HF Wellness Wire Summer 2026 Edition

Dear Harborfields Community,

As another successful school year comes to a close and summer begins, it is important that we take time to thank the members of the Harborfields PTA Health and Wellness Committee for their continued dedication to promoting the health and well-being of our students, staff, and families.

Summer provides a wonderful opportunity to rest, recharge, and spend quality time with family and friends. It is also an important time to focus on the habits that contribute to our overall wellness, including physical activity, healthy nutrition, mental well-being, and meaningful connections with others. The articles and resources included in this edition of the Harborfields Wellness Wire are designed to support our families in making the most of the summer months while maintaining a healthy and balanced lifestyle.

At Harborfields, we recognize that student success is closely connected to wellness. When students feel healthy, supported, and connected, they are better able to learn, grow, and reach their full potential. This commitment to wellness extends beyond the classroom and remains an important part of our work as a school community.

I encourage you to take a few moments to explore the valuable information shared in this newsletter and to find opportunities throughout the summer to prioritize your family's health and well-being.

On behalf of the Harborfields Central School District, I wish you and your family a safe, healthy, and enjoyable summer. We look forward to welcoming our students back in September for another outstanding school year.

Sincerely,

Rory J. Manning, Ed.D.

Superintendent of Schools

Harborfields Central School District

Traveling during the summer is one of the best ways to relax, make memories, and explore new places. However, changes in routine, long travel days, unhealthy food choices, and lack of sleep can quickly leave people feeling run down instead of refreshed. Staying healthy while traveling does not mean you need to follow a strict routine or avoid enjoying yourself. Instead, it is about making small choices that help your body and mind feel their best throughout your trip.

One of the most important ways to stay healthy while traveling is to stay hydrated. Hot summer temperatures, sun exposure, and long flights or car rides can easily lead to dehydration. Drinking enough water helps maintain energy levels, improves digestion, and prevents headaches and fatigue. Bringing a reusable water bottle while traveling is a simple habit that can make a big difference. It is also helpful to limit sugary drinks and alcohol, which can increase dehydration, especially in the heat.

Getting enough movement during travel is another key part of wellness. Many people spend hours sitting in airplanes, cars, or hotels during vacations. Even light activity can help improve circulation, reduce stiffness, and boost mood. Walking through a new town, swimming, stretching in the morning, or taking a quick workout class are easy ways to stay active while still enjoying vacation. Exercise during travel does not need to be intense. The goal is simply to keep the body moving and energized.

Healthy eating also plays an important role in feeling good while away from home. Summer vacations often include indulgent meals and treats, and there is nothing wrong with enjoying them. However, balance is important. Choosing meals with fresh fruits, vegetables, lean proteins, and healthy snacks can help maintain energy and prevent sluggishness. Packing snacks such as nuts, protein bars, or fruit for travel days can also prevent unhealthy last-minute food choices.

Sleep is another area people often overlook while traveling. Changes in time zones, busy schedules, and late nights can negatively affect sleep quality. Lack of sleep can weaken the immune system, increase stress, and make it harder to enjoy the trip. Creating a relaxing nighttime routine, limiting screen time before bed, and staying consistent with sleep whenever possible can help travelers feel more rested and refreshed.

Mental wellness is just as important as physical health during travel. Vacations are meant to be enjoyable, but overscheduling activities and constantly being on the go can create stress and exhaustion. Taking time to slow down, breathe deeply, spend time outdoors, and fully enjoy the present moment can improve overall well-being. Sometimes the healthiest part of a vacation is simply allowing yourself time to relax.

Overall, staying healthy while traveling this summer is about balance, preparation, and listening to your body. By staying hydrated, moving regularly, eating nourishing foods, prioritizing sleep, and taking care of mental health, travelers can feel energized and truly enjoy their experiences. Healthy habits do not have to disappear on vacation. In fact, they can make summer travel even more enjoyable and memorable.

Hydration is always essential, but it becomes even more important as temperatures rise and the family schedule fills with camps, sports, vacations, and long days outdoors. While most of us know we should drink more water, hydration impacts much more than just thirst. It plays a vital role in energy levels, concentration, mood, digestion, physical performance, and even sleep quality.

Even mild dehydration can leave us feeling tired, foggy, irritable, or sluggish. During the summer months, increased heat and activity make it harder to keep up with our daily fluid needs, especially for children and teens who are often too busy having fun to stop and drink water.

Hydration needs vary based on age, body size, activity level, and weather conditions, but a good general guideline is:

Rather than focusing solely on a specific number, pay attention to your body's signals. Pale yellow urine, steady energy levels, and feeling alert throughout the day are often signs of good hydration.

Simple ways to stay hydrated include:

Electrolytes are minerals such as sodium, potassium, magnesium, and calcium that help regulate fluid balance, muscle function, and nerve signaling. While water is sufficient for most daily hydration needs, electrolytes can be beneficial during prolonged exercise, heavy sweating, illness, travel, or spending extended time outdoors in the heat.

