Fun Fall Recipes to Delight Your Taste Buds

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As the cool breeze and colorful foliage of fall arrive, it’s the perfect time to cozy up in the kitchen and whip up some delicious seasonal treats. From comforting soups to sweet desserts, here are three fun fall recipes that will delight your taste buds and fill your home with the warm aromas of fall.

1. Butternut Squash Soup

Nothing says fall quite like a velvety, flavorful butternut squash soup. This recipe is not only easy to make, but it’s also packed with vitamins and nutrients. Here’s what you’ll need:

Ingredients:

  • 1 butternut squash, peeled and diced
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 4 cups vegetable broth
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • Salt and pepper to taste
  • Olive oil for sautéing

Instructions:

  1. Heat olive oil in a large pot over medium heat. Sauté the onion and garlic until fragrant and translucent.
  2. Add the butternut squash, cinnamon, nutmeg, salt, and pepper. Cook for about 5 minutes, until the squash softens slightly.
  3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes, or until the squash is tender.
  4. Use an immersion blender or transfer the mixture to a blender to puree until smooth.
  5. Adjust seasoning if needed and serve hot, garnished with a sprinkle of nutmeg or a dollop of sour cream.

2. Apple Cinnamon Pancakes

Start your crisp fall mornings with these comforting apple cinnamon pancakes. They are fluffy, flavorful, and perfect for a leisurely breakfast or brunch. Here’s what you’ll need:

Ingredients:

  • 1 cup all-purpose flour
  • 1 tablespoon sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1 cup buttermilk
  • 1 egg
  • 2 tablespoons melted butter
  • 1 apple, peeled, cored, and diced

Instructions:

  1. In a mixing bowl, whisk together the flour, sugar, baking powder, baking soda, cinnamon, and salt.
  2. In a separate bowl, whisk together the buttermilk, egg, and melted butter.
  3. Pour the wet ingredients into the dry ingredients and stir until just combined.
  4. Gently fold in the diced apple.
  5. Heat a lightly greased skillet or griddle over medium heat.
  6. Pour 1/4 cup portions of batter onto the skillet and cook until bubbles form on the surface. Flip and cook until golden brown.
  7. Serve the pancakes warm with maple syrup and additional apple slices for garnish.

3. Pumpkin Spice Latte

Indulge in the quintessential fall beverage, the pumpkin spice latte, without leaving the comfort of your home. With just a few ingredients, you can recreate this seasonal favorite and enjoy it throughout the cozy autumn days. Here’s what you’ll need:

Ingredients:

  • 1 cup milk
  • 2 tablespoons pumpkin puree
  • 1 tablespoon sugar
  • 1/2 teaspoon pumpkin spice blend
  • 1/2 teaspoon vanilla extract
  • 1/2 cup brewed coffee or espresso
  • Whipped cream and a sprinkle of cinnamon for garnish

Instructions:

  1. In a small saucepan, heat the milk, pumpkin puree, sugar, and pumpkin spice blend over medium heat. Whisk until hot but not boiling.
  2. Remove from heat and stir in the vanilla extract.
  3. Pour the pumpkin milk mixture into a blender and blend until frothy.
  4. Pour the brewed coffee or espresso into a mug and top with the frothy pumpkin milk.
  5. Garnish with whipped cream and a sprinkle of cinnamon.
  6. Sit back, sip, and enjoy the autumn flavors of your homemade pumpkin spice latte.

These delightful fall recipes are sure to bring a touch of warmth and deliciousness to your seasonal celebrations. Whether you’re enjoying a cozy night in or hosting a gathering, these dishes will impress and satisfy. Embrace the flavors of fall and let your taste buds embark on a delightful culinary journey!

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5 ExperCARE Health Tips for Getting Ready for Back to School

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Five ExperCARE Health Tips for Getting Ready for Back to School

As we approach the back-to-school season, it’s important to take the necessary steps to ensure that both you and your child are ready for the new school year. Aside from purchasing school supplies and uniforms, it’s important to focus on your health in preparation for the busy months ahead. We’ve compiled a list of the top 5 health tips for getting ready for back-to-school season.

1. Get up-to-date on Vaccinations and Sports Physicals

It’s important to make sure that your child’s vaccinations are up-to-date before beginning the new school year. Many schools require certain vaccinations, and some vaccines may take several weeks to take effect, so it is best to schedule any necessary appointments with your healthcare provider well in advance.

