,diet & ,heal? ,) ,key to ! ,calories ,by ,lulu ,hunt ,pet]s1 ,a4,b41 ,m4,d4 ,ex-,*airman1 ,public ,heal? ,committee ,cali=nia ,f$]ation ( ,wom5's ,clubs ,los ,angeles ,di/rict ,*icago ,! ,reilly & ,lee ,co4 #aiah ,d$icat$ by p]mission to ,h]b]t ,hoov] ,illu/rat$ by ,! ,au?or's ,small ,nephew ,dawson ,hunt ,p]k9s ,! little rascal ,read ,?is ,fir/ ,i am sorry ,i _c devise a key by :i* to read ?is book1 z well z a ,key to ! ,calories1 = sometimes y are to read ! title head+s & side explanations be=e ! text4 ,o!r times y are suppos$ to read ! text & !n ! head+s4 ,x really does n matt] mu* z long z y read !m bo?4 ,be sure to d t4 ,!y are clev]4 ,i wrote !m myself4 ,i h be5 accus$ ( try+ to cat* y com+ & go+1 because ,i h includ$ 9 my book ! "r me?ods ( ga9+ weight1 z well z ^? = los+ weight4 ,b ?is is n ! reason--?\gh ,i don't object to do+ t little ?+--! reason is t ! lack ( k ( foods is ! f\ndation = bo? ov]weight & und]weight4 ,i did want my publi%]s to get ?is out 9 a *eap] edition1 ?9k+ t m p c\ld h x1 & ?us x w\ld be do+ m good2 b !y h conv9c$ me t t idea 0 a false claim ( my mortal m9d1 & t ! m y paid = x1 ! m y w\ld appreciate x4 ,i h receiv$ _m times1 & )\t grumbl+ on my "p1 t5 doll>s = ! same advice giv5 9 my (fice4 ,p]haps on ?is l9e ( reason+ we %\ld h t5 doll>s = ! book4 ,^? ( y :o ?9k s may s5d ! balance on ?r\gh my publi%]s4 ,l4,h4,p4 ,los ,angeles1 ,cali=nia ,june1 #aiah ,,cont5ts #a ,prelim9>y ,b\t #aa #b ,key to ! ,calories #bc #c ,review & ,m ,def9itions #cj #d ,m ,keys & ,m ,calories #cg #e ,veget>ianism vs4 ,meat ,eat+ #ed #f ,! ,delud$ ,ones--,my ,?9 ,fri5ds #ei #g ,ex]cise #fi #h ,at ,la/6 ,h[ to ,r$uce #gg #i ,autobiographical #hh #aj ,te/imonials #if #aa ,an ,apology & ,"s ,am5dm5ts #ih #ab ,ma9t5ance ,diet & ,conclusions #ajb #ac ,?ree ,ye>s ,lat] #ajf ,diet & ,heal? #a ,prelim9>y ,b\t ,rule to ,f9d ,ideal ,adult ,net ,weight ,multiply numb] ( in*es ov] #e ft4 9 height by #e-a_/b2 add #aaj4 ,= example3 ,height #e ft4 #g 94 )\t %oes4 #g x #e-a_/b #ch-a_/b #aaj ------- ,ideal weight #adh-a_/b ,if "u #e ft4 multiply numb] ( in*es "u #e ft4 by #e-a_/b & subtract f #aaj4 ,are ,y ,?9 & ,d ,y ,want to ,ga98 ,sid5ote3 ,don't ,read ,?is ,skip ?is *apt]4 ,x w n int]e/ y 9 ! lea/4 ,i w come to y lat]4 ,i am n p>ticul>ly int]e/$ 9 y anyway1 = ,i _c get y\r po9t ( view4 ,h[ any "o c want to be any?+ b ?9 is beyond my intellig5ce4 ,h[ev]1 kn[+ t !re are su* delud$ individuals1 ,i h be5 con/ra9$ to give y advice4 ,y won't f9d x spontane\s nor f ! he>t1 b if y foll[ my directions ,i w gu>antee t y w ga92 provid+1 ( c\rse1 y h no organic tr\ble2 & ! *ances are t by giv+ prop] att5tion to y\r diet y w ga9 anyway1 & maybe 9 pass+ lose y\r tr\ble4 ,:o kn[s8 ,sid5ote3 ,bad ,bus9ess ,9 w> "t x is a crime to ho>d food1 & f9es & imprisonm5t h foll[$ ! expos ( su* practices4 ,yet !re are hundr$s ( ?\s&s ( individuals all ov] ,am]ica :o are ho>d+ food1 & t "o ( ! mo/ preci\s ( all foods6 ,!y h va/ am\nts ( ?is valuable commodity /or$ away 9 _! own anatomy4 ,illu/ration3 cont5ts not$ ,n[ fat individuals h always be5 consid]$ a joke1 b y are a joke no long]4 ,in/ead ( be+ look$ ^u ) fri5dly tol]ance & amusem5t1 y are n[ view$ ) di/ru/1 suspicion1 & ev5 av]sion6 ,h[ d>e y ho>d fat :5 our nation ne$s x8 ,y don't d>e to any long]4 ,y nev] want$ to be fat anyway1 b y did n "k h[ to r$uce1 & x is prov]bial h[ little y eat4 ,:y1 !re is ,mrs4 ,natty ,b4 ,slymm1 :o is beautifully ?91 & %e eats twice z mu* z y d1 & does n ga9 an ounce4 ,y "k positively t eat+ has no?+ to d ) x1 = "o "t y diet$1 didn't eat a ?+ b :at ! doctor ord]$1 besides y\r regul> meals1 & y actually ga9$4 ,y are 9 despair ab\t be+ any?+ b fat1 &--6 h[ y hate x4 ,b *e] up4 ,i w save y2 yea1 ev5 z ,i h sav$ myself & _m1 _m o!rs1 s w ,i save y4 ,sid5ote3 ,spirituality vs4 ,mat]iality ,sid5ote3 ,a ,long1 ,long ,battle ,x is n 9 va9 t all my life ,i h _h to fight ! too1 too solid4 ,:y1 ,i c rememb] :5 ,i 0 a *ild ,i 0 always be+ consol$ by be+ told t ,i w\ld outgr[ x1 & t :5 ,i matur$ ,i w\ld h "s %ape4 ,nev] c ,i tell pa!tically :5 ,i 0 m>ri$ ,i weigh$ only "o hundr$ eighte51 & look at me n[4 ,no1 ,i 0 a delicate slip ( "o hundr$ & sixty-five :5 ,i 0 tak54 ,i nev] w tell y h[ mu* ,i h weigh$1 ,i am s ?or\ghly a%am$ ( x1 b my normal weight is "o hundr$ & fifty p\nds1 & at "o "t !re 0 sev5ty p\nds m ( me ?an !re is n[1 or has be5 s9ce ,i knew h[ to control x4 ,i 0 n s %ameless z t v long1 & z ,i look back ^u t %ort p]iod ,i feel l refund+ ! com=table sal>y receiv$ z sup]9t5d5t ( an hospital2 = ,i "k ,i 0 only sixty-five p] c5t effici5t1 = effici5cy decreases 9 direct proportion z excess weight increases4 ,ev]ybody kn[s x4 ,! ,meet+ ,is ,n[ ,op5 = ,discussion ,jolly ,mrs4 ,%eesasite has ! floor & wants "s que/ions answ]$4 ,y "k ,mrs4 ,%eesasite2 h] husb& rec5tly b\ght h] a pair ( freight scales4 ,sid5ote3 ,mrs4 ,%eesasite ,:y is x1 ,doctor1 t ?9 p c eat s mu* m ?an fat p & /ill n ga98 ,sid5ote3 ,me ,answ]+ ,fir/3 ,?9 p are usually m active ?an fat p & use up _! food4 ,second3 ,?9 p h be5 prov$ to radiate fifty p] c5t m heat p] p\nd ?an fat p2 9 o!r words1 fat p are regul> fireless cook]s6 ,!y hold ! heat 91 x _c get out ?r\gh ! pack+1 & ! food :i* is also conta9$ !re9 goes m]rily on ) fi5di% regul>ity1 deposit+ itself z fat4 ,illu/ration3 ,fireless ,cook]s4 ,& !re are baby fireless cook]s & *ildr5 fireless cook]s4 ,! same dietetic rules apply to !m z to ! adult4 ,i recognize ,mrs4 ,t9y ,weyaton2 !n y1 ,mrs4 ,knott ,little4 ,sid5ote3 ,mrs4 ,weyaton ,we h he>d y say t fat p eat too mu*1 & /ill we eat s little8 ,sid5ote3 ,me ,aga9 ,yes1 y eat too mu*1 no matt] h[ little x is1 ev5 if x be only "o bird-se$ daily1 if y /ore x away z fat4 ,=1 he>k52 food1 & food only 7sometimes plus alcohol7 make? fat4 ,n wat]--n air--v]ily1 no?+ b food make? fat4 7,& betwe5 y & me1 ,mrs4 ,weyaton1 j confid5tial l--don't tell x--we "k t ! small appetite /ory is a my?47 ,sid5ote3 ,mrs4 ,knott ,little ,b1 ,doctor1 is x n true t "s individuals inh]it ! t5d5cy to be fat1 & c n help x1 no matt] :at !y d8 ,sid5ote3 ,doctor ,answ] to fir/ "p--,yes4 ,answ] to second "p--,no6 ,x is n true t !y _c help x2 !y h to "w a little h>d]1 t is all4 ,x is true t be+ fat is a disease ) "s1 due to imp]fect work+ ( ! int]nal secretory gl&s1 su* z ! ?yroid1 g5]ative gl&s1 etc42 b t is n true fat su* z y h4 ,y\rs1 & t ( ! o!r memb]s :o are int]e/$1 is due to ov]eat+ & und]ex]cis+4 ,sid5ote3 ,n8 ,^? diseas$ individuals %\ld be "u ! c>e ( a physician4 ,probably ! secretory gl&s are some:at inactive or sluggi% 9 ! heal?y fat individual4 ,i use ! ^w heal?y "h 9 contradi/9ction to ! o!r type4 ,9 reality1 individuals v mu* ov]weight are n really heal?y1 & !y %\ld also visit _! physician4 ,yes1 ,mrs4 ,ima ,gobbl]8 ,sid5ote3 ,mrs4 ,ima ,gobbl] ,sid5ote3 ,doctor ,de> ,b1 ,doctor de>1 :at's ! use ( diet+8 ,i only get fatt] aft] ,i /op4 7,answ]+ delicate l1 = ,i'm fond ( h] & %e is s5sitive73 ,y fat--6 ,y make me fatigu$6 ,y nev] diet long en\gh to get out ( ! fireless cook] class4 ,if y did1 y w\ldn't4 ,is !re anyone else :o w\ld l to be recogniz$8 ,no8 ,sid5ote3 ,no?+ ,t ,i ,don't ,"k ,x is well4 ,i w probably answ] m z ,i g along1 = !re is no?+ t ,i don't "k or hav5't /udi$ or tri$ 9 ! r$uc+ l9e4 ,i "k ev]y?+ y h to cont5d )--h[ y no soon] congratulate y\rself on y\r w p[]1 aft] y h dragg$ y\rself by ! w9d[ ) an exposure ( lusci\s fat *ocolates ) curlicues on _! tummies1 ?an ano!r comes into view1 & y h x all to g ?r\gh ) aga91 & h[ y f9ally succumb4 ,i hope sometime x w be a misdemeanor1 puni%able by imprisonm5t1 to display c&y z %amelessly z x is done4 ,_m fond p>5ts ?9k t c&y causes worms4 ,x doesn't1 ( c\rse1 unless x is contam9at$ ) worm eggs1 b1 p]sonally1 ,i wi% e "t ,i ate a *ocolate ,i w\ld get a worm1 !n ,i w\ld escape !m4 ,! *ocolates1 ,i mean4 ,i w tell y m ab\t worms :5 ,i discuss meat4 ,sid5ote3 ,vampires ,sid5ote3 ,malici\s ,animal ,magnetism8 ,i "k h[ y g d[n to de/ruction = peanuts1 ) _! awful fat cont5t4 ,x is t]rible1 ! lure a peanut has = me4 ,d y suppose ,mr4 ,d>w9 c\ld expla9 t8 ,p]haps ,i 0 a little too delicate l 9 my answ] to ,mrs4 ,gobbl]'s "q1--,:at's ! use ( diet+1 %e only gets fatt] aft] %e /ops8 ,s _m ask me t "q1 ) ! fur!r pa!tic addition1--,w !y always h to keep x up8 ,& x ev] irritates me4 ,! answ] is1--,yes6 ,y w always h to keep up diet+1 j z y always h to keep up o!r ?+s 9 life t make x wor? liv+--be+ neat1 be+ k9d1 be+ t5d]2 read+1 /udy+1 lov+4 ,y w n h to be ne>ly s /r5u\s aft] y get to normal2 b y might z well recognize n[1 & accept x z a fact1 t nei!r y nor anybody else w be able to eat beyond y\r ne$s )\t accumulat+ fat or disease1 or bo?4 ,i love ,billy ,sunday's classical answ] to ! objection t 8 conv]sions 7 n p]man5t4 ,he respond$3 ,nei!r is a ba?6 ,,:5 ,,y ,,/>t ,,to ,,r$uce y w h ! foll[+ to combat3 ,sid5ote3 ,a ,combat ,fir/3 ,y\r husb&1 :o tells y t he does n l ?9 wom54 ,i almo/ hate my husb& :5 ,i ?9k h[ long he kept me "u t delusion4 ,n[1 ( c\rse1 ,i "k all ab\t 8 jeal\s disposition1 & h[ he did n want me to be attractive4 ,illu/ration3 ,gre56 ,second3 ,y\r si/]1 :o says1 ,goodness1 ,l\1 b y look old today2 y look$ lots bett] z y 74 ,illu/ration3 ,sweet ,peace ,?ird3 ,y\r fri5ds1 :o tell y t y are j "r n[2 don't lose ano!r p\nd6 ,& o!r fri5ds :o tell y *e]ful tales ( p !y h kn[n :o r$uc$1 & :o w5t into a decl9e1 & f9ally di$4 ,sid5ote3 ,to ,avoid ,slack 9 ,y\r ,neck1 ,d\ble & ,triple ,*9s1 ,massage ,vigor\sly ,up & ,d[n1 ,n ,crossways ,sid5ote3 ,i ,am ,int]e/+ ,b y mu/ n m9d !m4 ,smile1 & tell !m t y "k all ab\t x1 & don't worry4 ,g s]5ely on y\r way1 confid5t 9 y\r he>t t y w look fully t5 ye>s y\ng] :5 y get d[n to normal1 no matt] h[ y look 9 ! int]im4 ,i don't see :y wom51 & m51 too1 7secretly7 worry s mu* ab\t wr9kles4 ,if ! increas$ wr9kles on ! face are accompani$ by increas$ wr9kles 9 ! gray matt]1 'tis a consummation dev\tly to be wi%$4 ,i'm sure ,i am mu* m int]e/+ ) wr9kles ?an ,i 0 )\t4 ,i am to myself1 anyway4 ,h[ev]1 y w n be any m wr9kl$ if y r$uce gradually1 z ,i advise1 & keep up y\r ex]cises at lea/ fifte5 m9utes daily4 ,sid5ote3 ,i ,h a ,beautiful ,complexion ,sid5ote3 ,i ,att5d$ an ,art ,s*ool ,six ,mon?s ,once ,take c>e ( y\r face1 alt]nate hot & cold wat]1 glyc]9e "o-qu>t]1 rose wat] ?ree-qu>t]s1 cold cream packs1 massage g5tly1 a little ice--y "k :at to d--y ne$ n fe>4 ,y w n only look t5 ye>s y\ng] & live tw5ty ye>s long]--,i ass]t x boldly--b y\r complexion & effici5cy w be "o hundr$ p] c5t bett]4 ,sid5ote3 ,joy6 ,if !re is any?+ comp>able to ! joy ( tak+ 9 y\r clo!s1 ,i h n exp]i5c$ x4 ,& :5 y f9d y\r corset com+ clos] & clos] toge!r 7,i advise a front lace1 s ?is c be wat*$71 & !n ! day y realize t y w h to /it* 9 a tuck or get a new "o6 ,b don't be 9 a hurry to make y\r clo!s small] n[4 ,if !y are loose !y w %[ to ! _w t y are r$uc+4 ,a fat p]son 9 a tight suit1 unless x is p]fectly new1 %\ld be int]n$4 ,sid5ote3 ,food ,only ,sid5ote3 ,impossible ,i h said t food1 & food only1 causes fat4 ,t gives y ! cue to :at y mu/ d to get rid ( x4 ,no anti-fat m$ic9es unless "u ! sup]vision ( y\r sci5tific1 educat$ physician4 ,!y are dang]\s2 mo/ ( !m conta9 ?yroid extract1 ars5ic1 or m]cury4 ,ev5 ! v5dors ( ^! h>mful comp\nds 9 _! adv]tisem5ts are n[ say+ to /op h>mful drugg+1 b urge y to adopt _! p>ticul> delightful product1 &1 )\t diet+ or ex]cises1 y w positively r$uce1 & s =?4 ,no dra/ic purges1 no viol5t ex]cises1 especially at fir/1 & n too frequ5t nor prolong$ ,turki% ba?s4 ,epsom salts ba?s h little effect4 ,if salts are us$ habitually int]nally1 !y are h>mful4 ,all ( ^! are unsci5tific & unsuccessful1 & ! ?+s !y br+ on are worse ?an ! fat4 ,n[1 if food is ! only s\rce ( body sub/ance1 y see t y mu/ /udy t "q1 & t is :at ,i w give y--"s lessons on foods & _! values4 ,sid5ote3 ,c&y ,cake1 ,pie1 ,ri* ,meats1 ,?ick ,gravy1 ,bread1 ,butt]1 ,nuts1 ,ice ,cream ,sid5ote3 ,:ipp$ ,cream1 ,c&i$ ,sweet ,potatoes ,h]et(ore y h kn[n only 9 a dumb1 despair+ sort ( way t all ! foods y l are fatt5+1 & all ! advice y read & he> is t y mu/ avoid !m z a pe/il5ce4 ,& y settle d[n to y\r joyless fatness1 realiz+ t x is beyond human /r5g? to d t =ev]1 & t y w\ld r die "y & fat1 anyway1 ?an to h no?+ to eat all y\r life b a little meat1 fi%1 & slo%y vegetables4 ,/udy on1 & y w f9d ! reason y\r favorite foods are fatt5+4 ,b ca/ (f y\r dejection4 ,y don't h to avoid !m6 ,eat :at y l & gr[ ?98 ,yes2 foll[ me4 ,i "k x w be an ex]tion1 b y mu/ p]si/ & g ?r\gh ) x4 ,no?