Health, Beauty & Fitness Winter '26

A UTHORIZED DEALERS OF FINE WATCHES

WINTER 2026

Publishers

Sharon & Steven Goldstein

Associate Publisher

Brandon Goldstein

Editorial Director

Jessica Humphrey-Cintineo

Art Director

BMG Marketing

Contributing Writers

Dr. Jen AltmAn

StAcey Feintuch

StAcie roSe

265-2286.

A Letter from the Editor

This December, I set a personal challenge: walk 10,000 steps every single day for the month. At first, it sounded straightforward – a way to stay active during the busy holiday season – but what I didn’t expect was how much it would teach me about presence, patience and self-discipline.

Most of my steps happened inside. Some mornings, I was up before the house stirred, quietly logging steps around the living room while my husband headed out on a fire call. Other days, I squeezed in walks between my strength workout, work responsibilities and homework, dinner and bedtime routines on my walking pad while listening to an audiobook. Some days, I barely had a moment to myself, so each step became a deliberate act – a reminder that even small, everyday movements count.

By mid-month, I noticed something surprising: the steps were more than just numbers. They became a rhythm, a gentle way to mark time and slow down, even amidst the holiday chaos. I began to pay attention to details I usually overlook – the soft hum of the heater, sunlight spilling across the kitchen floor or the quiet satisfaction of crossing another day off the calendar.

The challenge also taught me that consistency matters more than perfection. Some days I easily surpassed 10,000 steps; others, I just hit the mark. And that was okay. The point wasn’t the number – it was showing up for myself, keeping my body moving and carving out small moments of focus and calm in the middle of a busy month.

It’s easy, as parents, to measure our success by checklists, packed schedules and how well we keep everyone else happy. But the steps taught me that well-being – our own and our family’s –is found in the rhythm of everyday life.

Health isn’t always about dramatic changes or long workouts. Sometimes, it’s in the ordinary: pacing while making dinner, walking laps around the living room or finding tiny pockets of time to move.

So, if you’re thinking about starting the new year with big goals, I encourage you to consider something simple yet meaningful: take a step. Literally. Walk, move, breathe, notice. The health benefits go beyond physical activity.

This winter, I hope you find ways to move your body, quiet your mind and savor the little moments along the way. Because sometimes, the longest journeys start with the smallest steps.

With every step, Jessica HumpHrey-cintineo

Take the First Step Toward Recovery from Substance Use

Valley Health System now offers inpatient withdrawal management (also known as detox) services through our Recovery and Wellness Unit as part of our comprehensive substance use treatment.

Valley’s medically supervised program provides a comfortable, structured, and compassionate environment to begin recovery. Around-theclock medical care, a multidisciplinary team, and a holistic, evidence-based approach ensures personalized support for each patient.

Valley’s program offers:

n Medically supervised and comfortable withdrawal

n An expert, multidisciplinary team

n Holistic, evidence-based treatment

n Seamless transition to recovery

n Confidential and compassionate support

The Case for Change

How Adaptability Supports Emotional Well-Being

By Stacie Rose

You know that feeling when a beloved family physician retires, a favorite restaurant closes, your child’s teacher takes a leave, your hair dresser switches salons, a sweet neighbor or dear friend moves away, a product becomes discontinued, cosmetic company changes it’s lip formulas and retires your color, a beautiful tree in front of your home loses its leaves for the season? When familiarity fails, panic can set in. Our connections with people, places, products, nature and the safety of knowing and counting on certain things can leave us vulnerable. And vulnerability can be challenging.

There are a multitude of reasons to accept change. The first is that in many ways we sadly – and happily – have no choice. Change is inevitable, and at certain times in your life, as the gentle breezes or wild winds of change blow, you may be thinking, “thank goodness,” things are finally changing. It all depends on your current mood, place in life and state of mind. We must accept what we cannot change. Right? Or, more squarely on the nose, we must accept change because it’s part of being human, of experiencing life here on earth, and of the beautiful opportunity to fully be.

The distinction here is having the willingness to embrace change, to let it in, and to trust that you will benefit, learn, reach a higher level of understanding and personal growth, and ultimately be okay.

You may break and heal, lose your way and find it again. Change is a big deal, and it can have a significant impact on a person, a family unit, a relationship, a business, or a community. Change touches everything. Think for a moment about ecosystems and how one little change can offset, impact, and cause a ripple effect that touches so many environments, species, landscapes, and groups of people. Change can be tiny, nuanced or seismic. Whether it’s a sea change or a soft internal shift, you’ll feel it. The day-to-day fluctuations we face and willingly create can be meaningful, incredibly lovely and painful at times, but very worthwhile and even necessary to your overall well-being.

If change can be complicated and even painful, why change?

TRUST

Once again, it’s inevitable. But aside from that, a

good reason is trust. In trusting the process of your life and that things are unfolding in a way that will ultimately serve you, you are giving up the kind of control that is incredibly anxiety-inducing.  We have the agency to create change within ourselves, and that is a gift within each of us. But we cannot hold back the world. We cannot change others. We can’t change the weather. We can’t stop others from changing. We must trust that the seasons will change, that the sun will shine and that the light will shift from dark to light and back again. There are many things we have little or no control over. If we trust the right people, trust in ourselves, in our own intuition, in nature and the timing of things, while remaining openhearted, flexible and fluid, when possible, life can be more joyful.

