,,maintaining ,,health 7,,formerly ,,health ,,and ,,efficiency7 ,by ,r4 ,l4 ,,alsaker1 ,m4 ,d4 ,,author ,,of ,,eating ,,for ,,health ,,and ,,efficiency ,when you arise in the morning1 think what a precious privilege it is to live1 to breathe1 to think1 to enjoy1 to love4 --,,marcus ,,aurelius4 ,nature ,cures --,,hippocrates ,,to ,,isaac ,t4 ,,cook ,,whose ,,criticisms1 ,,assistance ,,and ,,encouragement ,,have ,,lightened ,,the ,,labor ,,and ,,added ,,to ,,the ,,pleasure ,,of ,,producing ,,this ,,volume4 ,,chapter ,,contents ,i ,,preliminary ,,considerations ,humanity1 ,health and ,healers ,,ii ,,mental ,,attitude ,correct and ,incorrect--,results ,,iii ,,food ,general ,consideration ,,iv ,,overeating ,v ,,daily ,,food ,,intake ,,vi ,,what ,,to ,,eat ,,vii ,,when ,,to ,,eat ,,viii ,,how ,,to ,,eat ,,ix ,,classification ,,of ,,foods ,x ,,flesh ,,foods ,composition--,utility--,preparation--,c ombinations ,,xi ,,nuts ,composition--,utility--,preparation--,c ombinations ,,xii ,,legumes ,composition--,utility--,preparation--,c ombinations ,,xiii ,,succulent ,,vegetables ,composition--,utility--,preparation--,c ombinations--,salads ,,xiv ,,cereal ,,foods ,composition--,utility--,preparation--,c ombinations ,,xv ,,tubers ,composition--,utility--,preparation--,c ombinations ,,xvi ,,fruits ,composition--,utility--,preparation--,c ombinations--,salads ,,xvii ,,oils ,,and ,,fats ,,xviii ,,milk ,,and ,,other ,,dairy ,,products ,composition--,utility--,preparation--,c ombinations ,,xix ,,menus ,food ,combination in ,general ,,xx ,,drink ,water--,tea--,coffee--,alcohol--,enslav ing ,drugs ,,xxi ,,care ,,of ,,the ,,skin ,baths--,friction--,clothing ,,xxii ,,exercise ,,xxiii ,,breathing ,,and ,,ventilation ,,xxiv ,,sleep ,,xxv ,,fasting ,our ,most ,important ,remedy--,symptoms--,when and ,how to ,fast--,cases ,,xxvi ,,attitude ,,of ,,parent ,,toward ,,child ,,xxvii ,,children ,prenatal ,care--,infancy--,childhood--,mental ,training ,,xxviii ,,duration ,,of ,,life ,advanced ,years--,living to ,old ,age in ,health and ,comfort ,,xxix ,,evolving ,,into ,,health ,how it is ,often ,done--,a ,case ,,xxx ,,retrospect ,a ,summing-up of the ,subject ,,chapter ,i4 ,,preliminary ,,considerations4 ,writings on hygiene and health have been accessible for centuries1 but never before have books and magazines on these subjects been as numerous as they are today4 ,most of the information is so general1 vague and indefinite that only a few have the time and patience to read the thousands of pages necessary to learn what to do to keep well4 ,the truth is to be found in the archives of medicine1 in writings covering a period of over thirty centuries1 but it is rather difficult to find the grains of truth4 ,health is the most valuable of all possessions1 for with health one can attain anything else within reason4 ,a few of the great people of the world have been sickly1 but it takes men and women sound in body and mind to do the important work4 ,healthy men and women are a nation's most valuable asset4 ,it is natural to be healthy1 but we have wandered so far astray that disease is the rule and good health the exception4 ,of course1 most people are well enough to attend to their work1 but nearly all are suffering from some ill1 mental or physical1 acute or chronic1 which deprives them of a part of their power4 ,the average individual is of less value to himself1 to his family and to society than he could be4 ,his bad habits1 of which he is often not aware1 have brought weakness and disease upon him4 ,these conditions prevent him from doing his best mentally and physically4 ,this abnormal condition has a bad effect upon his descendants1 who may not be born with any special defects1 but they have less resistance at birth than is their due1 and consequently fall prey to disease very easily4 ,this state of impaired resistance has been passed on from generation to generation1 and we of today are passing it on as a heritage to our children4 ,about #bhj1jjj babies under the age of one year die annually in the ,united ,states4 ,the average lifetime is only a little more than forty years4 ,it should be at least one hundred years4 ,this is a very conservative statement1 for many live to be considerably older1 and it is within the power of each individual to prolong his life beyond what is now considered old age4 ,under favorable conditions people should live in comfort and health to the age of one hundred years or more1 useful and in full possession of their faculties4 ,barring accidents1 which should be less numerous when people fully realize that unreasonable haste and speed are wasteful and that life is more valuable than accumulated wealth1 human life could and should be a certainty4 ,there should be no sudden deaths resulting from the popular diseases of today4 ,in fact1 pneumonia1 typhoid fever1 tuberculosis1 cancer and various other ills that are fatal to the vast majority of the race1 should and could be abolished4 ,this may sound idealistic1 but though such results are not probable in the near future1 they are possible4 ,all civilized nations of which we have record1 except the ,chinese1 have decayed after growing and flourishing a few centuries1 usually about a thousand years or less4 ,many reasons are given for the decline and fall of nations4 ,rome especially furnishes food for much thought4 ,however1 look into the history of each known nation that has risen to prominence1 glory and power1 and you will find that so long as they kept in close contact with the soil they flourished4 ,with the advance of civilization the peoples change their mode of life from simplicity to luxuriousness and complexity4 ,thus individuals decay and in the end there is enough individual decay to result in national degeneration4 ,when this process has advanced far enough these people are unable to hold their own4 ,in the severe competition of nations the strain is too great and they perish4 ,there is a point of refinement beyond which people can not go and survive4 ,from luxury nations are plunged into hardship4 ,then their renewed contact with the soil gradually causes their regeneration1 if they have enough vitality left to rise again4 ,such is the history of the ,italians4 ,many others1 like the once great ,egyptians1 whose civilization was very far advanced and who became so dissolute that a virtuous woman was a curiosity1 have been unable to recover1 even after a lapse of many centuries4 ,the degenerated nations are like diseased individuals3 ,some have gone so far on the road to ruin that they are doomed to die4 ,others can slowly regain their health by mending their ways4 ,nations1 like individuals1 generally do better in moderate circumstances than in opulence4 ,nearly all can stand poverty1 but only the exceptional individual or nation can bear up under riches4 ,nature demands of us that we exercise both body and mind4 ,civilization is not inimical to health and long life4 ,in fact1 the contrary is true1 for as the people advance they learn to master the forces of nature and with these forces under control they are able to lead better1 healthier lives1 but if they become too soft and luxurious there is decay of moral and physical fibre1 and in the end the nation must fall1 for its individual units are unworthy of survival in a world which requires an admixture of brain and brawn4 ,civilization is favorable to long life so long as the people are moderate and live simply1 but when it degenerates to sensuous softness1 individual and racial deterioration ensue4 ,among savages the infant mortality is very great1 but such ills as cancer1 tuberculosis1 smallpox and ,bright's disease are rare4 ,these are luxuries which are generally introduced with civilization4 ,close housing1 too generous supply of food1 too little exercise and alcohol are some of the fatal blessings which civilized man introduces among savages4 ,a part of the price we must pay for being civilized is the exercise of considerable self-control and self-denial1 otherwise we must suffer4 ,the state of the individual health is not satisfactory4 ,there is too much illness1 too much suffering and too many premature deaths4 ,it is estimated that in our country about three millions of people are ill each day1 on the average4 ,the monetary loss is tremendous and the anguish and suffering are beyond estimate4 ,the race is losing every year a vast army of individuals who are in their productive prime4 ,when a part of a great city is destroyed men give careful consideration to the material loss and plan to prevent a recurrence4 ,but that is nothing compared to the loss we suffer from the annual death of a host of experienced men and women4 ,destroyed business blocks can be replaced1 but it is impossible to replace men and women4 ,we look upon this unnecessary waste of life complacently because we are used to it and consequently think that it is natural4 ,it is neither necessary nor natural4 ,if we would read and heed nature's writings it would cease4 ,then people would live until their time came to fade away peacefully and beautifully1 as do the golden leaves of autumn or the blades of grass4 ,many dread old age because they think of it in connection with decrepitude1 helplessness and the childish querulousness popularly associated with advancing years4 ,this is not a natural old age2 it is disease4 ,natural old age is sweet1 tolerant and cheerful4 ,there are few things in life more precious than the memory of parents and grandparents grown old gracefully1 after having weathered the storms of appetites and passions1 the mind firmly enthroned and filled with the calm toleration and wisdom that come with the passing years of a well spent life4 ,a busy mind in a healthy body does not degenerate4 ,the brain1 though apparently unstable1 is one of the most stable parts of the body4 ,we should desire and acquire health because when healthy we are at our maximum efficiency4 ,we are able to enjoy life4 ,we have greater capacity for getting and giving4 ,we live more fully4 ,being normal1 we are in harmony with ourselves and with our associates4 ,we are of greater value all around4 ,we are better citizens4 ,every individual owes something to the race4 ,it is our duty to contribute our part so that the result of our lives is not a tendency toward degeneration1 but toward upbuilding1 of the race4 ,the part played by each individual is small1 but the aggregate is great4 ,if our children are better born and better brought up than we were1 and there is generally room for improvement1 we have at least helped4 ,health is within the grasp of all who are not afflicted with organic disease1 and the vast majority have no organic ills4 ,all that is necessary is to lead natural lives and learn how to use the mind properly4 ,those who are not in sympathy with the views on racial duty can enhance their personal worth through better living without giving the race any thought4 ,every individual who leads a natural life and thinks to advantage helps to bring about better public health4 ,the national health is the aggregate of individual health and is improved as the individuals evolve into better health4 ,national or racial improvement come through evolution1 not through revolution4 ,the improvement is due to small contributions from many sources4 ,the greatest power for human uplift is knowledge4 ,reformers often believe that they can improve the world by legislation4 ,lasting reform comes through education4 ,if the laws are very repressive the reaction is both great and unpleasant4 ,it takes about six months to learn stenography4 ,it requires a long apprenticeship to become a first-class blacksmith or horseshoer4 ,to obtain the rudiments of a physician's art it is necessary to spend four to six years in college4 ,to learn a language takes an apt pupil at least a year4 ,a lawyer must study from two to four years to become a novice4 ,a businessman must work many years before he is an expert in his line4 ,not one of these attainments is worth as much as good health1 yet an individual of average intelligence can obtain enough knowledge about right living during his spare time in from two to six months to assure him of good health1 if he lives as well as he knows how4 ,is it worth while8 ,it certainly is1 for it is one of the essentials of life4 ,health will increase one's earning capacity and productivity and more than double both the pleasure and the duration of life4 ,disease is a very expensive luxury4 ,health is one of the cheapest1 though one of the rarest1 things on earth4 ,there is no royal road to health4 ,if there is any law of health it is this3 ,only those will retain it permanently who are deserving of it4 ,many prefer to live in that state of uncertainty1 which may be called tolerable health1 a state in which they do not suffer1 yet are not quite well4 ,in this condition they have their little ups and downs and occasionally a serious illness1 which too often proves fatal4 ,even such people ought to acquire health knowledge1 for the time may come when they will desire to enjoy life to the fullest1 which they can do only when they have health4 ,those who have this knowledge are often able to help themselves quickly and effectively when no one else can4 ,i am acquainted with many who have been educated out of disease into health4 ,many of them are indiscreet1 but they have learned to know the signs of approaching trouble and they ease up before anything serious overtakes them4 ,in this way they save themselves and their families from much suffering1 much anxiety and much expense4 ,every adult should know enough to remain well4 ,every one should know the signs of approaching illness and how to abort it4 ,the mental comfort and ease that come from the possession of such knowledge are priceless4 ,everything that is worth while must be paid for in some way and the price of continued good health is some basic knowledge and self-control4 ,there are no hardships connected with rational living4 ,it means to live moderately and somewhat more simply than is customary4 ,simplicity reduces the amount of work and friction and adds to the enjoyment of life4 ,the cheerfulness1 the buoyancy and the tingling with the joy of life that come to those who have perfect health more than compensate for the pet bad habits which must be given up4 ,many of the popular teachings regarding disease and its prevention are false4 ,the germ theory is a delusion4 ,the fact will some day be generally recognized1 as it is today by a few1 that the so-called pathogenic bacteria or germs have no power to injure a healthy body1 that there is bodily degeneration first and then the system becomes a favorable culture medium for germs3 ,in other words1 disease comes first and the pathogenic bacteria multiply afterwards4 ,this view may seem very ridiculous to the majority1 for it is a strong tenet of popular medical belief today that micro-organisms are the cause of most diseases4 ,to most people1 medical and lay1 the various diseases stand out clear and individual4 ,typhoid fever is one disease4 ,pneumonia is an entirely different one4 ,surely this is so1 they say1 for is not typhoid fever due to the bacillus typhosus and pneumonia to the pneumococcus8 ,but it is not so4 ,outside of mechanical injuries there is but one disease1 and the various conditions that we dignify with individual names are but manifestations of this disease4 ,the parent disease is filthiness1 and its manifestations vary according to circumstances and individuals4 ,this filthiness is not of the skin1 but of the interior of the body4 ,the blood stream becomes unclean1 principally because of indigestion and constipation1 which are chiefly due to improper eating habits4 ,some of the contributory causes are wrong thinking1 too little exercise1 lack of fresh air1 and ingestion of sedatives and stimulants which upset the assimilative and excretory functions of the body4 ,in all cases the blood is unclean4 ,the patient is suffering from autointoxication or autotoxemia4 ,if this is true1 it would follow that the treatment of all diseases is about the same4 ,for instance1 it would be necessary to give about the same treatment for eczema as for pneumonia4 ,basically1 that is exactly what has to be done to obtain the best results1 though the variation in location and manifestation requires that special relief measures1 of lesser importance1 be used in special cases1 to get the quickest and best results4 ,in both eczema and pneumonia the essential thing is to get the body clean4 ,the practice of medicine is not a science4 ,we have drugs that are reputed to be excellent healers1 yet these very drugs sometimes produce death within a few hours of being taken4 ,the practice of medicine is an art1 and the outcome in various cases depends more on the personality of the artist than on the drugs he gives1 for roughly speaking1 all medicines are either sedative or stimulant1 and if the dosage is kept below the danger line1 the patient generally recovers4 ,it seems to make very little difference whether the medicine is given in the tiny homeopathic doses1 so small that they have only a suggestive effect1 or if they are given in doses several hundred times as large by allopaths and eclectics4 ,it is true that we have drugs with which we can diminish or increase the number of heart beats per minute1 dilate or contract the pupils of the eye1 check or stimulate the secretion of mucus1 sedate or irritate the nervous system1 etc41 but all that is accomplished is temporary stimulation or sedation1 and such juggling does not cure4 ,the practice of medicine is today what it has been in the past1 largely experiment and guess-work4 ,on the other hand1 natural healers who have drunk deep of the cup of knowledge need not guess4 ,they know that withholding of food and cleaning out the alimentary tract will reduce a fever4 ,they know that the same measures will clean up foul wounds and stop the discharge of pus in a short time4 ,they know that the same measures in connection with hot baths will terminate headaches and remove pain4 ,they further know that if the patient will take the proper care of himself after the acute manifestations have disappeared there will be no more disease4 ,after a little experience1 an intelligent natural healer can tell his patients1 in the majority of cases1 what to expect if instructions are followed4 ,he can say positively that there will be no relapses and no complications4 ,how different is this from the unsatisfactory practice of conventional medicine6 ,however1 most physicians refuse to accept the valuable teachings which are offered to them freely1 and one of the reasons is that the natural healers do not present their knowledge in scientific form4 ,the knowledge is scientific but it is simple4 ,such objection does not come with good grace from a profession practicing an art4 ,life is but a tiny part science1 mixed with much art4 ,the true scientist in the healing art is he who can take an invalid and by the use of the means at his command bring him back to health1 not in an accidental manner1 but in such a knowing way that he can predict the outcome4 ,in serious cases the natural healer of intelligence and experience can do this twenty times where the man who relies on drugs does it once4 ,the physicians who prescribe drugs are ever on the look-out for complications and relapses1 and they have many of them4 ,the natural healers know that under proper treatment neither complications nor relapses can occur1 unless the disease has already advanced so far that the vital powers are exhausted before treatment is begun1 and this is generally not the case4 ,in this book many of the medical fallacies of today1 both professional and lay1 will be touched upon in a kindly spirit of helpfulness and ideas that contain more truth will be offered in their place4 ,the truth is the best knowledge we have today1 according to our understanding4 ,it is not fixed1 for it may be replaced by something better tomorrow4 ,however1 one fundamental truth regarding health will never change1 namely1 that it is necessary to conform to the laws of nature1 or in other words1 the laws of our being1 in order to retain it4 ,no one can cover the field of health completely1 for though it is very simple1 it is as big as life4 ,the most helpful parts of this book will be those which point the way for each individual to understand his relation to what we call nature1 and hence help to enable him to gain a better understanding of himself4 ,by natural living is not meant the discarding of the graces of civilization and roaming about in adamic costume1 living on the foods as they are found in forest and field1 without preparation4 ,what is meant is the adjustment of each person to his environment1 or the environment to the person1 until harmony or balance is established1 which means health4 ,one of the most difficult things about teaching health is that it is so very simple4 ,people look for something mysterious4 ,when told that good old mother nature is the only healer1 they are incredulous1 for they have been taught that doctors cure4 ,when informed that they do not need medicine and that outside treatment is unnecessary1 they find it difficult to believe1 for disease has always called for treatment of some kind in the hands of the medical profession4 ,when further told that they have to help themselves by living so that they will not put any obstacles in the way of normal functioning of their bodies1 they think that the physician who thinks and talks that way must be a crank1 and many seek help where they are told that they can obtain health from pills1 powders and potions or from various inoculations and injections4 ,to live in health is so simple that any intelligent person can master the art and furthermore regain lost health in the average case1 without any help from professional healers4 ,there is plenty knowledge and all that is needed is a discriminating mind to find the truth and then exercise enough will power to live it4 ,if a good healer is at hand1 it is cheaper to pay his fee for personal advice than to try to evolve into health without aid1 but if it is a burden to pay the price1 get the knowledge and practice it and health will return in most cases4 ,the vast majority of people suffering from chronic ills which are considered incurable can get well by living properly4 ,the more capable and frank the healer is1 the less treatment will be administered4 ,minute examinations and frequent treatment serve to make the patient believe that he is getting a great deal for his money4 ,advice is what the healer has to sell1 and if it is correct1 it is precious4 ,the patient should not object to paying a reasonable fee1 for what he learns is good for life4 ,people gladly pay for prescriptions or drugs4 ,the latter are injurious if taken in sufficient quantity to have great effect4 ,so why object to paying for health education1 which is more valuable than all the drugs in the world8 ,because of their attitude on this subject1 the people force many a doctor to use drugs1 who would gladly practice in a more reasonable way if it would bring the necessities of life to him and his family4 ,the public has to enlighten itself before it will get good health advice4 ,the medical men will continue in the future1 as they have done in the past1 to furnish the kind of service that is popular4 ,a good natural healer teaches his patients to get along without him and other doctors4 ,a doctor of the conventional school teaches his patrons to depend upon him4 ,the former is consequently deserving of far greater reward than the latter4 ,the law of compensation may apply elsewhere1 thinks the patient1 but surely it is nonsense to teach that it applies in matters of health1 for does not everybody know that most of our diseases are due to causes over which we have no control8 ,that the chief cause is germs and that we can not control the air well enough to prevent one of these horrible monsters 7about #a_/be1jjj of an inch long7 from settling in the body and multiplying1 at last producing disease and maybe death8 ,this is untrue1 but it is a very comforting theory1 for it removes the element of personal responsibility4 ,people do not like to be told that if they are ill it is their own fault1 that they are only reaping as they have sowed1 yet such is the truth4 ,patients often dislike to give up one or more of their bad habits4 ,mr4 ,blank has done this very thing for sixty or seventy years and now at the age of eighty or ninety he is strong and active1 they reply to warnings4 ,this is sophistry1 for although an individual occasionally lives to old age in spite of broken health laws1 the average person who attempts it perishes young4 ,those who do not conform to the rules are not allowed to sit in the game to the end4 ,another false feeling1 or rather hope1 deeply implanted in the human breast is3 ,perhaps others can not do this1 but ,i can4 ,i have done it before and can do it again2 it will not hurt me for ,i am strong and possessed of a good constitution4 ,the wish is father to the thought1 which is not founded on facts4 ,the most common and the most destructive form of dishonesty is self-deception4 ,those who are honest with themselves find it easy to deal fairly and squarely with others4 ,the doctors of the dominant school are very distrustful of the natural healers1 in spite of the fact that the latter obtain the best results4 ,many of the conditions which the regular physicians treat without satisfactory results1 the natural healers are able to remove in a few months4 ,when members of the dominant school of medicine find men leading patients suffering from various skin diseases1 ,bright's disease1 chronic digestive troubles1 rheumatism and other ills which they themselves make little or no impression upon back to health1 they are unwilling to believe that such results can be accomplished by means of hygiene and proper feeding4 ,they think there is some fakery about it1 for their professors1 books and experience have taught them otherwise4 ,they consider the views of the natural healer unworthy of serious attention and often call him a quack1 which epithet closes the discussion4 ,they are ethical and do not wish to be mired by contact with quacks4 ,the distrust of medical men for healers of the natural school is not hard to explain4 ,many of the natural healers are men of education and experience1 but others lack both1 and no matter how good the latter may be at heart1 they make very serious blunders4 ,for instance3 ,they get out circulars1 listing all prominent diseases known1 stating that they cure them4 ,they either are so enthusiastic that they are carried away or they are so ignorant that they do not know that there is a stage of degeneration which will not allow of regeneration1 and that when such a stage is reached in any chronic disease the end is death4 ,another handicap is that intelligent natural healers have such excellent success that they lose their heads4 ,they educate patients by the hundred into health who have been given up as incurable by the conventional physicians4 ,in their success they forget that modesty is very becoming to the successful and begin to boast4 ,this hurts the cause4 ,let the natural healer ever remember that he does not cure1 that he is but the interpreter and that nature is the restorer of health4 ,the natural healers must be more careful about their statements if they would have the respect of intelligent people1 and they must labor diligently to be well informed4 ,for their own good regular physicians will have to be more open-minded1 and recognize the fact that it is not necessary to have a ,m4 ,d4 degree to accept the truth regarding healing4 ,medical men are losing their hold on the public largely because they have cultivated the class spirit4 ,it is a well known fact among natural healers that most cases of ,bright's disease are curable1 even after they have become chronic4 ,however1 a physician who voices this truth will probably be classed among irresponsible dreamers by other doctors4 ,antagonism of this kind breeds extremists and is therefore harmful to the public1 which pays for all the mistakes made4 ,it is very easy to lose one's mental balance and to begin to play on a harp with but one string4 ,we have a large army of ,christian ,scientists4 ,if it were not for the way in which physicians of the past mistreated the body and neglected the mind1 this sect would not exist4 ,the doctors1 with their awful doses of nauseous and destructive drugs1 went to one extreme4 ,the reaction was the formation of a sect that has gone to the other extreme4 ,the ,christian ,scientists are incomprehensible in spots to us mortals who believe in a body as well as a mind1 but they have a cheerful and helpful philosophy which brings enjoyment on earth and they have done an immense amount of good by teaching people to cease thinking and talking so much about themselves and their ills4 ,among other demonstrations1 they have shown the uselessness of drugs4 ,of late so many varieties of drugless healers have sprung into existence that it is difficult to remember even their names4 ,there are many pathies4 ,these have a tendency to take one part of the human being1 or one procedure of treatment1 and to play this up to the elimination of all the rest4 ,some do everything with the mind4 ,others pay no attention to the mind4 ,bathing1 massage1 manipulating the spine1 washing out the colon1 baths in mud1 sunshine or water1 suggestion and many other things are separately given credit for being cure-alls4 ,many of these are excellent as a part of regenerative treatment1 but they are not sufficient of themselves to give permanent results4 ,most healers have too narrow vision4 ,people come to them because they have faith4 ,the faith alone will produce temporary improvement1 but as soon as the interest is gone and the procedure grows old the patient becomes worse again unless the treatment possesses genuine merit4 ,osteopathy is most excellent1 as a part of a healing system1 but it is not sufficient4 ,the osteopaths find their patients relapsing over and over again1 or taking some other disease4 ,however1 they are learning1 in increasing numbers1 that if they would keep their patrons well1 they have to give them education along the line of hygiene and dietetics1 with a little mental training thrown in4 ,many chiropractors are learning the same thing4 ,in some chiropractic schools there are professors wise enough to teach their students to be broad-minded4 ,the true natural healer makes use of air1 water1 food1 exercise1 mental training--in fact1 all the means nature has put at his disposal4 ,he realizes that the best treatment is education of the patient4 ,in many cases a cure can be greatly hastened by proper local treatment4 ,it is unfortunate that the nature healers are so divided and that many operate upon such a narrow basis4 ,if the vast majority of them were well informed1 broad enough to make use of all helpful natural means1 and were designated by the same name1 it would not take them long to gain more public confidence and respect than they now possess4 ,so long as the nature healers segregate themselves and allow themselves to be narrow1 so long will they have to struggle at a disadvantage against the more united wielders of scalpels and prescribers of drugs4 ,the question of choosing a health guide is sometimes perplexing4 ,the patient should select one in whom he has confidence1 for confidence is a great aid in restoring health4 ,it often happens that there is no one in the town in whom the patient has confidence1 for many communities have no competent natural healers4 ,then the question is whether or not to seek advice by correspondence4 ,in acute diseases this is generally a bad plan1 for the family often lacks the poise and equanimity necessary to carry out directions4 ,in chronic cases it is usually all right4 ,here all that is required is correct knowledge put into practice and errors are not as dangerous as in acute diseases4 ,curable cases will get well by following the advice given by correspondence4 ,a medical man who educates people by correspondence is considered unethical and is severely censured by the ethical brethren4 ,to prescribe medicine by mail is without doubt reprehensible1 but to educate people into health is a work of merit1 whether it is done face to face or by correspondence4 ,it is advantageous to meet the physician1 talk things over and be examined1 but it is not necessary4 ,i know of some cases of acute disease treated satisfactorily by letter and telegram1 but the patients' families were in sympathy with natural methods1 of which they had a fair knowledge1 and they had unlimited confidence in the healer4 ,i am personally acquainted with many people who have been educated out of chronic disease and into health by correspondence1 after the local physicians had vainly exhausted all their skill4 ,it is simply a matter of applied knowledge and it works just as well in curable cases if given by telephone1 telegraph or letter as if imparted by word of mouth4 ,however1 it seems to me that it is most satisfactory for all concerned when the healer and the sufferer can meet4 ,my words are not inspired by any ill feeling toward the members of the medical profession4 ,i have found medical men to measure well up in every way4 ,they are better educated than the average and they are as kind and considerate as are other men4 ,as men we can expect no more of them under present conditions1 but because they are better equipped than the average1 we have a right to ask for an improvement in their practice1 even if they have inherited a great many handicaps from their predecessors and it is not easy to throw off the past1 which acts as a dead weight ever tending to check progress4 ,the tendency of the times is for fuller1 freer and more sincere service in every line1 for evolving out of the useless into the greatest helpfulness4 ,it is not asking too much when we demand of the doctors that they rid themselves of the injurious drug superstition and become health teachers1 that instead of being in the rear they come to the front and make progress easier4 ,what ,i say about drugs is founded on intimate observation4 ,i was educated medically in two of the colleges where medication is strongly advocated and well taught1 and am a regular ,m4 ,d4 ,i have watched people who were treated by means of drugs and the biologic products1 such as serums1 vaccines and bacterines1 which are now so popular1 and ,i have watched many who have been treated by natural methods4 ,anyone with my experience and capable of thinking would come to the conclusions given in this book1 that it is a mistake to administer drugs and serums and that the natural methods give results so much superior to the conventional methods that there is no comparison4 ,others who have discarded drugs know from experience that this is true4 ,the physicians who are on intimate terms with nature will neither desire nor require drugs4 ,sound advice1 that is1 teaching1 is the most valuable service a physician can render4 ,right living and right thinking always result in health if no serious organic degeneration has taken place4 ,if the public could only be made to realize that they need a great deal of knowledge and very little treatment1 and that knowledge is very valuable and treatment often worthless the day would soon dawn when health matters will be placed on a sound1 natural basis4 ,surgery is occasionally necessary1 but today from ten to twenty operations are performed where but one is needed4 ,there is nothing new beneath the sun1 is a popular quotation4 ,it seems to hold true in the healing art1 for the best modern practice was the best ancient practice4 ,naturally1 people like to make new discoveries and get credit therefore4 ,our valuable new discoveries in healing are very ancient4 ,though much that appears in these pages may seem strange and new to many1 ,i claim no originality4 ,my aim is to present workable1 helpful facts in such a way that any person of average intelligence and will power can apply them1 and to get the essentials of health within such a compass that no unreasonable amount of time need be employed in finding them4 ,according to late discoveries1 the ancient ,egyptians were more advanced in the art of living than any other people on earth1 including the moderns4 ,they taught that overeating is the chief causative factor of disease1 and so it is4 ,they taught cleanliness1 the priests going to the extreme of shaving the entire body daily4 ,it would naturally follow that they prescribed moderation in eating1 which leads to internal cleanliness4 ,cleanliness of body1 in conjunction with cleanliness of mind1 will put disease to rout4 ,the ancient ,greek writers commented on the good state of health among the ,egyptians1 and modern medical writers marvel that they made so little use of drugs4 ,evidently they found drugs of little value1 for they were taught hygienic living4 ,the admirable health laws laid down by ,moses were derived from ,egyptian sources4 ,the ancient nations were as much influenced by the ,egyptians as we are today by the ,greeks who lived before the ,christian era4 ,the ,greeks built combination temples and sanitaria1 to which the afflicted resorted4 ,the priests were in charge and these ancient heathens were great rogues4 ,by fooling the people they got big fees out of them4 ,their oracular sayings and miracles were adroitly presented4 ,they did not teach that overeating is the chief cause of disease1 for this did not suit the mystic times4 ,the people liked oracular prescriptions1 and they got them4 ,the law of supply and demand worked as well then as it does now4 ,the heathen priests waxed fat and the medical art degenerated4 ,about five centuries ,b4 ,c41 ,pythagoras taught that health can be preserved by means of proper diet1 exercise and the right use of the mind4 ,he also taught many other truths and some fallacies4 ,in spite of much superstition mixed with his philosophy1 it was too pure for the times and he perished4 ,hippocrates1 born about #dgj years ,b4 ,c41 is one of the bright lights of the medical world4 ,he was so far ahead of his time that he still lives4 ,he was the founder of medical art as we know it4 ,he used many drugs1 but he also relied on natural means4 ,he was the first medical man on record to pay serious attention to dietetics4 ,the following quotations will show how well his mind grasped the essentials of the healing art3 ,old persons need less fuel 7food7 than the young4 ,in winter abundant nourishment is wholesome2 in summer a more frugal diet4 ,follow nature4 ,complete abstinence often acts very well1 if the strength of the patient can in any way maintain it4 ,in acute disease he withheld nourishment at first and then he prescribed a liquid diet4 ,he also made use of the milk cure1 which is considered modern1 in conjunction with baths and exercise2 this is very efficacious in some chronic diseases4 ,he further spoke the oft-forgotten truth that physicians do not heal4 ,natural powers are the healers of disease4 ,nature suffices for everything under all conditions4 ,the next great physician was ,galen1 who lived in the second and third centuries of our era4 ,he added greatly to medical knowledge1 made extensive use of dietetics1 and then in a self-satisfied manner informed his readers that they need look no further for enlightenment1 for he had given them all that was of any value4 ,perhaps he meant this as a joke1 but those who followed him took it seriously1 with the result that medical advance stopped for several centuries4 ,the physicians of the dark ages had some light1 as evidenced by this popular quotation taken from a poem that the faculty of the medical college of ,salerno gave to ,robert1 son of ,william the ,conqueror1 in the year #aaja3 ,salerno's school in conclave high unites ,to counsel ,england's king and thus indites3 ,if thou to health and vigor wouldst attain1 ,shun mighty cares1 all anger deem profane2 ,from heavy suppers and much wine abstain2 ,nor trivial count it after pompous fare ,to rise from table and to take the air4 ,shun idle noonday slumbers1 nor delay ,the urgent calls of nature to obey4 ,these rules if thou wilt follow to the end1 ,thy life to greater length thou may'st extend4 ,during recent times but two important discoveries have been made concerning matters of health3 ,first1 the advantage of cleanliness2 second1 the approximate chemical composition of various foods4 ,all the other important new discoveries are old4 ,cleanliness1 moderation in all things1 right thinking and a realization of the fact that nature cures are some of the most important stones upon which to build a healing practice4 ,the most important single therapeutic factor is to abstain from food during pain and active disease processes4 ,cleanliness of mind and body has been taught for thousands of years1 yet cleanliness of body is a new discovery1 for which we are greatly indebted to the great bacteriologist1 ,pasteur4 ,it has been found that germs thrive best in filth2 this has been taught so thoroughly that the public is somewhat afraid of the germs and as a measure of self-protection they are cleaning up4 ,of old1 cleanliness meant a clean skin1 but this is the least important part4 ,it is far more necessary to have a clean alimentary tract and clean blood1 with a resultant sweet1 healthy body1 and this is what cleanliness is beginning to mean4 ,internal cleanliness necessitates moderation1 for an overworked alimentary tract becomes foul and some of the poisons are taken into the blood4 ,asepsis and antisepsis simply mean cleanliness4 ,the benefits of moderation have been known for thousands of years4 ,louis ,cornaro1 who died in #aeff1 wrote a delightful book on the subject4 ,people know that it is necessary to be moderate1 but they do not seem to realize the meaning of moderation nor is its value well enough implanted in the human mind to produce satisfactory results4 ,right thinking seemed as important to the thinkers of old as it does to the ,new ,thought people today4 ,as a man thinketh in his heart1 so is he4 ,for the better knowledge of the composition of food we have to thank the chemists4 ,laymen are referred to frequently in this book because their work has been so helpful and important4 ,herbert ,spencer and ,alfred ,russel ,wallace had very clear conceptions regarding health4 ,see their opinions regarding vaccination4 ,there is no difference in the mental processes of physicians and laymen4 ,anyone can know about health1 though it takes considerable experience and observation to get acquainted with the less important subject of disease4 ,one indictment against medical men is that they have dwelled almost entirely on disease and paid no attention to health4 ,a group of modern men deserve great credit for popularizing health knowledge1 which generally results in the loss of professional standing of the teacher4 ,r4 ,h4 ,trall1 ,m4 ,d41 insisted that drugs are useless and harmful1 that the only rational and safe way of healing ordinary ills is to use nature's means4 ,strictly speaking1 fever and food are antagonistic ideas1 he wrote4 ,in his ,hydropathic ,encyclopedia1 copyrighted in #ahea1 he puts great stress on natural remedies1 such as food and water4 ,he met with much opposition1 but he has left a deep impression on the minds of men who are now having some influence in shaping public opinion on health and healing4 ,dr4 ,charles ,page of ,boston has been writing in advocacy of natural healing for over thirty years4 ,he also has emphasized the harmfulness of drugs1 the necessity of withholding food from fever patients1 and simple living1 remaining in touch with nature4 ,another important point which the doctor has been trying to impress upon the public is that it is necessary to retain the natural salts of the foods1 instead of ruining them or throwing them away1 as is generally done1 especially in the preparation of vegetables and many cereal products4 ,dr4 ,edward ,hooker ,dewey began to present his ideas to the public a few years after the ,civil ,war4 ,his little book entitled ,the ,no-,breakfast ,plan and the ,fasting ,cure1 has had a great influence among rational healers4 ,the doctor emphasized the importance of going without food in acute diseases so that no one who has read the book can forget it4 ,he pointed out some of the errors of conventional healing as they had never been shown before1 and ,i believe he was the first one to give the correct rules to guide people in the consumption of food4 ,for fourteen years ,dr4 ,j4 ,h4 ,tilden of ,denver has been a voluminous writer on health4 ,he teaches that the law of compensation applies to health2 that all disease is one and the same fundamentally2 that ,autotoxemia is the fundamental basic cause of all diseases4 ,like all others who have investigated the subject impartially he believes that one of the most important factors of health is correct feeding4 ,he allows all foods1 in compatible combinations4 ,of course1 he gives no drugs4 ,dr4 ,harry ,brook of ,los ,angeles is unique among the health educators of today4 ,he is a brainy journalist with a good stock of fundamental health knowledge and is endowed with the ability to place his convictions before the public in a striking manner4 ,he has been carrying on his educational work for many years4 ,elbert ,hubbard has also had a great deal of influence on the thought of today4 ,at intervals he publishes an article on health which gets wide distribution4 ,he has the faculty of making people think1 and those who allow themselves to think independently generally evolve into serviceable knowledge4 ,bernarr ,macfadden has a large following4 ,he is a strong advocate of physical culture and favors vegetarianism and other changes from conventional life4 ,he educates his readers away from drugs4 ,he has written much that is helpful and his influence is widely felt4 ,like all others who have struggled against the fetters of convention1 he has aroused much opposition4 ,there are a few good health magazines1 and there are many people living who deserve credit for their labor to improve the mental and physical condition of humanity4 ,some of these will be mentioned and quoted4 ,some of the teachers have dwelled upon but one idea and some have advocated fallacies1 but there is good to be found in all of them4 ,no knowledge assays one hundred per cent4 pure4 ,no helpful healing knowledge should be kept away from the public2 it should be as free as possible4 ,the public1 when it understands1 willingly pays a fair price for it1 which is all that should be asked4 ,to take advantage of the sick and helpless is contemptible4 ,the old-time idea1 still prevalent1 that medical knowledge is for the doctor only is a mistake4 ,the best patients are the intelligent ones4 ,the office of the physician should be to educate his clients2 his best knowledge and his best qualities will be developed in dealing honestly with intelligent people4 ,the practice of medical secrecy began in ancient times when the healers and the priests believed in fooling the public4 ,unfortunately1 this professional attitude still survives4 ,no one who has not practiced the healing art can know how tempted a doctor is to fake and humbug a little to retain and gain patronage4 ,emerson wrote3 ,he is the rich man who can avail himself of other men's faculties4 ,he is the richest man who knows how to draw a benefit from the labors of the greatest number of men--of men in distant countries and past times4 ,those who wish to be healthy and efficient are compelled to advance by taking advantage of other men's faculties4 ,he who attempts to learn all by experience does not live long enough to travel far4 ,everyone should try to get a knowledge of the few most fundamental facts of nature governing life4 ,then it would not be so easy to go astray4 ,health literature should be read with an open mind4 ,read in conjunction with your knowledge of the laws of nature1 and then it will be seen that health and disease are according to law1 and that by eliminating the mistakes disease will disappear4 ,all disease is one4 ,it is the manifestation of disobeyed natural law1 and whether the mistakes are made knowingly or ignorantly matters but little so far as the results are concerned4 ,it is generally considered a disgrace to be imprisoned for transgressing man-made law1 which is faulty and complex4 ,how about being in the fetters of disease for disregarding nature's law1 which is just and simple8 ,it is my aim to use as simple language as possible4 ,if physicians read these pages1 they will understand them without technicalities1 and so will laymen4 ,this book contains much knowledge that physicians should have1 knowledge that will help them when that which they have acquired from conventional sources fails1 but in many respects it is so opposed to popular customs and beliefs that many physicians will doubtless condemn it on first reading4 ,doctors are taught otherwise at medical colleges1 and most of them have such high regard for authority that it is very difficult for them to see matters in a different light4 ,i appeal to both laymen and healers with open minds4 ,these rambling thoughts will serve to show the reader whether it is worth while to go any further4 ,the following chapters are devoted to an exposition of a workable knowledge of how to retain health1 and how to regain lost health in ordinary cases4 ,they will teach how to get dependable health1 how to remain well in spite of climatic conditions1 bacteria and other factors that are given as causes of disease1 and how to more than double the ordinary span of life4 ,good health and long life result in better work1 increased earning capacity and efficiency of body and mind1 greater understanding1 and more enjoyment of life4 ,it gives time to cultivate wisdom4 ,,chapter ,,ii4 ,,mental ,,attitude4 ,on mental questions there is a wide divergence of opinion4 ,at one extreme some say that all is mind1 at the other1 that life is entirely physical1 that the mind is but a refined part of the body4 ,most of us recognize both body and mind1 and realize that life has a physical basis4 ,if some are pleased to be known as mental phenomena1 no harm is done4 ,all desire to make a success of life4 ,what would be a success for one would be a failure for another4 ,it all depends on the point of view4 ,broadly speaking1 all are successful who are helpful1 whether it be in furnishing pleasure or necessities to others4 ,the humble may be as successful as the great1 yes even more so4 ,wealth and success are not synonymous1 as many think4 ,among the failures must be counted many of the wealthy4 ,financial success is not real success unless it has been gained in return for valuable service4 ,the men of initiative deserve greater rewards than the plodders and these rewards are cheerfully given4 ,a little genuine love and affection can bring more beauty and happiness into life than wealth1 and neither can be bought with money4 ,the best and most satisfying form of success comes to him who helps himself by helping others4 ,it is more blessed to give than to receive1 has passed into common currency2 but the more we give the more we receive4 ,he who loves attracts love4 ,he who hates is repaid in kind4 ,he who lives by the sword shall perish by the sword4 ,the enjoyment of the fruits of one's labor is a part of success4 ,some make a fetish of success and thus lose out4 ,others are so ambitious that in their striving they forget to live4 ,a little ambition is good2 too much sows the seed of struggle1 strife and discontent and defeats its own ends4 ,those who do evil because the end justifies the means have already buried some of the best that is in them4 ,to enjoy life1 health of body and mind is necessary4 ,the mind can not come to full fruitage without a good body4 ,those who strive so hard to reach a certain goal that they neglect the physical become wrecks and after a few years of discomfort and disease are consigned to premature graves4 ,through proper living and thinking the body and mind are built up1 not only enough to meet ordinary demands upon them1 but extraordinary ones4 ,in other words1 it is within our power to have a large margin1 balance or reserve of physical and mental force4 ,to make the meaning clearer let us illustrate financially3 ,prudent people lay aside a few dollars from time to time1 in a savings bank1 for instance4 ,all goes well and the savings grow4 ,at last there are one thousand dollars4 ,now an emergency arises1 and if the saver can not furnish nine hundred dollars he will lose his home4 ,in this case he must either borrow or use his reserve1 so he takes nine hundred dollars from the savings bank and keeps his home4 ,the improvident man loses his home under similar circumstances1 for his credit is not good and he has no balance to draw upon4 ,and it is the same with physical and mental powers1 except that we can not borrow these1 no matter how much good will or credit we may have4 ,he who lives well is accumulating a reserve4 ,he has a wide margin4 ,if trouble comes he can draw upon his reserve energy or surplus resistance and bridge it over4 ,he may be tired out1 but he escapes with body and mind intact4 ,the imprudent liver generally has such a narrow margin that any extraordinary demand made upon him breaks him down4 ,it is very common for men to die after a financial failure4 ,disease1 insanity and death often follow family trouble or the loss of a dear one4 ,the reason is that such people live up to their limit every day4 ,they have no margin to work on4 ,they either overdo or underdo and fail to become balanced4 ,then a little physical or mental exertion beyond the ordinary often means a breakage or extinction4 ,equanimity and moderation will help to build up the reserve and give the resistance that is necessary to cope successfully with the unforeseen difficulties that we sometimes have to surmount4 ,the physical state depends largely on the mental state and vice versa4 ,body and mind react upon each other4 ,bad blood does not only cause abnormal functioning of such organs as the heart1 liver1 kidneys and lungs1 but it interferes with the normal functioning of the brain4 ,it diminishes the mental output and causes a deterioration of the quality4 ,an engorged liver makes a man cranky4 ,indigestion causes pessimism4 ,physical pain is so disturbing that the sufferer thinks mostly of himself and is unable to perform his work well4 ,we never do our best when self-conscious4 ,if there is severe pain the mind can perform no useful labor4 ,on the other hand1 anger stops digestion and poisons the secretions of the body4 ,worry does the same4 ,it takes the mind from constructive thoughts and deeds and centers it upon ourselves4 ,an effective mind must be tranquil1 otherwise it upsets the body and fails to give proper direction to our activities4 ,for a real life success we need a proper perspective4 ,we need to be balanced1 poised1 adjusted4 ,most of us are too circumscribed mentally4 ,we live so much by and for ourselves that we consider ourselves1 individually1 of greater importance than the facts warrant4 ,others do not agree with us on this point1 and this is a source of disturbance4 ,i am personally acquainted with two surgeons and several physicians who think they are the greatest in the world1 and one considers himself the best physician of all time4 ,the rest of the world does not appraise them so highly1 and some of these professional men are very much annoyed because of this lack of appreciation4 ,selfishness and self-esteem to a certain point are virtues4 ,beyond that point they become vices4 ,certainly we should think well of ourselves1 and then act so that this good opinion is merited4 ,self-interest and selfishness are the main-springs of progress4 ,most of us need some inducement to do good work4 ,it is well that it is so4 ,the ones who deserve the great rewards generally get them1 whether they are mental or physical4 ,to obtain a proper perspective of ourselves we must learn to think independently and honestly4 ,it is too common to be conventionally honest1 but dishonest with ourselves4 ,it is too common to pass unnoticed in ourselves the faults we condemn in others4 ,we should be lenient in our judgment because often the mistakes that others make would have been ours had we but had the opportunity to make them4 ,as physical ills are principally caused by bad physical habits1 so are mental ills and inefficiency chiefly due to various bad mental habits1 which are allowed to fasten themselves upon us4 ,these will be briefly discussed so as to focus attention upon them1 for the first thing necessary for the correction of a bad habit is to recognize its presence4 ,it is as important to think right as it is to give the body proper care4 ,a good body with a mind working in the wrong direction is of no use4 ,if we allow our minds to be disturbed and distressed by every little unfavorable happening1 we shall never have enough tranquility to think well4 ,the proper time to quit our bad habits is now4 ,why wait until the first of the month or the first of the year8 ,every day that we harbor a bad habit it grows greater and strikes deeper and stronger roots4 ,a child one year old can often be broken of a bad habit in a week2 a child of three1 within a month2 a child of six1 within a few months2 but let the habit grow until the age of twenty1 and it may take a year or more to break the bonds4 ,let it continue until the age of thirty1 and the victim will say1 ,i can quit any time1 but the chances are that the habit will remain for life4 ,after the individual is fifty or sixty years old1 he is rarely capable of changing4 ,if he is the victim of a very bad habit1 it has generally so sapped his strength of body and mind that he is unable to break away4 ,the right time to stop bad habits is now4 ,some people have many pet bad habits4 ,it is often the best policy to attack them one at a time4 ,those who try to conquer all at once often fail4 ,they backslide1 lose self-confidence1 become discouraged1 tell themselves that it is no use1 for it can not be done4 ,begin with the habit that is least formidable4 ,after this is conquered1 overcome another one1 and in time most of the bad habits will be subdued4 ,the first conquest builds confidence1 and with confidence and determination it is possible to gain self-mastery in time4 ,the greatest evil about bad habits is that they conquer us4 ,they become masters1 we slaves4 ,let us be free4 ,he who conquers himself is greater than he who taketh a city4 ,the mind grows strong by overcoming obstacles1 as the body gains in strength through work and exercise4 ,giving up bad habits is very disagreeable at first4 ,those who have conquered the prevalent habit of overeating know that they have been in a fight4 ,the smokers who quit suffer4 ,those who break away from liquor have a much greater struggle4 ,those who attempt to overcome drug addictions suffer the tortures of the damned4 ,those who overcome their bad mental habits have a hard time of it at first1 but though it is difficult it is possible4 ,it is no easy matter to curb a fiery disposition or to quit worrying4 ,it requires time1 persistence and perseverance4 ,fretting1 envy1 spite1 jealousy and hatred are tenacious tenants of the mind they occupy4 ,these harmful emotions are enemies which sap our strength and we must thrust them from our lives if we would live well4 ,this is not all narrow selfishness1 for when we have gained mental calm for ourselves we are in position to impart peace of mind to others and to be more useful than previously4 ,a calm mind is not a stagnant one4 ,it is a mind that is in the best possible condition to work1 to think clearly and effectively4 ,self-pity is a very common mental ill4 ,those who suffer much from this affliction usually have very good imagination4 ,they think they are slighted and abused4 ,they know that they do not get their dues4 ,they envy others and are sure that others prosper at their expense4 ,they minimize their blessings and magnify their misfortunes4 ,this state of mind leads to spite and malice4 ,these people become very nervous and irritable and are a nuisance1 not only to themselves1 but to those who are unfortunate enough to have to associate with them4 ,self-consciousness and self-centeredness are twin evils4 ,the sufferers lack perspective4 ,they magnify their own importance4 ,they believe they are the targets of many other minds and eyes4 ,the youth refuses to take a dip in the ocean because he knows that the rest of the people on the beach are watching his spindle shanks or perhaps the bathing suit would reveal his narrow1 undeveloped chest4 ,the young man is afraid to go onto the dance floor because everybody is sure to see his ungainly gyrations4 ,he stammers and stutters when he speaks because others are paying particular attention to his words1 when in truth he is attracting little or no attention4 ,whether working or playing1 those whose good opinions are worth having are too busy to spend much time in finding fault with others and discovering flaws that do not concern them4 ,more enjoyment is to be had in looking at fine physiques and graceful movements than in watching the less favored4 ,we always do our best when we are natural4 ,when we become self-conscious we become artificial and awkward4 ,we can not even breathe properly4 ,those who are ever thinking about themselves fail to do things well enough to hold sustained attention1 even if they are able to gain it for a while4 ,those who do their work well will in time gain the attention and appreciation they require4 ,no one can long occupy a high place in the public heart without adding to the profit or pleasure of the world4 ,here is a good line of thought for those who are too self-centered and self-important3 ,there are millions of solar systems in the universe1 some of them much greater than ours4 ,there are uncounted planets in space1 beside some of which our little earth is a mere toy4 ,some of these planets are doubtless inhabited4 ,even on this small earth there are over a billion people4 ,i am one in a number so great that my mind can not grasp such a multitude4 ,countless billions have gone before and they got along very well before ,i was born4 ,countless billions will live and die after ,i have passed on1 and if they hear of me it will probably be by accident4 ,and so it will be for ages and ages1 so extensive that my brain can not grasp the stretch of time1 which is without beginning and without end4 ,how much do ,i1 individually1 amount to8 ,and an honest answer must be1 ,personally ,i am of very small importance4 ,an individual can not live of himself1 for himself and by himself4 ,only as he adds his efforts to those of others does his work count4 ,when we realize that we are but atoms in this vast universe1 we get down to a business basis4 ,then it is easy to get adjusted4 ,in order to count at all we must be in harmony with some of the rest of the atoms and when we discover this we are in a mental state to be of some real use4 ,building for individual glory is vanity4 ,sometimes an individual builds so well that he is picked out for special attention and honor1 but this is comparatively seldom4 ,as a rule1 we can only help a little in shaping the ends of the race by adding our mite1 as privates in the ranks4 ,the time we spend in nursing our conceit is wasted4 ,this does not mean that we are worms in the dust4 ,a human being is a paradox4 ,he is so little1 yet he has great possibilities4 ,our bodies are kept close to the earth1 but our minds can be free and unfettered1 soaring through time and space1 exploring innumerable worlds of thought4 ,but it will not do to be too self-centered or consider one's self of too great importance1 for this lessens one's chances of meriting the esteem of others4 ,the well balanced man is not greatly affected by too great praise or excessive censure1 for he realizes that though the public may be hasty and unjust at times1 in the end it renders a fairly just verdict4 ,fear is one of the harmful negative or depressing emotions4 ,fear1 like all other depressing emotions1 poisons the body4 ,this is not said in a figurative sense4 ,it is an actual scientific fact2 it has been demonstrated chemically4 ,were it not for the fact that the lungs1 skin1 kidneys and the bowels are constantly removing poisons from the body1 an acute attack of fear would prove fatal4 ,fear or fright is largely a habit4 ,the parents are often responsible for this affliction4 ,it is far too common for them to scare their children4 ,they people the darkness with all kinds of danger and with horrible shapes1 and the children1 with their vivid imaginations1 magnify these4 ,children should be taught to meet all conditions in life courageously and fear should not be instilled into their minds4 ,there is a great deal of difference between fear and the caution which all must learn or perish early4 ,the caution that is implanted in the human breast is our heritage from the ages and works for our preservation4 ,it was necessary during the infancy of the race when man had to struggle with the animals for supremacy4 ,beyond this point fear is a health-destroyer4 ,there are people who cultivate fear until they imagine they are ever in danger4 ,they fear that they may lose their health1 their mind1 their good name4 ,some are afraid of many things4 ,others have one pet fear4 ,today the fear of the unseen is strong in the public mind4 ,i refer to the fear of germs1 those tiny plants which are so small that the unaided eye can not see them4 ,children are shown moving pictures of these tiny beings1 enormously enlarged and very formidable in appearance4 ,they are told to beware1 for these germs are in our food1 in our drink1 on the earth1 in the air1 in fact everywhere that man lives4 ,it is very harmful to scare the young thus1 for it inhibits physical action and stunts the mind4 ,how much better it would be to teach the children these truths about the germs3 ,yes1 there are germs in our foods and beverages4 ,they are on the earth1 in the water and in the air4 ,they are necessary for our existence4 ,if we take good care of our bodies and direct our minds in proper channels1 these germs will not1 in fact1 can not harm us4 ,if we do not take care of ourselves1 but allow our bodies to fill with debris1 the germs try to clean this away2 they multiply and grow into great armies while doing it1 for they thrive on waste4 ,it is our fault1 not the fault of the germs1 that we allow our bodies to degenerate4 ,the germs are our good friends and if we treat ourselves properly they will do all they can to help keep the water1 the earth and the air in fit condition for our use4 ,such teachings have the advantage of being true4 ,they are helpful and healthful4 ,the popular teachings are disease-producing4 ,the mental depression and bodily inhibition caused by fear are injurious4 ,those who fear a certain kind of disease often bring this ill upon themselves1 so powerful is suggestion4 ,the fear is more dangerous than the thing feared4 ,in fear there is loss of both physical and mental power4 ,not only the voluntary muscles become impotent1 but the involuntary ones lose in effectiveness4 ,digestion is partly or wholly suspended4 ,scared stiff is a popular and truthful expression4 ,the bodily rhythm is lost1 the breathing becomes jerky and the heart beats out of tune4 ,keep fear out of the lives of babes4 ,if children are taught the truth1 there will be little fear in adult minds4 ,children should not be taught prayers in which there is an element of fear4 ,it is much better to bring children up to love other people and ,god than to fear4 ,those who have cultivated fear should try suggestion4 ,positive suggestion is always best4 ,let them analyze matters thus3 ,i have feared daily and nightly4 ,nothing has happened4 ,i have brought much unnecessary discomfort upon myself4 ,there is nothing to fear and ,i shall be brave hereafter4 ,those who fear ,god have a low conception of ,him4 ,let them remember the beautiful saying that ,god is love4 ,through repeating them often enough1 such positive suggestions sink so deeply into the mind that they replace doubts and fears4 ,about #bejj years ago ,pythagoras wrote3 ,hate and fear breed a poison in the blood1 which1 if continued1 affect eyes1 ears1 nose and the organs of digestion4 ,therefore1 it is not wise to hear and remember the unkind things that others may say of us4 ,pythagoras was an ancient philosopher1 but his words express modern scientific truths4 ,worry3 ,worrying is perhaps the most common and the worst of our mental sins4 ,worry is like a cancer3 ,it eats in and in4 ,it is destructive of both body and mind4 ,it is due largely to lack of self-control and is a symptom of cowardice4 ,much worry is also indicative of great selfishness1 which most of those afflicted will deny4 ,those who worry much are always in poor health1 which grows progressively worse4 ,the form of indigestion accompanied by great acidity and gas formation is a prolific source of worry1 as well as of other mental and physical troubles4 ,the acidity irritates the nervous system and the irritation in time causes mental depression4 ,confirmed worriers will worry about the weather1 the past1 the present1 the future1 about work and about play1 about food1 clothing and drink1 about those who are present and those who are absent4 ,nothing escapes them and they bring sadness and woe in their wake4 ,worrying is slow suicide4 ,elbert ,hubbard says that our most serious troubles are those that never happen4 ,worrying is a very futile employment1 for it never does any good1 and it reacts evilly upon the one who indulges in it1 and those with whom he associates4 ,it is a waste of time and energy4 ,the energy thus used could be directed into useful channels4 ,let those who are afflicted with this bad and annoying habit get into good physical condition4 ,then many of the worries will take wing4 ,if they persist1 it would be well to face the matter frankly and honestly1 setting down the advantages of worrying on one side and the disadvantages on the other4 ,then take into consideration that not one thing in a thousand worried about happens1 and if something disagreeable does occur1 worrying can not prevent it4 ,besides a disagreeable happening now and then will not cause half of the discomfort and trouble that a disturbed mind does4 ,and this too shall pass away1 is an ancient saying which it would be well to remember in conjunction with1 ,and this will probably never happen4 ,anger is a form of temporary insanity4 ,it is an emotion that is unbecoming in strong men1 for it is a sign of weakness1 and the women who indulge in it frequently can not long keep the respect of others4 ,those who become angry lay themselves open to wounds of all kinds1 for they partly lose their mental and physical faculties temporarily4 ,an angry man is easily vanquished in any contest where ready wit is necessary4 ,as the saying is1 he makes a fool of himself4 ,to be high strung and quick to lose one's temper may sound fine in romantic rubbish1 but in real life it is folly1 for much more can be accomplished by being calm4 ,like hatred1 anger produces poisons in the system4 ,an angry mother's milk has been known to kill the nursing child4 ,a fit of anger is so serious that the evil effects can be felt for several days1 and those who indulge in daily or even weekly loss of temper can not enjoy the best of health1 for the anger produces enough toxins to poison all the fluids of the body4 ,fortunately1 anger is one of the emotions that can be conquered in a reasonable time1 if there is a real desire to do so4 ,it should not take an adult more than one or two years to get himself under control4 ,during anger there is a tensing of various muscles1 those of the face and hands for instance4 ,if this tensing is not allowed the anger will not last long4 ,if there is a tendency to become angry1 relax and the mind will ease up4 ,a perfectly relaxed individual can not harbor anger1 for this emotion requires tensing of body and mind4 ,a determination to control the temper and a whole-hearted apology after each display of anger will prove very effective in reducing the frequency and force of the attacks4 ,mental suggestion is not as powerful as some say1 but it is such a great force for good or evil1 depending on its use1 that those who are wise will not neglect it as a means of self-conquest4 ,people who are easily offended and stand on their dignity1 have a very poor footing4 ,those who find it necessary to inform others that they are ladies or gentlemen1 are very apt to be prejudiced in their own favor4 ,gentlefolks do not need to advertise1 nor do they do so4 ,others recognize their worth intuitively4 ,fretting is anger on a small scale4 ,it is a habit that is easily formed4 ,the fretter and those about him are made uncomfortable4 ,those who respect themselves and others do not indulge4 ,hatred is one of the most harmful and poisonous of emotions4 ,fortunately1 violent hatred can last but a short time1 otherwise it would prove fatal4 ,some are chronic haters4 ,he who hates harms himself4 ,the thoughts weave themselves into one's personality and form the character4 ,jealousy is one of the most disagreeable of emotions4 ,the jealous person insists on suffering4 ,a jealous woman can convert a home into an inferno4 ,jealousy is sure to kill love in time4 ,the jealous individual often excuses himself on the ground that he loves4 ,that is not true4 ,there is more fear than love at the base of jealousy4 ,jealous people are selfish and too indolent mentally to give their thoughts a positive direction4 ,those who are violently jealous are suffering from mental aberration4 ,the jealous person loses1 for he drives away the object of his affection4 ,there are many jealous men1 but women suffer most4 ,bad health and idleness are two prolific causes of jealousy4 ,it has probably broken up more homes than any other one thing4 ,it is blighting to all it touches4 ,men and women may feel flattered for a time by producing jealousy1 but it is a satisfaction of very short duration4 ,they soon grow weary of the questions1 doubts and reproaches4 ,those who are sensible enough to give freely to others the liberty they crave for themselves do not suffer much from this emotion4 ,it would help greatly if man and wife would look upon the marriage relation more as a partnership and less as a form of bondage4 ,one of the partners can not force the other one to be good4 ,people do the best by others when full confidence is given1 and even if the confidence should be misplaced1 it would be better than to suffer from this corroding emotion at all times4 ,it is not an easy task to overcome jealousy1 but it can be done within a reasonable time if there is a real desire4 ,first get physical health4 ,then get busy with interesting1 useful work4 ,get something worth while to occupy the mind and the hands4 ,determine to be master of yourself and not a slave to what is often but figments of the imagination4 ,unfortunately1 jealousy so dwarfs the judgment at times that the sufferers seek only to rule or ruin4 ,love and hate are so closely akin that it is hard to find the dividing line4 ,sorrow3 ,some dedicate their lives to a sorrow4 ,they make martyrs of themselves4 ,they have suffered a loss and they dwell upon it during all of their waking hours4 ,it may be that it was a very ordinary or worthless husband or child4 ,after death the poor real is converted into a glorious ideal4 ,with the passing years the virtues of the departed grow4 ,all the love and tenderness are lavished upon the dead and the living are neglected4 ,it is generally women who suffer from this peculiar form of mild insanity1 but men are not exempt4 ,it is natural to feel the loss of a dear one1 but so long as we are mortal we must accept these things as matters of course4 ,related to this form of sorrow is the regretting or brooding over past actions1 especially in connection with the dead4 ,perhaps something that should have been done was neglected1 or something was done that should have been left undone4 ,over this the sufferer broods by the hour1 leading to a form of sad resignation that is rather irritating to normal people4 ,for such people a change of interest and a change of scene will often prove very beneficial4 ,envy and spite are closely akin to jealousy and anger4 ,they have the same effect in lesser degree4 ,vacillation of mind is a common fault4 ,many small questions have to be settled and a few important ones4 ,some are in the habit of deferring their decisions from time to time1 or making and revoking their decisions4 ,then they decide over again1 after which there is another revocation4 ,this is repeated until it is absolutely necessary to make a final decision4 ,by this time the mind is so muddled that the chances are that the last decision will be inferior to the first one4 ,no one who leads an active life can be right all the time4 ,he who is right six times out of ten does pretty well1 and he who can make a correct decision three times out of four can command a fine salary as an executive or build up a flourishing business of his own1 if his mind is active4 ,the doubt and uncertainty which result from unsettled questions1 which should be promptly decided1 are more harmful than an occasional error4 ,the untroubled mind works most quickly and truly4 ,related to this in minor key is the doubtful condition of mind where the individual has to do things several times before he is sure they are properly done4 ,for instance1 there is the man who must try the office door several times to be sure that it is locked and after being satisfied on this point he is obliged to unlock it and investigate the condition of the safe door4 ,then it is necessary to attend to the office door two or three times again4 ,this kind of doubtfulness takes many forms4 ,it does no special harm except that it leads to much waste of time4 ,such people should teach themselves concentration1 thinking about one thing only at a time1 until they learn that when a thing is done it is properly done4 ,judging3 ,many insist on passing judgment on everything and everybody that come to their notice4 ,every individual has to be placed with the sheep or the goats4 ,this is a great waste of time4 ,each one of us can know so little about the majority of individuals we meet and of the vast volume of knowledge that is to be had that if we try to judge everyone and everything1 our opinions become worthless4 ,wise people are never afraid to say1 ,i don't know4 ,if it is necessary to judge1 let there be kindness4 ,volunteering advice3 ,this is another annoying habit4 ,it is very well to give advice if it is desired and asked for1 otherwise it is a waste of time4 ,take a person with a cold1 for example3 ,if he meets twenty people he may be told of fifteen different cures for it1 ranging from goose grease on a red rag to suggestive therapeutics4 ,if he were to act upon all the advice received there would probably be a funeral4 ,it is best to be sparing with advice4 ,those who have any that is worth while will be asked for it and paid for their trouble4 ,free advice is generally worth what it costs4 ,cranks3 ,many allow themselves to get into a mental rut with their thoughts running almost entirely to one subject4 ,this is a mild form of insanity1 for normal people have many interests4 ,these people are the cranks4 ,they can talk volumes about their favorite topic1 often of no importance4 ,it may be some peculiar religion or ethics2 or that ,bacon wrote the plays of ,shakespeare2 or some health fad1 or almost any subject4 ,of all the cranks the diet crank is one of the most annoying1 for he has three good opportunities to air his views each day4 ,with the best meaning in the world he does more harm to the cause of food reform than do the advocates of living in the good old way1 eating1 drinking and being merry and dying young4 ,when people become possessed of too much zeal and enthusiasm regarding a subject1 they are sure that their knowledge is the truth and they insist upon trying to enforce their way upon others1 resent having their old habits interfered with forcibly4 ,those who are too persistent and insistent produce antagonism and prejudice in the minds of others1 and then it is almost impossible to impart the truth to them1 for they will neither see nor hear4 ,to be able to influence others for better is a grand and glorious thing1 but it is well to remember that we can not force knowledge which is contrary to popular thought upon others suddenly4 ,those who change a well rooted opinion generally do so gradually4 ,when they first hear the truth1 they say it is ridiculous4 ,after a while they think there may be something in it4 ,at last they see its superiority over their former opinions and accept it4 ,it requires infinite patience on the part of the educators to impart unpopular knowledge to other adults1 no matter how much truth it contains4 ,the truth about physical well-being is so simple and so self-evident that it is exceptionally hard to get an unprejudiced audience4 ,from the time when the ancient heathen priests were the healers until today the impression has been that health and healing are beyond the understanding of the common mind1 and therefore people are willing to be mystified4 ,the mysterious has such a strong appeal in this world of uncertainties that it is more attractive than the simple truth4 ,mystery simply demands faith4 ,the truth compels thinking and thoughts are often painful4 ,by all means1 avoid being overinsistent in trying to impart health knowledge to others4 ,all who have a little knowledge of the fundamentals of health and growth know that useful men and women are going into degeneration and premature death constantly1 because of violated health laws4 ,if these people on the brink1 who can yet be saved by natural means1 are told how it can be done1 they generally either refuse to believe it1 or they have led such self-indulgent lives that it is beyond their power to change4 ,the knowledge often comes too late4 ,those who are anxious to do good in the spreading of health knowledge among their friends can serve best by getting health themselves4 ,if a physical wreck evolves into good health there will be considerable comment and inquiry4 ,this is the opportunity to tell what nature will do and inform others where to obtain a good interpretation of nature's workings4 ,a little practicing is worth more than a great deal of preaching4 ,the truth is the truth1 no matter what the source1 but it is more effective if it comes from one who lives it4 ,i have gone into the subject of health cranks so deeply because there are so many of them4 ,they get a little knowledge and then they believe they are masters of the subject4 ,the right attitude toward proper living1 and especially toward proper eating is3 ,i shall try to conduct myself so as to be healthy and efficient4 ,if others desire