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Title: Encyclopedia of Diet, Vol. 5 (of 5)
Author: Christian, Eugene
Language: English
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ENCYCLOPEDIA OF
DIET
_A Treatise on the Food Question_
IN FIVE VOLUMES
EXPLAINING, IN PLAIN LANGUAGE, THE
CHEMISTRY OF FOOD AND THE CHEMISTRY OF
THE HUMAN BODY, TOGETHER WITH THE ART OF
UNITING THESE TWO BRANCHES OF SCIENCE IN THE
PROCESS OF EATING SO AS TO ESTABLISH NORMAL
DIGESTION AND ASSIMILATION OF FOOD AND
NORMAL ELIMINATION OF WASTE, THEREBY
REMOVING THE CAUSES OF STOMACH,
INTESTINAL, AND ALL OTHER
DIGESTIVE DISORDERS
BY
EUGENE CHRISTIAN, F. S. D.
VOLUME V
NEW YORK CITY
CORRECTIVE EATING SOCIETY, INC.
1917
COPYRIGHT 1914
BY
EUGENE CHRISTIAN
ENTERED AT
STATIONERS HALL, LONDON
SEPTEMBER, 1914
BY
EUGENE CHRISTIAN, F. S. D.
ALL RIGHTS RESERVED
PUBLISHED AUGUST, 1914
CONTENTS
VOLUME V
_Lesson XVI_ _Page_
ADAPTING FOOD TO SPECIAL CONDITIONS 1145
Infant, Old Age, and Athletic Feeding;
Sedentary Occupations, Climatic Extremes 1147
Normal Diet 1152
Infant Feeding 1154
General Rules for the Prospective Mother 1157
Special Rules for the Prospective Mother 1159
The Nursing Mother 1162
Care of the Child 1164
Constipation 1169
Exercise 1171
Clothing 1171
Temperature of Baby's Food 1173
Bandage 1173
Emaciation 1173
General Instructions for Children after One Year 1174
General Diet from Ages One to Two 1174
Simplicity in Feeding 1175
Old Age 1178
Three Periods of Old Age 1181
Athletics 1188
Sedentary Occupations 1194
General Directions for Sedentary Worker 1198
Climatic Extremes 1199
_Lesson XVII_
NERVOUSNESS--ITS CAUSE AND CURE 1209
Causes 1213
The Remedy 1217
Suggestions for Spring 1220
Suggestions for Summer 1222
Suggestions for Fall 1223
Suggestions for Winter 1224
_Lesson XVIII_
POINTS ON PRACTISE 1231
Introduction to Points on Practise 1233
Suggestions for the Practitioner 1236
Value of Experience 1239
Value of Diagnosis 1241
Educate Your Patient 1242
Effect of Mental Conditions 1245
Publicity 1247
Be Courteous and Tolerant 1250
_Lesson XIX_
EVOLUTION OF MAN 1253
What is Evolution? 1255
The Three Great Proofs of the Evolution of
Animal Life 1261
Man's Animal Kinship 1265
_Lesson XX_
SEX AND HEREDITY 1277
The Origin of Sex 1279
A Rational View of Sexual Health 1285
Embryological Growth--Prenatal Culture 1289
Heredity 1293
What Heredity Is 1295
Summary of Facts regarding Sex and Heredity 1297
_Lesson XXI_
REST AND SLEEP 1299
Rest 1301
The Old Physiology 1305
Rest and Recreation 1306
Sleep 1308
Some Reasons 1310
Oxidation and Air 1312
_Lesson XXII_
A LESSON FOR BUSINESS MEN 1315
A Good Business Man 1320
The Routine Life of the Average Business Man 1322
Some Suggestions for a Good Business Man 1324
_Lesson XXIII_
EXERCISE AND RE-CREATION 1327
Exercise 1329
Constructive Exercises 1330
Exercise for Repair 1331
Physiology of Exercise 1333
Systems of Physical Culture 1338
Program for Daily Exercise 1343
Re-creation 1346
LESSON XVI
Adapting Food to Special Conditions
INFANT, OLD AGE, AND ATHLETIC FEEDING,
SEDENTARY OCCUPATIONS, CLIMATIC
EXTREMES
Diet may be divided into three distinct classes--normal, preventive, and
curative. In order to understand the application of diet to these
several conditions, it is necessary to observe the following rules:
1 Foods must be selected which contain all the desired nutritive
elements.
2 They must be so combined as to produce chemical harmony, or
should at least produce no undesirable chemical action.
3 They must be proportioned so as to level or balance their
nutritive elements; that is, to prevent overfeeding on some elements
of nourishment, and underfeeding on others.
Many fine specimens of men and women have been produced without
knowledge of these laws, but in nearly every case it may have been
observed that the person was normal as to habits, and temperate in
eating, therefore led aright by instinct.
If one lives an active life, spending from three to five hours a day in
the open air, the body will cast off and burn with oxygen much excess
nutrition, and will also convert or appropriate certain nutritive
elements to one purpose, which, according to all known chemical laws,
Nature intended for another. Much better results, however, will be
obtained by giving Nature the right material with which to work, thus
pursuing lines of least resistance.
What foods to select, how they should be combined and proportioned, is
determined mainly by laws dependent upon the following conditions:
1 Age.
2 Temperature of environment--time of year or climate.
3 Work or activity.
(1) As to age:
If we wish the best results we must select and proportion our food
according to age, because the growing child or youth needs much
structural material--calcium phosphates--with which to build bone,
teeth, and cartilage. This is found in cereals and in all grain foods.
The middle-aged person needs but little of these--just enough for
repair, and the aged person needs practically none.
While the growing child needs calcium phosphate, he also needs milk and
natural sweets, which named in the order of their preference are honey,
maple-sugar, dates, figs, and raisins. This does not mean that a
generous quantity of vegetables and fruit cannot be taken, but that the
articles first mentioned (cereals and starchy foods) should form a
conspicuous part of the child's diet.
The adult needs a much less quantity of the heavier starchy foods,
because the structural part of the body has been built up. The diet of
the adult should consist of vegetables, nuts, and a normal quantity of
sweets, a normal quantity of fruits, milk and eggs, with rather a
limited amount of cereal or bread products, while the aged, or those
having passed sixty, could subsist wholly upon a non-starch diet
(non-cereal starch), such as vegetables, milk, nuts, eggs, salads, and
fruits, including bananas, which is not a fruit, but a vegetable, and
which contains a splendid form of readily soluble starch.
(2) As to time of year:
In selecting and proportioning our food we should observe the laws of
temperature or time of the year. We should not eat foods of a high
caloric or heating value at a time when the sun is giving us this heat
direct, thus building a fire inside, while the sun is giving us the same
heat outside. The violation of this simple law is the cause of all
sunstroke and heat prostrations. On the contrary, if we are going to be
exposed to zero weather, we should build a fire inside by eating foods
of a high caloric value.
(3) As to work or activity:
We should select and proportion our food according to the work we do,
because eating is a process of making energy, while work is a process
of expending energy, and we should make these two accounts balance.
THE NORMAL DIET
[Sidenote: Effects of overfeeding on starchy foods and sweets]
While in some respects each body is a law unto itself, there are a few
fundamental rules and laws that apply to all alike. For instance,
overeating of starchy foods, in every case, will produce too much uric
acid, and finally rheumatism. Also the overeating of sweets and starches
will cause the stomach to secrete an over-supply of fermentative acids,
the effects of which have been discussed in a previous lesson.
[Sidenote: Temporary disturbances caused by radical changes in diet]
In laying out the diet, under all conditions, the practitioner must be
governed by the above-named rules. He should exercise his judgment,
however, in each case according to the prevailing conditions. In
prescribing diet it is well to remember that Nature will not tolerate,
without protest, any radical change. It often occurs, therefore, that
the most correct and thoroughly balanced menu will cause violent
physical disturbances which the inexperienced may consider as
unfavorable symptoms, but in a majority of cases this is merely the
adjusting process, similar to that which occurs when the body is
suddenly deprived of narcotics and stimulants after their habitual use.
The practitioner should exercise much care in diagnosis. He should study
all symptoms and lay out the diet so as to counteract prevailing
conditions, and to produce normality.
[Sidenote: The stomach should agree with natural food]
The tendency of the body, that has been incorrectly fed for many years,
to protest against the right kind and the right combinations of food, is
often very deceptive. It is not always correct to say that the food did
not agree with the stomach, but more correct to say that the different
foods did not agree with themselves. The patient should be thoroughly
acquainted with these facts, and mentally prepared for some temporary
discomforts or physical protest against the new system.
INFANT FEEDING
[Sidenote: Large percentage of infant mortality due to incorrect
feeding]
The tremendous mortality among infants and children is due to incorrect
feeding more than to all other causes. In the process of reproducing
animal life, nearly all abnormal conditions are eliminated. The best
that is in the mother is given to the child. The trend of Nature is
upward toward higher intelligence and more perfect physical development.
For this reason infants are usually healthier than their parents, though
millions of babies are rapidly broken in health by improper feeding.
The economy of Nature is perfect, therefore all natural forces conspire
to preserve the life of the young. This is the natural law governing the
preservation and the development of human life, and that this condition
does not obtain is the most striking evidence of our lack of knowledge
in feeding the young.
[Sidenote: Point of view to be considered in infant feeding]
Infant feeding must be considered from two points of view: (1) Dealing
with the child or infant as we find it, where the mother has so violated
Nature's laws of nutrition and hygiene as to afford no breast-milk for
her child; (2) where this condition does not prevail, and the child
receives ample nourishment from the breast of the mother.
We will first consider the diet and the conduct of the mother during
pregnancy and prior to it.
Preparation for motherhood is one of woman's most sacred duties, because
it involves not only the happiness and health of herself, but it
shapes, in a large degree, the mental and the physical conditions of
another being which will wield an influence over its whole life.
[Sidenote: The unwelcome child]
The common error of most women is that they do not desire children when
they are first married, and in the pursuit of other pleasures they
violate and disregard the laws of Nature; the baby is a mere
accident--probably unwelcome. During the entire embryonic period the
same old habits and diet are indulged in; the mental and the physical
condition of the being-to-be has received no consideration, and,
unwelcome in a strange world, the little eyes are opened. Then the
instinctive love of the mother is kindled and lavished; the child's
every want is law; it needs maternal nourishment and the mother desires
to give it, but the natural fountain is insufficient, and probably dry.
The mother's thoughts and inspirations can no longer become a part of
the child, except through education in later years--they are two
separate beings; the opportunity to endow it with a part of her life is
forever gone.
[Sidenote: Resistance to infant life should be removed as much as
possible]
Under the most favorable conditions we meet a constant resistance to
life, and the higher we ascend in the scale of civilization the greater
is the resistance encountered. It is therefore the duty of the mother,
as also of the father, to remove every obstacle that would offer
resistance to the physical and mental growth of the child. In order to
do this it is necessary to carry out certain well-established laws
concerning diet, exercise, fresh air, sunshine, and mental training.
GENERAL RULES FOR THE PROSPECTIVE MOTHER
From the time conception is recognized the following general rules
should be observed:
1 The corset or all tight-fitting garments that would in any way
interfere with freedom of exercise and thorough development of the
abdominal muscles should be discarded.
2 As much time as possible--at least two hours each day--should be
spent in the open air, and a system of moderate trunk exercises
followed, together with deep breathing, calculated to expand the
lungs to their fullest cell capacity, which is Nature's method of
burning or oxidizing waste matter, and thereby keeping the blood
pure.
3 The mental occupation should be an important factor in the daily
regimen. Some congenial study should be chosen with the view of
making it useful, while some remunerative employment should be
sought and indulged in for a portion of each day. Avoid idleness
by all means, or an idle roaming of the mind and spirit. Learn to
think, to concentrate, to work, and to do something for others, as
it is from these things that all happiness is gained.
4 The diet of the future mother should be governed somewhat by the
laws laid out in the first part of this lesson; that is, age,
temperature of environment, and occupation should be considered in
its selection.
SPECIAL RULES FOR THE PROSPECTIVE MOTHER
[Sidenote: Suggestions for the diet]
There are some specific rules in regard to diet, however, which every
mother should observe. The diet should be balanced so as to contain all
the needed elements of nourishment in approximately the right
proportions. The proportions, however, should differ in many cases from
that which she would take if she were in a normal state, especially in
regard to starchy foods or calcareous matter. An abundance of green
salads, sweet ripe fruits, fresh vegetables in season, eggs, milk, nuts,
and not more than two ounces of bread, potatoes, or dried beans should
be taken daily. If flesh food or something salty is craved, tender
chicken, or fish, may be allowed in small quantities.
[Sidenote: Abnormal appetite during pregnancy]
It should be borne in mind that I do not advocate the use of flesh
foods, but during pregnancy the appetite is varying and sometimes
tyrannical, and it has been found better to compromise with this
condition than to combat it. The use of a limited quantity of tender
meat, or any other article of good food for which there should arise a
craving, is therefore advisable.
[Sidenote: Flesh of young animals preferred]
In the selection of meats, the flesh of young animals is best, for the
reason that young animals are more healthy and less liable to
contamination by dis-ease. The meat of either fowl or fish is rather
appetizing, and often satisfies the craving that many pregnant women
have for the heavier meats such as pork or veal, which are, of course,
very much more difficult to digest.
There is, notwithstanding the opinion foolishly held by many doctors, no
difference in the nutritive qualities of white or dark meat, as either
variety is nourished by identically the same blood supply, and contains
the same sort of protoplasm.
So it is a mistaken idea to think that there is any appreciable
difference in the digestibility of white meat as compared with dark,
except as the effect of mental suggestion may be operative. Of course,
we know that if you tell a person often enough that a certain thing is
true, eventually he will act upon it automatically. And so it is with
the white and dark meat fetich.
THE NURSING MOTHER
[Sidenote: Breast milk vs. artificial foods]
If the mother supplies enough milk, this is infinitely superior to any
artificial combination of so-called infant foods. Unfortunately a large
majority of children are not breast-fed, and must depend upon the
various commercial infant-foods, or upon the judgment of the untrained
nurse, or the mother.
[Sidenote: The lives of babies often depend upon the mother's diet]
The majority of mothers, if so disposed, could, by studying their own
diet, supply the most robust child with ample breast-nourishment until
it is ten or twelve months old, after which period the infantile crisis
would be passed, and millions of little lives would thereby be saved.
However, the confinement and the trouble to which the mother is
subjected by the nursing baby causes the majority of infants to be
weaned within a few weeks after birth, and turned over to the hazard of
prepared food, soporific drugs, and nurses.
[Sidenote: Child-love stimulated by nursing]
If mothers could realize the love that is daily kindled and
strengthened; if they could be made to know how much more their children
would love them, and they would love their children; if they could look
into the years and see how the link of love between them and their
children had been shaped, molded, and fashioned by the simple act of
nurturing them from the breast (to say nothing of the lives that would
be saved), the artificially-fed baby would be a rarity, and the mother
would be queen in the hearts of the nation's children.
The most beautiful thing that ever graced the canvas of art, or shed its
love into the cold realism of nature, is a nursing baby pushing from
its satisfied lips the mother's breast, and smiling its sweet content
into her face.
It is almost criminal to withdraw the breast from an infant, and to turn
it over to the treachery of prepared foods, when, by devoting a little
time each day to the study of the science of eating, it is possible for
the mother to supply the child with her own milk.
CARE OF THE CHILD
The following are general rules for feeding the infant from birth to
about one year of age.
These rules cannot be made inflexible because all children differ in
temperament, vitality, and as to prenatal influences, but if the mother
will observe these instructions with reasonable care, her child can be
brought healthfully through the most critical period of its life, and
will enter the solid food age with good digestion, a strong body, and an
excellent chance to withstand all children's dis-eases.
Where artificial feeding becomes necessary, then the preparation of the
baby-food is of primary importance. Cow's milk is, of course, the
logical food, but taken whole, that is, the entire milk, it is too high
in proteids, and deficient in sugar; therefore, in order to make a
healthful infant-food, it must be modified according to the requirements
of the infant body.
The nurse or the mother should prepare a quantity sufficient for only
one day's supply at a time, after the following formula:
Cream 2 ounces
Milk 2 ounces
Water 15 ounces
Milk-sugar 4 level teaspoonfuls
Lime-water 2 teaspoonfuls or 1/2 ounce
This should be thoroughly mixed, placed in the bottle, and set in warm
water until it is brought to the temperature of breast-milk. The above
formula may be used during the first month of the baby's life.
The quantity and the frequency of feedings should be according to the
following table:
AGE FEEDINGS OUNCES INTERVALS OF
1st day 5 to 6 1 3 or 4 hours
2d day 7 to 8 1 2-1/2 to 3 hours
3d to 7th day 9 to 10 1-1/4 2 to 2-1/2 hours
2d, 3d, and 4th weeks 10 2 to 3 2 hours
Formula for the second and the third months:
Cream 3-1/2 ounces
Milk 1-1/2 ounces
Water 14 ounces
Milk-sugar 5 teaspoonfuls
Lime-water 2-1/2 teaspoonfuls
Quantity and frequency of feeding should be about as follows:
MONTHS FEEDINGS OUNCES INTERVALS
2d and 3d 7 to 8 3 to 4 2 or 3 hours
Formula for period from the fourth to the twelfth month:
Cream 6 to 8 ounces
Milk 2 to 3 ounces
Water 10 ounces
Milk-sugar 5 to 6 teaspoonfuls
Lime-water 2 to 3 teaspoonfuls
Quantity and frequency of feedings should be about as follows:
MONTHS FEEDINGS OUNCES INTERVALS
4th, 5th, and 6th 5 to 6 4 to 6 3 to 3-1/2 hours
7th, 8th, and 9th 5 6 to 7 4 to 4-1/2 hours
10th, 11th, and 12th 5 6 to 8 4 to 4-1/2 hours
The above formulas for infant-food are the best that can be made from
ordinary cow's milk.
The milk-sugar and the lime-water herein named can be purchased at any
first-class drug store.
[Sidenote: Avoid too frequent feeding]
These tables are not given as exact. The mother should exercise careful
vigilance and judgment, especially in reference to the quantity of each
feeding, and the frequency. The moment the child shows symptoms of
overfeeding, which symptoms are usually evidenced by vomiting or
discomfort, the quantity of cream and the amount at each feeding should
be reduced. In fact, it is healthful, and often necessary for the child
to allow it the opportunity to get hungry. The digestion of many a baby
is totally ruined by continuous feeding, which is done out of motherly
sympathy, or merely to keep it quiet.
[Sidenote: Importance of cleanliness in preparing child's food]
The mother or the nurse should exercise great care in the cleanliness
and the hygienic preparation of children's foods. Milk should be fresh,
and of the very best. It should not be left uncovered or exposed. It
should be kept continually on ice until ready for use. The cream should
be taken from the top of the bottle, or from fresh milk. This insures
better quality of butter-fat than is generally supplied in ordinary
commercial daily cream.
As the child advances in age, whole milk, cereal gruel, and egg mixture
(two whites to one yolk) may be administered according to the child's
normal appetite and digestion. The egg may be prepared by whipping the
whites and the yolks separately, adding to the yolk a teaspoonful of
cream and one of sugar, then whipping the beaten whites into this, and
serving.
CONSTIPATION
The stools of natural, healthy children should be bright yellow and
perfectly smooth. If grainy and soft, food should be made richer. If in
curds, it evidences too rapid coagulation; therefore an alkali should be
added. If the stools are white and oily, it indicates an excess of
cream. If hard and dry, it indicates an insufficient amount of cream.
If green, reduce the quantity of milk, or omit it altogether, and
increase the quantity of barley-water.
The majority of bottle-fed children suffer greatly from constipation,
caused largely by the milk, or the failure to modify the milk properly,
or to make it contain the constituent elements of breast-milk. This
condition can be relieved by giving the child sweet orange juice every
night and morning, or the juice from soaked prunes, if preferred. This
should be administered in quantities ranging from a dozen drops to two
or three teaspoonfuls, according to the age of the child and the
severity of the condition. Intestinal congestion can often be relieved,
however, by giving the abdomen gentle massage, preferably with a rotary
or kneading motion.
In cases of diarrhea, infants from three to eight months old should be
given first an enema, and then a diet entirely of boiled milk mixed
with rice or barley-water.
EXERCISE
All infants need some exercise. They should be gently rubbed and rolled
about after the morning bath, before they are dressed. There is nothing
more healthful than exposure of the baby-skin to fresh air in a normal
temperature.
CLOTHING
Next in importance to the food of the infant is its clothing. The usual
style of dressing babies the first three months of their lives is
positively barbaric; not that it imitates uncivilized people, but
because it evidences the grossest ignorance and cruelest vanity. The
mother seems to have no way of expressing her pride in her child except
by bedecking it with elaborate garments. These usually consist of three
long skirts, two of them attached to bands which are fastened around
the body. The weight of this clothing prevents the free use of the
baby's feet and legs, putting it into a kind of civilized strait-jacket,
thus preventing it from exercising the only part of its anatomy that it
can freely move.
It is nothing uncommon to see a beautiful baby sore, irritated, and
broken out with heat all over its little body by being heavily enveloped
in barbaric rags. The child, therefore, is made to suffer merely that it
may please a proud mother, and conform to an ignorant custom a thousand
years old.
The only purpose clothing should serve is that of bodily warmth. When it
is made the instrument of painful adornment it is serving the same
purpose as "rings in the ears and bells on the toes," and the mind of
the mother who thus afflicts her child is in the same class as that of
the ignorant barbarian whom she imitates.
TEMPERATURE OF BABY'S FOOD
It should be remembered that all liquid food for a child up to twelve or
fifteen months old should be administered at a temperature no lower than
blood-heat. The liquid mixtures named herein may be made in advance of
the needs, and placed upon ice merely to preserve them, but should be
warmed to a temperature of at least ninety-nine degrees Fahrenheit
before administering to the child.
Pure water should be given to all children from the time they are two
weeks old.
