Desire Health Journal

10 consejos para el cuidado de tus ojos
El cuidado de los ojos es un hábito saludable de especial importancia, sobre todo por la gran exposición a las pantallas que se vive en la actualidad. Seguir estos sencillos hábitos puede ayudar a mantener una vista sana por más tiempo.

10 consejos para el cuidado de tus ojos | PortalCLÍNIC El cuidado de los ojos es un hábito saludable de especial importancia, sobre todo por la gran exposición a las pantallas que se vive en la actualidad. Seguir estos sencillos hábitos puede ayudar a mantener una vista sana por más tiempo.

10 Chic and Easy Hairstyle Ideas for Short Curly Hair

10 Chic and Easy Hairstyle Ideas for Short Curly Hair From emphasizing natural texture to sleek, slicked-back options, these short curly hairstyles prove short curls are as versatile as they are stylish.

Want to Start Eating for Better Brain Health? Here's How to Stock Your Pantry, Fridge, and Freezer
Experts share the simple strategies that can lead to a sharper, happier, healthier future.
Eating well can help build muscle, strengthen bones, and protect the heart. But food also plays a major role in mental wellness. "If you make eating for brain health part of your lifestyle, you'll be well positioned to sharpen your memory, help keep depression at bay, and stave off cognitive decline," says Drew Ramsey, MD, founder of the Brain Food Clinic and author of Eat to Beat Depression and Anxiety. The basics of eating for brain health aren't complicated, he notes. You want more vegetables (especially leafy greens) and fruits (especially berries). You also want to work in seafood, fermented foods, nuts, herbs, and—your old friend—dark chocolate.

Granted, knowing what to eat and actually doing it are two very different things. Happily, small tweaks to your kitchen environment can nudge you toward meaningful changes. These seven strategies will help you build brain-boosting habits and enjoy your time in the kitchen more, which Ramsey says is just as important. "Sure, eating for brain health is about consuming the right foods to feed your brain cells and help prevent inflammation. But it's also about engaging with food and cooking in a joyful way."
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Stock Up on Nuts and Dark Chocolate
You don't need to banish your favorite chips or never eat ice cream again. But if you make brain-healthy snacks accessible, you'll be more likely to incorporate them into your nibbling routine. At the top of the list are nuts, says Annie Fenn, MD, founder of Brain Health Kitchen, an online resource that focuses on using food to help prevent dementia. "They're an ideal combination of protein, nutrients like vitamin E, and brain-friendly fats," she says. "In a study of healthy women, eating nuts was consistently associated with better performance on cognitive tests."1

To make grabbing them automatic, place the brain-healthiest nuts—almonds, cashews, hazelnuts, pecans, pistachios, and walnuts—in clear containers in the front of your pantry. Surround them with other healthy, tasty options, like seeds, dried fruit, roasted chickpeas, and dark chocolate (that's at least 70 percent cacao). "Dark chocolate is a powerful tool in our eating-for-mental-wellness arsenal," Dr. Ramsey says. "In one small study, regular dark chocolate eaters were 70 percent less likely to report depression." Stash individually wrapped squares in a jar for a sweet snack.
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Keep Plenty of Olive Oil On Hand
When it comes to oils, olive is best. "Extra-virgin olive oil provides two nutrients your brain needs every day: healthy fats and polyphenols, like oleocanthal, which gives the oil its peppery bite and is a potent reducer of brain inflammation," Dr. Fenn says. "About three tablespoons of high-quality olive oil daily can improve memory problems in people with mild cognitive impairment."