Need a Sports Physical? ExperCARE is offering $25 Sports Physicals at all ExperCARE locations. Book ahead or walk in any time. We are here to help you get ready for Fall sports!

2. Establish a Sleep Schedule

As the summer months come to a close and the school year begins, it is important to establish a sleep schedule for your child. This will ensure that they are well-rested and alert during school hours. Below is the most recent recommendation from the American Academy of Pediatrics.

  • Ages 3-5 years: 10-13 hours (including naps)
  • Age 6-12 years: 9-12 hours
  • Age 13-18 years: 8-10 hours

3. Prepare Healthy Meals

Preparing healthy meals for your child is an important aspect of ensuring their overall health and wellbeing. Make sure that their meals consist of a variety of fruits, vegetables, whole grains, and lean proteins. It’s also important to pack healthy school lunches and snacks to ensure that they are getting the nutrients they need throughout the day.

4. Encourage Physical Activity

Physical activity is essential for maintaining good health, and it can also improve academic performance. Encourage your child to engage in physical activities that they enjoy, such as swimming, biking, or dancing. Additionally, make sure that they have access to after-school activities that promote physical activity, such as sports teams or dance classes.

5. Prepare for Emergencies

It’s important to have a plan in place in case of emergencies, such as injuries or illnesses that occur during the school day. Make sure that you have updated emergency contact information on file with your child’s school, and that your child knows how to contact you in case of an emergency. Additionally, it’s important to have a well-stocked first aid kit at home in case of minor injuries or illnesses.

By following these top health tips, both you and your child will be well-prepared for the upcoming school year. Remember, making your health and wellbeing a top priority will set the foundation for a successful  school year.

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A Sustainable You!

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As the new year comes around so too do the resolutions, “the new year, new me” mentality, and folks flooding in to get gym memberships. Now that a were are well into the new year of 2020, many of us realize it’s not so simple to stick to those life altering changes.

So how can we integrate healthy habits into our daily lives so that they are sustainable? At ExperCARE, we like to stress playing for the long game. When we try to change everything all at once it doesn’t always work… but making small shifts are easier to maintain long term. Here are five habits to add to your lifestyle:

  • Add a Walk to Your Daily Routine

Your brain needs a break at work, take twenty minutes and go on a walk. Ask a friend or colleague to join you, it’ll give you time to socialize AND exercise. By doing this, you’ll notice an increase in energy levels throughout the work day.

  • Try to Multi-Task

We all have those points in the workday where we feel as though we could be doing something else more productive, right? You should try to double task! Return someone’s phone call while going on a walk. Do some reps (crunches, curls, pushups) while you’re on a conference call. Listen to a book or podcast designed to help you grow while commuting to and from work or school.

  • Cook double

Less is not more in this situation. Make an effort to cook double batches of your dinner. Especially on the weekends, strive to cook extra, freeze it and use it for dinner or lunch when you’re in a rush! There’s a healthy meal right at your fingertips!

  • Pack Your Lunch the Night Before

Let’s face it! It’s so much easier to run out and go through the drive through on your lunch break. But… it’s so much healthier to pack a lunch from home. Each night, take 10 minutes to put leftovers in a container or bag some carrots, fresh fruit and a sandwich for the next day. Pro tip: leave a sticky note on the door out of your house, to remind yourself to grab your lunch on your rush out the door in the morning.

  • Drink Lots of Water

Make it a part of your day! When you feel fatigued, it’s often times because you are dehydrated. Grab a big bottle of water at the beginning of every day, have it sitting in your line of vision throughout the day and make a conscious effort to drink, drink, drink. Set alerts on your phone every couple of hours as a reminder. It’s great for your skin, digestive and circulatory systems, and helps . Achieve and maintain a healthy weight.

If this still seems overwhelming, think even smaller… Start by doing just one of these new healthy habits each week. Focus on your achievements, not your setbacks.  Celebrate your successes.  This will help create momentum and increase your chances of sustained success.  You’ve got this!

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‘Tis the Season to be Healthy

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5 tips to keep you healthy during the holidays

It’s the most wonderful time of the year! During the holiday season, we cherish time with our family and friends, eat lots of yummy food, and get some time to unwind and relax. It is certainly merry and bright, but sometimes it isn’t quite so jolly for our waistline or our health in general. ExperCARE has compiled a few reminders to help keep you healthy and safe over the holidays!

