Thanks to
Messianic Rabbi Ray for the following:
http://outdoors-magazine.com/spip.php?article257
http://www.hesperian.org/publications_download.php#wtnd
http://outdoors-magazine.com/spip.php?article334
http://outdoors-magazine.com/spip.php?article348
http://outdoors-magazine.com/IMG/pdf/huntingwithabowandarrow.pdf
http://outdoors-magazine.com/IMG/pdf/pioneeringbook.pdf
http://outdoors-magazine.com/spip.php?article337
http://outdoors-magazine.com/spip.php?article294
http://outdoors-magazine.com/spip.php?article325
http://outdoors-magazine.com/spip.php?article320
http://outdoors-magazine.com/spip.php?article326
http://outdoors-magazine.com/spip.php?article324
http://outdoors-magazine.com/IMG/pdf/A-CR-CCP-120-403_e.pdf
http://outdoors-magazine.com/IMG/pdf/A-CR-CCP-120-405_e.pdf
http://outdoors-magazine.com/IMG/pdf/woodcraft-and-camping.pdf
http://outdoors-magazine.com/spip.php?article305
http://outdoors-magazine.com/spip.php?article306
http://outdoors-magazine.com/spip.php?article317
US Army
Survival Manuals
http://outdoors-magazine.com/IMG/pdf/fm_21-76-1survival.pdf
http://outdoors-magazine.com/IMG/pdf/The_Ten_Bushcraft_Books_by_Richard_Graves.pdf
Welcome to Hesperian’s Online Library
Hesperian
has made a commitment to publish online versions of all of our books and to
keep those online editions up-to-date, incorporating all corrections and
revisions as they are made.
The Following
Titles are available for Free Download:
Where There Is
No Doctor
Where Women
Have No Doctor
A Book
for Midwives
A Health
Handbook for Women with Disabilities
HIV Health and
Your Community
Helping
Children Who Are Deaf
Helping
Children Who Are Blind
A Worker's
Guide to Health and Safety
A
community guide to environmental health
Women's Health
Exchange
Global Health
Watch
Where
There Is No Dentist
The
Story of Stuff with Annie Leonard
Maintaining Health
On
A 159 page public domain
book, which is just excellent.
WARNING: Big article !
I discovered this public domain
book on project gutenberg
free ebooks to which I removed references in agreement
of their stupid and too complicated disclaimers. It is not copyrighted in the
I is
not really outdoor related, rather health related, still worth a read. The
original is pure text and hard to read, I have formatted titles and paragraphs
for your pleasure.
You can, if you want to print
it, use the left column link to "print this article".
MAINTAINING HEALTH
(FORMERLY HEALTH AND EFFICIENCY)
By R. L.
ALSAKER, M. D.
AUTHOR OF "EATING FOR
HEALTH AND EFFICIENCY"
"When you arise in
the morning, think what a precious privilege it is to live, to breathe, to
think, to enjoy, to love."
—MARCUS AURELIUS.
"Nature Cures" —HIPPOCRATES
TO ISAAC T. COOK
WHOSE CRITICISMS, ASSISTANCE
AND ENCOURAGEMENT HAVE LIGHTENED THE LABOR AND ADDED TO THE PLEASURE OF
PRODUCING THIS VOLUME.
CHAPTER CONTENTS
I PRELIMINARY CONSIDERATIONS
Humanity, Health and Healers
II MENTAL ATTITUDE
Correct and Incorrect--Results
III FOOD
General Consideration
IV OVEREATING
V DAILY FOOD INTAKE
VI WHAT TO EAT
VII WHEN TO EAT
VIII HOW TO EAT
IX CLASSIFICATION OF FOODS
X FLESH FOODS
Composition--Utility--Preparation--Combinations
XI NUTS
Composition--Utility--Preparation--Combinations
XII LEGUMES
Composition--Utility--Preparation--Combinations
XIII SUCCULENT VEGETABLES
Composition--Utility--Preparation--Combinations--Salads
XIV CEREAL FOODS
Composition--Utility--Preparation--Combinations
XV TUBERS
Composition--Utility--Preparation--Combinations
XVI FRUITS
Composition--Utility--Preparation--Combinations--Salads
XVII OILS AND FATS
XVIII MILK AND OTHER DAIRY PRODUCTS
Composition--Utility--Preparation--Combinations
XIX MENUS
Food Combination in General
XX DRINK
Water--Tea--Coffee--Alcohol--Enslaving Drugs
XXI CARE OF THE SKIN
Baths--Friction--Clothing
XXII EXERCISE
XXIII BREATHING AND VENTILATION
XXIV SLEEP
XXV FASTING
Our Most Important Remedy--Symptoms--When and
How to Fast--Cases
XXVI ATTITUDE OF PARENT TOWARD CHILD
XXVII CHILDREN
Prenatal Care--Infancy--Childhood--Mental
Training
XXVIII DURATION OF LIFE
Advanced Years--Living to Old Age in Health
and Comfort
XXIX EVOLVING INTO HEALTH
How it is Often Done--A Case
XXX RETROSPECT
A Summing-up of the Subject
CHAPTER I.
PRELIMINARY CONSIDERATIONS.
Writings on hygiene and health
have been accessible for centuries, but never before have books and magazines
on these subjects been as numerous as they are today. Most of the information
is so general, vague and indefinite that only a few have the time and patience
to read the thousands of pages necessary to learn what to do to keep well. The
truth is to be found in the archives of medicine, in writings covering a period
of over thirty centuries, but it is rather difficult to find the grains of
truth.
Health is the most valuable of all
possessions, for with health one can attain anything else within reason. A few
of the great people of the world have been sickly, but it takes men and women
sound in body and mind to do the important work. Healthy men and women are a
nation’s most valuable asset.
It is natural to be healthy, but
we have wandered so far astray that disease is the rule and good health the
exception. Of course, most people are well enough to attend to their work, but
nearly all are suffering from some ill, mental or physical, acute or chronic,
which deprives them of a part of their power. The average individual is of less
value to himself, to his family and to society than he could be. His bad
habits, of which he is often not aware, have brought weakness and disease upon
him. These conditions prevent him from doing his best mentally and physically.
This abnormal condition has a bad
effect upon his descendants, who may not be born with any special defects, but
they have less resistance at birth than is their due, and consequently fall
prey to disease very easily. This state of impaired resistance has been passed
on from generation to generation, and we of today are passing it on as a
heritage to our children.
About 280,000 babies under the age
of one year die annually in the
Under favorable conditions people
should live in comfort and health to the age of one hundred years or more,
useful and in full possession of their faculties. Barring accidents, which
should be less numerous when people fully realize that unreasonable haste and
speed are wasteful and that life is more valuable than accumulated wealth,
human life could and should be a certainty. There should be no sudden deaths
resulting from the popular diseases of today. In fact, pneumonia, typhoid
fever, tuberculosis, cancer and various other ills that are fatal to the vast
majority of the race, should and could be abolished.
This may sound idealistic, but though such results are not probable in the near
future, they are possible.
All civilized nations of which we
have record, except the Chinese, have decayed after growing and flourishing a
few centuries, usually about a thousand years or less. Many reasons are given
for the decline and fall of nations.
From luxury nations are plunged
into hardship. Then their renewed contact with the soil gradually causes their
regeneration, if they have enough vitality left to rise again. Such is the
history of the Italians. Many others, like the once great Egyptians, whose
civilization was very far advanced and who became so dissolute that a virtuous
woman was a curiosity, have been unable to recover, even after a lapse of many
centuries. The degenerated nations are like diseased individuals: Some have
gone so far on the road to ruin that they are doomed to die. Others can slowly
regain their health by mending their ways.
Nations, like individuals,
generally do better in moderate circumstances than in opulence. Nearly all can
stand poverty, but only the exceptional individual or nation can bear up under
riches. Nature demands of us that we exercise both body and mind.
Civilization is not inimical to
health and long life. In fact, the contrary is true, for as the people advance
they learn to master the forces of nature and with these forces under control
they are able to lead better, healthier lives, but if they become too soft and
luxurious there is decay of moral and physical fibre,
and in the end the nation must fall, for its individual units are unworthy of
survival in a world which requires an admixture of brain and brawn.
Civilization is favorable to long
life so long as the people are moderate and live simply, but when it
degenerates to sensuous softness, individual and racial deterioration ensue.
Among savages the infant mortality is very great, but such ills as cancer,
tuberculosis, smallpox and Bright’s disease are rare.
These are luxuries which are generally introduced with civilization. Close
housing, too generous supply of food, too little exercise and alcohol are some
of the fatal blessings which civilized man introduces among savages.
A part of the price we must pay
for being civilized is the exercise of considerable self-control and
self-denial, otherwise we must suffer.
The state of the individual health
is not satisfactory. There is too much illness, too much suffering and too many
premature deaths. It is estimated that in our country about three millions of
people are ill each day, on the average. The monetary loss is tremendous and
the anguish and suffering are beyond estimate.
The race is losing every year a
vast army of individuals who are in their productive prime. When a part of a
great city is destroyed men give careful consideration to the material loss and
plan to prevent a recurrence. But that is nothing compared to the loss we
suffer from the annual death of a host of experienced men and women. Destroyed
business blocks can be replaced, but it is impossible to replace men and women.
We look upon this unnecessary
waste of life complacently because we are used to it and consequently think
that it is natural. It is neither necessary nor natural. If we would read and
heed nature’s writings it would cease. Then people would live until their time
came to fade away peacefully and beautifully, as do the golden leaves of autumn
or the blades of grass.
Many dread old age because they
think of it in connection with decrepitude, helplessness and the childish querulousness popularly associated with advancing years.
This is not a natural old age; it is disease. Natural old age is sweet,
tolerant and cheerful. There are few things in life more precious than the
memory of parents and grandparents grown old gracefully, after having weathered
the storms of appetites and passions, the mind firmly enthroned and filled with
the calm toleration and wisdom that come with the passing years of a well spent
life.
A busy mind in a healthy body does
not degenerate. The brain, though apparently unstable, is one of the most
stable parts of the body.
We should desire and acquire
health because when healthy we are at our maximum efficiency. We are able to
enjoy life. We have greater capacity for getting and giving. We live more
fully. Being normal, we are in harmony with ourselves and with our associates.
We are of greater value all around. We are better citizens.
Every individual owes something to
the race. It is our duty to contribute our part so that the result of our lives
is not a tendency toward degeneration, but toward upbuilding,
of the race. The part played by each individual is small, but the aggregate is
great. If our children are better born and better brought up than we were, and
there is generally room for improvement, we have at least helped.
Health is within the grasp of all
who are not afflicted with organic disease, and the vast majority
have no organic ills. All that is necessary is to lead natural lives and
learn how to use the mind properly. Those who are not in sympathy with the
views on racial duty can enhance their personal worth through better living
without giving the race any thought. Every individual who leads a natural life
and thinks to advantage helps to bring about better public health. The national
health is the aggregate of individual health and is improved as the individuals
evolve into better health. National or racial improvement
come through evolution, not through revolution. The improvement is due
to small contributions from many sources.
The greatest power for human
uplift is knowledge. Reformers often believe that they can improve the world by
legislation. Lasting reform comes through education. If the laws are very
repressive the reaction is both great and unpleasant.
It takes about six months to learn
stenography. It requires a long apprenticeship to become a first-class
blacksmith or horseshoer. To obtain the rudiments of
a physician’s art it is necessary to spend four to six years in college. To
learn a language takes an apt pupil at least a year. A lawyer must study from
two to four years to become a novice. A businessman must work many years before
he is an expert in his line. Not one of these attainments is worth as much as
good health, yet an individual of average intelligence can obtain enough
knowledge about right living during his spare time in from two to six months to
assure him of good health, if he lives as well as he knows how. Is it worth
while? It certainly is, for it is one of the essentials of life. Health will
increase one’s earning capacity and productivity and more than double both the
pleasure and the duration of life.
Disease is a very expensive
luxury. Health is one of the cheapest, though one of the rarest, things on
earth. There is no royal road to health. If there is any law of health it is
this: Only those will retain it permanently who are deserving of it.
Many prefer to live in that state of uncertainty, which may be called tolerable health,
a state in which they do not suffer, yet are not quite well. In this condition
they have their little ups and downs and occasionally a serious illness, which
too often proves fatal. Even such people ought to acquire health knowledge, for
the time may come when they will desire to enjoy life to the fullest, which
they can do only when they have health. Those who have this knowledge are often
able to help themselves quickly and effectively when no one else can.
I am acquainted with many who have
been educated out of disease into health. Many of them are indiscreet, but they
have learned to know the signs of approaching trouble and they ease up before
anything serious overtakes them. In this way they save themselves and their
families from much suffering, much anxiety and much expense. Every adult should
know enough to remain well. Every one should know the signs of approaching
illness and how to abort it. The mental comfort and ease that come from the
possession of such knowledge are priceless.
Everything that is worth while
must be paid for in some way and the price of continued good health is some
basic knowledge and self-control. There are no hardships connected with
rational living. It means to live moderately and somewhat more simply than is
customary. Simplicity reduces the amount of work and friction and adds to the
enjoyment of life. The cheerfulness, the buoyancy and the tingling with the joy
of life that come to those who have perfect health more than compensate for the
pet bad habits which must be given up.
Many of the popular teachings
regarding disease and its prevention are false. The germ theory is a delusion.
The fact will some day be generally recognized, as it is today by a few, that
the so-called pathogenic bacteria or germs have no power to injure a healthy
body, that there is bodily degeneration first and then the system becomes a
favorable culture medium for germs: In other words, disease comes first and the
pathogenic bacteria multiply afterwards. This view may seem very ridiculous to
the majority, for it is a strong tenet of popular medical belief today that
micro-organisms are the cause of most diseases.
To most people, medical and lay,
the various diseases stand out clear and individual. Typhoid fever is one
disease. Pneumonia is an entirely different one. Surely this is so, they say,
for is not typhoid fever due to the bacillus typhosus
and pneumonia to the pneumococcus? But it is not so.
Outside of mechanical injuries there is but one disease, and the various
conditions that we dignify with individual names are but manifestations of this
disease. The parent disease is filthiness, and its manifestations vary
according to circumstances and individuals.
This filthiness is not of the
skin, but of the interior of the body. The blood stream becomes unclean,
principally because of indigestion and constipation, which are chiefly due to
improper eating habits. Some of the contributory causes are wrong thinking, too
little exercise, lack of fresh air, and ingestion of sedatives and stimulants
which upset the assimilative and excretory functions of the body. In all cases
the blood is unclean. The patient is suffering from autointoxication or
autotoxemia.
If this is true, it would follow
that the treatment of all diseases is about the same. For instance, it would be
necessary to give about the same treatment for eczema as for pneumonia.
Basically, that is exactly what has to be done to obtain the best results,
though the variation in location and manifestation requires that special relief
measures, of lesser importance, be used in special cases, to get the quickest
and best results. In both eczema and pneumonia the essential thing is to get
the body clean.
The practice of medicine is not a
science. We have drugs that are reputed to be excellent healers, yet these very
drugs sometimes produce death within a few hours of being taken. The practice
of medicine is an art, and the outcome in various cases depends more on the
personality of the artist than on the drugs he gives, for roughly speaking, all
medicines are either sedative or stimulant, and if the dosage is kept below the
danger line, the patient generally recovers. It seems to make very little
difference whether the medicine is given in the tiny homeopathic doses, so
small that they have only a suggestive effect, or if they are given in doses several
hundred times as large by allopaths and eclectics.
It is true that we have drugs with
which we can diminish or increase the number of heart beats per minute, dilate
or contract the pupils of the eye, check or stimulate the secretion of mucus,
sedate or irritate the nervous system, etc., but all that is accomplished is
temporary stimulation or sedation, and such juggling does not cure. The
practice of medicine is today what it has been in the past, largely experiment
and guess-work.
On the other hand, natural healers
who have drunk deep of the cup of knowledge need not guess. They know that
withholding of food and cleaning out the alimentary tract will reduce a fever.
They know that the same measures will clean up foul wounds and stop the
discharge of pus in a short time. They know that the same measures in
connection with hot baths will terminate headaches and remove pain. They
further know that if the patient will take the proper care of himself after the acute manifestations have disappeared
there will be no more disease. After a little experience, an intelligent
natural healer can tell his patients, in the majority of cases, what to expect
if instructions are followed. He can say positively that there will be no
relapses and no complications.
How different is this from the
unsatisfactory practice of conventional medicine! However, most physicians
refuse to accept the valuable teachings which are offered to them freely, and
one of the reasons is that the natural healers do not present their knowledge in
scientific form. The knowledge is scientific but it is simple. Such objection
does not come with good grace from a profession practicing an art. Life is but
a tiny part science, mixed with much art.
The true scientist in the healing
art is he who can take an invalid and by the use of the means at his command
bring him back to health, not in an accidental manner, but in such a knowing
way that he can predict the outcome. In serious cases the natural healer of
intelligence and experience can do this twenty times where the man who relies
on drugs does it once. The physicians who prescribe drugs are ever on the
look-out for complications and relapses, and they have many of them. The
natural healers know that under proper treatment neither complications nor relapses
can occur, unless the disease has already advanced so far that the vital powers
are exhausted before treatment is begun, and this is generally not the case. In
this book many of the medical fallacies of today, both professional and lay,
will be touched upon in a kindly spirit of helpfulness and ideas that contain
more truth will be offered in their place. The truth is the best knowledge we
have today, according to our understanding. It is not fixed, for it may be
replaced by something better tomorrow. However, one fundamental truth regarding
health will never change, namely, that it is necessary to conform to the laws
of nature, or in other words, the laws of our being, in order to retain it.
No one can cover the field of
health completely, for though it is very simple, it is as big as life. The most
helpful parts of this book will be those which point the way for each
individual to understand his relation to what we call nature, and hence help to
enable him to gain a better understanding of himself.
By natural living is not meant the
discarding of the graces of civilization and roaming about in adamic costume, living on the foods as they are found in
forest and field, without preparation. What is meant is the adjustment of each
person to his environment, or the environment to the person, until harmony or
balance is established, which means health.
One of the most difficult things
about teaching health is that it is so very simple. People look for something
mysterious. When told that good old mother nature is
the only healer, they are incredulous, for they have been taught that doctors
cure. When informed that they do not need medicine and that outside treatment
is unnecessary, they find it difficult to believe, for disease has always
called for treatment of some kind in the hands of the medical profession. When
further told that they have to help themselves by living so that they will not
put any obstacles in the way of normal functioning of their bodies, they think
that the physician who thinks and talks that way must be a crank, and many seek
help where they are told that they can obtain health from pills, powders and
potions or from various inoculations and injections.
To live in health is so simple
that any intelligent person can master the art and furthermore regain lost
health in the average case, without any help from professional healers. There
is plenty knowledge and all that is needed is a discriminating mind to find the
truth and then exercise enough will power to live it. If a good healer is at hand,
it is cheaper to pay his fee for personal advice than to try to evolve into
health without aid, but if it is a burden to pay the price, get the knowledge
and practice it and health will return in most cases. The vast majority of
people suffering from chronic ills which are considered incurable can get well
by living properly.
The more capable and frank the
healer is, the less treatment will be administered.
Minute examinations and frequent treatment serve to make the patient believe
that he is getting a great deal for his money. Advice is what the healer has to
sell, and if it is correct, it is precious. The patient should not object to
paying a reasonable fee, for what he learns is good for life. People gladly pay
for prescriptions or drugs. The latter are injurious if taken in sufficient
quantity to have great effect. So why object to paying for health education,
which is more valuable than all the drugs in the world? Because of their
attitude on this subject, the people force many a doctor to use drugs, who
would gladly practice in a more reasonable way if it would bring the
necessities of life to him and his family. The public has to enlighten itself
before it will get good health advice. The medical men will continue in the
future, as they have done in the past, to furnish the kind of service that is
popular.
A good natural healer teaches his
patients to get along without him and other doctors. A doctor of the
conventional school teaches his patrons to depend upon him. The former is
consequently deserving of far greater reward than the latter.
The law of compensation may apply
elsewhere, thinks the patient, but surely it is nonsense to teach that it
applies in matters of health, for does not everybody know that most of our
diseases are due to causes over which we have no control? That the chief cause
is germs and that we can not control the air well enough to prevent one of
these horrible monsters (about 1/25,000 of an inch long) from settling in the
body and multiplying, at last producing disease and maybe death? This is
untrue, but it is a very comforting theory, for it removes the element of
personal responsibility. People do not like to be told that if they are ill it
is their own fault, that they are only reaping as they have sowed, yet such is
the truth.
Patients often dislike to give up one or more of their bad habits. "Mr. Blank
has done this very thing for sixty or seventy years and now at the age of
eighty or ninety he is strong and active," they reply to warnings. This is
sophistry, for although an individual occasionally lives to old age in spite of
broken health laws, the average person who attempts it perishes young. Those
who do not conform to the rules are not allowed to sit in the game to the end.
Another false feeling, or rather
hope, deeply implanted in the human breast is: "Perhaps others can not do
this, but I can. I have done it before and can do it again; it will not hurt me
for I am strong and possessed of a good constitution." The wish is father
to the thought, which is not founded on facts. The most common and the most
destructive form of dishonesty is self-deception. Those who are honest with
themselves find it easy to deal fairly and squarely with others.
The doctors of the dominant school
are very distrustful of the natural healers, in spite of the fact that the
latter obtain the best results. Many of the conditions which the regular
physicians treat without satisfactory results, the natural healers are able to
remove in a few months. When members of the dominant school of medicine find
men leading patients suffering from various skin diseases, Bright’s
disease, chronic digestive troubles, rheumatism and other ills which they
themselves make little or no impression upon back to health, they are unwilling
to believe that such results can be accomplished by means of hygiene and proper
feeding. They think there is some fakery about it, for their professors, books
and experience have taught them otherwise. They consider the views of the
natural healer unworthy of serious attention and often call him a quack, which
epithet closes the discussion. They are ethical and do not wish to be mired by
contact with quacks.
The distrust of medical men for
healers of the natural school is not hard to explain. Many of the natural
healers are men of education and experience, but others lack both, and no
matter how good the latter may be at heart, they make very serious blunders.
For instance: They get out circulars, listing all prominent diseases known,
stating that they cure them. They either are so enthusiastic that they are
carried away or they are so ignorant that they do not know that there is a
stage of degeneration which will not allow of regeneration,
and that when such a stage is reached in any chronic disease the end is death.
Another handicap is that
intelligent natural healers have such excellent success that they lose their
heads. They educate patients by the hundred into health who have been given up
as incurable by the conventional physicians. In their success they forget that
modesty is very becoming to the successful and begin to boast. This hurts the
cause. Let the natural healer ever remember that he does not cure, that he is
but the interpreter and that nature is the restorer of health.
The natural healers must be more careful
about their statements if they would have the respect of intelligent people,
and they must labor diligently to be well informed. For their own good regular
physicians will have to be more open-minded, and recognize the fact that it is
not necessary to have a M. D. degree to accept the truth regarding healing.
Medical men are losing their hold on the public largely because they have
cultivated the class spirit.
It is a well known fact among
natural healers that most cases of Bright’s disease
are curable, even after they have become chronic. However, a physician who
voices this truth will probably be classed among irresponsible dreamers by
other doctors.
Antagonism of this kind breeds
extremists and is therefore harmful to the public, which pays for all the
mistakes made. It is very easy to lose one’s mental balance and to begin to
play on a harp with but one string. We have a large army of Christian
Scientists. If it were not for the way in which physicians of the past
mistreated the body and neglected the mind, this sect would not exist. The
doctors, with their awful doses of nauseous and destructive drugs, went to one
extreme. The reaction was the formation of a sect that has gone to the other
extreme. The Christian Scientists are incomprehensible in spots to us mortals who believe in a body as well as a mind, but they
have a cheerful and helpful philosophy which brings enjoyment on earth and they
have done an immense amount of good by teaching people to cease thinking and
talking so much about themselves and their ills. Among other demonstrations,
they have shown the uselessness of drugs.
Of late so many varieties of
drugless healers have sprung into existence that it is difficult to remember
even their names. There are many pathies. These have
a tendency to take one part of the human being, or one procedure of treatment,
and to play this up to the elimination of all the rest. Some do everything with
the mind. Others pay no attention to the mind. Bathing, massage, manipulating
the spine, washing out the colon, baths in mud, sunshine or water, suggestion
and many other things are separately given credit for being cure-alls. Many of
these are excellent as a part of regenerative treatment, but they are not
sufficient of themselves to give permanent results.
Most healers have too narrow
vision. People come to them because they have faith. The faith alone will
produce temporary improvement, but as soon as the interest is gone and the
procedure grows old the patient becomes worse again unless the treatment possesses
genuine merit. Osteopathy is most excellent, as a part of a healing system, but
it is not sufficient. The osteopaths find their patients relapsing over and
over again, or taking some other disease. However, they are learning, in
increasing numbers, that if they would keep their patrons well, they have to
give them education along the line of hygiene and dietetics, with a little
mental training thrown in.
Many chiropractors are learning
the same thing. In some chiropractic schools there are professors wise enough
to teach their students to be broad-minded. The true natural healer makes use
of air, water, food, exercise, mental training—in fact, all the means nature
has put at his disposal. He realizes that the best treatment is education of
the patient. In many cases a cure can be greatly hastened by proper local
treatment.
It is unfortunate that the nature
healers are so divided and that many operate upon such a narrow basis. If the
vast majority of them were well informed, broad enough to make use of all
helpful natural means, and were designated by the same name, it would not take
them long to gain more public confidence and respect than they now possess. So
long as the nature healers segregate themselves and allow themselves to be
narrow, so long will they have to struggle at a disadvantage against the more
united wielders of scalpels and prescribers of drugs.
The question of choosing a health
guide is sometimes perplexing. The patient should select one in whom he has
confidence, for confidence is a great aid in restoring health. It often happens
that there is no one in the town in whom the patient has confidence, for many
communities have no competent natural healers. Then the question is whether or
not to seek advice by correspondence. In acute diseases this is generally a bad
plan, for the family often lacks the poise and equanimity necessary to carry
out directions. In chronic cases it is usually all right. Here all that is
required is correct knowledge put into practice and errors are not as dangerous
as in acute diseases. Curable cases will get well by following the advice given
by correspondence. A medical man who educates people by correspondence is
considered unethical and is severely censured by the ethical brethren. To
prescribe medicine by mail is without doubt reprehensible, but to educate
people into health is a work of merit, whether it is done face to face or by
correspondence. It is advantageous to meet the physician, talk things over and
be examined, but it is not necessary.
I know of some cases of acute
disease treated satisfactorily by letter and telegram, but the patients’
families were in sympathy with natural methods, of which they had a fair
knowledge, and they had unlimited confidence in the healer.
I am personally acquainted with many
people who have been educated out of chronic disease and into health by
correspondence, after the local physicians had vainly exhausted all their
skill. It is simply a matter of applied knowledge and it works just as well in
curable cases if given by telephone, telegraph or letter as if imparted by word
of mouth. However, it seems to me that it is most satisfactory for all
concerned when the healer and the sufferer can meet.
My words are not inspired by any
ill feeling toward the members of the medical profession. I have found medical
men to measure well up in every way. They are better educated than the average
and they are as kind and considerate as are other men. As men we can expect no
more of them under present conditions, but because they are better equipped
than the average, we have a right to ask for an improvement in their practice,
even if they have inherited a great many handicaps from their predecessors and
it is not easy to throw off the past, which acts as a dead weight ever tending
to check progress. The tendency of the times is for fuller, freer and more
sincere service in every line, for evolving out of the useless into the
greatest helpfulness. It is not asking too much when we demand of the doctors
that they rid themselves of the injurious drug superstition and become health
teachers, that instead of being in the rear they come to the front and make
progress easier.
What I say about drugs is founded
on intimate observation. I was educated medically in two of the colleges where
medication is strongly advocated and well taught, and am a regular M. D. I have
watched people who were treated by means of drugs and the biologic products,
such as serums, vaccines and bacterines, which are
now so popular, and I have watched many who have been treated by natural
methods. Anyone with my experience and capable of thinking would come to the
conclusions given in this book, that it is a mistake to administer drugs and
serums and that the natural methods give results so much superior to the
conventional methods that there is no comparison. Others who have discarded
drugs know from experience that this is true.
The physicians who are on intimate
terms with nature will neither desire nor require drugs. Sound advice, that is,
teaching, is the most valuable service a physician can render. Right living and
right thinking always result in health if no serious organic degeneration has
taken place. If the public could only be made to realize that they need a great
deal of knowledge and very little treatment, and that knowledge is very
valuable and treatment often worthless the day would soon dawn when health
matters will be placed on a sound, natural basis.
Surgery is occasionally necessary,
but today from ten to twenty operations are performed where but one is needed.
"There is nothing new beneath
the sun," is a popular quotation. It seems to hold true in the healing
art, for the best modern practice was the best ancient practice. Naturally,
people like to make new discoveries and get credit therefore. Our valuable new
discoveries in healing are very ancient. Though much that appears in these
pages may seem strange and new to many, I claim no originality. My aim is to
present workable, helpful facts in such a way that any person of average
intelligence and will power can apply them, and to get the essentials of health
within such a compass that no unreasonable amount of time need be employed in
finding them.
According to late discoveries, the
ancient Egyptians were more advanced in the art of living than any other people
on earth, including the moderns. They taught that overeating is the chief
causative factor of disease, and so it is. They taught cleanliness, the priests
going to the extreme of shaving the entire body daily. It would naturally
follow that they prescribed moderation in eating, which leads to internal
cleanliness. Cleanliness of body, in conjunction with cleanliness of mind, will
put disease to rout.
The ancient Greek writers
commented on the good state of health among the Egyptians, and modern medical
writers marvel that they made so little use of drugs. Evidently they found
drugs of little value, for they were taught hygienic living. The admirable
health laws laid down by Moses were derived from Egyptian sources.
The ancient nations were as much
influenced by the Egyptians as we are today by the Greeks who lived before the
Christian era. The Greeks built combination temples and sanitaria, to which the
afflicted resorted. The priests were in charge and these ancient heathens were
great rogues. By fooling the people they got big fees out of them. Their
oracular sayings and miracles were adroitly presented. They did not teach that
overeating is the chief cause of disease, for this did not suit the mystic
times. The people liked oracular prescriptions, and they got them. The law of
supply and demand worked as well then as it does now. The heathen priests waxed
fat and the medical art degenerated.
About five centuries B. C.,
Pythagoras taught that health can be preserved by means of proper diet,
exercise and the right use of the mind. He also taught many other truths and
some fallacies. In spite of much superstition mixed with his philosophy, it was
too pure for the times and he perished.
Hippocrates, born about 470 years
B. C., is one of the bright lights of the medical world. He was so far ahead of
his time that he still lives. He was the founder of medical art as we know it.
He used many drugs, but he also relied on natural means. He was the first
medical man on record to pay serious attention to dietetics. The following
quotations will show how well his mind grasped the essentials of the healing
art: "Old persons need less fuel (food) than the young." "In
winter abundant nourishment is wholesome; in summer a more frugal diet."
"Follow nature." "Complete abstinence often acts very well, if
the strength of the patient can in any way maintain it." In acute disease
he withheld nourishment at first and then he prescribed a liquid diet. He also
made use of the "milk cure," which is considered modern, in
conjunction with baths and exercise; this is very efficacious in some chronic
diseases. He further spoke the oft-forgotten truth that physicians do not heal.
"Natural powers are the healers of disease." "Nature suffices
for everything under all conditions."
The next great physician was
Galen, who lived in the second and third centuries of our era. He added greatly
to medical knowledge, made extensive use of dietetics, and then in a
self-satisfied manner informed his readers that they need look no further for
enlightenment, for he had given them all that was of any value. Perhaps he
meant this as a joke, but those who followed him took it seriously, with the
result that medical advance stopped for several centuries.
The physicians of the dark ages
had some light, as evidenced by this popular quotation taken from a poem that
the faculty of the medical
"Salerno’s school in conclave
high unites To counsel England’s king and thus indites:
If thou to health and vigor wouldst attain, Shun mighty cares, all anger deem
profane; From heavy suppers and much wine abstain; Nor trivial count it after
pompous fare To rise from table and to take the air. Shun idle noonday
slumbers, nor delay The urgent calls of nature to
obey. These rules if thou wilt follow to the end, Thy life to greater length
thou may’st extend."
During recent times but two
important discoveries have been made concerning matters of health: First, the
advantage of cleanliness; second, the approximate chemical composition of
various foods. All the other important new discoveries are old.
Cleanliness,
moderation in all things, right thinking and a realization of the fact that
nature cures are some of the most important stones upon which to build a
healing practice. The most
important single therapeutic factor is to abstain from food during pain and
active disease processes.
Cleanliness of mind and body has
been taught for thousands of years, yet cleanliness of body is a new discovery,
for which we are greatly indebted to the great bacteriologist, Pasteur. It has
been found that germs thrive best in filth; this has been taught so thoroughly
that the public is somewhat afraid of the germs and as a measure of
self-protection they are cleaning up. Of old, cleanliness meant a clean skin,
but this is the least important part. It is far more necessary to have a clean
alimentary tract and clean blood, with a resultant sweet, healthy body, and
this is what cleanliness is beginning to mean. Internal cleanliness
necessitates moderation, for an overworked alimentary tract becomes foul and
some of the poisons are taken into the blood.
Asepsis and antisepsis simply mean
cleanliness.
The benefits of moderation have
been known for thousands of years. Louis Cornaro, who
died in 1566, wrote a delightful book on the subject. People know that it is
necessary to be moderate, but they do not seem to realize the meaning of
moderation nor is its value well enough implanted in the human mind to produce
satisfactory results.
Right thinking seemed as important
to the thinkers of old as it does to the New Thought people today. "As a
man thinketh in his heart, so is he."
For the better knowledge of the
composition of food we have to thank the chemists.
Laymen are referred to frequently
in this book because their work has been so helpful and important. Herbert
Spencer and Alfred Russel Wallace had very clear
conceptions regarding health. See their opinions regarding vaccination. There
is no difference in the mental processes of physicians and laymen. Anyone can
know about health, though it takes considerable experience and observation to
get acquainted with the less important subject of disease. One indictment
against medical men is that they have dwelled almost entirely on disease and
paid no attention to health.
A group of modern men deserve
great credit for popularizing health knowledge, which generally results in the
loss of professional standing of the teacher. R. H. Trall,
M. D., insisted that drugs are useless and harmful, that the only rational and
safe way of healing ordinary ills is to use nature’s means. "Strictly
speaking, fever and food are antagonistic ideas," he wrote. In his Hydropathic Encyclopedia, copyrighted in 1851, he puts
great stress on natural remedies, such as food and water. He met with much
opposition, but he has left a deep impression on the minds of men who are now
having some influence in shaping public opinion on health and healing.
Dr. Charles Page of
Dr. Edward Hooker Dewey began to
present his ideas to the public a few years after the Civil War. His little
book entitled "The No-Breakfast Plan and the Fasting Cure," has had a
great influence among rational healers. The doctor emphasized the importance of
going without food in acute diseases so that no one who has read the book can
forget it. He pointed out some of the errors of conventional healing as they
had never been shown before, and I believe he was the first one to give the
correct rules to guide people in the consumption of food.
For fourteen years Dr. J. H.
Tilden of
Dr. Harry Brook of Los Angeles is
unique among the health educators of today. He is a brainy journalist with a
good stock of fundamental health knowledge and is endowed with the ability to
place his convictions before the public in a striking manner. He has been
carrying on his educational work for many years.
Elbert Hubbard has also had a
great deal of influence on the thought of today. At intervals he publishes an
article on health which gets wide distribution. He has the faculty of making
people think, and those who allow themselves to think independently generally
evolve into serviceable knowledge.
Bernarr Macfadden has a large
following. He is a strong advocate of physical culture and favors vegetarianism
and other changes from conventional life. He educates his readers away from
drugs. He has written much that is helpful and his influence is widely felt.
Like all others who have struggled against the fetters of convention, he has
aroused much opposition.
There are a few good health
magazines, and there are many people living who deserve credit for their labor
to improve the mental and physical condition of humanity. Some of these will be
mentioned and quoted.
Some of the teachers have dwelled
upon but one idea and some have advocated fallacies, but there is good to be
found in all of them. No knowledge assays one hundred per cent. pure.
No helpful healing knowledge
should be kept away from the public; it should be as free as possible. The
public, when it understands, willingly pays a fair price for it, which is all
that should be asked. To take advantage of the sick and helpless is
contemptible. The old-time idea, still prevalent, that medical knowledge is for
the doctor only is a mistake. The best patients are the intelligent ones. The
office of the physician should be to educate his clients; his best knowledge
and his best qualities will be developed in dealing honestly with intelligent
people.
The practice of medical secrecy
began in ancient times when the healers and the priests believed in fooling the
public. Unfortunately, this professional attitude still survives. No one who
has not practiced the healing art can know how tempted a doctor is to fake and
humbug a little to retain and gain patronage.
Emerson wrote: "He is the
rich man who can avail himself of other men’s faculties. He is the richest man
who knows how to draw a benefit from the labors of the greatest number of
men—of men in distant countries and past times." Those who wish to be
healthy and efficient are compelled to advance by taking advantage of other
men’s faculties. He who attempts to learn all by experience does not live long
enough to travel far.
Everyone should try to get a knowledge of the few most fundamental facts of nature
governing life. Then it would not be so easy to go astray. Health literature
should be read with an open mind. Read in conjunction with your knowledge of
the laws of nature, and then it will be seen that health and disease are
according to law, and that by eliminating the mistakes disease will disappear.
All disease is one. It is the
manifestation of disobeyed natural law, and whether the mistakes are made
knowingly or ignorantly matters but little so far as the results are concerned. It is generally considered a disgrace to be
imprisoned for transgressing man-made law, which is faulty and complex. How
about being in the fetters of disease for disregarding nature’s law, which is
just and simple?
It is my aim to use as simple
language as possible. If physicians read these pages, they will understand them
without technicalities, and so will laymen. This book contains much knowledge
that physicians should have, knowledge that will help them when that which they
have acquired from conventional sources fails, but in many respects it is so
opposed to popular customs and beliefs that many physicians will doubtless
condemn it on first reading. Doctors are taught otherwise at medical colleges,
and most of them have such high regard for authority that it is very difficult
for them to see matters in a different light. I appeal to both laymen and
healers with open minds.
These rambling thoughts will serve
to show the reader whether it is worth while to go any further. The following
chapters are devoted to an exposition of a workable knowledge of how to retain
health, and how to regain lost health in ordinary cases. They will teach how to
get dependable health, how to remain well in spite of climatic conditions,
bacteria and other factors that are given as causes of disease, and how to more
than double the ordinary span of life.
Good health and long life result
in better work, increased earning capacity and
efficiency of body and mind, greater understanding, and more enjoyment of life.
It gives time to cultivate wisdom.
CHAPTER II.
MENTAL ATTITUDE.
On mental questions there is a
wide divergence of opinion. At one extreme some say that all is mind, at the
other, that life is entirely physical, that the mind is but a refined part of
the body. Most of us recognize both body and mind, and realize that life has a
physical basis. If some are pleased to be known as mental phenomena, no harm is
done.
All desire to make a success of
life. What would be a success for one would be a failure for another. It all
depends on the point of view. Broadly speaking, all are successful who are
helpful, whether it be in furnishing pleasure or necessities to others. The
humble may be as successful as the great, yes even more so.
Wealth and success are not
synonymous, as many think. Among the failures must be counted many of the
wealthy. Financial success is not real success unless it has been gained in
return for valuable service. The men of initiative deserve greater rewards than
the plodders and these rewards are cheerfully given.
A little genuine love and
affection can bring more beauty and happiness into life than wealth, and
neither can be bought with money.
The best and most satisfying form
of success comes to him who helps himself by helping others. "It is more
blessed to give than to receive," has passed into common currency; but the
more we give the more we receive. He who loves attracts love. He who hates is
repaid in kind. "He who lives by the sword shall perish by the
sword."
The enjoyment of the fruits of
one’s labor is a part of success. Some make a fetish of success and thus lose
out. Others are so ambitious that in their striving they forget to live. A
little ambition is good; too much sows the seed of struggle, strife and
discontent and defeats its own ends. Those who do evil because the end
justifies the means have already buried some of the best that is in them.
To enjoy life, health of body and
mind is necessary. The mind can not come to full fruitage without a good body.
Those who strive so hard to reach a certain goal that they neglect the physical
become wrecks and after a few years of discomfort and disease are consigned to
premature graves. Through proper living and thinking the body and mind are
built up, not only enough to meet ordinary demands upon them, but extraordinary
ones. In other words, it is within our power to have a large margin, balance or
reserve of physical and mental force.
To make the meaning clearer let us
illustrate financially: Prudent people lay aside a few dollars from time to
time, in a savings bank, for instance. All goes well and the savings grow. At
last there are one thousand dollars. Now an emergency arises, and if the saver
can not furnish nine hundred dollars he will lose his home. In this case he
must either borrow or use his reserve, so he takes nine hundred dollars from
the savings bank and keeps his home. The improvident man loses his home under
similar circumstances, for his credit is not good and he has no balance to draw
upon.
And it is the same with physical
and mental powers, except that we can not borrow these, no matter how much good
will or credit we may have. He who lives well is accumulating a reserve. He has
a wide margin. If trouble comes he can draw upon his reserve energy or surplus
resistance and bridge it over. He may be tired out, but he escapes with body
and mind intact.
The imprudent liver generally has
such a narrow margin that any extraordinary demand made upon him breaks him
down. It is very common for men to die after a financial failure. Disease,
insanity and death often follow family trouble or the loss of a dear one. The
reason is that such people live up to their limit every day. They have no
margin to work on. They either overdo or underdo and
fail to become balanced. Then a little physical or mental exertion beyond the ordinary
often means a breakage or extinction.
Equanimity and moderation will
help to build up the reserve and give the resistance that is necessary to cope
successfully with the unforeseen difficulties that we sometimes have to
surmount.
The physical state depends largely
on the mental state and vice versa. Body and mind react upon each other. Bad
blood does not only cause abnormal functioning of such organs as the heart,
liver, kidneys and lungs, but it interferes with the normal functioning of the
brain. It diminishes the mental output and causes a deterioration of the
quality. An engorged liver makes a man cranky. Indigestion causes pessimism.
Physical pain is so disturbing that the sufferer thinks mostly of himself and
is unable to perform his work well. We never do our best when self-conscious.
If there is severe pain the mind can perform no useful labor.
On the other hand, anger stops
digestion and poisons the secretions of the body. Worry does the same. It takes
the mind from constructive thoughts and deeds and centers it upon ourselves. An
effective mind must be tranquil, otherwise it upsets
the body and fails to give proper direction to our activities.
For a real life success we need a
proper perspective. We need to be balanced, poised, adjusted.
Most of us are too circumscribed mentally. We live so much by and for ourselves
that we consider ourselves, individually, of greater importance than the facts
warrant. Others do not agree with us on this point, and this is a source of
disturbance. I am personally acquainted with two surgeons and several
physicians who think they are the greatest in the world, and one considers
himself the best physician of all time. The rest of the world does not appraise
them so highly, and some of these professional men are very much annoyed
because of this lack of appreciation.
Selfishness and self-esteem to a
certain point are virtues. Beyond that point they become vices. Certainly we
should think well of ourselves, and then act so that this good opinion is
merited. Self-interest and selfishness are the main-springs of progress. Most
of us need some inducement to do good work. It is well that it is so. The ones
who deserve the great rewards generally get them, whether they are mental or
physical.
To obtain a proper perspective of
ourselves we must learn to think independently and honestly. It is too common
to be conventionally honest, but dishonest with ourselves. It is too common to
pass unnoticed in ourselves the faults we condemn in others. We should be
lenient in our judgment because often the mistakes that others make would have
been ours had we but had the opportunity to make them.
As physical ills are principally
caused by bad physical habits, so are mental ills and inefficiency chiefly due
to various bad mental habits, which are allowed to fasten themselves upon us.
