Cooking Is the New Healthy

“Creativity is my sanctuary, it's where I go to escape from all the darkness in the world.” — Kimberly EspinelThis week's episode is a reminder that your creativity is not only a gift, but a way to tell your story. I'm joined by Kimberly Espinel, award-winning food photographer, food and prop stylist, author, and creator of The Little Plantation.Through her camera lens, creativity becomes a sanctuary. It's a way to cope when things get tough and a way to tell the powerful (and sometimes political) stories that make us, us.Kimberly and I reminisce about the early days of sharing food photography online and celebrate how sharing what brings you joy can nourish both you and the people who experience your work.Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create.What's in This Episode:Kimberly shares her definition of creativity as the ability to weave heart into every detail. From recipe development, to lighting, and styling, there are opportunities to express joy throughout every step of the creation process.Kimberly opens up about embracing a plant-forward, seasonal, and political approach to food, and how she uses her images to express deeper values and beliefs while celebrating the underdog.You'll also hear how she self-published her first book, Creative Food Photography after being rejected by traditional publishers. She listened to her community's needs and trusted her own intuition.She also share about the creation of her second book, How to Make Food Famous and invites you to rethink how you share your unique gifts in a creative ways.Question: What story is your creativity telling right now? Tag us on IG @chefcarlacontreras & @thelittleplantation and tell us!xo CarlaPS: Are you Substack curious? Listen to this podcast episode about building your new digital home on Substack. Join the Substack Accelerator to share your creative projects and work in the world. Create, Launch, & Grow Your SubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only.Note: Some of these are affiliate links, I receive a small percentage of the sales. I appreciate your support of my Latina & women owned business. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit chefcarla.substack.com/subscribe

"Creativity is just the willingness to experiment with things.” — Katie CommodoreThis week's episode is the reminder that creativity is both a question and an answer, a process of constant problem-solving, adaptation, and asking what's next.I'm joined by my dear friend, Katie Commodore, artist and educator at Clark University and Rhode Island School of Design.From drawing and peyote stitch beading to embroidery and textiles, Katie explores new mediums while continuing to celebrate sexuality, intimacy, and everyday objects in her work.Tune into this episode to learn how Katie translates erotic photography into woven tapestries and finds emotional release through beading rocks instead of throwing them at people (yes, really).Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create.What's in This Episode:Katie defines creativity as the willingness to experiment, ask questions, and find your own answers. She spends a lot of time looking at and thinking about her work.She shares her antidote to creative blocks, inspiring you to lean into your own simple creative projects when you're not sure what's next or how to move forward.She highlights the importance of keeping personal series that no one else has ever seen, like how she paints her panties to honor each pair before retiring them.Katie also opens up about how her creative process has shifted as she navigates life with MS, including how embroidery has become a surprising and liberating medium for reclaiming precision and presence.Question: Have you tried a new medium or creative outlet lately? Leave a comment below or tag us on IG @chefcarlacontreras & @katiecommodore share with us.xo CarlaPS: Are you Substack curious? Listen to this podcast episode about building your new digital home on Substack. Join the Substack Accelerator to share your creative projects and work in the world. Create, Launch, & Grow Your SubstackJoin My Community:WebsiteInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Tune in to this episode to remind yourself that you don't have to be tied to social media 24/7 in order to grow your business, brand, or mission!I'm joined by Chelsea Riffe, host of In My Non-Expert Opinion, a top 1% podcast known for transparency around business, creativity, and travel.I attend her recent event, Pitch-A-Palooza, where I was blown away by the community, connection, and collaboration happening in the chat.Listen on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Full show notes & transcript here.What's in This Episode:Chelsea explains how she doesn't feel the creative activation happens until it comes out of her, whether that is verbally, through writing, drawing, creating pottery, or movement.Chelsea defines creativity as an unbound sense of self-expression. Her current relationship to creativity thrives on expanding her community by interacting with what she calls other people's “orbits”.She compares the frustration of speaking into the void of social media algorithms where the conversation isn't a two way street to the richness of a podcast interview, Substack feature, or guest teaching.By tuning in you'll learn how Chelsea overcomes creative blocks, how you can use pitching as a tool to boost your confidence, and how to think of IG more as a digital billboard (rather than a daily to-do).Question: What's an event, podcast, or brand you'd like to pitch yourself to? Tag us on IG @chefcarlacontreras & @chelseariffe to put it out into the Universe!xo Chef CarlaPS: When two people's galaxies collide, a whole new orbit is created! Want to create this magic for yourself? Join this round of Chelsea's Pitch Perfect and do it alongside me. As a sweet bonus, I will give you a 30-minute 1:1 Quickie Content Audit.Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only.Note: Some of these are affiliate links, I receive a small percentage of the sales. I appreciate your support of my small Latina & women owned business. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This episode is your permission slip to listen to your own internal seasons of productivity and rest. I'm joined by Mackenzie Belcastro, a transformational coach, Reiki Practitioner, and podcast host.Mackenzie and I kick this episode off by inviting you to drop into a powerful Creative Spark meditation. This meditation is a practice you can bookmark and return to again and again.Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.What's in This Episode:Mackenzie defines creativity as being in touch with one's soul or higher self. She highlights the importance of regular self-care and meditation for keeping that channel open and shares her journey of aligning her external world with her internal values. Mackenzie reminds you that it's okay to experience human moments and shares her own cyclical pattern of stepping back from “productivity” in the fall. She gives herself permission to rest, knowing she'll return to a season of productivity when she feels inspired.Mackenzie reminds you that you do not need to force your creative process. And that you are deserving of self-compassion while navigating seasons of creative blocks.xo Chef CarlaPS: Are you Substack curious? Listen to this podcast episode about building your new digital home on Substack. Join the Substack Accelerator to share your creative projects and work in the world. Create, Launch, & Grow Your SubstackJoin My Community:WebsiteInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This week's episode illustrates what's possible for you when you allow your spirit to lead you in your work. I'm joined by Emily Nachazel, intuitive business coach for visionary soul-led women.When with clients, Emily uses somatics and energetic work to help people shake out resistance. Here, she takes us behind the scenes of what it's been like to move through her own creative blocks and reconnect with her voice and self-expression.Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.What's in This Episode:Emily Nachazel defines creativity as, “life force that is flowing through.” She surrenders and stays present to the energy that feels bigger than her so that it can move through her.Emily shares about her current relationship with creativity while being pregnant and celebrates pregnancy as one the most creative portals she has ever been through.Emily compares her daily morning practice to brushing your teeth, a non-negotiable part of the day that has become a foundation piece of showing up online in her business for the past 10 years.Emily gives you permission to shift your perspective and view your business as an art practice rather than spreadsheets, data, and invoices.Topics Covered:Defining your creativity as life force energyEmbracing the self-discovery and evolution of entrepreneurshipWhat's possible for you when you allow your spirit to lead you in your workCelebrating pregnancy and birth as potent creative portalsReframing your creative blocks as pathways to more aligned realitiesUnblocking the voice and self-expression through singing and ancestral healingWhat has been moving through you lately? Leave a comment below or tag us on IG @chefcarlacontreras & @emilynachazel to share with us.xo Chef CarlaPS: My mission is for you is to use your voice, share your work, and step into your fullest expression of who you already are through your content. Join the next Substack Workshop hereJoin My Community:WebsiteInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This week's episode is the first live Nourishing Creativity episode. I'm joined by repeat guest Deb Driscoll, an author, spiritual teacher, and energy guide. Her playful approach to the creative process is magnetic!In this episode, Deb shares how since her last episode she has shifted her priorities to focus on being an author with a business. She was not giving herself the space to create, there was always another to-do in her business.Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create. Get the transcript and full show notes hereWhat's in This Episode:Importance of Pausing and Breathing: Deb talks about the significance of stopping, pausing, and breathing to connect with your creativity and intuition.Definition of Magic: Deb defines magic, “as the intentional direction of energy” and shares how it relates to creativity.Current Relationship with Creativity: Deb shares her journey of prioritizing her writing and creative projects, she is an author with a business.IN Your INTUITION Summit: Deb explains the purpose and structure of the summit, which aims to empower women to claim their intuitive wisdom, join the summitChallenges and Creative Process: Deb discusses the challenges she has faced while organizing the summit and how she has incorporated rest and self-care into her process.Listen to Deb's previous podcast, Episode 96: Healing is a Creative Process with Deb Driscoll Founder of Big Life Magic herexo Chef CarlaPS: Are Substack curious? Listen to this podcast episode about building your new digital home on Substack. Our next workshop is Saturday 3/1.Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This week's episode is focused on confidence and the power of knowing that it doesn't matter. I'm joined by Christine Ajisafe, self-love expert, business coach, transformation queen, and soul igniter.Christine gives you permission to feel inspired by your own ideas, to be turned on, and to be excited! It's your reminder that you have the key to unlock your own unique magnetism.Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.What's in This Episode:Christine Ajisafe defines creativity as your connection with your turn on and emphasizes that many of the obstacles we face are self-imposed. She reminds you that true confidence comes from realizing these obstacles don't actually matter.When you feel an idea taking shape in your body, that's the energy to follow! Christine tells you about her creative blocks and how she moves them out of the way with commitments like going live for 30 days, even if it's at one in the morning.Showing up is how you move forward, rather than waiting for the day when you “feel ready”, Christine gives you permission to do it afraid, and you can do it alongside her in the Embodiment ExperimentWhat are you giving yourself permission to create, share, or do after listening to this episode? Leave a comment on Substack or tag us on IG @chefcarlacontreras & @christineajisafe to share with us.xo CarlaPS: My mission is for you is to use your voice, share your work, and step into your fullest expression of who you already are through your content! Join Press Publish ClubJoin My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

