Harborfields Wellness Wire Fall 2026

I feel like we just put the finishing touches on our summer edition, and already we’re turning the page toward a new school year. There’s always something a little bittersweet about saying goodbye to summer- the long days, warm nights, vacations, beach time and a little more room to slow down. At the same time, there’s something exciting about what comes next!

Soon, summer sunsets will give way to cool breezes, changing leaves, apples and pumpkins, cozy sweaters and all the familiar signs of fall. Our calendars begin to fill again, too. School mornings return, sports and activities get underway, lunches need packing, bedtimes shift, and families settle back into routines that may feel both familiar and brand new.

That transition makes this a perfect time to think about the small habits that can help all of us feel our best as we head into a busy season. In this edition of the Harborfields Wellness Wire, we’re looking at wellness from all sides of the school day- from fueling growing bodies and preparing for sports to resetting sleep habits and supporting mental health with music. We’re also taking a closer look at our school lunch program and introducing a new feature- Student Spotlight, featuring Sayla Fives- HF senior, athlete, and inspiration.

A new school year doesn’t require a complete reset or a list of perfect habits. Sometimes it’s just an opportunity to return to the routines that work, make a few small changes where they’re needed, and begin again with a little more intention.

Here’s to soaking up the last moments of summer and welcoming all the possibility of a fresh school year ahead!

In Good Health,

The Harborfields Health and Wellness Committee

Back-to-school season brings busy mornings, packed schedules, after-school activities, and the return of the daily question- what do you want for lunch today? Good nutrition during the school day doesn't have to mean elaborate meal prep or a perfectly balanced lunch every day. The goal is to give growing kids enough nourishment to support steady energy, concentration, mood, growth, and activity throughout their day.

Instead of focusing on individual "healthy" foods, try building meals around a few basic components:

Protein + Fiber-Rich Carbohydrate + Fruit or Vegetable + Healthy Fat

Not every lunch will check every box, and that's okay! Think of this as a guide rather than a rule.

Protein: Chicken, turkey, eggs, Greek yogurt, cheese, beans, hummus, tofu, edamame, nut or seed butter

Fiber-rich carbohydrates: Whole-grain bread or wraps, oats, whole-grain crackers, brown rice, quinoa, beans, fruit

Produce: Berries, apples, grapes, bananas, clementines, cucumbers, carrots, peppers, tomatoes, avocado or whatever fruits and vegetables your child actually enjoys

Healthy fats: Avocado, nuts and seeds, nut or seed butters, hummus, olive oil

Last year's favorites still work! Wraps, yogurt parfaits, pasta salad, taco bowls, leftovers and "snacky lunches" can all make easy school-day meals.

For kids who prefer to graze, try a build-your-own lunch with cheese, hummus, whole-grain crackers, fruit and vegetables. For older students, leftovers from dinner can be one of the easiest ways to pack a substantial lunch without preparing another meal.

For many students, lunch is only halfway through a very long day. Sports, clubs, rehearsals and homework can mean several more hours before dinner.

An after-school snack that combines protein and carbohydrate can provide more staying power than a snack made primarily of refined carbohydrates or added sugar.

Try:

• Apple or banana + nut/seed butter

• Greek yogurt + berries

• Cheese + whole-grain crackers

• Hummus + vegetables and pita

• Homemade muffin + yogurt

• Edamame + fruit

• Smoothie with fruit + Greek yogurt or another protein source- throw in baby spinach for some extra green power!

For student athletes, having something available before practice can be especially important after a long school day.

If your child isn't hungry first thing in the morning, don't force an elaborate breakfast. Even something small can provide useful energy.

Eggs and whole-grain toast, oatmeal with nut butter, Greek yogurt and fruit, a smoothie, or whole-grain toast with peanut butter and banana are all easy options.

And on especially rushed mornings? Keep a few nutritious grab-and-go choices available. Consistency matters more than perfection!

