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10-05 Fast Food

Fast Food isn't really that bad, especially for children!?

The biggest mistake one can make is believing fast food is ok for anyone. If you eat fast food more than once a week I would suggest reading the study below and rethinking the drive-thru.

A Fast Food Breakfast Triggers Inflammatory Response

A new study published in the April 2004 edition of the American Journal of Clinical Nutrition finds that consuming a typical fast-food breakfast dramatically increases inflammatory markers in the blood stream up to four hours after eating. The researchers conclude that the influx of high levels of fat, carbohydrates, and protein caused by eating a typical fast-food breakfast, temporarily flood the blood stream with inflammatory components that can overwhelm the body's natural inflammation-fighting mechanisms. This reaction alters the behavior of cells and activates mechanisms that produce powerful enzymes capable of damaging the lining of blood vessels.

Repeated temporary periods of inflammation, as a result of eating a high-calorie, unhealthy fast-food breakfast, may contribute to chronic inflammation of blood vessels, a primary factor in the development of atherosclerosis and heart disease.

There have been documented cases where children as early as 4 years old have shown signs of heart disease. Imagine subjecting your body to this phenomenon for 20 years!

P.S. Thank you mom and dad for only allowing us fast food once every 3 months!

Actual Causes of Death
in the United States, 2000

Recently, the Center for Disease Control and Prevention released a list of the leading causes of death in the United States. The findings and analysis were published last week in the Journal of the American Medical Association (JAMA). The results are very interesting. The two leading causes of death in 2000 were tobacco (435,000 deaths; 18.1% of total US deaths) and poor diet and physical inactivity (400,000 deaths; 16.6%).

While neither of these causes appear on a death certificate (it would listed as heart disease, cancer, lung disease, etc.), it is interesting to note that the two leading causes of death in the US are preventable.  

It is also alarming to see that poor diet and physical inactivity, or in other words obesity, is recognized as the second leading cause of death. Moreover, the authors conclude "poor diet and physical inactivity may soon overtake tobacco as the leading cause of death. These findings, along with escalating health care costs and an aging population, argue persuasively that the need to establish a more preventive orientation in the US health care and public health systems has become more urgent."

The message is simple: Don't smoke, start eating right and get physically active.

Mokdad AH, Marks JS, Stroup DF, Gerberding JL Actual causes of death in the United States, 2000. JAMA. 2004 Mar 10;291 (10): 1238-45.


Did you know Halloween is the second most decorated and third most celebrated holiday?  Here's some great tasting and healthy treats great for little, and big, tricksters.

Fat Free Cholesterol Free Pesto Popcorn Seasoning Mix

One batch will coat about 8-l0 cups popped corn. Try it yourself first and go to taste on ingredients. You may want a bit more cheese, garlic powder, etc. Store mix in refrigerator.

  • 3 tablespoons butter flavored sprinkles
  • 2 tablespoons finely grated parmesan cheese
  • l teaspoon dried basil, crushed
  • l /2 teaspoon dried parsley, crushed
  • l/4 teaspoon garlic powder.
Blend everything together. This recipe can be doubled, tripled, etc.

Two Way Hot Chocolate Mix

Now you can please both the little and big goblins!

By adding instant coffee, you have a mochachino mix. Move over, Starbucks!


  • 7 cups nonfat dry milk powder
  • 1 cup fat free nondairy creamer
  • 1-1/2 cups granular Splenda
  • 3/4 to 1 cup cocoa powder, unsweetened
  • Dash salt
Mix everything together. To make it mocha, add up to 1/2 cup instant coffee to the dry mixture. Store in covered containier. For 1 cup hot chocolate, combine 1 cup hot water and 1/3 cup mix.

Swamp Sticks

The costumed ones get a boost of calcium and vitamins from the dip and veggies.

  • Carrot and celery sticks cut into 2-3 inch lengths
  • 1 container low fat creamy vegetable dip, 16 oz OR make your own using dry Dill Dip mix, following instructions, except add 3 oz. light or fat free  softened cream cheese to mix
  • 4-6 drops Green food coloring
  • Rubber Bands and Raffia (opt)

Combine vegetable dip and food coloring. Spoon into shallow bowl. Stick carrot sticks and celery sticks upright into dip. If you like, gather sticks into a bundle and secure with rubber band and tie piece of Raffia to hide rubber band. Place bundle upright in middle of dip.

