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Jan 17

MLB rumors: Son of Yankees great makes wild PED claim about Angels slugger and N.J. native Mike Trout –

Could MLB have yet ANOTHER scandal in the works? If so, this one would be a whopper.

NBC Sports Northwest reports David Brosius, son of former New York Yankees third baseman Scott Brosius, is accusing Los Angeles Angels center fielder Mike Trout of taking human growth hormone, which is an illegal performance-enhancing drug in baseball.

The report cites now-deleted comments by David Brosius on Instagram, which came in the wake of the illegal sign-stealing saga ripping through MLB.

If you want to read something better, Mike Trout takes HGH for a thyroid condition, Brosius wrote on Instagram. Its a loophole he found and the MLB doesnt make it public because they dont want fans knowing their best player is on HGH. But people within know...

However, Brosius walked back his accusation on Friday with a follow-up post on Instagram.

Id like to clear the air about a comment made earlier this week about Mike Trout potentially using HGH. The statement in question was taken from a conversation where I was explaining how there are certain situations in which actions that would usually be against the rules and considered cheating, are deemed okay for medical or other reasons, thus not cheating. The example I used of Mike Trout does not stem from information from my Dad or sources within the MLB and has no evidence behind it. I had no intention of this becoming an accusation against Mike Trout or causing the uproar it did. Mike Trout has been the face of MLB for good reason, as he is an amazing player and even better example for baseball players like myself. I would like to sincerely apologize to him and his family for the unfair statement I made and the negative fallout it has had on them. No criticism or skepticism should be pointed at him, it should all be at me. I had a lapse in judgment when posting the comment and have learned my lesson on how powerful and dangerous social media can be.

Trout, a native of Millville, N.J., is universally regarded as the best player in baseball. He has never faced any PED accusations and has no failed drug tests to his record. The 28-year-old Trout won the 2019 American League MVP Award after hitting a career-best 45 home runs. It was Trouts third MVP award. Hes also finished second in MVP voting four times.

Trout is an eight-time All-Star whos on his way to having a no-doubt, slam-dunk Hall of Fame career. Last winter, he signed a mammoth 12-year, $430 million contract with the Angels.

As for Scott Brosius, Yankees fans will remember him as a leader on the clubs which won three straight World Series titles from 1998-2000. Brosius was World Series MVP in 1998, when he hit .471 with 2 home runs in a four-game sweep of the San Diego Padres.

Scotts son David is a left-hand pitcher who spent one season at Oregon State before transferring to Linfield College in Oregon.

Mike Rosenstein may be reached at Follow him on Twitter @rosenstein73. Find on Facebook.

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Jan 17

The Rundown: CubsCon 2020 Opens Tonight, Fallout Continues in Wake of Astros Scandal, Trout Accused of Using HGH – Cubs Insider

I used to book bands at SXSW in Austin, TX every March, and it was right around this time of year that I would start finalizing deals with the venues on Sixth Street while making sure my bands got the slots that afforded them the most industry attention. Id kick off my annual mid-January ritual with a nod to the quote I have had hanging in my office for a number of years:

Scattered among these things are reminders that sound once existed: a metronome, a drumming pad, a guitar pick, a trumpet mouthpiece, a music stand, a tuning fork, a block of rosinThe older instruments bear the marks of those who have already played them, the scuffs and bites and dents that are the mysterious scars of sound. In their midst the house hangs, tenuous and enveloping, a sounding board waiting to be struck. Geoffrey OBrien

That imagery certainly applies to the 2020 version of the Chicago Cubs.

Usually when Cubs Convention kicks off, its a reminder that the hot stove has basically ended and the team is ready to get the new season started. After all, pitchers and catchers report in 25 days, one would think most of the heavy lifting on roster construction would be done by now. That said, the Cubs may be launching into 2020 by simply pulling up the tarps and dusting off the artifacts they put into storage last October.

Will doing nothing be enough? David Ross certainly thinks so.

Its an exciting time to be [the] Cubs manager because theres a lot of talent, Ross said yesterday. Theres no ceiling for this team. I really think this team can win the World Series. Thats the way Im looking at things.

If anything, Cubs players should be champing at the bit after two disappointing seasons, at least when compared to their magnificent run from 2015-17. Theyll have a lot to prove, not just to the fans or the front office that remains married by hook or by crook to its core, but also to themselves.

