On tap for September is a Pina Colada Overnight Oats recipe to keep breakfast simple and how two lists can improve your consistency, which is a peek into my coaching style. If you want to get this goodness right to your inbox, you can subscribe.

This post contains an affiliate link and I earn a commission if you use the link. See full disclosures.

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What I’m Eating Lately

Pina Colada Overnight Oats

Ever wondered what a dietitian eats? Surprise! It’s not only super-healthy foods. This dietitian eats for nutrition and for pleasure. And you can too.

Usually, I cook up an egg with toast for breakfast, but lately I’ve been wanting an easy breakfast. There is nothing easier than overnight oats that you can grab and eat right out of the fridge – or warm them up if you have a few minutes.

This pina colada overnight oats recipe is simple and fast to make. It takes about 10 minutes to make 4 breakfasts, and it would just add a few more minutes to make more if you are feeding more people. 

Step 1: To each 2-cup mason jar, add:

• 1/3 cup old fashioned dry oats
• 1 Tablespoon chia seeds
• 1 Tablespoon unsweetened coconut flakes
• 1/2 scoop of vanilla protein powder

Step 2: Add liquids and stir.

• Add the liquid only from 1 pineapple fruit cup (in 100% juice) to each jar.
• Add 1/3 cup unsweetened almond milk to each jar.
• Stir to combine, making sure there are no dry clumps of dry protein powder on the bottom of the jar. 

TIP! Use a small plastic spatula to stir, otherwise you end up with protein powder and chia seeds stuck to your utensil. 

Step 3: Finish & “Fridgerate.”

• Add the fruit from 1 fruit cup to each jar and mix it in.
• Make sure all chia seeds and oats are under the liquid.
• Cover and store in the fridge overnight and for up to 5 days depending on how well your container seals. 

If you prefer a video, here you go! But I have changed the recipe slightly since this video was made.

The link below an affiliate link, which means I earn a commission if you buy using this link and/or code. See full disclosures.

I use this protein powder because I have loved this brand for years, even before I became and affiliate with them. Now, it’s win-win! You can get 10% off and I get a 10% commission. So, if you want to try it out be sure to use promo code AlexiaLewisRD. 

The nutrition info for these oats will vary based on the brands you choose, but mine comes to about 360 calories, 19g protein, 50g carbs, 13g fat, 4g saturated fat, 205mg sodium, and 13g fiber. 

TIP! If you don’t eat a lot of fiber, then too much, too soon can lead to constipation. Don’t eat more than one of these a day until your body has gotten used to having more fiber. And be sure to drink more water when you eat more fiber.

And remember, the information on this site is not a replacement for medical advice and it may not be appropriate for everyone, that means you, depending on your unique circumstances. Consult with your personal healthcare provider before making changes to your food and nutrition choices. If you choose to follow the information on this site without consulting your personal healthcare provider, you do so at your own risk.

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What I’m Coaching On Lately

How Two Lists Can Improve Your Consistency

Take a peek into my coaching style as I share some of the things I’m currently working with my clients on. 

Making lifestyle changes is hard. Full stop.

You are not alone if you start and stop… start and stop… and start and stop again. These cycles are a predictable part of the process of change. Technically it’s either a lapse or a relapse depending on how long the “stop” lasts.

Many time, clients will be knocking it out of the park – hitting their goals, feeling good, getting results. And they tell me, “yah, sure. I’m doing it now but I can never make it last.” They are afraid that they will soon start to slip. And that slip will soon slide them right back into a lapse. 

How can I help them, in this present moment when they are doing well, to stay consistent and prevent a lapse in the future?

Success in present moment has power. So, I encourage my clients (and you!) to make two lists focused on this present moment. And to review them and add to them regularly.

The lists are:

• Habits you have built to be successful. Perhaps you are going to bed earlier or setting boundaries to protect your time for meal prep and exercise.

• Strategies you have learned through coaching about how to stay on track with your goals. Maybe, the Reset Strategy to recover from a lapse or the 3-step process to shut down critical self-talk. 

How does this help?

When you feel like that next lapse is coming, or even when it’s just starting to happen, you can return to these lists. The first list helps you identify which habits have started to slide. The second list helps you remember what strategies you have to stay on track.  

Focusing on what is starting to slide, before it slips away, can help you recommit and stay on track. Bingo! Consistency!

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Medical Nutrition Therapy & Health Coaching

Find out more about becoming a client of Alexia’s through Nourish.

First, start the scheduling process.

• One of the first screens when you start will let know if your health insurance is accepted by Nourish.

• Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

Note! Be sure to leave my full name (Alexandra Lewis) in the referred by box. Nourish gives me a bonus for my referrals at not extra cost to you.

The video below gives you an overview of Nourish and the scheduling process.

And, of course, you can contact me if you have questions. I’m happy to help!