Nourishing Creativity with Chef Carla Contreras (formerly Show Up Fully) – Details, episodes & analysis

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

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.

This week’s episode is a repost from my friend Jenna Knapp and her Dear Self With Love Substack. Note: This was not supposed to be a podcast. Jenna originally sent me a Google Form asking me to share my experience as a Dear Self With Love planner user. My intuition instantly wanted to respond to these questions, but instead of typing the answers out; I connected my computer to my microphone, put my headphones on, and hit record (and let’s be honest, did a few practice sessions).

I knew I wanted to use my voice, in a big and bright way that shows you who I am, imperfections and all. Visibility is not always easy for me despite being on two cooking TV shows including Chopped! on the Food Network. My comfort zone lies in interviewing others. This time, I decided to try the other side of the mic and answer Jenna’s questions. As you will hear, this is more than just a planner. It is a way to approach life and offers a deep connection to Jenna and her community.

Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform.

What’s in This Episode:

Jenna first asks me to share more about what I do. As a Food Stylist, Content Strategist, and Podcast Host, I talked about how I support my clients to see content creation as a dream world — a space to play and invent. I teach them to listen to their tiny whispers that come from inside them vs. seeing me as a marketing guru telling them what they should do. In my opinion, content is really energy. If you've ever experienced someone telling you that they "love your energy," it's exactly that! Creating the channel for your unique energy to be expressed.

Jenna invites me to share my personal definition of self-love. For me, it's layered and nuanced. It encompasses things that I wouldn't have answered, even just a few months ago. It's loving ALL the parts of me, including those that aren't perfect, get it wrong, and are experiencing feelings like deep grief. It's accepting all those parts so that I can show up to work, to create content from the most honest place possible.

Jenna wraps up with a future-based question — "How are you supporting your future 2025 self currently?" Deciding to use my voice and get vulnerable with Jenna's community (and you) is how I'm taking care of my future self presently. Being visible is something that I teach my 1:1 content strategy clients, participants of The Content Retreat, and members of my new Confident Content Collective. Recording these responses was me leaning into my future self, stepping into a new chapter of my own visibility. Curious, tell me in the comments, how are you leaning into your future self, what does it look like to step into their shoes?

Topics Covered:

My definition of self-love and how it’s changing through a challenging 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!

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.

Here is the Content Retreat Schedule (all times are EST)

Saturday 9/21/24

4 p.m.–4:30 p.m.: Welcoming circle: The Confident Content Framework

4:30 p.m.–5:30 p.m.: Connecting to Being Seen and Lucid Living with

Dulce Ruby: Artist, Spiritual Alchemist, and Modern Curandera

5:30 p.m.–6:30 p.m.: Breathwork for Activating Visibility with

Stephanie Pereira Lima: Soul Leader, Breathwork Guide, and Reiki Master 

6:30 p.m.–7 p.m.: Closing circle and wrap-up

Sunday 9/22/24

9 a.m.–-9:15 a.m.: Opening Circle & Cacao Ritual: Connecting to Your Why

9:15 a.m.–10:15 a.m.: The Content Mind Map & Aligned 90-Day Plan with

Meg Burton Tudman & Carla Contreras

10:15 a.m.–10:30 a.m.: Coffee break

10:30 a.m.–12:00 p.m.: Focused + Flow Sprint with feedback

12:00 p.m.–12:30 p.m.: Connection, sharing, and support 

12:30 p.m.–1:30 p.m.: Nourishing lunch & stretch break

1:30 p.m.–3 p.m.: Focused + Flow Sprint with feedback

3 p.m.–-3:15 p.m.: Coffee break

3:30 p.m.–4 p.m.: Closing circle and wrap-up

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.

Welcome to this week’s episode of Show Up Fully! I’m joined by Danielle Cohen, the founder of Visibility Medicine and a creative brand photographer with a background in healing modalities, business, and accounting.

Get the Full Show Notes & Transcript here Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. We can’t wait to hear what you think!

What’s in This Episode:

* First, I share the breakthroughs I had with Danielle while working together in her Visibility Medicine program (check it out below!). From there, we dive into Danielle’s professional journey.

* Danielle details how she weaves her multifaceted background into her business and how she became a brand photographer as a commitment to her YES. We chat about authenticity, how Danielle defines creativity, and her relationship to it through photography.

* Danielle also shares the importance of engaging the senses to support her creative process, plus her trifecta for navigating feeling stuck. 

* Danielle describes her creative journey as a perimenopausal woman and brand photographer — and stay until the end of the episode to hear about soul work as Danielle reads a quote from Clarissa Pinkola Estés.

Topics Covered:

* Carla’s connection to Danielle through her Visibility Medicine program 

* Danielle’s photography origin story and the power of authenticity

* Danielle’s definition of and relationship to creativity   

* Practices for cultivating and nourishing creativity

* A trifecta for navigating creative blocks and feeling stuck

* The power of making time for creativity and soul work

Resources Mentioned:

“I've seen women insist on cleaning everything in the house before they could sit down to write... and you know it's a funny thing about housecleaning... it never comes to an end. Perfect way to stop a woman. A woman must be careful to not allow over-responsibility (or over-respectabilty) to steal her necessary creative rests, riffs, and raptures. She simply must put her foot down and say no to half of what she believes she "should" be doing. Art is not meant to be created in stolen moments only.”― Clarissa Pinkola Estés

Eat Well,

xo Chef Carla

PS: If you loved this episode, please leave a review on Apple Podcasts and Spotify, or on your favorite podcast platform. I really appreciate your support!