Make it a pleasure to use olive oil for the majority of your cooking by decanting it into a pretty ceramic or tinted glass bottle and keeping it on the counter. (Store it out of direct sunlight, which causes degradation, and avoid clear containers.) Don't be shy about taking a bottle of E.V.O.O. to the table and drizzling it on dinner. "Olive oil helps your body absorb the nutrients in the other brain-friendly foods on your plate," Dr. Fenn says.
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Primp and Prep Your Produce
When you go to a store, everything looks so good—colorful, neat, appealing—thanks to merchandising. In her cookbook Super Natural Simple, Heidi Swanson recommends approaching your fridge like it's a window display: If the healthy stuff is more convenient and looks extra enticing, you'll be more likely to reach for it. Start by excavating the crisper drawers and composting anything past its prime. Wash, dry, and chop the remaining veggies and place them in clear containers front and center so they're ready when it's time to prep dinner. Place colorful fruit in bowls. "This allows me to see my cooking palette with a glance and helps me feel bright, excited, and optimistic about our next meal," Swanson writes. "This little practice also makes a big impact, dramatically reducing food waste."
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Grow Fresh Herbs (Even on Your Windowsill!)
Fresh herbs like rosemary, thyme, sage, basil, and cilantro can seem like afterthoughts in recipes, but when it comes to brain health, they should be top of mind. Like many plants, these herbs contain compounds that can help prevent cell damage, ward off disease, and promote healthy aging. "Fresh herbs can also make brain-boosting foods like vegetables and seafood more appealing. It's a win-win," says Carolyn Williams, PhD, RD, cohost of the Happy Eating Podcast. Growing your own herbs means you can pick just as much as you need. Plus, they're a pretty and fragrant addition to your kitchen. If you cultivate only one herb, Dr. Ramsey suggests rosemary, which may help improve memory. Chop it and dust it on vegetables or meats before roasting, or add it to soups.
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Gather Gut-Friendly Foods
"Research continues to suggest that gut health is more important for brain health than we ever imagined," Williams says. The gut's good flora help us break down and absorb brain-boosting nutrients, like folate and thiamine. "A healthy gut can also help counter inflammation, which can worsen depression and anxiety," she adds. To keep your gut in fighting shape, eat more fermented foods, like yogurt, kefir, sauerkraut, miso, kombucha, and kimchi. They're filled with probiotics, which your microbiome needs to thrive.
Little jars and packages of fermented foods can get lost in your fridge, though, and it can be a challenge to figure out how to use them in everyday meals. To keep them handy, designate one shelf on the door as a spot for all your fermented products. Label it, and make a point to consume at least one of those foods daily. "Try stirring chopped kimchi into rice, adding kefir or yogurt to a smoothie, and mixing kombucha into cocktails or mocktails," says Brierley Horton, RD, cohost of the Happy Eating Podcast.

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Fill Up Your Freezer
Jewel-tone berries are little miracle workers. Get this: The flavonoids in blueberries and blackberries may help improve blood pressure, boost mood, and decrease brain fog. Since fresh berries can go bad faster than you can say "antioxidant," keep them stocked in your freezer, alongside seafood (like selenium-rich shrimp and omega-3-packed salmon) and green veggies (like spinach, broccoli, and kale). Not only do they last longer, frozen foods are often less expensive than fresh. Plus, "frozen produce and seafood are often harvested at their peak, so they're sometimes even more nutritious than their fresh counterparts," Horton says.

To make sure the good stuff doesn't get buried, Laura Fenton, an organizing expert and the author of The Little Book of Living Small, suggests designating a bin for each category: one for produce, one for seafood and lean meats, for example. "You can always add bins if your freezer doesn't have any," she says. "Any plastic ones will work, including large food-storage containers without the tops."

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Simplify Your Expectations
The nutrition and wellness worlds have made eating healthy seem way too complicated, coming up with one new strategy after another, Dr. Ramsey says. Make a fresh start by saying "see ya" to the detritus of diets past, the ones that set you up for quick fixes but aren't sustainable. So ta-ta to keto "candy bars," packets of dehydrated bone broth, and highly processed, low-cal frozen dinners. Then fill your kitchen with the building blocks of brain-healthy eating, including produce, nuts, beans, and seafood.

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Clean Your Environment to Make Food Prep More Pleasant
While you're in reassessment mode, declutter counters as well. "Put away appliances you never use, clear away papers, and remove extraneous decorative items. The more physical space you have to chop vegetables and put together simple meals, the easier cooking will feel," Fenton says. Even if you aren't a regular cook, strive to make the kitchen a welcoming place you'll actually enjoy spending time in. Consider adding a vase of flowers, a pretty fruit bowl, or a brightly colored cutting board.

7 Smart Strategies to Improve Your Focus and Finally Get in the Zone
Teach yourself how to concentrate once and for all.
Tuning out distractions and really getting yourself to focus is often easier said than done—but it is doable. If you constantly wish you could improve your concentration and focus, the good news for you is that it’s actually not a million-dollar question. There are effective, actionable, and caffeine-free steps you can take to boost your focus.

“Getting focused can be ‘trained’ like other habits and is strengthened by continuing to find your focus on a regular basis,” says Mahmud Kara, M.D., founder and CEO of KaraMD and former physician at the Cleveland Clinic. “Improving focus is a balance between limiting external distractions and building internal motivation. You may have a different level of each at any given time, but if there is balance between the two, you can still find the focus you’re looking for.”

