EATING FOR HEALTH AND EFFICIENCY EATING FOR HEALTH AND EFFICIENCY BY R. L. ALSAKER, M.D. "Some hae meat and canna eat, And some wad eat that want it, But we hae meat, and we can eatf Sae let the Lord be thankit." — Burns BOOK ONE NEW YORK THE LOWREY-MARDEN CORPORATION :: Publishers 1921 ^fttA*" ,<* *1\ Copyright, 1917, by FRANK E. MORRISON NEW YORK AIi RIGHTS RESERVED 4£ ^9 CONTENTS OP BOOK ONE CHAPTEB PAGE 1. The Importance of Proper Eating ... 1 2. Food Classification 19 3. Meat Eating . 37 4. Cold Weather Eating foe Meat Evters . . 51 5. The Beneficial Effects' of a Correct Diet . 71 6. Vegetarian Diet .81 7. Cold Weather Eating fob Vegetarians • • 94 CONTENTS OF COMPLETE WORK BOOK ONE chaptsb pages 1. The Importance of Proper Eating . . 1 An illustration. Disease cured by proper eating. Building of strong bodies. Feed- ing most important health factor. How the body uses foods. Menu for school child. 2. Food Classification . . . 19 Starches. Sugars. Oils and Fats. Succu- lent vegetables. Salad vegetables. Juicy fruits and sweet fruits. Menu for young people with pimply faces. 3. Meat Eating . . . . . . 37 Eipened meats. Fresh meats best. Meats easy to digest. Overeating of meats. Meats as stimulants. How often to eat meats- Milk, eggs and dairy products. 4. Cold Weather Eating for Meat Eaters . " 51 Balanced meals. Advantages of proper eat- ing. Menus for sedentary individuals. Menus explained. Menu for manual la- borers. CONTENTS OF COMPLETE WORE 5. The Beneficial Effects of a Correct Diet 71 Money saved. Earning capacity increased. Common troubles, like colds, bad breath, "that tired feeling," insomnia, coated tongue, obesity and bad complexion cured by right eating. Face and figure improved and beauty increased. 6. Vegetarian Diet 81 All necessary food principles in vegetarian diet. Milk and eggs as addition to vege- tarian food. Effects of overeating of starch. Menus for sedentary individuals and manual laborers. Fruitarians. 7. Cold Weather Eating for Vegetarians . 94 Vegetarianism and health. Menus for sed- entary individuals. Cost of some vegetable foods. Menu for laborer. BOOK TWO 8. Cooejng for Health — a .... Ill Introduction. Meat cooking. Recipes. Stewing, boiling, baking, roasting, broiling, steaming, tireless cooking 5 pressure cooking, frying, seasoning. Preparing eggs and fish. 9. Cooking for Health — b .... 124 Preparing beans, peas and lentils. Prepar- ing all kinds of cereals — bread, biscuit, macaroni, mushes, etc. Cooking potatoes and other tubers. CONTENTS OF COMPLETE WORK PAGB 10. Cooking for Health — c . . . 135 Preparing succulent vegetables. Prepara- tions and recipes for vegetable salads, fruit and vegetable salads, fruit and nut and vegetable salads. Salad dressings. Cook- ing fruit. Dairy product. 11. Warm Weather Eating for Meat Eaters 15B Menus for sedentary workers, and com- ments. Menus for laborers. General hints for summer eating. 12. Warm Weather Eating for Vegetarians 173 Menus for light workers. Menus for labor- ers. Colds — their prevention and cure. Diet for those who easily take cold. 13. Correct Food Combining — a . . • 190 Importance of correct combining. Preju- dices regarding food. Simplicity in feed- ing. 14. Correct Food Combining — b . . . 197 Combining of meat and other proteins, fats and oils, milk, starchy foods, vegetables, juicy fruits and acid fruits and sweet fruits, sugar and other sweets. 15. Correct Food Combining — c . , . 204 Notes and illustrations of combining. Nu- . merous meals planned. CONTENTS OF COMPLETE WORK BOOK THREE CHAPTER PAGE 16. Eating to Reduce Weight .... 219 Fatness a disease. Several reducing plans. Normal weight. Eedueing menus. 17. Eating to Gain Weight .... 285 Thinness and longevity. Hints for different types of thin people. Thinness and hyper- acidity. Menus for thin people. Chronic catarrh and its cure. 18. Eating in Pregnancy and During the Nursing Period 248 1 ' Eating for two. ' ' Eating during the first half of pregnancy; during the last half. Morning sickness and other disturbances seldom necessary. Easy childbirth. Eat- ing during nursing period. Menus. 19. Feeding the Baby . . . . . 263 How often to feed. Mother's milk best. Artificial feeding. Cow's milk in infancy. Fruit and vegetable juices. Weaning. Cleanliness. 20. Feeding the Children . . . . 280 Feeding during second year. Feeding after second year. Lunching. Menus. Simp]© feeding. Various foods at different ages. Infantile paralysis. CONTENTS OF COMPLETE WORK CHAPTER PAGE 21. Eating after Passing Middle Age . . 303 Necessity of changing habits with passing years. Chronic disease unnecessary. Rules for retaining health. Menus for light workers. Menus for manual laborers. BOOK FOUR 22. Laxative Foods . . . . . . 319 Constipation a serious trouble. Experi- ences. Laxatives, cathartics and enemas. Menus for the constipated. How to substi- tute one food for another. 23. Constipating Foods 331 Refined foods and constipation. Effect of fresh vegetables, fruits and cream. Treat- ment of persistent diarrhea. Coffee and tea and constipation. 24. When and How to Eat . . . . 339 Work and eating time. Number of meals per day. Regularity. Heavy work and di- gestion. How to eat. Importance of thor- ough mastication. Rules for eating. 25. How Much to Eat ..... &50 Size of many portions. Rules for learning how much one needs. How to detect over- eating. Menus for those suffering with the hives. CONTENTS OF COMPLETE WORK ttHAPTEK PAOH 26. Feeding in Acute Disease . . . 360 Pain and fever. Feeding in fever. Typhoid and its treatment. Menus after fevers and fasts. 27. Feeding in Chronic Disease . . . 376 Cause of chronic disease. Its cure. Rules for feeding. Cleansing diet. Menus. How to retain health. 28. Eating Away from Home — When Trav- eling 387 Banquets. Luncheons and teas. Eating when traveling. Eating in country hotels. Meals planned. 20. Popular Menus and Comment . . . 396 Menus of a club, a diner, a diet squad. Feeding the soldiers. Thanksgiving day BOOK FIVE 30. Eating in the Country and in Country Towns 413 Reducing high living cost. Gardening. Popular country meals. Milk and eggs on the farm. Menus. Country cooking. 31. Raw Foods .433 Foods that are good raw. Raw cereals hard to digest. Meaning of disease symp- toms — coated tongue, red nose, bad com- plexion, falling hair, cold sores, etc. CONTENTS OF COMPLETE WORK CHAPTER PAGE 32. Candies and Confections .... 443 Craving for sweets. Sweet fruits and their uses. Meals containing sweet fruits. Candy meals. 33. Nuts and Peanuts ..... 450 Digestion of nuts. Their food value. Vari- ous nut preparations. Peanut preparations in detail. 34. Diet Hints foe Various Types . . . 464 Nervous types. Thin people. Plethoric in- dividuals. Fat people. Hints for the rheu- matic. Menus for rheumatics. 35. What and When to Drink: . . . 476 Coffee, tea, chocolate and fruit drinks. Al- cohol. Beer substitutes. Milk. Cereal drinks. Water the best beverage. Milk diet. 36. Popular Healing Systems Explained . 487 Allopaths, Eclectics and Homeopaths. Me- chanical systems, like osteopathy and chiro- practic. Mental systems like Christian Science and New Thought. The rational . system. DICTIONAEY OF IMPORTANT WOBDS USED IN THIS WOEK Believing that simple writing is the best, we have kept this work as free from tech- nical terms and nnnsual words as possible. The following words are very common, but often misunderstood. To illustrate the point, we call special attention to, the word "fermentation." We are giving only the ordinary mean- ing of the words, as applied to the human body. Acid. — Sour. Turns blue litmus paper red. Litmus paper is specially prepared for making chemical tests. Acute. — Sharp. Acute disease is violent and of com- paratively short duration. Albumin. — A complex substance containing nitrogen, found in all animals and many vegetables. Necessary for animal life. [xi] DICTIONARY— IMPORTANT WORDS Alkaline. — Opposite to acid. Soda and potash are alkaline. Alkaloid. — A complex alkaline substance often poison- ous. Anemia. — A disease in which there is either too little blood, or the blood is of poor quality. Arteriosclerosis. — Abnormal hardening of the arteries. Assimilate. — The process of removing digested food from digestive tract into blood stream. Also the use of this food by the body cells. Atheroma. — Degeneration of the blood vessel walls. Autointoxication. — Poisoning by waste that should have been eliminated from body. Autotoxemia. — Poisoning the blood by some substance made in the body. Bacillus (Plural bacilli). — A rod-shaped bacterium. Bacterium (Plural bacteria). — A tiny organism, com- monly called a germ, so small that the naked eye can not see it. Generally looked upon as being of vegetable origin. Cell. — A very small mass of matter, highly complex. It is the basis of the body structures. The body is made up of billions of cells and the tissues that bind them together. Plants are also composed of cells. Chronic. — Covering a long time. Opposite of acute. Combustion. — Burning. Oxygen rapidly unites with sugar or fat or body protein, producing heat. [xii] DICTIONARY— IMPORTANT WORDS Emulsion. — Oily or fatty substance finely divided and held in suspension by some other substance. Enzyme. — A body ferment. See ferment. Ferment. — A substance that has the power to break down or alter a complex compound. Yeast is a ferment, changing a part of the flour into alcohol and carbonic acid gas. Fermentation. — A large part of digestion is really fermentation, but it is so confusing to call it so in a popular work that in these volumes digestion will be called digestion, and when fermentation in the di- gestive tract is referred to, it will mean abnormal breaking down of foods, producing harmful sub- stances; that is, a form of indigestion. Gastric. — Referring to the stomach. Gastric juice is fluid secreted by the stomach, and gastric digestion is stomach digestion. Germ. — Popular name for bacterium. Also the part of any seed that begins to sprout. Hyperacidity. — Overacidity, that is, too much acid. Legume. — A group of food plants, producing, among other things, beans, peas and peanuts. Lentil. — A legume of high food value. Related to peas and beans. Lymph. — A substance resembling the liquid part of blood. Lymph circulates in the tubes of the body known as the lymphatic vessels. Masticate. — Chew. A very important thing to do. [xiii] DICTIONARY— IMPORTANT WORDS Menu. — Bill of fare; food plan. Monodiet. — Eating only one kind of food at a meaL Mucous. — Referring to mucus. The mucous membrane is the tissue that lines the body passages with access to the air, such as the digestive tract and the respi- ratory tract. Mucus. — The substance secreted by the mucous glands, which are found in the mucous membrane. Neutral. — A substance, like water, which is neither acid nor alkaline. Obesity. — Fatness. A curable disease. Ossify. — To turn into bone. Ossification is bone forma- tion. Pancreatic. — Referring to the gland called the pan- creas, which secretes the pancreatic juice. This is the most important of digestive juices. Pasteurize. — Referring to milk, it means to heat the milk to 140 degrees Fahrenheit, or a little more, and keep this temperature fifteen or twenty minutes. Ptomaine. — Substance formed when albumins putrefy, especially animal albumins. Many ptomaines are poisonous. Ptyalin. — A ferment in tne saliva; changes starch to sugar. Saliva. — Fluid secreted by various glands of mouth. Serous. — Referring to, producing or containing serum, [xiv] DICTIONARY— IMPORTANT WORDS Serum. — The liquid part of the blood, which remains after clotting. Animal serums are now popular in the treatment of various diseases. These animals are first given doses of various kinds of poison, and when the blood is poisonous enough it is drawn and injected into human beings. Succulent. — Juicy. Succulent vegetables are juicy or watery vegetables. Synovial. — Synovial fluid is the lubricant of the ten- dons and the joints of the body. It is albuminous. Tannin. — Substance of plant origin which causes puck- ering or contraction of the tissues of the body. Tea and coffee are rich in tannin. Tissue. — Tissue is body structure. Fat is fatty tissue; muscle is muscular tissue; nerve is nervous tissue, etc. Toxemia. — Blood poisoning. Toxin. — An albuminous poison produced by bacterial action. Tubers. — A class of root vegetables. Potatoes are tubers. [xvl The /llsdker Way TO GET HEALTH, KEEP WELL AND LIVE LONG THE ALSAKER WAY to get health and to keep it, as taught by R. L. Alsaker, M.D., is the commonsense, natural way of living. It is founded on facts proven in thousands of cases in actual practice. It is easy to follow, and allows the individual to enjoy the good things of hie — the choicest gifts of nature. It enables man and woman to live longer and better. Doctor Alsaker is a new type of physician. He leads body and mind away from disease, and specializes on health. He shows how to obtain and retain health. His results have been so re- markable that the sick have traveled from near and far to obtain his personal advice and guid- ance to health. But thousands who desired his services could not travel to him, so Doctor Alsaker was induced to come to them by putting the knowledge of right living into print. This enables everybody to ob- tain it, and at the cost of a single visit to a phy- sician. Good health is the result of correct knowledge put into practice. This priceless information can be obtained during one's spare moments from the writings of Dr. Alsaker. Disease is unnecessary. Health is both natural* and normal. And The Alsaker Way teaches the sick how to return to health, and shows those who are in good condition how to remain well. The Lowrey-Marden Corporation EATING FOR HEALTH AND EFFICIENCY CHAPTER 1 THE IMPORTANCE OF PROPER EATING In the spring of 1914 I was called to see three children who had suffered from whooping cough more than six months. The fourth child had died from this disease a few days before. Two of the surviving children had developed the same symptoms that the dead child showed before passing away. The parents were fearing two more deaths, and their physicians would promise nothing. They were doing all they could, giving the remedies that are approved in such cases. I told the parents that if they would fol- low directions in spirit and letter there would be nothing to fear. They were will- [i] EATING FOE HEALTH ing, so we opened the windows wide, kept the children warm — especially their feet — and qnit giving drngs. We fed the chil- dren juicy fruit and milk, and nothing else, three times a day. Between meals they got all the water they wished, and nothing else. In a few days the three children were free from coughs and then we put them on a balanced diet. They had no more trouble. Why had they been coughing for months, and why did one die? Because the feeding was wrong. They had great quantities of oatmeal and other mushy food dressed with rich milk and sugar, and they swallowed their food with- out masticating. They also made other mistakes. The parents and the attending physicians did not realize that the feeding was wrong. In this case a little knowledge about right eating would have prevented a death — to say nothing of months of sickness with its accompanying cost and care and worry. Throughout the entire life correct feed- ing will prevent disease, and cure it, as it [2] IMPORTANCE OF PROPER EATING does in childhood. This incident is merely given to illustrate the point. The aim of these lessons is to present the most important health truths so clearly and simply that no special training is needed to make them helpful. It is neces- sary to discuss a few general truths in the beginning, and upon these we shall build the superstructure of definite, practical knowledge, which every individual can ap- ply to himself. Health is the result of knowing the truth about right living and putting it into daily use. The old saying that u asa man thinketh in his heart so is he, ' ' is only a part of the truth. The whole truth is that a man is as he breathes, thinks, eats and drinks, and this is modified by his environment. Many elements help to produce health, but the one outstanding factor, the one of greatest importance, is correct eating. Those who eat properly find it easy to think to advantage, and through right eat- ing and thinking they build up the body so [3] EATING FOB HEALTH that disease cannot gain a hold. This truth has been ignored in the past and the people have paid, and are paying, for it in suffer- ing and premature dying. Everybody knows that to bnild a good house it is necessary to have fine material and make the proper use of it. The major- ity know that it is necessary to furnish good soil for the growth of grains and trees. Nearly everybody knows that farm stock can be raised in good health by proper care and feeding. But many ignore the fact that a human being has to have food of good quality, well prepared and properly eaten, if he is to be healthy. So we continue raising prize steers, blooded hogs and race horses in the most careful manner, and at the same time raise our children on any old kind of junk. If in addition to correct eating, we exer- cise, breathe plenty of fresh air, take hy- gienic precautions, and think well, ill health becomes impossible, barring accidents*. These measures will bring health to those who have lost it, and insure dependable, [4] IMPORTANCE OF PROPER EATING permanent health for those who are enjoy- ing fair or good health. The most important single health factor is the feeding. I shall not attempt to force the readers to believe any mysterious as- sertions. I have had much experience in this branch, have learned to feed correctly, and shall give this valuable knowledge to all who are willing to learn. It is not nec- essary to accept it because I say so, but because it is true and brings splendid re- sults when put into practice. A few foods, such as the natural un- cooked fruit sugars, are absorbed into the blood stream with very little change. But most of the foods have to undergo exten- sive changes before they can be used by the body. This process of changing foods is called digestion. It begins in the mouth, continues in the stomach, and is completed in the intestines. After the food has been digested it is ab- sorbed into the blood and lymph vessels, where it undergoes further modification. The final destination of the food is the va- [5] EATING FOR HEALTH rious tissues of the body, but first it has to enter the blood stream, which is the great carrier of the body, bringing food and oxy- gen to all parts, and removing the waste. Let us quickly see how food is used in the body. We can do so under the follow- ing heads : Mastication, digestion, absorp- tion and assimilation, combustion, and ex- cretion of the waste. MASTICATION Because digestion begins in the mouth, it is important to masticate (chew) the food very thoroughly, and this is especially true of foods rich in starch and sugar. The saliva contains a ferment (ptyalin) which acts upon starchy foods and sugars, helping to transform them into malt sugar, which the body can use. If starch diges- tion does not begin in the mouth, as it does not when the food is bolted, the result will in time be indigestion. It is necessary to chew foods thoroughly to produce a suffi- cient amount of saliva. A few who have [6] IMPORTANCE OF PROPER EATING exceptionally good constitutions may bolt their food for years, without any apparent bad results. But appearances are deceiv- ing, for such individuals are building for the day of wrath. Sooner or later they will have digestive troubles, after which they may acquire any kind of disease. In the human body no one organ can suffer alone. When one organ is deranged, all other parts are affected. All the vegetables contain so much starch that they should be well masticated. Fruits digest most easily when they have thor- ough mouth preparation, for they contain starch or sugar, or both. Milk well mixed with saliva does not form such hard, tough curds as it does when gulped down, and hence it should always be taken slowly. Meats are not affected by the saliva, but they should be so well masticated that large lumps are not taken into the stomach. Breadstuffs, potatoes, ripe peas and beans, as well as all kinds of nuts, should receive extra good mouth preparation. Otherwise they will not digest well. Peanuts need [7] EATING FOE HEALTH exceptionally good mastication, and so do raw salad vegetables. DIGESTION In the stomach foods of an albuminous nature, such as milk, eggs, fish, meat and nuts, are acted upon by the gastric juice. Then they are forced onward, into the small intestine. Here the food is acted upon by the fer- ments (enzymes) found in the pancreatic juice and the juices secreted by the intes- tinal walls, aided by the bile. These diges- tive juices act upon all kinds of foods — starches, fats, sugars and proteins. The bile helps to bring the fats into emulsion. If the eating is correct, everything per- taining to the part of digestion just de- scribed is normal, and the individual is unaware of the fact that digestion is tak- ing place, for normal digestion is not per- ceived by any one. It simply gives rise to a feeling of content and well being. When the digestive process is brought to the at- [8] IMPORTANCE OF PROPER EATING tention of the senses through heartburn, eructation of gas, tasting of foods after meals have been eaten, rumbling of gas, gas pressure on the heart, sour stomach, etc., it is a sign of indigestion. Indigestion can be brought about by one cause, but it is generally due to many causes working together. Some of the common causative factors of indigestion are: Anger, worry, jealousy, envy, spite, overeating, undermasticating, eating when not hungry, poor cooking, incompatible mixtures, eating too many foods at one meal, laziness, food of poor quality, use of drugs, drinks that are too hot or too cold, excessive use of condiments, use of tobacco and alcohol. This list could be extended, but this suffices to show how varied the causes of indigestion may be. Incorrect eating is the chief cause. ABSOKPTION" AND ASSIMILATION OF FOOD After the food has been digested in the mouth, stomach and intestines, the food [9] EATING FOR HEALTH products are absorbed, chiefly by little finger-like processes (villi) in the intes- tinal walls, and thus reach the blood. Some of them enter the blood stream by way of the liver, and others by way of the great lymph vessel called the thoracic duct. In the liver and in the blood further modifica- tion of the absorbed food takes place, and then it is ready to be used by the body. The body is composed of various tissues (that is, different kinds of structural ma- terial), such as fat, muscles, nerves, bones, skin and mucous membrane. Each tissue in turn is made up of millions and billions of cells so small that the naked eye cannot see them. Every cell has to be fed, for these cells work and use up the material of which they are composed. Then new materials have to replace what is burned and turned into waste. If the eating is correct all the elements needed for cell nourishment will be found in the blood, and each cell takes what it needs. In this way provision is made for growth in youth and for repairing the [10] IMPORTANCE OF PROPER EATING body so long as life lasts. A part of the food is incorporated with the cell structure and a part is burned to produce heat and energy. The burning, or combustion, is a union of the food elements with the oxygen we breathe; the result is production of heat, energy, water, carbonic acid gas and other waste. The heat is used to keep the body warm, to enable it to keep the vital organs moving, and to enable us to work and play. COMBUSTION" Every movement of the body consumes a little energy, even the winking of the eyelid. To produce energy a part of the body substance or some of the food brought by the blood has to be burned. The result of the burning is waste products, heat and energy. The heat in a normal body is about 100 degrees Fahrenheit, though the mouth temperature is a little lower than this. The energy enables the body to do both voluntary and involuntary work. The heart, lungs and other internal organs do [ii] EATING FOR HEALTH their work without calling our attention to them, so their muscles are called involun- tary. EXCKETION OF WASTE After some part of the body, that is, a portion of a cell or an entire cell or some food, has been used as fuel, the resulting waste must be thrown out of the system. In a healthy organism this is done quickly and completely. There are four outlets for the waste — the skin, the lungs, the kidneys and the bowels. These organs supplement each other, but they have their special work to perform. For instance : The lungs remove most of the carbonic acid gas from the sys- tem; the kidneys take out the urates, va- rious acids and some earthy matters ; the skin eliminates fatty and salty substances ; and the bowels are the general sewer of the system. There is a fine harmony among these organs in health. In summer* the skin is very active and the kidneys do not work very hard, hence the prevalence of [12] IMPORTANCE OF PROPER EATING skin eruptions in hot weather. When the skin is very active it relieves the lungs of a part of their work, and the bowels some- times perform a part of the work of the kidneys. So long as the food intake and the inter- nal combustion are balanced, digestion, as- similation, combustion and excretion are well performed, and the body remains in health. But if any link in this chain is impaired, the result is disease. To illustrate: Too little food produces emaciation; too much food causes obesity (fatness), indigestion or other disease. Poor assimilation produces emaciation and anemia. Incomplete combustion causes de- posits in the body, manifesting in such troubles as rheumatism, gout, lumbago, sciatica and arteriosclerosis (hardening of the arteries). Poor elimination also causes formation of deposits in the body, as well as toxemia, which is a form of blood pois- oning. In health the nutritive processes — eat- ing, digesting, absorbing, building, burning [13] EATING FOR HEALTH and waste eliminating — are balanced, and this means physical health. We cannot control the last stages of this process, bnt it is not necessary, for if we take care of the first step, the eating, the other steps will take care of themselves. All we have to do is to partake of a bal- anced ration of rightly prepared food, mas- ticate thoroughly and be moderate, and the rest of the process will take care of itself. Correct eating is the great essential, and this will be tanght in the chapters as we proceed. The whole process of nutrition can be likened to the working of a furnace. Give the furnace the right kind of fuel, in cor- rect quantities, regulate the draughts prop- erly, and the result is good combustion, which leaves as waste a fine ash that can be removed with ease. Feed the furnace improperly, and the flues choke and clink- ers form and the grates may burn out. It is exactly so with the human- body when it is improperly fed. The human body is made up of several [14] IMPORTANCE OF PROPER EATING elements, fourteen to seventeen, according to various authorities. The chief of these elements are oxygen, carbon, hydrogen, nitrogen, calcium, phosphorus, sulphur, so- dium, potassium and iron. These elements occur in the body as complex compounds. The necessary elements are found in the foods and liquids of which we partake. Some of them are gases, some are earthy and some are metallic, but the human body has to have its food in organic form, that is, substances based on plant life — all ani- mal food is based on the plants. And the plants are stored up solar energy, so we might call ourselves transmuted sunshine (no, not moonshine). By selecting good foods and preparing and eating them properly, we furnish the necessary elements to the body, and we can furnish them in no other way. If we fail to select good foods and if we habitually err in our eating, degeneration and disease are bound to ensue. So it is most important to know how to [15] EATING FOR HEALTH eat and what to eat, for correct eating is the basis of health. So much for the human machine, which is an intensely interesting object to study. Now let us close the first chapter with a day 's menu for a school child under twelve years of age. This is a balanced menu, and if you do not understand the why and the wherefore of such eating, it will be given in coming chapters. In this work we. shall not give the menus under the heading of breakfast, lunch and dinner. We shall simply plan three meals for each day, marking them 1, 2, and 3. And what follows each figure is a meal. Children should eat very simply, for that gives them the best chance to grow to full stature, strong, vigorous and healthy. [16] IMPORTANCE OF PROPER EATING MENUS FOE YOUNG CHILDKEN 1 Whole wheat toast with butter, or with but- ter and honey. (Or instead of toast, take shredded wheat biscuit and eat it dry, with butter or honey.) Glass of whole milk. 2 Brown rice, steamed or cooked in double boiler. Eaisins, either cooked with the rice or eaten on the side. Glass of milk. No sugar on the rice. 3 An egg. Cooked carrots and string beans, a large side dish of each (or other cooked suc- culent vegetables). An apple, baked or raw, preferably raw. Nut meats, not to exceed an ounce. This last item can be omitted. [17] EATING FOR HEALTH For hints regarding "What and When to Drink" see Chapter 35. For a list of succulent vegetables see Chapter 2. For use of butter and other dressings, see Chapters 8, 9 and 10. [18] CHAPTER 2 FOOD CLASSIFICATION We shall not adhere strictly to scientific names, but shall give a practical, working classification, one that will enable each in- dividual to select his food understandingly, after learning the principles that underlie food combining. The usual scientific classification is into two groups : First: Nitrogenous or albuminous or proteid foods. Second: Carbonaceous foods, that is, foods containing carbon, which is burned in the system. The food car- bons are starch, sugar, fat and oil. The first class of foods we shall call "proteins" and they include meat, eggs, [19] EATING FOB HEALTH fish, milk, nuts and others that will be named later. The second class we shall describe under the well-known names of starches, sugars, fats and oils. The natural salts found in foods, such as the salts of calcium, phosphorus, so- dium, potash and iron, are essential to hu- man health, but they do not produce heat, so we do not call them foods. Water is more immediately necessary than food, but because it does, not produce heat we do not class it with the foods. We can live several weeks without food, but a few waterless days will end in death. Water is the necessary solvent, without which all life, animal and vegetable, would soon cease to exist. In classifying foods no hard and fast lines can be drawn in all cases, for many of our foods are very complex, containing many different elements and compounds. For instance, peanuts are rich in protein, starch and oil, and hence must be classed with all of these foods. Many other foods [20] FOOD CLASSIFICATION can be placed under two or more heads. Those who are interested in food analy- sis can find tables in technical books on the subject. The knowledge of calories and food analysis is quite necessary for the scientific student of food, but it only con- fuses the lay reader who is seeking health knowledge. This work is written and pub^ lished to furnish the readers with practical health knowledge — not to present a lot of scientific facts of no practical value nor to display the erudition of the writer. For practical purposes it is sufficient to get well acquainted with the following; Proteins, starches, sugars, oils, fats, fruits and succulent vegetables. PROTEINS These are sometimes called nitrogenous or albuminous foods, because they contain nitrogen, and the most important protein is albumin. The proteins are used in all parts of the body, and enter into the formation of [21] EATING FOR HEALTH nearly all tissues. They are found in bones, tendons, ligaments and mnscles. They are in the blood, necessary for the formation of its serum. They are the basis of the lubricants of the body, such as the mucus which lubricates the mucous membranes, and the serum which lubri- cates the serous membranes, and the syno- vial fluid which lubricates the joints. Protein is necessary for human exist- ence, and nature has made broad provi- sions for its supply. It is found in abun- dance in the animal and in the vegetable kingdom. The principal sources of pro- tein are : 1. Meats of all kinds (the lean part), such as beef, veal, mutton, lean pork, chicken, turkey, duck, goose, game, both feathered and furred, in • fact, all lean flesh from animals and birds. 2. Fish of all kinds, such as trtmt, salmon, herring, pickerel, pike, cod, halibut, mackerel, sturgeon, and [22J FOOD CLASSIFICATION shad. Also shellfish like oysters (which are mostly water), clams, crabs and lobsters. 3. Legumes, the chief of which are all kinds of dried beans, dried peas, lentils and peanuts. Also green peas, and both the green and the dried lima beans. 4. Dairy products, including sweet milk, clabbered milk, buttermilk, cottage cheese and all other kinds of cheese. Cream contains but little protein, and butter practically none. 5. Nuts, especially almonds, Brazil nuts, filberts, hickory nuts, pecans, Eng- lish walnuts, butternuts, pistachios and pignolias. (Peanuts are le- gumes, not real nuts. Chestnuts contain much starch and only a little protein.) All the grains (cereals) contain protein, and there is some both in succulent vege- tables and in fruits. [23] EATING FOR HEALTH STAKCHES These are found almost exclusively in the vegetable kingdom. There is a form known as animal starch, but it is so rare and small in quantity that it is of little im- portance as a food. The starches are widely distributed in all kinds of plants. They are easily and cheaply produced and are economical foods. The starches are turned into sugar be- fore they are used by the body, and their function is to produce heat and energy. If they are taken in excess by an individual of good digestive and assimilative capac- ity, they are partly converted into fat, and the individual grows stout. If he eats them to excess and fails to digest and as- similate them, his body becomes acid and he often grows thin. Then the more he eats the thinner he becomes. The chief sources of our starchy foods are: [24] FOOD CLASSIFICATION 1. Cereals, the most important being wheats of all kinds, Indian corn, rice, rye, barley, oats. No mat- ter in what form we eat them — in bread, cakes, mushes, flaked or puffed cereals — they are starchy. 2. Tubers, the most important being Irish potatoes, sweet potatoes and Jerusalem artichoke. The dasheen is also a tuber, which resembles the Irish potato in consistency, and has an agreeable flavor. 3. Legumes, especially when they are ripe. The ripe limas, navy beans and other kinds of ripe beans, peas, lentils and peanuts are starchy. Green limas and young peas con- tain more starch than the other vegetables usually classified as suc- culent. 4. Nuts, but only a few varieties. Acorns, dried chestnuts and cocoa- nuts are rich in starch. [25] EATING FOR HEALTH Hubbard squash contains about the same proportion of starch as the Irish potato. Parsnips are rich in starch. Green bananas are about as starchy as Irish potatoes, but ripe bananas contain only a trace of starch, for it has been turned to sugar. Pumpkins are of watery consistency, and can be classed with the succulent vege- tables. Tapioca and sago are very starchy. Corn starch is the starchy essence of the corn. Spaghetti and macaroni are cereals, hence starchy. SUGARS Sugars serve the same purpose in the system as the starches. They produce heat and energy and are fattening. The sugars on the market do not enter the blood stream as they enter the mouth. They have to be changed into other forms of sugar by the digestive processes. There [26] FOOD CLASSIFICATION are animal sugars and milk sugars, but they are of small importance when com- pared with the sugars obtained from the vegetable kingdom. The principal sources of sugars are: 1. Sweet fruits, the most important of which are ripe bananas, currants, sweet grapes, raisins, sweet prunes, figs, dates and persimmons. All ripe fruits contain some sugar and the dried fruits are rich in this food element. 2. Sugar cane and sugar beets, from which nearly all of the refined white sugar is made. 3. Honey. 4. Sap of the sugar maple. Sugars taken in moderation are easily digested and quickly available for heat and energy formation in the human body. Taken in concentrated, refined form they are irritating, and if taken in large quan- tities will cause deterioration of the diges- tive organs — and the rest of the body. [27] EATING FOR HEALTH FATS AND OILS These differ greatly in form and taste from sugars, but chemically they are al- most the same. They are a carbon food, being burned in the body to produce heat and energy. A moderate amount of fat in the body is a normal, healthful thing, but a great deal of fat is a burden and predisposes to physical degeneration and disease. The chief sources of our fats are : 1. Dairy products — cream, butter and some rich cheeses. 2. Flesh of dead animals, especially pork, mutton and beef that have been fattened. 3. Fat fish, such as herring, shad and salmon trout. 4. Legumes. Some kinds of peanuts are very oily, and so are soy beans. 5. Nuts of nearly every kind. Almonds, Brazil nuts, filberts, hickory nuts, pecans, English walnuts, butternuts, [28] FOOD CLASSIFICATION cocoanuts, pistachios and acorns are rich in oil. Oils and fats are our most concentrated foods. SUCCULENT VEGETABLES Succulent vegetables are the juicy vege- tables. They cannot be classed with any of the foods that we have been discussing, for they do not contain a great amount of any food element, but they are rich in the natural salts that are necessary for health, and should form a part of the daily diet. They furnish the salts and juices that help to keep the blood alkaline, and the body pure and sweet. One trouble with a large number of peo- ple is that their bodies become too acid (sour), and if they allow themselves to remain in this condition, they cannot be healthy. Most people eat too much of the concentrated staple foods — fats, meats, breadstuff s, potatoes and sugars — and fail to take enough light food, such as the suc- [29] EATING FOR HEALTH eulent vegetables and the juicy fruits. Less bread, meat and potatoes and more of the succulent vegetables and juicy fruits will bring better health. Although the succulent vegetables are not of as great food value as such concen- trated foods as bread, butter, sugar, meat and potatoes, they are nourishing. All of them contain some protein, fat, starch or sugar, and in addition the natural salts that the body must have to remain healthy. The principal succulent vegetables are: Asparagus, beets, cabbage, carrots, tur- nips, parsnips, cauliflower, cucumber, egg plant, lettuce, okra (gumbo), onions, rad- ish, summer squash, tomatoes, spinach, kohlrabi, kale, Brussels sprouts, cone arti- choke, chard, string beans, celery, turnip tops, lotus, endive, dandelion, oyster plant, rutabaga and garlic. Though corn is really a cereal, corn in the milk, either on the cob or canned, and green peas may also be classed with the succulent vegetables. Also the pumpkin. [30] FOOD CLASSIFICATION Mushroom is a fungus. Those who are fond of it may partake occasionally, but fungous growths cannot be recommended as a steady diet. Young lima beans are quite starchy, as much so as Irish potatoes. Parsnips are also quite rich in starch. Eadishes are delicious peeled and cooked. Macaroni and spaghetti are not vege- tables. They are made from wheat and are very starchy. They are cereal foods. RAW SALAD VEGETABLES These are also succulent vegetables. However, in this work the raw salad vege- tables will be referred to as "salad vege- tables,' ' and the juicy vegetables we have listed above will be called ' ' succulent vege- tables.' ' This is both convenient and cor- rect. Cooking alters all foods, and somewhat deranges the delicate adjustment of the natural salts. Hence it is best to eat some- thing green and raw every day. The salad £311 EATING FOR HEALTH vegetables are best for this purpose, the principal ones being: Lettuce, celery, endive, romaine, chicory, tomatoes, cucumbers, cabbage, celery cab- bage, parsley, field lettuce, cress. All leaves that are relished may be used for salad purposes. Did you know that a raw spinach leaf or two are good! Eaw onions in moderation may be used for flavoring, and garlic likewise. Those who are fond of raw root vegetables and have good digestive power may occasion- ally eat some raw carrots or turnips, but they should masticate these foods very well. Grated carrot tastes well in salads. FBTJITS Fruits are rich in sugar, and, like suc- culent vegetables, they contain the natural salts that the body must have. Though many of the fruits are acid, they help to keep the body in its normal alkaline con- dition, if eaten in moderation. The term "acid fruit " means fruit that [32] FOOD CLASSIFICATION is quite sour, like sour apples, pineapples and lemons. ' ' Subacid fruit ' ' is a mild fruit, contain- ing only a little acid, such as mild pears, sweet apples and good blueberries. Some of the most common juicy fruits are: Apples, lemons, oranges, peaches, pears, strawberries, apricots, avocadoes, black- berries, cherries, cranberries, currants, gooseberries, grapes, huckleberries, blue- berries, mulberries, nectarines, olives, pineapples, plums, raspberries and whor- tleberries. The melons (watermelon, muskmelon, cantaloupe, casaba, honey dew, etc.), rhu- barb stalk and tomatoes are so like fruit that for practical purposes we can call them so. The most important sweet fruits are : Eipe bananas, sweet prunes, sweet grapes, raisins, dried currants, figs, dates and persimmons. The fruits and vegetables contain an abundance of natural salts, and these salts [33] EATING FOR HEALTH are essential for health. There are many different kinds of these natural, organic salts, and though their names are not of great importance, it may be interesting to know that some of the principal ones are the salts of calcium, sodium, iron, chlorine, potassium, sulphur and phosphorus. Eefined sugar is very high in fuel value, but it is a starvation food when taken by itself, for it lacks the necessary salts. The word "vitamine" has been used ex- tensively of late. The vitamines are deli- cate substances found in natural foods. They are destroyed by high heat, hence by cooking. Those who eat fruits and vege- tables as taught in this work need not worry about vitamines, for there will be plenty of them in the food. Now we have laid another foundation stone upon which to build health knowl- edge. Let us close the chapter with a help- ful illustration. A short time ago I saw a young lady who was full of giggles, chocolate creams and [34] FOOD CLASSIFICATION pimples. She is at the romantic age, think- ing of her Prince Charming, and naturally she wants to make a good impression. But a pimply face is a very poor front. Like many others of her age, of both sexes, she thinks that pimples just happen and it can't be helped. This is an error. Pimples, boils and carbuncles are relatives, and avoidable. They cannot occur if the blood is pure. In health the blood is pure, and health is attainable through correct eating. Plain food, rightly prepared and eaten, will prevent pimples and other disfiguring troubles. A clear skin and good complexion — ex- ternal beauty — are dependent upon good health. Many menus will be given in future chapters. The following is a hint for young people with pimples or other skin erup- tions : [35] EATING FOR HEALTH CLEANSING MENUS FOK YOUNG PEOPLE 1 Whole wheat toast, with very little butter. Glass of milk. 2 Baked potato, with one-half serving of butter. Spinach (or other cooked succulent vege- table). One or two ounces of raisins. 