Many traditional sports drinks contain large amounts of added sugar, artificial colors, and unnecessary ingredients. Fortunately, there are several cleaner options available.

Some popular choices include:

You've probably seen social media influencers recommending sea salt water first thing in the morning. While some of these claims are exaggerated, there is some science behind the practice.

Sodium is one of the primary electrolytes that helps the body retain fluids and maintain hydration. For individuals who exercise regularly, sweat heavily, or spend significant time outdoors, adding a small pinch of quality sea salt to water may help support hydration. However, more is not always better, and most people should avoid excessive sodium intake.

The key takeaway: a small pinch can be helpful in certain situations, but it is not necessary for everyone.

Many people focus on drinking more water while overlooking another important factor: caffeine.

While caffeine can certainly be part of a healthy lifestyle, it is easy to consume more than we realize. Coffee drinks, energy drinks, pre-workout supplements, sodas, teas, matcha beverages, and even some sparkling drinks can all contribute to daily caffeine intake.

Approximate caffeine amounts:

Excess caffeine can contribute to anxiety, jitters, headaches, sleep disturbances, dehydration, and sometimes serious urgent heart problems. This is especially important for teens, who may be more sensitive to caffeine's effects. 

It’s helpful to think of caffeine like a medication- there is a safe dose that should not be exceeded to prevent overdose. A simple exercise is to add up the caffeine content of everything you consume in a day. Many people are surprised by the total. Adults should consume no more than 300-400 mg per day, teens no more than 200 mg per day, and younger children are best avoiding or limiting caffeine to under 50 mg per day.

Summer often means more trips to Starbucks, Dunkin', and local coffee shops. While many specialty beverages can contain significant amounts of added sugar and calories, small modifications can make a big difference.

Try these simple swaps:

Some lighter options include:

Perfection is not the goal. Enjoying your favorite coffeehouse drink can absolutely fit into a healthy lifestyle. Often, a few simple adjustments are all it takes to reduce excess sugar and excess fat and calories while still enjoying the flavors you love. 

Healthy hydration doesn't have to be complicated. By prioritizing water, using electrolytes strategically, being mindful of caffeine intake, and making thoughtful beverage choices, you can support energy, focus, performance, and overall wellness all summer long.

This summer, challenge yourself and your family to make hydration a daily habit. Your body and your brain will thank you.

With summer concert season just around the corner, it’s exciting to look forward to the unforgettable performances and energy we enjoy from so many of our favorite artists. But music is far more than entertainment; it is a powerful force that can positively influence our mental, emotional, and even physical well-being. Across cultures and throughout history, people have used music to celebrate, heal, connect, and cope. Modern research is now catching up to what many have always felt intuitively: music can be genuinely good for your health.

One of the most immediate effects of music is on mood. Listening to music you enjoy can trigger the release of dopamine, a chemical in the brain associated with pleasure and reward. That’s why a favorite song can lift your spirits almost instantly or help you process complex emotions. Whether it’s calming melodies or energetic beats, music gives you a safe outlet to feel and regulate emotions rather than suppress them.

Music also plays a significant role in reducing stress. Slow, soothing music can lower cortisol levels, the hormone linked to stress, while also decreasing heart rate and blood pressure. This is why music is often used in relaxation practices like meditation, yoga, and even in medical settings before or after procedures.  It creates a buffer against the constant stimulation and tension of daily life.

Beyond mental health, music can support physical health in surprising ways. For example, it can enhance exercise performance by increasing endurance and motivation. Rhythmic music helps people maintain pace and distracts from fatigue, making workouts feel less strenuous. In rehabilitation settings, music is even used to help patients regain movement and coordination, particularly after injuries or neurological conditions.

Memory and cognitive function also benefit from music. Certain songs can act as powerful memory triggers, bringing back vivid details from the past. This is especially valuable in individuals with memory-related conditions, where familiar music can improve recall and emotional connection. Learning music or playing an instrument further strengthens brain function by engaging multiple areas of the brain at once.

Socially, music fosters connection. Concerts, shared playlists, and even casual conversations about favorite songs create bonds between people. Singing or playing music in groups enhances feelings of belonging and reduces loneliness, both of which are essential for long-term health.

In a world where many health solutions are complex or costly, music stands out as something accessible and deeply human.  It doesn’t require training, equipment, or a prescription, just attention and openness.

Whether you’re looking to relax, focus, heal, or connect, music offers a simple yet powerful way to support your overall well-being.

RF: Sure. I’m responsible for health, physical education, athletics, and medical services throughout all four buildings in the district - including the curriculum, programs, and overall scope and sequence of what we do.

