Pequannock January 2025

Pequannock January 2025

& Pompton Plains

A STITCH IN TIME

ACME COUNTRY FABRICS

BORN TO RUN NANCY GITIN

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JANUARY 2025

Contents

10 14 6

22

18

28

IN EVE RY ISSU E

4

Publisher’s Note FRESH BEGINNINGS

6

Local Tastes KC’S BAGEL EXPRESS

F E AT U R ES

28 Wellness Watch BEAT THE WINTER BLUES

10 New Year, New You

32 Photo Op FIRST LIGHT

The Spa 23 fitness center helps appreciative community members meet their wellness goals.

14 18

A Stitch in Time

O N T HE COVER

Running the World

The staff at Spa 23 offers expert guidance and top-of-theline equipment to help members live healthier lives.

For more than 40 years, Acme Country Fabrics has served a dedicated community of crafting customers.

Once a school track athlete, Nancy Gitin competes in marathons and other races across the globe..

22 Service and Friendship

PHOTOGRAPH BY ANTONIETTA HENRY

For members of the Suburban Woman’s Club of Pompton Plains, working to improve the community ‘feels like a party.’

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PUBLISHER’S NOTE

Fresh Beginnings

Pequannock & Pompton Plains MAGAZINE

Editor and Publisher Donna Fillweber

PHOTOGRAPH BY DAN PICCOLI

monthly massages, friendships and overall sense of community.

Enjoy “A Stitch in Time.” Acme Country Store is our very own old-fashioned fabric and notions shop. It brings back fond memories of sewing with my Scottish grandmother and taking quilting classes there. I hope you will find it heartwarming and nostalgic, too.

Be prepared to be awestruck by Nancy Gitin, New York Marathon runner and inspiration to all of us.

You have probably seen her locally, as she is always on the run to prepare for her events.

Learn why the ladies of our beloved Suburban Woman’s Club get together, who they are and all that they do in our community.

As writer Danielle Clements notes, “these women are not only members of a club but longtime dear friends. Laughter, ribbing and compliments flow freely among them.” Such an endearing story.

Lastly, check out what to do now that the days are dimmer and winter is officially here, with sound advice from psychologist Hayley Lynch, who offers ideas for beating the blues.

Wishing you and yours a wonderful New Year.

I can’t wait to see what 2025 brings. We are a magazine for and about you and our community.

Be sure to reach out and share your news, stories and pictures @pequannockmagazine.com.

Who doesn’t love a fresh calendar,

goals and new beginnings? Happy New Year, and welcome 2025. Let’s do this!

As we venture into our 20th edition, did you know that KC’s Bagel Express has earned awards as the top local bagel shop? Be sure to stop by and taste the difference for yourself. The honor is clearly for a reason—and their timehonored recipe has my vote, too!

Next, it is fitting to shine a light on Spa 23. January is the perfect time to get moving after lots of holiday celebrating.

I have personally been a member since it was a racquetball club, and I continue to love the kickboxing classes, yoga,

Donna Fillweber

Writers Danielle Clements Donna Del Moro Hayley Lynch Mary Shumeyko Angela Teta Kohle Photographers Antonietta Henry Dan Piccoli WAINSCOT MEDIA Chairman Carroll V. Dowden President and CEO Mark Dowden VP, Group Publisher, Regional Thomas Flannery VP, Content Strategy Maria Regan Creative Director Kijoo Kim Art Director Rosemary O’Connell Executive Editor Richard Laliberte Associate Editor Sophia Carlisle Advertising Services Director Jacquelynn Fischer Operations Director Catherine Rosario Production Designer Chris Ferrante Print Production Manager Fern Meshulam Advertising Production Associate Griff Dowden Pequannock & Pompton Plains magazine is published by Wainscot Media. Serving residents of Pequannock Township, the magazine is distributed monthly via U.S. mail. Articles and advertisements contained herein do not necessarily reflect the opinions of the publishers. Copyright 2024 by Wainscot Media LLC. No portion of this magazine may be reproduced in any form without written consent.

