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TBR Staff

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TBR News Media covers everything happening on the North Shore of Suffolk County from Cold Spring Harbor to Wading River.

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Port Jefferson Harbor. Photo by Beth Heller Mason

By George Hoffman

This Election Day, voters face an important ballot question: Proposition 2, the Clean Water referendum. If passed, this measure will fund crucial efforts to protect our drinking water and our bays and harbors from harmful nitrogen pollution. Much of this excess nitrogen comes from outdated cesspool systems in homes throughout Suffolk County.

Flax Pond

Nitrogen pollution is the primary cause of water degradation in our streams and coastal waters, and it also threatens our deep aquifers. Fortunately, there are affordable solutions available to reduce nitrogen pollution, which will allow us to begin restoring local water quality to healthier levels.

As one of the founders of the Setauket Harbor Task Force and someone who has monitored water conditions in Port Jefferson and Setauket harbors for nearly a decade, I’ve witnessed firsthand how nitrogen disrupts the delicate ecological balance in these fragile environments. Nitrogen acts like a steroid in marine systems, fueling excessive seaweed growth and harmful algal blooms. These blooms can lead to fish kills and unsightly seaweed buildup along the shoreline, impacting the quality of our recreational waters. With climate change heating our local waters, we are at greater risk of more frequent algal blooms, which will only exacerbate the problems we are already facing.

Proposition 2 offers a solution: for just 1/8th of a penny in sales tax, we can create a reliable funding source to help homeowners replace their outdated cesspools with modern low-nitrogen systems. This change will significantly reduce nitrogen levels, leading to cleaner water in our harbors and bays.

This Election Day, remember to flip your ballot and vote “Yes” on Prop 2 for clean water and a healthier environment in Suffolk County. Supporting this measure is essential for ensuring that we take the necessary steps to protect our vital water resources for future generations. Together, we can secure a cleaner, safer environment for our community, benefiting both residents and local ecosystems.

Author George Hoffman is a member of the Setauket Harbor Task Force.

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Donn Medd Gaebelein

Prepared by the Gaebelein family

Donn Medd Gaebelein passed away peacefully at his home on Oct. 9, at the age of 96. He was born July 12, 1928, in Brooklyn, New York, to Frank Ely Gaebelein and Dorothy (Medd) Gaebelein.

Donn graduated from The Stony Brook School in 1945 and from Princeton University in 1949, later obtaining a master’s degree from Columbia University.

He was married to the love of his life, Norma Louise Allen. Their devoted 72-year marriage inspired all who knew them. Donn yearned to be with his predeceased wife, Norma, and daughter, Paula Seligson, and is now in the eternal embrace of his Lord and Savior, Jesus Christ.

Donn was noble in character and humble by nature. A deeply committed Christian, serving Jesus Christ was the main focus of his personal and professional life. Throughout his distinguished career in education as a teacher, coach and administrator, Donn served as headmaster and president of two premier private college preparatory schools for more than 30 years. His leadership was characterized by humble service to others, and the number of students and colleagues who regarded him as a mentor is legion. As head of school, Donn was a realist and strategic thinker, always with an eye to the future.

As headmaster of The Stony Brook School, Donn guided the school through the turbulent 1960s, increasing diversity and overseeing the inclusion of young women in co-education. Later, in Atlanta, Georgia, as president of The Westminster Schools, he actively promoted a diverse staff, faculty and student body. He established a substantial endowment and improved the physical plant.

In retirement, Donn served as treasurer of the Rock Stream Presbyterian Church and oversaw the Rock Stream Cemetery. Up to the day he passed, Donn began every day with devotions. He was a lifelong reader and scholar of scripture, literature, history and current events. Just days before his passing, he recited stanzas from memory of his favorite poem, “Elegy Written in a Country Churchyard,” by Thomas Gray.

An avid sports lover, baseball and golf were his passions. He was a lifelong scratch golfer — shooting a 78 at age 90.

Donn is survived by his daughter Laura Mantius (Peter), son Thad Gaebelein (Elektra), son Frank Gaebelein, former daughter-in-law Monika Gaebelein, eight grandchildren and 12 great-grandchildren.

