Healthy Happy Event at El Litoral

Evènement Santé au El Litoral

Surely you’ve already heard the proverb, “Preventing is better than curing,” isn’t it? To keep this state of mind, we are pleased to invite you to a

Healthy Happy Event at El Litoral

the 28th of November 2017 sarting at 4:30 pm


Evènement Santé au El Litoral


At this totally free event, you will enjoy appetizers and soft drinks!

In addition, we will be pleased to present 3 speakers specialized in your well-being:

  • Anne-Marie Bergeron, our Yoga and Pilates instructor;
  • Blair Christink, the specialist of spine and sports;
  • Saul Nuñez, our massage-therapist.


Who are they and how can they help you

to keep your Olympic shape !?


  • Anne-Marie Bergeron:

Most of you already know Anne-Marie and / or have already had the chance to meet her and participate in one of her yoga or pilates classes.

Anne-Marie is full of energy that many envy her and makes your health number one priority when you attend her classes. Her years of yoga practice make her a teacher capable of providing you with a higher quality education. Her establishment, El Litoral could be called Sanctuary where you recharge your energy and good waves at each visit!



  • Blair Christink:

Blair is an expert in everything related to the spine. We all know that this part of the body is the one we must “pamper” the most because it is the essential element of our body. It is also the one who suffers from all the attacks of the daily stress that surrounds us, not to mention the physical accidents of life.

Blair offers ergonomic consultations and various treatments to get you back into shape. His experience of more than 30 years ensures unrivaled know-how in the region.



  • Saul Nuñez:

Saoul is a massage-therapist. His role is to make you rest and relax during his deep massages. His massage practice means that you will always be re-energized after a session. The massages dispensed by Saoul can be either preventive or curative.

It is always preferable to provide preventive massages to allow your body to evacuate stress and refuel your well-being.



This health event is the first of a series that will be proposed to you in the weeks to come. Our goal at El Litoral is to make you aware of your health and well-being in preventive terms. We want you to take care of yourself and keep fit. We invite you to suggest areas where you would like advice. For example, we have planned nutritional consultations and life coaching and we are waiting for any other suggestions.

Only one goal counts for us:




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Mudras or Hand yoga

Mudras ou Yoga des Doigts

We all wondered one day whether there was any special meaning to the position of hands and fingers in yoga sessions. The answer is yes!

To better understand, we invite you to read more and to immediately start practicing

Mudras or Hand yoga


Mudras ou Yoga des Doigts



You can practice mudras as well during yoga classes as during your meditation, transportation, queues, etc.

Knowing that your fingers are vectors of energy, it is advisable to stimulate them by shaking them or by hitting them lightly. Your fingers are also the representation of the 5 elements:

  • The thumb corresponds to fire (Agni)
  • The index represents the air (Vayu)
  • The middle finger is associated with the ether (Akasha)
  • The ring finger relates to the earth (Prithvi)
  • and the little finger means water (Jala).



What are the most used mudras?


  • Atmanjali Mudra


Image result for AtmanjaliThis is the mudra of thanks and request.

Hands are joined in front of the heart chakra with a small space between the palms.



  • Gyan mudra

Image result for Gyan mudra styliséIt is the mudra of meditation par excellence. Lightly press your index finger on your thumb, palm to the sky. The combination between the thumb (fire) and the index (air) allows the circulation of energy in the circle thus formed.



  • Ganesha Mudra

This movement is used to cross or remove obstacles.Image result for ganesha mudra stylisé

It relieves stress and elevates the mind.



  • Apan Mudra


Image result for apan mudra styliséThis action promotes the circulation of air in your body and produces an increase in the elimination of toxins.



  • Uttarabodhi Mudra


This movement helps boost self-confidence with the ultimate goal of achieving happiness.Image result for uttarah bhody mudra stylisé

The practice of this mudra leads you to the idea that there is no negative energy in your life. Whatever your current challenges, everything will work out in the future.

