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

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.

Chapters

• 0:00 Welcome And Lighthearted Disclaimer
• 2:40 Why Cold And Flu Season Hits Hard
• 3:55 Practical Immune Boosting Habits
• 4:55 Extra Barrier Options And Precautions
• 10:05 Healthy Holiday Eating Mindset
• 12:50 Sponsor Break: Santa Stephen
• 13:55 Sponsor Break: Brain Health Book
• 14:20 Holiday Temptation Survival Guide

Transcript

Steven Killfoil: 0:10

Cross Roads Podcast presents Health News with Steven and Mady. For those who want to be in the know. Welcome back to Cross Roads Podcast, Health News with Steven and Mady, where the facts are real, the laughs are frequent, and the holiday cookies are purely theoretical. I'm your host, Steven, joined by my partner in prevention and champion of holiday self-control, Mady.

Mady Killfoil: 0:52

Self-control, Steven. I have four words for you. Peppermint Bark Limited Edition.

Steven Killfoil: 1:00

We're doomed, folks. doomed, absolutely doomed.

Mady Killfoil: 1:07

Today we're talking how to prepare for cold and flu season and how to survive the holiday food temptations without destroying your waistband. Yes, you can still have pie. No, you can't have five pies.

Steven Killfoil: 1:23

First, I need to say a little disclaimer. Maddie 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. So why cold and flu season hits so hard? Cold and flu season is like that one cousin who shows up uninvited, eats all your food, sneezes on your couch, and leaves you with a mess and a lot of unseen, uninvited microguests or germs.

Mady Killfoil: 2:16

And possibly a low grade fever.

Steven Killfoil: 2:19

But seriously, let's cover why this season is so brutal. One, we're indoors more. Two, dry air lets viruses survive longer. And three, Aunt Carolyn insists on hugging everyone, even though she's just a little stuffy.

Mady Killfoil: 2:40

Carolyn Sweetie, that's not a little stuffy. That's a biohazard.

Steven Killfoil: 2:48

So preparation is key. And no, preparation does not mean stocking up on gingerbread men and watching Hallmark movies under a blanket.

Mady Killfoil: 2:58

Okay, let's talk about practical immune boosting preparations. Number one, sleep, the free miracle drug. If you get less than seven hours of sleep, your immune system stops filing paperwork. It's like, nope, we're closed.

Steven Killfoil: 3:15

Hydration. Water is your winter sidekick. If your water intake is lower than Santa's cholesterol level after December 26th, you need to drink more.

Mady Killfoil: 3:28

Nutrition. Color your plate. Tomatoes, leafy greens, citrus berries. These give your immune system the nutrients it needs, not the ones fruitcake threatens it with.

Steven Killfoil: 3:42

Hand washing, the real superhero move. Wash your hands like you just chopped jalapenos and you need to take out your contact lenses.

Mady Killfoil: 3:53

That's a motivation right there.

Steven Killfoil: 3:56

Supplements and support. Vitamin D, zinc, elderberry, they're great options, but remember supplements are helpers, not replacements for real food. You can't out-supplement a tray of fudge.

Mady Killfoil: 4:13

Believe me, I tried.

Steven Killfoil: 4:15

Really? Well, prevention around those who should have stayed home but did not.

Mady Killfoil: 4:22

Yep.

Steven Killfoil: 4:23

Yep, and y'all know who you are. Exactly. We all found out quickly how ineffective putting a mask on our face was. Of course, if most people had simply read the box that those masks came in, they would have known better. During the pandemic, COVID, a company out of Wyoming patented a nasal spray formula that helps put a protective barrier between you and those who came out in spite of being ill. The name of the product is Covixil. For more information on this product, go to info@ C O V I XYL.com. I work in a school library exposed to the public daily. If I see a lot of sniffles, coughs, and not so feeling good kiddos come in, you can bet I will use this product pronto. Yep.

Mady Killfoil: 5:24

During cold and flu season, families share their love for one another as well as their germs. There is simply no getting around it. Stephen and I carry a bottle of Covixel everywhere we go, especially when going out in a populated public space. We swear by it, but don't take our word for it. Do your own research, and if it is a fit for you, by all means purchase yourself a couple of bottles. Of course, this is not a cure all for everything, but if you do nothing at all, then you will be certain to share in the platitudes of the illness.

Steven Killfoil: 6:05

Healthy holiday eating without losing your mind.

Mady Killfoil: 6:10

Oh yeah.

Steven Killfoil: 6:11

Let's be honest. Holiday food is incredible, magical, irresistible. It's the Thanos of food seasons.

Mady Killfoil: 6:23

And yet you can enjoy it without needing new pants by New Years.

Steven Killfoil: 6:29

Really?

Mady Killfoil: 6:30

Yes.

Steven Killfoil: 6:31

Tell me.

Mady Killfoil: 6:32

Tip number one, the rule of one. Choose one, one dessert, one indulgence, one glass of holiday cheer. Not one of each four times. Oh but really?