“What ways do you want to be visible in 2025? ” —Carla ContrerasAs I close out 2024, I am getting honest with myself about the milestones I hit in this past year. I received awards and recognitions that I would have encouraged my clients to share across all social media platforms, but didn't.What I've learned this past year as a content creator is that even when you think you are hiding, your work is still visible especially, if you have the courage to press publish. This episode sparked an idea that's been simmering.Press Publish Club is the space for you to be in community with fellow courageous creatives + entrepreneurs. Join us before Monday January 6th and get a bonus 30-minute Content Strategy Session (worth $150.00). Press Publish ClubListen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.What's in This Episode:This episode is an invitation for you to get visible, for you to show up fully, as my previous podcast said.I tell you about the behind the scenes of my own content creation and invite you to think about how you've been both visible and invisible in 2024.Maybe you might feel the safety of hiding from the big audiences or staying off of social media when there's an influx of comments to respond to.But the work still has a life of its own in these digital spaces. And people see it, celebrate it, and feel inspired by it on the other side of the screen.You're invited to respond to the journal prompts below and if you need support join us inside Press Publish ClubWhat ways were you visible in 2024?What ways were you invisible in 2024?What ways do you want to be visible in 2025?Do you need support in doing that? What is going to make you feel more confident in being visible?What's your visibility plan for 2025? Leave a comment on Substack or send me a DM @chefcarlacontreras to share your visibility journey with mexo Chef CarlaJoin My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This conversation focuses on nourishment. I'm joined by my dear friend Layla Khoury-Hanold, a James Beard Award nominated journalist, freelance food and travel writer, and author.Layla shares how she honors her appetite and nourishes herself in a way that is true and that aligns for her. She invites you to fill your cup first and gives you inspiration to make space for your creative process.Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.What's in This Episode:Layla shares her definition of creativity which she believes is something that is constantly evolving. She gives us a look into her creative process which includes: Research, daydreaming, or putting writing blocks in her calendar.She gives us a real life example as a parent, partner, and business owner of what has to give in order to support her creative time. Layla is clear about her priorities and asks for help with dinner and releases the responsibility of figuring out the after school schedule for her daughter.Layla surrounds herself with other writers who understand the ups and downs of the creative process. She's familiar with the isolating feelings that can come with creation. She prioritizes being in spaces where she feels less alone on her creative journey.Topics Covered:Satisfying your appetite for life and getting intentional about how you nourish your creative energy Reframing the need to “earn” creative time or be worthy enough to dedicate time to creative projects Refilling your cup for yourself vs refilling your cup for others. Read Layla's essay on refilling your cup on Mother Untitled hereBuilding your creative community of people who get what you're going throughxo CarlaPS: How are you nourishing your creativity? Leave a comment on Substack or DM us on IG @chefcarlacontreras & @words_with_layla.Disclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

We made it to episode 100! I am so grateful for you tuning in and listening to this podcast whether it's your first episode or 100th. I'm celebrating this milestone with a special repeat guest who will remind you that you are part of something larger.I'm joined by Sofia Adler, an energy worker and certified mindful meditation teacher. Sofia works with a variety of energetic modalities that help you connect back to yourself, the land, and the universe.Tune in as Sofia and I explore the many ways that energy can support you, your creativity, and your life force. Listen to the episode on Apple Podcasts, Spotify. Get the full show notes & transcript here.What's in This Episode:Sofia Adler defines creativity as connecting to the universal life force and remaining open to the infinite possibilities of what can be created. When approaching creativity with the belief that anything can be created, our capacity for abundance expands.Sofia blends a variety of energetic modalities to help people heal and reconnect with themselves, others, and the universe. She shares examples of how she uses this energy inside of her own business too, to spark ideas and channel language that helps her connect to her ideal clients.Sofia tells us how she nourishes her creativity by doing nothing, stepping back, and journaling. When she gives the creative process space, she can listen to where the energy wants to go next.Sofia believes in dissolving creative blocks by removing old emotions and energies that are no longer serving us so that we can keep moving forward, growing, and evolving – rather than being held back by past experiences.What is your current relationship with your energy? Tag us on IG @chefcarlacontreras & @sofiaadler_ to let us know how you reconnect with yourself and your creativity!xo Chef CarlaPS: Dreaming of starting your own Substack? Listen to this podcast about building your new digital home on Substack hereJoin My Community:WebsiteInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This week's episode is an invitation to show up this holiday season as the most authentic version of yourself. I'm joined by Alexa Juanita Jordan, a certified life coach, published author, and playwright. Alexa takes us behind the scenes in creating her newest offering, Holiday Survival Kit, designed to support people through the holiday season's rawest moments.We peel back the layers of holiday expectations and get real about the support we deserve to give ourselves through one of the busiest (and most social) times of the year. Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.What's in This Episode:Alexa Juanita Jordan opens the episode with a grounding meditation to help you get into the energy that you want to embody this holiday season and shares her process of creating the Holiday Survival Kit.She talks about the resources inside of the kit as tools that can hold people through the vulnerable moments that can often feel so isolating. Moments like being back in your childhood bedroom or navigating grief around the holidays when nobody knows the “right” thing to say to you. As someone who loves to let ideas marinate for long periods of time, Alexa is a strong believer in not rushing or forcing the creative process. She shares how she can feel the energetic difference between a flow state vs. blocking off time in the calendar to “do it.”Alexa tells us how she moves through creative blocks by identifying the root cause and shares a powerful cooking metaphor for helping us understand what is standing in our way. Topics Covered:Grounding meditation practice designed to support you this holiday season Defining creativity as the truest and most authentic expression of yourselfMarinating on ideas and trusting the pieces will come together without force Embracing the complexity of one's identity and experiences Navigating the holiday season's rawest moments with the Holiday Survival KitPreviewing Carla's favorite part of the kit with Alexa's sneak peek into Hallmark vs Reality Overcoming creative blocks by identifying the root cause and taking breaks when neededHow are you nourishing your authenticity this holiday season? Tag us on IG @chefcarlacontreras & @alexajordancoaching so we can celebrate you!PS: Dreaming of starting your own Substack? Join us live on 12/7 for the Build Your Substack in a Day Workshop. Sign up + learn more hereJoin My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

