Cross Roads Podcast
Cross Roads Podcast
Health News with Steven and Mady - Hidden Sugar and Why Sleep Gets Harder with Age
For Questions or Comments Send us a Text Message
Those seemingly healthy granola bars and yogurts you're reaching for? They might be delivering more sugar than a candy bar. The refreshing fruit sorbet you chose over ice cream? It could be packing twice the sugar. We're pulling back the curtain on the hidden sugar epidemic that's hijacking our health one "nutritious" bite at a time.
The numbers are staggering – the average American consumes 17 teaspoons of added sugar daily, and most of it sneaks in through foods we don't even register as sweet. A small triple mocha frozen coffee packs a jaw-dropping 85 grams of sugar, while those four pumps of vanilla syrup in your morning latte add 20 grams before you even count the milk. We're breaking down exactly where these sugars hide and sharing practical alternatives, including Stephen's killer homemade ranch dressing and Maddie's simple recipe for sugar-free sorbet and yogurt that actually tastes delicious.
Then we tackle why quality sleep becomes more elusive as we age. It's not just in your head – your body chemistry literally changes, with shifting circadian rhythms and declining melatonin production working against you. From the impact of blue light to the surprising effectiveness of lavender oil on your feet (yes, really!), we offer science-backed strategies to reclaim restful nights without expensive gadgets or medications. Whether you're fighting afternoon energy crashes or middle-of-the-night wake-ups, this episode delivers simple, actionable health insights you can implement today. Subscribe now and share with a friend who's either a sugar lover or a nap lover – so basically, everyone you know.
Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan Mcdermott.
https://www.amazon.com/dp/B0DYWMB929
www.stefanmcdermott.com
Would you like Santa Claus and Mrs. Claus to come to your home, or office? Contact The Santa Steven at Steven@theSantaSteven.com or call 469-230-5956 for more information.
Rhodes Podcast. We'll be right back.
Steven Killfoil:For those who want to be in the know who's your daddy? Good morning Crossroads. Welcome to Health News with Steven and Mady. I'm your host. Steven Killfoil.
Mady Killfoil:And I'm your co-host, Mady Killfoil. We are here to bring you health news that's simple, practical and hopefully not too boring.
Steven Killfoil:That's right, because if we bore you, you might fall asleep during the episode, and today's second topping is literally about sleep, so that would be way too ironic. First I need to say a little disclaimer. Mady and I are not doctors or nurses. We do not diagnose or treat patients. Anything we share on this podcast is for educational purposes only and does not substitute for professional medical advice. We advise listeners to consult a medical professional or health care provider if they seek medical advice, diagnosis or treatment.
Mady Killfoil:Exactly. First, we're tackling sugar and not the obvious kind in your candy bar stash, Steven.
Steven Killfoil:Hey, now don't expose me on air.
Mady Killfoil:Sorry had to. Today we're talking about the hidden sugars in everyday foods. Then later we'll dig into why getting a good night's sleep gets tougher as we age.
Steven Killfoil:Two topics that sneak upon us sugar and sleepless nights. Let's dive in. Okay, let's be real. We all know desserts and sodas are nothing more than sugar bombs, but what shocks people is that the average American eats 17 teaspoons of added sugar a day. Wow, yeah, and most of it comes from foods we don't even think of as a sweet.
Mady Killfoil:Like that healthy granola bar. That's basically a cookie in disguise.
Steven Killfoil:Exactly, and don't get me started on flavored yogurts. Vanilla yogurt contains a hefty dose of added sugars. For example, danen low-fat vanilla yogurt has 14 grams in just three-quarters of a cup. Some have more sugar than a candy bar.
Mady Killfoil:Yes, that's true, and that's the worst. You think you're being healthy, but you might as well have had a slice of cake for breakfast. And what about fruit sorbet? Fruit might be the first ingredient on the label, and sorbet may be lower in saturated fat than ice cream, but it's often packed with a lot more sugar. A two-thirds of a cup serving of Talenti Raspberry Sorbet has 30 grams of added sugars, while a similar amount of Haagen-Dazs Sweet Lemon Coconut Sorbet clocks in at 41 grams.
Steven Killfoil:God, talk about a toothache. Yeah, hey, Mady, why don't you share with our listeners how easy it is to make your own sorbet and yogurt at home, and much healthier?
Mady Killfoil:Sure. First, the recipe for the sorbet slash ice cream is as follows One and a half cups of frozen fruits we like blueberries, strawberries, peaches you can use whatever fruit you like Half a cup of homemade yogurt or vanilla milk, vanilla essence, I like Dr Oetker and sweeten with your choice of sweetener to taste. Blend everything in a powerful blender, pour it in the serving dish and there you go, you have your dessert. For the yogurt, you will need one gallon of of a cup of whole milk, greek yogurt, and then you have to boil the milk up to 190 to 200 Fahrenheit and let it cool down to 115 to 105. It's very important.