This is the charging movement of your batteries!



As you can see, our fingers are associated with the 5 elements and depending on the mudras performed, the benefits of this practice are virtually unlimited.

Do not wait any longer to register for the yoga classes offered by El Litoral, you will feel the benefits immediately! The return of well-being is at your fingertips!

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Yoga and Lifestyle

Yoga et Hygiène de Vie

We all know that achieving happiness requires a healthy lifestyle. A healthy lifestyle consists of a healthy diet, restful sleep, body hygiene, exercise, good hydration, the avoidance of alcohol and tobacco, relaxation, oxygenation and meditation. That’s a lot, isn’t it?

Today, we show you that it is quite possible to achieve balance by combining

Yoga and Lifestyle


Yoga et Hygiène de Vie


Read below the perfect plan!


  • A healthy and balanced diet

Choose fresh fruits and vegetables, preferably at each meal. If possible, avoid fatty and processed foods. We are fortunate in Panama to be able to eat fish easily and at very affordable costs. Do not hesitate!



  • A restful sleep

All scientists will tell you, the secret of a balanced life is sleep. Some people only need 6 hours to be in good shape, others will not be funcionnal until after 8 hours of sleep. Try and find your rhythm!



  • Body hygiene

Although it seems obvious, body hygiene is not just a daily shower! It is very important to take special care of your body. Teeth, in particular, are an often overlooked area while the health of your teeth, nails and hair is indicative of your general condition. So, pamper yourself!



  • A moderate use of alcohol and tobacco

It is always nice to sip a cocktail by the pool, but do not make it a habit! Make it a reward! However, avoid at all costs tobacco that has no advantage on its side. At worst, limit your consumption!



  • Good hydration

Normally, in continental countries, it is strongly recommended to drink 1 liter and a half of water a day. In tropical countries, such as our beautiful Panama, do not hesitate to pass this amount to 2 liters minimum. (water, right! not cocktail! 😉 )



  • Exercise, relaxation, oxygenation, meditation, do you think of something ?

Of course, YOGA!

Yoga brings you all the necessary complement to your lifestyle. Soft exercises performed while controlling your breathing are the very foundations of yoga. Relaxation and meditation are the complements. Register for a yoga class at El Litoral so you can see for yourself.



As you may have read, when it comes to lifestyle, this sometimes seems completely unrealizable to the extent that you have to have time to exercise, eat properly, without neglecting sleep. If you have a professional activity on the top of it, it may not possible.

Unless … you opt for yoga because it allows you to perform your physical activities, meditation and relaxation while taming your breathing. The bonus is that the yoga classes at El Litoral bring you good mood as a bonus!

Join us quickly and regain control of your life! Namaste



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The process of a Yoga Session

Le Déroulement d'une séance de yoga

So you’ve decided to go to yoga? What a good idea! You will love it 🙂

In order for you to know what to expect, we recommend you read this article which explains you step by step

The process of a Yoga Session


Le Déroulement d'une séance de yoga


Yoga at El Litoral is a moment of fullness. Anne-Marie gives you her classes in an atmosphere of total relaxation and you will be delighted by her energy!

A yoga class lasts an average of 1 hour and usually takes place in 3 stages:

  • Relaxation
  • Exercises and / or postures
  • Meditative relaxation


Let’s go?



  • The relaxation of course start

This step aims to relax all the muscle mass and prepare for the yoga class itself.

The relaxation is practiced in savasana posture (lying on the back, the palms towards the sky, the limbs relaxed). This is the transition stage between the stress of everyday life, the parasitic thoughts and the yoga class.

Breathing is essential throughout the course, but a good breath during this relaxation phase is important to take full advantage of the entire course.



  • Exercises and / or postures

This is the heart of the yoga class. They are called asanas, they are physical exercises. It is during this part of the course that one stretches one’s muscles, that one strengthens one’s internal organs, and that one stimulates one’s blood and lymphatic circulation. The exercises are done gently because the goal is to become fully aware of his body, not to brutalize!

