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youregonnabeokay-kid · 2 months

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ADHD information for fanfic writers:

Diagnostic Process:

the diagnostic process is different in every country, but this is a basic overview

- an ADHD referral can come from any type of doctor, unlike referrals for other neurodivergences

- the wait list depends on where you live and how old you are. typically the younger you are, the shorter the wait

- ADHD has to be diagnosed by a psychiatrist or by a doctor who has taken a specialized course to be certified in diagnosing and handling ADHD

- most doctors will make you fill out a questionnaire about your mental health. these questionnaires involves sections about family history, personal history, and statements that you have to agree or disagree with

- a good psychiatrist won’t diagnose you with ADHD during your first visit. they will instead spend the first few visits getting to know you and the state of your mental health

- most people are assessed for depression when being assessed for ADHD. this is because depression can present itself in similar ways. if diagnosed with depression and open to medication, the psychiatrist will first prescribe antidepressants and see how those affect you before moving on with the ADHD assessment

Meds:

- most ADHD meds are taken in the morning since they normally wear off after 8-12 hours

- when meds wear off we go through what’s known as a “crash” or “medication rebound”

- ADHD crashes are pure hell which is why some people with ADHD choose to only take meds during the week or they do nothing on the weekend as a reset of sorts

- basically, when our meds wear off all of our symptoms come back at the same time and we get overstimulated to the point of exhaustion

- some people have smaller doses of their meds that they take at the beginning of the crash. this means they can prolong the crash by a couple hours

- for some people, the first time taking meds is hell. the change is very noticeable and abrupt. i wouldn’t stop talking because it was “too quiet” (it being my mind)

- your dosage is not based on body type or weight and just because you take a high dose in one drug doesn’t mean you take a high dose in all others (my ADHD meds are 10mg higher than the highest prescribed amount but my antipsychotics are .5mg lower than the lowest prescribed dose)

- vyvanse is most often prescribed to people with combo ADHD, ritalin to those with hyperactive ADHD (especially those with impulsivity issues), and adderall for inattentive (no, this is not something that is typically disclosed or well-known but if you’ve talked to enough people w/ ADHD you begin to see a pattern) other ADHD meds are available but less likely to be prescribed

- other meds are also taken into account when getting a prescription for ADHD. vyvanse is the most versatile and is usually the one prescribed if you’re on other medications

- ADHD meds are stimulants which means doctors will never give you refills (if they do, they could lose their license)

- since they’re stimulants, for the first year you have to go to the psychiatrist’s bi-weekly for the first few months, then monthly after that so they can see how you are doing

- ADHD meds are known for lowering sex drives and increasing hunger (sometimes the opposite may happen, as with most drugs, but these are most common)

- it takes about 1/2 hour to an hour for meds to kick in and many of us are able to tell the exact moment they start working

Other Substances:

- the neurons and chemicals in the body of an ADHD person are fucked. this means that many substances and medications have either no effect on us, or the opposite effect of what they are intended for

speaking from personal experience:

- caffeine makes me tired

- melatonin and other sleeping aids like dextromethorphan, which can be found in many cough syrups, make me hyper

- weed makes me feel lighter, but it never affects me more than that. i never get a “proper high” like other people (ie; i find no more joy or fascination in bright colours or moving objects than i usually do)

- while “sugar highs” in general are a myth, they’re real for people with ADHD! they stimulate our dopamine and opioid receptors which gives us a burst of energy

- additionally, people with ADHD are more likely to be addicted to illegal stimulants like cocaine because it calms them down (yup, you read that right. when someone with ADHD does cocaine their mind quiets and they mellow down instead of the usual hyper-active high that neurotypicals get)

Additional Information:

- we’re lacking some of the neurotransmitters in our brains so it takes us longer to process information, and we have “more” thoughts than neurotypicals since our additional thoughts aren’t processed out

- we get what’s called “executive dysfunction” or “ADHD paralysis” where we are physically unable to do things despite no real physical limitations (for non-ADHD folks: try putting your hand in fire. you’ll notice that you are either physically unable to or that your body somewhat restrains you from doing it. this is what executive dysfunction is like. for ADHD folks: do not try this since we’re also less likely to have self-preservation instincts)

- basically, i can sit for hours thinking about doing the dishes, screaming at myself in my head to just do them, but i’m still unable to

