🦃 A Healthier Thanksgiving Starts Here

The holidays are officially kicking off, and this week’s Healthy Living is all about simple ways to enjoy your favorite Thanksgiving traditions — without the stress, sugar crash, or heavy feeling afterward.

From smart food swaps to low-sugar desserts, turkey safety, and a classic Arkansas recipe, we’ve got everything you need to have a delicious (and healthier) holiday weekend.

Thanksgiving dinners are cherished for their tradition and flavor, but they can leave you feeling overly stuffed.

Enjoying a healthier holiday feast doesn’t mean giving up your favorites.

Simple ingredient swaps let you keep classic tastes while lightening the meal.

Try mixing cauliflower into mashed potatoes — the texture stays smooth, but each bite is lighter.

For sides, trade out heavy casseroles for roasted vegetables like Brussels sprouts, squash, or carrots, seasoned with olive oil rather than creamy sauces.

Reduce unhealthy fats by using light butter or olive oil in stuffing, and finish dishes with just a dab of the real thing if you crave that familiar buttery taste.

Natural sweeteners like maple syrup or honey can elevate desserts and cranberry sauce while letting you cut back on sugar.

With smart choices, Thanksgiving can feel both festive and fresh — and you’ll still enjoy every bite.

Thanksgiving desserts can be just as delightful without an overload of sugar.

With simple ingredient swaps, classic favorites become lighter and easier on your blood sugar—without losing that celebratory touch.

Pumpkin pie remains delicious with half the usual sugar, using evaporated milk and natural sweeteners like maple syrup or honey for depth.

Opting for apple crisp instead of pie brings all the cozy flavors, with oats, pecans, and cinnamon, while skipping the crust cuts way back on calories and added sugar.

For a creamy finish, try blending vanilla Greek yogurt with a splash of whipped or coconut cream, adding subtle sweetness and a protein boost.

Festive parfaits made with tart cranberry compote, nuts, and yogurt offer a lighter, seasonal option.

Spices like cinnamon and nutmeg amplify flavor without the need for extra sugar.

Enjoy dessert—just with a healthier twist that everyone will appreciate around the holiday table.

Preparing a Thanksgiving turkey can feel like a big task, with safety and flavor on everyone’s mind.

Start thawing early in the refrigerator — allow 24 hours per 4–5 pounds to ensure your turkey is fully thawed.

Avoid countertop thawing entirely, as bacteria grow fast at room temperature.

Be sure to keep raw turkey and its juices away from other foods, using separate cutting boards and washing hands and surfaces thoroughly.

Always cook your bird to 165°F as checked by a thermometer in both breast and thigh, keeping safety ahead of pop-up timers.

Let your turkey rest for 20–30 minutes before carving — this locks in moisture and ensures even temperature.

Finally, refrigerate leftovers within two hours by dividing them into shallow containers. With a little planning, your feast will stay safe, flavorful, and fun.

Cornbread dressing is a celebrated Thanksgiving staple from the River Valley to the Ozark foothills in Arkansas.

This regional favorite starts with golden cornbread, blended with onions, celery, sage, and rich broth, setting it apart from bread stuffings found elsewhere.

Classic recipes highlight sautéed vegetables, plenty of sage, and just enough broth for a moist, comforting texture.

Some local families add chopped boiled eggs or shredded chicken for heartier flavor—authentic touches that connect generations.

The texture is what makes Arkansas dressing unique: crisp on top, soft inside, and full of herbs—ideal for soaking up gravy.

Cornbread dressing also reheats perfectly, making it a favorite leftover.

Whether it’s a family tradition or a new discovery, this dish delivers the true flavor of local holiday cooking in Arkansas.

Staying active during Thanksgiving week can feel challenging with travel, cooking, and family gatherings.

You don’t need a gym or long workout sessions — even short movement breaks make a difference.

Try the 10-minute rule: commit to just ten minutes of walking, stretching, or a quick online workout to lift your mood and energy.

A gentle post-meal walk of 10–15 minutes improves digestion and can become a fun family tradition or a peaceful solo routine.

While dishes bake, sneak in a few kitchen stretches or calf raises to ease stiffness from long hours on your feet.

If the weather cooperates, head outdoors for light activity—play with the kids, toss a football, or explore a local park.

Even a few minutes of social movement can create joyful connections and give everyone an energy boost.

During the holidays, a little activity goes a long way toward feeling your best.

💡 WELLNESS TIP — 10-Minute Post-Meal Reset

A short walk after your Thanksgiving meal can do more than help you “walk it off.”

Just 10–15 minutes of light movement has been shown to help:

• Reduce blood sugar spikes

• Improve digestion

• Ease that heavy, sluggish feeling

• Boost energy and mood

• Support circulation after a big meal

You don’t need a workout — even a slow stroll with family, a loop around the block, or a few minutes on your feet in the yard can make a noticeable difference.

Try it this week:

Take a relaxed walk within 30 minutes after eating. It’s one of the simplest, most effective healthy habits you can add to your holiday routine.

🔧 DIY Fitness: The Kitchen Counter Push-Off

Standing at the counter waiting for something to boil or bake? Try this quick upper-body move to build strength and boost circulation.

How to do it:

1. Place your hands on the countertop, shoulder-width apart.

2. Step your feet back until your body forms a straight line.

3. Bend your elbows and slowly lower your chest toward the counter.

4. Push back to the starting position.

5. Repeat 10–15 times.

This light resistance exercise wakes up your arms, chest, shoulders, and core — no equipment, no floor space, and perfect during holiday cooking downtime.

🏃‍♀️ Thanksgiving Morning: Mercy Turkey Run

Start your holiday with a healthy tradition! The Mercy Turkey Run is back for its 21st year — a fun 5K with medals, shirts, costumes, and yes… winners take home pie. 🥧

Date: Thursday, November 27
Details & Registration:
https://give.mercyhealthfoundation.net/event/fort-smith-turkey-run-2025/e689902

Want More Happenings in the River Valley?

Looking for more wellness events, runs, or community activities?

Check out MyRiverValleyEvents.com

We’re adding new races, walks, and healthy happenings every week.

🍴 Looking for More Thanksgiving Ideas?

Check out the River Valley Fork Thanksgiving Guide for comfort-food classic recipes, local dining options, and holiday inspiration for your table.

It’s the perfect companion to this week’s healthier swaps and tips.

👉 See the full Thanksgiving Guide on River Valley Fork

🧡 Wishing You a Healthy, Happy Thanksgiving

Whether you're cooking, traveling, or relaxing at home, we hope these tips help make your holiday a little lighter, brighter, and more enjoyable.

Stay safe, stay moving, and enjoy the moments that matter most.

As always, thanks for reading River Valley Healthy Living. 🧡

Note: Some images in this issue may be AI-generated to help illustrate healthy ideas and holiday tips. We always aim for accuracy and clarity in every visual we use.