15 foods that will keep you calm

This article lists down 15 foods that help you achieve a calmer mind. Stress and anxiety are nothing but an invitation to disaster. And a mind which is cool, relaxed and calm can take one places. Make sure that necessary changes are made in your eating habits and go for foods which can ensure that the mind stays relaxed and free of stress.

Did you know that what you eat can greatly affect the way you think and feel? Here are the top 15 foods that help you develop a calmer mind and deal with stress better:

1. Chocolates

Give in to your darkest desire by indulging in chocolates. Their anandamine content keeps the dopamine levels of the brain in check, thereby ensuring the mind stays relaxed and free of stress.

2. Nuts

Nuts contain selenium, a mineral whose deficiency causes crankiness, anxiety and fatigue. Therefore, a handful of nuts help you stay calmer.

3. Spinach

Popeye’s favorite food is also rich in magnesium, which keeps the mind from overreacting. The correct dosage of vitamins A and C as well as iron ensures a healthy diet intake as well.

4. Pasta

Pasta made from whole grain is rich in magnesium, the deficiency of which increases stress levels.

5. Whole-Grain Bread

Bread made from whole grain has the same effect as pasta, that is, the reduction of magnesium deficiency. So, make sure you include toasts or sandwiches in breakfast to lead a stress-free day.

6. Blueberries

A delicious fruit, blueberries are also packed with antioxidants, which are known to be highly effective in relieving stress.

7. Almonds

The zinc and vitamin B12 content of almonds makes them super-eligible to make it to this list. These nutrients help maintain a balanced mood and keep anxiety at bay.

8. Green Tea

Nothing can have a calmer effect on the human mind than a cup of green tea to kickstart the day. In fact, it is known to have an immediate relieving effect on many.

9. Fish

Fish types such as salmon and mackerel are rich in Omega-3 fatty acids, which provide selenium and tryptophan to the brain, thereby helping it stay calm.

10. Oats

Greatly beneficial in enhancing the levels of serotonin required by the body, oats are a great way to lower cholesterol levels as well as spend a calm-minded day.

11. Milk

Surprised again? Well, milk contains tryptophan, which helps in the build-up of serotonin, thereby helping the mind stay relaxed.

12. Broccoli

Go green! With broccoli, you get your required dose of potassium, the low levels of which can cause tiredness and stress.

13. Kiwi Fruit

Kiwis are also known to convert tryptophan into serotonin, thereby inducing anxiety-relieving experience for the brain.

14. Bananas

Low in fibre, bananas reduce the risk of gas, thereby increasing chances of staying calm and stress-free through the day.

15. Rice

Image Credit: Shutterstock

A carbohydrate that has an immensely calming effect, rice is also easy to digest and low in fat.

The above is a list of some of the foods you can include in your daily diet to ensure your levels of anxiety stay low. In addition, remember to drink plenty of water to keep flushing out those toxins and stay healthier and happier!

Low Sodium Dinner Recipes that is Good for your Heart

1. Beef Tenderloin with balsamic Tomatoes

Ingredients:
1/2  cup balsamic vinegar
1/3  cup coarsely chopped, seeded tomato
2  teaspoons olive oil
2  beef tenderloin steaks, cut 3/4 inch thick (about 8 ounces)
1  teaspoon snipped fresh thyme

Directions:
1. In a small saucepan bring vinegar to boiling. Reduce heat; simmer, uncovered, 5 minutes or until reduced to 1/4 cup. Stir tomatoes into hot vinegar reduction.
2.Meanwhile, trim fat from steaks. Sprinkle with salt and pepper. In a large skillet heat oil over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once. Allow 7 to 9 minutes for medium-rare (145 degrees F) to medium (160 degrees F).
3.To serve, spoon vinegar reduction over steaks. Sprinkle with thyme.

2. Oven Baked Salmon

Ingredients:

• 12 ounce salmon fillet, cut into 4 pieces
• Coarse-grained salt
• Freshly ground black pepper
• Toasted Almond Parsley Salsa, for serving
• Baked squash, for serving, optional

Directions

• Preheat the oven to 450 degrees F.Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond Parsley Salad and squash, if desired.Toasted Almond Parsley Salad:Mince the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes.
  Roughly chop the capers, parsley and almonds and add to the shallots. Add the olive oil, tasting as you go. Mix again and adjust the seasonings.