BANDAGE
The bandage should be removed about the close of the third month.
EMACIATION
In case of slight emaciation or lack of fat, the child should be given
an olive-oil rub once or twice a week, rubbing gently into the skin
about one teaspoonful of oil.
GENERAL INSTRUCTIONS FOR CHILDREN AFTER ONE YEAR
All children, whether breast-fed or bottle-fed, are subject to
practically the same health rules after they are about one year old.
Therefore I will now consider all children in the same class, and lay
out for them what may be termed general instructions in health and
hygiene.
Care should be exercised to omit from the diet of children just
beginning to take solid food, all articles that will not dissolve
readily without mastication.
GENERAL DIET FROM AGES ONE TO TWO
The diet from the first to the second year should consist of:
Baked apples
Baked potatoes--sweet or white
Cereal--limited quantity (thoroughly cooked)
Cream soups--home-made, such as:
Cream of celery Onion
Potato Rice
Tomato, etc.
Eggs
Milk
Pulp of soft ripe fruits
Vegetables--thoroughly mashed, such as:
{Asparagus
Fresh {Squash
{Spinach
The above vegetables contain much cellulose or pulp which should be
entirely discarded, leaving only the meat or purée; but to the child
from eleven to fifteen months old, they should be administered in very
limited quantities.
SIMPLICITY IN FEEDING
Especial attention should be given to simplicity in feeding:
1 Avoid giving too many things at the same meal; from three to four
articles at one time are sufficient
2 Mothers should be especially cautioned against giving a child
bread made with yeast, or baking powder, and against the old diet of
milk toast
3 All meat, flesh food, stimulants or narcotics of every kind should
be omitted from the diet of children
4 The crowning mistake of the doting mother is often made in feeding
her child from the conventional table, on such things as weakened
coffee or tea, meats, and condiments
5 The custom of giving children an excess of sweets has ruined
millions of little stomachs, and has given them a heritage of
dis-ease and suffering before they have entered their 'teens
6 All condiments, such as pepper, salt, vinegar, pickles, and all
pungent things should be eliminated from the diet of children--the
taste of the child is very susceptible to cultivation, and with very
little encouragement it will accept things that have no place in the
human economy, and which are positively harmful
7 When a child begins teething, it may be given a small piece of
hard water-cracker with safety
If the above rules are observed, it is reasonable to assume that normal
hunger of the child will guide it very correctly in selecting,
proportioning, and combining its food through the period of childhood
until it enters the period of youth.
OLD AGE
[Sidenote: Necessity for old age diet]
There seems to be two critical periods in every life--the ages of thirty
and sixty. If the sixtieth year can be turned with good digestion,
normal assimilation and excretion, it is fair to assume that with
reasonable care the century mark may be easily reached. It is also
reasonable to assume that experience will have taught most thoughtful
people what to eat and what not to eat, but the mortality tables of
nearly all civilized countries, of which the writer has made a careful
study, prove that a majority of people do not reach their sixtieth year,
and but a very small per cent of those who do are blessed with good
digestion. Therefore an old age diet is quite as important to the
student as infant feeding.
For purposes of convenience, I will put all cereal products, legumes,
and white potatoes in the starch or bread class, and henceforth they
will be referred to as such.
[Sidenote: Meat and bread produce old age]
The majority of disorders that mark the difference between youth and age
may be traced directly to the overconsumption of meat and bread,
especially cereal starch. The hardening of the arteries, the stiffening
of the cartilage, the enlargement of the joints, and the general lack of
flexibility throughout the body is due almost wholly to the
overconsumption of these two staples.
[Sidenote: Uric acid in rheumatic conditions]
Uric acid is always present in gouty and rheumatic conditions, but it is
there as Nature's defense against our sins, and not as a primary cause.
Meat is not the cause of uric acid as has been popularly taught. Uric
acid is one of the constituent elements of all animal bodies, and when
the normal supply in the human body is supplemented by that which is
contained in the body of the animal upon which we prey, we are
oversupplied. This is as far as meat-eating contributes toward uric acid
poisoning.
[Sidenote: Soluble starches desirable]
When the body is young and growing, it can consume and appropriate a
considerable quantity of starchy or structural material, but when it is
fully grown, or has turned forty, it can subsist healthfully upon a diet
containing only from three to five per cent of starch, and as one
becomes older the more soluble forms of starch should be taken, such as
the starch contained in green peas, beans, and corn, which, immature, is
readily soluble and assimilable. The starch in the banana is also easily
appropriated and easily oxydized, and will be found to agree with many
who cannot eat starch in any other form without producing fermentation.
After the fiftieth year the diet becomes more and more a factor needing
special attention in the daily regimen, both as to selection and
quantity; and with advancing age the quantity of food should be
gradually reduced until the minimum which will support life healthfully
is reached.
[Sidenote: Importance of diet with advancing age]
In old age the diet should be governed by the same general rules as
those of younger people; that is, elderly people should select, combine,
and proportion their food according to temperature of environment,
labor, and age. Those performing manual labor can use and eliminate food
material which would produce uric acid and other poisons in the body of
the sedentary worker.
THREE PERIODS OF OLD AGE
[Sidenote: Diet from fifty to sixty]
Old age may be divided into three periods. From fifty to sixty the diet
should consist of a very limited quantity of bread products (not more
than two per cent); fresh green vegetables, fresh mild fruits, nuts, a
normal quantity of milk and eggs, a limited quantity of sugar, and a
moderate amount of fats.
[Sidenote: Diet from sixty to seventy]
From sixty to seventy the amount of cereal starch should be reduced to
one per cent, or not more than two per cent, while the other articles
named may be taken as suggested from fifty to sixty, gradually
eliminating starchy foods, and increasing foods containing proteids,
casein, and albumin.
[Sidenote: Diet from seventy to one hundred]
Between the ages of seventy and one hundred, the same general
suggestions as those above laid out should be followed, eliminating
entirely all cereal products. The more soluble forms of starchy or
carbohydrate foods, such as potatoes, bananas, and green peas, beans,
corn, etc., may be taken. (See Lesson XIII, Vol. III, p. 632.)
The necessary amount of fats, albumin, casein, and proteids must be
governed by activity and temperature of environment.
The following are suggestions for one day's menu, in spring and summer,
age between fifty and sixty. Choice of menus may be exercised, but each
menu should be taken in its entirety.
MENU I MENU II
BREAKFAST
Melon or subacid fruit One or two very ripe bananas,
One egg--coddled with figs, cream,
A potato or a very little and nuts
coarse bread Choice of fruit--non-acid
A glass of clabbered milk or Two glasses of milk
buttermilk
Two tablespoonfuls of raisins,
with cream and nuts
LUNCHEON
Choice of peas, corn, beans, Choice of carrots, parsnips,
or creamed onions beans, squash, or asparagus
Eggs or buttermilk A baked sweet or a white
A baked potato potato
A salad or something green, A glass of buttermilk
with nuts Cream cheese, dates, and
A banana, with cream, nuts nuts
and dates A very small portion of
green salad, with grated
nuts
DINNER
One fresh vegetable--spinach, A green salad
cooked ten minutes Two fresh vegetables
One egg or a very small A sweet or a white potato,
portion of fish with sweet butter
A baked potato A glass of sour milk
Choice of dates, figs, or
raisins, with cream cheese
and nuts
In cases of constipation, two or three tablespoonfuls of coarse wheat
bran (cooked, if desired) should be taken with the breakfast and the
evening meal, and a spoonful just before retiring, taken in a glass of
water. Such fruits as plums, peaches, or berries should be taken daily,
just after rising and just before retiring.
The following are suggestions for fall and winter menus, for a person
between the ages of fifty and sixty:
BREAKFAST
Oranges, apples, pears, or soaked prunes
An egg and a small portion of either plain boiled wheat or rice
A very ripe banana, with nuts and raisins
NOTE: Sweet fruits may be taken instead of the acid fruits suggested,
and milk instead of eggs.
LUNCHEON
One or two fresh vegetables, such as carrots, onions, turnips,
cabbage, or beans
Celery or any coarse plant
A potato or a very small portion of corn
If not very active, the luncheon may consist of two glasses of
buttermilk and a spoonful of wheat bran.
DINNER
Choice of two fresh vegetables
A baked potato
Choice of fish, eggs, or buttermilk
Corn bread or a very small portion of coarse cereal
All fresh, watery vegetables should be cooked in a casserole dish.
A sufficient quantity of water should be drunk at each of these meals to
bring the moisture up to about sixty-six per cent of the meal--two to
three glasses.
These meals are mere suggestions, and are therefore subject to many
variations.
All green salads may be substituted for one another; all starchy
products--grain, potatoes, and legumes--may also be substituted for one
another.
ATHLETICS
[Sidenote: Every diet should be an athletic diet]
The diet for the athlete really differs but little from that which
should be taken by every person in normal health, the object in all
cases being to secure the greatest degree of energy from the least
quantity of food. In order to do this, the laws governing the selecting,
the combining, and the proportioning of foods should be observed. When
the digestive, the assimilative, and the excretory organs are properly
performing their functions, the object should be to gain the highest
efficiency in food with the least amount of loss or waste. Every diet,
therefore, should be made an athletic diet.
In dealing with the public at large, the work of the practitioner will
be confined very largely to prescribing for those who, by violation of
Nature's laws, have become dis-eased, or in some way physically
abnormal, and in these cases, of course, a remedial or counteractive
diet first becomes necessary.
[Sidenote: General diet for normal athlete]
In dealing with the athlete as a special class, however, we must
consider him as a normal creature, somewhere between the ages of twenty
and forty. We must also consider that his digestion and assimilation of
food, and elimination of waste are normal. Under these conditions, the
diet should consist of highly nitrogenous and proteid compounds, leveled
or balanced by the requisite amount of carbohydrates and fats.
[Sidenote: Quantity of fat required at different seasons]
If the athlete is training for action in summer, the quantity of fat
should be reduced according to temperature or climate. When the
thermometer ranges in the seventies and eighties, one ounce of fat each
twenty-four hours would probably be sufficient, while if the mercury is
down in the twenties or thirties, from two or three ounces may be
required to keep up bodily heat.
The following are suggestions for summer athletic diet:
BREAKFAST
Fruit or melon
*Corn, or boiled wheat, with nuts and cream
Eggs, whipped, with sugar and cream--lemon juice flavor
LUNCHEON
Break from four to six eggs into a bowl, adding a heaping
teaspoonful of sugar to each egg; whip five minutes; while
whipping, add slowly one teaspoonful of lemon juice to each egg; to
this add half a glass of milk to each egg, and drink slowly
*Corn or a potato
DINNER
Fruit, berries, or melon
A salad of lettuce, tomato, and grated carrots; serve with dressing
of lemon juice, grated nuts and olive-oil
One fresh vegetable
An egg or tender fish
A baked potato
Buttermilk
[Footnote: NOTE: Corn to be prepared as follows:
Cut lightly from cob with a sharp knife and scrape down with a dull one;
serve uncooked with a little salt, sugar and cream.]
The following are suggestions for winter athletic diet:
BREAKFAST
A baked apple or an orange
One coarse cereal, with nuts and cream
Two eggs, either whipped or boiled two minutes
Very ripe bananas, with dates, nuts and cream (If bananas are not
very ripe, they should be peeled and baked) See recipe, Vol. III,
p. 677
LUNCHEON
Beans or lentils
Carrots, turnips, squash, or corn
Fish or eggs
A baked potato
Buttermilk
DINNER
Two fresh vegetables
A green salad, with oil
Omelet, with grated nuts
A banana, with nuts and cream, and either dates or raisins
Buttermilk
These menus, like those given for summer, are merely for the purpose of
suggesting selections, combinations, and proportions of food that will
meet the exigencies of temperature, environment, and work. The quantity
of food required will depend largely upon the size (physique) of the
individual, the severity of training, and the feats to be performed. It
is especially important that these suggestions be well considered at
least one day before engaging in any athletic event or work requiring
extraordinary physical effort, as the human body appropriates or uses
food from twenty-four to thirty-six hours after it is eaten.
[Sidenote: Exposure to extreme cold or exertion]
If one is to be exposed to extreme cold, an excess of fats should be
taken, beginning thirty-six hours before exposure. If much physical
effort is to be exerted, the diet should be balanced as to all nutritive
elements, with an excess of nitrogenous foods. In fact, these rules
should be observed by every one who desires to make feeding scientific,
and to make food his servant instead of his master, as our civilized
habits have a tendency to do.
SEDENTARY OCCUPATIONS
[Sidenote: Cessation of activity means disintegration]
Nature demands from every form of life a certain amount of activity or
motion. Any transgression of this law means disintegration. Rest is
merely the process adopted by Nature to reconvert matter into its
original elements. To whatever extent one ceases activity, Nature, under
normal conditions, inflicts this penalty.
[Sidenote: The penalty of civilization]
Man's civilized habits and customs have produced a class of workers who,
while at work, are deprived of their requisite amount of motion, and
who, therefore, pay the penalty by shortened periods of life, and by
numerous disorders which we have come to characterize as dis-ease. There
is but one method known to science by which these penalties may be
avoided, and by which the worker whose occupation must be sedentary may
become as healthful as his brother who can order his life in conformity
with Nature's laws. That method lies in the ordering of his diet.
[Sidenote: Dis-ease is merely congestion]
All dis-ease may be called _congestion_, or the failure of the body to
eliminate poisons and waste matter. The process of elimination is
assisted by activity (work or play). The accumulation of waste and
poisons in the body is measured or determined almost wholly by the diet.
[Sidenote: Diet governed by work]
The man who is swinging a pick or a sledge hammer in the open air may
eat or drink almost anything, because his powers of eliminating waste
are aided by his work. It follows, therefore, that those whose work is
of a sedentary nature must procure their nutrition from substances
containing the minimum of waste, and producing the maximum of energy,
and the quantity must be measured accurately by the demands of the
body, or autointoxication (self-poisoning) will result.
Intestinal congestion (constipation), which is almost universal among
sedentary workers, is caused in nearly all cases by consuming a quantity
of food in excess of the physical demands, and which cannot be thrown
off owing to the lack of exercise. It is at this point that science must
lay out the dietetic regimen so as to make it conform to the occupation,
or to the lack of physical activity.
The following are suggestions for a spring or summer diet for the
average sedentary worker:
BREAKFAST
Cantaloup, berries or peaches, with sugar and cream
An egg
One or two bananas, with nuts, cream, and raisins (Bananas should
be baked, if not very ripe)
LUNCHEON
Peas, beans, or asparagus
A heaping tablespoonful of nuts
A salad of lettuce and tomatoes, with nuts
A baked potato, tender corn, or a very little coarse bread
DINNER
Melon or cantaloup
Two tablespoonfuls of nuts
One or two fresh vegetables, including an ear of tender corn
Fish, eggs, or buttermilk
Plain ice-cream, if something sweet is desired
GENERAL DIRECTIONS FOR SEDENTARY WORKER
The student will recognize that in these menus the heavier foods are
prescribed sparingly, while the lighter or the more readily soluble
articles predominate. From these suggestions a fair idea of a fall and
winter diet can be drawn.
Indigestion, sour stomach (hyper-chlorhydria), constipation,
malassimilation, and general anemia are the disorders with which the
sedentary worker is most commonly afflicted.
In dealing with each and all of these conditions, including obesity,
which is often the result of sedentary habits, the first thing to be
done is to limit the quantity of food to the normal requirements of the
body, and in extreme cases a diet below the normal should be observed;
no one was ever made ill by underfeeding. Then, with proper care as to
the selection, combination, and proportions of food, and an increased
amount of exercise and deep breathing, the person of sedentary habits
should be made as healthy and strong as the outdoor worker in the fields
of manual labor.
CLIMATIC EXTREMES
In considering a diet to meet the requirements of climatic extremes,
either hot or cold, it is necessary to reckon from normality, both as to
climate and as to the health of the individual.
All the foregoing lessons, taken as a whole, are designed to teach one
method or theory, involving two principles:
1 Selections, combinations, and proportions of food that will
counteract and remove the causes of unnatural conditions called
dis-ease
2 Selections, combinations, and proportions of food that will bring
the body up to its highest degree of development and there maintain
it
Under normal conditions the temperature of the body may be thoroughly
controlled by feeding. The principal process of metabolism is that of
making heat out of the fuel given to the "human boiler." The amount of
heat, therefore, that a given quantity of food will produce is
determined very largely by the amount of resistance that is met from
natural environment.
[Sidenote: Amount of fat required in different temperatures]
The human body, under ordinary conditions, in a temperature of 60°
Fahrenheit, will use about two ounces of pure fat every twenty-four
hours. If the temperature should drop to 30° Fahrenheit, it would
require about three ounces of fat every twenty-four hours to keep the
temperature of the body at normal. Under certain conditions of exposure
it might require as much as five and even six ounces of pure fat to
maintain normal temperature of the body, and in the extreme north, where
the temperature ranges in winter from 25° to 30° below zero, the natives
often take as much as sixteen ounces of fat during the day. Fat being
the principal heat-producing element, it is, therefore, the most
necessary thing to consider in a temperature of extreme cold.
The student will readily understand that, in order to maintain a normal
standard of vitality and endurance, the selection of foods must be made
according to age, activity, and temperature.
For a person undergoing a reasonable amount of exposure, and working in
a climate where the temperature is ranging between 20° and 30°
Fahrenheit, the following menus, covering one day, may be suggested:
Immediately on rising, drink a cup of hot water, then take vigorous deep
breathing exercises, followed by a cool sponge bath and rub down.
BREAKFAST
(An hour later)
Add half an ounce of sugar to two or three eggs, and whip five
minutes; add a tablespoonful of lemon juice while whipping; mix
with this two glasses of rich milk
A tablespoonful of nuts
One very ripe banana, with cream
LUNCHEON
One fresh vegetable
Lima or navy beans
A salad, with either olive-oil or nuts
A baked potato or boiled wheat (A liberal supply of butter or
cream)
DINNER
A baked sweet potato
One or two vegetables
Eggs, or buttermilk, unskimmed
A baked white potato, with either olive-oil or butter
Dates, with cream cheese, or gelatin, with cream
As the temperature becomes lower, the amount of fats and proteids should
be increased according to exposure and activity.
The student should bear in mind that carbohydrates, proteids, and fats
are the most important factors in the winter dietary. Other articles can
be held level over a wide range of temperature, provided these three
staple nutrients are taken in the requisite proportions.
[Sidenote: Summer diet requires scientific consideration]
Nearly all people in normal health instinctively avoid heat-producing
foods in hot weather, and as in warm or hot climates people live more in
the open air, oxidation is therefore more perfect, and has a tendency to
aid elimination, so the errors of diet are not so serious. Nevertheless,
the food to be taken in hot climates, or the heated term of summer,
should receive scientific consideration.
Anthropoid life, of which man is the highest type, originated in the
tropics, and nearly everything necessary for his highest physical
development grew prodigally in that country. His natural or primitive
diet was nuts, fruits, and salads (edible plants).
Civilization has transplanted him in the north, and has laid heavier
burdens upon him, therefore he needs, in many instances, heavier and
different foods, such as the carbohydrates, proteids, fats, and the
albumin and the phosphorus in eggs.
As the temperature becomes warmer, the heat-producing factors, such as
fats and carbohydrates (starch and sugar), should be gradually reduced.
The following menus are suitable for the average person, in normal
health, between the ages of thirty and sixty, when the temperature is
ranging from 70° to 90° Fahrenheit:
BREAKFAST
Cantaloup, peaches, or berries
Very ripe bananas, with grated nuts and cream
A glass of milk
LUNCHEON
One whipped egg
A fresh vegetable
A teaspoonful of nuts
A lettuce and tomato salad
A baked sweet or white potato
DINNER
Peas, beans, asparagus, or corn
A salad, with grated nuts and carrots
A potato
One whipped egg
Half a glass of milk
A service of gelatin
These menus are mere suggestions, not invariable, and in following them
it should be remembered that all green salads may be substituted for one
another, and as a general rule such underground articles as beets,
carrots, turnips, and parsnips may be substituted for one another. Also
green corn, peas, and beans are in the same general class. (See
"Constipation," Vol. III, p. 761.)
Observation of these rules will give the student rather a wide range of
articles to draw upon in selecting a diet for the normal person.
LESSON XVII
NERVOUSNESS ITS CAUSE AND CURE
The nerves of the human body are the most important, the most complex,
and probably the least understood of any part of the human anatomy. In
conditions of health they are never heard from, therefore every
expression of the nervous system is a symptom of some abnormal physical
condition.
[Sidenote: True meaning of nervousness]
The usual term "nervousness" conveys to the mind of the average person
such conditions as sleeplessness, restlessness, lack of mental and
physical tranquillity, but to the trained mind of the food scientist or
physician, it means mental aberration, hallucinations, morbidity, mental
depression, lack of self-confidence, uncertainty, loss of memory, fear
of poverty, anticipation of accident, tragedy, death, insanity, and a
multitude of things that never happen. Language cannot adequately
describe or convey to the mind of another person the strange impressions
that sweep o'er the mind--the mental anguish caused by an ordinary case
of nervous indigestion. Those only who can understand why many good men
and women sometimes take their own lives, or commit some great crime,
are those who have experienced the same affliction.
If we could correctly interpret the various symptoms given to the brain
from the nervous system, and would heed these symptoms, the body might
be kept in almost perfect health under all conditions of civilized life.
[Sidenote: Relation of nutrition to nervousness]
The lack of fresh air and exercise is always told by nervous expression,
but the most important and significant message conveyed by the nerves at
the brain is that concerning food and general nutrition. Instinct often
leads us to fresh air and exercise, but with our food it is vastly
different. We acquire a taste for certain things; the habit grows upon
us, and though the nerves tell the story to our senses over and over, we
heed it not because we are held behind the bars of habit by the tyranny
of appetite. In this respect the tobacco fiend, the drug fiend, and the
food fiend are all in the same class.