my help1 ,i shall try to indicate the way to them4 ,right living is no sign of superior goodness or merit1 being a matter of higher selfishness1 so ,i deserve no credit for it4 ,although health is very important1 ,i shall refrain from attempting to force my will on others4 ,after conquering ourselves it is time to begin making foreign conquests1 but by that time the realization comes that in the end it is best to leave others free to work out their own salvation4 ,the desire is strong to mould others according to our pattern1 but those who size themselves up honestly soon come to the conclusion that they are so imperfect that perchance some other pattern is fully as good4 ,postponing happiness3 ,one peculiar state of mind is to refuse to be happy at present4 ,the romantic girl and boy think they can not be happy until they are married4 ,after marriage they find that they have to gain a certain amount of wealth before happiness comes4 ,then they have to postpone it for social position4 ,they continue postponing happiness from time to time and the result is that they never attain it4 ,happiness is not a great entity that bursts upon us1 transforming us into radiant beings4 ,it is a comfortable feeling that brings peace and places us in harmony with our surroundings4 ,it can best be gained by doing well each day the work that is to be done1 cheerfully giving in return for what is received4 ,happiness is largely a habit4 ,it is as easy to be bright and cheerful as it is to be sad and doleful1 and much more comfortable4 ,if we look for the best we will find beauty even in the most unpromising places4 ,if we are looking for tears and woe1 we can easily find them4 ,we can get along without happiness1 but it adds so much color and beauty to life1 it makes us so much better1 it helps us so much to be useful that it is folly to do without it4 ,it is not gained by narrow selfishness4 ,those who forget themselves most and are kind and considerate find it4 ,by giving it to others we get it for ourselves4 ,ecstasy and rapture are emotions of short duration4 ,they are so exhilarating that they soon wear out4 ,we all have our little troubles and annoyances4 ,these we should accept as inevitable1 and neither think nor talk much about them4 ,they help to wear away the rough edges4 ,we are stupid at times and so are others and then mistakes are made4 ,these should also be accepted as inevitable1 and we should not be more annoyed by those that others make than by our own4 ,those who go into a rage when their subordinates err waste much time and energy1 erring gravely themselves4 ,it is not necessary to notice every unimportant detail that is not pleasing4 ,fault-finding1 carping and nagging destroy harmony4 ,disagreements about trifles often lead to broken friendship and enmity4 ,most quarrels are about trifles4 ,if mistakes are made1 learn the lesson they teach and then forget about them4 ,all live1 active beings make mistakes4 ,sometimes we make serious ones and afterwards regrets come1 but these must soon be thrust aside4 ,brooding has put many into the insane asylums4 ,introspection3 ,it is not well to allow the mind to dwell upon one's self very much4 ,give yourself enough thought to guide yourself through life1 and then for the rest apply the mind to work and play4 ,many of those who are too self-centered end up in believing they are something or somebody else and then they are shut away from the public4 ,introspection is a very useless employment4 ,individually we are so small1 and the mind has such great possibilities1 that if we center it upon our tiny physical being1 things become unbalanced and the mind ceases to work to good advantage4 ,it is useless to go deeply into self-analysis1 for we are very poor judges of ourselves4 ,one of my neighbors delved so deeply into his heart and tried so hard to find out if he was fit to dwell in heaven that he lost his mind and had to be confined for a long time4 ,he allowed his vision to narrow down to one subject4 ,there are many subjects that lead to insanity if they are allowed exclusive possession of the mind4 ,after we have given ourselves proper care1 we should think no more about ourselves4 ,the best way is to get busy in work and play and forget ourselves4 ,it is much better to love others than to center our love upon ourselves4 ,if we conduct ourselves well we shall have all the love from others that we need4 ,if there is a tendency to be introspective1 cure it by becoming active mentally and physically4 ,those who have acquired the bad habit of thinking and talking ill of others should break themselves of it4 ,first cease talking ill4 ,then begin to look for the good points and mention them4 ,by and by the thoughts will be good4 ,those who lack a virtue can often cultivate it by assuming it4 ,one of the most helpful things is a sense of humor4 ,laughter brings about relaxation and relaxation gives ease of body and mind4 ,he who can see his own weaknesses and smile at them is surely safe and sane4 ,if the mind is too austere1 cultivate a sense of humor4 ,train yourself to appreciate the ridiculous appearance you make and instead of being chagrined1 smile4 ,when others laugh at you1 join them4 ,whatever the mental ill may be1 one-half of its cure will be brought about by getting physical health4 ,be charitable1 tolerant and kind1 and the good things in life will come to you4 ,be slow to judge and slower still to condemn others4 ,those who give love attract it4 ,hypatia said3 ,express beauty in your lives and beauty flows to you and through you4 ,to love means to be loved1 and to put hate behind is the sum of all loving that is of any avail4 ,the best ,new ,thought is the best old thought4 ,if we only would put some of the beautiful knowledge into common use1 what an agreeable dwelling place this world would be4 ,marcus ,aurelius gave us this pearl of wisdom3 ,when you arise in the morning1 think what a precious privilege it is to live1 to breathe1 to think1 to enjoy1 to love6 ,god's spirit is close to us when we love4 ,therefore it is better not to resent1 not to hate1 not to fear4 ,equanimity and moderation are the secrets of power and peace4 ,,chapter ,,iii4 ,,food4 ,the human body is so wonderfully made that as yet we have only a poor understanding of it1 but we are learning a little each decade1 and perhaps in time we shall have a fair knowledge both of the body and of the mind4 ,body and mind can not be considered as two separate entities1 for neither one is of any use without the other4 ,the body is not a machine4 ,those who look upon it as such make the mistake of feeding it as they would an engine1 thinking that it takes so much fuel to keep going4 ,the human organism is perhaps never quite alike on any two consecutive days1 for the body changes with our thoughts1 actions and environment1 and the conditions never quite repeat themselves and therefore we have to readjust ourselves4 ,the most important single item for gaining and retaining physical health is proper feeding1 yet the medical men of this country pay so little attention to this subject that in some of our best equipped medical colleges dietetics are not taught4 ,a total of from sixteen to thirty hours is considered sufficient to fit the future physicians to guide their patients in the selection1 combination and preparation of food4 ,dietetics should be the principal subject of study4 ,it should be approached both from the scientific and from the empirical side4 ,it is not a rigid subject1 but one which can be treated in a very elastic way4 ,the scientific part is important1 but the practical part1 which is the art1 is vastly more important4 ,a part of the art of feeding and fasting is scientific1 for we get the same results every time1 under given conditions4 ,when we consider the fact that the body is made up of various tissues1 such as connective tissue1 blood1 nerves and muscles2 that these in turn are made up of billions of cells1 as are the various glandular organs and membranes2 that these cells are constantly bathed in blood and lymph1 from which they select the food they need and throw the refuse away1 we must marvel that an organism so complex is so resistant1 stable and strong4 ,all articles of good quality are made by first-class workmen from fine materials4 ,however1 many people fail to realize that in order to have quality bodies they must take quality food1 properly cooked or prepared1 in the right proportions and combinations4 ,if we feed the body properly1 nature is kind enough to do good constructive work without any thought on our part4 ,you will find no rigid rules in these talks on diet1 but you will find information that will enable you to select foods that will agree with you4 ,people may well disagree on what to eat1 for there are so many foods that a person could do without nine-tenths of them and still be well nourished4 ,in fact1 we consume too great a variety of food for our physical well-being4 ,great variety leads to overeating4 ,a healthy human body is composed of the following compounds1 in about the proportions given3 ,water1 #fj to #fe per cent4 ,mineral matter1 #e to #f per cent4 ,protein1 #ah to #bj per cent4 ,carbohydrates1 #a per cent4 ,fat1 #aj per cent4 ,this is perhaps excessive4 ,these substances are very complex and well distributed throughout the body4 ,they are composed of about sixteen or seventeen elements1 but a pure element is very rarely found in the body1 unless it be a foreign substance1 such as mercury or lead4 ,about #gj per cent of the body is oxygen1 which is also the most abundant element of the earth4 ,then in order of their weight come carbon1 hydrogen1 nitrogen1 calcium1 phosphorus1 sulphur1 sodium1 chlorine1 fluorine1 potassium1 iron1 magnesium and silicon4 ,because it will be helpful in giving a better idea of the necessity for proper feeding1 ,i shall devote a few words to each of these elements4 ,oxygen is a colorless1 tasteless1 odorless gas1 forming a large part of the atmospheric air1 of water1 of the earth's crust and of our foods4 ,it is absolutely essential to life1 for without oxygen there can be no combustion in the animal tissues1 and without combustion there can be no life4 ,the union of oxygen with fats1 carbohydrates and proteins in the body results in slow combustion1 which produces heat and energy4 ,our chief supply of oxygen comes directly from the air1 but this is supplemented by the intake in food and water4 ,carbon is the chief producer of energy within the body1 being the principal constituent of starches1 sugars and fats4 ,it is what we rely on for internal heat1 as well as for heating our dwellings1 for the essential part of coal is carbon4 ,the carbonaceous substances are needed in greater quantity than any other1 but if they are taken pure1 they cause starvation more quickly than if no food were eaten4 ,this has been proved through experiments in feeding nothing but refined sugar1 which is practically pure carbon4 ,salts and nitrogenous foods are essential to life4 ,hydrogen is a very light gas1 without odor1 taste or color4 ,it is a necessary constituent of all growing1 living things4 ,it is plentifully supplied in water4 ,all acids contain hydrogen and so does the protoplasm of the body4 ,nitrogen is also a colorless1 tasteless1 odorless gas4 ,it is an essential constituent of the body1 being present in all compounds of protein4 ,it is abundant in the atmospheric air1 from which it is taken by plants4 ,we get our supply either directly from vegetable foods or from animal products1 such as milk1 eggs and meat4 ,calcium is needed principally for the bones and for the teeth1 but it is also necessary in the blood1 where it assists in coagulation4 ,we get sufficient calcium salts in fruits1 grains and vegetables1 provided they are properly prepared4 ,the conventional preparation of the food often results in the loss of the various salts1 which causes tissue degeneration4 ,if the supply of calcium in the food is too small1 the bones and the teeth suffer1 for the blood removes the calcium from these structures4 ,growing children need more calcium proportionately than do adults4 ,this is without doubt the reason pregnant women suffer so much from softening of the teeth4 ,they are fed on foods robbed of their calcium1 such as white bread and vegetables that have been drained4 ,phosphorus in some forms is a poison whether taken in solid compounds or inhaled in fumes1 producing phossy jaw4 ,in other forms it is indispensable for bodily development4 ,the compounds of phosphorus are present in fats1 bones and protein4 ,in natural foods they are abundantly present1 but when these foods are unduly refined1 or are soaked in water which is thrown away1 much of the phosphorus is lost4 ,we get phosphorus from milk1 eggs1 cereals1 legumes and other foods4 ,of course1 there is phosphorus in fish1 but those who eat sea food to make themselves brainy will probably be disappointed4 ,phosphates are necessary for brain development1 but those who eat natural foods never need to go to the trouble of taking special foods for the brain4 ,if the rest of the body is well nourished1 the brain will have sufficient food1 and if the body is poorly nourished the brain will suffer4 ,sulphur is present in protein and we get a sufficient supply from milk1 meat and legumes4 ,the element sulphur is quite inert and harmless1 but some of its acids and salts are very poisonous4 ,sulphur dioxide is freely used in the process of drying fruits1 as a bleacher4 ,in this form it is poisonous1 and for that reason it would be well to avoid bleached dried fruits4 ,we need some sulphur1 but not in the form of sulphur dioxide or concentrated sulphurous acid1 both of which are used in the manufacture of food4 ,sodium1 in its elementary state1 which is not found in nature1 is a white1 silvery metal4 ,it is found in great abundance in the succulent vegetables1 and is present in practically all foods4 ,as sodium chloride1 or common table salt1 it is taken in great quantities by most people4 ,those who have no salt get along well without it1 which shows that it is not needed in large amounts4 ,if but a little is added to the food1 it does no perceptible harm1 but when sprinkled on everything that is eaten1 from watermelons to meat1 it is without doubt harmful4 ,by soaking foods1 they are deprived of much of their soda3 ,the two sodium salts that are very abundant are sodium chloride1 or common salt1 and sodium carbonate1 generally called soda4 ,chlorine is ordinarily combined in our foods with sodium or potash1 forming the chlorides4 ,it is essential to life4 ,he who gets enough sodium also gets enough chlorine4 ,in its elementary form it is an irritating gas1 used for bleaching purposes4 ,fluorine is present in small quantities in the body1 appearing as fluorides in the bones and teeth4 ,it is supplied by the various foods4 ,in its elementary form it is a poisonous gas4 ,potassium is found in the body in very small quantities1 but it is very important4 ,it is mostly in the form of potassium phosphate in the muscles and in the blood4 ,it is necessary for muscular activity4 ,it is found in most foods in greater abundance than is sodium1 which indicates that it plays an important part in development4 ,like sodium1 it is easily dissolved out of foods which are soaked in water1 and this is one of the reasons that vegetables should not be soaked and the water thrown away4 ,it is very peculiar in its metallic state1 being a silvery metal1 very light in weight1 which burns when thrown upon water4 ,that is1 it decomposes both itself and the water with the liberation of so much heat that it fires the escaping hydrogen1 which burns with a violet flame4 ,pure potassium is not found in nature4 ,iron is found in very small quantities in the human body1 but it is absolutely essential to life4 ,animals deprived of iron die in a few weeks1 and people will do the same under similar circumstances4 ,iron is obtained principally from fruits and vegetables1 but it is also present in other foods4 ,man can not make use of inorganic iron4 ,he has to get his supply from the vegetable and animal kingdoms4 ,the giving of inorganic iron is folly and helps to ruin the teeth and the stomach of the one who takes it4 ,in the form of hemoglobin this element is the chief agent in carrying oxygen from the lungs to the tissues of the body4 ,in the manufacture of foods1 much of the iron is lost4 ,for instance1 whole wheat flour contains about ten times as much iron as does the white flour4 ,too little iron causes1 among other ills1 anemia1 and if the iron is very low1 chlorosis or the green sickness may ensue4 ,magnesium is found principally as phosphate in the bones4 ,it is present both in animal and vegetable foods4 ,its function in the body is not well understood1 but it appears to assist the phosphorus4 ,silicon is found in traces in the human body4 ,it is supplied in small quantities in nearly all of our foods1 and therefore we must take it for granted that it is necessary1 although we are in the dark as to its uses4 ,it is very abundant in various rocks4 ,the cereals are especially rich in silicon4 ,in wheat it is found in the bran and is removed from the white flour4 ,the elements mentioned are the most important in the body1 though others are found in traces4 ,we do not find the elements present as elements1 but in the form of very complex compounds4 ,under our present conditions of living1 we generally partake of too much carbonaceous and nitrogenous food1 and get too little of the salts1 except sodium chloride1 which is taken in too great quantity4 ,salt1 to most people1 means but one thing1 sodium chloride or table salt4 ,however1 there are thousands of salts1 and when salts are mentioned in this book1 all those necessary for the processes of life are meant1 whether they be compounds of fluorine1 sulphur1 phosphorus1 calcium1 iron or magnesium or other metals and minerals4 ,salts are not usually classified as foods1 but they are essential to life4 ,supply the body with all the protein1 sugar1 starch and fat that it requires1 but withhold the salts1 and it is but a question of a few weeks before life ceases4 ,this is why it is so important to improve our methods of cooking4 ,a potato that is peeled1 soaked in cold water and boiled1 may lose as much as one-half of its salts1 according to one of the bulletins sent out by the ,u4 ,s4 ,department of ,agriculture4 ,other vegetables not only lose their salts by such treatment1 but as high as #cj per cent of their nutritive value4 ,the lesson we should learn from this is that ordinarily if it is necessary to soak foods1 such as beans1 they should be cooked in the water in which they have been soaked4 ,furthermore1 where possible1 as it is with nearly all succulent vegetables1 we should take the fluid in which the vegetables have been cooked as a part of the meal4 ,if the vegetables are properly cooked1 there will not be much fluid to take4 ,to pour away the water in which vegetables have been cooked means that perhaps one-third of the food value and one-third to one-half of the valuable salts are lost4 ,why continue impoverishing foods in this way8 ,dr4 ,charles ,page deserves much credit for calling our attention to this fact when most healers neither thought nor talked about it4 ,now all up-to-date healers with a knowledge of dietetics realize how important it is to give good food4 ,for those who wish more detailed information on the composition of the salts1 ,i insert a table which was compiled by ,otto ,carque and published in ,brain and ,brawn1 ,february1 #aiac4 ,those who wish still more detailed knowledge can find it in volumes on food analysis and in some government reports4 ,,mineral ,,matter ,,in #ajjj ,,parts ,,of ,,water-,,free ,,food ,,products4 ,p ,p ,m h o a o ,c t ,c g s ,s ,s h a ,s a n p u i l s o l e h l l o s d c s ,i o p i r i i i i r r h c i u u u u o u u o n m m m m n s r n e ,total ,salts ,k#b,o ,na#b,o ,ca,o ,mg,o ,fe#b,o#c,p#b,o#e ,,so#b ,si,o#b ,cl ---------------------------------------- ---------------------------------- ,human milk #cd4gjaa4gc #c4af #e4hj #j4ge #j4jg #g4hd #j4cc #j4jg #f4ch ,cow's milk #ee4cjac4gj #e4cdab4bd #a4fi #j4cjae4gi #j4ag #j4jb #h4jd ,meat 7avge7 #dj4jjaf4eb #a4dd #a4ab #a4bh #j4bhag4jj #j4fd #j4dd #a4ef ,eggs #da4hj #f4bg #i4ef #d4ef #j4df #j4agae4gb #j4ac #j4ac #c4gb ,seafish #hd4bjah4ceab4eeab4hj #c4bh 4444#cb4ac 4444 4444 #i4fj ,cottage ,cheese #fd4cj #h4ej #j4ijbb4ej #a4ej #j4ejbd4ce #j4aj 4444#aa4bj ,apples #cc4jjaa4gh #h4fa #a4ce #b4hi #j4df #d4eb #b4ja #a4db 4444 ,strawberries #fe4jjac4gbah4ec #i4bc 4444 #c4gc #g4ig #b4je #g4hb #a4aj ,gooseberries #bi4jjaa4bb #b4hg #c4ed #a4gj #a4cb #e4ga #a4ga #j4ge #j4bb ,prunes #cg4geah4bh #c4da #d4cd #a4cf #j4id #f4jc #a4ba #a4ai #j4ae ,peaches #ag4fj #i4fc #a4ej #a4da #j4ib #j4ah #b4fg #a4jj #j4bf 4444 ,cherries #cd4fjag4id #j4gf #b4fj #a4ij #j4fi #e4ed #a4gf #c4aa #j4df ,grapes #be4bjad4af #j4ce #b4gb #a4jf #j4de #c4ic #a4da #j4gj #j4ch ,figs #da4jjaa4fcaj4gg #g4ge #c4gh #j4fj #j4ec #b4gg #b4dc #a4aj ,olives #cc4djbg4jb #b4eb #b4di #j4jf #j4ca #j4df #j4cf #j4bb #j4jf ,apricots #cc4fjai4fh #c4gf #a4jh #b4hi #j4df #d4eb #b4ja #a4db 4444 ,pears #be4fjad4jj #b4ag #b4je #a4eb #j4be #c4ij #a4de #j4ch 4444 ,watermelons #dj4jjah4jj #c4ge #d4jj #b4aj #a4ge #e4fj #b4aj #g4fj #a4aj ,bananas #cb4djaf4bj #j4hj #j4be #j4cb #j4aj #b4jc #j4ba 4444 #b4dg ,oranges #ch4aeah4fb #j4ie #h4fe #b4jc #j4ch #d4gj #b4jj #j4be #j4bi ,spinach #aia4jjba4gaeg4dbbb4gcab4bb #f4djai4ehac4ah #h4fjab4jc ,onions #dh4djab4aj #a4eeaj4fe #b4ee #b4bj #g4be #b4fe #h4aj #a4ce ,carrots #fi4jjbe4dfad4fc #g4hj #c4jd #j4gj #h4hc #d4de #a4ff #c4ah ,asparagus #hf4djbj4gdad4gg #i4cc #c4gb #b4idaf4jg #e4cf #i4ej #e4aj ,radishes #aaj4djce4ccbc4cgae4de #c4db #c4jiab4jc #g4ah #a4jjaj4aj ,cauliflower #ia4bjdj4df #e4ch #e4aj #c4cg #j4iaah4dbaa4hf #c4cg #c4aj ,cucumbers #ajj4jjda4bjaj4jj #g4cj #d4ae #a4djbj4bj #f4ij #h4jj #f4fj ,lettuce #ahj4gjfg4idac4eebf4efaa4bj #i4djaf4fb #f4hgad4fdac4hb ,potatoes #dd4bjbf4ef #a4cc #a4ae #b4ah #j4dh #g4dg #b4hi #j4hh #a4ee ,cabbage #abc4jjde4ccaa4fhba4fe #d4ij #j4hfaa4jgag4aj #a4ajaj4de ,tomatoes #agf4jjhb4ejcb4ijaa4ceac4ee #a4jjaj4ge #e4jj #g4geah4jj ,red ,beets #da4fe #h4deba4fj #b4ej #j4aj #a4jj #b4ee #j4ej #b4jj #b4ie ,celery #ahj4jjdh4fjfe4bead4gj #f4ge #a4fjad4ej #f4ej #d4cjag4hj ,walnuts #ag4dj #b4bj #j4ag #j4ig #b4hh #j4faaj4aj #j4bb #j4ab #j4ab ,almonds #ba4jj #b4ca #j4ch #c4jd #c4ie #j4bcaj4aj #j4if #j4jd #j4jf ,cocoanuts #ah4gj #h4ba #a4eg #h4fj #a4gf 4444 #b4ah #j4ie #j4ji #b4ej ,lentils #cd4gjab4jh #d4fb #b4ah #j4hg #j4fiab4fj 4444 4444 #a4fa ,peas #cj4jcac4jf #j4cj #a4de #b4db #j4bdaj4hg #a4jc #j4bg #j4ec ,beans #ch4bjae4he #j4db #a4ia #b4gc #j4aiad4hf #a4cj #j4be #j4fi ,peanuts #bd4cj #i4bg #j4ba #j4ie #b4bi #j4bgaj4fj #j4de #j4je #j4bc ,whole ,wheat #bc4aj #g4bj #j4ej #j4ge #b4hj #j4cjaj4ij #j4ji #j4df #j4jg ,white flour #e4gj #a4hb #j4jh #j4dc #j4dd #j4jc #b4hj 4444 4444 4444 ,rye #ba4cj #f4hd #j4ca #j4fa #b4ci #j4beaj4af #j4bh #j4cj #j4ja ,barley #ca4cj #e4aj #a4bh #j4jb #c4ib #j4ecaj4bg #j4ic #h4ih 4444 ,oats #cd4ej #f4ah #j4ei #a4bd #b4de #j4da #h4hc #j4fbac4eb #j4jc ,corn #ah4ej #e4ej #j4jb #j4jd #b4hg #j4ae #h4dd #j4ae #j4ci #j4ce ,whole ,rice #af4jj #c4fj #j4fg #j4ei #a4gh #j4bb #h4fj #j4jh #j4db #j4jb ,rice1 polished #d4jj #j4hg #j4bb #j4ac #j4de #j4je #b4ae #j4jc #j4aa #j4ja ---------------------------------------- ---------------------------------- ,please remember that most of the salts must be worked into organic form for us by vegetation1 and that we are able to take but few elements that have not been thus elaborated4 ,we need a moderate amount of food to maintain the body in health1 but we should be careful not to overindulge4 ,perhaps the most injurious errors are made by people who eat because they wish to gain in weight4 ,they consider themselves below weight and they try to force a gain by overeating4 ,this is a serious mistake and leads to much suffering4 ,there is no weight that can be called ideal for all people4 ,to get a basis1 ,i copy a table from the literature of an insurance company4 ,this is for people twenty years old3 ,height ,weight #e--j44444444aad #a44444444aag #b44444444aba #c44444444abd #d44444444abh #e44444444acb #f44444444acf #g44444444adj #h44444444add #i44444444adi #aj44444444aec #aa44444444aeh #f--j44444444afb #a44444444afg #b44444444agb #c44444444agg ,if the weight is much above this1 it is a sure sign that the individual is building disease4 ,it may be ,bright's disease1 fatty heart1 arteriosclerosis1 cancer or any other ill4 ,the muscles can not be increased in size very much by eating and there is a limit to the amount of fluid that can be stored away4 ,stout people generally carry about a great amount of fat4 ,excess of fat is a burden4 ,it replaces other tissues and weakens the muscles4 ,it overcrowds the abdominal and thoracic cavities1 thus making the breath short and the working of the heart more difficult1 also producing a tendency to prolapsus of the various abdominal organs4 ,people make the mistake of thinking that stoutness indicates health4 ,it indicates disease4 ,going into weight is going into degeneration4 ,women like to be plump for various reasons1 some of which are not the most creditable to either men or women4 ,fat people are not good looking4 ,there is not a statue in the world sculptured on corpulent lines that is considered beautiful4 ,it is natural for some people to be slender and for others to be rather plump1 but fatness is abnormal4 ,rolling double chins and protruding abdomens are signs of self-abuse in eating and drinking4 ,as a rule women are at their right weight at twenty and men at twenty-two or twenty-three4 ,this weight they should retain4 ,if twenty or thirty pounds are added to it life will be materially shortened4 ,perfect health is impossible for obese people1 but it is within the reach of lean ones4 ,in getting well1 it is often necessary to become quite slender1 but after the system has cleansed itself1 it gains in weight again4 ,it may take from several months to several years to obtain a normal weight after the ravages of disease4 ,a healthy body is self-regulating and will be as heavy as it ought to be4 ,those who eat too much in order to gain weight sometimes wreck their digestive and assimilative powers to such an extent that they lose a great deal of weight1 and the more they eat the more they lose4 ,then it is necessary to reduce the food intake until digestion and assimilation catch up with supply4 ,then if the eating is right the individual goes to the proper weight and retains it4 ,the slender people are in the safest physical condition4 ,the vast amount of statistics gathered by the life insurance companies bears this out4 ,remember that fat is a low grade tissue1 which sometimes crowds out high grade tissue1 that an excess indicates degeneration and that obesity is a disease4 ,all fat people eat too much1 even though they consider themselves small eaters4 ,they should regulate their eating and drinking so that they will return to a normal weight4 ,this is the only safe way to reduce4 ,pay no attention to underweight4 ,eat what the body requires and is able to digest and assimilate1 without causing any inconvenience4 ,the organism will take care of the rest4 ,to attempt to force weight onto a body at the expense of discomfort1 disease1 reduced efficiency and premature death shows poor judgment4 ,losing weight does not matter at all if there is no discomfort or disease4 ,it is all right to be a little lighter during summer than in winter4 ,in discussing food and its use1 two words are frequently employed1 digestion and fermentation4 ,strictly speaking1 digestion is largely a process of fermentation1 consisting of the breaking down of complex substances into simple ones1 by means of ferments4 ,however1 in the popular mind digestion and fermentation are not synonymous1 and will not be so considered in this book4 ,to make my meaning clear1 in this book the words will have the following meaning3 ,digestion--the normal breaking down of food and formation into substances that can be used by the blood for building1 repairing and producing heat and energy4 ,fermentation--the abnormal breaking down of food in the digestive tract1 producing discomfort and health impaired4 ,this process manifests in various ways1 such as the production of much gas in the digestive tract or hyperacidity of the body4 ,we will consider digestion as a process conducive to health1 but fermentation1 as one that leads to disease1 being an early stage of digestive derangement4 ,,chapter ,,iv4 ,,overeating4 ,all agree that excessive indulgence in alcoholics is harmful physically1 mentally and morally4 ,we condemn the too free use of tea and coffee and nearly all other excesses4 ,however1 intemperate eating is considered respectable4 ,a large part of our social life consists in partaking of too much food4 ,medical text-books say that we must eat great quantities of food to maintain strength and health4 ,humanity views the subject of eating from the wrong angle1 and it will perhaps be many years before the majority gets the right point of view4 ,we should eat to live1 but most of us eat to die4 ,benjamin ,franklin said that we dig our graves with our teeth4 ,men and women band themselves into societies and associations for the purpose of decreasing or doing away with the use of tobacco and alcoholic drinks4 ,they advocate temperance and even abstinence in the use of those things which do not appeal to their own senses2 but most of them are far from temperate in their eating4 ,they have very keen vision when searching for weaknesses and faults in others1 but are quite near-sighted regarding their own4 ,is excessive indulgence in liquor any worse than overeating8 ,not according to nature's answer4 ,the inebriate deteriorates and so does the glutton4 ,both cause race deterioration4 ,gluttony is more common than inebriety and is responsible for more ills4 ,gluttony is often the cause of the tea1 coffee1 alcohol and drug habits4 ,overeating often causes so much irritation that food does not satisfy the cravings1 and then drugs are used4 ,improper eating1 chiefly overeating1 causes most of the ills to which man is heir4 ,if people would learn to be moderate in all things disease and early death would be very rare4 ,it is quite important to combine foods properly1 but the worst combinations of food eaten in moderation are harmless1 as compared to the damage done by overeating of the best foods4 ,overeating is with us from the cradle to the grave4 ,it shortens our days and fills them with woe4 ,there is a hoary belief that a pregnant woman must eat for two4 ,the mothers have generally obeyed this dictum4 ,the result is that women suffer greatly during pregnancy and at childbirth4 ,the morning sickness1 the aching back1 the headache1 the swollen legs and all of the discomforts and diseases from which civilized woman suffers during this period are mostly due to improper eating4 ,pregnancy and childbirth are physiologic and are devoid of any great amount of discomfort1 pain or danger when women lead normal lives4 ,the overeating affects both mother and child4 ,the mothers are often injured or lose their lives during childbirth4 ,sometimes labor is so protracted that the child dies and at other times the baby is so large that it can not be born naturally4 ,the mother's suffering is frequently very great4 ,in fact1 it is at times so great that it is like a threatening storm cloud to many women1 and some of them refuse to become mothers for this reason4 ,babies born of normal mothers1 who have lived moderately on a non-stimulating diet during gestation1 are small4 ,they rarely weigh more than six pounds4 ,their bones are flexible4 ,the skull can easily be moulded because the bones are very cartilaginous4 ,the result is that childbirth is rapid and practically devoid of pain4 ,however1 there are very few normal mothers1 and consequently normal babies are also rare4 ,a heavy baby is never healthy4 ,its growth has been forced by excessive maternal feeding4 ,it is no hardier than other growing things which result from hot-house methods4 ,such babies show early signs of catarrhal afflictions1 indigestion or skin disease4 ,their bodies are filled with poisons before they are born4 ,mothers who overeat invariably overfeed their babies4 ,and why should they do otherwise8 ,family1 friends and physicians give the same advice3 ,the mother must eat much to be able to feed the child1 and the child must be fed frequently in order to grow4 ,it sounds very plausible1 but it does not work well in practice4 ,why are babies cross8 ,why do they soon show catarrhal symptoms8 ,why do they vomit so much8 ,why are they so subject to stomach and intestinal disorders8 ,why do they have skin eruptions8 ,because they are overfed4 ,the diseases of babies are almost entirely of digestive origin1 and in nearly every instance overfeeding is the cause4 ,statistics show that about one-fifth of the babies born die before they are one year old4 ,in nearly every instance the parents are to blame4 ,one's intentions may be good1 but good intentions coupled with wrong actions are deadly to infants4 ,oscar ,wilde wrote1 ,we kill the thing we love4 ,parental love too often takes the form of indulging them and so it happens that hundreds of thousands of little ones are placed in their coffins annually through love4 ,each year about #bhj1jjj babies under one year of age perish in the ,united ,states1 according to estimates based on census figures4 ,outside of accidental deaths1 which are but a small per cent41 the mortality should be practically nil4 ,it is natural for children to be well1 and healthy children do not die4 ,if an army of about #bhj1jjj of our men and women were to perish in a spectacular manner each year it would cause such sorrow and indignation that a remedy would soon be found4 ,but we are so accustomed to the procession of little caskets to the grave that it hardly arouses comment4 ,it costs too much in every way to produce life to waste it so lavishly4 ,why do little children suffer so much from eruptive diseases1 whooping cough1 tonsilitis1 adenoids1 diphtheria and numerous other diseases8 ,because they are overfed4 ,the younger the child the greater is the per cent4 of disease due to wrong feeding4 ,in adult life overeating and eating improperly otherwise are still the principal causes of disease4 ,but during adult life the causation of disease is more complex than in childhood1 for the senses have been more fully developed and instead of confining our physical sins to overeating we fall prey to the abuse of various appetites and passions4 ,vigorous adults are often the victims of pneumonia1 typhoid fever and tuberculosis4 ,overeating is chiefly to blame1 not the bacteria which are given as the principal cause4 ,rheumatism1 kidney disease and diseases that manifest in hardening of the various tissues1 all being forms of degeneration1 are quite common4 ,again1 the principal cause is overeating4 ,there are a great number of people who live many years without any special disease1 but who are always on the brink of being ill4 ,they are full-blooded and too corpulent4 ,although they are often considered successful1 they are never fully efficient either physically or mentally4 ,they do not know what good health is1 but they are so accustomed to their state of toleration that they consider themselves healthy4 ,they are rather proud of their stoutness and their friends mistake their precarious condition for health4 ,these people often die suddenly1 and friends and acquaintances are very much surprised4 ,no healthy man dies suddenly and unexpectedly except by accident4 ,instead of growing old gracefully1 in possession of our senses and faculties1 we die prematurely or go into physical and mental decay4 ,bleary eyes1 pettiness1 childishness and lost mental faculties are no part of nature's plan for advanced years4 ,those manifestations result from man's improvement on nature6 ,from birth to death we are victims of this terrible ogre of overeating4 ,it deprives us of friends and relatives4 ,it takes away our strength and health4 ,it makes us mentally inefficient and cowardly4 ,at last it deprives us of life when our work is not half done and our days should not be half run4 ,how is it possible1 you may ask1 that this is true8 ,of course1 overeating is not the only cause1 but it is the overwhelming one4 ,it is the basic cause4 ,aided by other bad habits it conquers us4 ,we are what we are because of our parentage1 plus what we eat1 drink1 breathe and think1 and the eating largely influences the other factors of life4 ,cholera infantum causes the death of many babies4 ,it never occurs in babies who are fed moderately on natural1 clean food1 not to exceed three or four times a day4 ,the child is cross4 ,the mother thinks that it is cross because it is hungry and accordingly feeds4 ,the real cause of the irritability is the overfeeding that has already taken place4 ,the baby has had so much milk that it is unable to digest all of it4 ,a part of the milk spoils in the digestive tract4 ,this fermented material is partly absorbed and irritates the whole system4 ,a part of it remains in the alimentary tract where it acts as a direct local irritant to the intestines4 ,when these are irritated1 the blood-vessels begin to pour out their serum to soothe the bowels and the result is diarrhea4 ,the sick child is fed often4 ,digestive power is practically absent4 ,the additional food given ferments and more serum has to be thrown out to protect the intestinal walls4 ,soon there is a well established case of cholera infantum4 ,if only enough food had been given to satisfy bodily requirements1 none of the milk would have spoiled in the alimentary tract4 ,if all feeding had been stopped as soon as the child became irritable and pinched looking about the mouth and nose1 and all the water desired had been given and the child kept warm1 there would have been no serious disease4 ,in these cases1 the less food given the quicker the recoveries and the fewer the fatalities4 ,another common disease of childhood is adenoids4 ,to talk of these maladies as diseases is rather misleading1 for they are merely symptoms of perverted nutrition1 but we are compelled to make the best of our medical language4 ,adenoids are due to indigestion4 ,the indigestion is due to overeating4 ,this is how it comes about3 ,a child eats more than can be digested1 generally bolting the food1 which is often of a mushy character4 ,the excessive amount of food can not be digested1 and as the intestines and the stomach are moist and have a temperature of #ajj degrees ,fahrenheit1 fermentation soon takes place4 ,some of the results of fermentation in the alimentary tract are acids1 gases and bacterial poisons4 ,these deleterious substances are absorbed into the blood stream and go to all parts of the body1 acting as irritants4 ,we do not know why they cause adenoids in one child and catarrh in another4 ,it is easy enough to say that children are predisposed that way1 which is no information at all4 ,it seems that all of us have some weak point1 and here disease has a tendency to localize4 ,what part the sympathetic nervous system plays1 we do not know4 ,glandular tissue is rather unstable and therefore it becomes diseased easily and adenoids are therefore quite frequent4 ,a coated tongue1 or an irritated tongue1 both due to indigestion1 is a concomitant of adenoids4 ,such diseases do not merely happen4 ,there are good reasons for their appearance4 ,they are not reflections on the child1 but they are on the parents who should have the right knowledge and should take time and pains enough to educate and train the child into health4 ,tuberculosis is one of the results of ruined nutrition4 ,first there is overeating4 ,this causes indigestion4 ,the irritating products of food fermenting in the alimentary tract are taken up by the blood4 ,the blood goes to the lungs where it irritates the delicate mucous membrane4 ,in self-protection it begins to secrete an excess of mucus and if the irritation is great enough1 pus4 ,the various bacteria are incidental4 ,the tubercular bacillus is never able to gain a foothold in healthy lungs1 but after degeneration of lung-tissue has taken place the lungs furnish a splendid home for this bacillus4 ,the tubercular bacillus is a scavenger and therefore does not thrive in healthy bodies4 ,it is the result of disease1 not the cause4 ,tubercular subjects never have healthy digestive organs4 ,unfortunately1 nearly all of them are persuaded to eat many times more food than they can digest1 and thus they have no opportunity to recover1 for the overfeeding ruins the digestive and assimilative powers beyond recuperative ability4 ,a large per cent4 of the human race perish miserably from this disease1 which results principally from the ingestion of too much food4 ,the liberal use of such devitalized foods as sterilized milk1 refined sugar and finely bolted wheat flour is doubtless a great factor in so reducing bodily resistance that the system falls an easy prey to disease4 ,too little breathing and poor1 devitalized air are also important factors4 ,there are many causes of rheumatism1 but overeating is the chief and it is very doubtful if a case of rheumatism can develop without this main cause4 ,exposure is often given as the cause1 but a healthy man with a clean body does not become rheumatic4 ,rheumatism is due to internal filth4 ,a filthy alimentary tract makes filthy blood4 ,some say that the poison in rheumatism is uric acid1 and perhaps it is1 but there are no uric acid deposits in the body of a prudent eater4 ,the elimination in this disease is imperfect4 ,the skin1 the kidneys1 the bowels and the lungs do not throw out the debris as they should4 ,perhaps only one or two of these organs are acting inadequately4 ,the debris is stored up in the system4 ,why do the organs of elimination fail to act8 ,because so much work is thrust upon them that they grow weary and worn2 also1 a part of the material furnished them is the product of decay in the alimentary tract1 and they can not thrive on poor material4 ,too much food is eaten4 ,an excess of nutritive material1 poorly digested1 is absorbed4 ,and so we come back to the principal cause1 overeating4 ,when the eliminative organs fail to perform their function1 the waste is deposited in those parts of the body which are weakened4 ,the irritation from these foreign substances causes inflammation and the result is pain4 ,the extent to which this depositing of material will go is well illustrated in some cases of multiple articular rheumatism1 or arthritis deformans1 where the deposits are so great that many of the joints become fixed 7anchylosed74 ,we could review all the diseases1 and nearly every time we would come back to disturbed nutrition as the principal factor1 and this is true of not only physical ills1 but the mental ones as well4 ,various foods do not combine well1 still if they are eaten in moderation they do but little harm4 ,if we overeat1 the evil results are bound to manifest1 no matter how good the food1 though it sometimes takes years before they are perceptible4 ,the effects are cumulative4 ,each day there is a little fermentation with absorption of the poisonous products4 ,each day the body degenerates a little4 ,the time always comes when the body can continue its work no longer1 and then the individual must choose between reform on one hand and suffering or death on the other4 ,it is very difficult to convince people that they eat too much4 ,indeed1 the average person is a small eater1 in his own estimation4 ,we have been educated into consuming such vast quantities of food that we hardly know what moderation is4 ,in the past1 physiologists and observers have watched the amount of food that people could coax down and this they have called the normal amount of food4 ,this is far from the truth4 ,the average ,american eats at least two times as much as he can digest1 assimilate and use to advantage4 ,many eat three and four times too much4 ,however1 nature is very tolerant for a while4 ,most of us start out with a fair amount of resistance and are thus enabled to live to the age of forty or fifty in spite of abuses4 ,if we could only dispense with our excesses1 we could double or treble our life span1 live better1 get more enjoyment out of life and give the world more and better work than we can under present conditions4 ,there is much talk of food shortage4 ,the amount of food consumed and wasted annually in the ,united ,states is enough to feed #bjj1jjj1jjj people4 ,even with our present knowledge we can easily produce twice as much per acre as we are averaging1 and we are tilling only about one-fourth of the land that could be made productive4 ,if we use our brains there is little danger of starving4 ,what is needed now is not more food1 but intelligent distribution and consumption of what we produce4 ,we hear of cases of undernourishment4 ,this doubtless occurs at times in the congested parts of great centers of populations4 ,but there are not so many cases suffering from want of the proper quantity of food as from want of quality of food4 ,bread of finely bolted white flour is starvation food1 no matter how great the quantity1 unless other food rich in organic salts is also eaten4 ,the overeating habit is so common and comes on so insidiously that the sufferers do not realize that they are eating to excess4 ,the resultant discomforts are blamed on other things4 ,babies are fed every two hours or oftener4 ,they should be fed but three or at most four times a day1 and never at night4 ,when able to eat solid foods they get three meals a day and generally two or more lunches4 ,some children seem to be lunching at all times4 ,they have fruit or bread and butter with jelly or jam in the hand almost all the time4 ,they are encouraged to eat much and often to produce growth and strength4 ,this kind of feeding often does produce large children1 heavy in weight1 but they are not healthy4 ,sad to relate1 the excess causes disease and death4 ,such frequent feeding allows the digestive organs no rest4 ,the overwork imposed upon them and the fermentation cause irritation4 ,this irritation manifests in a constant and almost irresistible desire for food1 as does the consumption of much alcohol cause a desire for more alcohol1 as the use of morphine or cocaine produces a dominating and ruinous appetite for more of these drugs4 ,these appetites grow by what they feed upon4 ,man ceases to be master and becomes the abject slave of his abnormal cravings4 ,slaves of alcohol and the various habit-forming drugs generally lack the strength of body and mind to assert themselves and to regain mastery of themselves4 ,coffee and tea have their victims1 though they are generally not very firmly enslaved4 ,no one realizes how he is bound by his cravings for an excessive amount of food until he tries to break the bonds4 ,such people may eat moderately for days1 perhaps for weeks1 and then the old appetite reasserts itself in all its strength and unless the sufferer has a very strong will a food debauch follows4 ,i have seen men go from one restaurant to another1 consuming enormous quantities of food to efface the awful craving1 just as men go from one saloon to another to satisfy their desire for alcohol4 ,the gluttons often look with the greatest contempt upon the slaves of liquor4 ,but what is the difference8 ,no matter what appetite1 what habit1 what passion has gained the mastery1 we are slaves4 ,the important thing is to keep out of slavery1 or break the bonds and regain freedom4 ,those who eat to excess often eat more than three times a day4 ,they take a little candy now1 a little fruit then1 or they go to the drug store for a glass of malted milk or buttermilk1 which they call drinks1 or they take a dish of ice cream4 ,the housewife nibbles at cake or bread4 ,if a person is in fair health and wishes to evolve into self-mastery and good health1 he should make up his mind never to eat more than three times a day4 ,nothing but plain water should enter his mouth except at meal times4 ,next he should limit the number of articles eaten at a meal4 ,the breakfast and lunch should each consist of no more than two or three varieties of food4 ,the dinner should not exceed five or six varieties1 and if that many are eaten1 they should be compatible4 ,less would be better4 ,the less variety we have1 the better the food digests4 ,also1 eating ten or twelve or more kinds of food1 as many people do1 always leads to overeating4 ,a little of this added to a little of that soon makes a too great total4 ,it is easy to eat all one should of a certain article of food and feel satisfied1 and then change off to something else and before one is through one has eaten three or four times as much as necessary4 ,if the meal is to consist of starch there is no great objection to a small amount of bread1 potatoes1 rice1 macaroni and chestnuts4 ,however1 a normal person does not need to coax food down by using great variety4 ,those who mix their foods this way invariably overeat4 ,besides1 the various starches require different periods for digestion4 ,rice is more easily disposed of than bread4 ,each new item stimulates the desire for more food4 ,it is best1 when having potatoes1 to have no other starchy food in that meal2 or when bread is eaten1 to have no potatoes or other starchy food4 ,the habit of eating meat1 potatoes and bread in the same meal is very common and causes much disease4 ,next the searcher for health should teach himself to eat foods that are natural1 cooked simply1 and with a minimum amount of seasoning and dressing4 ,the various spices and sauces irritate the digestive organs and create a craving for an excessive amount of food4 ,the food should be changed as little as possible because such denatured foods as white flour1 polished rice1 pasteurized milk1 and many of the canned fruits and vegetables are so lacking in the natural salts that they do not satisfy one's desire for organic salts4 ,overeating results4 ,preserves1 jellies and jams are open to the same objection4 ,they cause an abnormal desire for food4 ,therefore1 they should be used seldom and very sparingly4 ,so long as apples1 oranges1 figs1 dates1 raisins1 sweet prunes and various other fruits can be had1 there is no excuse for the consumption of great quantities of the heavily sugared concoctions which are now so popular4 ,simplicity and naturalness are great aids in breaking away from food slavery4 ,they are discussed more fully elsewhere4 ,in the next chapter will be found hints on the solution of the normal amount of food to be eaten4 ,,chapter ,v4 ,,daily ,,food ,,intake4 ,it is generally believed that the more we eat the better4 ,physicians say that it is necessary to eat heartily when well to retain health and strength4 ,when ill it is necessary to consume much food to regain lost health and strength4 ,eat all you can of nourishing food1 is a common free prescription1 and it sounds very reasonable4 ,the physicians of today are not to blame for this belief in overeating1 for they were taught thus at college1 and very few men in any line do original thinking4 ,it has been a racial belief for centuries and no one now living is responsible4 ,when a physician advocates what he honestly believes he is doing his best1 and angels can do no more4 ,when a child loses its appetite1 the parents worry1 for they think that it is very harmful for young people to go without food for a few meals4 ,a lost appetite is nature's signal to quit eating1 and it should always be heeded4 ,if it is1 it will prevent much disease and suffering and will save many lives4 ,the present-day mode of preparing food leads to overeating4 ,the sense of taste is ruined by the stimulants put into the food4 ,dishes are so numerous and so temptingly made that more is eaten than can be digested and assimilated4 ,refined sugar1 salt1 the various spices1 pickles1 sauces and preserves all lead to overeating because of stimulation4 ,the same is true of alcohol taken immediately before meals4 ,if we only give nature a chance1 and are perfectly frank and honest with ourselves1 she will guard us against the overconsumption of food4 ,those who eat but few varieties of plain food at a meal are not sorely tempted to overeat4 ,but when one savory dish is served after another it takes much will power to be moderate4 ,people generally have had more than sufficient before the last course is served4 ,however1 the various dishes have different flavors and for this reason the palate is overwhelmed and accepts more food than is good for us4 ,men who like to call their work scientific1 figure on the amount of food we need to furnish a certain number of heat units--calories4 ,heat1 of course1 is a form of energy4 ,basing the body's food requirements on heat units expended does not solve the problem4 ,the more food that is ingested1 the more heat units must be manufactured1 and often so much food is taken that the body is compelled to go into the heating business4 ,then we have fevers4 ,a large part of the heat is given off by the skin4 ,those who overeat are compelled to do a great deal of radiating4 ,this excessive amount of fuel taken into the system in the form of food1 wears out the body4 ,as figured by the experts1 it gives a result of food need that is at least twice as great as necessary4 ,experience is the only correct guide to food requirements1 and each individual has to settle the matter for himself4 ,the human body is not exactly a chemical laboratory1 nor is it an engine which can be fed so much fuel with the resultant production of such and such an amount of heat and energy4 ,some bodies are more efficient than others4 ,it is among human beings as among the lower animals1 some require more food than others4 ,we need enough food to repair the waste1 to perform our work and to furnish heat4 ,every muscle contraction uses up a little energy4 ,every breath deprives us of heat and carries away carbon dioxide1 the latter being formed by oxidation of tissues in the body4 ,every minute we lose heat by radiation from the skin4 ,every thought requires a small amount of food4 ,if we worry1 the leak of nervous energy is tremendous1 but at the same time we put ourselves in position where we are unable to replenish our stock1 for worry ruins digestion4 ,all this expenditure of energy and loss of heat must be made up for by the food intake4 ,only a small amount of surplus food can be stored in the body4 ,some fat can be stored as fat4 ,some starch and sugar can be put aside as either glycogen--animal sugar--or be changed into fat4 ,this storing of excess food is very limited1 except in cases of obesity1 which is a disease4 ,overeating invariably causes disease4 ,it may take two or three years1 yes even twenty or thirty years1 before the overeating results in serious illness1 but the results are certain1 and in the meanwhile the individual is never up to par4 ,he can use neither body nor mind to the best advantage4 ,to emphasize and illustrate these remarks1 ,i shall copy a few diet lists1 which their authors consider reasonable and correct for the average person for one day1 and ,i shall give my comments4 ,the first is taken from ,kirke's ,physiology1 which has been used extensively as a text-book in medical colleges3 #cdj grams lean uncooked meat1 #fjj bread1 #ij butter1 #bh cheese1 #bbe potatoes1 #bbe carrots4 ,an ounce contains #bh4c grams2 a pound1 #dec grams4 ,it is easy to figure these quantities of food in ounces or pounds1 which give a better idea to the average person4 ,it is self-evident that this is too much food4 ,over twelve ounces of lean1 uncooked meat1 over twenty-one ounces of bread1 almost one-half of a pound each of potatoes and carrots1 about an ounce of cheese and over three ounces of butter make enough food for two days1 even for a big eater4 ,he who tries to live up to a diet of this kind is sure to suffer disease and early death4 ,the average loaf of bread weighs about fourteen ounces4 ,here we are told to devour one-half of a pound of carrots 7for which other vegetables such as turnips1 parsnips1 beets or cabbage may be substituted71 one-half of a pound of potatoes1 three-fourths of a pound of lean raw meat1 which loses some weight in cooking1 a loaf and one-half of bread1 besides butter and cheese4 ,the vast majority of people can not eat more than one-third of this amount and retain efficiency and health1 but many eat even more4 ,the next table is taken from ,dr4 ,i4 ,burney ,yeo's book on diet1 and is given as the food required daily by a well nourished worker3 #aea4c grams meat1 #dh4a white of egg1 #dej4j bread1 #ejj4j milk1 #ajfe4i beer1 #fj4b suet1 #cj4j butter1 #gj4j starch1 #ag4j sugar1 #d4i salt4 ,this worker is too well fed4 ,often those who are so well fed are poorly nourished1 for the excessive amount of food ruins the nutrition1 after which the food is poorly digested and assimilated4 ,this worker eats so much that he will be compelled to do manual labor all his days1 for such feeding prevents effective thinking4 ,the following daily average diet is taken from the book1 ,diet and ,dietetics1 by ,a4 ,gauthier1 a well known authority on the subject of the nutritive needs of the body4 ,mr4 ,gauthier averaged the daily food intake of the inhabitants of ,paris for the ten years from #ahij to #ahii1 inclusive4 ,he takes it for granted that this is the average daily food requirement for a person3 #dbj4j grams bread and cakes1 #baf4j boned meat1 #bd4a eggs 7weighed with shell71 #h4a cheese 7dry or cream71 #bh4j butter1 oil1 etc41 #gj4j fresh fruit1 #bej4j green vegetables1 #dj4j dried vegetables1 #ajj4j potatoes1 rice1 #dj4j sugar1 #bj4j salt1 #bac4j ,c4 ,c4 milk1 #eeg4j ,c4 ,c4 of various alcoholics1 containing #i4e ,c4 ,c4 of pure alcohol4 ,so long as the ,parisians consume such quantities of food they will continue to suffer and die before they reach one-half of the age that should be theirs4 ,the ,french eat no more than do other people1 in fact1 they seem moderate in their food intake as compared with some of the ,germans1 ,english and ,americans1 but they eat too much for their physical and mental good4 ,the lists given above are from sources that command the respect of the medical profession4 ,they are the orthodox and popular opinions4 ,it would be an easy matter to give many more tables1 but they agree so closely that it would be a waste of time and space4 ,quantitative tables from vegetarian sources are not so common4 ,the vegetarians say that meat eating is wrong1 being contrary to nature4 ,whether they are right or wrong1 they make the same mistakes that the orthodox prescribers do1 that is1 they advocate overeating4 ,medical textbooks prescribe a too abundant supply of starch and meat in particular4 ,the vegetarians prescribe a superabundance of starch4 ,read the magazines advocating vegetarianism and note their menus1 giving numerous cereals1 tubers1 peas1 beans1 lentils1 as well as other vegetables1 for the same meal4 ,it is as easy to overeat of nuts and protein in leguminous vegetables as it is to overeat of meat4 ,starch poisoning is as bad as meat poisoning and the results are equally fatal4 ,the following are suggestions offered by a fruitarian4 ,they give the food intake for two days3 #abj grams shelled peanuts1 raw1 #ajjj apples1 #ejj unfermented whole wheat bread4 #abj grams shelled filberts1 #dej raisins1 #hjj bananas4 ,in the first day's menu it will be noted that over two pounds of apples and over one pound of whole wheat bread are recommended1 also over four ounces of raw peanuts4 ,the writer says that this food should preferably be taken in two meals4 ,there are very few people with enough digestive and assimilative power to care for more than one-half of a pound of whole wheat bread twice a day1 especially when taken with raw peanuts1 which are rather hard to digest4 ,the trouble is made worse by the addition of more than one pound of apples to each meal1 for when apples in large quantities are eaten with liberal amounts of starch1 the tendency for the food to ferment is so strong that only a very few escape4 ,gas is produced in great quantities1 which is both unnatural and unpleasant4 ,neither stomach nor bowels manufacture any perceptible amount of gas if they are in good condition and a moderate amount of food is taken4 ,whole wheat bread digests easily enough when eaten in moderation1 but it is very difficult to digest when as much as eight ounces are taken at a meal4 ,one can accustom the body to accept this amount of food1 but it is never required under ordinary conditions and the results in the long run are bad4 ,the food prescribed for the second day is more easily digested1 but it is too much4 ,raisins are a splendid force food1 but no ordinary individual needs a pound of raisins in one day1 in addition to about one and three-fourths pounds of bananas1 which are also a force food and are about as nourishing as the same amount of ,irish potatoes4 ,in all my reading it has not been my good fortune to find a diet table for healthy people1 giving moderate quantities of food4 ,diet lists seem scientific1 so they appeal to the mind that has not learned to think of the subject from the correct point of view4 ,quantitative diet tables are worthless1 for one person may need more than another4 ,some are short and some are tall4 ,some are naturally slender and others of stocky build4 ,there is as much difference in people's food needs as there is in their appearance4 ,to try to fit the same quantity and even kind of food to all is as senseless as it would be to dress all in garments of identical size and cut4 ,if we eat in moderation it does not make much difference what we eat1 provided our diet contains either raw fruits or raw vegetables enough to furnish the various mineral salts and the food is fairly well prepared4 ,there are combinations that are not ideal1 but they do very little harm if there is no overeating4 ,people who are moderate in their eating generally relish simple foods4 ,unfortunately1 there is but little moderation in eating4 ,from childhood on the suggestion that it is necessary to eat liberally is ever before us4 ,medical men1 grandparents1 parents and neighbors think and talk alike4 ,if the parents believe in moderation1 the neighbors kindly give lunches to the children4 ,it is really difficult to raise children right1 especially in towns and cities4 ,after such training we learn to believe in overeating and we pass the belief on to the next generation1 as it has in the past been handed down from generation to generation4 ,finally we die1 many of us martyrs to overconsumption of food4 ,ask any healer of intelligence who has thrown off the blinders put on at college and who has allowed himself to think without fear1 and he will tell you that at least nine-tenths of our ills come from improper eating habits4 ,it is not difficult to make up menus of compatible foods4 ,no one knows how much another should eat1 and he who prepares quantitative diet tables for the multitude must fail4 ,however1 every individual of ordinary intelligence can quickly learn his own food requirements and the key thereto is given by nature4 ,it is not well to think of one's self much or often4 ,it is not well to be introspective1 but everyone should get acquainted with himself1 learning to know himself well enough to treat himself with due consideration4 ,we are taught kindness to others4 ,we need to be taught kindness to ourselves4 ,the average person ought to be able to learn his normal food requirements within three or four months1 and a shorter time will often suffice4 ,the following observations will prove helpful to the careful reader3 ,food should have a pleasant taste while it is being eaten1 but should not taste afterwards4 ,if it does it is a sign of indigestion following overeating1 or else it indicates improper combinations or very poor cooking4 ,perhaps food was taken when there was no desire for it1 which is always a mistake4 ,perhaps too many foods were combined in the meal4 ,or it may be that there was not enough mouth preparation4 ,it is generally due to overeating4 ,cabbage1 onions1 cucumbers and various other foods which often repeat1 will not do so when properly prepared and eaten in moderation1 if other conditions are right4 ,eructation of gas and gas in the bowels are indications of overeating4 ,more food is taken than can be digested4 ,a part of it ferments and gas is a product of fermentation4 ,a very small amount of gas in the alimentary tract is natural1 but when there is belching or rumbling of gas in the intestines it is a sign of indigestion1 which may be so mild that the individual is not aware of it1 or it may be so bad that he can think of little else4 ,when there is formation of much gas it is always necessary to reduce the food intake1 and to give special attention to the mastication of all starch-containing aliments4 ,also1 if starches and sour fruits have been combined habitually1 this combination should be given up4 ,starch digests in an alkaline medium1 and if it is taken with much acid by those whose digestive powers are weak1 the result is fermentation instead of digestion4 ,people should never eat enough to experience a feeling of languor4 ,they should quit eating before they feel full4 ,if there is a desire to sleep after meals1 too much food has been ingested4 ,when drowsiness possesses us after meals we have eaten so much that the digestive organs require so much blood that there is not enough left for the brain4 ,this is a hint that if we have work or study that requires exceptional clearness of mind1 we should eat very moderately or not at all immediately before4 ,the digestive organs appropriate the needed amount of blood and the brain refuses to do its best when deprived of its normal supply of oxygen and nourishment4 ,serpents1 some beasts of prey and savages devour such large quantities of food at times that they go into a stupor4 ,there is no excuse for our patterning after them now that a supply of food is easily obtained at all times4 ,a bad taste in the mouth is usually a sign of overeating4 ,it comes from the decomposition following a too liberal food intake4 ,if water has a bad taste in the morning or at any other time1 it indicates overeating4 ,it may be due to a filthy mouth or the use of alcohol4 ,heartburn is also due to overeating1 and so is hiccough2 both come from fermentation of food in the alimentary tract4 ,a heavily coated tongue in the morning indicates excessive food intake4 ,if the tongue is what is known as a dirty gray color it shows that the owner has been overeating for years4 ,the normal mucous membrane is clean and pink4 ,the mucous membrane of the mouth1 stomach and the first part of the bowels should not be compelled to act as an organ of excretion1 for the normal function is secretory and absorptive4 ,however1 when so much food is eaten that the skin1 lungs1 kidneys and lower bowel can not throw off all the waste and excess1 the mucous membrane in the upper part of the alimentary tract must assist4 ,the result is a coated tongue1 but the tongue is in no worse condition than the mucous membrane of the stomach4 ,a coated tongue indicates overcrowded nutrition and is nature's request to reduce the food intake4 ,how much8 ,enough to clean the tongue4 ,if the coating is chronic it may take several months before the tongue becomes clean4 ,a muddy skin1 perhaps pimply1 is another sign of overeating4 ,it shows that the food intake is so great that the body tries to eliminate too many of the solids through the skin1 which becomes irritated from this cause and the too acid state of the system and then there is inflammation4 ,many forms of eczema and a great many other skin diseases are caused by stomach disorders and an overcrowded nutrition4 ,there is a limit to the skin's excretory ability1 and when this is exceeded skin diseases ensue4 ,some of the so-called incurable skin diseases get well in a short time on a proper diet without any local treatment4 ,dull eyes and a greenish tinge of the whites of the eyes point toward digestive disturbances due to an oversupply of food4 ,the green color comes from bile thrown into the blood when the liver is overworked4 ,the liver is never overtaxed unless the consumption of food is excessive4 ,another very common sign of too generous feeding is catarrh1 and it does not matter where the catarrh is located4 ,it is true that there are other causes of catarrh1 in fact1 anything that irritates the mucous membrane any length of time will cause it1 but an overcrowded nutrition causes the ordinary cases4 ,it is the same old story3 ,the mucous membrane is forced to take on the function of eliminating superfluous matter1 which has been taken into the system in the form of food4 ,many people dedicate their lives to the act of turning a superabundance of food into waste1 and as a result they overwork their bodies so that they are never well physically and seldom efficient mentally4 ,many people1 especially women1 say that if they miss a meal or get it later than usual1 they suffer from headache4 ,this indicates that the feeding is wrong1 generally too generous and often too stimulating4 ,a normal person can miss a dozen meals without a sign of a headache4 ,to repeat3 ,no one can tell how much another should eat1 but everyone can learn for himself what the proper amount of food is4 ,enough is given above to help solve the problem4 ,the interpretations presented are not the popular ones1 but they are true for they give good results when acted upon4 ,if bad results follow a meal there has been overeating1 either at the last meal or previously4 ,undermasticating usually accompanies overeating and causes further trouble4 ,those who masticate thoroughly are generally quite moderate in their food intake4 ,many say that they eat so much because they enjoy their food so4 ,he who eats too rapidly or in excess does not know what true enjoyment of food is4 ,excessive eating causes food poisoning1 and food poisoning blunts all the special senses4 ,to have normal smell1 taste1 hearing and vision one must be clean through and through1 and those who are surfeited with food are not clean internally4 ,the average individual does not know the natural taste of most foods4 ,he seasons them so highly that the normal taste is hidden or destroyed4 ,those who wish to know the exquisite flavor of such common foods as onions1 carrots1 cabbage1 apples and oranges must eat them without seasoning or dressing for a while4 ,to get real enjoyment from food it is necessary to eat slowly and in moderation4 ,i know both from personal experience and from the experience of others that seasoning is not necessary4 ,instead of giving the foods better flavor1 they taste inferior4 ,a little salt will harm no one1 but the constant use of much seasoning leads to irritation of the digestive organs and to overeating4 ,salt taken in excess also helps to bring on premature aging4 ,it is splendid for pickling and preserving1 but health and life in abundance are the only preservatives needed for the body4 ,refined sugar should be classed among the condiments4 ,people who live normally lose the desire for it4 ,grapefruit1 for instance1 tastes better when eaten plain than when sugar is added4 ,people who sleep seven or eight hours and wake up feeling unrefreshed are suffering from the ingestion of too much food4 ,a food poisoned individual can not be properly rested4 ,to get sweet sleep and feel restored it is necessary to have clean blood and a sweet alimentary tract4 ,much has been said about overeating4 ,once in a while a person will habitually undereat1 but such cases are exceedingly rare4 ,to undereat is foolish4 ,at all times we must use good sense4 ,it is a subject upon which no fixed rules can be promulgated4 ,be guided by the feelings1 for perfect health is impossible to those who lack balance4 ,those who think they need scientific direction may take one of the orthodox diet tables4 ,if it contains alcoholics1 remove them from the list4 ,then partake of about one-third of the starch recommended1 and about one-third of the protein4 ,use more fresh fruit and fresh vegetables than listed4 ,instead of eating bread made from white flour1 use whole wheat bread4 ,do not try to eat everything given on the scientific diet list each day4 ,for instance1 rice1 potatoes and bread are given in many of these tables4 ,select one of these starches one day1 another the next day1 etc4 ,if one-third of the amount recommended is too much1 and it sometimes is1 reduce still further4 ,please bear in mind that the orthodox way1 the so-called scientific way1 has been tried over a long period of time and it has given very poor results4 ,moderation has always given good results and always will4 ,,chapter ,,vi4 ,,what ,,to ,,eat4 ,it is very important to eat the right kind of food1 but it is even more important to be balanced and use common sense4 ,those who are moderate in their habits and cheerful can eat almost anything with good results4 ,of course1 people who live almost entirely on such denatured foods as polished rice1 finely bolted wheat flour products1 sterilized milk and meat spoiled in the cooking1 refined sugar and potatoes deprived of most of their salts through being soaked and cooked will suffer4 ,there are many different diet systems1 and some of them are very good4 ,if their advocates say that their way is the only way1 they are wrong4 ,many try to force their ideas upon others4 ,they find their happiness in making others miserable4 ,they are afflicted with the proselyting zeal that makes fools of people4 ,this is the wrong way to solve the food problem4 ,let each individual choose his own way and allow those who differ to continue in the old way4 ,many have changed their dietary habits to their own great benefit4 ,after this they become so enthused and anxious for others to do likewise that they wear themselves and others out exhorting them to share in the new discovery4 ,this does no good1 but it often does harm1 for it leads the zealot to think too much of and about himself1 and it annoys others4 ,many are like my friend who lunched daily on zwieback and raw carrots4 ,i think everybody ought to eat some raw carrots every day2 don't you8 she said4 ,we can not mold everybody to our liking1 and we should not try4 ,if we conquer ourselves1 we have about all we can do4 ,if we succeed in this great work1 we will evolve enough tolerance to be willing to allow others to shape their own ends4 ,to volunteer undesired information does no good1 for it creates opposition in the mind of the hearers4 ,if the information is sought1 the chances are that it may in time do good4 ,it is well enough to indicate how and where better knowledge may be obtained4 ,we should at all times attempt to conserve our energy and use it only when and where it is helpful4 ,such conduct leads to peace of mind1 effectiveness1 happiness and health4 ,the tendency to become too enthusiastic about a dietary regime that has brought personal benefit is to be avoided1 for it brings unnecessary odium upon the important subject of food reform4 ,people do not like to change old habits1 even if the change would be for the better1 and when an enthusiast tries to force the change his actions are resented4 ,he makes no real converts1 but as pay for his efforts he gains the reputation of being a crank4 ,those who wish to be helpful in an educational way should be patient4 ,the race has been in the making for ages4 ,its good habits1 as well as its bad ones1 have been acquired gradually4 ,if we ever get rid of our bad habits it will be through gradual evolution1 not through a hasty revolution4 ,we need a change in dietary habits1 but those who become food cranks1 insisting that others be as they1 retard this movement4 ,only a few will change physical and mental habits suddenly4 ,if those who know are content to show the benefits more in results than in words1 their influence for good will be great4 ,what shall we eat8 ,how are we to know the truth among so many conflicting ideas8 ,we can know the truth because it leads to health4 ,error leads to suffering1 degeneration and premature death4 ,as the homely saying goes1 ,the proof of the pudding is in the eating4 ,let us look into some of the diet theories before the public and give them thoughtful consideration4 ,the late ,dr4 ,j4 ,h4 ,salisbury advocated the use of water to drink and meat to eat1 and nothing else4 ,the water was to be taken warm and in copious quantities1 but not at or near meal time4 ,the meat1 preferably beef1 was to be scraped or minced1 made into cakes and cooked in a very warm skillet until the cakes turned gray within4 ,these meat cakes were to be eaten three times a day1 seasoned with salt and a little pepper4 ,the doctor had a very successful practice1 which is attested by many who were benefited when ordinary medical skill failed4 ,his diet was not well balanced4 ,in meats there is a lack of the cell salts and force food4 ,especially are the cell salts lacking when the flesh is drained of its blood4 ,the animals of prey drink the blood and crunch many of the bones of their victims1 thus getting nearly all the salts4 ,but in spite of his giving such an unbalanced diet1 the doctor had a satisfactory practice and good success4 ,why8 ,because his patients had to quit using narcotics and stimulants and they were compelled to consume such simple food that they ceased overeating4 ,it is a well known fact that a mono-diet forces moderation1 for there is no desire to overeat1 as there is when living on a very varied diet4 ,another fact that the ,salisbury plan brings to mind is that starch and sugar are not necessary for the feeding of adults1 although they are convenient and cheap foods and ordinarily consumed in large quantities4 ,the fat in the meat takes the place of the starch and sugar4 ,atomically1 starch1 sugar and fat are almost identical1 and they can be substituted one for the other4 ,nature makes broad provisions4 ,dr4 ,salisbury's career also serves to remind us that a mixed diet is not necessary for the physical welfare of those who eat to live4 ,vegetarians dwell upon the toxicity of meat4 ,but ,dr4 ,salisbury fed his patients on nothing but meat and water1 and the percentage of recoveries in chronic diseases was considered remarkable4 ,meat is very easy to digest and when prepared in the simple manner prescribed by the doctor and eaten by itself it will agree with nearly everybody4 ,but when eaten with soup1 bread1 potatoes1 vegetables1 cooked and raw1 fish1 pudding1 fruit1 coffee1 crackers and cheese1 there will be overeating followed by indigestion and its consequent train of ills4 ,however1 it is not fair to blame the meat entirely1 for the whole mixture goes into decomposition and poisons the body4 ,the cures resulting from ,dr4 ,salisbury's plan also help to disprove the much heralded theory of ,dr4 ,haig1 that uric acid from meat eating is the cause of rheumatism4 ,overeating of meat is often a contributory cause4 ,we are told that the rheumatics who followed ,dr4 ,salisbury's plan got well4 ,they regained physical tone4 ,they lost their gout and rheumatism4 ,they parted company with their pimples and blotches4 ,all of which would indicate that the blood became clean4 ,the chief lesson derived from ,dr4 ,salisbury's plan and experience is the helpfulness of simple living and moderation4 ,an exclusive diet of meat is not well balanced4 ,energy produced from flesh food is too expensive4 ,the good results came from substituting habits of simplicity and moderation for the habit of overeating of too great variety of food4 ,the same results may be obtained by putting a patient on bread and milk4 ,dr4 ,salisbury's patients had unsatisfied longings1 doubtless for various tissue salts4 ,the addition of fresh raw fruits or vegetables would improve his diet1 for apples1 peaches1 pears1 lettuce1 celery and cabbage are rich in the salts in which meats are deficient4 ,dr4 ,emmet ,densmore recommended omitting the starches entirely1 that is1 to avoid such foods as cereals1 tubers and legumes4 ,he believed that it is best to live on fruits and nuts4 ,he recommended the sweet fruits--figs1 dates1 raisins1 prunes--instead of the starchy foods4 ,the doctor did much good1 as everyone does who gets his patients to simplify4 ,he also had good results before discovering that starch is a harmful food1 when he fed his patients bread and milk4 ,starch must be converted into sugar before it can be used by the body4 ,the sugar is what is known as dextrose1 not the refined sugar of commerce4 ,the sweet fruits contain this sugar in the form of fruit sugar1 which needs but little preparation to be absorbed by the blood4 ,dr4 ,densmore reasons thus3 ,only birds are furnished with mills 7gizzards72 hence the grains are fit food for them only4 ,other starches should be avoided because they are difficult to digest1 the doctor wrote4 ,raw starches are difficult to digest1 but when they are properly cooked they are digested in a reasonable time without overburdening the system1 provided they are well masticated and the amount eaten is not too great and the combining is correct4 ,rice1 which contains much starch1 digests in a short time4 ,we can do very nicely without starch4 ,we can also thrive on it if we do not abuse it4 ,the two chief starch-bearing staples1 rice and wheat1 contain considerable protein and salts in their natural state4 ,in fact1 the natural wheat will sustain life for a long time4 ,man has improved on nature by polishing the rice and making finely bolted1 bleached wheat flour1 deprived of nearly all the salts in the wheat berry4 ,the result is that both of them have become very poor foods4 ,the more we eat of these refined products the worse off we are1 unless we partake freely of other foods rich in mineral salts4 ,not long ago a lady died in ,england who was a prominent advocate of a brainy diet4 ,her brainy diet consisted largely of excessive quantities of meat1 pork being a favorite4 ,she died comparatively young1 her friends say from overwork4 ,such a diet doubtless had a large part in wearing her out4 ,to overeat of meat is dangerous4 ,a gentleman is now advocating a diet of nothing but cocoanuts4 ,this is a fad1 for they are not a balanced food4 ,he has published a book on the subject4 ,perhaps his advocacy is influenced by his interest in the sale of cocoanuts4 ,the vegetarians condemn the use of meat4 ,some of them are called fruitarians4 ,it is very difficult to decide who are the most representative of them4 ,some advocate the use of nothing but fruit and nuts4 ,others add cereals to this4 ,others use vegetables in addition4 ,some even allow the use of dairy products and eggs1 that is1 all foods except flesh4 ,they say that meat is an unnatural food for man and condemn its use on moral grounds4 ,it is difficult to decide what is natural1 for we find that man is very adaptable1 being able to live on fruits in the tropics and almost exclusively on flesh food1 largely fat1 in the arctic regions4 ,in