Janice Tracey Nutrition

03/05/2026

“Here’s your reminder that this counts…”

13km on Binevenagh Mountain — no rush, no pace goals, just steady steps, fresh air, and a bit of effort.

And here’s why this matters, especially for women over 50:

✔️ Walking like this improves insulin sensitivity (hello better energy and less fat storage)
✔️ Time in nature lowers cortisol, calming the nervous system and supporting better sleep
✔️ Low-intensity endurance work helps preserve muscle without overstressing the body
✔️ Exposure to daylight supports circadian rhythm and hormone balance
✔️ And mentally? It builds resilience — doing something a bit hard, at your own pace

No extremes. No burnout. Just consistency, movement, and a body that feels safe and capable.

This is health. This is longevity. This is how we stay strong in the second half of life.

PS not in the pic, my Camino and TMB 2026 training best friend Emma Shipp.

01/05/2026

Here’s a hill I’ll happily die on (literally a hill lol)

This isn’t just about steps or calories…
It’s about building strength, resilience, confidence.
It’s about reminding your body what it can still do.
It’s about fresh air, big views, and that quiet pride at the top.

WIN WIN.

I’m a registered nutritionist supporting women over 50
who want to live their best lives — strong, capable, and full of energy 💛

Check out the link in the caption for how I can help you.

And no… you don’t have to love the red face part (I’m still working on that 😉)

Thanks to Nuala for the inspiration and support.

27/04/2026

A first for me, picking wild garlic and making pesto with it. It has a real feel good factor. Had to do a bit of googling. Here’s what I learned.

💡you can use sunflower seeds or walnuts or hazelnuts instead of the more expensive pine nuts.

💡wild garlic pesto freezes (up to 6months) very well in ice cube trays or small glass jars (leave enough room for swelling).

💡stores well in fridge for up to 2 weeks but put a layer of olive oil on top of the pesto to prevent oxidation.

💡wild garlic leaves are best picked before the white flowers appear.

💡you’ll know it’s wild garlic from the smell - you can’t miss it.

💡tastes so good you won’t want to share, but you should lol.

Here’s what I used.
✅100g wild garlic leaves or mix half and half baby spinach wild garlic.
✅100g grated Parmesan cheese
✅50g walnuts, pine nuts or sunflower seeds
✅100 ml olive oil
✅Sprinkle of sea salt
✅Lemon juice to taste (optional)

Pick, wash and dry the wild garlic leaves.
Blitz leaves for a few seconds then add the walnuts and parmesan and blitz. Add the olive oil, a little at a time until you get a nice pesto like consistency. Add the salt and lemon juice if using for the final blitz.

PS the meal in the last slide is a high protein pasta, cooked chicken, a few cherry tomatoes, a few basil leaves and a sprinkle of the good gut mix from M&S.

Any questions on this new love of mine, just ask.

22/04/2026

Count calories?

✅Women over 50, you don’t need to obsess over calories… but don’t ignore them either.

Calories do count.
But counting every single one? Not necessary for most women I work with.

Because here’s the thing—your body isn’t a calculator.

500 calories of chicken and broccoli will not do the same thing in your body as 500 calories of biscuits or white carbs.

One supports fat burning, blood sugar balance, and satiety.
The other? More likely to drive cravings, energy dips, and fat storage.

And when you’re over 50, it’s not just about calories anymore… it’s about quality.
Protein, fibre, micronutrients—these matter more than ever.

That’s why I don’t hand my clients a calorie target and send them off.

I teach them how to build meals that actually work for their body, their lifestyle, and their stage of life.

Yes, my plans include calories, protein, and fibre.

But the real goal? Helping you stop needing to track everything and start trusting your food choices.

Because sustainable weight loss isn’t about being perfect… it’s about being consistent with the right things.

It’s such a nuanced conversation, and so individual but the bottom line is:

✅Calories count but don’t always have to be counted.

19/04/2026

My best turkey mince recipes. I’m all prepped. Burgers and meatballs in the freezer ready for the busy days next week.