+ 9 life wor? :ile is atta9$ )\t "s ef=t4 ,s beg9 n[2 x is ! price ( lib]ty4 ,review #a4 ,give rule = normal weight4 #b4 ,h[ mu* excess food h y /or$ away8 #c4 ,:y m important ?an ev] to r$uce8 #d4 ,:y are fat individuals fireless cook]s8 #e4 ,give causes ( excess fat4 ,,note3 ,! ,reviews :i* foll[ ! *apt]s are important & ! que/ions %\ld be answ]$4 ,to get ! full b5efit1 ,little ,book mu/ be /udi$1 = x is ! only au?oriz$ textbook ( ! ,wat* ,y\r ,weights4 #b ,key to ! ,calories ,"s "o page ! ?98 ,!y come back "h4 ,sid5ote3 ,don't ,skip ,?is ,def9ition to le>n3 ,,calorie2 symbol ,c42 a heat unit & food value unit2 is t am\nt ( heat necess>y to raise "o p\nd ( wat] #d degrees ,fahr5heit4 ,sid5ote3 ,pron\nc$ ,kal'-o-ri ,!re is a good deal ( ef=t exp5d$ by _m semi-educat$ individuals to discr$it ! k ( calories1 say+ t x is a fooli% food sci5ce1 a fallacy1 a feti%1 & s =?4 ,!y reason1 or r say1 t because !re are no calories 9 "s ( ! v vital elem5ts ( foods--! vitam9es & ! m9]al salts--!re=e x is n necess>y to "k ab\t !m4 ,!y fur!r argue t _! gr&fa!rs nev] he>d ( calories & !y got along all "r4 ,t gr&fa!r argum5t always enrages my mortal m9d4 ,sid5ote3 ,a ,unit ( ,measure ,n[ y "k t a calorie is a unit ( measur+ heat & food4 ,x is n heat1 n food2 simply a unit ( measure4 ,& z food is ( supreme importance1 c]ta9ly a k ( h[ x %\ld be measur$ is also ( supreme importance4 ,sid5ote3 ,yes1 ,!y ,are ,ko%] ,y %\ld "k & also use ! ^w calorie z frequ5tly1 or m frequ5tly1 ?an y use ! words foot1 y>d1 qu>t1 gallon1 & s =?1 z measures ( l5g? & ( liquids4 ,h]eaft] y are go+ to eat calories ( food4 ,in/ead ( say+ "o slice ( bread1 or a piece ( pie1 y w say #ajj ,calories ( bread1 #cej ,calories ( pie4 ,! foll[+ is ! way ! calorie is det]m9$3 ,an app>atus kn[n z ! bomb calorimet] has two *amb]s1 ! inn]1 :i* conta9s ! dry food to be burn$1 say a def9ite am\nt ( sug>1 & an out]1 :i* is fill$ ) wat]4 ,! food is ignit$ ) an electric connection & burn$4 ,?is heat is transf]r$ to ! wat]4 ,:5 "o p\nd ( wat] is rais$ #d degrees ,fahr5heit1 ! am\nt ( heat us$ is arbitr>ily *os5 z ! unit ( heat1 & is call$ ! ,calorie4 ,food burn$ 7oxydiz$7 9 ! body has be5 prov$ to give (f approximately ! same am\nt ( heat or en]gy z :5 burn$ 9 ! calorimet]4 ,sid5ote3 ,approximate ,measures #a oz4 ,fat #bge ,c4 --ab\t #bee 9 ! body4 #a oz4 ,prote9 7dry7 #abj ,c4 --ab\t #aac 9 ! body4 #a oz4 ,c>bohydrates 7dry7 #abj ,c4 --ab\t #aac 9 ! body4 7,,rose47 ,c y see n[ :y fats are valuable8 ,:y !y make fat m ?an any o!r food8 ,!y give (f m ?an two & "o-f\r? times z mu* heat1 or en]gy1 z ! o!r foods4 ,sid5ote3 ,see ,next ,*apt] = ,def9itions ,notice t prote9 & c>bohydrates h ! same food value z to heat or en]gy1 ea* #aac ,calories to ! dry ounce4 ,h[ev]1 !y are n int]*angeable2 t is1 c>bohydrates w n take ! place ( prote9 = prote9 is absolutely necess>y to build & repair tissue1 & c>bohydrates _c d t4 ,b fats & c>bohydrates are int]*angeable z fuel or en]gy foods4 ,calories ,ne$$ p] ,day = ,normal ,individuals ,sid5ote3 ,bus9ess ( ,gr[+ ,?is dep5ds ^u age1 weight1 & physical activities2 ! baby & ! gr[+ *ild ne$+ _m m calories p] p\nd p] day ?an ! adult1 :o has to supply only 8 en]gy & repair ne$s4 ,! ag$ require /ill less ?an ! "y adult4 ,z to weight2 ,i h told y :y ov]weight individuals ne$ s little4 ,z to physical activities2 ! m active1 obvi\sly ! m calories ne$$1 = e movem5t consumes calories4 ,sid5ote3 ,_m ,"k ,no?+ ( ,?is ,! ,ma9e lumb]m51 = in/ance1 :ile work+ dur+ ! w9t] mon?s1 consume f #ejjj to #hjjj ,calories p] day4 ,b !y d a trem5d\s am\nt ( physical "w4 ,m5tal "w does n require add$ n\ri%m5t4 ,?is has be5 prov$1 & if an excess be tak5 ov] :at is ne$$ at re/ 7if consid]able ex]cise is n tak5 :ile do+ ! m5tal "w7 ! "w is n s well done4 ,sid5ote3 ,calories ,requir$ = ,normal ,p] p\nd p] day ,infants require #dj-ej ,c4 ,gr[+ ,*ildr5 #cj-dj ,c4 ,adults 7dep5d+ ^u activity7 #ae-bj ,c4 ,old age requires #ae or less ,c4 ,9 ,r\nd ,numb]s = ! ,day ,*ild #b-f #ajjj to #afjj ,c4 p] day ,*ild #f-ab #afjj to #bejj ,c4 p] day ,y\? #ab-ah #bejj to #cjjj ,c4 p] day ,sid5ote3 ,gr[? ,dem&s 7,rememb] t 9 g5]al ! boy ne$s z mu* z 8 fa!r1 & ! girl z mu* z h] "m47 ,,man 7p] day73 ,at re/ #ahjj to #bjjj ,c4 ,s$5t>y #bbjj to #bhjj ,c4 ,work+ #cejj to #djjj ,c4 ,,woman 7p] day73 ,at re/ #afjj to #ahjj ,c4 ,s$5t>y occupations 7bookkeep]1 etc47 #bjjj to #bbjj ,c4 ,occupations involv+ /&+1 walk+1 or manual labor 7g5]al h\sekeep+1 etc47 #bbjj to #bejj ,c4 ,occupations requir+ /r5g? 7laundress1 etc47 #bejj to #cjjj ,c4 7,,rose47 ,example ( ,f9d+ ,numb] ( ,calories ,ne$$ #a4 ,det]m9e normal weight by rule4 #b4 ,multiply normal weight by numb] ( calories ne$$ p] p\nd p] day4 ,= example1 say y weigh #bbj or #abe lbs41 b by ! rule = y\r height y\r weight %\ld be #aej lbs42 !n #aej w\ld be ! numb] y w\ld use4 ,sid5ote3 ,"w ,out ,y\r ,requirem5ts ,by ! rule ,i h giv51 adults require #ae-bj ,calories p] p\nd p] day1 dep5d+ ^u activity4 ,= example1 if y h no physical activities1 !n take ! l[e/ figure1 #ae4 #aejx#ae--bbej4 ,!re=e y\r requirem5t1 if y\r weight %\ld be #aej1 is #bbej ,calories p] day4 ,n[1 if y want to lose1 cut d[n #ejj-ajjj ,calories p] day f t4 ,five hundr$ ,calories equal approximately #b ounces ( fat4 ,two ounces p] day w\ld be ab\t #d p\nds p] mon?1 or #dh p\nds p] ye>4 ,cutt+ out #ajjj ,calories p] day w\ld equal a r$uction ( approximately #h p\nds p] mon?1 or #if p\nds p] ye>4 ,^! p\nds y c absolutely lose by hav+ a k ( food values 7calories7 & regulat+ y\r intake accord+ly4 ,y c n[ see ! importance ( a k ( calories4 ,sid5ote3 #a lb4 fat #djjj ,c #a_/b lb4 fat #bjjj ,c #a_/d lb4 fat #ajjj ,c #a_/h lb4 fat #ejj ,c ,if y want to ga91 add gradually #ejj-ajjj ,calories p] day4 ,review #a4 ,def9e ,calorie1 & tell h[ det]m9$4 #b4 ,h[ _m ,c4 9 #a oz4 fat8 ( c>bohydrates8 ( prote98 #c4 ,:y are fats s fatt5+8 #d4 ,h[ _m ,c4 p] day d y require8 d m5tal work]s8 #e4 ,^u :at d ,c4 ne$$ p] day = normal individuals dep5d8 ,discuss4 #c ,review & ,m ,def9itions ,sid5ote3 ,?is ,is ,dry b ,important ,,food3 ,t :i* tak5 into ! body builds & repairs tissue & yields en]gy 9 heat & muscul> p[]4 ,sid5ote3 ,approx4 's if ,normal ,,classes ,,( ,,food3 #a4 ,prote91 #ah ( body weight4 #b4 ,fats1 #af ( body weight4 #c4 ,c>bohydrates1 #a ( body weight4 #d4 ,m9]al matt]1 #e ( body weight4 #e4 ,vitam9es4 #f4 ,wat]1 #fj ( body weight4 ,sid5ote3 ,nitrog5\s ,food ,comp\nds ,,prote93 ,builds tissue1 repairs wa/e1 yields en]gy1 & may help /ore fat4 ,"o-half1 at lea/1 ( y\r prote9 %\ld be f ! vegetable k+dom4 ,a l>ge p]c5tage ( prote9 is conta9$ 9 ,eggs ,meat ,f[l ,fi% ,nuts ,milk ,*eese ,glut5 ( ,:eat ,legumes 7beans1 peas1 l5tils1 peanuts1 etc47 ,sid5ote3 ,prote9 #aac ,c4 ,p] ,oz4 ,!re is ab\t "o-f\r? ounce prote9 9 #a egg #a glass milk 7skim1 butt]1 or :ole7 #a-a_/b oz4 lean meat1 or fi% or f[l #a oz4 7#a-a_/e cu4 947 :ole milk *eese #b slices ( bread1 #c-a_/b x #c-a_/b x #a_/b 7:ite1 :ole :eat1 corn1 etc47 #c heap+ tablespoonfuls cann$ bak$ beans or lima beans #ag peanuts ,sid5ote3 #bee ,c4 ,p] ,oz4 ,,fats3 ,yield en]gy & are /or$ z fat4 ,animal ,fat3 ,cream1 ,butt]1 ,l>d ,oils3 ,cottonse$1 ,olive ,almonds1 ,peanuts1 ,walnuts ,*ocolate1 etc4 ,sid5ote3 #aac ,c4 ,p] ,oz4 ,,c>bohydrates3 ,yield en]gy & are /or$ z fat4 ,sug>s 7c&y1 honey1 syrup1 sweet fruits7 ,/>*es 7breads1 c]eals1 potatoes1 corn1 legumes1 nuts7 ,vegetable fibre1 or cellulose ,,m9]al ,,matt]3 ,%>es 9 =m+ bones & tee?1 & is necess>y = prop] function+4 ,c>bon ,lime ,sodium ,potassium1 ,sulphur ,iron ,phosphorus ,etc4 ,sid5ote3 ,:ole ,gra9 ,products ,n ,devitaliz$ ,^! elem5ts are conta9$ l>gely 9 ! out] coat+s ( gra9s1 fruits1 & vegetables1 & 9 animal foods & _! products4 ,d n p>e potatoes be=e cook+4 ,cook vegetables 9 a small am\nt ( wat]1 sav+ ! wat] = s\ps & sauces4 ,,wat]3 ,! univ]sal solv5t1 absolutely necess>y = life4 ,conta9$ 9 pure/ =m 9 all vegetables & fruits4 ,! av]age p]son ne$s1 9 addition1 f ?ree to five p9ts tak5 z a dr9k4 ,if n sure ( ! purity1 boil4 ,d n dr9k :ile food is 9 ! m\?4 ,sid5ote3 ,absolutely ,necess>y = ,gr[? ,,vitam9es3 ,heal? pres]v]s4 ,vital sub/ances necess>y = gr[?4 ,! *emi/ry ( ^! products is at pres5t n ?or\ghly und]/ood1 b _! importance has be5 demon/rat$ by exp]im5ts 7n torture7 on animals4 ,by ?is "w we "k t diseases l b]i-b]i1 scurvy1 rickets1 & probably pellagra1 are due to a lack ( ^! vital elem5ts 9 ! food1 & f t fact ^! are call$ defici5cy diseases4 ,sid5ote3 ,gu9ea ,pigs vs4 ,babies ,( c\rse ,i realize t nations c be sav$ f horrible diseases1 & hundr$s & ?\s&s ( babies sav$ f dea?1 ?r\gh ?is exp]im5tation on a few gu9ea pigs & o!r animals2 b :at is ! life ( a baby comp>$ ) ! happ9ess ( a gu9ea pig8 ,d[n ) animal exp]im5tation6 ,let u d ev]y?+ 9 our p[] to hamp] sci5tific "w ( ?is k9d4 ,we are giv+ up our husb&s1 fa!rs1 sons1 p]haps to die1 = ! cause ( humanity1 b a gu9ea pig6 ,horrors6 ,x has be5 f\nd t ! vitam9es1 l ! m9]als1 are mo/ abundant 9 ! out] cov]+s & ! g]m ( gra9s1 & 9 fruits & vegetables4 ,!y are also pres5t 9 fre% milk1 butt]1 meat & eggs4 ,babies f$ pa/euriz$ or boil$ milk %\ld h fruit juices & vegetable purees e>ly4 ,beg9 ) "o-half teaspoonful1 well dilut$1 & gradually increase ! fe$+ to an ounce or m betwe5 meals once or twice daily4 ,mo/ animal fats h ! vitam9es1 b vegetable fats are defici5t 9 !m4 ,t is ! reason cod liv] oil is bett] = "s !rapeutic uses ?an olive oil4 ,sid5ote3 ,balanc$ ,diet ,,balanc$ ,,diet3 ,%\ld conta9 #aj-ae ,prote9 7*ildr5 may ne$ m7 #be-cj ,fat #fj-fe ,c>bohydrates ,sid5ote3 ,to ,get ! ,elem5ts ,necess>y = ,heal? ,= example1 suppose y are a fairly active woman & ne$ #bejj calories p] day4 ,!n = a balanc$ diet y w\ld ne$3 #aj ,prote91 or #bej ,c4 #be ,fat1 or #fbe ,c4 #fe ,c>bohydrates #afbe ,c4 ------- #bejj ,c4 #bej ,c4 ( ,p4 #b-a_/e oz4 dry prote9 7#bej #aac #b-a_/e1 approximately7 #fbe ,c4 ( ,f4 #b-a_/b oz4 ( fat 7#fbe #bee #b-a_/b1 approximately7 #afbe ,c4 ( ,,*4 #ad-a_/b oz4 dry c>bohydrates 7#afbe #aac #ad-a_/b1 approximately7 ,two & "o-fif? ounces dry prote9 equals ! approximate am\nt ( prote9 9 #aj ounces lean meat1 fi%1 or f[l1 or #i ounces *eese1 or #i eggs4 7,y %\ld n take all ( y\r prote9s 9 any ( ^! s+le =ms47 ,two & "o-half ounces fat equals approximately #e pats ( butt]4 ,sid5ote3 ,if ,appetite ,n ,p]v]t$ ,b li/56 ,y don't h to bo!r ) all ?is fussy /uff4 ,be c>eful n to ov]-or "u-eat ( ! prote9s1 & y\r ta/es w be a fair /&>d = ! re/4 ,y %\ld rememb] t a balanc$ diet conta9s "s ( all ^! foods1 9 ab\t ! proportions giv51 & t1 :ile wat]y vegetables & fruits conta9 v few calories1 !y conta9 v important m9]al salts1 vitam9es1 & cellulose4 ,! latt] is good = ! daily scrub ( ! inte/9al tract4 ,sid5ote3 ,a ,pretty ,ne>ly ,univ]sal ,error ,,con/ipation is _m times caus$ by a too conc5trat$ diet1 or "o conta9+ too little r\ghage4 ,x has also be5 discov]$ t "s individuals :o are tr\bl$ ) faulty elim9ation dige/ ?is cellulose1 & only ! m resi/ant1 l bran1 is n absorb$4 ,= ^?1 ! ,japanese seawe$ call$ ag>ag> 9 ! laboratory1 b m famili>ly kn[n z ag> by ! layman1 is excell5t4 ,! mo/ indu/ri\s dige/ive tract app>5tly c n dige/ t4 ,x has ! fur!r prop]ty ( absorb+ a l>ge am\nt ( wat]1 ?us increas+ its bulk4 ,sid5ote3 ,c4,s4 ,sid5ote3 ,h ,en\gh ,wat]1 ,else ,y'll ,*oke to ,dea?4 ,i ,did ,once ,m9]al oils 7ref9$ p>aff9e7 also are n absorbable1 & !y act ) b5efit 9 "s cases4 ,ab\t ! wor/ ?