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Inherited Retirement Account Withdrawal Rules: What do you need to take out and when?

Written by Anna R. Myers Norton on . Posted in Families Today.

The rules have changed regarding when a beneficiary must take money out of their inherited retirement plan or IRA account, referred to here as an “Inherited Account”.  The SECURE Act of 2019 and the SECURE 2.0 Act of 2022 set up new rules for Inherited Accounts, including whether beneficiaries must take money out of those accounts on an annual basis. 

It is important to understand these new rules so you may make the best choices for you and your family and avoid significant IRS penalties that could reduce your inheritance. 

When must a surviving spouse take money out of their Inherited Account? 

Generally, the surviving spouse of the original retirement account owner (“Owner”) may withdraw the balance of their Inherited Account over the course of their lifetime.

Other beneficiaries who may withdraw their Inherited Account over their lifetime include: (a) disabled and chronically ill persons, (b) minor children of the Owner (until they turn 21 years old), and (c) persons not more than ten years younger than the Owner.   Each of these beneficiaries are known as an Eligible Designated Beneficiary (“EDB”). 

What if you are not an EDB?

In general, a Non-Eligible Designated Beneficiary (“NEDB”) must withdraw the entire balance of the Inherited Account within ten years after the Owner’s death. 

Do those beneficiaries need to make annual withdrawals? 

If the Owner was required to take annual distributions out of their account prior to their death (known as required minimum distributions or “RMDs”), then the NEDB must take out their own annual RMDs based on their life expectancy.  This requirement is in addition to the requirement that the Inherited Account be fully distributed within ten years.  Based on the size of the account and the RMDs required, the Inherited Account may end up being fully distributed in less than ten years. 

What if the Owner was not required to take RMDs? 

If the Owner was not required to take RMDs at the time of their death, then the NEDB is not required to take their own RMDs annually after the Owner dies.  They do, however, still need to withdraw all of the funds out of the Inherited Account within ten years of the Owner’s death.  This can be very beneficial in terms of deferring and lowering taxes, because the NEDB can wait to withdraw the funds until year nine or year ten, perhaps after they retire, when they are potentially in a lower tax bracket.  

Are Roth retirement plans and IRA accounts treated the same?

No, NEDBs who inherit Roth retirement plans or IRA accounts are not required to take annual RMDs.  The NEDB of a Roth retirement plan or IRA account is free to decide when to withdraw funds from the account, as long as the entire account is distributed within ten (10) years of the original participant/owner’s death.  Spouses and other EDBs do not have to withdraw funds from Roth retirement plans or IRA accounts within ten years of the original participant/owner’s death.  They are free to withdraw the funds whenever they wish during their lifetimes.  Roth distributions are tax free, whether you are an EDB or a NEDB.

The rules regarding Inherited Accounts are complex and making sure you make the right choices for you and your family can be daunting.  In order to assure you minimize taxes and make the best decisions, it is advisable to consult an experienced estate planning professional or tax advisor.

Anna R. Myers Norton is an associate attorney with O’Connell and Aronowitz, 1 Court Street, Saratoga Springs, New York.  Anna’s practice is focused in the areas of trusts and estates law, including estate planning and estate administration. 

The Importance of Diversification in Your Investment Portfolio

Written by Stephen Kyne, CFP on . Posted in Families Today.

In the world of investing, sometimes the only certainty is uncertainty. Economic fluctuations, market volatility, and unforeseen global events can significantly impact the value of your investments. During such uncertain times, diversification becomes an essential strategy to mitigate risk and potentially enhance returns. But what exactly is diversification, and why is it so crucial for investors?

Diversification is an investment strategy that involves spreading your investments across a variety of asset classes, sectors, and geographical regions. The primary objective of diversification is to reduce risk by ensuring that the performance of any single investment does not excessively impact the overall performance of your portfolio. Essentially, it’s about not putting all your eggs in one basket.

One of the most significant advantages of diversification is its ability to mitigate risk. Different asset classes, such as stocks, bonds, and real estate, tend to react differently to the same economic events. For instance, when stock markets experience a downturn, bonds often perform better as they are considered safer investments. By holding a mix of assets, you can potentially offset losses in one area with gains in another, smoothing out the overall performance of your portfolio.

Diversification not only helps in managing risk but also has the potential to enhance returns. By investing in a variety of assets, you tap into different growth opportunities. While some investments might underperform, others may experience significant growth, contributing positively to your portfolio’s overall performance.

During periods of economic uncertainty, such as recessions, geopolitical tensions, or pandemics, markets can become highly unpredictable. In such times, a diversified portfolio is more likely to weather the storm. For example, during the COVID-19 pandemic, while certain industries like travel and hospitality suffered, others such as technology and healthcare thrived. Investors with diversified portfolios could benefit from the growth in these sectors even as other parts of their portfolios faced challenges.