3.  Baked Lemon Chicken

Ingredients

• 3 tablespoons all-purpose flour
• 1/4 teaspoon pepper
• 4 boneless skinless chicken breast halves (1-1/2 pounds)
• 2 tablespoons vegetable oil
• 1 medium onion, chopped
• 1 tablespoon butter
• 1 cup chicken broth
• 3 tablespoons lemon juice
• 2 teaspoons dried basil
• 1/2 teaspoon dried thyme
• 4 lemon slices
• 2 tablespoons minced fresh parsley
• Hot cooked rice, optional

Directions

1. In a shallow bowl, combine flour and pepper; dredge the chicken. Set remaining flour mixture aside. In a skillet, brown chicken in oil; transfer to an ungreased 9-in. square baking dish.
2. In a saucepan, saute onion in butter. Add reserved flour mixture; stir to form a thick paste. Gradually add broth, lemon juice, basil and thyme; mix well. Bring to boil; cook and stir for 2 minutes or until thickened and bubbly. Pour over the chicken. Top each half with a lemon slice. Sprinkle parsley. Cover and bake at 350° for 25-30 minutes or until the juices run clear. Serve over rice if desired. Yield: 4 servings.

4. Oyster Stew

Ingredients:

• 3 slices bacon
• 2 teaspoons canola oil
• 2 cups diced onion
• 1 cup diced celery
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup dry white wine
• 2 8-ounce bottles clam juice (see Notes)
• 1 1/2 cups water, divided
• 1 pound baby or new potatoes, cut into bite-size chunks
• 3 tablespoons all-purpose flour
• 1 pound shucked oysters (see Notes), drained and chopped into bite-size pieces
• 1/2 cup light cream
• 2 tablespoons chopped fresh herbs, such as dill and chives

Directions:

1. Cook bacon in a large soup pot over medium heat, turning often, until crispy, 5 to 7 minutes. Drain on a plate lined with a paper towel. When cool, chop the bacon and set aside.
2. Wipe out the pot; add oil and heat over medium heat. Add onion, celery, salt and pepper and cook, stirring often, until the vegetables start to soften and brown slightly, about 2 minutes. Pour in wine, increase heat to medium-high and cook, scraping up any browned bits, until the wine is evaporated, 1 to 3 minutes. Add clam juice, 1 cup water and potatoes; cover and bring to a simmer. Reduce heat to medium-low and simmer, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
3. Whisk the remaining 1/2 cup water with flour until smooth and stir into the stew. Return to a simmer over medium-high heat, stirring constantly. Cook, stirring, until thickened, about 1 minute.
4. Stir in oysters, cream and herbs; return to a simmer and immediately remove from the heat. Let stand for 5 minutes to finish cooking the oysters. Serve sprinkled with the reserved bacon.

5. Baked Catfish

Ingredients:

• 1 cup couscous (preferably whole wheat)
• 2 tablespoons extra-virgin olive oil
• 3/4 teaspoon smoked paprika
• Kosher salt and freshly ground pepper
• 4 6 -ounce skinless catfish fillets
• 2 lemons (1 thinly sliced, 1 juiced)
• 1/3 cup roughly chopped fresh parsley or mint
• 1 medium red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, finely chopped

Directions:

Preheat the oven to 425 degrees F. Lay a 2 1/2-foot-long sheet of aluminum foil on a baking sheet, letting the ends hang off. Lay another sheet of foil perpendicular on top. Rinse the couscous in a fine-mesh sieveunder cold water. Mix the olive oil, paprika and 3/4 teaspoon each salt and pepper in a small bowl. Pile the couscous in the center of the foil; toss with 1/2 tablespoon of the seasoned oil and spread in an 8-inch-square layer.

Brush the fish fillets on both sides with 1 tablespoon of the seasoned oil and arrange side by side on top of the couscous. Toss the lemon slices, parsley, red onion, tomatoes, garlic and the remaining 1/2 tablespoon seasoned oil in a bowl, then scatter evenly over the fish and couscous. Drizzle with 2/3 cup water, then bring the opposite ends of the foil together, fold over and crimp closed to make a sealed packet. Transfer the foil packet (on the baking sheet) to the oven and bake 25 minutes.