3 One or two eggs. (No meat until the pimples go.) Cooked turnips and string beans (or other cooked succulent vegetables). Eat all you wish of these vegetables, masticat- ing everything in every meal real well. Celery, or lettuce, or raw cabbage. An apple, either baked or raw, if desired. You will be surprised how soon this kind of eating will clear the complexion. The proper way of preparing the foods will be found in Chapters 8, 9 and 10. [36] CHAPTER 3 MEAT EATING Fkom the beginning of recorded history the human race has been fond of flesh foods, and meat has been an important part of the diet. Many look npon abstain- ing from meat as a hardship. It is no physical hardship to do so, but those who believe that flesh food is necessary to sus- tain life will suffer when they are deprived of meat — so strong is the power of mental suggestion. The majority are meat eaters, if they can obtain flesh, but there are many who think it is wrong, both morally and physi- cally, to partake of flesh foods. I shall not enter into the ethics of the case, but shall confine my comments to the physical side; that is, I shall treat the subject from the standpoint of health. [37] EATING FOR HEALTH Those who think that meat eating is wrong should eat no meat, for it is always injurious to do what one is convinced is wrong. Lean meats are rich in building mate- rials. They contain much protein, a large amount of water (often three-fourths water), some fat, natural salts and animal waste. Fat meats are similar to the lean ones with the exception that they contain less water and more fat, produce more energy and are harder to digest than lean meats. Can one eat meat and at the same time have health? some ask. The vegetarians are strongly inclined to answer, no. The answer may be true in theory, but not in practice. I have been watching this for years, and have learned that vegetarians are no healthier than meat eaters, and the reason will be given in Chapter 6. I have learned that people can eat meat and be healthy; that they can go without meat and retain health ; that they can live on a strictly vegetarian diet and retain health; [38] MEAT EATING that they can add the dairy products and eggs to the foods of the vegetable king- dom, omitting meat and fish, and remain well. A great deal depends on the prepara- tion of foods, how we eat them, and how much we eat. No matter how healthy the animal is, there is a little waste in its flesh. This cannot be avoided, for while life lasts changes constantly take place in the body. These changes produce waste, and some of this waste is always present in the cells of the flesh and in the body fluids. For this reason only healthy animals should be used for food, because they contain enough waste at best. Hogs that are so fat that they are on the point of dying from fatty degenera- tion and cattle that have been stall fed until they are ready to die of apoplexy are not healthy. Their flesh may appeal to the taste of the epicure, but it is not good food. Fresh meats are inclined to be tough. [39] EATING FOR HEALTH E'ipening softens the flesh, but if it is al- lowed to proceed far we have to give the process a different name — rotting. Eot- ten foods are dangerous, but some enjoy them. Many who overindulge in alcoholic drinks like overripe meats. Such meats and alcohol make a good team to draw the consumer into early degeneration and death. Flesh foods, especially lean meat and fish, are so unstable that they quickly go into degeneration if they are not well cared for. Ptomaine poison (a form of proteid poison) is easily formed, and this may cause serious illness and even death. Flesh foods should be fresh. Cold storage will preserve meat for months, but once meat is taken out of storage it spoils in a short time. Even while it is in cold stor- age changes are taking place in it. The safest way is to use only fresh flesh foods. This applies to fish as well as to meat, for fish spoils quickly, and bad fish is dan- gerous. Cured, pickled and preserved flesh foods [40] MEAT EATING are harder to digest than the fresh arti- cles and hence of less food value. Canned meat and canned fish are not on a par with the fresh articles, and if they are used they should he consumed shortly after the cans are opened. If these products are allowed to stand exposed to the air, they may give rise to ptomaines. The older the animal the tougher and more highly flavored grows its flesh. Also, the more waste it generally contains. For this reason those who have skin troubles, kidney disease, or any kind of deposit, such as gout, rheumatism, lumbago and arteriosclerosis, should not eat the flesh of old animals. So far as nutritive value goes, tough meat is as good as the tender flesh, and those who know how to cook can make a tough piece of meat as deli- cious and toothsome as the more expen- sive cuts. Veal is not difficult to digest, and pork has obtained much of its bad reputation through poor cooking. Chicken, lamb, mut- ton, turkey, rabbit and game are good [41] EATING FOR HEALTH meats. Beef and pork are too heavy for daily consumption, especially if they are pickled. Pickling dries and toughens the cells and makes it difficult for the diges- tive juices to penetrate them. Meats are too stimulating to give to young children. They contain extractives, which are stimulants, having no food value ; these extractives are the chief ingredients of beef tea. It is a mistake to give meat juices to the babies. These juices are easy to digest, but infants should have no arti- ficial stimulation. It is not meat eating in itself that is so bad — from the health viewpoint — but it is overeating of meat. Here in the United States, also in Australia, as well as in sec- tions of South America, meat has until lately been easy to obtain and compara- tively cheap, and the people have fallen into the bad habit of eating much more meat than necessary to furnish the body with protein. Also, the people who over- eat of meat generally neglect to partake of enough green stuff — fresh raw vege- [42] MEAT EATING tables — and as a rule they eat sparingly of fresh fruit. As a result their bodies become too acid and then they degenerate, various tissues harden, and foreign de- posits form. This is the chief cause of such ills as chronic Bright 's disease, diabetes, arteriosclerosis, apoplexy and chronic diseases of the heart. But please do not make the mistake of believing that excessive meat eating is the only factor, for bread and potatoes and white sugar and coffee and alcohol and inactivity and worry and so forth do their share. Overeating of meat is bad, but so is overindulgence in starch. The excessive consumption of meat has been excusable, for the people have be- lieved — and the majority still believe — that it is necessary. The truth is that the body does not need a great daily intake of protein, and hence if the protein is taken in the form of meat, it is not neces- sary to consume great quantities. It has been generally believed — and many still believe — that a working man has to have [43] EATING FOE HEALTH much meat to supply energy and strength. This is not true, for the man who labors hard needs very little more protein than the office man. The laborer must have more fuel to produce energy than the sedentary man, but this energy he should obtain by consuming more starch and sugar and perhaps more fat. Protein will burn in the body, producing heat and energy, but it is an expensive fuel both financially and physically, for an oversup- ply has a tendency to wear out the body. All foods are stimulants, out meats are exceptionally stimulating. In wintertime meat can be taken once a day, but in sum- mertime this is too often. During warm weather meats should not be eaten more than three times a week. Those who do not care for flesh do not need to eat it. Those who insist on eating more meat than the body can digest, assimilate and use are preparing themselves to go into prema- ture physical degeneration. Those who eat too much meat are often able to do much work for a while, but they [44] MEAT EATING cannot compare in physical and mental en- durance with those who eat little or no meat. Meats properly cooked are easy to di- gest. They are more easily and more com- pletely digested and assimilated than most of the vegetable foods. This is because they are so highly organized that they are easily broken down. The general rule about foods is that the more highly or- ganized they are, the less stable. Instabil- ity favors easy digestion, which is a form of breaking down or analyzing food. Meat eating has become a racial habit, and the majority crave this food. Some sick people have lived so largely on meat that it has to be used as a part of their diet in recovery. The body will not always tolerate great and sudden changes. What has been said about meat applies to fish. Fresh fish is very easy to digest, when properly prepared. If it is not fresh it is unfit to eat. Those who eat flesh should beware of having it prepared with condiments, spices [45] EATING FOR HEALTH and hot sauces, especially when traveling, for the seasoning is often used to conceal the fact that the flesh is so bad that it is not fit for a dog to eat. Play safe by order- ing plain meats and dressing them your- self. Pepper and peppers and mustard and hot sauces overwhelm the taste and the smell, so that one may eat rotting and rotten food without knowing it. Sausages and croquettes are not, like Caesar's wife, above suspicion. If one is not sure of get- ting good flesh food it is best to eat some- thing else. Eggs are a good food, supplying consid- erable protein. They should be fresh. Those who market their eggs should keep no roosters with the flock, for infertile eggs keep much better than the fertile ones. Milk serves the same purpose as other flesh foods, so we shall say a few words about it. Some say that milk is not fit for adult human consumption. From a senti- mental standpoint we may be doing the calf a great injury when we deprive him of his natural dinner, but we horrible [46] MEAT EATING Tinman s will probably continue this evil practice ! Some assert that human beings are un- able to digest cow's milk, after the years of childhood. This is most interesting, but it is not true. The average human being not only relishes cow's milk, but thrives upon it. For growing children it is the best food of all. Sweet milk should be taken very slowly, because mixing saliva with it prevents it from forming big, tough curds in the stom- ach, and hence makes it easier to digest. Clabbered milk and buttermilk are easily digested. If the clabbered milk is thor- oughly beaten with an egg beater, or well shaken, it becomes light and is easier to digest than the milk that is not so treated. Buttermilk and clabbered milk swarm with bacteria. A glassful may contain bil- lions of them, but that does not matter. It makes no difference whether milk is soured by artificially introduced bacteria (such as the Bacillus Bulgaricus) or by the bacteria that naturally gravitate to- [47] EATING FOR HEALTH ward milk exposed to the air. They are all lactic acid bacilli, and it is useless to pay high prices for fancy names. Pas- teurizing and boiling milk partly spoil it. Cottage cheese is nourishing and easy to digest. It is the best cheese, and the simplest. Nearly all cheeses are rich in protein and easy to digest. Most of the high flavor- ing is due to bacterial action, that is, the process of fermentation. The rule should be to eat only the mild cheeses, the ones that do not advertise too loudly. Some do not digest milk well. If they take an amount that would be moderate to most, they become bilious. Hence they should not eat milk. This chapter is written to give a broad view of the subject of proteins coming from the animal kingdom. I am not interested in the controversy between vegetarians and meat eaters, because I know that they are both right in their way. I can get along on a vegetarian diet and have done so for months; I can also do well on a [48]. MEAT EATING mixed diet, eating meat moderately and rather seldom. This is based on a great deal of experience and observation in feed- ing the sick and the well. The controver- sial arguments have made no impression upon me. Some of the principal reasons why meat causes harm are: First, it is eaten too frequently, often three times a day; sec- ond, as most people like the flavor, and it is stimulating, they eat too much at a meal ; third, it is eaten in very bad combinations, and then not only the meat, but the entire meal, is at fault; fourth, it is often badly cooked and poorly dressed, and perhaps of poor quality. Meat should not be eaten more than once a day in cold weather, nor more than three or four times a week in warm weather. It should not be eaten in combinations that are common to-day — soup, meat, pota- toes, bread and butter, vegetables, dessert and coffee. Such combining will eventually make any one sick, if it is often repeated. [49] EATING FOR HEALTH The ideal way is to take meat, plainly cooked — not fried — with cooked succulent vegetables and raw salad vegetables. To this may be added some kind of juicy fruit. (See Chapter 2 for a list of succulent vegetables and salad vegetables.) Meat, cooked succulent vegetables and fruit make a good meal; but meat, bread and potatoes make a bad combination, for such eating makes the system too acid, and it leads to overeating of these concen- trated foods. See Chapters 8, 9 and 10 for proper cooking. See Chapters 4 and 11 for menus for meat eaters. [50] CHAPTER 4 COLD WEATHER EATING FOR MEAT EATERS Most of those who work in dietetics er- roneously believe that every meal eaten must be a balanced meal, that is, that each meal must contain a certain amount of pro- tein', fat, starch and sugar. This is a se- rious error. Savages never have meals like that, and under civilized conditions it is not necessary. In fact if we persist in eating three so-called balanced meals a day, we will surely overeat. The average light worker needs concentrated protein but once a day, at the most, twice. If he takes concentrated protein three times a day he is almost sure to overeat of this kind of food. Likewise, the average city worker needs concentrated starchy food but once or twice [51] EATING FOR HEALTH a day, and if lie partakes of starch three times a day he will almost surely overeat of starch. The same can be said about sugar and fat. The best plan of eating is to try to get a balanced food intake, not for each meal, but for the day. Even if a person should miss out on some necessary food — protein, for instance — a day or two days or three days or a week, no harm is done, because the body has some of these foods stored up for use in an emergency. This is well shown in prolonged fasts, where the body lives on air and water for weeks, and even for a couple of months. There is no doubt that the human race has had weeks and months of slim pick- ings, and that there have been days when the most nutritious sustenance obtainable was water and perhaps a tasty twig to chew. To-day even the poor in the United States live in comparative plenty. .Most of the pitiful cases of starvation that come to our notice are not due so much to lack of food as to eating poor quality food, such [52] COLD WEATHER — MEAT EATERS as white bread. I am not well acquainted with the lowest depths of poverty, but among the poor I have known I have no- ticed a strong tendency to live on white flour products. No matter how much one eats of white bread, it is almost a starva- tion food, unless fresh fruits and fresh vegetables are also taken in liberal quan- tities. The same holds for refined white sugar in greater degree. Experiments have shown that animals fed on white sugar and water starve to death more quickly than those fed on water only. If plenty of fresh vegetables and fresh fruits are eaten, there is no great objection to white sugar. Only a limited amount of protein can be used in the body as protein. If more than enough is taken the protein either decays, filling the body with poisons, or it is con- verted into some form of sugar or fat. We shall not go into the chemistry of the proc- ess, but protein is broken down in the proc- ess of digestion and some of its elements [53] EATING FOR HEALTH are rearranged to help form fats and sugars in the body. So it is foolish to overeat of protein foods. This is true whether the protein is in the form of milk, eggs, fish, meat, nuts or legumes. If meat is taken to excess it causes the formation of a great deal of heat in the body, and this excess heat is a waste of energy and of food. It wears the body out to eliminate the excessive amount of waste produced after taking too much meat. Yes, it is poor policy to overeat of meat — and other forms of protein. The menus given below are for people in cities and towns who do the ordinary work in winter. What follows after each figure is a meal, and 1, 2, and 3 grouped together make a menu for one day. Sim- ple feeding helps to build health and power. [54] COLD WEATHER — MEAT EATERS COLD WEATHEB MENUS FOE THOSE DOING LIGHT WORK One or two dishes of stewed prunes. Glass of milk or a dish of cottage cheese. Vegetable soup. Two to four slices whole wheat bread with butter. Dish of gelatin. 3 One helping of roast beef, with natural gravy. Side dish each of cooked onions and parsnips. Dish of cabbage slaw. Baked apple. [55] EATING FOR HEALTH Cornbread, four or five ounces, with butter. Two to four medium sized figs, cooked or raw. 2 Dish of cooked brown rice. Eaisins, either cooked with rice or on the side. Glass of milk. 3 Two eggs, boiled or scrambled. Side dish each of spinach and cooked turnips. Salad of raw vegetables, or several stalks of celery. [56] COLD WEATHER — MEAT EATERS One large or two small baked apples. Nnt meats not to exceed one ounce. Glass of milk, if desired. Whole wheat toast (or fairly large baked potato) with bntter. Baisins, or figs, or dates, three ounces or less. Chicken, stewed or baked. Cooked cabbage, one or two dishes. Cabbage slaw, or lettuce. Dish of stewed fruit. [57] EATING FOB HEALTH One or two dishes of oatmeal (thoroughly cooked and well masticated) with either butter or rich milk, but no sugar. Not to exceed two ounces of raisins, if de- sired. Bean soup containing plenty of beans. A side dish of either parsnips or carrots. Cup custard. 3 Baked fresh fish (or some kind of fresh meat). Dish of string beans and a dish of pars- nips. Lettuce and celery salad (or cabbage slaw) . Baked apple (or dish of stewed fruit). [58] COLD WEATHER — MEAT EATERS Large dish of cooked brown whole rice, with or without raisins. Glass of milk or dish of cottage cheese. Two or three medium sized ripe bananas. Two ounces of peanut kernels or less, well masticated. (Pecan or walnut or almond meats may be used in place of the pea- nuts.) 3 Eoast leg of mutton with natural gravy. Medium sized baked potato. Side dish of green peas (or string beans). Celery or lettuce. [59] EATING FOB HEALTH Let us find out the why and the where- fore of such combining: First. The meals are simple, but good. As it is not necessary to have all kinds of food principles in a meal, we have not at- tempted to put all of them in each and every meal. But the food for the day is balanced, for there is plenty of protein, and a sufficient quantity of heat-forming food — starch, sugar, and fat. The foods are of the kind that furnish plenty of nat- ural salts to the body. The meals should be simple, because the digestive organs find it difficult to do good work when the variety at each meal is great. The first meal in the first day's menu consists of stewed prunes with either milk or cottage cheese. The prunes are rich in sugar, furnishing fuel as surely as if one takes bread and butter. The milk or cot- tage cheese is rich in protein. So the whole meal is good, for both the milk and the prunes contain natural salts, and the meal furnishes fuel and building and repairing material. [60] COLD WEATHER — MEAT EATERS Second. Yon will notice that oranges, grapefruit and other raw acid fruits are not mentioned. It is not necessary to omit them entirely, but they should be eaten rather sparingly in winter. They are good salad fruits. (See Chapter 10 for salads of all kinds.) The real winter fruits are raisins, figs, dates, sweet prunes, currants and bananas. Here is a good dinner containing acid fruit : Boast or stewed chicken. A side dish each of string beans and tur- nips. Salad of lettuce, celery and grapefruit. Dish of stewed figs, if desired. Third. Only simple desserts have been mentioned, because they are the best. Many of the complex puddings, cakes and pies are difficult to digest. Desserts should not be eaten every day, but when they are taken they should be rather plain, such as gelatine, fruit gelatine, custard, fruit either [61] EATING FOB HEALTH cooked or raw, fruit whip, plain cake like sponge cake, and ice cream. If you are to eat dessert, leave some room for it. To eat all one can of other foods and take dessert on top is a disease- producing habit. Fourth. Learn to substitute foods of one class for other foods of the same class. For instance, eggs can always be used in place of meat ; so can fish, or nuts or cheese. That is, one concentrated protein takes the place of another concentrated protein. Succulent vegetables can be treated in the same way. If cooked cabbage is given in the menu, Brussels sprouts or string beans or turnips or any other succulent vegetable can be used instead of cabbage. (The succulent vegetables are listed in Chapter 2.) Likewise, one sweet fruit can be used in place of another; or one kind of cereal food can be used in place of another. Suppose oatmeal is recommended--rwhole wheat bread or whole wheat biscuit or brown rice or cornbread or any other plain [62] COLD WEATHER — MEAT EATERS cereal food can be used in place of the oatmeal. After giving the subject a little thought it is easy to make good menus. Fifth. Suppose you have a favorite suc- culent vegetable, say cabbage. If you do not tire of it you can have your cabbage (or whatever your favorite happens to be) every day. If the menu suggests carrots and string beans for the vegetable part of the meal you can have cabbage and car- rots, or cabbage and string beans. The same is true of other classes of foods. Suppose your favorite starch is baked potato — you can omit the cereal products from your menu as often as you please and substitute baked potato. If the menu suggests rice, butter and a glass of milk, you can make it baked potato, butter and a glass of milk. Sixth. Succulent vegetables can be eat- en in liberal quantities, but they should be well masticated. If one serving or side dish of these vegetables does not satisfy, have another. Fresh foods are always best, and if possible the vegetables should [63] EATING FOR HEALTH be fresh and crisp. If the fresh ones can- not be had, get a good brand of canned vegetables, containing no coloring or pre- serving matter, if such are to be found in your market. Seventh. Suggestions for those who live in the country or in country towns will be found in Chapter 30. Eighth. For cooking, seasoning and dressing foods, refer to Chapters 8, 9 and 10. Ninth. Chapter 25 tells the amount to eat. Tenth. Chapter 35 tells what and when to drink. If you read carefully you will know how to eat, and why, before the work is com- pleted. Those who labor hard can eat much like sedentary individuals. Because of greater muscular activity the laborers need more fuel — starch or sugar or fat. Her.e are sample menus for a laboring man in winter. [64] COLD WEATHER — MEAT EATERS COLD WEATHER MENUS FOE LABORERS 1 Large dish of oatmeal. Two or three ounces of raisins or figs. G-lass of milk. Five or six slices of whole wheat bread, butter. Four or five slices of crisp bacon (or some cheese). A bowl of vegetable soup would be good with this meal. Eoast or boiled beef with some of the gravy or liquid. Large dish each of turnips and parsnips. Cabbage slaw. Dish of stewed prunes, if desired. [65] EATING FOR HEALTH Corn bread and butter. Dish of cottage cheese or glass of milk. Dish of prunes if desired. Several sandwiches made of bread, but- ter and mild cheese. (Easy to take along to work.) Fish or eggs or meat. Cooked onions and carrots. Grated carrots or turnips, with or with- out some raw leaf vegetable. Baked apple or some kind of raw fruit. [66] COLD WEATHER — MEAT EATERS In Chapters 7, 11, and 12 are numerous menus, both for warm and cold weather. The object in eating is to furnish mate- rial to repair the body; to furnish fuel to get up heat and energy; and in youth to get growing material. Our eating to date has been mostly accidental, that is, we have been eating what has been cheap and convenient to get, and that which we have been educated in childhood to like. This kind of eating is wrong, and it is up to us to correct it, if we wish to get what we can out of life. "Wrong eating results in disease, and life has little to offer to those who are full of aches and pains and dis- abilities. It is not necessary for everybody to eat alike, in fact it is not desirable. But every- body should have some good plan to fol- low, and adhere to it. To have health it is necessary to live so that the body be- comes attuned to nature, for harmony is health. Disease is discord. Most of the physical discords come from wrong eating. Most individuals dislike to change their [67] EATING FOR HEALTH ways. "What was good enough for father (or mother) is good enough for me." If a change is necessary to obtain or retain health, the change should be made. It is well worth while, as you will see by read- ing a partial list of the benefits accruing from right living: First. The cooking is simplified and made so easy that the housewife is no longer a slave to the kitchen. This in it- self is an aid to health, for a chronically tired housewife will eventually become a chronically sick woman. Second. As soon as the adjustment is made they can live more cheaply than they did previously. This is especially true in families where they are in the habit of eating meat three times a day. Third. Correct cooking and combining and eating will save doctor bills, which in some families are a big expense item. Fourth. As correct living does away with sudden attacks of disease, it prevents much worry and sorrow. Fifth. Correct living removes the fear [68] COLD WEATHER — MEAT EATERS of disease, something which constantly hangs over the heads of those who do not know how to live well. And it allows the individual to live about as long as he wishes (far beyond seventy, if he so desires). It permits him to live a complete life, and instead of leaving this world in some ter- rible upheaval that is remembered by friends and family with dread, he can "pass on" gently and gracefully without any kind of disease. The organism sim- ply gets tired out and the body fades with- out any signs of corruption or suffering or mental decay. Sixth. It adds to the earning capacity. Seventh. It adds to the individual's ca- pacity for enjoyment. Even the meals taste better. Eighth. It gives increased vigor, vim, vitality and power, as well as additional beauty of face and figure. You can choose to live a normal, healthy, satisfactory life, or to be subject to all the disgraceful sickness that is prevalent to-day. Barring accidents, we should blush [69] EATING FOR HEALTH to be ill. Sickness shows that we are dis- obeying nature's laws, which are written so plainly that he who will nse his brains, without prejudice, can read them with ease. Eight living means living according to the laws of nature. [701 CHAPTER 5 THE BENEFICIAL EFFECTS OF A CORRECT DIET In Chapter 4 we enumerated some of the reasons why proper eating should ap- peal. This is a work of health, but in this chapter we shall illustrate with a few com- mon ills, showing how right eating corrects them easily and quickly. That is one of the splendid features about proper eating : It brings health to those who are out of tune, and it keeps those who are fairly healthy or real healthy in a state of health. It assures and insures health, making it dependable. You can have health to-day, to-morrow, next week, next month, next year and five years from to-day. Bight eating is the key to this desirable and delightful life. In writing this chapter I shall draw upon [71] EATING FOR HEALTH y the experiences in my practice, to show yon what right eating has done for others. It will do the same for yon. A short time ago a bnsiness man came into my office and remarked, "You have saved me $900 in the last three years.' ' I asked him to explain and he said : "I used to spend on the average $300 a year for doctor bills and incidentals in that line, but since you taught me how to eat three years ago I have paid out only $10 for the services of physicians." ' This gentleman not only saved money, but he added to the satisfaction and pleas- ure in living. He has been saved from much worry, for since the family learned how to eat and care for themselves, his boy, who used to have frequent convulsions, has had no convulsions in three years. Saving money in this way is equal to adding that much to one's earnings. Correct eating adds much to the. pleas- ures of life. Those who eat wrong do not know how finely flavored most foods are, and cannot get full enjoyment from their [72] EFFECTS OF A CORRECT DIET meals. The keen relish that comes to those who eat properly is enjoyed by those who have good health, and by no one else. Yon know what a source of worry in- somnia is. You can sympathize with one of my patients who had been taking bro- mides nightly to pnt her to sleep, for about twelve years, when the bromides would work no more. When this lady quit taking bromides and began to eat properly she had seven restless nights, and after that she began to sleep "like a baby," as she expressed it. Furthermore, her yellowish complexion got pinkish like a baby's. The chief error in this lady's life was that she ate so much starchy food that it turned into alcohol and acids and gas in her digestive tract. Her body became very acid, and she grew too nervous to sleep well. When the diet was corrected she re- covered physical health and her former good spirits and cheerful outlook upon life. Either you are afflicted with colds or you have friends who are. Perhaps they are the kinds of colds that last all winter. [73] EATING FOE HEALTH Sometimes the sufferer has to go to bed for a few days, and sometimes the cold goes into pneumonia, or perhaps into that pest, chronic bronchitis. Can colds be prevented by right eating? Indeed they can. Those who eat right get their blood into such splendid condition that they take cold no more. Colds are due to wrong eating. (Yes, I am familiar with the theory that bacteria cause the colds.) The food ferments and fills the blood with acids and poisons. These acids and poisons irritate the mucous mem- branes, and then a person may catch cold easily. It may require only a little chilling or a draught or a wetting to bring it about after the body is in this condition. When the digestion is good and the blood pure, a little thing like a draught will not cause a cold. It is the common experience of those who are in the habit of taking colds that they recover when they change to the right diet. And of course catarrh leaves in like manner, for catarrhs and colds are closely [74] EFFECTS OF A CORRECT DIET related. Eight eating is the only sure cure for colds and catarrhs that I know. Often we go to hear a singer, a public speaker or an actor, and are rewarded with hoarse sounds. This is an imposition upon us. Singers, public speakers and actors can remain free from colds by eating right, by eating as recommended in these vol- umes. They are generally willing to pay large fees for quick cold cures. Why not prevent colds, when it is so easy and agree- able — the eating of the best foods in the right way? "That tired feeling' ' is the common com- panion of many men and women. They get up tired in the morning — sometimes more tired than when they went to bed — and they remain tired, listless and without ambition for a large part of the day, some- times all day. This is not necessary. That tired feeling comes from wrong eating. People eat foods that disagree with them, and the body fills up with waste and poison, and then the zest and the edge are gone. When they learn to eat right this dis- [75] EATING FOR HEALTH agreeable feeling fades away. Instead of being tired and depressed the individuals become vigorous, ambitions and full of vim and vitality. Some are too fat and others are too thin. Some thin individuals cannot grow fat, no matter what they do, for it is against their nature to be well fleshed. But all fat peo- ple can become normal in weight. Excess weight is very disfiguring, hence the loss of weight improves the appearance, as well as the health. Eight eating will reduce the weight of those who are fat and it will increase the weight of most of those who are too thin. Right eating and right living otherwise bring the individual back to the normal and the natural, where he feels best, looks best and is most capable of doing good work. Through right eating the body becomes sweet and pure, and all functions are per- formed easily and well. The mind becomes keener, and the individual can think bet- ter. And what is the result? No matter in what line the person is engaged he will [76] EFFECTS OF A CORRECT DIET do better. He can paint better pictures, write better stories, raise finer cattle and larger and better crops, do more and better business, perform finer mechanical or house work, and do bis work with greater ease and pleasure. Hence his income will be greater. He gets more money with less wear and tear on body and mind, and he enjoys his work and his play — his work generally becomes play — better than he did before. With the health that comes from right eating the individual increases his initiative and his energy so that those things that previously were impossible now are done with ease and pleasure. Correct eating rids the body of many little annoyances. Many have offensive breath due to a bad stomach. This is cor- rected in a few weeks by the right diet. The same is true of eructation of gas, sour stomach and heartburn. Many have a bad taste in the mouth. When they rise in the morning the mouth is decidedly unpleasant. A short time of [77] EATING FOB HEALTH proper eating removes this unpleasant taste and replaces it with a cool, agreeable sensation, which is helpful to both body and mind. The majority of those who come to me for aid have a coated tongue. This shows that the bowels are not working well. And why? Because the feeding is wrong. When they eat right long enough to correct the bowel condition the tongue clears — it gen- erally begins to clear within the first week — and the foul, disagreeable taste in the mouth gives way to a normal, pleasant taste. Every woman ought to look as well as she can as long as she can, and even men should take pride in being and appearing wholesome. Health itself is an achieve- ment, and the abounding vitality that comes from health is man's greatest asset, because possessing that he is ready to cope with anything. Beauty is a jewel that a woman should treasure, and every woman can increase her beauty, and preserve it long beyond [78] EFFECTS OF A CORRECT DIET the average period, by right eating. How is this possible? you may ask. Eight eating makes good blood. Good blood builds a splendid body and keeps it in fine shape. Such a body is adorned with beauty and endowed with the vitality that in itself is an attraction. Even a plain woman is attractive, yes, handsome, when she is radiant with health. Classical form and features are not necessary. Let us see in detail what happens to a woman who eats right to make her more attractive and beautiful. Her hair grows better and has a finer sheen; her eyes be- come bright and sparkling; her ears take on a gentle pink hue ; her skin becomes deli- cate in color, and its texture becomes finer and smoother ; if she has pimples, blotches or blackheads, they disappear; her lips re- gain their coloring ; the teeth become firmer and more glistening, while the gums re- gain their color and firmness ; and the fig- ure returns to normal. In short, a woman who eats right be- comes finer of figure and fairer of face. [79] EATING FOR HEALTH No one needs to take my word for this or anything else appearing in this chapter. Men and women can follow the directions in this book and prove the truth in their own persons. I see it demonstrated in my work right along. And I do not pretend to be a beauty specialist. Right eating will increase the earning capacity, the pleasure and enjoyment of life, the length of life, the grace and beauty of the body, and the mental and physical powers. This is a wonderful achievement, and is worth a fortune to every one who desires to live a full and satisfactory life. [80] CHAPTER 6 VEGETABIAN DIET It is difficult to say exactly what a veg- etarian diet is, for some of those who ad- vocate this kind of a diet mean one thing, and others mean something else. Strictly speaking, a vegetarian diet is composed of foods coming from the vegetable king- dom — grains, vegetables, fruits and nuts. Those who choose to live exclusively on these foods may do so, for they are good foods and contain all the elements needed to nourish the body, in a clean, convenient form. When rightly eaten a vegetarian diet is palatable and fairly easy to digest. Those who eat meats simply get their vegetables second hand. The body needs: 1. Heat and energy producing foods, which are starches, sugars and fats. [81] EATING FOR HEALTH Starches are found in abundance in all kinds of grains, Irish and sweet potatoes, ripe peas, ripe beans and ripe lentils, pea- nuts, tapioca, sago, macaroni and Hubbard squash. Sugars abound in raisins, figs, dates, ripe bananas, sugar beets, sugar cane, honey, and sugar maple juice. Oils (fats) are plentiful in nearly all nuts, pea- nuts, olives and cotton seed. 2. Building foods, that is, foods contain- ing nitrogen — usually called proteid foods. Eipe peas, beans, lentils and peanuts con- tain much protein ; so do nearly all of the nuts, except the chestnut. The grains are rich in protein, about ten or twelve per cent of the wheat berry being protein. 3. The natural salts, which are abundant in all kinds of fruits and vegetables, as well as in the grains that have not been overly refined in milling. So it is easy to get all necessary food elements from the vegetable kingdom. Some call themselves vegetarians, though they add the dairy products to their menus. [82] VEGETARIAN DIET In this way they get an additional source of protein, for the curd of milk is mostly protein, and they get fat or oil in cream and butter. From a health standpoint, this is all right. Most individuals thrive on a mod- erate amount of the dairy products. Some also add eggs. They avoid only the foods that necessitate killing. I can- not quite understand how those who also eat fish can call themselves vegetarians, but this sometimes occurs. I have met many people, a large number of them sickly, who believe that a vegetar- ian diet is the key to health. Unfortunately it is not. Vegetarians can be healthy, but they, too, have to be prudent about their eating if they desire health. I shall explain why vegetarianism often disappoints. In selecting one's diet it is as important to know how to eat and how much to eat and how to combine, as to know what to eat. And this knowledge must be put into practice. Those who mix foods that form explo- [83] EATING FOR HEALTH sive compounds in the stomach and bowels, filling them with gas, alcohol and acids, cannot have health on a vegetarian diet. Those who eat too much are bound to suf- fer, no matter what they overindulge in. Meat eaters often poison themselves with an excess of meat, while vegetarians fre- quently poison themselves with an excess of starch and sugar. As we have talked so much about fer- mentation, and shall mention it again and again, it is well to explain why this sub- ject merits so much attention: Milk, starch and sugar can be turned into butyric acid in the digestive tract, and a large amount of this acid is ruinous to health. Starch and sugar may be turned into alcohol in the digestive tract. A small amount of alcohol as a product of digestion seems to do no harm, but when large quantities are formed the body de- generates. In the process of fermentation, much gas is liberated. When the gas is excessive, it stretches some organs and causes pressure to be exerted on others, [84] VEGETARIAN DIET and this results in disease. There is al- ways some fermentation during the diges- tion of a meal, but when there is enough fermentation to fill the individual with al- cohol, gas and acid, it is right and proper to call the process indigestion, and the fer- mentation that is mentioned so frequently in this work is a form of indigestion. Meat can be swallowed without thor- ough mastication, without causing serious trouble. But those who swallow starchy foods, such as mushes, breadstufYs, pota- toes, peas, beans and peanuts, without thorough mastication, will soon get into trouble. They will become walking gas factories, poisoning themselves with the acids and alcohols they produce in the di- gestive tract. Those who have farmed know that a sour soil is not good for rais- ing our most important staples. A sour soil is a sick soil. Likewise, a sour (acid) body is a sick body. One serious and common mistake among the vegetarians is to eat too many starches at a meal, and too great quantity of them. [85] EATING FOR HEALTH The ideal way is to eat but one concen- trated starchy food at a meal, in combina- tion with lighter foods, for then the indi- vidual is not so liable to overeat of starch. But let him take three, four or five varie- ties, and he is almost sure to overeat. It is not eating more than one starch at a time that is harmful, but it is the overeat- ing, and the overeating is almost sure to follow when many kinds of starches are taken at a meal. Those who are familiar with the menus recommended by the majority of vege- tarian writers will recall that bread, pota- toes, rice, beans, fruits and vegetables are often used in the same meal. The human digestive organs can not take good care of such a meal. No matter how splendid the digestive power may be, this kind of eating will in time cause trouble. Make it a rule to eat only one hind of concentrated starch at a meal. Eating two or three or more starches at the same meal should be the rare excep- [86] VEGETARIAN DIET tion. Turn to Chapter 2 and refresh your mind about the starchy foods. There is no good reason for eating more than one variety of starch at a meal, ex- cept to tickle the palate, and the palate should not be tickled so that it will ask for more food than the body needs. The best plan is to select one kind of starch at one meal, and change to any other variety de- sired the next meal, changing about to meet the individual taste. All foods are good, but no one should try to eat all of them at one time. Some of the starchy foods are compara- tively hard to digest. All of them should have very good mouth preparation, for starch digestion begins in the mouth. Eat the starches very slowly, so that they will be well mixed with much saliva. There are two good reasons for this : First, it starts the digestive process right ; second, it helps to prevent overeating, and overeating of starch is a serious matter in the long run. Those who overeat of starch may thrive for a few years, but the time always comes [87] EATING FOR HEALTH when they have to pay for their mistakes. Some of the results are: Gas formation, which displaces the stomach and intestines downward and presses on the pelvic or- gans, as well as producing upward pres- sure against the heart. The gas also causes constipation in time, for it inflates the in- testines so that the delicate muscles in the intestinal walls can not press down upon the waste and push it onward. Another effect is formation of alcohol and acid within the digestive tract. After acidity becomes a chronic state a person may suf- fer from almost any kind of disease, rang- ing from simple hives to the serious trou- ble called arteriosclerosis. Those who overeat of starch may grow stout for a time, but after ruining their digestive organs their tendency is to grow thin, no matter how much they overeat. It is not what we eat that benefits us, but what we normally digest and assimilate. On the average, vegetable foods are more difficult to digest than flesh foods. But a vegetarian diet is not hard to digest if it [88] VEGETARIAN DIET is properly cooked and correctly eaten. Learn how to combine, prepare and eat a vegetarian diet, and yon can subsist on it to a good old age in fine health and spirits. The vegetarian diet is the cleanest that man can procnre. Those who partake of it correctly can bnild bodies that are so strong and resistant to disease that there will be no illness. Such a diet makes for internal cleanliness, and internal cleanli- ness means health. Prudent vegetarians have more endurance than the meat eaters. But this is true only of those who regu- late their eating according to correct prin- ciples. Simply being a vegetarian does not bring physical salvation. Vegetarianism, plus correct knowledge put into practice, does bring health. The following menu for a day is strictly vegetarian, and is good for those who do light work, such as office workers and housewives and clerks and brain workers : [89] EATING FOE HEALTH VEGETARIAN MENU FOE THOSE DOING LIGHT WORK Large baked apple. Three to six figs, cooked or raw. Dish of berries, if desired. Vegetable soup. Baked potato with one-half ounce peanut butter. 3 Two ounces of pecan or English walnut meats. One or two kinds of cooked succulent vege- tables, such as carrots, young peas or spinach. Salad of either fruits or vegetables. A few raisins, if desired. Masticate well [90] VEGETARIAN DIET The vegetarian laborer will find this menu appetizing and sustaining: VEGETARIAN MENU FOR LABORERS 1 Large dish of oatmeal or brown rice cooked. One or two ounces of peanuts or peanut butter. A few raisins. Vegetable soup or liberal helping of cooked carrots. Five or six slices of whole wheat bread with peanut butter. Boiled lentils or cooked navy beans. Large helpings of cooked cabbage and string beans. Cabbage slaw or a vegetable salad. Eipe olives. [91] EATING FOB HEALTH Those who live exclusively on fruits and nuts call themselves fruitarians. There are so few of these that we shall not give the subject much space. Such a diet can be made to furnish every food element that man needs. One pertinent suggestion is : Those who undertake to live on fruits and nuts should be careful not to overeat of the juicy, acid fruits in winter time. If they do they will feel chilly and lower their physical resist- ance. They should modify their foods ac- cording to the weather, and in cold weather the staple fruits should be ripe bananas, sweet prunes, raisins, figs and dates. Take the acid fruits in moderation. The nuts will be used to furnish fat and protein. In warm weather juicy fruits can be eaten freely. An individual can eat according to his needs and convictions without becoming a diet crank. The best way is to 3o what you think is best, and let the other fellow do as he pleases. [92] VEGETARIAN DIET Investigate for yourself and live so as to have health. Pay no attention to jibes and jeers of the ignorant. Those who have aches and pains should not presume to ad- vise others. "Physician, heal thyself.' ■ Correct combinations and menus for veg- etarians will be found in Chapters 7 and 12. Menus for meat eaters will be found in Chapters 4 and 11. Directions for preparing and dressing foods will be found in Chapters 8, 9 and 10. [93] CHAPTER 7 COLD WEATHER EATING FOR VEGETARIANS Whether you are a meat eater or a veg- etarian, there are many pointers in Chap^ ter 4 that apply to everybody. The gen- eral hints regarding combining, masticat- ing, substituting one food for another and simplicity in eating are as applicable to vegetarians as to meat eaters. Where the meat eaters suffer from pro- tein poisoning, the vegetarian frequently suffers from starch and sugar poisoning, and my experience has taught me that one is about as bad as the other. The exces- sive meat eater is liable to go into a state of semi-decay while still alive; the impru- dent vegetarian is prone to become stiff and creaky in the joints and go into a state of hardening (sclerosis). Both are dis- [94] COLD WEATHER— VEGETARIANS eases, and both kill if the cause or causes are not removed, and the living corrected. Before giving menus, let us look into a few errors that are common in vegetarian literature. The first one is: A vegetable (or vege- tarian) diet is more easily digested than a diet containing meat. This is not true. A vegetable diet is neither as easily nor as completely digested and assimilated as a flesh diet. All foods are easy to digest if they are properly prepared and eaten, but the vegetables are more stable than meats and hence more difficult for the digestive juices to break down so that they can be used by the body. Vegetarianism has so many good points in its favor that it needs no erroneous claims to bolster it up. To show how errors creep in, let us il- lustrate with two articles that have the reputation of being hard to digest — pea- nuts and navy beans. These foods digest easily if they are correctly prepared (see cooking Chapters), well masticated, taken [95] EATING FOR HEALTH in simple and correct combinations and in moderation. In other words, the fanlt re- sides in those who eat the foods, not in the foods themselves. It is true that if a lot of grease is cooked into beans and they are eaten with bread, potatoes, meat, pie and coffee, such a meal is hard to digest. But whose fault is it? Another mistake which was mentioned in Chapter 6 is so persistent and important that I shall dilate on it again, for a thor- ough understanding will save the careful student from much trouble. The error is that many vegetarians be- lieve that vegetarianism in itself is going to bring health. Secure in this belief they make mixtures that even the most robust stomach will find objectionable. Their pet mistake is to overload their tables and their stomachs with starch. As a result they become perambulating gas factories. The gas they manufacuture internally is not as foul as that produced by meat eat- ers, but it presses just as hard on the vital [96] COLD WEATHER— VEGETARIANS organs. Much gas is the sign of disease — ■ abnormal fermentation, that is, indigestion. Let ns thoroughly understand how use- less it is to mix a great variety of starches in one meal. I have seen vegetarians eat from six to eight starches (to say nothing about sugars, nuts, vegetables and fruits) in the same meal. But we shall be more moderate and say that the meal contains only lentils, potatoes, whole wheat bread and rice. These foods are eaten for their starch, and lentils also for their protein. If a person has baked potato, he needs no other starch in that meal. The more starches taken in a meal, the more liable one is to overeat and get indigestion. Those who habitually eat several starches at a meal will overeat, no matter how great their will power, for the great variety of food causes overstimulation of the appe- tite. Watch a person who eats many starches at a meal, and this is what you will often see: He has had enough to eat, but does he stop? Nay, nay. He sees an inviting [97] EATING FOR HEALTH piece of toast, butters and eats it ; then the eyes light upon a dainty biscuit, and it fol- lows the toast ; this stimulates the appetite and some rice goes the same way, and then perhaps a cake or a cookie. It is our silly little mistakes, just like this, that are responsible for many of our troubles. I feel almost like apologizing for writing about them, but when you know that these errors are causing disease in millions of people, and hundreds of thou- sands of premature deaths annually, you realize the importance. It is the little things, oft repeated, that count. Take care of the little things and the big things will take care of themselves. Make it a general rule to eat but one Mnd of concentrated starch at a meal. This is a safe rule. It is not that two starches are incom- patible, though two kinds eaten at a time do not digest quite as easily as one kind, but it is that the evil results described above follow the unnecessary mixing. Another mistake is made in vegetarian [98] COLD WEATHER— VEGETARIANS cooking, namely, the compounding of "mock" stuffs and vegetarian cutlets and roasts of various kinds, calling them meat substitutes. Forget about meat if you don't eat it, for you don't need it, and hence it is not necessary to talk about meat substitutes. These compounds are made of nuts and beans and lentils and vegetables and peanuts and grains and sometimes grease is added. This kind of cooking should be scrapped, for it ruins the diges- tive organs. Eating such stuff is followed by heartburn or gas formation or some other unpleasant symptom or symptoms. Be you vegetarian or meat eater, cook simply and avoid greasy messes. Another error is the faith in health foods. There are no health foods. All foods are health foods, if properly prepared and eaten. But this idea of eat- ing a special kind of food for kidneys or liver or some other organ is a mistake. Call a food health food or common food, it goes through the same process, being [99] EATING FOR HEALTH digested and carried to all parts of the body. It does not select any special organ. All foods are health foods if the eating is right, for then they bnild such a sonnd body that no part of it will be diseased. But as for special health foods, they do not exist. Remember this and save your money. Nearly all the vegetarians of my ac- quaintance partake of eggs, milk, butter, cream and cheese, so these foods will be used in making up the menus. The eggs and dairy products are not essential. Nuts and peanuts will take the place of eggs, milk and cheese. Peanut oil, or other nut oil, olive oil and cotton seed oil will take the place of butter and cream. Nearly all nuts are rich in both protein and oil. The peanut contains much oil, protein and starch. The chestnut is very starchy and can be substituted for bread or potatoes or rice or any other starch at any time. Do not [100] COLD WEATHER— VEGETARIANS class the chestnuts with other nuts, but among the starches. The menus that follow are for individ- uals not engaged in strenuous physical la- bor; they are varied enough to meet the needs of any one with normal taste. No drinks are mentioned with the meals. For drinks and drinking see Chapter 35. For amount to eat see Chapter 25. For manner of preparing and dressing the foods see Chapters 8, 9 and 10. [101] EATING FOR HEALTH VEGETARIAN" COLD WEATHER MENUS FOR LIGHT WORKERS One, two or three bananas. Baisins, one to two ounces. 2 Vegetable sonp. Medinm sized baked potato with cow but- ter or peanut butter. Celery. Eipe olives if desired. Pecan or almond nut meats, not more than two ounces. Dish of parsnips. One slice whole wheat bread with butter. Lettuce (or a dish of vegetable salad). [102] COLD WEATHER— VEGETARIANS 1 Corn bread with butter. A glass of milk or a couple of ounces of raisins. 2 Figs, cooked or soaked or raw. Apple, cooked or raw. Two ounces or less of peanut kernels. 3 Two eggs. One or two cooked succulent vegetables. Vegetable salad. Dish of fruit. [103] EATING FOR HEALTH 1 Oatmeal. Glass of rich milk. Two to four dates if desired. Baked potato with cow Or peanut butter. Dish of green peas. Lettuce or celery. 3 Pecan nut meats. A dish of turnips, and a dish of cauliflower. Stewed prunes or baked apple with cream. [104] COLD WEATHER— VEGETARIANS Bananas, baked or raw. An orange or a raw apple. Brown rice cooked with or without raisins, eaten with or without milk. (A good nourishing meal.) Baked or boiled navy beans (or lentils) String beans and asparagus. Lettuce or celery, or a vegetable salad. [105] EATING FOR HEALTH 1 Two or three slices of whole wheat toast. One or two eggs. 2 Either figs or dates. A dish of stewed apples or a baked apple. Vegetable soup. Sweet potato. Cooked onions and a dish of carrots. Vegetable salad sprinkled with nuts. [106] COLD WEATHER— VEGETARIANS 1 Oatmeal, with or without a glass of milk. Eipe banana. 2 Baked potato with cow butter or nut butter. String beans. Cup of custard. 3 Filbert or almond nut meats, not to exceed two ounces. Parsnips and spinach. Fruit and vegetable salad. Eipe olives. Vegetarian menus are easy to make up to suit the taste and the pocketbook of the individual. Peanuts and navy beans, which are generally cheap, are as nutritious as the pecan nuts and lentils, which cost more. For the food value it contains, meat is much more expensive than beans and pea- nuts, both of which are rich in protein. Bulk for bulk, nut meats are much more nourishing than flesh. [107] EATING FOR HEALTH VEGETARIAN COLD WEATHER MENUS FOR LABORERS Corn bread with cow or peanut butter. Eaisins or dates. 