Chocolate Spiced Ulu Bread

It is peak ulu (breadfruit) season in Hawaii, so got inspired to make some type of gluten-free bread with ulu. I ended up using the Paleo Pumpkin Bread recipe from Coconuts and Kettlebells. After a couple of switches in ingredients, it turned out super amazing! I ended up creating a tropical version of Coconuts and Kettlebells' pumpkin bread. Instead of using pumpkin, I used ulu. Instead of using vanilla, I used lilikoi (passionfruit) liquor. Instead of maple syrup, I used blackstrap molasses for added flavor and nutrients. May you enjoy your spiced chocolate ulu bread with aloha!

Ingredients:

• 1 cup pure ripen ulu puree

• 4 large eggs or egg substitute, room temperature

• ¼ cup sugar

• ¼ cup melted coconut oil

• ¼ cup blackstrap molasses

• 1 tablespoon vanilla extract, almond extract, maple syrup, or lilikoi liqueur

• 1 ½ cup blanched almond flour

• ½ cup tapioca or arrowroot flour

• 2 tbsp of coconut flour or 6 tbsp of white rice flour

• 1 2/3 teaspoon baking soda

• 1/3 teaspoon cream of tarter or another acidic substitute (ex. lemon juice)

• 1 teaspoon of Vietnamese cinnamon powder

• ½ teaspoon sea salt

• ½ cup chocolate chips + 2–3 tablespoons for topping

• Optional ingredients to increase warming flavors: 2 teaspoon of ground ginger, 1 teaspoon of allspice, and 2 tablespoons of fresh ginger

You can read the directions for this recipe on Coconut and Kettlebells.

Ulu (Breadfruit) Tortilla

I had a client with an intolerance of tapioca, so I played around with using arrowroot and rice flour to make ulu tortillas.  I found arrowroot to be most similar to using tapioca in making these ulu tortillas inspired by living on the Big Island of Hawaii and a recipe by Tom Pickett. You can use rice flour, but they are just more fragile to handle. Chef Tom Picket uses guar gum and sugar in his recipe, which I didn’t seem to miss in my version. His recipe can be found here. 

Ingredients

12 oz of shredded and grated ulu (breadfruit) - You can buy frozen ulu packages from here.  

1/4 cup of arrowroot flour/starch or tapioca flour from bobs red mill

3 teaspoon of coconut oil or palm oil (this type of fat will add a more golden color to the tortilla)

1/4 tsp of salt

1/4 tsp of sugar (optional)

Directions

Heat stainless steal or caste iron pan over medium temperature.

Blend all of the ingredients together in a food processor.  

Create 1-2 inches in diameter balls - depending how large you would like the tortilla.  

Get two pieces of wax paper (about 10 inches in width and diameter).  Place ball of ulu between them. You can use a rolling pin or tortilla press to flatten it.  Gently remove the tortilla from the wax paper.  

Place tablespoon of fat on heated pan.  

Place tortilla in hot oiled pan.  

Allow the tortilla to warm up; don’t flip it or move it until it is fully warm and golden on heated side (bottom part that touches the pan).  The heat will convert the starch to gelatin, which is when the starch granules swells with water when exposed to heat and also called starch gelatinization. 

Remove tortilla from heat when both sides are golden and the inside of the tortilla is fully cooked.  Depending on the thickness of the tortilla, heat, and preference, the process can take around 5-10 minutes to cook on each side.

I use ulu tortillas to make fish tacos with pineapple salsa - three great combinations, especially when using seared ono or mahi mahi!

Seed (Bija) Mantras, Chakras & Me

I have been chanting more regularly since I started taking kundalini yoga classes on the Big Island. Through my experience taking these types of classes and other angels in my life, I have realized that certain types of chanting and pranayama practices, like breath of fire, are now more effective in shaking my body and nervous system back into a more easeful state when feeling sticky or frozen in my body. A more easeful state would sometimes come out of me as I gently cried out the tension and release tension from the vibrations coming from the chanting and pranayama practices.  At times, the process also included making more sense of past pictures with clearer pictures, and bodily sensations, which somehow helped soothed, calmed, and nurtured my mind more than any verbal story could do.  

When chanting, I am able to notice the sensations that are different from the vibrations coming from my chants; allowing me to catch and release or process these sensations not from my chants more easily - without pushing, blocking, or being delusional by them.  Some of these sensations could be associated with hypervigilance, overthinking (worries), my default defense mechanisms, fear trapped in my body - sensations associated with feelings of discomfort, disconnection, and not wanting to be in the present moment. 

In class, I am able to chant and practice pranayama for a full hour. As a personal practice, I mix sets of breath of fire followed by chanting seed mantras associated with different chakra (energy centers) for a couple of minutes at a time throughout the day when I get a chance. 

