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- smart switchable glass for office design
According to the control means and the principle of similarities and differences, dimming glass can be electronic control, temperature control, light control, voltage control, and so on a variety of ways to achieve the glass transparent and opaque state of the switch. Due to various conditions, the current market to achieve mass production of dimming glass, almost all electronic control dimming glass. The principle of electro-control dimming glass is easier to understand: When the electronic control products turn off the power, the electronic control of the inside of the liquid crystal molecules will appear irregularly distributed state, so that light can not enter, so that the electronic control glass showing opaque appearance ; Although the price of dimming glass has just come from the tens of thousands of dollars per square meter down to less than 10,000 yuan per square meter, but because of high cost and other reasons, dimming glass prices are still relatively high, Which also determines the application of multi-positioning in the high-end market.
Product definition editing
Dimming glass is a composite of the liquid crystal film into the middle of the two layers of glass, after high temperature and high pressure bonding after forming the sandwich structure of the new special photoelectric glass products. The user controls the transparent and opaque state of the glass by controlling the continuity of the current. The glass itself not only has the characteristics of all the safety glass, but also has the control of glass transparent or not the privacy protection function, due to the characteristics of the liquid crystal film sandwich, dimming glass can also be used as a projection screen, instead of ordinary screen, in the glass show high-definition screen image.
Working principle editor
When the dimmer glass to turn off the power, the electronic control of the glass inside the liquid crystal molecules will appear irregularly dispersed state, when the electronic control glass showed translucent and transparent appearance of the state; when the dimmer glass power, the inside of the LCD Molecules appear neatly arranged, the light can be free to penetrate, then dimmer glass instantly showing a transparent state.
Control mode editing
Artificial light, artificial dimming, light control dimming, voice control light, temperature control opening, remote control switch, remote network control, according to customer requirements at random combination.
Detailed specification editor
Chinese name: dimming glass, intelligent electronic control dimming glass, electronic control glass, intelligent dimming glass, magic glass, liquid crystal glass.
English name: Switchable Glass, Privacy Glass, Smart Glass, PDLCGlass, Magic Glass.
Invention time: the late 1980s
Technical category: PDLC
Panel optional: ordinary float glass, ultra-white glass, colored glass, etc. (generally do not recommend the use of tempered glass).
Glass thickness: 5.5mm-40.5mm range. (2 + 2-19 + 19)
Sandwich thickness: 1.5mm
Drilling and Groove: Yes
Storage temperature: minus 20 degrees Celsius to 60 degrees Celsius
Operating temperature: minus 10 degrees to 50 degrees Celsius
Operating voltage: 24VAC, 48VAC or 65VAC (higher than 65VAC is not recommended non-safe voltage)
Transmittance: about 75%
Privacy: Shields any image other than 3cm from the other side of the glass.
Viewing angle: about 140 degrees.
Average energy consumption: about 5 watts per square meter
Normal life: more than 10 years
Development History Editor
Dimming glass by the United States Kent State University researchers in the late eighties of last century invented and applied for invention patents. In the country, people used to call the dimming glass for the intelligent electronic control dimming glass, smart glass, LCD glass, electronic control glass, discoloration glass, PDLC glass, Smart glass, magic glass and other names.
Intelligent electronic control dimming glass and began to enter the domestic market in 2003. As the price is expensive and very little knowledge, the next decade in the slow development of China. With the sustained and rapid growth of the national economy, the rapid development of domestic building materials market, intelligent electronic control dimming glass due to a lot of cost reduction, gradually accepted by the construction and design industry and began large-scale application, with further lower costs and market prices Of the cut, dimming glass also began to enter the home decoration applications, I believe that in the near future, this practical high-tech products will enter the tens of thousands of households.
Product process editor
Intelligent electronic control dimming glass is a laminated glass, is a layer of glass between the two layers of liquid crystal film (commonly known as dimming film, liquid crystal film), the LCD film covered by the EN film in the most central, the use of EN using one-step oven High temperature forming. Due to taking into account the intelligent electronic control dimmable glass in the production process of temperature and pressure resistance, is not suitable for high temperature autoclave for processing.