2 Vegetable soup. Boiled or baked potatoes with peanut butter. Cooked carrots or turnips. Baked beans or lentils. Large dish of rutabagas, and dish of string beans. Cabbage slaw. These menus are both hearty and nour- ishing, though simple and inexpensive. [108] COLD WEATHER- -VEGETARIANS By looking at the table of contents you will find that this work is divided into thirty-six chapters, showing how to live from birth to advanced years. This vol- ume has laid a part of the foundation and given some definite, practical knowledge that will show the plan and scope of the complete work. Those who desire to get the best out of it will have to read it as a whole. They will then be able to increase their earning capacity, and their physical and mental powers, add to their health, enjoyment of life and attractiveness, improve their per- sonal appearance, and retain their vigor and fine looks many years beyond the or- dinary. [109] CONTENTS OF BOOK TWO CHAPTER PAGE 8. Cooking for Health — a .... 109 9. Cooking foe Health — b .... 124 10. Cooking for Health — c .... 135 11. Warm Weather Eating for Meat Eaters . 158 12. Warm Weather Eating for Vegetarians . 17a 13. Correct Food Combining — a . . . .190 14. Correct Food Combining — b . . . .197 15. Correct Food Combining — c .... 204 EATING FOR HEALTH AND EFFICIENCY CHAPTER 8 COOKING FOE HEALTH (Meat, Fish and Eggs) Cooking as here recommended will result in greater enjoyment of food, for natural foods have a better taste, after the palate becomes normal, than the complex and highly seasoned mixtures that are so com- mon to-day. Cooking is the application of heat to foods. It should be done to make them digestible, but cooking is an art that is greatly abused. It is often practiced to make such an overstimulating appeal to the senses of taste and smell that the appetite calls for more food than the body can use. Spices, sauces and various modes of mix- [mi EATING FOE HEALTH ing have this result. The plainer the cook- ing, the better for the consumer's health, and the more it will be relished in the long run. Foods that are properly prepared are appetizing, but not abnormally stimu- lating. Living under civilized conditions, we lack the power to digest all of our foods raw. Our energy is used up in our work and dissipations. Eaw grains and many raw vegetables are difficult to digest. The cooking, when rightly performed, breaks up the tough cellulose (a fibrous sub- stance) that covers the starch cells and this allows the digestive juices to penetrate the whole mass of food. The muscle fibers of the flesh have a cov- ering of tough connective tissue. Cooking softens this tissue, giving free access to the digestive juices. Digestive power varies with circum- stances. During a tramp in the woods, with its abundance of exercise and fresh air, and lack of worry, an individual may eat twice as much as while doing office 1112] COOKING FOR HEALTH work in a city, and digest it without trou- ble. Serenity increases digestive power, while such emotions as anger, worry and jealousy decrease it. Plain cooking is by far the best, hence we shall not go to the trouble of giving di- rections for the worst kind of cooking — fancy cooking — in these pages. Those who like complex cakes, puddings and pies will have to go elsewhere for directions. MEAT COOKING Stewing: Select lean meat, cut into pieces, and put into plain, unsalted water. Simmer, that is, cook at a temperature of about 180 degrees Fahrenheit until tender. Put no salt in until almost ready to remove from fire ; or better still, let each individual season his portion at the table. At sea level water boils at 212 degrees Fahrenheit, and the boiling is indicated by rigorous agitation of the water. Simmering heat is a moderate tempera- ture where bubbles form on the bottom of [113] EATING FOR HEALTH the vessel, rise upward and break without causing violent motion of the water- — sim- ply producing gentle agitation. This takes place at 180 degrees Fahrenheit — simmer- ing temperature. There are special thermometers for the kitchen, but they are not an absolute neces- sity. Meat and vegetable stew: Cut up lean meat and cook as directed under stewing. Cook vegetables in plain water in separate vessel. When the meat and the vegetables are done, mix and serve hot. Cooking meats and vegetables together makes both the meat and the vegetables in- digestible. The fat particles affect the starch in the vegetables. Salting while cooking toughens the meat. High temperature in stewing coagulates the albumin so that the meat becomes very tough. This is the reason for stewing at moderate temperature — simmering heat. Boiling meats: Take a large piece of lean meat, plunge into boiling water and let it boil about ten minutes. Then lower [114] COOKING FOR HEALTH the temperature and let it simmer until done. The meats to be boiled should never be soaked in cold water, for even cold water removes a part of the nutriment. The few minutes of boiling coagulates the outside of the meat, which helps to keep the natu- ral juices within. If the meat is boiled a long time at high temperature, it becomes tough throughout and hard to digest. Ordinary lean meat has to be boiled 20 to 25 minutes per pound of weight. A five pound piece would therefore require about an hour and 40 minutes of cooking. Chicken needs to be boiled from 40 min- utes to one and one-half hours, depending upon size and age. Tough meats should not be boiled. They should be cooked in steamer, pressure cooker or tireless cooker. Do no salting until the meat is almost ready to be removed from the fire, or let each one salt his own portion when served. Meat broths: Select lean meat and chop up fine or grind. Cook in plain water, as [115] EATING FOR HEALTH directed for stewing, skimming off any fat that may appear on surface. When done, strain and press out the juices left in meat particles; put away to cool, and skim off the fat. Then heat up and serve. One pound of lean meat makes a quart of fairly strong broth. Eegulate strength by using more or less water. Broths are easy to digest, but not as valuable foods as most people believe. Broths should always be cooked on a slow fire. Simmering is best. Baking meats: Place the piece of meat in a very hot oven, about 400 degrees Fahrenheit, and keep it at this tempera- ture for about ten minutes. Then lower to a moderate heat, about 260 degrees Fahrenheit, and bake until it suits taste. Baste the meat with its own juice every ten or twelve minutes, adding some water to the liquid in the pan if necessary. A few minutes before removing from oven sprinkle a small amount of salt • on the meat. Because some wish their meat rare and [116] COOKING FOR HEALTH others want it well done, no specified time for baking can be given, except that the larger the piece of meat the longer it takes. The high heat in the beginning coagu- lates the outside of the meat and helps to keep the juices within. However, if the oven is left too hot, the whole piece be- comes tough. Roasting meats: We rarely have roast meats now, the so-called roasts being baked meats. The original meaning of roasting was to take a large piece of meat and place it before an open fire, turning from time to time. (You have seen old pictures of the process.) Broiling meats: Cut meat desired thick- ness. Place before a hot fire, and turn from time to time. Only experience will teach how long to broil, for it depends on thickness of meat and whether it is to be well done, medium or rare. Steaming meats: Put the plain, unsea- soned meat in individual receptacle and put into steamer, leaving until it is done. This is one of the best ways to cook not [117] EATING FOB HEALTH only meat, but nearly every kind of food. It is fine for tough joints and old birds. No food value to speak of is lost. Good steamers can be purchased on the market. They cost considerable money, but they are worth it, for they save labor and prevent waste of food, and if properly used they save fuel bills. A home cooker can be made by using a pan in which to put the water, placing a perforated disk or grate within or over it, and covering with another vessel. The foods can be put in individual dishes above the disk or grate. In this way several different kinds of food can be cooked at the same time. Steam cooking makes the food easy to digest. Fireless cooking of meat: Put unsea- soned meat in receptacle, place in the cooker, following directions that go with the cooker. However, do not season. This is a good way to cook, for it leaves the foods tender and easy to digest, and the cooker does not have to be watched. Of course, the fireless cooker has to be [118] COOKING FOB HEALTH heated when the cooking is begun, but that is all the heat needed. A tireless cooker will soon pay for itself, for it requires less fuel and labor than the ordinary mode of cooking, and it leaves the foods easy to digest. One can put the foods into the cooker, fix the heat and leave it for hours. Pressure cooking of meats: Prepare meat exactly as for steaming, and follow the directions that come with the cooker, but it is not necessary to season the meat. This is a form of steam cooking, but much quicker than steaming. For those who must prepare meals in a short time pressure cooking is the best method. Those who have lived in high altitudes know how difficult it is to boil foods. A pressure cooker will solve their problem. Pressure cookers are somewhat costly, but they require very little fuel to operate. Those who use gas will save the purchase price in gas bills within a few months. They are labor savers and the foods cooked in them are wholesome. [119] EATING FOR HEALTH Frying meats: Those who cook for health do no greasy cooking. Frying causes the fats to penetrate and toughen the muscle fibers so that they become diffi- cult or impossible to digest. Gravies: Use only the natural gravies, not gravies made with brown flour or other thickening. Natural gravies are the meat juices that escape during cooking, some- times mixed with water. The liquid in which meats are boiled contains much of the nourishment, so it should be used, per- haps for soup. Seasoning meats: Either season them with a little salt a few minutes before re- moving from the heat, or let each individ- ual do his own seasoning at the table. A moderate amount of salt is all the season- ing needed. Mustard, pepper and sharp sauces cause overstimulation and overeat- ing. Hence avoid them. These directions apply to all kinds of meat. [120] COOKING FOE HEALTH FISH COOKING Fish should not be fried. It is good broiled or baked. Fish soups are relished by some, but most of us do not care for them. Boiling fish : Because fish has a tendency to cook to pieces, it is not always easy to boil fish. Here is a good way: Boil only large fish. Clean and put into enough boiling water to cover completely. The water then stops boiling, but allow it to come to a boil again. Now lower the temperature of water to simmering heat, and allow to simmer until done. Allow nine or ten minutes for each pound of fish. For a five pound fish one would boil 45 or 50 minutes. About two tablespoonfuls of lemon juice to the gallon of water will help to prevent the fish from falling to pieces, making the flesh firm and white. The special fish kettles on the market are good for cooking fish. [121] EATING FOE HEALTH COOKING EGGS Boil, coddle, steam, bake, poach or make omelettes of them. Have them soft or well done according to individual taste. Frying should be avoided. Boiled eggs: Soft boiled eggs are pre- pared by putting into boiling water and allowing them to boil two or two and one- half minutes. Hard boiled eggs are usually cooked from five to seven minutes, but this is the wrong way, for it produces a tough egg. The right way is to let the eggs cook from twenty to thirty minutes, and the latter period is preferable. This gives a deli- cious, mealy egg. Coddled eggs: For each egg use a quart of boiling water. The water is to be re- moved from the fire, the eggs dropped in, the vessel covered and allowed to stand seven or eight minutes. Poached eggs: Carefully break strictly fresh eggs into saucer, slide into gently boiling water. Place vessel so that the wa- [122] COOKING FOE HEALTH ter remains hot, but does not boil any more — simmering beat. Baste yolks with the hot water and cook to suit taste. Omelette and scrambled eggs: Prepared in various ways. Beat eggs up with water ; or with water and milk; or with milk; or with cream and milk. Put into hot pan that has been lightly greased. For scram- bled eggs stir; for omelette do not stir, but turn one-half onto the other. Cooking in a pan lightly greased does not impair the food value, but cooking in much grease does. [123] CHAPTEE 9 COOKING FOR HEALTH (Legumes, Cereals, Tubers) The most important starches fall under three heads — legumes, cereals and tubers — and we shall take up the cooking in this order. Peas, beans, lentils and peanuts are the chief legumes. Peanuts we shall not treat in this Chap- ter, but shall devote all of Chapter 33 to Nuts and Peanuts. COOKING LEGUMES Bean soup: Clean and wash the beans and soak them overnight. Put them on to cook in the water in which they were soaked, and let them cook until tender. Use [124] COOKING FOR HEALTH soft water for cooking all legnmes, if pos- sible. If soft water cannot be bad, use a little soda. The beans can be left whole or mashed ; much or little water can be used to make soup of desired consistency. Salt, fat and meat cooked with the beans make them hard to digest. If a bean soup with meat flavoring is desired, cook the beans in one vessel and the meat in an- other, and when both are done, mix and season. Bean soup can be made in fireless cooker or steamer. Pea soup or lentil soup: Use peas or lentils instead of beans, and prepare ac- cording to directions for bean soup. Boiled beans: Make like bean soup, ex- cept that more beans and less water are used. Do not cook beans with pork or other meat or grease of any kind. If you wish a meat or fatty flavoring, cook the beans in one vessel and the flavoring sub- stance in another, and when both are done, mix. Add no seasoning until beans are [125] EATING FOB HEALTH almost ready to remove from fire, or let each individual season to suit taste at table. Boiled peas or toiled lentils: The prepa- ration is the same as for boiled beans. Cooked lentils are truly delicious, and very nourishing. Baked beans: Clean, wash and soak overnight. Parboil three or four hours in water in which they were soaked, adding needed water from time to time. Put into non-metallic vessel and place in oven, but do not add tomatoes or meat or grease of any kind. Molasses, or honey, or maple sugar, or brown sugar may be stirred in before beans are placed in oven, but avoid great amounts of sweetening. Bake until done. Dress when served. Beans prepared in this way may be eaten plain or dressed with butter, or olive oil and salt in modera- tion. Do not add vinegar or tomatoes or lemon juice, for that has a tendency to produce fermentation in the digestive or- gans. Prepared in this way and well mas- ticated beans are easy to digest. [126] COOKING FOR HEALTH Those who wish bacon or other pork dressing should prepare dressing in sepa- rate dish and when both are done, mix. Baked peas and baked lentils are not nsed as much as baked beans, but they may be prepared in the same way. Ripe limas only need to be washed and cooked until they are tender. COOKING CEKEALS Yeast bread: It is useless to give recipe, for there are many good ways, and each one has a favorite. "White bread is a poor food. It is a crime to make children live on white bread. Rye and whole wheat breads are good. Yeast bread is somewhat wasteful, for in working about ten per cent of the food value of the flour is turned into alcohol and carbonic acid gas, which escape into the air. Fresh yeast bread should not be eaten, for it is not well mas- ticated. Sometimes the yeast fungi begin to work in the stomach, producing more [127] EATING FOR HEALTH carbonic acid and more alcohol, which is bad for the health. Toast: Let the bread be two days or more old. Slice rather thin. Put into warm oven (not hot) and let it slowly bake until it is crisp throughout. This is real toast, and enough can be made at a time to last several days. Slightly scorching slices of bread near the fire does no good. Unleavened or French bread: Make flour into firm paste with water, salting moderately. Eoll out thin and bake until it is crisp throughout. White flour is usu- ally used, but rye or whole wheat flour may be used, or a mixture of whole wheat and white flour. Milk or cream or butter added makes a richer bread, and the flavor is good, but shortening makes it a little more difficult to digest. If shortening is used, roll the paste thin and bake crisp as a cracker. Baking powder bread, biscuit or sticks: Here is a good recipe : One quart of flour, well sifted; a little salt and heaping tea- [128] COOKING FOR HEALTH spoonful of baking powder. Sift together three or fonr times. Add one or two table- spoonfuls of soft butter. Mix quickly into stiff dough with milk, roll thin, cut into strips (sticks) or biscuits, place quickly into pan and bake in hot oven until there is a crisp crust on bottom and top. The taking time is about twenty minutes. Those who want their biscuits light must sift the flour several times, to work air into it, make the mixture quickly, and bake in hot oven. This may be made of any kind of flour. It is almost impossible to make a light loaf of bread according to this recipe, but the thin sticks and biscuits are fine. Ready-to-serve cereals: Flaked and puffed cereals, if well made, are good but rather expensive foods. Shredded wheat biscuit and triscuit are fine food products. But these foods should not be piled high with sugar and soaked in cream. They should be eaten dry, with butter or nut butter, and thoroughly masti- cated. [129] EATING FOR HEALTH Macaroni and cheese: Take a cupful of macaroni, break it up, place in two quarts of boiling water and allow to cook until tender and then drain. This usually takes twenty minutes. The water is generally salted. It may require a little more than two quarts of water for a cup of macaroni, which will make a big dish of macaroni and cheese. Take buttered baking dish; place layer of macaroni and then layer of cheese, re- peating as often as desired and finishing off with layer of cheese. Add milk to al- most cover, put into oven and bake until top cheese is brown. Rice and cheese: Take boiled or steamed rice and use it in place of macaroni, and proceed in same way as in recipe just given above. Com bread: There are numerous rec- ipes, most of them quite complicated. This makes a tasty corn bread: Two cups corn meal ; one-half cup wheat flour; one tablespoonful sugar; one-half teaspoonful salt; two teaspoonfuls baking [130] COOKING FOR HEALTH powder; two eggs; one and three-fourths cups milk. Sift corn meal, flour, baking powder, salt and sugar together four or five times; add eggs and milk, stir well, pour into a hot buttered pan, bake a good brown in hot oven. The top is usually smoothed with a little melted butter to make the crust crisp. • Com mush : Cook corn meal in plain wa- ter until it is done, using moderate amount of salt. The mush can be cooked directly over fire, in double boiler, in fireless cooker or in steamer. Serve with rich milk. Oatmeal or rolled oats: Stir meal into water, and cook in double boiler, steamer or fireless cooker until thoroughly done, using moderate amount of salt. Oatmeal must be cooked several hours to be done. Serve with rich milk or butter, but no sugar. Masticate real well. Those who like the flavoring may cook an onion with their oatmeal. Boiled rice: The brown whole rice is best. Cook like oatmeal and serve in the same way. [131] EATING FOB HEALTH Eaisins to suit taste may be added to the rice and water. Children nsnally think this is fine. Boiled wheat: Wash the whole wheat berries and cook same as oatmeal, applying the heat nntil the berries are tender. Serve like oatmeal and masticate well. This is rather an uncommon dish, but some like it. Gluten breads: Can be bought on the market. They are of no special value in Bright 's disease or any other disease. They are nourishing, but they are not "health foods' ' any more than whole wheat bread or apples or carrots or cabbage. COOKING TUBEES Potatoes should not be cooked in grease, for that makes them difficult to digest. Nor should they be peeled and cooked in water, for that deprives them of much food value. Nor should they be peeled and soaked in cold water, for a large part of the food value and some of the natural salts are then left in the water. [132] COOKING FOR HEALTH Baking: Clean the potato well, place in moderate oven and let bake nntil a fork can be rnn into the potato with ease. Some potatoes are too watery for baking pur- poses. Dress with cow butter or nut butter, and a moderate amount of salt if desired. Those who like the jacket may eat a part of it. Boiling potatoes: Clean well, place in boiling water, in the jacket, and cook un- til a fork can be run through the potato with ease. If the potatoes are too highly flavored, cut off one or both ends before placing in vessel. Steaming, fireless cooking or pressure cooking: It makes little difference whether the potatoes are peeled or cooked in the jacket by these processes, for the salts and nourishing parts are not washed away. Steamed potatoes are very good. Potatoes rightly cooked digest easily. German fries and French fries: Don't cook that way. Sweet potatoes and root artichokes may be cooked like the Irish potato. [133] EATING FOR HEALTH Hubbard squash is not a tuber, but it is a good food. Boil or steam or bake or cook in fireless cooker or pressure cooker until tender. For baking purposes, leave the peel on. In steaming peel or do not peel, as you please. It may be interesting to know that if a person wishes to do it, he can live in splen- did health on baked potato, milk and water, indefinitely. [134] CHAPTEE 10 COOKING FOE HEALTH (Succulent Vegetables, Salad Vegetables, Salads of All Kinds, Salad Dressing, Fruits, and Dairy Products) For list of succulent vegetables see Chapter 2. Very few know bow to prepare these vegetables. It is common to throw away the best part of them. COOKING SUCCULENT VEGETABLES Boiling: This is the most common way to prepare succulent vegetables, and though it is all right when properly done, it is not the best way. Here is the correct way to boil vegetables: Clean the vegetables, but do not soak [135] EATING FOB HEALTH them in water after they are peeled. Put into vessel and use enough water to keep them from burning, but not enough to have any left to throw away. Cook until tender, using very little salt. Serve vegetables with their share of the liquid. This liquid is to be eaten with the vegetables or in the form of soup. Do not throw it away, for it contains a large part of the natural salts and also of the nourishment. Steaming: Clean the vegetables, and if necessary peel. Place in individual cup or bowl and put into steamer and keep them there until they are tender. Most vege- tables need a little water in the bottom of the cooking vessel in which they are steamed. This liquid should be eaten with the vegetables. A good way is to serve the vegetable juices in individual cups in place of tea or coffee. Fireless cooking or pressure cooking: Prepare as for steaming and aUow the vegetables to remain in the cooker until they are done. Dressings for succulent vegetables: The [136] COOKING FOE HEALTH simpler they are the better. Here are a few good dressings : 1. Moderate amount of salt. 2. Salt and butter. 3. Butter and nothing else. 4. Salt with olive oil, or peanut oil, or cottonseed oil. 5. Some kind of salad oil and nothing else. 6. Plain cream, either sour or sweet, oc- casionally. 7. Mayonnaise dressing. 8. No dressing at all. Do not use the flour dressing, usually called cream dressing. There is no good excuse for pepper. Lemon juice may be used in moderation. Spinach is usually cooked wrong. Here is the correct way: Wash well and shake off excess of water in a clean cloth. Put about two tablespoonfuls of water in bot- tom of vessel and put in the spinach. Place over fire, and the spinach will wilt and cook in its own juice. Let cook slowly [137] EATING FOR HEALTH until tender, usually about fifteen minutes. Serve with its proportion of the juice, which is the best part of the spinach, though it tastes strong at first. Spinach may be steamed. Greens of all hinds: Cook like spinach, but you will need more water, and per- haps have to cook longer. Some good greens are chard, turnip tops, young beet tops with or without the beets, mustard, dandelion and kale. Always serve the juice of all vegetables, whether boiled or steamed. A good way is to serve the juice in individual cups. Tomatoes: Cook them in very little wa^ ter and their own juice, but not with crumbs of bread and crackers. Asparagus: Good steamed. Baking: Some vegetables are good baked. Onions, squash, red beets and sugar beets are among these. Egg plant : Peel and cook like any other vegetable. They are good steamed. Peel, cut up and place in steamer and let the [138] COOKING FOR HEALTH vegetable remain until tender, and then dress to suit taste. Do not slice, roll in egg and cracker crumbs and fry. Cabbage: Never to be seasoned while cooking. Simply cut into pieces of desired size and boil, or put into steamer, tireless cooker or pressure cooker until it is ten- der. Cooked this way it is delicious and easy to digest. Never, never cook cabbage with pork or other meat, for then it is hard to digest. Sauerkraut is fermented cabbage, put down in brine. It is not as good as fresh cabbage, but it is allowable. It should be cooked in plain water. Casserole cooking is all right for vege- tables, and other foods. Vegetable soup: Take equal parts of from three to five succulent vegetables (list of which you will find in Chapter 2). Chop up and cook in plain water until tender. When done, add salt to taste and enough water to make of right consistency. Some [139] EATING FOE HEALTH milk may be added in place of the water, but not until the vegetables are done. If one starchy ingredient, such as ripe peas or ripe beans or rice or barley or po- tato, is desired, it is all right. Here is a sample soup : Equal parts of carrots, onions, celery, cabbage and potato chopped up ; cook according to directions. Puree is made by mashing the vegetables and thinning to required .consistency. VEGETABLE SALADS Most of the time vegetable salads should be made of the raw salad vegetables, which help to keep the blood alkaline, and pre- vent acid fermentation in the digestive tract. Make the salads simple. Those with normal taste will like them best so. It is not necessary to have a combination salad, for one kind of salad vegetable will do. The following are the best salad vege- tables : Lettuce, endive, romaine, tomatoes, cabbage, celery, cucumbers, cress, celery [140] COOKING FOR HEALTH cabbage, chicory, mild green peppers, pars- ley, radish, green onions, mature onions and garlic. A small amount of onion or garlic or some green peppers may be used to flavor any vegetable salad. Many kinds of salad can be made, and I shall suggest a few as an aid : 1. Lettuce and celery. 2. Lettuce and tomatoes. 3. Lettuce and cucumbers. 4. Lettuce, cucumbers and tomatoes. 5. Plate of lettuce. 6. A dish of tomatoes. 7. Tomatoes and celery. 8. A dish of sliced or chopped cabbage (slaw). 9. Cabbage and celery. 10. Cabbage and a few green peppers. 11. Celery cabbage and tomatoes. 12. Cabbage and cress and celery. 13. A dish of celery cabbage. 14. Cabbage, tomatoes and a little onion. 15. Eomaine and boiled or steamed stringbeans. (In winter.) [141] EATING FOB HEALTH 16. Lettuce and grated carrots. 17. Chicory and cucumbers. 18. Endive and tomatoes. 19. Eomaine cucumbers and celery. What is known as potato salad is noth- ing but messed up potato, and does not come within the meaning of salad, as the term is used in this book. The salads of which we speak are taken because they contain an abundance of the juices and salts needed to keep the body sweet. Salad dressings: They vary according to individual taste, but they should be sim- ple. Many take so much vinegar with their salad vegetables that they derive no bene- fit from these good foods. Omit the vine- gar from the cooking and eating. Vinegar, like alcohol, is the product of fermenta- tion, and is dead. Chemically it is acetic acid. If acid (sour) is wanted, use lemon juice or orange juice or grapefruit juice or pineapple juice. The lemon -juice is best. Some dressings follow, and you can take [142] COOKING FOR HEALTH your choice, remembering that the simpler the dressing the better. 1. Salt. 2. Salt and olive oil. 3. Salt, olive oil and lemon juice. (Eec- ipe for French dressing will be given below.) 4. Salt and lemon juice. 5. Lemon juice, or other sour fruit juice. 6. Olive oil or peanut oil or cottonseed oil. 7. Olive oil and lemon juice. 8. Mayonnaise dressing. (See recipe be- low.) 9. Sour cream in moderation. 10. Grapefruit juice and olive oil. 11. Pineapple juice and salt. 12. Not to exceed tablespoonful of honey, or a sprinkling of brown sugar or maple sugar. 13. Fruit and nut dressings. (Sugges- tions given below for making.) 14. No dressing whatever. [143] EATING FOR HEALTH Dressing No. 14 is very good, and en- joyed by many who have natural taste, for it leaves the foods with their original de- licious flavors. If sweets are used for dressing, he moderate. French dressing: It is usually made of olive oil, vinegar, salt and either pepper or paprika. We shall simplify it, and make it from olive oil, lemon juice and salt. There is no fixed formula, so those who do the mixing will have to suit taste. "When much lemon juice is used the oil will float on top. One formula: Stir together one part lemon juice, six parts olive oil, salting to taste. Another formula: Stir together one part lemon juice, two parts of olive oil and salt to taste. The parts are taken by measure. In the second formula twice as many tablespoon- fuls of oil are taken as of lemon juice; in the first formula, six times as many. A very simple and good way is to let each individual do his own dressing. Let [144] COOKING FOE HEALTH him pour as much oil upon his salad as he desires; then let him squeeze what lemon juice he wishes on top of it, and salt to taste. Mayonnaise dressing: To make this is an art, and requires much labor. It is not worth while unless one is very fond of it. There are many formulas, and I shall give but one : Stir not to exceed one-fourth teaspoonful of salt into the yolk of egg (raw) in mixing bowl. Drop by drop add eight ounces (one- fourth quart) olive oil, stirring rapidly all the time. When this amount has been stirred in add a few drops of lemon juice and a few drops of oil, alternating with the oil and lemon juice until the desired amount of dressing is made. The oil thick- ens the dressing and the lemon juice thins it, so you can regulate the consistency by using more or less of these ingredients. With one egg yolk almost a pint of dress- ing can be made. If a full quart of dress- ing is desired, it is best to take three egg yolks. [145] EATING FOR HEALTH To make good dressing it is necessary to keep the ingredients cold and stir rap- idly. In summer keep the mixing bowl in a pan of chipped ice while making dress- ing. Fruit and nut dressings: These contain other ingredients than frnit. Many tasty ones can be concocted. Here are some sug- gestions : One dressing: Measure out one part peanut butter, one part lemon juice, two parts pineapple juice (or orange juice). Mix well and beat into creamy consistency. Another dressing: Almond butter one part, orange juice two parts. Beat well. Another dressing: Two parts rhubarb juice, one part honey, and beat well. Use as it is, or beat into it one part peanut oil or olive oil. Ehubarb juice, grapefruit juice, orange juice and lemon juice are good acids to use in dressing salads. Hundreds of simple, tasty dressings can be made by combining fruit juices and ground nuts, with or with- out peanut oil or olive oil. As a rule, use [146] COOKING FOB HEALTH two parts of oil to one part of fruit juice, and about the same amount of nut butter or flaked nuts by weight or measure as of fruit juice. Always beat well. Most of the fruit-nut-oil dressings can be made into creamy consistency. VEGETABLE, FKTJIT AND NUT SALADS Raw fruits may be combined with vege- tables to make delicious salads. These are tine for summer eating. When nuts are added, the salad becomes very nourishing. Any number of salads may be made, and we shall give a few samples to show how. You can use these recipes, or you can work out combinations of your own: 1. Lettuce, celery and grapes. 2. Celery, apples, pecan nut meats. 3. Lettuce, grapefruit, apples. 4. Lettuce and avocado (alligator pear). 5. Cabbage, apples and nuts. 6. Sliced apples garnished with grated carrots and English walnuts. 7. Lettuce, oranges and raisins. [147] EATING FOE HEALTH 8. Bomaine, oranges and raisins. 9. Cabbage, apples and raisins. 10. Endive, grapes, pecans. 11. Celery, pineapple and almonds (or other nnts). 12. Sliced cabbage, celery and nnts. 13. Celery, chopped figs and pecans. 14. Endive (or lettuce), grapefruit, flaked peanuts. We have kept the number of ingredients down to three, but there is no charm about this number. You can have four or five ingredients, or you can have two. But it is not necessary to go to the trouble of making complex salads, when simple ones are just as good. Dress these fruit and vegetable salads with the same kind of dressing suggested for the vegetable salads. You will find the dressings called fruit and nut dressings good. These salads are good without any dress- ing. Sometimes whipped cream makes a good dressing. [148] COOKING FOR HEALTH FBUIT SALADS Take two or more ripe raw fruits, adding nuts if desired. Either dress as already suggested or eat without dressing. One good dressing is cottage cheese (di- rections for making given in this Chap- ter), thinned out and well beaten. Either sour or sweet milk can be used for thin- ning. A fruit salad with this kind of dress- ing will make a good summer lunch. The following will help you to select fruits and make your own combinations : 1. Oranges, sliced bananas, nuts. 2. Apples, oranges and nuts. 3. Apples, grapefruit and nuts. 4. Peaches and grapes. 5. Pears, sliced bananas, raisins. 6. Peaches, one kind of berry, with or without nuts. 7. Cantaloupe and berries. 8. Apples, pears, nuts. 9. Apples, ripe bananas, pineapple. 10. Grapes, tomatoes, chopped figs. [149] EATING FOE HEALTH 11. Apples, bananas, raisins. 12. Apples, oranges and raisins. Any kind of raw fruit or berry that is relished can be used for salad purposes. COOKING FRUITS Most of the fruits are best eaten raw. They need no preparation and no dressing beyond what nature has given. Most fruits are better flavored raw than cooked, and more productive of health. Fruits should not be loaded down with cream and sugar. Most of them are best eaten perfectly plain. Sugar and cream usually lead to overeating, and sickness will result, no matter how good the foods may be, if one overeats. If fruits are eaten as an excuse for overeating of sugar and cream, they do harm. If they are eaten for their own sake, they are blood purifiers. Fruits and nuts are the finest foods that nature has given us. (For discussion of "Nuts and Peanuts' J with recipes, see Chapter 33.) [150] COOKING FOB HEALTH Fruit puddings and pies are not the best of foods. It is best not to use them, but those who use them should do so rather rarely — not every day. No directions will be given here for that kind of cooking. Stewing fruits: Clean and if necessary peel. Put fruit into plain water (no sugar) and cook until tender. When the fruit is about done, add moderate amount of sugar or honey, that is, if it needs sweetening, and stew two or three minutes longer. Do not have the fruit boil violently. Stewing dried fruits: Wash and soak from an hour upward. Soaking is not ab- solutely necessary, but usually makes the fruit more tender. Stew gently in plain water until about done. Then, if desired, add sugar or honey in moderation and stew a few minutes longer. Boiled whole apple: Place whole apples in deep stewing pan. Add about one cup of water to each apple." When almost done, add sweetening, quantity depending upon the tartness of the apples. The vessel is to be covered and the boiling gentle. Cook [151] EATING FOB HEALTH until the skin bursts and the apple is tender throughout. Coring is not desirable. This is a delicious dish. Stewed prunes: Wash and soak a few hours (over night if you wish). Stew un- til tender. If the prunes are sweet, add no sugar. If they are sour, use moderate amount of sweetening. Stewed raisins, figs or dates: These fruits may be treated like prunes. The dates need no soaking, and they are al- most too sweet when cooked by them- selves. Soaked prunes : Take nice sweet prunes, wash them and put into deep dish or jar. Add enough hot water to almost cover them. Cover dish tightly and put aside for eight or more hours. Serve the prunes as they are with their portion of the juice. Soaked raisins and figs: Prepared like soaked prunes. Apples and dates stewed together: Peel and slice apples ; to each medium sized ap- ple used take from two to four dates, de- pending on your sweet tooth* Stew to- [152] COOKING FOR HEALTH gether in plain water, bnt add no sweeten- ing. Figs or raisins may be nsed in place of dates. Baked apple: Place apples, either cored or nncored, into deep pan. To each apple add about one-third cup water and a tea- spoonful or more of sugar. If the apples are sweet, no sugar is needed. Bake until tender throughout, and serve apples with their proportion of the juice. Steamed fruits: All fruits that are good stewed are good steamed. Simply clean, add some water and the sweetening needed, and allow to steam until done. Fruits can also be cooked in pressure cooker or tireless cooker. But please remember that the raw ripe fruits, as the sun cooked them, are best. Olives: The ripe ones are best. Can be eaten with any salad. Rhubarb: This vegetable is stewed like fruits. Baked banana: Peel, place in pan, bot- tom of which is covered with water; put into quick oven, and let bake from twenty [153] EATING FOR HEALTH to thirty minutes. Baking bananas should be a little green. DAIRY PRODUCTS Thorough cleanliness should always be observed in handling dairy products. When milk is boiled it is not as good food as the uncooked milk, for it becomes more difficult to digest, and it loses its delicate balance, spoiling some of the natural salts. Milk should be taken in its natural state, and very little milk should be used in cooking. Clabbered milk: Place the fresh milk in china or earthen dish (not a metal one)' and let it stand in place of moderate tem- perature. The covering of dish is not to be airtight, nor is the milk to stand in the sunshine. If the milk has not been boiled or pasteurized or doped it will sour in a day or two. Buttermilk: The real buttermilk is what remains of the cream after the butter has been removed by churning. Artificial but- [154] COOKING FOR HEALTH termilk can be made by beating clabbered milk, and this is a good food. Artificial buttermilk can also be made by adding lactic acid bacilli to the sweet milk and allowing to stand until it clabbers, and then beat or shake. These lactic acid bacilli (Bacillus Bulgaricus is the best advertised) are all right, but no better than the ones that naturally settle in the milk. Junket: It is all right for those who like it. Get some rennet at drug store, add it to sweet milk and put aside in quiet place until coagulation occurs. Do not disturb the vessel until process is complete. Cottage cheese is the best cheese, and this is the best way to make it : Pour clab- bered milk in muslin bag and let it drain in cool place. Do not drain entirely dry, but leave some whey in the mass. After drain- ing, beat well, adding some rich milk, either sour or sweet ; or add cream. Do not beat enough to remove the little lumps entirely. This makes a delicate, delicious cheese, far better than the cottage cheese that has been made by heating the clabbered milk. [155] EATING FOR HEALTH Other cheeses: The mild ones are best. They are very nourishing and easy to digest. Plain custard: Three cups milk, three eggs, one-half cup sugar, one-half tea- spoonful vanilla, pinch of salt. Beat eggs, sugar and salt together. Add scalded milk and vanilla, and mix well. Pour into cups, place cups in a pan of warm water in the oven. Usually takes about twenty to twenty-five minutes to bake the custard. Maple custard is obtained by using maple sugar instead of other sweetening. General remarks: Every household should have either a good steamer, fireless cooker or pressure cooker. These cookers reduce the housework, and produce superior foods, in which the original food values remain practically intact. They not only save la- bor, but they save expense, paying for themselves in a short time, for they reduce fuel bills. Foods can be nicely cooked di- rectly over the fire, but it requires much heat and care. [156] COOKING FOR HEALTH There is no one best method of cooking — there are several good ways. Steam- ing is excellent, bnt a steamed potato has not the flavor found in the baked article. Plain cooking is the best. Greasy cook- ing causes much disease, and so does the mixing of many ingredients, for that pro- duces concoctions that often stimulate the appetite to such a point that the individual overeats. Plain, simple cooking is the best. To a normal palate it tastes better than the messy cooking that has been in vogue for years. Get a normal palate by eating natural foods, and enjoy your meals more than ever. [157] CHAPTER 11 WARM WEATHER EATING FOR MEAT EATERS It is unwise to eat in summer as one does in winter. It will surely bring dis- comfort, and generally disease. Let us see what nature does in different climates, and learn from her book. Warm countries are preeminently fruit countries. Fruits, nuts and vegetables grow there in profusion, if they have half a chance. On the other hand, in cool cli- mates grains grow in great abundance and game is generally plentiful, if man has not destroyed it. In cold climates vegetation is scarce and sometimes absent, but there are many animals on the land, the water contains much life, and frequently the air is well populated. Man in the tropical jun- gles can get much food from the vegetable [158] WARM WEATHER— MEAT EATERS kingdom, if lie uses a little sense. But in the frozen North he would starve to death if he were to depend on vegetation, for, un- like the reindeer, he can't live on moss. In the North we find the inhabitants living on fish and meat, ranging from lean to pure fat. So this is nature's solution to warm and cold weather eating — to live on the lighter foods in summer. Why? Because less food is needed. In wintertime we need a great deal of food for the sake of warmth, for the heat quickly radiates from the body, and the warmth we lose must be replaced by internal combus- tion. If it is not, the body temperature is lowered so that life becomes impossible. The body temperature can not go many de- grees either above or below 100 degrees Fahrenheit (the normal temperature of the interior of the body) before death ensues. In summertime we need foods to produce energy, but little, and sometimes none, to keep us warm. The rule is this: The lower the temperature the greater the ap- [159] EATING FOR HEALTH petite and ability of the body to care for food. Those who attempt to eat in summer as they do in winter get filled np with acids and have skin eruptions; they perspire a great deal and feel uncomfortably warm; their bodies are unable to burn up the ex- cess and as soon as the temperature is low- ered and the skin activity decreases they are ready for some kind of disease. They either develop a chronic disease or have an explosion manifesting in acute trou- ble. They do not get everything mentioned here at once, but they build some kind of trouble if they are heavy eaters. They can get anything from sunstroke in the summer to pneumonia in the fall. These words apply to those who live in the ordi- nary way. Those who are moderate at all times will develop no troubles peculiar to summer, especially if they live on a non- stimulating diet. The meat extractives are very^ stimulat- ing and also irritating. Hence meat should be eaten sparingly in summertime — not to [160] WARM WEATHER— MEAT EATERS exceed every other day. Summertime is the time to learn to go without meat for those who do not specially care for it. Heavy consumption of meat is especially objectionable in hot weather, for flesh foods have a strong tendency to decay quickly. If meats are eaten, the lighter forms, such as chicken, lamb, mutton, fish and eggs, are best. Beef should be taken seldom in hot weather, and there is no excuse for fat pork when the thermometer is in the eighties and nineties. Those who rely mostly on fruits and veg- etables in warm weather will get such a good physical cleaning that they can enter the cold weather season without fear of winter troubles. Sedentary workers need a surprisingly small amount of food in summer. Those who do manual labor have to have enough force food — sugar, starch and fat — to keep the energy up. The old belief that a man- ual laborer has to have three meat meals per day is entirely wrong at all times of the year. [161] EATING FOR HEALTH These menus are suggested fop those who do ordinary light work : WARM WEATHEK MENUS FOE THOSE DOING LIGHT WORK 1 Cantaloupe, Berries, Glass of milk. 2 Baked potato, Green peas, Lettuce. 3 Eggs, boiled or scrambled. Cooked chard, dish of carrots. Endive and sliced peaches. [162] WARM WEATHER— MEAT EATERS ft Oatmeal. Glass of rich milk. Corn on the cob with butter. Cooked cabbage, or other succulent vege- table. Dish of berries. Chicken, cooked according to taste. Small dish of steamed rice. Asparagus. Fruit and vegetable salad, ripe olives. [163] EATING FOR HEALTH Bananas (ripe; masticate well). Dish of any kind of berries. Baked or steamed potatoes (or whole wheat toast). Summer squash or other succulent vege- table. Glass of buttermilk. Pecan or other kind of nut meats. Corn on the cob and dish of beet greens. Tomato and lettuce salad. Fruit gelatin. [164] WARM WEATHER— MEAT EATERS Bananas, baked or raw. Well baked biscuits. Dish of cottage cheese. (This is a heavy summer breakfast.) Stale bread or toast. Dish of ice cream. 3 Lamb chops. Corn on the cob. Dish of kale or other kind of greens. Tomato and lettuce salad. [165} EATING FOE HEALTH Watermelon. Slowly eat all yon desire, and nothing else. Fine meal for a change. 2 Vegetable soup. Baked potatoes (or whole wheat toast). Buttermilk. 3 Nuts (or eggs). Asparagus and beet greens. Fruit and vegetable salad. Dish of gelatin or cup of custard. [166] WARM WEATHER— MEAT EATERS The dressings are not specified in these menus, because they were fully given in Chapters 8, 9 and 10. The eating as outlined is heavy enough in warm weather. The danger in warm weather is not that one will get too little food, but that too much will be consumed. The objection is sometimes made that it is hard to get some of the foods. Of course it is easy to live on flour prod- ucts, salted meats and fish, beans, pota- toes and sugar, and those who wish to live in this way, growing sick and homely and old long before their time, have a right to do so. Those who want good foods can get them, in city or country. There is no excuse for the summer breakfasts of ham and eggs with breadstuff s and coffee. (See Chapter 30 for "Eating in the Country and Country Towns. ,, ) The man who does manual labor needs more starch than recommended in the menus above, but not a greater variety of food. [167] EATING FOR HEALTH WARM WEATHER MENUS FOB LABORERS Oatmeal, a dish or two. Glass of milk. Whole wheat toast. (It is not necessary to eat both oatmeal and toast. Instead, one may take a good helping of one kind of starch. Oatmeal is a good summer food, as well as a winter one. Masticate thoroughly.) 2 "Whole wheat bread with cow or peanut butter. Dish of custard. 3 Some kind of fresh meat. Cooked cabbage and turnips, as much as desired. Cabbage slaw. Dish of fruit or berries. [168] WARM WEATHER— MEAT EATERS Bananas, raw or baked. Dish of cottage cheese. Two or three ounces of raisins. (This is a hearty breakfast, one that will pro- duce much steam. Weight for weight, raisins furnish more energy than bread.) Whole wheat toast or baked potatoes, with butter. Glass of buttermilk. 3 Eggs. Potatoes either boiled in jacket, steamed or baked. Corn on the cob. Lettuce or sliced cabbage. Dish of gelatin (or ice cream). [169] EATING FOR HEALTH Yes indeed, these are nourishing menus. There is no good reason why laborers shall not enjoy the fruits of summer. Ber- ries and light fruits can be used right along in the evening meal. So many say, "I can't have this and I can't have that." Most of us have our limitations, financial and otherwise, but when the average individual says, "I can't,' ' he means that he will not make an effort. Barring the submerged part of humanity that has lost ideals and ambi- tion, the inhabitants of this country can get good foods. The food can be simple, yet good. In summertime fruits and veg- etables should form a large part of the diet. Fresh vegetables can be raised by many who think they must go without. SOME GENERAL. HINTS FOE SUMMER EATING Often when it is warm there is no desire for food at a certain mealtime. This is an indication that nothing should be eaten [170] WARM WEATHER— MEAT EATERS at that meal. Give the overburdened body an opportunity to rid itself of the excess and the waste that cause this I-don't-care feeling. Those who have natural tastes will find simple meals delightful and delicious in summer. I shall give a list of meals that are simple and good, but at the same time contain plenty of nourishment: 1. Fruit salad with nuts. 2. Fruit and vegetable salad dressed with nuts. 3. Fruit salad with a dish of cottage cheese (or a glass of buttermilk). > 4. Fruit and vegetable salad with a dish of cottage cheese (or a glass of buttermilk). 5. Watermelon and nothing else. Eat slowly all you desire. 6. A cup of custard with whole wheat bread or biscuit. 7. A dish of ice cream with whole wheat bread or biscuit. 