,diet and ,health ,with ,key to the ,calories ,by ,lulu ,hunt ,peters1 ,a4,b41 ,m4,d4 ,ex-,chairman1 ,public ,health ,committee ,california ,federation of ,women's ,clubs ,los ,angeles ,district ,chicago ,the ,reilly and ,lee ,co4 #aiah ,dedicated by permission to ,herbert ,hoover ,illustrated by ,the ,author's ,small ,nephew ,dawson ,hunt ,perkins ,the little rascal ,read ,this ,first ,i am sorry ,i cannot devise a key by which to read this book1 as well as a ,key to the ,calories1 for sometimes you are to read the title headings and side explanations before the text4 ,other times you are supposed to read the text and then the headings4 ,it really does not matter much as long as you read them both4 ,be sure to do that4 ,they are clever4 ,i wrote them myself4 ,i have been accused of trying to catch you coming and going1 because ,i have included in my book the right methods of gaining weight1 as well as those for losing weight4 ,but this is not the reason--though ,i don't object to doing that little thing--the reason is that the lack of knowledge of foods is the foundation for both overweight and underweight4 ,i did want my publishers to get this out in a cheaper edition1 thinking that more people could have it1 and thus it would be doing more good2 but they have convinced me that that idea was a false claim of my mortal mind1 and that the more you paid for it1 the more you would appreciate it4 ,i have received many times1 and without grumbling on my part1 ten dollars for the same advice given in my office4 ,perhaps on this line of reasoning we should have ten dollars for the book4 ,those of you who think so may send the balance on through my publishers4 ,l4,h4,p4 ,los ,angeles1 ,california ,june1 #aiah ,,contents #a ,preliminary ,bout #aa #b ,key to the ,calories #bc #c ,review and ,more ,definitions #cj #d ,more ,keys and ,more ,calories #cg #e ,vegetarianism vs4 ,meat ,eating #ed #f ,the ,deluded ,ones--,my ,thin ,friends #ei #g ,exercise #fi #h ,at ,last6 ,how to ,reduce #gg #i ,autobiographical #hh #aj ,testimonials #if #aa ,an ,apology and ,some ,amendments #ih #ab ,maintenance ,diet and ,conclusions #ajb #ac ,three ,years ,later #ajf ,diet and ,health #a ,preliminary ,bout ,rule to ,find ,ideal ,adult ,net ,weight ,multiply number of inches over #e ft4 in height by #e-a_/b2 add #aaj4 ,for example3 ,height #e ft4 #g in4 without shoes4 #g x #e-a_/b #ch-a_/b #aaj ------- ,ideal weight #adh-a_/b ,if under #e ft4 multiply number of inches under #e ft4 by #e-a_/b and subtract from #aaj4 ,are ,you ,thin and ,do ,you ,want to ,gain8 ,sidenote3 ,don't ,read ,this ,skip this chapter4 ,it will not interest you in the least4 ,i will come to you later4 ,i am not particularly interested in you anyway1 for ,i cannot get your point of view4 ,how any one can want to be anything but thin is beyond my intelligence4 ,however1 knowing that there are such deluded individuals1 ,i have been constrained to give you advice4 ,you won't find it spontaneous nor from the heart1 but if you follow my directions ,i will guarantee that you will gain2 providing1 of course1 you have no organic trouble2 and the chances are that by giving proper attention to your diet you will gain anyway1 and maybe in passing lose your trouble4 ,who knows8 ,sidenote3 ,bad ,business ,in war time it is a crime to hoard food1 and fines and imprisonment have followed the expos of such practices4 ,yet there are hundreds of thousands of individuals all over ,america who are hoarding food1 and that one of the most precious of all foods6 ,they have vast amounts of this valuable commodity stored away in their own anatomy4 ,illustration3 contents noted ,now fat individuals have always been considered a joke1 but you are a joke no longer4 ,instead of being looked upon with friendly tolerance and amusement1 you are now viewed with distrust1 suspicion1 and even aversion6 ,how dare you hoard fat when our nation needs it8 ,you don't dare to any longer4 ,you never wanted to be fat anyway1 but you did not know how to reduce1 and it is proverbial how little you eat4 ,why1 there is ,mrs4 ,natty ,b4 ,slymm1 who is beautifully thin1 and she eats twice as much as you do1 and does not gain an ounce4 ,you know positively that eating has nothing to do with it1 for one time you dieted1 didn't eat a thing but what the doctor ordered1 besides your regular meals1 and you actually gained4 ,you are in despair about being anything but fat1 and--6 how you hate it4 ,but cheer up4 ,i will save you2 yea1 even as ,i have saved myself and many1 many others1 so will ,i save you4 ,sidenote3 ,spirituality vs4 ,materiality ,sidenote3 ,a ,long1 ,long ,battle ,it is not in vain that all my life ,i have had to fight the too1 too solid4 ,why1 ,i can remember when ,i was a child ,i was always being consoled by being told that ,i would outgrow it1 and that when ,i matured ,i would have some shape4 ,never can ,i tell pathetically when ,i was married ,i weighed only one hundred eighteen1 and look at me now4 ,no1 ,i was a delicate slip of one hundred and sixty-five when ,i was taken4 ,i never will tell you how much ,i have weighed1 ,i am so thoroughly ashamed of it1 but my normal weight is one hundred and fifty pounds1 and at one time there was seventy pounds more of me than there is now1 or has been since ,i knew how to control it4 ,i was not so shameless as that very long1 and as ,i look back upon that short period ,i feel like refunding the comfortable salary received as superintendent of an hospital2 for ,i know ,i was only sixty-five per cent efficient1 for efficiency decreases in direct proportion as excess weight increases4 ,everybody knows it4 ,the ,meeting ,is ,now ,open for ,discussion ,jolly ,mrs4 ,sheesasite has the floor and wants some questions answered4 ,you know ,mrs4 ,sheesasite2 her husband recently bought her a pair of freight scales4 ,sidenote3 ,mrs4 ,sheesasite ,why is it1 ,doctor1 that thin people can eat so much more than fat people and still not gain8 ,sidenote3 ,me ,answering ,first3 ,thin people are usually more active than fat people and use up their food4 ,second3 ,thin people have been proved to radiate fifty per cent more heat per pound than fat people2 in other words1 fat people are regular fireless cookers6 ,they hold the heat in1 it cannot get out through the packing1 and the food which is also contained therein goes merrily on with fiendish regularity1 depositing itself as fat4 ,illustration3 ,fireless ,cookers4 ,and there are baby fireless cookers and children fireless cookers4 ,the same dietetic rules apply to them as to the adult4 ,i recognize ,mrs4 ,tiny ,weyaton2 then you1 ,mrs4 ,knott ,little4 ,sidenote3 ,mrs4 ,weyaton ,we have heard you say that fat people eat too much1 and still we eat so little8 ,sidenote3 ,me ,again ,yes1 you eat too much1 no matter how little it is1 even if it be only one bird-seed daily1 if you store it away as fat4 ,for1 hearken2 food1 and food only 7sometimes plus alcohol7 maketh fat4 ,not water--not air--verily1 nothing but food maketh fat4 7,and between you and me1 ,mrs4 ,weyaton1 just confidential like--don't tell it--we know that the small appetite story is a myth47 ,sidenote3 ,mrs4 ,knott ,little ,but1 ,doctor1 is it not true that some individuals inherit the tendency to be fat1 and can not help it1 no matter what they do8 ,sidenote3 ,doctor ,answer to first part--,yes4 ,answer to second part--,no6 ,it is not true that they cannot help it2 they have to work a little harder1 that is all4 ,it is true that being fat is a disease with some1 due to imperfect working of the internal secretory glands1 such as the thyroid1 generative glands1 etc42 but that is not true fat such as you have4 ,yours1 and that of the other members who are interested1 is due to overeating and underexercising4 ,sidenote3 ,not8 ,those diseased individuals should be under the care of a physician4 ,probably the secretory glands are somewhat inactive or sluggish in the healthy fat individual4 ,i use the word healthy here in contradistinction to the other type4 ,in reality1 individuals very much overweight are not really healthy1 and they should also visit their physician4 ,yes1 ,mrs4 ,ima ,gobbler8 ,sidenote3 ,mrs4 ,ima ,gobbler ,sidenote3 ,doctor ,dear ,but1 ,doctor dear1 what's the use of dieting8 ,i only get fatter after ,i stop4 7,answering delicate like1 for ,i'm fond of her and she is sensitive73 ,you fat--6 ,you make me fatigued6 ,you never diet long enough to get out of the fireless cooker class4 ,if you did1 you wouldn't4 ,is there anyone else who would like to be recognized8 ,no8 ,sidenote3 ,nothing ,that ,i ,don't ,know ,it is well4 ,i will probably answer more as ,i go along1 for there is nothing that ,i don't know or haven't studied or tried in the reducing line4 ,i know everything you have to contend with--how you no sooner congratulate yourself on your will power1 after you have dragged yourself by the window with an exposure of luscious fat chocolates with curlicues on their tummies1 than another comes into view1 and you have it all to go through with again1 and how you finally succumb4 ,i hope sometime it will be a misdemeanor1 punishable by imprisonment1 to display candy as shamelessly as it is done4 ,many fond parents think that candy causes worms4 ,it doesn't1 of course1 unless it is contaminated with worm eggs1 but1 personally1 ,i wish every time ,i ate a chocolate ,i would get a worm1 then ,i would escape them4 ,the chocolates1 ,i mean4 ,i will tell you more about worms when ,i discuss meat4 ,sidenote3 ,vampires ,sidenote3 ,malicious ,animal ,magnetism8 ,i know how you go down to destruction for peanuts1 with their awful fat content4 ,it is terrible1 the lure a peanut has for me4 ,do you suppose ,mr4 ,darwin could explain that8 ,perhaps ,i was a little too delicate like in my answer to ,mrs4 ,gobbler's question1--,what's the use of dieting1 she only gets fatter after she stops8 ,so many ask me that question1 with the further pathetic addition1--,will they always have to keep it up8 ,and it ever irritates me4 ,the answer is1--,yes6 ,you will always have to keep up dieting1 just as you always have to keep up other things in life that make it worth living--being neat1 being kind1 being tender2 reading1 studying1 loving4 ,you will not have to be nearly so strenuous after you get to normal2 but you might as well recognize now1 and accept it as a fact1 that neither you nor anybody else will be able to eat beyond your needs without accumulating fat or disease1 or both4 ,i love ,billy ,sunday's classical answer to the objection that his conversions were not permanent4 ,he responded3 ,neither is a bath6 ,,when ,,you ,,start ,,to ,,reduce you will have the following to combat3 ,sidenote3 ,a ,combat ,first3 ,your husband1 who tells you that he does not like thin women4 ,i almost hate my husband when ,i think how long he kept me under that delusion4 ,now1 of course1 ,i know all about his jealous disposition1 and how he did not want me to be attractive4 ,illustration3 ,green6 ,second3 ,your sister1 who says1 ,goodness1 ,lou1 but you look old today2 you looked lots better as you were4 ,illustration3 ,sweet ,peace ,third3 ,your friends1 who tell you that you are just right now2 don't lose another pound6 ,and other friends who tell you cheerful tales of people they have known who reduced1 and who went into a decline1 and finally died4 ,sidenote3 ,to ,avoid ,slack in ,your ,neck1 ,double and ,triple ,chins1 ,massage ,vigorously ,up and ,down1 ,not ,crossways ,sidenote3 ,i ,am ,interesting ,but you must not mind them4 ,smile1 and tell them that you know all about it1 and don't worry4 ,go serenely on your way1 confident in your heart that you will look fully ten years younger when you get down to normal1 no matter how you look in the interim4 ,i don't see why women1 and men1 too1 7secretly7 worry so much about wrinkles4 ,if the increased wrinkles on the face are accompanied by increased wrinkles in the gray matter1 'tis a consummation devoutly to be wished4 ,i'm sure ,i am much more interesting with wrinkles than ,i was without4 ,i am to myself1 anyway4 ,however1 you will not be any more wrinkled if you reduce gradually1 as ,i advise1 and keep up your exercises at least fifteen minutes daily4 ,sidenote3 ,i ,have a ,beautiful ,complexion ,sidenote3 ,i ,attended an ,art ,school ,six ,months ,once ,take care of your face1 alternate hot and cold water1 glycerine one-quarter1 rose water three-quarters1 cold cream packs1 massage gently1 a little ice--you know what to do--you need not fear4 ,you will not only look ten years younger and live twenty years longer--,i assert it boldly--but your complexion and efficiency will be one hundred per cent better4 ,sidenote3 ,joy6 ,if there is anything comparable to the joy of taking in your clothes1 ,i have not experienced it4 ,and when you find your corset coming closer and closer together 7,i advise a front lace1 so this can be watched71 and then the day you realize that you will have to stitch in a tuck or get a new one6 ,but don't be in a hurry to make your clothes smaller now4 ,if they are loose they will show to the world that you are reducing4 ,a fat person in a tight suit1 unless it is perfectly new1 should be interned4 ,sidenote3 ,food ,only ,sidenote3 ,impossible ,i have said that food1 and food only1 causes fat4 ,that gives you the cue to what you must do to get rid of it4 ,no anti-fat medicines unless under the supervision of your scientific1 educated physician4 ,they are dangerous2 most of them contain thyroid extract1 arsenic1 or mercury4 ,even the vendors of these harmful compounds in their advertisements are now saying to stop harmful drugging1 but urge you to adopt their particular delightful product1 and1 without dieting or exercises1 you will positively reduce1 and so forth4 ,no drastic purges1 no violent exercises1 especially at first1 and not too frequent nor prolonged ,turkish baths4 ,epsom salts baths have little effect4 ,if salts are used habitually internally1 they are harmful4 ,all of these are unscientific and unsuccessful1 and the things they bring on are worse than the fat4 ,now1 if food is the only source of body substance1 you see that you must study that question1 and that is what ,i will give you--some lessons on foods and their values4 ,sidenote3 ,candy ,cake1 ,pie1 ,rich ,meats1 ,thick ,gravy1 ,bread1 ,butter1 ,nuts1 ,ice ,cream ,sidenote3 ,whipped ,cream1 ,candied ,sweet ,potatoes ,heretofore you have known only in a dumb1 despairing sort of way that all the foods you like are fattening1 and all the advice you read and hear is that you must avoid them as a pestilence4 ,and you settle down to