Depending on student levels, asanas can be followed by pranayama. These are breathing exercises that reinforce the benefits of the postures while purifying the energy currents.



  • Meditative relaxation

This is the last step of the course but not the least important!

Once again in the savasana position, we let ourselves be impregnated by the benefits of the connection with our body. You breathe calmly and meditate while remaining focused on your breathing. At this time, we are refueling with good energy and we are ready for a nice day or a good evening, depending on the time of the course. All our body is released and we are fully aware of ourselves.



I’m sure you now want to do it for good! Contact us for schedules.

El Litoral offers collective or private classes.

Always in a good mood!




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5 Restaurants to try in Coronado

5 Restaurants à essayer à Coronado

You have arrived at the wonderful safe heaven that is the Bed and Breakfast El Litoral! Despite the sumptuous breakfasts that await you, we offer

5 Restaurants to try in Coronado

for your lunches and dinners.


5 Restaurants à essayer à Coronado


  • The Nazca 21
  • The Vieni Qua
  • The Sandbar
  • The Luna Rossa
  • Don Chacho



  • The Nazca 21

A Peruvian restaurant for the food lovers. A beautiful setting awaits you at The Village shopping center in Coronado. Located upstairs, you can enjoy the view from the air-conditioned room.

The service is really personalized, the smile and the advice are waiting for you.

You can find another restaurant Nazca 21 in Panama City in the wonderful neighborhood of Casco Viejo.

Rates are relatively affordable for quality.



  • The Vieni Qua

Vieni Qua is a chain of Italian restaurants that you can find in Panama City, Costa Verde in La Chorrera and Coronado in Las Terrazas shopping center in Coronado.

At Vieni Qua de Coronado, you will be welcomed with a smile and you will have the opportunity to settle in the air-conditioned room or on the terrace.

Do not forget to ask for their homemade hot sauce to season your dish. Be careful though, she stings!

The prices are quite affordable, all the ingredients are there for a good meal!



  • The Gastropub Sandbar

A multi-cuisine restaurant where you can be sure to find a dish to your liking. From burgers to grilled fish, you have a choice!

In addition, regular festive events are organized, so you can join the gastronomy at the party, pure happiness! Whether it’s live music or karaoke nights, you’ll have fun!

The bill is a little higher than for previous but the benefits are up to it.



  • The Luna Rossa

Another Italian restaurant to try in Coronado. Always fresh produce in the kitchen, you will certainly not be disappointed by what is on your plate!

The setting is perfect, very quiet, and you also have the choice of the interior or the terrace. You can read this detailed article about Luna Rossa restaurant in Coronado.



  • Don Chacho

You have arrived in a Panamanian restaurant where you will first be seduced by the setting. You will have the choice between typical Panamanian cuisine and a wide range of grills of your choice.

As a general rule, you will be satisfied with the choice of restaurant. The bill is quite high in case you get your meal a good bottle of wine.

But what would be a good meal without a good accompanying wine!?!



Do not hesitate to contact us for other restaurant recommendations. Coronado is a town in full swing and new things are common!

See you soon around a good table!



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5 Reasons to Practice Pilates

5 Raisons de pratiquer le pilates

We all know that in addition to a balanced diet, it is important to have a physical activity. That’s why we offer you today

5 Reasons to Practice Pilates


5 Raisons de pratiquer le pilates


  • Pilates can be practiced at any age
  • Pilates can be practiced everywhere
  • Pilates connects your body to your mind
  • Pilates increases your energy
  • Pilates produces impressive results in a short time



  • Pilates is practiced at all ages

It is a sport that is flexible and everyone can do it at any time. It is important to remember that Pilates was originally intended for post-accident rehabilitation. This confirms that it is absolutely not dangerous, that physical shape does not matter, and that age is irrelevant when it comes to getting back into shape by practicing Pilates.