8. Corn on the cob with butter. (Eat as [171] EATING FOR HEALTH much as desired, masticating well. A good meal.) 9. Corn on the cob, butter, lettuce. 10. Corn on the cob, okra (or any other succulent vegetable). 11. Cantaloupe and nothing else. 12. Cantaloupe and berries. 13. Berries, sliced fruit and nuts. 14. Eye bread and butter with cottage cheese. Such meals are really delicious on hot days, when only a small amount of fuel is needed. During hot weather at least one meal a day should be very light. Watermelon disagrees with many if they eat it with other foods. If it repeats or causes gas in the stomach or bowels, wa- termelon should be eaten by itself, and well masticated. Summertime is the time for fruit drinks. See Chapter 35 for "What and When to Drink.'' [172] CHAPTEE 12 WAKM WEATHEE EATING FOE VEGETARIANS Theee are many good general hints in Chapters 4, 7, and 11, which should be re- read. It is as true of vegetarians as of others that they ought to eat more moderately, using lighter foods, in summer than in winter. Winter is the season for figs, dates, raisins, navy beans, ripe peas, len- tils, peanuts and nuts. These are also good summer foods, but should be taken in smaller quantities during warm weather. Summer is the season for all green grow- ing things, especially for the succulent vegetables, berries, melons and the fresh fruits as they ripen. In summertime the pores of the skin open wide and it is easy to get rid of [173] EATING FOR HEALTH waste. It is a favorable time for a thor- ough physical housecleaning. Those who avail themselves of this will become so healthy that it will be difficult for them to become sick the ensuing winter. Those who insist on living on the concentrated foods almost exclusively (such as pota- toes, breadstuifs, ripe beans, nuts, pea- nuts, sweet fruits) will not derive much benefit from the summer. They will over- load the system with fuel, suffer severely from the heat, and maybe have irritated skin or sunstroke or apoplexy or some other abnormal condition. The succulent vegetables, juicy fruits, berries and melons are cooling and cleans- ing. The correct way is to eat plenty of these foods, and enough of the starchy or sweet foods to furnish fuel for energy. Eemember that fruits and vegetables also contain fuel, though not in concentrated form. In summertime fats and oils should be used in moderation. [174] WARM WEATHER— VEGETARIANS VEGETARIAN WARM WEATHER MENUS FOR THOSE DOING LIGHT WORK 1 Cantaloupe, Berries. Glass of sweet milk or buttermilk. Baked or steamed potato, butter. Corn on the cob. Lettuce or other green stuff. Celery soup or vegetable soup Whole wheat biscuits. Spinach or kale. Dish of peas. [175] EATING FOR HEALTH Bananas, baked or raw. Dish of cottage cheese or glass of milk. Dish of berries, if desired. Either muffins or biscuits (well baked and thoroughly masticated). Peanut butter. Dish of young carrots or beet greens. Pecan or almond nut meats. Stewed onions and string beans. Vegetable salad or a fruit and vegetable salad. Eipe olives. [176] WARM WEATHER— VEGETARIANS 1 Peaches with nuts. Raisins. (Yes, this is a nourishing break- fast.) 2 Whole wheat toast with peanut butter e Dish of ice cream. Rye bread with nut butter. Corn on the cob and carrots. Lettuce and cucumber salad. Raw or stewed dates, if desired. [177] EATING FOR HEALTH Eipe raw bananas. Berries. Glass of milk (or a couple ounces peanut kernels well masticated). A salad made of lettuce and two or three kinds of fruit, with nut meats sprinkled upon it. Fine for lunch on a hot day. Eggs cooked any way except by frying. Corn on the cob, butter. Beet greens or other greens. Dish of ice cream. [178] WARM WEATHER— VEGETARIANS Berries. Melon. Lentils, boiled, baked or steamed. Asparagus. Hish of lettuce. S Nut meats (or peanut kernels, either whole or flaked). Okra and new cabbage. Fruit salad, or a fruit and vegetable salad. [179] EATING FOR HEALTH Yes, these foods are nourishing. There is plenty of variety. Those who do not care for three, four or five different kinds of food at a meal can eat fewer varieties at a time. Simple eating is best. See Chapers 8, 9 and 10 for cooking and dressing foods. See Chapter 4 for remarks about sub- stituting one food for another. See Chapter 35 for directions about drinking. A vegetarian diet in summer for man- ual laborers will not vary much from that given for the sedentary workers. The only difference is that the manual laborer needs more starch or sugar; or we may say that he needs more starch and sugar. He too should partake freely of the fresh fruits and vegetables which nature furnishes with lavish hand. Under proper manage- ment correct eating is not expensive — and it does away with doctor bills. [180] WARM WEATHER— VEGETARIANS VEGETARIAN WAEM WEATHEK MENUS FOR LABORERS Stale bread or oven toast with cow or pea- nut butter. Glass of milk or dish of cottage cheese. 2 Eipe bananas. Eaisins or dates. A few peanuts if desired. 3 Eggs. Corn on the cob and spinach. Lettuce or cabbage slaw. Berries or some kind of juicy fruit, [181] EATING FOR HEALTH Stewed or soaked prunes. Eaisins or dates. Dish of cottage cheese or a glass of milk. Whole wheat bread with cow or peanut butter. Dish of custard. Baked or boiled potato. Corn on the cob. Cooked cabbage or other succulent vegeta- ble. Cabbage slaw with some nut or peanut kernels. [182] WARM WEATHER— VEGETARIANS Peanuts play a large part in feeding many vegetarians. They are a good food. For nut and peanut preparations (includ- ing peanut butter recipes) see Chapter 33. The menus just given are rich in nour- ishment. Prunes and raisins and bananas and figs and dates furnish fuel as surely as bread- stuffs. Of course, it is not necessary to eat these sweet fruits. Whole wheat bread, rice, rye bread and potatoes can be used instead. It may be interesting to know that whole wheat bread, milk and cabbage will furnish a balanced ration upon which one can live indefinitely in good health. Those who live in the cities can get one of the best of foods — bananas — very cheap. Go to the market and look disdainfully at the son of sunny Italy and the bananas that are turning black and say, "That is the kind of rotten stuff you are selling. ' ' And the market man will probably say, 1 1 1 sella da nica banan for ten centa da doz. ' ' And it is true, they are nica banan. When the skin is black, before the bananas begin to [183] EATING FOR HEALTH turn black inside, that is, while the pulp is still firm, they are best for eating raw, and can be bought for five to fifteen cents a dozen, while the green ones, which are not so good, are selling for twenty to thirty cents per dozen. Baking bananas should not be dead ripe. See Chapter 10. For frying, take a banana that is not quite ripe, but don't fry it; bake it. Those who are strict vegetarians will not use the milk and eggs and cheese recom- mended in the menus in this chapter. And it is not necessary. They can use peanuts, nuts and legumes for obtaining their sup- ply of protein. COLDS It is a far cry from summer eating to colds, but many are in the habit of taking cold as soon as the summer is over, and sometimes these colds last all winter. Sometimes they go into pneumonia and a funeral. Sometimes they result in chronic [184] WARM WEATHER— VEGETARIANS catarrh. Sometimes they end in pulmo- nary tuberculosis. And sometimes the sufferer gets an attack of common sense, recovers and remains well forever after. The cheering part about colds is that they are a luxury, not a necessity. Those who do not care to have colds, do not need to have them. Yes, I know about the germs. It is said that some one may sneeze and one of the awful creatures will come floating through the air, find lodgment in your anatomy, set up housekeeping and produce an enormous family, which will give you a solar plexus blow that may knock you out for days or weeks or even months. When you hear such things be polite. Don't sneeze at the informer, for you might convey cold germs to him in exchange for the information, and that would be base ingratitude ! There are germs — millions and billions of them — present in cases of colds, but these germs are the effect of the cold, not the cause. The real cause is wrong living, especially improper eating. The basis for [185] EATING FOR HEALTH a cold is laid at the table. Eating is about nine-tenths the cause of colds. The other tenth is due to other mistakes. Treatment of colds: If it is a light cold and you want to get rid of it quickly this is the best treatment : Stop eating entirely, taking nothing into the stomach except wa- ter and some mild cathartic. Clean out the intestinal tract by taking a mild cathartic (citrate of magnesia, milk of magnesia, mineral water, or castor oil), and at the same time take an enema. Also take a good hot bath, remaining in it until the perspiration comes freely from the pores. Before getting into the hot water, drink freely of warm water, and continue doing so while in the bath. This is the quickest way to get rid of a cold, and if it is done in the beginning it will often conquer a cold within twelve hours. Steam or vapor bath or hot room treat- ment is equally good. The object is to produce copious perspiration. The aim of this treatment is to get the impurities out [186] WARM WEATHER— VEGETARIANS of the system as quickly as possible, by cleaning out the bowels and washing out the blood by means of free perspiration. It is effective, especially in the beginning. Another plan: Keep the bowels open, and live on a simple diet, eating moder- ately. Eat no eggs, fish or meat. Here are a few diet plans that will serve : 1. Juicy fruit three times a day. 2. Juicy fruit once a day ; succulent veg- etables twice a day. 3. Juicy fruit twice a day, succulent veg- etables once a day. 4. Succulent vegetables three times a day. 5. A glass of milk or buttermilk three times a day. 6. A glass of milk and one or two slices of oven toast two or three times a day. Of course you won't starve, but your cold will. It is foolish to have a cold for weeks and months. [187] EATING FOE HEALTH The only cold remedy worth a conti- nental is one that will clean out the bow- els. Opiates are dangerous, for they clog up the system, and sometimes kill cold pa- tients by turning the cold into pneumonia. They stop the flow of mucus, but that is a dangerous thing to do, except in nature's own way — by getting rid of the poisons and waste matters within the body. Opi- ates stop the housecleaning process. Sometimes a cold starts with chills and high fever. In such cases there is only one right treatment: Stop feeding, clean out the bowels and make the patient per- spire freely. It makes no special differ- ence how the heat is applied so that per- spiration comes. This kind of treatment will often ward off an attack of pneumonia. To be constantly coughing and using a handkerchief is in bad taste — and it is a filthy habit. It is also dangerous, for it may degenerate into a fatal disease, such as tuberculosis. In the beginning colds can invariably be routed, the time varying from a few hours [188] WARM WEATHER— VEGETARIANS to a few days. If the cold is firmly estab- lished, it will take longer. And here is the best news of all : By living right the body becomes so healthy that colds vanish, never to return. T189J CHAPTER 13 CORRECT FOOD COMBISTESTG For a number of years I have made a special study of practical dietetics, with- out neglecting the scientific side of the sub- ject. It did not take long to learn that much that passes for science in feeding is nothing but pride and prejudice. I do not lay claim to any original discov- eries. I do not delude myself into the be- lief that my writings will bring me glory or fame. I do not care whether my name is mentioned after I pass on, for life has given me everything I deserve, and every- thing I deserve will doubtless gravitate to me so long as life lasts. But I am very desirous to be helpful and useful, so I would like to clarify this mud- dled subject of food combining for the [190] CORRECT FOOD COMBINING reader. There are enough claims to give one the jim-jams, and most of them are of no special importance. First let us see how some of the prejudices regarding feed- ing get a start. As a beginning we shall take up the milk and acid fruit combination. Some one spread the rumor that this is bad, and it has been going the rounds for years. Some have informed me that it is bad combining because the acid fruit curdles the milk. I have also heard that a certain lady was foolish enough to make the combination one day, and that day she died. Of course, sour fruit curdles the milk, which is all right. If it does not get cur- dled before it is eaten, curdling takes place in the stomach, for that is the first step in milk digestion. As for the lady who died because she took acid fruit and milk in the same meal, she didn't. Such a meal never killed any one, unless it contained other ingredients. Milk and acid fruit make good break- fasts and lunches in summer. But acid [191] EATING FOE HEALTH fruit, milk, pickles, meat, bread, potatoes, cake and pie mixed into a meal are not fit to feed a hog, but such feeding is common and considered good. That kind of eating will kill, sometimes through acute indiges- tion or ptomaine poisoning, but more often it takes years of this kind of abuse to pro- duce a fatal disease. In nearly all cases of chronic rheuma- tism I have found mild buttermilk to be an excellent food, but at present I have a patient whose pains return and joints swell if she takes buttermilk. One might say with an experience like that: "Tabu buttermilk in rheumatism. ' ' But that would be a mistake, founded on lack of experience. It is this kind of foolishness those of us who want to know the truth and impart it to others have to struggle with all the time. These food prejudices change with the years. Let us get rid of them. Because a successful physician once wrote that cow's milk can not be digested by the adult [192] CORRECT FOOD COMBINING human being, many believe that state- ment, though there is no truth in it. You have probably heard that unless you salt nut meats, they may produce serious illness, even fatal trouble. It is not true. Nuts well masticated and properly eaten will make no one sick, even if salt should be a hundred miles away. Then there is the belief that starch and acid should not be taken in the same meal. This is true only for people who are below par. Normal individuals can eat starch and acid in the same meal. The truth is that: There are no two foods that in them- selves are incompatible. Let us continue and find where the in- compatibility enters. All animals, human beings included, were made by nature to eat simply. So long as one or two natural foods are eaten at a meal digestive trou- bles are practically unknown, but as we advance in civilization the tendency is to compound and concoct complex mixtures, eating a great variety at each meal. At [193] EATING FOR HEALTH elaborate functions (which are the acme of bad taste and vulgarity) as many as twenty or thirty different dishes may be served. It is not that the grease, meat, fish, eggs, rolls, potatoes, vegetables, cream and sweets are incompatible as chemical mix- tures, but the trouble comes because The human digestive apparatus is made to work up only a small variety of foods at a meal and when a great variety is eaten the digestive juices are unable to take care of the foods before they begin to rot. This is plain English. And here is an- other important factor: Numerous dishes at a meal cause over- eating, and overeating is one of the worst of dietetic sins. Let us present the matter in another way, for it is important: Foods in themselves are not incompati- ble, but the digestive organs are not made to digest very complex meals, especially when the intake is great. Hence when we persist in eating complex mixtures the di- gestive juices give up in despair and indi- [194] CORRECT FOOD COMBINING gestion (fermentation or putrefaction of food) is the result. The indigestion pro- duces excess of gases, acids, alcohols, bac- teria and sometimes ptomaines. The com- plex eating results in overeating, which also causes indigestion and other ills. It may take years to show the effects, but they always appear before the game of life has been fully played. Many individuals say, "I am an excep- tion. Others may do such things and suf- fer, but I am too strong to be affected.' ' If you are inclined to reason this way, you are deluding yourself. You are no ex- ception. You and I and the rest have to conform to the laws of nature, or else we are thrown into the junk heap. There are food mixtures that are good, and there are food mixtures that are bad. Chapters 14 and 15 will be devoted to an explanation of these mixtures. If you forget everything else that has been written about food combining, you will have a pretty fair knowledge if you [195] EATING FOE HEALTH remember two points, which are the most important ones, and the simplest : First — Use only a few hinds of food at each meal. Second — Eat moderately. "When and How to Eat" is discussed in Chapter 24. [196] CHAPTER 14 CORRECT FOOD COMBINING Please turn to Chapter 2 for classifica- tion of foods. The combinations followed by numbers in parentheses will be explained in Chapter 15, marked with corresponding numbers. PROTEIN COMBINING Meat, fish, eggs and nuts (except the chestnut and acorn) are eaten for the pro- tein they contain, principally. One can be substituted for the other. Where meat or fish is mentioned a vegetarian may take nuts or eggs. When the combination is given for one of these, the combination is practically given for all of them. With this explanation, there should be no trou- ble in understanding the tables that follow. [197] EATING FOR HEALTH Meat or Fish or Nuts or Eggs combine well with: Cooked succulent vegetables. (1) Cooked succulent vegetables and raw salad vegetables. (2) Cooked succulent vegetables and raw juicy fruits. (3) Cooked succulent vegetables and cooked fruits. (4) Cooked succulent vegetables and fats. Cooked succulent vegetables, raw salad vegetables and fats. Cooked succulent vegetables, raw juicy fruits and fats. Cooked succulent vegetables, raw salad vegetables and uncooked juicy fruit, with or without fats. (Fats include all oils.) The concentrated proteins (meat, fish, eggs, nuts) do not combine well with: Potatoes. (5) Be sure to read note 5, Chapter 15. [198] CORRECT FOOD COMBINING Bread or other cereals. (6) Dried beans or dried peas. (7) Milk or cheese. (8) Each other. (9) That is, when one eats meat he should not take fish or eggs or nuts or cheese. Eat but one of these concentrated proteid foods at a meal. FAT COMBINING Fats are either solid or liquid, the oils being one form of fat. The chief fats are olive oil, cottonseed oil, peanut oil, butter, cream, lard and the fatty substances con- tained in meat, fish and nuts. Fats combine well with : Any other food. (10) STAKCH COMBINING The chief starches are the grains and their products, potatoes and the dry le- gumes. Here we treat only of foods [199] EATING FOR HEALTH carrying much starch. (See list in Chap- ter 2.) The starches are splendid foods when properly eaten, being easy to digest and giving heat and energy at low cost. Potatoes or Cereals of all kinds (including rice) or Breadstuff s (including all flour products) or Eipe peas or ripe beans (11) or Any other concentrated starch or starches combine well with : Fats. Fats and cooked succulent vegetables. (12) Fats and raw green salad vegetables. (13) Fats, cooked succulent vegetables and raw green salad vegetables. Any of the three preceding combinations when the fats are omitted. Milk or cottage cheese or other kind of cheese. (14) Nuts. (15) [200] CORRECT FOOD COMBINING Nuts and raw green salad vegetables. Eggs with or without succulent vegeta- bles. (16) Natural sugars in moderation. (17) Concentrated starches do not combine well with: Meat. (See note 6, Chapter 15.) Fish. (See note 6, Chapter 15.) Acid fruits. (18) Sugars taken in great quantities. (See note 17.) MILK COMBINING Milk combines well with : Any other food, except (19) meat, fish, eggs, nuts and cheese. Cottage cheese can be used in place of milk. All kinds of cheese rich in protein can be used in place of meat, fish or eggs. One can get all the necessary protein from milk or cottage cheese, if so inclined. [201] EATING FOR HEALTH SUCCULENT VEGETABLE COMBINING Cooked succulent vegetables combine well with: Any other food. (20) Raw green salad vegetables combine well with: Any other food. (See note 13.) For list of salad vegetables see Chap- ter 2. ACID AND JUICY FRUIT COMBINING Acid and juicy fruits combine well with : Any other food, except the concentrated starchy foods. (See note 18, Chap- ter 15.) SWEET ERUIT COMBINING The sweet fruits combine well with : Any other food. (21) SUGAR COMBINING Sugars, especially the natural sugars, com- bine well with : Any other food. (22) [202] CORRECT FOOD COMBINING This Chapter as it stands will not bear close scrutiny, if read by itself. It is not intended to be read by itself. To learn the truth you must read Chapters 14 and 15 in combination. It is impossible to make these short-cut tabulations and tell the ex- act truth, hence the necessity for the notes in Chapter 15 to explain the statements in Chapter 14. There are too many ands, ifs, huts, and exceptions in dietetics to be able to give everything in concentrated form. Only those who have had no experience in watch- ing the well and the sick can do that, and what they teach should not be taken too seriously. [203] CHAPTER 15 CORRECT FOOD COMBINING So far as health is concerned, any food can be eaten, provided it is properly pre- pared, well masticated, taken in right com- binations and under favorable conditions. With that truth in mind, let us examine some of the combinations recommended and condemned in Chapter 14. (1) ' ' Concentrated proteins (meats, fish, nuts and eggs) combine well with cooked succulent vegetables." Succulent vegetables are good foods, but they are not concentrated. Most people like to eat until they begin to feel full, but if they eat so much of concentrated foods that there is a feeling of fullness, they take too much nourishment. The [204] CORRECT FOOD COMBINING cooked succulent vegetables should be prominent in the dietary because they are good fillers, giving satisfaction without overeating; because they contain some nourishment ; and because they contain the natural salts and have a tendency to keep the bowels regular. (2) "Concentrated proteins combine well with cooked succulent vegetables and raw salad vegetables. ' ' Reread note 1. The salad vegetables are useful principally because, being in their natural state, they contain the natural salts in their best form. They help to keep the body fluids alkaline, which is very impor- tant. The tendency of the concentrated proteins is to make the body acid, and if this is allowed, disease will follow. Raw 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] EATING FOB HEALTH fruits as of the succulent vegetables. Most of them contain acid, but so far as we can learn these acids are split up in the di- gestive organs, furnishing substances that help to keep the body sweet. Of course, an excess of acid fruits (especially or- anges, lemons, and grapefruit) will in time produce acidity. (4) " The concentrated proteins combine well with cooked succulent vegetables and cooked fruits.' ' The same can be said of the ordinary cooked fruits as of the cooked succulent vegetables. (See note 1.) Sweet fruits are a concentrated food, the sweet fruits being very nourishing. One prevalent dietetic belief is that acid fruits and succulent vegetables should not be eaten in the same meal. The theory may be all right, but it does not work out in practice. Fruits and vegetables com- bine well. If they are taken in moderation, in simple combinations and well masti- cated, they cause no trouble. If they aTe [206] CORRECT FOOD COMBINING not properly eaten, they will perhaps form gas, but that is the fault of the cooking and the eating, not of the foods. I am talk- ing about well people. Here are a few balanced meals to illus- trate the combinations we have been talk- ing about in the above notes : 1. Meat or fish with cooked cabbage and young peas. 2. Eggs or nuts with spinach and string beans and a dish of berries. 3. Eoast chicken, cooked parsnips, cauli- flower, and a salad of lettuce and celery. 4. Pecan nut meats, cooked carrots and kale, cabbage slaw and ripe olives. . 5. Eggs, boiled beets, steamed onions, baked apple. (5) "The concentrated proteins do not combine well with potatoes.' ' This is true in a sense and it is not true. Meats, fish, nuts and eggs are concentrated proteins. Potatoes are rich in starch. TPhe [207] EATING FOR HEALTH trouble with the combination is that those who habitually make it are prone to over- eat. Hence it should be avoided, as a rule. Any one who wishes an egg or two, a me- dium sized baked potato, a cooked suc- culent vegetable and a vegetable salad can gratify his wish, knowing that he is get- ting a good meal. But suppose we change the menu a little and make it eggs, bread, potatoes, cooked vegetables, a salad, coffee and a piece of pie — such a meal is a sore trial to any stomach. Those who persist in eating concentrated starches with concentrated proteins will in time get into trouble, for such combining leads to overeating, and overeating leads to disease. The results may not appear soon, but they will show eventually. It is not that concentrated proteins and concentrated starches are incompatible, but the over supply of food resulting -from such eating in time produces disease, es- pecially in town and city dwellers. [208] CORRECT FOOD COMBINING (6) Substitute " bread or other cereals" for " potatoes, " in note ^.ve y and it almost serves for note 6. It is better to eat potatoes with meat than bread and meat, because bread has a greater tendency to produce much acid while being digested than potatoes. (7) Substitute " dried beans and dried peas" for "potatoes," in note 5, and it almost serves for note 7. It is not advisable to eat dried peas, beans or lentils with meat, eggs, fish or nuts, because the ripe legumes are very rich in protein, and such combining leads to overeating of proteid foods. The le- gumes are so rich in food value that they should be eaten in very simple combina- tions. (8) "The concentrated proteins do not combine well with milk or cheese." There is nothing incompatible about combining meat, fish, eggs or nuts with milk or cheese. The reason why such com- [209] EATING FOE HEALTH birring is to be condemned is that it over- supplies the body with protein, which is one of the most foolish of dietetic mistakes. The proteid needs of the body are very limited — about one-fourth of what people used to think necessary. "We can omit meat and fish and eggs and milk from the diet and live in the best of health. I am referring to adults. Milk is not a drink. It is a hearty f ood. One glass of milk contains as much nour- ishment as two eggs. Cheese is also a con- centrated protein. This is a good rule to follow : Eat but one hind of concentrated pro- tein at a meal. (9) "Concentrated proteins do not com- bine well with each other." Chemically there is nothing wrong about such combining, but as explained in note 8, eating two or more of these foods in the same meal leads to disease, because the body is then oversupplied with protein, [210] CORRECT FOOD COMBINING which clogs up the system. Pardon the repetition : Make it a rule to eat hut one hind of con- centrated protein at a meal. (10) "Fats combine well with any other food." Pure fats and oils are the heartiest foods we have. Pure lard is exactly equal to pure olive oil in fuel and energy value. It makes no difference, so far as fuel value is concerned, whether the fat is of vege- table or animal origin. Fats can be used as dressing for any other food, but greasy cooking is an abom- ination. Frying partly spoils the food, and makes digestion difficult. Fats supplement the sugars and the starches. There is a natural craving for fat with meat, fish and starch, and this craving can be satisfied. Eefined sugar and fat make too concen- trated mixture for ordinary use. (11) Pipe peas, ripe beans and lentils are in a class by themselves. They are rich [211] EATING FOR HEALTH in both starch and protein, and some of them (soy beans, for instance) contain much fat. They are so hearty, so high in fuel value, that they should be taken only in the simplest of combinations, such as: 1. Baked beans, lettuce and celery. 2. Baked or boiled beans, spinach, let- tuce. 3. Cooked beans, beet greens, cabbage slaw. 4. Eipe lentils, peas or lima beans may be substituted for the beans in meals 1, 2 and 3. It is a mistake to take beans, bread, po- tatoes, a piece of pie or a dish of pudding, and a cup of coffee in one meal. The ripe lentils are not hard to digest if they are properly cooked, well masticated and rightly eaten. The same is true of beans, peas and lima beans. (12) "Concentrated starches (mentioned by name) combine well with fats and cooked succulent vegetables." [212] CORRECT FOOD COMBINING The concentrated starches have a tend- ency to make the body acid, and the suc- culent vegetables help to counteract this tendency, which is helpful to health. (Ke- read notes 1 and 2.) (13) "Concentrated starches combine well with fats and raw green salad vege- tables.' > Reread note 2. Green salad vegetables do not include the tomato, which is acid. For reason see note 18. The leafy salad vegetables are the best ones to eat with starchy foods. (14) "Concentrated starches combine well with milk or cottage cheese.' ' The reason for this statement is that it works well in practice, furnishing a rounded ration. (15) "Concentrated starches combine well with nuts." This does not accord with what was said under meat combining. But a combination of nut meats and whole wheat bread, or [213] EATING FOR HEALTH nut meats and any other cereal, digests well and makes a good meal, provided the mastication is thorough and the quantity eaten moderate. The only danger is in overeating and failing to masticate. The combining should be simple. (16) "Concentrated starches combine well with eggs, with or without succu- lent vegetables. ' ' Substitute "eggs" for " nuts' ' in note 15, and it applies to note 16. But it is not a good plan to eat meat and fish with concentrated starches — at least not frequently. (17) "Concentrated starches combine well with natural sugars in moderation. ' 9 The natural sugars are such foods as honey, figs, dates, raisins and thoroughly ripe bananas. There are sugars in many other foods, but not in such great abun- dance. The tendency of both sugars and starches is to ferment in the digestive tract. "When sugars and starches are taken together, they should be eaten in modera- tion, and they require thorough mastica- [214] CORRECT FOOD COMBINING tion. If improperly eaten there will prob- ably be great gas production. Overeating of sugar and starch in the same meal al- ways produces indigestion. Here are some correct meals, simple but nourishing, to illustrate the starch com- bining : 1. Bread and butter. 2. Toast, butter, milk. 3. Corn bread, butter, cottage cheese. 4. Potatoes, butter or oil, cooked spin- ach and cabbage. 5. Potatoes, eggs, carrots and onions. 6. Whole wheat toast, butter, pecans. 7. Eye bread, butter, raisins. (18) "Concentrated starches do not com- bine well with acid (sour) fruits." This is both true and untrue. Those who have good health and fair digestion, mas- ticate well and are moderate, may combine acid fruit and starch without any evil con- sequences. Those who easily fill up with gas should not combine this way. [215] EATING FOR HEALTH When the digestion is weak combining sour foods with starchy foods has a tend- ency to cause fermentation in the digestive tract. It is worthy of explanation : Starches begin to digest in the mouth, but the mouth has to be alkaline, or at least neutral in reaction, to allow starch digestion. When acid fruit is eaten with the starch the mouth becomes acid, and starch digestion can not take place. Be- cause this first step in digestion is not carried out, fermentation takes place rather easily in the digestive tract. If starchy food and acid food are eaten in the same meal, the starchy food should be eaten first, and thoroughly masticated. (19) "Milk combines well with any other food, except meat, fish, eggs, nuts and cheese." Eeread note 8. (20) "Cooked succulent vegetables com- bine well with any other food. ' ' The idea that succulent vegetables and [216] / CORRECT FOOD COMBINING acid fruits make a poor combination is as erroneous as it is prevalent. They com- bine all right. Fruit and vegetable salads are good both from the health and the taste standpoint. Of course, they have to be well masticated. (21) "The sweet fruits combine well with any other food." Eeread note 17, bearing in mind that no matter what food sweet fruits are com- bined with, they go into decomposition (fermentation) easily when taken in ex- cess. The sweet fruits are hearty, nour- ishing foods. (22) "Sugars, especially the natural su- gars, combine well with any other food. ' ' Eeread notes 17 and 21. Eefined sugar is not a balanced food. Because it is entirely wanting in salts it is a poor food for children. Those who eat much refined sugar should eat freely of fresh fruits and fresh vegetables, some of them raw. [217] EATING FOR HEALTH A reminder: This is an important topic and can not be mastered in one reading. Those who decide to learn a subject not only have to read, bnt reread. ,Food combining may seem mysterious, but it is rather easy. The most important parts are: 1 — Eat simple meals. 2 — Be moderate in eating. [218] CONTENTS OP BOOK THREE CHAPTEB PAG* 16. Eating to Eeduce Weight . . . .219 17. Eating to Gain Weight .... 235 18. Eating in Pregnancy and During the Nursing Period 248 19. Feeding the Baby 263 20. Feeding the Children 280 21. Eating after Passing Middle Age . . 303 EATING FOR HEALTH AND EFFICIENCY CHAPTER 16 EATING TO EEDUCE WEIGHT Before taking up the important subject of growing thin, or losing weight, let us consider the subject of overweight, or obesity. In plain English obesity means fatness. It used to be believed that corpulency was a sign of health. Many had the ambi- tion to acquire "a belly that would shake like jelly.' ' But alas, gone is the belief in the benefits of fat. We now know that it is a nuisance, a disgrace and a danger to carry about huge deposits of fat. Fat may be well distributed all over the body, or it may occur mostly in certain re- gions, such as the abdomen and the hips, [219] EATING FOR HEALTH when it is a source of deformity ; or it may occur in tumor form (lipoma). Women have more superficial fat than men, hence they have more graceful curves and better rounded limbs. The normal amount of fat serves as padding, giving the body a pleasing contour and some of the organs a nice cushion upon which to rest. It also serves to regulate the body temperature, by preventing excessively rapid radiation of heat or penetration of cold. It also serves as a storehouse from which the body draws fuel in times of emergency. During fasts — voluntary or otherwise — the fat is eaten up before the more important tissues of the body are af- fected. The fat is burned, being turned into heat, carbonic acid gas and water. In childhood plumpness, and even fat- ness, if the fat is well distributed, does not necessarily mean disease. Plumpness at this season of life generally means good vitality. Many children whose nutrition is good will carry excess weight without physical derangement. But if the fatness [220] EATING TO REDUCE WEIGHT persists beyond the time of full growth and development, it is a bad symptom. Even in youth the fat individuals are more prone to have enlarged tonsils, lumpy glands, adenoids and catarrh than those who are lighter in weight. A fat adult is always degenerating or sick. After passing middle age fatness and disease are synonymous. Obesity and health do not travel together. Fat indi- viduals die more easily and more quickly than the slender ones. Those who allow themselves to remain fat reduce their vi- tality and advertise their sensuality. Fat people do not know what real health is, unless they have good memories. They die from pneumonia, apoplexy and arte- riosclerosis with the greatest ease. The general idea is that as people grow older they ought to grow stouter. The average individual should not increase in weight after reaching thirty. It is true that there is a tendency toward fat de- posits as the years roll on — in many peo- [221] EATING FOR HEALTH pie. But this is not a natural tendency — it is a measure of inactivity (laziness) and overeating (gluttony). When children are growing rapidly they can consume vast quantities of food with impunity. Boys are almost like open- topped, bottomless pits. Where all the food they consume goes is a mystery. But boys are active, and every cell in their bod- ies is active. There is much building up, much tearing down and growth. As the years pass, the body becomes more stable and is unable to use so much food, for the cells can not receive so much nourishment, and the body is not attuned to rid itself of so much waste. This means that weight for weight, the food intake must be reduced, if health is to remain. Those who persist in eating as they did during their growing years will either grow fat or else they will develop some form of hardening or some kind of disease with deposits or they will -get a catarrhal trouble and the digestion will become deranged. Many grow thin be- [222] * \ EATING TO REDUCE WEIGHT cause they eat so much that they ruin their digestion and assimilation. Then they be- come thin and sour, no matter how much they eat. Under these circumstances, the more they eat the thinner they get. A sour (acid) body produces a sour disposition. Fat people are not angels, but they are often too lazy to be cussed. The easiest way is to let things slip and slide, and they do. It is no longer stylish to be fat, and it is decidedly unwise and unsafe. One trou- ble -with fat people is that they not only become physically indolent, but they often become mentally lazy. If you think a min- ute you can remember individuals, from laborers up to presidents, who have failed because of fat. Politics aside, it is unwise to vote for a fat man because he is liable to drop dead any minute, and besides he often lacks the energy to put his good reso- lutions into practice. It is unwise to take medicines to reduce. They are frequently injurious. Besides, such reduction is seldom permanent. [223] EATING FOB HEALTH What is the use of losing a few pounds and then regaining them? The only safe, sure and sane way to re- duce is to learn to live properly and prac- tice it. Diet is the most important part of reduction. By living properly for a while, eating sparingly of fattening foods, one can lose. By living right thereafter, the weight will remain normal. Fasting is the quickest way to reduce, but it is not necessary to fast. Those who wish to make a quick job of it can fast. You need not take my word for the dis- advantages of being fat. Look up the in- surance statistics if you are skeptical. Then if you are fat and care to linger long on the earth's surface, you will reduce. There is no fixed standard of weights that will apply to all. The weights given in the past as ideal were too high. I shall copy a part of the tables compiled from insurance statistics by Symonds. This is for the ages ranging from 29 to 34 years. Those who wish to remain in fine trim should not allow themselves to get any [224] EATING TO REDUCE WEIGHT heavier, because the weights given here are too high for the best health, TABLE OF WEIGHTS, AGES 29 TO 34 Ft. In. Women. Men. 11 117 pounds 119 128 pounds 1 121 129 2 123 131 3 127 134 4 130 138 5 135 141 6 137 145 7 143 150 8 147 154 9 151 159 10 155 164 11 169 175 1 181 2 188 6 There are many ways to reduce safely and surely. One ingredient of all methods is to stick until the results show. The [225] EATING FOR HEALTH hardest part about reducing is to make up one's mind fully to do it. Some start to reduce in a stupid way. They work and exercise and perspire — to lose weight. Then they overeat to satisfy the abnormal appetite they have worked up — and gain weight. Activity is neces- sary for health, but it is just as stupid to be overactive as it is to be lazy. One can reduce weight and be ordinarily active. It is easier to control the weight by diet than in any other way. Several plans will be giveu here, begin- ning with the severest and working up to the easiest. PLAN ONE Go on a fast and drink what water the system demands. This is the quickest way to reduce. PLAN TWO Eat juicy fruits or melons two or three times a day, and nothing else. Drink in moderation. [226] EATING TO REDUCE WEIGHT This is a good way to cleanse the system and lose weight at a satisfactory rate. PLAN THREE Eat nothing but succulent vegetables and juicy fruits. Drink in moderation. This cleanses the system and reduces weight at a fair rate. PLAN FOUR Go on a milk or buttermilk diet, but use judgment in eating milk. You will be told by " experts' ' to drink milk by the gallon. Don't do it. Always be moderate. If for no other reason than preserving one's self- respect, one should avoid gluttony. Gorg- ing on milk or anything else is a disgust- ing habit. Milk is a nourishing food and should be treated so. Six glasses of milk or buttermilk per day are sufficient for those who wish to reduce on the milk diet. Sip the milk slowly and enjoy it. [227] EATING FOE HEALTH Clabbered milk is as good as sweet milk or buttermilk. Those who live on a milk diet sometimes have to give artificial aid to the bowels. Of course, one can overeat of milk until diarrhea results, or until jaundice makes its appearance, but what is the use of pun- ishing one's self in this way? PLAN FIVE One meal a day of juicy fruits. One meal a day of sweet milk, clabbered milk or buttermilk. One meal a day of succulent vegetables. plan six Here we shall outline a plan for a mixed diet, which will cause loss of weight, but which is not severe. The plans given are effective, but many would object to such a rigid diet. Starch, fat and sugar maintain the weight, but it is not necessary to omit them [228] EATING TO REDUCE WEIGHT entirely. Those who are anxious to lose should eat very little sugar and fat, and starch but once a day. Protein in mod- eration will not hinder loss of weight. Adhering to a mixed diet like the follow- ing will cause loss of weight : [229] EATING FOB HEALTH 1 Baked apple. Glass of milk. 2 Two slices of toast of ordinary size. Glass of buttermilk. 3 Two eggs. Cooked carrots and cabbage. Dish of gelatin. [230] EATING TO REDUCE WEIGHT 1 Watermelon or cantaloupe. Medium sized baked potato with half por- tion butter. Spinach. Lettuce. 3 Lamb chops. Cooked chard or other greens. Young peas. Sliced tomatoes. [231] EATING FOR HEALTH 1 Grapefruit or orange. Corn on the cob with small amount of butter. Cooked turnips. Cup of custard. 3 Macaroni and cheese. Beet greens or other kind of greens. Okra or other succulent vegetable cooked. Celery or a dish of chopped cabbage. [232] EATING TO REDUCE WEIGHT 1 Biscuits, not more than four thin ones. Glass of milk. 2 Vegetable soup. String beans. Dish of ice cream or fruit gelatin. 