Why turkey mince works (especially midlife):
High protein for muscle and metabolism, lower in fat than many meats, and perfect for quick, no-fuss meals that actually satisfy and are so tasty (says my granddaughter Maeve)

I’ve pulled together 5 ways with turkey mince you’ll actually want to eat

High protein ✔️
Simple ✔️
Great for midlife metabolism ✔️

💪My best ever turkey burger recipe
💪My next best turkey burger recipe
💪Turkey meatball, bean and pasta bake
💪Italian turkey meatballs
💪One pan turkey hash

Comment TURKEY and I’ll send them to you.

06/04/2026

Women over 50, if you choose to do nothing about your strength, your muscle mass, and bone density then today is as good as it gets.

You will never be stronger than you are today. From here on in, everything gets weaker, that’s IF you choose to do nothing about it.

I get it, you may have a sore knee, sore back, aches and pains - it’s only going to get worse. But, there will be always something you can do. You don’t have to climb mountains or go to the gym at 6am. However, doing nothing is not an option.

You have a choice.

One thing I know for sure, your 80 year old self will wish you had done something.

Whilst a big portion of the work I do with clients is around nutrition, lifestyle choices always come into the mix. I help them figure out what lifestyle changes will bring them the biggest rewards so that the best is yet to come.

30/03/2026

Best cottage pie EVER For Women over 50

A few wee twists on the classic cottage pie increase the protein and fibre, boost the nutrients and keeps the starchy carbs moderate and balanced.

Tastes amazing, I make this most Sundays in preparation for Monday night dinner with the grandchildren.

💡 Why this works for women over 50

• High protein (30g+) → supports muscle, metabolism, and fullness
• Fibre-rich → great for gut health and blood sugar balance
• Balanced carbs → steady energy without spikes
• Real, satisfying food → easy to stick to and family-friendly

Comment COTTAGE and I’ll send you the recipe, nutrient breakdown, and the products I use that make the difference.

27/03/2026

M&S Freezer Friends

🫛Broad bean, Edamame and Pea mix
❤️Why I Love It? It’s green, handy cook from frozen, easy to add to curries, soups and stews. 4g fibre, 8g protein and only 80 calorie per 85g portion.

🍆Chargrilled Mediterranean Vegetables
❤️Why I Love It? Provides a great diversity of colour and texture, no added oils or flavourings - just nice chunky veg. 2g fibre per 1-2 pack, high in vitamin C and loads of other antioxidants.

🍗Chicken Bone Broth
❤️Why I Love It? Handy when I have no home made broth and can’t get my hands on broth. Very full on flavour and nutrients. The individual portions mean I can use one or two at a time. 2 discs give me 12g protein. Drinkable on its own for a quick protein boost.

27/03/2026

Chicken Noodle Soup - super easy, super nutritious, anti inflammatory, gut healing and high in protein. Oh, I forgot to say, so tasty I make it on repeat.

🎁For You: I’ve pulled together the recipe, nutrient breakdown, 5 different options for chicken stock, my own chicken bone broth recipe and tips for checking the temperature of chicken.

Comment CHICKEN SOUP and I’ll send you it all.

26/03/2026

26/03/2026

Women over 50, sometimes it’s just as simple as that. We’re so used to ‘complicated’, but let’s make it a bit less so.

Hey, I know we have to do a bit more than eat more protein, but if you’re looking for somewhere to start this is a really easy one that gives you loads of wins.

👍You’ll feel less hungry
👍You’ll have less cravings
👍You’ll start making better food choices
👍You’ll be in fat burning mode more often through the day
👍You’ll slow the loss of muscle mass, helping to protect what you have.
👍You’ll help your body recover from any illnesses much quicker
👍You’ll have more energy
👍You’ll have more focus

Give it a try, switch around some of the starchy carbs on your plate for some great protein sources and see how you feel.

Comment PROTEIN and I’ll my protein fact sheet with my top protein choices .

04/02/2026

Does anyone have any spare kefir grains? I have a workshop coming up and am a bit short?