A warm hello to our Harborfields community as we shift into the holiday season and the quieter winter months ahead. This time of year often brings joy, peace, family moments, celebrations, and a lot of overindulgence. At the same time, it can also stir feelings of sadness, loneliness, stress, overwhelm, financial strain, or social anxiety, sometimes all at once. Both experiences can coexist, and acknowledging that truth helps us approach the season with more compassion for ourselves, our students, and one another.

As the days grow shorter and our routines begin to change, winter naturally encourages us to slow down and turn inward. Lower sunlight and colder weather can also affect mood and energy levels, and for some individuals, including teens, this shift can contribute to symptoms of seasonal affective disorder (SAD) such as fatigue, irritability, increased stress, or difficulty concentrating. Many families and students feel these changes without realizing they’re connected to the season.

Across cultures, people respond to winter by creating warmth and connection. The Danish concept of hygge, which celebrates warmth, coziness, and simple comforts that help us feel grounded and connected, such as scented candles, sitting by a fire, a warm cup of tea, comfort foods, and more. Balancing busy lives with this gentle mindset feels especially relevant in Harborfields right now, as our students are fully settled into their school-year rhythm, managing academic work, after-school activities, and the social pressures that can intensify during the holidays.

In this edition of the Harborfields Wellness Wire, we’re sharing resources to support our entire HF family as we move into this new season- from balancing holiday excess to staying active in colder weather, to meaningful tools for supporting mental well-being during a busy and emotional time of year to quick and healthy recipes to healthy skincare and more. Our hope is that this newsletter offers a moment of calm, a bit of inspiration, and a reminder that wellness at Harborfields is something we build together, one small intentional step at a time.

Warmly,

The holiday season comes on strong for many of us, with many opportunities to splurge a little too much- family celebrations, office and school parties, boxes of festive treats appearing everywhere, etc. While it’s okay to indulge, it’s helpful to balance out the excess by incorporating some healthier practices outside of the celebratory moments. Here you’ll find some practical tips to use during the holiday season and anytime you want to enhance your wellness routine. The truth is that what we eat and how we care for ourselves between celebrations has a much greater impact on how we feel throughout the season. With a little intention and consistency, you can enjoy your favorite holiday foods while still supporting your energy, mood, digestion, and overall well-being.

· Aim for mostly “clean,” whole foods between the celebrations-focus on vegetables, fruit, lean proteins, whole grains, and healthy fats.

· Save sweets and treats for actual celebrations rather than everyday snacking.

· Choose minimally processed options whenever possible.

· Stick with your usual routine, whether that’s three meals, intermittent fasting, or some other pattern to avoid additional blood sugar instability

· Finish meals at least two hours before bed to support digestion and better quality sleep.

· Consider a meal delivery or prepped meals during especially hectic weeks.

· Sip water and other hydrating beverages steadily throughout the day.

· Try seasonal herbal teas (peppermint, ginger, chai, cinnamon apple, and special seasonal blends).

· Choose festive and limited edition holiday sparkling waters and add a splash of citrus, cranberry infused ice cubes, or other creative flavors.

· Love the indulgent holiday coffees and other beverages? Allow yourself a once per week splurge and replace the daily ones with cleaner festive creamers, stocked on your supermarket shelves this time of year.

· Add some extra streps- walking even 10-15 minutes a couple times a day helps, and even more so after meals.

· Try quick at-home bursts: bodyweight circuits, stairs, stretching.

·Step outside for a short walk to boost mood, energy, and digestion- even a few minutes of cold-weather sunshine can reset stress levels.

· Find a few minutes each day to balance the added stress with something that feels good- a short meditation, deep breathing, a good book, listening to music, or watching a holiday movie.

· Go in to each situation with realistic expectations. 

· Establish some gentle boundaries (portion awareness, emphasizing protein and vegetables, limiting alcohol).

· Be flexible, letting the meal be indulgent and returning to normal habits tomorrow.

· Scan the table first and choose the dishes you truly love.

· Eat slowly and take pauses to help with fullness and satisfaction.

· Move a bit afterward to help digest and get away from extra food.

