https://www.carlacontreras.com/podcast daily 0.75 2026-03-21 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592486255269-6OZVJHZOB261EENS4UMP/whitesquare.jpg Nourishing Creativity Podcast https://www.carlacontreras.com/podcast/ep128-victoria-granof monthly 0.5 2026-03-26 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1774556312805-KAGCM2OXW6IDJBGWG560/EP128_Victoria.png Nourishing Creativity Podcast - Episode 128: ​​What’s Beyond Your Creative Limits? Creative Currency, Blocks, and Why You Might Want to Burn Your Vision Board with Victoria Granof - “What's beyond the limits of your own creativity and your own ability to manifest.” —Victoria Granof This episode is your invitation to rethink everything you’ve been told about creativity, productivity, and what it actually means to be “in flow.” I’m joined by food creative, cookbook author, and creative force Victoria Granof, and we’re diving into the energetic, spiritual, and deeply human side of the creative process. Victoria shares her perspective on creative currency, the idea that creativity is meant to move through you. Instead of chasing ideas or trying to “make it happen,” she invites us to become open conduits, allowing creativity to flow in from something greater. Victoria challenges manifestation, including why she is against vision boards (and why you might want to burn yours). We talk about what it looks like to nourish creativity, from meditation and spiritual practices to hands-on creative experiments like watercolor, cooking, and making just one imperfect thing. Victoria tell us about “kicking a brick out” when you feel blocked, small, physical acts of creativity that shift your energy and open new channels. We also explore the tension between structure and flow, perfectionism and play, and how stepping outside of productivity (yes, doing something just for fun) is often the exact thing that brings your best work back online. This episode is a reminder that creativity doesn’t need to be linear, polished, or profitable to be powerful. Whether you’re feeling creatively blocked, questioning your process, or craving more freedom in how you create, this conversation will be the gentle nudge to finally sign up for the pottery class and perhaps, be more open, present in your own creative process. 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 below. Resources Mentioned: A Course in Miracles here Victoria’s Substack Delicious Tangents here SubstackVictoria’s Creative Mentorship and Course here Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @victoriagranof to share your takeaway from the episode. 1. What would it look like to approach my creativity as something that flows through me, not from me? 2. What is one small, imperfect creative act I can do today to “kick a brick out” and shift my energy? 3. Where am I attaching creativity to productivity or income and what happens if I let that go? 4. What am I currently saying “I don’t want to” to and how would it feel to shift into “I’m willing”? 5. When was the last time I created something purely for fun, with no expectation attached? xo Carla PS: Substack curious? Listen to the podcast episode about building your new digital home on Substack here. 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. If you are driving or doing an activity that needs your attention, save the energy practice for later. 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 Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/c0cea2d7-527b-46bc-9d8e-3ce202a1672d/melty%2Bhand.webp Nourishing Creativity Podcast - Episode 128: ​​What’s Beyond Your Creative Limits? Creative Currency, Blocks, and Why You Might Want to Burn Your Vision Board with Victoria Granof - Victoria Granof Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep127-laura-huaman monthly 0.5 2026-03-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/5b4f155e-cd81-4faa-aa9c-38889943fc89/EP127_Headshot.png Nourishing Creativity Podcast - Episode 127: The Power of Cacao: Creativity, Connection & Plant Medicine with Laura Huaman - “Cacao isn’t just a drink, it’s an invitation to reconnect with yourself.” — Laura Huaman This episode is your invitation to explore creativity through connection, ancestry, and ritual. I’m joined by Laura Huaman, former Stanford scientist, Peruvian native, and founder of KUYU. She’s on a mission to bring health, happiness, and connection through cacao and Peruvian superfoods. Laura shares the pivotal moment of her first cacao ceremony in Austria. That experience didn’t just change her relationship with cacao, it changed the trajectory of her life. What began as a search for clarity in a tech career became a journey back to her roots, her culture, and the jungles of Peru. Laura shares the story of Señor Efraín, a cacao farmer in Quillabamba, whose relationship to cacao is deeply personal. His words “cacao means love”became a guiding force in Laura’s brand. Through packaging, sourcing, and storytelling, Laura aims to transmit that love from Pachamama to your cup. Whether you’re building a brand, reconnecting to your ancestry, or seeking more presence in your daily life, this episode reminds you that creativity thrives when you honor both science and spirit. For Laura that means a cup of cacao is more than a nourishing drink, it’s a reconnection to her purpose. Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @yourkuyu to share your takeaway from the episode. What rituals in my daily life help me feel grounded and connected? What traditions from my family or culture bring me a sense of belonging? When I feel overwhelmed, what simple practice brings me back to center? 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 below. xo Carla PS: Substack curious? Listen to the podcast episode about building your new digital home on Substack here. 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. If you are driving or doing an activity that needs your attention, save the energy practice for later. 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 Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1772738213726-8N5QYR6XNGAT0NIEV8CQ/1730132810583.jpeg Nourishing Creativity Podcast - Episode 127: The Power of Cacao: Creativity, Connection & Plant Medicine with Laura Huaman - Laura Huaman Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep126-luna-battalia monthly 0.5 2026-03-13 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/524c35e6-9a6e-4782-ab40-610d608f797f/lunabattalia04.jpg Nourishing Creativity Podcast - Episode 126: Creative Devotion, Messaging, & Brand Strategy: Becoming the Messenger of Your Work with Luna Battalia - "The biggest creative block is people getting disconnected from the source of the motivation that made them start.” — Luna Battalia This episode is your invitation to explore creativity through the lens of leadership, branding, and creative devotion. I’m joined by leadership mentor and founder of Caru Creative, Luna Battalia. Luna supports service-oriented women and entrepreneurs in building brands and businesses that reflect the deeper purpose behind their work. Luna introduces us to attraction-based branding, a philosophy where your brand presence, messaging, and content work together to magnetize aligned clients before a sales conversation even begins. Instead of convincing or chasing clients, the brand experience itself builds trust and clarity so that when someone reaches out, the decision to work together already feels natural and aligned. We also explore Luna’s belief that creativity is a co-creative process between us and something greater whether you call it the muse, divine inspiration, or creative potential. Luna shares how creative ideas often “choose” us, and our role as creators, leaders, and entrepreneurs is to say yes, nurture them, and bring them into form. This conversation is a powerful reminder that creativity flourishes when we trust our ideas, follow the creative energy, and stay connected to the deeper purpose behind the work. Reminder: Luna encourages founders to develop intimacy with their brand (creations) by listening, observing, and allowing its message to emerge naturally through them as the messenger. Resources Mentioned: Messenger Course – Luna’s program on becoming the messenger of your brand and clarifying your voice and positioning use code CARLA for 10% off. Quotes from the Episode “Creative blocks are really a lack of energy and a lack of intimacy.” “Your messaging and brand presence should be doing the work before the sale.” “Creativity is responding to the ideas that want to be birthed through you.” “Your job is to breathe life into the brand so that its voice can be heard.” Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @lunabattalia to share your takeaway from the episode. 1. What creative idea has been “tapping me on the shoulder” that I’ve been hesitant to say yes to? 2. When I feel creatively blocked, what doubts or stories are actually underneath that feeling? 3. If I saw myself as the messenger rather than the creator, how would that change the way I show up? 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 below. xo Carla PS: Substack curious? The next Build Your Substack in a Day is Saturday, March 21st from 10:00 to 12:00 EST or Friday March 27th from 12:00–2:00 PM EST Build Your Substack https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/3bab4864-ac95-470b-a994-2d78f2cb3ec7/lunabattalia06.jpg Nourishing Creativity Podcast - Episode 126: Creative Devotion, Messaging, & Brand Strategy: Becoming the Messenger of Your Work with Luna Battalia - Luna Battalia Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep125-carolie-malloy monthly 0.5 2026-03-05 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/4f3e825a-41f1-4949-8237-e44560dab1fe/EP125_Caroline_Headshot.jpg Nourishing Creativity Podcast - Episode 125: Do You Really Want to Write a Book? The Truth About the Nonfiction Writing Process with Caroline Malloy - “Writing isn’t just about getting words on the page, it’s about finding a way to express what your day-to-day self can’t always say out loud.” — Caroline Malloy This episode asks you the question, do you really want to write a book? I’m joined by Caroline Malloy, a Chicago-based book coach, editor, and historian. Together, we explore what it takes to move from idea to manuscript and why not every idea needs to become a book. Caroline explains why trying to write for “everyone” dilutes your message and how staying deeply rooted in one specific reader makes your work more powerful and widely relatable. She also unpacks a causal, page-turning narrative that keeps readers engaged. If you feel stuck in your writing or creative work, Caroline offers practical wisdom: Sometimes the most productive thing to do is walk away. You can also shift your focus and work on different parts of a project to maintain joy and creative flow. Whether you’re writing a book or deepening your creative practice this episode will remind you that creativity thrives when it’s supported by the right people, those who help you shape your ideas, stay accountable, and bring them to fruition. 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 below. Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @thewritemalloy to share your takeaway from the episode. 1. What narrative are you building in your life right now? What story are you telling? 2. If this season of your life was a chapter in a book, what would the title be? 3. When was the last time you walked away from a project to take some space so you can circle back with a new perspective? How did taking that space benefit the project and your mindset? 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 below. xo Carla PS: Upgrade to Nourished Creator Studio for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. 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. If you are driving or doing an activity that needs your attention, save the energy practice for later. 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 Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/05ce67b0-90eb-4316-acb4-c7138eb8801c/EP125_Headshot.jpg Nourishing Creativity Podcast - Episode 125: Do You Really Want to Write a Book? The Truth About the Nonfiction Writing Process with Caroline Malloy - Caroline Malloy Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep124-dr-brittney-ellers monthly 0.5 2026-02-25 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1771446707022-D26RWSO0N41YOA1SBF99/EP124_MainPromo.JPEG Nourishing Creativity Podcast - Episode 124: Embodied Creativity & Pelvic Health: Nervous System Regulation for Creative Flow with Dr. Brittney Ellers - “Creative blocks soften when we root back into ourselves.” —Dr. Brittney Ellers This episode is your invitation to explore creativity through the lens of embodiment, nourishment, and radical self-connection. I’m joined by holistic pelvic physical therapist Dr. Brittney Ellers, who blends physical therapy, energetics, breathwork, and deep curiosity to help women reconnect to the power of their pelvic space. She guides us through a grounding root-breathing practice that reconnects you to your pelvic bowl, the sacral center of creativity. This simple yet powerful hands-on ritual invites softness, descent, and vibrancy back into the body. It’s a reminder that creativity doesn’t just live in your mind, it lives in your tissues, breath, jaw, and sacral center. Whether you’re feeling stuck, overstimulated, or craving deeper embodiment in your creative process, this conversation invites you to descend and soften. With the reminders to chew your food and listen to your body. Plus, knowing some of the most powerful creative breakthroughs comes from returning to your root. Questions to Reflect On: Leave a comment on Substack or reach out on Instagram @chefcarlacontreras & @b.ellers to share your takeaway from the episode. What does “embodied creativity” look like in my everyday life? What environments help my nervous system feel safe enough to create? What beliefs do I hold about my pelvic space, power, or sensuality? Is this truly a creative block, or am I in a season of refinement? How does my energy shift throughout the month or season? 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 below. xo Carla PS: Upgrade to Nourished Creator Studio for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. 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. If you are driving or doing an activity that needs your attention, save the energy practice for later. This podcast is for entertainment and information purposes only. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b92a6528-b0c0-43ef-b326-496e0f7467be/JOSHUATREE216.JPEG Nourishing Creativity Podcast - Episode 124: Embodied Creativity & Pelvic Health: Nervous System Regulation for Creative Flow with Dr. Brittney Ellers - Dr. Brittney Elers Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep123-dr-zorana monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1770839867866-7CC2C3Q7N7WA3B77N20B/IMG_1420+-+Zorana+Ivcevic+Pringle.JPG Nourishing Creativity Podcast - Episode 123: The Creativity Choice: Why Perfectionism Kills Creativity (and How to Get Past Version 1.0) with Dr. Zorana Ivcevic Pringle - “If you wait for perfection, you give yourself nowhere to start.” — Dr. Zorana Ivcevic Pringle This episode explores perfectionism, visibility, and why waiting for the “perfect” version can halt creativity altogether. I’m joined by Dr. Zorana Ivccvic Pringle, Senior Research Scientist at the Yale Center for Emotional Intelligence, and author of The Creativity Choice. Zorana shares a science-backed definition of creativity that moves beyond talent or artistic identity. We dive deeply into the role of questions in the creative process. She explains why first ideas are often the most obvious and how developing 1.0 versions require time, effort, and openness to change. This conversation is for anyone who feels stuck, overwhelmed, or unsure where to begin. Zorana reminds us that creativity is not about waiting for inspiration, it’s about choosing to engage, asking better questions, and staying with the creative process. Questions to Reflect On: Leave a comment Substack or reach out on Linkedin Carla Contreras or Dr. Zorana Ivcevic Pringle to share your takeaway from the episode. How do I personally define creativity beyond artistic expression? Where in my daily life am I being creative? In what ways do I overlook my own creative thinking, problem-solving, or communication? What assumptions do I hold about who is “allowed” to be creative? Where did these beliefs come from? How have they shaped the way I show up or hold myself back? What version 1.0 idea have I been avoiding sharing? What am I afraid will happen if I let it be imperfect and visible? What would happen if I let go of perfectionism? What would “good enough to start” look like instead? 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 below. xo Carla PS: Upgrade to Nourished Creator Studio for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. 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. If you are driving or doing an activity that needs your attention, save the energy practice for later. 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 Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/7a33ea76-ab14-4a97-b2fb-3c8f32cfff6f/IMG_1415+-+Zorana+Ivcevic+Pringle.JPG Nourishing Creativity Podcast - Episode 123: The Creativity Choice: Why Perfectionism Kills Creativity (and How to Get Past Version 1.0) with Dr. Zorana Ivcevic Pringle - Dr. Zorana Ivcevic Pringle Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep122-lisa-haukom monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b0b4d347-3c6d-40b1-8ef4-189f83b8616d/90914026-0672-4488-b6e8-4a253089eaf7_2316x3088.webp Nourishing Creativity Podcast - Episode 122: The Art of Showing Up: Creativity, Visibility, and Camera Confidence with Lisa Haukom - "There's a difference between getting stuck in research mode and waiting for somebody to tell you that you're gonna be good at the thing." — Lisa Haukom This episode is your invitation to explore whether you’re navigating visibility, or craving a creative reset this conversation is full of grounded wisdom. I’m joined by content partner, photographer, and founder of The Golden Brand, Lisa Haukom. Lisa shares her innovative approach to remote photography that feels natural, honest, and deeply personal. She walks us through her process, where clients forget about the camera, settle into their own space, and leave with photos that feel like themselves. We also dive into the origins of Photo Club, Lisa opens up about her own self-portrait practice and how it helped her confront body image challenges, helped her develop empathy, and became the foundation for helping others feel seen and comfortable on camera through self-portrait challenges. Whether you’re navigating visibility, or craving a creative reset, this conversation is full of grounded wisdom. Lisa reminds us that when we stop hiding our ideas, allow ourselves to receive support, and let others witness our work, creativity becomes more impactful, easeful, and sustainable. 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. Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. 1. What universal imperatives am I most longing for right now? Examples: safety, love, worthiness, belonging, freedom… 2. When do I say “I’m fine” when I’m actually not? Explore how people-pleasing or fawning shows up and how it impacts your creative voice. 3. How do I nourish my creativity on a nervous system level? Examples: Sleep, nature, movement, somatic practices—what works for me and what’s missing? Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @thegoldenbrandco to share your takeaway from the episode. xo Carla PS: Upgrade to Nourished Creator Studio for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. 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. If you are driving or doing an activity that needs your attention, save the energy practice for later. This podcast is for entertainment and information purposes only. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/d37ac1e7-127f-4cd3-9e68-ddce09316e5f/Screenshot+2025-11-04+at+3.51.24%E2%80%AFPM+-+Lisa+Haukom.png Nourishing Creativity Podcast - Episode 122: The Art of Showing Up: Creativity, Visibility, and Camera Confidence with Lisa Haukom - Lisa Haukom Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep121-megan-mosley monthly 0.5 2026-02-03 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ef9b7e43-deb4-4e5a-85ad-9bf4e61acb44/EP121_Headshot.jpg Nourishing Creativity Podcast - Episode 121: Creative Vitamins: Somatic Tools for Authentic Alignment in a Chaotic World with MEgan Moseley - “Authentic alignment is the place where your intuition, your heart, and your voice all come together.” —Megan Moseley This episode is your invitation to explore how creativity is not separate from life, it emerges when we feel calm, present, and aligned. I’m joined by MEgan Mosley founder of BodyWise Consulting and Coaching and creator of The Art and Science of Being Me. She defines creativity as a natural expression of a nervous system that feels safe, connected, and grounded. MEgan shares how her work integrates physical therapy, somatic psychology, trauma release, and plant medicine to help people embody their truth and live in alignment. MEgan walks you through a powerful Authentic Alignment micro practice that brings you into your body and opens space for intuition, clarity, and creative flow. I’ve used this practice regularly since we recorded, it’s become a reset button in my day. I am curious, if you try it too! We also chat about the messy middle of showing up creatively: How saying “fine” can mask people‑pleasing, how everyday acts (like folding towels or making dinner) can become creative expression, and how nervous system health: Sleep, nature, movement, tremoring, can serve as creative vitamins. Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. 1. What universal imperatives am I most longing for right now? Examples: safety, love, worthiness, belonging, freedom… 2. When do I say “I’m fine” when I’m actually not? Explore how people-pleasing or fawning shows up and how it impacts your creative voice. 3. How do I nourish my creativity on a nervous system level? Examples: Sleep, nature, movement, somatic practices—what works for me and what’s missing? Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @bodywisejourney to share your takeaway from the episode. xo Carla PS: Upgrade to Nourished Creator Studio for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. 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. If you are driving or doing an activity that needs your attention, save the energy practice for later. This podcast is for entertainment and information purposes only. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f8ef2025-fc83-4308-a508-cc61262a22c4/Megan_Mosley_Portraits_Wood_and_Smith_Photography-0004+2+-+megan+moseley+%281%29.jpg Nourishing Creativity Podcast - Episode 121: Creative Vitamins: Somatic Tools for Authentic Alignment in a Chaotic World with MEgan Moseley - MEgan Moseley Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep120-sally-ekus monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/2d659693-57ef-4adf-882c-f4537ccff436/Screenshot+2026-01-21+at+10.15.43%E2%80%AFAM.png Nourishing Creativity Podcast - Episode 120: Inside Nonfiction Publishing: Creativity, Boundaries, and Book Deals with Literary Agent Sally Ekus - “Sometimes boundaries are messy, but they are rooted in a lot of thought, intention and goodwill.” —Sally Ekus This episode is your invitation to explore how creativity doesn’t have to be confined to work, it can flow through conversations, routines, parenting, and the ways we show up for others. I’m joined by Sally Ekus, cookbook literary agent, Substack writer, mother, and improv performer who leads who heart, humor, and honesty. Sally reminds us that creativity can come in many forms: Securing publishing deals for authors she works with, answering questions mid-walk during her “Huff and Puffs,” or performing on the improv stage. She speaks candidly about honoring boundaries, navigating grief, and the gift of community support. We talk about the emotional intensity of writing a book, the importance of doing your homework, and what it means to be in service to both your clients and your own creations. Sally opens up about the tension between consistency and capacity especially, when it comes to writing her Substack, Not So Secret Agent. Whether you’re writing a cookbook, considering a Substack, or curious about publishing, this episode offers insight, encouragement, and a peek behind the scenes of the literary world. Bonus: If you’ve ever thought no one cares about your work, let Sally gently prove otherwise. 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 below. Resources Mentioned: Sally’s Newsletter (including the Huff & Puff chats): Not So Secret Agent Last chance to take How to Write a Cookbook Writing a cookbook? Explore Literary Representation with Sally Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @sallyekus to share your takeaway from the episode. 1. Where are you channeling your creative energy? Are there certain projects that you’re ready to retire? How would freeing up that extra energy support you going forward? 2. How do you capture ideas on the go, even when there is so much going on? What is your process for revisiting or tending to those ideas once you capture them? 3. Do you ever wonder “Does anyone care what I have to say?” How has this question stalled or propelled you forward? xo Carla PS: Upgrade to Nourished Creator Studio for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. 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. If you are driving or doing an activity that needs your attention, save the energy practice for later. This podcast is for entertainment and information purposes only. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f562f17a-1778-49ed-ad4f-dbe4877b872c/Sally+Ekus+web+sized+by+Paulette+Griswold+-+Sally+Ekus.jpg Nourishing Creativity Podcast - Episode 120: Inside Nonfiction Publishing: Creativity, Boundaries, and Book Deals with Literary Agent Sally Ekus - About Sally Ekus Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep119-silvia-bifaro monthly 0.5 2026-01-21 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1768403880299-30IGH3T4WRTJWM4QFGZU/Screenshot+2026-01-14+at+9.04.58%E2%80%AFAM.png Nourishing Creativity Podcast - Episode 119: Behind the Lens: Fueling Creativity with Rest, Ritual & Visual Storytelling with Food Photographer Silvia Bifaro - “Sometimes creativity is a place where I hide, especially right now with everything going on in the world. I need that respite.” — Silvia Bifaro This episode is your invitation to explore creativity through the lens of artistry, honesty, and finding your way back to your creative work. I’m joined by Silvia Bifaro, food photographer, stylist, and teacher whose evocative imagery blends storytelling, soul, and seasonal beauty. Silvia shares how creativity became both a refuge and a form of expression during early motherhood and personal transitions. We talk about the fantasy world she builds through photography, how her aesthetic reflects her inner life, and why every object she styles has a soul. She speaks to the physical and emotional demands of creativity: How burnout creeps in, how resistance builds, and how honoring your body’s needs becomes essential to living a creative life. Silvia opens up about rest, seeking help, and why nourishing your body is inseparable from nourishing your work. In a time when the world can feel heavy, Silvia reminds us that creativity can also be a form of sanctuary. And that creative blocks aren’t failures, they’re signals to slow down, restore, return with intention, and perhaps, a little bit of spoiling yourself. 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 below. Resources Mentioned: Silvia’s Instagram: @silvia_bifaro Silvia’s website: Silviabifaro.com Silvia’s video tips newsletter for food photography Her upcoming course: Details and waitlist on her website Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @silvia_bifaro to share your takeaway from the episode. In what ways has creativity been a sanctuary for you lately? Has it helped you process, escape, or restore? Are there creative blocks you’re currently facing? What might they be asking you to slow down and notice? What’s one small way you could spoil yourself this week? xo Carla PS: Upgrade to Nourished Creator Studio for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. 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. If you are driving or doing an activity that needs your attention, save the energy practice for later. This podcast is for entertainment and information purposes only. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/545bd7e6-9e49-48c8-9d05-079aa773e87c/Screenshot+2026-01-14+at+9.05.18%E2%80%AFAM.png Nourishing Creativity Podcast - Episode 119: Behind the Lens: Fueling Creativity with Rest, Ritual & Visual Storytelling with Food Photographer Silvia Bifaro - About Silvia Bifaro Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep118-caroline-mays monthly 0.5 2026-03-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/0d4d328e-51e5-4a0d-8250-56c3bb923020/caroline.webp Nourishing Creativity Podcast - Episode 118: The Creative Dark: White-Knuckling, AI, and Running with Caroline Mays - “You’ve got to bushwhack through the creative dark, sometimes white-knuckling your way through. But eventually, the clearing shows up.” — Caroline Mays This episode is your invitation to explore creativity through the lens of identity, friction, and the clearing that follows the dark. I’m joined by Caroline Mays, writer, brand strategist, and founder of Switchblade Lemonade. Caroline defines creativity as a kind of spark that happens through process of rubbing two sticks together. She shares how her work is rooted in dialogue, deep listening, and helping people love the way their mind works so, they can share it with others. We talk about tech failures, nervous system overwhelm, and running to reset. We explore her nuanced view on AI, where it helps (spreadsheets) and where it falls flat (writing that lacks soul) and how humor and movement can snap us out of a blocked state. Caroline reminds us that the creative process is often messy and emotional, and that white-knuckling it can still lead to clarity. She brings honesty, sharp insight, and a fierce sense of creativity to her work. Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Resources Mentioned: Switchblade Lemonade The IlLemonati Newsletter Explain My Brand 10-week branding course. Tell her Carla sent you! Radiolab’s Jad Abumrad and the metaphor of the “German Forest” Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment on Substack or connect with us on LinkedIn Carla Contreras & Caroline Mays to share your takeaway from the episode. Where might you be trying to white-knuckle your way through something creative right now? What small moment of levity or humor helped you move forward recently? How can you invite more of that in? xo Carla PS: Upgrade to Nourished Creator Studio for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/fda4f182-6bf6-4505-9968-d49fed5c356f/1561059307405.jpeg Nourishing Creativity Podcast - Episode 118: The Creative Dark: White-Knuckling, AI, and Running with Caroline Mays - About Caroline Mays Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep117-jenna-knapp monthly 0.5 2026-01-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1767129758586-N8LTW5F8J21UBRCSJ1A3/Jenna_CarlaPod.jpg Nourishing Creativity Podcast - Episode 117: Releasing Control, Closing Loops, & The Power of the Subconscious Mind with Jenna Knapp - “Closing loops creates mental real estate for creativity to grow.” — Jenna Knapp This episode is your invitation to explore creativity through the lens of space, support, and the subconscious. I’m joined by Jenna Knapp artist, NLP Master Practitioner & Trainer, and founder of Have Cake Creative. Jenna opens up about how hypnosis, closing loops, and timeline work allow her clients and herself to unlock creative momentum, especially when capacity feels stretched. She shares how releasing control, receiving support, and working with the subconscious helps creative visions actually come to life. Jenna reminds us that creative blocks are often just signals for space, not signs to stop. When we nourish ourselves, clear the mental clutter, and connect to future vision, creativity can return with ease. Jenna’s resources + a digital Future Letter Writing Kit are in the show notes on Substack, please let us know if you do this! 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 below. What’s in This Episode: What first sparked Jenna’s return to her own creative projects after a year of supporting others The definition of NLP and how subconscious language, beliefs, and nervous system patterns shape our capacity to create How releasing mental loops makes room for creativity to flow Practical ways to close loops, clear mental space, and get out of overwhelm How hypnosis and accessing altered states support spaciousness and creative freedom The radical mindset shift of receiving support — including hiring assistance and reframing control Why being your own bottleneck feels familiar, and how awareness helps you step out of that pattern How her creative process around Dear Self With Love Planner changed this year when she embraced delegation, rest, and support Resources Mentioned: Mental Wealth Method Self-Study Portal On Purpose Hypnosis Album Creative State: Self-Hypnosis for Creative Projects Free Workshop: Scent Stating 2026 Dear Self With Love Planner Yanina Mora, the editor of this + many more podcasts Future Self Letter Downloadable PDF Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @havecakecreative to share your takeaway from the episode. In what ways are you being your own bottle neck? I know this can be a hard one to look at, even as a type this. What is your current capacity to create? If you could close some loops and reclaim mental real estate, what would you make? What would be possible for you? xo Carla PS: Upgrade to Nourished Creator Studio on Substack for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/9d6fcedb-0838-4f96-9a57-d7b448d2ccf1/Jenna_CarlaPod_3.jpg Nourishing Creativity Podcast - Episode 117: Releasing Control, Closing Loops, & The Power of the Subconscious Mind with Jenna Knapp - About Jenna Knapp Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep116-ana-bianchi monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/abd775e2-d89c-4a14-9a8e-7c9921699e59/bngf0728srk9ifbasr1onu3ek3.jpg Nourishing Creativity Podcast - Episode 116: Color Curious: Finding Your Creative Voice, One Color at a Time with Artist Ana Bianchi - “Everything and anything can be interesting if you observe it in detail or dig below the surface.” — Ana Bianchi This episode is your invitation to see creativity through the lens of curiosity, observation, and color. I’m joined by Ana Bianchi, artist, illustrator, designer, and author of Color Curious. Ana defines creativity not as something mystical but as something you can train, sharpen, and practice. She opens up about how her new book grew from intuition and observation, and how color lives in our everyday lives. She shares how storytelling, cultural nuance, and deep observation became the backbone of her work. In one chapter of her book, she explores how color evokes the spirit of place without resorting to stereotype. Ana reminds us that creativity is not limited to a few “creative people.” It is a muscle everyone can cultivate, whether you’re painting, designing, cooking, or simply looking more closely at what’s right in front of you. 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 below. What’s in This Episode: How Color Curious emerged from Ana’s everyday life and intuition What it looks like to find inspiration in small moments and daily observation A playful color curiosity exercise you can try today How Ana thinks about creative blocks and how she works with them What it feels like when a major project doesn’t go the way you hoped and what comes next Ways to nurture your creative muscle with daily, curious engagement Ana reminds us that creativity begins with curiosity and that color is everywhere once you begin to see it. Resources Mentioned: Purchase Ana’s book, Color Curious Stay tuned for Ana’s Color Workshop on her Substack, ColorCurious by Ana Bianchi Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @analovescolor to share your takeaway from the episode. What’s one color that has been showing up for you lately? Perhaps, it’s noticing one color, like Ana’s dog’s fur and how it looks in different environments. How does your environment shape your creative voice? Perhaps, you want to explore a new space today like a museum, park, or local coffee shop. PS: Upgrade to Nourished Creator Studio for quick-hit micro workshops, BTS Podcast, and simple tools to help you work on your creative dreams now, not someday. 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/610239bb-b779-4ff5-b30a-dc900742d80b/WHERE-Summer-2025_Bianchi_Gallery_01.jpg Nourishing Creativity Podcast - Episode 116: Color Curious: Finding Your Creative Voice, One Color at a Time with Artist Ana Bianchi - About Ana Bianchi Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep115-sofia-adler monthly 0.5 2025-12-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1764866207988-0TRX3AHD7KELWEO1XI2Y/SofiaAdler-46+-+Sofia+Adler.jpg Nourishing Creativity Podcast - Episode 115: Let Creativity Rise: Energetic Wisdom, Nourishment, and the Inner Truths of Creative Flow with Sofia Adler - "Creativity is something that moves through us, that rises through us from our core, from our roots towards expression." — Sofia Adler This episode is an invitation to explore creativity as energy, alive, moving, and rising from within. I’m joined by Sofia Adler, an energy worker, astrologer, and newly certified functional nutrition practitioner. Sofia is the founder of Sofia Adler Wellness, an online energy healing center that integrates mind, body, and spirit. Sofia defines creativity as something that comes from the body, not the mind. She shares what the energy of creativity wants to share with us through Energy Mapping. And also, shares about the importance of nourishment, and how honoring your body and spirit can unlock creative flow. Sofia speaks about composting old beliefs and tending to creative blocks with compassion. She reminds us that we do not have to force ideas into form. Instead, we can let creativity move through us from the inside out. 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: Creativity From the Inside Out: Creativity was defined as a process rooted in play and exploration, best channeled through energy, which is colorful, multifaceted, and non-linear, contrasting with the limited, logical mind. Letting Creativity Rise: A live energy mapping session revealed that nourishing creativity involved a grounding, stabilizing energy (identified as “Elohim”) that rises from the feet to the head. This suggested creativity should be an embodied experience that emerges from within, rather than a mentally forced effort. Energetic Misalignments: Creative blocks were described not as permanent obstacles, but as energetic misalignments. They were often seen as a protective mechanism or a signal that one’s attention and focus needed to shift elsewhere. Holistic Well-Being: Sofia’s work integrates multiple modalities, including energy mapping, energy clearing, astrology, and functional nutrition, to provide a holistic, 360-degree approach to well-being. Resources Mentioned: 2026 Planning Astrology Workshop 12/17 Sign up Free Energy Healing Group Workshop 12/11: Sign up Email to inquire about nutrition support: sofia@sofiaadler.com Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @sofiaadler_ to share your takeaway from the episode. How do you feel after listening to what the energy of creativity has to tell you? How can you tune into your own creative energy? PS: Join Cher Hale and me, inside Hit Send, It’s a three-week co-sprint container, starting December 5th for creatives and entrepreneurs who are done sitting on ideas and ready to share their work. 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc7ff67f-075d-4fa5-9217-4dccf3f841e0/SofiaAdler-49+-+Sofia+Adler.jpg Nourishing Creativity Podcast - Episode 115: Let Creativity Rise: Energetic Wisdom, Nourishment, and the Inner Truths of Creative Flow with Sofia Adler - About Sofia Adler Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep114-alexa-jordan monthly 0.5 2025-12-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1a1ca294-ccb7-46f8-9f39-e37793734c93/AdelineArtistry-AJ-47.jpg Nourishing Creativity Podcast - Episode 114: When Creativity Feels Like Failure: The Lies We Tell Ourselves with Alexa Juanita Jordan CLC - “Creativity is letting your mind and your heart be your playground.” — Alexa Juanita Jordan This episode is your invitation to reframe failure, creativity, and the sneaky lies we tell ourselves when things don’t go as planned. I’m joined by Alexa Juanita Jordan: Certified Life Coach, writer, performer, and author of The Nuance Diarieson Substack. Alexa reminds us that creativity isn’t about perfection or performance. It’s about allowing yourself to be impacted by life, to follow your whims, and to share your expression without tying it to an outcome. Let this be your invitation back to your creative playground. She opens up about her Holiday Survival Kit, the project she poured her heart into last year and ultimately returned to with compassion. Alexa shares how she shifted her mindset, the lies she stopped believing, and why she now celebrates the creative act itself, no matter what the response is. Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create. Get the transcript below. What’s in This Episode: What’s in This Episode: Creativity Is Engagement: Alexa defines creativity as a human capacity to engage with the world, let it have an impact, and use one’s mind and heart as a “playground.” Facing Failure: Alexa reflects on her “Holiday Survival Kit” launch last year and how she perceived it as a failure. Practice What You Preach: The importance and impact of using the tools you teach and share with others to support yourself when you need it most Trying Again: Alexa shares how she moved through creative blocks and committed to trying again by revamping marketing, focusing on Pinterest, and clarifying her business messaging overall Staying True To You: The importance of doing things that are personally fulfilling for you and that nourish your creativity, even when serving others. Resources Mentioned: Pinterest Toolkit with Meagan Williamson Holiday Survival Kit by Alexa Juanita Jordan get 15% until Monday 12/1 Hit Send: Create, Complete, & Share Your Work starting Friday 12/5 Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment below or connect with us on Instagram @chefcarlacontreras & @alexajordancoaching to share your takeaway from the episode. Is there a project that you can bring to the creative playground and release expectations around? Have you defined something as a failure? Is there a reframe that you can give yourself around this? PS: Join Cher Hale and me, inside Hit Send, It’s a three-week co-sprint container, starting December 5th for creatives and entrepreneurs who are done sitting on ideas and ready to share their work. 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/4329dd16-32f9-440d-8ea6-46c87f5b504b/AdelineArtistry-AJ-39.jpg Nourishing Creativity Podcast - Episode 114: When Creativity Feels Like Failure: The Lies We Tell Ourselves with Alexa Juanita Jordan CLC - About Alexa Juanita Jordan Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep-113-cher-hale monthly 0.5 2025-11-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1763757195506-VZ1GI70RVIGWCM066XC6/Cher-BrandingPortraits-12152020-126%2Bcopy.webp Nourishing Creativity Podcast - Episode 113: Doing it For the Attention: Equitable Media & Visibility with Cher Hale of Ginkgo PR - "We are allowed, and we must ask for attention if we wish to see a world that is more creative, restorative, and mutual.” — Cher Hale This episode is a reminder that you are not only allowed to ask for attention, but you must ask for attention. I’m joined by Cher Hale of Ginkgo PR, an agency that uses public relations to create a more equitable media landscape. Cher defines creativity as any medium that helps you bring clear, sharp, attention to your life. She emphasizes the importance of bringing loving attention to one’s life and creative endeavors. She also opens up about the importance of taking care of her body, so that she can create a clear channel for ideas and nudges to move through her. She also share a Visibility Practice with us that I hope you will return to often. Listen to the Episode: Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. Join Cher and I inside Hit Send: Create, Complete, & Share Your Work it’s a three-week co-sprint container starting December 5th for creatives and entrepreneurs who are done sitting on ideas and ready to share their work. What’s in This Episode: The Reclamation of Attention: Cher has shifted away from the cold PR “how to write a pitch” work and towards the work that prioritizes reclaiming the attention that has been weaponized against us in an oppressive system. Visibility Meditation: Cher shares her experience of creating a visibility meditation to help people remain grounded before public appearances and times when you need to be visible. Here is the practice, I reference. Creative Process and Critique: Cher talks about her experience with receiving critique in a writing workshop, describing it as uncomfortable yet valuable for her growth as a writer. Ethics and Integrity in PR: Cher reflects on her shift from traditional PR practices to a more ethical and integrity-driven approach, focusing on mutuality and genuine connections rather than transactional relationships. Symbolism of the Ginkgo Tree: Cher shares the symbolism of the ginkgo tree as a representation of resilience and natural restoration, which she incorporates into her work and personal philosophy. Intention in Creative Work: Cher discusses the importance of intention in her creative projects, such as the Lunar New Year guide, and how she follows creative nudges to bring meaningful work into the world. Questions to Reflect On: Sit with these questions: Journal, take them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and reflect on them. Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @___whatthehale to share your takeaway from the episode. How do you feel after listening to the visibility practice? What is it like for you to ask for attention? How can you bring clear, sharp, attention to your life? xo Carla PS: Substack curious? Listen to the podcast episode about building your new digital home on Substack. Join the Build Your Rising Substack Accelerator to share your creative projects and work in the world. Create, Launch, & Grow Your Substack 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. If you are driving or doing an activity that needs your attention, save the meditation practice for later. This podcast is for entertainment and information purposes only. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/5a0b39d9-f826-4ae3-aff9-10c4025dce1f/9aa26bdf-adfc-4244-80de-ca03e01f3b0a_2098x2098.jpg Nourishing Creativity Podcast - Episode 113: Doing it For the Attention: Equitable Media & Visibility with Cher Hale of Ginkgo PR - About Cher Hale Cher Hale is the founder and director of Ginkgo PR, an agency that hopes to use public relations to create a more equitable media landscape. As a Taiwanese-Black American woman, Cher is passionate about leveraging the power of the media to take back narratives that have been traditionally told for historically-excluded authors and entrepreneurs. When she’s not pitching her clients, you can find experimenting in the kitchen, tending to her garden, or learning Italian. She lives in Spokane, WA (unceded Coeur d’Alene tribe territory) with her partner and her toddler. CONNECT WITH CHER: Website: https://ginkgopr.com LinkedIn: https://www.linkedin.com/in/cher-hale-0b082932 Substack: https://fortheattention.substack.com https://www.carlacontreras.com/podcast/ep-112-melanie-curtis monthly 0.5 2025-11-21 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1760660212744-G3UFUP4ZOT91ZC2AIJ9I/Melanie+Curtis+-+headshot+professional+-+by+Irina+Leoni+-+Melanie+Curtis.png Nourishing Creativity Podcast - Episode 112: Courageous Self-Expression, Leadership, & Nakedness with Melanie Curtis Professional Skydiver + Keynote Speaker - “The most fulfilling creativity is the kind that feels like you’re standing naked in public.” — Melanie Curtis This episode is your invitation to explore the meaning of courageous self-expression. I’m joined by Melanie Curtis, professional skydiver, keynote speaker, and life coach. Melanie shares the BTS of her creative journey including: Skydiving naked, building an art installation, and how she uses psychedelics for deeper healing and sharper creative insight. She also opens up about what it means to share from the scar, not the wound. Why risk is a non-negotiable in her creative process. And how “being naked” is less about shock and more about truth. Melanie reminds you that your most meaningful work comes when you let go of how it will land, and make it anyway. Creativity isn’t a luxury, it’s a necessary to nourish your soul. Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform while you cook, clean, or create. PS: Substack curious? Listen to the podcast episode about building your new digital home on Substack. Join the Build Your Rising Substack Accelerator to share your creative projects and work in the world. Create, Launch, & Grow Your Substack 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a372b3a2-1f0e-4fc1-9384-5cded9c4f0be/Mel+Parachute+skirt+-+Vertical_WebRes+copy+-+Melanie+Curtis.jpeg Nourishing Creativity Podcast - Episode 112: Courageous Self-Expression, Leadership, & Nakedness with Melanie Curtis Professional Skydiver + Keynote Speaker - About Melanie Curtis Melanie Curtis is a world-record pro skydiver turned keynote speaker, coach, author, and entrepreneur who dares driven professionals into accessing their massive untapped potential. With over 12,000 skydives and 30 years of experience leading, competing, and coaching worldwide, Melanie brings unmatched energy and insight to every stage and human connection. She has spoken at organizations like PNC Bank, Athleta and NatGeo, and landed parachutes at Dodger Stadium and the Great Pyramids. She has done stunts for Weird Al Yankovic and shared platforms with icons like Gloria Steinem and Megan Rapinoe, for both her commitment to mentorship and activism for women and girls. Above all, Melanie brings heart, hilarity and real tools to help people rise. CONNECT WITH MELANIE: Website: http://melaniecurtis.com/ Instagram: http://www.instagram.com/melaniecurtis11/ Facebook: http://www.facebook.com/melaniecurtis11/ LinkedIn: https://www.linkedin.com/in/melaniecurtis11/ Podcast: http://trustthejourney.today/ https://www.carlacontreras.com/podcast/ep111-dara-erck monthly 0.5 2025-10-05 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/4e7b5b41-1c32-47d1-adc0-d59e9ea010a3/DaraErck6093.jpg Nourishing Creativity Podcast - Episode 111: The Power of Enough: From Scarcity to Abundance with Dara Erck of Sam + Leo - “I'm so grateful for the abundance that is happening despite the challenges in my life, which are plenty.” — Dara Erck This episode is your invitation to reframe your relationship with scarcity, in your creative process, work, and how you see yourself. I’m joined by Dara Erck, founder of Sam + Leo, the first all-natural wellness vitamin brand devoted to kid and teen mental health. Dara shares the BTS of building a brand while navigating real life challenges like: Career pivot, divorce, solo parenting, moving, rebranding, and rebuilding after her thriving Amazon channel was unexpectedly deactivated. She also discusses her relationship with manifestation and intuition, and how she used aligned strategy and being open to the possibilities to grow her brand, including being named a finalist in Whole Foods’ program for emerging brands. Dara reminds you that even when things feel hard or unclear that you have the power to keep going and to take note of the abundance around you (big or small) to create your own solutions and pave your own unique path forward. Questions to Reflect On: Sit with these questions: Journal, them on a walk, create a voice note, chat with a friend, or sit with a cup of tea and think about them. Leave a comment on Substack or connect with us on Instagram @chefcarlacontreras & @shopsamandleo to share your takeaway from the episode. 