Upload
mafe07
View
273
Download
1
Tags:
Embed Size (px)
Citation preview
CONTENT
Rincones culinarios .............. 2
Osteoporosis ......................... 2
Yoga: Life balance ................ 4
Cuentos de café .................... 5
PGTP Birthdays .................... 6
NOTE FROM THE
EDITOR
Thanks to all of the PGTP who
contributed with the July
newsletter. I invite everyone
who wishes to write an article
or comment to contact [email protected].
July 2012
If you are traveling from or to Panamá you should be
aware that migratory regulations constantly change.
Call the consulate of the country you are going to visit and
ask what documentation is needed to enter your destination
(For example: yellow fever vaccine, medical insurance,
minimum Access budget required etc.).
If you want to travel from Panamá with your children call
(507) 507-1969 and contact immigrations so that they
explain all the steps you need to follow. Nowadays, they
require documentation even if both parents travel with their
children.
If friends and family visit Panamá:
What to do in the city?
Tour of the Esclusas de Miraflores, Panamá Canal
Las Américas Bridge
Casco Antiguo
Amador Causeway
Panamá Viejo
What to do in the country?
Bocas del Toro
San Blas (Guna Yala)
Las Perlas islands
Volcán Barú in Boquete
Valley de la Luna in Chiriquí
Colón coast
TRAVELING TIPS: PANAMÁ
For more information visit http://es.panamainfo.com/es/los-10-mejores-cosas-para-hacer-y-ver-
en-la-ciudad-de-panama
Happiness lies, first of all, on health.
George William Curtis
How to prevent osteoporosis Osteoporosis is a bone disease characterized by reduced bone mass It is responsible for increasing bone fragility and, in severe cases, causes spontaneous fractures. It is a disorder that has no symptoms. For this reason, sometimes it is not detected until the first bone is fractured. The most common fractures are the ones in the vertebrae, wrists, hips and pelvis. In youth and adulthood, there are ways to prevent bone breakdown that mainly affects elders. Diet and exercise play a key role in both prevention and treatment of osteoporosis. Risk factors Although osteoporosis is a
multifactorial disease, there are certain situations that increase its risk. Excessive alcohol consumption, smoking, prolonged immobilization, lack of regular exercise and a poor diet (low in calcium and vitamin D) are factors that increase the likelihood of occurrence of the disease. To ensure dietary intake of calcium it is necessary to consume at least 2 servings of milk, yogurt or cheese a day. It is also important to include foods that contain vitamin D to promote their fixation in bones. Also, it is essential to keep in mind that there are other factors that can cause osteoporosis: genetic background, older age, gender (women are more prone), amenorrhea, early menopause and prolonged therapy with corticosteroids.
CULINARY CORNERS –MARÍA FE OLIVARES
OSTEOPOROSIS –SOLANGE AZZOLINI
¿Did you ever try ‘bandeja paisa’?
Visit “Mi tierra colombiana” in
Chanis and eat like the guy on
Man vs. Food.
If you opt for a healthy, low carb
and vegetarian alternative eat at
Go Green located in Multiplaza’s
foodcourt.
To taste an exquisite Sunday
brunch, go to Hotel-Kitchen-Roof
Bar Tántalo in Casco Antiguo.
If you feel the need of adventure,
try Hindu and Lebanese food at
Masala in Bella Vista or Beirut in
the ‘Área Bancaria’ and Amador
Causeway.
It never hurts to eat a couple of
delicious empanadas at
Caminito’s in Costa del Este or
arepas at “El Gran Rincón
Venezolano” at Plaza de Cristal.
LIC. SOLANGE
AZZOLINI
For further information contact
Cel. 61075303
2
3
Disease Progression The fastest growth of bone mass happens from the onset of puberty to late adolescence: half of the total bone mass is acquired during this period. The consolidation phase begins and lasts about 25 or 30 years. In this period of life, the human bone reaches its highest mass. If the adequate bone mass is formed during childhood and adolescence, it may become a factor that prevents osteoporosis. For this reason, having a healthy diet is crucial. After 30 years or so, the curve of bone density starts to decrease and, eventually, the negative slope is more and more pronounced. Bone mass begins to decline slowly but at a steady rate. This loss affects both genders equally. Nevertheless, at the end of the menopause, women decrease in bone mass accelerates. According to several studies, the estrogen deficiency (female sex hormones) is the main cause of this difference between sexes. The bone loss occurs four times faster in the pre-end of menstruation. Worldwide, it is estimated that 1 in 3 women over 50 years old have osteoporosis. Why is vitamin D important? 1. Increases intestinal absorption of calcium and phosphorus. 2. Sets the calcium and phosphorus in bones and teeth. 3. Helps regulate calcium levels in blood (calcemia). Vitamin D is found in fortified dairy products, egg yolks and fish livers. Also, by sun exposure, your body is also able to form its own vitamin D.