 

Along with the joys of the holiday season, many of us feel added family responsibilities and can turn to unhelpful coping strategies. Here are some research backed techniques recommended by the American Psychological Association (APA) to more effectively manage holiday stressors:

1.   Strengthen social connections: We know that supportive relationships are a protective factor and help us build resilience to life’s hardships. Rather than turning inward, work to create or strengthen your relationships. Make an attempt to reach out to a friend you’ve been meaning to connect with, volunteer in your school, community, or for a local charity. (Why is this important? A recent APA Stress in America Survey revealed that societal division in our nation is a significant stressor leaving many adults feeling lonely and isolated. In turn, there is great overlap between those who feel lonely and those who struggle with their physical and mental well-being.)

2.   Teach your child about the season: Within our community there are a multitude of different traditions and holidays celebrated. We can inform our children about those differences and teach open-mindedness. Not everyone needs to be the same.

3.   Set expectations: Instead of trying to take on everything, we can set realistic expectations for gifts and holiday activities. Once you’ve identified what’s most important to you, take small, concrete steps towards your goal.

4.   Keep things in perspective: The holiday season is brief. Try to prioritize what you must get done, and realize that overlooked and non-essential tasks can be handled at a later date.

5.   Take care of yourself: We can find fun, enjoyable, and relaxing activities for ourselves and our families!

*Stay active: consider a fresh air winter walk. Physical activity  helps us feel and sleep better. Keeping our minds and       bodies healthy is essential for managing life’s stressors.

*Consider inspirational content: New research has shown that  watching brief, inspirational videos can be as effective as    meditation at reducing stress. (Why it works? Content that     evokes hope appears to reduce stress! This practical and    accessible tool can support stress relief during high-stress         periods like the holiday season.)

  

American Psychological Association. (2025, November). Stress in America 2025: A crisis of connection. https://www.apa.org/pubs/reports/stress-in-america/2025

American Psychological Association. (2023, November 30). Tips for parents on managing holiday stress. https://www.apa.org/topics/parenting/holiday

 

Nabi, R.L., Walter, N., Gall-Myrick, J., Wang, M., & Ekeler, B. (2025). Media Versus Meditation: A Comparison of the stress-relieving benefits of multiple media experiences. Psychology of Popular Media.  https://doi.org/10.1037/ppm0000623

As the days get colder and darker, it becomes even more important to find ways to move our bodies and stay connected as a family. Staying active boosts energy, improves mood, strengthens the immune system, and creates meaningful time together. You don’t need special equipment or expensive outings to keep your family moving. Simple activities done consistently can make a big difference.

Below are developmentally appropriate ideas for each school level in our district to help keep our students and families active all winter long.

Young children thrive when movement is playful and imaginative.

• Indoor movement adventures using pillows, tape lines, couch cushions, and stuffed animals to create an obstacle course with hopping, tiptoeing, and crawling.

• Dance breaks with your child’s favorite song to burn energy and lift everyone’s mood.

• Short “story walks” around the neighborhood where each person adds a sentence to a shared story as you walk.

Kids in this age group love challenges, games, and feeling a sense of accomplishment.

• Winter scavenger hunts with a simple list of outdoor items to find such as a pinecone or something red.

• A family fitness deck of cards where each suit represents a movement like lunges, squats, or jumping jacks.

• Household helper races that turn chores into movement, making folding laundry or cleaning up toys feel fun.

Middle schoolers respond well to activities that feel social, purposeful, and age-appropriate.

• After-dinner walks or short “lap chats” around the block with your child choosing the topic.

• Family circuit stations at home with simple movements such as planks, wall sits, or high knees.

• Active screen time by stretching during the start of a show or doing a quick movement break during commercials.

Teens appreciate independence and activities that feel mature, meaningful, and aligned with their interests.

• A family step challenge tracked on a phone or step counter with fun rewards like choosing dinner or the next movie.

• Simple strength training at home using basic bodyweight movements such as squats, push-ups, and lunges.

• Movement break agreements during homework time, taking a five-minute stretch or walk every hour.

Staying active in the winter doesn’t have to be complicated. Small moments of movement help families feel healthier, happier, and more connected. Whether it’s a walk, a dance break, or a few simple exercises at home, every bit counts and your children will remember the time spent doing it together!

In today's modern food system, chemicals play a significant role (and many times a detrimental role) in how our food is grown, processed, preserved, and flavored. While not all chemicals are harmful- after all, everything, including water and vitamins, is made of chemicals- there are some synthetic additives and contaminants in food that have raised health concerns over the years. Understanding which chemicals to watch out for can help us all make more informed decisions about what you eat.

