April 22, 2019

At the Library

March 31, 2011



Celebrate National Library Week on Tuesday, April 12 at 11 a.m., when Gov. Peter Shumlin reads stories for children. All ages welcome.


Sing, dance, and clap your hands with Raphael and his guitar, April 2, 11 a.m. For children up to age 5. No pre-registration.


On Wednesday, April 6 at 3 p.m., amaze your friends and family with science tricks using simple household materials. Presented by Karen Cutler. Grades 3 and up. Pre-register at 878-4918.


On Monday, April 11, at 6:30 p.m., bring kids in their pajamas with their favorite stuffed animal for stories, a craft, and a bedtime snack.  Presented by Building Bright Futures of Williston and Dorothy Alling Memorial Library.  Call Kate at 876-7147 to pre-register.


Thursday, April 7, 4 p.m. to 5 p.m. Grades 7 to 12 Teen Advisory Council, pizza, discussion, and library projects for teens. First Thursday of each month, new members welcome.


This first-hand encounter with live owls, hawks, and falcons focuses on the natural history, ecology, and adaptations of these efficient predators. Touchable artifacts and hands-on materials round out this special experience. Presented by Vermont Institute of Natural Science. Sponsored by Friends of the Dorothy Alling Library. Saturday, April 16, 1 p.m.


The library has acquired some fabulous new picture books. Come in and browse the New Picture Book Display. The following titles are just a few of the “must reads.”

“Little White Rabbit” by Kevin Henkes

“Rain School” by James Rumford

“Zoo Borns” by Andrew Bleiman and Chris Eastland

“Yoko’s Show-and-Tell” by Rosemary Wells

“Brownie Groundhog and the February Fox” by Susan Blackaby

“Dust Devil” by Anne Isaacs

“Snow Rabbit, Spring Rabbit” by Il Sung Na

“Ant and the Grasshopper” by Luli Gray

“Happy 100th Day!” by Susan Milord

“Bedtime for Bear” by Brett Helquist

“The Full Belly Bowl” by Jim Aylesworth

“Look! A Book!” by Bob Staake



On Wednesday, April 6 at 6:30 p.m., Bess O’Brien will share how she tells stories through documentary filmmaking. She will discuss the art of the interview and how editing 75 hours of footage down to 90 minutes of film shapes how a story is told. O’Brien will give examples from her earlier films – “Here Today” and “Shout It Out” – and show clips from her latest documentary, “Ask Us Who We Are”.


Meet author Richard Allen on Saturday, April 9, 11 a.m. to 12:30 p.m., for a slideshow and book signing.


Recille Hamrell will lead real life experiences crafted into oral narratives on Monday, April 11 and April 25, 12:30 p.m. to 2:30 p.m.


Wednesday, April 20, 1 p.m.


Sam Hemingway, reporter for the Burlington Free Press, will share the unique challenges of news writing. Topics will include how he draws stories from people through interviews, observation and research. Wednesday, April 20, 6:30 p.m.


Dr. Wolfgang Mieder presents his new book about Martin Luther King, Jr. on Wednesday, April 27, 1 p.m.


Saloma Miler Furlong will talk about her new memoir, an eloquent and revealing portrait of life within, and without, this frequently misunderstood community. Saturday, April 30, 1 p.m.

PHOTOS: American Roots Music

March 31, 2011

Observer photos by Scott Yates (scottpyatesphotography.blogspot.com)

The American Roots Music benefit show for Access Community Education took place at Champlain Valley Union High School on March 25. Robert Resnik, host of VPR’s “All the Traditions,” hosted the show.

PHOTOS: CVU Scholars Bowl

March 31, 2011

Observer photos by Steve Mease (www.stevemease.com)

The top-seeded Champlain Valley Union High School Scholars’ Bowl earned their fifth straight berth in the Vermont-NEA championship match on March 26. The group lost to Hanover High School in the final.

This Week’s Popcorn – “Limitless”

Psst. This is Good Stuff

3& ½ popcorns

By Michael S. Goldberger
Special to The Citizen

It’s too bad Dr. Timothy Leary isn’t around to lend us his perspective on director Neil Burger’s “Limitless,” about a writer who experiments with the ultimate mind-expanding drug and the inevitable side effects that make for the death-defying adventure of his life. However, in the doc’s absence, and having also lived through the 1960s, I will try my best.

