir just until combined. Use a cookie dough scoop or two spoons to drop one tablespoon of dough onto a parchment paper-covered cookie sheet. Flatten each cookie slightly.
  3. Bake for 15 to 20 minutes. Sprinkle the baked cookies with a light dusting of powdered sugar and transfer the cookies to a rack to cool.

-Written by Braden Carmody, SDSU Dietetics Student

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