Those who wish to remember Donn in a special way may make gifts in his memory to the Food Bank of Southern Tier, 388 Upper Oakwood Ave., Elmira, NY 14903, (607) 796-6061.

Services will be held at the convenience of the family next summer. Arrangements are entrusted to Baird Funeral Home, 36 Water St., Dundee, NY. Online condolences can be sent by visiting www.bairdfuneralhomedundee.com.

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File photo by Raymond Janis

Rebecca Kassay: a true advocate for our community

One morning in the spring of 2021, I was invited by Port Jefferson Village trustee Rebecca Kassay to join her for a cup of coffee. At that time, I had just been elected to the Brookhaven Town Council, and she wanted to meet to discuss some of the issues being faced by the community we serve. I was immediately impressed by her collaborative approach to working together, the depth of her knowledge and experience, and her love for public service.

Since then, I’ve had the opportunity to witness firsthand how Rebecca truly embodies the spirit of leadership that our community needs. She takes the time to be well-informed on issues, engages deeply with stakeholders and is always focused on solutions. I believe it’s reasonable for the public to expect an elected official to have a genuine passion for public service and a commitment to put the needs of the community above party affiliation or any other consideration. Rebecca does exactly that.

Another thing I have observed about Rebecca is that she doesn’t just run from event to event looking for a photo op. She engages deeply with community members and our important organizations in meaningful ways, and takes the time to get to know the players and build relationships. This has helped her develop a detailed understanding of the community’s needs. Her leadership isn’t about serving a political party — it’s about serving us, the people of this community.

Rebecca’s candidacy for the New York State Assembly stands out because she is driven by a strong sense of responsibility to the public. When elected officials have deeper connections to the community they serve, they become less reliant on a political machine to elect them and are answerable directly to the people. Rebecca is not going to Albany to push a political agenda — she’s going there to represent us, and to fight for what matters most to the people of our community.

I urge my fellow residents to support Rebecca Kassay for New York State Assembly. She has the heart, experience and commitment to serve us all with integrity and vision.

Brookhaven Councilmember 

Jonathan Kornreich

 (D-Stony Brook)

Securing Suffolk’s future: Why Prop 2 matters for clean water

After years of delays, Suffolk County voters will finally be able to make their voices heard on a key challenge facing our region — restoring water quality. As Long Islanders, we treasure our pure drinking water, beaches, harbors and bays. If approved this November, Prop 2 will ensure that our ground and surface water resources are uncontaminated and useful for all present and future generations.

Currently, nitrogen pollution from untreated sewage is degrading both Suffolk’s groundwater and recreational waterways. The Suffolk County Water Quality Restoration Act is a critical step

toward reversing this trend and achieving a sustainable future, and would enable investment into tested and proven clean water technologies to replace our outdated septic systems.

This measure will also bring expanded sewer services to many of the most densely developed parts of our county, help secure additional federal and state funding, create thousands of good local jobs, revitalize business districts and boost property values. 

Most importantly, if confirmed, this referendum will protect the health and well-being of every Suffolk County resident. This year, we have the power to protect our water and our future. We urge all Suffolk County residents to vote YES on Prop 2 this Nov. 5.

The Suffolk County Legislature Democratic Caucus:

Minority Leader Jason Richberg; Legislators Tom Donnelly,

Rebecca Sanin, SamuelGonzalez, Steve Englebright and Ann Welker

From capes to camouflage: teaching kids about real heroes

As part of our American Halloween tradition, children look forward to dressing up in their best-loved costumes, including as their favorite superhero. In a world where the term “hero” is often attributed to celebrities, athletes and fictional characters, we must remind our kids that our real heroes are America’s military brave men and women, who have dedicated their lives protecting our nation, securing our freedoms and preserving peace.

Through the lens of veterans’ experiences, we can teach kids the importance of standing up for what is right, even in the face of danger, and putting the greater good above self-interest. These lessons are particularly important in our society that often emphasizes individual success and instant gratification. We can teach children the value of military heroism by:

• Incorporating veterans’ stories into education by including lessons about military history and veterans in school curricula. Invite veterans to share their experiences in classrooms and during school events.