Dimming glass several processing methods of production:
1, one step vacuum forming method. Its equipment structure is simple, but really can produce dimming glass equipment is very few, its processing process seems simple, but in the actual operation of the temperature control accuracy requirements are high, there will be waste phenomenon is bubbles, Big degree. Due to the higher cost of dimming glass production, not more than one percent of the processing waste rate, so non-standard enterprises and technical capabilities can not reach the precise control of the enterprise, generally do not dare to use this method to produce dimming glass. At present, the domestic master "one step" dimming glass processing the essence of the manufacturers very little. But the use of this method to make the dimming glass finished product life is long, the performance is relatively stable.
2, with autoclave processing. Autoclave processing of the former process is actually similar to one-step processing, later high-pressure autoclave with high-pressure molding. The operation of the autoclave can effectively avoid the phenomenon of bubbles and opening, but the drawback is obvious. Since the pressure of the glass subjected to the autoclave molding is twice as large as that of the one-step vacuum molding, the conductive film of the main interlayer material of the dimming glass is caused by the shrinkage Of the conductive coating fracture or resistivity increases, so that the performance of dimming glass products and service life greatly shortened.
Autoclave molding method for the dimming glass equipment must be dedicated, accurate for the characteristics of dimming glass, unfortunately, very few domestic manufacturers are dedicated, mostly mixed with conventional laminated glass, autoclave frequent parameter adjustment both to ensure that Not the parameters of the dimming glass, but also easy to damage the device.
3, the water bath method is to seal the fixture immersed in the sink of 100 degrees, is a variety of processing technology, the most accurate and uniform temperature, but the fixture manufacturing is very difficult, only the Japanese manufacturers to use.
Application field editing
1. Privacy protection: intelligent dimming glass is the greatest function of privacy protection, you can always control the glass
Transparent opaque state.
2. Projection function: intelligent dimming glass or a very good projection hard screen, in the light of the appropriate environment, if you choose high lumen projector, projection imaging results are very clear and outstanding. (Recommended the use of rear projection imaging)
3. With the advantages of safety glass, including rupture to prevent debris splash after the safety performance, good anti-strike strength.
4. Environmental characteristics: dimming glass in the middle of the dimming film and film can be insulated, blocking more than 99% of the UV and more than 98% of the infrared. Shield part of the infrared to reduce heat radiation and transmission. The shield of ultraviolet light, can protect the indoor furnishings are not due to ultraviolet radiation and fade, aging, etc., to protect the staff from the direct cause of ultraviolet radiation.
5. Sound insulation characteristics: dimming the middle of the dimming film and film sound damping effect. Partial barrier noise.
Dimming glass, literally can be seen that the characteristics of this glass can be adjusted light or opaque state. What is the principle of glass dimming? Is the intensity of light, or transparency? Let's take a look at the technical definition of it. Dimming glass is a special decorative glass, also known as electronic curtains. This is a film-based technology, liquid crystal molecules attached to the basis of ITO substrate, the edge of the electrode through the introduction of current, by turning on the power to change the arrangement of liquid crystal molecules, and thus control the transparency of the glass or not. Dimming glass can freely switch the permeability of space, is a random control of the curtains, privacy protection, in control. As a technology product, dimming glass can be applied to what aspects? Here for everyone to summarize briefly:
Example 1: projection screen effect. Here, the dimming glass has another trade name, called "smart glass projection screen", meaning that the transparent state can display the background decoration picture, or as a glass wall of the conference room. Opaque state can replace the imaging screen, and more clear picture of the characteristics. This way, it broke the traditional cement wall function monopoly situation, and to achieve multiple roles.
Example 2: office area, conference room, monitoring room partition. Even if the huge office area, by the number of wall or frosted glass partition will appear to be small oppressed, all the use of transparent glass design and lack of business confidentiality, then you really need a transparent light can adjust the glass material to solve Troubles, monitoring room, conference room, business negotiations and other office areas can be adjusted to full light transparent state, when necessary, as long as gently press the remote control, you can make the entire area from the surrounding eyes completely blurred out.
