Health News with Steven and Mady - Cold, Flu, and Holiday Food...Oh My!

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Holiday gatherings shouldn’t come with a side of burnout and a dash of regret. We dive into a practical, good-humored guide to staying well through cold and flu season while still saying yes to the treats that make this time of year special. From proven immune habits to smart plate strategies, you’ll get a simple toolkit you can use at the next party, potluck, or family feast.

We start with why winter hits harder: more time indoors, drier air, and close contact that helps viruses spread. Then we stack the basics that move the needle—sleep as your immune reset, hydration as your daily shield, colorful produce for vitamins and antioxidants, and hand washing as the quiet hero. We also talk about navigating crowded spaces and interpreting optional tools responsibly, so you can choose what fits your life without noise or hype.

On the food front, we trade perfection for strategy. The rule of one helps you pick a single indulgence worth savoring. An 80/20 plate keeps flavor and balance together. A protein snack before events, standing away from the food table, and a short walk after meals all reduce mindless grazing and keep energy steady. Social pressure? Use the grandma test and choose your non-negotiables—maybe it’s sweet potato casserole or a slice of apple pie—and let everything else be optional. If you overdo it, skip the guilt spiral: hydrate, return to normal meals, move a little, and let your body reset.

By the end, you’ll have a calm, confidence-boosting playbook for joyful eating, steady energy, and fewer winter sick days. If this helped, follow the show, share it with a friend who loves holiday buffets, and leave a quick review so more listeners can find these tips.

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Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

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Would you like Santa Claus and Mrs. Claus to come to your home or office? Contact The Santa Steven at [e-mail] or book a party on https://www.gigsalad.com/the_santa_steven_aubrey or call 469-230-5956 for more information.

Episode Transcript

Steven Killfoil (00:10):
Cross Roads Podcast presents Health News
with Steven and Mady.
For those who want to be in theknow.
Welcome back to Cross RoadsPodcast, Health News with Steven

(00:34):
and Mady, where the facts arereal, the laughs are frequent,
and the holiday cookies arepurely theoretical.
I'm your host, Steven, joinedby my partner in prevention and
champion of holidayself-control, Mady.

Mady Killfoil (00:52):
Self-control, Steven.
I have four words for you.
Peppermint Bark LimitedEdition.

Steven Killfoil (01:00):
We're doomed, folks.
doomed, absolutely doomed.

Mady Killfoil (01:07):
Today we're talking how to prepare for cold
and flu season and how tosurvive the holiday food
temptations without destroyingyour waistband.
Yes, you can still have pie.
No, you can't have five pies.

Steven Killfoil (01:23):
First, I need to say a little disclaimer.
Maddie and I are not doctors ornurses.
We do not diagnose or treatpatients.
Anything we share on thispodcast is for educational
purposes only and does notsubstitute for professional
medical advice.

(01:44):
We advise listeners to consulta medical professional or health
care provider if they seekmedical advice, diagnosis, or
treatment.
So why cold and flu season hitsso hard?
Cold and flu season is likethat one cousin who shows up

(02:05):
uninvited, eats all your food,sneezes on your couch, and
leaves you with a mess and a lotof unseen, uninvited
microguests or germs.

Mady Killfoil (02:16):
And possibly a low grade fever.

Steven Killfoil (02:19):
But seriously, let's cover why this season is
so brutal.
One, we're indoors more.
Two, dry air lets virusessurvive longer.
And three, Aunt Carolyn insistson hugging everyone, even
though she's just a littlestuffy.

Mady Killfoil (02:40):
Carolyn Sweetie, that's not a little stuffy.
That's a biohazard.

Steven Killfoil (02:48):
So preparation is key.
And no, preparation does notmean stocking up on gingerbread
men and watching Hallmark moviesunder a blanket.

Mady Killfoil (02:58):
Okay, let's talk about practical immune boosting
preparations.
Number one, sleep, the freemiracle drug.
If you get less than sevenhours of sleep, your immune
system stops filing paperwork.
It's like, nope, we're closed.

Steven Killfoil (03:15):
Hydration.
Water is your winter sidekick.
If your water intake is lowerthan Santa's cholesterol level
after December 26th, you need todrink more.