These will be briefly discussed so as to focus attention upon them, for the
first thing necessary for the correction of a bad habit is to recognize its
presence. It is as important to think right as it is to give the body proper
care. A good body with a mind working in the wrong direction is of no use. If
we allow our minds to be disturbed and distressed by every little unfavorable
happening, we shall never have enough tranquility to think well.
The proper time to quit our bad
habits is now. Why wait until the first of the month or the first of the year?
Every day that we harbor a bad habit it grows greater and strikes deeper and
stronger roots. A child one year old can often be broken of a bad habit in a
week; a child of three, within a month; a child of six, within a few months;
but let the habit grow until the age of twenty, and it may take a year or more
to break the bonds. Let it continue until the age of thirty, and the victim
will say, "I can quit any time," but the chances are that the habit
will remain for life. After the individual is fifty or sixty years old, he is
rarely capable of changing. If he is the victim of a very bad habit, it has
generally so sapped his strength of body and mind that he is unable to break
away.
The right time to stop bad habits
is now.
Some people have many pet bad
habits. It is often the best policy to attack them one at a time. Those who try
to conquer all at once often fail. They backslide, lose self-confidence, become
discouraged, tell themselves that it is no use, for it
can not be done. Begin with the habit that is least formidable. After this is
conquered, overcome another one, and in time most of the bad habits will be
subdued. The first conquest builds confidence, and with confidence and
determination it is possible to gain self-mastery in time.
The greatest evil about bad habits
is that they conquer us. They become masters, we slaves. Let us be free.
"He who conquers himself is greater than he who taketh
a city."
The mind grows strong by
overcoming obstacles, as the body gains in strength through work and exercise.
Giving up bad habits is very
disagreeable at first. Those who have conquered the prevalent habit of
overeating know that they have been in a fight. The smokers who quit suffer.
Those who break away from liquor have a much greater struggle. Those who
attempt to overcome drug addictions suffer the tortures of the damned. Those
who overcome their bad mental habits have a hard time of it at first, but
though it is difficult it is possible. It is no easy matter to curb a fiery
disposition or to quit worrying. It requires time, persistence and
perseverance. Fretting, envy, spite, jealousy and hatred are tenacious tenants
of the mind they occupy. These harmful emotions are enemies which sap our
strength and we must thrust them from our lives if we would live well. This is
not all narrow selfishness, for when we have gained mental calm for ourselves
we are in position to impart peace of mind to others and to be more useful than
previously. A calm mind is not a stagnant one. It is a mind that is in the best
possible condition to work, to think clearly and effectively.
Self-pity is a very common mental ill. Those who suffer much
from this affliction usually have very good imagination. They think they are
slighted and abused. They know that they do not get their dues. They envy
others and are sure that others prosper at their expense. They minimize their
blessings and magnify their misfortunes. This state of mind leads to spite and
malice. These people become very nervous and irritable and are a nuisance, not
only to themselves, but to those who are unfortunate enough to have to
associate with them.
Self-consciousness and self-centeredness are twin
evils. The sufferers lack perspective. They magnify their own importance. They
believe they are the targets of many other minds and eyes. The youth refuses to
take a dip in the ocean because he knows that the rest of the people on the
beach are watching his spindle shanks or perhaps the bathing suit would reveal
his narrow, undeveloped chest. The young man is afraid to go onto the dance
floor because everybody is sure to see his ungainly gyrations. He stammers and
stutters when he speaks because others are paying particular attention to his
words, when in truth he is attracting little or no attention. Whether working
or playing, those whose good opinions are worth having are too busy to spend
much time in finding fault with others and discovering flaws that do not
concern them. More enjoyment is to be had in looking at fine physiques and
graceful movements than in watching the less favored.
We always do our best when we are
natural. When we become self-conscious we become artificial and awkward. We can
not even breathe properly. Those who are ever thinking about themselves fail to
do things well enough to hold sustained attention, even if they are able to
gain it for a while. Those who do their work well will in time gain the
attention and appreciation they require. No one can long occupy a high place in
the public heart without adding to the profit or pleasure of the world.
Here is a good line of thought for
those who are too self-centered and self-important: "There are millions of
solar systems in the universe, some of them much greater than ours. There are
uncounted planets in space, beside some of which our little earth is a mere
toy. Some of these planets are doubtless inhabited. Even on this small earth
there are over a billion people. I am one in a number so great that my mind can
not grasp such a multitude. Countless billions have gone before and they got
along very well before I was born. Countless billions will live and die after I
have passed on, and if they hear of me it will probably be by accident. And so
it will be for ages and ages, so extensive that my brain can not grasp the
stretch of time, which is without beginning and without end. How much do I,
individually, amount to?"
And an honest answer must
be, "Personally I am of very small importance."
An individual can not live of
himself, for himself and by himself. Only as he adds his efforts to those of
others does his work count. When we realize that we are but atoms in this vast
universe, we get down to a business basis. Then it is easy to get adjusted. In
order to count at all we must be in harmony with some of the rest of the atoms
and when we discover this we are in a mental state to be of some real use.
Building for individual glory is vanity. Sometimes an individual builds so well
that he is picked out for special attention and honor, but this is
comparatively seldom. As a rule, we can only help a little in shaping the ends
of the race by adding our mite, as privates in the ranks. The time we spend in
nursing our conceit is wasted.
This does not mean that we are
worms in the dust. A human being is a paradox. He is so little, yet he has
great possibilities. Our bodies are kept close to the earth, but our minds can
be free and unfettered, soaring through time and space, exploring innumerable
worlds of thought.
But it will not do to be too
self-centered or consider one’s self of too great importance, for this lessens
one’s chances of meriting the esteem of others.
The well balanced man is not
greatly affected by too great praise or excessive censure, for he realizes that
though the public may be hasty and unjust at times, in the end it renders a
fairly just verdict.
Fear is one of the harmful negative or depressing
emotions. Fear, like all other depressing emotions, poisons the body. This is
not said in a figurative sense. It is an actual scientific fact; it has been
demonstrated chemically. Were it not for the fact that the lungs, skin, kidneys
and the bowels are constantly removing poisons from the body, an acute attack
of fear would prove fatal.
Fear or fright is largely a habit.
The parents are often responsible for this affliction. It is far too common for
them to scare their children. They people the darkness with all kinds of danger
and with horrible shapes, and the children, with their vivid imaginations,
magnify these. Children should be taught to meet all conditions in life
courageously and fear should not be instilled into their minds. There is a
great deal of difference between fear and the caution which all must learn or
perish early.
The caution that is implanted in
the human breast is our heritage from the ages and works for our preservation.
It was necessary during the infancy of the race when man had to struggle with
the animals for supremacy. Beyond this point fear is a health-destroyer.
There are people who cultivate
fear until they imagine they are ever in danger. They fear that they may lose
their health, their mind, their good name. Some are afraid of many things.
Others have one pet fear.
Today the fear of the unseen is
strong in the public mind. I refer to the fear of germs, those tiny plants
which are so small that the unaided eye can not see them. Children are shown
moving pictures of these tiny beings, enormously enlarged and very formidable
in appearance. They are told to beware, for these germs are in our food, in our
drink, on the earth, in the air, in fact everywhere that man lives.
It is very harmful to scare the
young thus, for it inhibits physical action and stunts the mind. How much
better it would be to teach the children these truths about the germs:
"Yes, there are germs in our foods and beverages. They are on the earth,
in the water and in the air. They are necessary for our existence. If we take
good care of our bodies and direct our minds in proper channels, these germs will not, in fact, can not harm us. If we do not take care
of ourselves, but allow our bodies to fill with debris, the germs try to clean
this away; they multiply and grow into great armies while doing it, for they
thrive on waste. It is our fault, not the fault of the germs,
that we allow our bodies to degenerate. The germs are our good friends
and if we treat ourselves properly they will do all they can to help keep the
water, the earth and the air in fit condition for our use."
Such teachings have the advantage
of being true. They are helpful and healthful. The popular teachings are
disease-producing. The mental depression and bodily inhibition caused by fear
are injurious. Those who fear a certain kind of disease often bring this ill
upon themselves, so powerful is suggestion. The fear is more dangerous than the
thing feared.
In fear there is loss of both
physical and mental power. Not only the voluntary muscles become impotent, but
the involuntary ones lose in effectiveness. Digestion is partly or wholly
suspended. "Scared stiff" is a popular and truthful expression. The
bodily rhythm is lost, the breathing becomes jerky and the heart beats out of
tune.
Keep fear out of the lives of
babes. If children are taught the truth, there will be little fear in adult
minds. Children should not be taught prayers in which there is an element of
fear. It is much better to bring children up to love other people and God than
to fear.
Those who have cultivated fear
should try suggestion. Positive suggestion is always best. Let them analyze matters
thus: "I have feared daily and nightly. Nothing has happened. I have
brought much unnecessary discomfort upon myself. There is nothing to fear and I
shall be brave hereafter." Those who fear God have a low conception of
Him. Let them remember the beautiful saying that "God is love."
Through repeating them often enough, such positive suggestions sink so deeply
into the mind that they replace doubts and fears.
About 2500 years ago Pythagoras
wrote: "Hate and fear breed a poison in the blood, which, if continued,
affect eyes, ears, nose and the organs of digestion. Therefore, it is not wise
to hear and remember the unkind things that others may say of us."
Pythagoras was an ancient philosopher, but his words express modern scientific
truths.
Worry: Worrying is perhaps the most common and the worst of
our mental sins. Worry is like a cancer: It eats in and in. It is destructive
of both body and mind. It is due largely to lack of self-control and is a
symptom of cowardice. Much worry is also indicative of great selfishness, which
most of those afflicted will deny. Those who worry much are always in poor
health, which grows progressively worse. The form of indigestion accompanied by
great acidity and gas formation is a prolific source of worry, as well as of other
mental and physical troubles. The acidity irritates the nervous system and the
irritation in time causes mental depression.
Confirmed worriers will worry
about the weather, the past, the present, the future, about work and about
play, about food, clothing and drink, about those who are present and those who
are absent. Nothing escapes them and they bring sadness and woe in their wake.
Worrying is slow suicide.
Elbert Hubbard says that our most
serious troubles are those that never happen.
Worrying is a very futile
employment, for it never does any good, and it reacts evilly upon the one who
indulges in it, and those with whom he associates. It is a waste of time and
energy. The energy thus used could be directed into useful channels.
Let those who are afflicted with
this bad and annoying habit get into good physical condition. Then many of the
worries will take wing. If they persist, it would be well to face the matter
frankly and honestly, setting down the advantages of worrying on one side and
the disadvantages on the other. Then take into consideration that not one thing
in a thousand worried about happens, and if something disagreeable does occur,
worrying can not prevent it. Besides a disagreeable happening now and then will
not cause half of the discomfort and trouble that a disturbed mind does.
"And this too shall pass
away," is an ancient saying which it would be well to remember in
conjunction with, "And this will probably never happen."
Anger is a form of temporary insanity. It is an emotion that
is unbecoming in strong men, for it is a sign of weakness, and the women who
indulge in it frequently can not long keep the respect of others. Those who
become angry lay themselves open to wounds of all kinds, for they partly lose
their mental and physical faculties temporarily. An angry man is easily
vanquished in any contest where ready wit is necessary. As the saying is, he
makes a fool of himself. To be high strung and quick to lose one’s temper may
sound fine in romantic rubbish, but in real life it is folly, for much more can
be accomplished by being calm.
Like hatred, anger produces
poisons in the system. An angry mother’s milk has been known to kill the
nursing child. A fit of anger is so serious that the evil effects can be felt
for several days, and those who indulge in daily or even weekly loss of temper
can not enjoy the best of health, for the anger produces enough toxins to
poison all the fluids of the body.
Fortunately, anger is one of the
emotions that can be conquered in a reasonable time, if there is a real desire
to do so. It should not take an adult more than one or two years to get himself under control.
During anger there is a tensing of
various muscles, those of the face and hands for instance. If
this tensing is not allowed the anger will not last long. If there is a
tendency to become angry, relax and the mind will ease up. A perfectly relaxed
individual can not harbor anger, for this emotion requires tensing of body and
mind. A determination to control the temper and a whole-hearted apology after
each display of anger will prove very effective in reducing the frequency and
force of the attacks. Mental suggestion is not as powerful as some say, but it
is such a great force for good or evil, depending on its use, that those who
are wise will not neglect it as a means of self-conquest.
People who are easily offended and
"stand on their dignity," have a very poor footing. Those who find it
necessary to inform others that they are ladies or gentlemen,
are very apt to be prejudiced in their own favor. Gentlefolks
do not need to advertise, nor do they do so. Others recognize their worth
intuitively.
Fretting is anger on a small scale. It is a habit that is
easily formed. The fretter and those about him are made uncomfortable. Those
who respect themselves and others do not indulge.
Hatred is one of the most harmful and poisonous of emotions.
Fortunately, violent hatred can last but a short time, otherwise it would prove
fatal. Some are chronic haters. He who hates harms himself. The thoughts weave
themselves into one’s personality and form the character.
Jealousy is one of the most disagreeable of emotions. The
jealous person insists on suffering. A jealous woman can convert a home into an
inferno. Jealousy is sure to kill love in time. The jealous individual often
excuses himself on the ground that he loves. That is not true. There is more
fear than love at the base of jealousy. Jealous people are selfish and too
indolent mentally to give their thoughts a positive direction.
Those who are violently jealous
are suffering from mental aberration. The jealous person loses, for he drives
away the object of his affection.
There are many jealous men, but
women suffer most. Bad health and idleness are two prolific causes of jealousy.
It has probably broken up more homes than any other one thing. It is blighting
to all it touches.
Men and women may feel flattered
for a time by producing jealousy, but it is a satisfaction of very short
duration. They soon grow weary of the questions, doubts and reproaches.
Those who are sensible enough to
give freely to others the liberty they crave for themselves do not suffer much
from this emotion. It would help greatly if man and wife would look upon the
marriage relation more as a partnership and less as a form of bondage. One of
the partners can not force the other one to be "good." People do the
best by others when full confidence is given, and even if the confidence should
be misplaced, it would be better than to suffer from this corroding emotion at
all times.
It is not an easy task to overcome
jealousy, but it can be done within a reasonable time if there is a real
desire. First get physical health. Then get busy with interesting, useful work.
Get something worth while to occupy the mind and the hands. Determine to be
master of yourself and not a slave to what is often but figments of the
imagination. Unfortunately, jealousy so dwarfs the judgment at times that the
sufferers seek only to rule or ruin. Love and hate are so closely akin that it
is hard to find the dividing line.
Sorrow: Some dedicate their lives to a sorrow. They make
martyrs of themselves. They have suffered a loss and they dwell upon it during
all of their waking hours. It may be that it was a very ordinary or worthless
husband or child. After death the poor real is converted into a glorious ideal.
With the passing years the virtues of the departed grow. All the love and
tenderness are lavished upon the dead and the living are neglected. It is
generally women who suffer from this peculiar form of mild insanity, but men
are not exempt.
It is natural to feel the loss of
a dear one, but so long as we are mortal we must accept these things as matters
of course.
Related to this form of sorrow is
the regretting or brooding over past actions, especially in connection with the
dead. Perhaps something that should have been done was neglected, or something
was done that should have been left undone. Over this the sufferer broods by
the hour, leading to a form of sad resignation that is rather irritating to
normal people.
For such people a change of
interest and a change of scene will often prove very beneficial.
Envy and spite are closely akin to
jealousy and anger. They have the same effect in lesser degree.
Vacillation of mind is a common fault. Many small questions have to be
settled and a few important ones. Some are in the habit of deferring their
decisions from time to time, or making and revoking their decisions. Then they
decide over again, after which there is another revocation. This is repeated
until it is absolutely necessary to make a final decision. By this time the
mind is so muddled that the chances are that the last decision will be inferior
to the first one. No one who leads an active life can be right all the time. He
who is right six times out of ten does pretty well,
and he who can make a correct decision three times out of four can command a
fine salary as an executive or build up a flourishing business of his own, if
his mind is active.
The doubt and uncertainty which
result from unsettled questions, which should be promptly decided, are more
harmful than an occasional error. The untroubled mind works most quickly and
truly.
Related to this in minor key is
the doubtful condition of mind where the individual has to do things several
times before he is sure they are properly done. For instance, there is the man
who must try the office door several times to be sure that it is locked and
after being satisfied on this point he is obliged to unlock it and investigate
the condition of the safe door. Then it is necessary to attend to the office
door two or three times again. This kind of doubtfulness takes many forms. It
does no special harm except that it leads to much waste of time. Such people
should teach themselves concentration, thinking about one thing only at a time,
until they learn that when a thing is done it is properly done.
Judging: Many insist on passing judgment on everything and
everybody that come to their notice. Every individual has to be placed with the
sheep or the goats. This is a great waste of time. Each one of us can know so
little about the majority of individuals we meet and of the vast volume of
knowledge that is to be had that if we try to judge everyone and everything,
our opinions become worthless. Wise people are never afraid to say, "I
don’t know." If it is necessary to judge, let there be kindness.
Volunteering advice: This is another annoying habit. It is very well to
give advice if it is desired and asked for, otherwise
it is a waste of time. Take a person with a cold, for example: If he meets
twenty people he may be told of fifteen different cures for it, ranging from
goose grease on a red rag to suggestive therapeutics. If he were to act upon
all the advice received there would probably be a funeral. It is best to be
sparing with advice. Those who have any that is worth while will be asked for
it and paid for their trouble. Free advice is generally worth what it costs.
Cranks: Many allow themselves to get into a mental rut with
their thoughts running almost entirely to one subject. This is a mild form of
insanity, for normal people have many interests. These people are the cranks.
They can talk volumes about their favorite topic, often of no importance. It
may be some peculiar religion or ethics; or that Bacon wrote the plays of
Shakespeare; or some health fad, or almost any subject.
Of all the cranks the diet crank
is one of the most annoying, for he has three good opportunities to air his
views each day. With the best meaning in the world he does more harm to the
cause of food reform than do the advocates of living in the good old way,
eating, drinking and being merry and dying young. When
people become possessed of too much zeal and enthusiasm regarding a subject,
they are sure that their knowledge is the truth and they insist upon trying to
enforce their way upon others, resent having their old habits interfered with
forcibly. Those who are too persistent and insistent produce antagonism and
prejudice in the minds of others, and then it is almost impossible to impart
the truth to them, for they will neither see nor hear.
To be able to influence others for
better is a grand and glorious thing, but it is well to remember that we can
not force knowledge which is contrary to popular thought upon others suddenly.
Those who change a well rooted opinion generally do so gradually. When they
first hear the truth, they say it is ridiculous. After a while they think there
may be something in it. At last they see its superiority over their former
opinions and accept it. It requires infinite patience on the part of the
educators to impart unpopular knowledge to other adults, no matter how much
truth it contains.
The truth about physical
well-being is so simple and so self-evident that it is exceptionally hard to
get an unprejudiced audience. From the time when the ancient heathen priests
were the healers until today the impression has been that health and healing
are beyond the understanding of the common mind, and therefore people are
willing to be mystified. The mysterious has such a strong appeal in this world
of uncertainties that it is more attractive than the simple truth. Mystery
simply demands faith. The truth compels thinking and thoughts are often
painful.
By all means, avoid being overinsistent in trying to impart health knowledge to
others. All who have a little knowledge of the fundamentals of health and
growth know that useful men and women are going into degeneration and premature
death constantly, because of violated health laws. If these people on the
brink, who can yet be saved by natural means, are told how it can be done, they
generally either refuse to believe it, or they have led such self-indulgent
lives that it is beyond their power to change. The knowledge often comes too
late.
Those who are anxious to do good in the spreading of health knowledge among their
friends can serve best by getting health themselves. If a physical wreck
evolves into good health there will be considerable comment and inquiry. This
is the opportunity to tell what nature will do and inform others where to
obtain a good interpretation of nature’s workings.
A little practicing is worth more
than a great deal of preaching. The truth is the truth, no matter what the
source, but it is more effective if it comes from one who lives it.
I have gone into the subject of
health cranks so deeply because there are so many of them. They get a little
knowledge and then they believe they are masters of the subject. The right
attitude toward proper living, and especially toward
proper eating is: "I shall try to conduct myself so as to be healthy and
efficient. If others desire my help, I shall try to indicate the way to them.
Right living is no sign of superior goodness or merit, being a matter of higher
selfishness, so I deserve no credit for it. Although health is very important,
I shall refrain from attempting to force my will on others."
After conquering ourselves it is
time to begin making foreign conquests, but by that time the realization comes
that in the end it is best to leave others free to work out their own
salvation. The desire is strong to mould others according to our pattern, but
those who size themselves up honestly soon come to the conclusion that they are
so imperfect that perchance some other pattern is fully as good.
Postponing happiness: One peculiar state of mind is to refuse to be happy
at present. The romantic girl and boy think they can not be happy until they
are married. After marriage they find that they have to gain a certain amount
of wealth before happiness comes. Then they have to postpone it for social
position. They continue postponing happiness from time to time and the result
is that they never attain it. Happiness is not a great entity that bursts upon
us, transforming us into radiant beings. It is a comfortable feeling that
brings peace and places us in harmony with our surroundings. It can best be
gained by doing well each day the work that is to be done, cheerfully giving in
return for what is received. Happiness is largely a habit. It is as easy to be
bright and cheerful as it is to be sad and doleful, and much more comfortable.
If we look for the best we will find beauty even in the most unpromising
places. If we are looking for tears and woe, we can easily find them.
We can get along without happiness,
but it adds so much color and beauty to life, it makes us so much better, it
helps us so much to be useful that it is folly to do without it. It is not
gained by narrow selfishness. Those who forget themselves most and are kind and
considerate find it. By giving it to others we get it for ourselves. Ecstasy
and rapture are emotions of short duration. They are so exhilarating that they
soon wear out.
We all have our little troubles
and annoyances. These we should accept as inevitable, and neither think nor talk much about them. They help to wear away the
rough edges. We are stupid at times and so are others and then mistakes are
made. These should also be accepted as inevitable, and we should not be more
annoyed by those that others make than by our own. Those who go into a rage
when their subordinates err waste much time and energy, erring gravely themselves.
It is not necessary to notice
every unimportant detail that is not pleasing. Fault-finding, carping and
nagging destroy harmony. Disagreements about trifles often lead to broken
friendship and enmity. Most quarrels are about trifles.
If mistakes are made, learn the
lesson they teach and then forget about them. All live, active beings make
mistakes. Sometimes we make serious ones and afterwards regrets come, but these
must soon be thrust aside. Brooding has put many into the insane asylums.
Introspection: It is not well to allow the mind to dwell upon one’s
self very much. Give yourself enough thought to guide yourself through life,
and then for the rest apply the mind to work and play. Many of those who are
too self-centered end up in believing they are something or somebody else and
then they are shut away from the public.
Introspection is a very useless
employment. Individually we are so small, and the mind has such great possibilities, that if we center it upon our tiny physical being,
things become unbalanced and the mind ceases to work to good advantage.
It is useless to go deeply into self-analysis, for we are very poor judges of
ourselves. One of my neighbors delved so deeply into his heart and tried so
hard to find out if he was fit to dwell in heaven that he lost his mind and had
to be confined for a long time. He allowed his vision to narrow down to one
subject. There are many subjects that lead to insanity if they are allowed
exclusive possession of the mind.
After we have given ourselves
proper care, we should think no more about ourselves. The best way is to get
busy in work and play and forget ourselves. It is much better to love others than
to center our love upon ourselves. If we conduct ourselves well we shall have
all the love from others that we need. If there is a tendency to be
introspective, cure it by becoming active mentally and physically.
Those who have acquired the bad
habit of thinking and talking ill of others should break themselves of it. First cease talking ill. Then begin to look for the good
points and mention them. By and by the thoughts will be good. Those who lack a
virtue can often cultivate it by assuming it.
One of the most helpful things is
a sense of humor. Laughter brings about relaxation and relaxation gives ease of
body and mind. He who can see his own weaknesses and smile at them is surely
safe and sane. If the mind is too austere, cultivate a sense of humor. Train
yourself to appreciate the ridiculous appearance you make and instead of being
chagrined, smile. When others laugh at you, join them.
Whatever the mental ill may be,
one-half of its cure will be brought about by getting
physical health.
Be charitable, tolerant and kind, and the good things in life will come to you. Be slow
to judge and slower still to condemn others.
Those who give love attract it. Hypatia said: "Express beauty in your lives and beauty
flows to you and through you. To love means to be loved, and to put hate behind
is the sum of all loving that is of any avail."
The best "New Thought"
is the best old thought. If we only would put some of the beautiful knowledge
into common use, what an agreeable dwelling place this world would be. Marcus
Aurelius gave us this pearl of wisdom: "When you arise in the morning,
think what a precious privilege it is to live, to breathe, to think, to enjoy,
to love! God’s spirit is close to us when we love. Therefore it is better not
to resent, not to hate, not to fear. Equanimity and
moderation are the secrets of power and peace."
CHAPTER III.
FOOD.
The human body is so wonderfully
made that as yet we have only a poor understanding of it, but we are learning a
little each decade, and perhaps in time we shall have a fair knowledge both of
the body and of the mind. Body and mind can not be considered as two separate
entities, for neither one is of any use without the other.
The body is not a machine. Those
who look upon it as such make the mistake of feeding it as they would an
engine, thinking that it takes so much fuel to keep going. The human organism
is perhaps never quite alike on any two consecutive days, for the body changes
with our thoughts, actions and environment, and the conditions never quite
repeat themselves and therefore we have to readjust ourselves.
The most important single item for
gaining and retaining physical health is proper feeding, yet the medical men of
this country pay so little attention to this subject that in some of our best
equipped medical colleges dietetics are not taught. A
total of from sixteen to thirty hours is considered sufficient to fit the
future physicians to guide their patients in the selection, combination and
preparation of food. Dietetics should be the principal subject of study. It
should be approached both from the scientific and from the empirical side. It
is not a rigid subject, but one which can be treated in a very elastic way. The
scientific part is important, but the practical part, which is the art, is
vastly more important. A part of the art of feeding and fasting is scientific,
for we get the same results every time, under given conditions.
When we consider the fact that the
body is made up of various tissues, such as connective tissue, blood, nerves
and muscles; that these in turn are made up of billions of cells, as are the
various glandular organs and membranes; that these cells are constantly bathed
in blood and lymph, from which they select the food they need and throw the
refuse away, we must marvel that an organism so complex is so resistant, stable
and strong.
All articles of good quality are
made by first-class workmen from fine materials. However, many people fail to
realize that in order to have quality bodies they must take quality food,
properly cooked or prepared, in the right proportions and combinations. If we
feed the body properly, nature is kind enough to do good constructive work
without any thought on our part.
You will find no rigid rules in
these talks on diet, but you will find information that will enable you to
select foods that will agree with you. People may well disagree on what to eat,
for there are so many foods that a person could do without nine-tenths of them and
still be well nourished. In fact, we consume too great a variety of food for
our physical well-being. Great variety leads to overeating.
A healthy human body is composed
of the following compounds, in about the proportions given:
Water, 60 to 65 per cent.
Mineral matter, 5 to 6 per cent.
Protein, 18 to 20 per cent.
Carbohydrates, 1 per cent.
Fat, 10 per cent. This is perhaps
excessive.
These substances are very complex
and well distributed throughout the body. They are composed of about sixteen or
seventeen elements, but a pure element is very rarely found in the body, unless
it be a foreign substance, such as mercury or lead.
About 70 per cent of the body is oxygen, which is also the most abundant
element of the earth. Then in order of their weight come carbon, hydrogen,
nitrogen, calcium, phosphorus, sulphur, sodium,
chlorine, fluorine, potassium, iron, magnesium and silicon.
Because it will be helpful in
giving a better idea of the necessity for proper feeding, I shall devote a few
words to each of these elements.
((Oxygen is a colorless,
tasteless, odorless gas, forming a large part of the atmospheric air, of water,
of the earth’s crust and of our foods. It is absolutely essential to life, for
without oxygen there can be no combustion in the animal tissues, and without
combustion there can be no life. The union of oxygen with fats, carbohydrates
and proteins in the body results in slow combustion, which produces heat and
energy. Our chief supply of oxygen comes directly from the air, but this is supplemented
by the intake in food and water.
Carbon is the chief producer of energy within the body,
being the principal constituent of starches, sugars and fats. It is what we
rely on for internal heat, as well as for heating our dwellings, for the essential
part of coal is carbon. The carbonaceous substances are needed in greater
quantity than any other, but if they are taken pure, they cause starvation more
quickly than if no food were eaten. This has been
proved through experiments in feeding nothing but refined sugar, which is
practically pure carbon. Salts and nitrogenous foods are essential to life.
Hydrogen is a very light gas, without odor, taste or color. It
is a necessary constituent of all growing, living things. It is plentifully
supplied in water. All acids contain hydrogen and so does the protoplasm of the
body.
Nitrogen is also a colorless, tasteless, odorless gas. It is
an essential constituent of the body, being present in all compounds of
protein. It is abundant in the atmospheric air, from which it is taken by
plants. We get our supply either directly from vegetable foods or from animal
products, such as milk, eggs and meat.
Calcium is needed principally for the bones and for the
teeth, but it is also necessary in the blood, where it assists in coagulation.
We get sufficient calcium salts in fruits, grains and vegetables, provided they
are properly prepared. The conventional preparation of the food often results
in the loss of the various salts, which causes tissue degeneration. If the supply
of calcium in the food is too small, the bones and the teeth suffer, for the
blood removes the calcium from these structures. Growing children need more
calcium proportionately than do adults. This is without doubt the reason
pregnant women suffer so much from softening of the teeth. They are fed on
foods robbed of their calcium, such as white bread and vegetables that have
been drained.
Phosphorus in some forms is a poison whether taken in solid
compounds or inhaled in fumes, producing phossy jaw.
In other forms it is indispensable for bodily development. The compounds of
phosphorus are present in fats, bones and protein. In natural foods they are
abundantly present, but when these foods are unduly refined, or are soaked in
water which is thrown away, much of the phosphorus is lost. We get phosphorus
from milk, eggs, cereals, legumes and other foods. Of course, there is
phosphorus in fish, but those who eat sea food to make themselves
brainy will probably be disappointed. Phosphates are necessary for brain
development, but those who eat natural foods never need to go to the trouble of
taking special foods for the brain. If the rest of the body is well nourished,
the brain will have sufficient food, and if the body is poorly nourished the
brain will suffer.
Sodium, in its elementary state, which is not found in
nature, is a white, silvery metal. It is found in great abundance in the
succulent vegetables, and is present in practically all foods. As sodium
chloride, or common table salt, it is taken in great quantities by most people.
Those who have no salt get along well without it, which shows that it is not
needed in large amounts. If but a little is added to the food, it does no
perceptible harm, but when sprinkled on everything that is eaten, from watermelons
to meat, it is without doubt harmful. By soaking foods, they are deprived of
much of their soda: The two sodium salts that are very abundant are sodium
chloride, or common salt, and sodium carbonate, generally called soda.
Chlorine is ordinarily combined in our foods with sodium or
potash, forming the chlorides. It is essential to life. He who gets enough
sodium also gets enough chlorine. In its elementary form it is an irritating
gas, used for bleaching purposes.
Fluorine is present in small quantities in the body, appearing
as fluorides in the bones and teeth. It is supplied by the various foods. In
its elementary form it is a poisonous gas.
Potassium is found in the body in very small quantities, but it
is very important. It is mostly in the form of potassium phosphate in the
muscles and in the blood. It is necessary for muscular activity. It is found in
most foods in greater abundance than is sodium, which indicates that it plays
an important part in development. Like sodium, it is easily dissolved out of
foods which are soaked in water, and this is one of the reasons that vegetables
should not be soaked and the water thrown away. It is very peculiar in its
metallic state, being a silvery metal, very light in weight, which burns when
thrown upon water. That is, it decomposes both itself and the water with the
liberation of so much heat that it fires the escaping hydrogen, which burns
with a violet flame. Pure potassium is not found in nature.
Iron is found in very small quantities in the human body,
but it is absolutely essential to life. Animals deprived of iron die in a few
weeks, and people will do the same under similar circumstances. Iron is
obtained principally from fruits and vegetables, but it is also present in
other foods. Man can not make use of inorganic iron. He has to get his supply
from the vegetable and animal kingdoms. The giving of inorganic iron is folly
and helps to ruin the teeth and the stomach of the one who takes it. In the
form of hemoglobin this element is the chief agent in carrying oxygen from the
lungs to the tissues of the body. In the manufacture of foods, much of the iron
is lost. For instance, whole wheat flour contains about ten times as much iron
as does the white flour. Too little iron causes, among other
ills, anemia, and if the iron is very low, chlorosis
or the green sickness may ensue.
Magnesium is found principally as phosphate in the bones. It is
present both in animal and vegetable foods. Its function in the body is not
well understood, but it appears to assist the phosphorus.
Silicon is found in traces in the human body. It is supplied
in small quantities in nearly all of our foods, and therefore we must take it
for granted that it is necessary, although we are in the dark as to its uses.
It is very abundant in various rocks. The cereals are especially rich in
silicon. In wheat it is found in the bran and is removed from the white flour.
The elements mentioned are the
most important in the body, though others are found in traces. We do not find
the elements present as elements, but in the form of very complex compounds.
Under our present conditions of living, we generally partake of too much
carbonaceous and nitrogenous food, and get too little of the salts, except
sodium chloride, which is taken in too great quantity. Salt, to most people,
means but one thing, sodium chloride or table salt. However, there are
thousands of salts, and when salts are mentioned in this book, all those
necessary for the processes of life are meant, whether they be compounds of
fluorine, sulphur, phosphorus, calcium, iron or
magnesium or other metals and minerals.
Salts are not usually classified
as foods, but they are essential to life. Supply the body with all the protein,
sugar, starch and fat that it requires, but withhold the salts, and it is but a
question of a few weeks before life ceases. This is why it is so important to
improve our methods of cooking. A potato that is peeled, soaked in cold water
and boiled, may lose as much as one-half of its salts, according to one of the
bulletins sent out by the U. S. Department of Agriculture. Other vegetables not
only lose their salts by such treatment, but as high as 30 per cent of their
nutritive value.
The lesson we should learn from
this is that ordinarily if it is necessary to soak foods, such as beans, they
should be cooked in the water in which they have been soaked. Furthermore,
where possible, as it is with nearly all succulent vegetables, we should take
the fluid in which the vegetables have been cooked as a part of the meal. If
the vegetables are properly cooked, there will not be much fluid to take. To
pour away the water in which vegetables have been cooked means that perhaps
one-third of the food value and one-third to one-half of the valuable salts are
lost. Why continue impoverishing foods in this way?
Dr. Charles Page deserves much
credit for calling our attention to this fact when most healers neither thought
nor talked about it. Now all up-to-date healers with a
knowledge of dietetics realize how important it is to give good food.
For those who wish more detailed information on the composition of the salts, I
insert a table which was compiled by Otto Carque and
published in "Brain and Brawn," February, 1913. Those who wish still
more detailed knowledge can find it in volumes on food analysis and in some
government reports.
MINERAL MATTER IN 1000 PARTS OF WATER-FREE FOOD
PRODUCTS.
==========================================================================
P
P
M h
o
a
o C
t
C g s
S S h
a
S a n p
u i l
s
o l e h
l l o
s
d c s I o
p i r
i i i i r
r h c i
u u u u o
u u o n
m m m m n
s r n e
Total| |
| | | | |
| |
Salts| K2O |Na2O | CaO | MgO |Fe2O3|P2O5 | SO2 |SiO2
| Cl
--------------------------------------------------------------------------
Human milk 34.70|11.73| 3.16| 5.80| 0.75| 0.07| 7.84| 0.33|
0.07| 6.38
Cow's milk 55.30|13.70| 5.34|12.24| 1.69| 0.30|15.79| 0.17|
0.02| 8.04
Meat (avge) 40.00|16.52| 1.44|
1.12| 1.28| 0.28|17.00| 0.64| 0.44| 1.56
Eggs 41.80| 6.27| 9.56| 4.56| 0.46|
0.17|15.72| 0.13| 0.13| 3.72
Seafish
84.20|18.35|12.55|12.80| 3.28| ....|32.13| ....| ....| 9.60
Cottage Cheese 64.30| 8.50| 0.90|22.50| 1.50| 0.50|24.35| 0.10|
....|11.20
|
| | | | |
| | |
Apples 33.00|11.78| 8.61| 1.35| 2.89| 0.46|
4.52| 2.01| 1.42| ....
Strawberries 65.00|13.72|18.53| 9.23| ....| 3.73| 7.97| 2.05|
7.82| 1.10
Gooseberries 29.00|11.22| 2.87| 3.54| 1.70| 1.32| 5.71| 1.71|
0.75| 0.22
Prunes 37.75|18.28| 3.41| 4.34| 1.36| 0.94|
6.03| 1.21| 1.19| 0.15
Peaches 17.60| 9.63| 1.50| 1.41| 0.92| 0.18|
2.67| 1.00| 0.26| ....
Cherries 34.60|17.94| 0.76| 2.60| 1.90| 0.69| 5.54|
1.76| 3.11| 0.46
Grapes 25.20|14.16| 0.35| 2.72| 1.06| 0.45|
3.93| 1.41| 0.70| 0.38
Figs 41.00|11.63|10.77| 7.75| 3.78|
0.60| 0.53| 2.77| 2.43| 1.10
Olives 33.40|27.02| 2.52| 2.49| 0.06| 0.31|
0.46| 0.36| 0.22| 0.06
Apricots 33.60|19.68| 3.76| 1.08| 2.89| 0.46| 4.52|
2.01| 1.42| ....
Pears 25.60|14.00| 2.17| 2.05| 1.52|
0.25| 3.90| 1.45| 0.38| ....
Watermelons 40.00|18.00| 3.75| 4.00| 2.10| 1.75| 5.60| 2.10|
7.60| 1.10
Bananas 32.40|16.20| 0.80| 0.25| 0.32| 0.10|
2.03| 0.21| ....| 2.47
Oranges 38.15|18.62| 0.95| 8.65| 2.03| 0.38|
4.70| 2.00| 0.25| 0.29
|
| | | | |
| | |
Spinach 191.00|21.71|57.42|22.73|12.22|
6.40|19.58|13.18| 8.60|12.03
Onions 48.40|12.10| 1.55|10.65| 2.55| 2.20|
7.25| 2.65| 8.10| 1.35
Carrots 69.00|25.46|14.63| 7.80| 3.04| 0.70|
8.83| 4.45| 1.66| 3.18
Asparagus 86.40|20.74|14.77| 9.33| 3.72| 2.94|16.07|
5.36| 9.50| 5.10
Radishes 110.40|35.33|23.37|15.45| 3.42| 3.09|12.03|
7.18| 1.00|10.10
Cauliflower 91.20|40.46| 5.38| 5.10| 3.37| 0.91|18.42|11.86|
3.37| 3.10
Cucumbers 100.00|41.20|10.00| 7.30| 4.15| 1.40|20.20| 6.90|
8.00| 6.60
Lettuce 180.70|67.94|13.55|26.56|11.20| 9.40|16.62|
6.87|14.64|13.82
Potatoes 44.20|26.56| 1.33| 1.15| 2.18| 0.48| 7.47|
2.89| 0.88| 1.55
Cabbage 123.00|45.33|11.68|21.65| 4.90|
0.86|11.07|17.10| 1.10|10.45
Tomatoes 176.00|82.50|32.90|11.35|13.55| 1.00|10.75|
5.00| 7.75|18.00
Red Beets 41.65| 8.45|21.60| 2.50| 0.10| 1.00| 2.55|
0.50| 2.00| 2.95
Celery 180.00|48.60|65.25|14.70| 6.75|
1.60|14.50| 6.50| 4.30|17.80
|
| | | | |
| | |
Walnuts 17.40| 2.20| 0.17| 0.97| 2.88|
0.61|10.10| 0.22| 0.12| 0.12
Almonds 21.00| 2.31| 0.38| 3.04| 3.95|
0.23|10.10| 0.96| 0.04| 0.06
Cocoanuts 18.70| 8.21| 1.57| 8.60| 1.76| ....| 2.18|
0.95| 0.09| 2.50
|
| | | | |
| | |
Lentils 34.70|12.08| 4.62| 2.18| 0.87|
0.69|12.60| ....| ....| 1.61
Peas 30.03|13.06| 0.30| 1.45| 2.42|
0.24|10.87| 1.03| 0.27| 0.53
Beans 38.20|15.85| 0.42| 1.91| 2.73|
0.19|14.86| 1.30| 0.25| 0.69
Peanuts 24.30| 9.27| 0.21| 0.95| 2.29|
0.27|10.60| 0.45| 0.05| 0.23
|
| | | | |
| | |
Whole Wheat 23.10| 7.20| 0.50| 0.75| 2.80| 0.30|10.90| 0.09|
0.46| 0.07
White flour 5.70| 1.82| 0.08| 0.43| 0.44| 0.03| 2.80| ....|
....| ....
Rye 21.30| 6.84|
0.31| 0.61| 2.39| 0.25|10.16| 0.28| 0.30| 0.01
Barley 31.30| 5.10| 1.28| 0.02| 3.92|
0.53|10.27| 0.93| 8.98| ....
Oats 34.50| 6.18| 0.59| 1.24| 2.45|
0.41| 8.83| 0.62|13.52| 0.03
Corn 18.50| 5.50| 0.02| 0.04| 2.87|
0.15| 8.44| 0.15| 0.39| 0.35
Whole Rice 16.00| 3.60| 0.67| 0.59| 1.78| 0.22| 8.60| 0.08|
0.42| 0.02
Rice, polished 4.00| 0.87| 0.22| 0.13|
0.45| 0.05| 2.15| 0.03| 0.11| 0.01
--------------------------------------------------------------------------
Please remember that most of the
salts must be worked into organic form for us by vegetation, and that we are
able to take but few elements that have not been thus elaborated.
We need a moderate amount of food
to maintain the body in health, but we should be careful not to overindulge.
Perhaps the most injurious errors
are made by people who eat because they wish to gain in weight. They consider
themselves below weight and they try to force a gain by overeating. This is a
serious mistake and leads to much suffering.
There is no weight that can be
called ideal for all people. To get a basis, I copy a table from the literature
of an insurance company. This is for people twenty years old:
Height Weight
5--0........114
1........117
2........121
3........124
4........128
5........132
6........136
7........140
8........144
9........149
10........153
11........158
6--0........162
1........167
2........172
3........177
If the weight is much above this,
it is a sure sign that the individual is building disease. It may be Bright’s disease, fatty heart, arteriosclerosis, cancer or
any other ill. The muscles can not be increased in size very much by eating and
there is a limit to the amount of fluid that can be stored away. Stout people
generally carry about a great amount of fat.
Excess of fat is a burden. It
replaces other tissues and weakens the muscles. It overcrowds the abdominal and
thoracic cavities, thus making the breath short and the working of the heart
more difficult, also producing a tendency to prolapsus
of the various abdominal organs.
People make the mistake of
thinking that stoutness indicates health. It indicates disease. Going into
weight is going into degeneration. Women like to be plump for various reasons,
some of which are not the most creditable to either men or women. Fat people
are not good looking. There is not a statue in the world sculptured on
corpulent lines that is considered beautiful.
It is natural for some people to
be slender and for others to be rather plump, but fatness is abnormal. Rolling
double chins and protruding abdomens are signs of self-abuse in eating and
drinking. As a rule women are at their right weight at twenty and men at
twenty-two or twenty-three. This weight they should retain. If twenty or thirty
pounds are added to it life will be materially shortened.
Perfect health is impossible for
obese people, but it is within the reach of lean ones. In getting well, it is
often necessary to become quite slender, but after the system has cleansed
itself, it gains in weight again. It may take from several months to several
years to obtain a normal weight after the ravages of disease. A healthy body is
self-regulating and will be as heavy as it ought to be.
Those who eat too much in order to
gain weight sometimes wreck their digestive and assimilative powers to such an
extent that they lose a great deal of weight, and the more they eat the more
they lose. Then it is necessary to reduce the food intake until digestion and
assimilation catch up with supply. Then if the eating is right the individual
goes to the proper weight and retains it.
