Upstream Nutrition

04/16/2025

Out of office ~ on maternity leave. Click the link in bio to join my waitlist for when I begin seeing clients again, likely in 2026. Thank you for all your support and I look forward to re-connecting!

03/18/2025

Hello Upstream Nutrition family! I’m happy to share that I will be stepping away from Upstream Nutrition this spring as I enter motherhood!

I am currently available for a few more weeks for appointments. If you need a nutrition tune-up or have a health concern that we could tackle in 1-2 appointments, reach out!

My practice will be closed from mid April-late 2025/early 2026, with a waitlist for new clients to sign up for. Current clients will be emailed as I start seeing clients.

Thank you for all of your support. 💖

12/24/2024

❤️💚What comes to mind when you think about holiday time and food? Excitement? Dread? Or maybe something in between?

🎄For many, holiday traditions like Christmas, Hanukkah, and Yuletide revolve around food.

🍪🥛Do you enjoy treats and meals without overthinking what you’re eating, aside from savoring how delicious they are? Or do the days leading up to holiday gatherings fill you with worry? Does the period between Christmas and New Year’s feel like a write-off where you’re “off the wagon,” indulging in foods you usually avoid, only to feel regretful and guilty afterward?

✨Tips for enjoying food during the holidays:
✅Stay hydrated: It’s common to drink more alcohol and sugary beverages during the holidays. That’s okay in moderation, but your body will thank you for also keeping up your water intake.
✅Tune into hunger and fullness cues: Listen to your body’s signals.
✅Don’t skip the veggie tray: Fruits and vegetables provide fiber, which, along with water, keeps your digestion regular and helps prevent constipation.
✅Pay attention to how foods make you feel: This is a great opportunity to practice intuitive eating. For example, how does eating 10 sugar-cookies make you feel compared to having a balanced meal followed by two cookies?

Enjoy the holidays and the special moments that come with them!

📸: 1st + 4th pics

12/24/2024

How to Navigate Eating and the Holidays

Learn about signs of a healthier relationship with food and holidays and tips for enjoying meals and treats

12/10/2024

A question I often get! I’m a dietitian, so I must make meal plans, right? Not necessarily!

While I can absolutely guide you in learning how to meal plan and understand the components of it, I don’t usually provide pre-made meal plans.

I believe that teaching you how to meal plan is more empowering and sustainable. You’ll not only learn the basic principles of meal planning but also develop the autonomy to create your own meals for life.

This might look like spending some appointment time going over how to build well balanced meals and snacks, and tips/tricks to make it more simple.

Click the link in my bio to see my latest blog post where I explain more about meal planning.

** There are special circumstances where meal plans are necessary. For example, if someone is living with an eating disorder or not eating enough, the focus shifts to re-nourishing the body through mechanical eating. In these cases, a structured meal plan can be a helpful tool, at least in the beginning, to ensure that someone is getting the nutrients they need.

               

12/08/2024

🎄 COZY WINTER 2024 GIVEAWAY 🎄

VALUE OF OVER $1600!

We have teamed up with some fabulous local business women in the Prescott, Brockville, Kemptville and Spencerville areas to bring you our winter self-care giveaway!

ONE lucky winner will receive this INCREDIBLE gift basket! (Includes everything in the photos)

🌟WHAT YOU WILL WIN 🌟

$195 value from
🕯️Two candles, wooden matches and a workshop ticket

$180 value from
🥗 Initial nutritional assessment

$165 value from
🦷 gift certificate

$150 giftcard from
🧹House cleaning or staging

$150 value from
🎁 market ready makeover kit

$150 value from .co
📸 One 15-min mini photo session

$147 value from
🎁 Tote, cards, art prints and stickers

$118 value from
🧖‍♀️ Eminence gift set

$100 value from
💐 A ticket for the candle and greenery workshop

$100 value from
💳 Amare gift certificate

$90 value from
💳 gift certificate dry brush and hand cream

$90 value from
🌊 Tumbler and winter accessories

$80 value from
🎄 Christmas glass trees

$50 value from
💳 gift certificate, mug

$50 value from
💳gift certificate

HOW TO ENTER
1. Follow everyone mentioned above
2. Like this post!
3. Tag 3 friends who would LOVE this basket!
Please note - LOCAL PICK UP ONLY (Ottawa to Brockville). Winner will be announced December 15th 2024

***Not affiliated or associated with Instagram or Facebook ***

12/08/2024

In my latest blog post I answered a question I so often get: "Can you make me a meal plan". It's a good, fair question - read through to learn why I don't typically hand over complete meal plans.

As a registered dietitian nutritionist, one of the most common questions I get asked is, "Can you make me a meal plan?" While I can absolutely guide you in learning how to meal plan and understand the components of it, I don’t usually provide pre-made meal plans. Here’s why:Why Pre-Made Meal Pla...

10/04/2024

✨Do you want to break free from the overwhelm and confusion surrounding food, so you can thrive, have lots of energy, and reclaim your health?

✨Do you want to have a healthy and happy relationship with food and body image, while becoming your most confident and strongest self?

👋Maybe you’ve followed me for a while and know just how much happiness I get from seeing my nutrition clients succeed at their goals… or maybe you’re brand new around here (welcome 🙋‍♀️).