In this week's episode, we're shaking things up a bit! I'm pulling back the curtain and sharing the behind the scenes of my upcoming Substack workshops. I'm joined by Dear Self with Love founder, Jenna Knapp. She is also my workshop co-teacher, virtual assistant, and the founder of Have Cake Creative.Jenna is a creative assistant who supports me in pressing publish on the Nourishing Creativity Podcast and Sunday newsletter, each week. Being supported by Jenna has made me realize how important it is to have community around getting your work out into the world. This is exactly why both our workshops include virtual coworking after each session!In this episode, Jenna and I share what we love about Substack, our personal experiences with the platform, and the inner-workings of the workshops we are offering to support others who are ready to press publish and are seeking community and support in getting it done.Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript hereWhat's in This Episode:Jenna Knapp and I reflect on being introduced to Substack (years ago!) and what makes this platform different from other social media and newsletter platforms. We both have unique ways of sharing their creative projects through Substack and highlight the flexibility people have to express themselves in this space. Jenna and I emphasize the importance of mindset and confidence in the creative process, and how the workshops aim to cultivate a supportive community while also empowering participants with clear action steps and accountability to launch your creative project on Substack.Jenna and I share behind the scenes details of their upcoming Substack workshops:Getting Started With Substack & Building Your Community 101 11/21 Building Your Substack In A Day 12/7Topics Covered:Getting started on Substack, even without a newsletter Fostering genuine connection on Substack (it's a special corner of the internet!) Celebrating community and receiving support throughout the creative processHonoring your nervous energy (hello, fear of being seen) and nurturing your mindset as you prepare to launch a creative project Moving through doubt and taking action, even if it's messy action The unlimited ways the Sustack platform can be used Details about the 101 Workshop Details about the Build Your Substack In A Day WorkshopWhat creative projects are you working on? What wants to be born through you? Leave a comment below or tag us on IG @chefcarlacontrears & @havecakecreative so we can cheer you on! xo Chef CarlaPS: Are you craving community this season? Dreaming of starting your own Substack? Join us on November 21st for Getting Started & Build Your Community On Substack 101 or on December 7th for Build Your Substack In A Day!Join My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode, which is all about celebrating the shift from creating in isolation to launching your work into the world. I'm joined by Beth Galton, an award winning photo-based artist. Beth shares about her experimental creative process and what it was like to be an artist living in New York City during the pandemic. She also shares the fear and doubt that can come with sharing a new project publicly. Plus, using your voice when you were told to be “seen and not heard.”Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.What's in This Episode:Beth tells us about how she became a photographer after quitting her secure job as an administrative assistant. After just one day in a photography studio, she knew she found what she wanted to do. That certainty led her to assisting established photographers while she honed her craft before later launching her own commercial photography career. Beth opens up about what it was like to use photography to process the isolation and anxiety of the C*VID pandemic and how she prepared for the shutdown as an artist. Beth shares her struggles with self-doubt and fears of putting her personal work out there, and how she is working to overcome those challenges through promoting the Kickstarter campaign for her new photo book project. Topics Covered:-Approaching the world in your own creative way, even if you're not a traditional artist -The power of being in community with others-The power of finding a creative medium as a form of self-expression and using it as a path to finding your unique voice -The isolation of the pandemic and what it was like to be in NYC during lockdown  -Connecting to nature through photography and using found materials as inspiration-Struggling with self-doubt and a fear of putting personal work out into the worldxo Chef CarlaPS: Dreaming of starting your own Substack? Join us on November 21st for Getting Started & Build Your Community On Substack 101!Join My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

