Nazmin Sultana Tuli Khan

22/08/2026

For Bangladeshis, one of the most effective ways to lose weight is to control portion sizes and eat protein-rich foods prepared with less oil and fewer spices. Below is a simple and nutritious 1,500-calorie diet chart that fits well with our typical Bangladeshi lifestyle.

🌅 Breakfast (8:00–9:00 AM)

Red whole-wheat roti: 2 medium-sized pieces

Egg: 1 (boiled or poached with very little oil)

Mixed vegetables: 1 bowl (without potatoes, cooked with very little oil)

Green tea: 1 cup without sugar (optional)

Plain/sour yogurt: ½ cup (100 g)

🍚 Lunch (1:30–2:30 PM)

Red or regular rice: 1 cup (one small bowl)

Fish or chicken: 1 medium piece (preferably with gravy and visible fat removed)

Vegetables or leafy greens: 1–2 bowls

Thin lentil soup (dal): 1 small bowl

Salad: Cucumber, tomato and lemon as desired

☕ Afternoon Snack (5:00–5:30 PM)

Plain/sour yogurt: ½ cup

Muri or khoi (puffed rice): 1 handful

Nuts: A small amount if you need something more filling

Fruit: 1 medium apple, guava or hog plum (amra)

🌙 Dinner (8:30–9:30 PM)

Red whole-wheat roti: 1 piece
(or 1 cup of rice, similar to lunch)

Chicken or fish: 1 piece

Mixed vegetables or salad: 1 bowl

Water: 1 glass of lukewarm water before going to bed

✅ 5 Essential Rules for Weight Loss

1. Reduce oil and sugar:
Limit the use of soybean oil and use cooking oil in measured amounts. Completely avoid sweets and sugary soft drinks.

2. Drink enough water:
Aim to drink around 8–10 glasses of water a day, depending on your individual needs and activity level.

3. Eat slowly and chew well:
Avoid eating in a hurry. Take your time, chew your food properly and eat mindfully.

4. Get enough sleep:
Getting around 7–8 hours of quality sleep at night can support healthy weight management.

5. Stay physically active:
Along with a balanced diet, make a habit of brisk walking for at least 30 minutes every day.

If you find this helpful and beneficial, don’t forget to share it with others.

18/08/2026

😟 Which Parts of the Body Are Affected by Excessive Worry and Stress?

Worry and stress do not stay only in the mind—long-term stress and excessive overthinking can affect different organs and bodily functions. When the body remains in a repeated “fight-or-flight” state, the activity of stress hormones such as cortisol and adrenaline increases.

🧠 1. Brain
It may lead to difficulty concentrating, problems with memory and thinking, irritability, anxiety, and sleep disturbances.

❤️ 2. Heart and Blood Vessels
During periods of stress, heart rate and blood pressure may increase. Long-term stress is also associated with a higher risk of heart disease.

🫃 3. Stomach and Intestines
Stress can contribute to abdominal pain, discomfort, bloating, diarrhea, or constipation. In particular, symptoms of conditions such as IBS (Irritable Bowel Syndrome) may become more troublesome during periods of stress.

💪 4. Muscles and the Body
Prolonged stress can keep the muscles tense for extended periods. This may lead to neck and shoulder pain, back pain, and tension headaches.

🛡️ 5. Immune System
Chronic stress can alter the normal functioning of the immune system and may also affect the body’s ability to heal wounds.

😴 6. Sleep and Daily Energy
Excessive worrying can interfere with sleep. Lack of sleep can then increase fatigue and stress, creating a “stress–sleep cycle.”

⚠️ However, remember: Feeling worried or stressed from time to time is completely normal. The concern arises when stress continues for a long period and starts interfering with your sleep, work, eating habits, or everyday life. In such cases, it is important not to ignore it. If necessary, consider consulting a doctor or a mental health professional.

🌿 Give yourself some time and care. Regular walking, adequate sleep, talking to people you trust, and practicing breathing or relaxation techniques can all help in managing stress.

💬 When you feel stressed or worried, which symptom do you experience the most—headaches, sleep problems, or stomach issues?

16/08/2026

কোন টা কি ফুল বলুন তো....