 

  • Eat mindfully

 

We all want to dig into Mom’s homemade mashed potatoes and Grandma’s famous apple pie! And we certainly should. But the holidays are all about moderation and balance. The Centers for Disease Control and Prevention suggests limiting your portion sizes and foods high in fat, salt, and sugar. Try to substitute that not so healthy food for a fruit or veggie. Also don’t forget to give your tummy time to digest before going back for seconds!

 

  • Wash your hands 

 

Germs, germs, and more germs! We are traveling, snuggling  up together, and out of our regular routine all during flu season. Be sure to keep your hands clean to avoid getting sick and spreading germs to others. This is your friendly reminder to wash your hands with soap and clean running water for at least 20 seconds. Cover your mouth and nose with a tissue when you cough or sneeze (if not, use your elbow but not your hands). This helps keep yourself and those around you healthy.

 

  • Get your flu shot

 

Unfortunately, flu season is in full swing this time of year… But don’t let the bug dampen your holiday cheer. Plan to get your flu shot before the Christmas chaos begins. No one wants to spend their Christmas at ExperCARE or on the couch with a fever. Vaccinations help prevent diseases and save lives. The CDC suggests everyone 6 months and older should get a flu vaccine each year. ExperCARE has the flu vaccine at both locations.

 

  • Stay active by changing up your holiday workout

 

‘Tis the season to pack our social calendars with Christmas activities and parties, eating and drinking festive foods, shopping until we drop, and spending time with family and friends. If you notice the schedule isn’t necessarily centered around daily exercise. But in order to stay motivated, you should set goals for yourself and be sure to add a few workouts onto your holiday checklist. The best idea is to reinvent what you would usually do. Plan to split you activity into smaller, more manageable workouts. Don’t stress over making it to the gym for an hour everyday. Instead, have your family go out for a 30 minute walk, use a workout app on your phone for 15 minutes, or play outdoor games with your family. 

 

  • Relax, manage stress 

 

As much as the holidays are about fitting everything into your schedule, they are also about taking time for yourself. Don’t let the holiday rush stress you out or take a toll on your mental or physical health. Do at least one thing everyday that makes YOU happy, whether it’s meditation, reading a good book, or watching a Christmas movie. 

Last but not least, ENJOY the most wonderful time of the year! ExperCARE wishes you and yours a cheerful, restful, and healthy holiday season! 

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Walk This Way, Talk This Way

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How Walking Improves Your Overall Health

A walk a day keeps the doctor away! We know that’s not how the old saying goes, but walking is one of the best ways to improve and maintain your overall health. The temps are starting to drop (just a little), which means the gorgeous, crisp fall air is right around the corner. There’s no better time to take advantage of the great outdoors, than now. Physical activity doesn’t have to be rigorous or dreadful, it can be something you enjoy, such as walking! Consistency is key!

 

The Centers for Disease Control and Prevention (CDC) say more than 145 million adults now include walking as part of their physical activity. Chances are, you had no idea there are as many health benefits to walking, as there are. Just 30 minutes a day is proven to increase your cardiovascular fitness, strengthen your bones and muscles, release tension, give you a better nights sleep, help with digestion, and boost your metabolism. And here is how: 

Improves Endurance

Each time you walk, you are building up your stamina and cardio strength. Even runners incorporate walking into their routine, to help increase their endurance. Walking may take longer, but it bestows the same endurance as running and also reduces the risk of injury. Every step you take makes your heart that much stronger. 

Strengthens Bones & Muscles

Weight-bearing physical activity, such as walking, causes new bone tissue to form, leading to stronger bones. In addition, your muscles will strengthen and your balance will improve each time you get out and get active. This helps reduce falls and fractures. 

Releases Stress

Walking gives your mind a boost and improves energy levels. Like all forms of cardiovascular exercise, a brisk walk will boost endorphins. This leads to a reduction in stress hormones, mental clarity, and alleviates mild depression.

Provides Better Nights Sleep

Getting out and walking will not only trim you down, but will also give you a better nights sleep. Physical activity will boost natural sleep hormones (such as melatonin), which will keep you up less often at night. Be careful, as exercising too close to the time you go to sleep might keep you up!

Helps with Digestion

Walking can help you digest your food and boost your metabolism. How does it do this? It aids in the breaking down of food and improves your blood sugar levels. Sometimes a short walk after a meal is a good thing.  