Publisher

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LOCAL TASTES

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Above: Jeffrey Salas (left) with Larry Sullivan, whose original bagel recipe has stood the test of time and is used for a variety of offerings.

Recipe for Success KC’s Bagel Express co-owner Jeffrey Salas upholds methods behind products that customers have loved for generations.

BY ANGELA TETA KOHLE

KC’s Bagel Express is an institution in Pequannock Township, and, according to co-owner Jeffrey Salas, its recipe for bagels (not to mention for success) has not changed in 37 years!

In 2006, Salas left his native Costa Rica to pursue new adventures and chase the American dream. After several years working in the restaurant industry, he began to explore new avenues for growth.

Three years ago, Salas learned about KC’s Bagel Express. His family visited the shop to get a feel for the environment, food quality and, especially, the vision and mission of KC’s Bagels.

Then they made an important decision: Today, Salas, and his partners, Mark and April Werner, are proud to own KC’s Bagel Express.

“Here at KC’s, it’s all about family and making memories,” Salas says.

Relying on Originals KC’s Bagels is a special place with a unique and time-honored recipe.

Larry Sullivan, the creator of this magical recipe, still works at KC’s today, making its delicious bagels—crispy on the outside and super-soft and fluffy on the inside.

Sullivan, 75, comes every evening, seven days a week, to make the amazing bagels, and customers truly appreciate his efforts.

Salas understood from the beginning the importance of keeping the original recipe, the same kitchen procedures and the same principles that have made KC’s Bagels so popular throughout the years.

“It is so rewarding when customers come in to tell me they used to ride their bikes here when they were kids, and they are still enjoying these bagels today,” Salas says.

JANUARY 2025

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Top right: Jeffrey Salas (right) with employees (from left) Ronni, Araceli and Marcela. Above middle: A large, busy oven is used to make the shop’s homemade bagels crispy on the outside and soft on the inside. Above: A mixer helps turn ample amounts of flour into the restaurant’s signature dough.

A Variety of Favorites Salas says it’s difficult to say which bagel is the shop’s most popular, but notes that some favorites stand out.

“Everyone loves a Taylor ham, egg and cheese on an everything bagel,” he notes. “Salmon, egg whites with vegetable cream cheese on a veggie bagel is also popular.”

Whether you go to KC’s to buy one bagel or a dozen, everyone feels the love in the place and leaves happy. It is no wonder that Team Taylor NJ gave KC’s egg bagel a stellar rating of 9.6 on Instagram.

“At KC’s,” Salas says, “we believe in what we do and are honored to be a part of the Pequannock community.”

Angela Teta Kohle, retired after 35 years of teaching, lives in Pequannock. She enjoys volunteering at her church, traveling, reading, baking, walking and working for the family business.

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Ristoran Dining is to bring a

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New Year, New You

The unparalleled Spa 23 fitness center helps appreciative community members meet their wellness goals.

Have you made any New Year’s resolutions for 2025?

Is there anything about your active lifestyle that you’d like to improve?

Could your mental, emotional or physical well-being use a boost?

If you answered yes to any of these questions, Spa 23 has solutions for you.

One of the few full health clubs in the area with a pool, Spa 23 offers expert awareness and education in all areas of wellness.

Spa 23 has been a community beacon of well-being and fitness for over four decades.

It opened in 1980 as a racquetball club, but over the past 44 years has evolved into the stunning facility we see today. With more than 40,000 square feet of opportunities, the gym offers something for everyone.

As members and guests enter, they are greeted by the friendly and knowledgeable front-desk staff, who can direct patrons to their desired area, register them for classes or prepare a nutritious workout snack. Also near the welcoming entrance is a pro shop offering stylish athletic apparel and footwear.

A community atmosphere is evident throughout the building. Along one hall is the new and inviting Kids’ Zone, offering childcare while parents exercise.

The kids’ program oversees the club’s popular (and often sold-out) summer camp as well as many other activities, such as birthday and holiday parties.

This department also provides popup opportunities throughout the year such as cooking classes, various seasonal events and Parents’ Nights Out, making everybody happy!

