The New Nation - Internet Edition

Achieve your 2009 goals

Shadab Ahmed

Many people around the world make new year resolution and by maintaining those they achieve their goals. A resolution is a promise to yourself to make a change in your life. The tradition of making resolutions is something we look forward to because we believe it is a fresh start. The New Year gives us a clean slate, allowing us to leave bad habits behind, while looking forward to a brighter, more positive future. We feel confident that just as a whole calendar year can change in a 10 second countdown, we too can change our attitudes, conquer our demons, and gain tons of willpower all in the blink of an eye.

Expecting too much of ourselves too quickly, however, can be self-defeating. If we don't see the results we are looking for fast enough, we may end up frustrated, undermining even the best of intentions to stick to our promise. As a result, finding ways to hold yourself to your resolution is even more important than the resolution itself. Setting interim milestones and taking small steps one day at a time is a much more promising and realistic way of attaining your goals. You owe it to yourself to keep your promise and if you do, you'll find that it proves to be very rewarding.

List out your favourite activities

If you don't enjoy exercise, your motivation will diminish. As a result, think about the kinds of activities you enjoy. Do you enjoy outdoor sports, indoor fitness classes, dance, martial arts, etc? List them out and think about how to incorporate them into your life.

Spend More Time with Family & Friends

Make plans to meet up with friends for an evening of camaraderie at a restaurant or take the family to nearby park for family fun. Work shouldn't always come first!

Fit in Fitness

Regular exercise has been associated with more health benefits than anything else known to man. Because it reduces the risk of some cancers, increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better. Why not make this the time to start getting in shape for one of a gym?

Quit Smoking

If you have resolved to make this the year that you stamp out your smoking habit, over-the-counter availability of nicotine replacement therapy now provides easier access to proven quit-smoking aids. Even if you've tried to quit before and failed, don't let it get you down. On average, smokers try about four times before they quit for good. Start enjoying the rest of your smoke-free life!

Enjoy Life More

Given the hectic, stressful lifestyles of millions of citizens of the world, it is no wonder that "enjoying life more" has become a popular resolution in recent years. It's an important step to a happier and healthier you! Just get out and try something new! Take up a new hobby. Go to a theatre performance, or head to the local spa.

Get Out of Debt

Was money a big source of stress in your life last year? It's a promise that will repay itself many times over in the year ahead.

Have you vowed to make this year the year to learn something new? Perhaps you are considering a career change; want to learn a new language, or just how to fix your computer? Whether you take a course or read a book, you'll find education to be one of the easiest, most motivating New Year's resolutions to keep.

Photo: Sharif Khan

The Sundarbans

Tania Sultana

The wounded Sundarban is gradually getting return of its own loveliness. It has already recovered its 80 per cent loss after a year of the devastating cyclone Sidr.

The Sundarban is the biggest mangrove forest in the world where 334 species of animals and plants exist specially Royal Bengal Tiger. This is a compact forest, without any existence of village. Sundarban contains about 4.2 part of the total Bangladesh. Tidal bore overlaps it by water for half of a day.

Abdur Rab, office in-charge of Karamjal Forest Camp said, wounds of every living organ get heal within a distinct of time. That is why the trees which were not uprooted only broke down in the Sidr have got a chance to recover.

The Government policy to leave Sundarban untouched helped for the recovery.

Red coloured-craps are moving in the muddy places in forest and the songs of different birds are being heard again. The Sundarban is now full of tender trees and leaves of sundaree, Goran, Bain, Keora, Kakra and others. New trees are growing from the expanding roots of the mangrove forest's trees. The trees locally called Kakra are standing with its umbrella shaped branches with green and thick leaves. During the time of travelling by the launch in the canals of Sundarbon watery birds like locally called white bak, machranga and different unknown birds catch the eyes of the tourists. Herds of different fishes are jumping in water of the canals in sunny days.

Both the canals and the mangrove are equally dangerous as well as adventurous for a tourist with the anxiety of attacks of crocodiles, tigers, and snakes like king kobra. The possibility to see a tiger is very low but the herds of the deer locally named "Chitra" are very much available in the forest.

