TBJ Tuesday

September 27, 2022 TBJ Tuesday by Ryann Nicole


September 27, 2022

I’m Ryann.
A not-so-average therapist obsessed with all things mental wellness who overcame 7 years of binge eating and found food freedom. Now, I'm teaching you all my secrets!
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Happy T-B-J Tuesday! Here are 3 healthy living Tips, 2 Book recommendations (one self-improvement and one fun), and 1 Journal prompt to ponder this week! 

T: 3 Healthy Living Tips 

☀️ 3 things I HAD TO STOP DOING to have a healthy relationship with food: 01. I had to stop telling myself there is a ‘right’ and a ‘wrong’ way to eat, 02. I had to stop making one food decision mean so much, 03. I had to stop connecting my food choices to a good/bad day 

☀️ Instead of: focusing on cutting out > Let’s try: focusing on adding in 

  • Instead of cutting out chips, let's add to the chips 
  • instead of cutting out sweets, let's add in fruits and veg throughout your day 
  • Instead of cutting out the amount of food you're eating, let's add in water, movement, sleep, etc

☀️ If hating your body, not buying the trigger foods, and making more food rules were the answer, it would have already worked. If you want something different, you must do something different. 

B: 2 Book Recommendations (one self-improvement and one fun)

📚For Self Improvement (on Body Image): The Body Is Not An Apology by Sonya Renee Taylor 

Wowowowwww, this is such a freakin powerful and beautifully written book that just puts so much about body image into perspective. Plus, Sonya Renee Taylor adds in reflection questions so you can reflect along as she moves you through the book. And if you want more, there is an accompanying workbook! If you've been struggling with body image, I HIGHLY recommend giving this a read. 

📚For Fun (Romance): Ugly Love by Colleen Hoover

This book is so near and dear to my heart becasue this was the book that got me back into reading for fun. After hearing so many people talk about it, I decided to give it a chance, and it did not disappoint. I read it in a day, LITERALLY. Could not put it down. If romance is your thing, and you love a good tear-jerker, def pick up this one next! Click HERE to learn more about Ugly Love. 

Click HERE for Ugly Love Trigger Warnings ⚠️

J: 1 Journal Prompt

✏️  What are 10 things that make me smile? {How many of those 10 things were a part of my day today?} 

Want to share this issue of TBJ Tuesday via text, social media, or email? Just copy and paste this link: itsryannnicole.com/TBJ/september-27-2022

Have a great week!


PS – Applications for the next cohort of The Binge Eating Lab (my 12 week group coaching program) open in 4 weeks!! If you would like to learn more about this program, click HERE.

PPS – If you are looking for an inspirational recovery story to listen to, you MUST tune into my latest podcast episode with Renae Saager. Click HERE to watch this episode on Youtube. Click HERE to listen to it as a podcast. 

Would you like to receive Ryann's TBJ Newsletter to your email every week? Click HERE!

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Food Freedom Lab Podcast

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I’ve pioneered a framework for overcoming food obsession and paired that with a body image boosting workshop to get you to food freedom and feeling confident in your body now!


Every Tuesday, I'll be poppin into your inbox to send you 3 healthy living tips, 2 book recs (self-improvement AND fun), and one journal prompt to ponder!

I have a toolbox of skills and I am ready to hand them over to Y-O-U!

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