When diversifying, it’s crucial to strike a balance. Over-diversification can dilute potential returns, while under-diversification can leave you vulnerable to market swings. A well-balanced portfolio considers your risk tolerance, investment goals, and time horizon. For instance, a younger investor might lean more towards stocks for higher growth potential, while someone nearing retirement might prioritize bonds or cash for stability.

Diversification is not a one-time task but an ongoing process. Working with your Certified Financial Planner® professional to regularly review and rebalance your portfolio can help to ensure that it continues to align with your investment objectives and risk tolerance. Market conditions change, and so should your investment strategy. Rebalancing involves adjusting your portfolio to maintain your desired level of diversification.

Diversification is a fundamental principle of sound investing, particularly during uncertain times. By spreading investments across various assets and regions, investors can mitigate risks, seize growth opportunities, and navigate market volatility more effectively. While no strategy can completely eliminate risk, diversification provides a robust framework for building a resilient investment portfolio that can help withstand the ups and downs. 

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial, LLC in Saratoga Springs.

Sterling Manor Financial, LLC is an SEC Registered Investment Advisor and does not provide tax or legal advice, nor is it a third-party administrator. Consult your attorney or accountant prior to implementing any tax or legal strategies.

January is Glaucoma Awareness Month—Early Detection Saves Sight 

Written by Saratoga TODAY on . Posted in Families Today.


by Susan Halstead, ABOC, FNAO

Glaucoma is often called the “silent thief of sight” because it usually begins with no noticeable symptoms. By the time many people detect a problem—such as changes in peripheral vision—significant, and often irreversible, damage to the optic nerve may have already occurred. According to the Glaucoma Research Foundation, over three million Americans have glaucoma, yet nearly half are unaware they have it. This condition most commonly stems from elevated pressure inside the eye, which gradually harms the optic nerve and can ultimately lead to blindness if left untreated. 

The good news is that with regular comprehensive eye exams, glaucoma can be detected in its earliest stages. Here at our practice, we have invested in state-of-the-art diagnostic technology, including the Optos retinal imaging system, to provide incredibly detailed images of the back of the eye. This advanced equipment allows us not only to identify subtle changes that might indicate the onset of glaucoma but also to monitor the progression of the disease with a high level of accuracy. By catching any suspicious changes early, patients have a much better chance of preserving their vision through treatments such as prescription eye drops, oral medications, laser therapy, or surgery. 

Glaucoma is more common in adults over 60 and in individuals with a family history of the disease, but anyone can be at risk. Because symptoms can remain hidden for years, it’s crucial to schedule regular eye exams—especially if you fall into a higher-risk category. Early detection truly saves sight, and with cutting-edge tools like Optos, we’re better equipped than ever to protect your vision for years to come. 

Susan Halstead, ABOC, FNAO is a Nationally and NYS Licensed Optician and owner of Family Vision Care Center on 6 Carpenter Lane in Saratoga Springs. Susan can be reached via email at Susan@familyvisioncarecenter.com. Family Vision Care Center is celebrating 105 years of providing comprehensive eye health care to Saratoga County with Susan as the third owner.

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Mystifying Middle Schoolers

Written by Saratoga TODAY on . Posted in Families Today.



by Kate Morna Towne

“Mothering Boys”

Not only am I the mom of four former middle schoolers and one current middle schooler, but I’ve been teaching middle schoolers this year as well. I have been reminded of this article — which I wrote almost ten years ago — many times over the last few months and thought it might be helpful for some of you as well.

I read recently about two recent studies that focused on parenting middle schoolers (sixth- through eighth-graders) — one found that parents (especially mothers) of middle schoolers are more stressed than at any other time of their parenthood; the other said that parents’ confidence in their parenting abilities declines during the middle school years.* 

I hadn’t gone looking for information about parenting a middle schooler — an article discussing the two studies popped up in my Facebook newsfeed — but I felt like it made a little more sense of some things that have been going on here.

My two oldest boys are in this age range — one will be entering middle school next year, the other is going into seventh grade — and until this summer I’d been reveling in all the positives this new age brings. I watched my oldest boy navigate sixth grade last year — the first year of middle school for our whole family — and I was blown away by the huge, marked increase in independence in his academics and his real interest in and love for volunteering and community service, as well as increasingly interesting and fun conversational skills. I was already seeing those things when he stepped it up even more when my mother-in-law fell ill this past February — every Saturday for the last two months she was alive, my son tended to his grandmother by reading to her, washing dishes, staying out of the way if needed, and generally being a companion to my husband, who spent the entirety of every Saturday caring for his mom. My boy never complained, and seemed to really understand how important it was that he give his best.

