It is easy to be frustrated by your weight, and even easier to be frustrated by weight loss attempts — most are unsuccessful. Losing a few pounds is one of the most challenging things for a person to do because weight loss goes against your nature. In order to lose weight, a person must be in calorie deprivation — eating fewer calories each day, week or month than are used by the body. Voluntary weight loss requires a degree of self-starvation. Your survival instinct, which serves you well in many ways, makes weight loss very hard.Healthy weight loss is slow and steady. To lose one or two pounds a week requires a calorie deprivation of 600 to 1,200 calories each day. Burning 600 calories is a lot of work. For a 150-pound person to burn 600 calories, he or she would have to jog for 75 minutes, hike for 90 minutes or bicycle leisurely for more than two hours. Obviously, it would require a lot of time and exercise to depend on exercise alone for weight loss. Many people don’t have enough free time to exercise that much, anyway, and those who do have a larger appetite that can easily undermine weight loss goals.Believe it or not, avoiding 600 calories is much easier. Five tablespoons (a little more than 1/4 cup) of oil; five ounces (six slices) of cheese; three ounces of mayonnaise; a small fast-food hamburger with medium french fries; or one cup of rich ice cream all have about 600 calories. If you consistently replace these calorie-dense foods with healthier choices, you will be well on your way to losing weight.Healthy options include fruit like apples, pears, bananas or frozen berries; vegetables like carrots, broccoli, tomatoes or cucumbers; and lean meats like fat-free skinless chicken or turkey breast, or 96 percent lean ground round.Medical research indicates it is easier for most Americans to achieve healthy weight loss through dietary changes than through exercise alone. It takes planning, forethought, determination and time, but with diligent and consistent dietary change, weight loss is possible.So, this is what I consider to be the first and most important step in weight loss: eating healthy foods with low calorie density. Replacing high calorie density foods that have lots of refined sugars, simple carbohydrates, or fats with low calorie density foods like vegetables, fruits, berries and lean sources of protein is key for making sure you get the most out of your weight loss efforts. Without this first step, most people end up spinning their wheels.However, for many of us, weight loss is not that simple and it requires a multi-faceted approach. Exercise may be the second most important factor in weight loss. I prefer to recommend sustained moderate cardiovascular exercise like walking or hiking for 45 to 90 minutes on most days of the week. This approach increases the calories burned in a day without causing a dramatic drop in blood sugar which can stimulate your appetite. Our bodies are made for this type of activity and it is sustainable for most people, and you’re less likely to be just too sore to exercise the next day or hurt yourself and have to take a week or two off.Sleep is important, too. Our bodies produce more hormones that increase hunger when we are sleep deprived. You know you are getting enough sleep for your body when you are able to wake up without an alarm. Unfortunately, our culture does not make this easy. Just do the best that you can.I acknowledge that hunger, food and weight are very emotional matters for most people. Even the thought of changing the diet can be emotionally distressing. I have a couple of small hints that can be helpful here. First, it is important to enjoy food. Finding low calorie density meals, snacks and beverages that please the palate and satiate the appetite is important. It may take some time, trial and error, and ingenuity, but with persistence you will find foods you truly enjoy eating and weight loss won’t be tortuous. Second, it helps to become friends with hunger — not best friends, but good friends. Hunger is a sign from your body telling you that you are eating fewer calories than you have burned. You are losing weight. Your hunger lets you know you are on the right track, but if you let yourself get too hungry you may feel ravenous, and, in that moment, it may be difficult to stick with your diet plan.Good luck. With a good plan and self-compassion for mistakes you make along the way you are likely to get great results. Richard Malik is a naturopathic doctor with a practice in Lakeville offering comprehensive health care for the entire family.
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Textile designer Justine Valla sits in her father’s chair, which she painted, alongside her husband, illustrator and muralist Victor Valla, in their Atelier Valla studio.
