#any of my followers with other positive and non-shaming resources or tips that I missed are very encouraged to add onto this btw!! | Explore Tumblr Posts and Blogs

brotherlysuggestion · 24 days

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Hey, for any of my little sibs trying to learn to eat salads/vegetables but running into a lot of unhappiness/failure/sensory issues, I recently started learning to eat veggies after a lifetime of struggling due to autism and sensory issues, and I have some tips that I’ve collected along the way!

Forget all about the “healthiest varieties” or “most nutritional salads” elitism.

A lot of that talk is based on bogus science or half-truths to begin with, but even for anything that’s true, you’re trying to eat in a way that is sustainable for you. You don’t need to be like anybody else. If you like iceberg lettuce, screw the people who say “well that doesn’t have any nutritional value”. It’s fiber and roughage if nothing else! You like a lot of dressing or add ins and people tell you that isn’t a real salad/isn’t a healthy salad? It’s more vegetables than no vegetables! It gets the greens in your body! Do your thing, you don’t deserve guilt (external or internal) for figuring out your own path.

This is about habit forming and breaking bad associations to form better ones.

Think of this as practice! I eat salads nearly daily when available because I genuinely look forward to them now, but I used to want to retch at just the thought of salad. When I used to think of salads, I always thought of being a kid and trying not to gag while forcing sensory hell so that adults wouldn’t get mad at me. It was punishing for me, and it took a lot of gentle work to change that association! So if you hate salads, really try to identify why. Are they bland and tasteless to you? Conversely, are the bitter flavors too strong? Is it a textural thing? Do you have some highly negative experiences with them in the past?

Don’t force yourself to keep trying something you know you hate.

I personally can’t stand a lot of “ultra healthy” salads that have a lot of different textures/flavors mixed in, and years of trying to suffer through salads like that never made me like them more. Back to the first point again, forget about what you’re “supposed” to be eating and eat what you find the least repulsive tbh.

The greens you choose can make a massive difference, so try a lot of different things!

This is especially important if texture or flavor is an issue for you. Personally I find iceberg lettuce the “easiest” because it has a very mild taste. I started out my adventures in learning to eat salad eating EXCLUSIVELY iceberg lettuce. Butter lettuce or romaine (especially romaine hearts) are others that are popular for being pretty palatable, and I’ve come to love them! And you don’t even HAVE to have lettuce! You can have cabbage, beets, carrots, whatever! Pick a vegetable you like and search for salad recipes using it!

Find a dressing you really like and drench that bad boy if you need to!

Some people really like ranch, or poppyseed dressing, or vinaigrettes, or even sweet dressings with honey and fruit! You can use mustard or honey in dressings! Look up different types of salad dressings and try them all out if you want. Personally, I really like zingy dressings like Italian vinaigrettes or blue cheese, but everyone’s different. You can make a lot of dressings at home, too, and if you have the stuff already it can be a cheap way to find what you like. I know dressing freaks some people out, but referencing my very first point again; some salad is way better than no salad. You may even eventually find yourself able to use less and less once you’re more accustomed to eating salad! So use as much as you need, whether it’s just for now or forever.

Toppings! Salads are allowed to be goodies with obstacles!

Use a protein like chicken or fish (I like tuna a lot) or crumbled bacon, use croutons, hummus, little cubes of cheese or shredded cheese, sliced hard boiled eggs, whatever! If there’s vegetables that you know you like, put those in! I love some sliced cucumber or shredded carrots in my salads. Some people do nuts like almonds or cashews in their salads, some people use chickpeas and corn from a can, and if you’re feeling super adventurous you can try some fruit to sweeten things up! If you like variety then mix warm foods and cold foods, creamy textures and crunchy textures! Make it totally your own. Personally, I’ll sometimes eat around my croutons so that once I’ve eaten all of my greens I have a big, crunchy reward. There’s no rules for how you have to eat something!

Conversely, be as simple as you need to be.