It is very much thrilling to journey by a lunch through the canals in the Sundarban. Any body can enjoy the thrill to observe the beauty of the jungle travelling Nandabala, Harbaria and Karamjal forest camp. The people of the village named Chadpai are very much friendly with the tourists.

After the Sidr, nobody was allowed to the forest to cut down the trees or collecting Golepata. Even the department of Forest did not allow taking away the trees uprooted or broke down in the cyclone. That is why it can make over this loss.

The quantity of loss of the Sundarban after the Sidr was around one thousand and 20 crore of Tk. A visiting team of Unesco right after the cyclone said it would take time for 15 years to recover. Around 30-35 tigers were injured in the Sidr. Others species had also injured or wiped out in the cyclone. The people living nearest village of the sundarban had faced many crises after the Sidr as they are economically dependent on the jungle. Some of them catch fishes some of them collect honey or Golpata from the Sundarban. But this mysterious mangrove forest has shown its magic within a very short time.

Photo: Mahbuba Tuli

Update your look in 2009

At different stages of our lives and weights, we can all fall into a style rut; the kind of place where we're sick of everything (our hair, clothes, handbag, bras, all of it) but have no vision for what to do next. Even if the situation doesn't feel so dramatic, subtle-and sometimes enormous-changes are always good for one's self-esteem. They show that you're nurturing yourself, you're taking pride in who you are, and you're living in the present (not some frowzy past). Here are eight ways to modernize your look in this year. You can call them fashion and beauty resolutions.

Change your hair

This can be an understated difference or a full-blown transformation, but do something new. This "change" requires a little fearlessness. If you don't love it, your hair will grow back. This is what's awesome about hair.

Things to try:

Cutting bangs

Attempting a bob

Coloring your hair two shades darker or lighter

Getting chunky, fun highlights

Going to a trusted stylist and saying "Do whatever you think."

Wash and moisturize your face every night, seriously

It's small, but important. You'll notice a change in your skin in like a week.

Make time each week for one inexpensive beauty ritual

The tiny indulgences-like cheap manicures, pedicures, and waxing-are important. They have the power to make us feel pampered and more confident.

Stop wearing clothes that don't fit you or that you hate

Just get rid of everything that causes you to feel fat, or lumpy, or out of style or in anyway does not flatter who you are. We can all get so caught up in a fear of scarcity that we forget that the filler pieces in our closets have been tried and tested and will never become satisfying garments we actually want to wear.

Go out and purchase one pretty top, one pair of earrings, and an entirely new lip shade

This doesn't have to be an expensive outing-you can get a good version of all three. But this triple buy is your trick for curing fashion depression.

Attempt a new accessories style this year

There are so many fun things to try: Skinny or wide belts! Patterned tights! Boots! Wedge heels, tiny vs. big purses, big cuff bracelets, long chains, bangles! Just pick one (or two or three) that you've never worn before and give it a whirlt

Invest in one piece that you've wanted for a long time

You deserve one fancy thing-be it a great bag, a beautiful pair of shoes, a well-made coat-that you've always wanted. Think about what it is (within reason) and save for it. Look for it on sale. Purchase it. Feel happy every time you have it on.

Mind & body: Is it SAD?

During the winter months in northeast Wisconsin, it is not uncommon for people to want to hunker down, eat comfort food and stay indoors.

When these desires begin to affect normal daily activities or coincide with feelings of sadness and depression, however, it may be more than just dealing with a cold time of year.

Jeff Stumbras, a licensed independent clinical social worker and marriage and family therapist, says an estimated 10 million Americans experience Seasonal Affective Disorder (SAD) each year.

"Seasonal changes have profound effects on our mind and body so when darker days of winter approach, people feel mood and behavioral changes," explains Stumbras, who practices with Prevea Health at the Prevea Ashwaubenon Health Center. "The symptoms include appetite changes, feelings of depression, the desire to sleep more and the inability to concentrate."

"People might also notice low energy levels, a loss of interest in things they usually enjoy doing, moodiness or the inability to stay asleep," adds Pam Clough, a therapist at Bellin Psychiatric Center, Green Bay. "These are all symptoms similar to clinical depression, but are not as severe."

Recognizing SAD

Many people who seek help for these symptoms know that they feel different but often don't recognize the seasonal pattern of their symptoms until they've talked to a medical professional.

