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

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Apples are one of my favorite fall foods. They are extra tasty and delicious when in season right now! Read more about this great fruit below from an excerpt from!

“Apples are healthful. The average apple, which is about 1 cup (C) quartered, 125 gram (g), or tennis ball sized, has 65 calories, 3 g fiber, and 10% of daily requirements for vitamin C and is also high in vitamin K, vitamin B6, and potassium. Apples are satisfying and pair well with almost anything. They are enjoyed in countless ways—baked and sliced in pancakes, cubed in fruit salad, served with peanut butter or cheese, baked in the oven, paired with pork, and made into apple pie.

Apples are best consumed when harvested between late August and October. They store well until the middle of the winter, but do lose some of their nutritional value with time.

Follow these tips when selecting apples:

  • Look for apples that have good color and smell fresh
  • Avoid apples with bruises or damage to their skin (brown or dry spots on the apple do not affect flavor and are acceptable to eat)
  • Store apples unwashed in a plastic bag in the refrigerator
  • Store apples separately from cruciferous vegetables, such as broccoli, cauliflower, and cabbage
  • Do not allow apples to have contact with lettuce, cucumbers, or greens, because apples give off a gas that will speed up the deterioration of these vegetables
  • Use apples to help ripen fruits such as pears, peaches, and plums by placing the unripened fruit in a bag with an apple—the gas given off from the apple will help to ripen the under-ripened fruit

Popular varieties and best uses

The following guide will help you determine the best use for different varieties of apples.

Baldwin: Known for its tartness and crisp texture, this all-purpose apple is great for baking.

Cortland: Tart and crisp, these apples do not brown readily and are great in salads. They also hold their shape well during baking.

Empire: A hybrid of McIntosh and Red Delicious, this apple is sweet, crisp, and firm. It is best used raw and in salads.

Gala: Mild, sweet, crisp, and juicy, this apple is best eaten raw. It is the most popular fresh apple in the nation.

Golden Delicious: Mild and sweet, this juicy apple is an all-purpose apple that is easy to use. You can eat it any way, and it is good for baking.

Granny Smith: This bright green apple is tart, crisp, and hard. It holds its shape well during baking, but is also great in salads or eaten by itself.

Honey Crisp: This is becoming one of the most popular fresh eating apples ever grown, and although production has tripled over the past 3 years, supply cannot keep up with demand. They have a crisp, firm texture, lots of juice, and the flavor is a nice mix of slightly tart with honey-like sweetness.

Ida Red: Tart, crisp, and firm, this apple stores very well and is good for all-purpose use.

Jonagold: A hybrid of Jonathan and Golden Delicious apples, this apple has a sweet and tart flavor that goes well in pies and sauces.

Jonathan: Sweet and acidic, this apple is great for eating by itself, baking, and sauces.

Macoun: A McIntosh and Jersey Cross hybrid, this apple is tart and crisp. It is good for eating by itself, baking, and sauces.

McIntosh: Sweet, juicy, and less firm, these apples make great sauces and juices. They also are good in salads.

Northern Spy: Tart and delicate, this may be the best baking apple.

Red Delicious: One of the most famous varieties, this apple is best for eating by itself.

Rome Beauty: Sweet and firm, this apple holds its shape well during baking and cooking.”













Reposting to remind you all that Running’s Ladies Night is TOMORROW!!! Come visit myself and two of our physicians at our clinic booth!!  Dr.Gwen Schaunaman will be there for the first half and Dr.Clark Likness will be there later on. We will have some great handouts and goodies to give out!! Runnings is offering a special that you buy a $2 pink bucket (proceeds go to fight breast cancer) and 15% off anything you can fit in the bucket. It’s a great event!! Come visit us!


Be sure to mark your calendars for Running’s Ladies Night Event October 18th from 5-8pm! It is an awesome event supporting and promoting the fight against breast cancer!! Our radiologist Dr.Gwen Schaunaman will be at our clinic booth along with myself to visit and answer any questions about our 3D mammography and diagnostic testing we do here at the clinic. Be sure to stop by and say hello to us!

October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society.

It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge.

Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index.

Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.

Nutrition Tips for Cancer Prevention:

Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!



Ah, those days of medical school. It brings back a lot of memories, good and bad. The amount of time spent with studying was overwhelming, and I often look back and wonder how I did this. I know for a fact if it had not been for running, I don’t think I would have made it. It was a great escape, and again, time for a break. Time to spend working out some frustrations, and giving my mind a chance to think about something other than medicine. The best part of medical school is finding Sarah, as we were classmates, but did not start going out until our second year. We were both dating someone else the first year, and neither one of them could handle all of the time we had to spend studying, so they both ended before the Summer of our second year. I knew Sarah ran too, but did not know much else about her. She definitely got my attention the first year though. I always conveniently planned my running routes that second year that I would end up running past the house she was living in. I think it is safe to say I got her attention! By our 3rd week of our second year of medical school, we started hanging out together, studying, and would meet to go for a run. It did not take long before we were “officially” dating. It was great going through those last 3 years of medical school with Sarah. We had each other for support, to study together, bounce things off each other with questions. It made it so much more enjoyable. All of the pressure we had going through school, and the drive to keep pushing, would get to you after awhile. Having Sarah there, and running together, made things much easier.

This is a picture of our medical school class, the graduating class of the University of South Dakota Medical School class of 1991. We went through hell together, pushed each other, tried to support each other. We may have all had different reasons for going to medical school, and different plans for what we wanted to specialize in, but every single one of us had to go through the same 4 years of medical school. We would have our fun times as well.

This is Sarah and I dressed up as two of our professors our second year of medical school for a Halloween party. It was a hit! You had to find ways to blow off steam, or there was no way you were going to make it through. Running was our common link together, and our way of blowing off steam. I believe it was the difference of being able to make it through!