PERSPECTIVE

Embracing change can help us frame things; it can lead us to roads we would have otherwise missed. It can provide us with new views, a deeper perspective and enrich our lives. Change can provide answers to our burning questions, help us reconcile things and make sense of our own puzzles. Change can put a new spin on things and help illuminate shadowy spaces in our hearts and minds. Change can provide opportunity and adventure. Sometimes we don’t see change coming, but we’re glad when it arrives. Other times it feels like an unwelcome interloper. But it shows us something we would not have seen before, touches a place of empathy, or unlocks an emotion that longs for freedom.

MOTIVATON

Change can be a huge motivator. A life of stagnation and perpetual stillness can feel stuck. A small change can be a push in the right direction, become the catalyst for a bigger tweak, and eventually help create the momentum needed to spark a movement or daily motivation to cultivate a fuller, healthier, more authentic life.  With motivation, transformation is possible. Changes in habits, dietary choices, fitness, and sleep can support metabolism, weight management, mood, and a sense of accomplishment and fulfilment upon reaching one’s goals – a positive step towards a lifestyle that feels uplifting and sustainable.

PEACE OF MIND

When life feels overwhelming, change can be a good thing. Minor adjustments in your daily routine and rituals can make a huge difference. Switching out a daily routine for meditation or worrying for a walk in the woods can boost your sense of well-being. Becoming mindful of the aspects of your life that could use a tune-up and being brave enough to swim in a new ocean of possibility can be life-altering. We can’t begin to imagine the people, places and things that will make beautiful additions to our lives if we offload expectations, rigidity and fear.

BE THE CHANGE

It’s true that change can be terrifying and exhilarating. It can be heavy and take some getting used to. You may spend your life fending off change, or, when you are able, embracing it and spinning it to your advantage. You will need to keep recalibrating, reassessing your life, your health, your relationships and your point of view. You will need to reevaluate things

from time to time and make the necessary changes. Life will require you to be the change you wish to see. You may need to adjust your diet and nutrition, your plans and ideas, your friendships, change your fitness routine, end a painful relationship, or begin a new, joyful one. You may need to make a change to a long-term relationship, seek counselling, refrain from eating gluten or dairy, even if you have tolerated those all your life. Until now! Things change.

You may find that your political views have changed, that you no longer like the cold weather or that drinking alcohol or eating sugar no longer serves you. You may decide that your musical or gastronomical preferences are different from what they used to be. Your interests and style may evolve. As hard as it can be to weather change, staying the same can be harder. This paradigm is part of being human. You may realize that you can no longer tolerate certain things and suddenly, or not so suddenly, opt to be the change you wish to see and to show others the way while you’re at it. Change can be communal or intensely personal. It can be necessary or preferred. It can be excruciating or easy-peasy. But any way you choose it, and any way it shakes down, you get to decide how you will handle it. It may come, and it may go, and it may be the thing that brings you more joy than you could have ever imagined.

So, when you think about your well-being, your life, your loved ones, your purpose, be intentional, be grateful, be present – look up at the sky and remember that life is precious. Whether change comes or goes – whether it sneaks up on you or you choose it – try not to be too afraid, for life will change again. You have the power to make a change that works for you at any moment, again and again.

SPECTRUM FOR LIVING

Spectrum for Living held their annual golf outing at Edgewood Country Club. For more information, visit www.spectrumforliving.org.

Peter Recla, Daniel Stroud

Stefanie Bonilla, Steve Vahalla

Ed Logel, Pat DeMarco

Danny Rosario, Michael Fabiano

Steve Torrico, Christopher Perry, Charles Matar

Stephen Addesso, Steven Salemme, Daniel Geroski

Lencj, Charlie Clinton

Christopher Perry, Charles Matar

Peter Michelotti, Ben Spoelstra

Josh Kuskin, Wendy Castro

Todd Murray, Sean Fallon

McCann,

VALLEY HOSPITAL AUXILIARY

The Valley Hospital Auxiliary held their annual meeting and luncheon at the Indian Trail Club. For more information, visit www.valleyhealth.com.

Bettina Daly, Fran Lang, Donna Dolan

Lorraine DeLuca, Gilda Gilmartin, Anne Russo

Lynn Van Allen, Jody Mullin

David Bohan, Joe Lorino

Betty Moore, Josephine Carapezza

Dr. Robert Brenner, David Bohan

Brooke Gillespie, Gerry Pehush

Janis Ing Strauss, Heidi Fink

Bob Bulger, Jenny Stokolyas

Kathy Nardella, Anne Swist, Susan Mediterraneo

Sandy Carapezza, Regina Toomey Bueno

Francesca Belgiovine, Robert Nussbaum, Andrea LoMonaco, Don Dyrmess

John Cioletti, Allyson Burzinski, George McLoof

Wendy Mattel, Trudy Cavada, Elizabeth Vivenzio, Jo-Ann Stolzberg, Carol Donohue

Sandy Carapezza, Anne Russo, Kathy Ambrose, Donna Singer

Lesley Dinallo, Maria Djuric, Geisa Flynn

Wellness Through Winter

Coping With the Seasonal Slump

By Stacey Feintuch

Come winter, you may feel like a bear in hibernation. You spend less time outdoors, thanks to shorter days, less sunlight and of course, colder temperatures. You go under the covers and don’t want to come out until spring.