In this week's episode we dive into how creativity is impacted by place, movement, and magic. I'm joined by Deb Driscoll, an author, spiritual teacher, and energy guide. Her playful approach to the creative process is magnetic!In this week's episode we dive into how creativity is impacted by place, movement, and magic. I'm joined by Deb Driscoll, an author, spiritual teacher, and energy guide. Her playful approach to the creative process is magnetic!In this episode, Deb shares how she began writing a memoir. She chats about the necessity of moving ideas up and out by listening to the body, and how healing is an important ingredient in the creative process. Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create. Get the full show notes & transcript here.What's in This Episode:Deb tells us about how her creative process is a playground, a world she has created for herself by fine tuning what does and does not nourish her creativity over the years.After relocating from New York City to the island of Tobago, she was able to bring her first memoir into existence. By the sea she could think – she finally had quiet, nature she could immerse herself in, and a place to move the ideas within her muscles up and out onto the page. Deb expresses the desire for more time to work through bigger creative projects while honoring the never ending to-do list of being a business owner. Deb highlights the importance of quieting the noise, installing spiritual scaffolding as a way to open the creativity channels, and how stepping away from the work is a necessary step in the editing process.Deb believes that healing is a creative process and we are all creating our realities everyday. Subscribe to her newsletter and enjoy her free 5 day Attune Activation here.Topics Covered:Alchemizing earthbound experiences, challenges, and big life loss including the first man she loved, her father, and son SageNavigating the frustration of not having more time for bigger creative projectsReturning to the role of student in a member class as a way to immerse oneself in community and creativity Relocating from New York City and changing environments as a form of nourishing her creativity  Prioritizing movement as a way to listen to the body rather than getting mind lockedGiving your intuition permission to work in the background as a form of editing Reconnecting to childlike joy and experiencing delight within the creative process Celebrating the relationship between magic, healing, and creativityxo Chef CarlaPS: Dreaming of starting your own Substack? Join us on November 21st for Getting Started & Build Your Community On Substack 101!Join My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode, which is all about carving out time for creative projects and breaking down the big vision into small steps. I'm joined by Bassam Tarazi, a financial advisor, author and speaker. His commitment to his creative practice is inspiring, in this episode he shares how he sits through discomfort, overcomes procrastination, and prioritizes what he values. Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create.What's in This Episode:Bassam shares how his creative process is closely linked to his relationship with time. Rather than focusing on the finish line, he zeros in on where he can find thirty minutes in his day. He sets his phone to airplane mode, puts on a timer and rides the wave all the way until the end. Bassam's approach is strategic and realistic, listen as he shares how he breaks down huge projects into verbs and small action steps.Bassam highlights the importance of committing to these bite-sized chunks of time where possible as a new father and full-time financial advisor. He also discusses his mindfulness practices, finding value in the discomfort, and his method for getting to the root of procrastination. Bassam firmly believes in the power of small, consistent efforts over time to achieve significant results. You can learn more about Bassam's course, book and blog here.Topics Covered:Using your own personal life experiences to create something from out of thin airCommitting to 30 minutes a day inside of your creative practice and releasing the finish lineBehind-the-scenes of crafting a TED Talk (Watch Bassam's TEDx Talk!) Sitting through the discomfort of the creative process Practicing presence by being where your feet areGetting honest about the source of procrastination and  and releasing self-judgment when creativity has to take a temporary back-burner We can't wait to hear your thoughts, leave a comment below!Eat Well,xo Chef CarlaPS: What's the verb you are working on? Is it your visibility and expanding your presence on or offline this season? Maybe you want to start your own podcast or Substack? Join us inside The Confident Content Collective. Plan out your November content on Monday 10/25 at 12:00 p.m. EST. Join My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode, which is all about sharing other people's stories, building community, and evolving with the creative process. I'm joined by Sophia Musoki, a Ugandan food blogger, podcast host, writer, and photographer. Her passion for food storytelling is palpable, in this episode she spreads her deep love for Ugandan food and culture.Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create.What's in This Episode:Sophia shares the behind-the-scenes of how her podcast, Our Food Stories, was developed and how it originally evolved from her recipe blog into a podcast highlighting what other Ugandans are cooking. Her podcast invites people from all over Uganda to share their food stories, recipes, and traditions. I highly recommend tuning into the podcast because the stories people share bring you right into their kitchens, traditions, and hearts. When it comes to feeling creatively blocked, Sophia's process is to take a step back, take a digital detox, and reengage with slow activities. When she turns off her phone and dives into a novel by an African author, she returns to her work being able to see things in a new light. Now that her blog is no longer her primary focus, Sophia is rediscovering the pleasure of cooking and trying new recipes she finds on TikTok without feeling the outcome must be perfect.Topics Covered:Sophia's explanation about how being creative is second nature to her and how creative thinking plays a part in her writing.The behind-the-scenes of how Sophia created her podcast and how she is a creative vessel for sharing other people's food stories from Uganda.How Sophia's podcast feels like the tradition of African elders sharing stories around a fire after dinner. This articleis where Sophia shares what her family's Christmas Eve is like.What it's like to create something new after being creatively burnt out.How stepping back to let other people share their stories sparked Sophia's creativity, inspired deeper learning, and helped build community.Sophia's transition from cooking for her blog to cooking for herself. Cooking has become pleasurable again since she feels less pressure without having to test recipes and make them perfect.We can't wait to hear your thoughts, leave a comment below!Eat Well,xo Chef CarlaPS: Are you working on your visibility and expanding your presence on or offline this season? Maybe you want to start your own podcast or Substack? Join us inside The Content Retreat CollectiveJoin My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This week's episode is a repost from my friend Jenna Knapp and her Dear Self With Love Substack. Note: This was not supposed to be a podcast. Jenna originally sent me a Google Form asking me to share my experience as a Dear Self With Love planner user. My intuition instantly wanted to respond to these questions, but instead of typing the answers out; I connected my computer to my microphone, put my headphones on, and hit record (and let's be honest, did a few practice sessions). I knew I wanted to use my voice, in a big and bright way that shows you who I am, imperfections and all. Visibility is not always easy for me despite being on two cooking TV shows including Chopped! on the Food Network. My comfort zone lies in interviewing others. This time, I decided to try the other side of the mic and answer Jenna's questions. As you will hear, this is more than just a planner. It is a way to approach life and offers a deep connection to Jenna and her community.Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform. What's in This Episode:Jenna first asks me to share more about what I do. As a Food Stylist, Content Strategist, and Podcast Host, I talked about how I support my clients to see content creation as a dream world — a space to play and invent. I teach them to listen to their tiny whispers that come from inside them vs. seeing me as a marketing guru telling them what they should do. In my opinion, content is really energy. If you've ever experienced someone telling you that they "love your energy," it's exactly that! Creating the channel for your unique energy to be expressed.Jenna invites me to share my personal definition of self-love. For me, it's layered and nuanced. It encompasses things that I wouldn't have answered, even just a few months ago. It's loving ALL the parts of me, including those that aren't perfect, get it wrong, and are experiencing feelings like deep grief. It's accepting all those parts so that I can show up to work, to create content from the most honest place possible.Jenna wraps up with a future-based question — "How are you supporting your future 2025 self currently?" Deciding to use my voice and get vulnerable with Jenna's community (and you) is how I'm taking care of my future self presently. Being visible is something that I teach my 1:1 content strategy clients, participants of The Content Retreat, and members of my new Confident Content Collective. Recording these responses was me leaning into my future self, stepping into a new chapter of my own visibility. Curious, tell me in the comments, how are you leaning into your future self, what does it look like to step into their shoes? Topics Covered:My definition of self-love and how it's changing through a challenging seasonWhat's my definition of content and how it can support you and your dreams My journey with the Dear Self With Love Planner over the past two years My two favorite parts memorables (as a way to connect with my kids) and mirror affirmations Using the planner as a practice to end my months and cast out my future self Writing the year ahead letter as part of my practice and forgetting the “special place” I put it We can't wait to hear your thoughts about this episode. Leave a comment below!xo Chef CarlaPS: If these ideas and concepts around creating content from an aligned place interest you. I invite to join us live online for the preview of opening day of The Content Retreat Saturday 9/21/24 and if it's aligned join us for the full experience Sunday 9/22/24. Here is the Content Retreat Schedule (all times are EST)Saturday 9/21/24 4 p.m.–4:30 p.m.: Welcoming circle: The Confident Content Framework4:30 p.m.–5:30 p.m.: Connecting to Being Seen and Lucid Living with Dulce Ruby: Artist, Spiritual Alchemist, and Modern Curandera5:30 p.m.–6:30 p.m.: Breathwork for Activating Visibility with Stephanie Pereira Lima: Soul Leader, Breathwork Guide, and Reiki Master 6:30 p.m.–7 p.m.: Closing circle and wrap-upSunday 9/22/249 a.m.–-9:15 a.m.: Opening Circle & Cacao Ritual: Connecting to Your Why9:15 a.m.–10:15 a.m.: The Content Mind Map & Aligned 90-Day Plan with Meg Burton Tudman & Carla Contreras10:15 a.m.–10:30 a.m.: Coffee break10:30 a.m.–12:00 p.m.: Focused + Flow Sprint with feedback12:00 p.m.–12:30 p.m.: Connection, sharing, and support 12:30 p.m.–1:30 p.m.: Nourishing lunch & stretch break1:30 p.m.–3 p.m.: Focused + Flow Sprint with feedback3 p.m.–-3:15 p.m.: Coffee break3:30 p.m.–4 p.m.: Closing circle and wrap-upJoin My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode! We are learning about using breathwork as a tool to move through creative blocks. I am joined by Stephanie Pereira-Lima, an Intuitive Healer, Soulful Leader, Breathwork Guide, and Reiki Master. She works intimately with spiritual women & emerging lightworkers in awakening their soul purpose so they can create a life that is led by their soul and rooted in freedom, abundance and joyful service. Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform.What's in This Episode:Steph first gives us her definition of creativity which she believes is, “the physical manifestation of someone's soul essence.” I ask her to explain to us deeper about what she means. “I see every individual as a soul, meaning the part of us that is very much all knowing, all loving… it's really that light that they have. It's that sense of joy, that sense of love.”Steph shares her creative process and how she drops into flow to find her center which may include: Stretching, movement like ecstatic dance, changing up her environment, and using time blocking in order to create a container to create. She dives into what it means to integrate masculine and feminine energies (all human have both) in the creative process to create containers in order to create flow and structure.Steph talks about how transformational breathwork is. She defines it, “Breathwork is an active meditation practice. We are dynamically engaging our breath in a rhythmic pattern. And I specifically guide, it's called a three part breath. You breathe through the mouth the entire time… a lot of people describe it as 10 years of talk therapy in one session, and just that process of hyper oxygenating the body, we're tapping into the subconscious mind.”Topics Covered:Steph's definition of creativity and the role of the "soul essence.”How Steph's journey has evolved from corporate leader to spiritual leader.She shared how breathwork and how it can help with creative blocks and spiritual awakening.Integrating masculine and feminine energies (all human have both) in the creative process.Steph shares about overcoming the challenges of being visible and sharing one's authentic voice.The importance of self-healing and connecting within, rather than looking for external validation.We can't wait to hear your thoughts about this episode. Leave a comment below!xo, Chef CarlaPS: Sign up for Stephanie's 3-month online experience, Journey Deep Within Save $100 by mentioning this podcast episode in your application. I support her work 100%. Ask me any questions via email or DM me on Instagram @chefcarlacontrerasPPS: Interested in The Content Retreat? Join us + learn more hereDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode! We're deep-diving into the creative mindset and returning to being seen after years of creating behind the scenes. We'll also share a brilliant practice to help you move through creative blocks. I am joined by Dulce Ruby, an international artist and herbal alchemist who creates artworks and tools to awaken and activate people to their dream realities. She had over 1 million people as part of her community on Instagram until she was hacked and started her new account. Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform.What's in This Episode:Dulce first gives us her definition of creativity, which she believes is magic. “The eminence of what is desiring to be birthed through an individual at a given moment. It's what fulfills, fills, and breathes life into you, and how can you breathe that into the world? Creativity is who you are, materialized into this plane of existence, the 3D material, physical.”Dulce shares her current relationship with creativity, stating that she consistently pours magic into the world and that her creativity is intertwined with her day-to-day life. She also shares that her creativity has been stunted, halted, or hidden as she worked through creating projects behind the scenes including leading a World Peace Tour and creating Despierta, which was meant to be a downloadable antidote for what aches the human mind, body, and soul.Dulce talks about coming back to sharing her creations, “I feel like, as I was hiding myself and my creations, more than people who were used to, I guess seeing me and seeing my work and seeing my words and feeling and just nourishing their souls and trying to say that not in an egotistical way but being able to receive my love and my outpouring and my magic, my creativity, and being able to utilize that as a healing modality for themselves.”Topics Covered:Dulce's expansive definition of creativity and how creativity is part of everyday life. How Despierta was founded to create an accessible offering to her community. Nourishment as a part of the creative process and how drinking tea can be a way to connect with yourself.Dream, sleep, and awaken, a philosophy that guides Despierta's and Dulce's work. Dulce's energy is contagious! She talks about how she builds playfulness into her life. Dulce shares her process visualization practice for overcoming creative blocks and allowing more creative flow into her life.We can't wait to hear your thoughts about this episode. Leave a comment below!xo Chef CarlaPS: Use the code ChefCarla10 to save on Despierta + Dulce's course Lucid Living. Note: I am an affiliate of Dulce Ruby's programs Lucid Living and Despierta. I support her work 100%. Ask me any questions via email or DM me on Instagram @chefcarlacontrerasPPS: Interested in The Content Retreat? Join us + learn more hereJoin My Community:* Website* Pinterest* Instagram* Substack Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This week's episode is about empowering you to share who you uniquely are in your creative process. I'm joined by Meagan Williamson, a Pinterest marketing expert, certified business coach, trained psychologist, and mom based in Canada. Get the Full Show Notes & Transcript here. Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create.What's in This Episode:This episode will leave you inspired to embrace how you create based on the season of life (and business) you are in. In our conversation, Meagan shares her approach to coaching and working with creative blocks by looking beyond the surface level of why you may not be sharing on social media.Meagan shares that she can't force herself to be creative. When she does have the energy she does massive brain dumps. She looks across what's trending in other industries and brainstorms about her unique take on ideas, a tutorial that might help someone, and or answer a question she is getting asked by her community. Meagan leaves us with advice: To not fall for viral get-rich-quick tactics using Pinterest but instead to focus on slow and consistent growth. She talks about this in terms of focusing on eating greens like steamed broccoli vs. cheese pizza. It's not sexy but she will help you with sustainable growth and long term results.Topics Covered:Meagan's experience with a leadership exercise in high school and how that shaped her view of creative thinking.What it's like to be creative in other areas of your life such as how you dress, work, and define the world. Meagan enjoys creative hobbies like gardening and being in nature. Stop trying to be other people on social media, be yourself, she calls it, “Meaganizing.”What it's like to honor your energy and the phases of your life and business. She talks about rest and not working.Meagan talks about her background as a trained psychologist, and how creative blocks are often not about creation but other things in your life like trauma or fear of failure.We can't wait to hear your thoughts, leave a comment below!Eat Well,xo Chef CarlaPS: Interested in Pinterest as part of your strategy? Join the Pinterest Growth Challenge Note: I am an affiliate of Meagan's programs. I have been in her Pin Potential Membership since the beginning. I support her work 100%. Ask me any questions via email or DM me on Instagram @chefcarlacontreras Join My Community:* Website* Pinterest* Instagram* Substack Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This week's episode is about being a multi-passionate creative, being open to what you enjoy vs. putting yourself in a box. I am joined by Juanina Kocher, a health coach, yoga teacher, and consultant, who primarily supports mothers.Get the Full Show Notes & Transcript here Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create.What's in This Episode:This episode is filled with a lot of laughs and personal shares! Juanina and I start with our love of the Italian Chopped Salad with Basil Swirls from Sakara Life. We are both ambassadors for the brand. We also both have backgrounds in the restaurant and hospitality world.Juanina shares how she navigates modern motherhood and how she weaves in creativity throughout her busy day-to-day life. Juanina's definition of creativity encompasses anything that excites you, which is so freeing!In our conversation, she explains how excitement often becomes inspiration and weaves itself into problem-solving and uncovering new creative outlets. Juanina talks about creating room for creativity. And what a difference having space and quiet time makes for her creativity.Topics Covered:* Modern parenting and what that means to Juanina* What it's like to eat different meals or at different times than young children* How Juanina defines creativity and its connection to problem solving* Creating a bucket list for creative pursuits like pottery or cooking classes* Feeding your creative juices through cooking for pleasure and making new recipes* Wellness tools that don't take an hour, a five minute meditation, 10-minute moment practice, or taking a walk* Moving through creative blocks by giving yourself space, having quiet timePS: Join Melissa Hoffman for a live free Nourishing Creativity Hypnosis workshop this Saturday April 20th at 1:00 pm ESTJoin My Community:* Website* Pinterest* Instagram* SubstackNote: Some of these are affiliate links. I receive a small percentage of the sales. I appreciate your support of my small Latinè & women owned business. Please see my shop + Juanina's Instagram for more codes + discounts. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