nature the strong live on the weak and the intelligent on the dull4 ,there is no sentiment in nature4 ,in her domain might1 physical or mental1 makes right4 ,sentiments of right and justice are not highly developed except among human beings1 and even there they are so weakly implanted that it takes but little provocation for civilized man to bare his teeth in a wolfish snarl4 ,with some vegetarianism is largely a matter of esthetics1 ethics and morality4 ,morality is based on expediency1 so it really is a question whether meat is an advantageous food or not4 ,another vegetarian argument is that man's anatomy proves that he was not intended by nature to eat meat4 ,good arguments have been used on both sides1 but they are not very convincing nor are they conclusive4 ,it is hard to draw any lines fairly4 ,another objection to meat is that it is unclean and full of poisons1 that these poisons produce various diseases1 such as cancer4 ,we are also informed that refined sugar causes cancer1 and the belief in tomatoes as a causative factor is not dead4 ,cancer is without doubt caused principally by dietary indiscretions but it is impossible to single out any one food4 ,no matter what foods we eat1 we are compelled to be careful or they will be unclean4 ,those who wish clean meat can obtain it4 ,the amount of poison or waste in a proper portion of meat is so small that we need give it no thought4 ,those who eat in moderation can take meat once a day during cold weather and enjoy splendid health4 ,during warm weather it should be eaten more seldom4 ,on the other hand1 meat is not necessary4 ,we need a certain amount of protein1 which we can obtain from nuts1 eggs1 milk1 cheese1 peanuts1 peas1 beans1 lentils1 cereals and from other food in smaller amounts4 ,the amount of protein needed is small--about one-fifth of what the physiologists used to recommend4 ,those who think meat eating is wrong should not partake of it4 ,they can get along very well without it4 ,we are consuming entirely too much meat in ,america4 ,the organism can stand it if the life is active in the fresh air1 but it will not do for people who are housed4 ,much meat eating causes physical degeneration4 ,the body loses tone4 ,experiments have shown that vegetarians have more resistance and endurance than the meat eaters1 but the meat eaters get so much stimulation from their food that they can speed up in spurts4 ,the excretions of meat eaters are more poisonous than those of vegetarians4 ,eggs produced by hens fed largely on meat scraps do not keep as well as those laid by hens feeding more on grains4 ,in short1 meat eating leads to instability or degeneration1 if carried to excess4 ,young children should have none of it and it would be a very easy matter for the rising generation to develop without using meat1 and ,i believe this would be better than our present plan of eating4 ,however1 let us give flesh food the credit due it4 ,when meat eaters are debilitated no other food seems to act as kindly as meat1 given with fruits or vegetables4 ,when properly prepared and taken in moderation meat digests easily and is quite completely assimilated4 ,many make the mistake of living too exclusively on starch and taking it in excess4 ,the result is fermentation and an acid state of the alimentary tract4 ,dr4 ,daniel ,s4 ,sager says that1 ,about all that we have to fear in eating is excessive use of proteids4 ,experience and observation do not bear out this statement1 for it is as easy to find people injured by starch as by protein4 ,one form of poisoning is as bad as the other4 ,the doctor also warns against nearly all the succulent vegetables1 saying that on account of the indigestible fibre1 most of them are unfit for human consumption4 ,dr4 ,e4 ,h4 ,dewey condemned the apple as a disease-producer1 and inferentially1 other fruits4 ,dr4 ,charles ,e4 ,page objects to the use of milk by adults1 on the ground that it is fit food only for the calves for whom nature intended it4 ,many writers have repeated this opinion4 ,most of the regular physicians have a very vague idea of dietetics and proper feeding4 ,when asked what to eat they commonly say1 ,eat plenty nourishing food of the kinds that agree with you4 ,they do not point out the fundamentals to their patients4 ,sometimes they advise avoiding combinations of milk and fruits4 ,sometimes they say that all starches should be avoided and in the next breath prescribe toast1 one of the starchiest of foods4 ,at times they proscribe pork and pickles but they are seldom able to give a good diet prescription4 ,what people need is a fair knowledge of what to do and the don'ts will take care of themselves4 ,all foods have been condemned as unfit for human consumption by people who should know4 ,however1 those who look at these matters with open eyes and open minds will come to the conclusion that man is a very adaptable animal2 that if necessary he can get along without almost all foods1 being able to subsist on a very small variety2 that he can live for a long period on animal food entirely2 that he can live all his life without tasting flesh2 that he can live on a mixed diet2 that he can adopt a great many plans of eating and live in health and comfort on nearly all of them1 provided he does not deprive himself of the natural salts and gets some protein2 and finally and most important1 that moderation is the chief factor in keeping well1 for the best foods produce disease in time if taken in excess4 ,those who object to flesh1 dairy products1 cereals1 tubers1 legumes1 refined sugars1 fruits or vegetables1 should do without the class which they find objectionable1 for it is easy to substitute from other classes4 ,eggs1 milk or legumes may be taken in place of flesh foods4 ,the salts contained in fruits may be obtained from vegetables4 ,the starch1 which is the chief ingredient of cereals1 is easily obtained from tubers and legumes2 fats and sugars will take its place4 ,commercial sugar is not a necessity4 ,the force and heat derived from it can be obtained from starches and fats4 ,outside of milk in infancy1 there is not a single indispensable food4 ,some people have peculiarities which prevent them from eating certain foods1 such as pork1 eggs1 milk and strawberries1 but with these exceptions a healthy person can eat any food he pleases1 provided he is moderate4 ,we eat too much flesh1 sugar and starch and we suffer for it4 ,this does not prove that these foods are harmful1 but that overeating is4 ,sometimes the food question becomes a very trying one in the home4 ,one individual has learned the fact that good results are obtained by using good sense and judgment in combining and consuming food1 and he tries to force others to do as he does4 ,this is unfortunate1 for most people object to such actions1 and though the intention is good1 it accomplishes nothing1 but prejudices others against sensible living4 ,the best way is to do right yourself and let others sin against themselves and suffer until they are weary4 ,then1 seeing how you got out of your trouble1 perhaps they will come to you and accept what you have to offer4 ,the attempt to force people to be good or to be healthy is merely wasted effort4 ,the chapter devoted to ,menus gives definite information regarding the proper manner in which to combine foods and arrange meals4 ,such information is also given in treating of the different classes of food4 ,,chapter ,,vii4 ,,when ,,to ,,eat4 ,three meals a day is the common plan4 ,this is a matter of habit4 ,three meals a day are sufficient and should not be exceeded by man1 woman or child4 ,lunching or piecing should never be indulged in4 ,children who are fed on plain1 nutritious foods that contain the necessary food elements do not need lunches4 ,lunching is also a matter of habit1 and we can safely say that it is a bad habit4 ,if three meals a day are taken1 two should be light4 ,he who wishes to work efficiently can not eat three hearty meals a day4 ,if it is brain work1 the digestive organs will take so much of the blood supply that an insufficient amount of blood will be left to nourish the brain4 ,the worker feels the lack of energy4 ,he is not inclined to do thorough work1 that is1 to go to the root of matters1 and he therefore does indifferent work4 ,one rule to which there is no exception is that the brain can not do its best when the digestive organs are working hard4 ,if there is a piece of work to be done or a problem to be solved that requires all of one's powers it is best to tackle it with an empty stomach1 or after a very light meal4 ,if the work is physical1 it is not necessary to draw the line so fine4 ,but it is well to remember that hard physical work prevents digestion4 ,all experiments prove this4 ,so if the labor is very trying1 the eating should be light4 ,those who eat much because they work hard will soon wear themselves out1 for hard work retards digestion1 and with weakened digestion the more that is eaten1 the less nourishment is extracted from it4 ,those who labor hard should take a light breakfast and the same kind of a noon meal4 ,after the day's work is done1 take a hearty meal4 ,those who perform hard physical labor1 as well as those who work chiefly with their brains1 should relax a while after the noon meal4 ,a nap lasting ten to twenty minutes is very beneficial1 but not necessary if relaxation is taken4 ,during sleep the activities of the body slow down4 ,most people who take a heavy meal and retire immediately thereafter feel uncomfortable when they wake in the morning4 ,the reason is that the food did not digest well4 ,it is always well to remain up at least two hours after eating a hearty meal4 ,most people would be better off if they took but two meals a day4 ,those who have sedentary occupations need less fuel than manual laborers1 and could get along very well on two meals a day4 ,however1 if moderation is practiced1 no harm will come from eating three times a day4 ,in olden times many people lived on one meal a day4 ,some do so today and get along very well4 ,it is easy to get plenty of nourishment from one meal1 and it has the advantage of not taking so much time4 ,most of us spend too much time preparing for meals and eating4 ,once when it was rather inconvenient to get more meals1 ,i lived for ten months on one meal a day4 ,i enjoyed my food very much and was well nourished4 ,for twelve years ,i have lived on two meals a day1 one of them often consisting of nothing but some juicy fruit4 ,many others do likewise1 not because they are prejudiced against three meals per day1 but they find the two meal plan more convenient and very satisfactory4 ,meat1 potatoes and bread1 with other foods1 three times a day is a common combination4 ,no ordinary mortal can live in health on such a diet4 ,such feeding results in discomfort and disease1 and unless it is changed1 in premature aging and death4 ,the body needs only a certain amount of material4 ,sufficient can be taken in two meals4 ,if three meals is the custom less food at a meal should be eaten4 ,however1 the general rule is that those who eat three meals per day eat fully as large ones as those who take only two4 ,as a rule1 the meal times should be regular4 ,we need a certain amount of nourishment1 and it is well to take it regularly4 ,this reduces friction1 and is conducive to health1 for the body is easily taught to fall into habits of regularity and works best when these are observed4 ,there should be a period of at least four and one-half to five hours between meals4 ,it takes that long for the body to get a meal out of the way4 ,stomach digestion is but the beginning of the process1 and this alone requires from two to five hours4 ,on the two-meal plan it makes very little difference whether the breakfast or the lunch is omitted4 ,after going without breakfast for a week or two1 one does not miss it4 ,miss the meal that it is the most troublesome to get4 ,dr4 ,dewey revived interest in the no-breakfast plan in this country4 ,he considered it very beneficial4 ,the doctor did not give credit where credit is due1 for he insisted on going without breakfast4 ,omitting lunch or dinner accomplishes the same thing4 ,he got his beneficial results from reducing the number of meals1 and consequently the amount of food taken1 but it is immaterial which meal is omitted4 ,heavy breakfasts are very common in ,england and in our country4 ,on the ,european continent they do not eat so much for breakfast1 a cup of coffee and one roll being a favorite morning meal there4 ,to eat nothing in the morning is better than to take coffee and rolls4 ,to eat enough to steal one's brain away is a poor way to begin the day4 ,much better work could be done on some fruit or a glass of milk1 or some cereal and butter than on eggs1 steak potatoes1 hot bread and coffee1 which is not an uncommon breakfast4 ,when we consider the best time to eat1 we come back to our old friend1 moderation1 and find that it is the best solution of the question1 for if the meals are moderate we may with benefit take three meals a day1 but no more1 for there is not time enough during the day to digest more than three meals4 ,however1 it is not necessary to eat three times a day4 ,,chapter ,,viii4 ,,how ,,to ,,eat4 ,it seems that all of us ought to know how to eat1 for we have much practice2 yet the individuals who know the true principles of nourishing the body are comparatively few4 ,very few healers are able to give full and explicit directions on this important subject4 ,some can give partial instructions1 but we need a full working knowledge4 ,in one period of our racial history there were times when it was difficult to obtain food1 as it is now among some savage people4 ,then it was without doubt customary to gorge1 as it is among some savages now when they get a plenteous supply of food1 especially of flesh food4 ,even among so-called civilized people1 the distribution of food is so uneven that some are in want somewhere1 nearly all the time4 ,in parts of ,russia1 we are informed1 the peasants go into a state of semi-hibernation during part of the winter1 living on very small quantities of inferior food4 ,with rapid transportation and the extensive use of power-propelled machinery1 famine should be unheard of in civilized countries4 ,in our land there is a sufficient quantity of food and people seldom suffer because they have not enough1 but considerable suffering is due to excessive intake and to poor quality of food4 ,weight for weight1 white bread is not as valuable as whole wheat bread1 though it contains as much starch4 ,measure for measure1 boiled milk is inferior as a food to untreated milk1 either fresh or clabbered4 ,such facts make it necessary for us to know how to eat4 ,the correct principles of taking nourishment to the best advantage have been fairly well known for a long time1 and perhaps they have been fully discussed years ago by some author1 but so far as ,i know ,dr4 ,e4 ,h4 ,dewey is the first one who grouped them and gave them the prominence they deserve4 ,he employed many pages in explaining clearly and forcibly these principles1 which can be briefly stated as follows3 ,first1 ,be guided by the appetite in eating4 ,eat only when there is hunger4 ,second1 ,during acute illness fast1 that is1 live on water4 ,third1 ,be moderate in eating4 ,fourth1 ,masticate your food thoroughly4 ,dr4 ,j4 ,h4 ,tilden teaches his patients the same in these words3 ,never eat when you feel badly4 ,never eat when you have no desire4 ,do not overeat4 ,thoroughly masticate and insalivate all your food4 ,because these true dietetic principles are so important1 probably being the most valuable information given in this book1 let us give them enough consideration to fix them in the mind4 ,they should be a part of every child's education4 ,they should be so thoroughly learned that they become second nature1 for if they are observed disease is practically impossible4 ,accidents may happen1 but no serious disease can develop and certainly none of a chronic nature if these rules are observed1 provided the individual gives himself half a chance in other ways4 ,when the eating is correct1 it is difficult to fall into bad habits mentally4 ,correct eating is a powerful aid to health4 ,health tends to produce proper thinking1 which in turn leads the individual to proper acting4 ,first1 ,eat only when there is hunger3 ,hunger is of two kinds1 normal and abnormal4 ,the real or normal hunger was given us by nature to make us active enough to get food4 ,if it were not for hunger1 there would be no special incentive for the young to partake of nourishment and consequently many would die comfortably of starvation1 perhaps enough to endanger the life of the race4 ,normal hunger asks for food1 but no special kind of food4 ,it is satisfied with anything that is clean and nourishing4 ,it is strong enough to make a decided demand for food1 but if there is no food to be had it will be satisfied for the time being with a glass of water and will cause no great inconvenience4 ,abnormal hunger is entirely different4 ,it is a very insistent craving and if it is not satisfied it produces bodily discomfort1 perhaps headache4 ,the gnawing remains and gives the victim no rest4 ,very often it must be pampered4 ,it calls for beefsteak1 or toast and tea1 or sweets1 or some other special food4 ,if not satisfied the results may be nervousness1 weakness or headache or some other disagreeable symptom4 ,when missing a meal or two brings discomfort1 it is always a sign of a degenerating or degenerated body4 ,a healthy person can go a day without food without any inconvenience4 ,he feels a keen desire for food at meal times1 but as soon as he has made up his mind that he is unable to get it or that he is not going to take any the hunger leaves4 ,normal hunger is a servant4 ,abnormal hunger is a hard master4 ,a person in good condition does not get weak from missing a few meals4 ,one in poor physical condition does1 although this is more apparent than real4 ,in the abnormal person a part of the food is used as nourishment1 but on account of the poor working of the digestive organs1 a part decomposes and this acts as an irritant or a stimulant4 ,the greater the irritation the more food is demanded4 ,the temporary stimulation is followed by depression and then the sufferer is wretched4 ,this depression is relieved by more food4 ,please note that it is relieved1 not cured4 ,the relief is only temporary4 ,all food stimulates1 but only slightly4 ,it is when the food decomposes that it becomes stimulating enough to cause trouble4 ,it is well to remember that considerable alcoholic fermentation can take place in an abused alimentary tract4 ,the stimulation obtained from too much food is very much like the stimulation derived from alcohol1 tobacco or morphine4 ,at first there is a feeling of well-being1 which is followed by a miserable feeling of depression that demands food1 alcohol1 tobacco or morphine for relief1 as the case may be1 and no matter which habit is obtaining mastery1 to indulge it is courting disaster4 ,when a habit begins to assert itself strongly1 break it1 for later on it will be very difficult1 so difficult that most people lack the will power to overcome it4 ,if there is abnormal hunger1 reduce the food intake4 ,instead of eating five or six times a day1 reduce the meals to two or three4 ,it is quite common for such people to take lunches1 which may consist of candies1 ice cream1 cakes1 milk or buttermilk and various other things which most people do not look upon as real food4 ,take two or three meals a day1 and let a large part of them be fresh vegetables and fresh fruits4 ,eat in moderation and the troublesome abnormal hunger will soon leave4 ,by indulging it you increase it4 ,many people get into trouble because they believe that they have to have protein1 starch and fat at every meal4 ,this is not necessary1 for the blood takes up enough nourishment to last for quite a while4 ,a supply of the various food elements once a day is sufficient1 which means that protein needs be taken but once a day1 starch once a day and fat once a day4 ,starch and fat serve the same purpose and one can be replaced by the other4 ,cultivate a normal hunger1 then fix two or three periods in which to take nourishment1 and partake of nothing but water outside of these periods4 ,if there is no desire for food when meal time comes1 eat nothing1 but drink all the water desired and wait until next meal time4 ,second1 ,during acute illness fast3 ,this is so obviously correct that we should expect every normal individual to be guided by it4 ,even the lower animals know this and act accordingly4 ,according to this rule we should go without food when ill1 but to do so is contrary to the teachings of medical men4 ,they teach that when people are ill there is much waste1 which is true1 and that for this reason it is necessary to partake of a generous amount of nourishing food1 so they give milk1 broth1 meat1 toast and other foods1 together with stimulants4 ,feeding during illness would be all right if the body could take care of the food1 which it can not4 ,in all severe diseases digestion is almost or quite at a standstill and the food given under the circumstances decomposes in the alimentary tract and furnishes additional poison for the system to excrete4 ,food under the circumstances is a detriment and a burden to the body4 ,in fevers1 the temperature goes up after feeding4 ,this shows that more poison has entered the blood4 ,in fevers little or none of the digestive fluids is secreted1 but the alimentary tract is so warm that the food decomposes quickly4 ,feeding during acute attacks of disease is one of the most serious and fatal of errors4 ,there is an aversion to food1 which is nature's request that none be taken4 ,when an animal becomes seriously ill1 it wants to fast1 and does so unless man interferes4 ,here we could with advantage do as the animals do4 ,nature made no mistake when she took hunger away in acute diseases1 and if we disregard her desires1 we invariably suffer for it4 ,we should make it a rule to take no food1 either liquid or solid1 during acute disease4 ,those who have had no opportunity to watch the rapidity with which people recover from serious illness may take the ground that sick people would starve to death if they were to be treated thus1 for some of these acute diseases last a long time4 ,typhoid fever1 for instance1 occasionally lasts two or three months4 ,it never lasts that long when treated by natural means1 and it is very mild1 as a rule4 ,the fever will be gone in from seven to fourteen days in the vast majority of cases1 and then feeding can be resumed4 ,chronic disease is often due to neglected acute disease1 at other times to the building of abnormality through errors of life which have not resulted in acute troubles4 ,while acquiring chronic disease1 the individual may be fairly comfortable1 but he is never up to par4 ,most chronic diseases can be cured quickly by taking a fast1 but usually it is not necessary to take a complete fast4 ,the desire for food is not generally absent and there is usually fair power to digest4 ,one of the most satisfactory methods1 if not the most satisfactory one1 of treating chronic disease is to reduce the food intake1 and instead of giving so much of the concentrated staples1 feed more of the succulent vegetables and the fresh fruits1 cooked and raw1 using but small quantities of flesh1 bread1 potatoes and sugar4 ,this gives the body a chance to throw off impurities4 ,there are always many impurities in a deranged body4 ,third1 ,be moderate in your eating3 ,this is often very difficult1 for most people do not know what moderation is4 ,in infancy the too frequent feeding and the overfeeding begin4 ,the common belief that infants must be fed every two hours1 or oftener1 is acted upon4 ,the result is that the child soon loses its normal hunger1 which is replaced by abnormal hunger4 ,when food is long withheld it begins to fret4 ,the mother again feeds and there is peace for an hour or so4 ,when mothers learn to feed their children three times a day and no more there will be a great decrease in infant ills and a falling off in the infant mortality4 ,the healthiest children ,i have seen are fed but three times a day4 ,they become used to it and expect no more4 ,another thing that makes it difficult to be moderate is impoverishing the food through refinement and poor cooking4 ,these processes take away a great part of the mineral salts which are present in foods in organic form4 ,these salts can not be replaced by table salt1 for sodium chloride is but one of many salts that the body needs and an excess of table salt does not make up for a deficiency in the others4 ,children fed on refined1 impoverished foods are not satisfied with a reasonable amount4 ,there is something lacking and this makes itself known in cravings1 which demand more food than is needed to nourish4 ,i have noticed many times that children are satisfied with less of whole wheat bread than of white bread1 and that the brown unpolished rice satisfies them more quickly and completely than the polished rice4 ,in other words1 depriving the foods of their salts is one of the factors that leads to overeating4 ,simplicity is a great aid to moderation4 ,it is also necessary to exercise the conservative measure1 self-control4 ,some writers suggest to eat all that is desired and then fast at various intervals to overcome the effects of overeating4 ,in other words1 they advise to eat enough to become diseased and then fast to cure the trouble4 ,this is better than to continue the eating when the evil results of an excessive food intake make themselves known1 but it does not bring the best results4 ,such people have their spells of sickness1 which are unnecessary4 ,if they stop eating as soon as the disease makes itself known1 it does not last long4 ,by exercising self-control sickness will be warded off4 ,by using will power daily it grows stronger and those who force themselves to be moderate at first1 are in time rewarded by having moderation become second nature4 ,people should always stop eating before they are full4 ,those who eat until they are uncomfortable are gluttons4 ,they should be classed with drunkards and drug addicts4 ,if discomfort follows a meal it is a sign of overeating4 ,it would be well to read this in connection with the chapter that treats of overeating4 ,fourth1 ,thoroughly masticate all food3 ,horace ,fletcher has written a very enthusiastic book on this subject4 ,enthusiasm is apt to lead one astray1 and even if thorough mastication will not do all that ,mr4 ,fletcher believed1 it is very important1 and we owe ,mr4 ,fletcher thanks for calling our attention to the subject forcibly4 ,thorough mastication partially checks overeating4 ,our foods have to be finely divided and subdivided or they can not be thoroughly acted upon by the digestive juices4 ,the stomach is well muscled and churns the food about1 helping to comminute it1 but it can not take the place of the teeth4 ,all foods should be thoroughly masticated4 ,while the mastication is going on the saliva becomes mixed with the food4 ,in the saliva is the ptyalin1 which begins to digest the starch4 ,starch that is well masticated is not so liable to ferment as that which gets scant attention in the mouth4 ,starches and nuts need the most thorough mastication4 ,if thorough mastication were the rule1 meat gluttons would be fewer1 for when flesh is well chewed large quantities cause nausea4 ,milk digests best when it is rolled around in the mouth long enough to be mixed with saliva4 ,to treat milk as a drink is a mistake1 for it is a very nourishing food4 ,all kinds of nuts must be well masticated4 ,if they are not they can not be well digested1 for the digestive organs are unable to break down big pieces of the hard nut meats4 ,the succulent vegetables contain considerable starch4 ,if mastication is slighted they often ferment enough to produce considerable gas4 ,fruits are generally eaten too rapidly1 and therefore often produce bad results4 ,even green fruits can be eaten with impunity if they are very thoroughly masticated4 ,those who are fond enough of liquors to take an excess should sip their alcoholic beverages very slowly1 tasting every drop before swallowing4 ,this would decrease their consumption of liquor greatly4 ,even water should not be gulped down4 ,it should be taken rather slowly1 especially on hot days4 ,during hot weather many drink too much water4 ,this tendency can usually be overcome by avoiding iced water and by drinking slowly4 ,these four rules should be a part of your vital knowledge4 ,if you forget everything else in this book1 please remember them and try to put them into practice3 ,eat only when hungry4 ,during acute illness fast4 ,be moderate in your eating4 ,thoroughly masticate all food4 ,,chapter ,,ix4 ,,classification ,,of ,,foods4 ,food is anything which1 when taken into the body under proper conditions1 is broken down and taken into the blood and utilized for building1 repairing or the production of heat or energy4 ,there are various forms of foods1 which can be divided into two classes3 ,first1 nitrogenous foods or proteins4 ,second1 carbonaceous1 foods1 under which caption come the sugars1 starches and fats4 ,salts and water are not usually classified as foods1 though they should be1 for life is impossible without either4 ,the chief proteins are3 ,first1 the albuminoids1 which are represented by the albumin in eggs1 the casein in milk and cheese1 the myosin of muscle and the gluten of wheat4 ,second1 the gelatinoids1 which are represented by the ossein of bones1 which can be made into glue1 and the collogen of tendons4 ,third1 nitrogen extractives1 which are the chief ingredients in beef tea4 ,they are easily removed from flesh by soaking it while raw in cold water4 ,they are rich in flavor and are stimulating4 ,they have absolutely no food value4 ,beef tea1 and other related extracts1 are not foods4 ,they are stimulants4 ,in truth they are of no value1 and those who purchase such preparations pay a high price and get nothing in return4 ,the sugars and starches are grouped under the name of carbohydrates1 which means that they are a combination of water and carbon4 ,there are various forms of sugar4 ,about #d per cent of milk is milk sugar1 which agrees better with the young than any other kind of sugar4 ,it is not so soluble in water as the refined cane sugar1 and therefore not so sweet1 but it is fully as nourishing4 ,honey is a mixture of various kinds of sugars4 ,cane sugar is taken principally from sugar beets and sugar cane4 ,there is no chemical difference between the products of canes and beets4 ,sugars can not be utilized by the blood until it has changed them into other forms of sugar4 ,the use of sugar is rapidly increasing4 ,several centuries ago it was used as a drug4 ,it was doubtless as effective as a curing agent as our drugs are today4 ,until within the last sixty or seventy years it has not been used as a staple food4 ,now it is one of our chief foods4 ,not so very long ago but ten pounds of sugar per capita were used annually1 but now we are consuming about ninety pounds each annually1 that is1 about four ounces per day4 ,many people look upon sugar as a flavoring1 which it is in a measure1 but it is also one of our most concentrated foods4 ,that this great consumption of sugar is harmful there is no doubt4 ,physicians who practiced when the use of sugar was increasing very rapidly called attention to the increasing decay of teeth4 ,sugar1 as it appears upon the table is an unsatisfied compound4 ,it does not appear in concentrated form in nature1 but mixed with vegetable and mineral matters1 and when the pure sugar is put into solution it seeks these matters4 ,it is especially hungry for calcium and will therefore rob the bones1 the teeth and the blood of this important salt1 if it can not be had otherwise4 ,the most noticeable effect is the decay of the teeth4 ,i have read considerable literature of late blaming sugar for producing many diseases1 among them tuberculosis and cancer4 ,improper feeding is the chief cause of these diseases1 but to blame sugar for all ills of that kind is far from arriving at the truth4 ,cancer and tuberculosis killed vast numbers of people before sugar was used as a staple4 ,if we wish to get at the root of any trouble1 it is necessary for us to bury our prejudices and be broad minded4 ,people who eat much sugar should also partake liberally of fresh raw fruits and vegetables1 in order to supply the salts in which sugar is deficient4 ,lump sugar is practically pure1 and therefore a poorer article of diet than any other form of sugar1 for man can not live on carbon without salts4 ,grape sugar and fruit sugar are the same chemically4 ,another name for them is dextrose1 and in the form of dextrose sugar is ready to be taken up by the blood4 ,children like sweets1 but it is just as easy to give them the sweet fruits1 such as good figs1 dates and raisins1 as it is to give them commercial sugar and candy1 and it is much better for their health4 ,children who get used to the sweet fruits do not care very much for candies4 ,the sugar in these fruits is not concentrated enough to be an irritant and it contains the salts needed by the body4 ,hence it does not rob the body of any of its necessary constituents4 ,because the fruit sugar1 taken in fruit form1 is not so concentrated and irritating as the common sugar1 the child is satisfied with less4 ,sugar is an irritant of the mucous membrane and therefore stimulates the appetite4 ,this is true only when it is taken in excess in its artificial form1 and it does not matter whether it is sugar1 jelly or jam4 ,for this reason jellies and jams should be used sparingly1 because it is not necessary to stimulate the appetite4 ,those who resort to stimulation overeat4 ,when much sugar is taken1 it not only irritates the stomach1 but it even inflames this organ4 ,sugar is a preservative1 and like all other preservatives it delays digestion1 if taken in great quantities1 and four ounces per day make a great quantity4 ,the digestive organs rebel if they are given as much of sugar as they will tolerate of starch4 ,when taken in excess sugar ferments easily1 producing much gas1 which is followed by serious results4 ,sugar is changed into forms less sweet by acids and heat4 ,the ferment invertin also acts upon sugars4 ,sugar is a valuable food1 but we are abusing it1 and therefore it is doing us physical harm4 ,the quantity should be reduced1 and families who are using four ounces per person per day1 as statistics indicate that most are doing1 should reduce the intake to about one-third of this amount4 ,it would be well to take as much of the sugar as possible in the form of sweet fruits4 ,it is a fact that sugar is easy to digest and that one can soon get energy from it1 but feeding is not merely a question of giving digestible aliments1 but a question of using foods that are beneficial in the long run4 ,the moderate use of this food is all right1 but excess is always bad4 ,starches need more change than sugars before they can be absorbed by the blood1 but they give better results4 ,chemically there is but small difference between starch and sugar4 ,the starch must be changed into dextrose1 a form of sugar1 before it can be utilized by the body4 ,the human body contains a small amount of a substance called glycogen1 which is an animal starch or sugar4 ,this glycogen is burned4 ,sugar is a force food4 ,it combines with oxygen and gives heat and energy4 ,the waste product is carbonic acid gas1 which is carried by the blood to the lungs and then exhaled4 ,honey and maple sugar are good foods1 but overconsumption is harmful4 ,sugar eating is largely a habit4 ,because the sugar has so much of the life and so many of the necessary salts removed in its refinement it is a good food only when taken in small quantities4 ,nature demands of us that we do not get too refined in our habits1 for excessive refinement is followed by decay4 ,it is easy to overcome the tendency to overeat of sugar4 ,some spoil the most delicious watermelon by heaping sugar or salt1 or both1 upon it4 ,in this way the flavor is lost4 ,there is not a raw fruit on the market which is as finely flavored after it has been sugared as it was before4 ,true1 those who have ruined their sense of taste object to the tartness and natural acidity of various foods1 but they are not judges and can not be until they have regained a normal taste1 which can only be done by living on natural foods for a while4 ,fats are obtained most plentifully from nuts1 legumes1 dairy products and animal foods4 ,they are the most concentrated of all foods1 yielding over twice the amount of heat or energy that we can obtain from the same weight of pure sugar1 starch or protein4 ,many who think they are moderate eaters consume enough butter to put them in the glutton class4 ,salts are present in all natural foods of which we partake4 ,water is indispensable1 for the body has to have fluids in order to perform its functions4 ,foods are burned in the body4 ,they are valuable in proportion to the completeness with which they are digested and assimilated and the ease with which this process is accomplished4 ,it takes energy to digest food and if the food is very indigestible it takes too much energy4 ,the following remarks on digestibility are according to the best knowledge we have on the subject3 ,as a general rule1 the protein of meat and fish is more completely and more quickly digested than the protein in vegetable foods4 ,the reason is that the vegetable protein is found in cells which are protected by the indigestible cellulose which covers each cell4 ,this covering is not always broken and then the digestive juices are practically powerless4 ,the legumes1 which are rich in protein1 are comparatively hard to digest4 ,if properly prepared and eaten1 they give little or no trouble1 but they are generally cooked soft and the mastication is slighted4 ,the result is fermentation4 ,beans1 peas and lentils should be very well chewed1 and eaten in moderation1 for they are rich both in starch and protein4 ,nuts are as a rule not as completely digested as meats and animal fats1 and the principal reason is that they are eaten too rapidly and masticated too little4 ,nuts properly masticated1 taken in correct combinations and amounts agree very well4 ,it is not necessary1 as many believe1 to salt them in order to prevent indigestion4 ,in the following pages will be found a number of diet tables1 giving compositions and fuel values of various foods which have been grouped for the sake of convenience1 for the foods in each group are quite similar4 ,these tables are not complete1 for to list every food would take too much space4 ,i have simply selected a representative list from the various classes of foods4 ,under flesh are given fish1 meats and eggs4 ,under succulent vegetables are given both root and top vegetables1 because of their similarity4 ,nuts1 cereals1 legumes1 tubers and fruits are each grouped because it is easy to gain an understanding of them in this way4 ,milk is given a rather long chapter of its own because of its great importance in the morning of life4 ,allow me to repeat that it is impossible to figure out the calories in a given amount of food and then give enough food to furnish so many calories and thus obtain good results4 ,i have already given the key to the amount of food to eat1 and it is the only kind of key that works well4 ,however1 it is very helpful to have a knowledge of food values4 ,the calorie is the unit of heat1 and heat is convertible into energy4 ,a calorie is the heat required to raise the temperature of one kilogram of water one degree ,c4 ,to translate into common terms1 it is the heat required to raise one pound of water four degrees ,f4 ,one pound of protein produces #a1hfj calories4 ,one pound of sugar produces #a1hfj calories4 ,one pound of starch produces #a1hfj calories4 ,one pound of oil or fat produces #d1bbj calories4 ,for the scientific facts regarding foods ,i have consulted various works1 especially the following3 ,diet and ,dietetics1 by ,gauthier2 ,foods1 by ,tibbles2 ,food ,inspection and ,analyses1 by ,leach2 ,foods and their ,adulteration1 by ,wiley2 ,commercial ,organic ,analysis1 by ,allan4 ,however1 ,i am most indebted to the numerous bulletins issued by the ,u4 ,s4 ,department of ,agriculture4 ,all who make a study of foods and their value owe a great debt to ,w4 ,o4 ,atwater and ,chas4 ,d4 ,wood1 who have worked so long and faithfully to increase our knowledge regarding foods4 ,as we consider the various groups of foods1 directions are given for the best way of cooking1 but no fancy cooking is considered4 ,those who wish fancy1 indigestible dishes should consult the popular cook books4 ,the women have it in their power to raise the health standard fifty to one hundred per cent by cooking for health instead of catering to spoiled palates1 and by learning to combine foods more sensibly than they have in the past4 ,the art of cooking has made its appeal almost entirely to the palate4 ,this art is not on as high level as the science of cooking1 which gives foods that build healthy bodies4 ,the right way of cooking is simpler1 quicker and easier than the conventional method1 and gives food that is superior in flavor4 ,after the normal taste has been ruined1 it takes a few months to acquire a natural taste again so that good foods will be enjoyed4 ,,chapter ,x4 ,,flesh ,,foods4 ,pro- ,carbohy- ,calories ,water tein ,fat drates ,ash per lb4 ---------------------------------------- ---------------------------- ,beef1 average #gb4jc #ba4db #e4da 4444 #a4ad 4444 ,veal1 lean #gh4hd #ai4hf 4#hb 4444 4#ej 4444 ,mutton1 average #ge4ii #ag4aa #e4gg 4444 #a4cc 4444 ,pork1 average fat #dg4dj #ad4ed #cg4cd 4444 4#gb 4444 ,pork1 average lean #gb4eg #bj4be #f4ha 4444 #a4aj 4444 ,rabbit #ff4hj #bb4bb #i4gf 4444 #a4ag 4444 ,chicken1 fat #gj4jf #ai4ei #i4cd 4444 4#ia 4444 ,turkey #fe4fj #bd4gj #h4ej 4444 #a4bj 4444 ,goose #ch4jb #ae4ia #de4ei 4444 4#di 4444 ,pigeon #ge4aj #bb4ij #a4jj 4444 #a4jj 4444 ,duck1 wild #fi4hi #be4di #c4fi 4444 4#ic 4444 ,black bass #gf4g #bj4d #a4g 4444 #a4b #dej ,sea bass #gi4c #ah4h 4#e 4444 #a4d #cgj ,cod1 steaks #hb4e #af4c 4#c 4444 4#i #cae ,halibut1 steaks #ge4d #ah4c #e4b 4444 #a4a #efj ,herring #gd4fg #ad4ee #i4jc 4444 #a4gh 4444 ,mackerel #gc4d #ah4b #g4a 4444 #a4c #fdj ,perch1 white #ge4g #ai4a #d4j 4444 #a4b #ebe ,pickerel #gi4h #ah4f 4#e 4444 #a4a #cfe ,salmon #ga4d #ai4i #g4d 4444 #a4c #fhj ,salmon trout #fi4a #ah4b #aa4d 4444 #a4c #hbj ,shad #gj4f #ah4f #i4e 4444 #a4c #gde ,sturgeon #gh4g #ah4j #a4i 4444 #a4d #dae ,trout1 brook #gg4h #ah4i #b4a 4444 #a4b #ddj ,clams1 long #he4h #h4f #a4j #b4jj #b4f #bdj ,clams1 round #hf4b #f4e 4#d #d4bj #b4g #bae ,lobster #gi4b #af4d #a4h 4#dj #b4b #cij ,oyster in shell #hf4i #f4b #a4b #c4gj #b4j #bcj ---------------------------------------- ---------------------------- ,the food value of meat depends on the amount of fat and protein it contains4 ,lean meat may contain less than four hundred calories per pound1 while very fat meat may contain more than one thousand five hundred calories4 ,these foods are eaten because they are rich in protein4 ,protein is the great builder and repairer of the body4 ,it forms the framework for both bone and muscle4 ,we can get along very well without starch or sugar or fat1 but it is absolutely necessary to have proteid foods4 ,they are the only ones that contain nitrogen1 which is essential to animal life4 ,nitrogenous foods are used not only to build and repair1 but in the end they are burned1 supplying as much heat as the same weight of sugar or starch4 ,proteid foods are generally taken to excess4 ,to most people they are very palatable1 and they are generally prepared in a manner that renders rapid eating easy4 ,besides1 meats contain flavoring and stimulating principles1 called extractives1 which increase the desire for them4 ,the consequence is that those who eat meat often have a tendency to eat too much4 ,excessive meat eating often leads to consumption of large quantities of liquor4 ,stimulants crave company4 ,as will be noted1 most fish and meat contain about #bj per cent4 of protein1 while about #ge per cent4 is water4 ,the fatter the meat1 the less water it contains1 and the more fuel value it has4 ,the leaner the meat1 the more watery the animal1 and the more easily is the flesh digested4 ,beef is fatter than veal and harder to digest4 ,also1 the flesh of old animals is more highly flavored than that of the young ones1 because it contains more salts4 ,for this reason people who have a tendency to the formation of foreign deposits1 as is the case with those who have rheumatism and gout or hardening of the arteries1 should take the flesh of young animals when it is obtainable4 ,in the past we have been taught to partake of excessive amounts of protein4 ,the prescribed amount for the average adult has been about five ounces4 ,if we were to obtain all the protein from meat1 this would necessitate eating about twenty-five ounces of meat daily4 ,however1 inasmuch as there is considerable protein in the cereals and milk1 and a little in most fruits and vegetables1 a pound of meat would probably suffice under the old plan4 ,a few physicians have known that such an intake of protein is excessive1 and now the physiologists are learning the same4 ,it has lately been determined experimentally that the body needs only about an ounce of protein daily1 which will be supplied by about five ounces of flesh4 ,three or four ounces of flesh daily make a liberal allowance1 for it is supplemented by protein in other foods4 ,workers eat large quantities of flesh because they think they need a great deal4 ,the fact is that very little more protein is needed by those who do hard physical labor than by brain workers4 ,the extra energy needed calls for more carbohydrates1 not for protein4 ,when the organism is supplied with sugar1 starch and fat1 or one of these1 the protein of the body is saved1 only a very small amount being used to replace the waste through wear and tear4 ,though protein can be burned in the body1 it is not an economical fuel1 either from a physiological or financial standpoint4 ,the energy obtained from flesh costs much more than the same amount of energy obtained from carbonaceous foods4 ,ten acres of ground well cultivated can raise enough cereals and vegetables to support a number of people1 but if this amount of land is used for raising animals1 it will support but a few4 ,the protein obtained from peas1 beans and lentils is cheap1 but these foods do not appeal to the popular palate as much as flesh4 ,meat immediately after being killed is soft4 ,after a while it goes into a state of rigidity known as rigor mortis4 ,then it begins to soften again4 ,this third stage is really a form of decay1 called ripening4 ,it is believed that the lactic acid formed is one of the principal agents producing this softening4 ,some people enjoy their meats1 especially that of fowls and game1 ripe enough to deserve the name of rotten4 ,the ripening produces many chemical changes in the meat1 which give the flesh more flavor4 ,consequently those who indulge are very apt to overeat4 ,it is a fact that those who eat much flesh go into degeneration more quickly than those who are moderate flesh eaters and depend largely on the vegetable kingdom for food4 ,if an excess of good meat causes degeneration1 there is no reason to doubt that partaking of overripe foods is even worse4 ,all meat contains waste4 ,if the flesh comes from healthy animals and is eaten in moderation this waste is so small that it will cause no inconvenience1 for a healthy body is able to take care of it4 ,if too much is eaten1 the results are serious4 ,overeating of flesh is followed by excessive production of urea and uric acid products4 ,some of these may be deposited in various parts of the body1 while the urea is mostly excreted by the kidneys4 ,the kidneys do not thrive under overwork any more than other organs4 ,the vast majority of cases of diabetes and ,bright's disease are caused by overworking the digestive organs4 ,too much food is absorbed into the blood and the excretory organs have to work overtime to get rid of the excess4 ,meats are easily spoiled4 ,they should be kept in a cold place and not very long4 ,fresh meat and fish are more easily digested than those which are salted1 or preserved in any other way4 ,pickled meats should be used rarely ,the same is true of fish4 ,ptomaines1 or animal poisons1 form easily in flesh foods4 ,these are very dangerous1 and it is not safe to eat tainted flesh1 even after it is cooked4 ,fish decomposes quickly and fish poisoning is probably even more severe than meat poisoning4 ,fish should be killed immediately after it is caught1 for experiments have shown that the flesh of fish kept captive after the manner of fishers degenerates very rapidly4 ,fish should be eaten while fresh4 ,even when the best precautions have been taken1 it is somewhat risky to partake of fish that has been shipped from afar4 ,flesh foods are more easily and completely digested than the protein derived from the vegetable kingdom4 ,from the table it will be noted that some fish is fat and some is lean4 ,the ones containing more than #e per cent of fat should be considered fat fish4 ,these are somewhat harder to digest than the lean ones1 but they are more nutritious4 ,shell fish is generally low in food value and if taken as nourishment is very expensive4 ,however1 most people eat this food for its flavor4 ,,cooking4 ,cooking is an art that should be learned according to correct principles4 ,every physician should be a good cook4 ,he should be able to go into the kitchen and show the housewife how to prepare foods properly4 ,medical men who are well versed in food preparation and able to make good food prescriptions have no need of drugs4 ,the flesh of animals is composed of fibres4 ,these fibres are surrounded by connective tissue which is tough4 ,the cooking softens and breaks down these tissues1 thus rendering it easier for the digestive juices to penetrate and dissolve them4 ,that is1 proper cooking does this4 ,poor cooking generally renders the meats indigestible4 ,the simpler the cooking1 the more digestible will be the food4 ,flavors are developed in the process1 but these are hidden if the meats are highly seasoned4 ,boiling3 ,when meats are boiled they lose muscle sugar1 flavoring extracts1 organic acids1 gelatin1 mineral matters and soluble albumin4 ,that is1 they lose both flavor and nourishment4 ,therefore the liquid in which they are cooked should be used4 ,the proper way to boil meat is to plunge it into plain boiling water4 ,allow the water to boil hard for ten or fifteen minutes4 ,this coagulates the outer part of the piece of meat4 ,then lower the temperature of the water to about #ahj degrees ,f4 and cook until it suits the taste4 ,if it is allowed to boil at a high temperature a long time1 it becomes tough1 for the albumin will coagulate throughout4 ,salt extracts the water from meat4 ,therefore none of it should be used in boiling4 ,the meat should be cooked in plain water with no addition4 ,no vegetables and no cereals are to be added4 ,all meats contain some fat1 and this comes into the water and acts upon the vegetables and starches1 making them indigestible4 ,season the meat after it is cooked1 or better still1 let everyone season it to suit the taste after serving4 ,meats that are to be boiled should never be soaked1 for the cold water dissolves out some of the salts and some of the flavoring extracts1 as well as a part of the nutritive substances4 ,it is better to simply wash the meat if it does not look fresh and clean enough to appeal to the eye1 which it always should be4 ,stewing3 ,if meat is to be stewed1 cut into small pieces and stew or simmer at a temperature of about #ahj degrees ,f4 until it is tender4 ,it is to be stewed in plain water4 ,if a meat and vegetable stew is desired1 stew the vegetables in one dish1 and the meat in another4 ,when both are done1 mix4 ,by cooking thus a stew is made that will not repeat if it is properly eaten4 ,foods should taste while being eaten1 not afterwards4 ,broths3 ,if a broth is desired1 select lean meat4 ,either grind it or chop it up fine4 ,there is no objection to soaking the meat in cold water1 provided this water is used in making the broth4 ,use no seasoning4 ,let it stew or simmer at about #ahj degrees ,f4 until the strength of the meat is largely in the water4 ,when the broth is done1 set it aside to cool4 ,then skim off all the fat and warm it up and use4 ,one pound of lean meat will produce a quart of quite strong broth4 ,broiling3 ,cut the meat into desired thickness4 ,place near intense fire1 turning occasionally1 until done4 ,be careful not to burn the flesh4 ,an ordinary steak should be broiled in about ten minutes4 ,of course1 the time depends on the thickness of the cut and whether it is desired rare1 medium or well done1 and in this let the individual suit himself1 for he will digest the meat best the way he enjoys it most4 ,beefsteak smothered in onions is a favorite dish4 ,it is not a good way to prepare either the onions or the steak4 ,a better way is to broil both the steak and the onions1 or broil the steak1 cut the onions in slices about one-half to three-fourths of an inch thick1 add a little water and bake them4 ,beefsteak and onions prepared in this way are both palatable and easy to digest4 ,roasting is just like broiling1 that is1 cooking a piece of meat before an open fire4 ,here we use a larger piece of meat and it therefore takes longer4 ,of old roasting was quite common1 but now we seldom roast meat in this country4 ,baking3 ,here we place the meat in an enclosed oven4 ,most of our so-called roast meats are baked4 ,the oven for the first ten or fifteen minutes should be very hot1 about #djj degrees ,f4 ,this heat seals the outside of the meat up quite well4 ,then let the heat be reduced to about #bfj degrees ,f4 ,if it is kept at a high temperature it will produce a tough piece of meat4 ,the time the meat should be in the oven depends upon the size of the piece of meat and how well done it is desired4 ,while baking1 some of the juices and a part of the fat escape4 ,about every fifteen minutes1 baste the meat with its own juice4 ,a few minutes before the meat is to be removed from the oven it may be sprinkled with a small amount of salt1 and so may broiled and roasted meats a little while before they are done4 ,however1 many prefer to season their own foods or eat them without seasoning and they should be allowed to do so4 ,steaming3 ,this is an excellent way of cooking4 ,none of the food value is lost4 ,put the meat in the steamer and allow it to remain until done4 ,the cheapest and toughest cuts of meat1 which are fully as good as the more expensive ones and often better flavored1 can be rendered very tender by steaming4 ,tough birds can be treated in the same way4 ,an excellent way to cook an old hen or an old turkey is to steam until tender and then put into a hot oven for a few minutes to brown4 ,some birds are so tough that they can not be made eatable by either boiling or baking1 but steaming makes them tender4 ,it is best to avoid starchy dressings1 in fact dressings of all kinds4 ,a well cooked bird needs none1 and dressing does not save a poorly cooked one4 ,most dressings are very difficult to digest4 ,fireless cooking3 ,every household should have either a good steamer or a fireless cooker4 ,both are savers of time and fuel and food4 ,they emancipate the women4 ,those who have fireless cookers and plan their meals properly do not need to spend much time in the kitchen4 ,place the meat in the fireless cooker1 following the directions which accompany it4 ,however1 if they tell you to season the meat1 omit this part4 ,smothering is a modification of baking4 ,any kind of meat may be smothered1 but it is especially fine for chickens4 ,take a young bird1 separate it into joints1 place into a pan1 add a pint of boiling water4 ,if chicken is lean put in a little butter1 but if fat use no butter4 ,cover the pan tightly and place in oven and let it bake4 ,a chicken weighing two and one-half pounds when dressed will require baking for one hour and fifteen minutes4 ,keep the cover on the baking pan until the chicken is done1 not raising it even once4 ,gravy will be found in the pan4 ,pressed chicken is very good4 ,get a hen about a year old4 ,place it into steamer or fireless cooker until so tender that the flesh readily falls from the bones4 ,remove the bones1 but keep the skin with the meat4 ,chop it up4 ,place in dish or jar1 salting very lightly4 ,over the chopped-up meat place a plate and on this a weight1 and allow it to press over night4 ,then it is ready to slice and serve4 ,this is very convenient for outings4 ,fish should preferably be baked or broiled4 ,it may also be boiled1 but it boils to pieces rather easily and loses a part of its food value4 ,it must be handled with great care4 ,no seasoning is to be used4 ,when served a little salt and drawn butter or oil may be added as dressing4 ,frying is an objectionable method of cooking4 ,it is generally held1 and with good reason1 that when grease at a high temperature is forced into flesh1 it becomes very indigestible4 ,in fact the crust formed on the outside of the flesh can not be digested4 ,it is folly to prepare food so that it proves injurious4 ,however1 there is a way of using the frying pan so that practically no harm is done4 ,grease the pan very lightly1 just enough to prevent the flesh from sticking4 ,make the pan very hot and place the meat in it4 ,turn the meat frequently4 ,fries 7young chickens7 may be cooked in this way with good results4 ,the same is true of steaks and chops4 ,avoid greasy cooking4 ,it is an abomination that helps to kill thousands of people annually4 ,paper bag cooking is all right if it is convenient4 ,those who have good steamers or fireless cookers will not find it of special advantage4 ,brown flour gravies are not fit to eat4 ,if there is any gravy serve it as it comes from the pan without mixing it with flour or other starches4 ,it may be put over the meat or used as dressing for the vegetables4 ,milk gravies are also to be avoided4 ,use only the natural gravies4 ,oysters may be eaten raw or stewed4 ,stew the oysters in a little water4 ,heat the milk and mix4 ,eat with cooked succulent vegetables and with raw salad vegetables4 ,it is best to leave the crackers out4 ,the oysters themselves contain very little nourishment1 but when made into a milk stew the result is very nutritious4 ,eggs should be fresh4 ,some bakers buy spoiled eggs and use them for their fancy cakes and cookies4 ,this is a very objectionable practice and may be one of the reasons that bakers' cookies never taste like those mother used to make4 ,eggs take the place of fish1 meat or nuts1 for they are rich in protein4 ,they may be taken raw1 rare or well done4 ,eggs may be boiled1 poached1 steamed or baked4 ,soft boiled eggs require about three and one-half minutes4 ,hard boiled ones require from fifteen to twenty minutes4 ,the albumin of an egg boiled six or seven minutes is tough4 ,when boiled longer it becomes mellow4 ,eggs may be made into omelettes or scrambled1 but the pan should be lightly greased and quite hot so that the cooking will be quickly done4 ,eggs are variously treated for an omelette4 ,some cooks add nothing but water and this makes a delicate dish4 ,others use milk1 cream or butter1 and beat4 ,bacon is a relish and may be taken occasionally with any other food4 ,it should be well done1 fried or broiled until quite crisp4 ,this is one place where frying is not objectionable4 ,pork should rarely be used4 ,it is too fat and rich and requires too long to digest4 ,when eaten it should be taken in the simplest of combinations1 such as pork and succulent vegetables or juicy fruits1 either cooked or raw1 and nothing else4 ,flesh may be eaten more freely in winter than in summer4 ,meat especially should be eaten very sparingly during hot weather1 for it is too stimulating and heating4 ,nuts1 eggs and fish are then better forms in which to take protein4 ,,combinations4 ,flesh foods combine best with the succulent vegetables and the salad vegetables or with juicy fruits4 ,it is more usual to take vegetables with flesh than to take fruit1 but those who prefer fruit may take it with equally as good results4 ,both fruits and vegetables are rich in tissue salts1 in which flesh foods are rather deficient4 ,the succulent vegetables contain some starch and the juicy fruits some sugar1 but not enough to do any harm4 ,they both act as fillers4 ,flesh is quite concentrated and it is customary to take it with other concentrated foods1 such as bread and potatoes4 ,as a result too much food is ingested4 ,it would be a splendid rule to make to avoid bread and potatoes when flesh food is taken1 but if this seems too rigid1 make it a rule never to eat all three at the same meal4 ,it is best to eat the flesh foods without bread or potatoes1 but if starch is desired1 take only one kind at a time4 ,most people crave a certain amount of food as filler1 and they have fallen into the habit of using bread and potatoes for this purpose4 ,this is a mistake4 ,use the juicy fruits and the succulent vegetables for filling purposes and thus get sufficient salts and avoid the many ills that come from eating great quantities of concentrated foods4 ,when possible1 have a raw salad vegetable or two with the meat or fish meal4 ,eat only one concentrated albuminous food at a meal4 ,if you have meat1 take no fish1 eggs1 nuts or cheese4 ,,chapter ,,xi4 ,,nuts4 ,pro- ,carbohy- ,calories ,water tein ,fat drates ,ash per lb4 ---------------------------------------- ---------------------------- ,acorns #d4a #h4a #cg4d #dh4j #b4d #bgah ,almonds #d4h #ba4j #ed4i #ag4c #b4j #cjcj ,brazil nuts #e4c #ag4j #ff4h #g4j #c4i #ccbi ,filberts #c4g #ae4f #fe4c #ac4j #b4d #cdcb ,hickory nuts #c4g #ae4d #fg4d #aa4d #b4a #cdie ,pecans #c4j #aa4j #ga4b #ac4c #a4e #cfcc ,english walnuts #b4h #af4g #fd4d #ad4h #a4c #ccje ,chestnuts1 dried #e4i #aj4g #g4j #gd4b #b4b #ahge ,butternuts #d4e #bg4i #fa4b #c4d #c4j #ccga ,cocoanuts #ad4a #e4g #ej4f #bg4i #a4g #bihf ,pistachio nuts #d4b #bb4f #ed4e #ae4f #c4a #cjaj ,peanuts1 roasted #a4f #cj4e #di4b #af4b #b4e #cagg ---------------------------------------- ---------------------------- ,nuts vary a great deal in composition4 ,they are generally the seeds of trees1 enclosed in shells1 but other substances are also called nuts4 ,the representative nuts are rich in fat and protein1 containing some carbohydrate 7sugar or starch47 ,a few nuts1 such as the acorn1 cocoanut and chestnut1 are very rich in starch1 and these should be classified as starchy foods4 ,very few foods contain as high per cent of starch as the dry chestnut4 ,in southern ,europe chestnuts are made into flour1 and this is made into bread or cakes4 ,an inferior bread is also made of acorn flour4 ,chestnuts may be boiled or roasted4 ,they are very nutritious4 ,the more representative nuts are pecans1 filberts1 ,brazil nuts and walnuts4 ,these may be used in place of flesh foods1 for they furnish both protein and fats4 ,if the kernel is surrounded by a tough membrane1 as is the case in walnuts and almonds1 it should be blanched1 which consists in putting the kernel in very hot water for a little while and then removing this membrane4 ,the pecan1 though it does not contain very much protein1 is one of the best nuts1 one which can be eaten often without producing dislike4 ,nuts have the reputation of being hard to digest4 ,if they are not well masticated they are very hard to digest indeed1 but when they are well masticated they digest almost as completely as do flesh foods and they produce no digestive troubles4 ,one reason that nuts have obtained a bad reputation is that they are often eaten at the end of a heavy meal1 when perhaps two or three times too much food has already been ingested4 ,the result is indigestion and the sufferer swears off on nuts4 ,if he had sense enough to reduce his intake of bread1 potatoes1 meat1 pudding and coffee1 the benefit would be very great4 ,the tendency is for the sufferer from indigestion to pick out a certain food and blame all the trouble on that1 when in truth the combinations and the quantity of food are to blame4 ,some vegetarians make nuts one of their principal foods4 ,we can easily get along without flesh1 for we can obtain all the protein needed from milk1 eggs1 nuts and legumes4 ,however1 people who are used to flesh are able to digest it when they can take hardly anything else4 ,the foods which we prefer are taken largely because we have become accustomed to them and have formed a liking for them1 not because they are the very best from which to select4 ,,cooking4 ,nut butter3 ,take the nut meats1 clean away all the skins and grind fine in a nut mill4 ,then form into a pasty substance with or without the addition of oil or water1 to suit the individual taste4 ,most nut butters are very agreeable in flavor4 ,sometimes the nuts are roasted and sometimes they are not4 ,almond butter is very good4 ,the nut butters soon spoil if left exposed to the air1 for the oils they contain turn rancid4 ,peanut butter can be made by taking clean kernels of freshly roasted peanuts and grinding fine4 ,some are very fond of this butter4 ,cocoanut and cocoa butters are not made in this way4 ,they are purified fats1 the former from cocoanuts1 the latter from the cocoa bean4 ,nut milk3 ,take nut butter and mix with water until it is of the desired consistency4 ,cocoanuts contain a sweet liquid which is called cocoanut milk4 ,however1 the artificial cocoanut milk is made by pouring a pint of boiling water over the flesh of a freshly grated cocoanut4 ,let it stand until cold and strain4 ,if it is allowed to stand some hours the fat will rise to the top and form cream4 ,this milk is used by some who object to the use of animal products4 ,various meals are made from nuts and made into food for the sick4 ,this does no harm1 nor does it do any special good4 ,these meals contain more or less starch and the action of starches is much the same1 no matter what the source4 ,please remember that there are no health foods4 ,,combinations4 ,nuts are especially fine in combination with fruits4 ,fresh pecan meats and mild apples make a meal fit for the gods4 ,nuts may be used in any combination in which flesh is used1 that is1 they take the place of flesh foods4 ,the starchy nuts take the place of starchy foods4 ,a good meal is made of a fruit salad1 consisting of two or three kinds of fresh fruits and nuts4 ,nuts or nut butter with toast also make a good meal4 ,nuts have such fine flavor that cooks should think twice before spoiling them4 ,it is very difficult to use them in cookery and get a product that is as finely flavored as the original nuts4 ,the vegetarians use them in compounding what they call roasts1 cutlets1 steaks1 etc4 ,my experience with these imitation products has not been of the best1 for though my digestive organs are strong1 they do not take kindly to these mixtures4 ,some of my friends report the same results1 in spite of thorough mastication and moderation4 ,these imitation roasts and cutlets usually contain much starch and there is no reason to believe that it is better to cook nut oils into starchy foods than it is to use any other form of fat for this purpose4 ,those who like starch and nuts can make a splendid meal of nut meats and whole wheat biscuits or zwieback4 ,in eating nuts1 always remember that the mastication must be thorough4 ,it takes grinding to break up the solid nut meats and the stomach and bowels have no teeth4 ,those who can not chew well should use the nuts in the form of butter4 ,ordinarily two ounces of nut meats1 or less1 are sufficient for a meal4 ,at present prices1 nuts are not expensive1 as compared with meat4 ,meat is mostly water4 ,lean meat produces from five to seven hundred calories to the pound4 ,nut meats produce from twenty-seven to thirty-three hundred calories per pound4 ,in other words1 a pound of nut meats has the same fuel value as about five pounds of lean meat1 but not as great protein value4 ,those who are not used to nuts have a tendency to overeat1 but this is largely overcome as soon as people become accustomed to them4 ,,chapter ,,xii4 ,,legumes4 ,pro- ,carbohy- ,calories ,water tein ,fat drates ,ash per lb4 ---------------------------------------- ---------------------------- ,fresh ,legumes3 ,string beans 444444444 #hi4b #b4c #j4c #g4d #j4h #aie ,shelled limas 44444444 #fh4e #g4a #j4g #bb4j #a4g #egj ,shelled peas 444444444 #gd4f #g4j #j4e #af4i #a4j #dfe ,dried ,legumes3 ,lima beans 44444444444 #aj4d #ah4a #a4e #fe4i #d4a #afbe ,navy beans 44444444444 #ab4f #bb4e #a4h #ei4f #c4e #afje ,lentils 44444444444444 #h4d #be4g #a4j #ei4b #e4g #afbj ,dried peas 44444444444 #i4e #bd4f #a4j #fb4j #b4i #afee ,soy beans 444444444444 #aj4h #cd4j #af4h #cc4g #d4g #aigj ,peanuts 44444444444444 #i4b #be4h #ch4f #bd4d #b4j #befj ---------------------------------------- ----------------------------- ,analyses of all foods are approximate4 ,the food value varies with the conditions under which the foods are grown and is not always even approximately the same4 ,the fresh young legumes may be classed with the succulent vegetables4 ,the matured1 dried legumes are to be classed both as starchy and proteid foods4 ,they are very easily raised and consequently cheap4 ,they are the cheapest source of protein that we have4 ,peas and beans are very important foods in ,europe4 ,in this country we consume enormous quantities of beans4 ,in ,mexico they use a great deal of frijoles1 the poor people having this bean at nearly every meal4 ,in ,china they make the soy beans into various dishes4 ,the lentil is much used in ,europe and is gaining favor here1 as it should1 for it is splendid food1 with a flavor of its own4 ,peanuts1 which are really not nuts1 but leguminous plants growing their seeds under the ground1 are used extensively as food for man and beast4 ,these foods are much alike in composition1 the soy bean being exceptionally rich in protein4 ,these foods have the undeserved reputation of being indigestible and of producing flatulence4 ,they are a little more difficult to digest than some other foods1 but they cause no trouble if they are taken in simple combinations and in moderation1 provided they have been properly prepared4 ,it is necessary to masticate these foods very well1 and avoid overeating4 ,they are generally so soft that they are swallowed without proper mouth preparation4 ,the result is that too much is taken of these rich foods1 after which there is indigestion accompanied by gas production4 ,one rather peculiar food belonging to the legumes is the locust bean or ,st4 ,john's bread1 which we can sometimes obtain at the candy stores4 ,it grows near the ,mediterranean and is used in places for cattle feed4 ,it is so sweet that it is eaten as a confection4 ,its name is due to the fact that they say ,st4 ,john lived on this bean and wild honey4 ,if he did he must have had a sweet tooth4 ,others say that the saint really devoured grasshoppers4 ,it is not easy to decide1 but ,i prefer to believe that he was a vegetarian4 ,,cooking4 ,the fresh young legumes are to be considered in the same class as succulent vegetables1 which are dealt with in the next chapter4 ,ripe peas1 beans and lentils may be cooked alike4 ,in cooking ripe legumes1 try to get as soft water as possible4 ,hard water contains salts of lime and magnesia and these prevent the softening of the legumes4 ,bean soup3 ,clean the beans and wash them4 ,let them soak over night4 ,cook them in the same water in which they have been soaked1 until tender4 ,they are to be cooked in plain water without any seasoning and with the addition of neither fats1 starches nor other vegetables4 ,when the beans are done1 meat stock and other vegetables may be added1 if desired4 ,pea soup is made in the same way4 ,the reason for not draining away the water in which the beans are soaked is that it takes up some of the valuable salts1 the phosphates for instance4 ,the addition of seasoning or fat while they are cooking makes the beans indigestible4 ,baked beans3 ,clean and wash well4 ,soak them over night4 ,let them boil about three and one-half to four hours1 using the water in which they were soaked4 ,then put them into the oven to bake4 ,they are to be cooked plain and no fat or seasoning is to be added while they are baking4 ,after they are done you may add some form of fatty dressing1 such as bacon1 which has been stewed in a separate dish1 or you may dress them with butter and salt when they are served4 ,cooked this way they digest much more easily than when cooked in the ordinary way with tomatoes and grease4 ,some prefer to add either sugar or molasses to the beans when they are put into the oven4 ,avoid too much sweetening4 ,lentils may be baked in the same way4 ,boiled beans3 ,the same as bean soup1 except that less water is used4 ,dressing may be the same as for baked beans4 ,lentils and peas may be treated in the same way4 ,beans and corn may be cooked together4 ,,combinations4 ,the legumes are so very rich that they should be eaten in very simple combinations4 ,it is best to take them with some of the raw salad vegetables and nothing else1 or with the raw salad vegetables and one of the stewed succulent vegetables4 ,the legumes contain all the protein and all the force food the body needs1 so it is useless to add meat1 bread and potatoes4 ,tomatoes and other acid foods should not be used in the same meal1 yet beans and tomatoes or beans and catsup are very common combinations4 ,a plate of bean soup makes a good lunch4 ,bean soup or baked or boiled beans with succulent vegetables1 raw and cooked1 give all the nourishment needed in a dinner4 ,pea and bean flours can be purchased on the market4 ,these flours can not be made into dough1 but they may be used for thickening4 ,they contain more protein than ordinary flour4 ,both peas and beans may be roasted1 but they are rather difficult to masticate4 ,roasted peas have a fine flavor4 ,roasted peanuts are a nutritious food1 and may be taken in place of peas or beans4 ,more legumes and less flesh foods will help to reduce the cost of living4 ,taken in moderation and well masticated1 the legumes are excellent foods4 ,,chapter ,,xiii4 ,,succulent ,,vegetables4 ,pro- ,carbohy- ,calories ,water tein ,fat drates ,ash per lb4 ---------------------------------------- ---------------------------- ,asparagus44444444 #ic4if #a4hc #b4ee #b4ee 4#fg 44444 ,beet4444444444444 #hg4e #a4f 4#ja #h4h #a4aj #bae ,cabbage4444444444 #ij4eb #b4ci 4#cg #c4he #a4dj 44444 ,carrot44444444444 #hh4b #a4a 4#d #h4b #a4jj #bai ,cauliflower444444 #ij4hb #a4fb 4#gi #d4id 4#ha 44444 ,cucumber444444444 #ie4d 4#h 4#b #c4a 4#e #hj ,egg plant44444444 #ib4ic #a4ae 4#ca #d4cd 4#e 44444 ,pumpkin4444444444 #ic4ci 4#ia 4#ab #c4ic 4#fg 44444 ,lettuce4444444444 #id4ag #a4b 4#c #b4i 4#i #ij ,okra4444444444444 #hg4da #a4ii 4#d #f4jd 4#gd 44444 ,onion444444444444 #hg4f #a4f 4#c #i4i 4#f #bbe ,parsnip4444444444 #hc4j #a4f 4#e #ac4e #a4d #cjj ,radish44444444444 #ia4h #a4c 4#c #h4c #a4j #ace ,squash44444444444 #hh4c #a4d 4#e #i4j 4#h #bae ,tomato44444444444 #id4c 4#i 4#d #c4i 4#e #aje ,spinach4444444444 #ij4f #b4ej 4#e #c4h #a4g 44444 ,kohlrabi444444444 #hg4a #b4f 4#b #g4a #a4g 44444 ---------------------------------------- ---------------------------- ,lima beans and shelled peas are generally included in this list1 though the young lima beans contain about #bj per cent4 starch4 ,look at the cabbage analysis for kale and ,brussels sprouts4 ,they are much alike4 ,most of the vegetables contain from one-half of one per cent4 to two per cent4 of indigestible fibre1 which is not listed above4 ,this is but a partial list of the succulent vegetables4 ,in addition may be mentioned artichokes of the green or cone variety1 chard1 string beans1 celery1 corn on the cob1 turnips1 turnip tops1 lotus1 endive1 dandelion and garlic4 ,these vegetables produce but little energy1 for most of them are not rich in protein1 fat and carbohydrates1 but they have considerable salts1 which are given in the tables as ash4 ,their juices help to keep the blood alkaline1 and it would be well for people to get into the habit of eating these foods1 not only cooked1 but some of them raw4 ,the salts are very easily disturbed and in cooking they are somewhat changed4 ,the best salts we get when we consume natural foods1 such as raw fruits and raw vegetables and milk4 ,another function of the succulent vegetables is to take up space in the stomach4 ,many like to eat until they feel comfortably full1 but if they indulge in concentrated foods to this extent they overeat4 ,the succulent vegetables have the merit of taking up much space without furnishing very much nourishment and they should1 therefore1 be used as space-fillers4 ,however1 they contain enough nourishment to be well worth eating1 and most of them are excellent in flavor4 ,this flavor is not appreciated by those who eat much meat and drink much alcohol4 ,the liberal use of these cooked vegetables has a tendency to prevent constipation1 and some of them are called laxative foods1 such as stewed onions and spinach4 ,,preparation4 ,these vegetables may be either steamed or prepared in a fireless cooker4 ,the usual way is to cook them in water4 ,clean the vegetables4 ,then put them on to cook in enough water to keep from burning1 but use no seasoning4 ,when the vegetables are tender there should be only a little fluid left and those who eat of the vegetables should take their share of this fluid1 for it may contain as high as one-half to two-thirds of the salts4 ,when served1 let each one season to taste4 ,avoid the use of vinegar and all other products of fermentation as much as possible4 ,lemon juice will furnish all the acid needed for dressing4 ,the vegetables may be dressed with salt1 or salt and butter1 or salt and olive oil1 and at times with cream1 or with the natural gravy from meats1 but avoid the use of flour and milk dressings1 usually called cream gravy4 ,these vegetables may also be eaten without any dressing4 ,the water is drained off from corn on the cob1 asparagus1 artichokes and unpeeled beets4 ,vegetables should not be soaked in water1 for they lose a part of their value if this is done4 ,cucumbers may be soaked in water to remove a part of the rank flavor1 before being peeled4 ,spinach is prepared as follows3 ,wash thoroughly4 ,put about two tablespoonfuls of water in the bottom of the kettle4 ,put over the fire and let the spinach wilt4 ,its juice will then begin to pour out and the spinach will cook in its own juice4 ,let it cook slowly until tender4 ,serve the spinach with its proportion of the juice4 ,at first this will taste rather strong1 but after a while a person will not want the dry1 tasteless mess that is drained1 usually served in hotels and restaurants4 ,if some of the roots are left on the spinach1 it tastes milder4 ,the roots contain sugar4 ,some of these vegetables1 such as summer squash1 onions and parsnips may be baked4 ,onions are very good sliced and broiled1 but they should never be fried4 ,beets are good baked1 and especially is this true of sugar beets4 ,radishes are very delicate and delicious when peeled and boiled1 but their preparation is tedious4 ,egg plant is to be stewed1 but not fried4 ,as usually served1 dipped in egg1 rolled in crumbs and fried it is very indigestible4 ,beet greens are excellent4 ,they are best if the beets are pulled very young and both the roots and the leaves are used4 ,turnip tops1 dandelion1 mustard and ,swiss chard are other greens that are good4 ,all of them are prepared like spinach1 except that more water is necessary4 ,however1 do not use much water4 ,those who say that the various vegetables are unfit to eat and act accordingly are missing some good food4 ,the vegetables all contain crude fibre1 but they hurt the stomach and intestinal walls no more than they hurt the mucous membrane of the tongue4 ,they furnish some bulk for the intestines to act upon1 which is good and proper4 ,all animals need some bulky food1 otherwise they become constipated4 ,tomatoes are best raw4 ,if they are stewed they are to be cooked plain4 ,adding crackers and bread crumbs is a mistake4 ,they taste all right without sugar1 but a little may be used as dressing4 ,vegetable soup3 ,take equal parts of about four vegetables1 any that you like4 ,slice and cook in plain water until tender4 ,when done add enough water or hot milk to make it of the right consistency4 ,season to taste4 ,one of the constituents may be starchy1 such as potatoes1 barley or rice1 but the rest should be succulent vegetables4 ,,combinations4 ,the succulent vegetables may be combined with all other foods4 ,they go well with flesh or milk or nuts or starchy foods4 ,with flesh or nuts they make a very satisfying meal4 ,they may be taken with fruit4 ,the tomato grows as a vegetable1 but for practical purposes it is a fruit4 ,the tomato combines well with protein1 but not so well with the starchy foods4 ,,salad ,,vegetables4 ,if possible1 salads should be made entirely of raw vegetables and raw fruits4 ,the chief salad vegetables are celery1 lettuce1 tomatoes1 cucumbers1 cabbage1 onions and garlic1 the two last mentioned being used for flavoring4 ,dr4 ,tilden1 who has done much to popularize raw vegetable salads1 has a favorite1 which he calls by his own name4 ,it is equal parts of lettuce1 tomatoes and cucumbers1 with a small piece of onion4 ,chop up coarse and dress with salt and olive oil and lemon juice4 ,this is all right for those who like it1 but many do not care for such a complex salad with such dressing4 ,some of the combination salads that are served are wonderful mixtures1 containing as many as seven or eight vegetables and a complex dressing4 ,raw onions are too irritating to use in large quantities1 and the same is true of garlic4 ,the best salads contain but two or three ingredients4 ,take any two of the vegetables mentioned1 such as lettuce and tomatoes2 lettuce and cucumbers2 cabbage and celery2 celery and tomatoes1 or eat simply one of these green vegetables raw4 ,it is a good thing to eat some of those salad vegetables daily4 ,if your digestion is excellent1 you may occasionally take raw carrots or turnips1 and a few raw spinach leaves are tasty for a change4 ,never mind if people tease you about eating grass1 for it helps you to keep well4 ,dress the raw vegetables as your taste allows4 ,most people want some salt1 or salt and lemon juice1 or a little sugar1 or cream1 or salt and olive oil1 or salt1 olive oil and lemon juice1 or mayonnaise on their salad vegetables4 ,some eat them without any dressing and the flavor is excellent4 ,tasty salad can be made of fruit and vegetables1 using no dressing1 but strewing some nuts over the dish4 ,on warm days1 such