Splendidly adapted from Alan Glynn’s novel, “The Dark Fields,” by Leslie Dixon, the story first introduces us to Bradley Cooper’s Eddie Morra, the guy once thought most likely to succeed, but who hasn’t. In fact, the young scribe is pretty much on the skids: no money, given the gate by his gal, and not even one page written of that redemptive novel.

Perhaps he wasn’t destined to be among that elite group of folks who, by getting hold of the brass ring, inspire us to think we could do the same. But don’t be too fast to write him off, for Horatio Alger does indeed ride to at least a temporary rescue. It comes in the form of a little magic pill. An old saw, back in the fairy tale days they called it a potion.

Same thing. But whereas, according to Grace Slick’s advisory in The Jefferson Airplane’s “White Rabbit,” one pill makes you larger and one makes you small. In this case, the translucent orb Eddie receives from a sleazy but high-priced drug dealer makes you smarter, and then some. Like, you now use all of your brain, and not just 20 percent of it. Credit director Burger and his FX folks with making real the concept. For it stands to reason that without a similar dosage of the stuff, we couldn’t begin to imagine the exponential brainpower that represents. Guilty thrills admitted, it all leads to one heck of a roller coaster ride into the realm of heightened intelligence. But don’t try this at home.

Certainly the most imaginative and philosophically erudite fictionalization on the topic since William Hurt submerged himself in the experimentations of “Altered States” (1980), the fantasy is exhilarating. And it’s heartening, at long last, to employ that most overused adjective, awesome, without it proving a monotonous exaggeration.

This should shine Bradley Cooper’s star, if not earn him an Oscar nomination. His transitions, starting with the move from failed writer to Wall Street pundit, represent a quantum leap that he handles with winning aplomb. His work opposite Robert De Niro, who smartly portrays financial mogul Carl Van Loon, certifies his thespic ascendancy.

Like a sports team inspired by its star player’s lead, several supporting actors pick up on the energy. Abbie Cornish is suitably credible as Lindy, the on again, off again love interest; Andrew Howard is frighteningly stellar as Gennady, the Russian loan shark who wants into Eddie’s stash; and Johnny Whitworth is an appropriately creepy pusher.

But lest this vicarious journey to full actualization goes to our heads, please note we are dealing with drugs. And as such, we as well as our protagonist must be prepared for the downside, the side effects, the quickly pronounced heeding after the commercial informs how great some Rx performs. Remember, call an M.D. if experiencing suicidal thoughts.

Without giving too much away, I’ll only tell you that Eddie finishes his novel in record time before coming face-to-face with two major forms of repercussion. First, there’s the withdrawal. Think your first bona fide hangover multiplied by infinity. And then there’s the sort of characters you’ll have to sully yourself with in order to stay high and mighty.

Voila, filmmaker Burger succeeds in combining a highly theoretical concept with trenchantly engaging action and seat-edged suspense. Add a subtext about American greed and insider trading, then venture how all these ingredients might affect an already tenuous love affair, and the only thing more you could ask for is free popcorn and soda.

At its purest, elemental level, the film iterates a classic, cautionary tale about substance abuse reminiscent of the metaphoric intelligence imparted in Robert Louis Stevenson’s “Strange Case of Dr. Jekyll and Mr. Hyde.” Of course, there’s a modern twist in this film; a well conceived and visionary treatise on human potential that’s sure to titillate the synapses.

Call me a crazy optimist. I think we might even be able to fly, without having to grow wings. However, for those who couldn’t care less for hypotheses about what our gray matter might be capable of, note there’s much violence and venal derring-do to please the more viscerally inclined. As a result, both camps will agree “Limitless” is really far out.

“Limitless,” rated PG-13, is a Relativity Media release directed by Neil Burger and stars Bradley Cooper, Robert De Niro and Abbie Cornish. Running time: 105 minutes

Everyday Gourmet

Fond of food

March 31, 2011

By Kim Dannies

“Wow, that was good!” is music to every cook’s ears. So, what’s the secret to making everyday edibles simply incredible? I recently asked myself this question as I watched my buddy, Kiwi Dick, an excellent omelet maker, maneuver in the kitchen. He produced seven perfect omelets with finesse, yet he wasn’t confident that he was coaxing the maximum flavor out of his ingredients.