"A lot of people come in and say that they just feel crummy," says Stumbras. "We then start taking a medical history and if the patient does have SAD we see a cyclical occurrence of the symptoms."

People in Wisconsin can start seeing SAD symptoms as early as October and many feel better by the end of March.

"We often say that to diagnose the feelings as SAD they need to have occurred in a seasonal pattern for two years and the patient should feel recognizably better in the summer," explains Sandy Stadler, an EAP counselor with Aurora Health Care.

Not the winter blues

Stumbras also points out that there is a difference between SAD and the winter blues.

"Winter blues are also very common. People with the winter blues, as opposed to SAD, are less cheerful and less energetic than normal but they don't have the profound sleep and appetite changes and concentration difficulties that go along with SAD," he says.

He also points out that people suffering from SAD also often gain weight because of low energy and the desire for high-carbohydrate "comfort foods."

Women at risk

While SAD can affect anyone, there are certain populations that are more at risk than others. Women, young adults and people who have family members who suffer from SAD are at the highest risk of experiencing it themselves. Geographically, the farther you live from the equator the more likely you'll see cases of SAD because of the long periods of dark hours during the winter months.

Treating SAD

Because the main cause of SAD is the change in exposure to sunlight, the primary treatment for SAD patients is light therapy.

It doesn't take long to find out if light makes a difference if it really is SAD. The patients sit in the light for 20 minutes each morning. Seventy-five to 80 percent of people get better with light therapy. If the light doesn't work, other options are talk therapy and medication. Patients who aren't seeing success with other options should look into medication. Through the care of a physician, SAD patients can begin anti-depressants before the symptoms get too bad each year and know when to start tapering them off at the end of the season based on their cycles of feeling bad.

Exercise, sleep and light

Additionally, Clough recommends certain lifestyle considerations to help control the symptoms of SAD.

You can replace your light bulbs with full spectrum bulbs, which give the brain what it's missing from the sun. Exercise is also important.

Since exercising outside isn't always possible in the winter, Clough recommends going to the mall to walk. Keeping yourself on a strict sleep schedule will help as well and looking for ways to get more light into your life. Go for a walk or drive your car for 15 to 20 minutes in the middle of the day to get some sunlight exposure.

Even simple things like keeping shades and shutters open and sitting in the lightest rooms of your home can help.

Asking for help

Above all, doctors encourage anyone who is feeling crummy to seek help.

We are always sensitive to it when we see people in the winter months and ask the questions to find out if it we can identify a pattern.

Sometimes people just need someone to help them figure out how to cope with their feelings. Others need more and we can help them in either situation.

TMS S frees 2.8 million women from extreme poverty

Sirazul Islam

About 28 lakh ultra-poor women have become self-reliant by participating in various development programmes initiated by TMSS, the fourth largest non-government organization in the country. "Changing the lot of women is our main goal. To achieve this aim, we have successfully freed 28 lakh distressed women from extreme poverty by implementing 54 programmes across the country,;' Dr Hosne Ara Begum, Executive Director and founder of TMSS, told this correspondent.

"We are now working hard to improve the condition and status of women of 27 lakh families to achieve the millennium development goal (MDG), she added. Fatema Begum of Thengamara village under Bogra Sadar upazila launched the NGO in 1980 with 376 women beggars through depositing their handfuls of rice. In 1982, Hosne Ara took the responsibility of the organization which infused inspiration into the beggars.

In last 27 years, the network of the organization has been expanded to 18,000 villages of 266 upazilas in 63 districts under the dynamic leadership of Dr Hosne Ara and it has been able to gather 29 lakh women under its umbrella. TMSS's lively presence in cottage industries, health, education, microcredit, fishery, agriculture, human resources development, afforestation and solar power has encouraged many NGOs in the country.

Dr Hosne Ara, who became woman from man through sex change, said, "I had promised that if I could return to normal life after. operation I will dedicate myself to the welfare of women and I have kept my promise." As a partner of many projects and initiatives of national and international organizations, she said, TMSS is playing an important role in protecting women rights, checking woman and child trafficking and national nutrition activities to achieve the MDG.