+ to d1 9 g5]al1 is to take physics con/antly4 ,^! are n physics1 h[ev]2 !y act me*anically4 ,ev5 ! ,c4,s4 7common-s5se87 individual c take ^!4 ,! ag> may be tak5 two or ?ree heap+ teaspoonfuls 9 a l>ge glass ( wat] be=e retir+1 or 9 ! morn+ be=e breakfa/1 or 9 lieu ( #d o'clock tea4 ,dr9k x d[n rapidly--= goodness' sake1 don't try to *ew x4 ,m9]al oil w make f9e mayonnaise dress+4 ,x has little or no food value1 s ! con/ipat$ ov]weight individual may indulge freely4 ,= faulty elim9ation1 !n-- #a4 ,correct diet4 #b4 ,ex]cise--especially brisk walk+4 #c4 ,regul>ity ( habit4 #d4 ,possibly ! addition ( bran1 ag>1 or m9]al oils4 #e4 ,sweet disposition4 ,mean p are always con/ipat$4 ,review #a4 ,give classes ( food1 ) examples ( ea*4 #b4 ,:at are vitam9es8 ,h[ importance discov]$8 #c4 ,:]e mo/ abundant8 #d4 ,:at is a balanc$ diet8 #e4 ,:at %\ld be done = faulty elim9ation8 #d ,m ,keys & ,m ,calories ,sid5ote3 ,li/ ( ,foods to ,foll[ ,! foll[+ li/ probably does n conta9 all ( ! foods y might l & want to "k ab\t1 b f ^? nam$ y c judge ( ! food value ( o!rs4 ,9 g5]al1 ! caloric value1 & !re=e ! fatt5+ value1 dep5ds ^u ! am\nt ( fat & ! degree ( conc5tration4 ,sid5ote3 ,important ,b rememb] ?is po9t3 ,any food eat5 beyond :at y\r sy/em requires = its en]gy1 gr[?1 & repair1 is fatt5+1 or is an irritant1 or bo?4 ,sid5ote3 ,a ,mod]ate ,siz$ ,*ocolate ,cream ,if a food conta9s mu* fat1 y w "k t x is high 9 food value1 = fat has two & "o-qu>t] times ! caloric value t prote9s & c>bohydrates h4 ,dry foods are high 9 value1 = !y are conc5trat$ & conta9 little wat]4 ,comp>e ! quantity ( two heap+ teaspoonfuls ( sug>1 a conc5trat$ food1 & "o & "o-half p\nds ( lettuce1 a wat]y vegetable1 ea* hav+ ! same caloric value4 ,a mod]ate siz$ *ocolate cream is n only conc5trat$ b has consid]able fat 9 ! *ocolate4 ,sid5ote3 ,enuf ,s$ ,x is n necess>y to "k accurately ! caloric values4 ,9 fact1 au?orities diff] 9 "s ( _! computations4 ,! li/ is n ma!matically correct1 b x w give y a good idea ( ! relative values1 & is accurate en\gh = our purposes4 ,i h purposely giv5 r\nd numb]s1 :]e possible1 9 ord] to make !m m easily rememb]$4 ,9 reckon+ made di%es1 su* z pudd+s & sauces1 y mu/ compute ! diff]5t +r$i5ts approximately4 ,ab\t h[ mu* sug> x has1 h[ mu* fat to ! di%1 & s on4 ,9 reckon+ any food1 if y are r$uc+1 give x ! b5efit ( ! d\bt on ! high c\nt2 & if try+ to ga91 c\nt x l[4 ,x is well1 if y are mu* ov]weight or und]weight1 to h "s ( ^! foods t are giv5 weigh$1 s t y c judge approximately :at y\r s]v+s w total4 ,sid5ote3 ,a ,mixture ,a mixture ( foods %\ld be us$1 9 ord] to get ! diff]5t elem5ts :i* are necess>y = ! human ma*9e4 ,x is n :olesome to h _m foods at a meal2 b ! m5u %\ld be v>i$ f day to day4 ,any regim5 :i* does n all[ "s c>bohydrates & fats = ! fuel foods is injuri\s if p]si/$ 9 = a l5g? ( "t4 ,sid5ote3 ,?or\ghly ,ma/icate ,ev]y?+ ,z to h>mful comb9ations2 !re are n _m1 & if y\r food is ?or\ghly ma/icat$ y ne$ n conc]n y\rself v mu* ab\t !m4 ,h[ev]1 if y f9d a food disagrees ) y1 or t c]ta9 comb9ations disagree1 d n try to use !m4 ,und]weight individuals sometimes h to tra9 _! dige/ive tracts = "s ( ! foods !y ne$4 ,c(fee1 tea & o!r mild /imulants are n h>mful to ! majority2 b1 l ev]y?+ else1 9 excess !y w cause ill heal?4 ,alcoholic dr9ks make ! fat fatt] & ! ?9 ?9n]1 & bo? m feeble m5tally4 ,sid5ote3 ,i ,love ,h] ,i hope ,i h /imulat$ y to an int]e/ 9 dietetics4 ,!re are _m books :i* g into ! subject mu* m deeply4 ,i recomm5d1 especially1 ,! ,home ,dietitian1 writt5 by my belov$ colleague & classmate1 ,dr4 ,belle ,wood-,com/ock4 ,o!rs ,i h read t are especially suitable = ! home are ,fe$+ ! ,family1 by ,m>y ,s*w>tz ,rose1 & ,diet>y ,comput]1 by ,pope4 ,!re are d\btless _m o!r good ones4 ,! ,dep>tm5t ( ,agriculture publi%es free bullet9s on ! subject4 ,f>m]s' ,bullet9 ,no4 #adb1 by ,atwat]1 is v compreh5sive4 ,o!r au?orities ,i h consult$ are ,lusk1 ,fri$5wald & ,ruhrh1 ,gauti]1 ,%]man1 ,buttn]1 ,locke & ,von ,noord54 ,measur+ ,table #a teaspoon 7tsp47 fluid #a_/f oz4 #a dess]tspoon 7tsp47 #a_/c oz4 #a tablespoon 7tbsp47 #a_/b oz4 #a ord9>y cup #h oz4 #a ord9>y glass #h oz4 ,av]age help+ a4h4 ,"o ,hundr$ ,calorie ,portions & ,av]age ,help+s 7,approximate ,measures7 7,,atwat]1 ,,locke1 ,,rose7 ,,meats ,beef/eak1 lean r\nd44444444444444#b oz4 #ajj ,c4 ,a4h4444444 #c-a_/b oz41 #ahe ,c4 ,beef/eak1 t5d]lo944444444444444#a oz4 #ajj ,c4 ,a4h444444444444444444 #bhe ,c4 ,beef1 roa/1 v lean4444444444444#c oz4 #ajj ,c4 ,a4h444444444444444444 #aej ,c4 ,*ick51 roa/444444444444444444#a-b_/coz4 #ajj ,c4 #a slice44444444444444 #ahj ,c4 ,frankfurt]s1 #a sausage444444444444#a oz4 #ajj ,c4 ,*ops1 lamb or mutton4444444444#a-a_/b oz4 #ajj ,c4 ,av]age *ops4444 #aej-cjj ,c4 ,pork3 ,bacon1 crisp4444444444444444444#a_/b oz4 #ajj ,c4 #a small slice1 crisp #be ,c4 ,*op4444444444444444444444444#a-a_/b oz4 #ajj ,c4 ,m$ium4444444444#afj-cjj ,c4 ,ham1 boil$444444444444444444#a-a_/c oz4 #ajj ,c4 ,a4h4444444444#c oz41 #bej ,c4 ,ham1 fri$444444444444444444444#c_/d oz4 #ajj ,c4 ,a4h4444444444#c oz41 #djj ,c4 ,sausage44444444444444444444444444#a oz4 #ajj ,c4 #a small1 crisp4444444#fj ,c4 ,turkey4444444444444444444444444#a-a_/c oz4 #ajj ,c4 ,a4h44444444#c-a_/c oz41 #bfj ,c4 ,sid5ote3 ,fi% ,boil$ or ,broil$ ,,fi% ,fi%1 ,lean1 ,cod1 ,halibut44444444444#c oz4 #ajj ,c4 ,a4h44444444444 #d oz41 #ace ,c4 ,fi%1 fat1 salmon1 s>d9es 444#a #a_/b oz4 #ajj ,c4 ,a4h44444444444 #d oz41 #bfj ,c4 ,lob/]4444444444444444444444444444#d oz4 #ajj ,c4 ,a4h444444444444444444 #ajj ,c4 ,oy/]s44444444444444444444444444 #ab #ajj ,c4 #a oy/]444444444444444 #h ,c4 ,clams1 long44444444444444444444444 #h #ajj ,c4 #a clam4444444444444444 #ab ,c4 ,,s\ps ,cream s\ps1 av]age444444444444444#c oz4 #ajj ,c4 ,a4h44444444444 #d oz41 #abe ,c4 ,consomms1 no fat44444444444444444#cj oz4 #ajj ,c4 ,a4h44444444444 #d oz41 #ae ,c4 ,,dairy ,,products ,,& ,,eggs ,butt]1 #a level tbsp4 scant 4444 #a_/b oz4 #ajj ,c4 #a ball444444444444444 #abj ,c4 ,*eese 7,am]ican1 ,roque=t1 ,swiss1 etc4744444 #a-a_/h cu4 9 #c_/d oz4 #ajj ,c4 ,cottage ,*eese44444444444444444444 #c oz4 #ajj ,c4 ,a4h444444444444444444 #ajj ,c4 ,:ole ,milk444444444444444444444444 #e oz4 #ajj ,c4 #a glass44444444444444 #afj ,c4 ,skim ,milk444444444444444444444444 #aj oz4 #ajj ,c4 #a glass444444444444444 #hj ,c4 ,malt$ ,milk 7dry74444444444444#a h4 tbsp4 #ajj ,c4 ,butt]milk1 natural44444444444444 #aj oz4 #ajj ,c4 #a glass444444444444444 #hj ,c4 ,k\miss444444444444444444444444444 #f oz4 #ajj ,c4 #a glass44444444444444 #acj ,c4 ,cond5s$1 unsweet5$444444444444 #b oz4 #ajj ,c4 #a tbsp4444444444444444 #ce ,c4 ,cond5s$1 sweet5$1 #a-a_/d tbsp4444444 #ajj ,c4 ,cream1 av]age44444444444444444#a-a_/c oz4 #ajj ,c4 #a tbsp4444444444444444 #ej ,c4 ,cream1 :ipp$4444444444444444 #a-a_/c oz4 #ajj ,c4 #a h4 tbsp444444444444 #ajj ,c4 ,eggs1 #a l>ge444444444444444444444 #a #ajj ,c4 ,av]age egg44444444444 #hj ,c4 ,boil$ or poa*$2 if fri$1 ,c4 dep5d ^u fat adh]+4 ,,vegetables ,:5 n o!rwise indicat$1 ! me?od ( cook+ is by boil+4 ,! caloric value ( sauces s]v$ ) !m n includ$4 ,asp>agus1 l>ge /alks44444444444 #bj #ajj ,c4 #a /alk4444444444444444 #e ,c4 ,beets444444444444444444444444444 #a lb4 #ajj ,c4 #b h4 tbsp4444444444444 #cj ,c4 ,beans1 ,bak$1 home4444444444444#a-a_/b oz4 #ajj ,c4 #c h4 tbsp444444444444 #cjj ,c4 ,beans1 ,bak$1 cann$44444444444#b-a_/b oz4 #ajj ,c4 #c h4 tbsp444444444444 #aej ,c4 ,beans1 ,lima44444444444444444444444 #c oz4 #ajj ,c4 #c h4 tbsp444444444444 #acj ,c4 ,beans1 ,/r+444444444444444444444 #a lb4 #ajj ,c4 #b h4 tbsp4444444444444 #ae ,c4 ,cabbage44444444444444444444444 #a-a_/b lb4 #ajj ,c4 #c h4 tbsp4444444444444 #aj ,c4 ,c>rots444444444444444444444444444 #a lb4 #ajj ,c4 #c h4 tbsp4444444444444 #bj ,c4 ,caulifl[]44444444444444444444444 #a lb4 #ajj ,c4 #c h4 tbsp4444444444444 #bj ,c4 ,cel]y1 uncook$444444444444444444 #a lb4 #ajj ,c4 #f /alks44444444444444 #ae ,c4 ,corn1 cann$444444444444444444 #c-a_/c oz4 #ajj ,c4 #b h4 tbsp444444444444 #ajj ,c4 ,corn1 gre51 #a e>444444444444 #c-a_/c oz4 #ajj ,c4 ,m$ium size4 ,cucumb]4444444444444444444444 #a-a_/b lb4 #ajj ,c4 #aj to #ab ?9 slices44 #aj ,c4 ,lettuce44444444444444444444444 #a-a_/b lb4 #ajj ,c4 ,a4h44444444444444444 #e-aj ,c4 ,mu%rooms4444444444444444444444444 #h oz4 #ajj ,c4 ,onions1 #b l>ge4444444444444444444 #h oz4 #ajj ,c4 ,p>snips44444444444444444444444444 #h oz4 #ajj ,c4 ,a4h444444444444 #b oz41 #be ,c4 ,peas1 gre544444444444444444444444 #c oz4 #ajj ,c4 ,a4h41 #c h4 tbsp444444 #ajj ,c4 ,potatoes1 sweet444444444444444 #a-a_/b oz4 #ajj ,c4 #a m$ium4444444444444 #bjj ,c4 ,potatoes1 :ite4444444444444444444 #c oz4 #ajj ,c4 #a m$ium4444444444444 #ajj ,c4 ,potato ,*ips444444scant44444444444 #a oz4 #ajj ,c4 ,a4h41 #h-aj pieces4444 #ajj ,c4 ,radi%es44444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #f r$ button4444 #ae ,c4 ,sp9a*44444444444444444444444 #a-a_/b lb4 #ajj ,c4 ,a4h41 #a_/b cup444444444 #be ,c4 ,squa%4444444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #b;h4 tbsp44444444 #be ,c4 ,tomatoes44444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #a l>ge444444444 #ej ,c4 ,turnips444444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #b h4 tbsp4444444 #be ,c4 ,,fruits ,apple44444444444444444444444444444 #g oz4 #ajj ,c4 #a av]age size444444444 #ej ,c4 ,banana4444444444444444444444444444 #e oz4 #ajj ,c4 #a small444444444444444 #ajj ,c4 ,b]ries4444444444444av]age4444444 #e oz4 #ajj ,c4 #a small cup44444444444 #ajj ,c4 ,cantal\pe444444444444444444444444 #a lb4 #ajj ,c4 ,a4h41 #a_/b melon4444444 #ajj ,c4 ,*]ries44444444444444444444444444 #e oz4 #ajj ,c4 ,a4h41 #a small cup44444 #ajj ,c4 ,grapes4444444444444444444444444444 #e oz4 #ajj ,c4 ,a4h41 #a small bun*444 #ajj ,c4 ,lemons 7#e oz4 ea*7444444444444444 #b #ajj ,c4 ,!y won't make y ?94 ,av]age size44444444444 #cj ,c4 ,oranges 7#i oz4 ea*744444444444444 #a #ajj ,c4 ,pea*es 7#e oz4 ea*744444444444444 #b #ajj ,c4 ,av]age size44444444444 #ej ,c4 ,pe>s 7#f oz4 ea*74444444444444444 #a #ajj ,c4 ,av]age size44444444444 #ij ,c4 ,p9eapple1 fre%444444444444444444 #g oz4 #ajj ,c4 #b slices1 #a 94 ?ick4 #ajj ,c4 ,plums1 l>ge444444444444444444444 #c or #d #ajj ,c4 #a plum44444444444444444 #cj ,c4 ,wat]melon44444444444444444444 #a-a_/b lb4 #ajj ,c4 ,l>ge slice444444444444 #ae ,c4 ,dates 7dry71 l>ge4444444444444444 #c-d #ajj ,c4 #a l>ge4444444444444444 #be ,c4 ,figs 7dry71 l>ge44444444444444444 #a-a_/b #ajj ,c4 #a l>ge4444444444444444 #fe ,c4 ,prunes 7dry71 l>ge444444444444444 #c #ajj ,c4 #a l>ge4444444444444444 #ce ,c4 ,/ew$1 #d m$ium1 ) #d tbsp4 juice4444444 #bjj ,c4 ,,bread ,,& ,,crack]s ,br[n ,bread1 #a slice1 #c 94 9 diam41 #c_/d 94 ?ick #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 94 #ajj ,c4 ,:ite1 glut51 rye1 :ole :eat1 etc41 practically same caloric value p] same weight4 ,!re is s little diff]5ce betwe5 ! caloric value ( glut5 bread & o!r breads t x is n necess>y = r$uc+ to try to get x4 7,toa/$ bread has ! same caloric value t x _h be=e toa/+4 ,x is m easily dige/$1 b j z fatt5+4 ,advis$1 h[ev]1 because x makes y *ew47 #a ,fr5* or ,vi5na roll #ajj ,c4 ,zweiback #c_/d oz4 #ajj ,c4 #a slice1 #c-a_/d x #a-a_/d x #a_/b 941 #ce ,c4 ,graham ,crack]s #c #ajj ,c4 #a c41 #c 94 sq4 #ce ,c4 ,oy/] ,crack]s #bd #ajj ,c4 ,soda ,crack]s #d #ajj ,c4 #a c4 #be ,c4 ,pretzels #e #ajj ,c4 #a p4 #bj ,c4 ,,breakfa/ ,,foods1 ,,etc4 ,f>9a or ,cream ( ,:eat #f oz4 #ajj ,c4 #b h4 tbsp #fj ,c4 ,=ce #a oz4 #ajj ,c4 #e h4 tbsp #fe ,c4 ,grap5uts scant #a oz4 #ajj ,c4 #b tbsp #ajj ,c4 ,griddle ,cakes1 #d-a_/b 94 9 diam4 #ajj ,c4 ,a4h41 #c cakes #cjj ,c4 7,?is does n include butt] & syrup1 rememb]47 ,hom9y #d oz4 #ajj ,c4 #b h4 tbsp #he ,c4 ,mac>oni1 pla9 #d oz4 #ajj ,c4 #b h4 tbsp #ij ,c4 ,mac>oni & *eese 7dep5ds on amt4 *eese7 #b h4 tbsp #bjj-cjj ,c4 ,muff91 av]age #c_/d m4 #ajj ,c4 #a muff9 #abe ,c4 ,oatmeal #e oz4 #ajj ,c4 #a small cup #ajj ,c4 ,puff$ ,rice #a oz4 #ajj ,c4 #e h4 tbsp #ej ,c4 ,popcorn 7cups7 #a-a_/b #ajj ,c4 ,a4h4 dep5ds on butt] add$4 ,rice1 boil$ #d oz4 #ajj ,c4 #a_/b cup #ajj ,c4 ,%r$d$ ,:eat ,biscuit #a #ajj ,c4 ,triscuits 7#b7 #ajj ,c4 ,waffles scant #a_/b w4 #ajj ,c4 #a waffle #bbe ,c4 ,,c&y1 ,,pa/ries ,,& ,,sweets ,*ocolate creams1 m$ium4 #a #ajj ,c4 ,*ocolate1 #a lb #bhhj ,c4 ,*]ries1 c&i$ #aj #ajj ,c4 ,cup ,cu/>d1 #a_/c cup #ajj ,c4 ,*ocolate ,nut ,c>amels #a x #a x #d_/e 94 #ajj ,c4 ,o!r c&ies1 reckon sug>1 nuts1 etc4 ,cookies1 pla91 diam4 #c 94 #b #ajj ,c4 #a cookie #ej ,c4 ,if rais9s or nuts 9 !m1 c\nt extra4 ,d\ghnut scant #b_/c #ajj ,c4 #a av]age size #afj ,c4 ,g+]-snap #e #ajj ,c4 #a g+]snap #bj ,c4 ,honey h4 tbsp4 #a #ajj ,c4 ,?ick syrups approximately ! same4 ,ladyf+]s scant #a oz4 #ajj ,c4 #a ladyf+] #ce-ej ,c4 ,mac>oons #b #ajj ,c4 #a mac>oon #ej ,c4 ,pie ) top cru/1 ab\t #a_/d ord9>y slice1 or #a-a_/d 94 #ajj ,c4 ,a4h41 #a_/f pie #cej ,c4 ,pie )\t top cru/1 #b 94 #ajj ,c4 ,cu/>d1 lemon1 squa%1 etc4 ,a4h41 #a_/f pie4 #bej-cjj ,c4 ,pudd+s1 av]age cup #a_/d #ajj ,c4 ,a4h4 #bjj-cej ,c4 ,dep5ds ^u ri*ness4 ,ice ,cream h4 tbsp4 #a #ajj ,c4 ,a4h4 #bjj-cej ,c4 ,dep5ds ^u ri*ness4 ,cakes #a oz4 #ajj ,c4 ,a4h4 #bjj-cej ,c4 ,dep5ds ^u size1 ic+1 fruit1 nuts1 etc42 compute approximately4 ,sug> cubes #c #ajj ,c4 ,granulat$ h4 tsp4 #b #ajj ,c4 ,sac*>9e1 a coal t> product #cjj to #ejj times sweet] ?an sug>1 b ( no food value4 ,n advisable to use habitually4 ,bett] le>n to l ?