The slender people are in the
safest physical condition. The vast amount of statistics gathered by the life
insurance companies bears this out. Remember that fat is a low grade tissue,
which sometimes crowds out high grade tissue, that an excess indicates
degeneration and that obesity is a disease. All fat people eat too much, even
though they consider themselves small eaters. They should regulate their eating
and drinking so that they will return to a normal weight. This is the only safe
way to reduce.
Pay no attention to underweight.
Eat what the body requires and is able to digest and assimilate, without
causing any inconvenience. The organism will take care of the rest. To attempt
to force weight onto a body at the expense of discomfort, disease, reduced
efficiency and premature death shows poor judgment.
Losing weight does not matter at
all if there is no discomfort or disease. It is all right to be a little
lighter during summer than in winter.
In discussing food and its use,
two words are frequently employed, digestion and fermentation. Strictly
speaking, digestion is largely a process of fermentation, consisting of the breaking
down of complex substances into simple ones, by means of ferments. However, in
the popular mind digestion and fermentation are not synonymous, and will not be
so considered in this book. To make my meaning clear, in this book the words
will have the following meaning:
Digestion—the
normal breaking down of food and formation into substances that can be used by
the blood for building, repairing and producing heat and energy.
Fermentation—the abnormal breaking
down of food in the digestive tract, producing discomfort and health impaired.
This process manifests in various ways, such as the production of much gas in
the digestive tract or hyperacidity of the body.
We will consider digestion as a
process conducive to health, but fermentation, as one that leads to disease,
being an early stage of digestive derangement.
CHAPTER IV.
OVEREATING.
All agree that excessive
indulgence in alcoholics is harmful physically, mentally and morally. We
condemn the too free use of tea and coffee and nearly all other excesses.
However, intemperate eating is considered respectable. A large part of our
social life consists in partaking of too much food.
Medical text-books say that we
must eat great quantities of food to maintain strength and health. Humanity
views the subject of eating from the wrong angle, and it will perhaps be many
years before the majority gets the right point of view. We should eat to live,
but most of us eat to die. Benjamin Franklin said that we dig our graves with
our teeth.
Men and women band themselves into
societies and associations for the purpose of decreasing or doing away with the
use of tobacco and alcoholic drinks. They advocate temperance and even
abstinence in the use of those things which do not appeal to their own senses;
but most of them are far from temperate in their eating. They have very keen
vision when searching for weaknesses and faults in
others, but are quite near-sighted regarding their own.
Is excessive indulgence in liquor
any worse than overeating? Not according to nature’s answer. The inebriate
deteriorates and so does the glutton. Both cause race deterioration. Gluttony
is more common than inebriety and is responsible for more ills. Gluttony is
often the cause of the tea, coffee, alcohol and drug habits. Overeating often
causes so much irritation that food does not satisfy the cravings, and then
drugs are used.
Improper eating, chiefly
overeating, causes most of the ills to which man is heir. If people would learn
to be moderate in all things disease and early death would be very rare.
It is quite important to combine
foods properly, but the worst combinations of food eaten in moderation are
harmless, as compared to the damage done by overeating of the best foods.
Overeating is with us from the cradle to the grave. It shortens our days and
fills them with woe.
There is a hoary belief that a
pregnant woman must eat for two. The mothers have generally obeyed this dictum.
The result is that women suffer greatly during pregnancy and at childbirth. The
morning sickness, the aching back, the headache, the swollen legs and all of
the discomforts and diseases from which civilized woman suffers during this
period are mostly due to improper eating. Pregnancy and childbirth are
physiologic and are devoid of any great amount of discomfort, pain or danger
when women lead normal lives.
The overeating affects both mother
and child. The mothers are often injured or lose their lives during childbirth.
Sometimes labor is so protracted that the child dies and at other times the
baby is so large that it can not be born naturally. The mother’s suffering is
frequently very great. In fact, it is at times so great that it is like a
threatening storm cloud to many women, and some of them refuse to become
mothers for this reason.
Babies born of normal mothers, who
have lived moderately on a non-stimulating diet during gestation, are small.
They rarely weigh more than six pounds. Their bones are flexible. The skull can
easily be moulded because the bones are very
cartilaginous. The result is that childbirth is rapid and practically devoid of
pain. However, there are very few normal mothers, and consequently normal
babies are also rare.
A heavy baby is never healthy. Its
growth has been forced by excessive maternal feeding. It is no hardier than
other growing things which result from hot-house methods. Such
babies show early signs of catarrhal afflictions, indigestion or skin disease.
Their bodies are filled with poisons before they are born.
Mothers who overeat invariably overfeed their babies. And why should they do otherwise?
Family, friends and physicians give the same advice: The mother must eat much
to be able to feed the child, and the child must be fed frequently in order to
grow. It sounds very plausible, but it does not work well in practice.
Why are babies cross? Why do they
soon show catarrhal symptoms? Why do they vomit so much? Why are they so
subject to stomach and intestinal disorders? Why do they have skin eruptions? Because they are overfed.
The diseases of babies are almost
entirely of digestive origin, and in nearly every instance overfeeding is the
cause. Statistics show that about one-fifth of the babies born die before they
are one year old. In nearly every instance the parents are to blame. One’s
intentions may be good, but good intentions coupled with wrong actions are
deadly to infants. Oscar Wilde wrote, "We kill the thing we love."
Parental love too often takes the form of indulging them and so it happens that
hundreds of thousands of little ones are placed in their coffins annually
through love.
Each year about 280,000 babies
under one year of age perish in the
Why do little children suffer so
much from eruptive diseases, whooping cough, tonsilitis,
adenoids, diphtheria and numerous other diseases? Because
they are overfed. The younger the child the greater is the per cent. of disease due to wrong feeding. In adult life overeating
and eating improperly otherwise are still the principal causes of disease. But
during adult life the causation of disease is more complex than in childhood,
for the senses have been more fully developed and instead of confining our
physical sins to overeating we fall prey to the abuse of various appetites and
passions.
Vigorous adults are often the
victims of pneumonia, typhoid fever and tuberculosis. Overeating is chiefly to
blame, not the bacteria which are given as the principal cause.
Rheumatism, kidney disease and
diseases that manifest in hardening of the various tissues, all being forms of
degeneration, are quite common. Again, the principal cause is overeating.
There are a great number of people
who live many years without any special disease, but who are always on the
brink of being ill. They are full-blooded and too corpulent. Although they are
often considered successful, they are never fully efficient either physically
or mentally. They do not know what good health is, but they are so accustomed
to their state of toleration that they consider themselves healthy. They are
rather proud of their stoutness and their friends mistake their precarious
condition for health. These people often die suddenly, and friends and
acquaintances are very much surprised. No healthy man dies suddenly and
unexpectedly except by accident.
Instead of growing old gracefully,
in possession of our senses and faculties, we die prematurely or go into
physical and mental decay. Bleary eyes, pettiness, childishness and lost mental
faculties are no part of nature’s plan for advanced years. Those manifestations
result from man’s improvement on nature!
From birth to death we are victims
of this terrible ogre of overeating. It deprives us of friends and relatives.
It takes away our strength and health. It makes us mentally inefficient and
cowardly. At last it deprives us of life when our work is not half done and our
days should not be half run.
How is it possible, you may ask,
that this is true? Of course, overeating is not the only cause, but it is the
overwhelming one. It is the basic cause. Aided by other bad habits it conquers
us. We are what we are because of our parentage, plus what we eat, drink,
breathe and think, and the eating largely influences the other factors of life.
Cholera infantum
causes the death of many babies. It never occurs in babies who are fed
moderately on natural, clean food, not to exceed three or four times a day. The
child is cross. The mother thinks that it is cross because it is hungry and
accordingly feeds. The real cause of the irritability is the overfeeding that
has already taken place. The baby has had so much milk that it is unable to
digest all of it. A part of the milk spoils in the digestive tract. This
fermented material is partly absorbed and irritates the whole system. A part of
it remains in the alimentary tract where it acts as a direct local irritant to
the intestines. When these are irritated, the blood-vessels begin to pour out
their serum to soothe the bowels and the result is diarrhea. The sick child is
fed often. Digestive power is practically absent. The additional food given
ferments and more serum has to be thrown out to protect the intestinal walls.
Soon there is a well established case of cholera infantum.
If only enough food had been given
to satisfy bodily requirements, none of the milk would have spoiled in the
alimentary tract. If all feeding had been stopped as soon as the child became
irritable and pinched looking about the mouth and nose, and all the water
desired had been given and the child kept warm, there would have been no serious
disease. In these cases, the less food given the quicker the
recoveries and the fewer the fatalities.
Another common disease of
childhood is adenoids. To talk of these maladies as diseases is rather
misleading, for they are merely symptoms of perverted nutrition, but we are
compelled to make the best of our medical language.
Adenoids are due to indigestion.
The indigestion is due to overeating. This is how it comes about: A child eats
more than can be digested, generally bolting the food, which is often of a
mushy character. The excessive amount of food can not be digested, and as the
intestines and the stomach are moist and have a temperature of 100 degrees
Fahrenheit, fermentation soon takes place. Some of the results of fermentation
in the alimentary tract are acids, gases and bacterial poisons. These
deleterious substances are absorbed into the blood stream and go to all parts
of the body, acting as irritants. We do not know why they cause adenoids in one
child and catarrh in another. It is easy enough to say that children are
predisposed that way, which is no information at all. It seems that all of us
have some weak point, and here disease has a tendency to localize. What part
the sympathetic nervous system plays, we do not know. Glandular tissue is
rather unstable and therefore it becomes diseased easily and adenoids are
therefore quite frequent.
A coated tongue, or an irritated
tongue, both due to indigestion, is a concomitant of adenoids. Such diseases do
not merely happen. There are good reasons for their appearance. They are not
reflections on the child, but they are on the parents who should have the right
knowledge and should take time and pains enough to educate and train the child
into health.
Tuberculosis is one of the results
of ruined nutrition. First there is overeating. This causes indigestion. The
irritating products of food fermenting in the alimentary tract are taken up by
the blood. The blood goes to the lungs where it irritates the delicate mucous
membrane. In self-protection it begins to secrete an excess of mucus and if the
irritation is great enough, pus. The various bacteria are incidental. The
tubercular bacillus is never able to gain a foothold in healthy lungs, but
after degeneration of lung-tissue has taken place the lungs furnish a splendid
home for this bacillus. The tubercular bacillus is a scavenger and therefore
does not thrive in healthy bodies. It is the result of disease, not the cause.
Tubercular subjects never have
healthy digestive organs. Unfortunately, nearly all of them are persuaded to
eat many times more food than they can digest, and thus they have no
opportunity to recover, for the overfeeding ruins the digestive and
assimilative powers beyond recuperative ability. A large per
cent. of the human race perish miserably from
this disease, which results principally from the ingestion of too much food.
The liberal use of such devitalized foods as sterilized milk, refined sugar and
finely bolted wheat flour is doubtless a great factor in so reducing bodily
resistance that the system falls an easy prey to
disease. Too little breathing and poor, devitalized air are also important
factors.
There are many causes of
rheumatism, but overeating is the chief and it is very doubtful if a case of
rheumatism can develop without this main cause. Exposure is often given as the
cause, but a healthy man with a clean body does not become rheumatic.
Rheumatism is due to internal
filth. A filthy alimentary tract makes filthy blood. Some say that the poison
in rheumatism is uric acid, and perhaps it is, but there are no uric acid
deposits in the body of a prudent eater. The elimination in this disease is
imperfect. The skin, the kidneys, the bowels and the lungs do not throw out the
debris as they should. Perhaps only one or two of these organs are acting
inadequately. The debris is stored up in the system.
Why do the organs of elimination
fail to act? Because so much work is thrust upon them that they grow weary and
worn; also, a part of the material furnished them is the product of decay in
the alimentary tract, and they can not thrive on poor material. Too much food
is eaten. An excess of nutritive material, poorly digested, is absorbed. And so we come back to the principal cause, overeating.
When the eliminative organs fail
to perform their function, the waste is deposited in those parts of the body
which are weakened. The irritation from these foreign substances causes
inflammation and the result is pain. The extent to which this depositing of
material will go is well illustrated in some cases of
multiple articular rheumatism, or arthritis deformans, where the deposits are so great that many of the
joints become fixed (anchylosed).
We could review all the diseases,
and nearly every time we would come back to disturbed nutrition as the principal
factor, and this is true of not only physical ills,
but the mental ones as well.
Various foods do not combine well,
still if they are eaten in moderation they do but little harm. If we overeat,
the evil results are bound to manifest, no matter how good the food, though it
sometimes takes years before they are perceptible. The effects are cumulative.
Each day there is a little fermentation with absorption of the poisonous
products. Each day the body degenerates a little. The time always comes when
the body can continue its work no longer, and then the individual must choose
between reform on one hand and suffering or death on
the other.
It is very difficult to convince
people that they eat too much. Indeed, the average person is a small eater, in
his own estimation. We have been educated into consuming such vast quantities
of food that we hardly know what moderation is. In the past, physiologists and
observers have watched the amount of food that people could coax down and this they
have called the normal amount of food. This is far from the truth. The average
American eats at least two times as much as he can digest, assimilate and use
to advantage. Many eat three and four times too much. However, nature is very
tolerant for a while. Most of us start out with a fair amount of resistance and
are thus enabled to live to the age of forty or fifty in spite of abuses. If we
could only dispense with our excesses, we could double or treble our life span,
live better, get more enjoyment out of life and give the world more and better
work than we can under present conditions.
There is much talk of food
shortage. The amount of food consumed and wasted annually in the
We hear of cases of
undernourishment. This doubtless occurs at times in the congested parts of
great centers of populations. But there are not so many cases suffering from
want of the proper quantity of food as from want of quality of food. Bread of
finely bolted white flour is starvation food, no matter how great the quantity,
unless other food rich in organic salts is also eaten.
The overeating habit is so common
and comes on so insidiously that the sufferers do not realize that they are
eating to excess. The resultant discomforts are blamed on other things. Babies
are fed every two hours or oftener. They should be fed but three or at most
four times a day, and never at night. When able to eat solid foods they get
three meals a day and generally two or more lunches. Some children seem to be
lunching at all times. They have fruit or bread and butter with jelly or jam in
the hand almost all the time. They are encouraged to eat much and often to produce
growth and strength. This kind of feeding often does produce large children,
heavy in weight, but they are not healthy. Sad to relate, the excess causes
disease and death.
Such frequent feeding allows the
digestive organs no rest. The overwork imposed upon them and the fermentation
cause irritation. This irritation manifests in a constant and almost
irresistible desire for food, as does the consumption of much alcohol cause a
desire for more alcohol, as the use of morphine or cocaine produces a dominating
and ruinous appetite for more of these drugs. These appetites grow by what they
feed upon. Man ceases to be master and becomes the abject slave of his abnormal
cravings.
Slaves of alcohol and the various
habit-forming drugs generally lack the strength of body and mind to assert
themselves and to regain mastery of themselves. Coffee
and tea have their victims, though they are generally not very firmly enslaved.
No one realizes how he is bound by his cravings for an excessive amount of food
until he tries to break the bonds. Such people may eat moderately for days,
perhaps for weeks, and then the old appetite reasserts itself in all its
strength and unless the sufferer has a very strong will a food debauch follows.
I have seen men go from one restaurant to another, consuming enormous
quantities of food to efface the awful craving, just as men go from one saloon
to another to satisfy their desire for alcohol. The gluttons often look with
the greatest contempt upon the slaves of liquor. But what is the difference? No
matter what appetite, what habit, what passion has gained the mastery, we are
slaves. The important thing is to keep out of slavery, or break the bonds and
regain freedom.
Those who eat to excess often eat
more than three times a day. They take a little candy now, a little fruit then,
or they go to the drug store for a glass of malted milk or buttermilk, which
they call drinks, or they take a dish of ice cream. The housewife nibbles at
cake or bread. If a person is in fair health and wishes to evolve into
self-mastery and good health, he should make up his mind never to eat more than
three times a day. Nothing but plain water should enter his mouth except at
meal times.
Next he should limit the number of
articles eaten at a meal. The breakfast and lunch should each consist of no
more than two or three varieties of food. The dinner
should not exceed five or six varieties, and if that many are eaten, they
should be compatible. Less would be be better. The
less variety we have, the better the food digests. Also, eating ten or twelve
or more kinds of food, as many people do, always leads to overeating. A little
of this added to a little of that soon makes a too great total. It is easy to
eat all one should of a certain article of food and feel satisfied, and then
change off to something else and before one is through one has eaten three or
four times as much as necessary. If the meal is to consist of starch there is
no great objection to a small amount of bread, potatoes, rice, macaroni and
chestnuts. However, a normal person does not need to coax food down by using
great variety. Those who mix their foods this way invariably overeat. Besides,
the various starches require different periods for digestion. Rice is more
easily disposed of than bread. Each new item stimulates the desire for more
food. It is best, when having potatoes, to have no other starchy food in that
meal; or when bread is eaten, to have no potatoes or other starchy food. The
habit of eating meat, potatoes and bread in the same meal is very common and
causes much disease.
Next the searcher for health
should teach himself to eat foods that are natural,
cooked simply, and with a minimum amount of seasoning and dressing. The various
spices and sauces irritate the digestive organs and create a craving for an
excessive amount of food. The food should be changed as little as possible
because such denatured foods as white flour, polished rice, pasteurized milk,
and many of the canned fruits and vegetables are so lacking in the natural
salts that they do not satisfy one’s desire for organic salts. Overeating
results.
Preserves, jellies and jams are
open to the same objection. They cause an abnormal desire for food. Therefore,
they should be used seldom and very sparingly. So long as apples, oranges, figs,
dates, raisins, sweet prunes and various other fruits can be had, there is no
excuse for the consumption of great quantities of the heavily sugared
concoctions which are now so popular.
Simplicity and naturalness are
great aids in breaking away from food slavery. They are discussed more fully
elsewhere. In the next chapter will be found hints on the solution of the
normal amount of food to be eaten.
CHAPTER V.
DAILY FOOD INTAKE.
It is generally believed that the
more we eat the better. Physicians say that it is necessary to eat heartily
when well to retain health and strength. When ill it is necessary to consume
much food to regain lost health and strength. "Eat all you can of
nourishing food," is a common free prescription, and it sounds very
reasonable. The physicians of today are not to blame for this belief in
overeating, for they were taught thus at college, and very few men in any line
do original thinking. It has been a racial belief for centuries and no one now
living is responsible. When a physician advocates what he honestly believes he
is doing his best, "and angels can do no more."
When a child loses its appetite,
the parents worry, for they think that it is very harmful for young people to
go without food for a few meals. A lost appetite is nature’s signal to quit
eating, and it should always be heeded. If it is, it will prevent much disease
and suffering and will save many lives.
The present-day mode of preparing
food leads to overeating. The sense of taste is ruined by the stimulants put into
the food. Dishes are so numerous and so temptingly made that
more is eaten than can be digested and assimilated. Refined sugar, salt,
the various spices, pickles, sauces and preserves all lead to overeating
because of stimulation. The same is true of alcohol taken immediately before
meals. If we only give nature a chance, and are perfectly frank and honest with
ourselves, she will guard us against the overconsumption
of food. Those who eat but few varieties of plain food at a meal are not sorely
tempted to overeat. But when one savory dish is served after another it takes
much will power to be moderate.
People generally have had more
than sufficient before the last course is served. However, the various dishes
have different flavors and for this reason the palate is overwhelmed and
accepts more food than is good for us.
Men who like to call their work
scientific, figure on the amount of food we need to furnish a certain number of
heat units—calories. Heat, of course, is a form of energy. Basing the body’s food
requirements on heat units expended does not solve the problem. The more food
that is ingested, the more heat units must be manufactured, and often so much
food is taken that the body is compelled to go into the heating business. Then
we have fevers.
A large part of the heat is given
off by the skin. Those who overeat are compelled to do a great deal of
radiating. This excessive amount of fuel taken into the system in the form of
food, wears out the body. As figured by the experts, it gives a result of food
need that is at least twice as great as necessary. Experience is the only
correct guide to food requirements, and each individual has to settle the
matter for himself. The human body is not exactly a chemical laboratory, nor is
it an engine which can be fed so much fuel with the resultant production of
such and such an amount of heat and energy. Some bodies are more efficient than
others. It is among human beings as among the lower animals, some require more
food than others.
We need enough food to repair the
waste, to perform our work and to furnish heat. Every muscle contraction uses
up a little energy. Every breath deprives us of heat and carries away carbon
dioxide, the latter being formed by oxidation of tissues in the body. Every
minute we lose heat by radiation from the skin. Every thought requires a small
amount of food. If we worry, the leak of nervous energy is tremendous, but at
the same time we put ourselves in position where we are unable to replenish our
stock, for worry ruins digestion. All this expenditure of energy and loss of
heat must be made up for by the food intake. Only a small amount of surplus
food can be stored in the body. Some fat can be stored as fat. Some starch and
sugar can be put aside as either glycogen—animal sugar—or be changed into fat.
This storing of excess food is very limited, except in cases of obesity, which
is a disease.
Overeating invariably causes
disease. It may take two or three years, yes even twenty or thirty years,
before the overeating results in serious illness, but the results are certain,
and in the meanwhile the individual is never up to par. He can use neither body
nor mind to the best advantage.
To emphasize and illustrate these
remarks, I shall copy a few diet lists, which their authors consider reasonable
and correct for the average person for one day, and I shall give my comments.
The first is taken from Kirke’s Physiology, which has
been used extensively as a text-book in medical colleges:
340 grams lean uncooked meat,
600 " bread,
90 " butter,
28 " cheese,
225 " potatoes,
225 " carrots.
An ounce contains 28.3 grams; a
pound, 453 grams. It is easy to figure these quantities of food in ounces or
pounds, which give a better idea to the average person.
It is self-evident that this is
too much food. Over twelve ounces of lean, uncooked meat, over twenty-one
ounces of bread, almost one-half of a pound each of potatoes and carrots, about
an ounce of cheese and over three ounces of butter make enough food for two
days, even for a big eater. He who tries to live up to a diet of this kind is
sure to suffer disease and early death.
The average loaf of bread weighs
about fourteen ounces. Here we are told to devour one-half of a pound of
carrots (for which other vegetables such as turnips, parsnips, beets or cabbage
may be substituted), one-half of a pound of potatoes, three-fourths of a pound
of lean raw meat, which loses some weight in cooking, a loaf and one-half of
bread, besides butter and cheese. The vast majority of people can not eat more
than one-third of this amount and retain efficiency and health, but many eat
even more.
The next table is taken from Dr.
I. Burney Yeo’s book on diet, and is given as the
food required daily by a "well nourished worker":
151.3 grams meat,
48.1 " white of egg,
450.0 " bread,
500.0 " milk,
1065.9 " beer,
60.2 " suet,
30.0 " butter,
70.0 " starch,
17.0 " sugar,
4.9 " salt.
This worker is too well fed. Often
those who are so well fed are poorly nourished, for the excessive amount of
food ruins the nutrition, after which the food is poorly digested and
assimilated. This worker eats so much that he will be compelled to do manual
labor all his days, for such feeding prevents effective thinking.
The following daily average diet
is taken from the book, "Diet and Dietetics," by A. Gauthier, a well
known authority on the subject of the nutritive needs of the body. Mr. Gauthier
averaged the daily food intake of the inhabitants of
420.0 grams bread and cakes,
216.0 " boned meat,
24.1 " eggs (weighed with shell),
8.1 " cheese (dry or cream),
28.0 " butter, oil, etc.,
70.0 " fresh fruit,
250.0 " green vegetables,
40.0 " dried vegetables,
100.0 " potatoes, rice,
40.0 " sugar,
20.0 " salt,
213.0 C. C. milk,
557.0 C. C. of various alcoholics, containing
9.5 C. C. of pure alcohol.
So long as the Parisians consume
such quantities of food they will continue to suffer and die before they reach
one-half of the age that should be theirs. The French eat no more than do other
people, in fact, they seem moderate in their food intake as compared with some
of the Germans, English and Americans, but they eat too much for their physical
and mental good.
The lists given above are from
sources that command the respect of the medical profession. They are the
orthodox and popular opinions. It would be an easy matter to give many more
tables, but they agree so closely that it would be a waste of time and space.
Quantitative tables from
vegetarian sources are not so common. The vegetarians say that meat eating is
wrong, being contrary to nature. Whether they are right or wrong, they make the
same mistakes that the orthodox prescribers do, that
is, they advocate overeating. Medical textbooks prescribe a too abundant supply
of starch and meat in particular. The vegetarians prescribe a superabundance of
starch. Read the magazines advocating vegetarianism and note their menus,
giving numerous cereals, tubers, peas, beans, lentils, as well as other
vegetables, for the same meal. It is as easy to overeat of nuts and protein in
leguminous vegetables as it is to overeat of meat.
Starch poisoning is as bad as meat
poisoning and the results are equally fatal.
The following are suggestions
offered by a fruitarian. They give the food intake for two days:
120 grams shelled peanuts, raw,
1000 " apples,
500 " unfermented whole wheat bread.
120 grams shelled filberts,
450 " raisins,
800 " bananas.
In the first day’s menu it will be
noted that over two pounds of apples and over one pound of whole wheat bread
are recommended, also over four ounces of raw peanuts. The writer says that
this food should preferably be taken in two meals. There are very few people
with enough digestive and assimilative power to care for more than one-half of
a pound of whole wheat bread twice a day, especially when taken with raw
peanuts, which are rather hard to digest. The trouble is made worse by the
addition of more than one pound of apples to each meal, for when apples in large
quantities are eaten with liberal amounts of starch, the tendency for the food
to ferment is so strong that only a very few escape. Gas is produced in great
quantities, which is both unnatural and unpleasant. Neither stomach nor bowels
manufacture any perceptible amount of gas if they are in good condition and a
moderate amount of food is taken.
Whole wheat bread digests easily
enough when eaten in moderation, but it is very difficult to digest when as
much as eight ounces are taken at a meal. One can accustom the body to accept
this amount of food, but it is never required under ordinary conditions and the
results in the long run are bad.
The food prescribed for the second
day is more easily digested, but it is too much. Raisins are a splendid force food,
but no ordinary individual needs a pound of raisins in one day, in addition to
about one and three-fourths pounds of bananas, which are also a force food and
are about as nourishing as the same amount of Irish potatoes.
In all my reading it has not been
my good fortune to find a diet table for healthy people, giving moderate
quantities of food. Diet lists seem scientific, so they appeal to the mind that
has not learned to think of the subject from the correct point of view.
Quantitative diet tables are worthless, for one person may need more than
another. Some are short and some are tall. Some are naturally slender and
others of stocky build. There is as much difference in people’s food needs as
there is in their appearance. To try to fit the same quantity and even kind of
food to all is as senseless as it would be to dress all in garments of
identical size and cut.
If we eat in moderation it does
not make much difference what we eat, provided our diet contains either raw
fruits or raw vegetables enough to furnish the various mineral salts and the
food is fairly well prepared. There are combinations that are not ideal, but
they do very little harm if there is no overeating. People who are moderate in
their eating generally relish simple foods. Unfortunately, there is but little
moderation in eating. From childhood on the suggestion that it is necessary to
eat liberally is ever before us. Medical men, grandparents, parents and
neighbors think and talk alike. If the parents believe in moderation, the neighbors
kindly give lunches to the children. It is really difficult to raise children
right, especially in towns and cities.
After such training we learn to
believe in overeating and we pass the belief on to the next generation, as it
has in the past been handed down from generation to generation. Finally we die,
many of us martyrs to overconsumption of food. Ask
any healer of intelligence who has thrown off the blinders put on at college
and who has allowed himself to think without fear, and he will tell you that at
least nine-tenths of our ills come from improper eating habits. It is not
difficult to make up menus of compatible foods. No one knows how much another
should eat, and he who prepares quantitative diet tables for the multitude must
fail.
However, every individual of
ordinary intelligence can quickly learn his own food requirements and the key
thereto is given by nature. It is not well to think of one’s self much or
often. It is not well to be introspective, but everyone should get acquainted
with himself, learning to know himself well enough to treat himself with due
consideration. We are taught kindness to others. We need to be taught kindness
to ourselves. The average person ought to be able to learn his normal food
requirements within three or four months, and a shorter time will often
suffice.
The following observations will
prove helpful to the careful reader:
Food should have a pleasant taste
while it is being eaten, but should not taste afterwards. If it does it is a
sign of indigestion following overeating, or else it indicates improper
combinations or very poor cooking. Perhaps food was taken when there was no
desire for it, which is always a mistake. Perhaps too many foods were combined
in the meal. Or it may be that there was not enough mouth preparation. It is
generally due to overeating. Cabbage, onions, cucumbers and various other foods
which often repeat, will not do so when properly prepared and eaten in
moderation, if other conditions are right.
Eructation of gas and gas in the
bowels are indications of overeating. More food is taken than can be digested.
A part of it ferments and gas is a product of fermentation. A very small amount
of gas in the alimentary tract is natural, but when there is belching or
rumbling of gas in the intestines it is a sign of indigestion, which may be so
mild that the individual is not aware of it, or it may be so bad that he can
think of little else. When there is formation of much gas it is always
necessary to reduce the food intake, and to give special attention to the
mastication of all starch-containing aliments. Also, if starches and sour
fruits have been combined habitually, this combination should be given up.
Starch digests in an alkaline medium, and if it is taken with much acid by
those whose digestive powers are weak, the result is fermentation instead of
digestion.
People should never eat enough to
experience a feeling of languor. They should quit eating before they feel full.
If there is a desire to sleep after meals, too much food has been ingested.
When drowsiness possesses us after meals we have eaten so much that the
digestive organs require so much blood that there is not enough left for the
brain. This is a hint that if we have work or study that requires exceptional
clearness of mind, we should eat very moderately or not at all immediately
before. The digestive organs appropriate the needed amount of blood and the
brain refuses to do its best when deprived of its normal supply of oxygen and
nourishment.
Serpents, some beasts of prey and
savages devour such large quantities of food at times that they go into a
stupor. There is no excuse for our patterning after them now that a supply of
food is easily obtained at all times.
A bad taste in the mouth is
usually a sign of overeating. It comes from the decomposition following a too
liberal food intake. If water has a bad taste in the morning or at any other
time, it indicates overeating. It may be due to a filthy mouth or the use of
alcohol.
Heartburn is also due to
overeating, and so is hiccough; both come from fermentation of food in the
alimentary tract.
A heavily coated tongue in the
morning indicates excessive food intake. If the tongue is what is known as a
dirty gray color it shows that the owner has been overeating for years. The
normal mucous membrane is clean and pink. The mucous membrane of the mouth,
stomach and the first part of the bowels should not be compelled to act as an
organ of excretion, for the normal function is secretory
and absorptive. However, when so much food is eaten that the skin, lungs,
kidneys and lower bowel can not throw off all the waste and excess, the mucous
membrane in the upper part of the alimentary tract must assist. The result is a
coated tongue, but the tongue is in no worse condition than the mucous membrane
of the stomach. A coated tongue indicates overcrowded nutrition and is nature’s
request to reduce the food intake. How much? Enough to clean
the tongue. If the coating is chronic it may take several months before
the tongue becomes clean.
A muddy skin, perhaps pimply, is
another sign of overeating. It shows that the food intake is so great that the
body tries to eliminate too many of the solids through the skin, which becomes
irritated from this cause and the too acid state of the system and then there
is inflammation. Many forms of eczema and a great many other skin diseases are
caused by stomach disorders and an overcrowded nutrition. There is a limit to
the skin’s excretory ability, and when this is exceeded skin diseases ensue.
Some of the so-called incurable skin diseases get well in a short time on a
proper diet without any local treatment.
Dull eyes and a greenish tinge of
the whites of the eyes point toward digestive disturbances due to an oversupply
of food. The green color comes from bile thrown into the blood when the liver
is overworked. The liver is never overtaxed unless the consumption of food is
excessive.
Another very common sign of too
generous feeding is catarrh, and it does not matter where the catarrh is
located. It is true that there are other causes of catarrh, in fact, anything
that irritates the mucous membrane any length of time will cause it, but an
overcrowded nutrition causes the ordinary cases. It is the same old story: The
mucous membrane is forced to take on the function of eliminating superfluous
matter, which has been taken into the system in the form of food. Many people
dedicate their lives to the act of turning a superabundance of food into waste,
and as a result they overwork their bodies so that they are never well
physically and seldom efficient mentally.
Many people, especially women, say
that if they miss a meal or get it later than usual, they suffer from headache.
This indicates that the feeding is wrong, generally too generous and often too
stimulating. A normal person can miss a dozen meals without a sign of a
headache.
To repeat: No one can tell how
much another should eat, but everyone can learn for himself what the proper
amount of food is. Enough is given above to help solve the problem. The
interpretations presented are not the popular ones, but they are true for they
give good results when acted upon.
If bad results follow a meal there
has been overeating, either at the last meal or previously. Undermasticating
usually accompanies overeating and causes further trouble. Those who masticate
thoroughly are generally quite moderate in their food intake.
Many say that they eat so much
because they enjoy their food so. He who eats too rapidly or in excess does not
know what true enjoyment of food is. Excessive eating causes food poisoning,
and food poisoning blunts all the special senses. To have normal smell, taste,
hearing and vision one must be clean through and through, and those who are
surfeited with food are not clean internally.
The average individual does not
know the natural taste of most foods. He seasons them so highly that the normal
taste is hidden or destroyed. Those who wish to know the exquisite flavor of
such common foods as onions, carrots, cabbage, apples and oranges must eat them
without seasoning or dressing for a while. To get real enjoyment from food it
is necessary to eat slowly and in moderation.
I know both from personal
experience and from the experience of others that seasoning is not necessary.
Instead of giving the foods better flavor, they taste inferior. A little salt
will harm no one, but the constant use of much seasoning leads to irritation of
the digestive organs and to overeating. Salt taken in excess also helps to
bring on premature aging. It is splendid for pickling and preserving, but
health and life in abundance are the only preservatives needed for the body.
Refined sugar should be classed among the condiments. People who live normally
lose the desire for it. Grapefruit, for instance, tastes better when eaten plain
than when sugar is added.
People who sleep seven or eight
hours and wake up feeling unrefreshed are suffering
from the ingestion of too much food. A food poisoned individual can not be
properly rested. To get sweet sleep and feel restored it is necessary to have
clean blood and a sweet alimentary tract.
Much has been said about
overeating. Once in a while a person will habitually undereat,
but such cases are exceedingly rare. To undereat is
foolish. At all times we must use good sense. It is a subject upon which no
fixed rules can be promulgated. Be guided by the feelings, for perfect health
is impossible to those who lack balance.
Those who think they need
scientific direction may take one of the orthodox diet tables. If it contains
alcoholics, remove them from the list. Then partake of about one-third of the
starch recommended, and about one-third of the protein. Use more fresh fruit
and fresh vegetables than listed. Instead of eating bread made from white
flour, use whole wheat bread. Do not try to eat everything given on the
scientific diet list each day. For instance, rice, potatoes and bread are given
in many of these tables. Select one of these starches one day, another the next
day, etc. If one-third of the amount recommended is too much, and it sometimes
is, reduce still further.
Please bear in mind that the
orthodox way, the so-called scientific way, has been tried over a long period
of time and it has given very poor results. Moderation has always given good
results and always will.
CHAPTER VI.
WHAT TO EAT.
It is very important to eat the
right kind of food, but it is even more important to be balanced and use common
sense. Those who are moderate in their habits and cheerful can eat almost
anything with good results. Of course, people who live almost entirely on such
denatured foods as polished rice, finely bolted wheat flour products,
sterilized milk and meat spoiled in the cooking, refined sugar and potatoes
deprived of most of their salts through being soaked and cooked will suffer.
There are many different diet
systems, and some of them are very good. If their advocates say that their way
is the only way, they are wrong. Many try to force their ideas upon others.
They find their happiness in making others miserable. They are afflicted with
the proselyting zeal that makes fools of people. This
is the wrong way to solve the food problem. Let each individual choose his own
way and allow those who differ to continue in the old way.
Many have changed their dietary
habits to their own great benefit. After this they become so enthused and
anxious for others to do likewise that they wear themselves and others out
exhorting them to share in the new discovery. This does no good, but it often
does harm, for it leads the zealot to think too much of and about himself, and
it annoys others.
Many are like my friend who
lunched daily on zwieback and raw carrots. "I think everybody ought to eat
some raw carrots every day; don’t you?" she said. We can not mold
everybody to our liking, and we should not try. If we conquer ourselves, we
have about all we can do. If we succeed in this great work, we will evolve
enough tolerance to be willing to allow others to shape their own ends. To
volunteer undesired information does no good, for it creates opposition in the
mind of the hearers. If the information is sought, the chances are that it may
in time do good. It is well enough to indicate how and
where better knowledge may be obtained. We should at all times attempt to
conserve our energy and use it only when and where it is helpful. Such conduct
leads to peace of mind, effectiveness, happiness and health.
The tendency to become too
enthusiastic about a dietary regime that has brought personal benefit is to be
avoided, for it brings unnecessary odium upon the important subject of food
reform. People do not like to change old habits, even if the change would be
for the better, and when an enthusiast tries to force the change his actions
are resented. He makes no real converts, but as pay for his efforts he gains
the reputation of being a crank.
Those who wish to be helpful in an
educational way should be patient. The race has been in the making for ages.
Its good habits, as well as its bad ones, have been acquired gradually. If we
ever get rid of our bad habits it will be through gradual evolution, not
through a hasty revolution. We need a change in dietary habits, but those who
become food cranks, insisting that others be as they, retard this movement.
Only a few will change physical and mental habits suddenly. If those who know are
content to show the benefits more in results than in words, their influence for
good will be great.
What shall we eat? How are we to
know the truth among so many conflicting ideas? We can know the truth because
it leads to health. Error leads to suffering, degeneration and premature death.
As the homely saying goes, "The proof of the pudding is in the
eating."
Let us look into some of the diet
theories before the public and give them thoughtful consideration.
The late Dr. J. H. Salisbury
advocated the use of water to drink and meat to eat, and nothing else. The
water was to be taken warm and in copious quantities, but not at or near meal
time. The meat, preferably beef, was to be scraped or minced, made into cakes
and cooked in a very warm skillet until the cakes turned gray within. These
meat cakes were to be eaten three times a day, seasoned with salt and a little
pepper.
The doctor had a very successful
practice, which is attested by many who were benefited when ordinary medical
skill failed. His diet was not well balanced. In meats there is a lack of the
cell salts and force food. Especially are the cell salts lacking when the flesh
is drained of its blood. The animals of prey drink the blood and crunch many of
the bones of their victims, thus getting nearly all the salts. But in spite of
his giving such an unbalanced diet, the doctor had a satisfactory practice and
good success. Why? Because his patients had to quit using narcotics and
stimulants and they were compelled to consume such simple food that they ceased
overeating. It is a well known fact that a mono-diet forces moderation, for
there is no desire to overeat, as there is when living on a very varied diet.
Another fact that the
Dr. Salisbury’s career also serves
to remind us that a mixed diet is not necessary for the physical welfare of
those who eat to live. Vegetarians dwell upon the toxicity of meat. But Dr.
Salisbury fed his patients on nothing but meat and water, and the percentage of
recoveries in chronic diseases was considered remarkable. Meat is very easy to
digest and when prepared in the simple manner prescribed by the doctor and
eaten by itself it will agree with nearly everybody. But when eaten with soup,
bread, potatoes, vegetables, cooked and raw, fish, pudding, fruit, coffee,
crackers and cheese, there will be overeating followed by indigestion and its
consequent train of ills. However, it is not fair to blame the meat entirely,
for the whole mixture goes into decomposition and poisons the body.
The cures resulting from Dr.
Salisbury’s plan also help to disprove the much heralded theory of Dr. Haig, that uric acid from meat eating is the cause of
rheumatism. Overeating of meat is often a contributory cause. We are told that
the rheumatics who followed Dr. Salisbury’s plan got well. They regained
physical tone. They lost their gout and rheumatism. They parted company with
their pimples and blotches. All of which would indicate that the blood became
clean.
The chief lesson derived from Dr.
Salisbury’s plan and experience is the helpfulness of simple living and
moderation. An exclusive diet of meat is not well balanced. Energy produced
from flesh food is too expensive. The good results came from substituting
habits of simplicity and moderation for the habit of overeating of too great
variety of food. The same results may be obtained by putting a patient on bread
and milk.
Dr. Salisbury’s patients had
unsatisfied longings, doubtless for various tissue salts. The addition of fresh
raw fruits or vegetables would improve his diet, for apples, peaches, pears, lettuce, celery and cabbage are rich in the salts in
which meats are deficient.
Dr. Emmet
Densmore recommended omitting the starches entirely,
that is, to avoid such foods as cereals, tubers and legumes. He believed that
it is best to live on fruits and nuts. He recommended the sweet fruits—figs,
dates, raisins, prunes—instead of the starchy foods. The doctor did much good,
as everyone does who gets his patients to simplify. He also had good results
before discovering that starch is a harmful food, when he fed his patients
bread and milk.
Starch must be converted into
sugar before it can be used by the body. The sugar is what is known as
dextrose, not the refined sugar of commerce. The sweet fruits contain this
sugar in the form of fruit sugar, which needs but little preparation to be
absorbed by the blood. Dr. Densmore reasons thus:
Only birds are furnished with mills (gizzards); hence the grains are fit food
for them only. Other starches should be avoided because they are difficult to
digest, the doctor wrote.
Raw starches are difficult to
digest, but when they are properly cooked they are digested in a reasonable time
without overburdening the system, provided they are well masticated and the
amount eaten is not too great and the combining is correct. Rice, which
contains much starch, digests in a short time.
We can do very nicely without
starch. We can also thrive on it if we do not abuse it. The
two chief starch-bearing staples, rice and wheat, contain considerable protein
and salts in their natural state. In fact, the natural wheat will
sustain life for a long time. Man has improved on nature by polishing the rice and
making finely bolted, bleached wheat flour, deprived of nearly all the salts in
the wheat berry. The result is that both of them have become very poor foods.
The more we eat of these refined products the worse off we are, unless we
partake freely of other foods rich in mineral salts.
Not long ago a lady died in
A gentleman is now advocating a
diet of nothing but cocoanuts. This is a fad, for they are not a balanced food.
He has published a book on the subject. Perhaps his advocacy is influenced by
his interest in the sale of cocoanuts.
The vegetarians condemn the use of
meat. Some of them are called fruitarians. It is very difficult to decide who
are the most representative of them. Some advocate the use of nothing but fruit
and nuts. Others add cereals to this. Others use vegetables in addition. Some
even allow the use of dairy products and eggs, that is, all foods except flesh.
They say that meat is an unnatural
food for man and condemn its use on moral grounds. It is difficult to decide
what is natural, for we find that man is very adaptable, being able to live on
fruits in the tropics and almost exclusively on flesh food, largely fat, in the
arctic regions. In nature the strong live on the weak and the intelligent on
the dull. There is no sentiment in nature. In her domain might, physical or
mental, makes right. Sentiments of right and justice are not highly developed
except among human beings, and even there they are so weakly implanted that it
takes but little provocation for civilized man to bare his teeth in a wolfish
snarl.
With some vegetarianism is largely
a matter of esthetics, ethics and morality. Morality is based on expediency, so
it really is a question whether meat is an advantageous food or not.
Another vegetarian argument is
that man’s anatomy proves that he was not intended by nature to eat meat. Good
arguments have been used on both sides, but they are not very convincing nor
are they conclusive. It is hard to draw any lines fairly.
Another objection to meat is that
it is unclean and full of poisons, that these poisons produce various diseases,
such as cancer. We are also informed that refined sugar causes cancer, and the
belief in tomatoes as a causative factor is not dead. Cancer is without doubt
caused principally by dietary indiscretions but it is impossible to single out
any one food.