CAUSES
Nervousness usually has its origin in disorders of the functions of
metabolism, assimilation and elimination. In other words, somewhere
between the time the food is first taken into the system, and the time
the poisonous débris of the food and the body waste is finally
eliminated, there are some grievous faults of function.
Some deficiency in the activity and in the secreting power of any of
the digestive organs; some defect in the assimilation of the finished
pabulum; some short-coming in the process by which oxygen is carried
through the system to convert the "end-products" into less toxic
substances for final excretion--any or all of these causes may conspire
to produce nervousness. These may again, in their turn, be due to causes
that arise within the mind, inhibiting the proper functional activity of
the body.
But overfeeding, or eating the wrong combinations of food, and lack of
proper elimination, are probably the most frequent causes of
nervousness. When we take into the system more food than the body
requires, there is bound to be a certain amount of it which cannot be
utilized to build tissue, or furnish heat, or supply mineral salts.
This excess food, under the influence of fermentative processes, breaks
down into various poisonous products. This is especially true of the
albuminous elements of the food. For these, in the heat and moisture of
the small intestine, rapidly undergo a process of rotting--this is
exactly what it is--and develop some of the most virulent organic
poisons known to man.
They exercise a profound depression upon all the physiological
functions, and cause an actual toxic degeneration of the nervous
protoplasm. This, in turn, causes nerve irritability, insomnia, and many
of those protean symptoms roughly grouped under the head of
neurasthenia.
To completely relieve the condition means that a thorough reform in
habits,--and particularly in dietetic habits--must be undertaken.
Excesses of every kind--even of play or work--must be stopped. All
possible sources of worry must be removed. Rest and recreation should be
made quite as important--in fact more so, than house-work or business.
Sleep, and plenty of it, should be secured at all costs. Eight hours are
none too many--although ten would be better.
Needless to say, the question of diet is of prime importance. The use of
tea, coffee, tobacco, alcohol, and all stimulant beverages, as well as
condiments, should be discontinued.
Plain, wholesome food--with an ample supply of lecithin (or nerve fat)
such as eggs, milk, olive oil, etc., should be taken liberally.
All sources of fermentation--especially those forms due to an excess of
starch, sugars, and acids, should be avoided. Careful attention should
be given to securing free bowel movement.
And, above all, an equable frame of mind should be cultivated; the way
to defeat this purpose is to overwork and worry in order to accumulate
the thing called property.
[Sidenote: Working for wealth alone defeats its purpose]
The desire to accumulate property has for its excuse immunity from work
at some future time so that we can enjoy life, but experience teaches
us that the physical cost of this effort defeats the very purpose for
which we are striving.
THE REMEDY
The victim of nervousness should first seek a complete change of
environment, and engage in pleasant, and, if possible, profitable
occupation.
[Sidenote: Therapeutic value of working for the public good]
Thousands of people become nervous wrecks by pursuing work for which
they have no natural taste or ability, and many become nervous from the
monotony of environment. This is especially true with women, and while
it is exceedingly difficult for countless housewives and mothers to
escape from this monotony, yet they can secure relief by becoming
interested in some work of a public or quasi-public nature, or by taking
up a "hobby" that has for its purpose some form of public good.
All people love the plaudits and esteem of their fellow-creatures, and
there is nothing that will relieve the monotony and bring that
satisfaction which all of us desire more quickly than earnest labor in a
worthy cause. Therefore, this is one of the first and the best remedies
for that character of nervousness caused by the monotony and narrowed
life of the average woman.
[Sidenote: The effects of wrong eating and drinking]
The most prolific cause of nervousness, however, is incorrect, unnatural
habits of eating and drinking, therefore, the logical remedy must be
found in simplifying, leveling, and making the diet conform to the
requirements of the body governed, of course, by age, occupation, etc.
The nervous person should eliminate from the diet acids, sweets (see
Lesson VIII, Vol. II, pp. 313 and 332), flesh foods, and all stimulating
beverages.
The following menus, with variations according to the available supply
of fruits and vegetables in season, should be adopted:
SUGGESTIONS FOR SPRING
Choice of the following menus:
MENU I MENU II
BREAKFAST
A cup of hot water Very little farina or oatmeal,
Two baked bananas with cream
Steamed wheat--cream A glass of buttermilk
LUNCHEON
Corn hominy, with butter A white potato, baked
or cream A large, boiled onion
Raisins, nuts, cream cheese Corn bread
One or two glasses of water A glass of milk
DINNER
A pint of junket One egg or a morsel of fish
Bran gems A baked potato
A coddled egg (For bran Choice of carrots, parsnips,
meal and coddled eggs, or onions
see Vol. III, pp. 677 and (A green salad or spinach
683) may be eaten at this
Hot water meal, if desired)
One or two glasses of water should be drunk at each of these meals.
If there is a tendency toward constipation, a liberal portion of wheat
bran, thoroughly cooked, should be taken at both the morning and the
evening meal.
Bran possesses valuable nutritive properties, such as mineral salts,
iron, protein and phosphates, and it harmonizes chemically with all
other foods.
SUGGESTIONS FOR SUMMER
BREAKFAST
Melon, or any mild subacid or non-acid fruit, such as pears, baked
apples, sweet grapes, very ripe peaches, Japanese plums, or
persimmons
Choice of whipped egg or junket
A banana--natural, or baked, if the digestion is slightly impaired
LUNCHEON
A fresh green salad, such as celery or lettuce, with oil or nuts
Onions, uncooked
A whipped egg
Carrots, peas, or beans
DINNER
Corn, carrots, peas, beans, or squash
Half a cup of plain wheat bran, cooked
A baked potato
A glass of water
SUGGESTIONS FOR FALL
In adopting the two-meals-a-day system, the noon meal should be omitted.
This gives the stomach and the irritated nerves a rest, and creates
natural hunger which augments both digestion and assimilation. (See
Lesson XIII, p. 630).
BREAKFAST
Melon or peaches
A very ripe banana, with soaked prunes and cream
A spoonful of nuts
One or two spoonfuls of whole wheat, cooked very thoroughly
One egg, prepared choice--preferably whipped
One glass of water
A green salad or some sweet fruit may be eaten at noon if very hungry.
DINNER
Squash or pumpkin, cooked en casserole
Fresh string beans
A baked sweet potato
One or two tablespoonfuls of nuts--choice
Junket or gelatin
A glass of water
SUGGESTIONS FOR WINTER
FIRST DAY: On rising, drink two cups of cool water, and devote from five
to ten minutes to vigorous exercises and deep breathing.
BREAKFAST
A cup of hot water or thin chocolate
A small portion of boiled wheat
One exceedingly ripe banana, eaten with cream
One or two eggs, whipped--cream and sugar added
One or two figs, with cream and either nuts or nut butter
LUNCHEON
Two eggs, whipped; add a flavor of sugar, orange juice, and a glass
of milk
A cup of hot water
DINNER
Turnips, carrots, parsnips, onions--any two of these
A baked potato or baked beans
A small portion of fish, white meat of chicken, or an egg
Just before retiring, take exercises as prescribed for the morning, and,
if constipated, two or three tablespoonfuls of wheat bran.
SECOND DAY: The same as the first, slightly increasing the quantity of
food if hungry.
THIRD DAY: The same as the second, adding one or two baked bananas to
the morning meal, and varying the vegetables according to the appetite
for the noon and the evening meal. Nearly all vegetables such as
turnips, beets, carrots and parsnips may be substituted for one
another.
FOURTH DAY:
BREAKFAST
Tokay or Malaga grapes
A cup of hot water
Two eggs, lightly poached, or a very rare omelet
A whole wheat muffin or a bran gem
A cup of chocolate
A liberal portion of wheat bran (one-fourth oatmeal), cooked and
served as an ordinary cereal, eaten with butter
LUNCHEON
Choice of either _a_ or _b_:
_a_ Two eggs, prepared as follows: Break into a bowl. Add a
teaspoonful of sugar to each egg. Whip five minutes very rapidly
with a rotary egg beater. Add a glass of milk and a teaspoonful of
orange juice to each egg
_b_ A quart of milk and half a cup of bran
One baked banana
DINNER
Any green salad--celery or shredded cabbage (very little), with salt and
nuts
Choice of any two fresh vegetables
Choice of:
_a_ One or two exceedingly ripe bananas, baked, eaten with butter or
cream
_b_ Figs or raisins, with cream
A glass of water
Exercise the same as prescribed for the first day.
FIFTH DAY: The same as the fourth day.
SIXTH DAY: The same as the first, repeating these menus for a period of
three or four weeks.
The nervous person should eat very sparingly of bread and cereal
products, with the exception of bran and a few coarse articles, such as
flaked or whole wheat or rye, and these should be taken sparingly while
under treatment.
A generous quantity of water should be drunk at meals, and mastication
should be very thorough.
If the body is overweight or inclined toward obesity, the diet should
consist of fewer fat-producing foods, such as grains, potatoes, milk,
eggs, and an excess of vegetable proteids. If underweight or inclined
toward emaciation, the fat-producing foods should predominate.
Under all conditions of nervousness the patient should take an abundance
of exercise and deep breathing in the open air, and sleep out of doors,
if possible. An abundance of fresh air breathed into the lungs is the
best blood purifier known, and if the blood is kept pure, and forced
into every cell and capillary vessel of the body by exercise, the
irritated nerves will share in the general improvement.
The cool shower or sponge bath in the morning, preceded and followed by
a few minutes' vigorous exercise, is a splendid sedative for irritated
nerves.
RECREATION
The nervous person should divide the day as nearly as possible into
three equal parts--eight hours' pleasant but useful work; eight hours'
recreation, and eight hours' sleep.
[Sidenote: Necessity for true recreation]
Under modern civilized conditions the majority of people do not seem to
understand recreation. The summer seashore resorts, with their expensive
attractions and whirling life, the great hostelries in the hills and
mountains, and the lakes where thousands of people congregate, entail
upon them certain duties, anxieties, expectations, disappointments, and
often financial strain that deprive these places of all features of
recreation, and make the sojourn there one of labor and strife. The real
purpose that takes most people to these resorts is to be seen; to "star"
themselves before the multitude, which in its last analysis is a kind of
vanity, and it is obvious that from any effort in this direction no
recreation can be obtained.
The nervous person should seek a few congenial and thoughtful
companions, and get back into the great heart of nature where
everything moves in obedience to supreme law. Associate intimately with
animals; study their habits, and notice how they respond to kindness;
admire their honesty; analyze the love and fidelity of a dog. This is
true diversion and recreation. This defines the purpose of life, if
there be purpose behind it. This draws a sharp distinction between the
condition that makes nervousness and the condition that makes honest,
thoughtful, useful human beings.
LESSON XVIII
POINTS ON PRACTISE
INTRODUCTION TO POINTS ON PRACTISE
The preceding lessons were written through a period of many years'
active practise in treating dis-eases by scientific feeding. They were
intended as a normal course to qualify doctors, nurses, and those who
wished to treat dis-ease by this method. However, the demand for this
class of information has come from people in every walk of life,
therefore the lessons, and all technical matter composing this entire
work have been most carefully revised and rewritten in simple language
so that any person of ordinary intelligence can comprehend them.
The following lesson is intended for the guidance of the practitioner in
beginning his work in this branch of the healing art.
Inasmuch as nearly all human ills are caused by errors in eating, the
preceding lessons have been confined almost wholly to dis-eases that
originate in the digestive organs.
Lesson XVIII
POINTS ON PRACTISE
[Sidenote: Dietetic treatment is reconstructive]
There are a great many abnormal conditions of the human body classed as
dis-eases that bear a very remote relation to diet, but in practise the
student will soon learn that many of these conditions, which have not
been considered in these lessons, will entirely disappear when the diet
is perfected. This is true because dietetic treatment, based upon the
fundamental laws of nutrition, is reconstructive, hence every part of
the anatomy shares in the general improvement.
[Sidenote: Scope of scientific feeding]
There are many logical arguments to support the theory that there are no
incurable dis-eases. There are many cases, however, where the vitality
has become so low that recovery from dis-ease is impossible, but if the
patient could be taken in time, the correct diagnosis made, and the
proper food, air, and exercise given, Nature would begin her work of
rebuilding at once. In view of these facts it is somewhat difficult to
fix a limit to the scope of scientific feeding.
SUGGESTIONS FOR THE PRACTITIONER
[Sidenote: The value of letters]
The science of prescribing diet is a work that can be best conveyed to
the patient in writing, hence one of the first and most important things
for the new practitioner to do is to study the art of polemics--acquire
the ability to write plain, convincing literature and letters. This is
one of the greatest arts within the scope of human learning, and is
probably susceptible of greater development than any other branch of
human endeavor.
Every person has his own individual method of expression that should be
preserved and cultivated. Select some good author and copy his logic,
but not his language. For this purpose I would recommend the works of
Henry George, the great economic philosopher--and probably one of the
greatest polementitians that ever lived.
[Sidenote: Writing is mental calisthenics]
The student should begin by taking up some simple branch or certain
subject of his work, and writing a short argument or essay upon it,
using every fact that he can possibly command to convince imaginary
readers of the correctness of his theories. Select a new subject and
write something on it every day. This is merely mental calisthenics, and
after a month's training the thoughts and the language will flow with a
freedom that will enable the student to write just as he feels.
[Sidenote: A booklet describing your work]
It would be well to arrange an argument based upon each lesson
separately, dividing it into short chapters. These arguments or essays
should be logically arranged to form a booklet, with proper title, as
such representative literature is vitally necessary to the growth and
the success of your work. It will also be found that this will be
splendid mental exercise, and will serve well in presenting your work,
either orally, or by letter.
[Sidenote: The personality of the writer]
Every one should endeavor to be original in his literature; in other
words, no special effort should be made to quote any "authority" or to
copy the style of other writers. Put your own personality into your
work, for the most successful writer is not always the one who uses the
most learned, polished or scholarly language, but the one who can convey
his thoughts to the minds of others in the simplest and the most
comprehensive language.
Language at best is but a vehicle for conveying the thoughts of one
person to the mind of another, and while there are accepted standards in
literature and letters, from which one should not make too radical a
departure, yet the ability to present one's convictions, or position
convincingly should be of first consideration.
The most important thing in writing is to have something to say; then to
say it so that it can be understood.
VALUE OF EXPERIENCE
Experience is the only method by which theory can be converted into
knowledge. The best possible source of information, therefore, is
personal experimentation. If the student should have any disorder,
especially of digestion and assimilation of food, or elimination of
waste, he should experiment upon himself along the lines laid out in
this course. He should keep an accurate record of selections,
combinations, and proportions of food, with results or symptoms. He may
thus be able to arrange menus for himself, even more effective than
those given as examples or guides throughout the course.
If there are no personal disorders that will permit of such experiments,
then they should be made upon some other person with whom the student is
sufficiently familiar in order that accurate information concerning the
results may be secured.
Though the student may be normal and healthy, it is possible to make
many valuable experiments in regard to special adaptations of diet, such
as combinations to induce natural sleep; to produce and to relieve
constipation and diarrhea; to produce excessive body-heat when exposed
to cold, or the minimum of heat in summer, or in warm climates.
VALUE OF DIAGNOSIS
Correct diagnosis is one of the most important factors in the practise
of applied food chemistry, and when a correct diagnosis has been made
the remedy will suggest itself if the student has a thorough
understanding of causes.
[Sidenote: Causes sometimes very remote]
In diagnosis it is often necessary to ascertain the patient's general
habits of eating during the few years prior to the appearance of the
disorders. As an example, rheumatic conditions are often superinduced by
an overconsumption of starch, usually cereal starch and acids. This
overindulgence may have continued for several years before the
appearance of any rheumatic symptoms. The primary causes being residual
in the body, exposure, low vitality, or extreme climatic changes may
give expression to them in the form of rheumatism, or some kindred
trouble.
[Sidenote: Value of limited feeding]
After determining the causes, a diet should be designed which will
counteract existing conditions. This may usually be accomplished by
limiting the quantity of food somewhat below the demands of normal
hunger. This will give the digestive organs less work to do, and the
body an opportunity to take up or consume any excess of food matter that
may have become congested. In cases accompanied by loss of hunger, it is
sometimes necessary to put the patient upon an absolute fast from one to
three days, but in the majority of cases a semi-fast is best,
prescribing light, nutritious foods of a remedial character.
EDUCATE YOUR PATIENT
In beginning treatment each patient should be made acquainted with the
fact that the radical change in diet may bring slight discomfort. While
the system is adjusting itself to the new regimen, there is usually a
slight loss of weight and a feeling of weakness or lassitude.
[Sidenote: Curing a slow process]
It should be impressed upon the mind of the patient that regaining
health and strength is in reality a process of growth or evolution,
hence slow and gradual; that when one has violated the laws of health
for many years, Nature will not, or probably cannot forgive all these
sins and repair all these wrongs in a month or two. However, when one
gets in harmony with the physical universe, and conforms to the laws of
his organization, Nature will construct (cure) much more rapidly than
she formerly destroyed (produced dis-ease).
[Sidenote: The patient should agree with the diet]
The practitioner may have many cases that for some seemingly mysterious
reason will not respond to a perfectly natural diet and will, therefore,
be called upon to change the diet from time to time in the vain hope of
finding combinations of food that will agree. In these cases the student
should not be led to deviate too far from what he knows to be a natural
and chemically harmonious regimen. If such a diet does not produce the
desired results, it is not always the fault of the food, but the fault
of the patient. If the food is right, and does not agree, it is the
patient that is wrong, hence the logical thing to do is to make the
rebellious patient agree with the food, instead of searching for a food
to agree with the patient.
These facts should be impressed strongly upon the mind of the one under
treatment, and he should be prevailed upon, if possible, to conform
strictly to a correct diet until Nature is given time and opportunity to
bring about an adjustment between the individual and his food.
It has been the custom of the medical profession for centuries to shroud
its work in mystery, to write prescriptions in a dead language, to keep
patients in ignorance of the remedies being applied. This seems to be
necessary, probably because an intelligent discussion of allopathic
drugs, their sources and their constituent elements would, no doubt,
prove fatal to their administration. The food scientist should follow
exactly the opposite course. He should make a very careful diagnosis,
taking into account the diet, habits of exercise and exposure to fresh
air prior to the appearance of the dis-ease, as well as at the time of
treatment. By giving the patient a thorough understanding of your work,
you gain his confidence and faith, which wield a very powerful influence
over the body.
EFFECT OF MENTAL CONDITIONS
[Sidenote: Worry or fear causes stomach trouble]
A very careful examination should also be made of the mental conditions.
Worry, fear, or anxiety often produce serious digestive trouble which
is generally attributed to other causes, and which should be treated
very differently from the same trouble caused by errors in eating.
During my professional work many patients have come to me laden with
fear, caused by the thoughtless or perhaps reckless statement of some
physician. It is indeed as great a crime for a doctor to pass the
"sentence of death" upon a man who comes to him for help as it would be
for the judge of a court to pronounce the death sentence upon a prisoner
without hearing the evidence, and some day when the power of the mind or
suggestion is understood, it will be so considered.
[Sidenote: What Christian Science has done]
It is impossible to fully estimate the effects of fear on the human
body. Each year, I become more and more impressed with the fact that
fear is one of the most potent factors in the cause of dis-ease.
Christian Science has relieved thousands of people through the simple
presentation of a philosophy that induces the individual to throw off
this burden of fear. It matters not whether this burden is cast upon the
Gentle Nazarene or John Doe, the fact that it has been disposed of often
leads to relief and recovery. Christian Science has done the world a
great service--it has put out the fires of an orthodox hell by pouring
into it orthodox medicine.
With a clear knowledge of the powerful psychological law, and the laws
of human nutrition, the student has at his command two of the greatest
forces in Nature for the relief of human suffering.
PUBLICITY
[Sidenote: Value of truthful advertising]
Judicious and truthful advertising is another important factor in the
success of the food scientist. Advertising has been considered unethical
by medical men for years. It has been discredited, not because it is
wrong, or because there is any harm in telling the public the truth
about one's business, but because so many spurious nostrums and patent
medicines were exploited by "quack" doctors, that the respectable
physician deemed it best to adopt the other extreme in his effort to
keep entirely out of this class.
Advertising, however, is rapidly acquiring a more honest and upright
character. The best magazines and some weekly newspapers will no longer
accept advertisements of a questionable character, especially regarding
medical remedies. Many of these excellent publications go so far as to
vouch for and guarantee the honesty of everything exploited in their
pages. Such methods are gradually purifying the advertising atmosphere.
[Sidenote: Advertising both virtuous and necessary]
There is no logical reason why anybody who has a virtuous and useful
article, or who has discovered anything in the realm of science that
would be a benefit to humanity, as well as a profit to himself, should
not make it known as widely as possible through the instrumentality of
advertising.
In preparing advertising literature, whether for magazines, booklets, or
letters, facts and truth concerning your work are all that is necessary.
No statement should be made that can in any way jeopardize your
reputation; nothing should be stated or claimed that cannot actually be
made good.
For many years it has been my policy to keep my advertising
conservatively below the full limit of facts; in other words, the whole
truth concerning that which can be accomplished by scientific feeding
sometimes seems so startling to the lay mind that the experienced
advertiser will not state it as it really is.
A patient of mine who had been in a wheel chair for twelve years, and
afflicted for twenty years with locomotor ataxia, was so much improved
within a year's time that he walked from Brooklyn to my office in New
York City to exhibit himself. He gave me a testimonial letter and the
privilege of using it in my advertisements. I wrote up the facts in
regard to his case and submitted them to my agent, who was an expert
advertiser, and he advised me not to state the facts as they were; the
public, he contended, would not accept them as true.
BE COURTEOUS AND TOLERANT
It is almost impossible to estimate the moral effect of a broad-minded,
tolerant and courteous attitude toward others engaged in the practise of
the healing art. Medical doctors seldom agree, especially those of
different schools. They accuse each other of ignorance and
incompetence, and the public is sometimes inclined to concede that they
are right.
