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
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.
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
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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.
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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?