PHOTOGRAPHS BY ANTONIETTA HENRY

BY MARY SHUMEYKO

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Opposite page: Joe Pedatella, Spa 23 CEO (left) and Jenna Tulino, general manager. Top: Powerhouse Group Fitness instructors Dennis Murphy and Becky Ahlborn gear up for Group Fight class. Bottom: Life Fitness treadmills are plentiful on the second floor.

JANUARY 2025

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A heated indoor pool provides space for training and lessons.

Questions and Answers A first step toward taking advantage of Spa 23 services is asking yourself key questions like these: Do you want to be a stronger swimmer?

In the heated pool, the aquatics program is extremely successful. The pool is 25 yards long with four lanes, offering space for free swim while instruction carries on.

With certified lifeguards and instructors, FINS Swim Academy provides lessons and clinics for all ages. Its popular model has even been copied by other facilities. Beautiful locker rooms with changing areas and saunas complete the picture.

Do you want to improve your sports game?

Fitness opportunities abound at Spa 23. A variety of weight machines are available on both floors with selectorized equipment that focuses on specific body parts.

Everything is top-of-the-line, demonstrating how membership dues are reinvested to strengthen members’ outcomes.

Check out packages designed for students and others for adults. Trainers and instructors provide safe instruction for using apparatus, and five training sessions are included with each level of membership.

Health coaches offer individual programs as well as fun and friendly ways to make your workouts work. Stretching sessions and nutritional guidance are also available.

Are you an older adult? Do you worry about mobility?

Dozens of aerobic machines with individual TVs offer walking, running or cycling opportunities.

With a specific membership aptly called Forever Fit, older members can check in during the less busy afternoon hours and take advantage of classes targeting issues such as balance and strength.

A sense of belonging prevails as participants and coaches alike share encouragement. As with other programs, Forever Fit members are granted five training and two stretching sessions designed to improve circulation, posture and range of motion.

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Group fitness manager Ricky Russell helps office manager Annie Falzarano limber up in the stretch area at Spa 23.

Resources for Better Living Over 80 weekly classes are currently scheduled from small groups to larger sessions, where a sense of community is also strong.

Many classes are part of the Mossa workout system, known nationally for its group power. Popular activities include kickboxing, Zumba, Centergy, yoga and Pilates. Stationary bikes as well as spin classes are available in the separate Cycle House. A spirit of excitement and encouragement prevails throughout.

A separate workout space serves those who prefer more privacy as they improve their lives. Other areas include CrossFit, Pure Massage, BeYoga and the beautiful

new Lounge Twenty-Three, which features games and a kitchen area for private parties.

As the gym has evolved, so has its leadership. Cary Adler was the previous owner, preceded by his father, who began the business nearly 45 years ago.

Ownership recently transferred to Joe Pedatella, who has been with Spa 23 since 1998. He works closely with general manager Jenna Tulino and office manager Annie Falzarano. Together, they form a team that provides communication and camaraderie among staff and members.

Integrity and honesty are important in every aspect of operations. The staff of over 100 dedicated individuals regularly

works on leadership training and teambuilding activities.

Check out the club’s website at www. spa23.com for bios of the many health coaches as well as information about programs and activities.

It’s evident that the atmosphere at Spa 23 is filled with respect and enjoyment, even when workouts can be challenging and difficult. A favorite phrase among staff members is “Have you changed a life today?”

As we begin a new year, consider changing your own life!

Mary Shumeyko is a retired Pequannock teacher who helps at her church and the Pequannock Library. Traveling, running, reading and spending time with family fill her free time.

JANUARY 2025

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Alyce Van Der Stad selecting from the many fabrics at Acme.

A Stitch in Time For more than 40 years, Acme Country Fabrics has served a dedicated community of crafting customers.

BY DONNA DEL MORO

Alyce Van Der Stad quietly recalls that shortly after purchasing the building that now houses Acme Country Fabrics, the great flood of spring 1984 dumped six feet of water into the basement of her newly established business.

“What a grand opening we had,” says Van Der Stad, owner of Acme. “The whole area was inundated.”