“Color equals flavor” is a mantra worth remembering. For sauté, heating the pan until really hot, and then adding the oil is an essential step. When the oil is hot, then it’s OK for the ingredients to hit the pan. In the case of onions, the base for almost every savory dish, most cooks need to sauté them quite a bit longer. To achieve maximum intensity of flavor, the onions must release their natural sugars so they can caramelize into gems of glossy brown-black. The same also goes for mushrooms. Incremental pinches of kosher salt throughout the sauté will draw out the water and build seductive layers of flavor.
The hot pan must be scraped continuously. Deglazing the onions with a slug of sherry, beer, or stock after 12 to 15 minutes is where the magic happens.

When onions are allowed to fully caramelize – at around 20 minutes of cooking time– nirvana is within reach (if you are using garlic, don’t add it until the final minute of cooking or it will burn and become bitter). Scraping of the pan throughout is essential: those shiny, fat-soaked, carbonized treats at the bottom are the “fond.” These are the rock stars of flavor that morph a dish from average to amazing.

The culinary cognoscenti agree that the most flavorful cuts of meat are the cheapest: brisket, pork shoulder, and chuck. Slow, low-heat braising with a bit of decent wine and some root vegetable will yield gravy and a treasure trove of fried black bits tasty enough to start a family fight. So, if it’s charred, crunchy, fried, congealed, flecked or globbed, eat it! There’s a whole lot of love going on in the fond.

Kim Dannies is a graduate of La Varenne Cooking School in France. She lives in Williston with her husband, Jeff; they have three college-aged daughters who come and go. For archived Everyday Gourmet columns go to kimdannies.com.

CVU Nordic champs featured international flavor

March 31, 2011

By Mal Boright
Observer correspondent

From left to right: Hans Fredrik Fahle, Jake Marston, Kilian Muller, and Sam Epstein of the Champlain Valley Union Nordic ski team show off their hardware after winning the state championship. (Courtesy photo by Sarah Strack)

Looking back, Champlain Valley Union Nordic ski coach Sarah Strack would consider last summer’s telephone call from Norway one that she loved getting.

The caller was the father of Hans Fredrik Fahle, who was inquiring about CVU’s ski program.

He apparently liked what he heard and, as a result, this past winter’s individual Vermont champion in Nordic freestyle and classic competition was Fahle, who entered CVU last fall for his senior year as an exchange student.

But Fahle was not the only skier from the other side of the pond known as the Atlantic to find his way to the hills of Hinesburg.

Kilian Muller from Switzerland was already in school when Strack learned about his presence in a different way.

“Kilian was running cross country and skiers on the running team told me about him,” she said.

In the winter, Muller and Fahle became members of the boys’ Nordic team that swept to CVU’s first Division I crown in six years.

Fahle posted individual wins in the classic and freestyle runs. Muller took fifth place in both events.

The two joined mates Sam Epstein and Jake Marston in a winning relay team that won both events. And according to Strack, the four are great friends.

“Working together as a team is a unique experience when you compete in an individual sport that is then scored as a team,” Strack said.

She said that while Fahle and Muller were “key skiers” in victories at the state meets, “having them on the team meant so much more than just results. Both have formed friendships on the team.”

How was it like getting assimilated into the CVU community for the two from overseas?
Both said that participating in fall sports, with practices before school opened in late August, made things much easier.

Muller called the cross country team “great,” and friendships were quickly formed.
“Sports were a big part,” said Fahle, who played on the boys soccer team. “I quickly made a lot of friends.”

That takes care of their classmates. What about the teachers?

“The teachers are much nicer here,” said Muller. “They become your friends and take an interest in your work. They are not total authority.”

Fahle generally agreed, pointing out that he is considering engineering for his future studies. Muller is leaning toward chemistry.

In Norway, according to Fahle, sports are not associated with the school systems. Youth athletics are independent of the schools and run as club programs, where Fahle was successful in skiing. He added that the sport is taken more seriously in Europe.

He said he liked the system here, where sports are part of school.

As for the teenage diet (that mysterious part of the culture), Fahle said there is not much of a difference in Norway since they have “McDonalds and all of that.”
Muller said meals in Swiss schools are more expensive but include “bigger choices and more fresh items.”

Fahle and Muller speak flawless English, having learned it since first entering elementary school.

Fahle said, in Norway, English and Norwegian are taught though the school years and students have a choice of a third language.

The pair has certainly left their imprints, not to mentions ski prints on the state Nordic scene.

