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

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Fall is my favorite seasons and I am always excited when this time of the year comes around. One of my favorite things about fall is all of the tasty foods we get to enjoy thanks to harvest time. My parents have a big garden and I get to reap the benefits of their hard work with fresh garden produce as well as lots of really great apples from their trees. A lot of time and effort goes into harvesting the garden, but being able to enjoy home grown produce nearly year round makes it well worth it. If you do not have a garden of your own, I encourage you to check out the farmer’s market and take advantage of all of the great foods present there during this time of year! The are located in the Running’s parking lot every Saturday morning. One of my all time favorite foods of fall is apple crisp. I think I could eat this every day! Since this is one of my favorites and I struggle with portion control, I have adapted a recipe to make it a bit healthier. Give it a try!

Apple Crisp

Mix your sliced apples with cinnamon and sugar (I use Splenda/Splenda Blend as the sugar form). Mix to your liking of taste.

Layer the apples in the bottom of a pan (use a smaller pan if you like it thicker).

Topping: 1 c flour, 1 c brown sugar, 1 cup quick oats, 1 stick of butter.

My alterations for the topping include: You can use whole wheat flour in place of white flour, Splenda Brown Sugar (use the conversion guide on the back of the bag) in place of regular brown sugar, and in place of the butter, I use Can’t Believe It’s Not Butter All-Purpose stick—this kind is trans fat free and has lower saturated fats than regular butter.

Mix the topping together and crumble over the apples.

Bake at 350 degrees F for 30 min.








A support group for people with Irritable Bowel Syndrome (IBS) will hold a meeting on Tuesday, September 26th at 6:30pm in the west conference room at Prairie Lakes Hospital.

The group works to educate those who are living with IBS and to increase awareness of the disorder. IBS is a functional bowel disorder characterized by recurrent abdominal pain and diarrhea, constipation, or a combination of both. There is no cure for IBS.

The September 26th meeting will include a presentation by our very own Doctor of Pharmacy Deidra VanGilder. Deidra practices pharmacy at Brown Clinic and is also an associate professor of pharmacy at SDSU. She will discuss and answer questions about the over-the-counter and prescription medications for management of IBS symptoms.

Attendees should sue the west hospital entrance for easy access. There is no advance registration and no cost. Everyone is welcome. To learn more, contact Bruce Ford at 880-5213.

Deidra is a great expert in this area–please join if you are affected by IBS and want to learn more!

-Kelsey Raml, MS, RD, LN

It has been a busy couple of weeks. Using exercise to help promote different things, both for the community, and for myself. First, we had our annual awareness walk/run for suicide prevention. Another great turnout by close to a total of 150 people. I helped map out the course, and helped create the event to be kept locally here. Suicide affects everybody in one way or another, and by promoting awareness of this, we can also promote wellness to those of us here by helping to take care of ourselves as well. That is just as important. We need to keep taking care of ourselves, and by doing this, then we can feel better about ourselves, and about life in general. We can then also give back to others at the same time.

Here is part of the route taking off from the zoo, and then me giving some instructions prior to the start.

The runners took off first, followed by MANY walkers. The idea was to get as many people out to participate, not only in remembrance of someone they may have lost, but to bring awareness to the issue of suicide to start with.

How much more can you strive to survive? We can help remember somebody else, and help take care of ourselves, by walking, and remembering…it was a great turnout, and hopefully we will have even more next year.

Then 4 days later I ran the Sioux Falls half marathon…13.1 miles. That is why I did not have a post on here last Sunday. I was busy doing this. I am in the large group of Watertown runners who are going to be doing the Twin Cities Marathon in 2 weeks from today, running for charity as well to help raise money for research and a cure for Friedreich’s Ataxia, of which I have written about recently as well. This was to be my last long run getting ready for the marathon. That Sunday was supposed to be my last 20 mile run. What I ended up doing was do 3 miles first, then did the half marathon, then another 4 miles after that. I got my 20 miles in, and some speed work, as my time I was actually very happy with, 1:48:59…running the 13.1 miles with an 8:19 per mile pace. Even though I was training for the marathon coming up, and again for charity, this run was for me. I needed some confidence to know what I was capable of for finishing. I was striving for a time I wanted…a goal I wanted…and did it. Over the years if I have learned anything, it’s that you can do a lot for promoting wellness, and improved health, but it means so much more to practice what I preach. I encourage people to do this everyday, just like I encourage myself to. I don’t just talk about exercise, I do it. I had an attending physician I followed for a month when I was a second year medical student. He was very overweight, over 300 pounds, and was a smoker. He would have the cigarette box hanging out of his shirt pocket, and would tell his patients they had to exercise, watch their diet, and quit smoking. Now how many patients do you think actually took him seriously? How many do you think actually listened to him? He could not, or would not, do it himself, why would they listen to him? I have said for many years, lead by example. You hold more credibility if you actually do what you try to have your patients do.

Lead the charge! I may tell my patients to work on their diet and exercise more, but I also show them too. This kind of goes along with the theme we had for our suicide awareness walk/run. “Walk in the path of hope”.