Send a refillable water bottle and encourage kids to drink throughout the day. Water is the best everyday hydration choice for most students. Children involved in prolonged or intense exercise may sometimes benefit from additional electrolytes, particularly in hot weather, but most kids don't need a sports drink simply to get through the school day. Sugary beverages during the school day, such as juice, can potentially cause more harm than help.

• Plan for your child-not an Instagram lunchbox- Consider appetite, preferences, age and how much time they actually have to eat.

• Let kids participate- Give them several nutritious choices and let them decide what goes into the lunchbox.

• Keep convenient foods convenient- Washed fruit, cut vegetables, cheese sticks, yogurt, hummus and portioned leftovers make busy mornings easier.

• Limit ultra-processed foods when you can- Not because every packaged food is "bad," but because relying heavily on foods high in added sugars, sodium and refined carbohydrates can crowd out more nutrient-dense choices.

• Look at the whole week- One imperfect breakfast, an untouched vegetable or a pizza lunch doesn't define a child's diet. Healthy eating is the pattern we build over time.

Back-to-school nutrition doesn't need to become one more thing for families to perfect. Feed kids regularly, include a variety of nourishing foods, keep water available, and make choices that are realistic for your family.

Those simple habits can go a long way toward helping kids arrive at school and come home ready for everything their day holds.

The start of fall sports is exciting, but it can also be a big transition for kids. In our community, many children are already participating in organized sports by the time they reach elementary school, whether it’s soccer, football, baseball, lacrosse, field hockey, or another activity.

After a summer filled with vacations, camps, swimming, free play, and perhaps less structured activity, jumping back into practices, games, and weekend tournaments can be a lot for a growing body.

Whether your child is a first-time athlete or a seasoned competitor, a little preparation can go a long way toward helping them feel strong, confident, and ready for the demands of the fall season.

Even our youngest athletes can benefit from some preparation before fall sports begin. At this age, however, fitness should still be about movement, coordination, and fun rather than formal training.

If your child plays soccer, baseball, or another organized sport, encourage plenty of activities that complement what they do at practice. Running, jumping, climbing, balancing, throwing, catching, kicking, and changing direction all help develop the basic movement skills that support athletic development.

Try this: Before the season gets busy, incorporate short bursts of movement into everyday play. Play tag, race across the yard, practice throwing and catching, kick a ball back and forth, or create a simple obstacle course with jumping, balancing, crawling, and running.

The goal isn’t to recreate practice at home. It’s simply to help kids move in lots of different ways and develop confidence in their bodies.

And most importantly, keep it fun. At this age, developing a love of movement is just as valuable as developing athletic skills.

By elementary school, many kids are participating in organized sports with regular practices and games. As the demands of those sports increase, so does the importance of building a strong physical foundation.

Young athletes can benefit from developing strength, coordination, balance, agility, and body awareness before and during their sports season.

This doesn’t mean they need a complicated workout program. Bodyweight movements such as squats, lunges, push-ups, planks, and controlled jumping can help prepare their bodies for running, cutting, jumping, throwing, and other movements they may encounter on the field or court.

Try this: A few times a week, spend 10–15 minutes on simple movements such as squats, lunges, push-ups, planks, jumping, and balance exercises. Focus on control and proper technique rather than speed or the number of repetitions.

If your child plays multiple sports throughout the year, remember that more sports doesn’t always mean more training is better. Free play, rest, and recovery are important parts of athletic development, too.

Middle school athletes are often experiencing rapid growth while also taking on more practices, games, and competitive opportunities. This makes strength, mobility, recovery, and proper movement especially important.

Young athletes can benefit from age-appropriate strength training that focuses on technique and control. Exercises using body weight, resistance bands, or light weights can help build strength and stability when performed correctly.

This can be particularly helpful for sports that require repeated sprinting, jumping, cutting, throwing, or contact.

At the same time, avoid the temptation to go from a relatively relaxed summer straight into a full fall sports schedule. If your child has been less active, they shouldn’t feel like they need to immediately match the workload of an athlete who has been training consistently all summer.