+s unsweet5$--x c be done4 ,,condim5ts ,,& ,,sauces ,mayonnaise m4 tbsp4 #a #ajj ,c4 ,a4h4 #bjj ,c4 ,olive oil & o!r oils4 dsp4 #a #ajj ,c4 ,olives1 gre5 or ripe #f-h #ajj ,c4 #a olive #aj-ae ,c4 ,tomato ,catsup #f oz4 #ajj ,c4 #a tbsp4 #aj ,c4 ,?ick ,gravies tbsp4 #c #ajj ,c4 ,,nuts ,almonds1 l>ge #aj #ajj ,c4 #a almond #aj ,c4 ,brazil1 l>ge #b-a_/b #ajj ,c4 #a ,brazil nut #de ,c4 ,*e/nuts1 small #bj #ajj ,c4 #a *e/nut #e ,c4 ,peanuts1 l>ge d\ble #aj #ajj ,c4 #a bag #bej-cjj ,c4 ,pecans1 l>ge #e #ajj ,c4 #a pecan #bj ,c4 ,walnuts1 l>ge #c-a_/c #ajj ,c4 #a walnut #cj ,c4 ,cocoanut1 prep>$ #a_/b oz4 #ajj ,c4 ,peanut ,butt] #b-a_/b tsp4 #ajj ,c4 ,key to ,key ,sid5ote3 ,rememb] ,?is ,if y w rememb] ! foll[+ portions ( food1 y w h a /&>d by :i* to compute y\r s]v+s3 ,lean ,meat3 a piece #c x #b x #a_/b 7#b oz47 #ajj ,c4 ,n[ if y\r s]v+ ( meat or fi% is fat1 m5tally cut 9 two = same value4 ,if v lean1 y %\ld add a little4 ,:ite ,bread3 slice #c x #dx #a_/b #ajj ,c4 ,compute o!r breads by ?is4 ,butt]3 #a scant tablespoonful #ajj ,c4 ,sug>3 #a heap+ teaspoonful #ej ,c4 ,potatoes3 #a m$ium1 boil$ or bak$4 #ajj ,c4 ,wat]y ,vegetables3 #a help+ #ae-ce ,c4 ,if food is fri$1 or butt]1 oil1 or cream sauces are add$1 ! ,c4 value increases m>k$ly4 ,review #a4 ,:y is a mixture ( foods necess>y8 #b4 ,give ! caloric value ( ! foll[+3 #a glass ( milk1 skim2 butt]milk2 #aj *ocolate creams2 #a bag peanuts2 #a pat butt]2 #a piece pie4 #c4 ,"n foods l[ 9 caloric value4 ,:y are !y valuable8 #d4 ,h[ _m calories ( bread & butt] d y daily consume8 #e4 ,reckon y\r usual caloric intake4 ,h[ mu* ( x is 9 excess ( y\r ne$s8 #f4 ,memorize caloric value ( foods y are fond (4 ,?is ,table ( ,foods1 ,) ! ,c ,giv5 ,p] ,oz4 ,w ,help ,y ,! caloric value ( pure fat is #bee ,c p] oz41 dry />*es & sug>s 7c>bohydrates71 & prote9 7! meat elem5t71 is #aac4 ,?is means fats are #b-a_/d times m fatt5+ ?an o!r foods4 ,mo/ foods conta9 consid]able wat]1 s ! foll[+ is an approximate table ( foods 'z is4' ,i h giv5 r\nd numb]s 9 ! table s y c m easily rememb] !m4 ,memorize x4 ,calories p] oz4 ,fats #bee ,nuts1 edible "p #bjj ,sug> #aae ,cream *eese #aaj ,cottage *eese 7no fat7 #cj ,breads #ge ,lean meats #ej ,lean fi% #ce ,eggs 7p] oz47 #dj ,milk1 :ole #bj ,milk1 skim & butt]milk 7no fat7 #aj ,milk1 cond5s$1 sweet #ajj ,milk1 cond5s$1 unsweet4 #ej ,cream1 ?9 #fj ,cream1 ?ick #aaj ,fruits3 ,dri$ #ajj ,sweet #be ,acid #ae ,vegetables3 ,potatoes1 pla9 7oz47 #cj ,cook$ ,legumes1 7peas1 beans1 etc47 #bj-ce ,wat]y & leafy #e-ae #e ,veget>ianism vs4 ,meat ,eat+ ,sid5ote3 ,prote9 ,z prote9 is ! only food :i* builds & repairs tissue1 x is ! food :i* has caus$ ! mo/ controv]sy4 ,fir/3 ,z to ! am\nt ne$$4 ,second3 ,z to :e!r animal fle% prote9 is necess>y4 ,sid5ote3 ,*itt5d5 ,,am\nt ,,ne$$3 ,x 0 ?\ght = _m ye>s t #aej grams or #e ounces ( dry prote9 7equival5t to ab\t #a-a_/b p\nds lean meat7 p] day 0 necess>y4 ,b exp]im5ts ( ,*itt5d5 & o!rs h prov$ t consid]ably less is suffici5t1 & t ! heal? is improv$ if less is tak54 ,*itt5d5's /&>d is #ej grams1 or #a-b_/c ounces1 dry prote9 7equival5t to #a_/b p\nd meat p] day74 ,?is is consid]$ by _m z insuffici5t4 ,a v>iation f #a-b_/c to #c ounces dry prote9 p] day w give a safe range4 7,,rose47 ,sid5ote3 ,approx4 #bdj to #cfj ,c ,p] ,day ,! am\nt ( prote9 ne$$ is comp>atively indep5d5t ( ! am\nt ( physical ex]tion1 ?us diff]+ f ! purely fuel foods1 c>bohydrates & fats1 :i* %\ld v>y 9 direct proportion to ! am\nt ( physical ex]tion4 ,9 g5]al1 #aj to #ae p] c5t ( ! total calories p] day %\ld be tak5 z prote94 ,an excess is und\bt$ly irritant to ! kidneys1 blood vessels1 & o!r organs1 & if too little is tak5 ! body tissues w suff]4 ,n all ( ! prote9 %\ld be tak5 9 ! =m ( animal prote92 at lea/ "o-half %\ld be tak5 f ! vegetable k+dom4 ,animal ,fle% ,prote9 ,sid5ote3 ,necess>y8 ,! foll[+ are a few ( ! *ief reasons giv5 by ^? :o object to its use3 ,sid5ote3 ,! ,negative ,side ,fir/3 ,! animal has j z mu* "r to life1 lib]ty1 & pursuit ( happ9ess z we h4 ,second3 ,!y may be diseas$1 & !re is ! possibility ( _! conta9+ animal p>asites1 su* z tapeworms & tri*94 ,i w\ld l to tell y m ab\t worms1 !y are s int]e/+1 b ,he says n to try to tell all ,i "k 9 ?is little book2 t maybe he w let me write ano!r sometime1 al?\gh x is a t]rible /ra9 on him1 & t ,i h giv5 en\gh ( ! family hi/ory1 anyway4 ,sid5ote3 ,"s ,^w ,?ird3 ,! tissues ( animals conta9 excrem5titi\s mat]ial1 :i* may cause excess acidity1 raise ! blood pressure1 & s =?4 ,f\r?3 ,m apt to putrefy & ?us give ptoma9e poison+4 ,fif?3 ,makes ! disposition m vici\s4 7,hone/1--animals eat+ meat exclusively are m vici\s47 ,sid5ote3 ,! ,affirmative ,side ,^? :o believe t animal prote9 %\ld be eat5 answ] ^! po9ts z foll[s3 ,fir/3 ,survival ( ! fitte/4 ,second3 ,if y give dec5t support to y\r heal? dep>tm5ts !y c furni% en\gh inspectors to prev5t ! m>ket+ ( diseas$ meat2 & if "s %\ld slip ?r\gh1 if y ?or\ghly bake1 boil1 or fry y\r animal p>asites !y w lose _! pep4 ,?ird3 ,mo/ ( ! h>mful products are de/roy$ by ! inte/9es & liv]4 ,f\r?3 ,true1 b see t y get good meat1 & don't eat x 9 excess4 ,fif?3 ,unansw]able--to be prov$ lat] by p]sonal exp]im5ts4 ,9 addition1 !y say t animal prote9 is m easily dige/$1 t #ig p] c5t is assimilat$ because x is animal1 & s x is mu* m to be desir$1 especially by *ildr5 & convalesc5ts2 t vegetable prote9 is enclos$ 9 cellulose1 & only #fe to #ge p] c5t is us$ by ! sy/em2 ?us ! diet is apt to be too bulky if ! prop] am\nt is tak54 ,sid5ote3 ,/rong ,veget>ians ,x has be5 prov$1 h[ev]1 by sev]al endurance te/s1 t ! veget>ian conte/ants _h m /r5g? & great] endurance ?an _! meat-eat+ competitors1 s !re is no reason :y we %\ld be worri$ by "o or two1 or ev5 m1 meatless days1 especially :5 animal product prote91 su* z milk1 eggs1 *eese1 & ! vegetable prote9s1 z 9 ! legumes & ! nuts1 are available4 ,sid5ote3 ,a ,confession ,i confess t = q a :ile aft] /udy+ veget>ian books ,i took a dislike to meat1 b n[ ,i am 9 ! com=table /ate describ$ by ,b5jam9 ,frankl9 9 8 autobiography4 ,x seems t he _h be5 conv]t$ to veget>ianism & _h decid$ t he nev] aga9 w\ld eat ! fle% ( animals t _h be5 ru?lessly slaught]$1 :5 !y s little des]v$ t fate4 ,b he 0 exce$+ly fond ( fi%1 & :ile on a fi%+ p>ty1 z "s fi% 7 be+ fri$1 he f\nd !y did smell mo/ admirably well1 & he 0 greatly torn betwe5 8 desire & 8 pr9ciple4 ,f9ally he rememb]$ t :5 ! fi% 7 op5$ he saw "s small] fi% 9 _! /oma*s1 & he decid$ t if !y c\ld eat ea* o!r he c\ld eat !m4 ,sid5ote3 ,mo/ ,not$ ,picture ( ,b4 ,frankl9 ,extant ,prote9 ,calories 9 #ajj ,c ,portions ( ,food ,9 #ajj ,c's ,bread1 #a slice1 7,w4,w4 ! highe/7 #ab to #af ,c's ,p ,9 #ajj ,c's ,cook$ ,c]eals1 #a sm4 cup1 7oatmeal highe/7 #aj to #ah ,c's ,p ,9 #ajj ,c's ,rice1 #a small cup #aj ,c's ,p ,9 #ajj ,c's ,mac>oni1 #a small cup #ae ,c's ,p ,9 #ajj ,c's ,:ole milk1 #e oz4 #bj ,c's ,p ,9 #ajj ,c's ,skim & butt]milk1 #aj oz4 #ce ,c's ,p ,9 #ajj ,c's ,*eese1 #c heap+ tbsp4 ,cottage *eese #ge ,c's ,p ,9 #ajj ,c's ,eggs #a-a_/c #cf ,c's ,p ,9 #ajj ,c's ,meat or fi%1 ,v lean #b-c oz4 #ej to #ge ,c's ,p ,9 #ajj ,c's ,nuts1 peanuts1 almonds1 walnuts4 ,peanuts ! highe/ #aj to #bj ,c's ,p ,9 #ajj ,c's ,beans #a_/c cup av]age #bj ,c's ,p ,9 #ajj ,c's ,gre5 peas #c_/d cup av]age #bh ,c's ,p ,9 #ajj ,c's ,corn #a_/c cup av]age #ab ,c's ,p ,9 #ajj ,c's ,onions #c to #d m$ium #ab ,c's ,p ,9 #ajj ,c's ,potato #a m$ium #ab ,c's ,p ,9 #ajj ,c's ,tomatoes #a lb #ae ,c's ,p ,9 #ajj ,c's ,fre% fruits3 b]ries1 currants1 rhub>b #aj ,c's ,p ,o!rs #b to #e ,c's ,p #f ,! ,delud$ ,ones--,my ,?9 ,fri5ds ,sid5ote3 ,:at6 ,i am go+ to s&wi* y 9 betwe5 ! food calories & my fat fri5ds1 & maybe y c absorb "s ( !m4 ,9 ! fir/ *apt]1 y rememb]1 ,i said ,i 0 n p>ticul>ly int]e/$ 9 y1 b ,i h *ang$ my m9d1 & ,i w treat y t5d]ly & c>efully4 ,i w h to prea* a little bit fir/1 b ,i don't m9d t2 ,i love to re=m p--,yes1 y ne$ re=m+6 ,! fir/ ?+ _m ( y h to d is to le>n to accept ! trivial annoyances & small misfits ( life z a matt] ( c\rse1 = to give !m att5tion beyond _! des]ts is to we> ! web ( y\r life to ! w>p4 ,elb]t ,hubb>d nev] said any?+ bett] ?an t4 ,h t reproduc$ 9 motto =m & put x on y\r bureau1 & repeat x fifty times daily4 ,sid5ote3 ,good ,philosophy ,adopt my philosophy4 ,if ,i h a trivial annoyance ,i analyze x c>efully4 ,0 ,i to blame8 ,yes8 ,all "r1 ,i am glad1 because !n ,i c see t x w n happ5 aga91 s ,i /op worry+4 ,if ,i am n to blame1 if ,i c\ld n help x 9 ! lea/1 well1 !n ,i don't worry ab\t x1 = t w n help x any1 & ,i wasn't to blame6 ,if x bobs up 9 my m9d aga91 ,i say3 ,n[1 look "h1 y annoyance1 ,i h giv5 y all ! att5tion y des]ve2 avaunt1 dep>t1 get out6 ,sid5ote3 ,simple ,n[1 h[ is ?is philosophy go+ to help y ga98 ,sid5ote3 ,lo/ ,calories ,:5 y worry ne$lessly1 notice h[ t5se y\r muscles are4 ,y are ex]cis+ !m all ( ! "t & us+ hundr$s ( calories ( en]gy4 ,y raise y\r blood pressure1 ! int]nal secretory gl&s may ov]act 7re-read :at ,i h said ab\t ^! gl&s 9 ! fat p71 & ?us _m m calories are us$4 ,! inte/9al secretions d n fl[ s freely1 y h indige/ion & d n assimilate y\r food1 & ?us hundr$s m calories are lo/4 ,x c]ta9ly is impossible to ga9 unless y\r food is assimilat$4 ,sid5ote3 ,develop ,poise ,s ! fir/ ?+ y h to le>n is ?is m5tal control & to relax4 ,rememb] t ^w1 relax4 ,aft] y are bett] n\ri%$ y\r n]v\s sy/em w n be on hair-trigg] t5sion1 & x w be easi] = y4 ,sid5ote3 ,no ,pa9 ,9 ,matt]2 ,no ,matt] ,9 ,pa9 ,:y ,worry8 ,if y are ill 9 m9d or body1 rememb] t x is natural to be well1 & t )9 y\r body nature has /or$ ! mo/ wond]ful =ces :i* are always t5d+ t[>ds ! normal1 or heal?1 if n ob/ruct$ or h9d]$4 ,nature sometimes ne$s help to /imulate ^? =ces1 or to re9=ce !m1 or to remove ob/ructions4 ,?is is :]e ! physician comes 94 ,b y y\rself c aid nature ! mo/ by realiz+ t nature is heal? & x is normal to be well4 ,by s do+1 all ( y\r organs function bett] & y are re/or$ to normal m rapidly4 ,sid5ote3 ,sleep ,sid5ote3 ,fre% ,air ,second3 ,x is v important to h en\gh sleep4 ,dr4 ,ri*>d ,cabot says t probably resi/ance is l[]$ z mu* by lack ( suffici5t sleep z by any o!r factor1 & t all y c soak into y\r sy/em 9 tw5ty-f\r h\rs is n too mu*4 ,don't =get ! fre% air4 ,y g5]ally suff] f sleeplessness1 ,i believe4 ,! ov]weights are always advis$ n to sleep too mu*4 ,!y w f9d :ile r$uc+ t !y won't want to sleep s mu*1 anyway4 ,!y w l to /ay awake--!y feel s mu* happi]4 ,sid5ote3 ,sometimes ,n[1 :5 y retire & try to sleep b _c1 try ?is--x works ) me4 ,y "k :5 y are pass+ ov] y\r m5tal images become di/ort$ & grotesque4 ,i artificially induce t /ate4 ,if ,i f9d myself rehe>s+ ab\t two hundr$ times1 ) appropriate ge/ures1 ! ke51 witty1 logical rem>ks :i* ,i c\ld h made 9 favor ( my pet legislation 9 ! club discussion1 b didn't1 !n ,i beg9 aft] ?is fa%ion3 ,p9k elephants ) gre5 ribbons on _! tails--r$ rh9oc]i 7is t "r1 or %\ld x be rh9oc]oses87--smil+ peanuts--,woman's ,city ,club--,social ,heal? ,insurance--:y didn't ,i say--,i wi% ,i _h said--7"h get out1 y annoyance67--p9k elephants--& s =? & s =?4 ,sid5ote3 ,picture ( ,p9k ,elephant ,adorn$ ,sid5ote3 ,woe ,is ,me ,n[ ,i realize ,i h ru9$ myself4 ,i am my own wor/ enemy4 ,i h expos$ my :ole life be=e ^? mod]n vivisectioni/s1 ! army ( amateur psy*o-analy/s4 ,sid5ote3 ,ex]cise ,?ird3 ,ex]cise4 ,great muscul> ex]tion %\ld be avoid$1 b ! sett+-up ex]cises t ,i advise1 if begun ) mod]ation & increas$ gradually1 w und\bt$ly /imulate ! appetite & help ! body functions to be bett] p]=m$4 ,sid5ote3 ,food ,f\r?3 ,s9ce food is ! only s\rce ( body sub/ance1 y mu/ gradually tra9 y\r /oma* s t x c c>e = en\gh food to n only supply y\r bodily en]gy1 b to leave a little excess to be /or$ z fat4 ,sid5ote3 ,y\r ,/oma* ,if y h a small appetite--& _m ( y h--y\r /oma* is und\bt$ly contract$1 & y mu/ gradually add to ! am\nt y h be5 eat+1 ev5 ?\gh x may cause "s di/ress1 until y h discipl9$ x s t x c h&le :at y ne$ )\t di/ress4 ,! /oma* is a muscul> organ & c be tra9$ & ex]cis$ some:at z o!r organs c4 ,y w n h mu* appetite at fir/1 b x w develop4 ,sometimes a %ort fa/ = a day or two1 dr9k+ no?+ b pure wat]1 seems to be b5eficial 9 ! beg9n+4 ,d n dr9k mu* ) y\r meals1 unless ! dr9k has food value by ! addition ( lots ( cream or sug>1 or bo?4 ,sid5ote3 ,eat ,m ,decide h[ _m calories y ne$ = y\r activities1 gradually add to y\r diet>y until y h rea*$ t numb]1 & !n "s m1 & y w ga9 z surely z ! ov]weight individual w lose by do+ ! opposite4 ,x may take a long "t1 or y may get results v rapidly1 dep5d+ some:at ^u ! individual *>act]i/ics4 ,gradually increase y\r butt]1 cream1 sug>1 *ocolate1 & s =?1 z !y are v high 9 food value4 ,/udy ! ,key to ! ,calories & reckon y\r calories e day = a :ile4 ,y h already notic$ t ! foods t y l are l[ 9 food value4 ,"h are "s ( ! ?