No matter what foods we eat, we
are compelled to be careful or they will be unclean. Those who wish clean meat
can obtain it. The amount of poison or waste in a proper portion of meat is so
small that we need give it no thought. Those who eat in moderation can take
meat once a day during cold weather and enjoy splendid health. During warm
weather it should be eaten more seldom.
On the other hand, meat is not
necessary. We need a certain amount of protein, which we can obtain from nuts,
eggs, milk, cheese, peanuts, peas, beans, lentils, cereals and from other food
in smaller amounts. The amount of protein needed is small—about one-fifth of
what the physiologists used to recommend.
Those who think meat eating is
wrong should not partake of it. They can get along very well without it. We are
consuming entirely too much meat in
Eggs produced by hens fed largely
on meat scraps do not keep as well as those laid by hens feeding more on
grains. In short, meat eating leads to instability or degeneration, if carried
to excess. Young children should have none of it and it would be a very easy
matter for the rising generation to develop without using meat, and I believe
this would be better than our present plan of eating. However, let us give
flesh food the credit due it. When meat eaters are debilitated no other food
seems to act as kindly as meat, given with fruits or vegetables. When properly
prepared and taken in moderation meat digests easily and is quite completely
assimilated.
Many make the mistake of living
too exclusively on starch and taking it in excess. The result is fermentation
and an acid state of the alimentary tract. Dr. Daniel S. Sager says that,
"About all that we have to fear in eating is excessive use of proteids." Experience and observation do not bear out
this statement, for it is as easy to find people injured by starch as by
protein. One form of poisoning is as bad as the other. The doctor also warns
against nearly all the succulent vegetables, saying that on account of the
indigestible fibre, most of them are unfit for human
consumption.
Dr. E. H. Dewey condemned the
apple as a disease-producer, and inferentially, other fruits.
Dr. Charles E. Page objects to the
use of milk by adults, on the ground that it is fit food only for the calves
for whom nature intended it. Many writers have
repeated this opinion.
Most of the regular physicians
have a very vague idea of dietetics and proper feeding. When asked what to eat they commonly say, "Eat plenty nourishing food of the
kinds that agree with you." They do not point out the fundamentals to
their patients. Sometimes they advise avoiding combinations of milk and fruits.
Sometimes they say that all starches should be avoided and in the next breath
prescribe toast, one of the starchiest of foods. At times they proscribe pork
and pickles but they are seldom able to give a good diet prescription. What
people need is a fair knowledge of what to do and the don’ts will take care of
themselves.
All foods have been condemned as
unfit for human consumption by people who should know. However, those who look
at these matters with open eyes and open minds will come to the conclusion that
man is a very adaptable animal; that if necessary he can get along without
almost all foods, being able to subsist on a very small variety; that he can
live for a long period on animal food entirely; that he can live all his life
without tasting flesh; that he can live on a mixed diet; that he can adopt a
great many plans of eating and live in health and comfort on nearly all of
them, provided he does not deprive himself of the natural salts and gets some
protein; and finally and most important, that moderation is the chief factor in
keeping well, for the best foods produce disease in time if taken in excess.
Those who object to flesh, dairy
products, cereals, tubers, legumes, refined sugars, fruits or vegetables,
should do without the class which they find objectionable, for it is easy to
substitute from other classes. Eggs, milk or legumes may be taken in place of
flesh foods. The salts contained in fruits may be obtained from vegetables. The
starch, which is the chief ingredient of cereals, is easily obtained from
tubers and legumes; fats and sugars will take its place. Commercial sugar is
not a necessity. The force and heat derived from it can be obtained from
starches and fats.
Outside of milk in infancy, there
is not a single indispensable food. Some people have peculiarities which
prevent them from eating certain foods, such as pork, eggs, milk and
strawberries, but with these exceptions a healthy person can eat any food he
pleases, provided he is moderate. We eat too much flesh, sugar and starch and
we suffer for it. This does not prove that these foods are harmful, but that
overeating is.
Sometimes the food question
becomes a very trying one in the home. One individual has learned the fact that
good results are obtained by using good sense and judgment in combining and consuming
food, and he tries to force others to do as he does. This is unfortunate, for
most people object to such actions, and though the intention is good, it
accomplishes nothing, but prejudices others against sensible living. The best
way is to do right yourself and let others sin against
themselves and suffer until they are weary. Then, seeing how you got out of
your trouble, perhaps they will come to you and accept what you have to offer.
The attempt to force people to be
good or to be healthy is merely wasted effort.
The chapter devoted to Menus gives
definite information regarding the proper manner in which to combine foods and
arrange meals. Such information is also given in treating of the different
classes of food.
CHAPTER VII.
WHEN TO EAT.
Three meals a day is the common
plan. This is a matter of habit. Three meals a day are sufficient and should
not be exceeded by man, woman or child. Lunching or "piecing" should
never be indulged in. Children who are fed on plain, nutritious foods that
contain the necessary food elements do not need lunches. Lunching is also a
matter of habit, and we can safely say that it is a bad habit.
If three meals a day are taken,
two should be light. He who wishes to work efficiently can not eat three hearty
meals a day. If it is brain work, the digestive organs will take so much of the
blood supply that an insufficient amount of blood will be left to nourish the
brain. The worker feels the lack of energy. He is not inclined to do thorough
work, that is, to go to the root of matters, and he therefore does indifferent
work. One rule to which there is no exception is that the brain can not do its
best when the digestive organs are working hard. If there is a piece of work to
be done or a problem to be solved that requires all of one’s powers it is best
to tackle it with an empty stomach, or after a very light meal.
If the work is physical, it is not
necessary to draw the line so fine. But it is well to remember that hard
physical work prevents digestion. All experiments prove this. So if the labor
is very trying, the eating should be light. Those who eat much because they
work hard will soon wear themselves out, for hard work retards digestion, and
with weakened digestion the more that is eaten, the less nourishment is
extracted from it. Those who labor hard should take a light breakfast and the
same kind of a
During sleep the activities of the
body slow down. Most people who take a heavy meal and retire immediately
thereafter feel uncomfortable when they wake in the morning. The reason is that
the food did not digest well. It is always well to remain up at least two hours
after eating a hearty meal.
Most people would be better off if
they took but two meals a day. Those who have sedentary occupations need less
fuel than manual laborers, and could get along very well on two meals a day.
However, if moderation is practiced, no harm will come from eating three times
a day.
In olden times many people lived
on one meal a day. Some do so today and get along very well. It is easy to get
plenty of nourishment from one meal, and it has the advantage of not taking so
much time. Most of us spend too much time preparing for meals and eating. Once
when it was rather inconvenient to get more meals, I lived for ten months on
one meal a day. I enjoyed my food very much and was well nourished. For twelve
years I have lived on two meals a day, one of them often consisting of nothing
but some juicy fruit. Many others do likewise, not because they are prejudiced
against three meals per day, but they find the two meal plan more convenient
and very satisfactory.
Meat, potatoes and bread, with
other foods, three times a day is a common combination. No ordinary mortal can
live in health on such a diet. Such feeding results in
discomfort and disease, and unless it is changed, in premature aging and death.
The body needs only a certain amount of material. Sufficient can be taken in
two meals. If three meals is the custom less food at a meal should be eaten.
However, the general rule is that those who eat three meals per day eat fully
as large ones as those who take only two.
As a rule, the meal times should
be regular. We need a certain amount of nourishment, and it is well to take it
regularly. This reduces friction, and is conducive to health, for the body is
easily taught to fall into habits of regularity and works best when these are
observed.
There should be a period of at
least four and one-half to five hours between meals. It takes that long for the
body to get a meal out of the way. Stomach digestion is but the beginning of
the process, and this alone requires from two to five hours.
On the two-meal plan it makes very
little difference whether the breakfast or the lunch is omitted. After going
without breakfast for a week or two, one does not miss it. Miss the meal that
it is the most troublesome to get. Dr. Dewey revived interest in the
no-breakfast plan in this country. He considered it very beneficial. The doctor
did not give credit where credit is due, for he insisted on going without
breakfast. Omitting lunch or dinner accomplishes the same thing. He got his
beneficial results from reducing the number of meals, and consequently the
amount of food taken, but it is immaterial which meal is omitted.
Heavy breakfasts are very common
in
When we consider the best time to
eat, we come back to our old friend, moderation, and find that it is the best
solution of the question, for if the meals are moderate we may with benefit
take three meals a day, but no more, for there is not time enough during the
day to digest more than three meals. However, it is not necessary to eat three
times a day.
CHAPTER VIII.
HOW TO EAT.
It seems that all of us ought to
know how to eat, for we have much practice; yet the individuals who know the
true principles of nourishing the body are comparatively few. Very few healers
are able to give full and explicit directions on this important subject. Some
can give partial instructions, but we need a full working knowledge.
In one period of our racial
history there were times when it was difficult to obtain food, as it is now
among some savage people. Then it was without doubt customary to gorge, as it
is among some savages now when they get a plenteous supply of food, especially
of flesh food. Even among so-called civilized people, the distribution of food
is so uneven that some are in want somewhere, nearly all the time. In parts of
With rapid transportation and the
extensive use of power-propelled machinery, famine should be unheard of in
civilized countries. In our land there is a sufficient quantity of food and
people seldom suffer because they have not enough, but considerable suffering
is due to excessive intake and to poor quality of food. Weight for weight,
white bread is not as valuable as whole wheat bread, though it contains as much
starch. Measure for measure, boiled milk is inferior as a food to untreated
milk, either fresh or clabbered. Such facts make it necessary for us to know
how to eat.
The correct principles of taking
nourishment to the best advantage have been fairly well known for a long time,
and perhaps they have been fully discussed years ago by some author, but so far
as I know Dr. E. H. Dewey is the first one who grouped them and gave them the
prominence they deserve. He employed many pages in explaining clearly and
forcibly these principles, which can be briefly stated as follows:
First, Be
guided by the appetite in eating. Eat only when there is hunger.
Second, During
acute illness fast, that is, live on water.
Third, Be
moderate in eating.
Fourth, Masticate
your food thoroughly.
Dr. J. H. Tilden teaches his
patients the same in these words:
"Never eat when you feel
badly.
"Never eat when you have no
desire.
"Do not overeat.
"Thoroughly masticate and insalivate all your food."
Because these true dietetic
principles are so important, probably being the most valuable information given
in this book, let us give them enough consideration to fix them in the mind.
They should be a part of every child’s education. They should be so thoroughly
learned that they become second nature, for if they are observed disease is
practically impossible. Accidents may happen, but no serious disease can
develop and certainly none of a chronic nature if these rules are observed,
provided the individual gives himself half a chance in other ways. When the
eating is correct, it is difficult to fall into bad habits mentally. Correct
eating is a powerful aid to health. Health tends to produce proper thinking,
which in turn leads the individual to proper acting.
First, Eat only when there
is hunger: Hunger is of two
kinds, normal and abnormal. The real or normal hunger was given us by nature to
make us active enough to get food. If it were not for hunger, there would be no
special incentive for the young to partake of nourishment and consequently many
would die comfortably of starvation, perhaps enough to endanger the life of the
race. Normal hunger asks for food, but no special kind of food. It is satisfied
with anything that is clean and nourishing. It is strong enough to make a
decided demand for food, but if there is no food to be had it will be satisfied
for the time being with a glass of water and will cause no great inconvenience.
Abnormal hunger is entirely
different. It is a very insistent craving and if it is not satisfied it
produces bodily discomfort, perhaps headache. The gnawing remains and gives the
victim no rest. Very often it must be pampered. It calls for beefsteak, or
toast and tea, or sweets, or some other special food. If not satisfied the
results may be nervousness, weakness or headache or some other disagreeable
symptom.
When missing a meal or two brings
discomfort, it is always a sign of a degenerating or degenerated body. A
healthy person can go a day without food without any inconvenience. He feels a
keen desire for food at meal times, but as soon as he has made up his mind that
he is unable to get it or that he is not going to take any the hunger leaves.
Normal hunger is a servant. Abnormal hunger is a hard master.
A person in good condition does
not get weak from missing a few meals. One in poor physical condition does,
although this is more apparent than real. In the abnormal person a part of the
food is used as nourishment, but on account of the poor working of the
digestive organs, a part decomposes and this acts as an irritant or a
stimulant. The greater the irritation the more food is demanded. The temporary stimulation
is followed by depression and then the sufferer is wretched. This depression is
relieved by more food. Please note that it is relieved, not cured. The relief
is only temporary.
All food stimulates, but only
slightly. It is when the food decomposes that it becomes stimulating enough to
cause trouble. It is well to remember that considerable alcoholic fermentation
can take place in an abused alimentary tract. The stimulation obtained from too
much food is very much like the stimulation derived from alcohol, tobacco or
morphine. At first there is a feeling of well-being, which is followed by a
miserable feeling of depression that demands food, alcohol, tobacco or morphine
for relief, as the case may be, and no matter which habit is obtaining mastery,
to indulge it is courting disaster. When a habit begins to assert itself
strongly, break it, for later on it will be very difficult, so difficult that
most people lack the will power to overcome it.
If there is abnormal hunger,
reduce the food intake. Instead of eating five or six times a day, reduce the
meals to two or three. It is quite common for such people to take lunches,
which may consist of candies, ice cream, cakes, milk or buttermilk and various
other things which most people do not look upon as real food. Take two or three
meals a day, and let a large part of them be fresh vegetables and fresh fruits.
Eat in moderation and the troublesome abnormal hunger will soon leave. By
indulging it you increase it.
Many people get into trouble
because they believe that they have to have protein, starch and fat at every
meal. This is not necessary, for the blood takes up enough nourishment to last
for quite a while. A supply of the various food elements once a day is
sufficient, which means that protein needs be taken but once a day, starch once
a day and fat once a day. Starch and fat serve the same purpose and one can be
replaced by the other.
Cultivate a normal hunger, then fix two or three periods in which to take nourishment,
and partake of nothing but water outside of these periods. If there is no
desire for food when meal time comes, eat nothing, but drink all the water
desired and wait until next meal time.
Second, During
acute illness fast: This is so obviously
correct that we should expect every normal individual to be guided by it. Even
the lower animals know this and act accordingly.
According to this rule we should
go without food when ill, but to do so is contrary to the teachings of medical
men. They teach that when people are ill there is much waste, which is true,
and that for this reason it is necessary to partake of a generous amount of
nourishing food, so they give milk, broth, meat, toast and other foods,
together with stimulants. Feeding during illness would be all right if the body
could take care of the food, which it can not. In all severe diseases digestion
is almost or quite at a standstill and the food given under the circumstances
decomposes in the alimentary tract and furnishes additional poison for the
system to excrete. Food under the circumstances is a detriment and a burden to
the body. In fevers, the temperature goes up after feeding. This shows that
more poison has entered the blood. In fevers little or none of the digestive
fluids is secreted, but the alimentary tract is so warm that the food
decomposes quickly. Feeding during acute attacks of disease is one of the most
serious and fatal of errors. There is an aversion to food, which is nature’s
request that none be taken.
When an animal becomes seriously
ill, it wants to fast, and does so unless man interferes. Here we could with
advantage do as the animals do. Nature made no mistake when she took hunger
away in acute diseases, and if we disregard her desires, we invariably suffer
for it.
We should make it a rule to take
no food, either liquid or solid, during acute disease.
Those who have had no opportunity
to watch the rapidity with which people recover from serious illness may take
the ground that sick people would starve to death if they were to be treated
thus, for some of these acute diseases last a long time. Typhoid fever, for
instance, occasionally lasts two or three months. It never lasts that long when
treated by natural means, and it is very mild, as a rule. The fever will be
gone in from seven to fourteen days in the vast majority of cases, and then
feeding can be resumed.
Chronic disease is often due to
neglected acute disease, at other times to the building of abnormality through
errors of life which have not resulted in acute troubles. While acquiring
chronic disease, the individual may be fairly comfortable, but he is never up
to par. Most chronic diseases can be cured quickly by taking a fast, but
usually it is not necessary to take a complete fast. The desire for food is not
generally absent and there is usually fair power to digest. One of the most
satisfactory methods, if not the most satisfactory one, of treating chronic
disease is to reduce the food intake, and instead of giving so much of the
concentrated staples, feed more of the succulent vegetables and the fresh
fruits, cooked and raw, using but small quantities of flesh, bread, potatoes
and sugar. This gives the body a chance to throw off impurities. There are
always many impurities in a deranged body.
Third, Be moderate in your
eating: This is often very
difficult, for most people do not know what moderation is. In infancy the too
frequent feeding and the overfeeding begin. The common belief that infants must
be fed every two hours, or oftener, is acted upon. The result is that the child
soon loses its normal hunger, which is replaced by abnormal hunger. When food
is long withheld it begins to fret. The mother again feeds and there is peace
for an hour or so. When mothers learn to feed their children three times a day
and no more there will be a great decrease in infant ills and a falling off in
the infant mortality. The healthiest children I have seen are fed but three
times a day. They become used to it and expect no more.
Another thing that makes it
difficult to be moderate is impoverishing the food through refinement and poor
cooking. These processes take away a great part of the mineral salts which are
present in foods in organic form. These salts can not be replaced by table
salt, for sodium chloride is but one of many salts that the body needs and an
excess of table salt does not make up for a deficiency in the others.
Children fed on refined,
impoverished foods are not satisfied with a reasonable amount. There is
something lacking and this makes itself known in cravings, which demand more
food than is needed to nourish. I have noticed many times that
children are satisfied with less of whole wheat bread than of white
bread, and that the brown unpolished rice satisfies them more quickly and
completely than the polished rice. In other words, depriving the foods of their
salts is one of the factors that leads to overeating.
Simplicity is a great aid to
moderation. It is also necessary to exercise the conservative measure,
self-control. Some writers suggest to eat all that is
desired and then fast at various intervals to overcome the effects of
overeating. In other words, they advise to eat enough to become diseased and
then fast to cure the trouble. This is better than to continue the eating when
the evil results of an excessive food intake make themselves known, but it does
not bring the best results. Such people have their spells of sickness, which
are unnecessary. If they stop eating as soon as the disease makes itself known,
it does not last long. By exercising self-control sickness will be warded off.
By using will power daily it grows stronger and those who force themselves to
be moderate at first, are in time rewarded by having moderation become second
nature.
People should always stop eating
before they are full. Those who eat until they are uncomfortable are gluttons.
They should be classed with drunkards and drug addicts.
If discomfort follows a meal it is
a sign of overeating. It would be well to read this in connection with the
chapter that treats of overeating.
Fourth, Thoroughly
masticate all food: Horace
Fletcher has written a very enthusiastic book on this subject. Enthusiasm is
apt to lead one astray, and even if thorough mastication will not do all that
Mr. Fletcher believed, it is very important, and we owe Mr. Fletcher thanks for
calling our attention to the subject forcibly.
Thorough mastication partially
checks overeating.
Our foods have to be finely
divided and subdivided or they can not be thoroughly acted upon by the
digestive juices. The stomach is well muscled and churns the food about,
helping to comminute it, but it can not take the place of the teeth. All foods
should be thoroughly masticated. While the mastication is going on the saliva
becomes mixed with the food. In the saliva is the ptyalin, which begins to
digest the starch. Starch that is well masticated is not so liable to ferment
as that which gets scant attention in the mouth. Starches and nuts need the
most thorough mastication. If thorough mastication were the rule, meat gluttons
would be fewer, for when flesh is well chewed large quantities cause nausea.
Milk digests best when it is
rolled around in the mouth long enough to be mixed with saliva. To treat milk
as a drink is a mistake, for it is a very nourishing food.
All kinds of nuts must be well
masticated. If they are not they can not be well digested, for the digestive
organs are unable to break down big pieces of the hard nut meats.
The succulent vegetables contain
considerable starch. If mastication is slighted they often ferment enough to
produce considerable gas.
Fruits are generally eaten too
rapidly, and therefore often produce bad results. Even green fruits can be
eaten with impunity if they are very thoroughly masticated.
Those who are fond enough of
liquors to take an excess should sip their alcoholic beverages very slowly,
tasting every drop before swallowing. This would decrease their consumption of
liquor greatly.
Even water should not be gulped
down. It should be taken rather slowly, especially on hot days. During hot
weather many drink too much water. This tendency can usually be overcome by
avoiding iced water and by drinking slowly.
These four rules should be a part
of your vital knowledge. If you forget everything else in this book, please
remember them and try to put them into practice:
Eat only when hungry.
During acute illness fast.
Be moderate in your eating.
Thoroughly masticate all food.
CHAPTER IX.
CLASSIFICATION OF FOODS.
Food is anything which, when taken
into the body under proper conditions, is broken down and taken into the blood
and utilized for building, repairing or the production of heat or energy.
There are various forms of foods,
which can be divided into two classes: First, nitrogenous foods or proteins. Second, carbonaceous, foods, under which caption come the sugars,
starches and fats. Salts and water are not usually classified as foods,
though they should be, for life is impossible without either.
The chief proteins are: First, the
albuminoids, which are represented by the albumin in
eggs, the casein in milk and cheese, the myosin of muscle and the gluten of
wheat. Second, the gelatinoids, which are represented by the ossein of bones, which can be made into glue, and the collogen of tendons. Third,
nitrogen extractives, which are the chief ingredients in beef tea. They
are easily removed from flesh by soaking it while raw in cold water. They are
rich in flavor and are stimulating. They have absolutely no food value. Beef
tea, and other related extracts, are not foods. They
are stimulants. In truth they are of no value, and those who purchase such
preparations pay a high price and get nothing in return.
The sugars and starches are
grouped under the name of carbohydrates, which means that they are a
combination of water and carbon. There are various forms of sugar. About 4 per
cent of milk is milk sugar, which agrees better with the young than any other
kind of sugar. It is not so soluble in water as the
refined cane sugar, and therefore not so sweet, but it is fully as nourishing.
Honey is a mixture of various kinds of sugars. Cane sugar is taken principally
from sugar beets and sugar cane. There is no chemical difference between the
products of canes and beets. Sugars can not be utilized by the blood until it
has changed them into other forms of sugar.
The use of sugar is rapidly
increasing. Several centuries ago it was used as a drug. It was doubtless as
effective as a curing agent as our drugs are today. Until within the last sixty
or seventy years it has not been used as a staple food. Now it is one of our
chief foods. Not so very long ago but ten pounds of sugar per capita were used
annually, but now we are consuming about ninety pounds each annually, that is,
about four ounces per day. Many people look upon sugar as a flavoring, which it
is in a measure, but it is also one of our most concentrated foods.
That this great consumption of
sugar is harmful there is no doubt. Physicians who practiced when the use of
sugar was increasing very rapidly called attention to the increasing decay of
teeth. Sugar, as it appears upon the table is an unsatisfied compound. It does
not appear in concentrated form in nature, but mixed with vegetable and mineral
matters, and when the pure sugar is put into solution it seeks these matters.
It is especially hungry for calcium and will therefore rob the bones, the teeth
and the blood of this important salt, if it can not be had otherwise. The most
noticeable effect is the decay of the teeth.
I have read considerable
literature of late blaming sugar for producing many diseases, among them
tuberculosis and cancer. Improper feeding is the chief cause of these diseases,
but to blame sugar for all ills of that kind is far from arriving at the truth.
Cancer and tuberculosis killed vast numbers of people before sugar was used as
a staple. If we wish to get at the root of any trouble, it is necessary for us
to bury our prejudices and be broad minded.
People who eat much sugar should
also partake liberally of fresh raw fruits and vegetables, in order to supply
the salts in which sugar is deficient. Lump sugar is practically pure, and
therefore a poorer article of diet than any other form of sugar, for man can
not live on carbon without salts.
Grape sugar and fruit sugar are
the same chemically. Another name for them is dextrose, and in the form of
dextrose sugar is ready to be taken up by the blood.
Children like sweets, but it is
just as easy to give them the sweet fruits, such as good figs, dates and
raisins, as it is to give them commercial sugar and candy, and it is much
better for their health. Children who get used to the sweet fruits do not care
very much for candies. The sugar in these fruits is not concentrated enough to
be an irritant and it contains the salts needed by the body. Hence it does not
rob the body of any of its necessary constituents. Because the fruit sugar,
taken in fruit form, is not so concentrated and
irritating as the common sugar, the child is satisfied with less.
Sugar is an irritant of the mucous
membrane and therefore stimulates the appetite. This is true only when it is
taken in excess in its artificial form, and it does not matter whether it is
sugar, jelly or jam. For this reason jellies and jams should be used sparingly,
because it is not necessary to stimulate the appetite. Those who resort to
stimulation overeat. When much sugar is taken, it not only irritates the
stomach, but it even inflames this organ.
Sugar is a preservative, and like
all other preservatives it delays digestion, if taken in great quantities, and
four ounces per day make a great quantity. The digestive organs rebel if they
are given as much of sugar as they will tolerate of starch. When taken in
excess sugar ferments easily, producing much gas, which is
followed by serious results.
Sugar is changed into forms less sweet
by acids and heat. The ferment invertin also acts
upon sugars.
Sugar is a valuable food, but we
are abusing it, and therefore it is doing us physical harm. The quantity should
be reduced, and families who are using four ounces per person per day, as statistics
indicate that most are doing, should reduce the intake to about one-third of
this amount. It would be well to take as much of the sugar as possible in the
form of sweet fruits.
It is a fact that sugar is easy to
digest and that one can soon get energy from it, but feeding is not merely a
question of giving digestible aliments, but a question of using foods that are
beneficial in the long run. The moderate use of this food is all right, but
excess is always bad. Starches need more change than sugars before they can be
absorbed by the blood, but they give better results. Chemically there is but
small difference between starch and sugar. The starch must be changed into
dextrose, a form of sugar, before it can be utilized by the body.
The human body contains a small
amount of a substance called glycogen, which is an animal starch or sugar. This
glycogen is burned. Sugar is a force food. It combines with oxygen and gives
heat and energy. The waste product is carbonic acid gas, which is carried by
the blood to the lungs and then exhaled.
Honey and maple sugar are good
foods, but overconsumption is harmful.
Sugar eating is largely a habit.
Because the sugar has so much of the life and so many of the necessary salts
removed in its refinement it is a good food only when taken in small
quantities. Nature demands of us that we do not get too refined in our habits,
for excessive refinement is followed by decay. It is easy to overcome the
tendency to overeat of sugar.
Some spoil the most delicious
watermelon by heaping sugar or salt, or both, upon it. In this way the flavor
is lost. There is not a raw fruit on the market which is as finely flavored
after it has been sugared as it was before. True, those who have ruined their
sense of taste object to the tartness and natural acidity of various foods, but
they are not judges and can not be until they have regained a normal taste,
which can only be done by living on natural foods for a while.
Fats are obtained most plentifully
from nuts, legumes, dairy products and animal foods. They are the most
concentrated of all foods, yielding over twice the amount of heat or energy
that we can obtain from the same weight of pure sugar, starch or protein. Many
who think they are moderate eaters consume enough butter to put them in the
glutton class.
Salts are present in all natural
foods of which we partake.
Water is indispensable, for the
body has to have fluids in order to perform its functions.
Foods are burned in the body. They
are valuable in proportion to the completeness with which they are digested and
assimilated and the ease with which this process is accomplished. It takes
energy to digest food and if the food is very indigestible it takes too much
energy.
The following remarks on
digestibility are according to the best knowledge we have on the subject:
As a general rule, the protein of
meat and fish is more completely and more quickly digested than the protein in
vegetable foods. The reason is that the vegetable protein is found in cells
which are protected by the indigestible cellulose which covers each cell. This
covering is not always broken and then the digestive juices are practically
powerless.
The legumes, which are rich in
protein, are comparatively hard to digest. If properly prepared and eaten, they
give little or no trouble, but they are generally cooked soft and the
mastication is slighted. The result is fermentation. Beans, peas and lentils
should be very well chewed, and eaten in moderation, for they are rich both in
starch and protein.
Nuts are as a rule not as
completely digested as meats and animal fats, and the principal reason is that
they are eaten too rapidly and masticated too little. Nuts properly masticated,
taken in correct combinations and amounts agree very well. It is not necessary,
as many believe, to salt them in order to prevent indigestion.
In the following pages will be
found a number of diet tables, giving compositions and fuel values of various
foods which have been grouped for the sake of convenience, for the foods in
each group are quite similar. These tables are not complete, for to list every
food would take too much space. I have simply selected a representative list
from the various classes of foods. Under flesh are given fish, meats and eggs.
Under succulent vegetables are given both root and top vegetables, because of
their similarity. Nuts, cereals, legumes, tubers and fruits are each grouped
because it is easy to gain an understanding of them in this way. Milk is given
a rather long chapter of its own because of its great importance in the morning
of life.
Allow me to repeat that it is
impossible to figure out the calories in a given amount of food and then give
enough food to furnish so many calories and thus obtain good results. I have
already given the key to the amount of food to eat, and it is the only kind of
key that works well. However, it is very helpful to have a
knowledge of food values.
The calorie is the unit of heat,
and heat is convertible into energy. A calorie is the heat required to raise
the temperature of one kilogram of water one degree C. To translate into common
terms, it is the heat required to raise one pound of water four degrees F.
One pound of protein produces 1,860 calories.
One pound of sugar produces 1,860 calories.
One pound of starch produces 1,860 calories.
One pound of oil or fat produces 4,220 calories.
For the scientific facts regarding
foods I have consulted various works, especially the following: Diet and
Dietetics, by Gauthier; Foods, by Tibbles; Food Inspection
and Analyses, by Leach; Foods and their Adulteration, by Wiley; Commercial
Organic Analysis, by Allan. However, I am most indebted to the numerous
bulletins issued by the U. S. Department of Agriculture. All who make a study
of foods and their value owe a great debt to W. O. Atwater and Chas. D. Wood,
who have worked so long and faithfully to increase our knowledge regarding
foods.
As we consider the various groups
of foods, directions are given for the best way of cooking, but no fancy
cooking is considered. Those who wish fancy, indigestible dishes should consult
the popular cook books.
The women have it in their power
to raise the health standard fifty to one hundred per cent by cooking for health
instead of catering to spoiled palates, and by learning to combine foods more
sensibly than they have in the past. The art of cooking has made its appeal
almost entirely to the palate. This art is not on as high level as the science
of cooking, which gives foods that build healthy bodies. The right way of
cooking is simpler, quicker and easier than the conventional method, and gives
food that is superior in flavor. After the normal taste has been ruined, it
takes a few months to acquire a natural taste again so that good foods will be
enjoyed.
CHAPTER X.
FLESH FOODS.
====================================================================
Pro- Carbohy- Calories
Water tein Fat
drates Ash per lb.
--------------------------------------------------------------------
Beef, average 72.03 21.42
5.41 .... 1.14 ....
Veal, lean 78.84
19.86 .82 .... .50 ....
Mutton, average 75.99 17.11 5.77
.... 1.33 ....
Pork, average fat 47.40 14.54
37.34 .... .72 ....
Pork, average lean 72.57 20.25 6.81
.... 1.10 ....
Rabbit 66.80
22.22 9.76 .... 1.17
....
Chicken, fat 70.06 19.59
9.34 .... .91 ....
Turkey
65.60 24.70 8.50 .... 1.20
....
Goose 38.02
15.91 45.59 .... .49
....
Pigeon 75.10
22.90 1.00 .... 1.00
....
Duck, wild 69.89
25.49 3.69 .... .93 ....
Black bass 76.7
20.4 1.7 .... 1.2
450
Sea bass 79.3
18.8 .5 .... 1.4
370
Cod, steaks 82.5
16.3 .3 .... .9
315
Halibut, steaks 75.4 18.3
5.2 .... 1.1 560
Herring 74.67
14.55 9.03 .... 1.78
....
Mackerel 73.4
18.2 7.1 .... 1.3
640
Perch, white 75.7
19.1 4.0 .... 1.2
525
Pickerel 79.8
18.6 .5 .... 1.1
365
Salmon 71.4
19.9 7.4 .... 1.3
680
Salmon trout 69.1
18.2 11.4 .... 1.3
820
Shad
70.6 18.6 9.5 .... 1.3 745
Sturgeon 78.7
18.0 1.9 .... 1.4
415
Trout, brook
77.8 18.9 2.1 .... 1.2
440
Clams, long 85.8
8.6 1.0 2.00 2.6
240
Clams, round 86.2
6.5 .4 4.20 2.7
215
Lobster 79.2
16.4 1.8 .40 2.2
390
Oyster in shell 86.9 6.2
1.2 3.70 2.0 230
--------------------------------------------------------------------
The food value of meat depends on
the amount of fat and protein it contains. Lean meat may contain less than four
hundred calories per pound, while very fat meat may contain more than one
thousand five hundred calories.
These foods are eaten because they
are rich in protein. Protein is the great builder and repairer of the body. It
forms the framework for both bone and muscle. We can get along very well
without starch or sugar or fat, but it is absolutely necessary to have proteid foods. They are the only ones that contain
nitrogen, which is essential to animal life.
Nitrogenous foods are used not
only to build and repair, but in the end they are burned, supplying as much
heat as the same weight of sugar or starch.
Proteid foods are generally taken to excess. To most people
they are very palatable, and they are generally prepared in a manner that
renders rapid eating easy. Besides, meats contain flavoring and stimulating
principles, called extractives, which increase the desire for them. The
consequence is that those who eat meat often have a tendency to eat too much.
Excessive meat eating often leads to consumption of large quantities of liquor.
Stimulants crave company.
As will be noted, most fish and
meat contain about 20 per cent. of protein, while
about 75 per cent. is water. The fatter the meat, the
less water it contains, and the more fuel value it has. The leaner the meat,
the more watery the animal, and the more easily is the flesh digested. Beef is
fatter than veal and harder to digest. Also, the flesh of old animals is more
highly flavored than that of the young ones, because it contains more salts.
For this reason people who have a tendency to the formation of foreign
deposits, as is the case with those who have rheumatism and gout or hardening
of the arteries, should take the flesh of young animals when it is obtainable.
In the past we have been taught to
partake of excessive amounts of protein. The prescribed amount for the average
adult has been about five ounces. If we were to obtain all the protein from
meat, this would necessitate eating about twenty-five ounces of meat daily.
However, inasmuch as there is considerable protein in the cereals and milk, and
a little in most fruits and vegetables, a pound of meat would probably suffice
under the old plan. A few physicians have known that such an intake of protein
is excessive, and now the physiologists are learning the same. It has lately
been determined experimentally that the body needs only about an ounce of
protein daily, which will be supplied by about five ounces of flesh. Three or
four ounces of flesh daily make a liberal allowance, for it is supplemented by
protein in other foods.
Workers eat large quantities of
flesh because they think they need a great deal. The fact is that very little
more protein is needed by those who do hard physical labor than by brain
workers. The extra energy needed calls for more carbohydrates, not for protein.
When the organism is supplied with
sugar, starch and fat, or one of these, the protein of the body is saved, only
a very small amount being used to replace the waste through wear and tear.
Though protein can be burned in the body, it is not an economical fuel, either
from a physiological or financial standpoint. The energy obtained from flesh
costs much more than the same amount of energy obtained from carbonaceous
foods. Ten acres of ground well cultivated can raise enough cereals and
vegetables to support a number of people, but if this amount of land is used
for raising animals, it will support but a few. The protein obtained from peas,
beans and lentils is cheap, but these foods do not appeal to the popular palate
as much as flesh.
Meat immediately after being
killed is soft. After a while it goes into a state of rigidity known as rigor
mortis. Then it begins to soften again. This third stage is really a form of
decay, called ripening. It is believed that the lactic acid formed is one of
the principal agents producing this softening. Some people enjoy their meats,
especially that of fowls and game, ripe enough to deserve the name of rotten.
The ripening produces many chemical changes in the meat, which give the flesh
more flavor. Consequently those who indulge are very apt to overeat. It is a
fact that those who eat much flesh go into degeneration more quickly than those
who are moderate flesh eaters and depend largely on the vegetable kingdom for
food.
If an excess of good meat causes
degeneration, there is no reason to doubt that partaking of overripe foods is
even worse.
All meat contains waste. If the
flesh comes from healthy animals and is eaten in moderation this waste is so
small that it will cause no inconvenience, for a healthy body is able to take
care of it. If too much is eaten, the results are serious. Overeating of flesh
is followed by excessive production of urea and uric acid products. Some of
these may be deposited in various parts of the body, while the urea is mostly
excreted by the kidneys. The kidneys do not thrive under overwork any more than
other organs. The vast majority of cases of diabetes and Bright’s
disease are caused by overworking the digestive organs. Too much food is
absorbed into the blood and the excretory organs have to work overtime to get
rid of the excess.
Meats are easily spoiled. They
should be kept in a cold place and not very long. Fresh meat and fish are more
easily digested than those which are salted, or preserved in any other way.
Pickled meats should be used rarely The same is true
of fish.
Ptomaines, or animal poisons, form easily in
flesh foods. These are very
dangerous, and it is not safe to eat tainted flesh, even after it is cooked.
Fish decomposes quickly and fish poisoning is probably even more severe than
meat poisoning. Fish should be killed immediately after it is caught, for
experiments have shown that the flesh of fish kept captive after the manner of
fishers degenerates very rapidly. Fish should be eaten while fresh. Even when
the best precautions have been taken, it is somewhat risky to partake of fish
that has been shipped from afar.
Flesh foods are more easily and
completely digested than the protein derived from the vegetable kingdom.
From the table it will be noted
that some fish is fat and some is lean. The ones containing more than 5 per
cent of fat should be considered fat fish. These are somewhat harder to digest
than the lean ones, but they are more nutritious.
Shell fish is generally low in
food value and if taken as nourishment is very expensive. However, most people
eat this food for its flavor.
COOKING.
Cooking is an art that should be
learned according to correct principles. Every physician should be a good cook.
He should be able to go into the kitchen and show the housewife how to prepare
foods properly. Medical men who are well versed in food preparation and able to
make good food prescriptions have no need of drugs.
The flesh of animals is composed
of fibres. These fibres are
surrounded by connective tissue which is tough. The cooking softens and breaks
down these tissues, thus rendering it easier for the digestive juices to
penetrate and dissolve them. That is, proper cooking does this. Poor cooking
generally renders the meats indigestible.
The simpler the cooking, the more
digestible will be the food. Flavors are developed in the process, but these
are hidden if the meats are highly seasoned.
Boiling: When meats are boiled they lose muscle sugar,
flavoring extracts, organic acids, gelatin, mineral matters and soluble
albumin. That is, they lose both flavor and nourishment. Therefore the liquid
in which they are cooked should be used.
The proper way to boil meat is to
plunge it into plain boiling water. Allow the water to boil hard for ten or
fifteen minutes. This coagulates the outer part of the piece of meat. Then
lower the temperature of the water to about 180 degrees F. and cook until it
suits the taste. If it is allowed to boil at a high temperature a long time, it
becomes tough, for the albumin will coagulate throughout.
Salt extracts the water from meat.
Therefore none of it should be used in boiling. The meat should be cooked in
plain water with no addition. No vegetables and no cereals are to be added. All
meats contain some fat, and this comes into the water and acts upon the
vegetables and starches, making them indigestible. Season the meat after it is cooked, or better still, let everyone season it to suit the
taste after serving.
Meats that are to be boiled should
never be soaked, for the cold water dissolves out some of the salts and some of
the flavoring extracts, as well as a part of the nutritive substances. It is
better to simply wash the meat if it does not look fresh and clean enough to
appeal to the eye, which it always should be.
Stewing: If meat is to be stewed, cut into small pieces and
stew or simmer at a temperature of about 180 degrees F. until it is tender. It
is to be stewed in plain water. If a meat and vegetable stew is desired, stew
the vegetables in one dish, and the meat in another. When both are done, mix.
By cooking thus a stew is made that will not "repeat" if it is
properly eaten. Foods should taste while being eaten, not afterwards.
Broths: If a broth is desired, select lean meat. Either
grind it or chop it up fine. There is no objection to soaking the meat in cold
water, provided this water is used in making the broth. Use no seasoning. Let
it stew or simmer at about 180 degrees F. until the strength of the meat is
largely in the water.
When the broth is done, set it
aside to cool. Then skim off all the fat and warm it up and use. One pound of
lean meat will produce a quart of quite strong broth.
Broiling: Cut the meat into desired thickness. Place near
intense fire, turning occasionally, until done. Be careful not to burn the
flesh. An ordinary steak should be broiled in about ten minutes. Of course, the
time depends on the thickness of the cut and whether it is desired rare, medium
or well done, and in this let the individual suit himself, for he will digest
the meat best the way he enjoys it most.
Beefsteak smothered in onions is a
favorite dish. It is not a good way to prepare either the onions or the steak.
A better way is to broil both the steak and the onions, or broil the steak, cut
the onions in slices about one-half to three-fourths of an inch thick, add a
little water and bake them. Beefsteak and onions prepared in this way are both
palatable and easy to digest.
Roasting is just like broiling, that is, cooking a piece of
meat before an open fire. Here we use a larger piece of meat and it therefore
takes longer. Of old roasting was quite common, but now we seldom roast meat in
this country.
Baking: Here we place the meat in an enclosed oven. Most of
our so-called roast meats are baked. The oven for the first ten or fifteen
minutes should be very hot, about 400 degrees F. This heat seals the outside of
the meat up quite well. Then let the heat be reduced to about 260 degrees F. If
it is kept at a high temperature it will produce a tough piece of meat. The
time the meat should be in the oven depends upon the size of the piece of meat
and how well done it is desired.
While baking, some of the juices
and a part of the fat escape. About every fifteen minutes, baste the meat with
its own juice. A few minutes before the meat is to be removed from the oven it
may be sprinkled with a small amount of salt, and so may broiled and roasted
meats a little while before they are done. However, many prefer to season their
own foods or eat them without seasoning and they should be allowed to do so.
Steaming: This is an excellent way of cooking. None of the
food value is lost. Put the meat in the steamer and allow it to remain until
done. The cheapest and toughest cuts of meat, which are fully as good as the
more expensive ones and often better flavored, can be rendered very tender by
steaming. Tough birds can be treated in the same way. An excellent way to cook
an old hen or an old turkey is to steam until tender and then put into a hot
oven for a few minutes to brown. Some birds are so tough that they can not be
made eatable by either boiling or baking, but steaming makes them
tender.
It is best to avoid starchy
dressings, in fact dressings of all kinds. A well cooked bird needs none, and
dressing does not save a poorly cooked one. Most dressings are very difficult
to digest.
Fireless cooking: Every household should have either a good steamer or
a fireless cooker. Both are savers of time and fuel and food. They emancipate
the women. Those who have fireless cookers and plan their meals properly do not
need to spend much time in the kitchen.
Place the meat in the fireless
cooker, following the directions which accompany it. However, if they tell you
to season the meat, omit this part.
Smothering is a modification of baking. Any kind of meat may be
smothered, but it is especially fine for chickens. Take a young bird, separate
it into joints, place into a pan, add a pint of
boiling water. If chicken is lean put in a little butter, but if fat use no
butter. Cover the pan tightly and place in oven and let it bake. A chicken
weighing two and one-half pounds when dressed will require baking for one hour
and fifteen minutes. Keep the cover on the baking pan
until the chicken is done, not raising it even once. Gravy will be found in the
pan.
Pressed chicken is very good. Get
a hen about a year old. Place it into steamer or fireless cooker until so
tender that the flesh readily falls from the bones. Remove the bones, but keep
the skin with the meat. Chop it up. Place in dish or jar, salting very lightly.
Over the chopped-up meat place a plate and on this a weight, and allow it to
press over night. Then it is ready to slice and serve. This is very convenient
for outings.
Fish should preferably be baked or
broiled. It may also be boiled, but it boils to pieces rather easily and loses
a part of its food value. It must be handled with great care. No seasoning is
to be used. When served a little salt and drawn butter or oil may be added as
dressing.
Frying is an objectionable method of cooking. It is
generally held, and with good reason, that when grease at a high temperature is
forced into flesh, it becomes very indigestible. In fact the crust formed on
the outside of the flesh can not be digested. It is folly to prepare food so
that it proves injurious.