Dr Hosne Ara, who is an Ashoka fellow, said TMSS in cooperation with Palli Karma Sahayak Foundation (PKSF) is carrying out microcredit programme at 6,198 villages under 147 upazilas of 31 districts. "So far we have provided loans of over Taka 1600 crore to 27.76 lakh beneficiaries," she added. She said TMSS is also working for the development of poultry and livestock industry and implementing coordinated HEM model comprising health, education and microcredit through its 650 offices. There are a number of dairy and poultry farms in different districts run by TMSS, she said. To continue the trend of sustainable development, Dr Rosne Ara said, TMSS is providing formal and non-formal education, religious and life-based education at the grassroots level.

Besides expanding healthcare service through 64 sub-clinics and satellite clinics across the country, TMSS is also taking part in family planning, regularly, she said." TMSS has given medicare to about 60,000 people under the mother and childcare, family planning nutrition sanitation and EPI programmes, secondary and referral service regularly, she said. "TMSS has give medicare to about 60,000 people under the mother and children, family planning and EPI Programmes. "Dr Hosne Ara said her organization has set up technical institute, vocational training centre, medical technology institute and medical institute of research and technology to create skilled manpower in the country. Moreover, the establishment of TMSS medical college and TMSS nursing college is awaiting government approval, she added.

She said TMSS is contributing a lot to eliminate 'monga' (seasonal famine) from the country's northern region by expanding agriculture activities and creating employment.

Dr Rosne Ara, who won a number of national awards, said they could not reach their expected goal in terms of empowerment of distressed women as they cannot face all sorts of situation like males. "We would continue our efforts till the goal is achieved," she said.

Strategy: Change your words, change your life

We've all felt encouraged or discouraged by someone's words. And whether we realize it or not, we often discourage ourselves with our own. However, you can turn your negative talks into positive ones through affirmations.

By repeating your affirmations consistently, you will create new beliefs that will in result in new behavior. If you are being held back your negative thoughts, it's time to take control by using affirmations and positive self-talk.

Have Goals

Before writing down your goals, you need to have goals first. When you set a goal, you are creating a map that will lead to achieving specific results, identified in advanced. This saves time, money, headaches and frustration.

Goals command us to use concentrated power -- which in effect, helps us create a dynamic vision to passionately move forward. Instead of just 'winging it' or letting their destiny be determined by other people's interests, the goal-setter makes the choice to consciously decide exactly where they want to go and what (they want to do).

Write down our desires has spiritual meaning; it is found in the Bible. Writing down goals also activates the reticular activating system, or RAS, a group of cells in the back of our brains that serve as a 'control center.'

It keeps what we write down in the front and back of our conscious and unconscious mind. That means we will eventually attract and connect with everything we write down and focus upon.

It's important to write your goals down because it helps you chart your progress.

However, it can be a challenge to determine what's next when it comes to recording your goals, especially when you're completely overwhelmed by the thought.

You must be willing to be honest with yourself. Be sure the goal is something that you truly desire and not something someone else wants.

What are your values? What are you willing to give up in exchange? What will be evidence that you reached your goal?

Write down your affirmations:

* Focus on what you want, not what you want to avoid. Instead of saying, "I want to stop eating too much," say "I want to live a healthy lifestyle."

* Keep the affirmation short, use the present tense and be specific. For example, 'I am losing 20 pounds by December 18,' instead of 'I will lose weight.'

* Take immediate action when performing your affirmation. You can't say, 'I am more confident and confident speaking to others,' and not actually start speaking to other people.

When the goals are written down, read them frequently, and then take big daily actions until the goals are attained.

Write down where you are, where you want to be and how you are going to get there.

Don't Resist

Finally, one of the most important things to remember is that your resistance is the only thing that can keep you from reaching your goal.

Your resistance includes all of the excuses you use to tell you why you can't -- and you know what those are. Setting a goal will initially require a little effort up front.

Once you start, you will likely try to impede yourself; but your success is worth a little planning and effort.

Each and every one of us has the ability to create and connect with all of our desires. Dump all of your disempowering thoughts and beliefs. It's time to clear things up on the inside. Only then will you manifest what you truly desire on the outside.

Relationship: Investing in the future

When you're young, the future appears to hold great potential. You can do anything. Firefighter, doctor, lawyer, peace arbitrator to the world, a famous singer, musician, artist - everything is possible. And when you win that first place prize in grade school, your family cheers your name from the sidelines, or your picture gets a special place on the fridge, you think you've almost arrived.