It’s common, normal and understandable to feel a bit off or down during the winter months. These

feelings are known as the “winter blues,” a seasonal mood shift. Signs can look different for each person. But common symptoms are feeling more tired than usual, being sad, having trouble concentrating, being irritable or experiencing weight gain. You may have difficulty sleeping or lack motivation.

“An evolutionary theory suggests humans may

have adapted to ‘slow down’ during the colder, darker months, similar to a mild form of hibernation,” says Carol Chu-Peralta, Ph.D., a clinical and trauma psychologist who is founder and clinical director of Center for Resiliency in Montvale. “So, if you find yourself craving more sleep, withdrawing socially or feeling less motivated, know that you’re not alone. Your body might just be responding in a very natural way.”

Your body and mind are responding to changes in the environment. Shorter days and changes in the atmosphere impact our internal clocks and production of hormones, says Ida Jeltova, Ph.D., a clinical psychologist who practices in Ridgewood. She adds that production of melatonin, the sleep-inducing hormone, increases in the winter.

However, these symptoms usually fall on a spectrum, says Chu-Peralta. For some, they’re mild and temporary, part of the natural rhythm of adjusting to the season. For others, especially when symptoms become persistent or interfere with daily life, it could be Seasonal Affective Disorder (SAD). SAD is a more serious and diagnosable form of seasonal depression that often requires treatment.

“The good news is that awareness is the first step,” she says. “Once we understand what’s happening, we can take proactive steps to support our mental health.”

You can’t change the season, but you can take measures to help address what’s happening to you.

“Winter can be challenging,” says Richard Drobnick, LCSW, DCSW, president and co-director of Mars & Venus Counseling Center in Hackensack. “But by tuning into your mind and body, you can make it a season of renewal, not gloom.”

We spoke with Bergen County therapists on the best ways to beat the winter blues. Hopefully these tips will get you out of your seasonal funk.

Note that if your sadness is interfering with your ability to function in daily life, contact your healthcare provider or a mental healthcare professional.

Break A Sweat

Exercise can help better your physical health and is a proven mood-booster. Plus, it will pump extra oxygen to your brain. That way you’ll feel more alert even if it’s dreary out. And getting outside to do that exercise will help you absorb some good-for-you vitamin D, which can help promote better sleep and mood.

“Get moving at least a little each day,” says Chu-Peralta. “If your motivation is low – which is normal – reframe exercise as just movement.”

Aim for at least five minutes a day and see if you can increase that by a few minutes week after week, she adds.

Heal With Food

Boost your mood with what you eat. Get protein from foods like eggs and meat and vitamin D from dairy or leafy greens. It can also be a way to better yourself.

“Food can be healing and a place of comfort,” says

Abby Emmert, MA, LPC, NCC with Beautifully You Counseling, LLC in Paramus. “It can be a place for us to celebrate; try places we haven’t been and make things we haven’t before.”

Write It Down

Clear your head by getting all those thoughts out there. It can be in your phone’s notes app, on your computer or on paper. That process will help release you from negativity. Journal in the morning when you wake up or do so before you go to bed to help clear your mind. Erin Asquith, LCSW, who practices with Verus Therapy, LLC in Woodcliff Lake, suggests writing down three things that went well during the day.

“Tell them to yourself to set your mind in a positive tone.”

Stick to a Sleep Schedule

You know how you feel when you don’t get enough sleep. You’re crabby, sluggish and irritable. Go to sleep and wake up at the same time every day. Sleep in a cool, dark room and put away electronics close to bedtime.

Talk About It

Instead of keeping your feelings inside and feeling ashamed, talk to others. That process can be cathartic, Emmert says.

“Sometimes that even opens a door for them to share, too.”

Leave the House

Step away from the remote. Grab a jacket and head out.

“You don’t have to aim for a Social Butterfly award,” says Chu-Peralta.

In fact, research shows that small, meaningful interactions initiated by you are just as crucial as deep meaningful connections when bolstering your life satisfaction, she says. Test that theory by saying “hello” to your grocery clerk or texting a friend whom you haven’t spoken to in a while.

Get Creative

Make a new recipe. Tackle an adult coloring book. Assemble a puzzle.

“Being creative helps calm and makes you feel good,” says Drobnick.

Donate Your Time

It’s hard to feel sad when you’re doing something purposeful. And you can get the family involved, too. Give old clothing to a shelter. Make a ziti for a family having a difficult time. Draw pictures for a hospital’s pediatric ward. You’ll feel happy as you give back to others.

“Connect with what is meaningful to you,” says Jeltova. “Engage in what makes you feel appreciated.”

Pump Up the Volume

Music makes everything better (It may even make you want to vacuum!). Blast some tunes from your phone or stream songs on a portable speaker. Listening to upbeat music has been shown to improve short- and long-term moods.

“Music can spark emotions we forgot we had,” says Drobnick.

Stay Hydrated

Drink plenty of water to do your body good. It will keep your skin glowing and remove toxins and waste from your body. Add flavor with a slice of lemon or lime.

“Drinking water is so underrated but really shifts your energy,” says Drobnick.

Laugh

Watch a comedy. Read a joke book. Play a board game. Call a friend. Laughter triggers the release of natural, painkilling endorphins and feel-good dopamine and can decrease stress-induced cortisol levels, says Chu-Peralta.