However, there is a way of using
the frying pan so that practically no harm is done. Grease the pan very
lightly, just enough to prevent the flesh from sticking. Make the pan very hot
and place the meat in it. Turn the meat frequently. Fries (young chickens) may
be cooked in this way with good results. The same is true of steaks and chops.
Avoid greasy cooking. It is an
abomination that helps to kill thousands of people annually.
Paper bag cooking is all right if it is convenient. Those who have good
steamers or fireless cookers will not find it of special advantage.
Brown flour gravies are not fit to
eat. If there is any gravy serve it as it comes from
the pan without mixing it with flour or other starches. It may be put over the
meat or used as dressing for the vegetables. Milk gravies are also to be
avoided. Use only the natural gravies.
Oysters may be eaten raw or
stewed. Stew the oysters in a little water. Heat the milk and mix. Eat with
cooked succulent vegetables and with raw salad vegetables. It is best to leave
the crackers out. The oysters themselves contain very little nourishment, but
when made into a milk stew the result is very nutritious.
Eggs should be fresh. Some bakers
buy spoiled eggs and use them for their fancy cakes and cookies. This is a very
objectionable practice and may be one of the reasons that
bakers’ cookies never taste like those "mother used to make."
Eggs take the place of fish, meat or nuts, for they are rich in protein. They
may be taken raw, rare or well done.
Eggs may be boiled, poached,
steamed or baked. Soft boiled eggs require about three and one-half minutes.
Hard boiled ones require from fifteen to twenty minutes. The albumin of an egg
boiled six or seven minutes is tough. When boiled longer it becomes mellow.
Eggs may be made into omelettes or scrambled, but the
pan should be lightly greased and quite hot so that the cooking will be quickly
done. Eggs are variously treated for an omelette.
Some cooks add nothing but water and this makes a delicate dish. Others use
milk, cream or butter, and beat.
Bacon is a relish and may be taken
occasionally with any other food. It should be well done, fried or broiled
until quite crisp. This is one place where frying is not objectionable.
Pork should rarely be used. It is
too fat and rich and requires too long to digest. When eaten it should be taken
in the simplest of combinations, such as pork and succulent vegetables or juicy
fruits, either cooked or raw, and nothing else.
Flesh may be eaten more freely in
winter than in summer. Meat especially should be eaten very sparingly during
hot weather, for it is too stimulating and heating. Nuts, eggs and fish are
then better forms in which to take protein.
COMBINATIONS.
Flesh foods combine best with the
succulent vegetables and the salad vegetables or with juicy fruits. It is more
usual to take vegetables with flesh than to take fruit, but those who prefer
fruit may take it with equally as good results. Both fruits and vegetables are
rich in tissue salts, in which flesh foods are rather deficient. The succulent
vegetables contain some starch and the juicy fruits some sugar, but not enough
to do any harm. They both act as fillers.
Flesh is quite concentrated and it
is customary to take it with other concentrated foods, such as bread and
potatoes. As a result too much food is ingested. It would be a splendid rule to
make to avoid bread and potatoes when flesh food is taken, but if this seems
too rigid, make it a rule never to eat all three at the same meal. It is best
to eat the flesh foods without bread or potatoes, but if starch is desired,
take only one kind at a time.
Most people crave a certain amount
of food as filler, and they have fallen into the habit of using bread and
potatoes for this purpose. This is a mistake. Use the juicy fruits and the
succulent vegetables for filling purposes and thus get sufficient salts and
avoid the many ills that come from eating great quantities of concentrated
foods.
When possible, have a raw salad
vegetable or two with the meat or fish meal.
Eat only one concentrated albuminous food at a meal. If you have meat, take no fish,
eggs, nuts or cheese.
CHAPTER XI.
NUTS.
====================================================================
Pro- Carbohy- Calories
Water tein Fat
drates Ash per lb.
--------------------------------------------------------------------
Acorns 4.1
8.1 37.4 48.0 2.4
2718
Almonds 4.8
21.0 54.9 17.3 2.0
3030
Brazil nuts 5.3
17.0 66.8 7.0 3.9
3329
Filberts 3.7
15.6 65.3 13.0 2.4
3432
Hickory nuts 3.7
15.4 67.4 11.4 2.1 3495
Pecans 3.0
11.0 71.2 13.3 1.5
3633
English walnuts 2.8 16.7
64.4 14.8 1.3 3305
Chestnuts, dried 5.9 10.7
7.0 74.2 2.2 1875
Butternuts 4.5
27.9 61.2 3.4 3.0
3371
Cocoanuts 14.1
5.7 50.6 27.9 1.7
2986
Pistachio nuts 4.2 22.6
54.5 15.6 3.1 3010
Peanuts, roasted 1.6 30.5
49.2 16.2 2.5 3177
--------------------------------------------------------------------
Nuts vary a great deal in
composition. They are generally the seeds of trees, enclosed in shells, but
other substances are also called nuts. The representative nuts are rich in fat
and protein, containing some carbohydrate (sugar or starch.)
A few nuts, such as the acorn,
cocoanut and chestnut, are very rich in starch, and these should be classified
as starchy foods. Very few foods contain as high per cent of starch as the dry
chestnut. In southern
The more representative nuts are
pecans, filberts, Brazil nuts and walnuts. These may be used in place of flesh
foods, for they furnish both protein and fats. If the kernel is surrounded by a
tough membrane, as is the case in walnuts and almonds, it should be blanched,
which consists in putting the kernel in very hot water for a little while and
then removing this membrane. The pecan, though it does not contain very much
protein, is one of the best nuts, one which can be eaten often without
producing dislike.
Nuts have the reputation of being
hard to digest. If they are not well masticated they are very hard to digest
indeed, but when they are well masticated they digest almost as completely as
do flesh foods and they produce no digestive troubles.
One reason that nuts have obtained
a bad reputation is that they are often eaten at the end of a heavy meal, when
perhaps two or three times too much food has already been ingested. The result
is indigestion and the sufferer swears off on nuts. If he had sense enough to
reduce his intake of bread, potatoes, meat, pudding and coffee, the benefit
would be very great. The tendency is for the sufferer from indigestion to pick
out a certain food and blame all the trouble on that, when in truth the
combinations and the quantity of food are to blame.
Some vegetarians make nuts one of
their principal foods. We can easily get along without flesh, for we can obtain
all the protein needed from milk, eggs, nuts and legumes. However, people who
are used to flesh are able to digest it when they can take hardly anything
else. The foods which we prefer are taken largely because we have become
accustomed to them and have formed a liking for them, not because they are the
very best from which to select.
COOKING.
Nut butter: Take the nut meats, clean away all the skins and
grind fine in a nut mill. Then form into a pasty substance with or without the
addition of oil or water, to suit the individual taste. Most nut butters are
very agreeable in flavor. Sometimes the nuts are roasted and sometimes they are
not. Almond butter is very good. The nut butters soon spoil if left exposed to
the air, for the oils they contain turn rancid.
Peanut butter can be made by
taking clean kernels of freshly roasted peanuts and grinding fine. Some are
very fond of this butter. Cocoanut and cocoa butters are not made in this way.
They are purified fats, the former from cocoanuts, the
latter from the cocoa bean.
Nut milk: Take nut butter and mix with water until it is of
the desired consistency. Cocoanuts contain a sweet liquid which is called
cocoanut milk. However, the artificial cocoanut milk is made by pouring a pint
of boiling water over the flesh of a freshly grated cocoanut. Let it stand
until cold and strain. If it is allowed to stand some hours the fat will rise
to the top and form cream. This milk is used by some who object to the use of animal
products.
Various meals are made from nuts
and made into food for the sick. This does no harm, nor does it do any special
good. These meals contain more or less starch and the action of starches is
much the same, no matter what the source. Please remember that there are no
health foods.
COMBINATIONS.
Nuts are especially fine in
combination with fruits. Fresh pecan meats and mild apples make a meal fit for
the gods. Nuts may be used in any combination in which flesh is used, that is,
they take the place of flesh foods. The starchy nuts take the place of starchy
foods.
A good meal is made of a fruit
salad, consisting of two or three kinds of fresh fruits and nuts.
Nuts or nut butter with toast also
make a good meal.
Nuts have such fine flavor that
cooks should think twice before spoiling them. It is very difficult to use them
in cookery and get a product that is as finely flavored as the original nuts.
The vegetarians use them in compounding what they call roasts, cutlets, steaks,
etc. My experience with these imitation products has not been of the best, for
though my digestive organs are strong, they do not take kindly to these
mixtures. Some of my friends report the same results, in spite of thorough
mastication and moderation. These imitation roasts and cutlets usually contain
much starch and there is no reason to believe that it is better to cook nut
oils into starchy foods than it is to use any other form of fat for this
purpose. Those who like starch and nuts can make a splendid meal of nut meats and
whole wheat biscuits or zwieback.
In eating nuts, always remember
that the mastication must be thorough. It takes grinding to break up the solid
nut meats and the stomach and bowels have no teeth. Those who can not chew well
should use the nuts in the form of butter.
Ordinarily two ounces of nut
meats, or less, are sufficient for a meal.
At present prices, nuts are not
expensive, as compared with meat. Meat is mostly water. Lean meat produces from
five to seven hundred calories to the pound. Nut meats produce from
twenty-seven to thirty-three hundred calories per pound. In other words, a
pound of nut meats has the same fuel value as about five pounds of lean meat,
but not as great protein value.
Those who are not used to nuts
have a tendency to overeat, but this is largely overcome as soon as people
become accustomed to them.
CHAPTER XII.
LEGUMES.
====================================================================
Pro- Carbohy- Calories
Water tein Fat
drates Ash per lb.
--------------------------------------------------------------------
{{Fresh Legumes}}:
String beans ......... 89.2 2.3 0.3
7.4 0.8 195
Shelled limas ........ 68.5
7.1 0.7 22.0 1.7
570
Shelled peas ......... 74.6 7.0 0.5
16.9 1.0 465
{{Dried Legumes}}:
Lima beans ........... 10.4
18.1 1.5 65.9 4.1
1625
Navy beans ........... 12.6
22.5 1.8 59.6 3.5
1605
Lentils .............. 8.4
25.7 1.0 59.2 5.7
1620
Dried peas ........... 9.5
24.6 1.0 62.0 2.9
1655
Soy beans ............ 10.8 34.0 16.8
33.7 4.7 1970
Peanuts .............. 9.2
25.8 38.6 24.4 2.0
2560
---------------------------------------------------------------------
Analyses of all foods are
approximate. The food value varies with the conditions under which the foods
are grown and is not always even approximately the same.
The fresh young legumes may be
classed with the succulent vegetables. The matured, dried legumes are to be
classed both as starchy and proteid foods. They are
very easily raised and consequently cheap. They are the cheapest source of
protein that we have. Peas and beans are very important foods in
These foods are much alike in
composition, the soy bean being exceptionally rich in protein.
These foods have the undeserved
reputation of being indigestible and of producing flatulence. They are a little
more difficult to digest than some other foods, but they cause
no trouble if they are taken in simple combinations and in moderation, provided
they have been properly prepared.
It is necessary to masticate these
foods very well, and avoid overeating. They are generally so soft that they are
swallowed without proper mouth preparation. The result is that too much is
taken of these rich foods, after which there is indigestion accompanied by gas
production.
One rather peculiar food belonging
to the legumes is the locust bean or
COOKING.
The fresh young legumes are to be
considered in the same class as succulent vegetables, which are dealt with in
the next chapter.
Ripe peas, beans and lentils may
be cooked alike.
In cooking ripe legumes, try to
get as soft water as possible. Hard water contains salts of lime and magnesia
and these prevent the softening of the legumes.
Bean soup: Clean the beans and wash them. Let them soak over
night. Cook them in the same water in which they have been soaked, until
tender. They are to be cooked in plain water without any seasoning and with the
addition of neither fats, starches nor other vegetables. When the beans are
done, meat stock and other vegetables may be added, if desired. Pea soup is
made in the same way.
The reason for not draining away
the water in which the beans are soaked is that it takes up some of the
valuable salts, the phosphates for instance. The addition of seasoning or fat
while they are cooking makes the beans indigestible.
Baked beans: Clean and wash well. Soak them over night. Let them
boil about three and one-half to four hours, using the water in which they were
soaked. Then put them into the oven to bake. They are to be cooked plain and no
fat or seasoning is to be added while they are baking. After they are done you
may add some form of fatty dressing, such as bacon, which has been stewed in a
separate dish, or you may dress them with butter and salt when they are served.
Cooked this way they digest much more easily than when cooked in the ordinary
way with tomatoes and grease. Some prefer to add either sugar or molasses to
the beans when they are put into the oven. Avoid too much sweetening. Lentils
may be baked in the same way.
Boiled beans: The same as bean soup, except that less water is
used. Dressing may be the same as for baked beans. Lentils and peas may be
treated in the same way.
Beans and corn may be cooked
together.
COMBINATIONS.
The legumes are so very rich that
they should be eaten in very simple combinations. It is best to take them with
some of the raw salad vegetables and nothing else, or with the raw salad
vegetables and one of the stewed succulent vegetables. The legumes contain all
the protein and all the force food the body needs, so it is useless to add
meat, bread and potatoes. Tomatoes and other acid foods should not be used in
the same meal, yet beans and tomatoes or beans and catsup are very common
combinations.
A plate of bean soup makes a good
lunch. Bean soup or baked or boiled beans with succulent vegetables, raw and
cooked, give all the nourishment needed in a dinner.
Pea and bean flours can be
purchased on the market. These flours can not be made into dough, but they may
be used for thickening. They contain more protein than ordinary flour.
Both peas and beans may be
roasted, but they are rather difficult to masticate. Roasted peas have a fine
flavor. Roasted peanuts are a nutritious food, and may be taken in place of
peas or beans.
More legumes and less flesh foods
will help to reduce the cost of living. Taken in moderation and well
masticated, the legumes are excellent foods.
CHAPTER XIII.
SUCCULENT VEGETABLES.
====================================================================
Pro- Carbohy- Calories
Water tein Fat
drates Ash per lb.
--------------------------------------------------------------------
Asparagus........ 93.96 1.83 2.55
2.55 .67 .....
Beet............. 87.5 1.6
.01 8.8 1.10 215
Cabbage.......... 90.52 2.39
.37 3.85 1.40
.....
Carrot........... 88.2 1.1
.4 8.2 1.00 219
Cauliflower...... 90.82 1.62
.79 4.94 .81 .....
Cucumber......... 95.4 .8
.2 3.1 .5
80
Egg plant........ 92.93 1.15
.31 4.34 .5 .....
Pumpkin.......... 93.39 .91
.12 3.93 .67 .....
Lettuce.......... 94.17 1.2
.3 2.9 .9 90
Okra............. 87.41 1.99
.4 6.04 .74 .....
Onion............ 87.6 1.6
.3 9.9 .6 225
Parsnip.......... 83.0 1.6
.5 13.5 1.4 300
Radish........... 91.8 1.3
.3 8.3 1.0 135
Squash........... 88.3 1.4
.5 9.0 .8 215
Tomato........... 94.3 .9
.4 3.9 .5 105
Spinach.......... 90.6 2.50
.5 3.8 1.7 .....
Kohlrabi......... 87.1 2.6
.2 7.1 1.7 .....
--------------------------------------------------------------------
Lima beans and shelled peas are
generally included in this list, though the young lima beans contain about 20
per cent. starch.
Look at the cabbage analysis for
kale and Brussels sprouts. They are much alike.
Most of the vegetables contain
from one-half of one per cent. to two per cent. of indigestible fibre, which is
not listed above.
This is but a partial list of the
succulent vegetables. In addition may be mentioned artichokes of the green or
cone variety, chard, string beans, celery, corn on the cob, turnips, turnip
tops, lotus, endive, dandelion and garlic.
These vegetables produce but
little energy, for most of them are not rich in protein, fat and carbohydrates,
but they have considerable salts, which are given in the tables as ash. Their
juices help to keep the blood alkaline, and it would be well for people to get
into the habit of eating these foods, not only cooked, but some of them raw.
The salts are very easily disturbed and in cooking they are somewhat changed.
The best salts we get when we consume natural foods, such as raw fruits and raw
vegetables and milk.
Another function of the succulent
vegetables is to take up space in the stomach. Many like to eat until they feel
comfortably full, but if they indulge in concentrated foods to this extent they
overeat. The succulent vegetables have the merit of taking up much space
without furnishing very much nourishment and they should, therefore, be used as
space-fillers. However, they contain enough nourishment to be well worth
eating, and most of them are excellent in flavor. This flavor is not
appreciated by those who eat much meat and drink much alcohol.
The liberal use of these cooked
vegetables has a tendency to prevent constipation, and some of them are called
laxative foods, such as stewed onions and spinach.
PREPARATION.
These vegetables may be either
steamed or prepared in a fireless cooker.
The usual way is to cook them in water.
Clean the vegetables. Then put them on to cook in enough water to keep from
burning, but use no seasoning. When the vegetables are tender there should be
only a little fluid left and those who eat of the vegetables should take their
share of this fluid, for it may contain as high as one-half to two-thirds of
the salts. When served, let each one season to taste. Avoid the use of vinegar
and all other products of fermentation as much as possible. Lemon juice will
furnish all the acid needed for dressing.
The vegetables may be dressed with
salt, or salt and butter, or salt and olive oil, and at times with cream, or
with the natural gravy from meats, but avoid the use of flour and milk
dressings, usually called cream gravy. These vegetables may also be eaten
without any dressing.
The water is drained off from corn
on the cob, asparagus, artichokes and unpeeled beets.
Vegetables should not be soaked in
water, for they lose a part of their value if this is done. Cucumbers may be
soaked in water to remove a part of the rank flavor, before being peeled.
Spinach is prepared as follows: Wash thoroughly. Put about
two tablespoonfuls of water in the bottom of the kettle. Put over the fire and
let the spinach wilt. Its juice will then begin to pour out and the spinach
will cook in its own juice. Let it cook slowly until tender. Serve the spinach
with its proportion of the juice. At first this will taste rather strong, but
after a while a person will not want the dry, tasteless mess that is drained,
usually served in hotels and restaurants. If some of the roots are left on the
spinach, it tastes milder. The roots contain sugar.
Some of these vegetables, such as
summer squash, onions and parsnips may be baked. Onions are very good sliced
and broiled, but they should never be fried. Beets are good
baked, and especially is this true of sugar beets. Radishes are very
delicate and delicious when peeled and boiled, but their preparation is
tedious. Egg plant is to be stewed, but not fried. As usually served, dipped in
egg, rolled in crumbs and fried it is very indigestible.
Beet greens are excellent. They
are best if the beets are pulled very young and both the roots and the leaves
are used. Turnip tops, dandelion, mustard and Swiss chard are other greens that
are good. All of them are prepared like spinach, except that more water is
necessary. However, do not use much water.
Those who say that the various
vegetables are unfit to eat and act accordingly are missing some good food. The
vegetables all contain crude fibre, but they hurt the
stomach and intestinal walls no more than they hurt the mucous membrane of the
tongue. They furnish some bulk for the intestines to act upon, which is good
and proper. All animals need some bulky food, otherwise they become
constipated.
Tomatoes are best raw. If they are
stewed they are to be cooked plain. Adding crackers and bread crumbs is a
mistake. They taste all right without sugar, but a little may be used as
dressing.
Vegetable soup: Take equal parts of about four vegetables, any that
you like. Slice and cook in plain water until tender. When done add enough
water or hot milk to make it of the right consistency. Season
to taste. One of the constituents may be starchy, such as potatoes,
barley or rice, but the rest should be succulent vegetables.
COMBINATIONS.
The succulent vegetables may be
combined with all other foods. They go well with flesh or milk or nuts or
starchy foods. With flesh or nuts they make a very satisfying meal. They may be
taken with fruit. The tomato grows as a vegetable, but for practical purposes
it is a fruit. The tomato combines well with protein, but not so well with the
starchy foods.
SALAD VEGETABLES.
If possible, salads should be made
entirely of raw vegetables and raw fruits. The chief salad vegetables are
celery, lettuce, tomatoes, cucumbers, cabbage, onions and garlic, the two last
mentioned being used for flavoring.
Dr. Tilden, who has done much to
popularize raw vegetable salads, has a favorite, which he calls by his own
name. It is equal parts of lettuce, tomatoes and cucumbers, with a small piece
of onion. Chop up coarse and dress with salt and olive
oil and lemon juice. This is all right for those who like it, but many do not
care for such a complex salad with such dressing. Some of the combination
salads that are served are wonderful mixtures, containing as many as seven or
eight vegetables and a complex dressing.
Raw onions are too irritating to
use in large quantities, and the same is true of garlic. The best salads
contain but two or three ingredients. Take any two of the vegetables mentioned,
such as lettuce and tomatoes; lettuce and cucumbers; cabbage and celery; celery
and tomatoes, or eat simply one of these green vegetables raw. It is a good
thing to eat some of those salad vegetables daily. If your digestion is
excellent, you may occasionally take raw carrots or turnips, and a few raw
spinach leaves are tasty for a change. Never mind if people tease you about
eating grass, for it helps you to keep well.
Dress the raw vegetables as your
taste allows. Most people want some salt, or salt and lemon juice, or a little
sugar, or cream, or salt and olive oil, or salt, olive oil and lemon juice, or
mayonnaise on their salad vegetables. Some eat them without any dressing and
the flavor is excellent. Tasty salad can be made of fruit and vegetables, using
no dressing, but strewing some nuts over the dish. On warm days, such a salad
makes a satisfactory lunch.
It is all right to make a fruit
and vegetable salad. Instead of using tomatoes, take strawberries, apples, grapes,
or any other acid fruit. These fruits may be combined with cabbage, lettuce,
celery or cucumbers. Do not mix too many foods in a meal, for to do so is
indicative of poor taste. Those with refined palates like simple meals, and
there is no reason for making salads so complex, when simplicity is a
requirement for building health. However, a complex salad made of raw
vegetables and raw juicy fruits does not play so much
havoc as a mixture of concentrated foods.
Lettuce and celery are the most
satisfactory salad vegetables to mix with fruits.
People who eat raw fruits do not
need to eat the raw salad vegetables, for fruits and vegetables supply the same
salts. Those who avoid both raw fruits and raw vegetables are not treating
their bodies fairly.
The vegetable salads are most
satisfactory when taken in combination with flesh, nuts or eggs, together with
cooked succulent vegetables. They may be eaten with starchy foods, but then
they should contain little or no acid.
CHAPTER XIV.
CEREAL FOODS.
====================================================================
Carbohy-
Water Protein Fat drates Ash
--------------------------------------------------------------------
Barley.
10.9 12.4 1.8 72.5
2.4
Buckwheat.
12.6 10.0 2.2 73.2
2.0
Corn.
9.3 9.9 2.8
76.3 1.5
Kafir corn.
16.8 6.6 3.8
70.6 2.2
Oats.
11.0 11.8 5.0 69.2
3.0
Rice.
12.4 7.4 .4
79.4 .4
Rye.
11.6 10.6 1.0 73.7
1.9
Wheat, spring. 10.4
12.5 2.2 73.0 1.9
Wheat, winter. 10.5
11.8 2.1 73.8 1.8
First patent flour. 10.55 11.08 1.15 76.85 0.37
Whole wheat flour. 10.81 12.26 2.24 73.67 1.02
Graham flour. 8.61
12.65 2.44 74.58
1.72
Bread, ordinary white. 37.65 10.13 .64
51.14 .44
Bread, whole wheat. 41.31 10.60 1.04 46.11 .94
Bread, Graham. 42.20
10.65 1.12 44.58
1.45
--------------------------------------------------------------------
The cereal foods are important
because of their wide distribution and the ease with which they can be prepared
and utilized as food. They are very productive and need but little care and
hence are a cheap food. The body can digest and absorb sugar and starch more
completely than any other kind of food.
All civilized people have a
favorite cereal. The Chinese and Japanese use rice very extensively, and this
grain is growing in favor with us. White people generally prefer wheat, which
is an excellent grain that has been used by man for thousands of years. It has
been found in ancient Egyptian tombs, and it is so retentive of life that it
has started to grow after lying dormant for several thousand years. Truly it is
a worthy food for man.
The table of cereals should be
carefully studied. It will be seen that the grains contain much starch, a
little fat, and considerable protein. They also carry
sufficient of salts, but only a small amount of water.
Please note further that patent
flour loses nearly all of its salts. Patent flour is the product that is left
after all the bran and practically all of the germ have
been removed from the wheat. Whole wheat flour, or entire wheat flour, is the
name given to the flour that has had a great part of the outer covering of the
wheat kernel removed. It is a misnomer. Graham flour, named after Dr. Graham,
is the product of the whole wheat kernel, and it will be noted that it is
richer in salts and protein than the white flour and the whole wheat flour. The
whole wheat flour and Graham flour we find on the market are often the result
of blending, which is also true of the patent flour.
As we would expect, the various
breads are rich or poor in salts according to the flours from which they are
made.
All the cereals are good foods,
but inasmuch as wheat and rice are used most extensively, they will receive
more attention than the rest.
Wheat is perhaps the best and most
balanced of all our cereals. The whole wheat with the addition of a little milk
is sufficient to support life indefinitely. It is one of the foods of which
people never seem to tire. Tiring of food is often an indication of excess. It
is with food as with amusement, if we get too much we become blase. Those who eat in moderation are content with simple
foods, but those who eat too much want a great variety, as a rule. There are
beef gluttons, who are satisfied with their flesh and liquor, but this is
because the meats are so stimulating.
Inasmuch as we use so much wheat,
it is important that we use it properly. Today people want refined foods, and
in refining they spoil many of our best food products. Sugar is too refined for
health, rice suffers through refinement, and so does wheat. The wheat kernel
contains all the elements needed to support life. In making fine white flour of
it, at least three-fourths of the essential salts are removed. This robs the
wheat of a large part of its life-imparting elements, and makes of it
starvation food. If much white bread is consumed it is necessary to supplement
it by taking large quantities of fresh fruits and vegetables, not necessarily
in the same meal, in order to get the salts that have been removed in the
process of milling.
The salts are found principally in
the coats of the wheat, and in removing these coats and the germ, not only the
salts, but considerable protein is lost. In other words, we remove most of the
essential salts and a considerable part of the building material of the wheat,
and then we eat the inferior product. The finer and whiter the flour, the
poorer it is.
White flour has a
very high starch content. The products made from it are quite tasteless
and lacking in flavor, unless flavoring is added. Those who are used to whole
wheat products find the white bread flat. It is possible to consume large
quantities of white bread, and yet not be satisfied. There is something
lacking. Whole wheat bread is more satisfying and therefore the danger of
overeating of it is not so great.
The advocates of white flour say
that the bran is too irritating for the bowels and for this reason it should be
rejected. There is no danger in eating the entire kernel, after it is ground
up. The particles of bran are so fine that they do no harm. The intestines were
evidently intended for a little roughage, and it might as well come partly from
wheat as from other sources. The gentle stimulation produced by the bran helps
to keep the intestines active. It is noticeable that consumption of very
refined foods leads to constipation.
Bran bread and bran biscuits are
prescribed for constipation. This is just as bad as removing the bran entirely.
Man has never been able to improve on the composition of the wheat berry. When
an excess of bran is eaten, it causes too great irritation and in the end the
individual is worse off than before. The after effect of irritation is always
depression and sluggishness. Recent experiments seem to show that it is not the
coarseness of the bran that causes activity of the bowels, but that some of the
contained salts are laxative, for the same results have been obtained by
soaking the bran in water and drinking the liquid.
The products of refined flour are
more completely and easily digested than the whole wheat products. However, by
eating in moderation and masticating well every normal person is able to take
good care of whole wheat products, and the benefit of using the entire grain is
so great that we should hesitate about continuing the use of the refined flours
and white breads.
In the French army it has been
found that when the soldiers are fed on refined flour products they are not so
well nourished as when they have whole wheat products, and that they must have
more of other foods to supplement the impoverished breadstuffs. It is difficult
to get people to realize how important it is to give the tissue salts with the
foods. Salts are absolutely essential to vital activity, and a lack of salts
always results in mental and physical depression and even in disease.
No matter what adults are given,
children should not be fed on white flour products. They need all the salts in
the wheat. Depriving them of salts retards their development and results in
decaying teeth and poor bone formation, among other things. They do not feel
satisfied with their white flour foods. Therefore they overeat and get
indigestion, catarrh, adenoids and various other ills. It is not difficult for
people with observing eyes to note the difference in satisfaction of children
after they get impoverished foods and the natural foods.
Anemia is very common among
children, especially among the girls. The chief reason is impoverished foods.
Salts can be used by the animal organism only after they have been elaborated
by the vegetable kingdom. To remove all the iron from wheat and then give
inorganic iron, which can not be assimilated, in its stead, is the height of
folly. By all means, use less of the white flour and more of the entire wheat
flour. If the white flour habit can not be given up, take enough raw fruit and
vegetables to make up for the loss of salts in milling.
When rice is properly prepared it
digests very easily. It is a little poor in protein, but this can be remedied
by taking some milk in the same meal.
The rice we ordinarily get is
inferior to the natural product. First they remove the bran. Then the flour is
taken off. Then it is coated with a mixture of glucose and talcum and polished.
All this trouble is taken to make it appeal to the eye. This impoverished rice
is lacking in salts. It will not support people in health. In the countries
where polished rice is fed in great quantities, they suffer a great deal from
degenerative diseases. One of these is beri-beri, in
which there are muscular weakness and degeneration, indigestion, disturbances
of the heart and often times anasarca.
When people suffering from this disease are given those parts of the rice grain
lost in making polished rice, they recover. This is proof enough that the cause
of the disease is the impoverished food.
The rice that should be used is
brown and unpolished. When it is cooked it looks quite white. It is very
satisfying.
PREPARATIONS.
Wheat makes the best bread because
it contains gluten. Among proteins gluten is unique, because it is so elastic
and after it has stretched it has a tendency to retain its place. This is what
makes bread so porous. There are various meals or flours that can not be made
into bread, or even dough, because they lack compounds which will act as frame
work.
Bread can be made in many ways.
The chief question for the housewife to decide is whether to make the bread
from entire wheat flour or from patent flour. They are so different in value
that a decision should not be difficult. It is also necessary to decide whether
to use yeast bread or some other kind.
Yeast bread is made essentially
from flour, water and yeast in the presence of heat. There are so many ways of
making bread of this kind that a recipe is not necessary. The amount of salt to
be added depends upon individual taste. Some like to set their yeast working in
part potato, part flour. Others use milk instead of water. Some add shortening.
And nearly all women believe that their own bread is the best.
Yeast is made up of myriads of
little plants or fungi, which thrive on the sugary part of the flour. They
convert this into alcohol and carbonic acid gas. The alcohol is practically all
gone before the bread is brought to the table. The gas raises the bread,
assisted by the expansion of the water in the dough when it is placed in a hot
oven.
The yeast consumes a great deal of
the nutritive part of the flour. This may amount to from 5 to 8 per cent. of the food value, and I have read that sometimes it is as
high as 20 per cent. Liebig said that the
fermentation destroyed enough food material daily in
One objection to yeast bread is
that all the yeast is not killed in baking, and the alcoholic fermentation may
start again in the stomach. If the bread is turned into zwieback this is
remedied. Fresh bread is not fit to eat, for it is very rarely properly
masticated and if it is merely moistened and converted into a soggy mass in the
mouth it is hard to digest.
Unleavened bread is made by making
the flour into a paste, rolling out thin and baking well. Any kind of flour may
be used. This is the passover
bread of the Jews.
Dr. Graham’s bread was made by
mixing Graham flour with water, without any leavening, mixing the dough
thoroughly, putting this aside several hours and baking.
Macaroni and spaghetti are made by
mixing durum wheat flour with water, without any leavening. With the addition
of eggs we get commercial noodles. The paste is moulded
as desired.
All bread stuffs should be well
baked.. The baking turns part of the starch into dextrine, which is easy to digest. Biscuits should be
placed into a hot oven, but bread should be put into an oven moderately heated,
otherwise the crust forms too quickly.
Whenever a light product is
desired, whether it is bread, biscuit or cake, sift the flour over and over
again to get it well impregnated with air. The more air it contains the more
porous will be the finished product. Five or six siftings will suffice.
Unleavened breads of excellent
flavor can be made by using either cream or butter as shortening, rolling the
bread very thin, like crackers, and baking thoroughly.
Shredded wheat biscuits, puffed
wheat and puffed rice, flaked wheat and flaked corn are some of the good foods
we can purchase ready made. Most of them should be placed in a warm oven long
enough to crisp. Masticate thoroughly and take them with either butter or milk,
or both. It is best to take the milk either before or after eating the cereal.
Sugar should not be added to these foods. Those who are not hungry enough to
eat them without sugar should fast until normal hunger returns.
Baking powder bread is very good. The essentials are well sifted flour,
liquid, good baking powder, quick mixing and a hot oven. The following recipe,
recommended by Dr. Tilden, is good: To a quart of very best flour, which has
been sifted two or three times, add a little salt and a heaping teaspoonful of
baking powder. Sift again three times. Then add one or two tablespoonfuls of
soft butter. Mix rapidly into a rather stiff dough with unskimmed
milk. The dough should be rolled thin, and cut into small biscuits or strips.
Put into a pan and bake in a hot oven until there is a crisp crust on bottom
and top, which will take about twenty minutes. The more thoroughly and quickly
the dough is mixed, the better the result.
These biscuits or bread sticks are
good, always best when made rather thin, not to exceed an inch in thickness
after being baked. When an attempt is made to bake in the form of a fairly
thick loaf it is generally a failure. Use the proportions of white and whole
wheat flours desired.
If more butter or some cream is
added and it is rolled out thin, it serves very well for the bread part of
shortcake.
Toast: Slice any kind of bread fairly thin, preferably
stale bread. Place the slices into a moderately hot oven and let them remain
there until they are crisp through and through. The scorched bread that is
generally served as toast is no better than untoasted
bread.
Whole wheat muffins: One cup whole wheat flour; one cup white flour;
one-fourth cup sugar; one teaspoonful salt; one cup milk; one egg; two tablespoonfuls
melted butter; four teaspoonfuls baking powder. Mix dry ingredients; add milk
gradually, then eggs and melted butter. Put into gem
pans and bake in hot oven for twenty-five minutes.
Ginger bread: One cup molasses; one and three-fourths teaspoons
soda; one-half cup sour milk; two cups flour; one-half teaspoon salt; one-third
cup butter; two eggs; two teaspoonfuls ginger. Put butter and molasses in sauce
pan and heat until boiling point is reached. Remove from fire, add soda and
beat vigorously. Then add milk, egg well beaten, and remaining ingredients
mixed and sifted. Bake twenty-five minutes in buttered, shallow pan in moderate
oven.
Custard: Three cups milk; three eggs; one-half cup sugar;
one-half teaspoonful vanilla; pinch of salt. Beat eggs, add sugar and salt;
then add scalded milk and vanilla; mix well. Pour into cups, place them in a
pan of hot water in oven and bake twenty to twenty-five minutes. Serve cold.
Custard may also be cooked in
double boiler or baked in a large pan.
This is not a cereal dish, but the
next one is.
Rice custard: To well cooked rice add a
few raisins and a small amount of sugar. The raisins can be cooked with the
rice or separately. Place the rice and raisins in a baking dish, pour over an
equal amount of raw custard and bake as directed for custard. Bake in either
individual cups or pan. When done the layer of custard is on top and the rice
and raisins on the bottom.
Macaroni and cheese: Three-fourths cup macaroni broken in pieces; two
quarts boiling water; one-half table-spoonful salt. Cook macaroni in salted
water twenty minutes, or longer if necessary to make it tender; drain. Put
layer of macaroni in buttered baking dish; sprinkle with cheese, and repeat,
making the last or top layer of cheese. Pour in milk to almost cover. Put into
oven and bake until the top layer of cheese is brown.
Corn bread: Two cups corn meal; one-half cup wheat flour; one
tablespoonful sugar; one-half teaspoonful salt; two teaspoonfuls baking powder;
two eggs; one and three-fourths cups milk. Sift corn meal, flour, baking
powder, salt and sugar together four or five times; add eggs and milk; stir
well, pour into a hot buttered pan; smooth the top with a little melted butter
to crisp the crust. Bake a good brown in hot oven.
Another recipe for corn bread is:
To one cup of wheat flour, add two cups of corn flour; two eggs; one heaping
teaspoonful butter or cottolene; one heaping
teaspoonful baking powder; one pinch soda, a scant fourth teaspoonful; one-half
teaspoonful salt. Prepare and make into batter with milk and bake as directed
in first recipe.
Corn mush: Cook corn meal in plain water until it is done. It
may be cooked over the fire, in a fireless cooker or in a double boiler. Serve
with rich milk; add a little salt if desired.
Oatmeal: Put into a double boiler and let it cook until it is
very tender. It can also be cooked in a fireless cooker over night. It requires
several hours cooking before it is fit to eat. All foods of this nature should
be thoroughly cooked, and they may all be made into porridge, which is better.
The objection to all mushy foods
is that they are hardly ever properly masticated. The result is that they
ferment in the alimentary tract, especially when they are eaten with sugar, as
they generally are. It is best to take the mushy foods with milk and a little
salt or with butter. Eaten in this way there is not such tendency to overeat as
when sugar is used. Children especially eat more of these foods than is good
for them if they are allowed to take them with sweets. Porridge is more diluted
than the mushes and hence the danger of overeating is
not so great.
Boiled rice: The best way to cook it is in a double boiler or a
fireless cooker. Every grain should be tender. Cook it in plan water. It is not
necessary to stir, but if the rice becomes dry add some more water. If rice and
milk are desired, warm the milk and add when the rice is done. Serve like
oatmeal. Putting sugar on cereals is nonsense. They are very rich in starch and
sugar is about the same as starch. Sugar stimulates the appetite, and
consequently people who use it on cereals overeat of this concentrated food.
Rice and raisins: This is prepared the same as boiled rice, except
that raisins are added to the rice and water when first put on to cook. With
milk this makes a good breakfast or lunch.
COMBINATIONS.
Starches of the cereal order may
be eaten in combination with fats, such as cream, butter, olive oil and other
vegetable oils.
They combine well with all the
dairy products, such as milk and cheese.
Starches combine well with nuts.
Take a piece of whole wheat zwieback and some pecans, chew both the bread and
the nuts well and you will find this an excellent meal.
There is nothing incompatible
about eating cereals with flesh, but it generally leads to trouble, for people
eat enough meat for a meal, and then they eat enough starch for a full meal.
This overeating is injurious. Besides, starch digestion and meat digestion are
different and carried on in different parts of the alimentary tract, so it is
best to eat starchy foods and meats at different meals. Those who eat in
moderation may eat starch and flesh in the same meal without getting into
trouble.
In winter it is all right to take
starch with the sweet fruits.
It is best to avoid mixing acid
fruits and cereals. Even healthy people find that a breakfast of oranges and
bread does not agree as well as one of milk and bread. The saliva, which
contains ptyalin, is secreted in the mouth. The ptyalin starts starch
digestion, but it does not work in the presence of acid. Eating acid fruits
makes the mouth acid temporarily, and consequently the starch does not receive
the benefit it should from mouth digestion. The result is an increased
liability to fermentation in the alimentary tract.
To get the best results it is
absolutely necessary to masticate all starchy foods well. If this is not done
it is merely a question of time until there is indigestion, generally
accompanied by much acidity and gas production. This condition is a builder of
many ills.
Recipes for pies and cakes are not
given in this book. The less these compounds are used the better. They are very
popular and can be made according to directions in conventional cook books.
Pies should be made with thin crusts, which should be baked crisp both on
bottom and top. The best cakes are the plain ones.
When desserts are eaten, less
should be taken of other foods. Most people make the mistake of eating more
than enough of staple foods and then they add insult to injury by partaking of
dessert.
CHAPTER XV.
TUBERS.
====================================================================
Pro- Carbohy- Calories
Water tein Fat
drates Ash
per lb.
--------------------------------------------------------------------
Potato............ 78.3 2.2 0.1
18.0 1.0 375
Sweet potato...... 51.9 3.0 2.1
42.1 .9 925
Jerusalem artichoke. 78.7 2.5 0.2
17.5 1.1
The two tubers that are of chief
interest are the Irish potato and the sweet potato. The former is easily and
cheaply grown on vast areas of land and therefore forms a large part of the
food of many people. Properly prepared it is easily digested and very
nourishing.
The sweet potato is a richer food
than the Irish potato, but on account of its high sugar contents people soon
weary of it. The southern negroes are very fond of
this food.
Like all other starches, potatoes
must be thoroughly masticated, or they will disagree in time. Potatoes are of
such consistency that they are easily bolted without proper mouth preparation.
In time the digestive organs object.
A new tuber is receiving
considerable attention. It is the dasheen. It is said to be of very agreeable
flavor, mealy after cooking, and produces tops that can be used in the same
manner as asparagus. The dasheen requires a rather warm climate for its growth.
PREPARATION.
Baking: All the tubers may be baked. Clean and place in the
oven; bake until tender. A medium sized potato will bake in about an hour. If
the potatoes are soggy after being baked they are not well flavored. To remedy
this, run a fork into them after they have been in the oven for a while; this
allows some of the steam to escape and the potatoes become mealy. When a fork
can easily be run into the potato, it is well enough done.
If the potatoes are well cleaned,
there is no objection to eating a part of the jacket after they are baked. The
finest flavoring is right under the jacket. This part contains a large portion
of the salts.
Boiling: All tubers may be boiled. It is best to keep the
jacket on, otherwise a great deal of both the salts
and the nourishment is lost. If the potatoes boiled in the jacket seem too
highly flavored, cut off one of the ends before placing them in the water. It
takes about thirty or forty minutes to boil a medium sized Irish potato. Test
with a fork, the same as baked potato, to find if done.
Potatoes should never be peeled
and soaked. If they are to be boiled without the jacket, they should be cooked
immediately after being peeled.
Steamed potatoes are good.
There is no objection to mashing
potatoes and adding milk, cream or butter, provided they are thoroughly
masticated when eaten. If the potatoes are mashed, this should be so thoroughly
done that not a lump is to be found.
Potatoes cooked in grease are an
abomination. The grease ruins a part of the potato and makes the rest more
difficult to digest. Potato chips, French fried potatoes and German fried
potatoes are too hard to digest for people who live mostly indoors. They should
be used very seldom.
COMBINATIONS.
Potatoes are best eaten in
combinations such as given for cereals. They are commonly taken with meat and
bread. This combination is one of the causes of overeating. Occasionally they
may be eaten with flesh, but this should not be a habit. Take them as the main
part of the meal. Baked potatoes and butter with a glass of milk make a very
satisfying meal. A good dinner can be made of potatoes with cooked succulent
vegetables and one or two of the raw salad vegetables, with the usual
dressings. It is best not to eat potatoes and acid fruits in the same meal.
In selecting food it is well to
remember that as a general rule but one heavy, concentrated food should be
eaten at a meal, for when two, three or even four concentrated foods are
partaken of, the appetite is so tempted and stimulated by each new dish that
before one is aware of it an excessive amount of food has been ingested.
CHAPTER XVI.
FRUITS.
====================================================================
Pro- Etherial Carbohy-
Calories
Water tein Extracts drates Ash per lb.
--------------------------------------------------------------------
Apples........... 84.6 0.4
0.5 14.2 0.3 290
Bananas.......... 75.3 1.3
0.6 22.0 0.8 460
Figs, fresh...... 79.1 1.5
... 18.8 0.6 380
Lemons........... 89.3 1.0
0.7 8.5 0.5 205
Muskmelons....... 89.5 0.6
... 9.3 0.6 185
Oranges.......... 86.9 0.8
0.2 11.6 0.5 240
Peaches.......... 89.4 0.7
0.1 9.4 0.4 190
Pears............ 80.9 1.0
0.5 17.2 0.4 ...