More than 40 years later, Van Der Stad, 82, says the historic building— which used to serve as a dance hall and community center—has been her home away from home and a business staple in the community.

Though she has withstood several more floods, two of which damaged some of her goods, most of the havoc occurred on the basement level, thereby

saving her materials and products from damage. This space is where she now offers a variety of classes taught by dedicated crafters.

As she celebrates this auspicious anniversary, Van Der Stad, who lives in Wayne and grew up in Clifton, says she never imagined she would be at it this long, joking that she guesses she was just “too dumb to get out.”

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PHOTOGRAPHS BY ANTONIETTA HENRY

Familiar faces at Acme Country Fabrics include (from left) Lois Van Der Stad, Anne Lambert and Alyce Van Der Stad.

JANUARY 2025

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Alyce Van Der Stad sews on one of the higher-end Bernina machines.

Building on the Past Van Der Stad describes Acme as “just an old-fashioned country fabric store with buttons and notions.”

Entering the store is both a step back in time and a nod to the future. Computerized Bernina sewing machines line the aisles alongside bolts of fabric. Crowded in between are—among other items—buttons, swatches of materials for quilting, completed quilts, threads and embroidery hoops.

Establishments such as hers are hard to find these days, Van Der Stad acknowledges, saying that her clients come from as far away as Teaneck and Rockaway for this reason.

Customers can also shop online, yet even with that, her in-store traffic has been consistent, picking up around holidays such as Halloween.

Van Der Stad originally teamed with a partner but has been Acme’s sole proprietor for the past 28 years. She says she and her husband purchased the building because of the love of sewing that her mother instilled in her.

“My mother made all our clothes and had been doing so since my father bought her first machine, which had a treadle, in 1930,” she says. “Like my mother, I’ve sewed and quilted all my life.”

In addition to sewing, Van Der Stad says she is fairly crafty and extends her hobbies to dollmaking. “I love dolls,” she says. “I’ve made a lot of porcelain dolls—and that’s the most expensive hobby I’ve ever had.”

Sewing machines have come a long way since that faithful machine used by her mother, Van Der Stad notes. The machines she sells go beyond sewing; they embroider and quilt as well. Some machines allow users to create their own stitches, including basting stitches, and customize stitch patterns for embroidery. Some even offer wi-fi!

“The biggest change in 40 years has been the quality and capability of the machines,” Van Der Stad says. She still laments that the old handstitch days are over.

“The old quilters are dying off,” she says. “We are trying to cultivate a new breed of quilter.”

Some of Acme’s students or customers have earned recognition recently for their quilts, including Romie Frys, who won first place at the Pennsylvania National Quilt Extravaganza and first place at Warwick Valley Quilters Guild Stars of the Valley. Frys’ quilt is on display at Acme Country Fabrics.

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Above right (from left): Anne Lambert, Lois Van Der Stad and Alyce Van Der Stad sew using some of the various machines sold and serviced at the shop.

Right: Sergio Cohen repairs sewing machines.

Helpful Hints Do-it-yourself crafts and hobbies still rank consistently among the top choices for creative activities.

Van Der Stad points to numerous classes that the public can attend to learn crafts such as quilting, sewing, embroidering, crocheting, knitting, making holiday ornaments and creating rope bowls, which are crafted by stitching ropes together.

(These bowls can be made from cotton cord, macramé cord or bulky yarn, and can be covered with fabric.) The store even featured a no-sew ornament class during the holidays for those who might not be inclined to stitch.

Laura Koblizek and her mom, Ann

Hutcheon, whose work also won awards at the Warwick quilting festival, both teach classes at the store. Hutcheon has been working at Acme for more than 24 years.

“Every day, you get to meet people and often help them with their projects,” says Hutcheon. “Alyce is wonderful to work for and always has been—easygoing, friendly and generous.”

Since moving to Warwick, Hutcheon has reduced the time she spends in the store but says she enjoys every minute when she’s there. “It doesn’t feel like working,” she says, “and Alyce will always help anybody with anything.”

