You Don’t Have to Sacrifice Your Health To Enjoy Dessert (As Often as You Like!)

Dear Health-Conscious Dessert Lover,

Enjoying a delicious dessert at the end of a great meal is one of life’s sweetest pleasures.

Moist vanilla cupcakes with chocolate buttercream… warm pumpkin pie… crème brulée… carrot cake with cream cheese frosting… fresh brownies…

Or just imagine the smell of freshly-baked chocolate chip cookies wafting from your kitchen…

Just thinking about these decadent creations makes your mouth water and few of us have the willpower to resist.

But we often feel guilty for indulging in sweet treats. After all, most desserts are filled with sugar, refined carbohydrates and unhealthy fats, and they pack more calories than the meal itself!

Too many “sweet treats” like this will not only make you fat… it could ruin your health!
But what if you could…

  • Relax with a piece of New York cheesecake topped with raspberry sauce
  • Satisfy your cravings with a warm slice of cinnamon apple crisp, or
  • Enjoy chocolate rum balls and rich chocolate brownies

Without a care as to how it might affect your waistline or your health?

And what if these desserts were not only irresistibly delicious, but good for you too?

If you keep an eye on your health, but you still love to indulge in decadent desserts, you’ll be glad to know that… You have your cake and be well too!

You Don’t Have to Sacrifice Your Health
To Enjoy Dessert (As Often as You Like!)

For the longest time, there have been very few truly healthy dessert options. In fact, most so-called “healthy” desserts, which you might find in the store, are anything but.

Those labeled “low fat” are packed with sugar. And while the “low carb” options might have less sugar, they use chemical-laden, artificial sweeteners which taste awful… and are even WORSE for your health!

And for those of us who enjoy baking at home, the options were just as limited. There were simply no recipes or guidebooks for creating divinely delicious desserts with all-natural, low glycemic ingredients.

But those days are gone…

You no longer have to choose between your health and the pleasure of decadent sweets!

It’s Time to Put Dessert Back on the Menu – Guilt Free!

yellow cupcakes are a guilt free dessert

Thanks to the latest in nutritional science, it can be downright easy to create desserts that are so sinfully moist, sweet and delicious… you’ll swear they’re bad for you.

But you can feel good about making and enjoying these sweet treats. Because not only do they come without the sugar, carbs and consequences you wish to avoid… but they have health benefits to boot!

And that’s not all…

You can also enjoy the toasty, fluffy and flaky goodness of breads… crackers… pizza crust… biscuits… bagels and more… without the carbs and health-harming effects of grains!

In just a moment, I’ll show you just how easy (and delicious!) it can be.

But first…

Please Allow Me to Introduce Myself…

My name is Kelley Herring.

I’m the Founder & CEO of Healing Gourmet, the world’s leading provider of organic, sustainable recipes and meal plans for health and weight loss.

I am also the Editor-in-Chief of a four-book series published by McGraw-Hill including: Eat to Fight CancerEat to Beat DiabetesEat to Lower Cholesterol and Eat to Boost Fertility.

For more than 10 years, Healing Gourmet has provided life-saving education to our readers about the benefits of a natural diet… and the proven power of foods and nutrients to promote health and protect against disease.

We’ve helped thousands of people to dramatically improve their health and reach their optimal weight by simply following an all-natural, low-glycemic diet.

And we have received hundreds of positive testimonials like this one from Deborah in Scottsdale, AZ who says:

“I am so grateful for the information and healthy recipes provided by Healing Gourmet. You have been very helpful for me in making healthy choices. My blood pressure is now under control, my joints don’t ache anymore, I have more energy, and I can tolerate hot weather with less discomfort. Best of all, I have lost about 50 pounds!”

However, until just a few years ago, there were very few “good-for-you” desserts that we could recommend to someone who is conscious of their body and their health.

So Healing Gourmet set out on a mission…

Our goal was to create divinely delicious dessert recipes, made with natural ingredients that you could enjoy without a moment’s guilt.

These desserts had to be truly healthy.

And we refused to settle for anything less than extraordinary taste.

I’m thrilled to announce that we succeeded on both counts!

So, how did we do it?

Sweet Science: Using “Metabolic Power Ingredients”
To Create the World’s Healthiest Desserts!

brownies guilt free dessert

We began our mission by collecting dozens of the most decadent dessert recipes we could find, including all the favorites… from brownies to pumpkin pie… carrot cake, custards and soufflés… ice cream… cookies, macaroons and more!

The first step was to remove every ingredient from these recipes that was unnatural or refined, as well as anything that would spike your blood sugar or cause your body to store fat.

Then we substituted these items with proteins, healthy fats and fiber.