Open the foil packet; divide the fish among plates. Toss the couscous and vegetables; serve with the fish. Sprinkle with the lemon juice.

Per serving: Calories 429; Fat 21 g (Saturated 4 g); Cholesterol 80 mg; Sodium 219 mg; Carbohydrate 30 g; Fiber 5 g; Protein 31 g

6. Penne with Wanuts and Peppers

Ingredients:
1  tablespoon olive oil
6  ounces dried whole wheat or multigrain penne or rotelle pasta
1/4  cup walnuts, coarsely chopped
4  large cloves garlic, thinly sliced
2  medium green, red and/or yellow sweet peppers seeded and cut lengthwise into bite-size strips
1  small red onion, cut into thin wedges
1  cup halved red or yellow cherry or grape tomatoes
1/4 cup snipped fresh parsley
2  teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4  teaspoon coarsely ground black pepper
2  tablespoons grated Parmesan cheese (optional)

Directions

1. Cook pasta according to package directions. Drain and set aside.
2. Meanwhile, in a large skillet, heat oil over medium heat. Add walnuts and garlic. Cook about 2 minutes or until light brown, stirring frequently. Add sweet peppers and red onion. Cook for 5 to 7 minutes or until vegetables are crisp tender, stirring frequently. Add tomatoes; cook and stir for until heated through. Stir in parsley, rosemary, and black pepper. Put pasta in a large shallow bowl. Top with walnut-pepper mixture; toss gently to coat. If desired, sprinkle with Parmesan cheese.

6. Italian Lentil and Broccoli Stew

Ingredients:

1 sm onion, finely chopped
1 sm carrot, finely chopped
2 cloves garlic, minced
2 tsp olive oil
2 c reduced-sodium vegetable broth or water
1 c dried green or brown lentils
1 tsp dried oregano
¼ tsp red-pepper flakes
6 c broccoli florets
16 lg pitted green olives, slivered
4 tsp shredded Parmesan

10 Daily Nutrients

These are foods that need to take everyday to have a healthy body and mind.

using this photo

Warning Signs of Heart Attack

Did you know you can have a heart attack and not feel any chest pains? Heart failure and heart disease don’t show the same signs for everyone, especially women. A heart attack—medically known as myocardial infarction—happens when a blood clot blocks flow of blood to the heart muscle.

There are many things that can contribute to a heart attack, including age, heredity, high blood pressure, high cholesterol, obesity, poor diet, alcohol consumption, stress, and physical inactivity.

To recognize a potential heart attack as soon as possible, learn important signs of heart distress on the next slides.

1. Fatigue & Shortness of Breath

Exhaustion and shortness of breath are two ways your body tells you it needs rest, but it can also be a sign of heart trouble as a response to the extra stress on your heart. If you often feel tired or exhausted for no reason, it could be a sign that something is wrong.

Fatigue and shortness of breath are more common in women and may begin months before a heart attack (AHA, 2013).

2. Sweating—Day & Night

Sweating more than usual—especially if you aren’t exercising or being active—could be an early warning sign of heart problems. Pumping blood through clogged arteries takes more effort from your heart, so your body will sweat more to try to keep your body temperature down during the extra exertion. If you experience cold sweats or clammy skin, then you should consult your doctor.

Night sweats are also a common symptom for women experiencing heart troubles (IHS, 2012).

3. Indigestion, Nausea, & Vomiting

Often people begin experiencing mild indigestion and other gastrointestinal problems before a heart attack. Because heart attacks usually occur in older people who typically have more indigestion problems, these symptoms often get dismissed as heartburn or another food-related complication.

If you normally have an iron stomach, indigestion or heart burn could be signaling that something else is going on.

4. Chest Pain, Pressure, & Discomfort

While chest pains do not occur in every heart attack, they are the most recognizable symptom for good reason. Chest tightness is a common sign of a heart attack. People have described this sensation as feeling like an elephant is standing on their chest. If you experience chest pains or tightness, you or someone around you should call 911 immediately (NHLBI, 2011).