1. Where in your life are you being invited to think creatively and strategically right now? 2. Is there something that you want to create or manifest? xo Carla PS: Substack curious? Listen to the podcast episode about building your new digital home on Substack. Join the Build Your Rising Substack Accelerator to share your creative projects and work in the world. Create, Launch, & Grow Your Substack our next live Q&A + Community Chat is Monday October 20th. 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/3701eacf-0fc0-4b42-98fd-7c0947445f24/DaraErck5656.jpg Nourishing Creativity Podcast - Episode 111: The Power of Enough: From Scarcity to Abundance with Dara Erck of Sam + Leo - About Dara Erck Dara Erck is a seasoned global health strategist and the founder of SAM+LEO, a brand dedicated to improving teen mental health through innovative gummy vitamins. As the mother of two teen boys navigating their own mental health and learning needs, Dara brings a personal touch to her professional expertise. With a robust background in vaccine advocacy and resource mobilization, particularly through her work with the Bill & Melinda Gates Foundation, Dara empowers listeners by sharing actionable insights on public health initiatives and mental wellness. Join her as she explores how small changes can lead to significant health benefits worldwide. FIND DARA and SAM+LEO : Website: https://shopsamandleo.com Instagram: https://www.instagram.com/shopsamandleo TikTok: https://www.tiktok.com/@shopsamandleo Facebook: https://www.facebook.com/shopsamandleo LinkedIn: https://www.linkedin.com/in/daraerck/ https://www.carlacontreras.com/podcast/ep110-christine-fiorentino monthly 0.5 2025-10-05 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/5ea0245a-fecf-4eef-a25e-2a7f50122cd7/Headshot+2025+-+Christine+Fiorentino.jpg Nourishing Creativity Podcast - Episode 110: Going For It, Shifting Careers, & Manifestation with Christine Fiorentino of Beyond the Plate - “Just go for it, let it go, and live your life true to yourself.” — Christine Fiorentino This week’s episode is a reminder that creativity asks you to trust your inner voice, even before you’re ready. I’m joined by Christine Fiorentino, writer, recipe developer, culinary storyteller, and host of the YouTube series Beyond the Plate. From teaching in a classroom to sharing food stories on camera, Christine reminds you that creativity is more than what you create, it’s also who you become when you decide that you’re going to go for it! If you’re craving change but feel afraid to begin or if you’re in the middle of a transition and wondering what’s next, this episode is for you. It’s also your reminder and affirmation to come back to when things get challenging. 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 defines creativity as the method through which you express yourself most authentically and lean into the practices and places that connect you to your highest self. She shares her personal manifestation ritual of writing letters to the universe, letting go of control, and how to be an active participant in the deliverance of your manifestations through aligned actions. Christine tells her inspiring “I’m never coming back” story, and shares how saying goodbye to a 10-year teaching career opened the door to everything she wanted in her career (and life). We also explore how spiritual tools like Reiki and grounding in nature have helped Christine reset her energy. Plus, how her fertility journey has deepened her relationship with flow, surrender, and self-trust. Topics Covered: Defining creativity as a return to your highest and truest self Using manifestation practices to co-create your path Transitioning from teaching to food media through intention and bold action Integrating Reiki and spiritual tools into your creative process Embracing uncertainty, letting go of perfectionism, and giving yourself permission to go for it Question: What’s one bold move your creativity is calling you to make? Tag us on IG @chefcarlacontreras & @christinefiorentinoto share your reflections. xo Carla PS: Are you Substack curious? Listen to this podcast episode about building your new digital home on Substack. Or join us in Press Publish Club to learn one actionable marketing step per month here 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9f3b76f-c89f-4605-bf71-5e2c0bec67e4/BW+Headshot+-+Christine+Fiorentino.jpg Nourishing Creativity Podcast - Episode 110: Going For It, Shifting Careers, & Manifestation with Christine Fiorentino of Beyond the Plate - About Christine Fiorentino Christine Fiorentino is a writer, recipe developer, and culinary storyteller. She has been featured on Food Network, The Dr. Oz Show, and Martha Stewart Living, and contributes to publications such as Better Homes & Gardens, Southern Living, Allrecipes, EatingWell, Simply Recipes, Taste of Home, and more. She is the host of the YouTube series Beyond The Plate, which brings inspiring, passionate chefs together to share their journeys and explore how food is the great connector. Christine loves connecting with others and expressing love and creativity through food, cooking, and the power of storytelling. FIND + WORK WITH CHRISTINE: Beyond The Plate YouTube: @BeyondThePlateTV Beyond The Plate Instagram: @beyondtheplate_tv Personal Instagram: @christinefiorentino Christine’s Work: Better Homes & Garden, EatingWell, and more! https://www.carlacontreras.com/podcast/ep109-kimberly-espinel monthly 0.5 2025-06-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/15aecb95-bf00-4db8-999f-44d9dad945dc/Creative-business-mentoring-food-photographers.jpg Nourishing Creativity Podcast - Episode 109: Sharing Beautiful Things, Even in Dark Times with Food Photographer Kimberly Espinel - “Creativity is my sanctuary, it’s where I go to escape from all the darkness in the world.” — Kimberly Espinel This 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. Topics Covered: Defining creativity as the ability to craft unique food stories with heart Embracing a plant-forward, seasonal, and locally-sourced approach to food Drawing inspiration from dining out, walks in nature, and collaborating with others How Kimberly zig-zagged her way into the publishing world when traditional publishers said no Moving through blocks like self-doubt, perfectionism, and fear of being seen Question: What story is your creativity telling right now? Tag us on IG @chefcarlacontreras & @thelittleplantation and tell us! xo Carla PS: 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 Substack Listen to me on Kimberly’s podcast here 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 Latina & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/424ec805-efbd-42fc-a686-d5705a2c11e6/KimberlyEspinel.jpg Nourishing Creativity Podcast - Episode 109: Sharing Beautiful Things, Even in Dark Times with Food Photographer Kimberly Espinel - About Kimberly Espinel Kimberly Espinel is an award-winning London editorial and commercial food photographer, food photography teacher, food and prop stylist, Amazon best-selling author, creative business mentor and podcaster. Kimberly captures images for food brands, cafes, restaurants, cookbooks and magazines and shares all she knows with her incredible students from around the world through her online courses, food photography workshops, and books. With more than 6 years food photography experience, Kimberly helps her client’s food come to life with photography. FIND + WORK WITH KIMBERLY: Website: https://thelittleplantation.co.uk/ Instagram: @thelittleplantation Online Courses: Food Photography & Food Styling Online Course Food Photography Workshops: Workshops Amazon Best-Selling Book: Creative Food Photography: How to capture exceptional images of food https://www.carlacontreras.com/podcast/ep108-katie-commodore monthly 0.5 2025-05-09 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f956132f-9b01-4fe5-868a-e846bb3d7c46/KatieCommodore+-+Katie+Commodore.jpg Nourishing Creativity Podcast - Episode 108: Sex, Art, & Rocks (Not For Throwing) with Artist Katie Commodore - "Creativity is just the willingness to experiment with things.” — Katie Commodore This 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. Topics Covered: Defining creativity as experimenting and asking questions Navigating chronic illness and adapting creative tools Embroidery and beading as meditative, emotional outlets The power of beautifying everyday objects (even cigarettes) Having simple, personal projects to work on when facing creative blocks 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 Carla PS: 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 Substack 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/46b1dc62-dd3a-4df0-9a2e-32a891aad055/cigarettes+commodore+-+Katie+Commodore.jpg Nourishing Creativity Podcast - Episode 108: Sex, Art, & Rocks (Not For Throwing) with Artist Katie Commodore - About Katie Commodore Katie’s parents could have told you when she was a toddler that she would grow up to be an artist, despite years of her insisting that she was going to be an astronaut and them sending her to Space Camp twice. Never giving up her dreams of painting Martian landscapes and testing low gravity pastels, she went to art school, which surprisingly lacked the rigorous science background NASA required. Katie attended the Maryland Institute College of Art, in Baltimore, graduating with a BFA in Illustration. After time spent abroad, in locales including Florence, Paris, Prague, Greece, plus a short stint in Las Vegas that is better left unspoken about, Katie returned to school, attending the Rhode Island School of Design, and earning her MFA in Printmaking. After 14 years in Brooklyn, she returned to Rhode Island to reside, and is now Adjunct Faculty at her alma mater and Clark University. As any artist would appreciate, making art is seldom a full-time profession one gets paid well for. Katie’s professional career includes: Working as a Studio Manager and Artist/Personal Assistant for Maya Lin, the designer of the Vietnam Memorial in Washington, DC. She has also worked at several museums, including the Aldrich Museum of Contemporary Art in Connecticut, was a Majordomo for a Boutique PR Firm in NYC, and as the Administrative Director of Crux LCA, a cooperative of Black XR Creatives and Producers that focuses on Black storytelling and creating a foothold in the burgeoning vocabulary of new media of VR and creating Black wealth. Her most recent day-job was as the Personal Assistant to her childhood heroine. If you meet her, be sure to ask her about it. It’ll make your day. FIND + COMMISSION KATIE: Website: https://www.katiecommodore.com/ Instagram: https://www.instagram.com/katiecommodore/ https://www.carlacontreras.com/podcast/ep107-chelsea-riffe monthly 0.5 2025-05-02 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/fd92b47d-e9c0-4b38-afcc-74e6cc4700f8/headshot+-+Chelsea+Riffe.png Nourishing Creativity Podcast - Episode 107: Pitching, Connecting, and Creating Community with Chelsea Riffe Podcast Strategist - “It can be hard to feel creatively energized when you don't have anybody around you to… talk about it, discuss it, debate it, or have some type of two-way street going on.” —Chelsea Riffe 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. 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 Carla PS: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b1e73daf-33be-45e5-8786-62896d26796f/EDIT6+-+Chelsea+Riffe.jpg Nourishing Creativity Podcast - Episode 107: Pitching, Connecting, and Creating Community with Chelsea Riffe Podcast Strategist - About Chelsea Riffe Chelsea Riffe is a world traveler and the host of the hit podcast In My Non-Expert Opinion, a Top 1% pod known for bringing transparency around biz, creativity, and travel. She's also a dedicated Podcast Strategist, helping women take down the patriarchy one episode at a time. For all the spiritual peeps - she's an Aquarius Sun, Virgo Moon, Virgo Rising and 6/2 Reflector in Human Design - a VIBE. You can catch Chelsea on a flight, working at a local cafe, or running her podcast weekly! FIND + WORK WITH CHELSEA: Website: https://www.chelseariffe.com 1:1 Podcast Coaching: https://www.chelseariffe.com/podcast-coaching Podcast Launch Course: https://www.chelseariffe.com/mic-drop Instagram: https://www.instagram.com/chelseariffe Pitch Perfect: https://www.chelseariffe.com/pitch-perfect-program https://www.carlacontreras.com/podcast/ep106-mackenzie-belcastro monthly 0.5 2025-04-18 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/48cde8be-1e90-415b-84dd-739e53cc87d7/mackenzie+belcastro+by+kieran+darcy.jpg Nourishing Creativity Podcast - Episode 106: Coming Back to Yourself with Mackenzie Belcastro Transformational Coach - “Who's to say that, going to get a coffee, isn't also a spiritual act.” — Mackenzie Belcastro 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. 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. Topics Covered: Igniting your creative spark with the Creative Spark guided meditation Honoring your creative seasons and reframing not being productive as essential for maintaining creativity Trusting your creative process, allowing your intuition and instincts to guide your work Remembering that everything is ceremony and you have the power to bring intention into every small act of your day Neutralizing negative energy with love when creative blocks surface Question: In what ways have you been in ceremony lately? Leave a comment below or tag us on IG @chefcarlacontreras & @mackbelcastroto share with us. xo Carla PS: 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 Substack 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/214ad650-716b-4fd1-b40b-bca04e710a8c/mb.jpg Nourishing Creativity Podcast - Episode 106: Coming Back to Yourself with Mackenzie Belcastro Transformational Coach - About Mackenzie Belcastro Mackenzie Belcastro is a transformational coach for women and teens. She believes that challenging situations arise only to coax us to come back to our truest, most empowered selves——and this is what she helps her clients first begin to understand, and then go on to embody. Mackenzie has been accredited by the Institute for Integrative Nutrition, Achology: The Academy of Modern Applied Psychology, and The Embody Lab. FIND + WORK WITH MACKENZIE: Website: https://mackenziebelcastro.com Instagram: https://www.instagram.com/mackbelcastro https://www.carlacontreras.com/podcast/ep105-emily-nachazel monthly 0.5 2025-04-01 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/c9aef70c-95e8-499b-9806-81c29769df3d/Image+11-22-24+at+10.54+AM.jpeg Nourishing Creativity Podcast - Episode 105: The Power of Reclaiming Your Voice with Emily Nachazel, Intuitive Business Coach - “We're not meant to separate our spirits from our work, they are meant to be together.” — Emily Nachazel This episode is an invitation for you to unpack your resistance, unblock your voice, and prioritize what you really want to create rather than focusing on what you “should” create. I’m joined by repeat guest Emily Nachazel, intuitive business coach for visionary soul-led women. Emily uses somatics and energetic work to help people shake out resistance. In this conversation, she takes us behind the scenes of what it’s like to move through her own creative blocks and reconnect with her voice. 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: 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 energy Embracing the self-discovery and evolution of entrepreneurship What’s possible for you when you allow your spirit to lead you in your work Celebrating pregnancy and birth as potent creative portals Reframing your creative blocks as pathways to more aligned realities Unblocking the voice and self-expression through singing and ancestral healing What has been moving through you lately? Leave a comment below or tag us on IG @chefcarlacontreras & @emilynachazel to share with us. xo Carla PS: 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 here 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ada66dcf-7e35-4401-9dec-cd94a8e89cad/DSC07201%281%29.jpg Nourishing Creativity Podcast - Episode 105: The Power of Reclaiming Your Voice with Emily Nachazel, Intuitive Business Coach - About Emily Nachzel Emily Nachazel is an intuitive guide and business mentor for visionary women. She believes the change we wish to see in the world doesn’t exist outside of ourselves, our families and our businesses. Her mission is to help more women step into their purpose and power and to share their unique medicine with the world in a bigger way. She works with women across the globe and across industries to create lives and businesses that are in full alignment with their values and their vision for the world. FIND + WORK WITH EMILY: Website: https://www.emilynachazel.com/ Work Together: https://bio.site/emilynachazel Instagram: https://www.instagram.com/emilynachazel/ Facebook: https://www.facebook.com/emilymnachazel https://www.carlacontreras.com/podcast/ep104-deb-driscoll monthly 0.5 2025-02-13 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/cdf1a09f-4cdf-402b-8504-71400be39a3d/DebraDHeadshots-IMGP1433%28clean%29.jpg Nourishing Creativity Podcast - Episode 104: The BTS of Hosting a Summit with Deb Driscoll Founder of Big Life Magic - "I get an inspired idea and I just start creating." —Deb Driscoll 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 intuition and the creative process is a joy! In this episode, Deb shares how her priorities have shifted since her last podcast episode to focus on being an author with a business. She shares that was not giving herself the space to create, there was always another to-do! Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create. What’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 summit Challenges 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 here I am excited to hear your thoughts! Let’s continue the conversation on IG. Tag me @chefcarlacontreras and @biglifemagic Eat Well, xo Chef Carla PS: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1730921076425-5IDJJT035SOYR8PPEJCS/DebraDHeadshots-IMGP1229%28painterly%29-closecrop.jpg Nourishing Creativity Podcast - Episode 104: The BTS of Hosting a Summit with Deb Driscoll Founder of Big Life Magic - About Deb Driscoll Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep103-christine-ajisafe monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b77b3a70-b93f-4eec-9491-a6b352ecf9a5/unnamed-1.jpg Nourishing Creativity Podcast - Episode 103: The Secret To Being Confident with Christine Ajasafe Transformation Queen & Soul Igniter - “Your excitement is part of your magnetism, it's part of your magic.” — Chrissy Ajisafe 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. 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 Experiment Topics Covered: Reframing creativity as your connection to your turn on Giving yourself permission to BE excited Dissolving self-imposed creative blocks Uncovering your true confidence beneath perceived obstacles and insecurities Committing to the practices that scare you and stretch you What 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 Carla PS: 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 Club 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/8bf36982-9c8d-4cef-bd40-a61a1c1e76e6/unnamed.jpg Nourishing Creativity Podcast - Episode 103: The Secret To Being Confident with Christine Ajasafe Transformation Queen & Soul Igniter - About Chrissy Ajisafe Self-Love Expert and Business Coach, Christine Ajisafe, is here to help women allow themselves to receive the love they deserve (especially from themselves). Formerly an international bodybuilder, Christine shifted to coaching after healing herself from a 12-year journey with bulimia. One night, on her knees in the bathroom after an especially harrowing day of binging and purging, Christine vowed that when she got through this, she would help women all over the world heal their relationship with their bodies and food. Other fun facts about Christine: She serves as a coach in The Royal Shaman vortex AND for James Wedmore's Business By Design. Christine's favourite part about her life is her 6 brothers and 6 sisters. She loves dancing and deep conversations about the miraculousness and expansiveness of the universe, self-love, diet culture, addiction, eating disorders, belief systems, and health. FIND + WORK WITH CHRISSY: Website: https://www.christineajisafe.com Instagram: https://www.instagram.com/christineajisafe Embodiment Experiment: https://www.christineajisafe.com/offers/YFdE5CtZ/checkout https://www.carlacontreras.com/podcast/ep102-carlacontreras monthly 0.5 2025-01-01 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/11079b5f-d57c-4ead-a80a-e21954dafa49/IMG_3999.jpg Nourishing Creativity Podcast - Episode 102: The Year I Hid (But Not Really) + Your 2025 Visibility Plan with Chef Carla Contreras - “It’s okay to do it afraid.” —Chef Carla Contreras As 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 Club 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 below. 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 Club What 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? Topics Covered: Celebrating that being seen is PART of the creative process. Being witnessed and sharing your work is how your creativity reaches others Sitting with the terrified feelings of being visible and how my coach, Christine Ajasafe, reminds me it’s okay to show up afraid, too How my friend and grief coach, Tammy Faulds, unpacked the different layers hiding and landed on the metaphor of being inside the pillow-fort The ways I was visible in 2024 and the ways I hid as well as my intentions for 2025. What’s Your Visibility Plan for 2025? Leave a comment on Substack or send me a DM @chefcarlacontreras to share your visibility journey with me xo Chef Carla Join My Community: Website Pinterest Instagram Substack 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/434afcf2-a50e-4ab9-a21f-f41f0b2f389a/IMG_3498.jpg Nourishing Creativity Podcast - Episode 102: The Year I Hid (But Not Really) + Your 2025 Visibility Plan with Chef Carla Contreras - About Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep101-layla-khoury-hanold monthly 0.5 2024-12-30 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/91d06912-800c-4433-bd00-1ab8cbad13e3/Layla%2Bat%2Bdesk%2Bshot.jpg Nourishing Creativity Podcast - Episode 101: Honoring Your Appetite & Making Space for Your Creative Process with Author Layla Khoury-Hanold - “We're always learning… the same lessons over and over so we can continue to make choices that better reflect our needs, our wants, (and) our truth." — Layla-Khoury-Hanold This week’s episode is focused 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 below. 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 here Building your creative community of people who get what you’re going through How are you nourishing your creativity? Leave a comment on Substack or DM us on IG @chefcarlacontreras & @words_with_layla. xo Carla PS: Dreaming of starting your own Substack? Listen to this podcast about building your new digital home on Substack here 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/4efd11e1-0b4b-4641-a3a0-713e4b7f45f1/Layla%2Bat%2Bdesk%2Bwith%2Bmug%2Bsmiling.jpg Nourishing Creativity Podcast - Episode 101: Honoring Your Appetite & Making Space for Your Creative Process with Author Layla Khoury-Hanold - About Layla Khoury-Hanold Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep100-sofia-adler monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b1564bea-1865-4683-a587-e34e640f6660/sofia-adler-wellness-22.jpg Nourishing Creativity Podcast - Episode 100: Tune Into Your Creative Energy with Sofia Adler of SWA Wellness - “The universe is alive and modern living has made us forget that we are a part of something bigger.” — Sofia Adler 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. Topics Covered: Believing in and interacting with energy and the unseen world The wisdom of our bodies and our ability to feel energy and read the room The art of remembering we are part of something bigger Having a playful and curious approach to the creative process The impact of squashing the creative process by fixating on how we think it’s supposed to go What it’s like utilizing a variety of energy modalities like astrology, mindfulness meditation, the Emotion Code, Integrative Energy Mapping, and more to support clients Nourishing creativity by taking a step back and doing nothing, exploring what emerges in the absence Dissolving creative blocks by removing old emotions that are holding us back Moving forward, growing, evolving and intentionally choosing to live from the present moment free from old patterns 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! PS: Dreaming of starting your own Substack? Listen to this podcast about building your new digital home on Substack here Join My Community: Website Pinterest Instagram Substack 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/5cea8b84-c2a4-426d-9fca-ed11bd0f054e/SofiaAdler-34.jpg Nourishing Creativity Podcast - Episode 100: Tune Into Your Creative Energy with Sofia Adler of SWA Wellness - About Sofia Adler Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep99-alexa-jordan monthly 0.5 2024-12-04 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/64070b18-9fc9-4cff-bddd-b46a83708d9c/AdelineArtistry-AJ-59.jpg Nourishing Creativity Podcast - Episode 99: Staying Authentic During The Holiday Season with Alexa Juanita Jordan Founder of Wild Cozy Free - “Creativity is what happens when you get curious about your authenticity.” — Alexa Juanita Jordan 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 yourself Marinating 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 Kit Previewing 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 needed How 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 here Join My Community: Website Pinterest Instagram Substack 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/5cdfc3fc-7ec4-43d2-b49b-d877f9c9d8c7/AdelineArtistry-AJ-40.jpg Nourishing Creativity Podcast - Episode 99: Staying Authentic During The Holiday Season with Alexa Juanita Jordan Founder of Wild Cozy Free - About Alexa Juanita Jordan Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep98-jenna-knapp monthly 0.5 2025-04-05 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ee5101e0-dbf5-4ee2-9b8d-68d730ca2964/Knapp_Headshot1845.jpg Nourishing Creativity Podcast - Episode 98: Building Your Digital Home on Substack with Jenna Knapp of Have Cake Creative - “It can be really hard to sit down and do the foundational work, but it can be easier when you have a community to do it with.” — Jenna Knapp 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. What’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 also share behind the scenes details of their upcoming Substack workshops: Recorded Workshop Getting Started With Substack & Building Your Community 101 Recorded Workshop Build Your Substack In A Day The Substack Accelerator: Build Your New Digital Home starting Wednesday 4/26 Topics 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 process Honoring 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 What creative projects are you working on? What wants to be born through you? Tag us on IG @chefcarlacontreras & @havecakecreative so we can cheer you on! Eat Well, xo Chef Carla PS: Are you craving community this season? Dreaming of starting your own Substack? Join in the recorded workshop Getting Started & Build Your Community On Substack 101 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/fecf4552-7753-4e97-96e5-49a17bc13fb5/DSC_9271_websize.jpg Nourishing Creativity Podcast - Episode 98: Building Your Digital Home on Substack with Jenna Knapp of Have Cake Creative - About Jenna Knapp Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep97-beth-galton monthly 0.5 2024-11-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/adad2a61-fc6a-4082-909f-475c062bba1b/BethGalton-1+%281%29.jpg Nourishing Creativity Podcast - Episode 97: Creating in Isolation, Peeling Back the Layers, and Connecting to Nature with Photographer Beth Galton - “I spent so much of my life protecting myself, not putting myself out there.” —Beth Galton 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. 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 COVID-19 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 world Favorite Quotes: “I spent so much of my life protecting myself, not putting myself out there.” “In retrospect the photos were about my anxiety. About everything being out of control. It became my way of expressing those anxieties.” “When I have creative blocks, I tend to kind of go back to who I am. I think about those first photographs that I took and the excitement I felt and what I was trying to express.” I am excited to hear your thoughts! Let’s continue the conversation on IG. Tag me @chefcarlacontreras and @bethgaltonstudio Eat Well, xo Chef Carla PS: 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! 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/8c4d0889-c119-4b48-8b3f-03fdc6a793b1/B0000129-Editsmall+%281%29.jpg Nourishing Creativity Podcast - Episode 97: Creating in Isolation, Peeling Back the Layers, and Connecting to Nature with Photographer Beth Galton - About Beth Galton Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/ep96-deb-driscoll monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/cdf1a09f-4cdf-402b-8504-71400be39a3d/DebraDHeadshots-IMGP1433%28clean%29.jpg Nourishing Creativity Podcast - Episode 96: Healing is a Creative Process with Deb Driscoll Founder of Big Life Magic - “Creativity, magic, and healing are all best friends.” —Deb Driscoll 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. 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 and nature she could immerse herself in. Also, a place to move the ideas within her muscles up and out onto the page. Deb expresses the desire for more time to work on creative projects, like writing her next book, 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 Sage Navigating the frustration of not having more time for bigger creative projects Returning to the role of student in a memoir writing class as a way to immerse herself 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 locked Giving 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 creativity I am excited to hear your thoughts! Let’s continue the conversation on IG. Tag me @chefcarlacontreras and @biglifemagic Eat Well, xo Chef Carla PS: 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! 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1730921076425-5IDJJT035SOYR8PPEJCS/DebraDHeadshots-IMGP1229%28painterly%29-closecrop.jpg Nourishing Creativity Podcast - Episode 96: Healing is a Creative Process with Deb Driscoll Founder of Big Life Magic - About Deb Driscoll Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/bassam-tarazi-2 monthly 0.5 2024-11-06 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/5fbc15ca-0c37-4197-9eeb-87f9c7f8541f/20-Bassam-Portraits-202554.jpg Nourishing Creativity Podcast - Episode 95: Ready, Set, Finish with Financial Advisor, Author, and Speaker Bassam Tarazi - “My relationship with creativity is committing to the verb.” —Bassam Tarazi 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 air Committing to 30 minutes a day inside of your creative practice and releasing the finish line Behind-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 are Getting honest about the source of procrastination and and releasing self-judgment when creativity has to take a temporary back-burner I am excited to hear your thoughts! Let’s continue the conversation on IG. Tag me @chefcarlacontreras and @bassamtarazi Eat Well, xo Chef Carla PS: 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 Confident Content Collective 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/628adcf0-70f7-4b46-8666-846901d20d54/Bassam+Tarazi+Portrait.jpg Nourishing Creativity Podcast - Episode 95: Ready, Set, Finish with Financial Advisor, Author, and Speaker Bassam Tarazi - About Bassam Tarazi Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-94-sharing-food-stories-building-community-and-rediscovering-the-pleasure-of-cooking-with-sophia-musoki-founder-of-a-kitchen-in-uganda monthly 0.5 2024-09-26 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/8d847b88-34ea-4d90-9635-7b90fc45a466/Sophia+Musoki+2020-2.jpg Nourishing Creativity Podcast - Episode 94: Sharing Food Stories, Building Community, and Rediscovering the Pleasure of Cooking with Sophia Musoki, Founder of A Kitchen in Uganda - “I can’t remember a time when I was not involved in something creative.”— Sophia Musoki 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 Carla PS: 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 Collective 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/c508dfe1-4a70-445f-bbee-644f5b8663fd/Sophia+Musoki+Illustration.jpg Nourishing Creativity Podcast - Episode 94: Sharing Food Stories, Building Community, and Rediscovering the Pleasure of Cooking with Sophia Musoki, Founder of A Kitchen in Uganda - About Sophia Musoki Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-93-visibility-self-love-and-stepping-into-your-future-self-with-chef-carla-contreras monthly 0.5 2024-09-17 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 93: Visibility, Self-Love, and Stepping into Your Future Self with Chef Carla Contreras - "Visibility is not always easy for me despite being on two cooking TV shows including Chopped! on the Food Network." — Chef Carla Contreras This week’s episode is a repost from my friend Jenna Knapp and her Dear Self With Love Substack. Real deal, 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 instantlywantedto respond to these questions, but instead of typing 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 season What’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! Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Eat Well, xo Chef Carla PS: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 93: Visibility, Self-Love, and Stepping into Your Future Self with Chef Carla Contreras - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-92-breathwork-creativity-and-soulful-leadership-stephanie-pereira-lima monthly 0.5 2024-09-05 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/38801e3a-8aa8-4705-ac69-673389411ca0/unnamed-6.jpg Nourishing Creativity Podcast - Episode 92: Breathwork, Creativity, and Soulful Leadership Stephanie Pereira-Lima - “The most important thing to me is being able to speak my truth… it's an ongoing day-to-day process.”— Stephanie Pereira-Lima 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 Carla PS: 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 @chefcarlacontreras PPS: Interested in The Content Retreat? Join us + learn more here 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f5cbd2aa-117d-4ec9-bb50-9190ee099872/unnamed-5.jpg Nourishing Creativity Podcast - Episode 92: Breathwork, Creativity, and Soulful Leadership Stephanie Pereira-Lima - About Stephanie Pereira-Lima Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-91-waking-dreaming-return-to-being-seen-with-dulce-ruby-founder-of-despierta monthly 0.5 2024-09-05 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/7a664070-b687-4c92-8d95-6b53ed4f83f8/unnamed-2.jpg Nourishing Creativity Podcast - Episode 91: Waking, Dreaming, and Returning to Being Seen with Dulce Ruby Founder of Despierta - “Creativity is an individual process that is also being collectively shared.”— Dulce Ruby 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. 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. 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 an intuitive download, an 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 Carla PS: 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 @chefcarlacontreras PPS: Interested in The Content Retreat? Join us + learn more here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/4ae7ac7c-a101-47cf-8948-b984ba94f279/unnamed.jpg Nourishing Creativity Podcast - Episode 91: Waking, Dreaming, and Returning to Being Seen with Dulce Ruby Founder of Despierta - About Dulce Ruby Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-90-empowerment-creative-blocks-and-dishing-out-steamed-broccoli-with-pinterest-strategist-meagan-williamson monthly 0.5 2024-09-24 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ff31ed72-1361-43b0-bf92-afda45a845ad/meagan+headshot+working.jpeg Nourishing Creativity Podcast - Episode 90: Empowerment, Creative Blocks, and Dishing Out Steamed Broccoli with Pinterest Strategist Meagan Williamson - “I'm creative with my thinking, flexibility, and being myself.”— Meagan Williamson 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. 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, perhaps, there is a there 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 Carla PS: Interested in Pinterest as part of your strategy? Join the Pinterest Growth Challenge https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1597415897928-VRNAY11QEJDXWSX7361O/Screen+Shot+2020-08-14+at+10.16.09+AM.png Nourishing Creativity Podcast - Episode 90: Empowerment, Creative Blocks, and Dishing Out Steamed Broccoli with Pinterest Strategist Meagan Williamson - About Meagan Williamson Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/do-you-create-for-pleasure-pivoting-into-purpose-with-life-mindset-coach-melissa-hoffmann-m7n4p monthly 0.5 2024-04-25 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/acf869d6-5711-4e27-aac7-31dd4105cf2a/IMG_6674.jpg Nourishing Creativity Podcast - Episode 89: Permission to be a Multi-Passionate Creative with Juanina Kocher of Flex & Flow Wellness - "What we do as our job, doesn't define us as people, we wear many hats." — Juanina Kocher 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 time xo Chef Carla PS: Join Melissa Hoffman for a live free Nourishing Creativity Hypnosis workshop this Saturday April 20th at 1:00 pm EST Note: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/158dabf5-9e81-4a95-b51e-18510f1f549c/_MG_3081+copy.jpg Nourishing Creativity Podcast - Episode 89: Permission to be a Multi-Passionate Creative with Juanina Kocher of Flex & Flow Wellness - About Juanina Kocher: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/do-you-create-for-pleasure-pivoting-into-purpose-with-life-mindset-coach-melissa-hoffmann monthly 0.5 2024-04-18 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1a51acbd-3d4b-4f3d-b9ec-7e460ff1ab9b/wendybranding_3.jpg Nourishing Creativity Podcast - Episode 88: Do You Create for Pleasure? Pivoting into Purpose with Life & Mindset Coach Melissa Hoffmann - "It's about exploration, it's about play, and it's about having fun." — Melissa Hoffmann 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 and Mindset Coach 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 bust 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. xo Chef Carla Resources Mentioned: Download Melissa’s free hypnosis class, Becoming Unapologetic and Bold I love relaxing and listening to this! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/3e044abb-dbd5-4105-a4de-43924c547c60/melissa_headshot.jpg Nourishing Creativity Podcast - Episode 88: Do You Create for Pleasure? Pivoting into Purpose with Life & Mindset Coach Melissa Hoffmann - About Melissa Hoffmann: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/when-is-the-right-time-to-say-goodbye-honoring-show-up-fully-welcoming-in-the-nourishing-creativity-podcast monthly 0.5 2024-09-17 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 87: When is the Right Time to Say Goodbye? Honoring Show Up Fully & Welcoming in the Nourishing Creativity Podcast - "The good news is, you have survived 100% of your bad days!" —Robin Arzón 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. Listen to the full episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Why 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 Challenge Topics 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 here Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about my Health Coach journey? Listen to this episode https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 87: When is the Right Time to Say Goodbye? Honoring Show Up Fully & Welcoming in the Nourishing Creativity Podcast - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-86-good-cookies-creativity-with-gretchen-holt-of-cookies-for-kids-cancer monthly 0.5 2024-04-04 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/88cf235d-144d-4a03-bedb-17a71d0b8a60/gretchen+holt-witt.jpg Nourishing Creativity Podcast - Episode 86: Are You A Good Cookie? Igniting The Creative Spark with Gretchen Holt of Cookies for Kids’ Cancer - "I'm here to tell you that a good cookie can make a difference." — Gretchen Holt-Witt 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. Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. If you loved this episode, please leave a review. 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 blocks Resources Mentioned: Donate to Cookies for Kids’ Cancer my daughter, Ella’s Birthday Donation page is LIVE. 100% of proceeds go to 100% of proceeds go to pediatric cancer research. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1709258323609-853KAC7PFQQNJ2KU2QJ6/image-asset.jpeg Nourishing Creativity Podcast - Episode 86: Are You A Good Cookie? Igniting The Creative Spark with Gretchen Holt of Cookies for Kids’ Cancer - About Gretchen Holt-Witt: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-85-how-is-your-heart-today-grief-loss-the-creation-cycle-with-death-doula-tammy-faulds monthly 0.5 2024-02-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/25b8ee98-f8ab-480b-8e12-e10be7469ea2/Field+%281%29.jpg Nourishing Creativity Podcast - Episode 85: How is Your Heart Today? Creativity & Grief with Death Doula Tammy Faulds - "The hardest work we will do as human beings is learning how to live with loss." — Tammy Faulds 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.” Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. 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. I look forward to hearing your thoughts! Please tag us @chefcarlacontreras + @innertravelcoach on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast. 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 Faulds The Grief Recovery Handbook Eat Well, xo Chef Carla PS: Want to learn about becoming a Health Coach? Listen to this episode here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ffd3bd92-5b95-43ae-b863-2ca205314e7f/Tammy+skull+%281%29.jpg Nourishing Creativity Podcast - Episode 85: How is Your Heart Today? Creativity & Grief with Death Doula Tammy Faulds - About Tammy Faulds: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-84-visibility-medicine-photography-and-the-creative-journey-with-danielle-cohen monthly 0.5 2023-11-29 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/227c7378-9c0d-4be8-8424-67bfa1bf2d1c/D3edit.jpeg Nourishing Creativity Podcast - Episode 84: Nourishing Creativity: Visibility Medicine, Photography, and Perimenopause with Danielle Cohen - “I think starting is such a big thing and for so many people… I try to refer to it as, “a right size amount of pressure.” And this might resonate for anybody out there who has for example, an ADHD diagnosis, or identity, or just even like you see that in yourself oftentimes there can be this belief that one can carry for a long time that they just don't (start). They are procrastinators. But we've learned that there are just some but some brains that need a certain right size pressure in order to mobilize…” — Danielle Cohen 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. 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. Join me as 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 Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. xo Chef Carla Resources Mentioned: Read Clarissa Pinkola Estés’ quote here Women Who Run With the Wolves by Clarissa Pinkola Estés https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/c009b50b-a574-41a9-8ff3-089077551202/D46edit.jpeg Nourishing Creativity Podcast - Episode 84: Nourishing Creativity: Visibility Medicine, Photography, and Perimenopause with Danielle Cohen - About Danielle Cohen Using a range of coaching, creativity, consulting, and spiritual practices Danielle helps forces of good with big dreams birth and sustain their most aligned work (the paid and unpaid kind). Her work is trauma informed, loving, powerful, and rooted in anti-oppressive values. Find + Work With Danielle: Subscribe to Danielle’s newsletter on her Website Follow Danielle on Instagram Learn more about Visibility Medicine https://www.carlacontreras.com/podcast/episode-83-mindfulness-mind-map-workshop-with-meg-burton-tudman monthly 0.5 2023-11-29 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1620477953586-339QBI188CLRRD11TN94/MegBurtonTudman2.JPG Nourishing Creativity Podcast - Episode 83: Mindfulness & Mind Map Workshop with Meg Burton Tudman - “You are not alone if you are experiencing resistance to taking a new inspired action. We all have resistance to change and so many of us struggle with limiting beliefs around what we're both worthy and capable of and that can cause us to self-sabotage. We sometimes have this negative voice in our head usually that indicates an old story that perhaps no longer fits or no longer serves us well…” — Meg Burton Tudman Welcome to this week’s episode of Show Up Fully, for a 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. The 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 Workbook Topics 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 Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. xo Chef Carla Resources Mentioned: Podcast Episode #33: The Power of the Pause + Taking Full Responsibility with Meg Burton Tudman How We Feel App Atomic Habits by James Clear https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1620477837058-ZLCH8LR0AFUES9CS4678/MegBurtonTudman3.JPG Nourishing Creativity Podcast - Episode 83: Mindfulness & Mind Map Workshop with Meg Burton Tudman - About Meg Burton Tudman Meg Burton Tudman is on a mission to support women in honoring their highest selves through coaching, writing, and speaking. Her specialty is holistic coaching for superwomen empowering them to align their mind, body, and soul, so they can live a life they love. Meg weaves mindset, meditation, and Reiki into her online coaching programs, wellness articles, workshops, and corporate events. She has been featured by StepMom Magazine, Xerox Women’s Alliance, Finger Lakes Yogascapes, and Go Love Yourself. Find + Work With Meg: Website: https://www.megburtontudman.com/ Instagram: @mindsetmasterywithmeg LinkedIn: Meg Burton Tudman YouTube: Meg Burton Tudman https://www.carlacontreras.com/podcast/episode-82-where-is-your-vagina-pointing-with-pilates-for-your-privates-founder-alissa-alter monthly 0.5 2023-11-29 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/e19e022c-5d9c-4bc0-9406-b64415f70711/IMG_1344.JPG Nourishing Creativity Podcast - Episode 82: Where is Your Vagina Pointing with Pilates For Your Privates Founder Alissa Alter - “When your vagina is pointing straight down, when your pelvis is aligned the rest of your body it finds more of its alignment. Naturally, most likely you feel like you're sitting up a little bit taller and it feels a little bit easier to do so because the musculature is balanced. This is also a great way to… (create) physical alignment. But it's also aligning your energy and your chakras — our sacral and root Chakra are all about our stability and our safety.” — Alissa Alter 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. In our 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 yourself Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Eat Well, xo Chef Carla PS: Join The Nourishing Creativity Community on Substack. I am hosting my first Nourishing Creativity Retreat Saturday 10/28. Join us here Resources Mentioned: Podcast Episode #58: Real Life Body Positivity + My Pilates Mat Training Podcast Episode #81: How Present Are You? An Opportunity to be Mindful with Patricia Pinto https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/184720fc-e284-4dec-a446-f96aeaa4ceea/IMG_0985.JPG Nourishing Creativity Podcast - Episode 82: Where is Your Vagina Pointing with Pilates For Your Privates Founder Alissa Alter - About Alissa Alter Alissa is an author of Unstuck: From Understudy To The Study Of Your Undercarriage, and host of the podcast Myth of Motherhood, Speaker, Women’s Health Expert & Motherhood Advocate, who is all about cracking open the taboo topics of motherhood and the female experience. A former Broadway performer and certified Pilates instructor specializing in pelvic health, she uses movement, mindfulness, and good ol’ education to help you stop suffering in silence so that your journey through motherhood can be healing and empowering stages of life. By sharing women’s stories, she believes we can initiate change toward better postpartum care. Alissa is a very excited mom and loves practicing cartwheels and handstands with her son. Learn more about Alissa, what she does, and why she does it at www.alissa-alter.com. Follow her on Instagram @alissaalter and TikTok @alissaalter. https://www.carlacontreras.com/podcast/patricia-pinto monthly 0.5 2023-10-04 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/92d4c8b0-73f6-4691-bea5-54181315050f/triangle.jpg Nourishing Creativity Podcast - Episode 81: How Present Are You? An Opportunity to be Mindful with Patricia Pinto - “What's my boundary? How does this make me feel? How how am I contributing to my community? How am I feeding into a situation? How can I make this situation better? There's so much inquiry that comes behind what I just said… it's an opportunity for always being mindful..” — Patricia Pinto 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 therapies. In 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. Topics 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. Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Listen to the Pilates Mat Training Journey Podcast here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/0b346b70-287e-4c90-8570-40174b66559e/image0.jpeg Nourishing Creativity Podcast - Episode 81: How Present Are You? An Opportunity to be Mindful with Patricia Pinto - About Patricia Pinto Patricia turned to exercise right after September 11, 2001, where she worked a few blocks away from the World Trade Center. After the attacks, the downtown health and fitness community was giving away free yoga, Reiki and gym passes for those affected locally, and she took full advantage, introducing her to the holistic and mindful ways of healing with mindfulness. She received her first certification of yoga back in 2008 in a classical Power Yoga form from the lineage of Baron Baptiste Power Yoga. Since then, she has completed over 800 hours of trainings through various styles, including Kula Yoga Flow advanced teacher training, Conquering Lion teacher training (Jivamukti lineage) Kundalini, Kids Yoga, Pilates mat, Barre, and Pilates Reformer/Cadillac training. She is a Shamanic Practictioner, and Level III Reiki certified. Patricia teaches meditation for numerous corporations including The United Nations and Banesco Bank in Spain. Lastly, Patricia was the first RKYT (Registered Kids Yoga Teacher) to create and certify teachers to teach in Asia and developed a widely recognized Kids Yoga Teacher Training used by Om Factory globally. In addition to her yoga practice and teaching, Patricia is an avid surfer and lover of the ocean. She has combined her passions of yoga and the water by founding Love Surf Yoga and curates many retreats around the world based on the practices of yoga and surfing. Patricia is based in New York City and Miami Beach and is a full time yoga and Pilates teacher. She teaches at Exhale, Equinox, Lucent Yoga and for many private clients. Find + Work With Patricia: Visit Patricia Pinto's Yoga Website Follow Lila Flow Yoga on Instagram Visit the Lila Flow Website Follow The NYC Yogini on Instagram https://www.carlacontreras.com/podcast/episode-80-how-resilient-are-you-the-stars-the-darkness-the-textures-of-life-with-victoria-granof monthly 0.5 2023-09-18 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1622023968784-HO0MLZPML4S67YED6RLQ/Victoria%2BGranof.jpeg Nourishing Creativity Podcast - Episode 80: How Resilient Are You? The Stars, The Darkness & the Textures of Life with Victoria Granof - “And if everything is great and happy all the time, then you never get to experience what real happiness is. Because you need the sadness. You need those places of sorrow, to carve out places where happiness can live.” — Victoria Granof 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. Listen to Victoria’s previous episode here In 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 Listen on ITUNES + Spotify Tag us @chefcarlacontreras and @victoriagranof #showupfully to continue the conversation. Eat Well, xo Chef Carla PS: Curious about my Health Coach journey? Listen to this episode Resources Mentioned: World Central Kitchen donate here Photo Credit: Taste https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1622042277615-HMREMR1VIMDMT3S2U5Q1/40b99d47-fa00-4716-bd3a-64b450cff070--2016-1206_victoria-granof-pasta-con-ceci-genius_mark-weinberg_480.jpg Nourishing Creativity Podcast - Episode 80: How Resilient Are You? The Stars, The Darkness & the Textures of Life with Victoria Granof - About Victoria Granof Victoria Granof is the chief Creative Director, collaborator, food stylist and visionary who heads up Victoria Granof Studio. Included among Cherry Bombe's 100 Most Inspiring Women In Food, she is a Cordon Bleu chef who cut her teeth on ten years' work with Irving Penn. Conceptual (actually designed and created a life-sized Marie Antoinette out of candy), wildly clever and verbal (check out her cookbooks). Victoria and her long time band of co-creators and assistants create compelling, delicious and meaningful food and food design, concepts, still and moving imagery, recipes and content that move brands both large and small forward or maintain a well-loved course. Find + Work With Victoria: Website: http://www.victoriagranof.com Instagram: https://www.instagram.com/victoriagranof Photo Credit from: Food 52 https://www.carlacontreras.com/podcast/episode-79-how-do-you-want-to-show-up-health-scares-taking-time-to-reset-showing-up-authentically-pc2fe monthly 0.5 2024-03-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 79: How Do You Want to Show Up? Health Scares, Taking Time to Reset, & Showing Up Authentically - “Show Up Fully is about the magic and the hot mess….and there's so much in between those two spectrums. That's what showing up is to me, it's showing up in a way that authentically aligns with who I am at the moment” - Carla Contreras 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. Here are four journal prompts that have been extremely supportive during this time in my life: 1. How do you define Showing Up? 2. What does showing up mean to you? 3. How do you want to Show up this season? 4. What does it mean when you don't want to show up? Join me on today’s episode to catch up on what’s been going on behind the scenes and discuss some key takeaways from this past year. Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Topics 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 life Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Join my Summer Mindfulness & Mind Map Workshop with Meg Burton Tudman here Curious about my Health Coach journey? Listen to this episode Resources Mentioned: Oprah’s Podcast https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 79: How Do You Want to Show Up? Health Scares, Taking Time to Reset, & Showing Up Authentically - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-78-whats-on-your-to-do-list-using-systems-to-avoid-overwhelm-and-burnout-with-virtual-ceo-rachael-mueller monthly 0.5 2023-01-03 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f59dd0fa-0995-4812-ab12-2398f0a763b4/Rachael+Mueller++%2811%29.jpg Nourishing Creativity Podcast - Episode 78: What’s on Your To-Do List? Using Systems to Avoid Overwhelm and Burnout with Virtual CEO Rachael Mueller - “Ask yourself what do I need today? Do I have the energy to do the 10 things I put on my to do list? Or do I just need to do like the one that's really important because someone's waiting on me for this… Lean into checking in with yourself more.” — Rachael Mueller 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.” 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 yourself Listen 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 #showupfullypodcast Eat Well, xo Chef Carla PS: Want to learn about becoming a Health Coach? Listen to this episode here Note: I mention in the podcast that Rachael and I met through Jera Foster-Fell’s stories. She is incredible! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/33483338-c879-4aca-b165-2bdc9ae64d55/Rachael+Mueller++%2812%29.jpg Nourishing Creativity Podcast - Episode 78: What’s on Your To-Do List? Using Systems to Avoid Overwhelm and Burnout with Virtual CEO Rachael Mueller - About Rachael Mueller: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-77-how-is-your-heart-today-grief-vulnerability-shame-and-inviting-your-emotions-to-the-table-with-tammy-faulds monthly 0.5 2024-02-14 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/25b8ee98-f8ab-480b-8e12-e10be7469ea2/Field+%281%29.jpg Nourishing Creativity Podcast - Episode 77: How is Your Heart Today? Grief, Vulnerability, Shame, and Inviting Your Emotions to the Table with Tammy Faulds - “We all have some shame in our lives, we are all going through loss. You can't get through life without experiencing those. So the more we can have these very heartfelt, open, vulnerable conversations about it. That's the antidote, right?” — Tammy Faulds 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’re 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." 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 trust I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras + @innertravelcoachon Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Want to learn about becoming a Health Coach? Listen to this episode here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ffd3bd92-5b95-43ae-b863-2ca205314e7f/Tammy+skull+%281%29.jpg Nourishing Creativity Podcast - Episode 77: How is Your Heart Today? Grief, Vulnerability, Shame, and Inviting Your Emotions to the Table with Tammy Faulds - About Tammy Faulds: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-76-obsession-rejection-and-pleasure-with-melissa-cassera monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/7186961d-9745-4012-ac86-99ac1f6dacf5/unnamed-3.jpg Nourishing Creativity Podcast - Episode 76: Obsession, Rejection, and Pleasure with Melissa Cassera - “You have to accept that failure and rejection is a part of all of anything: Business, career, relationships or whatever in your life. And when we start looking at it like, “hey I need to fail this many times because there's so many beautiful lessons in failing but also, I need to fail in order to succeed because it's the only way to know what's not working.” — Melissa Cassera 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 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 Cassera Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Journal Prompts: 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 @chefcarlacontreras + @melissa.cassera on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Want to learn about becoming a Health Coach? Listen to this episode here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/8143f3c7-009b-4ddd-a02e-2b8948c3ec00/unnamed.jpg Nourishing Creativity Podcast - Episode 76: Obsession, Rejection, and Pleasure with Melissa Cassera - About Melissa Cassera: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-75-lessons-from-lizzos-big-grrrls-and-expansion-practice monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 75: Lessons from Lizzo's Watch Out for The Big Grrrls and Expansion Practice - “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’re meant to be. You can also go deeper and listen to my journey of becoming a Pilates Mat Teacher and my definition of Real Life Body Positivity Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. 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 @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: 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. Use the Black Friday code XOCHEFCARLA-BF22 for 25% off your first order. If this podcast resonates, I highly recommend reading Your Body is Not an Apology, The Power of Radical Self Love by Sonya Renee Taylor. It's really turning what I think is wellness on its head. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 75: Lessons from Lizzo's Watch Out for The Big Grrrls and Expansion Practice - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-74-replenish-yourself-through-giving-back-food-changes-everything monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 74: Replenish Yourself Through Giving Back & Food Changes Everything - “Giving back is replenishing to me… especially in a world that is constantly changing… be the change you want to see in the world.” — Carla Contreras This podcast episode is about my mission and story of working for non-profits. Ways 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 + Spotify Some of my favorite non-profits: CCACP WSACH No Kid Hungry World Central Kitchen (see Victoria Granof’s highlight Ukraine) Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about my Health Coach journey? Listen to this episode https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 74: Replenish Yourself Through Giving Back & Food Changes Everything - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/refilling-your-cup-showing-up-fully-as-yourself-with-tadin-tea-herb-co monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 73: Refilling Your Cup & Showing Up Fully As Yourself with Tadin Tea & Herb Co. - “What refills your cup? What makes you feel whole?” — Carla Contreras 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! Shop the teas here 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. I can’t wait for you to see it! It filled my heart to create it. DOWNLOAD YOUR COPY Journal 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 + Spotify Please tag us @chefcarlacontreras & @tadintea on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about my Health Coach journey? Listen to this episode https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 73: Refilling Your Cup & Showing Up Fully As Yourself with Tadin Tea & Herb Co. - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-72-making-the-time-space-energy-and-resources-to-work-on-creating-your-dream-life monthly 0.5 2023-02-18 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 72: Making the Time, Space, Energy, and Resources to Work on Creating Your Dream Life - “You are worthy of pursuing your dreams and even if it doesn't feel possible, you can create the time, the space, the energy, and the resources with your creativity.” — Carla Contreras 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: 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 4. Do you need support in making that happen? I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: 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 45% off until 2/21/23 Sign for your Free Class here Email me directly for your bonuses hello@carlacontreras.com Note: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 72: Making the Time, Space, Energy, and Resources to Work on Creating Your Dream Life - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-71-creating-joy-with-jake-hunt-from-windy-brown-farms monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/10210596-968d-4f06-9a8a-7e03c073c012/mail.jpeg Nourishing Creativity Podcast - Episode 71: Creating Joy with Jake Hunt from Windy Brow Farms - “Just by existing is how you Show Up ….and that’s ok.” — Jake Hunt I can’t wait for you to LISTEN to this podcast with Jake Hunt. Put your headphones on and listen now! Jake Hunt 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: “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. 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.” We are excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras + @windybrowfarms on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: 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 Sign up Email me directly for your bonuses hello@carlacontreras.com Note: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/19f0dacc-941c-4bab-a88c-c3a9d592394c/FullSizeRender+15.jpg Nourishing Creativity Podcast - Episode 71: Creating Joy with Jake Hunt from Windy Brow Farms - About Jake Hunt: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/70-drop-the-banana-letting-go-of-practice-guided-meditation monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b58604e1-fdc5-4488-aee1-e9b9d6f5819d/IMG_3865.jpg Nourishing Creativity Podcast - Episode 70: Drop The Banana: Letting Go Practice + Guided Meditation - “This letting go practice is such a beautiful way to let go of any energy that you want to.” — Carla Contreras 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. Also here is a 10% discount on Jenna’s Self Study Program use code SHOWUPFULLY Journal Prompts + Letting Go Practice: 1. What do you want to let go of? 2. Listen to the Letting Go Practice + Meditation Album here 3. If you feel called, journal after the practice. I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PPS: Are you an entrepreneur or small business and want to work on your content creation strategy? Let’s work together Note: I am an affiliate of Jenna’s program, Mental Wealth Method. I receive a small percentage of the sale. I appreciate your support of my small Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 70: Drop The Banana: Letting Go Practice + Guided Meditation - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/podcast-snack-resting-is-not-giving-up-with-isabelle-dias monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ab26d0ee-1681-4425-a0d4-05a4d971f536/Headshot-Isabelle+Dias.jpg Nourishing Creativity Podcast - Episode 69: Podcast Snack: Remember, Resting is Not Giving Up with Isabelle Dias - “Remember, Resting is not giving up. Resting is about recharging and refocusing.” — Isabelle Dias 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. Journal 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 Pinterest I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras & Isabelle @isabelledias on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious? Learn more about the Poppy Content Lab here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9fd3d88-2bee-45fd-8428-1cd737656ada/Edit-17.jpg Nourishing Creativity Podcast - Episode 69: Podcast Snack: Remember, Resting is Not Giving Up with Isabelle Dias - About Isabelle Dias: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/show-up-fully-challenge-day-five-wrap-up-water-the-episode-where-i-talk-about-poop monthly 0.5 2025-07-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - 68: Show Up Fully Challenge Day Five: Water + The Episode Where I Talk About Poop - “Having water flush out poop, guess what?! (It’s) movement in your life, you feel good and are removing anything that is no longer serving your body.” — Carla Contreras 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 here In 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. Journal Prompt: 1. What does Water mean to you? 2. For more head to the Workbook & Journal here I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Listen to The Show Up Fully Challenge: 1. Listen to Day 1 here 2. Listen to Day 2 here 3. Listen to Day 3 here 4. Listen to Day 4 here 5. Listen to Day 5 here Eat Well, xo Chef Carla https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - 68: Show Up Fully Challenge Day Five: Water + The Episode Where I Talk About Poop - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/67-show-up-fully-challenge-day-four-mindfulness-using-a-simple-breathing-practice-to-ground-yourself monthly 0.5 2025-07-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - 67: Show Up Fully Challenge Day Four: Mindfulness & Using a Simple Breathing Practice to Ground Yourself - “You have access to your breath all day long!” — Carla Contreras 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 here In 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. Journal Prompt: 1. What does Mindfulness mean to you? 2. For more head to the Workbook & Journal here I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Listen to The Show Up Fully Challenge: 1. Listen to Day 1 here 2. Listen to Day 2 here 3. Listen to Day 3 here 4. Listen to Day 4 here 5. Listen to Day 5 here Resources: 1. Listen to my podcast about the calming loving kindness affirmation that I share with my kids here 2. Listen to my conversation with my Reiki mentor Valerie Oula about fining beauty everywhere here 3. Listen to my conversation with Adrianna Naomi about working with a full cup here Eat Well, xo Chef Carla https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - 67: Show Up Fully Challenge Day Four: Mindfulness & Using a Simple Breathing Practice to Ground Yourself - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-66-show-up-fully-challenge-day-three-move-your-body-in-whatever-way-feels-good monthly 0.5 2025-07-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 66: Show Up Fully Challenge Day Three: Move your Body, in Whatever Way Feels Good! - “Move your body, in whatever way feels good!” — Carla Contreras 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 here In 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 here I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Listen to The Show Up Fully Challenge: 1. Listen to Day 1 here 2. Listen to Day 2 here 3. Listen to Day 3 here 4. Listen to Day 4 here 5. Listen to Day 5 here Eat Well, xo Chef Carla Listen to More: 1. Listen to my podcast about my Pilates Journey & Real Life Positivity here 2. Listen to my conversation with Neuroscientist Dr. Naza Nalani here 3. Listen to my conversation about having resistance with movement here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 66: Show Up Fully Challenge Day Three: Move your Body, in Whatever Way Feels Good! - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-65-show-up-fully-challenge-day-two-deep-nourishment-finding-pleasure-in-food monthly 0.5 2025-07-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 65: Show Up Fully Challenge Day Two: Deep Nourishment & Finding Pleasure in Food - “Show Up Fully Foods: Foods that fuel me, that make me feel really good in my body… and when I have treats I really savor them.” — Carla Contreras 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 here In 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. Journal Prompt: 1. What does Deep Nourishment mean to you? 2. For more head to the Workbook & Journal here I am excited to hear your thoughts! Listen on ITUNES + Spotify Listen to The Show Up Fully Challenge: 1. Listen to Day 1 here 2. Listen to Day 2 here 3. Listen to Day 3 here 4. Listen to Day 4 here 5. Listen to Day 5 here Eat Well, xo Chef Carla PS: Please send me a message on Instagram so I can continue the conversation with you. Here is the recipe to my Green Smoothie Soup https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 65: Show Up Fully Challenge Day Two: Deep Nourishment & Finding Pleasure in Food - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/show-up-fully-challenge-day-one-finding-your-moment-of-rest monthly 0.5 2025-07-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 64: Show Up Fully Challenge Day One: Finding Your Moment of Rest - “These are the things that ground me, this is my practice.” — Carla Contreras 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 here In 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. Journal Prompt: 1. What does rest mean to you? 2. For more head to the Workbook & Journal here Listen to The Show Up Fully Challenge: 1. Listen to Day 1 here 2. Listen to Day 2 here 3. Listen to Day 3 here 4. Listen to Day 4 here 5. Listen to Day 5 here I am excited to hear your thoughts! Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Please say hello @chefcarlacontreras on Instagram so I can continue the conversation with you. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 64: Show Up Fully Challenge Day One: Finding Your Moment of Rest - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/podcast-snack-you-can-do-anything-showing-up-fully-with-jim-curtis monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f7492695-d79f-49cd-9d7c-f2ee11530ce7/jimcurtis-podcast.jpg Nourishing Creativity Podcast - Episode 63: Podcast Snack: You Can Do Anything + Showing Up Fully with Jim Curtis - “… I can do anything.” — Jim Curtis In this short four minute Podcast Snack episode, I read the quote above by Jim Curtis and I invite you apply this to your life. This was 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 as well as publishing his own coaching guide The Stimulati Experience Journal Prompts: 1. If you could do anything what would it be? 2. What’s one step tiny you could take to do to move towards that today, example send an email, sign up for a course, or call or text that person. 3. Do you need support in making that happen? Who can you count on? A friend, coach, therapist, or your community? If you want to go further & need more support get the Free Show Up Fully Journal & Challenge here I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras & Jim @jimcurtis1 on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: 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. Get a free class plus my alumni discount on your tuition Sign up Email me directly for your bonuses hello@carlacontreras.com Note: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a0cafc32-f16c-415a-bebd-309601eab41b/Learn-Live-a-Life-You-Love-Instagram+Story+1.png Nourishing Creativity Podcast - Episode 63: Podcast Snack: You Can Do Anything + Showing Up Fully with Jim Curtis - About Jim Curtis: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-62-having-deep-compassion-for-your-healing-journey-health-coaching-training-with-the-institute-for-integrative-nutrition monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 62: Having Deep Compassion For Your Healing Journey & Health Coaching Training with The Institute for Integrative Nutrition - “Health coach training is learning how to put your own oxygen mask on first, so that you can serve other people.” — Carla Contreras 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.” Note: I joined in person Pilates classes last week to help keep me accountable. 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. I just launched the Show Up Fully Refresh learn more about the program, I hope you will join me! Journal Prompts: 1. How can you be compassionate to yourself? 2. What are the three things you can do to you support yourself and your healing journey? 3. Pick one of them and start working on it. Get the Show Up Fully Journal to support you. 4. Do you need support in making that happen? I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: 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 Sign up Email me directly for your bonuses hello@carlacontreras.com Note: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 62: Having Deep Compassion For Your Healing Journey & Health Coaching Training with The Institute for Integrative Nutrition - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/loving-yourself-tuning-inwards-with-astrologer-sofia-adler monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/19eab4f0-21d4-4e0c-92ad-37fc3bcca934/IMG_6550.JPG Nourishing Creativity Podcast - Episode 61: Loving Yourself & Tuning Inwards with Astrologer Sofia Adler - “Astrology helps you remember that everything is working out for you… we are all divinely guided.” — Sofia Adler 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. Our conversation starts with Sofia telling us how she uses astrology for living a life of ease, and using the support that you have around you, which includes the cosmos. She shares that she never though that she would become an astrologer but she said “it was the teacher that was waiting for me.” Sofia shares that, “I have always been one to lean in to go with the flow, rather than resisting.” And that’s what astrology does, it makes things easier and less complicated, more in alignment, and more in flow. “The cosmos are waiting for us if we are willing to listen.” 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.” The way she interprets this is how do you honor what your soul choose for you in this life and the bigger picture of why you are here? Sofia asks the important question of, “Who are you showing up for?” She also explains how your birth chart and your cosmic code is a roadmap for your life with all of your gifts, challenges, and what keeps your in alignment. When Sofia’s clients start to live by this it gets rid of shoulds, criticism, and self judgment. And they start asking, “What is the best decision, for me?” There are so many gems and delicious quotes in this podcast like these: “Showing up is being true to who you are.” “I need to stop fighting who I am and just lean into it.” “Monday is a day for nourishing yourself, for moving slow, (and) for being introspective and tending to your emotional world.” “We put so much pressure on ourselves to be the same (everyday) and we don’t have to be.” I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras + @sofiaadler_ on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about what it’s like to work like with Blair Badenhop to brand and feel at home in your business? And also have Sofia Adler’s incredible astrological forecasts & coaching! Head to checkout Your Wellness Brand. If you have any questions send me a DM @chefcarlacontreras Note: I am an affiliate of Blair’s program, Your Wellness Brand. I receive a small percentage of the sale. I appreciate your support of my small Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/2d5a24bc-2f79-4799-965e-10c21d4e32e6/Sofia+Adler+Headshot+2.jpg Nourishing Creativity Podcast - Episode 61: Loving Yourself & Tuning Inwards with Astrologer Sofia Adler - About Sofia Adler: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/moving-through-stress-anxiety-and-fear-with-marcella-lee monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/e9361724-0ed4-463f-a26b-59c6a50c4772/IMG_0118.JPG Nourishing Creativity Podcast - Episode 60: Moving Through Stress, Anxiety, and Fear with Marcella Lee - “Take a deep breath, close your eyes … connect with your heart or your belly.” — Marcella Lee 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. Journal Prompts: 1. Where in your body do you connect to most? Your heart or your belly, perhaps somewhere else? 2. What is your “mist” can you take a moment to connect with your body and breath though it and let it dissipate? I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about becoming a Health Coach? Listen to this episode Disclaimer: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 60: Moving Through Stress, Anxiety, and Fear with Marcella Lee - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/the-calming-affirmation-to-use-during-stressful-times monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/907d6215-3936-43b2-9f20-4d7d4960d618/IMG_3498.jpg Nourishing Creativity Podcast - Episode 59: The Calming Loving-Kindness Meditation & Affirmation To Use During Stressful Times - “May you be at ease, may you be content, may you be joyful, may you feel safe and secure.” — Kait Hurley 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. Journal Prompts: 1. What would it look and feel like to be at ease? 2. What would it look and feel like to be content? 3. What would it look and feel like to feel joyful? 4. What would it look and feel like to feel safe and secure? I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about becoming a Health Coach? Listen to this episode. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 59: The Calming Loving-Kindness Meditation & Affirmation To Use During Stressful Times - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/episode-58-real-body-positivity-my-pilates-mat-training-with-carla-contreras monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 58: Real Life Body Positivity + My Pilates Mat Training with Carla Contreras - “You are whole and complete just as you are right now in this moment .” — Carla Contreras This podcast episode is deeply personal. It’s about healing my body after the two emergency c-sections of both my children less than 16 months part. I also include my Pilates Mat Training journey with Patricia Pinto of Lila Flow. It completely shifted the view my body and healing. Journal Prompts: 1. Are you comfortable and at home in your body? 2. What could you make you feel more comfortable and at home in your body? 3. Do you need support in making that happen? I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about becoming a Health Coach too? Listen to this episode. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 58: Real Life Body Positivity + My Pilates Mat Training with Carla Contreras - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/blair-badenhop monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/e43da72c-5539-46c9-889e-ce131af8c8b6/DSC_9584.jpg Nourishing Creativity Podcast - Episode 57: Bring the Truth of Who You Are Into Your Brand with Blair Badenhop - “When you show up using all of who you are in your business….the more magnetic you become and the more can stand out online.” — Blair Badenhop I can’t wait for you to LISTEN to this podcast with Blair Badenhop. Put your headphones on and listen now! Blair is a global Brand & Messaging Strategist with over a decade of experience supporting entrepreneurs and small businesses. She is also a fellow podcaster, and the co-founder of pstprtm. She is my branding mentor and has helped me transform my brand through her program Your Wellness Brand. Our conversation starts with Blair discussing how you can Show Up in your brand by honoring your truth and being who you truly are from everything including: Your website, to how you speak about our brand, and to the way you serve your audience. Blair shares that, “You don’t have to do it like anyone else, there isn’t some perfect formula, and pathway forward. It really comes down to you connecting with who you are and what feels alined for you… and knowing that you are enough, you already have everything you need, to do what you are here to do.” Blair shares what Showing Up her means to her. “Being present and leading with intuition and what feels alive… (and) being where you are in that moment: Being with that person, showing up, present, not distracted, not trying to multi-task, and also when you can be, connected to your higher self.” Blair and I go deep into my work in her in her program, Your Wellness Brand. This is a behind the scenes of the shifting my brand, website, and IG handle to @chefcarlacontreras. Also it’s a look inside at what it took to align my brand into something where I feel like I am 100% at home and most importantly Showing Up as me! There are so many gems and delicious quotes in this podcast like this one: “If you are feeling… misalignment within and you're feeling like you are trying to put your ideal-self forth into your business, like I should look like this or I should be doing it this way…that’s always a sign that something is not quite aligned.” I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras + @blairbadenhop on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about what it’s like to work like with Blair to brand and feel at home in your business? Head her to checkout her course Your Wellness Brand. If you have any questions send me or Blair a DM on IG. Note: I am an affiliate of Blair’s program, Your Wellness Brand. I receive a small percentage of the sale. I appreciate your support of my small Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/000fd588-6d89-4ac3-a07a-017c012dd884/flip-image-copy-scaled.jpg Nourishing Creativity Podcast - Episode 57: Bring the Truth of Who You Are Into Your Brand with Blair Badenhop - About Blair Badenhop: Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/shanika-graham-white monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/90a9b3a6-31f7-4f7f-815f-82c233e670d4/Headshots+-+Instagram+%284+of+7%29.jpg Nourishing Creativity Podcast - Episode: 56: Become the Person You Were Created Be Through Healing with Shanika Graham-White - “Healing is all about letting go, not just for the sake of it, but so that you can grab onto things + people that help to cultivate you into the person that you were created to be.” — Shanika Graham-White In this short three minute Podcast Snack episode, I read the quote above by my friend Shanika Graham-White and I ask your apply this to your life. Shanika is a self-taught cook and baker, food stylist, recipe developer and author. She desires to help others turn the ‘little’ that they have into something magical—great food! On her blog and in her book, Orchids + Sweet Tea, you will find everything from dairy-free to gluten-free to vegan to classic faves! This podcast was inspired by post I saw in Shanika’s blog. It was about her healing journey. You can read the full post, My Road to Healing to Wholeness here Journal Prompts: Spend 5-10 minutes 1. What does healing mean to you? 3. Who are the people and things that you lean on to support your healing journey? 4. Who is the person that you were created be? How do they serve the world with their gifts? What does it feel like to be them? I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarlacontreras & @orchidsnsweettea_ Eat Well, xo Chef Carla PS: Get my book, Collagen A Love Story: Inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ba35b7f6-7bfe-4c38-aff2-288aadef8f01/Lifestyle-+Instagram+%2822+of+34%29.jpg Nourishing Creativity Podcast - Episode: 56: Become the Person You Were Created Be Through Healing with Shanika Graham-White - About Shanika-Graham-White Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/social-media-breaks-handle-changes-creating-space-for-creativity monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 55: Social Media Breaks, Handle Changes, & Creating Space for Creativity - “I took a social media break in order to have… space to hear my own thoughts and my own voice.” — Carla Contreras This quick under 10 minute podcast episode is behind the scenes of my social media break, my handle change, and my new e-book, Collagen A Love Story Journal Prompts: 1. What would it feel like to tale a break from social media and consuming content to “hear your own voice?” 2. Are you Showing Up the way you want to on social media (or in Real Life). If not, how do you want to Show Up? 3. What would you do with the time you spent offline? Write a book, finish that project, connect with people in your life? I am excited to hear your thoughts! Join the Poppy Content Lab waitlist. Learn more about Blair Badenhop’s Brand Yourself Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Get my book, Collagen A Love Story: Inside you'll find 20 Beauty Food Recipes: Smoothies, Drinks, Soup, and Sweet Treats Download your Free Copy https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 55: Social Media Breaks, Handle Changes, & Creating Space for Creativity - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/organizing-your-kitchen-letting-go-of-perfectionism monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 54: Organizing Your Kitchen & Letting Go of Perfectionism - “Nourishing yourself doesn’t have to be draining or exhausting.” — Carla Contreras This podcast episode is about organizing your kitchen and letting go of perfectionism. It was inspired by an article that I was interviewed for on Apartment Therapy, “9 Things in Your Kitchen a Chef Wants You to Get Rid of Before 2021 Ends,” written by my friend Ashely Abramson. You may or may not be in the space to clean right now. However, this is the perfect podcast to save for spring cleaning! Here is part of the article below. Read the full article here 1. Perfectionism As motivated as you may be to meet your goals in 2022, be realistic with what you can accomplish and don’t compromise your mental health just to keep up with routines. “It’s OK to have shortcuts like pre-washed greens, canned beans, pre-cut veggies, dried sauces, or frozen meals,” says Contreras. “Nourishing yourself doesn’t have to be draining or exhausting.” 2. Food you won’t (or can’t) use If you’re having a hard time keeping your fridge or pantry organized, or you want to cook more in general, start by going through your pantry, fridge, and freezer. Contreras recommends taking everything out, donating any non-perishables you know you won’t use, and tossing anything that’s expired. In general, she says items are good in the freezer for about three months, so either make a plan to use that frozen soup you made or toss it. “To make that easier, create a list on your fridge with items you need to use up in the freezer,” she says. 3. Broken gadgets Duplicate or broken kitchen utensils, tools, and gadgets hog valuable kitchen storage space and make it hard to find what you need in a pinch. That’s why Contreras recommends sorting through them and making a plan to keep, toss, or donate what you don’t use. If you’re not sure about getting rid of a duplicate, designate a duplicate box or bin to keep outside your kitchen, then grab another spatula or can opener when your existing one is past its prime. “While you’re at it, make a list of items that your kitchen is missing or that you would like to have,” Contreras says. 4. Damaged pots and pans Those beat-up pots and pans you’ve been holding onto just in case you need a backup? Now’s a great time to decide what to do with them, says Contreras. Do you need to get rid of the scratched non-stick pan that keeps getting food stuck in it? Is there a baking sheet that is so caked with grease, no amount of scrubbing will get it clean? “Consider what would make cooking easier, even if that means getting rid of an old one and investing in a new one,” she says. 5. Your junk drawer If your kitchen junk drawer isn’t as functional as you think it is — for example, if it’s full of stuff you don’t need or items that belong somewhere else — consider using it for something else. “I know it’s controversial, but that space could be better used,” says Contreras. “Give the items inside of it a home and start using the junk drawer space for spices or your favorite teas.” If you want to keep your junk drawer around, go through everything and keep it organized. 6. Dull knives Take a look at your knives. Have they seen better days? If so, the end of the year is a great time to take action by trading them out for new ones or getting them sharpened. In general, Contreras recommends home cooks get their knives professionally sharpened at least once a year. Just be careful with how you dispose of your knives. If you can’t donate them or if there is no knife disposal spot near you, wrap each knife in a few layers of newspaper and a layer of folded cardboard, then securely tape it shut and put it in a small cardboard box or another garbage-safe container before throwing it away. 7. Your beat-up cutting board While you’re at it, check out your cutting board. If it’s cracked or beat-up, consider swapping it out for a new one, given that bacteria can grow in those grooves and knife marks. Contreras recommends a non-slip option. “If you’re not using a non-slip cutting board, now is the time, or maybe place a non-slip mat underneath yours when you use it,” she says. To keep her board from moving around when she’s chopping, she cut down a grippy, non-adhesive shelf liner to fit beneath it. 8. Unusable cleaning supplies Once you tackle your food and cooking supplies, go through your cleaning gear. “Toss moldy sponges, the broken soap dispenser, and turn those dish towels that are badly stained or ripped into rags for cleaning,” Contreras suggests. Bonus: Clean under your sink and use up or toss the items that are hanging out down there. Always remember to dispose of chemicals responsibly. (Check online or with your local garbage collection service if you’re not sure.) 9. Dry hands You’ll be way more likely to spend time on habits when you don’t dread them. One simple way to make cleaning your kitchen more bearable? Invest in some dish gloves and use them whenever you hand wash dishes or clean with chemicals. And keep lotion nearby, too, since washing hands a lot can dry them out. Contreras has a super-smart tip for keeping hands soft: “Add lotion on your hands while they are still damp, but not soaking wet, and then rub it in to seal the moisture.” I am excited to hear your thoughts! Purchase the items I mention in the podcast here Get my courses here Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Is your Pantry a mess and stressing you out? Get the Pantry Refresh https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 54: Organizing Your Kitchen & Letting Go of Perfectionism - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/are-you-celebrating-the-holidays-the-way-you-want-to monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Nourishing Creativity Podcast - Episode 53: Are you Celebrating the Holidays the Way You Want to? - “What if we sat back and contemplated what really matters to us? How do we want to feel on those special days and more importantly, how we want to feel after?” I can’t wait for you to LISTEN to this podcast. Holidays and celebrations can be the peak experiences that we look forward to all year (or let’s be honest—dread). When you add children to the mix, it can create a crushing amount of pressure to make things absolutely perfect. We might do things that stress us out, don’t like, or even loathe just to keep up with traditions or expectations. What if we sat back and contemplated what really matters to us? How do we want to feel on those special days and more importantly, how we want to feel after? What if you factored this into the planning phase (or last-minute scramble) so you’re not exhausted, depleted, or resentful? These questions below are meant to spark ideas to find happiness, rest, and ease amid celebrations. You may find that you keep all your traditions. You may also find yourself wanting to change how you show up for yourself or your family. More importantly, you get to define what that looks like for you! These prompts were originally published on PSTPRTM Journal Prompts: Write this out, open a Goggle doc, or do in your voice notes on your phone. Give yourself the space to write for 5-10 minutes. NOTE: Make this your own practice! These answers can (and often do) evolve and change over time. Get out a journal and write for five minutes or sit and think about your answers. You can do this right now or bookmark a time in your calendar. Note: These answers can (and often do) evolve and change over time. 1. How do you want to feel before, during, and after the celebration? What’s your highest priority? 2. What would your Pinterst board look like if you created these days to be filled with happiness, rest, and ease or your highest priorities in mind? 3. What do you see as essential (activities, food, presents, travel, etc.) to create those feelings of happiness, rest, and ease? 4. What would you want to get rid of, stop doing, or add to your celebration days? Bonus: Ditch the guilt and see this as an opportunity to bring the fullest version of yourself into celebrations. 5. How do you plan to communicate your new or updated holiday or celebration plans to those you love? Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfully I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Social Media stressing you out? Create, post, engage, and consume content with ease Learn more https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a5f7ac14-b6b4-4892-b4d2-a9d52f96af45/IMG_4190.jpg Nourishing Creativity Podcast - Episode 53: Are you Celebrating the Holidays the Way You Want to? - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/lessons-of-2021-with-the-full-moon-in-gemini monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/38bb31fc-ac2f-4b8c-a92c-45ffaae5cbfa/IMG_3939.jpg Nourishing Creativity Podcast - Episode 52: Lessons of 2021 with the Full Moon in Gemini - Think back to November of 2020, what are the lessons that you have learned since the Gemini full moon eclipse on November 30th, 2020? I can’t wait for you to LISTEN to this short podcast. I start this episode with talking about the Full Moon in Gemini that happened on November 30th, 2020 and bring it to the full moon that is happening on December 18th, 2021. Journal Prompts: Write this out, open a Goggle doc, or do in your voice notes on your phone. Give yourself the space to write for 5-10 minutes. NOTE: Make this your own practice! 1. Gemini is a mutable sign, which means it is that last sign of the season and teaches us the lessons we need to learn. Think back to November of 2020, what are the lessons that you have learned since the Gemini full moon ellipse on November 30th, 2020? How far have you come since then? What are your greatest lessons of the past year? 2. Gemini is ruled by Mercury, the planet of communication. What message do you want to share: written, video, or audio? Think about this personally and or professionally? Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfully I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Social Media stressing you out? Create, post, engage, and consume content with ease Learn more here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a5f7ac14-b6b4-4892-b4d2-a9d52f96af45/IMG_4190.jpg Nourishing Creativity Podcast - Episode 52: Lessons of 2021 with the Full Moon in Gemini - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/kenael-segal monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1638810493628-YBVIQ3ALZXGQKZE4B0JR/Screen+Shot+2021-12-06+at+12.02.07+PM.png Nourishing Creativity Podcast - Episode: 51 Healing Isn't as Hard as You Think with Dr. Kenael Segal - “Healing from injury isn’t as hard as you think. If you eat right, manage stress, and learn about your body, you’ll be ok.” —Dr. Kenael Segal In this short three minute Podcast Snack episode, I read the quote above by my friend Dr. Kenael Segal and I ask your apply this to your life. Dr. Kenael Segal, owner of Lotus Physical Therapy and Wellness. She has an intense passion for helping women heal their bodies. Dr. Segal has experience treating a wide variety of patients as young as a few months old to as "wise" as 92. This podcast was inspired by post I saw in Dr. Segal’s Instagram feed. Journal Prompts: Spend 5-10 minutes 1. What if healing wasn’t hard? What if it was easy? 2. What does “eating right” mean to you? 3. What is one way that you can manage your stress? Hint: Dr. Segal suggests developing a daily self care routine. 4. How can you learn about your body? Do you need support with your healing? I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarlacontreras & @lotuspelvicpt Eat Well, xo Chef Carla PS: Social Media stressing you out? Create, post, engage, and consume content with ease Learn more here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/d5be81ba-08e1-4b58-80db-68b236a4c3c8/Screen+Shot+2021-12-06+at+12.02.41+PM.png Nourishing Creativity Podcast - Episode: 51 Healing Isn't as Hard as You Think with Dr. Kenael Segal - About Dr. Kenael Segal Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/joy-cho monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a4a5f2f2-f7f0-47da-b246-e92c2c2f89ca/joy-cho-oh-joy-podcast.jpeg Nourishing Creativity Podcast - Episode 50: Celebrating Failures with Joy Cho - “Let's be encouraging to one another. Let's meet failure with empathy and acknowledgment and not try to sweep it under the rug or expect to bear it alone.” —Joy Cho In this short three minute Podcast Snack episode, I read the quote above by Joy Cho and I invite you to apply this to your life. Joy Cho is the founder and creative director of Oh Joy!, a lifestyle brand that first launched as a graphic design studio in 2005. Today she’s focused on bringing happiness into the everyday through licensed product lines and editorial content that covers design, fashion, food and the joyful moments in life. Here is the newsletter + blog that inspired this podcast by Joy Cho. Journal Prompts + Action: 1. How can you be encouraging to yourself and others? 2. How can you meet failure with empathy and acknowledgment? 3. Is there a person that you know could use this message today? Can you share it with them? I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarlacontreras & @ohjoy Eat Well, xo Chef Carla PS: Here is my $38,000 lesson that I mention in the podcast. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/09006b72-e088-40d4-8b46-202faca91dbe/joy-cho-oh-joy-podcast-books.jpg Nourishing Creativity Podcast - Episode 50: Celebrating Failures with Joy Cho - About Joy Cho Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/marcella-lee monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/e642dbd8-1f07-4b6b-9c0f-872ff841246d/IMG_3472.jpeg Nourishing Creativity Podcast - Episode 49: Take a Deep Breath, Be Brave, Smile with Marcella Lee - “Take a Deep Breath, Be Brave, Smile.” —Marcella Lee In this short three minute Podcast Snack episode, I read the quote above by my daughter Marcella Lee and I ask you to apply this to your life. Marcella is my daughter. She is almost seven and is currently in first grade. She is one of my life’s teachers and I am so grateful to be her mother. This podcast was inspired by my Marcella saying the quote above to my sister when she was just three years old. Journal Prompts: Spend 5 minutes 1. Can you take a deep breath, right now? 2. What does it mean to be brave, to you? 3. How does it feel to smile? I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarlacontreras Eat Well, xo Chef Carla PS: Join the Free Poppy Community on FB here it’s where I share entrepreneurship, social media tips, mindset + more! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/628c3e80-2b37-4fa7-bb20-ea0c14ccec20/IMG_7659.jpeg Nourishing Creativity Podcast - Episode 49: Take a Deep Breath, Be Brave, Smile with Marcella Lee - About Marcella Lee Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/lisa-seery monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/144a7ae0-8764-469a-9793-c19fc12cefc4/lisa-seery-podcast2.jpg Nourishing Creativity Podcast - Episode 48: Investing Isn't a Lottery Ticket, Holistic Money with Lisa Seery - “I want women to lead themselves… It's not about me telling women what to do with their finances. It’s helping them realize what their behaviors are, what their options are, and how to powerfully decide what’s the best thing for them.” — Lisa Seery I can’t wait for you to LISTEN to this podcast with Lisa Seery. Put your headphones on and listen now! Lisa Seery is a holistic financial coach for women. She leverages her 15 year career in wealth management and her education as a health coach to educate and empower women to own their money story, heal their relationship with money, and unapologetically build wealth. Our conversation starts with why Lisa wants to support women, “I want (to help) women to eliminate money stress, gain financial clarity, become confident managing their money and investing in the stock market.” Lisa’s background as a health coach and a nutritional therapy practitioner allows her to have a holistic view of money, the emotions involved and the overall impact it has on our wellbeing. Lisa talks about masculine energy of “going, going, going” in her former wealth management career and that in her business she doesn’t want to have that energy. She shares how she has shifted towards, “intuitively led to do” her “ day always starts and winds up better.” She gives so many tips and tools like, “Understanding ourselves at our core can drive us personally and what we are doing in every area of our lives.” There are so many gems and delicious quotes in this podcast like this one: “When you are having a hard day… imagine a hand on the back of your heart and feeling supported… and believing in a higher power and knowing that you’re going to be ok!” I am excited to hear your thoughts! There are so many gems and delicious quotes in this podcast like this one: I am excited to hear your thoughts! Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Please tag us @chefcarlacontreras + @lisaseey on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/786bc185-8533-47ad-8314-c2bb60ec94fc/Lisa-seery-podcast.jpg Nourishing Creativity Podcast - Episode 48: Investing Isn't a Lottery Ticket, Holistic Money with Lisa Seery - About Lisa Seery Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/danielle-gerkens monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1635862458381-QNRFYVMV0M5ZIJOT93VT/DSC09202.jpg Nourishing Creativity Podcast - Episode 47: Name it, Claim it, & Call it in with Danielle Gerkens - “Name it, claim it, and call it in because it’s on it’s way regardless.” —Danielle Gerkens In this short three minute Podcast Snack episode, I read the quote above by my friend Danielle Gerkens and I ask your apply this to your life. Danielle Gerkens is a Psychic Medium who believes her work is an offering not only to heal people at their core, but to ultimately serve humanity as a whole. This podcast was inspired by a tarot card reading that I had with Danielle via text message (totally genius). The message was so powerful that I had to share it with you! Journal Prompts: 1. Can you name your big dream? 2. What would it feel like to claim it and call it in? 3. What’s one step that you can do today to move forward with the dream? I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarlacontreras & @danielle.gerkens Eat Well, xo Chef Carla + Eat Well, xo Chef Carla PS: Join the Free Poppy Community on FB here it’s where I share entrepreneurship, social media tips, mindset + more! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/c7157253-4abc-4515-b22f-2bed06868fd7/DSC09145.jpg Nourishing Creativity Podcast - Episode 47: Name it, Claim it, & Call it in with Danielle Gerkens - About Danielle Gerkens Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/dino-malvone monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1634691451696-C18VX5UJ2C203QRYJ22X/IMG_6084.jpeg Nourishing Creativity Podcast - Episode 46: Movement, Pivoting, & Generosity with Dino Malvone - “You are never too old. I am 41 and less than two years into my business. I don’t look and feel like everyone in the fitness industry but I am not going to let that get in my way… it’s never too late to do what you love to do.” — Dino Malvone I can’t wait for you to LISTEN to this podcast with Dino Malvone. Put your headphones on and listen now! Dino Malvone is the founder and CEO of SaltDrop, a fitness concept that warms the body and focuses the mind through beat-driven movement. Our conversation starts with the way Dino serves, “I lead an experience that’s about finding joy.” He also shares about his brother who is disabled, “Never take for granted that you can move.” He goes into what it means to modify in classes, “We are modifying because we are creating a deeper and more intimate relationship with our bodies and we are having fun while we are doing it.” Dino talks about presence during his classes, “We are present in the moment for 1/2 hour , 45 minutes, or an hour. We get a chance to focus inward… instead of on our phone, or Slack or whatever.” Dino tells us about his Instagram, which is his main platform and how he uses it to spread awareness, “my part is to be open and honest and to not shy away from conversations.” He also shares how the free classes on @thesaltdrop Instagram were inspired by his father giving away garlic knots and fried dough at his pizza shop. “Generosity is a good foundation to begin.” There are so many gems and delicious quotes in this podcast like this one: “We all want to have a great looking ass, whatever that means to you.. but we also want to feel strong.” I am excited to hear your thoughts! Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Please tag us @chefcarlacontreras + @dinomalvone + @thesaltdrop on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1635180462520-7Q7LJD6R12PFVMJY686U/IMG_6085.jpeg Nourishing Creativity Podcast - Episode 46: Movement, Pivoting, & Generosity with Dino Malvone - About Dino Malvone Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/marietta-gentles-crawford monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1634327414499-RWZJVDR07PS8X0C7J0V2/Marietta-Crawford-2-scaled.jpg Nourishing Creativity Podcast - Episode 45: The Truth Isn't Always Polished with Marietta Gentles Crawford - “You can’t Photoshop the perfect version of yourself in real life… the truth isn’t always polished.” —Marietta Gentles Crawford In this short three minute Podcast Snack episode, I read the quote above by Marietta Gentles Crawford and I ask your apply this to your life. Marietta Gentles Crawford is a personal brand strategist and LinkedIn expert. She helps business owners, consultants, and experts leverage LinkedIn with personality and credibility. Here is the article that inspired this podcast by Marietta on LinkedIn. Journal Prompts: 1. Where are you feeling POLISHED in your life (social media, family, relationships, work, health)? 2. Where/how you you SHOW UP FULLY for yourself today? I am excited to hear your thoughts! Let’s continue the conversation on IG @chefcarlacontreras & @maribrandsforyou + BONUS: Find us on LinkedIn: Chef Carla Contreras & Marietta Gentles Crawford. Eat Well, xo Chef Carla PS: Join the Free Poppy Community on FB here it’s where I share entrepreneurship, social media tips, mindset + more! PPS: Here is the Miso Tahini Dressing that bounded my friendship with Marietta. Let me know if you make it! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1634328878795-DP0TBD79GC9B862X77V4/Marietta-Crawford-7.JPG Nourishing Creativity Podcast - Episode 45: The Truth Isn't Always Polished with Marietta Gentles Crawford - About Marietta Gentles Crawford Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/aides-chavez-frescas monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1633449946651-XP0RLZ46EE83BHEMB8CW/Aidee-Chavas-Frescas2.jpg Nourishing Creativity Podcast - Episode 44: Intentional Social Media Aidee Chavez Frescas - “The best part of showing up for social media is…having an intention that is beyond you...things move much easier.” — Aidee Chavez Frescas I can’t wait for you to LISTEN to this podcast with Aidee Chavez Frescas. Put your headphones on and listen now! If you haven’t met Aidee (eye-day) on Instagram or through her Spanish Marketing TikTok, know this: she is a firecracker who moved from Mexico, opened her own social media agency and social media school. She also hosts a podcast about entrepreneurship; Emprende con Aidee. Our conversation starts with what Showing Up means to Aidee, “It’s beyond the things that I have to do because sometimes we attach showing up with, I have to show up in my Instagram or I have to post on stories, it’s beyond that it’s showing up in my life.” Aidee talks about haters and negative comments + DM’s on social media. “For every bad comment, there are 20 that are great (ones)… I believe that people are doing things in their lives that are making them unhappy… and they feel they are entitled to comment on people’s bodies or the way they look or the way the sound…the majority of people are happy, and share that happiness.. I try and focus on that.” Aidee talks about the energy and intention that she brings to her social media. “The best part of showing up for social media is…having an intention that is beyond you...things move much easier.” There are so many gems and delicious quotes in this podcast like this one: “Recognize when (there is a need for) actual rest and taking care of your body and then (the) other side, which is…sabotaging.” I am excited to hear your thoughts! Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Please tag me @chefcarlacontreras + @Aideechavezfrescas on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1633479042784-XDOH5J7TORNXZMVTNVKT/IMG_6172+2.jpg Nourishing Creativity Podcast - Episode 44: Intentional Social Media Aidee Chavez Frescas - About Aidee Chavas Frescas Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/vanessa-bowen monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1633157195594-31Q9UP7W3Q6JXLFLM4IF/Vanesa+Bowen-podcast1.jpg Nourishing Creativity Podcast - Episode 43: Co-Create with Money to Fulfill Your Dreams with Vanessa Bowen - “Money is not here to fight with you, it's not here to run away from you, it's here to co-create with you, to fulfill your dreams. — Vanessa Bowen I can’t wait for you to LISTEN to this podcast with Vanessa Bowen. Put your headphones on and listen now! Vanessa Bowen is a Chartered Professional Accountant (CPA) and Master Neuro-Linguistic Programming Practitioner (NLP) and the Founder of Mint Worthy, a personal finance coaching platform that helps women shift their relationship with money and take control of their finances. Our conversation starts with money + your relationship with money. She explains what it means to be a Holistic Money Coach. “It’s about how you think, speak, and relate to money, not just how you manage it.” Vanessa talks about what it means to Show Up Fully which includes being “your true authentic self” and ditching the expectations of other people, including financial goals. “You are placed on this earth to fulfill a purpose and you don’t need to be like anyone else.” Vanessa talks about leading from a place of service. “I just give just to give, no longer with … the expectation. Just give for the sake of giving. It doesn’t matter if something comes back in return, no reward, just give just to give. When you operate from that heart space, you vibrate at a different frequency.” There are so many gems and delicious quotes in this podcast like these ones: “You don’t have to know ever life you touch. You just have to do what you're called to do and allow your service touch lives.” — Vanessa Bowen I am excited to hear your thoughts! I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras + @mintworthyco on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Join Unlock Abundance with Vanessa Bowen: Learn how to break through your limiting beliefs so that you can call in the abundance that is yours. Own Your Worth Note: I am a proud affiliate of Vanessa’s program. I receive a small percentage of the sale. I appreciate your support of my small Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1633157256842-RQCE37FZOTJOO3U161PH/Vanesa+Bowen-podcast2.jpg Nourishing Creativity Podcast - Episode 43: Co-Create with Money to Fulfill Your Dreams with Vanessa Bowen - About Vanessa Bowen Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/pstprtm monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1619525016253-EGUG054DVGROY43WCN9G/chefcarla_poppy-content-lab-podcast.jpg Nourishing Creativity Podcast - Episode 42: My Postpartum + Motherhood Journey with PSTPRTM - “I have become fierce with my boundaries (since becoming a parent). I only have so much energy to give and I have to be protective of it. And it’s ok if other people don’t like it. What’s important is that I honor my highest priorities.” — Carla Contreras In this short 10 minute podcast episode, I talk about my postpartum and motherhood journey that was featured on PSTPRTM here is the article below: How postpartum are you? I have been healing and raising two incredible humans for the last six years. How have you transformed since becoming a parent? Work: I created a work-from-home position for myself in 2018. I write, food style, photograph, and create recipes from my home instead of commuting two hours each way into NYC from NJ. It’s an incredible privilege to be able to work alongside my kiddos as they grow up. Body: I give myself so much grace. I have faith and trust in my healing process. I move, meditate, rest, and nourish myself to feel good in my body. It’s a practice, and I take it one workout, meal, and breath at a time. Parenting: I stay in my lane. What works for my family may not work for others, and that’s ok. I keep an open mind, heart, and spirit to learn and grow with my children. They are my gurus and my greatest teachers. Cooking: I used to make everything from scratch. I now permit myself to do what’s easy and convenient to nourish myself and my family. Pre-washed greens, cut veggies, and frozen salmon burgers are self-preservation. Boundaries: I have become fierce with my boundaries. I only have so much energy to give and I have to be protective of it. And it’s ok if other people don’t like it. What’s important is that I honor my highest priorities. With the little solo time you do get, what’s your favorite thing to do? I have a serious self-care routine. I developed the 5/5 Method in 2018 when my kiddos were 2 and 3. I had a total health meltdown from working for six months without a day off while mothering and doing all the things! In January of 2019, I chose Rest and Deep Nourishment as my North Stars. As the year progressed I added more words: Movement, Mindfulness, and Water. I have hosted 5/5 challenges on my Instagram where I ask people to choose one and focus on it for a minimum of five days. When most people see the 5/5, they think they have to do “all the things” that they are failing before they even start. That is not the intention. The 5/5 is all about the quick win. Take a deep breath, winning. Fill up your water bottle, winning. What could you do for a tiny win today? I created a free journal to help people with this because we all need a quick win! If you could describe your postpartum experience in one word, what would it be and why? HUMBLING. After my first emergency c-section, I went from being a person who moved (barre, yoga, running) every single day to barely being able to walk one block at 10 weeks postpartum. I am still working on healing my body to this day, which includes physical therapy and Pilates. What’s something that caught you off guard during the first 3 months of parenthood? The amount of physical pain my body would be in from the emergency c-sections of both my children. On a scale of 1–10, how supported did you feel as you navigated healing and learning how to take care of your baby? Why? I was 100% supported. I have written about both of my postpartum experiences here. I wrote about my experience because I want to share what’s possible when we get the proper rest and help we need postpartum. If you could dream up the perfect postpartum journey, what would it look and feel like? We would all live close to people who could take care and support us while we heal and nurture ourselves. What’s the #1 piece of advice you’d give a brand-new parent? It takes extreme courage to ask for and accept help. Parenthood is full of surrender and releasing control. I am excited to hear your thoughts! Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 42: My Postpartum + Motherhood Journey with PSTPRTM - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/erin-parekh monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1631959961890-2AC2Y0FDSN1NKDFYF7LN/erin-parekh-podcast-1.jpg Nourishing Creativity Podcast - Episode 41: Making Food Easier with Erin Parekh - “Life is not perfect, or ever perfect, it’s how we show up in the good times and it’s how we show up when we are struggling…” —Erin Parekh I can’t wait for you to LISTEN to this podcast with Erin Parekh. Put your headphones on and listen now! Erin Parekh is a holistic nutritionist and women’s wellness expert who specializes in guiding women to nourish themselves and their bodies as they transition into motherhood and beyond. Our conversation starts with making food easier. Often we makes things so complicated and it honest have to be. We chat about Erin’s tip to put your snacks on a plate. It’s so simple but it creates a mindset shift and brings presence to eating. Erin talks about a common issue with her clients is that they don’t eat enough during the day. She talks about when during the day you need to eat vs. when you should eat. “We often think lunch is a specific time and end up not eating and then it’s 5 to 6 pm and you start eating everything. It’s really about eating enough throughout the day and stacking calories so that we don’t start our evenings starting, bingeing and eating all of the things.” Erin goes deep into her schedule and how she plans with a physical calendar. She also gives us your cooking strategy (hint cook a little extra). You can watch our live on IG where we also chat about this. Erin doesn’t think that meal prep has to take you two hours, you implement cooking in little moments throughout the day. There are so many gems and delicious quotes in this podcast like this one: “What can I do if the oven is already on to set myself up for tomorrow?” “Letting go of the I should, I need, or I have to.” I am excited to hear your thoughts! Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Please tag me @chefcarlacontreras + @erinparekh on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Get my FREE Salad Course here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1631959885533-XHFUDIYC6ZP50FE8HAGC/erin-parekh-podcast-2.jpg Nourishing Creativity Podcast - Episode 41: Making Food Easier with Erin Parekh - About Erin Parekh Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/leah-goard monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1631648966513-7X92KNOYNRS1KK2QFHNW/L+Goard+Headshot.JPG Nourishing Creativity Podcast - Episode 40: Embracing Transitions + In-between Seasons with Leah Goard - “What if we could finally embrace the unknown places that we must-go, the in-between seasons for what they really are… some of the most important times in our lives.” —Leah Goard In this short three minute Podcast Snack episode, I read the quote above by Leah Goard and I ask your apply this to your life. Journal Prompts + Chance to Win a Free Journal! If you're dancing in uncertainty these days, do this journaling practice by writing down the following every morning for seven days. 1. Anchor in trust by writing the following (or a version of it that resonates with you): I am exactly where I'm meant to be and I trust my next steps are becoming clear. 2. Anchor in how you want to feel by finishing the following sentence: I am devoted to feeling... 3. Focus entirely on what you know for sure by finishing the following sentence: What I know for sure is.... (free write all the things that you know) You're going to be surprised at how different you feel and the clarity that comes in a week from now! Win a Free Journal: If you do this practice tag me @chefcarlacontreras and @leahgoard and share your experience! Leah will send a DDA Manifesto Journal to the first three people we hear from in the USA or Canada. I am excited to hear your thoughts! Let’s continue the conversation on IG. Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Join the Free Poppy Community on FB here it’s where I share entrepreneurship, social media tips, mindset + more! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1631649101541-LSET98WY5HND9QHBFTQV/240465641_5988773647860050_3936056885063715952_n.jpg Nourishing Creativity Podcast - Episode 40: Embracing Transitions + In-between Seasons with Leah Goard - About Leah Goard Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/bassam-tarazi monthly 0.5 2024-10-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1631455644023-H99DP9UWZIYRDOESI85Y/Bassam-Tarazi-podcast.jpg Nourishing Creativity Podcast - Episode 39: What Could be the Rise of You with Bassam Tarazi - “The facade of the perfect quote will never hide the void behind your front door. Let your actions be your own inspiration. Let your spark be the rise of you.” —Bassam Tarazi In this short three minute Podcast Snack episode, I read the quote above by Bassam Tarazi and I ask your apply this to your life. Journal Prompts: 1. What could be the rise of you? 2. What is your spark? 3. How can you Show Up Fully for yourself today (what actions can you take)? I am excited to hear your thoughts! Let’s continue the conversation on IG. Tag me @chefcarlacontreras and @bassamtarazi Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Join the Free Poppy Community on FB here it’s where I share entrepreneurship, social media tips, mindset + more! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1631456980358-IIX9VVY7LQ08D5ZGC3PT/Bassam-Tatazi-jump.png Nourishing Creativity Podcast - Episode 39: What Could be the Rise of You with Bassam Tarazi - About Bassam Tarazi Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/what-if-it-could-be-easy monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1620477914283-J6ERGAF3L0HSS86GVXYY/MegBurtonTudman2.JPG Nourishing Creativity Podcast - Episode 38: What if it Could be EASY with Meg Burton Tudman - Question: What if it could be EASY? In this short three minute Podcast Snack episode, I give you a quote + a challenge. I had a quote hanging in my bathroom that said, “If it was easy, everyone would do it.” This morning it didn't feel right anymore and I took it down. Basically, I as reaffirming every single day that things are hard, that I need to hustle and struggle. I don’t believe this anymore. I had a conversation with my friend and coach Meg Burton Tudman earlier this week. She asked me, “what would it be like if things were easy?” Gosh, even with two kids, multiple businesses, and a constantly changing world. What if things could be easy, even if just for a moment? I feel lighter just saying it. I challenge you to ask yourself the same question! Challenge + Journal Prompt: “What if it could be EASY?” I am excited to hear your thoughts! Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Please tag me @chefcarlacontreras + @mindsetmasterywithmeg on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Join the Poppy Community on FB here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1620477837058-ZLCH8LR0AFUES9CS4678/MegBurtonTudman3.JPG Nourishing Creativity Podcast - Episode 38: What if it Could be EASY with Meg Burton Tudman - About Meg Burton Tudman Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/reconnect-with-your-joy monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1629820738827-BTWK6PQVPDJ0CC8F7VRE/fullsizeoutput_27ab.jpg Nourishing Creativity Podcast - Episode 37: Reconnect with Your Joy with Leslie Goldman - Question: What would it feel like to reconnect with your joy? In this short three minute podcast episode, I give you a quote + a challenge. I read this in my friend + artist Leslie Goldman’s newsletter: “Art can be remarkably transformative. It can be heartbreaking or heart-opening. It makes me feel better to focus on heart-opening. My goal is to help you feel better too. I believe we don't need to be reminded of our pain but encouraged to reconnect to our joy.” — Leslie Goldman Challenge + Journal Prompt: “What would it feel like to reconnect to your joy?” I am excited to hear your thoughts! Join the Poppy Community on FB here Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Please tag me @chefcarlacontreras + @wildcherryart on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1629821065533-7J8HR1MA1C666F57X47V/Metamorphosis.jpeg Nourishing Creativity Podcast - Episode 37: Reconnect with Your Joy with Leslie Goldman - About Leslie Goldman Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/victoria-granof monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1622023968784-HO0MLZPML4S67YED6RLQ/Victoria%2BGranof.jpeg Nourishing Creativity Podcast - Episode 36: The Creative Process + Viral Chickpeas with Victoria Granof - “Oh that’s it. It’s my own voice that I am blocking… I am trying to talk over myself, I am trying to create over myself… and I am doing it with an expectation of somebody else accepting it .” — Victoria Granof I can’t wait for you to LISTEN to this podcast with Victoria Granof. Put your headphones on and listen now! Victoria Granof is the chief Creative Director, collaborator, food stylist and visionary who heads up Victoria Granof Studio. Conceptual, wildly clever and verbal (check out her cookbooks). Victoria and her long time band of co-creators and assistants create compelling, delicious and meaningful food and food design, concepts, still and moving imagery, recipes and content that move brands both large and small forward or maintain a well-loved course. Our conversation starts with motherhood and mentoring. She talks about how it gives her so much joy to see her protégé Michelle Gatton succeed in her work. We talked about viral recipes including her Pasta con Ceci. Victoria talks about how she is interested in more than just pictures of food that it’s more about the visual and the story. She mentions Hannah Kirshner and her new book, “Water, Wood, and Wild Things.” Victoria defines Showing Up Fully as expressing ourselves. She goes deep into the creative process which includes writers block. She also talks about self care and how it can be different things for different people. Her practice is morning meditation and meditation throughout the which includes box breathing day. She talks about being in integrity, which isn’t always easy. I love her answer for not wanting to Show Up, “it’s still going to be there, if I don’t want to show up…it will be there waiting for me.” Victoria has an incredible process for being creatively blocked which includes using voice notes on her phone. There are so many gems and delicious quotes in this podcast like this one: “When you are expressing who you are by what you love to do, it’s infectious.” Tag us @chefcarlacontreras and @victoriagranof #showupfully to continue the conversation. Listen on ITUNES + Spotify Eat Well, xo Chef Carla Photo Credit: Taste https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1622042277615-HMREMR1VIMDMT3S2U5Q1/40b99d47-fa00-4716-bd3a-64b450cff070--2016-1206_victoria-granof-pasta-con-ceci-genius_mark-weinberg_480.jpg Nourishing Creativity Podcast - Episode 36: The Creative Process + Viral Chickpeas with Victoria Granof - About Victoria Granof Victoria Granof is the chief Creative Director, collaborator, food stylist and visionary who heads up Victoria Granof Studio. Included among Cherry Bombe's 100 Most Inspiring Women In Food, she is a Cordon Bleu chef who cut her teeth on ten years' work with Irving Penn. Conceptual (actually designed and created a life-sized Marie Antoinette out of candy), wildly clever and verbal (check out her cookbooks). Victoria and her long time band of co-creators and assistants create compelling, delicious and meaningful food and food design, concepts, still and moving imagery, recipes and content that move brands both large and small forward or maintain a well-loved course. Find + Work With Victoria: Website: http://www.victoriagranof.com Instagram: https://www.instagram.com/victoriagranof Photo Credit from: Food 52 https://www.carlacontreras.com/podcast/ilona-pamplona monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1621540819011-ICF00WRAFTWURVJJ8HMB/Ilona-pamplona-podcast.jpg Nourishing Creativity Podcast - Episode 35: Using Astrology in Business + Life with Ilona Pamplona - “From a business and content perspective, we can really maximize the energy of the stars to get our messages across.” — Ilona Pamplona I can’t wait for you to LISTEN to this podcast with Ilona Pamplona. Put your headphones on and listen now! Ilona Pamplona is an Astrology Informed Self-Compassion Life Coach. She has helped hundreds of women reconnect with their inner world, harness the magic of their emotions, and transform their most important relationship: the one they have with themselves. Our conversation starts with Ilona explaining how Astrology is a self compassion tool. When we can see that we have a story that we brought in, we can forgive ourselves for patterns, for perceived mistakes, and really step into what we came here to do. Ilona explains that showing up is being present and that our presence is the healing gift. Because a lot of us are stuck in the mechanics of doing, doing, doing. Showing up fully is really being yourself, being in the moment, and enjoying the journey, rather than having lists (that are dictated by the past, or worrying about the future. Ilona tells us how about she leads her business through intuition. She goes into how she uses Astrology to inform her business decisions. She chats about how she creates a monthly forecast inside my membership, The Poppy Content Lab. Ilona explains that there are days in our chart when we want to take a nap, when we want to slow it down. But because of the world we live in we may have not tapped into our intuition and overloaded ourselves. Ilona goes deep into explaining feeling happens in Human Design and how we can use our body verses our mind as a tool for decision making. She also explains manifestation in terms of specific vs. non specific, which is fascinating! There are so many gems and delicious quotes in this podcast like this one: “The universe takes care of the schedule for me. I have literally had weeks and think, “I don’t think this is happening today… my energy gets out there and the universe says, “we’ll take care of this for you.” Tag us @chefcarlacontreras and @ilonapamplona #showupfully to continue the conversation. Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Book you're reading with Ilona here She is trained in an incredible modality called Life Path Astrology which is AMAZING to learn more about your work + purpose in the world. I had a reading a few weeks ago! Ask me any questions. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1621686469395-XMYRCQYB3EKME4RTFPI7/unsplash-image-fsH1KjbdjE8.jpg Nourishing Creativity Podcast - Episode 35: Using Astrology in Business + Life with Ilona Pamplona - About Ilona Pamplona Ilona Pamplona is an Astrology Informed Self-Compassion Life Coach. She has helped hundreds of women reconnect with their inner world, harness the magic of their emotions, and transform their most important relationship: the one they have with themselves. She combines her training in coaching from the Institute for Integrative Nutrition, Gabby Bernstein’s Spirit Junkie Masterclass one and two, and her Masters of Arts in Health and Wellness Coaching, with a concentration in Integrative Wellness Practices to create a sacred container for her clients to reveal themselves and develop their self-compassion muscle. To amplify the reconnection with your most magical self, Ilona explores the complexity of your astrological chart; uses chakra cards to balance the wisdom of your body’s energy centers; and demonstrates how essential oils assist in spiritual awakening. Find + Work With Ilona: Website: https://www.ilonapamplona.com Instagram: https://www.instagram.com/ilonapamplona https://www.carlacontreras.com/podcast/dr-naza-nalini monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1620928973602-9AJPQ31UB9CBHQKRJ4DT/Naza+Nalani.JPEG Nourishing Creativity Podcast - Episode 34: Neuroscience, Manifesting, & YouTube with Dr. Naza Nalani - “There is so much abundance out there. It’s about believing it’s meant for us, just as much as anybody else.” — Naza Nalani I can’t wait for you to LISTEN to this podcast with Dr. Naza Nalani. Put your headphones on and listen now! Dr. Naza Nalani is a digital entrepreneur from Vancouver, Canada. She has earned her PhD in Cognitive Neuroscience and Master’s in Behavioral Neuroscience from the University of Waterloo. Her mission through her online program, Vibrant Minds is to help growth mindset individuals all over the world tap into their unlimited potential to create lives full of love, joy, purpose, and freedom! Our conversation starts with food and the energetics of it. We go straight into manifestation and abundance. Naza has a deep believe that we are all connected. She gives us an incredible meditation practice to connect with our ancestors. We talk about her chosen name Naza Nalani. She wanted to create a version of herself that wants to “show up” on YouTube and social media. Naza talks about how she used force herself to show up and gives us a practice to listen to the parts of that don’t want to show up. Naza now teaches that every single aspect of you is important and needs to be heard. She fully embraces and honors it. She also talks about the addictive pattern on social media and how we can change that. Naza teaches us a manifesting tool, the 5/55 that she used to grow her YouTube channel to over 1,000 subscribers and 4,000 watch hours. Her process is the combination of aligning what you want and inspired action. There are so many gems and delicious quotes in this podcast like this ones: “We are all made of bones, flesh, and blood, underneath we are the same. Too often we get distracted by the exterior (not just ourselves and our bodies) but the persona that we put on for the world.” Tag us @chefcarlacontreras and @nazanalani #showupfully to continue the conversation. Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Checkout my new Social Media Meditation + Affirmation Toolkit here More Notes: Listen to the conversation with Kat Kim https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1620929370494-6HFYEYTHZ8BUW13YDGJ5/Naza-Nalani+copy.jpg Nourishing Creativity Podcast - Episode 34: Neuroscience, Manifesting, & YouTube with Dr. Naza Nalani - About Dr. Naza Nalani Dr. Naza Nalani is an entrepreneur running her online digital business, Vibrant Minds, from Vancouver, Canada. She has earned her PhD in Cognitive Neuroscience and Master’s in Behavioral Neuroscience from the University of Waterloo. Her mission through Vibrant Minds is to help growth mindset individuals all over the world tap into their unlimited potential to create lives full of love, joy, purpose, and freedom! Naza is the creator of the transformative Intentional Dreamers program, designed to uniquely combine modern insights about the brain with ancient teachings. Through her digital program, Naza teaches motivated learners how to plan, set and achieve their goals, pursue their passions, and share their genius with the world! Find + Work With Dr. Naza Nalani: Website: https://www.vibrantminds.ca/store Instagram: https://www.instagram.com/nazanalani YouTube: https://www.youtube.com/nazanalani https://www.carlacontreras.com/podcast/meg-burton-tudman monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1620477914283-J6ERGAF3L0HSS86GVXYY/MegBurtonTudman2.JPG Nourishing Creativity Podcast - Episode 33:  The Power of the Pause + Taking Full Responsibility with Meg Burton Tudman - ““(Showing up) is not, “I am going to show up for service and run my self into the ground,”… rather it’s, I am going to be doing things to nurture and align my own mind, body, and soul so that I can show up and help other(s).” — Meg Burton Tudman I can’t wait for you to LISTEN to this podcast with Meg Burton Tudman. Put your headphones on and listen now! Meg Burton Tudman is on a mission to support women in honoring their highest selves through coaching, writing and speaking. Her specialty is holistic coaching for superwomen empowering them to align their mind, body and soul, so they can live a life they love. Our conversation starts with Meg sharing how showing up doesn’t mean that we run ourselves into the ground, that we don’t have to do what everyone else tells us to do for our self care, and that we have to find what aligns for us. She shares her grounding practices and how the power of the pause is such a powerful tool and it can be used anytime and anywhere. Meg goes into what it means to take full responsibility and having the power to choose how we react to circumstances and the world around us. Meg shares that you can be doing, “all the things,” for her it was yoga, meditation, and eating healthy but she wan’t present and wan’t fully engaged. It was a big mindset piece that was blocking her from fully experiencing the benefits of her self care practices. It’s important for us to find practices to connect and ground. We get into money mindset and getting clear on what money means to us. What does money allow you to do? We also get into worthiness and self sabotage. What is our resistance? And we chat about overdelivering and the cultural norm of women being in care giving roles. Meg also goes into rest and ways that we can do that and we come full circle with the power of the pause. There are so many gems and delicious quotes in this podcast like these ones: Self Care: “This really works for me and I love it, or this doesn’t resonate with me at all, and I am going to drop it, even if the rest of the world is telling me, “you really should be doing that right now.” “I realized that I was the only person who could change me.” Tag us @chefcarlacontreras and @mindsetmasterywithmeg #showupfully to continue the conversation. Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Checkout my new Social Media Meditation + Affirmation Toolkit here More Notes: The Book I mention on resistance, The War of Art The Podcast with Meagan Williamson https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1620477837058-ZLCH8LR0AFUES9CS4678/MegBurtonTudman3.JPG Nourishing Creativity Podcast - Episode 33:  The Power of the Pause + Taking Full Responsibility with Meg Burton Tudman - About Meg Burton Tudman Meg Burton Tudman is on a mission to support women in honoring their highest selves through coaching, writing and speaking. Her specialty is holistic coaching for superwomen empowering them to align their mind, body and soul, so they can live a life they love. Meg weaves mindset, meditation and Reiki into her online coaching programs, wellness articles, workshops, and corporate events. She has been featured by StepMom Magazine, Xerox Women’s Alliance, Finger Lakes Yogascapes, and Go Love Yourself. Find + Work With Meg: Website: https://www.megburtontudman.com/ Instagram: @mindsetmasterywithmeg Facebook: Mindset Mastery with Meg LinkedIn: Meg Burton Tudman YouTube: Meg Burton Tudman https://www.carlacontreras.com/podcast/chef-carla-poppy-content-lab-launch monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1619525016253-EGUG054DVGROY43WCN9G/chefcarla_poppy-content-lab-podcast.jpg Nourishing Creativity Podcast - Episode 32: My $38,000 Lesson and the Launch of the Poppy Content Lab - I am so excited for you to learn about my $38,000 lesson and my evolution as an entrepreneur over the last 10 years. In this short 15 minute podcast episode, I talk about why transitioned from teaching online cooking classes to teaching intuitive content creation in the Poppy Content Lab. I also share my food styling, photography, and recipe development for wellness brands. I talked about my start with Well + Good, Nutritious Life, and justBobbi.com. This episode wasn’t easy to publish but I wanted to give you the bigger picture of what entrepreneurship looks like behind the scenes. I am excited to hear your thoughts! Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: The Poppy Content Lab Monthly Membership shares intuitive content creation, mindset and mindfulness tools to build your community both on and off social media. Join Poppy https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1612727449887-IQH0SGHNUHAC4ZF51135/contreras4.jpg Nourishing Creativity Podcast - Episode 32: My $38,000 Lesson and the Launch of the Poppy Content Lab - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/tejal-v-patel monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1618921871892-1KB5W0JL5X80DRAW4HWN/Headshot+-+Tejal+V+Patel.jpeg Nourishing Creativity Podcast - Episode 31:  Bringing Accessibly and Play to Ancient Practices + Mindfulness with Social Media with Tejal V. Patel - “We expect our children to brush their teeth, to learn the ABC’s why not expect them to learn how to take deep breaths, and to talk about their emotions (and learn how to move their bodies to feel better).” — Tejal V Patel I can’t wait for you to LISTEN to this podcast with Tejal V. Patel. Put your headphones on and listen now! Tejal V Patel is a former divorce attorney turned mindful parenting coach and meditation expert for families. She’s the host of the Time-In Talks Podcast, speaker and author of Mom’s Choice Gold Award Winning book Meditation for Kids: 40 Activities To Manage Emotions, Ease Anxiety and Stay Focused. Our conversation starts by Tejal talking about how she makes ancient practices like yoga and meditation fun and playful for children (and adults). She goes into the Ayurvedic Clock and how she uses this sister science of yoga to plan her days. We talk about her journey as a teacher, visionary, nurturer. She talks about the blocks to investing in personal development and spiritual growth and reminds us it’s for people to feel accountable and get support. It’s also greatest growth in the shortest period of time. She talks about shifting stress from things that we want to control outside ourselves to looking inward. We aren’t fueling or charging ourselves consistently. When we learn to manage our energy through the tools of breathwork, moving our bodies in a specific way we are moving the energy and stress. Tejal goes deep into social media and her practice of 15 minutes during the day and at night. She also deletes the apps to create space as well and physically distancing herself from her electronics. There are so many gems and delicious quotes in this podcast like these ones: “It’s one thing to want to be our be our best version of ourselves…learning how to invest in our personal development and spiritual growth sometimes there is a disconnect there, we have have the excitement to do it but when it comes to investing in our personal development or growth (it’s guilt: time, money, or a return on investment.)” “Stress in simply a red flag that there is friction in our system.” Tag us on Instagram: @chefcarlacontreras and @tejalvpatel #showupfully to continue the conversation. Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Checkout my new Social Media Meditation + Affirmation Toolkit here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1618921968635-CT88PW37UQA1YQ2CA937/Tejal-v-patel-podcast.JPG Nourishing Creativity Podcast - Episode 31:  Bringing Accessibly and Play to Ancient Practices + Mindfulness with Social Media with Tejal V. Patel - About Tejal V Patel Tejal V Patel is a former divorce attorney turned mindful parenting coach and meditation expert for families. She’s the host of the Time-In Talks Podcast, speaker and author of Mom’s Choice Gold Award Winning book Meditation for Kids: 40 Activities To Manage Emotions, Ease Anxiety and Stay Focused. Named a “Well-being Warrior” in The Huffington Post, Tejal’s soulful wisdom reaches moms globally through her book, online courses, podcast, booming instagram community. Her gift of modernized and breaking down powerful life-changing meditations in a way that is doable, fun and playful for parents and kids truly sets her apart from the traditional self-help crowd and makes her a go-to mindful parenting expert for modern moms. Tejal has appeared in Yoga Journal magazine, Parents Magazine, The Huffington Post among other places. FIND + WORK WITH TEJAL: Website: https://tejalvpatel.com Podcast: https://timeintalks.buzzsprout.com Instagram: https://www.instagram.com/tejalvpatel/ Book: https://tejalvpatel.com/meditationforkidsbook https://www.carlacontreras.com/podcast/katy-prince monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1613823339695-VJE16K9D6U0OCH3DQZIB/Katy-prince-chefcarla-podcast.jpg Nourishing Creativity Podcast - Episode 30: Squirm Free Sales + Taking Time to Reset with Katy Prince - “The reality is your business isn’t going to be made or broken in one big movement, the real shift comes when you do something small everyday and you do it consistently.” — Katy Prince I can’t wait for you to LISTEN to this podcast with me and Katy Prince. Put your headphones on and listen while you cook, clean, or while you reheat pizza using Katy’s tip! Katy Prince (she/her) is an ethical copywriting expert and sales coach. She is the Founder and CEO of The Squirm-Free School of Business. This is conversation is from the Cooking is the New Healthy archives from the end of January 2020 and it starts with food. Katy comes from a hospitality background. We talk about what healthy eating means to hear and how it has a lot attached to it (shame, guilt, not being good enough). Katy gives us shocking details about advertising and how much messaging that we receive on a daily basis, it’s about 10,000 per day. She also talks about her ideal day in terms of food which is scrambled eggs, unlimited snacks, and a big meal that she can share at the end of the evening. Katy shares three tips with us: The best way to reheat pizza, how to take rest that is guilt free with a Reset Day, and her number one tip for business owners, to dedicate 30 minutes a day to building meaningful relationships. Katy Challenges you to schedule a Reset Day or half day and put it in your calendar now! Tag us @chefcarlacontreras and @itskatyprince to show us that you did it and to continue the conversation. There are so many gems and delicious quotes in this podcast like these ones: “Making a plate of fun of food that that reflects how you want to feel about yourself, is one of the most healthy things that you can do.” “The brilliant thing about when your being deliberate about the language you are using with yourself, your subconscious can’t tell. It doesn’t know you are using the word reset instead of rest and being able to deliberately make that choice with that intention, the trickle down effect of your well being is huge.” “Choose language that empowers you and helps you get what you want out of yourself.” “This word guilt keeps coming up. I should be able to handle it… or I should be able to keep going. I can’t take time off or I will let someone down. These are the things we tell ourselves. We all know we need to put gas in the tank for the car to go the distance.” Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: I mention UNFOLD Mastermind in this podcast. It is now The Poppy: Digital Community and you can learn more here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1613824314087-QLPO3KKFM1BC8C7GWWFN/katy-prince-chef-carla-podcast2.jpg Nourishing Creativity Podcast - Episode 30: Squirm Free Sales + Taking Time to Reset with Katy Prince - About Katy Prince Katy Prince is an ethical copywriting expert and sales coach. She is the Founder and CEO of The Squirm-Free School of Business. Katy helps service-based entrepreneurs master the art of “Squirm-Free” selling, so they can increase their revenue and their impact, without compromising who they are and what they stand for. She has recently introduced a brand new Coach Certification offering, which aims to set a new standard within the coaching industry, free from pressure, shame, and gender-charged ickiness. She’s helped thousands of students, including health and business coaches, course-creators, designers, copywriters, VAs, and consultants and shown them how to close their first sales in a matter of days or weeks. She has appeared on numerous podcasts, stages, and as a guest expert in coaching programs worldwide. Katy lives by the sea in Brighton, UK, with her husband, and is a dedicated pizza enthusiast and Craig David fan. You can sign up for Katy’s 7 Days Sales Course here + learn more about Squirm Free Sales Club here FIND + WORK WITH KATY: Website: katyprince.com Instagram: @itskatyprince https://www.carlacontreras.com/podcast/chrissy-ajisafe monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1613823076685-DCT6X5ST0AP7TIT6307H/Chrissy-Ajisafe-chefcarla-podcast1.jpg Nourishing Creativity Podcast - Episode 29: LoveFull Eating + Unpopular Opinions with Chrissy Ajisafe - “The problem is never your weight, your body is never a problem, ever. If you feel like your weight is a problem, it’s time to look deeper.” — Chrissy Ajisafe I can’t wait for you to LISTEN to this podcast with Chrissy Ajisafe. Put your headphones on and listen now! Chrissy Ajisafe is a Personal Trainer, a coach and the creator of The LoveFull Eating Method. Lovefull Eating is based on self trust and intuition, inviting your Body, Mind AND Soul into your nutrition process. Our conversation starts with explaining what The LoveFull Eating Method is: It’s focused on love for yourself rather than love from other people. It’s a different approach than the fear based eating of avoiding fat, sugar, or carbs. Chrissy gets really clear on what Showing Up means to her and why she has ditched trying to be, “a good person.” She shares her ideas on unconditional love. We go into unbiased media, examining the reasons why we don’t want to show up, boundaries + so much more! There are so many gems and delicious quotes in this podcast like these ones: “The secret code isn't about eating, it’s about life. And how we show up and feel about ourselves, that has a ripple affect.” “It’s so much bigger than just what’s on our plate.” “When we have boundaries we are essentially putting ourselves in a box, we are closing ourselves in and off from other people.” “If people around you trigger you, that’s your work.” “Your interactions with other people, tell you everything you need to know about yourself, so pay attention to that.” Tag us @chefcarlacontreras and @chrissyajisafe #showupfully to continue the conversation. Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Checkout my new Social Media Meditation + Affirmation Toolkit here Chrissy mentions eating Nigerian Food on this podcast. Here are 10 Essential Nigerian recipes by Yewande Komolafe https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1614536699210-J6POXCCKO3AQJ26O5J5D/image1.jpeg Nourishing Creativity Podcast - Episode 29: LoveFull Eating + Unpopular Opinions with Chrissy Ajisafe - About Chrissy Ajisafe Chrissy Ajisafe is a Personal Trainer, a coach and the creator of The LoveFull Eating Method. Lovefull Eating is based on self trust and intuition, inviting your Body, Mind AND Soul into your nutrition process. Formerly a national level Bodybuilder, Chrissy shifted to coaching after healing herself (using Lovefull Eating) from a 12 year journey with Bulimia. Chrissy believes all of our challenges stem from a lack of self love and because of this her mission is to see every woman love and accept herself fully and completely so that they can live a life with more peace, love and joy. In addition to coaching women through their problematic food and body relationships, Chrissy is also a Business Coach for James Wedmore. FIND + WORK WITH CHRISSY: Website: https://www.youcanhealyourweight.com FB: www.facebook.com/christineajisafefitness Instagram: https://www.instagram.com/chrissyajisafe/ Stop Eating Your Feelings Video: https://www.youcanhealyourweight.com/free https://www.carlacontreras.com/podcast/adrianna-naomi monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1613821092792-P8QM4DEKNSODWFSEZ37R/adrianna-naomi-chefcarla-podcast1.jpg Nourishing Creativity Podcast - Episode 28: Working with a Full Cup + Using your Voice to Do Good with Adrianna Naomi - “How can we voice what we truly care about as part of our society, create awareness around it, and utilize our voices to do good.” —Adrianna Naomi I can’t wait for you to LISTEN to this podcast with Adrianna Naomi. Pour yourself a cup of tea, roll out your yoga mat, or grab a snack while you listen. Adrianna Naomi is a Brooklyn based bilingual Yoga Teacher (English and Spanish) who specializes in Vinyasa, Power Vinyasa, Yoga Sculpt, and Restorative Yoga. Our conversation starts with intuitive eating and listening to your body. We also chat about her daily routine which includes skin care + her EVO Journal. It’s really important to Adrianna to make sure that her cup is full and she takes the time for hydration and nourishment. Adrianna tells us about her personal yoga practices like legs up the wall when she is stressed. We also go deep into resistance, procrastination, and time blocking. She also talks about activism + taking action, and intent vs. impact. There are so many gems and delicious quotes in this podcast like this one: “Making sure that you're ok. That your cup is full and you are replenished. That you have what it it takes (hydration + nourishment) to show up for the planned and unplanned events in your life.” — Adrianna Naomi Tag us @chefcarlacontreras and @adriannanaomi #showupfully Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Curious about Poppy? Learn more here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1602927094336-8DD7Y1HVYOXKDEERZFQ6/DTR_6716.JPG Nourishing Creativity Podcast - Episode 28: Working with a Full Cup + Using your Voice to Do Good with Adrianna Naomi - About Adrianna Naomi Adrianna Naomi is a Brooklyn based bilingual Yoga Teacher (English and Spanish) who specializes in Vinyasa, Power Vinyasa, Yoga Sculpt, and Restorative Yoga. Born and raised in Puerto Rico, Adrianna had taken a handful of yoga classes in college. It wasn't until Adrianna moved to NYC in August 2013 that she developed a consistent practice. Whether it was an invigorating vinyasa class or a profoundly spiritual kundalini practice, the time Adrianna spent on her mat allowed her to tune inwards and find peace within her perceived turmoil. Yoga brought Adrianna a sensation of "coming back home", which inspired her to deepen her practice. In June 2018 she graduated from her 200hr teacher training focused on Baptiste-inspired Vinyasa at CorePower Yoga, Williamsburg. This training focused on postural awareness and effective teaching by using mostly the instructor's words. To achieve this, Adrianna studied anatomy, alignment, and intelligent sequencing extensively. Adrianna has been consistently teaching since July 2018 and managed CorePower Yoga's Flatiron studio from 2019 - 2020. After COVID-19, Adrianna transitioned her class offerings online where she teaches and connects with her community via Zoom. Adrianna's interest in anatomy, yoga physiology and biomechanics led her to pursue her 500hr Advanced Yoga Teacher Training with Jason Crandell which she will graduate from in spring 2021. Yoga has impacted Adrianna's life in numerous ways. The physical posture practice has given her the space to explore what her body is capable of and work with the nuances surrounding the more subtle energetic aspects of herself. "Yoga is a practice that provides us with tools to free ourselves from preconditioned patterns that lead to anguish and suffering. It invites us to honor our human experience and to face our shortcomings with compassion and acceptance.” Through yoga, we integrate all aspects of our mind, body, and spirit to lead well-balanced lives in the support of ourselves, so that we can best serve and support others." FIND + WORK WITH ADRIANNA: www.adriannanaomi.com Instagram: @adriannanaomi https://www.carlacontreras.com/podcast/sarah-copeland monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1613822431407-IBAHHITH02UQV9IT4MZL/Sarah-copeland-chefcarla-podcast1.jpg Nourishing Creativity Podcast - Episode 27: Working Motherhood + Mentorship with Sarah Copeland - “I don’t want to raise consumers, I want to raise creatives. I want to raise people who contribute to the world, and not just consume everybody else’s contributions.” — Sarah Copeland I can’t wait for you to LISTEN to this podcast with Sarah Copeland. Put your headphones on and listen while you make one of Sarah’s recipes from her cookbooks or journal. Sarah Copeland is an award-winning writer, tastemaker and curator of good living. She is the author of Instant Family Meals, Every Day is Saturday, Feast and The Newlywed Cookbook, and the host of the Food Network Series, Every Day is Saturday, which exemplify Sarah’s standard for gorgeous imagery, luscious recipes, and simple luxuries. Our conversation starts with talking about working motherhood. She talks about her routine with her family, how they have a sit down breakfast everyday, and how it’s such a special time. Sarah talks about her “power days” in terms of work. She uses a big calendar to breakdown day, and focuses on her top three things to get done. Her days are full of doing different projects but she only does things, if she can, “show up fully.” Mentorship is very important to Sarah. She always has one to three young women that work with her to share + learn from her. Being available + present to her family so important. She loves giving back in her local community, fellow entrepreneurs, and to her community in social media. There are so many gems and delicious quotes in this podcast like this one: Sarah was told this by Lucinda Scala Quinn, “People are going to come to you, and ask you when you leave (Real Simple Magazine) and you go and you live your life. They are to ask you how to do it. You are giving other women permission. To take your time make the steps that work for you to prioritize your family.” I can’t wait to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras and @edibleliving on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about Health Coach Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Sign UP Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1613822298585-KFQ58XRULT4XTILIICTX/breakfastshots_INSTANT_FAMILY_MEALS_jpg.jpg Nourishing Creativity Podcast - Episode 27: Working Motherhood + Mentorship with Sarah Copeland - About Sarah Copeland Sarah Copeland is an award-winning writer, tastemaker and curator of good living. She is the author of Instant Family Meals, Every Day is Saturday, Feast and The Newlywed Cookbook, and the host of the Food Network Series, Every Day is Saturday, which exemplify Sarah’s standard for gorgeous imagery, luscious recipes, and simple luxuries. SARAH’S RECIPES, IMAGES AND WORDS FOCUS ON WHOLE-FOODS INGREDIENTS AND AN APPETITE FOR LIFE—INSPIRING CONFIDENCE, VITALITY AND JOY. The former Food Director at Real Simple magazine and a Food Network veteran, Sarah has spent a decade bringing her live full philosophy to homes across America. Sarah spent several years as a chef in New York City, and St. Tropez, France, and is a culinary school graduate and certified holistic health educator. Also a trained journalist, Sarah is passionate about storytelling. She and her recipes appear regularly in top publications and websites including The New York Times, Food & Wine, Saveur, Martha Stewart Living, Better Homes and Gardens, TheKitchn, Food52 and Food Network. SARAH’S REFRESHING APPROACH TO GOOD LIVING HAVE MADE HER AN IN-DEMAND VOICE FOR ALL THINGS FOOD, STYLE, AND FAMILY LIFE. She and her husband live in a small village north of New York City, where they raise fruits, vegetables, and their two young children, and host raucous twinkly-light dinner parties for friends. FIND + WORK WITH SARAH: Website: www.edibleliving.com Books: order here (def leave a review)! Pinterest: edibleliving Instagram: @edibleliving https://www.carlacontreras.com/podcast/chef-carla-show-up-fully-intro monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1613181182198-BU4L3EPG4EYLCJXES5V9/Show+Up+Fully.jpg Nourishing Creativity Podcast - Episode 26: Show Up Fully Intro + Aquarius New Moon with Chef Carla - I am so excited to introduce you to the new podcast Show Up Fully! It’s about how creatives + entrepreneurs Show Up in their real lives. In this short eight minute podcast episode, I introduce Show Up Fully + I share journal prompts on how to use the new moon in Aquarius energy that happened on 2/11/21. I chat about my friend and Aquarius Lyndsey Chambers, and her Anti-Anxiety workshop in my co-workshop space, Poppy Seed Society Here are the journal prompts I mention on the podcast and whenever you do these, it’s the perfect time! Write this out, open a Goggle doc, or do in your voice notes on your phone. Give yourself the space to write for 5-10 minutes. Make this your own practice! If you need help diving into this further, I have a Daily Digital Journal in Poppy that goes deeper. 1. How are you Showing Up Now (physically, emotionally, mentally, energetically) ? 2. How do you want to Show Up (physically, emotionally, mentally, energetically) ? 3. How will you be Showing Up three months from now (physically, emotionally, mentally, energetically) ? Listen on ITUNES + Spotify I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast PPS: I mention Lunar New Year, if you want to learn more click here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1612727449887-IQH0SGHNUHAC4ZF51135/contreras4.jpg Nourishing Creativity Podcast - Episode 26: Show Up Fully Intro + Aquarius New Moon with Chef Carla - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/nicole-raymondi monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1611005786663-UY09Y3KZA4ANO81OOTB9/Weekend+Warrior-2.jpg Nourishing Creativity Podcast - Episode 25: Resetting Your Morning Routine with Nicole Raymondi - “Even if you have 15 minutes in the morning (5 minutes of movement, 5 minutes of meditation, and 5 minutes of mindset). If you give yourself that space then you can show up much better in the world .” — Nicole Raymondi I can’t wait for you to LISTEN to this podcast with Nicole Raymondi. Put your headphones on and listen while you cook, clean or move your body. Nicole Raymondi is a Mindset Coach, NLP Practitioner, and founder of Self by Design, a new-age mindset method that combines neuroscience, psychology, and spirituality to show that you can redesign yourself with the power of your mind. Our conversation starts with grounding down in the most unlikely place. Nicole chats about being conscious around cooking and eating. We talk about eating seasonally as a way to sync with nature. Nicole talks about intuitive eating and using it as a way to support her day. She also talks about her dedication to her morning three step routine which includes movement, meditation, and mindset. There are so many gems and delicious quotes in this podcast like these ones: “When we eat real whole foods, that is nature. You’re consuming, interacting and in close relationship with nature while your are eating that meal.” “When I cook I try to bring a lot of good energy to that meal while I am creating it… You transfer that energy to your food and into your nervous system before you even consume it.” I can’t wait to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras and @nicole.raymondi @self.by.design on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about Health Coach Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Sign UP Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1606788095741-4XTM2EF1ONHULFRQBN5K/Nicole-raymondi-1.jpg Nourishing Creativity Podcast - Episode 25: Resetting Your Morning Routine with Nicole Raymondi - About Nicole Raymondi Nicole Raymondi is a Mindset Coach, NLP Practitioner, and founder of Self by Design, a new-age mindset method that combines neuroscience, psychology, and spirituality to show that you can redesign yourself with the power of your mind. After a number of physical, mental, and emotional health challenges that greatly affected her personal relationships and career growth, she discovered it was her own belief system, held in the subconscious mind, that was holding her back from experiencing a truly thriving life. As a result, she made it her mission to show people how to harness the power of their subconscious minds, which is running 90% of our behaviors, and immersed herself in all areas of study on the mind including programs in Cognitive Neuroscience and Cognitive Psychology at Stanford University, Neuro-Linguistic Programming (NLP), Clinical Hypnosis, Mindfulness, and EFT (emotional freedom technique). All of this expertise collides into her signature Self by Design Method. Her work has helped hundreds tap into the power of their subconscious minds and redesign their limitations to achieve emotional freedom, mental clarity, and thriving relationships, careers, and health in all areas of life. FIND + WORK WITH NICOLE: Website: www.nicoleraymondi.com App + Community: www.selfbydesign.com Instagram: @nicole.raymondi @self.by.design YouTube: Self by Design Channel https://www.carlacontreras.com/podcast/chef-carla-full-moon-in-cancer-2020 monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1609271115959-K6YJZ85ANAURFWZ8F93C/chef-carla-podcast-full-moon-cancer-2020.jpg Nourishing Creativity Podcast - Episode 24: Wash Away 2020 (and organize your home) with the Full Moon in Cancer w Chef Carla - Cancer rules the HOME. How can you use this energy to organize + bring a fresh start to 2021? Think of literally washing away 2020 and bringing new energy to 2021. I can’t wait for you to LISTEN to this podcast! I share tips on how to clean + organize your home and use the Full Moon in Cancer energy (that happened on 12/29/20). Here are the journal prompts I mention on the podcast: Write this out, open a Goggle doc, or do in your voice notes on your phone. Give yourself the space to write for 5-10 minutes. Make this your own practice! 1. Cancer rules the home. What part of your home needs the most attention now? Note: If you need help organizing your kitchen, remember if you leave a review on iTunes + either send it to me on Instagram @chefcarlacontreras or put it in your stories and tag me, I will send you my Pantry Refresh course for free! 2. What needs to change about that space in your home? 3. How will you feel once that space is clean + organized? 4. Let’s get our your calendar, when can you schedule your tidying up project? A tip I gave on the podcast, if you are short on time what can you skip (social media) and do this instead. 5. Don’t skip this step! Do your cleaning project and then take five minutes to write how you feel. What has shifted about your space. Do you want to schedule a check in? Perhaps once a week, month, or season? I can’t wait to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about Health Coach Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Sign UP Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1609270759621-F93RRUUVZAJJXXBF050W/chefcarla-full-moon-contreras2.jpg Nourishing Creativity Podcast - Episode 24: Wash Away 2020 (and organize your home) with the Full Moon in Cancer w Chef Carla - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/chef-carla-full-moon-in-gemini-2020 monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1606757880995-MWLADW9ZI7QTBO4KL37E/chef-carla-podcast-full-moon-gemini-2020-2.jpg Nourishing Creativity Podcast - Episode 23: Blowing The Lid Off with the Full Moon in Gemini + Eclipse w Chef Carla - Gemini is ruled by Mercury (the planet of communication). How can you bring this energy into your life? I can’t wait for you to LISTEN to this podcast. I share some big announcements: like the changing the name of this podcast + the launch of my new business, Poppy Seed Society. I start this episode with talking about the Full Moon in Gemni that happened on November 30th, 2020. Here are the journal prompts I mention in the show: Write this out, open a Goggle doc, or do in your voice notes on your phone. Give yourself the space to write for 5-10 minutes. NOTE: Make this your own practice! 1. Gemini is ruled by Mercury, the planet of communication. What message fo you need to share: written, video, or audio? Think about personally and or professionally? 2. Eclipses blow the lid off things. What do you need to express, let out, or accept fully in your life? What needs to release or change? 3. Gemini is a mutable sign, which means it is that last sign of the season and teaches us the lessons we need to learn. Think back to Spring of 2020, what are the lessons that you have learned? How far have you come since then? What are your greatest lessons of 2020? I can’t wait to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about Health Coach Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Sign UP Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1605974124540-H1SEFZ2J5F4XLNCW2PRR/Poppyseedsociety-chefcarla.jpeg Nourishing Creativity Podcast - Episode 23: Blowing The Lid Off with the Full Moon in Gemini + Eclipse w Chef Carla - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/chef-carla-full-moon-in-taurus-2020 monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1604141214716-M9TBC45U6IHQOFH0J7SO/chef-carla-podcast-full-moon-taurus-2.jpg Nourishing Creativity Podcast - Episode 22: How to Use the Full Moon in Taurus to Nourish Yourself with Chef Carla - Taurus rules the throat. How can you bring nourishment into your life with this energy? I can’t wait for you to LISTEN to this podcast. It’s a “More Than a Chef” solo episode with me. I will be sharing ways to work on your health, wellness, mindset and more. I start this episode with talking about the Full Moon in Taurus that happened on October 31st, 2020. I give you actionable tips on how you can use the Full Moon in Taurus energy to bring beauty into your kitchen + food. How can you bring NOURISHING energy into you life through creating a morning water ritual, drinking teas, smoothies, bone broth and so much more! Here are some journal prompts for you to get thinking: Write this out, open a Goggle doc, or do in your notes on your phone. Give yourself the space to write for 5-10 minutes. NOTE: Make this your own practice! 1. How can I nourish myself with beverages? Can I drink a cup of water when I first get up? 2. What ingredients can you add to my food make it MORE beautiful? What can you use that you have right now in your fridge, pantry or freezer? Is it time to pull out your beautiful glasses, plates, napkins? 3. Can you eat seasonally + locally to CONNECT with the earth? I can’t wait to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about Health Coach Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Sign UP Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1604113803385-0YLMSS62C9WXP8M2R9L6/chef-carla-full-moon-in-taurus.jpeg Nourishing Creativity Podcast - Episode 22: How to Use the Full Moon in Taurus to Nourish Yourself with Chef Carla - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/fercci monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1604112304382-FABQBBUHC3ROIU7DT5GD/chefcarla-podcast-ferrci.jpg Nourishing Creativity Podcast - Episode 21: Grounding + What it Means to be a Human with Fercci - “We find the richest form and shape of energy, when we look outside our windows and doors, that is in nature.” — Fercci I can’t wait for you to LISTEN to this podcast with Fercci. Put your headphones on and listen while you cook, clean or move your body. Fercci is a health and wellness lover. She is a former ballerina from Venezuela and the owner of Ask Fercci, a space where women can get verified facts about their health and wellness. Our conversation starts with creating community on Instagram + getting verified health information from experts. We chat about food + cooking, intuitive eating, being a digital nomad, and creating routine in a pandemic. Fercci and I talk about how to stop the cycle of comparing ourselves. She also talk about setting short term goals which starts with taking tiny steps. We go deep into cycles + nature + being in tune with your body. There are so many gems and delicious quotes in this podcast like these ones: “(When we) stop doubting and comparing ourselves, it is a way to actively do something for our own mental well-being every day.” I can’t wait to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras + @askferrci on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about Health Coach Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Sign UP Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com PPS: Grab the Free Cooking Meditation album, I mention on the podcast. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1604108985460-KNGG0FPGFGU16ZHYAON7/chefcarla-fercci-podcast-1.jpg Nourishing Creativity Podcast - Episode 21: Grounding + What it Means to be a Human with Fercci - About Fercci Fercci is a health and wellness lover. She is a former ballerina from Venezuela and the owner of Ask Fercci, a space where women can get verified facts about their health and wellness. There is too much info out there and companies and bloggers are always trying to fool us for a magic fix, so instead of not knowing you can come to Ask Fercci to uncover the truth together! #askfercci FIND + WORK WITH FERRCI: www.askfercci.com Instagram: @askferrci Free Membership: join here 28 Day Rebalance: save 50% with the code CHEFCARLA https://www.carlacontreras.com/podcast/chef-carla-health-coach-podcast monthly 0.5 2023-06-17 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1641676279575-LJRWEKNBIEVRGBXV19JQ/IMG_3460.jpg Nourishing Creativity Podcast - Episode 20: My Health Coach Training + Becoming Nutritious Life Certified w Chef Carla - Give yourself permission to dream + fail + make it your own! I can’t wait for you to LISTEN to this podcast. It’s a “More Than a Chef” solo episode with me. I will be sharing ways to work on your health, wellness, mindset and more. I start this episode talking about my health coach training at The Institute for Integrative Nutrition in 2010 and how my life change by listening to a lecture on a red iPod in a Starbucks. I talk about my experience becoming Nutritious Life Certified with Keri Glassman RD. How it kickstarted my freelance food styling, recipe development, and food writing and how it’s been such an incredible support of my career. I tell you about the beginning of Cook+Chop: online cooking school, epic failures + how I turned my health coaching into a business coaching business + so much MORE! I can’t wait to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Are you interested in starting a new career or learning about nutrition to improve your own health? Nutritious Life Studio: You’ll learn cutting-edge nutrition, coaching, and business education from world-renowned dietitian, Keri Glassman, MS, RDN, CDN. The NLS Community is very engaged and supportive, Keri goes live weekly to answer your questions. FREE 72-HOUR ACCESS: Sign up Email me directly for my alumni tuition discount & bonuses hello@carlacontreras.com 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 Sign up Email me directly for your bonuses hello@carlacontreras.com Note: I am a proud affiliate of IIN & NLS, I receive a small percentage of the sales. I appreciate your support of my small Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9eddcfb-a58c-45f9-9303-b6b865eb1da4/IMG_4171.jpg Nourishing Creativity Podcast - Episode 20: My Health Coach Training + Becoming Nutritious Life Certified w Chef Carla - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/chef-carla-new-moon-in-libra-2020 monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1602932525589-HQSAMLE61HUXAF4W43XB/chef-carla-new-moon-libra1.jpg Nourishing Creativity Podcast - Episode 19: How to Use the Full Moon in Libra to Bring Beauty into your Kitchen with Chef Carla - Libra is ruled by the planet Venus (love and beauty). How can you use that energy to bring beauty into your kitchen? I can’t wait for you to LISTEN to this podcast. It’s a “More Than a Chef” solo episode with me. I will be sharing ways to work on your health, wellness, mindset and more. I start this episode with talking about how the New Moon in Libra that happened on October 16th, 2020. I give you actionable tips on how you can use this energy to bring beauty into your kitchen + food. How can you use the New Moon energy to “plant seeds” and start new habits, traditions, and rituals in your kitchen? Here are some journal prompts for you to get thinking: Write this out, open a Goggle doc, or do in your notes on your phone. Give yourself the space to write for 5-10 minutes. NOTE: Make this your own practice! 1. How can I make a plan to use my food (especially fresh produce) as soon as I can, so it stays fresh and beautiful? Get my Insta-worthy Salad Course FREE. 2. What ingredients can you add to my food make it MORE beautiful (are you able to support local + small business)? Examples: Seed and Mill Tahini, Slow Up Bars, Sach Foods, Haven’s Kitchen, Evolution_18, August Uncommon Tea, Matcha Love, Anima Mundi Herbals. 3. Clean your pantry, fridge, and freezer. Wipe it down with 2 cups of white vinegar + 2 cups of water + 1 cap of Thieves (note: its a huge bottle and will last you ages)! If you want to add glass jars here are some ideas in the Shop. Here is the Pantry Refresh Course if you need help. 4. Schedule it in your calendar now. Example: I am going to start cleaning my pantry once per season, I will set up a reoccurring calendar reminder. I can’t wait to hear your thoughts! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about Health Coach Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Sign UP Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1602934508871-R8QQX1CDZJYO53SOV1UD/chef-carla-new-moon-libra.jpeg Nourishing Creativity Podcast - Episode 19: How to Use the Full Moon in Libra to Bring Beauty into your Kitchen with Chef Carla - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/valerie-oula monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1602293142220-I003FOC74YYKET6WYYU0/chefcarla-Valerie-Oula-podcast-2.jpg Nourishing Creativity Podcast - Episode 18: Seeing Beauty Everywhere + Everything is Energy with Valerie Oula - “There is beauty everywhere, if we allow ourselves to see it.” — Valerie Oula I can’t wait for you to LISTEN to this podcast with Valerie Oula. Pour yourself a cup of tea, that's exactly what we drank as we recorded this episode! Valerie Oula is a KRI certified Kundalini Yoga Instructor, Reiki Master Teacher and a practitioner of many energetic healing modalities. She is the founder of Modern Ritual NYC, a holistic lifestyle offering for mind, body and soul. Our conversation starts with creating ease in the kitchen which is so incredibly important right now. We chat roasted veggies, one pot meals, and her love for sourdough bread. Valerie and I go deep into trusting the universe, allowing things to happen verses pushing and doing, and talk about creating a meditation practice of paying attention to your surroundings vs the traditional idea of sitting down and being still. There are so many gems and delicious quotes in this podcast like these ones: “The fact that we show up and do our own work, know that that energy reverberates out.” “If you are hustling and trying too hard, it’s not coming together for a reason.” “That’s where the magic lies, in the simplicity of things.” CHALLENGE: Valerie encourages you to find something beautiful even amidst the challenges in our world right now. Tag us @chefcarlacontreras and @valarieoula #cookingisthenewhealthy. We want to see what beauty you find! Listen on ITUNES + Spotify Eat Well, xo Chef Carla PS: Curious about Health Coach Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Sign UP Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1602294511391-C3LZTLVC9BQWT6QF6HC3/IMG_6110.JPG Nourishing Creativity Podcast - Episode 18: Seeing Beauty Everywhere + Everything is Energy with Valerie Oula - About Valerie Oula Valerie Oula is a KRI certified Kundalini Yoga Instructor, Reiki Master Teacher and a practitioner of many energetic healing modalities. She is the founder of Modern Ritual NYC, a holistic lifestyle offering for mind, body and soul. From healing sessions, workshops and gong baths to a line of artisanal energetic products crafted in NYC to serve the divine light within all. Her spiritual name, Saranjeet means sanctuary and victory. Her one-on-one healing sessions and classes provide a strong container for clients and students to come into balance, to align with their true selves. Her path is to create sacred space for all to experience victory through energy work and the transformative technology of Kundalini Yoga. FIND + WORK WITH VALERIE: modernritualnyc.com Instagram: @valerieoula Book: A Little Bit of Reiki Floral Tapping: Learn more here https://www.carlacontreras.com/podcast/stacie-billis monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1601683787872-QBLQADUJYTINWRFG4ERV/Weekend+Warrior-2.jpg Nourishing Creativity Podcast - Episode 17: Finding your Food Joy + Permission to be REAL with Stacie Billis - “Be REAL with yourself… and let go of the extra thinking and guilt because that’s when the food joy sets in.” — Stacie Billis I can’t wait for you to LISTEN to this podcast with Stacie Billis! We chatted on Mother’s Day but this message rings true now, more than ever! This episode is jam packed with goodness, put your headphones on and pour your favorite beverage. Stacie Billis is a whisky-loving, pop-culture obsessed cookbook writer and half of the duo behind the Didn't I Just Feed You podcast. Praised for her non-judgmental approach and laid-back cooking style, Stacie is all about bringing joy back to busy family kitchens. Our conversation starts with creating joy around food. You will get to hear our behind the scenes, as we chat, as food professionals, entrepreneurs, and moms. I adore Stacie’s philosophy about shopping local + small. “It’s up to us to put our money (whatever money we have) to support small businesses.” Her approach to being REAL and ditching guilt is pure GOLD (mom, health, food, family, or work). There are so many gems and delicious quotes in this podcast like this one: “It’s really not about raising kids that know about ramps or eat kale or the things you think is healthy. It’s about raising kids that have a healthy relationship with food and that comes from joy around the family table, no matter what’s on the table.” I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras + @staciebillis + @didntijustfeedyou on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Curious about Health Coach Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Sign UP Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1601670440624-7G2A4FF9NJ0FOBE2G4RO/stacie-billis-podcast-1.jpg Nourishing Creativity Podcast - Episode 17: Finding your Food Joy + Permission to be REAL with Stacie Billis - About Stacie Billis Stacie Billis is a whisky-loving, pop-culture obsessed cookbook writer and half of the duo behind the Didn't I Just Feed You podcast. Praised for her non-judgmental approach and laid-back cooking style, Stacie is all about bringing joy back to busy family kitchens. Because she knows that everyone loves to gather and eat — the cooking part just needs to be easier. She helps with that. Ever the kitchen problem solver, Stacie meets busy cooks wherever they are with simple recipes, pro tips, clever tricks, and smart shortcuts that help them get homemade (and semi-homemade) meals on their tables in their way, on their time, within their budgets. FIND + WORK WITH STACIE: staciebillis.com + Get her cookbook, “Winner! Winner! Chicken Dinner: 50 Winning Ways to Cook It Up! Instagram: @staciebillis + @didntijustfeedyou Podcast: Didn’t I Just Feed You https://www.carlacontreras.com/podcast/chef-carla-full-moon-in-aries-2020 monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1601650685911-8TPZLKX4HK66YNWA775G/chefcarla-full-moon-in-aries-2.jpg Nourishing Creativity Podcast - 16: How to Use the Full Moon in Aries to Get Rid of What is Not Serving You with Chef Carla - What part of your life is NOT serving you right now? What can you do to support that change, aka, “what do you need to use the Aries fire energy to burn to the ground”? I can’t wait for you to LISTEN to this podcast. It’s a “More Than a Chef” solo episode with me. I will be sharing ways to work on your health, wellness, mindset and more. I start this episode with talking about how the Full Moon in Aries that happened on October 1st, 2020. I give you actionable tips on how you can use this energy to learn something new, get physical, and change the things that are no longing serving you. How can you use the Aries fire energy “burn down” parts of your life that are no longer serving you. Here are some journal prompts for you to get thinking: Write this out, open a Goggle doc, or do in your notes on your phone. Give yourself the space to write for 5-10 minutes. NOTE: You can answer these questions around food, work or anything you want to work on. 1. What part of my life is not serving me right now? 2. What needs to change aka, “what do you need to use the Aries fire energy to burn to the ground”? 3. What actions do I need to take to support this change? 4. What could get in my way of living this? Do I need support (coach, course, friend, family)? 5. Schedule it in your calendar now. Example: I want to write my grocery list + plan my menu for the week ahead on Fridays, I will set up a reoccurring calendar reminder. If getting organized in the KITCHEN what you want to work on, I have the Pantry Refresh Course that has all my menu planning, grocery lists, prep lists plus teaches your how to clean, organize and stock your pantry. If you are looking for more, I have the Cook+Chop: online cooking school Bundle Deal that has all of my online courses. Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfully I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com PPS: Here is Kait Hurley's episode + a trial to her app. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1599830213496-UXX65ZE2Y8V32TZSVW7F/chefcarla-podcast-anxiety-wim-hof.jpg Nourishing Creativity Podcast - 16: How to Use the Full Moon in Aries to Get Rid of What is Not Serving You with Chef Carla - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/carolyn-herfurth monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1600904143076-MX0JB1WVC292NSQR7T99/chef-carla-podcast-carolyn-herfurth-2.jpg Nourishing Creativity Podcast - Episode 15: Finding a Way to Survive in Business + Stopping the Cycle of Contraction with Carolyn Herfurth - “The feeling of uncertainty does’t have to create hustle. Take control of what you can, which is your thoughts and actions.” — Carolyn Herfurth I can’t wait for you to LISTEN to this podcast with Carolyn Herfurth! We chatted at the beginning of the pandemic but this message rings true now, more than ever. Carolyn Herfurth is a fierce lovin’, truth-speaking, high-fiving, to-the-point, no-BS, business-building force of nature. We have worked together on my business (she has def called me on my BS) and we have shared a ton of laughs! Our conversation starts with survival in terms of your small business (this philosophy can be applied anywhere in your life). We also chat about the mindset of and energy of creating flow vs contraction. We talk about one of my favorite tools that I use in my life for working with negative beliefs. I love Carolyn’s explanation of seeing the pandemic as an opportunity and a chance to grow. “This is your chance to dig into a deep well of intellectual capital that you have and reshape it and be the leader.” Listen on ITUNES + Spotify Please tag us @chefcarlacontreras and @carolynherfurth on Instagram so we can continue the conversation! Use the hashtag #showupfully Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1600940873006-4ZBCFC99ZLCZ88CY4R63/chef-carla-podcast-Carolyn-Herfurth-1.jpg Nourishing Creativity Podcast - Episode 15: Finding a Way to Survive in Business + Stopping the Cycle of Contraction with Carolyn Herfurth - About Carolyn Herfurth Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/chef-carla-get-back-in-kitchen-virgo-2020 monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1600507763733-ZI2WCKTEJMSYS3ZW5SPH/Weekend+Warrior-4.jpg Nourishing Creativity Podcast - 14: How to Use the New Moon in Virgo to Reset Your Routines with Work + Health with Chef Carla - “The world is in flux right now. The thing that we can control is our home, our food, and how we are (show up) in the world.” I can’t wait for you to LISTEN to this podcast. It’s a “More Than a Chef” solo episode with me. I will be sharing ways to work on your health, wellness, mindset and more. I start this episode with talking about how the Virgo New Moon on September 17th, 2020 supported changing routines around health + work (don’t worry whenever you read this or listen to the podcast, trust it’s the right time). I give you actionable tips on how you can get back into the kitchen and start a new routine. Here are some journal prompts for you to get thinking about your routine: Write this out, open a Goggle doc, or do in your notes on your phone. Give yourself the space to write for 5-10 minutes. NOTE: You can answer these questions around food, work or anything you want to work on. 1. What part of my routine or perhaps my old routine do I need to let go of? 2. What does my ideal day look like TODAY, where I am right now? 3. What actions do I need to take to support living my ideal day? 4. What could get in my way of living this? Do I need support (coach, course, friend, family)? 5. Schedule it in your calendar now. Example: I want to write my grocery list + plan my menu for the week ahead on Fridays, I will set up a reoccurring calendar reminder. If getting organized in the KITCHEN what you want to work on, I have the Pantry Refresh Course that has all my menu planning, grocery lists, prep lists plus teaches your how to clean, organize and stock your pantry. If you are looking for more, I have the Cook+Chop: online cooking school Bundle Deal that has all of my online courses. Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #cookingisthenewhealthy I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1599830213496-UXX65ZE2Y8V32TZSVW7F/chefcarla-podcast-anxiety-wim-hof.jpg Nourishing Creativity Podcast - 14: How to Use the New Moon in Virgo to Reset Your Routines with Work + Health with Chef Carla - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/gwen-dittmar monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1600450987969-7FZZB20T3H4IDQMDKKPS/chef-carla-podcast-gwen-dittmar-2.jpg Nourishing Creativity Podcast - Episode 13: Multiple Levels of Consciousness + How to Live Human Design with Gwen Dittmar - “Women (and men) push themselves to be the same person: to show up the same way, to have the same amount of energy, to eat the same things every single day, and that is not really effective. What it does it sets us (women) up for failure.” — Gwen Dittmar I can’t wait for you to LISTEN to this podcast with Gwen Ditmar! Gwen Dittmar guides founders, executives, workers, professionals, creatives, and stay at home moms back to their true self and purpose through a blend of coaching, healing, energy work, breathwork, and action. Our conversation starts with the expectation that we (as humans) have to show up the same every day (energy, food, work) and how that doesn’t serve us. We chat about the multiple levels of consciousness: physical, mental, emotional, emotional, spiritual, and energetic. I love Gwen’s explanation of healing work and how it can seem selfish but in reality when you heal, you heal yourself, you heal the world. She goes deep into Human Design and how you can use your own design to work with you. Also, how some things can in your Human Design chart can give you peace, validation, or cause you to question. Listen on ITUNES + Spotify Please tag us @chefcarlacontreras and @gwendittmar on Instagram so we can continue the conversation! Use the hashtag #cookingisthenewhealthy Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com PPS: Gwen mentions bone broth. If you are interested in making your own here is my recipe. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1600445759830-P77KY2TARVRRYVPULX47/chef-carla-podcast-gwen-dittmar.jpg Nourishing Creativity Podcast - Episode 13: Multiple Levels of Consciousness + How to Live Human Design with Gwen Dittmar - About Gwen Dittmar Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/emily-nachazel monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1599902063625-NVBDT5Z5R8BHUQ77UPRC/Weekend+Warrior-2.jpg Nourishing Creativity Podcast - Episode 12: Radical Acts of Pleasure + Knowing You Have The Answers with Emily Nachazel - “Almost always we have the answers within us, we just have to take the time to tune in and listen” — Emily Nachazel I can’t wait for you to LISTEN to this podcast with Emily Nachazel! Emily Nachazel is a Holistic Health Coach, Registered Yoga Instructor and Universal Health Principles practitioner currently living the digital nomad life. Our conversation starts with nourishing yourself and listening to your intuition when it comes to food. I love Emily’s philosophy on pleasure being a radical act. We also chat about creating real connection on social media and not being defined by likes or numbers. Emily CHALLENGES you to get curious about yourself and to find the tools, modalities, or communities that encourage you to be more of yourself. Listen on ITUNES + Spotify Please tag us @chefcarlacontreras and @emilynachazel on Instagram so we can continue the conversation! Use the hashtag #cookingisthenewhealthy Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com PPS: Emily mentions a few things on this podcast. I made the banana bread, it’s amazing! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1599854999770-AN62PBGM0Q5DO7SUTFX8/sedona%2C+arizona+retreat+2020-101.jpg Nourishing Creativity Podcast - Episode 12: Radical Acts of Pleasure + Knowing You Have The Answers with Emily Nachazel - About Emily Nachazel Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/chef-carla-anxiety-wim-hoff monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1599833753320-5FEVLX73TBC6QWT5JH9P/chef-carla-contreras-wim-hof-anxiety-podcast.jpg Nourishing Creativity Podcast - Episode 11: Reducing Anxiety + Stopping Panic Attacks with the Wim Hof Method with Chef Carla Contreras - NOTE: Do not skip the steps! Wim Hoff developed this method for a reason, I wrote a full blog post of the steps for you. Ask me any questions! I can’t wait for you to LISTEN to this podcast. It’s the first “More Than a Chef” solo episode with me. I will be sharing ways to work on your health, wellness, mindset and more. I start this episode with my struggle with anxiety and my very elaborate morning routine. I needed to find something that was fast + easy. I came across the Wim Hof Method and the results have been INCREDIBLE. I CHALLENGE you to try the Wim Hof Method and let me know how it goes. I wrote a full blog post on it here. Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #cookingisthenewhealthy I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com Disclaimer: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1599830213496-UXX65ZE2Y8V32TZSVW7F/chefcarla-podcast-anxiety-wim-hof.jpg Nourishing Creativity Podcast - Episode 11: Reducing Anxiety + Stopping Panic Attacks with the Wim Hof Method with Chef Carla Contreras - About Chef Carla Contreras Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/nathalie-carpenter monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598655799606-X89IDQLJNHWBUOGS0EVO/nathalie-carpenter-podcast.jpg Nourishing Creativity Podcast - Episode 10: The Possibility of Pivoting + Leading with Service with Nathalie Carpenter - “There is always possibility. It doesn’t always feel like it but there is always an option, even if it doesn’t feel like there is.” — Nathalie Carpenter I can’t wait for you to LISTEN to this podcast with Nathalie Carpenter. Nathalie Carpenter is the Chief Marketing Strategist and Founder of Well + Luxe, as well as an infertility awareness change maker, speaker, writer and blogger at Fertilust. Our conversation starts with nourishing yourself, first thing in the morning. We chat also about being of service, giving back, and providing your good whatever that looks like. Nathalie also chats about COIVD homework and I love this idea. The world has changed so much! If part of what you are working on is anti-racism and learning more about how to have difficult conversation, listen to this podcast. Nathalie and I both CHALLENGE you to start your day with giving back! We can wait to hear what happens. Listen on ITUNES + Spotify Please tag us @chefcarlacontreras and @fertilust on Instagram so we can continue the conversation and you can share with us, if you do the giving back challenge! Use the hashtag #cookingisthenewhealthy I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: I mention the study about The Helper’s High in the New York Times here it is. Listen to Episode: 1 to learn about the 5/5. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598643974083-JNPQS8RTU7IR52DM8EHR/NATHALIE_JULY19_MICHELLEROSEPHOTOBW_DSC1088_R2.jpg Nourishing Creativity Podcast - Episode 10: The Possibility of Pivoting + Leading with Service with Nathalie Carpenter - About Nathalie Carpenter Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/dr-sarah-biffen monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598363684759-L87WA0H85TAYK0BQT6GI/dr-sarah-biffen-podcast.jpg Nourishing Creativity Podcast - Episode 9: Self Appreciation + the Ritual of Rest with Dr. Sarah Biffen - “You need to eat what makes you happy, and what truly makes you feel good.” —Dr. Sarah Biffen I can’t wait for you to LISTEN to this podcast with Sarah Biffen. Sarah Biffen is a Doctor of Chinese Medicine, Licensed Acupuncturist, Board Certified Herbalist, Reiki Practitioner, and Holistic Health Coach that works both in person in NYC and virtually. Our conversation starts with nourishing yourself, as a form of self care and loving your body. We chat about sleep and creating a sleep ritual. Sarah also chats about being afraid and doing it anyways, especially in business. Sarah CHALLENGES you to drink 16 ounce glass of room temperature water every single morning, before you do anything else. This is incredible if you have any digestive or gut health issues. Listen on ITUNES + Spotify Please tag us @chefcarlacontreras and @dr.sarahbiffen on Instagram so we can continue the conversation and you can share with us, if you do Sarah’s challenge! Use the hashtag #cookingisthenewhealthy I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com PPS: Sarah also mentions the Four Agreements by Don Miguel Ruiz. I mention the meditation by Gabby Bernstein that I use every single time that I teach or perform. We both mention Netflix documentaries. Steve Madden and Micheal Jordan. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598295004747-QNJEXA5HI38BPJ7KQ98C/Screen+Shot+2020-08-24+at+2.43.29+PM.png Nourishing Creativity Podcast - Episode 9: Self Appreciation + the Ritual of Rest with Dr. Sarah Biffen - About Dr. Sarah Biffen Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/kendra-fitzgerald monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598018499905-ES61IIJO334UHDCSJ7VT/chef-carla-kendra-fitzgerald-podcast.jpg Nourishing Creativity Podcast - Episode 8: Pelvic Floor with Kendra Fitzgerald of Devoted Mamas - “Your muscles need to rest as much as they engage. They can only engage as much as they rest. Your body is the same.” —Kendra Fitzgerald I can’t wait for you to LISTEN to this podcast with Kendra Fitzgerald. Kendra is a Postpartum Corrective Exercise Specialist, Personal Trainer, and Yoga Teacher. She is also the co-founder of Devoted Mamas a virtual studio with courses to help you be strong and vibrant in pregnancy and postpartum. Our conversation starts with rest, which is vital, we also chat about awareness in your body (how are you holding your body, are you compensating or clenching) and your pelvic floor. Kendra also talks about the SECRET to her delicious salads (she even shouts out my More Than Salad course). The pelvic floor is the foundation of our strength in our body. Kendra also CHALLENGES you to check in on your posture during everyday activities and even during exercise like Peloton. Listen on ITUNES + Spotify Please tag us @chefcarlacontreras and @devotedmamas on Instagram so we can continue the conversation and you can share with us, if you do Kendra’s challenge! Use the hashtag #cookingisthenewhealthy I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598016966664-QXO4UVZ6N9B1QN3QO48K/Screen+Shot+2019-06-17+at+11.21.19+AM.png Nourishing Creativity Podcast - Episode 8: Pelvic Floor with Kendra Fitzgerald of Devoted Mamas - About Kendra Fitzgerald Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/kat-kim monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1597779754539-DM89DQL9DKDZGE1DZC3P/Chef-Carla-Contreras-Kat-Kim.jpg Nourishing Creativity Podcast - Episode 7: Spiritual Consumerism + Unlearning Capitalism with Kat Kim - “Why do so many of us feel such a huge void in our lives, that we are constantly looking for something outside of us to fill that void.” —Kat Kim I can’t wait for you to LISTEN to this podcast with Kat Kim. We recorded this conversation back in April of 2020. Kat is a Religious Science Spiritual Practitioner, workshop leader, and founder of The School of Divine Confidence, an online school that offers spiritual training and confidence coaching to rising women leaders across the world. Our conversation is about dropping consumer spirituality, how we can be part of a global community, and how to stop looking outside of ourselves. Kat also talks about how systems are breaking down and how it can be very scary but also very hopeful. Listen on ITUNES + Spotify Please tag us @chefcarlacontreras and @katkimoffical on Instagram so we can continue the conversation, after you listen to this podcast! Use the hashtag #cookingisthenewhealthy I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593313386991-M02QJ5ARHFDK5P59UOR0/51954197_2353890961505916_4932020952994152448_o.jpg Nourishing Creativity Podcast - Episode 7: Spiritual Consumerism + Unlearning Capitalism with Kat Kim - About Kat Kim Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/meagan-williamson monthly 0.5 2024-04-25 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1597415572374-WWND3QQ8JH4OGLD969J7/Chef-Carla-Podcast-w-Meagan-Williamson.jpg Nourishing Creativity Podcast - Consistency + Where You Put Your Energy with Pinterest Strategist Meagan Williamson - “We are always rushing from one thing to another, if you aren’t intentional food is an afterthought .” — Meagan Williamson I can’t wait for you to LISTEN to this podcast with Meagan. I have been working with her for the past few years on my Pinterest Strategy. We recorded this episode back in February. Meagan Williamson is the Founder of Pin Potential. She is a Pinterest Strategist, online marketing expert, and total obsessed Pinner! She is also a trained psychologist and mama living in Canada. In our conversation we chat about being consistent in your life and business, ordering meal kits, and the reality of food waste. You need to hear her philosophy about where you put your energy, and owning your involvement, especially when things don’t work out as planned (hello 2020)! Listen on ITUNES + Spotify Please tag me @chefcarlacontreras and @meaganawilliamson on Instagram so we can see you take action, after you listen to this podcast! Use the hashtag #cookingisthenewhealthy I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com PPS: I mention UNFOLD Mastermind Entrepreneurs in the podcast. It’s now Poppy Join here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1597415897928-VRNAY11QEJDXWSX7361O/Screen+Shot+2020-08-14+at+10.16.09+AM.png Nourishing Creativity Podcast - Consistency + Where You Put Your Energy with Pinterest Strategist Meagan Williamson - About Meagan Williamson Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/becoming-free-humans monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1595361105798-KZ72J6TJS2RJZC6F4CEQ/Kianga-Ford-Rachel-Paz-Podcast-w-Chef-Carla-Contreras.jpg Nourishing Creativity Podcast - Episode 5: Intimate Allies: Doing Your Work with Rachel Paz + Kianga Ford of Becoming Free Humans - Who do you want to BE in the world? I can’t wait for you to LISTEN to this podcast with Rachel Paz and Kianga Ford of Becoming Free Humans. We discuss their upcoming course Intimate Allies. Their conversation and perspective blew me away! Rachel and Kianga are fellow podcasters + coaches. “We are transformational coaches dedicated to giving people the tools they need to connect with themselves and one another. Right now, we are creating space to do that around the topic of race—because the world needs these tools today. ” Our conversation is about how Rachel (White American) and Kianga (Black American) could have had a very strained time in their relationship these past few months. But it hasn’t been. They both have a commitment to expressing their deepest truths to each other, doing their own inner work to become the humans they wish to be, and to building the relationships they want to have. They also share a common toolkit for how to do this in connection with each other with they are teaching inside their course Intimate Allies. Update: This course is no longer being offered. Listen on ITUNES + Spotify Please tag me @chefcarlacontreras + @becomingfreehumans on Instagram, after you listen to this podcast! Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1594585354263-GTJXVZLGT052ZCX02U4Q/Kianga-Rachel.jpg Nourishing Creativity Podcast - Episode 5: Intimate Allies: Doing Your Work with Rachel Paz + Kianga Ford of Becoming Free Humans - About Kianga Ford + Rachel Paz Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/kait-hurley monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1595364617560-BM97Y89KBI7YQE9HFBFX/Kait-Hurley-Podcast-Chef-Carla-Contreras.jpg Nourishing Creativity Podcast - Episode 4: Learn How Use Anxiety to Work with You with Kait Hurley of the Kait App - “Just like the body wants to move, emotions do too.”—Kait Hurley I can’t wait for you to LISTEN to this podcast with Kait Hurley. I just ADORE Kait and I use her app to MOVE + Meditate. Kait is a digital entrepreneur, co-founder of the KAIT app, creator of the Move + Meditate Method, and a podcaster. Her teachings are based on ancient wisdom. Listen on ITUNES + Spotify Please tag me @chefcarlacontreras + @kaithurley on Instagram so we can see you take action, after you listen to this podcast! Use the hashtag #cookingisthenewhealthy I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Curious about Health Coaching Training? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593311652322-T7ORRGW4EZ6W8K205P2F/unnamed.jpg Nourishing Creativity Podcast - Episode 4: Learn How Use Anxiety to Work with You with Kait Hurley of the Kait App - About Kait Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/jessica-yatrofsky monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1594304340181-7DDDWB40MHNTLXA13TG5/Weekend+Warrior.jpg Nourishing Creativity Podcast - Episode 3: Giving Yourself a Break with Artist + Konmari Consultant Jessica Yatrovsky - “It’s ok, to put things that you currently have on your vision board.” —Jessica Yatrofsky I can’t wait for you to LISTEN to this podcast with Jessica. She was the director of Cook+Chop:online cooking school. Jessica is a fellow podcaster, artist, author, life style coach, Certified Konmari Consultant and a minimalist. In our conversation we chat about routines, meal prep, cooking for yourself, and dessert as a form of self care. You need to hear her philosophy on the impotence of vision boards and taking a break. Listen on ITUNES + Spotify Please tag me @chefcarlacontreras and @sparkjoydwell on Instagram so we can see you take action, after you listen to this podcast! Use the hashtag #cookingisthenewhealthy I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Curious about becoming a Health Coach? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592470058911-QDXDLUJLQ7RSMYO5ZB4U/at-house+tours-archive-jessica+yatrofsky-9c864079c407671629bf2316fa09e9ac2ac18704.jpeg Nourishing Creativity Podcast - Episode 3: Giving Yourself a Break with Artist + Konmari Consultant Jessica Yatrovsky - About Jessica Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/kimberly-espinel monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593306916290-R9YJ5G0X9ZBFDNRK3AYS/CITNH-kimberly.jpg Nourishing Creativity Podcast - Episode 2: How to Create Community + Share on Instagram with Kimberly Espinel of The Little Plantation - Get inspired to put your work out into the world. I can’t wait for you to LISTEN to this podcast with Kimberly Espinel of the Little Plantation. She is a fellow podcaster, food photographer, prop stylist and food stylist, food photography teacher and plant-based food blogger. Kimberly is such a light and builder of global community with her #eatcaptureshare challenge. Our conversation is about creating community, sharing, showing up, no matter what size your audience is. Listen on ITUNES + Spotify Please tag me @chefcarlacontreras + @thelittleplantation on Instagram so we can see you take action, after you listen to this podcast! I can’t wait to hear your thoughts! Eat Well, xo Chef Carla PS: Join Food Styling & Photography with Kimberly Espinel: This food photography and food styling online course provides everything you need to start taking exceptionally gorgeous food photos you never dreamed you could (even if you’re not that camera tech savvy)! Get £50 off Use code car50 Note: I am a proud affiliate of Kimberley’s program. I receive a small percentage of the sale. I appreciate your support of my small Latinx & women owned business. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592468769501-TRY2C4L51CSY1B07GA5M/easy-vegan-brownies-recipe.jpg Nourishing Creativity Podcast - Episode 2: How to Create Community + Share on Instagram with Kimberly Espinel of The Little Plantation - About Kimberly Espinel Easy Vegan Brownies Recipe + Photo by Kimberly Espinel of the Little Plantation https://www.carlacontreras.com/podcast/meal-prep-for-your-real-life-chef-carla-contreras monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1642788392622-VU3H3I9LWV8HSHVQK174/IMG_3460.jpg Nourishing Creativity Podcast - Episode 1: How to Meal Prep for your Real Life + Into to The Cooking is the New Healthy Podcast - “I believe cooking is the highest form of self-care.” — Chef Carla Contreras Chef Carla Contreras interviews entrepreneurs and creatives about how they Cook + Eat + Show Up in our REAL lives. The focus is on actionable tips that you can apply to your life. I can’t wait to hear your thoughts! Listen on Listen on ITUNES + Spotify Please tag me @chefcarlacontreras on Instagram so I can continue the conversation with you. Use the hashtag #showupfullypodcast Eat Well, xo Chef Carla PS: Interested Becoming a Health & Nutrition Coach? Nutritious Life Studio: The Nutrition Coach training with registered dietitian Keri Glassman. Get Your free 72-hour access Email me directly for a tuition discount & bonuses hello@carlacontreras.com The Institute for Integrative Nutrition: The Holistic Health Coach training program. Get the program OVERVIEW & Take a free class. plus Get up to 30% off your tuition Sign up here Email me directly for your sign up bonuses hello@carlacontreras.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/02e99fe6-b550-4995-a028-18c791909c1d/IMG_3999.jpg Nourishing Creativity Podcast - Episode 1: How to Meal Prep for your Real Life + Into to The Cooking is the New Healthy Podcast - About Chef Carla Contreras For the last 24 + years, I’ve worked as a trained chef in: Restaurants, hotels, as a chef instructor at three culinary schools, and personal chef in New York City. Since 2013, I have been sharing my gift of content creation with publications and brands like Better Homes and Gardens, The Wall Street Journal, Shape Magazine, justBobbi.com, Nutritious Life, Well + Good. In my personal brand, I not only show up for the hard things, I own them and then share them with the world, like my $38,000 lesson I learned in my business and evolution of a Digital Entrepreneur over the last ten years. In my online courses, I bring my years of experience as a trained chef, content creator, health and life coach, and meditation teacher to help you with you shift mindset around cooking & the content creation process. 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PRESS THE EASY BUTTON https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/434afcf2-a50e-4ab9-a21f-f41f0b2f389a/IMG_3498.jpg Home - The Nourishing Creativity Podcast listen to the podcast that listener’s say is, “part of my self-care practice.” Nourish Your Creative Life https://www.carlacontreras.com/template-consulting daily 0.75 2025-09-27 https://images.squarespace-cdn.com/content/v1/5e73a0f59487404b11bc273e/1585080519776-L60T6YPRI051ZTWBW2OQ/Color+Banner.jpg Template Consulting https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592486033711-P3O97UANICLC5M06V5XX/whitesquare.jpg Template Consulting https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592486033711-P3O97UANICLC5M06V5XX/whitesquare.jpg Template Consulting https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/40cb1e05-9fe5-4725-a7f8-27da7fbc72a4/IMG_3498.jpg Template Consulting - My Portfolio: Brands, Entrepreneurs, & Creatives I Can Help You With: Course & Community Building Creative Blocks & Energetic Alignment Newsletter & Substack Building Pinterest Strategy & Set Up Podcast Building & Editing Resources Social Media Strategy, Creating, + Editing Posts Squarespace Website Strategy & Design Content Creation & Recipe Development https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b7b5c295-ad3d-4ed7-99a3-7e76b622fb96/IMG_3972.jpg Template Consulting https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1614350653568-XO1U7PPCHX1R1ITXY999/Carla-contreras-3.jpeg Template Consulting - The Poppy Content Lab, Online Courses & Meditations https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1612728817688-ANNZVE0V4Y06JBDCF4PQ/IMG_3558.jpeg Template Consulting - Work with Me: Food Styling & 1:1 Social Media Mentorship https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1606150625276-FFPNGI815BEX1SQ9580N/IMG_8962.jpeg Template Consulting - Shop for Your Kitchen, Home, Business & More https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9b0a7ed-f8ca-43e6-b4d1-54398d1dca8a/IMG_3999.jpg Template Consulting - 1:1 Coaching & Strategy https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/70c6147e-50eb-47f6-b394-5af3eb3d9614/IMG_3550.jpg Template Consulting - Shop & Discounts https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/cf040f87-9efe-4fd3-86b0-a95b71960ae3/IMG_3950.jpg Template Consulting - Listen to the Podcast https://www.carlacontreras.com/blog-recipes daily 0.75 2024-11-15 https://www.carlacontreras.com/blog-recipes/raspberry-salad-dressing-recipe monthly 0.5 2025-08-10 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ea08e1b9-5f7a-49fe-9b21-36bddcdd9ce8/hibiscus-ginger-salad-dressing.JPG Blog - Raspberry Salad Dressing Recipe, Like It’s The 90’s - Raspberry Salad Dressing Recipe Makes about 1 1/4 cup Dressing Ingredients: 1 bag tadinteas Organic Hibiscus Tea 1 bag tadinteas Organic Ginger Root Tea 1/4 cup boiling water 2 Tbsp. olive oil 1/4 cup orange juice 1/2 cup frozen raspberries 2 Tbsp. fresh lime juice (about 2 limes juiced) 2 Tbsp. apple cider vinegar (balsamic also works) 1 tsp. Dijon mustard 1/16 tsp. sea salt 2–3 cranks of freshly ground pepper https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f075cb90-64f3-47a0-9c7b-d723f679eee3/new-podcast-cover.jpg Blog - Raspberry Salad Dressing Recipe, Like It’s The 90’s - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Nourishing Creativity Podcast: Interviews with creatives and entrepreneurs about their creative processes and how they move through creative blocks Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/strawberry-hibiscus-paleta-mocktail monthly 0.5 2025-08-10 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/6c2145b6-b7b5-4931-bf27-887daf0df3c2/Hibiscus-Chamomile-Paleta.jpg Blog - Strawberry Hibiscus Paleta Mocktail - Strawberry Hibiscus Paleta Mocktail Makes about 10 paletas Paleta Ingredients: 1/4 cup Tadin Hibiscus loose flowers 4 Tadin Organic Chamomile tea bags 2 cups boiling water 1/4 cup Tadin Chia Seeds 1/4 cup honey or agave (optional) 1 cup strawberries (about 10 fresh or frozen) 1/2 cup coconut milk 1/16 tsp. sea salt (the smallest pinch) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f075cb90-64f3-47a0-9c7b-d723f679eee3/new-podcast-cover.jpg Blog - Strawberry Hibiscus Paleta Mocktail - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Nourishing Creativity Podcast: Interviews with creatives and entrepreneurs about their creative processes and how they move through creative blocks Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/weekday-apple-cider-digestive-health-mocktail monthly 0.5 2025-07-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/e4871b54-b7fb-431d-a1da-d6b8f063d184/IMG_3560.jpg Blog - Weekday Apple Cider Digestive Health Mocktail - Weekday Apple Cider Digestive Health Mocktail Serves 4 Mocktail Ingredients: 1 Tbsp. apple cider vinegar like Braggs 1 dropper Belly Love Tonic (use code CARLA15) 2-3 dashes non alcoholic orange bitters 1 cup ice seltzer, to top off edible flower, garnish (optional) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f075cb90-64f3-47a0-9c7b-d723f679eee3/new-podcast-cover.jpg Blog - Weekday Apple Cider Digestive Health Mocktail - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Nourishing Creativity Podcast: Interviews with creatives and entrepreneurs about their creative processes and how they move through creative blocks Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/end-of-summer-mocktail-venezuelan-tizana monthly 0.5 2025-05-18 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a2cdedc2-0a12-4b40-b9b5-6f5300b8184a/Tizana.jpg Blog - End of Summer Mocktail: Venezuelan Tizana - Venezuelan Tizana: Serves 4 Mocktail Ingredients: 2 Tadin Organic Hibiscus tea bags 2 Tadin Green Tea Mango tea bags 1/2 cup boiling water 1/4 cup peach nectar 1 shot nonalcoholic tequila, optional 1 cup ice seltzer or nonalcoholic sparkling wine, to top off sliced seasonal fruit, garnish edible flower, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f075cb90-64f3-47a0-9c7b-d723f679eee3/new-podcast-cover.jpg Blog - End of Summer Mocktail: Venezuelan Tizana - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Nourishing Creativity Podcast: Interviews with creatives and entrepreneurs about their creative processes and how they move through creative blocks Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/coffee-replacement-make-ceremonial-grade-cacao-at-home monthly 0.5 2025-08-17 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/4688adc7-e8f3-4d88-87e4-295c8c8bdc23/ceremonial-grade-cacao.jpg Blog - Coffee Replacement: Make Ceremonial Grade Cacao at Home - Ceremonial Grade Cacao at Home: Serves: 1 servings Ingredients 2 heaping Tbsp. (about 28 grams) ceremonial-grade cacao, chopped or crumbled 1 cup 165°F water (warm, not boiling) 1 tsp. sweetener (optional) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/961e14f7-4a27-4193-81eb-102fa282fec9/new-podcast-cover.jpg Blog - Coffee Replacement: Make Ceremonial Grade Cacao at Home - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Nourishing Creativity Podcast: Interviews with creatives and entrepreneurs about their creative processes and how they move through creative blocks Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/coffee-replacement-iced-chamomile-lavender-cacao-latte monthly 0.5 2024-07-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/8d1e426d-4cb1-4bfe-953e-77e0f56fb14f/cacao.jpg Blog - Coffee Replacement: Iced Chamomile Lavender Cacao Latte - Iced Chamomile Lavender Cacao Latte: Serves: 1 servings Ingredients 2 Tadin Chamomile Lavender tea bags 2 heaping Tbsp. (about 28 grams) ceremonial-grade cacao, chopped or crumbled 1 cup 165°F water (warm, not boiling) 3/4 cup of your favorite plant-based milk 1 tsp. sweetener (optional) edible flower, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Coffee Replacement: Iced Chamomile Lavender Cacao Latte - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Nourishing Creativity Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/sweetpotato-vegan-date-dulce-de-leche-with-chia-pudding-with-north-carolina-sweetpotatoes-for-national-sweetpotato-month monthly 0.5 2024-02-29 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/d11bea2f-65d9-4bbb-bc98-f966d61b4c49/Sweetpotatoes-reel-cover.jpg Blog - Sweetpotato Vegan Date Dulce De Leche with Chia Pudding For National Sweetpotato Month  - Ingredients Sweetpotato Dulce De Leche: Serves: 1-2 2 pitted Medjool dates 1/4 cup mashed sweetpotatoes, no skin 1/2 cup coconut milk 1/4 tsp. ground ginger 1/4/ tsp. ground cinnamon 1/16 tsp salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Sweetpotato Vegan Date Dulce De Leche with Chia Pudding For National Sweetpotato Month  - Hungry for More: My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/movie-night-cinnamon-butter-popcorn-with-dulce-de-leche monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a436eb67-5b08-4e4c-9451-feb17883a3b7/IMG_4527.jpg Blog - Movie Night: Cinnamon Butter Popcorn with Dulce de Leche - Ingredients: Serves: 1-2 2 bags Tadin Canelita Tea 1/4 cup butter or coconut oil, warmed 1/2 cup popcorn, popped 1/4 cup dulce de leche, warmed ⅛ tsp. sea salt ⅛ tsp Tadin organic ground cinnamon, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Movie Night: Cinnamon Butter Popcorn with Dulce de Leche - Hungry for More: My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/nonalcoholic-caramel-apple-hot-toddy-mocktail monthly 0.5 2024-01-02 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/c2ba8914-9dee-4fe1-994c-1968a0c4160a/Nonalcoholic+Caramel+Apple+Hot+Toddy+Mocktail.jpg Blog - Nonalcoholic Caramel Apple Hot Toddy Mocktail - Ingredients for the Caramel Apple Hot Toddy Mocktail: Serves: 2 servings 2 bags Tadin Cinnamon Apple Tea 1 bag Tadin Organic Ginger Root Tea 1 cup boiling water 1–2 Tbsp. Caramel Apple Cider Syrup Apple slices, garnish Cinnamon stick, garnish 1 squeeze of citrus, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Nonalcoholic Caramel Apple Hot Toddy Mocktail - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/upgrade-your-hot-chocolate-make-blender-champurrado-mh5zz monthly 0.5 2023-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/edcc3a94-6021-4e03-90db-540f5fd2bf41/marrintos.jpg Blog - Chocolate Marranitos: Chewy Gingerbread Pig Cookies - Chocolate Marranitos: Chewy Gingerbread Pig Cookies: Makes about 16 cookies Note: I used a 2.6--inch cookie cutter, but cooking times and the number of cookies this recipe will make vary with the shape and size of the cookie cutter you use. Ingredients 2 bags of unbrewed Tadin Organic Ginger Root Tea 4 1/2 cups whole wheat pastry flour 1/2 cup cacao powder 1/2 tsp. allspice 1/8 tsp. nutmeg 2 tsp. Tadin Organic Cinnamon 1/4 tsp. fine sea salt 1 cup butter, softened 1/4 cup coconut oil 1 cup coconut sugar 2 large eggs, cracked 1 Tbsp. vanilla extract 1 cup molasses 1 cup chocolate glaze, garnish 1/4 cup sprinkles, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Chocolate Marranitos: Chewy Gingerbread Pig Cookies - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/upgrade-your-hot-chocolate-make-blender-champurrado monthly 0.5 2024-07-21 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b49e8e05-ec5e-474b-b1f1-9ee38240ffcf/Draft-cafe-con-cacao.jpg Blog - Upgrade Your Hot Chocolate: Make Blender Champurrado - Champurrado: Serves: 2 servings Ingredients 4 bags Tadin Canelita Tea 1 cup boiling water 1 cup milk of choice 2 Tbsp. masa harina (corn flour) 3 cinnamon sticks 1 star anise 1/4 cup finely chopped ceremonial grade cacao 1–2 tsp. coconut sugar, or preferred sweetener 1/16 tsp. salt, smallest pinch https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Upgrade Your Hot Chocolate: Make Blender Champurrado - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/easy-nourishing-green-blender-soup monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598626338045-X94RQN5AF5AH108BVA93/Chef-Carla-Contreras-green-smoothie-soup.jpeg Blog - Easy Nourishing Green Blender Soup - Ingredients: Makes: 1 big mug 16 ounces bone broth or veggie stock or purchase Brodo use code ChefCarla for 20% off (that’s what I use, it’s the perfect fast food) 1 cups spinach or kale 1 Tbsp. white miso paste 1/8 tsp. salt 3-5 cranks of fresh ground pepper Optional Add in’s: 1-inch piece of ginger, finely grated, about 1 tbsp. 1 clove garlic, sliced thin, about 1 tsp. squeeze of lemon juice (optional garnish) 1/4 cup cilantro leaves 1/4 cup parsley leaves 1 Tbsp. fresh dill fronds Note: This is a quick version of my Green Smoothie Soup https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Easy Nourishing Green Blender Soup - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/apple-cider-cinnamon-tea-pitcher-mocktail monthly 0.5 2024-07-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/27fa2e38-7129-4d8f-86b7-b7934cfd5867/IMG_4963-2.jpg Blog - Apple Cider Cinnamon Tea Pitcher Mocktail - Apple Cider Cinnamon Tea Pitcher Mocktail: Serves 4 Mocktail Ingredients: 4 Tadin Cinnamon Apple Tea bags 1/2 cup boiling water 1 1/2 cups apple cider 1 bottle sparkling apple cider 1 Tbsp. agave 2-3 dashes of orange bitters, garnish 2 clementines sliced, garnish 6 cinnamon sticks Spicy Cinnamon Sugar Rim 1 Tbsp. coarse sparkling sugar 1 tsp. Tadin Chilín Con Limón 1/2 tsp. Tadin ground organic cinnamon 1/16 tsp. flaky sea salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Apple Cider Cinnamon Tea Pitcher Mocktail - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/flor-de-jamaica-hibiscus-chili-margarita-mocktail-for-dia-de-los-muertos monthly 0.5 2023-11-11 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/e1b08d9e-12b8-4ff4-8cc9-79da7591c2a1/IMG_4612.jpg Blog - Flor de Jamaica (Hibiscus) Chili Margarita Mocktail for Dia de Los Muertos - Flor de Jamaica (Hibiscus) Chili Margarita for Dia de Los Muertos: Serves 1 2 Tbsp. Tadin Organic Hibiscus Tea Jalapeńo Syrup 2 Tadin Organic Ginger Root Tea bags 1/4 cup boiling water 1 cup of ice 1 lime, juiced 3/4 cup orange juice 2–4 dashes orange bitters seltzer soda, to top off 1 Tbsp. agave 1 Tbsp. Chilín Con Limón, garnish (for the glass rim) sliced jalapenos, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Flor de Jamaica (Hibiscus) Chili Margarita Mocktail for Dia de Los Muertos - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/sweetpotato-margarita-mocktail-with-north-carolina-sweetpotatoes-for-latin-hispanic-heritage-month monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/6051cd40-46af-4790-a325-eea9c2018160/sweetpotato-vertical.jpg Blog - Sweetpotato Margarita Mocktail with North Carolina Sweetpotatoes for Latinè & Hispanic Heritage Month - Sweetpotato Margarita Mocktail: Serves 1 Sweetpotato Margarita Mocktail Ingredients 2 Tbsp. sweetpotato date caramel sauce, plus more for garnish (recipe below) 2 ginger tea bags 1/4 cup boiling water 1 cup of crushed ice 1 lime, juiced 3/4 cup orange juice 2–4 dashes orange bitters Pineapple soda, to top off diced roasted sweetpotatoes, garnish (optional) Sweetpotato Date Caramel Ingredients 8–10 pitted dates (about 1 cup) 1/4 cup cooked and mashed North Carolina sweetpotatoes 1 cup boiling water 1/16 tsp salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Sweetpotato Margarita Mocktail with North Carolina Sweetpotatoes for Latinè & Hispanic Heritage Month - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/marigold-margarita-mocktail-with-marigold-syrup-ice-cubes-for-da-de-los-muertos monthly 0.5 2024-11-03 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/8c207a85-195b-49d9-a57b-d47e6150849f/IMG_3930-2.jpg Blog - Marigold Margarita Mocktail with Marigold Syrup & Ice Cubes for Día de los Muertos - Marigold Margarita: Serves 1 1–2 tsp. honey or agave 1/4 cup flaky salt Fresh edible flower petals, garnish (optional) 2 tsp. marigold syrup (see recipe below) 3/4 cup orange juice 1 fresh lime, juiced (about 1 Tbsp.) 2–4 dashes orange bitters 1 cup marigold petal ice Your favorite grapefruit soda Fresh edible flower, garnish (optional) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Marigold Margarita Mocktail with Marigold Syrup & Ice Cubes for Día de los Muertos - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/cacao-con-cafe-latine-hertiage-month monthly 0.5 2024-07-21 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b49e8e05-ec5e-474b-b1f1-9ee38240ffcf/Draft-cafe-con-cacao.jpg Blog - Cafe Con Cacao & Feliz Latinè Heritage Month in Partnership with Pinteres - Cafe Con Cacao: Serves 1 1 heaping Tbsp. (about 28 grams) ceremonial-grade cacao Note: I buy Cacao Lab Use the code ChefCarla10 1/2 cup 165°F water (warm, not boiling) 1/4 cup strong coffee (optional) 1 tsp. sweetener (optional) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Cafe Con Cacao & Feliz Latinè Heritage Month in Partnership with Pinteres - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/strawberry-whipped-cream-food-processor-frosting monthly 0.5 2023-09-19 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/82436327-758f-42da-877e-60cb1c56761c/hibiscus-syrup.jpg Blog - Strawberry Whipped Cream Food Processor Frosting - Strawberry Whipped Cream Food Processor Frosting: Serves 1 1/2 ounce freeze-dried strawberries 1/4 cup cane sugar 1/16 tsp. salt (smallest pinch) 16 ounces heavy whipping cream 1 tsp. vanilla https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Strawberry Whipped Cream Food Processor Frosting - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/hibiscus-flor-de-jamaica-ginger-root-fizz-mocktail monthly 0.5 2023-05-12 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ab1812aa-261c-4763-ab52-83cb008eb155/hibiscus-photo.JPG Blog - Hibiscus (Flor de Jamaica) Ginger Root Fizz Mocktail - Hibiscus (Flor de Jamaica) Ginger Root Fizz Mocktail Serves 1 Ingredients 2 bags Tadin Organic Hibiscus Tea 2 bag Tadin Organic Ginger Root Tea 5 fresh mint leaves 1 ½ cups boiling water 1 tsp. honey or agave 1/2 cup ice seltzer to top 1 strawberry, sliced garnish 1 sprig fresh mint, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Hibiscus (Flor de Jamaica) Ginger Root Fizz Mocktail - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/chocolate-mug-cake-with-date-dulce-de-leche monthly 0.5 2023-05-14 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/c70306a7-b1ff-41c4-a5ee-bfe01bbc4f4d/IMG_7458-3.jpg Blog - Chocolate Mug Cake with Date Dulce de Leche - Chocolate Mug Cake with Date Dulce de Leche: Serves 1 Chocolate Mug Cake Ingredients 2 bags of Tadin Organic Ginger Root tea bags 1/4 cup warmed preferred milk, plus 1 Tbsp. milk, divided 1/4 cup all-purpose flour (your favorite gluten-free flour also works) 2 Tbsp. unsweetened cacao powder 2 Tbsp. cane sugar 1/4 tsp. baking powder 1/16 tsp. fine sea salt 2 Tbsp. melted coconut oil 2 tsp. vanilla extract 2 Tbsp. vegan dulce de leche, garnish fresh fruit, garnish Date Dulce de Leche Ingredients 2 bags of Tadin Organic Ginger Root tea bags 8–10 pitted dates (about 1 cup) 3/4 cup boiling water (see note) 1 Tbsp. nut or seed butter 2 tsp. vanilla extract 1/16 tsp. salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Chocolate Mug Cake with Date Dulce de Leche - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/the-chefs-guide-to-roasted-veggies monthly 0.5 2022-12-28 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/d69df649-eeeb-450d-becc-99cc55512bf7/35B61EAB-E65A-4CCB-A743-4B79684A98F4.jpeg Blog - The Chef’s Guide To Roasted Veggies - Here are my chef tips when it comes to roasting veggies: Pantry items to stock to make your roasted veggies delicious: First, here are some tips: Don’t feel overwhelmed. Take a deep breath. If you don’t have these items, purchase one item at a time. The most important ingredients to have on hand are olive, avocado, or coconut oil; salt; and pepper. You can make pretty much anything with those ingredients.Bonus items are balsamic, sherry vinegar, fresh herbs, and spices. Pantry items that I stock in my home kitchen: 1. Extra-virgin olive oil: Some brands I love are Frankies 457 Spuntino Extra-Virgin Olive Oil, Costco’s Kirkland Signature Organic Extra-Virgin Olive Oil, and Whole Foods 365 Extra-Virgin Olive Oil. 2. Avocado oil: Some brands I love are Chosen Foods (I get this at Costco). 3. Acid: I love vinegar styles like sherry vinegar; this vinegar has a serious acidic bite, and that’s a good thing! Balsamic has a sweetness that makes it great to splash on your roasted veggies. Use about 1 tsp. (See the roasting veggie guide for more.) Lemon juice is also great for adding a pop of flavor to your food. 4. Salt: I love cooking with Himalayan pink sea salt. Kosher salt and sea salt also work well in these recipes. What won’t work is anything labeled plain or iodized salt. The difference between good food and great food is salt—that’s why restaurant food tastes so good! That being said, go lighter on the salt if you aren’t sure. Here are my tips about salting. 5. Black pepper: Freshly ground all the way. Invest in a pepper grinder and buy quality whole black peppercorns from brands like Simply Organic or Whole Foods 365. Trader Joe’s also sells black peppercorns with a built-in grinder. 6. Dry spices or fresh herbs: Some of my favorites are dried oregano; smoked paprika; Old Bay Seasoning; and fresh rosemary, thyme, and basil. If you want to learn more about pairing veggies and herbs, see the resources section of this guide. Kitchen equipment and tools: Here are some of the tools and equipment I use to roast veggies, see The Shop I have everything in an Amazon store. 1. Knives: You will need three knives (if you choose), including a chef’s knife, a serrated knife, and a paring knife. 2. Cutting board: This is your base. I have one for just onions and garlic and one for everything else. 3. Peeler: Use this to peel veggies and fruits. I also love using it for salads and to peel strips of Parmesan cheese or lemon rind. 4. Rimmed lined baking sheets: I have four of these in my kitchen. 5. Kitchen towels or pot holders: Use kitchen towels to wipe up messes, and use pot holders so you don’t burn yourself. 6. Parchment paper or Silpat: I love using this when roasting veggies or baking. 7. Storage containers: Something to place your cooked food in. I love Mason jars, lockable glass containers, and Stasher bags. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - The Chef’s Guide To Roasted Veggies - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/cola-de-mono-chilean-winter-holiday-coffee-drink monthly 0.5 2023-01-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/7417dc07-c9eb-43d4-b543-441204ee620a/IMG_7224.jpg Blog - Cola de Mono: Chilean Winter Holiday Chilled Coffee Drink - Cola de Mono: Serves 1 Ingredients for Cola de Mono 1–2 Tbsp. Cinnamon Orange Syrup (see recipe below) 1/2 cup ice 1/2 cup milk of choice 1 cup chilled brewed coffee 1 shot pisco (optional) 1 orange peel strip (aim for two inches long and one inch wide), garnish Cinnamon stick, garnish Ingredients for Cinnamon Orange Syrup 1 cup cane sugar 1 water cup 2 Tadin Canelita tea bags, opened 1 Tadin cinnamon stick 1 Tadin whole star anise 1 orange peel (aim for a strip that’s one inch wide and two inches long) 1/16 tsp. salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Cola de Mono: Chilean Winter Holiday Chilled Coffee Drink - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/tik-tok-worthy-baked-spinach-crispy-quinoa-salad monthly 0.5 2024-01-02 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/67c280dd-0be6-43ee-b303-706a13be681e/IMG_6567.jpg Blog - Warm Salad: Baked Spinach & Crispy Quinoa Salad - Ingredients: Serves 4 Salad Ingredients: 1 butternut squash, medium diced, skin and seeds removed, baked 1 pound Brussels sprouts, trimmed and cut in 1/2-inch pieces, baked 2 cups cooked quinoa or other grain 4 Tbsp. olive oil divided 20-ounce box of baby spinach 2 Tbsp. nut and seed mixture Salt and freshly ground pepper to taste Ingredients for Lemon Balsamic Dressing 2 Tbsp. balsamic Juice of 1/2 lemon 1 Tbsp. honey 1 tsp. Dijon mustard or whole grain mustard 1/4 to 1/2 cup of olive oil, depending on how much acid you like Salt and freshly ground pepper to taste https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Warm Salad: Baked Spinach & Crispy Quinoa Salad - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/refill-your-taza-cup-recipes-with-tadin-tea-herb-co monthly 0.5 2022-12-26 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f70c6227-860e-4a9a-8e93-d2f45a01725e/Refill+Your+Taza+%28Cup%29+Chef+Carla+Contreras+.jpg Blog - Refill Your Taza (Cup): Recipes with Tadin Tea & Herb Co. + Brewing the Perfect Cup of Chamomile Tea - Chamomile Tea Latte: Serves 1 Ingredients: 2 bags Tadin Chamomile Tea 1 1/2 cups boiling water 1/2 cup milk of choice 1 tsp. honey (optional) 1 Tbsp. Tadin dried rose petals, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Refill Your Taza (Cup): Recipes with Tadin Tea & Herb Co. + Brewing the Perfect Cup of Chamomile Tea - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support of my woman and Latina owned business. https://www.carlacontreras.com/blog-recipes/carrot-cake-cupcakes-with-hibiscus-tea-frosting monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/83b1bfbe-3f5f-43e1-ae6c-51a5cf45f996/cupcake-reels-cover.jpg Blog - Light and Airy Carrot Cake Cupcakes with Hibiscus Tea Frosting - Ingredients: Makes 10 Ingredients for Spring Carrot Cupcakes 1/2 cup cane sugar 1/2 cup light brown sugar, packed 1 stick butter (8 Tbsp.) 1/2 cup Greek yogurt 2 large eggs 1 Tbsp. vanilla 1 Tadin Stress Balance tea bag brewed in 1/3 cup of water 1 1/4 tsp. baking powder 1/4 tsp. baking soda 1/4 tsp. sea salt 1 1/2 cup unbleached all-purpose flour 2 cups shredded carrots (about 1 pound) Ingredients for Hibiscus Tea Glaze 2 Tadin Hibiscus tea bags 3 Tbsp. boiling water 1 1/2 cup of powdered sugar 1/16 tsp. sea salt 2 Tbsp. pepitas, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Light and Airy Carrot Cake Cupcakes with Hibiscus Tea Frosting - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/weeknight-lemon-balsamic-salad-dressing-recipe-saving-the-last-dregs-of-mustard monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/aecd4ff6-757c-4294-8f62-676178e0890a/Weeknight-Lemon-Balsamic-Salad-Dressing-Recipe.jpg Blog - Weeknight Lemon Balsamic Salad Dressing Recipe + Saving the Last Dregs of Mustard - Ingredients: Serves 4 Lemon Balsamic Dressing 2 Tbsp. balsamic Juice of 1/2 lemon 1 Tbsp. honey or maple syrup 1 tsp. Dijon Mustard (or as much as you have left in the jar) 1/4 to 1/2 cup of olive oil, depending on how much acid you like Salt and freshly ground pepper to taste Bonus: Add a crush garlic clove https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Weeknight Lemon Balsamic Salad Dressing Recipe + Saving the Last Dregs of Mustard - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/chefs-guide-to-hard-boilded-eggs monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/de0d77d4-eddb-4af4-975e-df2d7ae30dfd/unnamed-2.jpg Blog - Chef’s Guide to Perfect Hard Boiled Eggs - Ingredients: Serves 3-6 6-12 eggs water to cover eggs by at least 2 inches https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Chef’s Guide to Perfect Hard Boiled Eggs - Hungry for More: My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/recipe-sweet-dreams-chamomile-seven-blossoms-tea-latte monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/94cc2f4d-d31d-4dd9-b751-e38727d58730/5IMG_0853.jpg Blog - Recipe: Sweet Dreams Chamomile & Seven Blossoms Tea Latte - Ingredients: Serves: 1 2 bags Tadin Seven Blossoms Tea 2 bags Tadin Organic Chamomile Tea 1 1/2 cups boiling water 1/2 cup plant-based milk of choice 1 tsp. honey (optional) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Recipe: Sweet Dreams Chamomile & Seven Blossoms Tea Latte - Hungry for More: My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/recipe-extra-green-moringa-cleanse-smoothie monthly 0.5 2024-01-02 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/6ceffb5b-671d-4078-944d-71135f227ece/Extra-Green-Moringa-Cleanse-Smoothie.jpg Blog - Recipe: Extra Green Moringa Cleanse Smoothie - Ingredients: Serves: 1-2 2 cups plant-based milk of choice 1 cup frozen riced cauliflower 1/2 avocado 1 Tadin Moringa Cleanse tea bag 1 scoop collagen powder (optional) 1 Tbsp. chia seeds https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Recipe: Extra Green Moringa Cleanse Smoothie - Hungry for More: My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/recipe-brown-rice-krispie-freezer-treats monthly 0.5 2025-08-17 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/240fd8cd-0b85-436d-a394-6b326fb672c9/1584717135335416.jpeg Blog - Recipe: Brown Rice Krispie Freezer Treats - Ingredients: 1 1/2 cups rolled oats, like Bob’s Redmill thick-cut 3 cups brown Rice Krispies 1/2 cup hemp seeds 1/4 cup chia seeds 1/4 tsp. sea salt 1 Tbsp. vanilla 1 cup honey or agave (this could be cut if want less sweet + add more nut butter) 1 cup almond butter 1 cup of add-ins, like chocolate chips, dried fruits, nuts, or seeds, also spices like 1 tsp. of cinnamon is delicious! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Recipe: Brown Rice Krispie Freezer Treats - Hungry for More: My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/recipe-calming-herbal-tea-donating-to-world-central-kitchen monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/80401093-d7a7-41f7-b581-3a66acd4c0c6/IMG_9789.jpg Blog - Recipe: Calming Herbal Tea + Donating to World Central Kitchen - Ingredients: Serves 6-8 8 cups of water 2 Tadin Respiratory Balance tea bags 2 Tadin Stress Balance tea bags 2 Tadin Chamomile Anise tea bags 2 Tadin Seven Blossoms tea bags or 1 bag of Seven Blossoms 1–2 Tbsp. honey 1 lemon cut in wedges (garnish) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Recipe: Calming Herbal Tea + Donating to World Central Kitchen - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/marcellas-7th-birthday-treat-for-kids-cookies-for-cancer monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/93d5f6b4-e8e4-418a-a607-5c1853dcd4c9/IMG_9861.jpeg Blog - Marcella’s 7th Birthday Treat for Cookies for Kids Cancer - Ingredients: Makes: 12 1/4 cup melted coconut oil 1 cup almond flour 1 cup of coconut flakes 1 scoop of collagen powder 1–3 drops of peppermint oil or 1 teaspoon of peppermint extract 1/16 tsp salt 1–2 tbsp maple syrup or honey Chocolate Magic Shell: 1/2 cup dark chocolate chips 1/4 cup coconut oil 1/8 tsp sea salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Marcella’s 7th Birthday Treat for Cookies for Kids Cancer - Hungry for More: My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/recipe-frothy-hibiscus-latte monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ee386672-393f-4af4-8d4f-28e5ccc98a49/Recipe-Frothy-Hibiscus-Rose-Latte.jpg Blog - Recipe: Frothy Hibiscus Latte - Ingredients: Serves 1 2 bags Tadin Hibiscus Tea 1 Tbsp. Tadin Rose Buds, plus more for garnish 1 cup boiling water 1/2 cup plant-based milk of choice https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Recipe: Frothy Hibiscus Latte - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/roasted-carrot-soup-detox-tea monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/0fa65589-61a6-452d-9c7f-f0582bad6d73/carrot-detox-soup.jpg Blog - Recipe: Roasted Carrot Soup with Dandy Detox Tea - Ingredients: Serves 4 1 lb. carrots, any color will work, in 1/2-inch half-moon pieces; medium dice also works 3 Tbsp. olive oil 1 Tbsp. honey 1 Tbsp. soy sauce 1 Tadin Dandy Detox tea bag, opened or 1 tsp. cinnamon 2 cups of chicken or vegetable stock or use Brodo use code ChefCarla for 20% off 1/4 tsp. of salt, divided 6–8 cranks of freshly ground pepper, divided 1Tbsp. peptias, garnish 1 radish, sliced thin, garnish 1 dollop Greek yogurt or crema, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Recipe: Roasted Carrot Soup with Dandy Detox Tea - Hungry for More: My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/evolution18-chocolate-truffles-featured-on-justbobbi monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/d5a1eb21-746c-4409-a9c4-0ed3a1f12c5d/IMG_6863.jpeg Blog - Recipe: Easy Food Processor Chocolate Truffles - Ingredients: 2 cups dates, pitted, soaked 1/2 cup unsweetened coconut flakes, optional 2 cups almond flour 2 tbsp. Evolution_18 Afternoon Chocolate 2 tbsp. cacao powder or cocoa powder 2 tsp. vanilla extract, like Nielsen-Massey 1/4 tsp. sea salt or pink Himalayan salt 1 cup dark chocolate chips, 60% or higher* 1/2 cup boiling water https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Recipe: Easy Food Processor Chocolate Truffles - Hungry for More: My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/chef-tip-how-to-store-orange-other-citrus monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/07c56a55-54d5-4a5e-878e-bb0e38ced8da/IMG_2877.jpeg Blog - Chef Tip: How to Store Orange & Other Citrus - Hot Orange Water Ingredients: Serves 1 1-2 cups boiling water 1/2 fresh orange squeezed or 1 Tbsp. orange juice https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Chef Tip: How to Store Orange & Other Citrus - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/collagen-a-love-story-20-smoothie-sweet-treat-beauty-food-recipes monthly 0.5 2023-06-16 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/71436e94-228f-4dae-8234-cb8df6ef36ca/Collagen+A+Love+Story-Cover-Contreras.jpg Blog - Collagen A Love Story: 20 Smoothie & Sweet Treat Beauty Food Recipes - Ingredients: Serves 1-2 2 ripe bananas 1 cup rolled oats 1/2 cup preferred nut or seed butter 2 tbsp. cacao powder 1 scoop chocolate collagen powder 1 scoop vanilla collagen powder 1/8 tsp. sea salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Collagen A Love Story: 20 Smoothie & Sweet Treat Beauty Food Recipes - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/everything-bagel-kale-chips monthly 0.5 2023-06-16 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ba8e844b-bf93-4fb7-ade6-77190447bff4/kale-chips.jpeg Blog - Recipe: Everything Bagel Kale Chips - Ingredients: Serves 1-2 1 bunch of kale, stems removed 2 tbsp. of Everything Bagel Spice, divided 1 small spray of avocado oil per leaf or 1/8 tsp. olive oil per leaf https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Recipe: Everything Bagel Kale Chips - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/the-chefs-guide-to-making-soups-easy-blender-soup-recipes monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1633162429616-5FXBUW8O2NCM7IILO2JG/IMG_5117.jpeg Blog - The Chef’s Guide To Making Soups + Easy Blender Soup Recipes - Here are my chef tips when it comes to making soup: 1. Bone Broth or Stock You don’t have to make your own bone broth or stock, but using broth makes a huge impact on how your soup turns out. If you don’t have broth or stock on hand, use filtered water or purchase Brodo use code ChefCarla for 20% off. I love having it in my pantry. 2. Veggies Caramelizing your onions is a game changer. I do this for most of my soups because I want a deep and rich flavor before I add in other veggies or aromatics like garlic and ginger. Quick soups with just roasted veggies and bone broth are the best! Bonus: They can also use up any leftover veggies you might have cooked. 3. Salt and Pepper It’s important to season your food in stages. What does this mean? Add a little salt and pepper to the onions while you caramelize them, and then add a little more when you add the celery and carrots. In terms of measurements, it’s about 1/16 of a teaspoon. Note: If you’re using store-bought stock or broth, be careful of how much sodium is in there. You don’t want your soup to be oversalted. And if it is oversalted, here are my tips. 4. Hot Sauce The secret to making your flavors pop is to put a few drops of hot sauce; a squeeze of lemon or splash of apple cider vinegar; and a splash of Worcestershire sauce, soy sauce, or tamari. That trinity of heat, acid, and umami will transform the flavor of your soups. 5. Fresh and Dry Herbs For dried herbs, add them during the cooking process. I really love the earthiness of a bay leaf for a long-simmered soup, but always make sure to take it out when you’re done cooking. For fresh herbs, wait to add them until the end. They don’t need a lot of cooking time and will give your soup a brighter flavor. 6. Cooking Method I am a huge fan of my seven-quart Le Creuset. I know it’s old-school, but I love to simmer soups on low all afternoon while I’m working from home. If you’re in a rush, you can always use a pressure cooker or an Instant Pot. You can also set it and forget it in a slow cooker. I use my Vitamix for my blended soups. Note: This can be precarious! You never want to fill a blender more than halfway with hot soup, as there’s a risk of getting burned. You can always do this in batches. Make sure the lid is on tight before you start blending. If you’re worried about the process, you can always wait until the soup cools. 7. Toppings Think of your soup like a salad— what toppings could you add to make your meal even more delicious? This is your chance to get creative! I recommend making a mix of seeds and adding it on top of your soup. If you want an extra crunch, you can make my Everything Bagel Kale Crisps. Add fresh herbs like cilantro, scallions, and dill. Drizzling tahini or putting a spoon of yogurt on top is also delicious. Sprinkling a grated hard cheese like Parmesan can give your soup a ton of flavor. 8. Freezing Making double batches of soup and freezing them is one of the best parts of making a soup! Knowing that you’ll have a meal when you don’t feel like cooking is so satisfying, but just note that soups are best eaten within three months. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - The Chef’s Guide To Making Soups + Easy Blender Soup Recipes - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/move-over-mulled-wine-make-hot-sangria monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/de4fda88-238a-4254-a4dc-48ebcb698ad0/hot-sangria-reels-cover-contreras.jpg Blog - Move Over Mulled Wine, Make Hot Sangria - Ingredients: Serves 4 1 750 ml bottle of red wine 1/4 cup spiced rum 2 Tbsp. cane or coconut sugar 2 cinnamon sticks, plus more for garnish 4 Tadin Organic Respiratory tea bags 1 pear, peeled (optional), medium diced 1 apple, peeled (optional), medium diced 2 small oranges sliced thin (save some additional slices for garnish) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Move Over Mulled Wine, Make Hot Sangria - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/peppermint-hot-chocolate-recipe-mug-mindfulness-practice monthly 0.5 2023-09-01 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/194d5a4e-1123-4014-a8ec-46653e75ef4e/IMG_7915.jpg Blog - Peppermint Hot Chocolate Recipe & Mug Mindfulness Practice - Ingredients: 2 cups of preferred milk 1/4 cup cacao or cocoa powder 1–3 tsp. maple syrup 1 tsp. vanilla Pinch of sea salt 2 Tadin Peppermint Tea bags 1-2 drops of peppermint essential oil, optional 1 cinnamon stick ( for garnish) 1 small piece of dark chocolate, shaved ( for garnish) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Peppermint Hot Chocolate Recipe & Mug Mindfulness Practice - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/the-chefs-guide-to-making-smoothies-my-favorite-blender-recipes monthly 0.5 2023-06-16 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1621076100594-XU3EHQ5FQ0LHVA7JVSG7/IMG_6410.jpeg Blog - The Chef’s Guide To Making Smoothies + My Favorite Blender Recipes - Ingredients To Add to Smoothies: Plant-based milk: This adds richness and creaminess to your smoothie. Some of my favorites are almond milk, oat milk, and homemade cashew milk. If you don’t have any plant-based milk on hand, you can always use water! A scoop of collagen in lemon water is a delicious, protein-rich way to start your morning. Have nut or seed butter? Make this 60-second plant based milk. Leafy greens: One of the best ways to get in your greens is to add them to your smoothie. Adding a cup or two adds fiber, bulk, and prebiotics. Some ideas: kale, spinach, or Swiss chard. You can go zero waste and use the tops of beets and radishes. Washing, drying, and freezing your greens will make them last longer (bonus: You don’t have to add ice to your smoothie). You can also add herbs like parsley and cilantro (these freeze well). Buying bags of frozen greens works really well since they require zero prep. You can also skip the greens and add veggies like zucchini, cucumber, and beet. Get creative! Fruit (optional): Adding bananas to your smoothies adds sweetness and fiber and increases gut bacteria, especially from ones that are less ripe. You can freeze them at the point of ripeness you like. Depending on the type of blender you have, you may want to slice them and place them on a cookie sheet with parchment paper so it doesn't stick and then place them in a bag. For a high-speed blender you can keep them whole, blend them after a few minutes of defrosting. You can also use 1/4 of an avocado (they freeze well too). Frozen or steamed cauliflower adds fiber and bulk and a beautiful creaminess if you don’t want fruit in your smoothie. Start with 1/2 to 1 cup of cauliflower for a single serving. Protein powders/collagen powder: This is optional but I love adding the extra protein. It keeps me fuller longer. Healthy fats: This is one of the real secrets when it comes to making smoothies. Healthy fats can be a game changer in terms of leaving you full and satisfied. A basic measurement for fat is 1 tablespoon per smoothie. Here are some to try: ground or whole flax seeds or chia seeds; almond, cashew, walnut, or peanut butters; pepita or tahini seed butters; and/or coconut oil. Adaptogens + caffeine (optional): Adaptogens are so fun to play with and are a total bonus to put in your smoothies. This is an area where it helps to know your body, do your research, and give them a try to see how you feel. Some to try include maca, lion’s mane, turmeric, ashwagandha, and activated charcoal. Caffeine options you can try include coffee and matcha. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - The Chef’s Guide To Making Smoothies + My Favorite Blender Recipes - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/soft-gingerbread-cookies-easy-ginger-tea-latte monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/6fd464ac-a201-46d7-86e4-356dc4eaa3a4/Gingerbread-reels-cover.jpg Blog - Soft Gingerbread Cookies & Easy Ginger Tea Latte - Ingredients: Makes about 28 cookies 5 cups whole wheat pastry flour 2 bags Tadin Ginger Tea blend, opened 1/8 tsp. cardamom 1/8 tsp. allspice 1/8 tsp. nutmeg 2 tsp. cinnamon 1/8 tsp. fine sea salt 1 cup butter, softened 1/4 cup coconut oil 1 cup coconut sugar 2 large eggs, cracked 1 cup molasses 2 tsp. vanilla extract 1 large egg, plus 1 Tbsp. water, beaten (for garnish) 1/4 cup sanding sugar (for garnish) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Soft Gingerbread Cookies & Easy Ginger Tea Latte - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/planting-fresh-herbs-for-your-cooking-bath-rituals monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/6548b60c-6df0-42b1-bcee-d0757f893ed9/IMG_8531.jpeg Blog - Planting Fresh Herbs for Your Cooking & Bath Rituals - Planting Kitchen Herbs Tips: Steps to pot kitchen herbs easier ones to take care of are thyme, rosemary, and marjoram. If you are in a warm place or it’s summer basil and mint are great! • Get a pot with fresh soil. Dig a hole big enough for the plant to fit (I used a spoon to plant this thyme plant in the picture). And cover with dirt on all sides. • Water the plant. I like to soak it the first time with dry soil. • Keep an eye on when it needs watered. I typically water plants like thyme or rosemary once a week. Mint or basil will need more, you will see the leaves droop when it needs water. • NOTE: Too much water can lead to pests like fruit flies. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Planting Fresh Herbs for Your Cooking & Bath Rituals - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/keeping-produce-fresh monthly 0.5 2023-06-16 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/eb45d4ea-edb4-482c-8265-44ed5c3b745a/IMG_0929.jpeg Blog - Three Tips to Keeping Your Produce Fresh in the Fridge & Freezer - Tips for Keeping Produce Fresh: 1. Wash greens in a salad spinner with cold water, always put the water in first, don’t let me water beat on the greens. Dry the greens, in the salad spinner & place in an airtight container with a dry tea towel to absorb moisture. Get the free Insta-worthy salad course here 2. Make pesto out of herbs like basil or cilantro and greens like kale or arugula. 3. Freeze your greens like spinach, kale, or Swiss chard. I use these in soups and smoothies 4. Freeze or cook berries. I love to eat warm berries over my chia overnight oats 5. Roast you veggies + blend them into a soup https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Three Tips to Keeping Your Produce Fresh in the Fridge & Freezer - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/journal-prompts-to-reduce-holiday-celebration-stress-with-pstprtm monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/dd5aebf5-22bf-4a1e-b64c-c6cc5a224e90/IMG_3999.jpg Blog - Journal Prompts To Reduce Holiday & Celebration Stress with PSTPRTM - Pre-Celebration Questions: Get out a journal and write for five minutes or sit and think about your answers. You can do this right now or bookmark a time in your calendar. Note: These answers can (and often do) evolve and change over time. 1. How do you want to feel before, during, and after the celebration? What’s your highest priority? 2. What would your Pinterst board look like if you created these days to be filled with happiness, rest, and ease or your highest priorities in mind? 3. What do you see as essential (activities, food, presents, travel, etc.) to create those feelings of happiness, rest, and ease? 4. What would you want to get rid of, stop doing, or add to your celebration days? Bonus: Ditch the guilt and see this as an opportunity to bring the fullest version of yourself into celebrations. 5. How do you plan to communicate your new or updated holiday or celebration plans to those you love? https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Journal Prompts To Reduce Holiday & Celebration Stress with PSTPRTM - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/thanksgiving-winter-holiday-menu-crispy-chicken-with-herb-butter-sauce-recipe monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/2512a816-d513-42c2-b473-02d8ad8f2021/holiday-thankgiving-cripsy-chicken.JPG Blog - Thanksgiving & Winter Holiday Menu + Crispy Chicken with Herb Butter Sauce Recipe - Ingredients: Serves 6-8 Crispy Chicken Ingredients 1/4 tsp. salt 5-7 cranks of fresh ground pepper Herb Butter Sauce Ingredients 1/4 cup butter melted 1/4 cup of Herb Salad or fresh herbs like chopped parsley, cilantro, or basil https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Thanksgiving & Winter Holiday Menu + Crispy Chicken with Herb Butter Sauce Recipe - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/thanksgiving-holiday-dessert-board monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/3bc69048-8ccb-4619-bed4-d00c2091d24d/thanksgiving-christmas-desssert-board.jpg Blog - Thanksgiving & Winter Holiday Dessert Board with Fresh Whipped Cream - Ingredients: Serves 6-8 Fresh Whipped Cream Ingredients 1 pint heavy whipping cream or heavy cream (they are the same) 2 Tbsp. powdered sugar 1 tsp. vanilla extract 1 smallest pinch ever of salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Thanksgiving & Winter Holiday Dessert Board with Fresh Whipped Cream - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/thanksgiving-holiday-do-ahead-salad monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/7b194f02-e9c2-48d0-afb5-00143e1de964/thanksgiving-salad-contreras.jpg Blog - Do-ahead Thanksgiving & Winter Holiday Salad - Ingredients: Serves 4 Salad Ingredients: Delicata Squash, sliced into 1/2-inch rounds, leave skin on and seeds in 1 butternut squash, medium diced, skin and seeds removed 1 pound brussels sprouts, trimmed and cut in 1/2-inch pieces 3 Tbsp. olive oil divided 1 box of mixed greens, (I recommend baby kale or baby spinach) 2 red endives, leaves only 1 pomegranate, seeds only 2 Tbsp. pepitas (pumpkin seeds) Salt and freshly ground pepper to taste Ingredients for Lemon Balsamic Dressing 2 Tbsp. balsamic Juice of 1/2 lemon 1 Tbsp. honey 1 tsp. Dijon Mustard 1/4 to 1/2 cup of olive oil, depending on how much acid you like Salt and freshly ground pepper to taste https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Do-ahead Thanksgiving & Winter Holiday Salad - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/myth-of-motherhood-podcast monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/34ab21b7-8f47-4cbc-bdc0-01ccbbf51b32/myth-of-motherhood-podcast.jpg Blog - What's Your Highest Priority, Right Now? My Interview with The Myth of Motherhood - My Tips for Using the 5/5 Method: 1. Pick one thing to work on: Rest, Deep Nourishment, Movement, Mindfulness, and Water. 2. Focus on that for the next week. This is not punishment. This is not to shame you. Be gentle and give yourself grace. 3. Celebrate yourself with each win by following JOY (JUST OBSERVE YOURSELF). See how this feels and repeat! 4. Not sure what to pick? Place your hand on your heart and take a deep breath, ask yourself, “what do I need right now.” My answer right now is a sip of water. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - What's Your Highest Priority, Right Now? My Interview with The Myth of Motherhood - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/baked-chestnuts-and-fig-appetizer-board monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/e52d41f0-2cdc-4f4b-956d-0f10d32b2bbe/unnamed.jpg Blog - Roasted Chestnuts & Ham Wrapped Figs Thanksgiving & Winter Holiday Appetizer Board - Ingredients: Serves 4-6 Baked Chestnuts with Rosemary and Orange Zest 1 lb fresh chestnuts, scored 1 Tbsp. butter, melted 1 Tbsp. olive oil 1 sprig of rosemary 1 tsp. sea salt freshly grated zest of 1/2 orange Ham Wrapped Figs 10-12 Fresh Figs (if not in season, use medjool dates) 10-12 pieces of ham or prosciutto cut in half Other items on Board Cheese Crackers Fresh fruit Nuts https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Roasted Chestnuts & Ham Wrapped Figs Thanksgiving & Winter Holiday Appetizer Board - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/move-over-pumpkin-spice-sweet-potato-cake monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1635688672907-5TOXVGYOVHAAQRMP1H37/Sweet-Potato-Cake.jpg Blog - Move over Pumpkin Spice, Make Sweet Potato Cake - Ingredients: Sweet Potato Cake: 1 cup cane sugar 1/2 cup Greek yogurt 1/4 cup olive oil 2 large eggs 1 tsp. vanilla 1 tsp. cinnamon 1/16 tsp. nutmeg 1 tsp. baking powder 1/2 tsp baking soda 1/4 tsp. sea salt 1 1/2 cup all-purpose flour 1 cup sweet potatoes, mashed and cooled 2 Tbsp. raw peptias, garnish Green Tea Glaze 1 Tadin Organic Green Tea Bag 1 Tbsp. boiling water 1 cup of powdered sugar 1 Tbsp. Greek yogurt 1/16 tsp. sea salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Move over Pumpkin Spice, Make Sweet Potato Cake - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/roasted-veggie-blender-soup-with-crunchy-grain-free-nut-seed-topping monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1633162093291-XH5SHCVCTEIJNL7RWOYI/blender-soup-contreras.jpeg Blog - Roasted Veggie Blender Soup with Crunchy Grain-Free Nut & Seed Topping - Ingredients: Roasted Veggie Soup: 2 cups of roasted veggies, like cauliflower or broccoli 2 cups chicken bone broth, veggie broth, or filtered water, you can also purchase my favorite Brodo use code ChefCarla for 20% off 1/8 tsp. sea salt 3–5 cranks of freshly ground pepper 1-2 Tbsp. Crunchy Gluten-free Topping (optional) 1 tsp. olive oil, garnish Crunchy Grain-Free Nut & Seed Topping: 1/2 cup of raw pepitas 1/4 cup sliced almonds 1/4 cup hemp seeds 1 Tbsp. black sesame seeds 1 Tbsp. golden flax seeds https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Roasted Veggie Blender Soup with Crunchy Grain-Free Nut & Seed Topping - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/honey-lemongrass-cooler-with-tequila monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1629920628236-7U974OUEZZLTVPHTVKSG/IMG_1118.jpeg Blog - Honey Lemongrass Cooler with Tequila - Ingredients: Honey Lemongrass Cooler 2 tsp. lemongrass honey, plus more for sweetness 1 Tbsp. fresh lime juice 1 shot tequila (optional) 8 ounces of seltzer or club soda Lime slices, garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Honey Lemongrass Cooler with Tequila - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/grilled-peaches monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1629907452667-ET81JCKXTA79FDVTAPIH/grilled-peaches-chefcarla.jpeg Blog - Grilled Peaches with Green Tea Mango Syrup - Ingredients: Ingredients for Grilled Peaches: 4 ripe peaches, sliced in half, pits removed* 1 tsp. avocado or preferred oil (spray also works) 1 Tbsp. chopped pistachios 1 cup Greek yogurt or vanilla ice cream, divided https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Grilled Peaches with Green Tea Mango Syrup - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/chocolate-fudge-pops monthly 0.5 2025-08-03 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1621690755245-DG3ZVE4YYP0KLMXIBL8I/collagen-fudge-pops.jpeg Blog - Chocolate Fudge & Collagen Popsicles - Ingredients: Serves: Makes about 6 11.5 oz. unsweetened dark chocolate 1 cup filtered water 1 15 oz. can coconut milk 1 tsp. vanilla 2 scoops Chocolate Protein Powder or Collagen 2 Tbsp. coffee or espresso 1/16 tsp. sea salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Chocolate Fudge & Collagen Popsicles - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/banana-free-smoothie-bowl monthly 0.5 2023-06-16 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1621076100594-XU3EHQ5FQ0LHVA7JVSG7/IMG_6410.jpeg Blog - Banana-Free Chocolate Collagen Smoothie Bowl - Ingredients: Serves: 2 1-1/2 cups plant-based milk of choice 2 cups frozen riced cauliflower 2 scoops Chocolate Protein or Collagen Powder 1 Tbsp. chia seeds 2 Tbsp. cacao powder 1/16 tsp. salt 2 Tbsp. brewed coffee or espresso Garnish with toppings of choice https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Banana-Free Chocolate Collagen Smoothie Bowl - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/gluten-free-collagen-loaf monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1619622719514-098Y5PMNMRW3VUHV4IWW/IMG_4215.jpeg Blog - The Gluten-Free Collagen Nut & Seed Loaf That I Keep In My Freezer - Ingredients: Makes: One 8-inch loaf pan or 12 muffins Ingredients: 3 eggs, beaten 2 Tbsp. olive oil, or preferred fat* 1 Tbsp. honey or maple syrup 1 cup filtered water 1 scoop collagen powder 1 cup unsalted sunflower seeds (hulled)* 1 cup unsalted pumpkin seeds (hulled)* 1 cup raw hazelnuts, coarsely chopped* 1/2 cup ground flax seeds* 1/4 cup psyllium seed husks 1/4 cup chia seeds 1/4 tsp. sea salt* https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - The Gluten-Free Collagen Nut & Seed Loaf That I Keep In My Freezer - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/cooking-hack-fluffy-af-quinoa monthly 0.5 2025-02-02 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1618233617723-QCX0HMWJZ9HP67ZP0HM1/IMG_0257+2.jpeg Blog - Cooking Hack: Perfect Fluffy AF Quinoa - Ingredients: 1 cup quinoa 1 tsp. apple cider vinegar for soaking 1 3/4 cups of filtered water https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Cooking Hack: Perfect Fluffy AF Quinoa - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/overnight-chia-oats monthly 0.5 2025-12-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1614527123453-LX1XW4BGG9EAJ8ICAT9S/IMG_2944.jpeg Blog - The Overnight Chia Oats That Save My Mornings (And Sometimes Afternoons) - Ingredients: 1 tbsp. chia seeds 1/4 cup oats, like Bob’s Red Mill Thick Cut 1/2-3/4 cup of milk of choice* 1/16 tsp. sea salt (the smallest pinch ever) 1/2 tsp. vanilla extract, optional 1/4 tsp. cinnamon, optional Bonus: Add fresh fruit like berries, banana, or diced apples on top. The berries in this pic were heated up in a small pan with a splash of apple cider. This is another non-recipe. 1. Add about 1/2 cup of berries to a sauté pan with 2-3 tablespoons of water, orange juice, or apple cider. Heat 3-4 minutes or until the berries are softened. Note: You can use frozen berries for this too! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - The Overnight Chia Oats That Save My Mornings (And Sometimes Afternoons) - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1590172265271-BJWL7UFND92CATLREVSE/IMG_3279-768x1024.jpeg Blog - The Overnight Chia Oats That Save My Mornings (And Sometimes Afternoons) Some of my pantry items. See the full video here. https://www.carlacontreras.com/blog-recipes/dyi-orange-cleaner monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1613213607739-J849ORXEC0Y5Y6RTGHX2/IMG_2877.jpeg Blog - DIY Orange Cleaner + My Most Popular Cleaning Videos - Ingredients: 1 orange, peel only (any citrus works) White vinegar to cover https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - DIY Orange Cleaner + My Most Popular Cleaning Videos - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/vanilla-chamomile-and-rose-hip-latte monthly 0.5 2023-06-19 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1611999993705-1XZR1NLZSZZNYR5DWHRM/Chef-Carla-Contreras-latte.jpeg Blog - My Nightly Tea Latte Ritual - Ingredients: ( Makes 1 serving) 1 chamomile tea bag 1 rosehip tea bag 1 tbsp. dried edible rose petals, plus more for garnish, optional* 1 1/2 cups of boiling water or suggested temperature on tea bags 1/4 cup EVOLUTION_18 Smoothie Milk, warmed* https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - My Nightly Tea Latte Ritual - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/tomato-soup-kiddos monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1610901227303-WQ5T5NHNOFQ92I2GFKJH/Chef-Carla-Contreras-tomato-soup.jpeg Blog - My Kiddo’s Favorite Tomato Soup - Ingredients: ( Makes 4-6 servings) 2 tbsp. olive oil 1 carrot, small diced, about 1/2 cup 1/2 onion, small diced, about 1 cup 2 celery stalks, small diced, about 1/2 cup 1 clove of garlic, sliced thin 1 tbsp. apple cider vinegar 1 can (28 oz.) tomato puree 1 can (28 oz.) tomato cubed 1 (32 oz.) chicken or veggie broth, like Brodo use code ChefCarla for 20% off https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - My Kiddo’s Favorite Tomato Soup - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/five-min-roasted-butternut-soup monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1608813291974-0ZQVZFL2CD4T2DSQ2V7C/Chef-Carla-Contreras-butternut.jpeg Blog - My Five Minute Butternut Squash Blender Soup - Ingredients: ( Makes 2 servings) 1 medium butternut squash, peeled, large dice, about 2 cups 2 Tbsp. olive oil 2 cups veggie broth, filtered water, or Brodo use code ChefCarla for 20% off 1/8 tsp. sea salt 3–5 cranks of freshly ground pepper https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - My Five Minute Butternut Squash Blender Soup - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/over-salted monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1608032968291-9ZE84XT61S2B4I1ESEXY/salty-food1.jpeg Blog - Oversalt Your Food? Seven Tips to Saving Your Meal! - Pro tips for saving your over salted meal: 1. Add acid: vinegars like balsamic, apple or sherry, fresh lemon or lime juice. 2. Add greens or extra veggies example: if this was a soup or stew, you could add a bunch of fresh kale or a box of spinach. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Oversalt Your Food? Seven Tips to Saving Your Meal! - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/salad-guide monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1605800141949-OID59DHYIOLD1P8PSUOF/IMG_5901.jpeg Blog - A Chef’s Guide To Salads: Gorgeous + Delicious Salads are just a Drizzle of Olive Oil Away - Pro tips for using the Salad Guide: Remember the four Ps: Plants, Protein, Ph(fats), and Probiotics are your guide to a filling and delicious meal. Always add salt and pepper to your salads. Have fun and try new ingredients! When cooking and eating are pleasurable, it becomes less of a chore. Plants This is your base. You want to fill up your bowl, container, or jar with mostly plants. The serving size is as much as you’d like! Aim for two to three cups. Greens: You want a variety of greens, so try new ones and see how you like the texture and taste. Switching up your greens also provides different health benefits and nutrients. Pro tip: Wash + dry your greens well in a salad spinner. The drier the greens are, the longer they last. Keep the leaves whole to help them stay fresher for longer, only chopping them when I need them. Try greens like arugula, baby kale, spring greens, spinach, romaine, butter lettuce, red- and green-leaf lettuces, frisée, endive, dandelion greens, mustard greens, radicchio, endive, and more. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1606902408528-NM3GW74ZJHKEKIE2MEQZ/chefcarla-salad-guide-4.jpeg Blog - A Chef’s Guide To Salads: Gorgeous + Delicious Salads are just a Drizzle of Olive Oil Away - Protein + Ph(fats) Protein Think of your protein as a garnish, you can play with the portion size and see how it makes you feel, typically I go for 4-6 ounces. My favorite weekday staple is a salmon burger. It’s quick and easy to make. I also love seared salmon. I buy a large piece and save the rest for lunch the next day. Pro Tip: Find proteins that you like that are easy to prepare or possibly freeze like these black bean burgers or hard-boiled eggs. Try adding proteins like eggs, steak, chicken, fish (fresh, canned, smoked, or cured), roasted meats like pulled pork, meatballs, or burgers. Or, add plant based proteins like beans: garbanzo, cannellini, black beans, lentils, quinoa, amaranth, hummus, tempeh, tofu, seitan, or plant-based burgers. Nuts + Seeds: Add a little as a sprinkle and up to 1 tablespoon. My go-tos are salted and roasted sunflower seeds, pepitas, walnuts, sliced almonds, hemp seeds, and sesame seeds. They are full of proteins and healthy fats. Pro Tip: Chia seeds can seem like a great idea but they are tricky and get stuck in your teeth when added in salads. Save them for your smoothies. Ph(fats) Fat is flavor! It’s also going to keep you full and help you absorb all the amazing nutrients in your salads. Aim for one to three tablespoons. Pro Tip: Add as much avocado as you like. I know it sounds crazy, but hear me out. Most days, I choose a 1/4 to one half of an avocado. I’m definitely not reaching for a snack an hour after I eat when I add fat to my salads. Oils: Think of different oils to switch it up: Pumpkin, flaxseed, avocado, and walnut oil are all great choices. Here’s one of my favorite salad dressings—my kiddos love it too. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1606902654121-8GKO8S4FUBXMWF8XWQ9N/chefcarla-salad-guide3.jpeg Blog - A Chef’s Guide To Salads: Gorgeous + Delicious Salads are just a Drizzle of Olive Oil Away - Probiotics + Add-Ons Probiotics This is totally optional, but it will help your gut tremendously. I love adding kimchi to my salads. Not sure what you like? Try your local natural foods store or farmers market and look for fermented veggies that are refrigerated. All you need is one tablespoon. Pro Tip: Mix in a little kimchi or sauerkraut with a spoon of hummus—it’s delicious! Add-Ons 1. Salt and Pepper The difference between a good salad and a great one is salt and pepper. Season your salad! It’s why restaurant salads taste so good. Get some delicious sea salts and a pepper grinder to grind your own pepper. It’s totally worth the investment. Pro Tip: A small pinch of salt and a few grinds of freshly ground pepper are all you need. 2. Fruits Either you love the sweet and savory combo or you don't, but if you do, you can opt to use fresh or dried. Here are some of my favorites: sliced dried dates, dried cranberries, sliced apples, sliced grapes, sliced kumquats, or even fresh berries like blueberries, strawberries, and raspberries. Pro Tip: Fruit is not for everyone, so start with just a few teaspoons of dried fruit or a few pieces of fresh fruit. 3. Dried Spices Tired of eating the same old salad? This can really change things up! Some of my favorites are Italian seasoning, Everything Bagel Spice, Old Bay seasoning, dried oregano, and dried sumac. Pro Tip: Try a small pinch and see what you like. 4. Cheese You can play with this. I tend to stick to a few tried-and-true types of cheeses that I always have on hand like Parmesan or Pecorino. I also love blue cheese, goat cheese, and aged cheddar. Pro Tip: A little cheese goes a long way. I use a microplane to grate my Pecorino, which yields one to three teaspoons of cheese. You can also use a peeler for hard cheeses like Parmesan. This article originally appeared on justBobbi.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - A Chef’s Guide To Salads: Gorgeous + Delicious Salads are just a Drizzle of Olive Oil Away - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/pumpkin-bake monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1603534905195-OO4WJSB1DMD9ARXEVM1U/chefcarla-pumpkin-bake.jpg Blog - Cheesy Pumpkin Bake to Make Year Round - (Makes a giant casserole 6-10 servings) Ingredients: 1 pound of dry pasta (any shape or gluten free works too!) 1 cup of oat milk or preferred milk* 2 tablespoons all purpose flour* 2 tbsp. butter (nondairy also works)* 1 can (14.5 oz.) canned pumpkin (not pumpkin pie filling) 1 tsp. granulated garlic 1 tbsp. Miso paste* 1–2 drops of hot sauce, like Cholula, optional 1/16 tsp. freshly grated nutmeg, optional 15 oz. fresh ricotta or vegan ricotta cheese like cashew ricotta it’s super easy to make (recipe coming soon) 1/8 tsp. Kosher salt, plus more for the breadcrumbs 3–5 cranks of freshly ground pepper 2 tsp. preferred fat, like avocado oil to grease the baking pan Panko Bread Topping 2 tbsp. melted butter (nondairy also works) 1 cup panko breadcrumbs, gluten free works too https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Cheesy Pumpkin Bake to Make Year Round - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/pizza-dough monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1602323055637-GBYE2L7SW21XMZ2TQ38F/chefcarla-Pizza-dough.jpeg Blog - My Favorite Pizza Dough Recipe - Ingredients: ( Makes 2 large dough balls) This recipe is inspired by the book, Recipes from an Italian Summer Ingredients: 4 cups all purpose flour (see note) 1 package of yeast, or 2 1/4 teaspoons instant yeast 2 teaspoons kosher salt 2 cups warm water, plus more as needed 1 tablespoon olive oil, for greasing the bowl 1 teaspoon olive oil to drizzle on the dough https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - My Favorite Pizza Dough Recipe - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/tahini-date-caramel-cups monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1602163698807-QDF2H5IOJKPTF7YRTQ75/IMG_4767.jpeg Blog - Easy Tahini Date Caramel Cup Freezer Treats - Ingredients: ( Makes about 24 mini cups) Ingredients: 1/2 cup dark chocolate chips 1/4 cup plus 2 tbsp. coconut oil 1/8 tsp. sea salt Tahini Date Caramel Sauce (recipe here) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Easy Tahini Date Caramel Cup Freezer Treats - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/hummus-miso-tahini-dressing monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1601102719663-QT2VTRHU659F6WD9OYGF/chefcarla-miso-tahini-dressing-salad.jpeg Blog - "Hummus" aka Miso Tahini Dressing. Try this now! - Ingredients: ( Makes about 1 3/4 cups ) 1/4 cup fresh lemon juice (juice from about three lemons) 2 tsp. sherry vinegar 1/4 cup extra-virgin olive oil 1/2 cup smooth liquid tahini 2 tbsp. white miso 1/2 tsp. Dijon or whole grain mustard 1 tsp. pure maple syrup 1/2 cup filtered water 1 1/2 tsp. onion powder 1/2 tsp. garlic powder 1/8 tsp. kosher salt 3 to 5 cranks of freshly ground pepper https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - "Hummus" aka Miso Tahini Dressing. Try this now! - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/banana-oat-blender-pancakes monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1599398742690-F7H498LL2E3XSRAZS62G/chefcarla-banana-oat-pancakes.jpeg Blog - Weekday Banana Oat Blender Pancakes - Ingredients: ( Makes about 4 pancakes) 1/2 teaspoon cinnamon 1 teaspoon vanilla 1 medium ripe banana, about 1 cup 2 large eggs 1/4 teaspoon baking powder 1 tablespoon chia seeds (optional) 1 tablespoon cacao nibs (optional) 1/2 cup oatmeal, like Bob’s Redmill 1 date (optional for sweetness) 1 tablespoon coconut oil or preferred fat, for cooking https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Weekday Banana Oat Blender Pancakes - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/black-bean-burgers monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1599301489462-1LHTOVGZC5R74OIQOA5Q/chefcarla-black-bean-burgers.jpeg Blog - Black Bean Burgers to Make for Your Future Self - Ingredients: ( Makes about 5 Burger) 1 can black beans (1 pound of ground meat, like turkey or beef) 1 1/2 cups cooked quinoa (1 cup of cooked rice) 1/2-1 cup almond flour (1/2 cup bread crumbs) 1 tbsp. finely minced or grated fresh ginger root (1 tsp. dried ginger) 2 cloves garlic, finely chopped (use 1 tsp. dry garlic or onion) 1 large egg (you can also make a chia or ground flax egg with 1 tbsp. chia and 3 tbsp. water) 1 large carrot, grated (or 1/4 cup root veggie like sweet potato) 1 tbsp. tamari or soy sauce (or Worcestershire sauce) 1 tsp. sesame seeds (use 1 tsp. nut or seed butter) 2 tbsp. fresh cilantro, chopped leaves and stems(optional) 2 green onions, sliced Salt and freshly ground black pepper to taste 1-2 tbsp. olive oil for pan to cook the burgers https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Black Bean Burgers to Make for Your Future Self - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/green-smoothie-soup monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598626338045-X94RQN5AF5AH108BVA93/Chef-Carla-Contreras-green-smoothie-soup.jpeg Blog - Nourishing Green Smoothie Soup AKA "Use Up ALL Your Greens" - Ingredients: ( Makes 1-2 smoothies) 1 tbsp. olive or avocado oil 1 onion diced, about 1 cup 1/8 tsp. salt 3-5 cranks of fresh ground pepper 1-inch piece of ginger, diced, about 1 tbsp. 1 clove garlic, diced, about 1 tsp. 1 quart bone broth or veggie stock or purchase Brodo use code ChefCarla for 20% off (that’s what I use, it’s the perfect fast food) 1 tbsp. apple cider vinegar 1 tsp. tamari or coco aminos 4 cups spinach or kale 1/4 cup cilantro, leaves and stems 1/4 cup dill, leaves only 1 scoop of Collagen powder Lemon juice (optional garnish) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Nourishing Green Smoothie Soup AKA "Use Up ALL Your Greens" - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/wim-hof-method-anxiety monthly 0.5 2023-06-16 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598620736805-FEWC3PK9M6THPZJHIHED/IMG_7166.jpeg Blog - Reducing Anxiety + Stopping Panic Attacks with the Wim Hof Method - My Tips for Starting the Wim Hof Method: 1. Watch the Goop Lab Episode or do Wim’s Free min-course 2. Download the Wim Hof app 3. Start with the 30 Day Challenge to learn the philosophy and also science of why the method works. 4. Start the Breathing Bubble exercises. 5. Start the 20-day Cold Shower Challenge. 6. Follow the prompts and either do it daily or as recommended. NOTE: DO NOT SKIP STEPS. It’s really important to go slow. This method is not about shocking your body. It's a gradual process that has tremendous results. You can hear me talk about it in this podcast episode Disclaimer: 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. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Reducing Anxiety + Stopping Panic Attacks with the Wim Hof Method - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/tuna-salad monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598458880414-SCBV49RSW7GQIAT12RVU/chef-carla-tuna-salad.jpeg Blog - The Tuna Salad you Need to Make ASAP - Ingredients: ( Makes 1-2 servings) 1 can of albacore tuna or 5-6 ounces of freshly cooked and cooled fish 1-2 tablespoons mayonnaise or mashed avocado 1 teaspoon lemon or lime juice 1 tablespoon of cilantro leaves, rough chopped 1 teaspoon, chives or scallions, sliced (are you regrowing yours too) 3-4 dashes of cholula hot sauce (optional) 1/16 teaspoon salt 2-3 grinds of fresh ground pepper https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - The Tuna Salad you Need to Make ASAP - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/tahini-date-caramel-to-eat-by-the-spoonful monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1598097351578-4KSJ5SWOE0488CVA0PC6/chef-carla-date-carmel.jpg Blog - Tahini Date Caramel to Eat by the Spoonful - Ingredients: ( Makes about 1 1/2 cups) 8–10 pitted dates, about 1 cup 1 scoop EVOLUTION_18 Relaxing Vanilla 3/4 cup boiling water (see note) 2 tbsp tahini or preferred nut or seed butter 1/16 tsp salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Tahini Date Caramel to Eat by the Spoonful - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/grilling-tips monthly 0.5 2022-02-09 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1597443810911-C0L1VCX1PYNKA9VXIT1M/Chef-Carla-Contreras_Grilling-Tips-Burgers.jpeg Blog - Chef Carla’s Grilling Pro Tips: ⁣Get a Perfect Char Every Time - Grilling can be so intimidating. I remember my in person cooking classes in NYC. People used to be amazed just how easy (and stress free) grilling could be! Image + Recipe Featured in Well + Good with LightLife Foods. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1597443905316-LMLYWUA3PW4YUGCQ62FI/Chef-Carla-Contreras-Grilling-Tips.jpeg Blog - Chef Carla’s Grilling Pro Tips: ⁣Get a Perfect Char Every Time - Chef Carla’s Grilling Pro Tips: ⁣ 1. Clean the grill grates BEFORE you turn on the grill.⁣ 2. Oil the grates (I use avocado oil because IT has a high smoke point.) You can also use cooking spray, if you prefer. 3. Turn the grill on and let it heat up (this will depend on if you have gas or charcoal). ⁣ 4. Brush or toss whatever you are grilling in a little oil, so that you get nice grill marks/char and it doesn’t stick. ⁣ https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1597433785191-JFAFKYA7XZFTON2J8SL9/image-asset.jpeg Blog - Chef Carla’s Grilling Pro Tips: ⁣Get a Perfect Char Every Time - Hungry for MORE? Wondering how to stock your kitchen with equipment and tools like a chef? Checkout my Amazon Store for cookbooks, pots, pans, blenders, chef knives and more. Cooking is the New Healthy Podcast: Conversations with entrepreneurs and creatives about how they COOK + EAT + SHOW UP in their real lives. Plus actionable tips for you! Listen here. Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here. https://www.carlacontreras.com/blog-recipes/summer-beet-andsuperfood-smoothie monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1596824993122-E0QJQVF0Y3HL1B3FDH5B/chef-carla_Superfood-Beets.jpg Blog - Summer Beet and Superfood Smoothie - Ingredients: ( Makes 1-2 smoothies) 1 1/2 cups plant based milk, like almond milk 1 scoop superfood collagen powder 1/4 cup medium diced raw Chioggia (striped) or red beet 1 cup fresh or frozen raspberries 1/2 –1 inch slice fresh ginger or 1 tsp. dry 1/3 cup medium diced cucumber 2 Tbs. freshly squeezed lemon juice 4–5 ice cubes, garnish, optional https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Summer Beet and Superfood Smoothie - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/60-second-plant-based-milk monthly 0.5 2023-06-19 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1596809841477-1WSAP8N9FF6SV74UF0EO/Chef_Carla_Contreras_SmoothieMilk_01.jpg Blog - 60-Second DIY Plant Based Milk - Ingredients: ( Makes 1 cup) 1 cup filtered water 1-2 tbsp. nut or seed butter, like almond, cashew, or tahini 1/2 tsp. maple syrup for sweetness, optional 1/16 tsp. sea salt (the tiniest pinch) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - 60-Second DIY Plant Based Milk - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/black-sesame-matcha-smoothie monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1596818305156-KI2YPMWMIQNR6GOSJGM9/Chef-Carla-Contreras-Black-Sesame-Matcha.jpeg Blog - Black Sesame Matcha Smoothie AKA The Smoothie I Drink Everyday - Ingredients: ( Makes 1-2 smoothies) 1 1/2 cups almond milk or preferred plant-based milk 1 tbsp. chia seeds 1 tbsp. black sesame seeds 1 scoop collagen powder 1–2 tsp. matcha powder 1 banana or 1/4 avocado, optional 1 cup packed greens, like spinach, Swiss chard, or kale 3–5 ice cubes (optional) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Black Sesame Matcha Smoothie AKA The Smoothie I Drink Everyday - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/vanilla-collagen-turmeric-smoothie monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1596815899460-ACYP00271IPGG1XFFEHI/justbobbi_Diary_ChefCarla_Turmeric_Main.jpg Blog - Vanilla Collagen & Turmeric Smoothie: My Kid’s Favorite - Ingredients: ( Makes 1-2 smoothies) 1 to 1 1/2 cups preferred plant-based milk. If you want a thicker smoothie, add less milk. 1 scoop vanilla collagen powder 1 tsp. ground turmeric 1 tsp. ground ginger 2 cranks of fresh ground pepper 1/4 tsp. cinnamon 1/2 frozen banana 3 ice cubes, optional https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Vanilla Collagen & Turmeric Smoothie: My Kid’s Favorite - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/on-the-go-chocolate-collagen-smoothie monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1596811231930-XK41YB5KTYPPNBY7LDER/chef-carla-contreras-on-the-go-chocolate-smoothie.jpeg Blog - Five Ingredient On-the-Go Chocolate & Collagen Smoothie - Ingredients: ( Makes 1 smoothie) 1 cup almond milk or preferred plant-based milk 2 tbsp cacao powder 1 scoop collagen powder 1 shot of espresso (optional) 3-5 ice cubes (optional) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Five Ingredient On-the-Go Chocolate & Collagen Smoothie - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/like-cereal-milk-try-my-cashew-collagensmoothie-milk monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1596809775763-FS33RW63WQPAC5R0L06H/Chef_Carla_Contreras_SmoothieMilk_02.jpg Blog - Like Cereal Milk? Try My Cashew Collagen Smoothie Milk - Ingredients: ( Makes about three cups) 1 cup raw cashews, soaked overnight in filtered water 1 scoop vanilla collagen powder 2 cups filtered water 1/8 tsp. sea salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Like Cereal Milk? Try My Cashew Collagen Smoothie Milk - Hungry for MORE.. My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/move-over-avocado-toast-make-blueberries-olive-oil-honey-salt-pepper-toast-instead monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1595195823705-27EMJ49YQMKX4CPWFUWJ/Blueberry-Toast.jpeg Blog - MOVE OVER Avocado Toast! Make Blueberries + Olive Oil + Honey + Salt + Pepper Toast Instead - Ingredients: ( Makes 1 toast) 1 piece of toast, of choice 1/4 ounce goat cheese, like Humbolt Fog (ricotta or cream cheese would also be delicious) 1 small handful of fresh blueberries 1 teaspoon honey or maple syrup 1/2 extra-virgin olive oil 1/8 teaspoon Kosher salt 1-2 cranks freshly ground pepper https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - MOVE OVER Avocado Toast! Make Blueberries + Olive Oil + Honey + Salt + Pepper Toast Instead - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/calexico-vinaigrette monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1594158225816-0NBAJSFTQVH8ZSJ8I167/IMG_0220.jpeg Blog - My Favorite Salad Dressing Recipe: Calexico Vinaigrette - Ingredients: ( Makes about ½ cup) 1 lime, juiced ½ lemon, juiced 1 teaspoon sherry vinegar 1 teaspoon honey or maple syrup 2 teaspoons Dijon mustard ¼ cup extra-virgin olive oil 1 tablespoon Greek yogurt (dairy free option: ¼ ripe avocado, mashed) 1/8 teaspoon Kosher salt 3-5 cranks freshly ground pepper https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - My Favorite Salad Dressing Recipe: Calexico Vinaigrette - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/chocolate-banana-icebox-cookies monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593981557614-QOY4SMHA1JY59FZ6RH66/IMG_4857+2.jpeg Blog - Five Minute Chocolate Banana Icebox Cookies Featured on justBobbi.com - Ingredients: (Makes about 10-12 depending on how big you make them) 2 ripe bananas 1 cup rolled oats 1/2 cup preferred nut or seed butter 2 tbsp. cacao powder 1 scoop chocolate protein powder or collagen 1 scoop vanilla protein powder or collagen 1/8 tsp. sea salt https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Five Minute Chocolate Banana Icebox Cookies Featured on justBobbi.com - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/the-kitchen-is-open-chocolate-chip-cookie-recipe monthly 0.5 2022-12-30 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1590172880172-BGFMUFDJG8FZZU3R6MQC/IMG_1161-1-1140x1520.jpeg Blog - Pantry Chocolate Chip Cookie Recipe (aka Badgers) - Ingredients: (Makes about 20-30 depending on how big you make them) 1.5 sticks of butter (12 Tbsp) 1 cup coconut sugar 2 large eggs 1/2 tsp fine sea salt 1 tsp vanilla extract 1 tsp baking soda 1 1/2 cup all purpose gfree flour such as Cup 4 Cup 3 cups gfree rolled oats 1 bag chocolate chips (12 ounces) Guittard Dark preferred. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Pantry Chocolate Chip Cookie Recipe (aka Badgers) - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/thanksgiving-prep-chef-carlas-roasted-tomato-collagen-soup-featured-on-justbobbi monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592697131064-8NX1B4D52CTD7VCCT1M0/IMG_2866-1140x1520.jpeg Blog - Thanksgiving Prep: Chef Carla’s Roasted Tomato & Collagen Soup featured on justBobbi - Ingredients: 3 pounds plum, globe, or heirloom tomatoes 4–6 cloves of garlic 1 spring of fresh rosemary, thyme, or basil 2–3 tbsp. olive oil or avocado oil 1/4 tsp. sea salt 4–6 cranks of freshly ground pepper 1 scoop Collagen powder 1/4 cup chicken or veggie stock, like Brodo use code ChefCarla for 20% off (that’s what I use, it’s the perfect fast food) Salt and pepper, season to taste https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592697311055-IM3AGOTARKJITK103TSB/IMG_2802-768x1024.jpeg Blog - Thanksgiving Prep: Chef Carla’s Roasted Tomato & Collagen Soup featured on justBobbi - Grain-Free Crunchy Seed Topping This is a crouton alternative. It’s perfect for soups and salads and when you need a little extra crunch. You can also straight-up snack on this. It’s full of healthy fats from the seeds and nuts. 1/4 cup of salted, roasted pepitas 1/4 cup salted, roasted sunflower seeds 1/4 cup sliced almonds Place in a jar and shake. Store in the fridge up to three months. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Thanksgiving Prep: Chef Carla’s Roasted Tomato & Collagen Soup featured on justBobbi - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/cooking-is-the-new-healthy-the-focaccia-recipe monthly 0.5 2025-10-15 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592698928930-WYZVK80W8R0TQCV7LSB6/IMG_6265-768x1024+%281%29.jpeg Blog - The Focaccia Recipe: No Knead, No Fuss - Ingredients: 1 package of yeast or 2 1/4 tsp. 3 1/2 cups of warm water 2 tsp. coarse sea salt or Kosher salt 6 1/2 cups of flour 4 tbsp. olive or avocado oil, divided 1–2 tsp. coarse sea salt or Kosher salt, optional garnish https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - The Focaccia Recipe: No Knead, No Fuss - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/pantry-recipe-black-bean-quinoa-burgers monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592696270586-S9OTM3YXBRMY04MQVT11/IMG_3694-1140x1520.jpg Blog - Air Fried Everything Bagel Spice Delicata Squash + Thanksgiving Prep Tips - Thanksgiving Prep Tips : 1. If you have a frozen bird, make sure you take it out of the freezer in time. Also, it can take a LONG time to cook. Have you ever seen Eat Pray Love, “the TURKEY?!” 2. I am on team spatchcock (which means that you take the back bone out of the turkey. There are two reasons to do this: it cooks faster + the skin gets crispy AF. 3. Cook as MANY things as you can ahead of time. Examples: blanch the greens beans, make the mashed potatoes, sauté or roast any veggies. Think of ways to free up your TIME + your stove + your SANITY. This is why I created an air fryer recipe this week! 4. Assign people SPECIFIC things to bring to help lighten to load. Example: instead of saying bring dessert ask them to bring a pie or a fruit platter. 5. Don’t forget clean up and household supplies like garbage bags, dish soap, rags or paper towels (you can also ask people to bring those items). https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592696433191-CONZ39IXSF224ZO4P975/IMG_3582-768x1024.jpg Blog - Air Fried Everything Bagel Spice Delicata Squash + Thanksgiving Prep Tips - Ingredients: 1 Delicata Squash, sliced in ½ in rounds, leave skin on and seeds in. Oil will depend on the recipe you use (you can use avocado or olive oil) 1 tablespoon Everything Bagel Spice https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592696617192-FZ9X5CPC3KHURI8ASJV6/IMG_3673-copy-768x1024.jpg Blog - Air Fried Everything Bagel Spice Delicata Squash + Thanksgiving Prep Tips I am doing another LIVE this Thursday 11/21 on Instagram. I will be demoing my Fall Harvest Salad. Please DM me your Thanksgiving questions @chefcarlacontreras Eat Well, xo Chef Carla PS: MORE Than Salad my FAVORITE mini course is on sale now through 11/30. Grab it for just $10 use the code: THANKS10. What’s in MORE Than Salad: Learn how I wash, store and dry greens, what I keep in my pantry + MORE to make my Insta-worthy salads (and save you free ordering $16 ones). https://www.carlacontreras.com/blog-recipes/diy-pickled-roasted-beets-igtv-video-on-how-to-make-them monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592698462414-BBL0D7ZXA936OVX96CF3/IMG_3534-1140x855.jpeg Blog - DIY Pickled Roasted Beets + IGTV Video on How to Make Them! - Ingredients: (yields makes 1 large jar full. You can 1/2 this recipe to make less) 2 bunches of beets (I used striped beets) 1 tsp sea salt 2 TBS olive oil 1 cup water 1 cup red wine vinegar 1 Tbs maple syrup 1 tsp mustard seeds 1 tsp fennel seeds 2 star anise https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - DIY Pickled Roasted Beets + IGTV Video on How to Make Them! - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/easy-glazed-salmon-with-bonne-maman monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592698663846-1H9JDACHHILYJAIRHH6N/IMG_0929-1140x1520.jpg Blog - Easy Weeknight Glazed Salmon - Ingredients: 1 tsp. Bonne Maman Four Fruit Jam, or flavor of choice 1 tsp. whole grain mustard or Dijon style 1 tsp. balsamic vinegar https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Easy Weeknight Glazed Salmon - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/my-entrepreneurship-story-wellness monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593284236248-F2IAU3PNNZ15K8E0K8MF/contreras-volovique-0126-1140x761.jpg Blog - My Entrepreneurship Story + Wellness Tips Featured in RTRTwellness.com - On June 1, 2011, I woke up and quit my full-time personal chef job. Back then, my goal was to create an online cooking program. I worked a ton of jobs to support myself to make that happen: I had a meal delivery and catering company called Red Clog Kitchen in NYC, I taught at cooking schools and was a food stylist, and I also did two cooking shows: Chopped! and Cook Your Ass Off. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593284534514-XANV7KBJ5V47UHSX0VK9/IMG_1455-768x1024+%281%29.jpg Blog - My Entrepreneurship Story + Wellness Tips Featured in RTRTwellness.com - During all that intense work, I had a health meltdown. I had severe vertigo that meant I had to lay on the floor, and I couldn’t work. I also couldn’t hear out of my right ear. My acupuncturist, James, who I went to once a week, looked at me and asked, “Carla, when are you going to start eating like you cook for your clients?” At the time, I was eating tons of late-night pizza, drinking until 4 a.m., and not really taking care of myself. Sure, I was the “healthy” personal chef, as I made gluten-, dairy-, and refined sugar–free food for my clients, but I had to clean up my act. To get started, I did Whole 30 and went strict Paleo, and I even gave up alcohol, coffee, and sugar. It was the worst, but slowly my health got better, and I got stronger. And guess what? As my health improved, so did my business. As I aligned my personal values with my work, it was easier to create from a space of authenticity. Now, nine years later, I am launching my online cooking school Cook+Chop. My Kickstarter will be out soon! Please stay tuned, I am most active on Instagram. Eat Well, xo Chef Carla This post was originally featured on RTRTwellness.com https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593284886012-N66KOVPMEWZAMHPHWMNO/IMG_0660-1024x1024.jpg Blog - My Entrepreneurship Story + Wellness Tips Featured in RTRTwellness.com - As I aligned my personal values with my work, it was easier to create from a space of authenticity. - Chef Carla Contreras https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592699477319-WLTJTGFIKPVV78GCGNCM/IMG_0887-768x1024.jpg Blog - My Entrepreneurship Story + Wellness Tips Featured in RTRTwellness.com - FREE 5/5 Challenge If you need MEAL PREP + COOKING ideas (for your REAL life) click on Cook+Chop: online cooking school. PS: I created the FREE 5/5 Challenge in my Instagram feed through June 30th. The 5/5 are: Rest, Deep Nourishment, Movement, Mindfulness and Water. ⁣⁣ If you need MORE info, I have an IGTV + MORE in the highlight 5/5 Challenge @chefcarla_c. Please SHARE this post, if you know a friend that could use the 5/5 or SAVE for inspiration when you need it! https://www.carlacontreras.com/blog-recipes/carrots-three-ways-with-dona-chai monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1604684587749-U9ZFY3KZOL3396L4Z6E2/roasted-carrots-dona-chai.jpg Blog - Carrots Three Ways: Roasted, Soup, & Salad - Roasted Carrots; These carrots are GOOD. I mean, really good. Not like when someone boiled them for you when you were a kid. Be careful, as you might eat the entire pound in one sitting. Store-bought carrots work. Carrots from a farmers market are a game changer. They’re delicious on their own, with chopped pistachios, or in a salad or blended into a soup. Ingredients (serves 2-4) 1 pound carrots, any color will work, in 1/2-inch half-moon pieces, rough dice also works* 1 Tbsp. butter or preferred fat* 1 Tbsp. avocado oil or preferred fat* 2 Tbsp. Dona Chai Masala Concentrate, or 1 teaspoon of ground cinnamon, or pumpkin pie spice. 1/8 tsp. sea salt 3–4 cranks of fresh ground pepper https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1604684647834-LW4SJ3JN3FPZ4DAYUC0F/dona-chai-spiced-vinaigrette.jpg Blog - Carrots Three Ways: Roasted, Soup, & Salad - Spiced Vinaigrette: I can’t stop making this dressing! Pro tip: Make this the day before because the chai is more pronounced the second day. If you want to learn more about dressing and how to prep greens, see my Insta worthy salad course. Ingredients (yields serves 2-4) 2 Tbsp. apple cider vinegar 2 tsp. Dona Chai 1 tsp. honey 1 tsp. Dijon mustard or whole grain mustard 1/4 cup olive oil 1/8 tsp sea salt 2–3 grinds freshly ground pepper https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1604684723024-XUHC24SIV9ENF0Q9UJYQ/IMG_0179.jpeg Blog - Carrots Three Ways: Roasted, Soup, & Salad - Roasted Carrot Soup: This is a perfect recipe for leftover roasted carrots. It’s a quick weeknight meal. Just add stock! You can add as little or as much stock as you like. I like to add toppings to my soups, like radishes; herbs like dill, cilantro, and scallions; and crunch, like pepitas or sunflower seeds. Ingredients (serves 2-4) 1 pound roasted carrots with Dona Chai recipe, cooked 1–2.5 cups of chicken or vegetable stock like Brodo, depending on the consistency you like* 1/8 tsp. of salt; taste before adding* 3–4 cranks of freshly ground pepper; taste before adding* https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Carrots Three Ways: Roasted, Soup, & Salad - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/roasted-carrot-soup-with-dona-chai monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1604685093017-2233AZ7NSF2D22KZ3HYW/chefcarla-drink-dona-soup-recipe.jpeg Blog - Roasted Carrot Soup with Drink Dona - Ingredients (serves 2-4) 1 pound roasted carrots with Dona Chai recipe, cooked 1–2.5 cups of chicken bone broth or purchase Brodo use code ChefCarla for 20% off Note: More or less depending on the consistency you like* 1/8 tsp. of salt; taste before adding* 3–4 cranks of freshly ground pepper; taste before adding* https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Roasted Carrot Soup with Drink Dona - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here Note: This post may contain affiliate links. I receive a small percentage of the sales. I appreciate your support! https://www.carlacontreras.com/blog-recipes/dona-chai-spiced-vinaigrette monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593345226936-6LCEN8UXZLW8DB9AWIG7/dona-chai-spiced-vinaigrette.jpg Blog - Drink Dona Masala Chai Spiced Vinaigrette - Ingredients (yields serves 2-4) 2 Tbsp. apple cider vinegar 2 tsp. Dona Chai 1 tsp. honey 1 tsp. Dijon mustard or whole grain mustard 1/4 cup olive oil 1/8 tsp sea salt 2–3 grinds freshly ground pepper https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - Drink Dona Masala Chai Spiced Vinaigrette - Hungry For More… My Shop: Shop my favorites: Kitchen, wellness, home, online courses, business tools, and more! Shop here Show Up Fully Podcast: Sharing what it's like to Show Up Fully for your Real Life. Plus actionable tips & journal prompts for you! Listen here Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here https://www.carlacontreras.com/blog-recipes/union-square-greenmarket-cooking-lesson monthly 0.5 2022-02-10 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593347640591-UVJO7Q11JLACVG0H1WFA/8DBFF0A2-9E5F-41B6-A9E4-07AD4540ADE8-1140x1425.jpeg Blog - Union Square Greenmarket Cooking Lesson - Last week, I went the farmers market to shop for my Union Square Greenmarket Cooking Lesson takeover. I had an incredible conversation with Rose Hubbert of Back to the Future Farms. It took Rose and her husband Lee three years to settle on the name, eventually choosing it because farming, agriculture, and dairy are OUR future. They have been farming for six years. The work isn’t easy, as you can imagine. Rose sleeps about 20 hours a week. From farming to driving to NYC to setting up at the farmers market to selling all day, the breakdown, and the drive home, it can be exhausting. Rose said that at one point in her life she was worth 11.5 million, but now, as a farmer, she’s so much happier. She loves her home, her farm and the people she gets to support, like the local farmers she buys from to make her summer Greek yogurts and gelato. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593348405262-VPGXTQ2UH4AK8Y30F0JX/eggs.jpg Blog - Union Square Greenmarket Cooking Lesson - Simple poached eggs This technique can be used to make one or two eggs (as I often do for breakfast) or a dozen eggs to feed a crowd or meal prep for the week. I’ve included reheating instructions, serving suggestions and Weight Watchers points information in the notes. Ingredients 1 or more large eggs 2 tablespoons of filtered water per egg ¼ teaspoon white vinegar per egg, optional* Sea salt and a few grinds of freshly ground pepper, to taste 1-2 teaspoons of everything bagel spice, optional Special Equipment: Muffin tin (use one with 12 muffin cups) or ramekins. Ramekins are oven-proof baking cups; you can use 6-ounce or 8-ounce ramekins, but you’ll need to monitor and adjust the cooking time depending on which size you use. The beauty of using a ramekin is that you can eat it straight out of the container and there is minimal clean up. My eggs came out perfectly cooked in 8-ounce ramekin for 12 minutes. https://www.carlacontreras.com/blog-recipes/home-health-skincare-giveaway-coconut-smoothie-bowl monthly 0.5 2022-02-10 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593348781334-5AGCOPF7GHSL8QE0R3VK/smothiebowl-1140x1140.jpg Blog - Home Health Skincare Giveaway + Coconut Smoothie Bowl - Ingredients: 1 1/2 cup coconut milk beverage or preferred plant-based milk* 1 Tbsp. chia seeds 1/2 tsp. ground ginger 1 Tbsp. MTC oil or coconut oil 1 tsp. maca powder, optional 1 scoop plant-based protein powder or collagen powder 1 frozen banana 1 date, optional 1 to 2 cubes of ice, optional Garnish Options: 1 tsp. bee pollen 1/4 cup coconut flakes 1 tsp. cacao powder 1/4 cup granola 1/2 cup fresh seasonal fruit like berries, cherries, and or persimmons. Tropical fruit like starfruit, coconut, or dragon fruit. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593350273787-A8EMRYZHOA4S1874G1O2/oils-1024x1024.jpg Blog - Home Health Skincare Giveaway + Coconut Smoothie Bowl - I love using Home Health Skincare’s Almond Glow Oil. It’s one the things I look forward to after a long day with my two toddlers. I put it on right after I take a hot shower. You could also add the oil to a hot bath or use it straight-up. It’s not greasy, so it absorbs right into your skin. It’s perfect for dry winter skin, but I also love using it in the summer. My grandma has used oil after her shower for ages. It’s one of my best-kept beauty secrets that always reminds me of her. Want to try it for yourself? Enter my giveaway below for a chance to win the entire suite of Almond Glow oils (Almond, Coconut, Jasmine, Rose, Lavender and Unscented) plus one $100 SpaFinder gift certificate. https://www.carlacontreras.com/blog-recipes/golden-cookie-granola monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593364804624-4WUC9GRLSOG04EZZMZBG/granolafull-1140x1425.jpg Blog - Golden “Cookie” Granola - Ingredients: 1 cup oatmeal, like Bob’s thick cut oats 1 egg white, beaten until frothy (like cappuccino foam) 2 Tbs olive oil, or preferred fat 2 Tbs maple syrup or honey 2 tsp. Golden Pumpkin Spice or cinnamon* 1/16 tsp. sea salt This is the perfect host/hostess gift, make a giant jar! Make tiny jars for a dinner party or holiday dinner — guests can have breakfast for the next morning. The recipe for the Golden Pumpkin Pie Spice is in the notes! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593365162660-A25HC73BJUR13A8MPE9F/IMG_1889-1024x1024.jpg Blog - Golden “Cookie” Granola - Don’t know about kimchi? Think sauerkraut spicy Korean cousin. Kimchi is loaded with good bacteria — so much so, that a few spoonfuls equals an entire jar of probiotic pills. If you want to protect your immune system this winter — get some kimchi! Today’s recipe, Golden “Cookie” Granola is a fast and easy gift you can make this holiday season. You literally throw this together in less than 3 minutes. It’s crispy and crunchy like a cookie. You are warned!!! You might want to make an extra batch for yourself! If you are vegan, skip the egg white but it will not be as crunchy — the egg white gives it the crunchy texture. Eat Well, xo Chef Carla P.S. Need more suggestions? Follow me on Instagram for more healthy recipes, farmer’s market tips, meal prep inspiration and my toddlers’ insta famous hands. https://www.carlacontreras.com/blog-recipes/pepita-pesto-recipe-the-key-turning-pasta-into-a-healthy-meal monthly 0.5 2022-03-28 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593365569532-EE63L4PCTR7184RB84O5/pepitapesto-1140x1520.jpg Blog - Pepita Pesto Recipe + The Key Turning Pasta into a Healthy Meal - Ingredients 1/2 cup olive oil 1 garlic clove, minced 1/4 cup grated Parmesan (optional) 1 lemon, juice plus zest 1/4 cup pepitas 1 bunch basil 1/8 teaspoon salt 3 to 5 cranks fresh ground pepper The key is loading up whatever dish your making with veggies, and using pesto as a sauce is a shortcut towards that goal. It means every bite will include fresh basil, garlic, and more nutrient-dense foods. https://www.carlacontreras.com/blog-recipes/apples-slices-with-date-caramel-sauce-free-fb-community monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593367171575-NJ0GLXMPNP0P9LFFGI6R/unnamed-2.jpg Blog - Apples Slices With Date Caramel Sauce + Free FB Community - Ingredients 1/2 cup pitted dates, about 6 Medjool dates 1/2 cup boiling water to soak dates in 2 tbsp.. tahini or your preferred nut or seed butter 1/16 tsp. sea salt This sauce is delcious on fresh fruit like apples or peaches. I love to top ice cream or desserts. It's also great straight up, by the spoonful! https://www.carlacontreras.com/blog-recipes/back-to-school-lunch-ideas-with-stasher-bags monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593367665467-5U5OQ366490XYZBVQH1K/IMG_2656-1140x1425.jpg Blog - Back-to-School Lunch Ideas with Stasher Bags - Cheese Sticks with Crackers, Cranberries, and Pepitas This may seem like a no-brainer recipe. I have had parents ask me where to get cheese sticks with less waste. The dried fruit and pepitas are optional and can vary depending on the age of your child. Think about how you can customize this and use it as a template for yourself or family. For me personally, I love two hard-boiled eggs + the cheese, the pepitas, and the cranberries. The recipe can be doubled or tripled as needed. Ingredients 1 ounce of your favorite cheese (my kids love gouda) 2 tsp. dried cranberries 2 tsp. pepitas 5 to 10 crackers https://www.carlacontreras.com/blog-recipes/black-bean-breakfast-tacos-recipe monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/c947b741-aa9a-4858-b882-dae7517eaeae/IMG_0827.jpeg Blog - Recipe: Black Bean Breakfast Tacos & Homemade Taco Spice - Ingredients: Serves 2 1 TBS olive oil or preferred fat 1/2 small onion, about 1/2 cup diced 1 red bell pepper 1 tsp taco spice (recipe below) 1 15-ounce can of black or pinto beans 1 cup of chicken or vegetable stock* 1/2 cup cilantro stems and leaves, rough chop 1 lime, juice only Taco Spice: 1 Tablespoon chile powder 1 teaspoon smoked paprika 2 teaspoons cumin 1 teaspoon oregano 1 teaspoon urfa, chipotle powder or gochugaru, optional 1 teaspoon kosher salt https://www.carlacontreras.com/blog-recipes/homemade-taco-spice-fall-pantry-detox-survey monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593374653683-D2ZYDGYDQ2JUOXRFR51R/tacospice-1140x1521.jpeg Blog - Homemade Taco Spice + Fall Pantry Detox Survey - Ingredients 1 Tablespoon chile powder 1 teaspoon smoked paprika 2 teaspoons cumin 1 teaspoon oregano 1 teaspoon urfa, chipotle powder or gochugaru, optional 1 teaspoon kosher salt https://www.carlacontreras.com/blog-recipes/kimchi-farro-grain-bowl-featured-in-well-good monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593382025253-JB1SNC517OB95SWBNHB2/kimchifarrosalad-1140x855.jpg Blog - Kimchi Farro Grain Bowl Featured in Well + Good - Ingredients 1 cup Bob's Red Mill Organic Farro uncooked 1 cup red or white cabbage sliced thin 3 scallions, sliced, about ½ cup ½ cup fresh cilantro including leaves and stems thinly sliced ½ cup baby bok choy sliced thin 1 zucchini shredded, about 1 cup ½ cup fennel thinly sliced ½ cup cherry tomatoes sliced in half 1 avocado large dice ½-1 cup kimchi depending on the level of spiciness, plus up to ½ cup extra for garnish Sea salt and black pepper to taste Honey-Lime Dressing 2 limes juiced, about ¼ cup 3 Tbsp rice vinegar ¼ cup olive oil add more olive oil to tame the vinegar flavor 1 Tbsp honey optional Sea salt and black pepper to taste https://www.carlacontreras.com/blog-recipes/matcha-latte-kitchen-tools monthly 0.5 2021-03-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593382402575-NC9B9U9ED7CP2AURW509/matcha-latte.jpg Blog - Matcha Latte - Ingredients 2 teaspoons of high quality matcha 2 cups of hot water 175-185°* 1/2 almond or preferred plant milk 1 teaspoon coconut sugar or preferred sweetener This recipe was inspired by Candice Kumai. She is the queen of matcha. I love how easy it is! Matcha is clean energy, there is no crash! https://www.carlacontreras.com/blog-recipes/switching-up-your-routine-with-summer-sauces monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593383299071-C1QOMR8W40EZT183N18P/IMG_1016-1140x1140.jpg Blog - Switching up your Routine with Summer Sauces - Ingredients 1 lime, juiced ½ lemon, juiced 1 teaspoon sherry vinegar 1 teaspoon honey or maple syrup 2 teaspoons Dijon mustard ¼ cup extra-virgin olive oil 1 tablespoon Greek yogurt (dairy free option: ¼ ripe avocado, mashed) 1/8 teaspoon Kosher salt 3-5 cranks freshly ground pepper This is hands down my favorite dressing! There’s a taco stand in Brooklyn called Calexico, and when I used to go there, I didn’t get the tacos. I ordered a salad. This is my version of their dressing. It’s creamy and a touch sweet from the honey. I especially love the tangy pop from the sherry vinegar. I use it as a sauce on tacos, salads and grilled fish. https://www.carlacontreras.com/blog-recipes/avocado-board-5-salad-dressings-to-kickstart-meal-prepping monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593383844743-I6FSH9S26KSBJDYLOSC4/IMG_6143-1140x1140.jpg Blog - Avocado Board + 5 Salad Dressings to Kickstart Meal Prepping - Ingredients 2-3 Avocados 1/2 cup kimchi 1 bunch cilantro 1 bunch chives 2 sliced radishes 1 english cucumber, cut in sticks 1 cup roasted tomatoes 1 orange cut in half 1-2 lemon or lime wedges tortilla chips for garnish, optional This is a complety free form idea. Add what you like. The ingredients above are just suggestions. You can slice the avocados or put put a spoon and knife. https://www.carlacontreras.com/blog-recipes/kimchi-buttermilk-pancakes monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593385121366-2BI6L8Q030Z0QW8NG64L/IMG_4512-1140x1140.jpg Blog - Kimchi Buttermilk Pancakes - Ingredients 2 cups all purpose flour* 1 tablespoon baking powder 3/4 teaspoon baking soda 1/8 teaspoon sea salt 2 eggs, beaten 1 tablespoon maple syrup 1 tablespoon vanilla, optional 2 cups buttermilk 6 tablespoons butter, melted 1 tablespoon coconut oil, for frying 1/4-1/2 cup kimchi, chopped into bite size pieces, optional 1-2 scallions, sliced thin, optional This recipe is inspired by Chef Roy Choi's Buttermilk Pancake recipe in the book L.A. Son https://www.carlacontreras.com/blog-recipes/the-little-engine-that-could-eight-years-in-business monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593385752316-58C1L7YPFDG0JXILCVOH/IMG_4364-1140x1140.jpg Blog - The Little Engine That Could: Eight Years in Business - Entrepreneurship is not always the easiest path. I could not have done it without the support of Ed, my family, friends, and readers like you that have been there since the beginning. I can’t thank you enough! https://www.carlacontreras.com/blog-recipes/my-eco-friendly-cleaning-solution-recipe-meal-prep-pro-cleaning-tips monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593386080086-2QUIP0AK3D5Q86ZGU7Y9/IMG_4327-1140x1147.jpg Blog - My Eco-Friendly Cleaning Solution Recipe + Meal Prep Pro Cleaning Tips - Ingredients 2 cups vinegar 2 cups water 15 drops of tea tree oil or 1 capful of Thieves Oil Cleaning Solution by Young Living https://www.carlacontreras.com/blog-recipes/weekly-meal-planner-matcha-smoothie-recipe monthly 0.5 2021-03-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593386587731-GQUBD4UL7PR2LCISL5ZR/IMG_4152-1140x1140.jpg Blog - Matcha Smoothie Recipe + Weekly Meal Planner - Ingredients 1-2 teaspoons of matcha powder, depending how much caffeine you want 1 tablespoon chia or hemp seeds 2 cups almond milk, or preferred milk 1 cup fresh or frozen greens, such as kale, Swiss chard or spinach 1 banana, sliced and frozen ahead of time ice, optional for serving I make this smoothie every single morning. It's the best of both worlds, caffeine + breakfast in one. The chia and or hemp seeds are essential you need the fat to absorb the fat soluble vitamins in the smoothie, plus it keeps you fuller longer! It also makes a great afternoon pick me up!! https://www.carlacontreras.com/blog-recipes/sunday-sauce-recipe-pomodoro monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593388125871-ZK1YDDEDJGB26DHOIWOF/IMG_1355-1140x1425.jpg Blog - Sunday Sauce Recipe “Pomodoro” - Ingredients 2 tablespoons of olive oil 2 cloves of garlic, diced 2 cans crushed tomatoes, 28 ounces, like muirglen 2 cups of water 5 leaves of basil, or 1 tablespoon dry basil 1 teaspoon of salt 8-10 cranks of fresh pepper or 1/8 of a teaspoon https://www.carlacontreras.com/blog-recipes/simple-poached-eggs-featured-well-good monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593388501080-CYQMIJC2MWMO6FIJ53ZY/eggs-1140x1520.jpg Blog - Simple Poached Eggs Featured in Well + Good - Ingredients 1 or more large eggs 2 tablespoons of filtered water per egg ¼ teaspoon white vinegar per egg, optional* Sea salt and a few grinds of freshly ground pepper, to taste 1-2 teaspoons of everything bagel spice, optional Special Equipment: Muffin tin (use one with 12 muffin cups) or ramekins. Ramekins are oven-proof baking cups; you can use 6-ounce or 8-ounce ramekins, but you’ll need to monitor and adjust the cooking time depending on which size you use. The beauty of using a ramekin is that you can eat it straight out of the container and there is minimal clean up. My eggs came out perfectly cooked in 8-ounce ramekin for 12 minutes. This technique can be used to make one or two eggs (as I often do for breakfast) or a dozen eggs to feed a crowd or meal prep for the week. I’ve included reheating instructions, serving suggestions and Weight Watchers points information in the notes. https://www.carlacontreras.com/blog-recipes/homemade-everything-bagel-spice monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593388886502-MU9BDOWCXVV5MRBCYUON/unnamed-1140x1521.jpg Blog - Homemade Everything Bagel Spice - Ingredients 1/4 cup dried onion flakes 1/4 cup dried garlic flakes 1/4 cup poppy seeds 1/4 cup black sesame seeds 1/4 cup white sesame seeds 1 tablespoon maldon salt or flaky sea salt I can't express how much I love this spice. Put it on everything!! Here are some suggestions of what to put it on: eggs, avocado toast, salmon, salads, sandwiches like turkey BLT, tuna, chicken or egg salad. Or you can try what’s in the picture is avocado toast with smoked salmon and bagel spice. https://www.carlacontreras.com/blog-recipes/avocado-hummus-how-to-avoid-getting-cut monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593389143137-PGI61MSMJMAOG75CDAJR/IMG_4474-2-1140x1520.jpg Blog - Avocado Hummus + Avocado PSA {How to Avoid Getting Cut} - Ingredients 1 — 15.5 ounce can of chickpeas, drained and reserve the liquid 1/4 cup of the chickpea liquid (you can add 1 to 2 tablespoons extra to make it smoother) 1 clove of garlic, chopped 1/4 cup tahini 1/4 cup fresh squeezed lemon juice, about 2 lemons, plus more to taste 1/2 avocado 1 teaspoon soy sauce or tamari, organic preferred 1/2 cup of cilantro leaves only, packed (you can use stems too, if you want) 5 cranks of fresh ground pepper (or more) ¼ teaspoon of sea salt (or more) Garnish: (Optional) 1/2 avocado cubed 10 cherry tomatoes, halved 1 teaspoon of olive oil 3 cranks of pepper 1/8 teaspoon of salt https://www.carlacontreras.com/blog-recipes/almond-milk-hot-cocoa monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1613185220093-SRS4JMMDMFC4OJ30MGEE/IMG_5943.jpeg Blog - My Go to Hot Cocoa + Four Tips for Sugar Cravings - Ingredients 1 cup of preferred milk 1 tablespoon of cocoa, like Valrhona 1-3 teaspoons maple syrup, optional 1 teaspoon vanilla, optional 1 teaspoon cinnamon, optional 1 smallest pinch of sea salt https://www.carlacontreras.com/blog-recipes/restorative-bone-broth monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Blog - A Restorative Bone Broth & Postpartum Story - Ingredients (yields varies depending on the size of slow cooker or stockpot. I use an 8-quart slow cooker which makes about 4-5 quarts of broth) 2 pounds of chicken wings 2 pounds of chicken necks and backs 1 large carrot, cut into quarters 1 large onion, unpeeled and cut in half 4 celery stalks, cut into quarters 8 whole black peppercorns 2 bay leaves 1 Tablespoon apple cider vinegar (this helps draw the minerals out of the bones) Special Equipment: Crock-pot/slow cooker and fine mesh strainer. A funnel is helpful, but not necessary. https://www.carlacontreras.com/blog-recipes/chocolate-chip-cookie-dough-refined-sugar-free monthly 0.5 2022-12-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593390309783-39DKMKOW874E1I8APQGF/IMG_6863-2-1140x1408.jpg Blog - Chocolate Chip Cookie Dough Bites {Refined Sugar Free} - Ingredients 2 cups dates, pitted* 2 cups walnuts or almonds 1 cup dark chocolate chips, 60% or higher (If Paleo, get no sugar chocolate chips) ¼ cup cacao powder or coco powder* 2 teaspoons vanilla extract, like Nielsen Massey ¼ teaspoon sea salt or pink Himalayan salt ½ cup unsweetened finely shredded coconut, optional This is my version of the Barre 3 dark chocolate doughnut hole recipe by Andrea Nakayama. These are addictive! I have to store them in the freezer, so I don’t eat them all. You have been warned! https://www.carlacontreras.com/blog-recipes/quinoa-pancakes-gift monthly 0.5 2022-01-20 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593390598205-R0TT38C22A4PMA0LVZGV/IMG_2708-300x225.jpg Blog - Quinoa Pancakes + A Gift for You - Ingredients ½ cup uncooked quinoa, soaked for 12 to 24 hours, in 1 cup of filtered water with 1 tablespoon of apple cider vinegar, such as Bragg’s ½ cup rolled oats, such as Bob’s Red Mill Gluten Free or Thick Cut Oats ¾ cup almond flour or unsweetened shredded coconut 1 cup unsweetened almond milk (or other non-dairy milk) 1 egg or 1 teaspoon of chia seeds soaked in ¼ cup of filtered water for 15 minutes 2 teaspoons vanilla extract 1 teaspoon baking powder 1 teaspoon cinnamon Extra virgin coconut oil or butter (for cast iron pan) Fresh fruit, nut butter, and/or maple syrup for serving (optional) Special Equipment: Cast iron or non-stick pan, blender https://www.carlacontreras.com/blog-recipes/first-post-roasted-butternut-squash-and-apple-soup monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1593391398151-5YXN6NMEWG02PPVPFPJT/IMG_0413-1140x1520.jpg Blog - First Post + Roasted Butternut Squash and Apple Soup - Ingredients 1 medium butternut squash, peeled, large dice 1 medium apple, cut in quarters, remove seeds 1 tablespoon olive oil 2 cups chicken broth, veggie broth or Brodo use code ChefCarla for 20% off (that’s what I use, it’s the perfect fast food) 2 sprigs thyme, see note salt and pepper to taste 1 teaspoon gochugaru or red chile flakes, optional 1 tablespoon olive, garnish, optional https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/faf923ed-5542-4777-bdfc-d4dce3cedca1/Show+Up+Fully.jpg Blog - First Post + Roasted Butternut Squash and Apple Soup - Hungry For More: My Shop: Wondering how to stock your kitchen with equipment and tools like a chef? Checkout my shop for cookbooks, pots, pans, blenders, chef knives, product discounts and more! Show Up Fully Podcast: Conversations with entrepreneurs and creatives about how they SHOW UP in their real lives. Plus actionable tips for you! Listen here. Free Cooking Meditation Album: Cultivate presence while you shop, cook, clean, and eat food that nourishes you (and others in your life.) Grab it here. Note: This post may contain affiliate links. I receive a small percentage of the sales. 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Ways that I work with small businesses & brands: Culinary Content Creation, Food Styling, Recipe Development, Brand Awareness, Ebooks, Influencer Trainings and Education, IG Lives, Art Direction, and Podcast Development. Send me an email hello@carlacontreras.com to work with me. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/063894c8-9035-43d6-bbc2-5d5b7f0aa869/IMG_3460.jpg About - My Credentials + Additional Training Johnson and Wales University: Bachelors of science in culinary arts New York University: Masters of arts in food management and food studies Nutritious Life Studio: You’ll learn cutting-edge nutrition, coaching, and business education from world-renowned dietitian, Keri Glassman, MS, RDN, CDN. The NLS Community is very engaged and supportive, Keri goes live weekly to answer your questions Free 72-Hour Access Email me directly for a tuition discount & bonuses hello@carlacontreras.com 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 + My Alumni discount Reiki Training: 1 & 2 with Valerie Oula. Master Reiki Training with Meg Burton Tudman, and Veena Saraswati. Mentor Masterclass Life Coach Training: Self-study with Jeannine Yoder Meditation Teacher Training: Level one, two, and three with Cyndi Lee Shamanic Cacao Apprenticeship: Jemma Gaud & Maestro Puma Peruvian Healing Practices & Sacred Ceremonial Service Immersion: Shift Network with Maestro Puma https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/f579bba7-cb88-4c62-8542-d8fe958e7ee9/IMG_3550.jpg About - Disclaimer 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! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/2d2d9847-d19e-406f-9e4c-6cc83c38081f/looking-at-camera-vertical.jpg About - Yes, I was on Chopped! on the Food Network I’m a content strategist, food creative, and podcast host who helps entrepreneurs, brands, and small businesses grow their presence with creativity and intention. My work has been featured in Apartment Therapy, Well+Good, and across a range of digital and print platforms, where I bring stories to life through thoughtful strategy and elevated visual content. With more than 25 years of experience in the food industry including an appearance on Chopped! on the Food Network. I’ve contributed to hundreds of photo shoots as a food stylist, photographer, recipe developer, art director, and digital creator. I bring both expertise and intuition to every project, blending artistry with strategy to help brands connect and stand out. As the host of The Nourishing Creativity Podcast, I explore the connection between creativity, well-being, and self-expression, a thread that runs through my own work. I’m also a certified health coach through the Institute for Integrative Nutrition and The Nutritious Life Studio, a Master Reiki practitioner, meditation teacher, and mother of two. When I’m not collaborating with clients or recording a podcast episode, you’ll find me at the farmers market with my family, doing Pilates, or sipping on a mug of Green Smoothie Soup. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1d5c238c-03fc-44d2-840c-d1381e01f72b/IMG_3865+copy.jpg About - Learn Even More About Me More About My Life: I am a first generation Chilean and Italian American mama of two living outside of New York City. When I am not busy testing recipes, styling and taking food photos, working on creating online courses, or recording a podcast. You can catch me: Going to the farmer’s market with my family, doing Pilates, or sipping my Green Smoothie Soup My Culinary Resume: For the last 25 + years, I’ve worked as a chef at places like Daniel Boulud’s DBGB, the Marriott Boston and Marriott San Diego, and Whole Foods La Jolla, and I’ve worked as a caterer, personal chef, and owner of Red Clog Kitchen in New York City. I have taught culinary at the Institute of Culinary Education, Kosher Culinary Center and at Montclair State University. The Show Up Fully Method: I choose the words REST + DEEP NOURISHMENT as my North Stars of 2019. Those words saved my life. I created the Show Up Fully Method to include: Rest, Deep Nourishment, Movement, Mindfulness and Water. My suggestion is to pick one and to focus on it. Want to learn more? Listen to this podcast Giving Back: Giving back is part of my mission as a human and for my company. Once per quarter, I work with an emerging entrepreneur. I also work with several non profits including Cookies for Kids Cancer. You can listen to the podcast episode here https://www.carlacontreras.com/error-page daily 0.75 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/bc1c8ec4-0681-45c4-9ccf-68bd4c0bb9af/IMG_3460.jpg Error Page https://www.carlacontreras.com/salad-challenge daily 0.75 2020-06-01 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1590974445291-EYXC95B4TRIIE01PN0TZ/cook-chop-carla.jpg Salad Challenge https://images.squarespace-cdn.com/content/v1/5e73a0f59487404b11bc273e/1585080519776-L60T6YPRI051ZTWBW2OQ/Color+Banner.jpg Salad Challenge https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1590973681353-PMLYASIRQGZOWG57EHJ1/cook-chop-carla-contreras.jpg Salad Challenge https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1590082310362-H9C47ZRO7Y93P1LYX5JQ/image-asset.jpeg Salad Challenge https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1590975048608-HZUZHVLDUIRIY72RAYC9/more-than-a-salad-challenge.jpeg Salad Challenge - MORE Than Salad Challenge Learn all of my tips and tricks to making your salads so much MORE in this Five Day mini-course. https://www.carlacontreras.com/pantry-refresh daily 0.75 2024-01-22 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1628259417376-LT5LP8FO7DDSK0U7K7JJ/IMG_3498.jpg Pantry Refresh - Shop My Favorites: Amazon Shop: This is a growing + evolving list! It has everything from the kitchen, photography equipment, books, teas, coffee, and so much more here Brodo Broth: This is MAGIC. I love mixing these broths with my blended soups (they also have a delicious vegan broth). Use the code CHEFCARLA for 20% off. Dansko Shoes: I love these clogs and have worn them for over 20 years. Use the code CHEFCARLA for 20% off your first purchase. Kajabi: This is what I use to host my online courses + my email list + landing pages + more. Learn more here Slow Up Bars: Delicious Nut & Bean Bars. I love topping my salads with these. Use the code CHEFCARLA for 40% off your first order Sakara Life: I ADORE these meals! I know that I am getting in nourishing food without the fuss of cooking (yes, chefs need a break too. Use the code CHEFCARLA for 20% off your first order. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1614350653568-XO1U7PPCHX1R1ITXY999/Carla-contreras-3.jpeg Pantry Refresh - Online Learning: I love creating tools + resources for you! Get my FREE + paid courses here! https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1628259591438-2XJVRI5K99IF80Y3MXCR/IMG_4183.jpg Pantry Refresh https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/40cb1e05-9fe5-4725-a7f8-27da7fbc72a4/IMG_3498.jpg Pantry Refresh - 1:1 Content Creation Coaching & Strategy From compelling words to a strategic website, content is the heart of what gets your ideal clients and community to fall in love with you and fully engage with your work. I’m here to help you do it strategically, intuitively, and with intention. Since 2013, I have been sharing my gift of content creation coaching and strategy with entrepreneurs, coaches, healers, brick-and-mortar business, product, book, website, and podcast launches. I have also worked on content and strategy for large national brands like Tadin Tea & Herb Co., Bumble Bee Tuna, Bobbi Brown’s Evolution_18, Nutritious Life, Life’s Abundance, and The Institute for Integrative Nutrition. I can’t wait to support you and your work in the world. Let’s Work Together https://www.carlacontreras.com/a-course-in-miracles-project-podcast daily 0.75 2022-06-26 https://www.carlacontreras.com/podcasts daily 0.75 2022-09-16 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/490c186c-5254-4d4f-8ed0-11b7c2187e42/Show+Up+Fully.jpg Podcasts - Show Up Fully Podcast Sharing what it’s like to Show Up For your Real life plus actionable tips & journal prompts for you! Listen here https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/851fc8c8-b675-4169-96ec-aacb49a09959/Design+Challenge.jpg Podcasts - A Course In Miracles Project Coming Soon! https://www.carlacontreras.com/new-events-1 daily 0.75 2025-12-15 https://www.carlacontreras.com/about-2 daily 0.75 2020-03-30 https://images.squarespace-cdn.com/content/v1/5e73a0f59487404b11bc273e/1584641284404-S0SQCVJ4ZDA72MZBJ4AS/Influence+Backgrounds.jpg About 2 https://images.squarespace-cdn.com/content/v1/5e73a0f59487404b11bc273e/1584641591431-POSH7TIVUJLKRLWGZWVF/tomiko-tan-M0SLwkw3y-8-unsplash.jpg About 2 https://www.carlacontreras.com/privacy-policy daily 0.75 2020-05-31 https://www.carlacontreras.com/lets-work-together daily 0.75 2026-03-13 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9b0a7ed-f8ca-43e6-b4d1-54398d1dca8a/IMG_3999.jpg Work with Me - Content that’s not just a vibe Ready to bring your vision to life with a content universe that captivates, connects, and converts. Content that’s not just a vibe, but stirs emotion and moves your people to action is my jam. For the past 10+ years I’ve partnered with iconic brands like Bobbi Brown, Bumble Bee Tuna, The Institute for Integrative Nutrition and so many more to craft strategies and creative campaigns that don’t just align with their brand values, but that bring in money-honey. Bring all your platforms together into one Content Universe. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1727018290481-MOGZFOZLY3900F94CCKB/Camel_Social-Squares_Styled-Stock_01086-scaled.jpg Work with Me - Substack Workshops Build Your Substack in a Day: This is more than a workshop. This is your new digital home, laid out with strategy and intention. You won't have to spend hours of research learning a new platform or collecting one article at a time. Build your publication step-by-step alongside the growing community. Create Your New Digital Home Build Your Podcast on Substack: In 2025, my podcast grew 999% on Spotify. I attribute this to strategically publishing my podcast through Substack. Build Your Substack in a Day is bundled with this workshop. You will build your Substack & podcast step-by-step alongside the growing community. Raise Your Voice on Substack Coming soon! DM: on Instagram or LinkedIn https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/434afcf2-a50e-4ab9-a21f-f41f0b2f389a/IMG_3498.jpg Work with Me - Let’s Connect What We Can Do Together: Rework your website strategy so it feels like home, map out a soulful, sustainable content plan, get clarity on your podcast or Substack, and more. Email: hello@carlacontreras.com DM: on Instagram or LinkedIn https://www.carlacontreras.com/shop daily 0.75 2025-09-30 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/40cb1e05-9fe5-4725-a7f8-27da7fbc72a4/IMG_3498.jpg Shop - Home & Well-being Chef Carla’s Online Courses: 1:1 Coaching, Online Courses and Freebies If you are already a student Login here Amazon Shop: Stock your kitchen, purchase books, get my favorite teas, and photography equipment like tripods and surfaces + more favorites like press on nails Shop here Anima Mundi Herbals: This shop is full of Adaptogens for mood, beauty, immunity, and relaxing. My favorite is The Mind, it’s a Cognitive Booster & supports Mental Resilience, I blend it into my lattes. Use code CARLA15 Make a Mind Latte Brodo Broth: This is MAGIC! And it’s the ultimate fast food. I love mixing these broths with my blended soups. They also have a delicious vegan broth. Use the code ChefCarla for 20% off Fast & Nourishing Food Cacao Laboratory: I drink cacao as part of my daily self care and heart opening practice, it’s incredibly healing! There is a membership where you can attend cacao circles and ceremonies. Use the code ChefCarla10 Open Your Heart with Cacao Dansko Shoes: These clogs are a classic. I have worn them since I started working in kitchens 25 years ago! I love my leopard print clogs and black clog booties. Use this code for Free Shipping Geometry If you know my food styling work via social media or this blog, then you know that one of my signature props is adding a tea towel. I love these towels because not only are the super cute (and they work with artists to design collections). But they actually work and soak up messes! Use the code CARLA15 for 15% off. Hedley & Bennett Aprons: Want to look like a pro in the kitchen? These are my absolute favorite aprons and they also make kids aprons. Use this link for 10% off. Lotus Wei Flower Essences: This is my favorite subtle energy shift. I love using the sprays throughout my day. I have used these since 2010 when I spotted them at ABC Home in NYC. Try Flower Essences Peloton App: This is part of my daily movement ritual. I love riding my bike (I have had since 2020). I also do mobility, stretch, yoga, outdoor walks and the meditation classes in both Spanish and English. Give it a try free for 60 days Move Your Body The Class: I love using this app as a movement & mindfulness practice. My favorite classes are Yoga Nidra for Rest, Meditation for Creativity, and Class for a Positive Mindset Get 30 Days Free To Be Magnetic with Lacey Phillips: I have been doing this work since 2019. It’s powerful subconscious reprogramming based on science + epigenetics. I highly recommend The Money Challenge + Boundaries pay in full or payment plan use the CARLA9664 for 15% off. https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/ef946961-0afd-4f84-81ed-249870c822c6/IMG_3950.jpg Shop - Business Tools & Social Media Tools Elevae Visuals: This is my go to for myself + my clients for photos and stunning b-roll video. You can use these everywhere including your website, social, and Substack. Use code CHEFCARLA10 to Elevate Your Visuals Go Live HQ: My website is a Go Live Template (it’s restyled by my friend La Playa). Website strategy is one of my favorite things to work on with my 1:1 clients and I always recommend these templates because they are stylish & affordable. Get 10% off use code CARLACONTRERAS Food Styling & Photography with Kimberly Espinel: This food photography and food styling online course provides everything you need to start taking gorgeous food photos you never dreamed you could (especially if you’re not that camera tech savvy)! Get 15% off Use code car50 Kajabi: Dreaming of creating your own online courses? This is what I use to host my online courses, manage my email list, landing pages, more. Build Your Own Course Pin Potential: Pinterest is a powerhouse to build your email list, see your products, increase your podcast listeners, get more traffic to your website. Meagan’s membership is unrivaled for support and resources, and it’s 100% worth it Grow Your Business WorkPlay Branding: Are you looking for an easier way to create your content, especially photos and videos? Schedule your free call with the WorkPlay Branding team to learn how you can create a cohesive content plan including uploading all of your content. My photographer Sophie and I have created hundreds of photos and videos our last shoot! They have a deal to save $1,200, get a free video shoot when you Book Your Call https://www.carlacontreras.com/the-creative-jumpstart-finish-your-project daily 0.75 2024-03-29 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/907d6215-3936-43b2-9f20-4d7d4960d618/IMG_3498.jpg The Creative Jumpstart: Finish Your Project - What would it feel like to get that project off your to do list? You will leave each session feeling accomplished, supported, and with a clear plan of how you will take steps toward completing your project. Bonus: You get to text me updates in between! When you come into alignment with your project and start to flow, that's when the magic happens! Some of my clients have: Landed book deals, let go of misaligned offers, leaned into who they truly are and re-launched businesses, let go of old Instagram accounts, have had massive Instagram growth and expansion, and launched six-figure brick and mortar businesses. Ready to work together now? Book your coaching package and let's get to work! xo Chef Carla https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/fd7ceae7-248f-4ee5-96e5-c804e46b76fc/socialsquares_1122_6447.jpg The Creative Jumpstart: Finish Your Project - What's Included: Six 30-minute Content Strategy Sessions with Carla: This is dedicated time to focus on your project. Bring everything that you want to work on: Website, Social Media, Sales Page, Newsletter, Ebook, Course Building, Podcast, or Freebies. Aligned Action Plan: You will leave our session with an action plan with steps and resources to create movement with your website. Come with a journal or a fresh Google doc to take notes! Text in Between Sessions: Ask questions, share your wins, and get support! Bonuses: The Social Media Meditation & Affirmation Toolkit: You send out a vibrational energy in anything you create and choose to share! You attract people who want to be in that energy. The Insta-worthy Bio & Business Card Toolkit: Whether you are taking an extended IG break, changing handles, have a business, a podcast, a second account, and or are leaving social media all together this is your solution. The Poppy Content Lab: 12-lesson content creation course. Learn how to create your content intuitively, grow your business, avoid content creation burnout. Total vale: $3,500.00 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/2c0b0453-fe9f-459e-ac52-3522e3619817/Small-size-mug.jpeg The Creative Jumpstart: Finish Your Project - What People Are Saying: "Carla has a profound ability to see the real gaps in your unique business and provide you with the specific marketing strategies, resources and connections well beyond the latest trends. Her ideas alone are GOLD!" — Leah Goard, Business and Life Strategist "You have lit a fire into my work. Thank you for your spirit and love and all the things you helped me with. I can't wait to share all the magic you've helped me create."— Dani McDonald, Photographer "Investing in your business is an investment in yourself. If you believe in your work and your mission and need to get un-stuck or explore new options, I highly recommend working with Carla."— Layla Khoury-Hanold, Author and Journalist "If there is anyone in need of direction, motivation, and grounded support. Carla's professionalism, authenticity, and passion for helping her client's succeed shows and it is greatly appreciated." — Adrianna Naomi, Anada Shala Yoga Studio Owner "Carla has helped me build my confidence as a content creator. With her guidance, enthusiasm, and encouragement I am now consistently creating: Videos, photos, and my newsletter. It has all become much easier, what used to take me hours now takes minutes!" — Becky Ellis, Biscuits & Bubbly "There’s no chance you could work with Carla and not see any results. She is the kind of person that won’t rest until she helps you. Her nature is a helper to the core and when you mix that with her level of knowledge and hustle there’s nothing that can’t be solved." — Melanie Kluger, Artist "I love the wellness component. I've been very attuned to getting my health aligned with my mission and I am so here for this!" — Tiffany Carter, Human Design Expert "All the efficiency and quick tricks are so helpful to me. Carla made everything so bite size but super effective. I highly recommend her to anyone who needs help understanding IG and how to utilize it for serious biz growth!"— Melissa Hoffman, Intuitive Life Coach “Carla, reviewed my website and Instagram page and gave me amazing feedback on how to maintain a stronger brand, voice, and how to reach more prospective clients. We spoke about engagement and ways I can advertise my products on my social media channels." — Fercci, Women's Health Coach https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1711733832151-T7LMHZYVPFFXJP40EO5B/image-asset.jpeg The Creative Jumpstart: Finish Your Project - FAQ’s: Carla, this feels like a lot for me! Question: What's the cost of showing up in your business the way you are right now, at this moment? How much longer will you continue on that journey? If you don't feel ready or have questions, let's hop on a call, book a Coffee Chat What's theschedule? We will meet weekly either or bi-weekly depending on your schedule and integration process. If you are unsure we can set the schedule during our first session. Do I have to do ALL the things like post on Social Media everyday? Heck no! This is about finding what works for you and your business. Period. I honor you where you are today. I am not a wellness entrepreneur or small business, can I book with you? I have done content creation strategy for large national brands like The Institute for Integrative Nutrition, Evolution_18 by Bobbi Brown, Tadin Tea & Herb Co. and Bumble Bee Tuna. If you are unsure, you can always send me an email hello@carlacontreras.com When does this start? Once you purchase you will be sent an email to schedule your call + a questionnaire to fill out at least 24 hours before our first session. https://www.carlacontreras.com/subscribe-newsletter daily 0.75 2023-01-26 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/4ed99b4e-7262-4f9b-a156-45078fb94fd7/IMG_4004.jpg Subscribe + Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.carlacontreras.com/the-creative-jumpstart-finish-your-project-copy daily 0.75 2024-03-29 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/907d6215-3936-43b2-9f20-4d7d4960d618/IMG_3498.jpg The Creative Jumpstart: Finish Your Project (Copy) - What would it feel like to get that project off your to do list? You will leave each session feeling accomplished, supported, and with a clear plan of how you will take steps toward completing your project. Bonus: You get to text me updates in between! When you come into alignment with your project and start to flow, that's when the magic happens! Some of my clients have: Landed book deals, let go of misaligned offers, leaned into who they truly are and re-launched businesses, let go of old Instagram accounts, have had massive Instagram growth and expansion, and launched six-figure brick and mortar businesses. Ready to work together now? Book your coaching package and let's get to work! xo Chef Carla https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/fd7ceae7-248f-4ee5-96e5-c804e46b76fc/socialsquares_1122_6447.jpg The Creative Jumpstart: Finish Your Project (Copy) - What's Included: Six 30-minute Content Strategy Sessions with Carla: This is dedicated time to focus on your project. Bring everything that you want to work on: Website, Social Media, Sales Page, Newsletter, Ebook, Course Building, Podcast, or Freebies. Aligned Action Plan: You will leave our session with an action plan with steps and resources to create movement with your website. Come with a journal or a fresh Google doc to take notes! Text in Between Sessions: Ask questions, share your wins, and get support! Bonuses: The Social Media Meditation & Affirmation Toolkit: You send out a vibrational energy in anything you create and choose to share! You attract people who want to be in that energy. The Insta-worthy Bio & Business Card Toolkit: Whether you are taking an extended IG break, changing handles, have a business, a podcast, a second account, and or are leaving social media all together this is your solution. The Poppy Content Lab: 12-lesson content creation course. Learn how to create your content intuitively, grow your business, avoid content creation burnout. Total vale: $3,500.00 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/2c0b0453-fe9f-459e-ac52-3522e3619817/Small-size-mug.jpeg The Creative Jumpstart: Finish Your Project (Copy) - What People Are Saying: "Carla has a profound ability to see the real gaps in your unique business and provide you with the specific marketing strategies, resources and connections well beyond the latest trends. Her ideas alone are GOLD!" — Leah Goard, Business and Life Strategist "You have lit a fire into my work. Thank you for your spirit and love and all the things you helped me with. I can't wait to share all the magic you've helped me create."— Dani McDonald, Photographer "Investing in your business is an investment in yourself. If you believe in your work and your mission and need to get un-stuck or explore new options, I highly recommend working with Carla."— Layla Khoury-Hanold, Author and Journalist "If there is anyone in need of direction, motivation, and grounded support. Carla's professionalism, authenticity, and passion for helping her client's succeed shows and it is greatly appreciated." — Adrianna Naomi, Anada Shala Yoga Studio Owner "Carla has helped me build my confidence as a content creator. With her guidance, enthusiasm, and encouragement I am now consistently creating: Videos, photos, and my newsletter. It has all become much easier, what used to take me hours now takes minutes!" — Becky Ellis, Biscuits & Bubbly "There’s no chance you could work with Carla and not see any results. She is the kind of person that won’t rest until she helps you. Her nature is a helper to the core and when you mix that with her level of knowledge and hustle there’s nothing that can’t be solved." — Melanie Kluger, Artist "I love the wellness component. I've been very attuned to getting my health aligned with my mission and I am so here for this!" — Tiffany Carter, Human Design Expert "All the efficiency and quick tricks are so helpful to me. Carla made everything so bite size but super effective. I highly recommend her to anyone who needs help understanding IG and how to utilize it for serious biz growth!"— Melissa Hoffman, Intuitive Life Coach “Carla, reviewed my website and Instagram page and gave me amazing feedback on how to maintain a stronger brand, voice, and how to reach more prospective clients. We spoke about engagement and ways I can advertise my products on my social media channels." — Fercci, Women's Health Coach https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1711733832151-T7LMHZYVPFFXJP40EO5B/image-asset.jpeg The Creative Jumpstart: Finish Your Project (Copy) - FAQ’s: Carla, this feels like a lot for me! Question: What's the cost of showing up in your business the way you are right now, at this moment? How much longer will you continue on that journey? If you don't feel ready or have questions, let's hop on a call, book a Coffee Chat What's theschedule? We will meet weekly either or bi-weekly depending on your schedule and integration process. If you are unsure we can set the schedule during our first session. Do I have to do ALL the things like post on Social Media everyday? Heck no! This is about finding what works for you and your business. Period. I honor you where you are today. I am not a wellness entrepreneur or small business, can I book with you? I have done content creation strategy for large national brands like The Institute for Integrative Nutrition, Evolution_18 by Bobbi Brown, Tadin Tea & Herb Co. and Bumble Bee Tuna. If you are unsure, you can always send me an email hello@carlacontreras.com When does this start? Once you purchase you will be sent an email to schedule your call + a questionnaire to fill out at least 24 hours before our first session. https://www.carlacontreras.com/the-content-retreat-september-2024 daily 0.75 2024-09-24 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/b2e3e96b-00d4-46a2-8b73-0217832ca3ce/003+-+Stephanie+Pereira+Lima_West+Orange%2C+NJ+07052%2C+USA+-+hero+shot.jpg The Content Retreat September 2024 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1696947547085-MXVN5KZYPISPQ1FCJW5B/MegBurtonTudman3.jpg The Content Retreat September 2024 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/52e6f8da-b94b-4ff9-9a8c-8dff3778d229/Camel_Social-Squares_Styled-Stock_01086-scaled.jpg The Content Retreat September 2024 https://www.carlacontreras.com/work-with-me-copy-1 daily 0.75 2024-11-23 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/1592486033711-P3O97UANICLC5M06V5XX/whitesquare.jpg Work With Me (Copy) (Copy) https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/a9b0a7ed-f8ca-43e6-b4d1-54398d1dca8a/IMG_3999.jpg Work With Me (Copy) (Copy) - 1:1 Coaching & Strategy https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/70c6147e-50eb-47f6-b394-5af3eb3d9614/IMG_3550.jpg Work With Me (Copy) (Copy) - Shop & Discounts https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/cf040f87-9efe-4fd3-86b0-a95b71960ae3/IMG_3950.jpg Work With Me (Copy) (Copy) - Listen to the Podcast https://www.carlacontreras.com/altsummit daily 0.75 2025-03-26 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/2d2d9847-d19e-406f-9e4c-6cc83c38081f/looking-at-camera-vertical.jpg Alt Summit - Let’s Connect: 1. Nourishing Creativity Podcast & Substack Listen to Getting Started on Substack 2. Substack 101 Workshop: Build Your Profile 3. Strategy Sessions & Workshops Create Profit Through Your Content 4. The Social Media Meditation & Affirmation Toolkit Align Your Energy 5. Instagram DM me & Say Hello https://www.carlacontreras.com/gift daily 0.75 2025-04-10 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/2d2d9847-d19e-406f-9e4c-6cc83c38081f/looking-at-camera-vertical.jpg Gift - Let’s Connect: 1. Listen to Getting Started on Substack 2. Substack 101 Workshop: Build Your Profile 3. Strategy Sessions & Workshops Create Profit Through Your Content 4. Instagram DM me & Say Hello https://www.carlacontreras.com/tastemaker daily 0.75 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e828025f669387b80bc12a9/2d2d9847-d19e-406f-9e4c-6cc83c38081f/looking-at-camera-vertical.jpg Tastemaker - Let’s Connect: 1. Nourishing Creativity Podcast: Listen to Getting Started on Substack 2. Substack Strategy Sessions & Workshops Create Profit Through Your Content 3. DM and say “hello” on Instagram or LinkedIn