Upstream Nutrition

05/12/2026

Today there is some news for the 10-13% of people with ovaries navigating PCOS - you have a name change! PCOS is now Polyendocrine Metabolic Ovarian Syndrome, or PMOS. More likely, though, this reinforces what YOU have known to be true all along. That your symptoms impacted far more than your reproductive system. That the name PCOS led to way too many dismissals by medical providers who figured the ob/gyn takes care of that piece, while you struggled with your mental health, blood sugars, nutrition, body image, skin health and metabolism. Or that blamed your health concerns on your weight over and over again? Most folks still don't know what PCOS is (was?). They don't know that you don't even need to have cysts on your ovaries to have this condition! Or that up to 70% of folks who do have it also have insulin resistance but that was never part of the diagnosis process? Welcome to the new name, friends. Really though, I'm over here crossing my fingers that with this change will ALSO come some greater recognition, research and support. That's what you REALLY wanted, right? Because 10-13% is NOT a small number of people who have been waiting for better care.

02/19/2026

20-30% of adults with eating disorders are also autistic. Both struggles are often missed or overlooked. For may with autism, intuitive eating suggestions come with added frustrations when internal appetite signals aren’t always accessible. Finding a neuroaffirming provider who can validate your unique needs in recovery can help you find a lasting way to nourish yourself with more ease. At Upstream Nutrition, I will work alongside you to honor your sensory concerns, find low harm strategies for regulation with food patterns, and support routines that build your confidence with eating and actually align with your goals.

02/05/2026

This post by Aviva Romm, MD speaks volumes. A wellness industry that feeds you endless rules, restrictions, protocols and overcomplicated jargon disguised as expertise is not where healing resides. Healing potential swells when your truths and needs are heard, valued and honored.

01/23/2026

Sharing a recipe for winter immune support:
Stay strong, Minneapolis! 🌬️🩵

01/22/2026

01/20/2026

Eating in a crisis:
High stress will block your appetite cues. You likely won’t notice hunger until you are already far too under fueled, and then you crash.

Try to eat at mealtimes or any chance you get.

High stress depletes nutrients quickly, especially antioxidants and magnesium. Nuts and seeds travel well and are high in magnesium. Their proteins are sustaining energy. Dried apricots or mango can give a quick energy boost and their chewy texture can work on that tension in your jaw you’ve been holding.

You don’t have to cook.

Don’t overthink it, and do what feels possible.

3 things can count as a meal.

Look for Protein, a fruit or veggie for antioxidants and carbs for energy.

Here are a few ideas:
- A piece of toast with peanut butter and a banana.
- 1 scrambled egg will cook in the microwave in about 1 minute. Wrap this in a tortilla with some spinach & hot sauce.
- Cheese, crackers with sliced (or whole) cucumber or apple.
- Snap peas or baby carrots, hummus, and pita bread or any bread.
- Mixed nuts and dried fruit in a yogurt cup.
- 1 can white beans, a can of tuna, with chopped onion. Lemon juice & olive oil for more flavor.
- Yogurt, frozen berries, & almond butter or granola.
- a PB&J is just fine. Go for it.
- stuff those pockets with protein bars for later.

If you do want to cook, keep it simple.

This week I made a quick egg bake with 9 eggs, a bunch of chopped green onions in olive oil that I took out of the freezer, and a little milk & parmesan. This will be breakfast for a few days.

When you are eating, this is recharging time. Turn down the lights. Turn down the volume. Breathe. Let your body pause. You will get up again.

Drink water. Good. One more sip.

Fueling will sustain you. We will sustain each other.

Sending love, Minneapolis. 🌬️🩵
~Janelle

01/19/2026

We’re in this together. Fuel up, Minneapolis. 🩵

11/28/2025

Radical nourishment & self love.
However yesterday went with food, today is today. No ifs, whens, or buts.

Radical:

adjective
rad·​i·​cal ˈra-di-kəl
Synonyms of radical
1
: of, relating to, or proceeding from a root: such as
a
(1)
: of or growing from the root of a plant
radical tubers
(2)
: growing from the base of a stem, from a rootlike stem, or from a stem that does not rise above the ground
radical leaves
b
: of, relating to, or constituting a linguistic root
c
: of or relating to a mathematical root
d
: designed to remove the root of a disease or all diseased and potentially diseased tissue
radical surgery
radical mastectomy
2
: of or relating to the origin : FUNDAMENTAL
3
a
: very different from the usual or traditional : EXTREME
b
: favoring extreme changes in existing views, habits, conditions, or institutions
c
: associated with political views, practices, and policies of extreme change
d
: advocating extreme measures to retain or restore a political state of affairs
the radical right
4
slang : EXCELLENT, COOL
radicalness noun

https://www.merriam-webster.com/dictionary/radical

11/26/2025

I'm bringing Manoomin to the table this year with gratitude for native food traditions and Native American Heritage Month.
🌾🌅🌾

Food is medicine. For generations, Ojibwe communities have gathered and prepared manoomin — a sacred food that strengthens body, spirit, and community.

As we move into a season when many spend time with friends and family, it’s important to recognize the Indigenous foods and knowledge that continue to nourish our communities today. Eating is one of the simplest ways to care for ourselves and one another. If you are gathering with friends and loved ones this weekend, try this simple Manoomin Recipe:

• 1 cup hand-harvested wild rice
• 3 cups water or low-sodium broth
• 1 cup sliced mushrooms
• ½ cup dried cranberries
• 1–2 chopped green onions
• A pinch of salt and pepper

Instructions:

Rinse wild rice under cold water.

Bring rice and water/broth to a gentle boil, then cover and simmer 45–50 minutes until the grains split.

Stir in mushrooms, cranberries, and green onions; cook 5 more minutes.

Season lightly and serve warm.

A nourishing dish to share with loved ones that is rooted in gratitude, culture, and the foods that continue to sustain Indigenous communities.