“I’ve basically grown up at the store and have been going there for as long as I can

remember,” says Koblizek. She teaches the annual no-sew Christmas ornament class and says Acme offers crafters a place to flex their creativity under Van Der Stad’s guidance.

“Alyce is easy to work with,” Koblizek says. “She’s quiet but sneakily funny, and she gives you free rein to run with your ideas.”

Van Der Stad and her husband, Leonard, have raised four children. She and Leonard, who is also still running his construction company, have adopted a dedicated work ethic with no plans to stop soon.

Donna Del Moro is a freelance writer who has lived in Pequannock since 1991.

JANUARY 2025

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Running the World

Once a school track athlete, Nancy Gitin competes in marathons and other races across the globe.

BY DONNA DEL MORO

Nancy Gitin recalls hiking in Lake

George, New York, with her family when she was 12. She quickly grew tired of it, sat on a rock and quipped, “Just leave me here to die.”

This admission from the 56-yearold Pequannock resident may seem startling to those who know her today.

She began running shortly after that hike and hasn’t stopped since. She has now participated in more than 17 marathons and 50 half-marathons.

Some events have been as close to home as the Pequannock Rotary 5K and numerous other local events— and as far away as Sydney, Australia, last September.

“New York is my favorite,” Gitin

says. “[The city] becomes a different place during the marathon. The crowd’s warmth and loud cheering give you a runner’s high from start to finish like no other.”

At the New York City Marathon in November, though she struggled at times with gastrointestinal issues, she placed 192 out of 1,360 runners in her age category; 5,633 out of 24,695 female runners; and 19,767 out of 55,508 overall.

In Sydney, Gitin placed 97 out of 425 runners in her age category; 1,202 out of 6,506 female runners; and 6,180 out of 20,284 overall. Gitin recorded her best marathon time at 3:46.

“I’m trying to get points for

an overall win in a USATF-NJ Grand Prix long-distance running competition,” says Gitin, who ran two half marathons—one before New York City and one after—to ensure she meets that goal.

Shortly after the Sydney marathon, Gitin was excited to learn she would run in the Tokyo event this year, achieving her goal of participating in all seven Abbott Marathon Majors, a series of some of the world’s most renowned races. She has competed in five thus far: Berlin, Chicago, New York, Boston and Sydney, which was recently declared the seventh Abbott Major. She will also run in the London Marathon this year.

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JANUARY 2025

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A Running Resumé Gitin credits her uncle in Canada with sparking her interest in training when she was a young girl. She spent six weeks cultivating her sport with his coaching.

“I ran with him daily and loved it from the first try,” Gitin says. She came home to join her middle school and high school track teams in West Orange, where she grew up.

She says coaches didn’t pay much attention to girls on the team. “The middle- and high-school coaches kind of forgot about us,” Gitin says.

Her hardcore training began much later. After participating and medaling in her first Run for Marge in 2015, she was hooked.

In 2017, she ran her first New York City Marathon, where she came in 15,086 out of 50,641 runners and 398 out of 2,757 in her age category.

“The performance I am most proud of was when I finished in second place in my age category at the Cincinnati Flying Pig Marathon in Spring of 2024,” Gitin says.

A graduate of Seton Hall University, Gitin is a licensed psychologist by day, working at various local care facilities and conducting telemedicine counseling sessions with her patients.

She has raised four boys ranging in age from 17 to 25 alongside her husband, Thomas, who grew up in Pequannock, where she moved 30 years ago.

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Rigorous Training Gitin’s training regimen is quite strict.

She typically trains six days a week and runs 35 miles. When preparing for a marathon, she runs 50 miles per week, usually selecting local paths, including the Pequannock rail trial, or opting to run with the Montclair Fleet Feet Running Club to build up endurance on hills, which is critical for the New York City Marathon.

Her diet stays consistent whether training for a race or not. Obvious choices for athletes include lots of protein and minimal carbs, and Gitin abides by that, acknowledging that

she’s “not much of an eater” anyway.

Gitin is proud to show off her collection of running shoes, which she counts as one of the most important factors in running safely.

She alternates shoes during her rigorous six-day training regimen, using different shoes for varied surfaces and events.