But despite some really lovely behavior outside the house, my kids have always been prone to letting their standards slide when they’re in the comfortable environment of home. When my oldest was a toddler I remember asking the pediatrician why he was so well behaved outside the house and so hard to handle inside it? He told me then that it was because my son was comfortable at home — that we’d succeeded in creating the safe environment we always wanted our home to be for our kids, and so our boy knew that no matter how badly he behaved, we’d still love him. The first half of this summer was sort of like the middle-school equivalent of that, and I was so taken off guard that I wasn’t quite sure what to do. For better or worse, my gut reaction for every kind of bad behavior is to crack down, dole out punishments, and restrict privileges, with the goal of nipping bad behavior in the bud as quickly as possible. But not only did my usual course of action not seem to be working, I wasn’t even sure that it was the right approach in general. I’d seen in the last year the beginnings of the emergence of a man where my little boy had once been. I’d seen goodness and honor and integrity of a more mature kind showing itself. My way of dealing with small children seemed, all of a sudden, somewhat inappropriate for this fast-growing, quickly maturing young man.

What to do? About halfway through the summer, I felt that I’d had more than enough. I was at my wit’s end, I was tearing my hair out, I was yelling, I was crying … and then the most amazing thing happened! Just when I felt like things couldn’t possibly get worse (don’t laugh, you parents of older kids! I do know it can get worse), things all of a sudden got better. Like, a thousand times better. One hundred and eighty degrees better. 

All of a sudden, he started putting forth real effort to be patient with his brothers. To be accommodating to the ways in which I need things to run for smooth, peaceful days. To be self-sufficient and even proactive — he told me, for example, that for my birthday he was going to clean the front room. Cleaning and similar daily chores were one of the things we butted heads about the most at the beginning of the summer, and here he was, telling me he was going to do it on his own? Without prodding, pleading, or threatening? I admit I thought, “We’ll see,” and for the next week I did just that — I watched how every day he spent huge chunks of time doing the deepest of deep cleans. When it was done, we had a room that was immaculate — clutter-free, clean, cozy. Then he decided to move on to one of the bathrooms. Then I needed the other bathroom cleaned and asked if he would help me with it, and not only did he say yes right away, but he did more than what I asked.

The last half of this summer has kind of been like a dream! And I’ve made sure to tell him, as many times as I think of it, how grateful I am for all his attempts at helpfulness and self-control and good humor.

I’m not really sure what to expect going forward, which seems to basically be the idea with the middle-school age. The Wall Street Journal article that discussed the two studies described it thusly: “The turbulence that hits sixth- through eighth-graders often begins with the onset of puberty, bringing physical changes and mood swings.”* Turbulence, changes, mood swings, indeed.

I totally get it — I’m sure we all can, if we remember back to our own middle-school days. Remembering it’s not easy on the kids either is helpful! But I do know I’m encouraged by what I’ve seen so far, and the next time we hit a rough patch (as I’m sure you more experienced parents know will happen), I’ll spend a lot of time sitting in my clean front room trying to remember all the good things middle school can bring.

*Luther and Ciciolla. “What it feels like to be a mother: Variations by children’s developmental stages.” Dev Psychol. 2016 January; 52 (1): 143–154, and Glatz and Buchanan. “Change and Predictors of Change in Parental Self-Efficacy from Early to Middle Adolescence.” Dev Psychol. 2015 October; 51 (10): 1367-1379 as discussed in Shellenbarger, Sue. “Mom’s Middle-School Blues.” The Wall Street Journal. May 17, 2016; available at http://www.wsj.com/articles/moms-middle-school-blues-1463505537. 

Kate and her husband have seven sons ages 20, 18, 16, 14, 13, 10, and 6. Email her at kmtowne23@gmail.com.

Kickstart Your New Year with Healthy Habits: A Comprehensive Guide

Written by Saratoga TODAY on . Posted in Families Today.


byDr. Matt Smith, DC

As the calendar flips to a new year, many individuals embrace the opportunity for renewal and self-improvement. The start of the year is an ideal time to reassess your health and well-being, setting actionable goals that can lead to sustainable lifestyle changes. Whether you aim to lose weight, increase your fitness level, or incorporate more nutritious foods into your diet, establishing healthy habits can significantly enhance your overall quality of life.

Here’s how to start off the new year on the right foot.

1. Set Realistic and Specific Goals

Your objectives should be Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of vague goals like “I want to eat healthier,” aim for something specific like “I will incorporate two servings of vegetables in my lunch every day.” Divide your goals into smaller, manageable steps. For instance, if you aspire to exercise more, start with 15 minutes of activity a day and gradually increase it as you build stamina.

2. Create a Balanced Nutrition Plan

Focus on incorporating whole, unprocessed foods into your diet. Fresh fruits, vegetables, whole grains, lean proteins, and healthy fats should form the backbone of your meals. Dedicate a portion of your week to planning and preparing meals. This not only saves time but also reduces the likelihood of making unhealthy food choices onbusy days.

3. Establish a Regular Exercise Routine

Exercise doesn’t have to be a chore. Whether it’s dancing, hiking, swimming, or cycling, find physical activities that you genuinely enjoy. This makes it easier to stick with a routine. Aim for a balanced workout regimen that includes cardiovascular exercise, strength training, and flexibility exercises. This combination not only improves overall fitness but also keeps your routine interesting.

