Janice Tracey Nutrition

10/07/2026

Who’s joining me?

𝐓𝐡𝐞 𝐅𝐢𝐧𝐚𝐥 𝐂𝐨𝐮𝐧𝐭𝐝𝐨𝐰𝐧 (𝐊𝐢𝐭 & 𝐁𝐚𝐫𝐜𝐨𝐝𝐞)
Tomorrow is the big day! 🎉 The weather is looking grand, the paths at Claudy Country Park are waiting, and our volunteers are ready and waiting to cheer you on.

Here is your quick Friday checklist to make sure you're completely set for tomorrow morning:
1️⃣ 𝐑𝐞𝐠𝐢𝐬𝐭𝐞𝐫: If you haven’t yet, head to parkrun.org.uk to register for free. It takes 2 minutes.
2️⃣ 𝐓𝐡𝐞 𝐁𝐚𝐫𝐜𝐨𝐝𝐞: Print out your unique barcode or download it clearly to your phone. Remember: No barcode, no time! (But you can still walk anyway!)
3️⃣ 𝐓𝐡𝐞 𝐁𝐚𝐫𝐜𝐨𝐝𝐞: Set it early enough to meet us at Cumber House for the first-timer's briefing at 9:15 AM. We kick off the main walk at 9:30 AM sharp.

👟 𝐖𝐡𝐚𝐭 𝐭𝐨 𝐖𝐞𝐚𝐫
No fancy gym gear or expensive gear needed. Just pop on your most comfortable walking shoes/trainers and a light jacket. Let's make this Saturday a massive celebration of walking. Can't wait to see you all there!

09/07/2026

𝐓𝐡𝐞 𝐒𝐞𝐜𝐫𝐞𝐭 𝐖𝐞𝐚𝐩𝐨𝐧 — 𝐓𝐡𝐞 𝐒𝐨𝐜𝐢𝐚𝐥 𝐅𝐚𝐜𝐭𝐨𝐫
A staggering 35% of people say they want to walk more but struggle to find someone to walk with. 🚶‍♂️🚶‍♀️ Loneliness is tough, but parkrun is the perfect, no-pressure antidote.

Parkrun isn’t just a fitness event; it’s a ready-made community. It’s a space where people of all ages and backgrounds blend together. It is the perfect place to catch up with old friends, meet neighbors you didn't know you had, and have a good old chinwag while you walk the trail.

☕𝐓𝐡𝐞 𝐁𝐞𝐬𝐭 𝐏𝐚𝐫𝐭
The post-walk tradition! The event doesn't end at the finish line. We catch up for a chat, a laugh, and a hot drink right after at The Fat Fox Café. Come for the fresh air, stay for the coffee and the craic!

09/07/2026

Hi folks, Have you experienced any of my services?

** Social media content
** One to one client
** Attended a workshop
** Been at any of my events or programmes

If you have and it's been useful for you, it would be great if you could give me a review on google. It all helps keep me high on the listings if anyone is searching for a nutritionist or nutritional therapist.

Thanks so much.

https://g.page/r/CdSni5rG-NKsEAE/review

06/07/2026

Will I see you there

𝐁𝐮𝐬𝐭𝐢𝐧𝐠 𝐭𝐡𝐞 "𝐑𝐮𝐧" 𝐌𝐲𝐭𝐡
Think parkrun is only for sprinters in spandex? ❌ Think again!

It’s called parkrun, but walking is our worst-kept secret. In fact, tens of thousands of people walk the full 5k every single weekend, and parkrun even has dedicated blue "parkwalk" vests to celebrate it.

There is absolutely 𝐙𝐄𝐑𝐎 pressure to run. This Saturday, 11th July, we want to fill Claudy Country Park with walkers! Bring the dog (on a short lead!), push the pram, or just bring yourself and walk at whatever pace feels good to you.

💡 The Big Myth-Buster: You don't need to be fit to start. Parkrun is where you go to get active, not where you go because you are active. It's a community event, not a race.

27/06/2026

A new Saturday morning habit for me. This is a lovely social and get fit keep fit event. But I need some more people to keep me company at the back lol. Some walkers, slow runners or like me, walk run repeat. See you next Saturday?

23/06/2026

Build a Tuna Bowl

Had this for lunch so thought I’d share
• One tin tuna (100g drained weight)  25g protein
• Two heaped tbs cottage cheese (60g)  7g protein
• Three heaped tbs chickpeas or any pulse  5.5g protein
• Four heaped tbs chopped veg like cucumber, red onion
• As much rocket as you like
• A few cherry tomatoes
• Sq**rt of lemon juice and any seasoning you like

Nutrients
37.5g protein
7g fibre
280 calories

Optional Extras
1 tbs standard mayo (100 calories)
1 Tesco wholemeal pitta (135 calories, 5g protein, 5g fibre)
1 hard boiled egg (75 calories, 6g protein)
50g avocado (80 calories, 3g fibre)

Comment Tuna Bowl and I’ll send you the recipe sheet.



Option 1 with loads chickpeas

Option 2 with loads seeds

23/06/2026

33g easy protein.

Not much in the cupboards but I had a tub cottage cheese and some berries.

320 calories, 33g protein, 4.5g fibre

300g cottage cheese (I used fat free)
10-12 strawberries fresh or frozen
1 tsp cinnamon (could also use vanilla extract)
25g low sugar granola (Lizi’s or Lidl is good or message me my recipe) .

Blitz the cottage cheese, cinnamon and berries and serve with granola (or some nuts and seeds)

Enjoy the sun.

Comment GRANOLA for my recipe.



So underrated - Cottage Cheese. Don’t like the lumps, just blitz it. I use it as topping for lasagne, breakfast bowls or mixed with egg for omelettes

Cinnamon for taste, sweetness AND blood sugar balance

The essence of summer. But any berries will do, fresh or frozen

Smoothie on a bowl. 30g protein right there.

Lower sugar granola as an accompaniment rather than the main player. Adds some fibre, healthy fats and protein . Look for a granola. with less than 5g sugar per 100g.

This is a bit light on fibre this morning but I’ll make up it later in the day. Fibre coming from the berries and granola so only 3-4g .

12/06/2026

What you doing tomorrow morning? Maybe you’ve been wanting to get out walking, but also feel like you’d like a wee adventure, something different. This is your sign. But you’re not sure if you’re fit enough, don’t want to keep the group back. This walk is designed with you in mind. Nuala leads all her groups with such a joyful kindness that no one ever feels last or left behind or too slow. She is passionate about supporting women (and sometimes men) as they begin their journey into loving walking, nature and hiking. Go on, do it.

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.