These “metabolic power ingredients help to keep your blood sugar stable. They promote the feeling of fullness. And they even stoke your body’s fat-burning furnace!

And for the last several years, we have been firing up the ovens in our test kitchen, testing dozens of these all-natural ingredients in over 50 different dessert recipes.

We constantly tweaked the ingredients and proportions until we had replaced the sugar and flour in these classic desserts. We gave each one a total health makeover, while keeping all the moisture, taste and decadent sweetness!

And now Healing Gourmet has taken everything we’ve learned and put it together in one simple guide. Please allow me to introduce…

Guilt-Free Desserts™:
Your Guide to Better Baking
Featuring 50 All-Natural, Fail-Proof,
Gluten Free & Low-Glycemic Desserts!

guilt free desserts recipe book

Just imagine biting into a luxuriously rich, sweet chocolate cake that (serving for serving) provides more fiber than whole grain cereal, more protein than chicken, less sugar than an apple and fewer calories than a serving of yogurt.

Or how would you like to promote lean, sexy muscle growth… as you snack on a Lemon-Ricotta Soufflé (with 10 grams protein and only 1 gram of sugar!)

Well, now you can…

Inside Guilt-Free Desserts,you will find 50 of the most sumptuous dessert recipes that won’t pack on the pounds or spike your blood sugar!

You’ll learn how to make everything from spicy Gingerbread Cookies to moist Carrot Cake Cupcakes… classic Chocolate Soufflé… Cherry Almond Tarts… and even Crème Brûlée.

You’ll also find all the traditional favorites like Pumpkin Pie with Pecan Crust, Fall-Spiced Custard, Apple Streusel and Chocolate Chip Cookies.

And each one is so perfectly delectable that…

Your Friends & Family Will be Amazed when They Learn
Just How Good-For-You these Desserts Can Be!

Here is just a small sample of the desserts you can easily create in just minutes with your copy of Guilt-Free Desserts…

healthy dessert recipes collage

Or how about these gourmet delights…

healthy dessert recipes to prepare

And of course, each recipe also comes with time-saving tips, nutritional information and your estimated preparation time.

You will be delighted by just how delicious and healthy these recipes can be and how easy they are to make, but…

Guilt-Free Desserts is a Lot More than a Recipe Book!

Not only will you have 50 new dessert recipes, you’ll also have all the information you need to makeover your favorite family desserts… with just a few simple substitutions.

Guilt-Free Desserts includes everything you need to know about the latest baking ingredients and how to use these inexpensive and readily-available products in your own kitchen.

And the substitutes we’re talking about are not the fake, rearranged molecules of the Atkins era… On the contrary!

These “functional ingredients” come straight from Mother Nature’s Pantry and they provide numerous health benefits beyond basic nutrition.

The first thing you’ll learn is how to use the latest natural sweeteners to achieve the “sugary” results you desire…with none of the guilt!

Sweet Synergy:
The Perfect Combination of Natural Sweeteners!

Sugar doesn’t just add sweetness. It can also add bulk and moisture. It helps caramelize desserts. And it can also provide a crisp texture or crunch factor.

Until recently, replacing these qualities in your dessert recipes has been all but impossible.

But we’ve found the perfect formula for sweet synergy – a combination of natural ingredients that’s almost a perfect match for the taste and sweetness of sugar, without the calories or the impact on insulin.

But sugar is not the only ingredient that can impact your blood sugar…

Healthy Flours:
Better for Blood Sugar & Gluten Free Too!

Many bakers choose “whole grains” over refined white flours, but all grain-based flours score high on the glycemic index. So, if you want to avoid that “muffin top” then stay away from grains!

And grains also contain gluten – an allergenic protein that causes health issues for many people.

That’s why Guilt-Free Desserts features 11 different gluten-free, low-glycemic flours that lend buttery richness and feel-good flavor to everything from fluffy pancakes to crispy cookies… with none of the allergens or fat-storing carbs.

And once we’ve covered the sweetness and structure aspects of baking… it’s time to tackle fats.

Healthy Fats for Baking: Get Slim By Eating Fat!

Fats provide moisture and texture to baked goods. They give rich mouth feel to soufflés, silky finesse to mousse and golden, flaky goodness to pie crust.

But what they do in your body is even more important than what they do in the kitchen.

While some fats clearly promote weight gain and increase your risk for disease… other fats actually promote fat burning and are vital to your wellness.

That’s why Guilt-Free Desserts will show you which fats to avoid and how to use healthy fats to create moist treats that melt in your mouth!

And that’s just the beginning…

Here’s More of what You’ll Discover
In Your Exclusive Copy of Guilt Free Desserts!

