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

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honeycrisp apple








School started today in Watertown! It’s always an exciting day for families! It also means getting back into the routine of school lunch and snacks after school! If you’re a parent with school age children, you have probably witnessed this scenario many times: your child comes home from school and they are starving! They rummage through the cupboards and try to find something “good” to snack on until supper is ready. Snacks in between meals help provide the body with energy and aid in metabolism and blood sugar control, but the key is making a healthy snack as junk foods will only provide empty calories, leaving you hungry  and looking for more later on.

Below are some healthy snacks for kids. Print off this list and let them pick a healthy snack afterschool!

Healthy Snacks for Kids

Inside-Out Sandwich: Spread mustard on a slice of deli turkey. Wrap around a sesame breadstick.

Rocky Road: Break a graham cracker into bite-size pieces. Add to low-fat chocolate pudding along with a few miniature marshmallows.

Mini Pizza: Toast a whole-wheat English muffin, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese.

Spread mustard on a flour tortilla. Top with a slice of turkey or ham, low-fat cheese and lettuce. Then roll it up.

Sandwich Cut-Outs: Make a sandwich on whole grain bread. Cut out your favorite shape using a big cookie cutter. Eat the fun shape and the edges, too!

Banana Split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle with your favorite whole-grain cereal.

Apple Pie Oatmeal: Make one packet of microwave oatmeal with low-fat milk. Mix in 1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.

Mix together peanut butter and cornflakes in a bowl. Shape into balls and roll in crushed graham crackers.

Microwave a cup of tomato or vegetable soup and enjoy with whole-grain crackers.

Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.

Sprinkle grated Parmesan cheese on hot popcorn.

Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.

Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins.

Stuff a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.

Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.

Smear a scoop of frozen yogurt on two graham crackers and add sliced banana to make a yummy sandwich.

Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.

Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks.

Toast a whole-grain waffle and top with low-fat yogurt and peaches.

Mix together low-fat cream cheese, mixed dried fruit bits and shelled sunflower seeds. Spread on a toasted English muffin.

Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.

Make a mini-sandwich with tuna or egg salad on a whole-grain dinner roll.

Sprinkle grated Monterey Jack cheese over a corn tortilla; fold in half and microwave for twenty seconds. Top with salsa.

Spread peanut butter on apple slices.

Reference: Academy of Nutrition & Dietetics










Vegetables. Eat your vegetables. We hear this all the time when talking about receiving proper nutrition because of the amount of nutrients vegetables provide with such little caloric value. Nutrient dense veggies should be a staple in our diet because of the benefits they provide. Eating significant amounts of vegetables can aid in weight loss, which most of us would love to do. Each vegetable has a different amount and type of nutrients that they carry. Some have more vitamin A than others, while others may be much higher in fiber. Today we’re going to look at the health benefits of a vegetable that isn’t as popular as it should be; kale.

Kale is a dark, leafy green vegetable that has tons of nutrients. Kale is high it Vitamins A, C, and K and Folate (a form of Vitamin B). Just like most vegetables, kale provides almost no caloric value with only 33 calories per cup. A cup of kale also provides 3 grams of protein and 2.5 grams of fiber. Existing research has shown that kale may provide health benefits that relate to a decrease in risk of cancer. There is also a linkage between kale consumption and decreased cholesterol levels, which supports heart health.

Adding kale to your diet has multiple benefits. Find a way to incorporate this vegetable into your regime, whether it be eating it raw, putting it on a burger, or making a salad out of it. Next time you’re in the grocery store, don’t be afraid to try some kale, you won’t regret it.