- we leave trails! we have so many thoughts going through our head that we forget them all the time, so when we get a thought like “i think the printer is low on paper, i should check” we abandon all tasks in favour of the new thought. however, the remains of those tasks stay where we left them, and thus, an ADHD trail is made

- we have both the worst and best memory of anyone you will ever meet. i might be able to tell you the exact outfit you wore on a specific day five years ago but i won’t remember what i ate for breakfast

- when we get bored, we get depressed. like, life is meaningless and i want to curl up in a ball and die depressed. sometimes we need someone to physically force us out of bed to get us out of our funk (and sometimes all it takes to get out of the funk is doing something fun which makes us feel ridiculous when we think about how depressed we were prior)

- since boredom is detrimental to us, we have to constantly be having fun which, in and of itself, is not fun. this is also why a lot of us end up doing shift work or working dangerous jobs

- we’re adrenaline junkies. this isn’t even a “most of us” situation, it’s all of us. the only difference is how we get that adrenaline. (some get it by jumping out of a plane, others get it by working on assignments in a time crunch)

- we’re social beings. even if we’re introverts, we thrive on social interactions. without them our dopamine plummets and we, once again, get depressed

- all silences are awkward to us. it doesn’t matter if you’re the person we’re most comfortable with in the world, silence is always awkward. or, more specifically, we feel like we need to fill it which is why we often ramble

obviously there’s far more to ADHD than just this and everything can change person by person but i hope this helps to gain a bit more of a general understanding on ADHD

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mcrmadness · 3 years

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I’m just wondering about ADHD again and how the doctors here say that there’s no need for testing me for ADHD because I had “no signs of ADHD in my childhood”. Well, I was born in 1991. The whole terminology and the knowledge over ADHD was different back then.

I was talking about this with my mom a couple of days ago and she said that I had troubles with homework - not that I would have not understood them, I just had such a hard time focusing on them. She said that she constantly had to remind me that I need to focus on the homework and not draw doodles or do other stuff. She sais she asked even from the school how deal with a child who cannot focus on their homework and from school they just said “Make sure the table is completely empty so there is no distractions.” but my mom told them “Do you really think that helps? All they need is a piece or paper and a pencil.” and those were the tools I had - my school books and pencil. I didn’t need distractions on the table in order to get distracted from homework.

She then also said that back then no one even talked about ADHD. It was still known as MBD aka Minimal Brain Dysfunction Syndrome and since I was not “stupid” and definitely did not show signs of learning/developmental disabilities - in fact I was learning faster than other kids - there was no need to worry about this syndrome. (Nowadays it’s apparently removed from the Finnish list but can still be used as an umbrella term for things like ADHD etc.)

I was trying to google this term now, to understand when was the term replaced by “ADHD”. I only found that this was done in the US already in the late 80s but I could not find anything about Finland, but I know for sure that what comes to things like mental disorders and neurodiversity, Finland has always been running late when compared to e.g. the US... I could only find some sort of Finnish ontology and thesaurus website and it says that the article about MBD was created in 1986, but the article about ADHD only in 2000. That would mean I was 9 years old (and my social anxiety and selective mutism were starting to really grow), and ADHD was still considered very much the “disorder of hyperactive boys”. This website does not even know the term ADD so I have no clue when did they start using it for the first time (in Finland). I just know that my sister got the diagnose along with an Asperger’s Syndrome somewhere in the mid 2000s. Now I’m starting to feel like I want to go find some old books about psychiatry just to see when did they start talking about ADHD and ADD in Finland and how did they describe it as BEFORE they discovered it exists also in girls (and since I’m afab, I most likely have the inattentive version), because this is just driving me so crazy.

I just... I don’t know. I just feel stupid because why is it me who needs to read about the history of psychiatry? Shouldn’t it be the psychiatrists doing so? But I do wonder what would he say if I went to him and really said that “no wonder they never suspected AD(H)D in me as a child when the term literally did not exists in Finland yet”. I just feel like I need to start writing down something like a book about my experiences. Collect EVERYTHING I can find that I have written over the past 15 years in the internet and copypaste them into a file and print this out to him. My brain just empties itself when I’m supposed to talk to a doctor but then I just face these things in everydaylife 24/7. And he just wants to give me antidepressants for anxiety. Okay, he did offer me occupational therapy too but I am afraid that it will just... kill my creativity again. I mean, look at my “timetable” for one week if we think I’d have a random person visit me once a week, let’s say e.g. on Tuesdays:

