Janice Tracey Nutrition

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Janice Tracey Nutrition

When someone asks “How are you”, wouldn’t it be brilliant to reply, “I’m feeling fantastic”. I can help with a few simple food and lifestyle changes.

Live your best life with help from Janice Tracey Nutrition. Book Now for a FREE Discovery Call Nutrition and Lifestyle - Changes and Choices

I'm a Nutritional Therapist based in Derry in Northern Ireland. I graduated from IHS Dublin with a Diploma in Nutritional Therapy (4 years), Diploma in Nutrition and Lifestyle Coaching, Certificate in Sports Nutrition, Certificate in Stress Management and Ce

rtificate in Plant Based Eating. I'm a member of Nutritional Therapists of Ireland. As a Nutritional Therapist, I offer a tailored and individual approach to therapeutically support clients to achieve optimal health. Clients present with a variety of conditions, eg Diabetes, PCOS, Eczema, Obesity, Kidney Disease, IBS, IBD, Under or Over Active Thyroid, Menopause, PMS, Auto Immune Conditions. Often clients will not have a named condition but rather be suffering symptoms such as fatigue, indigestion, poor sleep, mood swings, low energy, constipation. Although I deal with a wide variety of issues, I specialise in Gut Health, Weight Loss and Hormone Health, helping women live longer and stronger. In ALL these cases I can support massive improvements by recommending changes in diet, lifestyle and therapeutic supplements. You can and will feel better. I also deliver to groups (large and small), either in person or via Zoom and deliver community and corporate nutrition workshops. I write a magazine column, analyse recipes and blog nutrition and lifestyle tips and ideas. I’m a big believer that just as the seasons change, we all evolve - both in our personal life and our career. Every day is a school day and there’s always something to learn.

23/05/2026

Stunning Saturday Supper

Thrown together but here’s what I remember

Serves 2

2-3 coloured peppers chunked
1 red onion chunked
1/2 tin chickpeas
2/5 block feta
Oregano, garlic powder, lemon juice
DrizzLe olive oil
1/2 cup chicken stock

All in a roasting tin, roasted at 180 for about 20-30 minutes.

4 skinless chicken thighs bone in, dusted with spice of your choice (I used cajun).
Steam baked in a roasting tin with a cup of stock, covered in tinfoil for 20-30 minutes removing tinfoil for last 10 minutes. (I cooked 8 thighs so have 4 for tomorrow)

Dressing: Mixed 3 tbs Greek yogurt, few shakes cumin, a few squeezes of lemon juice, few tbs stock and a tsp tahini.

18/05/2026

This is a beautiful walk and a lovely experience. Sure what else would you do on a Wednesday evening. This isn’t just a walk. It’s a chance to reset, to breathe, and to experience the landscape at one of its most magical moments. I’m really looking forward to it.

17/05/2026

An amazing achievement. I feel so proud of me, there were parts of this walk that were a massive personal challenge. And so proud of the Seven Sisters team. The energy of this incredible group saw us through the tough times on the challenge.

So very grateful to Nuala Northstar Wellbeing & Lifestyle for her friendship, support and encouragement. When you are on one of her walks (and they are not all as big as this one lol) without fail you will find a group of amazing people. She just attracts them like bees to pollen, by being her own unique authentic self. Check out her website. https://northstarwellbeing.com/

15/05/2026

“I am fearless, I am strong, I am safe” my mantra for today.

Preparing for the Seven Sisters Hiking Challenge tomorrow, getting the positive vibes going.

Any tips to get me up and over Muckish?

14/05/2026

OMG this was so gorgeous, and completely made up to suit what I had in the fridge last night. It’s a Smokey Mediterranean Chicken and Butterbean Pot. Will be sharing the recipe in my Friday email (also a vegetarian option) and why I want you to Stop Trying. Sign up here https://subscribepage.io/janicetraceynutritiongeneral

13/05/2026

“Granny why are you always eating on broccoli?” said my granddaughter last week 🥦. Comment BROCCOLI for my handy factsheet.

Great question, and in case you’re wondering too, the answer is:

“It’s packed with nutrients that can help support bone health, heart health, digestion and healthy ageing — all especially important for women over 50.”

“One of the clever things about broccoli is a natural compound called sulforaphane, which helps support the liver’s natural detoxification processes and protects our cells from everyday stress and inflammation ✨And we know stress and inflammation is at the root of loads of the issues facing women over 50.

Even better? Tiny broccoli sprouts from seeds are especially rich in it 🌱

A few easy ways I love it:
🥦 Lightly steamed served with olive oil, lemon & cashews
🥦 Topped with parmesan and popped under the grill
🥦 Sprouts scattered over salads, soups or eggs

Top tip: chopping broccoli 20–30 minutes before cooking helps boost its beneficial compounds, especially that liver loving sulforophane💚

Comment BROCCOLI for a copy of my handy factsheet on what broccoli can do for you.

11/05/2026

Oops, I’m not a big fan of snacking and here I am making cookies.

For most of my clients snacking is not a helpful habit and, when following my recommendations the need or desire for snacking fades so it’s rarely an issue.

BUT, there are times when you fancy a cookie ( me tonight), and these are so quick and easy and to make and full of all whole foods.

Handy for taking on hill walks too and my grandchildren love them.

Comment COOKIE AND I’ll send you a link of me making these just to show you how easy it is.

Swipe for the recipe ingredients.

08/05/2026

Gorgeous “Nakd” Bars, my homemade version.

Swipe through for the simple recipe. Comment DATE and I’ll send you the recipe sheet with all my notes on macros, storage, freezing, and when these might be handy.

Super easy and gorgeous, according to my clients. Thankfully they freeze well. Slows down mindless ‘grab and go’ grazing.

06/05/2026

Women over 50

That 15-minute walk after dinner?
Of course it burns calories…
but that’s not the real win.

It’s about what you control:

Blood sugar ↓
Insulin ↓
Cortisol ↓

(The big weight loss blockers for Women over 50)

And when those are in check?
Fat loss gets a whole lot easier (especially around the middle 👀)

Stop thinking “calorie burn”
Start thinking “hormone balance”

That’s where the magic is.

This is exactly the kind of simple, strategic approach I use with my clients.
If you want help applying it to your life, send me a message 🤍

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.

Address

Cumber House
Derry
BT474JA

Telephone

+447933124779

Website

https://linktr.ee/janicetraceynutrition

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