4. Prioritize Mental Health

Incorporate mindfulness practices such as meditation, deep breathing, or yoga into your daily routine. These practices can help reduce stress and improve overall mental well-being. Consider reducing time spent on social media and screens, especially before bedtime. Instead, engage in activities that promote relaxation and self-care. Surround yourself with supportive friends and family who encourage your healthy habits.

5. Get Quality Sleep

Aim for 7-9 hours of quality sleep each night. Create a calming bedtime routine, and try to go to bed and wake up at the same time every day. Make your bedroom conducive to sleep by keeping it dark, cool, and quiet. Consider using blackout curtains and white noise machines if necessary. Reduce caffeine intake in the hours leading up to bedtime and limit exposure to screens, as blue light can interfere with your body’s natural sleep-wake cycle.

6. Monitor Progress and Adjust Accordingly

Keep a Journal: Document your meals, workouts, and emotional well-being. Journaling can provide insights into your habits, helping you see what works and what needs adjustment. Set a monthly check-in to assess your progress. This allows you to celebrate successes and make necessary adjustments to your plan. Understand that slip-ups are normal. Instead of dwelling on setbacks, focus on getting back on track with your healthy habits.

Starting the new year with healthier habits is not just about quick fixes or resolutions; it’s about cultivating a sustainable lifestyle that enhances your overall well-being. By setting realistic goals, focusing on nutrition, incorporating regular exercise, prioritizing mental health, ensuring quality sleep, and monitoring your progress, you can embark on a path toward a healthier, happier you. Remember, the journey to health is a marathon, not a sprint—embrace every step of the way!

Dr. Matt Smith has been a Chiropractor in Saratoga Springs for 36 years. He and his daughter Dr. Kevy Smith Minogue can be reached at 518-587-2064 or at MySaratogaChiropractor.com.

Developments Regarding the Corporate Transparency Act

Written by Saratoga TODAY on . Posted in Families Today.



by Matt Dorsey

Multiple Court Cases Leave an Uncertain Landscape

In an article I wrote last February, I made note of Congress’ enactment of the Corporate Transparency Act (“CTA”) on January 1, 2021.  The implementation of the CTA followed on January 1, 2024, when the Treasury Department’s Financial Crimes Enforcement Network (“FinCEN”) promulgated a final rule detailing the filing requirements for the CTA.

As I noted in my article last year, the purpose of the CTA was to help protect our national security by giving the Treasury Department more information about corporate filings and the owners of companies who do business in the United States.  

The CTA requires certain business owners to file information with FinCEN with regard to their companies, however, last year the CTA was challenged in federal court in several states, including Alabama and Texas.

What happened in Alabama?

In the case of Nat’l Small Bus. United v. Yellen, a federal district court in Alabama held on March 1, 2024, that the provisions of the CTA were unconstitutional and could not be applied against the plaintiffs in that case.  That case, however, only applied to those plaintiffs and did not have nationwide effect.  

What happened in Texas?

In the case of Texas Top Cop Shop, Inc. v. Garland, a federal district court in Texas held that the provisions of the CTA were likely unconstitutional and issued a nationwide injunction against its enforcement.  Unlike the Alabama case, this injunction had nationwide effect and meant that companies were not required to file information with FinCEN.

Was the Texas case appealed?

Yes.  It was appealed to the U.S. Court of Appeals for the Fifth Circuit, where a motions panel of that Court stayed the nationwide injunction.  On December 26, 2024, however, only three days after the motions panel of the Court stayed the nationwide injunction, the merits panel of the same Court vacated the stay of the injunction, which meant that the injunction was back in effect.  What is the current status of the CTA?

After the merits panel of the U.S. Court of Appeals for the Fifth Circuit vacated the stay of the injunction, the provisions of the CTA were no longer enforceable nationwide.  This is a temporary step, pending the Court’s later decision on the merits of the case.
What are the next steps in Court?

The federal government has submitted a petition to the U.S. Supreme Court to stay the nationwide injunction kept in place by the U.S. Court of Appeals for the Fifth Circuit.  Justice Samuel Alito, who handles emergency matters for the Fifth Circuit, has asked the plaintiffs in the Texas case to respond to the government’s request by today, January 10, 2025.

Why does all this matter?

The legal maneuvering regarding the CTA has been substantial and interesting (at least to lawyers) during the last year, but why does it matter to the general public?  It matters because the CTA requires information be filed for certain small businesses with FinCEN at the U.S. Treasury Department.  

When are the initial filings due?

For companies formed prior to 2024, the filings (prior to the nationwide injunction) were due by January 1, 2025.  For companies that were created in 2024, the filings were due within 90 days of when they were formed.  For companies that are created in 2025, the filings are due within 30 days of when they are formed.

What happens if a company does not file?

Penalties for willful noncompliance include civil penalties of $500/day while the violation continues and a criminal fine of up to $10,000 and/or two years in prison.