5. Other Pains Throughout the Body

Pain and tightness can also radiate in other areas of the body. Most people associate a heart attack with pain working its way down the left arm. That can happen, but pain can also appear in other locations, including:

• upper abdomen
• shoulder
• back
• throat
• teeth or jaw

During a Heart Attack

If you think you are having a heart attack, you or someone nearby should call 911 immediately. If you’ve been prescribed heart medication and experience heart troubles, follow your doctor’s instructions. Even something as simple as taking aspirin can prevent the clot from becoming worse (AHA, 2012). If treatment of the blockage can be administered within a couple of hours of the onset of symptoms, the risk of severe damage to the heart is lowered.

Getting Started on a Solution

If you are at risk for heart attack and heart disease, it is important to make smart choices with your diet, exercise, and stress management.

7 Best Foods for Stronger Bones

Let me make very clear what the best foods are for the bones — in this order:

1. Vegetables, especially leafy greens, and also roots and stalks (for the iron and calcium, and for vitamins K and C, which, together with protein, help deposit the collagen matrix)

2. Protein, such as animal foods, beans, and soy foods (for the collagen matrix)

3. Stock (for the minerals)

4. Whole grains (for the magnesium)

5. Foods rich in trace minerals, such as seaweeds, nuts, and seeds

6. Edible bones (for the calcium and other minerals)

7. Healthy fats (for the fat-soluble vitamins needed for the bones, such as vitamins K and D)

Let’s take a closer look at these categories and review how each relates to bone health.

Vegetables

Calcium, magnesium, potassium, iron, and other minerals are found abundantly in the vegetable kingdom, especially in produce that’s organically grown. Of particular value for bone health are all the leafy green vegetables, such as kale, collard greens, mustard greens, arugula, bok choy, parsley, watercress, and mesclun. The only exceptions are spinach and Swiss chard, as explained below.

Other vegetables especially helpful to the bones include broccoli, cabbage, carrots, zucchini, and acorn or butternut squash. In fact, the food that provides the most calcium per calorie is bok choy, at 790 mg per 100 calories when cooked.

Other vegetables with a high calcium content include cooked mustard greens, with 495 mg calcium per 100 calories; raw celery, with 250 mg calcium per 100 calories; and steamed broccoli, with 164 mg calcium per 100 calories.

For comparison, skim milk provides 351 mg of calcium per 100 calories, so the veggies are quite within the ballpark.

Some vegetables, most notably spinach and Swiss chard, contain a relative abundance of calcium but also contain oxalates, substances that may interfere with calcium absorption in some cases. However, people on low calcium diets (300 to 400 mg per day) are more efficient at overriding the effect of oxalates and absorbing calcium than people on diets high in calcium-rich dairy products.

Protein Foods

As explained earlier, protein is essential for giving bones the flexibility that helps prevent fractures. There is controversy as to whether protein from animal or vegetable sources is better. For quite some time, the popular assumption was that a diet high in animal protein could contribute to osteoporosis. This assumption has been shown to be incorrect.

Some people object to the consumption of animal foods for a variety of reasons. My viewpoint has always been that the choice to be vegetarian or not is a very personal one, and that either can be very healthful as long as the diet is balanced and the foods consumed are fresh, natural, and unrefined — and hopefully organic.

Cooking with Stock

Cooking with stock is a very traditional way of increasing the nutritional value of dishes made with added liquid, such as soups, stews, grains, beans, and sauces.

By cooking bones and vegetables for a long time over low heat, many of the minerals are leached out into the cooking water, making the stock highly nutritious and also alkalizing, especially if something sour has been added such as vinegar or wine.

Whole Grains

In modern times, the primary grains that most cultures rely on for sustenance — rice and wheat — are usually stripped of their bran and germ and thereby made deficient in nutrients.

Whole grains, such as brown rice, whole wheat, barley, oats, rye, millet, cornmeal, amaranth, quinoa, teff, and buckwheat, are excellent sources of complex carbohydrates, fiber, and B vitamins, and they’re very satisfying to boot. Consuming sufficient amounts of whole grains (about a handful of cooked whole grain per meal) also means you need to consume less animal protein due to a concept known as protein sparing.