Places I’ve Played

Baseball in the barnyard

March 31, 2011

By Bill Skiff

Some say that in the spring a young man’s fancy turns to love…or is it baseball?!
The other day in the gym when I saw a little boy step into a batter’s box and try to hit a ball off the top of a stick I was reminded how I learned my version of baseball — it was in our barnyard.

Our diamond could be found in that delightful place between our house and the barn. It was somewhat boxed in by an assorted group of buildings; a horse barn, equipment sheds and an old schoolhouse. Except for twice a day when the cows came from, or went to, pasture, it was our diamond — our Centennial Field, our Fenway Park.

I learned many lessons there:  twice a day when the cows slowly strolled through, I came to understand the meaning of “field maintenance.” We made up our own ground rules: off the barn door was a double, above the milk house door, but below the hay fork window, was a triple, and off the barn roof was an automatic home run.

Our bases were not all even in distance but were located in the right places. First was down the line by the porch, second was in the middle of the cow trail, and third was by the horse’s hitching post. The distance to the pitcher’s mound depended on the strength of the particular pitcher’s arm. Home plate was positioned so a foul ball would have a difficult time going through the bathroom window. We broke it only twice – and, as luck would have it, both times it was occupied.

There was no discrimination in our barnyard games. We let anyone and anything play. We once had a dog named Teddy who roamed center field. I’ll admit he couldn’t hit very well, but could chase down a fly ball and carry it back to the pitcher’s mound faster than any of us kids.

We also never had any problem letting girls play. In fact, without girls there would have been no teams. Our standard teams were my brother Bob and I against my sister Carol and Teddy.

Playing against them was my first experience with the phrase, “It’s not the size of the dog in the fight, but rather the size of the fight in the dog.” Boy were they a scrappy team, and tricky, too. I remember how my sister grinned whenever Teddy streaked over to her after chasing down a ball. He dropped that slippery, slimy, sphere at her feet. Her next pitch would dance all over the place.

We played about 80 games a summer and Bob and I usually won 55 percent of them. The only time the teams changed was when our cousin Skip came over. Then, it was Bob, me, and Skip against Carol and Teddy. This only improved our record to 60 percent.

I learned my hook slide on our barnyard diamond. I could slide into second base amidst the gravel and cow paddies and rarely raise a strawberry (see note). I had to perfect my slide because my sister could put a mean tag on you. Besides, if I did get a strawberry, Dad would come out and pour Sloan’s liniment or Merthiolate on it (boy, did that stuff sting). The label wasn’t kidding when it said Sloan’s liniment is good for man or beast. Dad would put it on my leg one minute and his horse’s the next.

We knew all the rules and didn’t need any adults to tell us when we were out or safe — we knew. Thus, our games passed many an afternoon with a strong sense of fail play.

Each year at this time I can smell our barnyard diamond. I long to put on Dad’s baseball shoes, the ones with the shiny cleats, and run around making three point marks in the spring earth. I listen for Teddy’s bark and the fierce language of my sister Carol on those rare occasions when I finally struck her out. Those barnyard games are gone, but their memories linger on. I wish more kids today could learn their baseball in a barnyard.

Note: Strawberry – A round , raw circle on your hip caused by sliding over gravel or sand.

Bill Skiff grew up on a farm between Cambridge and Jeffersonville. After a career in education, he now lives in Williston, where he is a justice of the peace and Fourth of July frog-jumping official. In “Places I’ve Played,” he shares his experiences of growing up in Vermont. Comments are welcome at vtcowcal@yahoo.com.

Little Details

Pandora … revisited

March 31, 2011

By Katherine Bielawa Stamper

The air felt heavy. I imagined tiny particles of radiation seeping into my lungs, lodging in my tissues, only to erupt sometime in the…future?

Radioactivity over southeastern Poland that spring day in 1986 originated in Soviet Ukraine, and reactor number four at Chernobyl’s nuclear power plant melted down just as I happened to be living in an east European neighborhood.

Soviet censors delayed notification, precluding the most immediate precautions. A radioactive cloud hovered overhead. Communist-controlled newspapers reported “minor contamination” at the plant, a disingenuous attempt to allay fears. Students in my dormitory gathered around radios, straining to hear Radio Free Europe broadcasts, scrambled by Moscow. We grasped at shreds of information, catching intermittent phrases: “major nuclear accident,” “stay inside until the radioactivity disperses,” “strontium 90.” The air was laced with radioactive iodine – in what concentration, we did not know. My fear was surpassed by a surging, palpable anger.

