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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Dick Hermans in the Oblong Bookstore on Millerton\u2019s Main Street in 1985.
Provided
For Hermans, the award has prompted some reflection about why he has spent so much of his life involved in community projects.
“I was thinking about it this morning: Why do I do what I do?” he said. “And I think no matter what I’ve done, whether it’s been school board or rail trail, I’m trying to be useful to the communities I’m associated with.”
Hermans is perhaps best known as the longtime co-founder and steward of Oblong Books in Millerton, a business that began almost by accident. He and his first wife, Holly Nelson, were living in Millerton and looking for something to do during the winter. They had been painting houses, including the Grange Hall in Millerton, a job Hermans got through his aunt, who belonged to the Grange.
At the time, Hermans was also working in insurance for his father, doing collections.
“It was fine except I was doing collections, and it really kind of left me cold,” he said.
He and Nelson began thinking about what they might do together. Nelson was an avid reader, while Hermans had studied journalism and had worked in a record store. They noticed a chain of book and record stores operating elsewhere in the Hudson Valley and decided to follow that model.
And so Oblong was born.
Dick Hermans in the Oblong Bookstore on Millerton’s Main Street in 1985.Provided
“We really learned it by the seat of our pants,” Hermans said.
The business would eventually become a beloved and integral part of Millerton’s commercial life. But although Hermans may have learned the book business as he went, his affinity for retail — and for the connections that happen across a counter — had begun much earlier.
As a child, his second-grade teacher operated a little cardboard pencil shop in the classroom, and Hermans still remembers the satisfaction of selling a pencil for a nickel.
“I really liked selling somebody a pencil for a nickel,” he recalled. “I can remember that experience, and it was so pleasant.”
Later, while living in Arizona, he helped establish a food co-op and worked at the counter.
“I kind of knew that I liked doing that kind of thing,” he said. “It’s a nice way to be pleasant with people, but without making too much commitment to them.”
His relationship with Millerton also predates Oblong. His grandparents lived in the village, and he first came to Millerton as a baby. Over the years, he has watched the town change through several generations.
He remembers a Millerton with a much broader array of businesses, when stores such as Delson’s, the Main Street department store that stood for nearly 40 years in what is now Millerton’s Antiques Center, seemed to carry almost everything a resident might need.
“You could find everything from a set of dishes to a shotgun,” he recalled.
The rise of shopping malls changed that kind of downtown retail, he said, but Millerton has remained a lively commercial village.
“For us, it’s been a great place to have business,” Hermans said. “It’s a busy village.”
For Hermans, running a store was never simply about selling books and records. It was a way of being part of a place.
Music has remained another constant. Hermans continues to sell music at Oblong and hosts the radio program “New Harmony” on WKZE. The business of selling music has changed dramatically over the years, particularly with the rise of streaming, but Hermans has adapted.
He was initially reluctant to bring vinyl records back into the store because of their expense. But about four or five years ago, he began stocking LPs again, and they have become the main form of music the store sells.
He finds that many of the customers buying them are reconnecting with music they loved years ago.
“I do best with classic albums that people may have had when they were young,” he said. “And now that they’re retired, they want to hear it again.”
Hermans still reviews between 700 and 1,200 new music releases each week through the store’s distributor, Alliance Entertainment, carefully deciding what belongs on Oblong’s shelves.
That same commitment to place has led Hermans into a wide range of community projects. His work with the Harlem Valley Rail Trail is among the efforts he mentions when reflecting on his years of civic involvement. He has also served on the school board and has been involved with the Millerton Business Alliance and the Irondale Schoolhouse. He is now involved with The New Pine Plains Herald, which he sees as complementary to the work of The Millerton News and The Lakeville Journal.
“I really think that the important thing about this award is that people understand what a newspaper does to connect them to their community,” he said. “And if that means anything to their lives, they gotta support it.”
Hermans knew Mary Lou and Robert Estabrook and remembers them as people who were deeply conscious of their responsibilities to the community.
“They were really nice folks,” he said. “They were very conscious of what their role in the community was.”
There is, in fact, still plenty on his plate. Hermans admits he needs to scale back because he has taken on more than his current abilities can comfortably accommodate.
“To be given this award is very special,” he added. “But I don’t feel like I’m done.”
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Adamah Farm crew members planning out the day’s tasks on a late September day.
Janna Siller
Over my 15 years of growing vegetables in Falls Village, I’ve exerted my will over all kinds of conditions, from drought to humidity to crows with a taste for cantaloupe. That’s what farming is all about. You zip around the field, hopping on and off tractors, moving hoses and chasing weeds, all in an effort to arrange conditions in favor of your crops. It is the crops’ job to gulp up sunlight and move water through their stems, to transform solar energy into your next pesto or ratatouille or butternut squash soup. It is the job of the farmer to irrigate just enough but not too much, to slice dandelion leaves without damaging delicate cabbage roots, to pander and pamper and stay in tune with what plants need to thrive.
The easy part of farming is trusting plants’ resilience. I have seen bright green shoots barrel ahead out of a plant torn to shreds by hail. I’ve watched wilty, heat-stressed seedlings turn rigid overnight and greet the next morning with vigor. The hard part is letting go of what you can’t control. As our crops lapped up Friday’s gentle sunshine and I considered the weekend forecast, I imagined roots holding tight to wet earth and branches supporting each other in sideways, pelting rain. I made sure all of our storage crops were already harvested and tucked away. I battened down the sides of our greenhouses and wished the remaining field crops good luck.
The nor’easter didn’t materialize too dramatically in our corner of New England. A few broken branches and debris blown about, nothing like the July Fourth storm that sent half a tree crashing onto the deer fence and left crates of fresh veggies in coolers without power.
Fall storage crop harvests amid soil building cover crops at Adamah Farm in Falls Village. Janna Siller
Farming is an exercise in acceptance. To do it well and return year after year, you have to balance hubris and humility. The prize can often be a certain equanimity, a training in the art of moving into the next day even when the last one scrambled all your plans.
Epic change is not always about the unexpected. It also comes like clockwork on the seasonal calendar. As I type, the last of summer’s watermelons wait naively on the vine for a few hot days to finish ripening. Broccoli are holding their leaves wide as they did in June and July, only to find that the hours of sunlight decrease with each earlier sunset. Plants can’t pick up and go south or call the manager to order a bonus round of sunshine. Their growth slows and they get a resigned look to the hue of their leaves, so different from the frenzied growth of summer.
The release of fall is not tragic or gloomy. It is not an ending because so many fall tasks are about setting up for the new beginnings in spring.
We turn the vines that yielded thousands of pounds of fruit into the soil, where healthy microbes feast on their rotting stems. Then we plant cover crops — a mix of cereal grains like rye and oats and legumes like peas, vetch and clover. Cover crops hold the soil and its nutrients in place over winter, feeding the soil food web and adding organic matter that next season’s crops will need to grow.
We sort sprinklers and repair hoses. We inventory tarps. We take notes about which plants did well where and how we might try a new approach for this or that. We stack crates of cured garlic and onions and winter squash in a cool, dark room.
We save seeds from tomatoes and beans and lettuce, carefully labeling each variety for next season’s long, sunny days.
Janna Siller is the farm director at Adamah, a community farm in Falls Village offering CSA shares, educational programs and a food access program.
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