Eating for Health and Efficiency

EATING FOR HEALTH AN D EFFICIENCY

R. L. A L S A K E R , M. D . J)

“ o ha m at and canna S me e e eat , An d om w ad eat t hat w ant it s e , E m w But: We hae eat , and e can eat ﬁ ”— Sae let t he Lord b e t hankit . Bums

B O O K O N E

N E W Y O R K T H E L O W R E Y M A R D E N CORPORA T ION Publis h ers 1 9 2 1 ” 41W

& a w w b% CONTENTS OF B OOK ONE

CHAP TER 1 TH I R N R E . E MPO TA CE OF P OPER ATIN G

2 F OO I I I N . D CLASS F CAT O

3 ME E IN . AT AT G

COLD WEATHER EATIN G FOR MEAT E ATERS

' 5 T BEN E E C E D . HE E FICIAL FF CTS OF A ORR CT I ET

6 VE E R N DIE . G TA IA T

7 OLD WEA HER E IN FOR VEGE ARIAN . C T AT G T S CONTE NTS OF COMP LE TE WORK

BOOK ONE

1 THE I R r . MPO TAN CE o PROPER EATING

An llu a o Di s a u i str ti n . e se c red by proper

a . B uildin of o o F e ting g str ng b dies. eed in o o a h al h HOW he g m st imp rt nt e t factor . t u M n o s s oo . u f or sc ool l b dy e f ds e h chi d.

F O 2 . OD CLASSIFICATION S a O l s. S a . s an d Fa S u en t rche ug rs i ts. c l S ala a l u a . J ent veget bles d veget b es . icy u an d sw t M u or ou fr its ee fruits. en § y ng o l l a pe p e with pimp y f ces.

3 MEA IN . T EAT G R a . Fre m a a s ipened me ts sh e ts best. Me t f a t o O ea o a . a s e sy digest . ver ting me ts Me t m as ula HOW o t o eat a s. stim nts. ften e t M l o u and a r s. i k, eggs d i y pr d ct

L E H ER IN F R ME E ER 4. CO D W AT EAT G Q AT AT S B ala al A a a of eat nced me s. dv nt ges proper

u f or a uals . ing . Men s sedent ry individ l M u for ma ual l Menus exp ained . en n a r r bo e s. CONTENTS OF COMPLE TE WORK

Pm 5 THE B E E FI I FFE OF A ORRE . N C AL E CTS C CT DIE T E a i a a a Money saved . rn ng c p city incre sed. o o ro i co b a d a C mm n t ubles, l ke lds, bre th, “ ” a f eeh n I o i a oa th t tired g, ns mn , c ted o u o an d b a d o x o u ed t ng e, besity c mple i n c r Fa an d u o by right ea ting. ce ﬁg re impr ved n u a a d bea ty incre sed .

VE E RI D I E 6. G TA AN T A ll necessary food prin ciples in vegetarian l an d a s a o t o v e e diet. Mi k eggs dditi n g oo E ﬁ ect s f a i of tarian f d . o overe t ng f or ar i al starch . Menus sedent y indiv du s

an a a la o . a a d m nu l b rers Fruit ri ns .

COLD E HER I FOR VEGETARIA N s 7. W AT EAT NG

a a i an al f or Veget ri n sm d he th . Menus sed ar ual o of o a l ent y individ s. C st s me veget b e M f l oo u or a o . f ds. en b rer

B OOK TWO

8 OOKI F OR HEA UTH—a . C NG ro i on ook R I . a . c nt duct Me t c ing e ipes. S i oi i a i oa i n o l tew ng, b l ng, b k ng, r st g, br i ing,

a mi ﬁ reless oo i ook ste ng, c k ng pressure c ing, ,

r i a o n . a i an d ﬁ sh. f y ng, se s ni g Prep r ng eggs

9 OOKI F OR HE L H—b . C NG A T

a a a an d il . a Prep ring be ns, pe s lent s Prep r i n all of a — a u g kinds cere ls bre d, bisc it,

a a o i . oo o a oes m c r n , mushes, etc C king p t t nd o u a ther t bers. CONTENTS OF COMPLETE WORK — COOKIN G FOR HEALTH c

a u ul t a l Prep ring s cc ent vege b es . Prepara t o s an d s for a a a i n recipe veget ble s l ds, fruit and a l a a an d nu an veget b e s l ds, fruit t d

a l sa a . S a ad s veget b e l ds l dre sings . Cook

u . D a o u ts ing fr it iry pr d c .

11 ARM EA HER I FOR. MEA E ER 158 . W W T EAT NG T AT S u f or a o r and om Men s sedent ry w rke s, c f r s. u o la o al hi s ment Men s b rers. Gener nt f r um o s mer eating.

12 WARM EA H ER F OR VE E RIA 1 73 . W T EATING G TA NS

M us f or l o s. us f or la or en ight w rker Men , b — r ol o an d u . e s. C ds their preventi n c re

w h l a o Diet for those o ea si y t ke c ld. — 1 3 ORRE F OO OMBI I a. . C CT D C N NG P re u Imp ortance of correct combining. j l e dice s regardin g food . S imp icity in fe d

ing . — CORRE CT F OOD COMBIN ING b of a an d o r o s a s Combining me t the pr tein , f t an d o l lk a oo a l i s mi , st rchy f ds, veget b es, , juicy fruits an d a cid fruits and sweet

s su a an d o s s. fruit , g r ther weet — 15 CORRE F OO OMB I C . CT D C IN NG f ni n N u N otes an d illustrations o combi g. l merous mea s planned . CONTENTS OF COMPLE TE WORK

1 EA I N T RE CE EI H 6. T G o DU W G T

a ess a sease . S era re i l n F tn di ev l duc ng p a s.

N o ma l t . Re uc men r weigh d ing us.

15 N To G I EI H . EATI G A N W G T i n s an d lo t H s for di ﬁ m' en Th n es ngevi y. int t of i o es and r types th n pe ple . Thinn s hype f us r o l . acidity . Men o t hin pe p e Chroni c a a an d i t s u e c t rrh c r .

EATING IN PREGNANCY AN D DURING THE N URSI NG PERI OD “ ” E a i n f or w o Eat durm t g t . ing g the ﬁrst i h la alf half of pre gn ancy ; dur ng t e st h . Morning si ckness an d other di sturbances

o ar E as il h. Eat seld m necess y. y ch dbirt

n e us . i ng during nursi g peri od. M n

I 9 FE E TH E B BY . DING A ’ l w ot her . Ho often t o feed . M s mi k best ’ A r i a l di o i l in i a . tiﬁc fee ng. C w s m k nf ncy n l W r a d a ui ees. a F uit veget b e j e ning . l anl i C e ness .

F EEDING TH E CHI LDREN i u i s co ear F n a r Feed ng d r ng e nd y . eedi g fte co L in S s a u . . le e nd ye r. nch g Menus imp in a o oo a ffer n feed g. V ri us f ds t di e t ages. Inf an i a a s t le p r ly is . CONTE NTS OF COMPLE TE WORK

21 E IN G AF ER. P MI E A GE . AT T ASSING DDL N ecessity of ch angi ng habits with passing

f a h us f o or re tai ning he lt . Men r light r er nu f or a ua la o wo k s. Me s m n l b rers.

BOOK FOUR

2 LAXA IVE F OO S 2 . T D o a o a s ous ou l Ex C nstip ti n eri tr b e. p L m ences. a xa es a a an d e as . tiv , c th rtics ne u for co s a How t o su e Men s the n tip ted . b ti u on oo f or a o r t te e f d n the .

CONSTIPATI NG F OODS R oo a n o a o E ff of eﬁned f ds d c nstip ti n . ect

e a les t s an d am . a fr sh veget b , frui cre Tre t e of off n m nt persistent diarrhea . C ee a d t ea an d o o c nstipati n .

WHE N A N D How To E AT o and a m N um of al W rk e ting ti e. ber me s a R u a H a o an di per d y . eg l rity. e vy w rk d H f est o . ow t o ea t I o a o o g i n . mp rt nce th r ou h as a o R l for a i g m tic ti n . u es e t ng .

25 How M H To EA T 0 . UC 35

S z f a o Rul s f or l a i e o m ny p rtions. e e rning h ow mu one H ow t o o r ch needs. detect ve Menu for o u t h eating. s th se s ffering with e CONTE NTS OF COMPLE TE WORK

26 F EEDI A E D E E . NG IN CUT IS AS i i n n . o Pain a d fever Feed ng fever . Typh id a an an d its treatment. Menus fter fevers d a f sts.

F EEDI N HRO D E E 27 . G IN C NIC IS AS

a of o i i a . I R l C use chr n c d se se ts cure . u es

' f r an i How o feedi ng . Cle sing d et. Menus . i t o reta n hea lth . — EATING A WAY FROM HOME WHE N TRAV EL ING B L n E a u o a a . a nquets . nche ns d te s ting a l E a i o o l when tr ve ing . t ng in c untry h te s. al a Me s pl nned .

POPULAR ME NUS AND COMMENT of a a a ua Menus club, diner, diet sq d . i i a a Feed ng the sold ers . Th nksgiving d y

BOOK FIVE

EATING IN TH E COUNTRY AND IN COUNTRY TOWNS R i l o . a educ ng high iving c st G rdening. o a o ilk n n P pul r c untry meals . M a d eggs o

a . o oo the f rm Menus . C untry c king.

RA W F OODS

Foo a are oo raw Raw al ds th t g d . cere s a t o i f i h rd d gest . Me aning o d sea se symp t omH oat ed o u o b a d com t ng e, red n se, l x o alli ha ol so p e i n, f ng ir, c d res, etc. CONTE NTS OF COMPLE TE WORK

M R 32 E A N D O FE IO S . CANDI S C N CT N for S ee u n Craving sweets . w t fr its a d their

u . al o t a s u ses Me s c n ining weet fr its . al Candy me s.

33 N AN D PE . UTS ANUTS

D o of . r oo alu ar igesti n nuts Thei f d v e . V i a u ous nut preparations. Pe n t preparations In a l det i .

34 D E H EOE V R O TY PE . I T INTS A I US S N ou o l o in erv s types . Thin pe p e . Pleth ric i f v dual . F a o H or u di s t pe ple . ints the rhe m f r a u o u a . tic . Men s rhe m tics

WHAT A N D WH EN TO DRINK Coﬁ ee t ea o ola a n d ui i Al , , ch c te fr t dr nks . B l o ol r s u . . al c h . ee ubstit tes Mi k Cere k W a lk a . drin s . ter the best bever ge Mi

diet.

POPULAR HEALING S Y STEMS EXPLAINE D A n H a l o a E a d o o . l p ths, clectics me p ths Me ch ani cal li o o a an d i o systems, ke ste p thy ch r a i al li k i a pr ct c . Ment systems e Christ n S n N e Thou The ra o al cience a d w ght. ti n m syste . DICTIONARY OF IMPORTANT WORDS USE D IN THI S WORK

B i elieving that s mple writing is the best, we have kept this work a s free from tech ni cal terms and unusual words a s p ossible . The o o o re o o f ll wing w rds a very c mm n , but Often misunderstood T o illustrate the o a o o p int, we c ll special attenti n t o. the w rd e o f rmentati n . We are giving only the ordinary mean in of o o n g the w rds , a s applied t the huma o b dy.

— A ci d S ou . Tu l l u a r rns b ue itm s p per red . paper i s specially prepared f or making chemi cal

tests . — A out e S a . A i . h rp cute d sease is vi olent an d of com ara l o a o p tive y sh rt dur ti n .

m —A l A lbu i n. o a o a o c mp ex subst nce c nt ining nitr gen, ou all a al and a a l N f nd in nim s m ny veget b es. ecessary f or an mal li i fe . [xi ] DI CTI ONARY—IMP ORTA N T WORDS

—O A lk l . o S o a o as are a ine pp site t o acid . d and p t h lkal n a i e . — A lka loi dr A complex alkalin e subs tance Often poison

Ous. — A nemi a A disea se in Which there is either t oo litt le loo or oo of oo ual b d, the bl d is p r q ity . — A rt eri osclerosis . A o al a of a i bn rm h rdening the rter es.

‘ — HSMM/ild i R The process of removing di gested food o a o loo A fr m digestive tr ct int b d stream . lso the use of h oo o c t is f d by the b dy ells .

t ma - D a f l A hero . o O oo l all egener ti n the b d vesse w s.

A ut oi nt ow i cat ion —o o a a oul . P is ning by w ste th t sh d have ' li a o o been e min ted fr m b dy.

A t ox mi a —o o loo o u n c u ot e . P is ning the b d by s me s bsta e

ma de in the body.

lu l a lli —A r - o a a u . B aci llus (P ra b ci ) . d sh ped b cteri m

B a ct eri um lu al a a —A o a com ( P r b cteri ) tiny rg nism, monl a a so all a a e e y c lled germ, sm th t the n ked y can n ot al l loo u o a s of see it . Gener y ked p n being a veget ble origin .

— f Cell A all a s o a o . very sm m s m tter , highly c mplex f It is the ba sis o the b ody structures . The body i s ma de up of billions of cells an d the tissues that bind

la are al o o o of lls. them together . P nts s c mp sed ce — l i O o of a u . Chroma Covering a ong t me . pp site c te

mb t i —B O e a i l u e h Co us on. urning. xyg n r p d y nit s wit

su a or f at or o o o u a . g r b dy pr tein, pr d cing he t [xii ] DI GTI ONARY— IMP ORTA NT WORDS

n —O l or a a ﬁn l n E m lsi o . i y f tty subst nce e y divided a d u s o o o a c held in s pensi n by s me ther subst n e . — A . S ee E nz yme body ferment ferment . — F erment A substance that h as the p ower t o break o or al a o o ou Y a d wn ter c mplex c mp nd . e st is a a i a a of ﬂo ferment, ch ng ng p rt the ur into al cohol a as and carbonic cid g . — Fe rment at i on A large p art of digestion is really ‘ a o so o t o call i t so a ferment ti n, but it is c nfusing in popular work that in these volumes digestion will be

all o an d erment a t i on c ed digesti n, when f in the di est iv e a t o a a o mal g tr ct is referred , it will me n bn r a n o of oo o a f ul bre ki g d wn f ds, pr ducing h rm sub f o a a a o o . st nces ; th t is, f rm indigesti n

G ast r —R o o a a i s ic eferring t the st m ch . G stric juice ﬂ o a an d a i o uid secreted by the st m ch, g stric d gesti n o a is st m ch digestion . — G erm o la a for a A l o a of . P pu r n me b cterium . s the p rt an a o y seed th t begins t o spr ut .

H i d t —O a a t oo u a erac i . . yp y ver cidity, th t is, m ch cid

L e ume —A o of oo a o a o g . gr up f d pl nts, pr ducing, m ng

o a a an d a . ther things, be ns, pe s pe nuts

t i l -A l u Of oo alu R la o a L en . eg me high f d v e . e ted t pe s n a d beans . — Lymph A substance resembling the liquid p art of loo L la h u f b d. ymph circu tes in t e t bes o the body o a l a l kn wn s the ymph tic vesse s. — ast i cat h . A r o a h do e t o . M . C ew ve y imp rt nt t ing [xiii] DI CTI ONARY—IMP ORTANT WORDS — Menu B ll Of ar oo lan i f e ; f d p .

M —E nl n onodi et . a o o e of oo at a l ting y kind f d mea .

Al u mna —R t o u u eferring m c s. The mucou s membrane is the tissue that lines the bo dy p assages with access t o h ai r u h as a an d t e , s c the digestive tr ct the respi rat or a y tr ct.

Mucus — sub a s h u ous lan The st nce ecreted by t e m c g ds, hi h are ou u ou w c f nd in the m c s membrane .

t —A u l k N eu m l. a a h h r s bst nce, i e w ter, whic is neit e acid n or li n alka e .

— A u l . F es a s a . 0 b esi t y atn s. c r b e di e se

—TO ur o o Ossiﬁ cat i on i s o rm Ossify . t n int b ne . b ne fo a i t on . — P ancreat i c Referring t o the gland called the pan~ i as h s a a u c . hi s cre , whic secrete the p ncre tic j i e T s i a f u the most mport nt o digestive j ices.

e —R t o lk m a s t o hea P ast uriz e. eferring mi , it e n t the lk t o 1 40 s Fah or a l l o and mi degree renheit, itt e m re, u keep this temperature ﬁfteen or twenty min tes.

—S u a o m album u r P t omai ne. bst nce f r ed when ins p t efy, s e all an mal l umi n Man oma s are e p ci y i a b s. y pt ine u poisono s.

P t alin —A rm in t ne sal a han s s ar h t o y . fe ent iv ; c ge t c — S aliva Fluid secreted by various glands of mouth. — rr n o uc or o a ni s rum. S ere na Refe i g t o, pr d ing c nt i ng e [xiV] DI OTI ONA RY —IMPORTA NT WORDS

S cream— l u a of oo r a The iq id p rt the bl d, which em ins A i r after clotting . n mal serums a e n ow popular in a of a i ou i a the tre tment v r s d seases . These nimals are i o of a o Of o o an d ﬁrst g ven d ses v ri us kinds p is n, when the blood is poisonous enough it is drawn an d o a s injected int hum n being .

—J S l a l s ar or Succulent uicy. uccu ent veget b e e juicy l watery vegetab es.

n vi al —S o al ﬂ l a of Sy o . yn vi uid is the ubric nt the ten mi o and o f o a u o . d ns the j ints o the b dy. It is lb n us

TanMn -S a of la o a . ubst nce p nt rigin which c uses puck r f i u f o Tea ering o contraction o the t ss es o the b dy. n ff r a a d co ee a e rich in t nnin .

— F at i s a Tissue Tissue is body structure . f tty tissue ; i s ou u muscle is muscular tissue ; nerve nerv s tiss e,

etc . — T x mi a Bloo o o . o e . d p is ning — Tomi/m A n albuminous poison produced by bacterial

action . — A lass of roo abl s. o a o s are u s. Tub ers. c t veget e P t t e t ber

[XV] TO G ET HEALT H , KEEP WELL AND LIVE LONG

HE A L S A KE R WA Y t o get health and t o i r t as a . L . A sa M D keep , t ught by R l ke , . . , i s om o s a al w a of li i the c m n ense , n tur y v ng . It i s founded on facts pro ven in thousands of

a in a a a i . is ea t o fo lo and c ses ctu l pr ct ce It sy l w , allows the indi vi dual t o enj oy the good things Of ife— oi i of a a s ma l the ch cest g fts n ture . It en ble n n li o n a d woman t o ve l nger a d better .

o or A sa r i s a of i i a D ct l ke new type phys c n . H e a o an d i a a from i s as and le ds b dy m nd w y d e e , li z n H e s o h o t o speci a es o health . h ws w Obtain n Hi s s s a ee so r a d retai n health . re ult h ve b n e markable that the si ck have tra veled from near and far t o Obtain h i s personal a dvi ce and gui d l ance t o hea th . B ut thousands w h o desired hi s servi ces could n ot a l t o hi m so o c or A sa r w as i ed tr ve , D t l ke nduc t o come t o them by putting the knowledge of ri ght ri T i s a l s r o o li ving into p nt . h en b e eve yb dy t ob ai i t an d a t the cost o a si n le vi si t to a h t n , f g p y

si czan .

G oo d health i s the result of correct knowledge T i i l i n o i put into practi ce . h s pr ce ess f rma t on can ’ be Obtained duri ng one s spare moments from i of D r A a r the w ri t ngs . ls ke .

i sar H a is o a ural Disea se s unneces y . e lth b th n t A n d Th e A lsa r Wa a s an d normal . ke y te che the i h ow t o t o a and o o s ck return he lth , sh ws th se o i o h ow t o ai w h o are in g od condi t n rem n well .

TH E LOWRE Y - M A RD E N CORPORA TI ON

EATIN G F OR HE ALTH

so o o ing, we pened the wind ws wide , kept — the chi ldren warm especially their feet n a d qui t giving drugs . We fed the chi l i an d and o dren ju cy fruit milk, n thing else, B three times a day . etween me als they got ll he n t a e . a w ter they wished , a d nothing els In a few days the thre e children were free from coughs an d then we put them on T h d m a balanced diet . hey a n o ore tr ouble . Wh had o for o y they been c ughing m nths , and why did one die $ B u t h ee in on T eca s e e f d g w as w r g . hey had gre at quantities of oatme al and other

‘ mushy fo od dressed with rich milk an d an d a o e oo w i sugar , they sw ll w d their f d th T a o out ma sticating . hey also m de ther mi The a an d a stakes . p rents the ttending physicians did not re aliz e that t he feeding w a s wrong In this ca se a little knowledge ab out right — e ating would have preve nted a death to say n othing of months of sickness with it s i n nd r a ccompany ng co st a d care a wor y. Throughout t he ent i re life correct feed i n w i ll reven t di sease and cure i t as i t g p , , [ 2] IMPORTAN CE OF PROPE R E A TIN G

T i does in childhood. h s incident is merely e t o a o giv n illustr te the p int . The aim of these less ons is t o present the most imp o rtant health truths so cle arly and simply that n o special training is n eces needed t o make them helpful . It is s ary t o discuss a few general truths in the an d o a i beginning, up n these we sh ll bu ld of ﬁ a a the superstructure de nite , pr ctic l o i a can a kn wledge, wh ch every individu l p i ply t o h mself . Health is the resul t Of knowing the truth ab out right livi ng and putting it into daily use . The Old s aying that a s a man thinke th ” a so o of in his he rt is he , is nly a p art the Th o m n truth . e wh le truth is that a a is a a c at s and an s he bre thes , thinks , drinks , d i s o ﬁ hi s o this m di ed by envir nment . Ma t o o ny elements help pr duce health , t h e one o an a o on e but utst ding f ct r , the Of

o a o a . greatest imp rt nce , is c rrect e ting Those w h o e at properly ﬁ nd it e a sy t o t o a an a an d o e at think dv t ge , thr ugh right ing and thinking they build up the b ody so [ 3] EA TIN G F OR HE A LTH

a a o i o T th t disea se c nn t ga n a h ld . his truth h a s been ignored in the pa st an d the people a a an d are a for in ff h ve p id, p ying, it su er and a ing prem ture dying . Everybody knows that t o bui ld a good house it is necess ary t o have ﬁ n e material n a e o f The a o a d m k the pr per use o it . m j r ity know that it i s ﬂ n ecessa ry t o furni sh . goo d s oil for the gr owth Of grains and N o trees . early everyb ody kn ws that farm st ock can b e raised in good health by proper care an d feeding . But many ignore the fact that a hum an h as t o a o o oo a being h ve f d Of g d qu lity, a n d o i s well prep red a pr perly eaten, if he t o a S O w e o a be he lthy . c ntinue r ising prize oo o and a o t h e steers , bl ded h gs r ce h rses in

o - a n d at a e m st careful m nner, a the s me tim n raise our childr en on a y Old kind Of junk . a o t o o e a exer If in dditi n c rrect ting, we a Of ai r a h cise , bre the plenty fresh , t ke y i eni c a o and hi n a g prec uti ns , t k well, ill he lth

o a r a . becomes imp ssible , b r ing ccidents These mea sures will bring health t o those a o an d dab w ho h ve l st it, Insure depen le, [4] IMPORTANCE OF PROPE R E A TIN G permanent health for those w ho are enj oy ing fair or go od healt h . Th e most imp ortant Single health fa ctor a n o a t o o is the feeding . I sh ll t ttempt f rce the re aders t o believe any mysterious a s a ad sert i on s . I h ve h much experience in a a a t o e o this br nch , h ve le rned fe d c rrectly, and shall give this valuable knowledge t o h all w o are willing t o learn . It is n ot nec e a t o a a sa so but ss ry ccept it bec use I y , because i t i s t ru e and brings splen did re s ult s w hen ut i nt o r t i ce p p a c . A few oo a s a a un f ds , such the n tur l o a are a o co ked fruit sug rs , bs rbed into the o a B ut blo d stre m with very little change . mo st Of the fo ods have t o undergo exten sive chan ges before they can be used by T o the b ody . his pr cess Of changing foods

a o . o is c lled digesti n It begins in the m nth , o a nd o continues in the st m ch, a is c mpleted in the intestines . A fter the food h as been digested it is ah o o oo a nd s rbed int the bl d lymph vessels , o ﬁ o where it underg es further modi cati n . The ﬁ nal destination Of the food i s the va [5] EA TIN G F OR HE ALTH

on of o ﬁ ha t o ri s tissues the b dy, but rst it s oo hic enter the bl d stream , w h is the gre at a of o n x c rrier the b dy, bringing fo od a d o y

t o all a and o a . gen p rts , rem ving the w ste L et us quickly see how food is used in the b ody. We can do so under the follow a : Ma a o o ab sor ing he ds stic ti n, digesti n , p o and a a o o b o n ti n ssimil ti n, c m usti n, a d ex f h cretion o t e waste .

MAS TI CATI ON

B o mo t h ecause digesti n begins in the n , it is imp ortant t o ma sticate ( chew) the o o o and hi i s f od very th r ughly, t s especially o in n true Of fo ds rich starch a d sugar . Th e s aliva contains a ferment (ptyalin) o oo nd which a ct s up n starchy f ds a sugars ,

i a o o a a help ng t o tr nsf rm them int m lt sug r , which the b ody can use . If starch diges

n o n o a s o tion does t begi in the m uth, it d es oo o e not when the f d is b lted , the r sult will r o in time be indigesti on . It is necess a y t chew foods th oroughly t o produce a sufﬁ A fe h a e cient amount of s aliva . w w o h v [6] IMPORTA NCE OF PROPE R E A TIN G

exceptionally goo d constitutions may b olt oo for a o an a a their f d ye rs , with ut y pp rent B ut a a an are c c b ad results . ppe r ces d c iv for a are for ing, such individu ls building S oo r the day Of wrath . ner o later they will o a have digestive tr ubles , fter which they may a cquire an y kind Of di sease . I n t he human body n o on e organ can ” Wh n i deran e er lon e. en o e or an s d suﬁ a g g , a ll ot her a rt s a re a ect ed p ﬁ . A ll the vegetables contain so much starch that they Should be well ma sticated . Frui ts digest mo st ea sily when they h ave thor o o a a o for o a ugh m uth prep r ti n , they c nt in M a or a or o . st rch sug r , b th ilk well mixed a a o n ot o a o with s liv d es f rm such h rd , t ugh a s o o n d curds it d es when gulped d wn , a o o hence it sh uld always be taken sl wly . M a are n ot aff l a e ts ected by the sa iv , but they sh ould be so well ma sticated that large u are not o o l mps taken int the st ma ch . B readst uif s o a o a an d a , p t t es , ripe pe s be ns , as a s all i of o well k nds nuts , sh uld receive extra good mouth prep a ration . Otherwise n o e n they will t digest well. P a uts need [7] EATIN G F OR HE AL TH

o a oo a a o an do excepti n lly g d m stic ti n, d so raw al a e s d v getables .

DI GES TI ON

In the stomach foods of an albuminous a a s l ﬁ sh a n d n ture , such mi k, eggs , , me t a

are a o . nuts , cted up n by the ga stric juice T a re o o hen they f rced nward , int o the

small intestine . Here the food i s acted upon by the fer ments ( enzym es ) found in the p ancre atic jui ce an d ' the juices secreted by the intes T el a a . tin w lls , ided by the bile hese diges tive juices a ct upon all kinds of foods n The a a a d o . starches , f ts , sug rs pr teins h bile helps t o bring t e fa ts int o emulsion . e a i o If the ting s c rrect , everything per taining t o the p art Of digestion just de o a an d t he a i s scribed is n rm l, individu l unaware Of the fact that digesti on i s t ak a for o al o i s n ot ing pl ce , n rm digesti n per i r se t o ce v ed by any one . It simply gives i f W a fe eling o content and well being. hen the digestive p ro cess is brought to the at [ 8]

EATING F OR HEA LTH

o are a hi l pr ducts bsorbed, c eﬂy by ittle

ﬁ nger- like processes (villi ) in the intes t inal a and a o S o w lls , thus re ch the bl od . me Of them e nter the blood stream by w ay Of and o r w a the liver , the s by y Of the great a lymph vessel c lled the thora cic duct . In the liver and in th e bl ood further modiﬁ ca

o of a o oo a a and ti n the bs rbed f d t kes pl ce ,

' it a b e then is re dy t o u sed by the b ody . The b ody is comp osed of various tissues i of s a ma (that is , different k nds tructur l t eri sl a s fat o e ) , such , muscles , nerves , b n s , skin an d mucous memb ran ef E a ch tissue in turn is made up Of mi llions an d billions Of cells so small that the naked eye cannot E has o for ee . t s them very cell be fed , these cells work and use up the material T e of whi ch they are comp o sed . h n new material s have t o replace what is burned a i s and turned into wa ste . If the e ting correct all the elements needed for cell o nourishment will be found in the blo d, and e ach cell takes what it needs . In this w ay provision i s made for growt h in yout h an d for repai ring the [10] IMP ORTANCE OF PROPE R E A TING A f body so long a s life la sts . p art o the food is incorporated with the cell structure an d a p art is burned t o produce heat and Th ni r o e . e o o a nergy bur ng, c mbusti n, is union of the food elements with the oxygen w e breathe ; the result is production of a a o a as an d heat, energy, w ter, c rb nic cid g Th e a d t o t he other wa ste . he t is use keep t o e a e a b ody warm, n bl it t o keep the vit l o and t o a o o o rgans m ving, en ble us t w rk and play.

COMB USTION

E very movement of the body consumes a e e of little nergy, ev n the winking the e To o a yelid . pr duce energy p art of the b ody substance or s ome of the food brought o h Th by the blo d a s t o be burned . e result of a o a nd the burning is w ste pr ducts , he t a e The a in o i nergy . he t a n rmal b ody s a o 100 ah o b ut degrees F renheit, th ugh the mouth temperature is a little lower than Th e this . e en rgy enables the b ody t o do o o a an d o h b th v lunt ry inv luntary work . T e a n d o he rt, lungs a ther internal organ s do [ 11 ] EA TING F OR HE ALTH their work without calling our attenti on to

’ so re a inv olun them , their muscles a c lled tary.

EXCRETION OF WA STE

A o a t of o a fter s me p r the b dy, that is , portion of a. cell or an entire cell or s ome oo h a s s l f d, been used a fuel, the resu ting m u wa ste ust be thrown o t of the system . In a healthy organi sm this is done quickly n a d completely . There are four outlets for the wa ste n and th e the skin, the lungs , the kid eys T a a b owels . hese org ns supplement e ch o a a o ther , but they h ve their speci l w rk to

F or a : The o perform . inst nce lungs rem ve mo st of the carb onic a cid ga s from the sys u a v a tem ; the kidneys take o t the ur tes , ri ou s a cids and s ome e arthy matters ; t he skin eliminates fatty and s alty substances ; an d the b owels are the general sewer of T ﬁ ne o the system . here is a harm ny among m ' h e the se organs in health . In sum er t skin is very a ctive and the kidneys do n ot a a of work very h rd, hence the prev lence [12] IMPORTAN CE OF PROPE R E A TIN G W skin eruptions in h ot weather . hen the skin is very active it relieves the lungs of a of o and o o a p rt their w rk, the b wels s me times perform a p art of the work of the kidneys . S o long a s the food intake and the inter nal o o are a a o a s c mbusti n b l nced digesti n, simi lat i on o o n d o are , c mbusti n a excreti n o and o a well perf rmed, the b dy rem ins in B u n hi health . t if a y link in t s chain is

i a a . mp ired , the result is dise se To illustrate : To o little food produces emaciation ; t oo much food causes obesity i or o (fatness ) , ndigestion ther disea se . P oor a ssimilation produces emaciation an d mi o o ane a . Inc mplete combusti n causes de o in o a p sits the b dy, m nifesting in such o a s a o a o tr ubles rheum tism, g ut, lumb g , sciatica an d arte rio sclero sis ( hardening of oo mi a o the arteries ) . P r eli n ti n als o causes a o of o o form ti n dep sits in the b dy, as well

s o a f r a t xemi , which is a form o blood p o s oni ng. — In health the nutritive processes eat a o ui di ing, digesting, bs rbing, b l ng, burning [ 13] EA TING F OR HEALTH and a e mi a — are al a and w ste li n ting b nced , hi l We ann o t s means physical he a th . c t o o a a of o c ntr l the l st st ges this pr cess , but n ot a for i w e ake care o it is necess ry, f t f t he rs t st e t he eat in t he ot her st e s fi p, g, p w i ll t ake ar o hem lv es c e f t s e . All w e have t o do is t o p art ak e of a b al n ced a o of e oo ma a r ti n rightly prep ar d f d, s t i cat e o o and b e o a and th r ughly m der te , the f k f rest o the pro cess will ta e care o itself . C a a al and orrect e ting is the gre t essenti , thi s will be taught in the chapters as w e proceed . The whole process of nutrition can be i f G l kened t o the working o a furnace . ive a t he of or the furn ce right kind fuel , in c a a rect quantities , regul te the dr ughts prop and oo o o erly, the result is g d c mbusti n, which leaves a s wa ste a fi ne a sh that can e be removed with ea se . Feed the furna c o an fi n o and nk impr perly, d the es ch ke cli n m e rs form a d the grates ay burn out . It i s exa ctly so with the human body when it i s impr operly fed . The human body is made up of several [141 IMPORTAN CE OF PROPE R E A TIN G

o elements , f urteen t o seventeen, a ccordi ng

The of t o variou s authoritie s . chief these

are o a o o e elements xygen, c rb n, hydr g n, o e a o o u so nitr g n, c lcium, ph sph r s , sulphur, T dium o a and o . , p t ssium ir n hese elements s o ccur in the b ody a complex comp ounds . The necess ary elements are found in the n f hi foods a d liquids o w ch we partake .

S o of are a o are a me them g ses , s me e rthy an d o are a a o s me met llic, but the hum n b dy h a s t o a oo o ani o a h ve its f d in rg c f rm , th t subs t an ces bas ed on lan t li — all ani is , p fe mal ood i s based on t he lan t s And f p . the

a are o o a e pl nts st red up s l r nergy, so we mi ght call ourselves transmuted sunshi ne

n o n ot oo n . ( , m nshi e) By selecting good foods and preparing and a o u t h e e ting them pr perly, we f rnish a t o o nd can necess ry elements the b dy, a we furnish them in n o other w ay . If w e fail t o s elect good foods an d if w e ha bi t uall er i ur a t in de en e a i o y r n o e g, g r t n

n i b un o n sue a d d seas e are o d t e . S o it i s most imp ortant t o know h ow to [ 15] E A TIN G F OR HE ALTH e at and a o eat for o i wh t t , c rrect eating s the b a sis of health .

S o much for the human machi ne which n is a intensely interesting object to study . Now let u s clo se the ﬁ rst cha pter with a ’ day s menu for a school chi ld under twelve of e years ag . T a a a an d ou do his is b l nced menu , if y not understand the w hy and the wherefo re of a b e i co such e ting, it will g ven in ming hi o a l n chapters . In t s w rk we s h l ot give

a f a fa the menus under the he ding o bre k st , nd r We a an lunch a dinne . sh ll simply pl

a for a da a three me ls e ch y , m rking them 1 2 3 A n h ﬁ an d . d a o o a , , wh t f ll ws e c gure

is a me al . C e f r a hildren should at very simply, o th t gives them the best chance t o gr ow t o full

a o o an a . st ture , str ng, vig rous d he lthy

E ATIN G F OR HEALTH

“ F or hints regarding Wh at and When D ” t o rink see Chapter 35. F or a li st of succulent vegetables see a 2 Ch pter . F or of and o use butter ther dressings, s ee a 8 9 and 10 Ch pters , .

[ 18] CHAPTE R 2

FOOD CLASSIFICATION

WE shall n ot a dhere strictly t o scientifi c a a a a a o n mes , but sh ll give pr ctic l, w rking a fi a o one a e a e a i n cl ssi c ti n , th t will n ble ch a t o o o a di dividu l select his f d underst n ngly, a fte r learning the principles that underlie food combini ng . The usual scientifi c classifi cation is int o t w o groups

F irst : Nit rogenous or albumi nous or

proteid fo ods .

S o : Ca o a o o o a ec nd rb n ce us f ds , th t is , oo o a o i s f ds c ntaining c rb n , which The o r burned in t he system . f od ca l o are a a fat and oi . b ns st rch , sug r,

The ﬁ rst class of foods we sh all call ” o pr teins an d they include meat, eggs , [ 19] E A TIN G F OR HEA LTH

ﬁ sh an d o a , milk, nuts thers th t will be named later . Th e second cla ss we shall describe un der

- o m a the well kn wn na es of starches , sug rs , n o fa ts a d ils .

‘ The oo natural s alts found in f ds , such s a of a o o u so a the s lts c lcium, ph sph r s , di um o a and o are s a t o hu , p t sh ir n, e senti l man a do not o a he lth , but they pr duce he t, so do n ot a o o s we c ll them f d . Water is more immediately necess ary t a oo a i t o s n ot o e h n f d , but bec use d e pr duc We heat we do n ot cla ss it with the foods . n e e w o o o ca live several w ks ith ut f d , but a few waterle ss days will end in death .

Wa a o w i o ter is the necess ry s lvent , th ut ll a a nd a o l which a life , nim l a veget ble , w u d s o on cea se t o exist . In cla ssifying fo ods no hard and fa st l n all a for a ines ca be drawn in c ses , m ny o r o o r o o a of u f ds a e very c mplex, c nt ining many different elements an d compo unds .

F or a c a t are o inst n e , pe nu s rich in pr tein, nd oil an d a starch a , hence must be cl ssed f o Ma o o w ith all o these fo ds . ny ther fo ds [20] FOOD CLAS S IFICA TION

can be placed under t w o or more heads . Those w h o are interested in food analy si s can fi nd tables in techni cal b ooks on the Th n o e of a o n d subject . e k wledg c l ries a food analysis is quite necessary for the fi of oo o con scienti c student f d, but it nly fuses the lay reader w h o is seeking he alth o T o and ub kn wledge . his w rk is written p li shed t o furnish the readers with pra ctical — he alth knowledge n ot t o present a lot of ' scientifi c fa cts of n o pra ct i cal value n or t o f h display the erudition o t e writer . F or practical purposes it is suffi cient t o get well acquainted with the following : o a a o a ui s Pr teins , st rches , sug rs , ils , f ts , fr t and succulent veget ables .

PROTEINS

These are s ometimes called nitr ogenous or a b o o o a o a l umin us f ds , bec use they c nt in o and o o a nitr gen, the m st imp rt nt protein is albumin . The proteins are used in all p arts of the o and e o o b dy, nter int the f rmation of [21 ] EA TIN G F OR HE ALTH

l l T re in near y al tissues . hey a foun d l o o a s n . b nes , tend ns , lig ment a d musc es T re o for hey a in the bl od, necess ary the f T r formation o its serum. hey a e the a of f o b sis the lubricants o the b dy, such a s t h e mucus which lubricates the mucous a n lub ri membr nes , a d the serum which a o a and s n o c tes the ser us membr nes , the y l i hi o via ﬂu d w ch lubricates the j ints . Protein is necess ary for human exist e and a ha s a oa o nce , n ture m de br d pr vi o f r I i s o a si ns o its supply. t f und in bun dance in the ani mal an d in th e vegetable The o f kingdom . principal s urces o pro tein are

1 M f l k t h e a . eats o al inds ( e l an p rt) , o e a such a s beef, ve al, mutt n, l n o e pork, chicken, turkey, duck, go s , a o a an d ur g me, b th fe thered f red , in ll o ani and fa ct , a lean ﬂesh fr m mals

birds . 2 i h of ll s t f o t . F s a kinds , such a u , a o e e s lm n, h rring, picker l, pike , cod, li b a n and ha ut, m ckerel, sturgeo , [22] FOOD CLA SSIFICA TION

shad A ls o shellﬁ sh like oysters

hi re o (w ch a m stly wat er) , clams,

a and o cr bs l bsters . L hi of are all egumes , the c ef which

of a a kinds dried be ns , dried pe s , n A o lentils a d peanuts . ls green

a nd o and pe s , a b th the green the

dried lima beans .

4 Da o k . iry pr ducts , including sweet mil ,

a lk mi o a cl bbered mi , butter lk, c tt ge n l cheese a d a l other kinds of cheese .

C a o a o e re m c nt ins but little pr t in,

n o a d butter pra ctically n ne . N 5. a a o B a uts , especi lly lm nds , r zil nuts

ﬁ lbe rt s o a E n , hick ry nuts , pec ns , g

a a i o lish w lnuts , butternuts , pist ch s nd i r le a pign ol a s . (Peanuts a e m C n ot . gu es , real nuts hestnuts contain much sta rch an d only a

little pr ot ein . )

All a c a the gr ins ( ere ls) contain pr otein, and there is s ome both in succulent v ege d tables an in fruits . [23] E A TIN G F OR HEA LTH

STARCHES

These are found almo st exclusively in o T o the veget able kingd m . here is a f rm

as a a a a e known nim l st rch, but it is s o r r and small in quantity that it is of little im

o p rtance a s a food . The starches are widely distributed in

T and all kinds of plants . hey are ea sily cheaply pr oduced an d are economical

oo f ds . Th e starches are turned into suga r b e

o a re o an d f re they used by the b dy, their n function is t o produce heat a d energy. If they a re taken in excess by an individual of go od digestive and a ssimilative cap ac

re a o o fat and ity, they a p rtly c nverted int , a the individual grows stout . If he e ts ; them t o excess an d fai ls to digest an d a s

a o o a and simil te them , his b dy bec mes cid T he often grows thin . hen the more he

e ats the thinner he becomes . The chief s ources of our starchy foods

are :

EA TIN G F OR HEALTH

Hubbard squa sh contains ab out the same proportion of starch a s the Irish potat o . re Parsnips a rich in starch . Green b anan a s are ab out a s starchy a s Irish p otato es,but ripe banana s cont ain a a of h only tr ce starch, for it as been turned t o sugar . are of a o an d Pumpkins w tery c nsistency, can be classed with t h e succulent y e ge tables . T n r apioca a d s ago a e very starchy . Corn starch is the starchy essence of the corn . S a an d a a oni are a p ghetti m c r cere ls , a hence st rchy.

Sugars serve t he s ame purpos e in t he T a system a s t h e starches . hey pr oduce he t and energy an d are fattening . The suga rs on the market do n ot e nter t he blood stream a s they e nter the mouth . They have t o be changed into other forms T of sugar by the digestive processes . here [26] FOOD CLA SSIFICA TION

nd a are animal sugars a milk sug rs , but they are of small imp ortance when com pared wi th the sugars obtained from the The a o vegetable kingdom . princip l s urces of sugars are :

1 S ru o o an of . weet f its , the m st imp rt t hi r e a a a a w ch a e rip b n n s , curr nts , a ai sweet gr pes , r sins , sweet prunes , A ﬁ s a an d i mo . ll g , d tes pers m ns ripe fruits contain s ome suga r and the dried fruits are rich in this food

element .

2 . S a a n d a o ug r c ne a sug r beets , fr m which ne arly all of the reﬁ ned

white sugar is made . H 3 o . . ney 4 f a . S a o a p the sug r m ple .

Sugars taken in moderation are e a sily digested an d quickly available for heat and o a o um energy f rm ti n in the h an b ody. Ta o a ﬁ ken in c ncentr ted, re ned form they are a an a irrit ting, d if t ken in large quan tities will cause deterioration of the diges t o a —and f o ive rg ns the rest o the b dy. [27] E A TIN G F OR HEALTH

FATS A N D OIL S

These differ greatly 111 form and ta ste

o a i a re al~ fr m sug rs , but chem c lly they a T o a . r a o oo m st the s me hey a e a c rb n f d, being burned in the b ody t o produce he at n A o o of fat a d e nergy. m derate am unt he o no al al in t b dy is a rm , he thful thing , but a great deal of fat is a burden and predisp o ses t o physical de generation and dise a se . The chief s ources of our fats are

1 D — t nd . a o a a iry pr ducts cre m, but er

s ome rich cheeses . 2 a ammals al . Flesh of de d , especi ly o o an d a a p rk, mutt n beef th t h ve a been f ttened . 3 F ﬁ h e a and . at s a s , such h rring, sh d

s alm on trout . 4 L ‘ S o of a are . egumes . me kinds pe nuts

o nd so are so an . very ily, a y be s Alfn n N of a e . o ds 5. uts ne rly very kind , B a ﬁ lb ert s o r zil nuts , , hick ry nuts , a s E a pec n , nglish w lnuts, butternuts, [28] FOOD CLA S S IFICA TION

o oa a o n o c c nuts , pist chi s a d a c rns re il a rich in o .

Oils and fats are our most concentrated foods .