Welcome to this week’s episode of Show Up Fully, for a Free Mindfulness & Mind Map Workshop. I’m joined by my guest and co-teacher, Meg Burton Tudman, a Holistic Life Coach, Reiki Master and Teacher, and yoga and meditation teacher with the intention of helping people honor their highest selves by aligning their mind, body, and soul. You can use this 30-minute workshop anytime you want some clarity.

Get The Full Show Notes & Purchase The Workbook

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 

xo Chef Carla

Welcome to this week’s episode of Show Up Fully! I’m joined by Alissa Alter, certified Pilates instructor and founder of Pilates For Your Privates. She’s a former Broadway performer, a podcast host, an author, and the co-founder and Content & Community of the media platform, pstprtm.com.

Get the Full Show Notes Here

In my conversation, Alissa — also called the Amy Poehler of vaginas — shares her mission to destigmatize people with vagina's experience and body and normalize the conversation. 

Alissa provides a LIVE demo to help you understand, Where Is Your Vagina Pointing? And highlights how her own physical recovery became the gateway to understanding both physical and emotional bodily responses.

Her energetic, yet educated approach around the topic of pelvic health serves as a reminder that we are our body’s best advocate. 

Alissa describes ways to support pelvic health and why showing up fully means acknowledging all parts of ourselves.

Topics Covered:

● A demo of Alissa’s pelvic floor practice

● How vagina alignment played a role in Alissa's physical recovery

● Dialogue with the body about pain

● How change capitalizes on neuroplasticity as part of the healing process

● Tools for when you don’t want to show up and how to be present with it 

● The power of normalizing conversations around advocating for yourself

Listen to the episode on Apple Podcasts and Spotify, or on your favorite podcast platform. Tag us @chefcarlacontreras and @alissaalter  to continue the conversation.

Eat Well,

xo Chef Carla

PS: Join The Nourishing Creativity Community on Substack. I am hosting my first Nourishing Creativity Retreat Saturday 10/28. Join us here

Welcome to this week’s episode of Show Up Fully! I’m joined by Patricia Pinto, co-founder of Lila Flow Yoga and Pilates Trainings. She’s also a Shaman Practitioner and full-time teacher of meditation, yoga, and pilates 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. Get the Full Show Notes Here

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.

xo Chef Carla

PS: Listen to the Pilates Mat Training Journey Podcast here

"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 (now Nourishing Creativity) where repeat guest Victoria Granof, a food creative and visionary, sheds light on darkness, embracing sadness, and sharing her philanthropic spirit.

Victoria teaches us how to reframe our perspective on the darkness in our lives. After all, you can only see the stars in complete darkness. This is an episode to tuck in your back pocket when you need the reminder.

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.

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. Victoria’s previous episode here

Listen on iTunes + Spotify Tag us @chefcarlacontreras and @victoriagranof to continue the conversation.

Create Well,

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. This podcast is for entertainment and information purposes only.

This episode has been six months in the making. There have been a number of things that have happened in the past year, including two health scares, that required me to pause and shift my focus to my health and my family. 

So much of my identity has been wrapped up in posting on Instagram and sharing with my community, but when my health wasn't there, showing up became almost impossible except for my brands and 1:1 clients.

Lately, I’ve been leaning into self-sourcing and letting myself move through these experiences without adding on the extra layer of content creation, unless it feels totally aligned.

Get the Full Show Notes & Journal Prompts

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: Curious about my Health Coach journey? Get a free classes in this this episode

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!

Welcome to this week’s episode of Show Up Fully where Rachael Muller, a virtual CEO for service-based CEOs, shares how she coaches others to show up fully in their business.

“Set Instagram aside and be comfortable in your own journey. You don’t have to accomplish everything today or even in the next six months. You are building your business for the long term and deserve to check in with yourself.”

Get The Full Show Notes & Transcript 

Topics Covered:

● Showing up for yourself and why

● Focus on your own journey and being comfortable

● Operating in you zone of genius

● All or nothing mentality as an entrepreneur

● Lean into checking in with 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

Welcome to this week’s episode of Show Up Fully where Tammy Faulds, enlightens us on sitting with our feelings and inviting them to the table. "This does suck right now, I am here for you." 

Tammy helps us talk to our heart in a way we haven’t thought of before and gives us the space to do it on our own time, and hopefully share with someone we trust. “Your heart is broken, you are not broken.”

We learn grief exists on multiple different playing fields in several interconnected emotions. 

We experience different losses: death, heartbreak, losing a job, adjusting our routine, hopes and dreams, etc. As anger and sadness roll in, so do anxiety, disappointment, and happiness. 

The most important thing we can do is be aware of the grief and accept it for what it is. "Hi, what are you here to teach me, let's walk this path together."

FULL SHOW NOTES + TRANSCRIPT 

Topics Covered:

● Grief exists in 40 different losses

● Showing up for your friends and family members in moments of grieving

● What is grief? Get Tammy’s Coping with Grief Workbook

● Healing begins with awareness and acceptance of what you’re grieving

● Multiple conflicting emotions simultaneously How We Feel App

● How to process the ugly side of grief

● How to sit with your feelings and share with someone you trust

I am excited to hear your thoughts! Listen on ITUNES + Spotify Please tag us @chefcarlacontreras + @innertravelcoach on Instagram so we can continue the conversation with you. Use the hashtag #showupfullypodcast

Eat Well,

xo Chef Carla

PS: Want to learn about becoming a Health Coach? Listen to this episode here