Health News with Steven and Mady - How to Start 2026 Off is a Healthy Way Part 1

Ready to start 2026 without a crash-and-burn resolution? We’re kicking off a three-part series by putting food first—no guilt, no kale ambushes, just practical choices you can stick with. We break down how to read past the front-of-package hype, spot the additives and sweeteners that hide in “healthy” snacks, and use a simple barcode app to compare products fast. If you’ve ever wondered why “no sugar added” still tastes like dessert or how a serving somehow equals half a cookie, this conversation is your shortcut to smarter shopping.

We lay out an easy framework to build satisfying plates that keep you full and focused: carbs from fruits, veggies, and whole grains; fiber for digestion and satiety; healthy fats for steady energy and nutrient absorption; and protein to curb cravings and support muscle. You’ll get clear, visual cues for portions that don’t require a math degree—think closed fist, two thumbs, and a palm—plus a case for picking up a low-cost digital kitchen scale to dial in portions without obsessing. Along the way, we share a real-world scan of dark chocolate that shows how sourcing, sugar, and additives change a product’s score and your choice.

Because life doesn’t happen in a food bubble, we also talk about “joy eats,” navigating parties without shame, and why consistent, better-than-before choices beat perfection. This is the nutrition-first foundation for a year that feels doable: fewer ultra-processed foods, more whole ingredients, and steady progress you can taste and measure. Next up in the series: small habit changes and movement that doesn’t feel like punishment, followed by mindset and course correction when life gets messy.

If this resonates, hit follow, share it with a friend who’s label-curious, and leave a quick review with the one food swap you’re making this week. Your next healthy choice starts with your cart—ready to roll?

Chapters

• 0:10 Warm Welcome And New Year Kickoff
• 1:04 Disclaimers And Resolution Reality Check
• 2:33 Food First Strategy Over All-Or-Nothing
• 3:12 Label Lies And Additives To Avoid
• 5:56 Serving Size Tricks And Smart Scanning
• 6:36 The Yuka App And Chocolate Example
• 7:15 Build Your Plate: Carbs, Fiber, Fats, Protein
• 9:24 Portion Tools And Digital Scale Tips
• 10:04 Series Roadmap And Joy Eat Mindset
• 11:26 Key Takeaway, Sponsor, And Closing

Transcript

Steven Killfoil: 0:10

Crossroads podcast presents Health News with Steven and Maddie. For those who want to be in the know. Good morning, Cross Roads. Happy New Year. Welcome back to Cross Roads Podcast. This is Health News with Steven, and Mady, where we talk about health, life, and everything in between without yelling at you or making you eat kale on day one.

Mady Killfoil: 0:48

That's right! No kale ambushes today. I'm Mady

Steven Killfoil: 0:52

And I'm Steven. And today we're kicking off a three-part series called How to Start 2026 Off in a Healthy Way. Before we start, I want to read a disclaimer first. 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 need medical advice, diagnosis, or treatment.

Mady Killfoil: 1:34

And before anybody panics, this is not a New Year, New You, Buy a Gym Membership You'll Cancel by February episode.

Steven Killfoil: 1:46

Exactly. If Gyms made refunds based on attendance, they'd all be out of business by Valentine's Day.

Mady Killfoil: 1:54

Let's be honest. Most New Year's resolutions fail because we go all in all at once.

Steven Killfoil: 2:03

That's right. January 1st comes along and it's like, I'm waking up at 4 30 in the morning a.m. I'm gonna run five miles eating only protein shakes and never touching sugar again.

Mady Killfoil: 2:15

And January 10th, is that pizza still worm?

Steven Killfoil: 2:21

And then comes the guilt, the disappointment, and that little voice that says, Well, I blew it.

Mady Killfoil: 2:30

Might as well wait until next year. This year, we are flipping the script. Instead of starting with exercise punishment, we are starting with food choices.

Steven Killfoil: 2:43

Food is the easiest place to begin because you're already eating. Not only that, but you need to eat to live. Hippocrates said it best. Let food be thy medicine and let thy medicine be thy food. It's really sad that more doctors today don't take his advice to heart.

Mady Killfoil: 3:04

And no one's taking that away from you. We are just asking you to eat better, not perfectly. Here are some foods to avoid added sugars, like maltodextrin, sucrose, dextros, corn syrup, fast food, restaurants, highly processed and prepacked foods. Jack Lelane said it best, if man made it, don't eat it. Snack foods pretending to be healthy. Just because the package says healthy, organic, all natural, doesn't mean it's it is so.

Steven Killfoil: 3:44

If it comes in a box that says heart healthy, but contains 47 ingredients that you can't pronounce.

Mady Killfoil: 3:52

That's not food, that's a science project.

Steven Killfoil: 3:55

Exactly. This is where most people get tricked. The the food labels.

Mady Killfoil: 4:01

Yes. Then you read the front of the package. Natural, low fat, no sugar added. Yay!