3 Pecan nut meats. Corn on the cob. Carrots or other cooked succulent vege- table. A salad of either fruits or vegetables. [233] EATING FOE HEALTH This plan ought to appeal to those who wish to reduce gradually. It is a good way to do it. One thing that you ought to know is that potatoes are not as fattening as the same amount of toast. But avoid eating much starch of any kind while reducing. Omit as much sugar and fat as possible from the diet. While reducing drink no more fluid than the body calls for. That is, do not force yourself to drink. Drink one glass of wa- ter upon arising in the morning, and after that be guided by the demands of the body for fluid. When the mind is made up to do it, it is easy to reduce. For correct food preparation see Chap- ters 8, 9 and 10. For food lists, such as succulent vege- tables and juicy fruits, see Chapter 2. For information about Fasting read "Maintaining Health." [234] CHAPTEE 17 EATING TO GAIN WEIGHT This has reference to people who are very thin, people who consider themselves under weight. Some are distressed be- cause they are too light. Thinness is noth- ing to worry about, unless it is a part of disease. There are many who can not get well fleshed, no matter what they do. It is their nature to be thin. The thinner they are, as a rule, the more anxious they are to grow fat. To gain weight with them some- times takes the form of an obsession. So they eat at meals and between meals until they ruin their digestive organs. And then they grow thinner, in spite of excessive eating. Please pay particular attention to the [235] EATING FOE HEALTH rest of this paragraph: Those who are naturally thin ought not attempt to grow heavy, for it nearly always injures the body to try to gain weight in this way, that is, to force weight to come. Thinness is not an indication of disease or physical disorder when a person is feeling well. Thin individuals have the best chance to live to old age in health and comfort. Fat individuals are carrying so much excess baggage that it wears them out. Fat crowds the vital organs and other tissues. It often causes degeneration of a certain organ or part of an organ through pres- sure. It always oppresses heart action so that the obese individual is out of breath if he runs a few feet, climbs a hill or rap- idly mounts the stairs. Those who are thin rarely appreciate their blessed state. By all means, quit worrying about being thin, if you feel well. If you are thin and ill, that is a differ- ent proposition. Then find out what you [236] EATING TO GAIN WEIGHT are doing that is disagreeing with you, and correct the fault or faults. There is no one way of gaining weight. It requires good, common sense. Some- times thin people have to get even thinner before they can begin to put on flesh. One might think that the way to grow fat is to eat and drink more. But it does not al- ways work. Sometimes an addition to the food intake results in shrinking weight. Sometimes eating less causes addition to the weight. So it is not as simple as one might think. To get the benefit of the knowledge in this Chapter, it is necessary to read care- fully, and then reread. Suggestions for those who are thin and overeat, yet do not gain: Stop the over- eating. Quit lunching. Quit taking eggs and milk and olive oil between meals. Eat three meals a day and no more. When this suggestion is carried out, the chances are that a few additional precious pounds will take flight, but that is all right, [237] EATING FOR HEALTH for the loss is only temporary. This loss consists of the poisons and waste that have accumulated through overeating to gain weight. It is good riddance. Now is the time for the individual to worry. He (but it is more generally she) was too light before, and now he grows lighter. But think a minute before indulg- ing in worry, for worrying reduces the weight still more. By living correctly the loss of weight is arrested when it ought to be, but no sooner. Then the individual will probably remain at a stationary weight for a while, after which he begins to gain weight, if he eats right and otherwise gives himself good care. The reason many who overeat do not gain weight is because they eat so much that they can not digest and assimilate the food properly. For those who have indigestion and are thin, growing thinner: These individuals invariably partake of food beyond their digestive capacity, that is, they overcrowd [238] EATING TO GAIN WEIGHT their digestive organs. The result is the same as in overcrowding a boiler, or a furnace or a threshing machine separator — disturbance and disorder. The more these individuals overeat the thinner they grow. Overeating is not their only fault. A few of the common mistakes are: Eating between meals ; rapid eating, which means undermastication ; eating too much milk, eggs and fats; worrying and fretting and being cranky; making complex food mix- tures; poor cooking and injudicious selec- tion of nourishment. Many other faults may be present, such as the abuse of cof- fee, tobacco and tea, arid one does not need to take much before it becomes abuse. The chief trouble is almost invariably dietetic. The first step is to stop the in- digestion, which can be done in a reason- able time in the average case. To accom- plish this use the following method : Select plain fresh foods ; prepare them as recom- mended in Chapters 8, 9 and 10 ; masticate thoroughly; eat a very limited number of [239] EATING FOR HEALTH dishes at a meal, say from one to three; eat so moderately that the digestive fluids can take care of the entire meal ; cheer up and assume a calmer attitude of mind, al- lowing the world to revolve and rotate without your active supervision. Don't notice all of the thousand and one unimportant trifles that have put your nerves on edge in the past. Bemember: No matter how much you eat, if you do not digest it, it is not going to clothe your bones. Food that is not digested is not only useless, but it is harm- ful. It is much better to eat a little and digest it well than to eat much and turn the stomach and the bowels into a recepta- cle for a foul, putrefying mass that will poison the body. By eating within digestive capacity the digestive powers are strengthened, and in time the digestive organs will be able to handle all the food necessary to keep the body in physical balance. By overeating one weakens the digestive organs, and in [240] EATING TO GAIN WEIGHT time some form of serious disease, maybe incurable, will be rooted in the system. Combine the foods according to direc- tions in Chapters 4, 7, 11 and 12, and eat moderately, masticating all foods well. Suggestions for those who are in an acid state and very thin: In addition to being in an acid state and thin, these individuals are nervous. They are sour both physi- cally and mentally, and it is written on their faces. They can take all the strych- nine, iron, quinine and beef tonic they can swallow, yes, they can bathe in the disgust- ing stuff; and it will do them no good. Most of these thin, nervous people live too exclusively on the concentrated staple foods. Among the women of this class there is a great liking for tea and toast, or some other form of breadstuff. They need less of the staples and more of the fresh foods. Instead of taking iron from a bottle they should get it from spin- ach and cabbage and lettuce and other veg- etables, as well as from the fruits. Thin [241] EATING FOB HEALTH people ought to eat sparingly of the acid fruits, for these foods have a tendency to make them thinner and more nervous. As before mentioned, those who are thin and well ought to let nature's handiwork alone. If they try to force themselves to take on weight, they may succeed tempo- rarily, and then they will probably become thinner than ever, and ill besides. All fat individuals can become thin, but many thin persons can not grow fat and stay that way. If I have been able to convey the knowl- edge that all members of the human race can not be fattened up like sheep, cattle and hogs, this Chapter has served its purpose and has been worth while. Since we have mentioned the domestic animals, let us see what happens to many of them during the fattening process. Apoplexy is supposed to be a trouble of advanced years, yet many lambs die x>f it while being fattened. Breeders of fancy stock make some of their exhibition cattle exceedingly fat so that they will make a [242] EATING TO GAIN WEIGHT fine showing in the ring. They are often rewarded by finding a valuable animal dead in the stall of fatty degeneration. Fattened hogs have lost so much of their vitality and resistance — they are sick — ■ that many of them die in the cars while being shipped to market. I know that from a literary point of view, it is bad taste to compare the domes- tic animals with human beings. But their bodies are governed by the same laws that govern our bodies. Fat- ness is disease in man and beast. So if you are thin and feeling well, be thankful. There is no special diet for thin people. Some can not gain weight, for it is against their nature to do so. Others will gain weight if they give themselves correct care. Those who are sick and too thin need the services of a physician who knows his business. If the physician begins to pre- scribe tonics and to recommend extra meals, with milk, eggs and oil in between, [243] EATING FOE HEALTH he does not know his business and will do more harm than good. What is needed is fresh air, sunshine without and within, rest and exercise in correct proportions, simple foods properly prepared and the application of common sense. Those who are thin and acid should eat freely of the succulent vegetables and the raw salad vegetables. Otherwise their menus may be as suggested in Chapters 4, 7, 11 and 12, according to season and occupation. For list of the vegetables see Chapter 2. CHEONIC CATAERH Catarrh is a trouble that is as widely spread as civilization. Pick up the papers of any foreign country and you will find so-called catarrh cures advertised. Unfortunately, there is not a medicine in the whole wide world that cures this con- dition. Strictly speaking, catarrh is not a dis- [244] EATING TO GAIN WEIGHT ease of the mucous membranes. It mani- fests in the mucous membranes, but the condition is based on impure blood. Clean blood and catarrh never go together. The impure blood is generally based on di- gestive disturbances. When the blood becomes so full of im- purities that the skin, lungs, kidneys and the bowels are unable to rid the body of waste, an attempt is made to throw the poisons out through other channels. Some- times the skin is so overworked that skin disease results. Nearly all skin diseases are reflections of blood impurities. (Some occupational skin diseases are exceptions.) But more often the excess of waste tries to leave by way of the sensitive mucous membrane. The result is irritation and in- flammation of the mucous membrane. The mucus is poured out to allay this irrita- tion. If the improper living that causes the impure blood is continued, the catarrh will become chronic, as shown by an ex- cessive discharge of mucus week after week. [245] EATING FOE HEALTH It is notorious that medication will not cure chronic catarrh. Specialists treat and treat and treat and treat some more. The patients part with their money and keep their catarrh. No local treatment is needed. If there are hard accumulations in the nose and adjacent cavities, spraying the nose with an oily solution is all right. But this is not curing. It is simply a method of softening up the hardened discharges, cleaning the nose and making the patient feel comfortable. It is all right to use soothing alkaline solutions, but to call them curative is misleading. They bring ease and comfort, but they do not cure. Catarrh is curable, but the patient needs education, not local treatment. "What is needed is to get the blood and the intestinal tract clean, after which the catarrh will vanish into the thin upper air, never to return so long as the living is correct. If you have catarrh you will be surprised how soon you will begin to im- prove if you do as follows : [246] EATING TO GAIN WEIGHT First — According to season and work, be gnided by directions in Chapters 4, 7, 11 and 12. Second — Study and observe the direc- tions given in Chapters 24 and 25. Third — Live hygienically. To learn how, read' 'Curing Catarrh, Coughs and Colds." Eight living, physical and mental, is the cure for all diseases that have not reached the incurable stage. Plenty of fresh fruits and vegetables are great aids in putting catarrh to rout, and a correct diet is the best remedy of all. It is the only sure catarrh cure. Those having catarrh should eat spar- ingly of milk, cream and cheese. Omitting these foods for a short time is a good plan in cases of bad catarrh, though not neces- sary. Overeating of them is decidedly bad. Butter and other fats are not objectionable. This is not a complete treatise on ca- tarrh — far from it — but it shows how kindly nature treats those who are good to themselves. [247] CHAPTER 18 EATING IN PREGNANCY AND DURING THE NURSING PERIOD Some of the beliefs that have been handed down to us are so erroneous that it is necessary to comment on them, for putting them into practice causes much suffering and disease. Error number one is the belief that a pregnant woman has to eat for two. In a sense this is correct, but the usual inter- pretation, that she has to double her food intake, is wrong. Overeating is as bad during pregnancy as during any other period, and in some respects it is worse. During the first four or five months of pregnancy there is no need for increasing the food intake, because the nourishment needed for the child amounts to very little. [248] EATING DURING PREGNANCY During the last half of pregnancy a slight increase in the food intake is necessary, but it is so small that the amount eaten needs be only a trifle greater than before. It is not necessary to increase the food in- take consciously. The appetite will call for a little more food, and naturally the woman will increase the amount eaten without giving the matter special thought. But the belief that a pregnant woman must gorge, eating big meals, and eating between meals, is a very bad mistake. During this period, as at all other times, it is wrong to eat more than honest hunger demands. Overeating fills the mother full of waste and poisons, causing disease and suffering. Mothers who want good babies have to be good themselves, that is, exer- cise some self-control. During the first part of pregnancy, the so-called morning sickness and other symptoms are common. A healthy woman who takes good care of herself will have very few of these symptoms, and they will be light. She may feel a little queer at [249] EATING FOE HEALTH times, but she will not be really ill. Even delicate women can go through this period without suffering. They will have a few symptoms that amount to no more than temporary inconvenience, if they give themselves the right care. During the last few months there may be a few pressure symptoms, and the back may be tired at times, due to the extra weight. The principal thing is to be careful about the eating. To those who believe in the dictum of eating twice as much as usual during this period, it may be surprising to learn that the most important part now, as at all times, is moderation in eating — and other things. The food should be of good quality. The mothers who live on highly refined foods, deprived of salts (such as white sugar, white flour products, and polished rice, and potatoes that are peeled and boiled), are liable to suffer from softening of bones and teeth. The developing child needs plenty of natural salts, and if these salts are not taken in with the mother's food, [250] EATING DURING PREGNANCY the mother's own body will be robbed of the salts to supply the child. This is well shown in some cases of bone softening (osteomalacia), where the mother's bones become soft, and often deformed, because the lime is taken to build up the child. This will not occur if the feeding is correct. Another belief is that women must suf- fer much during childbirth. The average woman needs have but little inconvenience, if she will live properly during the period of pregnancy. This is no theory, for it has been proved over and over again, even in small, delicate women. Pregnancy and childbirth are normal, natural functions, for which a woman's body is adapted, and the rule is that they cause only a lit- tle inconvenience where the mother gives herself good care. A large part of the suffering is due to fears instilled by other women. Many women are so inconsiderate and ignorant that they gather up all the harrowing de- tails they can, telling of some mother who has suffered much; perhaps being badly [251] EATING FOR HEALTH torn or losing her life at childbirth. Some females delight to get a young woman in her first pregnancy and ponr such tales of misery and woe into her ears. There is no punishment grave enough for the crime, so they are not punished. The young woman, lacking experience, begins to look for suffering and discomfort, and she wor- ries, fearing disease during pregnancy and worse than that during confinement. She finds what she is looking for, be- cause the imagination enlarges upon the various unimportant symptoms that may be present. If we could close the mouths of irresponsible gossips we would decrease the ills of the world. So it is with the pains of confinement. Many suffer more in anticipation than in reality. True, those who live wrong often suffer much, but the suffering is aug- mented by the anticipation of pain. Those who live as they should, being moderate, taking gentle exercise, and keeping cheer- ful, can look forward calmly to confine- ment, for it will be uneventful. [252] EATING DURING PREGNANCY Those who make the mistake of over- eating will have large babies, maybe large enough to cause them great suffering, and even extensive tears. Those who are mod- erate will have smaller babies, born with- out serious trouble. We hear much boast- ing about large babies, weighing ten pounds or more. They are nothing to be proud of, for they are overly large, being proof that the mother overindulged in food. A seven pound baby is plenty large, and a five pound baby has as good a chance of grow- ing into a strong and healthy adult as a ten pound one. Physical moderation and mental tran- quillity will make pregnancy and childbirth easy, and give children the best possible, start in life. What is the best way to feed? The eat- ing does not materially differ from the or- dinary. There should be plenty of fresh vegetables and some fresh fruit in the menu. Buttermilk is a good food. But stimulating foods and drinks should be avoided, which bars coffee, strong condi- [253] EATING FOR HEALTH ments and sharp sauces. Meat should be eaten in moderation. Eggs, nuts and milk may at all times be substituted for meat. Body and mind should be kept tranquil. Though work is good for the prospective mother, she should not be compelled to do such hard work as the family washing. However, the idea that a pregnant woman must treat herself like a bit of Dresden china is nonsense. Violent jarring and shaking are bad, but pleasant rides and jaunts are beneficial. Use good common sense, and be not mis- led by the prevailing superstitions. [254] EATING DURING PREGNANCY MENUS FOE PEEGNANT WOMEN 1 Baked apples or stewed prunes. (Eat slowly, masticate well and eat as much as you desire.) Glass of milk or buttermilk. Baked potato with butter. Cooked carrots or other succulent vege- table. Cabbage slaw. 3 Eggs, cooked any style except frying. String beans and spinach. Eipe olives. Vegetable salad, or fruit and vegetable salad. [255] EATING FOR HEALTH Oatmeal and a glass of milk. Eaisins. Vegetable soup. Slice or two of whole wheat toast. Green peas, and if desired parsnips. Fresh lean meat (or nnts). Beet greens or other kind of greens* Okra or cauliflower. Dish of ice cream or fruit gelatin. [256] EATING DURING PREGNANCY Please note that these sample menus are simple and the food plain, but very nour- ishing. There are no pies and puddings in them, for these should be eaten at long intervals, or not at all. The diet is non- stimulating, or rather it is not overstimu- lating. All foods have some stimulating qualities. It is wonderful what such feeding will do, both for the mother and the child. THE NURSING PERIOD When the child is born it begins to need more fuel. Though it is well covered and kept warm, its cells are active and that results in heat production, and heat pro- duction requires food. Besides, food is needed for repair and growth. The nursing mother needs more food than usual while manufacturing food for the baby. She will crave an additional amount, and she will eat it, without giv- ing the subject special thought. She will not want a greatly increased amount of [257] EATING FOB HEALTH food, and she should never eat anv more than she really craves. The food does not need to differ radi- cally from what she used to eat. It should remain simple and non- stimulating. If the mother eats so that she gets indigestion, the child will become ill. If she eats so much that her body becomes acid, the baby will be fussy, cross and nervous. It is indeed very important that the supply of milk be kept wholesome, and this can be accomplished by good maternal care. If through overwork, overexcitement or over- eating the mother becomes ill, the trouble will be reflected in the nursing child. If possible the mother should nurse the baby. If the milk is scanty she should give the child what she can and supplement it with a bottle feeding or two per day. This will be discussed in detail in Chapter 19. Because of the drain on the nursing mother, she should not be asked to "do ex- tra heavy work. Light work is beneficial, but it is not good for either mother or [258] EATING DURING PREGNANCY child to have the mother fagged and worn out. During the nursing period the mother should have plenty of fresh foods. Fruits and vegetables help to keep both mother and child healthy. One of the best foods at this time is buttermilk, but even butter- milk is to be taken in moderation. It is not necessary to eat soups unless they are relished. Nor are broths and gruels to be taken, unless they are en- joyed. The water that is needed for pro- ducing milk is furnished as readily by the water the mother drinks as by the liquids in soups and gruels. Those who are fond of soup, rightly cooked, may eat it daily. If gruels are eaten they should be well mas- ticated, for even if starchy foods are taken in soft form they need considerable mouth treatment to start the digestion right. The succulent vegetables, cooked and raw, are good milk producers. Hence cooked vegetables and raw vegetable salads should have a prominent place in the diet. [259] EATING FOR HEALTH MENUS FOE NUKSIETG MOTHEKS 1 Oatmeal well cooked and well masticated. A few figs or dates. A glass of milk or buttermilk. 2 Vegetable soup. Whole wheat toast or corn bread with butter. Cooked cabbage or other succulent vege- table. Small cup of custard if desired. Eggs, hard or soft boiled. Kale or other kind of greens. Carrots or other kind of succulent vege- table. Either vegetable or fruit salad. [260] EATING DURING PREGNANCY Graham muffins or whole wheat toast with butter. Glass of milk or buttermilk. Vegetable soup or celery soup. Baked potato with butter or peanut butter. String beans or other succulent vegetable. Dish of ice cream or gelatin, if desired. Pecan nut meats (or some kind of fresh meat). Asparagus or other succulent vegetable. Celery or lettuce or other green leafy vege- table raw. Baked apple or stewed prunes. [261] EATING FOR HEALTH See Chapters 8, 9 and 10 for correct food preparation. See Chapters 24 and 25 for information about when, how and how much to eat. See Chapter 35 for information regard- ing drinking. A reminder: Those who wish to live in comfort during pregnancy and raise healthy children can do so. Follow direc- tions and enjoy the good results. The next chapter will be devoted to baby feeding. [262] CHAPTER 19 FEEDING THE BABY The contents of this Chapter apply to children from the time of birth until they are one year old. We shall begin with a general discussion, and then give definite information regarding the correct methods of feeding. The old ideas about baby feeding were so queer and so wrong, and they still have such a firm hold of the popular mind, that it is necessary to point out a few of the errors, and show what is right. It used to be the common belief that ba- bies should be fed every two hours, and even oftener. Many still believe that this is right. It is a mistake, for no normal infant will wake up to be fed that often, and a child should not have its sleep [263] EATING FOR HEALTH broken. Such frequent feeding results in digestive troubles — vomiting, curds in the stools and perhaps diarrhea, or it may be constipation. At birth the baby's stomach is very small, so many believe that it ought to be filled at frequent intervals. Acting upon this belief parents have fed millions of infants into disease and death. It takes a baby several hours to digest a meal and it is wrong to nurse it so frequently that it gets indigestion. In infancy digestive disturbances are serious. Americans used to be a prolific race, but now the average of births in a family is so small that we can not afford to waste life as freely as in ye good old times. By feeding the children properly we can keep nearly all of them alive. Almost all the babies born have the ca- pacity to live, if they are well cared for. There are some who are fated to die be- cause the vital spark is too weak, but they are not numerous. Blue babies and 'those who are hard to keep warm lack vitality, [264] FEEDING THE BABY and even with the best of care they are liable to die in infancy. But there is no good excuse for the prevailing large in- fant mortality. It is due to improper care. The infant feeding should be rational. Give the child a chance to digest one meal before the next one is taken. Infants can 't live in health on a two-hour feeding plan any more than you can. There should be an interval of four hours between feedings, and the child should have only water at night. Four feedings per day are enough for the newborn baby, and five feedings should be the limit. The mother's milk is the best infant food. Breast fed babies are healthier and have a better chance to live than those artificially fed. "Where records have been carefully kept it has been found that six or more bottle babies die to one breast fed baby, taking an equal number of each. Love is a very important factor in raising [265] EATING FOR HEALTH a child, and the infant draws no love from a bottle. If the mother has not enough milk, she should let the child have as much as pos- sible, and supplement it with the bottle. Suppose she has enough milk for but two feedings per day. Then she can give two breast feedings and two bottle feedings. The mother who is able to nurse the baby should by all means do so, at least for six or eight months. This prevents most of the ills of infancy. If artificial feeding is necessary, the best substitute for mother's milk is fresh, clean cow's milk that has not been subjected to heat. For the average infant, this milk has to be somewhat modified, by adding sugar and water. This we shall take up in the next few pages. There are many baby foods on the market. Some of them are good. Those that are made up with milk are the best. These foods generally contain grains whose starches have been largely changed into sugar. The baby foods that are not [266] FEEDING TEE BABY made up with milk are not to be recom- mended, because there is nothing as good for building a healthy infant body as milk. Some use condensed milk for baby food. It is heavily sugared, and though it is fairly easy to digest, it is an unbalanced food. It contains too much refined sugar and not one-half enough of the salts neces- sary for normal development of the body. These salts are largely destroyed, so far as utility is concerned, in the process of heating necessary for preserving the con- densed milk. Then too there is too little protein in proportion to the sugar in the condensed milk. Babies fed on condensed milk often grow fat, but they become sick very easily. Instead of building good bone and muscle they go largely to fat, and hence are delicate and fall easy victims to disease. All babies, whether breast fed or bottle fed, thrive better when they get a little fruit juice or fresh vegetable juice each day. Fruit and vegetable juices for infants: [267] EATING FOR HEALTH Take healthy ripe fruit or prime raw vege- tables, grind or mash, squeeze out the juice, and strain it through a fine strainer, muslin for instance. Make fresh daily and have all utensils clean. Fruit like oranges needs only be squeezed and the juice strained. Sweet oranges, blackberries, sweet ripe pineapples, lettuce, raw spinach, raw cab- bage and carrots are some of the fruits and vegetables from which one may make good fresh juices for the babies. After the child is two or three months old, cereal water may be used to dilute the milk, if the child is fed on cow's milk. Recipe for barley water: For each quart of barley water desired use one tablespoon- ful of barley. Wash the barley well, put into water, bring to a boil, and then let it simmer for two hours. When it is done there is to be a quart of liquid for each tablespoonful of barley used. Strain and use liquid according to directions * given later. (The adults may eat the cooked barley grains.) [268] FEEDING TEE BABY Some make barley water by boiling it (not simmering) twenty to thirty minutes. Oatmeal or washed whole wheat berries may be used instead of barley. During the first year of life the child should live almost exclusively on milk and water. During the early months the ba- by's digestive fluids are not able to break down starchy foods, hence no starches should be given. I do not mean to say that all babies who are not ideally fed will die, for you have doubtless seen what I have seen, babies six or seven months old given meat and fried potatoes and surviving the ordeal. Some babies are so strong that they can tolerate a great deal of abuse ? but others are killed by such treatment. This Chapter is writ- ten for those who desire to play safe. The average baby can be healthy at all times, and those who are properly raised will remain healthy. If you want a healthy, happy child, all you have to do is to give it a chance and nature will do the rest. [269] EATING FOR HEALTH From the very first the babies should have water several times per day, and if they wake up at night water should be offered once or twice. The water is to be at blood heat (100 degrees Fahrenheit) in the beginning, but as the child grows in age the water may be given cooler so that at the end of four or five months the child may have water at 70 or 80 degrees Fahrenheit. Many mothers believe that every time the baby cries it is hungry. This is a mis- take. Like adults, babies get thirsty oftener than they get hungry, and when they are thirsty they should have water, not milk. Milk is a food, not a drink. If the mother can nurse the child from nine to twelve months, that is very good. The weaning can be either abrupt or grad- ual, but if the child is delicate it should be a gradual weaning. First substitute one meal of cow's milk for a breast feed- ing; then in a week or two substitute an- other feeding of cow's milk and later give all cow's milk. Abrupt weaning some- [270] FEEDING THE BABY times upsets the child's digestive appa- ratus, which is hardly ever the case in gradual weaning, requiring from three to six weeks, or more, according to parental desires. If the mother becomes seriously ill, the child should be weaned, but the mother will not become ill if she takes good care of herself. The mother's milk deteriorates after several months of nursing, so it is a safe general rule to wean a child between the tenth and fourteenth month of life. It is not advisable to wean in extremely hot weather, for then the child's vitality is a little low, and the foods that have to be substituted spoil rather easily. How much are you to feed the baby? No exact answer can be given by any one until all babies are alike. I shall help you to solve the problem as we go along from infancy until the child arrives at school age. Different babies have different food requirements. Be sure that everything that goes into [271] EATING FOR HEALTH the baby's mouth is clean. Filth and dis- ease go together in infancy. BREAST FED BABIES As explained in Chapter 18, the nursing mothers must keep in good trim in order to keep the babies healthy. During the first twenty-four hours after birth it is best to give nothing but water. Give an ounce or two of water every three to five hours. After this let the child nurse four times a day, and certainly not to exceed five times a day. During the night give noth- ing but water, from the very beginning. Let the child have water in a clean bot- tle two or three times during the day, and once or twice during the night, if it awakes. Let the child nurse until it loses inter- est in the breast and then it is time to stop. It may require anywhere from 'ten to twenty minutes. Babies generally swallow some air. [272] FEEDING TEE BABY After they are through nursing, support them in an upright position and pat them gently on the back to relieve this. If they spit up a little milk immediately after nursing it does not matter, but if they vomit curdled milk several hours after nursing, or if curds appear in the stool, that shows that they have been fed more than they can digest. Cut down the feed- ing a little so that digestion can catch up with food supply. At an early age begin to give a little orange juice, or other ripe fruit juice, or raw vegetable juice. Follow the directions given under the head of Bottle Fed Babies. At the age of eight or nine months it is all right to give the child a piece of very stale bread or oven toast once a day, either before or after nursing time, and let him moisten it up with saliva and swallow a part of the moistened bread. The bread should be hard so the child will learn to masticate thoroughly. Milk, fresh fruit or vegetable juices, and [273] EATING FOR HEALTH a little bread furnish all the nourishment needed during the first year of life. After the age of nine or ten months the child may be weaned, as already described. If the child is real robust and healthy, sub- stitute whole cow's milk for the mother's milk. If the child is somewhat delicate, use three parts of cow's milk and one part of water. Give two to three table spoonfuls of fruit or vegetable juice once a day and whole wheat toast once a day when the child is weaned. For further information about feeding children see Chapter 20. BOTTLE FED BABIES Secure good milk from a healthy cow or from a herd of healthy cows, and use it while fresh. Avoid pasteurizing if possi- ble, for babies do not thrive as well on pas- teurized or boiled milk as on the fresh, un- spoiled milk. Keep the milk in a cold, clean place, in a clean receptacle. [274] FEEDING TEE BABY Get a set of nursing bottles, at least as many bottles as there are daily nursings. After each feeding, rinse the rubber nip- ple in cool water, wash well in soda water, and then to be sure that it will not get sour put into a solution of boracic acid, and keep it there until needed. Then rinse it in cold water before using. It is not as much trouble as one would think from reading directions. After a bottle has been used it should be rinsed well in cold water, then in soda water, then boiled in plain water and kept in a clean place. So far as babies are con- cerned, cleanliness comes first of all. There are many methods of artificial feeding, but we shall give only the method of using the natural cow's milk, modifying it to suit the child's needs. In the begin- ning the feeding has to be very moderate, for the child has to become accustomed to the food. Cow's milk is not the food na- ture made for the infant, and it often takes a while for the baby to adjust itself to such food. [275] EATING FOR HEALTH A bottle baby frequently makes only small gains in the beginning, but it is fool- ish to overfeed and produce indigestion. The first day give nothing but water — one to two ounces at intervals varying from three to five hours. For the next week prepare the food as follows : Take 3 ounces of milk, 6 ounces of wa- ter, and 2 teaspoonfuls of milk sugar. Mix, and divide in equal parts for four or five feedings, putting the milk directly into the nursing bottles. Keep bottles in cold place, and heat to 100 degrees Fahrenheit, in a warm water bath, immediately before feeding. The first day the child may not want quite all of the food, but when he is six or seven days old he may want a little more, so then it will be all right to take 4 ounces of milk, 8 ounces of water and almost 3 teaspoonfuls of milk sugar, and divide into feedings as before. When the child is nine or ten days old give 5 ounces of milk, 10 ounces of water [276] FEEDING TEE BABY and 4 teaspoonfuls of milk sugar. (Four teaspoonfuls make one tablespoonful, level measure.) On the fifteenth day increase to 6 ounces of milk, 10 ounces of water and 2 table- spoonfuls of milk sugar. Now gradually increase the feeding so that the child will get the amounts in the table below at the ages indicated. The object of this kind of feeding is to get the child accustomed to more concentrated food each month. Amount of Child's Age Amount of Amount of Milk Sugar, in months. Milk, ounces. Water, ounces. tablespoonfuls 1 7 to 8 12 2y 2 2 10 to 11 15 3% 3 15 to 16 16 4% 6 22 to 24 10 to 12 4y 2 8 26 to 28 8 to 9 4y 2 9 28 to 30 7 to 8 4y s Gradually increase milk and decrease water until at the age of one year the child takes about one quart (32 ounces) of un- diluted milk daily. [277] EATING FOR HEALTH This table is simply to help you, to give you an idea what some children need. It is more food than some will want. Never force the children to take more food than they desire. When they lose interest in the bottle, take it away and offer no more food for four hours. What food is left in the bottle should be thrown away. If the bottle baby does not grow rapidly at first, it is all right, if the child is healthy. If you use vegetable juice, it may be put right into the milk. If you employ fruit juice, give it with the drinking water once a day, or else dilute it with about its own bulk of water and feed it with a spoon. Start to give fresh fruit or vegetable, juices early. At fifteen days give % tea- spoonful ; at one month almost 1 teaspoon- ful ; at three months about 2 teaspoonfuls ;. at six months 1 tablespoonful or a little more ; at eight months about 2 tablespoon- fuls and at ten months about 3 table- spoonfuls. Barley water may be used in place of [278] FEEDING THE BABY water to dilute the milk. When barley water is first employed, give part barley water and part water. Suppose the for- mula calls for 12 ounces of water, then one may begin with 4 ounces of barley water and 8 ounces of water and mix with the milk. Gradually increase the proportion of barley water until that is used entirely instead of plain water. Barley water may be given at the end of three months. At eight or nine months allow the child to suck on whole wheat oven toast or thor- oughly stale bread at one of the meals. At this time it is safe to feed a table- spoonful or two of the liquid from boiled prunes or soaked prunes. The subject of child feeding will be con- tinued in Chapter 20. [279] CHAPTEE 20 FEEDING THE CHILDBED Most parents begin too early to feed their children all kinds of food that older people eat. The keynote to correct feed- ing of children is simplicity. Milk and whole wheat products contain all the ele- ments of nourishment that a child needs. The simpler the feeding the healthier the child. If the child is fed at the table, it will be necessary to teach it not to beg for all the foods that the adults eat. When the mother has to do the work in the house and take care of the children besides, she has a big job on her hands and there are difficulties in the way. The tendency is to do things so as to save present inconyen- ience, and as a result the child's health often suffers. [280] FEEDING TEE CHILDREN Children can be kept well ; or they can be kept well most of the time and have an occasional sick spell ; or they can be made sickly. The parents have it in their power to keep the children well, sick half the time, or half sick all the time, and they can take their choice. The belief that children should have the "diseases of childhood" is so ridiculously wrong that it is difficult for me to write about it. A child need not have a single one of the so-called diseases of childhood. Every time a child is ill it is weakened. Sometimes the diseases of childhood leave the victims below par for months, and even years; sometimes they make the sufferers invalids for life; and sometimes they kill outright. If you wish to keep your child well and strong without attacks of sickness, you can do it. When a child that has been well be- comes ill it is the fault of those who have it in charge. If in addition to milk and the whole [281] EATING FOR HEALTH wheat products a few of the light vege- tables and some fruits are given, that is plenty. Children do not crave cookies and cakes and candies and puddings and pies, and will not ask for them unless their elders are foolish enough to teach them to eat such things. Children like sweets, but that does not mean that they ought to have candies and refined sugar. Kefmed sugar is a poor food in youth, for it contains no natural salts. Figs, dates and raisins are rich in sugar and rich in salts. Young people need the natural salts to build up their bodies. White flour products are also poor foods for the young, because they have been robbed of a large part of their salts in milling. Children need the building mate- rials that are so abundantly present in Whole wheat products. At one year of age the child will be liv- ing almost exclusively on milk. A bal- anced ration at this age would be : [282] FEEDING TEE CHILDREN MENU FOR A ONE YEAE OLD CHILD One glass of milk three or four times a day. Whole wheat toast or stale whole wheat bread with one of the milk feedings. All the water the child desires. The toast is to be oven toast, made ac- cording to directions in Chapter 9. The milk is to be whole milk, and the glassful is supposed to be eight ounces. Once a day give some orange, fig or prune juice, or else some vegetable juice. At this age the fruit or vegetable juice may be given with a milk meal, but not with the meal containing breadstuffs. The orange juice now does not need to be strained. Prune or fig juice: Select good prunes or figs, wash well and put into glass or china vessel; barely cover with hot water and set aside for about eight hours. Use this juice, strained or unstrained. If it is too sweet and strong, dilute with a little [283] EATING FOR HEALTH water. A child one year old may take from one to three tablespoonfuls a day. The jnice of unsweetened boiled prunes and figs may also be used at times. "When the child is eighteen months old feed as follows: MENU FOE EIGHTEEN MONTH OLD CHILD Three or four times per day, glassful of milk. Two times per day, some dry whole wheat product with the milk. . When the child has zwieback or other hard food, let it suck on this hard food first, and then feed the milk. Or reverse the process, giving the milk first and then the solid food. Do not allow foods to be washed down with fluids. Nor should the solid foods be soaked in milk. Teach the child to chew and chew and chew, and then teach mastication. At the age of two most children are ready for some solid food three times a day. [284] FEEDING TEE CHILDREN MENU FOR TWO YEAR OLD CHILD Whole wheat product and glass of milk two times per day. One kind of sweet fruit (raisins, figs, dates or sweet prunes) once a day, with a glass of milk. Children will thrive on such a diet. If the sweet fruit is not thoroughly masti- cated, mash it up well. Three meals are enough, but if a fourth meal is necessary to please the parents or relatives or neighbors, give either one kind of fruit or a glass of milk. After completing the second year, the diet may be amplified very gradually, but always keep it simple. Those who teach the children to have simple eating tastes are giving the young people one of the most valuable things possible, for sim- plicity in eating points toward health, while complexity leads to disease. Begin to teach the child to eat the suc- culent vegetables. If properly trained the [285] EATING FOR HEALTH child will masticate well at the age of two or a little past; if he does not, mash the vegetables and either scrape or mash the fruits. 1286]i FEEDING TEE CHILDREN MENUS FOK A THKEE YEAE OLD CHILD 1 • "Whole wheat product and glass of milk Stewed prunes, as many as the child wants if the mastication is thorough. Glass of milk. Medium sized baked potato with a little butter. String beans or other succulent vegetable. Glass of milk. [287] EATING FOR HEALTH Puffed wheat or puffed rice and glass of milk. Apples, raw, baked or stewed, as much as the child desires if the mastication is thorough. Glass of milk. Whole wheat biscuits or graham muffins. Glass of milk. Cooked succulent vegetable, one kind. [288] FEEDING TEE CHILDREN "How much am I to feed the child ?" is the common question. It would be easy to give you quantities, but I am not in the guessing business. The truth is that there is not one mortal on earth who knows how much your child needs. You can find out for yourself and apply your knowledge. There are ways of feeding children so that the little ones will regulate the amount and do it right. If you teach children to masticate well, they will decide the amount of food neces' sary. They will eat what they need and no more of cereal products, rice, sweet fruits, or other foods presented, if the mastica- tion is thorough and the feeding is simple. One glassful of milk is sufficient. As soon as the child loses interest in the food before it, the proper time to stop eating has come. From a health point of view it is a crime to coax or encourage a child to eat. Children who are fed on simple, natu- ral foods have all the appetite they need, and will take enough food without coaxing. [289J EATING FOE HEALTH If they are coaxed they will generally over- eat. If a child does not want food, let it miss a meal or two or even three. Teach the child thorough mastication, and feed simply, as here recommended, and the infant feeding is solved. Please reread the remarks in italics. The time to begin to feed raw frnits, cooked fruits, cooked succulent vegetables and raw salad vegetables varies. "When a baby is exceptionally robust, it is safe to begin with one or more of these foods shortly after the first birthday. The raw salad vegetables are not to be given until the child masticates real well. It is with feeding like with talking and walking — > some children are forward and others are slow. One has to use discretion and good sense. Children get all the protein they need from milk and whole wheat products. Meat is too stimulating for young chil- dren, and it sometimes takes away the de- sire for the best of proteid foods, milk. [290] FEEDING THE CHILDREN The longer children live without meat the better, and certainly they should not have meat until they are five or six years old. Most children like eggs, and they may have them when they are past three years old. [291] EATING FOB HEALTH MENUS FOR FOUR YEAR OLD CHILD 1 Cooked or steamed brown rice with raisins. Glass of milk. 2 One egg, cooked to suit taste, but not fried. Dish of green peas. Dish of prunes. 3 "Whole wheat biscuits or toast with butter. Glass of milk. If desired, a few dates. [292] FEEDING TEE CHILDREN Puffed rice or puffed wheat. Glass of milk. Cooked carrots or string beans. Cup of custard. Apple, either baked or raw. Whole wheat bread. Generous dish of ice cream. [293] EATING FOR HEALTH If the child wishes to eat fewer items than suggested, that is all right. It is time enough to use butter when the child is past two years of age, but it does no harm to give it a little earlier if the digestion is robust. If mastication is thorough, nuts may be given at the age of four, but nuts should be well chewed. Finely ground nuts may be used. Candies are not craved when the sweet fruits are fed regularly. Lunching is ob- jectionable, for it does not give the stomach an opportunity to get ready for regular meals. When children are ten or eleven years old they may be fed like their elders, with this exception — they need more starches and sweets and should eat little or no meat. Keep the diet simple. Give the plain, natural foods. Cake, pie, pudding, brown flour gravy and hot sauces are not good foods for children. Whole wheat prod- ucts, brown rice, honey, maple sugar and brown sugar are better than white flour [294] FEEDING TEE CHILDREN products, polished rice and refined white sugar. Three meals a day are sufficient. If there is lunching it should be only some fruit or a glass of milk. Those who are wise will not feed children more than three times per day. Four hours should elapse between meals. [295] EATING FOR HEALTH MENUS FOB CHILD TEN YEAES OLD OR MORE Cereal of some kind (oatmeal, whole wheat bread or biscuit, corn bread, rice, graham muffins, or puffed or flaked cereal. Select one kind for a meal.) Grlass of whole milk. If desired a few raisins or sweet prunes or figs. 2 Baked potato (or other kind of starchy food). Cooked cabbage (or other kind of succu- lent vegetable). Glass of whole milk (or custard or cottage cheese or glass of buttermilk). 3 One or two eggs (or nuts or peanuts or fish or occasionally fresh meat). One or two kinds of cooked succulent ^veg- etables. Some raw fruit or a vegetable salad. [296] FEEDING TEE CHILDREN In conclusion, please bear in mind: 1. Three meals a day are enough. 2. Use plain foods, simply prepared. 3. Educate the child to masticate thor- oughly. 4. Use only a few varieties of food at a meal. 5. No candy or ice cream or lunching be- tween meals. 6. Never coax a child to eat, or prepare special dishes to tempt the appetite. 7. Pardon the repetition, but teach the child to chew well and eat slowly. The best way to teach is to masti- cate well yourself. INFANTILE PAKALYSIS In the summer of 1916 there were many cases of infantile paralysis, especially in the eastern United States. It is terrible to see the little ones left helpless, and even in the Mississippi Valley parents were frightened and consulted their physicians [297] EATING TOE HEALTH about the best way of preventing an attack. Infantile paralysis may mean many things to a physician, but to the general public it is what we call " acute anterior poliomyelitis," that is, inflammation of the anterior structure of the spinal cord. It is most common in childhood, during hot weather. It generally begins with a mild fever, and then the parents are sur- prised to find the child with one or more limbs useless and flabby. It is a flaccid paralysis. In bad cases it may begin with vomiting and diarrhea; convulsions and delirium are sometimes present. In ordinary cases the affected limb or limbs partly recover, but as a rule not en- tirely. The badly affected limbs usually are pale and cold and fail to grow to nor- mal size. From a study of the history of epi- demics I am sorry to say that future hot spells will probably bring more cases of this trouble, for diseases of this kind gen- erally remain for some years and then die [298] FEEDING THE CHILDREN down again. Hence it is important to pre- vent infantile paralysis. And here is some good news : Infantile paralysis can be prevented. Children take this disease most easily when they have had other diseases of childhood, especially measles. Impure air, excessive heat and poor food are the fac- tors of greatest importance in causing in- fantile paralysis, and improper feeding is by far the most potent cause. As I have said before, children can be raised so that they will not have a single one of the diseases of childhood, including infantile paralysis and meningitis. How is it to be accomplished? It has already been told, but let us gather up the threads. Carefully reread Chapters 18, 19 and 20, and you have all the information needed. If you will study these Chapters until you have the spirit of them, and then put the knowledge into practice, there will be no infantile paralysis in the family. [299] EATING FOR HEALTH The important points are : 1. That the mother should live so that the child is healthy at birth. See Chap- ter 18. 2. That the infant shonld be breast fed if possible, and if it mnst be bottle fed, it should have clean, uncooked milk with raw fruit or vegetable juices. See Chapter 19. 