a salad makes a satisfactory lunch4 ,it is all right to make a fruit and vegetable salad4 ,instead of using tomatoes1 take strawberries1 apples1 grapes1 or any other acid fruit4 ,these fruits may be combined with cabbage1 lettuce1 celery or cucumbers4 ,do not mix too many foods in a meal1 for to do so is indicative of poor taste4 ,those with refined palates like simple meals1 and there is no reason for making salads so complex1 when simplicity is a requirement for building health4 ,however1 a complex salad made of raw vegetables and raw juicy fruits does not play so much havoc as a mixture of concentrated foods4 ,lettuce and celery are the most satisfactory salad vegetables to mix with fruits4 ,people who eat raw fruits do not need to eat the raw salad vegetables1 for fruits and vegetables supply the same salts4 ,those who avoid both raw fruits and raw vegetables are not treating their bodies fairly4 ,the vegetable salads are most satisfactory when taken in combination with flesh1 nuts or eggs1 together with cooked succulent vegetables4 ,they may be eaten with starchy foods1 but then they should contain little or no acid4 ,,chapter ,,xiv4 ,,cereal ,,foods4 ,carbohy- ,water ,protein ,fat drates ,ash ---------------------------------------- ---------------------------- ,barley4 #aj4i #ab4d #a4h #gb4e #b4d ,buckwheat4 #ab4f #aj4j #b4b #gc4b #b4j ,corn4 #i4c #i4i #b4h #gf4c #a4e ,kafir corn4 #af4h #f4f #c4h #gj4f #b4b ,oats4 #aa4j #aa4h #e4j #fi4b #c4j ,rice4 #ab4d #g4d 4#d #gi4d 4#d ,rye4 #aa4f #aj4f #a4j #gc4g #a4i ,wheat1 spring4 #aj4d #ab4e #b4b #gc4j #a4i ,wheat1 winter4 #aj4e #aa4h #b4a #gc4h #a4h ,first patent flour4 #aj4ee #aa4jh #a4ae #gf4he #j4cg ,whole wheat flour4 #aj4ha #ab4bf #b4bd #gc4fg #a4jb ,graham flour4 #h4fa #ab4fe #b4dd #gd4eh #a4gb ,bread1 ordinary white4 #cg4fe #aj4ac 4#fd #ea4ad 4#dd ,bread1 whole wheat4 #da4ca #aj4fj #a4jd #df4aa 4#id ,bread1 ,graham4 #db4bj #aj4fe #a4ab #dd4eh #a4de ---------------------------------------- ---------------------------- ,the cereal foods are important because of their wide distribution and the ease with which they can be prepared and utilized as food4 ,they are very productive and need but little care and hence are a cheap food4 ,the body can digest and absorb sugar and starch more completely than any other kind of food4 ,all civilized people have a favorite cereal4 ,the ,chinese and ,japanese use rice very extensively1 and this grain is growing in favor with us4 ,white people generally prefer wheat1 which is an excellent grain that has been used by man for thousands of years4 ,it has been found in ancient ,egyptian tombs1 and it is so retentive of life that it has started to grow after lying dormant for several thousand years4 ,truly it is a worthy food for man4 ,the table of cereals should be carefully studied4 ,it will be seen that the grains contain much starch1 a little fat1 and considerable protein4 ,they also carry sufficient of salts1 but only a small amount of water4 ,please note further that patent flour loses nearly all of its salts4 ,patent flour is the product that is left after all the bran and practically all of the germ have been removed from the wheat4 ,whole wheat flour1 or entire wheat flour1 is the name given to the flour that has had a great part of the outer covering of the wheat kernel removed4 ,it is a misnomer4 ,graham flour1 named after ,dr4 ,graham1 is the product of the whole wheat kernel1 and it will be noted that it is richer in salts and protein than the white flour and the whole wheat flour4 ,the whole wheat flour and ,graham flour we find on the market are often the result of blending1 which is also true of the patent flour4 ,as we would expect1 the various breads are rich or poor in salts according to the flours from which they are made4 ,all the cereals are good foods1 but inasmuch as wheat and rice are used most extensively1 they will receive more attention than the rest4 ,wheat is perhaps the best and most balanced of all our cereals4 ,the whole wheat with the addition of a little milk is sufficient to support life indefinitely4 ,it is one of the foods of which people never seem to tire4 ,tiring of food is often an indication of excess4 ,it is with food as with amusement1 if we get too much we become blase4 ,those who eat in moderation are content with simple foods1 but those who eat too much want a great variety1 as a rule4 ,there are beef gluttons1 who are satisfied with their flesh and liquor1 but this is because the meats are so stimulating4 ,inasmuch as we use so much wheat1 it is important that we use it properly4 ,today people want refined foods1 and in refining they spoil many of our best food products4 ,sugar is too refined for health1 rice suffers through refinement1 and so does wheat4 ,the wheat kernel contains all the elements needed to support life4 ,in making fine white flour of it1 at least three-fourths of the essential salts are removed4 ,this robs the wheat of a large part of its life-imparting elements1 and makes of it starvation food4 ,if much white bread is consumed it is necessary to supplement it by taking large quantities of fresh fruits and vegetables1 not necessarily in the same meal1 in order to get the salts that have been removed in the process of milling4 ,the salts are found principally in the coats of the wheat1 and in removing these coats and the germ1 not only the salts1 but considerable protein is lost4 ,in other words1 we remove most of the essential salts and a considerable part of the building material of the wheat1 and then we eat the inferior product4 ,the finer and whiter the flour1 the poorer it is4 ,white flour has a very high starch content4 ,the products made from it are quite tasteless and lacking in flavor1 unless flavoring is added4 ,those who are used to whole wheat products find the white bread flat4 ,it is possible to consume large quantities of white bread1 and yet not be satisfied4 ,there is something lacking4 ,whole wheat bread is more satisfying and therefore the danger of overeating of it is not so great4 ,the advocates of white flour say that the bran is too irritating for the bowels and for this reason it should be rejected4 ,there is no danger in eating the entire kernel1 after it is ground up4 ,the particles of bran are so fine that they do no harm4 ,the intestines were evidently intended for a little roughage1 and it might as well come partly from wheat as from other sources4 ,the gentle stimulation produced by the bran helps to keep the intestines active4 ,it is noticeable that consumption of very refined foods leads to constipation4 ,bran bread and bran biscuits are prescribed for constipation4 ,this is just as bad as removing the bran entirely4 ,man has never been able to improve on the composition of the wheat berry4 ,when an excess of bran is eaten1 it causes too great irritation and in the end the individual is worse off than before4 ,the after effect of irritation is always depression and sluggishness4 ,recent experiments seem to show that it is not the coarseness of the bran that causes activity of the bowels1 but that some of the contained salts are laxative1 for the same results have been obtained by soaking the bran in water and drinking the liquid4 ,the products of refined flour are more completely and easily digested than the whole wheat products4 ,however1 by eating in moderation and masticating well every normal person is able to take good care of whole wheat products1 and the benefit of using the entire grain is so great that we should hesitate about continuing the use of the refined flours and white breads4 ,in the ,french army it has been found that when the soldiers are fed on refined flour products they are not so well nourished as when they have whole wheat products1 and that they must have more of other foods to supplement the impoverished breadstuffs4 ,it is difficult to get people to realize how important it is to give the tissue salts with the foods4 ,salts are absolutely essential to vital activity1 and a lack of salts always results in mental and physical depression and even in disease4 ,no matter what adults are given1 children should not be fed on white flour products4 ,they need all the salts in the wheat4 ,depriving them of salts retards their development and results in decaying teeth and poor bone formation1 among other things4 ,they do not feel satisfied with their white flour foods4 ,therefore they overeat and get indigestion1 catarrh1 adenoids and various other ills4 ,it is not difficult for people with observing eyes to note the difference in satisfaction of children after they get impoverished foods and the natural foods4 ,anemia is very common among children1 especially among the girls4 ,the chief reason is impoverished foods4 ,salts can be used by the animal organism only after they have been elaborated by the vegetable kingdom4 ,to remove all the iron from wheat and then give inorganic iron1 which can not be assimilated1 in its stead1 is the height of folly4 ,by all means1 use less of the white flour and more of the entire wheat flour4 ,if the white flour habit can not be given up1 take enough raw fruit and vegetables to make up for the loss of salts in milling4 ,when rice is properly prepared it digests very easily4 ,it is a little poor in protein1 but this can be remedied by taking some milk in the same meal4 ,the rice we ordinarily get is inferior to the natural product4 ,first they remove the bran4 ,then the flour is taken off4 ,then it is coated with a mixture of glucose and talcum and polished4 ,all this trouble is taken to make it appeal to the eye4 ,this impoverished rice is lacking in salts4 ,it will not support people in health4 ,in the countries where polished rice is fed in great quantities1 they suffer a great deal from degenerative diseases4 ,one of these is beri-beri1 in which there are muscular weakness and degeneration1 indigestion1 disturbances of the heart and often times anasarca4 ,when people suffering from this disease are given those parts of the rice grain lost in making polished rice1 they recover4 ,this is proof enough that the cause of the disease is the impoverished food4 ,the rice that should be used is brown and unpolished4 ,when it is cooked it looks quite white4 ,it is very satisfying4 ,rye is extensively used in some lands4 ,the bread is very good4 ,oats are largely devoured in ,scotland4 ,corn bread is a favorite food in the southern part of our country4 ,the negroes are fond of corn and pork with molasses1 which is far from an ideal combination in warm climates4 ,,preparations4 ,wheat makes the best bread because it contains gluten4 ,among proteins gluten is unique1 because it is so elastic and after it has stretched it has a tendency to retain its place4 ,this is what makes bread so porous4 ,there are various meals or flours that can not be made into bread1 or even dough1 because they lack compounds which will act as frame work4 ,bread can be made in many ways4 ,the chief question for the housewife to decide is whether to make the bread from entire wheat flour or from patent flour4 ,they are so different in value that a decision should not be difficult4 ,it is also necessary to decide whether to use yeast bread or some other kind4 ,yeast bread is made essentially from flour1 water and yeast in the presence of heat4 ,there are so many ways of making bread of this kind that a recipe is not necessary4 ,the amount of salt to be added depends upon individual taste4 ,some like to set their yeast working in part potato1 part flour4 ,others use milk instead of water4 ,some add shortening4 ,and nearly all women believe that their own bread is the best4 ,yeast is made up of myriads of little plants or fungi1 which thrive on the sugary part of the flour4 ,they convert this into alcohol and carbonic acid gas4 ,the alcohol is practically all gone before the bread is brought to the table4 ,the gas raises the bread1 assisted by the expansion of the water in the dough when it is placed in a hot oven4 ,the yeast consumes a great deal of the nutritive part of the flour4 ,this may amount to from #e to #h per cent4 of the food value1 and ,i have read that sometimes it is as high as #bj per cent4 ,liebig said that the fermentation destroyed enough food material daily in ,germany to supply #djj1jjj people with bread4 ,however1 yeast bread is very agreeable to the taste and therefore is probably worth more than the unfermented product4 ,one objection to yeast bread is that all the yeast is not killed in baking1 and the alcoholic fermentation may start again in the stomach4 ,if the bread is turned into zwieback this is remedied4 ,fresh bread is not fit to eat1 for it is very rarely properly masticated and if it is merely moistened and converted into a soggy mass in the mouth it is hard to digest4 ,unleavened bread is made by making the flour into a paste1 rolling out thin and baking well4 ,any kind of flour may be used4 ,this is the passover bread of the ,jews4 ,dr4 ,graham's bread was made by mixing ,graham flour with water1 without any leavening1 mixing the dough thoroughly1 putting this aside several hours and baking4 ,macaroni and spaghetti are made by mixing durum wheat flour with water1 without any leavening4 ,with the addition of eggs we get commercial noodles4 ,the paste is moulded as desired4 ,all bread stuffs should be well baked44 ,the baking turns part of the starch into dextrine1 which is easy to digest4 ,biscuits should be placed into a hot oven1 but bread should be put into an oven moderately heated1 otherwise the crust forms too quickly4 ,whenever a light product is desired1 whether it is bread1 biscuit or cake1 sift the flour over and over again to get it well impregnated with air4 ,the more air it contains the more porous will be the finished product4 ,five or six siftings will suffice4 ,unleavened breads of excellent flavor can be made by using either cream or butter as shortening1 rolling the bread very thin1 like crackers1 and baking thoroughly4 ,shredded wheat biscuits1 puffed wheat and puffed rice1 flaked wheat and flaked corn are some of the good foods we can purchase ready made4 ,most of them should be placed in a warm oven long enough to crisp4 ,masticate thoroughly and take them with either butter or milk1 or both4 ,it is best to take the milk either before or after eating the cereal4 ,sugar should not be added to these foods4 ,those who are not hungry enough to eat them without sugar should fast until normal hunger returns4 ,baking powder bread is very good4 ,the essentials are well sifted flour1 liquid1 good baking powder1 quick mixing and a hot oven4 ,the following recipe1 recommended by ,dr4 ,tilden1 is good3 ,to a quart of very best flour1 which has been sifted two or three times1 add a little salt and a heaping teaspoonful of baking powder4 ,sift again three times4 ,then add one or two tablespoonfuls of soft butter4 ,mix rapidly into a rather stiff dough with unskimmed milk4 ,the dough should be rolled thin1 and cut into small biscuits or strips4 ,put into a pan and bake in a hot oven until there is a crisp crust on bottom and top1 which will take about twenty minutes4 ,the more thoroughly and quickly the dough is mixed1 the better the result4 ,these biscuits or bread sticks are good1 always best when made rather thin1 not to exceed an inch in thickness after being baked4 ,when an attempt is made to bake in the form of a fairly thick loaf it is generally a failure4 ,use the proportions of white and whole wheat flours desired4 ,if more butter or some cream is added and it is rolled out thin1 it serves very well for the bread part of shortcake4 ,toast3 ,slice any kind of bread fairly thin1 preferably stale bread4 ,place the slices into a moderately hot oven and let them remain there until they are crisp through and through4 ,the scorched bread that is generally served as toast is no better than untoasted bread4 ,whole wheat muffins3 ,one cup whole wheat flour2 one cup white flour2 one-fourth cup sugar2 one teaspoonful salt2 one cup milk2 one egg2 two tablespoonfuls melted butter2 four teaspoonfuls baking powder4 ,mix dry ingredients2 add milk gradually1 then eggs and melted butter4 ,put into gem pans and bake in hot oven for twenty-five minutes4 ,ginger bread3 ,one cup molasses2 one and three-fourths teaspoons soda2 one-half cup sour milk2 two cups flour2 one-half teaspoon salt2 one-third cup butter2 two eggs2 two teaspoonfuls ginger4 ,put butter and molasses in sauce pan and heat until boiling point is reached4 ,remove from fire1 add soda and beat vigorously4 ,then add milk1 egg well beaten1 and remaining ingredients mixed and sifted4 ,bake twenty-five minutes in buttered1 shallow pan in moderate oven4 ,custard3 ,three cups milk2 three eggs2 one-half cup sugar2 one-half teaspoonful vanilla2 pinch of salt4 ,beat eggs1 add sugar and salt2 then add scalded milk and vanilla2 mix well4 ,pour into cups1 place them in a pan of hot water in oven and bake twenty to twenty-five minutes4 ,serve cold4 ,custard may also be cooked in double boiler or baked in a large pan4 ,this is not a cereal dish1 but the next one is4 ,rice custard3 ,to well cooked rice add a few raisins and a small amount of sugar4 ,the raisins can be cooked with the rice or separately4 ,place the rice and raisins in a baking dish1 pour over an equal amount of raw custard and bake as directed for custard4 ,bake in either individual cups or pan4 ,when done the layer of custard is on top and the rice and raisins on the bottom4 ,macaroni and cheese3 ,three-fourths cup macaroni broken in pieces2 two quarts boiling water2 one-half table-spoonful salt4 ,cook macaroni in salted water twenty minutes1 or longer if necessary to make it tender2 drain4 ,put layer of macaroni in buttered baking dish2 sprinkle with cheese1 and repeat1 making the last or top layer of cheese4 ,pour in milk to almost cover4 ,put into oven and bake until the top layer of cheese is brown4 ,corn bread3 ,two cups corn meal2 one-half cup wheat flour2 one tablespoonful sugar2 one-half teaspoonful salt2 two teaspoonfuls baking powder2 two eggs2 one and three-fourths cups milk4 ,sift corn meal1 flour1 baking powder1 salt and sugar together four or five times2 add eggs and milk2 stir well1 pour into a hot buttered pan2 smooth the top with a little melted butter to crisp the crust4 ,bake a good brown in hot oven4 ,another recipe for corn bread is3 ,to one cup of wheat flour1 add two cups of corn flour2 two eggs2 one heaping teaspoonful butter or cottolene2 one heaping teaspoonful baking powder2 one pinch soda1 a scant fourth teaspoonful2 one-half teaspoonful salt4 ,prepare and make into batter with milk and bake as directed in first recipe4 ,corn mush3 ,cook corn meal in plain water until it is done4 ,it may be cooked over the fire1 in a fireless cooker or in a double boiler4 ,serve with rich milk2 add a little salt if desired4 ,oatmeal3 ,put into a double boiler and let it cook until it is very tender4 ,it can also be cooked in a fireless cooker over night4 ,it requires several hours cooking before it is fit to eat4 ,all foods of this nature should be thoroughly cooked1 and they may all be made into porridge1 which is better4 ,the objection to all mushy foods is that they are hardly ever properly masticated4 ,the result is that they ferment in the alimentary tract1 especially when they are eaten with sugar1 as they generally are4 ,it is best to take the mushy foods with milk and a little salt or with butter4 ,eaten in this way there is not such tendency to overeat as when sugar is used4 ,children especially eat more of these foods than is good for them if they are allowed to take them with sweets4 ,porridge is more diluted than the mushes and hence the danger of overeating is not so great4 ,boiled rice3 ,the best way to cook it is in a double boiler or a fireless cooker4 ,every grain should be tender4 ,cook it in plan water4 ,it is not necessary to stir1 but if the rice becomes dry add some more water4 ,if rice and milk are desired1 warm the milk and add when the rice is done4 ,serve like oatmeal4 ,putting sugar on cereals is nonsense4 ,they are very rich in starch and sugar is about the same as starch4 ,sugar stimulates the appetite1 and consequently people who use it on cereals overeat of this concentrated food4 ,rice and raisins3 ,this is prepared the same as boiled rice1 except that raisins are added to the rice and water when first put on to cook4 ,with milk this makes a good breakfast or lunch4 ,,combinations4 ,starches of the cereal order may be eaten in combination with fats1 such as cream1 butter1 olive oil and other vegetable oils4 ,they combine well with all the dairy products1 such as milk and cheese4 ,starches combine well with nuts4 ,take a piece of whole wheat zwieback and some pecans1 chew both the bread and the nuts well and you will find this an excellent meal4 ,there is nothing incompatible about eating cereals with flesh1 but it generally leads to trouble1 for people eat enough meat for a meal1 and then they eat enough starch for a full meal4 ,this overeating is injurious4 ,besides1 starch digestion and meat digestion are different and carried on in different parts of the alimentary tract1 so it is best to eat starchy foods and meats at different meals4 ,those who eat in moderation may eat starch and flesh in the same meal without getting into trouble4 ,in winter it is all right to take starch with the sweet fruits4 ,it is best to avoid mixing acid fruits and cereals4 ,even healthy people find that a breakfast of oranges and bread does not agree as well as one of milk and bread4 ,the saliva1 which contains ptyalin1 is secreted in the mouth4 ,the ptyalin starts starch digestion1 but it does not work in the presence of acid4 ,eating acid fruits makes the mouth acid temporarily1 and consequently the starch does not receive the benefit it should from mouth digestion4 ,the result is an increased liability to fermentation in the alimentary tract4 ,to get the best results it is absolutely necessary to masticate all starchy foods well4 ,if this is not done it is merely a question of time until there is indigestion1 generally accompanied by much acidity and gas production4 ,this condition is a builder of many ills4 ,recipes for pies and cakes are not given in this book4 ,the less these compounds are used the better4 ,they are very popular and can be made according to directions in conventional cook books4 ,pies should be made with thin crusts1 which should be baked crisp both on bottom and top4 ,the best cakes are the plain ones4 ,when desserts are eaten1 less should be taken of other foods4 ,most people make the mistake of eating more than enough of staple foods and then they add insult to injury by partaking of dessert4 ,,chapter ,,xv4 ,,tubers4 ,pro- ,carbohy- ,calories ,water tein ,fat drates ,ash per lb4 ---------------------------------------- ---------------------------- ,potato444444444444 #gh4c #b4b #j4a #ah4j #a4j #cge ,sweet potato444444 #ea4i #c4j #b4a #db4a 4#i #ibe ,jerusalem artichoke4 #gh4g #b4e #j4b #ag4e #a4a ,the two tubers that are of chief interest are the ,irish potato and the sweet potato4 ,the former is easily and cheaply grown on vast areas of land and therefore forms a large part of the food of many people4 ,properly prepared it is easily digested and very nourishing4 ,the sweet potato is a richer food than the ,irish potato1 but on account of its high sugar contents people soon weary of it4 ,the southern negroes are very fond of this food4 ,like all other starches1 potatoes must be thoroughly masticated1 or they will disagree in time4 ,potatoes are of such consistency that they are easily bolted without proper mouth preparation4 ,in time the digestive organs object4 ,a new tuber is receiving considerable attention4 ,it is the dasheen4 ,it is said to be of very agreeable flavor1 mealy after cooking1 and produces tops that can be used in the same manner as asparagus4 ,the dasheen requires a rather warm climate for its growth4 ,,preparation4 ,baking3 ,all the tubers may be baked4 ,clean and place in the oven2 bake until tender4 ,a medium sized potato will bake in about an hour4 ,if the potatoes are soggy after being baked they are not well flavored4 ,to remedy this1 run a fork into them after they have been in the oven for a while2 this allows some of the steam to escape and the potatoes become mealy4 ,when a fork can easily be run into the potato1 it is well enough done4 ,if the potatoes are well cleaned1 there is no objection to eating a part of the jacket after they are baked4 ,the finest flavoring is right under the jacket4 ,this part contains a large portion of the salts4 ,boiling3 ,all tubers may be boiled4 ,it is best to keep the jacket on1 otherwise a great deal of both the salts and the nourishment is lost4 ,if the potatoes boiled in the jacket seem too highly flavored1 cut off one of the ends before placing them in the water4 ,it takes about thirty or forty minutes to boil a medium sized ,irish potato4 ,test with a fork1 the same as baked potato1 to find if done4 ,potatoes should never be peeled and soaked4 ,if they are to be boiled without the jacket1 they should be cooked immediately after being peeled4 ,steamed potatoes are good4 ,there is no objection to mashing potatoes and adding milk1 cream or butter1 provided they are thoroughly masticated when eaten4 ,if the potatoes are mashed1 this should be so thoroughly done that not a lump is to be found4 ,potatoes cooked in grease are an abomination4 ,the grease ruins a part of the potato and makes the rest more difficult to digest4 ,potato chips1 ,french fried potatoes and ,german fried potatoes are too hard to digest for people who live mostly indoors4 ,they should be used very seldom4 ,,combinations4 ,potatoes are best eaten in combinations such as given for cereals4 ,they are commonly taken with meat and bread4 ,this combination is one of the causes of overeating4 ,occasionally they may be eaten with flesh1 but this should not be a habit4 ,take them as the main part of the meal4 ,baked potatoes and butter with a glass of milk make a very satisfying meal4 ,a good dinner can be made of potatoes with cooked succulent vegetables and one or two of the raw salad vegetables1 with the usual dressings4 ,it is best not to eat potatoes and acid fruits in the same meal4 ,in selecting food it is well to remember that as a general rule but one heavy1 concentrated food should be eaten at a meal1 for when two1 three or even four concentrated foods are partaken of1 the appetite is so tempted and stimulated by each new dish that before one is aware of it an excessive amount of food has been ingested4 ,,chapter ,,xvi4 ,,fruits4 ,pro- ,etherial ,carbohy- ,calories ,water tein ,extracts drates ,ash per lb4 ---------------------------------------- ---------------------------- ,apples44444444444 #hd4f #j4d #j4e #ad4b #j4c #bij ,bananas4444444444 #ge4c #a4c #j4f #bb4j #j4h #dfj ,figs1 fresh444444 #gi4a #a4e 444 #ah4h #j4f #chj ,lemons44444444444 #hi4c #a4j #j4g #h4e #j4e #bje ,muskmelons4444444 #hi4e #j4f 444 #i4c #j4f #ahe ,oranges4444444444 #hf4i #j4h #j4b #aa4f #j4e #bdj ,peaches4444444444 #hi4d #j4g #j4a #i4d #j4d #aij ,pears444444444444 #hj4i #a4j #j4e #ag4b #j4d 444 ,persimmons4444444 #ff4a #j4h #j4g #ca4e #j4i #fcj ,rhubarb1 stalk444 #id4d #j4f #j4g #c4f #j4g #aje ,strawberries44444 #ij4d #a4j #j4f #g4d #j4f #ahj ,watermelon4444444 #ib4d #j4d #j4b #f4g #j4c #adj ,dried ,fruits3 ,apples44444444444 #bf4a #a4f #b4b #fh4a #b4j #acej ,apricots444444444 #bi4d #d4g #a4j #fb4e #b4d #abij ,citrons4444444444 #ai4j #j4e #a4e #gh4a #j4i #aebe ,dates444444444444 #ae4d #b4a #b4h #gh4d #a4c #afae ,figs4444444444444 #ah4h #d4c #j4c #gd4b #b4d #adge ,prunes44444444444 #bb4c #b4a 444 #gc4c #b4c #adjj ,raisins4444444444 #ad4f #b4f #c4c #gf4a #c4d #afje ,currants444444444 #ag4b #b4d #a4g #gd4b #d4e #adie ---------------------------------------- ---------------------------- ,apricots1 avocados1 blackberries1 cherries1 cranberries1 currants1 gooseberries1 grapes1 huckleberries1 mulberries1 nectarines1 olives1 pineapples1 plums1 raspberries and whortleberries are some of the other juicy fruits4 ,they are much like the apple in composition1 containing much water and generally from #f to #ae per cent of carbohydrates 7sugar74 ,olives and avocados are rich in oil4 ,you may classify rhubarb1 watermelons and muskmelons as vegetables1 if you wish4 ,on the table they seem more like fruit1 which is the reason they are given here4 ,melons are fine hot weather food4 ,they are mostly water1 which is pure4 ,during hot weather it is all right to make a meal of melons and nothing else1 at any time4 ,the melons are so watery that they dilute the gastric juice very much4 ,the result is that when eaten with concentrated foods they are liable to repeat1 which indicates indigestion4 ,fruits are not generally eaten for the great amount of nourishment to be obtained from them4 ,they are very pleasant in flavor and contain salts and acids which are needed by the body4 ,the various fluids of the body are alkaline1 and the fruits furnish the salts that help to keep them so4 ,a few secretions and excretions are naturally acid4 ,sometimes the body gets into a too acid state1 but that is very rarely due to overeating of fruit4 ,it is generally caused by pathological fermentation of food in the alimentary tract4 ,the salts and acids of fruits are broken up in the stomach and help to form alkaline substances4 ,the water of the fruit is very pure1 distilled by nature4 ,the acid fruits are refreshing and helpful to those who have a tendency to be bilious4 ,fruits are cleansers1 both of the alimentary tract and of the blood4 ,fruits grow most abundantly in warm climates and that is where they should be used most4 ,in temperate climates they should be eaten most freely during warm weather4 ,young1 vigorous people can eat all the fruit they wish at all seasons1 within reason4 ,thin1 nervous people1 and those who are well advanced in years should do most of their fruit eating in summer4 ,in winter there is a tendency to be chilly after a meal of acid fruit4 ,in summer such meals do not add to the burden of life by making the partaker unduly warm4 ,the apple is perhaps the best all-round fruit of all4 ,it is grown in many lands and climates4 ,it is possible to get apples of various kinds1 from those that are very tart to those that are so mild that the acid is hardly perceptible to the taste4 ,stout people can eat sour apples with benefit4 ,thin1 fidgety ones should use the milder varieties4 ,the juice from apples1 sweet cider1 freshly expressed1 is a very pleasant drink1 and may be taken with fruit meals4 ,the avocado is a good salad fruit4 ,it is quite oily4 ,a combination of avocado and lettuce makes a good salad4 ,thanks to rapid transportation1 the banana has become a staple4 ,it is quite commonly believed that bananas are very starchy and rather indigestible4 ,this may be true when they are green1 but not when they are ripe4 ,green bananas are no more fit for food than are green apples4 ,ripe bananas are neither starchy nor indigestible4 ,when the banana is ripe it contains a trace of starch1 all the rest having been changed to sugar4 ,a ripe banana is mellow and sweet1 but firm4 ,the skin is either entirely black1 or black in spots1 but the flesh is unspotted4 ,the best bananas can often be purchased for one-half of the price of those that are not yet fit to eat4 ,bananas are a rich food4 ,weight for weight they contain more nourishment than ,irish potatoes4 ,a few nuts or a glass of milk and bananas make a good meal4 ,bananas contain so much sugar that it is not necessary to eat bread or other starches with them4 ,those with normal taste will not spoil good bananas by adding sugar and cream4 ,when well masticated the flavor is excellent and can not be improved by using dressings4 ,be sure that the children have learned to masticate well before giving bananas1 and then give only ripe ones4 ,the flesh of the banana is so smooth and slippery that children often swallow it in big lumps1 and then they frequently suffer4 ,lemonade may be taken with fruit or flesh meals4 ,as usually made it is quite nourishing1 for it contains considerable sugar4 ,those who are troubled with sluggish liver may take it with benefit1 but the less sugar used the better4 ,other fruit juices may be used likewise1 but they should be fresh4 ,if they are bottled1 be sure that no fermentation is taking place in them4 ,these juices may be served with the same kind of meals as lemonade4 ,most of them require dilution4 ,grape juice is very rich and a large glassful of the pure juice makes a good summer lunch4 ,it should be sipped slowly4 ,those who like the combination may make a meal of fruit juice mixed with milk1 half and half4 ,grapes and strawberries1 which are relished by most1 disagree with some people4 ,the skin of the ,concord grape should be rejected1 for it irritates many4 ,if they are relished1 the skins of most fruits may be eaten4 ,when peeled apples lose a part of their flavor4 ,olives are generally eaten pickled4 ,the fruit in its natural state tastes very disagreeable to most people4 ,the ripe olive is superior in flavor to the green1 which is not usually relished at first4 ,the sweet fruits1 by which we mean dried currants1 raisins1 figs and dates1 and bananas should be classed with them1 serve the body in the same way as do the breadstuffs1 and may be substituted for starches at any time4 ,they may be eaten at all seasons of the year1 but are used most during cold weather4 ,a moderate amount of them may be eaten with breadstuffs1 or they may be taken alone1 or with milk1 or with nuts1 or with acid fruit4 ,they are very nourishing so it does not take much of them to make a meal4 ,to get the full benefit1 masticate thoroughly4 ,they contain sugar in its best form1 sugar that not impoverished by being deprived of its salts4 ,grape sugar needs very little preparation before it enters the blood4 ,starch and sugar are of equal value as nourishment4 ,it seems that the sugar is available for energy sooner than the starch4 ,americans generally weary quickly of sweet foods1 though they consume enormous quantities of refined sugar1 but in tropical countries figs and dates are staple in many places and the inhabitants relish them day in and day out as we relish some of out staples4 ,it is a matter of habit4 ,those who do not surfeit themselves do not weary quickly of any particular article of diet4 ,,preparation ,most fruits are best raw4 ,then their acids and salts are in their most available form4 ,those who become uncomfortable after eating acid fruit may know that they have abused their digestive organs and they should take it as an indication to reduce their food intake1 simplify their diet1 masticate better and eat more raw food4 ,those who overeat of starch or partake of much alcohol cultivate irritable stomachs1 which object to the bracing fruit juices4 ,for the sake of a change fruits may be cooked4 ,the more plainly they are cooked the better4 ,always use sugar in moderation1 no matter whether the fruit is to be stewed or baked4 ,to stew fruit1 clean and if necessary peel4 ,stew in sufficient water until tender4 ,when almost done add what sugar is needed4 ,when stewed thus less sugar is required than if the sweetening is done at the start4 ,stewed fruit can be sweetened by adding raisins1 figs or dates4 ,this is relished by many4 ,figs and dates stewed by themselves are too sweet for many tastes4 ,this can be remedied by making a sauce of figs or dates with tart apples or any other acid fruit that appeals in such combinations4 ,baked apple3 ,place whole apples in large1 deep pan2 add about one-third cup of water and one and one-half teaspoonfuls sugar to each apple4 ,put into oven and bake until skins burst and the apples are well done4 ,serve with all the juice4 ,boiled apple3 ,place whole apples in a stewing pan2 add two teaspoonfuls sugar and one cup or more of water to each apple2 use less sugar if desired4 ,cover the vessel tightly and boil moderately until the skins burst and the apples are well done4 ,all stewed fruits should be well done4 ,avoid making the fruit sauces too sweet4 ,stewed prunes3 ,a good prune needs no sweetening4 ,stew until tender4 ,it is a good plan to let the prunes soak a few hours before stewing them4 ,raisins may be treated in the same way4 ,prunes may be washed and put into a dish2 then add hot water enough to about half cover them2 cover the dish very tightly and put aside over night4 ,the prunes need no further preparation before being eaten4 ,if the covering is not tight it will be necessary to use more water4 ,raisins and sundried figs may be treated in the same way4 ,unfortunately1 most of our dried fruit is sulphured4 ,sulphurous acid fumes are employed1 and you may be sure that this does the fruit no good4 ,if you can get unsulphured fruit1 do so4 ,the sulphuring process is popular because it acts as a preservative and it is profitable because it allows the fruit to retain more water without spoiling than would be possible otherwise4 ,canning fruit3 ,it is very easy to can fruit1 but it requires care4 ,select fruit that is not overripe4 ,the work room should be clean and so should the cans and covers4 ,it is not sufficient to rinse the cans in clean water4 ,both the jars and the covers should be taken from boiling water immediately before being used4 ,use only sound fruit1 cook it sufficiently1 adding the sugar when the fruit is almost done4 ,if you cook the fruit in syrup1 do not have a heavy syrup4 ,put into jar while piping hot1 filling the jar as full as possible1 put on the cover immediately1 turning until it fits snugly2 turn jar upside down for a few hours to see if it leaks2 tighten again and put in cool place4 ,an even better way1 especially for berries1 is to fill the jar with fruit1 pour syrup over them1 put the jars into a receptacle containing water and let this water boil until the berries are done2 then fill the jars properly and seal4 ,some berries that lose their color when cooked in syrup retain it when treated this way4 ,canned fruits are not as good as the fresh ones1 but better than none4 ,be sure that they are not fermenting when opened4 ,when proper care is exercised a spoiled jar is a rarity4 ,if there is any doubt about the fruit1 scald and cool before using4 ,this destroys the ferments4 ,fresh fruit is the best4 ,next comes fruit recently stewed or baked4 ,if other fruit can not be obtained1 get good dried fruit and stew it4 ,,combinations4 ,fruits may be combined with almost any food1 except that which is rich in starch1 and even that combination may be used occasionally1 although it is not the best4 ,i have seen people who were supposed to be incurable get well when their breakfasts were mostly apple sauce and toast4 ,however1 sick people should avoid such combining entirely and healthy ones most of the time4 ,breakfasting on cereals and fruit is a mistake4 ,those who eat thus may say that they feel no bad results1 but time will tell4 ,nowhere in our manner of feeding does nature demand of a healthy human being that he walk the chalk line4 ,all she asks is that he be reasonable4 ,so if you feel fine and want a shortcake for dinner take it4 ,but the shortcake should be the meal1 not the end of one that has already furnished too much food4 ,fruit combines well with both milk and cheese4 ,the impression to the contrary that has been gained from both medical and lay writers is due to false deductions based on premises not founded on facts4 ,milk and fruit1 and nothing else1 make very good meals in summer4 ,fruit salads3 ,a great variety of these salads can be made4 ,take two or three of the juicy fruits1 slice and mix4 ,dress with a little sugar1 or salt and olive oil1 or simply olive oil1 or no dressing4 ,some like a dressing of sour cream or of cottage cheese rather well thinned out4 ,raisins and other sweet fruits may also be used4 ,ripe banana may be one of the ingredients4 ,such a salad may be eaten with a flesh or nut meal1 or it may be used as a meal by itself4 ,fruit and cottage cheese make a meal that is both delicious and nourishing4 ,a fruit salad strewed with nuts does the same4 ,strawberries and sliced tomatoes dressed with cottage cheese make a good meal4 ,lettuce1 celery and tomatoes may be used in fruit salads4 ,a few fruit salads to serve as examples are3 ,apples1 grapes and lettuce2 peaches1 strawberries and celery2 bananas1 pineapples and nuts2 strawberries1 tomatoes and lettuce4 ,combine to suit taste and dress likewise1 but avoid large quantities of cream and sugar1 not only on your salads1 but on all fruits4 ,no acid should be necessary1 but if it is desired1 use lemon juice or incorporate oranges as a part of the salad4 ,,chapter ,,xvii4 ,,oils ,,and ,,fats4 ,oils and fats are the most concentrated foods we have4 ,weight for weight1 they contain more than twice as much fuel or energy value as any other food4 ,taken in moderation they are easily digested1 but if taken in excess they become a burden to the system4 ,about #g or #h per cent of the weight of a normal body is fat1 and this fat is formed chiefly from the fatty foods taken into the system1 supplemented by the sugar and starch4 ,when the body becomes very fat1 it is a disease1 called obesity4 ,fat people are never healthy4 ,the fat usurps the place that should be occupied by normal tissues and organs4 ,it crowds the heart and the lungs1 and even replaces the muscle cells in the heart4 ,the result is that the heart and lungs are overcrowded and overworked and the blood gets insufficient oxygen4 ,not only the lungs pant for breath after a little exercise1 but the entire body4 ,much fat is as destructive of health as it is of beauty4 ,those who find themselves growing corpulent should decrease their intake of concentrated foods and increase their physical activity4 ,our chief sources of fat supply are cream and butter1 vegetable oils1 nuts and the flesh of animals4 ,most meats1 especially when mature1 contain considerable fat4 ,when the fat is mixed in with the meat1 it is more difficult to digest than the lean flesh4 ,fresh fish1 most of which contains very little fat1 is digested very easily1 while the fattest of all flesh1 pork1 is tedious of digestion4 ,there is an instinctive craving for fat with foods that contain little or none of it4 ,that is why we use butter with cereals and lean fish1 and oil dressings on vegetables4 ,in moderation this is all right4 ,fats are not very rich in salts1 which must be supplied by other foods4 ,because of their great fuel value1 more fats are naturally consumed in cold than in hot climates4 ,the ,esquimeaux thrive when a large part of their rations is fat4 ,such a diet would soon nauseate people in milder climes4 ,fats and oils are used too much in cooking4 ,fried foods and those cooked in oil are made indigestible4 ,sometimes we read directions not to use animal fats1 but to use olive oil or cotton seed oil for frying4 ,it is poor cooking1 no matter whether the grease is of animal or vegetable origin4 ,so far as food value and digestibility are concerned1 there is no difference between animal and vegetable fats4 ,fresh butter is very good1 and so is olive oil4 ,some vegetable oils contain indigestible substances4 ,cotton seed oil and peanut oil are much used4 ,sometimes they are sold in bottles under fancy lables as olive oil4 ,the olive oils from ,california are fully as good as those imported from ,spain1 ,italy and ,france and are more likely to be what is claimed for them than the foreign articles4 ,in the past1 much of our cotton seed oil has been bought by firms in southern ,europe and sent back to us as fine olive oil6 ,such imposture is probably more difficult under our present laws than it was in the past4 ,most oils become rancid easily and then are unfit for consumption4 ,if taken in excess as food they have a splendid opportunity to spoil in the digestive tract1 and then they help to poison the system4 ,taken in moderate quantities they are digested in the intestines and taken into the blood by way of the lymphatics4 ,they may be stored in the body for a while1 but finally they are burned1 giving up much heat and energy4 ,taking oils between meals as medicine or for fattening purposes is folly4 ,people get all they need to eat in their three daily meals4 ,lunching is to be condemned4 ,,chapter ,,xviii4 ,,milk ,,and ,,other ,,dairy ,,products4 ,pro- ,carbohy- ,calories ,water tein ,fat drates ,ash per lb4 ---------------------------------------- ---------------------------- ,whole milk #hg4jj #c4c #d4j #e4j #j4g #cbe ,cream #gd4jj #b4e #ah4e #d4e #j4e #iaj ,buttermilk #ia4jj #c4j #j4e #d4h #j4g #afe ,butter 44444 444 #hb4d 444 444 #cdge ,cheese1 whole milk #cc4gj #bf4j #cd4b #b4c #c4h #aife skimmed milk #de4gj #ca4e #af4d #b4b #d4b #acbj ---------------------------------------- ---------------------------- ,the dairy products vary greatly4 ,some cows give richer milk than others4 ,butter may be almost pure fat1 or it may contain much water and salt4 ,the cheeses are rich or poor in protein and fats according to method of making4 ,cottage cheese may be well drained or quite watery4 ,therefore1 this table gives only approximate contents4 ,milk is not a beverage4 ,it is a food4 ,a quart of milk contains as much food and fuel value as eight eggs or twelve ounces of lean beef4 ,that is1 a cupful 7one-half of a pint7 is equal to two eggs or three ounces of lean beef4 ,this shows that milk should not be taken to quench thirst1 but to supply nourishment4 ,milk is one of our most satisfactory and economical albuminous foods1 even at the present high prices4 ,in many foods from #e to #aj per cent of the protein goes to waste4 ,in milk the waste does not ordinarily amount to more than about #a per cent4 ,this fluid generally leaves the stomach within one or one and one-half hours after being ingested4 ,in spite of its merits as a food some writers on dietetics advocate that adults stop using it1 giving it only to the young4 ,milk is an excellent food when properly used4 ,when abused it tends to cause discomfort1 disease and death1 and so does every other food known to man4 ,milk is given in fevers and in other diseases1 when the digestive and assimilative processes are suspended4 ,this is a serious mistake and has caused untold numbers of deaths4 ,when the digestion has gone on a strike all feeding is destructive4 ,milk and meat broths1 which are generally given1 are about the worst foods that could be selected under the circumstances1 for they decay very easily1 and are excellent food for the numerous bacteria that thrive in the digestive tract during disease4 ,these foods must decay when they are not digested1 for the internal temperature of the body during fevers is over one hundred degrees ,fahrenheit4 ,when bacteria are present in excess they give off considerable poison1 which makes the patient worse4 ,if circumstances are such that it is necessary to feed during acute disease1 which is always injurious to the patient1 let the food be the least harmful obtainable1 such as fruit juices4 ,even they do harm4 ,in our country cow's milk is used almost exclusively1 and that is the variety that will be discussed in this chapter4 ,in other lands the milk of the mare1 the ass1 the sheep1 the goat and of other animals is used4 ,human milk is discussed in detail in the chapter on ,infancy4 ,the objection voiced against cow's milk is that it is an unnatural food for man1 only fit for the calf1 which is equipped with several stomachs and is therefore able to digest the curds which are larger and tougher than the curds formed from human milk4 ,it is said that the curds of cow's milk are so indigestible that the human stomach can not prepare them for entry into the blood4 ,this is probably true1 but it is also true of other protein-bearing foods4 ,the digestion and assimilation of proteins are begun in the stomach and completed in the intestines1 and the protein in milk is one of the most completely utilized of all proteins4 ,to call a food unnatural means nothing1 for we can call nearly all foods unnatural and defend our position4 ,a natural food is presumably a nutritious and digestible aliment that is produced in the locality where it is consumed1 one that can be utilized without preparation or preservation4 ,so we may say that a resident of ,new ,york should not use figs1 dates1 bananas and other products of tropical and semi-tropical climates1 for they are not natural in the latitude of ,new ,york4 ,we can take the position that it is unnatural for people to eat grains1 which need much grinding1 for the birds are the only living beings supplied with mills 7gizzards74 ,we can further say that it is unnatural to eat all cooked and baked foods4 ,but such talk is not helpful4 ,the more a person uses his brain the less power he has left for digestion and therefore it is necessary to prepare some of the foods so that they will be easy to digest4 ,man is such an adaptable creature that we are not sure what he subsisted on before he became civilized and are therefore unable to say what his natural food is4 ,we know that in the tropics fruits play an important part in nourishing savages1 while in the frozen north fat flesh is the chief food4 ,perhaps there is no natural food for man4 ,some of those who advocate the disuse of milk have a substitute or imitation to take its place1 nut milk made from finely ground nuts and water4 ,like all other imitations1 it is inferior to the original4 ,it is more difficult to digest than real milk and the flavor is quite different4 ,the objection that milk is indigestible is not borne out by the experience of those who give it under proper conditions4 ,it is true that milk disagrees with a few1 but so do such excellent foods as eggs1 strawberries and ,concord grapes1 and many other aliments which are not difficult to digest4 ,this is a matter of individual peculiarity4 ,some can take boiled milk1 but are unable to take it fresh1 and vice versa4 ,outside of the few exceptions1 milk digests in a reasonable time and quite completely4 ,it is easier to digest than the legumes 7peas1 beans1 lentils7 which are rich in protein4 ,it is also easier to digest than nuts1 which contain much protein4 ,the milk sugar causes no trouble and cream is one of the easiest forms of fat to digest1 if taken in moderation4 ,the protein in milk will cause no inconvenience if the milk is eaten slowly1 in proper combinations and not to excess4 ,the rennet in the stomach curdles the casein4 ,the hydrochloric acid and the pepsin in the gastric juice then begin to break down and dissolve the clots1 and the process of digestion is completed in the small intestines4 ,those who overeat of milk in combination with other foods will derive benefit from omitting the milk4 ,they will also be benefitted if they continue using milk and omit either the starch or the meat4 ,when foods disagree1 in nearly every instance it is due to the fact that too much has been eaten and too many varieties partaken of at a meal4 ,some may single out the milk or the meat as the offenders4 ,others may point to the starches1 and still others to the vegetables with their large amount of indigestible residue4 ,they are all right and all wrong1 for all the foods help to cause the trouble4 ,however1 such reasoning does not solve the problem4 ,if the meals cause discomfort and disease1 reduce the amount eaten1 take fewer varieties at a meal and simplify the cooking4 ,those who eat simple meals and are moderate are not troubled with indigestion4 ,those who eat such mushy foods as oatmeal and cream of wheat usually take milk or cream and sugar with them4 ,this should not be done1 for such dressing stimulates the appetite and leads to undermastication4 ,neither children nor adults chew these soft starchy foods enough4 ,the result is that the breakfast ferments in the alimentary tract4 ,after a few months or years of such breakfasts1 some kind of disease is sure to develop4 ,mushy starches dressed with rich milk and sugar are responsible for a large per cent4 of the so-called diseases of children1 which are primarily digestive disturbances4 ,colds1 catarrhs and adenoids are1 of course1 due to improper eating extending over a long period of time4 ,nothing should be eaten with mushy starches except a little butter and salt4 ,after enough starch has been taken1 a glass of milk may be eaten4 ,if parents would only realize that they are jeopardizing the health and lives of their dear ones when they feed them habitually on these soft messes1 which ferment easily1 there would be a remarkable decrease in the diseases of childhood and in the disgraceful infant and childhood mortality1 for several hundred thousand children perish annually in this country4 ,milk is often referred to as a perfect food1 and it is the perfect food for infants4 ,the young thrive best on the healthy milk given by a female of their own species4 ,every baby should be fed at the breast4 ,the milk contains the elements needed by the body4 ,the table at the head of this chapter shows that milk contains all essential aliments4 ,the ash is composed of the various salts necessary for health1 containing potassium1 chlorine1 calcium1 magnesium1 iron1 silicon and other elements4 ,for the nourishment of the body we need water1 protein1 fat1 carbohydrates and salts1 so it will be seen that milk is really a complete food4 ,however1 as the body grows the nutritive requirements change and milk is therefore not a balanced food for adults4 ,it may be interesting to note that there is no starch in milk and that infants fed at the breast exclusively obtain no starchy food4 ,many babies get no starch for nine1 ten or even twelve months1 and this is well1 for they do not need it4 ,they grow and flourish best without it4 ,milk is an emulsion4 ,it is made up of numerous tiny globules floating in serum4 ,the size of the globules varies1 but the average is said to be about #a_/aj1jjj of an inch in diameter4 ,these globules are fatty bodies4 ,there are other small bodies1 containing protein and fat1 which have independent molecular movement4 ,the milk is a living fluid4 ,when it is tampered with it immediately deteriorates4 ,without doubt1 nature intended that the milk should go directly from the mammary gland into the mouth of the consumer1 but this is not practicable when we take it away from the calf4 ,however1 if we are to use sweet milk it is best to consume it as nearly like it is in its natural state as possible4 ,it is quite common to drink milk rapidly4 ,this should not be done4 ,take a sip or a spoonful at a time and move it about in the mouth until it is mixed with saliva4 ,it is not necessary to give it as much mouth preparation as is given to starchy food4 ,if it is drunk rapidly like water large curds from in the stomach4 ,if it is insalivated it coagulates in smaller curds and is more easily digested1 for the digestive juices can tear down small soft curds more easily than the large tough ones4 ,milk should not form a part of any meal when other food rich in protein is eaten4 ,our protein needs are small1 and it is easy to get too much4 ,whole wheat bread and milk contain all the nourishment needed4 ,on such a diet we can thrive indefinitely4 ,this is information1 not a recommendation4 ,the bread should be eaten either before or after partaking of the milk4 ,do not break the bread into the milk4 ,if this is done1 mastication will be slighted4 ,bread needs much mastication and insalivation4 ,when liquid is taken with the bread1 the saliva does not flow so freely as when it is eaten dry4 ,fruit and milk make a good combination1 but no starchy foods are to be taken in this meal4 ,take a glass of milk1 either sweet or sour1 and what fruit is desired1 insalivating both the fruit and the milk thoroughly4 ,if you have read that the combination of fruit and milk has proved fatal1 rest assured that those who made such reports only looked at the surface1 for other foods and other influences were having their effects on the system4 ,many people die of food-poisoning and apoplexy4 ,these bad results are due to wrong eating covering a long period and it is folly to blame the last meal4 ,it would be queer if fruit and milk were not occasionally a part of the last meal4 ,in winter1 figs1 dates or raisins with milk make an excellent lunch or breakfast4 ,these fruits take the place of bread1 for though they are not starchy1 they contain an abundance of fruit sugar1 which is more easily digested than the starch4 ,starch must be converted into sugar before the system can use it4 ,on hot days milk and acid fruit make a satisfying meal4 ,many believe that milk and acid fruit should not be taken in the same meal1 because the acid curdles the milk4 ,as we have already seen1 the milk must be curdled before it can be digested4 ,if this step in digestion is performed by the acid in the fruit no more harm is done than when it is performed by the lactic acid bacteria4 ,fruit juices and milk do not combine to form deadly poisons4 ,if fruit and milk are eaten in moderation and no other food is taken at that meal the results are good4 ,however1 if fruit1 milk1 bread1 meat1 cake and pickles make up the meal1 the results may be bad4 ,such eating is very common4 ,but do not blame the fruit and the milk when the whole meal is wrong4 ,likewise1 if a hearty meal has been eaten and before this has had time to digest a lunch is made of fruit and milk1 trouble may ensue4 ,all the foods may be good1 but a time must come when the body will object to being overfed4 ,in summertime much less food is needed than during the cold months4 ,nevertheless1 barring the ,christmas holidays and ,thanksgiving1 people overeat more in summer than at any other time of the year4 ,picnics often degenerate into stuffing matches4 ,we should expect many cases of serious illness to follow them1 and such is the case4 ,sometimes the milk is so carelessly handled that it becomes poisonous and at other times the fruit is tainted1 but generally bad combinations and overeating are the factors that cause trouble when the fruit and milk combination is blamed4 ,buttermilk and clabbered milk are more easily digested by many than is the fresh milk4 ,in ,europe sour milk is a more common food than in this country4 ,here many do not know how excellent it is4 ,two glasses of milk1 or less1 make a good warm-weather lunch4 ,those who have a tendency to be bilious should use cream very sparingly4 ,bilious people always overeat1 otherwise their livers would not be in rebellion4 ,the fat1 in the form of cream1 arouses decided protest on the part of overburdened livers4 ,a theory has found its way into dietetic literature1 sometimes disguised as a truth1 to the effect that boiled or hot milk is absorbed directly into the blood stream without being digested4 ,this is contrary to everything we know about digestion and assimilation1 and although it is a fine enough theory it does not work out in practice4 ,i have seen bad results when nothing but a small amount of the hot milk was fed to patients with weak digestive power4 ,perhaps others have had better results4 ,when the system demands a rest from food1 nothing but water should be given4 ,boiled or natural milk is then as bad as any other food1 and worse than most1 for in the absence of digestive power it soon becomes a foul mass1 swarming with billions of bacteria4 ,the system is compelled to absorb some of the poisons given off by the micro-organisms and the results are disastrous4 ,every food we take must be modified by our bodies before entering the circulation1 and milk is no exception4 ,when milk is allowed to stand for a while the sugar ferments1 through the action of the lactic acid bacteria4 ,the sugar is turned into lactic acid1 which combines with the casein and when this process has continued for a certain length of time the result is clabbered milk or sour milk4 ,the length of time varies with the temperature and the care given the milk4 ,if milk remains sweet for a long time during warm weather1 discharge the milkman and patronize one whose product sours more quickly1 for milk that remains sweet has been subjected to treatment4 ,all kinds of preservative treatment cause deterioration4 ,if extraordinary care is taken with the milk and it is kept at a temperature of about forty-two degrees ,fahrenheit1 it may remain sweet five or six weeks1 provided it is not exposed to the air1 but such care is at present not practicable in commercial dairies4 ,the milk contains unorganized ferments which spoil it in time without exposure to bacterial influences4 ,these ferments cause digestion or decay of the milk4 ,fresh butter is a palatable form of fat1 which digests easily4 ,like all other milk products1 it must be kept clean and cold1 or it will soon spoil4 ,butter absorbs other flavors quickly and should therefore not be placed near odorous substances4 ,it is best unsalted and in ,europe it is very commonly served thus4 ,when people learn to demand unsalted butter they will get good butter1 for no one can palm off oleomargarine or other imitations under the guise of fresh unsalted butter4 ,unsalted butter must be fresh or it will be refused by the nose and the palate4 ,salt and other preservatives often conceal age and corruption of foods4 ,butter combines well with starches and vegetables1 in fact1 it can be used in moderation with any other food1 when the body needs fat4 ,butter should not be used to cook starches or proteins in4 ,greasy cooking should be banished from our kitchens4 ,milk is a complex food1 highly organized1 and therefore is easily injured or spoiled4 ,the general rule is that the more complex a food is1 the more easily it spoils4 ,it is rather difficult at present to get wholesome milk enough to supply the people of our large cities4 ,when it is boiled1 the milk keeps longer1 but boiled milk is spoiled milk4 ,the fine flavor is lost1 the casein1 which is the principal protein of milk1 is toughened1 the milk1 which is normally a living liquid1 is killed1 the chemical balance is lost1 the organic salts being rendered partly inorganic4 ,milk that is unfit to eat without being boiled is not fit to eat afterwards1 for the poisonous end products of bacterial life remain4 ,the milk is soured by the bacteria it contains4 ,the lactic acid bacteria are harmless4 ,when there is a lack of care and cleanliness1 other bacteria get into the milk1 and these are also harmless to people in good health1 and most of them are not injurious to sick people4 ,the bacteria 7germs7 do not cause disease1 but when disease has been established1 they offer their kindly offices as scavengers4 ,bacteria thrive in sick people1 especially when they are fed when digestive power is lacking4 ,boiling retards the souring of milk1 but when fat and protein are boiled together the protein becomes hard to digest4 ,milk is rich in both fat and protein4 ,excessive heat turns the milk brown1 the milk sugar being carameled4 ,babies do not thrive on boiled milk4 ,they may look fat1 but instead of having the desirable firmness of normal children1 they are puffy4 ,children fed on denatured milk fall victims to diseases very easily1 especially to diseases which are due to lack of organic salts1 such as rickets and malnutrition4 ,pasteurization of milk is very popular4 ,this is objectionable for the same reasons that boiling is condemned1 though not to the same extent4 ,pasteurization is heating the milk to about #adj to #aej degrees ,fahrenheit4 ,this kills many of the bacteria1 but many escape and when the milk is cooled off they begin to multiply and flourish again4 ,it is estimated that pasteurized milk contains one-fourth as many bacteria as natural milk4 ,so nothing is gained1 and the milk is partly devitalized4 ,the advocates of pasteurization give statistics showing that milk so treated has been instrumental in decreasing infant mortality4 ,but please bear in mind that previously a great deal of milk unfit for consumption was fed to the babies4 ,those who pasteurize milk generally are careful enough to see that they get a good product in the first place4 ,if we can't get good milk we can do without it1 for it is not a necessary food1 but we can get good milk if we make the effort4 ,if the milk is filthy1 boiling or pasteurizing does not remove the dirt4 ,gauthier says of pasteurization3 ,sometimes it is heated up to #gj degrees 7,centigrade7 with pressure of carbonic acid4 ,but even in this case pasteurization does not destroy all germs1 particularly those of tuberculosis1 peptonizing bacteria of cowdung1 and the dust of houses and streets1 etc4 ,even boiling does not kill the spores of bacteria unless it is continued until the milk is rendered entirely unfit for food4 ,to kill these spores it is necessary to boil the milk several times4 ,the spores are small round or oval bodies which form within the bacterial envelope when these micro-organisms are subjected to unfavorable conditions4 ,the spores resist heat and cold that would kill almost any other form of life4 ,when conditions are favorable they develop into bacteria again4 ,after heating1 the cream does not rise so quickly nor does it separate so completely as it does in natural milk4 ,this is due to the toughening of the casein in the milk4 ,heating partly disorganizes the delicately balanced salts contained in the milk4 ,the result is that they can not be utilized so easily and completely by the body1 for the human organism demands its food in an organic state1 that is1 in the condition built up by vegetation or by animals4 ,we may consume iron filings and remain anemic1 in fact1 the effect the iron medication has is to ruin the teeth1 digestive organs and other parts of the body as a consequence4 ,but if we partake of such foods as apples1 cabbage1 lettuce and spinach1 the necessary salt is taken into the blood4 ,heating milk also makes it constipating4 ,true1 normal people can take boiled milk without becoming constipated1 but how many normal people are there8 ,we are sorely enough afflicted in this way now4 ,let us have a supply of natural milk or go without it4 ,it is not my desire to convey the impression that it does any harm to scald or boil milk occasionally1 but if done daily it does harm1 especially to the young4 ,scalded milk has its proper place in dietetics4 ,occasionally we find a person who has persistent chronic diarrhea4 ,if he is in condition to eat anything1 this annoying affliction is usually overcome in a reasonable time if the patient will take boiled or scalded milk in moderation three times a day1 and nothing else except water4 ,how are we to obtain good milk8 ,we can do it by using common sense1 care and cleanliness4 ,it is well to remember that there are bacteria in all ordinary milk1 and that if the milk is from healthy cows and is kept clean and cold these bacteria are harmless4 ,most of them are the lactic acid bacteria1 which change the milk sugar into acid4 ,when the milk has attained a certain degree of acidity1 the lactic acid bacteria are unable to thrive and the souring process is slowed up and finally stopped4 ,most of the other bacteria in milk perish when lactic acid is formed4 ,this is why stale sweet milk is often harmful1 when the same kind of milk allowed to sour can be taken with impunity4 ,if the milk is kept in a cold place the bacteria multiply slowly4 ,if it is kept in a warm place they increase in numbers at a rate that is marvelous1 and consequently the milk sours much sooner4 ,even if the milk is kept cold1 bacterial growth will soon take place1 but it will perhaps not be lactic acid bacteria4 ,it may be a form that causes the milk to become ropy and slimy or one that gives it a bad odor4 ,bacteria are like other forms of vegetation1 such as grass1 weeds1 flowers and trees1 in that some flourish best under one condition and others under dissimilar conditions1 and they struggle one against the other for subsistence and existence4 ,like flowers there are thousands of different forms of bacteria and they vary according to their food and environment4 ,peculiar odors in milk generally come from certain kinds of food given to the cows1 such as turnips2 from bacterial action2 or from flavors absorbed from other foods or from odors in the air4 ,milk should not be exposed to odorous substances1 for it becomes tainted very quickly4 ,sometimes yeast finds its way into milk and causes decomposition of the sugar with the formation of carbon dioxide and alcohol4 ,a count of the bacteria in milk often serves a good purpose1 for it shows whether it is good and has had proper care4 ,the consumers have a right to demand milk low in bacteria1 for if no preservatives have been used1 that means clean milk4 ,if we could live in our pristine state of beatific bliss1 if such it was1 we would not have to use milk after childhood is past1 but our present condition demands the use of easily digested foods and to many milk is almost a necessity4 ,the milk in the udder of a healthy cow is almost surely free from bacteria1 but the moment it is exposed to the air these little beings start to drop into the fluid4 ,the bacterial standards given by various city health departments vary4 ,those who are mathematically inclined may find the following figures interesting3 ,in some great cities they allow #ejj1jjj bacteria to the cubic centimeter of milk4 ,a cubic centimeter contains about twenty-five drops4 ,in other words1 they allow #bj1jjj bacteria per drop4 ,this may seem very lively milk1 but these bacteria are so small that about #be1jjj of them laid end to end measure only about an inch1 and it would take #ag1jjj1jjj1jjj1jjj of them to weigh an ounce1 according to estimates4 ,these are the tiny vegetables we hear and read so much about1 that we are warned against and fear so much4 ,truly the pygmies are having their innings and making cowards of men4 ,the bacteria multiply by the simple process of growing longer and splitting into two1 fission1 as it is called1 and the process is so rapid that within an hour or two after being formed a bacterium may be raising a family of its own4 ,some of the milk brought to the cities contains as many as #ae1jjj1jjj bacteria per cubic centimeter1 that is1 about #fjj1jjj per drop4 ,this milk is either very filthy or it has been poorly cared for and should not be given to babies and young children4 ,the filthiest milk may contain several billion bacteria to the cubic centimeter4 ,by using care milk containing but #ajj1 or even fewer1 bacteria per drop can be produced4 ,from the standpoint of cleanliness this is excellent milk4 ,of course1 the dairyman who takes pride enough in his work to produce such milk will sell nothing but what is first-class1 and if he has business acumen he can always get more than the market price for his product4 ,the talk about germs has been overdone1 but no one can deny that the study of bacteriology has made people more careful about foods4 ,the filthy dairies that were the rule a few years ago are slowly being replaced by dairies that are comfortable1 well lighted and clean4 ,do not allow the germs to scare you1 for if ordinary precautions are taken no more of them will be present than are necessary1 and they are necessary4 ,they thrive best in filth1 and they are dangerous only to those who live so that they have no resistance4 ,wholesome milk can be produced only by healthy animals4 ,bovine health can be secured by the same means as human health4 ,the cows must be properly fed and housed4 ,they must have both ventilation and light4 ,they must not be unduly worried4 ,if a nursing of an angry mother's milk is at times poisonous enough to kill a baby1 you may be sure that the milk from an abused1 irritated and angry cow is also injurious4 ,if the animals are kept comfortable and happy they will do the best producing1 both in quality and quantity4 ,it may sound far-fetched to some to advocate keeping animals happy in order to get them to produce much and give quality products1 but it is good science and good sense4 ,happy cows give more and better milk than the mistreated ones4 ,the singing hens are the best layers4 ,cows should have fresh green food all the year1 and this can be obtained in winter time by using silage4 ,it is a mistake to give cows too much of concentrated foods1 such as oil meals and grains4 ,cattle can not long remain well on exclusive rations of too heating and stimulating foods4 ,when fed improperly they soon fall prey to various diseases1 such as rheumatism and tuberculosis4 ,it is the same with other domestic animals4 ,the horse when overfed on grain develops stiff joints4 ,the hogs that are compelled to live exclusively on concentrated1 heating rations are liable to die of cholera4 ,young turkeys that have nothing but corn and wheat to eat die in great numbers from the disease known as blackhead4 ,it is the same law running all through nature1 applying to the high and to the low1 that improper nourishment brings disease and death4 ,when cattle roam wild1 the green grasses 7sundried in winter7 are their principal source of food4 ,man should be careful not to deviate too much1 for forced feeding is as harmful to animals as it is to man4 ,the following excellent recommendations for the care of milk are given by ,dr4 ,charles ,e4 ,north of the ,new ,york ,city ,milk ,commission3 ,no coolers1 aerators1 straining cloths or strainers should be used4 ,the hot milk should be taken to the creamery as soon as possible4 ,the night's milk should be placed in spring or iced water higher than the milk on the inside of the can4 ,it should not be stirred1 and the top of the can should be open a little way to permit ventilation4 ,the milking pails and cans will be sterilized and dried at the creamery1 and should be carefully protected until they are used4 ,brush the udder and wipe with a clean cloth2 wash with clean water and dry with a clean towel4 ,whitewash the cow stable at least twice yearly4 ,feed no dusty feed until after milking4 ,remove all manure from cow stable twice daily4 ,keep barnyard clean and have manure pile at least #ajj feet from the stable4 ,have all stable floors of cement1 properly drained4 ,have abundant windows in cowstables to permit sunlight to reach the floor4 ,arrange a proper system of ventilation4 ,do not use milk from any cows suspected of gargot or of any udder inflammation4 ,such milk contains enormous numbers of bacteria4 ,brush and groom cows from head to foot as horses are groomed4 ,use no dusty bedding2 wood shavings or sawdust give least dust4 ,use an abundance of ice in water tank for cooling milk4 ,perhaps some will take issue with the doctor on the first paragraph of his recommendation4 ,if straining cloths are used they should be well rinsed in tepid water1 washed and then boiled4 ,however1 if his recommendations are carried out in letter and spirit no straining is necessary4 ,herr ,klingelhofer near ,dusseldorf1 ,germany41 runs a model dairy4 ,the cows1 stables1 milkers1 containers1 in fact1 all things connected with the dairy are scrupulously clean4 ,the milkers do not even touch the milk stools1 carrying them strapped to their backs4 ,the milk is strained through sterilized cotton and cooled4 ,the cows are six and seven years old and are milked for ten or twelve months and they are not bred during this time4 ,the first part of the milk drawn from each teat is not used1 for that part is not clean1 containing dirt and bacteria4 ,this milk is practically free from bacteria1 for without adding preservatives it will remain sweet1 for as long as thirteen days4 ,if ordinary milk fails to sour in two or three days it shows that it has been treated4 ,according to the ,country ,gentleman1 it will cost from one cent and a quarter to one cent and three-quarters extra per quart to produce clean milk4 ,healthy adults can take milk teeming with bacteria without harm1 but for babies it is best to have very few or none in the milk4 ,at ,dusseldorf the babies used to die as they do here when fed unclean milk4 ,herr ,klingelhofer says that when fed on his product sterben keine4 7,none die47 ,this is submitted to those who advocate pasteurizing the milk4 ,denatured milk makes sickly babies4 ,clean natural milk makes healthy babies4 ,the extra cost of less than two cents a quart is not prohibitive4 ,most fathers1 no matter how poor1 waste more than that daily on tobacco and alcoholics4 ,the extra cost would be more than saved in lessened doctor bills1 to say nothing of funeral expenses4 ,the recompense that comes from the satisfaction of having thriving1 sturdy1 healthy children can not be figured in dollars and cents4 ,dr4 ,robert ,mond1 of ,london1 after investigating for years1 has come to the conclusion that sterilized milk predisposes to tuberculosis1 instead of preventing it4 ,he believes that milk so treated is so inferior that he would not personally use it4 ,that sterilized milk predisposes to tuberculosis1 as well as to other diseases which can attack the body only when it is run down1 is natural4 ,any food that has been rendered inferior can not build the robust health that comes to those who live on natural food4 ,adults who use sterilized milk should counteract its bad effects by partaking liberally of fresh fruits and vegetables4 ,if the milk is clean1 put into clean containers by careful milkers and is then kept cold until delivered1 it will reach the consumers in good condition4 ,do not let the fact that when you consume a glass of milk you are also engulfing some millions of bacteria bother you1 for bacteria are necessary to our existence4 ,if all the bacteria on earth should perish1 it would also mean the end of the human race4 ,today the progressive farmer is coming to the fore4 ,he is a man who is justly proud of his work1 so it will probably not be long before all city people who desire clean milk can get it4 ,the milk cure consists in feeding sick people on nothing but milk for varying periods4 ,generally the patient is told to either take great quantities three or four times a day1 or to take smaller quantities perhaps every half hour4 ,the milk cure has no special virtue1 except that it is a monotonous diet4 ,the body soon rebels if forced to subsist on an excessive amount of but one kind of food4 ,the individual loses his desire for food and even becomes nauseated4 ,if the advocates of the milk cure would prescribe milk in moderation1 instead of in excess1 they would have better success4 7,it is fully as harmful to partake of too much milk as it is to eat excessively of other foods47 ,the benefit derived from the milk cure comes from the simplicity1 not from the milk4 ,a grape cure1 an orange cure or a bread and milk cure would be as beneficial4 ,the milk cure is ancient4 ,it was employed twenty-five centuries ago4 ,clabbered milk3 ,clabbered milk or sour milk needs no special preparation4 ,put the milk into an earthen or china dish4 ,do not use metal dishes1 for the lactic acid acts upon various metals4 ,cover the dish so as to keep particles of matter in the air away1 but the covering is not to be airtight4 ,put the dish in a warm place1 but not in the sun4 ,milk that sours in the sun or in an air-tight bottle is generally of poor flavor4 ,clabbered milk is a good food4 ,it does not form big1 tough curds in the stomach1 it is easy to digest1 and the lactic acid helps to keep the alimentary tract sweet4 ,the various forms of milk may be used in similar combinations4 ,buttermilk3 ,the real buttermilk is what remains of the cream after the fat has been removed by churning4 ,it is slightly acid and has a characteristic taste1 to most people very agreeable4 ,the flavor is different from that of artificially made buttermilk4 ,in composition it is almost like whole milk1 except that it contains very little fat4 ,many people make buttermilk by beating the clabbered milk thoroughly1 until it becomes light4 ,the buttermilk made from sweet milk and the various brands of bacterial ferments obtainable at the drug stores is all right4 ,these ferments have as their basis the lactic acid bacteria1 and if the manufacturers wish to call their germs by other names1 such as ,bacillus ,bulgaricus1 no harm is done4 ,it is unnecessary to add any of these ferments1 for the milk clabbers about as quickly without them4 ,buttermilk is an excellent food4 ,the casein can be seen in fine flakes in the real buttermilk4 ,adults usually digest buttermilk and clabbered milk more easily than the sweet milk4 ,the lactic acid seems to be quite beneficial4 ,metchnikoff thought for a while that he had discovered how to ward off decay and old age by means of the lactic acid bacteria in milk4 ,milk can be clabbered quickly by adding lemon juice to sweet milk4 ,junket3 ,add rennet to milk and let it stand until it thickens4 ,the milk is not to be disturbed while coagulation takes place1 for agitation will cause a separation of the whey4 ,the rennet can be bought at the drug stores4 ,whey contains milk sugar1 some salts1 and a little albumin4 ,it is easily digested1 but not very nourishing4 ,it is what is left of the milk after the fat and almost all of the protein are removed4 ,cottage cheese3 ,this is sometimes called ,dutch cheese or white cheese4 ,it is a delicious and nutritious dairy product that is easy to digest4 ,put the clabbered milk in a muslin bag1 hang the bag up and allow the milk to lose its whey through drainage4 ,in summer this bag must be kept in a cool place4 ,after draining1 beat the curds4 ,then add enough clabbered milk to make the curds soft when well beaten4 ,a small amount of cream may also be added4 ,cottage cheese made in this way is superior in flavor and digestibility to that which has been scalded4 ,no seasoning is needed4 ,a little salt is allowable1 but sugar and pepper should not be used4 ,fruit and cottage cheese make a satisfying as well as nutritious meal4 ,delicious cottage cheese is also made by using the whole clabbered milk4 ,hang it up to drain in a bag until it has lost a part of its whey4 ,then beat it until the curds are rather small1 but not fine4 ,no milk or cream is to be added to this1 for it contains all the fat that is in the whole milk4 ,do not drain this cheese so long that it becomes dry4 ,other cheeses3 ,the various cheeses on the market are made principally from ripened curds1 with which more or less fat has been mixed4 ,the ripening is a form of decay1 and it is no exaggeration to say that some of the very ripe cheeses on the market are rotten4 ,the flavors are due to ferments1 molds and bacteria1 which split up the proteins and the fats4 ,the mild cheeses are generally good and may be eaten with fruits or vegetables or with bread4 ,two or three ounces are sufficient for the protein part of the meal1 taking the place of flesh4 ,use less if less is desired4 ,when cheese becomes very odorous and ripe1 no one with normal nose and palate will eat it4 ,people who partake of excessive amounts of meats or alcoholic beverages are often fond of these foul cheeses4 ,one perversion leads to another4 ,cheese of good quality1 eaten in moderation1 is a nutritious food1 easily digested4 ,gauthier says of cheese3 ,indeed1 this casein1 which has the composition of muscular tissue1 scarcely produces