SUCCUL ENT VEGETAB L ES

Succulent vegetables are the juicy v ege T a o a an tables . hey c nn t be cl ssed with y of o o a a the f ds th t we h ve been discussing, for they do n ot contain a great am ount of an oo are y f d element , but they rich in the

a a a a are a for n tur l s lts th t necess ry health, and should form a p art of the daily diet . They furnish the s alts and juices that help t o oo a a and o keep the bl d lk line , the b dy pure an d sweet . One tr ouble with a large number of peo ple is that their b odies become t oo acid o and o ( s ur) , if they all w themselves t o a hi o o o rem in in t s c nditi n, they cann t be Mo o e he althy . st pe ple at t o o much of the o a s a oo —a a c ncentr ted t ple f ds f ts , me ts ,

a o a o and a — and a bre dstuffs , p t t es sug rs f il t o a e e o oo s t k n ugh light f d, such a the suc [ 29] EA TING F OR HEALTH cu a an d he i lent veget bles t juicy fru ts . L a a an d a o and o ess bre d, me t pot t es m re of the succulent vegetables an d juicy fruits

W111 bring better he al th . A lthough the succul ent vegetables are not of a s great fo od value a s such concen t rat ed o a s a a a f ods bre d, butter, sug r, me t “ hi n o o r . A ll of a d p tat es , they a e nouris ng

e o o f or th m contain s me pr tein, at , starch

a an d a o a a a s sug r, in dditi n the n tur l s lt t hat the b ody must have t o remain healthy . The principal succulent vegetables are

A a a u a a a o sp r g s , beets , c bb ge , c rr ts , tur a a o e nips , p rsnips , c uliﬂ wer , cucumber , gg e o a u o o rad plant, lettuc , kr ( g mb ) , oni ns , h a o a o a i s , summer squ sh, t m t es , spin ch,

a B o a kohlrabi, k le , russels sprouts , c ne rti

o a a ch ke , ch rd, string be ns , celery, turnip

o a on o a t ps , lotus , endive , d ndeli , yster pl nt, o i s a rutabaga and garlic . Th ugh corn re lly e on t he cob a cereal , corn in the milk, ither

a and a ma a or c nned , green pe s y lso be A cla ssed with t he succulent vegetables . lso

t he pM pkin . FOOD CLAS SIFICA TION

T o h Mushroom is a fungus . h se w o a re f ma a a o a o a fond o it y p rt ke cc si n lly, but fungous growt hs cannot be recommended as a a ste dy diet . oun i a an are ui e a as Y g l m be s q t st rchy, o e much so a s Irish p tatoes . Parsnips ar e also quit rich in starch . Ra re o d di shes a delici us peeled an cooked. Ma caroni and sp aghetti are n ot v ege T are a o an d tables . hey m de fr m wheat T e . are very starchy . hey ar cereal foods

RAW SALAD VEGETABLES

l These are a s o succulent vegetables . Ho e o h e raw al a e e w ver , in this w rk t s d v g “ tables will b e referred t o a s s al ad vege ” and e tables , the juicy v getables we have “ listed ab ove will be called succul ent v ege ” Thi i o o ni d tables . s s b th c nve ent an cor rect . C k ll n d oo ing alters a foods , a somewhat derange s the delicate adjustment of the H e i n atural s alts . enc it s best t o eat s ome nd raw e r The thing green a ev y day . salad [ 31] EA TING F OR HE ALTH

ve a are for hi o e get bles best t s purp s , the principal ones being L o a ettuce , celery, endive , r m ine, chicory, t o a o a a cab m t es , cucumbers , c bb ge , celery ﬁ All ba a . ge , p rsley, eld lettuce, cress leaves that are relished may be used for Di o r s alad purp o ses . d y ou kn w that a aw spinach lea f or t w o are go od $ Raw onions in moderation may b e used n T o for a o a d a . ﬂ v ring, g rlic likewise h se

, w h o are fond of raw r o ot vegetables an d have good digestive p ower may o cca sion

- o raw a o or s \ ally eat s me c rr ts turnip , but they should m asticate these fo ods very

G a o a al a . w ell . rated c rr t t stes well in s ds

FRUITS

re a nd e Frui ts a rich in sug r, a , lik suc a o a a a culent veget bles , they c nt in the n tur l T o s alts that the b ody must have . h ugh a of are a t o m ny the fruits cid, they help keep the b ody in its normal alkaline con i o a o a d ti n , if e ten in m der tion “ ” The term a cid fruit means fruit t hat [32]

EA TING F OR HEALTH ar e l f T e ssentia or health . here are many f of na a a dif erent kinds these tur l , org nic a and o r n o f s lts , th ugh their names a e t o a o a ma b e t o gre t imp rt nce , it y interesting know that s ome of the principal ones are a of a o o hl o the s lts c lcium, s dium, ir n, c rine ,

o a an d o o . p t ssium, sulphur ph sph rus R ﬁ a v a e ned sug r is very high in fuel lue , but it is a starva tion food when taken by

i for a a a . tself, it l cks the necess ry s lts “ ” Th e word vitamine has been used e x e i l f Th e a re t n s v e y o l ate . vit mines a deli l cate substances found in natura foods “ They a re destroyed by high he at hence by o w h e a v e e cooking . Th se o t fruits an d g tables a s taught in this work need not o a o a for e w rry b ut vit mines , ther will be h plenty of them in t e food .

Now we have laid an other foundation stone up on which t o build health knowl L edge . et us close the chapter with a help ful illustration . A short time ago I saw a young lady w h o o o a n d w as full of giggles , ch c late cre ms a [ 34] FOOD CLA SS IFICA TION

Sh o a e i . e at an pimples is the r m tic g , th nk f C a and a al ing o her Prince h rming, n tur ly o o B u she wants t make a good impressi n . t a a oo o a pimply f ce is very p r fr nt . L a o of a e of ike m ny thers her g , both a sexes , she thinks th t pimples just happen ’ T nd an . n a it c t be helped his is a error . o and a re a Pimples , b ils c rbuncles a rel tives and avoidable . T a n o o hey c n ot ccur if the blo d is pure .

a oo an d In he lth the bl d is pure , health is o o e attainable thr ugh c rrect ating . Plai n oo a an d e f d, rightly prep red aten , will prevent pimples an d other disﬁ guring o tr ubles . — A clear skin an d good complexi on ex — ternal beauty are dependent up on good he alth . Many menus w i ll be given in future The o o fo chapters . f ll wing is a hint r young people with pimple s or other skin erup tions :

[35] EA TIN G F OR HEAL TH

CLEANSING MENUS FOR YOUNG PEOPL E 1

W o e a oa r h l whe t t st , with very little butte . G a mi l ss of lk . 2

Ba o a o ne - of ked p t t , with o half serving

butter . Spina ch (or other cooked succulent v ege

table) . f On e or t w o ounces o raisins .

No On e or t w o eggs . ( meat unti l the

pimples go . ) Co oked turnips and string beans ( or other E all cooked succulent vegetables ) . at ou of a mast i cat y wish these veget bles , a a ing everything in every me l re l well .

or or raw a a . Celery, lettuce , c bb ge

An or r w . apple , either baked a , if desired

Y ou will be surpri se d h ow s oon this kind o of e ating will clear the c mplexion . The pr oper w ay of preparing the foods o a 8 9 an 10 Will be f und in Ch pters , d . [36] CHAP TE R 3

MEA T EA TING

FROM the begi nning of recorded hi st ory the human ra ce ha s been fond of ﬂesh o o an d a h a s an o t a f ds , me t been imp r nt

f Ma o o o ab st ai n a p art o the diet . ny l k up n n o ing from me at a s a hardship . It is o do o o w h o physical hardship t s , but th se believe that ﬂesh fo od is necessary t o sus t ain life will suffer when they are deprived — of me at so strong is the p ower of mental suggestion . Th e a o r a a m j rity a e me t e ters , if they can obt ain ﬂesh but there are many w h o o o o a nd think it is wr ng, b th m r lly a physi

a t o a a of oo . a n o c lly, p rt ke ﬂesh f ds I sh ll t e o of a a nter int the ethics the c se , but sh ll conﬁ ne my comments t o the physical side ; a a a o th t is , I sh ll tre t the subject fr m the standp oint of health . [37] E A TING F OR HEALTH

Thos e w ho think that me at e ating is o o e n o a f or a a wr ng sh uld at me t, it is lw ys injurious t o do what one i s convinced i s o wr ng. Lean meats are rich in bui lding mate T a . o a o a ri ls hey c nt in much pr tein , a l rge

amoun t of water ( often three - fourths a o fat a a a and ani a w ter) , s me , n tur l s lts m l F r i wa ste . at meats a e s mila r t o the lean one s with the exception that they contai n a an d m o fat o o less w ter re , pr duce m re energy and are harder t o digest than lean

me ats . Can on e eat meat an d at the s ame time k Th e have he alth $ s ome a s . vegetarians The a re o t o a n o . str ngly inclined nswer, m o n o answer ay be true in the ry, but t in

practice I have been watchi ng this for$ a and a a a a a ye rs , h ve le rned th t veget ri ns re n a a and t he a o he althier than me t e ters , a o a 6 a re s n will be given in Ch pter . I h ve learned that pe ople can e at meat an d b e

' healthy ; that they can go without meat and retai n he alth ; tha t they can live on a St rictly vegeta rian diet an d retai n health ; [ 38] ME A T E A TIN G that they can add t h e d ai ry products and e ggs t o the fo ods of the vegetable king dom o a an d ﬁ sh and a , mitting me t , rem in well . A great deal depends on the prepara o of o o how w e eat t hem an d how ti n f ds , ,

much w e eat .

N o h ow a a a matter he lthy the nim l is , i T there is a l ttle wa ste in its flesh . his a o a o for a c nn t be v ided, while life l sts changes constantly take place in the b ody . T a o a and o of hese ch nges pr duce w ste , s me this wa ste is always present in the cells F or of the flesh and in the b ody fluids . thi s rea s on only healthy animals sh ould be for oo a o o used f d, bec use they c ntain en ugh wa ste at best . Hogs that a re so fat that they are on the p oint of dying fr om fatty degenera tion and cattle that have been stall fed until they are re ady t o die of ap oplexy T m a a are not healthy . heir flesh ay ppe l t o a of e n ot the t ste the picure , but it is oo good f d .

Fresh meats are inclined to be tough . [39] E A TING F OR HE ALTH

Ri o l pening s ftens the ﬂesh, but if it is a lowed t o proceed far we have t o gi ve the o a — o Rot pr cess a different n me r tting . o re o o o ten fo ds a danger us , but s me enj y M h them . any w o overindulge in alcoholic S a s drinks like overrip e meats . uch me t and alcohol make a good team t o draw the consumer into early degeneration an d

de ath . o o l a a and Flesh f ds , especia ly le n me t ﬁ sh are o , so unstable that they quickly g into degeneration if they a re n ot well ca red for Ptomai ne p ois on ( a form of

' o o o a o and pr teid p is n) is e sily f rmed, this

may cause seri ous illness an d even de ath . C o Flesh foods should b e fresh . old st ra ge for o o will preserve me at m nths , but nce me at is taken out of stora ge it sp oils in E i o o a short time . ven while t is in c ld st r The age changes are t aking place in it .

s afest w ay is t o use only fresh flesh fo ods . T fi h a s t o a for his applies t o s a s well me t , ' fi sh o and b ad fi sh i s dan sp ils quickly, erou s g . C an d o ured, pickled preserved flesh f ods [40]

E A TING F OR HEALTH

B n meats . eef a d p ork are t oo heavy for a o e a r d ily c nsumption, speci lly if they a e pickled . Pickling dries and toughens the cells an d makes it difﬁ cult for the diges tive juices t o penetra te them . Meats are t oo stimulating t o give t o T o . o a y ung children hey c ntain extr ctives , are a s a n o oo a which stimul nt , h ving f d v lue ; these extractives are the chief ingredients of beef t ea . It is a mistake t o g1v e meat T a juices t o the b abies . he se jui ces are e sy t o e an o n o dig st , but inf ts sh uld have arti ﬁ i l c a stimulation . It i s n ot me at e ati ng 111 itse lf that i s so — — b ad from the health viewp oint but it i s o of H U vereating meat . ere in the nited S a a o A a a a s a s in t tes , ls in ustr li , well sec o of S A a a h as ti ns outh meric , me t until lately been e a sy t o obta in an d comp ara ive l nd h e o a a t y cheap , a t pe ple h ve f llen int o the b ad habit of e ating much more me at than nece ssary t o furnish the b ody

‘ A o o w ho with protein . ls , the pe ple over eat of meat generally neglect t o p artake — of enough gree n stuff fresh raw vege [42] ME A T E A TIN G — tables and as a rule they e at sparingly A o of fresh fruit . s a result their b dies n d e a become t oo a cid a then they degen r te, o e an d o vari us tissues hard n, f reign de T a of p o sits form . his is the chief c use ’ B a e such ills a s chronic right s dise s , o o a o and diabetes , arteri scler sis , p plexy o f chr nic disea ses o the heart . But plea se do n ot make the mistake of believing that excessive meat e ating is the o a o for a and o a o an d nly f ct r , bre d p t t es white sugar an d coﬁ ee an d alcohol and inactivity and worry an d so forth do their O a of o a . a b ad s sh re vere ting me t is , but o r is ve indulgence in starch . The excessive consumption of meat ha s been excus able for the people have b e — li eve d an d the maj ority still believe a Th th t it is necessary . e truth is that the body does n ot need a great dai ly intake of o n pr tein, an d hence if the protei is a e o of a n o nece t k n in the f rm me t, it is t s a o o h s s ry t c nsume great quan tities . It a — been generally be lieved and many still b eli ev ek t hat a working man h as to have [43] EATIN G F OR HEA LTH

much me at t o supply energy and strength . T i n o for m n h h s is t true, the a w o lab o rs hard needs very little more pr otein than fﬁ m n The l b orer ‘ mu e the o ce a . a st hav more fuel t o pr oduce energy than the a man i o sedent ry , but th s energy he sh uld obtain by consuming m ore st arch and n f o w sugar a d perhaps more at . Pr tein ill o o i h nd burn in the b dy, pr duc ng eat a an ot energy , but it is expensive fuel b h ﬁn a n d al for n o ncially a physic ly, a versup h a s a t o a out t he o ply tendency we r b dy. A ll oo a re a bu are f ds stimul nts , t meats e xceptionally stimulating . In w intert ime a can a o a da me t be t ken nce y , but in sum m im hi o e D ert e t s is t o o ft n . uring warm we ather meats should n ot be eaten more

T o h do than three t imes a week . h se w o f n ot care or ﬂesh do n ot need t o eat it . Tho se w h o insist “on eating more meat than o can a a an d are the b dy digest, ssimil te use preparing themselves t o go into prema ture physical degeneration Tho se w h o eat t oo much meat a re often d o for able t o o much w rk a while , but they [44] ME A T EA TIN G

cannot comp are in physical an d mental en durance with those w h o e at little or no meat . Meats properly cooked are ea sy t o di

T a re o e a an d o com gest . hey m re sily m re plet ely digested an d a ssimilated than mo st T of the vegetable fo ods . his is because they are so highly organized that they are o o The a e asily br ken d wn . gener l rule ab out fo ods is that the more hi ghly or ani z ed are a a l g they , the less st ble . Inst bi a o a o a o ity f v rs e sy digesti n, which is f rm of breaking down or analyzing food . M e a h a o a e at ting s bec me racial habit , n S a d the m aj ority crave this food . ome sick pe ople have lived so largely on me at that it h a s t o be used a s a p art of their Th e o ot a diet in recovery . b dy will n lways n n t olerate great a d sudden cha ges . What h a s been s ai d ab out meat appli es fi h fi h t o s . s a o Fresh is very e sy t digest , o n o when pr perly prepared . If it is t fresh fi it is un t t o e at . Tho se w h o e at flesh should beware of a a o di h ving it prep red with c n ments , spices [45] EA TING F OR HE ALTH

and a e a hot s uces , esp ci lly when traveling, for t he seasoning is often us ed t o conceal the fact that the flesh is so b ad that it i s not fi t for do o t a a g t ea . Pl y s afe by order ing plai n meat s and dressing them your n self . Pepper an d peppers a d mustard an d hot s auces overwhelm the ta ste and o a o e ma e an the smell, s th t n y at r otting d o oo o o S a r tten f d with ut kn wing it . aus ge s ’ n d o re n ot l ae a a cr quettes a , ike C s r s wife, n above suspicion . If o e is not sure of get ting good flesh food it i s best to eat some thing else . E are a o oo onsid ggs g od f d, supplying c

T e . c rable protein . h y should be fresh Those w h o market their eggs sh oul d keep n o o for s roosters with the fl ck, infertile egg keep much better than the fertile ones . Milk serves the same purpose a s other oo so a sa a few o flesh f ds , we sh ll y w rds S o a mi not fi t for ab out it . me s y that lk is

o a. adult hum an consumption . Fr m senti mental standpoint we may be doing the calf a great injury when w e deprive hi m hi r e le of s natu al di nner, but w horrib [46] ME A T E A TIN G human s will pr ob ably continue thi s evil practice $ S ome a ssert that human beings are un ’ i ow a e a able t o d ge st c s milk, fter the y rs T o f hi oo . o c ldh d his is m st interesting, but The a um a it is n ot true . aver ge h n being ’ mi not only relishes cow s lk, but thrives F or o in up on it . gr w g children it is the l best food of al . mi k o o Sweet l sh uld b e tak en very sl wly, beca use mixing s aliva with it prevents it o o o o fr m f rming big, t ugh curds in the st m

h n d a e a o di . a c , a hence m kes it sier t gest Clabbered milk an d buttermi lk are e a sily mi digested . If the clabbered lk is thor o b a an b a or ughly e ten with egg e ter, well ak o an d a o sh en , it bec mes light is e sier t di a mil n gest th n the k that is ot so treated . Buttermi lk and clabbered mi lk swarm A m with ba cteria . gla ssful ay contain bil f h o o a o n o . li ns t em, but th t d es t matter It makes no diﬁ erence whether mi lk i s s oured by artiﬁ cially introduced bacteria ( such a s the B a cillus B ulgari cus ) or by the ba cteria that naturally gravitate to [47] EA TIN G F OR HEALTH w a d mi lk x i r r e posed to the a r. They a e all a a a l an , i l ctic cid b cil i , d it s useles s to a i for a a P p y h gh prices f ncy n mes . as t euriz in an d mi a o g boiling lk p rtly sp il it . Cottage cheese is nourishing and e asy

t o . i s n digest It the best cheese , a d the simplest . Nearly all cheeses are rich in protein n M a d ea sy to digest . o st of the high ﬂav or in t o a a a o a i s g is due b cteri l cti n, th t , the f Th o process o fermentation . e rule sh uld t o eat o th e mi o be nly ld cheeses , the nes that do n ot advertise t oo l oudly . n i I S ome do ot digest m lk well . f they take an amount th at would be moderate ' H m e o . t o o st , they becom bili us ence they

should not eat milk . Thi s chapter is written t o give a b road vie w of the subject of proteins coming from am n ot the animal kingdom . I interested in the contr oversy between vegetarians n a a a a d mea t e ters , bec use I know th t they n are both right in their w ay . I ca get a long on a ve getari an diet and have done n l s o for months ; I ca also do we l on a.

EA TING F OR HEALTH

The a w a i s t o a ea ainl ide l y t ke m t, pl y — — cooke d not fried with c o oked succulent n To vegetable s a d raw s al ad vegetables . m e ui r this ay be a dded som kind of j cy f uit . ( S ee Chapter 2 for a list of succulent n vegetables a d s alad vegetables . )

' M at oo a and e , c ked succulent veget bles a a o a a a fruit m ke g od me l ; but me t, bre d and o a o a a b ad o a p t t es m ke c mbin tion, for h e em such e ating makes t syst t oo acid, and it leads t o overeating of these coneen oo t rat ed f ds .

S ee C a 8 9 and 1 0 for , h pters , proper cooking . S ee Chapt ers 4 and 11 for menus for m a e a e e t t rs.

[50] CHAP TER 4

COLD WEATHER EA TING FOR MEA T EA TERS

Mosr of those who work in dietetics er ron eously believe that every meal e ate n al a al a a e a must be a b nced me , th t is , th t ch meal must contain a certain am ount of pro ‘ f nd Thi at a a a . a tein, , st rch sug r s is se i S a e l r ou s err or . av ges never have m a s an z o o like that, d under civili ed c nditi ns it n r a is ot necess a y. In f ct if we persist in e ating three so - called balanced meal s a Th da o e a . e a e y , we will surely ver t aver g light worker needs concentrated protein da at o o a . he but nce y , the m st, twice If takes concentrated pr otein three times a day he is almost sure to overeat of thi s f kind o food . L a a o s ikewise , the ver ge city w rker need concentrated starchy food but once or tw i ce [51 ] E A TIN G F OR HEALTH a da an d he ar ak s hr y , if p t e of starch t ee t imes a day he will almost surely overe at T of starch . he s ame can be s aid about n f sugar a d at . Th e best plan of eating i s to try t o get a a a c oo a not for a a b l n ed f d int ke , e ch me l , f r E but o the day . ven if a pers on should — mis s out on s ome necess a ry - food pr otein — , for insta nce a day or t w o days or three a or a n o ar i o a d ys week, h m s d ne, bec use the b ody h a s some of thes e foods stored f r n Thi up o use in a emergency . s is well s o o o o h wn in pr l nged fa sts , where the b dy on ai r n d a for e lives a w ter weeks , and ev n for a couple of m onths . Ther e i s no doubt that t he human race ha s had weeks and months of slim pick n and a a a i gs , th t there h ve been d ys when t he o o a e o a n a m st nutriti us susten nc bt i ble . w a s water an d perhaps a ta sty twig to

To - da oo U e chew . y even the p r in the nit d

i o a ~Most S a a . t tes l ve in c mp r tive plenty . of the pitiful ca se s of starvation that come t o our notice are not du e so much t o lack oo a c of food a s to ea ting p r qu lity food, su h [52] COLD WE A THE R — ME A T E A TE RS

m not ll a a as whi te bre ad . I a we cqu inted of o e with t he lowe st depths p v rty, but among the p oor I have kn own I have n o ticed a strong tende ncy t o li ve on white N o h w on e ﬂour products . matter o much a of a al o a st arv a e ts white bre d, it is m st oo ui and tion f d, unless fresh fr ts fresh vege tables are al s o taken in liberal quan

tities . Th e same holds for reﬁ ned white suga r E i a in gre ater degree . xper ments h ve shown that animals fed on whi te sugar and water starve t o death more qui ckly of than tho se fed on water only. If plenty a and e a e fresh veget bles fresh fruits are t n ,

there is no great objection t o whi te sugar.

Only a limi ted amoun t of protein can b e s o used in the b ody a protein . If m re than o enough is taken the pr tein either decays , ﬁ l o i o o or con l ing the b dy w t h p is ns , it is

verted into s ome form of sugar or fat . We shall not go into the chemistry of the proc e ss o o e o r c , but pr tein is br k n d wn in the p o e ss of digestion and some of it s element s [53] EA TIN G F OR HEALTH are rearranged t o help - form fats an d sugars in the body . S o it i s foolish to overeat of protein foo ds Thi s i s true whether the prot ein i s t he o ilk e ﬁ sh a in f rm of m , ggs , , me t, nuts or legumes . If meat i s tak en to exces s it causes t he formation of a great de al of heat in t he b and e i of ody, this xcess heat s a wa st e n r n e e e gy a d of . It w ars the body ” food out to eli minate the excessive amount of waste produced aft e r taking too much m eat .

Yes i s e eat m a — , it poor policy to ov r of e t and ot her forms of protein . The menu s give n below are for people in cit ies and towns w h o do the ordinary in o e e a work in w ter . What f llows aft r ch ﬁ u e i a an d 1 2 n d 3 o e g r s a me l, , , a gr up d im toge ther make a menu for one day . S ple feedin g helps to build health and COLD WE A THE R ME A T E A TE RS

COLD WEATH ER MENUS F OB THOSE DOIN G LIGHT WORK

n f n O e or t w o dishe s o stewed pru es . m Gla ss of ilk or a dish of cottage cheese .

e V get able soup . Tw o t o four slices whole wheat bread with

butter . D ish of gelatin . 3

On e of oas e w a al helping r t b ef, ith n tur

Side dish each cooked onions a ni p rs ps . Di sh of cabb age

B aked apple .

[55] EA TING F OR HEALTH

C n r a o ﬁ ve w i b er or b e d, f ur or ounces , th utt Tw o t o um ﬁ s o or four medi sized g , c oked

raw .

D of o o ish co ked br wn rice . R o aisins , e ither co ked with

side . G a mi l ss of lk .

T o e o or c . w ggs , b iled s rambled Side dish each of spina ch and cooked i turn ps . S a f r l or al d o aw vegetab es , er of cel y.

EA TIN G F OR HEALTH

One or t w o di shes of oatmeal (thoroughly cooke d an d well ma sticated) with e ither

n o a . butter or rich milk, but sug r Not t o t w o o of a exceed unces r isins , if de

i r d ' S e o

B a o cont aimn of a e n s up g plenty be ns . f A side dish o either p arsni ps or carrots .

Cup custard .

B ak ed fresh ﬁ sh (or some kind of fresh

meat) . Dish of string b e ans and a di sh of pars

nips . Lettuce and celery s al ad ( or

slaw) . B ake d apple (or dish of stewed

[58] COLD WE A THE R ME A T E A TE RS

L of o e arge dish co ked brown whol rice, or w i o r 1 1n with th ut a s s . G a of or di f o l ss milk sh o c ttage cheese .

Tw o or three medium sized ripe bananas . Tw o o of e a r or unces p nut ke nels less , well a or aln ma sticated . (Pec n w ut or almond meats may be used in pla ce of the pea

nuts . )

Ro a st leg of mutton with natural gravy.

Medium sized baked p otato . f Side dish o green pea s ( or string beans) .

Celery or lettuce .

[59] E ATIN G F OR HEALTH

Let us fi nd out the why and the where fore of such combining The r . a a e o . First me ls simple , but go d A s it is n ot necess ary t o have all kinds of oo a n o at f d principles in a me l , we have t tempte d t o put al l of them in e ach and r B o for da i s eve y meal . ut the fo d the y al a for i of o b nced , there s plenty pr tein, and a sufficient quantity of heat - formi ng — The oo s oo a a an d fat . f d st rch , sug r, f d are of the kind that furnish plenty of n at The o ural s alts t o the b ody . meals sh uld a o a s be simple , bec use the digestive rg n fi nd it difficult t o do good work when the variety at e a ch meal i s gre at . ’ Th e fi rst me al in the fi rst day s menu consists of stewed prunes with either milk The e are or cottage cheese . prun s rich in a s on e sugar , furnishing fuel a s surely if The mi or cot t akes brea d an d butter . lk S o o e tage cheese is rich in protein . the wh l a s oo for o l an d t h e me l i g d, b th the mi k o l and a prunes c ntain natural s a ts , the me l furnishes fuel an d building and repairing material . [60] COLD WE A THE R — ME A T E A TE RS

You a o an Second . will notice th t r ges , grapefruit and other raw a cid fruits are i o o n ot mentioned . It s n ot necess ary t mit bu o a t hem entirely, t they sh uld be e ten T are o o rather sparingly in winter . hey g d ru S ee C a e 10 for la s salad f its . ( h pt r sa d f ll The a re o a kinds . ) re l winter fruits a ra ﬁ s a un a isins , g , d tes , sweet pr es , curr nts n and b ana as . Here i s a good dinner containi ng acid fruit

R oa st or stewed chicken . A side dish ea ch of string bean s an d tur

nips . l n of a d a . S a ad lettuce , celery gr pefruit D f ﬁ s . ish o stewed g , if desired

O Third . nly simple desserts have been m r o a e a e . enti ned, bec us they the best Ma of o di an ny the c mplex pud ngs , cakes d re i ﬁ D pies a d f cult t o digest . esserts should n ot e a da are be ten every y , but when they a oul b e a a s t ken they sh d r ther pl in, such a e a i a a ru g l t ne , fruit gel tine, cust rd, f it either [ 61 ] EA TING F OR HEALTH

ed or raw hi l lik cook , fruit w p, p ai n cake e o ake n i e sp nge c , a d c cre am . ou are eat l a If y to dessert , e ve s ome o To ea all ro m for it . t one can of other foo ds and take dessert on t op i s a disea se

producing habit . F L a ourth . e rn to substitute foods of a s for o of t h e a a one cl s other f ods s me cl ss . F or a e e can a inst nc , ggs alw ys be used in ﬁ sh h e a a so can or c ees . pl ce of me t ; , or nuts T at i ne o c o h s, o c n entrated pr tein takes the a o r o a o place of n the c ncentr ted pr tein . Succulent vegetables can b e tre ated in o a a 1 s i the same w ay . If co ked c bb ge g ven he B e o or in t menu, russ ls spr uts string b eans or turnips or any o ther succule nt vege table can be used instead of cabbag e . ( The succulent veget ables are listed in Chapter L e e one e ui can b e e in ik wis , sw et fr t us d pla ce of another ; or one kind of cereal f food can b e use d in place o another . — Suppose oatmeal i s recommended r w h ole wheat bread or whole whea t biscuit or brown rice or cornbrea d or any other plain [62] COLD WE A THE R —ME A T E A TE RS cereal food can be used in pla ce of the A i a o atmeal . fter g ving the subject little thought it i s e asy t o make good menus .

S o ou a a a o ~ Fifth . upp se y h ve f v rite suc o do a sa a a . u culent veget ble , y c bb ge If y n ot tire of it y ou can have your cabb age ( or whatever your favorite happens t o be) a o every day . If the menu suggests c rr ts and string beans for the vegetable pa rt of the me al y ou can have cabb age and car

o r a a and a . r ts , o c bb ge string be ns The s ame is true of other cla sses of S o o o e a i s foods . upp se y ur fav rit st rch — b aked p otato y ou can omi t the cereal products fr om your menu a s often a s y ou e t he plea se and substitute bak d p otato . If an d a of menu suggests rice, butter a gl ss lk ou can ak ak o a o r mi , y m e it b ed p t t , butte and a gla ss of milk .

S e a S ixth . ucculent veg tables can be eat l a a o b e en in iber l qu ntities , but they sh uld one e o well ma st ica ted . If s rving r side di a o no sh of these veget bles d es t s atisfy, . have another Fre sh foods are always be an o st, d if p ssible the vegetables shoul d [63] E A TING F OR HE ALTH

nd be fresh a crisp . If the fresh ones can n ot h ad a oo a a be , get g d , br nd of c nned a o a n o o o veget bles , c nt ining c l ring or pre i a if re t serv ng m tter , such a o be found in o y ur market . S S eventh . uggestions for tho se w ho live in the country or in country t owns will be o a 30 f und in Ch pter . E F . or oo i n ighth c king, s e a s on ng a d oo t o C a 8 9 dressing f ds , refer h pters , nd 10 a .

N C a 25 inth . h pter tells the amount t o t ea .

T C a 35 a an d enth . h pter tells wh t when t o drink . If y ou re a d carefully y ou will know h ow o e at an d o o i t , why, bef re the w rk s com le ed p t .

Those w h o lab or hard can e at much lik e B f sedenta ry individuals . ecause o greater muscula r a ctiv ity the l ab orers need more — a or a or fat H are fuel st rch sug r . ere s ample menus for a lab oring man in

‘ EA TIN G F OR HEALTH

Co a and rn bre d butter . Dish of cotta ge cheese or gla ss D of ish prunes if desired .

S a a a of a ever l s ndwiches m de bre d, but an E a ter d mild cheese . ( sy to take o along to w rk . )

Fish or eggs or meat . Coo o o an d a o ked ni ns c rr ts . o or ni or Grated carr ts tur ps , with out o ra a a s me w le f veget ble . B a a or o raw ked pple s me kind of frui t . COLD WE A THE R ME A T E A TE RS

a 7 11 and 12 are In Ch pters , , numerous o for a an d o a menus , b th w rm c ld we ther . The obj ect in eating is t o furnish mate rial t o repair the b ody ; t o furni sh fuel t o get up heat and energy ; and in youth t o O get gr owing material . ur e ating t o date ha s o a al a been m stly ccident , th t is , we have b een e ating what h as been che ap and o t o an d a i a c nvenient get, th t wh ch we h ve T been educa ted in childh ood t o like . his of a o and t o kind e ting is wr ng, it is up us t o o t o a c rrect it , if we wish get wh t we n f W o e ca out o life . r ng ating results in a an d l h a s t o o t o o dise se, ife little ffer th se w h o are full of aches and p ains and di s abilities . It is n ot necess ary for eve ryb ody t o e at al e a n ot a B ut ik , in f ct it is desir ble . every body should have s ome good plan t o fol l o To a al ow nd a t . , a dhere it h ve he th it is necess ary t o live so that the b ody b e for a o comes attuned t o nature , h rm ny is M D i o . o f health . ise ase is d sc rd st o the l o physica discords come fr m w rong e ating . Mo st individuals dislike to change their [67] E A TIN G F OR HEALTH

“ a W a w a s oo e o a w ys . h t g d n ugh for f ther ( or mother) is good e nough for me If a ch an ge is ne cess ary t o obtai n or retai n h i al a o a . s he th, the c nge sh uld be m de It o t hi a s ou a well w r h w le , y will see by re d mg a p artial list of the beneﬁ ts a ccruing from right living Th e oo ﬁ n d First . c king is simpli ed a made so e a sy that the h ousewi fe is n o T it longer a slave t o the kitchen . his in an ai d t o a for a o a self is he lth, chr nic lly tired housewife wi ll eventually become a n chronically sick woma . A oo h e e S econd . s s n a s t adjustm nt is ma de they can live more cheaply than they i o T e a did prev usly. his is speci lly true in fami lies where they are in the habit of a a a da e ting me t three times y . T Co oo i n hird . rrect c k ng a d combining n d e a o o i a ating will s ve d ct r bills , which n m are some fa ilies a big expense item . A o oe F ourth . s c rrect living d s aw ay ' of a with sudden atta cks dise se , it prevents an d o o much worry s rr w . Co o Fifth . rrect living rem ves the fea r [58] COLD WE A THE R ME A T E A TE RS

f e o o o dis a se, s mething which c nstantly hangs over the heads of tho se w h o do n ot A n he know how t o live well . d it allows t in diVi du al t o live ab out a s long a s he Wi she s

f r o so . ( a bey nd seventy, if he desires) It t o a o and permits him live c mplete life, inst ead of leaving this world in s ome ter rible upheaval that is remembered by n d mi a c n friends a fa ly with dre d, he a “ ” pa ss on gently an d gracefully without Th any kind of disea se . e organism sim ply gets tired ou t an d the b ody fades with out any signs of corruption or suffering or mental decay.

S . n ixth It adds t o the e arni g capa city. ’ a o a Seventh . It dds t the individual s c i r o E l pac t y fo enj yment . ven the mea s ta ste better . E . a o ighth It gives incre sed vig r, vim, v a and o as a s a di o a it lity p wer, well d ti n l f n ﬁ be auty o fa ce a d gure . Y ou can oo e t o a o a a ch s live n rm l, he lthy, a o or o satisf ct ry life , t be subject t o all the di sgraceful sickn ess that is preval ent

- B t o da . a a oul y rring ccidents , we sh d blush [69] E A TIN G F OR HE ALTH

n i t o be ill . Sick ess shows that we are d s ’ o i hi re bey ng nature s laws , w ch a written o a a w h o w i hi s pl inly th t he ll use s bra ins , o can a w e with ut prejudice , re d them ith ase . Right living me an s according to laws of

[ 701 CHA PTE R 5

THE BENEFICIAL EFFECTS OF A CORRECT DIET

I N Chapter 4 we enumerated s ome of the rea s ons why proper eating should ap Thi o of a hi peal . s is a w rk he lth , but in t s chapter we shall illustrate with a few com mon o how e a o ills , sh wing right ting c rrects n ui T n o them e asily a d q ckly . hat is o e f the splendid features ab out proper e ating I t brings hea lt h t o t hos e w ho a re out of t un e an d it kee s t hose w ho are ai rl , p f y hea lt h or real healt h in a s t at o heal h y y e f t . I t assures an d insu res healt h makin i , g t

n l Yo n e h - de e dab e . u ca hav ealt h t o da p y, t o- morrow n ext w eek n ext mon t h n ext , , ,

ear and v e ears rom t o- da y fi y f y . Right eat ing i s t he key t o t hi s desi rable i i and del ght ful l fe. In writing thi s chapter I shall draw upon [71 ] EA TIN G F OR HEALTH t h e e ri a o xpe ences in my pr ctice, t show a ha you what right e ting s done for others . d It will o the s ame for y ou . A short time ago a busin ess man came “ offi and e a Y ou e into my ce r m rked, hav ” 900 i n s aved me $ the la st thre e years . I “ a sked him t o explain and he s aid : I used t o spend on t h e average $300 a year for nd a docto r bills a incident ls in that line , but since you taught me how t o eat three years ago I have p aid out only $10 for the ” services of physicians . T no o his gentleman t only s aved m ney, but he added t o the satisfa ction and plea s He h ure in living. as been s aved from for a a much worry, since the f mily le rned how e t and a for hi s b o to a c re themselves , y , w h o a o o has used to h ve frequent c nvulsi ns , had n o o o a c nvulsi ns in three ye rs . S aving money in this w ay i s equal t o ’ adding that much t o one s e arnings . Correct eating adds much t o t h eu ple as of T o ho eat ure s life . h se w wrong do not k h ow fi a e o o are now nely fl vor d m st f ods , and cannot get full enjoyment from their [72]

E A TIN G F OR HEALTH

Sometimes the suffe rer has t o go to b ed a a and for few d ys , sometimes the cold o umoni a a at goes int pne , or perh ps into th hi o o . pest, chr nic br nc tis Can colds be prevented by right e ating $ n T o h Inde ed they ca . h se w o eat right get their blood into such splendi d condition a e n Co are th t they tak cold o more . lds m r du e o a . a a to wr ng e ting (Yes , I famili with the t heory that b acteria caus e t he o Th e o n ﬁ c lds . ) f od ferments a d lls the n oi T bloo d wi th a cids a d p sons . hese a cids an d pois ons irritate the mucous mem e and o m a o bran s , then a pers n ay c tch c ld ma o a i e a sily. It y require nly l ttle chilling or a draught or a wett ing t o bring it ab out after the b ody is in this condition , When oo n d oo the digesti on is g d a the bl d pure, a li ttle thing like a draught will not cause a cold . It is the comm on experience of those w ho are in the habit of taking colds that they recover when they change t o the right A nd o a ar diet . of c urse c t rh leaves in like f r and o re manner, o catarrhs c lds a closely [ 74] E FFE CTS OF A CORRE CT DIE T

R a i s o re related . ight e ting the nly sure cu for colds an d catarrhs that I know . o o a a Often we g t he r a singer, public or an a o and are e a speaker ct r , r w rded with T n o o hoarse s ounds . his is a imp sition up n S a and a o s us . ingers , public spe kers ct r n a o o a ca rem in free fr m c lds by e ting right, by eating a s recommended in these v ol T are a t o a umes . hey gener lly willing p y h no large fees for qui ck cold cures . W y t prevent colds when it is so e asy and a gree — , able the eating of the best fo ods in the right w ay $ That tire d feeling is the common com n T panion of many men a d women . hey — get up tired in the morning s ometime s more tired than when they went t o bed and a n they rem in tired, listless a d without am o for a a a of da o biti n l rge p rt the y , s me ll T T e a da . n ot tim s y his is necessary. hat o o o a tired feeling c mes fr m wr ng e ting. o e at oo a a w i Pe ple f ds th t dis gree th them, an d o ﬁ w i e n o the b dy lls up th wa st a d p is on, nd nd e r a then the zest a the dge a e gone . When they learn t o eat right thi s di s [75] EA TIN G F OR HE ALTH

a a a gree ble feeling fades way. Instead of bei ng tired an d depressed t h e individual s o o o n f bec me vig rous , ambiti us a d full o Vi m an d vitality. S o are t oo fat and o are t oo me thers thin . S o i i a a o o fat n o me th n ndividu ls c nn t gr w , a a do for a a m tter wh t they , it is g inst their a Bu all f eo n ture t o be well ﬂeshed . t at p le E p can become normal in weight . xcess ﬁ of weight is very dis guring, hence the lo ss o a a a a s weight impr ves the ppe r nce , well a s the he alth . Right eating will reduce the weight of th o se w h o are fat an d it will incre a se the f f h r hi weight o mo st o tho se w o a e t oo t n . Right eating and right living otherwise bring the individual b ack t o the normal and a a e oo e the n tur l, where he feels b st, l ks b st and o a a of o o o is m st c p ble d ing g od w rk . Thr ough right e ating t h e b ody becomes e an d and al l o s are swe t pure, functi n per n The mi o formed e a sily a d well . nd bec mes n d al can in keener, a the individu th k bet A n d a $ N o a ter . wh t is the result m tter in what line the pers on i s engaged he will [ 76] E FFE CTS OF A CORRE CT DIE T

He can a do better . p int better pictures , o a e fi a an d write better st ries , r is ner c ttle nd o do o and larger a better cr ps , m re better o fi ani a or business , perf rm ner mech c l o n d house w rk, a d o his work with greater e a se an d plea sure . H He ence his income will be greater . gets more money with less wear an d tea r on body and mind and he enj oys his work — , and his play his work generally becomes — he play better than he did before . With t health that comes from right e ating the individual increa ses his initiative an d his energy so that tho se things that previously were imp ossible n ow are done with e a se and a ple sure . Correct eating rids the b ody of many M o little annoyances . any have ffensive breath due t o a b ad stomach . This is cor rect ed few in a weeks by the right diet . Th e a of a o of o s me is true eruct ti n ga s, s ur n stoma ch a d heartburn . Ma a d ny h ve a b a ta ste in the mouth . When they rise in the morni ng the mouth i A s decidedly unpleas ant . short time of [77] E A TING F OR HEALTH proper e ating removes this unpleas ant a and re a a oo a a t ste pl ces it with c l, gree ble a o i o sens ti n, which s helpful to b th body and mind . The majority of tho se w h o come t o me r i T o fo a d have a coated tongue . his sh ws A n that the b owels are n ot workin g we ll . d $ B i W why ecause the feeding s wrong. hen they eat right long enough t o correct the —l bowel condition the tongue clea rs it gen e rally begins t o clear within the fi rst week —an d o the f ul, dis agree able ta ste in the o i w a a a t m uth g ves y to a normal , ple s n ta ste . E very woman ought to look a s well as n she n n d she ca a s long as ca , a even men should take pride in being and appearing H i n a wholesome . ealth itself s a chieve and t h e a o di a a ment, b un ng vit lity th t ’ i a a comes from health s m n s greatest sset , because p o ssessing that he i s ready t o cope with anythi ng . B eauty i s a jewel that a woman should and o a can a trea sure , every w m n incre se r a and e e o he be ut y, pr serv it long bey nd [78] E FFE CTS OF A CORRE CT DIE T H a a o a . ow the ver ge peri d, by right e ting m k is this p ossible $ y ou ay as .

Right e ating mak es good blood . G ood blood builds a splendid b ody and keeps it S o o in fi ne shape . uch a b dy is ad rned with be auty and endowed with the vitality tha t E in itself is an attraction . ven a plain o a i s a a a o w m n ttr ctive , yes , h nds me , when C a a m she is radiant with health . l ssic l for nd re a features a not necess ary. L et us see in detail what happens t o a woman w ho e ats right t o make her m ore a a n d Her a o ttr ctive a beautiful . h ir gr ws better and has a fi ner sheen ; her eyes b e come bright an d sp arkling ; her e ars take on a gentle pink hue ; her skin becomes deli a o o and o fi c te in c l r , its texture bec mes ner an d oo h a s b o sm ther ; if she pimples , l tches a a a re or bl ckhe ds , they dis ppea r ; her lips gain their coloring ; the teeth become fi rmer and o hi re m re glistening, w le the gums gain their col or and fi rmness ; and the fi g ure returns t o normal . o a o h In sh rt , w man w o e ats right b e c fi of fi an d i omes ner gure fa re r of face . [79] EATING F OR HEALTH

N0 one needs t o take my word for this or

i rin ’ i anyt h ng e lse appea g n this chapter . Men an d women can follow the directions ii i this b ook and prove the truth in their ow n o a pers ons . I see it dem nstr ted in my o ri o An d n ot w rk ght al ng . I do pretend e t o b a beauty specialist . Right e ating will increase the e arning

a a i a e and o of c p c ty, the ple sur enj yment l of a andf b eaut ife , the length life, the gr ce y of o n d al an al the b dy, a the ment d physic powers . T i o hi e i s his s a w nderful a c vement , an d worth a fortune t o every on e w ho desires to l a ul an d a a r li ive f l s tisf cto y fe .

EA TIN G F OR HEALTH

Starches are found in abundance in all of a an o kinds gr ins , Irish d sweet potat es , a a an d ea ripe pe s , ripe be ns ripe lentils , p a o a a o a a oni nd H a nuts , t pi c , s g , m c r a ubb rd ﬁ a . S a b o a s squ sh ug rs a und in r isins , g , a a a a a a d tes , ripe b n n s , sug r beets, sug r a o n a e O c ne , h ney, a d sugar m pl juice . ils a are a l ea (f ts ) plentiful in ne rly al nuts , p

o nd o . nuts , lives a cott n seed 2 B . oo a oo o a uilding f ds , th t is , f ds c nt in o — ing nitr gen usually called proteid foods . R a an e an d a con ipe pe s , be s , l ntils pe nuts t ain much protein ; so do ne arly all of the T r e . h e nuts , xcept the chestnut e grains a o b o r rich in pr tein , a ut ten o twelve per cent of the wheat be rry bei ng protein . 3 Th e a al re a . n tural s ts , which a bundant ll of an b s in a kinds fruits d vegeta les , a well a s in t he grai ns that have not been ﬁ ove rly re ned in milling . S o it is e a sy t o get all necess ary food o elements from the vegetable kingd m .

a a o S ome ca ll themselves veget ri ns , th ugh they add the dai ry products t o their menus . [82] VE GE TA RIAN DIE T

In thi s w ay they get an additional s ource f r of o of protein, o the curd milk is m stly n e f or oil e am protein, a d they g t at in cr an d butter. a a o all Fr om a he lth st ndp int, this is Mo n m d right . st individuals thrive o a o e erat amount of the dairy products . S a o d T nl ome ls ad eggs . hey avoid o y oo a a can the f ds th t necessit te killing . I n ot quite understand h ow tho se w h o als o e a ﬁ sh c n al a a t a c l themselves veget ri ns , hi o but t s s metimes occurs . a a o a I h ve met m ny pe ple , a l rge number of l w h o i a them sick y, bel eve that a veget r i an i a U o a d et is the key t o he lth . nf rtun tely i n s ot . a an can al it Veget ri s be he thy, but t oo a t o ru a o they, , h ve be p dent b ut their a h a e ting if they desire e lth . I shall explai n why vegetari an ism often ’ a o e o i t i s dis pp ints . In sel cting ne s diet as imp ort ant t o kn ow how t o ea t an d how much t ea t and how t o combi n e a s t o ow o , kn A n hi o what t o eat . d t s kn wledge must be put into pra ctice . Those who mix fo ods that form explo [83] E A TIN G F OR HEALTH

s e a and o iv compounds in the stom ch b wels , ﬁ a o o nd lling them with gas, lc h l a a cids ,

cannot have he alth on a vegetarian di e t . Those w ho eat t oo much are b ound to suf

a . fer, no m tter what they overindulge in Meat eaters often pois on themselves with an a a fre excess of meat , while veget ri ns quently pois on themselves with an exces s n of starch a d suga r . A s we have talked so much about fer m a o and a o and ent ti n , sh ll menti n it again a w hv sub ag in , it is well to explain this j ect merits so much attention M a n d an o ilk, st rch a sugar c be turned int a t he ac an d a butyric cid in digestive tr t, large amount of thi s a cid is ruinous t o S a m he alth . tarch and sug r ay be turned A int o alcoh ol in the digestive tract . small am ount o f alcohol a s a product of i o e o n o d gest i n s ems to d harm , but when large quantitie s are formed the b ody de ‘ f e a . o a gen r tes In the process ferment tion ,

i s. much ga s i s liberated . When the gas e e o a an d excessiv , it str tches s me org ns o e caus es pressure t o b e exerted on th rs , [ 84]

EA TING F OR HE ALTH

The ideal w ay i s to eat but one concen t rat ed a at al i b st rchy food a me , n com ina o s for t i ti n wit h lighter food , then he ind vidual i s not s o li able to overeat of starch. B le m r ﬁ ut t hi take t h ee, four or ve varie nd i s a o r . I ties , a he s alm t su e t o overe t t i s not e ating more than one starch at a a i s f i h o r time th t harm ul, but it s t e ve eat n he r i s ing, a d t o ve eating almost sure to follow when many kind s : of starche s are t m al tak en a a e . Those w ho are familiar w ith the menus re commended by t he maj ority of ve ge ers l recall b r o a t a rian writ wi l t hat ead , p t

o c b s s and ab s are t es , ri e , ean , frui t veget le The uman often used in t h e same meal . h digestive organ s can not ta ke good ca re f l No a e how le o such a mea . m tt r sp ndid m hi k the digestive power ay b e, t s ind of i r ble e ating will in t me cause t ou . Make i t a rule t o eat only one kind of

concen t rat ed st arch a t a meal.