Who has to file and what is the process?

For answers to that question, I refer you back to my article published in the February 16, 2024 issue of Saratoga Today, which is available on-line.  In that article, I review the details regarding who has to file and the process involved.

Given the current uncertainty regarding the CTA, it is difficult to know what to do if you are required to file with FinCEN pursuant to the terms of the CTA.  FinCEN is currently keeping their filing portal open, so voluntary filings will be accepted if you wish to file.  Otherwise, if the CTA applies to you, you can await the outcome of the battle in the Courts – which has now made its way all the way up to the U.S. Supreme Court. 

When dealing with business compliance matters, it is always useful to seek counsel from attorneys who keep track of developments in the law.  This is advisable because failure to comply with CTA requirements, if they are reinstated, can result in significant fines and even possibly incarceration.

Matthew J. Dorsey, Esq. is a Shareholder with O’Connell and Aronowitz, 1 Court Street, Saratoga Springs, NY. Over his twenty-eight years of practice, he has focused in the areas of elder law, estate planning, and estate administration. Mr. Dorsey can be reached at (518)584-5205, mdorsey@oalaw.com and www.oalaw.com.  

2025 Economic Outlook

Written by Saratoga TODAY on . Posted in Families Today.



by Stephen Kyne, CFP
Sterling Manor Financial
for Saratoga TODAY

A double exposure image of skyscrapers with overlay of financial graphs, set against a blurred background, illustrating the concept of business growth

The markets in 2024 were dominated, largely, by AI/IT and the Fed. 

The S&P 500 and the NASDAQ 100 were up 23% and 25%, respectively. On the surface that may appear to suggest that stocks, in general, did very well, however a deeper dig shows that a huge share of returns were limited to a very few stocks.

The “Magnificent 7” stocks make up nearly 33% of the S&P 500 that you often see quoted, and nearly 50% of the NASDAQ 100, the other 493 and 93, respectively, make up the rest. Weighting in these indices is proportional to the size of the companies. If you flatten it out and take all 500 companies in the S&P at equal weight, you’ll find a return of only about 12% for the year, which paints a very different picture. Investors have plowed funds into these few names, at the expense of the broader market. 

Looking ahead to the new year, we are cautiously optimistic about US stock markets providing positive returns for 2025. Much will depend on the governing policies and priorities of the new administration, which we believe we’ll learn in rapid succession in the third week of January. 

It was announced by the President-elect that we’ll be re-naming the Gulf of Mexico the “Gulf of America”, as well as putting “substantial” economic pressure on Canada to surrender its sovereignty and become the 51st state. Once those very pressing issues are settled, maybe everything else will fall into place, and we can end this piece here. 

If only that were true…

Sideshows like these create unnecessary distractions and uncertainty for businesses and the markets. If there is one thing financial markets crave, it’s certainty. Volatility arising from this uncertainty is likely to affect domestic and international markets, as investors vacillate between bullish sentiment and defensive posturing. 

Word is beginning to circulate about a possible emergency declaration by the incoming President, which would give him extraordinary power to enact economic measures, which would continue to create uncertainty

It’s widely expected that we will see tariffs placed on imports from Canada, Mexico, China, and several other trading partners. The severity of these tariffs will determine to what degree they are inflationary and impact prices. In general, tariffs would be passed on to the consumer, and we believe companies will largely maintain their margins. If tariffs are too high, however, and the consumer capitulates, we have concerns about the longevity of the current bull market. 

Tariffs will likely be met with retaliatory tariffs, which could make US-made products comparatively more expense on foreign markets, exacerbating a situation already created by the strength of the US Dollar. The knock-on effect here may be cuts in production and a loss of US jobs. 

As discussed in last month’s piece, an immigration policy that would see the wholesale collection and deportation of undocumented workers would be incredibly disruptive to vital areas of the economy, especially agriculture and construction, and could weigh further on US markets. 

The election of Donald Trump has many assuming that the 2017 tax cuts will be renewed, as many are due to sunset and revert to their 2017 levels at the end of this year. We think this is probably a simplistic view, as the narrow majority in the House is comprised partially of fiscal hawks who are unlikely to blindly sign off on a set of tax laws which is expected to add more than $4.5 trillion to the nation’s $36.2 trillion debt. 

This debate will happen, of course, only if and when Congress avoids default this year by raising the debt ceiling even further. The debt ceiling was temporarily suspended in June 2023, by the aptly named “Fiscal Responsibility Act.”

The Fed, which had the market waiting with bated breath for a rate cut for more than a year, finally gave in last year and reduced rates by 1% by year-end. It’s our belief that the Fed is unlikely to take any further action around rates until it has a firm understanding of the effects of new legislation and economic policies. We do not expect rates to come down dramatically in 2025, barring some economic or geopolitical calamity which necessitates it. 