Example 1: External settings. The balcony adds a dimming glass to a revolutionary improvement on the poor privacy of the building. Under normal circumstances, adjust to the transparent state, keep the light; free state, in order to maintain a sense of security, can be adjusted to opaque state, but still have sunshine close, serve two purposes.
Example 2: indoor space partition. The use of dimming glass to separate the room, improve the space layout, increase the degree of freedom to adjust the light, but also to ensure that the privacy of different regions, will be unexpected results.
Example 3: as a small home theater curtains, the curtain, the screen effectively combined. (The same principle with the business projection screen)
Example 4, in the choice of safe voltage under the premise of the dimming glass as a bathroom, bathroom cut off, not only bright layout, but also a good protection of privacy.
Can replace the curtains, play a function of partition and privacy protection, solid security, noise miscellaneous, more environmentally friendly cleaning is not easy to pollution benefits for health care workers and patients to remove concerns and psychological stress.
Museums, exhibition halls, shopping malls, bank anti-theft applications
Recommended for shopping malls, banks, jewelry stores and museums, exhibition hall window, counter bulletproof glass and showcase glass, the normal business applications to maintain a transparent state, in the event of unexpected situations, you can use remote control, instantly to blur , So that criminals lose their goals, can maximize the protection of personal and property safety.
In short, the application of dimming glass is very broad, covering administrative office, public services, business entertainment, home life, advertising media, exhibitions, video, public safety and many other areas.
Guide to purchase guide
Although the price of dimming glass has just dropped from tens of thousands of dollars per square meter down to several thousand yuan per square meter, but because of high cost and other reasons, dimming glass prices are still relatively high, which also Decided to adapt its application areas in the high-end market. Of course, with the market to further mature and customer awareness of this product to further deepen, the increasingly wide range of applications of dimming glass, has been out of the application of the field of building materials framework, into the home appliances, such as glass panel applications, development potential.
Due to the price relationship, dimming glass into the Chinese mainland market time later, with China's growing economy, dimming glass in China has been rapid development. Domestic dimming glass market brand everywhere, as if into the Warring States period. Dimming glass business on the market a variety of ways to sell, product quality is also different, uneven. Therefore, the purchase of dimming glass should have a certain professional knowledge, serious identification of the authenticity of the quality, so as not to pursue the latest trend has spent a lot of money to buy fake and shoddy products, when taken advantage of the bulk.
To determine the quality of dimming glass, select the appropriate dimming glass products from the following aspects:
See the vendor
Dimming glass products are high-end glass products, called the glass of luxury goods, of course, have to pick the quality worthy of its worth of products. At present, the domestic general dimming glass processing manufacturers most of the processing history of not more than 3 years, and the project case is very small (some manufacturers use each other to borrow the project case pictures to do false propaganda), quality and reputation to be verified, the purchase more cautious. Buy the market well-known brands or well-known manufacturers of dimming glass products, can choose a formal professional glass manufacturers (such as: **** Technology Co., Ltd., **** Glass Co., Ltd.), rather than trading companies and the like Of the dimming glass sales agents or brokers, to avoid the potential risks and enjoy the good quality and after-sales service.
See technical parameters
Strict quality requirements of the customer, it is necessary to dim the glass technology to do a more detailed understanding.
A. Good quality dimming glass when the light transmission is excellent, clear and transparent, beautiful appearance and power when the light and not transparent, can be an excellent protection of privacy. Simple test method: the palm of your hand on the back of the glass, power state, from the front to see the back of the palm, although it can be seen vague back, but must not see the palm of your hand fingerprints. Or can put an object in the front glass 3cm, both sides of the light balance and non-side of the backlight, a strong light case, from the negative side, should not see the object better. Better quality of the dimming glass light transmission rate should be about 75%.