E ating t w o or three or more starches at t he same meal shoul d be the rare excep [86] VE GE TA RIAN DIE T

T t o C a 2 and o tion . urn h pter refresh y ur mi nd ab out the starchy foods . There is n o good rea s on for e ating more n a of a a a a than o e v riety st rch t me l, ex a a nd a a cept t o tickle the p l te , a the p l te should n ot be tickled so that it will a sk for o oo ha o Th e e m re f d t n the b dy needs . b st plan is t o select on e kind of starch at on e a and a t o an o a t me l, ch nge y ther v rie y de a a o sired the next me l, ch nging ab ut t o meet A ll oo e i a a . ar oo the ind vidu l t ste f ds g d, but no on e should try t o eat all of them at n o e time . S ome of t he starchy foods are comp ara i l Al l of o t v e y hard t o digest . them sh uld a oo o a a o for h ve very g d m uth prep r ti n, a o in o E at st rch digesti n begins the m uth . a o so a the st rches very sl wly, th t they will T r be well mixed w i th much s aliva . here a e t w o oo a o for hi : g d re s ns t s First , it starts di o o the gestive pr cess right ; sec nd, it helps o e o e a in n e t prev nt ver t g, a d over ating of a i s a o a o st rch seri us m tter in the l ng run . Tho se w ho overeat of starch may thrive for a few ea y rs , but the time always comes [ 87] E A TIN G F OR HEALTH

f mi e when they have t o pay or their stak s. S o f h re G a on me o t e results a : as form ti , whi ch displaces the stoma ch and intestine s downward and presses on the pelvic or a o s g ns , a s well a s pr ducing upward pre Th e sure against the hea rt . ga s als o cause s o a o in for a in c nstip ti n time , it infl tes the t e st in es so that the delicate muscles in t he intestinal walls can n ot press down up on d A r the wa ste an push it onward . nothe e flect i s formation of alcohol and acid hi A wit n t he digestive tra ct . fter acidity b ecomes a chroni c state a pers on may suf o al o an of di a e a fer fr m m st y kind se s , r ng ing fr om simple hives t o the serious trou ble a a o o s c lled rteri scler si . Tho s e w ho ove reat of starch may grow for i i stout a time, but after ru n ng their di gestive organ s their tendency i s t o grow hi o e I a h w o . t t n, no m tter much they v reat i s a e at fi u s not wh t we that bene ts , but nd what we n ormally digest a a ssimilate . n a a o r o O the aver ge , veget ble fo ds a e m re diffi ul di a s But a c t to gest th n flesh food . vegetarian diet i s not hard to digest if it [88 ]

E A TING F OR HEA LTH

VE GETARIA N MENU FOR THOSE DOING WORK

Large baked apple . T o ﬁ s oo or hree t six g , c ked D e if ish of b rries , desired .

e o Vegetabl s up.

B ak ed p otato with one - half oun ce

butter .

Tw o ounces of pecan or English

meats . One or two kin ds of cooked succulent v ege a a s a o a or t bles , such c rrots , y ung pe s Spina ch l a S a ad of eithe r fruits or veget bles . n M ll f ai s . a a e e A ew r si , if desired stic t w . VE GE TA RIAN L IE T

The vegetarian lab orer will ﬁ nd menu appetizing an d sustai ning

VEGETARIA N MENU FOR LAB ORERS

L arge dish of oatmeal or brown rice

cooked . On e or t w o ounces of peanuts or peanut

butter .

A few rai sins .

Vegetable s oup or liberal helping of cooked a o c rr ts . Five or six slices of whole wheat brea d

with peanut butter .

B oiled lentils or cooked navy bean s . Large helpings of cooked cabb age a string be ns . C e abbag e slaw or a v getable s al ad . R e o ip live s. [91 ] E A TIN G F OR HEALTH

Th o se w h o li ve exclusively on frui ts an d r T e nuts call themselves f uitarians . her are so few of these that we shall not give S di can the subject much spa ce . uch a et be ma de t o furni sh every food element that m n a needs . On e pertinent suggestion i s : Tho se w ho undertake t o live o n fru its an d nuts should a no t o o a of a be c reful t vere t the juicy, cid f I do ll ruits in winter time . f they they wi fe el chilly and lower their physical resist a e T nc . hey sh ould modify their foods ac o t o t h e a an d o a c rding we ther , in c ld we ther a oul b e n a the st ple fruits sh d ripe b an a s , ﬁ n e s d a . Ta swe t prunes , raisins , g a d tes ke o Th e the a cid fruits in m oderati n . nut s ni will be used to fur sh fat an d protein . I n warm we ather juicy frui ts can b e a e ten freely.

A n individual can e at a ccording t o hi s needs an d convictions without becoming Th i a a diet crank . e best w ay s t o do wh t ou n o y think is best, a d let the other fell w do a s he ple a ses . [92]

CHAPTER 7

COL D WEATHER EA TING FOR VEGETARIA NS

WHETHER y ou are a meat eater or a veg e t ari an r o a ~ , there a e many p inters in Ch p 4 o e The ter that apply t verybody. gen a hi di o m s i cat er l nts regar ng c mbining, a t ~ on oo f r o d ing, substituting e f d o an ther an simplicity in eating are a s applicable to e a v get rian s a s to meat e aters . Where the meat e aters suffer from pro o on h e a a tein p is ing, t veget ri n frequently ff o o su ers fr m starch and sugar p isoning, and my experience ha s taught me that on e i The exces s about a s b ad a s the other . sive meat e ater i s liable t o go into a state of semi - decay while still alive ; the impru dent vegeta rian i s prone to become stiff and creaky in the j oints and go into a state r di s of hardeni ng ( sclero sis) . Both a e [94] COLD WEA THER—VE GETARIANS ea and o a e or a ses , b th kill if the c us c uses

r n o nd i i or e d. a e ot rem ved, a the l v ng c r cte B s oo efore giving menus , let u l k into a few e rrors that are common in vegetarian literature . The fi rst one i s : A vegetable ( or v ege tarian) diet is more e a sily digested than a o ni di et c ntai ng meat . T n o A his is t true . veget able di et is neither as e a sily n or a s completely digested and a i i a a s a All oo s ss m l ted flesh diet . f d are ea sy t o digest if t hey are properly a an d a b u a are prep red e ten, t the veget bles mo re stable than meats and hence more di fficult for the digestive juices t o bre ak n down so that they ca b e used by the body. Vegetarian ism has so many good points in its favor that it needs no erroneous claims o o t b lster it up . To o h ow e o e le il~ sh w rr rs cr ep in, t us lustrate with t w o articles that have t he — reputation of being hard t o di gest pe a n T oo nuts a d navy beans . hese f ds digest e asily if they are correctly prepared ( see Ch ll a a en cooki ng apters) , we m stic ted, tak [95] E ATIN G F OR HEALTH in simple an d correct combinations and in

o a o . o Wo re m der ti n In ther rds , the fault

o w ho o n t he sides in th se eat the fo ds , ot in

oo e e a lot f ds th mselves . It is tru th t if a o f grea se is cooked into beans and they are e a a o a o a and ten with bre d, p t t es , me t, pie cof a a But fee , such a me l is h rd to digest . who se fault is it $ A nother mistak e which Was mentioned in Chapter 6 is so persistent an d impo rtant

a al a n a for th t I sh l dil te o it gain, a thor o ugh understanding will save t h e careful student from much trouble . The err or is that many vegetarians b e lieve that vegetariani sm in itself i s going S to bring health . ecure in this belief they mak e mixtures that even the mo st robust i ﬁ n T et stomach w ll d objectionable . heir p mistake is t o overload their tables and

o a t a c A s a ul their st m chs with s r h . res t

they become perambulating gas factories . The gas they manufacut ure intern ally i s not a s foul a s that produced by meat eat ers r u s t l , but it p esses j st a hard on he vita [ 96]

E A TIN G F OR HEA LTH

of oa and a piece t st , butters e ts it ; then the

' o a dai nt bi scuit and fol eyes light up n y , it lows the t oa st ; thi s stimulates the appetite an o o a w a nd d s me rice g es the s me y , a then o perhaps a cake or a co kie . our a It is silly little mist kes , just like hi a a re o “ for f our t s , th t resp nsible many o

tr oubles . I feel a lmost like ap ologi zing for a o t o writing b ut hem , but when you kn w ’ that these err ors are causing disea se in o of o an d h of o milli ns pe ple, undreds th u a of a a a a ou s nds prem ture de ths nnu lly, y i t h e realize the impo rt ance . It s e littl f o a a o . things , t repe ted, th t c unt Tak e ca re of the little things and t h e hi a big t ngs will t ke care of themselves . Ma ke i t a gen eral rule t o ea t but on e kind o on cent ra t ed s t arch t me l T f c a a a . his i s a s afe rule . It is n ot that two starches are i ncom a o t w o a at p tible , th ugh kinds e ten a time do n ot a s e a as on e digest quite sily kind, but it is that the evil results described o o o n e a mi ab ve f ll w the u n cess ry xing . Another mi stake i s made in vegetarian [98] COLD WE A THE R—VE GE TA RIANS

o o of cooking, namely, the c mp unding “ moc stuffs an d vegetarian cutlets and

’ f o a a roa sts o vari us kinds , c lling them me t o a o a ou substitutes . F rget b ut me t if y ’ ’ ea for ou o an d don t t it , y d n t need it , hence it is n ot necess ary t o talk ab out meat T o o re a of substitutes . hese c mp unds a m de nuts an d beans an d lentils an d vegetables an d peanuts and grains and s ometimes a T of oo gre se is added . his kind c king a for should be scr pped, it ruins the diges E o tive organs . ating such stuff is f ll owed by he artburn or ga s form ation or s ome a a m o or m o other unple s nt sy pt m sy pt ms . B e ou a ri a or a a o y veget n me t e ter, co k n d o simply a av id grea sy messes . Another e rror is the faith in healt h o s f od .

Th n l o ere are o hea t h f ods .

A ll oo re a o o f ds a he lth f ds , if properly n B f prepared a d e aten . ut this idea o e at ing a special kind of food for kidneys or r o o n liver o s me other rga is a mistake . Cal a oo al oo or omm o o l f d he th f d c n fo d, o o am c i it g es thr ugh the s e pro ess , be ng [ 99] E A TIN G F OR HE AL TH

digested an d carried to all p arts of the

' o I o n ot select an a o an . b dy. t d es y speci l rg A ll foods are he alth fo ods if the e ating is r for ui a o ight , then they b ld such s und o a n o ar of b e b dy th t p t it will disea sed . B ut a s for e a a oo sp ci l he lth f ds , they do n ot x Re n o e ist . member this a d s ave y ur money . Ne arly all the vegetari an s of my ao a a a a of e qu int nce p rt ke gg s , milk, butter, r am an d e so e oo il be c e ch ese , th se f ds w l a Th e used in m king up the menus . eggs n o a d dairy pr ducts are n ot essential . Nuts and peanuts wi ll tak e the pla ce of

and . eggs , milk cheese a oil or o oil o oil and Pe nut , ther nut , live cotton s eed oil w i ll tak e the place of butter nd a cream . N ea rly al l nuts are rich in both protein l and oi .

Th e a o o il o pe nut c ntains much , pr tein and a st rch . ' The chestnut i s very sta rchy and can be substituted for bre a d or potato es or rice or any other st arch at any tima Do n ot [100]

EA TIN G F OR HEA LTH

VE GETARIA N COLD WEA THER MENUS F OR LIGHT WORKERS

One w or a a as. , t o three b n n R o o aisins , one t two unces.

Vegetable soup . Medium sized baked potato with cow

ter or pe anut butter . R l e o . Celery. ipe iv s if desired

P a no a ecan or almond nut me ts , t more th n t w o ounces D a ish of p rsnips . r One slice whole wheat bread w ith butte . L a e b sal a ettuce ( or dish of v geta le d) . COLD WEA THE R—VE GE TA RIANS

Corn bread wi th butter . A glass of milk or a couple ounces

raisins . 2

oo oa e or r . Figs , c ked or s k d aw A oo or raw . pple , c ked Tw o oun of ces or less peanut kernels .

Tw o eggs . On e r w o o o e o t c ked succulent v getable s.

Vegetable s al ad . D ish of fruit .

[103] E A TIN G F OR HEALTH

O m at eal . G a of l ss rich milk . Tw a e s r o to four d t s if de i ed.

B aked potato with cow Or pe an ut D ish of green peas . L r ettuce or cele y.

P eca n nut meats . A d di di a ca . sh of turnips , an sh of uliﬂower

Stewed prune s or b aked apple with cream .

{1041

EATING F OR

Tw o or three sli ce s of whole toast . n r w e O e o t o ggs .

E ﬁ ither gs or dates .

A dish of stewe d apples. or a b ak ed

Ve getable soup .

Swe et potato . n f s Cooked onions a d a dish o carrot . n Vegetable sal ad sprinkled with uts.

[ 106] COLD WEA THE R—VE GE TARIANS

1 mil or o a a . Oatmeal, with with ut gl ss of k R a a a ipe b n n . 2

B aked potato with cow butter or nut butter . S a tring be ns .

Cup of custard . 3

n Filb ert or almond nut meats , ot t o exceed o t w oun ces .

Parsnips and spinach . n d Fruit a vegetable s al ad . R ipe olives .

Vegetari an menus are ea sy to mak e up t o suit the ta ste and the p ocketbook of t h e

a . a n d a individu l Pe nuts a n vy bean s , which are al a are o a s gener ly che p , a s nutriti us a n o the pec n nuts a d lentils , which cost m re . F or oo e o ai i the f d valu it c nt ns , meat s much more expensive than b e an s and pea o f hi r o e . nuts , b th w ch a rich in protein B for ul e ulk b k, nut m ats are much more n nourishing tha ﬂesh . [ 107] EA TING F OR HEALTH

VEGETARIAN COLD WEATHER MENUS FOB L AB ORERs

C a w i cow orn bre d th or peanut butter . R aisins or dates .

a o Veget ble s up . B oiled or b aked potatoes pean ut

butter . Cooked carrots or

B aked beans or lentils . La of u a a n rge dish r tab g s , a d dish of string

beans .

Cabba ge slaw.

These menus are b oth he arty and nour i hin s an . g, though simple d inexpensive

[108]

CONTENTS OF B OOK TWO

CH APTE R 8 K FOR HEALT —a . COO ING H

9 K F O HEAL — . COO ING R TH b

1 0 K HE —c . COO ING F OR AL TH

1 1 WAR EA ER E A R MEA E A ER . M W TH TING FO T T S

1 2 WAR WEA H E T E E ARIA . M T ER A ING FOR V G T NS

1 3 RRE C B G —a . CO T FOOD COM ININ

14 RRE F B —b . CO CT OOD COM INING

1 5 RRE T D B — . CO C FOO COM INING c

E A TING F OR HEALTH

Th i ing have this result . e pla ner the cook ’ t he a ing, better for the consumer s he lth, an d the mo re it w i ll be relished in the long o r run . Fo ds that a e pr operly prepared are a n o a a st imu ppetizing, but t bnorm lly a l ting . L v i l e i ing under C vi ized conditions, w la ck the power to di gest all of our foods r Our i s our k aw . energy used up in wor an o Ra n a d dissip ati ns . w grains a d m ny r w r iﬂi l Th e a vegetables a e d cu t to digest . o fo a s c oking, when rightly per rmed, bre k up t h e tough cellulo se ( a ﬁ brous sub stance) t hat cov ers the starch cells and this allows the digestive juices t o penetrate t he

whole ma s s of food . The muscle ﬁbe rs of t he ﬂesh have a cov f o o C o ering o t ugh c nnective tissue . o king o i i e e a s s ftens this tissue , g v ng fr cces to the

digestive juices . Digestive p ower varies with circum D a oo st ances . uring a tr mp in the w ds , with it s abun dance of exercise an d fresh r n of o an al ma ai , a d la ck w rry, individu y eat twice a s much as while doing ofﬁce [ 112] COOKIN G F OR HE ALTH

n d di o work in a city, a gest it with ut trou S ni t a i o ble . ere y incre ses d gestive p wer , e o o a o and w hile such m ti ns as nger, w rry

jealousy decrease it . a oo f r Pl in c king is by a the best , hence We shall n ot go t o the trouble of gi vin g di rections for the worst kind of cooking an oo —i n T o w h o f cy c king these p ages . h se o a an d like c mplex c kes , puddings pies will f have to go elsewhere or di rections .

MEA T COOKING

S t e in : S a a o w g elect le n me t , cut int

n d o a a a . pieces , a put int pl in, uns lted w ter S a oo at a a of immer , th t is , c k temper ture 1 80 nh about degrees Fahre eit until tender . Put n o s alt in until almo st re ady t o remove o ﬁ re or a fr m ; better still, let each individu l o sea s on his p orti n at the table . A t sea level water b oils at 212 degrees Fa nh an o i s n hre eit, d the b iling i di cated by V o o a a of at ig r us git tion the w er . Simmering heat is a moderate tempera t ure Where bubbles form on the bottom of [ 113] E A TIN G F OR HE ALTH

a n e the vessel, rise upw rd a d br ak without ” — causing vi olent motion of the water sim i Thi ply pr oducing gentle ag tation . s takes — place at 180 degrees Fahrenh eit simmer ing temperature . There are special thermometers for the k re n o an n eces itchen , but they a t absolute i s t y . Mea t and v eget a ble st ew : Cut up lean me at an d cook a s directed under stewing . Cook vegetables in plai n water in sep arate W e n a vessel . hen the m at a d the veget bles n d h are o a ot . d ne , mix serve Cookin g meats and vegetables together makes b oth the meat an d the vegetables i n di The fat a a t he gestible . p rticles ffect a a S al hi e st rch in the veget bles . ting w l ook o c ing t ughens the meat . High temperature i n stewing coagulates the albumin so that the meat becomes very T o t tough . hi s is the rea s n for stewing a — mo der ate temperature simmeri ng heat . B oili ng mea t s : Take a large pi ece of n e o and le a m at, plunge into b iling water a i t e T let it boil bout ten m nu s . hen lower [ 114]

i mi oﬁ n f directed for stewing, sk m ng a y at m on e W o that ay appear surfac hen d ne, strain and press out the juices left in meat a a oo and skim OR particles ; put w y to c l,

$ f T a an d e . the at . hen he t up serv

One pound - of le an meat makes a quart of ai R u a e s t f rly strong broth . eg l t treng h

or less a r. by using more , w te B r oths are e asy to di gest, but not as valuable foods a s most people believe .

' B rot hs should always b e cooked on a slow ﬁ re . S i immering s best . B aking mea t s : Place the pi e ce of me at a r a 400 s in ve y hot oven, bout degree n e t e Fahrenheit, a d ke p it a this temp ra T ture for about ten minutes . hen lower o 260 to a m derate heat , about degrees

ah n a . F renheit, a d bak e until it suits t ste B a ste the me at with it s own juice every mi a a r ten or twelve nutes , dding some w te l A to the iquid in the pan if nec ess ary. few minute s before removing from oven sprink le a small amount of salt ' on the e m at . B ecause some wi sh thei r meat rare and [116] COOKING F OR HEALTH

n o e ﬁ o thers want it well done, sp ci ed time an b e a for b aking c given, except th t the

larger the piece of meat the l onger it takes . The high heat in the b egin ning coagu lates the outside of the me at an d helps t o hi Ho keep the juices Wit n . wever, if the t oo hot o b e oven is left , the wh le piece

comes tough . Roast ing meat s : We rarely have roa st

a now o- a oa me ts , the s c lled r sts being b ak ed a Th e o a a i of oa me ts . rigin l me n ng r sting w a s t o take a large piece of meat an d pla ce o an o ﬁ re n o it bef re pen , tur ing fr m time o i Yo d of t t me . ( u have seen ol pictures

the proce ss . ) B roi ling m ea t s : Cut meat desired thi ck h ﬁ r . a o e n ness Pl ce bef re a ot , a d turn o t O fr m time o time . nly experience will a h ow o o for on te ch l ng t o br il, it depends thickness of me at and whether it is t o be o well d ne , medium or rare .

S t eami n mea t s : the un se g Put plai n, a son ed meat in individual receptacle and am a put into ste er, le ving until it is done . Thi s i s one of the best ways to cook n ot [ 117] E A TIN G F OR HEA LTH

o er f o a a ey o . nly me t , but ne rly y kind f od i ﬁ n o n It s e for tough j ints a d old birds . N f o food value t o speak o is lo st . Good ste amers can be purcha sed on t he T a . o o a o m rket hey c st c nsider ble m ney, r or for a but they a e w th it , they s ave l bor and a of oo an d o prevent w ste f d, if pr perly e A o oo used th y s ave fuel bills . h me c ker can be made by using a pan in wh ich t o a a a f o a or put the w ter, pl cing per r ted disk a w i o an d o gr te thin or ver it, c vering with a o e The oo can in n ther v ssel . f ds be put r individual dishes ab ove t he disk o gr ate . In this w ay several different kinds of food

can be co oked at the s ame time . Steam cooking makes the food easy to

digest . Fi reless cooking of meat : Put un sea sone a a a t he d me t in recept cle, pl ce in o foll w m di o o t co ker , o g recti ns that g wi h

o Ho do n ot e a o . the co ker . wever, s s n T i oo o for i a s his s a g d w ay to co k, t le ve o r n e and the fo ds tende a d a sy to di gest, t he co oker does not have t o be watched . Of c t he ﬁ reless has be ourse , cooker to [ 118]

EA TIN G F OR HEALTH

Frying meat s : Thos e w ho cook for a n o a oo he lth do gre sy c king. Frying cause s t h e fats t o penetrate an d toughen the muscle ﬁ bers so tha t they become ditti

cult or impossible to digest .

Gr vi e : Use o a s nly the natural gravies , n ot gr avies made with brown ﬂour or other ni N a a re thicke ng . tur l gravies a the meat a e a ook o juices th t sc pe during c ing, s me mi Th in times xed with water . e liquid Which meats are boiled contai ns much of o o the n urishment, so it sh uld be used, per fo haps r s oup . S easoning mea t s : E ither sea son them with a little s al t a few mi nutes before re o a a m ving from the he t , or let e ch individ t h A ual do hi s ow n sea s oning at e t able . moderate amount of s alt i s all the sea son M d a . a e n ing needed ust rd, p pper a sh rp s auces cause overstimulation an d overeat H o . ing . ence av id them These dire ctions apply to all kin ds of a me t .

[1201 COOKIN G F OR HE ALTH

FISH COOKING

Fish should not be fried . It i s good o e ak are e br il d or b ed . Fish soups r lished o o u a by s me, but m st of s do not c re for them . B oiling fish : B ecause fi sh has a tendency t o oo no a e c k to pieces , it is t lways asy to fi h H b oil s . ere is a good w ay B o a fi sh C a an d oil nly l rge . le n put into o o en ugh b iling water to cover completely . Th e a o w ter then st ps b oiling, but all ow it t o o o ai No o c me t o a b il ag n . w l wer the

a of a o temper ture w ter t simmering heat , nd i A o a allow t o s mmer until done . ll w h ni ne or ten mi nutes for e ach p ound of fi s . F or a fi v e pound fi sh one would b oil 45 or 0 mi 5 nutes . A bout t w o tablesp oonful s of lemon juice to the gallon of water will help t o prevent

fi h o the s fr m falling to pieces , maki ng the fi rm hi flesh and w te . Th e special fi sh kettles on the market are

for o ﬁ sh good co king . [ 121 ] EA TING F OR HEALTH

COOKING EGGS

B a a oa or ake oil, coddle , ste m , b ke , p ch m Ha o or omelettes of them . ve them s ft Well

o a o t o a a r d ne cc rding individu l t ste . F ying

should be avoided . B oiled eggs : Soft b oiled eggs are pre p ared by putting i nto b oiling water and

' allowing them t o b oil t w o or two an d one mi half nutes . H ard b oiled eggs are usually cooked o ﬁ v e mi hi t he fr m t o seven nutes , but t s is f o w a or o c a o . wr ng y , it pr du es t ugh egg The right w ay is t o let the e ggs cook from t o an d a twenty thirty minutes , the l tter i T i li perio d s preferable . his g ves a de i c ou s . , mealy egg Coddled eggs : F or e ach egg use a quart f Th a o re o b oiling water . e w ter is t be o o ﬁ re e o m ved fr m the , the ggs dr pped in, the vessel covered and allowed t o stand r seven o eight minutes . P oached eggs : Carefully break strictly e o o fresh ggs int s aucer , slide int gently a s b oiling water . Pl ce vessel o that the w a 122]

CHAP TER 9

COOKING FOR HEAL TH

’ L C a T ( egumes , ere ls , ubers)

The most importan t starches fall under — three heads legumes cereals an d tube rs — , an d w e shall tak e up the cooking in thi s

order . a an and an are t he Pe s , be s , lentils pe uts hi c ef legumes . Pe anuts w e shall n ot treat in this Chap a o l of C 33 o ter, but sh ll dev te al hapter t nd Nuts a Peanuts .

COOKING L EGUMES

B ean soup : Cle an an d wa sh t he and oa t m s k them overnight . Put he on to cook in the water in which they were

s ak o o r. s o ed, and let them c k until tende U e [124] COOKING F OR HE ALTH

f r o all u s oft water o co king leg mes , if pos o a e ann o b e had a sible . If s ft w t r c t , use little s oda . Th e beans can be left whole or ma shed ; much or little water can be used t o make f o soup o desired c nsistency. fa and c oo an S alt, t meat ked with the be s a o mak e them hard t o digest . If a be n s up a a o i s o o with me t ﬂ v ring desired , c k the b eans in one vessel and the me at in an n o re mi x and other, a d when b th a done, seas on . Bean soup can be made in ﬁ reless co oker m or stea er . P ea s oup or len t il s oup : Use peas or of an a a o lentils inste ad beans , d prep re o o i o for a o c rding t d recti ns be n s up .

B oile be ns : Ma a o d a ke like be n s up, ex cept that more beans an d less water are D n r used . o ot cook beans with p ork o ou other me at or grea se of any kind . If y a a a a o in o wish me t or f tty ﬂ v r g, co k the beans in one vessel and the ﬂavoring sub o e e o re o e stance in an th r, an d wh n b th a d n , mi x A a o i re . dd no se s n ng until beans a [ 125] EA TING F OR HEALTH

al e a emo o ﬁ re o most r dy to r ve fr m , r let e a a a o t o ui a at e ch individu l se s n s t t ste tabl . B oiled peas or b oiled len t i ls : The prep a i a fo r ration s the s ame s boiled bean s . C o are o n o ked lentils truly delici us , a d very i nourish ng.

B aked b eans : C a a and oa le n, w sh s k

overnight . P a rb oil three or four hours in

a oa a w ter in which t hey were s ked, dding a o o needed w ter fr m time t o time . Put [ int n on - a n o met llic vessel a d pl ace in ven, but do n ot add tomato es or me at or grea se of n Mo a . a r o or a y kind l sses , o h ney, m ple a or o a m sug r, br wn sug r ay be stirred in o a are a o a o bef re be ns pl ced in ven, but v id of B great amount s sweetening . ake until done . D B a a ress when served . e ns prep red in this w ay may b e eaten plain or dressed r oil n d a a with butter, o olive a s lt in moder D n o a or o a or tion . O t add vineg r t m toes o for a has a t o lem n juice , th t tendency produce fermentation in t h e digestive or w n mas gans . Prepared in this ay a d well t i cat ed beans are e a sy t o digest . [126]

E A TIN G F OR HEALTH

o an e a o i i s carb nic a cid d mor lcoh l, wh ch b ad for t he he alth . Toas t : L et the bre ad be t w o days or l S o o a . more d. lice r ther thin Put int warm oven (n ot h ot ) and let it slowly ak i s o o Thi b e until it crisp thr ugh ut . s i s l oa an d o can a at rea t st , en ugh be m de S a time t o la st several days . lightly scorching slices of b read ' n ear t he fi re doe s no good . Un leav en ed or French bread: Make o fi rm a a e t flour int p ste with w t r, s al ing o R n m derately . oll out thin a d b ake until i ri o Whi e o i s it s c sp thr ughout . t fl ur usu a b o o ma lly used, ut rye or wh le whe at fl ur y or a mi e of o nd be used , xtur wh le wheat a o white fl ur . Milk or cream or butter added makes a a an a o oo richer bre d, d the fl v r is g d, but short ening makes it a little more difficult t o i . o n t he a e digest If sh rte ng is used, roll p st an d a a a thin b ke crisp a s cr cker. B akin ow d r brea bi s cui t o s t i cks g p e d, r H i n o ere s a good recipe : O e qua rt of fl ur, Well sifted ; a little s alt an d heaping t ea [ 128] COOKIN G F OR HE ALTH

i Sif o sp oonful of bak ng p owder . t t gether A d on e or w o a three or four times . d t t ble Mix u o spoonfuls of s oft butter . q ickly int f o w i l o o stif d ugh th mi k, r ll thin , cut int or a strips (sticks) biscuits , pl ce quickly into pan an d b ake in h ot oven until there n Th e i s a crisp crust on b ott om a d t op . i min bak ng time is about twenty utes . Those w h o wan t their biscuits light must o i o o ai r sift the fl ur several t mes , t w rk into a mi ui n k it, m ke the xture q ckly, a d b a e in ho t oven . Thi ma f n s y b e made o a y kind of flour . It is almo st impo ssible t o make a li ght l oaf of a o o hi bre d a cc rding t t s recipe , but the nd i r fi n thin sticks a biscu ts a e e .

Rea dy - t o- s erue cerea ls : Flaked and al a are oo puffed cere s , if well m de , g d but rather expensive foods . Shredde d wheat biscuit an d t ri scuit are ﬁ n e o o B ut o fo d pr ducts . these foods sh uld not be piled high with sugar an d s oak ed T a . o e a in cre m hey sh uld be ten dry, with or an d o hl butter nut butter, thor ug y masti ca ed t . [129] E A TIN G F OR HEALTH

Macaroni and cheese : Take a cupful of a a o a a e t w o a t m c r ni, bre k it up , pl c in qu r s of b oiling water and allow t o cook until n T tender and then drai . his usually take s mi Th e a a twenty nutes . w ter is gener lly ma salted . It y require a little more than t w o a of a for a a a qu rts w ter cup of m c roni ,

‘ which will make a big dish of macaroni and

Cheese . Take buttered bakin g dish ; pla ce layer of a a o an d a of e re m c r ni then l yer chees , peat ing as often a s desired an d ﬁ nishi ng A ‘ l off with layer of cheese . dd mi lk t o a o o o o n a m st c ver, put int ven a d b ke until t op cheese i s br own . Ri ce an d chees e : Take b oiled or steamed an d a of a a o an d rice use it in pl ce m c r ni, proceed i n s ame w ay a s in reci pe just given o e ab v . Corn brea d: There are numerous rec o of ui o T ipes , m st them q te c mplicated . his makes a ta sty corn brea d

Tw o cups corn meal ; on e - half cup wheat

ﬂour ; one tablesp oonful sugar ; on e- half t ea spo onful s alt ; t w o te a sp oonfuls b akin g [ 130]

EA TING F OR HEALTH

‘ Raisins to sui t taste may b e added to n Chi hi the rice a d water . ldren usually t nk i ﬁ n this s e . B oiled w heat : Wa sh the whole wheat b an d oo a a s oa ea a erries c k s me tm l , pplying r the he at until the berries a e tender . S erve i o a a an d a a T i s l ke tme l m stic te well . his u mi n n n n o o o . r ather a c dish, but s me like it Glut en breads : Can be b ought on the a T a re of n o a al m rket . hey speci l v ue in ’ n B right s disea se or a y other dise a se . T r o b t r n o hey a e n urishing, u they a e t health foods any mo re than whole wheat brea d or apples or carrots or cabbage .

COOKING TUBERS

r a e P otatoes should not be co oked in g e s , for that makes them difﬁ cult t o digest . Nor sh ould they b e peeled an d co oked in a for r of oo w ter, that dep ives them much f d Nor o e and value . sh uld th y be peeled k for a a of soa ed in cold water, a l rge p rt t he food value and some of the natural salts are t hen left in the water . [132] COOKING F OR HE A LTH

n C o o B aki g : lean the p tat well, place in moderate ove n and let bak e until a fork S o can be run into the p otato with ea se . me p otato es are t o o watery for baking pur o D cow or p ses . ress with butter nut butter , an d a moderate amount of s alt if desired . Those w ho like the j acket may eat a p art of it .

B oilin ot t oes : C a a g p a le n well , pl ce in o a a and oo un b iling w ter, in the j cket , c k til a fork can be run through the p otat o o re with ea se . If the p ot at es a t oo highly a o off n e or o o ﬂ v red, cut o b th ends bef re pla cing in vessel . S t eamin reless cookin or ressure g, ﬁ g p cooking : It makes little difference whether the p otatoes are peeled or cooked in the o f and j acket by these pr cesses , or the s alts o n n urishing pa rts are ot wa shed away . S a o a o are oo o a o te med p t t es very g d . P t t es oo rightly c ked digest ea sily . ’ G erman fri es and French fri es : Don t oo a w a c k th t y . S w eet p ot at oes and root arti chokes may b e o co ked like the Irish p otato . [133] EA TING F OR HE ALTH

H r ash n o i s ubba d squ is t a tuber, but it a oo o B o or a or ak g d f od . il ste m b e or cook i n ﬁ reless cooker or pressure co oker ‘ F le v él . o a o until tender r b king purp ses , a i e t h e p eel on . In steam ng p el or do not as e peel, you pleas .

It may be interesting to know that if a r o o o pe s n wishes t d it , he can live in splen al on a o n did he th b ked potat , milk a d water, ﬁ ni inde tely.

E A TIN G F OR HEALTH

Pu them in water after they are peeled . t into vessel an d use e nough water t o keep o r n o o o e them fr m bu ning, but t en ugh t hav n o o Coo a y left t thr w away. k until tender, r e a S a using ve y littl s lt . erve veget bles T ui with their share of the liquid . his liq d i s t o be e aten with t h e vegetables or in h o of o D a t e f rm s up; o not throw it aw y, for it cont ains a large p art of the natural n s alts a d als o of the nourishment .

S t eamin : C a t he e a an d g le n veg t bles , if a in di a or necess ary peel . Pl ce in vidu l cup b owl and put int o ste amer an d keep them are Mo ve e there until they tender . st g tables need a little water i n the bottom of the cooking vessel in which they are a Thi i o e a e w ste med . s liqu d sh uld be t n ith A the ve getab les . good w ay i s t o serve t h e vegetable j ui ces in indi vidual cups in place of t ea or ff co ee . Fi reless cooki ng or pressure cooking Prepa re as for steaming an d allow the vegetables t o remai n in the cooker until re they a done . D ressings for succulent v eget ables : The [136] COOKING FOR HE ALTH

are e H are a simpler they the bett r. ere few good dressings

1 Mo a a o al . . der te m unt of s t

2 S and . . al t butter hi 3 B an d o . . utter n t ng else 4 S a o oil or a oil or . lt with live , pe nut , l cottonseed oi . 5 S o of a a oil an o . me kind s l d d n thing

else . 6 ai a e oc . Pl n cre m, ither sour or sweet, si on ll ca a y . Ma o a e 7 . y nn ise dr ssing. 8 N t ll o . . dressing a a

Do n o t h e o al t use fl ur dressing, usu ly T e i n oo called cream dre ssing. h re s o g d f L m excuse or pepper . emon juice ay be used in moderation . S inach a o o o He p is usu lly c ked wr ng. re i s the correct w ay : Wa sh well an d shake ff of a o excess w ter in a clean cloth . Put ab out t w o tablesp oonfuls of water in b ot t om n of vessel a d put in t he spina ch . Place o fi re ver , and the spinach will wilt an d it Le cook in s ow n jui ce . t cook slowly [ 137] E A TIN G F OR HEALTH un e a a o fi mi til t nder, usu lly b ut fteen nute s.

S r i it s o o t o of e e ve w th pr p r i n the juic ,

hi i s t he a t of w ch best p r the spinach,

o a o ﬁ th ugh it t stes str ng at rst .

S a ma pin ch y be steamed .

G reens o a ll kinds : C o i i f o k l ke sp na ch,

ou ll o a n but y wi need m re w ter, a d per

a a e t o oo o o h ps h v c k l nger . S me good

are a o greens ch rd , turnip tops , y ung beet

o W o t ps with or ith ut the beets , mustard,

o an a A dandeli n d k le . lways serve the

f ll t o or jui ce o a vege ables , whether b iled

A oo w a o e ui ce steamed . g d y is t serv the j in individual cups . Tomat oes : Cook them in very little w a

ow n n o w i t e r and their juice , but t th crumbs of bread and crackers . o A sparagus : G o d steamed . B aking : S ome vegetables are good Oni o a and b aked . ns , squ sh , red beets

re amo e suga r beets a ng thes . E gg plan t : Peel an d cook like any other l T re o o a . e vegetable . hey a g d ste med P e , cut up an d pla ce in steamer an d let t he [138]

EA TING F OR HEALTH

m of h er milk ay be added in place t e wat , b ut n ot until the vegetable s are done a r e If one st rchy ingredient , such a s ip pea s or ri pe be ans or ri ce or b arley or po l a o i s e i s al . t t , d sired, it right Here is a s ample s oup : E qual p arts of a o o o a a an d o a o c rr ts , ni ns , celery, c bb ge p t t o t chopped up ; cook a cc rding o directions . P uree is made by ma shing the vegetables n e a d thinning to requir d .consistency.

VEGETABL E SALAD S

Most of the time veget able s alads should b e he raw a made of t s la d vegetables , whi ch o o o al a nd re help t keep the bl d k line, a p vent acid ferme ntation i n the digestive

tra ct . Ma he al i l T ke t s ads S mp e . hose with no a a e w il so i s rm l t st l like them best . It n ot e a e o n n ce ss ary to h v a c mbi ation s al ad, on k a for e ind of s lad vegetable will do . The follow i ng are t he b est salad v ege ab : L ce e di e r ai ne a t les ettu , n v , om , tom toes, a b a e er ucum e s r c b g , cel y, c b r , cres s, cele y [ 140] COOKIN G F OR HEALTH

hi o mi a s cabbage , c c ry, ld green peppers , p r oni o a o ley, ra dish, green ns , m ture oni ns A a a o of o o or and garlic. sm ll m unt ni n garli c or s ome gr een peppe rs may b e used to ﬂavor any vegetable s al ad . f l a and Many kinds o s a ad can be m de, I shall suggest a few a s an ai d

n Lettuce a d celery. n Lettuce a d t omat oes . L and m e ettuce cucu b rs . L m an d ett uce , cucu bers tomatoe s. f Plate o lettuce . A o dish of tomat es . To o an d mat es celery. A dish of sliced or chopped cabbage

(slaw) . nd Cabbage a c elery. Ca a an d a few bb ge green peppers . C e r ab a n d el y c b ge a tomatoes . Ca a an d an d bb ge cress celery. A of a dish celery c bbage . Ca b o o n a a o n . b ge, t m t es a d a little nio Romain e and b oiled or steamed

t ri n bean s . s g (In winter . ) [141 ] EA TIN G F OR HEALTH

L and a d a o s ettuce gr te c rr t . C o n d hic ry a cucumbers . E di n d o a o n ve a t m t es . Ro a e nd m ine cucumb rs a celery.

What is known a s p ot ato s alad i s noth o o n d n o ing but messed up p tat , a do es t o hi a of s a a a s c me wit n the me ning l d, the o Th a a of term is used in this b o k . e s l ds whi ch we speak are t aken because they contai n an abun dance of the juices and a t o s lts needed keep the body sweet . S alad dressin gs : They vary a ccordi ng t o i a o indiv du l ta ste , but they sh uld be sim Ma a ple . ny t ke so much vinegar with their s alad vegetables that they derive n o bene O ﬁ t from the se good foods . mit the vine

o oo an d a . a gar fr m the c king e ting Vineg r, o o i he o of a like alc h l, s t pr duct ferment C a i o an d i s a . s a ti n , de d hemic lly it cetic a a o an use o cid . If cid ( s ur) is w ted, lem n juice or orange juice or grapefruit juice or a e e Th e o e i s pine ppl juic . lem n j uic

best . S o n d can a ome dressings f llow, a you t ke [ 142]

E A TING F OR HEALTH

14 i er o and eu Dressing No . s v y g od, w h o a a a a joyed by many h ve n tur l t ste , for it leaves the foods with their ori gi nal de li i u o re for c o s ﬂav rs . If sweets a used

o e a . dressing, be m d r te French dressing : It i s usually made of l oil a a an d r o ive , vineg r , s lt either peppe or a a We a and p prik . sh ll simplify it, a e o o oil mo ui an d a m k it fr m live , le n j ce s lt . T n oﬁ o a o o e w h here is xed f rmul , s th s o do

' the mixing will have t o suit ta ste . When much lemon jui ce i s used the oil will ﬂoat on t op . On e formula : Stir together one part e o a l m n juice, six p rts olive oil, s alting to ta st e . A n ot her formula : Stir together one part le o t w o a of n al m n juice , p rts olive oil a d s t t o ta ste . The are ak e p arts t en by mea sur . In the s econd formula twice a s many table spoon fuls of oil are taken a s of lemon juice ; in ﬁ r ix n r a s t a . the st fo mul , imes a s m y A very Si mple an d good w ay i s to let ea l do hi s ow n Let ch individua dr essing . [144] COOKING F OR HEALTH

him pour as much oil upon hi s s alad a s he de sires ; then let him squeeze what lemon i on of an o juice he w shes top it, d s alt t

taste . Mayonnai s e dressing : To make this i s n n t n rt a d a o . o a a , requires much l b r It is

worth whi le un less one is very fond of it . T re o n e here a man y f rmula s , a d I shall giv but on e

Stir n ot t o exceed on e- fourth teasp oonful of s alt into t h e yolk of egg ( raw ) in mixing D o o dd n e b owl . r p by dr p a eight ounces ( o o oil ll fourth quart) live , stirring rapidly a o the time . When this am unt h a s been

stir- re d in add a few drops of lemon juice n d fe o f oil a a i t h a a w dr ps o , ltern t ng with e oil an d lemon juice un til the desired o of a The oil hi am unt dressing is m de . t ck e n s the dressing an d the lemon juice thi ns so ou can a o e it , y regul te the c nsist ncy by

using more or less of these ingredients . With on e e gg yolk almost a pint of dre ss e ing can b e made . If a full quart of dr ss i s ing desired, it is best to take three egg

yolks . E A TIN G F OR HEA LTH

T o make good dressing it i s necess ary t o keep the ingredients cold and stir rap o idly. In summer keep the mixing b wl in a pan of chipped ice whi le making dress

Frui t an d nut dressings : These contain Ma a other ingredients than frui t . ny t sty o n o H re o su nes ca be c ncocted . ere a s me g gestions On e dressing : Mea sure out one p art a on e a o t w o pe nut butter , p rt lem n juice , p arts pineapple juice ( or orange juice ) . Mix nd well a beat into creamy consistency . A n ot her dressing : Al mond b utt er on e

i B . a o t w o . p rt, range ju ce parts e at well A n ot her dressi ng : Tw o p arts rhub arb one o n Use juice , p art h ney, a d beat well . a s r o on it is , o beat int it e p art peanut oil or olive oil R a b a o a e hub r juice , gr pefruit juice , r ng juice and lemon juice are good a cids t o u se a a H s of in dressing s l ds . undred simple, ta sty dressings can be ma de by combining ui n oun fr t juices a d gr d nuts , with or with out a oil oil A s a r l u se pe nut or olive . u e, [ 146]

EA TIN G F OR HEALTH

R ai a n a om ne, or nges a d r isins. C e abbag , apples and rai sins . E a e a . ndive , gr pes , p c ns C l r n a and a o e e y, pi e pple lm nds ( or

other nuts) . S a a liced c bb ge, celery andnuts . C o ﬁ n s d n . elery, ch pped g a peca s E or t e a r ak ndive ( let uc ) , gr pef uit, ﬂ ed

peanuts .

We have kept the number of ingredients o t o i s n o a d wn three, but there ch rm about Y n o ﬁ v e this number . ou ca have f ur or n B i ou ca a o . t ingredients , or y h ve t w ut i s n ot necess ary t o go t o t h e trouble of a o a a on m king c mplex s l ds, when simme es r a e just a s good . Dress these fruit and vegetable salads with t he s ame kind of dressing suggested for a a Y o ﬁ n the veget ble s al ds . u will d the dressings called fruit and nut dressings good . These sal ads are good without any dress S o a ak a ing. metimes whipped cre m m es good dressing . [148] COOKING F OR HE ALTH

FRUIT SAL AD S

r o ra ru a Take t w o o m re ripe w f its , dding E as a a nuts if desired . ither dress lre dy

suggested or e at without dressing. On e good dressing is cottage cheese (di rections for making given in this Chap i n out and b a E ter) , th n ed well e ten . ither s our or sweet milk can b e used for thin ni A i of ng. fruit s al ad with this k nd dress l ak ing wi l m e a good summer lunch . The following will help y ou t o select fruits an d make your ow n combinations

O a a a a . r nges, sliced b n n s , nuts A n o . pples , ranges a d nuts A i n a u d . pples , gr pefr t a nuts e a and e P ches grap s . e a a an a P rs , sliced b n s , r aisins . a on e f Pe ches , kind o berry, with o with ut nuts . Ca a o n nt l upe a d berries . A a pples , pe rs, nuts . A an an a a pples , ripe b s , pine pple . G a o a o c o ﬁ s. r pes , t m t es , h pped g [ 149] E A TING F OR HE ALTH 11 A . a an a a pples , b n s , r isins . 12 A o a and a . pples , r nges r isins .

A ny kind of raw fruit or berry that i s re an b e f r lished c used o s alad purposes .

COOKING FRUITS

Mo st of the fruits are best eaten raw . They need n o prep aration an d n o dressing e o Mo s b y nd what nature ha s given . st frui t a re ﬂa oo and better vored raw than c ked, o o f m re pr ductive o he alth . Fruits should n ot be loaded down With an Mo f e re e cream d sugar . st o th m a b st ~ i S n m e aten perfectly pla n . uga r a d crea a a t o o a n d l usu lly le d vere ting, a sickness w il n o ho oo ma result, matter w g d the foods y on e o ui re a s be , if vere ats . If fr ts a eaten an excus e for overeating of sug ar and f am . r o cre , they do harm If they a e e aten r

ow n a are oo ﬁ . their s ke , they bl d puri ers Frui ts an d nuts are t he ﬁ nest fo ods that a h a us F or n n ture s given . ( discussio of “ N an d an i ee uts Pe uts with rec pes, s Chapter [ 150]

EA TIN G FOR HEALTH

until the ski n bursts and the apple i s tender o o Co i s not a Thi s thr ugh ut . ring desir ble .

‘ i s a o di delici us sh . S t ew ed prun es : Wa sh an d s oak a few o o S n h urs ( ver night if y ou wish) . tew u are a dd no til tender . If the prunes sweet, a are u se o sug r . If they sour, m derate a o of m unt sweetening .