Persimmons....... 66.1 0.8
0.7 31.5 0.9 630
Rhubarb, stalk... 94.4 0.6
0.7 3.6 0.7 105
Strawberries..... 90.4 1.0
0.6 7.4 0.6 180
Watermelon....... 92.4 0.4
0.2 6.7 0.3 140
{{Dried Fruits}}:
Apples........... 26.1 1.6
2.2 68.1 2.0 1350
Apricots......... 29.4 4.7
1.0 62.5 2.4 1290
Citrons.......... 19.0 0.5
1.5 78.1 0.9 1525
Dates............ 15.4 2.1
2.8 78.4 1.3 1615
Figs............. 18.8 4.3
0.3 74.2 2.4 1475
Prunes........... 22.3 2.1
... 73.3 2.3 1400
Raisins.......... 14.6 2.6
3.3 76.1 3.4 1605
Currants......... 17.2 2.4
1.7 74.2 4.5 1495
--------------------------------------------------------------------
Apricots, avocados, blackberries,
cherries, cranberries, currants, gooseberries, grapes, huckleberries,
mulberries, nectarines, olives, pineapples, plums, raspberries and
whortleberries are some of the other juicy fruits. They are much like the apple
in composition, containing much water and generally from 6 to 15 per cent of
carbohydrates (sugar). Olives and avocados are rich in oil.
You may classify rhubarb,
watermelons and muskmelons as vegetables, if you wish. On the table they seem
more like fruit, which is the reason they are given here. Melons are fine hot
weather food. They are mostly water, which is pure. During hot weather it is
all right to make a meal of melons and nothing else, at any time. The melons
are so watery that they dilute the gastric juice very much. The result is that
when eaten with concentrated foods they are liable to repeat, which indicates
indigestion.
Fruits are not generally eaten for
the great amount of nourishment to be obtained from them. They are very
pleasant in flavor and contain salts and acids which are needed by the body.
The various fluids of the body are
alkaline, and the fruits furnish the salts that help to keep them so. A few
secretions and excretions are naturally acid. Sometimes the body gets into a too
acid state, but that is very rarely due to overeating of fruit. It is generally
caused by pathological fermentation of food in the alimentary tract. The salts
and acids of fruits are broken up in the stomach and help to form alkaline
substances.
The water of the fruit is very
pure, distilled by nature. The acid fruits are refreshing and helpful to those
who have a tendency to be bilious. Fruits are cleansers, both of the alimentary
tract and of the blood.
Fruits grow most abundantly in
warm climates and that is where they should be used most. In temperate climates
they should be eaten most freely during warm weather.
Young, vigorous people can eat all
the fruit they wish at all seasons, within reason. Thin, nervous people, and those who are well advanced in years should do
most of their fruit eating in summer. In winter there is a tendency to be
chilly after a meal of acid fruit. In summer such meals do not add to the
burden of life by making the partaker unduly warm.
The apple is perhaps the best all-round
fruit of all. It is grown in many lands and climates. It is possible to get
apples of various kinds, from those that are very tart to those that are so
mild that the acid is hardly perceptible to the taste. Stout people can eat
sour apples with benefit. Thin, fidgety ones should use the milder varieties.
The juice from apples, sweet cider, freshly expressed, is a very pleasant
drink, and may be taken with fruit meals.
The avocado is a good salad fruit.
It is quite oily. A combination of avocado and lettuce makes a good salad.
Thanks to rapid transportation,
the banana has become a staple. It is quite commonly believed that bananas are
very starchy and rather indigestible. This may be true when they are green, but
not when they are ripe. Green bananas are no more fit
for food than are green apples. Ripe bananas are neither starchy nor
indigestible. When the banana is ripe it contains a trace of starch, all the
rest having been changed to sugar. A ripe banana is mellow and sweet, but firm.
The skin is either entirely black, or black in spots, but the flesh is
unspotted. The best bananas can often be purchased for one-half of the price of
those that are not yet fit to eat.
Bananas are a rich food. Weight
for weight they contain more nourishment than Irish potatoes. A few nuts or a
glass of milk and bananas make a good meal. Bananas contain so much sugar that
it is not necessary to eat bread or other starches with them. Those with normal
taste will not spoil good bananas by adding sugar and cream. When well
masticated the flavor is excellent and can not be improved by using dressings.
Be sure that the children have
learned to masticate well before giving bananas, and then give only ripe ones.
The flesh of the banana is so smooth and slippery that children often swallow
it in big lumps, and then they frequently suffer.
Lemonade may be taken with fruit
or flesh meals. As usually made it is quite nourishing, for it contains
considerable sugar. Those who are troubled with sluggish liver may take it with
benefit, but the less sugar used the better. Other fruit juices may be used
likewise, but they should be fresh. If they are bottled, be sure that no
fermentation is taking place in them. These juices may be served with the same
kind of meals as lemonade. Most of them require dilution. Grape juice is very
rich and a large glassful of the pure juice makes a good summer lunch. It
should be sipped slowly. Those who like the combination may make a meal of
fruit juice mixed with milk, half and half.
Grapes and strawberries, which are
relished by most, disagree with some people. The skin of the Concord grape
should be rejected, for it irritates many. If they are relished, the skins of
most fruits may be eaten. When peeled apples lose a part of
their flavor.
Olives are generally eaten
pickled. The fruit in its natural state tastes very disagreeable to most
people. The ripe olive is superior in flavor to the green, which is not usually
relished at first.
The sweet fruits, by which we mean
dried currants, raisins, figs and dates, and bananas should be classed with
them, serve the body in the same way as do the breadstuffs, and may be
substituted for starches at any time. They may be eaten at all seasons of the
year, but are used most during cold weather. A moderate amount of them may be
eaten with breadstuffs, or they may be taken alone, or with milk, or with nuts,
or with acid fruit. They are very nourishing so it does not take much of them
to make a meal. To get the full benefit, masticate thoroughly. They contain
sugar in its best form, sugar that not impoverished by being deprived of its
salts. Grape sugar needs very little preparation before it enters the blood.
Starch and sugar are of equal value as nourishment. It seems that the sugar is
available for energy sooner than the starch. Americans generally weary quickly
of sweet foods, though they consume enormous quantities of refined sugar, but
in tropical countries figs and dates are staple in
many places and the inhabitants relish them day in and day out as we relish
some of out staples. It is a matter of habit. Those who do not surfeit
themselves do not weary quickly of any particular article of diet.
PREPARATION
Most fruits are best raw. Then
their acids and salts are in their most available form. Those who become
uncomfortable after eating acid fruit may know that they have abused their
digestive organs and they should take it as an indication to reduce their food
intake, simplify their diet, masticate better and eat more raw food. Those who
overeat of starch or partake of much alcohol cultivate irritable stomachs,
which object to the bracing fruit juices.
For the sake of a change fruits
may be cooked. The more plainly they are cooked the better. Always use sugar in
moderation, no matter whether the fruit is to be stewed or baked.
To stew fruit, clean and if
necessary peel. Stew in sufficient water until tender. When almost done add
what sugar is needed. When stewed thus less sugar is required than if the
sweetening is done at the start.
Stewed fruit can be sweetened by
adding raisins, figs or dates. This is relished by many. Figs and dates stewed
by themselves are too sweet for many tastes. This can
be remedied by making a sauce of figs or dates with tart apples or any other
acid fruit that appeals in such combinations.
Baked apple: Place whole apples in large, deep pan; add about
one-third cup of water and one and one-half teaspoonfuls sugar to each apple.
Put into oven and bake until skins burst and the apples are well done. Serve
with all the juice.
Boiled apple: Place whole apples in a stewing pan; add two
teaspoonfuls sugar and one cup or more of water to each apple; use less sugar
if desired. Cover the vessel tightly and boil moderately until the skins burst
and the apples are well done.
All stewed fruits should be well done.
Avoid making the fruit sauces too sweet.
Stewed prunes: A good prune needs no sweetening. Stew until tender.
It is a good plan to let the prunes soak a few hours before stewing them.
Raisins may be treated in the same way.
Prunes may be washed and put into
a dish; then add hot water enough to about half cover them; cover the dish very
tightly and put aside over night. The prunes need no further preparation before
being eaten. If the covering is not tight it will be necessary to use more
water. Raisins and sundried figs may be treated in
the same way.
Unfortunately, most of our dried
fruit is sulphured. Sulphurous
acid fumes are employed, and you may be sure that this does the fruit no good.
If you can get unsulphured fruit, do so. The sulphuring process is popular because it acts as a
preservative and it is profitable because it allows the fruit to retain more
water without spoiling than would be possible otherwise.
Canning fruit: It is very easy to can fruit, but it requires care.
Select fruit that is not overripe. The work room should be clean and so should
the cans and covers. It is not sufficient to rinse the cans in clean water.
Both the jars and the covers should be taken from boiling water immediately
before being used.
Use only sound fruit, cook it
sufficiently, adding the sugar when the fruit is almost done. If you cook the
fruit in syrup, do not have a heavy syrup. Put into
jar while piping hot, filling the jar as full as possible, put on the cover
immediately, turning until it fits snugly; turn jar upside down for a few hours
to see if it leaks; tighten again and put in cool place.
An even better way, especially for
berries, is to fill the jar with fruit, pour syrup over them, put the jars into
a receptacle containing water and let this water boil
until the berries are done; then fill the jars properly and seal. Some berries
that lose their color when cooked in syrup retain it when treated this way.
Canned fruits are not as good as
the fresh ones, but better than none. Be sure that they are not fermenting when
opened. When proper care is exercised a spoiled jar is a rarity. If there is
any doubt about the fruit, scald and cool before using. This destroys the
ferments.
Fresh fruit is the best. Next comes fruit recently stewed or baked. If other fruit can not
be obtained, get good dried fruit and stew it.
COMBINATIONS.
Fruits may be combined with almost
any food, except that which is rich in starch, and even that combination may be
used occasionally, although it is not the best. I have seen people who were
supposed to be incurable get well when their breakfasts were mostly apple sauce
and toast. However, sick people should avoid such combining entirely and
healthy ones most of the time. Breakfasting on cereals and fruit is a mistake.
Those who eat thus may say that they feel no bad results, but time will tell.
Nowhere in our manner of feeding does nature demand of a healthy human being
that he walk the chalk line. All she asks is that he be reasonable. So if you feel
fine and want a shortcake for dinner take it. But the
shortcake should be the meal, not the end of one that has already furnished too
much food.
Fruit combines well with both milk
and cheese. The impression to the contrary that has been gained from both
medical and lay writers is due to false deductions based on premises not
founded on facts. Milk and fruit, and nothing else, make very good meals in
summer.
Fruit salads: A great variety of these salads can be made. Take
two or three of the juicy fruits, slice and mix. Dress with a little sugar, or
salt and olive oil, or simply olive oil, or no dressing. Some like a dressing
of sour cream or of cottage cheese rather well thinned out. Raisins and other
sweet fruits may also be used. Ripe banana may be one of the ingredients.
Such a salad may be eaten with a
flesh or nut meal, or it may be used as a meal by itself. Fruit and cottage
cheese make a meal that is both delicious and nourishing. A fruit salad strewed
with nuts does the same.
Strawberries and sliced tomatoes
dressed with cottage cheese make a good meal.
Lettuce, celery and tomatoes may
be used in fruit salads.
A few fruit salads to serve as
examples are: Apples, grapes and lettuce; peaches, strawberries and celery;
bananas, pineapples and nuts; strawberries, tomatoes and lettuce. Combine to
suit taste and dress likewise, but avoid large quantities of cream and sugar,
not only on your salads, but on all fruits. No acid should be necessary, but if
it is desired, use lemon juice or incorporate oranges as a part of the salad.
CHAPTER XVII.
OILS AND FATS.
Oils and fats are the most
concentrated foods we have. Weight for weight, they contain more than twice as
much fuel or energy value as any other food. Taken in moderation they are
easily digested, but if taken in excess they become a burden to the system.
About 7 or 8 per cent of the weight of a normal body is fat, and this fat is
formed chiefly from the fatty foods taken into the system, supplemented by the
sugar and starch.
When the body becomes very fat, it
is a disease, called obesity. Fat people are never healthy. The fat usurps the
place that should be occupied by normal tissues and organs. It crowds the heart
and the lungs, and even replaces the muscle cells in the heart. The result is
that the heart and lungs are overcrowded and overworked and the blood gets
insufficient oxygen. Not only the lungs pant for
breath after a little exercise, but the entire body. Much fat is as destructive
of health as it is of beauty. Those who find themselves growing corpulent
should decrease their intake of concentrated foods and increase their physical
activity.
Our chief sources of fat supply
are cream and butter, vegetable oils, nuts and the flesh of animals. Most
meats, especially when mature, contain considerable fat. When the fat is mixed
in with the meat, it is more difficult to digest than the lean flesh. Fresh
fish, most of which contains very little fat, is digested very easily, while
the fattest of all flesh, pork, is tedious of digestion.
There is an instinctive craving
for fat with foods that contain little or none of it. That is why we use butter
with cereals and lean fish, and oil dressings on vegetables. In moderation this
is all right. Fats are not very rich in salts, which must be supplied by other
foods.
Because of their great fuel value,
more fats are naturally consumed in cold than in hot climates. The Esquimeaux thrive when a large part of their rations is
fat. Such a diet would soon nauseate people in milder climes.
Fats and oils are used too much in
cooking. Fried foods and those cooked in oil are made indigestible. Sometimes
we read directions not to use animal fats, but to use olive oil or cotton seed
oil for frying. It is poor cooking, no matter whether the grease is of animal
or vegetable origin.
So far as food value and
digestibility are concerned, there is no difference between animal and
vegetable fats. Fresh butter is very good, and so is olive oil. Some vegetable
oils contain indigestible substances. Cotton seed oil and peanut oil are much used.
Sometimes they are sold in bottles under fancy lables
as olive oil. The olive oils from
Most oils become rancid easily and
then are unfit for consumption. If taken in excess as food they have a splendid
opportunity to spoil in the digestive tract, and then they help to poison the
system. Taken in moderate quantities they are digested in the intestines and
taken into the blood by way of the lymphatics. They
may be stored in the body for a while, but finally they are burned, giving up
much heat and energy.
Taking oils between meals as
medicine or for fattening purposes is folly. People get all they need to eat in
their three daily meals. Lunching is to be condemned.
CHAPTER XVIII.
MILK AND OTHER DAIRY PRODUCTS.
====================================================================
Pro- Carbohy- Calories
Water tein Fat
drates Ash per lb.
--------------------------------------------------------------------
Whole milk 87.00 3.3
4.0 5.0 0.7
325
Cream 74.00
2.5 18.5 4.5 0.5
910
Buttermilk 91.00 3.0
0.5 4.8 0.7
165
Butter .....
... 82.4 ... ...
3475
Cheese, whole milk 33.70 26.0
34.2 2.3 3.8 1965
" skimmed milk 45.70 31.5
16.4 2.2 4.2 1320
--------------------------------------------------------------------
The dairy products vary greatly.
Some cows give richer milk than others. Butter may be almost pure fat, or it
may contain much water and salt. The cheeses are rich or poor in protein and
fats according to method of making. Cottage cheese may be well drained or quite
watery. Therefore, this table gives only approximate contents.
Milk is not a beverage. It is a
food. A quart of milk contains as much food and fuel value as eight eggs or
twelve ounces of lean beef. That is, a cupful (one-half of a pint) is equal to
two eggs or three ounces of lean beef. This shows that milk should not be taken
to quench thirst, but to supply nourishment. Milk is one of our most
satisfactory and economical albuminous foods, even at
the present high prices. In many foods from 5 to 10 per cent of the protein
goes to waste. In milk the waste does not ordinarily amount to more than about
1 per cent. This fluid generally leaves the stomach within one or one and
one-half hours after being ingested.
In spite of its merits as a food
some writers on dietetics advocate that adults stop using it, giving it only to
the young.
Milk is an excellent food when
properly used. When abused it tends to cause discomfort, disease and death, and
so does every other food known to man. Milk is given in fevers and in other
diseases, when the digestive and assimilative processes are suspended. This is
a serious mistake and has caused untold numbers of deaths. When the digestion
has gone on a strike all feeding is destructive. Milk and meat broths, which
are generally given, are about the worst foods that could be selected under the
circumstances, for they decay very easily, and are excellent food for the
numerous bacteria that thrive in the digestive tract during disease. These
foods must decay when they are not digested, for the internal temperature of
the body during fevers is over one hundred degrees Fahrenheit.
When bacteria are present in
excess they give off considerable poison, which makes the patient worse. If
circumstances are such that it is necessary to feed during acute disease, which
is always injurious to the patient, let the food be the least harmful
obtainable, such as fruit juices. Even they do harm.
In our country cow’s milk is used
almost exclusively, and that is the variety that will be discussed in this
chapter. In other lands the milk of the mare, the ass, the sheep, the goat and of other animals is used. Human milk is
discussed in detail in the chapter on Infancy.
The objection voiced against cow’s
milk is that it is an unnatural food for man, only fit for the calf, which is
equipped with several stomachs and is therefore able to digest the curds which
are larger and tougher than the curds formed from human milk. It is said that the
curds of cow’s milk are so indigestible that the human stomach can not prepare
them for entry into the blood. This is probably true, but it is also true of
other protein-bearing foods. The digestion and assimilation of proteins are
begun in the stomach and completed in the intestines, and the protein in milk
is one of the most completely utilized of all proteins.
To call a food unnatural means
nothing, for we can call nearly all foods unnatural and defend our position. A
natural food is presumably a nutritious and digestible aliment that is produced
in the locality where it is consumed, one that can be utilized without
preparation or preservation. So we may say that a resident of
Some of those who advocate the
disuse of milk have a substitute or imitation to take its place, nut milk made
from finely ground nuts and water. Like all other imitations, it is inferior to
the original. It is more difficult to digest than real milk and the flavor is
quite different.
The objection that milk is
indigestible is not borne out by the experience of those who give it under
proper conditions. It is true that milk disagrees with a few, but so do such
excellent foods as eggs, strawberries and
Those who overeat of milk in
combination with other foods will derive benefit from omitting the milk. They
will also be benefitted if they continue using milk
and omit either the starch or the meat. When foods disagree, in nearly every
instance it is due to the fact that too much has been eaten and too many
varieties partaken of at a meal. Some may single out the milk or the meat as
the offenders. Others may point to the starches, and still others to the
vegetables with their large amount of indigestible residue. They are all right and
all wrong, for all the foods help to cause the trouble. However, such reasoning
does not solve the problem. If the meals cause discomfort and disease, reduce
the amount eaten, take fewer varieties at a meal and simplify the cooking.
Those who eat simple meals and are moderate are not troubled with indigestion.
Those who eat such mushy foods as
oatmeal and cream of wheat usually take milk or cream and sugar with them. This
should not be done, for such dressing stimulates the appetite and leads to undermastication. Neither children nor adults chew these
soft starchy foods enough. The result is that the breakfast ferments in the
alimentary tract. After a few months or years of such breakfasts, some kind of
disease is sure to develop. Mushy starches dressed with rich milk and sugar are responsible for a large per cent. of the so-called diseases of children, which are primarily
digestive disturbances. Colds, catarrhs and adenoids are, of course, due to
improper eating extending over a long period of time. Nothing should be eaten
with mushy starches except a little butter and salt. After enough starch has
been taken, a glass of milk may be eaten. If parents would only realize that
they are jeopardizing the health and lives of their dear ones when they feed
them habitually on these soft messes, which ferment easily, there would be a
remarkable decrease in the diseases of childhood and in the disgraceful infant
and childhood mortality, for several hundred thousand children perish annually
in this country.
Milk is often referred to as a
perfect food, and it is the perfect food for infants. The young thrive best on
the healthy milk given by a female of their own species. Every baby should be
fed at the breast. The milk contains the elements needed by the body.
The table at the head of this
chapter shows that milk contains all essential aliments. The ash is composed of
the various salts necessary for health, containing potassium, chlorine,
calcium, magnesium, iron, silicon and other elements. For the nourishment of
the body we need water, protein, fat, carbohydrates and salts, so it will be
seen that milk is really a complete food. However, as the body grows the
nutritive requirements change and milk is therefore not a balanced food for
adults.
It may be interesting to note that
there is no starch in milk and that infants fed at the breast exclusively
obtain no starchy food. Many babies get no starch for nine, ten or even twelve
months, and this is well, for they do not need it. They grow and flourish best
without it.
Milk is an emulsion. It is made up
of numerous tiny globules floating in serum. The size of the globules varies,
but the average is said to be about 1/10,000 of an inch in diameter. These
globules are fatty bodies. There are other small bodies, containing protein and
fat, which have independent molecular movement. The milk is a living fluid.
When it is tampered with it immediately deteriorates. Without doubt, nature
intended that the milk should go directly from the mammary gland into the mouth
of the consumer, but this is not practicable when we take it away from the
calf. However, if we are to use sweet milk it is best to consume it as nearly
like it is in its natural state as possible.
It is quite common to drink milk
rapidly. This should not be done. Take a sip or a spoonful at a time and move
it about in the mouth until it is mixed with saliva. It is not necessary to
give it as much mouth preparation as is given to starchy food. If it is drunk rapidly like water large curds from in the stomach.
If it is insalivated it coagulates in smaller curds
and is more easily digested, for the digestive juices can tear down small soft
curds more easily than the large tough ones.
Milk should not form a part of any
meal when other food rich in protein is eaten. Our protein needs are small, and
it is easy to get too much. Whole wheat bread and milk contain all the
nourishment needed. On such a diet we can thrive indefinitely. This is
information, not a recommendation. The bread should be eaten either before or
after partaking of the milk. Do not break the bread into the milk. If this is
done, mastication will be slighted. Bread needs much mastication and insalivation. When liquid is taken with the bread, the
saliva does not flow so freely as when it is eaten dry.
Fruit and milk make a good
combination, but no starchy foods are to be taken in this meal. Take a glass of
milk, either sweet or sour, and what fruit is desired, insalivating
both the fruit and the milk thoroughly. If you have read that the combination
of fruit and milk has proved fatal, rest assured that those who made such
reports only looked at the surface, for other foods and other influences were
having their effects on the system. Many people die of food-poisoning and
apoplexy. These bad results are due to wrong eating covering a long period and
it is folly to blame the last meal. It would be queer if fruit and milk were
not occasionally a part of the last meal.
In winter, figs,
dates or raisins with milk make an excellent lunch or breakfast. These fruits take the place of bread, for though they
are not starchy, they contain an abundance of fruit sugar, which is more easily
digested than the starch. Starch must be converted into sugar before the system
can use it.
On hot days milk and acid fruit
make a satisfying meal. Many believe that milk and acid fruit should not be
taken in the same meal, because the acid curdles the milk. As we have already
seen, the milk must be curdled before it can be digested. If this step in
digestion is performed by the acid in the fruit no more harm is done than when
it is performed by the lactic acid bacteria. Fruit juices and milk do not
combine to form deadly poisons. If fruit and milk are eaten in moderation and
no other food is taken at that meal the results are good. However, if fruit,
milk, bread, meat, cake and pickles make up the meal, the results may be bad.
Such eating is very common. But do not blame the fruit and the milk when the
whole meal is wrong.
Likewise, if a hearty meal has
been eaten and before this has had time to digest a lunch is made of fruit and
milk, trouble may ensue. All the foods may be good, but a time must come when
the body will object to being overfed. In summertime much less food is needed
than during the cold months. Nevertheless, barring the Christmas holidays and
Thanksgiving, people overeat more in summer than at any other time of the year.
Picnics often degenerate into stuffing matches. We should expect many cases of
serious illness to follow them, and such is the case.
Sometimes the milk is so carelessly
handled that it becomes poisonous and at other times the fruit is tainted, but
generally bad combinations and overeating are the factors that cause trouble
when the fruit and milk combination is blamed.
Buttermilk and clabbered milk are
more easily digested by many than is the fresh milk. In
Those who have a tendency to be
bilious should use cream very sparingly. Bilious people always overeat, otherwise their livers would not be in rebellion.
The fat, in the form of cream, arouses decided protest on the part of
overburdened livers.
A theory has found its way into
dietetic literature, sometimes disguised as a truth, to the effect that boiled
or hot milk is absorbed directly into the blood stream without being digested.
This is contrary to everything we know about digestion and assimilation, and
although it is a fine enough theory it does not work out in practice. I have
seen bad results when nothing but a small amount of the hot milk was fed to
patients with weak digestive power. Perhaps others have had better results.
When the system demands a rest from food, nothing but water should be given.
Boiled or natural milk is then as bad as any other food, and worse than most,
for in the absence of digestive power it soon becomes a foul mass, swarming
with billions of bacteria. The system is compelled to absorb some of the
poisons given off by the micro-organisms and the results are disastrous.
Every food we take must be
modified by our bodies before entering the circulation, and milk is no
exception.
When milk is allowed to stand for
a while the sugar ferments, through the action of the lactic acid bacteria. The
sugar is turned into lactic acid, which combines with the casein and when this
process has continued for a certain length of time the result is clabbered milk
or sour milk. The length of time varies with the temperature and the care given
the milk. If milk remains sweet for a long time during warm weather, discharge
the milkman and patronize one whose product sours more quickly, for milk that
remains sweet has been subjected to treatment. All kinds of preservative
treatment cause deterioration. If extraordinary care is taken with the milk and
it is kept at a temperature of about forty-two degrees Fahrenheit, it may
remain sweet five or six weeks, provided it is not exposed to the air, but such
care is at present not practicable in commercial dairies. The milk contains
unorganized ferments which spoil it in time without exposure to bacterial
influences. These ferments cause digestion or decay of the milk.
Fresh butter is a palatable form
of fat, which digests easily. Like all other milk products, it must be kept
clean and cold, or it will soon spoil. Butter absorbs
other flavors quickly and should therefore not be placed near odorous
substances. It is best unsalted and in
Butter combines well with starches
and vegetables, in fact, it can be used in moderation
with any other food, when the body needs fat. Butter should not be used to cook
starches or proteins in. Greasy cooking should be banished from our kitchens.
Milk is a complex food, highly
organized, and therefore is easily injured or spoiled. The general rule is that
the more complex a food is, the more easily it spoils. It is rather difficult
at present to get wholesome milk enough to supply the people of our large
cities. When it is boiled, the milk keeps longer, but boiled milk is spoiled
milk. The fine flavor is lost, the casein, which is the principal protein of
milk, is toughened, the milk, which is normally a living liquid, is killed, the
chemical balance is lost, the organic salts being rendered partly inorganic.
Milk that is unfit to eat without being boiled is not fit to eat afterwards,
for the poisonous end products of bacterial life remain.
The milk is soured by the bacteria
it contains. The lactic acid bacteria are harmless. When there is a lack of
care and cleanliness, other bacteria get into the milk, and these are also
harmless to people in good health, and most of them are not injurious to sick
people. The bacteria (germs) do not cause disease, but when disease has been
established, they offer their kindly offices as scavengers. Bacteria thrive in
sick people, especially when they are fed when digestive power is lacking.
Boiling retards the souring of milk, but when fat and protein are boiled
together the protein becomes hard to digest. Milk is rich in both fat and
protein. Excessive heat turns the milk brown, the milk sugar being carameled.
Babies do not thrive on boiled
milk. They may look fat, but instead of having the desirable firmness of normal
children, they are puffy. Children fed on denatured milk fall victims to
diseases very easily, especially to diseases which are due to lack of organic
salts, such as rickets and malnutrition.
Pasteurization of milk is very
popular. This is objectionable for the same reasons that boiling is condemned,
though not to the same extent. Pasteurization is heating the milk to about 140
to 150 degrees Fahrenheit. This kills many of the bacteria, but many escape and when the milk is cooled off they begin to
multiply and flourish again. It is estimated that pasteurized milk contains
one-fourth as many bacteria as natural milk. So nothing is gained, and the milk
is partly devitalized. The advocates of pasteurization give statistics showing
that milk so treated has been instrumental in decreasing infant mortality. But
please bear in mind that previously a great deal of milk unfit for consumption
was fed to the babies. Those who pasteurize milk generally are careful enough
to see that they get a good product in the first place.
If we can’t get good milk we can
do without it, for it is not a necessary food, but we can get good milk if we
make the effort. If the milk is filthy, boiling or pasteurizing does not remove
the dirt. Gauthier says of pasteurization: "Sometimes it is heated up to
70 degrees (Centigrade) with pressure of carbonic acid. But even in this case
pasteurization does not destroy all germs, particularly those of tuberculosis, peptonizing bacteria of cowdung,
and the dust of houses and streets, etc."
Even boiling does not kill the
spores of bacteria unless it is continued until the milk is rendered entirely
unfit for food. To kill these spores it is necessary to boil the milk several
times. The spores are small round or oval bodies which form within the
bacterial envelope when these micro-organisms are subjected to unfavorable
conditions. The spores resist heat and cold that would kill almost any other
form of life. When conditions are favorable they develop into bacteria again.
After heating, the cream does not
rise so quickly nor does it separate so completely as
it does in natural milk. This is due to the toughening of the casein in the
milk.
Heating partly disorganizes the
delicately balanced salts contained in the milk. The result is that they can
not be utilized so easily and completely by the body, for the human organism
demands its food in an organic state, that is, in the condition built up by
vegetation or by animals. We may consume iron filings and remain anemic, in
fact, the effect the iron medication has is to ruin the teeth, digestive organs
and other parts of the body as a consequence. But if we partake of such foods
as apples, cabbage, lettuce and spinach, the necessary salt is taken into the
blood.
Heating milk also makes it
constipating. True, normal people can take boiled milk without becoming
constipated, but how many normal people are there? We are sorely enough
afflicted in this way now. Let us have a supply of natural milk or go without
it. It is not my desire to convey the impression that it does any harm to scald
or boil milk occasionally, but if done daily it does harm, especially to the
young. Scalded milk has its proper place in dietetics. Occasionally we find a
person who has persistent chronic diarrhea. If he is in condition to eat
anything, this annoying affliction is usually overcome in a reasonable time if
the patient will take boiled or scalded milk in moderation three times a day,
and nothing else except water.
How are we to obtain good milk? We
can do it by using common sense, care and cleanliness.
It is well to remember that there
are bacteria in all ordinary milk, and that if the
milk is from healthy cows and is kept clean and cold these bacteria are
harmless. Most of them are the lactic acid bacteria, which change the milk
sugar into acid. When the milk has attained a certain degree of acidity, the
lactic acid bacteria are unable to thrive and the souring process is slowed up
and finally stopped. Most of the other bacteria in milk perish when lactic acid
is formed. This is why stale sweet milk is often harmful, when the same kind of
milk allowed to sour can be taken with impunity.
If the milk is kept in a cold
place the bacteria multiply slowly. If it is kept in a warm place they increase
in numbers at a rate that is marvelous, and consequently the milk sours much
sooner. Even if the milk is kept cold, bacterial growth will soon take place,
but it will perhaps not be lactic acid bacteria. It may be a form that causes
the milk to become ropy and slimy or one that gives it a bad odor.
Bacteria are like other forms of
vegetation, such as grass, weeds, flowers and trees, in that some flourish best
under one condition and others under dissimilar conditions, and they struggle
one against the other for subsistence and existence. Like flowers there are
thousands of different forms of bacteria and they vary according to their food
and environment.
Peculiar odors in milk generally
come from certain kinds of food given to the cows, such as turnips; from
bacterial action; or from flavors absorbed from other foods or from odors in
the air. Milk should not be exposed to odorous substances, for it becomes
tainted very quickly. Sometimes yeast finds its way into milk and causes
decomposition of the sugar with the formation of carbon dioxide and alcohol.
A count of the bacteria in milk
often serves a good purpose, for it shows whether it is good and has had proper
care. The consumers have a right to demand milk low in bacteria, for if no
preservatives have been used, that means clean milk. If we could live in our
pristine state of beatific bliss, if such it was, we would not have to use milk
after childhood is past, but our present condition demands the use of easily
digested foods and to many milk is almost a necessity.
The milk in the udder of a healthy
cow is almost surely free from bacteria, but the moment it is exposed to the
air these little beings start to drop into the fluid.
The bacterial standards given by
various city health departments vary. Those who are mathematically inclined may
find the following figures interesting: In some great cities they allow 500,000
bacteria to the cubic centimeter of milk. A cubic centimeter contains about
twenty-five drops. In other words, they allow 20,000 bacteria per drop. This
may seem very lively milk, but these bacteria are so small that about 25,000 of
them laid end to end measure only about an inch, and it would take
17,000,000,000,000 of them to weigh an ounce, according to estimates. These are
the tiny vegetables we hear and read so much about, that we are warned against
and fear so much. Truly the pygmies are having their innings and making cowards
of men. The bacteria multiply by the simple process of growing longer and
splitting into two, fission, as it is called, and the process is so rapid that
within an hour or two after being formed a bacterium may be raising a family of
its own.
Some of the milk brought to the
cities contains as many as 15,000,000 bacteria per cubic centimeter, that is,
about 600,000 per drop. This milk is either very filthy or it has been poorly
cared for and should not be given to babies and young children. The filthiest
milk may contain several billion bacteria to the cubic centimeter.
By using care milk containing but
100, or even fewer, bacteria per drop can be produced. From the standpoint of
cleanliness this is excellent milk. Of course, the dairyman who takes pride
enough in his work to produce such milk will sell nothing but what is
first-class, and if he has business acumen he can always get more than the
market price for his product.
The talk about germs has been
overdone, but no one can deny that the study of bacteriology has made people
more careful about foods. The filthy dairies that were the rule a few years ago
are slowly being replaced by dairies that are comfortable, well lighted and
clean. Do not allow the germs to scare you, for if ordinary precautions are
taken no more of them will be present than are necessary, and they are
necessary. They thrive best in filth, and they are dangerous only to those who
live so that they have no resistance.
Wholesome milk can be produced
only by healthy animals. Bovine health can be secured by the same means as
human health. The cows must be properly fed and housed. They must have both
ventilation and light. They must not be unduly worried. If a nursing of an
angry mother’s milk is at times poisonous enough to kill a baby, you may be
sure that the milk from an abused, irritated and angry cow is also injurious.
If the animals are kept comfortable and happy they will do the best producing,
both in quality and quantity. It may sound far-fetched to some to advocate
keeping animals happy in order to get them to produce much and give quality
products, but it is good science and good sense. Happy cows give more and
better milk than the mistreated ones. The singing hens are the best layers.
Cows should have fresh green food
all the year, and this can be obtained in winter time by using silage. It is a
mistake to give cows too much of concentrated foods, such as oil meals and
grains. Cattle can not long remain well on exclusive rations of too heating and
stimulating foods. When fed improperly they soon fall prey to various diseases,
such as rheumatism and tuberculosis. It is the same with other domestic
animals. The horse when overfed on grain develops stiff joints. The hogs that
are compelled to live exclusively on concentrated, heating rations are liable
to die of cholera. Young turkeys that have nothing but corn
and wheat to eat die in great numbers from the disease known as blackhead.
It is the same law running all through nature, applying to the high and to the
low, that improper nourishment brings disease and death.
When cattle roam wild, the green
grasses (sundried in winter) are their principal
source of food. Man should be careful not to deviate too much, for forced
feeding is as harmful to animals as it is to man.
The following excellent
recommendations for the care of milk are given by Dr. Charles E. North of the
New York City Milk Commission:
"No coolers, aerators,
straining cloths or strainers should be used.
"The hot milk should be taken
to the creamery as soon as possible.
"The night’s milk should be
placed in spring or iced water higher than the milk on the inside of the can.
It should not be stirred, and the top of the can should be open a little way to
permit ventilation.
"The milking pails and cans
will be sterilized and dried at the creamery, and should be carefully protected
until they are used.
"Brush the udder and wipe with
a clean cloth; wash with clean water and dry with a clean towel.
"Whitewash the cow stable at
least twice yearly.
"Feed no dusty feed until
after milking.
"Remove all manure from cow
stable twice daily.
"Keep barnyard clean and have
manure pile at least 100 feet from the stable.
"Have all stable floors of
cement, properly drained.
"Have abundant windows in cowstables to permit sunlight to reach the floor.
"Arrange a proper system of
ventilation.
"Do not use milk from any
cows suspected of gargot or of any udder
inflammation. Such milk contains enormous numbers of bacteria.
"Brush and groom cows from
head to foot as horses are groomed.
"Use no dusty bedding; wood
shavings or sawdust give least dust.
"Use an abundance of ice in
water tank for cooling milk."
Perhaps some will take issue with
the doctor on the first paragraph of his recommendation. If straining cloths
are used they should be well rinsed in tepid water, washed and then boiled.
However, if his recommendations are carried out in letter and spirit no
straining is necessary.
Herr Klingelhofer
near
The cows are six and seven years
old and are milked for ten or twelve months and they are not bred during this
time. The first part of the milk drawn from each teat is not used, for that
part is not clean, containing dirt and bacteria.
This milk is practically free from
bacteria, for without adding preservatives it will remain sweet, for as long as
thirteen days. If ordinary milk fails to sour in two or three days it shows
that it has been treated.
According to the Country
Gentleman, it will cost from one cent and a quarter to one cent and
three-quarters extra per quart to produce clean milk. Healthy adults can take
milk teeming with bacteria without harm, but for babies it is best to have very
few or none in the milk. At
This is submitted to those who
advocate pasteurizing the milk. Denatured milk makes sickly babies. Clean
natural milk makes healthy babies. The extra cost of less than two cents a
quart is not prohibitive. Most fathers, no matter how poor, waste more than
that daily on tobacco and alcoholics. The extra cost would be more than saved
in lessened doctor bills, to say nothing of funeral expenses. The recompense
that comes from the satisfaction of having thriving, sturdy, healthy children
can not be figured in dollars and cents.
Dr. Robert Mond,
of
If the milk is clean, put into
clean containers by careful milkers and is then kept
cold until delivered, it will reach the consumers in good condition. Do not let
the fact that when you consume a glass of milk you are also engulfing some
millions of bacteria bother you, for bacteria are necessary to our existence.
If all the bacteria on earth should perish, it would also mean the end of the
human race.
Today the progressive farmer is
coming to the fore. He is a man who is justly proud of his work, so it will
probably not be long before all city people who desire clean milk can get it.
The milk cure consists in feeding
sick people on nothing but milk for varying periods. Generally the patient is
told to either take great quantities three or four times a day, or to take
smaller quantities perhaps every half hour. The milk cure has no special
virtue, except that it is a monotonous diet. The body soon rebels if forced to
subsist on an excessive amount of but one kind of food. The individual loses
his desire for food and even becomes nauseated. If the advocates of the milk
cure would prescribe milk in moderation, instead of in excess, they would have
better success. (It is fully as harmful to partake of too much milk as it is to
eat excessively of other foods.)
The benefit derived from the milk
cure comes from the simplicity, not from the milk. A grape cure, an orange cure
or a bread and milk cure would be as beneficial. The milk cure is ancient. It
was employed twenty-five centuries ago.
Clabbered milk: Clabbered milk or sour milk needs no special
preparation. Put the milk into an earthen or china dish. Do not use metal dishes,
for the lactic acid acts upon various metals. Cover the dish so as to keep
particles of matter in the air away, but the covering is not to be airtight.
Put the dish in a warm place, but not in the sun. Milk that sours in the sun or
in an air-tight bottle is generally of poor flavor. Clabbered milk is a good
food. It does not form big, tough curds in the stomach, it is easy to digest,
and the lactic acid helps to keep the alimentary tract sweet. The various forms
of milk may be used in similar combinations.
Buttermilk: The real buttermilk is what remains of the cream
after the fat has been removed by churning. It is slightly acid and has a
characteristic taste, to most people very agreeable. The flavor is different
from that of artificially made buttermilk. In composition it is almost like
whole milk, except that it contains very little fat.
Many people make buttermilk by
beating the clabbered milk thoroughly, until it becomes light. The buttermilk
made from sweet milk and the various brands of bacterial ferments obtainable at
the drug stores is all right. These ferments have as their basis the lactic
acid bacteria, and if the manufacturers wish to call their germs by other
names, such as Bacillus Bulgaricus, no harm is done.
It is unnecessary to add any of these ferments, for the milk clabbers about as
quickly without them.
Buttermilk is an excellent food.
The casein can be seen in fine flakes in the real buttermilk. Adults usually
digest buttermilk and clabbered milk more easily than the sweet milk. The
lactic acid seems to be quite beneficial. Metchnikoff
thought for a while that he had discovered how to ward off decay and old age by
means of the lactic acid bacteria in milk.
Milk can be clabbered quickly by
adding lemon juice to sweet milk.
Junket: Add rennet to milk and let it stand until it
thickens. The milk is not to be disturbed while coagulation takes place, for
agitation will cause a separation of the whey. The rennet can be bought at the
drug stores.
Whey contains milk sugar, some salts, and a little
albumin. It is easily digested, but not very nourishing. It is what is left of
the milk after the fat and almost all of the protein are removed.
Cottage cheese: This is sometimes called Dutch cheese or white
cheese. It is a delicious and nutritious dairy product that is easy to digest.
Put the clabbered milk in a muslin bag, hang the bag up and allow the milk to
lose its whey through drainage. In summer this bag must be kept in a cool
place. After draining, beat the curds. Then add enough clabbered milk to make
the curds soft when well beaten. A small amount of cream may also be added.
Cottage cheese made in this way is superior in flavor and digestibility to that
which has been scalded. No seasoning is needed. A little salt is allowable, but
sugar and pepper should not be used. Fruit and cottage cheese make a satisfying
as well as nutritious meal.
Delicious cottage cheese is also
made by using the whole clabbered milk. Hang it up to drain in a bag until it
has lost a part of its whey. Then beat it until the curds are rather small, but
not fine. No milk or cream is to be added to this, for it contains all the fat
that is in the whole milk. Do not drain this cheese so long that it becomes
dry.
Other cheeses: The various cheeses on the market are made principally
from ripened curds, with which more or less fat has been mixed. The ripening is
a form of decay, and it is no exaggeration to say that some of the very ripe
cheeses on the market are rotten. The flavors are due to ferments, molds and
bacteria, which split up the proteins and the fats.
The mild cheeses are generally
good and may be eaten with fruits or vegetables or with bread. Two or three
ounces are sufficient for the protein part of the meal, taking the place of
flesh. Use less if less is desired.
When cheese becomes very odorous
and ripe, no one with normal nose and palate will eat it. People who partake of
excessive amounts of meats or alcoholic beverages are often fond of these foul
cheeses. One perversion leads to another.
Cheese of good quality, eaten in
moderation, is a nutritious food, easily digested. Gauthier says of cheese:
"Indeed, this casein, which has the composition of muscular tissue,
scarcely produces during digestion either residue or toxins."
Because good
cheese is concentrated and of agreeable flavor, it is necessary to guard
against overeating. An excess of
rich cheese soon causes trouble with the liver or constipation or both.
Cheese should not be eaten in the
same meal with fish, meat, eggs, nuts or legumes, for such combining makes the
protein intake too great. There is nothing incompatible about such
combinations, but it is safest not to make them. The course dinners, ending up
with a savory cheese, crackers and coffee, are abominations. They are
health-destroyers. They lead to overeating. As nearly everybody overeats, and
because overeating is the greatest single factor in producing disease and
premature death, it is advisable not to eat cheese and other foods rich in
protein in the same meal. The greater the variety of food, the more surely the
diner will overeat.
The term, "full cream
cheese" is misleading, for cheeses are not made of whole cream. The cream
does not contain enough protein (casein) for the manufacture of cheese. Some
cheeses are made of skimmed milk. Others are made of milk which contains part,
or even all, of the cream. Some have cream added. The cheeses containing but a
moderate amount of fat are the best.
The popular Roquefort cheese is
made of a mixture of goat’s milk and sheep’s milk. The savor is due to
bacterial action and fat saponification, which result
in ammonia, glycerine, alcohol, fatty acids and other
chemicals in very small quantities.
The peculiar colorings which run
in streaks through some cheeses that are well ripened are due to molds,
bacteria and yeasts. Gentlemen who would discharge the
cook if a moldy piece of bread appeared on the table, eat decaying, moldy
cheese with relish.
The best cheese of all is cottage
cheese. People of normal taste will soon weary of the frequent consumption of
strong cheese, but they can take cottage cheese every other day with relish.
Occasionally put a few caraway seeds in it if this flavor is agreeable.