In general, we believe there are more headwinds than tailwinds and that this year will be volatile, but overall positive for the US stock markets. We hope to see a healthy broadening of the market away from the “Mag 7” stocks; prudent fiscal, foreign, and domestic policy; and a Fed that continues to loosen. If those don’t materialize, we are optimistic that the US economy is on sound enough footing that it will win in spite of it all, but at the expense of international markets.

Remember that this piece contains forward-looking statements which are opinion, based on information currently available, and subject to change. As always, work closely with your Certified Financial Planner® professional to help ensure your financial strategy reflects your needs and the realities of the economic landscape, whatever they may be.

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial, LLC in Saratoga Springs.

Sterling Manor Financial, LLC is an SEC Registered Investment Advisor and does not provide tax or legal advice, nor is it a third-party administrator. Consult your attorney or accountant prior to implementing any tax or legal strategies.

Staying Healthy During the Holidays: Tips for a Balanced Season

Written by Saratoga TODAY on . Posted in Families Today.

Dumbbells, Christmas tree branches, gingerbread man cookies, candy canes decorations, decor pendant ornaments. Gym workout holiday season composition. Sport training flat lay. Cheat day temptation vs sticking to the diet.


Dr. Matt Smith, DC

The holiday season is often a time of joy, celebration, and indulgence. However, it can also bring about challenges related to health and wellness. With the influx of rich foods, festive drinks, and a busy schedule, it’s easy to stray from healthy habits. Here are some effective strategies to help you maintain your health during this festive period.

1. Mindful Eating

One of the keys to enjoying holiday foods without overindulging is practicing mindful eating. Here’s how to do it:

Slow Down: Take your time when eating. Enjoy the flavors and textures of your food rather than rushing through meals.

Portion Control: Serve smaller portions or use a smaller plate to help control your food intake.

Listen to Your Body: Pay attention to hunger cues. Eat until you’re satisfied, not stuffed.

2. Stay Active

The holiday season can disrupt regular workout routines, but it’s important to prioritize physical activity. Consider the following:

Incorporate Movement: Engage in short workouts or even 10-minute activity bursts throughout the day—this can include taking the stairs, going for walks, or dancing to your favorite holiday songs.

Plan Active Gatherings: Suggest fun, active outings with family and friends, such as hiking, skating, or playing holiday-themed games.

3. Balance Indulgence with Healthy Choices

While it’s okay to enjoy holiday treats, balance is key. Consider these tips:

Healthier Alternatives: Offer healthier options at gatherings, such as vegetable platters with dip, fruit salads, or whole grain snacks.

Limit Alcohol: If you choose to drink, set limits on the number of drinks you consume. Opt for lower-calorie beverages and alternate alcoholic drinks with water.

4. Manage Stress

The hustle and bustle of the holidays can lead to increased stress, which impacts both mental and physical health. Incorporate stress-reducing practices into your routine:

Mindfulness and Meditation: Take a few moments each day for deep breathing or meditation. This can help calm your mind and reduce anxiety.

Stay Organized: Create a checklist to manage your tasks efficiently, from grocery shopping to gift wrapping, which can help alleviate last-minute stress.

5. Stay Hydrated

It’s easy to forget to drink water amidst holiday celebrations, yet staying hydrated is essential for overall health:

Set Reminders: Carry a reusable water bottle and set reminders on your phone to ensure you’re drinking enough.

Infuse Water: Add slices of fruits or herbs to your water for a festive touch that encourages hydration.

6. Prioritize Sleep

With all the festivities, sleep can often take a backseat. Lack of sleep can impact your mood, appetite, and energy levels:

Establish a Sleep Routine: Aim to go to bed and wake up at the same time each day, even during the holidays.

Create a Relaxing Environment: Make your sleep space as comfortable as possible. Consider using blackout curtains and white noise machines to improve sleep quality.

The holiday season should be a time of joy without sacrificing your health. By implementing these strategies, you can maintain a balance between enjoying festive treats and staying healthy. Remember that it’s about enjoying the moments, the company of loved ones, and creating lasting memories—healthy habits can help ensure you feel your best while doing so. Happy holidays!

Dr. Matt Smith has been a Chiropractor in Saratoga Springs for the past 37 years. He and his daughter Dr. Kevy Smith Minogue can be reached at www. mysaratogachiropractor. com or call 518-587-2064.

Potential Impacts of Policy Proposals in the Next Trump Administration

Written by Saratoga TODAY on . Posted in Families Today.

by Stephen Kyne, CFP
Sterling Manor Financial

Where are you on a scale of jubilant to despondent? Hopeful? Trepidatious? Regardless of your desired outcome, the election is over, and we’re all on the same bus now. It’s time to take measure of where we are so that we can try to understand where we may be headed. 

Understand that this article is only intended to view the outcome from a purely economic perspective, and is not intended to be political in any way.

Campaigns are filled with rhetoric and bluster. The first order of business for markets and their observers will be to try to understand which policy proposals were bluster, and which will actually go on to become governing priorities for the new Trump administration. Let’s review a few and how they could impact your wallet.