Common examples: 

-Sodium nitrite/nitrate: Found in processed meats like bacon, hot dogs, and deli meats.

-BHA (Butylated hydroxyanisole) and

-BHT (Butylated hydroxytoluene): Used in cereals, chips, and chewing gum to prevent rancidity.

-Potassium bromate: Added to some breads and baked goods to improve texture.

Common examples: Red 40, Yellow 5, Blue 1-frequently used in candies, cereals, snacks and drinks.

Common examples: Aspartame, Sucralose, Saccharin, Acesulfame K

Common examples:  Organophosphates, neonicotinoids, glyphosate

Common Examples: Growth hormones such as rBGH (recombinant bovine growth hormone) are used to increase milk production in cows. Meanwhile, antibiotics are routinely given to livestock

Common examples: Monosodium glutamate (MSG): Enhances umami flavor in savory foods and Carrageenan, polysorbates, and soy lecithin: Used to stabilize or thicken processed foods.

· Read labels: Familiarize yourself with additives and avoid those that raise red flags.

· Choose organic when possible: Especially for produce on the EWG’s Dirty Dozen list.

· Limit processed and ultra-processed foods: These often contain the most additives and preservatives.

· Buy antibiotic and hormone-free meat and dairy: look for USDA organic or "no antibiotics/hormones added" labels.

· Cook at home: You control the ingredients, and it's easier to avoid hidden additives.

Not all chemicals in food are dangerous. Many are safe, well-studied, and even necessary for food safety. However, being aware of controversial or potentially harmful additives and contaminants can help us navigate the grocery store more confidently. By making small, informed choices such as reading labels, eating more whole foods, and supporting organic or sustainable agriculture, we can reduce our exposure and protect our long-term health.

I sat down with our superintendent Dr. Manning to talk about his background in nutrition, how wellness shapes his approach to leadership, and the balance it takes to care for both a district and yourself. Here’s what he had to share.

JP: You have a background in nutrition, something we don’t often see in school leadership. How has that foundation shaped the way you approach education and wellness as a superintendent?

Dr. Manning: Yes, I actually have a master’s degree in nutrition from the University of New Haven. When I was teaching biology and chemistry, nutrition was always a big part of my life. I was a competitive runner in high school and college and kept running as long as I could until my body told me to stop.

As a school leader, that background helps me understand that both kids and adults need to have the basics of safety and security- food being one of them. You can’t expect people to be productive until they feel safe, and nutrition plays a huge role in that. We also know that those who are well-fed, get proper nutrition, and sleep adequately perform better- students in learning and adults in their work. It’s absolutely shaped how my team and I think about what it means to support kids holistically.

JP: What does wellness mean to you- not just professionally, but in your own life?

Dr. Manning: Wellness has definitely evolved for me over time. When I was younger, it was all about physical performance- training, competing, staying in peak shape. As I’ve gotten older and seen what people go through- whether it’s physical ailments, mental health struggles, or both- I’ve come to see wellness as much broader.

Educating people on that can be a challenge. Some think sleep isn’t important, or that working harder makes up for rest, but it doesn’t. The same goes for our kids who might be up late on devices without realizing how it affects them. So for me, wellness is about helping people understand how nutrition, sleep, and balance impact their lives and how they show up every day.

JP: Who or what first inspired you to make health and balance a priority?

Dr. Manning: When I was very young, I had an uncle who ran the New York City Marathon. I remember watching him get up early to run before work and again afterward. That dedication really inspired me; it sparked my own wellness journey and got me into running.

JP: Leading a district comes with a lot of demands and long days. How do you maintain balance and take care of yourself while managing so many responsibilities?

Dr. Manning: I’m not sure I’ve mastered that yet. It’s a very demanding job- stressful and often all-consuming. Over time, I’ve realized how much stress impacts your physical body, even when you try to block it out.

The one thing I’ve really focused on is sleep. It’s something I can control. I used to rely on caffeine to get through the day, and that just wasn’t sustainable. I’m not perfect, but when I prioritize rest, everything else (focus, patience, and energy) improves.

JP: Everyone has a wellness habit that makes a difference for them- exercise, meditation, getting outside, or setting boundaries with technology. What’s one habit that helps you feel your best?

Dr. Manning: Definitely sleep. And learning to say “no.” When you’re younger, you want to say yes to everything- every opportunity, every event. But I’ve learned it’s not sustainable. You can’t show up your best if you’re spread too thin.

That said, I still make time for the things I love, like supporting our students. This past weekend, I drove eight hours round-trip to watch our girls’ field hockey team play in Whitney Point. It was exhausting, but also rewarding. I try to find that balance- being present for our students while also taking care of myself.

JP: Many of our older students are juggling academics, sports, and social lives- often with stress levels that mirror adults. What advice would you give them about staying healthy and balanced while striving for success?

Dr. Manning: Our students amaze me. They’re involved in so much- clubs, honor societies, marching band, athletics, sometimes all at once. You’ll even see a football player performing in the band at halftime!

My advice is to listen to your body. Everyone’s capacity is different, and pushing beyond your limits can affect your mental and physical health. Families need to have honest conversations about workload, stress, and what balance looks like. I say this as both a superintendent and a parent- I once tried to talk my son out of taking two AP math classes in one year because I was worried about the toll it might take.

It’s about awareness. Know your limits, talk about them, and put up guardrails where you can.

JP: How do you try to demonstrate wellness in your leadership and encourage a shared commitment to well-being across Harborfields?

Dr. Manning: I try to be present in the community- at games, concerts, club events because those moments build connection. I enjoy hearing what families and students are experiencing, even casually at dismissal or pickup, before small issues become big ones.

At the same time, I’m mindful of balance for myself and my team. I tell my administrators all the time take care of your families so you can be fully present here. We’ve also built wellness into our district’s strategic plan and board goals, and I was excited when the PTA wanted to start the Health & Wellness Committee. That partnership helps extend our focus beyond the classroom into the broader community.

JP: Looking ahead, what does a healthy Harborfields look like to you?

Dr. Manning: I think we’re already making progress. The strategic plan has put a real focus on social-emotional learning and mental wellness, and our students are so much more open to having those conversations than they used to be. Programs like the mental health awareness initiative for athletes have made a huge difference.

On the physical side, we’ve expanded sports teams, created intramural opportunities, added a superb wellness room at the high school, and made sure our curriculum addresses nutrition and health.

Looking to the future, we want all of these efforts to continue working together. Now, with the PTA Health & Wellness Committee, we’re able to bring in that component of additional services and supports we can offer our community. Yes, our students are getting breakfast and lunch at school, but do they have adequate nutrition at dinnertime? Are kids getting enough sleep? Are they digitally safe and balanced? All of these things contribute to a much healthier Harborfields for years to come.

Even our cell phone policy at the high school has made a positive impact- kids are more social and connected face-to-face again. That’s what a healthy Harborfields looks like to me.

JP: Last question what about your own wellness these days? Any routines or nutrition habits that help you personally?

At home, I try to maintain healthy habits. I always eat breakfast, get annual physicals, and make diet adjustments as needed. For me, it’s about doing what I can to stay healthy and being aware when something’s off.

JP: That’s a great example for all of us- thank you so much for sharing, Dr. Manning.

Dr. Manning: My pleasure. Thanks for having me.

In just a few years, skincare has shifted from a teenage rite of passage to a full-fledged obsession for kids as young as eight. Retailers have reported a sharp jump in beauty spending among this group, especially for products that look cute on a vanity or in a TikTok tutorial. Pastel packaging, fruit-shaped balms, and “dewy everything” have made skincare feel less like hygiene and more like a hobby.

As a beauty editor/writer for more than 20 years, I’ve seen plenty of beauty trends take off, but the tween skincare boom is one of the fastest to move from the internet into real life (and I’ve watched it happen in real time with my three girls). Kids swap product recommendations the way they once traded stickers or hair clips, and many genuinely enjoy the ritual of washing their face at night. But the kids’ excitement is often met with confusion from their parents: Which products are safe? Which are unnecessary? And how can parents keep things simple without shutting down the fun?

Here’s what dermatologists recommend for young, still-developing skin—and how to guide kids toward good habits without overcomplicating things.

At this age, skin doesn’t require much—certainly not the multi-step routines circulating on social media. Dermatologists agree that a few gentle essentials are all kids need to maintain healthy, balanced skin. These include:

· A gentle, basic cleanser: Kids don’t need anything foamy, heavily fragranced, or designed to “detoxify.” A simple, hydrating gel or lotion cleanser is enough to remove sunscreen and the day’s grime. Look for words like gentle, hydrating, or for sensitive skin. If it stings, tingles, or smells like a tropical cocktail, it may be too irritating.