In certainty and in truth one has confidence and strength which is
always conducive to tolerance. The food scientist, knowing the laws of
cause and effect in regard to nutrition, and knowing the proper use of
natural methods of diet and hygiene in the prevention and the cure of
specific dis-eases, needs neither to dispute with a fellow practitioner,
nor to argue with his patient. He can afford to state his position and
quietly allow Nature to prove his claims.
LESSON XIX
EVOLUTION OF MAN
The following lessons, while they do not treat
directly of either the chemistry of food or the chemistry of the body,
are so closely allied to these subjects that this work would not be
complete without them.
LESSON XIX
EVOLUTION OF MAN
WHAT IS EVOLUTION?
If a resident of a city, who is not familiar with modern farm machinery,
should see a grain-binder at work, he would be impressed with the skill
and the ingenuity of man. In all probability he would think that the
machine was the product of one inventive mind. In this, however, he
would be mistaken. The reaper in its modern form is the result of
gradual development or growth.
[Sidenote: An example of evolution]
The earliest method of gathering grain was pulling it up by the roots.
Later, as cutting tools were invented, a rough knife was used to sever
the stalks just above the ground. An improvement upon this method was
the cycle; then came the scythe, then the cradle; and next came the
mower which was operated by horse-power. From the mower was developed
the self rake, which bunched the grain so that the hand-binders could
work with greater facility. The next improvement was a self-binding
machine. In the present machine we have all of these and many other
improvements, which give greater speed with less waste of labor and
time.
This development of the grain-binder is a process of evolution. In order
to understand a machine so as to use it intelligently, or to make
improvements upon it, it is necessary not only to know the machine as it
actually is, but also to know the history of its development up to its
present form.
[Sidenote: To know man is to know evolution]
The story of the evolution of a machine is, at best, but a crude
illustration of the evolution of man. Nevertheless, the conclusion is
the same. If we are to understand man, we must study not only his
present physical and mental state, but also the history of his
development. Yet those whose work is concerned directly with
man--whether they be teachers, guiding the growth of the child;
statesmen, formulating the laws and regulations by which men are to be
controlled in their public actions; or physicians, who are supposed to
instruct and to guide men in the care of their physical well-being--are
often densely ignorant of the most rudimentary knowledge of the
evolution of man as it is now known and understood by the leading
scientists of the world.
Our entire system of education, our ideas of health and dis-ease, our
social customs, the principles of our form of government; our ideas of
right and wrong, of rewards and punishments, are all fundamentally
concerned with the evolution of man, and when this knowledge is studied
with as much application as are the ancient languages, we may expect to
see humanity progress at a rate hitherto unknown.
[Sidenote: Significance of the term "evolution"]
The evolution of man has been very much misunderstood. The term
"evolution" is a broad one. It may refer to the growth of the
individual, or to the race. It may mean the development of strictly
physical organs, or of mental habits, of social customs, or of material
products of man's genius, as the great works of civilization in the form
of recorded learning, and the wonderful products of man's building
ingenuity as seen in modern cities.
The subject of the evolution of the human race may be grouped into three
general kinds of development or growth:
1 The development of the physical man
2 The development of the mind
3 The development of custom and of external civilization
Evolution in these three directions has taken place simultaneously. The
mind and the body depend upon each other for their life and actions;
while customs are merely the product of many minds working together and
communicating their ideas to each other.
* * * * *
The human race is but the sum of the individuals composing it. We cannot
consider the development of the individual without considering him in
his relation to the race, neither can we understand the development of
the race without understanding the growth of the individual.
[Sidenote: Difference between inherited and acquired characteristics]
One distinction too often overlooked by those who are not familiar with
physiological science is the difference between actual physical
inheritance and external customs. I wish to dwell at length upon this
distinction, because a lack of understanding upon this point has been
the source of many errors of judgment on the part of those who have been
interested in the subject of physical training and food science.
At birth the individual inherits an organism with certain tendencies,
both physical and mental, but this inheritance should not be confused
with the physical habits which the child acquires by training from its
parents and its associates. Thus, the child may inherit a brilliant
mind, a weak stomach, or a sixth finger, but the child does not inherit
a liking for broiled lobster, or a fondness for golf, or for driving an
aeroplane. These are acquired and developed as habits, the same as the
child would learn English or French, or would cultivate a fancy for
parting his hair in the middle, or on the left side.
THE THREE GREAT PROOFS OF THE EVOLUTION OF ANIMAL LIFE
At the present time scientists are agreed upon the general theory of the
evolution of man. The discussions pro and con regarding this, which
exist today, are either discussions of minor points which have not yet
been clearly worked out, or are the discussions of people who have
grasped only a portion of the idea of evolution, and who are ignorant of
its broader conception and of the facts which science has brought to the
light of day.
The three great proofs of evolution are:
1 The actual history of the past recorded as fossils in the rocks
and in the relics of pre-historic races
2 The existence in the world today of a range of animals and plants
which shows living examples of earlier types
3 The repetition of the development of man as found in the growth of
the individual
These three separate records of the development of living beings are
considered by scientists as a most conclusive proof of the truth of
evolution. Recorded as fossils in the rocks, we find the story of the
development of all life upon the earth, from its simplest to its highest
forms of plants and animals that live today, among which is man.
[Sidenote: The earliest forms of animal life]
The first forms of animal life were, in all probability, minute
one-celled organisms; these left no visible fossil remains. As soon as
animals developed hard parts in their bodies, such as shells and bones,
we find a record of their existence as fossils. The earliest recorded
forms of life were various kinds of sea-creatures, of which the modern
crustacea (lobsters, etc.), snails, clams, and various shell-fishes are
types. Later were developed boneless fishes, on the order of skates.
After these came true fishes; then amphibia (frogs, etc.); then
reptiles, birds, and, last of all, mammals, including man.
The facts are the same, whether we take the history of the successive
forms as recorded as fossils in the rocks, or the living representatives
that remain to tell the story in another form.
[Sidenote: The single cell is the nucleus]
The third proof, which is the story of evolution recorded in the growth
and development of the individual, is yet more interesting. As life
developed from simpler forms, each individual animal or plant became
more complex, or carried a little further the process of growth. But the
method of reproduction of new individuals remained fundamentally the
same. Each individual began, like its ancestors, as a single-cell being.
By the process of nutrition these single cells in each case would grow,
divide, and produce various tissues and organs, but always repeating
the general story of the development of the race.
[Sidenote: Gills in the human embryo]
The growth of the human embryo offers many proofs of evolution, which
are wholly unexplainable upon any other theory of the origin of man, and
would in themselves prove the truth of this view of man's creation were
the proofs of geology entirely lacking. A single example will serve as
an illustration. The human embryo at a certain period develops gill
slits in the neck, the same as the embryo of a fish. This formation of
unused or rudimentary organs which are afterwards outgrown, is very
common throughout the animal world. In the upper jaw of a calf there are
formed at a certain period incisor teeth, which never grow through the
gums, but are reabsorbed and disappear as the calf develops.
I will not go further into the proofs and facts of the general theory of
the evolution of animal life, but will now consider the later period of
the development of man, which will show us his relation to other
animals, and from which we can derive much valuable information
regarding his natural physiological requirements.
MAN'S ANIMAL KINSHIP
The conception of man being descended from a monkey has been the subject
of much wit and mirth.
[Sidenote: Man's relation to anthropoid apes]
The scientist is not concerned with this theory; he only claims that man
is very closely related to certain monkey-like forms known as anthropoid
apes. The proofs of this assertion are abundant and conclusive. In fact,
anthropoid apes, such as gorillas, chimpanzees and orang-outangs, are
much more closely related to man than they are to other kinds of
monkeys. This relation is shown by very close resemblance between the
anatomy of man and apes, especially as to the teeth and digestive
organs. Other facts are now known, of which Darwin and early
investigators were ignorant, which prove this relation in a much more
striking manner.
[Sidenote: Comparison of blood from man and apes]
Late studies upon the growth of the embryo of anthropoid apes have shown
that they were at certain periods almost indistinguishable from human
embryos. Another proof, quite striking and interesting, is in the
similarity of the parasites and dis-eases of men and apes. Scientists
have, within the past few years, made a series of comparative
investigations upon the blood and serum of men and apes, which have
resulted in most remarkable discoveries. There are certain accurate
tests known to the physiological chemist by which human blood may be
distinguished from the blood of all other animals, but the blood of
these man-like apes is an exception to this, and cannot be distinguished
from human blood.
[Sidenote: Difference in the development of man and apes]
From these facts it is clear that the earlier types of men were
creatures whose physical development and whose habits were not very
different from those of apes. The development that has taken place since
that time is truly very wonderful and has resulted in a widening gap
between man and apes that today seems very great. The truth remains,
however, that this gap is not so much one of anatomy and physiology as
it is one of mentality and of external habits and material aids to
living that have resulted from man's greatly developed mental faculties.
[Sidenote: Power of speech a factor in man's evolution]
Thus, when the mind of man reached the stage of development in which the
use of articulate speech became possible, the evolution of intelligence
proceeded at a very much more rapid pace than had been possible before.
He could communicate his ideas to his fellow-creatures; concerted action
became possible, and the faculty of reason, or the ability to think was
multiplied by the number of beings who could communicate with each
other.
The power of reason and the ability to communicate ideas resulted in the
formation of those habits which distinguish man from other animals. When
one primitive man learned the use of a club as a weapon, found how to
use sharp-edged stones as cutting tools, or discovered the wonders and
power of fire, he communicated his new-found knowledge to the other
members of his tribe, with the result that new ideas became common
property.
[Sidenote: Man's bad habits have kept pace with his progress]
This spreading of habits or customs took place very rapidly among men
and was the source of the various changes which distinguished civilized
life from savage life. But we must here point out that not only good
habits were so spread, but bad ones as well. The origin and the use of
opium and of alcohol, the injuries of fashionable dress and the
economic wrongs of tyrannical government originated along with the birth
of language, art, science, and all that uplifts and benefits mankind.
Clearly, then, that man is misinformed who defends a wrong by referring
to its age and reasons that, if certain things were harmful, they would
not have survived. To the young thinker the existence of harmful ideas
and habits among mankind may at first seem inconsistent with the
principles of the survival of the fittest, but this difficulty will
disappear upon further investigation.
[Sidenote: Factors that determine the survival of races]
Since the beginning of recorded history many factors have helped to
determine what kind of individuals and races should survive. War,
economic wealth and poverty, intellectual beliefs, religions, and social
institutions have all been potent factors in determining who should
survive. With wealth and conquest came the opportunity to gratify
tastes and passions of which the poor individuals of weaker races could
not avail themselves.
[Sidenote: Many habits and customs detrimental to life and health]
Many of the habits and customs which man has developed are not necessary
to life, and may be positively detrimental to health and longevity. They
have been handed down from generation to generation, not because of
their benefit to man, but in spite of their detriment.
Such condition of affairs would not be possible if man were not the
dominant animal. Man's intellectual supremacy has given him power over
the rest of nature, which has resulted in making his struggle for
existence much less severe. His use of weapons and of artificial
protection from natural destructive forces, as severe heat or cold, has
made it possible for him to live and to produce offspring in spite of
wrong habits and wrong methods of living, and the natural resistance of
life.
[Sidenote: Man's organs have a limited power of adaptation]
A prevalent error that is due to an incomplete knowledge of the facts of
evolution is the belief that organs readily change or adapt themselves
to the habits or environment of the individual. This is not true to the
extent that it is ordinarily believed. Each individual has a certain
limited power of adaptation. He may develop his lungs to a greater
breathing capacity, or train his hand for certain skilled work, but
these particular acquired habits of the individual are not inherited.
Evolution of the race proceeds by the law of natural selection. Thus, if
those who are born with great vigor and strong lungs are enabled to live
where their weak-lunged neighbors will die, the result will be that
their offspring, having greater lung capacity, will form a race with
increased lung capacity. But the individual training of the lungs, or of
the hand, or of any other organ of the body, will not of itself change
the inherited tendency, or, to use a common term of the scientist, the
germ-plasm of the race.
Organs and functions will change or become evolved by natural
selections; that is, where it is a matter of life and death. But where
the selective agencies depend upon other things, an organ may be used or
abused for thousands of successive generations, and yet the natural
inherited organ of the new-born child will be identical in development
and function to that of the remote ancestor.
[Sidenote: Acquired characteristics are not inherited]
There are abundant proofs that so called "acquired characteristics" are
not inherited. Were acquired characteristics inherited, Chinese women
would be born with small feet and the babies of the Flathead Indians
would inherit the flat head which has for generations been produced by
binding a flat stone on the soft skull of the new-born infant.
In the light of this fact we may understand how it has been possible for
man to live through the varying dietetic habits and customs that the
constantly changing ideas and tastes of civilization have thrust upon
his physical organism. Each individual has transmitted to his offspring
the same type of digestive organs and functions that he himself
inherited from his remote anthropoid ancestors.
[Sidenote: Meaning of expression "natural" diet]
Thus, such terms as "back to nature," "natural diet," etc., only mean to
the food scientist the habits of life or the dietary which is most
suited to the unperverted physical organism of man. They do not imply
the meaning that is popularly given to the term, of casting aside all
the habits and customs of civilized man, but only the adapting of these
customs to the inherited physiological organism of man.
Indeed, science may actually improve upon primitive conditions, and
still not be inconsistent with the requirements of the inherited
physiological machine. No intelligent man will dispute the advantage of
a house in a snowstorm. Yet the house is artificial. It is not "natural"
in the sense that the term is commonly used.
Or, again, man has by the aid of civilization rendered it possible for
us to use foods far removed from their source of production, or, by
preservation, to have them at seasons of the year when nature does not
provide them. These artificial results of civilization are good. They
are a part of the story of evolution, the benefit of which no one can
question.
[Sidenote: Man's dietetic development]
But the great majority of the dietetic "frills" of modern man are
actually unsuited to his physiological make-up, and exceedingly harmful.
They have been developed as have habits of drink or personal adornment
and may be in direct antagonism to the ultimate well-being of the human
race.
I have briefly reviewed the history of the evolution of man. The facts
to be remembered are:
1 That men are descended from earlier and more primitive types of
beings and are governed by the same general laws of heredity and
nutrition as are other forms of animals
2 Man, being a distinct species of animal, has particular laws that
apply only to him, and therefore we should be careful not to judge
him too closely by facts regarding other forms of animal life
3 Man has changed very materially in the few thousand years of his
civilization, in his external habits and customs, but very little in
his fundamental physiological processes; therefore we should be able
to judge what will be best suited for his needs by studying the
process of the development of his organs during the millions of
years that preceded the historic period. This plane of life is best
seen today in the case of savages unacquainted with fire, and in the
case of anthropoid apes.
With this general survey of evolution, and a clear understanding of the
principles involved, I trust the reader will consider the facts here
presented in the unprejudicial spirit of the true scientist.
LESSON XX
SEX AND HEREDITY
THE ORIGIN OF SEX
That part of human life and living that is associated with the functions
of sex and reproduction is at once the cause of the world's greatest
misery and the world's greatest happiness. It is the subject of the
greatest popular ignorance and superstition, and at the same time the
field of the most wonderful of all scientific knowledge.
For the origin of sex we must look back into the remote ages of creation
in the early stages of organic evolution.
[Sidenote: Fundamental function of the cell]
The first essential property of matter that makes life possible is the
power of nutrition, which means the ability of the living cell to
transform other chemical substances into its own protoplasm or living
substances.
But this world would have remained a barren mass of igneous rock if
nutrition had been the only function with which the earlier forms of
life were endowed. Not only must the living cell be enabled to grow by
absorbing other substances, but it must reproduce itself, or multiply
the number of living individuals.
[Sidenote: First form of reproduction]
The first method by which this was accomplished was undoubtedly one of
simple division; that is, the living cell grew by absorbing other
substances and when sufficient size had been attained, divided, forming
two daughter-cells. This division process of reproduction is the form by
which all bacteria (so-called dis-ease germs) and many other lower forms
of life increase their numbers.
[Sidenote: Second form of reproduction]
[Sidenote: Strength in fusion of cells]
This process of reproduction, by simple division, was early supplemented
by another process of reproduction in which two living cells first fused
or combined and then divided to form two or more daughter-cells. This
form of reproduction seems to have added stimulus or vitality to the
organisms. The supposed reason for this is that the isolated cell was
inclined to weaken or lose its chemical balance or tone. The exact
nature of this deterioration is not very clearly understood, but in a
higher form of life it is well illustrated by the tendency of certain
plants to "run out" when grown continually in the same soil, or of
animals to become weakened when inbred. At least, all scientists concede
that with the process of fusion or the combining of two cells there is
added a stimulating and invigorating force which enables life to combat
more successfully the unfavorable elements of its environment, and to
change or evolve into higher forms.
[Sidenote: Sexual reproduction in plants]
[Sidenote: Fertilization of orchids]
Throughout the range of plant and animal life this process of cell
union, or sexual reproduction, has grown and become elaborated into most
varied and wonderful forms. Large volumes could be written describing
the many wonderful adaptations of plant and animal life, the purpose of
which is to secure sexual reproduction. All those who have studied
botany are familiar with the many ways in which the seeds of plants are
fertilized by pollen. For instance, certain species of orchids have a
receptacle in the blossom, shaped like a teapot, which is filled with a
fluid resembling water. This little teapot has an entrance and an exit.
Near the entrance is sweet-scented nectar which attracts the bee. As the
bee passes through this gateway he is tripped up on a little trap-door
arrangement and precipitated into the fluid. His wings having become
wet, he is obliged to crawl out through the exit.
[Sidenote: The wonderful process of flower fertilization]
The object of this elaborate device is as follows: In the entrance
passageway is located the stigma (female organ), while in the exit
passageway the male or pollen-bearing organ of the orchid is found. The
bee visits several of these flowers consecutively, and, as he makes his
exit from each flower, he bears away on his body a portion of the
pollen, which is transferred to the stigma of the next flower visited;
while the bee, being forced to go through a "plunge bath" before
visiting another flower, acquires a fresh load of pollen in each case.
This scheme is a certain means of securing fertilization or sexual
reproduction, and positively prevents inbreeding (the fertilization of a
flower by its own pollen). This is merely one of the wonderful
adaptations of nature in the solution of the sex problem.
[Sidenote: Reproduction among fishes]
[Sidenote: Nature's wasteful methods]
In the animal kingdom the methods of sexual reproduction are also varied
and wonderful. In many of the lower forms of animals, such as the
various sea-creatures, the methods of reproduction may be those of
division, as first mentioned, or a method combining division with true
sexual reproduction. In the case of fishes, the eggs of the female are
deposited in the bottom of a stream and are later fertilized by the
sperm-cells of the male fishes. This involves a tremendous waste of
reproductive cells, scarcely less extravagant than the waste of pollen
in plants, such as is seen in a corn-field when the ground becomes
yellow, during the tasseling season, with the myriads of pollen grains
that failed to secure lodgment upon the silks of the young ears of corn.
[Sidenote: Reproduction in higher forms of life]
In the types of animals that are of higher form than fishes, that is,
reptiles, birds, and mammals, the fertilization of the germ-cell (egg)
takes place within the body of the female. In the case of the latter
group--mammals--the true egg is hatched within the body of the female,
and the offspring, or embryo as it is known to scientists, grows there
for a considerable period before birth.
A RATIONAL VIEW OF SEXUAL HEALTH
The anatomy and the physiology of reproduction will not be considered in
detail in this work, as this would require a very lengthy and technical
treatise. The remainder of the lesson will be devoted to the relation of
the reproductive functions to general health and happiness.
[Sidenote: Development of reproductive instincts]
In the process of evolution this function of reproduction was vitally
essential to the life of the race. As a result there developed in all
animal life strong sexual or reproductive instincts. As is plainly
evident, all animals, including man, with such instincts most strongly
developed would be the most successful in producing young, and through
these offsprings the race or species would inherit like reproductive
desires.
[Sidenote: Kinship of the sexual, paternal and social instinct]
In the case of man and the higher form of animals, this general
instinct, the purpose of which was to produce offspring, became
diversified in to many instincts. Not only does the reproductive
instinct in this broad sense include what is commonly known as sexual
passion in man, but it may very truly be said to be the essence of
sexual love and parental love. Broad-minded scientists are even inclined
to believe that the so-called social instinct or love for our fellowmen
is but a distant reflection or shadow, as it were, of the original or
natural instinct to produce offspring.
There has arisen among civilized man a tendency to separate and class as
two distinct things the strictly physical element of sexual desire, and
the associate emotion of intellectual love between the sexes. As a
matter of fact there is no distinct line of demarcation.
[Sidenote: Overindulgence, degenerating and destructive]
That the former instinct has grown into disrepute and has come to be
considered a forbidden topic in polite society, is due to the fact that
sexual passion, like all other human acts which may be a source of
gratification, can degenerate by overindulgence into a destructive and
demoralizing vice. This is equally true of other forms of appetite, but
the reason that the instinct of sex, when degenerated, becomes such a
tremendous source of destruction and death is because of the important
part played in the game of life by the reproductive function.
[Sidenote: Relation of sexual functions to the nervous system]
The functions of reproduction are, in both sexes, very intimately and
closely associated with the nervous or vital mechanism of the entire
body. For this reason, when the sexual function are perverted or abused
the result is serious injury to the general nerve tone or vital force of
the system. Likewise the contrary proposition is true; therefore, when
for any reason, the general nervous tone or vital force of the body is
deranged, the associated result is frequently abnormal passion or
weakened sexual functions.
[Sidenote: Necessity for popular knowledge concerning sex]
A great deal of literature has been written and circulated throughout
the country by well-intentioned individuals purporting to give popular
knowledge regarding the subject of sex. But such literature has greatly
exaggerated the evils and the dangers connected with sexual health.
Outside of specific germ dis-eases transmitted through the sexual
organs, and which, while serious, have been painted much darker than the
facts justify, there is little excuse for all this horror and scare
about sexual weakness and perversion.