We want to win, Anthony Rizzo added. I think winning will take care of every single question that has popped up the last couple years, because we havent won. Its on us to get the culture back, get the winning mentality back. Not making the playoffs last year was not fun. Its not easy to win, but we have the right people to do it.

The mood during tonights opening ceremony should be ravenous to say the least, but for different reasons than years past. Questions from fans about the lack of player movement for a second consecutive season will certainly demand transparency from key members of the organization. It should be a weekend thats revelatory and engaging. Than again, maybe Im being too optimistic.

As for me, Im looking forward to meeting my peers at Lizzie McNeills tonight. Though I dont know many of the other Cubs bloggers personally, I certainly enjoy their work.

While at SXSW, all of the talent providers like myself used to hang out at Gueros Taco Bar or Threadgills, where we would talk about the ups and downs of the music business. Occasionally wed run into performers that included Beck, Kenny Wayne Shepherd, or Stefan Lessard of the Dave Matthews Band, and talk shop. One year I hung out with Ryan Gosling and I didnt know who he was until I came home and showed the girls my pictures from the trip. Ill tell you about that sometime, its actually an hilarious story.

Im hoping a similar vibe exists tonight, even for an awkward introvert like myself.

Cubs News & Notes

Friday Stove

Alyssa Nakken, a former softball star at Sacramento State, will join the Giants coaching staff as the first female full-time assistant in Major League Baseball history.

The fallout from the Astros sign stealing scandal has resulted in the firing of Mets manager Carlos Beltrn, who was originally hired about two weeks before Ken Rosenthal broke the original story.

New Yorks managerial opening could be filled by Eduardo Perez, who was a finalist before Beltrnwas hired.

The Red Sox had every intention of sticking with lexCora despite an ongoing investigation into the teams alleged rules infractions, but eventually decided it had no choice but to let him go.

Dodgers outfielder Cody Bellinger said that the Astros cheating scandal has completely ruined baseball.

First baseman Ryan Zimmerman is expected to re-sign with the Nationals any day now.

On Deck

Baseball social media was a hot mess yesterday. Recapping:

Apropos of Nothing

In 2015 I booked 217 bands at SXSW. It nearly killed me and I operated at a loss of about $4200 for the week, yet I still miss it a great deal. If youve ever seen the movie This is 40, I was Paul Rudds character, greasing on credit cards to survive, building enormous debt, and burning through what little savings I had. Id do it all over again if I could, which is the kind of crazy that makes legends of some and hot disasters of most others.

Extra Innings

I already miss this guy. Best of luck in Baltimore, Taylor Davis.

They Said It

Friday Walk Up Song

Lucky Now by Ryan Adams Baseball is almost here, and love or hate the way this offseason has played out, you cant help but feel excited. The days are getting longer, the sun a little warmer, and hope springs eternal.

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The Rundown: CubsCon 2020 Opens Tonight, Fallout Continues in Wake of Astros Scandal, Trout Accused of Using HGH - Cubs Insider

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Jan 17

MLB sign-stealing saga has now seen buzzer allegations, players weighing in, and more – The Comeback

The MLB sign-stealing saga that started with the Houston Astros and has now led to the Boston Red Sox and New York Mets parting ways with managers Alex Cora and Carlos Beltran (over actions taken while with the Astros, but MLB is also looking into accusations the Red Sox stole signs) took some further twists Thursday. On the media side, ESPN analyst and Mets adviser Jessica Mendoza took a lot of flak for her criticisms (across ESPN properties) of former Astros pitcher Mike Fiers whistleblowing on this saga, and on the team side, the Mets announced they were parting ways with Beltran. But on the players side, things really heated up when it came to accusations of the Astros going beyond the infamous trash can and also using buzzers under batters jerseys to tip pitches to them. Those accusations really took flight when Jimmy Jomboy OBrien passed along a tweet supposedly from Beltrans niece and said it lined up with what hed heard elsewhere:

The Beltran family has disputed that the @S0_blessed1 account is anyone related to them (they havent yet weighed in on the other questionable seemingly-Beltran-linked account), and Gary Sheffield Jr., son of prominent former MLB player Gary Sheffield, stated that its another player:

Meanwhile, David Brosius, son of U.S. national baseball team manager Scott Brosius, weighed in on this further on Reddit with allegations that his dad knew of the Astros cheating in 2017 (and, also, that Los Angeles Angels star Mike Trout takes HGH):

And a whole lot of current players weighed in on the cheating allegations as well:

And some specifically discussed Jose Altuves home run to win the decisive Game Six of the 2019 American League Championship Series (hes seen after that above), after which he told Foxs Ken Rosenthal that he didnt want teammates to tear off his jersey because he was too shy, also claiming that the last time his jersey was torn off, I got in trouble with my wife:

So, this is all a fun pile of stuff for MLB to deal with. But hey, at least they and their players have made it into the national conversation. Even, if like the last time they made major national headlines, its not exactly the way they wanted.

[The Cincinnati Enquirer]

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Jan 17

Richard Sherman thinks the NFL hit him with drug tests because he played so well – For The Win

The NFL had a gift waiting for Richard Sherman following the San Francisco 49ers dominant win over the Minnesota Vikings in the divisional round of the NFL playoffs on Saturday.

Sherman shared on social media that the NFL hit him with two drug tests: one for performance-enhancing drugs and one for HGH. Hahahaha ball out and get the double dip. PED and HGH tests. hahaha gotta love it , Sherman wrote in the tweet Saturday night.

The tests followed a game when he managed an interception while shutting down a number of different Vikings receivers. After the game, Sherman made it known that the thought he was still the best cornerback in football. In this game, he played like one of the NFLs best.

When a few fans responded to Shermans tweet, he shared a few more thoughts on the drug tests. He explained he didnt like giving blood mostly because I dont know where its going.

Sherman and the 49ers will advance to the NFC championship, which will take place in San Francisco. Theyll play either the Green Bay Packers or the Seattle Seahawks, who play on Sunday.Itll be yet another chance for Sherman to put together a performance worthy of an NFLs drug test.

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Richard Sherman thinks the NFL hit him with drug tests because he played so well - For The Win

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Jan 17

Toucher and Rich: Baseball Sign Stealing Investigation is getting very interesting (Hour 1) – 98.5 The Sports Hub

January 17, 2020

On this hour: Puck N Paddles is today. The baseball sign stealing investigation is getting very interesting. Now it looks like Jose Altuve and other were wearing buzzers. Is Mike Trout using HGH? Xander Bogaerts discusses Alex Cora and the 2018 world series. The Bruins responded well in a win over the Penguins. Celtics crushed in Milwaukee.

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Jan 17

Rockies radio voice Jerry Schemmel laid off and a bonkers day in MLB – Purple Row

Thursday was probably the craziest day in the baseball newscycle the offseason has ever seen. It was all very hard to keep up with and, trust me, well get there. But first, there is some Rockies-specific news to cover first.

In a day that was, and this is a scientific term, bonkers across baseball, the most consequential news for the Rockies was that one of the voices many of us associate with Rockies baseball will not be returning next year. Jerry Schemmel was let go from his position at KOA radio thanks to iHeartMedia going through some massive job cuts. Patrick Saunders has quotes from Schemmel, manager Bud Black, and Trevor Story which all amount to the same thing: losing Jerry is a big blow.

Schemmel's partner Jack Corrigan did confirm that KOA will be sticking with a two-man booth for the upcoming year, which puts KOA on a tight timeline with spring training around the corner.

Personally, I want to thank Jerry for the time he gave me during my trips into the press box at Coors Field but even more for being a familiar voice of comfort for me over the last 10 years of listening to the Rockies, evenand perhaps especiallywhen the baseball wasnt much of a comfort. Good luck and God bless on the rest of your endeavours.

One of the bright sides of the newscycle getting dominated by more consequential manners in the league is that we got a break from the never-ending Nolan Arenado trade rumors. Well, kinda, since this article got posted on Wednesday. Well have more on the article next week, but it gives us a decent starting point for what an Arenado trade would entail and, while Mike Petriello-as-Jeff-Bridich pulled the trigger on one of these deals, Im personally inclined to say Im a little underwhelmed by each of the proposals but Ill let you be the judge.

Now, onto the wider MLB news. I hope youve had your coffee because this gets a little crazy, so well start with the simplest and perhaps most historic news from Thursday.

New Giants manager Gabe Kapler is rounding out his coaching staff for next year and Alyssa Nakken will be joining it. After the Yankees named Rachel Balkovec a minor league hitting coach a few months ago, the Giants become the first team to hire a woman to serve on the coaching staff at the major league level. MLB rules restrict the dugout to seven uniformed coaches and, considering she will be one of 13 and her role hasnt been fully detailed at this juncture, Nakken probably wont be one of them. Still, it truly is a historic day that got lost in all the bluster that followed.

After the Red Sox unceremoniously parted ways with World Series winning manager Alex Cora on Wednesday, the writing was on the wall for Beltran. MLBs report on the Astros Sign Stealing Scandal (I hope theres a better acronym out there than that) unveiled Cora and Beltran as two of the leaders of the scheme, though penalties didnt fall on them directly. Still, with Cora implicated in another cheating scandal with the 2018 Red Sox whose investigation was still ongoing, it seemed like Cora leaving the team was the smart thing to do.

The Mets-Beltran situation was a little trickier, because he wasnt involved in anything attached to the Mets like Cora did. Still, it seemed like an odd choice to keep him around with all the controversy swirling so they parted ways. For those keeping score at home, thats three managers and one general manager who have lost their jobs due to this scandal.

Things only escalated from there. Shortly after the Beltran news came through, a user on Twitter spoke up. This user had the Beltran-to-the-Mets and Beltran-from-the-Mets news before anyone else, so it seems to be at least somewhat legit. The user, claiming to be Carlos Beltrans niece, accused the Astros of further malfeasances including the use of a buzzer inside the jersey to relay stolen signs (this person also pointed fingers at some prominent Yankees so this twisty tale seems to not be going away anytime soon).

The evidence is pretty damning if you only look to Altuves walk off home run in the 2019 ALCS. As hes coming to the plate, he motions to players not to tear of his jersey. Then, during the celebration, hes seen going into the dugout to change. Afterwards, he gave this explanation to Ken Rosenthal.

Uh, huh. Yep, Shy and stuff. I believe it.

The day turned into some Zapruder-level video investigation but MLB came out and said their investigation into the Astros included the 2019 season and they found no evidence of wrongdoing outside of what was named in the report. But this seems hardly a comfort when behind the scenes people across the baseball were fuming about these punishments because there seemed to be way more happening than MLB was letting on.

Oh, and none of this includes Jessica Mendoza, an analyst on ESPNs Sunday Night Baseball and a consultant to the Mets, going on the radio this morning and lamenting the actions of Mike Fiers, the former-Astro who effectively blew the lid off the trash can. Or the son of a former-MLB player and coach getting on Instagram and implying that more than just the Astros are doing some shady sign-stealing and, oh by the way, Mike Trout is on HGH. Sometimes, a meme is all you need.

So, how was your Thursday?

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Rockies radio voice Jerry Schemmel laid off and a bonkers day in MLB - Purple Row

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Jan 17

What you need to know about fad diets – The Cambridge News

What is a fad diet? How do you define it? What are the characteristics? A fad diet is a weight loss plan or diet aide that promises dramatic results in a short period of time. Often developed by celebrities or medical professionals who call themselves weight loss gurus, these may result in short-term weight loss but typically do not result in long-term weight loss. Fad means short-lived (followed by the word fade) and may be dangerous to your health.

Topping the list of most popular fad diets include: low carb, high protein diet, high fat diet (Keto), low fat and very low fat diets, unlimited quantities of certain foods diet, raw foods diet, and the gluten-free diet.

Why dont they last? Many fad diets do work for a short time. By eliminating food groups, we are paying more attention to food. Much of the weight loss, however, is from water weight and lean tissue, not fat. Most folks are unable to keep up with the demands of the diet, and consequently, tend to regain the weight that they initially lost. Dieting can be draining physically, emotionally, and financially.

How to recognize fad diets? News flash: if it sounds too good to be true, it probably is! Many make rapid weight loss claims (10 pound loss per week), allow for unlimited quantities of certain foods (i.e., cabbage soup diet), recommend specific food combinations and rigid menus, and are promoted as a cure-all and use testimonials (i.e., celebrities, before and after photos, etc.).

Fad diets are so popular because: 1) People are interested in rapid weight loss; 2) Many of them do work for a short amount of time; and 3) By eliminating whole food groups, we end up consuming fewer calories.

What are problems with fad diets? 1) Diets are very limited, not meeting bodys basic needs lacking essential nutrients (such as vitamins A, E, D, B, calcium, iron, potassium, magnesium, and fiber). 2) Dieting messes up our hunger signals, making it difficult to recognize our bodies internal cues. This may lead to preoccupation with food, increased cravings, or inability to focus. Other problems include: fad diets are not palatable (i.e., low fat diet), inflexible, not allowing for deviation from the plan. Lets face it, how much bacon can we really eat? Some may be dangerous to our health, for example, the raw foods diet encourages intake of raw meat and seafood, increasing our risk for foodborne illness. Also, consider that a high protein diet may raise blood uric acid levels, which can adversely affect bone tissue, depleting the body of calcium via urine. Diets are expensive, averaging $33 billion per year, for example, the HCG diet will cost you $800/month. Much of the initial weight loss comes from water weight (and lean body mass), not fat loss. Also, diets tend to slow metabolism! (via consuming fewer calories overall).

How should you diet? Diets form the basis of our everyday food choices. We need less emphasis on diet, more on lifestyle habits. Rather than focusing on losing weight, focus on being healthy to improve overall feeling of wellness. Some of the best approaches include the USDAs My Plate emphasizes balance and variety! Also DASH diet (supported by the National Heart, Lung, and Blood Institute) has been shown to improve blood pressure, rich in magnesium, potassium, calcium, and fiber and low in sodium and fat, cholesterol and sugar. A healthy weight loss translates into a loss of lb to 1 lb per week. The optimal diet for weight loss will maximize loss of body fat while minimizing loss of lean body mass; it will also promote satiety (feeling of fullness), reduce our risk of chronic disease, and be convenient, palatable, and inexpensive.

What foods should we focus on? Increase intake of fruits, vegetables (high in antioxidants!), and whole grains, low-fat dairy products; decrease intake of prepackaged processed foods, sodium, fats and added sugars. Boost intake of heart-healthy fats including nuts, avocado, olive & canola oil, and fatty fish. Also, water is essential for weight loss for abating hunger and boosting metabolism (note: exercise is still the #1 way to increase metabolism).

How do I lose weight?

Dont take diet pills, including over-the-counter pills. These are expensive and will not produce long-term weight loss.

Focus on making healthy lifestyle changes. Eating a variety of foods to ensure that you get all your daily nutrients. Examples: eating breakfast, not skipping meals, drinking less soda or juice (more water!), watching portion sizes, reading food labels, increasing physical activity, and incorporating nutritious foods into your diet with less fat, sugar, and alcohol.

Recognize that it takes hard work. A pound of fat = 3,500 calories. Create a daily calorie deficit coupled with moving more to create 500 kcal deficit per day. Calories do count.

Be mindful. Focus on small changes. Drink one less soda per day, switch from whole milk to 2% milk, and consider mixing cereals and pasta, rice, incorporating more whole grains with less refined sugars.

Focus on more than just the number on the scale. How is your clothing fitting? Success is measured by multiple non-scale victories that are important to recognize and acknowledge.

Resources for Consumers:

UW Health website ( Schedule an appt with a UW Health Dietitian

Consider healthy diets such as Mediterranean/DASH diet and Weight Watchers

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Jan 17

Diet Demand: What is the Sirtfood Diet and How Does It Affect Weight Loss? – Yahoo Finance

Honolulu, HI, Jan. 16, 2020 (GLOBE NEWSWIRE) -- The Sirtfood Diet is growing in popularity, but does it really work for weight loss? Sirtuins are defined as a cluster of proteins that play a vital role in cellular health and regulate various body functions. These sirtuins may also play a major role in regulating the metabolism, fat burning, increasing muscle mass and reducing inflammation. According to sirtfood diet enthusiasts, certain whole foods contain sirtfood activators that increase these proteins in the body. A short list of popular sirtfoods includes:

One major reason the sirtfood diet has exploded in popularity is due to its allowance of dark chocolate and red wine, as both items are considered sirtfoods. The claim is that by focusing on these foods, rapid weight loss will follow without decreases in muscle mass. A sirtfood dieter will begin their first week drinking green juice made of matcha green tea, lemon juice, parsley, celery, a green apple and arugula three times per week. After the first week, sirtfood dieters return to eating three meals per day made only with sirtfoods and will continue to incorporate these foods throughout the remainder of the diet.

Does the Sirtfood Diet Actually Work?

There seems to be a growing number of celebrities and notable figures whove touted the sirtfood diet for their recent weight loss success. However, consumers must keep in mind that celebrities often have access to professional support when it comes to what they consume and any additional exercise regimens. Additionally, studies on the efficacy of this diet are slim. Granted, most foods listed are healthy whole food options and calorie restrictions which are automatically connected to some weight loss. The majority of foods listed have anti-inflammatory properties, high amounts of antioxidants and nutrients which are of course, beneficial. Medical experts warn though, that while quick weight loss is possible on such a diet, a majority of that initial loss will be water weight. It may also be risky for those who engage in moderate to high physical activity.

While regimens like the sirtfood diet have yet to be proven when it comes to sustainable weight loss, medical weight loss is a proven and effective solution for anyone who has struggled with weight fluctuations and cycles. Diet Demands doctor-designed diets are customized to each individual for safe, accelerated results that lead to long-term success. Contact Diet Demand for a FREE consultation by visiting https: to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDemands physicians all received specialized training in nutritional science and fast weight loss. DietDemand reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDemand patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At DietDemand, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available six days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to DietDemand for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

DietDemand is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, DietDemand has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.

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Diet Demand: What is the Sirtfood Diet and How Does It Affect Weight Loss? - Yahoo Finance

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Jan 17

Intuitive Eating: The Not-Diet Diet for People Who Are Sick of Diets – VICE

Maybe you read the widely-shared opinion piece in the New York Times calling on women to smash the Wellness Industry. Maybe youve heard that were in the middle of a backlash against diet culture, or that the latest diet trend is not dieting.

Sounds pretty good, right?

That not-diet diet everyones talking about is intuitive eating, and its the current source of curiosity/obsession among health bloggers, Instagram fitspo accounts, and wellness news publications including, I guess, VICE? 2019 was a big year for intuitive eating, with trend stories appearing everywhere from NPR to the Cut in the last several months.

This way of eating may be newly resonant, but its not newthe philosophy was introduced by dietitians Evelyn Tribole and Elyse Resch in their 1995 book book Intuitive Eating: A Revolutionary Program That Works.

Its not a fad, and thats the difference, said Lisa Sasson, a clinical professor of nutrition at NYU Steinhardt. I teach it in all my classes.

Put simply, intuitive eating is intended to eliminate the guilt associated with food and the binary of foods as good or bad. Its more of a psychological attitude; its not about counting calories or eat this, dont eat that, Sasson continued. Intuitive eating doesnt exult any of-the-moment superfoods; theres no obsessive nutrition label reading.

It is, technically, eat-whatever-you-want, but theres a bit of public misperception around that: Registered Dietitian Anne Mauney, who also uses Instagram to promote an IE lifestyle (@fannetasticfood), said that even though youre not paying attention to calories when eating intuitively, you are being conscious of how hungry or full you are. Theres a focus on how foods make you feel, and an emphasis on mindfulness. That means eating slowly, putting down the fork periodically, checking in after a few minutes to see if youre still hungry, and not continuing to eat just because theres still food on your plate.

The idea is that the longer you stick to these lifestyle changes, the more youre in control. You respect your own bodys signals, Sasson explained.

Its also not a weight loss plan, no matter what you mightve read. If you Google intuitive eating, intuitive eating for weight loss comes up pretty early, Mauney said. Its frustrating, because Ive seen a lot of people marketing intuitive eating for weight loss, which is not at all what its about. If youre really focused on weight loss, its going to be almost impossible to be an intuitive eater.

One of Sassons classes is called Nutrition Through the Life Cycle, and she said were a nation with an eating disorder, behavior that begins when were kids. Children rely on hormones that tell them when theyre full or hungry; they know to eat and when not to. Its parents who make them finish food even if theyre full so they can, say, watch TV or go play. When food becomes more than foodwhen broccoli is a requirement or cookies become a rewardthats when people get out of touch with their own body cues. And that internalized message can follow you your whole life, leading to moderate body dissatisfaction or an all out eating disorder.

Thats not the only thing making it tough to practice. Theres also the fact that the moment we live in is that it isnt built to make eating well, quite so intuitive.

We live in a 24/7 world of food advertisements on the television, on the radio, on Facebook and Twitter, said UCLAs Dana Hunnes, a senior dietitian at the Ronald Reagan Medical Center.

You know, I was at Macys, the department store, a few weeks ago, Sasson said. Every floor had food. You could smell the aroma as youre going through womens shoes, or womens dresses. There was an eating opportunity on every floor.

In a world where SUVs come outfitted with XL cupholders and snacks are engineered to make us crave more and more of them, eating well can be a challenge. When youre constantly being bombarded by billboards plastered with 20-foot-tall burgers; scrolling Twitter during, say, a week-long media craze over a certain fast-food fried chicken sandwich; or looking at the umpteenth grain bowl or smoothie bowl in your Instagram feed, it can be difficult to parse what you want from what you think you want. Hunnes said all that subliminal messaging can dampen or influence our own intuitive thinking, which makes it easy to see why some are skeptical about the IE lifestyle.

So what do you do about it? In short: If you think you want it, eat it. There's no judgement either way, this is all just information, said Molly Bahr, whos both a licensed mental health counselor and an intuitive eating Instagrammer. This can be a helpful reframe each time we think we mess up with intuitive eating ... there is no messing up, it's just information. How else will we learn our natural body cues, what we find satisfying, or what feels good in our bodies? It's all an experiment, and we're gathering data.

Intuitive eating isnt a get-fit-quick schemedietitians will tell you its more of a yearslong and in fact lifelong undertaking. Bahr said its a way of eating and living meant for anyone whos tired of going on diets but not getting the long-term results they expected or hoped for. One of the things she liked about it is that it can truly be tailored to anyoneespecially with the help of a dietitianregardless of their relationship with food.

Someone with anorexia or who has dieted for a long time may not be able to detect their hunger or fullness cues yet, but they can start with other principles like rejecting the diet mentality and work with a dietitian on how to navigate the hunger and fullness piece until the cues get back on line, she explained. Keep in mind, this process can take months and years. No one is expected to get a handle of all 10 principles in 12 weeksthat's sort of a lingering diet mentality.

If youre wondering where to start, or are interested in learning how you can adopt some of the principles in your own life, we asked them to demystify the process and tell us what the intuitive eating-curious need to know.

Bahr recommends reading the books Intuitive Eating, Health At Every Size, The Body Is Not An Apology, and Just Eat It. And she has an array of podcast recommendations: Dietitians Unplugged; Love, Food; Food Psych, Dont Salt My Game.

If that sounds like a lot of reading and listening and youre ready to get going right now, she also laid out the 10 principles of intuitive eating (which you can read more in-depth descriptions of here):

1. Reject the diet mentalityLearn about diet culture and why diets don't work, set aside weight loss goals, and let go of dieting behaviors to get out of our heads and into our bodies.

2. Honor your hungerEat consistently, throughout the day, including when you notice gentle signs of hunger.

3. Make peace with foodGive yourself unconditional permission to eat all foods (excepting those you cant because of medical conditions, of course).

4. Challenge the food policeSay no to the food rules diet culture has taught us about what, how much, how often, and when to eat.

5. Feel your fullnessListen for the signs you're no longer hungry; notice the signals telling you when you're comfortably full.

6. Discover the satisfaction factorEat what you really want to eat. No more food swaps for zucchini when youre feeling pasta.

7. Cope with your feelings without using foodSeek out and learn additional ways to deal with emotions and practice self compassion.

8. Respect your bodySimply put? Treat and talk to your body with respect.

9. Joyful movement: feel the differenceEngage in activities you find enjoyable, and notice what you like about it (better sleep, more energy).

10. Honor your health with gentle nutritionEat a variety of foods and notice how they feel in your body.

Note that these are guidelines, not rules. You dont have to (and truly, wont be able to) do all 10 right away. And, Bahr said, theres no such thing as failure or messing up here; there are wins, and theres learning. You dont have to go in orderalthough principle 10 is listed last for a reason. If we jump into nutrition too soon, we can quickly turn it into another diet, Bahr said.

What happens over time as we start to feed ourselves consistently with food we want, learn our hunger and fullness cues, notice how foods feel in our body, stop constantly trying to lose weight, and cope with our emotions in healthy ways we will naturally begin to crave a variety of foodsincluding nutrient dense foodswithout actually trying to focus on the 10th principle.

If you came to intuitive eating by way of Instagram, you might believe the movement is for a certain type of (thin, privileged) person. (Take a scroll through a few lists of intuitive eating Instagrammers to follow, and youre going to see a lot of white women with incredibly toned upper arms who incorrectly overextend intuitive eating into being a weight loss method.)

Social media absolutely creates a distorted sense of reality and unrealistic expectations, Bahr said. The people she chooses to follow dont center their body on their accounts. In other words, Bahr said, Their body is not their business card.

She recommended digging into your personal biases when it comes to intuitive eating online. Do most of the people you follow look like you or your ideal self?

It may be a signal to diversify who you follow. Look for accounts in different sizes, colors, abilities, and lifestyles.

I know how hard it is in the beginning to wrap our minds around this, but there are no rules in intuitive eating, Bahr said. (Unless, of course, eating something would be fatal.) As humans, we want what we can't have; a lot of people discover they don't actually like the foods they've been avoiding. It took me a few boxes of Pop Tart flavors to realize I actually don't even like them and I haven't looked back since.

Bahr described giving yourself this permission to eat as working through a habituation phasethink, for example, about how excited you are when you get a new phone, outfit, or even a new relationship. Now think about how you feel about these items a year later. The overexcitement fades.

This is where mindfulness comes in: eating slower, chewing, and really being aware of your food. Mauney tells clients to actually pay attention, put it on a nice plate, really sit downno distractionsand enjoy that food. You might realize that half of a cupcake is enough to leave you feeling satisfied, loosening the grip and diminishing the allure that certain foods once held over you.

When you assign a negative trait to a food, you give it power, Sasson said. If you worked in an ice cream shop, and every day you could have two scoops of ice cream, ice cream would not be a big deal anymore. Its denial and deprivation that can lead to obsession.

Its not uncommon to eat emotionally, whether that emotion is loneliness, or sadness, or good old-fashioned boredom. Sassons recommendation was to try and find something else you can do when youre stressed or overwhelmed, and to learn ways to deal that arent foodwhich can provide temporary comfort, sure, but doesnt deal with the real issue.

Bahr said that in the same way cravings and binge-y behaviors will become less frequent the longer you eat intuitively, external factors will begin to influence your food and drink choices less over time. Just as we can trust our body to breathe, tell us when we need to go to the bathroom, or go to sleep, we can learn to trust our hunger and fullness cues while also aiming for satisfaction in our eating experience.

Bahr said to throw out the scale (the one for weighing you, and the one for weighing food) and to delete your food tracking app and other fitness trackers, along with old transformation pictures. She recommends unfollowing accounts that promote diet culture, and instead following actual intuitive eating or healthy-at-any-size accounts.

But, again? Dont feel like you have to do all of that right now.

I havent met anyone thats completed all these things in one day, Bahr said. This takes time. We let go when were ready.

No one is a perfect intuitive eater. Im not sure we can ever 100 percent get rid of those [negative] thoughts, Bahr said. Just know that we dont have to believe all our thoughts. They arent always helpful. They arent orders. And we dont have to listen to them.

It might be really, really hard. This is not a way of eating or living that meshes with our get-it-now culture. But over time, you might feel better. Over time, you might be able to find the joy in eating again.

And whos to say something that gives you psychological joy isnt as important as something thats good for your body? Sasson asked. Start to learn the pleasure that food can bring.

What is intuitive eating? Its really that youre an expert on your own body, Sasson said.

But once again: Its a diet only in the way of eating sense, not in the do this to drop 10 pounds fast sense. Its being co-opted by diet culture and sold as the new weight-loss program, Bahr said, so its confusing to know what's current and who to listen to. Its possible to lose weight with the program; others gain weight.

For anyone who gains weight after intuitively eating, seeing [a] thin, fit celebrity talking about it and praising it may send them mixed signals and may damage their self-esteem, said UCLAs Hunnes. And that could lead an IE newbie to return to the disordered patterns theyre familiar with.

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