“ S t ew ed rai sins s or da t es : T , ﬁg hese ma a The fruits y be tre ted like prunes . a n o oa and are al d tes need s king, they mo st t oo sweet when cooked by them

selves . r n Ta e S oaked p u es : ke nice sweet prun s, n wa sh them a d put into deep dish or jar. A dd enough h ot water t o almo st cover o an d a them . C ver dish tightly put side o S r for eight or more h urs . e ve the prunes o o of a s they are with thei r p rti n the juice . S oaked raisins and ﬁgs : Prepared like soaked prunes . A pples an d da t es s t ew ed t oget her : Peel and slice apples ; t o each medi um sii ed ap o o a de ple used take from t w o t f ur d tes ,

‘ pendi ng on your sweet tooth . Stew to [152] COOKIN G F OR HE ALTH

a a dd n o gether in plain w ter, but sweeten in or a ma in a g . Figs r isins y be used pl ce f o dates .

B aked a l : a a o pp e Pl ce pples , either c red T a a or o o an . o unc red, int deep p e ch pple

a dd ab out on e - third cup water an d a t ea o f a a sp onful or more o sug r . If the pples are n o a B a un sweet, sug r is needed . ke til o o and a tender thr ugh ut , serve pples with o o ui their pr p orti n of the j ce . S t eamed frui t s : All fruits that are good

are o o a . S a stewed g d ste med immy cle n, add o a and s me w ter the sweetening needed, and a o t o a o ll w ste m until d ne . Fruits can als o be cooked in pressure c o or ﬁ rele ss oo o ker c ker . B ut plea se remember that the raw ripe a s oo a re fruits , the sun c ked them, best . i Th e o are Ca Ol v es : ripe nes best . n be a w i an a a e ten th y s l d . Rhubarb : Thi s vegetable i s stewed like fruits .

B aked banana : a an b ot Peel , pl ce in p , t om of which is covered with water ; put i o i o and a nt qu ck ven, let b ke from twenty [153] ‘ EA TING FOR HEALTH

hi B a a t o t rty minutes . king ban na s should

be a little green .

DAIRY PRODUCTS

Thorough cleanliness shoul d always be o a a bserved in h ndling d iry products . When milk i s b oiled it i s n ot a s good food a s oo for o the unc ked milk, it bec mes more fﬁ t o di and o i t s a di cult gest, it l ses delic te a a o o of t h e a u a a b l nce , sp iling s me n t r l s lts . M o a it s a a a ilk sh uld be t ken in n tur l st te, an d very little milk should be used in oo c king . Cla bbered milk : Place the fresh milk in l china or e arthen dish (n ot a metal one ) , an d let it stand in place of mo derate tem erat ure Th e o of n ot t o p . c vering dish is a n or i s t o a be irtight , the milk st nd in the h a s n ot o sunshine . If the milk been b iled or p a steurized or doped it will s our in a w day or t o . B ut t ermilk : The re al buttermi lk i s what remains of the cream after the butter has A ﬁ been removed by churni ng. rti cial but [ 154]

EA TIN G F OR HEALTH

Ot her cheeses : The mi o r ld nes a e best . Th ey are very nourishing and e a sy t o di gest .

lain cust ard: T c il P hree ups m k, three

one - a n - eggs , half cup sug r, o e half t ea o o a a of a B a sp nful v nill , pinch s lt . e t eggs , a and a o A dd a sug r s lt t gether . sc lded milk and a a and mi x o o v nill , well . P ur int cups , place cups in a pan ‘ of warm water in the a a a o oven . Usu lly t kes b ut twenty to

- ﬁ v e mi t o a a twenty nutes b ke the cust rd . Maple custard i s obtained by using maple s a e a o e ni ug r inst d of ther sw ete ng .

Gen era l remarks Every household should a oo a e ﬁ reless oo have either g d ste m r, c ker T o o or pressure cooker . hese c kers reduce an d r oo s the housework, p oduce superior f d , in which the original food values remain a T o a la pra ctically int ct . hey not nly s ve a a for bor, but they s ve expense , p ying for themselves in a short time , they reduce o s can i fuel bills . F od be n cely cooked di r t he ﬁ re r rect ly ove , but it equires much are hea t and c . COOKING FOR HEALTH

There i s no one best method of cooking

- are a there sever l good Ways . Steam s a a ing i e xcellent, but ste med p otato has not a o o n a the ﬂ v r f u d in the b ked article . a o s Pl in co king i the best . Greasy cook ca a an d so o ing uses much dise se , d es the i of a for a ro mix ng m ny ingredients , th t p duces concoctions that often stimulate the appetite t o such a p oint that the individual overeats . P im l okin i t h t lain s e co s e bes . , p g To a normal palate it ta stes better than the messy cooki ng that has been in vogue for a G et a a a a a ye rs . norm l p l te by e ting n o nd a o atural f ods , a enjoy your me ls m re a r th n eve .

[ 157] CHAP TER 11

WARM WEATH ER EA TING FOR MEAT EATERS

IT i s unwise t o eat in summer a s one do es in winter . It will surely bring di s co o and a a L e ee mf rt , gener lly dise se . t us s a a o di ff a and wh t n ture d es in erent clim tes , l a o oo e rn fr m her b k . Warm countries are preeminently fruit co and a untries . Fruits , nuts veget bles o o o a a gr w there in pr fusi n , if they h ve h lf

a a . On o a oo ch nce the ther h nd, in c l cli mates grains grow in great abundance an d a i s a man h a s not g me gener lly plentiful, if o o a a on destr yed it . In c ld clim tes veget ti s a an d o i a i sc rce s met mes bsent , but there re a a on a a m ny anim ls the l nd, the water o a and ai r c nt ins much life , frequently the Man t o a i s well populated . in the r pic l jun gles can get much fo od from the vegetable [158]

E A TIN G F OR HEALTH

peti t e and a bili t y of t he b ody t o care for o f od. Tho se w h o a ttempt t o eat in summer a s they do in Winter get ﬁ lled up with a cids and have skin eruptions ; they perspire a gre at deal and feel uncomfortably warm ; their b odies are unable t o burn up the ex cess an d a s s oon a s the temperature is low ered an d the skin a ctivity decrea ses they a re a for o of a T re dy s me kind dise se . hey either develop a chroni c di sea se or have an explo sion manifesting in a cute trou T do n o ble . hey t get everything mentioned at o o of here nce , but they build s me kind o are a a T tr uble if they he vy e ters . hey can get anything from sunstroke in the

o a i n a T summer t o pneum ni the f ll . hes e w ords apply t o tho se w h o live in the o rdi a w a T o w h o are o a at all n ry y . h se m der te times will develop n o tr oubles peculia r to a on a n on summer , especi lly if they live stimulating diet . Th e a a are v er st imulat me t extr ctives y_ H a n d a so a . o ing a l irrit ting ence me —t sh uld be eaten sparin gly in summertime not t o [ 160] WARM WE A THE R—ME AT E A TE RS

o da S m i s exceed every ther y . um ertime the time t o learn t o go wi thout meat for tho se w h o do n ot specially care for it . Heavy consumption of me at i s especially o o a h ot a for bjecti n ble in we ther, ﬂesh foods have a strong tendency t o decay k a are a quic ly. If me ts e ten, the lighter o a s a o ﬁ sh f rms , such chicken , l mb , mutt n, nd a re B a . o a eggs , best eef sh uld be t ken o h ot a and n o seld m in we ther, there is excuse fo r fat p ork when the thermometer n is in the eighties a d nineties . Tho se w ho rely mo stly on fruits an d veg etables in wa rm weather will get such a good physical cleaning that they can enter the cold weather sea s on without fear of o Winter tr ubles . S edent ary workers need a surprisingly f T o small amount o food in summer . h se w h o do manual lab o r have t o have enough o o o — a a an d fat — t o f rce f d sug r, st rch keep Th e old a a man the energy up . belief th t ual lab orer h a s t o have three me at meals per day i s entirely wrong at all times of the r yea . [ 161 ] EA TIN G F OR HEALTH

The se menus are sugge sted for those w ho do ordin a ry li ght work

WARM WEATHER M E N US F OR THOSE DOING LIGHT WORK

a a o C nt l upe, B erries, as of mi lk Gl s .

B a o a o ked p t t , a Green pe s, Le ttuce .

E o or a . ggs , b iled scr mbled a of a ot Co oked ch rd, dish c rr s . a Endive and sliced pe ches .

[1 62]

EATING F OR HEALTH

B s a t a ll anana (ripe ; m s ic te we ) . f an Dish o y kind of berries .

B aked or steamed p otatoe s ( or whole whe at toa s t ) Summer squa sh or other succulent vege

table . a of Gl ss buttermilk .

a of a Pec n or other kind nut me t s. n d f Corn on the cob a dish o beet greens.

Tomato and lettuce salad . a F ruit gel tin .

[ 164] WARM WEA THER—ME A T

B a a a a or raw n n s , b ked . W a ell b ked biscuits . D of o a Thi i s a ish c tt ge cheese . ( s

summer breakfa st . )

a a r oa St le bre d o t st . D of a ish ice cre m .

L a o mb ch ps . o on cob C rn the . D of a or o in ish k le ther k d greens. T a a omato and lettuce s l d .

{165} EA TING F OR HEALTH

Wa S o eat all o . u termelon l wly y desire, and nothi ng else F ine meal for a a ch nge .

a so Veget ble up . B a o a s or o e ked p t toe ( wh l wheat toast ) . B mi utter lk .

r Nuts ( o eggs) . A a a s and s sp r gu beet green .

F ruit and vegetable s alad . a or u a Dish of gel tin c p of cust rd.

[ 166]

EA TING F OR HEALTH

WARM WEA THER MENUS F OR LAB ORERS

Oa a a or t w o . tme l, dish a of mi l Gl ss k . W o a oa i s n ot a h le whe t t st . (It necess ry

t o eat o oa a . and oa . a b th tme l t st Inste d, one may take a good helpingof one kind a Oa a i s a o m of st rch . tme l g od su mer a s a s a Ma a e food, well winter one . stic t r t ho oughly . )

Whole wheat brea d Wi th cow or peanut butter; D a ish of cust rd .

o a Some kind f fresh me t . an u ni s Cooked cabbage d t r p ,

desired . a a Cabb ge sl w. s Dish of frui t or berrie .

[168] $WARM WE A THE R—MEA T E A TE RS

B a a a raw or a n n s , b ked . D of o a ish c tt ge cheese . T o or o f Thi w three unces o raisins . ( s i s a a a a one a ro he rty bre kf st, th t will p a W for duce much ste m . eight weight, ni raisins fur sh more energy than bread . )

W o a a or a a o h le whe t to st b ked pot t es ,

butter . a of mi lk Gl ss butter .

E ggs . Potatoes either boiled in steamed r a o b ked . cob Corn on the . or a a Lettuce sliced c bb ge . am Dish of gelatin (or ice cre ) .

[169] EA TIN G F OR HE A LTH

Y are o es indeed, these n urishing menus. There i s no go od rea s on why lab orers

a n ot o of mm B er sh ll enj y the fruits su er . ries and light fruits can be used right i along in the even ng meal . “ ’ o a sa a a an d S m ny y , I c n t h ve this I ’ ” Mo of s a our can t have tha t . st u h ve mi a o ﬁ a a and o w li t ti ns , n nci l , ther ise , but “ a a a I when the ver ge individual s ys , ’ ” a a a n ot a an c n t, he me ns th t he will m ke ff B h f e ort . arring t e submerged p art o humanity that ha s lo st ideals and ambi

o a a of s o can ti n, the inh bit nts thi c untry

oo o o Th e oo can i e get g d f ds . f d be s mpl ,

oo and yet g d . In summertime fruits veg etables should form a large part of the

a s can b e a diet . Fresh veget ble r ised by

a h o o o m ny w think they must g with ut .

SOME GENERAL HINTS FOR SUMMER EA TING

Often when it i s wa rm there i s n o des ire

T i i s an for food at a certain mealtime . h s indication that n othing should be eaten [ 170]

EA TING F OR HEALTH

a s d a a i l much esired, m stic t ng wel . A a good me l . ) C cob u orn on the , b tter, lettuce . Co cob o a or a rn on the , kr ( ny other s a ucculent veget ble) . Ca a o and o hi nt l upe n t ng else . a a o and C nt l upe berries . B li an d erries , s ced fruit nuts . Ry e bread and butter with cottage

cheese .

Such meals are really delicious on hot da o a a a o of i s ys , when nly sm ll m unt fuel D a at a one needed . uring hot we ther le st meal a day should be very li ght . Watermelon dis agrees w i th many if they oo r a or eat it with other f ds . If it epe ts as o a or w a causes g in the st m ch bowels , rmel o b e a n and t e on sh uld e te by itself, a a well m stic ted . h f Summertime i s t e time or fruit drinks . “ S ee Chapter 35 for What and When t o ” Drink. CHAP TER 12

WARM WEATHER EATING FOR VEGETARIA NS

THERE are many good general hi nts in a 4 and 11 oul re Ch pters , 7, , which sh d be a re d . It i s a s true of vegetarians a s of other s a o t o eat o th t they ught m re moderately, oo in a using lighter f ds , summer th n in i f ﬁ . W s a o or s winter inter the se s n g , a a a a a d tes , r isins , n vy be ns , ripe pe s , len T a and . are o tils , pe nuts nuts hese als oo m oo o a g d sum er f ds , but sh uld be t ken a a a a in sm ller qu ntities during w rm we ther . Summer i s the sea s on for all green grow a for ing things , especi lly the succulent a o and veget bles , berries , mel ns the fresh as fruits they ripen . In summertime the p ores of the skin open wide and it i s ea sy to get rid of [ 173] E A TING F OR HEALTH

a i s a a o a w ste . It f v r ble time for a thor

o a o a T o ugh physic l h usecle ning. h se who avail themselves of thi s will become so healthy tha t it will be difficult for them t o o n T bec me sick the ensui g winter . hos e w ho insist on living on the concentrated foods almo st exclusively ( such a s p ota o b readst ufi s a a t es , , ripe be ns, nuts , pe n ot nuts , sweet fruits ) will derive much fi o Th o bene t fr m the summer . ey will ver oa l d the system with fuel, suffer severely a an d a a a from the he t, m ybe h ve irrit ted , skin or sunstroke or ap oplexy or some o a o a o di ther bn rm l c n tion .

a i The succulent veget bles , ju cy fruits , berri es and melons are cooling and cleans i n The co w a i s t o eat g . rrect y plenty of and o a these foods , en ugh of the st rchy or

“ h f r sweet foods t o furm s fuel o energy. Remember that fruits and vegetables also

o not o a d contain fuel, th ugh in c ncentr te m for . In summertime fat s and oils should b e used in mo deration . [174]

EA TING F OR HEALTH

B a a a a or ra n n s , b ked w . D of o a r a s mi ish c tt ge cheese o gl s of lk . D of s ish berrie , if desired .

E ither mufﬁns o r biscuits (well baked thoroughly ma sticated) a Pe nut butter . Dish of young carrots or beet

a Pecan or almond nut me ts . ni nd a Stewed o ons a string be ns . Vegetable sala d or a fruit and vegetable a a s l d . R ipe olives .

[ 176] WARM WE A THER—VE GE TARIANS

a Pe ches with nuts . Ra i i s a o a isins . (Yes , th s n urishing bre k a f st . )

W a oa hole whe t t st with peanut butter . D of a ish ice cre m .

R y e bread with nut butter . o on cob and a o C rn the c rr ts . L nd a ettuce a cucumber s al d . Ra or a w stewed d tes, if desired.

[ 177] E A TIN G F OR HEALTH

R raw a a a ipe b n n s . B erries . Gla ss of milk ( or a couple ounce s peanut a a kernels well m stic ted) .

A s ala d made of lettuce an d t w o or three of ma ink d kinds fruit , with nut e ts spr le h t o on a o da . up n it . Fine for lunch y

n r E ggs cooked a y w ay except f ying .

o cob . C rn on the , butter o B eet greens or ther greens . of r a Dish ice c e m .

[ 178]

E A TIN G F OR HEALTH

Yes o are , these f ods nourishing . There i s f a Tho h plenty o v riety . se w o do not ca for o or ﬁ v e ff s re three , f ur di erent kind of foo d at a meal can eat fewer varietie s i at a a s . time . Simple e ting best ee ha r 8 and 1 n S C pe s , 9 0 for cooking a d r oo d essing f ds . S ee Chapter 4 for remarks about sub st it ut in one o for a g fo d nother . S ee Chapter 35 for directions about drinking

A vegetarian diet in summer for man ual laborers will n ot vary much from that Th gi ven for the sedentary workers . e only difference i s that the manual laborer needs more starch or sugar ; or we may say that n He t oo he needs more starch a d sugar. should p artake freely of the fresh fruits and vegetables which nature furni shes U a a with lavish hand . nder proper m n ge — ment correct e ating i s not expenS1ve and o ls it d es away with doctor bil . WARM WEA THE R—VE GE TARIANS

VEGETARIAN WARM WEA THER MENUS F OR LAB ORERS

S tale brea d or oven toa st w ith cow or pea

nut butter . r of o a Glass of mi lk o dish c tt ge cheese.

R a a a ipe b n n s . r a Raisins o d tes .

A few peanuts if desired .

E ggs . n a Corn on the cob a d Spin ch .

Lettuce or cabbage slaw . of B erries or s ome kind juicy fruit .

[181] EA TIN G F OR HEALTH

oa s Stewed or s ked prune . R r aisins o dates . Dish of cottage cheese or a glass

Whole wheat bread with cow or

butter . of a Dish cust rd .

B a o o a o ked or b iled p t t . on cob Corn the . Cooked cabbage or other succulent vegeta

ble . Cabbage slaw with s ome nut or peanut k n er els.

[ 182]

E A TIN G F OR HEALTH

r a a i s tu n bl ck inside, th t , while the pulp i s fi rm are s for a raw still , they be t e ting , and can be bought for fi v e t o fi fteen cents a o o are d zen, while the green nes , which n ot so oo are for t w t o hi g d, selling enty t rty cents per dozen B a a a a o n t a king b n n s sh uld o be de d ripe . ee a 10 F or a a a a a S Ch pter . frying, t ke b n n ’ a i s n ot but o th t quite ripe, d n t fry it ; a b ke it . Tho se w h o are strict vegetarians will n ot u se the milk an d eggs and cheese recom n hi A nd mended i the menus in t s chapter . T can a i s n ot a . it necess ry hey use pe nuts , nuts an d legumes for obtai ni ng their sup of o ply pr tein .

COLDS

It i s a far cry from summer e ating to o a are a of a c lds , but m ny in the h bit t king

co a s oo a s i s ov er . and ld s n the summer , s ometimes these colds la st all Winter . S ometimes they go into pneumonia an d a o o i funeral . S metimes they result in chr n c [ 184] WARM WE A THER—VE GE TARIA NS ca a o o t rrh . S metimes they end in pulm o A nd o nary tubercul sis . s metimes the f a a of o o suf erer gets an tt ck c mm n sense, n a o a recovers a d rem ins well f rever fter . The cheering p art ab out colds i s that h are a n ot a . T os they luxury, necessity e ho do n ot care t o hav e colds do n ot need w , h t h m t o av e e .

o a o i s a Yes , I kn w b ut the germs . It s id that s ome one may sneeze an d one of the awful creatures will come ﬂoating thr ough ai r ﬁ nd o o a a o the , l dgment in y ur n t my, set up housekeeping and produce an enormous a i ou a o a s f mily, which will g ve y s l r plexu blow that may knock y ou out for days or weeks or even months . When y ou hea r ’ o D o at such things be p lite . n t sneeze the o for ou o o inf rmer, y might c nvey c ld germs t o a fo o a o him in exch nge r the inf rm ti n, an d that would be ba se ingratitude $ — There are germs mi llions an d billi ons of — a of o them present in c ses c lds , but are ff of o n ot these germs the e ect the c ld, The a i a . a s o li i the c use re l c use wr ng v ng, e a o a The a f speci lly impr per e ting. b sis or [ 185] E A TIN G F OR HEALTH a c i s a at a E a i old l id the t ble . ting s about

' - a of olds The o r nine tenths the c use c . the i s o o a tenth due t ther mist kes . Trea t men t of colds : If it i s a light cold and y ou want t o get rid of it quickly thi s i s a o a the best tre tment : St p e ting entirely, taking nothing int o the stomach except w a an d o a a C a out t he ter s me mild . le n “ c th rtic intestinal tra ct by taking a mild cathartic a of a a l of a a (citr te m gnesi , mi k m gnesi , a a or a o oil and at t he miner l w ter, c st r ) , a a an a s me time t ke enem . A o a a oo h ot a a ls t ke g d b th, rem ining in it until the perspiration comes freely o o B o o the fr m the p res . ef re getting int h a nk of a a ot w ter, dri freely w rm w ter, n o o so a a d c ntinue d ing while in the b th . This i s the quickest w ay t o get rid of a o an d i s o c ld, if it d ne in the beginning it will often conquer a cold w i thi n twelve o h urs . Steam or vap or bath or h ot r oom a (tre t oo Th e o t i s t o ment i s equally g d . bjec o i a o The aim of produce copi us persp r ti n . this treatment i s t o get the impurities out [1 86]

~ EA TING F OR HEALTH

The only cold remedy worth a conti nent al i s one that will clean out the b ow els O a are a o f r . o pi tes d nger us , they clog an d i o up the system, somet mes kill c ld pa t i ent s o o ni by turning the c ld int pneumo a . T o ﬂow a i hey st p the of mucus , but th t s a ’ dangerous thi ng t o do except in nature s — , ow n w ay by getting rid of t he poisons

n a a . i a d w ste m tters within the b ody. Op o o a ates st p the h usecle ning proce ss . S ometimes a cold starts with chills and a i o high fever . In such c ses there s nly a o an one right tre tment : St p feeding, cle out the bowel s and make the patient per a n o a difi er spire freely. It m kes speci l ence how the heat i s applied so that per T of a spiration comes . his kind tre tment will often ward oflan attack of pneumoni a . To be constantly coughing an d using a — handkerchi ef i s in b ad ta ste and it i s a i s a da o for fi lthy habit . It lso nger us , it a i a a a a may degener te nto f t l dise se, such

as tuberculosis . In t he beginning colds can invari ably be t t he ime ar i m a few rs rou ed, t v y ng fro hou [188] WARM WEA THER—VE GE TARIA NS

f a o i s ﬁ ml a to a ew d ys . If the c ld r y est b hed a o li s , it will t ke l nger . An d here i s the best news of all By li ving right t he body becomes s o i h r r t r h alt h t ha t colds van s n eve t o e u n . e y ,

I189 ] CHAP TE R 13

CORRECT FOOD COMB ININ G

F OR a number of years I have made a a of a a Speci l study pr ctic l dietetics , with out neglecting the scientiﬁ c Side of the sub n a a j ect . It did ot t ke long t o le rn that much that pa sse s for science in feeding i s o and n thing but pride prejudice . I do n ot lay claim t o any original di scov e do n ot o b e ries . I delude myself int the lief that my writings will bring me glory or a do n ot a a e f me . I c re whether my n m i s o a a on for has menti ned fter I p ss , life and given me everything I deserve , every thing I deserve will doubtles s gravitate t o o a me s long as life l sts . But I am very desirous t o be helpful and so l a mud useful, I wou d like to cl rify this dled subj ect of food combining for the [ 190]

EA TING F OR HEALTH

a r a a s fruit, milk, pickles , me t, b e d, pot toe , cake and pie mi xed into a“ meal are not ﬁ t

t o a h o i s omm o feed g, but such feeding c n

and o oo T a of a c nsidered g d . h t kind e ting w i o o a ll kill, s metimes thr ugh cute indiges

o or o a o oni o o ti n pt m ine p is ng, but m re ften it takes years of this kind of abuse t o pro a duce a f tal disea se . In nearly all ca ses of chronic rheuma t i sm I have found mild buttermilk t o be an oo at a excellent f d, but present I h ve a patient who se pains return an d j oints

n e mi swell if she takes buttermilk . O ght “ say with an experience like that : Tabu a B t butt ermilk i n rheum tism . u that

a o f would be a mi st ke , f unded on lack o

i s of oo experience . It this kind f lishness tho se of u s w h o want t o know the truth an d imp art it t o others have t o struggle w i th ll a the time . These fo od prejudi ces change with the f m B ec L et us o . aus years . get rid the e a successful physician once wrote that ’ cow s mi lk can not be digested by the adult [ 192] CORRE CT FOOD COMB ININ G

uma a a a h n being, m ny believe th t st te

o i s n o . ment, th ugh there truth in it Y ou have prob ably heard that unless y ou a a ma o o s lt nut me ts , they y pr duce seri us

ln o n ot . a a . il ess , even f t l tr uble It is true Nuts well ma sticated and properly eaten a n o on e a oul will m ke sick, even if s lt sh d a be a hundred miles aw y . Then there i s the belief that starch and a cid should not be taken i n the s ame meal . Thi s is true only for pe ople w ho are below N o a a can eat a par. rm l individu ls st rch a Th e i s an d acid in the s ame me l . truth that There a re n o t w o foods t hat in t hem i l s elv es are incompat b e . L et us continue an d ﬁ n d where the i n All a a a comp atibility enters . nim ls , hum n a a t o beings included, were m de by n ture S o o a s on e o r t w o a a eat Simply . l ng n tur l foods are eaten at a meal digestive trou r a nk o n a s bles a e practic lly u n w , but we a dvance in civili zation the tendency is t o n o o o mi comp ound a d c nc ct c mplex xtures , a a At eating a great variety t e ch meal . [193] EA TIN G F OR HEALTH

elaborate functions (which are the a cme of b ad ta ste an d vulga rity) a s many a s twenty or ma thirty different dishes y be served . i s n ot a a a ﬁ sh It th t the gre se , me t, , o o a o a a an d eggs , r lls , p t t es , veget bles , cre m sweets a re incompatible a s chemical mi x o o b a tures , but the tr uble c mes ec use The human diges t i v e apparat us i s made t o w ork up only a sma ll v ari et y of foods a t a meal an d w hen a great vari et y i s ea t en t he dig est i v e jui ces a re unable t o t ake care o t he oods be ore t h e in t rot f f f ey b g o . T i s a E An d e i s an his pl in nglish . her other imp ortant fa ctor : Numerous di shes a t a meal cause over ea t in an d overea t i n i s on e o t he w orst g, g f t i n of di e et c si s . L et u s present the mat ter in another w a for i s o a y , it imp rt nt Foo ds in themselves are n ot incompat i o a are n ot a e ble , but the digestive rg ns m d o a a t o digest very c mplex me ls , especi lly a H en e when the intake is gre t . ence wh w persist in e ating complex mi xtures the di gest iv e jui ces gi ve up in despair and indi [ 194]

EA TIN G F OR HE ALTH r t w o i are emember points , wh ch the most im o a o and Siru le st p rt nt nes , the p — First Us e only a few kin ds of food at h m l eac ea .

o — E m dera t l S ec nd a t o e y . ” When an d How to E at i s discussed in a 24 Ch pter .

[196] CHAPTE R 14

CORRECT FOOD COM B INING

PLEA SE turn t o Chapter 2 for cla ssiﬁ ca f o o tion o f ds . Th e combinations followed by numbers in pa rentheses wi ll be explained in Chapter 15 a o o , m rked with c rresp nding numbers .

PROTEIN COMB ININ G

M a ﬁ sh and e t, , eggs nuts (except the chestn ut and a co rn) are e aten for the pro o a a On e can tein they c nt in , princip lly. be f r a or substituted o the other . Where me t ﬁ sh is menti oned a vegetarian may take n r W o a o [ uts o eggs . hen the c mbin ti n is for one of o a o given these , the c mbin ti n is l f practically given for a l o them . With a a o o n o o this expl n ti n, there sh uld be tr u a a a o o ble in underst nding the t bles th t f ll w . [197] E A TING F OR HEALTH

Meat or Fish or Nuts or E ggs combine well with Coo ked succulent vegetable s. Cooked succulent vegetables and raw a a a 2 s l d veget bles . ( ) Cooked succulent vegetables and raw i 3 ju cy fruits . ( ) Cooked succulent vegetables an d cooke d 4 fruits . ( ) oo a n C ked succulent veget bles a d fats . C d a raw a ad‘ ooke succulent veget bles , s l

vegetables and fats . Coo a raw ked succulent veget bles , juicy an d a fruits f ts . oo a raw a a C ked succulent veget bles , s l d a and oo veget bles unc ked juicy fruit , o a with or with ut fats . (F ts include

all oils . )

h a ﬁ sh s T e concentrated proteins (me t, , egg , nuts ) do n ot combine well w i th : o a o 5 B e e a e 5 P t t es . ( ) sur to re d not , 1 Chapter 5.

EA TING F OR HEALTH

a a e c rrying much St rch . ( S e list in Chap ter Th e starches are splendi d fo ods o a a t o when pr perly e ten, being e sy dig est and a and at low o giving he t energy c st .

P otatoes or Cereals of all kinds (including rice) or B readstuffs (includi ng all ﬂour products) ‘

Ripe pe a s or ripe beans ( 11 ) or An y other concentrated starch or starche s combine well with a F ts . F n ats a d cooked succulent vegetables. ( 12) n Fats a d raw green sala d vegetables . ( 13)

a oo a and F ts , c ked succulent veget bles

raw green Salad vegetables . A ny of the three preceding combinations a are o when the f ts mitted . Milk or cottage cheese or other kind of 14 cheese . ( ) N 15 uts . ( ) [200] CORRE CT FOOD COMB INING

N an d raw a a a uts green s l d veget bles .

E ggs w ith or without succulent vegeta ‘ 16 bles . ( ) 1 Natural sugars in moderation . ( 7 )

Concentrated starches do n ot combine well with 6 M a . S ee o C a e t ( n te , h pter o 6 C a . S ee Fish ( n te , h pter A 18 cid fruits . ( ) a a a a Sug rs t ken in gre t qu ntities . ( S ee note

MILEK COMB INING

Milk combines well with A n o oo 19 a ﬁ h y ther f d, except ( ) me t s , and eggs , nuts cheese . Cottage cheese can be used in place of All k of in milk . inds cheese rich protein in a of a ﬁ h can s or . be used pl ce me t , eggs One can get all the necess ary protein from or o a so milk c tt ge cheese , if inclined .

[201] EA TIN G F OR HE ALTH

SUCCUL ENT VEGETAB LE COM B IN ING

Cooked succulent vegetables combine w ell

An oo 20 y other f d . ( ) Raw green sala d vegetables combine well with A n o ee o oo . ( S y ther f d _ n te F or li st of salad vegetables see Chap 2 ter .

A CID AN D J UICY FRUIT COMB INING

Acid and juicy fruits combine well w i th An o oo c o a y ther f d, ex ept the c ncentr ted a o S ee o 18 a st rchy f ods . ( n te , Ch p ter

SWEET FRUIT COMB INING

The sweet fruits combine well with A o 21 ny other fo d . ( )

SUGAR COMB INING

a s a a a s a s com Sug r , especi lly the n tur l ug r , bine well with oo 22 Any other f d . ( ) [202]

CHAP TER 15

CORRECT FOOD COMBINING

S o far as a i s o c an he lth c n erned, y food a a o c n be e ten, pr vided it is properly pre a a a a com p red, well m stic ted, t ken in right i binat on s an d under favorable conditions . W a us amin ith th t truth in mind, let ex e s ome of the combin ations recommended and on C a 14 c demned in h pter .

“ 1 o a o a ﬁ sh ) C ncentr ted pr teins (me ts , , nuts and eggs) combine well with cooked

succulent vegetables . a are o o Succulent veget bles g od f ods , but r n a M s o they a e n ot co centr ted . o t pe ple t o like t o eat until they begin feel full, but if they eat so much of concentrated

foods that there i s a fe eling of fullness , m The they take too much nourish ent . [204] CORRE CT FOOD COMBINING cooked succulent vegetables should be pr omi nent in the dietary because they are oo ﬁ a a o o g d llers , giving s tisf cti n with ut overeating ; because they contain s ome nourishment ; and because they contain the natural salts and have a tendency to keep o a the b wels regul r .

“ ( 2) Concentrated proteins combine well with co oked succulent vegetables and ’ raw a s lad vegetables . R a o 1 Th e a a a are ere d n te . s l d veget bles ul a a r usef princip lly bec use , being in thei a a a o a a a a n tur l st te , they c nt in the n tur l s lts o T t o in their best f rm . hey help keep the o a a e i s i b dy ﬂuids lk lin , which very mpor a The of o a t nt . tendency the c ncentr ted o i s t o a o a and pr teins m ke the b dy cid, if i s a a o o Raw o . this ll wed, dise se will f ll w green vegetables should be eaten almost daily

“ 3) The concentrated proteins combine ” well with raw juicy fruits . The same can be said of the raw juicy [205] E A TING F OR HEALTH

fru s as a it of the succulent veget bles . Most m ain a S o far a s of the cont cid, but we can learn these acids are split up in the di est iv e a hi a g org ns , furnis ng subst nces that f o . o help to keep the b dy sweet O c urse, a n excess of a cid frui ts (especially or a s o and a e nge ,lem ns , gr pefruit) will in tim

produce acidity .

4) Th e concentrated proteins combine well with cooked succulent vegetable s and ” coo ked fruits . The same can be said of the ordi nary cooked frui ts a s of the cooked succulent ee o t s v egetables . ( S n te Swee fruit ar o oo e a c ncentrated f d, the sweet fruits being very nourishing One prevalent dietetic belief i s that a cid fruits and succul ent vegetables Should not m a Th e o b e eaten in the same e l . the ry

. b e all o n ot o out may right, but it d es w rk a F r s and a com in pr ctice . uit veget bles are a o a bine well. If they t ken in m der tion, in simple combinations and well ma sti

t e t au e no o e . are ca d, hey c s tr ubl If they [206]

EA TIN G F OR HEALTH trouble with the combination i s that tho se w h o habitually make it are pr one t o over

eat H o a o as a . ence it sh uld be v ided, rule .

A n on e w h o an or t w o a y wishes egg , me

di um a o a o a oo Sized b ked p t t , c ked suc culent vegetable an d a vegetable s ala d can

a o a i s gr tify his wish, kn wing th t he get a oo a ting g d me l . B ut supp o se we change the menu a little and a a o a o oo m ke it eggs , bre d, p t t es , c ked a a a a o f and a f veget bles , s l d, c f ee piece o — pie such a meal i s a S o re trial t o any

o st mach . Tho se w h o persist in ea ting concentrated starches with concentrated proteins will in

o for o time get into tr uble, such c mbining

o a an d o a a lea ds to vere ting, vere ting le ds

a Th e ma n ot a ar t o dise se . results y ppe

o o o a . s n , but they will Sh w eventu lly It is n ot that concentrated proteins and are o a concentrated starches inc mp tible, but the oversupply of foo d re sult i ng ' from o a es such eating in time pr duces dise se, n peci ally in town a d city dwellers . [208] CORRE CT FOOD COMB ININ G

“ 6) Substitute bread or other cereals “ ” for o a o o ﬁ v e and alm o p t t es , in n te , it st for o 6 serves n te . It is better t o eat p otato es with meat a a an d a a a ha s a th n bre d me t, bec use bre d greater tendency t o pro duce much a cid di a o a o while being gested th n p t t es .

“ ( 7 ) Substitute dried beans an d dried ” “ ” a for o a o o 5 an d pe s p t t es , in n te , it a o for o 7 lm st serves n te . n ot a a t o eat a It is dvis ble dried pe s , a or a ﬁ sh or be ns lentils with me t , eggs , a u are nuts , bec use the ripe leg mes very o an d o ni a rich in pr tein, such c mbi ng le ds a of o o o The le t o overe ting pr teid f ds . gumes are so rich in food value that they should be eaten in very Simple combina o ti ns .

“ (8 ) Th e concentrated proteins do n ot ” o l r c mbine well with mi k o cheese . There i s nothing incomp atible ab out o a ﬁ sh e or c mbining me t, , ggs nuts with or The a o com milk cheese . re s n why such [209] E A TIN G F OR HE ALTH bining i s t o be condemn ed i s that it over s o o i i upplies the b dy with pr tein, wh ch s one of o ooli of i a the m st f sh dietetic m st kes . The proteid needs of the b ody are very — limited ab out on e - fourth of what pe ople u t o a We can omi sed think necess ry . t meat and ﬁ sh an d eggs and milk from the

an d n of a a diet live i the best he lth . I m

i t o a referr ng dults .

M n ot a . i a a ilk is drink It s he rty food . One gla ss of milk contains a s much nour

hmen a s t w o C a o a co i s t eggs . heese is ls n

T i i s a oo cent rat ed protein . h s g d rule t o follow E a t but on e kind of con cen t ra t ed pro t i a t a mea l e n .

“ (9 ) Concentrated proteins do n ot com ” a o bine well with e ch ther . Chemically there i s nothing wr ong ab out

o a s a o such c mbining, but expl ined in n te 8 a n t w o or o of oo , e ti g m re these f ds in a t o a a t h e the s ame meal le ds dise se , bec use

o i s o in b dy then versupplied with prote , [210]

E A TIN G F OR HEALTH

a h and o and of in both st rc pr tein, some so a for s a o a them ( y be ns , in t nce ) , c nt in fa are o t . T s a so much hey he rty, high in a a o a o fuel v lue , th t they sh uld be t ken nly i of o a such a s in the S mplest c mbin tions ,

1 B a a an d . ked be ns , lettuce celery .

2 B or o i . aked b iled be ans , Sp na ch, let

t uce . 3 . Co o a s a a ked be ns , beet green , c bb ge a sl w . 4 R s a or a a ma . ipe lentil , pe s lim be ns y be substituted for the beans in meals 1 2 an d 3 , .

i a a t o a a a o It s mist ke t ke be ns , bre d, p t at oes a of or a of , piece pie dish pudding, f f on e a Th e and a cup o co f ee in me l . ripe lentils are n ot hard t o digest if they

r oo a a and a e properly c ked, well m stic t ed The a i s of a rightly eaten . s me true be ns ,

pea s and lima beans .

“ ( 12) Concentrated starches (mentioned by n ame) combine well w i th fats and a cooked succulent veget bles . [ 212] CORRE CT FOOD COMBINING

The concentrated starches have a tend a an d suc ency t o make the b ody cid , the culent vegetables help t o counteract thi s R h t o al . e tendency, whic is helpful he th ( rea d notes 1 and

“ (13) Concentrated starches combine well with fats an d raw green s ala d v ege ” tables . R a o 2 G a a a ere d n te . reen s l d veget bles i do n ot o a o s a c . include the t m t , which id F or a o o 18 The a a a re s n see n te . le fy s l d vegetables are the best ones t o eat with o starchy f ods .

“ ( 14) Concentrated starches combine ” o o a well with milk r c tt ge cheese . The re a s on for this statement is that it o a hi w rks well in pr ctice , furnis ng a o a o r unded r ti n .

15) Concentrated starches combine ” well with nuts . This does n ot a ccord with what w a s s aid a o But a o a o under me t c mbining . c mbin ti n a and o b or of nut me ts wh le wheat read, [ 213] E A TIN G F OR HE ALTH nut a an d an o al e me ts y ther cere , dig sts and a a oo m a r i h well m kes g d e l, p ov ded t e mast i cat i on i s t horough and t he quan ti ty The o a eat en modera t e . nly d nger i s in o a an d a t o a a vere ting f iling m stic te . The o o c mbining Sh uld be simple .

16) Concentrated starches combine W W o well with eggs , ith or ith ut succu ” “ ” a S lent veget bles . ubstitute eggs for ‘ ’ o 15 and a t o o 16 nuts in n te , it pplies n te . But it i s n ot agood plan t o eat meat and — ﬁ sh with concentrated sta rche s at least n ot frequently .

“ ( 17 ) Concentrated starches combine ” a a a o a o well with n tur l sug rs in m der ti n . The natural sugars are such foods as o ﬁ s a ai and o o h ney, g , d tes , r sins th r ughly a a a T are a i n a ripe b n n s . here sug rs m ny o oo n ot a a ther f ds , but in such gre t bun a Th e of o a and d nce . tendency b th sug rs starches i s t o ferment in the digestive a and a are a n tract . When sug rs st rches t ke o o a e o a t gether, they sh uld be e t n in m der t and o as a ion, they require th rough m tic [214]

EA TIN G F OR HEA LTH

When the digestion i s weak combini ng s our foo ds with starchy f oods h a s a tend ency t o cause fermentation in the digestive a i s o of a a o tr ct . It w rthy expl n ti n S a t o di o t rches begin gest in the m uth, o h a s t o a a or but the m uth be lk line, at e a a o t o a o a lea st n utr l in re cti n, ll w st rch o W a i s a digesti n . hen cid fruit e ten with a o o a and the st rch the m uth bec mes cid, a o can n ot a a B e st rch digesti n t ke pl ce . cause this ﬁ rst step in digestion i s n ot out m a o a a carried , fer ent ti n t kes pl ce rather ea sily in the digestive tra ct; If sta rchy foo d an d acid food are eaten a a t he s t ar h oo sh ul in the s me me l , c y f d o d r t and t horou hl mast i cat ed eat en s . be ﬁ , g y

‘ “ (19 ) Milk combines well with any other o o a ﬁ sh and f d, except me t, , eggs , nuts

cheese . 8 Reread note .

“ (20) Cooked succulent vegetablescom

bine well with any other fo od . The idea that succulent vegetables and [216] CORRE CT FOOD COMB ININ G a cid fruits make a p oor combination is a s T errone ous a s it i s prevalent . hey com and a a bine all right . Fruit veget ble s lads are goo d b oth from the health an d the ta ste f t o a o . O o a st ndp i nt c urse , they h ve be a a well m stic ted .

“ ( 21 ) The sweet fruits combine well ” an o oo with y ther f d . R a o 17 a mi a n o ere d n te , be ring in nd th t matter what foo d sweet fruits are com bined o o o o o with , they g int dec mp siti n (fermentation) e a sily when taken in ex h e are a o cess . T sweet fruits he rty, n ur i shin g foods .

“ 22 S a a a a su \ ( ) ug rs , especi lly the n tur l ” a o w an o oo g rs , c mbine ell with y ther f d . R a o 17 an d 21 ere d n tes . R ﬁ a n ot a a a oo e ned sug r is b l nced f d . B ecause it is entirely wanting in s alts it a oo oo for T o w h o eat is p r f d children . h se much reﬁ ned sugar should eat freely of and a o of fresh fruits fresh veget bles , s me raw them . [217] E A TING F OR HEALTH

A reminder : This i s an imp ortant topic and ca n o a d on e a n t be m stere in re ding. Tho se w ho decide t o learn a subject not

o a t o a a . nly h ve re d, but rere d oo o ma o s . F d c mbining y seem mysteri u , i s a a The o o ant but it r ther e sy . m st imp rt p arts are

1—E at sim le meals p . —B m r t i atin 2 e ode a e n e g .

[ 218]

E A T I N G F O R H E A L T H A N D E F F I C I E N C Y

CHAP TER 16

EATING TO REDUCE WEIGH T

BEFORE taking up the imp ortant subject of o or o u s gr wing thin, l sing weight , let co of o w or nsider the subject ver eight , o a E o a s besity. In pl in nglish besity me n a f tness . It used t o be believed that corpulency w a s a of a Ma had a Sign he lth . ny the mbi “ tion t o acquire a belly that would Shake ” But a a o i s like jelly . l s , g ne the belief ﬁ of fat We n ow o a in the bene ts . kn w th t i s a a a di a and a a r it nuis nce , sgr ce d nge t o a a o o of fat c rry b ut huge dep sits . F at may be well distributed all over the o or ma o o a re b dy, it y ccur m stly in cert in ' o as t he a o and hi gi ns , such bd men the ps, [219] E A TIN G F OR HE ALTH when it i s a s ource of deformi ty ; or it may o o o o a ccur in tum r f rm (lip m ) . Women have more superﬁ cial fat than a o a men, hence they h ve m re gr ceful curves an d o The o better r unded limbs . n rmal a o of fat a s a m unt serves p dding, giving the b ody a plea sing cont our an d s ome of the organs a ni ce cushion up on whi ch t o a o t o a o rest . It ls serves regul te the b dy a temper ture , by preventing excessively rapid ra diation of heat or penetration of a o a s a o cold . It ls serves storeh use from whi ch the b ody draws fuel in times of D a — o a r emergency. uring f sts v lunt ry o — otherwise the fat i s eaten up before the more important tissues of the b ody are af fect ed The fat i s n . burned, bei g turned a a oni a as and a into he t, c rb c cid g w ter . oo and fat In childh d plumpness , even fat i s o not ness , if the well distributed, d es at necessarily mean disea se . Plumpness t his sea s on of life generally means good a Ma o t on vit lity . ny children wh se nu riti i s good will carry exces s weight without But at ess physical derangement . if the f n [220]

E A TIN G F OR HE ALTH

B ut i s n ot a a ple . this n tural tendency it is a mea sure of ina ctivity (la ziness ) and o a o vere ting (glutt ny) . When children are growing rapidly they can consume va st quantities of food with B o are impunity . ys almo st like open

o o o . W a t pped, b tt mless pits here ll the o o o o i s a B t f d they c nsume g es mystery. u o are a and i b ys ctive , every cell n their bod a T i e s . IS ctive here is much building up , a o an o A s much te ring d wn d gr wth . the a a o o o ye rs p ss , the b dy bec mes m re stable an d a t o so o o f r is un ble use much f d, o the can not so mu o cells receive ch n urishment, an d the b ody i s n ot attuned t o rid itself f so a o much w ste . T a a for his me ns th t weight weight , the o o a a i s f d int ke must be reduced, if he lth to

ai T o w h o a a s rem n . h se persist in e ting they did duri ng their grow i ng years will either grow fat or else they w i ll develop s ome form of hardening or s ome kin d of dise a se with depo sits or they w i ll . get a catarrhal trouble and the digestion wi ll Man r t hi n be b ecome deranged . y g ow [ 222] E A TIN G TO RED UCE WE IGHT cause t hey ea t s o much t ha t t hey ruin t hei r i n i i i T b dig es t on a d a ss m la t on . hen they e o hi and o n o a h ow c me t n s ur, m tter much

eat . a they Under these circumst nces , the ea i A o more they t the th nner they get . s ur a o o s a o o o ( cid) b dy pr duce s ur disp siti n . F at o are n ot a are pe ple ngels , but they oo a t o e Th e a often t l zy be cuss d . e siest w a t o and i and y is let things slip sl de, do they . n o o t o fat and It is l nger stylish be , it nd ne o is decidedly unwise a uns afe . O tr u ble - with fa t pe ople is that they not only o a o o bec me physic lly ind lent, but they ften o a a ou a min bec me ment lly l zy. If y think ou can i a o ute y remember ind vidu ls , fr m a o t o ho a l b rers up presidents , w h ve failed a of fat o a bec use . P litics side , it is unwise t o vote for a fat man because he i s liable t o o a an and dr p de d y minute , besides he often lacks the energy t o put hi s good res o o o a luti ns int pr ctice . i s t o a t o It unwise t ke medicines reduce .

