Being active has many benefits, and it can help you achieve your overall healthy living goals. When living the Med Way, mindful physical activity can help you take the steps towards moving more. A crucial part of any exercise regimen is muscle-strengthening exercises. Increasing the mobility in your muscles leads to more strength. When you move, concentrating on your mobility may help you keep or extend your range of motion. There are many simple exercises that can increase your neck mobility and leg mobility.

Here is an exercise that can increase your neck mobility: start with your head facing forward and lower your left ear slowly to your left shoulder. Slowly return your head to the starting position and repeat on the opposite side. Complete this exercise 2-3 times on each side.

Here is an exercise that can increase your leg mobility: start seated in a chair, with your feet on the floor, and your knees bent at a 90-degree angle. As far as you are able, slowly extend your left leg straight. Slowly bring your leg back to the starting position and repeat on your right leg. Complete this exercise 2-3 times on each side.

Why should you be physically active? Being physically active leads to sleep improvement, mood improvement, disease prevention, disease management, stress management, weight management, pain management, and current/future mobility.

When you are physically active, you need to make sure you are fueling your body with healthy meals. Exercise requires energy, so here are some meals that will provide your body with the energy it needs.

Overnight oats are a great way to meal prep ahead of time. They are an excellent source of whole grains, fiber, and protein to help keep you satisfied. Start with 1/2 cup of milk or milk alternative. If you prefer a thicker or thinner final product, just adjust your amount of liquid accordingly.

Berry Overnight Oats Serves 1

Berry Overnight Oats

• 1/2 cup oats (old fashioned or rolled oats work best)
• 1/2 cup milk or milk-alternative (1%, skim, almond, etc.)
• 1/2 cup nonfat Greek yogurt
• 1 Tablespoon chia seeds
• 1 Tablespoon maple syrup or honey
• 1/2 teaspoon vanilla extract
• 1/2 cup fresh or frozen berries (blueberries, raspberries, strawberries)
• Directions:

1. Add ingredients to a food-safe jar or food-storage container. Mix until well combined.
2. Seal and place in the refrigerator for at least 2 hours or overnight.
3. Option to add the blueberries and raspberries before refrigeration or right before eating.

Nutritional facts per 1 ½ cups (1 serving) based on using unsweetened almond milk: Calories: 332 calories, Carbohydrates: 49 grams, Fiber: 10 grams, Protein: 18 grams, Fat: 8 grams, and Sodium: 127 mg.

This classic combination of peanut butter and banana makes a tasty and filling breakfast, snack, or dessert. Customize your overnight oats with your milk, yogurt, nut butter, and toppings of choice.

Peanut Butter and Banana Overnight Oats Serves 1

Peanut Butter And Banana Overnight Oats

• 1/2 cup oats (old fashioned or rolled oats work best)
• 1/2 cup milk or milk-alternative (1%, skim, almond, etc.)
• 1/2 cup nonfat Greek yogurt
• 1 Tablespoon chia seeds
• 1 Tablespoon maple syrup or honey
• 1/2 teaspoon vanilla extract
• 1 Tablespoon peanut butter (or nut butter of your choice)
• 1/2 banana, sliced (option to add banana before refrigeration or right before eating)
• Optional: additional sliced fruit or a few chocolate chips

Directions:

1. Add all ingredients to a food-safe jar or food-storage container.
   – Option to add banana before refrigeration or right before eating.
2. Mix until well combined.
3. Seal and place in the refrigerator for at least 2 hours or overnight.
4. Top with sliced banana before serving if not previously added.

Nutritional facts per 1 ½ cups (1 serving) based on using unsweetened almond milk: Calories:443 calories, Carbohydrates: 55 grams, Fiber: 11 grams, Protein: 21 grams, Fat: 16 grams, and Sodium: 179 mg.

Sources for this article NC Extension Food and Nutrition, Meds instead of Meds educational program. The research and selection of tested recipes was compiled by Alyssa Letchworth, ECU student intern. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.