আজ শ্রাবণের শেষ দিন।
শুভ সকাল 🇧🇩

15/08/2026

জীবনের একদম লাস্ট স্টেজে গিয়ে যখন মানুষ ICU তে এডমিট থাকে,,তখন এভাবেই গ্লােভসের ভেতরে হাল্কা উষ্ণ জল ভরে তার হাতে রাখা হয়,যেন সে অনুভব করতে পারে,কেউ তার হাত ধরে আছে, সে একা নয়!

কত নিমর্ম একটা সত্য,তাই না?
কারো কারো স্পর্শ, কারো কারো উপস্থিতি এতটাই দামী যে- জীবন যখন শেষ নিঃশ্বাস গুনতে থাকে,,তখনো মানুষ ঔষধের চেয়ে বেশি খোঁজে প্রিয় একজোড়া হাতের উষ্ণতা!

তথ্য + ছবি : সংগৃহীত

15/08/2026

14/08/2026

🌱 Is It Enough to Teach an 8–9-Year-Old Only Academics?

As a mother, I believe that at this age, teaching life skills alongside academic learning is equally important. ❤️

Because we don’t want our children to grow up to be only good students—we want them to become confident, responsible, and independent individuals as well.

✨ Life Skills That Can Be Taught to 8–9-Year-Old Children:

🧹 1. Doing Things Independently
Packing their own school bag, keeping books and notebooks in the right place, and organizing their clothes—small responsibilities like these help build independence.

⏰ 2. Time Management
Learning when to study, when to play, and when to have screen time. Following a simple daily routine is a very important skill.

💰 3. Understanding the Value of Money
Teach them the difference between needs and wants while shopping. They can also be encouraged to save small amounts of money.

🗣️ 4. Expressing Themselves Confidently
Children should learn not to remain silent when something bothers them. They should be encouraged to express their feelings and opinions politely and confidently.

🚨 5. Basic Safety Skills
They should know their own name, their parents’ names, important phone numbers, and how to stay safe around strangers.

🍳 6. Basic Household Skills
Taking water for themselves, helping prepare a simple snack, arranging the table, or putting things back in their proper place—these are all skills they can learn at this age.

❤️ 7. Understanding Emotions
Being able to say, “I am angry,” “I feel sad,” or “I am scared” is very important. Children need to learn how to identify and express their emotions.

🤝 8. Social Skills
Learning to share, say sorry, say thank you, listen to others, and communicate calmly when there is a disagreement are essential social skills.

🧠 9. Problem-Solving
Instead of giving children the solution to every problem, ask them first:
“If you were in this situation, how would you solve it?”

🎯 10. Learning to Handle Failure
We cannot always win. One of the greatest life skills we can teach children is how to accept losing or making mistakes—and try again.

📚 11. Taking Responsibility for Their Studies
Even when parents are not constantly beside them, children can gradually learn to remember their homework, school bag, books, and other necessary things on their own.

🌸 12. Respecting Themselves
Most importantly, teach children that they do not have to change themselves just to gain someone else’s approval. From an early age, they should develop an understanding of boundaries and self-respect.

As a mother, I believe that while we often protect our children by doing everything for them, gradually teaching them to do things on their own is far more valuable. ❤️

The task we are doing for them today should become the task they can confidently do for themselves tomorrow.

That, to me, is the essence of good parenting. 🥰

What life skill does your 8–9-year-old child do best? And which one are you still working on?
Share in the comments. 👇❤️

13/08/2026

I do certain things for my own satisfaction and because they are what I genuinely want to do—not to make anyone happy or to be accountable to anyone.

Just as I can devote myself selflessly to doing something positive for society, I can also choose to step away when my self-respect is repeatedly hurt—not out of fear of anyone, but out of love and respect for myself.

To me, my choices are special, and so am I.

Always remember—whether at home or outside, if you cannot do something good for someone, at least do not harm them.

And never belittle or speak ill of someone through gossip without knowing the whole story.

Thank you.
Nazmin Sultana Tuli ।

11/08/2026

Alokito Gram Foundation /আলোকিত গ্রাম ফাউন্ডেশন