Tuesday’s Healthy Fuel Recipe: Chocolate Banana Coconut Probiotic Smoothie (Dairy-Free)

Ingredients:

½ Attune Dark Chocolate Probiotic bar

1 small frozen banana, cut into chunks
¼ cup canned* or homemade coconut milk + ½ cup water OR ¾ cup refrigerated coconut milk (in carton)

1 Tbsp nut butter

1 cup fresh baby spinach leaves

Ice/water, as desired

*If using canned milk, buy Arroy-D or Native Forest to avoid BPA in the cans, which readily leaches into high fat liquids such as coconut milk

Instructions:

Mix ingredients in a blender or food processor.  Add more ice or water as needed for desired consistency.

To make a recovery smoothie, simply add ½ – 1 scoop protein powder, such as hemp, soy, pea or undenatued whey.

Comments:

I’m a big-time fan of good bacteria.  Why?  Because I’m a big-time fan of gut health.  I see it as the nutrition gate-way to a healthy body.  Without healthy digestion, foods are not broken down properly, absorbed efficiently, or eliminated when needed.  Without a healthy gut, whole, harmful proteins can invade the blood stream and cause inflammation and immune-function reactions.  Without a healthy gut, immune function is decreased and overall health is diminished.

And healthy bacteria, like the ones found in the Attune Dark Chocolate Probiotic bar in my smoothie, are one key to a healthy gut.  In fact, healthy bacteria have special benefits for athletes.  They:

• Increase antioxidant absorption.  Yes, this really does benefit non-athletes as well.  But, since free radicals are abundant after training, it’s important that athletes meet them head-on with high amounts of antioxidants.  And, wouldn’t you know it, probiotics eaten during recovery will increase antioxidant absorption, and thereby promote extra free radical fighting just when you need it.
• Promote higher levels of the natural virus-fighter, interferon, which is decreased in fatigued athletes.  Ever notice how some endurance athletes are sick more often than “less-healthy” individuals who don’t exercise nearly as much?  With endurance training, many athletes cross the line from improving health with exercise to hurting it (in some areas, anyway).  One area of suppression is the immune system, and specifically interferons, which are proteins made and released by cells in response to the presence of pathogens such as viruses, bacteria, parasites and tumor cells. Studies have shown an increase in interferons in fatigued athletes with the supplementation of healthy bacteria, and thereby a decrease in illnesses such as mononucleosis.
• Increase the bioavailability and absorption of proteins and fats by improving the breakdown of these nutrients in the digestive tract.  This certainly helps a cyclist meet extra nutrition needs.
• Reduce intestinal inflammation, bloating, and hypersensitivity to foods….common complaints among athletes during and after training.

How can you get more probiotics in your diet?  Try adding:

1. Functional foods with added probiotics such as the Attune Dark Chocolate Probiotic Bars.  If you tire of fermented dairy or you cannot tolerated it, but want another tasty option for daily probiotics, try these amazingly delicious bars.  In fact, they boost 6.1 billion Probiotic cultures per serving (Bifidobacterium lactis HN019, Lactobacillus acidophilus NCFM, Lactobacillus casei LC-11).  They also contain inulin, a prebiotic fiber that serves as probiotic food (yes, your healthy bacteria need to eat, too). And, while you’re at it, replace any “junk” desserts with the Attune Dark Chocolate bars and get the benefits of high-polyphenol dark chocolate and probiotics.
2. Eat natural fermented foods and drinks each day.  Good options include plain and plain Greek-style yogurts, kefir, kombucha, miso, high-quality aged cheese, sauerkrauts, and kimchi.  I’ll even help you make your own homemade high-probiotic yogurt.
3. If needed, add a high-quality probiotic supplement to your regimen.  Or, if you’d like to reduce the number of pills, use a multivitamin such as Rainbow’s Light that contains them.

Bonus Recipe: Homemade Coconut Milk

Heat 4 cups water until hot, but not boiling.  Add 1 ½ – 2 cups unsweetened coconut flakes and water to high-powered blender (the better the blender, the better the consistency) and blend on high for several minutes until thick and creamy. Pour through a colander and filter out the coconut pulp, then squeeze through a cheese cloth to filter the smaller pieces of coconut.  Refrigerate and use within 3-4 days.

It may not be the most popular topic of conversation, but your gut is important.  Treat it right.  Give it the healthy bacteria it needs from a variety of sources.  Try my Chocolate Banana Coconut Probiotic Smoothie with an Attune Dark Chocolate Probiotic bar, and your taste buds will thank you, too.  A healthy gut could be the difference between killing it on an epic adventure and being stuck on your couch at home with a cold.  The choice is yours.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body.

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