Try this: Start with two or three short strength sessions per week, focusing on fundamental movement patterns such as squats, lunges, hinges, pushing, pulling, core work, and balance.

Mobility and recovery should also become part of the routine. Encourage proper nutrition, stretching, hydration, adequate sleep, and rest days, particularly as practices and games begin to stack up.

High school athletes may be facing significantly higher demands: preseason practices, tryouts, strength sessions, games, and potentially multiple competitions in a week.

Preparing for the season means looking at the whole picture, not just sport-specific practice.

Strength training can help athletes build power and resilience, while mobility and proper recovery help them handle increasing demands. Athletes should also pay attention to nutrition and hydration. Consistently fueling the body throughout the day can make a significant difference in energy, performance, and recovery.

Try this: Build a consistent weekly routine that includes sport-specific practice, strength training, mobility, recovery, hydration, and adequate sleep.

One of the biggest mistakes families can make at the beginning of a sports season is trying to go from zero to full speed overnight. Even if your child has been active all summer, the movements and intensity of their specific sport may be different from what they’ve been doing. A child who spent the summer swimming and riding bikes, for example, may still need time to adjust to repeated sprinting and cutting on a soccer field.

Start where your child is and gradually increase activity as the season approaches. The body needs time to adapt to new demands. And remember: being a good athlete isn’t just about doing more. Training smarter, recovering properly, and listening to your body are all part of becoming a stronger athlete.

And don’t underestimate the basics:

Fall sports are a wonderful opportunity for kids to be active, build confidence, learn teamwork, and have fun. Whether your child is stepping onto a field for the first time or heading into another competitive season, preparation doesn’t have to be complicated.

As summer winds down, many families begin preparing for the return to school. New backpacks are packed, classrooms are being decorated, and calendars quickly fill with sports, music lessons, clubs, and after-school activities. While these changes can bring excitement, they can also create anxiety for children. One surprisingly powerful way to help children embrace the transition is through music.

Music does much more than entertain us. It has a unique ability to shape our emotions, boost motivation, and help us look forward to what's ahead. In fact, neuroscientists have found that listening to music we enjoy activates the brain's reward system, releasing dopamine (a neurotransmitter associated with pleasure), motivation, and anticipation.[1] Interestingly, dopamine often begins to rise before the most exciting part of a favorite song arrives. Our brains naturally learn to anticipate something positive. That same anticipation can help children become excited about returning to school.

Imagine playing an upbeat playlist while shopping for school supplies, organizing a new backpack, or driving to a school orientation. Before long, those songs become associated with fresh beginnings, new friendships, and opportunities to learn. Instead of focusing on worries, children begin connecting the music with positive expectations.

Schools have long used music to create memorable experiences. Pep rallies, school musicals, marching bands, graduation ceremonies, and even cheerful songs in elementary classrooms help students associate school with joy, belonging, and celebration.

Parents can build on this idea at home by creating a "Back-to-School Playlist." Invite your child to choose songs that make them feel energized, confident, and happy. Play the playlist while getting ready in the morning, preparing lunches, or driving to school. These simple routines can transform everyday tasks into moments of excitement.

Music can also ease common back-to-school jitters. A familiar favorite song can lower stress, provide comfort during uncertain moments, and remind children that they have successfully navigated new school years before. Just as athletes use music to prepare for competition, students can use music to prepare mentally for learning.

Teachers may find that music is equally valuable in the classroom. Welcoming students with upbeat music as they enter each morning can help establish a positive atmosphere, reduce anxiety, and create a sense of community from the very first day.

The benefits extend beyond the classroom. Music encourages movement, improves mood, strengthens memory, and fosters social connection. Singing together, dancing, or simply listening to favorite songs can help families celebrate milestones and create traditions that children remember long after the school year ends.