  • The amazing fiber which adds a “cotton-candy” sweetness and creamy mouth feel to desserts… while feeding the beneficial bacteria in your gut
  • The “Sour Side of Artificial Sweeteners” – Learn how these products can actually cause weight gain, worsen diabetic symptoms and are linked to dozens of harmful side-effects
  • The “almost sugar” loved by health experts and pastry chefs alike. This organic sweetener has zero calories and no glycemic impact and can replace sugar cup for cup
  • How to add “invisible fiber” to your desserts, without changing the flavor, texture or preparation. While the fiber may play a disappearing act, the benefits to your digestive and immune systems do not!
  • The “sweet equivalents” of five all-natural low-carb sweeteners… so you’ll know just how much to use and how they compare to sugar.
  • A “secret” canned ingredient sitting in your cabinet today which can provide a boost of protein and a light, springy structure to baked goods
  • The brand new, all-natural sweetener you can find in your local supermarket that combines two ingredients to perfectly match the taste of sugar
  • How to use natural “gums” to improve the texture and structure of baked goods… as they help to improve your digestion and keep your blood sugar on an even keel
  • A type of sugar that that can lower cholesterol and triglycerides and even improve blood sugar metabolism
  • Which sweetener can add a rich, caramel taste to baked goods… with only half the glycemic impact of brown sugar
  • What “sugar alcohols” are… which to avoid, which to use and how to use them
  • 12 different ingredients you can use to “bind” your baked goods without eggs… plus the exact equivalent measurements you’ll need
  • And much, much more!

The great news is that all the ingredients you’ll need are inexpensive and readily available in your local grocery store, health food store, or online.

And of course, we also reveal the “Best Brands” to try and where to buy!

You see, Guilt Free Desserts is a lot more than just a recipe book.

Order Now

Guilt Free Desserts is yours for a one-time payment of only $19.

And this is not nearly all that we have put together for you…

Healing Gourmet will also help you offer festive and delicious appetizers and hors d’oeuvres that will delight your family and guests!

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Succeed or Fail on the Keto Diet…

What Makes the Difference Between People Who Succeed and Failon the Keto Diet

Two women, both 41-years-old with young children at home, decided to try the Keto diet.

The first woman was strict and did well the first week. She ate properly and got into ketosis. She even lost a few pounds that first week.

But in the second week she went out to eat. She did so well the first week, she decided to cheat. She drank a margarita… and it was downhill from there.

She felt guilty about her failure and continued to break her Keto diet the rest of the week. By week three, she was back to her old ways and telling people she tried Keto, but it didn’t work.”

What the 2nd Woman Did…

Like the first woman, the second woman was also strict the first week and lost a few pounds. She was encouraged.

She also went out to eat, but somehow found the willpower to stick with Keto food choices. In week two, she lost even more weight. In the span of 14 days, she’d lost 11 lbs and counting.

Her kids noticed. Her husband noticed. Her friends asked her what she was doing differently.

The second woman never slipped up, and by the end of four weeks had lost 21 lbs. She was noticeably slimmer, was sleeping better, had much more energy, and was feeling the best she’d felt in years.

So What Made the Difference?

Most people who try a new diet do it without a plan.

They understand the rules: the foods they can and can’t eat. They even have a variety of quality recipes at their fingertips.

But what they DON’T have is a day-by-day plan to carry them through that critical first month.

Without a plan, it’s easy for them to be swayed by peer pressure. It’s easy for them to be unprepared… and then make bad decisions just because it’s easier.

That’s why we put together…

The 28-Day Keto Challenge

The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.

You get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.

Simply follow the plan and you WILL succeed.

And it’s more than a plan. It’s also a challenge. It’s designed to stretch you, to see what you’re really capable of.

(Not to worry… With the proper guidance, you can do more than you think!)

When you sign up for the 28-Day Keto Challenge, you’ll get a full 28-Day Meal Plan, which includes 7 guides to educate and encourage you on the way…

Keto Diet: The Basics cover

Keto Diet: The Basics

To get started, you’ll learn the basics of the keto diet, including how it was developed, how it works, and who it’s best for. You’ll learn the 11 benefits of the Keto diet and you’ll get a handy “Keto food pyramid” with shopping list.

Last but not least, you’ll get 13 tips for success, a list of foods you can enjoy, and a list of foods to avoid.

Eating on Keto cover

Eating on Keto

In this guide, you’ll 10 breakfast recipes, 14 lunch recipes, and 14 dinner recipes. You’ll also get snack options and tips for understanding and conquering your cravings.

The Eating on Keto guide comes with a companion 28-Day Meal Plan calendar, which shows you what to eat for every meal for a full 28 days. All the meals on the calendar are in this guide!

Ketosis: Tips for Staying in Ketosis cover

Ketosis: Tips for Staying in Ketosis

This guide focuses on what ketosis is and how your body changes when you enter ketosis.