When grains (or fats) provide more calories, this diminishes the body’s need to metabolize proteins for energy. This conserves muscle tissue, and whatever is good for the muscles is good for the bones.

In addition, whole grains are a good source of magnesium, which helps increase absorption of calcium from the blood into the bones.

Foods Rich in Trace Minerals

Seaweeds, nuts, and seeds are some of the foods richest in trace minerals. Trace minerals play an important role in bone health. Remember, less important than how much calcium you eat is the balance of minerals (and other nutrients). Eating food rich in trace minerals will go a long way toward providing mineral balance.

Seaweeds, which are most commonly used in Japanese cuisine are rich in minerals, making them an excellent addition to healthful cooking. In fact, a study of osteoporosis in Taiwan found that those who include seaweed in their diet two or more times per week showed a slightly higher protection against osteoporosis (Shaw 1993).

Seaweeds are also valuable for being especially high in iodine, which is necessary for good thyroid function. As discussed in chapter 3, the thyroid and parathyroid glands play an important role in bone health.

Nuts and seeds have the advantage of also being a great source of bone-healthy essential fatty acids, as well as plant protein. A handful of nuts or seeds a day is a good source of trace minerals, such as iron, boron, selenium, phosphorus, and magnesium.

Edible Bones

Perhaps your initial response to the idea of eating bones is… WHAT?! But bones can be eaten when prepared in certain ways, and if you think about it, what better source of natural minerals for our bones than bones themselves?

Healthy Fats

Good-quality fats are essential for bone health. As we apply the “three-bears rule,” too much is no good, but too little is no good, as well. You need to eat enough of these important nutrients, even if that means unlearning a fat phobia.

The average postmenopausal woman needs about 65 grams of fat daily. That means you need approximately 2 or 3 tablespoons of good quality fat per day in an eating regime based on vegetables, beans, grains, nuts, and seeds, or about 1 or 2 tablespoons if your diet also includes animal products.

Nutritionist Udo Erasmus cautions against using any one type of fat exclusively because it won’t contain a full profile of fatty acids and therefore might create an imbalance (Erasmus 1993). We need both omega-3 and omega-6 fatty acids. However, a diet high in polyunsaturated vegetable oils is skewed too much in favor of the latter.

How Olive Oil Cure acne

Acne is the biggest enemy for the youngster for their looks .We use lots of skin product for clear skin

 but we did not get it.In adolescence ,increase androgens like testosterone, usually caused

 acne,which mostly found in during puberty.Acne is also found over the oil glands,It is also

 found in those persons who have allergy with dust or other chemical.  

 

How Olive Oil Cure acne :- Olive Oil is not equal as the other oil ,it has some extra quality that’s help us for our skin problem,Olive Oil have the Vitamin D,vitamin E,vitamin K and contains Beta carotenes , which turns into Vitamin A in body. Vitamin A Stimulates  genes that cause skin cells to mature and rise to the surface. This opens up the skin over pores.

Olive Oil has different properties which helps in acne:- 

• Antioxidant ( Olive Oil contains polyphenol which is very powerful antioxidant. This antioxidant helps those persons who have oily skin,polyphenol keeping skin moist throughout,In moist skin acne heals faster)
• Antibacterial (Extra virgin oil also contains antibacterial properties. , antibacterial properties in this oil prevent acne from becoming worse due to bacteria infections)
• Anti-inflammatory ( Olive oil has special anti-inflammatory properties,which helps to control inflammation around acne for prevents acne from becoming infectious )
• Anti-fungal
• Boosts the immune system  ( Immune systems helps to stop bacterial or allergy causes of acne)
• Promotes healing
• Skin scrubs ( helps in removing dead skin cells and improving blood circulation in the skin)

Keep your heart healthy with ginger or Adrak

Well, you must have heard that ginger, popularly called Adrak in India, is good for relieving sore throat and treating common cold. But how many of you know that it promotes heart health too?

Surprisingly, the effect of ginger on the heart has been documented along with its other medicinal properties nearly 2,000 years ago. Take a look at how this herb keeps the heart healthy.