Nutritional Aspect Food is a fundamental pillar. An adequate intake of calcium within a balanced diet (especially on the key stages of growth and bone development) is the key to prevent osteoporosis. Milk, yogurt and cheese are a major source of calcium. Some vegetables like kale, lettuce and spinach are also rich in this mineral. Nevertheless, the calcium in the vegetables is absorbed and used to a lesser degree, since it has a lower bioavailability. In some cases, calcium supplements are important. In spite of that, calcium in natural food protects the bones to a greater extent than a supplement. Moreover, the absorption of dietary calcium is favored by other nutrients, such as lactose and ascorbic acid, among other substances. Recommendations
Physical activity: improves
bone health, promotes muscle strength, coordination and good health in general.
Exercises: those in which one must bear their own weight. Activities such as walking or strength endurance circuits.
Drug treatment: specific
pharmacological or dietary supplements. Consult a doctor and a nutritionist so that they can work together.
Incorporate calcium to your diet and notice the difference in the short
and long term!
YOGA: LIFE BALANCE –ARIANA SANMAI ROBLES
4
In Sanskrit, the word “yoga” means union. It comes from the root yug that is also found in words such as conjugal and jugular. In yoga, we are seeking to unite our being with our ultimate nature searching for a union of our mind’s greatest expression with that of our body. The objective of yoga is to stop suffering.
There are many different forms, methods and schools of yoga in which the physical and mental practices are carried out. In the West we only understand the physical aspect. The most well known school of yoga is Raja Yoga, also called Royal or Classic Yoga.
Included in Raja Yoga is the Ashtanga, 8 limbs. The knowledge of this class of yoga was compiled in a document called Yoga Sutras by Patanjali in 300 B.C.E. The 8 limbs include 1) yamas, which are codes of ethical conduct such as non-violence; 2) niyamas, which describe committments such as devotion to the teacher; 3) asanas, the postures; 4) pranayama, breathing; 5) pratyahara, control of the senses and the final three; 6) dharana; 7) dyana and; 8) samadhi that describe the meditation processes. The practice is not linear, however; work on one, allows at times, the improvement or interest in another.
Yoga’s ethical code is based on universal values as Patanjalin says in yoga sutra II.31. But the difference from other spirtual practices is that it is thought that it is not enough to know the concepts or even recognize how difficult it could be to follow them if we do not have good health. Physical work allows one the well-being required to understand and apply this code in life. A person begins to know his or her body through the practice and to accept its limitations and understand the concepts of truth (satya) and non-violence (ahinsa). Furthermore, following universal values provides enough karma in order to continue practicing one’s asanas and improve one’s health. It is important to emphasize that yoga is not in conflict with any religion, in fact, people find tools in yoga that help understand the religion they grew up in.
In my own personal experience, I can share with you that in my first experiences during the moment of relaxation (shavasana), a wave of feelings came over me and made me cry. I did not know what was happening nor that yoga worked not only internal processes such as the digestion but that it also purged repressed feelings. Without being frightened off, I continued going to classes and each time I found more pleasure in doing the postures.
Later, I confronted my own vanity when noticing that I was constantly comparing myself with the others and I had to learn to accept the fact that my practice varied from day to day and I learned that my body was not always the same.
LIC. ARIANA
SANMAI ROBLES
CEL. 6241-8780
"There are many
paths to
enlightenment. Be
sure to follow one
with heart." -Lao
Tzu
“Living in harmony
with oneself is
living in harmony
with the universe."
- Marcus Aurelius
5
If you are interested in publishing an article contact [email protected]
I stopped comparing. I began to get to know myself both outside and inside the yoga mat. For example, I felt my resistance to changes, such as when the teacher gave a calmer class and I felt disappointed because I wanted to sweat or I saw my own violence when wanting to force my body into a posture.
Little by little, I integrated a number of concepts without noticing until one day I seemed very happy and people asked me, “What have you done to yourself?” This change has been so profound that I have decided to share these beautiful teachings. Remaining perceptive to the interests of others, I trust that like me, they will become more and more interested in other aspects of yoga.