Lately, I have been chanting the seed mantra, “Lam,” associated with the root chakra. I noticed that connecting to the vibrations associated with this seed mantra helps ground me and connect me to my heart and true nature.  I practice chanting this seed mantra about 108 times (sometimes all the way through or breaking the chants up into 3-4 sets). Recently, I have been mixing these chants throughout my weight training practices or doing them while cooking. I also normally practice breath of fire before chanting; doing about 30-50 reps of breath of fire for about 2-3 sets at a time, in a sitting or supine position.  

These tools from yoga have been helping me so much, especially with adapting to living with Pele (the fire and volcanic Hawaiian goddess) with the raw and chaotic culture on the Big Island, along with working through the grief from the shifts in 2020. Writing and talking wasn’t enough for me to process so much change in life. Even though I am grateful for living on such a beautiful island and don’t regret moving here, being physically far from many of my close friends and longtime students was hard for me.  Practicing grounding tools to work with impermanence and fear has been very helpful in keeping me focus on my karma (trying to work on not focusing on other peoples karma…), higher purpose, and deep intentions.

May these practices or whatever ones you do support you to focus on your karma, higher purpose, and deep intentions. 

List of Bija (one-syllable seed sounds) Mantras to Chant for Each Chakra

• Muladhara. Root chakra. Chant “Lam.” Element: earth. Energy: safe, grounded. Action: I am (the “a” in Lam is pronounced as ah or uh).

• Svadisthana. Sacral chakra. Chant “Vam”. Element: water. Energy: in the flow. Action: I feel.

• Manipura. Solar Plexus chakra. Chant “Ram”. Element: fire. Energy: self-mastery. Action: I do.

• Anahata. Heart chakra. Chant “Yam”. Element: air. Energy: love, the drum that needs no drummer. Action: I love.

• Vishuddha. Throat chakra. Chant “Ham”. Element: ether. Energy: creativity, expression, purification. Action: I speak.

• Ajna. Third eye chakra. Chant “Aum” or also known as, “Om”. Element: transcendent. Energy: mind. Action: I see.

• Sahasrara. Crown chakra. Chant: instead of chanting, we just listen. Element: nothing, everything, and all that is between and beyond that. Action: I know.

You can chant the bija mantra 108 times. You can use the necklace in the box to keep track of each chant (it has 108 beads, plus an extra one to know when you start and end). Sometimes, I just use a timer, by taking the length of my chant (5-10 seconds) and calculating the time accordingly on how long it would take me to chant the mantra 108 times.  

References

https://www.evolutionvt.com/chanting-the-chakra/ 6/1/21

https://www.yogajournal.com/video/chakras-101-how-bija-mantras-balance-the-subtle-body/ 6/1/21

Thoughts on Beginner Hamstring Strength Progression, Part II

Hamstrings help you extend your hips and consist of three main muscles (the semimembranosus, semitendinosus, and bicep femoris). The semimembranosus, semitendinosus, and long head bicep femoris cross the hip and knee joint. When these muscles are injured or weak, it can be hard to do athletic sports, walk with ease, or even sit down without feeling pain. Finding the appropriate progression of exercises can be difficult to figure out when starting out; working with a physical therapist, movement therapist, or strength trainer, depending on what you are working can be very helpful during these struggles.

Well, I have written below some beginner hamstring exercises using bodyweight below that you might want to explore. Allow form and pain to be your guide. Meaning, don’t lose your form for doing more repetitions and don’t do any exercise that causes you pain. And as with any exercise program, including this one, please talk with your doctor before starting something new. I have also written recommended sets and repetitions for getting stronger hamstrings. Click here to get that information.

Now you may think that light weight (if that is your body weight) may not get you any gains; current research is showing that this idea could be a myth. Light weight, with enough mechanical tension and reps (basically close to failure), could create as much gains as with heavy weight (load close to your 1 max rep). In a recent study, done by Brad J Schoenfeld et al, low load resistance training still demonstrated improvements in muscle hypertrophy in well trained men. This research and more goes to show that we still have so much to still learn in the science of strength training.

For beginners and people who are deconditioned, consistency in exercises is probably going to matter the most, so focus on just doing the exercises and not the details or the roots of the forest. If you have any questions and want extra help, I offer 1:1 sessions and can be reached at angeles@angelesrios.com .

Hamstring Curls

Dynamic Muscle Contraction

Slow and controlled (legs moving through honey)

2-6 timing in movement, example: flex knee for 2, 1 and extend knee for 2, 1.  

