1. July 2012
TRAVELING TIPS: PANAMÁ
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
CONTENT
children. Rincones culinarios .............. 2
If friends and family visit Panamá: Osteoporosis ......................... 2
Yoga: Life balance ................ 4
 What to do in the city?
Cuentos de café .................... 5
Tour of the Esclusas de Miraflores, Panamá Canal
PGTP Birthdays .................... 6
Las Américas Bridge
Casco Antiguo
NOTE FROM THE
Amador Causeway EDITOR
Panamá Viejo Thanks to all of the PGTP who
 What to do in the country? contributed with the July
newsletter. I invite everyone
Bocas del Toro
who wishes to write an article
San Blas (Guna Yala) or comment to contact
newsletter@pgtpanama.com.
Las Perlas islands
Volcán Barú in Boquete
Valley de la Luna in Chiriquí
Colón coast
For more information visit http://es.panamainfo.com/es/los-10-mejores-cosas-para-hacer-y-ver-
en-la-ciudad-de-panama

2. CULINARY CORNERS –MARÍA FE OLIVARES
¿Did you ever try ‘bandeja paisa’? If you feel the need of adventure,
Visit “Mi tierra colombiana” in try Hindu and Lebanese food at
Chanis and eat like the guy on Masala in Bella Vista or Beirut in
Man vs. Food. the ‘Área Bancaria’ and Amador
Causeway.
If you opt for a healthy, low carb
and vegetarian alternative eat at It never hurts to eat a couple of
Go Green located in Multiplaza’s delicious empanadas at
foodcourt. Caminito’s in Costa del Este or
arepas at “El Gran Rincón
To taste an exquisite Sunday Venezolano” at Plaza de Cristal.
brunch, go to Hotel-Kitchen-Roof
Bar Tántalo in Casco Antiguo.
Happiness lies, first of all, on health.
George William Curtis
OSTEOPOROSIS –SOLANGE AZZOLINI
LIC. SOLANGE
AZZOLINI How to prevent osteoporosis multifactorial disease, there are
certain situations that increase its
For further Osteoporosis is a bone disease risk. Excessive alcohol
information contact characterized by reduced bone consumption, smoking,
solazzolini@hotmail.com mass It is responsible for prolonged immobilization, lack of
Cel. 61075303 increasing bone fragility and, in regular exercise and a poor diet
severe cases, causes spontaneous (low in calcium and vitamin D)
fractures. are factors that increase the
likelihood of occurrence of the
It is a disorder that has no disease.
symptoms. For this reason,
sometimes it is not detected until To ensure dietary intake of
the first bone is fractured. The calcium it is necessary to
most common fractures are the consume at least 2 servings of
ones in the vertebrae, wrists, hips milk, yogurt or cheese a day. It is
and pelvis. also important to include foods
that contain vitamin D to
In youth and adulthood, there are promote their fixation in bones.
ways to prevent bone breakdown
that mainly affects elders. Diet Also, it is essential to keep in
and exercise play a key role in mind that there are other factors
both prevention and treatment of that can cause osteoporosis:
osteoporosis. genetic background, older age,
gender (women are more prone),
Risk factors amenorrhea, early menopause
and prolonged therapy with
Although osteoporosis is a corticosteroids.
2

3. Disease Progression Nutritional Aspect
The fastest growth of bone mass Food is a fundamental pillar. An
happens from the onset of puberty to adequate intake of calcium within a
late adolescence: half of the total balanced diet (especially on the key
bone mass is acquired during this stages of growth and bone
period. development) is the key to prevent
osteoporosis.
The consolidation phase begins and
lasts about 25 or 30 years. In this Milk, yogurt and cheese are a major
period of life, the human bone source of calcium. Some vegetables
reaches its highest mass. like kale, lettuce and spinach are also
rich in this mineral. Nevertheless,
If the adequate bone mass is formed the calcium in the vegetables is
during childhood and adolescence, it absorbed and used to a lesser degree,
may become a factor that prevents since it has a lower bioavailability.
osteoporosis. For this reason, having
a healthy diet is crucial. In some cases, calcium supplements
are important. In spite of that,
After 30 years or so, the curve of calcium in natural food protects the
bone density starts to decrease and, bones to a greater extent than a
eventually, the negative slope is supplement. Moreover, the
more and more pronounced. absorption of dietary calcium is
favored by other nutrients, such as
Bone mass begins to decline slowly lactose and ascorbic acid, among
but at a steady rate. This loss affects other substances.
both genders equally. Nevertheless,
at the end of the menopause, women Recommendations
decrease in bone mass accelerates.
 Physical activity: improves
According to several studies, the bone health, promotes muscle
estrogen deficiency (female sex strength, coordination and good
hormones) is the main cause of this health in general.
difference between sexes. The bone
loss occurs four times faster in the  Exercises: those in which one
pre-end of menstruation. must bear their own weight.
Worldwide, it is estimated that 1 in 3 Activities such as walking or
women over 50 years old have strength endurance circuits.
osteoporosis.
 Drug treatment: specific
Why is vitamin D important?
pharmacological or dietary
supplements. Consult a doctor
1. Increases intestinal absorption of
and a nutritionist so that they
calcium and phosphorus.
can work together.
2. Sets the calcium and phosphorus
in bones and teeth. Incorporate calcium to
3. Helps regulate calcium levels in your diet and notice the
blood (calcemia). difference in the short
and long term!
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.
3

