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Holiday Health Tip: Move Your Body

2 min read

As a dietitian, I have always encouraged people to include physical activity as part of a healthy lifestyle. Whether indoors or outdoors, physical activity during the holiday season is one of my go-to tips, especially for those interested in maintaining a healthy weight amid the family gatherings and inevitable food indulgence. There’s no need to resort to highly restrictive eating patterns when simply moving your body for 30 minutes a day can do wonders. Various studies show how regular exercise can even benefit your mental health, too, by lifting your mood, easing stress, improving sleep quality, and increasing mental clarity and focus.

Spend some quality time with mother nature and go for a walk. If the weather is a bust, no worries. Stay inside and explore YouTube for a new exercise class you’ve never tried before like yoga or kickboxing. Turn on your favorite playlist and get to dancing while making dinner. Physical activity doesn’t have to be complicated, you just need to move!



  • 1 ramekin
  • 1/2 teaspoon flaxseed
  • 1 egg
  • 2 tablespoons pumpkin puree
  • 2 tablespoons maple syrup
  • 1/2 ripe banana
  • 1 tablespoon milk of choice
  • 1/4 cup Kodiak Cakes Cinnamon Oat Power Cakes Flapjack and Waffle Mix
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon pumpkin spice
  • Pinch of salt
  • Butter or oil to prevent sticking
  • 1 tablespoon semi-sweet chocolate chips
  • Pecans or walnuts, optional


  1. Combine all ingredients except butter, chocolate chips, and nuts in a blender. Blend until smooth.
  2. Lightly coat your ramakin with butter, or oil, to prevent sticking.
  3. Pour batter into ramekin.
  4. Fold in your chocolate chips.
  5. Top with favorite nut pieces.
  6. Microwave for 2-1/2 minutes. If needed, microwave in 15 second increments until the center of the cake is bouncy to the touch and a toothpick or fork comes out clean from the center.


Brittany Wise, MDS, RDN, LD, CSP is an H-E-B Registered Dietitian based in San Antonio, Texas. Before her wellness career began, Brittany found her love for fitness and nutrition through her own personal health journey. Her holistic approach to wellness guided her towards an early career in pediatric care as a clinical dietitian for Driscoll Children’s Hospital in Corpus Christi, Texas. She is now a Board-Certified Specialist in Pediatrics with experience in hematology/oncology, cardiology, critical care and malnutrition. Her transition into the wellness field has allowed Brittany to combine her love for pediatrics and her growing appreciation for women’s health through quality nutrition education and individualized care approaches to meet the needs of her patients.

Outside of work, Brittany enjoys spending time with her loved ones and her puppy, Emmie. Her favorite hobbies include baking, interior design, running and yoga.

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