“Laughter is my favorite antidote to any blues in life,” she adds. “It’s such a powerful tool that can be the quickest reset button your brain has to offer.”

Be Gracious

The short days give the opportunity for a meaningful connection with family and friends. Be grateful for what you do have instead of focusing on a few hours of less daylight.

Says Drobnick, “A bright attitude of gratitude can help even through the darkest day.”

Cold Season? Not This Time

By Stacey Feintuch

It’s that time of year again in Bergen County. The one where everyone around you is coughing and sneezing. It seems like every kid is out in your child’s class and people are calling out sick from work. As we enter the winter months, we dive deeper into cold and flu season. And staying healthy is on many people’s minds.

Since we’re inside more, we’re more exposed to viruses.

“It just depends on what you’re exposed to,” says Rachna Kaul, MD, physician and owner of Maitri Wellness in Ridgewood. “The sicker someone is, the more virus they shed and then more virus you’re exposed to. If they’re mildly sick, the chances are less likely that you’ll get really sick.”

The frequency and severity of your sickness depend on how you take care of yourself.

“It’s not inevitable that you’ll get sick in the winter,” says Genevieve Matthews, MD, an internal medicine physician at Holy Name Medical Center in Teaneck. “You can do things to limit exposure to illness in the winter.”

The most important thing you can do when you’re sick is rest.

“Don’t push yourself on the days that you’re not feeling well. We try to push through it or get past it. That’s the worst thing you can do. You’re using the energy that your immune system needs to kick off a cold or illness,” says Dr. Kaul. “Otherwise, you’ll feel even worse for the next several days.”

Do your best to prevent getting sick. Here are some strategies from Bergen County experts on how to avoid getting sick this time of year.

Get plenty of vitamin C and zinc

Certain nutrients help fight off viruses and bacteria better. Eat vitamin C sources – like orange, lemons and other citrus fruits – to help prevent infection and boost your immunity.

“We absorb about 10 percent of what’s in a supplement or vitamin but 100 percent of what’s in our food,” says Dr. Kaul.

Zinc disrupts the envelope surrounding the virus. It’s found in oysters, lentils, chickpeas, pumpkin seeds and eggs. Dr. Kaul suggests taking 15 mg a day of zinc when you’re healthy and no more than 60 mg a day when you’re sick.

“That will help you get over a cold faster and prevent you from getting it in the first place.”

Step away from your desk

Think about how many germs are at your work area. They’re on your keyboard, mouse and other dirty surfaces. Then think about them entering your mouth as you scarf down lunch. Instead, eat in the lunchroom or outdoors.

Drink water

Just because you’re not hot or thirsty, doesn’t mean you shouldn’t drink water. Water flushes out toxins, supports your immune system and keeps you energized. Heat and heavier clothing may keep you warm, but that also dehydrates you.

“In the summer, we guzzle water,” says Dr. Kaul.

“In the winter, we drink warm beverages sip by sip. We’re drinking slower so we don’t hydrate as quickly.”

The Academy of Nutrition and Dietetics suggests nine cups a day for women and 13 cups a day for men.

“Keep track of your water intake in the winter,” says Dr. Matthews. “Most people don’t.”

Warm up with tea

“Drinking tea is one of the simplest winter upgrades,” says Bess Berger, RDN, CDN, CLT, who practices in Teaneck. “It’s comforting, hydrating and can even help you ward off that scratchy winter throat.”

Watch for overdoing the caffeine or adding too much sugar.

“The goal is hydration and warmth, not jitters.”

Drinking water also helps you stay healthy.

“Staying hydrated keeps your respiratory passages moist, which helps your body fend off pathogens more effectively,” says Jacqueline Gomes, RD, MBA, a registered dietitian nutritionist who practices in Lodi.

Get enough vitamin D

Since you’re outside in the sunlight less frequently this time of year, you may be low in vitamin D (whose production is triggered by the sun), which supports the immune system.

“Most of us in North Jersey aren’t getting enough sunshine to make much vitamin D,” says Berger. “Those rays that trigger vitamin D production just aren’t strong enough through the winter months. Food – like salmon, trout, eggs, tuna, sardines or mushrooms – is an ideal source of vitamin D. However, take a supplement if needed. You can get bloodwork to check your vitamin D levels and get a prescription supplement, if necessary.”

Wash your hands

One of the best ways to avoid getting sick and prevent the spread of germs is by washing your hands.

“Washing your hands is always important because it helps prevent the spread of disease,” says Aida Capo, MD, chair of medicine for the Hackensack Meridian Health Palisades Medical Center in North Bergen.

Wet them, cover all surfaces with soap, lather and scrub for at least 20 seconds and rinse. Keep some hand sanitizer in your bag and car for times when you’re not near a sink.

Stay warm

Research shows that viruses replicate faster in the cold, says Dr. Kaul. She says you want to be as warm as possible when you’re transitioning from your heated office to the outdoors. Dress in layers and consider wearing a vest beneath your jacket if you have asthma or are susceptible to bronchitis, she says. She suggests placing a scarf over your mouth. Doing so will heat the air before you breathe it in so you’re not breathing in cold air.

