In this informal vlog, health coach Victoria S. Dorsano walks viewers through a typical dinner, explaining the choices she makes to create a balanced, nutrient‑dense meal and how those choices fit into her broader coaching philosophy. She starts with a daily Juice Plus supplement and magnesium to cover fruit/vegetable intake and replenish electrolytes after a sweaty training session. She then eats a Trader Joe’s kale‑broccoli slaw salad enhanced with blueberries and seeds, highlighting the convenience and cost‑effectiveness of pre‑made superfood mixes. The main course is a batch‑prepped salsa chicken bowl: shredded chicken cooked with salsa, paired with black beans, jasmine rice, dairy‑free cheese, and avocado, all portioned into BPA‑free, freezer‑safe containers. Throughout, Victoria emphasizes listening to internal hunger and satiety cues, practicing intuitive eating rather than restrictive dieting, and considering texture, flavor, and cravings. She shares practical tools (an avocado cutter after a past knife injury) and logistical tips (freezing meals, using dishwasher‑friendly containers). After eating, she plans to hydrate, play basketball, and prepare for a Facebook Live promotion, illustrating how nutrition fits into her active, socially‑engaged lifestyle. The video blends concrete meal examples, supplement rationale, intuitive eating principles, and everyday life logistics to model how a health coach decides what to eat.
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Hey guys, so I'm about to eat dinner and I figured since I get asked this question about like what I eat in a day as a health coach and all that stuff, I just figured I'd have you guys join me and share a little bit about what I'm eating and why and how I kind of piece things together to get like a well-rounded meal. So I'm gonna place you guys right over here at the table. Let's see. All right, so here we go, and I'll share a little bit about my day as I go and record some of this. First off, I start off with my Juice Plus, and as you can see, so Juice Plus is basically like fruit and vegetable juice that has been grown at an organic farm, and then basically the juice has been extracted from the fruit and veggies, and then the juice has been kind of pulverized into a powder form and dried up like that. So it's basically your way of ensuring that you get a good amount of fruits and veggies in the day because it's really hard to cover as much as you can possible in a day is like what the food pyramid allows. So this is just kind of my way of ensuring that I get that extra amount of fruits and veggies in the day. And plus there's so many good antioxidants in there, which is what makes, you know, phytonutrients make these the cool colors that they are, the red, the green, the blue. And I also take 2 magnesium. So the reason being is 'cause I am a sweaty person. I'm very active, like I just got done, as you can tell my hair is kind of sweaty. I just got done training two people, doing some Power Plate training, and it's very hot outside, and one of the sessions was outside, so I'm sweating a ton. And on days specifically that I sweat a lot, I will take magnesium to kind of keep my electrolytes in balance. And it's also just good to take in the evening if you are considering taking magnesium. So I'm going to take these. The next thing I like to have is like a salad. So this is actually, this is like a kale and broccoli slaw salad that's super easy to make. It's from Trader Joe's. You basically throw it together. I like to wash some blueberries and throw those in there too and make this like kind of a superfood salad. It has like, I think sesame seeds or something in there too, or sunflower seeds rather. And it's just an easy way to get your greens in, um, and some of the berries too. So I'm gonna enjoy some of this and just chat with you guys as I, as I go ahead and eat. One of my favorite things about Trader Joe's is that you can get like pretty good superfood salads and they're inexpensive for the most part. It's like $3, $3. Oh my gosh, sorry, I'm getting distracted. There's, um, I'll show you guys out here. Okay, so I have this window right here, right? And there is a constant influx of critters crawling outside. I just saw a chipmunk scale the wall like Spider-Man, so I apologize for getting distracted. They're so cute though. Um, yeah, they're like $3.50 for this like really nutrient-dense salad. So that's why I like going to Trader Joe's, is because you can get these like pre-made or like kind of make-it-yourself salads that are— all the ingredients are already there. Oh, I'm gonna eat this. Enjoy it. I don't know about you guys, but I love the combination of like having berries in my salad too, like something that's sweet and juicy. So yum. Okay guys, I've demolished that salad. On to the main course. Whoo! So I pre-make my meals. I tend to do that on Saturday, so I'll do my grocery shopping Friday, but I will make a batch of this. Like, I'll make 10 to 20 meals of just this and then 10 to 20 meals of something else, and then kind of keep the variety of 2 to 3 different things throughout the week, but this is my favorite. This is salsa chicken. So this is literally, I throw a crock pot, I don't throw a crock pot. I put chicken breasts into a crock pot, which is this chicken here, with some salsa and I let it sit for 4 hours on high and then you shred it and you're good to go and it's amazing. It stays in the freezer really well. So I make the meals and then basically what I do after that is I go ahead and package them into little containers containers that are freezable and dishwasher-friendly and microwave-friendly and BPA-free, 'cause we don't want BPA in our food. And then I put them in the freezer. So I freeze them so that they stay longer. You don't necessarily have to freeze them. You can probably keep them in the fridge for up to 5 days, but I like to do it just in case and keep it, you know, just keep the food preserved as well as possible. So I did that. I did some black beans. I did some jasmine rice, and I did some chopped onions on top, or green onions rather, and then I went ahead and I melted some almond cheese on top because I'm dairy-free but I still love cheese. So the best I've been able to find is Daiya, which I think is almond or soy cheese, and it still tastes pretty good. So I'm gonna do this, and then I'm actually gonna put an avocado on top. So you'll see I got a good mix. I got some proteins, I got carbs in the rice, and I got black beans, which add, you know, some more carbs but also some digestible fiber in there. And then my fats, you know, the chicken in itself has fat in it, but I also, I love avocado, so I'm gonna put one of those on there. I love avocado so much. Let's see if this one's— so pretty! Doesn't it make you feel so happy