Cottage cheese may be eaten plain
or with bread, or with fruit or vegetables. It may be used as dressing both on
fruit and vegetable salads.
Cheese should play no part in the
alimentation of the sick, with the exception of cottage cheese, which may be
given to almost anyone who is in condition to eat anything. The other cheeses are
too concentrated for sick people. In acute disease nothing is to be fed.
Skimmed milk is about the same in composition as buttermilk. It is
inferior in flavor, but a good food. It is used a great deal in cooking. Milk
should not be used very much in cooking. When cooked it does not digest very
readily and it has a tendency to make other foods indigestible.
Sour cream or clabbered cream is best when it is taken from
clabbered milk. It may be used as dressing on fruits and salads. Sweet cream
will clabber, but it is not as delicious as when it clabbers on the milk.
Clotted cream is made by putting the milk aside in pans in a cool
place until the cream rises. Then, without disturbing the cream, scald the
milk. Put the pan aside until the contents are cold and remove the cream, which
has a rich, agreeable flavor. This may be used as a dressing.
Whipped cream and ice cream are so
familiar that they hardly need comment. Cream is such a rich food that it must
be eaten in moderation. Otherwise it will cause discomfort and disease. Ice
cream is made of milk and cream, in varying proportions, flavored to taste and
frozen. It is not necessary to add eggs and cornstarch. If eaten slowly it is a
good food, but taken in too large quantities and too rapidly it may cause digestive
troubles. It is not best to chill the stomach. Those with weak digestion should
be very careful not to do so.
Buttermilk is sometimes flavored
and frozen. This ice is easy to digest. Some doctors recommend this dish to
their convalescents. It is an agreeable change, and can be eaten by many who
are unable to take care of the rich ice cream.
CHAPTER XIX.
MENUS.
For a balanced dietary we need
some building food, protein; some force food, starch, sugar and fat; some of
the mineral salts in organic form, best obtained from raw fruits and
vegetables; and a medium in which the foods can be dissolved, water.
We need a replenishment of these
food stuffs at intervals, but it is not necessary to take all of them at the
same meal, or even during the same day. Those who believe that all alimentary
principles must enter into every meal must necessarily injure themselves
through too complex eating. In talking of these alimentary principles,
reference is made to them only when they are present in appreciable quantities.
To have the subject better in
hand, let us again classify the most important foods:
Flesh foods, which are rich in
protein.
Nuts, which contain considerable
protein and fat.
Milk and cheese,
which contain much protein.
Eggs, taken
principally for their protein.
Cereals, the
most important contents being starches.
Tubers,
containing much starch.
Legumes, rich in
protein and starch.
Fresh fruits,
well flavored and high in salt contents.
Sweet fruits,
containing much fruit sugar.
Succulent
vegetables, chiefly valuable because of salts and juices.
Fats and oils, no matter what
their source, are concentrated foods which furnish heat and energy when burned
in the body.
When people are free and active in
the fresh air they can eat in a way that would soon ruin the digestive powers
of those who lead more artificial lives. It is a well known fact that we can go
hunting, fishing, tramping or picnicking and eat mixtures and quantities of
foods that would ordinarily give us discomfort. The freedom and activity, the
change and the better state of mind give greater digestive power.
Those who wish to live their best
must pay some attention to the combination of food. It is true that very
moderate people, those who take no more food than the body demands, can combine
about as they please. These moderate people do not care to mix their foods
much. They are satisfied with very plain fare. Much as we dislike to acknowledge the fact, nearly all of us take too much
food, even those who most strongly preach moderation. By combining properly
much of the harmful effect of overeating can be overcome.
FRUITARIANS.
I class as fruitarians those who
eat only cereals, fruits and nuts. This may not be a correct definition, but
after reading much literature on dietetics it is the best I can do. Their
combinations should present no difficulties.
They should take cereals once or
twice a day; nuts once or twice a day; fruit once a day in winter and once or
twice a day in summer. The winter fruit should be sweet part of the time. In
summer it can be the juicy fruit and berries at all times.
The fruitarians should be careful
to avoid the habitual combination of acid fruits with their cereals.
One meal a day can be made of one
or two varieties of fruit and nothing else. Nuts may be added to the fruit at
times.
Another meal may be made of some
cereal product with nut butter or some kind of vegetable oil.
A third meal may be some form of
sweet fruit, with which may be eaten either bread or nuts, or better still,
combine one sweet fruit with an acid one.
Most people would consider such a
diet very limited, but it is easy to thrive on it, and it is not a tiresome
one. There are so many varieties of fruits, nuts and cereals that it is easy to
get variety. These foods do not become monotonous when taken in proper amounts.
On such a diet it does not make much difference which meal is breakfast, lunch
or dinner. The rule should be to take the heartiest meal after the heavy work
is done, for hearty meals do not digest well if either mind or body is hard at
work.
It is not difficult to get all the
food necessary in two meals, but inasmuch as the three meal
a day plan is prevalent the menus here given include that number of meals.
Breakfast: Apples, baked or raw.
Lunch: Brown rice and raisins.
Dinner: Whole wheat zwieback with
nut butter.
Breakfast:
Lunch: Pecans and figs.
Dinner: Bread made of rye or whole
wheat flour, with nut butter or olive oil.
Breakfast: Any kind of berries.
Lunch: Dates.
Dinner: Whole wheat bread, with or
without oil, Brazil nuts.
These combinations are indeed
simple, but these foods are very nourishing and most of them concentrated, so
it is best not to mix too much. They are natural foods, which digest easily
when taken in moderation, but if eaten to excess they soon produce trouble.
It is no hardship to live on
simple combinations. We have so much food that we have fallen into the bad
habit of partaking of too great variety at a meal. The fact is that those who
combine simply enjoy their foods more than those who coax their appetite with
too great variety. There is no physical hardship connected with simple eating,
and as soon as the mind is made up to it, neither is there any mental hardship.
VEGETARIANS.
It is difficult to give an
acceptable definition for vegetarianism. For a working basis we shall take it
for granted that those are vegetarians who reject flesh foods. Those who wish
can also reject dairy products and eggs. It is largely a matter of satisfying
the mind.
The chief trouble with the
vegetarians is that they believe that the fact that they abstain from flesh
will bring them health. So they combine all kinds of foods and take several
kinds of starches and fruits at the same meal. The consequence is that they
soon get an acid condition of the digestive organs and a great deal of
fermentation. Among vegetarians, prolapsus of the
stomach and bowels is quite common, and this is due to gas pressure displacing
the organs.
Their foods are all right, but
their combinations, as a rule, are bad. The various vegetarian roasts, composed of nuts, cereals, legumes and succulent
vegetables are hard to digest. It would be much better for them not to make
such dishes.
A few suggestions for vegetarian
combining follow:
Breakfast: Berries and a glass of
milk.
Lunch: Baked potatoes and lettuce
with oil.
Dinner: Nuts, cooked succulent
vegetables, one or two varieties, sliced tomatoes.
Breakfast: Cottage cheese and
oranges.
Lunch: Nuts and raisins.
Dinner: Whole wheat bread, stewed
onions, butter, salad of lettuce and celery.
Breakfast: Cantaloupe.
Lunch: Buttermilk, bread and
butter.
Dinner: Nuts, stewed succulent
vegetables, lettuce and sliced tomatoes, with or without oil.
Breakfast: Boiled brown rice with
raisins and milk.
Lunch: Grapes.
Dinner: Cooked lentils or baked
beans, lettuce and celery.
OMNIVOROUS PEOPLE.
In this country, most people are
omnivorous. The food is plentiful and people believe in generous living. They
put upon their tables at each meal enough variety for a whole day and the
custom is to eat some of each. Some breakfasts are heavy enough for dinners.
Three heavy meals a day are common. Some can eat this way for years and be in
condition to work most of the time, but they are never 100 per cent. efficient. They are never as able as they could be. Besides,
they have their times of illness and grow old while they should be young. They
generally die while they should be in their prime, leaving their friends and
families to mourn them when they ought to be at their best. They are worn out
by their food supply, plus other conventional bad habits.
One of the best plans that has been proposed for omnivorous people is that which has
been worked out by Dr. J. H. Tilden. Its skeleton is, fruit once a day, starchy
food once a day, flesh or other protein with succulent vegetables once a day. I
shall make up menus for a few days based on this plan:
Breakfast: Baked apples, a glass of
milk.
Lunch: Boiled rice with butter.
Dinner: Roast mutton, spinach and
carrots, salad of raw vegetables.
Breakfast: Cantaloupe.
Lunch: Biscuits or toast with
butter, buttermilk.
Dinner: Pecans, two stewed
succulent vegetables, salad of lettuce, tomatoes and cucumbers, dressing.
Breakfast: Peaches, cottage
cheese.
Lunch: Baked potatoes, butter, lettuce.
Dinner: Fresh fish baked, liberal
helping of one, two or three of the raw salad vegetables.
Breakfast: Shredded wheat or
puffed wheat sprinkled with melted butter, glass of milk.
Lunch: Watermelon.
Dinner: Roast beef, boiled
cabbage, stewed onions, butter dressing, sliced tomatoes with salt and oil.
The doctor allows considerable
dessert. That generally goes with the dinner.
It is nonsense to write, "So
and so shalt thou eat and not otherwise." The menus here given simply serve as suggestions. Where one
succulent vegetable is mentioned another may be substituted. One cereal may be
substituted for another. One juicy fruit for another. One sweet fruit for another. One legume
for another. One food rich in protein for another.
In combining food the principal
things to remember are:
Use only a few foods at a meal;
use only one hearty, concentrated food in a meal, as a rule, with the exception
that various fats and oils in moderation are allowable as dressings for fruits,
vegetables and starches; that much fat or oil retards the digestion of the rest
of the food; that the habitual combining of acid food with foods heavy in
starch is a trouble-maker; that concentrated starchy foods should be taken not
to exceed twice a day; that the heating, stimulating foods rich in protein,
which include nearly all meats, should be taken only once a day in winter, and
less in summer; that either raw fruit or raw vegetables should be a part of the
daily food intake, because the salts they contain are essential to health; that
fats should be used sparingly in summer, but more freely in winter; that juicy
fruits are to be used liberally in summer and sparingly in winter, when the sweet
fruits are to take their place a part of the time.
The dried sweet fruits are quite
different from the fresh juicy ones. The former serve more the purpose of the
starches than that of fruits. They are rich in sugar, which produces heat and
energy. The same is true of the banana, which is about one-fifth sugar. It is
not as sweet as would be expected from this fact. Some sugars are sweeter than
others. This you can easily verify by tasting some milk sugar and then taking
the same amount of commercial sugar made of cane or beets.
The food need in summer is
surprisingly small, so small that the average person will scarcely believe it.
Some writers on dietetics advise eating as much in summer as in winter. How
they can do so it is difficult to understand, for reason tells us that in
summertime practically no food is needed for heating purposes, and that is how
most of the food is used. A little experience and experiment show that reason
is right. Nature herself confirms this fact, for at the tropics she has made it
easy for man to subsist on fruits, while in the polar regions
she furnishes him the most heating of all foods, fats.
Because fats are so concentrated
it is very easy to take too much of them. An ounce of butter contains as much
nourishment as about twenty-five ounces of watermelon. Those who simplify their
cooking and their combining and partake of food in moderation are repaid many
times over in improved health. It is necessary to supply good building material
in proper form if we would have health.
CHAPTER XX.
DRINK.
There is but one real beverage and
that is water. The other so-called beverages are foods, stimulants or
sedatives. Milk is a rich food, one glass having as much food value as two
eggs. Coffee, tea, chocolate and cocoa are stimulants, with sedative
after-effects. Their food value depends largely on the amount of milk, cream
and sugar put into them. Chocolate and cocoa are both drugs and foods. Alcohol
is a stimulant at first, afterwards a sedative, and at all times an anesthetic.
When we think of drinking for the
sake of supplying the bodily need of fluid, we should think of water and
nothing else. If other liquids are taken, they should be taken as foods or
drugs.
Water is the best solvent known.
The alchemists of old spent much time and energy trying to find the universal
solvent, believing that thereafter it would be easy to discover a method of
making base metals noble. But they never found anything better than water.
Water is the compound that in its various forms does most to change the earth
upon which we live, and it is more necessary for the continuation of life than
anything else except air.
Pure water does not exist in
nature, that is, we have never found a compound of the composition H2O. Water
always contains other matter. The various salts are dissolved in it and it
absorbs gases. The nearest we come to pure water is distilled. Pure water is an
unsatisfied compound, and as soon as it is exposed it begins to absorb gases
and take up salts and organic matter.
Pure water differs from clean
water. Clean or potable water is a compound which contains a moderate amount of
salts, but very little of organic matter. Bacteria should be practically
absent. Water that contains much of nitrogenous substances is unfit to use.
If the water is very hard, heavily
loaded with salts, it should not be used extensively as a drink, for if too
much of earthy and mineral matter is taken into the system, the body is unable
to get rid of all of them. The result is a tendency for deposits to form in the
body. In places where the water is excessively charged with lime it has been
noticed that the bones harden too early, which prevents full development of the
body. If the bones of the skull are involved, it means that there will not be
room enough for the brain. Such diseases are rare in this country, but in parts
of
People who partake of an excessive
amount of various salts can perhaps drink distilled water to advantage, but
those who take but a normal amount of the salts in their foods should have
natural water.
Water forms three-fourths of the
human body, more or less. It is needed in every process that goes on within the
body. "To be dry is to die." Water keeps the various vital fluids in
solution so that they can perform their function. Without water there would be
no sense of taste, no digestion, no absorption of food, no excretion of debris,
and hence no life. The water is the vehicle through which the nutritive
elements are distributed to the billions of cells of the body, and it is also
the vehicle which carries the waste to the various excretory organs.
We can live several weeks without
food, but only a few days without water.
Hot water and ice-cold water are
both irritants. Water may be taken either warm or cool. It is best to avoid the
extremes.
The amount of water needed each
twenty-four hours varies according to circumstances. Two quarts is a favorite
prescription. Those who eat freely of succulent fruits and vegetables do not
need as much as those who live more on dry foods. Salt in excess calls for an
abnormal amount of water, for salt is a diuretic, robbing the tissues of their
fluids and consequently more water has to be taken to keep up the equilibrium.
Naturally, more water is required
when the weather is hot than when it is cool. On hot days warm water is more
satisfying and quenches thirst more quickly than ice water. Warm water also stimulates
kidney action, which is often sluggish in summer. Ice water is the least
satisfactory of all, for the more one drinks the more
he wants.
A normal body calls for what water
it needs, and no more. An abnormal body is no guide for either the amount of
food or drink necessary. Many people do not like the taste of water, especially
in the morning. This means that the body is diseased. To a normal person cool
water is always agreeable when it is needed, and it is needed in the morning.
People with natural taste do not care for ice water, but other water is
relished.
The common habit of drinking with
meals is a mistake. Man is the only animal that does this, and he has to pay
dearly for such errors. Taking a bite of food and washing it down with fluid lead
to undermastication and overeating, and then the body
suffers from autointoxication. A mouthful of food followed by a swallow of
liquid forces the contents of the mouth into the stomach before the saliva has
the opportunity to act.
The best way is to drink one or
two glasses of water in the morning before breakfast. Partake of the breakfast,
and all other meals, without taking any liquid. Sometimes there is a desire for
a drink immediately after the meal is finished. If so, take some water slowly.
If it is taken slowly a little will satisfy. If it is gulped down it may be
necessary to take one or two glasses of water before being satisfied.
Those who have a tendency to drink
too much during warm weather will find very slow drinking helpful in correcting
it. If there is any digestive weakness, the liquid taken immediately after a
meal should be warm and should not exceed a cupful. Those with robust digestion
may take cool water.
Cold water chills the stomach.
Digestion will not take place until the stomach has reached the temperature of
about one hundred degrees Fahrenheit again, and if the stomach contents are
chilled repeatedly the tendency is strong for the food to ferment
pathologically, instead of being properly digested. For this reason it is not
well to drink while there is anything left in the stomach to digest. As stomach
digestion generally takes two or three hours at least, it is well to wait this
long before taking water after finishing a meal, and then drink
all that is desired until within thirty minutes of taking the next meal. If the
thirst should become very insistent before two or three hours have elapsed
since eating, take warm water. Those who eat food simply prepared and
moderately seasoned are not troubled much with excessive thirst.
Two quarts of water daily should
be sufficient for the adults under ordinary conditions. Here, as in eating, no
exact amount will fit everybody. Make a habit of drinking at least a glass of
water before breakfast, cleaning the teeth and rinsing the mouth before
swallowing any, and then take what water the body asks for during the rest of
the day. Taking too much water is not as injurious as overeating, but waterlogging the body has a weakening effect.
To drink with the meals is
customary, not because it is necessary, but because we have a number of drinks
which appeal to many people. Water is the drink par excellence.
A food-beverage that is used by
many is cambric tea, which is made of hot water, one-third or one-fourth of
milk and a little sweetening. Children generally like this on account of the
sweetness. It may be taken with any meal, when fluid is needed, but the amount
should be limited to a cupful. It is not well to dilute the digestive juices
too much.
The water taken in the morning
helps to start the body to cleanse itself. Water drinking is a great aid in
overcoming constipation. Constipated people generally overeat. Less food and
more water will prove helpful in overcoming the condition.
Unfortunately for the race, we
have accustomed ourselves to partake of beverages containing injurious,
poisonous substances. Inasmuch as this is the place to discuss the drugs
contained in coffee and tea, I shall take the liberty of dwelling upon other
habit-forming substances in the same chapter. They are all a part of the drug
addictions of the race. For scientific discussion of these various substances I
refer you to technical works. In this chapter will be found
only a discussion of their relation to people’s welfare, that is, to health and
efficiency.
Coffee, tea and chocolate contain
a poisonous alkaloid which is generally called caffeine. The theine in tea and the theobromine
in cocoa are so similar to caffeine that chemists can not differentiate them.
These drinks when first taken cause a gentle stimulation under which more work
can be done than ordinarily, but this is followed by a reaction, and then the
powers of body and mind wane so much that the average output of work is less
than when the body is not stimulated. The temporary apparently beneficial
effect is more than offset by the reaction and therefore partaking of these
beverages makes people inefficient. Coffee is very hard on the nerves, causing
irritation, which is always followed by premature physical degeneration.
Experiments of late indicate that
children who use coffee do not come up to the physical and mental standard of
those who abstain. The effect on the adults is not so marked because adults are
more stable than children.
Those who are not used to coffee
will be unable to sleep for several hours after partaking of a cup. Some people
drink so much of it that they become accustomed to it.
Coffee is not generally looked
upon as one of the habit-forming drugs, but it is. However, of all the drugs
which create a craving in the system for a repetition of the dose, coffee makes
the lightest fetters. It is surprising how often health-seekers inform the
adviser that they "can not get along without coffee." If they would
take a cup a few times a year, it would do no harm, but the daily use is
harmful to all, even if they feel no bad effects and make it "very
weak," which is a favorite statement of the women.
Smoking, drinking beer and
drinking coffee have a tendency to overcome constipation in those who are not
accustomed to these things, but their action can not be depended upon for any
length of time and the cure is worse than the disease.
Tea drinking has much the same
effect as coffee drinking, except that it is decidedly constipating. Perhaps
this is because there is considerable of the astringent tannin in the tea
leaves.
Chocolate is a valuable food.
Those who eat of other aliments in moderation may partake of chocolate without
harm, but if chocolate is used in addition to an excess of other food, the
results are bad. The chocolate is so rich that it soon overburdens some of the
organs of digestion, especially the liver. The Swiss consume much of this food
and it is valuable in cases where it is necessary to carry concentrated
rations.
Alcohol in some form seems to have
been consumed by even very primitive people as far back as history goes. The
Bible records an early case of intoxication from wine, and beer was brewed by
the ancient Egyptians. So much has been consumed that some people have a
subconscious craving for it. There are cases on record where the very first
drink caused an uncontrollable demand for the drug. Fortunately these cases are
very rare.
Alcohol is really not a stimulant,
though it gives a feeling of glow, warmth and well-being at first, but this is
followed by a great lowering of physical power, which gives rise to
disagreeable sensations. Then the drinker needs more alcohol to stimulate him
again. Then there is another depression with renewed demand: There is no end to
the craving for the drug once it has mastered the individual. The lungs, heart, digestive organs, muscles, in fact, every structure
in the body loses working capacity. Alcohol seems to have a special
affinity for nervous tissue.
A glass of beer or wine taken
daily is no more harmful than a cup of coffee per day, but the coffee drinker
does not make of himself such a public nuisance and menace as the man often
does who drinks alcohol to excess.
Formerly it was respectable to
drink. Some of our most noted public men were drunkards. Now a drunkard could
not maintain himself in a prominent public position very long. To drink like a
gentleman was no disgrace. Now real gentlemen do not get drunk.
In backward
It is very difficult to prove the
harm done by excessive drinking of tea and coffee, also by the use of much
tobacco, even if we do know that it is so. Everyone knows something about the
deleterious effect of alcohol upon the consumer. Solomon wrote: "Wine is a
mocker, strong drink is raging, and whosoever is deceived thereby is not wise.
Who hath wounds without cause? Who hath redness of eyes?"
Alcohol permanently impairs both
body and mind. Depending on how much is taken, it may cause various ills,
ranging from inflammation of the stomach to insanity. It reduces the power of
the mind to concentrate and it diminishes the ability of the muscles to work.
It reduces the resistance of the body and shortens life. Its first effect is to
lull the higher faculties to sleep.
Most drunkards do not recover from
their disease, for drunkenness is a disease. The various drugs given to cure
the afflictions are delusions. Strengthening the body, mind and the will and
instilling higher ideals are the best methods of cure. Suggestive therapeutics, and the awakening of a strong resolve for a
better life are powerful aids. Proper feeding should not be overlooked, for bad
habits do not flourish in a healthy body.
Civilization necessitates
self-control and considerable self-denial. Those who go in the line of least
resistance are on the road to destruction. It is often necessary to overcome
habits which produce temporary gratification of the senses.
According to
Warden Tynan of the
More and more the employers of
labor will realize that the use of alcohol decreases the reliability and worth
of the worker. Many will take steps like the following:
"In formal recognition of the
fact, established beyond dispute by the tests of the new psychology, that
industrial efficiency decreases with indulgence in alcohol and is increased by
abstinence from it, the managers of a manufacturing establishment in
"Unlike many railways and
some other corporations, they do not forbid their employees to drink, but they
offer 10 per cent. advance in wages to all who will
take and keep—the teetotaler’s pledge. Incidentally, a breaking of the promise
will mean a permanent severance of relations, but there is no emphasizing of
that point, it being confidently expected that the advantage of perfect
sobriety will be as well realized on one side as on the other."
Business has during the past two
centuries been the great civilizer, the great moral teacher. It has found that
honesty and righteousness pay and that injustice is folly. Business has led the
way to the acceptance of a new ethics, and new morals.
What has been said about alcohol
applies to tobacco in a much smaller degree. The use of tobacco seems to lead
to the use of alcohol. It retards the development of children. It is surely one
of the causes of various diseases. Tobacco heart, sore throat and indigestion
are well known to physicians.
Tobacco contains one of the
deadliest of poisons known. One-sixteenth of a grain of nicotine may prove
fatal. The reason there are so few deaths from acute tobacco poisoning is that
but very little of the nicotine is absorbed.
Men who chew tobacco make
themselves disagreeable to others. Smoking of cigarettes is to be condemned not
only because it poisons the body, but causes inattention and inability to
concentrate on the part of the smoker, as well. Every little while he feels the
desire to take a smoke, and if smoking is forbidden he devises means of getting
away. He robs his employer of time for which he is paid and injures himself.
The ability to work is decreased
by indulgence in smoking. Recent experiments show that for a short time there
is increased activity after a smoke, but the following depression is greater
than the stimulation, so there is an actual loss.
A few years ago, according to Mr.
Wilson, who was then Secretary of Agriculture, there were about 4,000,000 drug
addicts or "dope fiends" in the
It is well to bear in mind that
all are not possessed of strong enough will power to resist their cravings and
that some take to cocaine when they can not get liquor. Cocaine is far worse
than alcohol.
People should be very careful
about taking patent medicines. There is no excuse for taking them. The most
popular ones have as their basis one of the habit-forming drugs.
Most of the soothing syrups
contain opium in some form. To give babies opiates is a grave error, to speak
mildly. It weakens the child, may lay the foundation for a deadly habit later
in life, and often an overdose kills outright. Well informed mothers avoid such
drugs and keep their children reasonably quiet by means of proper care.
Many of the remedies for nasal
catarrh and hay fever contain much cocaine. Cocaine is an astringent and a
painkiller and people mistake the temporary lessening of discharge from the
nose and disappearance of pain for curative effects. But there is nothing
curative about it. In a short time the mucous membrane relaxes again and then
the discharge is re-established. The nerves which were put out of commission
resume their function and then the pain reappears.
Opium or one of its derivatives is
generally present in the patent medicines given for coughs. Opium is also an
astringent and will suppress secretions, but this is not a cure. Excessive
secretions are an indication that the body is surcharged with poison and food.
Let them escape and then live so that there will be internal cleanliness and
then there will be no more coughs and colds.
The unfortunate people who get
into the habit of using these drugs degenerate physically, mentally and
morally. They need more and more of their drug to produce the desired effect
until they at last take enough daily to kill several normal men. Sometimes they
are able to keep everybody in ignorance of what they are doing for years. They
develop slyness and secretiveness. They become very suspicious. They are nearly
always untruthful, and those who deal with them are surprised and wonder why
those who used to be open and above-board now are furtive and dishonest. They
often lie when there is not the slightest excuse for it. The moral disintegration
is often the first sign noticed.
After habitually using any of
these drugs for a while the body demands the continuation and if the victim is
deprived of his accustomed portion there will be a collapse with intense
suffering. Every tortured nerve in the body seems to call out for the drug. The
victim will do anything to get his drug. He will lie, steal, and he may even
attack those who are caring for him. For the time being he is insane.
Many professional men use cocaine.
It is a favorite with writers. It often shows in their work. Those who write
under the inspiration of this drug often do some good work, but they are unable
to keep to their subject. Their writings lack order. We have enough of such
writings to have them classified as "cocaine literature."
If there are 4,000,000, or even
fewer, of these people in our land, it is a serious problem, for every one is a
degenerate, to a certain degree. If the medical profession and the druggists
would co-operate it would be easy enough to prevent the growth of a new crop of
dope fiends. Of course, people would have to stop taking patent medicines,
which often start the victims on the road to degeneration. Then the physicians
should stop prescribing habit-forming drugs, as well as all other drugs, and
teach the people that physical, mental and moral salvation come through right
living and right thinking.
Unfortunately the medical
profession is careless and is responsible for the existence of many of the drug
addicts. A patient has a severe pain. What is the easiest way to satisfy him? To give a hypodermic injection of some opiate. The patient,
not realizing the danger, demands a pain-killer every time he suffers. He soon
learns what he is getting and then he goes to the drug store and outfits
himself with a hypodermic outfit and drugs, and the first thing he knows he is
a slave, in bondage for life. This is no exaggeration. There are hundreds of
thousands of victims to the drug habit who trace their downfall to the
treatment received at the hands of reputable physicians, who do not look upon
their practice with the horror it should inspire because it is so common.
Doctors do not always bury their mistakes. Some of them walk about for years.
In spite of laws against the sale
of various drugs, they can be obtained. There are doctors and druggists of easy
conscience who are very accommodating, for a price.
There is no legitimate need for
the use of one-hundredth of the amount of these drugs that is now consumed. A
local injection of cocaine for a minor operation is justifiable, but none of
the habit-forming drugs should be used in ordinary practice to kill pain, for
the proper application of water in conjunction with right
living will do it better and there are no evil after effects. Massage is
often sufficient.
To show a little more clearly how
some people become addicted to drugs, let us consider one of the latest,
heroin: A few years ago this drug, which is an opium derivative, was
practically unknown. It is much stronger than morphine and consequently the
effect can be obtained more quickly by means of a smaller dose. Physicians
thought at first that it was not a habit-forming drug, for they could use it
over a longer period of time than they could employ morphine, without
establishing the craving and the habit. So they began to prescribe heroin
instead of morphine, and many a morphine addict was advised to substitute
heroin. All went well for a short while, until the victims found that they were
enslaved by a drug that was even worse than morphine. Now, thanks chiefly to
the medical profession, it is estimated that we have in our land several
hundred thousand heroin addicts. Sallow of face, gaunt of figure, looking upon
the world through pin-point pupils, with all of life’s beauty, hope and joy
gone, they are marching to premature death.
The medical profession furnishes
more than its proportion of drug addicts. They know the danger of the drugs,
but familiarity breeds contempt. If the public but knew how many of their
medical advisers, who should always be clear-minded, are befuddled by drugs,
there would be a great awakening. One eminent physician who has now been in
practice about forty-five years and has had much experience with drug addicts, has
said that according to his observations, about one physician in four contracts
the drug habit. I believe this is exaggerated, but I am acquainted with a
number of physicians who are addicts.
Physicians who smoke do not
condemn the practice. Those who drink are likely to prescribe beer and wine for
their patients. Those who are addicted to drugs use them too liberally in their
practice.
Those who have watched the effects
of the various drugs, from coffee to heroin, must condemn their use. It is true
that an occasional cup of coffee or tea, a glass of wine or beer does no harm.
A cigarette a week would not hurt a boy, nor would on occasional cigar harm a
man. But how many people are willing to indulge occasionally? The rule is that
they indulge not only daily, but several times a day, and the results are bad.
One bad habit leads to another, and the time always comes when it is a choice
between disease and early death on one hand, and the giving up of the bad
habits on the other, and when this time comes the bonds of habits are often so
strong that the victim is unable to break them.
I realize that knowledge will not
always keep people out of temptation and that some individuals will take the
broad way that leads to destruction in spite of anything that may be said.
Youth is impatient of restraint and ever anxious for new experiences. Regarding
this serious matter of destructive drug use, much could be done by teaching
people their place in society: That is, what they owe to themselves, their
families and the public in general. In other words, teach the young people the
higher selfishness, part of which consists of considerable self-control,
self-denial and self-respect.
Drugs are too easy to obtain
today. Some day people will be so enlightened that they will not allow
themselves to be medicated. This is the trend of the times. Until such a time
comes, society should protect itself by making it very difficult to get any of
the habit-forming drugs. If necessary, the free hand of the physician should be
stayed. Much of the confidence blindly given him is misplaced.
CHAPTER XXI.
CARE OF THE SKIN.
The skin is neglected and abused.
Very few realize how important it is to give this organ the necessary
attention. If we were living today as our ancestors doubtless lived, we could
neglect the skin, as they did. They wore little or no clothing. The skin, which
formerly was very hairy, served as protection. It was exposed to the elements,
which toughened it and kept it active.
Today most people give the skin
too great protection, and thus weaken it. The result is that it degenerates and
partly loses its function with consequent detriment to the individual’s health.
A normal skin has a very soft
feel, imparting to the fingers a pleasant, vital sensation. It either has color
or suggests color. An abnormal skin pleases neither the sense of seeing nor
feeling. It may feel inert or it may be inflamed.
The skin is a beautiful and
complex structure. It is made up of an outer layer called the epidermis and an
inner layer, the true skin or corium, which rests upon a subcutaneous layer,
composed principally of fat and connective tissue.
The epidermis is divided into four
layers. It has no blood-vessels and no nerves, but is nourished by lymph which
escapes from the vessels deeper in the skin. It is simply protective in nature.
The true skin is made up of two
indistinct layers, which harbor a vast multitude of nerves, blood-vessels and
lymph-vessels.
In the skin there are two kinds of
glands, the sebaceous and the sweat glands. The sebaceous glands are, as a
general rule, to be found in greatest numbers on the hairiest parts of the body
and are absent from the palms of the hands and the soles of the feet. They
throw off a secretion known as sebum, which is made up principally of dead cells
that have undergone fatty degeneration and of other debris. The sebum serves as
lubricant. It is generally discharged near or at the shaft of a hair.
The sweat glands discharge on the
average from one and one-half to two pounds of perspiration per day, more in
hot weather and much less when it is cool. They are distributed over the whole
external surface of the body. According to Krause there are almost 2,400,000 of
them. They carry off water and carbonic acid gas chiefly.
The functions of the skin are: To protect
the underlying structures; to regulate the heat; to serve as an organ of
respiration; to serve as an organ of touch and thermal sensation; to secrete
and eliminate various substances from the body; to absorb.
The heat regulation is quite
automatic. When the external temperature is high there is a relaxation of the
skin. The pores open, the perspiration goes to the surface and evaporates, thus
cooling the body. When the surface is cool the skin contracts, closing the
pores and conserving the heat. Radiation always takes place, except when the
temperature is very high.
The sensation of touch and the
ability to feel heat and cold protect us from untold numbers of dangers. They
are a part of the equipment which enables us to adjust our selves to our environment.
The secretions and excretions are
perspiration and sebum. These contain water, carbonic acid, urea, buturic acid, formic acid, acetic acid, salts, the chief
being sodium chloride, and many other substances.
The respiratory function consists
in the absorption of a small amount of oxygen and the giving off of some
carbonic acid.
A small amount of water can be
absorbed by the skin. Oils can also be absorbed. In case of malnutrition in
children, olive-oil rubs are often helpful. This absorptive function is taken
advantage of by physicians who rub various medicaments into the skin. Mercury
enough to produce salivation can be absorbed in this way.
From the above it will be seen
that the skin is not only complex in structure, but has many functions. It is impossible
to have perfect health without a good skin. Under civilized conditions a
healthy skin can not be had without giving it some care. The average person has
a skin that shows lack of care. Fortunately, but little care is needed.
A bath should be taken often
enough to ensure cleanliness. Warm water and soap need not be used more than
once or twice a week under ordinary conditions. If the soap causes itching, it
is well to use a small amount of olive oil on the body afterwards, rubbing it
in thoroughly, and going over the body with a soft cloth after the oil rub,
thus removing the oil which would otherwise soil the clothes. If the skin is
not kept clean, the millions of pores are liable to be partly stopped up, which
results in the retention of a part of the excretory matter within the skin,
where it may cause enough irritation to produce some form of cutaneous disorder, or the skin may through disuse become
so inactive that too much work is thrown upon the other excretory organs, which
may also become diseased from overwork and excessive irritation.
Soaps are irritants. Tallow soaps
and olive oil soaps are less irritating than other varieties. Whatever kind of
soap is used, it should be rinsed off thoroughly, for if some of it is left in
the pores of the skin roughness or even mild inflammation may ensue. Be
especially careful about the soap used for babies, avoiding all highly colored
and cheap perfumed soaps.
Whether to take a daily sponge
bath or not is a matter of no great importance, and each individual can safely
suit himself. If there is quick reaction and a feeling of warmth and well-being
following a cold sponge, it is all right. If the skin remains blue and refuses
to react for a long time, the cold sponge bath is harmful. The cold plunge is
always a shock, and no matter how strong a person may be, frequent repetition
is not to be recommended. People who take cold plunges say that they do no
harm, but it is well to remember that life is not merely a matter of today and
tomorrow, but of next year, or perhaps forty, fifty or sixty years from today.
A daily shock may cause heart disease in the course of twenty or thirty years.
A good way to take a cold bath is
to get under a warm shower and gradually turn off the warm water. Then stand
under the cold shower long enough to rinse well the entire surface of the body.
Those who take cold sponge baths
in winter and find them severe, should precede the
sponging in cold water with a quick sponging off with tepid water, and they
should always take these baths in a warm room.
After all baths
give the body a good dry rubbing, using brisk movements.
The sponge bath has practically no
value as a cleanser. Its chief virtue consists in stimulating the circulation
of the blood and the lymph in the skin. In summer it is cooling. It is
important to have good surface circulation, but this can be attained as well by
means of dry rubbing. The rubbing is more important than wetting the skin. A
skin that is rubbed enough becomes so active that it practically cleans itself,
and it protects against colds and other diseases. Some advocate dispensing with
the bath entirely, but that is going to extremes. Cleanliness is worth while for
the self-respect it gives the individual.
Hot baths are weakening and
relaxing, hence weak people should not stay long in the hot bath. Cold baths
are stimulating to strong people and depressing to those who do not react well
from them. Swimming is far different from taking a cold bath. A person who can
swim with benefit and comfort for twenty minutes would have a chill, perhaps,
if he remained for five minutes in the bath tub in water of the same
temperature. Swimming is such an active exercise that it aids the circulation,
keeping the blood pretty well to the surface in spite of the chilling effect of
the water.
If a very warm bath is taken,
there should be plenty of fresh air in the bath room and it is well to sip cold
water while in the bath and keep a cloth wrung out of cold water on the
forehead. People who are threatened with a severe cold or pneumonia can give
themselves no better treatment than to take a hot bath, as hot as they can
stand it, lasting for one-half hour to an hour, drinking as much warm water as
can be taken with comfort both before and after getting into the tub. This bath
must be taken in very warm water, otherwise it will do
no good. It is weakening and relaxing, but through its relaxing influence it
equalizes the circulation of the blood, bringing much to the surface that was
crowding the lungs and other internal organs, thus causing the dangerous
congestion that so often ends in pneumonia. After the bath
wrap up well so that the perspiration will continue for some time. When
the sweating is over, get into dry clothes and remain in bed for six to eight
hours. To make assurance doubly sure, give the bowels a good cleaning out with
either enemas or cathartics, or both. Then eat nothing until you are
comfortable. Such treatment would prevent much pneumonia and many deaths. The
best preventive is to live so that sudden chilling does not produce pneumonia
or other diseases, which it will not do in good health.
People with serious diseases of
the heart, arteries or of the kidneys should not take protracted or severe
baths.
To sum up the use of water on the
skin: Use enough to be clean. No more is necessary. The application of water
should be followed by thorough drying and dry rubbing. If the reaction is poor,
do not remain in cold water long enough to produce chilling. As a rule thin
people should use but little cold water, and they should never remain long in
cold water.
Water intelligently applied to the
skin in disease is a splendid aid in cleansing the system. It is surprising
what a great amount of impurity can be drawn from the body by means of wet
packs. However, this is a treatise on health, so we shall not go into details
here regarding hydrotherapy.
No matter what one’s ideas may be
on the subject of bathing, there can hardly be more than one opinion regarding
the application of dry friction to the skin. Those who have noted its excellent
results feel that it should be a daily routine. It should be practiced either
morning or evening, or both. From five to ten minutes spent thus daily will pay
high dividends in health. A vigorous rubbing is exercise not only for the skin,
but for nearly every muscle in the body.
The dry rubbing keeps the surface
circulation vigorous. The surface circulation, and especially the circulation
in the hands and the feet, is the first part that begins to stagnate. Blood
stagnation means the beginning of the process which results in old age. In
other words, dry friction to the skin helps to preserve health and youth. Skin
that is not exercised often becomes very hard and scales off particles of
mineral matter.
If women would put less dependence
on artificial beautifiers and more on scientific massage, they would get much
better results. They would avoid many a wrinkle and save their complexions. The
neck and the face should never be massaged downwards. The strokes should be
either upwards or from side to side, the side strokes generally being toward
the median line. Such massaging will prevent the sagging of the face muscles
for years and help to keep the face free from wrinkles and young in appearance.
The massaging should be rather gentle, for if it is too vigorous the tendency
is to remove the normal amount of fat that pads and rounds out the face. Men
can do the same thing, but most men have no objection to wrinkles.
However, most men do object to
baldness, which can be prevented in nearly every case. To produce hair on a
polished pate is a different proposition. It is indeed difficult. If you will
look at a picture of the circulation of the blood in the scalp, you will notice
that the arteries supplying it come from above the eye sockets in front, from
before and behind the ears on the sides, and from the nape of the neck in the
rear. They spread out and become smaller and smaller as they travel toward the
top of the head, and especially toward the back. The scalp is well supplied
with blood, but it is not given much exercise. The tendency is for the blood
stream to become sluggish, deposits gradually forming in the walls of the
blood-vessels, which make them less elastic and decrease the size of the lumen.
The result is less food for the hair roots and food of inferior quality.
This process of cutting off the
circulation in the scalp is largely aided by the tight hats and caps worn by
men, which compress the blood-vessels. It is quite noticeable that people with
round heads have a greater tendency to become bald than those with more
irregular heads. The reason is probably that the hats fit more snugly on the
round-headed people. There are many exceptions. Women are not so prone to baldness as men, because they wear hats that do
not exclude the air from the hair nor do they compress the blood-vessels.
Let those men who dislike to lose their hair massage the scalp for a short while
daily, beginning above the eyes, in front of the ears and at the nape of the
neck and going to the top of the head. Then let them wear as sensible hats as
possible, avoiding those that exert great pressure on the blood-vessels that
feed the scalp. Thus they will not only be able to retain their hair much
longer than otherwise, but the hair that is well fed does not fade as early as
that which lives on half rations.
In the case of preserving the
hair, an ounce of prevention is worth a ton of cure. The man who can produce a
satisfactory hair restorer that will give results without any effort on the
part of the men can become a millionaire in a short time.
The hair is a modified form of
skin. Each hair is supplied with blood, and the reason that the hair stands up
during intense fear is that to the lower part of the shaft is attached a little
muscle. During fear this contracts, as do other involuntary muscles, and then
the hair stands up straight instead of being oblique.
As a rule people protect the skin
too much. The best protection they have against cold is a good circulation.
With a poor circulation it is difficult to keep warm in spite of much clothing.
Coldness is also largely a state of mind. People get the idea of cold into the
head and then it is almost impossible for them to keep warm. On the same winter
day we may see a man in a thick overcoat trying to shrink into himself, shivering, while a lady passes blithely by, with
her bosom bared to the wind.
The face tolerates the cold,
because it is used to it, the neck and the upper part of the chest likewise,
and so it would be with the skin of the entire body if we accustomed it to be
exposed. We use too heavy clothes. It is a mistake to hump the back and draw in
the shoulders during cold weather, for this reduces the lung capacity, thus depriving
the body of its proper amount of oxygen. The result is that there is not enough
combustion to produce the necessary amount of heat.
Wool is warm covering, the best we
have. However, it is very irritating to the skin and has a tendency to make the
wearer too warm. It does not dry out readily. Consequently the wearer remains
damp a long time after perspiring. The result is a moist, clammy skin. A skin
thus pampered in damp warmth becomes delicate, and like other hot-house
products unable to hold its own when exposed to inclement weather. A good way
to take cold easily is to wear wool next to the skin. The best recipe for
getting cold feet is to wear woolen stockings. Wear cotton or linen or silk
next to the skin. Cotton is satisfactory and cheap. Linen is excellent, but a
good suit of linen underwear is too costly for the average purse. Remie, said to be the linen of the Bible, is highly
recommended by some.
Those working indoors should wear
the same kind of underwear summer and winter, and it should be very light. If
people use heavy underwear in heated rooms, they become too warm. The
consequence is that when they go out doors they are chilled, and if they are
not in good physical condition colds and other diseases generally result. By
wearing outer garments according to climatic conditions one can easily get all
the protection necessary. Those who take the proper food and enough exercise
and dry friction of the skin will not require or desire an excessive amount of
clothing. The feel of the wintry blast on the skin is not disagreeable.
If we would only give the skin
more exercise, through rubbing, and more fresh air, we would soon discard much
of our clothing, and wear but enough to make a proper and modest appearance in
public, with extra covering on cold days. Nothing can be much more ridiculous
and uncomfortable than a man in conventional attire on a hot summer’s day.
Of course, thin, nervous people
should not expose themselves too much to the cold.
Most of the diseases known by the
name of skin diseases, are digestive troubles and
blood disorders manifesting in the skin. As soon as the systemic disease upon
which they depend disappears, these so-called skin diseases get well.
Erysipelas is one of the so-called germ diseases, but it is controlled very quickly
by a proper diet. It can not occur in people until they have ruined their
health by improper living. Pure blood will not allow the development of the
streptococcus erysipelatis in sufficient numbers to
cause trouble. First the disease develops and then the germ comes along and
multiplies in great numbers, giving it type.