The right song has the remarkable ability to turn nervous butterflies into excited anticipation. It reminds children that every new school year is more than a return to homework and schedules; it's the beginning of new friendships, new discoveries, new accomplishments, and countless opportunities waiting just around the corner.

Press “Play” and enjoy not just the moment, but also the lasting effects of the music after the song is ends.

[1] Key study: Salimpoor, Benovoy, Larcher, Dagher & Zatorre (2011), Nature Neuroscience, “Anatomically distinct dopamine release during anticipation and experience of peak emotion to music.”

The start of a new school year is a reset for the whole family. After a summer of later nights, vacations, changing schedules, and relaxed routines, September brings earlier mornings, school, work, sports and activities, homework and busy evenings.

As we prepare backpacks and calendars for the year ahead, there is another important part of our family’s health that deserves attention: sleep.

Quality sleep is one of the foundations of physical, mental and emotional well-being – for children and adults alike. The transition back to school is a perfect opportunity for the

whole family to reestablish healthy sleep habits.

Sleep is not simply “downtime”. While children sleep, their brains and bodies are performing important functions that support growth, learning, recovery and overall health.

Getting enough quality sleep can help support:

Learning, Memory and Concentration: Sleep helps children process and retain what they learn throughout the day.

Mood and Emotional Regulation: Being well rested can make it easier to manage frustration, emotions and everyday challenges.

Physical Growth and Recovery: Sleep provides important time for the growing body to repair and recover.

Immune Health: Consistent, quality sleep supports healthy immune systems.

Energy and Physical Performance: Rest helps children arrive at school ready to learn, participate…and play!

Healthy Behavior and Decision-Making: Impulse control, attention span and the ability to cope with stress can all be improved by good sleep habits.

It is recommended that children ages 6-12 regularly get 9-12 hours of sleep per night; ages 13-18 need about 8-10 hours per night.

For school aged children, instead of focusing on one perfect bedtime, work backwards from the time your child needs to wake up and aim for a schedule that allows enough sleep consistently.

While we are often diligent about our children’s bedtime, adults are notorious for putting their own sleep at the bottom of the list. But sleep isn’t a luxury or just something that

helps us feel less tires– it is an essential part of adult health, well-being and longevity.

For most adults, the recommended amount is at least 7 hours of sleep per night, although individual needs vary.

Sleep also affects how we show up for the people around us. When parents are rested, it can be easier to have patience, manage a busy schedule, make healthy choices and handle the inevitable stress that comes with family life. Prioritizing sleep isn’t selfish – it’s part of our maintenance; and like any well-functioning machine, maintenance is key.

If your household has drifted into later summer bedtimes and wake-up times, don’t expect everyone’s internal clock to change overnight.

Instead, begin shifting the family’s schedule gradually during the week or two before school starts. Try moving bedtime and wake-up time earlier by about 15-30 minutes every few days until you reach the schedule you’ll need for school and work. This may also mean moving dinner and your wind-down routine a little too.

Don’t focus only on bedtime. A consistent morning wake time is one of the most effective ways to help reset the body’s internal clock.

This applies to adults too! Sleeping very late on weekends and then waking early during the week can make Monday morning feel like changing time zones.

For children, a bedtime routine might look like: wash up and brush teeth, put on pajamas, read, lights out. For adults it may be: put work away, dim the lights, shower,read or relax, bed.

Whenever possible, make the last 30-60 minutes before bed calmer and less stimulating. Consider putting away electronic devices, and replace scrolling with stretching, conversation, meditation or another relaxing activity.

Keep bedrooms cool, dark, quiet and comfortable. Did you know that room temperatures of 60 degrees to 66 degrees Fahrenheit are ideal for quality sleep and mind-body recovery?

Good sleep doesn’t begin at bedtime.Morning light is one of the strongest signals for regulating our body’s internal sleep/wake clock.

Opening the shades,stepping outside in the morning,moving your body, and keeping a relatively consistent wake-up time can all help the body know when it’s time to be awake…and later, when it’s time to sleep. Listen to your body!