Steven Killfoil: 4:08

Sounds great, but you flip it over and it's where the truth lives. Here's what you look for on the ingredient list. Shorter is always better. If there are more than ten ingredients on that list, yeah, you probably shouldn't eat it. Watch for added sugars under different names corn syrup, dextrose, maltodextrin, asulfame, potassium, aspartame, saccharin, sucralose, erythrithal, steviol glycosides, xylitol. These are all sugars in disguise. If it contains nitrates or nitrites, do not buy it, much less eat it. Also look for BHA or BHT, which is butylated hydroxyanosole or butylated hydroxytoluine, potassium bromate and sulfites, others to look for sodium benzoate, parabens, and certain artificial dyes, which are linked to developmental issues or actual DNA damage. We will dedicate a whole episode on how to look for healthier food choices by reading the labels and what those ingredients can do to your health. Serving size tricks. I mean, come on. Who eats just six crackers?

Mady Killfoil: 5:38

Yes, if your serving size is half a cookie, we already know somebody's lying.

Steven Killfoil: 5:46

Exactly. Now there's a tool that we really love when we're shopping, especially if you don't want to memorize every single ingredient on the earth.

Mady Killfoil: 5:56

Meet the Yuka app.

Steven Killfoil: 5:59

Yay! You scan the barcode and it rates food products based on nutritional quality, additives, and overall health impact.

Mady Killfoil: 6:10

It doesn't yell at you. It just says, hey, maybe don't eat this every day. During my Christmas baking, I was shopping for some good chocolate to use. I scanned the bar that was 85% cocoa, and the app returned with a poor rating. The reason was that the cocoa beans used for this brand were contaminated with pesticides. So the app is giving you the reason for the rating. The brand that one hands down was Link 90% dark chocolate bar, which had a good rating, indicating better quality chocolate, lower sugar content, and no additives present.

Steven Killfoil: 6:53

Yeah, normally we don't promote products on our show, but in this case, I can say with a safe bet, you can get that Lindt Chocolate Bar at Walmart. Just saying. So think of it as a nutritional savvy friend who shops with you but doesn't judge your cart. That Yuka app.

Mady Killfoil: 7:14

Okay. Let's make this simple. How to build your plate. Every plate should include four things. One, carbohydrates from fruits, vegetables, whole grains. Carbs are not evil. Overrating bad carbs is the problem. You need four to five servings of carbs daily, with one serving equals fifteen grams minus the fiber, which will give you the net carbs or the size of your closed fist. Number two, fiber from vegetables, beans, whole foods. Fiber is like the cleanup crew for your digestive system. You need five to seven servings of fiber daily with one serving equals three to five grams. And make sure you add these last on your plate. Healthy fats, number three. Olive oil, avocado oil, nuts, seeds, avocados. That doesn't make you fat. Too many ultra-processed foods will. And you need ten servings of fat daily. One serving equals ten to fifteen grams or two thumbs put together. And the last one is protein from chicken, beef, lamb, pork, fish, eggs, beans. Protein keeps you full, so you don't wander into the kitchen at 10 PM just looking. You need three to four servings of protein daily. One serving equals ten to fifteen grams, or the whole size of your palm.

Steven Killfoil: 9:23

Okay, folks. Now, if you want to be successful in this, go to Walmart and get in their aisle where all of the pots and pans and kitchen gadgets are, you will find a digital scale. This is where we got ours. Invest in it. It's less than 20 bucks, and you can weigh in grams or you can weigh in ounces if you choose. Whichever is best. Personally, I think grams is a more accurate measure, but hey, it's your bod, your choice. You choose, ounces or grams. All up to you. Get the scale. It is worth it. This is part one. New Year's resolutions that focus on nutrition first.

Mady Killfoil: 10:10

In part two, we'll talk about small habit changes, movement that doesn't feel like punishment, how to stay consistent without burnout.

Steven Killfoil: 10:21

And in part three, we'll tackle mindset, motivation, how to course correct when life happens. Don't panic if your friend invites you over for that barbecue. That's perfectly fine. You're not gonna die, you're not gonna lose anything. It's perfectly fine to do this once in a while. Don't become a hermit.

Mady Killfoil: 10:44

Yes, just enjoy yourself and don't let the guilt disappoint you and maybe push you into giving up. Just think of it as a joy it. Okay, today I will have a joy eat. I will go to the party and try to eat the foods that you know that are the best of the worst.

Steven Killfoil: 11:13

That's a good way of putting it, Mady. Absolutely.

Mady Killfoil: 11:17

Yes. If you take something away today, remember this.

Steven Killfoil: 11:26

You don't need a gym contract to start 2026 healthy.

Mady Killfoil: 11:31

You need better choices, one plate at a time.

Steven Killfoil: 11:36

Thanks for listening to Health News with Stephen and Maddie on Crossroads Podcast.

Mady Killfoil: 11:42

Subscribe, share this episode, and we'll see you in part two.

Steven Killfoil: 11:48

Today's episode is sponsored by our favorite author, Stefan McDermott. He wrote the book Achieve Optimal Brain Health with Nutrition, an easy to follow holistic guide to help boost memory, mental clarity, and cognitive function with recipes and examples anyone can use daily. You can find his book on Amazon.com. Order it today. Achieve Optimal Brain Health with Nutrition by Stefan McDermott. Until next time, we'll see you at the top. Have a healthy and prosperous new year. Bye-bye. Bye bye. For those who want to be in the know.