This week's episode is about finding pleasure in creative expression and the ability to pivot into purpose. I am joined by Melissa Hoffmann, an Intuitive Life, Mindset Coach, and Hypnotherapist for women who know they're meant for more.Get the Full Show Notes & Transcript here Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform.What's in This Episode:Melissa shares her pivot from makeup artist to coach and how she has infused creativity in each step of her journey. We chat about making art simply for pleasure and to nourish yourself instead of seeking external validation.She also talks about how to find balance when creativity is a big part of your work. We then discuss the creation of her newest offer, Soul Portraits, and how it builds on her other project, the Pivot Into Your Purpose podcast. Melissa then highlights how creativity to come back to their path. Don't miss Melissa sharing her favorite ways to use oracle cards and tools like EFT, hypnosis, and subliminals to move through creative blocks!Topics Covered:* Melissa shares that she finds nourishment in reading fiction and doing watercolor painting. * The difference between creating for pleasure versus creating for work, with Melissa explaining that creating for oneself is more fulfilling and less pressured.* How Melissa created her Soul Portraits offering: Being photographed is a powerful way to express your soul and feel empowered about being visible and being fully seen.* Melissa mentions that creativity plays a role in her coaching, as she helps her clients explore creative activities for their own pleasure and fulfillment.* Pivots and how to know when it's time to make a change. * Melissa also shares her love for oracle cards and how they spark her creativity. * Melissa discusses the use of EFT, hypnosis, and subliminals in the creative process.Resources Mentioned:* Join Melissa + me for a live Nourishing Creativity Hypnosis workshop on Saturday April 20th at 1:00 pm ESTJoin My Community:* Website* Pinterest* Instagram* Substack Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode of Show Up Fully! I have been building and learning from Show Up Fully alongside you since 2020.This journey has been a soul-shaking challenging process. But it's exactly what I needed (and many of you) to grow and evolve as I discovered what showing up fully meant in my life.It's been really hard to let go and say goodbye to Show Up Fully. But today, I am officially turning the page on the podcast chapter and I am welcoming in the transition of this podcast into the Nourishing Creativity.Get the Full Show Notes & Transcript hereWhy Nourishing Creativity? For me, as a professional content creator: Food stylist, recipe developer, and podcast host, creation is life. My intention behind transitioning the podcast into Nourishing Creativity is to provide the space, resources, and inspiration for you (and me) to guide yourself to nourish your creativity, where you're at right now.As I'm moving into a deeper state of nourishing my own creativity, I'm also exploring new areas of slowing down and taking the time to deeply nourish myself. It's interesting to me to live the principles of Show Up Fully: Res, Deep Nourishment, Movement, Mindfulness, and Water through a softer lens. If this interests you too, I invite you to do Show Up Fully ChallengeTopics Covered:* A heartfelt goodbye to Show Up Fully and the journey of this podcast over the last four years.* What is Nourishing Creativity? Hint: It's about making it your own and it is definitely not about perfection* Revisiting the five day Show Up Fully Challenge and how it's supportive to do if you want to refresh how you nourish yourself.* BTS of how I am nourishing myself right now which includes going to bed at 8:00pm with my kids.Resources Mentioned:* Listen to Show Up Fully Challenge Day One: Finding Your Moment of Rest here* Listen to Show Up Fully Challenge Day Two: Deep Nourishment & Finding Pleasure in Food here* Listen to Show Up Fully Challenge Day Three: Move your Body, in Whatever Way Feels Good! here* Listen to Show Up Fully Challenge Day Four: Mindfulness & Using a Simple Breathing Practice to Ground Yourself here* Listen to Show Up Fully Challenge Day Five & Wrap Up: Water + The Episode Where I Talk About Poop here* Listen to my Pilates Mat journey herexo Chef CarlaPS: Paid Substack subscribers join the, Spring Clean Your Website Workshop on Saturday 4/6 from 12:00 to 1:30 EST. The link to join is under Paid Resources and Events.Join My Community:* Website* Pinterest* Instagram* Substack Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode of Show Up Fully! I'm joined by Gretchen Holt, co-founder and executive director of Cookies for Kids' Cancer, an organization that raises money for pediatric cancer. Pediatric cancer is the number one disease killer of children in the U.S. and yet receives the smallest amount of public and private funding. Get the Full Show Notes & Transcript here Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform.What's in This Episode:After receiving her son Liam's cancer diagnosis when he was 2 and a half, Gretchen took action in the form of cookies, baking 96,000, in fact, to raise money for cancer research and support. Liam and her loved to bake together! Cookies bring out a beautiful creativity and passion in everyone. Cookies are also an easy entry point for people to get involved with Cookies For Kids' Cancer, whether that is holding a bake sale, donating your birthday, buying cookies, or attending one of their larger events. For Gretchen, her creativity flows from love for her children, awareness that time with them is finite, and the drive to do anything for them. Stay tuned til the end to hear how Gretchen overcomes her creative blocks!Topics Covered:* Gretchen's work with pediatric cancer and supporting her son Liam through his cancer journey * How people can get involved with the Cookies for Kids' Cancer* Gretchen's definition of creativity* Cookies as a joy and a creative spark * What underlines Gretchen's creative determination* Knowing yourself to know how to overcome creative blocksResources Mentioned:* Donate to Cookies for Kids' Cancer my daughter, Ella's Birthday Donation page is LIVE! 100% of proceeds go to pediatric cancer research. xo Chef CarlaPS: If you loved this episode, please leave a review on Apple Podcasts and Spotify, or on your favorite podcast platform. I really appreciate your support!PPS: Join us this Saturday 3/2 12:00-1:30 PM EST for Nourish & Create: Drop-In Studio Hours. This is your dedicated space to work on your creative projects and connect with yourself for 90-minutes each month. | Head to the Paid Subscribers Tab to sign up. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this episode of Show Up Fully where Grief Coach and Death Doula, Tammy Faulds, and I are back for our annual chat! This week's episode is about the rich interconnectedness between creativity and grief. “Emotions are energy in motion.”Get the Full Show Notes & Transcript hereWhat's in This Episode:* Tammy's definition for grief is “the end of or change in a familiar pattern of behavior.” Grief encompasses so much more than death — which is why Tammy's mission is to change the narrative around both grief and death. We learn how being forced into creativity allowed Tammy to reimagine rituals around transition. Curiosity lets us navigate the world from a different perspective. * Like any other emotion, grief wants to be honored. I share a recent loss within my family and the challenge of navigating both the creative and grieving process. Tammy helps us understand when we use creativity, curiosity, and bravery, grief can become a portal to a new way of doing things. And tears are the natural, healing response.  * Tammy and I also discuss creative blocks from the entrepreneur + solopreneur lens and the power of naming grief's presence. Grief shows up whenever it wants — so how do we make space for it to both exist and exit? Join me as Tammy teaches us how to acknowledge grief and death as part of the cycle while noticing the unique ways it interacts with each of us. Learning the emotion allows us to move forward.  Topics Covered:* Welcome back to the podcast, Tammy! * The connection between creativity and grief* Navigating grief to be able to nourish creativity* Intangible loss vs. ambiguous loss* Tears as a healing psychological response * Multiple cycles occurring simultaneously Resources Mentioned:* Listen to Show Up Fully: Episode #77 with Tammy Fauldsxo Chef CarlaPS: If you loved this episode, please leave a review on Apple Podcasts and Spotify, or on your favorite podcast platform. I really appreciate your support! Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode of Show Up Fully! I'm joined by Danielle Cohen, the founder of Visibility Medicine and a creative brand photographer with a background in healing modalities, business, and accounting. Get the Full Show Notes & Transcript here Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. We can't wait to hear what you think!What's in This Episode: * First, I share the breakthroughs I had with Danielle while working together in her Visibility Medicine program (check it out below!). From there, we dive into Danielle's professional journey. * Danielle details how she weaves her multifaceted background into her business and how she became a brand photographer as a commitment to her YES. We chat about authenticity, how Danielle defines creativity, and her relationship to it through photography. * Danielle also shares the importance of engaging the senses to support her creative process, plus her trifecta for navigating feeling stuck. * Danielle describes her creative journey as a perimenopausal woman and brand photographer — and stay until the end of the episode to hear about soul work as Danielle reads a quote from Clarissa Pinkola Estés.Topics Covered:* Carla's connection to Danielle through her Visibility Medicine program * Danielle's photography origin story and the power of authenticity* Danielle's definition of and relationship to creativity   * Practices for cultivating and nourishing creativity* A trifecta for navigating creative blocks and feeling stuck* The power of making time for creativity and soul work Resources Mentioned:“I've seen women insist on cleaning everything in the house before they could sit down to write... and you know it's a funny thing about housecleaning... it never comes to an end. Perfect way to stop a woman. A woman must be careful to not allow over-responsibility (or over-respectabilty) to steal her necessary creative rests, riffs, and raptures. She simply must put her foot down and say no to half of what she believes she "should" be doing. Art is not meant to be created in stolen moments only.”― Clarissa Pinkola EstésEat Well, xo Chef Carla PS: If you loved this episode, please leave a review on Apple Podcasts and Spotify, or on your favorite podcast platform. I really appreciate your support! Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode of Show Up Fully, for a Free Mindfulness & Mind Map Workshop. I'm joined by my guest and co-teacher, Meg Burton Tudman, a Holistic Life Coach, Reiki Master and Teacher, and yoga and meditation teacher with the intention of helping people honor their highest selves by aligning their mind, body, and soul. You can use this 30-minute workshop anytime you want some clarity.Get The Full Show Notes & Purchase The WorkbookThe Mindfulness & Mind Map workshop begins with a grounding practice to clear energy and get focused within the space. Next, we move into a vision exercise to help you honor what is important and aligned for you. From there, we transition into the first Mind Map, focused on creating three aspects of life important to you, and noting the language and desires around each. Then we tune into the second mind map, focused on action steps. Inspired by James Clear, we illustrate the smallest step possible you can take to bring your vision to reality, all in less than two minutes. The takeaway here is to identify resistance, check in daily, and then track and celebrate! Lastly, we incorporate a Heart Breathing exercise. This includes finding a song that resonates with you, visualization, and of course, deep heart breathing. How do you want to live your life, and what are the action steps that you want to take?  Join me and Meg on today's episode as we get clear about our heart's desires with our Mindfulness & Mind Map Workshop, built to help you create and live a life that you love. Want to dive deeper? Purchase the WorkbookTopics Covered:● Why Meg and I believe in the power of practical self-care● What mind mapping is and how it's a tool to reset ● Getting grounded with three breaths ● How to dive into our desires and find language for it ● Limiting beliefs and how negative self-talk can impact action steps ● Using your creativity to illustrate the word you wrote in your Mind Map● A Heart Breathing exercise to get clear about how you want to feel and the steps to take forward xo Chef Carla Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Welcome to this week's episode of Show Up Fully! I'm joined by Alissa Alter, certified Pilates instructor and founder of Pilates For Your Privates. She's a former Broadway performer, a podcast host, an author, and the co-founder and Content & Community of the media platform, pstprtm.com.Get the Full Show Notes HereIn my conversation, Alissa — also called the Amy Poehler of vaginas — shares her mission to destigmatize people with vagina's experience and body and normalize the conversation. Alissa provides a LIVE demo to help you understand, Where Is Your Vagina Pointing? And highlights how her own physical recovery became the gateway to understanding both physical and emotional bodily responses.Her energetic, yet educated approach around the topic of pelvic health serves as a reminder that we are our body's best advocate. Alissa describes ways to support pelvic health and why showing up fully means acknowledging all parts of ourselves.Topics Covered:● A demo of Alissa's pelvic floor practice● How vagina alignment played a role in Alissa's physical recovery● Dialogue with the body about pain● How change capitalizes on neuroplasticity as part of the healing process● Tools for when you don't want to show up and how to be present with it ● The power of normalizing conversations around advocating for yourselfListen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Tag us @chefcarlacontreras and @alissaalter  to continue the conversation.Eat Well,xo Chef CarlaPS: Join The Nourishing Creativity Community on Substack. I am hosting my first Nourishing Creativity Retreat Saturday 10/28. Join us here