You’ll learn how to smoothly transition into ketosis in as little as 3 days, how to know for sure if you’re in ketosis, when to cycle out of ketosis, and much more.

Macros: A Micro Look at Macronutrients cover

Macros: A Micro Look at Macronutrients

“Knowing your macros” is something you’ll hear a lot on the Keto diet. Put simply, you need to know how many grams of fat, protein, and carbs you’re eating each day.

This guide will teach you how to calculate your macros and maintain the proper ratios to stay in ketosis. You’ll also learn about “hidden carbs” to look out for!

Keto Flu: Beating It in a Healthy Way cover

Keto Flu: Beating It in a Healthy Way

Not everybody experiences the “Keto flu” when their bodies transition into ketosis, but some do. Fortunately, it’s a temporary short-term experience.

Even better, you can reduce “Keto flu” symptoms and make them go away by following the advice in this useful guide.

Intermittent Fasting: Tips for Success cover

Intermittent Fasting: Tips for Success

Intermittent Fasting (or I.F. for short) can be a useful tool for Keto dieters. In this guide, you’ll learn what intermittent fasting is, the health benefits it can provide you, as well as 5 different styles of I.F. you can try.

Note: Intermittent Fasting is not a requirement on the Keto Diet. But it can kickstart ketosis and accelerate fat loss.

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Keto and Friends
Dealing with Social Pressures

As you probably know, one of the biggest obstacles to success on ANY diet is peer pressure and negative feedback from friends and family.

This guide will provide you with healthy ways of dealing with these social pressures. It also includes a handy chart with tips for eating out and some guidelines for drinking alcohol.

When You Complete Your 28-Day Keto Challenge, You’ll Feel a HUGE Sense of Accomplishment!

Just imagine… 28 days from now, you will have successfully completed the Keto Challenge.

Not only will you feel a huge sense of accomplishment, you’ll:

  • Be lighter and thinner (it’s not uncommon to lose 20+ lbs!)
  • Have more energy than you’ve felt in years
  • Be sleeping better and feeling more rested when you wake up
  • Notice improvements in your skin and hair

Probably best of all, you’ll have MOMENTUM to keep going with your new Keto lifestyle.

TO HELP YOU GET THROUGH YOUR 28-DAY KETO CHALLENGE, WE’VE ALSO GOT 3 BONUS GIFTS FOR YOU…

Add fun and variety to your Keto diet with these super low-carb treats everyone will enjoy — even non keto dieters!

TOP 4 WELLNESS TRENDS OF 2019

1. IT’S TIME TO SAY BUH-BYE, “PERFORMATIVE WELLNESS”—AND HELLO, SANITY

When your *self-care routine* is stressing you out more than chilling you out, things need to change.

When your wellness routine—AKA the rituals and habits you embraced to make your life better—is stressing you out, things need to change. And for so many people this year, the line between constructive self-care and pure anxiety trigger (as in, just another thing on your already-jammed to-do list) became blurrier than ever before. In 2019, it’s time to simplify, simplify, simplify. And get that wellness-loving mojo back.

“In the age of social media and particularly Instagram, I believe the pressure people feel to engage in performative wellness creates anxiety, self-doubt, and depression,” says author, doula, and wellness maven Latham Thomas, who’s watched the landscape shift and expand as wellness has gone from esoteric to everywhere.

In the process, Instagram feeds have been flooded with picture-perfect healthy meals, #selfcaresunday rituals, and more. (Hey, if you don’t take an in-studio selfie, did your workout even happen?) All of this enthusiasm is infectious and, yes, fun—but it comes with a side of unspoken pressure to perform your healthy-living habits.

“In the age of social media and particularly Instagram, I believe the pressure people feel to engage in performative wellness creates anxiety, self-doubt, and depression.” —Latham Thomas, wellness pioneer

The industry boom—and the staggering number of new fitness, food, and lifestyle options to choose from—is partly to blame. New data shows that since 2015, the global wellness industry has grown 12.8 percent, from $3.7 trillion to $4.2 trillion. That increase is reflected in myriad new and expanded companies, products, and trends—which means more decisions to make.

“People have more choices than they’ve ever had in history, and whenever you have a lot of choice, it can be overwhelming,” says David Siik, creator of Equinox’s Precision Running program. He says that in the fitness world, people are hungry to return to basics, as evidenced by the cool-factor resurrection of the treadmill.

But, some want off the proverbial treadmill altogether: 2019 is looking like the year when we get real about what’s doable on a daily basis. The indications are there already—after all, when fitness phenom Kayla Itsines is singing the praises of JOMO, you know something’s up. And while “staying in is the new going out” has been a trend for a while, bonding over the desire for a simpler life has become a national pastime. (Raise your hand if you’ve seen the meme of comedian Hannah Gadsby identifying as “tired.”)