But, over time, somehow the feeling that you can accomplish something, or anything, great fades away. Dreams of a wonderful future die too quickly, fading into shadows, passing just beyond your reach. Till finally, those dreams of great accomplishments become only faint memories of childhood idealism.

What is it that happens that makes our dreams and the belief that we can change the world fade away over time? How do we arrive at the day when we find ourselves wondering where all the time went? We question if we'll ever have that true friend, the perfect family, a job we love, financial security. Will it always be just out of reach?

There is one thing about the future that always seems constant: change and uncertainty. With the present economic turmoil, it becomes all the easier to give up hope, dreams and succumb to a feeling of helplessness.

In a world where we seem to have so little control over the future, how do we decide what is most worthy of our time and energy investment? How do we decide what will matter most in the end? Will it be career achievements? Fame? Wealth? Surely we all desire a life of comfort at the end of our days. What will give us the most fulfillment when career, reputation, and other desires all pass away?

As many of our seniors will confirm, that one of the most important elements when all is said and done will be the choice relationships we have built. Not simply the friendships made of convenience and mutual benefit, but the ones bonded by a deep love, deep valley experiences shared together, or the ones that came to our rescue in our deepest hour of need. They will be the ones that endure for eternity. In the end, such friendships will last the longest, remain the strongest, and bring the greatest life-long satisfaction.

Somehow, in the midst of a changing and uncertain world, deep, healthy relationships can provide a strong anchor and the stability and true meaning of our life. Sadly, few invest in this kind of friendship. Do you have such a friend?

Maybe this season we should invest in a friendship by an act that will be valued and appreciated - a simple card with a special message, time spent together doing more listening than speaking, a warm hug that lasts a few extra seconds, a gift that shows you really know your friend, or a kind favour that only a true friend would know to do. Herein we may find the only true hope and satisfaction of a fulfilling life.

Ideas for winter beverages

Frothy Hot Chocolate

Ingredients

4 1/2 cups low-fat milk, divided

1/3 cup sugar

2 tablespoons unsweetened cocoa powder

1 1/2 teaspoons vanilla extract

1 1/2 teaspoons ground cinnamon

Method

Whisk together 1/2 cup milk, sugar, cocoa, vanilla and cinnamon in a small bowl until a smooth paste forms. Heat the remaining 4 cups milk in a medium saucepan until steaming. Remove from heat and whisk vigorously. Whisk the cocoa mixture into the milk and pour into mugs.

Masala Chai

Ingredients

2 cups of Water

1 cup Milk

2 teaspoons Tea leaves 1 pod of Cardamom

1 Clove

1/2 inch piece of Ginger

1/4 inch piece of Cinnamon

Sugar to taste

Method

In a pot, mix the milk, water, all the whole spices (masalas) and bring to a boil. When it comes to a boil, add the tea leaves and keep on a rolling boil for 2 minutes or till the tea leaves are completely brewed and the tea has a golden or chocolate color. Add sugar to taste.

Strain the tea with a strainer into a serving tea pot. Serve hot in cups or mugs with biscuits and cookies.

Almond Honey Milk

Ingredients

1/2 cup blanched almonds

2 cups milk

1/4 teaspoon of cardamom powder or 1/2 tsp. vanilla.

Honey or sugar to taste

Method

1. Add almonds and water in a blender or food processor fitted with the metal blade and process for 2-3 minutes or until the nuts are reduced to a fine puree. Add 2 cups of milk and further blend on low speed for about 15 seconds. Heat the milk blend to a boil.

2. Pour the mixture through a strainer over a pan. Press out as much liquid as possible, then add the cardamom seeds. Stirring constantly, bring to a near boil over moderately high heat. Reduce the heat to low and simmer for 2 minutes. Add the sweetener.

3. You can pour the milk back and forth from one pan to another to make the milk frothy much like a low tech cappuccino machine. The frothy milk is then served.