when you open an avocado and it just looks like it was taken care of so well and just looks happy on the inside, you know what I mean? Like, oh, you look so happy. Um, anyways, I'm still gonna eat you. I have this handy-dandy avocado cutter because, fun story, I've actually stabbed myself in the hand with a knife cutting an avocado. So my husband's like, we're getting you one of the plastic avocado cutters because we're not taking you to the ER again. Um, but yeah, I actually— I don't know if it'll show on camera, let's see. You'll see— oh, look, it does! I got a nice, nice little, um, scar going through there and the 2 stitches that went through. I stabbed through my palm, guys, with a knife. It almost went through my other side of my hand. Uh, so that happened. So that's why I use plastic now. This is giving me a good blend of, again, my proteins, fats, and carbs to keep me full and happy. And I do not know exactly how many calories are in here, but I do know that I am still hungry after eating that salad. So what I typically do is I trust my hunger signals when I eat. And it takes some while— it's a good while to get used to that, you know, take some time, because we've often been taught to ignore them, um, because of either time or because that's how you quote-unquote diet. But I'm a big fan of honoring your hunger and making choices that are still nutrient-dense, but you're not starving yourself. So I typically will eat until I feel like I'm a good amount satisfied, not till I'm stuffed. I mean, sometimes I do depending on, um, the circumstance and if it's something really good and I want to indulge in it a little bit, but I will eat till I feel like, you know, satisfactory, till I feel like happy and full. Man, this is way more avocado than I was bargaining for. That's okay. I will probably save some of this. Let me go wash my hands because this is a whole situation now on my hands. One second. All right, I'm back. I got my avocado cut on here. It doesn't look so pretty. I didn't cut it so well, but yeah, what I was saying is that I will listen to my hunger cues and eat till until I feel satisfied. People tend to forget that we have this built-in system called hunger that tells us when we're hungry, and satiety that tells us when we're full. And we've kind of been deconditioned to not follow that and say that we can't trust our bodies. But really, our bodies have these internal sensors that will tell us how many calories we need, how much we need to eat. And all that. And there is a balance, sure, of getting some nutrient-dense foods and kind of making sure that you're not only eating more rich foods like, like pizza or like, you know, fried foods and things like that that are more calorie-dense. But you want to get some like greens and some colors. You'll see I have a lot of colors in here with the beans, with the greens. So yeah, I mean, we forget that we have that and it's important to just follow what our body is asking for. And I get it, it's a process, it takes time, and I don't recommend jumping straight into that if you haven't had experience with eating intuitively for your body. But it's something that's a really important thing, and like there's so many dimensions of it too, like even going along with like textures and what kind of, am I craving crunchy, am I craving something smooth, do I want something that's gonna melt in my mouth, like really understanding your own body's requests and deciding how you wanna honor that. It's really a compassionate and loving choice, and it's not to be confused with eating for weight loss. You may lose weight while you eat intuitively, but it's not a diet. And this is a really great way to promote longevity and honoring your body and body compassion. And I can go way more into this in more depth, but I'm keeping it pretty casual today. I'll probably do the separate video on this topic, but I just wanted to show you guys that, hey, I eat real food. Like, I'm not going in like— I'm not just eating— like, people are like, do you just eat kale? No, no, I'm a human. I love food. I love cheesy things. I love like fake cheesy things. I'll say that because I can't do dairy, but Mm, I love flavors. I love just things that bring the mouth alive and the taste buds alive. So I'm not somebody that's gonna eat bland by any means and just eat like plain turkey breast or plain chicken breast in a bowl of broccoli that's unseasoned. Like, that sounds terrible. So I'm gonna enjoy this so I don't gross you guys out by talking while I'm eating, but be back in a sec. Alright guys, so I just finished eating. That was so delicious. It's all gone. I ate all of it. I am still— I'm satisfied, let's say that. I'm like, if 10 is extremely stuffed and 1 is absolutely starving, I can eat my own arm off. Hmm. I would say I'm at like a 6, maybe. No, I'm at a 6. Like 7, I'd feel a little bit more content. So I'm actually still hungry. Um, I know I haven't drank enough water today because I'm thirsty right now. Um, so I'm gonna drink some water, not because I'm trying to get rid of my hunger, but acknowledging that I also don't have enough fluids in my body. So I'm gonna start with that. And then I'll probably have a little bit of a brownie that my mom brought over a week ago. I know it sounds gross. It's not a week old. It's probably like 4 days old. Not that gross, guys. But I'll probably have a brownie too. I'm gonna go play some basketball tonight 'cause my friend Rachel is teaching me how to play because I haven't played since middle school and I really wanna play. In a league with my husband. Um, it's not super competitive, thankfully, because I'm probably not going to be that great. Like, it's going to take me a while to kind of get the hang of it because I'm a volleyball player. Like, very different, like, doing this with your hands versus that. So, um, in terms of just like muscle memory. But, um, I'm gonna give it a shot. So I'm gonna— she's gonna do a little bit of training with me at 7:30, so I'll probably wait till afterwards. I don't want to feel super full or uncomfortable when I'm playing. But I'm gonna go get ready for a Facebook Live next. It's been a day. I usually don't do Facebook Lives this late, but my friend Sabrina and I got an event coming up this upcoming weekend, and I want to do some promotion, promotion for it on her Facebook page and mine. So I'm gonna go do that, get ready, and then play some basketball, come back, have a brownie, call it a day, go Go to sleep, do it all over again. So hope you guys enjoyed this video and learned a little bit about food and what I eat for dinner and why, kind of the reasons why, and learned a little bit about, you know, the combinations of things, your hunger cues, listening to those things a little bit more intuitively. And yeah, hopefully it was valuable.