T are o . B hey frequently injuri us esides , i o such reduction s seld m permanent . [ 223] “E A TIN G F OR HEALTH

What i s the use of lo sing a few p ounds and then regaining them $ Th e a and a only s fe , sure s ne w ay t o re duce i s t o learn t o live properly an d prao D i s o tice it . iet the m st imp ortant part B o f of reduction . y living pr perly or a a a of a o o while , e ting sp ringly f ttening f ds , one can o B l se . y living right thereafter, a or a the weight will rem in n m l . a i s w a t o F sting the quickest y reduce, n ot a t o a T o w ho but it is necess ry f st . h se i t o a a ob of n w sh m ke quick j it ca fa st . Y ou need n ot take my word for the di s a a of fa L oo n a dv nt ges being t . k up the i r surance statistics if y ou a e skeptical . Then if you are fat and care to linger long ’ a a ou on the e rth s surf ce , y will reduce . There i s n o ﬁ xed standard of weights ll The that will apply t o a . weights given t oo a in the p a st a s ideal were high . I Sh ll copy a p art of the tables compiled from T i s insurance statistics by Symonds . his for the a ges rangi ng from 29 t o 34years . Tho se w ho wish t o remain in ﬁ ne trim should not allow themselves t o get any [ 224]

E A TIN G F OR HEALTH hardest part about reducing i s to make up ’ one S mi t o do $ nd fully it . S o a t o a s w a me st rt reduce in tupid . —y They work an d exercise an d perspire t o lo T o a t o se weight . hen they vere t s atisfy the abnormal appetite they have worked u —and a A i s n eces p g in weight . ctivity a for a i t i s a s t o s ry he lth, but just stupid o a as i s t o az ne can be ver ctive it be l y . O an d o a a I reduce weight be rdin rily ctive . t i s ea si er t o contro l the weight by diet than an a in y other w y. S a a n ever l pl ns will be give here , begin ni ng with t he severest and workin g up t o a the e siest .

PL AN ONE

' G o on a fa st and drink what water t he a system dem nds . a o This i s the quickest w y t reduce .

E at juicy fruit s or melons t w o or t hree D nk a da and o . times y , n thing else ri in moderation . E A TING TO RE D UCE WE IGHT

Thi s i s a good w ay t o cle anse the system and at a a a o a lose weight s tisf ct ry r te .

PLAN THREE

E at nothing but succulent vegetable s d D a an ru o o . juicy f its . rink in m der ti n Thi s cleanses the system and reduce s a a a a weight t f ir r te .

PLAN FOUR

o a mi or use G on lk buttermilk diet , but Y ou o judgment in eating milk . will be t ld “ ” by experts t o drink milk by the gallon . ’ D o A a o a for on t d it . lw ys be m der te . If ’ n o other rea s on than preserving one s self o a o G o one o . respect, Sh uld v id glutt ny rg ing on milk or anything else is a disgust a M a o oo and ing h bit . ilk is n urishing f d a so should be tre ted . Six gla sses of milk or buttermilk per day are sufﬁcient for those w h o wish t o n mi l i mi reduce o the k diet . S p the lk

Slowly and enj oy it . [227] EA TIN G F OR HEALTH

Clabbered mi lk i s as good a s sweet milk or buttermilk Those w h o live on a milk diet sometimes a t o i a ﬁ a aid t o h ve g ve rti ci l the b owels . Of o on e can o a of c urse , vere t milk until a a e or di rrhe r sults, until j aundice makes it s a a a a i s t e s f n ppe r nce , but wh t h u e O pu ’ i shing one s self i n this w ay $

PL AN FIVE

One mal a da of ui s e y juicy fr t . One a a da of m c a ered me l y sweet ilk, l bb m or ilk buttermilk . a a One me l a d y of succulent vegetables.

PL AN SIX

Here we Shall outline a plan for a mixed di a of et, which will c use loss Weight, but i s The a e are which not severe . pl ns giv n eff a s a ective , but m ny would object to uch i ri g d diet . a f t and ar ai a St rch, a sug m nt in the i s a mi m weight, but it not necess ry to o t the [228]

B a a ked pple . a of mi k Gl ss l .

w li f a T o s ces o t o st of ordi nary Siz e. ilk Gla ss of butterm .

T o w eggs . a n Co oked c rrots a d cabbage. D a ish of gel tin .

[230] TO RE D UCE WE IGHT

Wa o a a o termel n or c nt l upe .

Medium sized baked p otato with half por o ti n butter . a Spin ch .

Lettuce .

L o amb ch ps . oo a or o n C ked ch rd ther gree s . a Young pe s . o a o Sliced t m t es .

[231] E A TING $ F OR

G a o a r pefruit or r nge .

Corn on the cob small amount of b utter . oo i C ked turn ps . u a Cup of c st rd .

n Macaroni a d cheese . B or o k d re s eet greens ther in of g en . a or o a oo Okr ther succulent veget ble c ked. a c o a a Celery or dish of h pped c bb ge .

[232]

EA TING F OR HEALTH

Thi s plan ought to appeal to tho se who t o a a i s a oo a wish reduce gr du lly . It g d w y o t do it . One thing that you ought t o know i s that pot at oes are not as fat t ening as t he same m n B ut a o e a i a ou t of t oast . v id t ng much a f n st rch o a y kind while reducing . Omi t a s much sugar and fat a s p o ssible from t he diet . While reducing drink no more ﬂuid than , b a for T a i s o e the ody c lls . h t , do not f rc o r D nk one a w a y u self to drink . ri gl ss of er a in o in and a r t upon rising the m rn g, fte t hat be gui ded by the demands of t he body o f r ﬂuid . W i s a it i s hen the mind m de up to do it, r ea sy to educe . F or correct food prep aration see Chap 8 nd 10 9 a . t ers , as c v e e F or foo d lists , such su culent g C a 2 ui s see . table s and jui cy fr t , h pter F or information ab out F a sting read ” Maint aini ng Health .

[234] CHAP TER 17

EATING TO GAI N WEIGHT

THIS ha s reference t o pe ople w h o are o w h o o very thin , pe ple c nsider themselves o a re di b e under weight . S me stressed ar oo i T o cause they e t l ght . hinness is n th a a of ing t o worry ab out, unless it is p rt a dise se . There are many w h o can n ot get well n o a a do ﬂeshed, m tter wh t they . It is their The hi a t o n . re n ture be thi t nner they a , a s a o a o are o rule , the m re nxi us they t o fat To a o gr w . g in weight with them s me a o of an o times t kes the f rm bsession . S o they eat at meals and bet w een meals until di o a they ruin their gestive rg ns . A nd i then they grow th nner, in spite of excessive eating. Plea se pay p articular attention to the [ 235] E A TING F OR HEALTH rest of thi s p aragraph : Those w ho are n at urally t hin ought not a t t empt t o grow heav or i t n earl alw a s in ures t h y, f y y j e

‘ b od t o t r t o ain w ei ht in t hi s w a y y g g y , t h t i r i ht t Thinn a s t o o ce w e o come . ess , f g i s n ot an i ndi ca t i on of di seas e or physi cal di sorder w hen a ers on i s eelin w ell p f g . Thin indi viduals have the best chance to ol a a an o F t live to d ge In he lth d c mfort . a individuals are carrying so much excess

a a a F a b gg ge th t it wears them out . t crowds the vital organs an d other tissues . It often causes degeneration of a certain

’ organ or p art of an organ thro ugh pres

I a a o o sure . t lw ys oppresses heart a cti n s that the obese individual i s out of breath i f a few a or ra he runs feet , climbs hill p

a idly mounts the s t irs . Tho se w h o are thin rarely appreciate d their blesse state .

B all a o r i a o y me ns , quit w r y ng b ut being if ou . thin , y feel well ou ar and a I s a di f If y e thin ill, th t fer

o o T ﬁ nd out a ent prop siti n . hen wh t you [236]

E A TIN G F OR HE ALTH for o s i s o o a T o the l s nly temp r ry. his l ss consists of the p ois ons and wa ste that have a ccumulated through overeating to gain

. i s oo a weight It g d ridd nce . Now i s the time for the individual t o o He o a h w rry. (but it is m re gener lly s e ) Wa s t oo or and n ow o s light bef e , he gr w But n a e o ind l lighter . thi k minute b f re u g in o or orr in r du t h g in w rry, f w y g e ces e ei ht s t ill m re B co w g o . y living rrectly the lo ss of weight i s a rrested when it ought t o T no o . u al be , but so ner hen the individ will probably remai n at a stationary weight fo a a t o a n r while , fter which he begins g i a and o s weight, if he e ts right therwise give himself good care . The rea s on many w ho overeat do not gain weight i s because they eat so much that they can not digest and aS Si m ﬂat e t he o foo d pr perly .

F or t hos e w ho have indig est i on and are

t hin row in t hinner: T a s , g g hese individu l invariably p artake of food beyond their a a i s o d dige stive cap city, th t , they overcr w [ 238] EA TIN G TO GAIN WE IGHT

di o a The i their gestive rg ns . result s the a a s o n a o or s me in overcr wdi g b iler, a furnace or a threshing machin e separat or

- a and disturb nce dis order . The more these indi viduals overeat the thinner they ow gr . O a n ot o a A vere ting is their nly f ult . few of the common mi stakes a re : E ating a a a a between me ls ; r pid e ting, which me ns un derma st i cat i on a t oo l ; e ting much mi k, eggs and fats ; worrying and fretting an d being cranky ; making complex foo d mi x tures ; p oo r cooking and injudicious selec f Ma o a tion o nourishment . ny ther f ults ma a s a of eof y be present , such the buse o a o an d t ea and on e o n ot fee , t b cc , d es need t o a o o a t ke much bef re it bec mes buse . The chief trouble is almo st inva riably The ﬁ t o o in di etetic . rst step is st p the o can o in a a o digesti n, which be d ne re s n a a To ae o able time in the aver ge c se . c m pli sh this use t he following metho d : S elect plain fresh foo ds ; prepare them as recom a 8 9 and 10 a a mended in Ch pters , ; m stic te thoroughly ; eat a very limi ted number of [239] EA TING F OR HEALTH

d s es at a al sa f om one i h me , y r t o thre e ; eat so moderately tha t the di gestive ﬂuids can take care of the entire meal ; cheer up an d a a a r a l ssume c lme ttitude of mind, a lowing the world to revolve and rotate

o o a s i i with ut y ur ctive uperv s on . ’ Don t notice all of the thousand and one unimportant t riﬂes that « have put your on a nerves edge in the p st .

‘ Remember : No matter h ow much y ou eat ou do n ot di t i n , if y ges it, it s ot going o o o F oo a i s n ot to cl the y ur b nes . d th t d i s not o i m igested nly useless , but it s har i s e n ful . It much better to at a little a d digest it well than to eat much and turn the stomach and the b owels into a recepta cle for a o as a i f ul , putrefying m s th t w ll

oi o o p s n the b dy . By eating within digestive capacity t he o are s and n digestive p wers trengthened, i

’ time the digestive organs will be able t o handle all the food nece ssary to keep the o i n al b a a B a b dy physic l nce . y overe ting a d a and in one we kens the igestive org ns , [ 240]

E A TING F OR HEALTH

pe ople ought to eat sparingly of the acid for oo fruits , these f ds have a tendency to ak and o m e them thinner m re nervous .

A S o o o h r bef re menti ned, th se w o a e thin ’ an d well ought t o let nature s handi work a o t o o o l ne . If they try f rce themselves t a on ma o t ke weight, they y succeed temp raril an d w o a o e y, then they ill pr b bly bec m

a an d . thinner th n ever, ill besides A ll fat a can o individu ls bec me thin , but many thin person s can n ot grow fat and a a a st y th t w y . If I have been able t o convey the knowl edge that all members of the human race can n ot a a an d be f ttened up like sheep , c ttle o a h a s it s o h gs , this Ch pter served purp se h o w e a and a s been w rth while . Since h ve o a a u s see mentioned the d mestic nim ls , let what happens t o many of them duri ng the fattening process . A p oplexy i s supposed t o be a trouble of f it a a a a a .o dv nced ye rs , yet m ny l mbs die B of a while being fattened . reeders f ncy stock make s ome of their exhibition cattle exceedingly fat so that they will make a [242] E A TIN G TO GA IN WE IGH T

T are ﬁn e Showing in the ring. hey often rewa rded by ﬁ nding a valuable animal dea d in the stall of fatty degeneration . Fattened hogs have lo st so much of their — v itality and resistance they are Sick t hat many of them di e in the ca rs while

t o a being shipped m rket . I know that from a literary p oint of

b ad a t o o a o v iew, it is t ste c mp re the d mes tic ani mals with human beings . B ut t hei r bodi es a re g ov ern ed by t he

m h t r r i F t s a e law s t a g ov e n ou bod es . a

is i s a i m n n d n ess d e s e n a a beas t .

S o ou are an d if y thin feeling well, be a t h nkful .

T n a f here is o speci l diet or thin pe ople .

S o can n ot a for a a me g in weight , it is g inst t heir nature t o do so . Others will gain

o weight if they give themselves c rrect care . Those w h o are sick an d t oo thin need the services of a physician w h o knows hi s

a t o business . If the physici n begins pre scribe t onics an d t o recommend extra m a and oil in e ls, with milk, eggs bet w een, [243] EA TIN G F OR HE ALTH

he do es not know hi s business and will do mo a oo re h rm than g d . W a i s i s ai r h t needed fresh , sunshine

o and an d i i n with ut within, rest exerc se o o o o oo o c rrect pr p rti ns , simple f ds pr perly prep ared and the application of common s ense . Tho se w ho are thin and acid should eat freely of the succulent vegetables and t he raw salad vegetables . Otherwise thei r menus may be a s suggested in Chapters

' 4 11 and 12 a o t o a o and , 7 , , cc rding se s n o a o ccup ti n . l f ee a F or ist o the vegetables s Ch pter 2.

CHRONIC CA TARRH

Catarrh i s a trouble that i s as w i dely a o a s spread a s civiliz ti n . Pick up the p per of any forei gn country and y ou will ﬁ nd

- so called catarrh cures a dvertised . U o a i s n ot a in in nf rtun tely, there medic e the whole wide world that cures this con dition . k a a i s not a di s Strictly Spea ing, c t rrh [244]

EA TIN G F OR HEALTH

It i s notorious that medication will not o a a cure chr nic c t rrh . Specialists treat and re a an d a an d a o o The t t tre t tre t s me m re . p atients p a rt with their money and keep a a their c t rrh . No o a a l c l tre tment is needed . If there are hard a ccumulations in the no and a a t a a h e se dj cen c vities , spr ying t o an o o i o al B n se with ily s lut n is l right . ut this i s n ot curing. It i s Simply a method of o a a s ftening up the h rdened disch rges , cleaning the n o se an d making the p atient o o a i s all t feel c mf rt ble . It right o u se oo a a e o o t o a m s thing lk lin s luti ns , but c ll the curative is mislea ding They bring eas e nd o o do n ot a c mf rt, but they cure . a a i s a a s C t rrh cur ble , but the p tient need a o n ot o a a educ ti n, l c l tre tment . What is needed i s t o get the blood and h e a a a a i t intestin l tr ct cle n, fter wh ch the ca a a o ai r t rrh will v nish int the thin upper , never t o return so long a s the livin g i s o ou a a a ou c rrect . If y h ve c t rrh y will be surprised h ow s oon y ou Wi ll begin to i m prove if y ou do a s follows : [246] E A TIN G TO GA IN WE IGHT

—A o t o a o an d o First cc rding se s n w rk, be di o C a 4 7 guided by recti ns in h pters , , 11 and 12 . — S econd Study an d observe the di rec o C a 24 and 25 ti ns given in h pters .

Thi — L all T a h ow rd ive hygienic y. o le rn , “ ”

read Curin Ca a Co and Co . g t rrh, ughs lds

R a an d n a i s ight living, physic l me t l , the cure for all disea ses that have n ot reached a a the incur ble st ge . Plenty of fresh fruits an d vegetables are a a a a t o o an d gre t ids in putting c t rrh r ut , of all a correct diet is the best remedy . o ca a It i s the nly sure t rrh cure . Tho se having cata rrh should eat spar f a and in l o . O g y milk, cre m cheese mitting these fo ods for a short time is a go od plan a of b ad a a o n ot n eces in c ses c t rrh, th ugh f a a o b ad. s ry . Overe ting them is decidedly nd o a are n ot o o a Butter a ther f ts bjecti n ble . This is n ot a complete treatise on ca — — t arrh far from it but it shows h ow kindly nature treats those w ho are goo d t o t hemselves . 247] CHA PTE R 18

EATING IN PREGNA NCY AN D DURING TH E NURSING PERIOD

SOME of the beliefs that have been handed d own t o us are so errone ous that it i s necessary to comment on them for putting them int o practice causes much f and a su fering dise se . E rro r number on e i s the belief that a n a o a ha s t o eat for w preg nt w m n t o . In a i i s o a sense th s c rrect , but the usu l inter ret at i on a he ha s t o o p , th t s d uble her food a i s o O a i s as b ad int ke , wr ng . vere ting during pregn ancy a s during any other

o n d o o . peri d , a in s me respects it is w rse During the ﬁ rst four or ﬁ v e months of pregnancy there i s n o need for increa sing t h e o o a a ou f d int ke , bec use the n rishment needed for the child amounts t o very little . [ 248]

EA TIN G F OR HEALTH

t s sh e n ot a E ime , but will be re lly ill . ven delicate women can go through this peri od o i T i a w ith ut suffer ng . hey w ll h ve a few symptoms that amount to no more than o a o e i temp r ry inc nvenience, if th y g ve a D a themselves the right c re . uring the l st few months there may be a few pressure o and a ma sympt ms , the b ck y be tired at t o a times , due the extr weight . The principal thing i s t o be careful ab out a To o w h o the e ting . th se believe in the dictum of eating twice a s much a s usual o ma during this peri d, it y be surprising a a o o a a n ow to le rn th t the m st imp rt nt p rt , al i s o a o a a s at l times , m der ti n in e ting and other things . f h e Th e food should be o good quality . T on fi oo mothers who live highly re ned f ds , f a deprived o salts ( such as white sug r , o r s and o r e white fl u product , p lished ic , n re e n a d potatoes that a peel d a d boiled) , are liable to suffer from softening of b one s d The d s an teeth . eveloping child need na a sa and if se a s plenty of tur l lts , the s lt ’ h r d are not taken in with t e mothe s foo , [250] ’ the mother s ow n bo dy will be robbed of T the salts t o supply the child . his is well Shown in s ome ca ses of b one s ofteni ng ’ o o a a a o o ( ste m l ci ) , where the m ther s b nes o o and o o a bec me s ft, ften def rmed, bec use a t o the lime is t ken build up the child . T n ot o o his will ccur if the feeding is c rrect . An other belief is that women must suf The a fer much during childbirth . verage o a a o w m n needs h ve but little inc nvenience , if She will live properly during the period a T no o for of pregn ncy. his is the ry, it has o o and o a a been pr ved ver ver g in, even a o a an d in small, delic te w men . Pregn ncy hi are o a a a o c ldbirth n rm l, n tur l functi ns , ’ for a o a o a a which w m n s b dy is d pted, an d the rule is that they cause only a lit tle inconvenience where the mother give s oo a herself g d c re . A large p art of the suffering i s due to Ma fears instilled by other women . ny women are so inconsiderate and ignorant that they gather up all the harrowing de an of o tails they c , telling s me mother who has sufi ered much ; pe rhaps being b adly [ 251] E A TIN G F OR HEALTH

o n or o h er at o e t r l sing life childbirth . S m females delight t o get a young woman in her fi rst pregnancy and po ur such tales of s an d oe o a s T i mi ery w int her e r . here s no a o f r punishment gr ve en ugh o the crime , r Th e so they a e n ot punished . young o a a s t o oo w m n , l cking experience , begin l k for an d o o and w or suffering disc mf rt , she a a s a and ries , fe ring dise e during pregn ncy o a a o fi w rse th n th t during c n nement . h e fi a sh e oo for b e S nds wh t is l king , cause the imagi nation enlarges up on the various unimportant sympt oms that may o o o be present . If we c uld cl se the m uths of irresp onsible go ssi ps we would decrea se of o the ills the w rld . fi S o it i s w i th the p ains of con nement . Many suffer more in anticip ation than in T o w h o o o re ality . rue , th se live wr ng ften f i s au suffer much , but the suf ering g a of a T o ment ed by the anticip tion p in . h se h o as o o a w live they sh uld , being m der te , and c taking gentle exercise , keeping heer an oo a a ml confine ful , c l k forw rd c l y to

for l. ment, it will be uneventfu [2521

E A TIN G F OR HEALTH

s and a a M a o l b e ment sh rp s uces . e t sh u d a o a o E an d e ten in m der ti n . ggs, nuts milk ma all f y at times be substituted or meat .

B ody an d mi nd Should be kept tranquil . Though work i s goo d for the pro spective o sh e o n ot o t o do m ther, sh uld be c mpelled o a s a a such hard w rk the f mily w shing . Ho a a a a o a wever , the ide th t pregn nt w m n must treat herself lik e a bit of Dresden o a r an china i s nonsense . Vi lent j r ing d a are b ad a a and sh king , but ple s nt rides ﬁ a j aunts are bene ci l . oo o mo a d not mi s Use g d c m n sense , n be a ers ns the prev iling sup titio . E A TIN G D URING PRE GNA NCY

MZEN US FOR PREGNAN T WOMEN

B r aked apples o stewed prunes . o a a an d eat a s sl wly, m stic te well

a s y ou desire . ) a of k or i Gl ss mil butterm lk .

B a o a o ked p t t with butter . Co oked carrots or other succulent v ege a t ble . a a a C bb ge Sl w . 3

E oo an ggs , c ked y style except frying . n a String beans a d spin ch . R ipe olives . a a a or and a Veget ble s l d, fruit veget ble a sal d .

[255] EA TING F OR

Oatmeal a gla ss of Ra s i ins .

a o Veget ble s up . S or t w o of o a oa lice wh le whe t t st . a and if a s Green pe s , desired p rsnip .

F re sh lean me at ( or nuts ) . or o of e B eet greens ther kind gre ns.

Okra or cauliﬂower . a or a i Dish of ice cre m fruit gel t n .

[256]

E A TIN G F OR HE ALTH

oo and she o eat an f d, sh uld never y more than she really craves Th e food do es n ot need t o di ffer radi

a o a she t o ea o c lly fr m wh t used t . It Sh uld

a and n on - a rem in simple stimul ting . If the

o a so a m ther e ts th t She gets indigestion,

h a o the child will become ill . If s e e ts s

a o o a a much th t her b dybec mes cid, the b by o and o i s will be fussy, cr ss nerv us . It indeed very important that the supply of o o an d can milk be kept wh les me , this be

a oo a a a ccomplished by g d m tern l c re . If

o o o o or o thr ugh verw rk, verexcitement ver

a o o o e ting the m ther bec mes ill, the tr uble will be reﬂected in the nursing child . If p o ssible the mother should nurse the

a a sh e o b by . If the milk is sc nty sh uld give the child what she can and supplement it T with a bottle feeding or t w o per day . his 9 will be discussed in detail in Chapter 1 . B ecause of the drain on the nursing

‘ o he o n ot a t o do m ther, S Sh uld be sked ex

a o L o i s ﬁ a t ra he vy w rk . ight w rk bene ci l , but it i s n ot goo d for either mother or [258] E A TIN G D URIN G PRE GNA N CY chi ld t o have the mother fagged and worn t ou . During the nursing period the mother

a f should h ve plenty o fresh foods . Fruits an d vegetables help t o keep b oth mother and a ne of oo child he lthy . O the best f ds at k this time is buttermil , but even butter

t o b a o a o milk is e t ken in m der ti n . It is n ot necessary t o eat s oups unless

re Nor ar o nd they a relished . e br ths a

t o a are en gruels be t ken, unless they

The a a for ro j oyed . w ter th t is needed p ducin g milk is furni shed a s rea di ly by the water the mother drinks a s by the liquids

n o h o are in s oups a d gruels . Th se w fond

ma of o oo eat a . s up , rightly c ked, y it d ily If gruels a re eaten they should be well mas

i at ed for a o o a re a t c , even if st rchy f ds t ken in s oft form they need considerable mouth

a t o a di o tre tment st rt the gesti n right .

Th e a oo n succulent veget bles , c ked a d raw are oo o H , g d milk pr ducers . ence cooked vegetables and raw vegetable s alads o a a o a di Sh uld h ve pr minent pl ce in the et . [259 ] E ATIN G F OR HE ALTH

MENUS FOR N URSI N G f M OTHE RS

Oa a oo and a tme l well c ked well m sticated . f ﬁ A ew gs or dates . A a of k or gl ss mil buttermilk .

a o Veget ble s up . Whole wheat t oa st or corn bread with

butter . Cooked cabbage or other succulent y ege a t ble . S al a m l cup of cust rd if desired .

E a or o o . ggs , h rd s ft b iled a or o of s K le ther kind green . Ca rrots or other kind of succulent vege a t ble . r i sa a Either vegetable or f u t l d .

[ 260]

E A TIN G F OR HE A LTH

S ee C a 8 9 and 10 for o h pters , correct fo d a a o prep r ti n . S ee Chapters 24 and 25 for i nformation a o h ow and h ow t o eat b ut when , much . S ee Chapter 35 for information regard ing drinking. A reminder : Tho se w ho w i sh t o live

A in comf ort during pregnancy an d raise n o i r healthy children ca do so . F llow d ec Th tions an d enj oy the go od results . e next a b e d o t o a ch pter will ev ted b by feeding. CHAPTER 19

FEEDING THE BAB Y

TH E contents of this Chapter apply t o children from the time of birth until they

r ne a old e a a a e o ye r . W sh ll begin with a di o and ﬁ gener l scussi n , then give de nite information regarding the correct methods of feeding . Th e old idea s ab out baby feeding were and so o an d a so queer wr ng, they still h ve such a ﬁ rm hold of the p opula r mind that it i s necessa ry t o p oint out a few of the o and o a i s err rs , sh w wh t right . It used t o be the common belief that b a o t w o o and bies sh uld be fed every h urs , o Ma a hi even ftener . ny still believe th t t s i s a for n . a o o a is right It mist ke , n rm l a a t o a o inf nt will w ke up be fed th t ften, and a child should n ot have it s Sleep [263] E A TING F OR HE ALTH

o br ken . Such frequent feeding results in o — o digestive tr ubles v miting, curds in t he oo and a a h a or ma st ls perh ps di rr e , it y be o a c nstip tion . ’ A t birth the baby s stoma ch i s very a so a a o sm ll , m ny believe th t it ught t o be ﬁ at a A lled frequent interv ls . cting upon this belief p arents have fed millions of i a o a s and a a nf nts int dise e de th . It t kes a baby several hours t o digest a meal and it is wrong t o nurs e it so frequently t hat i it gets indigestion . In nfancy digestive an are o disturb ces seri us .

‘ A a t o a o ﬁ a meric ns used be pr li c r ce , but n ow the average of births in a fami ly i s so small that we can n ot a fford t o wa ste s a s oo old B life a freely in ye g d times . y feeding the children properly we can keep l f a nea rly a l o them live . Almost all t h e babies b orn have the ca

acit t o are a for. p y live , if they well c red There are s ome who are fated t o die b e a a a i s t oo a c use the vit l sp rk we k , but they o B a and t o are n ot numer us . lue b bies h se o a a a w ho are hard t keep w rm l ck vit lity, [ 264]

EATING F OR HEALTH a and nfa a child, the i nt dr ws no love from a o b ttle . o h a s n ot o h If the m ther en ugh milk, s e should let the child have a s much a s pos an d o sible , supplement it with the b ttle . Supp o se she h a s enough mi lk for but t w o da T sh e feedings per y . hen can gi ve t w o a and t w o o bre st feedings b ttle feedings . Th e mother w h o i s able t o nurse the baby o all a do so at a for sh uld by me ns , le st six or o T r o of eight m nths . his p events m st of a the ills inf ncy. a fi a i s e a If rti ci l feeding nec ss ry, the best ’ u for o i s a substit te m ther s milk fresh, cle n ’ cow s milk that h a s n ot been Subjected t o F n a . or a a a mi he t the ver ge i f nt, this lk ha s o a o fi a di to be s mewh t m di ed, by d ng a an T a a in sug r d water . his we sh ll t ke up a the next few p ges . There are many baby fo ods on the f are o T o a S o o o . m rket . me them g d h se that a re made up with milk are the best . These fo ods generally contain grain s w ho se starches have been la rgely changed Th a o a are into sugar . e b by f ods th t not [266] FE E DIN G THE BAB Y made up with mi lk are n ot to be recom a i s o hi a s oo mended, bec use there n t ng g d for building a healthy i nfant b ody a s milk . f r S ome use condensed milk o baby foo d . i a a and o i s It s he vily sug red, th ugh it a a t o i s an a a f irly e sy digest, it unb l nced o o o a t oo fin ar f d . It c nt ins much re ed sug an d not one - half enough of the s alts n ece s s ary for normal development of the b ody . T a are a o so far hese s lts l rgely destr yed, a i s o o of s utility c ncerned, in the pr cess heating necessary for preserving the con n ed T t oo t oo e de s milk . hen there is littl protein in prop ortion t o the suga r in the o mi B a on o d c ndensed lk . bies fed c ndense mi o fat o : lk Often gr w , but they bec me sick a a of oo o very e sily. Inste d building g d b ne and o a t o fat and muscle they g l rgely , hence are delicate and fall ea sy victims t o a dise se . A ll a a or o b bies , whether bre st fed b ttle a fed, thrive better when they get little fruit juice or fresh vegetable juice each day . Frui t and veget a ble jui ces for infant s [ 267] E A TIN G F OR HEA LTH

Take healthy ripe fruit or prime raw v ege a or a S t bles , grind m sh, queeze out the e an d a o a ﬁ n e a juic , str in it thr ugh str iner, li for a Ma a an mus n inst nce . ke fresh d ily d a all a h ve utensils cle n . Fruit like oranges needs only be and a squeezed the juice str ined . S o a a k weet r nges , bl c berries , sweet ripe a ra i a raw cab pine pples , lettuce , w sp n ch, ba ge an d carrots are s ome of the fruits and vegetables from which on e may make o o for a g d fresh juices the b bies . A fter the child i s t w o or three months old a a ma t o , cere l w ter y be used dilute the ’ i s on o milk, if the child fed c w s milk . Recip e for ba rley w a t er : F or e ach quart of ba rley water desired use on e t ablespo on of a Wa a ful b rley. sh the b rley well, put i o a t o a o and e nt w ter , bring b il , th n let it

Simmer for t w o hours . When it is done there i s t o be a quart of liquid for each a S a and tablespoonful of b rley used . tr in

' use liquid according t o di rect i on s gi v en Th e a ma eat oo later . ( dults y the c ked barley grains . )

E A TIN G F OR HE ALTH

From the very ﬁ rst the babie s should a a a da an d h ve w ter sever l times per y , if they wake up at night water Should be o f o o The fered nce r twice . water is t o be at blood heat ( 100 degree s Fahrenheit) in i a s o the beg nning, but the child gr ws in age the water may be gi ven co oler so that at the end of four or ﬁ v e months the child

‘ may have water at 70 or 80 degree s F a hrenheit . Many mothers believe that every time a i T i s a mi s the b by cries it s hungry . his

a . L a a e t ke ike dults , b bi s get thirsty o a and n ftener th n they get hungry, whe r o a a they a e thirsty they sh uld h ve w ter, n ot mi M i s a oo not a nk lk . ilk f d, dri . If the m other can nurse the chil d from h i o a s o . nine t o twelve m nt s , th t very g od Th e weaning can be either abrupt or grad ual if i s a o d , but the child delic te it Sh ul an e be a gradual we ing . First substitut ’ on e meal of cow s mi lk for a brea st feed ing ; then in a week or t w o substitute an ’ other feeding of cow s mi lk and later give ’ lk A ani o all cow s mi . brupt we ng s me [ 270] FE E DIN G THE BAB Y

’ t imes upsets the chi ld s digestive appa ra i s a a in tus , which h rdly ever the c se a a a i o t o gr du l we ning, requ ring fr m three ix or o a o t o a a s weeks, m re , cc rding p rent l desires . o o o If the m ther bec mes seri usly ill, the

‘ o a o child sh uld be we ned, but the m ther will n ot become ill if Sh e takes good care of herself . ’ The mother s mi lk deteriorates a fter a o of so a a sever l m nths nursing, it is s fe general rule t o wean a child between the and o o of tenth f urteenth m nth life . It is n ot a dvis able t o we an in extremely h ot ’ a for a i we ther, then the child s vit l ty is a low and oo a a t o little , the f ds th t h ve be o a a substituted Sp il r ther e sily . How much are y ou t o feed the baby $ No exact answer canbe gi ven by any one all a are a a ou until b bies like . I sh ll help y t o s olve the problem a s we go along from infancy un til the child a rrives at school a e D ff a a o o g . i erent b bies h ve different f d requirements . B e sure that everythi ng that goes into [271 ] EA TING F OR HEALTH

’ the a o i s a F an i b by s m uth cle n . ilth d d s eas o o a e g t gether in inf ncy.

B REA ST FED BABIES

A s x a C a 18 t he s e pl ined in h pter , nur ing mothers must keep in goo d trim in order t o a a keep the b bies he lthy .

During the fi rst twenty- four hours after i s t o i a birth it best g ve nothing but w ter . Give an ounce or t w o of water every three fi v e o to h urs. A fter this let t he child nurse four time s a da and a n ot t o e y , cert inly exceed fi v a da D i o times y . ur ng the night give n th i n a o g but w ter, fr m the very beginning. L et the child have water in a clean bot tl e t w o da and or three times during the y , Or if it once tw ice during the night, a a w kes . L et the child nurse until it lo ses inter i est in the brea st an d then it i s t me t o stop . It may require anywhere from t en to t wenty minutes .

B abies generally swallow some air. [ 272]

E ATIN G F OR HEALTH a little bread furnish all the nourishment in ﬁ e a of needed dur g the rst y r life . A fter the age of ni ne or ten months the c ma a a s a a hild y be we ned, lre dy described . i s a o an d a sub If the child re l r bust he lthy, ’ ’ st it ut e whole cow s mi lk for the m other s i s o a a milk . If the child s mewh t delic te , ’ use three p arts of cow s milk and one p art f a o w ter . Give t w o t o three t ablespo onfuls of fruit o r vegetable juice once a day and whole wheat toa st once a day when the child i s a we ned . F or further inf ormation about feeding ee a 20 children s Ch pter .

B OTTLE FED BAB IES

S ecure good milk from a healthy cow or o a of a o an d u se fr m herd he lthy c ws , it A a o while fresh . void p steurizing if p ssi b le for a do n ot as as , b bies thrive well on p

t euri z ed or o mi on s un b iled lk a s the fre h, o mi i n a l an sp iled lk . Keep the milk co d, cle a l pl ce , in a clean receptac e . [274] FEE DIN G THE BA B Y

e of o at a s G t a set nursing b ttles, le st a many bottles a s there are daily nursings . A a fter e ch feeding, rinse the rubber nip oo a a o a a ple in c l w ter, w sh well in s d w ter, and then t o be sure that it will n ot get s our o a o o of o a a an put int s luti n b r cic cid, d T keep it there until needed . hen rinse it not a s in cold water before using . It is much trouble a s on e woul d thi nk from a d o re ding irecti ns . A fter a b ottle h a s been used it Should be l o a o a rinsed wel in c ld w ter, then in s d a o a a an d w ter, then b iled in pl in w ter kept o far s a are n in a clean place . S a b bies co c a o ﬁ of all erned, cle nliness c mes rst . There are many methods of artiﬁ cial a o o feeding, but we sh ll give nly the meth d ’ of a a o mi o using the n tur l c w s lk, m difying i ’ it t o suit the ch ld s needs . In the begin h a s t o o a ning the feeding be very m der te , for the child h a s t o become accustomed t o ' ’ he fo od o lk n ot oo n t . C w s mi is the f d a a for a and o a ture m de the inf nt, it ften t kes a while for t he b aby to adjust itself to such food . [ 275] E A TIN G F OR HE A LTH

A b ottle baby frequently makes only a a i sm ll g ins in the beginning, but it s fo ol t o o an d o o ish verfeed pr duce indigesti n . The fi rst day gi ve nothin g but water on e t o t w o ounces at intervals varying o fi e fr m three to v hours . F or the next week prepare t he fo od as follows : Ta 3 o of 6 o of w a ke unces milk, unces and 2 a f Mix ter, te sp oonfuls o milk suga r . , a nd divide In equal pa rts for four or fi v e lk o feedings , puttingthe mi directly int the o K o o a nursing b ttles . eep b ttles in c ld pl ce, and a t o 100 a nh he t degrees F hre eit, in a a a a o w arm w ter b th, immedi tely bef re feeding . Th e fi rst day the child may n ot want l f oo i s or quite al o the f d , but when he Six old ma a a o seven days he y w nt little m re , so then it will be all right t o take 4ounces of 8 o of a and a o 3 milk, unces w ter lm st f a an d o te a spoonfuls o milk sug r, divide int feedings a s before . When the child i s nine or ten days old 10 u s a r give 5 ounce s of milk, o nce of w te [ 276]

E A TING F OR HE ALTH

T a i s t o his t ble Simply help you, to give an a a o I you ide wh t s me children need . t i s more ood t han om i f s e w ll w ant . N ev er force t he chi ldren t o t ake more food t han

t he de i r W o y s e. hen they l se interest in o a a a and of n o o the b ttle , t ke it w y fer m re oo fo o o h at food i f d r f ur h urs . W s left o sh ould b e o a a in the b ttle thr wn w y . If the b ottle baby do es n ot grow rapidly at ﬁ i s all s rst, it right, if the child i e a h lthy .

i a ou use a u ce . 1t m If y veget ble j , y be put o o right int the milk . If y u employ fruit

' e a o juice, v it with the drinking w ter nce a da or a o it s ow n y , else dilute it with b ut f an a bulk o water d feed it w ith sp oon . S a t o a t rt give fresh fruit or veget ble,

i A t ﬁ a 1 t ea ju ces e arly . fteen d ys give 4 Sp oonful ; at on e month almo st 1 te a sp oon ful ; at three months ab out 2 tea spo onfuls ; at six months 1 t able spoonful or a little more ; at eight months ab out 2 tablespo on fuls an d at ten months ab out 3 table

oo Sp nfuls . B arley water may be used i n place of [278] FE E DIN G THE BA B Y

a t o di a w ter lute the milk . When b rley a i s ﬁ o i a a w ter rst empl yed, g ve p rt b rley a and a a S o for w ter p rt w ter . upp se the a a for 12 o of a on e mul c lls unces w ter, then may begi n with 4 ounces of barley w ater an d 8 ounces of water an d mix with t h e a a a o o o milk. Gr du lly incre se the pr p rti n of barley water until that is used entirely a of a a B a a ma inste d pl in w ter . rley w ter y i at of o be g ven the end three m nths . A t eight or nine months allow the child t o suck on whole wheat oven toa st or thor a a on e of a oughly stale bre d t the me ls . A t this time it is s afe t o feed a table spoonful or t w o of the liquid from b oiled oa prunes or s ked prunes .

The subject of child feedin g w i ll be con $ a 20 t inued in Ch pter .

[279] CHAP TE R 20

FEEDING THE CHILDREN

MOST p arent s begin t oo early t o feed their children all kinds of food that older o ea The o t o o pe ple t . keyn te c rrect feed in of hi i s M an g c ldren simplicity . ilk d whole wheat products contain all the ele f ments o nourishment that a child needs . The simpler the feeding the healthier the child . i s at a If the child fed the t ble , it will be necess ary t o teach it n ot t o beg for all oo a a eat W the f ds th t the dults . hen the mother h a s t o do the work in the house an d ak a of n h e t e c re the childre besides , S ha s a big j ob on her hands and there are fﬁ Th e di culties in the w ay . tendency is t o do things so a s t o s ave present incony en ’ i ence an d as a a , result the child s he lth o ften suffers .

EA TIN G F OR HE ALTH w heat product s a few of the light vege a an d o are i a i s t bles s me fruits g ven, th t do n ot av oo an d plenty . Children cr e c kies a an a and an d c kes d c ndies puddings pies , and will not a sk for them unless their elders are foolish enough t o te ach them t o eat such things . C a o n ot hildren like sweets , but th t d es mean that they ought t o have candi es an d r ﬁ a R ﬁ a i s a oo e ned sug r . e ned sug r p r oo o for o a n o a a f d in y uth , it c nt ins n tur l

n d r a . a e s lts Figs , d tes a rai sins a rich in a and a ‘ o o sug r rich in s lts . Y ung pe ple need the na tural salts t o build up their

o b dies . White ﬂour products are als o p oor foods for o a a the y ung, bec use they h ve been r obbed of a large p a rt of their salts in a milling . Children need the building m te rials that are so abundantly present in

o w hole wheat pr ducts . A t on e yea r of age the child will be liv A b al ing almo st exclusively on milk . anced ration at this age would be [282] FE E DING THE CHILDRE N

MENU FOR A ONE YEAR OLD CHILD

One gla ss of mi lk three or four times a da y . Whole wheat t oa st or stale whole wheat a on e of lk bre d with the mi feedings . All a the w ter the child desires .

The oa i s t o o oa a ao t st be ven t st, m de o t o a 9 The c rding o directi ns in Ch pter . mi l t o o an d a l k is be wh le milk, the gl ssfu o i s suppo sed t o be eight unces . a da o o a ﬁ or Once y give s me r nge , g

or o a . prune juice , else s me veget ble juice A t this a ge the fruit or vegetable jui ce a i a a not m y be g ven with milk me l, but f with the meal containing breadstu fs . The orange juice n ow does n ot need t o be strained . P run e or ﬁg jui ce : S elect good prunes r ﬁ s a and o a or o g , w sh well put int gl ss china vessel ; barely cover with h ot water Use and set a side for ab out eight hours .

a or a . this juice, str ined unstr ined If it and o di w i a l e i s too sweet str ng, lute th ittl [283] E A TING F OR HEALTH

a A hi on e a old ma a w ter . c ld ye r y t ke from one t o a oo u a da three t blesp nf ls y . Th e jui ce of unsweetened b oiled prune s and ﬁ s ma a o at g y ls be used times . When the child i s eight een mo nths old feed a s follows

MENU FOR EIGHTEEN MONTH OLD CHIL D

T or o da a hree f ur times per y , gl ssful of

milk .

Tw o ‘ da o o a times per y , s me dry wh le whe t o pr duct with the milk .

When the child ha s zwi eback or other a oo on od h rd f d , let it suck this hard fo

fi n d r a . O rst , then feed the milk reverse o i fi an d the pr cess , g ving the milk rst then o oo D n ot a o oo t o the s lid f d . o ll w f ds be N or o wa shed down with fluids . sh uld the m T a s olid fo ods be s oaked in ilk . e ch the o an d and and child t chew chew chew, then t e a a a o ch m stic ti n . A t the age of t w o mo st children are ea dy for s ome s olid food t hree time s a child will ma sticate well at the age of or a a h o t a little p st ; if e d es no , m sh vegetables an d e ither scrape . or ma sh rui f ts .

1286} FEEDING THE CHILDRE N

MENUS FOR A THREE YE AR OLD CHIL D

f Wh ole wheat product and gla ss o milk.

a s a a s a Stewed prunes , m ny the child w nts a o o o if the ma stic ti n is th r ugh . a of Gl ss milk . 3

Medi um sized baked p otato with a little

butter . a or o a String be ns ther succulent veget ble . f mi Gla ss o lk .

[287] 1

Puffed wheat or puﬁ ed ri ce and glass of

A raw a or e a s pples , , b ked st wed, the child desires if the ma stication

thorough . a mi Gl ss of lk .

a or a Whole whe t biscuits grah m mufﬁn s . a of Gl ss milk . a one d Cooked succulent veget ble, kin .

E A TIN G F OR HEALTH

If they are coaxed they will generally over e at If o . a c not a oo hild d es w nt f d, let it m a a or t w o or iss me l even three . T a o o a a o e ch the child th r ugh m stic ti n, a n d a s o feed simply , here rec mmended, a nd a o the inf nt feeding is s lved . a a a Ple se reread the rem rks in it lics .

The i t o t o - raw t me begin feed fruits , c oo ru oo a s ked f its , c ked succulent veget ble and raw a a a a rl es Wh a s l d veget bles v . en a i s o a o i s a o b by excepti n lly r bust, it s fe t

' begi n with on e or more of these foods o a ﬁ r a The raw sh rtly fter the rst bi thd y . s ala d vegetables are n ot t o be given until

the child ma sticates real well . It i s with feeding like with t alking and walking s ome children are forward and others are o n e ha s t o use o and oo sl w . O discreti n g d

sense . Children get all the protein they need

from milk and whole wheat products . Me at i s t oo stimulating for youn g chi l an d o a a a dren, it s metimes t kes w y the de

f f o oo . sire or the best o pr teid f ds , milk [290] The longer children live without meat t he an d a o n ot better, cert inly they sh uld have are ﬁ or a meat until they v e six ye rs old. Mo an d ma st children like eggs , they y have them when they are pa st three years old

[ 291] E ATING F OR HEALTH

MENUS FOR FOUR YEAR OLD CHILD

oo or a o n a in s C ked ste med br w rice with r is . a of l Gl ss mi k.

On e oo t o a n ot r . egg, c ked suit t ste , but f ied D of a ish green pe s .

Dish of prunes .

r r Whole wheat biscui ts o toast with butte . a s mi Gl s of lk .

d a few a . If esired, d tes

EA TING FOR HEALTH

If the child w ishe s t o eat fewer items a a 1 s all r th n suggested, th t ight . It i s time enough t o use butter when the

' c i s a t w o a of a e hild p st ye rs g , but it does n o harm t o gi ve it a little earlier if the o o digesti n is r bust . a a o i s o o ma If m stic ti n th r ugh, nuts y be i at a e of o g ven the g f ur, but nuts should be well chewed . Finely ground nuts may be used . Candies are not craved w hen the sweet are ul a L fruits fed reg rly . unching i s ob ect i onable for o n ot e o a j , it d es giv the st m ch an opp ortunity to get rea dy for regular a me ls . When chi ldren are ten or eleven years old ma ik they y be fed l e their elders , with — thi s exception they ne ed more starche s and and o eat or n o a sweets sh uld little me t . K di i la eep the et S mple . Give the p in,

a a oo . Ca n o n tur l f ds ke, pie , puddi g, br wn ﬂour gravy an d h ot s auces are n ot good o for W o a o f ods children. h le whe t pr d uct s o a a and , br wn rice, honey, m ple sug r brown sugar are better than white ﬂour [294] FEE DIN G THE CHILDRE N

o li and ﬁ hi pr ducts, po shed rice re ned w te a sug r . T a da are fﬁ hree me ls a y su cient . If there is lunching it should be only s ome r a of T h fruit o a gl ss milk . hose w o are wise will n ot fe ed children more than three da o o times per y . F ur h urs should elapse between meals .

