A Day in the Life with Sophia Roe | Finding Balance with NYC’s Holistic Chef

Author: Sarah de Brun
02.21 / MISSBISHES

Upon meeting Sophia Roe for the first time, you immediately get the feeling that she is here to show you the light, and guide you into leading the healthiest life you can image. As a nutrition-based, holistic chef to her clients (including the Manhattan family she cooks for full-time), this Brooklyn-established ball of energy lives to advise and consult. Sophia is passionate about sharing her knowledge with everyone she meets, as connecting is a huge part of her world and daily life.

Ask any of her dedicated followers on Instagram and they’ll tell you that Sophia is like your best friend who refuses to sugar coat information... because she wants the best for you, dammit. Ever wonder what the benefits of B12 or iron are? Need a pep talk on finding balance and ditching fear? Hit play on the videos on her feed and she'll give you the lowdown in a way that feels woman-to-woman, not doctor-to-patient.

After her own health took a turn for the worse years ago, she devoted herself to natural healing. Through trial and error and various diets, she mended her ailments and is committed to learning more about health and food. She’s aware that the truth is ugly, but that growth is what's beautiful.

Here’s what a normal work day looks like for the naturalist living in an urban environment…

6 am The first thing I do when I wake up is drink water with lemon and take all of my herbs and remedies. I get dressed and do my hair. My routine takes about 10 minutes, and I’m out the door in 20. I take the express A train into downtown where I work in Greenwich Village, and the first thing I do is hit up Union Square Farmer’s Market. I don’t usually work off of a menu, I buy what looks good. Then, I’ll drop the food off at home and get dry goods from Whole Foods.

8:30 am I hit the kitchen and begin making breakfast for the family before getting started on preparing baked goods.

Noon Lunchtime consists of avocado toast for the boys (they love it!) or maybe Mexican food, since they’re fans of that too.

12:30-2 pm This is my workout time. I might do yoga, Pilates or head to Equinox. Once I’m back home, I whip up a smoothie with Sunwarrior protein, kale, banana, turmeric – just a bunch of good stuff.

3 pm The boys are back home, so I’ll make them a snack of sweet potato chips or date bars while I get dinner started. In between everything, I’m prepping foods or sauces, and music is always playing in the background. I’ll also take shots of ginger throughout the day to suppress my hunger.

5:30-6 pm Dinner is ready! Fish is a favorite for the family. I make that for them frequently, along with their favorite salad. The boys love my gluten free/dairy free pizza! Once dinner is finished, I clean up, wrap up, and it’s “me” time.

6:30 pm This is when I’ll either meet up with a friend, take time to mediate, book a massage, or get a Microcurrent facial from Shamara at SB Skin. Every day I try to give myself a “staycation” moment. It may sound indulgent but my job is to take care of other people. In order to do that, I have to take care of myself.

8-9 pm This is social media time. I’ll answer emails, or write back to my followers. I try to dedicate as much time to Snapchat and Instagram as I can.

11 pm Lights out! Before heading to bed every night, I do a face mask. I don’t go to bed without it. I absolutely love Dr. Jart+. I’ve noticed the best results with staying out of the sun and using those masks regularly.

You have to give us more details on your beauty routine!
I love SheaMoisture’s Jamaican Black Castor Oil line. I co-wash my hair once a week and follow with a deep conditioner made from half an avocado, ¼ cup of grapeseed and black seed oil, 1/8 cup of almond oil and a few drops of whatever essential oil I’m feeling at the moment, and then I sleep in it! I love colloidal silver and a tablespoon of apple cider vinegar to spray in my hair while it’s wet. It helps to alkalize it and cleanse my scalp, and I’ll massage it in. Gotta take care of the scalp! I blow dry with a diffuser on low heat and refresh my curls with DevaCurl SuperCream Coconut Curl Styler. For my face, Balm & Co. is a favorite. I’m obsessed with it! Juice Beauty is great, too.


“It’s not about one-size-fits-all, but what is good for you individually...Plus, the biggest thing is balance. Wellness is in your thoughts. That’s what’s going to make you well."


When you first meet with a client, what goes down?
I try to find ways to educate in a relatable manner, and explain to people the benefits of a plant-based diet. Of course, I need your history to know what will work best for you. How long are you in a car? What’s your stress level? How are your relationships? What is your background and what do you suffer from? Some diets really work for some, but not for others. It’s not about one-size-fits-all, but what is good for you individually. Your genes, blood type, and body all have to be taken into consideration. Plus, the biggest thing is balance. Wellness is in your thoughts. That’s what’s going to make you well. I’ve learned that the hard way with all the stress I put my body from obsessing over what I ate. Also, it’s not only what to eat but when you eat it. Eat like a plant. When the sun is out, eat the most.

You must know the city inside and out. What are your favorite spots in New York?
For grocery stores, LifeThyme is a little place on 6th Avenue. Everything is organic. It’s so awesome. I also love Integral Yoga Natural Foods - it’s entirely vegan. They are so helpful in the vitamin area! Ellary’s Greens has an awesome menu that’s so clean. No matter what you like to eat, you can find something there. La Colombe has great coffee, and Roasting Plant has the best matcha in the city - they use ceremonial grade matcha. You can definitely smell and taste the difference. I use this to replace my coffee sometimes. I really love hotel lobbies, too. The Marlton Hotel has a great one.

What does MISSBISH mean to you?
There’s a fearlessness about the MISSBISH girl. I love the unapologetic self; just being yourself. There is so much about empowerment and loving yourself and having pride in yourself. I’m proud of who I am! It means owning your story. Every MISSBISH girl has their story.

Photos by: Carmen Chan