If you need to get used to salads by eating just iceberg lettuce and ranch for a while, you don’t need to be embarrassed! You don’t have to throw the kitchen sink at your salad, even if that’s what helps some others! This is about what works for you.

Don’t be afraid to have salad ingredients… not as a salad!

You can make a green smoothie by blending ingredients if texture is your big issue! Or make a fruit smoothie with some spinach or lettuce thrown in to help you ease into it. Or try dicing up some lettuce, cabbage, and a preferred vegetable or two (avocado, bell pepper, tomato, or cucumber would all work!). Drizzle that with a generous amount of dressing or sauce, and you can use it as a chip dip! Tortilla chips work especially well for this. Or maybe make a vegetable wrap in an actual tortilla? Or throw some chopped up vegetables in your next soup. Even if it’s as simple as putting some lettuce, carrots, or tomatoes into a sandwich, that’s awesome too!

Even outside of salads, experiment with texture for vegetables!

You can roast most vegetables on a sheet pan in the oven (or in an air fryer) for a crispy and crunchy experience! Or you can boil or steam them on a stovetop (or in the microwave) to different levels of softness; you can get most vegetables pretty mushy with enough time, if crunchy textures are hard for you! Looking up vegetarian versions of your favorite meat-including dishes can sometimes also offer great ideas for getting different textures out of vegetables! Try everything that you think you might like: grilling, griddling, roasting, steaming, boiling, sautéing, braising, stir frying, and blanching (which also helps reduce bitterness!) are all different methods to look into, and different methods have different results with different vegetables!

Big takeaway…

Be patient and kind with yourself. Working through food aversions is hard. The goal is gently pushing/testing your boundaries and expanding your comfort zone, NOT forcing yourself. Forcing yourself into extreme discomfort, distress, or pain typically only makes aversions worse! So it’s in your best interest to be patient and go as slowly as you need to. Be proud of yourself for trying, and don’t let anyone (including yourself) make you feel shame for doing what you can.

And obligatory disclaimer:

Please don’t get discouraged if none of these tips work for you! This isn’t an exhaustive list, and I’m not any kind of professional. This is just a mix of tips I’ve seen online, and what worked for myself and my own sensory issues, and I’m still learning more about myself all the time! If you’re struggling, there’s still more out there! You can achieve your goals, I believe in you. 💖

#mod static #food tw #food aversion #autism #sensory disorders #healthy eating #nutrition #long post #text heavy #please let me know anything else that you’d like this tagged as!#I know that this is a sensitive topic for a lot of people #I hope that I address it with enough tact that nobody feels bad #also to anyone looking for ideas for preparation methods #I really like Nutrition By Kylie on YouTube!#she’s a dietician and she is EXTREMELY positive in her outlook and doesn’t shame anyone #and her content is some of the only Healthful Eating type content that not only doesn’t trigger any of my disordered thoughts with food #but actively helps me combat my struggles with it #I really hope that this helps someone. and thank you for reading all of this if you do!#any of my followers with other positive and non-shaming resources or tips that I missed are very encouraged to add onto this btw!!

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eunoiamaybe · 4 years

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my “sort-of-complete” online classes and exams tips

This is a longer-than-usual post with tips for the 3 stages of online classes: focusing during an online class session, reviewing/studying for online classes, and preparing for online exams/ quizzes. So I decided to insert the “Read More” link to (a) not take up too much space on your dash, and (b) feel more confident in adding more tips as time goes on.

These are tips that I’ve compiled from my experience of taking online classes during my last 1.5 years at university. But having all of your courses moved online is so much more complicated. Since I’m currently doing an internship, I have tried my best to produce this post based on the comments of my friends IRL and on Tumblr (hence the “my”). However, I hope it can still be useful for you and many who were all abruptly put in this same situation.

So feel free to share your own tips and experience! I will probably go back to this once in a while to make some changes to it and add your tips. Good luck to everyone who is currently/ about to take online classes. You are almost there! 🍀 I believe in every single one of you!