  • Pilates can be practiced everywhere

Mostly, Pilates is practiced on the ground and you only need a simple mat to perform this discipline! Of course, some Pilates studios can offer you equipment like the Reformer or the Cadillac. That said, you’ll get impressive results by simply practicing it on the floor, whether in a studio, at home, outdoors, and even at the office! No more excuse for not doing a little exercise! 😉



  • Pilates restores the connection between your body and your mind

From your first Pilates session, you will learn that the keys to success lie in breathing and concentration. You focus on giving movement information to your body while breathing to maintain your control over your movements. Each movement is executed consciously, so you can not let your mind wander through the exercises. It is a good way to avoid stress because you think of nothing but your body in motion.



  • Pilates increases your energy

Even if it sounds strange to say that exercise gives you energy, it is the case! Indeed, the full awareness of your movements accompanied by a calm and regular breathing helps your energy flow. You feel in phase with yourself, you relinquish your stress for the duration of the session, and you regenerate your positive thoughts. It’s as simple as that!



  • Pilates gives impressive results in a short time

Although the exercises are smooth and not using much strength, it is still exercise. So you eliminate toxins the same way as in a gym. You can easily see results by doing only 10-minute sessions. Ideally, however, practice for 1 hour, 2 times a week. You will be surprised to see your muscles firming and refining while losing weight. (It goes without saying that the practice of Pilates must be coupled with a healthy and balanced diet to maximize the results)



I do not know what you think, but I can see no reason not to get into Pilates today!

Contact us for the schedules and prices of Pilates classes available at the El Litoral. See you soon!



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The Typical Cuisine of Panama

La Cuisine Typique du Panama

Panama, like any other country, has its gastronomic specialties!

So that you know what to expect, find below 4 popular recipes of 

The Typical Cuisine of Panama


La Cuisine Typique du Panama


  • The Ceviche
  • The Sancocho
  • The Empanadas
  • The Ropa Vieja

Get Ready to Enjoy!


  • The Ceviche:

Ceviche is a dish made with fish or seafood cooked with lemon juice. You can enjoy it in any local restaurant. There are different kinds of ceviche: white fish, shrimp, octopus, or a mixture of all!

You will need the base of your choice (fish or other seafood), onion cut into pieces, green and red peppers to give a little cheerfulness, hot sauce if you like, salt and pepper, and enough lemon juice to cover it all.

Put everything in a container and marinate for 6-8 hours.

You can then taste your ceviche on crackers! A real treat!


  • The Sancocho:

The Sancocho is a chicken-based soup. In complementary ingredients, you need 1 tablespoon of oil of your choice, 3 cloves of garlic pressed, 2 spoons of oregano, 1 spoon of pepper, 1 spoon of coriander cut into pieces, 1 onion cut into pieces, 3 pounds of local vegetables (yams, yuca, plantains, 1 ear of corn cut into small pieces, and salt.

Cooking instructions:

  • Season chicken with garlic, oregano and pepper
  • Sauté in a saucepan over medium heat
  • Add the coriander by setting aside for the final filling, onion, and water. Water should cover chicken
  • Boil and reduce heat. Simmer for about 20 minutes
  • Prepare the vegetables and add them in the preparation.
  • Leave to cook for about 1 hour (until the vegetables are tender). Add water during cooking so vegetables are always covered.
  • Then add the corn and cook for another 15 minutes (until the corn is tender).
  • Add salt and stir regularly.

Serve and enjoy this delight!


  • The Empanadas

The Empanadas are a kind of pastries that you can stuff with chicken, beef or cheese.