• Celebrating national holidays by using Veterans Day, Memorial Day and other national holidays as opportunities to discuss the significance of these days and the heroes they honor.

• Visiting historical sites and memorials by organizing trips to military museums, memorials and cemeteries. These visits can provide tangible connections to the past and the sacrifices made by veterans.

• Engaging in community activities by writing letters, sending care packages or volunteering with organizations that assist veterans.

• Inviting veterans to share personal stories that can make the lessons more relatable and impactful.

By understanding and honoring the sacrifices and contributions of veterans, children learn valuable lessons about courage, sacrifice, patriotism, empathy and civic duty. Veterans have played a critical role in shaping and defending our nation. Their service and sacrifices are the bedrock upon which our freedoms and way of life are built. By highlighting genuine acts of bravery, we help children distinguish between fantasy and reality, and appreciate the profound impact of our military heroes.

 Sarah Anker

 Former Suffolk County Legislator

                NYS Senate Candidate

‘Do No Harm’ is more harm than good

Why should anyone worry about whether or not the grade on a Regents exam might pull down a student’s grade point average? [See letter, “Rethinking grades: the return of the ‘Do No Harm’ policy,” TBR News Media, Oct. 17.] It seems to me that the concern is misplaced. Regents exams were always hard and, once upon a time, graduating with a Regents diploma rather than a general diploma meant something. 

Rather than fussing about GPAs, shouldn’t we be concerned that students haven’t mastered the material well enough to get good grades on the Regents exams?

         Jane O’Sullivan

    Setauket

Celebrate Long Island Restaurant Week all year long

Why not patronize your neighborhood restaurants during Long Island Restaurant Week Oct. 27-Nov. 3 with a wide variety of lunch and dinner specials all year long. During this event, participating restaurants are offering two-course lunches for only $24 or three-course dinners ranging from $29, $39 to $46.

My wife and I don’t mind occasionally paying a little more to help our favorite restaurants survive. Don’t forget your cook and server. We try to tip 20 to 25 percent against the total bill including taxes. If it is an odd amount, we round up to the next dollar. If we can afford to eat out, we can afford an extra dollar tip. When ordering take out, we always leave a dollar or two for the waiter or cook. It is appreciated. 

The restaurant industry employees hosts, bartenders, waiters, busboys, cooks, cashiers and parking valets, wholesale food sellers, distributors and linen suppliers. There are also construction contractors who renovate or build new restaurants.

Our local entrepreneurs work long hours, pay taxes and provide local employment especially to students during the summer. If we don’t patronize our local restaurants, they don’t eat either. Why travel into Manhattan when we have so many great neighborhood restaurants in Suffolk County to select from.

      Larry Penner

        Great Neck

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Scare Up a Sweet, Thrilling Treat

For a frighteningly fun time in the kitchen this Halloween, gather your family around the cauldron to create a sweet, spooky dessert. Tricks and treats may provide thrills, but a homemade concoction can be the star of your hauntingly happy evening.

This Ghostly Graveyard Cake takes imagination and creativity from everyone with tombstones, skulls and spooky icing daring all to try a bite. With looks this chilling, it’s a perfect treat to enjoy while watching everyone’s favorite scary movie.

Find more deliciously devious desserts at Culinary.net.

Ghostly Graveyard Cake

Ghostly Graveyard Cake

Ingredients:

1 box chocolate cake mix

10 chocolate creme cookies

1 cup black melting chips

1 cup red melting chips

1 cup heavy whipping cream

3 cans buttercream icing

1 purple food coloring

1 black food coloring 

skull sprinkles

tombstones and bones candies

Directions:

Prepare cake mix according to package instructions in three 6-inch baking pans. Once baked, allow to completely cool outside of pans.

In zip-top bag, using rolling pin, crush chocolate creme cookies; set aside.

In separate small bowls, add black melting chips and red melting chips.

In microwave, heat heavy whipping cream 1 1/2 minutes. Pour half the mixture into one bowl of chips and other half into other bowl of chips. Stir until chips are completely melted; set aside.

After cakes cool, on cake board, add small amount of buttercream icing so cake sticks. Using bread knife, level cakes.