~ Click away for them tips ~

💻 DURING ONLINE CLASS SESSIONS:

- try to treat online classes the same as an in-person class, especially time-wise (set a specific time for each class and plan your own class schedule. even better, study for your classes at the same time they used to be held. this will create a sense of routine and trigger the brain's normal reactions to your usual class - which is to study)

- don’t be afraid to fix your plan/ schedule (aka don’t force yourself into one if it doesn’t work for you) (trials and errors, my friend. this applies to plans too. there’s no shame in not being able to keep up with the schedule you’ve made. if you’ve tried or if it hurts you mentally or physically, then that schedule is just not the one for you. everybody has their unique strengths and weaknesses. one’s perfect system might not suit another. finding a system that works for you takes time, patience, and courage. but it will be absolutely worth it)

- find a good spot with enough light and stable wifi (if you have multiple options, select the one that would make you most comfortable, most focused, and confident enough to take online tests/quizzes/exams at - create your “exam space” in advance to reduce the anxiety of tests and unfamiliarity)

- study at a desk, if possible (studying at a desk, with good posture, mimics the feeling of being in a classroom or the library. thus, it will create a sense of routine and help you focus better)

- accommodate yourself (I’m all about making the best out of a bad situation, and this is one way to do it. accommodate yourself, not just with comfort, but also with actual necessities that you cannot usually get in your usual classroom/library due to whatever reason. stress balls, stim toys, positivity cards, calming music/candles. comforting plushies. chewing gum. as long as it helps you focus better, it's on the table)

- get dressed (this will bring out that sense of structure and routine that you need. put on your normal outfits, uniforms and even perfume. trick your mind into being focused)

- minimize distractions (declutter your study space. put your phone out of reach. turn off notifications. close all other tabs on your browser. select non-distracting music/ sounds. don’t spam or pay attention to spams in your classes’ chatboxes. only bring along items that are absolutely vital to your focus)

- take notes, even if you can record your lessons and/or access the lessons later (it can either be digital notes or handwritten notes on paper - your call. this will force you to focus and prevent you from zoning out/ being distracted)

- be actively engaged in the lecture (if there are technical problems or if you have questions, chatbox away. this is also good practice for people with social anxiety too: the fact that you are in your home and behind the screen can make it easier for you to ask for help)

- if possible, put your teachers/profs on the big screen to create the illusion of being in a lecture (if your study spot has a TV/projector that can connect to your laptop and quality speakers, do it. it's more fun than you'd think. also super stimulating and kicks the boredom out of you too)

- if not, use headphones/ earphones (speakers can create a feeling of distance between the lecture and yourself. combined with unstable internet and/or monotonous voices of some instructors, this may result in your brain classifying your lecture as background noises and zone out. so use headphones or earphones with the appropriate volume for that optimal focus mode)

- give yourself breaks between classes (don't cram all your classes in one morning. but don't procrastinate either. time your breaks. look at something else besides a computer or phone screen while you’re on break too. maybe brew some tea/coffee for your next class or rearrange your notes from the previous one)

💻 REVIEWING FOR ONLINE CLASSES:

- make a schedule/ system - and be ready to change them (this is an elaboration of an earlier tip. your system doesn’t have to work perfectly right away. most of the time, you will have to make some kind of adjustments to it anyway. so take it easy. pay attention to how well you react/ adapt to the new schedule so that you can make necessary changes. and give yourself - especially your mind - some time to adapt to the schedule. don’t rush yourself or put too much pressure on being productive. remember to take care of your well-being too)

- it’s okay to give yourself some off-days (that’s the beauty of not having any physical or even abstract structure that forces you into an inescapable routine. Yes, I know this lack of structure sucks for a lot of us, especially for those who rely on external forces to keep themselves focused. But look on the bright side: now you don’t have to worry about missing classes or losing participation marks when you are unwell physically and mentally anymore)

- textbooks are your friends now (especially when your classes’ live-streams are just chaotic and hard to follow. or when the pre-recorded lectures aren’t loading properly and keeps lagging. practice speed reading. look for keywords and crucial information. take notes rather than highlighting everything. compare them to your lecture notes, your syllabus, or your friends’)