4. YOGA: LIFE BALANCE –ARIANA SANMAI ROBLES
LIC. ARIANA 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,
SANMAI ROBLES 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
CEL. 6241-8780 describe committments such as devotion to the teacher; 3) asanas,
the postures; 4) pranayama, breathing; 5) pratyahara, control of
AROBLESROBLES@GMAIL.COM 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.
"There are many 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
paths to that it is thought that it is not enough to know the concepts or even
enlightenment. Be 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
sure to follow one 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
with heart." -Lao understand the concepts of truth (satya) and non-violence (ahinsa).
Tzu 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.
“Living in harmony In my own personal experience, I can share with you that in my first
experiences during the moment of relaxation (shavasana), a wave of
with oneself is 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
living in harmony the digestion but that it also purged repressed feelings. Without
with the universe." being frightened off, I continued going to classes and each time I
found more pleasure in doing the postures.
- Marcus Aurelius
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.
4

5. 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.
CUENTOS DE CAFÉ –STEFANY COHEN
A year ago, I tried to publish my writers + 1 illustrator. We get
first book, and it was one of the together for 2 hours, where we first
toughest experiences of my life. I have an inspiration session
sent my manuscript to several through a group dynamic. Then,
publishing houses, they all took we have a writing session. I choose
ages to get back to me, when they and edit the best stories to compile
finally got back to me they asked the Menú de Cuentos.
for a physical copy of the
manuscript, they spoke of hiring I have started to distribute the
someone to diagram the book, of Menú de Cuentos in some
coordinating with the printing coffeeshops and restaurants to
press, of illustrating the cover… all exhibit the writers story by story,
of that so my 300 pages would be month after month. The clients at
printed on a book that would be a restaurant can buy a story for $1,
placed somewhere on a bookstore, to read and share while they wait
far away from the world. for their meal.
There had to be a way to revamp Cuentos de Café is an invention, an
the literary process. Of adapting experiment, a collaborative
writing to our current context, to project. We need of anybody who
stop treating books like a medium believes in entrepreneurship +
that is 500 years old. That is how I innovation + creativity to get
had a Eureka moment and came literary project going.
up with Cuentos de Café. Cuentos
de Café is a guerrilla publishing Are you in? If you want to let your
house that wants to promote imagination go wild
writers + illustrators through contact
reading that is short and sweet. stefycohen@gmail.com
Once a month, I hold creative
writing workshops where I host 15
5
If you are interested in publishing an article contact newsletter@pgtpanama.com

6. 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 LAST NAME FIRST NAME DATE
Isabel Aliaga 01/07/2005
McBryar Dustin 07-jul
Eva Flores 01/07/2010
González Salazar Vinky 08-jul
Hünicken Agustina 08-jul Maya Rodríguez 01/07/2010
Gómez Juan 08-jul Alfredo Acosta 03/07/1991
Ballestrero Francisco 09-jul Ignacio López 04/07/2010
Gaete Klagges María Isabel 10-jul Brittany Lintz 05/07/1991
Mohallem Tarik 11-jul Kristen Lintz 05/07/1991
Taracena Claudia 11-jul Ignacio León 05/07/2007
Carlesso Nelson 12-jul
Andrea Gómez 06/07/2005
Bruzzone Daniela 12-jul
Olga Carolina López Sayegh 07-jul
Sapene Francisco 12-jul
Diego Alejandro Sánchez 07-jul
Uribe José 13-jul
Ana Gabriela Perdorno 10-jul
Cobo Francisca 14-jul
Paulina Mendoza 13-jul
Cobo Muller Francisca 14-jul
Socorro Manuel 14-jul Emilia Isabel Parra 13-jul
Azzolini Solange 14-jul Piero Reggiardo 14/07/2001
Zuniga Claudia 14-jul Marcela Corral 14/07/2009
Parra Ferrer Cesar Daniel 15-jul Alejandro Vargas Mejía 16/07/2005
LAST NAME FIRST NAME DATE
Papp Tiffanie 15-jul Emil Hettich 17/07/2005
Espinosa Jaime 26-jul
Castillo Beatriz 15-jul
Chávez Eduardo 26-jul Valentina Toro 17/07/2006
Blanco Héctor 16-jul
Pérez Mauri Ernesto 26-jul Mauricio Felicissimo 19/07/2003
Becerril Francisco 16-jul
García Alberto 26-jul Jimena Chavarría 19/07/2007
Serna Andrés 17-jul
Zerza Armin 27-jul Catalina Toro 19/07/2008
Acosta Carlos 18-jul
Ortiz Cesar 27-jul Luis López 21/07/1997
Rueda Juan Carlos 19-jul
Mata Hernández Viviana 27-jul Jimena Camargo 23/07/2007
Nava Quintero Joseli 20-jul
Aulenbacher Carlos 27-jul María José Márquez 24/07/1995
Silva Reyes Mateo 21-jul
Leal Claudia 28-jul
Sánchez Yamila 21-jul Claudia Valentina Guerra Urdaneta 24/07/1998
Zaranda Neife 28-jul
Santos Carbajal Liliana 22-jul Gabriela Serrano 26/07/2000
Harris-Jovert Bárbara 29-jul
Marinelli Enzo 23-jul Sofía Cristina Tellechea Mingoia 27/07/1998
González Villaseñor Vera Iliana 29-jul
Guzmán Alejandro 23-jul
Daniela Roa 28/07/1998
Urbano Julio Martin 30-jul
Noriega Gordillo José Fernando 23-jul
Isabella Jiménez Delgado 29/07/2009
Figueroa Alejandro 30-jul
Barrales Christian 24-jul
Rojas José 31-jul Santiago Jiménez Delgado 29/07/2009
Bavcar Poblete Rodrigo 25-jul
Rubino Rita 31-jul Paula Aguilar 29/07/2006
Olivares María Fe 25-jul