Ryann nicole TBJ Tuesday
TBJ Tuesday

December 27, 2022 TBJ Tuesday by Ryann Nicole

December 27, 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! 

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

T: 3 Healthy Living Tips 

☀️ For those pursuing food freedom: the goal is not to be in control of food. The goal is to be unfazed by food. Whether you eat the cookie or not, you don't care because the decision no longer affects your day. This is freedom. 

☀️If you’re struggling with food today, here are three things to remember: 

  1. It's okay to struggle; struggling means that you’re challenging yourself
  2. You are not your thoughts – you don't have to engage
  3. Whatever happens with your food, you're going to be okay 

☀️How to quiet negative thoughts about your body 

  • Reframe: notice the negative thought and choose to shift the perspective with a new, more productive thought
  • Interrupt: notice the negative thought and choose to end the thought loop by breaking your mind out of it
  • Challenge: notice the negative thought and choose to question the truth of the thought

B: 2 Book Recommendations

📚For Self Improvement (on emotions):

Why Has Nobody Told Me This Before? By Dr. Julie Smith

As a therapist, I appreciated this book SO MUCH. Dr. Julie Smith talks about emotions (and managing tough emotions) in a way that is easy to understand. This book is FULL of practical skills to use to regulate emotions. If you struggle with emotional eating, definitely give this a read! 

📚For Fun (Thriller):

They Never Learn by Layne Fargo

Ohhhhh this is a fun read. The storyline is GOOD and extremely creative! If you like a fast-paced thriller, definitely pick this up next! 

Quick Synopsis (from Amazon): Scarlett Clark is an exceptional English professor. But she’s even better at getting away with murder.

Every year, Dr. Clark searches for the worst man at Gorman University—professor, student, or otherwise—and plots his well-deserved demise. Thanks to her meticulous planning, she’s avoided drawing attention to herself…but as she’s preparing for her biggest kill, the school starts probing into the growing body count on campus. Determined to keep her enemies close, Dr. Clark insinuates herself into the investigation and charms the woman in charge. Everything’s going according to her master plan…until she loses control of her latest victim, putting her secret life at risk of exposure.

Meanwhile, Gorman student Carly Schiller is just trying to survive her freshman year. Finally free of her emotionally abusive father, Carly only wants to focus on her studies and fade into the background. Her new roommate has other ideas. Allison Hadley is cool and confident—everything Carly wishes she could be—and the two girls quickly form an intense friendship. So when Allison is sexually assaulted at a party, Carly becomes obsessed with making the attacker pay…and turning her fantasies about revenge into a reality.

⚠️ Click HERE for They Never Learn Trigger Warnings

J: 1 Journal Prompt

✏️  On December 27, 2023, who am I? What have I accomplished? And what have I experienced? What have I learned? {Write a letter to yourself as if it is 12/27/23 manifesting what will happen over this next year} 

🥳 PS – Needing a little extra support? Join my FREE Facebook group to connect with others on a food freedom journey! 

🎙 PPS – Click HERE to hear me answer the question: ‘Ryann, please help! I have been in recovery for 2 months and am struggling with body changes. It is tough because I am experiencing so many positive things in recovery, like going out to eat with friends, keeping cookies in the house, and no longer binging. Still, when I get dressed and feel my clothes are tight, my brain immediately forgets all the positives, and I instantly feel terrible and lose motivation to keep moving forward. Help!’

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