B. For the use of bathroom, bathroom partitions and outside the curtain wall and doors and windows and other non-indoor use of dimming glass, should be asked the industry to adjust the glass interlayer EVA or PVB sandwich. PVB (polyvinyl butyral) as a sandwich has been more than 30 years of history, PVB polyvinyl alcohol chain with a strong water-soluble, more sensitive to humidity, and the use of PVB need to consume more energy, cost With the rise. PVB processing of the product of high haze, the general haze are more than 10%, the transmittance of less than 70%, and its specific chemical structure of acetic acid, alcohols and ketones to determine the poor tolerance, Dissolved or softened as well as the loss of cohesive force, in the construction process is easy to open plastic, degumming problem. EVA (polyethylene-vinyl acetate) as a sandwich to avoid the above problems, and has a better transmission rate, which has been gradually updated around the world PVB interlayer. But the curtain wall glass and outdoor applications of laminated glass generally do not recommend the use of EVA film as the intermediate film, do not recommend the use of dimming glass, the international and domestic market, almost no dimming glass for outdoor engineering case.
C. Consumers can choose according to the application of glass functional requirements of the use of the corresponding glass panel, in general, dimming glass on the original requirements of the standard glass is relatively high, so the use of automotive-grade float glass as a tune Light glass substrate. General manufacturers or new manufacturers, most of the proposed use of tempered glass as a dimming glass substrate, but the tempered glass transparency and flatness are less than the float glass, due to different tensile strength, will lead to dimming glass open plastic and Degumming phenomenon.
D. Dimming glass in the installation of the choice, should use a professional installation team to install the manufacturers, for the need to hang the installation, try to avoid drilling, because the dimming glass drilling, will change the liquid crystal film molecules The order of the order, resulting in dimming glass in the course of the use of burning. The domestic manufacturers have mastered the advanced frameless hoisting method, an effective solution to the dimming glass hanging installation of the drilling problem.
Conditioning film quality
The quality of the dimming film is one of the most important factors in determining the quality of dimmable glass. Therefore, the purchase of dimming glass should be selected dimmable glass manufacturers of the quality of the dimming film. Guangzhou Huichi Glass offers the best dimming glass to you.
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- High-fiber, low-calorie fruits and vegetables
When trying to lose a few extra pounds, it's important to fill your plate with nutrient-dense, low-calorie foods. As part of a balanced eating plan, eating salad every day to lose weight can be a sensible and healthy way to incorporate fruits and vegetables into your diet.
Why are salads important if you are looking to lose weight
Nutrient-dense foods are packed with vitamins, minerals, antioxidants, complex carbohydrates, fiber, and phytochemicals, like beta-carotene, lutein, and lycopene. To be considered nutrient-dense, your food must also be relatively low in calories, fat, sodium, and cholesterol.
Salads containing potent fruits and vegetables (PFV) fall into this category and are associated with lower rates of chronic disease. According to a June 2014 study published in the journal Preventing Chronic Disease, classified and defined FPV foods are those that provide 10 percent or more of the daily value per 100 calories of 17 qualified nutrients: potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folic acid, zinc, and vitamins A, B6, B12, C, D, E, and K.
Consider choosing foods for your salads to lose weight that have the highest score in the results, such as green leafy vegetables (chard, beets, spinach, chicory, leaf lettuce) and cruciferous foods (watercress, Chinese cabbage, kale, kale, arugula).
Also, fruits and vegetables that belong to the yellow / orange (carrot, tomato, winter squash, sweet potato), allium (spring onion, leek), citrus (lemon, orange, lime, grapefruit) and berry (strawberry, blackberry) groups.
High-fiber, low-calorie fruits and vegetables
The Mayo Clinic suggests that women should eat at least 21 to 25 grams of fiber a day and men should consume 30 to 38 grams a day. Here are some examples of high-fiber, low-calorie fruits and vegetables that are best suited to your salads to burn fat. These include:
• Beet greens: 8 calories and 1.4 grams of fiber per cup, shredded
• Celery: 16 calories and 1.6 grams of fiber per cup, chopped
• Carambola or star fruit - 33 calories and 3 grams of fiber per cup, sliced
• Cabbage - 35 calories and 4.1 grams of fiber per cup, shredded
• Broccoli: 27 calories and 2.6 grams of fiber per half cup, chopped
• Carrots: 27 calories and 2.3 grams of fiber per half cup, sliced
• Turnip greens: 29 calories and 5 grams of fiber per cup, chopped
• Spinach: 7 calories and 0.7 grams of fiber per cup
• Kale - 7.4 calories and 0.9 grams of fiber per cup
A good way to add more fiber to your salad is to sprinkle chopped walnuts, quinoa, hemp hearts, or chickpeas on your veggies.