Place one cake on cake board and add thin layer of icing on top. Place second layer of cake on top and add thin layer of icing on top. Place final layer of cake on top and add thin layer of icing on top. Add thin layer of icing to entire cake. Freeze 15 minutes.

In small bowl, mix two parts purple food coloring to one part black food coloring. Ice cake with deep purple icing. Using grooved scraper, scrape along sides of cake. Using angled spatula, smooth top of cake.

Add skull sprinkles around edges of cake. Using piping bag with small opening at tip, drip black drip mixture around top edges of cake. Repeat using red drip mixture.

Add chocolate creme cookie crumbs to top of cake. Add tombstones and bone sprinkles to top of cake.

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Photo from Brandpoint

College student Jamie Schanbaum was studying at the University of Texas at Austin, just 19 years old, when she was rushed to the hospital with severe symptoms that seemed related to asthma or the flu.

Jamie Schanbaum

Two days later, Jamie and her family were stunned to learn she had contracted meningococcal disease, a serious, life-threatening illness. Meningococcal bacteria can infiltrate the brain and spinal cord, known as meningitis, or the blood, causing septicemia. People can carry the bacteria in their nose or throat without being aware of it and spread it to others. Jamie ‘caught’ the bacteria and developed septicemia.

While Jamie fortunately survived, her life would not be the same. Her legs and fingers needed to be amputated due to the infection. But her strength and determination have caused her to become an effective advocate for meningitis awareness, and after two years of walking on prosthetics, Jamie joined the USA Paralympic Cycling team in 2011.

“Jamie is making a difference for others every day,” said her mother, Patsy Schanbaum, “including inspiring the founding of the J.A.M.I.E. Group, a nonprofit organization that raises meningitis awareness and educates people about the importance of prevention through vaccination. We work with many other meningitis groups, often started by families impacted by this horrible disease, to help save lives.”

The J.A.M.I.E. Group has also worked to pass legislation requiring meningitis vaccination for college students, who are at higher risk for meningitis.

What is meningitis?

Meningitis is a devastating and debilitating infection that can affect anyone, anywhere, at any time. Those at higher risk of meningococcal infection include young children, adolescents, older adults, people living with chronic and immunocompromising conditions (such as HIV) and those living in close quarters – including college students and military recruits.

Bacterial meningitis is the most common type of meningitis. Even with prompt diagnosis and treatment, death and brain damage in survivors are common outcomes. Most cases of bacterial meningitis are caused by three different bacteria: Haemophilus influenzae type b (Hib), Pneumococcus (Pnc) and Meningococcus.

Meningococcal disease is transmitted person-to-person, through droplets of secretions from people who are carriers. Carriers are healthy people who have meningococcus in their nose and throat. Transmission is also through contact with contaminated items such as utensils and living in close quarters with a carrier.

Symptoms of meningococcal disease may begin like influenza (the flu), but can worsen rapidly to include fever, severe headache, stiff neck and a skin rash.

Approximately 10-20 percent of people with bacterial meningitis will die within 24-48 hours after onset of symptoms, and 10-30 percent of people will sustain permanent damage and disability, leading to life-changing events including brain injury, depression, hearing loss and/or limb loss.

The good news: Meningitis is preventable

Vaccination has been shown to be highly effective in reducing the risk of illness and disease transmission, which is especially crucial during the winter months when more people are spending time together indoors and many different viruses are spreading.

Routine use of vaccines in infants and children against Hib, Pnc and the common groups of meningococcus that cause the majority of illness have been very successful in preventing disease. The CDC Advisory Committee on Immunization Practices (ACIP) recommends routine administration of a single dose of quadrivalent meningococcal conjugate vaccine against serogroups A, C, Y and W to children 11 or 12 years of age, with a booster dose at age 16. Meningococcal B vaccination is available to all adolescents and young adults (ages 16-23).

Vaccine protection can decrease within five years following vaccination, so getting vaccinated at the recommended times maintains your protection and reduces the risk of illness and disease transmission.