-Written by Braden Carmody, SDSU Dietetics Student











School is starting this week and that means homework, studying, and activities! We often forget about the importance of our health due to the fact we get consumed by our studies. Making health a priority during school is important and can be much easier than most would think. Whether you’re in elementary, high school, or college, here are some healthy tips to keep a healthy balance between nutrition and school:

  • Pack healthy snacks/lunches: One main reason students establish unhealthy eating habits is because of how busy their schedules are. Packing healthy snacks to bring to class or to your study spot makes it easy to skip the junk food and extra caffeine.
  • Hit the gym/use recess: Elementary students should use their recess period to add some extra physical activity to their day. Many universities have wellness/rec centers that are free for students to use. Take advantage! Working out for as little as 30 minutes a day can make a big difference.
  • Get a good night’s sleep: Sleep puts our bodies into an anabolic state, meaning that our muscles grow and recover from break down. Getting enough sleep each night is vital for our body to reach its peak potential and function properly.
  • Eat breakfast: Skipping breakfast is very common for students of all ages. Eating breakfast helps keep you fuller throughout the day, making it easier to lay off the junk food. Eating in the morning also gives students more energy and makes them more attentive during class.
  • Walk/bike to school: Walking or biking to school instead of driving is an easy way to burn a couple extra calories during the day.


There are multiple ways we can stay healthy during the school year. Make sure to stay health conscious and you will have no problem keeping a healthy lifestyle.

chris color run digital
We have all come a long ways in our quest for what we want to achieve in our life. We all need to have goals. If we didn’t have goals, what would there be to look forward too! We all need to challenge ourselves, and our goals for each of us as individuals are as individual as we are. Here is my nurse Chris…who is now an avid runner. She accomplished one of her goals this Spring by participating and finishing her first Half Marathon. But what is her real goal? She just participated in the color run here a week ago. This next picture says it all!

chris and grandsons digital

Here she is behind her grandkids in this run. The look on their face is priceless also. Bottom line, Chris gets to participate in things with her grandkids. She is an awesome grandma! That is what life is about…spending time with the people in our lives who are important.

goal plan digital
You need to make a plan when it comes to your goals. Write them down…then they become more real. Just remember, it is not written in stone though. Your goals should be something to aim for!
Clear strategy and solutions for business leadership symbol with a straight path to success as a journey choosing the right strategic path for business with blank yellow traffic signs cutting through a maze of tangled roads and highways.

Just remember to make your goals reasonable, or they won’t be achievable, and you will just get frustrated, and quit. Remember, it is something to AIM for! We all need challenges in our lives, but good challenges, not something that is only to make or create more stress in our life.

GoalQuotes004 digital

We all need goals to reach for. Goals is what makes life interesting! Be creative, imaginative, but also real! Your goals should be challenging, but the quest for them should also be fun and enjoyable. After all, the goal you come up with is for you!

having-goals digital

Susan, my former nurse, is also a running maniac. Her goal…to be better today than she was yesterday. To be able to continue to improve. She is in no contest with anybody else…only to improve herself. You are doing is Susan!

Susan color run digital

To me, this picture of Susan sums it up great! Joy, relief, pride! This is an awesome picture of her that was taken at the color run. Good job Chris and Susan! “Go”al for it! Keep moving everybody! Keep working on your goals!

Dr. Dan

Consecutive exercise day#: 3250

Dr. Dan Jumpstart











Jumpstart your wellness and take control of your health. Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning September 13!

The two main components of STRIVE 2 Survive include diet & exercise.


12 Week Wellness Program

6 Lectures: every other Tuesday @ 5:30-6:30pm.

1st lecture at Brown Clinic Admin

Remaining Lectures at the County Fair Banquet Hall


September 13: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN

September 27: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness

October 11: “Your Equation to Success” Dr. Jon McAreavey

October 25: “A Walk thru the Wellness Wheel” Dr. Clark Likness

November 8: “Medications…to do or not to do” Deidra VanGilder, PharmD

November 22: “Making Health a Way of Life” STRIVE Team


6 Take Home Lessons: sent to you during the weeks we don’t meet. Topics are focused on wellness.


  • Lab Work: lipid & glucose labs: beginning and end of program
  • Body Composition Testing : beginning and end of program
  • Weekly Weigh Ins

Cost: $130 includes lab work, body composition tests, lectures, lessons, and Strive 2 Survive t-shirt

STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!


Contact us NOW to get enrolled!

For more information and to sign up, contact:

886-8482 or email Visit our wellness blog at:


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