Mady Killfoil (03:28):
Nutrition.
Color your plate.
Tomatoes, leafy greens, citrusberries.
These give your immune systemthe nutrients it needs, not the
ones fruitcake threatens itwith.

Steven Killfoil (03:42):
Hand washing, the real superhero move.
Wash your hands like you justchopped jalapenos and you need
to take out your contact lenses.

Mady Killfoil (03:53):
That's a motivation right there.

Steven Killfoil (03:56):
Supplements and support.
Vitamin D, zinc, elderberry,they're great options, but
remember supplements arehelpers, not replacements for
real food.
You can't out-supplement a trayof fudge.

Mady Killfoil (04:13):
Believe me, I tried.

Steven Killfoil (04:15):
Really?
Well, prevention around thosewho should have stayed home but
did not.

Mady Killfoil (04:22):
Yep.

Steven Killfoil (04:23):
Yep, and y'all know who you are.
Exactly.
We all found out quickly howineffective putting a mask on
our face was.
Of course, if most people hadsimply read the box that those
masks came in, they would haveknown better.
During the pandemic, COVID, acompany out of Wyoming patented

(04:46):
a nasal spray formula that helpsput a protective barrier
between you and those who cameout in spite of being ill.
The name of the product isCovixil.
For more information on thisproduct, go to info@ C O V I
XYL.com.

(05:07):
I work in a school libraryexposed to the public daily.
If I see a lot of sniffles,coughs, and not so feeling good
kiddos come in, you can bet Iwill use this product pronto.
Yep.

Mady Killfoil (05:24):
During cold and flu season, families share their
love for one another as well astheir germs.
There is simply no gettingaround it.
Stephen and I carry a bottle ofCovixel everywhere we go,
especially when going out in apopulated public space.
We swear by it, but don't takeour word for it.

(05:46):
Do your own research, and if itis a fit for you, by all means
purchase yourself a couple ofbottles.
Of course, this is not a cureall for everything, but if you
do nothing at all, then you willbe certain to share in the
platitudes of the illness.

Steven Killfoil (06:05):
Healthy holiday eating without losing your
mind.

Mady Killfoil (06:10):
Oh yeah.

Steven Killfoil (06:11):
Let's be honest.
Holiday food is incredible,magical, irresistible.
It's the Thanos of foodseasons.

Mady Killfoil (06:23):
And yet you can enjoy it without needing new
pants by New Years.

Steven Killfoil (06:29):
Really?

Mady Killfoil (06:30):
Yes.

Steven Killfoil (06:31):
Tell me.

Mady Killfoil (06:32):
Tip number one, the rule of one.
Choose one, one dessert, oneindulgence, one glass of holiday
cheer.
Not one of each four times.
Oh but really?

Steven Killfoil (06:47):
Tip number two, the eighty twenty holiday
edition.
Eighty percent veggies, leanproteins, whole grains, and
twenty percent cookies,casseroles, and whatever that
is, but it smells amazing.

Mady Killfoil (07:06):
Tip number three, eat before the party.
Yes, a protein snack before yougo prevents the I'm starving,
let me eat this entire cheeseboard moment.

Steven Killfoil (07:20):
And tip number four, don't stand next to the
food table where that cheeseboard resides.

Mady Killfoil (07:27):
Definitely.

Steven Killfoil (07:28):
That's basically the gravitational pull
of poor decisions.

Mady Killfoil (07:33):
I agree.

Steven Killfoil (07:35):
Okay, before we dive deeper into surviving the
holidays, let's take a moment tothank our festive and fantastic
sponsors.
And now for a commercialannouncement from our man from
the North Pole, the SantaStephen.

(07:56):
He's coming soon!

Commercial (08:07):
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Steven Killfoil (08:29):
This holiday season, bring the magic of
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The Santa Steven (08:53):
Ho ho ho! Merry Christmas!

Mady Killfoil (08:58):
And don't forget, we even bring sweet holidays
cheer for parents too.

Steven Killfoil (09:04):
Hosting a party?
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(09:26):
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Mady Killfoil (09:59):
Every letter is filled with love, joy, and just
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Steven Killfoil (10:07):
Whether it's your home, your office, your
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The Santa Steven (10:18):
Ho ho ho! We'll see you this Christmas.