your joyless fatness1 realizing that it is beyond human strength to do that forever1 and that you would rather die young and fat1 anyway1 than to have nothing to eat all your life but a little meat1 fish1 and sloshy vegetables4 ,study on1 and you will find the reason your favorite foods are fattening4 ,but cast off your dejection4 ,you don't have to avoid them6 ,eat what you like and grow thin8 ,yes2 follow me4 ,i know it will be an exertion1 but you must persist and go through with it4 ,nothing in life worth while is attained without some effort4 ,so begin now2 it is the price of liberty4 ,review #a4 ,give rule for normal weight4 #b4 ,how much excess food have you stored away8 #c4 ,why more important than ever to reduce8 #d4 ,why are fat individuals fireless cookers8 #e4 ,give causes of excess fat4 ,,note3 ,the ,reviews which follow the chapters are important and the questions should be answered4 ,to get the full benefit1 ,little ,book must be studied1 for it is the only authorized textbook of the ,watch ,your ,weights4 #b ,key to the ,calories ,some one page the thin8 ,they come back here4 ,sidenote3 ,don't ,skip ,this ,definition to learn3 ,,calorie2 symbol ,c42 a heat unit and food value unit2 is that amount of heat necessary to raise one pound of water #d degrees ,fahrenheit4 ,sidenote3 ,pronounced ,kal'-o-ri ,there is a good deal of effort expended by many semi-educated individuals to discredit the knowledge of calories1 saying that it is a foolish food science1 a fallacy1 a fetish1 and so forth4 ,they reason1 or rather say1 that because there are no calories in some of the very vital elements of foods--the vitamines and the mineral salts--therefore it is not necessary to know about them4 ,they further argue that their grandfathers never heard of calories and they got along all right4 ,that grandfather argument always enrages my mortal mind4 ,sidenote3 ,a ,unit of ,measure ,now you know that a calorie is a unit of measuring heat and food4 ,it is not heat1 not food2 simply a unit of measure4 ,and as food is of supreme importance1 certainly a knowledge of how it should be measured is also of supreme importance4 ,sidenote3 ,yes1 ,they ,are ,kosher ,you should know and also use the word calorie as frequently1 or more frequently1 than you use the words foot1 yard1 quart1 gallon1 and so forth1 as measures of length and of liquids4 ,hereafter you are going to eat calories of food4 ,instead of saying one slice of bread1 or a piece of pie1 you will say #ajj ,calories of bread1 #cej ,calories of pie4 ,the following is the way the calorie is determined3 ,an apparatus known as the bomb calorimeter has two chambers1 the inner1 which contains the dry food to be burned1 say a definite amount of sugar1 and an outer1 which is filled with water4 ,the food is ignited with an electric connection and burned4 ,this heat is transferred to the water4 ,when one pound of water is raised #d degrees ,fahrenheit1 the amount of heat used is arbitrarily chosen as the unit of heat1 and is called the ,calorie4 ,food burned 7oxydized7 in the body has been proved to give off approximately the same amount of heat or energy as when burned in the calorimeter4 ,sidenote3 ,approximate ,measures #a oz4 ,fat #bge ,c4 --about #bee in the body4 #a oz4 ,protein 7dry7 #abj ,c4 --about #aac in the body4 #a oz4 ,carbohydrates 7dry7 #abj ,c4 --about #aac in the body4 7,,rose47 ,can you see now why fats are valuable8 ,why they make fat more than any other food8 ,they give off more than two and one-fourth times as much heat1 or energy1 as the other foods4 ,sidenote3 ,see ,next ,chapter for ,definitions ,notice that protein and carbohydrates have the same food value as to heat or energy1 each #aac ,calories to the dry ounce4 ,however1 they are not interchangeable2 that is1 carbohydrates will not take the place of protein for protein is absolutely necessary to build and repair tissue1 and carbohydrates cannot do that4 ,but fats and carbohydrates are interchangeable as fuel or energy foods4 ,calories ,needed per ,day for ,normal ,individuals ,sidenote3 ,business of ,growing ,this depends upon age1 weight1 and physical activities2 the baby and the growing child needing many more calories per pound per day than the adult1 who has to supply only his energy and repair needs4 ,the aged require still less than the young adult4 ,as to weight2 ,i have told you why overweight individuals need so little4 ,as to physical activities2 the more active1 obviously the more calories needed1 for every movement consumes calories4 ,sidenote3 ,many ,know ,nothing of ,this ,the ,maine lumbermen1 for instance1 while working during the winter months1 consume from #ejjj to #hjjj ,calories per day4 ,but they do a tremendous amount of physical work4 ,mental work does not require added nourishment4 ,this has been proved1 and if an excess be taken over what is needed at rest 7if considerable exercise is not taken while doing the mental work7 the work is not so well done4 ,sidenote3 ,calories ,required for ,normal ,per pound per day ,infants require #dj-ej ,c4 ,growing ,children #cj-dj ,c4 ,adults 7depending upon activity7 #ae-bj ,c4 ,old age requires #ae or less ,c4 ,in ,round ,numbers for the ,day ,child #b-f #ajjj to #afjj ,c4 per day ,child #f-ab #afjj to #bejj ,c4 per day ,youth #ab-ah #bejj to #cjjj ,c4 per day ,sidenote3 ,growth ,demands 7,remember that in general the boy needs as much as his father1 and the girl as much as her mother47 ,,man 7per day73 ,at rest #ahjj to #bjjj ,c4 ,sedentary #bbjj to #bhjj ,c4 ,working #cejj to #djjj ,c4 ,,woman 7per day73 ,at rest #afjj to #ahjj ,c4 ,sedentary occupations 7bookkeeper1 etc47 #bjjj to #bbjj ,c4 ,occupations involving standing1 walking1 or manual labor 7general housekeeping1 etc47 #bbjj to #bejj ,c4 ,occupations requiring strength 7laundress1 etc47 #bejj to #cjjj ,c4 7,,rose47 ,example of ,finding ,number of ,calories ,needed #a4 ,determine normal weight by rule4 #b4 ,multiply normal weight by number of calories needed per pound per day4 ,for example1 say you weigh #bbj or #abe lbs41 but by the rule for your height your weight should be #aej lbs42 then #aej would be the number you would use4 ,sidenote3 ,work ,out ,your ,requirements ,by the rule ,i have given1 adults require #ae-bj ,calories per pound per day1 depending upon activity4 ,for example1 if you have no physical activities1 then take the lowest figure1 #ae4 #aejx#ae--bbej4 ,therefore your requirement1 if your weight should be #aej1 is #bbej ,calories per day4 ,now1 if you want to lose1 cut down #ejj-ajjj ,calories per day from that4 ,five hundred ,calories equal approximately #b ounces of fat4 ,two ounces per day would be about #d pounds per month1 or #dh pounds per year4 ,cutting out #ajjj ,calories per day would equal a reduction of approximately #h pounds per month1 or #if pounds per year4 ,these pounds you can absolutely lose by having a knowledge of food values 7calories7 and regulating your intake accordingly4 ,you can now see the importance of a knowledge of calories4 ,sidenote3 #a lb4 fat #djjj ,c #a_/b lb4 fat #bjjj ,c #a_/d lb4 fat #ajjj ,c #a_/h lb4 fat #ejj ,c ,if you want to gain1 add gradually #ejj-ajjj ,calories per day4 ,review #a4 ,define ,calorie1 and tell how determined4 #b4 ,how many ,c4 in #a oz4 fat8 of carbohydrates8 of protein8 #c4 ,why are fats so fattening8 #d4 ,how many ,c4 per day do you require8 do mental workers8 #e4 ,upon what do ,c4 needed per day for normal individuals depend8 ,discuss4 #c ,review and ,more ,definitions ,sidenote3 ,this ,is ,dry but ,important ,,food3 ,that which taken into the body builds and repairs tissue and yields energy in heat and muscular power4 ,sidenote3 ,approx4 's if ,normal ,,classes ,,of ,,food3 #a4 ,protein1 #ah of body weight4 #b4 ,fats1 #af of body weight4 #c4 ,carbohydrates1 #a of body weight4 #d4 ,mineral matter1 #e of body weight4 #e4 ,vitamines4 #f4 ,water1 #fj of body weight4 ,sidenote3 ,nitrogenous ,food ,compounds ,,protein3 ,builds tissue1 repairs waste1 yields energy1 and may help store fat4 ,one-half1 at least1 of your protein should be from the vegetable kingdom4 ,a large percentage of protein is contained in ,eggs ,meat ,fowl ,fish ,nuts ,milk ,cheese ,gluten of ,wheat ,legumes 7beans1 peas1 lentils1 peanuts1 etc47 ,sidenote3 ,protein #aac ,c4 ,per ,oz4 ,there is about one-fourth ounce protein in #a egg #a glass milk 7skim1 butter1 or whole7 #a-a_/b oz4 lean meat1 or fish or fowl #a oz4 7#a-a_/e cu4 in47 whole milk cheese #b slices of bread1 #c-a_/b x #c-a_/b x #a_/b 7white1 whole wheat1 corn1 etc47 #c heaping tablespoonfuls canned baked beans or lima beans #ag peanuts ,sidenote3 #bee ,c4 ,per ,oz4 ,,fats3 ,yield energy and are stored as fat4 ,animal ,fat3 ,cream1 ,butter1 ,lard ,oils3 ,cottonseed1 ,olive ,almonds1 ,peanuts1 ,walnuts ,chocolate1 etc4 ,sidenote3 #aac ,c4 ,per ,oz4 ,,carbohydrates3 ,yield energy and are stored as fat4 ,sugars 7candy1 honey1 syrup1 sweet fruits7 ,starches 7breads1 cereals1 potatoes1 corn1 legumes1 nuts7 ,vegetable fibre1 or cellulose ,,mineral ,,matter3 ,shares in forming bones and teeth1 and is necessary for proper functioning4 ,carbon ,lime ,sodium ,potassium1 ,sulphur ,iron ,phosphorus ,etc4 ,sidenote3 ,whole ,grain ,products ,not ,devitalized ,these elements are contained largely in the outer coatings of grains1 fruits1 and vegetables1 and in animal foods and their products4 ,do not pare potatoes before cooking4 ,cook vegetables in a small amount of water1 saving the water for soups and sauces4 ,,water3 ,the universal solvent1 absolutely necessary for life4 ,contained in purest form in all vegetables and fruits4 ,the average person needs1 in addition1 from three to five pints taken as a drink4 ,if not sure of the purity1 boil4 ,do not drink while food is in the mouth4 ,sidenote3 ,absolutely ,necessary for ,growth ,,vitamines3 ,health preservers4 ,vital substances necessary for growth4 ,the chemistry of these products is at present not thoroughly understood1 but their importance has been demonstrated by experiments 7not torture7 on animals4 ,by this work we know that diseases like beri-beri1 scurvy1 rickets1 and probably pellagra1 are due to a lack of these vital elements in the food1 and from that fact these are called deficiency diseases4 ,sidenote3 ,guinea ,pigs vs4 ,babies ,of course ,i realize that nations can be saved from horrible diseases1 and hundreds and thousands of babies saved from death1 through this experimentation on a few guinea pigs and other animals2 but what is the life of a baby compared with the happiness of a guinea pig8 ,down with animal experimentation6 ,let us do everything in our power to hamper scientific work of this kind4 ,we are giving up our husbands1 fathers1 sons1 perhaps to die1 for the cause of humanity1 but a guinea pig6 ,horrors6 ,it has been found that the vitamines1 like the minerals1 are most abundant in the outer coverings and the germ of grains1 and in fruits and vegetables4 ,they are also present in fresh milk1 butter1 meat and eggs4 ,babies fed pasteurized or boiled milk should have fruit juices and vegetable purees early4 ,begin with one-half teaspoonful1 well diluted1 and gradually increase the feeding to an ounce or more between meals once or twice daily4 ,most animal fats have the vitamines1 but vegetable fats are deficient in them4 ,that is the reason cod liver oil is better for some therapeutic uses than olive oil4 ,sidenote3 ,balanced ,diet ,,balanced ,,diet3 ,should contain #aj-ae ,protein 7children may need more7 #be-cj ,fat #fj-fe ,carbohydrates ,sidenote3 ,to ,get the ,elements ,necessary for ,health ,for example1 suppose you are a fairly active woman and need #bejj calories per day4 ,then for a balanced diet you would need3 #aj ,protein1 or #bej ,c4 #be ,fat1 or #fbe ,c4 #fe ,carbohydrates #afbe ,c4 ------- #bejj ,c4 #bej ,c4 of ,p4 #b-a_/e oz4 dry protein 7#bej #aac #b-a_/e1 approximately7 #fbe ,c4 of ,f4 #b-a_/b oz4 of fat 7#fbe #bee #b-a_/b1 approximately7 #afbe ,c4 of ,,ch4 #ad-a_/b oz4 dry carbohydrates 7#afbe #aac #ad-a_/b1 approximately7 ,two and one-fifth ounces dry protein equals the approximate amount of protein in #aj ounces lean meat1 fish1 or fowl1 or #i ounces cheese1 or #i eggs4 7,you should not take all of your proteins in any of these single forms47 ,two and one-half ounces fat equals approximately #e pats of butter4 ,sidenote3 ,if ,appetite ,not ,perverted ,but listen6 ,you don't have to bother with all this fussy stuff4 ,be careful not to over-or under-eat of the proteins1 and your tastes will be a fair standard for the rest4 ,you should remember that a balanced diet contains some of all these foods1 in about the proportions given1 and that1 while watery vegetables and fruits contain very few calories1 they contain very important mineral salts1 vitamines1 and cellulose4 ,the latter is good for the daily scrub of the intestinal tract4 ,sidenote3 ,a ,pretty ,nearly ,universal ,error ,,constipation is many times caused by a too concentrated diet1 or one containing too little roughage4 ,it has also been discovered that some individuals who are troubled with faulty elimination digest this cellulose1 and only the more resistant1 like bran1 is not absorbed4 ,for those1 the ,japanese seaweed called agaragar in the laboratory1 but more familiarly known as agar by the layman1 is excellent4 ,the most industrious digestive tract apparently can not digest that4 ,it has the further property of absorbing a large amount of water1 thus increasing its bulk4 ,sidenote3 ,c4,s4 ,sidenote3 ,have ,enough ,water1 ,else ,you'll ,choke to ,death4 ,i ,did ,once ,mineral oils 7refined paraffine7 also are not absorbable1 and they act with benefit in some cases4 ,about the worst thing to do1 in general1 is to take physics constantly4 ,these are not physics1 however2 they act mechanically4 ,even the ,c4,s4 7common-sense87 individual can take these4 ,the agar may be taken two or three heaping teaspoonfuls in a large glass of water before retiring1 or in the morning before breakfast1 or in lieu of #d o'clock tea4 ,drink it down rapidly--for goodness' sake1 don't try to chew it4 ,mineral oil will make fine mayonnaise dressing4 ,it has little or no food value1 so the constipated overweight individual may indulge freely4 ,for faulty elimination1 then-- #a4 ,correct diet4 #b4 ,exercise--especially brisk walking4 #c4 ,regularity of habit4 #d4 ,possibly the addition of bran1 agar1 or mineral oils4 #e4 ,sweet disposition4 ,mean people are always constipated4 ,review #a4 ,give classes of food1 with examples of each4 #b4 ,what are vitamines8 ,how importance discovered8 #c4 ,where most abundant8 #d4 ,what is a balanced