Regular physical activity during the day can also support bettersleep for both children and adults.

As the school year begins, consider choosing a few habits everyone in the household can work on together. Examples include:

We don’t need perfect sleep schedules or perfect bedtime routines. Small, consistent changes can make a meaningful difference.

Earlier nights.Consistent mornings. Morning sunlight. Less late-night scrolling. More time to wind down. And permission - for children and adults - to recognize that sleep is productive too.

Here’s to starting the school year rested, recharged and ready, for the whole family.

Physical preparation is only one side of racing. Sayla has developed several strategies that help her manage nerves and feel mentally ready before a big meet.

The way Sayla uses visualization was one of my favorite parts of our conversation. Her mom, who also ran in college, taught her not to picture only the perfect race. Sayla now visualizes challenges that could happen, such as tripping or missing a split, and imagines herself recovering and continuing.

It is a simple strategy with a great message: preparation doesn't mean expecting everything to go perfectly. It can also mean trusting yourself to handle the moments when it doesn't.

Running is a big part of Sayla's life, although she has learned that it doesn't have to define every part of who she is.

A disappointing race can still be difficult. Sayla shared that a performance she isn't happy with can sometimes stay with her for several days. One of the mental skills she continues to work on is reminding herself that running is just one part of her life- it isn’t her identity.

Spending time with her family is one of her favorite ways to step away from the pressure. Family dinners, boating and beach days during the summer, time with her brother and conversations with her mom all give her a chance to decompress.

She also finds that staying organized makes a surprisingly big difference in her stress level. Keeping her backpack organized, using her phone calendar and knowing what is coming up during the week help prevent the little things from becoming additional sources of stress.

Sunday is her designated reset day. Sayla runs six days a week and takes Sunday completely off from running. She uses the day to give her body a break, organize herself for the week ahead and reset mentally.

Sayla's perspective on running has changed since she first joined cross-country. She originally started running in seventh grade as a way to get in shape for lacrosse. Somewhere along the way, she realized running was the sport she truly loved.

As a freshman, Sayla remembers being much more focused on working hard and improving. Over the years, she has learned that enjoying the experience and connecting with her teammates are important parts of being a successful athlete, too.

Today, some of her closest friends are girls she runs with. Practice has become a place where she can work hard and spend time with people she genuinely enjoys. She believes having more fun with the sport has decreased her stress and actually helped her become a stronger athlete.

That is also the advice she would give younger athletes: take your goals seriously without taking all the fun out of the experience.

Running certainly keeps Sayla busy, but it is only one piece of her Harborfields life. She is also entering senior year as a vice president of both Ahtletes Helping Athletes (AHA) and National Honor Society (NHS), participates in marching band and has volunteered with Special Olympics. She is currently navigating the college recruiting process and hopes to continue running at the collegiate level.

As Sayla heads into her senior year, I think her approach offers a wonderful reminder for students of all ages. Taking care of yourself isn't one single habit. It is getting enough sleep, eating enough to fuel what you ask your body to do, finding ways to manage stress, leaning on the people who support you, making time for recovery and remembering to enjoy the things you work so hard at.

That sounds like a pretty great way to start our first Student Wellness Spotlight!

For many parents, the words school lunch still bring to mind the cafeteria meals they remember from years ago. But today's Harborfields lunch program may look a little different, and be better than you think.

In a recent conversation between the Health & Wellness Committee and the Harborfields Food Services Department, we had the opportunity to learn more about what goes into feeding students across the district. We talked about everything from ingredients and nutrition standards to student preferences, fresh produce, menu variety and the small changes being made to encourage more students to eat and enjoy the food available at school.

One thing became clear: there's a lot happening behind the lunch line that families may not know about.

If you look at the monthly school lunch menu and your child doesn't like the featured entrée, don't assume that means there's nothing for them to eat. One of the biggest takeaways from our conversation was just how many choices may be available beyond the meal listed on the calendar.

