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

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Sarah running
It is that time of year. The time when Winter is about done, and you can hardly wait to spend some time outside. Spring officially is here, but he weather needs to be continually reminded of this. It is going to be in the 50’s this entire week coming. The snow, other than a few little scattered, isolated piles, is gone. The trail is in full use. People’s moods in general are starting to pick up. This is the perfect time to take advantage of this and get out and move. Time to work on getting some exercise and activity…time to become better…in health, mind, and body.
spring into spring
So take advantage of this time of year, and Spring into Spring! It is probably the easiest time of the year to start getting motivated, especially when we have been stuck inside for all of the Winter. Get out and enjoy the scenery. There are many things to see along the trail, and in particular, when you go around the lake.

Zeus lake
Even Zeus likes to stop and take it in. It is a great time to go think, get some fresh air, and work on your health at the same time. Don’t let the excuses for not doing this start rolling into your minds. Just get out and move!

Spring WARC
Our run club has been getting out all Winter on Sunday mornings for a run. The smiles on our faces say it all…the weather is improving! It is great to get outside. Time goes much quicker when you exercise outside versus inside on a treadmill. It is much more boring inside. We have our route going around the zoo. It never gets dull here. We were hearing the trumpeter swans in full chorus this AM!
spring party
It is time to party! It is time to celebrate! Who needs New Years resolutions when Spring is so much more accommodating for getting things accomplished in this regards. Take advantage of this. You don’t know what you are missing until you do. And, take advantage of the trail system. The scenery really is very nice to look at, and just get lost in your thoughts, and at the same time, getting some exercise. It involves taking the time for you…to become a better you!

sunset scenery
Here was a view overlooking Lake Kampeska from the bike trail earlier this week. The clouds and colors at Sunset were impressive! I did not even feel like I was out walking and working. I was out observing and thinking. It is a great time to solve issues/problems that went on from the day. You don’t know what you are missing until you try it, and then…you will be hooked. Get out and move, and appreciate what life has to offer. Then, you will realize your life is all that much more rewarding and special. Become a better you, and get out and appreciate what living here has to offer! You won’t regret it!

Keep moving everybody!

Dr. Dan

Consecutive exercise day #: 3467











Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!

When we eat fish, we often think of it as breaded and fried, however that is not the healthiest choice. Instead of frying try these cooking methods:

  • Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp.
  • Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side.
  • Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired.
  • Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish.
  • Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side.
  • If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs.
  • When your fish is opaque and flakes easily, your fish is fully cooked.

Give it a try…you may be surprised how much you like it!






I had a patient ask me about eggs and thought that was a worthy blog topic since we haven’t discussed them in awhile! Here’s the scoop below!

These days eggs have been mis-perceived as a forbidden food, why is this? Eggs contain cholesterol, a type of fat made naturally in the body or found in animal produced foods, used by the body to keep us healthy. There are two types of cholesterol: “good” and “bad.” Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. Too much of one type, or not enough of another can put you at risk for coronary heart disease, heart attack, or stroke. Depending on the size of the egg, one yolk contains about 185-215mg of cholesterol; the whites of the egg do not contain cholesterol. Today’s research shows that one egg yolk a day is fine for most healthy people, as long as their total cholesterol intake is 300 milligrams a day or less. For people at risk or diagnosed with heart disease, consuming less than 200 mg per day of cholesterol may be of further help to decrease significant health risks. The American Heart Association suggests for people with heart disease to consume no more than 2-3 eggs a week, substituting egg whites or cholesterol-free eggs as they choose.

Other benefits of eggs include: one large egg has just 70 calories; it is a good source of protein and vitamins A and D, B complex vitamins, and phosphorus. Eggs also supply lutein and zeaxanthin, which can help promote good eyesight.


run club journey

Our lives all take us down different paths, all leading to different experiences, both good and bad. That is why we need to enjoy those unique journey paths. Journeys that are not the same for any of us. That is also part of the success in life, and how we can work at trying to become better. The relationships we make help all of us, as well as those other people in our lives. Who we allow into our lives also determines that journey. Be open to different ideas, different people, different paths!

Megan and Zeus

Our pets can be just as important in our lives as anybody else. They also help keep us moving, or even help get us moving! They make great training partners, great friends…and best of all, a great part of our families. Our families are integral to our success, and for helping us become better. Who knows where each of us would be without them.


Sarah and I have been married now over 26 years. We run together, work out together…do everything together. We make each other better. I think that would be the same for many other couples. These next 2 examples show that too.


Owen and Jenn McElroy, who are both part of the Watertown Area Run Club. They also have 2 daughters, age 6 and 8, who also love to run. They lead by example, and their kids get to see this first hand.


Jill Makepeace, who is also part of Run club, and her husband Tim. She does the running, and he heads up the support vehicle, cheerleading team. Support is important in many ways, and being supportive of somebody else goals and desires are what makes relationships a success. We cannot do anything alone! It is always easier when you have support. Support for trying to exercise, improve your diet, and just trying to stay healthy in general.

molly sorority trail
This one is my daughter Molly’s sorority group…out walking the trails together, as a group. A group that is supporting each other to get out and move, helping each other to become better. The thing we always have to keep in mind is success is not measured by accomplishing individual goals, or agendas. Success is in the journey that you have getting there!

success journey

This is printed on the back of the shirt I wear for the marathons I have been in. It keeps me going. It gets me fired up. And most important, it truly is how success is measured…not by the final destination, but by everything you go through in life along the way. The friendships you make, the people you meet in general…the experiences you have along the way that create your own individual life. It truly is what makes us each unique!

running down the trail
You can go down that path together, knowing there are people around you who truly do care about you. They will support you, encourage you…be there…for you! This is how we all become better. Be there for someone, and they will be there for you. If you already are working on your health, whether by working on your diet, your activity, or both, great! If not, what are you waiting for? Somebody else cannot do it for you. It takes one step at a time…one minute at a time. Keep working on it…keep moving forward. You may experience some set backs along the way, but pick yourself up and get going again!

journey single step

Remember, one step at a time! Going forward, looking ahead. Don’t dwell on past mistakes, or experiences that did not work out the way we wanted them to. Become a better you, and enjoy the experiences…the journey along the way. Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #: 3460







March is National Nutrition Month! National Nutrition month is an annual event that reinforces the importance of developing healthy and balanced eating and activity habits.

Fruits and vegetables are a great way to promote health and wellness while preventing disease. You all know this, but the doing it part, ie-eating 5 servings/day is typically missed and the majority are falling short in this area. To celebrate national nutrition month, I have included 20 ways to add fruits and veggies to your diet. This is something we all have to work at, including myself, so pick a few of these suggestions and give them a try! Strive to get 5/day along with a balanced intake of lean meats, whole grains, low fat dairy, and healthy fats. Balance, portion control, and moderation are keys to a healthy and successful diet!

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

-Kelsey Raml, MS, RD, LN

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