What you should avoid when preparing your salads to lose weight
It's easy to turn your healthy salad into a high-fat, high-calorie dish by smothering it with the wrong dressing. Be wary of store-bought salad dressings or salad dressings in restaurants, which contain excess fat and sodium
Avoid creamy dressings like ranch, thousand islands, green goddess, and blue cheese, which can add up to 140 extra calories per 2 tablespoons.
Fat-free options may not be better, as some have added sugar to make up for the fat removed. When dining out, ask for your dressing on the side and dip your fork in it before each bite of salad. That way, you can still enjoy the dressing, but in much smaller amounts.
If you love eating salad to lose weight at home and you like dressing, homemade vinaigrettes are your best option. Mix a little extra virgin olive oil, sesame oil or avocado with vinegar and your favorite herbs and spices.
Avoid toppings like fatty cheeses, honey-crusted nuts, bacon, or fried croutons. Instead, use grapes, nuts, or whole grains, such as cooked brown rice, quinoa, farro, or barley, to add texture to your salad.
Seeds are also a healthy option that won't tip the scales for extra calories. For example, sesame seeds contain only 5 calories per quarter teaspoon.
10 salad recipes to lose weight
Now let's venture into the good. Here we share 10 very varied recipes rich in ingredients, full of nutrients and, above all, low in calories, which means that these salads are excellent for your diet to lose weight.
Salmon salad to lose weight
Serves 4 plates
• 1 salmon fillet (1/2 kilo)
• 1/2 teaspoon salt
• 1/2 teaspoon plus 1/8 teaspoon coarse ground pepper, divided
• 2 tablespoons lemon juice, divided
• 4 sprigs of fresh dill
• 1 cup of chopped peeled cucumber
• 1/2 cup low-fat sour cream
• 1/4 cup finely chopped sweet red bell pepper
• 1/4 cup fresh dill chopped
• 3 tablespoons capers, drained
• 8 cups of lettuce of your choice
• 1 medium peach, peeled and sliced
• 1/4 cup of chopped hazelnuts
• 1/4 cup fresh blueberries
• 4 thin slices of red onion, separated into rings
• Place salmon on greased baking sheet; Sprinkle with salt and 1/2 teaspoon of pepper. Drizzle with 1 tablespoon lemon juice; top with sprigs of dill.
• Bake, uncovered, at 220 ° C for 15-18 minutes or until fish flakes easily with a fork. Shred the salmon into large chunks.
• In a small bowl, combine the cucumber, sour cream, red bell pepper, chopped dill, capers, and remaining bell pepper and lemon juice.
• Divide the lettuce among four plates. Top with peach, hazelnut, blueberry, onion, and salmon. Serve with dressing.
1 serving: 305 calories, 18 g fat (4 g saturated fat), 67 mg cholesterol, 571 mg sodium, 13 g carbohydrates (7 g sugars, 3 g fiber), 25 g protein.
Broccoli salad with lemon
Serves 12 plates
• 1/4 cup apple cider vinegar
• 1/4 cup lemon juice
• 1/2 cup low fat mayonnaise
• 2 tablespoons mustard
• 1 teaspoon garlic salt
• 1/8 teaspoon pepper
• 170 grams of low-fat fresh cheese
• 14 cups small broccoli florets
• 340 grams of fresh mushrooms, stems removed, chopped
• 16 bacon strips, cooked and sliced
• 1 cup raisins
• 1/3 cup red onion, minced
• Lemon wedges, optional
1. Place the first 8 ingredients in a blender; cover and process until smooth.
2. In a large bowl, combine the broccoli, mushrooms, bacon, raisins, and onion. Pour the dressing over the salad. Refrigerate until serving.