Support your gut

More than 70 percent of your immune system is linked to your gut, says Heidi Skolnik, MS, CDN, FACSM, author of The Whole Body Reset and sports nutritionist for the WNBA Liberty who lives in Bergen County. Eat probiotic-rich fermented foods (kefir, sauerkraut, yogurt), prebiotic-rich foods (barley, whole oats, onion) and fiber-rich fruits, vegetables and whole grains to promote immunity. Skolnik calls mushroom barley soup “a gift to your gut.”

Get sleep

Make it a priority to get seven to nine hours a night of sleep, says Dr. Matthews. Studies have found that your immune system suffers when you don’t get enough sleep, making you more prone to getting sick.

Sleep gives your body time to recuperate and repair itself.

“Getting enough sleep is something you should do year-round,” says Dr. Kaul. “It gives your body time to repair all these things that are depleted in it.

Head outdoors

Even 15 minutes in natural light will make you feel better, says Dr. Capo. She suggests bundling up and walking in the park or your neighborhood.

“You have no reason to use the cold as an excuse not to go outside,” she says. “We live in the north. Find ways to embrace the winter.”

Break a sweat

Our activity and movement decrease in the winter, but it shouldn’t be that way. Not only does exercise do the body good but it also improves your responses to infection, strengthening our immunity. It can help flush bacteria from airways and lungs, decreasing the release of stress-related hormones that can increase risk of illness. Get at least 150 minutes a week (or 50 minutes three times a week) of moderate intensity exercise, Dr. Capo says.

Eat a healthy diet

When you fuel your body property, it will be better able to fight infection.

“Maintaining a healthy, balanced diet is especially important during cold and flu season. The foods you eat play a vital role in supporting your immune system and overall health,” says Megan Triolo, RDN, a registered dietitian and former certified personal trainer who practices in Saddle Brook.

Anti-inflammatory foods, such as leafy greens, berries, fatty fish and nuts, support the immune system and reduce chronic inflammation, which can weaken your body’s defenses.

“A well-balanced diet can help lower the risk of getting sick in the first place,” says Triolo. “If you do become sick, nutrient-dense foods provide the energy and essential nutrients your body needs to recover more quickly.”

Research suggests that frequently eating ultra-processed foods may be detrimental to your immune function and gut health. Skolnik says to prioritize whole, minimally processed foods, including lean proteins, whole grains, nuts, seeds, fruits and vegetables.

“Enjoy your favorite ultra-processed food, just not at the expense of your nutrition intake.”

Get your vaccines

Talk with your healthcare provider about what vaccines are right for you. They can discuss getting the flu, COVID, pneumonia or RSV vaccinations.

Bask in light

Get as much light into your life as possible. Open blinds and curtains. Walk outside during daylight. Get a sun lamp, a device which mimics natural light (You can get one in retail stores or online retailers). Or try a sunrise alarm clock, which simulates natural sunrise by increasing the light in your room slowly.

Seasonal Skincare

Smoothly Transitioning Into Winter

By Stacey Feintuch

The leaves have fallen, and the holidays are over. We’ve settled into the dark days of winter, whether we like it or not. Winter’s arrival means it’s time to build a snowman, cozy up under the covers and drink some hot cocoa.

It’s also time to switch your makeup and skincare routine. You need to adjust products and colors, so they work with the colder temps. Not on your radar? You’re not alone if you’ve forgotten that it’s something you need to do.

“I’ve even forgotten to switch. We’re all human with room for error and on overload these days,” says Bettina Tedesco, AKA Tia, owner of Tia Cosmetics in Montvale.

“Just as we swap our summer to fall closets, I advise my beauties to put it on their to-do list. As the colder weather approaches, so does a decrease in humidity which draws moisture from the skin and can lead to dryness and flakiness. That’s not to mention any amage from the summer sun still lingering.”

Tweaks and small adjustments can help ensure your skin looks optimal during winter.

“Changing your routine can be tough, especially if you’re a creature of habit. Be easy on yourself. Take baby steps,” says Tedesco. “Subtle changes to both your skincare and everyday makeup routine are key and will give you confidence to face the day and the busy season upon us.”

And don’t stress about this process.

“Have fun. Be creative. Do you and feel confident,” she says. “Embrace the change.”

We gathered cosmetic and skincare tips and tricks from makeup artists around Bergen County to help ensure that your skin is winter ready.

Makeup Swap Your Mascara

Cheryl DeVries, a freelance makeup artist who lives in Mahwah, suggests using a brown mascara instead of black for a softer, more wearable look.

“Transitioning into winter using warm shades of bronze eyeshadow colors with a hint of plum or green can complement most eye colors,” says DeVries.

Sheri Guyre, owner of Mon Sheri Beauty in Glen Rock, loves using maroon-colored mascara on her bottom lashes to make her blue eyes stand out. And if you have green eyes, a maroon hue will make them look more vibrant, she says.

Apply the Right Eyeliner

Bring in colorful eyeliner for a fun pop of color.

“A colorful eyeliner can add brightness to the dark winter solstice,” says Tedesco.

She suggests deep tones like hunter green, deep bronze or her beloved plum.

Choose the Right Bronzers

Apply a cream bronzer to warm the skin, giving you a healthy glow and brighten your day when it’s gloomy out.

“During the winter, our skin tends to get a sallow hue,” says Tedesco. “A beautiful, bronzed finishing powder all over the skin mimics the sun’s glow that we lose during the colder seasons.”

She also recommends grabbing a cream-based cheek tint instead of a powder blush for winter to add hydration.