[Sidenote: Relation of nutrition to sexual health]
Sexual health, like mental or muscular health, is a matter of common
sense and right living. Proper feeding, proper oxidation, proper
circulation (exercise), perfect elimination of waste-products, and a
suitable distribution of both mental and physical work will result in
perfect nutrition. This means normal, wholesome body-fluids and
body-cells. With these things gained, the sexual organs and sex-function
will have a fair opportunity for normal existence, and the matter of
sexual health, and the consequent happiness which accompanies it, is
then simply a matter of temperance, common decency, and self-control.
EMBRYOLOGICAL GROWTH--PRENATAL CULTURE
[Sidenote: Superstition concerning prenatal culture]
Upon the growth of the human embryo, or so-called prenatal culture,
there exists a great deal of popular superstition, which is utterly
groundless from the standpoint of accurate science. The views that have
been promulgated regarding prenatal culture are for the main part
harmless, and, for that matter, may be productive of good.
[Sidenote: Theory of prenatal culturists]
The idea of the prenatal culturist is that the mental as well as the
physical growth and development of the unborn child can be controlled by
the mother. The only ground for this belief is as follows: The child is
nourished from the blood or nutritive fluid of the mother, with the
result that the growth and the development of the child may be very
readily influenced by the nutrition of the mother.
[Sidenote: Influence of fright, anger, etc.]
The mental condition of the mother has an influence on the growth of the
child, but it is indirect. All organs and functions of the human body
are controlled by the nervous system, and if the nervous impulse be
deranged or weakened it may result in a serious impairment of nutrition.
For this reason fright, anger, and other strong passions may result in
lasting injury to the unborn child, but this injury is at most a matter
of stunting or malnutrition, and cannot result in the voluntary mental
life of the mother being transmitted to the child.
[Sidenote: Mother's nutrition the only factor in influencing her child]
As evidence of these assertions, I would call the reader's attention to
the fact that there is no nervous connection whatever between the embryo
and the mother, but after the fertilization of the germ-cell, the only
way in which the mother can influence the growth of the child is by the
nutrition which her blood supplies to the growing tissue of the embryo.
[Sidenote: Birthmarks]
As further proof of these statements, I will cite the investigations of
Darwin in regard to the popular superstition of birthmarks. At the
instance of Mr. Darwin, some seven or eight hundred women of a London
hospital were very carefully questioned before the birth of the child,
as to any incidents which had happened that, according to popular
notions, might result in birthmarks or deformities. In no instance was
any incident given which resulted in the expected deformity; but the
most interesting feature of the investigation was that several women
whose children were born with birthmarks recalled, upon seeing the
deformity, some incident which seemed to give a possible explanation,
thus showing to the mind of anyone familiar with psychology that the
true explanation of all so-called remarkable incidents of birthmarks and
of prenatal influence is merely one of superstition or self-deception.
HEREDITY
How often we hear someone remark upon the wonders of heredity. People
are astonished because John should look like John's father. As a matter
of fact, the astonishment should come the other way. The child is but a
continuation of the life of the parents. The cells from which the child
develops have within them the power to grow and to produce individuals
like the parents. This is wonderful, but it is only another form of the
wonder of a willow twig growing into a willow tree when placed in moist
earth.
[Sidenote: Why the child is not identical with parents]
To the scientist, then, the wonder comes, not in the fact that the child
resembles the parent, but in the fact that the child is not identical
with the parent. Part of the explanation of this lack of identity, or,
as it is known to science, variation, is due to the fact of sexual
reproduction; that is, to the fact that the child has two parents
instead of one.
[Sidenote: Microscopic study of reproductive cells]
The physiological process which takes place in the union of two
reproductive cells is truly most wonderful. Of late years this has been
studied under powerful microscopes and has resulted in some very
wonderful revelations of the mysteries of Nature.
[Sidenote: Chromosoms in different species]
The nucleus (center of growth) of the parent cells contains little
thread-like structures known as chromosoms. These chromosoms are
considered to be the physical basis of heredity. In each species of
animal there is a definite and a different number.
[Sidenote: Action of the chromosom]
When the sperm-cell unites with the female or germ-cell, these
thread-like chromosoms pair off and unite each chromosom with the
corresponding structure from the other cell. The combined structures
then divide, and half of each chromosom is cast out of the cell-nucleus,
and plays no part in the life of the future being; the other half is
retained and divides as each new cell is formed.
Thus we see that every part of the new individual is the result of the
fusion or combination of the two parents. This explains the variation of
inheritance, and through this source must be traced all traits of
heredity. After the original fusion of these microscopic physical
elements of heredity, the future development of the individual is wholly
a matter of environment and nutrition.
WHAT HEREDITY IS
[Sidenote: General characteristics due to heredity]
What heredity is and what it is not will now be considered in a
practical way. It is clearly a matter of heredity that a man is born a
man and not a monkey. Likewise, it is clearly a matter of heredity that
distinguishes the various races of men. We could go farther and trace
out and describe many of the physical distinctions which mark families,
and even individuals, such as general size of frame, form of
countenance, color of hair and eyes, etc.
[Sidenote: Characteristics not attributed to heredity]
Among mental traits we can safely ascribe to heredity only general
distinctions. Intellectual parents are more likely to give birth to
intellectual children than are parents whose natural mental faculties
are less developed. There is also no doubt that certain natural
characteristics of mind, such as quick temper, musical ability, etc.,
may be inherited. The belief, however, in the inheritance of many less
distinct features, both physical and mental, is not well established by
scientific investigation. Strength of muscle, control of the nervous
system, susceptibility to, or freedom from dis-ease, etc., are more
matters of nutrition and environment than of inheritance. The idea that
consumption, alcoholism, etc., are inherited, or that the education or
training of parents along certain lines will result in children with
faculties adapted to similar education, is not in accordance with
scientific knowledge.
SUMMARY OF FACTS REGARDING SEX AND HEREDITY
1 The function of sex has been developed in the process of evolution
for the purpose of perpetuating life.
2 The sexual functions are very closely related to the life of the
individual, and can be normal only when the laws of nutrition and of
general hygiene are observed.
3 The idea of prenatal culture as commonly taught is a delusion; the
only method that the mother can employ to control the growth of her
unborn child is to live a wholesome, normal life, physically and
mentally, and thus supply her own body and that of the child with
perfect material for the building of living cells.
4 The powers of heredity are often overestimated, and many of the
weaknesses and disorders of life supposed to be inherent can be
overcome by proper nutrition and environment. All life, whatever be
the inherited tendencies, will be developed to the highest possible
capacity by obeying the laws of individual growth, for in the
individual, as in the race, Nature is always striving to bring the
products of her work to the highest degrees of perfection.
LESSON XXI
REST AND SLEEP
REST
[Sidenote: Opposing forces in nature]
Throughout all nature we observe the phenomena of universal rhythm,
manifested in opposing forces, such as heat and cold, light and
darkness, construction and destruction, etc. The human body is as much
affected by this rhythm as is any other form of life.
[Sidenote: Opposing forces in human system]
There are two forces continually at work within us, one toward
destruction and disintegration, and the other toward construction and
upbuilding. The common physiological terms for these activities are
"waste" and "repair," and we observe them as one of the distinct
manifestations of the universal laws of growth, progress, and evolution.
History moves in cycles. Even the life of nations depends somewhat upon
this same principle of the interplay of the positive and negative forces
of life.
[Sidenote: Life and death in changes of seasons]
We see the same thing in the changes of the seasons upon the face of the
earth. Throughout autumn and winter there is a process of decay, death,
and disintegration; leaves fall; plants and vegetables die; fruits
ripen, fall and decay. This process continues until former beautiful and
symmetrical bodies of matter are thoroughly disintegrated, and the
particles once composing them are separated into their original
elements, to be appropriated in new manifestations of life in springtime
and summer.
[Sidenote: Human body compared to a machine]
We are inclined to think of the human body as a machine--a marvelous,
intricate, and complex mechanism which serves our will and our desires;
as a tool with which we work out our earthly destiny. But unlike
man-made machines, it is self-repairing, self-adjusting, and contains
within itself the forces of construction, which are constantly tending
toward perfection, while our industrial machines are constantly tending
toward their own disintegration and destruction.
[Sidenote: Constant changes in body-tissue]
Every movement of the body, conscious or unconscious, even thought and
emotion, use up some part of the body-tissue which must be replaced by
new material. This constant change in the texture and the make-up of the
body we call "metabolism," involving the functions of digestion,
absorption, assimilation, and elimination.
While we may regard the body as a machine, there are many points in
which the favorite comparison to a steam-engine is not exact.
[Sidenote: Favorite comparison of the body with the steam-engine]
The inert metal composing the steam-engine has no power in itself, nor
does power act through the different particles of metal, but it is
controlled by the external application of force, which is the result of
chemical changes caused by combustion in the fire-box. The metal of the
engine has no part in the production of this energy. It does not need to
take periods for rest, and if it were possible to supply it continually
with water and fuel, it could run steadily from the time it was started
until one or more of its essential parts were destroyed through
friction.
[Sidenote: Necessity for rest]
But the engineer and the fireman who drive the engine find it necessary
to rest from their labors at certain intervals, not merely for fuel and
water, but to prevent serious destruction of body-tissue. This is true
because man is compelled by hitherto unrecognized laws to give his body
an opportunity, not only for readjustment in its composition, but also
for the actual renewal of that power which animates him and makes him an
intelligent, self-adjusting, and self-controlled being.
THE OLD PHYSIOLOGY
[Sidenote: The stomach as a fire-box]
[Sidenote: Phenomenon of rest and sleep]
According to the teachings of the old physiology, our stomachs were
fire-boxes of the human engine; food was fuel, and the stomach was
supposed to transform this fuel into work or energy by a process not
entirely clear. Just as it is impossible for the lifeless iron and
steel, within itself to transform coal and water into dynamic power, and
to apply that power to its own locomotion, so it is impossible and
entirely incompatible with reason for mere muscular tissue of the body
to extract enough energy from the food we eat to perform the work
necessary for that transformation itself, besides enough more to carry
on all the functional activities of the system, and at the same time to
do hundreds of foot-tons of physical labor. In this fact lies the key to
some understanding of the phenomenon of rest and sleep.
The old physiology was really never able to explain how it was possible
for the digestive apparatus to extract, from the amount of food
consumed, the enormous amount of energy which the average person expends
each day.
REST AND RE-CREATION
[Sidenote: Change of occupation not re-creation]
These terms are often confused. When one is engaged in some occupation
or activity other than his regular vocation, it is commonly called
"re-creation." This is a misconception, because it is merely a change
in activity and must also be more or less destructive to other sets of
nerves or muscular tissue. It is not in reality re-creation--it simply
throws the life-power into a new channel, which is more responsive, and
calls for less action from those parts of the mechanism which have been
employed in the work from which one is seeking relief. It is for this
reason that we find some pleasure in a new and different activity,
though it, too, may be destructive to the human cell.
[Sidenote: Specialization in business not conducive to health]
One may alternate from one kind of activity to another indefinitely,
which would be better than _no_ change, but the human mechanism would
finally give way under such violation of fundamental law. The mental
worker may change, however, to any manual labor requiring little
thought, and the physical worker to some form of mental labor, with far
better effect. But, in our present civilization, specialization has
become so far advanced that the physical laborer is seldom qualified
for mental work, and the mental worker has almost neglected manual
training.
_True rest and re-creation is found in mental tranquility and sleep._
SLEEP
From observation and study of the state we call sleep, we notice that as
night approaches and the activities of the day wear upon us, both the
nervous and the muscular organisms relax, so that it becomes more and
more difficult to maintain a positive and an active attitude of mind.
There is a tendency toward cessation and rest, which gradually brings
upon us that passive condition called sleep.
[Sidenote: Evidence of acquired energy during sleep]
In spite of the fatigue often experienced before we retire, we awake
again on the morrow with renewed strength and power. From these and
other reasons we are led to believe that during the hours of activity
the body is constantly expending vital energy in both internal and
external work, and that during the hours of sleep, through some unknown
process, the body is charged with vital energy which is stored up and
used gradually for carrying on the various functions and activities of
the system.
[Sidenote: The mystery of energy]
Just what this energy is, just where it comes from, just how it is
stored, just the manner in which it is delegated to the body, we cannot
say. We can only observe its workings, or effects, and formulate
therefrom a theory. We are led to believe, however, that this energy is
stored in the nervous organism, perhaps most largely in the brain, as
brain tissue is the last to break down or waste away in sickness, ill
health, dis-ease, or starvation, often maintaining its full weight up to
the point of death.
[Sidenote: Vital processes expend energy during sleep]
Even in sleep the expenditure of energy in the vital processes continues
vigorously, depending upon conditions immediately preceding sleep, but
usually in a much more passive degree than in the waking hours. These
activities, however, are no more pronounced in their constructive action
or repair, than in ordinary periods of rest during the waking hours.
SOME REASONS
[Sidenote: Food furnishes but a fraction of the total body-energy]
The processes of nutrition, alone, demand the expenditure of much
energy, and the degree of energy available from foods, even by perfect
combustion, would yield but a fraction of the energy expended by the
body.
[Sidenote: Energy required for work in excess of energy obtained from
food]
The average laborer in shoveling coal, swinging an axe or a pick,
expends energy far in excess of the amount that could possibly be
obtained from his food. A day laborer may eat a piece of beefsteak, two
or three potatoes, and a few slices of bread, and will shovel twenty
tons of earth to a height of five feet; a Japanese soldier will carry a
heavy load and walk all day, subsisting only on a handful of rice, and
besides this, will do some thinking, which consumes energy.
[Sidenote: Evidence gained from "fasts" and "no breakfast" plan]
We also have on record fasts, of from thirty to forty days, which, in
some cases, show a slight gain in strength. There are also hundreds of
students of natural living who adopted the "no breakfast plan" and again
many, only one meal a day, limiting their consumption of food to
comparatively small quantities of nuts, fruits, and vegetables, who have
found thereby a remarkable increase in vitality, strength, and general
physical and mental power.
[Sidenote: Relation of sleep to expenditure of energy]
Since the processes of nutrition, including digestion, circulation,
assimilation and excretion consume energy, and notwithstanding this we
are able to perform hundreds of foot-tons of labor a day besides; since
we have found it possible to continue to live, and in some cases to even
increase the amount of strength and work-power on a very limited diet;
since it is a mathematical impossibility to produce as much energy from
the food consumed as the body expends, we are forced to the conclusion
that we do not obtain all our energy from food. Therefore, from a
careful analysis of the phenomenon of sleep, we conclude that it is very
closely connected with this mystery.
OXIDATION AND AIR
[Sidenote: Relative importance of air, food and water]
One of the most important of the vital functions is breathing.
Physiologists, teachers, and lecturers continually remind us of the
comparative time we could live without food or water, and the remarkably
short time we could live if entirely deprived of air.
[Sidenote: Oxygen not the only required element in breathing]
Oxygen is vitally necessary for the purpose of purifying the blood and
supplying the various tissues and fluids in the body, of which oxygen
forms an important constituent. However, oxygen is not the only
necessary element which is utilized by the system in the process of
breathing, as human beings die immediately upon being placed in a
receptacle of undiluted oxygen. Just what this other factor is, science
has not clearly defined, but that it is concerned with rest and sleep we
have at least unconsciously recognized, as shown by our often referring
to periods of rest as "breathing spells"; from the fact that we have
found it of great importance to keep the air we are breathing moving
constantly about us, especially while asleep. From all these facts we
are forced to believe that sleep plays an important part in producing
and maintaining body-energy, besides constantly recharging the system
with oxygen.
LESSON XXII
A LESSON FOR BUSINESS MEN
That which tends to make a good business man, in the popular mind, is
the establishment of great industries and enterprises, coupled with
accumulation of money by the individual.
A careful review of the history of business men who have made a success
along these lines shows that the majority of them sacrificed their
health and their lives to their business. In the last and final
analysis, therefore, these were not good business men.
The best musician is he who can bring more sounds into harmony. The best
artist is he who can best harmonize colors and reproduce nature.
Likewise, the best business man is he who can best harmonize or balance
the affairs under his control.
Health being entirely under and within his control, if he disregards
it--gives it no thought--violates the laws that govern it, and finally
wrecks it, he is not a good business man, as all business depends upon
the power of the individual, and the powers of the individual depend
upon his health.
[Sidenote: Examples of poor business men]
The man who, from a cheap tin store, founded "The Fair" in Chicago, and
allowed the business to dethrone his reason, and to send him to his
death before he was sixty, could hardly be considered a good business
man. Measured on the same scale, Marshall Field, the merchant prince,
was not a good business man. President Roberts, who arose from the ranks
of a car-wheel molder, to the presidency of the Pennsylvania railroad,
and died at the age of fifty, was not a good business man. J. P. Morgan,
who accumulated many millions of dollars, and who died when he should
have been in his prime, was not a good business man.
[Sidenote: Wealth at the expense of health]
The accumulation of money and the founding of great industries is only
one requisite of the business man, and by no means the most important
one. What profiteth a man to make a great fortune; to put in motion a
million spindles; to chain continents together with cables; to flash his
silent voice over oceans and continents on currents of common air; to
make the ocean's billowed bosom a commercial highway; to transform the
oxcart into a palace, and set it on wheels and hitch it to the
lightning; to build sky-scraping structures of stone and steel; to
transfix human figures and faces on sensitized glass; to direct the
methods of burrowing in the earth for coal and gold until his name is
known around the world, and his fortune is a power in the land?--what
boots it, I say, to know all these things and to glide blindly into the
shambles of unrest and dis-ease, or to furnish a fashionable funeral at
forty?
[Sidenote: The abnormal, or one-idea man]
The religious fanatic who robes himself in sackcloth and eschews the
razor; the food crank who cries out "back to nature," and takes to
grass; the one-idea social reformer who preaches on the curb, and the
business man who allows his business to become his absolute master and
governor, are in reality all in the same class. The unfortunate thing is
that the business man sits him down and weaves about himself the meshes
of a prison. Every year puts in a new bar, every month a new bolt, and
every day and hour a new stroke that rivets around him what he calls
business, until he feels and really thinks he cannot escape.
A GOOD BUSINESS MAN
A good business man is the man who can direct the wheels of industry,
who can draw a trial balance between his income and his expenses, and
who can measure his own ability on the yardstick of endurance.
[Sidenote: Qualities of a good business man]
He is a good business man who gives as much study to the laws of his own
physical organization as he does to the organization of his business,
and in the final analysis I doubt if he would not consider himself a
better business man, "Penniless," and in good health at ninety, than
sojourning in a sanatorium with a million at his call, but out of the
fight at fifty.
[Sidenote: Knowledge of health-laws a public necessity]
It is truly unfortunate that the general laws of health and hygiene are
not more universally taught and understood. We learn that best with
which we are thrown in most frequent contact. The business man would
absorb enough information on these subjects to extend his period of
longevity and usefulness many years, if they were taught in our public
schools, or were matters of general knowledge.
THE ROUTINE LIFE OF THE AVERAGE BUSINESS MAN
[Sidenote: Bad habits of the business man]
He rises between six and seven a. m., takes no exercise or fresh air;
eats a breakfast composed largely of acid fruit, cereal starch, meat,
and coffee. He then goes at once to his business, sits at a desk until
noon, takes luncheon at a neighboring cafe. This repast is composed of
meat, cereal, or potato starch, beer, or coffee. He hurries back to his
business, sits at his desk five or six hours longer, hurries home, takes
a dinner composed of more meat, more starch, more tea or coffee--no
exercise, no diversion, no association with the great authors; no music,
no poetry, no change.
[Sidenote: The ancient remedy for Nature's warnings]
A friend may come in, or he may go out to visit; then comes the soothing
and soporiferous cigar which may have been his companion since
breakfast. The market, the business, the chances for making or losing
dollars are the topics of discussion. He is in the power of his master,
"business," and must do him continual obeisance. Within the domain of
the tyrant he lives, moves, and has his being. If he has a headache,
sour stomach, indigestion, a tinge of rheumatism, dizziness, insomnia,
nervousness, or any one of the thousand symptoms or warnings that Nature
gives him for the violation of her laws, instead of thinking a little
and trying to ascertain the cause, he sends, with "chesty pride," for
His physician, and his physician writes out something in a dead
language--the only suitable language. The local druggist sends over the
"stuff," and it is swallowed with that childish confidence that fitly
becomes the modern business man who knows a great deal about business,
but nothing about himself.
The days and the months go on, the symptoms or signals become more
numerous, more expressive, more impressive, more painful. His physician
is called more often; the dead language paper goes to the druggist more
frequently, and with faith he still swallows the drugs; they relieve him
for a little while, usually by paralyzing the little nerve fibers that
are carrying to the brain the messages of warning.
[Sidenote: The ancient system declared a failure]
HIS physician finally acknowledges a trip, or a sanatorium. It is either
this procedure or the fate that befell Messrs. Roberts, Morgan, Colonel
Ingersoll, and the uncounted thousands who had no reputation beyond the
domain of their own locality, and of whom we never hear.
SOME SUGGESTIONS FOR A GOOD BUSINESS MAN
[Sidenote: Twelve health rules for the business man]
Don't allow your business to become your master.
Don't discuss business at home, or in social life.
Immediately on rising, take a cool shower bath, followed by vigorous
exercise before an open window.
Eat a very light breakfast an hour after rising, eliminating tea,
coffee, white bread and meat.
Walk to your business, if possible; breathe deeply.
Eliminate woolen underwear; dress as lightly as possible.
Take an hour for luncheon. Omit tea, coffee, tobacco, beer, and
sweets.
Keep your office well ventilated.
Secure competent help and trust them.
Love some one or some thing--a dog will do.
Leave your office early enough to walk home, or at least a part of
the way.
Masticate your food infinitely fine, and by all means _do not
overeat_. This is the crowning sin of the civilized table.