Prevention is power. Talk to your doctor about vaccination against meningococcal disease for you and your family members, especially those who may be at higher risk. Visit MeningitisAwareness.org to learn more. (BPT)

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Photo from Brandpoint

As many in the type 1 diabetes community can attest, it can be difficult at first to understand the purpose of screening or the subsequent tests before and following a type 1 diabetes diagnosis, and what the results can mean for you or a loved one.

To help alleviate any uncertainties around which screening or test to take (and why), it’s time to bring it back to basics. Below are the “ABCs” of some of the screenings and tests (e.g., Autoantibody Screening, Blood Glucose Test, and A1C Test) that are currently available for type 1 diabetes, with the goal of empowering people of all ages with the tools and information necessary to advocate for their health when they are speaking to their doctor. It’s important to note that while a blood glucose test and an A1C test are crucial to the diagnosis, monitoring, and management of type 1 diabetes, an autoantibody test is the only test that can confirm your risk of developing the disease.

Autoantibody Screening

Autoantibody screening is a blood test that can detect whether someone is at risk for developing type 1 diabetes. The blood test looks for type 1 diabetes-related autoantibodies, which are proteins that appear in the blood in the early stages of the disease before there are noticeable symptoms, which tend to occur when type 1 diabetes has already progressed to a later stage after weeks, months, or even years.

When it comes to detecting type 1 diabetes early, knowledge is power. As a nurse who lives with type 1 diabetes herself, Grace Cochran could not agree more: “Having insights into whether you are at risk of developing type 1 diabetes is incredibly important. Early information can give you more time to educate yourself and your family about the disease and prepare for what will eventually come,” Cochran shared.

“People may think ‘ignorance is bliss’ when it comes to a future type 1 diabetes diagnosis, but as someone who not only received an unexpected diagnosis that required a hospital stay myself but also as a nurse who cares for people who might be in a similar situation, I can tell you that it’s 100% worth it to get screened,” Cochran continued.

The1Pledge.com has useful information about the importance of early screening and detection and how to start a conversation with your doctor. By the time someone is in the later stage of disease, complications of untreated type 1 diabetes can lead to an emergency room visit and hospital stay, as they did for Cochran, and lifelong insulin dependence begins – which brings up the “B” of the ABCs.

Blood Glucose Test

A blood glucose test not only confirms a type 1 diabetes diagnosis, but also helps people living with type 1 diabetes regularly monitor their disease. Doing so is important, as it gives a person insights into whether their blood glucose or sugar levels are within a normal range. Many factors can impact blood glucose levels, such as food, activity level, stress, illness, and certain medications and dehydration.

“There are a lot of tools these days that can help make routinely monitoring blood glucose levels easier and more convenient,” Cochran said. “For example, a doctor can test a person’s blood glucose levels, and many people living with type 1 diabetes also use devices to self-monitor their blood glucose levels throughout each day because this condition requires 24/7 care and attention. In addition to working with my care team, I’ve learned tips and tricks since I was first diagnosed 17 years ago to manage my glucose levels – but I, of course, still monitor my blood glucose levels multiple times a day, every day.”

Indeed, finding the right care team is incredibly important for people living with type 1 diabetes. For instance, an endocrinologist, a specialist who cares for people with diabetes, can work with someone living with type 1 diabetes and help them maintain normal blood glucose levels. Not only that, but they can also measure how someone is managing their disease over time, leading to the “C.”

A1C Test

An A1C test, which is also referred to as an “estimated average glucose,” can be used to show average blood sugar levels over two to three months. For people with type 1 diabetes, an A1C test can provide an overview of blood glucose management over a set period of time and help them, along with their endocrinologist, understand if any adjustments need to be made in the way they are managing their disease.

ABC Recap

It’s important to understand the role of screening before a type 1 diabetes diagnosis and the tests that are used following a diagnosis to monitor the disease and guide appropriate management. You can learn more about how to get screened early for type 1 diabetes and what to expect after screening by talking to your doctor. (BPT)

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Don’t throw out your seeds after this year’s pumpkin carving. This healthy snack is easy to make at home and a fun project to get the kids involved.

Plus, this versatile Roasted Pumpkin Seeds recipe can be modified with any of your favorite seasonings or spices.

Visit Culinary.net to find more quick, simple snacks.