“I was always drawing as a child,” Justine recalled. Victor dreamed of illustrating magazine covers like those of the “Saturday Evening Post.”
Victor studied design and illustration at Rochester Institute of Technology, then received a fellowship to study painting and printmaking at the University of Illinois at Urbana-Champaigne. He graduated in 1967. The following year, he received a grant from the Tiffany Foundation to study printmaking in Paris at Atelier 17, an experimental graphic arts workshop founded in 1927.
“What a great experience that was!” he recalled.
Returning home after the Paris uprisings of 1968, he discovered that the magazine covers he’d hoped to paint had largely given way to photography. His agent suggested trying record covers, which he pursued along with illustration and graphic design.
He also began teaching at Kean University in New Jersey.
“Kean had a wonderful graphic design and illustration department. I loved teaching Graphic Design, even though I never thought I would.”
He later taught at Syracuse University and Pennsylvania College of Art and Design.
In the late 1980s, he decided to stop teaching and concentrate on his own art. He moved to Falls Village, to a house on the corner of Minor and Prospect Streets.
“I used to call the studio ‘Minor Prospects Atelier,’” he said.
He continued working in illustration and graphic design, creating book covers for stories by H.P. Lovecraft and other authors, along with magazine covers, logos, advertising and murals.
Justine and Victor Valla in their studio with a painting of Victor’s,”Jonah and the Whale.” Robin Roraback
His local commissions include the green and gold Noble Horizons signage and wall murals for the Stockbridge Inn, the Spa at Norwich Inn, Orchards Hotel in Williamstown and the David M. Hunt Library’s children’s section.
Justine grew up in the Bronx and studied at the Fashion Institute of Technology. After graduating, she took on whatever work she could find, including designing toys and novelty items for Russ Berrie. But her true calling was textile design.
She moved to Los Angeles to pursue that calling, where she learned silkscreen printing from 1960s design icon Corita Kent.
“I was in her program at Immaculate Heart College. All fabric design at that time was silk screen. My first job in textile design was in L.A., creating wallpaper for Bob Mitchell Design.”
Justine returned to New York City, where the advent of computers required her to learn new design techniques. She enrolled at Parsons School of Design, studying Photoshop, Illustrator, Lectra U4ia and Kaledo.
Around this time, she met Victor online and moved to Falls Village.
A recruiter found her a job in Arkansas at Dillard’s, a department store chain operating in 30 states and known for its exclusive designer collections.
“They had the best equipment I’d ever seen,” she said.
She became a senior computer-aided design designer there, designing fabric and preparing purchased designs for production.
The Vallas left Falls Village for Little Rock.
“It was a big move,” she said. “It was a different culture, but Little Rock was very progressive.”
The originally planned to stay in Arkansas for five years but ended up remaining for nearly 10.
Then Justine was hit by a car. She suffered injuries to her leg and head and required four years of rehabilitation.
“I lost the ability to paint after the accident. I struggled to paint again.”
The Vallas returned to Connecticut, this time settling in Salisbury, where they’ve lived since 2013.
After leaving Dillard’s, Justine had planned to sell her work through Printsource in New York City, an international showcase for surface and textile design. But after the accident, she no longer had the mobility or energy to travel back and forth to the city.
Instead, she began selling her work locally at craft shows, including clothing, hand-printed tea towels and floorcloths.
She is currently working on selling her collection of textile designs.
In December, Justine will have a show of her tea-themed watercolors at the NorthEast-Millerton Library.
Victor recently exhibited “The American West: A Pictural History” at the NorthEast-Millerton Library. The series, created in the early 1990s, was part of a commission from the Postal Commemorative Society for which he completed 100 paintings in two years.
He hopes to place the series in a museum and has created books from its images, complete with text. Over the years, he has designed many other books that are ready for publication, including “Looking In, Looking Out,” a cosmic view of the universe.
Reflecting on his career, Victor said, “It’s about doing what you love”.
Justine agreed.