  • 2 spoons of olive oil
  • 1 pound of ground turkey
  • 1 pound chicken
  • 2 spoons of salt
  • 1 spoon ground pepper
  • 1 tablespoon ground cayenne pepper
  • 1 cup 1/2 finely chopped onions
  • 2 tablespoons of pressed garlic
  • 1 green pepper, minced
  • 2 sliced ​​jalapeños
  • 4 seeded and sliced ​​tomatoes
  • 1 spoon of thyme
  • 1/2 teaspoon of hot pepper
  • 1/2 spoon ground nutmeg
  • 1/4 cup of raisins
  • 3 spoons of red wine vinegar
  • 1 egg
  • 1 teaspoon of water
  • 1 pound of dough



  • Mix the chicken, turkey, salt, pepper and cayenne pepper
  • Heat the oil and brown the meat. Set it aside.
  • In the same saucepan, brown the onions, peppers and garlic until tender
  • Put the meat back into the saucepan
  • Add tomatoes, grapes, vinegar, thyme, jalapeños, and nutmeg
  • Simmer until meat is tender (about 40 minutes), stirring regularly
  • Remove from heat and cool to room temperature.
  • Beat egg and water
  • Roll out the dough
  • Cut circles approximately 12 cm
  • Add a serving size to the center of each circle
  • Fold the circle of dough into 2 and glue the edges with a fork
  • Drill the tops with the fork
  • Brush both sides of the pastry with the beaten egg
  • Heat to 375ºF for 15 minutes

Serve warm or at room temperature. Unbelievable!


  • The Ropa Vieja

A delicious dish made with beef and rice. Trying is adopting!


  • 1kg of beef to be frayed (rib-flat, paleron, scoter, or twin)
  • 5 garlic cloves
  • 1 branch of coriander
  • salt and pepper
  • olive oil
  • 1 onion
  • 1 red pepper
  • 1 green pepper
  • 1 pinch of cumin
  • 1/2 teaspoon smoked paprika
  • 1 small box of peeled tomatoes
  • 1 small box of tomato concentrate
  • 1/2 teaspoon soy sauce
  • 1 spoon of Worcestershire sauce.



  • Boil water in a pressure cooker, salt, pepper, add a clove of pressed garlic and coriander
  • Put the meat in the pan and simmer for 45 minutes after the valve starts
  • Allow the steam to escape and allow to cool before fraying the meat by hand.
  • Keep broth
  • Chop the onion and squeeze the garlic
  • Cut peppers into small cubes
  • Heat oil in a sauté pan and sauté onion, garlic and peppers
  • Add cumin and paprika, then stir
  • Pour the tomatoes and cook for a few more minutes
  • Add shredded meat, tomato paste, soy sauce and Worcestershire sauce.
  • Salt and pepper. Add 2 cups of broth
  • Simmer over medium heat for about 20 minutes.
  • Cook rice to accompany.

Serve warm and enjoy!


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Weather in Panama

Climat Au Panama

Recent climate events in the Caribbean made us particularly concerned, knowing that we feel very close to our Caribbean friends both geographically and culturally.

What about climate in Panama?

Climat Au Panama


In Panama, as you probably know, there are only two seasons: the dry season and the rainy season. There is little difference in temperature, except in the mountainous regions where it is always cooler.



  • The dry season:

As the name suggests, the dry season is dry, very dry! From mid November to late April, do not expect to find a drop of rain, especially on the Pacific Coast. This is what we call the high season because it is at this time of the year that there are the most tourists and visitors.

This is the best time to visit us if you like the sun constantly and the heat dry. This is also unfortunately the time of year when airfares are the most expensive. You can find out more about the airlines that serve Panama by reading this article.


  • The rainy season:

On our beautiful Pacific coast, the rainy season offers its advantages without its disadvantages. It is common to have one or two good daily showers. During these showers, sometimes we can not drive because of lack of visibility, but luckily, it does not last more than 15-20 minutes in general, this is not enough to spoil the day!

It is the moment when the vegetation blossoms and when everything becomes green as if by enchantment by the alternation of rain and sun. The rainy season runs from May to mid November and the humidity in the air is higher than in the dry season. Although this is not the tourist season, we have seen in the last 2 years that more and more visitors are no longer stopped by the risk of rain.