Welcome to this week's episode of Show Up Fully! I'm joined by Patricia Pinto, co-founder of Lila Flow Yoga and Pilates Trainings. She's also a Shaman Practitioner and full-time teacher of meditation, yoga, and pilates therapiesIn my conversation, Patricia shares her rituals an how she practices resilience in the chaos of life. Patricia lets us in on various ways to give yourself grace when showing up is a struggle and highlights why it is essential to say ‘no' when you need to and take the time to heal from within.Her Shaman practices expose the layers we all have and allow for acceptance of the things we cannot change while empowering us to change the things we can.Join me on today's episode as Patricia describes ways to be more mindful and how to shift into a joyful mindset. Get the Full Show Notes HereTopics Covered:● Learning new things to find out what sticks● What does ‘showing up' mean for you?● Why you need to take time for yourself● The importance of aligning your thoughts and actions● What happens when you look for one miracle every day● Why it's important to say ‘no' and to understand how to protect your peace Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Tag us @chefcarlacontreras and @thenycyogini #showupfully to continue the conversation.xo Chef CarlaPS: Listen to the Pilates Mat Training Journey Podcast here

Welcome to this week's episode of Show Up Fully where repeat guest Victoria Granof, a food creative and visionary who heads up Victoria Granof Studio, sheds light on darkness, embracing sadness, and she shares her philanthropic spirit with World Central Kitchen in feeding the citizens of Ukraine in Poland.Join me on today's episode as we learn from Victoria how to reframe our perspective on the darkness in our lives.After all, you can only see the stars in complete darkness. Get the full show notes hereIn This Episode:● Cooked purslane, a succulent weed with energetic qualities for survival● Health benefits of dandelion tonic and other herbal medicines● Philanthropy through World Central Kitchen to help feed Ukraine● Anger gives us energy, it takes the darkness to see the stars● Mistakes bring us to the truth. Victoria's previous episode hereListen on ITUNES + Spotify Tag us @chefcarlacontreras and @victoriagranof to continue the conversation. Eat Well,xo Chef CarlaCurious about my Health Coach journey? Listen to this episode

This episode has been six months in the making. There have been a number of things that have happened in the past year, including two health scares, that required me to pause and shift my focus to my health and my family. So much of my identity has been wrapped up in posting on Instagram and sharing with my community, but when my health wasn't there, showing up became almost impossible except for my brands and 1:1 clients.Lately, I've been leaning into self-sourcing and letting myself move through these experiences without adding on the extra layer of content creation, unless it feels totally aligned.Get the Full Show Notes & Journal PromptsTopics Covered:Moving through the feelings that come up when you're visible in your brand The tools I've been relying on to navigate uncertainty Realizing where I was living out of alignment with my authentic self Learning to love the magic and the hot mess (and everything in between) What showing up means to me during this season of my lifePlease tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about my Health Coach journey? Get a free classes in this this episodeDisclaimer: I am a professionally trained chef and certified holistic health coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional.The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice.Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition.Always seek the counsel of a qualified medical practitioner or other healthcare providers for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.There may be affiliate links used on this site. I only promote products that I LOVE. Thank you for supporting my Latinx & Women-Owned small business!