Opt for a Matte Lip

“Winter is for all things rich and velvety,” says Tedesco. “A matte lip that is pliable and won’t crack your lips is a beautiful addition.”

She says that a cool red is this season’s hot pick. Guyre loves using a deep maroon for a velvety lip.

“It looks great on every skin shade.” She says to paint your nails in a similar color. “It can transition well to the holiday season.”

Get Cloudy

Cloudy skin isn’t dewy or fully matte. Rather, it looks like fluffy clouds courtesy of a soft matte finish that is healthy, plump and smooth. To make skin appear cloudy, prep with a hydrating primer. Then, focus on the center of the face with a matte-based foundation. The rest of the face should be set with a soft translucent powder, says Tedesco. She says you shouldn’t apply the matte look all over the face. Otherwise, you’ll look too matte, which will be drying and unflattering since our skin is drier in the winter.

Swap Your Foundation

It’s time to switch your foundation so it matches your lighter winter skin tone. Also, consider changing from a lightweight foundation to a fuller coverage formula better suited for colder months.

“As a makeup artist, my main rule of thumb is to bring out your natu ral features. Don’t hide that with too much make up,” says Guyre.

She suggests mixing a drop of moisturizer with your favorite foundation for hydration.

“Makeup should highlight your natural essence and elevate your authentic beauty.”

Skincare

Load Up on Moisturizer

The air is drier and not humid now, so you need plenty of hydration. It’s time for a heavier moisturizer.

“I’m guilty of slathering a thicker moisturizer on my face during the colder seasons like I’m icing a cake,” says Tedesco.

A rich moisturizer can help prevent dryness (and drinking plenty of water will also help keep your skin hydrated). Lotions are lightweight, creams are in the middle and ointments are the strongest. Select the level based on whether your skin is oily, dry or a combination of both. DeVries suggests also using a night cream to help repair the skin’s barrier.

Protect Your Pout

No one wants to kiss dry lips so show them some love. Apply a nourishing lip balm, moisturizer or mask to help ward off chapping and dryness. DeVries uses a lip mask nightly to repair her lips’ moisture level.

Remember the SPF

The temperatures may be chilly, but you still need to protect your face with sunscreen every day.

“The sun may not be as strong during this season. However, it’s still shining,” says Tedesco. “Even as we’re driving in our cars, the sun shines through the window. We need to take all precautions to protect against fine lines and wrinkles.”

Sunscreen will help prevent signs of wrinkles, lines and discoloration and protect you from harmful UVA rays. An easy way to get sun protection is to choose a moisturizer with a built-in SPF. Tedesco recommends finding a tinted moisturizer with SPF.

Exfoliate Carefully

Exfoliating helps keep your skin smooth and glowing. Just don’t overdo it. A gentle exfoliant and exfoliating less will help prevent irritation and dryness without stripping the skin.

“Over-exfoliating can have a reverse effect that can damage the skin’s protective barrier, leading to dry-

ness and inflammation,” says Tedesco. “That’s something we don’t need any more of in the winter.”

Cleanse Gently

During below-freezing weather, consider using an oil-based cleanser, says Guyre.

“Those extra hot showers we tend to take in the cold weather can strip the skin of its natural moisture,” she says. “Even if you have oily skin, an oil cleanser can help maintain balance.”

That will help prevent dehydration (when skin becomes too dehydrated it often compensates by producing excess oil).

Consider a Spray Tan

Add a spray tan to your routine to maintain a glow even as the weather cools down, says Guyre. “Keeping a hint of color can help your skin look radiant year-round,” she says. “When you catch that sun kiss reflection in the mirror, it just might bring those beach-day feelings back.”

The Era of ‘Me, Too’ Redefining Self-Care

By Jennifer Altman

As a mom (and a woman of a certain age), I am on a mission. Raised by the most incredible mother whose selflessness was only surpassed by her love for us, I too became a mom who put everyone else first. My mental, emotional and physical energy has always been invested in the well-being of my children – after all, you are only as happy as your unhappiest child! Taking care of my household, helping my aging parents and in-laws and making time for my marriage and a private practice made me feel content and full of purpose.

But as time passes the needs of my family change. Our daughter is at college, and our son is now a senior in high school, able to drive and (somewhat) maintain his own schedule and commitments. What does that mean for me? For the first time in quite some time, I have been able to focus on myself. Not just as the mom, the professional, the wife, the daughter, but as an independent human being.

I am fortunate to live in a time where I have been taught to appreciate “self-care.” Once formerly synonymous with “selfish,” the idea of paying attention to and making one’s own wellbeing a priority is not only a gift, but a necessity. Award-winning author, women’s rights advocate, and social justice activist L.R. Knost said it best when she said, “Taking care of myself doesn’t mean ‘me first.’ It means ‘me, too.’”

Self-care looks different for everyone. For me, it’s manicures a couple of times a month, attending a daily circuit training class with a group of fun and amazing people, making time to watch my guilty pleasure TV shows (hey there Below Deck!), buying the glass-skin face masks (and making time to use them) and trying new recipes. Its regular doctors’ appointments, volunteering, belonging to a few book clubs, making sure I see my friends, and that I have a great pair of sneakers.