Heliopole

Ingredients

Mint leaves

Cardamom powder

700 ml Apple juice

Squeeze of Lemon juice

Method

1. Pour the apple juice into a mixing jug with ice.

2. Add one or two squeezes of lime or a little lime cordial and stir well.

3. Strain into highball glasses and add mint leaves or a pinch of crushed cardamom.

4. Decorate with a twirl of lemon or lime peel and serve.

Spiced Hot Mocha

Ingredients

2 cup Milk

¼ tsp Salt

1 tsp Vanilla extract

¼ tsp ground Allspice

1 tsp ground Cinnamon

½ cup Whipping cream

2 cup hot strong Coffee

1/3 cup light Brown sugar

2 squares unsweetened Chocolate

Method

1. In heavy sauce pan over low heat, stir chocolate with 1/3 coffee until chocolate is melted.

2. Gradually stir in remaining coffee.

3. Add milk, brown sugar, cinnamon, salt and allspice.

4. Over medium heat, heat mixture just to boiling, stirring occasionally.

5. Stir in vanilla extract.

6. Pour hot mocha into 4 mugs; top each with some whipped cream.

Tip: Instead of buying a more expensive Vanilla flavored coffee, just add a few drops of vanilla extract to your regular cup of coffee.

Tomato Juice

Ingredients

Tomato pieces 4 cups

Sugar 5 tsp

Lemon juice 1/2 tsp

Salt 2 tsp

Directions

Pulp tomato pieces with sugar in a blender for 30 seconds.

Filter through a sieve and wash the retained pulp by pouring cold water over the sieve.

Do not return the pulp to mixer. Over pulping spoils the taste due to the seeds and the skin getting extracted.

Make up to 6 cups with cold water. Then add lemon juice, sugar and salt.

Garnish with mint leaves if desired and serve ice cold.

Carrot Juice

Ingredients

1 lbs large carrots (washed and peeled)

1/2 lemon (peeled)

few green leafs such as red lettuce or carrot greens

1 apple

Method

Put all ingredients in your juicer. (A centrifuge juicer is easiest for carrots.) Mix. Drink immediately.

Craft: Bark is beautiful

Bark painting is both art and craft, so although brushes and paints aren't employed in the form of bark painting, there is the skill of craftsmanship and an eye for colour and form in the natural materials.

The eyes, hands and imagination are the tools while the natural materials, such as various combinations of bark, seaweed and some plant life are combined to produce a dimensional look to these delightful pictures, allowing the beauty to be in the eye of the beholder.

There are many variations in bark, seaweed and native flora and we can be captivated by the challenge of creating bark pictures.

Note: Before attempting a bark painting one should familiarise yourself with the various types of bark and explore possible combinations with the colour changes and a degree of natural design already apparent in this remarkable medium.

Your working area can be on an ordinary table covered with white paper. Spread out your bark pieces, dried seaweed, and some fern and in fact any dried bracken which is compatible with the basic background may be used in the pictures as complementary inclusions.

Turn your bark over and you find the textures and colours vary in the one strip. The bark must be torn gently, so rendering softer and interesting lines if it were cut.

White glue is used to fix the shapes to a card which is cut to the size of your choice.

Paper bark can be used for the sky, observing your choices for texture and colour tone.

Banana bark is the choice for hills and foreground, if you are creating a scenic picture. An interesting and important fact is that a banana bark is purple in tone when fresh, then changes to dark browns and ambers when it dries.

Dried seaweed can be placed to represent a tree silhouetted against a sky.

Banana bark can be torn into the suggestion of a bird shape and then adhered to your card.

A singed piece of paper bark can be used to suggest a rocky edge as it gives the illusion of the ragged edge to rocky formation.

By using a strip of fern, placed in a vertical position, cleverly achieves the look of a tree pattern lining the foreshore by utilising the main rib of the fern to suggest the division between land and water.

Paper bark stripped into a thin sheet can be used for water.

When you are satisfied with your composition and feel your picture tells a story, you place it between sheets of paper and then between a press such as one made from timber for pressing flowers or you may compromise by using heavy books and leave for at least twelve hours.

The possibilities of this intriguing art expression are endless. Because of the natural materials used in creating the artwork it is advisable to keep the framing simple so as not to detract from the theme of the beauty of bark painting.

When next outdoors don't forget to start to collect bark, fern or seaweed etc.

Note: some barks are more suitable for collection in certain seasons so begin your searching now.