• Ginger contains several phenolic compounds like shogaols and gingerols, sesquiterpenes like bisapolene, zingiberene and zingiberol that promote heart health.  One of the compounds called isgingerol specifically induces relaxation in blood vessels. It also stimulates blood flow and relieves chest pain (angina).
• Ginger is an effective anti-inflammatory agent, which means that it fights heart disease by preventing damage to the walls of blood vessels.
• Consumption of ginger has been found to inhibit the progression of atherosclerosis, a major risk factor for heart disease.
• It has an amazing cholesterol-lowering property. It stimulates the conversion of cholesterolto bile acids, causing it to get eliminated from the body.
• It has also been shown to prevent platelet aggregation that is responsible for clotting of blood vessels.

Healthy Eyes

How do your eyes work?

There are many different parts of the eye that help to create vision. We "see" with our brains; our eyes collect visual information and begin this complex process.

• Light passes through the cornea, the clear, dome-shaped surface that covers the front of the eye. The cornea bends - or refracts - this incoming light.
• The iris, the colored part of the eye, regulates the size of the pupil, the opening that controls the amount of light that enters the eye.
• Behind the pupil is the lens, a clear part of the eye that further focuses light, or an image, onto the retina.
• The retina is a thin, delicate, photosensitive tissue that contains the special "photoreceptor" cells that convert light into electrical signals.
• These electrical signals are processed further, and then travel from the retina of the eye to the brain through the optic nerve, a bundle of about one million nerve fibers.

How can you keep your eyes healthy?

Incorporate your eye health as part of your regular health check-ups. Having a comprehensive dilated eye exam is one of the best things you can do to make sure that you're seeing the best you can and that you're keeping your eyes healthy.

Millions of people have problems with their vision every year. Some of these problems can cause permanent vision loss and even blindness, while others are common problems that can be easily corrected with glasses or contact lenses.

What is a comprehensive dilated eye exam?

A comprehensive dilated eye exam is a painless procedure in which an eye care professional examines your eyes to look for common vision problems and eye diseases, many of which have no early warning signs. Regular comprehensive eye exams can help you protect your sight and make sure that you are seeing your best.

NEI: Dilated Eye Exam

National Eye Institute doctor discusses the importance of having a dilated eye exam.

Tips for Keeping the Eyes Healthy

• Have a comprehensive dilated eye exam. A dilated eye exam is the only way to detect many common eye diseases such as glaucoma, diabetic eye disease and age-related macular degeneration in their early stages.
• Know your family's eye health history. It's important to know if anyone has been diagnosed with a disease or condition since many are hereditary. This will help to determine if you are at higher risk for developing an eye disease or condition.
• Eat right to protect your sight. Eating a diet rich in fruits and vegetables, particularly dark leafy greens such as spinach, kale, or collard greens is important for keeping your eyes healthy, too. Research has also shown there are eye health benefits from eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut.
• Maintain a healthy weight. Being overweight or obese increases your risk of developing diabetes and other systemic conditions, which can lead to vision loss, such as diabetic eye disease or glaucoma. If you are having trouble maintaining a healthy weight, talk to your doctor.
• Wear protective eyewear. Protective eyewear includes safety glasses and goggles, safety shields, and eye guards specially designed to provide the correct protection for a certain activity.
• Quit smoking or never start. Smoking is as bad for your eyes as it is for the rest of your body. Research has linked smoking to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage, all of which can lead to blindness.
• Be cool and wear your shades. Sunglasses are a great fashion accessory, but their most important job is to protect your eyes from the sun's ultraviolet rays. When purchasing sunglasses, look for ones that block out 99 to 100 percent of both UV-A and UV-B radiation.
• Give your eyes a rest. If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain.
• Clean your hands and your contact lenses--properly. To avoid the risk of infection, always wash your hands thoroughly before putting in or taking out your contact lenses. Make sure to disinfect contact lenses as instructed and replace them as appropriate.
• Practice workplace eye safety. Employers are required to provide a safe work environment. When protective eyewear is required as a part of your job, make a habit of wearing the appropriate type at all times and encourage your coworkers to do the same.