Roasted Pumpkin Seeds

Roasted Pumpkin Seeds

Ingredients:

Water
1 1/2 cups raw pumpkin seeds
2 teaspoons sea salt, plus additional for seasoning (optional)
2 teaspoons salted butter, melted
1 teaspoon garlic powder
1 teaspoon paprika

Directions:

In pot over high heat, bring water to boil. Add pumpkin seeds and 2 teaspoons salt; boil 15 minutes. Drain water and spread seeds evenly on paper towels to dry.

Preheat oven to 350 F. Line baking sheet with foil or parchment paper.

In medium bowl, toss seeds and butter until coated well. Sprinkle with garlic powder, paprika and additional salt, if desired. Spread seeds evenly on baking sheet.

Bake 25-30 minutes, or until golden brown and lightly toasted. Stir every 10 minutes.

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Members of the Setauket Harbor Task Force. Photo from George Hoffman

Save the Sound’s most recent report card states that inner and outer Port Jefferson Harbor, as well as middle Port Jefferson Harbor (Setauket Harbor), are among Long Island Sound’s top five waterways, boasting strong water chemistry. Water chemistry ratings indicate that a body of water has healthy chemical conditions that support aquatic life and overall ecosystem health.

This is something to celebrate, as stormwater systems have steadily reduced our harbors’ nitrogen levels over the past 30 years.

However, despite our improved knowledge of waste disposal and our diligent efforts to test our water’s chemical and bacterial levels, more work remains to be done.

August’s devastating storm served as a stark reminder that Mother Nature is a powerful force. Despite our area’s best efforts, advanced technologies, and state-of-the-art flood safeguards, millions of dollars in damage proved that even our best preventive efforts can be in vain.

That is why we must not remain stagnant in our efforts to protect our island. Worsening weather conditions can easily overshadow even our most cautious endeavors. Following the recent storm, bacteria levels in Stony Brook Harbor and neighboring waterways spiked, creating an unsuitable environment for aquatic life—not to mention the dozens of fish that washed up on our streets.

So, TBR implores you: Please continue your efforts to keep our environment clean and safe. Properly dispose of household chemicals and waste, minimize fertilizer and pesticide use, and maintain your car to prevent leaks.

Don’t forget to pick up litter you see in the streets and be mindful of your own waste. Community cleanups are frequently held in our coverage areas, providing not only a great way to keep our environment pristine but also an opportunity to connect with fellow community members. Water conservation is crucial, as well. It helps maintain healthy water levels in rivers, lakes, and estuaries, preventing excessive pollution concentration, protecting our aquatic ecosystems, and ensuring sufficient water for recreation and wildlife survival.

Bask in the success of our environmental consciousness, but don’t rest on your laurels. Together, we can make Long Island cleaner and safer for our ecosystems than ever before!

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Photo from Brandpoint

The Medicare Annual Enrollment Period (AEP) which runs from October 15 to December 7 is here, and with it comes a wave of changes that could make this year one of the most challenging yet for beneficiaries. But navigating AEP doesn’t have to be stressful. Here’s how you can prepare and make the most of this crucial time:

Review Your Current Plan

Start by reviewing your Annual Notice of Change letter, which arrives in September. It will outline key changes to your current plan, including costs, doctor, pharmacy networks and other additional benefits. Knowing these changes can help you decide whether your current plan still meets your needs.2. Compare Your Options

Medicare Advantage and Part D prescription drug plans can vary significantly. Use this time to compare plans and assess how they meet your prescription needs, preferred doctor networks, medical facilities and budget. Doing so could save you money and ensure you’re getting the coverage that best fits your health and financial situation.

Use Available Resources

If comparing plans feels overwhelming, there are resources available to help. Platforms like eHealth provide easy-to-use tools that allow you to compare a wide range of plans from top insurance companies, both online and over the phone. According to a recent study of 67,884 user sessions nationwide, eHealth found that Medicare Advantage enrollees who compared their current Medicare Advantage plan with available 2024 plans using eHealth’s platform could be saving an average of $1,100 per year on medical bills and prescription drugs with a lower cost plan.