Monday: Nothing - the resting day after weekend aka no way I’m gonna get anything done. Know that there will be occupational therapy next day - don’t get anything done because mentally trying to prepare yourself for that. Tuesday: Hypothetical occupational therapy. Not possible to get anything done beforehand. Afterwards you’re so tired and the day is done so just sit around the flat and feel like going crazy from bored but be unable to do anything because TIRED. Wednesday: Nothing - the resting day after the therapy. The next day is a grocery store day. Start mentally preparing for that. Can’t do shit because of that. Thursday: Grocery store day. Can’t do shit before or after. Before because can’t start anything in case unable to stop in time - and when having to force a hyperfocus to stop when it’s not stopped on its own, it makes me so irritable and absent minded because can’t think of anything else but that one thing I was hyperfocusing on. Friday: Nothing - rest day after grocery store day. Mentally prepare for the weekend on which I usually always visit my parents on both days. They live in the same city, just less than 2km away but I still can’t start anything before that really, and I come back home so late I won’t be able to do much. Weekend: Visit parents on both days.

And then repeat. So when am I gonna draw? Edit videos? Write? I always do the creative things at night because PEACE and because my brain just works better at nighttime - ALWAYS has. I even found a diary entry I had written when I was 13 or 14 and I had been fighting with my parents because I always did my homework so late and my dad didn’t understand that, and I was then screaming in my diary that they just don’t understand that I am not ABLE to do my homework earlier than in the evening/at night, it’s just not possible to do them right after school.

Already now as I have about 3-4 free days in a week, sometimes even 5, I feel like I need more free time from my free time. I’m constantly thinking about how I want to do this and that, like I want to draw, write, edit videos, write... they are on the top of my mind 24/7 but still it takes weeks or months to get anything started. I just wrote about this yesterday that I feel like I have two moods: either too little time AND energy or too much time but a plenty of energy. There’s no in between. Now I am lucky to have too much time for myself but it also means I have all the time in my hands so I can always procrastinate and do everything the next day because I have time. Which means I won’t do shit, because I have no deadlines, and I start doing those things only when everything lines up perfectly. It’s never a decision to take my sketchbook and start drawing. It’s more of an impulse - I just feel like now it’s the day for drawing and suddenly find myself holding the papers and pencils in my hand.

Same happens with chores, chores just never make me feel good unlike doing one of these fun things. Oh and chores are also something that will make it hard to do the fun things because I kinda... don’t let myself start doing the fun things if I have the not-so-fun things undone. Which means again procrastinating and postponing something like dishes for days. I am not sure where have I got this mentality. Because like... wouldn’t it be a lot smarter to let myself to draw instead when I KNOW I can’t start doing the dishes, instead of punishing myself with “no washing dishes, so no drawing either”? Because as a punishment it does nothing. It does not motivate me with the dishes. They will be there for days or weeks anyway and they will be done only when I get that impulse to finally do them. Or, usually it’s not an impulse even. It’s just me needing food and in order to get food, I need to cook and in order to cook, I need clean pots and pans and in order to get those, well, I need to do the dishes.

I think this mentality partially comes from my school time. I aways knew how to prioritise my homework so that I get them done the most efficiently I could. Which meant that I always made the less-interesting homework first and the homework from subjects I liked, the last. I did this because when I started with the stuff I had harder time focusing on, it made it easier to focus on the interesting stuff. If I had started with the interesting stuff, I’d have had a lot less concentration and energy left for the less interesting homework and the chances of understanding a word of what I read would have been very minimal.

I still pretty much use this with everything I do - work first, fun later. I guess for neurotypicals this is not a big deal and probably something they all do, but my brain really wants to do the fun first and the work never. (By work for myself I mean things like chores etc. When I was actually working, it actually went: work first, fun never - because I was so tired after work I could not do anything that involved brains.) If I start with the fun, I literally will never do the work part. So I have to have the work first, even when it means I will procrastinate with EVERYTHING else too. But that is the only way to get it done at least at some point. It’s just that I feel like my life is nothing but work. I always have to shower, do the dishes, clean the kitchen table or start cooking. (Let alone the rest of the stuff like cleaning the HOME.) It’s a neverending worksite. I barely have time for fun because I don’t let myself to do that because the work is not done yet. But it just... never ends.