Welcome to this week's episode of Show Up Fully where Rachael Muller, a virtual CEO for service-based CEOs, shares how she coaches others to show up fully in their business.“Set Instagram aside and be comfortable in your own journey. You don't have to accomplish everything today or even in the next six months. You are building your business for the long term and deserve to check in with yourself.”Get The Full Show Notes & Transcript Topics Covered:● Showing up for yourself and why● Focus on your own journey and being comfortable● Operating in you zone of genius● All or nothing mentality as an entrepreneur● Lean into checking in with yourselfListen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform.I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @itscarlacontreras + @hey.rachael on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Want to learn about becoming a Health Coach? Listen to this episode here

Welcome to this week's episode of Show Up Fully where Tammy Faulds, enlightens us on sitting with our feelings and inviting them to the table. "This does suck right now, I am here for you." Tammy helps us talk to our heart in a way we haven't thought of before and gives us the space to do it on our own time, and hopefully share with someone we trust. “Your heart is broken, you are not broken.”We learn grief exists on multiple different playing fields in several interconnected emotions. We experience different losses: death, heartbreak, losing a job, adjusting our routine, hopes and dreams, etc. As anger and sadness roll in, so do anxiety, disappointment, and happiness. The most important thing we can do is be aware of the grief and accept it for what it is. "Hi, what are you here to teach me, let's walk this path together."FULL SHOW NOTES + TRANSCRIPT Topics Covered:● Grief exists in 40 different losses● Showing up for your friends and family members in moments of grieving● What is grief? Get Tammy's Coping with Grief Workbook● Healing begins with awareness and acceptance of what you're grieving● Multiple conflicting emotions simultaneously How We Feel App● How to process the ugly side of grief● How to sit with your feelings and share with someone you trustI am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras + @innertravelcoach on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Want to learn about becoming a Health Coach? Listen to this episode here

I can't wait for you to LISTEN to this podcast with Melissa Cassera. Put your headphones on and listen now!Melissa Cassera is a Professional Screenwriter and Award-Winning Publicity & Content Strategist with a 15+ year track record of helping businesses create an Obsessed® fan base for their work.Melissa goes deep into what BTS of a screenwriter looks like, including rejection. She also teaches us about, “pleasure breaks.” If you want to create your own practice, get her 30 day workbook here“What do I find pleasurable that isn't in relation to my work? …Be playful about it, try and test (out) some different things. And then once you know what you like… schedule what I call, “pleasure breaks” into your day every day, these are 15 minute sometimes longer.” — Melissa CasseraJournal Prompts & Full Show Notes 1. What activities do you find pleasurable? Hint: Some of mine are drinking hot tea, meditating, pulling tarot cards, drinking cacao and riding my Peloton bike.2. Schedule in time to create pleasure breaks in your day. Need ideas? Grab Melissa's workbook!3. Do you need support? A friend or accountability buddy send them a text or call them.I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @itscarlacontreras + @melissa.cassera on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Want to learn about becoming a Health Coach? Listen to this episode here

“Alexa, what's Lizzo's new show called?”After watching Lizzo's Big Grrrls on Amazon Prime, my self-care has changed completely. I am showing up for myself in how I dress, my makeup, styling my hair, and nails. I feel at home in my body for the first time in a long time.Lizzo's show inspired the creation of my Expansion Practice to help you show up for yourself, feel at home in your body, and empower yourself to be everything you already are! I created an Expansion Practice around this energy. I would love for you to listen.  FULL SHOW NOTES & TRANSCRIPT Journal Prompts:1. What was your upbringing with food? What was your primary care takers (cultural, societal, economic) relationships with food?2. How did that influence your relationship with food as a child, teenager, and adulthood?3. What's your current relationship with food, eating, and your body? Have you have any rock bottom moments?Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastListen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Please rate, review and subscribe.Eat Well,xo Chef CarlaPS: I mention Sakara Life Meals: Believe it or not recipe testing and food styling all day does not always lead to meals in the fridge, sometimes its just sugar cookies, like I tested this past week for a client. Ordering Sakara two days a week is one of my forms of self care, next week there will be 25% off starting 11/17 use the code XOCHEFCARLA

This podcast episode is about my mission and story of working for non-profits.Full Show Notes + TranscriptWays to Giveback:1. Give your time, donate services, or volunteer.2. Instagram: Share in stories, create a donation sticker, or create a 30 day donation.3. Invest one time or set up a reoccurring donation.I am excited to hear your thoughts! Listen on ITUNES + SpotifySome of my favorite non-profits:CCACPWSACHNo Kid HungryWorld Central Kitchen (see Victoria Granof's highlight Ukraine)Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about my Health Coach journey? Listen to this episode

This podcast episode is about refilling your taza (cup). Learn how I became a food stylist, why I started this podcast, and why I work with Tadin Tea & Herb Co, a brand that literally fills my cup to the brim!This month (September through October) is Hispanic Heritage month, I share about my culture, my background as a Latina woman and how I continue traditions with my kiddos.I also share my new Ebook Refill Your Taza (Cup) with Tadin Tea & Herb Co. DOWNLOAD YOUR COPY I can't wait for you to see it! It filled my heart to create it.FULL SHOW NOTES + TRANSCRIPT + SHOP THE TEASJournal Prompts:1. What refills your cup?2. What makes you whole?3. Get out your calendar. When can this be scheduled?4. Do you need support in making that happen?I am excited to hear your thoughts! Listen on ITUNES + SpotifyPlease tag us @itscarlacontreras & @tadintea on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about my Health Coach journey? Listen to this episode

This podcast episode is deep dive into the process behind making time, space, energy, and resources for you to create the life of your dreams. Sometimes we get so wrapped up in the details that we can't even see how things are possible for us!Below are some journal prompts for you to make these dreams a reality for you, perhaps that includes becoming a health coach?Journal Prompts + Full Show Notes: 1. What do you want to create most right now?2. How can you create time, space, energy, and resources in your life to make that happen? If money is part of this, listen to this episode about co-creating with money 3. Get out your calendar. When can this be scheduled? 4. Do you need support in making that happen?I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about my Health Coach journey? Listen to this episode.The Institute for Integrative Nutrition: This program has been revamped and is brand new as of Spring ‘22. Learn from 95+ visiting faculty, coaches, and guides. Be empowered to find the diet and lifestyle practices that work for you. Understand how to coach others to experience personal transformation. Find balance in all areas of your life.FREE CLASS: Plus my alumni discount on your tuition, save $2,500.00 until 8/22/22 Sign for your Free Class hereEmail me directly for your bonuses hello@carlacontreras.comNote: I am a proud affiliate of IIN, I receive a small percentage of the sales. I appreciate your support of my small Latinx & women owned business.

I can't wait for you to LISTEN to this podcast with Jake Hunt. Put your headphones on and listen now! Jake is the managing partner of Windy Brow Farms, a diversified farm, orchard, bakery & creamery in Northwestern NJ.He runs this business along with his parents, tackling the unique challenges that come with all family businesses, and those that impact small farms in rural communities in a state that isn't necessarily known for being “rural”. Living out & proud, Jake struggles to find the balance between being an advocate & outspoken voice in the community, while running a successful business in a traditional, often hyper-conservative community in an otherwise blue state.There are so many gems and delicious quotes in this podcast like these: Get the Full Show Notes + Transcript“I chose to make this my life, I chose to love it… maybe not even minute of it but there have been sacrifices that make it all worth it.”“I chose to show up by being a steward of the land, (and) I chose to make it my purpose to feed people.”“Get outside, breath in, walk around fields, enjoy nature, eat an apple, and take in the view.”“If (people) see tolerance in the space that we are creating in this corner of New Jersey, that is very red… then maybe they will be more tolerable and respectful in their own lives.”“It's about giving someone the gooey ganache brownie that gets them through their day.”“You grow up queer without being able to put I into words or without being able to express yourself, that gives you a thick skin.”“We all have trauma…recognize it, don't suppress it, but (also) don't let it ruin your life.”I am excited to hear your thoughts!Please tag us @itscarlacontreras + @windybrowfarms on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about my Health Coach journey? Listen to this episode

In this episode I talk about a letting go practice (inspired by my Spiritual Mentor, Veena Saraswati) that I taught my content creation client Jenna Knapp.You can read Jenna's story about this practice and sign up for her emails + learn about her self study course The Mental Wealth Method learn more hereJournal Prompts + Letting Go Practice:1. What do you want to let go of?2. Listen to the Letting Go Practice + Meditation Album here3. If you feel called, journal after the practice.I am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPPS: Are you an entrepreneur or small business and want to work on your content creation strategy? Let's work together