· A straightforward moisturizer: Tween skin is typically healthy and well-hydrated, so moisturizers don’t need to work overtime. A lightweight lotion is usually best, since heavier creams can clog pores or feel greasy. Look for terms like fragrance-free or for sensitive skin. Skip anything with brightening agents, peptides, or anti-aging claims. Kids simply don’t need them.

· Sunscreen they’ll wear: This is the only non-negotiable in any routine. For younger or sensitive skin, dermatologists often recommend mineral-based formulas (zinc oxide or titanium dioxide), which tend to be less irritating. Sticks, gels, and tinted lotions all count. The “best” sunscreen is the one they’ll use every day.

· A targeted spot treatment—for actual pimples: Most tweens don’t need full acne systems, exfoliating pads, or multi-step acne regimens. For the occasional breakout, give them a simple spot treatment with an acne active like salicylic acid to dab on individual pimples. This helps avoid the temptation to smear strong ingredients all over their faces. Pimple patches worn overnight work well, too, and help discourage picking.

Some products look fun or trendy but are simply not meant for tween skin, and often make things worse. If a product claims to “renew,” “resurface,” “brighten,” or “age-correct,” it’s safe to skip. Additionally, avoid:

If skincare has become part of a beloved ritual, there are ways to let them enjoy it without risking irritation. These keep the excitement alive while staying well within the safe zone:

The topic of “clean” or “natural” beauty often comes up, and it’s worth addressing thoughtfully. Many parents prefer products with simpler ingredient lists or more naturally derived formulas, and that’s a valid personal choice. At the same time, it’s helpful to know that there’s no regulated or standardized definition for terms like “clean,” “natural,” or “non-toxic” in cosmetics, so much of the language on packaging is marketing rather than science. And while “natural” ingredients can sound gentler, some botanicals—like citrus oils, peppermint, lavender, tea tree oil, or certain plant extracts—can be more irritating to young, sensitive skin. Ultimately, the best approach is to choose products that are gentle, non-fragranced, and age-appropriate, whether they’re labeled clean or not.

Tween skincare doesn’t need to be elaborate or expensive. Most of the trend is fueled by aesthetics and social media, not actual skin concerns. A simple routine keeps their skin healthy now and prevents irritation later, while still letting them enjoy the fun side of beauty.

Who doesn't need a few healthy, quick fix meals for busy weeknights. Use the link below to find seven days of healthy recipe swaps. Here is Monday night's meal:

·  1 Tbsp. olive oil

·  4 chicken cutlets

·  Cherry tomatoes

·  Rinsed artichoke hearts

·  ¼ cup vinaigrette + 2 Tbsp. lemon juice

·  Cauliflower rice or quinoa

1. Cook chicken in minimal oil; finish in oven.

2. Char tomatoes with no extra oil; add artichokes + vinaigrette/lemon mixture.

3. Serve over cauliflower rice or quinoa.

Lice happens, but a few easy habits can help keep it from spreading through school and home. As we settle into the busy winter months, here’s a quick refresher to help our HF families stay ahead of it with simple, everyday prevention tips.

Raising Good Humans explores how parents can break out of reactive, emotionally driven patterns and instead respond to their children with greater calm, patience, and intention. Through mindfulness practices, practical communication tools, and real-life examples, the book helps caregivers reduce stress, strengthen connection, and raise children who feel secure, confident, and understood.

Support Our Local Community:

Harborfields Alliance for Community Outreach (HACO)

Dr. Rory J. Manning, Ed D., Superintendent of Schools

Jessica Posillico, MS, RD, CDN, Co-Chair

Donna Maio, Co-Chair

Morgan Dubas

Joanna Gras

Jaime Koumoulis

Kelly Little

Rachel Marfoglio

Ginny Porto, LCSW, CCTP

Maria Reina, Psy.D.

💚 We’d love to hear from you!

Have ideas, feedback, or resources to share?

Reach out to the Harborfields Council of PTAs Health & Wellness Committee:

📧 Thehealthytornado@gmail.com

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Facebook: HF Healthy Tornado

The information provided in this Health and Wellness Newsletter is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or health-related issue. The PTA, The School District and contributing authors, do not endorse or recommend any specific tests, products, procedures, materials, opinions, equipment, or any other information mentioned in this newsletter. Reliance on any information provided herein is solely at your risk, and should be based solely on your own investigation and verification.