Take from ten to fifteen minutes exercise before retiring; sleep in a
cold, thoroughly ventilated room. Spend as much time as possible in the
sunshine and open air. Drive an automobile, play golf, join a gymnasium,
dance, sing, kick and play with the boys, for it is infinitely better to
dig in the ditch for your dinner and be able to digest and enjoy it,
than to lie invalid in your self-made prison, and perhaps die. (Probably
if the truth were written on your tombstone, it would read:
There was a fool who made a fortune, but he died;
The world called him great, but it lied.)
LESSON XXIII
EXERCISE AND RE-CREATION
PROGRAM FOR DAILY EXERCISE
_Every morning, just after arising, take a cup of water, and go through
the following deep breathing exercises_:
EXERCISE No. 1
[Illustration]
Stand erect, feet about 30 inches apart, extend arms above head,
clasping hands and holding elbows rigid, inhale deeply. Bend toward the
left and try to touch the floor with the clasped hands as far from the
foot and to the rear as possible. Exhale while returning to position.
Inhale deeply, reversing motion to the right. This movement should be
repeated about 24 times.
EXERCISE No. 2
[Illustration]
Rest the body upon tips of toes and the palms of the hands. Move the
body up and down as far as possible, bending only at the waist line. If
this position is too strenuous the tension can be reduced by resting on
the elbows, knees, or both, while executing the movement. Inhale deeply
while taking this exercise, and exhaust the breath suddenly, as if
coughing, with the downward motion. This movement should be repeated
about 12 times.
EXERCISE No. 3
[Illustration]
Rest the hands on the rim of a bathtub or on two chairs placed about 2
feet apart. Assume position shown by cut. Lower the body until chest
touches the knee; rise, bringing the other knee under the chest,
repeating the movement. Execute this movement rapidly as if running,
rising first on one foot and then on the other, from 50 to 100 times.
If sufficiently strong, this can be taken without support for the hands.
This exercise is especially recommended for those suffering from
constipation.
_Every evening, just before retiring, take a glass of water and go
through the following movements and deep breathing exercises_:
EXERCISE No. 3.--Same as in the morning.
[Illustration]
EXERCISE No. 4
Stand erect, feet about 30 inches apart, inhale deeply and strike a blow
toward the left with the right fist, passing the left fist behind the
back. Alternate this movement, striking toward the right with the left
fist, giving the body a swinging and twisting movement.
EXERCISE No. 5
[Illustration]
Stand erect, feet about 30 inches apart, hands clasped over head, elbows
rigid, inhale deeply. Bend toward the left, describe a complete circle
with the clasped hands. Exhale when erect. Reverse, describing a circle
in the opposite direction completes the movement.
LESSON XXIII
EXERCISE AND RE-CREATION
EXERCISE
[Sidenote: Civilization prevents the play instinct]
The child from the time it begins to walk until it is ten or twelve
years old, or until the pressing hand of necessity forces upon it the
power of restraining duty, will in a great measure obey the play
instinct or the natural laws of exercise. However, our complex
industrial organism forces most of us into its vortex at the very time
we are beginning to change the body from the youth to the adult, and the
responsibilities with which we are laden, the struggles we carry on,
prevent the majority from giving attention to and maintaining a system
of development exercises which is so vitally important, and which would
provide a great store-house of energy to be drawn upon in after years.
Inasmuch, therefore, as the conditions under which we exist prevent the
free play of our instincts, and the exercise of our natural desire for
certain kinds of play or motion, it becomes necessary for us to devise a
method of overcoming the repressing influences that crush out the play
instinct of civilized man.
CONSTRUCTIVE EXERCISES
[Sidenote: Constructive period of life from ages 15 to 25]
Constructive exercises should be taken and practised regularly between
the ages fifteen and twenty-five. It is largely during this period that
the physical condition of the body for the balance of life is
determined.
[Sidenote: Poisoning and purifying the blood]
Many a college youth, endowed by Nature with a sound physical body and a
healthy brain, has irreparably injured both by sitting on the end of his
spine with his feet higher than his head, poisoning his blood with
tobacco narcotics from a stylish pipe and failing to keep it purified by
obeying the laws of motion and of oxidation. Constructive exercises
should employ every muscle in the body long enough once in every
twenty-four hours to generate sufficient heat to cause perspiration, or
at least to force twice the normal quantity of blood to the lungs for
purification. Exercise thus taken up to the point of fatigue, and of
sufficient duration to use all the nutrition taken in the form of food,
will, under favorable conditions, build the body to its highest degree
of physical strength, provided we keep Nature supplied with the right
kind of material (food) with which to do her work.
EXERCISE FOR REPAIR
[Sidenote: In mature life exercise only for repair]
After the body has reached maturity, or attained its full growth, the
only exercise needed is for repair. This it must have or Nature will
inflict her inexorable sentence in some form of congestion.
[Sidenote: Why the "trunk" requires exercise]
In various industrial and professional pursuits the legs, neck, and arms
are used enough to keep them in a fair state of repair. That part of the
body, therefore, that suffers most for want of motion, or exercise, is
the trunk. In this part of the anatomy are located the vital organs
controlling not only the circulation and the oxidation of blood, but
also those organs upon whose normal action depend solely the questions
of digestion, assimilation of food, and elimination of waste.
[Sidenote: If properly nourished the body will demand a certain amount
of exercise]
If the food is selected, combined, and proportioned so as to produce
chemical harmony in the stomach, and to meet the requirements of age,
temperature of environment, and work, the body will be kept sufficiently
charged with energy to demand a certain amount of exercise. If the
command is obeyed the body can be trained to work automatically, as it
were, but where the vocation is sedative, or prevents obedience to these
demands, the trunk should be exercised in the open air from thirty to
forty minutes daily by flexing, tensing, twisting and bending in every
possible way, long enough and rapidly enough to double the normal heart
action and inhalations of air.
PHYSIOLOGY OF EXERCISE
[Sidenote: Necessity of motion for body development]
By motion (exercise) the muscles are stimulated in growth, becoming
larger and more firm, thus giving strength and symmetry to the body.
Food, without proper motion, will not develop muscular tissue to its
highest degree. Exercise must be taken to stimulate the growth of the
tissues forming the muscle-cells.
Among the benefits derived from exercise, the following may be noted:
[Sidenote: Growth produced by exercise]
First: Surplus nitrogen is usually cast from the body as waste matter
when it is not deposited as muscle tissue by proper exercise. If the
diet is balanced, regular exercise will add this nitrogenous substance
to the muscle-cells far beyond normal growth, thus causing an actual
increase in the size and the number of fibres.
[Sidenote: Brain and nerve force increased]
Second: A second benefit derived from muscle activity is the consequent
change that occurs in brain and in nerve activity. There are certain
cells in the brain and in the nervous system which control the movements
of the muscles. When these cells are not used, they degenerate, but
their use in exercise is not only beneficial in developing a
well-rounded nervous mechanism, but also in strengthening the
brain-cells that are used in intellectual work.
[Sidenote: Blood circulation increased]
Third: A third and perhaps most important of all the benefits to be
derived from exercise is the general increase in the circulation of the
blood. The muscles form a larger proportion of the body-weight than any
other group of organs. When general exercise involving the larger
muscles is participated in, the demand for food material in this
particular muscular tissue is so great as to cause a notable increase in
the strength and in the rapidity of the heart beat, and consequent deep
breathing. This acceleration of the circulation continues long after the
exercise has ceased, thus replenishing and building up the muscles. As a
result of the better circulation of the blood, all organs receive an
increased blood-supply, and every part of the body shares in the general
improvement. This explains why one can do better brain work, or digest
food with greater ease after taking moderate exercise.
[Sidenote: Evil effect of long-continued exercise]
Exercise is constructive up to the point of fatigue, but beyond that
point it is destructive. The waste products of all cell-metabolism are
harmful and poisonous. When exercise is long continued, the waste matter
accumulating therefrom weakens or poisons the cells that secrete them.
[Sidenote: Different forms of exhaustion]
The products of cell-metabolism are of two classes, and each class has
different effects. The first is due to oxidation. A runner, who falls
exhausted from shortness of breath, has simply been suffocated by the
excess of carbon dioxid in his muscles. After the breath is regained,
or, in other words, after the body has had time to throw off the carbon
dioxid, the runner is in nearly as good condition as before. A more
lasting and serious form of exhaustion is due to the accumulation of
nitrogenous decomposition products, which, not being in a gaseous form,
cannot be thrown off from the lungs, and hence are not as rapidly or as
easily removed from the tissues. The presence in the tissue of these
waste-products is the cause of extreme weakness and fatigue.
[Sidenote: The causes of soreness or stiffness of the muscles]
The well-trained muscles contain only healthy protoplasm, and give off
but a small percentage of nitrogenous decomposition products. Let the
well-fed person who takes but little exercise, run half a mile, or play
a simple game of ball, and the following day the muscles will be stiff
and sore; this unusual exertion has caused the breaking down of much
loosely organized tissue which could have been made firm and healthy by
daily muscular activity.
[Sidenote: Why vegetarians have more endurance than meat eaters]
Those subsisting upon a low nitrogenous diet, especially vegetarians,
are affected much less by fatigue than meat eaters whose muscles contain
larger quantities of unnecessary nitrogen and nitrogenous decomposition
matter.
[Sidenote: The diet governs the production and the accumulation of
body-waste]
The common laws of health demand that sufficient motion be taken every
day to prevent the accumulation of carbon dioxid or waste matter
throughout the body. Both the production and the accumulation of waste
matter depend very largely upon the diet. All animal flesh (food) is
undergoing gradual decomposition, and adds its waste matter to that of
the body, therefore meat eaters require a much greater amount of
exercise to maintain a given standard of blood-purity than do
vegetarians.
SYSTEMS OF PHYSICAL CULTURE
Numerous schools of physical culture and artificial methods of exercise
have flourished in all civilized countries within the past few years.
This fact emphasizes the pressing need for a general change in our
methods of living.
The various systems of indoor exercise popularly taught are at the best
weak substitutes for the more natural and wholesome forms of combined
exercise and re-creation found in outdoor life and outdoor sport. Some
of the methods referred to are as follows:
[Sidenote: Tensing]
Tensing, which consists of slow movements in which opposite muscles are
made to pull against each other. The student can easily grasp the
principle involved in this system, and from his own ingenuity extend it
as fully as he desires.
[Sidenote: Vibratory exercises]
Vibratory exercises, which are somewhat similar to the tensing system;
however, instead of slow movements, the arms or other portions of the
body are moved with a rapidly vibrating motion. The effect produced is
essentially the same as in the tensing system.
[Sidenote: Heavy-weight exercises]
Heavy-weight exercises, consisting in the use of heavy dumb-bells or
other apparatus in which the actual physical pull exerted by the body in
moving the weights is sufficient to try the muscles to their maximum
capacity. This system of exercise should be discouraged; while it may
add to the mere lifting strength, it takes from the muscles their
flexibility, and from the body its agile and supple activity.
[Sidenote: Indoor exercises]
Indoor exercise with light apparatus such as wooden dumb-bells, Indian
clubs, wands, Swedish and Delsartic movements. These forms of exercise,
which compose most physical culture drills, as given in schools and
gymnasiums, are to be highly recommended. For adults, however, such
exercises require considerable indulgence in order to gain much physical
benefit therefrom.
[Sidenote: Exercise for school children]
[Sidenote: Dancing as an exercise]
Exercises of this nature are especially well adapted to school children.
They depend upon the rhythm of the music, the good fellowship of their
companions, and the pride of keeping up with the class to make them
interesting. For this reason they are not suitable to the individual who
must exercise alone in his room. Dancing can well be considered in this
class, and could be highly recommended as an important exercise and
re-creation, were it not so frequently associated with loss of sleep and
other forms of intemperance.
[Sidenote: Importance of outdoor exercise]
[Sidenote: Exercise for the city dweller]
All of the above systems are not only at the best imperfect, but poor
substitutes for natural exercise, and not likely to be kept up by the
ordinary sedative worker. Every individual should, so far as possible,
indulge in some form of outdoor exercise, which gives all the advantages
of the indoor systems, together with the added advantages of fresh air,
mental pleasure, long range of vision, and the general exhilaration that
comes from close contact with nature. However, for the city man outdoor
exercises are too difficult to be practised with sufficient regularity
to bring the desired results; therefore, it is best to adopt some
definite daily program of vigorous muscular exercise which will keep the
body in fair physical condition. Exercises of this kind should be made a
regular daily habit, and though at times a little tiresome, can, by
practise, be made to become the expected thing, so that the day will not
seem complete until the daily exercises have been taken.
[Sidenote: Exercises giving the best results]
From long experience I have found that the following exercises give the
greatest benefits with the least expenditure of time and labor. They are
all especially designed to promote healthy action of the vital and the
abdominal organs which are so much neglected by the average person.
PROGRAM FOR DAILY EXERCISE
Every morning, just after rising, and every night, just before retiring,
take a glass or two of pure cool water and execute vigorously the
following movements:
EXERCISE NO. 1
EXERCISE No. 1--Stand erect, feet about thirty inches apart. Extend arms
above head; clasp the hands; hold elbows rigid, and inhale deeply. Bend
toward the left and try to touch the floor with the clasped hands, as
far from the foot, and as far to the rear as possible. Exhale while
returning to position. Inhale deeply, reversing motion to the right.
This movement should be repeated from 25 to 50 times.
EXERCISE NO. 2
EXERCISE NO. 2--Rest upon the tips of the toes and the palms of the
hands. Move the body up and down as far as possible, bending only at the
waist line. If the movement is too difficult in this position, the
tension may be reduced by resting on the elbows, or on the knees, or on
both. Inhale deeply, and exhaust the breath suddenly as if coughing,
with the downward motion. This movement should be repeated from 20 to 30
times.
EXERCISE NO. 3
EXERCISE NO. 3--Rest the hands on the rim of a bathtub, or on two chairs
placed about two feet apart. Assume position shown in cut. Lower the
body until the chest touches the right knee; rise, and lower the body
until the chest touches the left knee. Execute this movement rapidly as
if running, rising first on one foot and then on the other, swinging
the body from side to side with each step or movement.
This exercise is especially recommended for those suffering from
torpidity of the liver, or from constipation. It should be executed from
100 to 500 times.
EXERCISE NO. 4
EXERCISE NO. 4--Stand erect, feet about thirty inches apart. Inhale
deeply, and strike a blow toward the left with the right fist, passing
the left fist behind the back. Alternate this movement, striking toward
the right with the left fist, giving the body a swinging and twisting
movement.
EXERCISE NO. 5
EXERCISE NO. 5--Stand erect, feet about thirty inches apart, hands
clasped overhead, elbows rigid; inhale deeply. Bend toward the left,
describing a complete circle with the clasped hands. Exhale when erect.
Reverse; describing a circle in the opposite direction completes the
movement. This exercise should be executed from 25 to 50 times.
RE-CREATION
[Sidenote: Idleness contrary to natural law]
[Sidenote: Exercise necessary for assimilation and elimination]
The small boy who described work as "anything you don't want to do," and
play as "anything you do want to do," had in his mind the fragment of a
great truth. True re-creation should afford DIVERSION, ENTERTAINMENT,
and WORK. The average business man who is threatened with a breakdown,
and who goes away for a rest, should in reality go to work, but it
should be a different kind of work from his routine duties. No one was
ever benefited by idleness; it is contrary to nature--contrary to the
universal laws of construction which govern all forms of life. If
digestion and assimilation have been impaired, if, from errors in
eating, or from sedative habits, congestion has taken place in the
alimentary tract, then muscular work becomes absolutely necessary in
order to use more nutrition, to eliminate more poison and waste, and to
increase and normalize the peristaltic activity of the intestinal tract.
[Sidenote: Hunting and fishing]
The business man who likes to hunt and to kill innocent animals; who
runs, walks, and thinks, and perspires in the effort, is taking a good
kind of re-creation--perhaps the best he knows; but the fat man who sits
in a boat all day and catches fish that he cannot use, or slays a
cart-load of ducks that he has deceived with a decoy, has received
neither benefit nor re-creation; he has only yielded to his primeval
instincts to secure his food by slaughter and has been merely
entertained--probably debased.
[Sidenote: True re-creation]
[Sidenote: Worthless objects for which men struggle]
True re-creation for the mental worker is manual work--labor in the open
air that requires but little thought. Every business man who values the
sacred heritage of health, should provide himself with a place where he
can go one day out of each week and chop wood, prepare soil, plant or
harvest something, get close to Mother Nature, and receive the blessings
of her life-giving sun by day, and rest in her open arms at night. Men
are but big children, and, like the child who cries and reaches for the
bubble because it reflects the prismatic colors of the sun, most of the
things for which they struggle are equally as worthless and deceptive.
[Sidenote: The triad of all that is best in life]
Mental supremacy, which means the keenest sense of love, justice, and
mercy, that great triad of all that is best in man, is all that really
pays. If, at the close of every life, the question, "What has brought
most happiness?" could be answered, it would be, "THE GRATITUDE OF MY
FELLOW MEN." The average business pursuit is not conducive to this end.
It is unfortunate that commercial and financial success are too often
secured by methods that produce just the opposite results, therefore the
whole life-work of the average man is really reduced to no higher object
than that of securing food and shelter, which is the primitive
occupation of the lowest forms of life.
[Sidenote: Rest in solitude]
One day in the week spent close to the soil with gentle cows and horses,
affectionate cats and admiring dogs that have no "axe to grind," and one
night every week spent in thought and reflection under the wilderness of
worlds that whirl through the abyss of space, will sharpen the senses of
love, justice, and mercy, give true diversion, true entertainment, true
work, and true rest.