The CDC reports that adults need at least 2.5 hours a week of aerobic physical activity. This should be at a moderate level, such as a fast-paced walk for no less than 10 minutes at a time. The CDC also says less than half of all adults get that recommended amount of physical activity. 

The best thing about walking is that it doesn’t require any kind of equipment or training. It is very low impact, you can do it anytime and anywhere, and you set the pace. It is a great form of physical activity for truly anyone, any age, and mostly any condition.

Did you know that walkable communities result in more physically active populations, that’s according to the CDC. We are lucky to live in Coastal Georgia, where the communities we live in offer some of the best walking spots around. There are so many beautiful and historic sights, nature trails, and iconic parks in our backyard. Here is a short list of ExperCARE’s favorite spots to take a stroll:

Savannah

  • Forsyth Park
  • River Street
  • Historic Wormsloe Site
  • Bluff Drive
  • Lake Mayer
  • Skidaway Island State Park
  • Tybee Island Beach

Richmond Hill

  • J.F. Gregory Park 
  • Sterling Creek Park
  • Fort McAllister State Park
  • Green Creek Trail

Don’t forget! One of the best places to take a stroll is just out your front door – Your neighborhood! Making it easy, makes consistency more likely! Whether we decide to walk our dogs through our neighborhoods, go for a run at Forsyth Park, or get our history on walking through Fort McAllister State Park, getting physical is a must. No matter what you do, get out and get active.

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Keeping Your Child Healthy During the Back to School Rush

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5 Tips from ExperCARE

Ready or not… here it comes! A fun, hot summer has come to a close and it’s time for back to school. Back to school means early mornings, a daily routine, hours of classes, and a chance for kids to learn, grow, and become more independent. But school can also translate to a place of sneezing, sniffles, and sharing more than just your child’s summer memories. Here are five tips to help keep the back to school transition as healthy and germ-free as possible! 

  1. Get Plenty of Sleep: Sleep is even more important than you think. Setting a bedtime routine and a consistent sleep schedule helps improve your child’s physical and emotional health, and also plays an important role in how they perform in school. Children aged 6-13 are supposed to get 9-11 hours of sleep. But why? Between school, friends, chores, sports, after school activities, and homework… Their bodies and brains need a break. 
  2. Maintain a Healthy Diet & Drink Plenty of Fluids: A strong immune system helps ward off those illnesses floating around the school hallways. Breakfast, as you know, is the most important meal of the day… especially for our kids. A balanced breakfast jump starts their day and gives them the brain power and capability to maintain steady energy from the time they leavethe house in the morning to the time they get home. If you’re able, pack a healthy lunch for your child. Make it fun, colorful, and delicious so that they’ll enjoy the meal. After they hop off the school bus, prepare a nutritious after-school snack for them like fruits, veggies, string cheese, or protein.  Allow them to grocery shop with you, so they can help pick out these healthy snacks and lunches… It’ll make it more fun! It’s also important to have your child drink lots of water. Hydration is critical for proper immune system function. Drink early (starting first thing in the morning) and drink enough (according to the American Academy of Pediatrics, a child of about 88 pounds should drink 5 ounces of cold water every 20 minutes). Don’t forget about hydrating before and after outdoor activities and sports.
  3. Be Up-to-date on Your Vaccinations: It can seem overwhelming as a parent, but vaccines are some of the safest and most effective medicines we have. The CDC, the American Academy of Pediatrics, and the American Academy of Family Physicians recommend a vaccination schedule that covers about 14 different diseases. Vaccinations not only protect your child from deadly diseases, but they also keep other children safe.
  4. Stay Active: Physical activity helps prevent and reduce health problems for our children. When kids are active, their bodies can do the things they want them to do. Teaching them these healthy, active habits at an early age helps lead to a lifetime of enjoying physical activity, especially as schedules get busier, demands are heightened at school, and sports become more competitive. Active lifestyles translate to a healthy weight, better sleep, stronger muscles and bones, and a more positive perspective on life.
  5. Wash Your Hands Regularly :It’s such a no brainer, and seems obvious, but often times is forgotten. Encourage your kids to get in the habit of washing their hands after coughing, sneezing, petting animals, eating food, using the bathroom, and just regularly. Every time your child touches someone or something they risk spreading germs. 

And of course, if your child comes down with the back to school bug (or runs a fever), keep them home and away from school to protect that bug from spreading. 

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Healthy School Lunches that Your Kids Will Actually Eat!

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