“I encourage runners to change up their shoes,” she says. “If I had an injury, it didn’t feel so bad if I switched to a different shoe.”

While running has its rewards, it also has its challenges.

Gitin is no stranger to injuries. Her

most recent occurred last summer on a run in Glen Rock, where she describes having a nasty fall that injured her hip. After visiting her orthopedist and undergoing some physical therapy, Gitin was in full recovery mode.

The injury didn’t impact her participation in the Sydney and New York City competitions during the fall. Clearly she was ready to run— and was a far cry from that little girl sitting on the rock.

Donna Del Moro is a freelance writer and former English teacher who has lived in Pequannock for 34 years.

JANUARY 2025

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PHOTOGRAPHS BY ANTONIETTA HENRY

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Opposite page: Suburban Woman’s Club members include (from left) Bernadette Nolan, Virginia Huresky, Beatrice Stanton, Janet Roome, Sherril Sawyer, Lorraine Mulhall and Faith Pavoni. Above: A lily of the valley flower marks the organization’s logo.

Service and Friendship For members of the Suburban Woman’s Club of Pompton Plains, working to improve the community ‘feels like a party.’

BY DANIELLE CLEMENTS

Eight members of of the Suburban

Woman’s Club of Pompton Plains gather in the warm and inviting home of Sherril Sawyer, excited to talk about their group and work. Walking into the party, so to speak, it’s clear that these women are not only members of a club but longtime dear friends.

Laughter, ribbing and compliments flow freely among them as they all but burst at the seams highlighting each other’s accomplishments. Modesty is in abundance as each of the women describe their personal roles and

contributions, but by the end of our meeting, it’s clear that their collective spirit and genuine joy experienced from serving their community is something special to behold.

There are few words to describe this powerhouse group appropriately outside of “extraordinarily generous.”

The club is a member of the General Federation of Women’s Clubs, the oldest and largest nondenominational, nonpartisan women’s volunteer organization in the world.

The local group boasts 73 members,

some of whom have been members for 70-plus years. One, Bea Stanton, turned 100 this year, making her the local organization’s longest-serving active member.

Committees include Education and Libraries; Environment; Health and Wellness; Arts and Culture; Civic Engagement and Outreach; Fundraisers; and Donations and Special Projects. It would be challenging to list all the group’s many service projects and initiatives, but a few stand out.

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From left are Janet Roome and Virginia Huresky.

Tireless Teams One of the Health and Wellness committee’s favorite campaigns seems to be the coffee can cookie drive.

Club members spend weeks baking all kinds of cookies and use them to fill coffee cans that they have saved and personally decorated. In November, 153 cans full of cookies were distributed to a variety of deserving recipients.

“We put as many as we can give in each can,” Bernadette Nolan, co-chair of the committee, remarks with a smile.

Nolan also describes dozens of initiatives undertaken by this committee to benefit nursing homes, breast cancer awareness, police and fire departments, the library and more.

“Bernie is being modest,” says member

Faith Pavoni when Nolan finishes speaking. “They do a lot more than that!”

Each year, the Civic Engagement committee makes Christmas stockings for troops overseas. Stockings are filled with food, socks, treats and necessities that may be hard for service members to get while deployed. As a special touch, members also color and express gratitude and holiday spirit in personal notes that are placed into each stocking.

The Education committee dedicates time and resources each year to selecting six high school seniors to receive $1,000 scholarships. Committee members sit with high school guidance counselors to review blinded applications and vote on the winners.

Town clean-ups, recycling projects

and the installation and maintenance of community gardens are a just a few of the Environment committee’s active projects. This year, two trees standing outside Chilton Hospital were decorated with handmade, environmentally friendly decorations to bring cheer to hospital staff, patients and visitors.

In a particularly amusing conversation, the group discusses their discovery that the popular deck production company Trex will donate one beautifully made park bench for every 500 pounds of plastic donated to the company for recycling. The group already has managed to procure several benches that are placed around town. Doing the math, that is a lot of plastic saved, donated and recycled by this tenacious team.