+s y c take to add to y\r fuel3 ,sid5ote3 ,try ,"s ( ,^! ,a glass ( milk1 hot or cold1 tak5 betwe5 meals & be=e retir+1 w add ab\t #ejj calories4 ,cream sauce on y\r vegetables w add to _! value4 ,cod liv] oil1 or olive oil1 or cream1 begun 9 small doses & gradually increas$4 ,"o malt$ milk1 made ) milk1 syrup1 egg1 ice cream1 :ipp$ cream1 & ! malt$ milk1 w add ab\t #ejj calories4 ,sid5ote3 ,le>n$ ,phraseology ,y rememb] ! pa9ful "t t ,i spoke ( :5 !re 0 s mu* m ( me ?an !re ought to be8 ,well1 ! a=esaid concoction1 made ) milk1 syrup1 egg1 ice cream1 :ipp$ cream1 & ! malt$ milk1 0 accessory be=e ! fact1 & also p>ticeps crim9is be=e ! law4 ,i absorb$ ?is phraseology by be+ presid5t ( ! ,pr(essional ,woman's ,club1 ) its high-class wom5 attorneys1 m9i/]s1 d5ti/s1 ,ph4,d4's1 & ,m$ical ,tru/ doctors4 ,sid5ote3 ,explanatory ,note #a ,m$ical ,tru/4--,! ,am]ican ,m$ical ,association 7,a4,m4,a471 a p[]ful tru/ y c't get into unless y h a high prelim9>y education & are a graduate ( a high-class m$ical college4 ,elev5 ye>s' tra9+ aft] ! gramm> s*ool is _! m9imum /&>d n[4 ,sid5ote3 ,explanatory ,note #b ,league = ,m$ical ,ignorance4--,! s-call$ ,league = ,m$ical ,fre$om2 ! oppon5t ( ! above m5tion$ tru/4 ,_! /&>d--any old k9d ( a m$ical or religi\s tra9+1 two weeks or long]1 engraft$ on anyone :o has ! money to pay = ! c\rse4 ,no education1 no b>ri]2 9 fact1 ^? ( limit$ education make ! l\de/ boo/]s = ! league4 ,9 ju/ice1 ,i mu/ say t _m spl5did1 e/imable p]sons belong to ?is league1 n kn[+ ^! facts4 ,sid5ote3 ,?or\gh ,ma/ication ,fif?3 ,see page #ib 9 my advice to ! fat4 ,x is z important = y z = !m4 7,x always makes me mildly furi\s :5 ,i look up a ^w & am direct$ to seek "s o!r locality4 ,if x affects y t way--seek page #fj 9 my advice to y47 ,also h y\r tee? ,x-ray$4 ,bl9d abscesses at ! roots w cause all sorts ( a*es & pa9s1 z well z und]weight4 ,sid5ote3 ,especially ,ab\t ,y\r ,ailm5ts ,sid5ote3 ,organ ,recitals ,w$nesday ,ev5+s ,only ,six?3 ,don't talk s mu*4 ,see if y c't leave out two-?irds ( ! totally unimportant1 un9t]e/+ details4 ,a trem5d\s am\nt ( en]gy is us$ 9 talk+4 ,?is habit ,i w\ld n say 0 conf9$ to y1 by any means2 x is ano!r "o ( ^? pretty ne>ly univ]sal errors4 ,i w n give y a sample fatt5+ m5u1 = x might be all out ( proportion to :at y c\ld h&le1 & x w\ld upset y4 ,make out y\r own m5us1 realiz+ t y mu/ "w gradually to ! desir$ am\nt4 ,i am tak+ x = grant$ t y are organically s\nd1 t y\r sci5tific1 educat$ physician has said !re is no?+ ! matt] ) y1 except p]haps y\r n]v\s disposition4 ,h ,i n be5 nice to y8 ,all "r1 relax & wat* y\rself get into ! class ( ! plumptically adequate4 ,& if y don't succe$ aft] a fai?ful trial1 take ! milk-cure1 ) its ?ree to six weeks' absolute re/4 ,recapitulation #a4 ,calm y\rself4 #b4 ,sleep4 #c4 ,ex]cise4 #d4 ,food4 #e4 ,ma/icate #f4 ,delete ! details4 #g4 ,milk-cure4 ,review #a4 ,repeat ,elb]t ,hubb>d's advice4 #b4 ,give ?ree reasons :y worry c make y ?94 #c4 ,def9e ,m$ical ,tru/ & ,league = ,m$ical ,fre$om4 #d4 ,memorize p>agraph ab\t nature #e4 ,enum]ate ! ?+s y c eat to increase y\r calories4 #g ,ex]cise ,x is practically impossible to r$uce weight ?r\gh ex]cise alone1 unless "o c d a trem5d\s am\nt ( x4 ,= ! food t "o eats is usually en\gh to cov] ! en]gy lo/ by ! ex]cise4 ,sid5ote3 ,light ,on ,y\r ,feet ,h[ev]1 ex]cise is a v important feature ( any r$uc+ program2 n because ( ! fat t is burn$ up 9 ! ex]cise--& !re is "s burn$--b = ! reason t x is necess>y to keep "o 9 a heal?y condition4 ,! muscles1 ! int]nal organs1 ! bones1 ! bra91 are all b5efit$--9 fact1 ! entire sy/em4 ,sid5ote3 ,duty ,dances ,! ex]cises describ$ h]e9aft] w help make y fat or ?91 & !y w keep y supple1 graceful1 & light on y\r feet1 s t :5 ,i tell my husb& t he mu/ dance ) y1 ,madam1 he w n say1 ,no?+ /irr+1 & :5 y1 ,pr(essor1 ask me to dance1 ,i w n curse ! day ,i 0 born4 ,sid5ote3 ,w>n+ ,if y h n be5 accu/om$ to ex]cise1 ,i w>n y to take up only "o or two at a "t & d ea* "o a few times only4 ,y w be atroci\sly sore1 & y w realize t y h muscles ( :i* y wott$ n4 ,h[ev]1 p]si/1 if y are sure !re are no organic reasons :y y %\ldn't--su* z a weak he>t4 7,9 case y are v mu* ov]weight1 ,i ?9k x advisable to wait until y h r$uc$ some:at47 ,sid5ote3 ,or ,classic ,danc+ ,x is spl5did if y c belong to a gymnasium or to a physical culture class1 b t5 to fifte5 m9utes' sy/ematic daily ex]cise practic$ ) vim1 & ea* set foll[$ by deep brea?+1 w d m good ?an a gymnasium spasmodically att5d$4 ,brisk walk+ ) a long /ride isn't s bad2 9 fact1 if tak5 ) a v long /ride x w twi/ 'mo/ e organ y h 9 y\r body4 ,!re are hundr$s ( ex]cises y c take4 ,if y w notice little rascal's illu/rations y w f9d _m good ones4 ,^? illu/rat+ ! beg9n+ ( ?is *apt] are excell5t4 ,if possible1 x is be/ to take ! ex]cises on aris+ 9 ! morn+1 b if y h a h\sehold to c>e = y may n be able to d s4 ,= ^? :o h to d _! own "w1 x may be well to d ! "w fir/4 ,y c d x 9 half ! "t if y plan x c>efully & spe$ up4 7,?is advice is n = my ?9 fri5ds2 _! spe$omet]s regi/] too high already47 ,x does n matt] s mu* :5 ! ex]cises are done z t !y are done1 & done e day = ! re/ ( y\r life1 ) ! possible exception ( two or ?ree days a mon?4 ,gall/ones1 p]man5t /iff jo9ts1 & o!r little ?+s l t w h a h>d "t =m+4 ,my ,ex]cises ,sid5ote3 ,!y ,rea* ,mo/ ( ,my ,muscles 7,! s]vices ( my not$ arti/ ,i 0 able to obta9 ) great difficulty1 z he 0 engag$ 9 ! m important "w ( mak+ a swagg] /ick4 ,i f9ally secur$ him by ! promise ( an ice cream cone & tw5ty-?ree c5ts to g ) 8 two c5ts s t he c\ld buy a ,?rift ,/amp4 ,he is giv5 due cr$it on ! title page47 ,sid5ote3 ,turn ,on ,y\r ,music ,^! ex]cises execut$ ) vim1 vigor1 & vip--deep brea?+ betwe5 ea* set--w take t5 to fifte5 m9utes4 ,re-read my w>n+4 ,sid5ote3 ,little ,movem5ts ) ,mean+s ,all ,_! ,own #a4 ,feet toge!r1 arms out/ret*$1 palms up1 describe z l>ge a circle z possible4 ,f9e = r\nd %\ld]s & fat backs4 ,d sl[ly & /ret* fifte5 times4 ,smile4 #b4 ,arms out/ret*$1 sw+ to "r & to left z f> z possible at lea/ #ae times ea*4 ,sid5ote3 ,important6 ,keep ,facial ,expression ,?r\gh\t z p] ,arti/'s ,idea #c4 ,b5d sideways1 to "r & left1 alt]nately1 z f> z possible at lea/ #ae times ea*4 #d4 ,revolve ! body ^u ! hips f "r to left at lea/ #aj times1 & left to "r ! same4 #e4 ,b5d & t\* ! floor ) y\r f+]s1 )\t b5d+ y\r knees1 at lea/ #ae times4 #f4 ,knee-b5d+ ex]cise1 at lea/ #ae times4 ,?is is h>d at fir/4 #g4 ,h& on door or wall1 sw+ ea* leg back & =? at lea/ #ae times4 ,to ! side #ae times4 ,turn head1 raise arm1 & t5se bo?4 ,sid5ote3 ,y ,w ,soon ,be z ,graceful z ,annette #h4 ,/ep on *air ) ea* foot at lea/ #aj times4 ,?is is good = calf & ?igh muscles4 ,aft] a :ile y won't look z ?\gh y ne$$ a d]rick to get onto a /reet c>4 #i4 ,arms on sides ( *air4 ,come d[n & t\* abdom54 ,f9e = back & abdom54 ,fifte5 times4 ,sid5ote3 ,x ,has ,be5 ,call$ to ,my ,att5tion t ,bone ,back ,bru%es ,%\ld ,n ,be ,us$ by ,"s2 i4e41 ,!re ,is ,dang] 9 ,aff9ities #aj4 ,bru% hair vigor\sly at lea/ #bjj d\ble /rokes all ov] ! head1 ,n4,s4,e4,w41 us+ a bru% 9 ea* h&4 ,sid5ote3 ,good ,ex]cise 7,milit>y bru%es are be/4 ,if y c't purlo9 a set ( y\r husb&'s1 two ord9>y bru%es w d47 ,n[ %ake out ! loose d&ruff4 ,?is is "o ( ! be/ ex]cises & mu/ n be omitt$1 = x accompli%es two purposes4 ,x is a good arm & *e/ ex]cise1 & x gives a heal?y scalp absolutely free f ! dammdruff4 ,,n[ ,?is = a few m9utes1 foll[$ by ?is1 ! hot pref]ably at night4 #h ,at ,la/6 ,h[ to ,r$uce ,! title ( ?is *apt] indicates to :om x is address$4 ,all o!rs please refra9 f read+1 = x is /rictly private & confid5tial1 & is int5d$ only = ^? :o ne$ x4 ,y ?9 & y normal _h bett] save x1 ?\gh1 = y may qualify lat]4 ,y are keep+ "r on read+ n[6 ,i'm surpris$4 ,i want$ to tell my fat fri5ds t ! fir/ ?+ !y h to d is to get control ( _! w p[]1 & n[ ,i c't d x4 ,someh[1 w p[] ) a lay] ( fat on x gets feeble4 ,don't laugh1 y too ?96 ,x gets worse ?an feeble1 if !re is no fat at all & ! n]v\s sy/em is />v$1 x--well1 ,i won't say :at x does1 = ,i don't want to worry y4 ,sid5ote3 ,n[ ,t ,ord] ,is ,re/or$ ,i ,w ,resume ,w p[]1 be+ feeble to a great] or less degree1 mu/ be bol/]$ & aid$ a bit1 to beg9 )1 s-- ,fir/ ,ord] ,sid5ote3 ,wat* ,y\r ,weight6 ,sid5ote3 ,nature ,always ,c\nts ,tell l\dly & frequ5tly to all y\r fri5ds t y realize t x is unpatriotic to be fat :ile _m ?\s&s are />v+1 t y are go+ to r$uce to normal1 & w be !re 9 ! allott$ "t4 ,if y belong to a club1 r\nd up ! ov]weights & =m a section4 ,call x ! ,wat* ,y\r ,weight--,anti-,kais] ,class4 ,tax ! memb]s suffici5tly to buy a good1 accurate pair ( scales4 ,meet once a week to weigh4 ,we> approximately ! same weight clo!s1 & weigh at ! same "t 9 relation to eat+4 ,d ?is :e!r or n y belong to a club4 ,once or twice a week is (t5 en\gh to weigh4 ,scales v>y1 s try to use ! same ones4 ,don't be disc\rag$ if "s day aft] y h diet$ well y seem to h ga9$4 ,nature sometimes seems fi5di% t way4 ,! excess weight is probably due to a ret5tion ( wat]1 & w n be p]man5t4 ,h[ev]1 don't dep5d ^u ?is too (t56 ,usually1 if y h ga9$ :5 y ?9k y ought n to1 x is because ,nature has be5 c\nt+ calories & y hav5't4 ,h ! memb]s li/$ on a weight *>t conspicu\sly plac$ ne> ! scales1 & record accurately ! weight weekly4 ---------------------------------------- --------------- ,,wat* ,,y\r ,,weight ,,anti-,,kais] ,,class ---------------------------------------- --------------- ,normal ,weight on ---------------------------------------- ------------- ,memb]s' ,names ,weight,date,date,date,date,date,date ---------------------------------------- -------- ---------------------------------------- -------- ---------------------------------------- -------- ---------------------------------------- -------- ---------------------------------------- -------- ---------------------------------------- -------- ,sid5ote3 ,no ,funds = ! ,r$ ,cross ,^? n r$uc+ at lea/ "o p\nd p] week to be f9$ s\ndly & ! proce$s giv5 to ! ,r$ ,cross4 ,t won't be a good way to raise funds = ! *apt]1 ?\gh1 = !re w be no f9es aft] ! fir/ week or s1 :5 ! memb]s f9d :at _! ma9t5ance diet %\ld be & are consum+ less ?an t4 ,i w expla9 ?is ma9t5ance diet bus9ess4 ,y %ameless ?9 ones1 call back y\r m polite comrades--?is is important = all ( y4 7,i %all also tell y m fully ab\t ?is 9 ! la/ *apt]47 ,sid5ote3 ,ma9t5ance ,diet ,! ma9t5ance diet is "o :i* ma9ta9s y at y\r pres5t weight1 i4e41 y are n ga9+ or los+4 ,y may be ov] or "u normal1 b are /ay+ !re4 ,! intake equals ! outgo4 ,:5 y eat less ?an y\r ma9t5ance diet1 y are go+ to supply ! defici5cy ) y\r own fat4 ,s commit y\rself on y\r honor t y are go+ to r$uce or p]i%--no joke2 y c't tell h[ ne> y are to x if y are mu* ov]weight4 ,!re are two g5]al /ages ( fatty he>t4 ,9 ! fir/ /age ! he>t is surr\nd$ by a blanket ( fat1 & x also p5etrates betwe5 ! muscles4 ,lat]1 if x goes on too long1 ! he>t muscle itself deg5]ates to fat1 !n-- ,sid5ote3 ,good-night6 ,%akespe>e w>ns y to make ?y body less1 h5ce ?y grace m2 leave gorm&iz+1 & "k t ! grave do? gape = !e ?rice wid] ?an = o!r m54 ,second ,ord] ,sid5ote3 ,%r9k ,y\r ,/oma* ,y\r /oma*1 long us$ to an excess ( food = y\r ne$s--x may n be a l>ge am\nt--b /ill1 ,i repeat1 be+ us$ to an excess ( food = y\r ne$s1 y\r /oma* mu/ be discipl9$4 ,x is und\bt$ly di/5d$1 z x %\ld n be4 ,sid5ote3 ,%r9k ,y\r ,/oma* ,a good way to %[ x t y are ma/] is to fa/ = at lea/ "o day--dr9k no?