Tariffs have been a buzzword for much of the last year, with many people not fully understanding much about how they work. Tariffs are simply a tax on imports, which are always passed on to the consumer, leading to higher prices. 

One proposal has been to repeal the income tax and fund the government entirely through tariffs. There are a few major reasons this is a non-starter. 

First, it would be hugely regressive. Half of workers pay no federal income tax (not to be confused with Medicare and FICA). Because tariffs are effectively a tax on consumption, and because lower-paid workers spend a higher proportion of their income, and rely more heavily on inexpensive imports, their tax rate would effectively increase from zero to whatever their average tariff is (20-35% as proposed).  Conversely, someone making a million dollars annually may only spend half of that, of which only a portion is on imports, so they may see their effective tax rate actually decrease to less than 10%.

Second, the US imports roughly $3.8T worth of goods and services. The Federal budget for 2024 is nearly $6T. Funding the budget would require a158% average tariff, meaning that prices on imports would need to go up by 158% on average. An increase of that magnitude would dramatically reduce consumption which, in turn, would require even higher tariffs to fund the gap, which would drive consumptions even lower; you can see that this death spiral becomes untenable. Repealing the income tax is almost certainly a non-starter. 

The latest proposal is for a 25% tariff on imports from Canada and Mexico, and a 35% tariff on imports from China. These three countries account for nearly 45% of goods and services imported to the United States. 

Tariffs of any kind will increase prices, so consider that everything you purchase from these countries will go up in price by 20-35%. 

By providing inexpensive imports, Wal-Mart made it possible for working-class families to live a middle-class lifestyle, and it’ll be those families that will experience the worst of the inflation. I’m old enough to remember two years ago when the dollar store raised its prices a few nickels and it was the end of all things. Imagine what will happen when families that are already stretched thin see their cost of living go up again.

Moving on to immigration. It’s fair to say that the US’s immigration system needs to be improved, but the wholesale collection and deportation of undocumented workers will not only be expensive in its own right, but would have inflationary impacts across the economy. 

Imagine what happens to the price of food when you remove the one-in-eight agricultural workers who is undocumented. Imagine what happens to the price of housing when you remove the nearly one-in-six construction workers who is undocumented. Imagine what happens to the cost of dining or your next hotel stay without the scores of undocumented workers who cook meals, wash dishes, and clean rooms in the hospitality industry. 

Some will say that removing undocumented workers will create jobs for Americans, but with an economy at nearly full-employment there simply aren’t enough American workers to fill those vacancies. That means an increase in wages to attract them from other sectors, which will be passed on to the consumer, or a degradation in available services.

Then there’s RFK Jr., who would like to eliminate seed oils, and replace them entirely with beef tallow. Never mind that a sizeable chunk of the population does not consume beef due to dietary or religious constraints, eliminating seed oils would drastically increase the price of much of the food we consume. 

Cows are far more expensive to cultivate than canola or sunflowers, and those costs would be passed on to the consumer which will have the greatest impact on low and middle-income families. The US cattle herd is already smaller than it’s been since 1961, and shorter supplies also mean higher prices

These domestic policies could be fairly easily reversed by this or the next administration, or by Congress. Of greater concern, to us, are the foreign policy priorities which could have more long-standing impacts.

The writing is on the wall that the US’s support of Ukraine will be waning. How that support is withdrawn could have serious consequences. If the US pulls support overnight, and cedes the Ukraine to Russia, then that may imply weakened resolve to China vis a vis its conquest of Taiwan. In the event China invades Taiwan, as it has signaled it would, expect that the Taiwanese will not go down without a fight. 

Among other things, Taiwan currently produces 60% of the world’s semiconductors, and more than 90% of the world’s most complex semiconductors. Recall four years ago the disruption that was caused when the world couldn’t get semiconductors simply because these factories were shut down due to the pandemic. Now, imagine what will happen when those factories are reduced to rubble. The impact on global trade would be immediate and, you guessed it, wildly inflationary. 

An isolationist America would almost certainly embolden China, Russia, and other adversaries, which could force our allies around the world to divert more resources toward their defense sectors, and away from other areas of their economies. This would result in lower output and higher prices.  

With inflation running a very cool 2.6%, unemployment at an enviable 4.3%, GDP an impressive 3%+/-, and US stock indices at all-time highs, the US economy is very much the envy of the world. That isn’t to say things are perfect but, with the exception of a much needed reduction in government spending, status quo may be the best policy. Otherwise we may find prices soaring, the world on its ear, and a whole lot of uncertainty on the horizon. 

More will become clear as governing priorities emerge and markets adjust. Be sure to work closely with your Certified Financial Planner® professional to help navigate the waters ahead.

Stephen Kyne CFP® is a Partner at Sterling Manor Financial, LLC in Saratoga Springs. This article contains forward-looking statements based on information available at the time of writing, and which are subject to change and not guaranteed.   

Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, or Cadaret Grant & Co., Inc., SEC registered investment advisors. Sterling Manor Financial and Cadaret, Grant are separate entities. 18 Division St, Ste 202, Saratoga Springs, NY 12866 518-583-4040

Everyday Trash to Christmas Treasure

Written by Saratoga TODAY on . Posted in Families Today.


by Kate Morna Towne

I was looking through some of my old columns and thought, with less than two weeks left until Christmas, that this one from ten years ago might be helpful to some of you! This is still one of my favorite ideas. I wrote this when my older six were 10, 8, 6, 4, 2, and 8 months.

I know you all probably let your kids make crafts and inventions out of things they find around the house, which is really really great, but I just have to say: I am not one of those moms. 

For one thing, it makes a mess. Keeping a clean house is enough of a challenge for me with its normal day-to-day messes without adding to it through craft time and Play-Doh and cooking with kids and all those other things patient energetic parents do. 

For another, where is this craftiness supposed to happen? Cleaning off a cluttered table is sometimes just beyond my energy level. Leaving it to the children to find an appropriate spot is risky with such little ones in the house — what might be forgotten at the end of craft time that the baby might put in his mouth in the fraction of a second I’m not looking? 

Finally, what materials might be needed for all this creativity? I’m determined to always have pencils, crayons, and paper available to them (and sometimes scissors and tape when I’m up to supervising), but no glue, no glitter, not even markers, and definitely no paint (for my family, those are things that are used only at school or someone else’s house). 

My boys make do. They’re constantly drawing and writing, and they get excited when they’re allowed time for cutting and taping, and you’d be amazed by the things they’ve constructed out of just what they’re allowed. It is true that they’re always clamoring for this empty box or that empty toilet paper tube, and while I’m okay with the toilet paper tubes, since they’re easy and ubiquitous and don’t require cleaning out, I dig my heels in about most other things for various reasons but mostly because I don’t want garbage all over my house.

There was one exception to this, though, and it happened three Christmases ago. One of my sons in particular has always had a tendency to see great things in every little piece of garbage. That year, he was deep in a phase where he was bugging me all the time to be able to keep the garbage. Empty boxes, lids and bottle caps, bottles, canisters — basically anything we wanted to throw away was something he needed for his inventions. Finding garbage all over the house, even as part of the Next Great Invention, was really wearing on me. So I cracked down and said, “No more.” For my sanity, even if it meant stifling his creativity, no longer would I let my son have our garbage.

Or so I told him. I think it was late summer when I issued that decree, but already I had Christmas in mind. For the next couple of months, I squirreled away in an old cardboard diaper box bits of garbage that I knew my son would love. There were plastic toothpick jars and spice jars with their screw-off caps, orange juice bottle lids and lids from peanut butter and jelly jars, long tubes from aluminum foil rolls, egg cartons, those three-pronged white things that keep the pizza box top from touching the pizza, empty snack boxes, empty bread crumb and oatmeal canisters, those squarish plastic things that keep the bread bags closed, salvaged wrapping paper folded up neatly, pieces of cardboard from packaging materials, and bits of string that had tied up bakery boxes and ribbons that had decorated baked Christmas goodies received in the weeks beforehand from friends. I bought some new things to put in there too — a package each of pipe cleaners, drinking straws, and Popsicle sticks, as well as some new Scotch tape and a book about recycling garbage into new crafty things.

“A box of garbage” was not, of course, something my son would have ever thought to put on his Christmas list, so I knew this was a little risky. Santa is generous but restrained in our house and has a pretty strict limit about how many gifts each person is given; having a box of garbage take the place of a much-hoped-for, asked-for gift could have been a disaster. But the biggest risks can yield the biggest rewards, and I was pretty confident about how well I knew my boy. When Christmas morning dawned, I was excited to see his reaction.

Before he opened his wrapped diaper box-shaped gift, we explained to him that Santa had needed our help to put this gift together, which just increased our coolness in his eyes (Mom and Dad can talk to Santa!). And when he opened it — oh my. My little crafty inventor was agog at all the new materials he had to work with, and not only that, but also having Mom and Dad’s blessing (since we helped Santa put this gift together after all) to build and create and make a masterful creative mess to his heart’s content. And he did: non-mechanical robots, simple machines, abstract sculptures and other 3D pieces of art were displayed all over the house for months afterward.

That box of garbage remains in all our memories as one of the crowning glories of Christmas presents in our family’s history. My other boys said for months afterward that they too wanted a box of garbage the next Christmas, and I just saw the other day that one of them has put it on his list to Santa this year. So if any of you are out of ideas for a child in your life who is creative and inventive and whose mom is stingy about letting him or her use household items in their quest to become a famous artist or inventor, use these weeks until Christmas wisely: start hoarding your garbage. Merry Christmas!

Kate and her husband have seven sons ages 20, 18, 16, 14, 12, 10, and 6. Email her at kmtowne23@gmail.com.