“How could (the Soviets) not tell us?” I questioned. “I can’t believe they tried to hide this!”

I’d grown accustomed to inconveniences of Eastern Block living; ration cards and long lines didn’t faze me. Intentional withholding of information impacting health and welfare infuriated me.

“You don’t understand,” my friend Ela offered with resignation.  “This ‘accident’ is just another wave of Soviet oppression, one of many. We’re used to it.”

Absorbing devastating images from Japan, I am struck by the presence of four nuclear power plants dotting its northeastern coast. Onagawa, Fukushima Daiichi, Fukushima Daini and Tokai hug the shoreline like lighthouses along Cape Hatteras, except this isn’t North Carolina or Cape Cod. Japan’s coastline traces a precarious path along the highly seismic Pacific Ring of Fire. The “Ring” threads itself along 40,000 kilometers of the Pacific Basin, hosting 90 percent of earthquakes. If Earth is a checkerboard of tectonic plates, this is where the “game” is played.

Japan’s March 11 earthquake and accompanying tsunami extracted an enormous human toll, decimating coastal communities. It triggered a major nuclear disaster, exposing people, animals, land and food to insidious contaminants. Radioactivity doesn’t simply go away – it lingers, ominously, darkening the future.

The crippled Fukushima Daiichi plant received a 10-year extension to operate in February 2011. The extension came despite the presence of stress fractures in its back-up engines, exacerbating vulnerability to surging tsunami waters.

In the days following the Chernobyl nuclear accident, I took part in my first anti-communist demonstration. Although I witnessed earlier protests, fear kept me from direct participation. Feeling zapped by Chernobyl embodied a very personal affront. I felt “tainted” by whatever radioactive material blew over Poland.

We gathered at a church in Nowa Huta, an industrialized city outside Cracow. The church – shaped like an arc – was overflowing. I was one of several hundred protesters outside listening to speeches via loudspeakers.

Scores of Polish paramilitary troops – ZOMO – waited a few blocks away. Outfitted with riot shields and billy clubs, ZOMO were hated and feared for their unrestrained brutality. I caught a surreptitious photo of water cannon; ready to unleash a punishing wave of water against peaceful protesters.

My fear was tempered by the knowledge that, if arrested, I’d likely be deported as a trouble-making American “capitalist.” My friend Ela assumed greater risk in voicing her discontent. If detained, she faced expulsion from the university.

Vermont Yankee supplies a full one-third of our electric power. As we ponder its future – tritium leaks and all – I think of Ukrainian ghost towns and elevated cancer rates in what was once “The Breadbasket of Europe.”

I consider Japan’s current battle to contain contamination. I fear looming health consequences for those living and those yet to be born.

The U.S. Nuclear Regulatory Commission recently approved extending Vermont Yankee’s operation beyond its 2012 decommissioning date. I scratch my head and have to believe there’s a better way to address our gluttonous appetite for power. Nuclear contamination, when released, is a Pandora’s Box. Even if Vermont Yankee remains open and is operated in a “safe” manner, what of the burgeoning stockpile of radioactive waste?  We can’t simply bury it in a landfill.

In “Voices from Chernobyl: The Oral History of a Nuclear Disaster,” author Svetlana Alexievich writes: “These people had already seen what for everyone else is still unknown. I felt like I was recording the future.”

Katherine Bielawa Stamper lives in Williston. Reader comments are welcome at LittleDetailsCol@yahoo.com or editor@willistonobserver.com.

Letters to the Editor

March 31, 2011

A heartfelt thank you

On March 25, the Williston School District’s annual Jump Rope for Heart event was held at Allen Brook School. This is a fund-raiser for the American Heart Association.

Approximately 300 students from Allen Brook School and Williston Central School participated and collected more than $14,000 in donations for the American Heart Association.

Many adults volunteer their time in order to help this event run smoothly. On behalf of the American Heart Association and the Williston School District, the WSD Physical Education staff would like to thank those who helped make this a wonderful event for all involved.

Thanks to the parent volunteers who helped cut and serve fruit, run jumping contests, work crowd control, and offered encouraging words to the jumpers. Thanks to the teacher assistants and paraprofessionals who helped organize and support the students throughout the day. A special thank you goes out to our bus drivers, who generously donated their time to transport WCS students to ABS as their way of making a donation to the American Heart Association.