diet8 #e4 ,what should be done for faulty elimination8 #d ,more ,keys and ,more ,calories ,sidenote3 ,list of ,foods to ,follow ,the following list probably does not contain all of the foods you might like and want to know about1 but from those named you can judge of the food value of others4 ,in general1 the caloric value1 and therefore the fattening value1 depends upon the amount of fat and the degree of concentration4 ,sidenote3 ,important ,but remember this point3 ,any food eaten beyond what your system requires for its energy1 growth1 and repair1 is fattening1 or is an irritant1 or both4 ,sidenote3 ,a ,moderate ,sized ,chocolate ,cream ,if a food contains much fat1 you will know that it is high in food value1 for fat has two and one-quarter times the caloric value that proteins and carbohydrates have4 ,dry foods are high in value1 for they are concentrated and contain little water4 ,compare the quantity of two heaping teaspoonfuls of sugar1 a concentrated food1 and one and one-half pounds of lettuce1 a watery vegetable1 each having the same caloric value4 ,a moderate sized chocolate cream is not only concentrated but has considerable fat in the chocolate4 ,sidenote3 ,enuf ,sed ,it is not necessary to know accurately the caloric values4 ,in fact1 authorities differ in some of their computations4 ,the list is not mathematically correct1 but it will give you a good idea of the relative values1 and is accurate enough for our purposes4 ,i have purposely given round numbers1 where possible1 in order to make them more easily remembered4 ,in reckoning made dishes1 such as puddings and sauces1 you must compute the different ingredients approximately4 ,about how much sugar it has1 how much fat to the dish1 and so on4 ,in reckoning any food1 if you are reducing1 give it the benefit of the doubt on the high count2 and if trying to gain1 count it low4 ,it is well1 if you are much overweight or underweight1 to have some of these foods that are given weighed1 so that you can judge approximately what your servings will total4 ,sidenote3 ,a ,mixture ,a mixture of foods should be used1 in order to get the different elements which are necessary for the human machine4 ,it is not wholesome to have many foods at a meal2 but the menu should be varied from day to day4 ,any regimen which does not allow some carbohydrates and fats for the fuel foods is injurious if persisted in for a length of time4 ,sidenote3 ,thoroughly ,masticate ,everything ,as to harmful combinations2 there are not many1 and if your food is thoroughly masticated you need not concern yourself very much about them4 ,however1 if you find a food disagrees with you1 or that certain combinations disagree1 do not try to use them4 ,underweight individuals sometimes have to train their digestive tracts for some of the foods they need4 ,coffee1 tea and other mild stimulants are not harmful to the majority2 but1 like everything else1 in excess they will cause ill health4 ,alcoholic drinks make the fat fatter and the thin thinner1 and both more feeble mentally4 ,sidenote3 ,i ,love ,her ,i hope ,i have stimulated you to an interest in dietetics4 ,there are many books which go into the subject much more deeply4 ,i recommend1 especially1 ,the ,home ,dietitian1 written by my beloved colleague and classmate1 ,dr4 ,belle ,wood-,comstock4 ,others ,i have read that are especially suitable for the home are ,feeding the ,family1 by ,mary ,schwartz ,rose1 and ,dietary ,computer1 by ,pope4 ,there are doubtless many other good ones4 ,the ,department of ,agriculture publishes free bulletins on the subject4 ,farmers' ,bulletin ,no4 #adb1 by ,atwater1 is very comprehensive4 ,other authorities ,i have consulted are ,lusk1 ,friedenwald and ,ruhrh1 ,gautier1 ,sherman1 ,buttner1 ,locke and ,von ,noorden4 ,measuring ,table #a teaspoon 7tsp47 fluid #a_/f oz4 #a dessertspoon 7tsp47 #a_/c oz4 #a tablespoon 7tbsp47 #a_/b oz4 #a ordinary cup #h oz4 #a ordinary glass #h oz4 ,average helping a4h4 ,one ,hundred ,calorie ,portions and ,average ,helpings 7,approximate ,measures7 7,,atwater1 ,,locke1 ,,rose7 ,,meats ,beefsteak1 lean round44444444444444#b oz4 #ajj ,c4 ,a4h4444444 #c-a_/b oz41 #ahe ,c4 ,beefsteak1 tenderloin44444444444444#a oz4 #ajj ,c4 ,a4h444444444444444444 #bhe ,c4 ,beef1 roast1 very lean4444444444444#c oz4 #ajj ,c4 ,a4h444444444444444444 #aej ,c4 ,chicken1 roast444444444444444444#a-b_/coz4 #ajj ,c4 #a slice44444444444444 #ahj ,c4 ,frankfurters1 #a sausage444444444444#a oz4 #ajj ,c4 ,chops1 lamb or mutton4444444444#a-a_/b oz4 #ajj ,c4 ,average chops4444 #aej-cjj ,c4 ,pork3 ,bacon1 crisp4444444444444444444#a_/b oz4 #ajj ,c4 #a small slice1 crisp #be ,c4 ,chop4444444444444444444444444#a-a_/b oz4 #ajj ,c4 ,medium4444444444#afj-cjj ,c4 ,ham1 boiled444444444444444444#a-a_/c oz4 #ajj ,c4 ,a4h4444444444#c oz41 #bej ,c4 ,ham1 fried444444444444444444444#c_/d oz4 #ajj ,c4 ,a4h4444444444#c oz41 #djj ,c4 ,sausage44444444444444444444444444#a oz4 #ajj ,c4 #a small1 crisp4444444#fj ,c4 ,turkey4444444444444444444444444#a-a_/c oz4 #ajj ,c4 ,a4h44444444#c-a_/c oz41 #bfj ,c4 ,sidenote3 ,fish ,boiled or ,broiled ,,fish ,fish1 ,lean1 ,cod1 ,halibut44444444444#c oz4 #ajj ,c4 ,a4h44444444444 #d oz41 #ace ,c4 ,fish1 fat1 salmon1 sardines 444#a #a_/b oz4 #ajj ,c4 ,a4h44444444444 #d oz41 #bfj ,c4 ,lobster4444444444444444444444444444#d oz4 #ajj ,c4 ,a4h444444444444444444 #ajj ,c4 ,oysters44444444444444444444444444 #ab #ajj ,c4 #a oyster444444444444444 #h ,c4 ,clams1 long44444444444444444444444 #h #ajj ,c4 #a clam4444444444444444 #ab ,c4 ,,soups ,cream soups1 average444444444444444#c oz4 #ajj ,c4 ,a4h44444444444 #d oz41 #abe ,c4 ,consomms1 no fat44444444444444444#cj oz4 #ajj ,c4 ,a4h44444444444 #d oz41 #ae ,c4 ,,dairy ,,products ,,and ,,eggs ,butter1 #a level tbsp4 scant 4444 #a_/b oz4 #ajj ,c4 #a ball444444444444444 #abj ,c4 ,cheese 7,american1 ,roquefort1 ,swiss1 etc4744444 #a-a_/h cu4 in #c_/d oz4 #ajj ,c4 ,cottage ,cheese44444444444444444444 #c oz4 #ajj ,c4 ,a4h444444444444444444 #ajj ,c4 ,whole ,milk444444444444444444444444 #e oz4 #ajj ,c4 #a glass44444444444444 #afj ,c4 ,skim ,milk444444444444444444444444 #aj oz4 #ajj ,c4 #a glass444444444444444 #hj ,c4 ,malted ,milk 7dry74444444444444#a h4 tbsp4 #ajj ,c4 ,buttermilk1 natural44444444444444 #aj oz4 #ajj ,c4 #a glass444444444444444 #hj ,c4 ,koumiss444444444444444444444444444 #f oz4 #ajj ,c4 #a glass44444444444444 #acj ,c4 ,condensed1 unsweetened444444444444 #b oz4 #ajj ,c4 #a tbsp4444444444444444 #ce ,c4 ,condensed1 sweetened1 #a-a_/d tbsp4444444 #ajj ,c4 ,cream1 average44444444444444444#a-a_/c oz4 #ajj ,c4 #a tbsp4444444444444444 #ej ,c4 ,cream1 whipped4444444444444444 #a-a_/c oz4 #ajj ,c4 #a h4 tbsp444444444444 #ajj ,c4 ,eggs1 #a large444444444444444444444 #a #ajj ,c4 ,average egg44444444444 #hj ,c4 ,boiled or poached2 if fried1 ,c4 depend upon fat adhering4 ,,vegetables ,when not otherwise indicated1 the method of cooking is by boiling4 ,the caloric value of sauces served with them not included4 ,asparagus1 large stalks44444444444 #bj #ajj ,c4 #a stalk4444444444444444 #e ,c4 ,beets444444444444444444444444444 #a lb4 #ajj ,c4 #b h4 tbsp4444444444444 #cj ,c4 ,beans1 ,baked1 home4444444444444#a-a_/b oz4 #ajj ,c4 #c h4 tbsp444444444444 #cjj ,c4 ,beans1 ,baked1 canned44444444444#b-a_/b oz4 #ajj ,c4 #c h4 tbsp444444444444 #aej ,c4 ,beans1 ,lima44444444444444444444444 #c oz4 #ajj ,c4 #c h4 tbsp444444444444 #acj ,c4 ,beans1 ,string444444444444444444444 #a lb4 #ajj ,c4 #b h4 tbsp4444444444444 #ae ,c4 ,cabbage44444444444444444444444 #a-a_/b lb4 #ajj ,c4 #c h4 tbsp4444444444444 #aj ,c4 ,carrots444444444444444444444444444 #a lb4 #ajj ,c4 #c h4 tbsp4444444444444 #bj ,c4 ,cauliflower44444444444444444444444 #a lb4 #ajj ,c4 #c h4 tbsp4444444444444 #bj ,c4 ,celery1 uncooked444444444444444444 #a lb4 #ajj ,c4 #f stalks44444444444444 #ae ,c4 ,corn1 canned444444444444444444 #c-a_/c oz4 #ajj ,c4 #b h4 tbsp444444444444 #ajj ,c4 ,corn1 green1 #a ear444444444444 #c-a_/c oz4 #ajj ,c4 ,medium size4 ,cucumber4444444444444444444444 #a-a_/b lb4 #ajj ,c4 #aj to #ab thin slices44 #aj ,c4 ,lettuce44444444444444444444444 #a-a_/b lb4 #ajj ,c4 ,a4h44444444444444444 #e-aj ,c4 ,mushrooms4444444444444444444444444 #h oz4 #ajj ,c4 ,onions1 #b large4444444444444444444 #h oz4 #ajj ,c4 ,parsnips44444444444444444444444444 #h oz4 #ajj ,c4 ,a4h444444444444 #b oz41 #be ,c4 ,peas1 green44444444444444444444444 #c oz4 #ajj ,c4 ,a4h41 #c h4 tbsp444444 #ajj ,c4 ,potatoes1 sweet444444444444444 #a-a_/b oz4 #ajj ,c4 #a medium4444444444444 #bjj ,c4 ,potatoes1 white4444444444444444444 #c oz4 #ajj ,c4 #a medium4444444444444 #ajj ,c4 ,potato ,chips444444scant44444444444 #a oz4 #ajj ,c4 ,a4h41 #h-aj pieces4444 #ajj ,c4 ,radishes44444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #f red button4444 #ae ,c4 ,spinach44444444444444444444444 #a-a_/b lb4 #ajj ,c4 ,a4h41 #a_/b cup444444444 #be ,c4 ,squash4444444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #b;h4 tbsp44444444 #be ,c4 ,tomatoes44444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #a large444444444 #ej ,c4 ,turnips444444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #b h4 tbsp4444444 #be ,c4 ,,fruits ,apple44444444444444444444444444444 #g oz4 #ajj ,c4 #a average size444444444 #ej ,c4 ,banana4444444444444444444444444444 #e oz4 #ajj ,c4 #a small444444444444444 #ajj ,c4 ,berries4444444444444average4444444 #e oz4 #ajj ,c4 #a small cup44444444444 #ajj ,c4 ,cantaloupe444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #a_/b melon4444444 #ajj ,c4 ,cherries44444444444444444444444444 #e oz4 #ajj ,c4 ,a4h41 #a small cup44444 #ajj ,c4 ,grapes4444444444444444444444444444 #e oz4 #ajj ,c4 ,a4h41 #a small bunch444 #ajj ,c4 ,lemons 7#e oz4 each7444444444444444 #b #ajj ,c4 ,they won't make you thin4 ,average size44444444444 #cj ,c4 ,oranges 7#i oz4 each744444444444444 #a #ajj ,c4 ,peaches 7#e oz4 each744444444444444 #b #ajj ,c4 ,average size44444444444 #ej ,c4 ,pears 7#f oz4 each74444444444444444 #a #ajj ,c4 ,average size44444444444 #ij ,c4 ,pineapple1 fresh444444444444444444 #g oz4 #ajj ,c4 #b slices1 #a in4 thick4 #ajj ,c4 ,plums1 large444444444444444444444 #c or #d #ajj ,c4 #a plum44444444444444444 #cj ,c4 ,watermelon44444444444444444444 #a-a_/b lb4 #ajj ,c4 ,large slice444444444444 #ae ,c4 ,dates 7dry71 large4444444444444444 #c-d #ajj ,c4 #a large4444444444444444 #be ,c4 ,figs 7dry71 large44444444444444444 #a-a_/b #ajj ,c4 #a large4444444444444444 #fe ,c4 ,prunes 7dry71 large444444444444444 #c #ajj ,c4 #a large4444444444444444 #ce ,c4 ,stewed1 #d medium1 with #d tbsp4 juice4444444 #bjj ,c4 ,,bread ,,and ,,crackers ,brown ,bread1 #a slice1 #c in4 in diam41 #c_/d in4 thick #ajj ,c4 ,corn ,bread1 #c x #b x #c_/d #a-a_/b oz4 #ajj ,c4 ,victory ,bread1 #a slice1 #c x #d x #a_/b in4 #ajj ,c4 ,white1 gluten1 rye1 whole wheat1 etc41 practically same caloric value per same weight4 ,there is so little difference between the caloric value of gluten bread and other breads that it is not necessary for reducing to try to get it4 7,toasted bread has the same caloric value that it had before toasting4 ,it is more easily digested1 but just as fattening4 ,advised1 however1 because it makes you chew47 #a ,french or ,vienna roll #ajj ,c4 ,zweiback #c_/d oz4 #ajj ,c4 #a slice1 #c-a_/d x #a-a_/d x #a_/b in41 #ce ,c4 ,graham ,crackers #c #ajj ,c4 #a c41 #c in4 sq4 #ce ,c4 ,oyster ,crackers #bd #ajj ,c4 ,soda ,crackers #d #ajj ,c4 #a c4 #be ,c4 ,pretzels #e #ajj ,c4 #a p4 #bj ,c4 ,,breakfast ,,foods1 ,,etc4 ,farina or ,cream of ,wheat #f oz4 #ajj ,c4 #b h4 tbsp #fj ,c4 ,force #a oz4 #ajj ,c4 #e h4 tbsp #fe ,c4 ,grapenuts scant #a oz4 #ajj ,c4 #b tbsp #ajj ,c4 ,griddle ,cakes1 #d-a_/b in4 in diam4 #ajj ,c4 ,a4h41 #c cakes #cjj ,c4 7,this does not include butter and syrup1 remember47 ,hominy #d oz4 #ajj ,c4 #b h4 tbsp #he ,c4 ,macaroni1 plain #d oz4 #ajj ,c4 #b h4 tbsp #ij ,c4 ,macaroni and cheese 7depends on amt4 cheese7 #b h4 tbsp #bjj-cjj ,c4 ,muffin1 average #c_/d m4 #ajj ,c4 #a muffin #abe ,c4 ,oatmeal #e oz4 #ajj ,c4 #a small cup #ajj ,c4 ,puffed ,rice #a oz4 #ajj ,c4 #e h4 tbsp #ej ,c4 ,popcorn 7cups7 #a-a_/b #ajj ,c4 ,a4h4 depends on butter added4 ,rice1 boiled #d oz4 #ajj ,c4 #a_/b cup #ajj ,c4 ,shredded ,wheat ,biscuit #a #ajj ,c4 ,triscuits 7#b7 #ajj ,c4 ,waffles scant #a_/b w4 #ajj ,c4 #a waffle #bbe ,c4 ,,candy1 ,,pastries ,,and ,,sweets ,chocolate creams1 medium4 #a #ajj ,c4 ,chocolate1 #a lb #bhhj ,c4 ,cherries1 candied #aj #ajj ,c4 ,cup ,custard1 #a_/c cup #ajj ,c4 ,chocolate ,nut ,caramels #a x #a x #d_/e in4 #ajj ,c4 ,other candies1 reckon sugar1 nuts1 etc4 ,cookies1 plain1 diam4 #c in4 #b #ajj ,c4 #a cookie #ej ,c4 ,if raisins or nuts in them1 count extra4 ,doughnut scant #b_/c #ajj ,c4 #a average size #afj ,c4 ,ginger-snap #e #ajj ,c4 #a gingersnap #bj ,c4 ,honey h4 tbsp4 #a #ajj ,c4 ,thick syrups approximately the same4 ,ladyfingers scant #a oz4 #ajj ,c4 #a ladyfinger #ce-ej ,c4 ,macaroons #b #ajj ,c4 #a macaroon #ej ,c4 ,pie with top crust1 about #a_/d ordinary slice1 or #a-a_/d in4 #ajj ,c4 ,a4h41 #a_/f pie #cej ,c4 ,pie without top crust1 #b in4 #ajj ,c4 ,custard1 lemon1 squash1 etc4 ,a4h41 #a_/f pie4 #bej-cjj ,c4 ,puddings1 average cup #a_/d #ajj ,c4 ,a4h4 #bjj-cej ,c4 ,depends upon richness4 ,ice ,cream h4 tbsp4 #a #ajj ,c4 ,a4h4 #bjj-cej ,c4 ,depends upon richness4 ,cakes #a oz4 #ajj ,c4 ,a4h4 #bjj-cej ,c4 ,depends upon size1 icing1 fruit1 nuts1 etc42 compute approximately4 ,sugar cubes #c #ajj ,c4 ,granulated h4 tsp4 #b #ajj ,c4 ,saccharine1 a coal tar product #cjj to #ejj times sweeter than sugar1 but of no food value4 ,not advisable to use habitually4 ,better learn to like things unsweetened--it can be done4 ,,condiments ,,and ,,sauces ,mayonnaise m4 tbsp4 #a #ajj ,c4 ,a4h4 #bjj ,c4 ,olive oil and other oils4 dsp4 #a #ajj ,c4 ,olives1 green or ripe #f-h #ajj ,c4 #a olive #aj-ae ,c4 ,tomato ,catsup #f oz4 #ajj ,c4 #a tbsp4 #aj ,c4 ,thick ,gravies tbsp4 #c #ajj ,c4 ,,nuts ,almonds1 large #aj #ajj ,c4 #a almond #aj ,c4 ,brazil1 large #b-a_/b #ajj ,c4 #a ,brazil nut #de ,c4 ,chestnuts1 small #bj #ajj ,c4 #a chestnut #e ,c4 ,peanuts1 large double #aj #ajj ,c4 #a bag #bej-cjj ,c4 ,pecans1 large #e #ajj ,c4 #a pecan #bj ,c4 ,walnuts1 large #c-a_/c #ajj ,c4 #a walnut #cj ,c4 ,cocoanut1 prepared #a_/b oz4 #ajj ,c4 ,peanut ,butter #b-a_/b tsp4 #ajj ,c4 ,key to ,key ,sidenote3 ,remember ,this ,if you will remember the following portions of food1 you will have a standard by which to compute your servings3 ,lean ,meat3 a piece #c x #b x #a_/b 7#b oz47 #ajj ,c4 ,now if your serving of meat or fish is fat1 mentally cut in two for same value4 ,if very lean1 you should add a little4 ,white ,bread3 slice #c x #dx #a_/b #ajj ,c4 ,compute other breads by this4 ,butter3 #a scant tablespoonful #ajj ,c4 ,sugar3 #a heaping teaspoonful #ej ,c4 ,potatoes3 #a medium1 boiled or baked4 #ajj ,c4 ,watery ,vegetables3 #a helping #ae-ce ,c4 ,if food is fried1 or butter1 oil1 or cream sauces are added1 the ,c4 value increases markedly4 ,review #a4 ,why is a mixture of foods necessary8 #b4 ,give the caloric value of the following3 #a glass of milk1 skim2 buttermilk2 #aj chocolate creams2 #a bag peanuts2 #a pat butter2 #a piece pie4 #c4 ,name foods low in caloric value4 ,why are they valuable8 #d4 ,how many calories of bread and butter do you daily consume8 #e4 ,reckon your usual caloric intake4 ,how much of it is in excess of your needs8 #f4 ,memorize caloric value of foods you are fond of4 ,this ,table of ,foods1 ,with the ,c ,given ,per ,oz4 ,will ,help ,you ,the caloric value of pure fat is #bee ,c per oz41 dry starches and sugars 7carbohydrates71 and protein 7the meat element71 is #aac4 ,this means fats are #b-a_/d times more fattening than other foods4 ,most foods contain considerable water1 so the following is an approximate table of foods 'as is4' ,i have given round numbers in the table so you can more easily remember them4 ,memorize it4 ,calories per oz4 ,fats #bee ,nuts1 edible part #bjj ,sugar #aae ,cream cheese #aaj ,cottage cheese 7no fat7 #cj ,breads #ge ,lean meats #ej ,lean fish #ce ,eggs 7per oz47 #dj ,milk1 whole #bj ,milk1 skim and buttermilk 7no fat7 #aj ,milk1 condensed1 sweet #ajj ,milk1 condensed1 unsweet4 #ej ,cream1 thin #fj ,cream1 thick #aaj ,fruits3 ,dried #ajj ,sweet #be ,acid #ae ,vegetables3 ,potatoes1 plain 7oz47 #cj ,cooked ,legumes1 7peas1 beans1 etc47 #bj-ce ,watery and leafy #e-ae #e ,vegetarianism vs4 ,meat ,eating ,sidenote3 ,protein ,as protein is the only food which builds and repairs tissue1 it is the food which has caused the most controversy4 ,first3 ,as to the amount needed4 ,second3 ,as to whether animal flesh protein is necessary4 ,sidenote3 ,chittenden ,,amount ,,needed3 ,it was thought for many years that #aej grams or #e ounces of dry protein 7equivalent to about #a-a_/b pounds lean meat7 per day was necessary4 ,but experiments of ,chittenden and others have proved that considerably less is sufficient1 and that the health is improved if less is taken4 ,chittenden's standard is #ej grams1 or #a-b_/c ounces1 dry protein 7equivalent to #a_/b pound meat per day74 ,this is considered by many as insufficient4 ,a variation from #a-b_/c to #c ounces dry protein per day will give a safe range4 7,,rose47 ,sidenote3 ,approx4 #bdj to #cfj ,c ,per ,day ,the amount of protein needed is comparatively independent of the amount of physical exertion1 thus differing from the purely fuel foods1 carbohydrates and fats1 which should vary in direct proportion to the amount of physical exertion4 ,in general1 #aj to #ae per cent of the total calories per day should be taken as protein4 ,an excess is undoubtedly irritant to the kidneys1 blood vessels1 and other organs1 and if too little is taken the body tissues will suffer4 ,not all of the protein should be taken in the form of animal protein2 at least one-half should be taken from the vegetable kingdom4 ,animal ,flesh ,protein ,sidenote3 ,necessary8 ,the following are a few of the chief reasons given by those who object to its use3 ,sidenote3 ,the ,negative ,side ,first3 ,the animal has just as much right to life1 liberty1 and pursuit of happiness as we have4 ,second3 ,they may be diseased1 and there is the possibility of their containing animal parasites1 such as tapeworms and trichin4 ,i would like to tell you more about worms1 they are so interesting1 but ,he says not to try to tell all ,i know in this little book2 that maybe he will let me write another sometime1 although it is a terrible strain on him1 and that ,i have given enough of the family history1 anyway4 ,sidenote3 ,some ,word ,third3 ,the tissues of animals contain excrementitious material1 which may cause excess acidity1 raise the blood pressure1 and so forth4 ,fourth3 ,more apt to putrefy and thus give ptomaine poisoning4 ,fifth3 ,makes the disposition more vicious4 7,honest1--animals eating meat exclusively are more vicious47 ,sidenote3 ,the ,affirmative ,side ,those who believe that animal protein should be eaten answer these points as follows3 ,first3 ,survival of the fittest4 ,second3 ,if you give decent support to your health departments they can furnish enough inspectors to prevent the marketing of diseased meat2 and if some should slip through1 if you thoroughly bake1 boil1 or fry your animal parasites they will lose their pep4 ,third3 ,most of the harmful products are destroyed by the intestines and liver4 ,fourth3 ,true1 but see that you get good meat1 and don't eat it in excess4 ,fifth3 ,unanswerable--to be proved later by personal experiments4 ,in addition1 they say that animal protein is more easily digested1 that #ig per cent is assimilated because it is animal1 and so it is much more to be desired1 especially by children and convalescents2 that vegetable protein is enclosed in cellulose1 and only #fe to #ge per cent is used by the system2 thus the diet is apt to be too bulky if the proper amount is taken4 ,sidenote3 ,strong ,vegetarians ,it has been proved1 however1 by several endurance tests1 that the vegetarian contestants had more strength and greater endurance than their meat-eating competitors1 so there is no reason why we should be worried by one or two1 or even more1 meatless days1 especially when animal product protein1 such as milk1 eggs1 cheese1 and the vegetable proteins1 as in the legumes and the nuts1 are available4 ,sidenote3 ,a ,confession ,i confess that for quite a while after studying vegetarian books ,i took a dislike to meat1 but now ,i am in the comfortable state described by ,benjamin ,franklin in his autobiography4 ,it seems that he had been converted to vegetarianism and had decided that he never again would eat the flesh of animals that had been ruthlessly slaughtered1 when they so little deserved that fate4 ,but he was exceedingly fond of fish1 and while on a fishing party1 as some fish were being fried1 he found they did smell most admirably well1 and he was greatly torn between his desire and his principle4 ,finally he remembered that when the fish were opened he saw some smaller fish in their stomachs1 and he decided that if they could eat each other he could eat them4 ,sidenote3 ,most ,noted ,picture of ,b4 ,franklin ,extant ,protein ,calories in #ajj ,c ,portions of ,food ,in #ajj ,c's ,bread1 #a slice1 7,w4,w4 the highest7 #ab to #af ,c's ,p ,in #ajj ,c's ,cooked ,cereals1 #a sm4 cup1 7oatmeal highest7 #aj to #ah ,c's ,p ,in #ajj ,c's ,rice1 #a small cup #aj ,c's ,p ,in #ajj ,c's ,macaroni1 #a small cup #ae ,c's ,p ,in #ajj ,c's ,whole milk1 #e oz4 #bj ,c's ,p ,in #ajj ,c's ,skim and buttermilk1 #aj oz4 #ce ,c's ,p ,in #ajj ,c's ,cheese1 #c heaping tbsp4 ,cottage cheese #ge ,c's ,p ,in #ajj ,c's ,eggs #a-a_/c #cf ,c's ,p ,in #ajj ,c's ,meat or fish1 ,very lean #b-c oz4 #ej to #ge ,c's ,p ,in #ajj ,c's ,nuts1 peanuts1 almonds1 walnuts4 ,peanuts the highest #aj to #bj ,c's ,p ,in #ajj ,c's ,beans #a_/c cup average #bj ,c's ,p ,in #ajj ,c's ,green peas #c_/d cup average #bh ,c's ,p ,in #ajj ,c's ,corn #a_/c cup average #ab ,c's ,p ,in #ajj ,c's ,onions #c to #d medium #ab ,c's ,p ,in #ajj ,c's ,potato #a medium #ab ,c's ,p ,in #ajj ,c's ,tomatoes #a lb #ae ,c's ,p ,in #ajj ,c's ,fresh fruits3 berries1 currants1 rhubarb #aj ,c's ,p ,others #b to #e ,c's ,p #f ,the ,deluded ,ones--,my ,thin ,friends ,sidenote3 ,what6 ,i am going to sandwich you in between the food calories and my fat friends1 and maybe you can absorb some of them4 ,in the first chapter1 you remember1 ,i said ,i was not particularly interested in you1 but ,i have changed my mind1 and ,i will treat you tenderly and carefully4 ,i will have to preach a little bit first1 but ,i don't mind that2 ,i love to reform people--,yes1 you need reforming6 ,the first thing many of you have to do is to learn to accept the trivial annoyances and small misfits of life as a matter of course1 for to give them attention beyond their deserts is to wear the web of your life to the warp4 ,elbert ,hubbard never said anything better than that4 ,have that reproduced in motto form and put it on your bureau1 and repeat it fifty times daily4 ,sidenote3 ,good ,philosophy ,adopt my philosophy4 ,if ,i have a trivial annoyance ,i analyze it carefully4 ,was ,i to blame8 ,yes8 ,all right1 ,i am glad1 because then ,i can see that it will not happen again1 so ,i stop worrying4 ,if ,i am not to blame1 if ,i could not help it in the least1 well1 then ,i don't worry about it1 for that will not help it any1 and ,i wasn't to blame6 ,if it bobs up in my mind again1 ,i say3 ,now1 look here1 you annoyance1 ,i have given you all the attention you deserve2 avaunt1 depart1 get out6 ,sidenote3 ,simple ,now1 how is this philosophy going to help you gain8 ,sidenote3 ,lost ,calories ,when you worry needlessly1 notice how tense your muscles are4 ,you are exercising them all of the time and using hundreds of calories of energy4 ,you raise your blood pressure1 the internal secretory glands may overact 7re-read what ,i have said about these glands in the fat people71 and thus many more calories are used4 ,the intestinal secretions do not flow so freely1 you have indigestion and do not assimilate your food1 and thus hundreds more calories are lost4 ,it certainly is impossible to gain unless your food is assimilated4 ,sidenote3 ,develop ,poise ,so the first thing you have to learn is this mental control and to relax4 ,remember that word1 relax4 ,after you are better nourished your nervous system will not be on hair-trigger tension1 and it will be easier for you4 ,sidenote3 ,no ,pain ,in ,matter2 ,no ,matter ,in ,pain ,why ,worry8 ,if you are ill in mind or body1 remember that it is natural to be well1 and that within your body nature has stored the most wonderful forces which are always tending towards the normal1 or health1 if not obstructed or hindered4 ,nature sometimes needs help to stimulate those forces1 or to reinforce them1 or to remove obstructions4 ,this is where the physician comes in4 ,but you yourself can aid nature the most by realizing that nature is health and it is normal to be well4 ,by so doing1 all of your organs function better and you are restored to normal more rapidly4 ,sidenote3 ,sleep ,sidenote3 ,fresh ,air ,second3 ,it is very important to have enough sleep4 ,dr4 ,richard ,cabot says that probably resistance is lowered as much by lack of sufficient sleep as by any other factor1 and that all you can soak into your system in twenty-four hours is not too much4 ,don't forget the fresh air4 ,you generally suffer from sleeplessness1 ,i believe4 ,the overweights are always advised not to sleep too much4 ,they will find while reducing that they won't want to sleep so much1 anyway4 ,they will like to stay awake--they feel so much happier4 ,sidenote3 ,sometimes ,now1 when you retire and try to sleep but cannot1 try this--it works with me4 ,you know when you are passing over your mental images become distorted and grotesque4 ,i artificially induce that state4 ,if ,i find myself rehearsing about two hundred times1 with appropriate gestures1 the keen1 witty1 logical remarks which ,i could have made in favor of my pet legislation in the club discussion1 but didn't1 then ,i begin after this fashion3 ,pink elephants with green ribbons on their tails--red rhinoceri 7is that right1 or should it be rhinoceroses87--smiling peanuts--,woman's ,city ,club--,social ,health ,insurance--why didn't ,i say--,i wish ,i had said--7here get out1 you annoyance67--pink elephants--and so forth and so forth4 ,sidenote3 ,picture of ,pink ,elephant ,adorned ,sidenote3 ,woe ,is ,me ,now ,i realize ,i have ruined myself4 ,i am my own worst enemy4 ,i have exposed my whole life before those modern vivisectionists1 the army of amateur psycho-analysts4 ,sidenote3 ,exercise ,third3 ,exercise4 ,great muscular exertion should be avoided1 but the setting-up exercises that ,i advise1 if begun with moderation and increased gradually1 will undoubtedly stimulate the appetite and help the body functions to be better performed4 ,sidenote3 ,food ,fourth3 ,since food is the only source of body substance1 you must gradually train your stomach so that it can care for enough food to not only supply your bodily energy1 but to leave a little excess to be stored as fat4 ,sidenote3 ,your ,stomach ,if you have a small appetite--and many of you have--your stomach is undoubtedly contracted1 and you must gradually add to the amount you have been eating1 even though it may cause some distress1 until you have disciplined it so that it can handle what you need without distress4 ,the stomach is a muscular organ and can be trained and exercised somewhat as other organs can4 ,you will not have much appetite at first1 but it will develop4 ,sometimes a short fast for a day or two1 drinking nothing but pure water1 seems to be beneficial in the beginning4 ,do not drink much with your meals1 unless the drink has food value by the addition of lots of cream or sugar1 or both4 ,sidenote3 ,eat ,more ,decide how many calories you need for your activities1 gradually add to your dietary until you have reached that number1 and then some more1 and you will gain as surely as the overweight individual will lose by doing the opposite4 ,it may take a long time1 or you may get results very rapidly1 depending somewhat upon the individual characteristics4 ,gradually increase your butter1 cream1 sugar1 chocolate1 and so forth1 as they are very high in food value4 ,study the ,key to the ,calories and reckon your calories every day for a while4 ,you have already noticed that the foods that you like are low in food value4 ,here are some of the things you can take to add to your fuel3 ,sidenote3 ,try ,some of ,these ,a glass of milk1 hot or cold1 taken between meals and before retiring1 will add about #ejj calories4 ,cream sauce on your vegetables will add to their value4 ,cod liver oil1 or olive oil1 or cream1 begun in small doses and gradually increased4 ,one malted milk1 made with milk1 syrup1 egg1 ice cream1 whipped cream1 and the malted milk1 will add about #ejj calories4 ,sidenote3 ,learned ,phraseology ,you remember the painful time that ,i spoke of when there was so much more of me than there ought to be8 ,well1 the aforesaid concoction1 made with milk1 syrup1 egg1 ice cream1 whipped cream1 and the malted milk1 was accessory before the fact1 and also particeps criminis before the law4 ,i absorbed this phraseology by being president of the ,professional ,woman's ,club1 with its high-class women attorneys1 ministers1 dentists1 ,ph4,d4's1 and ,medical ,trust doctors4 ,sidenote3 ,explanatory ,note #a ,medical ,trust4--,the ,american ,medical ,association 7,a4,m4,a471 a powerful trust you can't get into unless you have a high preliminary education and are a graduate of a high-class medical college4 ,eleven years' training after the grammar school is their minimum standard now4 ,sidenote3 ,explanatory ,note #b ,league for ,medical ,ignorance4--,the so-called ,league for ,medical ,freedom2 the opponent of the above mentioned trust4 ,their standard--any old kind of a medical or religious training1 two weeks or longer1 engrafted on anyone who has the money to pay for the course4 ,no education1 no barrier2 in fact1 those of limited education make the loudest boosters for the league4 ,in justice1 ,i must say that many splendid1 estimable persons belong to this league1 not knowing these facts4 ,sidenote3 ,thorough ,mastication ,fifth3 ,see page #ib in my advice to the fat4 ,it is as important for you as for them4 7,it always makes me mildly furious when ,i look up a word and am directed to seek some other locality4 ,if it affects you that way--seek page #fj in my advice to you47 ,also have your teeth ,x-rayed4 ,blind abscesses at the roots will cause all sorts of aches and pains1 as well as underweight4 ,sidenote3 ,especially ,about ,your ,ailments ,sidenote3 ,organ ,recitals ,wednesday ,evenings ,only ,sixth3 ,don't talk so much4 ,see if you can't leave out two-thirds of the totally unimportant1 uninteresting details4 ,a tremendous amount of energy is used in talking4 ,this habit ,i would not say was confined to you1 by any means2 it is another one of those pretty nearly universal errors4 ,i will not give you a sample fattening menu1 for it might be all out of proportion to what you could handle1 and it would upset you4 ,make out your own menus1 realizing that you must work gradually to the desired amount4 ,i am taking it for granted that you are organically sound1 that your scientific1 educated physician has said there is nothing the matter with you1 except perhaps your nervous disposition4 ,have ,i not been nice to you8 ,all right1 relax and watch yourself get into the class of the plumptically adequate4 ,and if you don't succeed after a faithful trial1 take the milk-cure1 with its three to six weeks' absolute rest4 ,recapitulation #a4 ,calm yourself4 #b4 ,sleep4 #c4 ,exercise4 #d4 ,food4 #e4 ,masticate #f4 ,delete the details4 #g4 ,milk-cure4 ,review #a4 ,repeat ,elbert ,hubbard's advice4 #b4 ,give three reasons why worry can make you thin4 #c4 ,define ,medical ,trust and ,league for ,medical ,freedom4 #d4 ,memorize paragraph about nature #e4 ,enumerate the things you can eat to increase your calories4 #g ,exercise ,it is practically impossible to reduce weight through exercise alone1 unless one can do a tremendous amount of it4 ,for the food that one eats is usually enough to cover the energy lost by the exercise4 ,sidenote3 ,light ,on ,your ,feet ,however1 exercise is a very important feature of any reducing program2 not because of the fat that is burned up in the exercise--and there is some burned--but for the reason that it is necessary to keep one in a healthy condition4 ,the muscles1 the internal organs1 the bones1 the brain1 are all benefited--in fact1 the entire system4 ,sidenote3 ,duty ,dances ,the exercises described hereinafter will help make you fat or thin1 and they will keep you supple1 graceful1 and light on your feet1 so that when ,i tell my husband that he must dance with you1 ,madam1 he will not say1 ,nothing stirring1 and when you1 ,professor1 ask me to dance1 ,i will not curse the day ,i was born4 ,sidenote3 ,warning ,if you have not been accustomed to exercise1 ,i warn you to take up only one or two at a time and do each one a few times only4 ,you will be atrociously sore1 and you will realize that you have muscles of which you wotted not4 ,however1 persist1 if you are sure there are no organic reasons why you shouldn't--such as a weak heart4 7,in case you are very much overweight1 ,i think it advisable to wait until you have reduced somewhat47 ,sidenote3 ,or ,classic ,dancing ,it is splendid if you can belong to a gymnasium or to a physical culture class1 but ten to fifteen minutes' systematic daily exercise practiced with vim1 and each set followed by deep breathing1 will do more good than a gymnasium spasmodically attended4 ,brisk walking with a long stride isn't so bad2 in fact1 if taken with a very long stride it will twist 'most every organ you have in your body4 ,there are hundreds of exercises you can take4 ,if you will notice little rascal's illustrations you will find many good ones4 ,those illustrating the beginning of this chapter are excellent4 ,if possible1 it is best to take the exercises on arising in the morning1 but if you have a household to care for you may not be able to do so4 ,for those who have to do their own work1 it may be well to do the work first4 ,you can do it in half the time if you plan it carefully and speed up4 7,this advice is not for my thin friends2 their speedometers register too high already47 ,it does not matter so much when the exercises are done as that they are done1 and done every day for the rest of your life1 with the possible exception of two or three days a month4 ,gallstones1 permanent stiff joints1 and other little things like that will have a hard time forming4 ,my ,exercises ,sidenote3 ,they ,reach ,most of ,my ,muscles 7,the services of my noted artist ,i was able to obtain with great difficulty1 as he was engaged in the more important work of making a swagger stick4 ,i finally secured him by the promise of an ice cream cone and twenty-three cents to go with his two cents so that he could buy a ,thrift ,stamp4 ,he is given due credit on the title page47 ,sidenote3 ,turn ,on ,your ,music ,these exercises executed with vim1 vigor1 and vip--deep breathing between each set--will take ten to fifteen minutes4 ,re-read my warning4 ,sidenote3 ,little ,movements with ,meanings ,all ,their ,own #a4 ,feet together1 arms outstretched1 palms up1 describe as large a circle as possible4 ,fine for round shoulders and fat backs4 ,do slowly and stretch fifteen times4 ,smile4 #b4 ,arms outstretched1 swing to right and to left as far as possible at least #ae times each4 ,sidenote3 ,important6 ,keep ,facial ,expression ,throughout as per ,artist's ,idea #c4 ,bend sideways1 to right and left1 alternately1 as far as possible at least #ae times each4 #d4 ,revolve the body upon the hips from right to left at least #aj times1 and left to right the same4 #e4 ,bend and touch the floor with your fingers1 without bending your knees1 at least #ae times4 #f4 ,knee-bending exercise1 at least #ae times4 ,this is hard at first4 #g4 ,hand on door or wall1 swing each leg back and forth at least #ae times4 ,to the side #ae times4 ,turn head1 raise arm1 and tense both4 ,sidenote3 ,you ,will ,soon ,be as ,graceful as ,annette #h4 ,step on chair with each foot at least #aj times4 ,this is good for calf and thigh muscles4 ,after a while you won't look as though you needed a derrick to get onto a street car4 #i4 ,arms on sides of chair4 ,come down and touch abdomen4 ,fine for back and abdomen4 ,fifteen times4 ,sidenote3 ,it ,has ,been ,called to ,my ,attention that ,bone ,back ,brushes ,should ,not ,be ,used by ,some2 i4e41 ,there ,is ,danger in ,affinities #aj4 ,brush hair vigorously at least #bjj double strokes all over the head1 ,n4,s4,e4,w41 using a brush in each hand4 ,sidenote3 ,good ,exercise 7,military brushes are best4 ,if you can't purloin a set of your husband's1 two ordinary brushes will do47 ,now shake out the loose dandruff4 ,this is one of the best exercises and must not be omitted1 for it accomplishes two purposes4 ,it is a good arm and chest exercise1 and it gives a healthy scalp absolutely free from the dammdruff4 ,,now ,this for a few minutes1 followed by this1 the hot preferably at night4 #h ,at ,last6 ,how to ,reduce ,the title of this chapter indicates to whom it is addressed4 ,all others please refrain from reading1 for it is strictly private and confidential1 and is intended only for those who need it4 ,you thin and you normal had better save it1 though1 for you may qualify later4 ,you are keeping right on reading now6 ,i'm surprised4 ,i wanted to tell my fat friends that the first thing they have to do is to get control of their will power1 and now ,i can't do it4 ,somehow1 will power with a layer of fat on it gets feeble4 ,don't laugh1 you too thin6 ,it gets worse than feeble1 if there is no fat at all and the nervous system is starved1 it--well1 ,i won't say what it does1 for ,i don't want to worry you4 ,sidenote3 ,now ,that ,order ,is ,restored ,i ,will ,resume ,will power1 being feeble to a greater or less degree1 must be bolstered and aided a bit1 to begin with1 so-- ,first ,order ,sidenote3 ,watch ,your ,weight6 ,sidenote3 ,nature ,always ,counts ,tell loudly and frequently to all your friends that you realize that it is unpatriotic to be fat while many thousands are starving1 that you are going to reduce to normal1 and will be there in the allotted time4 ,if you belong to a club1 round up the overweights and form a section4 ,call it the ,watch ,your ,weight--,anti-,kaiser ,class4 ,tax the members sufficiently to buy a good1 accurate pair of scales4 ,meet once a week to weigh4 ,wear approximately the same weight clothes1 and weigh at the same time in relation to eating4 ,do this whether or not you belong to a club4 ,once or twice a week is often enough to weigh4 ,scales vary1 so try to use the same ones4 ,don't be discouraged if some day after you have dieted well you seem to have gained4 ,nature sometimes seems fiendish that way4 ,the excess weight is probably due to a retention of water1 and will not be permanent4 ,however1 don't depend upon this too often6 ,usually1 if you have gained when you think you ought not to1 it is because ,nature has been counting calories and you haven't4 ,have the members listed on a weight chart conspicuously placed near the scales1 and record accurately the weight weekly4 ---------------------------------------- --------------- ,,watch ,,your ,,weight ,,anti-,,kaiser ,,class ---------------------------------------- --------------- ,normal ,weight on ---------------------------------------- ------------- ,members' ,names ,weight,date,date,date,date,date,date ---------------------------------------- -------- ---------------------------------------- -------- ---------------------------------------- -------- ---------------------------------------- -------- ---------------------------------------- -------- ---------------------------------------- -------- ,sidenote3 ,no ,funds for the ,red ,cross ,those not reducing at least one pound per week to be fined soundly and the proceeds given to the ,red ,cross4 ,that won't be a good way to raise funds for the chapter1 though1 for there will be no fines after the first week or so1 when the members find what their maintenance diet should be and are consuming less than that4 ,i will explain this maintenance diet business4 ,you shameless thin ones1 call back your more polite comrades--this is important for all of you4 7,i shall also tell you more fully about this in the last chapter47 ,sidenote3 ,maintenance ,diet ,the maintenance diet is one which maintains you at your present weight1 i4e41 you are not gaining or losing4 ,you may be over or under normal1 but are staying there4 ,the intake equals the outgo4 ,when you eat less than your maintenance diet1 you are going to supply the deficiency with your own fat4 ,so commit yourself on your honor that you are going to reduce or perish--no joke2 you can't tell how near you are to it if you are much overweight4 ,there are two general stages of fatty heart4 ,in the first stage the heart is surrounded by a blanket of fat1 and it also penetrates between the muscles4 ,later1 if it goes on too long1 the heart muscle itself degenerates to fat1 then-- ,sidenote3 ,good-night6 ,shakespeare warns you to make thy body less1 hence thy grace more2 leave gormandizing1 and know that the grave doth gape for thee thrice wider than for other men4 ,second ,order ,sidenote3 ,shrink ,your ,stomach ,your stomach1 long used to an excess of food for your needs--it may not be a large amount--but still1 ,i repeat1 being used to an excess of food for your needs1 your stomach must be disciplined4 ,it is undoubtedly distended1 as it should not be4 ,sidenote3 ,shrink ,your ,stomach ,a good way to show it that you are master is to fast for at least one day--drink nothing but pure water1 hot or cold1 as you prefer4 ,it will protest vociferously and will tell all its friends1 the different organs of your body1 how you are persecuting it1 and they will join the league against you and decide they will oust you from your position1 and you will feel like--but don't mind it2 it will soon know that you mean business1 and1 much chastened and considerably contracted1 will take the next day a very small amount of food very gratefully4 ,sidenote3 ,shrink ,your ,stomach ,if you do not want to be so severe with it you can allow it five glasses of hot or cold skim milk or buttermilk1 one every three hours1 say1 at #aj1a1d1g1 and #aj o'clock4 ,one glass is #hj calories1 five equal #djj calories1 which is not so much4 ,sidenote3 ,or ,mashed ,the baked potato and glass of skim milk diet1 three times a day one day a week1 which has its devotees1 depends upon its low caloric content for its results4 ,there is no magic in it1 no yeast business which reduces4 ,this is most wholesome1 however1 for potatoes contain a large amount of the potassium salts1 which tend to counteract the effects of uric acid1 and thus are good for the gouty type4 ,sidenote3 ,mono-,diets ,the beefsteak1 the milk1 and the fruit diets are also good4 ,one can gain as well as lose on the milk diet1 all depending on number of calories consumed1 and it is an excellent method for both4 ,the beefsteak diet is beneficial for a short time1 but too much protein over a long period has been shown to be harmful4 ,an exclusive fruit diet is excellent for reduction4 ,low calorie days can be repeated once a week if necessary in order to keep the stomach in good order4 ,fruit juice1 one-quarter glass1 or fresh fruit1 can be substituted for the skim milk1 and you may prefer it4 ,sidenote3 ,but ,you ,do ,not ,have ,to ,you could keep on this for some time1 or fast for some time1 and probably be much benefited4 ,i fasted five days once1 or rather fruit-juiced five days4 ,i lost about ten pounds1 ,i think1 and my heart1 which had begun to carry on1 was relieved4 ,sidenote3 ,sob ,stuff ,it was during that period of which ,i have spoken1 and of which ,i am ashamed2 for ,i had my ,m4,d4 degree then and should have known better4 ,but you know we have good authority that it is easier to teach twenty what were good to be done than to be one of twenty to follow our own teaching4 ,third ,order ,sidenote3 ,you ,are ,down to ,business ,sidenote3 ,and ,maybe ,diabetes ,now you will have to reckon on the amount of food or number of calories you need per day4 ,review the rule ,i have given4 ,you find for your age and normal weight that you will need1 let us say for example1 #bbjj calories4 ,you have probably been consuming twice that amount and either storing it away as fat or as disease4 7,it is surprising how small an excess will gradually add up pounds of fat4 ,for instance1 three pats of butter or three medium chocolate creams a day1 if over the maintenance limit1 would add approximately #bg pounds a year to your weight67 ,now you are to reduce your maintenance diet--the #bbjj calories we are taking for example--to #abjj calories--quite a comfortable lot1 you will find4 ,you will be surprised how much #abjj calories will be if the food is judiciously selected4 ,sidenote3 ,after ,all1 ,hunger ,is ,much ,more ,agreeable ,than ,apoplexy ,you may be hungry at first1 but you will soon become accustomed to the change4 ,i find that dry lemon or orange peel1 or those little aromatic breath sweeteners1 just a tiny bit1 seem to stop the hunger pangs2 or you may have a cup of fat-free bouillon or half an apple1 or other low calorie food4 7,count the calories here47 ,one thousand calories less food per day equals four ounces of fat lost daily--approximately #h pounds per month4 ,if you do not want to lose so fast1 do not cut down so much4 ,fourth ,order ,sidenote3 ,you ,register ,joy ,you may eat just what you like--candy1 pie1 cake1 fat meat1 butter1 cream--but--count your calories6 ,you can't have many nor large helpings1 you see2 but isn't it comforting to know that you can eat these things8 ,maybe some meal you would rather have a #cej-;calorie piece of luscious pie1 with a delicious #aej-;calorie tablespoonful of whipped cream on it1 than all the succulent vegetables ,luther ,burbank could grow in ,california4 ,my idea of heaven is a place with me and mine on a cloud of whipped cream4 ,sidenote3 ,you ,registered ,too ,high ,now that you know you can have the things you like1 proceed to make your menus containing very little of them4 ,fifth ,order ,this is going to be your chief business and pursuit in life for the next few months1 this reducing of your weight4 ,however1 keep up your ,red ,cross and all other activities1 fast and furiously1 so that you won't be thinking about yourself4 ,sidenote3 ,more ,warnings ,don't reduce more than two or three pounds a week2 two or less is better4 ,if you are too cannibalistic1 your heart1 kidneys and nervous system are liable to suffer--you yourself are supplying too much fat in your dietary1 and there are other scientific reasons against reducing too rapidly4 ,however1 you may find that the first week or so you may reduce five or seven pounds2 but don't worry about this1 for that is a slushy1 watery fat that goes easily4 ,if a claim like a cold should attack you1 and after spraying nose and throat frequently with an antiseptic1 and then denying the claim vigorously1 it persists in running a severe course1 better go back to maintenance diet for a few days4 ,sidenote3 ,not ,even ,while ,cooking ,don't taste6 ,you will find the second taste much harder to resist than the first4 ,if you have allowed in your daily program something between meals 7a good plan71 take it1 but not otherwise4 ,try not to overeat at any time1 and thus undo the work that perhaps has taken you two or three days to accomplish4 ,it will be all right occasionally1 possibly one day a week1 to eat up to your maintenance diet1 but don't1 ,i beg of you1 go over it so that you will gain4 ,you will be tempted quite frequently1 and you will have to choose whether you will enjoy yourself hugely in the twenty minutes or so that you will be consuming the excess calories1 or whether you will dislike yourself cordially for the two or three days you lose by your lack of will power4 ,sidenote3 ,i ,ought ,not to ,do ,this ,i am afraid ,i am going to tell a story4 ,i feel as though ,i were1 and ,i don't want to4 ,it is one ,i heard years ago at a teachers' convention at ,riverside1 when ,i was a tender1 unsuspecting young school teacher1 so it is perfectly good1 albeit senile--and it illustrates my point so well--so well--well1 you have to put yourself in the place of the little chaps1 ,billie and ,johnnie1 of the kindergarten4 ,sidenote3 ,a ,little ,anatomical ,story ,it seems it was customary to bring a lunch1 and ,little-new-boy had come without one4 ,teacher asked ,billie would he share8 ,no1 sturdily2 not he4 ,but little ,johnnie1 he would4 ,some time later1 ,johnnie1 with a frantic waving of his hand1 and with just pride in his generosity1 informed the class that he had shared his lunch with ,little-new-boy and he felt good is his little heart4 ,billie stood his ground and stoutly declared that he ate his and he felt good in his little belly4 #i ,autobiographical ,i did not give our thin friends a sample menu for fear it would upset them2 but nothing can upset your digestion1 ,i know4 ,however1 ,i will not give you a sample menu1 either1 but will tell you what ,i eat when ,i go on a reduction regime1 which for me is #abjj ,calories4 ,you will notice1 most of my calories ,i have at dinner in the evening4 ,you may not like this1 but would rather have yours spread over the entire day2 and you can suit your fancy1 for it makes no difference as long as your total number per day stays within your reduction limit4 ,sidenote3 ,make ,out ,several ,menus if ,you ,like ,don't think you have to follow my menu4 ,you might gain on it6 ,study the ,key and select your own4 ,many will lose by going on the no-breakfast plan1 or the no-lunch plan4 ,if they do reduce1 it is because they have lowered their daily consumption of food1 and not because of the no-breakfast or no-lunch plan per se4 ,fat seems to melt faster when the chief meal is in the middle of the day1 and with only #bjj or #cjj calories of fruit for the evening meal4 ,in this way you slim while you sleep4 ,,my ,,breakfast #a slice very dry coarse bread toast #a_/d in4 thick #ej ,c4 ,butter1 #a_/d cu4 in #be ,c4 ,hot water flavored with coffee #jj ,c4 ----- ,total #ge ,c4 ,sidenote3 ,slim ,while ,you ,sleep6 ,clever8 ,you may prefer many more calories for breakfast1 or none at all4 ,this may not look good to you1 but it means an awful lot in my young life1 after my exercise and bath1 to sit down to my little breakfast and read the papers4 ,recently ,i have found that two cups of moderately hot water with the juice of a lemon answers just as well as the toast and watery coffee1 and is probably better4 ,you might like some fruit4 ,,my ,,luncheon #a corn muffin--,i am patriotic #abe ,c4 #a pat butter #ajj ,c4 #a cup coffee with #a tbsp4 cream #ej ,c4 ------ ,total #bge ,c4 ,if you are patriotic and constipated1 substitute one bran muffin4 ,you can see that this is in reality a further extension of my sumptuous breakfast4 ,if ,i get tired of this1 ,i add a salad of ,lettuce1 large amount1 practically #jj ,c4 ,roquefort cheese dressing #ajj ,c4 ,i am very fond of this ,roquefort cheese dressing2 #a-a_/h;in4 cube of cheese in a little vinegar1 no oil1 keeps it within the hundred calories4 ,you might prefer a baked apple or two tomatoes1 or a dish of prunes1 or #c oz4 of cottage cheese4 ,the chief thing is to take what you like1 not what ,i like4 ,count your calories4 ,,my ,,dinner ,sidenote3 ,i ,don't ,mean ,your ,husband's ,dessert1 ,i ,mean ,my ,husband's4 ,my ,word6 ,i ,got ,out of ,that ,quick6 ,vegetable soup1 or bouillon1 no fat2 or small oyster cocktail #be ,c4 ,lean meat1 or unthinking lobster or fish1 #e or #f oz #cjj ,c4 ,large serving of uncooked lettuce or cabbage1 practically #jj ,c4 ,mayonnaise or oil1 #a_/b dsp #ej ,c4 #a large dish tomatoes1 or cauliflower1 or string beans1 or carrots1 or turnips 7,i hate turnips--just put them down so you can see you can have them if you like7 #be ,c4 #a medium slice bread1 or #a medium potato #ajj ,c4 #a pat butter #ajj ,c4 #ajj calories of your husband's dessert #ajj ,c4 ,water #jj ,c4 #a cup cereal coffee1 clear1 practically #jj ,c4 -------- ,total #gjj ,c4 ,,summary ,breakfast #ge ,c4 ,luncheon including salad #cge ,c4 ,dinner #gjj ,c4 ------- #aaej ,c4 ,that leaves me #ej more calories to total #abjj1 to take before retiring if ,i am hungry4 ,you should leave this #ej calories to take before retiring1 because if you are hungry you will find it very difficult to go to sleep4 ,a small cup of hot skimmed milk tends to be a sedative4 ,hunger1 like cold feet1 is hard to go to sleep on4 ,sidenote3 ,for ,both ,sexes ,if there is one thing more important than another1 it is thorough mastication4 ,sidenote3 ,sometimes ,i ,take ,more ,than #ajj ,calories of ,my ,husband's ,dessert4 ,i ,love ,fat ,men1 ,but ,i ,don't ,want to ,be ,married to ',em ,this applies to the thin as well as to the fat1 and to the child as well as to the adult4 ,take a moderate mouthful and rassel with it until it is automatically swallowed4 ,chew until it is all gone before you put any more in your mouth4 ,there is no better way of jollying yourself into thinking that you have had all you want than this ,fletcherizing habit1 and it takes the same time to consume one-half the amount of food you have been in the habit of eating4 ,i will allow you all the water you want1 in reason2 in fact1 ,i advise it while you are reducing1 both at the meals and between meals4 ,the only precaution is that at the meals it should not be drunk while food is in the mouth1 for this would tend to lessen thorough mastication4 ,now1 ,madam and ,madam's husband1 when are you going to begin this important business of reducing8 ,after the holidays8 ,tomorrow8 ,no6 ,right now4 ,the sooner you get started1 the better4 ,the chief thing to do1 and the hardest1 is to get started and to get the habit4 ,after the first three days you will not dread it2 in fact2 you will feel so much better that you will not be willing to go back to your old habits of overeating4 ,now let's review a bit what you are to do4 ,sidenote3 ,plan the ,day ,before ,first3 ,pledge yourself to yourself1 and to someone else1 so you will be ashamed to fail4 ,there is a great deal of psychology to reducing4 ,use strong auto-suggestion4 ,decide just how much you are going to eat in advance of the meal--so many calories1 no more6 ,this sounds foolish1 but it helps wonderfully4 ,second3 ,begin with a fast or a low caloric diet for the first day2 keep it1 if necessary1 one day weekly4 ,sidenote3 ,low ,bridge on ,fats and ,pastries ,third3 ,study food list and make out menus the caloric totals of which are less than your maintenance diet4 ,have a fairly balanced diet1 some fat1 some carbohydrates1 some protein1 and a good amount of green vegetables and fruit4 ,have #bjj-cjj ,c's of protein4 ,fourth3 ,masticate every morsel with such thoroughness that it is automatically swallowed4 ,fifth3 ,keep up your activities--,red ,cross and other relief work4 ,sixth3 ,remember that you will feel good in your little heart when you resist temptation to overeat1 and when you don't1 you won't feel good anywhere4 ,seventh3 ,some vigorous exercise every day4 ,sidenote3 ,there ,is ,life ,substance and ,intelligence in ,chocolate ,creams6 ,,note3 ,if there comes a time when you think you will die unless you have some chocolate creams1 go on a c4c4 debauch4 ,i do1 occasionally1 and will eat as many as ten or so2 but ,i take them before dinner1 then me for the balance of my dinner-- #a bowl of clear soup #be ,c4 #a cracker #be ,c4 ------ ,total #ej ,c4 ,and thus1 you see1 every supposed pleasure in sin 7eating7 will furnish more than its equivalent of pain 7dieting7 until belief in material life 7chocolate creams7 is destroyed4 ,review #a4 ,describe your stomach4 #b4 ,if there is one thing more important than another1 what is it8 #c4 ,repeat the five orders in chapter #h4 #d4 ,repeat the warnings4 #e4 ,work the following example3 ,x gains #be pounds during the year4 ,how many calories has he averaged daily over his maintenance diet8 ,,key3 #be lbs4 fat #djj oz4 fat4 #a oz4 fat represents #bge ,c4 food consumed4 #djj oz4 #djj x #bge1 or #aaj1jjj ,c4 #aaj1jjj #cfe #cja ,c4 ,answer4 ,x has eaten #cja ,c4 per day more than necessary4 #f4 ,how many calories have you averaged daily over your maintenance diet8 ,and what could you have left off your menu and kept from gaining all that weight8 #aj ,testimonials ,sidenote3 ,from the ,field ,after you have reduced or gained1 let me share your joys4 ,write me a little note4 ,you need not sign your name if you don't want to4 ,i anticipate the following3 ,,dear ,,doctor3 ,i am so grateful to you1 ,dr4 ,lulu ,hunt ,peters1 for what you have done for me4 ,after reading your book1 ,diet and ,health1 with ,key to the ,calories my chronic case of meanness--,i mean leanness--was absolutely cured4 ,my weight1 which was 444 now is 444 and ,i am on my way to normal4 ,i am fond of you4 99 99 99 99 99 ,,dearest ,,doctor3 ,i cannot be too grateful to you1 dear ,doctor ,lulu ,hunt ,peters1 for your book ,diet and ,health1 with ,key to the ,calories1 for ,i have lost 444 pounds6 ,my weight was 444 and now is 444 and ,i am on my way to normal4 ,i should be ungrateful indeed if ,i did not mention that while reading the book a chronic case of dammdruff which ,i had had for years1 and which had been given up by six specialists1 was absolutely cured4 ,i adore you6 99 99 99 99 99 ,sidenote3 ,a ,wonderful ,demonstration ,,dear ,,doctor3 ,for your book1 ,diet and ,health1 with ,key to the ,calories1 words are inadequate to express my thanks4 ,for ,i have been delivered from a chronic affliction of many years' duration1 for which ,i had tried all known methods of cure4 ,i refer to the smoking of cheap cigars by my husband4 ,he suddenly found he had no desire for the noxious weed6 ,your arm and leg exercises are wonderful4 99 99 99 99 99 #aa ,an ,apology and ,some ,amendments ,on re-reading this literary gem1 humorous classic1 and scientific treatise on weight reduction and gaining1 ,i see that ,i have a very intimate mixture of the thins and the fats4 ,but that is as it should be for balance4 ,i had