Janice Tracey Nutrition

15/10/2026

Don’t feel like it: just remember, you never regret going for a walk. Doesn’t have to be the best walk ever, doesn’t have to be the fastest or the longest, just one foot in front of the other. To be honest I don’t really mind the low step count today. Buzzing I got some accommodation booked for my Mark 2, got some complicated financial stuff sorted and delivered a great session to a lovely group in Cloney. Also got my granddaughter staying over so all is well in my world. Hope your day is going well too.

30/09/2026

Really looking forward to delivering this programme. It’s been booked out for ages so this is a great opportunity to join us.

2 places have become available on this popular workshop starting this evening .
If interested please contact me on 07759692122

30/09/2026

390 cals, 48g protein, 10g fibre

That’s a really protein-efficient, high-fibre lunch, particularly for women over 50. The kidney beans and vegetables give it considerably more fibre and staying power than a tuna-only bowl. Swap the kidney beans for pulses for a similar nutrient profile.

Tuna Bowl
🐟2 tins tuna drained
🫘1 tin kidney beans drained
🧅1/2 red onion, 1 carrot, 1/4 cucumber (Any veggies chopped finely)

Dressing
🍦2 tbs greek yogurt 0% fat
🧀3 tbs cottage cheese
🍋1-2 tbs lemon juice
🪴Chopped parsley and lots of pepper

Tuna bowl and dressing serves 2

Sourdough local artisan micro bakery - so good
🥖1 slice grilled with 🧀1 tbs parmesan

19/09/2026

Menopause Series

I was speaking at a fantastic event in Limavady during the week, Menopause Matters, hosted by the Limavady, Feeny and Dungiven multi disciplinary team.

Loads of questions and I realised that whilst many of my clients are post menopause, the dietary protocols, lifestyle and supplement recommendations are similar - we don’t stop needing the support post menopause. Take supplement recommendations for menopause for example, many of these I still take at age 65.

So for the next 4-6 weeks in my weekly email I’m going to focus on a few of the issues that women face from Peri menopause onwards. As you can see these are all issues facing women from Peri menopause, menopause and beyond.

Sign up for my Friday newsletter in my Bio or just comment ME and I’ll send you the link.

Yesterday I covered
Menopause Supplements:A Simple Guide

If you missed it, don’t worry, I’ll resend it next week along with the Sleep Guide.

16/09/2026

❤️ MENOPAUSE & HEART HEALTH
I originally wrote this for the Nutritional Therapists of Ireland but so many questions on it so sharing here.

We talk about hot flushes, sleep, mood, weight and hormones in menopause.

But there’s another important conversation: heart health.

Cardiovascular disease is the leading cause of death worldwide, and although women’s cardiovascular risk increases with age, much of women’s cardiovascular disease occurs in the years after menopause. Cholesterol levels can also increase during the early post-menopause years.

So why does menopause matter?

One important piece of the puzzle is oestrogen.

Oestrogen has effects throughout the cardiovascular system, including blood vessels, blood flow and cholesterol metabolism. As oestrogen levels decline during the menopause transition, these effects change.

For example, LDL cholesterol can rise around menopause, and body fat can redistribute towards the abdomen. Blood pressure and glucose regulation may also change.

But menopause isn’t the only factor.

Age, genetics, family history, smoking, blood pressure, cholesterol, blood glucose, physical activity, diet and body composition all contribute to cardiovascular risk.

And this is why menopause can be such an important turning point.

It’s an opportunity to check your numbers, understand your personal risk and make changes that support your health for decades to come.

❤️ Eat a fibre-rich, predominantly whole-food diet.

🥦 Eat plenty of vegetables, pulses, wholegrains, fruit, nuts and seeds.

🐟 Include oily fish and other sources of healthy fats.

🏋️‍♀️ Include strength training as well as aerobic activity.

🚶‍♀️ Keep moving throughout the day.

😴 Prioritise sleep and recovery.

🩺 Know your blood pressure and cholesterol.

🩸 Keep an eye on blood glucose/HbA1c.

🚭 If you smoke, seek support to stop.

And remember: you don’t have to be perfect. Small, consistent changes can add up to meaningful improvements in cardiovascular health.

Menopause isn’t simply something to get through.

It can be a powerful opportunity to take a closer look at your health — and your heart. ❤️

09/09/2026

I’ll be presenting at this event for the 2nd year in a row. If you’re there, call over and say hello. I’ll be there for 2 hours, will have loads recipes and health factsheets and happy to answer any questions.

09/09/2026

🌸 FREE MENOPAUSE EVENT. 🌸

Delighted to be speaking at this event

🎙️ Enjoy engaging podcast-style conversations
👩‍⚕️ Hear expert voices
❤️ Discover real stories
💬 Join honest conversations
🎁 Spot prizes
☕️Refreshments
🚪 Breakout rooms

✨ Join us for an inspiring Midlife Reset✨

Tickets on Eventbrite 🎫
📅 Wednesday 16 September | 6pm
📍Roe Valley Arts & Cultural Centre

07/09/2026

Looking forward to delivering this 4 week programme for Dungiven Regeneration Club. Message Dungiven Regeneration Club to book.

1st week - Healthy options for breakfast
2nd week - Eating well on a budget
3rd week - Healthy high protein lunches
4th week - Healthy Snacks