In this short four minute Podcast Snack episode, I read the quote above by Isabelle Dias and I invite you apply this to your life. This quote was in Isabelle's newsletter.Isabelle Dias is a Digital Marketing Strategist converted into Personal Development Specialist and Content Creator. Isabelle is known for her bubbly personality and inspirational yet practical takes on personal development.Full Show Notes & Transcript: Click hereJournal Prompts:1. What is rest, how do you define rest? What does resting look and feel like to you?2. What would it be like to Show Up Fully for resting and recharging?3. Do you need support in making that happen? Who can you count on? A friend, coach, therapist, or your community?Isabelle also has incredible journal prompts & more on PinterestI am excited to hear your thoughts! Please tag me @itscarlacontreras & Isabelle @isabelledias on Instagram so we can continue the conversation with you. Eat Well,xo Chef CarlaPS: Curious? Learn more about the Poppy Content Lab hereDisclaimer: I am a professionally trained chef and certified holistic health coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor pr qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is Day Five & the wrap up of the Show Up Fully Five Day Challenge. This challenge is going to stay up: You can sign up for the challenge and get the Show Up Fully Workbook & Journal hereIn this episode I talk about what Water means to me and all the different ways that we use water in our lives including rituals like bathing, showering, and swimming.I give you a challenge to fill a big glass of water and to chug it when you wake up in the morning.Full Show Notes, Journal Prompts, & Transcript Head to the Workbook & Journal hereI am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastResources:1. Listen to Day 1 here2. Listen to Day 2 here3. Listen to Day 3 here4. Listen to Day 4 hereEat Well,xo Chef CarlaPS: I just launched the Show Up Fully Community & Membership. I would love to have you join me learn moreDisclaimer: I am a professionally trained chef and certified holistic health and life coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is Day Four of the Show Up Fully Five Day Challenge. You can sign up for the challenge and get the Show Up Fully Workbook & Journal hereIn this episode I talk about what Mindfulness means to me and using a simple breath to bring presence and ground you during your day.I give you a challenge to find a movement to take a deep breath like before you get out of bed, before you brush your teeth, or during a stressful moment during your day.Full Show Notes, Journal Prompts & Transcript: Head to get the Workbook & Journal herePlease tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastResources:1. Listen to my podcast about the calming loving kindness affirmation to use in stressful times here2. Listen to my conversation with my Reiki mentor Valerie Oula about fining beauty everywhere here3. Listen to my conversation with Adrianna Naomi about working with a full cup hereShow Up Fully Challenge Episodes:1. Listen to Day 1 here2. Listen to Day 2 here3. Listen to Day 3 here4. Listen to Day 4 hereEat Well,xo Chef CarlaPS: I just launched the Show Up Fully Community. I would love to have you join me learn moreDisclaimer: I am a professionally trained chef and certified holistic health and life coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is Day Three of the Show Up Fully Five Day Challenge. You can sign up for the challenge and get the Show Up Fully Workbook & Journal hereIn this episode I talk about what Movement means to me and moving your body in a way that supports you. I give you a challenge to find a movement practice that works for you, this can be as little as 1 minute!Journal Prompt:1. What does Movement mean to you?2. For more head to the Workbook & Journal hereI am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastResources:1. Listen to my podcast about my Pilates Journey & Real Life Positivity here2. Listen to my conversation with Neuroscientist Dr. Naza Nalani here3. Listen to my conversation about having resistance with movement hereShow Up Fully Challenge Episodes:1. Listen to Day 1 here2. Listen to Day 2 here3. Listen to Day 3 here4. Listen to Day 4 hereEat Well,xo Chef CarlaPS: I just launched the Show Up Fully Community & Membership. I would love to have you join me learn moreDisclaimer: I am a professionally trained chef and certified holistic health and life coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is Day Two of the Show Up Fully Five Day Challenge. You can sign up for the challenge and get the Show Up Fully Workbook & Journal hereIn this episode I talk about what Deep Nourishment means to me and finding pleasure in food. I give you a challenge to find a moment to sit down and find pleasure in eating. Bonus: Take a deep breath when you sit down.Full Show Notes + Journal Prompts: Head to the Workbook & Journal hereI am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Eat Well,xo Chef CarlaPS: I just launched the Show Up Fully Community & Membership. I would love to have you join me learn more

This podcast episode is Day One of the Show Up Fully Five Day Challenge. You can sign up for the challenge and get the Show Up Fully Workbook & Journal hereIn this episode share what the Show Up Fully Method is: Rest, Deep Nourishment, Movement, Mindfulness, and Water. I also share how it started. I give you a challenge to find a moment of rest in your day.Full Show Notes + Journal Prompts: Head to the Workbook & Journal hereI am excited to hear your thoughts! Please tag me @itscarlacontreras on Instagram so I can continue the conversation with you.Eat Well,xo Chef CarlaPS: I just launched the Show Up Fully Community & Membership. I would love to have you join me learn more

In this short four minute Podcast Snack episode, I read the quote by Jim Curtis and I invite your apply this to your life. This is Jim's morning affirmation in his book The Stimulati Experience. Jim Curtis is the Chief Revenue Officer, Head of Brand and Head Coach at the Institute for Integrative Nutrition (IIN). He has been a wellness pioneer for the last 20 years, helping to develop WebMD, Everyday Health, Remedy Health, HempVet and Modrn Sanctuary. Full Show Notes, Journal Prompts & More: Click hereIf you want to go further & need more support get the Free Show Up Fully Journal & Challenge hereI am excited to hear your thoughts! Please tag me @itscarlacontreras & Jim @jimcurtis1 on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about my Health Coach journey? Listen to this episode

This podcast episode is deep dive into the process behind me recommitting to my physical health. I talk about my smoothie prep routine & I also share about my love of Brodo bone broth and how it's the ultimate fast food when I make my Green Smoothie Soup.I share my struggle with my movement and how I see it as a lesson in compassion and empathy for myself and for others. I then lean on the question of, “how can I support myself though this?”This realization was in aligned with The Institute for Integrative completely revamping their program that I completed online back in 2010. I decided that it was the prefect time to re-do the program. Health and wellness has change so much in the last 12 years.I am excited to go on the journey and rediscover what I feel in love with the IIN program. I also chat about the 5/5 Method which has now become the Show Up Fully Method: Rest, Deep Nourishment, Movement, Mindfulness, and Water.FULL SHOW NOTES, JOURNAL PROMPTS, FREE CLASS: https://www.carlacontreras.com/podcast/episode-62-having-deep-compassion-for-your-healing-journey-health-coaching-training-with-the-institute-for-integrative-nutritionPlease tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about becoming a Health Coach? Listen to this episode.PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy

I can't wait for you to LISTEN to this podcast with Sofia Adler. Put your headphones on and listen now!Sofia Adler is an astrology consultant who demystifies astrology so you can co-create with the stars, and design a unique, authentic life with ease. Sofia interprets astrology into actionable insights and practical, tangible steps for her clients.Sofia shares what Showing Up her means to her. “For me, it's tuning inwards, it is the opposite of what I think people and expect when they hear the words Showing Up.” There are so many gems and delicious quotes in this podcast like this one:“Monday is a day for nourishing yourself, for moving slow, for being introspective and tending to your emotional world.”Full Show Notes & Transcript: https://www.carlacontreras.com/podcast/loving-yourself-tuning-inwards-with-astrologer-sofia-adlerPlease tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about becoming a Health Coach? Listen to this episode.PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy

This is a quick podcast episode about moving through stress, fear, and anxiety. I use Insight Timer with my kids. We found one called, The Tale of the Mysterious by Reuben Lowe. It's a 10 day journey for kids (and kids at heart) to realize that they can control connect with their breath and body in order to calm down.This is a powerful practice of sitting with our emotions and moving them. The “mist” is scary thoughts that we all have. It was a powerful experience to go through with both of my children and we revisit it often because we all need reminders that the mist is not real and that we can create calm by connecting to our breath and bodies.Full Show Notes, Journal Prompts & Transcript:https://www.carlacontreras.com/podcast/moving-through-stress-anxiety-and-fear-with-marcella-leePlease tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about becoming a Health Coach? Listen to this episode.PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free CopyDisclaimer:1. I am a professionally trained chef and certified holistic health coach; I am also Nutritious Life certified. I am not a nutritionist or RD. I am not a doctor or qualified healthcare professional.2. The information contained on this site is my opinion based on research and personal experience unless otherwise stated and should not be substituted for qualified medical advice. Health-related information is in no way intended to diagnose, prevent, treat, or cure any medical or other condition.3. Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your diet and lifestyle or to answer questions about specific medical conditions.

This podcast episode is about my routine of saying part of the Loving-Kindness Meditation as an affirmation while driving my kids to school in the morning to create calm & ease. I have been saying this affirmation with them for the last three years.I learned it via Kait Hurley on the Kait Hurley App which includes movement and mediation. Kait learned this ancient practice of Loving-Kindness from her teacher Kimberly Carson, they have an 8-week meditation course in Kait's app.The morning ritual of saying part of the Loving Kindness Meditation as an affirmation with my kids has gained an extra special meaning throughout the pandemic and times when the world is hurting. And when we are having our own challenges as humans and a family.The affirmation is always with us to guide us home to each other. When we say this as the sun peaks into the car, we are 100% present and calm, even if it's just for that moment.Note: You can say also say Loving-Kindness for your community, your country, and the world.Full Show Notes & Journal Prompts: https://www.carlacontreras.com/podcast/the-calming-affirmation-to-use-during-stressful-timesPlease tag me @itscarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcastEat Well,xo Chef CarlaPS: Curious about becoming a Health Coach? Listen to this episode.PPS: Download my new book, Collagen A Love Story inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy