coaching with ryann nicole
TBJ Tuesday

📋 June 13, 2023 TBJ Tuesday by Ryann Nicole

June 21, 2023

Ryann Nicole

Hi, I’m Ryann.

Your Not-So-Average Food Freedom Therapist & Virtual Coach. As a Licensed Professional Counselor (LPC), Certified Nutritionist with a BA in Psychology, and a MA in Professional Counseling, yes I do a little of the "so how does that make you feel".

But my ultimate goal is to provide you with the resources you need, in an easy-to-understand way, on healing your disordered relationship with food and your body. 

TOp categories
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Binge Eating

Healthy Habits

Body Image

Emotional Eating

Mental Health 

Here are 3 healthy living tips, 2 book recommendations (one self-improvement and one fun), and 1 journal prompt to ponder this week! 

*TBJ = Tips, Books, Journal Prompt

☀️ 5 reasons why nighttime snacking might be happening: 

  1. Your meals aren't nutritionally balanced during the day 
  2. You are looking for comfort 
  3. You are not eating enough during the day, and you’re still hungry 
  4. It's a habit 
  5. It is the only way you know how to cope with stress 

☀️ When you overeat, it doesn't mean…

  • you are going backward
  • you did something wrong 
  • you’re hopeless 

It could mean…

  • you still have more room to grow
  • it is time to get curious and reflect
  • you have an opportunity to learn

☀️ Obsess over food 24/7? What if instead of trying to eat as little as possible, you tried adding to your meals/snacks based on how long you want them to keep you full for? Snack example: 

🍌- I need something to just hold me over  

🍌🥜 – I need something to keep me full for 1-1.5 hours 

🍌🥜🍞- I need something to keep me full for 1.5-3 hours


The Wellness Trap by Christy Harrison 

I haven’t read this yet, BUT I have listened to multiple podcasts about this book and it sounds very intriguing. I just ordered it, let’s read it together! 

Quick Synopsis (from Amazon): “It's not a diet, it's a lifestyle.” You've probably heard this phrase from any number of people in the wellness space. But as Christy Harrison reveals in her latest book, wellness culture promotes a standard of health that is often both unattainable and deeply harmful.

The Wellness Trap delves into the persistent, systemic problems with that industry, offering insight into its troubling pattern of cultural appropriation and its destructive views on mental health, and shedding light on how a growing distrust of conventional medicine has led ordinary people to turn their backs on science. Weaving together history, memoir, reporting, and practical advice, Harrison illuminates the harms of wellness culture while re-imagining our society’s relationship with well-being.


 Wish You Were Here by Jodi Picoult

This is not my typical read, but wow. WOW. It is powerful, especially living through COVID. I read this on my honeymoon and couldn’t put it down. 

Quick Synopsis (from Amazon): Diana O’Toole is perfectly on track. She will be married by thirty, have kids by thirty-five, and move out to the New York City suburbs, all while climbing the professional ladder in the cutthroat art auction world. She’s an associate specialist at Sotheby’s now, but her boss has hinted at a promotion if she can close a deal with a high-profile client. She’s not engaged just yet, but she knows her boyfriend, Finn, a surgical resident, is about to propose on their romantic getaway to the Galápagos—days before her thirtieth birthday. Right on time.

But then a virus that felt worlds away has appeared in the city, and on the eve of their departure, Finn breaks the news: It’s all hands on deck at the hospital. He has to stay behind. You should still go, he assures her, since it would be a shame for all of their nonrefundable trip to go to waste. And so, reluctantly, she goes.

⚠️ Click HERE for Wish You Were Here Trigger Warnings

✏️  What is one thing you can thank your body for today?

If nothing comes to mind, how can you spend the next 5 minutes in a way that will give you something to thank your body for?

I hope you have a great week!

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Your Not-So-Average Food Freedom Therapist & Virtual Coach