SOMA Nutrition (2026)

19/11/2021

Everything is figureoutable.
In terms of health and wellness we may not feel this way at first, and in most circumstances the best outcomes will require time, attention, and care.

When dealing with a health issue the first step is to find all contributing factors that exacerbated the condition and make necessary changes.

That may mean adopting healthier mental and physical habits, as well as reducing exposures in your home and work environments. This is often easier said than done and requires awareness, openness, and humility.

To use a common cliche, wellness is not a sprint but a marathon.

* I’m sharing this particular photo bc it marked a week that I was relatively pain-free after major surgery.
What you can’t see is my very real challenge with insomnia - some days averaging less than 2 hours of sleep.

I really enjoyed this recent pop up as it was a personal reminder that lack of exercise (and in my case, general anesthesia) is associated with insomnia. They served pressed juice, not caffeinated drinks. Despite the very real fatigue that is associated with insomnia I’ve chosen to limit caffeine (some days avoiding completely and never drinking after noon) to give my central nervous system a break.
Some methods that used to work aren’t effective anymore, and that’s ok. Everything is figureoutable.

08/11/2021

We are resilient.
Despite all odds, you’re here.

Make a commitment right now, to not just win, to thrive.

There may be roadblocks.
Doubt.
Exhaustion.

Keep moving forward.
Strength is at your core.

08/04/2021

When you travel do you prefer staying in a home, apartment, or hotel with a kitchen or an all-inclusive resort?

As much as I love the convenience of room service, I personally prefer having control over my meals when staying in a place longer than 24-48 hours.

After competing in fitness for several years and living with inflammatory bowel disease you grow accustomed to asking restaurants about ingredients, cooking fats, and food preparation. People with anaphylactic food allergies deal with this situation for life! A few thoughtfully planned meals out are fine but if you have physical and/or transformative wellness goals, you have to be proactive about your diet and what goes into your body.

When Soma clients go on vacation, their meals (and dietary plans) go with them! There are so many travel friendly proteins, bars, muffins, snacks, and shelf stable supplements that can continue supporting your metabolic needs while you’re away from home. Many countries offer grocery delivery and nearly all countries have grocery stores where you can pick up purified water, fruit, nuts/seeds, eggs, and other fresh produce. Ask your air bnb or hotel if they have a blender for smoothies or if you’re checking luggage bring a magic bullet!
Work and travel are not excuses for people with chronic illness, so start thinking about your goals as if they were non negotiable!

07/04/2021

Need more prebiotic fiber in your life?!

Prebiotic fibers are the non-digestible component of some plant foods that feed and stimulate the growth and activity of good (probiotic) bacteria, like Bifidobacterium and Lactobacillus, in the gut. These bacteria will ferment the prebiotic fibers and produce short chain fatty acids that can protect against pathogens throughout the body.

Whole food sources of prebiotic fibers are more beneficial to the body than supplements so aim for 25 g (or more) of fiber each day.

makes a yummy gluten free California burger, rich in prebiotic fiber from garlic and oat bran. Toast a patty in an air fryer to replace bread, and pair with morning eggs. Include a healthy side of vegetables, like asparagus or this garlic tahini cauliflower for even more prebiotic fiber!

With a comprehensive Soma Nutrition diet, your day is full of flavor AND the fiber you need to keep your gut microbiota happy, balanced, and healthy. Head to our website for a free consultation and to schedule a chat about how a bio-individual diet can help you achieve your wellness goals!

20/11/2020

Vegans, vegetarians and omnivores alike struggle with nutrient deficiencies when not mindful about diet. If you’re dealing with a mood or sleep disorder, continue reading!

Tryptophan is another important amino acid, used in the biosynthesis of proteins, that must be obtained from a food source. It is directly involved in the production of serotonin. A deficiency in tryptophan will undoubtedly lead to decreased levels of serotonin, lending to depression, anxiety, insomnia, and poor memory.
Daily recommended intake of tryptophan for someone weighing 150 lb is about 280mg/daily.

6 oz of turkey contains 687 mg
6 oz steak contains 636 mg
8 oz of firm tofu contains 592 mg
6 oz of salmon contains 570 mg
8 oz of boiled edamame 416 mg
8 oz cooked chickpea 139 mg
8 oz cooked oats or quinoa ~94 mg
8 oz cooked rice 59 mg
8 oz mushrooms 40 mg

Eat accordingly! Soma plans are optimized to address nutrient deficiencies so you’re digesting, absorbing, and sleeping your best!

If you’re looking for a plant based alternative to meat this Thanksgiving or need a break from cooking, our friends have made an awesome vegan roast loaded with plant based sources of tryptophan (chickpea, mushrooms and rice). If you’re in the NYC area, check out or and if in BK to order yours.

17/11/2020

Protein from the food we eat is broken down into amino acids. These amino acids then become the building blocks for proteins that form tissues and others that help the body with numerous biochemical functions.

Glutamine is the most abundant amino acid and produced in skeletal muscle. It travels through blood to various organs that need it.

Glutamine nourishes the cells in our gut and greatly contributes to the health of our GI tract and subsequent immune system (a healthy gut=optimal immune function). In normal conditions the body produces enough glutamine on its own; however, when the body is under a great deal of stress or trauma (autoimmune and irritable bowel disorders to name a few), glutamine levels can be severely decreased.
That’s where dietary or supplemental glutamine comes in.