+ b pure wat]1 hot or cold1 z y pref]4 ,x w prote/ vocif]\sly & w tell all its fri5ds1 ! diff]5t organs ( y\r body1 h[ y are p]secut+ x1 & !y w jo9 ! league aga9/ y & decide !y w ou/ y f y\r position1 & y w feel l--b don't m9d x2 x w soon "k t y mean bus9ess1 &1 mu* *a/5$ & consid]ably contract$1 w take ! next day a v small am\nt ( food v gratefully4 ,sid5ote3 ,%r9k ,y\r ,/oma* ,if y d n want to be s sev]e ) x y c all[ x five glasses ( hot or cold skim milk or butt]milk1 "o e ?ree h\rs1 say1 at #aj1a1d1g1 & #aj o'clock4 ,"o glass is #hj calories1 five equal #djj calories1 :i* is n s mu*4 ,sid5ote3 ,or ,ma%$ ,! bak$ potato & glass ( skim milk diet1 ?ree times a day "o day a week1 :i* has its devotees1 dep5ds ^u its l[ caloric cont5t = its results4 ,!re is no magic 9 x1 no yea/ bus9ess :i* r$uces4 ,?is is mo/ :olesome1 h[ev]1 = potatoes conta9 a l>ge am\nt ( ! potassium salts1 :i* t5d to c\nt]act ! effects ( uric acid1 & ?us are good = ! g\ty type4 ,sid5ote3 ,mono-,diets ,! beef/eak1 ! milk1 & ! fruit diets are also good4 ,"o c ga9 z well z lose on ! milk diet1 all dep5d+ on numb] ( calories consum$1 & x is an excell5t me?od = bo?4 ,! beef/eak diet is b5eficial = a %ort "t1 b too mu* prote9 ov] a long p]iod has be5 %[n to be h>mful4 ,an exclusive fruit diet is excell5t = r$uction4 ,l[ calorie days c be repeat$ once a week if necess>y 9 ord] to keep ! /oma* 9 good ord]4 ,fruit juice1 "o-qu>t] glass1 or fre% fruit1 c be sub/itut$ = ! skim milk1 & y may pref] x4 ,sid5ote3 ,b ,y ,d ,n ,h ,to ,y c\ld keep on ?is = "s "t1 or fa/ = "s "t1 & probably be mu* b5efit$4 ,i fa/$ five days once1 or r fruit-juic$ five days4 ,i lo/ ab\t t5 p\nds1 ,i ?9k1 & my he>t1 :i* _h begun to c>ry on1 0 reliev$4 ,sid5ote3 ,sob ,/uff ,x 0 dur+ t p]iod ( :i* ,i h spok51 & ( :i* ,i am a%am$2 = ,i _h my ,m4,d4 degree !n & %\ld h kn[n bett]4 ,b y "k we h good au?ority t x is easi] to tea* tw5ty :at 7 good to be done ?an to be "o ( tw5ty to foll[ our own tea*+4 ,?ird ,ord] ,sid5ote3 ,y ,are ,d[n to ,bus9ess ,sid5ote3 ,& ,maybe ,diabetes ,n[ y w h to reckon on ! am\nt ( food or numb] ( calories y ne$ p] day4 ,review ! rule ,i h giv54 ,y f9d = y\r age & normal weight t y w ne$1 let u say = example1 #bbjj calories4 ,y h probably be5 consum+ twice t am\nt & ei!r /or+ x away z fat or z disease4 7,x is surpris+ h[ small an excess w gradually add up p\nds ( fat4 ,= in/ance1 ?ree pats ( butt] or ?ree m$ium *ocolate creams a day1 if ov] ! ma9t5ance limit1 w\ld add approximately #bg p\nds a ye> to y\r weight67 ,n[ y are to r$uce y\r ma9t5ance diet--! #bbjj calories we are tak+ = example--to #abjj calories--q a com=table lot1 y w f9d4 ,y w be surpris$ h[ mu* #abjj calories w be if ! food is judici\sly select$4 ,sid5ote3 ,aft] ,all1 ,hung] ,is ,mu* ,m ,agreeable ,?an ,apoplexy ,y may be hungry at fir/1 b y w soon become accu/om$ to ! *ange4 ,i f9d t dry lemon or orange peel1 or ^? little aromatic brea? sweet5]s1 j a t9y bit1 seem to /op ! hung] pangs2 or y may h a cup ( fat-free b\illon or half an apple1 or o!r l[ calorie food4 7,c\nt ! calories "h47 ,"o ?\s& calories less food p] day equals f\r ounces ( fat lo/ daily--approximately #h p\nds p] mon?4 ,if y d n want to lose s fa/1 d n cut d[n s mu*4 ,f\r? ,ord] ,sid5ote3 ,y ,regi/] ,joy ,y may eat j :at y l--c&y1 pie1 cake1 fat meat1 butt]1 cream--b--c\nt y\r calories6 ,y c't h _m nor l>ge help+s1 y see2 b isn't x com=t+ to "k t y c eat ^! ?+s8 ,maybe "s meal y w\ld r h a #cej-;calorie piece ( lusci\s pie1 ) a delici\s #aej-;calorie tablespoonful ( :ipp$ cream on x1 ?an all ! succul5t vegetables ,lu!r ,burbank c\ld gr[ 9 ,cali=nia4 ,my idea ( heav5 is a place ) me & m9e on a cl\d ( :ipp$ cream4 ,sid5ote3 ,y ,regi/]$ ,too ,high ,n[ t y "k y c h ! ?+s y l1 proce$ to make y\r m5us conta9+ v little ( !m4 ,fif? ,ord] ,?is is go+ to be y\r *ief bus9ess & pursuit 9 life = ! next few mon?s1 ?is r$uc+ ( y\r weight4 ,h[ev]1 keep up y\r ,r$ ,cross & all o!r activities1 fa/ & furi\sly1 s t y won't be ?9k+ ab\t y\rself4 ,sid5ote3 ,m ,w>n+s ,don't r$uce m ?an two or ?ree p\nds a week2 two or less is bett]4 ,if y are too cannibali/ic1 y\r he>t1 kidneys & n]v\s sy/em are liable to suff]--y y\rself are supply+ too mu* fat 9 y\r diet>y1 & !re are o!r sci5tific reasons aga9/ r$uc+ too rapidly4 ,h[ev]1 y may f9d t ! fir/ week or s y may r$uce five or sev5 p\nds2 b don't worry ab\t ?is1 = t is a slu%y1 wat]y fat t goes easily4 ,if a claim l a cold %\ld attack y1 & aft] spray+ nose & ?roat frequ5tly ) an antiseptic1 & !n d5y+ ! claim vigor\sly1 x p]si/s 9 runn+ a sev]e c\rse1 bett] g back to ma9t5ance diet = a few days4 ,sid5ote3 ,n ,ev5 ,:ile ,cook+ ,don't ta/e6 ,y w f9d ! second ta/e mu* h>d] to resi/ ?an ! fir/4 ,if y h all[$ 9 y\r daily program some?+ betwe5 meals 7a good plan71 take x1 b n o!rwise4 ,try n to ov]eat at any "t1 & ?us undo ! "w t p]haps has tak5 y two or ?ree days to accompli%4 ,x w be all "r occasionally1 possibly "o day a week1 to eat up to y\r ma9t5ance diet1 b don't1 ,i beg ( y1 g ov] x s t y w ga94 ,y w be tempt$ q frequ5tly1 & y w h to *oose :e!r y w enjoy y\rself hugely 9 ! tw5ty m9utes or s t y w be consum+ ! excess calories1 or :e!r y w dislike y\rself cordially = ! two or ?ree days y lose by y\r lack ( w p[]4 ,sid5ote3 ,i ,ought ,n to ,d ,?is ,i am afraid ,i am go+ to tell a /ory4 ,i feel z ?\gh ,i 71 & ,i don't want to4 ,x is "o ,i he>d ye>s ago at a tea*]s' conv5tion at ,riv]side1 :5 ,i 0 a t5d]1 unsuspect+ "y s*ool tea*]1 s x is p]fectly good1 albeit s5ile--& x illu/rates my po9t s well--s well--well1 y h to put y\rself 9 ! place ( ! little *aps1 ,billie & ,johnnie1 ( ! k9d]g>t54 ,sid5ote3 ,a ,little ,anatomical ,/ory ,x seems x 0 cu/om>y to br+ a lun*1 & ,little-new-boy _h come )\t "o4 ,tea*] ask$ ,billie w\ld he %>e8 ,no1 /urdily2 n he4 ,b little ,johnnie1 he w\ld4 ,"s "t lat]1 ,johnnie1 ) a frantic wav+ ( 8 h&1 & ) j pride 9 8 g5]osity1 in=m$ ! class t he _h %>$ 8 lun* ) ,little-new-boy & he felt good is 8 little he>t4 ,billie /ood 8 gr\nd & /\tly decl>$ t he ate 8 & he felt good 9 8 little belly4 #i ,autobiographical ,i did n give our ?9 fri5ds a sample m5u = fe> x w\ld upset !m2 b no?+ c upset y\r dige/ion1 ,i "k4 ,h[ev]1 ,i w n give y a sample m5u1 ei!r1 b w tell y :at ,i eat :5 ,i g on a r$uction regime1 :i* = me is #abjj ,calories4 ,y w notice1 mo/ ( my calories ,i h at d9n] 9 ! ev5+4 ,y may n l ?is1 b w\ld r h y\rs spread ov] ! entire day2 & y c suit y\r fancy1 = x makes no diff]5ce z long z y\r total numb] p] day /ays )9 y\r r$uction limit4 ,sid5ote3 ,make ,out ,sev]al ,m5us if ,y ,l ,don't ?9k y h to foll[ my m5u4 ,y might ga9 on x6 ,/udy ! ,key & select y\r own4 ,_m w lose by go+ on ! no-breakfa/ plan1 or ! no-lun* plan4 ,if !y d r$uce1 x is because !y h l[]$ _! daily consumption ( food1 & n because ( ! no-breakfa/ or no-lun* plan p] se4 ,fat seems to melt fa/] :5 ! *ief meal is 9 ! middle ( ! day1 & ) only #bjj or #cjj calories ( fruit = ! ev5+ meal4 ,9 ?is way y slim :ile y sleep4 ,,my ,,breakfa/ #a slice v dry co>se bread toa/ #a_/d 94 ?ick #ej ,c4 ,butt]1 #a_/d cu4 9 #be ,c4 ,hot wat] flavor$ ) c(fee #jj ,c4 ----- ,total #ge ,c4 ,sid5ote3 ,slim ,:ile ,y ,sleep6 ,clev]8 ,y may pref] _m m calories = breakfa/1 or none at all4 ,?is may n look good to y1 b x means an awful lot 9 my "y life1 aft] my ex]cise & ba?1 to sit d[n to my little breakfa/ & read ! pap]s4 ,rec5tly ,i h f\nd t two cups ( mod]ately hot wat] ) ! juice ( a lemon answ]s j z well z ! toa/ & wat]y c(fee1 & is probably bett]4 ,y might l "s fruit4 ,,my ,,lun*eon #a corn muff9--,i am patriotic #abe ,c4 #a pat butt] #ajj ,c4 #a cup c(fee ) #a tbsp4 cream #ej ,c4 ------ ,total #bge ,c4 ,if y are patriotic & con/ipat$1 sub/itute "o bran muff94 ,y c see t ?is is 9 reality a fur!r ext5sion ( my sumptu\s breakfa/4 ,if ,i get tir$ ( ?is1 ,i add a salad ( ,lettuce1 l>ge am\nt1 practically #jj ,c4 ,roque=t *eese dress+ #ajj ,c4 ,i am v fond ( ?is ,roque=t *eese dress+2 #a-a_/h;94 cube ( *eese 9 a little v9eg>1 no oil1 keeps x )9 ! hundr$ calories4 ,y might pref] a bak$ apple or two tomatoes1 or a di% ( prunes1 or #c oz4 ( cottage *eese4 ,! *ief ?+ is to take :at y l1 n :at ,i l4 ,c\nt y\r calories4 ,,my ,,d9n] ,sid5ote3 ,i ,don't ,mean ,y\r ,husb&'s ,dess]t1 ,i ,mean ,my ,husb&'s4 ,my ,^w6 ,i ,got ,out ( ,t ,quick6 ,vegetable s\p1 or b\illon1 no fat2 or small oy/] cocktail #be ,c4 ,lean meat1 or un?9k+ lob/] or fi%1 #e or #f oz #cjj ,c4 ,l>ge s]v+ ( uncook$ lettuce or cabbage1 practically #jj ,c4 ,mayonnaise or oil1 #a_/b dsp #ej ,c4 #a l>ge di% tomatoes1 or caulifl[]1 or /r+ beans1 or c>rots1 or turnips 7,i hate turnips--j put !m d[n s y c see y c h !m if y l7 #be ,c4 #a m$ium slice bread1 or #a m$ium potato #ajj ,c4 #a pat butt] #ajj ,c4 #ajj calories ( y\r husb&'s dess]t #ajj ,c4 ,wat] #jj ,c4 #a cup c]eal c(fee1 cle>1 practically #jj ,c4 -------- ,total #gjj ,c4 ,,summ>y ,breakfa/ #ge ,c4 ,lun*eon includ+ salad #cge ,c4 ,d9n] #gjj ,c4 ------- #aaej ,c4 ,t leaves me #ej m calories to total #abjj1 to take be=e retir+ if ,i am hungry4 ,y %\ld leave ?is #ej calories to take be=e retir+1 because if y are hungry y w f9d x v difficult to g to sleep4 ,a small cup ( hot skimm$ milk t5ds to be a s$ative4 ,hung]1 l cold feet1 is h>d to g to sleep on4 ,sid5ote3 ,= ,bo? ,sexes ,if !re is "o ?+ m important ?an ano!r1 x is ?or\gh ma/ication4 ,sid5ote3 ,sometimes ,i ,take ,m ,?an #ajj ,calories ( ,my ,husb&'s ,dess]t4 ,i ,love ,fat ,m51 ,b ,i ,don't ,want to ,be ,m>ri$ to ',em ,?is applies to ! ?9 z well z to ! fat1 & to ! *ild z well z to ! adult4 ,take a mod]ate m\?ful & rassel ) x until x is automatically swall[$4 ,*ew until x is all gone be=e y put any m 9 y\r m\?4 ,!re is no bett] way ( jolly+ y\rself into ?9k+ t y h _h all y want ?an ?is ,flet*]iz+ habit1 & x takes ! same "t to consume "o-half ! am\nt ( food y h be5 9 ! habit ( eat+4 ,i w all[ y all ! wat] y want1 9 reason2 9 fact1 ,i advise x :ile y are r$uc+1 bo? at ! meals & betwe5 meals4 ,! only precaution is t at ! meals x %\ld n be drunk :ile food is 9 ! m\?1 = ?is w\ld t5d to less5 ?or\gh ma/ication4 ,n[1 ,madam & ,madam's husb&1 :5 are y go+ to beg9 ?is important bus9ess ( r$uc+8 ,aft] ! holidays8 ,tomorr[8 ,no6 ,"r n[4 ,! soon] y get />t$1 ! bett]4 ,! *ief ?+ to d1 & ! h>de/1 is to get />t$ & to get ! habit4 ,aft] ! fir/ ?ree days y w n dread x2 9 fact2 y w feel s mu* bett] t y w n be will+ to g back to y\r old habits ( ov]eat+4 ,n[ let's review a bit :at y are to d4 ,sid5ote3 ,plan ! ,day ,be=e ,fir/3 ,pl$ge y\rself to y\rself1 & to someone else1 s y w be a%am$ to fail4 ,!re is a great deal ( psy*ology to r$uc+4 ,use /rong auto-sugge/ion4 ,decide j h[ mu* y are go+ to eat 9 advance ( ! meal--s _m calories1 no m6 ,?is s\nds fooli%1 b x helps wond]fully4 ,second3 ,beg9 ) a fa/ or a l[ caloric diet = ! fir/ day2 keep x1 if necess>y1 "o day weekly4 ,sid5ote3 ,l[ ,bridge on ,fats & ,pa/ries ,?ird3 ,/udy food li/ & make out m5us ! caloric totals ( :i* are less ?an y\r ma9t5ance diet4 ,h a fairly balanc$ diet1 "s fat1 "s c>bohydrates1 "s prote91 & a good am\nt ( gre5 vegetables & fruit4 ,h #bjj-cjj ,c's ( prote94 ,f\r?3 ,ma/icate e morsel ) su* ?or\ghness t x is automatically swall[$4 ,fif?3 ,keep up y\r activities--,r$ ,cross & o!r relief "w4 ,six?3 ,rememb] t y w feel good 9 y\r little he>t :5 y resi/ temptation to ov]eat1 & :5 y don't1 y won't feel good any:]e4 ,sev5?3 ,"s vigor\s ex]cise e day4 ,sid5ote3 ,!re ,is ,life ,sub/ance & ,intellig5ce 9 ,*ocolate ,creams6 ,,note3 ,if !re comes a "t :5 y ?9k y w die unless y h "s *ocolate creams1 g on a c4c4 debau*4 ,i d1 occasionally1 & w eat z _m z t5 or s2 b ,i take !m be=e d9n]1 !n me = ! balance ( my d9n]-- #a b[l ( cle> s\p #be ,c4 #a crack] #be ,c4 ------ ,total #ej ,c4 ,& ?us1 y see1 e suppos$ pleasure 9 s9 7eat+7 w furni% m ?an its equival5t ( pa9 7diet+7 until belief 9 mat]ial life 7*ocolate creams7 is de/roy$4 ,review #a4 ,describe y\r /oma*4 #b4 ,if !re is "o ?+ m important ?an ano!r1 :at is x8 #c4 ,repeat ! five ord]s 9 *apt] #h4 #d4 ,repeat ! w>n+s4 #e4 ,"w ! foll[+ example3 ,x ga9s #be p\nds dur+ ! ye>4 ,h[ _m calories has he av]ag$ daily ov] 8 ma9t5ance diet8 ,,key3 #be lbs4 fat #djj oz4 fat4 #a oz4 fat repres5ts #bge ,c4 food consum$4 #djj oz4 #djj x #bge1 or #aaj1jjj ,c4 #aaj1jjj #cfe #cja ,c4 ,answ]4 ,x has eat5 #cja ,c4 p] day m ?an necess>y4 #f4 ,h[ _m calories h y av]ag$ daily ov] y\r ma9t5ance diet8 ,& :at c\ld y h left (f y\r m5u & kept f ga9+ all t weight8 #aj ,te/imonials ,sid5ote3 ,f ! ,field ,aft] y h r$uc$ or ga9$1 let me %>e y\r joys4 ,write me a little note4 ,y ne$ n sign y\r "n if y don't want to4 ,i anticipate ! foll[+3 ,,de> ,,doctor3 ,i am s grateful to y1 ,dr4 ,lulu ,hunt ,pet]s1 = :at y h done = me4 ,aft] read+ y\r book1 ,diet & ,heal?1 ) ,key to ! ,calories my *ronic case ( meanness--,i mean leanness--0 absolutely cur$4 ,my weight1 :i* 0 444 n[ is 444 & ,i am on my way to normal4 ,i am fond ( y4 99 99 99 99 99 ,,de>e/ ,,doctor3 ,i _c be too grateful to y1 de> ,doctor ,lulu ,hunt ,pet]s1 = y\r book ,diet & ,heal?1 ) ,key to ! ,calories1 = ,i h lo/ 444 p\nds6 ,my weight 0 444 & n[ is 444 & ,i am on my way to normal4 ,i %\ld be ungrateful inde$ if ,i did n m5tion t :ile read+ ! book a *ronic case ( dammdruff :i* ,i _h _h = ye>s1 & :i* _h be5 giv5 up by six speciali/s1 0 absolutely cur$4 ,i adore y6 99 99 99 99 99 ,sid5ote3 ,a ,wond]ful ,demon/ration ,,de> ,,doctor3 ,= y\r book1 ,diet & ,heal?1 ) ,key to ! ,calories1 words are inadequate to express my ?anks4 ,= ,i h be5 deliv]$ f a *ronic affliction ( _m ye>s' duration1 = :i* ,i _h tri$ all kn[n me?ods ( cure4 ,i ref] to ! smok+ ( *eap cig>s by my husb&4 ,he sudd5ly f\nd he _h no desire = ! noxi\s we$6 ,y\r arm & leg ex]cises are wond]ful4 99 99 99 99 99 #aa ,an ,apology & ,"s ,am5dm5ts ,on re-read+ ?is lit]>y gem1 humor\s classic1 & sci5tific treatise on weight r$uction & ga9+1 ,i see t ,i h a v intimate mixture ( ! ?9s & ! fats4 ,b t is z x %\ld be = balance4 ,i _h int5d$ to keep y /rictly sep>ate1 b ! prea*+1 ! ex]cises1 ! dry def9itions1 ! ,key to ! ,calories1 & s =?1 0 matt] t 0 applicable to bo?1 s x c\ld n be done4 ,sid5ote3 ,wat* ,y\r ,weight ,i h j got to br+ ?is to a close n[1 if ,i h x ready z ,i promis$1 = ! lecture1 ,wat* ,y\r ,weight6 ,i am glad ( x1 too4 ,i am gett+ s 444 funny x is pa9ful4 ,i w close ) ! next *apt]4 ,x w be beautifully sci5tific1 b n funny1 ,i promise4 ,"s ,am5dm5ts ,sid5ote3 ,no4 #a ,y p]haps h notic$ t my fir/ *apt] is call$ ,prelim9>y ,b\t1 & !n ,i h gone on to describe a club meet+4 ,i am aw>e t ,p4,b4 is a prize fight+ t]m1 & ,i meant x = ! picture ( me fight+ myself1 n = ! club meet+4 ,i h att5d$ _m club meet+s1 & 9 none ( !m h ,i ev] se5 any fight+ t w\ld h tak5 any prize any:]e1 al?