Looking to limit distractions, increase motivation, center your mind, and improve concentration? These expert-recommended tips can help you train yourself to get into that “flow” headspace and stay there so you can finally get stuff done. Here’s what to do—and what to avoid—for better focus.
Why can’t you focus?

Difficulty concentrating can stem from a number of internal issues, the most common of which is stress. But certain medications, eating habits, lack of sleep, procrastination struggles, and physical and mental health conditions (like depression) can also impact your ability to focus.1 Of course, it can also be a byproduct of external interruptions and attention-stealers too: tempting internet tabs, message pings, phone calls, noisy neighbors, and simply too many to-dos and the expectation to multitask. And many times, we struggle to focus due to a complex combination of both.

A classic sign of decreased focus is what’s known as “brain fog,” or a feeling of mental cloudiness. When you have brain fog, it can be tough to reel in your brain to focus on anything, whether it’s completing a string of chores at home or crafting an email. Other signs of being unable to concentrate are problems with performing daily tasks like driving or doing dishes, feelings of restlessness, forgetfulness, difficulty making decisions, remembering recent events, lack of energy, and making mistakes.
Smart Strategies to Improve Focus
Focus matters in all aspects of life: work, relationships, day-to-day tasks and responsibilities. Here are some strategies from experts to help you improve your focus and establish a successful cycle of motivation, concentration, and productivity.
Set a routine and stick to it.
While doing the same thing over and over might sound counterintuitive, it can actually help you develop focus and improve your concentration. “Create a routine that works best for your lifestyle,” Dr. Kara says. Think about when you’re typically able to get down to business, and when you’re typically less likely to feel centered and efficient. “For example, if you know that you’re a morning person and focus best within the first few hours after you wake up, use that time to focus on the tasks that take priority for the day.” Once you develop a routine that’s right for you, he says, sticking to it day after day can help it become a regular habit.

Curate and control your environment.
Whether you’re working, writing music, or simply diving into a good book, having the right surroundings for you is essential to keeping your focus in check. Counterintuitively, some thrive with a little ambient noise and activity, so a local coffee shop may be their perfect spot for some quality focus time. Others need complete silence and lack of stimulation, so a designated room at home—door closed and headphones on—is ideal. Your brain will also become accustomed to switching over into focus mode when you enter that space. “For me, the right place looks like a small office with dim lighting, some soft music, and often a closed door, depending on the task,” Dr. Kara says. “Finding a place that you work best in is just as essential [for your focus] as is developing a routine that works for you.”

Try the Pomodoro Technique.
Dr. Kara explains that there are a variety of time management techniques, or focus methods, that can help you learn how to limit distractions and stay on-task for stretches at a time. His favorite is known as the “Pomodoro Technique.”

“This is where you pick a task to focus on, set a 25-minute timer, and work on that task—and only that task—until time is up,” he says. “Once the timer goes off, take a five-minute mental break. Every four cycles, take a longer 15- to 30-minute mental break where you can stretch your legs, check your phone, get a snack or take a quick walk.”

The Pomodoro Technique helps train you to focus on completing one specific thing for very reasonable chunks of time, just 25 minutes (or start with less time at first), and rewards you with a break that you must take in order to come back to another 25-minute focus stretch refreshed.

Write your tasks down.
It may sound obvious, but a planner or even a handy organizational phone app or calendar can be key to helping you stay focused, especially if you have a lot on your plate or to-do list. “For some people, writing tasks down is necessary to stay focused,” Dr. Kara says. “Whether you literally write things down or keep digital records, having a to-do list, calendar or other form of organization can help significantly when it comes to keeping track of your day and limiting unnecessary distractions.”

Eat energizing foods.
Fuel your brain and body with bites and sips that support balanced energy and mental clarity. As often as you can, choose unrefined, healthy carbohydrates (whole grains, oats, legumes, potatoes, bananas), lots of protein, and fiber-packed fruits and veggies. This combo of nutrients will help give you sustained energy, reduce blood sugar spikes (and subsequent crashes that make you foggy, fatigued, and unfocused), and feed and fortify your gut microbiome. Steep yourself a cup of green or black tea, which not only has caffeine for a perk-up, but also contains L-theanine, an amino acid that's been shown to help boost concentration and attention.
Minimize sugar.

Although energy from a bit of sugar is important for optimal brain function, too much sugar—often consumed via processed foods and drinks with added sugars and sweeteners—can actually wreak havoc on your focus.
Mergenthaler P, Lindauer U, Dienel GA, Meisel A. Sugar for the brain: the role of glucose in physiological and pathological brain function. Trends Neurosci.