It would make sense that animal bones, muscle, and tissue would be rich sources of glutamine, and the reason bone broth is touted as having gut healing properties.
There are vegan sources of glutamine as well including beets, cabbage, celery, tofu, lentils, white, red and black beans and fermented foods like miso and tempeh.

Meals like borscht, tofu miso soup, and this Soma client favorite cabbage and white bean bone broth soup provide a healthy dose of glutamine, vitamins and minerals to help the body heal when it needs it most.
A nutritional plan shouldn’t just taste good. It should be curated to meet your specific needs. That’s the Soma difference.

11/11/2020

The phrase “eat more plants” has become catchy marketing. You’d think eating a plant based diet would be good for your health but unfortunately it’s not that simple thanks to food brands wanting to increase shelf life.
Whole, unprocessed and minimally processed plant based foods are nutrient and fiber dense with vitamins and minerals your body recognizes.
Many ingredients that end in -ate or -ite are preservatives that can cause inflammation and increase your risk of cancer.
We wrote a piece about some of the other common ingredients lurking in faux vegan foods on a friend’s blog. Click the link in bio!

If you have had a reaction to packaged faux meat and want to steer clear I’ve included a yummy artichoke white bean burger recipe that even the kiddos will love!

10/11/2020

How often do you get to noon and realize you haven’t consumed one green vegetable?

Non-starchy vegetables pack a powerhouse of antioxidants and phytonutrients that boost blood, improve detoxification, and level up your immune function.

Without ready to eat foods, like Soma’s hearty protein and plant fiber loaded quiche at your convenience, it’s easy to get in a habit of skipping meals.
When your pantry is loaded with cereal, bread, cookies, coffee and diet soda those choices often get prioritized and although you’ll feel a rush of energy, your energy begins to wane quickly and you may even feel the burn of acid reflux.

If you are in a pinch and missed your servings of vegetables in the morning, invest in a bottle of chlorophyll to keep at your desk and add to water or stock up on organic green juice you can sip until your next meal opportunity.

26/10/2020

Self care is one of the most valuable gifts you can give yourself but what can you give friends and family?
Tools that help them practice self care!

From healing herbal teas and tonics, books, stress relieving topicals and products, time saving services, to expert advice, wellness gifts just keep on giving.

What are some of the best wellness gifts you’ve received or have your eye on? Would you like a Soma gift guide for the holiday season? Comment below!

This immune boosting herbal tea from Lebanon not only looks beautiful and tastes divine, but brought a much needed ahhh moment after a hectic morning. Such a simple but meaningful gift!

09/10/2020

Thinking holistically the statement - you are what you absorb, includes:

the food you’re actually able to digest and the nutrients your body absorbs

but also
biological
chemical
physical
and
psychological
toxins, that are absorbed into the cells of your food, your tissue and organs, and your mind.

It’s not just what you eat.
The environment your food is raised and cultivated in, your environment, water, social network, digital media, beauty products, cleaning products, and your own thoughts can have a dramatic impact on your physical and mental health.

Your diet is incredibly important for improving and maintaining your health but it’s important to know how your body systems are functioning so you can get the most out of what you eat.
Soma can guide you in this process of self discovery. Head to our website to schedule a free consult. ✨

05/10/2020

When do diseases become public health concerns? What is your role in mitigating them and protecting yourself? Is the current pandemic limited to a specific infectious disease or is it exposing how vulnerable the human condition is because of decades of poor health choices and symptoms based treatment protocols?

Important questions to ask yourself and speak about with family and friends.

We are dealing with increased risks of death and morbidity, on a global scale. Cancer, obesity, diabetes and heart disease are affecting children at an alarming rate.

It’s up to us, as individuals, to be proactive about our health. To educate ourselves and share with our communities and children. Read about your water quality, understand how to detoxify from environmental exposures that could disrupt your body’s biochemical systems, work with experts to understand your bio-individual nutrient needs, and learn why it’s so important to eat whole, organic, non-gmo foods and support the farmers that face the difficult challenges to produce higher quality produce and animal products.

Why is this important? Because you have a unique gift to give this world and the crucial task of moving humanity forward in a way only you can. Being at peak health will help you achieve this for yourself and others.
As so eloquently posted today, see yourself as a player in something extraordinarily huge and important. Of course she was referring to the importance of political literacy and exercising your right to vote for true change, but the message can be applied here as well.

You are magic, capable of incredible greatness. Let your food not only be your medicine but be worthy of your consumption.
Take back the 👑

01/10/2020

Risotto recipe testing with farro.
A grain fit for kings?

Farro has been found in the tombs of Egyptian kings and has been eaten for centuries in Italy. It is an ancient hulled wheat grain, meaning it retains its husk through harvesting, and has not been exposed to the extreme genetic manipulation and pesticide use that modern wheat has.

Whole grain farro is packed with fiber, zinc, magnesium, and other nutrients but has to be soaked for some time prior to cooking it. There are quicker cooking versions that have been processed to remove the fibrous bran.

Farro isn’t gluten free but does boast a significant amount of protein as compared to other grains like rice. It has the most lovely chewy texture and nutty taste and pairs well with fruit, squash, eggs and creamy sauces.

Have you cooked with farro? Let us know!

SOMA Nutrition

19/11/2021

08/11/2021

08/04/2021

07/04/2021

20/11/2020

17/11/2020

11/11/2020

10/11/2020

26/10/2020

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05/10/2020

01/10/2020

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