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10 Fruit Wraps Of Low Calories Yet Rich Nutrients For Breakfast

10 Fruit Wraps Of Low Calories Yet Rich Nutrients For Breakfast

Wraps are a healthy alternative and can be a good lunch when you are on the go. You do, however need to be careful when choosing what wrap to eat as some wraps have more calories than others.

A group called Safefood conducted a survey of sandwich shops, cafes, and delis in the UK and Ireland. They analyzed 240 wraps and found that the average amount of calorie contained in the wraps ranged between 465 for chicken and salad and 564 for chicken and Caesar salad. They also discovered that many wraps were larger than a regular serving size.

The best and safest way to know what you are eating when you eat a wrap is to make it yourself. Also it is best to steer away from sauces and condiments that can often be found in wraps. A safe bet is to make a fruit wrap. These are packed with nutrients and when you make it yourself you know exactly what you are eating. Here are 10 fruit wrap recipes, so you can easily make yourself a healthy breakfast or lunch meal.

1. Strawberry Salad Wrap

This wrap contains the goodness of strawberries. Strawberries are high in vitamin C. One cup of strawberries have 149% of your daily requirements of vitamin C (based on a 2000 calorie diet). So if you need a boost in your vitamin C levels this strawberry salad wrap is the way to go.

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Strawberry-Salad-Wrap-4

    2. Sweet Mixed Fruits and Granola Breakfast Wraps Recipe

    If you are looking for a fun and easy way to start your morning a sweet mixed fruit and granola breakfast wrap is a great option. 45 grams of granola contains 15% of your daily value of fiber. It is also low in saturated fat and contains calcium and iron.

    Sweet_Mixed_Fruits_and_Granola_Breakfast_Wraps_thumbnail_1280x800

      3. Rainbow Breakfast Wrap

      The rainbow breakfast wrap combines the goodness and vitamins of a variety of fruits with the benefits of granola. If you want to stock up on the vitamins that are contained in this brightly colored wrap start your morning by making one of these beauties. You will also be gaining the fiber contained in the granola.

      rainbow wraps

        4. Jackfruit and black bean wrap

        Black beans provide special support for digestive tract health, and particularly our colon, recent research has discovered. Black beans have been shown to have the desired mix of substances for allowing bacteria in the colon to produce butyric acid. Butyric acid is used, by cells lining the inside of the colon, to fuel their many activities and keep the lower digestive tract functioning properly.

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        Jackfruit and black bean wraps

          5. Fruit and Yogurt Wrap

          This fruit and Yogurt wrap has 4% of your daily requirements of vitamin A, 10% of you required vitamin C, and 8% of your Calcium needs (based on a 2,000 calorie diet). This makes for a great way to boost your vitamin A, C and calcium.

          Fruit and Yogurt Wraps

            6. Peanut Butter Apple Wrap

            Peanut butter is high in protein and vitamin E. One cup contains 129% of your daily value of protein and 116% of your daily requirements of vitamin E (based on a 2,000 calorie diet). So if you want to start your day with a great source of vitamin E and protein a peanut butter apple wrap is the perfect choice.

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            Peanut Butter Apple Wraps

              7. Peanut Butter Banana Wrap

              Just one cup of bananas contains 33% of your daily requirements of vitamin C. They are also rich in vitamin B6 containing 41% of your daily value. (based on a 2,000 calorie diet) In this wrap you also get the added benefit of peanut butter.

              Peanut Butter Banana Breakfast

                8. Mango coconut wrap

                One cup of mango contains 76 percent vitamin C, which is an antioxidant and immune booster. It also has 25 percent vitamin A; vitamin A is an antioxidant and helps with vision.

                Coconut has many health benefits: “The important saturated fatty acid in the coconut is lauric acid. Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockade (atherosclerosis). Physicians recommend high HDL to total cholesterol levels in the blood for the same reason.”

                So in this wrap you get the benefit of mango and coconut.

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                Mango coconut wrap

                  9. Cheese with fruits wrap

                  In this wrap you get the goodness of cream cheese and the vitamins found in the fruits. Cream cheese keeps you feel full and provides energy. It can also help keep you looking good, giving a smoother skin and shrinking and tightening the pores. It also stimulates hair growth and strengthens hair roots.

                  Cheese with fruits wrap

                    10. Nutella & Banana Wrap/Sushi

                    A 2 tablespoon serving of Nutella has 2 grams of protein and 4 percent each of the daily values of calcium and iron (based on 2,000 calories per day diet). It also contains a relatively high amount of protein and minerals for such a small serving size. Calcium is necessary for keeping your bones and teeth healthy. It is also essential as it helps your body absorb other essential minerals. Iron is needed for the production of red blood cells.

                    Nutella & Banana Sushi -

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                      Last Updated on January 17, 2019

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                      Why Is It Hard to Live A Peaceful And Happy Life?

                      Our Habitat Has Become Too Technological

                      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                      Too Many People Don’t Want to Unplug

                      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                      Listen carefully:

                      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                      8 Mindfulness Exercises to Start Practicing

                      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                      Are you ready for it? Let’s go!

                      1. Pray Daily

                      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                      Pray. You won’t regret it.[5]

                      2. Pay Attention to Your Inner Thoughts

                      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                      This article can guide you to beat negative thoughts:

                      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                      3. Smile Often

                      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                      The moment that you smile unconsciously, you then know that you are truly happy.

                      4. Organize Your Working Desk

                      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                      5. Celebrate Your Friend’s Victories

                      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                      6. Listen to Your Spouse/Partner

                      God put someone in your life for a reason. You might as well listen to him or her.

                      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                      7. Give Yourself a Break from Technology

                      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                      How do you do that? This is my formula:

                      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                      If you score more than 35, you need to take action immediately.

                      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                      8. Go Exercise

                      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                      12 Benefits of Regular Exercise You Should Know

                      The Bottom Line

                      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                      It is possible to live a happy and peaceful life. It only depends on you.

                      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                      More Resources About Mindfulness

                      Featured photo credit: Lesly Juarez via unsplash.com

                      Reference

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