INDEX
A
ACETANILID _Vol._ _Page_
composition of, II 358
effects of, II 358
ACIDITY
sub, symptoms of, II 462
---- remedy for, II 463
---- diet in, II 464
super, chart indicating dis-eases caused by, I 9
ACIDS
nitric, I 62
---- properties of, I 63
hydrochloric, I 64
---- uses of, I 65
---- preparation of, I 66
---- elements of, I 67
---- purpose of, I 149
---- formation of, I 149
bases of, I 68
---- tests for, I 69
---- neutralization of, I 70
Relation of bases to, I 69
organic, I 94
---- properties of, I 94
acetic, I 95
---- process of making, I 95
oxalic, I 97
lactic, I 97
malic, I 97
tartaric, I 97
citric, I 98
uric, in rheumatism, V 1179
AIR
composition of, I 32
liquefaction of, I 35
and oxidation, V 1312
relative importance of food, water and, V 1313
ALBUMIN
sources of, I 129
solubility of, I 129
coagulation of, I 129
ALCOHOL
varieties of, I 91
effect of, II 367
a poison, II 368
ALDEHYDES
and ethers, I 93
ALKALIS
principles of neutralization of, I 71
rules governing neutralization of, I 71
AMIDO
compounds, I 128
AMMONIA
composition of, I 60
uses of, I 60
AMYLOPSIN
properties of, I 154
APPENDIX (VERIFORM)
dis-eases of (see Appendicitis), II 580
functions of, II 581
APPENDICITIS
symptoms of, II 582
treatment of (mild cases), II 583
a natural remedy for, II 583
diet in, II 584
list of foods for, II 585
chronic cases of, II 586
---- treatment for, II 587
---- causes of, II 588
diet a factor in, II 589
coarse food a factor in, II 590
old diagnosis of, II 582
menus for, IV 1029
APPETITE
lack of, IV 1081
difference between hunger and, IV 1081
ARTERIO-SCLEROSIS
causes of, I 170
food in, I 171
ASSIMILATION
definition of, III 630
ASTHMA
described, II 519
causes of, II 533
symptoms of, II 533
remedy for, II 634
diet in, II 534
foods to eat in, II 535
foods to omit in, II 535
ATHLETES
selection, combination and proportioning of food for,
V 1188
summer diet for, V 1191
winter diet for, V 1192
suggestions regarding diet in exposure to extreme
cold or for exertion, V 1201
AUTOINTOXICATION
defined, I 247
bacteria in, I 247
meat a factor in, I 247
B
BACTERIA
discussed, I 166
origin of, I 167
not all harmful, I 168
species of, I 168
producers of, I 168
fermentation produced by, I 169
growth of, I 169
meat a producer of, I 259
BANANAS
varieties of, III 675
how to select and ripen, III 676
how to bake, III 677
BILE
defined, I 153
function of, I 153
purposes of, I 153
BILIOUSNESS
cause of, II 466
symptoms of, II 466
remedy for, II 466
what to eat, II 467
what to omit, II 467
BRAN
meal, composition of, III 683
---- bread made from, III 683
wheat, composition of, III 681
---- medicinal properties of, III 681
BLOOD, THE
Antipepsin in, I 152
glucose in, I 204
process of oxidation of, II 346
corpuscles of, II 386
automatic action of, II 388
incorrect feeding cause of impurity of, II 397
defective circulation of, II 398
exercise a factor in poisoning and purification of, V 1331
increase of circulation of, V 1335
BRIGHT'S DIS-EASE
described, II 550
causes of, II 551
symptoms of, II 551
prevention of, II 552
treatment for, II 553
general suggestion in feeding in, II 554
foods to eat in, II 555
foods to omit in, II 555
BROMIN
defined, I 73
BUSINESS MAN
a lesson for, V 1317
examples of poor, V 1318
wealth at the expense of health for the V 1319
the abnormal, V 1320
what is a good, V 1320
qualities of a, V 1321
routine life of the average, V 1322
bad habits of the average, V 1322
the ancient remedy for the average, V 1322
the physician of the average, V 1324
twelve rules of health for the, V 1324-1326
BUTTER
composition of, I 283
its value as a food, I 284
caloric value of, I 285
cocoa, how made, II 338
cocoanut, composition of, II 339
home-made, how to make, III 674
BUTTERMILK
how made, III 674
BUTYRIN
defined, I 123
C
CALORIES
definition of, I 199
method of determining numbers of, I 202
CARBOHYDRATES
classification of, I 106
monosaccharids, I 109
disaccharids, I 112
polysaccharids, I 114
purpose of, III 625
CARBON
sources of, I 81
forms of, I 82
properties of, I 83
monoxid, properties of, I 87
combining power of, I 88
and hydrogen compounds, I 88
dioxid of, I 83
nature of, I 81
CASEIN
sources of, I 130
vegetable, I 130
CATARRH
described, II 519
causes of, II 527
symptoms of, II 528
remedy for, II 528
diet for, II 529
foods to eat in, II 530
foods to omit in, II 530
nasal, IV 922
---- food a factor in, IV 922
---- water drinking in the treatment of, IV 923
---- menus for, IV 925
CELLULOSE
in nutrition, I 119
value of, I 119
CHART
showing number of so-called dis-eases caused by
superacidity, I 9
CHEESE
processes of making, I 282
ripening of, I 283
digestive value of, I 283
limburger, I 283
manufacture of, I 283
CHEMISTRY
its relation to food science, I 25
combustion in, I 26
common elements of, I 27
number of elements in, I 28
examples of changes due to, I 29
symbols of, I 31
list of elements in, I 32
organic, I 81
of foods, I 105
of digestion, I 139
of metabolism, I 193
COLDS
described, II 519
causes of, II 520,
IV 915
symptoms of, II 521
overeating a cause of, II 521
exposure a cause of, II 522
remedy for, II 523
foods to use for, II 524
turkish baths for, II 525
value of fresh air for, II 525
foods to eat for, II 526
foods to omit for, II 526
COCAIN
habit, II 354
uses of, II 354
in medicines, II 355
COFFEE
composition of, II 363
effect of drinking, II 364
COOKING
chemical changes produced by, III 593
starch, reasons for, III 598
of food, an excuse, III 599
food for animals, government experiments on, III 602
a habit of civilization, III 603
object of, III 669
grains, III 669
vegetables, III 670
en casserole, III 671
rice and macaroni, III 672
fruits, III 672
---- canned, III 672
CHLOROFORM
uses of, II 372
CHLORIN
sources of, I 63
properties of, I 64
uses of, I 64
CHOCOLATE
see (cocoa), II 366
COAL TAR PRODUCTS
evil effects of, II 359
COCOA
analyzed, II 366
COMPOUNDS
chemical, I 29
---- derivatives, I 31
carbon, I 83
---- inorganic, I 83
---- action of, I 85
---- organic, I 87
---- and hydrogen, I 88
---- organic, classification of, I 89
---- hydro, I 89
alcohols, I 91
glycerin, I 92
aldehydes, I 93
ethers, I 93
organic acid, I 94
---- nitrogenous, I 99
---- ---- importance of, I 100
amido, I 128
vegetable, II 373
CONFECTIONS
evil effects of, II 332
from the standpoint of food value, II 333
allowable, II 333
prohibited, II 334
CONGESTION
defined, V 1195
CONSTIPATION
milk a relief for, I 188
relation of milk to, I 278
milk diet for, I 278
wheat bran, laxative effects in, II 299
whole rye a remedy for, II 300
---- wheat, a remedy for, II 300
---- barley, a remedy for, II 300
---- oats, a remedy for, II 300
causes of, II 434
remedy for, II 436
suggestions for relief of, II 437
menus for, II 438
exercise in, II 444
beverages causing, II 446
what to eat for, II 447
what to omit for, II 447
in infants, V 1169
a factor in nervousness, V 1214
CONSUMPTION
conflicting opinions regarding the cause of, II 560
conditions and occupations predisposing causes of, II 561
modern treatment of, II 563
general diet in, II 564
spring and summer diet in, II 565
special suggestions for treatment in mild cases of, II 566
hygienic rules in, II 567
breathing in, II 567
sleep in, II 568
what to eat in, II 568
what to omit in, II 568
nature's remedy for, IV 989
foods in, IV 990
the use of the spirometer in, IV 990
D
DIABETES
described, II 556
causes of, II 556
symptoms of, II 557
remedy for, II 557
diet for, II 558
diet in extreme cases of, II 558
foods to eat in, II 559
foods to omit in, II 559
special instructions regarding, II 560
DIAGNOSIS
purpose of, II 381
only correct, II 382
of "lump" in the stomach, II 419
DIARRHEA
causes of, II 474
cathartics in, II 475
treatment of, II 476
diet in, II 476
DIET
important considerations regarding, I 164
importance of correct standards in, I 221
of primitive man, I 238
flesh, unnecessary, I 238
milk and eggs not a balanced, I 272
wheat, II 290
for constipation, II 429
for nervous indigestion, II 458
in subacidity, II 464
suggestions in obesity, II 496
in neurasthenia, II 509
in catarrh, II 529
in hay fever, II 531
in asthma, II 534
in influenza, II 537
in insomnia, II 541
in rheumatism, II 547
in diabetes, II 560
in consumption, II 564
in heart trouble, II 573
in dis-eases of the skin, II 579
in appendicitis, II 584
errors in, II 586
for cold weather, IV 1133
for hot weather, IV 1134
three classes of, V 1147
the normal, V 1152
radical changes in, V 1152
make patient agree with, V 1153
during embryonic period, V 1156
FOR CHILDREN (ages 1 to 2 years), V 1174
special instructions regarding simplicity in feeding, V 1176-1177
in old age, V 1178
---- importance of, V 1181
for normal athlete, V 1189
(summer) for athletes, V 1191
(winter) for athletes, V 1192
in climatic extremes, V 1193-1199
under normal conditions, V 1200
DIGESTION
chemistry of, I 139
uses of, I 139
malt in, I 140
energy required in, I 161
mental influence upon, I 162
secretion of juices in, I 163
important rules to observe to insure good, I 164
experiments in, I 175
mechanics of, I 180
action of enzyms during, I 181
food prepared for, I 186
during sleep, I 188
how affected, I 188
x-ray experiment in, I 188
comparative, of cooked and uncooked grain, III 597
true interpretation of the word, III 630
necessity for thorough mastication an aid to, I 181
"bolting" of food in, I 181
secretion of enzyms in, I 182
DIGESTIVE EXPERIMENTS
to determine the amount of food the body uses, I 175
to determine percentage of waste in food, I 176
to determine amount of time required to pass through
the body, I 176
to measure what percentage of food taken is digested, I 177
to determine what foods aid digestion, I 178
to determine what foods hinder digestion, I 178
to determine the laws governing the production of
chemical harmony, I 178
to approximately determine the amount of undigested
food, I 179
to determine the digestibility of each particular food,
I 179
DIGESTIVE JUICES
gastric juice, I 144
---- composition of, I 147
---- formation of, I 148
---- action of, I 148
pancreatic juice, I 153
---- composition of, I 153
---- action of, I 154
amylopsin, properties of, I 154
trypsin, properties of, I 164
steapsin, properties of, I 154
bile, I 153
---- function of, I 153
pepsin, I 155
---- action of, I 155
saliva, I 161
---- secretion of, I 161
the influence of the mind upon the action of the, I 162
DIGESTIVE ORGANS
chemical changes in, I 165
peristaltic action of, I 187
DISACCHARIDS
cane sugar, I 112
beet sugar, I 112
maltose, I 113
lactose, I 113
DIGESTIVE TABLES
inaccuracy of, I 145
DIS-EASE
difference between ease and, I 14
indications of, II 394
true diagnosis of, II 396
defined, II 407
classification of, II 412
nature's warning, II 674
DIS-EASES OF THE SKIN
kinds of, II 575
causes of, II 575
eczema, II 577
---- treatment of, II 578
---- diet for, II 579
DISORDERS (COMMON)
their causes and cure, I 405
DRUGS
analysis of, II 343
declining use of, II 346
alkaloids in, II 349
opium, II 350
morphin, II 351
cocain, II 353
nux vomica, II 356
strychnin, II 356
quinin, II 356
acetanilid, II 358
laudanum, II 360
paregoric, II 360
codein, II 360
lyoscine, II 360
atropin, II 360
hellebore, II 360
chloroform, II 372
ether, II 372
chloral, II 372
mercury, II 373
potassium iodid, II 374
purgatives and cathartics, II 375
authentic information on, II 377
supposed magical effect of, II 384
E
EATING
flesh produces appetite for stimulants, I 243
---- habit disappearing, I 249
correctly a cure for the drink habit, II 369
over, II 413
---- causes of, II 414
scientifically, III 667
ECZEMA
described, II 577
treatment of, II 578
chronic, diet in, II 579
menus in, IV 1023
EGGS
food value of, I 269
composition of, I 271
nutritive contents of, I 271
as a diet for convalescents, I 272
tables of digestive harmonies and disharmonies of, III 610
how to coddle, III 677
uncooked, III 678
baked omelet (how made), III 678
ELEMENTS
chemical, in the body, I 3
chemical, I 27
---- number of, I 28
mineral sulphur, I 73
hydrogen sulfid, I 74
carbon disulfid, I 74
EMACIATION (UNDERWEIGHT)
effects of, II 477
causes of, II 479
mental factors in, II 480
symptoms of, II 481
remedy for, II 482
important factors in, II 483
foods in, II 484
milk and eggs in, II 484
constipation a factor in, II 485
chronic, its cause and remedy, II 486
extreme, diet in, II 489
weight, tables in, II 492
in infancy, V 1173
ENERGY
food, a producer of, I 199
how measured, I 200
fat chief source of, I 209
grain a source of, II 295
explained, III 639
determined, III 640
the mystery of, V 1309
food and, V 1310
required for work, V 1311
relation of sleep to expenditure of, V 1312
ENZYMS
properties of, I 139
fermentation due to, I 140
malt, a digestive, I 140
ETHER
uses of, I 94
EVOLUTION OF MAN
evolution, what it is, V 1255
study of man in the, V 1255
significance of the term, V 1258
difference between inherited and acquired
characteristics in the, V 1260
the three great proofs of the, V 1261
early forms of animal life in the, V 1262
the single cell, nucleus in, V 1263
development of the human embryo in the, V 1264
animal kinship in, V 1265
blood comparisons in man and apes, V 1266
difference in the development of man and apes, V 1267
power of speech a factor in, V 1267
habits and progress in, V 1268
factors that determine survival of races during the, V 1269
habits and customs detrimental to life in, V 1270
changes of organs in, V 1271
"natural" diet in, V 1273
dietetic development in, V 1274
facts regarding the, V 1275
EXERCISE
a necessity, II 444
in infancy, V 1171
in childhood, V 1329
constructive ages 15-25, V 1330
for purifying the blood, V 1331
properly nourished body demands a certain amount of, V 1332
physiology of, V 1333
growth produced by, V 1334
brain and nerve force produced by, V 1334
blood circulation increased by, V 1335
evil effects of long continued, V 1336
different kinds of exhaustion produced by, V 1336
the causes of soreness or stiffness of the muscles
due to, V 1337
endurance of vegetable composition with meat eaters, V 1337
body waste in, V 1338
tensing as an, V 1339
vibratory, V 1339
heavyweight, V 1340
indoor, V 1340
for school children, V 1341
dancing as an, V 1341
importance of outdoor, V 1341
for the city dweller, V 1342
that give best the results, V 1342
EXERCISE
PROGRAM FOR DAILY EXERCISES
exercise No, 1, V 1343
exercise No, 2, V 1344
exercise No, 3, V 1344
exercise No, 4, V 1345
exercise No, 5, V 1345
EXHAUSTION
causes of, II 399
F
FASTING (AND NO BREAKFAST PLAN)
data secured from, V 1311
FATS
composition of, I 122
formation of, I 122
mineral, I 123
olein, I 123
butyrin, I 123
butter dairy, I 123
butter artificial, I 123
stearin, I 123
oleomargarin, I 123
rancid, I 125
digestion of, I 156
unwholesome, I 157
metabolism of, I 205
absorption of body, I 206
human, I 207
distinction between tallow, lard, olive oil, I 207
animal, I 254
chemical change in frying, I 255
chemical difference in, I 256
effects of heat on, III 595
tables of digestive harmonies and disharmonies of, III 609
purpose of, III 626
a source of heat, I 209
the chief source of energy, I 209
FERMENTATION
causes of, I 172,
II 425
symptoms of, II 426
results of, II 427
remedy for, II 428
diet for, II 428
FISH
nutrients in, I 260
as brain food, I 261
superior to flesh food, I 261
selection of, III 678
preparation of, III 678
FLUORIN
a gas, I 73
action of, I 73
FOOD
preparation of, I 15
chemistry of, I 15,
I 21
how to select, I 16
how to combine, I 16
how to proportion, I 16
how to determine quantity, I 16
science, I 19,
I 20
importance of, I 4
classes of, I 105
analysis of, I 106
maltose in, I 118
predigested, I 141
manufacture of, I 141
predigested, comparison of, I 146
mastication of, I 150-183
digestibility of, comparative, I 159
fermentation of, I 164
decomposition of, I 173
determining quantity of, I 177
values, I 178
breakfast, I 182
tissue builder as, I 195
importance of protein in, I 209
standards of, I 217
endurance tests of, I 219
government standards of, I 220
dietary standards of, I 222
correct dietary standards of, I 225
quantity required, I 226
proportion of fat required in, I 228
fallacy of nitrogenous, I 229
influence of religion on, I 235
a factor in producing physical and mental power, I 240
unscientific to use meat as, I 241
rare meat unfit for, I 258
in contagious dis-eases, I 258
fish as a, I 260
superiority of fish as a, I 261
oysters as a, I 262
clams as a, I 262
shell-fish as a, I 262
poultry as a, I 262
superiority of poultry as a, I 263
comparative analyses of, I 264
feeding of poultry for, I 265
cheese as a, I 282
butter considered as a, I 283
wheat considered as a, II 290
grain as a remedial, II 298
white potato as a, II 321
relative value of salads as, II 321
relative value of water melon as a, II 323
relative value of musk melon as a, II 323
honey compared as a, II 330
life dependent upon, II 345
substitution of, II 439
staples, II 440
list of constipating, II 446
list of laxative, II 446
that reduces fat, II 498
in obesity, II 502
in locomotor ataxia, II 519
to eat in case of colds, II 524
to eat in catarrh, II 530
in hay fever, II 532
combinations, III 602
quantity an important factor, III 604
instinct a safe guide in selecting, III 605
tables, how to interpret, III 607
tables of digestive harmonies and disharmonies, III 609
fats, III 609
eggs, III 610
milk, III 611
nuts, III 612
grains, III 613
vegetables, III 614
acid fruits, III 615
sweet fruits, III 616
sugars, III 617
simple classification of, III 621
based on principal nutritive substances, III 624
purposes of different classes of, III 625
difference between digestibility and assimilability
of, III 630
table showing comparative assimilability carbohydrate
and water content of various classes of food, III 632
purpose of the vieno table in, III 634
vieno system of, III 645
values, measurement of, III 639
values, measurement of--(old system), III 642
amount of nitrogen in, incorrect standards, III 645
incorrect standards of measurement of, III 646
what constitutes a true, III 647
explanation of vieno system of food measurement, III 648
edible portion of, III 650
how to reduce foods to vienos, III 651
nitrogen factor in, III 651
direct method of calculating available nitrogen in, III 655,
III 663
curative value of, III 668
for children (see menus for children), III 687
in cirrhosis of the liver, III 823
in consumption, IV 989-990
in pregnancy, IV 1033
selection, combination and proportion of, V 1149,
V 1152
according to age, V 1149
according to time of year, V 1151
according to work or activity, V 1151
and energy, V 1310
relative importance of air, water and, V 1313
FORMALDEHYDE
uses of, I 93
an artificial preservative, I 93
a poison to the human system, I 93
FOWL
selection of, III 678
preparation of, III 678
FRUITS
composition of, II 309
dietetic value of, II 310
effect of acid, II 312
classification according to acidity, II 312
evils of acid, II 314
value of sub-acid, II 315
value of non-acid, II 316
canned, II 316
evaporated, II 316
fresh, II 317
tables of digestive harmonies and disharmonies of
acid, III 615
tables of digestive harmonies and disharmonies of
sweet, III 616
bananas, III 675
G
GALACTOSE
formation of, I 111
GAME
as a food, I 268
GAS DILATATION (GASTRITIS)
symptoms of, II 432-447
what to eat in, II 432
what to omit in, II 433
causes of, II 449
remedy for, II 450
food to be used in treatment of, II 452
GASTRIC JUICE
composition of, I 147
formation of, I 148
its action on fat, I 148
rennet of the, I 151
GASTRITIS
(also see gas dilatation), II 432
causes of, II 449
symptoms of, II 449
diagnosis of, II 450
treatment of, II 450
diet in, II 450
food in, II 452
what to eat in, II 452
what to omit in, II 452
GLOBULINS
sources of, I 129
properties, I 129
types of, I 130
GLUCOSE
percentage in the blood, I 204
function of, I 204
manufacture of, II 328
composition of, II 328
uses of, II 329
an article of food, II 329
GLYCOGEN
sources of, I 118
formation of, I 118
GOUT
causes of, II 546
symptoms of, II 547
remedy for, II 547
diet in, II 548
what to eat in, II 550
what to omit in, II 550
GRAIN
cooked, I 184
government experiments with, I 185
uncooked, I 185
nutritive value of, II 289
wheat, II 290
rye, II 291
barley, II 292
oats, II 293
corn, II 293
rice, II 294
buckwheat, II 294
uses of, II 295
as a remedial food, II 298
tables of digestive harmonies and disharmonies of, III 613
GUMS
varieties of, I 120
H
HABITS
man a creature of, I 223
HAY FEVER
described, II 519
symptoms of, II 531
remedy for, II 531
diet for, II 531
foods to eat in, II 532
foods to omit in, II 532
HEALTH
influence of mind on, II 385
laws of, II 396
definition of, II 405
HEART TROUBLE
gas, a cause of, II 448-572
early symptoms of, II 570
medical misconceptions of, II 570
causes of, II 571
diet for, II 573
exercise for, II 574
HEAT
production of, I 41
body determination of, I 42
a measure of energy, I 198
units, I 199
HEMOGLOBIN
component parts of, I 130
HEMORRHOIDS
(see Piles), II 471
HEREDITY, V 1293
so-called wonders of microscopic study of reproductive
cells in, V 1294
chromosoms in different species, V 1294
action of, V 1294
what it is, V 1295
characteristics not due to, V 1296
summary of facts regarding sex and, V 1297
HERNIA