intended to keep you strictly separate1 but the preaching1 the exercises1 the dry definitions1 the ,key to the ,calories1 and so forth1 was matter that was applicable to both1 so it could not be done4 ,sidenote3 ,watch ,your ,weight ,i have just got to bring this to a close now1 if ,i have it ready as ,i promised1 for the lecture1 ,watch ,your ,weight6 ,i am glad of it1 too4 ,i am getting so 444 funny it is painful4 ,i will close with the next chapter4 ,it will be beautifully scientific1 but not funny1 ,i promise4 ,some ,amendments ,sidenote3 ,no4 #a ,you perhaps have noticed that my first chapter is called ,preliminary ,bout1 and then ,i have gone on to describe a club meeting4 ,i am aware that ,p4,b4 is a prize fighting term1 and ,i meant it for the picture of me fighting myself1 not for the club meeting4 ,i have attended many club meetings1 and in none of them have ,i ever seen any fighting that would have taken any prize anywhere1 although ,i will say ,i have seen and have myself personally conducted some very classy stuff4 ,sidenote3 ,no4 #b ,i do not use slang4 ,i use only the purest1 most refined1 and cultured ,english4 ,i leave slang to those who can get by with it and put it over4 ,so where ,i have used dashes you may use your favorite slang words4 ,mine were deleted by the censors4 ,sidenote3 ,no4 #c 7a7 ,mrs4 ,ima ,gobbler is not really fat enough to be called a fat--6 ,she is only #dj or #ej pounds overweight1 but she is fond of me and ,i took liberties with her4 ,she is a darling4 ,sidenote3 ,no4 #c 7b7 ,she is a purist1 too4 ,i called her up after ,i put her in my book1 and ,i said1 ,you are fond of me1 aren't you1 ,mrs4 ,gobbler8 ,and she said1 ,youbetcha4 ,and you are a good sport1 aren't you8 ,surest thing you know6 ,that's good1 for ,i have said a horrid thing to you4 ,i had to1 in order to stop the club discussion4 ,and she responded soulfully1 ,go to it1 ,kid6 ,sidenote3 ,no4 #d ,mrs4 ,sheesasite's husband did not really have to buy her a pair of freight scales2 that is just a gentle josh4 ,the ordinary scales will weigh #cjj pounds1 ,i believe4 ,she is also a dear4 ,sidenote3 ,no4 #e ,my husband's eyes are not really green1 nor is he cross-eyed4 ,they are the loveliest1 softest brown4 ,the green eyes belong on the maternal side of this house4 ,sidenote3 ,no4 #f ,my artist is not really noted4 ,he is just an ordinary adorable ten-year-old boy kiddie4 ,aren't his little figures the dearest ever8 99 99 99 99 99 ,sidenote3 ,doing ,my ,bit ,all the characters in my book are friends of mine4 ,perhaps you had better substitute were for are4 ,there was one woman mentioned in my original manuscript and my husband said what have you put her in for ,pattie8 7a corruption of ,pettie1 a ,h4moon hangover7 she is no friend of yours3 she knocks you4 ,and ,i said loftily like1 ,i want you to know ,ijit 7corruption of ,idiot1 also a ,h4moon hangover7 ,i am above personalities she is prominent and besides she is fat especially in the feet and head and she doesn't know it and he said that doesn't make any difference you do not have to immortalize her and ,i said ,i would look up the authorities on the subject and he said he was authority enough and ,i said ,i would see what the other authorities said anyway and ,i did and ,i found one most eminent that said you should love your enemies but none that said you should immortalize them so ,i said ,i'd drop her and he said he should say so and so ,i did4 ,illustration3 ,dear ,enemy ,unimmortalised --,all the characters in my book are friends of mine4 ,perhaps you had better substitute were for are4 #ab ,maintenance ,diet and ,conclusions ,illustration3 ,maintenance ,diet #ajjj ,c4 over #ajjj ,c4 under ,sidenote3 #ast ,circle ,,the ,,heavy circle represents the amount of daily food 7number of calories7 which will maintain you at present weight4 ,it may be your weight is too much or too little1 but this is your maintenance diet for that weight4 ,sidenote3 #bnd ,circle ,,the ,,second circle represents a daily diet containing more than necessary for maintenance2 for example1 let us say #ajjj calories more4 ,this #ajjj calories of food is equivalent to approximately #d ounces of fat #ajjjbee 7#a oz4 fat #bee ,c472 #d ounces of fat daily equals #h pounds a month which will be added to your weight1 and1 if not needed by the system1 will deposit itself as excess fat4 ,or the toxins arising from the unnecessary food will irritate the blood vessels1 causing arterio-sclerosis 7hardening of the arteries71 which in turn may cause kidney disease1 heart disease1 or apoplexy 7rupture of artery in the brain71 and maybe death before your time4 ,on the other hand1 if you are underweight and the added nourishment is gradually worked up to1 it will improve the health and cause a gain of so much 7theoretically1 and in reality if kept up long enough74 ,sidenote3 #c;d ,circle ,,the ,,third circle represents a diet containing less than the maintenance2 again1 for example1 say #ajjj calories less4 ,here the #ajjj calories must be taken from the body tissue1 and fat is the first to go1 for fat is virtually dead tissue4 ,this #d ounces of fat daily which will be supplied by your body equals in six months #dh pounds4 ,there are in ,america hundreds of thousands of overweight individuals2 not all so much overweight as this1 but some considerably more so4 ,if these individuals will save #ajjj calories of food daily by using their stored fat1 think what it would mean at this time4 ,sidenote3 ,savings ,not only an immense saving of food to be sent to our soldiers and allies and the starving civilians1 and of money which could be used for ,liberty ,bonds1 the ,red ,cross1 and other war relief work1 but a great saving and a great increase in power2 for there is no doubt that by reducing as slowly and scientifically as ,i have directed1 efficiency and health will be increased one hundred fold4 ,if1 as illustrated in the third circle1 the #ajjj calories or less is eaten and the individual already is underweight1 with no excess fat1 then this amount will be taken from the muscles and the more vital tissues1 and the organism will finally succumb4 ,before this time is reached there will be a great lowering of resistance1 and the individual will be a prey to the infectious diseases4 ,it must be remembered that in children the growth of the whole body is tremendously active1 and especially that of the heart and nervous system4 ,if the nervous system is undernourished1 it becomes disorganized and undeveloped4 ,this is apt to be expressed in uncertain emotional states1 quick tempers1 and a predisposition to convulsions4 ,the heart1 if undernourished1 lays its foundation for future heart disease1 and the whole system will be injured for life4 ,anything that impairs the vigor and vitality of children strikes at the basis of national welfare4 ,sidenote3 ,the ,food ,administration ,emphasizes ,this ,you can see from this how extremely important it is that1 in our need for the conservation of food1 only those who can deny themselves and at the same time improve their health and efficiently should do it4 ,it will be no help in our crisis if the health and resistance of our people be lowered and the growth and development of our children be stunted4 ,we1 the hundreds of thousands of overweight citizens1 combined with the hundreds of thousands of the normal who are overeating to their ill1 can save all the food that is necessary4 ,we are anxious1 willing1 eager to do this4 ,now we know how1 and we will4 ,food ,will ,win the ,war ,,watch ,,our ,,weight6 #ac ,three ,years ,later ,february1 #a1 #aiba ,an ,added ,chapter in ,which ,are ,offered ,twenty-one ,suggestive ,menus ,after nearly two years with the ,american ,red ,cross in the ,balkans ,i return to find the little book has been carrying on in my absence--,i write this for the fifth edition--and my publishers insisting that ,i must furnish some more menus4 ,they affirm that there are many who do not care to or cannot figure out their own4 ,after being so long under military discipline ,i obey now instinctively1 although ,i do not want to do this4 ,but you know publishers4 ,they say that if there are menus for those who do not have the desire to compute them1 the usefulness of the book will be increased4 ,publishers are so altruistic4 ,now far be it from me to scorn the possibility of increased sales myself4 ,so ,i comply1 and after you are reduced you will have the energy and the increased keenness to scout around in the calories and make out your own4 99 99 99 99 99 ,a little of my ,balkan experience in the reducing line may not be amiss4 ,in ,albania1 where ,i was stationed most of the time1 life is very strenuous4 ,we all had to work hard and expend a great deal of nervous energy4 ,medical calls on foot in the scorching sun over unkind cobblestones1 long distance calls on unkinder mules1 long hours in nerve-racking clinics1 ferocious man-eating mosquitos1 scorpions1 centipedes1 sandflies1 and fleas1 and other unspeakable animals kept us hopping and slapping and scratching4 ,but there was one consolation to me4 ,with this work1 more intensive and more strenuous than ,i had ever done before1 ,i would not have to diet--,i would not have to watch my weight--,i would not have to count my calories6 ,oh1 joy6 ,we lived a community life1 we ,red ,crossers4 ,we had plain blunt food1 ,american canned mostly1 supplemented with the fare that could be eked out of ,albania1 and cooked by an ,albanese who could not be taught that we ,americans were not ,esquimos and did not like food swimming in fat4 ,however1 it tasted good to famished ,red ,crossers1 and ,i ate three meals a day1 confident that ,i would retain my girlish middle-aged slenderness and not have to diet4 ,we had no scales and no mirrors larger than our hand mirrors4 ,our uniforms were big and comfortable4 99 99 99 99 99 ,the ,french who are in charge of ,scutari depart1 the officers leaving to us some of their furniture1 including a full length ,french plate mirror4 ,ordinarily when ,i look in a full-length mirror ,i don't hate myself so much--so it is with some degree of anticipated pleasure that ,i complacently approach1 to get a life-size reflection of myself after many months of deprivation of that pleasure4 ,mon ,dieu6 ,i exclaim4 ,bogomi6 7,serbian--',for the love of ,allah6'7 ,this is no mirror1 ,i mutter4 ,this is one of those musee things that make you look like a ,tony ,sarg picture of ,irvin ,cobb4 ,what's irritating you1 ,dockie8 asks one of the girls1 coming up and standing back of me4 ,i look at her reflection4 ,she does not look like ,irvin ,cobb6 ,peggy1 ,i say tragically1 ,peggy1 do ,i look like my reflection8 ,yes1 dear1 we have all noticed how stout you have been getting4 ,aren't you supposed to be some shark on the subject of ideal weight8 ,and the bitter truth is borne in upon me--no matter how hard ,i work--no matter how much ,i exercise1 no matter what ,i suffer1 ,i will always have to watch my weight1 ,i will always have to count my calories4 ,this is what ,i did then3 ,i stopped going to the breakfast table4 ,i kept some canned milk and coffee in my room1 and made me two cups of coffee4 ,for lunch ,i ate practically what ,i wanted1 limiting myself to one slice of bread or one potato 7we had no butter71 with fruit for dessert4 ,for dinner ,i came down only when the dessert was being served1 and had a share of that with some coffee4 ,i was jeered and derided4 ,you know how in community life we all are as disagreeable as we like1 and still love each other4 ,did not ,i know the desserts were the most fattening part of the meal8 ,i was some authority on how to reduce1 ,i was6 ,in vain ,i told them that it did not matter so long as my total caloric intake did not equal the number that ,i needed4 ,it was not until some months after1 when they saw that ,i was normal weight again1 that they began to realize ,i knew whereof ,i spoke4 ,then came our withdrawal from ,albania and release from duty4 ,after months of canned goods came ,paris with its famous dishes2 ,crme d',isigny avec crme6 ,artichauts an beurre6 ,patisseries francaises6 ,oo lala6 ,again ,i said calories be dashed6 ,i can reduce when ,i get home4 ,i had no delusions now1 you see4 99 99 99 99 99 ,and now ,i am home trying to help raise the funds for the starving children of ,central ,europe1 and explaining to my friends that while there is a food shortage in ,europe it is not because ,i was there2 and that ,i am reducing and the money that ,i can save will help keep a child from starving1 and that they can do the same2 that for every pang of hunger we feel we can have a double joy1 that of knowing we are saving worse pangs in some little children1 and that of knowing that for every pang we feel we lose a pound4 ,a pang's a pound the world around we'll say4 ,every once in a while you hear that the caloric theory has been exploded4 ,there is no caloric theory4 ,therefore none to explode4 ,calories are simply units for measuring heat and energy and never will be exploded any more than the yard or meter theory will be exploded4 ,foods must contain essential salts and the growth and health maintaining elements4 ,these cannot be measured by calories4 ,the quantity of heat or energy production but not the quality of the foods is measured in calories1 and one must have a knowledge of the qualities also4 ,no scientifically educated individual has ever thought otherwise4 ,the chief objection to following the advice of the numerous laymen who write eat-and-grow-thin menus is that they advise the elimination of all fats1 sugars and starches4 ,they lose sight of the fact1 or they do not know1 that the obese individual--,i dislike that term--will have to have a balanced diet even while reducing if he is to maintain his health4 ,one will lose weight on these menus1 but as very many can testify they lose their health also4 ,one cannot live on an unbalanced diet for any length of time without becoming unbalanced also4 ,and furthermore the over-weighter will always have to diet more or less1 and will have to have menus which he can continue to use4 ,after normal weight is reached he will not have to be nearly so abstemious1 but the same dietetic errors which produced overweight in the first place will produce it again4 ,so he must know something of dietetics and he must have a balanced diet4 ,now ,i shall make out some balanced menus1 #abjj ,c's a day1 being careful to include a large amount of the leafy vegetables and some milk or its products1 the foods that ,mc,collom calls ,,protective ,,foods because they contain in a large measure the