TBJ Tuesday

October 4, 2022 TBJ Tuesday by Ryann Nicole

October 4, 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 

☀️ A helpful response if someone comments on your food/weight: I understand you have a different viewpoint on health, but I know what’s best for me. If you want to support me, you can… *insert things they can do to support you on this journey* 

☀️Instead of: zoning out (or dissociating) while eating > Let’s try: focusing on flavors and what you enjoy about your food

☀️ One of my FAVORITE skills is to end obsessive food thoughts. The STOP Skill! Click here to learn how to use STOP to end obsessive food thoughts.

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

📚 For Self Improvement (on Shame):  I Thought It Was Just Me by Brene Brown

Oh my gosh, FRIENDS, I remember when I read this for the first time, I felt so seen. I always thought that my reactions to specific comments were me ‘just being sensitive.' Yet, after reading this, I learned that, actually, no! My shame spiral was just triggered. Brene Brown does an incredible job walking you through what shame is, and this book also gives many tangible skills to break out of the spiral! So if you struggle with shame, I recommend adding this to your next read! 

📚For Fun (Thriller): The Silent Patient

Not to be dramatic, but my jaw DROPPED TO THE FLOOR at the end of this book. I was told there was a significant twist at the end, and I thought I had it figured out – but I did not! If you are looking for a thriller that hooks you to the end, this is it! 

Click HERE for The Silent Patient Trigger Warnings ⚠️

J: 1 Journal Prompt

✏️  What have my most recent difficulties taught me? {What can help me remember even in the most difficult moments, I can learn something?}

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 3 weeks (on October 25th)!! If you want 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. Or 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-4-2022

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