TBJ Tuesday

November 15, 2022 TBJ Tuesday by Ryann Nicole

Ryann nicole TBJ Tuesday

November 15, 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 

☀️ Try this thought reframe when there is still food left on your plate, but you feel full: I can have delicious food whenever I want, so I don't need to eat to uncomfortably full now 

☀️Instead of: I shouldn't eat that, I don't need it > Let’s Try: Food is not just for fuel. I am allowed to enjoy food, and I will let myself enjoy the food I want. 

☀️A helpful response if someone comments on your food / weight: You don’t have to agree with me not dieting, but I expect you to respect my choices.

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

📚For Self Improvement (on regulating emotions without food): Burnout by Emily and Amelia Nagoski

This book. THIS BOOK. As someone who is chronically stressed (thank you people-pleasing, over-committing, and inability to say no 😭 *working on it*) this book was a gift. Not only is it packed with information about why you feel the way you feel when stressed, but it also gives you tangible solutions on what to do about it. If you struggle with stress, look no further, this is your next read!

📚For Fun (Thriller): Dark Places by Gillian Flynn 

A thriller told from multiple perspectives is my FAVORITE. My husband and I listened to this as an audiobook on a 15-hour road trip, and let me tell you.. The road trip FLEW by because we were both so hooked! Not to mention, the plot twist at the end was 🤯

Quick Synopsis (from Amazon): Libby Day was seven when her mother and two sisters were murdered in “The Satan Sacrifice of Kinnakee, Kansas”. As her family lay dying, little Libby fled their tiny farmhouse into the freezing January snow. She lost some fingers and toes, but she survived, and famously testified that her 15-year-old brother, Ben, was the killer. Twenty-five years later, Ben sits in prison, and troubled Libby lives off the dregs of a trust created by well-wishers who've long forgotten her. The Kill Club is a macabre secret society obsessed with notorious crimes. When they locate Libby and pump her for details, proof they hope may free Ben, Libby hatches a plan to profit off her tragic history. For a fee, she'll reconnect with the players from that night and report her findings to the club…and maybe she'll admit her testimony wasn't so solid after all.

As Libby's search takes her from shabby Missouri strip clubs to abandoned Oklahoma tourist towns, the narrative flashes back to January 2, 1985. The events of that day are relayed through the eyes of Libby's doomed family members, including Ben, a loner whose rage over his shiftless father and their failing farm have driven him into a disturbing friendship with the new girl in town. Piece by piece, the unimaginable truth emerges, and Libby finds herself right back where she started…on the run from a killer.


⚠️ Click HERE for Dark Places Trigger Warning

J: 1 Journal Prompt

✏️  How do I respond to situations I have no control over? Is this productive or destructive? 

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

🎙 PPS – Click HERE to listen to me answer the question: Hi Ry! I am in recovery, but really struggling because I have celiac disease. And I DO have to restrict gluten. How do I continue in my recovery when I have a legit dietary restriction? The more I try to stop eating gluten, the more I binge on it. And then not only do I feel sick post-binge, I feel really sick because of the gluten. Help!


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