essential mineral salts1 and those vital elements he has called ,fat soluble ,a and ,water soluble ,b--others call vitamines--which he has proved to be so vital and necessary for growth in the young and the maintenance of health in the adult4 ,i shall also include #bjj-cjj ,c's of protein4 ,the leafy vegetables1 cabbage1 cauliflower1 celery tops1 lettuce1 onion1 ,swiss chard1 turnip tops1 and other leaves employed as greens1 water cress1 etc41 not only contain these vital elements1 but they also exert a favourable influence on sluggish bowels and kidneys4 ,they are low in caloric value1 hence are low in fat-producing properties1 and can be consumed with indiscretion1 properly masticated4 ,it is better while you are reducing to stay away from the dining table when you do not expect to eat4 ,if you are rooming1 get a tiny sterno outfit1 some substitute or coffee1 some canned or dry milk1 some sugar if you use it1 and you can make a hot drink in your room and be independent for your breakfast and your evening meal1 when you decide some day to go without that4 ,do not take more than #ajj calories for your breakfast4 ,that leaves you #aajj calories to be divided during the day if you go on a #abjj calorie schedule4 ,i suggest the following distribution of the calories3 ,breakfast #ajj ,c's4 ,lunch #cej ,tea #ajj ,dinner #fej ,you can reverse the dinner and lunch if you desire4 ,if you do so then have your #ajj calories ,i have allowed for tea time to take just before you retire4 ,on a #abjj calorie schedule arranged as ,i have it you will not be hungry1 ,i assure you4 ,it will not be more than three or four days before your stomach will be shrunk and this amount ,i have allowed you will almost seem like overeating6 ,that is the big idea4 ,shrink your stomach4 ,go on a fast or low calorie day for a day if necessary to get started4 ,see page #ha4 ,i can safely say that any up and around adult will reduce on #abjj calories1 for that will not supply the basal metabolism1 i4e41 the body's internal activities1 such as the beating of the heart1 respiration1 digestion1 excretion1 etc41 and some of the body's stored fat will be called upon to supply the deficiency4 ,how much one will reduce depends on how many calories are actually needed for the internal and the external activities4 ,see pages #bf and #bg4 ,it is not advisable to reduce too rapidly4 ,see page #he4 ,now you have #abjj calories a day to eat4 ,let us think of this in terms of money4 ,you have a limited amount of money every day to spend for food4 ,you must spend it judiciously and get the food you need and want4 ,if you spend the most of it on one article you have that much less for other things4 ,it is possible that some days you will want to spend more than your allowance and you draw on your next day's supply4 ,that will be all right if you remember that you have done so and will spend that much less the next day to equalize your account4 ,you must study to spend wisely and carefully so as to supply your needs1 but you cannot spend more than you have without restitution and retribution4 ,here are the menus3 ,,breakfasts #ajj ,c4 ,each #a4 ,fruit #b med4 apples or #a baked apple with #b tsps4 sugar or #a large orange or #a_/b large grapefruit or #a small cup berries or #a_/b good sized cantaloupe or #b med4 figs or #e prunes #b4 #a cup coffee or cereal coffee44 ,o #a tbsp4 cream444444444444444444#ej ,c #b small tsp4 sugar4444444444444#ej ,c or #b cups with cream alone or sugar alone ---- ,total444444444444444444444444444#ajj ,c #c4 #aj ozs4 skim milk hot or cold or #e ozs4 whole milk444444444444444444444#ajj ,c #d4 #a cup coffee clear4444444444444 #j #a thin slice toast4444444444444#ge ,c #a_/d pat butter44444444444444444#be ,c ---- ,total44444444444444444444444444444#ajj ,c ,note--,the skim milk breakfasts and teas are most desirable because of the protein content4 ,,teas #ajj ,c4 ,each ,see lists for breakfasts4 ,also could have3 #a4 #a cup tea with #a tsp4 sugar #a slice lemon4444444444444444#be ,c #c soda crackers44444444444444#ge ,c ---- ,total4444444444444444444444444444444444 44#ajj ,c #b4 #b small plain cookies tea no cream or sugar444444444444444#ajj ,c #c4 #a chocolate cream #a cup tea or hot water no cream or sugar4444444444444444444#ajj ,c 99 99 99 99 99 ,the following combinations need not be followed arbitrarily4 ,you may change them around if you desire4 ,look in the calorie lists for substitutes of the same classes of foods1 if you do not like my combinations4 ,if you don't care for the #ajj ,c's at tea time you may have that much more for dinner4 #abjj ,c ,,day ,,on ,,arising #b cups hot water with a little lemon juice4 #aj-minute exercise at least ,,breakfast ,coffee or postum with cream or sugar or #aj ozs4 skim milk 7see list of breakfasts74 #ajj ,c ,,lunch #a medium sized head lettuce #a_/c lb444444444444444444444444444 #be ,c #a tbsp4 mayonnaise444444444444444#ajj ,c #a med4 sweet pickle chopped for mayonnaise44444444444444444444444 #be ,c #a-a_/h inch cube cream cheese melted or #c ozs4 cottage cheese444444444444#ajj ,c #a ,toasted ,french roll 7no butter7 444444444444444444444444444444444#ajj ,c ----- ,total444444444444444444444444444444444# cej ,c ,,tea #c crackers with tea and #a tsp4 sugar and #a slice lemon or #aj ozs4 skim or buttermilk or #ajj ,c4 fruit 7see list74444444444444444#ajj ,c ,,dinner ,creamed dried beef on toast ,dried beef #d thin slices #d x #e4ajj ,c ,cut fine and crisped in frying pan with #a_/b tbsp4 butter444444444#ej ,c #a tbsp4 flour browned with above444444444444444444444444444#be ,c ,add #a cup skim milk 7#g ozs47 cook gently444444444444444444444#gj ,c ----- #bde ,c #b slices crisp toast 7pour above over744444444444444444444444444#bjj ,c #a large serving raw celery or raw cabbage444444444444444444444#ae ,c #a large baked apple with #a tbsp4 syrup44444444444444444444444444#abj ,c #a glass skim milk 7#g oz4744444444#gj ,c ,total44444444444444444444444#fej ,c ------- ,grand ,total4444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,arising #b cups hot water1 with a little lemon juice4 #aj-minute exercise at least ,,breakfast ,coffee or postum with cream or sugar or #aj ozs4 skim milk 7see list of breakfasts7444444444444444444444444444#a jj ,c ,,lunch ,celery--eat tender leaves also #aj-ad stalks4444444444444444444#cj ,c ,olives--#e good sized ripe4444444#ajj ,c #a small slice corn bread44444444#ajj ,c #ab ozs4 skim milk or buttermilk4#abj ,c ----- ,total4444444444444444444#cej ,c ,,tea #c crackers with tea with #a tsp4 sugar and #a slice lemon or #aj ozs4 skim milk or buttermilk or #ajj ,c fruit 7see list744444444444444444#ajj ,c ,,dinner ,broiled halibut 7or lean beef7 steak #d-e ozs4 with lemon4444444#aej ,c ,lettuce 7no oil7 average serving4444#j #a slice whole wheat bread or roll4#ajj ,c #a_/b pat butter444444444444444444444#ej ,c ,dessert #a-f pie4444444444444444444#cej ,c #a cup clear postum or coffee44444444#j ----- ,total4444444444444444444#fej ,c ------- ,grand ,total444444444444#abjj ,c #abjj ,c ,,day ,,on ,,arising #b cups hot water with a little lemon juice4 #aj-minute exercise at least ,,breakfast ,coffee or postum with cream or sugar or #aj ozs4 skim milk 7see list of breakfasts7 4444444444444444444444444#ajj ,c ,,lunch ,combination salad ,shredded lettuce #aj leaves444444#j #a large tomato44444444444444444#ej ,c #f stalks chopped celery44444444#ae ,c tender leaves included #a_/b med4 cucumber44444444444444#ae ,c #a med4 grated carrot44444444444#bj ,c ---- #ajj ,c #a_/b tbsp4 mayonnaise or oil444444#ej ,c with vinegar or lemon #a slice whole wheat bread4444444#ajj ,c #aj ozs4 skim milk or buttermilk4#ajj ,c ----- ,total4444444444444444444444444444444444 #cej ,c ,,tea #c crackers with tea with #a tsp4 sugar and #a slice lemon or #aj ozs4 skim milk or buttermilk or #ajj ,c fruit 7see list744444444444444444#ajj ,c ,,dinner ,croquettes of split peas or beans #a_/b cup mashed beans or peas #a_/d cup toast crumbs #a tsp4 cream or canned milk made into croquettes and baked or broiled44444444444444444#bbe ,c ,stewed tomatoes #h ozs4 or #a large fresh tomato4444444444444#ej ,c #a slice bread or #e small pretzels4444444444444444444444#ajj ,c #a double serving lettuce or chopped cabbage or cauliflower4#ae ,c #a slice lemon1 custard or squash pie1 no top crust4444444444444#bfj ,c #a cup clear coffee or postum444444#j ----- ,total44444444444444444444444444#fej ,c ----- ,grand ,total4444444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,arising #b cups hot water with a little lemon juice4 #aj-minute exercise at least ,,breakfast ,coffee or postum with cream or sugar or #aj ozs4 skim milk 7see list of breakfasts7444444444444444444444444444#a jj ,c ,,lunch ,fruit salad #a large orange44444444444444444#ajj ,c #a average apple44444444444444444#ej ,c #a small banana44444444444444444#ajj ,c #b tbsps4 lemon juice444444444444#aj ,c #b small teasps4 sugar44444444444#dj ,c ----- #cjj ,c ,sprinkle with #a tbsp4 grapenuts44#ej ,c ,total4444444444444444444444444#cej ,c ,,tea #c crackers with tea with #a tsp4 sugar and #a slice lemon or #aj ozs4 skim milk or buttermilk or #ajj ,c4 fruit 7see list74444444444444444#ajj ,c ,,dinner #ab moderate sized oysters44444444444444#ajj ,c ,dipped in #a beaten egg and crumbs of #c crackers444444444#aej ,c ,fried gently in #a tbsp4 of bacon or other fat44444444444#abe ,c ----- #cge ,c #b small slices crisped bacon44444#ej ,c #a small dish chow chow with lettuce4444444444444444444444444#be ,c #a slice bread or its equivalent4#ajj ,c #a_/b pat butter4444444444444444444#ej ,c ,dessert #a medium baked apple with no sugar444444444444444444#ej ,c ----- ,total4444444444444444444444444#fej ,c ------ ,grand ,total444444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,arising #b cups hot water with a little lemon juice4 #aj-minute exercise at least ,,breakfast ,coffee or postum with cream or sugar or #aj ozs4 skim milk 7see list of breakfasts7 4444444444444444444444444#ajj ,c ,,lunch #b eggs #afj ,c fried gently in #a tsp4 bacon fat or butter444444444444#dj ,c or soft boiled or poached eggs with #a slice crisped bacon4444#bjj ,c #a roll or #a slice whole wheat bread4444444444444444444444444#ajj ,c ,butter #a_/b pat4444444444444444444#ej ,c ,coffee1 postum or tea clear4444444#j ----- ,total4444444444444444444444444444444444 #cej ,c ,,tea #c crackers with tea with #a tsp4 sugar and #a slice lemon or #aj ozs4 skim milk or buttermilk or #ajj ,c fruit 7see list744444444444444444#ajj ,c ,,dinner #b toasted shredded wheat biscuits4#bjj ,c #b glasses skim milk444444444444444#aej ,c #a dish stewed prunes #h with #a tbsp4 syrup444444444444#bjj ,c #aj-ab peanuts444444444444444444444#ajj ,c ,coffee1 postum or tea clear444444444#j ,c ----- ,total4444444444444444444444444444444444 #fej ,c ----- ,grand ,total444444444444444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,arising #b cups hot water with a little lemon juice4 #aj-minute exercise at least ,,breakfast ,coffee or postum with cream or sugar or #aj ozs4 skim milk 7see list of breakfasts7 4444444444444444444444444#ajj ,c ,,lunch #f oz4 cream soup1 ,potato1 tomato1 clam chowder1 etc4 7use skim milk74444444444#bjj ,c ,shredded cabbage1 lettuce1 celery or any greens--average helping practically444444444444444444444#j ,c #a_/b tbsp4 mayonnaise or oil or #a tbsp4 cream dressing44444444444#ej ,c #b soda crackers444444444444444444#ej ,c #a average apple444444444444444444#ej ,c ----- ,total4444444444444444444444444444444444 #cej ,c ,,tea #c crackers with tea with #a tsp4 sugar and #a slice lemon or #aj ozs4 skim milk or buttermilk or #ajj ,c fruit 7see list744444444444444444#ajj ,c ,,dinner ,carrot and cottage cheese salad 7,the ,home ,dietitian--,comstock7 #a_/b cup ground carrots #a-f cup chopped nuts #c oz4 cottage cheese #c oz4 large lemon 7juice of7444444#bej ,c #h ozs4 consomme1 no fat44444444444444#cj ,c #d crackers or #a roll or slice bread #ajj ,c #a_/b pat butter44444444444444444444444#ej ,c ,average helping lettuce or other greens--no oil4444444444444444444444#j ,dessert--gelatine pudding1 average serving4444444444444444444#abj ,c ,whipped cream #a heaping tbsp44444444#ajj ,c ,coffee or postum or tea clear4444444 #j ----- ,total4444444444444444444444444444444444 44#fej ,c ------ ,grand ,total44444444444444444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,arising #b cups hot water with a little lemon juice4 #aj-minute exercise at least ,,breakfast ,coffee or postum with cream or sugar or #aj ozs4 skim milk 7see list of breakfasts74444444444444444444444444#ajj ,c ,,lunch ,baked beans if canned #c h4 tbsp41 if home baked #a-a_/b44444444444444444444444aej ,c ,pickled beets #e med4 slices444444444 #be ,c ,large amount celery or lettuce or other green leaves4444444444444 #be ,c #a slice toasted ,swedish health bread 7made of oatmeal7 or #a roll4444444444444444444444444444#ajj ,c #a cup coffee or postum clear44444444 #j ,c ,medium apple444444444444444444444444 #ej ,c ----- ,total4444444444444444444444444444#cej ,c ,,tea #c crackers with tea with #a tsp4 sugar and #a slice lemon or #aj ozs4 skim milk or buttermilk or #ajj ,c fruit 7see list74444444444444444444#ajj ,c ,,dinner ,cottage cheese omelet #b med4 eggs44444444444444444444444#afj ,c #c ozs4 cottage cheese4444444444444#ajj ,c #a tbsp4 cream or condensed milk44444444444444444444 #ej ,c ----- #caj ,c ,salt to taste ,bake or fry gently in #a_/b tbsp4 fat4 #dj ,c 7,can substitute #ajj ,c chopped lean meat for cottage cheese7 #a small head celery tender leaves and all444444444444444444444444444 #be ,c #a slice bread or equivalent444444444#ajj ,c ,butter #a_/b1 pat444444444444444444444 #ej ,c #a dish plain stewed tomatoes1 squash1 carrots1 spinach or onions1 etc44444444444444444444444 #be ,c #e almonds or #e peanuts or #b large walnuts444444444444444444444 #ej ,c #aj raisins44444444444444444444444444 #ej ,c ----- ,total4444444444444444444444444444#fej ,c ------ ,grand ,total444444444444444444444#abjj ,c ,finished ,but ,not ,famished ---------------------------------------- ------------------------- ,,weekly ,,weight ,,chart ---------------------------------------- ------------------------- ,month #ast ,week #bnd ,week #crd ,week #dth ,week #eth ,week ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- -------------------- ---------------------------------------- ------------------- ,,total ,c4 ,,per ,,day ---------------------------------------- ------------------- ,month ,sun4 ,mon4 ,tues4 ,wed4 ,thur4 ,fri4 ,sat4 ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ ---------------------------------------- ------------ 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