- take advantage of the online format’s availability + other resources (availability is here, baby! revisit lecture videos and podcasts as many times as you need to. check your email classes’ forums regularly for questions or announcements. re-listen to your lecture when you're cleaning or exercising. watch videos of Khan Academy or CrashCourse. look for online tutors. study at your own pace and in your own style. basically anything you wish you could do when your class was in-person)

- there’s no need to submit assignments early if it’s anxiety-inducing. but make a schedule/ tracking system/ set alarms to avoid forgetting to turn them in (take your time to double-check or edit your work - as long as the submission box is still open, of course. set aside about an hour or two before the deadline for submission to avoid any technical difficulties. and remember to start working on them early so that you don’t have to shorten that window of time and have more time for double-checking)

- don't be afraid to email the profs/teachers (if possible, compile your questions into a list. be as specific as you can about your concerns. put a subject for your email to reduces the chance of your email getting lost in your instructors' inbox.)

- reward yourself (don't stress yourself out by rewarding big accomplishments. reward small victories. reward baby steps. reward effort. you'll get things done eventually)

- take time to know your learning style (when are you most focused? do you like taking digital notes or do you prefer pen and paper? are you a visual or an auditory learner? do you like moving around while studying? what drinks or scents or sounds keep you going? you don't have to stick to your usual study methods or an online/paperless one now that you are studying in your own room)

- listen to your mind and body (it’s okay to feel a bit lost) (from my own experience, times that are without structure like nowadays is when most of us fall into this spiraling downfall of unhealthy sleep schedules, lethargy, and loss of purpose. so please take care of your mental and physical well-being during this very, very weird time. keep yourself active. re-ignite old interests/ hobbies. connect with people you love. give yourself some love)

- and more tips on productivity at home in my last post right here

💻 PREPARING FOR ONLINE EXAMS / QUIZZES:

- make a list of all the online exams and final assignment due dates (this will help you keep track of and stay on top of them due dates. from that list, trace backward to make a review or study plan to prepare for the tests and work on the assignments. if there are any time conflicts, especially for those who are now living in a different timezone from their schools or colleges, email the instructors to seek solutions or alternative options)

- again, find a good spot with good wifi, good lighting, and a desk (if possible, try to recreate your ideal exam environment as closely as you can while studying and reviewing for the exams. this can reduce the anxiety of tests and/or unfamiliarity)

- be prepared for technical difficulties (especially mentally, so that you don’t plan out a course of action to take if they ever arise. draft an email template. research in advance the contacts of people whom you can report to - IT personnel, your instructors, student office, etc.)

- bring everything you need to the exams - but no distractions (like mentioned earlier, if you need any special accommodations that are considered "unacceptable" in an in-person exam/quiz, now it's the time to bring them along - you’re in charge of your test space now, so make it as comfortable and accomodating as you want)

- plan your desk set-up prior to your exams (so many extra items. still so little desk space. therefore, plan ahead so your desk does not turn into a mess when you take your exams. plan where you want to put your notes, textbooks, calculators or scrap paper. think about how much use you’re gonna get out of each item and place them within or slightly-out-of reach accordingly. charge your laptop. sharpen your pencils. have your backup stationery handy. lay out everything you need onto your desk the night before your tests. this can create a feeling of preparedness and thus, reduce anxiety as well)

- make cheatsheets (the goals when making them are simple: (1) get you to rewrite your notes for that good memorization; (2) condense your information and find a connection between them for a thorough understanding of the materials; (3) reduce the time you use to flip through your notebooks or textbooks or google for information during the actual tests)

- time yourself with mock exams (if you are given mock exams to practice with, do them, with a timer. this will help you familiarize yourself with the stress of being timed, thus reducing your anxiety during the actual tests)

- get enough sleep and eat properly (even if the exams or quizzes are online, they are still, at their core, tests. and tests are always stressful and energy-consuming. so take care of both your physical and mental health, especially during the week leading up to your exams)

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