I think the reason why I hate chores is because no matter how many times I do them, I still always have to do them again soon. I shower, but I need to shower again in a few days. So it feels like it’s a waste of energy and time! Why to shower now when I have to do that after a couple of days anyway??? I do the dishes but there they will be again in a few days as I keep eating from them! Washing a plate after every use is also not an option - then “it’s just one plate” so it’s easy to put it in the sink because it’s not a big deal to wash it with other plates after a couple of days. Until it’s been 2 weeks and there’s again the rest of my plates in there and I hate my life again because I never remember how much washing the dishes also makes my back hurt but I need clean utensils because food.

But when I create something or play a video game, there is always a finish line and once you get past that, you don’t need to start over UNLESS you want to! When I draw something and it’s finished, it will stay like that! It’s not going anywhere, it won’t fade, I don’t need to draw it ever again if I don’t want to! So it’s not waste of my time, it’s something that will last almost forever. And I love the dopamine rush I get when I look at a finished product, but I don’t have the dopamine rush when I look at my cabinet with clean plates because I know they won’t stay like that forever. They won’t stay like that even for a few days. And that literally kills my motivation with every chore I need to do.

#mcrmadness' deep thoughts #adhd #adhd inattentive #long post

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brainfoodgp · 7 years

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Seeds For Wellness Journal Summer/2017

“There needs to be a lot more emphasis on what a child can do instead of what he cannot do.” -Temple Grandin-

I have certainly been busy this month celebrating my 45th new year! For someone that spent a lot of my 20’s and 30’s trying to find ways to end my life, there is a certain joy that comes with each new passing year. Managing my manic depressive symptoms is in itself a full time job. However, by eating a healthier diet and getting out into a garden as much as possible. I realized that the reason I am still on this earth is to spread that message throughout the mental health community. Both of these wellness tools successfully work for me and I know deep down they could work for you as well.

A perfect opportunity to further that mission came about several months ago when life coach and motivational speaker Ozioma Egwuonwu invited me to come out to The Dream Center in Newburgh, NY and to share my story and vision for Brain Food Garden Project. The DreamTalk will take place on July 27th from 7-9PM I hope you will be able to join me or stream it live. To learn more about The Dream Center Click Here And to learn more about its founder Ozioma Click Here

I love the fact that we highlight certain days, weeks and months out of a year to bring attention to important causes. I love Mental Health Awareness month and the greater understanding it brings to the world. However, I also believe that we should talk about all of these important issues all year long. It is our goal at Brain Food Garden Project to keep the dialogue flowing on a plethora of topics related to mental health and food justice every single day through social media and this blog. That is precisely why I turned over our BFGP Feature story this month to a good friend and the mother of a beautiful young man Carter, who just happens to also be Autistic. Sarah Todd’s beautifully written article will indeed show you the true meaning of the words unconditional love.

Also this month we return with more Notes from the Resistance, and What I’m Reading and our Healthy & Delicious Recipes tie in to our feature story on Autism.

Happy Reading!

The BFGP Feature:

Sarah Todd is a resident of Covington, Georgia. Besides being an exceptional mother to her son Carter and a true believer in the power of Harry Potter as a mental health wellness tool. She is also an advocate for all children and parents dealing with Autism. Sarah is the Vice Chair of County Parties and County Party Liaison for the state Democratic Party. She travels county by county insuring that the next generation of grassroots activists are trained and ready for the frontlines.

Life As an Autism Mama by Sarah Todd

When it comes to parenting a child on the autism spectrum, you often wish there was a book you could pick up that would give you step by step instructions on how not to screw up your one task, which is to raise a happy, healthy human being. I’ve wished and dreamed for such a thing, but I know it doesn’t exist because as the old saying goes, “if you’ve met one person with autism, you’ve met one person with autism.” There is no one-size-fits-all strategy for raising an autistic child.

In the grand scheme of things, I’m relatively new to the world of autism. Unofficially, I’ve lived in this world for 11 years. Officially, for 9, when we received a diagnosis of PDD-NOS (Pervasive Developmental Delays – Not Otherwise Specified) for our son Carter. I had a totally normal pregnancy. Easy delivery. Everything was just fine and we couldn’t be happier. Carter progressed as he should have for about 15 months and then stopped reaching “normal” infant and toddler milestones. I really didn’t need a doctor to tell me my child was different. I knew something was different about Carter before we were ever told. A mother always knows. The signs were there.

