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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Staying hydrated is just as important in cold weather as in the heat.

 

Cool, dry air draws moisture from your skin and lungs, making it easy to underestimate fluid loss even when you don’t feel thirsty.

 

Mild dehydration can cause headaches, fatigue, dry skin, and trouble focusing.

 

Drinking water steadily throughout the day is essential—especially if you’re bundled up or getting outdoors for a winter walk or workout.

 

Warm drinks like herbal teas and soups, alongside water-rich foods such as apples and winter squash, all help keep you hydrated and energized.

 

Carry a reusable water bottle, consider adding electrolytes for long activities, and monitor signs like dry lips, headaches, or dark urine.

 

Try for eight 8-ounce glasses daily—simple habits now will keep you feeling your best this winter.

River Valley residents have a fresh reason to hit the trails as cooler weather settles in, offering perfect conditions for outdoor adventure.

 

From easy lakeside strolls to moderate bluff climbs, the region features four standout spots: Yellow Rock Trail at Devil’s Den rewards hikers with sweeping valley views, especially vibrant with autumn foliage.

 

Fort Smith’s Torraine Lake Loop is an inviting, paved path ideal for casual walkers, beginners, and families with strollers seeking a little peace close to home.

 

Lee Creek Reservoir’s North Ridge in Van Buren offers wooded escapes, scenic overlooks, and an easy-to-moderate challenge for those craving brisk exercise amid fall colors.

 

Meanwhile, Ben Geren Greenway delivers a flat, accessible route for walkers, cyclists, and runners looking to stay active without leaving the city.

 

Grab your water bottle, layer up, and enjoy nature’s reset this season.

Crisp autumn mornings and golden leaves in the River Valley make fall the ideal time to refresh your fitness routine outdoors.

 

This season brings cooler temperatures, scenic views, and fewer crowds, turning exercise into a more enjoyable experience for everyone from beginners to trail veterans.

 

Hiking and walking local trails offer cardio, balance, and a calming nature escape, supporting both mental and physical health—like reduced stress, better sleep, and improved heart health.

 

Top regional spots, such as Carol Ann Cross Park Loop in Fort Smith, Lee Creek Reservoir in Van Buren, Devil’s Den State Park in West Fork, and Ben Geren Greenway, invite adventurers to embrace fall color and diverse trails.

 

Layer clothing, stay hydrated, and let someone know your plans for a safe and rewarding hike.

 

Challenge yourself: even three short outdoor sessions this week can make a difference for body and mind.

Local residents may find it’s never too late to regain energy and fitness, according to a new Norwegian study.

 

Adults in their 50s and 60s who dedicated just five hours a week to movement, including two interval-based “4×4” sessions, saw remarkable changes.

 

After two years, their cardiovascular “age” improved by as much as 20 years — a result typically seen in lifelong athletes.

 

Short bursts of activity, like brisk uphill walks or cycling, boosted heart health, while recovery periods made the routine accessible for beginners.

 

The River Valley offers easy options, from jogs at Springhill Park to hikes along Lee Creek trails.

 

Researchers found that consistency mattered more than intensity.

 

Just five hours per week — mixing walks, yardwork, and more vigorous days — can build lasting energy and help reverse the heart’s clock well into the holiday season.

Fall arrives quietly, blending sweater weather with a rush of busy schedules and a hint of end-of-year weariness.

 

Wellness experts say this is the perfect season for a gentle reset.

 

Crisp air and earlier sunsets set the stage for self-care and reflection—if you lean into local rhythms.

 

Start with just one healthy habit.

 

Whether it’s a 10-minute walk, a stretch at sunrise, or cooking real food on Sundays, consistency beats intensity every time.

 

Let River Valley’s mild autumns inspire you outside—from the Arkansas River Trail to weekend hikes at Lee Creek or Devil’s Den.

 

Fresh air and sunlight help mood and sleep as daylight fades.

 

Enjoy nourishing soups and roasted veggies, and create steady meal routines to help your body rebalance.

 

Protect your downtime: unplug 30 minutes earlier for better rest before the holidays.

 

This season rewards mindful presence over perfection, paving the way for a steadier winter in the River Valley.

Autumn in the River Valley means ideal weather for exploring local bike trails.

 

Fort Smith and Van Buren offer options for every rider, from gentle family routes to challenging forest paths.

 

The Greg Smith River Trail runs six scenic miles along the Arkansas River, perfect for relaxed rides with sunset views.

 

Ben Geren Regional Park features over a dozen miles of trails—both paved and off-road, with picnic spots and easy parking to turn your outing into a day of fun.

 

For adventure seekers, Springhill Park Mountain Bike Trail in Barling is a wooded 10-mile loop packed with roots, climbs, and creek crossings, popular among experienced mountain bikers.

 

Don’t forget safety basics: check your bike, wear a helmet, and bring lights for late rides.

 

With local shops to help beginners and peak fall color on display, now’s the time to get outside and pedal toward better health.

Every step matters, and local science backs it up.

 

A recent review in Nature Reviews Endocrinology reveals that physical activity transforms our health far beyond calorie burning.

 

Exercise unlocks powerful shifts in the body — protecting the heart, elevating mood, and even boosting immune and eye health.

 

Here in the River Valley, autumn’s cool mornings and vibrant trails offer a perfect moment to get moving.

 

Even 30 minutes of walking improves blood pressure, steadies blood sugar, and lifts spirits.

 

Local green spaces, from Fort Smith’s scenic trails to Van Buren’s riverfront, amplify these effects, reducing stress while connecting neighbors.

 

Community initiatives like Fort Smith Animal Haven’s volunteer dog-walking program make exercise meaningful, benefiting residents and shelter pets alike.

 

Grab a friend, leash up a pup, and discover how movement fuels health and connection right here at home.

Feeling worn out isn’t just a sign of working too hard—it’s often the result of scattered focus.

 

Your energy slips away in countless small ways each day, but building a steady daily rhythm makes a world of difference.

 

Start by fueling your morning with water and high-protein foods—think Greek yogurt, oatmeal with nuts, or eggs and whole-grain toast.

 

Frequent, short bursts of movement—just a minute or two each hour—help clear your head and keep fatigue at bay.

 

A gentle nighttime ritual sets the stage for tomorrow’s energy: turn off screens, dim the lights, and jot down thoughts before bed so your mind can relax.

 

Choose one habit to focus on for a week—small, consistent steps lead to lasting vitality.

 

Look for a quick morning routine and progress tracker update coming soon.

Rushing through meals means missing out on one of life’s true joys: eating.

 

Mindful eating is about savoring each moment at the table, not following strict diets or portion rules.

 

When you tune in to flavors, textures, and aromas, you often eat less and feel more satisfied, leading to better digestion.

 

Easy strategies include pausing before your first bite to appreciate the food, placing your utensils down between bites, and focusing on all your senses.

 

Sipping water as you eat slows your pace and helps your body register fullness.

 

Try unplugging for one meal each day—set aside your phone and truly enjoy your food in peace.

 

Making even one meal a mindful moment can transform your relationship with food and help you feel more content after eating.