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

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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. Check out the list below for healthy snack ideas!


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











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!


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!










As you know now, Tuesday was a big day for Dr.Dan! We enjoyed surprising and celebrating his accomplishment of 10 years of consecutive exercise with him! In case you missed the other news stories and clips, I wanted to include them here so you can check them out if you missed them!

Be sure to visit our Facebook page below to see the videos–one of our staff congratulating him and another one of us surprising him when he got to work!


The Public Opinion did a great story on him….be sure to check it out below!


And if you haven’t done so already, read from Dr.Dan himself about this great achievement and how he’s stay motivated to keep going below!

A Running Doc’s LIfe: 10 Years Completed…and Counting!




Thanks to his nurse Chris for making the awesome cake (above) and thanks to his Running group for coming to celebrate with us (pictured below)!









As Dr.Dan says, we all just need to “get out of bed, get out the door, and get moving”…you can do it too!!


















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.

Another mile stone completed…10 years of consecutive exercise completed…and on to year 11! This journey started on September 26, 2007. Days where I did not feel the greatest, or recovery from certain injuries, but still capable of doing some kind of exercise, and putting up with the changes in weather…these did not make a difference. Basically there was no excuse, or at least an excuse I was going to listen to. This may be my consecutive exercise streak, but I have had help. The biggest supporter, or training partner has been my wife Sarah!

We support each other with our running, or any kind of exercise. She has been the master motivator. I keep going because I want to be around longer to spend time with her, and with my kids. She is my inspiration!

I was hoping I would be able to help her complete her first marathon…The Twin Cities Marathon coming up this weekend, Sunday, Oct 1. I got an injury a little over a week ago, and tore the calf muscle in my left leg coming in at the end of a run. Now I don’t know if I will be able to run this weekend, or if I will be a cheerleader for the rest of the group. I can still walk, or be on the elliptical with no pain, but I can’t push off with running. I can be a good cheerleader though…and I will help support my fellow Watertown runners who will be running this weekend, as we were running for charity and awareness for Friedreich’s Ataxia. I am really disappointed that I may not be able to run, but I am looking at the bigger picture here. There are bigger things going on than me being able to run, or even my consecutive streak. I guess we all have to take one day at a time, and appreciate everything life has to offer. Keep moving everybody!

Dr. Dan

Consecutive Exercise Day #: 3650

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