during digestion either residue or toxins4 ,because good cheese is concentrated and of agreeable flavor1 it is necessary to guard against overeating4 ,an excess of rich cheese soon causes trouble with the liver or constipation or both4 ,cheese should not be eaten in the same meal with fish1 meat1 eggs1 nuts or legumes1 for such combining makes the protein intake too great4 ,there is nothing incompatible about such combinations1 but it is safest not to make them4 ,the course dinners1 ending up with a savory cheese1 crackers and coffee1 are abominations4 ,they are health-destroyers4 ,they lead to overeating4 ,as nearly everybody overeats1 and because overeating is the greatest single factor in producing disease and premature death1 it is advisable not to eat cheese and other foods rich in protein in the same meal4 ,the greater the variety of food1 the more surely the diner will overeat4 ,the term1 full cream cheese is misleading1 for cheeses are not made of whole cream4 ,the cream does not contain enough protein 7casein7 for the manufacture of cheese4 ,some cheeses are made of skimmed milk4 ,others are made of milk which contains part1 or even all1 of the cream4 ,some have cream added4 ,the cheeses containing but a moderate amount of fat are the best4 ,the popular ,roquefort cheese is made of a mixture of goat's milk and sheep's milk4 ,the savor is due to bacterial action and fat saponification1 which result in ammonia1 glycerine1 alcohol1 fatty acids and other chemicals in very small quantities4 ,the peculiar colorings which run in streaks through some cheeses that are well ripened are due to molds1 bacteria and yeasts4 ,gentlemen who would discharge the cook if a moldy piece of bread appeared on the table1 eat decaying1 moldy cheese with relish4 ,the best cheese of all is cottage cheese4 ,people of normal taste will soon weary of the frequent consumption of strong cheese1 but they can take cottage cheese every other day with relish4 ,occasionally put a few caraway seeds in it if this flavor is agreeable4 ,cottage cheese may be eaten plain or with bread1 or with fruit or vegetables4 ,it may be used as dressing both on fruit and vegetable salads4 ,cheese should play no part in the alimentation of the sick1 with the exception of cottage cheese1 which may be given to almost anyone who is in condition to eat anything4 ,the other cheeses are too concentrated for sick people4 ,in acute disease nothing is to be fed4 ,skimmed milk is about the same in composition as buttermilk4 ,it is inferior in flavor1 but a good food4 ,it is used a great deal in cooking4 ,milk should not be used very much in cooking4 ,when cooked it does not digest very readily and it has a tendency to make other foods indigestible4 ,sour cream or clabbered cream is best when it is taken from clabbered milk4 ,it may be used as dressing on fruits and salads4 ,sweet cream will clabber1 but it is not as delicious as when it clabbers on the milk4 ,clotted cream is made by putting the milk aside in pans in a cool place until the cream rises4 ,then1 without disturbing the cream1 scald the milk4 ,put the pan aside until the contents are cold and remove the cream1 which has a rich1 agreeable flavor4 ,this may be used as a dressing4 ,whipped cream and ice cream are so familiar that they hardly need comment4 ,cream is such a rich food that it must be eaten in moderation4 ,otherwise it will cause discomfort and disease4 ,ice cream is made of milk and cream1 in varying proportions1 flavored to taste and frozen4 ,it is not necessary to add eggs and cornstarch4 ,if eaten slowly it is a good food1 but taken in too large quantities and too rapidly it may cause digestive troubles4 ,it is not best to chill the stomach4 ,those with weak digestion should be very careful not to do so4 ,buttermilk is sometimes flavored and frozen4 ,this ice is easy to digest4 ,some doctors recommend this dish to their convalescents4 ,it is an agreeable change1 and can be eaten by many who are unable to take care of the rich ice cream4 ,,chapter ,,xix4 ,,menus4 ,for a balanced dietary we need some building food1 protein2 some force food1 starch1 sugar and fat2 some of the mineral salts in organic form1 best obtained from raw fruits and vegetables2 and a medium in which the foods can be dissolved1 water4 ,we need a replenishment of these food stuffs at intervals1 but it is not necessary to take all of them at the same meal1 or even during the same day4 ,those who believe that all alimentary principles must enter into every meal must necessarily injure themselves through too complex eating4 ,in talking of these alimentary principles1 reference is made to them only when they are present in appreciable quantities4 ,to have the subject better in hand1 let us again classify the most important foods3 ,flesh foods1 which are rich in protein4 ,nuts1 which contain considerable protein and fat4 ,milk and cheese1 which contain much protein4 ,eggs1 taken principally for their protein4 ,cereals1 the most important contents being starches4 ,tubers1 containing much starch4 ,legumes1 rich in protein and starch4 ,fresh fruits1 well flavored and high in salt contents4 ,sweet fruits1 containing much fruit sugar4 ,succulent vegetables1 chiefly valuable because of salts and juices4 ,fats and oils1 no matter what their source1 are concentrated foods which furnish heat and energy when burned in the body4 ,when people are free and active in the fresh air they can eat in a way that would soon ruin the digestive powers of those who lead more artificial lives4 ,it is a well known fact that we can go hunting1 fishing1 tramping or picnicking and eat mixtures and quantities of foods that would ordinarily give us discomfort4 ,the freedom and activity1 the change and the better state of mind give greater digestive power4 ,those who wish to live their best must pay some attention to the combination of food4 ,it is true that very moderate people1 those who take no more food than the body demands1 can combine about as they please4 ,these moderate people do not care to mix their foods much4 ,they are satisfied with very plain fare4 ,much as we dislike to acknowledge the fact1 nearly all of us take too much food1 even those who most strongly preach moderation4 ,by combining properly much of the harmful effect of overeating can be overcome4 ,,fruitarians4 ,i class as fruitarians those who eat only cereals1 fruits and nuts4 ,this may not be a correct definition1 but after reading much literature on dietetics it is the best ,i can do4 ,their combinations should present no difficulties4 ,they should take cereals once or twice a day2 nuts once or twice a day2 fruit once a day in winter and once or twice a day in summer4 ,the winter fruit should be sweet part of the time4 ,in summer it can be the juicy fruit and berries at all times4 ,the fruitarians should be careful to avoid the habitual combination of acid fruits with their cereals4 ,one meal a day can be made of one or two varieties of fruit and nothing else4 ,nuts may be added to the fruit at times4 ,another meal may be made of some cereal product with nut butter or some kind of vegetable oil4 ,a third meal may be some form of sweet fruit1 with which may be eaten either bread or nuts1 or better still1 combine one sweet fruit with an acid one4 ,most people would consider such a diet very limited1 but it is easy to thrive on it1 and it is not a tiresome one4 ,there are so many varieties of fruits1 nuts and cereals that it is easy to get variety4 ,these foods do not become monotonous when taken in proper amounts4 ,on such a diet it does not make much difference which meal is breakfast1 lunch or dinner4 ,the rule should be to take the heartiest meal after the heavy work is done1 for hearty meals do not digest well if either mind or body is hard at work4 ,it is not difficult to get all the food necessary in two meals1 but inasmuch as the three meal a day plan is prevalent the menus here given include that number of meals4 ,breakfast3 ,apples1 baked or raw4 ,lunch3 ,brown rice and raisins4 ,dinner3 ,whole wheat zwieback with nut butter4 ,breakfast3 ,oranges or grapefruit4 ,lunch3 ,pecans and figs4 ,dinner3 ,bread made of rye or whole wheat flour1 with nut butter or olive oil4 ,breakfast3 ,any kind of berries4 ,lunch3 ,dates4 ,dinner3 ,whole wheat bread1 with or without oil1 ,brazil nuts4 ,these combinations are indeed simple1 but these foods are very nourishing and most of them concentrated1 so it is best not to mix too much4 ,they are natural foods1 which digest easily when taken in moderation1 but if eaten to excess they soon produce trouble4 ,it is no hardship to live on simple combinations4 ,we have so much food that we have fallen into the bad habit of partaking of too great variety at a meal4 ,the fact is that those who combine simply enjoy their foods more than those who coax their appetite with too great variety4 ,there is no physical hardship connected with simple eating1 and as soon as the mind is made up to it1 neither is there any mental hardship4 ,,vegetarians4 ,it is difficult to give an acceptable definition for vegetarianism4 ,for a working basis we shall take it for granted that those are vegetarians who reject flesh foods4 ,those who wish can also reject dairy products and eggs4 ,it is largely a matter of satisfying the mind4 ,the chief trouble with the vegetarians is that they believe that the fact that they abstain from flesh will bring them health4 ,so they combine all kinds of foods and take several kinds of starches and fruits at the same meal4 ,the consequence is that they soon get an acid condition of the digestive organs and a great deal of fermentation4 ,among vegetarians1 prolapsus of the stomach and bowels is quite common1 and this is due to gas pressure displacing the organs4 ,their foods are all right1 but their combinations1 as a rule1 are bad4 ,the various vegetarian roasts1 composed of nuts1 cereals1 legumes and succulent vegetables are hard to digest4 ,it would be much better for them not to make such dishes4 ,a few suggestions for vegetarian combining follow3 ,breakfast3 ,berries and a glass of milk4 ,lunch3 ,baked potatoes and lettuce with oil4 ,dinner3 ,nuts1 cooked succulent vegetables1 one or two varieties1 sliced tomatoes4 ,breakfast3 ,cottage cheese and oranges4 ,lunch3 ,nuts and raisins4 ,dinner3 ,whole wheat bread1 stewed onions1 butter1 salad of lettuce and celery4 ,breakfast3 ,cantaloupe4 ,lunch3 ,buttermilk1 bread and butter4 ,dinner3 ,nuts1 stewed succulent vegetables1 lettuce and sliced tomatoes1 with or without oil4 ,breakfast3 ,boiled brown rice with raisins and milk4 ,lunch3 ,grapes4 ,dinner3 ,cooked lentils or baked beans1 lettuce and celery4 ,,omnivorous ,,people4 ,in this country1 most people are omnivorous4 ,the food is plentiful and people believe in generous living4 ,they put upon their tables at each meal enough variety for a whole day and the custom is to eat some of each4 ,some breakfasts are heavy enough for dinners4 ,three heavy meals a day are common4 ,some can eat this way for years and be in condition to work most of the time1 but they are never #ajj per cent4 efficient4 ,they are never as able as they could be4 ,besides1 they have their times of illness and grow old while they should be young4 ,they generally die while they should be in their prime1 leaving their friends and families to mourn them when they ought to be at their best4 ,they are worn out by their food supply1 plus other conventional bad habits4 ,one of the best plans that has been proposed for omnivorous people is that which has been worked out by ,dr4 ,j4 ,h4 ,tilden4 ,its skeleton is1 fruit once a day1 starchy food once a day1 flesh or other protein with succulent vegetables once a day4 ,i shall make up menus for a few days based on this plan3 ,breakfast3 ,baked apples1 a glass of milk4 ,lunch3 ,boiled rice with butter4 ,dinner3 ,roast mutton1 spinach and carrots1 salad of raw vegetables4 ,breakfast3 ,cantaloupe4 ,lunch3 ,biscuits or toast with butter1 buttermilk4 ,dinner3 ,pecans1 two stewed succulent vegetables1 salad of lettuce1 tomatoes and cucumbers1 dressing4 ,breakfast3 ,peaches1 cottage cheese4 ,lunch3 ,baked potatoes1 butter1 lettuce4 ,dinner3 ,fresh fish baked1 liberal helping of one1 two or three of the raw salad vegetables4 ,breakfast3 ,shredded wheat or puffed wheat sprinkled with melted butter1 glass of milk4 ,lunch3 ,watermelon4 ,dinner3 ,roast beef1 boiled cabbage1 stewed onions1 butter dressing1 sliced tomatoes with salt and oil4 ,the doctor allows considerable dessert4 ,that generally goes with the dinner4 ,it is nonsense to write1 ,so and so shalt thou eat and not otherwise4 ,the menus here given simply serve as suggestions4 ,where one succulent vegetable is mentioned another may be substituted4 ,one cereal may be substituted for another4 ,one juicy fruit for another4 ,one sweet fruit for another4 ,one legume for another4 ,one food rich in protein for another4 ,in combining food the principal things to remember are3 ,use only a few foods at a meal2 use only one hearty1 concentrated food in a meal1 as a rule1 with the exception that various fats and oils in moderation are allowable as dressings for fruits1 vegetables and starches2 that much fat or oil retards the digestion of the rest of the food2 that the habitual combining of acid food with foods heavy in starch is a trouble-maker2 that concentrated starchy foods should be taken not to exceed twice a day2 that the heating1 stimulating foods rich in protein1 which include nearly all meats1 should be taken only once a day in winter1 and less in summer2 that either raw fruit or raw vegetables should be a part of the daily food intake1 because the salts they contain are essential to health2 that fats should be used sparingly in summer1 but more freely in winter2 that juicy fruits are to be used liberally in summer and sparingly in winter1 when the sweet fruits are to take their place a part of the time4 ,the dried sweet fruits are quite different from the fresh juicy ones4 ,the former serve more the purpose of the starches than that of fruits4 ,they are rich in sugar1 which produces heat and energy4 ,the same is true of the banana1 which is about one-fifth sugar4 ,it is not as sweet as would be expected from this fact4 ,some sugars are sweeter than others4 ,this you can easily verify by tasting some milk sugar and then taking the same amount of commercial sugar made of cane or beets4 ,the food need in summer is surprisingly small1 so small that the average person will scarcely believe it4 ,some writers on dietetics advise eating as much in summer as in winter4 ,how they can do so it is difficult to understand1 for reason tells us that in summertime practically no food is needed for heating purposes1 and that is how most of the food is used4 ,a little experience and experiment show that reason is right4 ,nature herself confirms this fact1 for at the tropics she has made it easy for man to subsist on fruits1 while in the polar regions she furnishes him the most heating of all foods1 fats4 ,because fats are so concentrated it is very easy to take too much of them4 ,an ounce of butter contains as much nourishment as about twenty-five ounces of watermelon4 ,those who simplify their cooking and their combining and partake of food in moderation are repaid many times over in improved health4 ,it is necessary to supply good building material in proper form if we would have health4 ,,chapter ,,xx4 ,,drink4 ,there is but one real beverage and that is water4 ,the other so-called beverages are foods1 stimulants or sedatives4 ,milk is a rich food1 one glass having as much food value as two eggs4 ,coffee1 tea1 chocolate and cocoa are stimulants1 with sedative after-effects4 ,their food value depends largely on the amount of milk1 cream and sugar put into them4 ,chocolate and cocoa are both drugs and foods4 ,alcohol is a stimulant at first1 afterwards a sedative1 and at all times an anesthetic4 ,when we think of drinking for the sake of supplying the bodily need of fluid1 we should think of water and nothing else4 ,if other liquids are taken1 they should be taken as foods or drugs4 ,water is the best solvent known4 ,the alchemists of old spent much time and energy trying to find the universal solvent1 believing that thereafter it would be easy to discover a method of making base metals noble4 ,but they never found anything better than water4 ,water is the compound that in its various forms does most to change the earth upon which we live1 and it is more necessary for the continuation of life than anything else except air4 ,pure water does not exist in nature1 that is1 we have never found a compound of the composition ,h#b,o4 ,water always contains other matter4 ,the various salts are dissolved in it and it absorbs gases4 ,the nearest we come to pure water is distilled4 ,pure water is an unsatisfied compound1 and as soon as it is exposed it begins to absorb gases and take up salts and organic matter4 ,pure water differs from clean water4 ,clean or potable water is a compound which contains a moderate amount of salts1 but very little of organic matter4 ,bacteria should be practically absent4 ,water that contains much of nitrogenous substances is unfit to use4 ,if the water is very hard1 heavily loaded with salts1 it should not be used extensively as a drink1 for if too much of earthy and mineral matter is taken into the system1 the body is unable to get rid of all of them4 ,the result is a tendency for deposits to form in the body4 ,in places where the water is excessively charged with lime it has been noticed that the bones harden too early1 which prevents full development of the body4 ,if the bones of the skull are involved1 it means that there will not be room enough for the brain4 ,such diseases are rare in this country1 but in parts of ,europe they are not uncommon4 ,if the water is very hard1 a good plan is to distill it and then add a little of the hard water to the distilled water4 ,people who partake of an excessive amount of various salts can perhaps drink distilled water to advantage1 but those who take but a normal amount of the salts in their foods should have natural water4 ,water forms three-fourths of the human body1 more or less4 ,it is needed in every process that goes on within the body4 ,to be dry is to die4 ,water keeps the various vital fluids in solution so that they can perform their function4 ,without water there would be no sense of taste1 no digestion1 no absorption of food1 no excretion of debris1 and hence no life4 ,the water is the vehicle through which the nutritive elements are distributed to the billions of cells of the body1 and it is also the vehicle which carries the waste to the various excretory organs4 ,we can live several weeks without food1 but only a few days without water4 ,hot water and ice-cold water are both irritants4 ,water may be taken either warm or cool4 ,it is best to avoid the extremes4 ,the amount of water needed each twenty-four hours varies according to circumstances4 ,two quarts is a favorite prescription4 ,those who eat freely of succulent fruits and vegetables do not need as much as those who live more on dry foods4 ,salt in excess calls for an abnormal amount of water1 for salt is a diuretic1 robbing the tissues of their fluids and consequently more water has to be taken to keep up the equilibrium4 ,naturally1 more water is required when the weather is hot than when it is cool4 ,on hot days warm water is more satisfying and quenches thirst more quickly than ice water4 ,warm water also stimulates kidney action1 which is often sluggish in summer4 ,ice water is the least satisfactory of all1 for the more one drinks the more he wants4 ,a normal body calls for what water it needs1 and no more4 ,an abnormal body is no guide for either the amount of food or drink necessary4 ,many people do not like the taste of water1 especially in the morning4 ,this means that the body is diseased4 ,to a normal person cool water is always agreeable when it is needed1 and it is needed in the morning4 ,people with natural taste do not care for ice water1 but other water is relished4 ,the common habit of drinking with meals is a mistake4 ,man is the only animal that does this1 and he has to pay dearly for such errors4 ,taking a bite of food and washing it down with fluid lead to undermastication and overeating1 and then the body suffers from autointoxication4 ,a mouthful of food followed by a swallow of liquid forces the contents of the mouth into the stomach before the saliva has the opportunity to act4 ,the best way is to drink one or two glasses of water in the morning before breakfast4 ,partake of the breakfast1 and all other meals1 without taking any liquid4 ,sometimes there is a desire for a drink immediately after the meal is finished4 ,if so1 take some water slowly4 ,if it is taken slowly a little will satisfy4 ,if it is gulped down it may be necessary to take one or two glasses of water before being satisfied4 ,those who have a tendency to drink too much during warm weather will find very slow drinking helpful in correcting it4 ,if there is any digestive weakness1 the liquid taken immediately after a meal should be warm and should not exceed a cupful4 ,those with robust digestion may take cool water4 ,cold water chills the stomach4 ,digestion will not take place until the stomach has reached the temperature of about one hundred degrees ,fahrenheit again1 and if the stomach contents are chilled repeatedly the tendency is strong for the food to ferment pathologically1 instead of being properly digested4 ,for this reason it is not well to drink while there is anything left in the stomach to digest4 ,as stomach digestion generally takes two or three hours at least1 it is well to wait this long before taking water after finishing a meal1 and then drink all that is desired until within thirty minutes of taking the next meal4 ,if the thirst should become very insistent before two or three hours have elapsed since eating1 take warm water4 ,those who eat food simply prepared and moderately seasoned are not troubled much with excessive thirst4 ,two quarts of water daily should be sufficient for the adults under ordinary conditions4 ,here1 as in eating1 no exact amount will fit everybody4 ,make a habit of drinking at least a glass of water before breakfast1 cleaning the teeth and rinsing the mouth before swallowing any1 and then take what water the body asks for during the rest of the day4 ,taking too much water is not as injurious as overeating1 but waterlogging the body has a weakening effect4 ,to drink with the meals is customary1 not because it is necessary1 but because we have a number of drinks which appeal to many people4 ,water is the drink par excellence4 ,a food-beverage that is used by many is cambric tea1 which is made of hot water1 one-third or one-fourth of milk and a little sweetening4 ,children generally like this on account of the sweetness4 ,it may be taken with any meal1 when fluid is needed1 but the amount should be limited to a cupful4 ,it is not well to dilute the digestive juices too much4 ,the water taken in the morning helps to start the body to cleanse itself4 ,water drinking is a great aid in overcoming constipation4 ,constipated people generally overeat4 ,less food and more water will prove helpful in overcoming the condition4 ,unfortunately for the race1 we have accustomed ourselves to partake of beverages containing injurious1 poisonous substances4 ,inasmuch as this is the place to discuss the drugs contained in coffee and tea1 ,i shall take the liberty of dwelling upon other habit-forming substances in the same chapter4 ,they are all a part of the drug addictions of the race4 ,for scientific discussion of these various substances ,i refer you to technical works4 ,in this chapter will be found only a discussion of their relation to people's welfare1 that is1 to health and efficiency4 ,coffee1 tea and chocolate contain a poisonous alkaloid which is generally called caffeine4 ,the theine in tea and the theobromine in cocoa are so similar to caffeine that chemists can not differentiate them4 ,these drinks when first taken cause a gentle stimulation under which more work can be done than ordinarily1 but this is followed by a reaction1 and then the powers of body and mind wane so much that the average output of work is less than when the body is not stimulated4 ,the temporary apparently beneficial effect is more than offset by the reaction and therefore partaking of these beverages makes people inefficient4 ,coffee is very hard on the nerves1 causing irritation1 which is always followed by premature physical degeneration4 ,experiments of late indicate that children who use coffee do not come up to the physical and mental standard of those who abstain4 ,the effect on the adults is not so marked because adults are more stable than children4 ,those who are not used to coffee will be unable to sleep for several hours after partaking of a cup4 ,some people drink so much of it that they become accustomed to it4 ,coffee is not generally looked upon as one of the habit-forming drugs1 but it is4 ,however1 of all the drugs which create a craving in the system for a repetition of the dose1 coffee makes the lightest fetters4 ,it is surprising how often health-seekers inform the adviser that they can not get along without coffee4 ,if they would take a cup a few times a year1 it would do no harm1 but the daily use is harmful to all1 even if they feel no bad effects and make it very weak1 which is a favorite statement of the women4 ,smoking1 drinking beer and drinking coffee have a tendency to overcome constipation in those who are not accustomed to these things1 but their action can not be depended upon for any length of time and the cure is worse than the disease4 ,tea drinking has much the same effect as coffee drinking1 except that it is decidedly constipating4 ,perhaps this is because there is considerable of the astringent tannin in the tea leaves4 ,chocolate is a valuable food4 ,those who eat of other aliments in moderation may partake of chocolate without harm1 but if chocolate is used in addition to an excess of other food1 the results are bad4 ,the chocolate is so rich that it soon overburdens some of the organs of digestion1 especially the liver4 ,the ,swiss consume much of this food and it is valuable in cases where it is necessary to carry concentrated rations4 ,alcohol in some form seems to have been consumed by even very primitive people as far back as history goes4 ,the ,bible records an early case of intoxication from wine1 and beer was brewed by the ancient ,egyptians4 ,so much has been consumed that some people have a subconscious craving for it4 ,there are cases on record where the very first drink caused an uncontrollable demand for the drug4 ,fortunately these cases are very rare4 ,alcohol is really not a stimulant1 though it gives a feeling of glow1 warmth and well-being at first1 but this is followed by a great lowering of physical power1 which gives rise to disagreeable sensations4 ,then the drinker needs more alcohol to stimulate him again4 ,then there is another depression with renewed demand3 ,there is no end to the craving for the drug once it has mastered the individual4 ,the lungs1 heart1 digestive organs1 muscles1 in fact1 every structure in the body loses working capacity4 ,alcohol seems to have a special affinity for nervous tissue4 ,a glass of beer or wine taken daily is no more harmful than a cup of coffee per day1 but the coffee drinker does not make of himself such a public nuisance and menace as the man often does who drinks alcohol to excess4 ,formerly it was respectable to drink4 ,some of our most noted public men were drunkards4 ,now a drunkard could not maintain himself in a prominent public position very long4 ,to drink like a gentleman was no disgrace4 ,now real gentlemen do not get drunk4 ,in backward ,russia they are becoming alarmed about the inroads of vodka1 and are trying to decrease its consumption4 ,france is trying to teach total abstinence to its young men because it disqualifies so many of them from military service to drink4 ,scandinavia is temperance territory4 ,the ,german ,kaiser has recently given a warning against drinking4 ,the ,united ,states discourages drinking in the army and navy4 ,field armies are not supplied with alcoholics4 ,drinking is becoming disreputable4 ,it is very difficult to prove the harm done by excessive drinking of tea and coffee1 also by the use of much tobacco1 even if we do know that it is so4 ,everyone knows something about the deleterious effect of alcohol upon the consumer4 ,solomon wrote3 ,wine is a mocker1 strong drink is raging1 and whosoever is deceived thereby is not wise4 ,who hath wounds without cause8 ,who hath redness of eyes8 ,alcohol permanently impairs both body and mind4 ,depending on how much is taken1 it may cause various ills1 ranging from inflammation of the stomach to insanity4 ,it reduces the power of the mind to concentrate and it diminishes the ability of the muscles to work4 ,it reduces the resistance of the body and shortens life4 ,its first effect is to lull the higher faculties to sleep4 ,most drunkards do not recover from their disease1 for drunkenness is a disease4 ,the various drugs given to cure the afflictions are delusions4 ,strengthening the body1 mind and the will and instilling higher ideals are the best methods of cure4 ,suggestive therapeutics1 and the awakening of a strong resolve for a better life are powerful aids4 ,proper feeding should not be overlooked1 for bad habits do not flourish in a healthy body4 ,civilization necessitates self-control and considerable self-denial4 ,those who go in the line of least resistance are on the road to destruction4 ,it is often necessary to overcome habits which produce temporary gratification of the senses4 ,according to ,warden ,tynan of the ,colorado ,penitentiary1 #if per cent4 of the prisoners are brought there because they use alcohol4 ,it is also well known that moral lapses are most common when the will is weakened through the use of liquor4 ,those who have the welfare of the race at heart are therefore compelled to give considerable thought to this subject4 ,according to past experience1 it will not help to try to legislate sobriety into the people4 ,education and industrialism are the factors which it seems to me will be most potent in solving the alcohol problem4 ,morality1 which in the last analysis is a form of selfishness1 will teach many that it is poor policy to reduce one's efficiency and thereby reduce the earning capacity and enjoyment of life4 ,more and more the employers of labor will realize that the use of alcohol decreases the reliability and worth of the worker4 ,many will take steps like the following3 ,in formal recognition of the fact1 established beyond dispute by the tests of the new psychology1 that industrial efficiency decreases with indulgence in alcohol and is increased by abstinence from it1 the managers of a manufacturing establishment in ,chester1 ,penn41 have attacked the temperance problem from a new angle4 ,unlike many railways and some other corporations1 they do not forbid their employees to drink1 but they offer #aj per cent4 advance in wages to all who will take and keep--the teetotaler's pledge4 ,incidentally1 a breaking of the promise will mean a permanent severance of relations1 but there is no emphasizing of that point1 it being confidently expected that the advantage of perfect sobriety will be as well realized on one side as on the other4 ,business has during the past two centuries been the great civilizer1 the great moral teacher4 ,it has found that honesty and righteousness pay and that injustice is folly4 ,business has led the way to the acceptance of a new ethics1 and new morals4 ,what has been said about alcohol applies to tobacco in a much smaller degree4 ,the use of tobacco seems to lead to the use of alcohol4 ,it retards the development of children4 ,it is surely one of the causes of various diseases4 ,tobacco heart1 sore throat and indigestion are well known to physicians4 ,tobacco contains one of the deadliest of poisons known4 ,one-sixteenth of a grain of nicotine may prove fatal4 ,the reason there are so few deaths from acute tobacco poisoning is that but very little of the nicotine is absorbed4 ,men who chew tobacco make themselves disagreeable to others4 ,smoking of cigarettes is to be condemned not only because it poisons the body1 but causes inattention and inability to concentrate on the part of the smoker1 as well4 ,every little while he feels the desire to take a smoke1 and if smoking is forbidden he devises means of getting away4 ,he robs his employer of time for which he is paid and injures himself4 ,the ability to work is decreased by indulgence in smoking4 ,recent experiments show that for a short time there is increased activity after a smoke1 but the following depression is greater than the stimulation1 so there is an actual loss4 ,a few years ago1 according to ,mr4 ,wilson1 who was then ,secretary of ,agriculture1 there were about #d1jjj1jjj drug addicts or dope fiends in the ,united ,states4 ,without doubt this estimate was too high1 for the proportion of addicts in the country is not as great as in the large cities4 ,the drugs chiefly used are cocaine1 opium1 laudanum1 morphine and heroin4 ,these drugs are much more destructive than alcohol4 ,cocaine and heroin are the worst4 ,it is very difficult to stop using any of them once the habit has been formed4 ,nearly every fiend dies directly or indirectly from the effect of his particular drug4 ,every one weakens the body so that there is not much resistance to offer to acute diseases4 ,every one destroys the will power so that a cure is exceedingly difficult4 ,it is well to bear in mind that all are not possessed of strong enough will power to resist their cravings and that some take to cocaine when they can not get liquor4 ,cocaine is far worse than alcohol4 ,people should be very careful about taking patent medicines4 ,there is no excuse for taking them4 ,the most popular ones have as their basis one of the habit-forming drugs4 ,most of the soothing syrups contain opium in some form4 ,to give babies opiates is a grave error1 to speak mildly4 ,it weakens the child1 may lay the foundation for a deadly habit later in life1 and often an overdose kills outright4 ,well informed mothers avoid such drugs and keep their children reasonably quiet by means of proper care4 ,many of the remedies for nasal catarrh and hay fever contain much cocaine4 ,cocaine is an astringent and a painkiller and people mistake the temporary lessening of discharge from the nose and disappearance of pain for curative effects4 ,but there is nothing curative about it4 ,in a short time the mucous membrane relaxes again and then the discharge is re-established4 ,the nerves which were put out of commission resume their function and then the pain reappears4 ,opium or one of its derivatives is generally present in the patent medicines given for coughs4 ,opium is also an astringent and will suppress secretions1 but this is not a cure4 ,excessive secretions are an indication that the body is surcharged with poison and food4 ,let them escape and then live so that there will be internal cleanliness and then there will be no more coughs and colds4 ,the unfortunate people who get into the habit of using these drugs degenerate physically1 mentally and morally4 ,they need more and more of their drug to produce the desired effect until they at last take enough daily to kill several normal men4 ,sometimes they are able to keep everybody in ignorance of what they are doing for years4 ,they develop slyness and secretiveness4 ,they become very suspicious4 ,they are nearly always untruthful1 and those who deal with them are surprised and wonder why those who used to be open and above-board now are furtive and dishonest4 ,they often lie when there is not the slightest excuse for it4 ,the moral disintegration is often the first sign noticed4 ,after habitually using any of these drugs for a while the body demands the continuation and if the victim is deprived of his accustomed portion there will be a collapse with intense suffering4 ,every tortured nerve in the body seems to call out for the drug4 ,the victim will do anything to get his drug4 ,he will lie1 steal1 and he may even attack those who are caring for him4 ,for the time being he is insane4 ,many professional men use cocaine4 ,it is a favorite with writers4 ,it often shows in their work4 ,those who write under the inspiration of this drug often do some good work1 but they are unable to keep to their subject4 ,their writings lack order4 ,we have enough of such writings to have them classified as cocaine literature4 ,if there are #d1jjj1jjj1 or even fewer1 of these people in our land1 it is a serious problem1 for every one is a degenerate1 to a certain degree4 ,if the medical profession and the druggists would co-operate it would be easy enough to prevent the growth of a new crop of dope fiends4 ,of course1 people would have to stop taking patent medicines1 which often start the victims on the road to degeneration4 ,then the physicians should stop prescribing habit-forming drugs1 as well as all other drugs1 and teach the people that physical1 mental and moral salvation come through right living and right thinking4 ,unfortunately the medical profession is careless and is responsible for the existence of many of the drug addicts4 ,a patient has a severe pain4 ,what is the easiest way to satisfy him8 ,to give a hypodermic injection of some opiate4 ,the patient1 not realizing the danger1 demands a pain-killer every time he suffers4 ,he soon learns what he is getting and then he goes to the drug store and outfits himself with a hypodermic outfit and drugs1 and the first thing he knows he is a slave1 in bondage for life4 ,this is no exaggeration4 ,there are hundreds of thousands of victims to the drug habit who trace their downfall to the treatment received at the hands of reputable physicians1 who do not look upon their practice with the horror it should inspire because it is so common4 ,doctors do not always bury their mistakes4 ,some of them walk about for years4 ,in spite of laws against the sale of various drugs1 they can be obtained4 ,there are doctors and druggists of easy conscience who are very accommodating1 for a price4 ,there is no legitimate need for the use of one-hundredth of the amount of these drugs that is now consumed4 ,a local injection of cocaine for a minor operation is justifiable1 but none of the habit-forming drugs should be used in ordinary practice to kill pain1 for the proper application of water in conjunction with right living will do it better and there are no evil after effects4 ,massage is often sufficient4 ,to show a little more clearly how some people become addicted to drugs1 let us consider one of the latest1 heroin3 ,a few years ago this drug1 which is an opium derivative1 was practically unknown4 ,it is much stronger than morphine and consequently the effect can be obtained more quickly by means of a smaller dose4 ,physicians thought at first that it was not a habit-forming drug1 for they could use it over a longer period of time than they could employ morphine1 without establishing the craving and the habit4 ,so they began to prescribe heroin instead of morphine1 and many a morphine addict was advised to substitute heroin4 ,all went well for a short while1 until the victims found that they were enslaved by a drug that was even worse than morphine4 ,now1 thanks chiefly to the medical profession1 it is estimated that we have in our land several hundred thousand heroin addicts4 ,sallow of face1 gaunt of figure1 looking upon the world through pin-point pupils1 with all of life's beauty1 hope and joy gone1 they are marching to premature death4 ,the medical profession furnishes more than its proportion of drug addicts4 ,they know the danger of the drugs1 but familiarity breeds contempt4 ,if the public but knew how many of their medical advisers1 who should always be clear-minded1 are befuddled by drugs1 there would be a great awakening4 ,one eminent physician who has now been in practice about forty-five years and has had much experience with drug addicts1 has said that according to his observations1 about one physician in four contracts the drug habit4 ,i believe this is exaggerated1 but ,i am acquainted with a number of physicians who are addicts4 ,physicians who smoke do not condemn the practice4 ,those who drink are likely to prescribe beer and wine for their patients4 ,those who are addicted to drugs use them too liberally in their practice4 ,those who have watched the effects of the various drugs1 from coffee to heroin1 must condemn their use4 ,it is true that an occasional cup of coffee or tea1 a glass of wine or beer does no harm4 ,a cigarette a week would not hurt a boy1 nor would on occasional cigar harm a man4 ,but how many people are willing to indulge occasionally8 ,the rule is that they indulge not only daily1 but several times a day1 and the results are bad4 ,one bad habit leads to another1 and the time always comes when it is a choice between disease and early death on one hand1 and the giving up of the bad habits on the other1 and when this time comes the bonds of habits are often so strong that the victim is unable to break them4 ,i realize that knowledge will not always keep people out of temptation and that some individuals will take the broad way that leads to destruction in spite of anything that may be said4 ,youth is impatient of restraint and ever anxious for new experiences4 ,regarding this serious matter of destructive drug use1 much could be done by teaching people their place in society3 ,that is1 what they owe to themselves1 their families and the public in general4 ,in other words1 teach the young people the higher selfishness1 part of which consists of considerable self-control1 self-denial and self-respect4 ,drugs are too easy to obtain today4 ,some day people will be so enlightened that they will not allow themselves to be medicated4 ,this is the trend of the times4 ,until such a time comes1 society should protect itself by making it very difficult to get any of the habit-forming drugs4 ,if necessary1 the free hand of the physician should be stayed4 ,much of the confidence blindly given him is misplaced4 ,,chapter ,,xxi4 ,,care ,,of ,,the ,,skin4 ,the skin is neglected and abused4 ,very few realize how important it is to give this organ the necessary attention4 ,if we were living today as our ancestors doubtless lived1 we could neglect the skin1 as they did4 ,they wore little or no clothing4 ,the skin1 which formerly was very hairy1 served as protection4 ,it was exposed to the elements1 which toughened it and kept it active4 ,today most people give the skin too great protection1 and thus weaken it4 ,the result is that it degenerates and partly loses its function with consequent detriment to the individual's health4 ,a normal skin has a very soft feel1 imparting to the fingers a pleasant1 vital sensation4 ,it either has color or suggests color4 ,an abnormal skin pleases neither the sense of seeing nor feeling4 ,it may feel inert or it may be inflamed4 ,the skin is a beautiful and complex structure4 ,it is made up of an outer layer called the epidermis and an inner layer1 the true skin or corium1 which rests upon a subcutaneous layer1 composed principally of fat and connective tissue4 ,the epidermis is divided into four layers4 ,it has no blood-vessels and no nerves1 but is nourished by lymph which escapes from the vessels deeper in the skin4 ,it is simply protective in nature4 ,the true skin is made up of two indistinct layers1 which harbor a vast multitude of nerves1 blood-vessels and lymph-vessels4 ,in the skin there are two kinds of glands1 the sebaceous and the sweat glands4 ,the sebaceous glands are1 as a general rule1 to be found in greatest numbers on the hairiest parts of the body and are absent from the palms of the hands and the soles of the feet4 ,they throw off a secretion known as sebum1 which is made up principally of dead cells that have undergone fatty degeneration and of other debris4 ,the sebum serves as lubricant4 ,it is generally discharged near or at the shaft of a hair4 ,the sweat glands discharge on the average from one and one-half to two pounds of perspiration per day1 more in hot weather and much less when it is cool4 ,they are distributed over the whole external surface of the body4 ,according to ,krause there are almost #b1djj1jjj of them4 ,they carry off water and carbonic acid gas chiefly4 ,the functions of the skin are3 ,to protect the underlying structures2 to regulate the heat2 to serve as an organ of respiration2 to serve as an organ of touch and thermal sensation2 to secrete and eliminate various substances from the body2 to absorb4 ,the heat regulation is quite automatic4 ,when the external temperature is high there is a relaxation of the skin4 ,the pores open1 the perspiration goes to the surface and evaporates1 thus cooling the body4 ,when the surface is cool the skin contracts1 closing the pores and conserving the heat4 ,radiation always takes place1 except when the temperature is very high4 ,the sensation of touch and the ability to feel heat and cold protect us from untold numbers of dangers4 ,they are a part of the equipment which enables us to adjust our selves to our environment4 ,the secretions and excretions are perspiration and sebum4 ,these contain water1 carbonic acid1 urea1 buturic acid1 formic acid1 acetic acid1 salts1 the chief being sodium chloride1 and many other substances4 ,the respiratory function consists in the absorption of a small amount of oxygen and the giving off of some carbonic acid4 ,a small amount of water can be absorbed by the skin4 ,oils can also be absorbed4 ,in case of malnutrition in children1 olive-oil rubs are often helpful4 ,this absorptive function is taken advantage of by physicians who rub various medicaments into the skin4 ,mercury enough to produce salivation can be absorbed in this way4 ,from the above it will be seen that the skin is not only complex in structure1 but has many functions4 ,it is impossible to have perfect health without a good skin4 ,under civilized conditions a healthy skin can not be had without giving it some care4 ,the average person has a skin that shows lack of care4 ,fortunately1 but little care is needed4 ,a bath should be taken often enough to ensure cleanliness4 ,warm water and soap need not be used more than once or twice a week under ordinary conditions4 ,if the soap causes itching1 it is well to use a small amount of olive oil on the body afterwards1 rubbing it in thoroughly1 and going over the body with a soft cloth after the oil rub1 thus removing the oil which would otherwise soil the clothes4 ,if the skin is not kept clean1 the millions of pores are liable to be partly stopped up1 which results in the retention of a part of the excretory matter within the skin1 where it may cause enough irritation to produce some form of cutaneous disorder1 or the skin may through disuse become so inactive that too much work is thrown upon the other excretory organs1 which may also become diseased from overwork and excessive irritation4 ,soaps are irritants4 ,tallow soaps and olive oil soaps are less irritating than other varieties4 ,whatever kind of soap is used1 it should be rinsed off thoroughly1 for if some of it is left in the pores of the skin roughness or even mild inflammation may ensue4 ,be especially careful about the soap used for babies1 avoiding all highly colored and cheap perfumed soaps4 ,whether to take a daily sponge bath or not is a matter of no great importance1 and each individual can safely suit himself4 ,if there is quick reaction and a feeling of warmth and well-being following a cold sponge1 it is all right4 ,if the skin remains blue and refuses to react for a long time1 the cold sponge bath is harmful4 ,the cold plunge is always a shock1 and no matter how strong a person may be1 frequent repetition is not to be recommended4 ,people who take cold plunges say that they do no harm1 but it is well to remember that life is not merely a matter of today and tomorrow1 but of next year1 or perhaps forty1 fifty or sixty years from today4 ,a daily shock may cause heart disease in the course of twenty or thirty years4 ,a good way to take a cold bath is to get under a warm shower and gradually turn off the warm water4 ,then stand under the cold shower long enough to rinse well the entire surface of the body4 ,those who take cold sponge baths in winter and find them severe1 should precede the sponging in cold water with a quick sponging off with tepid water1 and they should always take these baths in a warm room4 ,after all baths give the body a good dry rubbing1 using brisk movements4 ,bath towels1 flesh brushes or the open hands may be used for the dry rubbing4 ,the sponge bath has practically no value as a cleanser4 ,its chief virtue consists in stimulating the circulation of the blood and the lymph in the skin4 ,in summer it is cooling4 ,it is important to have good surface circulation1 but this can be attained as well by means of dry rubbing4 ,the rubbing is more important than wetting the skin4 ,a skin that is rubbed enough becomes so active that it practically cleans itself1 and it protects against colds and other diseases4 ,some advocate dispensing with the bath entirely1 but that is going to extremes4 ,cleanliness is worth while for the self-respect it gives the individual4 ,hot baths are weakening and relaxing1 hence weak people should not stay long in the hot bath4 ,cold baths are stimulating to strong people and depressing to those who do not react well from them4 ,swimming is far different from taking a cold bath4 ,a person who can swim with benefit and comfort for twenty minutes would have a chill1 perhaps1 if he remained for five minutes in the bath tub in water of the same temperature4 ,swimming is such an active exercise that it aids the circulation1 keeping the blood pretty well to the surface in spite of the chilling effect of the water4 ,if a very warm bath is taken1 there should be plenty of fresh air in the bath room and it is well to sip cold water while in the bath and keep a cloth wrung out of cold water on the forehead4 ,people who are threatened with a severe cold or pneumonia can give themselves no better treatment than to take a hot bath1 as hot as they can stand it1 lasting for one-half hour to an hour1 drinking as much warm water as can be taken with comfort both before and after getting into the tub4 ,this bath must be taken in very warm water1 otherwise it will do no good4 ,it is weakening and relaxing1 but through its relaxing influence it equalizes the circulation of the blood1 bringing much to the surface that was crowding the lungs and other internal organs1 thus causing the dangerous congestion that so often ends in pneumonia4 ,after the bath wrap up well so that the perspiration will continue for some time4 ,when the sweating is over1 get into dry clothes and remain in bed for six to eight hours4 ,to make assurance doubly sure1 give the bowels a good cleaning out with either enemas or cathartics1 or both4 ,then eat nothing until you are comfortable4 ,such treatment would prevent much pneumonia and many deaths4 ,the best preventive is to live so that sudden chilling does not produce pneumonia or other diseases1 which it will not do in good health4 ,people with serious diseases of the heart1 arteries or of the kidneys should not take protracted or severe baths4 ,to sum up the use of water on the skin3 ,use enough to be clean4 ,no more is necessary4 ,the application of water should be followed by thorough drying and dry rubbing4 ,if the reaction is poor1 do not remain in cold water long enough to produce chilling4 ,as a rule thin people should use but little cold water1 and they should never remain long in cold water4 ,water intelligently applied to the skin in disease is a splendid aid in cleansing the system4 ,it is surprising what a great amount of impurity can be drawn from the body by means of wet packs4 ,however1 this is a treatise on health1 so we shall not go into details here regarding hydrotherapy4 ,no matter what one's ideas may be on the subject of bathing1 there can hardly be more than one opinion regarding the application of dry friction to the skin4 ,those who have noted its excellent results feel that it should be a daily routine4 ,it should be practiced either morning or evening1 or both4 ,from five to ten minutes spent thus daily will pay high dividends in health4 ,a vigorous rubbing is exercise not only for the skin1 but for nearly every muscle in the body4 ,the dry rubbing keeps the surface circulation vigorous4 ,the surface circulation1 and especially the circulation in the hands and the feet1 is the first part that begins to stagnate4 ,blood stagnation means the beginning of the process which results in old age4 ,in other words1 dry friction to the skin helps to preserve health and youth4 ,skin that is not exercised often becomes very hard and scales off particles of mineral matter4 ,if women would put less dependence on artificial beautifiers and more on scientific massage1 they would get much better results4 ,they would avoid many a wrinkle and save their complexions4 ,the neck and the face should never be massaged downwards4 ,the strokes should be either upwards or from side to side1 the side strokes generally being toward the median line4 ,such massaging will prevent the sagging of the face muscles for years and help to keep the face free from wrinkles and young in appearance4 ,the massaging should be rather gentle1 for if it is too vigorous the tendency is to remove the normal amount of fat that pads and rounds out the face4 ,men can do the same thing1 but most men have no objection to wrinkles4 ,however1 most men do object to baldness1 which can be prevented in nearly every case4 ,to produce hair on a polished pate is a different proposition4 ,it is indeed difficult4 ,if you will look at a picture of the circulation of the blood in the scalp1 you will notice that the arteries supplying it come from above the eye sockets in front1 from before and behind the ears on the sides1 and from the nape of the neck in the rear4 ,they spread out and become smaller and smaller as they travel toward the top of the head1 and especially toward the back4 ,the scalp is well supplied with blood1 but it is not given much exercise4 ,the tendency is for the blood stream to become sluggish1 deposits gradually forming in the walls of the blood-vessels1 which make them less elastic and decrease the size of the lumen4 ,the result is less food for the hair roots and food of inferior quality4 ,this process of cutting off the circulation in the scalp is largely aided by the tight hats and caps worn by men1 which compress the blood-vessels4 ,it is quite noticeable that people with round heads have a greater tendency to become bald than those with more irregular heads4 ,the reason is probably that the hats fit more snugly on the round-headed people4 ,there are many exceptions4 ,women are not so prone to baldness as men1 because they wear hats that do not exclude the air from the hair nor do they compress the blood-vessels4 ,let those men who dislike to lose their hair massage the scalp for a short while daily1 beginning above the eyes1 in front of the ears and at the nape of the neck and going to the top of the head4 ,then let them wear as sensible hats as possible1 avoiding those that exert great pressure on the blood-vessels that feed the scalp4 ,thus they will not only be able to retain their hair much longer than otherwise1 but the hair that is well fed does not fade as early as that which lives on half rations4 ,in the case of preserving the hair1 an ounce of prevention is worth a ton of cure4 ,the man who can produce a satisfactory hair restorer that will give results without any effort on the part of the men can become a millionaire in a short time4 ,the hair is a modified form of skin4 ,each hair is supplied with blood1 and the reason that the hair stands up during intense fear is that to the lower part of the shaft is attached a little muscle4 ,during fear this contracts1 as do other involuntary muscles1 and then the hair stands up straight instead of being oblique4 ,as a rule people protect the skin too much4 ,the best protection they have against cold is a good circulation4 ,with a poor circulation it is difficult to keep warm in spite of much clothing4 ,coldness is also largely a state of mind4 ,people get the idea of cold into the head and then it is almost impossible for them to keep warm4 ,on the same winter day we may see a man in a thick overcoat trying to shrink into himself1 shivering1 while a lady passes blithely by1 with her bosom bared to the wind4 ,the face tolerates the cold1 because it is used to it1 the neck and the upper part of the chest likewise1 and so it would be with the skin of the entire body if we accustomed it to be exposed4 ,we use too heavy clothes4 ,it is a mistake to hump the back and draw in the shoulders during cold weather1 for this reduces the lung capacity1 thus depriving the body of its proper amount of oxygen4 ,the result is that there is not enough combustion to produce the necessary amount of heat4 ,wool is warm covering1 the best we have4 ,however1 it is very irritating to the skin and has a tendency to make the wearer too warm4 ,it does not dry out readily4 ,consequently the wearer remains damp a long time after perspiring4 ,the result is a moist1 clammy skin4 ,a skin thus pampered in damp warmth becomes delicate1 and like other hot-house products unable to hold its own when exposed to inclement weather4 ,a good way to take cold easily is to wear wool next to the skin4 ,the best recipe for getting cold feet is to wear woolen stockings4 ,wear cotton or linen or silk next to the skin4 ,cotton is satisfactory and cheap4 ,linen is excellent1 but a good suit of linen underwear is too costly for the average purse4 ,remie1 said to be the linen of the ,bible1 is highly recommended by some4 ,those working indoors should wear the same kind of underwear summer and winter1 and it should be very light4 ,if people use heavy underwear in heated rooms1 they become too warm4 ,the consequence is that when they go out doors they are chilled1 and if they are not in good physical condition colds and other diseases generally result4 ,by wearing outer garments according to climatic conditions one can easily get all the protection necessary4 ,those who take the proper food and enough exercise and dry friction of the skin will not require or desire an excessive amount of clothing4 ,the feel of the wintry blast on the skin is not disagreeable4 ,if we would only give the skin more exercise1 through rubbing1 and more fresh air1 we would soon discard much of our clothing1 and wear but enough to make a proper and modest appearance in public1 with extra covering on cold days4 ,nothing can be much more ridiculous and uncomfortable than a man in conventional attire on a hot summer's day4 ,of course1 thin1 nervous people should not expose themselves too much to the cold4 ,most of the diseases known by the name of skin diseases1 are digestive troubles and blood disorders manifesting in the skin4 ,as soon as the systemic disease upon which they depend disappears1 these so-called skin diseases get well4 ,erysipelas is one of the so-called germ diseases1 but it is controlled very quickly by a proper diet4 ,it can not occur in people until they have ruined their health by improper living4 ,pure blood will not allow the development of the streptococcus erysipelatis in sufficient numbers to cause trouble4 ,first the disease develops and then the germ comes along and multiplies in great numbers1 giving it type4 ,acne1 which is very common for a few years after puberty1 shows a bad condition of the blood4 ,even during the changes that occur at puberty no disease will manifest in healthy boys and girls4 ,about this time the young people eat excessively1 the result being indigestion and impure blood4 ,the changes that occur in the skin make it a favorable place for irritations to manifest4 ,let the boys and girls eat so that they have bright eyes and clean tongues and there will be very little trouble from disfiguring pimples4 ,eczema is generally curable by means of proper diet and the same is true of nearly all skin diseases that afflict infants4 ,there are diseases of the skin due to local irritants1 such as the various forms of trade eczema1 scabies 7itch71 and pediculosis 7lousiness71 but the fact remains that nearly all skin diseases fail to develop if the individual eats properly1 and most of them can be cured1 after they have developed1 by proper diet and attention to hygiene generally4 ,if the diet is such that irritants are manufactured in the alimentary tract and absorbed into the blood1 and then excreted through the skin1 where enough irritation is produced to cause disease1 it is useless to treat with powders and salves4 ,correct the dietetic errors and the skin will cure itself4 ,specialists in skin diseases often fail because they treat this organ as an independent entity1 instead of considering it as a part of the body whose health depends mostly upon the general health4 ,,chapter ,,xxii4 ,,exercise4 ,nature demands of us that we use our mental and physical powers in order to get the best results4 ,man was made to be active4 ,in former times he had to earn his bread in the sweat of his face or starve4 ,now we have evolved1 or is it a partial degeneration1 into a state where a sharp mind commands much more of the means of sustenance than does physical exertion4 ,the consequence is that many of those equipped with the keenest minds fail to keep their bodies active4 ,this helps to lessen their resistance and produces early death4 ,some exercise is needed and the question is1 how much is necessary and how is it to be taken so that it will not degenerate into drudgery8 ,there are very few with enough persistence to continue certain exercises1 no matter how beneficial1 if they become a grind4 ,the amount required depends upon the circumstances4 ,ordinarily1 a few minutes of exercise each day1 supplemented with some walking and deep breathing will suffice4 ,about five minutes of vigorous exercise night and morning are generally enough to keep a person in good physical condition1 if he is prudent otherwise4 ,many strive to build up a great musculature4 ,this is a mistake1 unless the intention is to become an exhibit for the sake of earning one's living4 ,big muscles do not spell health1 efficiency and endurance4 ,even a dyspeptic may be able to build big muscles4 ,what is needed for the work of life is not a burst of strength that lasts for a few moments and then leaves the individual exhausted for the day1 but the endurance which enables one to forge ahead day after day4 ,it is generally dangerous to build up great muscles1 for if the exercises that brought them into being are stopped1 they begin to degenerate so fast that the system with difficulty gets rid of the poisons4 ,then look out for one of the diseases of degeneration1 such as inflammation of the kidneys or typhoid fever4 ,the great muscles exhibited from time to time upon the variety stage and in circuses are not normal4 ,man is the only animal that develops them1 and they are not brought about by ordinary circumstances4 ,once acquired1 they prove a burden1 for they demand much daily work to be kept in condition4 ,good muscles are more serviceable than extraordinary ones4 ,vigorous exercise is better than violent exercise4 ,it is well known that many of our picked athletes1 men with great original physical endowment1 die young4 ,the reason is that they have either been overdeveloped1 or at some time they have overtaxed their bodies so in a supreme effort at vanquishing their opponents that a part of the vital mechanism has been seriously affected4 ,then when they settle down to business life they fail to take good care of themselves and they degenerate rapidly4 ,exercising should not be a task1 for then it is work4 ,it should be of a kind that interests and pleases the individual1 for then it is accompanied by that agreeable mental state from which great good will come to the body4 ,it is necessary for us to think enough of our bodies to supply them with the activity needed for their welfare and we should do this with good grace4 ,exercise enough to bring the various muscles into play and the heart into vigorous action4 ,office workers should take exercises for the part of the body above the waist1 plus some walking each day4 ,all should take enough exercise to keep the spine straight and pliable4 ,bending exercises are good for this purpose1 keeping the knees straight and touching the floor with the fingers4 ,then bend backward as far as possible4 ,then with hands on the hips rotate the body from the waist4 ,it is very desirable to keep the body erect1 for this gives the greatest amount of lung space1 and gives the individual a noble1 courageous appearance and feeling4 ,the forward slouch is the position of the ape4 ,it is not necessary to pay any attention to the shoulders1 if the spine is kept in proper position1 for the shoulders will then fall into the right place4 ,being straight is a matter of habit4 ,no one can maintain this position without some effort4 ,at least1 one has to make the effort to get and retain the habit4 ,most round-shouldered people could school themselves in two or three months to be straight4 ,those who are moderate in eating need less exercise than others4 ,too great food intake requires much labor to work it off4 ,when the food is but enough to supply materials for repair1 heat and energy1 there is no need of great effort to burn up the excess4 ,to exercise much and long1 then eat enough to compel more exercise1 is a waste of good food1 time and energy4 ,be moderate in all things if you would have the best that life can give you4 ,always make deep breathing a part of the exercise4 ,no matter what one's physical troubles may be1 deep breathing will help to overcome them4 ,it will help to cure cold feet by bringing more oxygen into the blood4 ,it will help to drive away constipation by giving internal massage to the bowels4 ,it will help to overcome torpid liver by the exercise given that organ4 ,it will help to cure rheumatism by producing enough oxygen to burn up some of the foreign deposits in various parts of the body4 ,as an eye-opener deep breathing has alcohol distanced4 ,it costs nothing and has only good after effects4 ,moreover1 deep breathing takes no time4 ,a dozen or more deep breaths can be taken morning and night1 and every time one steps into the fresh air1 without taking one second from one's working time4 ,to have health good blood is necessary1 and this can not be had without taking sufficient fresh air into the lungs4 ,proper clothing must also be taken into consideration in connection with breathing and exercise4 ,the clothes must be loose enough to allow free play to limbs1 chest and abdomen4 ,men and women were not shaped to wear two and three inch heels4 ,those who persist in this folly must pay the price in discomfort and an unbalanced body4 ,the time to take exercise depends upon circumstances4 ,it is best not to indulge for at least one or two hours after a hearty meal1 for exercise interferes with digestion4 ,a very good plan is to take from five to twenty-five minutes of exercise1 according to one's requirement1 before dressing in the morning and after undressing at night4 ,those who take exercises in a gymnasium or have time for out door games will have no difficulty in selecting proper time4 ,dumbbells1 ,indian clubs1 weights1 patent exercisers and gymnasium stunts are all right for those who enjoy them4 ,one thing to bear in mind is that short1 choppy movements are not as good as the larger movements that bring the big muscles into play4 ,it is well to exercise until there is a comfortable feeling of fatigue4 ,if this is done the heart works vigorously1 sending the blood rapidly to all parts of the body1 and the lungs also come into full play to supply the needed oxygen4 ,this acts as a tonic to the entire system4 ,the body must be used to keep it from degenerating4 ,a healthy body gives courage and an optimistic outlook upon life4 ,a sluggish liver can hide the most beautiful sunrise1 but a healthy body gives the eye power to see beauty on the most dreary day4 ,those who are not accustomed to exercise will be very1 sore at first1 if they begin too vigorously4 ,the soreness can be avoided by taking but two or three minutes at a time at first1 and increasing until the desired amount is taken daily4 ,if the muscles get a little sore and stiff at first1 do not quit1 for by continuing the exercises1 the soreness soon leaves4 ,many begin with great enthusiasm1 which soon burns itself out4 ,excessive enthusiasm is like the burning love of those who can't live without the object of their affection4 ,it burns so brightly that it soon consumes itself4 ,go to work at a rate that can be kept up4 ,to exercise hard for a few weeks or a few months and then give it up will do no good in the end4 ,however1 a person may occasionally let a day or two pass by without taking exercise with benefit4 ,avoid getting into a monotonous grind4 ,i believe that the very best exercises are those which are taken in the spirit of play4 ,no matter who it is1 if he or she will make the effort1 time enough can be found occasionally to spend at least one-half of a day in the open1 and this is very important4 ,we can not long flourish without getting into touch with mother nature1 and we need a few hours each week without care and worry in her company4 ,many immediately say1 ,i can't4 ,get rid of that negative attitude and say1 ,i can and ,i will4 ,see how quickly the obstacles melt away4 ,there are many who are slaves to duty4 ,they believe that they must grind away4 ,they think they are indispensable4 ,the world got along very well before they were born and it will roll on in the same old way after they are gathered to their fathers4 ,the thing to do is to break the bonds of the wrong mental attitude and then both time and opportunity will be forthcoming4 ,i shall comment on only a few of the outdoor exercises that are excellent4 ,swimming is one of the finest4 ,there is a great deal of difference between swimming and taking a bath in a tub4 ,some people cannot remain in the water long1 but if they have any resistance at all and are active1 there will be no bad results4 ,in swimming it is well to take various strokes1 swimming on the back1 on the side1 and on the face4 ,this brings nearly every muscle in the body into play and if the swimmer does not stay in too long it makes him feel fine4 ,if a feeling of chilliness or weariness is experienced1 it is time to quit the water1 dry off well and take a vigorous dry rub4 ,swims should always be followed with considerable rubbing4 ,the use of a little olive oil on the body1 and especially on the feet1 is very grateful4 ,no special rule can be laid down for the duration of a swim1 but very thin people should generally not remain in the water more than fifteen minutes1 and stout1 vigorous ones not over an hour4 ,it is best not to go swimming until two hours have elapsed since the last meal4 ,every boy and every girl should be taught to swim1 for it may be the means of preserving their lives4 ,it is not difficult4 ,for the benefit of those who start the beginners with the rather tedious and tiresome breast stroke1 will say that the easiest way to teach swimming is to get the learner to float on his back4 ,i have taught boys to float in as little as three minutes1 and after that everything else is easy4 ,when the beginner can float1 he can easily start to paddle a little and make some progress4 ,then he can turn on his side and learn the side stroke1 which is one of the best4 ,then he can turn on the face and learn various strokes4 ,this is not the approved way of learning to swim1 but it is the easiest and quickest way4 ,to float simply means to get into balance in the water4 ,it is necessary to arch the body1 making the spine concave posteriorly1 and bending the neck well backward at first4 ,in the beginning it is a great aid to fill the lungs well and breathe rather shallow4 ,this makes the body light in the water4 ,tell the beginner that it does not make any difference whether the feet sink or stay up4 ,it is only necessary to keep the face above water while floating4 ,if there is the slightest tendency to sink1 bend the neck a little more1 putting the head1 farther back in the water1 instead of raising it1 as most of the learners want to do4 ,remember that the trunk and neck must be kept well arched1 the head well back in the water4 ,the moment the beginner doubles up at waist or hips or bends the neck forward1 raising the head1 he sinks4 ,for speed and fancy swimming professional instruction should be obtained4 ,swimming is one of the best all-round developers1 as well as one of the most pleasant of exercises4 ,golf is no longer a rich man's game4 ,the large cities have public links4 ,for an office man it is a splendid game4 ,women can play it with equal benefit4 ,the full vigorous strokes1 followed with a walk after the ball1 then more strokes1 exercise the entire body4 ,it is good for young and old1 and for people in all walks of life4 ,tennis is splendid for some people4 ,those who are very nervous and excitable should play at something else1 for they are apt to play too hard and use up too much energy4 ,overexercising is just as harmful as excesses in other lines4 ,tennis requires quickness and is a good game for those who are inclined to be sluggish1 for it wakes them up4 ,horseback riding is also a fine exercise4 ,the companionship with an intelligent animal1 the freedom1 the fresh air1 the scenery1 all give enjoyment of life1 and the constant movement acts as a most delicious tonic4 ,there is only one correct way to ride for both sexes1 and that is astride4 ,the side saddle position keeps the spine twisted so that it takes away much of the benefit to be derived from riding4 ,out west the approved manner of riding for women is astride4 ,the women of the west make a fine appearance on horseback4 ,tramping is possible for all4 ,if there are hills to be climbed1 or mountains1 so much the better4 ,put on old clothes and old shoes and have an enjoyable time4 ,fine apparel under the circumstances spoils more than half of the pleasure4 ,playing ball or bicycle riding may be indulged in with benefit4 ,it is not fashionable to ride on bicycles today1 yet it is a pleasant mode of covering ground1 and if the trunk is kept erect it is a good exercise4 ,jumping rope1 playing handball1 tossing the medicine ball and sawing wood are good forms of exercise and great fun4 ,the spirit of play and good will easily double the value of any exercise that is taken4 ,dancing is also good if the ventilation is adequate and the hours are reasonable4 ,under various conditions vicarious exercises are valuable1 and by that ,i mean such forms of exercise as massage1 osteopathic treatment or vibratory treatment4 ,if anything is wrong with the spine1 get an osteopath or a chiropractor4 ,they can help to remedy such defects more quickly than anyone else4 ,they are experts in adjustments and thrusts4 ,some people take exercises while lying in bed or on the floor4 ,one good exercise to take while lying on the back is to go through the motions of riding a bicycle4 ,another is to lie down1 then bend the body at the hips1 getting into a sitting position2 repeat a few times4 ,another is to face the floor1 holding the body rigid1 supported on the toes and the palms of the hands2 slowly raise the body until the arms are straight and slowly lower it again until the abdomen touches the floor2 repeat several times4 ,it is impossible to go into detail regarding various exercises here4 ,those who wish to take care of themselves can easily devise a number of good ones1 or they can employ a physical culture teacher to give them pointers4 ,here as elsewhere1 good sense wins out4 ,it is not necessary to give much time to exercise1 but a little is valuable4 ,those who labor with their hands often use but few muscles1 and it would be well for them to take corrective exercises so that the body will remain in good condition4 ,there is no excuse for round shoulders and sunken chests4 ,a few weeks1 or at most a few months1 will correct this in young people4 ,the older the individual1 the longer it takes4 ,if the vertebrae have grown together in bony union no correction is possible4 ,it is as necessary to relax as it is to exercise4 ,when weary1 take a few minutes off and let go physically and mentally4 ,a little training will enable you to drop everything1 and even if it is for but five minutes1 the ease gives renewed vigor4 ,it does not matter what position is assumed1 if it is comfortable and allows the muscles to lose all tension4 ,at such times it is well to let the eyelids gently close1 giving the eyes a rest4 ,eye strain is very exhausting to the whole body and often results in serious discomfort4 ,many do not know how to relax4 ,they think they are relaxed1 yet their bodies are in a state of tension4 ,when relaxed any part of the body that may be raised falls down again as though it were dead4 ,people who do much mental work are at times so aroused by ideas that refuse to release their hold until they have been worked out or given expression that they can not sleep for the time being4 ,a few minutes of relaxation then gives rest4 ,when the problem has been solved1 the worker is rewarded with sweet slumbers4 ,an occasional night of this kind of wakefulness does no harm1 provided no such drugs as coffee1 alcohol1 strychnine and morphine are used4 ,we are undoubtedly intended to be useful4 ,normal men and women are not content unless they are helpful4 ,hence we have our work or vocation4 ,however1 people who get into a rut1 and they are liable to if they work all the time at one thing1 lose efficiency4 ,therefore it is well to have an avocation or a hobby to sharpen mind and body4 ,it does not make much difference what the hobby is1 provided it is interesting4 ,we waste much time that could give us more pleasure if it were intelligently employed4 ,an hour a day given to a subject for a few years in the spirit of play will give a vast fund of information and may in time be of inestimable benefit4 ,those who labor much with the hands would do well to take some time each day for mental recreation1 and those who work in mental channels should get joy and benefit from physical efforts4 ,a few hobbies1 depending upon circumstances1 may be3 ,photography1 music1 a foreign language1 the drama1 literature1 history1 philosophy1 painting1 gardening1 raising chickens1 dogs or bees1 floriculture1 and botany4 ,some people have become famous through their hobbies4 ,they are excellent for keeping the mind fluid1 which helps to retain physical youth4 ,there is something peculiarly beneficial about tending and watching growing and unfolding things4 ,it is well known that women remain young longer than men4 ,we have good reason to believe that one of the causes is their intimate relation with children4 ,growing flowers1 vegetables1 chickens and pups have the same influence in lesser degree4 ,tender1 helpless things bring out the best qualities in our natures4 ,we can not be on too intimate terms with nature1 so1 if possible1 select a hobby that brings you closely in contact with her and her products4 ,,chapter ,,xxiii4 ,,breathing ,,and ,,ventilation4 ,the respiratory apparatus is truly marvelous in beauty and efficiency4 ,medical men complain about nature's way of constructing the alimentary canal1 saying that it is partly superfluous1 but no such complaint is lodged against the lungs and their accessories4 ,the respiratory system may be likened in form to a well branched tree1 with hollow trunk1 limbs and leaves3 ,the trachea is the trunk2 the two bronchi1 one going to the right side and the other to the left side1 are the main branches2 the bronchioles and their subdivisions are the smaller branches and twigs2 the air cells are the leaves4 ,the trachea and bronchi are tubes1 furnished with cartilaginous rings to keep them from collapsing4 ,they are lined with mucous membrane4 ,the bronchi give off branches1 which in turn divide and subdivide1 until they become very fine4 ,upon the last subdivisions are clustered many cells or vesicles4 ,these are the air cells and here the exchange takes place1 the blood giving up carbonic acid gas and receiving from the inspired air a supply of oxygen4 ,this exchange takes place through a very thin layer of mucous membrane1 the air being on one side and the blood capillaries on the other side4 ,the whole respiratory tract is lined with mucous membrane4 ,this membrane is ciliated1 that is1 it is studded with tiny hairlike projections1 extending into the air passages4 ,these are constantly in motion1 much like the grain in a field when the wind is gently blowing4 ,their function is to prevent the entry of foreign particles into the air cells1 for their propulsive motion is away from the lungs1 toward the external air passages4 ,in some of the large cities where the atmospheric conditions are unfavorable and the air is laden with dust and smoke1 the cilia are unable to prevent the entrance of all the fine foreign particles in the air4 ,then these particles irritate the mucous membrane1 which secretes enough mucus to imprison the intruders4 ,consequently there is occasionally expulsion of gray or black mucus1 which should alarm no one under the circumstances1 if feeling well4 ,normally the mucous membrane secretes only enough mucus to lubricate itself1 and when there is much expulsion of mucus it means that either the respiratory or the digestive system1 or both1 are being abused4 ,at such times the sufferer should take an inventory of his habits and correct them4 ,the air cells are made up of very thin membrane4 ,so great is their surface that if they could be flattened out they would form a sheet of about #b1jjj square feet4 ,we can not explain satisfactorily why it is that through their walls there is an exchange of gases1 nor how the respiratory system can act so effectively both as an exhaust of harmful matter and a supply of necessary elements4 ,the distribution of the blood capillaries1 so tiny that the naked eye can not make them out1 is wonderful4 ,under the microscope they look like patterns of delicate1 complex1 beautiful lace4 ,the lungs are supplied with more blood than any other1 part of the body4 ,a small part of it is for the nourishment of the lung structure1 but most of it comes to be purified4 ,after the blood has traveled to various parts of the body to perform its work as a carrier of food1 and oxygen and gatherer of waste1 it returns to the heart and from the heart it is sent to the lungs4 ,there it gives up its carbonic acid gas and receives a supply of oxygen4 ,then it returns to the heart again and once