Ryann nicole TBJ Tuesday
TBJ Tuesday

December 20, 2022 TBJ Tuesday by Ryann Nicole

December 20, 2022

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 

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 

☀️ 5 reasons why sneaky pantry nighttime eating 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 
  4. It's a habit 
  5. It is the only way you know how to cope with stress 

☀️When feeling the urge to binge: it doesn't mean – you are going backward, you have to act on it, or you’re hopeless. It might mean – you still have more room to grow. It is time to get curious and reflect. You have an opportunity to learn 

☀️Obsessing food 24/7? What if instead of ‘how little can I eat to get through the day?’ We tried, ‘how much energy does my body need right now?’

Snack example: 

🍌- I need quick energy 

🍌🥜 – I need more energy 

🍌🥜🍞- I need lots of energy 

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

📚For Self Improvement (on values): The Subtle Art of Not Giving a F*ck by Mark Manson

*WARNING: this book has a lot of spicy language; however, it is incredible. I will forever appreciate Mark Manson's say-it-as-it-is style of writing. This book is a bundle of tough love we all need – especially if you struggle with caring about what others think of you! 

📚For Fun (Romance): Wish You Were Here by Jodi Picoult 

This is not my typical read, but wow. WOW. It is powerful, especially living through COIVD. 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, done having 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 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 their nonrefundable trips to go to waste. And so, reluctantly, she goes.

Almost immediately, Diana’s dream vacation goes awry. Her luggage is lost, the Wi-Fi is nearly nonexistent, and the hotel they’d booked is shut down due to the pandemic. The whole island is now under quarantine, and she is stranded until the borders reopen. Completely isolated, she must venture beyond her comfort zone. Slowly, she carves out a connection with a local family when a teenager with a secret opens up to Diana, despite her father’s suspicion of outsiders.

In the Galápagos Islands, where Darwin’s theory of evolution by natural selection was formed, Diana examines her relationships, choices, and herself—and wonders if when she goes home, she too will have evolved into someone completely different.

⚠️ Click HERE for Wish You Were Here Trigger Warnings

J: 1 Journal Prompt

✏️  What makes life more meaningful? How could I add more of that to my days?

Want to share this issue of T-B-J via text, social media, or email? Just copy and paste this link: itsryannnicole.com/TBJ-December-20-2022

Have a great week!


🥳 PS – Want to work together? Applications for my next group coaching cohort will open soon! Click HERE to be the first to know when. 

🖥 PPS – Click HERE to learn about why you know what to do to change, but you’re not doing it

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