Get Help from a Professional – For Free

Licensed insurance agents can provide personalized assistance at no cost to you. They’re knowledgeable about different plans and can help match you with one that suits your needs. An eHealth survey of more than 2,100 Medicare Advantage enrollees conducted in March found that beneficiaries who work with an agent feel more confident in their choice, with 66% feeling “very confident” in their plan selection. And remember, agents are paid the same for similar plan types and there is no obligation to enroll. Their goal is to help you find the best fit for you.

Don’t Procrastinate

It’s tempting to delay deciding, but waiting until the last minute can lead to rushed choices that may not be in your best interest. Schedule time early in the AEP period to review your options, consult with an agent if needed, and make a confident decision.

This year, tackle your insurance plan coverage with confidence. To learn more, compare plans and find help from a professional licensed insurance agent and benefits advisor please visit eHealth at www.ehealth.com or call 844-373-9751, TTY 711. (BPT)

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Photo from Brandpoint

Do you find that your health and fitness take a back seat during the fall and winter months? As the temperatures drop and the days grow shorter, it can be difficult to motivate yourself to make healthy choices that support your well-being.

Instead of throwing in the towel, get ahead of the sluggishness of the colder months by taking proactive steps to prioritize wellness. Check out these five expert tips that can help you thrive this fall and winter with ease.

Set a smart routine

One of the best ways to set yourself up for health and fitness success during fall and winter is by establishing and maintaining a routine. For example, waking up and going to sleep at the same time each day can help ensure you’re getting enough rest every day.

That said, new routines can be hard to get into at the beginning. To help you toward your goal, set alarms and reminders on your phone or other devices to remind you when to go to bed and wake up. You can do the same to remind you to get some exercise and any other health and fitness goals you may have.

Caffeinate (wisely)

Caffeine can provide a needed boost of energy to start your morning on the right foot or help you stay focused during the afternoon. However, be careful how much caffeine you ingest. Too much caffeine can make you jittery and can disrupt your sleep patterns, leading to tiredness, stress and anxiety.

Instead of reaching for a cup of Joe or an energy drink, consider an exact or more controlled delivery and vitamin packed option like AdvoCare’s Spark powdered energy supplement. Each sugar-free stick pack offers 120 milligrams of caffeine, b vitamins and minerals that enhance mental focus and elevate energy levels. Available online or at CVS in 12 delicious flavors, Spark is your convenient and flavorful solution for sustained energy at home or on the go. To learn more, visit advocare.com/BrandptSpark.

Get moving

Even during the colder months, it’s important to move your body every day. The weather may prevent you from going on a walk or jogging outside, but you can still engage in an indoor workout for daily exercise.

Any activity will do. If you’re a social butterfly, a dance or group fitness class can make working out more fun, which may make it easier to do more consistently. If you want to pair exercise with mindfulness and meditation, yoga may be more your speed. Don’t worry if you can’t fit in an hour of exercise every day. Any amount of physical activity is better than none and help you feel better.

Double down on nutrition and immune support

Eating a balanced diet with a variety of nutrient-rich foods is key to maintaining your health and wellness. A well-rounded diet is especially important during fall and winter to boost your immunity during flu season. However, even the most balanced diets have nutritional gaps, so consider adding a nutritional supplement to your daily routine.

You could take pill supplements, but a convenient and tasty way to support your nutrition and immune system is with Spark. In addition to a moderate dose of caffeine, each dose contains vitamins A, B, C and E, zinc, copper, chromium and other vitamins that support a healthy immune system.

Manage stress

Stress is an inevitable part of life. Some stress can even be positive when managed properly to help motivate you to achieve your goals or meet a deadline. However, prolonged periods of stress can negatively affect your physical and mental health. For example, you may find that when you’re stressed you adopt poor eating and sleeping habits.

Try out different stress management strategies to keep your stress in check. Mindfulness techniques like meditation, deep breathing exercises or journaling can help ground you after a long day at work or before a big event. Incorporating self-care moments throughout the day, like taking a bath or reading in a quiet and cozy space, can also help you manage your stress.

Good health and fitness don’t happen by accident. Using these five tips, and with the support of your healthcare provider, you can invest in well-being and stay healthy and active all fall and winter long.

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