Feel Good This Season — One Simple Habit at a Time

This time of year brings celebrations, comfort food, and full calendars — which makes it the perfect moment to focus on simple habits that help you feel your best.

From mindful eating to easy weeknight meals and a DIY outdoor “fitness class,” this week’s guide has everything you need to stay balanced, energized, and grounded.

The holiday season brings a flurry of special meals and gatherings, often stirring up anxiety about overeating and health.  

Mindful eating offers a refreshing approach—no dieting or food restrictions, just tuning into your body’s cues and savoring what’s on your plate.  

Instead of rushing or feeling guilty, take a pause before eating to notice true hunger and enjoy every bite.  

Sitting down, slowing down, and choosing foods you genuinely love can help you stay satisfied without stress.  

This gentle awareness means there are no “good” or “bad” foods—just mindful choices that help you feel nourished and present with loved ones.  

Practicing simple habits, like filling a single plate and checking in with your fullness, can lead to less stress and more enjoyment throughout the holidays.  

When you focus on presence and pleasure rather than perfection, meals become meaningful moments to savor and celebrate.

Portion control isn’t about restricting yourself or “eating less.”

It’s about giving your body the right amount of food so you feel energized and in control, even when temptations are everywhere — especially during the festive season.

Modern eating, with oversized plates and endless choices, can make it easy to lose track of natural hunger signals.

By focusing on balanced portions, you’ll feel satisfied, avoid sluggishness, and enjoy holiday treats guilt-free.

Start simply: fill half your plate with veggies, pause halfway through your meal to check your fullness, and use smaller plates to trick your brain into eating just enough.

Eating without distractions and starting with protein and fiber can help you enjoy every bite while supporting steady energy.

This mindset shift means you can still enjoy dessert — just savor a smaller portion.

Listen to your appetite, savor what you love, and stop when you're satisfied.

Holiday parties are a highlight of the season, brimming with laughter, connection, and festive treats.

Yet for many, these gatherings can cause stress around healthy choices or food sensitivities.

The key to enjoying without regret? Preparation and mindfulness.

Eat a small protein-and-fiber snack, and hydrate before leaving to keep cravings under control.

At the event, scan the table first, select only dishes you truly love, and balance your plate with veggies, protein, and a little starch or dessert.

Slow down and savor each bite; put your fork down between tastes for extra enjoyment.

If you’re drinking, alternate alcohol with water and eat to avoid energy crashes.

Social pressure? Remember you’re never obligated to eat or drink more than you want.

Afterward, just make one balanced choice—it’s enough to reset.

Enjoy the moments, not perfection, and celebrate in a way that feels right for you.

Creekmore Park stands out as a local favorite for walking, jogging, or simply unwinding outdoors with loved ones.

This River Valley gem offers a paved, flat loop, making it accessible for all ages and fitness levels.

Tall trees line the trail, with open fields and benches creating a peaceful backdrop for mindful strolls or social catch-ups.

Family walks, stroller outings, and dog-friendly vibes make it a community hot spot.

Getting outside here is free, convenient, and beginner-friendly—perfect for quick breaks or building a movement routine.

Whether you're squeezing in ten minutes or committing to several laps a week, Creekmore's welcoming environment transforms simple movement into a stress-relieving habit.

No gym required—just show up, breathe, and enjoy the path at your own pace.

Need dinner in a hurry?  

This simple sheet-pan meal offers a mix of protein, fiber, and fresh flavor—with hardly any cleanup. It’s the answer for busy weeknights when you crave something nourishing but don’t want to spend an hour in the kitchen.  

You only need five everyday ingredients: chicken breasts, broccoli (or green beans), bell pepper, olive oil, and lemon.  

Toss everything with seasonings and roast at 425°F for 15–18 minutes until done. Dinner is ready in about 20 minutes, all on a single pan.  

This recipe shines because it’s high in protein, packed with fiber, and full of zesty lemon-garlic flavor.  

Swap in whatever veggies you have—zucchini, asparagus, or Brussels sprouts work too.  

Enjoy as is, or serve with grains or cauliflower rice for a complete meal. Make extras for easy meal prep and healthy local eating all week long.

Ben Geren Park stands out in the River Valley for its spacious paved trails, rolling terrain, and peaceful, tree-lined paths, making it the perfect place for a free and flexible outdoor workout.

This week, locals can try a DIY Walking Class—a 20–30 minute session designed for any fitness level.

Ben Geren offers long and short loops, sunny and shaded stretches, easy parking, and pet-friendly paths, allowing you to set your own pace whether you want a gentle stroll or a power walk.

The class includes time for a warm-up, brisk walking, cooling down, and even a mini park bench strength circuit for those seeking an extra challenge.

No gym or sign-up required—just show up, walk, and enjoy fresh air.

Make it a habit this week, and discover why Ben Geren is your outdoor fitness studio.

Quick Health Tip — The 10-Minute Post-Meal Reset

One of the simplest ways to support digestion, balance blood sugar, and avoid the afternoon slump is a short walk after eating. You don’t need a big workout — even 10 minutes helps.

After your next lunch or dinner, head outside or walk around the house. Focus on relaxed breathing and light movement. You’ll likely notice:

• Less bloat

• Better energy

• Clearer mind

Bonus: This also supports mindful eating by helping you reconnect with your body’s signals.

Try it once this week and see how it feels — especially after a heavier meal.

Tiny habit. Big payoff.

🌿 Sponsored by Root & Vigor — Metabolic Balance

Holiday cravings got you feeling off? Many RVHL readers use Root & Vigor — Metabolic Balance (Berberine) to support healthy glucose metabolism and keep energy steady this season.

Pair it with your mindful-eating habits for your best-feeling holidays yet.

🔗 https://rootandvigor.com/vigorbalance

UPCOMING EVENTS

Gobbler 5K / 10K / Half Marathon

Fort Smith • Nov 15, 2025
Run the autumn course; kids’ fun run too. Learn more ›

Hearts of Gold Classic 5K

Fort Smith • Dec 6, 2025
5K on the trail + virtual option. Learn more ›

Medal Madness 5K / 10K / Half Marathon

Fort Smith • Dec 6, 2025
Chip-timed races across three distances. Learn more ›

Want to see what else is going on?

Browse or submit events at MyRIverValleyEvents.com

Your Move:

This week, take a 10-minute walk after one meal — indoors or outside. Tag us when you check in on Facebook!

Small habits lead to big wins.

Take care of yourself this week — and we’ll see you outside. 💛