“You’ll often end up with the opposite effect,” says Jessica Beachkofsky, M.D., board-certified psychiatrist and former psychiatrist in the Air Force. “Being hungry is also a distracting state, so have a balanced snack with protein and complex carbs readily available if you need something to eat.” Still, if you’re truly craving something sugary, it’s best to eat a natural sugar source, such as a fruit or by drinking a cup of tea with honey.

Don’t multitask.
The single most important thing you can do for better focus and concentration, Dr. Kara says, is to monotask, or “single task.” “Choose one task and tell yourself that this is your priority right now,” he explains. “When other important things pop into your brain, just jot them down and get back to what you’re doing.”

While multitasking can ultimately help you get things done, Dr. Kara says that it puts your brain (and your productivity) at a disadvantage by dividing and/or diverting its attentional capacity. “It takes a lot of mental energy to switch between multiple activities that require your brain to hold bits and pieces of different tasks readily available,” he says, adding that you can more likely expect mistakes when attempting to multitask.

Chicken and Waffles Recipe
Chicken and waffles are a an iconic American dish with the perfect flavor combination of sweet with salt and spice. The crisp texture of the fried chicken pairs perfectly with the soft fluffy waffles. They can be topped simply with a drizzle of maple syrup or honey to a sticky sweet finish. If you are serving chicken and waffles for dinner they can be served with some cooked greens or even some pickle slices to add some tang to the meal.

Some say chicken and waffles were created at the Wells Supper Club in Harlem in the 1930's to feed hungry jazz musicians after their sets ended between dinner (fried chicken) and breakfast (waffles). Others claim the history of this dish goes back much further to the 1800's in the South, or even as far back as the 1600's with the Pennsylvania Dutch. Even if it is hard to pinpoint the exact origin of this uniquely American dish, it is a stick to your ribs meal that is unforgettable.

Sourdough French Toast
French toast is a classic weekend breakfast for many reasons: it’s simple, customizable, and comes together with items most people have on hand. One spin on this classic involves using sourdough bread instead of the traditional brioche. The slightly sour flavor of the bread works surprisingly well with the warming spices in this recipe. Also, it’s a great way to use up the rest of a loaf that might be going stale.

If you are not one for an overly sweet breakfast, sourdough is definitely more savory than brioche, making it a great option for you. If you’ve got leftovers, store them in the freezer in a freezer bag, then reheat them on the stovetop with a bit of butter. You can also use these thick slices to make an easy Monte Cristo sandwich.

Stuffed French Toast

Breakfast & Brunch
Cooking For Kids
Father's Day Recipes
Christmas Recipes
Stuffed French Toast
By Kristin Stangl Updated on 01/19/23
Tested by Diana Rattray
Diana Rattray
Tested by Diana Rattray
Southern-cuisine expert and cookbook author Diana Rattray has created more than 5,000 recipes and articles in her 20 years as a food writer.
Learn about The Spruce Eats' Editorial Process
Stack of stuffed french toast with blueberries and blackberries on a plate.

Ham and Cheese Croissant Recipe
A warm and flaky ham and cheese croissant is an elegant sandwich that can make you feel like you've been transported to a French bistro. With only four ingredients, it is important to make each component the highest quality. This is the time to invest in the best sliced ham and cheese available at your deli counter, as well as a nice jar of Dijon mustard. If you really want to get fancy, you can even make your own homemade croissants.

If you don't have the time, you can always pick up some fresh croissants at your favorite bakery. It's worth splurging for bakery-made croissants over the ones in bags at the grocery—fresh croissants are wonderfully buttery and flaky, and make this sandwich really shine.

Ingredients
4 large croissants
4 teaspoons dijon mustard
8 slices swiss cheese

Peanut Butter Protein Bars
Protein bars are convenient for an on-the-go, filling snack. Whether you're on a workout regimen, vegetarian or vegan, or just want to get more protein, bars are an easy and delicious way to supplement your diet.

If you're buying protein bars at the store you might notice that they quickly add up. In addition, you don't have control over the often long list of ingredients, including various sweeteners and preservatives. Luckily, protein bars are easy to whip up at home. These peanut butter bars have a short list of ingredients and take just minutes to make. No stove or oven required!
Feel free to adjust the recipe to suit your tastes. Oat flour (old-fashioned rolled oats blended until fine) can be used instead of protein powder for a snack that is still protein-packed. The texture can change dramatically based on what protein powder you use—adjust as needed, adding more peanut butter or more powder, to get the right texture and avoid crumbly bars.