3. That when the child is weaned it should be put on a diet of good milk and simple, natural food products, and be taught thorough mastication. Eeread this Chapter. If you follow these directions intelli- gently, your child will not have any hind of disease, for its body will be too robust and healthy to degenerate. Since it is so important, let us put it into one paragraph: If the mother takes good care of herself before the child is born, and the child is rightly cared for after birth, being well and simply fed, it will remain well. Keep babies quiet and give them plenty of fresh air. Cleanliness is godliness in raising children.. [300] FEEDING TEE CHILDREN If the child has been having poor care, start giving it good care to-day, and make it healthy and robust. If there is an attack of infantile paraly- sis a doctor will be called. Parents are seldom capable of treating their own chil- dren in acute troubles. Most doctors will disagree with me, but I shall nevertheless outline the best treat- ment: Give no " curative' ' medicines, for they are worthless. Clean out the bowels with mild laxatives and an enema, at least once a day, and give absolutely no food until the fever disappears. Give all the water desired. While the fever lasts let the child alone as much as possible, simply supplying wa- ter, fresh air and cleanliness, and trying to keep the victim comfortable. As soon as the fever and acute signs of disease have disappeared begin to massage the af- fected limb or limbs, going all the way to the spine. Start with gentle massage and [301] EATING FOR HEALTH increase from day to day. Be persistent, for the massaging may aid in giving al- most complete recovery. Feed carefully, beginning with milk three times a day. Then work onto the diet suited to the child's age, as outlined in Chapters 19 and 20. Omit candies, cookies, cakes and all such trash, and feed the simple, natural foods, such as uncooked milk, whole wheat bread, sweet fruit, juicy fruit, succulent vegetables, potatoes and eggs. Infantile paralysis is always preventa- ble, but it is never sure that we will get a complete recovery once the disease has taken hold. We are often able to do a great deal, but why take chances with your child's future! [302] CHAPTEE 21 EATING AETEK PASSING MIDDLE AGE Accokding to the present mode of living (and dying) we might put middle age somewhere between thirty and forty, but this is too early for those who live well. Most individuals get into a certain habit of living and eating, and continue it to the end of life. A large part of our eating is only habit. This plan of living — or rather lack of plan — is injurious, for no one should live and eat at sixty the same as at twenty. Let us quickly examine the reasons why the mode of living should be modified. When a baby is born it is a very watery little affair, with hardly any bones. What will later be bones is mostly cartilage at birth. The tissues of the infant are soft. [303] EATING FOR HEALTH To meet the conditions of life, these tis- sues have to grow and harden and become more stable. In the infant the cells are in a state of great activity. This activity and the requirements to increase the size of the body result in a call for more food, weight for weight, than is necessary or advisable later. The growing child needs food rich in iron and lime and potash and soda and other mineral salts. These are used in pro- fusion to produce healthy growth and to give tone to the body. The great cell ac- tivity calls for carbon (in the form of fat and sugar in the milk, and later in the form of starch) to supply energy. The great cell activity gradually de- creases, but is in evidence until the indi- vidual has fully developed, which in the male takes about twenty-five years, and in the female not quite so long. At the end of this period the bones are generally fully ossified. When this time is past, no material for growth is needed; the bones have all the [304] EATING ZFTER MIDDLE AGE lime necessary. After this period we only need food to supply bodily warmth, en- ergy to do work, and repairing materials to replace worn parts. This means that the food intake ought to be decreased. After full growth has occurred the cells in the body become less active, and weight for weight there is no such heat produc- tion as there was in youth. This means that less fuel is needed, and for this rea- son the food intake should be decreased. This truth should be taken to heart espe- cially by those leading sedentary lives. Those who do hard manual labor, or are physically active in any way, be it in work or in play, have to have enough fuel to fur- nish energy for their activities. Most people do not make any change in their mode of living after attaining full growth. They rarely realize that it is nec- essary. What is the result? At an early age, often while they are still under forty, they begin to acquire an assortment of ills that kill off a large per cent of them before [305] EATING FOR HEALTH they reach fifty, and those who live are generally wrecks at sixty, when they should be at their best. They begin to go into degeneration because their bodies choke and clog up. A few of the common ills are: Chronic heart disease; obesity; en- gorgement of the liver; indigestion, both gastric and intestinal; rheumatism, lum- bago and gout ; asthma ; chronic bronchitis ; hardening of the arteries (arteriosclerosis and atheroma), which often results in apo- plexy and paralysis; and many other ills of a degenerative nature covering a period of many years. These diseases are acquired principally at the table. The greatest factor, the dominating fac- tor, in producing these unnecessary dis- eases is wrong eating. The body fills up with clinkers and the tissues lose elasticity and the blood becomes foul and the whole body is a mass of corruption. And it is all our own fault, for we can prevent it. [306] EATING AFTER MIDDLE AGE The first thing to do to prevent going into degeneration (and to cure it once it has taken place) is to Reduce the eating to fit the body's needs. The second is to Be moderate in all things. The third is to Become mentally balanced, kindly and considerate. The tendency nnder our present condi- tion is to become overstimulated because of our complex mode of living, which we call an advanced state of civilization. To soothe the irritability due to overstimula- tion people go to extremes. They over- work their senses and give way to their appetites and their passions — to relieve their irritability. This is ruinous to health. Tobacco, tea, coffee, alcohol, habit-form- ing drugs, overeating and sexual excesses are some of the errors that lead to early degeneration and decay of the body. And the chief of them is improper eating. [307] EATING FOR HEALTH The two most important factors in cor- rect eating are : Moderation and Simplicity. By moderation we mean to take what food is necessary to keep the body well nourished, but no more. By simplicity we mean eating plain foods, simply prepared, having only a few dishes in each meal. Many of the meals should consist of from one to three arti- cles of food, and it should be the rare ex- ception to have more than four or ^ve kinds of food at a meal. Simplicity in eating is taught us by all the living beings on earth, except man. Those creatures that eat complex mixtures have been trained by man to do so, and are very much subject to disease. Moderation and simplicity are of greater importance than the kind of food chosen. A moderate meat eater will have better health than a gorging vegetarian. How- ever, those who choose to live on staples robbed of their salts and poorly prepared [308] EATING AFTER MIDDLE AGE (such as refined sugar and white flour products) will not fare well unless they eat freely of fresh vegetables or fresh fruits, or both. Whole wheat products are richer in salts and a little harder to digest than white flour products. Hence it is contended that whole wheat products should not be used in advanced years, because the body does not need so much calcium salt and such quantities of other mineral substances as before. This is true and it is not true. If mod- eration and simplicity are observed, this contention does not hold good in the aver- age case. Allow me to illustrate : Not long ago a veteran of the Civil War, who is almost eighty years old, had me look at his sore leg, as he called it. This leg had been sore for years, the ulcers being numerous and refusing to heal. The gen- tleman had also suffered in other ways, having been in bad health generally for years. He had been living on the common diet of bread, potatoes, meat, coffee, etc. [309] EATING FOR HEALTH A few months before he showed me his leg he went on a diet of whole wheat products and milk, with butter in moderation, and nothing else. As the months rolled on he found himself satisfied with less and less food, and he grew stronger as he decreased his food intake, and there was a decided change for the better in his feelings. His sore leg was sore no longer, and the gentleman was feeling real well. He was looking well too. That leg had defied the "best" medical skill for years, but nature healed it without any local treatment when the man lived simply and moderately. His blood became so pure and healthy that he could not entertain any ulcers. Wonderful is nature — wonderful and kind. Eaw milk and whole wheat breadstuffs make a balanced and complete ration upon which one can live in health at any period of life. Whole wheat products are better than the refined white flour products at any time of life. If an excessive amount of mineral is being carried into the system, use soft [310] EATING AFTER MIDDLE AGE water, either rain water from a clean cis- tern or distilled water. That is a better way of regulating the matter than to spoil one's food. Eemembering that simplicity and mod- eration in eating are the most important health factors after the body has reached full maturity, we shall here give some valu- able definite hints: 1. Eat concentrated starchy foods but once, or at most twice, per day. 2. Eat concentrated proteins (such as meat, fish, eggs and nuts) but once a day. 3. Eat less sugar than in former years. 4. Eat freely of the succulent vegetables. 5. Eat freely of the mild fruits, but spar- ingly of the acid fruits. (Acid fruits are the ones that are quite sour.) Those who are well along in years, thin and prone to be chilly should eat no acid fruit in winter and not much of it in summer. [311] EATING FOR HEALTH At thirty-five those who are wise begin to decrease their food intake a little. Those who are wisest begin to do so even earlier. Those who have a tendency to take on weight and to begin to cultivate a prominent abdomen may take this as a positive sign that they are degenerating physically. Stop the excessive food in- take and the degeneration also stops. It is a terribly disagreeable fact for most ' of us, but it is a fact, so we have to face it: Those who wish to live well and long have to practice self-control. There is no substitute for self-control. Self-control results in moderate and sim- ple living. With these hints it is not difficult to make correct menus, but we shall give some to illustrate the point. Those who wish to live even more simply may do so. [312] EATING AFTER MIDDLE AGE MENUS FOE LIGHT WOEKEES PAST MIDDLE AGE 1 Bananas. Glass of sweet milk or buttermilk. Baked potatoes with cow butter or peanut butter. Green peas or string beans. Lettuce or other leaf vegetable raw. Lamb chops or other fresh meat. Spinach or other kind of greens. Cooked carrots or turnips. Dish of gelatin. [313] EATING FOR HEALTH Baked apple or stewed prunes. Dish of cottage cheese or a glass of milk* "Whole wheat toast or biscuits. Corn on the cob. Turnips or other cooked succulent vege- table. Pecan nut meats (or filberts or almonds or English walnuts). String beans or summer squash. Boiled greens of any kind. Celery or a vegetable salad. Eipe olives if desired. [314] EATING AFTER MIDDLE AGE Whole wheat or graham biscuits with butter. Glass of milk. Cup of custard. Baked potato (or bread) with butter. Parsnips, cauliflower and green peas. (Or use other kinds of succulent vegetables.) A fruit and vegetable salad sprinkled with nut meats or peanuts. [315] EATING FOE HEALTH Those who do manual labor have to have more fuel, so they may take starch regu- larly twice a day, or they may substitute sweet fruits for starch a part of the time. The following menus are high in fuel values : MENUS FOE LABOKEKS PAST MIDDLE AGE Whole wheat toast with butter. Eaisins. 2 Bananas, raw or baked. Glass of milk or buttermilk. Three or four graham crackers or some bread. 3 Eggs. Carrots and turnips. A salad vegetable or a vegetable salad. A dish of prunes. [316] EATING AFTER MIDDLE AGE Oatmeal and a glass of rich milk. Figs or dates. Graham or whole wheat bread with butter. Some mild cheese or a glass of buttermilk. 3 Boiled beef or other kind of meat. Cooked cabbage and parsnips. Sliced raw cabbage. A baked apple or a dish of gelatin. [317] EATING FOR HEALTH Turn to Chapter 2 for lists of succulent vegetables and salad vegetables. Chapters 8, 9 and 10 tell how to prepare the foods. An important reminder : Those who wish to remain healthy can do so. It is not necessary to go into degeneration with advancing years. Sickness is abnormal, and is brought upon us by our own mis- deeds, physical and mental. So if you want health, help yourself to it. It is as free as the air, but being one of the most precious things of life — is it not the most precious? — it has to be deserved. [318] CONTENTS OF BOOK FOUR CHAPTER PAGE 22. Laxative Foods 319 23. Constipating Foods 331 24. When and How to Eat 339 25. How Much to Eat . . 350 26. Feeding in Acute Disease .... 360 27. Feeding in Chronic Disease .... 376 28. Eating Away from Home — When Travel- ing 387 29. Popular Menus and Comment . . .396 EATING FOR HEALTH AND EFFICIENCY CHAPTER 22 LAXATIVE FOODS Those who are in good health and give themselves good care will have no trou- ble with their bowels. So far as those who live correctly are concerned, there are neither laxative nor constipating foods, for here nature does her work normally, so there is no accumulation of waste. However, most individuals are not healthy, nor do they live naturally. A normal human being has one or two or even three bowel movements per day. The consistency is pasty, and never an accumulation of hard lumps, and there is no evil odor to the discharge. If the evac- uation is hard, lumpy, black and foul, or [319] EATING FOE HEALTH accompanied by foul gas, it is an indica- tion that the bowel is sluggish, that poisons (toxins) are being formed in the bowels, and some of them are absorbed into the blood, thus poisoning the whole body. The lower bowel is like a main sewer, into which numerous little sewers dump their waste. The sewage should be evacu- ated within a few hours. If it is not, the poisons not only irritate the bowels, but they enter the blood again, helping to pro- duce toxemia, or autotoxemia, or auto- intoxication (all of which terms mean poisoning of the blood or self -poisoning). Hence the importance of having the bowels act regularly and normally. One or two or three passages in twenty-four hours are normal. It is abnormal to go without a daily passage. Among chronic sufferers from disease, constipation is an almost constant symp- tom, and it is one of the most difficult of symptoms to overcome. But constipation [320] LAXATIVE FOODS is a sort of playful disease that likes to play pranks on the doctor, especially on the one who knows it all. Let me illustrate with a few experiences: Some of my pa- tients have had to persist in right doing for many months before the trouble was corrected; some have regained normal function in from a few weeks to two or three months; some have regained the function the next day after receiving my instructions and have never had any trou- ble thereafter. The general rule is that constipation is cuiable, but hates to leave. I have never seen a case of functional constipation that failed to respond to correct care. If some- thing is wrong with the bowel structure, that is different. Appendicitis operations, which are nearly always unnecessary, generally re- sult in constipation of a very persistent character. The important and cheering part is that constipation will yield in nearly every case, if one lives right. [321] EATING FOR HEALTH I do not believe in using drugs as cura- tive agents, for they do not cure. But in case of constipation I believe in using lax- atives, or mild cathartics, occasionally, to clean out the bowels. Injections or enemas are all right. Harsh cathartics are all wrong. Eoughage is laxative if taken in mod- eration. By roughage we mean coarse foods, such as bran and the fibres in root and leaf vegetables. Eoughage may be abused, for those who take too much of it lose the sensitiveness of the bowel, and then they become constipated. One in- gredient of good, permanent health is com- mon sense, which is not always common. Because a thing is good, do not ride it to death. At present bran is a popular rem- edy for constipation. Taken as bran it is a cathartic, that is, a medicine. Taken as it should be taken, eaten as whole wheat products, it is a food. The raw bran acts in two ways. It is coarse enough to irri- tate (stimulate) the intestines by direct contact, and it contains a laxative princi- [322] LAXATIVE FOODS pie which acts like any other mild laxa> tive, like cascara sagrada. The seaweed called agar-agar is a mild laxative, often very serviceable. Any kind of balanced diet is a laxative diet in the long run, though it may not be so immediately. This is how it works : A balanced diet is well digested and builds good blood. Good blood produces healthy bones and nerves and glands and muscles. The whole body becomes healthy, including the muscles and glands of the bowels, and when the bowels have had time to adjust themselves constipation takes flight. A diet that produces normal bowel action after it has been persisted in for a while, may cause constipation when it is first begun. Among the most helpful foods to over- come constipation are the following: Figs, dates, raisins, prunes, mild pears and mild baked apples. Among the helpful vegetables are all kinds of greens, such as kale, chards, dan- delion, turnip tops, beet tops, mustard and [323] EATING FOE HEALTH spinach ; also stewed onions. All kinds of succulent vegetables cooked will in the end help to regulate the bowels, if eaten with their share of the juice. (See list of suc- culent vegetables in Chapter 2.) Those who are afflicted with constipation should eat more freely of the fruits and vegetables mentioned and less freely of the concentrated staple foods. The concentrated staples (sugar, pota- toes, bread and all other cereal products, dried beans and dried peas being the most important) are neither laxative nor con- stipating when taken in correct combina- tions and quantities, but as most people take them, they produce constipation in time. Eefined white sugar and white flour products have a tendency to constipate if eaten in large quantities over a long period of time. [324] LAXATIVE FOODS MENUS FOR THE CONSTIPATED Baked apples and nuts. A dish of stewed prunes, if desired. Steamed brown rice and raisins with butter. A cup of custard. 3 Eggs or nut meats. Baked potato. Dandelion greens or turnip tops. Celery or sliced cucumbers. [325] EATING FOR HEALTH Figs, raw, stewed or soaked. Bananas, raw or baked. 2 Vegetable soup. Whole wheat bread and butter. Dish of cooked carrots or other succulent vegetable. 3 Some kind of fresh meat or fish. Beet greens or spinach. Cabbage or cauliflower. Cabbage slaw. Dish of fruit gelatin if desired. [326] LAXATIVE FOODS Khubarb stewed with dates or baked apple. Glass of buttermilk. Corn bread or wbole wheat toast. Dish of string beans or green peas. Dish of ice cream if desired. Baked navy beans (or boiled beans or lentils). Kale or other greens. Lettuce, or a vegetable salad. [327] EATING FOB HEALTH Stewed prunes or raisins. Glass of milk or dish of cottage cheese. 2 Vegetable soup. Baked potato or toast. Cooked onions or other succulent vegetable. Eggs or fish or nuts. Spinach or beet greens. Cooked turnips or carrots. Fruit and vegetable salad. [328] LAXATIVE FOODS Learn to substitute. See Chapter 4. Then if you do not happen to have what is recommended you can substitute some other food in the same class. To illus- trate: A meal is prescribed consisting of dates and apples stewed together. If dates are lacking, substitute raisins, or figs. Another meal is vegetable soup, baked potatoes and cooked onions. Instead of baked potato, some kind of breadstuff or Hubbard squash may be used. Instead of onions, one may substitute any other suc- culent vegetable. And so you can take any menu in this entire work and substitute a food of one class for another food of the same class. We do not care to have the reader slav- ishly follow the menus, though the menus are all right and may be adopted as writ- ten. The object in view is to educate the reader to know what to do for himself. Enough menus are given to illustrate and illuminate, and these may be used, but those will get the most out of these pages who study the menus and the underlying [329] EATING FOR HEALTH principles so that they can combine for themselves. It is a good idea to review Chapters 13, 14 and 15. In conclusion : Constipation is generally an obstinate trouble, but if there is no structural defect it can always be over- come by those who are persistent. [330] CHAPTEE 23 CONSTIPATING FOODS We shall begin by quoting an important part from Chapter 22: " Those who are in good health and give themselves good care will have no trouble with their bowels. So far as those who live correctly are con- cerned, there are neither laxative nor con- stipating foods;" It would be a good idea to reread care- fully Chapter 22. There are many foods that are not in themselves constipating, but their im- proper use in time renders them consti- pating. Eead the explanations here given carefully, and you will realize that it is our silly little errors, daily repeated, that build constipation. Often we make many errors, all tending in the same direction. [331] EATING FOR HEALTH Eefined sugar and white flour products in themselves are not constipating, at least not in the beginning. But they help to produce a great deal of constipation in the long run. Eefined sugar and white flour are deprived of their natural salts. Hence they are not balanced foods and they do not build strong, healthy tissues, as do the foods which are not deprived of so much of their protein and salts. This means that excessive use of such foods causes de- terioration of muscles, glands and secre- tions, including the muscles, glands and secretions in the intestinal walls. And that helps to produce constipation. Ee- fined white flour has had all the roughage removed, also the laxative properties found in the bran, and this is another rea- son why it aids in the production of constipation. Eat whole wheat products and be health- ier and better nourished, also be sparing with the white sugar. Those who eat plenty of fresh vegeta- bles, cooked and raw, as well as fresh [332] CONSTIPATING FOODS fruits, cooked and raw, can eat white flour products without injury, for in this way they get the cell salts and some of the pro- tein, which milling has removed from the white flour. But those who have a tend- ency to live on the staples almost exclu- sively should by all means eat the whole wheat products, and substitute brown sugar, maple sugar, honey or sweet fruits for the white sugar. Overeating of sugar and starch also causes constipation in another way : When sugar and starch are eaten beyond diges- tive capacity, they ferment, which means that they form gas. The gas distends the intestines, stretching the delicate muscles in the intestinal walls. This stretching tires the muscles so that they can not do their normal work ; besides, the gas inflates the intestines so that the muscles can not contract down upon the intestinal contents. Then the waste remains in the intestines, and soon there is a well established case of constipation; yet the foods mentioned [333] EATING FOB HEALTH are not constipating when judiciously eaten. Cream is given to babies as a laxative, but its excessive consumption causes con- stipation. Cream in moderation is good and nourishing. Given beyond digestive capacity, it is one of the foods that quickly cause liver engorgement. Then the bile is dammed back and not thrown into the bowel. This helps to produce constipation. What has been said of cream is true of chocolate. There are a few foods that have a con- stipating tendency, when they are given in wrong combinations, under wrong circum- stances, in excessive quantities or when they do not get sufficient mouth treatment. Milk and cheese have a constipating tendency, especially fresh milk, boiled milk, and the concentrated cheeses. It is diffi- cult to draw the line, but it has seemed to me that buttermilk, clabbered milk and cottage cheese are not quite so constipat- ing as the other products just mentioned. It is useless to split hairs over this. A [334] CONSTIPATING FOODS normal individual can take any of the dairy products in moderation without evil results. This brings us to an important practical point : TREATMENT OF PERSISTENT DIAEEHEA Stop all food except one glass of boiled sweet milk three times a day. Give noth- ing else, except water. Everything that contains tannin tends to constipate, for it causes contraction (we might call it puckering) of the muscles. Tannin is the stuff that is used in prepar- ing hides, and it has the same tendency in the living body as it has in the hides. Tea is constipating because it contains tannin. The skin on the walnut and almond kernels contains tannin. Coffee contains much tannin, but it also contains a substance that stimulates bowel action. It is obvious that those who have sluggish bowels should not take foods or drinks heavily charged with tannin. [335], EATING FOR HEALTH Coffee is laxative for a while, but if it is taken until it causes nervousness it loses the property. Beer and other alcoholic drinks are laxative for a while, but if much alcohol is taken the body degenerates until every muscle and gland, those in the bowel walls included, refuse to do good work, and then constipation ensues. . Smoking is laxative, but when a person gets saturated with nicotine, tobacco loses its power over the bowels. These facts are told, not because the writer favors the use of these common drugs, but because they are the truth. Any one who resorts to these remedies is foolish, for they are drugs that will cause degeneration unless taken more moderately than most people who indulge in them are willing to do. The best and easiest way is to let them alone. Of course, they don't hurt you! Certainly not, for you are the one exception among the hundreds of millions of people on this planet ! I know that this statement is true, for nearly every wreck that consults me [336] CONSTIPATING FOODS puts up a stiff defense of his (or her) pet vice. Some say that the raw juicy fruits and the raw succulent vegetables are laxative. Others say that they are constipating. Both sides are right and both sides are wrong. They are laxative in this sense: If con- stipated people will eat the proper amount of the juicy fruits and the raw salad vege- tables, they will cleanse and tone up their bodies so that physical ills, constipation in- cluded, will vanish. Of course, they have to live right otherwise. This relief of con- stipation is not always an immediate effect, but it may take considerable time. These foods are constipating in this sense : Many people who are already con- stipated will become worse if they eat freely of the raw acid fruits and the raw salad vegetables. This is an immediate effect, an effect that is not present in all cases. Normal individuals can eat freely of these foods without any bad results. Even those who become constipated when [337] EATING FOR HEALTH they first begin using these foods will in the end be benefited by them, if they eat correctly. They are neither constipating nor laxa- tive in this sense : Those who are in nor- mal condition will be helped to remain so by taking fruits and vegetables. Some think that it is impossible to overeat of fruit. This is folly. An excess of acid fruit is in itself enough to cause nervous- ness and underweight. There is no such thing as a harmless food or drink, if im- properly taken, and this includes water. Those who are normal will have abso- lutely no trouble with their bowels so long as they live properly. To keep the bow- els normal and regular, eat according to the menus which have been given in great number in preceding Chapters. [338] CHAPTER 24 WHEN AND HOW TO EAT The time of eating depends npon the in* dividual's work. The ideal way would be to eat only when one has a strong desire for food, but under present conditions of living it is necessary for most of us to have regular meal times. Three or four meals daily are sufficient even for young children. Feeding the lit- tle ones six or more times a day, as many mothers do, always leads to overeating and sickness. Children should be fed not to exceed four times a day, and nothing but water at night. Adults should not eat more than three times a day. Eating is part necessity and part habit, and we have allowed it to be- come partly a bad habit. Those who lunch [339] EATING FOR HEALTH between meals are giving way to the bad habit part. Outside of meals, only water should be taken into the stomach. Most people prefer three meals a day, and this is all right if the meals are mod- erate. Those who do light work in town or city should eat only one ' ' square ' ? meal a day. The other two should be lunches. Many live on two meals a day, and it is sufficient for those who prefer this mode of living. In a short time the desire for the third meal disappears. The best plan for those who take but two meals a day is an early lunch and evening dinner. There is no keen hunger in the early morning. Heavy breakfasting is a poor way to be- gin the day, for it clogs up body and brain. Be regular, as a rule, for regularity is best in routine matters. Arrange the meals so that there is an interval of at least four hours between any two of them. This is to allow one meal to get out of the upper digestive tract before another one is taken. One bad habit is to eat before going to [340] WEEN AND HOW TO EAT bed. The system objects to this. Nearly all who indulge in food immediately before retiring awake feeling dull and unre- freshed next morning. The big meal of the day should be taken when there are no more heavy cares, when the hard work of the day is done. For most individuals this is in the evening. No brain worker can digest a heavy meal and do first-class thinking at the same time. The moral is : Eat light breakfasts and lunches, if you wish to do good mental work. Heavy physical work also retards di- gestion. The manual laborer who wishes to retain his health must avoid overeating when he is doing heavy work. He too should take his heartiest meal after the day's work is done. It would seem that everybody knows how to eat. But only a few have this valuable knowledge and put it into practice. It is very important, but simple. Bead it over until the knowledge becomes automatic, [341] EATING FOR HEALTH and then apply it. If yon do, yon will save doctor bills, sickness and sorrow, and yon will gain in health, happiness and length of days. The first item of importance is to masti- cate everything eaten very thoroughly. Begin by teaching the children to chew their foods very well. If they are negli- gent abont this, do not feed them anything that they swallow whole. Mnshes with sngar and cream are an abomination and canse more catarrh, adenoids, tonsillitis, diphtheria, cronp, measles and scarlet fever in childhood than any other three or fonr canses added together. The mnshes in themselves are not bad, bnt the children do not chew them, and the cream and sngar overstimnlate the appetite so that the little ones eat two or three times too mnch. The resnlt is a fermenting mass, which produces gas and hyperacidity. Upon this foundation the so-called "dis- eases of childhood" (see partial list in first part of this paragraph) are built. If a child will take twenty minutes to T342] WHEN AND HOW TO EAT eat a large dish of oatmeal or other kind of mush, it is a safe food, but otherwise it is not. The best way to teach the children to be deliberate about eating is to set a good example. Parents should eat slowly and chew well, and the young children will gen- erally fall into line. If they have a tend- ency to bolt their foods, give them only hard foods, and milk. Thorough mastication is especially nec- essary for the following foods: All kinds of cereals and breadstuff s (everything made of grains) ; potatoes of all kinds; all varieties of dried beans, peas and lentils; peanuts and nuts. Fruits and vegetables should also be well masticated. Even milk digests more easily if it is well mixed with saliva. The reason for such thorough mastica- tion of sugars and starches is that their digestion begins in the mouth. The saliva begins to turn the starches and sugars into maltose (malt sugar), a form of sugar that the blood will accept. If this process does [343] EATING FOR HEALTH not begin in the mouth, another form of change may ensue in the stomach and bow- els — that is, acid or alcohol fermentation. Thorough mastication also helps to over- come the tendency to overeat. This tend- ency is almost universal under civilized conditions, hence it is difficult to put too great stress on the importance of masti- cating well. Some people eat their hearti- est meal in ten to fifteen minutes. It should take at least forty minutes. Guard against overeating. Although no definite amounts can be prescribed, we shall help to teach each individual his needs in Chapter 25. The amount varies with climate, work, size of individual, tem- perament, age and other factors. The young need more food than the old; in winter more is needed than in summer ; the manual laborer needs more than the office worker. To guard against overeating, observe the following: Masticate well and stop- eating before feeling uncomfortable, that is, while you still feel that you could eat more with [344] WHEN AND HOW TO EAT relish. If you become sleepy immediately after eating or if you fill up with gas or have heartburn or develop pain, you have eaten too much. The remedy is to reduce the food intake until there is no discom- fort after meals. It is all right to take water at the be- ginning of a meal or at the end, but it is all wrong to drink while eating. Avoid washing down food with liquid. Masticate so well that the food needs no aid to go into the stomach. The less the variety of foods at a meal the better. The more foods taken at one time, the harder it is to digest the meal, and the greater the tendency to overeat. Various foods are digested in different ways and in different parts of the digestive tract, and they require different periods in which to be well digested. When the variety is very great the digestive juices are unable to adapt themselves to all the foods eaten, before fermentation takes place. Indigestion and overeating are at the [345] EATING FOR HEALTH bottom of many of our ills. Course din- ners, in which from ten to twenty different varieties of foods are served, should rarely be eaten. Three or four different kinds of food will satisfy any normal palate, and furnish all the food elements the body needs. It is not necessary to eat as many as five or six varieties, and it should not be done habitually. The simpler the cook- ing and the fewer the foods in a meal, the better the health. A common meal is : Soup with crackers, bread, meat, potatoes, a cooked succulent vegetable in " cream' ' sauce, salad, dessert and cup of coffee. No human being needs such elaborate meals and no one can eat this way without suffering for it. If the crackers, bread, dessert and coffee were omitted it would be a fairly good dinner. For dinner menus see Chapters 4, 7, 11 and 12. We also make a grave mistake in dress- ing the foods. Salt, pepper, other condi- ments, pickles, vinegar, hot sauces and an excessive amount of sweets are used in the [346] WHEN AND HOW TO EAT average household. Most of these stimu- late the appetite so that overeating is in- evitable. Pepper is very stimulating, and there is no good excuse for using it. The same is true of all "hot" sauces. The body needs very little salt, so it should be used in moderation. Sugar is a good food, but it is a stimulant and irritant in its re- fined, concentrated form, hence it should be used in moderation. The natural sugars are best. Never eat a hearty meal when worn out or cranky or cross. It is best to rest until body and mind regain their poise and tone, for the body is unable to digest when body and mind are upset. Those who are so busy that they are un- able to take time to eat properly always have time to die, and they invariably die prematurely, and this old world goes mer- rily on without missing them. Madam Na- ture is an impartial old lady, and when we perish through breaking her laws she seems to say, "Another discord gone — good riddance." F3471 EATING FOR HEALTH Either take time to eat properly or do not eat. It is better to go without food than to suffer from indigestion and the re^ suit ant ills. This is most important. To sum up : 1. Make it a rule to have meals reguv larly, leaving an interval of at least four hours between. 2. Take nothing into the stomach except water between meals. 3. Eat slowly and masticate well. 4. Be moderate in eating. 5. Masticate well. 6. Do not wash foods down with liquids. 7. Masticate well. 8. Eat only a few kinds of food in a meal, securing variety by having different kinds of food at different meals. 9. If there is no hunger, eat nothing un- til hunger returns. Lack of* appe- tite shows that the body neither needs nor desires food. [348] WHEN AND HOW TO EAT 10. Masticate well. 11. Carefully reread these rules to-mor- row, next week, next month and next year, and put them into practice. [3491 CHAPTER 25 HOW MUCH TO EAT I don't know exactly how much you ought to eat. Nobody knows exactly how much you ought to eat. However, I can help you to solve the problem for yourself. By heeding the last part of this Chap- ter you will know what you need, and that is all that is necessary. You can easily find pretentious discus- sion and tables giving food values in calo- ries and tables telling how many calories an individual needs. These tables are of interest to the student ; to the man who is seeking to adjust his food intake to his needs they are not worth the paper upon which they are written. (A calorie is a [350] HOW MUCH TO EAT heat unit, being the amount of heat re- quired to raise the temperature of one pound of water four degrees Fahrenheit.) Those who talk learnedly of calories be- lieve that a man should be fed like a fur- nace, that is, that a man is fitted to a cer- tain kind and quantity of food. The truth is that the food has to be fitted to the man to obtain the best results. We shall try to give some portions, showing how much those who do light work need for a serving. Those who are ever- lastingly asking, "How much! " will have to equip themselves with a scale showing ounce weights, and it is also easy to ob- tain a half -pint liquid measure showing the ounces. 4 teaspoonfuls equal 1 table spoonful. 2 tablespoonfuls equal 1 ounce. 1 ordinary cup holds 6 ounces of liquid. 1 ordinary glass holds 8 ounces of liquid. 1 pint holds 16 ounces of liquid. 1 quart holds 32 ounces of liquid. [351] EATING FOB HEALTH SERVINGS Eggs — Two make a good order. Milk — One glassful is sufficient if taken with other foods. Cheese — Two ounces (about 3 cubic inches) of firm cheese make a good serving. Cottage cheese — An ordinary sidedishful. Butter — One-half ounce to an ounce. (One-half ounce is the ordinary serv- ing.) Toast dried out in oven — Four ounces are more than enough for a sedentary man. About enough for laborer. Stale bread — Four to seven ounces, the latter for laborers. Shredded wheat biscuits — Weigh about an ounce apiece. Two biscuits and a glass of milk make a good meal for sedentary man. Four biscuits with glass of milk ought to satisfy a laborer. BreadstufTs of all kinds — When dried out in the oven two or three ounces are enough for sedentary individuals. Four [352] HOW MUCH TO EAT ounces, with butter, ought to satisfy a laborer. Meats — Two ounces of lean meat make a small serving; three ounces a moderate one; four ounces a large serving. Nuts — When taken as the main part of the meal two ounces of nut meats make a generous serving. The same is true of peanut kernels. Less will do for some. Peanut butter — One-half ounce to an ounce when taken with breadstuffs or potatoes. Olive oil — When used for dressing about one-half ounce (1 table spoonful) is enough. An ounce of olive oil contains as much fuel as about three pounds of tomatoes. Bananas — Two large bananas (weight about four ounces apiece) make a gen- erous serving. Two bananas and a glass of milk make a good breakfast. Many will be satisfied with less. Prunes — If the prunes are the main part of the meal eight to twelve ordinary sized ones are enough. A large dish of prunes and a glass of milk make a nour- [353] EATING FOB HEALTH ishing meal. If the prunes are taken for dessert, four or five with their share of juice are enough. Juicy fruits — May be eaten freely, but not until one feels uncomfortable. Be guided by good manners, good taste and common sense. Succulent vegetables — May also be eaten freely, say, four ounces or more of each kind. Salad vegetables — May also be eaten freely. Have a generous helping on the salad plate, so you can't see the bottom of plate. Oatmeal — Suppose it is to form the entire meal — oatmeal and a glass of milk. If the oatmeal is made of medium consist- ency, one-half pint is a very generous serving. If other foods beside oatmeal and milk are to be taken, use less oat- meal. Eice — Cooked in double boiler with plenty of water to keep it well moistenecl, an ordinary teacupful with a glass of milk makes a good meal. [354] HOW MUCH TO EAT Potato — A large baked potato weighs about three ounces when done, and that is a good serving. When boiled the same potato weighs about four ounces. Apples — Two baked apples of ordinary size with a glass of milk make a good breakfast. Some are satisfied with less. For dessert use one apple. Dried figs, dates and raisins — If they are the main part of the meal use three or four ounces. If they are eaten with other concentrated foods, take less of them. Use refined sugar sparingly. The average consumption in this country seems to be about four ounces daily, which is too much. These portions are not exact. They aim to be helpful. Personally I would never dream of eating such big breakfasts as I have indicated. Never eat any more than is keenly relished. No one can say, "So much you must eat and no more. ' ' Those who have hard muscular work to perform may need bigger portions than indicated. [355] EATING FOE HEALTH Individuals and conditions vary so much that a certain food supply can not be fitted to all. Try to fit everybody with the same style and size of shoe and see what happens. Those who wish to learn for themselves how to eat the correct quantity can do so by studying the rest of this Chapter with care. "We shall take it for granted that the other living factors are about correct ; that is, that the body is given good care, that the mind is reasonably serene and that the food preparation is correct and the masti- cation thorough. This being so, if discomfort is developed after eating, if there is a sense of slug- gishness and dullness and a desire to sleep, one has overeaten. Constant over- eating will develop one or more of the fol- lowing symptoms: Bad taste in the mouth on arising in the morning. [356] HOW MUCH TO EAT Coated tongue. Swollen tonsils or sore throat. Adenoids, catarrh or habitual colds. Heartburn. Sour stomach. Gas in the stomach. Gas in the bowels. Greenish or yellowish tinge of the white of the eyeballs. Greenish or grayish tinge of the skin. Intestinal catarrh. Blackheads, pimples or boils. Irritable, itchy skin. "That tired feeling," especially in the morning. Inclination to sleep after meals. Lack of appetite. Eavenous appetite. This list could be extended. Those who overeat have one or more of these symp- toms. The remedy is simple: Eeduce the food intake until the symptoms disappear, in [357] EATING FOR HEALTH the meanwhile giving yourself good care otherwise. Most people who are seriously ill have not the judgment to give themselves the best of care, and then they should seek some one to guide them, but those who are neither ill nor well ought to be able to get themselves into splendid physical condi- tion. Hovering between health and dis- ease is unsafe and unsatisfactory. Treat yourself right and get dependable health. Health is the normal state, and what is health? It is a condition in which the in- dividual is not aware of having organs or members of the body, unless he uses them or voluntarily turns his thoughts to them. Healthy organs are not seeking to impress their presence upon the mind at all times. When any part of the body begins to ad- vertise its presence, persistently and in- sistently, that is a sign of disease. [358] HOW MUCH TO EAT MENUS FOR THOSE SUFFERING WITH HIVES 1 Whole wheat toast with butter. Masticate well. Glass of milk or dish of cottage cheese. 2 Vegetable soup. Parsnips and string beans. Celery or cabbage slaw. 3 Eggs or nut meats. Spinach or other kind of greens. Cauliflower or other cooked succulent veg- etable. Lettuce or endive. Those who have hives are usually in a very acid condition, and they can over- come it by living largely on vegetables, as suggested in these menus. [359] CHAPTER 26 FEEDING IN ACUTE DISEASE In cases of acute disease I believe a doc- tor should be called, for the average fam- ily does not know enough to give the pa- tient the best attention. At the same time, very few physicians understand how to feed either in acute disease, chronic dis- ease or health. During the years I spent at medical college not one full lecture was devoted to feeding adults ; and this is true in spite of the. fact that feeding is abso- lutely the most vital matter in the prac- tice of the healing art. The average medi- cal doctor I meet has only a hazy idea of how to feed and how not to feed the sick. Now I shall present to you the mqst im- portant truth that has come to me regard- ing treatment in acute disease : [360] FEEDING IN ACUTE DISEASE In the presence of pain and fever, do not feed. Give nothing but water. There are two exceptions. In cases of advanced tuberculosis of the lungs there is fever, but it is not advisable to stop feed- ing. In advanced cancer there is gener- ally much pain, but no permanent good ef- fects result from fasting. Here the degen- eration has gone so far that death will almost surely come in spite of anything that is done. But in all other cases of acute pain and fever Give nothing but water. This is so different from ordinary teachings, and so superior to them, that it needs some explaining. We shall illus- trate with typhoid fever, because that is so well known. The popular idea is that the fever has to run from three weeks to three months. Naturally, those who be- lieve this will object to fasting, for it seems self-evident that the patient will waste to almost nothing or starve if no food is given during this period. But please note : [361] EATING FOB HEALTH Typhoid fever need not last three weeks. When these cases are treated right from the beginning, the fever disappears in a few days, usually under two weeks. When drugs and food are given, the fever lasts much longer and it is more difficult to bring the patient back to normal. Feeding during the fever nourishes the fever and poisons the patient. During fever the digestive processes are out of order, beginning in the mouth and ending in the intestines. You can see this for yourself. In health the mouth is moist, the glands secreting plenty of saliva not only to moisten the mouth but to help di- gest the foods eaten. In disease the mouth becomes dry, because the secretion of saliva is practically stopped. It is the same way in the stomach and the bowels. The digestive juices are deficient. Without digestive juicea there can be no digestion. Without digestion it is not only useless to feed, but it is harmful, because the foods decay in the digestive tract, forming poi- [362] FEEDING IN ACUTE DISEASE sons, gases, alcohols and acids. These are absorbed into the blood and raise the tem- perature and cause pain. Yon can see this for yourself. Feed a fever patient and up goes his temperature. On the other hand, give the patient noth- ing but water, wash out his bowels and keep him comfortable and quiet in bed, and down goes his temperature. Through this kind, humane, rational treatment the fever is cut short and suffering is greatly dimin- ished and sometimes eliminated entirely. I have had typhoid patients who have not had one hour of suffering. Treated the correct way. these patients lose weight, and they ought to lose weight, for they are so full of impurities and poi- sons that they have to lose to become clean. But losing weight does not matter in the least, for a fever patient that has been fed on water alone comes out of the illness with a purified body, which will soon take on all the flesh that is needed. Queer as it may sound, fasting does not leave fever patients weak. Feeding does [363] EATING FOE HEALTH leave them weak. Here is the true expla- nation: The fever patients who go with- out food get purified, and their tissues are left in fine condition. They have no more of that " tired feeling" left, but feel bright physically and mentally. The fever pa- tients who are fed are filled with poisons, which leaves them weak and tired and list- less and it takes them a long time to recover. It is true in all kinds of acute fevers that we should not feed. All fevers are cut short by a water diet. The water treat- ment shortens the disease, lessens the pain, and removes the danger of complications. It also reduces the death rate so that very few of those who are correctly treated in acute disease die. Acute disease should be a cleansing of the body. A housecleaning, if you please. But how can there be a purification if food is constantly taken into the systein and turned into foul gases, corruption and poisons I So remember that the best way to treat [364] FEEDING IN ACUTE DISEASE acute pains and fevers is to have the pa- tient go without food until the pains and fevers have disappeared. If those who at- tend the patient use common sense and stay cheerful there is practically no dan- ger. If any one, doctor included, looks sad, solemn, sorrowful and long-faced, kick him out so quick that he won't have time to realize what happened to him, and keep him out. Many a sick man and woman has been killed by absorbing the atmosphere of depression carried about by those in attendance. When the fever has disappeared begin to feed. Suppose the fever has lasted two weeks or more, and the fast has also lasted this long, feed as follows : [365] EATING FOR HEALTH First Day Small cup (four ounces) of plain tomato broth with a little salt, or a cup of chicken or lamb broth. Four or five ounces of sweet milk, or but- termilk. A cup of tomato broth, or a cup of meat broth. [366J FEEDING IN ACUTE DISEASE Second Day A sweet orange, rejecting the pulp; or a full cup (six ounces) of tomato broth. 2 Glass of milk, or buttermilk. One mild baked apple, no sugar, but tea- spoonful of honey is allowable. [367] EATING FOR HEALTH Third Day One kind of mild fruit (apples, oranges, etc.). One-half glass sweet milk, or buttermilk. One or two slices or toast, or a small baked potato. Masticate real well. Dish of green peas or a dish of string beans. 3 An egg. Sliced tomato, or stewed onions. Lettuce or endive. [368] FEEDING IN ACUTE DISEASE Fourth Day Baked apple or a dish of stewed prunes. Glass of milk or buttermilk. 2 Well baked biscuits with butter. One cooked succulent vegetable, if desired. Mutton chops or eggs. Stewed onions or other succulent vege- table. Celery or a vegetable salad. [369] EATING FOB HEALTH If the fast has been very protracted, over three weeks, it is best to give only liquid foods the first two days, such as tomato broth, meat broth, buttermilk or milk. The best meat broths are of chicken, lamb and mutton, using the lean meat. (See Chapter 8 for directions for pre- paring.) Here is a very important point: When feeding begins, if a meal disa- grees, the patient should eat nothing until the digestive organs are settled again. When one meal disagrees, always miss the next one and give the body a chance to get straightened up again. If everything goes well during these four days the patient should begin to feed according to directions for healthy people, being very moderate the first few days. Disease is nature's kindly way of cor- recting our faults, and it ought to teach us not to be so much at fault in the fu- ture. Acute disease is an unnecessary lux- ury. "We can have it if we wish, and we can keep away from it. [370] FEEDING IN ACUTE DISEASE Yes, I know there are germs. I have raised them in test tubes and otherwise, and I have watched them living and mul- tiplying, and I have watched them dead. But they are not the cause of disease. They are our good friends, trying to keep the soil in condition to grow food for us, attempting to keep our bodies clean by dis- posing of the waste. The more waste the more germs, and finally when the waste is so great that it poisons us and the germs consequently are very numerous, the wise men come and say, ' ' The germs are the vil- lains that cause the disease.' ' 'Tis not so. The so-called disease germs are the effects or results of disease — not the causes. Suppose the fast has lasted only seven or eight days, or less. Then we need not be so careful about breaking it, except that we should use simple foods, plainly pre- pared, and a limited number of dishes the first day or two. Be very moderate. [371] EATING FOR HEALTH First Day 1 Glass of bnttermilk. 2 An egg. Boiled beets. Lettuce or celery. 