[ 295] E ATIN G F OR HEALTH

MENUS F OB CHILD TEN YEARS OLD OR MORE

C a of o oa a o ere l s me kind ( tme l, wh le wheat a o a r bre d or biscuit, c rn bre d, ice , a a ffin or ufi ed or a gr h m mu s , p fl ked f c a S on e or a a . ere l . elect kind me l ) G a of o lk l ss wh le mi . If desired a few ral sms or sweet prune s or fi gs. 2

B aked potato ( or other kin d of starchy food) Cooked cabbage ( or other kind of succu a lent veget ble) . Gla ss of whole milk ( or custard or cottage or a of mi cheese gl ss butter lk) .

On e or t w o eggs ( or nuts or peanuts or ﬁ sh or occa sionally fresh meat)

‘ One or t w o kinds of cooked succulent veg

etables . a Some raw frui t o r a vegetable s lad . [ 296]

E A TING F OR HEALTH ab out the best w ay of preventing an a att ck . Infantile p aralysis may mean many t o a a t o a things physici n, but the gener l “ public it i s what w e call a cute anterior ’ o o a i s amm a o p li myelitis , th t , infl ti n of the a o of a o nteri r structure the Spin l c rd . i s o o o oo It m st c mm n in childh d, during h ot a n a a we ther . It ge er lly begins with and a r mild fever, then the p rents a e sur prised t o fi nd the child with one or more an d a i s a a limbs useless fl bby . It fl ccid a a b ad a ma i n p r lysis . In c ses it y beg with vomiting and diarrhea ; convulsions and um are o deliri s metimes present . In ordinary cases the affected limb or a o a s a ul o en limbs p rtly rec ver, but r e n t t i rely The ba dly a ffected limbs usually are p ale and cold and fail to grow t o n or mal size . From a study of the history of epi demies I am s orry t o say that future h ot spells W111 probably bring more ca se s of for di a of i this trouble , se ses this k nd gen erally remain for some years and then di e [298] o n a a n He i s im o a t o d w g i . nce it p rt nt pre

a And o vent infantile par lysis . here is s me good news :

n nt ile aral sis can be revent ed I fa p y p . Children take thi s disea se most ea sily when they have had other di sea ses of i hi oo a a . a r c ldh d, especi lly me sles Impure excessive heat and p oor food are the fac tors of greatest imp ortance in causing in ~ fant ile a a an d im o n i s p r lysis , pr per feedi g

far o o a by the m st p tent c use .

A s a a o hil r b I h ve s id bef re , c d en can e rai sed s o t hat t hey w ill n ot hav e a single on e o t he di seas es o childhood di f f , inclu ng a a a and ni inf ntile p r lysis me ngitis . How is it t o be accomplished $ It has a a o lre dy been t ld, but let us gather up the a thre ds .

Ca a C a 18 19 an 2 refully rere d h pters , d 0 and ou a all o a o y h ve the inf rm ti n needed . If y ou will study these Chapters until y ou a of an d h ve the spirit them, then put the k o l o a n w edge int pr ctice , there w ill be no l f a a a ami in nti e p r lysis in the f ly. [299] EA TIN G F OR HEALTH

The imp ortant p oints are 1 T a o o . h t the m ther sh uld live so that c i s a at the hild he lthy birth . S ee Chap 18 ter . 2 T a a . h t the inf nt should be brea st fed o an d o if p ssible, if it must be b ttle fed, it o a a o o raw sh uld h ve cle n, unc ked milk with or a ee a 19 fruit veget ble juices . S Ch pter . 3 T a d i . h t when the chil s weaned it should be put on a diet of goo d milk and s a a o o o an d imple , n tur l f d pr ducts , be a o a R t ught thor ugh m stication . eread this C a h pter . If y ou follow t hes e di rect i ons in t elli ent l our child w ill n ot have an kind g y, y y o di s eas e or i t s bod w ill be t oo robust f , f y hea lt h t o de en era t e and y g . i s so o a s it Since it imp rt nt, let u put int o on e p aragraph : If the mother take s good care of herself before the child i s

o and i s a for b rn , the child rightly c red and after birth, being well simply fed, it a e and w ill remain well . Keep b bie s qui t ai r C a l s give them plenty of fresh . le n ines en i s godliness in raising childr . [ 300]

EA TING F OR HEALTH

i as o da t o a d . B e ncre e fr m y y persistent , for the ma ssaging may aid in giving al o o o m st c mplete rec very.

a i i Feed c refully, beg nn ng w ith milk a da T o k o three times y . hen w r ont the ’ d t o a e a s ou iet suited the child s g , tlined 19 nd 20 mi C a a . O a in h pters t c ndies ,

‘ coo a and all a and kies , c kes such tr sh, feed a a oo u a s o the simple, n tur l f ds , s ch unco ked o a a milk, wh le whe t bre d, sweet fruit, juicy a a and fruit , succulent veget bles , pot toes eggs . Infant i le paralysi s i s alw ays prev ent a w ble i s s e a w il a , but it never ur th t we l get complete recovery once the disease has a ‘We are o a t o do a t ken hold . ften ble a a a an s o r gre t de l, but why t ke ch ce with y u ’ child s future $

[ 302] CHAP TE R 21

EATING AFTER PASSING LI IDDLE AGE

A coonnm e t o the present mode of living ( and dying) we mi ght put middle age o an d o s mewhere between thirty f rty, but t oo a for o h o this is e rly th se w live well . Mo st individuals get into a certain habit of and a an d o t o living e ting, c ntinue it of A a a of our a the end life . l rge p rt e ting i s o a T a of — or nly h bit . his pl n living a a of a — i s o for n o r ther l ck pl n injuri us , one should live and eat at sixt y the same a a s t twenty . L et u s quickly exami ne the rea s ons why o of oul o ﬁ the m de living sh d be m di ed . When a baby is b orn it is a very watery affa a an o Wh a little ir, with h rdly y b nes . t will later be b ones i s mo stly cartilage at h f a are T e o . birth . tissues the inf nt soft [ 303] E A TING F OR HEALTH

To o di li t i s meet the c n tions of fe , these sues have t o grow and harden and become o a nf a ar m re st ble . In the i nt the cells e in a a of a a T a n st te gre t ctivity. his ctivity a d the requirements t o incre a s e the size of the

o a - a for o o b dy result in c ll m re f od , weight for a i s a or a weight, th n necess ry dvisable la ter . The gr owing child needs food rich in iron and lime an d p ota sh and s o da and a a T are other miner l s lts . hese used in pro fusion t o pr o duce healthy gr owth an d to Th e a a gi ve tone t o the b ody. gre t cell o t ivit y calls for carb on (in \ the form of fat an d a and a o sug r in the milk, l ter in the f rm of starch) t o supply energy The great cell activity gradually de a i s di cre ses , but in evidence until the in h a o i n vidual s fully devel ped, which the

a a a o - ﬁ v e a and m le t kes b ut twenty ye rs , in a ot so o A t en d the fem le n quite l ng . the of this perio d the b ones are generally fully iﬁ ed oss .

W 1 s a no a a for hen this time p st, m teri l growt h i s needed ; the b one s have all t he [304]

EA TING F OR HEALTH

r a ﬁ and e are they e ch fty, those who liv a at gener lly wrecks sixty, when they should T be at their best . hey begin t o go into degeneration because their b odies choke

' an d A of o clo g up . few the c mmon ills

‘ are : Chronic heart disea se ; obesity ; en

or ement of o g g the liver ; indigesti n, b oth a and ina a g stric intest l ; rheum tism, lum bago and gout ; a sthma ; chronic bronchitis ; hardening of the arteries ( arteriosclero sis a nd a o a o n a o ther m ) , which fte results in p plexy an d p aralysis ; an d many other ills of a degenerative nature covering a period

of many yea r s. These disea ses are acquired principally

a at the t ble . The a a o o a fac gre test f ct r , the d min ting t or o a d i s , in pr ducing these unnecess ry Th e o ﬁ u e as es i s wrong eating . b dy lls p with clinkers an d the tissues l ose ela sticity and the bloo d becomes foul and the whole

a of on body i s a m ss corrupti . au f r e n A nd it i s all our own f lt, o w ca prevent it . [306] E A TING AFTER MIDDLE A GE

The ﬁ rst thing to do to prevent going into degeneration ( and to cure it once it has taken place) i s t o ’ R d c t h a t in t o t t h d s n e u e e e g ﬁ e bo y eeds . The second i s t o

B r t t h e mode a e in a ll ings . The thi rd is t o

B ecome ment all balanced kindl d y , y an i cons derat e. The tendency under our present condi tion i s t o become overstimulated because

f o o of i o our c mplex m de l ving, which we al n a a of a o To c l a dvanced st te civiliz ti n . s oothe the irritability due t o ov erst imula T tion pe ople go t o extremes . hey over work their senses and gi ve w ay t o their — appetites and their pa ssions t o relieve

a li Thi i s o t o their irrit bi ty . s ruin us a he lth .

To ac o t ea off a o o a - o b c , , c ee, lc h l, h bit f rm o a and a e ing drugs , vere ting sexu l xcesses are s ome of the errors that lead t o e arly a an a o d degener tion d dec y of the b dy. An hi of i s a the c ef them improper e ting. [307] EA TIN G F OR HE ALTH

The t w o most imp ortant factors in cor rect e ating are Modera t i on and

S im li cit p y . By mo deration we mean t o take what food i s necessary t o keep the bo dy well o n o o n urished, but m re . By simplicity we mean eating plain oo a avi o a fe f ds , simply prep red, h ng nly w a a Ma of dishes in e ch me l . ny the meals sh ould consist of from on e to three arti of oo and o a cles f d, it sh uld be the r re ex cept i on t o have more than four or ﬁ v e f a kinds o food at a me l . Simplicity in e ating i s taught u s by all the living beings man T o a s on a . e rth, except h se cre ture that eat complex mi xt ures have been a man t o do so an d are tr ined by , very much t o a subject dise se . Moderation and simplicity are of greater f o o o n imp ortance than the kind o f d ch se .

' A moderate meat eater will have better i Ho health than a gorging vegetar an . w o w ho oo t o on a s ever, th se ch se live st ple robbed of their s alts and poorly prepared [ 308]

E A TIN G F OR HEALTH

A few months before he showed me hi s leg he went on a diet of whole wheat pr oducts and o a o and milk, with butter in m der ti n, A nothing else . s the months rolled on he found himself satisfi ed with less and less oo an d o a s a f d, he grew str nger he decre sed hi s oo a an d w a s a e f d int ke , there decid d a for ch nge the better in his feelings . Hi s o w a s o n o o r an s re leg s re l nge , d the a w a s real ell He as gentlem n feeling w . w oo t oo T a h ad fi l king well . h t leg de ed the “ ” e a for a a best m dic l skill ye rs , but n ture healed it w i thout any local treatment when man s and o a Hi the lived imply m der tely. s blo od became so pure an d healthy that he a a o could not entert in ny ulcers . W nderful — o an d i i s nature w nderful k nd . Raw mi lk and whole wheat breadstuffs make a b alanced an d complete ration up on which one can live in health at any period of life. Whole wheat products are better than the refi ned white flour products at any time an s a o of n a of life . If exce sive m unt mi er l se t i s b eing carried into the sy stem, u sof [310] EA TING A FTE R MIDDLE A GE

a a a o a a i s w ter, either r in w ter fr m cle n c a T a i s a tern or distilled w ter. h t better w ay of regulating the matter than t o sp oil ’ oo one s f d . Remembering that simmi cit y and mod e rat i on in eating a re the most imp ortant health factors after the b ody ha s reached a a i o a full m turity, we sh ll here g ve s me v lu able deﬁ nite hints

1 E at o a a oo . c ncentr ted st rchy f ds but o or at o da nce , m st twice , per y . 2 E at o a o . c ncentr ted pr teins ( such as a ﬁ sh an d me t , , eggs nuts) but once a a d y . E 3 at a a o a . . less sug r th n in f rmer ye rs E at of a freely the succulent veget bles . 5 E at of i u a . freely the m ld fr its , but sp r of ui A ui ingly the a cid fr ts . ( cid fr ts r a ar a e the ones th t e quite s our . )

T o w ho are a o a h se well l ng in ye rs , thin an d prone t o be chi lly should eat n o acid fruit in winter and not much of it in s ummer . [ 311 ] EA TIN G FOR HEALTH

At thirty- ﬁ v e those w ho are w i se begin d a r i a to ecre se thei food nt ke a little . Tho se who are wisest begi n t o do so even e a T o w h o a a rlier. h se h ve tendency t o take on weight and t o begi n t o cultivate a promin ent abdomen may take this a s a p o sitive sign that they are degenerating a S o oo in physic lly. t p the excessive f d an d a o a o o take the degener ti n ls st ps . It i s a t err1bly dis a greeable fa ct for mo st of u s i s a a so w e a t o a e , but it f ct, h ve f c it : Thos e w ho w i sh t o li ve w ell an d i ong

i - nt r l There i s n o hav e t o pract ce s elf co o .

t i t t or s el - cont rol subs u e f f . — S elf control results in moderate and sim ple living . With these hints it i s not difﬁcult t o w e a i o make correct menus , but sh ll g ve s me T o w h o t o illustrate the p oint . h se wish ma so t o live even more simply y do .

[ 312]

EA TIN G F OR HEALTH

Ba a or ked pple stewed prunes . D r a a ish of cottage cheese o gl ss of mi lk.

W o a t a s h le whe t o st or biscuit . o o cob C rn n the . Turnips or other cooked succulent vege a t ble .

P ecan nut meats ( or ﬁ lb ert s or almonds E a nglish w lnuts) . a m a String be ns or sum er squ sh . B o re of n ki iled g ens a y nd . or a a a Celery a veget ble s l d . R ipe olive s if desired.

[314] Whole wheat or graham biscui ts

butter . G a k l ss of mil .

Cu of a p cust rd . B a o a o a ked p t to ( r bre d) with butter.

a i au o and a r P rsn ps , c liﬂ wer green pe s . (O o k of a use ther inds succulent veget bles . ) A fruit and vegetable salad sprinkled with a a nut me ts or pe nuts .

[315] E A TIN G F OR HEALTH

Thos e w ho do manual lab or have to have so ma a a more fuel , they y t ke st rch regu larl i a da or ma y tw ce y , they y substitute fo a a f sweet fruits r st rch part o the time . The follow mg menus are high in fuel values

MENUS FOR L AB ORERS PA ST MIDDLE AGE

W a o hole whe t t a st with butter. Ra s isin . 2

B a a a raw or a . n n s , b ked ' r mi Gla ss of milk o butter lk . Three or four graham crackers some ad bre .

E ggs . ni Ca rrots and tur p s. a a e sa ad A sala d vegetable or veget bl l . n A di sh of pru es.

E A TING F OR HEALTH

Turn t o Chapter 2 for lists of succulent a and a a a veget bles s l d veget bles . C a 8 9 and 10 h ow t o a h pters , tell prep re oo the f ds . A n important remi nder : Tho se w h o wish a a c n i n ot to rem in he lthy a do so . It s necessary t o go int o degeneration with a a a n i s a o a dv ncing ye rs . Sick ess bn rm l, and i s brought up on u s by our ow n mi s a and a deeds , physic l ment l . o ou a a e o S if y w nt he lth, h lp y urself to i s a s a s ai r on e it . It free the , but being ' — of the mo st precious t hings of life i s it not t he mo st precious $ it has to b e d r ese ved .

[ 318] CONTENTS OF B OOK F OUR

CH APT E R

22 L AXA IVE F . T OODS

23 PA F . CONSTI TING OODS

24 W E N D H E A . H N A ow To T

25 H T E . ow MUCH o AT

26 F EED A C E D EA . ING IN UT IS SE

2 7 EE R D EA . F DING IN CH ONIC IS SE

28 E A A WA R H E— E . TING Y F OM OM WH N I N C

29 P L AR ME N E . PO U NUS A D COMM NT

E A TING F OR HEALTH

a ani o as i s an ccomp ed by f ul g , it indi ca

“ t o a i s a i n th t the bowel sluggish, th t pois ons (toxins) are being formed in the

and s o of are a o bowels , me them bs rbed

o oo o int the bl d, thus p isoning the whole

o b dy.

The o o i s a l wer b wel like main sewer, into which numerous little sewers dump

a Th e a o ev acu their w ste . sew ge Sh uld be

i s n t h e a a o . o t ted within few h urs If it , o n ot o a o p isons nly irrit te the b wels , but o o a a t o ro they enter the bl d g in , helping p

’ o a or a o o a a duce t xemi , ut t xemi , or uto intoxica tion ( all of which terms mean

of oo or - o p ois oning the bl d self p is oning) . Hence the imp ortance of having the b owels a t a an d o a l One or t w o or c regul rly n rm l y .

three p a ss ages in twenty- four h ours are a i s a o a o o a no rm l . It bn rm l t go with ut

daily pa ssage .

ff o a A mong chronic su erers fr m dise se , constipation i s an almo st constant symp n i s of t he fﬁ t om, a d it one most di cult of But a n Symptoms to overcome . constip tio [320] LAXATIVE FOODS

“ i s a s ort of playful disea se that likes t o a ank on o o all on pl y pr s the d ct r, especi y the one h o o all L et a w kn ws it . me illustr te with a few experiences : S ome of my pa t ient s have ha d t o persist in right doing for many months before the trouble w a s corrected ; s ome have regained normal function in from a few weeks t o t w o or three months ; s ome have regained the function the next day after receiving my in structions an d have never had any trou ble r a the e fter . Th e general rule is that constip ation i s

ra a t o a . a cu ble , but h tes le ve I h ve never seen a ca se of functional constipation that a l t o o t o or a o f i ed resp nd c rect c re . If s me n o o thi g is wr ng with the b wel structure, a diﬁ erent th t is . A o a o hi ppendicitis per ti ns , w ch are ar a a s ec a ne ly lw y unn ess ry, generally re sult in constipation of a very persistent ara ch cter . The imp ort ant an d cheerin g p art is that o s a o il a r a c n tip ti n w l yield in ne rly eve y c se , if one l ives right . [ 321 ] E ATING FOR HEALTH

I do n ot believe in using drugs a s cura t i ve a for do n ot e B ut in gents , they cur . ca se of constipation I believe in using lax a or mi a a o a o a t o tives , ld c th rtics , cc si n lly, a out o I o or a cle n the b wels . njecti ns enem s are all right . Ha a a are all o rsh c th rtics wr ng . Roughage 1 S laxative if taken in mod erat i on B o a a oar . y r ugh ge we me n c se o o a s a and ﬁ b oo f ds , such br n the res in r t , Ro a and leaf vegetables . ugh ge may be a for o w h o a t oo of bused, th se t ke much it e of o an d l o se the sensitiv ness the b wel , o a n in then they become c nstip ted . O e redi ent of oo a e a i s com g g d, perm n nt he lth i n ot a a ommo on s . m sense , which lw ys c n i s oo do not t o Because a thing g d, ride it a At a a o la rem de th . present br n is p pu r r a o Ta a s a i s edy fo constip ti n . ken br n it m di m e Ta as a a a c a i s a e c . c th rti , th t , ken a a a s o w a it should be t ken, e ten wh le he t Th s o s a oo . e raw a a pr ducts , it i f d br n ct o a i s a o t o r in t w w ys . It co rse en ugh i ri tate (stimulate) the intestine s by direct a and a a axa cont ct, it cont ins l tive princi [ 322]

E A TIN G F OR HEALTH

a a o e o o All Spin ch ; ls st wed ni ns . kinds of succul ent vegetables cooked will in the end t o u a o a help reg l te the b wels , if e ten with a of i ee f their sh re the ju ce . ( S list o suc culent vegetables in Chapter Tho se w h o are afﬂi ct ed with constip ation Should eat more freely of the fruits and vegetables mentioned and less freely of the a a concentr ted st ple foods . Th e o a a a o a c ncentr ted st ples ( sug r, p t o ad and all o r e a t es , bre the c re l products , dried beans and dried pea s being t he most imp ortant) are neither laxat ive nor con st ipat ing when taken in correct combina and a ut a s o o tions qu ntities , b m st pe ple e o o a o take th m, they pr duce c nstip ti n in

R ﬁn - a and o time . e ed white sug r white ﬂ ur pro ducts have a tendency to constip ate if eaten in large quantities over a long period i of t me . LAXA TI VE FOODS

MENUS FOR THE CONSTIP ATED

B a a and ked pples nuts . A i of n if d sh stewed pru es desired .

Steamed brown rice and raisins e butt r . of A cup custard .

E or a ggs nut me ts . a o a B ked p t t o . Dandelion greens or turni p or Celery Sliced cucumbers .

[325] EATING F OR HEALTH

F raw or oa igs , , stewed s ked .

B a a ra or a . nan s , w b ked

a o Veget ble s up . a a an d t Whole whe t bre d bu ter . Dish of cooked carrots or other succulent

vegetable .

S o of a or ﬁ sh me kind fresh me t . B or a eet greens Spin ch . a a or a o C bb ge c uliﬂ wer . a a a C bb ge sl w . of a Dish fruit gel tin if desired .

[326]

EA TING F OR HEALTH

or a Stewed prunes r isins . a of or of o Gl ss milk dish c ttage cheese .

a o Veget ble s up . B a o a o or oa ked p t t t st . o o o o or o a C ked ni ns ther succulent veget ble.

E or ﬁ sh or ggs nuts . a or Spin ch beet greens . ni or a o Cooked tur ps c rr ts . n a a a Fruit a d veget ble s l d . LAXA TIVE FOODS

L r 4 a . S ee a e rn t o substitute Ch pte . Then if y ou do n ot happen t o have what i s recommended y ou can substit ute s ome o e oo a a To th r f d in the s me cl ss . illus trate : A meal i s prescribed consisting of n a a dates a d pples stewed together . If d tes are a a or ﬁ s l cking, substitute r isins , g . A o a a o a n ther me l is veget ble s up , b ked o a o and oo o o f p t t es c ked ni ns . Instead o

a o a o o k of b readst u ﬁ or b ked p t t , s me ind H a ma f ubbard squ sh y be used . Instea d o o o one ma an o ni ns , y substitute y ther suc culent vegetable . A n d so y ou can take any menu in thi s entire work an d substitute a food of one a for a o oo of cl ss n ther f d the same cla ss . We do n ot care t o have the rea der slav o o o ishly f ll w the menus , th ugh the menus a re all right and may be a dopted as writ The o t o a ten . bject in view is educ te the a t o o a t o do for i re der kn w wh t h mself. Enough menus are given t o illustrate and ll a and ma i umin te , these y be used, but tho se will get the mo st out of these pages w ho study the menus and the underlying [329] E A TING F OR HE ALTH principles so that they can combine for t hemselves . i s oo a a 13 It a g d ide to review Ch pters , 1 4 n d 15 a .

In conclusion : Constipation i s generally a o a o n o n bstin te tr uble , but if there is structural defect it can always be over o w h o are c ome by th se persistent .

[330]

E A TIN G F OR HEA LTH

Refi n ed sugar and white flour products are n ot a at a in themselves constip ting, le st not i But t o in the beg nning. they help produce a great deal of constipation in the R fi a and o long run . e ned sug r white fl ur ar of a a H e deprived their n tural s lts . ence they are not balanced foods and they do n ot o a e a s build str ng, he lthy tissu s , do the foods which are n ot deprived of so much n a s of their protein a d s alts . This me n that excessive u se of such foods causes de t eri orat i on of a and muscles , gl nds secre o a and ti ns , including the muscles , gl nds o t h e a all An d secreti ns in intestin l w s . a t o o o a o Re th t helps pr duce c nstip ti n . fi ned white flour ha s had all the rougha ge r o a o a a o em ved, ls the l x tive pr perties a an d i s a o rea found in the br n, this n ther son why it aids 111 the production of co a o nstip ti n . E at whole wheat products and be health and o a o a ier better n urished, ls be sp ring a w ith the white sug r . Tho se w ho eat plenty of fresh vegeta and r w as a s bles , cooked a , well fresh [ 332] CONS TIPA TING FOODS

ui oo and raw can eat o r fr ts , c ked , white ﬂ u o for hi w a products with ut injury, in t s y they get the cell salts and s ome of the pro li has o o tein, which mil ng rem ved fr m the o B ut o w h o a a white ﬂ ur . th se h ve tend ency t o live on the staples almost exclu siv ely Should by all means eat the whole a o and o whe t pr ducts , substitute br wn a a a or i sug r, m ple sug r, honey sweet fru ts f a or the white sug r . Overeating of sugar an d starch als o causes constipation in another w ay : When suga r and starch are eaten beyond diges

a a a tive c p city, they ferment, which me ns

a The a s that they form g s . g distends the hi a intestines , stretc ng the delic te muscles

a a T in the intestin l w lls . his stretching tires the muscles so that they can n ot do

o a o a s a their n rm l w rk ; besides , the g inﬂ tes the intestines so that the muscles can n ot o a o a c ntr ct d wn up on the intestin l contents .

T a a hen the w ste rem ins in the intestines , and s oon there is a well established ca se of constipation ; yet the foods mentioned [ 333] E A TIN G F OR HEA LTH

are n ot constipating when judiciously a e ten . C a i s i t o a a s a a a re m g ven b bies l x tive , but it s excessive consumption causes con st i at i on a o a o i s oo p . Cre m in m der ti n g d an d o n ourishing . Given bey nd digestive ca a i s one of o o a p city, it the f ds th t quickly a o e Th i s c use liver eng rgem nt . en the bile dammed back and n ot thrown into the T t o o o o a o . b wel . his helps pr duce c nstip ti n What h as been said of cream i s true of ch ocolate

There are -a few foods that have a con st i at in a re p g tendency, when they given in o o a o o wr ng c mbin ti ns , under wr ng circum a in e a or st nces , xcessive qu ntities when fﬁ they do n ot get su cient mouth treatment . Milk and cheese have a consti p ating t a i o mi endency, especi lly fresh m lk, b iled lk, n a ifﬁ a d the concentr ted cheeses . It is d c o a ha s t o ult t dr w the line , but it seemed a m a k and me th t butter ilk, cl bbered mil cottage cheese are n ot quite so con st ipat ing a s the other products just mentioned . i A It s useless t o Split hairs over this . [ 334]

EA TIN G F OR HE ALTH

Coff i s a a for a ee l x tive while , but if it i s taken until it causes nervousness it lo ses

o B and o a the pr perty . eer ther lcoholic

i ar a a for a dr nks e l x tive while , but if much alcohol i s taken the b ody degenerates until

an d a o o every muscle gl nd, th se in the b wel a t o do o and w lls included, refuse good w rk, o a o s then c nstip ti n en ues .

S o i s a a m king lax tive , but when person a a o a o o s gets s tur ted with nicotine , t b cc l se it s o o o T e a are p wer ver the b wels . h se f cts

o n ot a a o u se t ld, bec use the writer f v rs the of o o a these c mm n drugs , but bec use they are A n on e w h o o t o the truth . y res rts s i s oo for are the e remedies f lish, they drugs that will cause degeneration unless taken more moderately than most pe ople

h li o The w o indulge in them are wil ng to d . best and ea siest w ay i s t o let them alone . ’ f o o ou $ C a O c urse , they d n t hurt y ert inly for are one o a o not , y ou the excepti n m ng the hundreds of mi llions of pe ople on t his

a t i s planet $ I know that this St temen true , for nearly every wreck that consults me [336] CONS TIPA TIN G FOODS puts up a stiff defense of hi s ( or her) pet vice . S ome say that the raw juicy fruits and r the raw succulent vegetables a e laxative . e Others say that they ar constipating . B oth sides are right and both sides are o wr ng. They are laxative in this sense : If con st ipat ed pe ople will eat the proper amount of the juicy fruits and the raw s al a d v ege a a an d o t bles , they will cle nse t ne up their o so a a s o a o i n b dies th t physic l ill , c nstip ti n f o a ll a . O cluded , wi v nish c urse , they h ve t o o T of con live right therwise . his relief st ipat i on is n ot always an immediate

ma a o a . effect , but it y t ke c nsider ble time These foods are constipating in this sense : Many people w h o a re alre ady con st ipat ed will become worse if they eat freely of the raw acid fruits an d the raw a a a T an a s l d veget bles . his is immedi te

an / effect a n ot ll effect, th t is present in a a No a a can eat c ses . rm l individu ls freely f oo n o these f ds without a y b ad results . Even tho se w h o become constipated when [337] E A TIN G F OR HE A LTH

they ﬁ rst begi n using these foo ds will in ﬁ eat the end be bene ted by them, if they c o rrectly . They are neither constip ating n or laxa tive in this sense : Tho se w h o a re in n or mal condition w ill be helped t o remain so

by taking fruits an d vegetables . S ome think that it is imp o ssible t o overeat of T o A n f a . o fruit his is f lly . excess cid fruit is in itself enough t o cause nervous an d T n o ness underweight . here is such a s a a o o or im thing h rmless f d drink, if o a and 1ncludes a pr perly t ken , this w ter . Tho se w h o are normal will have ab so lut ely n o trouble with their b owels so long T o ow as they live properly . keep the b l o a an d a eat a o t o e s n rm l regul r , cc rding the menus which have been given in great a number in preceding Ch pters .

[338]

E A TIN G F OR HEALTH between meals are gi v ing w ay t o the b ad f a f a . O o a o a h bit p rt utside me ls , nly w ter o a o o a sh uld be t ken int the st m ch . Mo o a a da st pe ple prefer three me ls y , and this is all right if the meals are mod erat e T o w h o do o . h se light w rk in t own ” or city Should eat only one square meal a da Th e o t w o o y . ther sh uld be lunches . Ma on t w o a a da and i s ny live me ls y, it sufﬁcient for tho se w h o prefer this mode of a o for living. In Sh rt time the desire the Th e a f r third meal disappea rs . best pl n o tho se w h o take but t w o meals a day i s an T i s early lunch and evening dinner . here n o keen hunger in the ea rly mo rning . Heavy breakfa sting i s a p oo r w ay t o b e

da for o o an d a . gin the y , it cl gs up b dy br in B e a a s a for r a i s regul r, rule , egul rity a best in routine m tters . A rrange the meals so that there i s an interval of at le a st four hours between any t o of T i s t o a o on e a t o w them . his ll w me l get out of the upper digestive tract before a another on e i s t ken . One b ad habit i s t o eat before going to [340] WHE N A ND HOW TO E A T b ed Th t o e o e . N a . system bj cts this e rly all w h o indulge in fo od immedi ately before retiring awake feeling dull and unre o freshed next m rning . Th e big me al of the day should be taken are n o o a a when there m re he vy c res , when a o of da o F r the h rd w rk the y is d ne . o o a m st individu ls this is in the evening . N 0 brain worker can digest a heavy meal an d do ﬁ rst - cla ss think ing at the s ame time . The moral is : E at light bre akfa sts an d ou t o do o o a lunches, if y wish g d ment l o w rk . Heavy physical work als o retards di o Th e a a a o h o gesti n . m nu l l b rer w wishes t o retain his health must avoid overeating o a H when he is d ing he vy work . e t oo should take his heartiest meal after the ’ a o o d y s w rk is d ne . It would seem that everyb ody knows how o B ut o a a t eat . nly few h ve this valuable o an d o a i s kn wledge put it int pr ctice . It o a R a very imp rt nt, but simple . e d it over o o until the kn wledge bec mes automatic, [ 341 ] EA TIN G F OR HEALTH

and a o do o . u u a then pply it If y , y will s ve

“ o o k an d o o and ou d ct r bills , sic ness s rr w, y a a a an d f will g in in he lth, h ppiness length o

The firs t i t em of imp ort an ce i s t o mast i ca t e ev er t hin ea t en v er t horou hl y g y g y . B egi n by tea ching the children t o chew o o r their f ds very well . If they a e negli a o do n ot a gent b ut this , feed them nything a a o M th t they sw ll w whole . ushes with sugar and cream are an ab omi nation an d ca o a a a den 0 1 ds o use m re c t rrh , , t nsillitis ,

a o a s an d a . diphtheri , cr up , me sle sc rlet fever in childhood than any other three o Th e or four causes a dded t gether . are n ot b ad mushes in themselves , but the do n ot an d a children chew them, the cre m an d suga r overstimulate the appetite so that the little ones eat t w o or three time s

” o Th e a a t o much . result is fermenting m ss , which produces ga s an d hyperacidity . “ Up on this foundation the so - called di s ” e a ses of childhoo d (see p artial list in ﬁ rst

r r r uilt p a rt of this p ara g aph) a e b . If a child will t ake twenty minutes t o [ 342]

EA TING F OR HEALTH

not a o begin in the mouth, n ther form of change may ensue in the s tomach and b ow l — e s a a or a o o a o . th t is , cid lc h l ferment ti n Thorough ma stication als o helps t o over o o o a T c me the tendency t vere t . his tend ency i s almo st univers al under Ci vilized o o i s ffi t o t oo c nditi ns , hence it di cult put grea t stress on the imp ortance of ma sti Ca S o o eat h eart i ting well . me pe ple their a i n t o fi est me l ten fteen minutes . It o a at a o sh uld t ke le st f rty minutes . a a ai a A o n o Gu rd g nst overe ting . lth ugh fi a o can w de nite m unts be p rescribed, e Shall help t o tea ch each individual hi s a 25 The a o n a needs in Ch pter . m u t v ries a o of a with clim te , w rk, size individu l, tem r ment a e an d o a o The e a . p , g ther f ct rs young need mo re food than the old ; in winter more i s needed than in summer ; the manual laborer needs more than the offi ce o w rker . To a a o a o gu rd gainst vere ting, bserve the

following : Ma sticate w ell and st op r eat ing o a a i s bef re feeling uncomfort ble , th t , while you still feel that you could eat more with [344] WHEN AND HOW TO E A T r li ou o a e sh . If y bec me Sleepy immedi tely a fter eating or if y ou fill up with ga s or ha a or o a ou a ve he rtburn devel p p in, y h ve a t oo Th e i s t o e ten much . remedy reduce the food intake until there i s n o di scom fo rt after meals . It i s all right t o take water at the b e of a a or at i s ginning me l the end , but it A all wrong t o drink w hi le eatin g . void a o w i Ma a w shing d wn food th liquid . stic te so well that the food needs n o aid t o go o o a int the st m ch . The le ss the variety of foods at a meal The o oo a at one the better . m re f ds t ken i a t o a t me, the h rder it is digest the me l, and a t o o a the gre ter the tendency vere t . Various foods are di gested in difi erent ways and in di fi erent p arts of the digestive a an d ff tr ct , they require di erent periods t o W in which be well digested . hen the variety i s very great the digestive juices are unable t o adapt themselves t o all the oo a o f ds e ten, bef re fermentation takes a pl ce . Indi gestion and overeating are at t he [345] EAT ING F OR HEALTH

b o o of a of o r o tt m m ny u ills . C urse din o t o di ﬁ n ners , in which fr m ten twenty ere t a of oo are o a v rieties f ds served, sh uld r rely

‘ b e a T or o ff f e ten . hree f ur di erent kinds o o o a an o a a a an f d will s tisfy y n rm l p l te , d furni sh all the fo o d elements the b o dy i s n ot a t o eat a s a needs . It necess ry m ny a s ﬁ v e six a and it o no or v rieties , sh uld t o a a Th e m ook be d ne h bitu lly. si pler the c n an d w oo a a he i g the fe er the f ds in me l, t a better the he lth . A o o a i s o a c mm n me l : S up with cr ckers, a a o a o a oo t bre d, me t, p t t es , c ked succulen “ ” a a a a a veget ble in cre m s uce, s l d, dessert nd of off No a s a cup c ee . hum n being need such elab orate meals an d n o on e can eat a i o f for this w y w th ut suf ering it . If the a a and off e cr ckers , bre d, dessert c ee wer

omitted it would be a fairly good dinner . F or s see C a 4 7 11 dinner menu h pters , , nd 12 a . We also make a grave mistake in dres s in o a e sz g the f ods . S lt, p pper, other ondi a h ot a and an ments , pickles, vineg r, s uces excessive amount of sweets are used in the [346]

EA TING F OR HEALTH

Ei t her t ake t ime t o eat properly or do

” not at I t i s b t t r e . e e t o g o w i t hout food t an t o su er rom indi h ﬁ f gest i on an d t he res lt i hi i sa ant lls . T s o o s m st imp rtant . To sum up

1 Ma a . . ke it rule t o have meals regu

larl a an r a f y, le ving inte v l o at lea st o o f ur h urs between .

2 Ta o o . ke n thing int the stomach except

a a w ter between me ls .

3 E at o and a a . Sl wly m stic te well .

B o a a e m der te in e ting .

Ma at stic e well . D o not a o o w sh f ods d wn with liquids .

M a a stic te well . E at only a few kinds of fo od in a

a u i a a me l , sec r ng v riety by h ving different kinds of foo d at different

a me ls . i s n o eat o un 9 . If there hunger, n thing

La of . a e til hunger returns . ck pp tite shows that the body neither

needs nor desires food . [348] WHEN AND HOW TO E A T

Masticate well .

Carefully reread these rules t o - mor row o and t , next week, next m nth nex nd o a a a ce . ye r, put them int pr cti

[349] CHA PTE R 25

HOW MUCH TO EAT

’ I DON T know exactly h ow o t o eat ught . N ob ody knows exactly h ow much y ou

ought t o eat . Ho can en o wever, I help y to s lve the o for o pr blem y urself . By heeding the la st part of this Chap ou o a ou and a ter y will kn w wh t y need, th t al a i e a i s l th t s nec ss ry . Y ou can ea sily ﬁ n d pretentiou s discus sion an d tables giving food values in calo ri es and tables telling h ow many calories n T a are of a individual needs . hese t bles m h i interest t o the student ; t o the , an w o s seeking t o adjust his fo od intake t o hi s needs they are n ot worth the p aper up on are A a o i s a which they written . ( c l rie [ 350]

EATING F OR HEALTH

SERVINGS

E —Tw o a a oo o r ggs m ke g d rde . — Milk One glassful i s sufﬁ cient if taken o oo with ther f ds . — $ Cheese Tw o ounces ( ab out 3 cubic in ches)

of ﬁ rm a e a oo cheese m k g d serving .

Co a —An o din a Sidedi shf tt ge cheese r ry ul . — - Butter One half ounce t o an oun ce .

( One- half ounce i s the ordinary serv

ing. ) — Toa st dried out in oven F our oun ces are f more than enough or a sedenta ry ma n .

A o for a o b out en ugh l b rer .

a a — o t o o t he St le bre d F ur seven unces ,

latter for laborers . — Shredded wheat biscuits Weigh ab out an c T o and ounce apie e . w biscuits a gla ss of milk make a good meal for sedentary

man o a . F ur biscuits with gl ss of milk

o t o a a a o ught s tisfy l b rer . — Breadstuffs of all kinds When dried out in the oven t w o or three ounces are o for a a o r en ugh sedent ry individu ls . F u [352] HOW MUCH TO E A T

o t o a a ounces , with butter, ught s tisfy a o l b rer . — Meats Tw o ounces of lean meat make a small serving ; three ounces a moderate on e o o a a in ; f ur unces l rge serv g . — Nuts When taken a s the main p art of the meal t w o oun ces of nut meats make a o Th a f gener us serving . e s me is true o a L do for o pe nut kernels . ess will s me .

Peanut b ut t erM On e - half ounce t o an ounce a w i a f r when t ken th bre dstu fs o p otatoes . — Olive oil When used for dressing ab out — one half ounce ( 1 tablesp o onful) is o An o of o oi en ugh . unce live l contains a s much fuel as about three p ounds of o a o t m t es . — B anana s Tw o large banana s (weight ab out four ounces apiece ) make a gen erou s T a ana an serving . w o b n s d a gla ss of a a oo M milk m ke g d breakfa st . any a ﬁ will be s tis ed with less . — Prunes If the prunes are the main part of the meal eight t o twelve ordi nary o are o A a f sized nes en ugh . l rge di sh o prunes and a gla ss of milk make a nour [ 353] E A TIN G FOR HEALTH

i shin a r f r g me l . If the prunes a e taken o

e o or ﬁ v - f dess rt, f ur e with their Share o are juice enough . J —Ma a not uicy fruits y be e ten freely, but one o B e until feels unc mfortable . oo an oo a guided by g d m ners , g d t ste and o o c mm n sense . S a — Ma a o a ucculent veget bles y , ls be e ten sa o o or o of a freely, y, f ur unces m re e ch

kind . — S ala d vegetables May als o be eaten Ha a o on freely . ve gener us helping the ’ a a a so ou a see o o s l d pl te , y c n t the b tt m a of pl te . — Oatmeal Supp o se it i s t o form the entire a —oa a and a a of m If me l tme l gl ss ilk . the oatmeal is ma de of medium consist

one - a a en erOii S ency, h lf pint is very g o oo oa a serving . If ther f ds beside tme l and are t o a oat milk be t ken, use less a me l . — Rice Co oked in double b oiler with plenty of o o d an water t keep it well m istene , ordinary teacupful with a gla ss of milk a makes a goo d me l . [ 354]

E A TIN G F OR HEALTH

Individuals and conditions vary so much that a certain food supply can n ot be ﬁ tted t l ﬁ o a l. Tr t o t o a , y everyb dy with the s me style and Siz e of shoe and see what a h ppens .

Tho se w h o wish to learn for themselve s h ow to eat the correct quantity can do so by studying the rest of this Chapter with a c re . We Shall take it for granted that the other living fa ctors are about correct ; that i s a o i s i o d a a , th t the b dy g ven g o c re , th t the mind i s rea s onably Serene and that the food prep ara tion i s correct an d the ma sti

cation thorough . T b so omf or i s his eing , if disc t developed a a i s a of fter e ting, if there sense Slug gi shneS S and dullness and a desu e t o h a s o a Co a o on e . Sleep , vere ten nst nt ver eating will devel op on e or more of the fol lowing symptoms

Bad ta ste in the mouth on arising i n t he m ni or ng. HOW MUCH TO E A T

oa o e C ted t ngu . S o o or o oa w llen t nsils s re thr t .

A o a a or a a o den ids , c t rrh h bitu l c lds . H eartburn . S o o a ur st m ch . a s o a G in the st m ch .

G a s in the b owels . Greenish o r yellow ish tin ge of the white

of a the eyeb lls .

G ni or a of ree sh gr yish tinge the skin .

a Intestinal cat rrh .

B a a s or o l ckhe d , pimples b ils .

a i Irrit ble , itchy Sk n . “ T a a h t tired feeling, especi lly in

morning .

n a o t o a a I clin ti n Sleep fter me ls . f a L ack o ppetite . R a avenous ppetite .

This li st could be extended . Tho se w ho overeat have on e or more of these symp toms . The remedy i s simple : Reduce the food a m o di a int ke until the sy pt ms s ppear, in [ 357] EA TIN G F OR HEALTH

the meanwhile givin g yourself good care

otherwise . Mo st people w ho are seriously ill have not the judgment t o give themselves the of a an d o best c re , then they Sh uld seek o one t o o h o re s me guide them, but th se w a neither ill n or well ought t o be able t o get themselves int o splendid physical condi o Ho n a and di s ti n . veri g between he lth a i s a and a a o T a e se uns fe uns tisf ct ry . re t o and a a y urself right get depend ble he lth . H a i s o a a and a i s e lth the n rm l st te, wh t health $ It i s a condition i n which the in di vi dual i s n ot aware of having organs or of o u ses t hem members the b dy, unless he h or voluntarily turns i s thoughts t o them . Healthy organs are n ot seeking t o impress their presence up on the mi nd at all times . When any pa rt of the b ody begi ns t o a d r i i and in v e t se t s presence , persistently n i s a a si st e t ly, t hat Sign of dise se .

CHAPTER 26

FEEDING IN A CUTE DISEASE

I N cas es of a cute disease I b elieve a doc t or o a d for a a Sh uld be c lle , the ver ge fam ily do es n ot know enough t o give the pa a o A t a tient the best ttenti n . the s me time, very few physicians understand how t o a a di s feed either in cute dise se , chronic D a ea se or health . uring the ye rs I Spent at medical college n ot one full lecture w as devoted t o feeding a dults ; an d thi s i s true in Spite of the fact that feeding i s ab so lut ely the mo st vital matter in the prae of a art The a a di tice the he ling . ver ge me cal doctor I meet ha s only a haz y idea of h ow t o an d h ow n ot t o feed feed the sick . Now I Shall present t o y ou the mos t im portant truth that has come to me regard ing treatment in acute di sease [360] FEEDING IN ACUTE DISEA SE

r o ain and ever do I n t he p es ence f p f ,

t i ve n ot hi n but w at er. n o feed. G g a of There are t w o exceptions . In c ses a dvanced tuberculo sis of the lungs there i s i s n ot a a t o o fever, but it dvis ble st p feed a a a ing . In dv nced c ncer there is gener a n o a oo ef ally much p in, but perm nent g d H fect s result from fa sting . ere the degen erat i on h a s gone so far that death will alm o st surely come in spite of anythi ng B ut all o ca of that i s done . in ther ses acute p ain and fever n h t t r Gi v e ot ing bu w a e . Thi s i s S O di fferent from ordi nary a n an d so o t o a te chi gs , superi r them, th t a e a it needs s ome expl ining . W sh ll illus a o a i tr te with typh id fever, bec use that s The o a a i s a so well known . p pul r ide th t the fever has t o run from three weeks t o o Nat u a o w h o b e three m nths . r lly, th se l o t o a in for ieve this will bject f st g, it seems self- evident that the p atient w ill wa ste t o almost nothin g or starve if no food i s o given during this peri d . B ut please note EA TING F OR HEALTH

T hoid ever n eed n ot last hr yp f t ee w eeks . f When these ca ses are treated right from i a a s a the beg nning, the fever dis ppe r in few a all d t w o d ys , usu y un er weeks . When and o o are i a drugs f d g ven, the fever l sts much longer and it i s more difﬁcult to bring a a o a the p tient b ck to n rm l . Feeding during the fever nourishes the and o o a D fever p is ns the p tient . uring fever the digestive processes are out of o er i mo an rd , beg nning in the uth d ending i n Y ou can see for the intestines . this

“ o i o . a o s y urself In he lth the m uth m ist, the glands secreting plenty of s aliva n ot o nly t o moisten the mouth but to help di a e gest the foods eaten . In dise s the mo o a o uth bec mes dry , bec use the secreti n i s of s aliva is practically stopped . It the n s ame w ay in the stomach a d t h e bowels . are ﬁ Th e digestive juices de cient . Without digestive juice s there can b e no o digesti n . Without digestion it i s n ot only useless t o i s a f a oo feed, but it h rm ul , bec use the f ds a - oi decay in the digestive tr ct , forming p [362]

E A TIN G F OR HEALTH l a m a H i e ve the we k. ere s the t rue expla nation : Th e fever p atients w ho go with out fi n e food get puri ed, a d t heir tissues ar f fin e o o T le t in c nditi n . hey have no more “ ” of a l th t tired fee ing left, but feel bright a and ll Th physic lly menta y. e fever a — p t i ent s are fi ll o who fed are ed with p ois ns , which leave s them w eak and tired and list less and it take s them a long time to r o ec ver . It i s true in all kinds of acute fevers that o All s are w e sh uld not feed . fever cut o a a r The a a Sh rt by w te diet . w ter tre t o as a ment sh rtens the dise e , lessens the p in, a r a s and removes the d nge of complic tion . It als o reduces the death rate so that very few of tho se who are correctly treated in d a di e a cute ise se . A cute disea se should b e a cleansmg of

A e a if ou a e . the body . hous cle ning, y ple s But h ow can there be a puriﬁ cation if food i s constantly taken into the system and a rr and turned in to foul g ses , co uption poisons $ S o remember that t he b est w ay t o treat [364] acute pains and fevers i s t o have the pa tient go w i thout food un til the pains an d a a a o w h o at fevers h ve dis ppe red . If th se tend the p atient use comm on sense and stay cheerful there i s pra ctically n o dan an one o o oo sad ger . If y , d ct r included, l ks ,

o o o and o - a s lemn , s rr wful l ng f ced, kick ’ him out so quick that he won t have time o a a a t o and t re lize wh t h ppened him, keep him Man man n a h as out . y a sick a d wom n been killed by abs orbing the a tmosphere of depression carried about by those in a a ttend nce . When the fever h a s di s appeared begin o o h a s a t w o t feed . Supp se the fever l sted or o and a has a a weeks m re , the f st lso l sted hi o as l s t s l ng, feed fo low EA TIN G F OR HEALTH

F irst Day

Small cup (four ounces) of plain tomato

‘ o i a li l a or a cu of br th W th tt e s lt, p c or a hicken l mb broth .