\gh ,i w say ,i h se5 & h myself p]sonally conduct$ "s v classy /uff4 ,sid5ote3 ,no4 #b ,i d n use slang4 ,i use only ! pure/1 mo/ ref9$1 & cultur$ ,engli%4 ,i leave slang to ^? :o c get by ) x & put x ov]4 ,s :]e ,i h us$ da%es y may use y\r favorite slang words4 ,m9e 7 delet$ by ! c5sors4 ,sid5ote3 ,no4 #c 7a7 ,mrs4 ,ima ,gobbl] is n really fat en\gh to be call$ a fat--6 ,%e is only #dj or #ej p\nds ov]weight1 b %e is fond ( me & ,i took lib]ties ) h]4 ,%e is a d>l+4 ,sid5ote3 ,no4 #c 7b7 ,%e is a puri/1 too4 ,i call$ h] up aft] ,i put h] 9 my book1 & ,i said1 ,y are fond ( me1 ar5't y1 ,mrs4 ,gobbl]8 ,& %e said1 ,y\bet*a4 ,& y are a good sport1 ar5't y8 ,sure/ ?+ y "k6 ,t's good1 = ,i h said a horrid ?+ to y4 ,i _h to1 9 ord] to /op ! club discussion4 ,& %e respond$ s\lfully1 ,g to x1 ,kid6 ,sid5ote3 ,no4 #d ,mrs4 ,%eesasite's husb& did n really h to buy h] a pair ( freight scales2 t is j a g5tle jo%4 ,! ord9>y scales w weigh #cjj p\nds1 ,i believe4 ,%e is also a de>4 ,sid5ote3 ,no4 #e ,my husb&'s eyes are n really gre51 nor is he cross-ey$4 ,!y are ! lovelie/1 s(te/ br[n4 ,! gre5 eyes belong on ! mat]nal side ( ?is h\se4 ,sid5ote3 ,no4 #f ,my arti/ is n really not$4 ,he is j an ord9>y adorable t5-ye>-old boy kiddie4 ,ar5't 8 little figures ! de>e/ ev]8 99 99 99 99 99 ,sid5ote3 ,do+ ,my ,bit ,all ! *>act]s 9 my book are fri5ds ( m9e4 ,p]haps y _h bett] sub/itute 7 = are4 ,!re 0 "o woman m5tion$ 9 my orig9al manuscript & my husb& said :at h y put h] 9 = ,pattie8 7a corruption ( ,pettie1 a ,h4moon hangov]7 %e is no fri5d ( y\rs3 %e knocks y4 ,& ,i said l(tily l1 ,i want y to "k ,ijit 7corruption ( ,idiot1 also a ,h4moon hangov]7 ,i am above p]sonalities %e is prom95t & besides %e is fat especially 9 ! feet & head & %e doesn't "k x & he said t doesn't make any diff]5ce y d n h to immortalize h] & ,i said ,i w\ld look up ! au?orities on ! subject & he said he 0 au?ority en\gh & ,i said ,i w\ld see :at ! o!r au?orities said anyway & ,i did & ,i f\nd "o mo/ em95t t said y %\ld love y\r enemies b none t said y %\ld immortalize !m s ,i said ,i'd drop h] & he said he %\ld say s & s ,i did4 ,illu/ration3 ,de> ,enemy ,unimmortalis$ --,all ! *>act]s 9 my book are fri5ds ( m9e4 ,p]haps y _h bett] sub/itute 7 = are4 #ab ,ma9t5ance ,diet & ,conclusions ,illu/ration3 ,ma9t5ance ,diet #ajjj ,c4 ov] #ajjj ,c4 "u ,sid5ote3 #a/ ,circle ,,! ,,heavy circle repres5ts ! am\nt ( daily food 7numb] ( calories7 :i* w ma9ta9 y at pres5t weight4 ,x may be y\r weight is too mu* or too little1 b ?is is y\r ma9t5ance diet = t weight4 ,sid5ote3 #bnd ,circle ,,! ,,second circle repres5ts a daily diet conta9+ m ?an necess>y = ma9t5ance2 = example1 let u say #ajjj calories m4 ,?is #ajjj calories ( food is equival5t to approximately #d ounces ( fat #ajjjbee 7#a oz4 fat #bee ,c472 #d ounces ( fat daily equals #h p\nds a mon? :i* w be add$ to y\r weight1 &1 if n ne$$ by ! sy/em1 w deposit itself z excess fat4 ,or ! tox9s aris+ f ! unnecess>y food w irritate ! blood vessels1 caus+ art]io-scl]osis 7h>d5+ ( ! art]ies71 :i* 9 turn may cause kidney disease1 he>t disease1 or apoplexy 7rupture ( art]y 9 ! bra971 & maybe dea? be=e y\r "t4 ,on ! o!r h&1 if y are und]weight & ! add$ n\ri%m5t is gradually work$ up to1 x w improve ! heal? & cause a ga9 ( s mu* 7!oretically1 & 9 reality if kept up long en\gh74 ,sid5ote3 #c;d ,circle ,,! ,,?ird circle repres5ts a diet conta9+ less ?an ! ma9t5ance2 aga91 = example1 say #ajjj calories less4 ,"h ! #ajjj calories mu/ be tak5 f ! body tissue1 & fat is ! fir/ to g1 = fat is virtually dead tissue4 ,?is #d ounces ( fat daily :i* w be suppli$ by y\r body equals 9 six mon?s #dh p\nds4 ,!re are 9 ,am]ica hundr$s ( ?\s&s ( ov]weight individuals2 n all s mu* ov]weight z ?is1 b "s consid]ably m s4 ,if ^! individuals w save #ajjj calories ( food daily by us+ _! /or$ fat1 ?9k :at x w\ld mean at ?is "t4 ,sid5ote3 ,sav+s ,n only an imm5se sav+ ( food to be s5t to our soldi]s & allies & ! />v+ civilians1 & ( money :i* c\ld be us$ = ,lib]ty ,bonds1 ! ,r$ ,cross1 & o!r w> relief "w1 b a great sav+ & a great increase 9 p[]2 = !re is no d\bt t by r$uc+ z sl[ly & sci5tifically z ,i h direct$1 effici5cy & heal? w be increas$ "o hundr$ fold4 ,if1 z illu/rat$ 9 ! ?ird circle1 ! #ajjj calories or less is eat5 & ! individual already is und]weight1 ) no excess fat1 !n ?is am\nt w be tak5 f ! muscles & ! m vital tissues1 & ! organism w f9ally succumb4 ,be=e ?is "t is rea*$ !re w be a great l[]+ ( resi/ance1 & ! individual w be a prey to ! infecti\s diseases4 ,x mu/ be rememb]$ t 9 *ildr5 ! gr[? ( ! :ole body is trem5d\sly active1 & especially t ( ! he>t & n]v\s sy/em4 ,if ! n]v\s sy/em is und]n\ri%$1 x becomes disorganiz$ & undevelop$4 ,?is is apt to be express$ 9 unc]ta9 emotional /ates1 quick temp]s1 & a pr$isposition to convulsions4 ,! he>t1 if und]n\ri%$1 lays its f\ndation = future he>t disease1 & ! :ole sy/em w be injur$ = life4 ,any?+ t impairs ! vigor & vitality ( *ildr5 /rikes at ! basis ( national welf>e4 ,sid5ote3 ,! ,food ,adm9i/ration ,emphasizes ,?is ,y c see f ?is h[ extremely important x is t1 9 our ne$ = ! cons]vation ( food1 only ^? :o c d5y !mselves & at ! same "t improve _! heal? & effici5tly %\ld d x4 ,x w be no help 9 our crisis if ! heal? & resi/ance ( our p be l[]$ & ! gr[? & developm5t ( our *ildr5 be /unt$4 ,we1 ! hundr$s ( ?\s&s ( ov]weight citiz5s1 comb9$ ) ! hundr$s ( ?\s&s ( ! normal :o are ov]eat+ to _! ill1 c save all ! food t is necess>y4 ,we are anxi\s1 will+1 eag] to d ?is4 ,n[ we "k h[1 & we w4 ,food ,w ,w9 ! ,w> ,,wat* ,,our ,,weight6 #ac ,?ree ,ye>s ,lat] ,febru>y1 #a1 #aiba ,an ,add$ ,*apt] 9 ,:i* ,are ,(f]$ ,tw5ty-"o ,sugge/ive ,m5us ,aft] ne>ly two ye>s ) ! ,am]ican ,r$ ,cross 9 ! ,balkans ,i return to f9d ! little book has be5 c>ry+ on 9 my abs5ce--,i write ?is = ! fif? edition--& my publi%]s insi/+ t ,i mu/ furni% "s m m5us4 ,!y affirm t !re are _m :o d n c>e to or _c figure out _! own4 ,aft] be+ s long "u milit>y discipl9e ,i obey n[ in/9ctively1 al?\gh ,i d n want to d ?is4 ,b y "k publi%]s4 ,!y say t if !re are m5us = ^? :o d n h ! desire to compute !m1 ! usefulness ( ! book w be increas$4 ,publi%]s are s altrui/ic4 ,n[ f> be x f me to scorn ! possibility ( increas$ sales myself4 ,s ,i comply1 & aft] y are r$uc$ y w h ! en]gy & ! increas$ ke5ness to sc\t ar\nd 9 ! calories & make out y\r own4 99 99 99 99 99 ,a little ( my ,balkan exp]i5ce 9 ! r$uc+ l9e may n be amiss4 ,9 ,albania1 :]e ,i 0 /ation$ mo/ ( ! "t1 life is v /r5u\s4 ,we all _h to "w h>d & exp5d a great deal ( n]v\s en]gy4 ,m$ical calls on foot 9 ! scor*+ sun ov] unk9d cobble/ones1 long di/ance calls on unk9d] mules1 long h\rs 9 n]ve-rack+ cl9ics1 f]oci\s man-eat+ mosquitos1 scorpions1 c5tip$es1 s&flies1 & fleas1 & o!r unspeakable animals kept u hopp+ & slapp+ & scrat*+4 ,b !re 0 "o consolation to me4 ,) ?is "w1 m int5sive & m /r5u\s ?an ,i _h ev] done be=e1 ,i w\ld n h to diet--,i w\ld n h to wat* my weight--,i w\ld n h to c\nt my calories6 ,oh1 joy6 ,we liv$ a community life1 we ,r$ ,cross]s4 ,we _h pla9 blunt food1 ,am]ican cann$ mo/ly1 supplem5t$ ) ! f>e t c\ld be ek$ out ( ,albania1 & cook$ by an ,albanese :o c\ld n be taught t we ,am]icans 7 n ,esquimos & did n l food swimm+ 9 fat4 ,h[ev]1 x ta/$ good to fami%$ ,r$ ,cross]s1 & ,i ate ?ree meals a day1 confid5t t ,i w\ld reta9 my girli% middle-ag$ sl5d]ness & n h to diet4 ,we _h no scales & no mirrors l>g] ?an our h& mirrors4 ,our uni=ms 7 big & com=table4 99 99 99 99 99 ,! ,fr5* :o are 9 *>ge ( ,scut>i dep>t1 ! (fic]s leav+ to u "s ( _! furniture1 includ+ a full l5g? ,fr5* plate mirror4 ,ord9>ily :5 ,i look 9 a full-l5g? mirror ,i don't hate myself s mu*--s x is ) "s degree ( anticipat$ pleasure t ,i complac5tly approa*1 to get a life-size reflection ( myself aft] _m mon?s ( deprivation ( t pleasure4 ,mon ,dieu6 ,i exclaim4 ,bogomi6 7,s]bian--',= ! love ( ,allah6'7 ,?is is no mirror1 ,i mutt]4 ,?is is "o ( ^? musee ?+s t make y look l a ,tony ,s>g picture ( ,irv9 ,cobb4 ,:at's irritat+ y1 ,dockie8 asks "o ( ! girls1 com+ up & /&+ back ( me4 ,i look at h] reflection4 ,%e does n look l ,irv9 ,cobb6 ,peggy1 ,i say tragically1 ,peggy1 d ,i look l my reflection8 ,yes1 de>1 we h all notic$ h[ /\t y h be5 gett+4 ,ar5't y suppos$ to be "s %>k on ! subject ( ideal weight8 ,& ! bitt] tru? is borne 9 ^u me--no matt] h[ h>d ,i "w--no matt] h[ mu* ,i ex]cise1 no matt] :at ,i suff]1 ,i w always h to wat* my weight1 ,i w always h to c\nt my calories4 ,?is is :at ,i did !n3 ,i /opp$ go+ to ! breakfa/ table4 ,i kept "s cann$ milk & c(fee 9 my room1 & made me two cups ( c(fee4 ,= lun* ,i ate practically :at ,i want$1 limit+ myself to "o slice ( bread or "o potato 7we _h no butt]71 ) fruit = dess]t4 ,= d9n] ,i came d[n only :5 ! dess]t 0 be+ s]v$1 & _h a %>e ( t ) "s c(fee4 ,i 0 je]$ & d]id$4 ,y "k h[ 9 community life we all are z disagreeable z we l1 & /ill love ea* o!r4 ,did n ,i "k ! dess]ts 7 ! mo/ fatt5+ "p ( ! meal8 ,i 0 "s au?ority on h[ to r$uce1 ,i 06 ,9 va9 ,i told !m t x did n matt] s long z my total caloric intake did n equal ! numb] t ,i ne$$4 ,x 0 n until "s mon?s aft]1 :5 !y saw t ,i 0 normal weight aga91 t !y began to realize ,i knew :]e( ,i spoke4 ,!n came our )drawal f ,albania & release f duty4 ,aft] mon?s ( cann$ goods came ,p>is ) its fam\s di%es2 ,crme d',isigny avec crme6 ,arti*auts an beurre6 ,patiss]ies francaises6 ,oo lala6 ,aga9 ,i said calories be da%$6 ,i c r$uce :5 ,i get home4 ,i _h no delusions n[1 y see4 99 99 99 99 99 ,& n[ ,i am home try+ to help raise ! funds = ! />v+ *ildr5 ( ,c5tral ,europe1 & expla9+ to my fri5ds t :ile !re is a food %ortage 9 ,europe x is n because ,i 0 !re2 & t ,i am r$uc+ & ! money t ,i c save w help keep a *ild f />v+1 & t !y c d ! same2 t = e pang ( hung] we feel we c h a d\ble joy1 t ( kn[+ we are sav+ worse pangs 9 "s little *ildr51 & t ( kn[+ t = e pang we feel we lose a p\nd4 ,a pang's a p\nd ! _w ar\nd we'll say4 ,e once 9 a :ile y he> t ! caloric !ory has be5 explod$4 ,!re is no caloric !ory4 ,!re=e none to explode4 ,calories are simply units = measur+ heat & en]gy & nev] w be explod$ any m ?an ! y>d or met] !ory w be explod$4 ,foods mu/ conta9 ess5tial salts & ! gr[? & heal? ma9ta9+ elem5ts4 ,^! _c be measur$ by calories4 ,! quantity ( heat or en]gy production b n ! quality ( ! foods is measur$ 9 calories1 & "o mu/ h a k ( ! qualities also4 ,no sci5tifically educat$ individual has ev] ?\ght o!rwise4 ,! *ief objection to foll[+ ! advice ( ! num]\s laym5 :o write eat-&-gr[-?9 m5us is t !y advise ! elim9ation ( all fats1 sug>s & />*es4 ,!y lose sight ( ! fact1 or !y d n "k1 t ! obese individual--,i dislike t t]m--w h to h a balanc$ diet ev5 :ile r$uc+ if he is to ma9ta9 8 heal?4 ,"o w lose weight on ^! m5us1 b z v _m c te/ify !y lose _! heal? also4 ,"o _c live on an unbalanc$ diet = any l5g? ( "t )\t becom+ unbalanc$ also4 ,& fur!rmore ! ov]-weight] w always h to diet m or less1 & w h to h m5us :i* he c cont9ue to use4 ,aft] normal weight is rea*$ he w n h to be ne>ly s ab/emi\s1 b ! same dietetic errors :i* produc$ ov]weight 9 ! fir/ place w produce x aga94 ,s he mu/ "k some?+ ( dietetics & he mu/ h a balanc$ diet4 ,n[ ,i %all make out "s balanc$ m5us1 #abjj ,c's a day1 be+ c>eful to include a l>ge am\nt ( ! leafy vegetables & "s milk or its products1 ! foods t ,mc,collom calls ,,protective ,,foods because !y conta9 9 a l>ge measure ! ess5tial m9]al salts1 & ^? vital elem5ts he has call$ ,fat soluble ,a & ,wat] soluble ,b--o!rs call vitam9es--:i* he has prov$ to be s vital & necess>y = gr[? 