more it is sent to all parts of the body to distribute the vital element1 oxygen4 ,the lungs give off watery vapor1 a little animal matter and considerable heat1 but their chief function is to exchange the carbonic acid gas of the blood for the oxygen of the air4 ,when the fats1 sugars and starches1 in their modified form1 are burned in the body to produce heat and energy1 carbonic acid gas and water are formed4 ,the gas is taken up by the blood stream1 which is being deprived of its oxygen at the same time4 ,this exchange turns the blood from red into a bluish tinge4 ,the red color is due to the union of oxygen with the iron in the blood corpuscles1 forming rust1 roughly speaking4 ,the fine adjustment that exists in nature can be seen by taking into consideration that animals give off carbon dioxide and breathe in oxygen1 while vegetation exhales oxygen and inhales carbon dioxide4 ,in other words1 animal life makes conditions favorable for plant growth1 and vegetation makes possible the existence of animals4 ,an animal of the higher class can live several days without water1 several weeks without food1 but only a very few minutes without oxygen4 ,when the blood becomes surcharged with carbonic acid gas1 and oxygen is refused admittance to the lungs1 life ceases in about five or six minutes4 ,from this it can easily be seen how important it is to have a proper supply of oxygen4 ,acute deprivation of this element is immediately fatal1 and chronic deprivation of a good supply helps to produce early deterioration and premature death4 ,the lungs can easily be kept in good condition1 and when we ponder on the beautiful and effective way in which nature has equipped us with a respiratory apparatus and an inexhaustible store of oxygen1 surely we must understand the folly of not helping ourselves to what is so vital1 yet absolutely free4 ,wrong eating and impure air are largely responsible for all kinds of respiratory troubles1 from a simple cold to the most aggravated form of pulmonary tuberculosis4 ,exercise and deep breathing will to a great extent antidote overeating1 but there is a limit beyond which the lungs refuse to tolerate this form of abuse4 ,experiments have shown that if the carbonic acid gas thrown off daily by an adult male were solidified1 it would amount to about seven ounces of solid carbon1 which comes from fats1 sugars and starches that are burned in the body4 ,it is well to remember that there are various forms of burning or combustion4 ,rapid combustion is exemplified in stoves and furnaces1 where the carbon of coal or wood rapidly and violently unites with oxygen4 ,slow combustion takes place in the rotting of wood1 the rusting of iron and steel and the union of oxygen with organic matter in animal bodies4 ,both processes are the same1 varying only in rapidity and intensity4 ,people who daily give off seven ounces of carbon are overworking their bodies4 ,they take in too much food and consequently force too great combustion4 ,this forcing has evil effects on the system1 for under forced combustion the body is not able to clean itself thoroughly4 ,some of the soot remains in the flues 7the blood-vessels7 and is deposited in the various parts of the engine 7the body74 ,result3 ,hardening1 which means loss of elasticity and aging of the body4 ,aging of the body results in deterioration of the mind4 ,proper breathing is fine1 but unless it is also accompanied by proper eating it does not bring the best results4 ,the atmospheric air contains about four parts of carbonic acid gas to #aj1jjj parts of air4 ,the exhaled air becomes quite heavily charged with this gas1 about #djj to #ejj parts in #aj1jjj4 ,it does not take long before the air in a closed1 occupied room is so heavily charged with this gas and so poor in oxygen that its constant rebreathing is detrimental4 ,the blood stream becomes poisoned1 which immediately depresses the physical and mental powers4 ,warning is often given by a feeling of languor and perhaps a slight headache4 ,people accustom themselves to impure air so that they apparently feel no bad effects1 but this is always at the expense of health4 ,the senses may be blunted1 but the evil results always follow4 ,to keep a house sealed up as tightly as possible in order to keep it warm saves fuel bills1 but the resultant bodily deterioration and disease cause enough discomfort and result in doctor bills which more than offset this saving4 ,it is poor economy4 ,a constant supply of the purest air obtainable must be furnished to the lungs2 otherwise the blood becomes so laden with poison that health1 in its best and truest sense1 is impossible4 ,the air should be inhaled through the nose4 ,it does not matter much how it is exhaled4 ,the nose is so constructed that it fits the air for the lungs4 ,the inspired air is often too dry1 dusty and cold4 ,the normal nose remedies all these defects4 ,the mucous membrane in the nasal passages contains cilia1 which catch the dust4 ,the nasal passages are very tortuous so that during its journey through them the air is warmed and takes up moisture4 ,habitual mouth breathing is one of the causes of the hardening and toughening of the mucous membrane of the respiratory passages1 for the mouth does not arrest the irritating substances floating in the air1 nor does it sufficiently warm and moisten the inspired air4 ,irritation produces inflammation and this in turn causes thickening of the membranes4 ,then it is very easy to acquire some troublesome affliction such as asthma4 ,very cold air is irritating1 but the passage through the nose warms it sufficiently4 ,the evil results of mouth breathing are well seen in children1 in whom it raises the roof of the mouth and brings the lateral teeth too close together4 ,then the dentists have to correct the deformity and the children are forced to suffer protracted inconvenience4 ,this mouth breathing is mostly due to wrong feeding1 especially overfeeding1 which causes swelling of the mucous membrane1 thus impeding the intake of the air through the nose and forcing it through the mouth4 ,the chief curative measure is obvious4 ,cut down the child's food supply and give food of better quality4 ,remember that children should not be fat4 ,normal breathing is rhythmical1 with a slight rise of the abdomen and chest during inspiration and a slight falling during expiration4 ,watch a sleeping baby1 and you will understand what is meant4 ,the ratio of breathing to the beating of the heart is about one to four or five4 ,whatever accelerates the heart causes more rapid breathing and vice versa4 ,breathing is practically automatic1 and were we living under natural conditions we should need to pay no attention to it1 but inasmuch as our mode of life prevents the full use of the lungs a little intelligent consideration is necessary to attain full efficiency4 ,the body should be left as free as possible by the clothes and especially is this true of the chest and waist line4 ,women sin much against themselves in this respect4 ,most of them find it absolutely necessary for their mental welfare to constrict the lower part of the chest and the waist line a great part of the time1 for really it would not do to be out of fashion4 ,the statue of ,venus de ,milo is generally considered to represent the highest form of female beauty and perfection in sculptural art4 ,if living women would consent to remain beautiful1 instead of being slaves to fashion1 it would be much better for themselves and for the race4 ,a corseted woman can not breathe properly1 even if she can introduce her hand between the body and her corset to prove that she is not constricted4 ,the natural curves of women are more graceful than those produced by the corset4 ,it would be an easy matter to give the breasts sufficient support1 if they need support1 without constricting the body1 and then take enough exercise to keep the waist and abdomen firm and in shape to accord with a normal sense of what is beautiful and proper4 ,woman does right in being as good looking as possible1 and it would do man no harm to imitate her in this1 for truly1 ,beauty is its own excuse for being4 ,but beauty and fashion seldom go hand in hand4 ,look at the modes which were the fashion1 and you will be compelled to say that many of them are offensive to people of good taste4 ,american women should cease imitating the caprice of the women of the underworld of ,paris4 ,there are indications that women are liberating themselves somewhat from the chains of fashions1 as well as from other ridiculous things1 so let us hope that they will soon be brave enough to look as beautiful as nature allows them to be1 both in face and figure4 ,the lungs1 like every other part of the body1 become weakened when not used4 ,the chest cavity enlarges during inspiration1 but this enlargement is prevented if there is constriction of the lower ribs and the waist4 ,the normal breathing is abdominal4 ,such breathing is health-imparting4 ,it massages the liver gently with each breath and is mildly tonic to the stomach and the bowels4 ,it truly gives internal exercise4 ,it helps to prevent constipation4 ,shallow breathing causes degeneration of lung tissue1 and indirectly degeneration of every tissue in the body1 for it deprives the blood of enough oxygen to maintain health4 ,it also prevents the internal exercise of the abdominal organs1 which is a necessary activity of the normal organism4 ,shallow breathers only use the upper parts of the lungs4 ,it is not to be wondered at that the lower parts easily degenerate4 ,in pneumonia1 for instance1 the lower part is usually first affected1 and in tuberculosis one often can get the physical indications in the lower part of the lungs posteriorly before they can be found any other place4 ,the upper parts have to be used and consequently they get more exercise and more blood and hence become more resistant4 ,it is well known that when the upper part of the lungs become affected the disease is very grave4 ,men1 as well as women1 are guilty of shallow breathing4 ,many men are very inactive and their breathing becomes sluggish4 ,this can be remedied by taking vigorous exercise and a few breathing exercises4 ,because abdominal breathing is the correct way1 some physical culturists1 who mix the so-called ,new ,thought with their system1 advocate exercising and concentrating the mind on the abdomen at the same time4 ,this is unnecessary1 for the proper exercises and the right attitude will cause abdominal breathing without giving the abdomen special thought4 ,man was evidently intended to earn his food through physical exertion and exercise1 and so long as he did this the lungs were compelled to expand4 ,a few running exercises or hill or mountain climbs will suffice to prove the truth of this statement4 ,however1 now that man can ride on a street car and earn1 or at least get1 his daily bread by sitting in an office1 it is necessary to exercise a little in order to get good results4 ,the farmer who sits crouched up on a plow1 mower or binder also fails to use his lungs1 but if he gets out and pitches hay or bundles of grain1 he is sure to get what oxygen he needs4 ,everyone should get into the habit of breathing deeply several times a day4 ,upon rising in the morning1 go to the open window or out of doors and take at least a dozen slow1 deep breaths1 inhaling slowly1 holding the air in the lungs a few moments and exhaling slowly4 ,this should be repeated noon and night4 ,every time when one is in the fresh air1 it is well to take a few full breaths4 ,by and by the proper breathing will become a habit1 to the great benefit of one's health4 ,there are many breathing exercises1 but every intelligent being can make his own exercises1 so ,i shall describe but one4 ,have the hands hanging at the sides1 palms facing each other4 ,inhale slowly and at the same time bring the arms1 which are to be held straight1 forward and upward1 or outward and upward1 carrying them as far up and back over the head as possible4 ,the arm motion is also to be slow4 ,about the time the arms are in the last position a full inspiration has been taken4 ,hold the position of the arms and the breath a few seconds and then slowly exhale and slowly bring the arms back to the first position4 ,repeat ten or twelve times4 ,if while one is inhaling and raising the arms1 one also slowly rises on the toes and slowly resumes a natural foot position while exhaling1 the exercise will be even better4 ,hollow-chested young people can attain a good lung capacity and good chest contour in a very reasonable time4 ,persistence in proper breathing and proper exercise will have remarkable results in even two or three months1 and at the same time nature will be painting roses on pallid cheeks4 ,it is easy to increase the chest expansion several inches4 ,those who expand less than three and one-half inches should not be satisfied until they have gone beyond this mark4 ,elderly people can also increase their chest expansion and breathing capacity1 but it takes more time1 for with the years the chest cartilages have a tendency to harden and even to ossify4 ,the less breathing the sooner the ossification comes4 ,many people are afraid of night air1 for which there is no reason4 ,the absence of sunshine at night does no more harm than it does on cloudy days4 ,during the night1 of all times1 fresh air is needed1 for less is used1 and what little is breathed should be of as good quality as circumstances permit4 ,open the windows wide enough to have the air constantly changing in the bedroom4 ,during the winter it will be necessary to put additional clothes on the bed1 for no one can obtain the best of slumbers while chilled4 ,some may find it a better plan to use artificial heat in the foot of the bed4 ,at any rate1 during cold weather better covering is required for the legs and for the feet than for any other part of the body4 ,people with good resistance can sleep in a draught without the least harm1 but ordinary people should not sleep in a draught4 ,it is easy to use screens so that the wind does not blow upon the face4 ,if the air is kept stirring in the chamber the sleeper gets enough without being in a current4 ,some are in the habit of closing their bedroom windows and doors at night and opening them for a thorough airing during the day4 ,if the bedrooms must be closed1 close them during the day and open them wide at night1 for that is when the pure air is needed4 ,it does not make much difference whether they are open or closed while being unoccupied4 ,it is actually sickening to enter some bedrooms and be compelled to breathe the foul air4 ,when people are ill the rooms should have fresh air entering at all times4 ,sick people give off more poisons than do those in good health and they need the oxygen to burn up the deposits in the system4 ,an early morning stroll while most people are in bed is very instructive4 ,it will be found that some houses are shut up as tightly as possible and that only a few are properly ventilated4 ,a person who insists on keeping his window open in winter is often looked upon as a freak4 ,what is the result of this close housing8 ,the first result is that the blood is unable to obtain the required amount of oxygen and is poisoned by the rebreathing of the air in the room4 ,in the morning the sleeper wakes feeling only half rested1 and it takes a cup of coffee or something else to produce complete awakening4 ,the evil results are cumulative1 and after a while the bad habit of breathing impure air at night will be a great factor in building disease of some kind4 ,one reason why some are so afraid of fresh air1 especially at night1 is that they become so autotoxemic through bad habits1 especially improper eating habits1 that a slight draught causes them to sneeze and often catch cold and they believe that the fresh air causes the irritation4 ,this is not so4 ,the irritability comes from within1 not from without4 ,after becoming accustomed to good ventilation at night it is almost impossible to enter into restful slumbers in a stuffy room4 ,savages are singularly free from respiratory diseases1 and the reason is without doubt that they do not house themselves closely4 ,in some parts of the world they fear to let civilized men enter their abodes1 for they may bring respiratory diseases4 ,not only the homes1 but public places1 such as street cars1 theaters1 schools and churches are too often poorly ventilated4 ,sleeping1 or rather dozing in church is so common that it is a matter of jest4 ,my experience has been that drowsiness comes not from the dullness of sermons1 but from the impossibility of getting a breath of good air in many churches4 ,please remember that exhaled air is excretory matter1 and that it is both unclean and unwholesome to consume it over and over again4 ,draughts do not cause colds4 ,cold air does not cause colds4 ,wet clothes do not cause colds3 ,these things may be minor contributory factors1 but the body must be in poor condition before one can catch cold4 ,colds are generally caught at the table4 ,lack of fresh air also helps to produce colds1 as well as other diseases4 ,the tendency in our country is to heat buildings too much4 ,europeans are both surprised and uncomfortable when they first enter our dwellings or public meeting places4 ,the temperature in a dwelling should not be forced above seventy degrees ,fahrenheit by means of artificial heating4 ,the temperature required depends very much upon one's mental attitude and habits4 ,those who take enough exercise have good circulation of the blood in the extremities1 and therefore do not need so much artificial heat4 ,the best heating is from within4 ,,chapter ,,xxiv4 ,,sleep4 ,a young baby should sleep almost all the time1 and it will if intelligently cared for4 ,overfeeding is the bane of the baby's life and is the cause of most of its restlessness4 ,the first few months the baby should be awake enough to take its food1 and then go to sleep again4 ,as it grows older it sleeps less and less4 ,there is no fixed time for an adult to sleep4 ,the amount varies with different individuals4 ,the idea is quite prevalent that eight hours nightly are necessary4 ,this may be true for some4 ,many do very well on seven hours' sleep1 and even less4 ,the great inventor1 ,thomas ,edison1 is said to have had but very little sleep for many years1 and it is reported that when interested in some problem he would miss a night or two4 ,yet he has lived longer than the average individual and is now in good health4 ,very few have done as much constructive work as he4 ,many other prominent people have been light sleepers4 ,as people grow older they require less sleep than they did in youth4 ,it is not uncommon for septuagenarians to sleep but five hours nightly4 ,although we can not say how much sleep any individual may require1 each person can find out for himself1 and this is much better than to try to live by rules1 which are often erroneous4 ,those who live as they should otherwise and select a definite hour for retiring and adhere to it1 except on special occasions1 get all the sleep that is necessary4 ,they awake in the morning refreshed1 ready to do a good day's work4 ,during sound sleep all conscious endeavors cease4 ,the vital organs do only enough work to keep the body alive4 ,the breathing is lighter1 the circulation is slower and in sound sleep there is no thinking4 ,this letting up in the great activity of body and mind gives an opportunity for the millions of cells1 of which the body is composed1 to take from the blood what is needed to restore them to normal4 ,during the day many of these cells become worn and weary4 ,at night they recuperate4 ,hence undisturbed sleep is very important4 ,many believe that early to bed and early to rise is the proper way1 that the hours of sleep before midnight are more refreshing and invigorating than those after4 ,this is merely a belief1 perhaps a good one4 ,early retiring leads to regularity1 which is very desirable4 ,late retiring often means loose mental and physical habits4 ,those who are regular about their time of retiring and live well otherwise feel refreshed whether they go to bed early or late4 ,children should always retire early1 otherwise they do not get enough sleep4 ,the night is the natural sleeping time for most creatures1 as well as for man4 ,this is a heritage of ages4 ,there was no artificial illumination during the stone age4 ,man could do nothing during the darkness1 so he rested4 ,however1 those who must work at night find no trouble in sleeping during the day4 ,the tendency among men is the same as among animals1 to sleep more in winter than in summer1 not that more sleep is required1 but because the winter nights are longer4 ,children should go to bed early4 ,they require more sleep than adults because of the greater cell activity4 ,also1 children who stay up late generally become irritable and nervous4 ,it is not well to eat immediately before retiring4 ,the sleep following a late meal is generally interrupted1 and there is not that feeling of brightness and clearness of mind1 with which one should awake1 next morning4 ,lunching before going to bed is a bad habit4 ,some believe they must have an apple1 or perhaps a glass of milk1 before retiring1 for they think that this will bring sleep4 ,the body should not be burdened with extra food to digest during the sleeping hours4 ,this time should be dedicated to the restoring of the body1 and the blood contains ample material4 ,dreaming is largely a bad habit4 ,a normal individual rarely dreams1 and then generally following some imprudence4 ,dreams begin in childhood and are then due principally to excessive food intake4 ,as a producer of nightmares overfeeding has no equal4 ,during adult life dreaming is caused by bad physical and mental conduct1 plus the habit which was formed in childhood4 ,fear1 anger1 worry1 stimulants1 too much food1 impure air and too warm clothes are some of the causes that produce dreams4 ,like other bad habits1 dreaming is difficult to overcome once it is firmly established4 ,the cure consists in righting one's other bad habits and in not thinking about the dreams4 ,a sleep that is disturbed by dreams is not as sound as it should be and consequently not as refreshing as normal sleep4 ,the conscious mind is not completely at rest and1 the subconscious mind is running riot4 ,normal sleep is complete unconsciousness4 ,this is the sleep of the just and must be earned4 ,before retiring all the clothes worn during the day should be removed4 ,the night apparel should be light--cotton1 linen or silk4 ,the bed should be comfortable1 but not too soft4 ,there should be enough covering to keep the sleeper comfortably warm1 but not hot4 ,those who cover themselves with so many quilts or blankets that they perspire during the night are not properly refreshed4 ,it prevents sound sleep and makes the skin too sensitive4 ,it reduces a person's resistance to climatic changes4 ,the feet should be kept warm1 even if necessary to put artificial heat in the foot of the bed4 ,during cold weather the feet and the legs should have more covering than the rest of the body4 ,from the waist up the covering should be rather light4 ,sound sleep is dependent on relaxation of mind and body4 ,those who live the day over after going to bed do not go to sleep quickly or easily4 ,this habit should be overcome4 ,do business at the business place1 during business hours1 if you would have the mind fresh4 ,there are days so full of cares that the night does not bring mental relaxation1 but those who have begun early in life to practice self-control find these days growing fewer as the years roll by4 ,when they learn their true relationship to the rest of humanity1 to the universe and to eternity1 they are generally willing and able to let the earth rotate and revolve for a few hours without their personal attention4 ,they realize that worry and anxiety waste time and energy4 ,many complain that they can not sleep4 ,this they repeat to themselves and to others many times a day4 ,at night they ask themselves why they can not sleep4 ,they do it so often that it becomes a powerful negative suggestion frequently strong enough to prevent their going to sleep4 ,it is an obsession4 ,real insomnia exists only in the mind of the sufferer4 ,every physician1 sooner or later1 has experience with people who say that they can not sleep4 ,the doctors who give such patients sleeping powders or potions make a grave mistake4 ,these drugs are taken at the expense of some of the physical structures1 and the day of settlement always comes4 ,perhaps it will find the patient with bankrupted nerves or a failing heart4 ,to be effective1 the size of the dose must be increased from time to time4 ,at last the result will be some disease1 either physical or mental4 ,those who insist that they do not sleep at all1 or that they sleep but a few minutes each night1 sleep a few hours1 but they make themselves believe that they do not sleep4 ,we are compelled to sleep1 and even those who do not sleep at all can not remain awake indefinitely4 ,those who are troubled with the no-sleep obsession will soon realize that they sleep as well as others if they cease thinking and talking so much about the subject4 ,i have seen people suffering from this bad habit recover in one week4 ,those who have been taking drugs to induce sleep generally have a few bad nights when they give them up1 after which the nervous storm subsides and sleep becomes normal4 ,all drugs should be discarded4 ,the physician who understands more about the working of nature than about the giving of drugs will have the best success in these cases4 ,soothing sleep always comes to people possessed of a controlled mind in a healthy body4 ,if the day has been exhausting and the nerves are so alive and wrought up that sleep will not come1 do not allow the mind to delve into worry about it4 ,do not say to yourself3 ,i wish ,i could sleep4 ,why can't ,i sleep8 ,such fretful thinking produces mental tension1 which drives sleep away4 ,instead1 say to yourself3 ,i am very comfortable4 ,i am having a refreshing rest4 ,it does not matter whether ,i sleep or not4 ,by all means relax the body4 ,choose a comfortable position and remain quiet1 having the muscles relaxed4 ,it is remarkable how soon a relaxed body brings tranquility to a disturbed mind4 ,let a man in pugnacious mood relax his face and his fists and in a very short time his anger vanishes4 ,it makes no difference whether a person sleeps eight hours on a certain night4 ,if he is fairly regular about going to bed he will get enough sleep4 ,those who realize this truth do not complain of insomnia4 ,most people who think much have an occasional night when an idea takes such strong possession of the brain and demands so forcibly to be put into proper shape1 that they can not sleep4 ,under such circumstances it is as well to to get up and work out the idea4 ,three or four nights like that in the course of a year will do no harm4 ,people rarely sleep well when lying on the back4 ,if the theory of evolution is correct1 we were not intended to lie on our backs during sleep4 ,a good position is to lie on the right side1 the right leg being anterior to the left1 both being flexed4 ,another position that is restful to many is to lie on the abdomen1 the arms extended away from the body4 ,the breathing should be entirely nasal4 ,it will not be nasal if there is obstruction in the nose4 ,a healthy person who breathes through his mouth at night must use autosuggestion to overcome the habit4 ,he should suggest to himself1 ,i will breathe through the nose2 ,i will keep my lips together4 ,if he persists in this1 closes the mouth when he goes to sleep1 in time the mouth-breathing will cease1 and with it the disagreeable habit of snoring4 ,the harmfulness of mouth-breathing is explained in another chapter4 ,at all times the bedroom should be well ventilated4 ,some people are in the habit of sleeping in unventilated bedrooms1 but upon rising in the morning they throw the windows open and give the room a good airing4 ,the ventilation does not do much good except when there is someone in the room4 ,during the day the bedroom could be closed with very little harm ensuing1 though it is best to have it sunned and aired as much as possible4 ,the sleeping porch is excellent4 ,outdoor sleeping is all right and it is not a modern fad4 ,where ,benjamin ,franklin got his information ,i do not know1 but he has this to say about outdoor sleeping3 ,it is recorded that ,methusaleh1 who1 being the longest liver1 may be supposed to have best preserved his health1 that he slept always in the open air2 for when he had lived five hundred years an angel said to him3 ',arise1 ,methusaleh1 and build thee an house1 for thou shalt live five hundred years longer4' ,but ,methusaleh answered1 and said3 ',if ,i am to live but five hundred years longer1 it is not worth while to build me an house2 ,i will sleep in the air as ,i have been used to do4' ,this may partly account for some of his many years4 ,his alleged conversation with the angel indicates that he was a man of equanimity4 ,under ordinary circumstances those who sleep indoors should have one sash of window fully open for each person in the chamber1 or more4 ,it is well to have plenty of fresh air1 but it is not best to sleep in a draught4 ,when the wind is blowing through the windows it is not necessary to have them wide open1 for an aperture of four inches will then give as much fresh air as a sash opening in calmer weather4 ,it is best to get up promptly upon awakening in the morning4 ,remaining in bed half asleep is productive of slothfulness4 ,too much sleeping and dozing make one dull4 ,those who overeat require more sleep than moderate people4 ,the sluggishness and sleepiness following a too heavy meal are familiar to all4 ,animals that do not get food regularly1 but are dependent on the vicissitudes of preying for their nourishment1 often gorge themselves so that they can not stay awake1 but fall into a stupor1 which may last for days4 ,man1 who is generally assured of three meals a day1 has no excuse for this form of self-abuse1 but unfortunately he practices it too often4 ,it is a gross habit1 one in which people of refinement will not continue to indulge4 ,young children should take a nap each day4 ,they are so active that they need this rest4 ,adults can with profit take a short nap1 not to exceed thirty minutes1 after lunch4 ,those who are nervous owe it to themselves to take a nap4 ,those who use the brain a great deal will find the midday nap a great restorer4 ,if sleep will not come1 they should at least close their eyes and remain relaxed for a short time4 ,a long nap makes one feel stupid4 ,those unfortunate people who are addicted to various enslaving drugs1 such as cocaine and morphine1 often are very light sleepers4 ,they are deteriorating physically1 mentally and morally4 ,such people are ill and are no guides to the needs of healthy people4 ,coffee drinking is a destroyer of sound sleep4 ,at first the coffee seems to soothe the nerves1 but in a few hours it has the opposite effect4 ,the habitual use of coffee helps to bring on premature nervous instability and physical degeneration4 ,sleep is self-regulating4 ,if we are normal otherwise we need give the subject no thought except to select a regular time to go to bed and get up promptly in the morning upon awaking4 ,it is easy to drive away sleep4 ,those who wish to enjoy this sweet restorer at its best must be regular4 ,,chapter ,,xxv4 ,,fasting4 ,fasting is one of the oldest of remedial measures known to man1 not only for the ills of the body1 but for those of the soul4 ,oriental lore and literature make frequent reference to fasts4 ,from the ,bible we learn that ,moses1 ,elijah and ,christ each fasted forty days1 and no bad effects are recorded4 ,addison knew the value of fasting and temperance4 ,he wrote that1 ,abstinence well-timed often kills a sickness in embryo and destroys the seeds of a disease4 ,unfortunately1 he did not live as well as he knew how4 ,hence his brilliant mind had but a short time in which to work and the world is the loser4 ,our own great philosopher1 ,benjamin ,franklin1 had the same knowledge1 for he wrote1 ,against disease known1 the strongest fence is the defensive virtue1 abstinence4 ,there is much prejudice against fasting1 because people do not understand what fasting is and what it accomplishes4 ,fasting is not starving4 ,to fast is to go without food when the body is in such condition that food can not be properly digested and assimilated4 ,to starve is to go without food when the body is in condition to digest and assimilate food and needs nourishment4 ,it is quite generally believed that if food is withheld for six or seven days the result will be fatal4 ,under proper conditions one can go without food for two or three months4 ,perhaps most people could not do without food for the latter period1 but fasts of that duration are on record4 ,fat people can live on their tissues for a long time before they are reduced to normal weight1 and slender ones can live on water for an extended period4 ,prolonged fasts should not be taken unless necessary1 and then they should be taken under the guidance of someone who has had experience and is possessed of common sense4 ,if a person is fearful or surrounded by others who instill fear into him1 he should not take a prolonged fast4 ,the gravest danger during the fast is fear4 ,it takes many weeks to die from lack of food1 but fear is capable of killing in a few days1 or even in a few hours4 ,the healer who undertakes to direct fasts against the wishes of the patient's friends and relatives1 who have more influence than he has1 injures himself professionally and throws doubt upon the valuable therapeutic measure he advocates4 ,the indications that a fast is needed are pain and fever and acute attacks of all kinds of diseases4 ,some of the more common diseases that call for a complete cessation of eating are3 ,the acute stage of pneumonia1 appendicitis1 typhoid fever1 neuralgia1 sciatica1 peritonitis1 cold1 tonsilitis1 whooping cough1 croup1 scarlet fever1 smallpox and all other eruptive diseases2 colics of kidneys1 liver or bowels2 all acute alimentary tract disturbances1 whether of the stomach or of the bowels4 ,sometimes it is necessary to fast in chronic diseases1 especially when there is pain1 but as a rule chronic diseases yield to proper hygienic and dietetic treatment without a fast1 provided they are curable4 ,here is where many people who advocate fasting go to extremes4 ,a fast is the quickest way out of the trouble1 but it is at times very unpleasant4 ,by taking longer time the result can be obtained by proper living and the patient is being educated while he is recovering4 ,in chronic cases it is especially important to eat properly4 ,the only disease of which ,i know that seems to be unfavorably influenced by fasting is pulmonary tuberculosis in well advanced stages4 ,such patients quickly lose weight and strength on a fast1 and they have great difficulty in regaining either4 ,perhaps others have had different experiences and have made observations that do not agree with this1 for cases of tuberculosis have been reported cured through fasting4 ,it is well to bear in mind that every case that is diagnosed pulmonary tuberculosis is not tuberculosis4 ,many supposed-to-be cases of tuberculosis1 some of them so diagnosed by most reputable specialists1 are nothing more than lung irritation due to the absorption of gas and acid from the digestive tract4 ,when the indigestion is cured1 the so-called tuberculosis disappears4 ,these are the only tubercular cases that ,i have seen benefited by fasts1 and the improvement is both quick and sure4 ,doubtless tuberculosis in the first stages could be cured by fasting1 followed by proper hygienic and dietetic care1 for at first tuberculosis is a localized symptom of disordered nutrition4 ,in this stage the disease is no more dangerous than many other maladies that are not considered fatal4 ,the subjects brought to the dissecting table show plainly that a large proportion of them have at some time had pulmonary tuberculosis1 the lesions of which were healed1 and they afterwards died of some other affliction4 ,however1 if a patient is received after the manifestation of profuse night sweats1 great flushing of the cheeks1 high fever daily1 emaciation1 expulsion of much mucus from the lungs1 and the presence of great lassitude and weakness1 the rule is that the nutrition is so badly impaired that nothing will bring the patient back to normal4 ,under such circumstances fasting hastens death4 ,the family and friends are not reticent about placing the blame on the healer4 ,moderate feeding will prolong life and add to the comfort of the sufferer4 ,the customary overfeeding hastens the end4 ,cancer is said to be cured by fasting1 but this is very1 very doubtful4 ,it is often difficult to differentiate between cancer and benignant tumors at first4 ,benignant tumors frequently disappear on a limited diet4 ,i have seen many tumors disappear under rational treatment1 without resorting to the knife1 but ,i have never seen an undoubted case of cancer do so1 though some of the tumors in question had been diagnosed cancer4 ,cancers1 in the advanced stages1 end in the death of the patient in spite of any kind of treatment4 ,by being very careful about the diet1 cancer patients can escape nearly all the pain and discomfort that generally accompany this disease4 ,moderation would prevent nearly every case of cancer1 and especially moderation in meat eating4 ,it is a disease that should be prevented1 for its cure is very doubtful4 ,colds leave in a few days1 with no bad after effects1 if no food is taken4 ,typhoid fever treated rationally from the start generally disappears in from one week to twelve days if nothing but water is given1 and fails to develop the severity that it attains under the giving of foods and drugs4 ,there are no complications4 ,appendicitis is of longer duration1 if it is a severe attack1 lasting from two to four weeks1 but after the first few days the patient is comfortable1 under a no-food1 let-alone treatment4 ,operation is not necessary4 ,in cases of gall-stones1 accompanied by jaundice and colic1 it is not necessary to operate4 ,fasting and bathing will bring the body back to normal in a short time4 ,in such cases it is necessary to give the baths as hot as they can be borne1 and prolong them until the body is relaxed4 ,it would be easy to enumerate many diseases1 telling the benefits to be derived from fasting1 but these point the way and are sufficient4 ,the one unfailing symptom of a fast is the loss of weight4 ,this loss is natural and there is nothing alarming about it4 ,as soon as eating is resumed the loss of weight stops4 ,for a while the weight may then remain stationary1 but the gain is generally prompt4 ,in time the weight will become normal again4 ,according to ,chosat1 the loss sustained by the various tissues in starvation is as follows3 ,fat444444444444444444444 #ic per cent4 ,blood4444444444444444444 #ge ,spleen444444444444444444 #ga ,pancreas4444444444444444 #fd ,liver4444444444444444444 #eb ,muscles44444444444444444 #dc ,nervous tissues4444444444 #b ,this table was made from animal experimentation1 but agrees very well with other observations1 except in the loss of blood1 which others have found to be less than #bj per cent4 ,it will be noticed that the highest tissue1 nervous tissue1 is hardly affected1 but the lowest tissue1 fat1 almost disappears4 ,when an individual needs to fast1 his body is suffering from the ingestion of too much food and poor elimination4 ,he overworks his nutrition and overdraws on his nervous energies so much in other lines that the body is unable to throw off the debris which should leave by way of the kidneys1 the bowels1 the skin and the lungs4 ,he is poisoned by his retained excretions1 suffering from what is called autointoxication or self-poisoning4 ,he is filthy internally and needs a cleaning4 ,if he has abused himself so that he lacks the power to assimilate food and throw off waste at the same time1 obviously it is proper to stop eating until the lost power is regained4 ,in cases of fever it is a physical crime to eat1 for the glands cease secreting the normal juices4 ,the mouth becomes parched for lack of saliva1 and the gastric and intestinal juices are not secreted in proper amount or quality4 ,food eaten under such circumstances is not digested4 ,the internal temperature in fever is above #ajj degrees ,fahrenheit1 and it does not take long for food to decay in such temperature1 especially such aliments as milk and broth1 which are the favorite foods for fever patients4 ,these alimentary substances are excellent for growing nearly all the germs that are found in the body in disease4 ,when in pain1 it is harmful to eat1 for the secretions are then perverted and digestion is interfered with4 ,all violent emotions1 such as hatred1 jealousy1 and anger1 mean that no food should be taken until the body has had the opportunity to relax and regain some of its tone4 ,such emotions do not thrive so well in healthy individuals as among the sick1 but then perfect health is a rarity4 ,when going without food people are subject to various symptoms1 which depend as much on the temperament as on the physical conditions4 ,a hysterical woman can scare inexperienced attendants into doing her will by her antics4 ,she may make them believe that she is dying4 ,on the other hand1 well balanced1 fearless people can fast for weeks with very little annoyance4 ,fasting is not always pleasant and there are a number of symptoms that are often present4 ,the faster loses weight1 at first often as much as two pounds a day4 ,this is mostly water4 ,after the first ten days the loss may be but one-half of a pound1 or less1 per day4 ,the loss of weight is greatest in heavy people and in those who have high fevers4 ,the tongue becomes badly coated1 and the breath foul1 showing that the mucous membrane is busy throwing out waste4 ,the tongue remains coated until the system is clean1 and then it clears off4 ,most people feel weak when they attempt to walk or work1 but they feel strong when resting4 ,others1 who are badly food-poisoned1 gain strength as the system eliminates the harmful substances from the body4 ,for a day or two the craving for food may be quite insistent and persistent4 ,then hunger generally leaves and does not return until the tongue is clean4 ,the mind becomes clearer as the body becomes cleaner4 ,this benefit to the spirit1 or the soul1 has been recognized by religious organizations for centuries4 ,a little discharge of blood from the bowels at first should cause no alarm4 ,in some cases a great deal of yellow mucus is thrown into the lower bowel4 ,the liver at times throws off so much bile that it makes the patient alarmed4 ,this should cause no uneasiness4 ,when the bile is forced upward into the stomach it is very disagreeable4 ,the discharges from the bowels are often very dark4 ,there is a tendency toward chilliness1 especially to have cold hands and feet4 ,skin eruptions and heart palpitations are occasional symptoms4 ,nervous1 irritable and fearful people have symptoms too numerous to mention4 ,the more they are sympathized with the worse they become4 ,many medical men have misinterpreted the symptoms of the fast1 and hence they have condemned the procedure4 ,they see the foul coating on the tongue1 the loss of weight and at times peculiar mental manifestations4 ,they can smell the foul breath and the disagreeable odor from the skin and from the bowel discharges4 ,these they interpret as signs of physical deterioration and degeneration4 ,these manifestations indicate that the entire body is cleansing itself1 throwing out impurities that have accumulated1 because the system has had so much work to do that it has lacked the power to be self-cleansing4 ,nothing is needed to prove this fact except to continue the fast until the odors disappear and the tongue becomes clean4 ,the bad odors given off by the body resemble the odors in severe fevers with much wasting1 and hence they alarm those who have had little or no experience with protracted fasts4 ,these odors are often bad at the end of about one week of fasting1 though there is no fixed period for their appearance4 ,they should cause no alarm for they simply indicate that the body is cleansing itself1 and that is exactly what is desired4 ,under proper conditions ,i have neither seen nor heard of a fatality coming from a short fast4 ,those who are in such physical shape that they will die if fasted from five to ten days would die if they were fed4 ,another symptom that may alarm the attendant is the lowered blood pressure4 ,this is natural and should cause no anxiety4 ,eating and drinking keep the blood pressure up4 ,when the food intake is decreased1 the blood pressure is reduced4 ,when the food intake is stopped1 the blood pressure is still further reduced4 ,this fact should give the intelligent healer the hint to reduce the food intake in such abnormal conditions as arteriosclerosis and apoplexy4 ,during prolonged fasts the blood pressure generally becomes quite low4 ,some fasting people can continue with light work1 and when they are able to do this1 it is best1 for it keeps them from thinking about themselves all the time4 ,if there is a lack of energy1 dispense with work and vigorous exercise4 ,in acute diseases there is no choice4 ,one is compelled to cease laboring4 ,in chronic diseases it depends on the patient and the adviser4 ,dismiss fear from the mind and do not discuss the fast or any of the symptoms with anyone except the adviser4 ,it is best not to tell any outsiders about the fast1 for the public has some queer ideas on the subject4 ,if you are afraid1 or if you have to fight with neighbors1 friends1 relatives1 or perhaps with the health authorities1 as sometimes happens1 it is better not to take the fast4 ,drink all the water desired4 ,at first the more one drinks the more quickly the system cleanses itself4 ,a glass of water every hour during the day1 or even every half hour is all right4 ,the water may be warm or cold1 but it should not be ice-cold nor should it be hot4 ,both extremes produce irritation4 ,in acute inflammation of the stomach1 nothing should be given by mouth4 ,small quantities of water may be given by rectum every two or three hours4 ,in appendicitis only very small quantities of water are to be given by mouth at first1 until the acute symptoms have subsided4 ,large quantities of fluid may excite violent peristalsis with resulting pain4 ,in all eases of nausea1 give nothing by mouth1 not even water1 until the nausea is gone4 ,symptoms are nature's sign language1 and when properly interpreted they tell us what to do and what not to do4 ,even though there be no thirst or desire for water1 some should be taken4 ,if it can be taken by mouth give at least a glassful every two hours1 not necessarily all at once4 ,some are so sensitive that one-half of a glass of water is all they can tolerate4 ,if the stomach objects to water1 give it by rectum4 ,always do this in cases of much nausea4 ,after a few days the water intake may be reduced4 ,take a quick sponge bath every day and if there is any inclination toward chilliness1 the water should be tepid or warm4 ,follow with a few minutes of dry towel friction4 ,people who are overweight1 with good heart and kidney action1 can take prolonged hot baths1 if they wish4 ,an olive oil rub immediately after the bath1 about twice a week1 is grateful4 ,however1 this is not necessary4 ,the colon is to be washed out every day4 ,no definite amount of water can be prescribed4 ,occasionally enemas are taken under difficulties1 for some cramp when water is introduced into the bowel4 ,those who are not accustomed to enemas should use water about #ajj degrees ,fahrenheit4 ,one quart is a small enema4 ,two quarts make a fairly large one4 ,introduce the water1 lie still for a few minutes and then allow it to pass out4 ,if the bowels are very foul1 use two or three washings4 ,if there is much fermentation1 use some soda in the water4 ,salt1 about a tablespoonful to two quarts of water1 stimulates the bowels1 but its disadvantage is that it draws water from the intestinal walls1 thus robbing the blood of a part of its fluid4 ,the same is true of glycerin4 ,perhaps the least harmful ingredient that can be put into the water to stimulate action is enough pure castile soap to render the water opaque4 ,the soap1 however1 has a tendency to wash away too much of the mucus which lubricates the bowel4 ,on the whole1 nothing is better than plain water4 ,if it gives good results use nothing else4 ,those who are very sensitive and weak often find that the expulsion of water from the bowel not only further weakens them1 but causes pain4 ,in such cases ,dr4 ,hazzard recommends a rectal tube 7not a colon tube71 which is very good1 for it allows the emptying of the bowel without any cramping4 ,the tube is to be inserted about six inches4 ,to take the enema1 assume either the knee-chest position 7kneeling with the shoulders close to the floor7 or lie on the right side with the hips elevated4 ,these positions allow water to flow into colon by aid of gravity4 ,when it is necessary to supply liquid to the body by rectum1 simply introduce a pint or less of plain water1 moderately warm4 ,repeat as often as necessary to keep away thirst1 which will rarely be more than every three hours4 ,keep the body warm at all times4 ,if it is difficult to keep warm1 go to bed and use enough covers1 having the windows open enough to supply fresh air4 ,at night use artificial heat in the foot of the bed4 ,if hot-water bottles1 warm bricks or stones are used1 they should be quite large2 otherwise they become cold by two or three o'clock in the morning1 when heat is most needed4 ,if a large receptacle1 such as a jug1 is used to keep the water in1 the bed clothes are lifted off the patient's feet1 and this is often a great relief4 ,no special food is suited to break all fasts on4 ,it is necessary to begin with plain food in moderation4 ,overeating or eating of indigestible food at this time may result in sickness and even in death4 ,if the faster lacks self-control1 the food should be brought to him in proper quantities by the attendant4 ,if the fast has lasted but two or three days1 no special precautions are necessary1 except that the first few meals should be smaller than usual4 ,as indiscretions in eating compel nearly all fasts it is necessary to do a little better than previously1 or the fast must be repeated4 ,it is best to live so that fasts are not necessary4 ,if the fast has been prolonged it is best to begin feeding liquid foods4 ,what shall we feed8 ,that depends on the patient and circumstances4 ,the juice of the concord grape is not good for it ferments too easily4 ,many of those who are compelled to fast or else die have been so food-poisoned1 and their digestive organs have been in such horrible condition for years that they have been unable to eat acid fruits4 ,this is especially true of those who consume large quantities of starch4 ,sometimes they are unable to eat fruit for a while after the fast4 ,at other times the irritability of the digestive organs disappears while food is withheld4 ,for such people broths and milk may be employed4 ,the juice of oranges1 pineapples1 ,california grapes1 cherries1 blackberries or tomatoes may be given4 ,the tomatoes may be made into broth and strained1 but nothing is to be added to this broth except salt4 ,stout people should do well on fruit juices4 ,they are not to be so highly recommended for very thin1 nervous people1 for fruit juices are both thinning and cooling4 ,milk is very useful1 and may be given either sweet or clabbered or in the form of buttermilk4 ,thin1 nervous people can safely be given broths1 preferably of lamb1 mutton or chicken4 ,trim away all the fat1 grind up the lean meat1 and allow it to simmer 7not boil7 until all the juices are extracted from the meat4 ,strain and put away to cool4 ,when cold1 skim off the fat4 ,then warm the broth and serve4 ,this broth is not to be seasoned while it is being cooked1 but a little salt may be added when it is ready to serve4 ,to one pound of lean meat there should be about one quart of broth4 ,a teacupful to begin with is enough for a meal1 and it is often necessary to give less than this4 ,the gravest mistake is to be in a hurry about returning to full meals4 ,the remarks about moderate feeding also apply to milk and fruit juices4 ,ordinarily1 fasts are not broken on starchy foods1 but this may be done at times to advantage1 especially in cases that have been accustomed to large quantities of starch and but little of the fresh raw foods4 ,the starch must1 however1 be in an easily digestible state and should be in the form of a very thin gruel made of oatmeal or whole wheatmeal4 ,it should be cooked four to six hours and dressed with nothing but a little salt4 ,a few can break the fast on a full meal without any bad results1 but most people can not do it without suffering and the results may be fatal4 ,so it is a safe rule to break the fast on simple liquid food1 taken in moderation4 ,four or five days after breaking the fast1 one should be able to eat the ordinary foods4 ,the following is a suggestion of the manner in which to feed immediately after a fast of about two weeks3 ,first day3 ,tomato broth once2 mutton broth twice4 ,second day3 ,breakfast1 orange juice4 ,lunch1 buttermilk4 ,dinner1 sliced tomatoes4 ,third day3 ,breakfast1 buttermilk4 ,lunch1 salad of lettuce and tomatoes1 dressed with salt4 ,dinner1 poached egg1 celery4 ,fourth day3 ,breakfast1 baked apple and milk4 ,lunch1 toasted bread and butter4 ,dinner1 lamb chops1 stewed green peas1 celery4 ,if a meal causes distress1 omit the next one and continue omitting meals until comfort and ease have returned4 ,if the digestion is very weak1 or if the illness has been protracted1 do not feed solids as soon as recommended above4 ,in all cases it is necessary to exercise self-control1 moderation and common sense4 ,the meals must be moderate4 ,gradually increase until the amount of food taken is sufficient to do the necessary bodily rebuilding4 ,the longer the fast1 the more care should be exercised in the beginning4 ,it is no time to experiment4 ,if the fast is to be of permanent benefit it is necessary to learn how to eat properly afterwards1 and to put this knowledge into practice4 ,this is the most important part to emphasize1 yet all the books ,i have read on the subject have failed to pay any attention to it4 ,in nearly every case the fast is necessary because of repeated mistakes in eating and drinking4 ,those mistakes built bodily ills in the first place and if the faster goes back to them they will do it again4 ,the disease does not always take on the same type as it did in the first place1 but it is the same old disease4 ,during a fast there is recuperation because the body has a chance to become clean1 and a clean body can not long remain unbalanced1 provided there are no organic faults4 ,by making mistakes in eating after the fast is over1 the body again becomes foul and full of debris and that means more disease4 ,perhaps it may not require more than one-third as much abuse to cause a second break-down as it did to bring about the first one4 ,some people fast repeatedly1 and are somewhat proud of it4 ,they should be ashamed of the fact that they must fast time after time1 for it shows either ignorance or a weak1 undeveloped will power4 ,the fast should teach every intelligent being that it is an emergency measure1 and emergencies are but seldom encountered in a well regulated life4 ,food debauches following fasts should be avoided4 ,a little will power properly applied will prevent them4 ,gross eating may compel another fast4 ,we must eat and it is better to eat so that we can take sustenance regularly than to be compelled to go without food at various intervals4 ,he who is moderate in his eating1 uses a fair degree of intelligence in the selection of his food1 is temperate in other ways and considerate and kind in his dealings with others will not be ill4 ,a fast is efficacious in clearing up a brain that is unable to work well because it is bathed in unclean blood4 ,it is remarkable how well the brain works when the stomach is not overworked4 ,overfeeding the body causes underfeeding of the brain4 ,on a correct diet the brain is efficient and clear and able to bear sustained burdens4 ,there is no question but that a fast1 followed by a light diet1 containing less of the heavily starchy and proteid foods and more of the succulent vegetables and fresh fruits1 with their cleansing juices and health-imparting salts1 would result in the recovery of over one-half of the insane4 ,most of them are suffering functionally and here the outlook is very hopeful4 ,christ cured a lunatic by prayer and fasting4 ,proper feeding would work wonders in prisons4 ,it would also be very beneficial for wayward girls and young men who are passion's slaves4 ,st4 ,peter recommended fasting as an aid to morality1 which is another evidence of the profundity of his wisdom4 ,how long should a fast last8 ,until its object has been accomplished4 ,it is rarely necessary to fast a month1 but sometimes it is advisable to continue the fast for forty days1 or even longer4 ,if the fast is taken on account of pain1 continue until the pain is gone4 ,if for fever1 until there is no more fever4 ,in chronic cases it is not always necessary to continue the fast until the tongue is clean4 ,when the patient is free from pain and fever and comfortable in every way1 start feeding lightly4 ,people who are thin and have sluggish nutrition1 one symptom of which is dirty-gray mucous membrane in mouth and throat1 should not be fasted any longer than it is absolutely necessary1 for they generally react slowly and poorly4 ,if people would miss a meal or two or three as soon as they begin to feel bad1 no long fasts would be necessary1 because when the system first begins to be deranged it very quickly rights itself when food is withheld4 ,it is impossible for a serious disease to develop in a fasting person1 unless he is in an exceptionally bad physical condition at the beginning of the fast1 for when food is withheld there is nothing for disease to feed upon4 ,no new disease can originate during a fast4 ,fasts often bring people back to health1 who can not recover through any other means known to man1 unless it be eating almost nothing--a semi-fast4 ,occasionally a patient dies while on a long fast or immediately thereafter1 but please remember that millions die prematurely on this earth every year who never missed their meals for one day4 ,also remember that those who go on prolonged fasts are generally hopeless cases1 who have been given up to die by medical men4 ,people who fast generally become comfortable1 so why envy a few men and women an easy departure when they are no longer able to live1 and why heap undeserved censure on those who are doing their best to ease the sufferers by means of our most valuable therapeutic measure1 fasting8 ,there is much prejudice against fasting1 but a calm study of the facts will remove this4 ,typhoid fever1 conventionally treated1 often proves fatal in #ae per cent4 or more of the cases and those who survive have to undergo a long1 uncomfortable illness which often leaves them so weakened and with such degenerated bodies that the end is frequently a matter of a few months or years4 ,pneumonia and tuberculosis find a favorable place to develop and in these cases prove very fatal4 ,on the other hand1 cases of typhoid treated by the fast1 and the other hygienic measures necessary1 recover in a short time1 there are no evil sequels and the body is in better condition than it was before the onset of the disease4 ,i have never seen a fatality in a properly treated case1 and the mortality is conspicuous by its absence4 ,it is the same in curable chronic diseases4 ,where feeding and medicating add to the ills1 fasting with proper living afterwards brings health4 ,it is also well to remember that where one individual dies while fasting 7not from the effects of fasting1 but from the disease for which the fast was begun71 perhaps one hundred thousand starve because they have too much to eat4 ,silly as this may sound1 it is the truth1 and this is s the explanation3 ,overfeeding causes digestive troubles and a breakdown of the assimilative and excretory processes4 ,the more food that is taken while this condition exists the less nourishment is extracted from it4 ,the food ferments pathologically1 instead of physiologically1 and poisons the body4 ,the more that is eaten under the circumstances1 the worse is the poisoning and at last the tired body wearily gives up the fight for existence1 perhaps after a long chronic ailment has been suffered1 or perhaps during the attack of an acute disease4 ,the chief cause of death is too much food4 ,avicena1 the great ,arabian physician1 treated by means of prolonged fasts4 ,for the benefit of those who fear the effects of fasts of a few days' duration a few quotations are given from various sources3 ,my next marked case is a wonderful illustration of the self-feeding power of the brain to meet an emergency1 and a revelation1 also1 of the possible limitations of the starvation period4 ,this was the case of a frail1 spare boy of four years1 whose stomach was so disorganized by a drink of solution of caustic potash that not even a swallow of water could be retained4 ,he died on the seventy-fifth day of his fast1 with the mind clear to the last hour1 and with apparently nothing of the body left but bones1 ligaments1 and a thin skin2 and yet the brain had lost neither weight nor functional clearness4 ,in another city a similar accident happened to a child of about the same age1 in whom it took three months for the brain to exhaust entirely the available body-food4--,dr4 ,e4 ,h4 ,dewey4 ,this shows the groundlessness of the fear parents have of allowing their children to fast when necessary4 ,it is beneficial for even the babies who need it4 ,in the cases quoted above the conditions were very unfavorable1 for the children were suffering from the effects of lye burns1 yet they lived without food seventy-five and ninety days1 respectively4 ,if necessary1 deprive the children of food1 and keep them warm4 ,then comfort yourself with the fact that they are being treated humanely and efficiently4 ,dr4 ,linda ,burfield ,hazzard1 in the latest edition of her book1 ,fasting for the ,cure of ,disease1 states that she has treated almost two thousand five hundred people by this method1 the fasts varying in duration from eight to seventy five days1 many of them being over a month4 ,sixteen of her patients have died while fasting and two on a light diet4 ,this is far from being a mortality of #a per cent4 ,when the fact is taken into consideration that the people she treated were of the class for whom the average medical man can do nothing the mortality is surprisingly small4 ,however1 she has lost a few1 and as she is a fighter for her beliefs the prejudice against her and her method of treating disease have proved strong enough to cause her to be imprisoned4 ,dr4 ,hazzard has perhaps the widest experience with fasting of any mortal1 living or dead4 ,her book is well worth reading4 ,upton ,sinclair has also written a book on this subject1 entitled the ,fasting ,cure4 ,he writes from the viewpoint of an intelligent layman whose observations are not very extensive4 ,the book contains many good ideas4 ,this is from page fifty-seven3 ,the longest fast of which ,i had heard when my article was written was seventy eight days2 but that record has since been broken1 by a man named ,richard ,fausel4 ,mr4 ,fausel1 who keeps a hotel somewhere in ,north ,dakota1 had presumably partaken too generously of the good cheer intended for his guests1 for he found himself at the inconvenient weight of three hundred and eighty-five pounds4 ,he went to a sanatorium in ,battle ,creek and there fasted for forty days 7if my recollection serves me71 and by dint of vigorous exercise meanwhile1 he got rid of one hundred and thirty pounds4 ,i think ,i never saw a funnier sight than ,mr4 ,fausel at the conclusion of this fast1 wearing the same pair of trousers that he had worn at the beginning of it4 ,but the temptations of hotel-keepers are severe1 and when he went back home1 he found himself going up in weight again4 ,this time he concluded to do the job thoroughly1 and went to ,macfadden's place in ,chicago1 and set out upon a fast of ninety days4 ,that is a new record--though ,i sometimes wonder if it is quite fair to call it 'fasting' when a man is simply living upon an internal larder of fat4 ,bernarr ,macfadden has also written considerable about fasting4 ,c4 ,c4 ,haskell is an advocate and director of such treatment4 ,many physicians employ this healing method4 ,some day the entire medical profession will realize the worth of fasting as a curative agent4 ,as a reminder1 please allow me to repeat3 ,when reading and studying about the subject of fasting1 do not think of it as a complete cure1 for those who return to their improper mode of living will again build disease4 ,after the fast1 live right4 ,the efficient body is clean internally4 ,an unclean skin is bad4 ,a foul alimentary tract is worse4 ,but the worst of all is a foul condition of all the tissues1 including the blood-stream1 a condition in which much of the body's waste is stored up1 instead of being excreted4 ,if such a condition can not be remedied through moderation and simplicity in eating1 the only thing that will prove of value is temporary abstinence4 ,it would be an easy matter to enumerate many long fasts1 such as that of ,dr4 ,tanner1 who proved to an astonished country that fasting for a month or more is not fatal1 but on the contrary may be beneficial4 ,or we could cite cases like the fasts carried on by classes under the direction of ,bernarr ,macfadden4 ,or we could refer to the experiments of ,professors ,fisher and ,chittenden of ,yale4 ,however1 we will only look into one more case1 that of ,dr4 ,i4 ,j4 ,eales1 whose fast created considerable interest several years ago4 ,the doctor was too heavy1 so he decided to take a fast to reduce his weight1 also for scientific purposes4 ,for thirty days he lived on nothing but water with an occasional glass of lemonade and one cup of coffee4 ,at the end of thirty days he broke his fast on a glass of malted milk4 ,the doctor worked hard during all this period1 losing weight all the time1 being thirty pounds lighter at the end of his fast than at the beginning4 ,however1 he did not lose strength1 being able to do as much work and lift as heavy weights at the end of the fast as at the beginning4 ,anyone who is much over weight can with benefit do as the doctor did1 for the body will use the stored up fat to produce heat and energy4 ,this fast is fully detailed in ,dr4 ,eales' book called ,healthology4 ,fasting is the quickest way to produce internal cleanliness1 which is health4 ,when the system is clean the cravings1 longings and appetites are not so strong as when the body is full of poisons4 ,for this reason a fast is the best way to destroy the cravings for tobacco1 coffee1 tea1 alcohol and other habit-forming drugs4 ,if1 after the fast is over1 the individual lives moderately and simply1 and is fully determined not to return to the use of these drugs1 a permanent cure will be the reward4 ,however1 it is very easy to drift back into the old habits4 ,a permanent cure requires that there be no compromise1 no saying1 ,i shall do it this time1 but never again4 ,once the old habit is resumed1 it is almost certain to be continued4 ,,chapter ,,xxvi4 ,,attitude ,,of ,,parent ,,toward ,,child4 ,healthy1 happy children are the greatest of all rewards4 ,all parents can have such children1 and it is a duty they owe themselves1 the children and the race4 ,it is a most pleasant duty1 for the returns are far greater than the cost4 ,in order to have first-class children parents must be in good physical condition and be controlled mentally4 ,chaotic parents can not have orderly children4 ,the young people learn quickly from their elders and they usually take after one of the parents4 ,they intuitively learn what they can do and what they can not do and how to get their way while we consider them too young to have any understanding4 ,therefore it is important that their first impressions are correct4 ,begin to train the child in the way it should go from the day of birth4 ,the first training will have to do with feeding and sleeping4 ,these points are covered more fully in the next chapter4 ,they are touched upon here to give them emphasis4 ,feed the child three times a day1 but never wake it to be fed4 ,if you give the three feeds1 the child will soon become accustomed to them and wake when it is time4 ,if the child squirms and frets1 it may be uncomfortable from being overfed or it may be thirsty4 ,offer it water but not food4 ,let the child alone4 ,do not bounce it or carry it about4 ,during the first few months the baby needs heat1 nourishment and rest1 and should have no excitement4 ,it should not be treated as a plaything4 ,after a few months it begins to take notice of things and then you can have much fun with it4 ,the right kind of love consists in doing what is necessary for the infant and no more4 ,obedience to the reasonable requests of the parents is of the greatest importance in the successful raising of children4 ,parents should realize this even before the children are born4 ,from the first1 be firm1 though gentle1 with the little ones4 ,children should be so trained that when they are requested to do a thing1 they do it immediately without any repetition4 ,this will save both them and the parents many an unhappy hour4 ,the lives of many parents and many children are made miserable from lack of a little parental firmness at the start4 ,there are many little graces that are not vital1 yet they are important1 and these should be taught children early1 for then they become second nature4 ,among these are good table manners4 ,ungainly table manners have no bearing on the health1 but they give an unfavorable impression to others4 ,we are partly judged by the presence or absence of such little graces4 ,training children is like training trees4 ,a sapling can be made to grow in the desired way1 but after a few years it will not respond to training4 ,the period of infancy is plastic1 and then is the time to plant the seeds in the child's mind and teach good habits4 ,it is not difficult to train the children4 ,if the parents are orderly and firm1 instead of wavering1 the children almost intuitively fall into line4 ,teach them to obey and they will later be able to command intelligently and considerately4 ,the babies are helpless at first4 ,this softens the hearts of the parents toward them until they become very indulgent4 ,indulging and pampering children are bad for them4 ,kindness consists in doing for them what is for their good1 which is not always what they desire4 ,if the children are properly trained at first1 they need very little training later on4 ,,chapter ,,xxvii4 ,,children4 ,statistics are generally very dry and uninteresting1 but at times they take on a tragic interest1 and the importance of the few submitted here is so great that they should command careful attention4 ,the definite figures used are taken from the ,mortality ,statistics1 ,united ,states ,census1 and they cover the year #aiab1 which is the last year for which we have definite information4 ,reliable mortality statistics are given only in a part of the country1 which is not to our credit4 ,the population is reported in the volume as #ib1cji1cdh4 ,the registration area1 which is the area giving mortality statistics1 contains #ec1hdc1hif people4 ,in this area the total deaths are as follows3 ,under one year44444444444444 #aed1cgc ,under ten years4444444444444 #bce1bfb ,taking it for granted that the infant and child mortality among the unregistered people is the same1 we get the following number of deaths annually among children in the ,united ,states1 in round numbers3 ,under one year44444444444444 #bhj1jjj ,under ten years4444444444444 #dbe1jjj ,this is a very conservative estimate and #cjj1jjj is usually given as the number of deaths annually among babies under the age of one year4 ,even under ideal conditions a baby would occasionally die1 but the deaths would be so rare that they would be the cause of surprised comment4 ,some become parents who have no right to be1 and they bring children into the world who are not physically fit to survive1 and these generally die within a few days or weeks of birth4 ,however1 these babies are but a small minority and at least ninety-nine out of a hundred should survive4 ,not one baby born physically fit would die if intelligently cared for1 and the fact that each year we lose over one-fourth million infants under one year of age in the ,united ,states is an indictment of our lives and intelligence1 and a challenge to better our ways4 ,every child that is brought into the world should be given an opportunity to live4 ,this is far from the case today4 ,children are so handicapped that they are stunted in body and blunted in mind1 if they survive4 ,suppose that every ten years an army of #d1bej1jjj men and women between the ages of twenty and thirty were destroyed at one time in this country6 ,the indignation1 sorrow and horror would be so great that a means would soon be found to end the periodic slaughter4 ,but we allow this many children under ten to be destroyed every ten years4 ,the slaughter of the innocents does not bring forth much protest1 because we are so used to it1 and the babies go one by one1 all over the country4 ,the procession to the grave gives rise to this thought3 ,the little one is better off4 ,now he will suffer no more4 ,it is the will of ,providence4 ,this is a libel on ,providence1 for this enormous mortality is due to parental mistakes1 mistakes made mostly through ignorance1 but blamable all the same4 ,it behooves parents to obtain knowledge that will prevent such costly and fatal errors4 ,nature's law is the same as man's rule in this that ignorance of the law excuses no one4 ,the results are the same whether we err knowingly or ignorantly4 ,it is difficult to teach people to treat their babies properly1 because nearly all the information on the subject is so erroneous4 ,when a teacher brings forth the truth but few accept it1 for the vast majority are on the other side4 ,those parents who accept the truth find it difficult1 to put it into practice1 for every hand is against them4 ,it takes more strength of character and moral courage than the average individual possesses to withstand the criticism of neighbors1 friends1 relatives and medical advisers4 ,the few who have the courage of their convictions and the right knowledge reap a rich harvest4 ,they have babies who are well4 ,they see their children grow up with sound bodies and clear minds4 ,they are saved much of the worry which is the lot of parents of children raised according to conventional standards4 ,last1 but by no means least1 they have the satisfaction of giving to the race individuals who are better than their parents or the grandparents4 ,there is much opportunity for human improvement1 and the improvement will take place automatically1 if we do not prevent it by going contrary to nature4 ,healthy babies spring from normal1 healthy parents4 ,if they can have normal grandparents1 so much the better1 but inasmuch as we can not alter the past1 let us give our attention to the present4 ,if we take care of the present1 the future will bring forth a population of healthy parents and grandparents1 and then the babies will have full opportunity4 ,the past has great influence1 for the child of today is heir of the past1 modified by the present4 ,he who influences the present leaves his mark on the future4 ,as individuals we do not usually accomplish much during a lifetime1 but if we influence our time for the better it is hard to tell where the improvement will cease or what will be the aggregate result4 ,a truth imparted to others acts much like a pebble cast into the water4 ,its influence is felt in ever widening circles4 ,infancy and youth are plastic4 ,both body and mind are susceptible to surrounding influences4 ,if the heredity is unfavorable it can be largely modified by favorable environments4 ,if a child is born of unhealthy parents1 but without any serious defect1 and is intelligently cared for after birth1 it will grow up to be healthy4 ,on the other hand1 a child born of healthy parents that is improperly cared for will become ill and perhaps die young4 ,in early years the habits are formed that will largely influence and control the years of maturity4 ,most children learn bad habits from birth4 ,it is as easy to acquire good habits as bad ones1 and as people are largely creatures of habits1 every parent should aim to give his children a good start4 ,parents seldom do wrong intentionally1 but they are careless and many of the parental habits of the race are bad1 and for this the future generations must suffer4 ,it is easier and more economical to have healthy babies than to have sickly ones4 ,the healthy way is the simple way4 ,it merely means self-control1 common sense and constructive knowledge on the part of the parents4 ,,prenatal ,,care4 ,it is commonly believed that a pregnant woman must eat for two4 ,the wise woman will not increase her food intake4 ,if she is not up to par physically at the time of conception she will generally find it advantageous to decrease the food allowance4 ,a healthy baby should not weigh to exceed six1 or at most seven1 pounds at birth4 ,five pounds would be better4 ,it does not take much food to nourish an infant of that weight1 and the baby does not weigh that much until shortly before birth4 ,most of the food is used for fuel but the amount of fuel required to heat a baby that is kept warm within the mother's body is almost negligible4 ,one of the first and most important requisites for having healthy children is to avoid the eating-for-two fallacy4 ,most people overeat1 anyway1 and there should be no encouragement in this line4 ,the results of overeating are many and serious4 ,the mother grows too heavy or else she becomes dyspeptic4 ,overeating and partaking of food of poor quality are the chief causes of the ills of pregnancy4 ,prospective mothers can be comfortable4 ,pregnancy and childbirth are physiological4 ,normal women suffer very little inconvenience or pain4 ,the suffering during pregnancy1 the pain and accidents at childbirth are measures of the mother's abnormality4 ,the greater the inconvenience the farther has the individual strayed from a natural life4 ,the women who live normally from the time of conception1 or before1 until the birth of the baby will be surprised how little inconvenience there is4 ,for ideal results the father must be kind1 considerate and self-controlled4 ,it is a disagreeable fact that many men are brutal and inconsiderate of wives and unborn children4 ,the extent of this brutality can hardly be realized by those who have had no medical experience4 ,perhaps the women are partly to blame1 for they do not teach their boys to be considerate and kind and they leave them in ignorance of subjects that are important and that can best be taught by parents4 ,a pregnant woman should be mistress of her body4 ,during this period the husband has morally no marital rights4 ,if boys were educated by their parents on this subject they would be reasonable later on1 and the average boy of fourteen or fifteen is old enough to receive such education4 ,gestation should be a period of calm4 ,all excitement and passion are harmful4 ,the mother should be as free from annoyance as possible4 ,cheerfulness should be the rule4 ,those who are not naturally cheerful should cultivate this desirable state of mind4 ,gruesome and horrible topics should not be discussed4 ,the reading should not be along tragic lines4 ,the study of nature and the philosophy of men who have found life sweet are among the helpful mental occupations4 ,the mental attitude has its effect1 not only on the mother1 but on the unborn babe4 ,that the seed for good or evil is often planted in the child's brain before birth1 according to the mental and physical condition of the mother1 can hardly be doubted4 ,mothers who live naturally can dismiss all worry on the subject of harm coming to themselves through maternity1 for there will be none4 ,the absence of worry has a good effect on both mother and child4 ,the various ills from which mothers suffer are largely caused by eating for two4 ,the overeating causes overweight in those whose nutrition is above par and indigestion in those who have but ordinary digestive capacity4 ,those who are overweight have too high blood pressure and those who have indigestion absorb some of the poisonous products of decomposition from the bowels4 ,headache is a common result4 ,palpitation of the heart comes from gas pressure4 ,the abnormal blood pressure may result in albuminurea1 swelling of the lower extremities and overweight of both mother and child4 ,the morning sickness is nearly always due to excessive food intake4 ,if this proves troublesome1 reduce the amount of food and simplify the combinations4 ,instead of taking heavy1 rich dishes1 increase the amount of fresh fruits and vegetables4 ,the birth of a large baby is fraught with danger to mother and child4 ,sometimes one or both are injured and sometimes one or both die4 ,many women are afraid to become mothers for this reason4 ,it would be difficult to estimate how often this fear causes law breaking1 for all large cities have their medical men who grow rich through illegal practices among these women4 ,sometimes these doctors are among the respected members of the profession1 eminent enough to have a national reputation4 ,the financial reward is great enough to tempt men to break the law and they will continue to do so1 so long as present conditions exist4 ,it is important for the prospective mother to be moderate in her eating4 ,three meals a day are sufficient4 ,between meals nothing but water should be swallowed4 ,lunching always leads to overeating4 ,one meal each day can consist of starchy food1 but not more than one meal4 ,any one of the starches may be selected1 the cereal products1 rice1 potatoes1 chestnuts4 ,if the digestion is good1 take matured beans1 peas or lentils occasionally1 but these are so heavy that they should not be eaten very frequently and always in moderation4 ,with the starchy food selected1 take either butter or milk1 or a moderate quantity of both4 ,sometimes it is all right to take some fruit with the starchy food1 but this should be the exception1 not the rule4 ,fruit should generally be eaten by itself or taken with non-starchy