Mady Killfoil (10:23):
Because every family and every business
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Steven Killfoil (10:31):
The Santa Steven, where Christmas comes to
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Commercial (10:41):
You better watch out.
You better not cry.
You better not p out.
I'm telling you why.
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The big fat man with a longwhite beard.
He's coming to time.

Steven Killfoil (11:01):
To book an event, party, or some one on one
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That's S T E V E N@ thesantasteven.

(11:27):
com and we hope you have a verywonderful holiday season.

Mady Killfoil (11:33):
If you want a magical visit, a heartwarming
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Steven Killfoil (11:50):
Book early because even Santa's calendar
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Visit gigsalad.com/ the_Santa_Steven_ Aubrey to reserve your

(12:13):
spot today.

Mady Killfoil (12:14):
Today's episode is also brought to you by Stefan
McDermott, author of the bestselling book.

Steven Killfoil (12:21):
Achieve optimal brain health with nutrition.
Want sharper focus, moreenergy, and better long-term
brain support.
This book breaks it all down insimple science-based steps.
Available now on Amazon.

Mady Killfoil (12:40):
Add it to your holiday reading list.
Alright.
Back to the show.
Okay.
Yeah.
Holiday Temptation SurvivalGuide.
Strategy number one.
The plate method.
Fill half of your plate withprotest first.
It's like giving your stomach apep talk before the big game.

Steven Killfoil (13:02):
Then there's strategy two.
The grandma test.
Ask yourself, would grandma beoffended if I didn't eat this?
If the answer is yes, take asmall portion.
If the answer is no, run,forest, run. Run now!

Mady Killfoil (13:23):
n Strategy number three, stay active.
A short walk after meals helpsdigestion and prevents the
dreaded food coma.

Steven Killfoil (13:35):
Strategy number four.
Choose your non negotiables.
Mine, sweet potato casserolewith marshmallows and dreams.

Mady Killfoil (13:49):
And mine?
Oh sweet apple pie.
Because that's not dessert,that's a love language.

Steven Killfoil (14:00):
When you still overdo it, okay.
Confession time.
What if you do go overboard?

Mady Killfoil (14:08):
Well, step one, don't panic.
Step two, don't weigh yourselfthe next morning.
No, no.
And step three, hydrate likeyou are preparing for a desert
marathon.

Steven Killfoil (14:23):
Well, your body holds on to extra water because
of the salty holiday foods.
One or two healthy meals willreset things faster than you
think.

Mady Killfoil (14:34):
And don't punish yourself with extreme dieting.
Just get back to normal foodsand normal portions.

Steven Killfoil (14:42):
And maybe hide the fudge.

Mady Killfoil (14:44):
Oh no.

Steven Killfoil (14:48):
But nobody likes diets.

Mady Killfoil (14:50):
Yeah.
Well, the the word die is partof the word diet.
So no, no.

Steven Killfoil (15:00):
So what you're saying is you're gonna die if
you do it.

Mady Killfoil (15:03):
Well, not quite, but what I'm saying is that you
have to change your lifestyle.

Steven Killfoil (15:08):
Ah, okay.

Mady Killfoil (15:09):
And that that will help.

Steven Killfoil (15:11):
Definitely.

Mady Killfoil (15:12):
And from time to time, like we said before, just
indulge, but with just onetreat.
Not four.
No, choose one and stay withthat.
So that will do the trick.

Steven Killfoil (15:25):
Okay.

Mady Killfoil (15:26):
Okay, here's the recap.
Boost your immune system withsleep, water, real nutrients,
and hand washing.
Enjoy holiday foods.
Just don't make every meal afestival of sugar.
No, no.
Move your body, be mindful, andgive yourself grace.

Steven Killfoil (15:49):
Cold and flu season doesn't stand a chance
when you're prepared.
And holiday treats can beenjoyed guilt-free with just a
little strategy.

Mady Killfoil (16:03):
Thank you guys for joining us on Crossroads
Podcast Health News.

Steven Killfoil (16:09):
We will see you next time.
Stay healthy, stay joyful, andmay your holidays be bright and
your waistband stay the samesize.
Next week, my friend John willbe back to give us some holiday
tips for the end of the tax yearseason just before Christmas.

(16:30):
And so until next week, I'llsee you at the top.
Bye-bye.
Bye-bye.

(16:59):
For those who want to be in theknow.