Mady Killfoil:Then add a few ladles of warm milk in a bowl where you put the yogurt and mix very well, and then pour that mixture and the rest of the warm milk in a glass or metallic pot and mix it very well. Then, if you have a proofer set, set it to the highest setting of 104 fahrenheit and put the pot inside for 24 hours. If you you do not have it, then cover the pot with thick towels or a blanket and leave it for 24 hours in a warm place. And there you go. The next day you have a very, very delicious homemade yogurt. We've been making it for a while now.
Steven Killfoil:And there's no sugar at all. That's exactly right and it tastes great yep, especially with cheese pie.
Mady Killfoil:oh yeah
Steven Killfoil:oh no, I've cursed this. But seriously, one of the sneakiest culprits is those drinks. Sweet sports drinks and even those trendy green smoothies can have more sugar than soda. And sauces, ketchup, barbecue sauce, even salad dressing they all hide sugar, I swear. If they start adding sugar to bottled water, I'm out of here.
Mady Killfoil:Don't give them ideas, Steven. Next thing you know we'll have aqua cola. Ketchup, barbecue sauce and other condiments have four to eight grams of added sugar. And then we wonder why we feel sluggish. Too much sugar spikes your blood sugar. Then comes the crash boom, brain fog, cravings, inflammation. It's a vicious cycle. And what about those coffee drinks they buy?
Steven Killfoil:yeah, while they may seem like an upscale treat, they can be more sugary than soda. For instance, a small triple mocha frozen coffee at dunkin donuts has. Are you ready for this? 85 grams of sugar yeah, wow. Even lattes can deliver a surprising sugar hit starbucks. They're not off the hook, they list. They don't list the amount of sugars that they add, but we estimate about 20 grams comes from just the four pumps of vanilla syrup that they put in every cup. Each pump and roughly is about five grams of sugar each. The rest comes from milk. So what's the fix? A few easy swaps. Read the labels, watch your portion sizes and make your own versions at home. For example, plain yogurt with berries instead of the sugary stuff.
Mady Killfoil:Yes, yes, I agree. Or olive oil and vinegar instead of bottled dressings Simple, tasty and you don't get the sugar surprise. I have to tell you guys, Stephen is making a killer ranch dressing that I would like to bottle and sell it. This is how good it is and he really likes it.
Steven Killfoil:Yeah, I call it Cross Roads Ranch and we'll share you the recipe. Who knows, we might even film it and put it up on our YouTube channel, Kitchen Corner Healthy Cooking. But unless you're like me and accidentally pour half the bottle on your salad.
Mady Killfoil:Oh yeah, tell me about it, which explains why you need a mixing bowl instead of a plate. Oh yeah, Okay, okay.
Steven Killfoil:Point is being mindful of hidden sugar can have a huge impact.
Mady Killfoil:And speaking of things that sneak up on us, let's talk about sleep, because sugar isn't the only thing making us feel off. Yes, sleep, the one thing we all want more of, but the older we get, the harder it seems to come by.
Steven Killfoil:Yeah, when you're a kid you fight naps that was me, yeah. But when you're older, you pray for nap time opportunities.
Mady Killfoil:Yes, that's so true, and science backs it up. As we age, our circadian rhythm, our body's natural clock, shifts. We get sleepy earlier in the evening and we wake up earlier in the morning.
Steven Killfoil:Plus, melatonin production drops. That's the hormone that helps us regulate the sleep. So it's not just in your head your body chemistry is literally changing.
Mady Killfoil:And let's not forget things like joint pain, bathroom trips or restless legs that make staying asleep harder or the medicines we take.
Steven Killfoil:Some prescriptions, even common ones, mess with your sleep quality.
Mady Killfoil:Steven, I think you forgot one.
Steven Killfoil:Oh yeah, what's that?
Mady Killfoil:Snoring? Let's just say some spouses are light sleepers.
Steven Killfoil:O kay, okay, guilty as charged, but hey, at least now we can call it medically disruptive
Mady Killfoil:uh-huh, yeah right.
Mady Killfoil:The good news is there are ways to fight back. Stick to a consistent schedule, cut caffeine and alcohol later in the day. Build a bedtime routine, reading, stretching or even some deep breathing.
Steven Killfoil:And get some sunlight during the daytime. Light helps reset that body clock.
Mady Killfoil:If none of that sleeps, definitely see a doctor. Sleep apnea and other disorders are more common than people realize.