This could have other meanings as well. Hope in that you can believe in yourself. Hope that you can do more than you are capable of…including not only taking care of yourself, but helping to take care of others, and making awareness stand out for you and others. Believe in yourself. Confidence goes a long way in achieving this goal…the goal of you, and what you can do to become a better you. And by becoming a better you, you can help somebody else become better.

There are days when you may exercise by yourself, but those times that you are in a group, the effort becomes much easier to handle…to the point where doing some of those workouts by yourself may not have gotten done had you been by yourself. Both of these events made it come to light even more by showing it is easier to get things accomplished when you work together…workout together…to support each other. A lot of things we do we have to rely on ourselves, and sometimes the stress of doing this can be overwhelming. But even more so, we can’t be afraid to rely on others for help, encouragement, and friendship. We are all here for a purpose, and you want to make the most of that purpose. Strive to survive for yourself, and for those around you!

Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #: 3641











September is National Cholesterol Education Month. Whether you have high cholesterol of not, it is important to know what your cholesterol levels are and what you can do to help control them so you can reduce your risk of heart attack or stroke.

According to the American Heart Association, one out of every three people in the United States is affected by heart-related diseases. There are many risk factors when it comes to heart disease including: excess weight, high cholesterol, and high blood pressure (to name a few). In addition to working with your doctor, you can minimize these risk factors by your dietary intake and physical activity.

For a healthy heart you want to consume a diet low in sodium, low in saturated and trans fat, and cholesterol. Challenge yourself to replace these with some of the foods and food components listed below:
•Fruits and Vegetables– Many fruits and vegetables contain fiber, which helps your body take in more nutrients, can lower cholesterol levels, aid in achieving a healthy weight. Fruits and vegetables not only contain fiber, but they also contain potassium and antioxidants. Potassium can help with blood pressure by blunting the effects of sodium on blood pressure. Antioxidants may help prevent disease and keep your body working properly.. At the grocery store, be sure to choose a variety of deeply colored fruits and vegetables like carrots, apricots, broccoli, beets, berries and kidney beans to maximize your intake of vitamins and minerals.
•Whole Grains-There are many components within whole grains which provide benefits. Whole grains provide fiber, vitamins and minerals, and antioxidants. To reap the benefits, aim for at least 3 daily servings of whole grains. On the label, look for the phrase “whole grain” or “whole” before the grain’s name. Some examples include: whole grain breads, cereals and pasta, brown rice, oatmeal and popcorn. Using a supplement such as ground flax seed (shown in the picture) is beneficial to improving total cholesterol and LDL cholesterol. You can work up to using 2-3 Tbsps/day for improved levels. This is often mixed into cereal, oatmeal, or used like granola with yogurt…you can also bake with it.
•Heart Healthy Fats– A diet of moderate fat intake is beneficial to your health. You can enjoy the healthy benefits by choosing oils and spreads rich in unsaturated fat, such as olive, canola, safflower, sunflower, corn, or soybean oils. Salmon, sardines, herring, trout, and tuna are terrific sources of the omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are types of polyunsaturated fats that may reduce the risk of heart disease. If you are unable to get fish into your diet, you should consider taking a fish oil supplement of 1-4g/day with at least 1g of DHA and EPA.
•Stanols and Sterols– These plant-based food components help block the absorption of cholesterol in the intestine, which has a beneficial effect on blood cholesterol. They are found in foods like corn, soy, wheat and some fortified foods like orange juice and yogurt. 1-3 grams of stanols or sterols are needed each day to see beneficial effects.


Sweet Potato Fries








Fall is a wonderful time of year, the leaves begin to change, children are back to school, and the temperature starts to cool off. With all of these changes that are taking place you may find it hard to get away from all of the summer time BBQ and picnic eating habits. A way to help you get back to healthier eating habits is to start using some seasonal vegetables. Fall vegetables are great tasting and easy to cook with. Swapping out a regular potato for a seasonal sweet potato is a simple and easy way to get more bang for your buck. Sweet potatoes are much more nutrient dense which means that they contain more nutrients in a serving compared to a regular potato of the same size. A quick and easy recipe for sweet potatoes is to make sweet potato fries in the oven. Another fun way to incorporate seasonal vegetables is to make Kale chips in the oven. These make for delicious and healthy after school snacks for your children when paired with a low-fat cup of milk.

Baked Sweet Potato Fries: First, peel and wash the potatoes and cut them into strips around a ¼ in thick. Second, place in a bowl and toss with olive oil, paprika, salt, and pepper then place on a baking sheet lined with parchment paper. Lastly, place the baking sheet in a preheated 450-degree oven for 10-15 minutes or golden brown and crispy.

Kale Chips: kale is classified as a super food and is packed with antioxidants along with vitamins and minerals. First, cut up the kale into bite size pieces then in a bowl drizzle olive oil over the pieces then toss so the olive oil coats the pieces evenly. Second, salt and pepper the kale to taste and then place on a baking sheet and place into a 350-degree oven for 10-15 minutes or until edges are slightly brown.

-Kelsey Raml, MS, RD, LN




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