3. If desired, serve with lemon wedges.
1 cup: 222 calories, 13 g fat (5 g saturated fat), 30 mg cholesterol, 520 mg sodium, 21 g carbohydrates (14 g sugars, 3 g fiber), 8 g protein.
Beet and peach salad
Serves 8 dishes
• 2 medium peaches, sliced
• 1/2 cup balsamic vinaigrette
• 1 sliced cooked beet
• 1/2 cup of crumbled feta cheese
• Choose your preferred mixed green leafy salad (approx. 2 cups)
On a serving plate, toss the vegetables and peaches with the vinaigrette. Top with beets and cheese; serve immediately.
1 cup: 84 calories, 4 g fat (1 g saturated fat), 4 mg cholesterol, 371 mg sodium, 10 g carbohydrates (6 g sugars, 3 g fiber), 3 g protein. Diabetic exchanges: 2 vegetables, 1/2 fat.
Grilled Chicken Salad with Blueberry Vinaigrette
Serves 4 plates
• 2 boneless, skinless chicken breast halves
• 1 tablespoon of olive oil
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup olive oil
• 1/4 cup blueberries
• 2 tablespoons balsamic vinegar
• 2 tablespoons maple syrup
• 1/4 teaspoon ground mustard
• 1/8 teaspoon salt
• Pinch of pepper
• 1 package (300 grams) of ready-to-serve vegetable salad
• 1 cup of fresh blueberries
• 1/2 cup of peeled tangerines
• 1 cup crumbled goat cheese
Mix the chicken with oil, garlic, salt and pepper; refrigerate covered 30 minutes. In a small bowl, combine the ingredients for the vinaigrette; Refrigerate covered until serving.
1. Grill chicken covered over medium heat 5-7 minutes per side. Let stand 5 minutes before cutting.
2. Place vegetables on serving plate; top with chicken, blueberries and tangerines. Whisk in the vinaigrette again and drizzle over the salad. Cover with cheese.
1 serving: 455 calories, 26 g fat (7 g saturated fat), 82 mg cholesterol, 460 mg sodium, 36 g carbohydrates (27 g sugars, 4 g fiber), 24 g protein.
Chicken and cashew curry salad
Serves 6 dishes
• 2/3 cup unsweetened low-fat Greek yogurt
• 4 teaspoons lemon juice
• 4 teaspoons of honey
• 1 teaspoon curry powder
• 1/4 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon pepper
• 1/8 teaspoon ground ginger
• 3 cups diced cooked chicken breast
• 4 celery stalks, chopped
• 2 medium carrots, chopped
• 2/3 cup golden raisins
• 1/2 cup of chopped cashews
In a large bowl, combine the first eight ingredients. Add the remaining ingredients; mix well.
1 cup: 287 calories, 10 g fat (3 g saturated fat), 60 mg cholesterol, 267 mg sodium, 27 g carbohydrates (14 g sugars, 2 g fiber), 24 g protein.
Shrimp salad with quinoa
Serves 4 plates
1. 1/2 kilo of large shrimp uncooked, peeled and deveined
2. 1/4 cup olive oil
3. 2 garlic cloves, minced
4. 1/4 teaspoon salt
5. 1/4 teaspoon pepper
6. 1/4 cup of white wine
• 3/4 cup uncooked quinoa
• 1 medium tomato, seeded and chopped
• 1 small green bell pepper, minced
• 1/2 cup of chopped peeled cucumber
• 1/4 cup red onion, minced
• 1 tablespoon chopped fresh coriander
• 1 can sliced ripe olives, drained - optional
• 2 tablespoons lemon juice
• 1 tablespoon of olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
1. In a large bowl, combine the first five ingredients; mix well. Refrigerate, covered, up to 30 minutes.
2. Heat a large skillet over medium-high heat. Add shrimp; cook and stir 2 minutes. Add wine; cook and stir 1-2 more minutes or until shrimp turn pink. Remove to a shallow dish; Refrigerate, covered, until cold.
