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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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                      Rebecca Beris

                      Rebecca is a wellness and lifestyle writer at Lifehack.

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                      Last Updated on November 18, 2020

                      50 Habits of Highly Successful People You Should Learn

                      50 Habits of Highly Successful People You Should Learn

                      If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                      That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

                      Here’re 50 habits of successful people you should learn:

                      1. Believe It to See It

                      Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                      2. See Problems as a Wonderful Gift

                      While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                      3. Keep Looking for Solutions

                      Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                      4. Remember It’s All About the Journey

                      Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                      5. Feel the Fear and Do It Anyway

                      There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                      6. Always Ask Productive Questions

                      It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                      7. Understand the Best Waste of Energy Is Complaining

                      Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                      8. Don’t Play the Blame Game

                      Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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                      9. Maximize Your Strengths

                      Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                      10. Be in It to Win It

                      Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                      11. Know That Success Attracts Success

                      People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                      12. Actually Choose to Be Successful

                      Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                      13. Visualize, Visualize, Visualize!

                      You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                      14. Be a One-Off Original

                      Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                      15. The Perfect Time to Act Is Now

                      Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                      16. Keep Learning, Keep Growing

                      Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                      17. Always Look on the Bright Side of Life

                      Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                      18. Having a Bad Day? Do It Anyway!

                      We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                      19. Sometimes Risky Business Is Needed

                      Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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                      20. Accept Challenge All the Time

                      Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                      21. Make Your Own Luck

                      In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                      22. Ignite Your Initiative

                      While many people are reactive, successful people are proactive – taking action before they have to.

                      23. Be the Master of Your Emotions

                      Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                      24. Champion in Communication

                      Consciously working on effective communication skills gets anyone closer to success.

                      25. Plan Your Life Strategically

                      Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                      26. Become Exceptional at What You Do

                      To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                      27. Choose to Live Outside of Your Comfort Zone

                      While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                      28. Live by Core Values

                      Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                      29. Realize Money Isn’t Everything

                      Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                      30. Don’t Get Carried Away

                      Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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                      31. Self-Worth Is Not Tied to Success

                      Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                      32. Kindness Breeds Kindness (And Success)

                      Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                      33. More Humility, Less Arrogance

                      Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                      34. Change Opens New Doors

                      People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                      35. Success Requires a Healthy Body

                      It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                      36. Laziness Just Doesn’t Exist

                      Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                      37. Resilience by the Bucket Load

                      When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                      38. Feedback Is Just Another Chance to Improve

                      How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                      39. Your Vibe Attracts Your Tribe

                      If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                      40. Can’t Control It? Forget It

                      Successful people don’t invest time or emotional energy into things which they have no control of.

                      41. Swim Against the Tide

                      Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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                      42. Alone Time Is Valuable Time

                      More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                      43. Self-Standard Is Higher Than Most

                      Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                      44. Failure Isn’t Rationalized

                      While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                      45. Down Time Is an Important Part of a Routine

                      Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                      46. Career Isn’t Who You Are, It’s What You Do

                      Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                      47. Be Interested in Only the Path of Resistance

                      While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                      48. Follow Through

                      Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                      49. Invest in All Your Dimensions

                      We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                      50. Put Your Money Where Your Mouth Is

                      To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                      So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

                      Bonus: 5 Bad Habits To Quit

                      More About Success

                      Featured photo credit: Juan Jose via unsplash.com

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