There are so many ways we support student wellness. In PE, our goal is to promote lifelong physical fitness and help students become physically literate, giving them the confidence, skills, and understanding to stay active within their communities long after they leave Harborfields. Because of that, we focus heavily on lifelong and sustainable activities. Some of the things you’ll start to see activities, such as golf, walking, archery, tennis, pickleball, weight training, yoga, and even disc golf.

In our health classes, the curriculum is skill-based. We focus on things like self-management, communication, stress management, decision-making, planning, goal setting, and social skills - skills students truly need in everyday life. I always encourage families to look at the curriculum maps and scope and sequence posted on the district website because you can really see the depth of what’s being taught.

Athletically, our goal is to create as many opportunities as possible for students to be part of a team and feel connected. It’s not always easy with participation numbers, but we do our best to maximize opportunities for students. You’ve seen that through district support of adding second middle school teams and expanding programs like unified sports, fencing, girls wrestling, girls flag football, and JV golf.

The district has been incredibly supportive of our department and our overall mission of promoting health, wellness, and meaningful opportunities for students.

RF: PE today looks very different from what many adults remember growing up. Most people think back to traditional sports or dodgeball, but that’s really not what physical education is anymore.

At the younger ages, we focus on movement skills, body awareness, cooperative games, conflict resolution, mindfulness, and stress management. I recently observed a lesson at Washington Drive where students used a sponge as an analogy for stress. Throughout the day, different stressors “fill the sponge,” and students practiced breathing techniques to “wring the sponge out.” Our teachers do a phenomenal job making these concepts age-appropriate and meaningful for young students.

As students get older, we continue building on those same skills in greater depth. One of the things I’m most proud of are the wellness-focused electives we offer at the high school.

Our yoga course goes far beyond stretching and poses. Students learn stress management and social-emotional wellness techniques, and on Fridays they participate in “Sharing Fridays,” where they openly discuss stressors, experiences, and meaningful quotes. It creates an environment where students realize they’re not alone in what they’re feeling.

I also believe our Personal Fitness and Wellness course is one of the most beneficial classes we offer. Students learn the five components of fitness, create individualized workout plans, set short- and long-term goals, and learn how to safely use equipment in our wellness center. A lot of students want to start going to the gym but don’t know where to begin, which can feel intimidating or overwhelming. This course helps meet students where they are - whether they want to improve athletic performance, build confidence, improve cardio, or simply learn healthy habits they can continue for life.

We’re fortunate to have an incredible wellness center with treadmills, free weights, TRX systems, kettlebells, plyo boxes, and more. Students not only learn how to use the equipment safely, but also how to design workouts based on their personal goals.

We also introduced Athletic Training and Sports Medicine this year, which has been very popular. Students interested in nursing, physical therapy, sports medicine, nutrition, EMT work, or exercise science learn injury prevention, rehabilitation basics, first aid, CPR, and AED use - and can even become CPR certified through the course.

RF: One thing many people may not realize is that we teach hands-only CPR in our health classes. Students learn the signs and symptoms of cardiac arrest and how to respond in an emergency by performing chest compressions while someone else calls 911 or retrieves an AED.

We’ve expanded those conversations beyond the high school as well. Middle school students now learn hands-only CPR, and elementary students are introduced to heart health and cardiac awareness in age-appropriate ways.

Another initiative I’m very proud of is our athletic emergency action plan drills. Before each season, our coaches and teams participate in realistic emergency response drills where everyone has an assigned role. One student may retrieve the AED, another calls 911, another directs emergency responders, while others clear the area and notify staff.

After the Damar Hamlin incident, we realized how important preparation truly is. Not long after implementing these drills, we experienced a real cardiac emergency during a summer booster camp. Our students and coaches responded exactly as they had practiced, and thankfully the student survived and is doing very well today. Seeing how closely the real event mirrored our drills reinforced how critical preparation can be.

We've also put a major focus on vaping prevention education. At TJL, students learn about the dangers of vaping and create public service announcements that are displayed throughout the school and community. But what makes the program especially meaningful is the involvement of our high school students.

Through Athletes Helping Athletes and the Town of Huntington's Vape Out initiative, Harborfields students receive leadership training and then work directly with younger students to discuss the dangers of vaping and address many of the misconceptions surrounding it. They help younger students understand that vaping isn't harmless and that many of the products are highly addictive.

It's really become a district-wide effort, with students educating students. The younger students see older role models delivering the message, while the high school students develop leadership skills and become advocates for healthier choices in our community.

RF: Students today are under an incredible amount of pressure academically, socially, and athletically, and so much of it now plays out publicly through social media.

One of the biggest things I encourage is disconnecting from technology. Social media often creates unhealthy comparisons, and students rarely give themselves a chance to mentally rest and recover. One of the most positive changes we’ve seen with the district’s distracted learning policy is students reconnecting socially - playing games together, talking more, and interacting face-to-face again.