Other ways people are streamlining? In the beauty world, “skip-care” is the new pared-down way to do K-beauty (see ya, 10-step skin-care routine). And the number-one nutritional plan right now is the Mediterranean diet, which is less restrictive than buzzy options like Keto, Paleo, and Whole30. At home, the decluttering craze has taken a more attainable turn with the embrace of wabi-sabi—a Japanese design philosophy that finds beauty in imperfections and is all about embracing your home as it is. (Consider it KonMari’s cozier cousin—the one who will let you eat takeout on the couch.)

Basically, this new wave of self-care involves reclaiming your time—shout out to Congresswoman Maxine Waters—and attention. (Heck, even some of Instagram’s very creators have logged off forever, saying that the platform compromises a sense of well-being.) While opting out of all social media likely isn’t going to happen for most of us in 2019, a back-to-basics wellness revamp is a chance to get back to what made you fall in love with self-care to begin with.

2. CBD A BOOM OF NEW PRODUCTS

If 2018 was the year that CBD started seeping into everything—from our skin care to our cinnamon rolls—2019 will be the year the world stops perceiving it as a niche wellness fad and sees its mainstream potential. Why? Well, once the 2018 Farm Bill finally passes (any day now!), hemp-based CBD cultivation is expected to become legal nationwide.

Industry experts believe this will clear up the current confusion around the hemp plant’s legality, making retailers, scientists, and manufacturers more comfortable working with it—and paving the way for a tidal wave of research, product innovation, and distribution of hemp products.

To be clear, we’re talking about cannabidiol, a non-intoxicating compound in hemp and cannabis plants that’s credited with relieving anxiety, insomnia, pain, and inflammation. (Though rigorous studies backing up those claims are scarce, due to the current regulatory landscape.) And to put the hunger for CBD into perspective, the market for hemp-based CBD could top $22 billion by 2022, according to cannabis industry research firm The Brightfield Group. Yep, $22 billion. In contrast, turmeric—another plant ingredient with lots of hype surrounding it—raked in $11 billion in the US in 2017.

“[Expect] stricter requirements about how people are making claims about cannabinoids.” —Christopher Gavigan, CEO Prima

That said, experts still commonly refer to the CBD market as the “wild west,” and there are many issues to address before it can truly ascend to the next level. For one thing, it’s a totally unregulated industry right now. “A lot of [beauty and supplement] brands are aligning with the CBD [trend] without actually using CBD,” says Anna Duckworth, co-founder and editor-in-chief of Miss Grass, an elevated lifestyle shop and publication for women and cannabis. Various brands have been called out for using hemp seed oil and calling it “cannabis oil”—when, really, this part of the plant contains negligible levels of cannabinoids. (It’s the flowers of the hemp plant, not the seeds, that contain the most CBD.)

Actual standards for CBD products could be coming, though, if the 2018 Farm Bill passes as expected. “[Expect] stricter requirements about how people are making claims about cannabinoids,” says Christopher Gavigan, co-founder of the The Honest Company and CEO of soon-to-launch hemp CBD brand and education platform Prima.

Miss Grass CEO Kate Miller and Duckworth predict we’ll start seeing CBD brands touting sustainable sourcing, transparency, and giving back as a way to distance themselves from shadier players in the market. (Look to Juna, a new CBD oil brand as an example of a company touting “single-origin” ingredients and ultra-clean extraction processes.) And Cannabis Feminist founder Jessica Assaf, Prima’s co-founder, predicts that we’ll see a new wave of products that emphasize bioavailability—ones that are more easily absorbed and utilized by the body than the standard CBD oils and tinctures —in “new formats that work with the modern lifestyle.”

Jenny Sansouci, health coach and writer behind Healthy Crush, is particularly excited to see more CBD products for women’s health, noting that cannabis-based sexual wellness brand Foria is about to launch a line of CBD-only products (think suppositories for period pain and an intimate massage oil).

CBD protein powders, pain-relief patches, and vaporizer pens are also filtering into the market, and there’s a growing number of brands combining CBD with other herbal ingredients. Recess’ new line of adaptogenic CBD seltzers is creating a buzz, while Yuyo Botanics offers a CBD tincture with ashwagandha, plus peppermint and lemon.

It won’t just be startups contributing to the impending green rush, either. Coca-Cola is rumored to be experimenting with CBD in Canada, while the first FDA-approved pharmaceutical utilizing synthetic CBD, an epilepsy drug called Epidiolex, became available in the US in November. Laurel Myers, Prima’s COO, says it’s hard to predict exactly what kind of impact big business (and its big research dollars) will have on the nascent CBD industry, but she’s hopeful that it will be a positive one. “The more people you have looking at this and trying to crack the code, the better,” she says. “We’ll learn more, know more, and it will hopefully help broaden the impact on people’s lives.”