We also appreciate the flexibility of the classroom teachers, who allowed the students to attend the event, and to the ABS library staff, who made room for student coats and backpacks. In addition, thank you to our office staff, family and consumer science staff, kitchen staff, and custodial staff for continuously offering assistance in order to accommodate our needs.

And thank you to the Williston community. Your generous support for the American Heart Association allows our students to participate in an event where they benefit their own fitness, have fun being together with students from both schools, and support and think of others in the fight against heart disease.

Pat Bannerman, Cathy Kohlasch, Lynn McClintock, Jenn Oakes, and Lyn Porter
Williston School District, Physical Educators

Guest Column

The path to weight loss

March 31, 2011

By Dianne Lamb

Spring is officially here and reality is setting in that you did not shed those five extra pounds – or more – over the winter.

Were your good intentions for eating less and moving more thwarted by thoughts of too much snow or too cold outside? You probably rationalized, “I will begin tomorrow.”
Well, tomorrow has arrived, so what’s the best way to deal with those unwanted pounds? Losing weight and keeping it off boils down to making lifestyle changes. Weight gain doesn’t happen overnight, although it seems that way.

You can gain an extra 10 pounds a year by eating 100 extra calories a day. So the reverse is true. If you eat 100 fewer calories a day, you’ll shed 10 pounds in a year.

A weight loss of one to two pounds a week is a safe way to lose weight. Six weeks of paying attention to what and how much you eat could mean you’ll see a loss of five pounds or more when you step on the scale.

The art of losing weight is based on the principle of eating less and moving more. When you eat fewer calories than the calories you burn, you lose weight. Even a five percent reduction in body weight can result in a positive change in blood pressure, blood glucose and general feeling of well being.

Sometimes it’s not what we eat, but how much we eat. As a result, keeping track of every bit of food and beverage you put into your mouth helps. One pound of body weight is equivalent to 3,500 calories, so to lose weight, portion control is important.

When it comes to making changes, make realistic, attainable goals. It’s better to start slowly with one or two goals and master those so they become a habit. When you’ve achieved those goals, pick one or two more. Think of these individual goals like chapters in a book. One chapter builds on another.

Individual goal setting also applies to physical activity.

The National Weight Control Registry (http://www.nwcr.ws) collects and studies successful weight control strategies of adults aged 18 and over who have lost at least 30 pounds and kept it off for at least one year. On average, people in the registry averaged a weight loss of 66 pounds and kept the weight off for 5.5 years. Ninety-eight percent reported that they had modified their food intake in some way and 94 percent increased their physical activity with the most frequently reported form of activity being walking.
Walking is a great inexpensive way to get moving. As a general guideline, you will burn about 100 calories walking a mile. Expending an additional 100 calories a day will help you lose about 10 pounds in a year, or allow you to eat 100 more calories per day without gaining weight.

Your fitness level, weight, and age influence how many calories will be expended during walking or other physical activity. If you are not used to walking, you need to progress slowly and increase the distance over time. If you have medical issues or have not been active recently, see your health care provider to get the green light to get moving. Walk before or after eating. Sometimes just moving away from the table will help you not think about food. A 15-minute walk can satisfy you more than having dessert.

Making a written plan will help you achieve your goals. While you may not always be successful, listing your eating or physical activity goals on paper makes the proposed action more concrete and easier to follow.

Keep a written record of the food and beverages you consume as well as a log of your physical activity. Record the minutes you spent on a particular activity or count steps or distances that you walked or ran. Sometimes I find if I have to write it down I may decide not to eat something, or I will be sure to “move,” so I can write it down. It’s human nature to think that we eat less and move more than we actually do, so writing it down accurately paints a more complete picture.

Be selective about what you put on your plate. Eat slowly, putting your fork down between bites to really savor the taste of your food. Remember, it takes 20 minutes after we consume food for our brain to tell us we are full.

Eat smaller portions. Consider using a smaller plate to trick your mind into thinking you have more food than you do.

Also, get a good night’s sleep. Healthy adults need eight hours of sleep a night on average. Chronic sleep loss has been shown to make it difficult to maintain or lose weight because it affects metabolism that influences hunger and weight gain.

Dianne Lamb is the University of Vermont’s Extension Nutrition and Food specialist.