Lining up toys in a straight line. Loud noises hurting his ears. Twirling until he fell over and then getting back up and doing it again. Bright lights hurting his eyes (and in stores, the noise of florescent lights hurting his ears). Not interested in playing with toys, but wanting to see how they worked (especially if they had wheels that moved). Walking on his tip toes. Answering your questions with a question or just repeating back to you what you said to him (echolalia). Repetition. Repetition. Repetition. Hand flapping when he was excited (this was really cute and I kind of miss it now that he’s outgrown this stimming technique). The obsessive love of Thomas the Train. My husband and I knew it was time to get him into something else when we ended up arguing about two of the trains at 3 o’clock in the morning – long after Carter had fallen asleep, but with us still watching. Thomas the Train being replaced with an obsessive love of the movie Cars. Seriously, I’m pretty sure we put some Pixar employee’s kid through college with all the stuff we had to have because it was Lightning McQueen (although I’m pretty sure that was normal for every little boy at that age).

We started the therapies that were recommended by our doctor - occupational therapy and speech therapy. They also recommended ABA therapy (Applied Behavioral Analysis therapy), but our insurance wouldn’t approve it. When he was three, we enrolled him in a program through our local school system called Babies Can’t Wait that provides early intervention for children with developmental delays. We couldn’t get him into the program until about three months before the school year ended, but it was a very good start to getting him socialized with other kids. He was in a special needs Pre-K class at one school. I wasn’t impressed. We moved to put him in a better school. He excelled in this other school. He’s just finished up the 5th grade and is moving to middle school this year. He’s leaving elementary school on the A/B Honor Roll and he has made lasting friendships with some really great kids. The teachers and staff of this school are some of the most amazing people you would ever hope to have in the field of education.

Carter was “mainstreamed”, which means he split his time between smaller special education classes and regular classes with neurotypical children. He loves math. I guess it’s because he can see how it works in his mind. He’s a visual learner. He receives occupational therapy and speech therapy through the school system and it helps him maneuver through a day with other kids who don’t have a clue what autism is. His classmates know he’s different. They just accept him.

It sounds like a perfect life and I can’t tell you how many times someone has said to me that they couldn’t tell that he’s on the spectrum. Good. That’s exactly how we’ve raised him. I take my role as a parent preparing him for a life without me very seriously.

He really is a happy kid and I consider myself to be the luckiest mom in the world to have a son that was voted “Most Polite” by his fellow classmates and teachers at school this past year. He’s funny. He’s smart. He’s kind. Unlike some others on the spectrum, he’s extremely empathetic. He’ll bring you a tissue if he sees you crying and tells you over and over that it’s going to be ok. By my account, he’s doing just fine.

He’s just out there being the best 11 year old he can be. There have been times when he’s faltered, but what child hasn’t? Getting to this point though has been a struggle for us. I would never speak for my husband because our roles in Carter’s life are very different, but for me, this life hasn’t always been peachy. I wouldn’t trade being his mom for anything in the world, but I would like to know what it’s like to not go to sleep on a regular basis being eaten alive with worry. He’s an only child. Who will be there for him when we’re gone? Will he be picked on at his new school? Will he always be oblivious to the dangers of this world? Will he ever be able to communicate with people in a truly meaningful way? Will he ever find someone to love him for just being his amazing self?

People don’t know that it’s lonely being a parent of a child with autism. We’re surrounded by others, but they have no idea what kind of struggles we go through. I often wonder to myself if parents of neurotypical kids are guilty of wishing that, for once, their kid just “gets it” like everyone else does. Or, in my more selfish moments, I want to know do they know what its like to mourn the loss of a child that never existed, but you thought you would have? Where’s my son that would play little league baseball instead of sitting at a computer all day building cars on car company websites? In my more critical moments, I’m deeply ashamed of myself for thinking such things.

We face a lot of external strains. Financially, we’ve taken hit after hit. Georgia wasn’t a state that mandated autism coverage when Carter was younger so we had to pay for his therapies out of pocket. We burned through our savings. I cashed out two 401k’s. We lost our home to foreclosure, but I have a kid who can communicate with others so I think we chose wisely.

