Fall October/November/December 2026

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10 Tips for a healthy fall.


  1. Get Your Flu Shot. Protect yourself and your family by staying up to date on seasonal vaccines, including the flu vaccine.
  2. Stay Active as Temperatures Cool: Take advantage of crisp fall weather with walks, hikes, bike rides, or outdoor exercise.
  3. Eat Seasonal Produce: Enjoy nutrient-rich fruits and vegetables like apples, pumpkins, squash, sweet potatoes, and Brussels sprouts.
  4. Boost Your Immune System: Eat a balanced diet, stay hydrated, exercise regularly, and get enough sleep to support overall health.
  5. Wash Your Hands Frequently: Proper hand hygiene helps reduce the spread of germs and seasonal illnesses.
  6. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to improve energy, mood, and immune function.
  7. Stay Hydrated: Cooler temperatures can make you feel less thirsty, but your body still needs plenty of water.
  8. Take Care of Your Mental Health: Spend time with family and friends, get outdoors, and practice stress-reducing activities like reading, prayer, or meditation.
  9. Schedule Preventive Screenings: Fall is a great time to catch up on annual checkups, health screenings, and wellness visits.
  10. Practice Fall Safety: As daylight hours decrease, wear reflective clothing when walking outdoors and use caution on wet leaves and slippery surfaces.


Healthy habits this fall can help you feel your best all season long and prepare for a healthy winter ahead! 🍁🍎💪


Class Spotlights

Becky's Recipe Corner

Is your garden overflowing with squash this season? Looking for a delicious way to enjoy the flavors of fall? Becky recommends her Sheet Pan Maple Dijon Chicken with Butternut Squash and Brussels Sprouts. This easy, one-pan meal combines tender chicken, sweet butternut squash, and roasted Brussels sprouts with a flavorful maple Dijon glaze for the perfect balance of savory and sweet. It's a simple, hearty recipe that brings fresh garden ingredients straight to the dinner table while making cleanup a breeze. Give Becky's seasonal favorite a try and enjoy a taste of autumn with every bite!

Sheet Pan Maple Dijon Chicken w/ Butternut Squash and Brussels Sprouts


 Ingredients:

 ½ pound butternut squash, peeled and cut into ½-inch dice (about 4 cups) 

1 pound Brussels sprouts, ends trimmed, then cut in half 

1 medium red onion, halved, peeled, and cut into ¼-inch slices 

5 tablespoons olive oil, divided 

1 ½ teaspoons kosher salt, divided 

½ teaspoon ground black pepper, divided 

2 cloves garlic, pressed or finely minced 

2 tablespoons Dijon mustard 

2 tablespoons maple syrup 

2 tablespoons balsamic vinegar 

2 teaspoons minced fresh thyme leaves, plus more for garnish (or ½ tsp dried thyme) 

1 ½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces 


Instructions 

Preheat the oven to 425℉. 

Place the diced squash, Brussels sprouts, and sliced onion in the center of a large, rimmed sheet pan. Drizzle with 2 tablespoons of olive oil, then sprinkle with ½ tsp of salt and ¼ tsp of black pepper. Toss with your hands to coat, then spread the vegetables into an even layer. Place in the oven and set a timer for 20 minutes. 

Meanwhile, in a large bowl, stir together the garlic, mustard, maple syrup, vinegar, 3 Tbsp of olive oil, 1 tsp salt, ¼ tsp ground pepper, and the fresh thyme. Add the diced chicken and stir to coat the chicken in the marinade. 


Once the 20 minutes are up, remove the pan from the oven. Spoon the chicken pieces evenly over the vegetables, then drizzle any remaining marinade over the top. Place the pan back in the oven and bake until the chicken is fully cooked, 15 to 18 minutes, and has an internal temp of 165℉. 


Once cooked, sprinkle with additional fresh thyme as garnish, if desired, and enjoy! Store cooled leftovers in the fridge for up to 4 days. 


Member Spotlight

"I have been coming to the gym almost every day for 2 ½ years. It helps relieve stress, and I enjoy talking to the older people who are there.:



- Max Suders

 

Stay on Your Feet: Preventing Slips, Trips, and Falls

Becky Peck, PTA

Fall prevention is critical because falls are the leading cause of fatal and non-fatal injuries among adults aged 65 and older, threatening independence and causing severe health and financial burdens. One in four older Americans fall every year. These incidents lead to roughly 3 million emergency department visits annually. Falls cause over 38,000 deaths a year in the U.S. for adults 65 and older. They are the top cause of traumatic brain injuries and account for over 90% of all hip fractures. Proactive measures keep older adults mobile and living at home safely. Simple steps such as strength and balance exercises, medication reviews, and removing home tripping hazards greatly lower risk. Below are some tips to reduce your risk of falling at home.



Community Benefit Programs/Events

Nichole Kendall


Nichole serves as FCMC’s Wellness Coordinator, leading a variety of health and wellness initiatives for our employees and community. She coordinates health fairs, screenings, educational seminars, and other programs designed to promote healthy lifestyles and overall well-being.

This quarter, our wellness focus is on Palliative Care. Palliative Care is specialized medical care that focuses on improving quality of life for people living with a serious illness. The goal is to relieve symptoms, reduce stress, and help patients and families navigate complex medical decisions. It can be provided alongside treatments that are intended to cure or manage the illness.


If you have an event coming up and you would like FCMC to participate in free screenings, give Nichole a call at 717-485-2875 or email nkendall@fcmcpa.org.


FCMC - Blessing Box

Thanks to the generosity of FCMC staff, community members, and now a grant from FirstEnergy, the blessing box located outside the #3 Overly Entrance is full of non-perishable food items and personal hygiene items as well.

If you need additional help, FCMC's Population Health Manager, Linda Lafferty,

has extra supplies for those in need.

Population Health Manager | Email | Phone 717-485-2865

We hope you have enjoyed our new e-newsletter. If you have something you'd like us to feature, please let us know. Thank you for letting us serve you!

Becky, Nichole & Misty

Becky Peck, PTA, CHWC Program Coordinator and Instructor | 717- 485-7313 | bpeck@fcmcpa.org

Nichole Kendall, Community Benefit Coordinator | 717- 485-2785 | nkendall@fcmcpa.org



Misty Hershey, Public & Community Relations Director | 717- 485-6115 | mhershey@fcmcpa.org

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