3 About two slices of toast with butter* Small glass of milk. [372] FEEDING IN ACUTE DISEASE Second Day 1 Baked apple. Glass of buttermilk. Eggs or nuts or fresh meat. Cooked cabbage and string beans. Lettuce or endive or celery. Cooked brown rice or whole wheat toast, butter. Cup of custard. If desired, one cooked succulent vegetable. [373] EATING FOR HEALTH I could give you other methods of be- ginning to feed, but this is a good way. A few are able to begin to eat as if they had not fasted, but this is rather dangerous. Some will become very ill and others will die when they attempt to resume heavy eating of a sudden. Play safe by being simple and moderate. Eggs or cottage cheese may be substi- tuted for meat in these menus. Where one succulent vegetable is men- tioned, another succulent vegetable may be substituted. An important reminder : After an attack of acute disease, eat very, very slowly and chew as if that were the most important thing in life. Even broths should be held in the mouth a while to allow them to mix with the saliva. By putting the hints given in this Chap- ter into effect I have saved the lives of sev- eral individuals who were supposed jto be dying. The cases I refer to were put into my charge after all hope had been given up. The great Pare used to say, "God [374] - FEEDING IN ACUTE DISEASE healed them." Nature is a wonderful healer when we give her a chance, and we give her a chance when we use the simple, kindly treatment here outlined. [375] CHAPTEB 27 FEEDING IN CHKONIC DISEASE You will often see the statement, "Do not eat if you feel bad. ' ' This is true wis- dom at times, but sometimes it is not. There are those who are chronically af- flicted, who never feel right. If they were to obey this command, they would have to fast, and it might take them a month or longer before they felt well. Fasting some- times makes people feel well in a short time, and at other times it makes the faster very miserable. If a person afflicted with chronic disease has no appetite, or suffers sharp pains, or happens to have an aggra- vated condition that results in high tem- perature, then he should fast. But if there is only a feeling of lassi- tude, or discomfort, that is, not enough to [376] FEEDING IN CHRONIC DISEASE complain about, there is no need of fast- ing. Fasting is a fine thing when neces- sary, but it is rarely necessary in chronic disease. What is generally needed is proper feeding and correct living other- wise. Chronic disease is generally built upon years of wrong living. It may be due to one cause or to many. Some are sick be- cause they smoke too much; some because they smoke and drink too much; some be- cause they smoke, drink and eat too much> some because they are so grouchy that they sour themselves. The cause of disease can be given in two words — wrong living. The wrong living is both mental and physical, as a rule, but incorrect feeding is at the bottom of most of it. Bad blood is the chief immediate cause of chronic disease, and the bad blood (toxemia or autointoxication) is due prin- cipally to eating that is so unnatural that the body fills up with deposits, poisons and waste that ought to be thrown out. Con- stipation generally contributes its share to [377] EATING FOR HEALTH the disease, for constipation causes ab- sorption of poisons into the blood. We might define chronic disease as in- ternal uncleanliness of long standing. By this I do not mean only an unclean colon, though that is generally a part. I mean unclean nerves and muscles and fatty tissues and joints and blood — especially blood. The cure is to clean out the body and keep it clean. The best way to do this is to feed correctly, and incidentally keep the bowels clean. If constipation is present, as it generally is, use injections, take mild cathartics and eat right. In time the bow- els will act without artificial aid. The rule is that to recover from chronic disease it is necessary to lose some weight. To lose waste one must lose weight. If the individual is too heavy, the loss should be permanent; if there is no overweight, the loss will be only temporary. Do not fear to lose a few pounds while recovering from chronic ills. It is generally believed that chronic dia- [378] FEEDING IN CHRONIC DISEASE betes, Bright 's disease, rheumatism, gout, arteriosclerosis, neuritis (nerve inflamma- tion), lumbago, jaundice, chronic appendi- citis, chronic indigestion, colitis, asthma, chronic bronchitis and sciatica are incura- ble. There is not an incurable disease among those mentioned, if correct treat- ment is instituted in reasonable time. If these diseases are allowed to advance un- til the tissues are badly degenerated, they may become incurable. Here are a few good rules to follow in chronic disease : 1. If there is sharp pain, fast. 2. If there is no appetite, fast until the appetite returns. 3. If there is high fever, fast. 4. Keep the colon clean. 5. Always be moderate in eating. 6. Eat slowly and chew well. 7. Eat plain foods, simply prepared. 8. Eat only a few kinds of food at each meal. [379] EATING FOR HEALTH 9. Between meals take nothing but water. The menus that follow are general, and will fit most cases. Of course all are not alike, and those who are in bad condition generally require special care. Many popular pet notions have no foun- dation in fact. It is generally believed that rheumatics should have no meat, and dia- betics no starch and sugar. It is a mis- take. It is not necessary to deprive these individuals of any special kind of food. Feed a balanced ration and get the best result. [380] FEEDING IN CHRONIC DISEASE CLEANSING MENUS IN CHKONIC DISEASE One or two baked apples. A few raisins, if desired. Baked potato with butter. Asparagus and cooked carrots, or other vegetables. Celery or cabbage slaw. Whole wheat toast or cooked rice. Glass of milk or buttermilk. [381] EATING FOR HEALTH Dish of stewed prunes. An orange or an apple. Corn bread or muffins with butter. Dish of custard or a glass of milko 3 Two eggs. Green peas and cooked turnips. Salad of lettuce and tomatoes. [382] FEEDING IN CHRONIC DISEASE 1 Not to exceed two ounces of nut meats. Apples, raw or baked. Macaroni and cheese or rice and raisins. A dish of peas or Brussels sprouts. Lamb chops or chicken. String beans and turnips. Sliced tomatoes. A dish of gelatin, if desired. [383] EATING FOR HEALTH 1 Figs or dates, raw or stewed. A pear. 2 Vegetable soup, but no bread or crackers. Baked potato and butter. Cabbage slaw or celery. A cup of custard or nut meats. Spinach and cauliflower. A salad of fruits and vegetables. Eipe olives. [384] FEEDING IN CHRONIC DISEASE How long does one have to live so sim- ply? That depends upon the seriousness of the trouble. The worse the chronic poi- soning the longer it takes to overcome it. Live very simply until life comes back into the skin and there is a sense of well being and comfort. When the body has rid itself of the waste, as manifested by clean skin, clean tongue, clear eyes and a feeling of well being, live as any one else should doing your kind of work at your time of life. One of the most important factors in overcoming chronic disease is to be moder- ate. Be moderate in all things, and espe- cially in eating. One may overeat of the lightest and blandest of foods. The less food taken while suffering from chronic disease, the sooner the waste will be thrown out and the blood stream will become pure. When the blood is clean, it is only a matter of time until good health will be enthroned*- Please remember: After health is re- gained it can be retained. The mistakes [385] EATING FOR HEALTH that brought on chronic disease the first time will bring it back a second time, if they are frequently repeated. Although a diseased body can generally be restored to health, it is well to remember that a body that has once broken under the strain of abuse will break more easily a second time. Health has to be deserved right along. [386] CHAPTER 28 EATING AWAY FEOM HOME — WHEN TKAVELING Going to a banquet often means a gorge of food, pickled in liquor, taken in a foul atmosphere permeated with tobacco fumes. As usually conducted banquets are very vulgar. Let us be thankful that banquets are being simplified. The general run of banquets at present is : A clear soup, olives, celery, rolls, some kind of fish (often messed up so that if one did not know the secret one would not suspect it of being fish), potatoes, a cooked succulent vegetable, one or more kinds of meat, dessert, cheese and toasted crackers, coffee. This is a simple banquet. Those who wish to partake of everything from soup to coffee should not eat any noon meal before going, and they should miss [387] EATING FOR HEALTH the breakfast following the banquet. If appetite has not returned by lunch time, miss the lunch. Those who do not wish to get their brains muddled will not eat everything served. Some of the dishes may be ig- nored or messed up a little, the fish course for instance. A fair meal may be made out of such a banquet as outlined above. For example, eat in moderation of the following: Soup, celery, olives, one meat, the suc- culent vegetable served, either the roll or the potato, and the dessert. Coffee in the evening is a mistake for most. No mortal needs such variety of food, but on these occasions most individuals en- joy overeating. One might make a good meal of soup, celery, olives, either the meat or the fish, and the succulent vegetable or vegetables served. Those who are wise will not eat every- thing, but if one has gorged, no more food should be taken until the body has had time [388] EATING WHEN TRAVELING to dispose of the excess. Plenty of fresh air and exercise will help to clean and clear up the body. In the cities many of our most promi- nent men eat and drink themselves to death. We read of prominent men " ap- parently in the best of health' ' dropping dead, and we read such news frequently. They are not in apparent good health to a trained, true eye. They are too full of blood and waste and toxins; their weight is usually too great;, their abdomens too prominent ; and their skins too ruddy. To a trained observer they appear physically degenerate, and they are. The women of wealth ruin their com- plexions and their figures with high living. Alcohol is the deadliest foe of the com- plexion. It does not take much drinking to conquer the fine blush of color on the cheeks and replace it with coarse pores and dilated capillaries. Alcohol and idleness and overeating and loss of sleep are the chief factors in robbing rich women of their beauty. And this leads us to [389] EATING FOR HEALTH LUNCHES AND TEAS, popular with the fair sex in the cities. The ladies who frequently indulge in them, and eat three meals besides, will lose both health and beauty. The foods, though dainty, are not always fit to eat from the point of view of health. Three meals a day are enough for any one, and between these meals nothing should be taken into the stomach except water. Frequent eating leads to overeat- ing. Those who go to luncheons should miss the meal that precedes or follows the luncheon. EATING WHEN TKAVELING On trips one often has to put up with many unfavorable conditions. At times it seems almost impossible to get decent food. But those who know how to select can al- ways eat so as to have health, even in the hotels in small country towns. Some of these appear to be doing their best to make T390] EATING WHEN TRAVELING dyspeptics of their patrons, or to kill them off. On dining cars and ships the food is sometimes very good and most of the time fair. Those who remember that simple meals are the best can always make out very well. There is an inclination among travelers to overeat. This is the principal canse of most of the seasickness, and some of the trainsickness. Those who travel should eat lightly on boats and trains. Less food than usual is required. The menus are quite extensive, and one can usually get any food in season. I shall give you suggestions for a num- ber of meals. Learn to make good simple combinations for yourself. When the taste is normal the simple meals are enjoyed. 1. Prunes and a small bottle of rich milk. 2. Prunes and grapefruit, with or with- out milk. 3. Prunes and cheese. 4. Toast and milk. [391] EATING FOB HEALTH 5. Toast and cheese. 6. Prepared cereal and glass of milk. 7. Toast and omelette, or boiled eggs or scrambled eggs or poached eggs. 8. Baked apples and figs, with or with- out milk. 9. Grapefruit, raisins and milk. 10. Baked potato and eggs. 11. Baked potato, eggs and celery. 12. Baked potato, eggs and lettuce. 13. Baked potato, eggs and one succulent vegetable, with or without lettuce or celery. 14. Baked potato, cooked succulent vege- tables, salad vegetables. 15. Omit the baked potato from numbers 10, 11, 12, 13, and 14, and substitute one of the following: Whole wheat bread, corn bread, rye bread, rice or any other cereal. 16. Fresh meat, potato, cooked succulent vegetables, with or without salad vegetables. 17. Substitute fish or nuts for meat in meal 16. [392] EATING WEEN TRAVELING 18. Fresh meat, baked potato and lettuce or celery. 19. Substitute nuts or fish for meat in meal 18. 20. A large fruit salad, or fruit and vege- table salad with either cheese or milk. Country hotels often have a limited dietary, and much of the food is poorly prepared, but even so one can do fairly well. Eggs and milk and butter and bread- stuffs and pretty good meat are generally to be had. The vegetables are apt to be inferior, but better than none. In country hotels the vegetables are usually raised in tin cans, and fruits ditto. Prunes used to be popular, and probably are yet. They are fine food. Eemembering that simple eating is the best, here are some meals that may be had : 1. Oatmeal and whole milk. (Two or- ders if necessary.) 2. Dried toast and milk. [393] EATING FOR HEALTH 3. Toast, prunes and milk. 4. Prunes, bananas and milk. 5. Toast and eggs. 6. Fresh meat, canned vegetables and sliced cabbage. 7. Fresh eggs, vegetables and slaw. (Don't order nuts; the shock might kill the waitress.) 8. Toast, raisins and whole milk. Such meals will do. Do not fall into the small town (and city) habit of eating rap- idly. Enjoy the popular pork and beef. Pie, though much in evidence, is not com- pulsory. In traveling, beware of fish and meat with strong condiments and sauces on them. They are usually prepared this way to conceal the fact that they are too, too dead. Sausages, hamburgers, croquettes and all chopped meats are to be viewed with suspicion. Let the other fellow eat them. Order your meats prepared and served plain, and then you can give them [394] EATING WEEN TRAVELING the nasal once-over. If they pass they are pretty safe. Hard boiled eggs are often convenient to take along where food is hard to get. A meal may be made of nothing but hard boiled eggs ; or hard boiled eggs with bread or toast; or hard boiled eggs and raisins. Those who travel in little frequented places will find nut meats, raisins and bar choco- late fine foods. Much nutriment goes into a small package. [395] CHAPTEE 29 POPULAE MENUS AND COMMENT To give those who live much in clubs, hotels and other public places some idea of how to select meals intelligently, I have gathered up a few menus taken from vari- ous sources. The first one is a luneheon menu of a New York club. LUNCHEON MENU Blue points 25 Torbays 30 Clams 25 SOUP Potage, Parmentiere 20 Giblet and Noodle Soup 20 FISH Baked Salmon Steak, Mirabeau 60 * Silver Smelts au Plat, Menagere 60 Fresh Shrimp, Creole Style, with Eice 60 [396] POPULAR MENUS AND COMMENT ENTREES Pot Koast with Creamed Escarole 60 Grilled Pigs Feet with Mashed Potatoes 50 Boast Leg of Canadian Mutton, Bretonne 60 Eggs a la Turque 50 VEGETABLES Fresh Spinach 20 Fresh String Beans 20 Boiled Onions in Cream 20 Fresh Beets 20 Boiled, Mashed or Baked Potatoes 15 Hashed Brown Potatoes 20 Lettuee Chiffonade 30 Potato Salad 20 Pastry baked especially for us by the Women 's Exchange Baked Apple 15 Mince Pie 20 Eclairs 15 Pear Melba 35 Cheese 20 Coffee, Tea or Cocoa 15 Cream 5 Cents extra Room service 5c. per portion additional The first serious fault in this menu is the language in which it is written. It is for English-speaking people, and there is no excuse for the admixture of parley-voo. The second fault is that the fish and the meats are doped up too much with sauces, [397] EATING FOR HEALTH gravies and condiments. However, there is plenty of variety, and those who decide to have fish or meat may order it plain. Creole and Spanish style should never be ordered in public, for it frequently means fish or meat unfit for the table, dressed with hot sauces so that the odor and taste of decomposition are concealed. From the luncheon menu many good meals may be ordered. Here are some: 1. Baked salmon steak plain, spinach, lettuce. 2. Silver smelts plain, baked potato, lettuce. 3. Pot roast without the "creamed' ' escarole, fresh beets, boiled onions without the cream sauce, which as a general rule is not cream sauce. 4. Leg of mutton plain, spinach, beets, lettuce. 5. Baked potato with butter, string beans, beets, lettuce. 6. Eggs, boiled onions plain, beets, baked apple. [398] POPULAR MENUS AND COMMENT 7. Baked potato with butter, string beans, spinach, lettuce. 8. Silver smelts plain, spinach, beets, baked apple. Eating a meal of messy cooking occa- sionally will harm no one, but the habit of eating food with as much dressing as is in vogue at this club, and most others, will help to produce disease. The second menu is from the dining car of an eastern railroad. The tendency in ordering here will be to have too great variety, because no matter how much or little one eats, he pays one dollar. You have probably noticed how people stuff and gorge on steamships where the meals are not charged extra — being a part of the cost of the ticket. Passengers want to get their money's worth, so they eat several times as much as they ought to. Those who pay a dollar will probably try to get more than their dollar's worth, It is pleasant to sit eating in a clean din- ing car while the scenery passes by. [399] EATING FOR HEALTH Cost lias not been taken into considera- tion in planning this menu, so it is an ex- pensive lay-out of food — expensive and poor. The chief fault is that there are too many potato, fish and meat dishes — con- centrated protein and starch. There is a scarcity of the succulent vegetables, and fruit is absent. Another fault is mixing French with the English. "Au jus" means that the meat juice is served with the meat, but do not attempt to pronounce these words unless you have learned how ; likewise, if you pro- nounce "aux fine herbs" in English style, no Frenchman will understand you. DINING CARS MENU DINNER Blue Point Oysters on Half Shell Puree St. Germain Consomme, a la Andalous Olives Celery [400] POPULAR MENUS AND COMMENT Broiled Fresh Maekerel, aux fine herbs Potatoes, a la Eeitz Chicken Cutlets a la Montpensier Roast Prime Ribs of Beef, au Jus Roast Spring Lamb, Mint Sauee Baked Potatoes Stringless Beans Candied Sweet Potatoes Grape Sherbet German Potato Salad Mince Pie Neapolitan Ice Cream Assorted Cake American Cheese Saltine Wafers Demi-Tasse MEALS ONE DOLLAS You Cannot Duplicate It Though this menu is unbalanced, we can select some fair meals from it: [401] EATING FOR HEALTH 1. Soup, celery, fresh mackerel with herbs and stringless beans. 2. Soup, celery, spring lamb, stringless beans and ice cream. 3. Baked potato, celery, stringless beans, cakes. 4. Soup, baked potato, celery, stringless beans and ice cream. 5. Soup, roast prime ribs of beef, celery and stringless beans. We have had to play the stringless beans and celery freely, for these are the only fresh foods served to balance the other heavy foods. One may obtain a double or- der of such vegetables when not eating as much of the heavy dishes as is customary. First-class hotels serve nearly every- thing under the sun, so those who live in them can make their selections according to menus given through this entire work. See Chapters 4, 7, 11 and 12. The third is the menu of the Chicago *'Diet Squad' ' which experimented with [402] POPULAR MENUS AND COMMENT the high cost of living in the late months of 1916: BKEAKFAST LUNCHEON DINNER Stewed prunes Lima bean Beef bouillon Bread soup Pot roast Cornmeal Bread (Chopped beef) Mush Stewed Boiled rice Coffee carrots Apple sauce with milk Tea Coffee The chief tronble here is too much concentrated food for the average city dweller. No one needs to eat so much starch. Please note the starches listed here for one day's consumption: Bread, cornmeal mush, lima beans, more bread and boiled rice. This is a fattening diet, but it is not a diet that will result in good health in the long run. We have to have fresh foods, some of them uncooked, to preserve the best of health. You will note that raw fruits and raw vegetables are absent from this menu. True, fruits and vegetables do not fur- nish so many calories, weight for weight [403] EATING FOR HEALTH and cost for cost, as do the concentrated starches. But they furnish health. What is the use of saving money on food, and then get sick and pay out the food savings to feed the doctor and his family on juicy steaks, tender celery, nice green peas, etc. t Buy good foods, enjoy them and stay well, and let the doctor look out for himself. There should be less starch and more succulent vegetables, both cooked and raw, in these meals. Some chopped raw cab- bage, usually cheap, would be a good thing in the dinner, in place of the rice. The eating of the diet squad will make for creaky joints, hard arteries, hyperacid- ity and degeneration of the entire body. The next menus are taken from the Lit- erary Digest, and are said to be a true bill of fare furnished to the soldiers on the Mexican border August 16, 17, and 18, 1916. [404] POPULAR MENUS AND COMMENT Wednesday, August 16 BREAKFAST Shredded Wheat Biscuit and Milk Scrambled Brains and Eggs German Fried Potatoes Bread Coffee DINNER Rice-Tomato Soup Beef a la Mode Baked Potatoes Buttered Carrots Watermelon Preserves Bread Ice Water SUPPER Roast Beef Hash Lyonnaise Potatoes Coffee Cake Jelly Iced Tea [405] EATING FOR HEALTH Thursday, August 17 BREAKFAST Shredded Wheat Biscuit and Milk Hamburger Steak and Gravy Hashed Brown Potatoes Coffee Cake Coffee Milk DINNER Eiee and Beef Broth Spare Rib Pot Pie Boiled Cabbage Boiled Potatoes Bread Pudding Iced Coffee SUPPER Chili Con Carne Au Gratin Potatoes Plain Muffins Bread Iced Tea [406] POPULAR MENUS AND COMMENT Friday, August 18 BREAKFAST Shredded Wheat Biscuit and Milk Chili Con Carne Fried Potatoes Hot Cakes and Syrup Coffee DINNER Cream of Cabbage Soup Baked "Vera Cruz" Fish Tomato Sauce Steamed Potatoes Stewed Tomatoes Chocolate Pie Bread Ice Water SUPPER Macaroni and Cheese German Fried Potatoes Apple-Tapioca Pudding Bread Iced Tea [407]' EATING FOE HEALTH The soldiers are not housed, but sleep in well ventilated tents. They have a great deal of drilling, and most of them have no mental worries outside of cursing the of- ficers and the system that keeps them down there for months when there is no fighting, and wondering if they will get their jobs back again when they return and how their wives and children manage to live on the salary they receive from Uncle Sam — a salary so small that it is almost invisible. But the outdoor life is conducive to health. These menus are more than generous, but they are poor food for soldiers in the month of August down on the hot Mexi- can border. Take the menu for August 18th and note : First — The amount of fuel which will produce more heat than necessary : Shred- ded wheat biscuit, fried potatoes, hot cakes, syrup, steamed potatoes, chocolate pie, bread, macaroni, German fried potatoes, apple tapioca pudding, and more bread. Second — The lack of fresh raw food. It [408] POPULAR MENUS AND COMMENT would not be difficult to get some cabbages or apples or some kind of raw fruit or vegetable down to the camp. If the sol- diers were marching it might be otherwise. I call your special attention to the break- fast menu of the 18th. I wonder if they allow Villa to plan their meals. Such food is enough to corrode the insides of the toughest soldier. (Chili con carne means chili with meat.) On Thanksgiving Day most Americans enjoy a gorge. Here is a dinner served in a private family on Thanksgiving Day, 1916: Clear tomato soup with crackers, celery, green olives, roast turkey with dressing, mashed Hubbard squash, boiled potatoes, boiled onions, cooked turnips, bread, salad of lettuce and grated carrots, pickles, cran- berry sauce, apple pie, mince pie, dates, cookies, home made cake, nuts, home made candy, af terdinner mints and coffee. When one goes out and such a meal is served family style, what is one to dof [409] EATING FOR HEALTH Most people enjoy a few very full meals a year, no matter how moderate they are at other times, and an occasional gorge will do no harm, provided one is not too extreme. The best way is to eat nothing but juicy fruit for breakfast and lunch the day that the big meal is to take place, and then to eat nothing after the feast until a good appetite returns. After a meal like the one described one should eat nothing but juicy fruit the fol- lowing breakfast and lunch, and if there is no hunger, take nothing but water. Then if there is a demand for food in the eve- ning, partake of a light meal. A dinner of this kind can not be disposed of much short of a day. After eating an unusual meal of this kind it is perfectly safe to go twenty-four hours on nothing but water. In this way one may eat from soup to nuts, but to drink coffee at an evening dinner is folly. Those who desire a perfectly clear head [410] POPULAR MENUS AND COMMENT next day will omit a good many items of food. In the above meal it would be a good idea to omit bread, cake, cookies, candies and dates. The pie is not compulsory. Those who like can omit other articles too, such as potatoes, but be sure to eat the celery and the salad. Here is a generous Thanksgiving dinner, but one that will not disturb those in good health : Tomato soup, turkey, boiled onions, tur- nips, cranberry sauce, celery, nuts, and if desired either a dish of ice cream or some dates. Those who masticate well and have a clear conscience will be able to take a very big dinner occasionally, without evil re- sults. But habitual overeating destroys health, beauty and life itself. [4U] CONTENTS OF BOOK FIVE CHAP TEE 30. Eating in the Country and in Country Towns 31. Raw Foods .... 32. Candies and Confections 33. ISTuts and Peanuts . 34. Diet Hints for Various Types 35. What and When to Drink . 36. Popular Healing Systems Explained page 413 433 443 450 464 476 487 EATING FOR HEALTH AND EFFICIENCY CHAPTEE 30 EATING IN THE COTJNTKY AND IN COUNTBY TOWNS At present there is much complaint about the high cost of living, and food prices have soared. But a large part is our own fault, and some of the high cost is due to our fancy ways of growing ill and dying prematurely. The people in close contact with the soil should have the best of foods at reason- able prices, but it is notoriously true that the farmers ' food supply averages poor. The quantity is there, but the quality is lacking. This Chapter is written to point out how to improve the condition. One source of high living cost is pur- [413] EATING FOB HEALTH chasing in small quantities. The less one buys at a time the less one gets for the money. Instead of buying one or two pounds of sugar or beans, get ten pounds or more at a time. Instead of buying fifteen cents' worth of prunes get a box. Instead of buying a quarter's worth of pecans, get several pounds and keep them in a cool place. Instead of buying enough potatoes for three or four meals, get a sack or two and keep them in a cool place. Instead of getting a dime's worth of apples, buy a bushel basket or a box. Instead of buying eight ounces of tea, a pound of coffee and six bags of Bull Dur- ham, get the baby a pair of shoes. This kind of buying saves money. Besides, those who keep a few dollars ahead — it is as easy to be chronically ahead as behind and much more satisfactory — can gener- ally get some real bargains in groceries. In small places it is easy to get eggs at reasonable prices from the farmers, or else keep a few hens. The sugar problem can be solved partly by keeping bees* A sup- [414] EATING IN COUNTRY TOWNS ply of raisins, figs, dates and sweet prunes can be had at reasonable prices by the box, not necessarily all at the same time. These are nourishing foods, and compara- tively speaking they are not expensive. If there are too many pounds of fruit for one family, go shares with a neighbor. If the grocer charges too much for nuts, get pecans direct from Texas and walnuts from California. Intelligent buying will greatly reduce the cost of food. In small places it is generally easy to have a garden, which will not only reduce table costs but add to the health account. In a small garden it is not advisable to raise corn and potatoes, because they take up too much space. It is more profitable to supply the table with lettuce, radishes, tomatoes, onions, carrots and other succu- lent vegetables. It is not advisable for a family to go into the gardening and the bee and the poultry business, but it would be a good thing for every family with access to a patch of land to have one interest of the [415] EATING FOR HEALTH kind, for we are land animals and flourish best when we keep in contact with the soil. Those who attempt too many things usu- ally grow weary. A side line at home adds to both mental and physical welfare, and helps to reduce the living cost. Correct cooking saves the food values. The average cook pours a large part of the food away with the cooking water, and this is especially true of vegetables. (See Chapters 8, 9 and 10 for correct cooking directions.) One of our national vices is overeating. By eating as taught in this work the food intake will decrease and the health and pleasure in living will increase. (Eeread Chapters 24 and 25.) And please do not overlook this item: By living as we should we put disease to rout. Doctor bills cease to accumulate, and the health, pleasure and savings accounts grow fat. Doctors with their inevitable bills are as unnecessary as disease. Those who live well don't have to support a phy- sician and his family. They need only sup- [416] EATING IN COUNTRY TOWNS port their own family. There are several hundred thousand physicians and "heal- ers ' ' in this land, and you bear the burden of housing, clothing and feeding them. This is a great item in the living cost in many families. It has been my experience that in small places and in the country families pride themselves on " setting a good table." This means that they serve a great deal of meat, often three times a day. And the main meal is composed of a hodgepodge about like this: Meat with flour gravy, potatoes, bread and butter, pickles, maybe a succulent veg- etable, cookies, pie and coffee. Sometimes cake with very sweet fruit sauce is sub- stituted for pie. And that is called setting a fine table. It is fine for the doctor and the under- taker, for such eating invariably causes disease and premature death, especially when the other two meals are composed mostly of concentrated starch, protein and [417] EATING FOE HEALTH fat. It is an expensive, wasteful way of living, for it causes much disease, which is costly. In small towns milk may be obtained at a reasonable price, and it is an economical food. To illustrate: One quart of milk equals any of the fol- lowing in food value: Three-fourths pound (12 ounces) lean beef. Eight eggs. Two pounds of lean chicken. Three pounds of lean fresh fish. These are proteid foods. Even in the big cities we can obtain good milk for nine and ten cents a quart. In most country towns it is obtainable for less, and the farmer who is a good manager can pro- duce it on the farm for about three cents per quart, which does not include delivery charges, but is the milk put into its re- ceptacle at the farm. Why go to a lot of trouble and expense to obtain meat and fish, the meat to be [418] EATING IN COUNTRY TOWNS served two or three times per day, when eggs and milk may be had at reasonable prices? Eggs and milk are better foods than meat. To compete with milk in valne received, when milk is obtainable at eight cents per qnart, lean beef would have to sell for about eleven cents a pound, and you know what you have to pay for good beef. Lean chicken would have to sell for four cents a pound, and you know what you have to pay for a good chicken. Please get the error out of mind that milk is a drink, for it is a splendid, hearty food — one quart equal in food value to two pounds of lean chicken. Another food product that may be used to lower the cost of living is the peanut. When properly prepared it is really deli- cious. Many enjoy it in the form of pea- nut butter, which takes the place not only of cow butter, but of meat as well, for the peanut is rich in protein and fat. Do not buy a nickel bag of peanuts, but find a reliable dealer and get ten or more pounds of shelled nuts at a time. Keep in a dry, [419] EATING FOR HEALTH cool place and roast them as they are needed. Peanuts are a cheap, concentrated and nutritions food, and when well masti- cated they are easy to digest. See Chapter 33 for peanut preparations. I have found the inhabitants of farms and villages ready to say, when told how to eat: "We can't get those foods in our locality. ' ' There is no excuse for not hav- ing plenty of vegetables in summertime, for nearly every community is situated where things will grow. Health is worth enough to go to the trouble of raising a garden, and certainly farmers can have gardens. They are using more and more care to have healthy stock of good quality. They go to the trouble and expense of building silos to furnish salads for their cows in wintertime, to keep them healthy. Isn't it a little more impor- tant that the farmers themselves, their wives and children should be healthy than it is to have the best of shorthorns and herefords? Under civilized conditions [420] EATING IN COUNTRY TOWNS both require some care and forethought. In summertime farmers can have all the vegetables they need. In wintertime they can at least have cabbage, carrots, ruta- bagas, turnips, parsnips, beets and onions. There are good canned vegetables in the market, and they may be used in winter. If necessary some member of the family may can some vegetables. Those who do not know how should write to the Depart- ment of Agriculture, Washington, D. C, for information. The Department might help to start a canning club for the girls or the boys. Farmers can also buy apples at reason- able prices by the barrel, perhaps from a neighbor, or they can have a small orchard. They can have eggs, milk, butter and chickens at all seasons. They can obtain whole wheat flour in- stead of living on the white flour products. Those who have difficulty in obtaining good whole wheat flour can get some hard wheat (called durum or macaroni wheat) and grind it in a hand mill. [421] EATING FOE HEALTH They can buy, very reasonably in bulk, prunes, figs, dates and raisins. They can, of course, have pork, but this is not worth much encouragement, for farmers have a tendency to overdo the salt pork eating. They can have honey, and in many sec- tions of the country maple sugar, which is superior to refined sugar. Then there are the potatoes, which are a splendid food when properly prepared. But let us stop this hyphenated cooking. Away with the German-fries and the French-fries, and on with the steamed or baked potatoes, which taste better and are better than the grease cooked potatoes. Mrs. Average Farmer has a good deal to answer for. Her cooking does not take the blue ribbon. If other fruits are unobtainable, get a good brand of dried fruits, such as evapo- rated peaches, pears and apples. Wash them, soak an hour and upward, and steam or stew. They are good food. Even on the farm, vegetable salads are [422] EATING IN COUNTRY TOWNS obtainable in winter. Most farmers eat little or no raw foods, which is a serions blunder. They get as creaky in the joints from living on concentrated staples as the horses do that are fed nothing but corn and oats. For salad purposes cabbage is splendid. Those who like them can with benefit eat grated carrots and grated turnips, mas- ticating well. Onions may be used for fla- voring. Eaw apples are always in order for salads, and raisins or figs will add savor. Here are some winter farm salads : 1. Cabbage slaw. 2. Cabbage and raw apples. 3. Cabbage, apples and raisins. 4. Cabbage and grated carrots. 5. Sliced apples, raisins and grated carrots. 6. Cabbage, grated turnips and chopped figs. Of course, the cabbage is to be raw. For a change use cold canned corn, peas or [423] EATING FOR HEALTH string beans in the winter salad, but to get the benefit from a salad, it must contain something fresh and raw. There is no reason why a farmer should not have some celery or lettuce, even in winter. Good canned tomatoes may also be used for salad material. There is no valid excuse for the bread- potato-pork diet so common on the farm. Think of a breakfast like this: Boiled po- tatoes, sliced and fried in lard, white bread and butter, fried fat pickled pork, and a cup of coffee sweetened with refined sugar. Is it any wonder that many farmers' wives are widows at forty-five, and that a vast number of them go insane? Such eating is enough to aid greatly in sending the husband to the grave and the wife to the asylum. Eemembering that simple eating is the best, and that milk is a hearty food, we shall have no trouble in making up menus for farmers in winter, menus that are nourishing and healthful and cheap and easy to prepare. Thus we conserve the [424] EATING IN COUNTRY TOWNS time and the strength of the farmer's wife, make her work easier and her life more pleasant. The farmer himself can live cheaply and at the same time better than before. In- stead of striving and struggling to get a competency and then hiding his weary bones in the earth again, he can live to enjoy the fruits of his labor. One serious trouble with the farming population is bolting of food. The average farmer acts as if eating were a terrible task to be finished in the least possible time. He has to hurry. He has "no time to eat slowly." Very well, he will have time to get indigestion and go into premature decay and death. And the world will spin on in the same old way, as if nothing had hap- pened. Most farmers have a much wider choice of food than we have mentioned, but even those who are limited in their selection can have dandy food. Here are some menus : [425] EATING FOR HEALTH Whole wheat bread or muffins or biscuits with butter. Some raisins or figs. Glass of milk. Corn bread or toast or baked potatoes with butter. Dish of custard. If convenient a cooked succulent vegetable. Eggs or some kind of meat. Turnips and string beans. Cabbage slaw or a salad. Baked apple or stewed prunes if desired. [426] EATING IN COUNTRY TOWNS Apples, raw or cooked. Eaisins or prunes. Cottage cheese or buttermilk. Macaroni and cheese or potatoes. One kind of succulent vegetable. Glass of milk. 3 Chicken or other meat. Cooked cabbage and canned peas. Salad of cabbage and grated carrots or some other kind of raw green stuff. Dish of gelatin if desired. [427] EATING FOR HEALTH Toasted whole wheat bread with butter. Broiled or boiled bacon. Dish of sweet prunes. Cooked rice and raisins or corn breado Glass of rich milk. That is enough. Eggs or a dish of custard. Cooked carrots and onions. A salad of fruits and vegetables. [428] EATING IN COUNTRY TOWNS Some kind of boiled cereals of wheat or oats. Have a generous supply and mas- ticate well. Some raisins. Glass of milk. 2 Some kind of mild cheese. Fruit, stewed or raw. A dish of string beans if desired. Baked or boiled navy beans. Boiled beets. Cabbage, both cooked and raw. [429] EATING FOR HEALTH Chapter 35 tells what and when to drink. This is plenty of food. Instead of eating a great variety, it is best to eat a limited number of foods at a meal, varying from meal to meal. For instance, there is no need of bread and potatoes when one has baked beans. The beans furnish all the starch and protein needed. The great va- riety leads to overeating, which causes disease. In summer the farmer is able to pro- cure the common foods ; in fact, he can raise many of them. (See Chapters 11 and 12.) These menus are balanced and they con- tain the health-giving natural salts. On a well managed farm this kind of eating is not expensive. The sweet fruits are not strictly necessary, but they are good. Those who want to live most simply can do so, for whole wheat bread and whole milk make a well balanced diet, and noth- ing more is needed. An occasional dish of cabbage, cooked or raw, ought to be grate- ful, It is easy to live well. [430] EATING IN COUNTRY TOWNS Some farmers sell their best products and live on the culls. All we get out of life is living, so why not enjoy the best we produce ? There is no valid excuse for the death- dealing mode of living on the farm. It should be the healthiest existence, and it can be made so. Those who live in small towns can have anything that the farmers have. They can also store up some of the succulent vege- tables that keep well, or they can club together and get supplies sent from the central markets. There is no such thing as being unable to get good food in this land, if there is an intelligent desire for it. There is a tendency in the country to have coffee three times a day, and it is often served to children as soon as they will drink it. The coffee drinking is over- done and it helps to cause disease. Coffee is not a necessity, but it has enslaved civ- ilized man to such a degree that talking about its harmful effects is almost useless. [431] EATING FOE HEALTH The nervous instability caused by persist- ent coffee drinking is looked upon as a part of normal life. Those who desire first- class health will either not drink coffee or confine themselves to one cup in the morning. Children should not have coffee. As soon as country people will use the intelligent care in looking after themselves that they do in housing and feeding their favorite stock they will have good health, health upon which they can depend. Under civilized conditions health is an achievement. It has to be deserved or earned, but it is worth a hundred times the price we pay for it. [432] CHAPTER 31 KAW FOODS Doubtless you have read that cooking is all wrong, that we ought to live on raw foods. To live on raw foods is possible, but under present conditions it is not advisable. Some of the raw foods that are pleasant to the taste, and at the same time easy to digest, should be taken raw most of the time. The reason is that nature has stored in raw foods the fourteen (or maybe it is fifteen or sixteen or seventeen) elements of which the body is composed, in such form that the body can easily digest and assimilate them. In these foods we find lime and iron and phosphorus and carbon and soda and potash and gases so com- pounded that the body can make use of them. [433] EATING FOR HEALTH When heat is applied to these foods it always causes some change in the natural salts. They are not as available as they were before. As these salts are absolutely necessary for a healthy existence, it will be seen how important it is to take some raw foods. We may gorge and at the same time starve. More are ill nourished from over- eating of poorly prepared foods than from lack of a sufficient quantity of food. Go on a diet of water and pure refined sugar, and you will starve before another indi- vidual does who takes nothing but water. Still, sugar is a concentrated food, but it is so deprived of the vital, natural salts that it will not nourish the body when noth- ing else is eaten. Instead, it causes physi- cal degeneration. It is very important to get the natural salts. Fruits: These foods are rich in salts, and most of them are better raw than cooked. At least one-half of the time the [434] RAW FOODS fruits should be eaten raw. When cooked they should not be so sugared that they are syrupy. Prunes, dates and raisins are good raw, or soaked for several hours, or cooked. Bananas should be ripe when eaten raw, the fruity part being sweet and mellow, the skin deep yellow and turning black. Berries are best uncooked. Nuts: Most of the nuts are best raw. All the preparation they need is thorough mastication. There is no objection to nut butters. The chestnut is best steamed or boiled or roasted. Milk: Best uncooked. Pasteurizing and boiling unbalances it. Children fed on boiled milk have a tendency toward rick- ets — due to lack of available natural salts. The unheated cottage cheese is the best. Clabbered milk and buttermilk are good foods, and junket is all right. Succulent vegetables: Those who have good digestive powers may eat the succu- [435] EATING FOR HEALTH lent root vegetables raw, but they are to be well masticated. For the average indi- vidual these vegetables are best cooked. The salad vegetables (see list in Chap- ter 2) are best when taken raw. All vegetables, raw or cooked, should be well masticated. Cereals: The raw cereal foods are too difficult to digest for the average individ- ual. The cells of which the grains are com- posed are surrounded by a tough covering of cellulose. When the teeth fail to grind up these tiny particles (the cells of the grains) the digestive juices often fail to break down the envelopes of cellulose. The result is indigestion. Doubtless most people could digest raw cereals if they would dedicate their lives to digestion, living an active life in the open. But as we are unable to do that, it is best to cook most of the concentrated starchy foods. This applies to wheat, oats, barley, rice and all other grains. Tubers: Irish and sweet potatoes and [436] RAW FOODS the Jerusalem artichoke are best cooked. Some like raw potatoes and if they masti- cate thoroughly they may indulge. Legumes: Kipe peas, beans, lentils and peanuts are difficult to digest in their raw state unless they are masticated more thor- oughly than most people will. They are best cooked. Green peas are good cooked or raw. Meats and eggs: Easily digested in raw state, but raw meats would make vege- tarians of most of us. Conclusion: Milk, fruits and salad vege- tables should be taken uncooked most of the time. There are those who swear by raw grains, but if you try to live on them very long, you will probably swear at them. DISEASE SYMPTOMS Disease means that we have been mak- ing so many mistakes that the body has become disgusted. The word disease means lack of ease, and this absence of ease is T4371 EATING FOR HEALTH nature's way of telling us that the body is deranged, out of harmony, out of tune. It is a warning to us to change our ways or take the consequences. We shall discuss only a few superficial symptoms, explaining what they mean: Coated tongue: It may indicate many kinds of digestive wrongs, but always shows that the digestive tract is not properly performing its function. For instance, a white tongue indicates hyperacidity, based on abnormal fermentation. A tongue coated heavily at the base (back) shows a foul condition or a sluggish condition of the lower bowel (colon) . A nasty brown coat (if it is not due to tobacco or other coloring substance taken into the mouth) shows a toxic condition of the alimentary tract and the blood. Red nose is generally due to indigestion or too much alcohol. Some have a shining nose without sinning in diet and drink, but not one that we call a ' ' lamp. ' ' * Bags under the eyes generally mean poor [438] RAW FOODS circulation, and often accompany heart and kidney diseases. Black rings nnder eyes common in liver troubles. Slight puffiness is normal to some people, having had it since childhood. Children of drunkards are sometimes born with puffy eyes. Greenish or yellowish tinge in white of eyeballs shows an engorged state of the liver, with too much bile pigment thrown into the blood. Due to dietetic abuse. Ex- cess of milk, cream, meat and alcohol will produce the condition, and so will other foods. Wrong eating and drinking always at the bottom of this trouble. Grayish skin of a dull, dead color shows that the circulation is bad and the blood impure. Digestive disorders always play a part in causing it, but so may laziness, impure air, tea and coffee. Dry parchment shin with a yellowish tinge is frequently seen on those who over- eat of starch and sugar. Indicates hyper- acidity and hardening. Due to improper [439] EATING FOB HEALTH eating. Vegetarians with a cereal bent are liable to get it. Pimples always indicate wrong living. They are easy to prevent, and no one needs to have them. Wrong eating is the cause, especially overeating of rich, heating foods, such as cream, sugar, chocolate and meat. Germs are blamed for producing them, but that is nonsense. Pimply indi- viduals recover in a very short time on a correct diet. Boils are pimples on a large scale, and so are carbuncles. Improper feeding is al- ways the chief cause. Falling hair is sometimes due to disease, such as typhoid fever. Sometimes it is a family trait. Most of the time baldness can be prevented. Tight and heavy head- gear helps to produce baldness. So does sour scalp, caused by uncleanliness and bacterial activity. Sometimes the bald- ness is due to bad blood which does not nourish the roots of the hair. The men who do not wish to become baldheaded [440] RAW FOODS have a good chance of keeping their hair by beginning this procedure before they have lost much hair: Wear light hat or cap that does not press upon the arteries that supply the scalp. Each evening spend a minute or more massaging the scalp or pulling the hair, pulling on the hair covering two or three square inches of scalp with each tug. Once a week wash the hair thoroughly, using plain soap, and rinsing well. After washing the hair, apply alcohol. Use grain alcohol, half water and half alcohol. Also wet the hair with the water-alcohol mix- ture once a week between washings, that is, use alcohol on the scalp twice a week. Use the comb and brush on the hair while it is still wet with alcohol solution. Keep comb and brush clean. Healthy blood discourages baldheaded- ness. So much for the vanity of the male of the species. Cold sores, better named fever blisters, indicate digestive disturbance and are due [441] EATING FOE HEALTH to wrong eating, generally overeating and undermasticating. Tonsilitis and adenoids, same as cold sores. Pain is the best friend of humanity. If it were not for pain the human race would not now be in existence, for the tendency is to go the pace until discomfort becomes too great a price to pay for one's folly. Pain compels us to reform and thus en- ables us to exist. There are many causes of pain, but the important point to remember is that, bar- ring accidents, pain arises from wrong liv- ing, physical and mental. The moral is : Learn to live right and be well and comfortable. [442] CHAPTER 32 CANDIES AND CONFECTIONS If there are children in the family, there is also a candy question. In many families of adults the question is just as acute. Eating candy is a habit, and it is a bad habit. But it is so deeply rooted that preaching about it is like barking at the moon. There are various ways of eating candy, and if you feel that you must have it, at least eat it in»such a way that it will not do much harm. Children love sweets and they ought to have them, for sweets are quickly turned into energy. The active little ones require much energy-producing food. If the children are properly raised from infancy they will not especially care for [443] EATING FOR HEALTH candy, for they will then acquire a taste for sweet fruits — raisins, figs, dates — which are more delicious than candy to an unspoiled tongue and palate. By all means, if you have young children give them the sweet fruits, and tell them that these are the best candies made, nature's own. The sweet fruits are to be given at meal time, not as lunching materials. Here are a few meals that are good for young children, meals that will satisfy the craving for sweets: 1. Baked apple, raisins and glass of milk. 2. Orange, figs and a glass of milk. 3. Dates, stewed or raw, and a glass of milk. 4. Eice and raisins boiled together and a glass of milk. 5. Oven toast with honey, raisins and milk. 6. Eipe bananas, stewed sweet prunes and milk. [444] CANDIES AND CONFECTIONS Children who get sneh meals as often as they desire will not be tortured by candy hunger. Sometimes it is all right to make some. FKUIT AND NUT CONFECTIONS Take the kernels of peanuts or nuts. Take equal parts of sweet dried fruits, such as evaporated pears, prunes, figs, dates or seeded raisins. Run the nuts and fruit selected through a mill that grinds rather coarsely, two or three times, to make a good mixture. Roll out on board to thickness of one-half inch or a little more. Cut into squares the size of ordinary caramels. If you make a large quantity, wrap the squares in oiled papers. Many kinds of confections may be made in this way, and a few recipes will be given to illustrate: 1. 