3. GOT OAT MILK?

Two years ago, it was a major deal when Starbucks added almond milk to its menu. At long last, everyone’s alt-milk dreams came true! Now, there’s a new dairy alternative on people’s healthy latte order wish list: oat.

The demand for oat milk has become so massive that market leader Oatly has upped its production by 1,250 percent just to meet it—including building a new factory to do so. The brand largely credits baristas for spreading the oat milk gospel. “When we decided to come to the US [from Sweden], we thought folks here would be ready for us and they definitely were,” says Sara Fletcher, the brand’s communications and public affairs lead. “A lot of people tried Oatly first at a coffee shop, which is an easy way to see how it tastes and performs. And when we launched in grocery stores earlier this year, the people who had grown to love oat milk in their coffee were ready to stock their fridges, too.”

The demand for oat milk has become so massive that market leader Oatly has upped its production by 1,250 percent just to meet it—including building a new factory to do so.

Lee Zheng, who owns Saltwater Coffee in New York City, sees the demand for oat milk firsthand, saying it’s now even more popular than (gasp!) almond. “It doesn’t have the nutty taste the other alternatives, like almond or macadamia, do, and it’s creamy and steams quite well compared to [dairy] milk, which is an added bonus as not all alternate milks do well being frothed,” she says.

Quaker, owned by PepsiCo, is also coming out with an oat milk next year. “The dairy alternative beverages space is growing rapidly, as 60 percent of the US population is reducing their consumption of animal products and 60 percent of US adults also drink non-dairy milk,” says Brian Hannigan, senior marketing director of innovation strategy for PepsiCo North America Nutrition. And the decision to launch a Quaker-branded oat milk only came after extensive research into what consumers are looking for in this space, according to Hannigan.

Kara Nielsen, the vice president of trends and marketing at CCD Helmsman credits both the plant-based hook and Americans’ familiarity with the ingredient, for turning oat milk into a home fridge staple. “Oats are a familiar American crop and already often part of morning mealtime, when many of these milk alternatives are used, whether on cereal, in a smoothie or for a coffee drink,” she says.

But just because it’s become the new darling of the mylk world doesn’t mean oat milk is without its faults. “Oats were found to have glyphosate on the products the Environmental Working Group tested,” points out integrative and functional medicine doctor Frank Lipman, MD, adding that although oat milk was not tested, all other oat products had glyphosate. (Fletcher, at Oatly responds to this saying the brand sources their oats from Grain Millers, who since 2015 has required that its farmers not use glyphosate on their oats, which are tested regularly to ensure compliance.)

But don’t expect for it to stay just a coffee add-in: It’s only a matter of time before the dairy alternative becomes the starring ingredient in alt-yogurts and “nice creams.” (One out now: Frankie & Jo’s.) And maybe—just maybe—2019 is the year it shows up at your local Starbucks.

4. CORTISOL-CONSCIOUS WORKOUTS

The “rise and grind” memes may never stop on Instagram. But at some point, your body might. There’s a growing realization that relentless, punishing, long workouts aren’t always better—particularly if they trigger a wave of cortisol, AKA the stress hormone. Cortisol sends your body into fight-or-flight mode, so it temporarily hits pause on regular bodily functions and slows metabolism (it can also prime your body for injury, or signal it to store fat).

Translation: Those last dig-deep reps can actually backfire on you, slowing your progress toward a fitness goals. For this reason—as well as a mindset shift toward working out for your brain as much as your bod (thanks to growing research into the connection between exercise and mental health)—many fitness lovers are starting to take a more measured approach, turning to sweat sessions that are more hormone-conscious than hurts-so-good.

In 2019, look for shorter training sessions to become the new norm—30-minute classes are already offered by Peloton, barre3, Equinox, and more.

Just look at the trend of HILIT (high-intensity, low-impact) workouts popping up everywhere––from big gyms like Equinox and Crunch, to boutique studios like SLTthe LIT Method, and B MVMNT, which was an early adopter when the workout launched back in 2010. “At the time, I received a lot of backlash from the fitness community, but now people have come around,” says celebrity trainer Bizzie Gold, B MVMNT’s founder. Her strength training classes include a dash of yoga and even tribal dance to “sweat with intention,” as she puts it. This attitude of careful calibration—versus go-for-broke grit—is also leading many people to adapt their weekly workout schedules (by avoiding HIIT two days in a row, for example, or fitting in regular yoga classes) to be more conscious of what’s actually sustainable for their body.