Steven Killfoil:Well, I have Dr Esterov, who is a sleep specialist, to thank for fitting me with a dental appliance mouth guard that almost completely shuts off my snoring, which allows you to get a more restful night's sleep as well. The best part of it is it doesn't impair my breathing. I don't have a painful mask with a hose to wear, so if you're suffering from sleep apnea and you are wearing one of those crazy devices, go see Dr Esterov or a sleep specialist and ask about that dental appliance. They work really well. The bottom line sleep is not optional. It's as important for health as diet and exercise.
Mady Killfoil:That's true, and some tips to help you achieve that much needed restful night's sleep are try not to drink any liquids, especially tea or coffee, after 6 pm. Stop looking at your phone and shut it off completely after 7 pm. The light from the screen the blue light messes with your ability to go to sleep by disrupting what little melatonin you have because your body still thinks it is daytime. Try to shut off the television by 10 pm, especially if you have to get up around 5, 5.30 or 4.15, like me, to go to work.
Mady Killfoil:If you still have difficulties getting to sleep, one really effective way to relax your body is to rub lavender oil combined in a body lotion to the bottom of your feet. Then put on some socks so you don't get it on your sheets. Also, add lavender oil to a spray bottle mixed with water and spray lightly onto your pillow and sheets. Smells wonderful. Lavender is very relaxing and will help you get to sleep faster. If you still have difficulties, then reach out to us at CrossroadPodcast2023 at gmailcom. Put sleep trouble in the subject line and we will give you a recommendation. Outside of that, consult your doctor, as this can turn into a life-threatening situation and your doctor can help you prevent from what's happening.
Steven Killfoil:Okay. So today we learned that sugar is sneaky. It hides its way in more foods than we think and sleep gets harder as we age. But there are strategies to make it better, okay.
Mady Killfoil:Small changes add up, and if you are listening right now while eating a granola bar and yawning, hey, we've all been there. We know that.
Steven Killfoil:True, the goal isn't perfection, it's progress.
Mady Killfoil:That's right. Thanks for tuning in to Health News with Steven and Mady. Don't forget to subscribe and share this with a friend who's either a sugar lover or an nap lover.
Steven Killfoil:So basically everyone.
Mady Killfoil:Yes, exactly.
Steven Killfoil:Yeah, don't forget to go to Amazon to buy that amazing book by Stefan McDermott Achieve Optimal Brain Health with Nutrition. It's an easy toto-understand book with great health tips you can use daily. And now for a commercial announcement from our man from the North Pole, the Santa Steven. He's coming soon.
Steven Killfoil:You better watch out, you better not cry, you better not pout. I'm telling you why? Santa Claus is coming to town. Gather round. He's making a list, checking it twice. He's gonna find out who's naughty and nice. Santa Claus is coming to town.
Steven Killfoil:This holiday season, bring the magic of Christmas right to your doorstep with the Santa Steven. Imagine the joy on your child's face when Santa and Mrs Claus step into your home for a personal visit. Stories, laughter, photos and memories to last a lifetime. Ho, Ho, Ho, Merry Christmas.
Mady Killfoil:And don't forget, we even bring sweet holidays cheer for parents too.
Steven Killfoil:Hosting a party, big or small, the Santa Steven brings the holiday sparkle, from the family gatherings to corporate events. We spread joy in every setting One-on-one with your little one or a crowd of excited children. The Santa Steven makes every moment magical. Children, the Santa Steven makes every moment magical. Bring holiday spirit to your community. Parades, festivals and tree lighting ceremonies grow brighter with the Santa Stephen, santa, santa Santa. And for the sweetened surprise, your child can receive a personalized letter straight from Santa's desk, signed, sealed and delivered with a touch of Christmas magic.
Mady Killfoil:Every letter is filled with love, joy and just a sprinkle of North Pole sparkle of joy and just a sprinkle of North Pole sparkle.
Steven Killfoil:Whether it's your home, your office, your school or your town. Let the Santa Steven make this holiday unforgettable. Ho, Ho, Ho, we'll see you this Christmas.
Mady Killfoil:Because every family and every business deserves a little extra holiday magic.
Steven Killfoil:The Santa Steven, where Christmas comes to life.
Steven Killfoil:You better watch out, you better not cry, you better not pout. I'm telling you why. Santa Claus is coming to town. The big fat man with the long white beard, he's coming to town, he's coming to town.
Steven Killfoil:To book an event party or some one-on-one time with the Santa Steven. Call 469-230-5956 or email steven@ thesantasteven. com. That's S-T-E-V-E-N@ thesantasteven. com, and we hope you have a very wonderful holiday season. We'll be right back next time with more practical health tips. Until then, stay healthy, stay informed and take care of yourself. We'll see you at the top.
Mady Killfoil:Bye-bye,
Steven Killfoil:Bye-bye, Cross Roads Podcast.
Steven Killfoil:We'll see right back, but those who want to be it know who's your daddy.