I also stress the importance of sleep and recovery. Many students are on their phones right before bed, which makes it difficult for their minds to fully shut down. Creating healthier nighttime routines can make a huge difference.

Nutrition is another major piece. Students need proper fuel and energy to manage the demands they place on themselves throughout the day. Eating healthy and eating consistently really matters.

Most importantly, I encourage students to talk about how they’re feeling. So many students think they’re alone in what they’re experiencing, but once they begin opening up, they often realize others feel the exact same way.

Our coaches and teams have done an incredible job creating supportive cultures around this. Some teams participate in vision boards, positive talking circles, and team bonding activities where teammates share encouraging things about one another. At the middle school level especially, we’ve seen how much these activities help students feel more connected, supported, and confident.

One of my favorite examples is when students write positive postcards to one another at the end of a season - messages about why they appreciated each other as teammates. Those are things students can keep and revisit whenever they need encouragement.

RF: I always joke that I’m a “do as I say, not as I do” person because balance is something I’m still working on myself.

One thing that helps me tremendously is staying organized and planning ahead. When I feel prepared, I’m more focused, more relaxed, and better able to handle the unexpected situations that always come up in this role.

Breathing techniques also help me reset when I’m feeling overwhelmed. Even before public speaking, I’ll use breathing exercises to calm myself and refocus.

Another important thing for me is getting out from behind the desk. Visiting schools, PE classes, and athletic events helps remind me why we do this work. Seeing students engaged, learning, competing, and enjoying themselves gives me energy and perspective.

I also try to be more mindful about eating throughout the day, avoiding late-night meals, and making healthier choices despite the long hours.

Most importantly, I’ve learned how important it is to disconnect when I’m home. This job can feel nonstop, so I try to mute notifications when possible and be more intentional about being present with my family. That’s something I continue to work on every day.

JP: Thank you for sharing about these important aspects of wellness in our schools.

RF: It's my pleasure.

This summer, turn history into an adventure! In honor of the 250th anniversary of the signing of the Declaration of Independence, Harborfields students received a Long Island Semi-Quincentennial Historical Passport filled with opportunities to discover the people, places, and stories that shaped our community.

To help families get started, we've created this Huntington History Adventure Map featuring local historical sites right here in our own backyard. Whether you visit one location or challenge yourself to explore them all, these destinations offer a fun and meaningful way to stay active, spend time together, and connect with the rich history of Huntington and Long Island.

Pack a water bottle, grab your passport, and set out on a summer of exploration. Every stop is a chance to learn something new, make memories, and see our community through a different lens. Students who visit all 15 Town of Huntington historical sites and get their passport stamped this summer will receive a special proclamation from the Town and be recognized at a Harborfields Board of Education meeting. Completed passports must be submitted to the student's principal by Friday, September 25, 2026.

Healthy bodies, curious minds, and local adventures- what better way to spend a summer day?

If you have a fourth grader, did you know they can get a pass to explore national parks, waterways, and lands for free? Check out this website for more information:

I have been making variations of this recipe for over a decade from changing the type of tomato, to using bone broth for added protein and flavor, to additional fresh and dried herbs, to swapping arugula for another green. One thing remains constant- it's a quick summer go- to that my whole family enjoys!

In Good Health,

Jessica Posillico

Harborfields is proud to host an important educational program brought to us by Town of Huntington Councilwoman, Theresa Mari. The keynote presenter for this program will be Dr. Stephen Dewey, who is a researcher and renowned lecturer on the science of addiction. He will be speaking about how addiction impacts the adolescent brain and will discuss topics including social media, gambling, and social media addiction. We hope to see you at this event on June 11, 2026, from 6:30 - 8:30 p.m. in the auditorium at Harborfields High School. 

Dopamine Kids by Michaeleen Doucleff, PhD takes a fascinating look at how screens, digital entertainment, and ultra-processed foods may be affecting children's developing brains. Drawing on neuroscience and real-world examples, Michaeleen Doucleff explores how today's highly stimulating environment can influence attention, mood, motivation, and overall well-being.

The book's message is bold, and that's part of what makes it worth reading. While some families may embrace all of the author's recommendations, others may find value in simply adopting the ideas that resonate most with their family's needs and lifestyle.

Our takeaway: You don't have to agree with every suggestion to benefit from the conversation. Dopamine Kids offers thoughtful insights that can help families reflect on their habits and make small, meaningful changes that support healthier, more balanced lives.

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

Kelly Little

Rachel Marfoglio

Ginny Porto, LCSW, CCTP

Maria Reina, Psy.D.

💚 We would love to hear from you!

Have ideas, feedback, or resources to share- or perhaps you want to contribute or work with our committee in some capacity?

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

📧 Thehealthytornado@gmail.com

For your weekly dose of health and wellness tidbits, follow us on:

Instagram: @HFHealthyTornado

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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.