We got married Oct 6, 1990, a few months into our 4th year. We managed to get a week off for a honeymoon. We went to Estes Park, and spent the week hiking in the Rocky Mountains. Many great adventures on this trip. Being in shape from running definitely helped with all of the hiking, and being able to see things we would not have be able to otherwise. The deer were so tame where we stayed they would come right up to you and eat from your hand!

The views we were able to see by hiking was incredible! Much of this we would not have seen otherwise. Of course, that was not the best view out in the mountains though…the best view was Sarah!

This was the first time we actually got to spend together, and no studying. The first time in 3 years! Estes Park definitely made an impression on us, because we went back on our 10th and 20th anniversary as well. Incredible every time!

Remember, there will be times that overwhelm all of us, no matter what it is that we do. You have to remember to take care of yourself, to strive to survive in this busy, fast paced life. If you want to achieve something bad enough, you will find a way to do it. Then you can look back on it and say, “WoW! I did it!”.

This was me after finishing our second year. We were getting ready to take our first Board test. It was not that the material was that difficult, especially when you had an interest in it. But it was the volume of the material! I still look back and ask myself how we did that…how I did that! Like I said above, if you want to achieve something bad enough, you will figure out a way to do it. I made it because of running, and especially because of Sarah. Thanks!

You can accomplish what you want too! Just keep at it! Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #: 3669











If you ate today, be sure to thank a farmer! Today is National Farmers Day! Consumers want to know where their food comes from, yet know very little about how food gets from the farm to the dinner table; in fact, most consumers today are three generations removed from the farm. For example, one thing consumers are unaware of is that milk travels from the farm to grocery store in about 48 hours. In addition, some criticize farmers because they use GMO (genetically modified organisms) seeds and hormones in cattle to promote growth. Farmers understand the science behind these products and why they should be used: by using them, they can use less water, less pesticide and herbicide, and produce enough yield to feed the world! Without these scientific advancements, we would not be able to feed the starving world! Farmers share the same values as consumers on many topics including those related to producing nutritious food, environmental stewardship and animal care. This is not a just a “job” for them, it is their life! The above picture is of my favorite little farmer, our son Corbin, who was helping dad combine beans yesterday. Corbin is a 6th generation farmer! 


October 12th is National Farmers Day and it’s a perfect time to tip our hats to America’s farmers and recognize all of the hard work they put into getting delicious food to our tables!

Here are few fun facts for you about agriculture in South Dakota include:

  • 98% of farms in South Dakota are family owned and operated – in fact, over 2,500 South Dakota farms have been in the same family for more than 100 years.
  • The average size of a farm in South Dakota in 2016 was 1,397 acres.
  • The average age of a South Dakota farmer is 57 years.
  • There are 46,000 producers in South Dakota on 31,000 farms or ranches.
  • Each year, one South Dakota producer raises enough food to feed 155 people in the U.S. and abroad.
  • South Dakota’s agriculture industry has a $25.6 billion economic impact each year. With more than 19 million  acres of cropland and 23 million acres of pastureland, our farmers and ranchers are one of our economy’s key drivers.
  • In addition to generating 20% of our state’s economic activity, production agriculture and its value added industries employ over 115,000 South Dakotans.

Here are some fun facts about dairy production:

  •  Milk takes about 48 hours to get from farm to store. Thanks to hardworking dairy farmers for making our food fresh & local.
  • Between 1944 and 2007, milk production has quadrupled but emits 63% fewer greenhouse gasses, requires 90% less cropland and consumes 65% less water.
  • Cheers to the dairy farmers working hard to make the milk behind our pizza!
  • Take this 10-stop video tour to see how milk from real cows, on a Midwest farm, becomes dairy foods you love. Use your smartphone, tablet or computer for an insider’s view of dairy farm living:
  • Delicious dairy comes from local farms – see for yourself:


Producing the food that you put on your table, truly is a labor of love and hard work, so in celebration of National Farmers Day, I encourage you to thank our local farmers for helping put that delicious food on your table… and take extra appreciation of it!

To all of you that work in acres, not hours. We thank you!

-Kelsey Raml, MS, RD, LN
















Reposting just to remind you that we have our flu shot clinic TODAY from 3-7:30pm at Northridge!



There are many reasons to get the flu vaccine. Whether it’s to protect yourself, or help prevent loved ones who may be elderly, pregnant or prone to infection from getting sick, getting your shot is an important tool to defend against the flu.

It’s more than just protecting yourself — when you get your flu shot, you are also protecting people around you. The CDC says this includes “those who are more vulnerable to serious flu illness, like babies and young children, older people, and people with certain chronic health conditions.”

The CDC says how well the flu vaccine works each year can vary, but the greatest benefits of getting vaccinated are:

  • Flu vaccination can keep you from getting sick with the flu.
  • Flu vaccination can reduce the risk of flu-associated hospitalization, including children and older adults.
  • Flu vaccinations are an important preventative tool for people with chronic health conditions.
  • Vaccination helps protect women during and after pregnancy. Getting vaccinated can also protect a baby after birth from flu.
  • Flu vaccination also may make your illness milder if you do get sick.

In addition, the CDC also recommends other good health habits, such as covering your cough and frequently washing your hands with soap, can help prevent the spread of the flu and other respiratory illnesses.

To help make your flu fight easier, Brown Clinic is holding walk-in flu shot clinics at its Northridge location on Tuesday, October 10 from 3 p.m. to 7:30 p.m., and Saturday, October 21 from 8 a.m. to 11 a.m. Brown Clinic also offers flu shots by appointment throughout flu season.

Flu season is just around the corner, so it’s time to get your shot and defend yourself and those around you against the flu.

M o r e   i n f o