foods4 ,starch eating should be limited to one meal a day because an excessive amount of this food causes hardening of the tissues4 ,the baby's bones1 which should be very soft1 flexible and yielding at birth1 will become too hard if much starch is eaten4 ,once a day some kind of proteid food may be taken1 but this should also be eaten in moderation1 for if it is not1 degenerative changes will take place1 which will manifest in some one of the disorders common to pregnancy4 ,eggs and the lighter kinds of meats1 or nuts or fresh fish may be selected4 ,whatever kind of protein is taken1 it should be as fresh as possible4 ,pork should not be used4 ,with the protein1 have either fruit or vegetables1 and it does not make much difference which4 ,no one could ask for a better meal than good apples and pecans4 ,be sure to eat enough of the raw salad vegetables and of raw fruits to supply the salts needed by the body4 ,for the third meal have fruit4 ,cottage cheese1 sweet or clabbered milk or buttermilk may be taken with the fruit4 ,do not take milk twice a day1 for if it is taken twice and other proteid food once a day1 too much protein is ingested4 ,a glass or two of buttermilk will make a good meal at any time4 ,dr4 ,waugh1 who has had over forty years of experience and is well and favorably known on both sides of the ,atlantic1 recommends buttermilk very highly during pregnancy4 ,buttermilk and clabbered milk are better than the sweet milk4 ,the lactic acid seems to have a sweetening effect on the alimentary tract4 ,sweet milk is constipating for many people4 ,the buttermilk and the clabbered milk are not constipating to the same degree4 ,the use of fruit and vegetables has a tendency to prevent constipation4 ,the only internal remedies for which there is any excuse are cathartics1 and normal people do not need them4 ,however1 it is better to take a mild cathartic or an enema than to allow the colon to become loaded with waste4 ,constipation among eaters of much meat is rather a serious condition1 for the waste in the colon of heavy meat eaters is very poisonous4 ,the colonic waste in vegetarians is not so toxic4 ,desserts should be used sparingly and seldom4 ,they are not a necessity1 but a habit1 and if they are consumed daily they are a bad habit4 ,for the sake of the unborn child1 avoid all stimulants and narcotics4 ,alcoholics and coffee should not be used4 ,and it is best to avoid strong spices and rich gravies4 ,a little self-denial and self-control in this line will pay great dividends in healthy1 happy1 contented babies1 and there are no greater blessings4 ,the mother should be active1 but should not take any violent exercise4 ,light work is good1 but no mother should ,be asked to do house-cleaning or to stand over the wash-tub4 ,she should have the opportunity of being in the open every day1 and of this opportunity she should avail herself4 ,why some women are ashamed of pregnancy is hard for normal-minded people to understand1 for the praise of motherhood has been sung by the greatest poets and its glory depicted by the greatest painters of the world4 ,this sense of false modesty is responsible for much of the tight lacing during pregnancy4 ,this is injurious to both the mother and the child1 and is one of the reasons for various uncomfortable sensations4 ,it helps to bring on the morning sickness4 ,it is nature's intention that the young should be free and comfortable previous to birth1 and for this reason a double bag is supplied between the walls of which there is fluid4 ,the baby lies within the inner bag4 ,the tight lacing prevents the intended freedom1 besides weakening the mother's muscles4 ,it also aggravates any tendency there may be toward constipation and swelling of the legs4 ,it prolongs childbirth and makes it more painful4 ,this is too high a price to pay for false modesty and vanity4 ,if it is necessary to support the abdomen and the breasts for the sake of comfort1 this can be done without compressing them and the support should come from the shoulders4 ,the skin should be given good attention1 for an active skin helps to keep the blood pure and the circulation normal4 ,take a vigorous dry rubbing at least once a day1 and twice a day would be better4 ,a quick sponging off with cool water followed with vigorous dry rubbing is good1 but the rubbing is of greater importance than the sponging4 ,an olive oil rub is often soothing and may be taken as frequently as desired4 ,if there is a tendency to be ill and nervous1 take a good hot bath1 staying in the water until there is a feeling of ease1 even if it should take more than thirty minutes1 provided the heart and the kidneys are working well4 ,defective heart and kidney action contraindicate prolonged hot baths1 but such ills will not appear if the mother lives properly4 ,under such conditions missing a few meals can only have good results4 ,when eating is resumed1 partake of only enough food to nourish the body1 for anything beyond that builds discomfort and disease4 ,these hints1 simple as they are1 contain enough information to rob gestation and childbirth of their horrors1 if they are intelligently observed4 ,if civilized woman desires to be as painfree as the savage1 she must lead the simple life4 ,,infancy4 ,if the baby lives to be one year old1 its chances of surviving are fairly good1 but during the first year the mortality is appalling4 ,complete statistics are not available1 but in places one-fifth or even one-fourth of the babies born perish during this time4 ,the mortality is chiefly due to overfeeding and giving food of poor quality4 ,the average parent loves his baby4 ,he loves the helpless little thing to death4 ,in ,oscar ,wilde's words1 ,we kill the thing we love4 ,the babies are killed by too much love1 which takes the form of overindulgence4 ,about thirty years ago the well known physician1 ,charles ,b4 ,page1 wrote3 ,how many healthy-born infants die before their first year is reached--babies that for months are mistakenly regarded as pictures of health--'never knew a sick day until they were attacked' with cholera infantum1 scarletina1 or something else4 ,they are crammed with food1 made gross with fat1 and for a time are active and cunning1 the delight of parents and friends--and then1 after a season of constipation1 a season of chronic vomiting1 and a season of cholera infantum1 the little emaciated skeletons are buried in the ground away from the sight of those who have literally loved them to death4 ,this is the fate of one-third of all the children born4 ,as a rule1 babies are fed as an ignorant servant feeds the cook-stove--filling the fire-box so full1 often1 that the covers are raised1 the stove smokes and gases at every hole1 and the fire is either put out altogether1 or1 if there is combustion of the whole body of coals1 the stove is rapidly burned out and destroyed4 ,with baby1 overheating means the fever that consumes him1 and1 in putting out the fire1 too often the fire of life goes out also4 ,fat babies are thought to be healthy babies4 ,this is a mistake1 for the fatter the baby1 the more liable it is to fill an early grave4 ,thoughtful1 knowing people realize that a child that weighs eight pounds or more at birth is an indication of maternal law breaking4 ,both the mother and the child will have to pay for this sooner or later4 ,overweight is a handicap4 ,it prevents complete internal cleansing and combustion1 without which health is impossible4 ,because of the false ideas prevalent regarding weight of infants1 it is well to put a little emphasis on the subject4 ,if the mother has lived right during pregnancy1 the child is often light at birth1 sometimes five pounds or less4 ,the average doctor will shake his head and say that the baby's chance to live is very small4 ,the friends1 neighbors and relatives will say the same4 ,they are wrong4 ,let the parents remember that light children are not encumbered with fat1 and rarely with disease4 ,a light baby is generally all healthy baby1 and if properly cared for and not overfed will thrive4 ,parents of such babies should be thankful1 instead of being alarmed4 ,it is not natural for babies to weigh nine or ten pounds at birth1 and when they do it is a sign of maternal wrong doing1 whether she has been cognizant of it or not4 ,babies should not be fat1 nor should they be fat when they grow older1 if the best results are desired4 ,in babies it is better to strive for quality than for quantity4 ,every mother who is capable of doing so should nurse her baby4 ,there is no food to take the place of the mother's milk4 ,the babies build greater strength and resistance when they are fed naturally than when they are brought up on the bottle4 ,babies thrive wonderfully in an atmosphere of love1 and they draw love from the mother's breast with every swallow4 ,from the information available1 which is not as complete and definite as could be desired1 it appears that from six to thirteen bottle-babies die during the first year where only one breast-fed child perishes4 ,the bottle-baby does not get a fair start4 ,if a mother is ill and worn out she should not be asked to nurse the baby4 ,if the mother has fever she should not risk the baby's health through nursing4 ,some mothers do not have enough milk to feed the baby4 ,nearly all who live properly give enough milk to nourish their infants at first4 ,if there is not enough milk1 the child should be allowed to take what there is in the breasts and this should be supplemented with cow's milk4 ,dr4 ,thomas ,f4 ,harrington said recently3 ,from #hj to #ij per cent4 of all deaths from gastrointestinal disease among infants takes place in the artificially fed2 or ten bottle-babies die to one which is breast-fed4 ,in institutions it has been found that the death rate is frequently from #ij to #ajj per cent4 when babies are separated from their mothers4 ,during the siege of ,paris 7#ahgj-ga7 the women were compelled to nurse their own babies on account of the absence of cow's milk4 ,infant mortality under one year fell from #cc to #g per cent4 ,during the cotton famine of #ahfj women were not at work in the mills4 ,they nursed their babies and one-half of the infant mortality disappeared4 ,these are remarkable facts and bring home at least two truths4 ,first1 they confirm the superiority of natural feeding over that of artificial feeding4 ,second1 they show that when the mother is not overfed the infants are healthier4 ,during the siege of ,paris food was scarce in that city4 ,people of all classes had to live quite frugally4 ,they could not overeat as in the untroubled time of peace and prosperity1 and the result was that both the mothers and the babies were healthier4 ,the infant mortality was only a little over one-fifth of what it was previously4 ,if the ,french people had heeded the lesson the statesmen and philosophers of that nation would not today have to worry about its almost stationary population4 ,it would be much better if fewer children were born and those few were healthier4 ,what good does the birth of the army of #dbe1jjj children which perishes annually accomplish8 ,it leaves the nation poorer in every way4 ,a mother tired and worn with wakeful vigils1 and at last left with an aching heart through the loss of her child1 is not worth as much as she who has a crooning infant to love1 and through her mother-love radiates kindness and good cheer to others4 ,the conditions that weed out so many of our infants tend to weaken the survivors4 ,it costs too much to bring children into the world to waste them so lavishly4 ,this may sound peculiar1 but it is enlightened selfishness1 which is the highest good1 for it brings blessings upon all4 ,artificial feeding lays the foundation for many troubles which may not manifest for several years4 ,the bottle-fed babies are often plump1 even fat1 but they are not as strong as those who are fed naturally4 ,they take all kinds of children's diseases very quickly4 ,the glandular system1 which is so readily disturbed in children1 is more easily affected in bottle-fed babies4 ,and so it comes about that they often have swollen salivary glands1 or swelling of the glands of the neck or of the tonsils4 ,do not be in a hurry to feed the baby after birth4 ,nature has so arranged that the infant does not require immediate feeding4 ,it is a good plan to wait at least twenty-four hours after birth before placing the baby at the breast1 for then all the tumult and excitement have had a chance to subside4 ,many give the baby a cathartic within a few hours after birth4 ,this is a mistake4 ,cathartics are irritants and it is a very poor beginning to abuse the mucous membrane of the intestinal tract immediately4 ,this mucous membrane is delicate and in children the digestive apparatus is easily upset4 ,before birth there was no stomach or bowel digestion1 all the nutritive processes taking place in the tissues of the little body4 ,gentle treatment is necessary to bring the best results4 ,cathartics with their harsh action on the delicate membranes are contraindicated4 ,the mother's first milk is cathartic enough to stimulate the bowels to act1 but it is nature's cathartic and does no harm4 ,as a rule the baby is fed too often and too much from the time of birth4 ,if the child appears healthy the physician's recommendation will probably be to feed every two hours day and night1 or every two hours during the day and every three hours at night4 ,if the little one appears weakly these feedings are increased in number4 ,from ten to twenty-four feedings in twenty-four hours are not uncommon and sometimes infants are nursed or given the bottle two and even three times an hour4 ,the excuse for this is that the baby's stomach is small and cannot hold much food at a time and must for this reason be filled often1 for the baby has to grow1 and the more food it gets the faster it grows4 ,the baby's stomach is small1 because the little one needs very little food4 ,the human being grows and develops for twenty to twenty-five years4 ,this growth is slow and during babyhood the amount of nourishment needed is not great4 ,the child1 if properly taken care of1 is kept warm4 ,hence it needs but little fuel4 ,the ideas on food needs are so exaggerated that it is hard for parents to realize what moderate amount of food will keep a baby well nourished4 ,an adult in the best of health would be unable to stand such frequent food intake4 ,he would be ill in a short time4 ,babies stand it no better1 and the only proof of this fact needed is that in the ,united ,states at least #bhj1jjj babies under one year of age perish annually4 ,during babyhood nearly all troubles are nutritive ones4 ,with the stomach and bowels in excellent condition baby defies all kinds of diseases1 provided it is given the simple1 commonsense attentions needed otherwise1 such as being kept warm and clean in a well ventilated room4 ,with a healthy alimentary canal1 which comes with proper feeding1 the little one can withstand the attack of the vast horde of germs which so trouble adult minds1 also adult bodies1 when people fail to give themselves proper care4 ,the results of too frequent feeding and overfeeding are appalling4 ,the first ill effect is digestive disturbance4 ,then one or more of the ills of childhood make their appearance4 ,these are called diseases1 but they are only symptoms of perverted nutrition1 though we insist on giving them names4 ,a healthy baby is one that is absolutely normal and well in every way4 ,however1 babies today pass for healthy when they are fat and suffering from all kinds of troubles1 provided these ills can be tolerated4 ,we need a new standard of health4 ,perfect health is a gift that every normal parent can bestow upon his children1 and we should be satisfied with nothing short of this4 ,babies can and should be raised without illness1 but1 sad to relate1 babies1 who are always healthy are so rare that they are curiosities4 ,many babies show signs of maternal overfeeding within a few hours or days of birth4 ,one of the common signs is the discharge from the nose4 ,this is aggravated by overfeeding the infant4 ,and thus is laid the foundation1 perhaps1 for a lifelong catarrh4 ,in due time various diseases such as rickets1 swollen glands1 formerly called scrofulous1 mumps1 measles1 scarlet fever1 diphtheria1 pimples1 eczema and cholera infantum1 make their appearance4 ,parents have been taught to look for these diseases4 ,they have been told that they belong to childhood4 ,this is a libel on nature1 for she tends in the direction of health4 ,the prevalent idea at present is that various germs1 which are found in water1 food1 air and earth1 are responsible for these diseases1 but they are not4 ,the fact that infants properly cared for do not develop one of them is proof enough that germs per se are unable to cause these ills4 ,the germs play their part in most of these diseases1 but it is a kindly part4 ,they are scavengers1 and attempt to rid the body of its debris and poisons4 ,through false reasoning they are blamed for causing disease1 when in fact their multiplication is an effect4 ,they are a by-product of disease4 ,the so-called pathogenic bacteria never thrive in the baby's body until the infant has been overfed or fed on improper food long enough to break down its resistance4 ,the improper feeding not only kills an army of babies each year1 but it handicaps the survivors very seriously4 ,the degenerated condition of the system leaves every child with some kind of weakness4 ,the foundation may be laid for indigestion1 catarrhal troubles1 which may or may not be accompanied with adenoids and impeded breathing1 glandular troubles1 often precursors of tuberculosis1 in fact children may be acquiring any disease during infancy from chronic catarrh to rheumatism4 ,mental ills are also results of senseless feeding4 ,a healthy baby is happy4 ,a sick baby is cross4 ,crossness and anger are mental perversions4 ,anger is temporary insanity4 ,enough overfeeding often results in mental perversity1 epilepsy and even in real insanity4 ,a healthy body gives a healthy mind4 ,if people would care for their bodies properly1 especially in the line of eating1 the asylums for the insane would not be needed for their present purposes4 ,another serious trouble that takes root from infant overfeeding is an abnormal craving for stimulants4 ,this craving may later on be satisfied in many ways4 ,some use coffee1 alcohol1 habit-forming drugs4 ,others try to satisfy it by overeating4 ,no matter how the sufferer proceeds to satisfy this craving1 he does not cure it1 for it grows upon what it is fed4 ,morphine calls for more morphine4 ,tobacco calls for more tobacco4 ,an oversupply of food calls for more food or alcohol4 ,the victim at last dies a martyr to his abnormal appetites4 ,comparatively few of those who see the error of their ways have the will power to thrust off the shackles of habit4 ,very few think clearly enough and go far enough back to realize that disease and early death are so largely due to the habits formed for the infant or unborn babe by the parents4 ,and the parents received the same kind of undesirable legacy from their parents1 and so it goes1 the children suffering for the sins of the parents4 ,the cheerful part of such a retrospect is that there is much room for improvement1 that we need not continue this seemingly unending chain of physical bondage to the next generation1 and that if the children are not born right or treated right during infancy1 there is still time to make a change for the better4 ,nature is kind and with will and determination a change can be made at any time that will result in betterment1 provided such grave diseases have not taken hold of the body that recuperation is impossible4 ,this is no excuse for making delays1 for the longer errors are permitted the harder they are to overcome4 ,three or four feedings a day are sufficient for any baby4 ,the feedings should be arranged so that they are evenly distributed during the day1 and nothing is to be given at night except water4 ,get a nursing bottle or two4 ,keep the bottles and the nipples scrupulously clean4 ,these are to be used as water bottles4 ,the water must also be clean4 ,heat it to #ajc or #ajd degrees ,fahrenheit1 so that it will be from #ih to #ajj degrees warm when it enters the baby's mouth ,let the baby have some water three or four times during the day1 and perhaps it will want some once or twice during the night1 but give it no milk at night4 ,overfed babies are irritable and cry often4 ,the mothers interpret this as a sign of hunger4 ,most babies do not know what hunger is4 ,like adults they become thirsty1 but instead of getting water to quench their thirst they are given milk4 ,this satisfies for a little while1 then the irritability due to milk spoiled1 in the alimentary tract causes more restlessness and crying1 and they are fed again4 ,the comedy of errors continues until it is turned into a tragedy4 ,how much should the baby be fed at a time8 ,when the parents are healthy and the baby is born right and then fed but three times a day1 the food intake will regulate itself4 ,the child will not usually want more than it should have of milk1 supplemented with water4 ,the best way to begin is to let the infant take what it desires4 ,that is1 let the nursing continue while the infant manifests great pleasure and zest4 ,when the child begins to fool with the breast or bottle1 the source of nourishment should be removed immediately4 ,the child will increase its intake gradually4 ,some of the babies will take too much4 ,the evil results will soon be evident1 and then the mother must not compromise1 but reduce the intake at once4 ,the signs of over-consumption of food by the infants are the same as those shown by adults4 ,they are discomfort and disease4 ,the former manifests in crossness and irritability4 ,the disease may be of any kind1 ranging from a rash to a high fever4 ,the baby's stomach is sensitive and resents the excessive amount of food supplied4 ,so the infant often vomits curdled milk1 and some times vomits before the milk has time to curdle4 ,this is a form of self-protection4 ,if the mother would heed this sign by withdrawing all food until the stomach is settled1 substituting water in the meanwhile1 and then reduce the baby's food to within digestive capacity1 there would be no more trouble4 ,vomiting is the infant's way of saying1 ,please do not feed me until my stomach becomes normal again1 and then don't give me more than ,i need1 and that is less than ,i have been getting4 ,remember that it is nature's sign language1 which never misleads1 and it is so plain that any one with ordinary understanding should get its meaning1 in spite of the erroneous popular teachings4 ,after the child has vomited1 feed moderately and increase its food supply as its digestive ability increases4 ,if the vomiting is wrongly interpreted and overfeeding is continued1 either the baby dies or the stomach establishes a toleration1 passing the trouble on to other parts of the body4 ,one organ never suffers long alone4 ,the circulation passes the disease on to other parts1 assisted by the sympathetic nerves1 which are present in all parts of the body4 ,when the stomach has established its toleration1 several things may happen1 only a few of which will be discussed1 for the process is essentially the same1 though the results appear so different4 ,in infants whose digestive power is not very strong the excessive amount of milk curdles1 as does the part that is digested4 ,the water of the milk is absorbed1 but the curds pass into the colon without being digested and they are discharged in the stool as curds4 ,they are partly decomposed on the journey through the alimentary canal1 producing poisons1 a part of which is absorbed4 ,a part remains in the colon1 making the bowel discharges very offensive4 ,the passage of curds in the stool is a danger signal indicating overfeeding and should be heeded immediately4 ,if it is not1 the chances for a ease of cholera infantum1 especially in warm weather1 are great4 ,cholera infantum is due to overfeeding1 or the use of inferior milk1 or both4 ,it is a form of milk poisoning1 in which the bowels are very irritable4 ,as a matter of self-protection they throw out a large quantity of serum1 which soon depletes the system of the poor little sufferer1 and death too often claims another young life4 ,if cholera infantum makes its appearance the baby is given its best chance to live if feeding is stopped immediately1 warm water given whenever desired1 but not too large quantities at a time4 ,give no cathartics1 for they irritate an already seriously disturbed mucous membrane1 but give a small enema of blood-warm water once or twice a day4 ,keep the baby comfortable1 seeing that the feet and abdomen are kept warm1 but give plenty of fresh air4 ,medicines only aggravate a malady that is already serious enough4 ,this disease is produced by abuse so grave that in spite of the best nursing1 the baby often dies4 ,it is easily prevented4 ,strong babies with great digestive power are often able to digest and assimilate enormous quantities of milk1 several quarts a day4 ,they can not use all this food4 ,if they could their size would be enormous within a short time4 ,they do not find it so easy to excrete the excess as to assimilate it4 ,the skin1 kidneys1 lungs and the bowels find themselves overtaxed4 ,often the mucous membrane of the nose and throat are called upon to assist in the elimination4 ,these are the babies who are said to catch cold easily4 ,their colds are not caught4 ,they are fed to them4 ,this constant abuse of the mucous membrane results in inflammation1 subacute in nature1 or it may be so mild that it is but an irritation4 ,the result in time may be chronic catarrh or thickening of the mucous membrane of nose and throat4 ,while the catarrh is being firmly established adenoids are quite common4 ,in other cases too much of the work of excretion is thrown upon the skin4 ,the same thing happens to this structure as happens to the mucous membrane4 ,it is made for a limited amount of excretion and when more foreign matter1 much of it of a very irritating nature1 is deposited for elimination through the skin1 it becomes inflamed4 ,it itches4 ,in a little while there is an attack of eczema4 ,the baby scratches1 digging its little nails in with a will4 ,the infant soon has its face covered with sores and the scalp is scaly4 ,the proper thing to do is to reduce the feeding greatly4 ,then the acid-producing fermentation in stomach and bowels will cease1 but enough food to nourish the body will be absorbed1 the skin will have but its normal work to perform1 the cause of the irritation is gone and the effects will disappear in a short time4 ,two weeks are often sufficient to bring back the smooth1 soft skin that every baby should have4 ,the sufferers from these troubles are almost invariably overweight1 and the parents wonder why their babies1 who are so healthy1 should be troubled thus6 ,mothers owe it to their nursing babies to lead wholesome1 simple lives4 ,it is not always possible to live ideally1 but every mother can eat simply and control her temper4 ,wholesome food and equanimity will go far toward producing healthful nourishment for the child4 ,stimulants and narcotics should be avoided4 ,meat should not be eaten more than once a day1 and it would be better to use less meat and more eggs or nuts4 ,fresh fruits and vegetables should be partaken of daily4 ,they are the rejuvenators and purifiers4 ,the cereal foods should be as near natural as possible4 ,the bread should be made of whole wheat flour mostly4 ,if rice is eaten it should be unpolished4 ,refined sugar should be taken in moderation1 if at all4 ,the potatoes are best baked4 ,pure milk is as good for the mother as it is for the child4 ,highly seasoned foods or rich made dishes should be avoided4 ,in short1 the mother should live as near naturally as possible4 ,the importance of cheerfulness can hardly be overestimated4 ,a nervous mother who frets or worries1 or becomes mastered by any of the negative1 depressing passions1 poisons her babe a little with each drop of milk the child takes4 ,some mothers are unable to nurse their babies4 ,this is so because of lack of knowledge principally1 for women who give themselves proper care are nearly always able to furnish nourishment for their infants4 ,it may be that this function will be largely lost if the present preponderance of artificial feeding continues1 and if various inoculations are not stopped4 ,some mothers find it a great pleasure to nurse their babies4 ,others refuse to do so for fear of ruining their figures4 ,no matter what the reason is for depriving the infant of its natural food1 the parents should realize that its chances for health and life are diminished by this act4 ,if intelligence and care are used in raising the bottle-fed babies only a few will die1 in fact none will die under the circumstances1 provided they were born with a normal amount of resistance4 ,so it behooves parents of such babies to be extremely careful4 ,that there are difficulties in the way1 or rather inconveniences1 can not be denied1 but there are no insurmountable obstacles4 ,the best common substitute for mother's milk is cow's milk4 ,if clean and given in moderation it will agree with the child and produce no untoward results4 ,instead of using the same bottle all the time1 there should be a number1 so that there will be plenty of time to clean them4 ,if three feeds are given each day1 there should be six bottles4 ,if four feeds are given1 eight bottles4 ,use a set every other day4 ,the bottles should be rinsed out after being used4 ,then boil them in water containing soda or a little lye1 rinse in several waters and set them aside4 ,if it is sunny1 let them stand in the sun4 ,before using1 rinse again in sterile water4 ,the nipples should have equally good care4 ,in feeding babies cleanliness comes before godliness4 ,each bottle is to be used for but one feeding1 and as many bottles are to be prepared as there are to be feedings for the day4 ,if the people live in the country it is easy to get pure milk4 ,if in the city one should make arrangements with a reliable milk man possessed of a conscience4 ,it is well to get the milk from a certain cow1 instead of taking a mixture coming from many cows4 ,select a healthy animal that does not give very rich milk1 such as the ,holstein4 ,she should have what green food she wants every day1 grass in summer1 and hay of the best quality and silage in winter4 ,the grain ration should be moderate1 for cows that are forced undergo quick degeneration4 ,they are burned out4 ,the cow should not be worried or whipped4 ,she should be allowed to be happy1 and animals are happy if they are treated properly4 ,the water supply should be clean1 not from one of the filthy tubs or troughs which disgrace some farms4 ,the barn should be light and well ventilated4 ,it should be kept clean and free from the ammonia fumes which are found in filthy stables4 ,the cow should be brushed and the udder washed before each milking4 ,the milker should wash his hands and have on clothes from which no impurities will fall4 ,the first part of the milk drawn should not be put in with that which is to supply the baby4 ,the milk should be drawn into a clean receptacle and immediately strained through sterile surgeon's cotton into glass bottles4 ,these are to be put aside to cool1 the contents not exposed to the dust falling from the air4 ,or the milk may be put directly into the nursing bottles and put aside in a cold place until needed4 ,then warm milk to #ajj degrees ,fahrenheit4 ,pardon a little repetition3 ,if possible let the child nurse4 ,if there is not enough milk1 let the baby take what there is and give cow's milk in addition4 ,if it is impossible to feed the baby at the breast1 get the milk from a healthy cow that is kept clean1 well fed and well treated4 ,the cow's milk should be prepared as follows3 ,take equal parts of milk and water4 ,or take two parts of milk and one part of water4 ,mix1 and to this may be added sugar of milk in the proportion of one level teaspoonful to the quart4 ,before feeding raise the temperature of the milk to about #ajd degrees ,fahrenheit1 so that it will be about #ajj degrees when fed4 ,it is best to do the warming in a water bath4 ,milk should not be kept long before being used4 ,limit the age to thirty-six hours after being drawn from the cow4 ,twenty-four hours would be better4 ,the evening milk can safely be given to the infant the next day1 if proper precautions have been taken4 ,ordinary milk is quite filthy and upon this babies do not thrive4 ,make an effort to get clean milk for the baby4 ,the composition of human milk and cow's milk is about as follows3 ,water ,albumin ,fat ,sugar ,salts ---------------------------------------- ---------------------------- ,human 4444444444 #hg4eh #b4ja #c4gd #f4cg 4#cj ,cow's 4444444444 #hg4bg #c4ci #c4fh #d4ig 4#gb ---------------------------------------- ---------------------------- ,the albumin in human milk is largely of a kind which is not coagulated by souring1 while nearly all the albumin in cow's milk coagulates4 ,the uncoagulated albumin is digested and taken up more easily by the baby's nutritive system than that which is coagulated4 ,this is one of the reasons that babies do not thrive so well on cow's milk as on their natural food4 ,the sugar of milk is not like refined sugar4 ,although it is not so easily dissolved in water1 and therefore does not taste as sweet as refined sugar1 it is better for the child4 ,if sugar is added to the milk1 milk sugar should be used4 ,the druggists have it in powder form4 ,the addition of barley water and lime to the baby's milk is folly4 ,the various forms of modified milk do not give as good results as the addition of water and a little milk sugar1 as previously described4 ,if you believe in such modifications as the top milk method and the addition of starchy substances and lime water1 ,i refer you to your family physician or text-books on infant feeding4 ,it is difficult to improve on good cow's milk4 ,it is well to remember that the human organism is very adaptable1 even in infancy4 ,the principal factors in infant feeding are cleanliness and moderation4 ,bottle-fed babies should be given fruit or vegetable juices1 or both1 very early and it would be well to give a little of these juices to breast-fed babies too4 ,the latter do not require as much as the former4 ,begin during the first month with a teaspoonful of orange juice put into the drinking bottle once a day4 ,increase gradually until at four or five months the amount may be from one to two tablespoonfuls4 ,do not be afraid to give the orange juice because it is acid1 for it splits up quickly in the stomach and is rearranged1 forming alkaline salts4 ,it is the fruit that can be obtained at nearly all seasons4 ,it is best to get mild oranges and strain the juice4 ,the fruit is to be in prime condition4 ,instead of orange juice1 the juice of raw celery1 spinach1 cabbage1 apples1 blackberries and other juicy fruits and vegetables may be employed1 but these juices must all come from fruits or vegetables that are in prime condition4 ,no sugar is to be added to either the fruit or the vegetable juices4 ,the mother's milk coagulates in small flakes1 easily acted upon by the digestive juices1 after which they are readily absorbed4 ,cow's milk coagulates into rather large pieces of albumin which are tough and therefore rather difficult to digest4 ,this happens when the milk is taken rapidly and undiluted4 ,however1 when diluted and taken slowly this tendency is overcome to a great degree4 ,for this reason it is best to get nipples with small perforations4 ,either pasteurization or sterilization of milk is almost universally recommended by medical men4 ,even those who do not believe in such procedures generally fail to condemn them without qualifying statements4 ,for a discussion of this fallacy ,i refer you to the chapter on milk4 ,do not give the little ones any kinds of medicines4 ,they always do harm and never any good4 ,if any exception is made to this1 it is in the line of laxatives or mild cathartics1 such as small doses of castor oil1 cascara segrada or mineral waters1 but there is no excuse for giving metallic remedies1 such as calomel4 ,if the babies are fed in moderation on good foods they will not become constipated4 ,if they are imprudently handled and become constipated it is necessary to resort to either the enema or some mild cathartic4 ,bear in mind that such remedies do not cure4 ,they only relieve4 ,the cure will come when the errors of life are corrected so that the body is able to perform its work without being obstructed4 ,inoculations and vaccinations are serious blunders1 often fatal4 ,the animal products that are rubbed or injected into the little body are poisonous4 ,they are the result of degenerative changes--diseases--in the bodies of rabbits1 horses1 cows and other animals4 ,nature's law is that health must be deserved or earned4 ,health means cleanliness1 so it really is absurd to force into the body these products of animal decay4 ,statistics can be given1 showing how beneficial these agents are1 but they are misleading4 ,in the days of public and official belief in witchcraft it was not difficult to prove the undoubted existence of witches4 ,whatever the public accepts as true can with the utmost ease be bolstered up with figures4 ,the use of serums1 bacterins1 vaccines and other products of the biologic laboratory is almost an obsession today4 ,their curative and preventive values are taken for granted4 ,most of the time the children are strong enough to throw off the poisons without showing prolonged or pronounced effects1 but every once in a while a child is so poisoned that it takes months for it to regain health and too often death is the end4 ,sometimes the death takes place a few minutes after the injection1 but we are informed that the medication had nothing to do with it4 ,to poison the baby's blood deliberately is criminal4 ,give the little one a fair chance to live in health4 ,a properly cared for baby will not be ill for one single day4 ,knowledge and good care will prevent sickness4 ,a baby that is able to remain well a month or a week or a day can remain well every day4 ,at first a normal baby sleeps nearly all the time1 from twenty to twenty-two hours a day4 ,the infant should not be disturbed4 ,all that should be done for it is to feed it three times a day1 give it some water from the bottle three or four times a day1 and keep it clean1 dry and warm1 but not hot4 ,most babies are bathed daily4 ,this is all right1 but the baths are to be given quickly4 ,the water should be about #ajj degrees ,fahrenheit4 ,the soap should be of the mildest1 such as a good grade of castile1 and it should be well rinsed off1 for soap permitted to remain in the pores acts as an irritant4 ,dry the skin so well with a soft cloth that there will be no chapping or roughness4 ,sores1 eruptions and inflammations are signs of mismanagement4 ,use no powders that are metallic in character1 such as zinc oxide4 ,a dusting powder of finely ground talcum is good4 ,if the child is kept dry and dean and moderately fed the skin will remain in good condition4 ,babies do not thrive without good air4 ,keep the room well ventilated at all times by admitting fresh air from a source that will produce no draughts4 ,it is not necessary to have the baby's room warm4 ,in fact a cool room is better4 ,when the child is to be exposed to the air1 take it into a warm room4 ,soft coverings will keep the infant warm4 ,the limbs should be free so that exercise can be had through unrestricted movements4 ,the baby should not be bothered unnecessarily4 ,young parents make the mistake of using the baby for show purposes4 ,for the sake of politeness1 others praise the only baby in the world unduly1 though there are millions of others just as good4 ,let the child alone1 thus giving it an opportunity to become as superior as the parents think it is4 ,the showing off process creates excitement and lays the foundation for fretfulness1 irritability and nervousness4 ,the child thrives in a peaceful atmosphere4 ,when it is awake it is well to talk to it quietly and soothingly1 for thus the infant begins to learn its mother's tongue4 ,good language should be employed4 ,those who teach their children baby-talk are handicapping them1 for they will soon have to unlearn this and learn real language4 ,baby-talk may be cute at eighteen months1 but when children retain that mode of expression beyond the age of four or five it sounds silly4 ,at about the age of nine or ten months the breast-fed babe should be weaned4 ,gradual weaning is perhaps the best4 ,first give one feeding of cow's milk a day and two breast feeds2 then two feedings of cow's milk and one at the breast1 and at last cow's milk entirely4 ,between the ages of nine and twelve months begin giving starchy foods4 ,at first the child will take very little1 and gradually increase4 ,give bread so stale that the child has to soak it with its saliva before it can swallow the bread4 ,working away this way1 sucking the stale bread1 the child learns to go through the motions of chewing1 and this is valuable training4 ,never give bread soaked in milk and never feed milk while bread is being eaten4 ,if the meal is to be bread and milk1 give the bread either before any milk is taken1 or afterwards4 ,starches are not to be washed down with liquids4 ,instead of giving stale bread1 zwieback may be used4 ,occasionally feed a few spoons of very thin and well cooked oatmeal or whole wheat gruel1 but the less sloppy food given the better1 for it does not get the proper mouth treatment4 ,the wheat products fed the child should be made from whole wheat flour1 or at least three-fourths whole wheat and only one-fourth of the white flour4 ,the refined flour is lacking in the salts that the child needs for health and growth4 ,many mothers begin feeding starches when the baby is four or five months old4 ,the child is given potatoes1 bread or any other starchy food that may be on the table4 ,this is a mistake1 for the child is not prepared to digest starches at that early age4 ,some of the digestive ferments are practically absent during the first few months of life4 ,such feeding will invariably cause trouble4 ,the baby should not be taken to the table4 ,it is quite generally believed that a baby should cry to exercise its lungs4 ,a healthy1 comfortable baby will do little or no crying1 and it is not necessary4 ,it is not difficult to give the little ones some exercise to fill their lungs4 ,babies can hang on to a finger or a thin rod tenaciously4 ,elevate the infant that does not cry thus a few times above the bed and let it hang for a few seconds each time4 ,this throws the chest forward and exercises the lungs4 ,what is more1 this small amount of gymnastic work is thoroughly enjoyed4 ,it helps to build strength and good temper4 ,the crying helps to make the baby ill-tempered and fretful4 ,a little crying now and then is all right1 but much indicates discomfort1 disease or a spoiled child4 ,it would surprise most mothers how good babies are when they have a chance to be good4 ,after reading this1 some are sure to ask how many ounces to feed the baby4 ,i don't know4 ,no one else knows4 ,different babies have different requirements4 ,the key is given above4 ,if the babies become ill it is nearly always due to overfeeding and poor food1 so the proper thing to do is to reduce the food intake4 ,a healthy baby is a source of unending joy1 while a sick one saps the mother's vitality4 ,it is too bad that the art of efficient child culture is so little known4 ,,childhood4 ,children may roughly be divided into two types1 the robust and the more delicate or nervous ones4 ,the robust children can stand almost all kinds of abuse with no apparent harm resulting1 but the immunity is only apparent4 ,the growing child naturally throws off disease influences easily and quickly1 but if the handicap is too great the child loses out in the race4 ,the nervous type can not be abused with impunity1 for the bodies of these delicately balanced children are easily disturbed4 ,they must have more intelligent care than is usually bestowed upon the robust type4 ,if the care is not forthcoming they become weak in body1 with an unstable nervous system1 or perish early4 ,some parents complain because other people's children can do what their own can not and they wonder why4 ,no time should be wasted in making such comparisons1 for no two children are exactly alike1 as no two leaves and not even two such apparently similar objects as grains of wheat are exactly alike4 ,therefore the care necessary varies somewhat1 though it is basically the same4 ,if the nervous type is given proper care1 good health will be the result4 ,these children do not tolerate as much exposure or as much food as do the robust children4 ,the important thing is to learn what they require and then see that there is no excess1 and in this way allow the child to grow physically strong and mentally efficient4 ,the delicate children are perhaps more fortunate than the stronger ones1 for they learn early in life that they have limitations4 ,if they commit excesses the results are so disagreeable that they soon learn to be prudent4 ,this prudence serves as protection so long as life lasts4 ,the robust children on the other hand soon learn that they are strong4 ,they hear their parents boast about it4 ,they get the idea that because they are strong they will always remain so1 that nothing will do them any serious harm4 ,by living up to this fallacy they undermine their constitutions4 ,parents should teach their children about the law of compensation as applied to health1 that is1 he has permanent health who deserves it1 and no one else4 ,the children will not always heed true teachings after they have left the parental influence1 but the parents have at least done the best they could4 ,the robust children have their troubles1 such as chicken-pox1 mumps1 fevers and measles1 but these are thrown off so quickly and with so little inconvenience that they are soon forgotten4 ,as a rule the parents do not realize that these diseases are due to faulty nutrition1 and that faulty nutrition is caused by improper feeding4 ,it is generally believed that children must have all the so-called children's diseases4 ,some mothers expose their infants to all of these that may happen to be in the neighborhood1 hoping that the children will take them and be through with them4 ,every time a child is sick it is a reflection on either the intelligence or the performance of the parents4 ,it is natural for children to be perfectly well1 and they will remain in that happy state if they are given the opportunity4 ,if they are properly fed they will not take any of the children's diseases in spite of repeated exposure4 ,there is not a disease germ known to medical science strong enough to establish itself in the system of an uninjured1 healthy child and do damage4 ,the child's health must first be impaired1 through poor care1 and then the so-called disease germs will find a hospitable dwelling place4 ,if children are given natural food in normal quantities they are disease-proof4 ,feeding them on refined sugar and white flour products1 pasteurized or sterilized milk1 potatoes fried in grease pickled meats1 and various other ruined foods breaks down their resistance and then they fall an easy prey to disease4 ,some parents make the mistake of believing that they can feed their children improperly and ward off disease by vaccinations or inoculations of the products of disease taken from various animals4 ,this is contrary to reason1 common sense and nature and it is impossible4 ,any individual who is continually abused in any way1 be he infant or adult1 will deteriorate4 ,if the disease is not the one that has been feared1 it will be some other one4 ,the robust children generally develop into careless adults4 ,that is why so many of them1 in fact the vast majority1 die before they are fifty years old1 although they are equipped with constitutions that were intended to last over a century4 ,they are shining marks for typhoid fever1 ,bright's disease1 various forms of heart and liver troubles1 rheumatism and pneumonia1 all of which are largely caused by too hearty eating4 ,these diseases often come without apparent warning4 ,that is1 the victims have thought themselves healthy4 ,however1 they have not known what real health is4 ,they have been in a state of tolerable health1 not suffering any very annoying aches or pains1 but they have lacked the normal state of body which results in a clear1 keen mind4 ,as a rule there is enough indigestion present to cause gas in the bowels and a coated tongue4 ,enough food is generally eaten to produce excessive blood pressure4 ,the foundation for such a state of affairs is laid in childhood1 yes1 often before the child is born4 ,it can readily be seen how important it is for parents to impart a little sound health information to the children4 ,at least1 they should teach them what health really is1 which many people do not know4 ,when these strong people become sick it is often difficult1 or even impossible1 to do anything for them1 for their habits are so gross and have gained such a mastery that the patients will not or can not change their ways4 ,the weaklings have a better chance to survive to old age1 because many of them learn to be careful early in life4 ,in reading the lives of eminent men who have lived long it is common to find that they were never strong4 ,at the age of one year the baby is generally weaned4 ,the ordinary child needs the mother's milk no longer1 for by this time the digestive power is great enough to cope with cow's milk and various starches4 ,the most important problem now is how to feed the child4 ,if no errors of importance are made it will enjoy uninterrupted growth and health4 ,if the errors are many and serious there will surely be disease and too often the abuse is so great that death comes and ends the suffering4 ,until the child reaches the age of two years the best foods are milk1 whole wheat products and fruits4 ,no other foods are necessary4 ,the simpler the baby's food1 and the more naturally and plainly prepared1 the better4 ,adults who overeat until they suffer from jaded appetites1 may think that they need great variety of food1 but it is never necessary for infants or normal adults4 ,milk1 whole wheat and fruits contain all the elements needed for growth and strength and health4 ,by all means feed simply4 ,children are perfectly satisfied with bread and milk or simply one kind of fruit at a meal1 if they are properly trained4 ,the craving for a great variety of foods at each meal is due to parental mismanagement4 ,children should not be fed more than three times a day4 ,there should be no lunching4 ,the children will get all that is good for them1 all they need in three meals4 ,candy should not be given between meals1 and fruit is to be looked upon as a food1 not as a dainty to be consumed at all hours of the day4 ,if they are not accustomed to lunching1 there will be no craving for lunches4 ,if children are used to four or five meals a day they want them and raise annoying objections when deprived of one or two of them4 ,it is easy to get children into bad habits4 ,we can not blame the average mother for giving her children lunches1 for she knows no better and sees other mothers doing the same4 ,the children who do not get lunches thrive better than those who always have candy1 fruit or bread and jam at their command4 ,it is the same with adults4 ,in the ,dakotas and ,minnesota are many ,scandinavians and ,germans4 ,during the haying and harvest these people1 who are naturally very strong1 eat four and five times a day4 ,the heat1 the excessive amount of food and the great quantities of coffee consumed cause much sickness during and after the season of hard work and heroic eating4 ,the so-called ,americans in these communities are generally satisfied with three meals a day1 and they are as well nourished and capable of working as those who eat much more4 ,refined sugar made from cane and beets should be given to children sparingly4 ,refined sugar is the chemical which is largely responsible for the perversion of children's tastes4 ,a normal taste is very desirable1 for it protects the possessor4 ,a perverted taste1 on the contrary1 leads him into trouble4 ,sugar is not a good food4 ,it is an extract4 ,it is easy to cultivate a desire for sugar1 but to people who are not accustomed to it1 concentrated sugar has an unpleasant taste4 ,the perversion of the sense of taste1 generally begun with sugar1 is made worse by the use of much salt1 pepper and various condiments and spices4 ,if the child is fed on unnatural food1 highly seasoned1 at the age of a few years its taste is so perverted that it does not know how most of the common foods really taste1 and refuses to eat the best of them when the health-destroying concoctions to which it has been accustomed can be had4 ,it is natural for children to relish fruit1 but some are so perverted in taste that they object to a meal of it if they can get pancakes or waffles with butter and syrup1 mushes with sugar and cream1 ham or bacon with fried potatoes1 or fresh bread and meat with pickles4 ,many parents allow their children to live on this class of food to the exclusion of all natural foods4 ,children need a great deal of the natural salts1 and when they live so largely on denatured foods there is always physical deterioration4 ,it is true that to the average eye such children may appear healthy1 but they are not in one-half as good physical condition as they could be4 ,tea and coffee should never be given to children4 ,they are bad enough for adults4 ,in children they retard bodily development4 ,the stimulation and sedation are bad for the nervous system4 ,coffee is as harmful as tobacco for the growing child4 ,to warn against alcohol may seem foolish1 but some parents really give beer and whiskey to their infants4 ,the beer is given as a beverage and the whiskey as medicine to kill pain and soothe the children4 ,those who have not seen children abused in this way may find it difficult to believe that there is such a profundity of ignorance4 ,these children die easily4 ,others quiet their children with the various soothing syrups4 ,the last analyses that came under my eyes showed that these remedies contained considerable opium1 laudanum1 morphine and other deadly poisons4 ,morphine and opium are not well borne by children and these mother's friends have soothed many a baby into the sleep from which there is no waking4 ,make it a rule to give the children no medicines1 either patent or those prescribed by physicians4 ,please remember that any remedy that quiets a child is poisonous4 ,children who get proper care require no medical quieting4 ,condiments should not be used4 ,salt is not necessary despite the popular belief to the contrary1 though a small amount does no harm4 ,salt eating is a habit and when carried to excess it is a bad one4 ,salt is a good preservative1 but there is little excuse for our using preserved foods extensively4 ,there are so many foods that can be had without being preserved in this country that it would not be difficult to exclude these inferior foods from the dietary4 ,children whose foods are not seasoned do not desire seasoning1 provided they are fed on natural foods from the start4 ,they want the seasoning because they are taught to eat their food that way4 ,if they are given fresh fruit every day1 such as apples1 oranges1 cherries1 grapes and berries1 they get all the seasoning they need and they get it in natural form4 ,the objection is made that such feeding deprives children of many of the good things of life4 ,this is not true4 ,natural foods taste better than the doctored ones every time4 ,nature imparts a flavor to food products which man has never been able to equal1 to say nothing of surpassing it4 ,children are taught to like abnormal foods4 ,what is better1 to give children good foods upon which they thrive1 or denatured foods which taste well to a perverted palate1 but are injurious8 ,instead of giving sugar or candy1 give raisins1 figs1 dates or sweet prunes4 ,small children may be given the strained juices of these fruits1 obtained either by soaking the raw fruits several hours or by stewing them4 ,children who are given these fruits do not crave refined sugar4 ,they like these natural sugars better than the artificial extract4 ,these sweet fruits take the place of starchy food4 ,very few people know anything definite about food values4 ,those who have studied foods and their values in order to be able to feed children properly generally make the mistake of believing that they should have all the necessary elements at each meal in about the proper proportion4 ,this is a grave mistake and leads to trouble4 ,the child needs salts1 protein1 sugar and fat1 and in the absence of sugar some starch4 ,milk contains all these substances except starch4 ,give one fruit meal and two meals of starch daily4 ,milk may be given with all the meals or it may be given but once or twice4 ,do not overfeed on milk1 for it is a rich food4 ,until the child is two years old1 confine it in its starch eating pretty much to the products of whole wheat4 ,give no white bread4 ,white bread is an unsatisfying form of food4 ,it is so tasteless and insipid and so deprived of the natural wheat salts that too much has to be eaten to satisfy4 ,children who would be satisfied with a reasonable amount of whole wheat bread eat more white bread and still do not feel satisfied4 ,the same is true of rice1 the natural brown rice being so superior to the polished article that there is no comparison4 ,the bread should be toasted in the oven until it is crisp clear through1 or else it should be stale4 ,let the bread for toast get stale1 and then place it in the oven when this is cooling off4 ,make the slices moderately thin4 ,this is an easy and satisfactory way of making toast4 ,scorched bread--what is usually called toast--is not fit food for young children4 ,after the second year is completed gradually increase the variety of starch4 ,some of the better forms of starch that are easy to obtain are3 ,puffed rice or puffed wheat2 brown1 unpolished rice2 triscuit or shredded wheat biscuit2 the prepared corn and wheat flakes2 baked potatoes2 occasionally well cooked oatmeal or whole wheatmeal gruel4 ,mushes are to be given seldom or never4 ,children seldom chew them well1 and they require thorough mastication4 ,the rice is not to be sugared but after the child has had enough1 milk may be given4 ,a small amount of butter may be served with either rice or baked potato4 ,the cereal foods should be eaten dry4 ,let the children masticate them1 as they should1 and as they will not if the starches are moistened with milk4 ,when they have had sufficient of these starches1 and but one kind is to be served at a meal1 give milk1 if milk is to be a part of the meal4 ,to observe the suggestions here given for the manner of feeding starches to children may mean the difference between success and failure in raising them4 ,it is the little things that are important in the care of children4 ,the acid fruits should not be given in the meals containing starchy foods4 ,strong children who have plenty of opportunity to be in the fresh air and who are very active can stand this combination1 but it is injurious to the nervous type4 ,it is not a good thing to make such combinations habitually for robust children4 ,a good meal can be made of fruit followed by milk4 ,do not slice the fruit1 sprinkle it with sugar and cover it with cream4 ,give the child the fruit and nothing else4 ,neither oranges nor grapefruits are to be sugared4 ,their flavor is better without4 ,if the children want sweets1 give them a meal of sweet fruits4 ,when the child is eighteen months old it should have learned to masticate well enough to eat various fruits4 ,apples1 oranges1 grapefruits1 berries1 cherries1 grapes and melons are among the foods that may be given4 ,if the child does not masticate well1 either grind the fruit or scrape it very fine4 ,the sweet fruits require so much mastication that only their juices should be fed until the child is old enough to masticate thoroughly4 ,bananas should also be withheld until there is no doubt about the mastication4 ,they must be thoroughly ripe1 the skin being dark in spots and the flesh firm and sweet4 ,a green banana is very starchy1 but a ripe one contains hardly any starch and digests easily4 ,at first the meal is fruit1 followed with milk4 ,buttermilk or clabbered milk may be substituted for sweet milk4 ,a little later1 begin giving cottage cheese occasionally in place of milk1 if the child likes it4 ,the succulent vegetables may be given quite early4 ,at the age of two years stewed onions1 green peas1 cauliflower1 egg plant and summer squash may be given4 ,gradually increase the variety until all the succulent vegetables are used4 ,at first it may be necessary to mash these vegetables4 ,the longer children go without meat the better1 and if they never acquired the meat-eating habit it would be a blessing4 ,if the parents believe in feeding their children meat1 they should wait until the little ones are at least four years old before beginning4 ,meats are digestible enough1 but too stimulating for young people4 ,chicken and other fowls may be used at first1 and it is best to use young birds4 ,beef and pork should not be on the children's menu4 ,at the age of seven or eight the variety may be increased4 ,however1 parents who wish to do the best by their children will give them little or no meat4 ,many of the sorrows that parents suffer through their wayward children would be done away with if the young people were fed on less stimulating foods4 ,eggs are better for children than meat4 ,however1 it is not necessary to give them4 ,the children get enough milk to supply all the protein they need4 ,eggs may be given earlier than meat4 ,at the age of two and one-half years an egg may be given occasionally4 ,at three they may be given every other day1 one egg at a meal4 ,at five or six years of age1 an egg may be given daily1 but not more than one at a time4 ,if they are soft boiled1 three and one-half minutes will suffice4 ,if hard boiled1 cook them fifteen to twenty minutes4 ,an egg boiled seven or eight minutes is not only hard but tough4 ,longer boiling makes the albumin mellow4 ,always prepare eggs simply without using grease4 ,eggs may be given in combination with either fruits or vegetables4 ,milk is not to be taken in the egg meal1 for if such combinations are made the child gets more protein than necessary4 ,eggs are easy to digest and the chief objection to their free use in feeding children is that the protein intake will be too great1 which causes disease4 ,nuts should not be given until the children are old enough to masticate them thoroughly4 ,the best combination is the same as for eggs4 ,children under six years of age should not have much more than one-half of an ounce of nut meats at a meal4 ,the pecans are the best4 ,children rarely chew nuts well enough1 so they should seldom be used4 ,they may be ground very fine and made into nut butter1 which may be substituted for ordinary butter4 ,give no butter until the child has completed his second year4 ,the whole milk contains all the fat necessary4 ,butter should always be used in moderation1 for although it digests easily1 it is a very concentrated food4 ,again the question will be asked3 ,how much shall ,i feed my child8 ,i do not know1 but ,i do know that most children get at least three times as much food as is good for them4 ,people can establish a toleration to a certain poison1 and seemingly take it with impunity for a while4 ,some arsenic eaters and morphine addicts take enough of their respective drugs daily to kill a dozen normal men4 ,however1 the drugs1 if not stopped1 always ruin the user in the end4 ,it is the same way with food4 ,children seem to establish a toleration for an excess for a shorter or longer period of time1 but the overeating always produces discomfort and disease in the end1 and if it is continued it will cause premature death4 ,about one-third or one-fourth of what children eat is needed to nourish them4 ,the rest makes trouble4 ,read the chapters in this book on overeating and on normal food intake4 ,they give valuable pointers4 ,parents know their children best1 and the mother can1 or should be able to tell when there are signs of impending danger4 ,if there is a decided change in the child's disposition it generally denotes illness4 ,some children become very sweet when they are about to be ill1 but most of them are so cranky that they make life miserable for the family4 ,a foul1 feverish breath nearly always comes before the attack4 ,a common danger signal is a white line around the mouth4 ,another one is a white1 pinched appearance of the nose4 ,a flushed face is quite common4 ,the tongue never looks normal4 ,except the abnormal tongue1 these symptoms are not all present before every attack1 but one or more of them generally are4 ,no matter what the signs of trouble may be1 stop all feeding immediately4 ,if this is done1 the disease generally fails to develop1 but if feeding is continued there is sure to be illness4 ,these symptoms indicate that the digestion is seriously disturbed4 ,it is folly to feed when there is an acute attack of indigestion4 ,besides1 it is very cruel1 for it causes much suffering4 ,such symptoms in children are caused by improper eating1 and overeating is generally the chief fault4 ,the remedy is very simple3 ,feed less4 ,a coated tongue indicates too much food4 ,a clean tongue shows that the digestive organs are working well4 ,if the tongue is not smooth and a pretty pink in color1 it means that the child has had too much food and the meals must be reduced in quantity until the tongue does become normal1 which may take a few months in chronic cases4 ,peculiar little protruding spots when red and prominent on the tip and edges of the tongue indicate irritation of the alimentary tract and call for reduction of food intake4 ,the parents can soon learn how much to feed the children if they will be guided by these hints4 ,poor health in the children indicates parental failure1 and this is one place where they can not afford to fail4 ,parents must be honest with themselves and not put the blame where the doctors put it--on bacteria1 draughts1 the weather1 etc4 ,sometimes the climate is very trying on the babies1 but it never kills those who have intelligent care4 ,if it is found that the child next door1 of the same age1 eats three or four times as much as your child1 do not become alarmed about your little one1 but give the neighbor's child a little silent sympathy because its parents are ignorant enough to punish the little one so cruelly4 ,for those who desire more definite hints regarding feeding of children1 an outline has been prepared for several days4 ,this is very simple feeding1 but it is the kind of feeding that will make a rose bloom in each cheek4 ,the child will be happy and contented and bring joy to the hearts of the parents4 ,breakfast3 ,whole wheat toast1 butter and a glass of milk4 ,lunch3 ,a baked apple and a dish of cottage cheese4 ,supper3 ,steamed or boiled brown rice and milk4 ,breakfast3 ,puffed wheat and milk4 ,lunch3 ,oranges and milk4 ,supper3 ,an egg1 parsnips and onions1 both stewed4 ,breakfast3 ,oatmeal or whole wheat porridge and milk4 ,lunch3 ,berries and milk4 ,supper3 ,baked potato1 spinach and a plate of lettuce4 ,breakfast3 ,shredded wheat biscuit and milk4 ,lunch3 ,stewed prunes and milk or cottage cheese4 ,supper3 ,whole wheat toast and milk4 ,these are merely hints4 ,where one juicy fruit is suggested1 another may be substituted4 ,in place of the succulent vegetables named1 others may be used4 ,any of the starches may be selected in place of the ones given4 ,however1 no mistake will be made in using the whole wheat products as the starch mainstay4 ,desserts should not be fed to children often4 ,rich cakes and all kinds of pies should be omitted from the bill of fare4 ,it is true that some children can take care of them1 but what is the use of taking chances8 ,a plain custard1 lightly flavored1 may be given with toast4 ,if ice cream is above suspicion a moderate dish of this with some form of starch may be given1 but milk is not to be taken in the same meal with either ice cream or custard4 ,at the end of the third year it is time enough to begin to feed the salad vegetables1 though they may be given earlier to children who masticate well4 ,the dressing should be very plain1 nothing more than a little salt and olive oil1 or some clabbered cream4 ,no dressing is necessary4 ,the salad vegetables may be eaten with the meal containing eggs and the stewed succulent vegetables4 ,at the age of about seven or eight the child may be put on the same diet as the parents1 provided they live simply4 ,otherwise1 continue in the old way a little longer4 ,for the best results in raising children1 simplicity is absolutely necessary4 ,children who are early put on a stimulating diet develop mental and sexual precocity1 both of which are detrimental to physical welfare4 ,the first desideratum is to give the children healthy bodies1 and then there will be no trouble in giving them what knowledge they need4 ,in overfed boys the sex urge is so strong that they acquire secret habits1 and sometimes commit overt acts4 ,too much protein is especially to blame4 ,these facts are not understood by many and the result is that the parents fail in their duty to their children4 ,it is best not to bring young children to the table1 if there is anything on it that they should not have1 for it nearly always results in improper feeding4 ,the children are curious and they beg for a little of this and a little of that4 ,unthinkingly the parents give them little tastes and bites and before the meal is over they have had from six to twelve different kinds of food1 some of them not fit for adult consumption4 ,if the child understands that it is not to ask for these things and abides by this rule1 it is all right1 but such children are rare4 ,a child that fretfully begs for this and that at the table upsets itself and the parents4 ,make no sudden changes in the manner of feeding1 unless the feeding is decidedly wrong4 ,active children get all the exercise they need4 ,they should spend a large part of the day in the open1 and this is even more important for the delicate ones4 ,the bedroom should be well ventilated1 but the children must be kept cozy and warm or they do not sleep well4 ,after the child is old enough not to soil itself1 one or two baths a week are sufficient4 ,there is no virtue in soaking4 ,swimming is different1 for here the child is active in the water and it does not weaken him so4 ,swimming should be a part of every child's education4 ,bed time should be early4 ,the children should be tucked in and the light turned off by #h o'clock1 and #g o'clock is better for children under five4 ,if they want to get up early in the morning1 let them1 but put them to bed early at night4 ,infants should not be exposed long to the direct rays of the summer sun1 for it is liable to cause illness4 ,it upsets the stomach and then there is a feverish spell4 ,if nothing is fed that will generally be all1 but it is unnecessary to make babies ill in this way4 ,they should not be chilled either4 ,husband and wife do not agree at all times1 but they make a mistake when they disagree in the presence of their children4 ,young people are quick to take advantage of such a state of affairs and they begin to play the parents against each other4 ,when a point comes up where there is a difference of opinion1 the decision of the parent who speaks first should stand1 at least for the time being4 ,then when they are by themselves1 man and wife can discuss the matter if it is not satisfactory1 and even quarrel about it1 if that gives them pleasure4 ,parents who do not control themselves can not long retain the full respect of their children4 ,lost respect is not very far distant from lost love4 ,people often object to a change in methods1 for1 they say1 the new plan will cause too much trouble4 ,the plan here outlined causes less trouble than the conventional method of caring for children4 ,it is simpler and gives better results4 ,if it were followed out the mortality of children under ten years of age in this country would be reduced from over #djj1jjj annually to less than #be1jjj4 ,in spite of everything1 a number of young people will get into fatal pranks4 ,there are difficulties in the way of raising children properly1 but a healthy child is such a great reward that the efforts are paid for a hundred times over4 ,nothing wears the parents out more quickly than a child who is always fretting and crying1 always on the brink of disease or in its grasp4 ,in raising children the best way is the easiest way4 ,,the ,,child',s ,,mental ,,training4 ,a healthy body is the child's first requirement4 ,however1 if the mental training is poor1 giving wrong views of life1 a good physique is of but little service4 ,it is quite generally agreed among observers that the first seven years of life leave the mental impressions which guide the whole life1 and that after the age of fourteen the mental trend rarely changes4 ,there are a few individuals with strength enough to make themselves over mentally after reaching adult life1 but these are so few that they are almost negligible1 and even they are largely influenced by their youth and infancy4 ,it is as easy to form good mental habits as bad ones4 ,it is within the power of all parents to give their children healthy bodies and healthy minds1 and this is a duty1 which should prove a pleasure4 ,the reason such heritage is so rare is that it requires considerable self-control and most parents live chaotic lives4 ,upon the mentality depends the success in life4 ,it is the mind that makes the body rich4 ,no matter how great an individual's success may seem in the eyes of the public1 if the person lacks the proper perspective1 the proper vision and the right understanding1 his success is an empty thing4 ,wealth and success are considered synonymous1 but ,i have found more misery in the homes of the rich than among the poor4 ,physical wants can be supplied and the suffering is over1 but mental wants can only be satisfied through understanding1 which should be cultivated in childhood4 ,all our problems go back to the child--corrupt politics1 dishonesty and greed in commerce1 war1 anarchism1 drunkenness1 incompetence and criminality4--,moxom4 ,given a healthy body and a good mind1 every individual is able to become a useful member of society1 and that is all that can be expected of the average individual4 ,all can not be eminent1 and it is not necessary4 ,upon the child's mental impressions and the habits formed in infancy and youth depend the mental workings and the habits of later life4 ,therefore it is necessary to nurture the little people in the right kind of atmosphere4 ,if the child is trained properly from infancy there will be no serious bad habits to overcome during later years1 and1 as all know1 habits are the hardest of all bonds to break4 ,to overcome the coffee and alcohol habits is hard1 but to overcome bad mental habits is even more difficult4 ,first of all1 let the infant alone most of the time4 ,some mothers are so full of love and nonsense that they take their babies up to cuddle and love them at short intervals1 and then there are the admiring relatives who like to flatter the parents by telling them that the baby is the finest one they have seen2 it is an exceptional baby4 ,so the relatives have to bother the infant and kiss it4 ,this should not be4 ,the child should be kept in a quiet room and should not be disturbed4 ,there are no exceptional babies4 ,they are all much alike1 except that some are a little healthier than others4 ,if they are let alone1 they have the best opportunity to develop into exceptional men and women4 ,paying too much attention to babies makes them cross and irritable4 ,they soon learn to like and then to demand attention4 ,if they do not get it at once they become ill-tempered and cry until attention is given4 ,thus the foundation of bad temper is laid in the very cradle4 ,they gain their ends in infancy by crying4 ,later on they develop the whining habit4 ,when they grow older they fret and worry4 ,such dispositions are the faults of the parents4 ,it does not take long for children to learn how to get their way1 and if they can do it by being disagreeable1 you may be sure that they will develop the worst side of their nature4 ,let the child understand that being disagreeable buys nothing1 and there will soon be an end of it4 ,children who are well and well cared for are happy4 ,they cause their elders almost no trouble4 ,to lavish an excessive amount of care on a baby may be agreeable to the mother at first1 but it is different when it comes to caring for an ill-tempered1 spoiled child of eight or nine years4 ,many crimes are committed in the name of love4 ,many babies are killed by love4 ,unless love is tempered by understanding it is as lethal as poison4 ,many parents think they are showing love when they indulge their children1 but instead they are putting them onto the road that leads to physical and mental decay4 ,true love is helpful1 kind and patient4 ,the spurious kind is noisy1 demonstrative and impatient4 ,do what is necessary for children1 but do not allow them to cause unnecessary work4 ,what they can do for themselves they should do4 ,they can be taught to be helpful very early4 ,they should be taught to be neat and tidy4 ,they should learn to dress themselves and how to keep their rooms and personal effects in good order early in life1 no matter how many servants there may be4 ,these little things are reflected in their later lives4 ,they help to form the individual's character4 ,it is what we do that largely make us what we are1 and every little act and every thought has a little influence in shaping our lives4 ,an orderly body helps to make an orderly mind and vice versa4 ,many of the rich children are unfortunate indeed4 ,some times poor parents have so many children that each one gets scant attention1 but the children of many of the rich get no parental attention4 ,the parents are too busy accumulating or preserving a fortune and climbing a social ladder to bother with their children4 ,their raising is delegated to servants4 ,at times the little ones are put on display for a few minutes and then the parents are as proud of them as they are of the expensive paintings that adorn the walls or the blooded dogs and horses in kennels and stables4 ,no amount of paid service can compensate for the lack of parental love4 ,the ideal today1 especially for female children1 seems to be to make ornaments of them1 to train them to be useless4 ,girls1 as well as boys1 should be taught to be useful4 ,they should be taught that those who do not labor are parasites4 ,if some do not work1 others have to work too hard4 ,the story is told of ,mark ,twain that he dined with an ,english nobleman who boasted that he was an earl and did not labor4 ,in our country1 said ,mark ,twain1 we do not call people of your class earls2 we call them hoboes4 ,it does not matter how wealthy parents are1 they should teach their children how to earn a living1 and they should instill into them the ideal of service1 for a life of idleness is a failure4 ,the shirkers and wasters are not happy4 ,the greatest contentment in life comes from the performance of good work4 ,ecstatic love and riotous pleasure can not last4 ,work with love and pleasure is good4 ,but love and pleasure without work are corroding4 ,children who are waited upon much become selfish4 ,they soon become grafters1 expecting and taking everything and giving nothing4 ,this is immoral1 for life is a matter of compensation1 and consists in giving as well as in taking4 ,children should be taught consideration for others1 and should not be allowed to order the servants around2 not that it harms the servants1 but it has a bad effect on the children4 ,because the child's period of development is so long1 it is important to have a proper adjustment in the home between parents and the children4 ,lack of adjustment wears out the parents1 especially the mother1 and gives false impressions to the young people4 ,to prevent friction and get good results1 children should be taught obedience4 ,obedience is one of the stepping stones to ability to command4 ,in those homes where the words of the parents are law there is but little friction4 ,obedience should be taught from the very start4 ,as soon as the child realizes that the parents mean what they say and that it is useless to fret and complain about a command1 that is the end of the matter4 ,how different it is with disobedient children6 ,the parents have to tell them what to do several times and then the bidding often remains undone4 ,begin to teach obedience and promptness as soon as the children understand1 for it is more difficult later4 ,the older the children the harder it is4 ,children know so little and are so conceited that they do not realize that because of lack of experience1 observation and reflection they can not safely guide themselves at all times4 ,when they are allowed to act so that they are a nuisance to others and harmful to themselves1 they do not give up this license with good grace4 ,there are times to be firm and then firmness should be used4 ,it is necessary for the parents to cooperate4 ,various parents have different ways of correcting their children1 and it is not difficult to make them realize that obedience is a part of the plan of early life4 ,to illustrate3 ,if the children are called for a meal1 they should come promptly4 ,if there is a tendency to lag1 tell them that if they do not come when called they will get nothing to eat until next mealtime1 and act accordingly4 ,this is no cruelty1 for no one is harmed by missing a meal4 ,it generally proves very effective4 ,at the table1 serve the children what your experience has told you they can take with benefit1 without saying anything about it4 ,if they ask for anything else1 give it if you think proper4 ,if not1 say no4 ,if they start to beg and whine1 tell them that such conduct will result in their being sent away from the table1 and if they still continue1 do as you have said1 and let there be no weakening4 ,this may cause a few very disagreeable experiences at first1 but it is much better to have a few of them and be through1 than to continue year after year to have such trouble4 ,some children can eat everything with apparent impunity and their parents usually pay no attention to what they eat4 ,but there are others who become ill if