In a similar vein, in 2019, look for shorter training sessions to become the new norm—30-minute classes are already offered by Peloton, barre3, Equinox, and more—as well as “cardio weightlifting,” which involves short, heart-rate pumping, strength-training classes (without long cardio breaks), like those offered at NYC’s Iconoclast Fitness.

So, what if hard-hitting workouts are your method for releasing stress? You’re not alone. But boosting your recovery routine is another way to avoid the dreaded C-word. (Not that one.) And when your foam roller wasn’t looking, a host of high-tech tools have arrived to steal its spot as your restorative BFF. From cryotherapy tanks (a favorite of Jessica Biel and Justin Timberlake), to handheld massaging devices like Theragun and electrical muscle-stimulation dots that stick onto your skin—the gadgets are varied and next-level. At the same time, on the low-tech side of things, stretching-only classes and studios are also on the rise.

There’s a good reason for this: Skipping out on recovery and jumping straight into your next workout makes your body more vulnerable to injury, according to Eric Glader, co-founder and CEO of PowerDot (the company responsible for the aforementioned muscle-stimulating dots). “Advancements in technology have allowed us to bring a modality that was once reserved for those that have the resources and time to the masses,” says Glader.

With these tools making their way to your bedside table, and even cropping up en masse at your neighborhood gym, keeping your cool, cortisol-wise, will soon be easier than ever.

What Is Activated Charcoal Good For?


What Is Activated Charcoal?

Activated charcoal is a fine black powder made from bone char, coconut shells, peat, petroleum coke, coal, olive pits or sawdust.

The charcoal is “activated” by processing it at very high temperatures. The high temperatures change its internal structure, reducing the size of its pores and increasing its surface area.

This results in a charcoal that is more porous than regular charcoal.

Activated charcoal shouldn’t be confused with charcoal briquettes that are used to light your barbecue.

While both can be made from the same base materials, charcoal briquettes have not been “activated” at high temperatures. Moreover, they contain additional substances that are toxic to humans.

How Does Activated Charcoal Work?

Activated charcoal works by trapping toxins and chemicals in the gut, preventing their absorption.

The charcoal’s porous texture has a negative electrical charge, which causes it to attract positively charged molecules, such as toxins and gases. This helps it trap toxins and chemicals in the gut.

Because activated charcoal is not absorbed by your body, it can carry the toxins bound to its surface out of your body in feces.

Activated Charcoal as an Emergency Poison Treatment

Thanks to its toxin-binding properties, activated charcoal has a variety of medical uses.

For instance, activated charcoal is often used in cases of poisoning.

That’s because it can bind a wide variety of drugs, reducing their effects. In humans, activated charcoal has been used as a poison antidote since the early 1800s.

It may be used to treat prescription drugs overdoses, as well as overdoses of over-the-counter medications like aspirin, acetaminophen and sedatives.

For instance, studies show that when a single dose of 50–100 grams of activated charcoal is taken within five minutes of drug ingestion, it may reduce drug absorption in adults by up to 74%.

This effect decreases to around 50% when the charcoal is taken 30 minutes after drug ingestion and 20% if it’s taken three hours after the drug overdose.

The initial dose of 50–100 grams is sometimes followed by two to six doses of 30–50 grams every two to six hours. However, this multiple dosage protocol is used less often and may only be effective in a limited number of poisoning cases.

It’s important to note that activated charcoal is not effective in all cases of poisoning. For instance, it appears to have little effect on alcohol, heavy metal, iron, lithium, potassium, acid or alkali poisonings.

What’s more, experts warn that activated charcoal shouldn’t be routinely administered in all cases of poisoning. Rather, its use should be considered on a case-by-case basis.

May Promote Kidney Function

Activated charcoal may help promote kidney function by reducing the number of waste products that the kidneys have to filter.

This could be particularly beneficial in patients suffering from chronic kidney disease, a condition in which the kidneys can no longer properly filter waste products.

Healthy kidneys are normally very well equipped to filter your blood without any additional help. However, patients suffering from chronic kidney disease generally have a harder time removing urea and other toxins from the body.

Activated charcoal may have the ability to bind to urea and other toxins, helping your body eliminate them.

Urea and other waste products can pass from the bloodstream into the gut through a process known as diffusion. In the gut, they become bound to activated charcoal and excreted in the feces.

In humans, activated charcoal has been shown to help improve kidney function in those suffering from chronic kidney disease.

In one study, activated charcoal supplements may have helped lower blood levels of urea and other waste products in patients with end-stage kidney disease.

That said, the current evidence is weak, and more high-quality studies are needed before strong conclusions can be made.

