Tips for holiday eating: if you avoid one thing, avoid this!
healthy holiday bytes from jani, the live and be well coach!

Along with joy, cheer & nostalgia, holidays bring with them the opportunity to enjoy special foods (which are usually either "off-limits" or limitED).

While small slices of homemade apple pie and those special cookies grandma used to make can rekindle fond memories of warmth & delight, they can also initiate a cycle of over-indulgence & sugar addiction which makes us feel badly about ourselves (essentially negating the warm glimpse into our past and edging in on self-sabotage).

People always ask me this question:

"What things are most important for me to do in order to be healthier?" If anyone knows me well, they know it is hard for me to sum things up in bullet points, but...we're all busy people,  I go:


This is it, the teaser which enticed you to read this in the first place! If you value your HEART HEALTH as well as your MEMORY, avoiding trans-fats is numero uno on the holiday "no-no-list"!

Easier said than done, since most commercial baked goods (cakes, cookies, pies & crackers) are baked with the heart-clogging stuff. Companies go out of their way to alter serving size portions in order to get away with not disclosing this harmful ingredient! You see, current governmental guidelines only require that trans-fats be labeled if they are over .5 gms. Considering that trans-fat is known to cause, among other things, approximately 50,000 fatal heart attacks per year (72,000-228,000 non-fatal heart attacks, according to researchers at the Harvard School of Health), I think we ought to be able to make good choices!


What to avoid: Since food companies are out for themselves, we need to learn to read labels (not just those deceptive lists of numerical values on nutrition labels).

So...if  it says "hydrogenated" or "partially hydrogenated" on the list of food ingredients, don't buy it/don't eat it!

Hydrogenation manipulates fats by adding extra hydrogen...making stuff like shortening and margarine remain solid at room temperature. Not too hard to imagine it stopping up arteries...just take a good look at it!

What to buy/eat:

Generally speaking, mono-unsaturated and polyunsaturated fats are more desirable than saturated fats (especially in baked goods), although some quality saturated fats are good in moderation:


-olive oil
-avocado oil
-grapeseed oil
-coconut oil (holds up high heat and is safely solid at room temp-unless you have had your gall bladder removed or are sensitive to coconut)
-grass-fed butter
-clarified butter (ghee)


-Avoid highly processed oils such as
  • Soybean Oil
  • Corn Oil
  • Cottonseed Oil
  • Canola Oil
  • Rapeseed Oil
  • Sunflower Oil
  • Sesame Oil
  • Safflower Oil
  • Rice Bran Oil
 Wishing you love, peace & sweetness this holiday season!

Affectionately yours,
Coach Jani

***REMINDER--prices on

most services will go up

January 1st unless an initial

(no obligation) contact is

made by December 31st) ***

Have guests with special diets? Want help with menu-planning? Take advantage of my "single- shot" phone sessions in order to help plan your holiday meal. Special arrangements/food samples may also be made for homemade treats by mamajani (moi!).






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Can you make my holiday wish come true???

The Live and Be Well Coach is still looking for a home in which to do various groups (preferably one with a roomy-but-cozy island for Vita-treats (Vitamix healthy desserts), learning, sharing & caring. Let me know if you are interested in opening your home or office.

Call today to learn how working with a health coach can help YOU SHINE! Be KIND to yourself...and others--let today be YOUR turning point in your journey!!!


Don't forget:

Also remember: Every great journey begins with a single small step.

Call Jani(609)865-0936
to reserve your spot, to answer any questions you may have about what coaching is and isn't, or to make me aware of how I may help YOU to LIVE!!!

Free initial "discovery session" offered by phone and in person at the discretion of the coach.




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