‘F ﬁ v e o of w milk or b t our or unces S eet , u mi lk t er .

f a r A cup o t om to b oth, or a cup of meat o br th .

Thi rd Day

n k d of mi a l e O e in ld fruit ( pp e s, orang s, — On e al a s et il e il . h f gl s swe m k, or butt rm k

ne o oa or O or t w Slices or t st, a small baked o a o Ma a p t t . stic te real well . Dish of green pea s or a dish of strin g s bean .

A n egg. S o a o s n ns liced t m t , or tewed o io . L r e ettuce o endi v .

[ 368] F EEDIN G IN A CUTE DIS EASE

F ourth Day

B a a or a of s ked pple dish stewed prune . of mi k or k Gla ss l buttermil .

W a ell b ked biscuits with butter . One oo a r c ked succulent veget ble, if desi ed .

M o o or utt n ch ps eggs . Stewed oni ons or other succulen t vegs a t ble . o a a a Celery r a veget ble s l d.

[ 369] EA TIN G F OR HEA LTH

a h a s o a d If the f st been very pr tr cte , o i s t o nl ver three weeks , it best give o y oo ﬁ t w o a liquid f ds the rst d ys , such a s o a o o a o or t m t br th, me t br th, buttermilk Th e a o are of milk . best me t br ths chicken,

a an d o n a a . l mb mutt n, usi g the le n me t ( S ee Chapter 8 for directions for pre a p ring. ) Here i s a very imp ortant point When eedin be in s i a meal disa f g g , f rees t he a t i en t s hould ea t n ot hin un til g , p g h i t i r n r s t t l d i t e d g es ve o ga s a e e e aga n . When on e meal di sa rees a lw a s miss t he g , y n ext one and gi v e t he body a chan ce t o get st rai ht en ed u a ain g p g . If everything goes well duri ng these four days the p atient should begi n t o feed o o for a o a ccording t directi ns he lthy pe ple, fe being very moderate the ﬁ rst w days . ’ Disea se i s nature s kindly w ay of cor rect in our a and o t o a g f ults , it ught te ch u s n ot t o be so much at fault in the fu A a i s an a lux ture . cute dise se unnecess ry ur We can a w e Wi and w e y . h ve it if sh, a o can keep aw y fr m it . [370]

EATING F OR HEALTH

First Day

a s mi lk Gl s of butter .

A n egg . B o iled beets . Le ttuce or celery. 3

t w o of ast Ab out slices to w ith butter. a mi Small gl ss of lk . FEE DING IN ACUTE DISEASE

S econd Day

B a a ked pple . G a of mi l ss butter lk .

E or ggs nuts or fresh meat . oo a a an d C ked c bb ge string beans. L or or ettuce endive celery.

Coo o or o ked br wn rice wh le wheat toa st,

butter. u f a C p o cust rd .

one a . If desired, cooked succulent veget ble

[373] EA TING F OR HEALTH

I could give you other, methods of b e t o i s a oo w a A ginning feed, but this g d y . few are able t o begin t o eat a s if they had n ot a i s a f sted, but this r ther dangerous . S ome will become very ill and others will die when they attempt t o resume heavy a of a a a n e ting sudden . Pl y s fe by bei g an d o a Simple m der te . E ggs or cottage cheese may be sub st i t ut ed for a me t in these menus . Where on e succulent vegetable i s men

‘ t i on ed a a ma , nother succulent veget ble y be substituted . A n important remi nder : A fter an attack of a a eat o and cute dise se , very, very sl wly chew a s if that were the mo st i mp ortant Ev o o thing in life . en br ths sh uld be held in the mouth a while to allow them t o mix i a a w th the s liv . By putting the hints given in this Chap ter into effe ct I have s aved t h e lives of sev eral indivi duals w h o were supp o sed t o be he t o o dying . T ca ses I refer were put int my charge after all hope h ad been given “ Th a a é t o sa God up . e gre t P r used y, [ 374]

CHAP TER 27

FEEDING IN CHRONIC DISEASE

“ YOU see a will often the st tement, Do ” T i not eat if y ou feel b ad. his s true w i s dom at o i i s times , but s met mes it not . There are tho se w h o are chronically af

‘ fl e ict ed . , who never feel right If they wer o o s o ma t he w ould a t bey thi c m nd, y h ve to ‘ a and a a o or f st, it might t ke them m nth o longer before they felt well . Fa sting s me times makes pe ople feel well in a Short an d at o r a a r time , the times it m kes the f ste a a aflii ct ed h very miser ble . If person wit di a has n o a or s chronic se se ppetite , suffer a a or a t o a e an a ra sh rp p ins , h ppens h v gg vat ed condition that results in hi gh t em erat ure h oul a p , then e sh d f st . B ut if there i s only a feeli ng of lassi t de or di o a i s not en t o u , scomf rt , th t , ough [376] FEE DIN G IN CHRONIC DISE ASE co a a o i s n o a mpl in b ut, there need of f st a i s a fi ne n eces ing. F sting thing when a i s a c a o s ry, but it r rely ne ess ry in chr nic di a W a i s a i s se se . h t gener lly needed proper feeding and correct li ving other wise . Chronic disea se i s generally built up on a f i ma ye rs o wrong l ving . It y be due to o ar one cause or t o many . S me e Sick b e cause they smoke t oo much ; s ome because they smoke and drink t oo much ; s ome b e cau o in and e at t oo se they sm ke , dr k much ; s ome because they are so gr ouchy that they o The a of a can s ur themselves . c use dise se t w o o — o be given in w rds wr ng living. The wrong living i s b oth mental and a a s a o di physic l, rule , but inc rrect fee ng i s at o o of o the b tt m m st of it . B ad blood i s the chief immedi ate cause o i a and b ad oo of chr nic d se se, the bl d (t oxemi a or autointoxication) i s due prin cipally t o eating that i s so unnatural that o fill o o n the b dy s up with dep sits , p is ons a d a a o t o o on w ste th t ught be thr wn out . C st ipat i on generally contributes it s share to [377] E A TIN G F OR HE AL TH

a for a the dise se , constip tion causes ab

, o o of o o o s rpti n p is ns int the blood . We might deﬁne chronic disea se a s in a a li of o a B tern l uncle n ness l ng st nding . y do n ot a o an this I me n nly unclean colon, o a i s a th ugh th t gener lly a p art . I mean unclean nerves and muscles and fatty — tissues and j oints and bloo d especially oo bl d . Th e cure i s t o clean out the b ody and a The w a t o do i s keep it cle n . best y this t o o and a feed c rrectly, incident lly keep the o a o a o i s b wels cle n . If c nstip ti n present, a s a i s o a it gener lly , use injecti ns , t ke mild

“ a a an d eat b ow c th rtics right . In time the e s a t o a iﬁ a aid l will c with ut rt ci l . 9 The rule is that t o recover from chroni c a t o o o disea se it is necess ry l se s me weight .

To lo se wa ste one must lo se weight . If a t oo a o o the individu l is he vy, the l ss sh uld e n o o be permanent ; if th re is verweight , a Do the lo ss w ill be only temp or ry . not , fea r t o lo se a few p ounds while recdv ering oni from chr c ills . It i s generally believed that Chronic di a [ 373]

EA TING F OR HEALTH

9 . Be al s ak e thi bu a r tween me t no ng t w t e .

The a o o are a and menus th t f ll w gener l, ﬁ t o a Of o all are n o will m st c ses . c urse t a and o w ho are b ad o like , th se in conditi n a a a gener lly require speci l c re . Many popular pet notions have no foun o a i s a a dati n in f ct . It gener lly believed th t a a n o a n i rheum tics should h ve me t, a d d a n i a mi b et i cs no starch a d sugar . It s s a It i s n ot a t o i t ke . necess ry depr ve these n f indi vi duals of a y special kind o food . F eed a balanced ration and get t he best

result .

[ 380] FEE DING IN CHRONIC DISEA SE

CLEANSING ME NUS IN CHRONIC

ne or t o a a s O w b ked pple . A few a r isins, if desired .

B a a ked p ot to with butter . A sp aragus and co oked carrots other a veget bles . ca a a Celery or bb ge Sl w.

a oa o ed ri e Whole whe t t st or co k c . m Gla ss of milk or butter ilk . EA TING F OR

D of s u ish tewed pr nes. An a or an a e or nge ppl .

o a or fﬁ C rn bre d mu ns with butter. of a or a Dish cust rd glas s of milk.

T o e w ggs . a and o Green pe s co ked turnip s. and a S alad of lettuce tom toes.

EA TING F OR HEALTH

F s da raw or d ig or tes , stewe . A a pe r .

a o a k . Veget ble s up , but no bre d or crac ers B a a o an d ked pot t butter . a r Cabbage Sl w o celery .

a A cup of cust rd or nut meats . a and a S pin ch c uliﬂower . a a s and a A s l d of fruit veget bles. R l ipe o ives.

[ 384] FE E DING IN CHRONIC DISE ASE

How long does one have t o live so Sim ply $ That depends upon the seriousnes s of o The o oi the tr uble . w rse the chronic p a t o o o s oning the longer it t kes verc me it . Live very simply until life comes back into the skin and there i s a sense of well being and o o c mf rt . When the b ody has rid itself of the a a s a a a w ste, m nifested by cle n Skin, cle n o u a and a of ll t ng e , cle r eyes feeling we a s an one o oi being, live y else sh uld d ng o of o at o of y ur kind w rk y ur time life . One of the most imp ortant factors in overcoming chronic disea se is t o be moder at e B e o a all and . m der te in things , espe i all a n ma o a of c y in e ting. O e y vere t the an d a of o lightest bl ndest f ods . The less food taken while suffering from c o a o o a hr nic dise se , the s ner the w ste will be thrown out an d the bloo d stream will i o . W o o s a bec me pure hen the bl d cle n, it i s only a matter of time until good health will be enthroned Plea se remember : After health i s re h gained it can be retained . T e mistakes [ 385] E A TING F OR HE ALTH that brought on chronic disea se the ﬁ rst a a o time will bring it b ck , sec nd time , if are a A o a they frequently repe ted . lth ugh disea sed b ody can generally be restored t o a i s t o a o he lth , it well remember th t a b dy that h as once broken under the strain of a o a a o abuse will bre k m re e sily sec nd time .

Health has to be deserved right along.

E A TIN G FOR HEALTH

a a t ll a the bre kf s fo owing the b nquet . If a ha s e ur ppetite not r t ned by lunch time , mi ss the lunch . “Those w ho do not w ish to get their brains muddled w i ll n ot eat everyt hin g of ma served . S ome the dishes y be ig o d or a e ﬁ sh e n re messed up littl , the cours for a inst nce .

ﬁ A fair meal may b e made out of such a a a s o a o F r a b nquet utlined b ve . o ex mple, eat in moderation of the following S o one a suc oup , celery, lives , me t , the a o or culent veget ble served, either the r ll nd r off t he a o a t . the pot t , the desse C ee in a for mo t evening i s a mist ke s . a of o No mortal needs such v riety f od, but on these occasions most indi viduals en o o a n j y vere ti g . a One might make a good me l of soup ,

“ e l r a or ﬁ sh c lery, o ives , eithe the me t the , and the succulent vegetable or vegetable s served . Those w h o are w i se will not eat every i has or ed n o o th ng, but if one g g , _ m re food Shoul d be taken until the body has had time [388 ] EA TIN G WHEN TRA VELIN G

s t o di spose of the excess . Plenty of fre h air and exercise will help to clean and clear u o p the b dy. In the cities many of our most promi nent men eat an d drink themselves t o “ d a We a of o a e th . re d pr minent men p ” parent ly in the best of health dropping

d a and a . e d, we re d such news frequently They are n ot in app arent good health to a a are t oo of tr ined, true eye . They full blood and wa ste and t oxins ; their weight i s usually t oo great ; their abdomens t oo o n o To pr minent ; a d their Skins t o ruddy. a trained observer they appear physically d a and are egener te , they . The women of wealth ruin their com plexi on s and their ﬁ gures with high living. A lcohol i s the deadliest foe of the com o not a n plexi n . It does t ke much dri king t o conquer the ﬁ ne blush of color on the cheeks an d replace it with coarse pores and a a a Al o o and dl dil ted c pill ries . c h l i eness and overeating and lo ss of Sleep are the chief factors in robbing rich women of a A nd a s their be uty. this le ds u to [389] EA TING F OR HEALTH

” L A N D A UNCHES TE S,

a a sex The popul r with the f ir in the cities . a di w ho nd l es frequently indulge in them, a e at a s o three me ls besides , will lo e b th a and a The o o he lth be uty. f ods , th ugh a re ﬁ d inty, a not always t t o eat from the o of p int View of health . Three meals a day are enough for any one and n , between these meals nothi g should be taken into the st omach except a a a o a w ter . Frequent e ting le ds to vere t T o ho o t o o o ing . h se w g lunche ns sh uld mi ss the meal that precedes or follows t he

luncheon .

EATING WHEN TRAVELING

On trips one often ha s t o put up with A t i many unfavorable conditions . t mes it o seems almo st imp o ssible t o get decent fo d . But tho se w ho know h ow t o select can al ea o a a ways t so a s t h ve he lth, even in the f hotels in small country t owns . S ome o these appear t o be doing their best to make [ 390]

E A TIN G F OR HEALTH

Toa and st cheese . a a and a mi l Prep red cere l gl ss of k . Toa an d o or o or st melette , b iled eggs a or oa scr mbled eggs p ched eggs . 8 B a . a an d ﬁ s w i W ked pples g , th or ith

out milk . a k G a n s and . r pefruit , r isi mil B a o a o and ked p t t eggs . B a o a o and c eler ked p t t , eggs y . B a o a an d u ked p t to , eggs lett ce . B a o a o and ked p t t , eggs one succulent a or e veget ble, with without lettuc or

celery . B a o a o y ked p t t , cooked succulent ege a a a a t bles , s l d veget bles . Omit the b aked p otat o from numbers 10 11 12 13 and 14 and , , , , , substitute on e of the following : Whole Wheat a o a or bre d, c rn bread, rye bre d, rice an r a y othe cere l . F a a s resh me t , pot to, cooked ucculent a w a ad veget bles , ith or without s l

vegetables . Substitute ﬁ sh or nuts for meat in 16 meal . E ATIN G WHEN TB A VELING

1 a and 8 . a o Fresh meat, b ked p t to lettuce or celery . 1 9 or ﬁ sh for a . Substitute nuts me t in a 18 me l . 20 A a a a or and v e e . l rge fruit s l d, fruit g table sala d with either cheese or

Country hotels often have a limited di a an d oo i s o o et ry, much of the f d p rly a so on e can do a prep red , but even f irly E n an n d a well . ggs a d mi lk d butter a bre d stuffs and pretty good meat are generally t o had The a are a t t o be . veget bles p be o a o o inferi r, but better th n n ne . In c untry hotels the vegetables are usually raised in a and o t o tin c ns , fruits ditt . Prunes used o a and o a are T be p pul r, pr b bly yet . hey re ﬁ n a e food . Remembering that Simple eating i s the ar o a a ma had best, here e s me me ls th t y be

1 . Oa a and o lk o or tme l wh le mi . ( Tw

ders if necessary . ) 2 D n l . a a d ried to st mi k. [393] EA TING F OR HE ALTH

3 T . oa and st, prunes milk .

a a a and Prunes , b n n s milk . 5 Toa and . st eggs .

6 a a . Fresh me t , c nned vegetables and

a a Sliced c bb ge .

7 . e a an d Fresh ggs , veget bles slaw . ’ (Don t o rder nuts ; the shock mi ght

l a kil the w itress . ) 8 Toa a nd . a o st, r isins wh le milk .

S a do Do not a uch me ls will . f ll into the small town ( and city) habit of eating rap E o o a n idly . nj y the p pul r p ork a d beef:

o i s com Pie , th ugh much in evidence, not

ulsor p y . a a ﬁ sh and In tr veling, bew re of meat with strong condiments an d s auces on

T are a a w a them . hey usu lly prep red this y

a a are t oo t oo t o conceal the f ct th t they ,

a S a a a s de d . us ges , h mburgers , croquette and all chopped meats are t o be viewed

o L et o o eat with suspici n . the ther fell w

o a a and them . Order y ur me ts prep red

and h can em served plain, t en you give th [394]

CHAP TER 29

POPULAR MENUS AN D COMMENT

To w ho l give those ive much in club s, hotels and other public places some idea how s a a of to elect me ls intelligently, I h ve gathered up a few menus taken from vari ous c The ﬁ i s a lu c n sour es . rst one n heo e o menu of a N w Y rk club .

LUNCHE ON MENU

Blue points 25 Torbays 30

SOUP

o a P armen t i ere 20 P t ge, Giblet and N oodle S oup 20

FISH

S lmo S a a au 60 B aked a n te k, Mir be l S l au la Men a ere 60 S i ver me ts P t, g F h S hr r ol S l h R 60 res imp, C e e ty e, wit ice [396] POPULAR ME N US A ND COMMENT

ENTREE S

P ot Roast with Creamed E scarole 60 Grilled Pigs Feet with Ma shed P otato es 50 Roas L e of ana an o B o 60 t g C di Mutt n, ret nne Eggs a la Turque 50

VEGETABLE S

Fresh S pin ach 20 Fresh S tring B eans 20 B oiled Onions in Cream 20 Fresh B eets 20 B o l as or B a o a o 1 5 i ed, M hed ked P t t es Hashed B rown P otatoes 20

’ Lettuce Chiﬁ onade 30 Potato S alad 20

’ Past ry baked especially f or us by the Women s E xchange B aked A pple 1 5 Mince P i e 20 E clairs 1 5 Pear Melba 35 Cheese 20 off T ea or o oa 1 5 C ee, C c Cream 5 Cents extra

Roo s r c 50 o o a onal m e vi e . per p rti n dditi

The ﬁ rst serious fault in thi s menu i s a a i i s i s the l ngu ge in wh ch it written . It for E l - a o and i s ng ish spe king pe ple , there

- no excuse for the a dmixture of parley v oo . The second fault i s that the ﬁ sh and the a s o oo a s me t are d ped up t much with s uce , [397] E A TIN G F OR HE ALTH

a s and o Ho e gr vie c ndiments . wever, ther i s of a and t o ho e plenty v riety, h se w decid a fi h a ma a to h ve s or me t y order it pl in . Cre ole and Sp anish style should never be o for a rdered in public, it frequently me ns fi sh or a nfi for a me t u t the t ble, dressed with h ot s auces so that the odo r and ta ste of o o o are co a dec mp siti n nce led . From the luncheon menu many go od a s ma H ar o me l y be ordered . ere e s me :

1 B a a o a a a . ked s lm n ste k pl in, spin ch,

lettuce . 2 . S a a o a ilver smelts pl in, b ked p t to,

lettuce . I “ ” 3 oa me . Pot r st Without the crea d a o o oni o s esc r le , fresh beets , b iled n W o a a a s ith ut the cre m s uce , which a s n o r a a gener l rule i t c eam s uce . 4 L e of u o a a . g m tt n pl in, spin ch , beets ,

lettuce . 5 B a a o . ked p ot t with butter, string a be ns , beets , lettuce . E oni a a d ggs , boiled ons pl in, beets , b ke a pple .

E A TIN G F OR HE ALTH

Cost ha s not been taken into considera tion in planning this menu so it i s an ex —, pensive lay - out of food expensive and oo p r . The chief fault i s that there are t oo a o a ﬁ sh and a —con m ny p t to, me t dishes cent r t e o and a T i s a a d pr tein st rch . here a of a and sc rcity the succulent veget bles , u i s a fr it bsent . A n other fault i s mi xing F rench with the “ ” E A u us a a a nglish . j me ns th t the me t e a do n ot juice i s serv d with the me t , but attempt t o pronounce these words unless ou a a n h ow if ro y h ve le r ed ; likewise , you p “ ” ﬁn E nounce aux e herbs in nglish style, ma w i a no French n ll underst nd you .

DINING CARS MENU

DINN E R

Blue P oint Oysters on H alf Shell

ur S t a o o m a la. A alous P ee . Germ in C ns m e, nd Olives P OPULAR ME N US AND COMMENT

B o l s ac l aux h s r i ed Fre h M kere , ﬁne erb o a o s a la R z P t t e , eit

Chicken Cutlets a la Montpensier

Roas R b s of B au Jus t Prime i eef, Roas n L a auc t Spri g mb, Mint S e Ba ked Potatoes Stringless B eans Candied S weet P otatoes

Grape Sherbet

German Potato S alad

Mince Pie

N eapolitan I ce Cream A ssorte d Cake

A merican Cheese S altine Wafers

Demi - Ta sse

ME A LS ON E D OLLAR

YOU CANNOT D UPLICATE I T

T o i s a a w e an h ugh this menu unb l nced, c select s ome fair meals from it : [401 1 E A TIN G F OR HE ALTH

1 S o . up , celery, fresh mackerel with an d s a herbs stringle s be ns .

2 . S o a up , celery, Spring l mb, stringles s a and a be ns ice cre m . 3 B . a o a o a ked p t t , celery, stringless be ns , a c kes . S o a o a o up , b ked p t t , celery, stringles s a an d be ns ice cream . 5 S o oa i of . up , r st pr me ribs beef, celery and a stringless be ns .

We have had t o play the stringless beans and for are o celery freely, these the nly fresh foods served t o balance the other oo ne ma o a heavy f ds . O y bt in a double or der of such vegetables when not eatin g a s of a a s i s o a much the he vy dishes cust m ry.

First - cla ss hotels serve nea rly every i sun so o w h o th ng under the , th se live in them can make their selections according t o menus gi ven through this entire work . 12 ee a 4 11 an d . S Ch pters , 7 ,

Th e third i s the menu of the Chicago “ ” Di et Squad which experimented with [402]

EA TING F OR HEALTH and for s as do cost co t , the concentrated s a But i a t rches . they furn sh health . Wh t i s u se of a o and the s ving money on fo d, then get sick and pay out t he fo od savings to feed the doctor and hi s family on juicy a a et $ ste ks , tender celery, nice green pe s , c B u o o and a y g od foods , enj y them st y well, and o o l oo o t for let the d ct r k u himself . The re should be less st arch and more a s o oo and raw succulent veget ble , b th c ked , in a s c o raw cab these me l . S ome h pped a a a a in b ge, usu lly che p , would be good th g ' di nn r i n a t he r e in the e , pl ce of ic .

The eating of the diet squad w i ll make for a a a a cre ky joints , h rd rteries , hyper cid ity and degeneration of the entire body . The n ext menu s are taken from the Lit crar Di est and are sa a y g , id to be true bill of fare furnished t o the soldier s on the 16 17 and 18 Mexican border August , , ,

1916. P OP ULAR ME N US AND COMME NT

WED E A A 1 6 N SD Y, UGUST BRE A KF A S T

Shr edded Wh eat B iscuit an d Milk S crambled B rains an d E ggs German Fried Potatoes Brea d Coﬁ ee

DIN NE R

Rice - Tomato S oup l B eef 5. a Mode B aked Potatoes B uttered Carrots Watermelon Preserves Brea d Ice Wat er

S UPPER

Roa st B eef Hash Lyonnaise Pot atoes Coff ee Cake Jelly

Iced Tea.

[405] T R A A 1 7 HU SD Y, UGUST BREA KF A S T

S hredded Wheat B iscuit an d Milk Hamburger S teak an d Gravy Ha shed B rown Potatoes Coffee Cake Coffee

D IN NE R

Rice an d B eef B roth S pare Rib P ot P i e B oiled Cabb age B oiled Potat oes Brea d Pudding I ced Coffee

S UPPE R

Chili Con Ca rne A u Gratin P otato es Plain Mufﬁns Bread Iced Tea

E ATIN G F OR HEALTH

Th e o e soldiers ar not h used, but Sleep in T well ventilated tents . hey have a great n a n o deal of drilling, a d most of them h ve mental worries outside of cursing t he oi ﬁ cers and t h e system that keeps them down for i ﬁ there months when there s no ghting, an d wonde ring if they will get their j obs b ack again when they return an d how their wives and children manage to live on the — s alary they receive from Uncle S am a a a so a a i s al o s l ry sm ll th t it m st invisible . But the outdoo r life i s conducive to a he lth . T s are a hese menu more th n generous, but they are poor fo od for soldiers in the month of A ugust down on the hot Mexi ca n e Ta A u bord r . ke the menu for ug st 18t h and n ote — First The amount of fuel which w i ll produce more heat than necessary : Shred a o a o h ot a ded whe t biscuit , fried p t t es , c kes , a o a o o a syrup , ste med p t t es , ch col te pie, a a a oni G a t a s bre d , m c r , erm n fried po toe , n d a a a di a . apple t pioc pud ng, more bre d — h a ra od S econd T e l ck of fresh w fo . It [408] POPULAR ME N US AND COMMENT

would not be di fﬁcult to get s ome cabbages or apples or s ome kin d of raw fruit or a o t o a veget ble d wn the c mp . If the sol di a hi o r ers were m rc ng it might be the wise . I call your special attention t o the break a 8 h o f st menu of the 1 t . I w nder if they a a t o a a oo llow Vill pl n their me ls . Such f d i s enough t o corrode the insides of the C toughest s oldi er . ( hi li con carne means i a ch li with me t . ) On Thanksgiving Day mo st American S J o a o H i s a n rv enj y g rge . ere di ner se ed in e T D a privat family on hanksgiving ay, 1916 :

C a o a o a le r t m to s up with cr ckers , celery, oli oa green ves , r st turkey with dressing, a H a a o o a o m shed ubb rd squ sh, b iled p t t es , o o o oo n a a a b iled ni ns , c ked tur ips , bre d, s l d of and a a o a lettuce gr ted c rr ts , pickles , cr n a a a berry s uce , pple pie , mince pie , d tes , o o a a o ma co kies , h me m de c ke , nuts , h me de ff a a di mi and o . c ndy, fter nner nts c ee

Wh en one goes out and such a meal i s r ami a i s $ se ved f ly style , wh t one to do [409] EATIN G F OR HEALTH

Most people enj oy a few very full meals a a n o a h ow a ye r, m tter moder te they are at o and an o a o ther times , cc s i nal gorge will do a o i s no h rm , pr vided one not t oo

extreme . The best w ay i s t o eat nothing but juicy fruit for breakfa st and lunch the day that a t o a a and o the big me l is t ke pl ce, then t e at nothing after the fea st until a goo d a ppetite returns . A fter a me al like the one described on e should eat nothing but jui cy fruit the fol a a and and e lowing bre kf st lunch, if ther T no a o . is hunger , t ke n thing but water hen if t here is a demand for food in the eve f A of a ak o al . ning, p rt e a light me dinner thi s kind can n ot be disposed of much short a da of y . A fter eating an unusual meal of this kind it i s perfectly s afe t o go twenty- four hours n a o nothing but w ter . In this w ay one may eat from s oup to t o f at an v n nuts , but drink co fee e e ing dinner i s folly . Those w h o desire a perfectly clear head [410]

CONTE N TS OF B OOK

CH APTER PAG E 30 EA I TH E R AN D I TR . TING N COUNT Y N COUN Y TOWNS

3 1 RA F O . W O DS

32 CONFECTIONS

N UTS AND PEANUT S

D I ET HINTS FOR VARIOUS TYPES

WHA T A N D WHE N To DRINK

POPUL AR HEALING S YS TEMS ExpLAI NED

EA TIN G F OR HEALTH

chasm al a s Th on e g In sm l qu ntitie . e les s

' buys at a time the less one gets for t he

‘ money . Inste ad of buying one or t w o o of a or be p unds sug r ans , get ten p oun ds or more at a time Instead of buying ﬁ ’ fteen cents worth of prun e s get a b ox. ’ Inst e ad of buying a quart er s worth of ca s a o n em pe ns , get ever l p unds a d keep th

in a co ol place . Instea d of buying enough o a o s ee or o a a p t t e for thr f ur me ls , get r t w o an s ack o d keep them in a cool place . ’ Instea d of getting a di me s worth of

a r a b ox; pples , buy a bushel ba sket o a of u oun s of t ea a Inste d b ying eight ce , po und of coﬁ ee and Six bags of Bull Dur e T i h am b ab a of o . s , get the y a p ir Sh s h f s o e B s o a . kind buying s ve m n y eside , — those who kee p a few dollars ahead it i s a s e asy to be chronically ahead as behind — and much more s atisfa ctory can gener

ally get Some real b argains in groceries. In small place s it i s e asy t o get eggs at h r Or e rea sonable prices from t e fa rme s , lse h b can keep a few hens . T e sugar pro lem A su b e solved part ly by keeping b ees. p [414] E A TING IN COUNTRY TOWNS

f ai ﬁ s a s r s ply o r sins, g , d tes an d weet p un e can be had at rea s onab le price s by the

b ox n ot a all at a i e . , necess rily the s me t m T re i hi oo an o a hese a nour s ng f ds , d c mpar l If t iv e y speaking they are n ot expensive . there are t oo many pounds of fruit for n mi i o o e a o a w . f ly, g sh res th a neighb r If o for the gr cer charge s t oo much nuts , get pecans di rect from Texas and walnuts a i ni w il from C l for a . Intelligent buying l greatly reduce the cost of food . In small pla ces it i s generally ea sy t o a a hi n o onl h ve a g rden, w ch will t y reduce o t able co sts b ut add t the health a ccoun t . In a small garden it i s n ot advis able t o a o n o a o a r ise c rn a d p t t es, because they t ke t oo o ﬁ a up much spa ce . It is m re pro t ble t o i supply the table with lettuce, rad shes, o a o oni on o nd n t m t es , s , carr ts a o ther suce lent vegetable s . It is n ot a dvisable for a family to go into the gardemng and the b e e and the oul r o oo p t y business , but it w uld b e a g d thing for every fami ly with a ccess to a p atch of land t o have one int erest of t he [415] E A TING FOR HEALTH k w are ind, for e land animals and ﬂourish o a best when we keep in c nt ct with the soil . Those w ho attempt t oo many things u su a o a A a lly gr w we ry. side line t home adds t o a and a l a both ment l physic l we f re, and t o helps reduce the living cost . Co oo a a rrect c king s ves the food v lues . The average cook p ours a large p art of oo a a w i ook a an the f d w y th the c ing w ter, d i s a of ee this especi lly true vegetables . ( S C a 8 9 and 10 for k h pters , correct coo ing o directi ns . ) n f u a I O e o o r nation l vice s S overeating . By eating a s taught in this work the food intake will decrea se an d the health and a R ead plea sure in living will incre se . ( er Chapters 24 and A nd plea se do n ot overlo ok this item By living a s w e should we put disea se t o Do ll a t o a a and rout . ctor bi s ce se ccumul te, a a and a u s the he lth, ple sure savings cco nt o fa D o s w i a e gr w t . oct r th their inevit bl r ar as a T se bills a e a s unnecess y dise se . ho ’ w ho live well don t have t o support a phy n hi ami T nl s si ci an a d s f ly. hey need o y up [416]

E ATING F OR HEALTH f t i a . s an a It expensive , w steful w ay of

’ for a s a hi living, it c use much dise se , w ch i s costly In small towns milk may be obtained at a a o a and i s an ~ re s n ble price , it economical o To a fo d . illustr te : One quart of mi lk equals any of the fol low mg in food value :

Three - fourths pound (12 ounces) lean

beef . E s ight egg . T o an c k n w pounds of le hic e . T o a ﬁ sh hree p unds of le n fresh .

are E h These proteid foods . v en in t e big cities we can obtain good milk for nine n s a a t a d ten cent qu rt . In mos country n i o a a and t he tow s it s bt in ble for less, farmer w ho i s a go od manager can pro duce it on the farm for about three cents a not per qu rt, which does include delivery a i s it s re ch rges , but the milk put into t acle at a cep the f rm . Why go to a lot of t rouble ‘ and expense n ﬁ sh t he ea t o be t o obtain meat a d , m t [418] EA TIN G IN COUNTRY TOWNS

da served t w o or three times per y , when e gg s and mi lk may be had at rea s onable prices $ E ggs and mi lk are b etter foods To o e mil in a e than meat . c mp te with k v lu i i ai b e received, when m lk s obt na le at ight e r a an l a t o cents p qu rt, le beef wou d h ve f r o e o n and sell o ab ut leven cents a p u d, y ou know what you have . t o pay for good L for bee f . ean chi cken would have t o sell o o n n ou a f ur cents a p u d, a d y know wh t y ou have t o pay for a good chi cken . Please ' get the error out of mind that mi i s for i a lk a drink, it is a splend d, he rty — food one quart equal in food value t o t w o und of hi po s lean c cken . Another fo od product that may be used o he o of to l wer t c st living i s the pe anut. When prope rly prepared it i s really deli i Man e o c ous . y nj y it in the form of pe a hi a he a onl nut butter, w ch t kes t pl ce not y of cow of a l for he butter, but me t as wel , t a i o i D not pe nut s rich in pr te n an d fat . o bu a ni b a of ﬁ n y ckel g peanuts, but d a reliable dealer an d get ten or more poun ds s e K r of hell d nuts at a time . eep in a. d y, [419] E A TING F OR HEALTH cool place an d roast them as they are

. an re o needed Pe uts a a cheap, c ncentrated and o oo d a nutriti us f d, an when well m sti cat ed re s di s they a e a y t o ge t . S ee C 33 hapter for pe anut preparations .

I have found t he inh abitants of farms an d il a a t o s o h ow v l ges re dy ay , when t ld “ ’ t o eat : We can t get those foo ds In our ” T n f r n h av l ocality. here is o excuse o ot f b m ing plenty o vegeta les in summerti e , for nearly e very commun ity i s situat ed where things will grow . He alth is wort h enough t o go t o t he o of a ai tr uble raising garden, an d cert nly r n T re farme s c a h ave gardens . hey a using more an d more ca re t o have healthy stock o f o li T t o t h e o go d qua ty . hey go tr uble an d expense of building silos t o furn ish

f r co in e o s al ads o their ws in w tertim , t keep ’ o o them healthy. Isn t it a little m re imp r a a er tant th t the f rm s themselves , their w i ves and chi ldren Should b e healthy: than it i s t o have the best of short horns an d herefords $ Under ci vilized condi tions [420]

E A TIN G F OR HEALTH

T can a o a hey buy, very re s n bly in bulk, un ﬁ s a and a pr es , g , d tes r isins . T can of o a o hey , c urse, h ve p rk, but this i s n ot o a w rth much encour gement, for fa rmers have a tendency to overdo the s alt o p rk e ating . T can a o and a hey h ve h ney, in m ny sec o of o a a i ti ns the c untry m ple sug r, which s o t o ﬁ S a superi r re ned ug r . T are o a o hi hen there the p t t es , w ch are a splendid food when properly prepared . B ut let us stop this hyphenated cooking .

Away with the German- fries and the

F - and on a or rench fries , with the ste med b a o a o a and are ked p t t es , which t ste better better than the grea se co oked potatoes . Mrs A a a has a a . ver ge F rmer good de l to He o a e answer for. r cooking d es not t k the blue ribb on . o a a a If other fruits are un bt in ble , get a s ev a o good brand of dried fruits , such p ra a a and a Wa ted pe ches , pe rs pples : sh oa an o and a and a them, s k h ur upw rd, st e m T are o o or stew . hey g od fo d , a le sala s are Even on the farm, veget b d [422] E A TIN G IN COUNTRY TOWNS

in Mo a s ea obtain able in w ter . st f rmer t ra oo a o little or no w f ds , which is seri us T a s a o blunder . hey get cre ky in the j ints from living on concentrated staples a s the horses do that are fed nothing but corn

and oats . F or a a o a a s l d purp se s c bb ge is Splendi d . Those w h o like them can with benefi t eat a a o and a mas gr ted c rr ts gr ted turnips , t i cat in O o ma ‘ for fi a g well . ni ns y be used Raw a are a a o r voring. pples lw ys in rde for a a an d a or fi s a dd s l ds , r isins g will H are o a a a savor . ere s me winter f rm s l ds

Ca a a bb ge Sl w . Ca a and raw a bb ge pples . Ca a a and a bb ge, pples r isins. Ca a and a a o bb ge gr ted c rr ts . S a a n liced pples, r isins a d grated a o c rr ts .

6. Ca a a bb ge, gr ted turnips and chopped ﬁ s g .

Of co a a i s urse, the c bb ge to be raw . F or a a use a n ch nge cold c nned cor , peas or [423] E ATING F OR HEALTH

s ri a s W sa a et t ng be n in the inter l d, but to g he ﬁ o a a a i t bene t fr m s l d, t must cont ain s and raw omething fresh . There i s n o rea s on why a farmer should not a o or h ve s me celery lettuce, even in ood cann ed o a o m w inter . G t m t es a also _ y for a a a a be used s l d m teri l . There i s no valid excuse for the bread

o a o - o so o o on a p t t p rk diet c mm n the f rm. Think of a breakfa st like this : B oiled po a oes an d a t t , sliced fried in l rd , white bread and fat o and butter, fried pickled p rk, a of ﬁ ar cup coffee sweetened with re ned sug . ’ I s it any wonder that many fa rmers

re o at o - ﬁ v e an d a wives a wid ws f rty , th t a va st number of them go ins ane $ Such eating i s enough t o aid greatly in sending the husband t o the grave and the wife to a the sylum . Remembering tha t Simple eating i s the and a i s a a oo best , th t milk he rty f d, we shall have n o trouble in maki ng up menus are for farmers in winter , menus that nourishing and healthful and cheap and a T c t he easy to prep re . hus we onserve [424]

HEALTH

Whole wheat bread or or biscuits w ith butter . S o a Or ﬁ me r isins gs . a of mi Gl ss lk .

Corn bread or t oa st or baked potatoe s with

butter . D of a ish cust rd . ni a oo le If conve ent c ked succu nt vegetable .

of a E ggs or some kind me t . n a Turnips a d string be ns .

Cabbage slaw or a salad . e Baked apple or stewed prun s if desired. E ATING IN COUNTRY

A raw coo pples, or ked . Ra or isins prunes . Co a or mil tt ge cheese butter k .

M a oni and or o a ac r cheese p t toes . n k of a O e ind succulent veget ble . a f mi Gl ss o lk .

r a Chicken o other me t . a a and ann a Cooked c bb ge c ed pe s . S alad of cabbage and grated carrots f ﬁ s ome other kin d o raw green st u . if Dish of gelatin desired .

[427] EA TING F OR HEALTH

Toa a sted whole whe t bread butter. B o or o a o r iled b iled b c n . D of ish sweet prunes .

oo and a in c o a C ked rice r is s or rn bre d. a of mi k T a I s Gl ss rich l . h t enough .

E or a a ggs dish of cust rd . nd o Co oked carrots a nions . n ab e A sala d of fruits a d veget l s.

[428]

E A TING F OR HEALTH

C a 35 a n h pter tells wh t a d when to drink . Thi i s t of oo s a of a i s plen y f d . In te d e t ng a a a i s t o eat imi gre t v riety, it best a l ted of o o at a a ar o number f ds me l, v ying fr m a t o a F or a i s n o me l me l . inst nce, there

“ need of brea d an d p otatoes when one has a a The a all t he b ked be ns . be ns furnish n r Th e a a sta rch a d p ot ein n eeded. gre t v ri et a t o o a hi a s y le ds vere ting, w ch c use a dise se . In summer the farmer i s able t o pro o o o a n cure the c mm n f ods ; in f ct, he ca ra a of S ee a 11 ise m ny them . ( Ch pters and These menus are balanced and they con

- a a a n t ain the he alth giving n tur l s lts . O

“ a well managed farm thi s kind of eating i n Th e are n ot s ot expensive . sweet fruits

s are oo . strictly nece sary, but they g d Tho se w h o want t o live mo st Simply can do so r h l heat bread and w hole , fo w o e w milk m k ll alanced di et and n ot h a e a w e b , n A n o a o a di i g more i s n eeded. cc si n l sh of ca a oo r raw o b e ra e bb ge , c ked o , ught to g t ll f i s a . ul . It e sy to live we [430] E A TING IN COUNTRY TOWNS

S ome farmers sell their best products All o t of and live on the culls . we get u n o o life is living, so why t enj y the best we pro duce $ There is n o valid excuse for the death l dea ing mode of living on the farm . It o be al hi n sh uld the he t est existence , a d it n b e a so ca m de . Tho se w h o live in small t owns can have T c n anything that the farmers have . hey a al s o store up s ome of the succulent v ege a a or can t bles th t keep well, they club t ogether and get supplies sent from the central markets . There is n o such thi ng a s being unable oo oo in hi an i s to get g d f d t s l d, if there an fo intelligent desire r it . There is a tendency in the country t o a o f and i s h ve c f ee three times a day , it o ften served t o chi ldren a s s o on as they w i nk Th ff ll dri it . e co ee drinking is over do and o a C f ne it helps t cause dise se . of ee i s n ot a s h s ci v nece sity, but it a enslaved ili z ed man t o such a degree that talking b a a out its h rmful effects is almost useles s. [431 ] E A TING F OR HEA LTH

The nervous instability caused by persist ent coffee drinking i s looked upon a s apart of a T o w h o ﬁ norm l life . h se desire rst cla ss health will either not drink coffee or conﬁ ne themselves t o one cup in t he morning . o no a ff Children Sh uld t h ve co ee . A S s oon a s country pe ople will use t he intelligent care in looking after themselves that they do in housing and feeding t heir o i a oo favorite st ck they w ll h ve g d health, health upon which they can depend .

‘ Under civilized conditions health i s an has t o or achievement . It be deserved t i s m s earned, but i worth a hundred ti e t he price w e pay for it .

[432]

E A TING F OR HEALTH

When heat i s applied to these foods it always causes some change in the natural a s T are a s s lt . hey not available a s they o A s a ar were bef re . these s lts e abs olutely a a a e necess ry for he lthy existence , it will b seen h ow important it i s to take s ome raw f o ods . We may gorge “ and at the s ame time

$ a M re n i o st rve . ore a ill our shed fr m over eating of po orly prep ared foods than from ac of a fﬁ a of o l k su cient qu ntity f od . Go on a of a an d ﬁ a diet w ter pure re ned sug r, and y ou will starve before another i ndi i ~ h vidual does w o takes nothing but water . a i s a c oucent rat e d oo Still, sug r f d, but it i d of a a a a s s so eprived the vit l, n tur l s lt that it will n ot nourish the b ody when noth

in a . a au g else is e ten Inste d, it c ses physi a a o c l degener ti n . I t is very important t o get the natural a s lts .

i r a Frui t s : These foods a e rich in s lts , and mo st of them are be tter raw than

A t a one - a t he cooked . le st h lf of the time [ 434] RA W FOODS

a h fruits should be e ten raw . W en cooked they should n ot be so sugared that they a re syrupy . a an d a are o raw Prunes , d tes r isins go d , or oa for a o or o o s ked sever l h urs , c ked . B a a a o a raw n n s sh uld be ripe when e ten , a an d o the fruity p rt being sweet mell w, the n ni skin deep yellow a d tur ng black . B are oo erries best unc ked .

Nut s : Mo of are raw st the nuts best . Al l the preparation they need is thor ough a a o T n o o o t o m stic ti n . here is bjecti n nut butters . The chestnut i s best steamed or b oiled or oa r sted .

Milk : B oo a an d est unc ked . P steurizing hi b oiling unb alances it . C ldren fed on b oiled mi lk have a tendency towa rd rick

- f ets due t o lack o available natural s alts . Th a o a e unhe ted c tt ge cheese is the best . Clabbered milk and buttermilk a re good l oo an d nk a l . f ds , ju et is right

S ucculen t veg et a bles : Tho se w h o have good di gestive p owers may eat the sa cou [435] E A TING F OR HEALTH

l r a s raw r ent oot veget ble , but they a e to l a a F or a a di be wel m stic ted . the ver ge in a a are c o vidu l these veget bles best o ked . The sala d vegetable s ( see list in Chap 2 ar a raw ter ) e best when t ken . A ll a raw or o b e veget bles , cooked, sh uld l a a we l m stic ted .

Cereals : Th e raw cereal foods are t oo difﬁcult t o digest for the average Indi vid ual Th e of a are com . cells which the gr ins p o sed are surrounded by a tough covering a of cellulose . When the teeth f il to grind up these tiny p articles (the cells of t he grains) the digestive j ui ces often fail t o a o o o The bre k d wn the envel pes of cellul se . i st o result i s ind ge i n . D oubtless mo st pe ople could digest raw cereals if they would d edicate their lives o an a t o di gesti n, living ctive life in the o But a s are a t o do a pen. we un ble th t , it i s best to cook mo st of the concentrated o o T a t o a oa starchy f ds . his pplies whe t, ts,

ba an d all a . rley, rice other gr ins

Tubers : Irish and sweet p otatoes and [436]

\ EA TING F OR HE ALTH

’ nature s w ay of telling u s that the body i s e a out of a on out of It d r nged, h rm y, tune . is a warni ng to u s t o change our ways or take the consequences . We shall discuss o nly a few superﬁ cial

o a i a a : sympt ms , expl in ng wh t they me n

Coa t ed t ongu e : It may indicate many of s o b ut a a o kinds dige tive wr ngs , lw ys sh ws that the digestive tract i s n ot properly o it s o F or a a perf rming functi n . inst nce , t o u a a di a whi e t ng e indic tes hyper ci ty, b sed o a at o e on abn rm l ferment i n. A tongu coated heavily at the ba se ( back) Shows a foul condition or a sluggish condition o o A a o n of the l ower b owel (c l n) . n sty br w coat (if it i s not due t o t obacco or other colo ring substance taken into t he mouth) shows a toxic condit l on of the alimentary t ract and the bl ood.

Red n ose i s generally due t o indigestion o S a * a s or t oo much alcoh l . ome h ve hining an d nose without s mmng in diet drink, “ but n ot one that w e call a lamp.