Halloween Hash

This is quick, and really delicious. The little ones like the more mild flavor of this chili like dish. For adults, add some chili spice.

  • 1 pound lean pork sausage (can be chicken or soy)
  • 1 can, 14.5 oz, stewed tomatoes
  • 1 can, 16 oz. kidney beans or favorite canned beans, rinsed and drained
  • 1 cup uncooked rice
  • 1 cup water
  • 1 cup or more to taste, salsa
    Low fat cheddar for garnish
Cook and crumble sausage; drain. Add rest of ingredients. Bring to a boil and reduce heat to simmer, cover and cook for 20-25 minutes or until rice is tender. Garnish with a sprinkling of low fat cheddar. Serves 6-8.

Rita's books are available at local book stores and retailers, and here on the website!

The Official Snack Guide for Beleaguered Sports Parents  (written with Dawn and friends)

Culinary Herbs that Heal Body and Soul

Gifts Without Ribbons: Rita’s Most Requested Gifts from the Kitchen and Garden

The Idiot's Guide to Sports Nutrition (written by Dawn with recipes from Rita)

Rita Nader Heikenfeld is a certified culinary professional, certified herbalist, media personality, cooking teacher and author. She is listed in Who's Who in American Education, Who's Who in American Women and Who's Who in the Midwest for her educational and community achievements. Rita lives "in the sticks" outside of Batavia, Ohio with her family where they grow their own produce and herbs, heat with wood and raise chickens for eggs.

Rita is an adjunct professor at The University of Cincinnati, Clermont.

New Testimonial
Mr. & Mrs. John & Ellen Reister

"John had a specific athletic goal in mind when he went to Dawn. I went because we would be eating dinner together and living in the same house, and it made sense to be on the same beam food-wise. I also thought it would be nice to lose a few pounds. It became so much more than that, and I guess I wasn't expecting that - It's really about changing your thought process about food and eating to keep your body healthy no matter what "goals" you set or what athletic endeavor you're into. And I was surprised at my ignorance about what's "good" food and "bad," why you need to eat from all food groups, the actual science involved in planning a daily menu. The periodic "check-in" visits were good in that I was pretty focused on keeping my food diary because I knew I'd be, well, accountable. I know about portion control, but it was good to have that reinforcement (not to mention Dawn's encouragement). I was really glad we did this, not just because I did lose a few pounds, but because I feel healthier and my body feels better. Plus, Dawn encouraged me to mix up my workout, so now I'm running and walking and lifting - and I don't hate it!!! John and I have talked about the whole thing, and really, I think this a lifestyle for us now.  We had an okay idea before of what we should be eating, but now we know much more what those things are, how much we should consume, when, how to read labels, all that stuff. Plus, our children are now involved and interested in nutrition."

Mrs. Ellen Reister

"When I came to Sports Nutrition 2Go, I was looking to achieve better performance when I ran marathons. I was running out of energy on my long runs. SN2G showed me techniques to increase my carbohydrate intake so I finished strong. I learned that everyone has different needs. I plan on working with SN2G to reach my overall goal--to swim the English Channel."

Mr. John Reister

Multivitamin/Mineral Supplement
Can We Get All the Nutrients We Need from Food?


Another question you need to ask and research:
Is the company public traded?

When a supplement company is traded publicly they are an open book. They have to disclose their financial statements. You can research how their company is run, who runs it, and how they spend their money. The more you know about a company the more you know about the products they make.

Go to if you want to know what products we recommend.

Current News

In the news!
Dawn Weatherwax was interviewed by Howie Rumberg from The Associated Press about how to pick out a supplement.

Dawn Weatherwax and SN2Go is one of three finalists to work with elite motor sport drivers. Wish us luck!

Speaking Engagements
Dawn Weatherwax is speaking to Transylvania University on nutrition and performance in Kentucky in October. This presentation is sponsored by the NCAA.

Dawn Weatherwax is speaking to a local high school on Sports Nutrition and Performance on Oct 26th. This talk is sponsored by Gatorade Sports Science Institute

New Client
We just picked up a football player from South Dakota.

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