But self-care doesn’t only mean doing things that keep you balanced and healthy. It also means rediscovering what makes you truly yourself. Many of us had a life and hobbies and interests before we became parents. I hear my friends say,

“I used to play guitar in a band” or “I studied watercolor painting at the Sorbonne” or “I went to culinary school but never became a chef.” Given time to focus on yourself means an opportunity to rediscover or develop a talent or passion. It is so exciting to recognize that artist is still a vital part of you – rediscovery can make you feel content and more complete.

So, as we head into the indoor months, make a commitment to yourself. Make it a priority to find one thing you want for you. Carve out time to read the book you bought that’s languishing on your shelf. Arrange coverage one evening a week and join your friend at her pottery class. Set up a guitar lesson with your son’s band teacher. Taking care of yourself can be challenging. It requires a shift in mindset, a feeling of entitlement, and an intention to change. The more you show up for yourself, the better you are for everyone else. Now, if anyone needs me, I’ll be at my hip-hop class.

Dr. Jen Altman is a N.Y. and N.J. licensed clinical psychologist and N.Y. certified school psychologist with over 25 years of experience. She is currently in private practice in Saddle River. Dr. Altman works with teens and adults dealing with a variety of issues related to anxiety, depression, learning differences, motivation, social skills and family conflict. Dr. Altman consults with schools, corporations, summer programs, offers professional development workshops, writes social-emotional learning curriculum and presents on a wide variety of topics. Dr. Altman is also the mother of two amazing humans. Find out more at www.drjenaltman.com.

Play Every Day

How To Transform Routine into Learning Adventures

Play is a universal language spoken by people of all ages. Through play, children learn to forge connections with others, build a wide range of leadership skills, develop resilience, conquer fears and navigate relationships and social challenges.

For babies and toddlers, play is about far more than just having fun; it’s about learning and building important skills, from cognitive and physical to emotional and social abilities. As children get older, play helps reduce stress levels, process difficult emotions, promote problem-solving and build confidence – skills they need to thrive in a rapidly changing world.

Despite its importance, play is often undervalued and overlooked due to busy schedules, lack of resources or misconceptions about its benefits. Approximately four in 10 children ages 2-4 do not get enough responsive interaction or stimulation at home, based on estimates from UNICEF, and roughly one in eight children under age 5 don’t have toys or playthings at home.

To overcome these barriers, it’s essential for parents and caregivers to recognize the value of both structured and unstructured play. Simple, everyday items – like kitchen utensils, cardboard boxes, leaves and stones – can be tools for imaginative play. Setting aside dedicated time for play, even in short intervals, can make a difference.

Consider these ideas to turn everyday activities into playful learning opportunities from UNICEF, which recognizes play as an important means to help children by providing access to evidence-based parenting programs and working with governments to prioritize play-based teaching and learning practices in schools and other learning environments.

• Turn a grocery shopping trip into a scavenger hunt to teach kids about different foods, counting and categorization.

• Role play or act out different scenarios you read in books or see in movies to help develop social skills and emotional understanding.

• Make important language connections when getting dressed, such as identifying different articles of clothing and teaching colors.

• Use bathtime to explore buoyancy and water with floating toys.

• Play “I spy” while driving in the car or going for a walk around your neighborhood to help kids identify different animals, shapes, colors and elements of nature like trees, clouds and more.

• Explore the kitchen through tasks such as choosing ingredients, measuring them and keeping time while cooking.

• Use puzzles and building blocks to help develop problem-solving skills and hand-eye coordination.

• Stimulate senses and promote fine motor skills through play with materials like sand, water or crafting dough.

• Make sorting laundry educational by asking children to match socks by color or size, reinforcing their understanding of sorting and categorization.

• Take turns doing the feeding at snack or mealtimes to build hand-eye coordination.

Healthy Hearts, Happy Wallets

Simple Swaps for Better Meals

Rising food costs can make healthy eating a challenge for many families. In fact, a poll conducted by Research!America found about 60 percent of Americans cite the cost of healthy food as their single biggest barrier to achieving better nutrition.

“Food is deeply rooted to family and community,” said Arlen Vanessa Marin, M.S., R.D., a national volunteer for the American Heart Association. “Recipes are passed down through generations, but as grocery prices rise, finding creative ways to stretch your budget while maintaining a nutritious diet is key. Simple swaps – like homemade vinaigrettes instead of sugary bottled dressings, frozen veggies instead of fresh or lentils instead of processed meat – can make a big difference without sacrificing flavor.”

Consider these simple tips from the experts at the American Heart Association, devoted to changing the future to a world of healthier lives for all, to help you enjoy your favorite meals while keeping both your heart and wallet happy.

Protein Without the Price Tag

If you’re looking to add more protein without overspending, try these affordable, nutrient-packed options:

• Beans and other legumes are protein-packed, high-fiber choices for heart-healthy meals. Add them to soups, stews or salads, or enjoy them as dips with whole-grain crackers or tortillas. Choose canned, no-salt-added varieties for a quick and healthy option.

• Tofu and tempeh are versatile, plant-based staples that are rich in protein. Add silken tofu to miso soup, stir-fry firm tofu with garlic for a heart-smart meal or add tempeh to noodle dishes and curries.

• Ground turkey or chicken are leaner, often more affordable alternatives to ground beef. For a budget-friendly twist, try them in dishes like turkey picadillo or homemade tacos.