9 ! "y & ! ma9t5ance ( heal? 9 ! adult4 ,i %all also include #bjj-cjj ,c's ( prote94 ,! leafy vegetables1 cabbage1 caulifl[]1 cel]y tops1 lettuce1 onion1 ,swiss *>d1 turnip tops1 & o!r leaves employ$ z gre5s1 wat] cress1 etc41 n only conta9 ^! vital elem5ts1 b !y also ex]t a fav\rable influ5ce on sluggi% b[els & kidneys4 ,!y are l[ 9 caloric value1 h5ce are l[ 9 fat-produc+ prop]ties1 & c be consum$ ) indiscretion1 prop]ly ma/icat$4 ,x is bett] :ile y are r$uc+ to /ay away f ! d9+ table :5 y d n expect to eat4 ,if y are room+1 get a t9y /]no outfit1 "s sub/itute or c(fee1 "s cann$ or dry milk1 "s sug> if y use x1 & y c make a hot dr9k 9 y\r room & be indep5d5t = y\r breakfa/ & y\r ev5+ meal1 :5 y decide "s day to g )\t t4 ,d n take m ?an #ajj calories = y\r breakfa/4 ,t leaves y #aajj calories to be divid$ dur+ ! day if y g on a #abjj calorie s*$ule4 ,i sugge/ ! foll[+ di/ribution ( ! calories3 ,breakfa/ #ajj ,c's4 ,lun* #cej ,tea #ajj ,d9n] #fej ,y c rev]se ! d9n] & lun* if y desire4 ,if y d s !n h y\r #ajj calories ,i h all[$ = tea "t to take j be=e y retire4 ,on a #abjj calorie s*$ule arrang$ z ,i h x y w n be hungry1 ,i assure y4 ,x w n be m ?an ?ree or f\r days be=e y\r /oma* w be %runk & ?is am\nt ,i h all[$ y w almo/ seem l ov]eat+6 ,t is ! big idea4 ,%r9k y\r /oma*4 ,g on a fa/ or l[ calorie day = a day if necess>y to get />t$4 ,see page #ha4 ,i c safely say t any up & ar\nd adult w r$uce on #abjj calories1 = t w n supply ! basal metabolism1 i4e41 ! body's int]nal activities1 su* z ! beat+ ( ! he>t1 respiration1 dige/ion1 excretion1 etc41 & "s ( ! body's /or$ fat w be call$ ^u to supply ! defici5cy4 ,h[ mu* "o w r$uce dep5ds on h[ _m calories are actually ne$$ = ! int]nal & ! ext]nal activities4 ,see pages #bf & #bg4 ,x is n advisable to r$uce too rapidly4 ,see page #he4 ,n[ y h #abjj calories a day to eat4 ,let u ?9k ( ?is 9 t]ms ( money4 ,y h a limit$ am\nt ( money e day to sp5d = food4 ,y mu/ sp5d x judici\sly & get ! food y ne$ & want4 ,if y sp5d ! mo/ ( x on "o article y h t mu* less = o!r ?+s4 ,x is possible t "s days y w want to sp5d m ?an y\r all[ance & y draw on y\r next day's supply4 ,t w be all "r if y rememb] t y h done s & w sp5d t mu* less ! next day to equalize y\r acc\nt4 ,y mu/ /udy to sp5d wisely & c>efully s z to supply y\r ne$s1 b y _c sp5d m ?an y h )\t re/itution & retribution4 ,"h are ! m5us3 ,,breakfa/s #ajj ,c4 ,ea* #a4 ,fruit #b m$4 apples or #a bak$ apple ) #b tsps4 sug> or #a l>ge orange or #a_/b l>ge grapefruit or #a small cup b]ries or #a_/b good siz$ cantal\pe or #b m$4 figs or #e prunes #b4 #a cup c(fee or c]eal c(fee44 ,o #a tbsp4 cream444444444444444444#ej ,c #b small tsp4 sug>4444444444444#ej ,c or #b cups ) cream alone or sug> alone ---- ,total444444444444444444444444444#ajj ,c #c4 #aj ozs4 skim milk hot or cold or #e ozs4 :ole milk444444444444444444444#ajj ,c #d4 #a cup c(fee cle>4444444444444 #j #a ?9 slice toa/4444444444444#ge ,c #a_/d pat butt]44444444444444444#be ,c ---- ,total44444444444444444444444444444#ajj ,c ,note--,! skim milk breakfa/s & teas are mo/ desirable because ( ! prote9 cont5t4 ,,teas #ajj ,c4 ,ea* ,see li/s = breakfa/s4 ,also c\ld h3 #a4 #a cup tea ) #a tsp4 sug> #a slice lemon4444444444444444#be ,c #c soda crack]s44444444444444#ge ,c ---- ,total4444444444444444444444444444444444 44#ajj ,c #b4 #b small pla9 cookies tea no cream or sug>444444444444444#ajj ,c #c4 #a *ocolate cream #a cup tea or hot wat] no cream or sug>4444444444444444444#ajj ,c 99 99 99 99 99 ,! foll[+ comb9ations ne$ n be foll[$ arbitr>ily4 ,y may *ange !m ar\nd if y desire4 ,look 9 ! calorie li/s = sub/itutes ( ! same classes ( foods1 if y d n l my comb9ations4 ,if y don't c>e = ! #ajj ,c's at tea "t y may h t mu* m = d9n]4 #abjj ,c ,,day ,,on ,,aris+ #b cups hot wat] ) a little lemon juice4 #aj-m9ute ex]cise at lea/ ,,breakfa/ ,c(fee or po/um ) cream or sug> or #aj ozs4 skim milk 7see li/ ( breakfa/s74 #ajj ,c ,,lun* #a m$ium siz$ head lettuce #a_/c lb444444444444444444444444444 #be ,c #a tbsp4 mayonnaise444444444444444#ajj ,c #a m$4 sweet pickle *opp$ = mayonnaise44444444444444444444444 #be ,c #a-a_/h in* cube cream *eese melt$ or #c ozs4 cottage *eese444444444444#ajj ,c #a ,toa/$ ,fr5* roll 7no butt]7 444444444444444444444444444444444#ajj ,c ----- ,total444444444444444444444444444444444# cej ,c ,,tea #c crack]s ) tea & #a tsp4 sug> & #a slice lemon or #aj ozs4 skim or butt]milk or #ajj ,c4 fruit 7see li/74444444444444444#ajj ,c ,,d9n] ,cream$ dri$ beef on toa/ ,dri$ beef #d ?9 slices #d x #e4ajj ,c ,cut f9e & crisp$ 9 fry+ pan ) #a_/b tbsp4 butt]444444444#ej ,c #a tbsp4 fl\r br[n$ ) above444444444444444444444444444#be ,c ,add #a cup skim milk 7#g ozs47 cook g5tly444444444444444444444#gj ,c ----- #bde ,c #b slices crisp toa/ 7p\r above ov]744444444444444444444444444#bjj ,c #a l>ge s]v+ raw cel]y or raw cabbage444444444444444444444#ae ,c #a l>ge bak$ apple ) #a tbsp4 syrup44444444444444444444444444#abj ,c #a glass skim milk 7#g oz4744444444#gj ,c ,total44444444444444444444444#fej ,c ------- ,gr& ,total4444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,aris+ #b cups hot wat]1 ) a little lemon juice4 #aj-m9ute ex]cise at lea/ ,,breakfa/ ,c(fee or po/um ) cream or sug> or #aj ozs4 skim milk 7see li/ ( breakfa/s7444444444444444444444444444#aj j ,c ,,lun* ,cel]y--eat t5d] leaves also #aj-ad /alks4444444444444444444#cj ,c ,olives--#e good siz$ ripe4444444#ajj ,c #a small slice corn bread44444444#ajj ,c #ab ozs4 skim milk or butt]milk4#abj ,c ----- ,total4444444444444444444#cej ,c ,,tea #c crack]s ) tea ) #a tsp4 sug> & #a slice lemon or #aj ozs4 skim milk or butt]milk or #ajj ,c fruit 7see li/744444444444444444#ajj ,c ,,d9n] ,broil$ halibut 7or lean beef7 /eak #d-e ozs4 ) lemon4444444#aej ,c ,lettuce 7no oil7 av]age s]v+4444#j #a slice :ole :eat bread or roll4#ajj ,c #a_/b pat butt]444444444444444444444#ej ,c ,dess]t #a-f pie4444444444444444444#cej ,c #a cup cle> po/um or c(fee44444444#j ----- ,total4444444444444444444#fej ,c ------- ,gr& ,total444444444444#abjj ,c #abjj ,c ,,day ,,on ,,aris+ #b cups hot wat] ) a little lemon juice4 #aj-m9ute ex]cise at lea/ ,,breakfa/ ,c(fee or po/um ) cream or sug> or #aj ozs4 skim milk 7see li/ ( breakfa/s7 4444444444444444444444444#ajj ,c ,,lun* ,comb9ation salad ,%r$d$ lettuce #aj leaves444444#j #a l>ge tomato44444444444444444#ej ,c #f /alks *opp$ cel]y44444444#ae ,c t5d] leaves includ$ #a_/b m$4 cucumb]44444444444444#ae ,c #a m$4 grat$ c>rot44444444444#bj ,c ---- #ajj ,c #a_/b tbsp4 mayonnaise or oil444444#ej ,c ) v9eg> or lemon #a slice :ole :eat bread4444444#ajj ,c #aj ozs4 skim milk or butt]milk4#ajj ,c ----- ,total4444444444444444444444444444444444 #cej ,c ,,tea #c crack]s ) tea ) #a tsp4 sug> & #a slice lemon or #aj ozs4 skim milk or butt]milk or #ajj ,c fruit 7see li/744444444444444444#ajj ,c ,,d9n] ,croquettes ( split peas or beans #a_/b cup ma%$ beans or peas #a_/d cup toa/ crumbs #a tsp4 cream or cann$ milk made into croquettes & bak$ or broil$44444444444444444#bbe ,c ,/ew$ tomatoes #h ozs4 or #a l>ge fre% tomato4444444444444#ej ,c #a slice bread or #e small pretzels4444444444444444444444#ajj ,c #a d\ble s]v+ lettuce or *opp$ cabbage or caulifl[]4#ae ,c #a slice lemon1 cu/>d or squa% pie1 no top cru/4444444444444#bfj ,c #a cup cle> c(fee or po/um444444#j ----- ,total44444444444444444444444444#fej ,c ----- ,gr& ,total4444444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,aris+ #b cups hot wat] ) a little lemon juice4 #aj-m9ute ex]cise at lea/ ,,breakfa/ ,c(fee or po/um ) cream or sug> or #aj ozs4 skim milk 7see li/ ( breakfa/s7444444444444444444444444444#aj j ,c ,,lun* ,fruit salad #a l>ge orange44444444444444444#ajj ,c #a av]age apple44444444444444444#ej ,c #a small banana44444444444444444#ajj ,c #b tbsps4 lemon juice444444444444#aj ,c #b small teasps4 sug>44444444444#dj ,c ----- #cjj ,c ,spr9kle ) #a tbsp4 grap5uts44#ej ,c ,total4444444444444444444444444#cej ,c ,,tea #c crack]s ) tea ) #a tsp4 sug> & #a slice lemon or #aj ozs4 skim milk or butt]milk or #ajj ,c4 fruit 7see li/74444444444444444#ajj ,c ,,d9n] #ab mod]ate siz$ oy/]s44444444444444#ajj ,c ,dipp$ 9 #a beat5 egg & crumbs ( #c crack]s444444444#aej ,c ,fri$ g5tly 9 #a tbsp4 ( bacon or o!r fat44444444444#abe ,c ----- #cge ,c #b small slices crisp$ bacon44444#ej ,c #a small di% *[ *[ ) lettuce4444444444444444444444444#be ,c #a slice bread or its equival5t4#ajj ,c #a_/b pat butt]4444444444444444444#ej ,c ,dess]t #a m$ium bak$ apple ) no sug>444444444444444444#ej ,c ----- ,total4444444444444444444444444#fej ,c ------ ,gr& ,total444444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,aris+ #b cups hot wat] ) a little lemon juice4 #aj-m9ute ex]cise at lea/ ,,breakfa/ ,c(fee or po/um ) cream or sug> or #aj ozs4 skim milk 7see li/ ( breakfa/s7 4444444444444444444444444#ajj ,c ,,lun* #b eggs #afj ,c fri$ g5tly 9 #a tsp4 bacon fat or butt]444444444444#dj ,c or s(t boil$ or poa*$ eggs ) #a slice crisp$ bacon4444#bjj ,c #a roll or #a slice :ole :eat bread4444444444444444444444444#ajj ,c ,butt] #a_/b pat4444444444444444444#ej ,c ,c(fee1 po/um or tea cle>4444444#j ----- ,total4444444444444444444444444444444444 #cej ,c ,,tea #c crack]s ) tea ) #a tsp4 sug> & #a slice lemon or #aj ozs4 skim milk or butt]milk or #ajj ,c fruit 7see li/744444444444444444#ajj ,c ,,d9n] #b toa/$ %r$d$ :eat biscuits4#bjj ,c #b glasses skim milk444444444444444#aej ,c #a di% /ew$ prunes #h ) #a tbsp4 syrup444444444444#bjj ,c #aj-ab peanuts444444444444444444444#ajj ,c ,c(fee1 po/um or tea cle>444444444#j ,c ----- ,total4444444444444444444444444444444444 #fej ,c ----- ,gr& ,total444444444444444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,aris+ #b cups hot wat] ) a little lemon juice4 #aj-m9ute ex]cise at lea/ ,,breakfa/ ,c(fee or po/um ) cream or sug> or #aj ozs4 skim milk 7see li/ ( breakfa/s7 4444444444444444444444444#ajj ,c ,,lun* #f oz4 cream s\p1 ,potato1 tomato1 clam *[d]1 etc4 7use skim milk74444444444#bjj ,c ,%r$d$ cabbage1 lettuce1 cel]y or any gre5s--av]age help+ practically444444444444444444444#j ,c #a_/b tbsp4 mayonnaise or oil or #a tbsp4 cream dress+44444444444#ej ,c #b soda crack]s444444444444444444#ej ,c #a av]age apple444444444444444444#ej ,c ----- ,total4444444444444444444444444444444444 #cej ,c ,,tea #c crack]s ) tea ) #a tsp4 sug> & #a slice lemon or #aj ozs4 skim milk or butt]milk or #ajj ,c fruit 7see li/744444444444444444#ajj ,c ,,d9n] ,c>rot & cottage *eese salad 7,! ,home ,dietitian--,com/ock7 #a_/b cup gr\nd c>rots #a-f cup *opp$ nuts #c oz4 cottage *eese #c oz4 l>ge lemon 7juice (7444444#bej ,c #h ozs4 consomme1 no fat44444444444444#cj ,c #d crack]s or #a roll or slice bread #ajj ,c #a_/b pat butt]44444444444444444444444#ej ,c ,av]age help+ lettuce or o!r gre5s--no oil4444444444444444444444#j ,dess]t--gelat9e pudd+1 av]age s]v+4444444444444444444#abj ,c ,:ipp$ cream #a heap+ tbsp44444444#ajj ,c ,c(fee or po/um or tea cle>4444444 #j ----- ,total4444444444444444444444444444444444 44#fej ,c ------ ,gr& ,total44444444444444444444444444444#abjj ,c #abjj ,c ,,day ,,on ,,aris+ #b cups hot wat] ) a little lemon juice4 #aj-m9ute ex]cise at lea/ ,,breakfa/ ,c(fee or po/um ) cream or sug> or #aj ozs4 skim milk 7see li/ ( breakfa/s74444444444444444444444444#ajj ,c ,,lun* ,bak$ beans if cann$ #c h4 tbsp41 if home bak$ #a-a_/b44444444444444444444444aej ,c ,pickl$ beets #e m$4 slices444444444 #be ,c ,l>ge am\nt cel]y or lettuce or o!r gre5 leaves4444444444444 #be ,c #a slice toa/$ ,sw$i% heal? bread 7made ( oatmeal7 or #a roll4444444444444444444444444444#ajj ,c #a cup c(fee or po/um cle>44444444 #j ,c ,m$ium apple444444444444444444444444 #ej ,c ----- ,total4444444444444444444444444444#cej ,c ,,tea #c crack]s ) tea ) #a tsp4 sug> & #a slice lemon or #aj ozs4 skim milk or butt]milk or #ajj ,c fruit 7see li/74444444444444444444#ajj ,c ,,d9n] ,cottage *eese omelet #b m$4 eggs44444444444444444444444#afj ,c #c ozs4 cottage *eese4444444444444#ajj ,c #a tbsp4 cream or cond5s$ milk44444444444444444444 #ej ,c ----- #caj ,c ,salt to ta/e ,bake or fry g5tly 9 #a_/b tbsp4 fat4 #dj ,c 7,c sub/itute #ajj ,c *opp$ lean meat = cottage *eese7 #a small head cel]y t5d] leaves & all444444444444444444444444444 #be ,c #a slice bread or equival5t444444444#ajj ,c ,butt] #a_/b1 pat444444444444444444444 #ej ,c #a di% pla9 /ew$ tomatoes1 squa%1 c>rots1 sp9a* or onions1 etc44444444444444444444444 #be ,c #e almonds or #e peanuts or #b l>ge walnuts444444444444444444444 #ej ,c #aj rais9s44444444444444444444444444 #ej ,c ----- ,total4444444444444444444444444444#fej ,c ------ ,gr& ,total444444444444444444444#abjj ,c ,f9i%$ ,b ,n ,fami%$ ---------------------------------------- ------------------------- ,,weekly ,,weight ,,*>t ---------------------------------------- ------------------------- ,mon? #a/ ,week #bnd ,week #crd ,week #d? ,week #e? ,week ---------------------------------------- -------------------- ---------------------------------------- -------------------- 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