Reduces Symptoms of Fish Odor Syndrome

Activated charcoal may help reduce unpleasant odors in individuals suffering from trimethylaminuria (TMAU), also known as fish odor syndrome.

TMAU is a genetic condition in which trimethylamine (TMA), a compound with an odor similar to that of rotting fish, accumulates in the body.

Healthy individuals are usually able to convert fishy-smelling TMA into a non-smelly compound before excreting it in urine. However, people with TMAU lack the enzyme needed to perform this conversion.

This causes TMA to accumulate in the body and make its way into urine, sweat and breath, giving rise to a foul, fishy odor.

Studies show that activated charcoal’s porous surface may help bind small odorous compounds like TMA, increasing their excretion.

One small study in TMAU patients analyzed the effects of supplementing with 1.5 grams of charcoal for 10 days. It reduced TMA concentrations in the patients’ urine to levels found in healthy individuals.

These results seem promising, but more studies are needed.

May Reduce Cholesterol Levels

Activated charcoal may also help reduce cholesterol levels.

That’s because it can bind cholesterol and cholesterol-containing bile acids in the gut, preventing the body from absorbing them.

In one study, taking 24 grams of activated charcoal per day for four weeks lowered total cholesterol by 25% and “bad” LDL cholesterol by 25%. “Good” HDL cholesterol levels also increased by 8%.

In another study, taking 4–32 grams of activated charcoal daily helped reduce total and “bad” LDL cholesterol by 29–41% in those with high cholesterol levels.

In this study, the larger dosages of activated charcoal seemed the most effective.

Similar results were reported in most, but not all, studies.

However, it’s interesting to note that all studies related to this topic were conducted in the 1980s. More recent studies would help confirm the link.

Other Uses

Activated charcoal is also a popular home remedy with multiple uses, though it’s important to note that not all of these are supported by science.

Its most well-known home uses include:

  • Gas reduction: Some studies report that activated charcoal may help reduce gas production following a gas-producing meal. It may also help improve the odor of gas. However, not all studies observed this benefit.
  • Water filtration: Activated charcoal is a popular way to reduce heavy metal and fluoride content in water. However, it doesn’t appear to be very effective at removing viruses, bacteria or hard water minerals.
  • Tooth whitening: Using activated charcoal to brush your teeth is anecdotally said to whiten them. It’s said to do so by absorbing plaque and other teeth-staining compounds. However, no studies could be found to support this claim.
  • Hangover preventionActivated charcoal is sometimes used as a hangover cure. While consuming it with alcohol may reduce blood alcohol levels, its effects on hangovers haven’t been studied.
  • Skin treatment: Applying this charcoal to the skin is touted as an effective treatment for acne and insect or snake bites. However, only anecdotal reports could be found on this topic.

Is Activated Charcoal Safe?

Activated charcoal is considered safe in most cases, and adverse reactions are said to be infrequent and rarely severe.

That said, it may cause some unpleasant side effects, the most common of which are nausea and vomiting.

In addition, constipation and black stools are two other commonly reported side effects .

When activated charcoal is used as an emergency antidote for poison, there’s a risk that it can travel into the lungs, rather than the stomach. This is especially true if the person receiving it vomits or is drowsy or semi-conscious.

Because of this risk, activated charcoal should only be given to individuals who are fully conscious.

Moreover, activated charcoal may worsen symptoms in individuals with variegate porphyria, a rare genetic disease affecting the skin, gut and nervous system.

Also, in very rare cases, activated charcoal has been linked to bowel blockages or holes.

It’s worth mentioning that activated charcoal may also reduce the absorption of certain medications. Therefore, individuals taking medications should consult their healthcare professional prior to taking it.

Dosage Instructions

Those interested in trying activated charcoal can find a wide selection of it on Amazon. Make sure to follow dosage instructions similar to those used in the studies mentioned above.

In the case of drug poisoning, it’s important to seek medical help immediately.

A dosage of 50–100 grams can be administered by a medical professional, ideally within an hour of the overdose. Children normally receive a lower dose of 10–25 grams.

Dosages for other conditions range from 1.5 grams to treat fishy odor disease to 4–32 grams per day to lower cholesterol and promote kidney function in end-stage kidney disease.

Activated charcoal supplements can be found in pill or powder forms. When taken as a powder, activated charcoal may be mixed with water or a non-acidic juice.

Also, increasing your water intake may help prevent symptoms of constipation.

The Bottom Line

Activated charcoal is a supplement with a variety of uses.

Interestingly, it may have the potential to lower cholesterol, treat poisoning, reduce gas and promote kidney function.

However, the studies supporting these benefits tend to be weak, and many of the other benefits linked to activated charcoal are not supported by science.

Keep this in mind when deciding whether to give activated charcoal a try.