  • Natural disasters:

We really live in one of the safest countries in the world because we do not have a natural disaster to be deplored. No active volcano, no hurricane or tropical storm, no tornado, and very little earthquake. The rare recorded earthquakes had very low magnitudes.



Now that you have all the elements in hand, there is no longer any reason to delay your visit to Panama. Then contact us quickly to book the holidays of your dreams! See you in El Litoral de Coronado, Panama!

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The Detox recipe tested and approved by El Litoral

La recette Detox testée et approuvée par le El Litoral

As you know, at El Litoral Bed and Breakfast, we focus on health and well-being. With this in view, we propose to you today

The Detox recipe tested and approved by El Litoral


La recette Detox testée et approuvée par le El Litoral


Watch the video, we list the ingredients right after.

Your Liver Will Be Like A New And You Will Look 10 Years Younger!

Publié par Time For Natural Health Care sur lundi 8 mai 2017


To make this recipe very easy, you will have noticed, you will need:

  • 1 cup sliced ​​cucumbers
  • 1 cup of lemons cut into quarters
  • 1/2 cup chopped parsley
  • 1 large glass of water

Simply mix all the ingredients by passing them to the blender until everything is well liquefied.



Drink 2 glasses a day and enjoy the benefits of this detoxifying diet. Lose a few pounds and boost your liver, you will feel better!

Do not forget to practice regular physical activity to maximize the beneficial effects of your Detox.

We recommend you to use this detox recipe on a period of 2 weeks maximum 2 times a year according to your diet and your physical activity.

As always when it comes to your body and your health, we recommend that you consult with your doctor before starting. Some people sometimes have intolerances and / or allergies and it is always imperative to meet your doctor before any food changes.



Try and tell us what you think!

And do not forget to subscribe to our newsletter not to miss our next news! See you soon in El Litoral, Coronado in Panama!

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A day in El Valle de Anton with GTA Panama

Une journée à El Valle de Anton avec GTA Panama

Here you have arrived at the B & B El Litoral, it is now time to check on the wonderful activities in the surroundings.

To start, what better way than a day in El Valle de Anton with GTA Panama?!

Une journée à El Valle de Anton avec GTA Panama



El Valle de Anton, more commonly known as El Valle, is about 45 minutes from Coronado.

Nestled in the crater of a volcano happily dormant for several centuries, this small picturesque village welcomes you and I am ready to bet you will quickly fall under the spell.

In addition, the temperatures are a bit cooler than by the beach area, another reason for you to really enjoy your day.

So what is the program for the day?

  • The Thermal Baths

A pure moment of relaxation! You have the opportunity to smear your face or entire body of clay, let it act and then go to the thermal pool to rinse and relax. The water is at 38ºC and you will immediately feel the benefits of your treatment!

  • The Butterfly Heaven

As the name suggests, the butterfly heaven abounds with various species of butterflies that twirl around you for your biggest pleasure. The staff in place is passionate and does not dry out of explanations on the development, life span, and specificities of each species.

  • The Craft Market

Impossible to go through El Valle without taking time to get lost in the craft market. An explosion of colors, music, smells of spices or flowers will make you “intoxicated” as never before. It is the ideal place to get souvenirs to bring back to family and friends!

  • A lunch break

In one of the typical restaurants of El Valle according to the days of tours. Each restaurant has been carefully chosen and provides you with quality service.

  • The El Nispero Refuge

This refuge, which has become a zoo, has long been the perfect place to bring wounded wild animals. Indeed, this shelter was in fact the home (and is still) of an animal lover, veterinary on the top pf it. To cope with ever increasing healthcare spending, the shelter has become an attractive center for all those who wish to share a moment of complicity with animals that are rarely seen in the wild. Parrots, tapirs, alligators, pigs, monkeys, all the ingredients are gathered for the enchantment of young and old!

Included in the package: Transportation – Admission to activities – French or English speaking guide.

Not included: Meals – Drinks – Gratuities

Book your tour by email and do not forget to enjoy the Facebook page! See you soon!

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