3. Cook the quinoa according to the directions on the package. Drains; rinse with cold water. Transfer to a large bowl. Add greens, cilantro, cooled shrimp, and olives if desired.
4. In a small bowl, beat the remaining ingredients until just combined. Drizzle over the salad. Refrigerate until serving.
Strawberry salad with poppy seed dressing
• 1/3 cup sliced almonds
• 3 teaspoons of honey
• 1 bunch romaine lettuce, chopped (about 8 cups)
• 1 small onion, cut in half and thinly sliced
• 2 cups of fresh strawberries halved
• 1/4 cup low-fat mayonnaise
• 1 tablespoon sour cream or plain Greek yogurt
• 3 tablespoons of honey
• 1 tablespoon of almond milk
• 2-1 / 4 teaspoons cider vinegar
• 1-1/ 2 teaspoons poppy seeds
1 Place the romaine lettuce, onion, and strawberries in a large bowl. Whisk together the dressing ingredients; stir with salad. Sprinkle the almonds over the salad. Serve immediately.
2 Health Tip: Turn this salad into something more filling. Grill 1 boneless, skinless chicken breast, slice, and add to salad for 10 main course servings.
3/4 cup: 110 calories, 6 g fat (1 g saturated fat), 1 mg cholesterol, 33 mg sodium, 13 g carbohydrates (10 g sugars, 2 g fiber), 2 g protein .
Spring kale salad
Serves 10 plates
• 5 cups fresh chopped cabbage
• cups of romaine lettuce
• 1 package (400 grams) coleslaw mix
• 1 medium fennel bulb, thinly sliced
• 1 cup fresh broccoli, chopped
• 1/2 cup red cabbage, shredded
• 1 cup of crumbled feta cheese
• 1/4 cup sesame seeds, toasted
• 1/3 cup of extra virgin olive oil
• tablespoons sesame oil
• 2 tablespoons of honey
• 2 tablespoons apple cider vinegar
• 2 tablespoons lemon juice
• 1/3 cup strawberries, pureed
• Sliced fresh strawberries
1 Combine the kale and romaine lettuce. Add coleslaw, fennel, broccoli, and red cabbage mixture; sprinkle with feta cheese and sesame seeds. Mix to combine.
2 Mix the olive oil and sesame oil. Whisk in the honey, vinegar, and lemon juice. Add strawberry puree. Beat until combined. Dress the salad just before serving; top with sliced strawberries.
1-1 / 3 cups: 192 calories, 15 g fat (3 g saturated fat), 6 mg cholesterol, 140 mg sodium, 12 g carbohydrates (7 g sugars, 3 g fiber), 4 g protein. Diabetic exchanges: 3 fats, 1 starch.
Chicken salad with almonds
Serves 6-8 plates
• cups diced cooked chicken
• 1-1/ 2 cups green seedless grapes, cut in half
• 1 cup of chopped celery
• 3/4 cup green onion sliced
• large hard-boiled eggs, chopped
• 1/2 cup low fat mayonnaise
• 1/4 cup sour cream
• 1 tablespoon mustard
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 teaspoon onion powder
• 1/4 teaspoon celery salt
• 1/8 teaspoon ground mustard
• 1/8 teaspoon paprika
• 1/2 cup sliced almonds, toasted
• 1 kiwi, peeled and sliced, optional
1 In a large bowl, combine chicken, grapes, celery, onion, and eggs. In another bowl, combine the following nine ingredients; stir until smooth.
2 Pour over the chicken mixture and stir gently. Add the almonds and serve immediately, or refrigerate and add the almonds just before serving.
3 Garnish with kiwi if you wish.
3/4 cup: 351 calories, 23 g fat (5 g saturated fat), 152 mg cholesterol, 540 mg sodium, 10 g carbohydrates (7 g sugars, 2 g fiber), 25 g protein.
When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get takeout for dinner, and then turn in late because you’re uncomfortably full. If this cascade of events happens a few times each year, no problem. Trouble is, more than a third of Americans aren't getting enough sleep on a regular basis. Yet experts agree that getting enough shut-eye is as important to health, well-being, and your weight as are diet and exercise.