Steven Killfoil: 6:47

Tip number two, the eighty twenty holiday edition. Eighty percent veggies, lean proteins, whole grains, and twenty percent cookies, casseroles, and whatever that is, but it smells amazing.

Mady Killfoil: 7:06

Tip number three, eat before the party. Yes, a protein snack before you go prevents the I'm starving, let me eat this entire cheese board moment.

Steven Killfoil: 7:20

And tip number four, don't stand next to the food table where that cheese board resides.

Mady Killfoil: 7:27

Definitely.

Steven Killfoil: 7:28

That's basically the gravitational pull of poor decisions.

Mady Killfoil: 7:33

I agree.

Steven Killfoil: 7:35

Okay, before we dive deeper into surviving the holidays, let's take a moment to thank our festive and fantastic sponsors. And now for a commercial announcement from our man from the North Pole, the Santa Stephen. He's coming soon!

Commercial: 8:07

You better watch out, you better not cry, you better not but I'm telling you why. Why? Santa Claus is coming to time. Gather up. He's making a list, checking it twice, he's gonna find out who's naughty and nice. Santa Claus is coming to time.

Steven Killfoil: 8:29

This holiday season, bring the magic of Christmas right to your doorstep with the Santa Stephen. Imagine the joy on your child's face when Santa and Mrs. Claus step into your home for a personal visit, stories, laughters, photos, and memories to last a lifetime.

The Santa Steven: 8:53

Ho ho ho! Merry Christmas!

Mady Killfoil: 8:58

And don't forget, we even bring sweet holidays cheer for parents too.

Steven Killfoil: 9:04

Hosting a party? Big or small, the Santa Stephen 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. Bring holiday spirit to your community. Parades, festivals, and tree lighting ceremonies grow brighter with the Santa Steven. 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: 9:59

Every letter is filled with love, joy, and just the sprinkle of North Pole sparkle.

Steven Killfoil: 10:07

Whether it's your home, your office, your school, or your town, let the Santa Stephen make this holiday unforgettable.

The Santa Steven: 10:18

Ho ho ho! We'll see you this Christmas.

Mady Killfoil: 10:23

Because every family and every business deserves a little extra holiday magic.

Steven Killfoil: 10:31

The Santa Steven, where Christmas comes to life.

Commercial: 10:41

You better watch out. You better not cry. You better not p out. I'm telling you why. Santa Claus is coming to town. The big fat man with a long white beard. He's coming to time.

Steven Killfoil: 11:01

To book an event, party, or some one on one time with the Santa Stephen, call four six nine two three zero five nine five six or email Steven@ thesantasteven. com. That's S T E V E N@ thesanta steven. com and we hope you have a very wonderful holiday season.

Mady Killfoil: 11:33

If you want a magical visit, a heartwarming photo session, a parade appearance, or that perfect Christmas memory, the Santa Stephen brings holidays joy to your entire family, businesses and events all season long.

Steven Killfoil: 11:50

Book early because even Santa's calendar fills faster than a toddler stocking with candy canes. Visit gigsalad.com/ the_Santa_ Steven_ Aubrey to reserve your spot today.

Mady Killfoil: 12:14

Today's episode is also brought to you by Stefan McDermott, author of the best selling book.

Steven Killfoil: 12:21

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Mady Killfoil: 12:40

Add it to your holiday reading list. Alright. Back to the show. Okay. Yeah. Holiday Temptation Survival Guide. Strategy number one. The plate method. Fill half of your plate with protest first. It's like giving your stomach a pep talk before the big game.

Steven Killfoil: 13:02

Then there's strategy two. The grandma test. Ask yourself, would grandma be offended if I didn't eat this? If the answer is yes, take a small 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 helps digestion and prevents the dreaded food coma.

Steven Killfoil: 13:35

Strategy number four. Choose your non negotiables. Mine, sweet potato casserole with 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 yourself the next morning. No, no. And step three, hydrate like you 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 will reset things faster than you think.

Mady Killfoil: 14:34

And don't punish yourself with extreme dieting. Just get back to normal foods and 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 part of 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 one treat. Not four. No, choose one and stay with that. So that will do the trick.

Steven Killfoil: 15:25

Okay.

Mady Killfoil: 15:26

Okay, here's the recap. Boost your immune system with sleep, water, real nutrients, and hand washing. Enjoy holiday foods. Just don't make every meal a festival of sugar. No, no. Move your body, be mindful, and give yourself grace.

Steven Killfoil: 15:49

Cold and flu season doesn't stand a chance when you're prepared. And holiday treats can be enjoyed 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, and may your holidays be bright and your waistband stay the same size. Next week, my friend John will be back to give us some holiday tips for the end of the tax year season just before Christmas. And so until next week, I'll see you at the top. Bye-bye. Bye-bye. For those who want to be in the know.