by Dr. Jayme Frear

Healthy eating is important year-round, but when it comes to the holiday season, the opportunity for temptation and not making healthy food choices increases. Recent studies indicate that the average person gains between 2 and 5 pounds of weight between November and December. While this may not seem like much, most adults don’t lose the extra pounds they’ve gained during the holiday season and each year those pounds add up. To avoid this excess weight gain during the holiday season, here are some helpful tips you can use:

Limit sugar intake
Eating a little sugar can leave you wanting more sugar. This can create a domino effect leading to more consumption of sugar. Sugar is a known inflammatory trigger resulting in many disease processes such as heart disease and diabetes. It also leads to poor gut health which can create lowered immunity and abnormal hormone regulation. A sugar-free diet doesn’t mean you have to consume no sugar, but rather avoid refined sugar in processed foods.

Limit processed foods
Processed foods often contain preservatives and other additives known to disrupt the body. It is important to eat as many whole foods as possible and to limit food sources that aren’t cooked at home.

Eat quality meats
If you are someone that consumes meat, it’s important to eat quality meat sources from wild-caught meats, grass fed beef, organic free-range poultry, and wild-caught seafood. Quality meats increases your omega-3 fatty acids levels, are more nutritionally dense, have increased antioxidants, and help regulate blood sugar levels.

In addition to eating healthy, it’s important to get plenty of exercise. This includes physical activity of any type—whether walking or doing household chores. Exercise doesn’t have to be difficult and we don’t need to spend hours in the gym to get a full-body workout. For instance, high‐intensity interval training (HIIT) can give a person a full-body workout in as little as 15 minutes.

Dr. Jayme Frear is a chiropractor and owner of New Journey Chiropractic, located at 292 N. Nova Rd. in Ormond Beach. For more information on healthy eating call 386-236-8085, email, or visit

Friends Giving Recipe Night
The team at New Journey Chiropractic is excited to host Friends Giving Recipe Night at 6:30 p.m. on November 12. During this event, attendees will get a chance to explore how diet contributes to overall health. “You will also experience some delicious dishes that will feature power foods from MaxLiving’s Nutrition Plans,” says Jayme Frear, DC. “Bring a friend and experience the life-changing power of MaxLiving Nutrition Plans and whole foods together.
Your ticket to join us is a meal made with a recipe either from our website, or the recipes in the back of Align Your Health.”

Location: 292 N. Nova Rd. in Ormond Beach. For more information and to reserve your seat, call 386-236-8085 or visit