A year ago, I tried to publish my first book, and it was one of the toughest experiences of my life. I sent my manuscript to several publishing houses, they all took ages to get back to me, when they finally got back to me they asked for a physical copy of the manuscript, they spoke of hiring someone to diagram the book, of coordinating with the printing press, of illustrating the cover… all of that so my 300 pages would be printed on a book that would be placed somewhere on a bookstore, far away from the world. There had to be a way to revamp the literary process. Of adapting writing to our current context, to stop treating books like a medium that is 500 years old. That is how I had a Eureka moment and came up with Cuentos de Café. Cuentos de Café is a guerrilla publishing house that wants to promote writers + illustrators through reading that is short and sweet. Once a month, I hold creative writing workshops where I host 15
writers + 1 illustrator. We get together for 2 hours, where we first have an inspiration session through a group dynamic. Then, we have a writing session. I choose and edit the best stories to compile the Menú de Cuentos. I have started to distribute the Menú de Cuentos in some coffeeshops and restaurants to exhibit the writers story by story, month after month. The clients at a restaurant can buy a story for $1, to read and share while they wait for their meal. Cuentos de Café is an invention, an experiment, a collaborative project. We need of anybody who believes in entrepreneurship + innovation + creativity to get literary project going. Are you in?
CUENTOS DE CAFÉ –STEFANY COHEN
If you want to let your
imagination go wild
contact
LAST NAME FIRST NAME DATE
Pérez Carlos 01-jul
Bru Bonnie 01-jul
Figueiredo Marcio 01-jul
Urdaneta Yesenia 02-jul
Urbano Gatica Jorge 02-jul
Espinoza Verónica 03-jul
Nava Mata Luis David 03-jul
Morales Diana 05-jul
H Monterrubio Ricardo 05-jul
Moreno de la Riva Érica 07-jul
McBryar Dustin 07-jul
González Salazar Vinky 08-jul
Hünicken Agustina 08-jul
Gómez Juan 08-jul
Ballestrero Francisco 09-jul
Gaete Klagges María Isabel 10-jul
Mohallem Tarik 11-jul
Taracena Claudia 11-jul
Carlesso Nelson 12-jul
Bruzzone Daniela 12-jul
Sapene Francisco 12-jul
Uribe José 13-jul
Cobo Francisca 14-jul
Cobo Muller Francisca 14-jul
Socorro Manuel 14-jul
Azzolini Solange 14-jul
Zuniga Claudia 14-jul
Parra Ferrer Cesar Daniel 15-jul
Papp Tiffanie 15-jul
Castillo Beatriz 15-jul
Blanco Héctor 16-jul
Becerril Francisco 16-jul
Serna Andrés 17-jul
Acosta Carlos 18-jul
Rueda Juan Carlos 19-jul
Nava Quintero Joseli 20-jul
Silva Reyes Mateo 21-jul
Sánchez Yamila 21-jul
Santos Carbajal Liliana 22-jul
Marinelli Enzo 23-jul
Guzmán Alejandro 23-jul
Noriega Gordillo José Fernando 23-jul
Barrales Christian 24-jul
Bavcar Poblete Rodrigo 25-jul
Olivares María Fe 25-jul
LAST NAME FIRST NAME DATE
Isabel Aliaga 01/07/2005
Eva Flores 01/07/2010
Maya Rodríguez 01/07/2010
Alfredo Acosta 03/07/1991
Ignacio López 04/07/2010
Brittany Lintz 05/07/1991
Kristen Lintz 05/07/1991
Ignacio León 05/07/2007
Andrea Gómez 06/07/2005
Olga Carolina López Sayegh 07-jul
Diego Alejandro Sánchez 07-jul
Ana Gabriela Perdorno 10-jul
Paulina Mendoza 13-jul
Emilia Isabel Parra 13-jul
Piero Reggiardo 14/07/2001
Marcela Corral 14/07/2009
Alejandro Vargas Mejía 16/07/2005
Emil Hettich 17/07/2005
Valentina Toro 17/07/2006
Mauricio Felicissimo 19/07/2003
Jimena Chavarría 19/07/2007
Catalina Toro 19/07/2008
Luis López 21/07/1997
Jimena Camargo 23/07/2007
María José Márquez 24/07/1995
Claudia Valentina Guerra Urdaneta 24/07/1998
Gabriela Serrano 26/07/2000
Sofía Cristina Tellechea Mingoia 27/07/1998
Daniela Roa 28/07/1998
Isabella Jiménez Delgado 29/07/2009
Santiago Jiménez Delgado 29/07/2009
Paula Aguilar 29/07/2006
LAST NAME FIRST NAME DATE
Espinosa Jaime 26-jul
Chávez Eduardo 26-jul
Pérez Mauri Ernesto 26-jul
García Alberto 26-jul
Zerza Armin 27-jul
Ortiz Cesar 27-jul
Mata Hernández Viviana 27-jul
Aulenbacher Carlos 27-jul
Leal Claudia 28-jul
Zaranda Neife 28-jul
Harris-Jovert Bárbara 29-jul
González Villaseñor Vera Iliana 29-jul
Urbano Julio Martin 30-jul
Figueroa Alejandro 30-jul
Rojas José 31-jul
Rubino Rita 31-jul