TBJ Tuesday

October 11, 2022 TBJ Tuesday by Ryann Nicole

October 11, 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 

☀️ Having the courage to pull yourself out of disordered eating and challenge these fears doesn't mean you're not scared. It means DESPITE being scared – you’re doing it because you know you deserve more. You know there’s a better way to live.

☀️Instead of: making one food choice mean so much;  Let’s try: zooming out and looking at food choices as something that just ebbs and flows

☀️ Can't stop overeating? Let’s get curious about why that might be happening and start with these 5 questions or click HERE

  1. Do I allow all foods to fit regularly, OR is this happening because I’m stuck in a scarcity mindset?
  2. Do I honor my hunger, OR is this happening because I continually allow myself to get too overly hungry?
  3. Do I build my meals in a filling and satisfying way, OR is this happening because I’m full but not satisfied?
  4. Do I have pleasure in other areas of my life, OR is this happening because food is the only way I experience pleasure?
  5. Is this a problem, or am I feeling ” wrong ” and falling into an f-it mentality?

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

📚 For Self Improvement (on Attachment and Relationships):  Attached by Amir Levine and Rachel Heller

One of the BESTTTT books on relationships! Synopsis: ‘In this guide, you’ll learn what attachment styles are and how to use your knowledge of them to find a good relationship—or improve the one you already have. You’ll also discover the hidden dynamics in your relationship conflicts, even if you’re just fighting about who’ll make dinner. Along the way, you’ll also discover the latest research regarding attachment and discover practical tips from other psychologists so you can have the best relationship possible.' 

📚For Fun (Romantic Comedy): The Unhoneymooners

This book is laugh-out-loud funny and so cute! Synopsis: ‘Olive is always unlucky: in her career, love, in…well, everything. On the other hand, her identical twin sister Ami is probably the luckiest person in the world. When Ami gets married, Olive braces herself to get through 24 hours of wedding hell before returning to her comfortable, unlucky life. But when the entire wedding party gets food poisoning from eating bad shellfish, the only people who aren’t affected are Olive and Ethan. And now there’s an all-expenses-paid honeymoon in Hawaii up for grabs. Putting their mutual hatred aside for a free vacation, Olive and Ethan head for paradise, determined to avoid each other at all costs.'

Click HERE for The Unhoneymooners Trigger Warnings ⚠️

J: 1 Journal Prompt

✏️  If mistakes help us learn (and become better), why are you so afraid of making mistakes?

Hope you have a great week! xx, Ry

🎉 PS – Applications for the next cohort of The Binge Eating Lab (my 12-week group coaching program) open in 2 weeks (on October 25th)!! If you would like to learn more about this program, click HERE.

🎙 PPS – I finally recorded a detailed version of my binge eating recovery story! Click HERE to watch this episode on Youtube. Click HERE to listen to it as a podcast. 

Want to share this issue of TBJ Tuesday via text, social media, or email? Just copy and paste this link: itsryannnicole.com/TBJ-october-11-2022

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