My name is Anne McNairn and I’m a Registered Dietitian, but also:
✔️Licensed with the College of Dietitians of Ontario and a member of Dietitians of Canada
✔️Certified Intuitive Eating Counsellor
✔️Eating Disorder Educated
✔️Prosper Nutrition Coach

💗It’s my passion to support as many people as possible in achieving success with healthy eating, while embracing balance, joy, and sustainable nutrition practices for the long run.

🏃‍♀️If this message is catching you at the right time and you’re looking for a dietitian to help you nourish your body, mind, and soul from a holistic perspective, let’s connect! Currently accepting new clients and excited to embark on a transformative journey together.

 

09/30/2024

The meaning behind Upstream Nutrition

I first heard the upstream/downstream concept when sitting in population health class in undergrad. It took me a while to grasp the concept, as I thought about swimming downstream as being "better", since it’d be easier. But think about making changes. Would you rather make changes at the mouth of the river, or further downstream? The further upstream we go, the bigger our impact can be.

I also think about this in terms of prevention vs treatment. Which is better? Putting a security measure in place on a lake to prevent canoeists from going down a dangerous waterfall, or having safety boats further downstream to try to help people after they've hit the waterfall?

💡 now let’s apply this to health. Would you rather treat a preventable disease, or live a healthy lifestyle to prevent it in the first place?

This is the foundation of my practice. I work with a lot of people on meds for blood pressure, cholesterol, diabetes etc. Nutrition absolutely can help lessen these issues, and I enjoy supporting people in that journey. But what if we had knowledge and systems to help prevent these health issues in the first place?

What if we could go upstream and create the healthiest you, so that you don’t end up in discomfort and on medications you don’t want to be on?

Also, I grew up in Cardinal ON, on the St. Lawrence river (the river in these pictures actually)! Water/rivers are part of me so I’m not surprised my business name reflects that 🌊😍

📸: The Notley Creative

09/26/2024

🌟 Hey everyone! With some fresh faces in here, I wanted to take a moment to reintroduce myself.

I’m Anne, a registered dietitian based in Ontario and the proud owner of Upstream Nutrition. A year and a half ago, I turned my dream of helping others with health prevention into reality! My mission is to empower you with personalized nutrition strategies that align with your unique lifestyle, helping you thrive.

In a world full of (mis)information about food and nutrition, I’m here to cut through the noise and guide you on your journey to wellness.

I’d love to hear from you! Drop a comment to introduce yourself or just say hi! Let’s connect!

📸

09/07/2024

🎃🍂FALL 2024 GIVEAWAY 🍁🧙
VALUE OF OVER $2000

We have teamed up with some fabulous local business women in the Prescott, Brockville and Spencerville areas to bring you our fall self care giveaway!
ONE lucky winner will receive this INCREDIBLE gift basket! (Includes everything in the photos)

🌟WHAT YOU WILL WIN 🌟

$327 value from
minimalist diaper belt bag filled with goodies!
$250 value from .medispa
💗Olaplex hair treatments and lashbond serum
$244 value from
✨🌿 vitamin c cream, a box of pineapple energy fizz, lip serum, radiance sheet mask
$205 value from
gift certificate + dried floral wreath 🌸
$200 value from
🕯️Two 12oz wooden wick candles, wooden matches and a $100 gift certificate
$180 value from
🌊1 hour Initial Appointment Nutrition Assessment
$150 value from :
🦷 gift card
$150 value from .co
📸 One 15-min mini photo session
$100 value from
🪴 air plant and basket
$85 value from
🌻$25 gift certificate, mug, claw clip and dish towel set
$75 value from
☕️ 💌 gift card
$50 value from
🌊 Saturday sunflower yoga class and sunflower headband
$50 value from
🧺 1 Laura Ashley Pumpkin, storage basket + note pad

🍁HOW TO ENTER🍁
1. Follow everyone mentioned above
2. Like this post!
3. Tag 3 friends who would LOVE this basket!
Please note - LOCAL PICK UP ONLY (Ottawa to Brockville). Winner will be announced Sept 15th 2024

***Not affiliated or associated with Instagram or facebook ***

08/26/2024

🍎 vs 🍪 = “Am I going to be good or bad”, amiright?

WRONG.

Let’s stop assigning moral value to food. Eating an apple doesn’t make you a good or bad person. Eating a cookie doesn’t make you a good or bad person.

Which food is the better option? That depends. If you were asking me in the context of which is the better option 20min before running 10k? I would say a cookie. It meets the preworkout nutrition goal of easily digestible carbs + low fibre.

Am I telling you to eat cookies (or apples) all day every day? Obviously not.
Am I suggesting to use food as a primary coping mechanism for stress? No.
Am I telling you to enjoy a loved one’s homemade cookie if you’d like to? Absolutely.

Like everything in nutrition, it’s nuanced and subjective. Nutrition is not one-size fits all.

I don’t demonize foods. I work with real people, with real lives. I value balance, moderation and variety. I believe in “most foods fit” and as a dietitian I am mindful to not promote orthorexia.



📸
🍪 .ca