3 ounces of almonds ; 3 ounces of dates and evaporated pears. Mix and prepare. [445] EATING FOB HEALTH 2. 3 ounces of peanut kernels; figs and raisins to make 3 ounces. Mix and prepare. 3. 3 ounces of English walnuts; equal parts of dried pears, raisins and dates, enough to make 3 ounces. Mix and prepare. Make your own recipes. Eemember that the total weight of the nut kernels should equal the total weight of the fruits used. There is no charm about three ounces. You may take two or four or six ounces as your standard. If the nut meats are large and the fruits are hard to get through the mill, put them into chopping howl and cut them up be- fore running through mill. These confections are very rich, and two ounces make a large portion. Less is bet- ter. Give only at meal time, and if two ounces are eaten, that is the main part of the meal. Ordinary candy is not a good food be- cause it is made of refined white sugar, [446] CANDIES AND CONFECTIONS which is a dead carbon food, as dead as coal, robbed of all its life-giving proper- ties, for it contains practically no salts. It is not fit food for growing children. Those who eat much refined sugar have poor teeth and bones, and are very prone to have swollen glands, catarrh and adenoids. Teach the children to eat at meal times and not at other times. If you think the children must have candy, give it at meal times. Better than white sugar candy is candy made of maple sugar, honey and molasses. I do not recommend candy for growing children, but if you insist on feeding it, here are some meals that are not as injuri- ous as the ordinary way of giving candy between meals : 1. Berries, candy and a glass of milk. 2. Toast, candy and milk. 3. Apples, candy and cottage cheese. 4. A big dish of fruit salad with nuts and some candy. [447] EATING FOR HEALTH 5. Cooked succulent vegetables, candy and milk. 6. One cooked succulent vegetable, either celery or lettuce, candy and if de- sired some milk. It is well to remember that concentrated sugars are irritants, and if large quanti- ties are eaten, either as sugar or as candy, they will cause digestive disturbances. Highly colored candies should not be given. The best candies are made of fruit, nuts and sugar. A good candy for a child is to remove the stones from dates and replace them with pecan meats or other nut meats. Candy hungry adults should not eat be- tween meals. If they must have candy, let them take it at meal time. They may do as the children are recommended to do, make an occasional meal of candy with light food. Any of the candy meals for children will serve for adults. Instead of having other dessert, adults may occasionally eat a few pieces of candy, [448] CANDIES AND CONFECTIONS and they may choose their favorite kind, but it ought to be made of good material. Plain candies are best. Sweet fruits are better than candies for adults. If they indulge in candy, they should eat liberally each day of fresh vege- tables and some fruit. Refined sugar eat- ing has a tendency to turn the system acid, and enough succulent vegetables, especially salad vegetables, ought to be taken to over- come this tendency. Those who have sallow complexion, bad teeth and catarrh can often thank can- dies, sugars and white flour products for their physical state. Candy, like alcohol, is an enemy of beauty. Its tendency is to make the skin coarse. Candy has a strong tendency to ferment in the digestive tract, especially when it is taken in large quantities. This makes the body acid and the blood impure. Impure blood is the source of bad com- plexion and nearly every other ill. Candy should not be eaten before retir- ing in the evening. [449] CHAPTEE 33 NUTS AND PEANUTS "We say nuts and peanuts, because though peanuts seem like nuts, they are not nuts. They are legumes, related to peas, beans and lentils. NUTS Nuts are a good, clean, concentrated food. When well masticated and rightly eaten they are easy to digest, but when swallowed in big pieces they can hardly be digested. Most people think nuts are too ex- pensive. When their nourishing vajue is considered, they are not as expensive as the choice cuts of meats. They furnish protein as cheaply as meats, and in fuel ,£450] NUTS AND PEANUTS value they are much cheaper than good lean meats. The reason is that the nuts are concentrated foods, while the lean meats are mostly water. A pound of shelled pecans is as nourishing as five to seven pounds of lean meat. Nuts should not be eaten at the end of a hearty meal. They should form the main part of the meal. The ordinary nuts may be eaten in place of meat or fish or eggs in any of the menus given in this work. If they are eaten in this way and well masticated, they are easy to digest. Two ounces of nut meats make a gener- ous portion, and many will be satisfied with less. When one eats too much of other foods and then adds insult to injury by eating some nuts, it is easy to get indigestion and it is easy to blame the nuts, when the gluttony is at the bottom of the trouble. Blanching: When the nut kernels are covered with a thick membrane, like the almond, they should be blanched. Pour [451] EATING FOR HEALTH boiling water over the kernels, allow them to stand three or four minutes and then pop the meats out of the skins by press- ing with the fingers. Almonds may be blanched by soaking the kernels seven or eight hours in cold water and then pop- ping them out. Brazil nuts and cocoanuts have to be peeled. Roasting: Place shelled, and if neces- sary blanched, nuts in pan in moderate oven and keep them there, shaking or stir- ring frequently, until they suit taste, but do not burn them. Salted nuts: Same as roasted nuts, ex- cept that salt is sprinkled on the kernels when they are placed in oven. Nut butters: Blanch the nut meats and grind fine. If the ground meat is too oily, press some of the oil out. If the pulp is too dry, add some water or oil, or add water and oil. Make only a small amount and keep in cold place, for nut butters soon turn rancid. These butters may be salted or unsalted. [452] NUTS AND PEANUTS Brazil nut butter is made of the raw nut kernel. Peel off the brown skin, be- ing careful not to soil the meats, and grind the kernels. Almond butter is made of the almond kernel after it has been dried in the oven, but do not keep the nuts in oven until the kernels turn brown. The nut butters may be used in place of other fatty foods. Nut oils : They are good foods and may be used in place of other fatty foods. All right for salads. Nut milk: Shake up finely ground nut meats in water. Make of consistency to suit taste by using more or less ground nuts. For adults and children who are past the age of four or five this may be used in place of other milk. Nut breads: Add broken nut meats to dough and treat like other dough. Nut breads are good, and more nourishing than other breads, so be careful to avoid overeating. [453] EATING FOR HEALTH Nuts in salads: See Chapter 10. Nuts in confections: See Chapter 32. Cocoanuts: They contain much fat and are very nutritious. Two or three ounces of cocoanut meat with fruit make a good meal. Cocoanuts (grated) may also be added to the confection described in Chap- ter 32. Natural cocoanut milk is the clear, sweet liquid that comes from the fresh cocoa- nut. It is a good drink, containing some nourishment. Artificial cocoanut milk: Take average sized fresh cocoanut, peel and grate. Pour from pint to pint and one-half of boiling water over the grated cocoanut meat. Put aside until cool and then strain. Use in- stead of cow's milk. Cocoanut cream is obtained by allowing the milk just described to stand until the fat comes to the top. Skim off and use instead of other cream. Cocoanut butter may be purchased on T454] NUTS AND PEANUTS the market. It is the extracted, refined fat of the cocoanut. May be used in place of other fats. It is not the same as cocoa butter, for the cocoa butter is made of the fat of the cocoa bean. Those who like it may eat it instead of other fat. Copra is the dried cocoanut meats. Chestnuts are very starchy. Instead of using chestnuts to replace meat, fish or eggs, use them to take the place of other starches, such as bread and potatoes. Chestnuts are about three times as starchy as potatoes and contain more starch than bread. The ripe raw American chestnut, which is a small variety, may be eaten without any preparation. Masticate well. Boiled chestnuts are prepared in two ways: 1. Take the whole chestnut, put into boiling water and let boil about twenty minutes. 2. Eemove shell and skin from the ker- [455] EATING FOR HEALTH nels and boil them about twenty minute s c Water may be unsalted or lightly salted. Roasted chestnuts: Cut through the chestnut shells on the flat side, making a cross. Put into skillet over hot fire, shaking from time to time. Takes about twenty minutes. Pistachios (nuts with green kernels) are roasted in the shell. Cashew nuts are poisonous when raw, but roasting destroys the poison. They are delicious, but not very plentiful. The lichi nut is a curiosity. The flesh is sweet, somewhat like a raisin, and it is surrounded by a thin shell. Sometimes called Chinese nuts. Almonds, Brazil nuts, filberts (hazel nuts), pecans and walnuts are the ones we most commonly use. The pignolia, or Spanish pine nut, is good. Eat any of the nuts that you relish. Most of them are so delicious in their natural state that [456] NUTS AND PEANUTS they can not be improved upon. Boast- ing is good for some nuts. Nuts are fine foods, but they are not health foods any more than raw apples and cabbage. PEANUTS Peanuts are a valuable food, and they are growing in popularity. The peanut kernel is one of the most concentrated of nature's foods. The varieties in most common use are: 1. The Virginia peanut, which grows large kernels in large pods ; the ker- nels are long. This peanut contains a moderate amount of oil. 2. The Spanish peanut, which grows rather small, rounded kernels, in small pods. This peanut is rich in oil. 3. The North Carolina (or African) peanut, which is of medium size and very rich in oil. [457] EATING FOB HEALTH The composition of the peanut varies with climate, soil, location and variety. The average composition of oily peanuts may be said to be : 42 per cent. oil. 26 n a protein. 17 a a starch and sugar. 8 a a water. 7 " " natural salts and waste. Peanuts are comparatively cheap. They cost far less as a source of protein and fats than do meats. Eaten in moderation and well masti- cated, they are easy to digest. For the average person, roasting makes the peanut more appetizing and easier to digest. Peanuts may be purchased al- ready roasted or they may be roasted at home. The individual has to suit himself about the degree of roasting — mild, me- dium or high. A medium roast is good. A high roast scorches the oil, protein and starch some- [458] NUTS AND PEANUTS what, making the peanuts and peanut products deep brown. Roasting: Take peanuts, shelled or un- shelled. Place the unshelled peanuts in a hot oven, and the shelled ones in a mod- erate oven. The shelled peanuts must be stirred or shaken frequently. Koast to suit taste. Eoasted peanuts are a good food, salted or unsalted, without further preparation. Heavy salting is not desirable. Eoasted peanuts, whole or ground, may be used to take the place of nuts, eggs or meat. Two ounces of peanut kernels contain about as much nourishment as fourteen ounces of lean meat; hence two ounces of peanuts make a very generous portion for the main part of a meal. Peanuts being one of the richest of foods, should be eaten at meal times only. Here are some menus to illustrate how peanuts may be eaten, the peanuts being the main part of the meal. [459] EATING FOR HEALTH 1. Peanuts and one or two kinds of fruit. 2. Peanuts, cooked cabbage, celery, baked apple. 3. Peanuts, parsnips, string beans, a salad of either fruits or vegetables. 4. A fruit salad made of two, three or four fresh, ripe raw fruits, sprin- kled over with a generous amount of peanuts. (Good meal, especially in summer.) 5. Toast, peanut butter, asparagus. 6. Baked potato, peanut butter, one or two cooked succulent vegetables, vegetable salad. But it is best not to eat peanuts in the same meal with milk, nuts, cheese or meat. Peanut butter is growing in popularity, forming an important part of our food. For the benefit of those who care to make their own butter, we shall give several recipes. The grinding may be done with a meat mill, set at high tension to grind [460] NUTS AND PEANUTS fine, or one may purchase a so-called nnt mill in the market. Salting is not necessary, but those who prefer salted peanut butter may strew salt in moderation over the kernels before grinding. The peanuts are to be blanched (brown skins removed) before grinding. The blanching is easily done by rubbing them in a coarse bag. If the rubbing is vig- orous this also removes the germ, which is the tiny body lying at one end, between the two halves of the kernels. If the but- ter is to be kept a long time, remove the germs. If it is to be consumed within a few days, it makes no difference. Peanut butter containing germs spoils rather quickly. Now we have the freshly roasted peanut kernels, blanched, and perhaps the germs removed. Here are several methods of making them into peanut butter: 1. Take a peanut which contains only a little oil (Virginia), grind and mix [461] ' EATING FOR HEALTH with the ground pulp enough olive oil or peanut oil to make of desired consistency. 2. Take a peanut rich in oil (Spanish), grind and press out the oil until it is of desired consistency. 3. Take peanuts rich in oil and peanuts poor in oil and grind together. A blend of Virginia and Spanish pea- nuts makes a good butter. 4. Buy a good brand of peanut butter on the market. The best peanut butter contains nothing but pea- nuts, either slightly salted or un- salted. Also, the best peanut butter is made up of fine granules. It is not pasty. Peanut butter may be used in place of cow's butter. One ounce is a very large serving. One-half ounce (a level table- spoonful) is probably all you need. Pea- nut butter contains only about one-half as much fat as dairy butter, but the pea- nut butter also furnishes protein and [462] NUTS AND PEANUTS starch, which the dairy butter does not. Peanut oil is a rich food, and may be used by those who relish it instead of olive oil or butter or other fats. Olive oil is our best food oil, nut and peanut oils come next and then cottonseed oil. Greasy cooking is always bad, no matter whether the grease is of animal or vege- table origin. Ye vegetarians please take note of this truth: Foods fried in olive oil, peanut oil or cottonseed oil are as ruinous to digestion as foods fried in butter, lard or other ani- mal fat. It is the frying that is objectionable, not the variety of fat. [463] CHAPTER 34 DIET HINTS FOR VARIOUS TYPES People differ a great deal, and various individuals have to give themselves dif- ferent care. The reason you can't drink as much coffee, smoke as many black cigars and partake of as much mountain dew as Mr. Blank is that you are not Mr. Blank. All are hurt by abuse, but some can tolerate more than others. If an individual is seriously ill, in nearly every case some one should be called upon for advice. I know that it is a mistake to get advice from those who depend upon medicines and serums and vaccines in ill- ness. All the sick individual needs is the proper proportions of fresh air, 'water, food, rest, sunshine (both the solar and the mental kind) and cleanliness and com- [464] DIET HINTS FOR VARIOUS TYPES fort. Get advice from some one who knows how to adjust the individual in this way. Here are some suggestions for people who are not well, but still are not suffer- ing acutely. Nervous individuals: If extremely nerv- ous, avoid everything that is very sour, including acid fruits. Select mild fruits, such as bananas, pears, the mildest of ap- ples, sweet fruits, and the berries that require no sugar. All other foods may be eaten. Nervous individuals usually have indi- gestion, hence extra care should be taken to masticate thoroughly and eat slowly. Thin individuals: Eeread Chapter 17. Plethoric individuals: These are the sluggish people who like to take the world too easy. Easiness is all right, but if car- ried to extremes people become diseasy, which is all wrong and improper. Ple- thoric people usually have a great capacity for health, but they fail to avail them- [465] EATING FOR HEALTH selves of it. They generally go into dis- ease and degeneration while still young, and into eternity early. Having good digestive and assimilative powers, they abuse themselves by overindulgence in food and drink. They have great vital capacity, but die comparatively young. Here are a few hints for the plethoric who have the will to live: Instead of sitting down after dinner sucking a pipe, go out and get some fresh air. Instead of eating three hearty meals per day and growing fat, reduce the food in- take until the weight is about that shown proper for an individual of your height. See Chapter 16. Drink water, but no alcohol. Instead of taking large quantities of milk, cream, eggs and meat, which is the tendency among plethoric individuals, substitute succulent vegetables and juicy fruits to a large extent. These few simple hints will prevent pre- [±66] DIET HINTS FOR VARIOUS TYPES mature degeneration, if put into practice. Fat individuals: Eeread Chapter 16. BHEUMATISM Space is wanting for a complete treatise on rheumatism, but we shall give some helpful hints. Those who become rheu- matic usually remain so. But it is easy to cure rheumatism. Medicines, serums and operations will not do it, but correct liv- ing will cure rheumatism every time. The cure is mostly dietetic. Those who eat right soon get their blood purified, and then there will be no more rheumatism. In serious cases with much pain, avoid all sour foods for a time. Those who have a bad case of rheumatism had better get expert advice, but if the expert prescribes medicine, serum or operation, the advice should be rejected. To cure rheumatism, simply clean up the intestines and the blood stream. Under the correct treatment the pain will usually leave in from three days to [467] EATING FOR HEALTH three months. Those who cease suffering in three days are very fortunate, for that is unusual, but it happens. I have person- ally had a few patients of that kind. The less one eats in the beginning, the sooner the pains will leave. In very bad cases it is often a good idea to feed noth- ing but succulent vegetables for a few days. Buttermilk usually agrees well with rheumatics. A good meal is one or two glasses of buttermilk and nothing else. Starchy foods should be eaten but once a day. Desserts should be omitted until the pain leaves. Those who enjoy meats hardly ever have to discontinue them. My experience has been that sugars and starches cause more suffering among rheumatics than meat does. However, meats should not be taken more than once a day, and light meats, like lamb and chicken, are best. Keep the bowels open. Of course, there is temporary loss of weight. [468] DIET HINTS FOR VARIOUS TYPES SAMPLE MENUS FOE KHETJMATICS 1 One or two glasses of buttermilk. Two or three kinds of cooked succulent vegetables, such as spinach, cabbage and carrots. 3 Chicken, baked, boiled, broiled or roasted. Cooked onions, green peas. Generous amount of celery, or a vegetable salad. [469] EATING FOR HEALTH Oven toast, about two slices. Masticate well. Glass of milk or buttermilk. 2 Vegetable soup. Cooked cauliflower or other succulent veg- etable. Mild baked apple. Nut meat or eggs. Beet greens or other greens. Turnips or other cooked succulent vege- table. Salad of green vegetables. [470] DIET HINTS FOR VARIOUS TYPES Kheumatics should masticate very thor- oughly and be moderate in eating. When the body gains ease, gradually in- crease the food intake and after recovery live properly. Then there will be no more rheumatism. Nearly all chronic diseases that are con- sidered incurable, are in fact curable. Of course, the victims can go into such ex- treme degeneration that there is no help for it. ACID CONDITION OF BODY OR HYPERACIDITY Many individuals are suffering from what is known as hyperacidity of the body. In plain English, the body, instead of re- maining sweet, has become sour. . The acid condition may be due to va- rious causes, but there is one which overshadows all others — improper eating. Nearly all of the hyperacidity is due to the eating of the wrong kinds of food, over- eating and undermasticating. [471] EATING FOR HEALTH The foods that cause most of the acidity are the different kinds of meats, eggs and the concentrated starches, especially wheat, oats, barley, rice and corn. The refined foods (such as polished rice and white flour) are the worst, for these have been deprived of nearly all of the salts that help to keep the body sweet. The succulent vegetables and the mild fruits help to overcome the acid condition. Potatoes, especially baked and eaten with a part of the peel, are helpful in this con- dition, and it would be a good thing to use baked potato instead of bread a part of the time. In these cases nut meats, cot- tage cheese and milk are better than meat and eggs. Vinegar and all other fermented prod- ucts should be avoided, for they make the condition worse. Some believe that hyperacidity is due to the acid in the gastric juice, but that has practically nothing to do with it. * The acidity is principally due to the abnormal fermentation of the foods taken into the [472] DIET HINTS FOR VARIOUS TYPES system. It is safe to say that hyperacidity is based on wrong eating and indigestion. Most of the diseases that we have to overcome are accompanied and partly caused by hyperacidity, among them nervousness, eruptive fevers of childhood, and rheumatism. The hyperacidity is due to wrong eating, and the cure is brought about by correcting the eating. It may take those who are badly afflicted some months to recover. But it is worth the time and effort. The menus given for rheumatics in this Chapter are cleansing and will help to overcome hyperacidity, but we shall give another one which is even better. [473] EATING FOE HEALTH MENUS FOR THOSE SUFFERING FROM HYPERACIDITY Mild apple, baked or raw. Figs or raisins, well masticated. Vegetable soup. Baked potato with butter. Cooked cabbage or other succulent vege- table. Celery or other green raw vegetable. Cottage cheese or nut meats. Cooked parsnips or other succulent vege- table. Turnip tops or other greens. Eaw vegetable salad. [474] DIET HINTS FOR VARIOUS TYPES Masticate real well, eat natural foods, be moderate and prepare and combine foods as directed in this work and hyper- acidity will be overcome. [475J CHAPTER 35 WHAT AND WHEN TO DKINK As the body is composed mostly of wa- ter — two-thirds or more of the body being water — it is important to know what and how to drink. Water we do not need to digest, for it is absorbed unchanged from the digestive tract. We drink for the sake of getting wa- ter. Hence it is obvions that coffee, tea, alcohol and other fhiids are not taken en- tirely for their liquid contents, for water would serve as well. Most of these fluids are taken for their taste or for the stimu- lation or "kick" they have. And that leads to bad habits. Coffee: With its ordinary amount of cream and sugar coffee is a combination of food, beverage, stimulant and depress- [476] WHAT AND WHEN TO DRINK ant. It first stimulates and then depresses. This can not be made too emphatic: No child should drink coffee. It is not good for adults either, but not so harmful to them as to children. Coffee is a laxative at first, but if it is taken, in sufficient quantities covering a long period, it will help to derange the nervous system. Then it causes weaken- ing of the muscles, those in the bowel walls included, and that is a source of constipation. The alkaloid of coffee, caffeine, is one of the most deadly poisons known when taken in concentrated form. Adults who care to retain physical and nervous stability should limit themselves to one cup of coffee a day, preferably in the morning. Some ought not to touch the stuff, and everybody would be better off without it. Tea: "What has been said of coffee can almost be repeated about tea, except that tea is more constipating than coffee. I know of no benefit to be derived from [477] EATING FOB HEALTH using tea. It contains the same alkaloid as coffee, but in tea we usually call it theine. Chocolate and cocoa: As usually made with milk and sugar these are rich foods. They contain the alkaloid theobromine, which is the same as caffeine. A cup of cocoa or chocolate is all right as a part of a meal, but it should not be used daily by those who spend most of their time indoors. The habit of eating chocolate candies at all hours is vulgar and a sign of gluttony. It eventually deranges the liver and helps to produce indigestion and poor com- plexion. It is a beauty-killing habit. Drug store drinks: Water is the only good drink between meals. Fruit drinks: If these are made of pure fruit juices and sugar and water; or if fruit juices and water without sugar, they are good, especially in summertime » It is all right to have them cold, but ice should not be put into them. Iced drinks, [478] WHAT AND WHEN TO DRINK taken habitually, irritate the digestive organs. To make fruit drinks : Take any kind of fruit juice you please (lime, lemon, or- ange, grape, pineapple, berry, etc.) and mix with water, with or without sweet- ening. It is best not to take fruit drinks with the meals when starches are eaten, but at any other meals these drinks are all right. Between meals drink plain water. Alcoholic drinks: Alcohol burns in the system, liberating heat. It first irritates and then depresses the body. Children should certainly not have alcohol. Those who have reached years of discretion will have to decide for themselves. A glass of light wine or light beer daily does no more harm than a cup of coffee or tea, but alcoholic drinks are not needed, and the body is better off without them. If taken, it should be at meal time. Those who overeat of starches and [479] EATING FOR HEALTH sweets often manufacture much alcohol in the digestive tract. They go on a jag without knowing what makes them feel gay. Habitual drinking of alcohol is bad for the health. An occasional glass of light wine or light beer probably does no harm. But the trouble is that the tend- ency is for the occasional drinker to be- come a habitual one. Beer substitutes: Many men like the bitter taste of beer. Beer substitutes are now being put on the market. They con- tain the bubbles and the bitters and hardly any alcohol. When the alcohol contents are brought down to one-fourth of one per cent (0.0025%) any one may safely in- dulge in the beer substitute. Most beers contain fifteen to twenty-five times more alcohol than that. Milk is not a drink, but a nourishing food. Some like cambric tea, and it is all right. Use one-third or one-fourth milk and the [480] WHAT AND WHEN TO DRINK rest hot water. Sweetening may or may not be used. Serve with meals. Imitation coffees are made of cereals, fruits (bananas), peas and other vegeta- ble substances. Whether made at home or by manufacturers, there is no objection to them. When pretty well scorched, as they generally are, they have little or no food value. The sugar and cream served with them are rich foods. Tobacco, of course, is not a drink, but as we are considering the common domes- tic drugs — coffee, tea and alcohol — let us not slight tobacco. Many men and some women get a great deal of enjoyment from tobacco, for it has a soothing narcotic ef- fect. Tobacco invariably injures the chil- dren who indulge ; it also injures adults in slightly less degree. And it makes slaves of them. There is not a habitual tobacco smoker on earth who is master of himself. Tobacco heart and indigestion need no dis- cussion. There are no harmless tobaccos. Adults have to decide for themselves if it [481] EATING FOR HEALTH is worth while. Tobacco helps to decrease the physical strength and endurance. Water is the best drink. It should be our chief dependence and we need no other drink. Water should be clear and sparkling. If it is very heavily charged with lime or other earthy matters or with iron, it ought to be boiled or distilled. Water as it falls from the clouds, stored in a well aerated cistern, is good. Some mineral matter in the water is all right, but very hard water helps to bring on premature old age. Such water should be boiled or distilled. We can not specify a certain amount of water for everybody. We naturally drink more in summer than in winter. Some- times the body may demand a quart a day and at other times as much as a gallon — and in hot weather even more. Here is a good general rule for drink- ing: Upon arising in the morning, drink one or two glasses of water, taking it somewhat slowly. The temperature may [482] WHAT AND WHEN TO DRINK range from cool to warm, but it should not be ice cold nor really hot, for the extremes of temperature irritate the digestive tract. If thirsty when sitting down to a meal, drink some water. But drink nothing while eating, for it is not good to wash food down with fluid. If there is thirst when the meal is finished, have another drink of water. After leaving the table, try not to drink for two or three hours. This is for the purpose of leaving the digestion undis- turbed. Those with weak digestive or- gans should take this advice to heart. After this interval is up, drink as the body demands until next meal time. Those who eat only a little salt require less than the average amount of water. Most of us overeat of salt. Avoid waterlogging the body. Some think that one can not drink too much wa- ter, but this is nonsense. We need enough to keep the body fluid and to flush out the waste, and no more. In summer the wa- ter is also used for cooling purposes. [483] EATING FOE HEALTH Nature invented the best drink, and its name is water. MILK DIET There are some who have great faith in an exclusive milk diet. If they would go a little deeper into the subject of di- etetics, they would soon lose their faith, for they are working on a wrong basis. They think the milk is curative, when in fact it is no more curative than any other good food. In infancy, when there is great need of building material — protein — milk is a bal- anced food. After full physical develop- ment, only a little building material is needed, but much heat producing food. Then milk is far from a balanced diet, be- cause too much protein has to be taken in order to get enough heat producing food. After the body has become diseased through too complex living, any kind of a simple diet will cause improvement. A strict mono-diet — that is, eating only one - [4841 WHAT AND WHEN TO DRINK kind of food — will help the patient to im- prove. It does not make any difference what is selected if the patient can digest it. The single food may be milk, or grapes, or oranges, or fresh figs, or whole wheat boiled or steamed. The good results are due to the sim- plicity, not to the special kind of food chosen. One will get as good results from whole wheat products, well masticated, as from milk. To go on a mono-diet for a short time is all right. To continue long on a strict mono-diet is foolish, because it will not produce as good results as a diet of dairy products, fresh fruits, fresh vegetables and cereals properly eaten. Those who live exclusively on milk will have unsatisfied cravings for food. One reason is that the milk does not contain enough of all of the necessary salts, iron for example. Those who go on a milk diet should be moderate. A pint of milk (sixteen ounces) at a time should be the limit, and they [485} EATING FOR HEALTH should not partake of milk more than three or four times daily. Of course, those who dedicate themselves to consum- ing milk, and doing nothing else, may vary from this, but living to eat milk is rather a low ambition. Those who have correct knowledge will not attempt to live on milk permanently. [486] CHAPTER 36 P0PULAK HEALING SYSTEMS EXPLAINED In our country the three principal medi- cal systems are the Regular, the Homeo- pathic and the Eclectic. There are nu- merous mechanical systems, the most im- portant being the Osteopathic and the Chiropractic systems. Of the mental sys- tems before the public, Christian Science and New Thought are the most prominent. And these we shall comment upon. KEGULAK SYSTEM The Regulars, often called Allopaths, are the most ancient school of medicine. They took root in the long ago when evil spirits were supposed to fill the air. They, or at least their ancestors, flour- [487] EATING FOR HEALTH ished in ancient Egypt and they saw the Golden Age of Greece, when poets, phi- losophers, artists, playwrights, sculptors and architects were rearing such a vast and wondrous memorial of human genius that we have not ceased marveling yet. This age gave us Hippocrates, often called the Father of Medicine. The Eegular system is very elastic. There is no fixed principle that remains from century to century. The doctors take up this and that and the other thing, re- ject it and try something else. In olden times mystery and magic were the prin- cipal ingredients of treatment. To-day bacteria have the stage. More thought is given to germs and methods of conquering them than to any other sub- ject in medicine. The belief is that germs cause most of our ills and that the way to overcome disease is to destroy the germs and render their poisonous prod- ucts (toxins) harmless. The basis upon which Eegular medicine is founded is that we must overcome dis- [488] POPULAR HEALING EXPLAINED ease with treatments and medicines and vaccines and serums and antitoxins, etc. Although I am a graduate from a Beg- ular medical college, I find it hard to for- mulate the basic belief. For years the slogan used to be contraria contraribus curantur (contraries cure). Hence if one is depressed, a stimulant is given. If the body is overexcited, a sedative is given. The condition is treated by giving a rem- edy that has the opposite effect. ECLECTIC SYSTEM The Eclectics are not very numerous, perhaps not more than eight or ten thou- sand practicing physicians. They believe in treating according to the symptoms present, no matter in what dis- ease a certain symptom shows up. They have no set treatment for special disease. If a slow, full, bounding pulse occurs, it calls for the same remedy, no matter whether it appears in typhoid fever or Bright 's disease. [489] EATING FOR HEALTH The Eclectics prefer vegetable reme- dies, and do not take kindly to metallic remedies like mercury. Their "indicated remedies' ' nearly all come from the plant world. The purpose of Eclectic treatment is to overcome disease by means of medicine. Their medication is usually mild. HOMEOPATHIC SYSTEM The Homeopaths have a distinct doc- trine of their own, and it is, similia simili- bus curantur (like cures like). They be- lieve in giving medicines in very small doses, oftentimes ten thousand times less of the drugs than the Regulars give. They aim to give medicines of a kind that would, if given in large doses, produce the same kind of symptoms that are present in the disease under treatment. As a rule, the Homeopathic medication is mild. [490] POPULAR HEALING EXPLAINED OSTEOPATHIC SYSTEM As the name indicates, they pay par- ticular attention to the bones. The theory is that the various diseases are dne to dis- placements in the body frame, and these displacements incroach on vessels and nerves, causing disease. The treatment is given with the pur- pose of getting the body frame back into true. The spinal column receives more attention than any other part of the body. Like medical men, the Osteopaths have to spend several years in college to equip themselves for their work, and those who apply themselves gain a good knowledge of the human body and its functions. Many Osteopaths are now seeing the im- portance of proper diet and hygiene. CHIKOPEACTIC SYSTEM The Chiropractors believe that the fountain and origin of all disease is the spine. So they have evolved thrusts and [491] EATING FOR HEALTH treatments to apply to the spine. Unlike the Osteopaths, the Chiropractors do not have to have good preliminary education or thorough training. A few months is all that is required. The Chiropractors of my personal acquaintance devote their at- tentions exclusively to the spinal column. CHRISTIAN SCIENCE Christian Science is comparatively young. The cult is prosperous, as evi- denced by the beautiful churches of classic design which ornament our large cities. Having lived a long time with a Chris- tian Science family, attended their meet- ings and read a good deal in their books and periodicals, I ought to be able to give a brief outline of the most important points, even if I am unable to understand some of Mrs. Eddy's writings. The Scientists say that God is Good and God is All. God being perfect, and we a part of God, no such imperfection as dis- ease exists. Disease is an error of mortal [492] POPULAR HEALING EXPLAINED mind, and the healers give mental treat- ment to overcome this error. "God is Love," is a prominent and beautiful tenet of the faith. "All is mind," is another firm belief. All being mind we need not pay any special atten- tion to this material body of ours. Now I am getting into deep water, for there is no material body, according to Christian Science, but my mind will not divorce it- self from the idea of body. Anyway, it is not necessary to pay particular atten- tion to diet. But I notice that good Chris- tian Scientists stop smoking and drinking alcohol and such foolishness, and that is a good thing. The Christian Scientists believe in good will, good thoughts and cheerfulness. NEW THOUGHT New Thought is the product of good Old Thought, which has been expressed by moral teachers and sages from the dawn of history to our own day. The New [493] EATING FOR HEALTH Thought people believe in looking upon the positive side of life, in being cheerful and hopeful and looking for the best. Churchill *was a pretty good New Thoughter when he sang: "The surest road to health, say what they will, Is never to suppose we shall be ill. Most of those evils we poor mortals know, From doctors and imagination flow. ' ' So the New Thought idea is to face life cheerfully and fearlessly, giving our best and looking for the best. It teaches us to believe in our own greatness, strength and power, for we are of God. There are many other systems, physi- cal and mental, but we shall only discuss one more, and it is THE KATIONAL SYSTEM This name is given because it fits well. We know that the system is right because [494] POPULAR HEALING EXPLAINED it works well and is in accord with natural law. We recognize man as a part of nature, and look upon him as a blending of body and mind. Being a part of nature, man must obey the laws of nature if he desires to live in ease and comfort. When he dis- regards the laws of nature he becomes a criminal (a law breaker) and nature al- ways punishes him in some way. The punishment usually takes the form of physical or mental disease. On the other hand, if man will live ac- cording to nature's laws, he will remain well. He is then in harmony or in tune with nature, and harmony means health. We know that serums and drugs are not necessary, for they do not build up the body. Air, water and food contain all the elements the body needs and when they are properly taken, there is no physical disease. We Jcnow that germs are harmless to the individual who lives right. Germs are his friend. They are a necessary part of our [495] EATING FOR HEALTH life. If they all died we would die too, for without germs there can be no plants, and without plants there can be no animals. We further know that the most impor- tant thing a physician can do is to edu- cate his clients, for correct knowledge ap- plied brings health. Man, being both physical and mental, must also give himself good mental care. If he allows himself to be cross, cranky, sour and worried, he gets out of tune, out of harmony; and discord is disease. The most important part of gaining and retaining physical health is to select and prepare foods properly and eat them cor- rectly. Hence we have stressed this in our work. But do not make the mistake of believ- ing that eating is everything. ' i Man shall not live by bread alone." If the spirit is evil health will take flight. In one sentence we shall give you the formula of health: Get body and mind into balance through right living and right thinking. [496] POPULAR HEALING EXPLAINED Get the truth and live it, and health will be your portion. The average man and woman can have good health. Health is at your command. Help your- self. What a wonderful thing is health! It changes the outlook upon life and makes us grateful and thankful for little things that the sick do not notice. A few Sundays ago I awoke as the sun finished painting the eastern sky in glori- ous gold. The great orb itself was mak- ing its appearance, sending its rays through the bare branches of the trees into my room. A little bird settled on the sill of the open window, and after giving me a few curious looks he sang a happy lay. Then I remembered a girl of seven who told me at Hermosa Beach, "So many nice things happen to me." Nothing special did happen to her. But when we have abounding health, many nice things constantly happen to us. [497] EATING FOR HEALTH Let us get our bodies and minds in tune and enjoy the nice things that happen to us, for nature is ever revealing her good- ness and beauty. FINIS [498] INDEX TO EATING FOR HEALTH AND EFFICIENCY PAGE Absorption of food .9 Acidity 241, 471-475 Acute diseases 360-375 Adenoids 442 Albuminous foods 19, 21 Alcohol 84, 389 Alcoholic drinks 479 Allopaths 487 Appendicitis 321 Army feeding 405-409 Arteriosclerosis 41, 43, 306 Artichoke, Jerusalem (root) 25, 133, 437 Assimilation of food , 9 Autointoxication 320, 377 Baby feeding 263-279 Bacteria 47 Bad taste in mouth 77 Bags under eyes 438 Baking powder bread .128 Banquets 387 Barley water . 268 Beans, how to cook 124-127 limas 25 navy 23, 25 [499] INDEX PAGE Beauty and right eating 78-79 Beer 479 Beer substitutes 480 Beneficial effects of correct eating 71-80 Biscuits, baking powder 128 Blanching nuts 451 Body 's composition 10 Boils 440 Bottle feeding for babies. 274-279 Bran 322 Bread, baking powder ., 128 corn 130 French 128 gluten 132 yeast . i 127 Buttermilk 47, 154 Butyric acid , 84 Cambric tea 480 Candies and confections 443-449 Catarrh, chronic 244-247 Cells of body 10 Cereals (ripe grain foods) 25, 129 Cheese 48, 156 cottage , 155 Chestnuts 455 Chewing one 's food 6 Children, how to feed 280-302 Children's menus 17, 292-293 Chiropractic '.491 Chocolate 478 Christian Science 492 Chronic disease .376-386 Clabbered milk 154 [500] INDEX PAGE Classification of foods 19-34 Clubs, eating in 396-400 Coated tongue 78, 438 Cocoa 478 Cocoanuts 454-455 Coffee 476 Coffee substitutes 481 Colds 73-75 how to treat them 184-189 Cold sores 441 Cold weather eating, for meat eaters 51-70 for vegetarians , 94-109 Combining foods. ., 190-218 fats 199 fruits 202 milk 201 proteins 197-199 starch , 199-201 sugar 202 vegetables 202 Combustion (burning) in body 11 Composition of body 10, 14-15 Condensed milk 267 Confections .443-449 Constipating foods 331-338 Constipation 319-330 Cooking 111-157 Cooking, bread 127-131 cereals 127-132 eggs 122-123 fish 121 fruits 150-154 Hubbard squash 134 legumes (peas, beans, lentils) 124-126 [501] INDEX PAGE meats 113-120 potatoes 132-134 vegetables 135-140 Corn bread 130 Corn mush 131 Correct eating .67-70, 71-80 Cottage cheese 48 how to make 155 Country eating 413-432 Country town eating 413-432 Custard, plain 156 Dairy products 23 Dasheen 25 Dessert eating 61-62 Diarrhea 335 Diet squads * 402-404 Dieting to reduce weight 219-234 Digestion , 5, 8 Digestion, in intestines 8 in stomach 8 of various meats 41 Dining car foods , 400-402 Discolored eyeballs 439 Disease symptoms 437-442 Dressings for salads 142-147 Drinks of all kinds 476-486 Dry skin , 439 Eating, as a cause of disease 306 in country and country towns 413-432 in pregnancy , 248-257 its effect on success in life 76-77 to gain weight 235-244 [502] INDEX PAGE to reduce weight 219-234 when past middle age 303-318 when traveling. c . . , 390-395 Eclectic physicians 489 Eggs 46 cooking 122-123 Elements that compose the body 15 Excretion of waste 12 Falling hair , 440 Fasting 360-375 Fats 28 combining 199 Feeding in acute disease 360-375 Feeding in chronic disease 376-386 Feeding the baby 263-279 Feeding the children 280-302 Fermentation in digestive tract 84 Fevers, feeding in 361 Fever blisters 441 Fish 22 cooking 121 Food and earning capacity 77 Food as health builder 4 Food classification 19 Food combining 190-218 Foods that are constipating 331-338 Foods that are laxative 319-330 French dressing 144 Fruit and nut salad dressing 146 Fruitarians 92 Fruit cooking 150-154 Fruit drinks 478 Fruit juices for babies 267 [503] INDEX PAGE Fruits, acid. 32 combining 202 juicy 33 raw 434 subacid ,33 sweet 27, 33 Frying 463 Gaining weight through eating 235-244 Garlic, as salad flavoring 32 Gas in stomach and bowels 84 Germs 185 Hair, falling 440 Hardening of the arteries 306 "Health foods" 99 Heartburn . . . . . 77 Hives 359 Homeopathic physicians 490 How much to eat 350-359 How to eat 339-349 Hubbard squash 26 cooking . 134 Hyperacidity , .439, 471-475 Importance of proper eating .1 Indigestion, some causes of 6, 9 some signs of 8-9 Infantile paralysis 297-302 Insomnia * . 73 Iron 241 Jerusalem artichoke 25 Junket 155 [504] INDEX PAGE Laxative foods 319-330 Legumes (peas, beans, etc.) 23, 25 Lentils 23, 25 cooking 124-127 Lima beans 25 Lunches .390 Macaroni 26, 31 and cheese 130 Manual labor and meat eating 43-44 Mastication 6, 342 Mayonnaise dressing 145 Meat cooking 113-120 Meat eating. 37-50 and health 37 in cold weather. 51-70 in warm weather 158-172 Meats 22 as stimulants 44 overeating of 42 Menus: cleansing 36 for country people 426-429 for children 287-288, 292-293, 296 for fever patients 366-369, 372-373 for hives 359 for laborers in cold weather 65-66 for meat eaters, cold weather 55-59 for meat eaters, warm weather 162-169 for nursing women 260-261 for pregnant women 255-256 for reducing weight 230-233 for rheumatics 469-470 for the constipated 325-328 [505] INDEX PAGS for those past middle age 313-317 for those suffering from chronic disease 381-384 for vegetarians, cold weather 102-108 for vegetarians, warm weather 175-182 Middle age diet 303-318 Milk 46, 274, 435, 480 clabbered , 47 combining 201 condensed 267 Milk diet 484-486 Mushrooms 31 Natural salts 20 Navy beans 25 Nervousness 465 New thought 493 Nitrogenous foods ; 19 Nursing period 257-262 Nuts 23, 25, 435, 450-463 Oatmeal 131 Oats, rolled 131 Obesity (fatness) - .219-234 Offensive breath 77 Oils 28 Onions, as salad flavoring 32 Osteopathic physicians 491 Overacidity 471-475 Overeating 389 a cause of chronic disease , «. 43 how to prevent it 344 meats in excess _.'. 42 Pain • • -442 Pain, feeding in 361 [506] INDEX PAGE Parsnips 26 Peanut butter 460 Peanut oil ,462 Peanut roasting 459 Peanuts 23, 25, 95, 450-463 Peas, cooking 124-127 dried 23, 25 Pimples (acne vulgaris) 35-36 Plethora 465 Popular menus 396-411 Potatoes 25, 436 cooking 132-133 Pregnancy, eating in 248-257 Proteins or proteids 19, 21 combining 197-199 overeating of 53 Ptomaine poisoning 40, 41 Pumpkins 26 Quantity of food needed 350-35*9 Kadishes 31 Rational health system 494-497 Eaw foods 433-442 Red nose 438 Reducing weight 219-234 Regular (allopathic) physicians 487 Rheumatism 467-471 Rice, and cheese 130 and raisins 4.32 boiled 131 Rolled oats 131 Sago 26 Salad dressings 142-147 [507] INDEX PAGE Salads, made of fruits 149-150 made of fruits and nuts 147-148 made of vegetables 140-142 Salad vegetables 31-32, 436 Sclerosis 94 Skin, dull and dry 439 Smoking 336 Sour stomach ,. 77 Spaghetti 26-31 Squash 26 Starchy foods 24-26, 85-89 combining 199-201 overeating of 96-98 their purpose 24 their source 25 Substituting one food for another 62-63, 329-330 Succulent vegetables 29-31, 435 combining 202 cooking 135-140 Sugars 26-27 combining 202 refined 217, 324, 332 Summer eating hints 170-172, 173-174 Sweet fruits ,27 Sweet potatoes, cooking 133 Symptoms of disease .437-442 Table of human weights 225 Tapioca *. . .26 Tea 477 Teas 390 Temperature of body ■. 11 Thanksgiving dinners 409-411 [508] INDEX PAGE 1 * Tired feeling " 75 Toast 128 Tobacco 307, 481-482 Tonsillitis 442 Traveling, eating when 390-395 Tubers (potatoes, artichokes) 25 Typhoid fever 361-362 Unleavened bread 128 Vegetable juices for babies 267 Vegetable salads 140-142 Vegetables, combining 202 list of . . . , 30-31 succulent 29-31 used in salads 31-32 Vegetarianism 81-93, 96, 102-108, 173-184 Vitamines 34 Waste, excretion of 12 Water drinking 482-484 Weight table 225 When to eat 339-349 When to drink 476-486 Whooping cough, a case 1 Yeast bread 127 [509] c -0 lM