they are improperly fed4 ,children who are often feverish and take all the diseases peculiar to the young1 are maltreated4 ,they are not properly fed4 ,those who are prone to convulsions must be fed with great care1 or there is danger of their becoming epileptics4 ,firmness in such cases generally means the difference between health and disease or even death4 ,by all means be firm in such matters4 ,indulging the children to excess is invariably harmful4 ,when your children become ill and die1 you can truly say1 ,behold my handiwork4 ,in the same way teach the children to do promptly whatever they are told to do4 ,if they are told to go to bed1 it should be done without delay or protest4 ,all the little duties that fall to their lot should likewise be accomplished promptly4 ,however1 the parents should be reasonable and they should avoid bombarding their children with commands to do or not to do a thousand and one things that do not matter at all4 ,let the children alone except when it is really necessary to direct them4 ,unfortunately1 most of the parents are blind to their own faults1 but see very clearly those of others4 ,the mistakes they make in their own families open their eyes to those of others1 and then they are often very impatient4 ,i know one gentleman who has excellent knowledge of the proper training of the young1 but as a parent he is a total failure4 ,he is so explosive and lacking in patience and firmness1 perhaps also in love1 that his knowledge has not helped him4 ,it is not what we know1 but what we apply1 that makes or mars4 ,obedience reduces friction and trains the children into habits of efficiency4 ,it is not only valuable in preserving the health of the parents1 but in increasing the child's earning capacity when the time comes to labor in earnest4 ,plato said that democracies are governed as well as they deserve to be4 ,likewise1 parents get as much obedience1 respect1 affection and love as they deserve1 and the three latter are largely dependent upon the former4 ,it would be difficult to overemphasize the importance of obedience4 ,in nature we find that the animals teach their young how to live independently as soon as they have the strength to care for themselves4 ,this is what parents should teach their children4 ,this may cause the mother pain1 for many mothers like to keep their children helpless1 dependent and away from contact with the world as long as possible4 ,wise mothers do not handicap their children thus4 ,the best parents are those who teach their children early how to make their own way4 ,doubtless the greatest happiness is to be found in a congenial family1 where the parents understand and love each other and their children4 ,those parents who are so busy that they lack the time to become acquainted with their infants and keep up this intimacy1 are losing a part of life that neither money nor social position can give them4 ,many wait until too late to get on intimate terms with their children4 ,when young1 the children are naturally loving and then the beautiful ties which neither time nor misfortune can sunder are formed4 ,when the children are grown it is too late to establish such a relation4 ,then they look at their parents with as critical eyes as they use toward other people1 and though they may become very good friends1 the tender love is lacking4 ,love between man and woman is unstable1 but the beautiful love that springs from companionship of children and parents lasts until the end4 ,while some mothers neglect their children1 many become too absorbed in them4 ,the children become all of the mother's life4 ,as the young people become older1 their horizon naturally widens4 ,during infancy the parents can fill the child's whole life1 but soon other interests crave attention4 ,there is always a tragedy in store for the mother who refuses to see that her children1 as they grow older1 will demand the human experience necessary for individual growth and development4 ,if the mother has no other interest than her children she will one day be left with a heart as empty as the home from which the children are gone4 ,there are so many interesting things in this world1 and every mother should have her hobby4 ,she should have at least one hour each day sacred to herself1 in which she can relax and cultivate the mind4 ,this will help to fill the coming years1 which too often prove barren4 ,loving parents get all the reward they should expect from the beautiful intimacy that exists between them and their growing children4 ,so-called ungrateful children have incompetent parents4 ,parents have no right to demand gratitude4 ,they do no more for their children than was done for themselves in the morning of their lives4 ,the right kind of parents never want for rewards4 ,they are repaid every day so long as they live4 ,children grow under the care of their parents1 but the parents also grow and expand in understanding1 sympathy and love through association with their children4 ,today society does not treat the mothers with the proper consideration4 ,the mothers deserve well1 for they have to give many of their best years to the children4 ,these are the productive years1 and generally unfit the women to go into economic competition with the rest of the world afterwards4 ,society owes it to the mothers of the race to see that they are not made to suffer for fulfilling their destiny4 ,motherhood today is as dangerous as the soldier's life1 though it ought not to be1 and it is more difficult to raise children than to conduct a successful business4 ,however1 the financial rewards for motherhood are generally nil4 ,the least society can do is to see that these women do not want for the necessities of life4 ,most children are interrogation points4 ,this is well1 for they learn through curiosity4 ,the questions should be answered honestly1 or not at all4 ,it is common to give untrue answers4 ,this is poor policy1 for the answers are a part of the child's education and untruths make the young people ignorant and superstitious4 ,it takes considerable patience to raise a child and he who is unwilling to exercise a little patience has no right to become a parent4 ,whether to use corporeal punishment or not is a question that the parents must decide for themselves4 ,many parents are in the habit of nagging their children4 ,it is1 ,don't do this1 and ,don't do that1 until the little ones feel as exasperated as the ,americans in ,berlin1 where everything that one has an impulse to do is ,verboten4 ,the children have not yet acquired caution1 nor are they able to think of more than one or two things at a time4 ,consequently they forget what they are not to do1 and then parental wrath descends upon them4 ,parents can well afford to be deaf and blind to many things that happen4 ,those mothers who are ever shouting prohibitions soon cultivate a fretful1 irritable tone that is bad for all concerned1 and which does not breed respect and obedience4 ,make it a rule not to interfere with the children except when it is necessary1 and tell them to do but one thing at a time4 ,if too many commands and prohibitions are issued1 the children are prone to forget them all4 ,if they are talked to less1 what is said is more deeply impressed on their minds1 and the chances are that they will remember4 ,boisterousness is not badness1 but indicates a state of well-being1 which results in bodily activity1 including the use of the vocal cords4 ,it is common to all young animals1 and the human animal is the only one that is severely punished for manifesting happiness4 ,if the parents decide that corporeal punishment is necessary1 they should be sure that it has been deserved1 for a child resents being punished unjustly1 and undeserved punishment is always harmful4 ,many parents become so angry that they inflict physical punishment to relieve their own feelings1 and this is very wrong4 ,if a parent calmly decides that his child needs punishment1 perhaps this is the case4 ,the punishment should be given calmly4 ,nothing can be more cowardly and disgusting than the brutal assault of an angry parent upon a defenseless child1 and such parents always regret their actions if they have any conscience1 but they are generally of such poor moral fibre and so full of false pride that they fail to apologize to the children for the injustice done4 ,these parents inflict suffering upon their children1 but they punish themselves most of all1 for they kill filial regard and love4 ,children have a very keen sense of fair play4 ,if it is decided to administer corporeal punishment1 it should have enough sting to it so that it will be remembered4 ,parents who temper their justice with patience and love are not compelled to resort to corporeal punishment often4 ,children should never be hit on the head4 ,pulling or boxing the ears should not be recognized as civilized warfare4 ,blows on the head may partly destroy the hearings and affect the brain4 ,another thing that may not come under the head of punishment in the strictest sense1 is lifting children by one of the arms4 ,women are prone to do this4 ,often it partly dislocates the elbow joint4 ,the children whine and no one knows exactly what is the matter4 ,if one arm is occupied and the child has to be lifted from curb to street or over a puddle1 stoop and pass the unoccupied arm about the child's body and no harm will be done4 ,no one should suggest to the child that it is bad4 ,it is better to dwell upon goodness4 ,if a child is often told that it is bad1 it will soon begin to live up to its name and reputation1 just as adults often do4 ,many parents are in the habit of scaring their children4 ,if the little ones cry or disobey1 they are told that the boogy-man is coming after them1 or they are threatened with being put out into the dark1 or perhaps some animal or bad person is coming to get them4 ,fear is injurious to everybody1 being ruinous to both the body and the mind1 and it is especially bad for growing children4 ,the fear instilled in them during childhood remains with some people to the end of life4 ,it is not uncommon to find people who dare not go out alone after dark because they were scared in childhood4 ,children like exciting stories that would naturally inspire fear1 but it is not difficult for the reader or story teller to inform the little ones that there are no big black bears or bold robbers in the neighborhood1 and that now there is nothing to fear in the darkness4 ,many teach the children to be ashamed of their bodies4 ,every part of the body has its use and whatever is useful is good4 ,those who do not abuse their bodies have nothing of which to be ashamed4 ,the education of children in the past has been along wrong lines4 ,it has been the aim to cram them full of isolated facts1 many of them untrue4 ,we are slowly outgrowing this tendency1 but too much remains4 ,thanks largely to ,froebel and ,doctor ,montessori1 our methods are growing more natural4 ,the adult learns by doing and so does the child4 ,doctor ,montessori teaches the children to use all their senses4 ,she gives them fabrics of various textures and objects of different shapes and colors4 ,thus they learn colors1 forms1 smoothness1 roughness1 etc4 ,she teaches them how to dress and undress and how to take their baths4 ,she lets them go about the schoolroom instead of compelling them to sit still at their desks in cramped positions4 ,in this way they get knowledge that they never forget4 ,they learn to read and write and figure in playful ways through the proper direction of their curiosity4 ,little tots of four1 or even younger1 are often able to read1 and there has been no forcing4 ,all has come about through utilizing the child's curiosity4 ,if children are delicate1 they should not be put into a schoolroom with thirty or forty other children4 ,keep such children outdoors when the weather permits and allow them to become strong4 ,the education will take care of itself later4 ,there is nothing to be gained by overtaxing a delicate child in the schoolroom1 which too often is poorly ventilated1 and having a funeral a little later4 ,children should be taught the few simple fundamental rules of nutrition until they are second nature4 ,a thorough knowledge of the fact that it is very injurious to eat when there is bodily or mental discomfort is worth ten thousand times as much to a child as the ability to extract cube root or glibly recite1 ,arma virumque cano ,trojae1 etc4 ,the realization that underchewing and overeating will cause mental and physical degeneration is much more valuable than the ability to demonstrate that a straight line is the shortest distance between two points4 ,this knowledge can be given so unobtrusively that the child does not realize that it is learning1 for there are many opportunities4 ,when a child gets sick and is old enough to understand1 instead of sympathizing with it explain how the illness came about1 and please remember that in explaining you can leave the germs out of the question1 for diseases of childhood are almost entirely due to improper feeding4 ,the value of education like that is beyond any price1 for it is a form of health insurance4 ,reforming the race1 means that we must begin with the children4 ,in parts of ,europe cultured people have a working knowledge of two or three languages4 ,this is certainly convenient4 ,those who wish their children to know one or two tongues beside ,english should remember that in infancy two tongues are learned as readily as one1 if they are spoken4 ,those who can use three languages when they are four years old are not infant prodigies4 ,they have had the opportunity to learn1 and languages are simply absorbed4 ,the language teaching in the public schools is a joke4 ,after taking several years of ,french or ,german the school children can not speak about the common things of life in those tongues1 though they may know more about the grammar than the natives4 ,in other words1 they know the science of the language1 but not the language itself4 ,a time comes when the child wants to know about the origin of life4 ,if the parents have been companions1 they can impart this knowledge better than anyone else4 ,if they are unable to explain1 the family doctor should be able to impart the knowledge with delicacy4 ,i do not believe that such knowledge should be imparted to mixed classes in the public schools1 as advocated by some4 ,if the parents do their duty1 there will be no need of public education in sex hygiene4 ,the doctor should be an educator1 so he merits consideration here4 ,nearly all families have their medical advisers1 and these professional people have it in their power to bring more sunshine into the homes than their fees will pay for4 ,on the other hand1 they can1 and too often do1 give both advice and remedies that are harmful ,they should sow seeds of truth4 ,if the infant is properly cared for1 it is never ill4 ,inasmuch as there are but few families with sufficient knowledge to keep their babies healthy at all times1 there are many calls for the doctor4 ,parents are generally unduly alarmed about their infants4 ,nearly always the trouble is primarily in the alimentary tract1 due to improper feeding1 and the doctor with his wide experience can relieve the parental anxiety1 and at the same time tell them where they have made their mistakes and how they have brought suffering upon their little ones4 ,of course1 there should be no dosing with medicine and no injections of foreign matter into the blood stream4 ,rest1 quiet1 cleanliness and warmth are what the children need to restore them to health4 ,the right kind of physician when acting as adviser to intelligent parents who wish to do the best by their children will see to it that there is little or no disease4 ,if the parents do not know what to do1 the most economical procedure is to consult a physician who has understanding of and confidence in nature4 ,pay no attention to the women of many words who give advice because they have had many children and have buried them all4 ,it is not as difficult to raise healthy children as sickly ones4 ,it is so simple that it takes many pages to explain it4 ,,chapter ,,xxviii4 ,,duration ,,of ,,life4 ,old age today brings to mind a picture of decrepitude and decay4 ,this is because there is practically no natural old age4 ,those who live so that they are unhealthy during the early years of life will not be well if they reach advanced years4 ,old people can be well in body and sound in mind4 ,in order to attain this desirable end1 it is necessary to live properly during the first part of life4 ,it is true that people may dissipate and reform and then live long in comfort1 but usually those who spend too lavishly destroy their capital and go into physical or mental bankruptcy4 ,there are many who during their prime say that they do not wish to grow old4 ,their desire for a short life can easily be satisfied4 ,all that is necessary is to live in the conventional manner and the chance of dying before reaching the age of fifty or sixty is good4 ,a few live to be seventy or more in spite of dissipation1 but these are the exceptions4 ,they were endowed with excellent constitutions to begin with1 constitutions that were made to last over one hundred years4 ,where we find one who has lived long in spite of intemperance1 thousands have died from it4 ,most people desire to remain on earth long and they can have their wish4 ,they can advance in years healthy in body and with growing serenity of mind4 ,physical and mental well-being are necessary to attain one's life's expectancy4 ,old age should not be considered as apart from the rest of life4 ,it is but one of the natural phases4 ,those who do not live to be old have failed to live completely4 ,those who express their desire to die young generally change their mind when they face death4 ,man clings to life4 ,old age is a desirable condition4 ,the physical tempests have been subdued1 if the life has been well spent4 ,on the other hand1 the faults and foibles of the self-indulgent are accentuated and in such cases old age is a misfortune4 ,no one knows what man's natural length of life is4 ,anatomists and physiologists compare the human body with the bodies of various animals4 ,in this they are justified1 for we all develop according to the same laws4 ,most of the animals1 when allowed to live as nature intended them to live1 reach an age of from five to six times the length of the period of their growth4 ,human beings1 with their ability to control their environment1 should be able to do even better than that4 ,man reaches physical maturity between twenty and twenty-five years of age4 ,this would make his natural age one hundred and twenty-five to one hundred and fifty years4 ,there are cases on record that have lived longer and it may be that if man would cease going in the way of self-destruction and spend more thought and time on the welfare of the race1 life would be prolonged beyond even one hundred and fifty years4 ,r4 ,t4 ,trall1 ,m4 ,d41 thought that man should live to be two hundred years old4 ,what man has done man can do4 ,if long life is worth while1 doubtless a time will come when long life will be enjoyed4 ,the worry1 fretting and foolish haste of today will doubtless be partly done away with some time4 ,then men and women will have time to live1 instead of merely existing1 as most people do today4 ,men have lived long and found life good4 ,long life for its own sake is perhaps not to be desired1 but the benefit that can be bestowed upon the race by those advanced in years is desirable4 ,occasionally a brilliant individual appears on the scene1 doing superior work in life's morning1 but most of the work that has been found worthy of the consideration of the ages has been done by men of mature years4 ,galen1 the famous physician1 is said to have lived to a great age4 ,it is hard to tell exactly how old he was1 but he was probably well past the century mark at his death4 ,his long life gave him time to do work that is appreciated after the lapse of eighteen centuries4 ,for many hundred years after his death he dominated the practice of medicine and he is today spoken of as often as any living medical man4 ,thomas ,parr1 an ,englishman1 died at the age of one hundred and fifty-two4 ,he was hale and hearty to the very end4 ,unfortunately1 his reputation traveled far4 ,he was brought to the ,english court1 where he was wined and dined1 and as a consequence he died4 ,before this he had always led the simple life4 ,an autopsy was performed and the physicians found his organs in excellent condition4 ,the only reason they could give for his death was his departure from the simple life which he had led in his home4 ,henry ,jenkins1 also an ,englishman1 lived to the age of one hundred and sixty-nine years4 ,he lived very frugally and was always on friendly terms with nature4 ,his favorite drink was water1 though he partook in moderation of hop bitters4 ,he was moderate in all things1 and it is said that he was never really ill until near the end of life4 ,he was not shriveled and shrunken1 but a wholesome looking man4 ,king ,charles ,,ii4 sent a carriage to bring ,mr4 ,jenkins to ,london1 when he was one hundred and sixty years old4 ,the old gentleman declined to ride and walked the two hundred miles to the metropolis4 ,the king questioned him regarding his life and desired to know the reason for his longevity4 ,mr4 ,jenkins replied that he had always been sober and temperate and that this was the reason for his many years4 ,the ,merry ,monarch was neither sober nor temperate1 and you may be sure that this reply did not please him4 ,mr4 ,jenkins was wiser than ,mr4 ,parr had been1 refusing to dissipate1 even though he was old4 ,consequently he returned to his home to enjoy life nine years longer4 ,these two cases are authentic4 ,all are familiar with the records given in the ,bible4 ,whether they are figurative or not it is hard to tell4 ,however1 so many cases of longevity are recorded that they in all probability have a basis in fact4 ,the ,hebrews of old must have been a long-lived people4 ,one hundred and twenty years was not an extreme age4 ,in ,genesis is the record of many over five hundred years old1 and a few over nine hundred years of age4 ,at the time of the apostles the life span of the ,hebrews had grown shorter and hence the dictum of three score years and ten4 ,between the time of ,moses and that of the apostles the ,hebrews had advanced--or shall we say degenerated8--from a semi-barbarous people to one that had the graces and also the vices of a higher civilization4 ,the ,hebrews of old were husbandmen1 who lived simply and got their vigor from the soil4 ,the cause of so much unnecessary suffering and of the premature deaths has been discussed elsewhere in this book4 ,in short1 it is wrong living and wrong thinking4 ,impure air and bad food kill no more surely than does worry4 ,the bodies of children are composed largely of water4 ,the structures are flexible and elastic4 ,the bones are made up mostly of cartilaginous structure4 ,as the children grow older more solids are deposited in the body and the proportion of solid matter to water grows greater4 ,lime is deposited in the bones4 ,when they are limy throughout they are said to be ossified4 ,after this process is complete no more growth can take place4 ,bone formation continues until about the age of twenty-five4 ,at this age the body is efficient4 ,the fluids circulate without obstruction4 ,could this condition be maintained1 there would be no decay4 ,during the early years of life the food intake in proportion to the weight of the body is great4 ,the child is active and uses much fuel to produce power and to repair the waste4 ,considerable food is required for body building4 ,at this time a broken bone mends quickly and cuts heal in a short time4 ,with advancing years come slowness and sluggishness of the various vital activities4 ,the slowing up can be retarded almost indefinitely by proper care of the body4 ,if the circulation could be maintained and the purity of the blood stream guarded1 old age would be warded off4 ,a healthy body is able to cleanse itself under favorable conditions and so long as the body is clean through and through there is no opportunity for disease to take place and there can be no aging4 ,by aging ,i mean not so much the number of years one has lived as the amount of hardening and degeneration of the body that take place4 ,some are as old at forty as others are at seventy4 ,when people have reached physical maturity they should begin to reduce their food intake4 ,there is no need for building material then4 ,all that is necessary is enough to repair the waste and to keep up the temperature4 ,the individual at twenty-seven should eat a little less than when he was twenty and by the age of thirty-five he should have reduced his food still more and made his meals very simple4 ,children enjoy the gratification of the sense of taste1 but at the age of thirty-five a man has lived enough and experienced enough so that he should know that the overgratification of appetites is an evanescent and unprofitable pleasure1 always costing more than it is worth4 ,it is best to grow into good habits while young1 for it is difficult to do so after one has grown old4 ,the man who reforms after fifty is the exception4 ,children are fond of cereal foods and sugars4 ,they can eat these foods two or three times a day and thrive4 ,a man of thirty-five should make it a general rule to limit his starch eating to once a day4 ,various physiologists say that as much as sixteen ounces of dry starch 7equivalent to about thirty ounces of ordinary bread7 are necessary each day4 ,this is entirely too much4 ,very few people can profitably eat more than four ounces of dry starch a day1 and for many this is too much4 ,through eating as much as is popularly and professionally advocated1 early decay and death result4 ,the arteries are normally pliable and elastic4 ,when too much food is taken1 the system is unable to cleanse itself4 ,debris is left at various points4 ,one of the favorite lodging places is in the coats of the arteries4 ,after considerable deposits have been formed the arteries lose their elasticity4 ,they become hard and unyielding4 ,a normal radial artery can easily be compressed with one finger4 ,sometimes the radial artery becomes so hard that it is difficult to compress it with three fingers4 ,as the arteries grow harder they become more brittle and sometimes they break1 often a fatal accident4 ,this hardness of the arteries impedes the circulation1 for the tone and natural elasticity of the vessel walls is one of the aids to a normal circulation4 ,so long as the arteries are normal all parts of the body are bathed in a constantly changing stream of blood4 ,the muscles1 the nerves1 the bones1 in fact all parts of the body1 remove from the blood stream those elements that are necessary for repairing or building the various tissues4 ,they also throw into the blood stream the refuse and waste due to the constant repair and combustion going on all over the body4 ,the blood then leaves this refuse with the skin1 lungs1 kidneys and bowels1 which throw it out of the body4 ,so long as there are enough fuel and food1 but not too much1 and so long as all the debris is carried away1 there is health4 ,but let this process be thrown out of balance and there will be disease4 ,the food intake is seldom too small1 though the digestion is frequently so poor that not enough good food gets into the blood4 ,old age is largely due to overeating and eating the wrong kinds of food4 ,this is how overeating causes premature aging1 when it does not kill more quickly3 ,when too much food is taken1 too much is absorbed into the blood1 provided the nutritive processes are active4 ,then all the food in the blood can not be used for repair and fuel4 ,the balance must either be excreted or stored away in the body as deposits4 ,if this storing takes place in the joints1 the result may be rheumatism or gout and at times even a complete locking of the joints 7anchylosis74 ,if it is stored in the walls of the blood-vessels they become hard and unyielding4 ,no matter where deposits take place1 some of them will be found in the walls of the blood-vessels4 ,when these vessels grow hard they decrease in caliber4 ,the result is that the heart is compelled to work very hard1 but even then enough blood is not forced through the vessels4 ,the circulation becomes sluggish4 ,the blood in the various parts becomes stagnant4 ,then insufficient good oxygen and first-class nourishment are brought to the parts and not enough waste is carried away4 ,now the billions of cells of which the body is composed are constantly bathed in poisonous blood4 ,the result is lowering of physical tone1 or degeneration1 of the whole body4 ,the hands and the feet suffer most at first from the poor blood supply and become cold easily4 ,those who suffer constantly from cold hands and feet should know that they are aging1 although they may be but twenty years old4 ,such a condition as this often gives rise to varicose veins in the legs4 ,the feet are so far away from the heart1 and it is such a long upgrade return of the blood1 that the circulation in the lower extremities easily becomes sluggish4 ,the flabby1 relaxed tissues and the hardened blood-vessels allow the blood to stagnate4 ,this is why senile gangrene is so common in the feet and so often fatal4 ,the brain gets a copious blood supply1 yet the hardening of the arteries often deprives this organ of its necessary nourishment4 ,then the higher faculties begin to abdicate4 ,if the hardening is extensive senile softening of the brain may take place4 ,this is always due to a lack of pure blood4 ,sometimes the arteries are brittle enough to break4 ,baldness is another symptom of physical decay4 ,the hair follicles are not properly nourished1 for the arteries have become so contracted and the tissues of the scalp so hardened that there is not enough blood to feed the hair roots4 ,baldness begins on top of the head1 generally the only part affected1 because it is farthest away from the blood supply4 ,baldness is also partly due to man's headwear4 ,women are rarely bald4 ,there is a saying that there are no bald men in the poorhouse4 ,even if this were true1 it would not be very consoling1 for the bald heads on the street cleaning forces are numerous4 ,overeating also causes premature aging because if results in fermentation in the alimentary tract4 ,the acids produced cause degeneration of various tissues1 having an especially bad effect on the nervous system1 which reflects the evil to other parts of the body4 ,it is well to bear in mind how this comes about3 ,first there is overeating2 too much food improperly prepared is taken into the blood stream2 this makes the blood impure2 deposits1 causing hardening of the tissues and reduction of the lumen of the vessels1 are formed2 the blood grows more impure and the circulation sluggish2 the tissues are constantly bathed in impure blood1 causing further degeneration4 ,when a certain point is reached nature can tolerate no more and life flits away4 ,those who wish to remain young must give some thought to the selection of their food1 especially if they are hearty eaters4 ,if only sufficient food is taken to keep the body well nourished it does not make much difference what is eaten1 provided it contains sufficient of fresh foods1 for when only enough food is taken to supply fuel and repairing material1 the food will all be used and none is left to ferment in the digestive tract and form deposits in the body4 ,the body will then keep itself clean1 or at least the formation of deposits takes place so slowly that it is hardly perceptible4 ,this can be compared with the process taking place in the flues of a boiler4 ,stoke properly and they remain clean4 ,choke the firebox with an excess of coal and the combustion is so incomplete that the flues are soon filled up and the grates are often burned out4 ,just so with the body3 ,feed too heavily and the digestive organs are burned by the abnormal amount of acid produced and the blood-vessels are filled with debris4 ,as most people lack the self-control to eat a normal amount of food1 they should select foods that are compatible and that are not too concentrated4 ,too much meat causes degeneration of all parts of the body and hardening4 ,too much starch causes acidity and hardening4 ,the fruits and the light vegetables have a tendency to overcome these degenerating processes4 ,starch is surely the chief offender in aging people4 ,it is such a concentrated food that overeating is easy1 especially when it is taken in the soft forms1 such as mushes1 fresh bread1 griddle cakes and mashed potatoes4 ,if people would masticate their starchy foods thoroughly it would greatly reduce the danger of overeating4 ,it is common to eat bread three times a day and in addition to take potatoes once or twice a day4 ,those who consume so much starch carry into the system more food than can be used and more of the mineral salts than can be excreted4 ,the result is the formation of deposits1 chiefly of lime carbonate and lime phosphate2 fatty deposits are also common4 ,in order to live long and comfortably it would be well to reduce the starch intake to once a day4 ,the meats also are objectionable when taken in excess4 ,to them can be attributed the chief blame for the formation of gelatinous deposits in the body4 ,however1 they do not carry so much earthy matter into the blood stream as do the starches4 ,it is best to partake of meat but once a day1 or even more seldom4 ,meat should certainly not be taken more than twice a day even by those who are advanced in years4 ,people who care enough for starch to take it three times a day1 or are compelled to live chiefly upon it1 grow old and homely more quickly than do those who are able to partake more plentifully of the more expensive proteins4 ,the flesh obtained from young animals and birds is not so heavily charged with earthy matters as is that which is obtained from old animals and birds4 ,fruits and nuts do not carry so much earthy matter as do the starches and meats4 ,the sweet fruits could with profit partly take the place of the starchy foods4 ,the sugar they contain1 which has the same nutritive value as starches1 needs very little preparation before entering the blood stream4 ,thus a large part of the energy required for starch digestion is saved4 ,on the other hand1 the use of too much refined sugar is even worse than an excessive intake of starch4 ,nuts are not difficult to digest if they are well masticated44 ,the objection to acid fruits during the latter years of life is that they thin the blood and cause chilliness4 ,this is true if they are partaken of too liberally4 ,it is not necessary to refrain from eating acid fruits1 but they should be taken in moderation and the mild ones should be selected4 ,pears1 mild apples and grapes are better than oranges1 grapefruits and apricots4 ,those who have learned moderation can eat all the fruit desired1 for they will not be harmed by what a normal appetite craves4 ,vegetables carry considerable earthy matter1 but on account of their helpfulness in keeping the blood sweet they should be eaten several times a week4 ,those who think that overeating of starch is too harshly condemned are referred to the horse4 ,when he is allowed to roam about and partake of his natural food1 grass1 he stays well and lives to be forty or more years old4 ,when compelled to eat great quantities of corn and oats1 which are very rich in starch1 the horse becomes listless and slow at an early age4 ,he is old at fifteen and before twenty he is generally dead4 ,when horses suffer from stiffness in the joints a few weeks spent in pasture1 where they have nothing but green grass and water1 remove the stiffness and make them younger4 ,this shows what partaking of nature's green salad does for them4 ,any good stock man will tell you that feeding too much grain burns a cow out4 ,it does exactly the same for a human being1 burns him out and fills him with clinkers4 ,many people think that it is a hardship to be moderate in eating and drinking1 but it is not4 ,it brings such a feeling of well-being and comfort that it is unbelievable to those who have not experienced it4 ,many envy the rich1 thinking that they can and do live riotously4 ,rich men must live as simply as though they were poor or else they soon lose the mental efficiency that brought them their fortunes1 for when health is gone mental power is reduced4 ,according to information in the ,saturday ,evening ,post1 the eating habits of many of our most influential business men are very simple and the amount of food partaken of small4 ,john ,d4 ,rockefeller could hardly live more simply and plainly than he does4 ,william ,rockefeller1 ,george ,f4 ,baker1 ,james ,stillman1 ,otto ,h4 ,kahn1 ,thomas ,fortune ,ryan1 ,george ,w4 ,perkins1 ,j4 ,ogden ,armour1 ,john ,h4 ,patterson1 ,jacob ,h4 ,schiff and ,andrew ,carnegie1 all business giants with money enough to subsist on the most expensive delicacies1 are said to live more plainly than does the average ,american who is complaining of the high cost of living4 ,it is the price they have had to pay for success and it is the price that you and ,i will have to pay to live successfully1 though our success may not take the form of financial power4 ,the one conspicuous exception among the financially great to the rule of simplicity was ,j4 ,p4 ,morgan4 ,his eating habits were somewhat gross1 but on account of his rugged constitution he lived to be more than seventy-five years old4 ,if he had given himself just a little more care he would be alive today4 ,they say that his strong black cigars did him no apparent harm1 but those who read of his last illness understandingly cannot agree to that statement4 ,mr4 ,morgan started with enough vitality to live and work far beyond the century mark4 ,john ,d4 ,rockefeller was not physically strong when young4 ,he has been compelled to take good care of himself and to be moderate4 ,now he is past seventy and enjoying good health4 ,john ,w4 ,gates died a martyr to excess1 partly excess of food4 ,he lacked balance4 ,his son followed in his footsteps and died young4 ,frank ,a4 ,vanderlip1 who is looming large on the financial horizon takes but two meals a day1 from which he gets enough sustenance to do good work and he says that this plan makes for efficiency4 ,perhaps now that such men as ,mr4 ,vanderlip live well on two meals a day1 it is time to cease calling those who live thus faddists4 ,eating three meals a day is a habit and many can and do get along very well on two meals1 and a few take only one meal daily4 ,e4 ,h4 ,harriman also lived simply4 ,he illustrates the evil of a poorly controlled mind4 ,he died when but little past sixty1 probably because his frail body was too weak to harbor his great ambition4 ,he took his business wherever he went4 ,when ill and business was forbidden by his physician1 ,mr4 ,harriman had a telephone concealed in his bedroom and as soon as the doctor was gone1 he was on the wire4 ,another cause of premature aging is the drinking of very hard water4 ,the earthy matter is absorbed into the blood stream with the water1 and a part of it is deposited in the various tissues4 ,people beyond middle age should drink water containing only a small portion of salts4 ,those who partake of fresh fruits or fresh vegetables daily get all the salts that the system needs4 ,even the young should not drink water that is exceedingly hard4 ,we can well illustrate the harm that comes from the excessively hard water by referring to the disease known as cretinism4 ,this disease is quite prevalent in some parts of ,europe4 ,they say that the disease is hereditary1 which is questionable4 ,what is inherited is the environment and the habits of the parents4 ,the chief cause is without doubt the superabundance of earthy matter in the drinking water4 ,the cretins are ill-favored in face and figure4 ,they do not reach normal mental or physical maturity4 ,they are old long before the normal person has reached his prime4 ,they die young1 rarely living to be over thirty years old4 ,the bones are completely ossified early1 which is the cause of their small stature and their stupidity4 ,the bones of the skull harden so early that the brain has no room to expand4 ,there is no need of suffering1 even in a mild degree1 from the disease of cretinism4 ,if the water is very hard it is easy to distill what is needed for drinking purposes4 ,such water should at least be boiled4 ,it is much better to have a teakettle lined with earthy matters than to have such a lining in our arteries4 ,the excessive use of table salt is another cause of early aging4 ,it is a good preservative and pickles meat very well4 ,people have long used salt as a preservative and perhaps they got the salt-eating habit in this way1 first using it on the foods to be preserved1 and then on nearly all foods4 ,salts to excess1 especially table salt1 help to mummify or pickle those who partake of them too liberally4 ,the addition of sodium chloride to foods is unnecessary4 ,we get all we need of this salt in our fruits1 vegetables and cereals4 ,salt should be used in moderation4 ,alcohol1 tobacco and coffee are harmful4 ,however1 it will be found that most of the old people have used one or more of these drugs for many years and this is often largely responsible for their reaching old age4 ,overeating causes more deaths than any other single factor4 ,the use of tobacco1 coffee or alcohol has a tendency to reduce the desire for food and thus these drugs at times prove to be conservers of individual lives1 though they are undoubted racial evils4 ,they never can or will take the place of self-control4 ,the senses were given us to use for our protection1 but most people abuse them for temporary gratification1 and thus they go in the way of self-destruction4 ,other things being equal1 a healthy child will live longer than a weakly one4 ,but other things are not equal1 so it often happens that a weakling has as much chance to survive as a healthy person4 ,strong people frequently squander their inheritance by the time they are forty or fifty years old4 ,healthy people are very imprudent4 ,they are well so they think they will always remain well4 ,what a surprise it is when after thirty they discover that they cannot do with impunity what they could do before with apparently no bad results6 ,when warned about their eating habits they boast that they can eat tacks4 ,smoking and drinking are harmless1 they say6 ,but the day of reckoning always comes and the account is often so great that under the conventional treatment of today they die4 ,the weakling has been compelled to be careful4 ,habits of moderation grew upon him in youth1 and his health has improved as he has advanced in years4 ,he may never be strong1 but great physical strength is not essential to health4 ,thus the strong often perish and the weak survive4 ,if both classes lived with equal care the strong would outlive and outwork the weak every time4 ,it is necessary to give the skin some care if continued good health is desired during the latter part of life4 ,the skin has a tendency to grow hard1 which should not be allowed4 ,it will always remain soft if it is properly cared for4 ,when our ancestors roved forests and plains with scarcely any attire1 the skin exposed to the rain and the sunshine1 there was no need to give it special care4 ,it served its purpose of protecting their bodies and was exercised through its immediate contact with the elements in all kinds of weather4 ,now the skin has little opportunity to exercise its protective function and the result is that it is not as active as it should be4 ,the skin must be active to rid itself of the waste that the blood-vessels leave with it4 ,the best exercise for this important organ is rubbing4 ,the whole body should be rubbed every day and it would be well to do this twice a day4 ,an occasional olive oil rub is also good4 ,the rubbings make the body hardier4 ,they also help to keep the circulation active and the skin smooth and soft4 ,the blood is brought near the surface4 ,the tendency as we grow older is for the circulation to grow less and less near the surface and in the extremities4 ,this is slow death4 ,the daily rub is more important than the daily bath4 ,if we have enough rubbing very little bathing is necessary1 for an active skin cleans itself4 ,there are many men who have lived in the conventional way until the age of forty1 fifty or sixty4 ,they have been healthy1 which means that they have been able to work most of the time1 but have had their share of ills1 which have incapacitated them for work or business at various times4 ,they find after reaching a certain age that they are surely going down hill physically and that they are not as active mentally as previously4 ,the question is1 can anything be done under the circumstances8 ,very few of these people are in such a bad physical state that death is inevitable within the next few years4 ,if they seek the right advice and follow it1 they can generally continue to live in improved health for thirty to sixty years more4 ,a celebrated case in point is that of ,louis ,cornaro1 an ,italian1 who died in the year #aeff at the age of one hundred and two years4 ,in his youth he was very indiscreet and dissipated4 ,he lived riotously until he was forty years old1 and then he found himself in such poor physical condition that it was only a question of a few months until the end would come4 ,he had everything to make life worth living1 except health1 so he decided to attempt to regain health and prolong his life4 ,he quit his old life1 began to live simply and instead of being a waster he became a useful citizen4 ,we are unable to get much definite information about his habits from what he wrote but we learn that he reduced the quantity of food taken and used fewer varieties4 ,also1 he drank sparingly of wine4 ,he did not have any definite ideas regarding diet except that it is best to eat moderately and avoid the foods that disagree with one4 ,in his own words3 ,little by little ,i began to draw myself away from my disorderly life1 and1 little by little1 to embrace the orderly one4 ,in this manner ,i gave myself up to the temperate life1 which has not since been wearisome to me2 although1 on account of the weakness of my constitution1 ,i was compelled to be extremely careful with regard to the quality and quantity of my food and drink4 ,however1 those persons who are blessed with strong constitutions may make use of many other kinds and qualities of food and drink1 and partake of them1 in greater quantities1 than ,i do2 so that1 even though the life they follow be the temperate one1 it need not be as strict as mine1 but much freer4 ,these sentences were written fifty or sixty years after he changed his mode of life1 and show how well ,mr4 ,cornaro realized the important fact that all people need not be treated alike4 ,they also show that after making the change1 ,mr4 ,cornaro did not find it difficult to live simply enough to enjoy health4 ,in nearly every instance it is temporarily disagreeable to forsake the path that is leading to death and take the one that leads to life1 but after one gets used to the new way1 it appears more beautiful and is more pleasant than the old4 ,if ,cornaro had died at forty1 as nearly every person situated as he was would have done1 his life would have been a total loss4 ,a few of those who were his boon companions and dissipated with him would have thought of him for a few years and regretted his early passing1 for he was a jolly good fellow4 ,he lived a useful life1 for over sixty years thereafter1 and has left us in his debt for his beautiful exhortations to be temperate4 ,many of the physical wrecks we meet1 who will probably live from a few months to a few years more1 if they continue in the old way1 are in the same boat as ,mr4 ,cornaro was at forty4 ,they have had enough experience to begin to do good work1 to be of some benefit to humanity4 ,instead of living and giving the world their best1 they die4 ,the world has had to educate these people1 and it is expensive4 ,instead of living on and doing their work1 they leave us when they ought to begin to repay us for what we have done for them4 ,they are quitters4 ,suppose ,andrew ,carnegie had died at the time he sold out his steel business4 ,to most people he would have left an unsavory memory1 for though we should have considered him successful from the business standpoint1 many of us would say that the means were not justified by the end4 ,however1 ,mr4 ,carnegie has spent many years since in furthering the cause of the spread of knowledge and in working for universal peace4 ,perhaps when ,carnegie1 the man of business1 is well nigh forgotten1 ,carnegie1 the educator1 will be held in tender and thankful memory4 ,he is now influencing the times for good and this influence will go down the ages4 ,a man has no right to say that he is weary of life and that he wants to die4 ,the race has a claim on him4 ,we learn through our mistakes4 ,the race in general has to pay and suffer for every individual's education4 ,when a man has acquired a measure of wisdom through experience1 we have a right to claim it as our own4 ,many men are wise in their own lines1 but they have been so busy attending to the affairs that brought them success that they have omitted to learn how to have health4 ,these people owe it to themselves and to humanity to take enough time to learn how to live so that they can work in health4 ,the better the health the finer their product4 ,health and efficiency go hand in hand4 ,what is a man to do when he has reached middle age and finds himself degenerating8 ,a man ought to know how to live at forty1 but if he does not he should immediately learn4 ,it may be true that a man is a fool or a physician at forty1 yet there is time and if a man lacks wisdom at forty he should immediately acquire some4 ,such an individual should get the best health adviser possible1 avoiding any man who would have him take drugs4 ,what he needs is not medicine1 but to learn how to live4 ,i am confident that the careful reader will find enough knowledge in this book to give him the key to the situation4 ,if the sufferer uses narcotics and stimulants1 they must be stopped immediately4 ,even the least harmful of these1 such as beer and light wine1 should be avoided until good health has been won4 ,these beverages need never be used4 ,if they are taken rarely and in moderation they do no harm4 ,in every case that has come under my observation it has been necessary to simplify the food intake1 that is1 to reduce the quantity and the number of articles of food taken at each meal1 also to simplify the cooking4 ,the result is that the individual gets less food1 but it is of better quality1 for the conventional cooking spoils much of the food4 ,most of these men neglect to exercise4 ,it is necessary to be active and in the open1 also to take good care of that important organ1 the skin4 ,constipation is common1 and it is a very annoying symptom1 which disappears in time under proper living4 ,the absorption of poisons from a constipated lower bowel is one of the factors that causes premature aging4 ,when the constipation is overcome there are a feeling of physical well-being and a mental clearness which are impossible in the presence of constipation4 ,the treatment of such a condition is very much the same as the treatment of catarrh or any other curable disease1 that is1 find the errors of living and correct them4 ,it is really surprising how little food people need after they are fifty or sixty years old4 ,if such people eat enough to be well nourished1 but not enough to produce any bad feelings there will be no disease4 ,people who die from disease are physical failures1 for the natural end does not come in a physical upheaval4 ,those who live as they should will pass away without any pain4 ,the organism simply grows weary and goes into the last sleep4 ,there are people who say that there needs be no physical death4 ,harry ,gaze wrote an entertaining book on the subject some years ago and gave lectures in this country4 ,it will not convince the average student of nature that people can live forever1 for in nature there is constant change4 ,the order of life is birth1 development1 reproduction1 decline and death4 ,it is not likely that man is an exception4 ,it is believed that in olden times men were larger and lived longer than they do today4 ,there is not much foundation for such a belief to rest upon1 except in a few cases4 ,the last census shows that there are several thousand centennarians in the ,united ,states4 ,in the ,technical ,world for ,march1 #aiad1 appeared an article by ,byron ,c4 ,utecht1 entitled1 ,when is ,man ,old8 ,this magazine is careful in gathering its facts4 ,i shall quote a few paragraphs3 ,abraham ,wilcox1 of ,fort ,worth1 ,texas1 is one hundred and twelve years old1 but he takes keen enjoyment in life4 ,he walks two miles or more every day as a constitutional and1 occasionally1 he even takes a small glass of beer4 ,he looks forward with all the enthusiasm of a boy to a visit to the ,panama-,pacific ,exposition in #aiae4 ,mr4 ,wilcox reads the newspapers every day and is interested in everything about him1 from the food being prepared for his dinner to the latest feats by aeroplanes4 ,this aged man looks forty or fifty years younger than he really is4 ,his skin is white but not deeply lined4 ,his vision is excellent and he walks nearly erect4 ,thirty years ago he gave up smoking1 as his doctors warned him he was near death from old age and that the use of tobacco would only hasten the end4 ,in the ,ozark ,mountains of ,marion ,county1 ,arkansas1 just across the ,missouri line1 lives ,mrs4 ,elmyra ,wagoner4 ,she1 too1 is one hundred and twelve years old4 ,there are a thousand wrinkles in her face and she looks her age1 but in her actions she is sixty4 ,up until a very few years ago1 when still past the hundred-year mark1 ,mrs4 ,wagoner kept a large garden and was able to work in the fields4 ,while she has given up outdoor work1 she is still active4 ,on inclement days she sits by the fireplace in her mountain home and spins4 ,on pleasant days she may be found walking about the yard4 ,recently her great-great-granddaughter was married at ,protein1 ,missouri1 six miles from the ,wagoner home4 ,this woman of one hundred and twelve years walked to the wedding1 enjoyed it1 and then walked back home1 a distance that would tire many persons half that age4 ,there are scores of persons at ,protein who vouch for this and they tell of similar feats by ,mrs4 ,wagoner showing remarkable physical power4 ,asked to give the causes of her longevity1 the aged woman smiled and said that she hated to admit she was getting old4 ',clean1 honest living1 plenty of work1 plenty of good food1 and a desire to help others when sick or in trouble1 ,i think gave me my long lease of life4 ,i was always so busy caring for others and thinking of them that ,i never had time to worry whether ,i was getting old or not4' ,asa ,goodwin1 of ,serrett1 ,alabama1 is one hundred and six years old4 ,his endurance powers are even more remarkable than those of ,mrs4 ,wagoner or ,abraham ,wilcox4 ,he walks five miles every day4 ,he works several hours daily in his garden1 eats anything he likes1 and reads without glasses4 ,his family is probably the largest in the ,united ,states4 ,a reunion recently held in his honor was attended by eight hundred and fifty persons1 three hundred and fifty being blood relatives4 ,goodwin has been a hunter all his life and he frequently takes down his rifle and proves that his aim is still good4 ,he ascribes his length of life and vitality to his great interest in outdoor sport and hunting1 when a young man1 developing a rugged constitution that lasted him many years after he was forced to quit strenuous work because of 'old age4' ,he asserts that he was so busy living that he reached one hundred and six years before he realized it and wants to live fifty years more if possible4 ',i feel as if ,i could do it1 too1' he declares4 ',i now can take my ease and comfort and the world looks good to me4 ,i have always lived a temperate life1 never drank1 never kept late hours1 and still have had as much or more fun than the average man1 ,i think4 ,it is only now when ,i have nothing to do that ,i get to worrying and when ,i find myself in that condition ,i take a walk or weed the garden and then feel better4' ,these people are not in what some call the higher walks of life1 but they have succeeded in living1 where almost all fail4 ,they have been useful members of society1 satisfied to take life as it comes1 and thus they have gathered much of the sweet4 ,they have enjoyed life1 and those who enjoy give enjoyment to others4 ,it takes an audience to make even the best of plays4 ,mrs4 ,wagoner is not rich1 but she has a philosophy that is riches enough4 ,she knows that she receives through giving4 ,she has lived this knowledge1 which has brought blessings upon her4 ,these people have all led simple lives and they have worked4 ,there is no secret about growing old gracefully4 ,it means self-control1 simple living1 work for body and mind1 cleanliness of body and mind1 and the most important part of physical cleanliness is a clean colon4 ,it is necessary to have a tranquil mind most of the time1 for anger and worry are injurious to health4 ,the average span of life is lengthening4 ,in the sixteenth century the average ,european did not live to be twenty years old4 ,now he lives to be about forty4 ,the same increase has taken place in ,america4 ,in ,india and ,china the average of life is still below twenty-four years4 ,as civilization advances the tendency is for the average of life to lengthen1 provided life does not grow so complex that knowledge is antidoted by too great artificiality4 ,however1 it is well to note that it is not the last part of life that is being lengthened4 ,we are allowing less and less infants to die as the years roll on4 ,the proportion of the adult population that reaches advanced age is no greater than in the past4 ,our mode of life is so wrong that tuberculosis1 typhoid fever1 cancer1 kidney diseases1 pneumonia and circulatory degeneration carry off immense numbers of those whom we call middle aged1 but who are really young people4 ,these are diseases of degeneration4 ,it is to our interest to reduce these diseases4 ,proper living will do it4 ,the life expectancy of people over fifty is even less than it was thirty years ago4 ,middle aged people die from diseases caused by bad habits1 extended over a period of years4 ,therefore1 these people should learn to live well if they would live longer4 ,the diet of the old can be about the same as that of an adult in the prime of life1 except that less should be eaten4 ,those who live correctly have no digestive disturbances4 ,it will be noted by those who are normal that there is not a desire for as much food as earlier in life1 and this should be a guide4 ,old people get all the nourishment they need in two moderate meals a day4 ,if the three-meal-a-day plan is preferred1 it is all right1 but then less should be taken at each meal4 ,white flour products are easier to digest than the whole wheat products1 but normal people can digest the latter very well and it is a better food than white flour4 ,i know one gentleman in his eighth decade of life who has grown stronger and younger by abandoning the conventional eating habits and living mostly on moderate meals of milk and whole wheat biscuits4 ,as ,cornaro said1 some need more than others1 but all should be moderate4 ,one meal a day of milk and biscuits is all right4 ,these biscuits should be well baked and well masticated4 ,the milk should be taken slowly4 ,another meal can be meat or eggs or fish with some of the cooked and raw succulent vegetables4 ,if a third meal is taken1 it may consist of clabbered milk or buttermilk2 or of one of the sweet fruits1 and the sweet fruits may be used any time in place of bread or biscuits4 ,cottage cheese is a good food at any time1 and may be taken with fruits1 either acid or sweet4 ,as often as desired1 in summer1 take fruit4 ,because the very acid1 juicy fruits have a tendency to cause chilliness and to thin the blood1 it is well to take them in moderation during advanced years1 but that does not mean that those who like them should avoid them4 ,in winter time the sweet fruit is best4 ,mild apples and bananas may be used as often as there is a desire for them4 ,oranges should be taken more rarely1 as well as grapefruit1 pineapples and other fruits that are heavily charged with acid4 ,as a general rule1 the starchy foods should be eaten but once a day1 but those who are very moderate may take them twice a day without bad results4 ,vegetarians have eggs and milk to take the place of flesh foods4 ,they also have lentils1 peas1 beans and the protein in the whole wheat and other cereals4 ,lentils1 peas and beans must be taken in moderation1 for they are rich in nutriment and if too much is eaten they soon cause disease4 ,nuts1 if well masticated1 are also all right4 ,the general basis of feeding should be starch once a day and protein once a day in moderation4 ,all kinds of starch and all kinds of protein may be used4 ,fruits more moderately than during the earlier years of life is best4 ,all the succulent vegetables that are desired may be partaken of4 ,by cooking the foods simply1 as recommended in this book1 they are rendered easier to digest than under the conventional manner of cooking4 ,simple cooking will help to preserve health and prolong life4 ,work is one of the greatest blessings of life4 ,those who would live long and be useful must exercise both body and mind4 ,like all other blessings1 if it is carried to excess it is injurious4 ,it is unfortunate that some people must work too hard because there is a class of people who do nothing useful1 being content to be wasters4 ,work has been looked upon as a curse4 ,this is a mistake4 ,those who live in the hope and expectation that they may some day cease working in order to enjoy life1 will find when they reach the goal that life without work is not worth while4 ,those who can afford it can with benefit lessen the amount of productive work they do and evolve more into cultural lines1 but it is dangerous to cease working4 ,the human being is so constituted that without activity of body and mind there is degeneration4 ,what is sadder than to see a capable individual who has won a competence and then has retired to enjoy it6 ,he does not enjoy it4 ,either he has to get into some line of work1 physical or mental1 or he soon dies4 ,we must have a lively interest in something or there is stagnation4 ,there are many beautiful things in life1 and we should cultivate them while we are young enough to be able to learn to enjoy them4 ,the loftiest spirits of the ages have left their inspirations and their aspirations with us in poetry1 prose1 music1 painting1 statuary and in other forms4 ,we should try to cultivate understanding of these subjects1 not necessarily all of them1 but of one or more1 for with understanding come the elevation and broadening of mind that are always present when there is sympathy1 and sympathy is closely related to understanding4 ,culture along one or more lines broadens the mind and makes a person more worth while not only to himself1 but to others4 ,we can not estimate the value of the beauty in life in dollars and cents1 but he is poor indeed who is rich in worldly goods alone4 ,it is necessary to be interested in the activities about us4 ,those who think of nothing or no one except themselves are almost dead to the world1 even though they go through the same physical activities as other people4 ,the tendency is to get into a rut with advancing years and remain there4 ,it is easy to keep both a pliable mind and a pliable body in spite of age1 and this can be done by intelligent use4 ,a short time daily should be spent in becoming informed of what is happening throughout the world and thinking it over4 ,a mental hobby is most excellent4 ,a garden or a few birds can furnish an almost inexhaustible source of interest4 ,those who doubt this should read of the comedy and tragedy among such humble beings as the spider1 the fly and the beetle4 ,j4 ,h4 ,fabre has written charmingly about these1 investing them with an interest rarely to be found in good fiction4 ,this naturalist is a good example of what can be accomplished when one has years to do it in and is content to labor along from day to day without giving too much thought for the morrow4 ,at fifty ,mr4 ,fabre was practically unknown4 ,now1 at about ninety1 he is one of the most admired and best loved of men4 ,his recognition came late and he has done much of his best work during his later years4 ,if ,mr4 ,fabre had died at the average age of forty1 the world would have been deprived of his beautiful insight4 ,another cause of old age is getting mentally old4 ,an individual begins to grow old by dwelling on the subject4 ,the girl of thirteen must cease romping and racing about because it is not lady-like4 ,at twenty-five it is very1 very undignified to run a little4 ,at forty a woman must be rather sedate1 for being natural would mean frivolity4 ,people are continually growing too old to do this and that1 not because they have lost the desire and the ability1 but because it is unbecoming at their age4 ,this is folly4 ,keep a young heart all through life4 ,a heartfelt laugh is one of nature's best tonics4 ,there is no more harm in dancing at fifty than at fifteen and not so much danger4 ,the relaxation of muscles and sagging of the face are as much the result of mental attitude as of loss of tonicity4 ,thinking young and associating with children are helpful and healthful4 ,people who are very stiff and dignified are mentally sterile4 ,the charming people are the ones who are willing and able to understand and sympathize with the aims and aspirations of others1 and in order to do so it is necessary to thaw out4 ,the art of life is delightful if properly developed4 ,worry is such a detriment that its victims can neither live nor work as they should4 ,it is necessary to overcome this bad habit4 ,most of the worry is due to narrow selfishness4 ,much of it is caused by the fact that others will not do as we do4 ,to try to make others accept our standards and then worry and fret because they will not is folly4 ,when force is employed to convert anyone the conversion is but superficial and lasts only so long as the converted individual's hypocrisy holds out4 ,to get the best out of life we have to be broad1 forbearing1 patient and forgiving4 ,a normal old age is beautiful4 ,it is the privilege1 nay more1 the duty of every intelligent being to attain it4 ,when we adjust ourselves we shall live longer4 ,it is with old age as it is with health4 ,we can have it if we wish it4 ,accidents alone can deprive us of either4 ,let us hope that the day will come when men and women will not be satisfied to die as life is but beginning1 but that they will live as they should and could live1 thus proving a blessing to the race4 ,,chapter ,,xxix4 ,,evolving ,,into ,,health4 ,by the time most people are twenty years old they have some kind of disease4 ,it may be only a slight catarrh1 a touch of indigestion1 trouble with the eyes1 defective hearing1 or some other ill4 ,very seldom do we meet a person of this age who is perfectly well4 ,most people are taught to believe that health is something mysterious which may come to them or may pass them by1 but that they have little or nothing to do with it4 ,if they are well1 they are fortunate1 but if they are ill they are not to blame4 ,most of them go to conventional physicians when they are ill1 expecting to be cured4 ,they take medicine or injections of serums or they are operated upon4 ,when they are through with the doctors they are no wiser than they were before4 ,a few have friends who tell them that they must change their mode of living if they would have health4 ,they are interested enough to go to a healer who believes in nature4 ,he tells them that they are well or ill according to their desserts1 that they can be well at all times1 if they wish1 for if they live as they should health is a natural consequence4 ,this sounds like nonsense at first4 ,it is different from anything else they have heard4 ,the sufferer often makes up his mind that the healer is a fool or a faker4 ,he remembers that when he went to the conventional physicians they sounded and thumped him and examined all his excretions4 ,they were very thorough and scientific4 ,the natural healer does not generally go into so many details4 ,he asks enough and examines enough to find the trouble and then he stops4 ,this the patient charges against him1 for he takes for granted that the healer is brief from lack of knowledge4 ,so he goes back to his old physician4 ,as his trouble is due to deranged nutrition1 he does not get well4 ,he thinks over what the natural healer said1 and the more he thinks about it the more reasonable it sounds1 and he returns again4 ,this time he gets instructions1 and he follows them enough to get benefit1 but not faithfully enough to get well4 ,he is convinced that the conventional physicians are wrong1 but still believes that the natural healer can hardly be right4 ,after a while he makes up his mind to get down to business and he goes to the healer for instructions and follows them4 ,the results are surprising4 ,the trouble he has had for years may disappear within a month or two1 or it may become less and less apparent1 but take considerable time before it leaves entirely4 ,the healer gives instructions4 ,the most important ones are those concerning the diet4 ,a plan is given that brings good results4 ,the healer fails to explain that this is but one correct method of feeding1 that there are other good ones4 ,the patient is enthused over the benefits derived1 he makes up his mind that he is living the only correct life1 and he too often becomes a food crank1 trying to force his ideas upon all about him4 ,here the healer is at fault1 for he should explain that some method is necessary1 but that there is no one and only method of feeding4 ,if the patient is fairly intelligent1 in time he realizes that it is not so much what he eats as his manner of eating and moderation that are helpful1 and that any plan in which moderation and simplicity are followed is better than the ordinary way of eating4 ,as the patient evolves into health and gets a broader view of the art of living1 he gets a better perspective of life4 ,he learns that under like conditions like causes always produce like effects1 that the law of compensation is always operative1 and we therefore get what we deserve4 ,he loses his fear of many things that caused him grave concern previously4 ,he sees in sickness and death the working of natural law1 not of chance4 ,some patients realize that healers who work in accordance with nature are right1 at the very start1 but most people are not so logically constructed4 ,it often takes from one to three years before people make up their mind to order their lives so that they can have health at their command4 ,in the old way1 the doctor was supposed to cure1 which was impossible4 ,in the new way1 the healer educates people and then if they live their knowledge they get health4 ,the healer must instruct in the care of all parts of the body1 weeding out bad habits and trying to instill good ones in their place4 ,eating according to correct principles is the most helpful and powerful aid in regaining health4 ,the patient finds that as the years pass his tastes change1 becoming more simple and more moderate4 ,he is well nourished on one-half to one-third of what he used to consume and consider necessary4 ,the following is the last half of a month's record of food intake for a man in the thirties4 ,some years ago he changed his manner of living in order to regain health1 in which he succeeded4 ,now he takes only one or two meals a day1 according to his desires1 not that he has any objection to three meals a day1 but he finds it best to eat more seldom4 ,he is in good physical condition1 as heavy as he ought to be1 and he has not had any real physical trouble for a number of years4 ,his work is mental1 but he walks considerably and swims from three to six times a week1 besides taking a few set exercises4 ,it was taken in spring1 the weather averaging cool4 ,this is a little lighter than usual1 because the record was taken during a period of exceptionally hard mental work4 ,in cold weather heavier foods are taken4 ,lunch3 ,nothing4 ,dinner3 ,three slices of rye toast1 very thin1 celery1 three slices broiled onion1 dish of peas1 glass of beer4 ,dinner at noon3 ,roast lamb1 dish of spinach1 one and one-half dishes summer squash1 lettuce and tomato salad4 ,supper3 ,nothing4 ,lunch3 ,dish of baked lentils1 vegetable soup1 lettuce4 ,dinner3 ,two small oranges1 cottage cheese4 ,lunch3 ,piece of gingerbread1 cup of cocoa1 two lumps of sugar4 ,dinner3 ,two small oranges1 cottage cheese4 ,lunch3 ,dish of stewed prunes1 tablespoonful cottage cheese4 ,dinner3 ,two eggs1 two slices buttered toast4 ,lunch3 ,small grapefruit4 ,dinner3 ,vegetable soup1 dish of stewed turnips1 dish of peas4 ,lunch3 ,nothing4 ,dinner3 ,half a grapefruit1 three stewed figs1 glass of milk4 ,lunch3 ,dish of strawberries1 large dish of rhubarb with grapefruit juice in it and cream on the side2 half serving cream cheese4 ,dinner3 ,two small baked apples4 ,lunch3 ,small grapefruit4 ,dinner3 ,two eggs1 dish of turnips1 dish of spinach1 sliced tomatoes4 ,lunch3 ,one raw apple4 ,dinner3 ,two shredded wheat biscuits1 glass of milk4 ,lunch3 ,dish of rhubarb4 ,dinner3 ,vegetable soup1 one egg1 a boiled potato4 ,lunch3 ,dish of rhubarb4 ,dinner3 ,sweet potato1 dish of parsnips1 stewed peas4 ,lunch3 ,dish of ice cream1 piece of white cake4 ,dinner3 ,cheese cake1 dish of fruit salad4 ,lunch3 ,one hard boiled egg1 about one and one-half slices white bread1 two big radishes1 one young onion1 butter4 ,dinner3 ,nothing4 ,the servings are the ordinary restaurant servings4 ,no dressings were used except the ones mentioned4 ,this man used to be very fond of sweets and employed salt freely4 ,now he finds his foods more agreeable when taken plain1 for they have a better flavor4 ,he rarely uses salt or pepper4 ,he has simplified his food intake because he finds he feels better and stronger and is able to think to better advantage than he did when he partook of a greater variety and amount of food at each meal4 ,food scientists say that from two thousand1 seven hundred to three thousand1 three hundred calories are needed daily1 but you will note that this man generally keeps below one-half of this1 if you are able to figure food values4 ,people who are trying to get well are often called fools and cranks when they treat themselves properly1 but this does not matter1 for such fools generally live to see their wise critics prematurely consigned to the earth4 ,when taking health advice1 try to keep your balance4 ,get thoroughly well before you try to guide others4 ,,chapter ,,xxx4 ,,retrospect4 ,several hundred pages have been devoted to those matters which must receive attention in order to have good physical and mental health1 so as to be able to get the most out of life and give the most1 that is1 in order to live fully4 ,the basis of health is internal cleanliness1 and to attain this it is necessary to exercise self-control and moderation1 as well as to cultivate good will and kindliness towards others4 ,kindness and love lubricate life and make the running smooth4 ,envy1 spite1 hatred and the other negative emotions act like sand in the bearings1 producing friction in the vital machinery1 which they destroy in the end4 ,success in life means balance1 poise1 adjustment4 ,we must adjust ourselves so as to be in harmony with others1 and we must be in harmony with nature4 ,our minds will at times be in opposition to the laws of nature4 ,then we must exercise enough self-control to bring them into harmony again1 for natural laws are no respecters of persons4 ,it is said that we break these laws1 but that is not true4 ,if we disregard them often enough they break us4 ,we must realize our unity with nature1 our at-one-ment4 ,we must realize that we are a part of nature1 not above it1 and hence that we are governed by the same fixed laws that govern the rest of nature4 ,these laws are for our good4 ,attempts to escape from their workings indicate a lack of understanding4 ,discord produces disease and death4 ,harmony leads to health and long life4 ,the adjustment must be both physical and mental4 ,the physical part means to live or adjust ourselves so that all the functions of the body are carried on normally4 ,the body is self-regulating and if we do nothing harmful health will be our portion4 ,however1 life under our present civilization is so complex that the demands upon our nervous systems are excessive4 ,it is easy to live so that we can have health1 but to do so is not conventional1 and hence not very popular4 ,in order to have good physical health under present conditions1 it is necessary to make some effort4 ,the effort is not great enough to be onerous and does not require much time4 ,it is important to get health knowledge1 which the majority lacks today4 ,this knowledge is most excellent1 but it does not benefit the individual unless it is applied4 ,we all wish to have health1 but this is not enough4 ,we must will to have it4 ,when we say that we cannot1 it should generally be interpreted to mean that we will not4 ,some important subjects regarding which special knowledge should be secured are3 ,food1 drink1 exercise1 care of the skin1 sleep1 work and play1 breathing1 clothing1 and mental attitude4 ,these subjects1 as well as others1 have been quite extensively discussed4 ,it is impossible to give full information in tabloid form4 ,it is also impossible to read a book of this character once and get all the information it contains4 ,those who are in earnest will study the subject1 instead of merely reading it4 ,allow me to remind you that nearly all of our diseases are due to faulty dietary habits4 ,so it was in the time of ,hippocrates1 according to that sage1 and so it is today4 ,it is a common statement that about #ij per cent4 of our physical ills come from improper diet1 and this is the truth4 ,it follows from this that it is most important to know about correct feeding habits1 and put them in practice4 ,improper diet results in faulty nutrition1 after which physical and mental ills make their appearance4 ,there are many systems of feeding1 and nearly all of them will bring good results if the most important prescription is followed1 namely1 moderation4 ,simplicity leads to moderation4 ,those who are reasonable about their food intake often serve as targets for the shafts of ridicule launched at them by those who are ignorant of the subject or too self-indulgent to exercise a little self-control4 ,ridicule is one of the most deadly of weapons1 but it never harms those who have the hardihood of getting down to basic facts and classifying things and ideas according to their true value4 ,why should we be guided by the wit and sarcasm of indolent voluptuaries who daily desecrate their bodies through ruinous indulgences8 ,there is no need of becoming harsh and austere1 nor is it necessary to fall into deadly habits of self-indulgence4 ,sometimes we can go with the current with benefit1 but at times it is also necessary to paddle up-stream4 ,life demands a certain amount of hardihood from those who would live in health1 and this comes not from self-indulgence1 but from self-denial4 ,it is necessary to do almost daily something that we are not inclined to do4 ,it is well to remember that if the eating is correct1 it is difficult to become physically deranged1 and consequently to become mentally deranged4 ,allow me to repeat four short sentences which are helpful and most important guides1 sentences which ought to form a part of every child's education3 ,if ill1 eat nothing1 but live on water4 ,eat only when there is a desire for food4 ,masticate all foods thoroughly4 ,always be moderate in your food intake4 ,these are the four golden rules regarding eating1 and if they were adhered to1 they would save us from an incalculable amount of sin and suffering4 ,they would increase the duration of life and the joy of living4 ,they would add to our physical and mental prosperity4 ,hence they are worthy of the emphasis given them4 ,in brief3 ,physical health is based on internal cleanliness1 which can be attained only through moderation1 that is1 by not habitually overburdening the system1 especially with food4 ,our bodies thrive when used1 but not when abused4 ,it is necessary for our physical well-being to get air1 sunshine1 water1 food1 sleep1 rest1 exercise1 work and play in proper proportion1 and in addition cultivate a kindly1 balanced spirit4 ,drugs1 such as alcohol1 coffee1 morphine1 bromine1 and hundreds of others which could be named1 are not only unnecessary1 but harmful4 ,the mental side is as important as the physical side4 ,with a healthy body it is easy to have a happy outlook4 ,indigestion and biliousness can make a dreary waste out of the most beautiful landscape4 ,the body and mind react and interact1 one upon the other4 ,when one is poised it is easy to get the other into balance4 ,it requires a poised body to produce the best fruitage--a fine spirit4 ,it is necessary to be honest with one's self4 ,face life courageously and honestly4 ,if you do1 you will soon realize that the physical and mental ills from which you suffer are mostly of your own making4 ,then you can choose whether to let them continue or to end them1 but if you choose to remain ill1 bear your cross uncomplainingly1 for you have no right to afflict others with your self-imposed sufferings4 ,on the other hand1 try to see life from the view point of others1 and you will often find that what you think is the highest good and most desirable in life does not seem worthy of great effort to them4 ,variety adds spice to life4 ,to impose one's own views and ways on others has always seemed desirable to the majority of people1 but it is the height of folly and stupidity4 ,so long as the race exists there will be many men of many minds1 and it is best so4 ,we can not force any benefit1 such as health or goodness1 upon others4 ,instead of attracting1 the process of forcing repels4 ,what we can do mentally to benefit ourselves and others is to get adjusted1 to cultivate kindness and charity1 to be broad-minded and forgiving1 to be slow to take and give offense1 to accept the little buffetings that fate has in store for us all with good grace1 and through it all to possess our souls in patience4 ,physically1 be moderate4 ,mentally1 cultivate equanimity4