I consider myself pretty lucky that I have a great partner on our son’s journey to adulthood. Don’t get me wrong - I get angry with my husband. I resent the hell out of being The Parent while he gets to be Mr. Fun Time Guy to hang out with on the weekends, but we also know that we’re not the focus anymore so we get over ourselves real quick. It’s not about us. It’s about Carter and we do whatever we have to do to get through another day as TeamTodd

I’m not naturally predisposed to being an optimistic person. I’ve never been what can be described as patient. But since I am my child’s introduction to the world, I do whatever I can to be just those very things. You don’t know love until you are choking down your rage at watching the same movie for the 786th time. If you are a planner like me – a logistics queen – you weep for your former life because now you know you have to just go with the flow. You can plan and plan and plan and think you have something figured out for just about every scenario imaginable (and you usually do if you are an autism parent), but there will always be that one thing that comes up that you just have to deal with.

Well-meaning people ask me all the time how to interact with those on the autism spectrum or what can they do to help? I usually chuckle. They are so serious when they ask, like they’ve just heard you have some terminal illness and they don’t know what to do. It’s ok. Nobody knows what to do until you must deal with it yourself. I usually tell them that the most important thing to remember when interacting with someone on the autism spectrum is to be patient and don’t take it personally if you don’t get the response you have been hard wired and conditioned to receive your whole life. Anything “typical” to you may or may not be to them. Really. Can you imagine what it must be like to live in a world that is always too loud, too bright, too colorful, too distracting, too smelly, too much? We ask so much of people with autism. Every day, these individuals are expected to fit their square pegs into the round holes of our society.

Life is all about choices. Some people choose to get bogged down by life, to see the ugliness of a cruel world. We choose to see life through Carter’s eyes – one filled with love and joy and empathy. We choose to protect him for as long as we can, but we also choose to let him experience his life his own way. We’ve relinquished control of the path we take. We’re just along for the ride now and we couldn’t imagine a better guide.

What I’m Reading:

We named Temple Grandin our BFGP Hero back in April of 2016 after I finally watched the wonderful HBO movie based on her life and read her first book Emergence:Labeled Autistic. In honor of my friend and fellow Hufflepuff Carter Todd I have recently started reading The Autistic Brain:Thinking Across The Spectrum by Grandin and Richard Panek. The Pittsburgh Post-Gazette called it “The right brain has created the right book for right now.” 1 in 88 children are affected by Autism. to learn more about Autism Click Here

Notes From The Resistance:

The Christo Fascist Authoritarian regime currently holding our country in a vice grip knows no shame. From trying to again take away millions of American’s health care to appointing a company party planner to oversee New York’s federal housing programs. These are our notes from the resistance.

1, Who Gets hurt by the SNAP cuts in the current regime budget? Click Here

2. This is nothing to party about Click Here

3. Food Justice experts weigh in on the Fascist Click Here

4. Pesticides our health is at risk with the Authoritarian’s EPA Click Here

5. End the fascist regime’s pay for play in the private prison system sign the petition Click Here

Healthy & Delicious Recipes:

When I talk to friends with children on the autistic spectrum. One of the consistent things I hear frustrates them the most is the fact they find it difficult to feed their children healthy foods because their kids just want pizza or chicken nuggets. So much of this has to do with the fact autistic kids see visually and taste differently than we do. I have been following our guest writer Sarah Todd’s journey on Facebook recently on working to get Carter to eat more healthfully. That struggle inspired me to look for a recipe this month that would fit Carter’s sensibility but with mom’s desire for him to eat healthier.

Baked Panko Breaded Chicken Nuggets

INGREDIENTS

2 boneless, skinless chicken breasts (about 1 pound total)

1 cup panko (Japanese breadcrumbs)

1/3 cup grated Parmesan

Coarse salt

1 tablespoon vegetable oil

½ cup all-purpose flour

3 large eggs, lightly beaten

Cooking spray

DIRECTIONS

1.Preheat oven to 400 degrees. Cut chicken into 2-inch pieces. Spread panko on a rimmed baking sheet and bake until golden brown, 6 to 8 minutes. Transfer to a shallow dish, then add Parmesan and ½ teaspoon salt; drizzle with oil and stir to combine.

2.Place flour and eggs in separate shallow dishes. Increase temperature to 450 degrees.

3.Set a wire rack in a rimmed baking sheet; lightly coat rack with cooking spray. In batches, coat chicken in flour, shaking off excess, dip in egg, then coat with panko, pressing to adhere. Place on rack.

4.Bake until chicken is cooked through, 12 minutes, flipping halfway through. Serve nuggets with sauce.

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