Depending on the school, students may also find fresh salads, sandwiches, yogurt parfaits, grab-and-go items, additional hot choices, fresh fruits and vegetables, and options for certain special dietary needs. As students get older, the variety expands, giving middle and high school students greater flexibility and independence.

Another encouraging part of our conversation was learning how much student feedback can influence the program. Food Service has made a point of talking directly with students about what they like, what they're actually eating and what they would like to see offered.

That feedback matters. If students aren't eating something, there's little benefit to continuing to serve it simply because it looks good on a menu. When student suggestions can work within nutrition requirements, purchasing limitations, and the district's budget, they can help shape future offerings.

There's also more thought behind individual products than families might realize. Food Services participates in product tastings, compares different brands and works through a purchasing cooperative that combines the buying power of multiple school districts. This can allow the district to purchase higher-quality products while staying within budget.

Some examples discussed included bakery-supplied breads and muffins, premium deli meats, whole-grain chicken products made with white-meat chicken, and fresh produce offered throughout the schools. Even seemingly small details, such as offering sliced apples to younger children who may have difficulty biting into a whole apple (while managing wiggling and missing teeth) are considered.

We were especially happy to hear that fruits and vegetables aren't simply being placed on trays- they're being eaten!

Students are choosing fresh fruit, salads and vegetables and adding lettuce, tomatoes, cucumbers and other produce to sandwiches and entrées. Fresh offerings can include apples, oranges, strawberries, watermelon, cucumbers, tossed salads and other rotating options.

Of course, not every child is suddenly choosing a salad for lunch. But the picture from inside our cafeterias may be quite different from the stereotype of school lunch many of us still carry.

School meals also aren't a nutritional free-for-all. Foods and snacks sold through the school program must meet federal and New York State requirements governing things such as portion size, sodium, sugar and whole grains. Those requirements create some limitations, but Food Services still has room to choose among products and brands and find options students are more likely to enjoy.

With school meals now available to all students at no cost, there's another benefit beyond saving families money: students can try something without the same financial barrier.

Food Services reported significant increases in participation after Universal Meals began, including a major increase in breakfast participation. Even students who bring lunch from home can use school food to supplement what they've packed when they need something more- this is particularly helpful for older students with long school days, activities and athletics.

Perhaps the biggest takeaway from our conversation wasn't that school lunch is perfect. It's that many of us may be judging today's school lunch program based on an outdated picture of what school food looks like.

There is always room to keep improving- more variety, more options for different dietary preferences, continued attention to nutrition and, importantly, continued input from students and families. But there is also a lot already happening in our cafeterias that families may not know about.

And maybe that's an opportunity. Trying something from the school lunch line doesn't have to mean choosing school lunch every day. It can simply be another way for students to explore new foods, discover something they didn't expect to like, or branch out from the same familiar choices. Whether it's adding a new fruit or vegetable, trying a different entrée, or discovering an option they hadn't noticed before, a little curiosity can go a long way toward building a more adventurous eater.

So rather than automatically assuming "I won't like school lunch," encourage your child to take a look, ask about the other choices, and maybe try something new.

They just might find it's better than they think.

This salad is my go to for Fall flavors with powerful nourishment- full of protein, fiber, leafy greens, and other antioxidant rich delights! In addition to the variations below, I make this with different greens, pears instead of apples, many types of winter squash, and all sorts of vinaigrettes. Enjoy this with all the other warming flavors of Fall!

In Good Health,

Jessica Posillico

A new school year often inspires us to reset our routines, but lasting change doesn't have to mean making big resolutions. In Atomic Habits, James Clear explores how small, consistent choices can add up to meaningful change over time.

His practical approach to building good habits and making unwanted ones less automatic can apply to almost every part of family life from sleep and screen time to exercise, nutrition, schoolwork and organization. Rather than trying to overhaul everything at once, Atomic Habits is a great reminder that sometimes the smallest changes are the ones that stick.

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

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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.