To see, purchase or commission work, contact Justine at justinevalla@gmail.com or Victor at victorvalla@comcast.net, or call 860-596-4282.
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Jane Herold’s beautifully simple dinnerware.
Cornwall ceramicist Jane Herold explained that there’s quite a lot of enthusiasm for Clay Way among the region’s ceramic artists.
“We all need work space, which is hard to find or afford in urban areas. The wood-fire crowd needs lots of wood and outdoor space. This area is great because it’s rural enough for us, but has a wonderfully enthusiastic and supportive population of pottery [patrons].”
While many of the artists are returning from previous years, the loose collection of unofficial organizers likes to keep the event manageable for the public, limiting the number of artists and studios each year. A direct drive from the southernmost point at Ann Heywood’s studio in Wingdale to Herold’s big barn in Cornwall is under 40 minutes. But if you want to catch it all, plan for a full day’s worth of art exploration along some of the most beautiful roads in New England.
Starting at its northernmost point, Herold’s studio will host Matin Malikzada of Afghanistan, whose polished, modern interpretations of traditional forms are instantly recognizable. They’ll be joined by wood-fired ceramicists Steve Johnson, with his raw, organic forms, and Harry Levenstein, whose works relate closely to Johnson’s while making even more direct references to nature.
Herold herself creates work that is both beautiful and utilitarian. Her prolific output of objects is intended to be used by everyday people as part of their daily lives.
Moving south is Todd Piker of Cornwall Bridge Pottery. Piker has been making pots in his giant wood-fired kiln since 1971. The kiln looks more like an ancient blast furnace than something designed to transform clay into ceramics, but over the years, he’s mastered its intricacies and produces an impressive amount of fine work.
A ceramic vase by Kathleen Heidemann.Provided
Piker will host Sanah Peterson, who works at Cornwall Bridge Pottery and draws inspiration from both her time with Piker and her time traveling the globe as a child. They’ll be joined by Stephanie Haines, whose vibrant, eye-catching work features underglaze illustrations of birds, fruit and the bounty of nature.
Further along in Warren, Jessica Dubin’s pieces will be on display at the studio of Christine Owen. Both artists seem to appreciate the chaos and unpredictable nature of clay but find ways to refine it all using their own unique methods.
Heading east to Washington, Conn., Will Talbot’s creates intricate work while allowing for the unpredictable nature of clay to play a role. His studio will house Tom Knox and his wide variety of textures and forms, as well as New York City-based Alex Lebedev, who lets music and the nature of improvisation guide his work.
There will be two studios participating in South Kent. Alison Palmner, whose page on the Clay Way website states she “strives to achieve a lighthearted meld of human forms, animals and the vessel.” Her studio will host Ben Eberle, who trained under the guidance of legendary potter Toshiko Takaezu; James Guggina, whose intricate work can appear both deliberate and whimsical; and Paula Shalan, who blends rough, unrefined surfaces with polished precision in individual pieces.
Joy Brown’s delightful ceramic sculptures.Provided
Nearby is Joy Brown, whose work have become a staple of the area, with her figurative sculptures dotting the Northwest Corner. Brown’s studio will also feature Bonnie Levine, who taps into the beauty of chaos and destruction in her work, and Brendan Moore, whose more utilitarian forms are perfect for everyday use.
Finally, the tour crosses the border into Wingdale, New York, where the studios of Drew Montgomery, Ann Heywood and Amy Brenner will host Jackie Sedlock, Lynn Behrendt,and Kathleen Heidemann.
Brenner creates some of the most colorful and vibrant pieces on the tour, while Behrendt’s work is among the most studied and precise. Heywood creates carefully considered, intuitive forms, while Heidemann moves from simple minimalism to intricate textures. Montgomery and Sedlock both find new ways of playing with traditional forms, producing delightfully distinctive pieces.
To learn more about the artists and download a map of participating studios, visit clayway.net
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