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Forming Treasured Bonds While the pledge of the group remains strong, the organization has witnessed some changes over the years. For example, it is less strict these days than in the past, trading formal meetings for living-room gatherings and snacks.

Age requirements have been lifted. Sawyer, a decades-long member, had to wait until she was 35 in order to join—a story that sparked laughter among the group.

These relaxed rules have appealed to a broader population, encouraging membership growth.

When asking these exceptional women for their fondest memories or aspects of membership, answers vary, but all boil down to one simple theme: service and friendship.

“We’re like sisters, and there is something to meet everybody’s interests,” says member Janet Roome.

“It’s true,” Sawyer chimes in, “and age doesn’t matter. We have fun and laugh a lot.”

Janice Moran, another member, remarks, “We try to make everyone feel welcomed.”

Nolan succeeds in perhaps capturing the group’s sentiment perfectly. “It makes you feel so good knowing you’re helping people,” she says. “And everything we do together feels like a party.”

The Suburban Woman’s Club of Pompton Plains will celebrate its 80th birthday in 2026, so keep an eye out for commemoration activities. To learn more about the group, visit www.facebook.com/ SurburbanWomensClubofPomptonPlains.

From left, top: Beatrice Stanton, Sherril Sawyer and Lorraine Mulhall. Above: Bernadette Nolan and Faith Pavoni.

Pequannock resident Danielle Clements is a lucky wife, mom to two awesome boys, a dog lover (especially her beloved Bowie) and a communications professional.

JANUARY 2025

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Reach THOUSANDS of homes in Pequannock with your business message.

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Pequannock & Pompton Plains To advertise, contact: Donna Fillweber Donna.Fillweber@wainscotmedia.com

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Anthony Franco’s Lincoln Park Ristorante & Pizzeria

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WELLNESS WATCH

Beat the Winter Blues A local therapist offers practical ways to keep spirits bright when days are dimmer.

BY HAYLEY LYNCH, LCSW

As the calendar changes and cold weather settles in, many people experience low energy and feelings of sadness. This experience occurs due to decreased exposure to sunlight in the winter.

While these feelings can be challenging, many beneficial interventions are available that can help shift from being down in the dumps to having more pep in your step!

Try these therapist-approved strategies to beat the winter blues this season.

Stay Active Exercising is an incredibly helpful way to boost your mood. Movement produces endorphins, which are hormones that help increase overall well-being and reduce stress. Go for a run around the block or try a yoga class!

Eat Healthy Enjoying a balanced diet full of nutrients can keep the body—and the mind— healthy throughout the cold months.

Experiment with new recipes using in-season fruits and vegetables for nutritious meals.

Get More Sunlight Taking time to enjoy moments of daylight, whether it’s a walk around the block or sitting near a window on a bright day, can help combat feelings of depression in the winter months.

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JANUARY 2025

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WELLNESS WATCH

Socialize with Others Connecting with others can help reduce feelings of loneliness and depression.

Remaining engaged in the community is a wonderful way to give back and enhance your own well-being. Try meeting up for coffee with an old friend or volunteering with a local charity.

Improve Sleep Hygiene Maintaining a consistent sleep schedule helps promote stable energy levels and better mood. Adults should aim for about seven to nine hours of sleep per night. Proper rest helps increase focus, improve mood and reduce stress.

Make Time for Fun Having a good time, either alone or with others, can lead to an overall better mood and outlook on life. Schedule a family game night or watch your favorite comedy. After all, laughter is the best medicine!

Practice Gratitude Giving thanks every day is an important way to promote positive thinking and express appreciation. Start each morning off by identifying something you are grateful for and reap the benefits all day!

Hayley Lynch, LCSW, is a therapist who specializes in working with children, adolescents and young adults, and is grateful to be part of this wonderful community!

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12/9/24 10:46 9:01 AM 12/4/24

PHOTO OP

First Light

January holds the promise of a new year, and dawn the promise of a new day, in this photo taken at Woodland Lake by Maureen Brain.

Have a great image for Photo Op? Submit your high-resolution shot to donnafillweber@gmail.com.

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