Legs

Single (unilateral, right or left leg)

Double (bilateral, both right or left leg)

Bridges

Muscle contraction style:

Isometrics

5-10 seconds holds 

10-20 percent effort, focusing on engaging hamstrings, not back

Dynamic

Slow and controlled

2-6 count movement, example: 3,2,1 & 3,2,1 down

Knee flexion

0 degree (knee is straight)

90 degree (ex. knee is flexed 1/2 way, corner of square)

120 degree (feet are pretty close to butt)

Legs

Double (bilateral, both right and left leg)

Single (unilateral, right or left leg)

Hip extensions

Body Position

Hips in prone position (body/face facing floor)

For the isometric version, a supine position may initially be a better place to start if your breathwork/core needs to catch up in strength

Pillows can be used under hips to support lower back

Upper body can be on floor or elevated with bent arms and forearms on floor

Co-contraction (kime/engaged core during isometric and dynamic movement)

Knees stay straight

Keep ankles dorsiflexed (keeps calves from overworking)

Muscle Contraction Style:

Isometrics

Lay in body in supine (on your back) or in prone position

squeeze butt and reach through heels

Dynamic

Squeeze butt and press pubic bone on floor or pillows

Exhale and deep co-contraction as you lift legs from hips and floor

Inhale to lower legs down

Legs

Single Leg lift (left or right leg)

Double Leg lift  (both left and right leg; more challenging)

Link to Part I

Link to The Why, Who, What, When to Beginner Hamstring Strength Exercises

References

Thorborg, K., Opar, D., & Shield, A. (Eds.). (2020). Prevention and Rehabilitation of Hamstring Injuries. doi:10.1007/978-3-030-31638-9

Hirose, Norikazu1; Tsuruike, Masaaki2 Differences in the Electromyographic Activity of the Hamstring, Gluteus Maximus, and Erector Spinae Muscles in a Variety of Kinetic Changes, Journal of Strength and Conditioning Research: December 2018 - Volume 32 - Issue 12 - p 3357-3363 doi: 10.1519/JSC.0000000000002747

Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015;29(10):2954-2963. doi:10.1519/JSC.0000000000000958

The Why, Who, What, & When to Beginner Hamstring Strength Exercises

I am attempting to use more graphics to help explain how I process, learn, and teach as a dominant visual and kinesthetic learner. I hope this graphic helps you get started on doing hamstring strength exercises, which I tried to be as clear and concise without getting lost in the woods. Lastly, this is not an exhaustive explanation. If you would like more help, I offer private sessions online and outdoors in Santa Cruz.

In my next blog, I will dive into more depth on how to do them. For now, I just got excited to post my first graphic I used from Canva! As always, check in with your doctor before starting any new exercise program.

Thoughts on Hamstring Beginner Strength Exercises , Part I

Thoughts on Beginner Hamstring Strength Exercises, Part II

Thoughts on Beginner Hamstring Strength Progression, Part I

During the quarantine, I have been wanting to get back into blog writing with a different approach; representing how I visually process movement and teach. This post will be among of series on this exploration. Today I want to get into hamstring progression and doing hip extension without equipment. I am taking on hamstring strength, because so many people are becoming sedentary and not moving through full hip extension, which can lead to weak hamstrings and injuries - especially during athletic endeavors. Today, I want to share with you a flow of exercises I sometimes use with students.

From my experience, working the core and glutes before challenging the hamstrings can help with certain muscular imbalances that can impact hamstring function and prevent the overuse of the back muscles when doing hamstring exercises, like the bridge. I sometimes add hamstring isometrics when the mind-body connection needs a deeper connection before doing dynamic hamstring exercises.

In the next blog, I will get into specific hamstring exercises.

Link to Part II

Link to The Why, Who, What, When to Beginner Hamstring Strength Exercises

Updated Online Classes for April 2020

Pranayama & Posture

Want to improve your posture and shift your mood? To do that, we got to develop muscle-mind connections that will expand and challenge your body awareness and consciousness. My class will help you change the way you move and to get in touch with muscles and deep desires you didn't know you had. Click here to sign up!

assclass

Want to reach higher levels of strength? To do that, we got to develop muscle-mind connections that will expand and challenge your body awareness. My class will help you change the way you move and to get in touch with muscles you didn't know you had.

We will go over mobility, strength, breath work, and mind-muscle exercises to get your ass stronger using a holistic approach. Click here to sign up!

Community Yoga Nidra

We will do some gentle yoga exercises followed by a guided meditation. Afterwards, there will an interactive discussion for those interested. Click here to sign up!

Sliding scale for all classes is $10-$20. No one will be turned away for lack of funds.  To make a donation, you can Venmo me @angeles-rios or PayPal me using angeles@angelesrios.com to make a donation.

Searching For Strength?

Are you searching for strength during Shelter-In-Place? Well, folks, I got a class for you. Get your glutes on with this assclass. 

I will be holding a beta version of this online class this Monday at 5 PM. You can sign up through Calendly with this link to get more information about it.

If you are searching for inner strength, I am teaching an online Community Yoga Nidra class on Tuesdays, at 8PM.  This class will began with gentle yoga exercises and breath work - followed by a guided meditation. You can sign up through Calendly with this link to get more information about my Tuesday Community Yoga Nidra class.

Sliding scale for classes is $10-$20. No one will be turned away for lack of funds.  To make a donation, you can Venmo me @angeles-rios or PayPal me using angeles@angelesrios.com to make a donation.