causes of, II 443
HONEY
food value of, II 330
composition of, II 331
HUMAN ILLS
chiefly due to dis-eases and conditions originating in
the stomach, I 4
(see chart showing dis-eases caused by superacidity), I 9
HYDROCARBONS
definition of, I 89
uses of, I 89
where found, I 89
how formed, I 90
HYDROCHLORIC ACID
how formed, I 64
action of, I 65
its importance in digestion, I 66
chemical symbols of, I 67
HYDROGEN
where found, I 42
physical properties, I 43
chemical properties of, I 43
gas, I 45
I
INDIGESTION (ACUTE)
important suggestions regarding, III 807
treatment for, III 807
what to eat in, III 807
INFANT FEEDING
great mortality due to wrong, V 1154
two points of view on, V 1155
mothers' milk in, V 1162
general rules to be observed in, V 1164
modification of milk in, V 1165
preparation of food in, V 1165
quantity of food in, V 1166
frequency of feeding, V 1166
disastrous results of too frequent, V 1168
importance of cleanliness in preparation of food, V 1168
constipation in, V 1169
composition and color of stools in, V 1169
temperature of food in, V 1173
general instructions in health and hygiene, V 1174
INFLUENZA
described, II 519
causes of, II 536
symptoms of, II 537
remedy, II 537
diet for, II 537
food in, IV 939
INSOMNIA
causes of, II 538
remedy for, II 539
diet for, II 541
foods to eat in, II 542
foods to omit in, II 542
similarity of symptoms in nervousness and, II 542
INTESTINAL JUICES
definition of, I 157
action of, I 158
INULIN
value of, I 121
IODIN
description of, I 73
IRON
salts of, I 77
in patent medicines, I 78
L
LACTOSE
where found, I 113
indigestion, I 114
LAWS
natural, I 11
LAXATIVES
loss of vitality due to, II 376
harmful results due to use of, II 436
LEGUMES
defined, II 307
familiar types of, II 307
rich in nitrogen, II 307
require thorough mastication, II 308
LEVULOSE
composition of, I 111
defined, I 111
LITMUS SOLUTION
tests for, I 69
LIVER, THE, I 137
functions of, I 203
cirrhosis of, II 468
---- causes of, II 468
---- symptoms of, II 468
---- treatment for, II 469
---- stimulants in, II 469
---- what to eat in, II 469
---- atrophic, III 822
---- hypertrophic, III 822
---- food in treatment for, III 823
LOCOMOTOR ATAXIA
causes of, II 511
drug treatment harmful in, II 513
symptoms of, II 514
remedy for, II 515
diet for, II 516
exercise in, II 517
massage in, II 517
cured, obstinate case of, II 518
foods to eat, II 519
foods to omit, II 519
LUNGS, THE
functions of, II 390
M
MALNUTRITION
cause of, II 511
remedy for, II 511
MALTOSE
composition of, I 112
how formed, I 113
MEAT
fallacy of lean, I 228
source of autointoxication, I 247
classified, I 250
composition of lean, I 250
extractives of, I 252
prejudice against pork, I 253
cold storage of, I 256
decomposition of cold storage, I 257
"ripened", I 257
scientific objections to use of, I 258
MEDICINES
effects of, II 343
ancient belief concerning, II 344
unscientific uses of, II 377
MENUS
FOR NORMAL CHILDREN
(_From 2 to 5 Years of Age_)
spring, III 687
summer, III 688
fall, III 689
winter, III 690
(_From 5 to 10 Years of Age_)
spring, III 692
summer, III 693
fall, III 694
winter, III 695
(_From 10 to 15 Years of Age_)
spring, III 696
summer, III 697
fall, III 698
winter, III 699
FOR NORMAL PERSONS
(_From 15 to 20 Years of Age_)
spring, III 700
summer, III 701
fall, III 702
winter, III 703
(_From 20 to 33 Years of Age_)
spring, III 704
summer, III 705
fall, III 706
winter, III 707
(_From 33 to 50 Years of Age_)
spring, III 708
summer, III 709
fall, III 710
winter, III 711
(_From 50 to 65 Years of Age_)
spring, III 712
summer, III 713
fall, III 714
winter, III 715
(_From 65 to 80 Years of Age_)
spring, III 716
summer, III 717
fall, III 718
winter, III 719
(_From 85 to 100 Years of Age_)
spring, III 720
summer, III 721
fall, III 722
winter, III 723
MENUS, CURATIVE
introduction, III 724
FOR SUPERACIDITY
(ABNORMAL APPETITE)
spring, III 726
summer, III 728
fall, III 729
winter, III 730
FOR SOUR STOMACH AND IRRITATION OF STOMACH AND
INTESTINES
spring, III 731
summer, III 733
fall, III 734
winter, III 736
FOR SOUR STOMACH, INTESTINAL GAS AND CONSTIPATION
spring, III 738
summer, III 740
fall, III 742
winter, III 745
STOMACH AND INTESTINAL CATARRH
spring, III 747
summer, III 750
fall, III 751
winter, III 752
FERMENTATION, INTESTINAL GAS, FEVERED STOMACH AND LIPS,
CANKERS ON TONGUE
spring, III 753
summer, III 755
fall, III 757
winter, III 759
CONSTIPATION (CHRONIC) NERVOUSNESS
spring, III 761
summer, III 765
fall, III 767
winter, III 769
CONSTIPATION, AUTOINTOXICATION, LOW VITALITY
spring, III 771
summer, III 773
fall, III 775
winter, III 777
GASTRITIS
spring, III 779
summer, III 781
fall, III 782
winter, III 783
NERVOUS INDIGESTION
spring, III 784
summer, III 785
fall, III 786
winter, III 787
NERVOUSNESS
FOR BUSINESS MAN, THIN, NERVOUS,
IRRITABLE--INSOMNIA--STOMACH AND INTESTINAL TROUBLE
spring, III 789
summer, III 790
fall, III 793
winter, III 798
FOR SUBACIDITY
INDIGESTION (CHRONIC)
spring, III 801
summer, III 803
fall, III 804
winter, III 805
BILIOUSNESS
HEADACHE--SLUGGISH LIVER
spring, III 809
summer, III 811
fall, III 812
winter, III 813
HEADACHE--TORPID LIVER
spring, III 814
summer, III 815
fall, III 816
winter, III 820
CIRRHOSIS OF THE LIVER
general remarks, III 822
food to be used in, III 823
MENU NO, 1
spring, III 824
summer, III 825
fall, III 826
winter, III 827
MENU NO, 2
spring, III 828
summer, III 829
fall, III 830
winter, III 831
DIARRHEA
spring, III 832
summer, III 833
fall, III 834
winter, III 835
DIARRHEA--DYSENTERY
spring, III 836
summer, III 840
fall, III 841
winter, III 842
EMACIATION--UNDERWEIGHT--RATHER ANEMIC
spring, III 845
summer, III 847
fall, III 848
winter, III 850
RUN DOWN CONDITION--FLATULENCY--UNDERWEIGHT
spring, III 852
summer, III 856
fall, III 858
winter, III 861
LOW VITALITY--UNDERWEIGHT--WEAK DIGESTION
spring, IV 863
summer, IV 864
fall, IV 865
winter, IV 866
OBESITY--IRREGULAR HEART ACTION--NERVOUSNESS
spring, IV 870
remarks, IV 871
summer, IV 872
fall, IV 872
winter, IV 877
ABNORMAL APPETITE--OBESITY--DROWSINESS
spring, IV 882
summer, IV 884
remarks, IV 885
fall, IV 886
remarks, IV 887
winter, IV 891
DECREASING WEIGHT--INCREASING STRENGTH
spring, IV 893
summer, IV 894
fall, IV 895
winter, IV 896
NEURASTHENIA
spring, IV 897
summer, IV 898
fall, IV 899
winter, IV 900
MALNUTRITION
spring, IV 901
summer, IV 902
fall, IV 903
winter, IV 904
FOR A YOUTH
ANEMIA--MALASSIMILATION--UNDERWEIGHT--NO APPETITE
spring, IV 905
summer, IV 907
fall, IV 908
winter, IV 910
LOCOMOTOR ATAXIA
spring, IV 911
summer, IV 912
fall, IV 913
winter, IV 914
COLDS
spring, IV 917
summer, IV 918
fall, IV 920
winter, IV 921
NASAL CATARRH
late spring }, IV 925
early summer}
late summer }, IV 927
early fall }
late fall }, IV 928
early winter}
late winter }, IV 930
early spring}
HAY FEVER
spring, IV 931
summer, IV 932
fall, IV 933
winter, IV 934
ASTHMA
spring, IV 935
summer, IV 936
fall, IV 937
winter, IV 938
INFLUENZA
Foods in, IV 939
Menus for
(see menus for colds, catarrh, hay fever and asthma),
II 519
INSOMNIA--NERVOUSNESS--LOW VITALITY
spring, IV 940
summer, IV 942
fall, IV 943
winter, IV 945
RHEUMATISM--GOUT--LUMBAGO--SCIATICA--ARTHRITIS
spring, IV 947
summer, IV 949
fall, IV 951
winter, IV 953
ANEMIA--SLUGGISH LIVER--RHEUMATIC TENDENCY
spring, IV 955
summer, IV 957
fall, IV 962
winter, IV 964
STIFFNESS AND PAIN IN JOINTS--STOMACH TROUBLE--CONSTIPATION--INTESTINAL
GAS--IRREGULAR HEART ACTION
spring, IV 967
summer, IV 968
fall, IV 970
winter, IV 975
BRIGHT'S DIS-EASE
spring, IV 979
summer, IV 980
fall, IV 981
winter, IV 982
DIABETES
spring, IV 983
summer, IV 985
fall, IV 987
winter, IV 988
WEAK LUNGS--CONSUMPTION
general menu, IV 991
TUBERCULAR TENDENCY--CONSTIPATION--NERVOUSNESS--CATARRH
spring, IV 994
summer, IV 998
fall, IV 1000
winter, IV 1003
TENDENCY TOWARD INTESTINAL CONGESTION
spring, IV 1005
summer, IV 1007
fall, IV 1008
winter, IV 1011
DIS-EASES OF THE SKIN--ECZEMA
spring, IV 1013
summer, IV 1015
fall, IV 1016
winter, IV 1019
WEAK DIGESTION--NERVOUSNESS--SLIGHT ECZEMA
spring, IV 1023
summer, IV 1025
fall, IV 1026
winter, IV 1027
APPENDICITIS
spring, IV 1029
summer, IV 1030
fall, IV 1031
winter, IV 1032
FOR THE PREGNANT WOMAN
food in pregnancy, IV 1033-1035
MENUS
spring, IV 1036
summer, IV 1037
fall, IV 1038
winter, IV 1039
FOR THE NURSING MOTHER
foods to omit, IV 1040
foods to use, IV 1041
MENUS FOR THE NURSING MOTHER
spring, IV 1042
summer, IV 1043
fall, IV 1044
winter, IV 1045
MISCELLANEOUS
WEAK DIGESTION (ALMOST INVALID)
spring, IV 1046
summer, IV 1048
fall, IV 1049
winter, IV 1051
BUILDING UP THE NERVOUS SYSTEM--INCREASING VITALITY
spring, IV 1053
summer, IV 1056
fall, IV 1058
winter, IV 1060
FOR AGED PERSON--BUILDING GENERAL HEALTH
spring, IV 1061
summer, IV 1065
fall, IV 1066
winter, IV 1068
(Healthy Person) STRENGTH AND ENDURANCE
spring, IV 1069
summer, IV 1070
fall, IV 1071
winter, IV 1073
MALASSIMILATION AND AUTOINTOXICATION
spring, IV 1074
summer, IV 1076
fall, IV 1078
winter, IV 1080
NO APPETITE
distinction between appetite and hunger, IV 1081
spring, IV 1081
summer, IV 1084
fall, IV 1085
winter, IV 1086
ATHLETIC DIET
spring, IV 1088
summer, IV 1089
fall, IV 1090
winter, IV 1091
(Chiefly Uncooked)
spring, IV 1093
summer, IV 1094
fall, IV 1095
winter, IV 1097
FOR INVALID CHILD--MAKING MUSCULAR TISSUE--REGULATING
BOWELS
spring, IV 1098
summer, IV 1100
fall, IV 1101
winter, IV 1104
FOR MENTAL WORKER--TO INCREASE BRAIN EFFICIENCY
spring, IV 1106
summer, IV 1108
fall, IV 1110
winter, IV 1113
FOR SCHOOL TEACHER--ANEMIA--SLUGGISH LIVER--UNDERWEIGHT--NERVOUSNESS
spring, IV 1115
summer, IV 1117
fall, IV 1118
winter, IV 1120
LABORING MAN UNDERWEIGHT--ANEMIC (LUNCH IN SHOP)
spring, IV 1122
summer, IV 1124
fall, IV 1126
winter, IV 1129
diet for cold weather, IV 1133
diet for hot weather, IV 1134
hot weather menu for the prevention of sunstroke and heat
prostration, IV 1135
suggestions for the prevention of sunstroke, IV 1136
MENUS FOR BUILDING UP SEXUAL VITALITY
spring, IV 1138
summer, IV 1139
fall, IV 1140
winter, IV 1141
SUGGESTIONS FOR PERSONS UNDERGOING MODERATE AMOUNT OF
EXPOSURE,
V 1201
MENUS
between temperature 20 and 30° F, V 1203
between temperature 70 and 90° F, V 1206
MENUS FOR NERVOUSNESS
spring, V 1220
summer, V 1222
fall, V 1223
winter, V 1224-1227
MENUS
Curative and Remedial, III 667,
IV 1143
for constipation, II 438
for obesity, II 500
choice of, III 683
normal, III 685
introduction to, III 685
MERCURY
and its salts, II 373
METABOLISM
chemistry of, I 193
process of, I 193
described, I 194
liberation of energy through, I 199
carbohydrates in, I 202
of fat, I 205
of proteids, I 209
METALS
salts of, I 76
uses of, I 77
iron, I 77
MILK
sour, discussed, I 174
mothers, I 246
food values of, I 270
a perfect food, I 273
cows, I 274
composition of cows, I 274
varieties of cows, I 274
nutritive value of, I 275
coagulation of casein in, I 276
harmonies, I 276
adulteration of, I 276
in sour stomach, I 277
preservatives in, I 280
pasteurization of, I 280
natural souring of, I 281
why constipating, II 442
tables of digestive harmonies and disharmonies, III 611
MORPHIN
habit, II 351
uses of, II 352
MOTHER, THE PROSPECTIVE
general rules for, V 1157
the corset, V 1158
exercise, V 1158
deep breathing, V 1158
mental occupation, V 1158
special rules for, V 1159
suggestions for the diet for abnormal appetite during
pregnancy, V 1160
selection of food, V 1161
starchy foods during pregnancy, V 1161
N
NARCOTICS
classification of, III 349
NASAL CATARRH, IV 922
NERVOUSNESS
true meaning of, V 1211
relation of nutrition to, V 1212
causes of, V 1212
constipation a factor in, V 1214
primary causes of, V 1215
effect of stimulants in, V 1215
overwork not a factor in, V 1216
remedy for, V 1217
effects of wrong eating and drinking in, V 1218
special instructions for persons suffering from, V 1227
recreation in, V 1228
relation of sexual functions to, V 1228
NERVOUS INDIGESTION
described, II 453
causes of, II 454
symptoms of, II 455
remedy for, II 458
diet for, II 458
remarks on, III 784
NEURASTHENIA
described, II 503
a final warning, II 503
causes of, II 505-507
symptoms, II 506
remedy, II 506
importance of diet in, II 508
mental attitude in, II 508
what to eat in, II 510
what to omit in, II 510
NITROGEN
described, I 58
properties of, I 59
compounds of, I 59
daily amount required, I 231
body requirement of, I 232
grain a source of, II 297
proportion in lean meat, III 641
in food, how to compute, III 645
a factor in food, III 651
method of calculating available amount in food, III 655
NUTRITION
science of, I 14
relation of sexual health in, V 1289
NUTS
pine, II 301
----, composition of, II 301
almonds, II 303
pecans, II 304
brazil, II 304
walnut, English, II 304
hazel, II 305
butter, II 305
beech, II 305
cocoa, II 305
peanuts, II 306
as heat producers, II 301
nitrogen factor in, II 302
tables of digestive harmonies and disharmonies of, III 612
O
OBESITY
prevention of, I 208
remedies for, I 208, II 495
unnatural, II 491
the law governing, II 491
weight tables in, II 492
causes of, II 493
eating in, II 494
drinking in, II 494
exercise in, II 495
use of fats in, II 496
chronic, diet suggestions in, II 496
foods that produce, II 497
foods that prevent, II 498
foods in, II 500
menus for, II 500
symptoms resulting from change of food in, II 502
foods to eat in, II 502
foods to omit in, II 502
OILS
formation of, I 122
composition of, I 122
olive, I 123
cotton seed, manufacturing of, I 123, II 337
vegetable, I 123
vegetable, value of, II 335
poisonous, I 124
grades of olive, II 336
peanut, value of, II 338
palm, II 339
linseed, II 340
OLD AGE
meat and bread as articles of diet in, V 1179
uric acid in rheumatic conditions in, V 1179
soluble starches desirable in, V 1180
importance of diet in, V 1181
DIET FOR THE THREE PERIODS IN OLD AGE
From 50-60 years of age, V 1181
From 60-70 years of age, V 1182
From 70-100 years of age, V 1182
SPECIAL SPRING AND SUMMER MENUS
For ages 50-60, V 1184
FALL AND WINTER MENUS
For ages 50-60, V 1186
How food should be prepared for people between ages of 50-60,
V 1186
OLEIN
defined, I 123
OLEOMARGARIN
described, I 285
how made, I 286
OPIUM
composition of, II 350
effect of, II 351
OXYGEN
a substance, I 32-33
manufacture of, I 33
production of, I 36
properties of, I 36
chemical action of, I 36
effect of, I 36
a heat determiner, I 40
not the only required element in breathing, V 1313
OXID
nitrous, I 62
OXIDATION
of the blood, I 39
of waste matter, I 39
laws governing, I 41
and air, V 1312
OYSTERS (AND CLAMS)
unfit for food, I 262
P
PANCREAS, THE
functions of, I 138
PAIN
a warning, I 12
PATENT MEDICINES
Defined, II 347
why alcohol is used in, II 370
per cent of alcohol in, II 371
PENTOSES
from the standpoint of human food, I 110
PEPSIN
action of, I 155
PHOSPHORUS
uses of, I 75
PHYSICAL CULTURE
systems of, V 1333
tensing in, V 1339
vibratory exercise, V 1339
heavy weight exercise, V 1340
indoor exercises, V 1340
PHYSIOLOGY
the old, V 1305
PILES
causes of, II 471
symptoms of, II 472
treatment for, II 472
diet for, II 473
POISONS
body, I 245
generated by fear, I 246
alkaloid, II 349
narcotic, II 349
POLYSACCHARIDS
starch, I 114
glycogen, I 118
cellulose, I 119
gums, I 120
inulin, I 121
POTASSIUM IODID
effect of, II 374
POULTRY
method of fattening domestic, I 265
marketing undrawn, I 266
"hanging", I 267
PRACTISE OF DIETETICS, THE
Introduction, V 1233
general treatment in, V 1235
scope of scientific feeding in, V 1236
the value of letters in, V 1236
the art of polemics in, V 1236
value of booklet describing your work, V 1238
ability to prepare your own copy, V 1238
value of experience in, V 1239
diagnosis in, V 1241
diet in, V 1242
educate your patient in, V 1242
patient should agree with the diet, V 1243
mental factors in, V 1245
publicity necessary in, V 1246
value of truthful publicity, V 1248
some cures too remarkable to advertise, V 1250
courtesy an asset in, V 1250
PRENATAL CULTURE
embryological growth in, V 1289
superstition concerning, V 1290
theory on, V 1290
influence of fright, anger, etc, in, V 1291
mother's nutrition the only factor in, V 1291
birthmarks, V 1292
PROTEIDS
defined, I 125
classified, I 128
peptones, I 130
proteoses, I 130
uses of, I 211
replace worn-out cells, I 212
action of, I 213
converted into peptones, I 214
composition of, I 215
form body fat, I 215
excess of, I 216
animal requirements of, I 230
digestibility of grain, II 298
effect of heat on, III 595
purpose of, III 626
PTOMAINS
formation of, I 128
PURGATIVES
salts as, II 375
Q
QUININ
uses of, II 357
R
RECIPES
for coddled eggs, III 677
uncooked eggs, III 678
baked omelet, III 678
for preparing green peas in the pod, III 679
pumpkin, III 680
vegetable juice, III 680
sassafras tea, III 680
REST
forces at work during, V 1301
changes during, V 1302
human body at, V 1303
change in body tissue during, V 1303
comparisons regarding necessity for, V 1304
confusion of terms, V 1306
REST AND RE-CREATION
necessity for, II 400
phenomenon of sleep and, V 1306
where found, V 1308
idleness in, V 1346
exercise necessary for assimilation and elimination, V 1347
hunting, V 1347
fishing, V 1347
true re-creation, V 1348
worthless objects for which men struggle fail to give, V 1348
the triad of all that is best in man the goal to strive for,
V 1348
in solitude, V 1349
RHEUMATISM
described, II 543
causes of, II 544
symptoms of, II 545
remedy for, II 547
diet in, II 548
---- natural versus artificial, II 548
perspiration in, II 549
what to eat in, II 550
what to omit in, II 550
S
SACCHARIN
food value of, I 91
SALIVA
secretion of, I 142
mastication and, I 142
SALT
common, I 69
in the body, I 73
magnesium, I 77
mineral origin of vegetable, I 131
SEX
relation of sexual functions to the nervous system, V 1288
necessity for popular knowledge concerning, V 1288
relation of nutrition to sexual health, V 1289
summary of facts regarding heredity, and V 1297
SILICON
in the body, I 76
SLEEP
evidence of acquired energy during, V 1308
the mysterious production of energy during, V 1309
expenditure of energy during, V 1310
and its relation to the expenditure of energy, V 1312
SOAP
process of making, I 96
SOLUTION
in nutrition, I 50
in assimilation, I 51
examples of, I 51
STARCH
sources of, I 114
potato, I 115
solubility of, I 116
corn, I 116
changing of, I 117
STOMACH, THE, I 137
functions of, II 389
disorders originating in, II 417
"lump" in, II 419
catarrh of, III 747
STRYCHNIN
effect of, II 356
SUGAR
grape, I 109
---- sources of, I 109, II 327
pentose, I 110
levulose, I 111
galactose, I 111
cane, I 112
maltose, I 112
lactose, I 113
effects of heat on, III 594
tables of digestive harmonies and disharmonies, III 617
food value of, II 324
beet sugar, II 325
cane, value of, II 326
process of refining, II 326
maple, genuine, II 327
---- imitation, II 327
milk, II 327
SULFUR
in the human body, I 75
SUNSTROKE
prevention of, IV 1136
SUPERACIDITY
chart indicating dis-eases caused by, I 9
cause of, I 7, II 421
diagnosis of, II 418
symptoms of, II 421
remedy for, II 423
despondency produced by, II 430
SWEETS
relative order of, II 332
application of term, II 334
SYMPTOMS
comparison of, II 389
T
TABLE OF WEIGHTS AND MEASURES, III 664
TEA
composition of, II 365
TEMPERATURE
fat requirements according to, V 1200
TISSUE BUILDING
food a factor in, I 195
process of, I 196
generation of heat and energy in, I 197
proteids a factor in, I 210
TOBACCO
effect of nicotin in, II 361
general effect of, II 362
TREATMENT
by disinfection, II 347
TRICHINOSIS
described, I 259
TRYPSIN
action of, I 155
V
VEGETABLES
groups of, II 318
succulent, II 319
---- value of, II 320
juices of, II 321
white potato, II 321
sweet potato, II 322
carrots, II 322
parsnips, II 322
turnips, II 322
beets, II 322
tomatoes, II 323
tables of digestive harmonies and disharmonies of, III 614
VEGETARIANISM
from animal standpoint, I 236
from standpoint of scientific living, I 237
W
WATER
composition of, I 44
properties of, I 45
rain, I 46
hard, I 46
mineral, I 47
salt, I 47
effervescent, I 47
sulphur, I 47
distilled, I 48
as a solvent, I 49
chemical uses of, I 48
proportion in the body, I 52
uses in the body, I 54
drinking, I 54
necessity for drinking, II 434
WHEAT
composition of, II 291
* * * * *
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| Transcriber's notes: |
| |
| Added 'D' to index heading of D words. |
| 'shall fish' in index need be 'shell-fish', changed. |
| Added 'G' to index heading of G words. |
| Added 'H' to index heading of H words, misplaced. |
| Index HUMAN ILLA 'orginating' need be 'originating' in the stomach. |
| Taken out hyphen in 'Re-creation' from index. |
| Put in hypen in 'diseases' in index as in main text. |
| Both 'Re-creation' and 'Recreation' present, leaving. |
| Taken out hyphen in 'stand-point'. |
| Taken out hyphen in 'tea-pot'. |
| P.1145. Removed duplicate chapter heading in html file. |
| Index, O - Old Age: From 70-100 years of age V '1181' |
| need be '1182', changed. |
| Fixed various punctuation. |
| Note: underscores to surround _italic text_. |
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*** End of this LibraryBlog Digital Book "Encyclopedia of Diet, Vol. 5 (of 5)" ***
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