B ags under t he ey es generally mean poor [438] RA W FOODS c a o and o a o a a and ircul ti n, ften cc mp ny he rt di a B a kidney se ses . l ck rings under eyes omm o o Sl fﬁ c n in liver tr ubles . ight pu ness i o a o o a had s n rm l t o s me pe ple , h ving it o o C f a s since childh d . hildren o drunk rd ar o o uﬂ e s metimes b rn with p y eyes .

Greeni sh or y ellow i sh t ing e in w hit e of eyeballs sho ws an engorged state of the o o o liver, with t much bile pigment thr wn D e x oo u t o a . E into the bl d . dietetic buse of a a an d a o o cess milk, cre m, me t lc h l will o o o and so o pr duce the c nditi n, will ther oo W o e a an d a a f ds . r ng ting drinking lw ys at o o of i o the b tt m th s tr uble .

Gra i sh skin o a dull dea d color o y f , sh ws that the circulation is b ad and the blood D a a a impure . igestive disorders lw ys pl y a a in a so ma a p rt c using it, but y l ziness, i r t ea and off M ure a . p , c ee

D ry parchment skin w it h a y ellow i sh t inge i s frequently seen on tho se who over d d a eat of starch an sugar . In ic tes hyper Due t o acidity and hardenin g . improper [439] E A TIN G F OR HE ALTH

ea a a ting . Veget ri ns w ith a cereal bent are a li ble to get it .

P im les a a a o p lw ys indic te wr ng living. T are a t o an n hey e sy prevent , d o one needs a W o a i . s a e to h ve them r ng e ting the c us , a o a of a especi lly vere ting rich, he ting oo a s a a o o a f ds , such cre m, sug r, ch c l te and a ar a me t . G erms e bl med for producing a i s o them, but th t n nsense . Pimply indi viduals recover in a very short time on a correct diet .

B oils are a a a an d pimples on l rge sc le , so are a i s al c rbuncles . Improper feeding a a w ys the chief c use .

in hai r i s o i t o a Fall g s met mes due dise se , o o i s a such as typh id fever . S metimes it Mo of a s family trait . st the time b ldnes T and a a can be prevented . ight he vy he d o o gear helps t o produce baldness . S d es o a a anl and s ur sc lp , c used by uncle iness a S o a bacterial ctivity . metimes the b ld ness i s due t o b ad blo od which does not f a The men nourish the roots o the h ir . Who do not wish t o become baldheaded [440]

‘ EA TING F OR HEA LTH t o a a wrong e ting, gener lly overeating and un derma st icat in g .

T onsilit i s an d a den oids sa a s co , me ld o s res .

ain i s of a P the best friend hum nity. If it were n ot forp ain the human race would n ot n ow xi for n be in e stence , the tende cy i s t o go the pa ce until di scomfort becomes ’ t o o a a ri t o a for o oll gre t p ce p y ne s f y. Pain compels u s t o reform and thus eu a u s t o bles exist . a r a a of ai t he There e m ny c uses p n, but i o a o t o i s a b ar mp rt nt p int remember th t , a ain ari ses rom w ron liv ring ccidents , p f g

in h si cal and men t al. g , p y The moral i s : L ea rn to live right and b e a w ell and comfort ble .

[442] CHAP TER 32

CA NDIES A N D CONFECTIONS

I E are hi ami there c ldren in the f ly, there a o a a o a ami is ls c ndy questi n . In m ny f lies f a o a s a o dults the questi n is just cute . E a a a a an d a b ad ting c ndy is h bit , it is a B ut i s so oo a h bit . it deeply r ted th t preachi ng ab out it i s lik e b arking at the T are a o a of a moon . here v ri us w ys e ting a and ou a ou a c ndy, if y feel th t y must h ve

at a eat in csuch a w a a it, le st it y th t it will t o a no d much h rm . Children l ove sweets an d they ought t o a for are l h ve them, sweets quick y turned o The a o int energy. ctive little nes require

n - o oo much e ergy pr ducing f d . If the children are properly raised from infancy they will n ot e specially care for [443] EA TIN G F OR HEALTH ca d for w a n y, they ill then cquire a taste for ui — a in ﬁ s sweet fr ts r is s , g , dates which are more delicious than candy t o an u o o and a a B all nsp iled t ngue p l te . y a if ou a e me ns , y h ve young children giv ui and a them the sweet fr ts , tell them th t ’ are a a a s these the best c ndies m de , n ture ow n The r are t o b e at . sweet f uits given n t a s a a o a . me l time , lunching m teri ls Here are a few meals that are good for

o l al a ill a he y ung chi dren, me s th t w s tisfy t cravin g for sweets

1 B a a ra s and a s . ked pple , isin gl s of

mi a ﬁ s and a a . Or nge , g gl ss of lk Da or raw and a a tes , stewed , gl ss of m ilk . R an d a s oi o and 4. ice r isin b led t gether f lk a gla ss o mi .

5 oa i o ral sms and . Oven t st W th h ney, mi lk . n s Ripe bananas , stewed sweet pru e

and mi lk . [444]

EATING F OR HEALTH

2 3 o of a . unces pe nut kern els ; ﬁ gs and a a 3 O Mix and r isins to m ke unces . a prep re . 3 3 o of E a . unces nglish w lnuts ; equal a of a ai and p rts dried pe rs , r sins

a e o t o a 3 o . d t s , en ugh m ke unce s Mix and a prep re .

Ma o o n R r ke y ur w recipes . emembe t hat the t otal weight of the nut kernels should equal the total weight of the fruits T i s n o a a used . here ch rm bout three Y ou ma a t w o or o r or six ounces . y t ke f u a s o a a ounces y ur st nd rd . If the nut meats are large a nd the fruits e a t o o ar h rd get thr ugh the mill, put them in to chopping b owl an d cut them up b e o n o mil f re run ing thr ugh l . T o are and t w o hese confecti ns very rich,

L i s ounces make a large p ortion . ess bet G o at a and t w o ter . ive nly me l time , if

u re a i s h ai a of o nces a e ten, that t e m n p rt a the me l .

Ordinary candy i s n ot a good food b e i a o f ﬁn cause t i s m de re ed white sugar, [446] CA NDIE S AND CONFE CTIONS

i s a a a o oo a s a which de d c rb n f d, de d as

oa o of all l - o c l, r bbed its ife giving pr per for o a a a n o a ties , it c nt ins pr ctic lly s lts . n ot ﬁ t oo for o hi It is f d gr wing c ldren . Tho se w h o eat much reﬁ ned suga r have oo an d o an d a re o p r teeth b nes , very pr ne o a o a a a an d t h ve sw llen gl nds , c t rrh a o den ids . Teach the children t o eat at me al times n n ou a d ot at other times . If y think the a a at a children must h ve c ndy, give it me l B times . etter than white sugar candy is a a of a a o and c ndy m de m ple sug r, h ney o a m l sses . I do n ot recommend candy for growing ou on it children , but if y insist feeding , here are s ome me als that are n ot a s i njuri ou s a s the ordinary w ay of giving candy between meals :

B a and a a of erries , c ndy gl ss milk . T a a an d o . st, c ndy milk A a and o a pples , c ndy c tt ge cheese . A big dish of fruit s ala d with nuts and o a s me c ndy . [447] EA TIN G F OR HEALTH

5. Co a a oked succulent veget bles , c ndy and i m lk . 6 One oo . a r c ked succulent veget ble , eithe c or a and elery lettuce , c ndy if de o i sired s me m lk .

It i s well t o remember that concentrated a a re a and a a sug rs irrit nts , if l rge qu nti i are a e a s a r a s a t es e ten, eith r sug r o c ndy, a a they will c use digestive disturb nces . Highly colored candies Shoul d n ot b e i The a are a of g ven . best c ndies m de fruit, nuts and suga r . A goo d candy for a child i s t o remove the st ones from dates an d replace them a a o a with pec n me ts or ther nut me ts .

Candy hungry a dults should not eat b e a a a tween me ls . If they must h ve c ndy, let a at a T ma them t ke it me l time . hey y do a s are o t o do the children rec mmended , make an occa sional meal of candy with oo A n of a a light f d . y the c ndy me ls for for a children will serve dults . a of a o a ul s Inste d h ving ther dessert, d t a a eat a few s may occ sion lly piece of candy, [448]

CHAP TER 33

NUTS AN D PEA NUTS

WE sa and a y nuts pe nuts , because o e ik e are th ugh pe anuts s em l e nuts, th y T r n ot . a e a t o nuts hey legumes, rel ted a a and pe s , be ns lentils .

NUTS

N are a , oo a o a d uts g d, cle n, c ncentr te oo W a a and i f d . hen well m stic ted r ghtly a are as t o e ten they e y digest , but when swall owed in big pieces they can hardly di be gested . Most pe ople think nuts are t oo ex o a i pensive . When their n urishing v lue s

“ are n ot a s e considered, they exp nsive a s T n the choice cuts of meats . hey fur ish o a s a a s a and pr tein che ply me ts , in fuel 4450] N UTS AND PE AN UTS value the y are much cheaper than good h a o a lean meats . T e re s n is th t the nuts

r o a o o hi a a e c ncentr ted f ds , w le the le n meats are mo stly water . A p ound of shelled pecans i s a s nourishin g a s fi v e to o of a a seven p unds le n me t . N ut s should n ot be ea t en a t t he end of h rt meal T o o a ea y . hey sh uld f rm the a a of a Th e o a m in p rt the me l . rdin ry nuts may be eaten in place of meat or fi sh or eggs in any of the menus gi ven i n this o a re a w a an d w rk . If they e ten in this y a a are a t o di well m stic ted, they e sy gest . Tw o ounces of nut meats make a gener o o nd a a fi ou s p rti n, a m ny will be s tis ed with less . When on e eats t o o much of other fo ods and then adds insult t o injury by e ating o a t o o and s me nuts , it is e sy get indigesti n a t o a it is e sy bl me the nuts , when the o at o o of o glutt ny is the b tt m the tr uble .

B lanching : When the nut kernels are co w i a i a vered th th ck membr ne , lik e the a o o a lm nd, they sh uld be bl nched . Pour [451 ] E A TIN G F OR HEA LTH

a o a o boiling w ter ver the kernels , ll w them t o stand three or four mi nutes and then pop the mea ts out of the ski ns by press « ﬁ A o ma ing with the ngers . lm nds y be blanched by s oaking the kernels seven or e ight hours in cold water and then pop B az n ping them out . r il nuts a d cocoanuts o have t be peeled .

Roast ing : Place shelled, and if n eces

‘ a a an o e s ry bl nched, nuts in p in m derat an d a or oven keep them there , sh king stir un a ring frequently, til they suit t ste , but do n ot burn them .

a a s a st ex: S a lt ed nut s : S me ro ed nuts , cept that s alt 18 “ sprinkled on the kernels when they are placed in oven .

N ut but t ers : Blanch the nut meats and ﬁn e o a i s t oo o grind . If the gr und me t ily,

“ f il o t i s press s ome o the o u . If the pulp t oo add o a or oil or add dry, s me w ter , a and oil Ma o a a a o w ter . ke nly sm ll m unt nd o a for a keep in c ld pl ce, nut butters a T ma s oon turn r ncid . hese butters y be salted or uns alted

E A TIN G F OR HE ALTH

Nut s i n salads : S ee Chapter

Nut s in con ect i ons : S ee C a 32 f h pter .

Cocoanut s : They contain much fat and are o Tw o or very nutriti us . three ounces of cocoanut meat with fruit make a good o oan meal . C c uts (grated) may als o be a dded t o the confection described in Chap 32 ter .

N a t ura l cocoanut milk a is the cle r, sweet liquid that comes from the fresh cocoa It i s a o o o a nut . g d drink, c nt ining s ome ou hm n ris ent .

A rt iﬁci al cocoanut milk : Take average z co oa and a o r si ed fresh c nut , peel gr te . P u from pint t o pint and on e - half of b oiling o o water over the grated c c anut meat . Put oo and a Use a side until c l then str in . in f ’ mi stead o cow s lk . Cocoanut cream i s obtained by all ow i ng the milk just described to stand until t h e fa o t o kim off and u se t comes t the p . S a of o a inste d ther cre m .

Cocoanut but t er may be purchased on [454] N UTS A ND PE A N UTS

a . a ﬁ the m rket It is the extr cted, re ned fat of oa Ma the co c nut . y be used in place of o a n ot a a ther f ts . It is the s me s co coa for o oa a butter, the c c butter is m de of fat of o oa a T o h the the c c be n . h se w o like ma eat a of o fat it y it inste d ther . a o oa a Copr is the dried c c nut me ts .

are a a f Ches t nut s very st rchy . Inste d o t o a a ﬁ sh or using chestnuts repl ce me t, t o a a of o eggs , use them t ke the pl ce ther a n d a s a o a o . starches , such bre d p t t es Chestnuts are ab out three t imes a s starchy a s p otatoes and contain more starch than bread . e raw Am a h Th ripe eric n chestnut, w ich a ma a o is a small v riety , y be e ten with ut a a o Ma a l any prep r ti n . stic te wel .

B oiled chest nut s are prep ared in t w o

1 Ta o o . ke the wh le chestnut , put int b oiling water an d let b oil ab out twenty mi nutes . 2 Re o ll an d in o . m ve she Sk fr m the ker [455] EA TING F OR HEALTH

ls and a o in ne boil them b ut twenty m utes . Wa ma a or ter y be uns lted lightly salted .

Roast ed chest nut s : Cut through the on ﬂat chestnut Shells the side , making

a c o . o o hot ﬁ re r ss Put int skillet ver , a o T sh king fr m time to time . akes ab out t i wenty m nutes .

Pi s t a chi os (nuts with green kernels ) are r a o sted in the shell .

C she n t are o o o a w u s p is n us when raw , oa o o o T but r sting destr ys the p is n . hey are o delici us , but not very plentiful .

i s a o Th e i The li chi nut curi sity . ﬂesh s o a a a and i s sweet, s mewh t like r isin , it surrounded by a thin shell . S ometime s called Chinese nuts .

B a s ﬁ lb ert s az l Almonds , r zil nut , (h e a an d a are o s nuts) , pec ns w lnuts the ne nl The o a or o o u se . we most c mm y pign li , i s oo E at an of Spani sh pine nut, g d . y o re Mo the nuts that y u lish . st of them are so deli cious in their natural state that [456]

E A TIN G F OR HE ALTH

The comp o sition of the peanut varie s a o o a o and a with clim te , s il, l c ti n v riety . The avera ge composition of oily peanuts may be s aid t o be :

42 oil per cent . .

26 o pr tein . 17 a and ar st rch sug . 8 a w ter . 7 a a a and a n tur l s lts w ste .

a are o a a a T Pe nuts c mp r tively che p . hey co st far less a s a s ource of protein and a a do a f ts th n me ts . E aten in moderation an d well ma sti cat ed are a t o i , they e sy d gest . F r a a o oa o the ver ge pers n, r sting makes the peanut more appetizing and e a sier to a ma ha s al digest . Pe nuts y be purc ed ready r oa sted or they may be roasted at o Th e a ha s t o i h me . individu l su t himself f a —mi ab out the degree O ro sting ld, me di um or high . A oa A medium r oa st i s good . high r st o and a o e scorches the oil, pr tein st rch s m [458] N UTS AND PE AN UTS

a a i a and an wh t, m k ng the pe nuts pe ut o pr ducts deep brown .

Roast i n : Ta a ll or un g ke pe nuts , she ed l a a she led . Pl ce the unshelled pe nuts in a h ot o e an d o a mod v n, the shelled nes in erat e o Th e a ven . Shelled pe nuts must be a Roa t o stirred or sh ken frequently . st a suit t ste . Roa a are a oo oo a sted pe nuts g d f d, s lted or a o a a o uns lted, with ut further prep r ti n . H a ot e vy s alting is n desirable . Roa a o or o ma sted pe nuts , wh le gr und, y t o a a of be used t ke the pl ce nuts , eggs or a me t . Tw o ounces of peanut kernels contain ab out a s much nourishment a s fourteen ounces of lean meat ; hence t w o ounces of peanuts make a very generous p ortion for a a of a a the m in p rt me l . Peanuts being on e of the richest of oo o e a a a nl f ds , sh uld be ten t me l times o y . Here are s ome menus t o illustrate h ow a ma a a pe nuts y be e ten, the pe nuts being a a of a the m in p rt the me l . [459] E A TING F OR HEALTH

1 a n . Pe nuts a d one or t w o kin ds of u fr it .

2 . e a coo a a P nuts, ked c bb ge , celery, a a b ked pple . P a a a e nuts , p rsnips , string be ns , a a a of or a s l d either fruits veget bles . A ui a a a of t w o or fr t s l d m de , three o raw rin f ur fresh, ripe fruits , sp kled over wit h a generous amount of a oo a a pe nuts . ( G d me l, especi lly

in summer . ) Toa a a a a st , pe nut butter, sp r gus . B a o a o a on e or ked p t t , pe nut butter , t w o oo ul t a c ked succ en veget bles, ve getable s alad

But it is best n ot t o eat peanuts in t he a a i s me me l W th milk, nuts , cheese or meat .

‘ P eanut but t er i s grow mg In p opularity; f our forming an imp ortant p art o food . F or the beneﬁ t of tho se w h o ca re t o make o a 1v e ra their w n butter, we sh ll g seve l r Th e ma o ecipes . grinding y be d ne with et a t o i a meat mill, s t high tension gr nd [460]

E A TIN G F OR HE A LTH

with the ground pulp enough olive

’ oil or peanut oil t o make of desired

consistency.

2 . Ta a a in S a ke pe nut rich oil ( p nish) , grind and press out the oil until it i s o of desired c nsistency. 3 Ta a oil an . ke pe nuts rich in d peanuts oo oil an d o A p r in grind t gether . blend of Virgi nia an d Sp ani sh pea a a oo nuts m kes g d butter . 4 B u a oo a of a . y g d br nd pe nut butter on Th e a the market . best pe nut butter contains nothing but pea a or un nuts , either slightly s lted a s lted .

A o a i s a ls , the best pe nut butter m de up ﬁ n i n ot a a s . of e gr nules . It p sty Pe anut butter may b e used in place of ’ o r One o i s a a c w s butte . unce very l rge

ne - a o a a serving . O h lf unce ( level t ble o a all ou P ea sp oonful) i s pr b bly y need . nut butter contains only ab out one- half a s fat a s a ea much d iry butter, but the p nut butter als o furnishes protein and [462] N UTS A ND PE A NUTS

hi a o n ot starch, w ch the d iry butter d es .

P i a oo and ma eanut O l is rich f d, y be used by tho se w h o relish it inste a d of olive oil or o a O oil butter or ther f ts . live is our oo oil and a o o best f d , nut pe nut ils c me an d o o oil next then c tt nseed . G a oo a a b ad n o a re sy c king is lw ys , m tter whether the gre a se is of ani mal or v ege a o Ye a a a a t ble rigin . veget ri ns ple se t ke note of this truth

oods ri ed in oli v e Oi l eanut Oil or F f , p cot t ons eed Oil a re a s ruin ous t o dig es t i on as oods ri ed i n but t er lard or ot her ani f f , mal t fa . I t i s t he r in t hat i s ob ect i ona ble n ot f y g j , h ri et o t t e va y f fa .

[463] CHAPTE R 34

DIE T H INTS FOR VA RIOUS TYPES

L ff a a a and a PEOP E di er gre t de l , v rious indi viduals have t o give themselves dif ’ ferent a Th a o ou a c re . e re s n y c n t drink a s of o a s a a much c fee, sm ke m ny bl ck ciga rs and p artake of a s much mountain de Mr B i a ar M w a s . a s ou e not r l nk th t y . B ank A ll are a l . hurt by buse , but some an o a o a o c t ler te m re th n thers . an di a i s o a If in vidu l seri usly ill , in ne rly e a o one o a o very c se s me { Sh uld be c lled up n f o a i s a a t o or a dv ice . I kn w th t it mist ke get advice from tho se w ho depend up on medicines an d serums and vaccines in ill A ll a i s ness . the sick Individu l needs the

‘ o of arr w a proper prop orti ns fresh , ter, o in o t h e a and f od, rest, sunsh e (b th sol r the mental kind) and cleanliness and com [464]

EATING F OR HEALTH

of T a o selves it . hey gener lly g into di s a an d a o w o e se degener ti n hile still y ung, n a d int o e ternity ea rly. Having good d an a a o igestive d ssimil tive p wers , they abuse themselves by overin dulgence in oo an d f d drink . T a a a a a hey h ve gre t vit l c p city, but die o a a o H a r c mp r tively y ung. ere e a few hints for the plethoric w h o have the w i ll t o live ; Instea d of sitting down after dinner s a out and o ucking pipe, go get s me fresh

ai r. Instead of e ating three hearty meals per da and o fat oo in y gr wing , reduce the f d take until the weight i s ab out that show n f r an di a of o proper o in vidu l y ur height . ee a 16 S Ch pter . D a n o a o o rink w ter, but lc h l . Instea d of t aking la rge quantities of a an d a i s milk, cre m, eggs me t, which the o o a tendency am ng pleth ric individu ls , substitute succulent vegetables and juicy fruits t o a large extent . Thes e few simple hint s will prevent pre [466] DIE T HIN TS F OR VARIOUS TYPE S

e at o o a . mat ure deg ner i n, if put int pr ctice

ivid ls : R a C a 16 F at ind ua ere d h pter .

RHEUMA TISM

Space i s wanting for a complete treatise on a w e a i o rheum tism, but sh ll g ve s me T o w h o o helpful hints . h se bec me rheu a a a so But a t o m tic usu lly rem in . it is e sy a M an d cure rheum tism . edicines , serums o a o n ot do o per ti ns will it, but c rrect liv a ing will cure rheum tism every time . h The cure is mo stly dietetic . Tho se w o eat oo oo ﬁ and right s n get their bl d puri ed, n o o a then there will be m re rheum tism . o a a a o In seri us c ses with much p in, v id ll o o for a T o w ho a a s ur fo ds time . h se h ve a b ad ca se of rheumatism had b etter get e a xpert dvice , but if the expert prescribes or o a o a medicine , serum per ti n, the dvice

o l To a sh u d be rejected . cure rheum tism, simply clean up the intestines an d the oo a bl d stre m . Under the correct treatment the p ain will usually leave in from three days t o [467] E A TING F OR HE ALTH

T o e ffe rm thre e months . h s who cea se su g a are o a for in three d ys very f rtun te , that i s a a a unusu l, but it h ppens . I h ve pers on a ha d a few a of a k lly p tients th t ind . The on e a nni less e ts in the begi ng, the oo t h a a a s ner e p ins will le ve . In very b d cases it i s often a go od idea t o feed noth t a fo fe a ing bu succulent veget bles r a w d ys . B uttermi lk usually a grees well with a A oo a i s one or t w o rheum tics . g d me l a of and o gl sses buttermilk n thing else . Starchy foods should be eaten but once a Desserts Should be omi tted until the a p ain le ves . Tho se w h o enj oy meats hardly ever o M have t o disc ntinue them . y experience h as been that sugars and starches cause more suffering among rheumatics than Ho a o n ot a o . me t d es wever, me ts sh uld a o a da an d be taken more th n nce y , light

a a and are . me ts , like l mb chicken, best

Keep the b owels open . i s a l s Of course , there tempor ry os of

[468]

E A TIN G F OR HEALTH

O oa a o t w o M ven t st, b ut slices . asticate well a of mi lk or l Gl ss buttermi k.

a o Veget ble s up . Cooked cauliﬂower other succulent e table . M a a ild b ked pple .

Nut meat or eggs. B or o s eet greens ther green . Turnips or other cooked succulent vege a t ble . a s S alad of green veget ble . DIE T HINTS F OR VARIOUS TYPE S

Rheumatics should ma sticate very thor n d o a a oughly a be m der te in e ting. o a a a a in When the b dy g ins e se , gr du lly crea se the food in take an d after recovery T l n o o e live properly. hen there wil be m r

a rheum tism . Nearly all chroni c disea ses that are con a are a a Of idered . s incur ble, in f ct cur ble can o o course, the victims g int such ex treme degeneration that there i s no help for it .

ACID CONDITION OF B ODY OR HYPERA CIDITY

Many indi viduals are suﬁ eri ng from a i s o a s a of o wh t kn wn hyper cidity the b dy. a E o n a f In pl in nglish, the b dy, i ste d o re

a ha s o o m ining sweet, bec me s ur . The acid condi tion may be due t o v a ri ou s a n c uses , but there i s o e whi ch o a o all o — o versh d ws thers impr per eating. Nearly all of the hypera cidity i s due t o the

a of o i of o e ting the wr ng k nds food, ver ea and underma st icat in ting g. E A TIN G F OR HEAL TH

The fo ods that cause mo st of the a cidi ty

a re , of a the different kinds me ts , eggs and o a S a c a the c ncentr ted t rches , espe i lly a n Th a o a a d o . e whe t, ts , b rley, rice c rn reﬁ ned foo ds ( such a s p olished rice and o are o for a white ﬂ ur) the w rst, these h ve been deprived of ne arly all of the salts a t o o th t help keep the b dy sweet . Th e succulent vegetables and the mi ld t o o o fruits help verc me the acid condition . o a o a a and a P t t es , especi lly b ked e ten with a a of are i p rt the peel, helpful in th s con o and o a o o t o u se diti n, it w uld be g d thing b aked p otato instea d of brea d a p art of a a cot the time . In these c ses nut me ts, ta ge cheese and mi lk are better than meat and eggs . Vinega r and all other fermented prod ct s o a o for a u sh uld be v ided, they m ke the o o o c nditi n w rse . S ome believe that hyperacidity i s due t o a a i at the cid in the g stric j u ce , but th ha s a a o t o do w i The pr ctic lly n thing th it. a cidi ty i s pri ncipally due to the abnormal fermentation of the foods t aken into t he [472]

E A TIN G F OR HEALTH

MENUS F OR THOSE SUFFERING HYPERA CID ITY

M a r a o raw . ild pple , b ked or a a ca Figs r isins; well m sti ted .

a o Veget ble s up . B a o a o w i r ked p t t th butte . Cooked cabbage or other succulent v ege ~ a t ble . r raw a Celery o other green veget ble .

r a Cottage cheese o nut me ts . Cooked p a rsni ps or other succulent v ege

a t ble . r o s Turnip tops o ther green . a Raw veget able sal d . DIE T HINTS F OR VARIOUS TYPE S

Ma a a eat a a oo stic te re l well, n tur l f ds , be moderate and prep are and combine foods a s dire cted in thi s work and hyp er di WI ll o e aci ty be v rcome .

475] CHAP TER 35

WH AT AN D WHE N TO DRINK

A S the body i s comp o sed mostly of w a

—“ ter t w o - thirds or more of the body being — water it is important t o know what and h t o Wa do n t ow drink . ter we o need t o for i s a o m digest , it bs rbed unchanged fro a the digestive tr ct . We drink for the s ake of getting w a H i . s o o a o t ea ter ence it bvi us th t c ffee , , alcohol an d other fluids are n ot taken eu i rel for o for a t y their liquid c ntents , w ter a Mo of would serve s well . st these fluids are taken for their ta ste or for the st imu “ ” a lation or kick they have . A nd th t a t o b a d a le ds h bits . Cofi ee : With it s ordinary amount of cre am an d sugar coffee is a combination

o a a n ~ of fo d, bever ge , stimul nt a d depress [476]

E A TIN G F OR HEA LTH

t ea o a n using . It c nt i s the same alkaloid

a s off t ea w e , u suall c ee, but in y call it theine . Chocolat e and cocoa : A s usually made and a a re oo with milk sug r these rich f ds . T o a a a o o o i hey c nt in the lk l id the br m ne, i s a a s a which the s me c ffeine . ' ‘ A cup of cocoa or chocolate i s all right of o n o a s a p art a me al, but it s h uld t be used daily by tho se w h o Spend mo st of oo their time ind rs . Th e habit of eating chocolate candies at n f all hours is vulgar a d a Sign o gluttony . It eventually deranges the liver an d helps t o produce indigestion an d p oor com

- o a a a . plexi n . It is be uty killing h bit

D rug st ore drinks : Water i s the only i a goo d dr nk between me ls .

Frui t drinks : If these are made of pure fru it juices an d suga r an d water ; or if and a i o a fruit juices w ter w th ut sug r, they are oo a g d, especi lly in summertime , It i ll ri o o s a ght t have them c ld , but ice n ot o m nk s should be put int the . Iced dri , [478] WHAT AND WHE N TO DRINK

a a taken habitu lly, irrit te the digestive o rgans . To make fruit drink s : Tak e any kind of ou a o or fruit juice y ple se (lime, lem n,

a a a . an d nge , gr pe , pine pple, berry, etc ) w i w i o mix with water, t h or th ut sweet eni ng. It is best n ot t o take fruit drinks w i th

a a are a at the me ls when st rches e ten, but any other meals these drink s are all right . B a nk a n a etween me ls dri pl i w ter.

A lcoholi c drinks : Alcohol burns in the a a ﬁ a system, liber ting he t . It rst irrit tes an d i then depresses the b ody . Ch ldren

h l rt inl n t h l oh l T o s ou d ce a y o av e a c o . h se w ho have reached years of discretion will a t o for h ve decide themselves . A gla ss of light wine or light beer daily does no more ha rm than a cup of coﬁ ee or t ea a o o k are n ot , but lc h lic drin s needed, and o oﬁ o the b dy is better with ut them . a o at a If t ken, it Sh uld be me l time . Those who overeat of starches and [479] EA TIN G F OR HE ALTH

sweets often manufacture much alcohol in T the digestive tract . hey go on a jag without knowing what makes them feel a Ha a of a o g y . bitu l drinking lc hol i s b ad f r a o the health . An occ sional gla ss of light w ine or light beer probably does no But o i s a harm . the tr uble th t the tend ency i s for the occa sional drinker t o b e a a a come h bitu l one .

B eer subst it ut es : Many men like the a B are bitter t ste of beer . eer substitutes n a T on n ow being put o the m rket . hey c tain t he bubbles an d the bitters and hardly o W a o o o any alcoh l . hen the lc h l c ntents are brought down to one - fourth of one per cent any one may s afely in r Mo s dulge in the bee substitute . st beer contain ﬁ fteen t o t w enty- ﬁ v e times more a a alcohol th n th t .

M i s a ri nk a o hi i lk not d , but n uris ng oo f d .

a t ea and i s all i . S ome like c mbric , it r ght

Use one- thi rd or one - fourth milk and t he [480]

EA TING F OR HEALTH

T s e i s worth while . obacco help t o decreas l h n an e the physica strengt a d endur c .

i s Wat er . . the best drink It should be our chief dependence and we need n o nk other dri . Wa o a and a ter Sh uld be cle r Sp rkling. If it i s very heavily charged with lime or o a a r or o o ther e rthy m tte s with ir n, it ught Wa s a s t o be b oiled or distilled . ter a it f ll o o o a e a fr m the cl uds , st red in a well r ted i s oo S o mi a a cistern, g d . me ner l m tter in a i s all a the w ter right, but very h rd water t o on a old a e S helps bring prem ture g . uch a r o l o or di w te sh u d be b iled stilled . We can n ot specify a certai n amount of e a a nk water for everybo dy . W n tur lly dri a S o more in summer th n in winter . me times the b ody may demand a quart a day an d at other times a s much a s a gallon nd h ot a o a in we ther even m re .

‘ Here i s a good general rule for drin k~

: U o a o ni ing p n rising in the m r ng, drink t w o a of a a in one or gl sses w ter, t k g it The rat ure m somewhat slowly . tempe ay [482] WHAT AND WHE N TO DRINK

o coo t o a o not range fr m l w rm, but it sh uld o n or a h ot for be ice c ld re lly , the extremes a of temperature irrit te the digestive tract . hi o t o a a If t rsty when sitting d wn me l, n drink s ome water . B ut dri k n othing a for n ot oo t o a while e ting, it is g d w sh food down with ﬂuid . If there is thirst a ﬁ a a o when the me l is nished, h ve n ther of a drink w ter . A a a n ot t o nk fter le ving the t ble , try dri for w o or o T for t three h urs . his is the purpo se of leaving the digestion undi s T o a or t urb ed. h se with we k digestive a i t gans should t ke th s a dvice o heart . A a i s a s fter this interv l up , drink the a b ody dem nds until next meal time . Those w h o eat only a little s alt require a a a a o of less th n the ver ge m unt water . Mo of o a of a st us vere t s lt . A o o void waterl gging the body. S me thi nk that on e can n ot drink t oo much w a

o . We o ter, but this is n nsense need en ugh t o keep the b ody ﬂui d an d t o ﬂush out the mm a and no o . w ste , m re In su er the w a ter i s al so use d for co oling purposes . [483] EA TING F OR HE ALTH

Na r k and i ture invented the best d in , t s a i s a n me w ter .

MIL K DIET

There are s ome w h o have great faith an mi in exclusive lk diet . If they would go a little deeper into the s ubject of di e t et i cs o oo o e ai , they w uld s n l se th ir f th, for are o k on a o a they w r ing wr ng b sis . mi i s a They think the lk cur tive, when in fa ct it i s no more curative than any o oo oo ther g d f d . a i s a In inf ncy, when there gre t need of — — building material protein mi lk i s a b al A a o anced food . fter full physic l devel p o a di a a i s ment, nly little buil ng m teri l a o oo needed, but much he t pr ducing f d . T i s fa r o a a a b e hen milk fr m b l nced diet , cause t oo much pr otein has t o be taken in o o rder t o get enough heat producing fo d . A fter the b ody h as become disea sed t oo o an through c mplex living, y kind of a simple diet will cause improvement . A — - a i s a nl one strict mono diet th t , e ting o y [484]

EA TIN G F OR HEALTH shoul d not partake of mi lk more th an f o e o s ai . O thre or f ur time d ly c urse, tho s e who dedi cate themse lves t o con sum in mil d o e ma g k, an d ing nothing lse, y vary r hi b ut li o e t i s er f om t s , ving t a milk rath l m a ow a bition . Thos e w ho have correct knowledge will not a tt empt to on

[ 486] CHA PTER 36

POPUL AR HEALING SYSTEMS EXPLAINED

I N our country the three principal medi cal are R a Ho o systems the egul r , the me n E T are p athic a d the clectic . here nu merous a a o im mech nic l systems , the m st p ortant being the Oste opathic an d the f Chiropractic systems . O the mental sys o C a tems bef re the public, hristi n Science an d New T o are o o h ught the m st pr minent . A nd w e a o m o these sh ll c m ent up n .

REGUL AR SYSTEM

Th R a o A o e egul rs , ften called ll paths , a re o a oo of the m st ncient sch l medicine . They took root in the long ago when evil o t o fi Spirits were supp sed ll the ai r. T or at a a flour hey, le st their ncestors, [487] E A TING F OR HE ALTH i shed in ancient E gypt and they saw the G o A e of G — o hi lden g reece, when p ets , p loso hers a a t p , rtists , pl ywrigh s , sculptors and a rchitects were rearing such a va st and wondrous memorial of human genius a a n ot a a th t we h ve ce sed m rveling yet . T a e a H o a o his g g ve us ipp cr tes , ften called a of M in the F ther edic e . Th e R a S i s egul r ystem very elastic . There i s n o fi xed principle that remains t o Th e o o a from century century . d ct rs t ke an d ha an d o re up this t t the ther thing, j ect it and try something else In olden times mystery an d ma gic were the pri n f r cipal ingredients o t eatment .

- a a a a Mo To day b cteri h ve the st ge . re thought i s gi ven t o germs and methods of conquering them than t o any other sub e ct Th e a j in medicine . belief is th t germs cause mo st of our ills and that the w ay t o overcome disea se i s t o destroy the germs and render their p ois onous prod

uct s (toxins ) harmless . Th e ba sis upo n which Regular medicine i s foun ded i s that we must overcome di s [488]

E A TIN G F OR HEA LTH

The E clectics prefer vegetable reme and do n ot a dies , t ke kindly t o metallic T “ remedies like mercury . heir indicated remedi es nearly all come from t h e plant o w rld . The purp o se of E clectic treatment i s t o o o a a of verc me dise se by me ns medicine . T a o i s a mi heir medic ti n , usu lly ld .

‘ H OMEOPA THIC SYSTEM

The Home opaths have a di stinct doc

v ow n and i s imili i i trine of their , it , s a s m li r r T bus cu ant u (like cure s like) . hey b e lieve in gi ving medicines in very small o o a doses , ftentimes ten th us nd times less of a R a i T the drugs th n the egul rs g ve . hey a im t o of a a o give medicines kind th t w uld, i f a o o a given in l rge d ses , pr duce the s me kind of symptoms that are present in t he a dise se under treatment . A s a u Ho o a hi m di a n r le , the me p t c e c tio i mil s d.

[490] POPULA R HE A LING E XPLAINED

OSTEOPATHIC SYSTEM

A d a a ar s the name in ic tes , they p y p l Th e o t i cu ar a ttention t o the bones . the ry is that the various disea ses are due t o di s i n bo a d pla cements the dy fr me, an these displa cements i n croach on vessels an d

a ea . nerves , c using dis se The tre atment i s given with the pur po s e of getting the b ody frame b ack into The a o n o e true . spin l c lum rec eives m r attention than any other part of the b ody . L edi a O o a ike m c l men , the ste p aths h ve t o spend several ye ars in college t o equi p for o n d w h o themselves their w rk, a tho se apply themselve s gai n a good knowledge of the human body an d it s functions . Many Osteopaths are n ow seeing t h e im o a of o p rt nce pr per diet an d hygiene.

CHIROPRA CTIC SYSTE M

The Chi ropract ors believe that the fountai n an d origin of all disea se i s the S spine . o they have evolved thrusts and [491 ] E A TING F OR HE A LTH

ea o a t o U tr tments t pply the spine . nlike O a C o o o the steop ths , the hir pract rs do n t have t o have good prelimina ry education or o o A f o th r ugh trai ning. ew m nths is l ui Th C o f al that is re q red . e hir opra ct rs o my pers onal a cquaintance devote their at on e i i tenti s xclus vely t o the sp nal column .

CHRISTIA N SCIENCE

Christian Science is compar atively The i o o a evi young . cult s pr sper us , s deuced by the be autiful churches of cla ssic

design whi ch ornament our la rge cities . Having lived a long time with a Chris i a tian S cience fam ly, ttended their meet ings and read a good deal in their b ooks a o t o b e a t o and periodi c ls , I ugh t ble give a brief outline of the mos t impo rtan t o am a t o u t an p ints , even if I un ble nders d ’

E . s ome of Mrs . ddy s writ ings The S ci entists say that G od i s G ood an d A l G od e an d w e a G od i s l . being p rfect, i of m o as d s p art G od, no such i perfecti n e i D i s n o f al ea se x sts . ise a se a error mort [492]

EA TING F OR HEALTH

Thought people believe in looking up on o of the p sitive side life , in being cheerful and o u an d oo h pef l l king for the best . Churchill w a s a pretty good New Th ought er when he s ang

The oa t o a sa a surest r d he lth, y wh t they

will, I s t o a never suppose we sh ll be ill . Mo of o oo o a n st th se evils we p r m rt ls k ow, and a ﬂ From doctors imagin tion ow .

S o the New Thought idea i s t o face life and a i i our cheerfully fe rlessly, g v ng best a u s t o and looking for the best . It te ches r n a and believe in ou ow gre tness , strength f r f o or a e o God. p wer, we are a o There m ny ther systems , physi cal an d a a ment l , but we sh ll only discuss and i s one more , it

THE RATIONAL SYSTEM

ﬁ This name i s given because it t s well . We know that the system i s ri ght because [494] POPULA R HE ALIN G E XPLA INE D it works well and i s in accord w i th natural la w .

We o man a s a a of a rec gnize p rt n ture , and look up on him a s a blending of b ody an B a f a man d . a o mind eing p rt n ture , must obey t h e laws of nature if he desires t o a and o o W live in e se c mf rt . hen he dis rega rds the laws of nature he becomes a criminal ( a law breaker) an d nature al a in o w a Th e w ys punishes him s me y . punishment usually takes the form of a or a a physic l ment l dise se .

On t he ot her hand i man w ill li ve a o , f ’ cordin t o n at ure s law s he w ill remain g , l H e i s t hen in harmon or i n t un e w e l. y

w i t h na t ure and harmon means healt h . , y We kn ow that serums and drugs are n ot a for do n ot necess ry, they build up the o A i r w t r n ood con t ain all t he . a e a d b dy , f elemen t s t he b ody n eeds and w hen t hey a re ro erl t aken t here is n o h si cal p p y , p y i d s ease . We kn ow t ha t g erms are harmless t o t he i ndi vi du a l w ho li ves ri ht G erms are hi s g . ri nd The a re a n ecessar art o our f e . y y p f [495] E A TIN G F OR HE A L TH

li e . t he all di ed w e w ould di e t oo or f If y , f i t ho t erms t here ca n be n o lant s and w u g p , i t h t l n t t h r can b n o ni mals w ou p a s e e e a . We further know that the most impor tant thing a physician can do i s t o edu a hi s for o o a c te clients , c rrect kn wledge p a plied brings he lth . Man o a and a , being b th physic l ment l, a o i l o must ls g ve himse f g od mental care . a o t o o a If he ll ws himself be cr ss , cr nky, o and o out of out s ur w rried, he gets tune , of a o an d o i s a h rm ny ; disc rd dise se .

' Th e mo st imp ortant p art of gaining and retaining physical health i s t o select and prep are foods properly an d eat them cor rect l H a hi our y . ence we h ve stressed t s in or w k . B ut do n ot make the mistake of b eli eV “ Man a ing that e ating i s everything. Sh ll ” n o i s t live by bread al one . If the Spirit a a evil he lth will t ke ﬂight . In on e sentence w e shall give y ou the formula of health G et b ody an d mi n d in t o ba lan ce t hrough hi kin right li ving and right t n g . [496]

E A TING F OR HEA LTH

L et us get our b odies an d minds in tune and enj oy the nice things t hat happen t o for a i s a oo us , n ture ever reve ling her g d s and a nes be uty.

[498] IN D E X T O E A T IN G F OR H E A L T H A N D E F F ICIE N CY

PAGE A bsorption of food 9

A 241 47 1 - 475 cidity , A cute dise a se s 360- 375 A denoids A l u ous oo 19 2 1 b min f ds , A lcohol 84 389 A lcoholic drinks 479 A ll opaths 48 7 A ppendicitis 321 A rmy feedi ng 405 - 409 A os l o 41 43 306 rteri c er sis , , A o J u al oo 25 1 33 437 rtich ke, er s em ( r t) A ssi milation of f ood 9 A u o o a o 320 3 77 t int xic ti n ,

B aby feeding B acteria B ad ta ste in mouth B ags under eyes B ak ing p owder bread

B arley water B a how t o oo e ns, c k h as navy [499 ] B eauty an d right e ating B eer B eer substitutes B eneﬁcial eﬁ ect s of correct eating B u a o isc its, b king p wder Blanching nuts ’ B ody s comp osition B oils B ottle feeding f or babies Bran B a a o re d, b king p wder .

yeast B uttermilk B utyric acid

Cambric t ea Candies an d confections

at a o . C rrh, chr nic Cells of body Cereals ( ripe grain foods) Cheese cottage Chestnuts ’ Chewing one s food l h ow t o Chi dren, feed ’ Children s menus Chi r0 pract i c Chocolate Christian S cience Chronic disea se Clabbered milk

meats potatoes vegeta bles Corn brea d

Correct e ating Cottage cheese how t o make Country e ating Country town eating u a a C st rd, pl in

D asheen Dessert eating 61 - 62 Diarrhe a D iet squads . D ieting t o reduce weight Digestion D o igesti n, in intestines

of various me ats Dining car foods Discolored eyeb alls Disea se symptoms Dressings for salads Drinks of al l kinds

E a as a au of a ting, c se dise se in country an d country towns in pregnancy its effect on success in life t o gain weight [502] INDE X

t o reduce wei ght when p ast mi ddle age i when travel ng . E clectic physi ci ans E ggs cooking E lements that c ompose the body E xcreti on of waste

F alling hair F asting Fats combini ng Feeding in acute disease Feeding in chronic disea se

Feeding the baby . Feeding the chi ldren Fermentation in digestive tract e i n Fev rs, feeding Fever blisters

cooking F ood an d earning capacity Food a s health builder F ood classiﬁcation F ood combining F oods that are constipating F oods that are laxative French dressing Fruit an d nut salad dressing Fruitarians Fruit cooking Fruit dri nks u for Fruit j ices babies . . [ 503 ] F u r its, acid

raw

Frying

Gaining weight through e ating a l a s a a ﬂa o G r ic, s l d v ring G as in stomach an d bowels Germs

Ha all ir, f ing Hardening of the a rteries ’ Health foods

Hives H omeop athic physicians H ow much t o eat H ow t o eat

c ooking 1 34

- H a . 439 471 475 yper cidity ,

Imp ortance of proper eating 5 I o so au e s of ndigesti n, me c s some signs of Infantile p aralysis Insomnia Iron

Jerusalem artichoke Junket

PAGE for those past middle age 313 - 3 1 7 f or those suff ering from chronic disease 381 - 384

f or e a a s ol a 1 02 - 1 0 v get ri n , c d we ther 8

for a an a a 1 75 - 1 8 2 veget ri s, w rm we ther Middle age diet 3 03 -31 8 Milk 46 274 435 480 clabbered 47 c ombining 201 condensed 267 Milk diet 484-486

N atural salts

465 N ew thought 49 3 N itrogenous foods 19 N ursing period 257 - 262

23 25 435 450-463 , , ,

Obesity ( fatness) t Oﬁ en sive breath Oils O o as sala ﬂa o ni ns, d v ring Osteopathic physicians Overaci dity Overeating a c au se of chronic disease how t o prevent it meats in excess

a n in i n P i , feed g INDE X PA GE 26 Peanut butter 460 Peanut oil «162 Peanut roa sting 459 Peanuts 23 25 9 5 450- 463

a oo i 1 24- 1 27 Pe s, c k ng dried 23 25 Pimples ( a cne vulgaris) 35 - 36 Plethora Popular menus Potatoes cooking a a i n Pregn ncy, e ting Proteins or proteids c ombi ning overeating of Ptomaine p oisoning Pumpkins

Q uantity of food nee ded 350- 359

Radishes Rational health system Raw f oods Red nose Reducing wei ght Regular ( al lop athic) physi cians Rheumatism Ri an d e ce, ch ese

[507] S ala a of u s ds, m de fr it a of s an nu m de fruit d ts . ma de of vegetables S ala d vegetables S clerosis

S moki ng S our stomach Sp aghetti S qua sh S tarchy foods c ombining overe ating of

their source 25 S ubstituting on e food f or another 62 - 63 329 - 330 S u cculent vegetables 29 - 31 435 combining 202 cooking 135 - 1 40 S ugars 26- 27

21 7 324 332 reﬁned , ,

S u r a 1 70- 1 72 1 73 -1 74 mme e ting hints ,

S weet fruits .

S o a o oo . 133 weet p t t es, c king

Symptoms of di sease 437 - 442

Table of human weights Tapioca

f . Temperature o body , Thanksgiving dinners