Nutrition in Carmel's Kitchen

26/02/2026

5-Minute Yoga Reset | Stretch You Can Do Anywhere

Short on time? This under-5-minute yoga flow helps you reset your body and calm your nervous system — anywhere, anytime.

Includes:
• Downward Dog
• Long Lunge
• Balance work
• Cat & Cow

Perfect for improving mobility, posture, flexibility and reducing stress especially for busy women navigating hormonal shifts.

No equipment needed. Just move and breathe.

Subscribe for simple, hormone-friendly movement and wellness tips.

23/02/2026

This bowl is a great example of how small choices change results.

If your goal is weight loss, a calorie deficit, or increasing protein choosing a leaner cut can help.

Per 100g:
Chicken breast → ~165 cal | 31g protein | 3–4g fat
Chicken thigh → ~220 cal | 25g protein | 11–15g fat

Both are healthy.
But breast gives you more protein for fewer calories.

Now before you say… “Breast is dry.” 😅
It’s not the cut it’s the prep.

Two ways to keep it juicy:
• Brine it for 30–60 mins in iodised salted water.
• Cook to temp (remove at 72–74°C) and let it rest.

Smart tweaks.
No restriction.
Just strategy.

22/02/2026

Hey ladies you don’t need another challenge…

💫 You need a RESET that works with your body.

🥗 Our Women’s 30 Day Reset supports nutrition, exercise, sleep and stress — the 4 pillars that matter most in our late 30s, 40s and 50s.

🙌 Let us help you feel Energised , Stronger, Clear-minded and Calm.

🚪 Doors open soon - join the Waitlist TODAY using the link below

https://mailchi.mp/0c33c8e5bc8b/2v73ddhc1v

We can’t wait to support you on this journey

Carmel & Sarah 🩵

Brought to you by Sarah from IN2Life Personal Training & Carmel A Carmel from Nutrition in Carmel’s Kitchen

22/02/2026

How can women actually lose weight especially over 40?

By eating enough.
And lifting weights.

That was the clear message in this Diary of a CEO podcast episode with world-leading doctors in women’s health.

Not starving.
Not endless cardio.
Not punishing your body.

Muscle is metabolic insurance as hormones shift.
Protein protects it.
Strength training preserves it.

Over 40, the goal isn’t smaller.
It’s stronger, stable, and metabolically resilient.






Link below for the full episode 👇 https://open.spotify.com/episode/1fqRUG8Hk7Pp4V8uOTu3Yx?si=aFun5-gYTMuxcpQ40esuOQ&pi=kWo0Z4ImRC-pB&t=0

21/02/2026

16/02/2026

Feeling tired, sluggish, flat or unmotivated even though you’re “doing all the right things”?

You’re not broken.

Your body is changing and it needs a different kind of support.

Our free Women’s Reset Guide walks you through the 4 pillars of health  nutrition, exercise, sleep and stress — so you can feel more energised, stronger, clear-headed and calm again.

No extremes. No burnout. Just a smarter reset.

Click the link below or in my BIO to get yours TODAY!

https://mailchi.mp/0c33c8e5bc8b/2v73ddhc1v

Brought to you by Sarah from IN2Life Personal Training & Carmel A Carmel from Nutrition in Carmel’s Kitchen

16/02/2026

Try this tonight and tell me how you feel. Stop sitting on the couch.

Get on the floor instead.

You’re already watching TV.
You may as well feel better while you do it.

Most stiffness isn’t age.
It’s accumulated stillness.

This takes zero extra time.
Just a different position.

Save this for tonight.

Follow for simple habits that actually work.

12/02/2026

Quick. Clean. Protein-first. 💪🏼🥤

When you don’t have time… but you still want to nourish your body properly.

My 60-second chocolate PB protein shake:

• 1 cup ice
• 1 tbsp peanut butter powder
• ¾ cup coconut water
• 1 scoop vanilla whey protein
• 2 tsp cacao

Blend. Done ✔️

Why you will love it:
✔️ Protein supports muscle & metabolism
✔️ Cacao = polyphenols for cellular health
✔️ Electrolytes from coconut water

Nutritional Panel (approx)
Calories: ~190 kcal
Protein: ~24 g
Carbohydrates: ~10 g
Fat: ~3 g
Fibre: ~2 g

Light. High protein. Blood sugar steady.

Protein first. Always. 💚

28/12/2025

Eat in a way that supports the life you want to live. When we remove the food noise and start listening to our body hunger, fullness, energy, digestion food becomes information, not guilt.

Health isn’t lettuce leaves or weekly burgers on repeat.
It’s balance, consistency, and awareness.

Around 90% of our long-term health is lifestyle-driven.
That’s not restriction it’s responsibility, choice, and self-respect.

26/12/2025

When you don’t have time, energy, or patience…
➡️ foil-wrapped chicken breast
➡️ 42g protein per serve
➡️ minimal effort

The flavour is in the spices —
but salt is what awakens them ✨

Simple food still counts.
And it works.

Save for later 🤍

11/12/2025

📌 Smoky Tofu with Bean Ragu & Minted Tomato Salad (Easy • High Protein • Anti-Inflammatory)

Crispy smoky tofu ➕ a rich 4-bean ragu ➕ fresh minted tomatoes and creamy yoghurt on the side.
Simple, wholesome, Mediterranean-inspired… and packed with fibre + plant protein. 🌿💚

✨ Ingredients (Serves 2)

Crispy Tofu
• Hard tofu chunks
• Smoked paprika, onion powder, garlic powder
• Chilli flakes
• Olive oil
• Nutritional yeast

4-Bean Ragu
• Onion, zucchini
• 4-bean mix
• Passata
• Smoked paprika, cumin, minced garlic
• Nutritional yeast

Sides
• Minted chopped tomatoes
• Greek yoghurt (served separately)
• Squeeze of lemon to finish 🍋

🔥 Method (Short Version)

1️⃣ Toss tofu with spices + olive oil → air fry 200°C • 15 min
2️⃣ Cook onion + zucchini → add spices
3️⃣ Stir in beans + passata → simmer until glossy
4️⃣ Serve with minted tomato salad, yoghurt on the side + lemon juice

Macros (per serve)

Calories: 435 kcal | Protein: 30 g | Carbs: 34 g | Fibre: 11 g | Sugar: 10 g | Fat: 20 g.