Better Grains for Your Heart

White rice is a staple in many diets, but it can spike blood sugar. When refrigerated and reheated, it can increase resistant starch while also raising the risk of harmful bacteria. Consider these ways to keep it heart-smart:

• Brown rice is a fiber-rich alternative to white rice that pairs well with almost any dish.

• Quinoa is another protein-rich grain that works in soups, salads and side dishes.

• Barley is used in many Asian soups as a wholegrain swap.

Canned, Dried and Frozen Alternatives

Healthy eating doesn’t mean you have to buy everything fresh, especially when fresh food isn’t readily available. Canned, dried and frozen foods can be just as nutritious and help eliminate costly food waste from spoilage as they stay edible longer. Check nutrition labels for low-sodium, no-salt-added and no-sugar-added options.

• Frozen fruits and vegetables are picked at peak ripeness and frozen to lock in nutrients. Use them in stir-fries, soups, smoothies or as quick side dishes.

• Canned tuna is packed with omega-3s, wallet-friendly and easy to mix with salads, sandwiches or in brown rice bowls.

Melt in Your Mouth Magic

Classic Snowball Cookies for the Season

Snowball Cookies

1/2 cup shortening

1 cup sugar

1 egg

1 teaspoon vanilla extract

2 1/2 cups flour

1/4 teaspoon salt

1/2 teaspoon baking soda

1/2 cup Greek yogurt

3 3/4 cups powdered sugar

1/2 cup butter

3 Tablespoons milk

2 teaspoons coconut extract

1 cup shredded coconut

Heat oven to 400 degrees Fahrenheit.

Cream together shortening, sugar, egg and vanilla extract.

Sift together flour, salt and baking soda. Add mixture to wet ingredients, alternatively adding in Greek yogurt.

Flour surface and roll out cookie dough. Use top of jar or biscuit cutter to make round cookie shapes.

Bake 8 minutes. Transfer to cooling rack immediately.

In medium bowl, using mixer on low, mix powdered sugar, butter, milk and coconut extract until thoroughly combined. Beat on high until frosting is smooth and fluffy.

Spread frosting on cookies. Pour shredded coconut into small bowl. Press cookies, frosting side down, into shredded coconut.

Store in airtight container.

Understanding Withdrawal Management and Taking the First Step Toward Recovery

The start of a new year naturally invites reflection. If substance use has become a coping tool that no longer serves us well, the new year can offer a sense of permission to try something different. We recently spoke with Christopher Rusk, LSW, LCADC, Manager of Recovery and Wellness for Valley Health System, about withdrawal management and taking first steps toward recovery.

Q: What is withdrawal management?

A: Withdrawal management – sometimes referred to as “detox” – is the medical stabilization process that occurs when someone reduces or stops using substances they have become physically dependent on. Certain substances, like alcohol, opioids and benzodiazepines, can cause withdrawal symptoms that can be extremely uncomfortable and, in some cases, life-threatening, if not treated appropriately.

In a withdrawal management program, individuals receive medical monitoring of withdrawal symptoms that usually involves providing specialized medications over time to allow the body to gradually adjust, as well as support from a multidisciplinary team of trained nurses, physicians and behavioral health professionals

The goal is to keep people as stable and comfortable as possible while their body adjusts. Withdrawal management is often a medically necessary first step.

Q: What are some common misconceptions people have about withdrawal or detoxing from substances?

A: One common belief is that withdrawing from substances will be unbearably uncomfortable, but medically supervised withdrawal is designed to ease symptoms through carefully managed protocols and medications. Under professional care, discomfort, such as nausea, cramps or anxiety, can be significantly reduced or even prevented.

Another misconception is that detox alone is enough – that once substances are cleared from the body, recovery is complete. In reality, withdrawal management only addresses physical dependence; long-term recovery requires addressing the emotional, behavioral and environmental factors that contribute to substance use through therapy, support and lifestyle change.

Finally, some assume detox is only for people with long-term or severe addictions, but even those in earlier stages of dependence can benefit from withdrawal support.

Q: What kind of support does Valley offer for withdrawal management?

A: The Recovery and Wellness Program at The Valley Hospital offers inpatient, medically supervised withdrawal management in a hospital setting. This means that individuals receive 24/7 medical and nursing care, specially designed medication protocols to address withdrawal symptoms, emotional and therapeutic support, access to group and individual therapy right on the medical unit and guidance on next steps in recovery tailored to their needs. The focus is on a continuum of care, not a one-time event.

Q:What advice would you give to someone who is nervous about taking the first step toward recovery? Change can feel overwhelming and uncomfortable. A:My advice is to start small. You don’t have to make a long-term commitment today. You’re simply reaching out to learn what your options are.

Recovery is about being supported by people who understand what you’re facing and who genuinely want to help you feel better and help you gain and develop the tools necessary to live a fulfilling, self-directed life.

If you’re unsure, you can call, ask questions or just talk through what’s going on. You deserve the chance to feel safe, supported and hopeful again – one step at a time.

For more information about Recovery and Wellness at Valley, please visit ValleyHealth.com/Recovery.

Start the new year with a commitment to your family’s total wellness. From pediatrics and specialized women’s services to advanced adult and senior care, Valley has the trusted doctors and healthcare professionals to support every stage of life.

With convenient locations close to home, online scheduling, health screenings, and wellness resources at your fingertips, Valley is here to keep you and your loved ones thriving all year long.

Begin your wellness journey with us today. Call or visit us online to learn more.

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