Amy Charnay, MS, CNS

08/06/2026

I was born in the 1970’s which means I received a LOT of anti-fat messaging.
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As a child, I ate loads of processed carbs and sugar. Despite being very athletic, I was inflamed and often hypoglycemic. My blood sugar and blood pressure would drop so low that my doctor recommended I keep candy on me at all times to keep my blood sugar raised.
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That’s terrible advice. But I didn’t know better at that time.
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It took me decades and earning a higher degree in nutrition to learn how to eat well to fuel my body. Consuming healthy fats is crucial for supporting metabolic heath and stable blood glucose.
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Here the fats I consume and recommend most often to people I work with who are aiming to increase their healthy fat intake.
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I hope this is helpful. Let me know what other info you’d like - protein sources? Snacks? Dressing and finishing oils? Let me know in the comments👇🏼
nutrtionist

17/04/2026

Cleavers is one of my favourite herbs in spring —
simple and gentle support for your body’s detox processes. 🌿

Do you know this plant? 🌱

03/04/2026

Violet, primrose and magnolia aren’t just beautiful spring flowers 🌿 — they’re also edible.

They gently support the body as it moves out of winter, bringing lightness, hydration and a subtle warming energy.

Which one would you taste first? 🌸

PS Always be certain to double, triple check the identity of plants before you consume them. Safety first!

31/03/2026

I am excited to share a project I've been working on...

"NatureSense" -- a collaboration with Inesto in Italy and La Fourmilière in France.

The core idea is that career transition is a whole-person experience. And we have access to powerful navigation tools — in our bodies, our nervous system, and in nature.

We are offering a series of webinars. I'll be leading the first one on April 7, and I would love to see you there. These webinars are open to anyone navigating or supporting professional change.

I will be talking about somatic nervous system and nature connection practices to support those amidst career change. You will have opportunities to learn, experience and ask questions about these tools.

If that appeals to you — or someone you know — I'd love to see you there.

Webinar Registration Link: https://lnkd.in/dEmV--aj

25/03/2026

If you’re new to herbs, don’t jump straight to capsules

Start with simple, everyday rituals:

🌱Add cinnamon to your coffee for stable energy
🌱Include something bitter daily to support digestion
🌱Keep aromatic herbs nearby to clear mental fog

Start gently and stay curious.

16/06/2025

I set out to spend time in the forest today and 7 hours later these are some gifts that came home with me. Along with some dandelion leaves I ate in a salad.
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And here are a few tips about foraging:

🌱Ask before taking. Really. And listen to the answer.

🌳Always make sure you are 100% confident in the identification of the plant you intend to harvest.

🌸Never take more than a small percentage of what you see. And only take what you know you can use and process. It’s easy to harvest but you must also factor in the time to process — extract, dry, cook, infuse, etc.

🌲Listen. Deeply.

Here’s how today went… I brought a bag and pruners with me thinking of some plants I might encounter, in a forest I have never before visited. But the meadowsweet wasn’t flowering, Saint John’s Wort was nowhere to be found and most of the roses I saw were out of reach. No big deal, I’ll just hang out with the forest and take it in with my senses.
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Later, near the parking area, I was watching the river and singing a river song. Suddenly, someone tapped me on the shoulder. It was a spruce tree and when I looked up 5 spruce trees were oozing with the most beautifully scented resin. I harvested a few ounces. Then, I thought to myself « that’s enough » and yet I picked one last piece near a hole in the tree that I had intuitively avoided. I gasped and jumped back when a unknown being jumped up from inside the tree and hissed at me! I should’ve listened to myself and stopped a moment before.
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I immediately backed up and watched the hole. I thought it might be a small owl because of the sound. Eventually a small finch flew out and looked at me. I apologized for the disturbance and they flew back into the tree.
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It was a reminder to listen better. And so I will.
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What have you foraged lately?

10/06/2025

Nighttime gardening, harvesting and garbling herbs and flowers. These little Tanacetum parthenium, also known as feverfew, will be dried and enjoyed as a hot infused tisane throughout the year…
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Thank you Betty .hairsalon for gifting me a baby plant last year!

07/04/2025

I harvest wild foods most seasons. Right now it’s the season of nettle leaf and wild bear garlic aka ail des ours. The nettle seeds were harvested last fall and dried in salt. Many recipes state that nettle leaf just be blanched, but I stopped doing that because the needles break down fine in hot broth or water. Or I make a pesto.
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Eating wild foods keeps me deeply connected to this land. And it just feels really good.
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When foraging it’s important to ask the plants if it’s okay to harvest some, never more than a small percentage of what you see. And to say a prayer that all beings be fed and nourished by the land. It’s possible, and it’s important to envision this. This being a world where people are in right relationship with the land, other humans and the more than human world. A post colonial empire, if you will. Let’s. Let’s will this vision together.
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04/04/2025