Acne, which is very common for a
few years after puberty, shows a bad condition of the blood. Even during the
changes that occur at puberty no disease will manifest in healthy boys and
girls. About this time the young people eat excessively, the result being
indigestion and impure blood. The changes that occur in the skin make it a
favorable place for irritations to manifest. Let the boys and girls eat so that
they have bright eyes and clean tongues and there will be very little trouble
from disfiguring pimples.
Eczema is generally curable by
means of proper diet and the same is true of nearly all skin diseases that
afflict infants.
There are diseases of the skin due
to local irritants, such as the various forms of trade eczema, scabies (itch),
and pediculosis (lousiness), but the fact remains
that nearly all skin diseases fail to develop if the individual eats properly,
and most of them can be cured, after they have developed, by proper diet and
attention to hygiene generally. If the diet is such that irritants are
manufactured in the alimentary tract and absorbed into the blood, and then
excreted through the skin, where enough irritation is produced to cause
disease, it is useless to treat with powders and salves.
Correct the dietetic errors and
the skin will cure itself. Specialists in skin diseases often fail because they
treat this organ as an independent entity, instead of considering it as a part
of the body whose health depends mostly upon the general health.
CHAPTER XXII.
EXERCISE.
Nature demands of us that we use
our mental and physical powers in order to get the best results. Man was made
to be active. In former times he had to earn his bread in the sweat of his face
or starve. Now we have evolved, or is it a partial
degeneration, into a state where a sharp mind commands much more of the means
of sustenance than does physical exertion. The consequence is that many of
those equipped with the keenest minds fail to keep their bodies active. This
helps to lessen their resistance and produces early death.
Some exercise is needed and the
question is, how much is necessary and how is it to be taken so that it will
not degenerate into drudgery? There are very few with
enough persistence to continue certain exercises, no matter how beneficial, if
they become a grind.
The amount required depends upon
the circumstances. Ordinarily, a few minutes of exercise each day, supplemented
with some walking and deep breathing will suffice. About five minutes of
vigorous exercise night and morning are generally enough to keep a person in
good physical condition, if he is prudent otherwise.
Many strive to build up a great
musculature. This is a mistake, unless the intention is to become an exhibit
for the sake of earning one’s living. Big muscles do not spell health,
efficiency and endurance. Even a dyspeptic may be able to build big muscles.
What is needed for the work of life is not a burst of strength that lasts for a
few moments and then leaves the individual exhausted for the day, but the
endurance which enables one to forge ahead day after day.
It is generally dangerous to build
up great muscles, for if the exercises that brought them into being are
stopped, they begin to degenerate so fast that the system with difficulty gets
rid of the poisons. Then look out for one of the diseases of degeneration, such
as inflammation of the kidneys or typhoid fever.
The great muscles exhibited from
time to time upon the variety stage and in circuses are not normal. Man is the
only animal that develops them, and they are not brought about by ordinary
circumstances. Once acquired, they prove a burden, for they demand much daily
work to be kept in condition.
Good muscles are more serviceable
than extraordinary ones. Vigorous exercise is better than violent exercise. It
is well known that many of our picked athletes, men with great original
physical endowment, die young. The reason is that they have either been overdeveloped,
or at some time they have overtaxed their bodies so in a supreme effort at
vanquishing their opponents that a part of the vital mechanism has been
seriously affected. Then when they settle down to business life they fail to
take good care of themselves and they degenerate rapidly.
Exercising should not be a task,
for then it is work. It should be of a kind that interests and pleases the
individual, for then it is accompanied by that agreeable mental state from which great good will come to the body. It is
necessary for us to think enough of our bodies to supply them with the activity
needed for their welfare and we should do this with good grace.
Exercise enough to bring the
various muscles into play and the heart into vigorous action. Office workers
should take exercises for the part of the body above the waist, plus some
walking each day. All should take enough exercise to keep the spine straight
and pliable. Bending exercises are good for this purpose, keeping the knees
straight and touching the floor with the fingers. Then bend backward as far as
possible. Then with hands on the hips rotate the body from the waist.
It is very desirable to keep the
body erect, for this gives the greatest amount of lung space, and gives the
individual a noble, courageous appearance and feeling. The forward slouch is
the position of the ape. It is not necessary to pay any attention to the
shoulders, if the spine is kept in proper position, for the shoulders will then
fall into the right place. Being straight is a matter of habit. No one can
maintain this position without some effort. At least, one has to make the
effort to get and retain the habit. Most round-shouldered people could school
themselves in two or three months to be straight.
Those who are moderate in eating
need less exercise than others. Too great food intake requires much labor to
work it off. When the food is but enough to supply materials for repair, heat
and energy, there is no need of great effort to burn up the excess. To exercise
much and long, then eat enough to compel more exercise, is a waste of good
food, time and energy. Be moderate in all things if you would have the best
that life can give you.
Always make deep breathing a part
of the exercise. No matter what one’s physical troubles may be, deep breathing will help to overcome them. It will help to
cure cold feet by bringing more oxygen into the blood. It will help to drive
away constipation by giving internal massage to the bowels. It will help to
overcome torpid liver by the exercise given that organ. It will help to cure
rheumatism by producing enough oxygen to burn up some of the foreign deposits
in various parts of the body. As an eye-opener deep breathing has alcohol
distanced. It costs nothing and has only good after
effects. Moreover, deep breathing takes no time. A dozen or more deep breaths
can be taken morning and night, and every time one steps into the fresh air,
without taking one second from one’s working time. To have health good blood is
necessary, and this can not be had without taking sufficient fresh air into the
lungs.
Proper clothing must also be taken
into consideration in connection with breathing and exercise. The clothes must
be loose enough to allow free play to limbs, chest and abdomen. Men and women
were not shaped to wear two and three inch heels. Those who persist in this
folly must pay the price in discomfort and an unbalanced body.
The time to take exercise depends
upon circumstances. It is best not to indulge for at least one or two hours
after a hearty meal, for exercise interferes with digestion. A very good plan
is to take from five to twenty-five minutes of exercise, according to one’s
requirement, before dressing in the morning and after undressing at night.
Those who take exercises in a gymnasium or have time for out door games will
have no difficulty in selecting proper time.
Dumbbells, Indian clubs, weights,
patent exercisers and gymnasium stunts are all right for those who enjoy them.
One thing to bear in mind is that short, choppy movements are not as good as
the larger movements that bring the big muscles into play.
It is well to exercise until there
is a comfortable feeling of fatigue. If this is done the heart works
vigorously, sending the blood rapidly to all parts of the body, and the lungs
also come into full play to supply the needed oxygen. This acts as a tonic to
the entire system.
The body must be used to keep it
from degenerating. A healthy body gives courage and an optimistic outlook upon
life. A sluggish liver can hide the most beautiful sunrise, but a healthy body
gives the eye power to see beauty on the most dreary
day.
Those who are not accustomed to
exercise will be very, sore at first, if they begin too vigorously. The
soreness can be avoided by taking but two or three minutes at a time at first,
and increasing until the desired amount is taken daily.
If the muscles get a little sore
and stiff at first, do not quit, for by continuing the exercises, the soreness
soon leaves. Many begin with great enthusiasm, which soon burns itself out.
Excessive enthusiasm is like the burning love of those who "can’t
live" without the object of their affection. It burns so brightly that it
soon consumes itself. Go to work at a rate that can be kept up. To exercise
hard for a few weeks or a few months and then give it up will do no good in the
end. However, a person may occasionally let a day or two pass by without taking
exercise with benefit. Avoid getting into a monotonous grind.
I believe that the very best
exercises are those which are taken in the spirit of play. No matter who it is, if he or she will make the effort, time enough
can be found occasionally to spend at least one-half of a day in the open, and
this is very important. We can not long flourish without getting into touch
with mother nature, and we need a few hours each week
without care and worry in her company. Many immediately say, "I
can’t." Get rid of that negative attitude and say, "I can and I
will." See how quickly the obstacles melt away. There are many who are slaves to duty. They believe that they must grind away.
They think they are indispensable. The world got along very well before they
were born and it will roll on in the same old way after they are gathered to
their fathers. The thing to do is to break the bonds of the wrong mental attitude
and then both time and opportunity will be forthcoming.
I shall comment on only a few of
the outdoor exercises that are excellent.
Swimming is one of the finest.
There is a great deal of difference between swimming and taking a bath in a
tub. Some people cannot remain in the water long, but if they have any
resistance at all and are active, there will be no bad results. In swimming it
is well to take various strokes, swimming on the back, on the side, and on the
face. This brings nearly every muscle in the body into play and if the swimmer
does not stay in too long it makes him feel fine. If a feeling of chilliness or
weariness is experienced, it is time to quit the water, dry off well and take a
vigorous dry rub. Swims should always be followed with considerable rubbing.
The use of a little olive oil on the body, and especially on the feet, is very
grateful. No special rule can be laid down for the duration of a swim, but very
thin people should generally not remain in the water more than fifteen minutes,
and stout, vigorous ones not over an hour. It is best not to go swimming until
two hours have elapsed since the last meal.
Every boy and every girl should be
taught to swim, for it may be the means of preserving their lives. It is not
difficult. For the benefit of those who start the beginners with the rather
tedious and tiresome breast stroke, will say that the easiest way to teach
swimming is to get the learner to float on his back. I have taught boys to
float in as little as three minutes, and after that everything else is easy.
When the beginner can float, he can easily start to paddle a little and make
some progress. Then he can turn on his side and learn the side stroke, which is
one of the best. Then he can turn on the face and learn various strokes. This
is not the approved way of learning to swim, but it is the easiest and quickest
way.
To float simply means to get into
balance in the water. It is necessary to arch the body, making the spine
concave posteriorly, and bending the neck well
backward at first. In the beginning it is a great aid to fill the lungs well
and breathe rather shallow. This makes the body light in the water. Tell the
beginner that it does not make any difference whether the feet sink or stay up.
It is only necessary to keep the face above water while floating. If there is
the slightest tendency to sink, bend the neck a little more, putting the head,
farther back in the water, instead of raising it, as most of the learners want
to do. Remember that the trunk and neck must be kept well arched, the head well
back in the water. The moment the beginner doubles up at waist or hips or bends
the neck forward, raising the head, he sinks.
For speed and fancy swimming
professional instruction should be obtained. Swimming is one of the best
all-round developers, as well as one of the most pleasant of exercises.
Golf is no longer a rich man’s
game. The large cities have public links. For an office man it is a splendid
game. Women can play it with equal benefit. The full vigorous strokes, followed
with a walk after the ball, then more strokes, exercise the entire body. It is
good for young and old, and for people in all walks of life.
Tennis is splendid for some
people. Those who are very nervous and excitable should play at something else,
for they are apt to play too hard and use up too much energy. Overexercising is just as harmful as excesses in other
lines. Tennis requires quickness and is a good game for those who are inclined
to be sluggish, for it wakes them up.
Horseback riding is also a fine
exercise. The companionship with an intelligent animal, the freedom, the fresh
air, the scenery, all give enjoyment of life, and the constant movement acts as
a most delicious tonic. There is only one correct way to ride for both sexes,
and that is astride. The side saddle position keeps the spine twisted so that
it takes away much of the benefit to be derived from riding. Out west the
approved manner of riding for women is astride. The women of the west make a
fine appearance on horseback.
Tramping is possible for all. If there are hills to be climbed, or mountains, so much the better.
Put on old clothes and old shoes and have an enjoyable time. Fine apparel under
the circumstances spoils more than half of the pleasure.
Playing ball or bicycle riding may
be indulged in with benefit. It is not fashionable to ride on bicycles today,
yet it is a pleasant mode of covering ground, and if the trunk is kept erect it
is a good exercise. Jumping rope, playing handball, tossing the medicine ball
and sawing wood are good forms of exercise and great fun. The spirit of play
and good will easily double the value of any exercise that is taken.
Dancing is also good if the
ventilation is adequate and the hours are reasonable.
Under various conditions vicarious
exercises are valuable, and by that I mean such forms of exercise as massage,
osteopathic treatment or vibratory treatment. If anything is wrong with the
spine, get an osteopath or a chiropractor. They can help to remedy such defects
more quickly than anyone else. They are experts in adjustments and thrusts.
Some people take exercises while
lying in bed or on the floor. One good exercise to take while lying on the back
is to go through the motions of riding a bicycle. Another is to lie down, then
bend the body at the hips, getting into a sitting position; repeat a few times.
Another is to face the floor, holding the body rigid, supported on the toes and
the palms of the hands; slowly raise the body until the arms are straight and
slowly lower it again until the abdomen touches the floor; repeat several
times.
It is impossible to go into detail
regarding various exercises here. Those who wish to take care of themselves can
easily devise a number of good ones, or they can employ a physical culture
teacher to give them pointers. Here as elsewhere, good sense wins out. It is
not necessary to give much time to exercise, but a little is valuable. Those
who labor with their hands often use but few muscles, and it would be well for
them to take corrective exercises so that the body will remain in good
condition.
There is no excuse for round
shoulders and sunken chests. A few weeks, or at most a few months, will correct
this in young people. The older the individual, the longer it takes. If the
vertebrae have grown together in bony union no correction is possible.
It is as necessary to relax as it
is to exercise. When weary, take a few minutes off and let go physically and
mentally. A little training will enable you to drop everything, and even if it
is for but five minutes, the ease gives renewed vigor. It does not matter what
position is assumed, if it is comfortable and allows the muscles to lose all
tension. At such times it is well to let the eyelids gently close, giving the
eyes a rest. Eye strain is very exhausting to the whole body and often results
in serious discomfort.
Many do not know how to relax.
They think they are relaxed, yet their bodies are in a state of tension. When
relaxed any part of the body that may be raised falls down again as though it
were dead. People who do much mental work are at times so aroused by ideas that
refuse to release their hold until they have been worked out or given
expression that they can not sleep for the time being. A few minutes of
relaxation then gives rest. When the problem has been solved, the worker is
rewarded with sweet slumbers. An occasional night of this kind of wakefulness
does no harm, provided no such drugs as coffee, alcohol, strychnine and
morphine are used.
We are undoubtedly intended to be
useful. Normal men and women are not content unless they are helpful. Hence we
have our work or vocation. However, people who get into a rut, and they are
liable to if they work all the time at one thing, lose efficiency. Therefore it
is well to have an avocation or a hobby to sharpen mind and body.
It does not make much difference
what the hobby is, provided it is interesting. We waste much time that could
give us more pleasure if it were intelligently employed. An hour a day given to
a subject for a few years in the spirit of play will give a vast fund of
information and may in time be of inestimable benefit.
Those who labor much with the
hands would do well to take some time each day for mental recreation, and those
who work in mental channels should get joy and benefit from physical efforts. A
few hobbies, depending upon circumstances, may be: Photography, music, a
foreign language, the drama, literature, history, philosophy, painting,
gardening, raising chickens, dogs or bees, floriculture, and botany. Some
people have become famous through their hobbies. They are excellent for keeping
the mind fluid, which helps to retain physical youth.
There is something peculiarly
beneficial about tending and watching growing and unfolding things. It is well
known that women remain young longer than men. We have good reason to believe
that one of the causes is their intimate relation with children. Growing
flowers, vegetables, chickens and pups have the same influence in lesser
degree. Tender, helpless things bring out the best qualities in our natures. We
can not be on too intimate terms with nature, so, if possible, select a hobby that brings you closely in contact with her
and her products.
CHAPTER XXIII.
BREATHING AND VENTILATION.
The respiratory apparatus is truly
marvelous in beauty and efficiency. Medical men complain about nature’s way of
constructing the alimentary canal, saying that it is partly superfluous, but no
such complaint is lodged against the lungs and their accessories.
The respiratory system may be
likened in form to a well branched tree, with hollow trunk, limbs and leaves:
The trachea is the trunk; the two bronchi, one going to the right side and the
other to the left side, are the main branches; the bronchioles and their
subdivisions are the smaller branches and twigs; the air cells are the leaves.
The trachea and bronchi are tubes,
furnished with cartilaginous rings to keep them from collapsing. They are lined
with mucous membrane. The bronchi give off branches, which in turn divide and
subdivide, until they become very fine. Upon the last subdivisions are
clustered many cells or vesicles. These are the air cells and here the exchange
takes place, the blood giving up carbonic acid gas and receiving from the
inspired air a supply of oxygen. This exchange takes place through a very thin
layer of mucous membrane, the air being on one side and the blood capillaries
on the other side.
The whole respiratory tract is
lined with mucous membrane. This membrane is ciliated, that is, it is studded with
tiny hairlike projections, extending into the air
passages. These are constantly in motion, much like the grain in a field when
the wind is gently blowing. Their function is to prevent the entry of foreign
particles into the air cells, for their propulsive motion is away from the
lungs, toward the external air passages.
In some of the large cities where
the atmospheric conditions are unfavorable and the air is laden with dust and
smoke, the cilia are unable to prevent the entrance of all the fine foreign
particles in the air. Then these particles irritate the mucous membrane, which
secretes enough mucus to imprison the intruders. Consequently there is
occasionally expulsion of gray or black mucus, which should alarm no one under
the circumstances, if feeling well. Normally the mucous membrane secretes only
enough mucus to lubricate itself, and when there is
much expulsion of mucus it means that either the respiratory or the digestive
system, or both, are being abused. At such times the sufferer should take an
inventory of his habits and correct them.
The air cells are made up of very
thin membrane. So great is their surface that if they could be flattened out
they would form a sheet of about 2,000 square feet. We can not explain
satisfactorily why it is that through their walls there is an exchange of
gases, nor how the respiratory system can act so effectively both as an exhaust
of harmful matter and a supply of necessary elements. The distribution of the
blood capillaries, so tiny that the naked eye can not make them out, is
wonderful. Under the microscope they look like patterns of delicate, complex,
beautiful lace.
The lungs are supplied with more
blood than any other, part of the body. A small part of it is for the
nourishment of the lung structure, but most of it comes to be purified. After
the blood has traveled to various parts of the body to perform its work as a
carrier of food, and oxygen and gatherer of waste, it returns to the heart and
from the heart it is sent to the lungs. There it gives up its carbonic acid gas
and receives a supply of oxygen. Then it returns to the heart again and once
more it is sent to all parts of the body to distribute the vital element,
oxygen.
The lungs give off watery vapor, a
little animal matter and considerable heat, but their chief function is to
exchange the carbonic acid gas of the blood for the oxygen of the air. When the
fats, sugars and starches, in their modified form, are burned in the body to
produce heat and energy, carbonic acid gas and water are formed. The gas is
taken up by the blood stream, which is being deprived of its oxygen at the same
time. This exchange turns the blood from red into a bluish tinge. The red color
is due to the union of oxygen with the iron in the blood corpuscles, forming
rust, roughly speaking.
The fine adjustment that exists in
nature can be seen by taking into consideration that animals give off carbon
dioxide and breathe in oxygen, while vegetation exhales oxygen and inhales
carbon dioxide. In other words, animal life makes conditions favorable for
plant growth, and vegetation makes possible the existence of animals.
An animal of the higher class can
live several days without water, several weeks without food, but only a very
few minutes without oxygen. When the blood becomes surcharged with carbonic
acid gas, and oxygen is refused admittance to the
lungs, life ceases in about five or six minutes. From this it can easily be
seen how important it is to have a proper supply of oxygen. Acute deprivation
of this element is immediately fatal, and chronic deprivation of a good supply
helps to produce early deterioration and premature death. The lungs can easily
be kept in good condition, and when we ponder on the beautiful and effective
way in which nature has equipped us with a respiratory apparatus and an
inexhaustible store of oxygen, surely we must understand the folly of not
helping ourselves to what is so vital, yet absolutely free.
Wrong eating and impure air are
largely responsible for all kinds of respiratory troubles, from a simple cold
to the most aggravated form of pulmonary tuberculosis. Exercise and deep
breathing will to a great extent antidote overeating, but there is a limit
beyond which the lungs refuse to tolerate this form of abuse.
Experiments have shown that if the
carbonic acid gas thrown off daily by an adult male were solidified, it would
amount to about seven ounces of solid carbon, which comes from fats, sugars and
starches that are burned in the body. It is well to remember that there are
various forms of burning or combustion. Rapid combustion is exemplified in
stoves and furnaces, where the carbon of coal or wood rapidly and violently
unites with oxygen. Slow combustion takes place in the rotting of wood, the
rusting of iron and steel and the union of oxygen with organic matter in animal
bodies. Both processes are the same, varying only in rapidity and intensity.
People who daily give off seven
ounces of carbon are overworking their bodies. They take in too much food and
consequently force too great combustion. This forcing has evil effects on the
system, for under forced combustion the body is not able to clean itself
thoroughly. Some of the soot remains in the flues (the blood-vessels) and is
deposited in the various parts of the engine (the body). Result: Hardening, which means loss of elasticity and aging of the body. Aging
of the body results in deterioration of the mind. Proper breathing is fine, but
unless it is also accompanied by proper eating it does not bring the best
results.
The atmospheric air contains about
four parts of carbonic acid gas to 10,000 parts of air. The exhaled air becomes
quite heavily charged with this gas, about 400 to 500 parts in 10,000. It does
not take long before the air in a closed, occupied room is so heavily charged
with this gas and so poor in oxygen that its constant rebreathing is detrimental. The blood stream becomes
poisoned, which immediately depresses the physical and mental powers. Warning
is often given by a feeling of languor and perhaps a slight headache. People
accustom themselves to impure air so that they apparently feel no bad effects,
but this is always at the expense of health. The senses may be blunted, but the
evil results always follow. To keep a house sealed up as tightly as possible in
order to keep it warm saves fuel bills, but the resultant bodily deterioration
and disease cause enough discomfort and result in doctor bills which more than
offset this saving. It is poor economy.
A constant supply of the purest
air obtainable must be furnished to the lungs; otherwise the blood becomes so
laden with poison that health, in its best and truest sense, is impossible.
The air should be inhaled through
the nose. It does not matter much how it is exhaled. The nose is so constructed
that it fits the air for the lungs. The inspired air is often too dry, dusty
and cold. The normal nose remedies all these defects. The mucous membrane in
the nasal passages contains cilia, which catch the dust. The nasal passages are
very tortuous so that during its journey through them the air is warmed and
takes up moisture.
Habitual mouth breathing is one of
the causes of the hardening and toughening of the mucous membrane of the
respiratory passages, for the mouth does not arrest the irritating substances
floating in the air, nor does it sufficiently warm and moisten the inspired
air. Irritation produces inflammation and this in turn causes thickening of the
membranes. Then it is very easy to acquire some troublesome affliction such as
asthma. Very cold air is irritating, but the passage through the nose warms it
sufficiently.
The evil results of mouth
breathing are well seen in children, in whom it raises the roof of the mouth
and brings the lateral teeth too close together. Then the dentists have to correct
the deformity and the children are forced to suffer protracted inconvenience.
This mouth breathing is mostly due to wrong feeding, especially overfeeding,
which causes swelling of the mucous membrane, thus impeding the intake of the
air through the nose and forcing it through the mouth. The chief curative
measure is obvious. Cut down the child’s food supply and give food of better
quality. Remember that children should not be fat.
Normal breathing is rhythmical,
with a slight rise of the abdomen and chest during inspiration and a slight
falling during expiration. Watch a sleeping baby, and you will understand what
is meant. The ratio of breathing to the beating of the heart is about one to
four or five. Whatever accelerates the heart causes more rapid breathing and
vice versa. Breathing is practically automatic, and were we living under
natural conditions we should need to pay no attention to it, but inasmuch as
our mode of life prevents the full use of the lungs a little intelligent
consideration is necessary to attain full efficiency.
The body should be left as free as
possible by the clothes and especially is this true of the chest and waist
line. Women sin much against themselves in this respect. Most of them find it
absolutely necessary for their mental welfare to constrict the lower part of
the chest and the waist line a great part of the time, for really it would not
do to be out of fashion. The statue of Venus de Milo is generally considered to
represent the highest form of female beauty and perfection in sculptural art.
If living women would consent to remain beautiful, instead of being slaves to
fashion, it would be much better for themselves and
for the race. A corseted woman can not breathe properly, even if she can
introduce her hand between the body and her corset to prove that she is not
constricted. The natural curves of women are more graceful than those produced
by the corset. It would be an easy matter to give the breasts sufficient
support, if they need support, without constricting the body, and then take
enough exercise to keep the waist and abdomen firm and in shape to accord with
a normal sense of what is beautiful and proper.
Woman does right in being as good
looking as possible, and it would do man no harm to imitate her in this, for
truly, "Beauty is its own excuse for being." But beauty and fashion
seldom go hand in hand. Look at the modes which were the fashion, and you will
be compelled to say that many of them are offensive to people of good taste.
American women should cease imitating the caprice of the women of the
underworld of
The lungs, like every other part
of the body, become weakened when not used. The chest cavity enlarges during
inspiration, but this enlargement is prevented if there is constriction of the
lower ribs and the waist. The normal breathing is abdominal. Such breathing is
health-imparting. It massages the liver gently with each breath and is mildly
tonic to the stomach and the bowels. It truly gives internal exercise. It helps
to prevent constipation.
Shallow breathing causes
degeneration of lung tissue, and indirectly degeneration of every tissue in the
body, for it deprives the blood of enough oxygen to maintain health. It also
prevents the internal exercise of the abdominal organs, which is a necessary
activity of the normal organism. Shallow breathers only use the upper parts of
the lungs. It is not to be wondered at that the lower parts easily degenerate.
In pneumonia, for instance, the lower part is usually first affected, and in
tuberculosis one often can get the physical indications in the lower part of
the lungs posteriorly before they can be found any
other place. The upper parts have to be used and consequently they get more
exercise and more blood and hence become more resistant. It is well known that
when the upper part of the lungs become affected the
disease is very grave.
Men, as well as women, are guilty
of shallow breathing. Many men are very inactive and their breathing becomes
sluggish. This can be remedied by taking vigorous exercise and a few breathing
exercises. Because abdominal breathing is the correct way, some physical
culturists, who mix the so-called New Thought with their system, advocate
exercising and concentrating the mind on the abdomen at the same time. This is
unnecessary, for the proper exercises and the right attitude will cause
abdominal breathing without giving the abdomen special thought.
Man was evidently intended to earn
his food through physical exertion and exercise, and so long as he did this the
lungs were compelled to expand. A few running exercises or hill or mountain
climbs will suffice to prove the truth of this statement. However, now that man
can ride on a street car and earn, or at least get, his daily bread by sitting
in an office, it is necessary to exercise a little in order to get good
results. The farmer who sits crouched up on a plow, mower or binder also fails
to use his lungs, but if he gets out and pitches hay or bundles of grain, he is
sure to get what oxygen he needs.
Everyone should get into the habit
of breathing deeply several times a day. Upon rising in the morning, go to the
open window or out of doors and take at least a dozen slow, deep breaths,
inhaling slowly, holding the air in the lungs a few moments and exhaling
slowly. This should be repeated
There are many breathing
exercises, but every intelligent being can make his
own exercises, so I shall describe but one. Have the hands hanging at the
sides, palms facing each other. Inhale slowly and at the same time bring the
arms, which are to be held straight, forward and upward, or outward and upward,
carrying them as far up and back over the head as possible. The arm motion is
also to be slow. About the time the arms are in the last position a full
inspiration has been taken. Hold the position of the arms and the breath a few
seconds and then slowly exhale and slowly bring the arms back to the first
position. Repeat ten or twelve times. If while one is
inhaling and raising the arms, one also slowly rises on the toes and slowly
resumes a natural foot position while exhaling, the exercise will be even better.
Hollow-chested
young people can attain a good lung capacity and good chest contour in a very
reasonable time. Persistence in proper breathing and proper exercise will have
remarkable results in even two or three months, and at the same time nature
will be painting roses on pallid cheeks. It is easy to increase the chest
expansion several inches. Those who expand less than three and one-half inches
should not be satisfied until they have gone beyond this mark. Elderly people
can also increase their chest expansion and breathing capacity, but it takes
more time, for with the years the chest cartilages have a tendency to harden
and even to ossify. The less breathing the sooner the ossification comes.
Many people are afraid of night
air, for which there is no reason. The absence of sunshine at night does no
more harm than it does on cloudy days. During the night, of all times, fresh
air is needed, for less is used, and what little is breathed should be of as
good quality as circumstances permit. Open the windows wide enough to have the
air constantly changing in the bedroom. During the winter it will be necessary
to put additional clothes on the bed, for no one can obtain the best of
slumbers while chilled. Some may find it a better plan to use artificial heat
in the foot of the bed. At any rate, during cold weather better covering is
required for the legs and for the feet than for any other part of the body.
People with good resistance can sleep in a draught without the least harm, but
ordinary people should not sleep in a draught. It is easy to use screens so
that the wind does not blow upon the face. If the air is kept stirring in the
chamber the sleeper gets enough without being in a current.
Some are in the habit of closing
their bedroom windows and doors at night and opening them for a thorough airing
during the day. If the bedrooms must be closed, close them during the day and
open them wide at night, for that is when the pure air is needed. It does not
make much difference whether they are open or closed while being unoccupied. It
is actually sickening to enter some bedrooms and be compelled to breathe the
foul air.
When people are ill the rooms
should have fresh air entering at all times. Sick people give off more poisons
than do those in good health and they need the oxygen to burn up the deposits
in the system.
An early morning stroll while most
people are in bed is very instructive. It will be found that some houses are
shut up as tightly as possible and that only a few are properly ventilated. A
person who insists on keeping his window open in winter is often looked upon as
a freak. What is the result of this close housing? The first result is that the
blood is unable to obtain the required amount of oxygen and is poisoned by the rebreathing of the air in the room. In the morning the
sleeper wakes feeling only half rested, and it takes a cup of coffee or
something else to produce complete awakening. The evil results are cumulative,
and after a while the bad habit of breathing impure air at night will be a
great factor in building disease of some kind.
One reason why some are so afraid
of fresh air, especially at night, is that they become so autotoxemic
through bad habits, especially improper eating habits, that a slight draught
causes them to sneeze and often catch cold and they believe that the fresh air
causes the irritation. This is not so. The irritability comes from within, not
from without.
After becoming accustomed to good
ventilation at night it is almost impossible to enter into restful slumbers in
a stuffy room.
Savages are singularly free from
respiratory diseases, and the reason is without doubt that they do not house
themselves closely. In some parts of the world they fear to let civilized men
enter their abodes, for they may bring respiratory diseases.
Not only the homes, but public
places, such as street cars, theaters, schools and churches are too often
poorly ventilated. Sleeping, or rather dozing in church is so common that it is
a matter of jest. My experience has been that drowsiness comes not from the
dullness of sermons, but from the impossibility of getting a breath of good air
in many churches.
Please remember that exhaled air
is excretory matter, and that it is both unclean and unwholesome to consume it
over and over again.
Draughts do not cause colds. Cold
air does not cause colds. Wet clothes do not cause colds: These things may be
minor contributory factors, but the body must be in poor condition before one
can catch cold. Colds are generally caught at the table. Lack of fresh air also
helps to produce colds, as well as other diseases.
The tendency in our country is to
heat buildings too much. Europeans are both surprised and uncomfortable when
they first enter our dwellings or public meeting places. The temperature in a
dwelling should not be forced above seventy degrees Fahrenheit by means of
artificial heating. The temperature required depends very much upon one’s
mental attitude and habits. Those who take enough exercise have good
circulation of the blood in the extremities, and therefore do not need so much
artificial heat. The best heating is from within.
CHAPTER XXIV.
SLEEP.
A young baby should sleep almost
all the time, and it will if intelligently cared for. Overfeeding is the bane
of the baby’s life and is the cause of most of its restlessness. The first few
months the baby should be awake enough to take its food, and then go to sleep
again. As it grows older it sleeps less and less.
There is no fixed time for an
adult to sleep. The amount varies with different individuals. The idea is quite
prevalent that eight hours nightly are necessary. This may be true for some.
Many do very well on seven hours’ sleep, and even less. The great inventor,
Thomas Edison, is said to have had but very little sleep for many years, and it
is reported that when interested in some problem he would miss a night or two.
Yet he has lived longer than the average individual and is now in good health.
Very few have done as much constructive work as he. Many other prominent people
have been light sleepers.
As people grow older they require
less sleep than they did in youth. It is not uncommon for septuagenarians to
sleep but five hours nightly.
Although we can not say how much
sleep any individual may require, each person can find out for himself, and
this is much better than to try to live by rules, which are often erroneous.
Those who live as they should
otherwise and select a definite hour for retiring and adhere to it, except on
special occasions, get all the sleep that is necessary. They awake in the
morning refreshed, ready to do a good day’s work.
During sound sleep all conscious
endeavors cease. The vital organs do only enough work to keep the body alive.
The breathing is lighter, the circulation is slower and in sound sleep there is
no thinking. This letting up in the great activity of body and mind gives an
opportunity for the millions of cells, of which the body is composed, to take
from the blood what is needed to restore them to normal. During the day many of
these cells become worn and weary. At night they recuperate. Hence undisturbed
sleep is very important.
Many believe that "early to
bed and early to rise" is the proper way, that
the hours of sleep before
Children should go to bed early.
They require more sleep than adults because of the greater cell activity. Also,
children who stay up late generally become irritable and nervous.
It is not well to eat immediately
before retiring. The sleep following a late meal is generally interrupted, and
there is not that feeling of brightness and clearness of mind, with which one
should awake, next morning.
Lunching before going to bed is a
bad habit. Some believe they must have an apple, or perhaps a glass of milk,
before retiring, for they think that this will bring sleep. The body should not
be burdened with extra food to digest during the sleeping hours. This time
should be dedicated to the restoring of the body, and the blood contains ample
material.
Dreaming is largely a bad habit. A
normal individual rarely dreams, and then generally following some imprudence.
Dreams begin in childhood and are then due principally to excessive food
intake. As a producer of nightmares overfeeding has no equal. During adult life
dreaming is caused by bad physical and mental conduct, plus the habit which was
formed in childhood. Fear, anger, worry, stimulants, too much food, impure air
and too warm clothes are some of the causes that produce dreams. Like other bad
habits, dreaming is difficult to overcome once it is firmly established. The
cure consists in righting one’s other bad habits and in not thinking about the
dreams. A sleep that is disturbed by dreams is not as sound as it should be and
consequently not as refreshing as normal sleep. The conscious mind is not
completely at rest and, the subconscious mind is running riot. Normal sleep is
complete unconsciousness. This is the sleep of the just and must be earned.
Before retiring
all the clothes worn during the day should be removed. The night apparel should be light—cotton, linen or
silk. The bed should be comfortable, but not too soft. There should be enough
covering to keep the sleeper comfortably warm, but not hot. Those who cover
themselves with so many quilts or blankets that they perspire during the night
are not properly refreshed. It prevents sound sleep and makes the skin too
sensitive. It reduces a person’s resistance to climatic changes. The feet
should be kept warm, even if necessary to put artificial heat in the foot of
the bed. During cold weather the feet and the legs should have more covering
than the rest of the body. From the waist up the covering should be rather
light.
Sound sleep is dependent on relaxation
of mind and body. Those who live the day over after going to bed do not go to
sleep quickly or easily. This habit should be overcome. Do business at the
business place, during business hours, if you would have the mind fresh. There
are days so full of cares that the night does not bring mental relaxation, but
those who have begun early in life to practice self-control find these days
growing fewer as the years roll by. When they learn their true relationship to
the rest of humanity, to the universe and to eternity, they are generally
willing and able to let the earth rotate and revolve for a few hours without
their personal attention. They realize that worry and anxiety waste time and
energy.
Many complain that they can not
sleep. This they repeat to themselves and to others many times a day. At night
they ask themselves why they can not sleep. They do it so often that it becomes
a powerful negative suggestion frequently strong enough to prevent their going
to sleep. It is an obsession. Real insomnia exists only in the mind of the
sufferer. Every physician, sooner or later, has experience with people who say
that they can not sleep. The doctors who give such patients sleeping powders or
potions make a grave mistake. These drugs are taken at the expense of some of
the physical structures, and the day of settlement always comes. Perhaps it
will find the patient with bankrupted nerves or a failing heart. To be
effective, the size of the dose must be increased from time to time. At last
the result will be some disease, either physical or mental.
Those who insist that they
"do not sleep at all," or that they sleep
"but a few minutes" each night, sleep a few hours, but they make
themselves believe that they do not sleep. We are compelled to sleep, and even
those who "do not sleep at all" can not remain awake indefinitely.
Those who are troubled with the
no-sleep obsession will soon realize that they sleep as well as others if they
cease thinking and talking so much about the subject. I have seen people
suffering from this bad habit recover in one week. Those who have been taking
drugs to induce sleep generally have a few bad nights when they give them up,
after which the nervous storm subsides and sleep becomes normal. All drugs
should be discarded. The physician who understands more about the working of
nature than about the giving of drugs will have the best success in these
cases. Soothing sleep always comes to people possessed of a controlled mind in
a healthy body.
If the day has been exhausting and
the nerves are so alive and wrought up that sleep will not come, do not allow
the mind to delve into worry about it. Do not say to yourself: "I wish I
could sleep. Why can’t I sleep?" Such fretful thinking produces mental
tension, which drives sleep away. Instead, say to yourself: "I am very
comfortable. I am having a refreshing rest. It does not matter whether I sleep
or not." By all means relax the body. Choose a comfortable position and
remain quiet, having the muscles relaxed. It is remarkable how soon a relaxed
body brings tranquility to a disturbed mind. Let a man in pugnacious mood relax
his face and his fists and in a very short time his anger vanishes. It makes no
difference whether a person sleeps eight hours on a certain night. If he is
fairly regular about going to bed he will get enough sleep. Those who realize
this truth do not complain of insomnia.
Most people who think much have an
occasional night when an idea takes such strong possession of the brain and
demands so forcibly to be put into proper shape, that
they can not sleep. Under such circumstances it is as well to to get up and work out the idea. Three or four nights like
that in the course of a year will do no harm.
People rarely sleep well when
lying on the back. If the theory of evolution is correct, we were not intended
to lie on our backs during sleep. A good position is to lie on the right side,
the right leg being anterior to the left, both being flexed. Another position
that is restful to many is to lie on the abdomen, the arms extended away from
the body.
The breathing should be entirely
nasal. It will not be nasal if there is obstruction in the nose. A healthy
person who breathes through his mouth at night must use autosuggestion to
overcome the habit. He should suggest to himself, "I will breathe through
the nose; I will keep my lips together." If he persists in this, closes
the mouth when he goes to sleep, in time the mouth-breathing will cease, and
with it the disagreeable habit of snoring. The harmfulness of mouth-breathing
is explained in another chapter.
At all times the bedroom should be
well ventilated. Some people are in the habit of sleeping in unventilated
bedrooms, but upon rising in the morning they throw the windows open and give
the room a good airing. The ventilation does not do much good except when there
is someone in the room. During the day the bedroom could be closed with very
little harm ensuing, though it is best to have it sunned and aired as much as
possible.
The sleeping porch is excellent.
Outdoor sleeping is all right and it is not a modern fad. Where Benjamin
Franklin got his information I do not know, but he has this to say about
outdoor sleeping: "It is recorded that Methusaleh,
who, being the longest liver, may be supposed to have best preserved his
health, that he slept always in the open air; for when he had lived five
hundred years an angel said to him: ’Arise, Methusaleh,
and build thee an house, for thou shalt live five
hundred years longer.’ But Methusaleh answered, and
said: ’If I am to live but five hundred years longer, it is not worth while to
build me an house; I will sleep in the air as I have been used to do.’"
This may partly account for some of his many years. His alleged conversation
with the angel indicates that he was a man of equanimity.
Under ordinary circumstances those
who sleep indoors should have one sash of window fully open for each person in
the chamber, or more. It is well to have plenty of fresh air, but it is not
best to sleep in a draught. When the wind is blowing through the windows it is
not necessary to have them wide open, for an aperture of four inches will then
give as much fresh air as a sash opening in calmer weather.
It is best to get up promptly upon
awakening in the morning. Remaining in bed half asleep is productive of slothfulness.
Too much sleeping and dozing make one dull.
Those who overeat require more
sleep than moderate people. The sluggishness and sleepiness following a too
heavy meal are familiar to all. Animals that do not get food regularly, but are
dependent on the vicissitudes of preying for their nourishment, often gorge
themselves so that they can not stay awake, but fall into a stupor, which may
last for days. Man, who is generally assured of three meals a day, has no
excuse for this form of self-abuse, but unfortunately he practices it too
often. It is a gross habit, one in which people of refinement will not continue
to indulge.
Young children should take a nap
each day. They are so active that they need this rest. Adults can with profit
take a short nap, not to exceed thirty minutes, after lunch. Those who are
nervous owe it to themselves to take a nap. Those who use the brain a great
deal will find the
Those unfortunate people who are
addicted to various enslaving drugs, such as cocaine and morphine, often are
very light sleepers. They are deteriorating physically, mentally and morally.
Such people are ill and are no guides to the needs of healthy people.
Coffee drinking is a destroyer of
sound sleep. At first the coffee seems to soothe the nerves, but in a few hours
it has the opposite effect. The habitual use of coffee helps to bring on
premature nervous instability and physical degeneration.
Sleep is self-regulating. If we
are normal otherwise we need give the subject no thought except to select a
regular time to go to bed and get up promptly in the morning upon awaking.
It is easy to drive away sleep.
Those who wish to enjoy this sweet restorer at its best must be regular.
CHAPTER XXV.
FASTING.
Fasting is one of the oldest of
remedial measures known to man, not only for the ills of the body, but for
those of the soul. Oriental lore and literature make frequent reference to
fasts. From the Bible we learn that Moses, Elijah and Christ each fasted forty days, and no bad effects are recorded.
Our own great philosopher,
Benjamin Franklin, had the same knowledge, for he wrote, "Against disease
known, the strongest fence is the defensive virtue, abstinence."
There is much prejudice against
fasting, because people do not understand what fasting is and what it
accomplishes. Fasting is not starving. To fast is to go without food when the
body is in such condition that food can not be properly digested and
assimilated. To starve is to go without food when the body is in condition to
digest and assimilate food and needs nourishment.
It is quite generally believed
that if food is withheld for six or seven days the result will be fatal. Under
proper conditions one can go without food for two or three months. Perhaps most
people could not do without food for the latter period, but fasts of that
duration are on record. Fat people can live on their tissues for a long time
before they are reduced to normal weight, and slender ones can live on water
for an extended period.
Prolonged fasts should not be
taken unless necessary, and then they should be taken under the guidance of
someone who has had experience and is possessed of common sense. If a person is
fearful or surrounded by others who instill fear into him, he should not take a
prolonged fast. The gravest danger during the fast is fear. It takes many weeks
to die from lack of food, but fear is capable of killing in a few days, or even
in a few hours. The healer who undertakes to direct fasts
against the wishes of the patient’s friends and relatives, who have more
influence than he has, injures himself professionally and throws doubt upon the
valuable therapeutic measure he advocates.
The indications that a fast is
needed are pain and fever and acute attacks of all kinds of diseases. Some of
the more common diseases that call for a complete cessation of eating are: The
acute stage of pneumonia, appendicitis, typhoid fever, neuralgia, sciatica,
peritonitis, cold, tonsilitis, whooping cough, croup,
scarlet fever, smallpox and all other eruptive diseases; colics
of kidneys, liver or bowels; all acute alimentary tract disturbances, whether
of the stomach or of the bowels.
Sometimes it is necessary to fast
in chronic diseases, especially when there is pain, but as a rule chronic
diseases yield to proper hygienic and dietetic treatment without a fast, provided
they are curable. Here is where many people who advocate fasting go to
extremes. A fast is the quickest way out of the trouble, but it is at times
very unpleasant. By taking longer time the result can be obtained by proper
living and the patient is being educated while he is recovering. In chronic
cases it is especially important to eat properly.
The only disease of which I know
that seems to be unfavorably influenced by fasting is pulmonary tuberculosis in
well advanced stages. Such patients quickly lose weight and strength on a fast,
and they have great difficulty in regaining either. Perhaps others have had
different experiences and have made observations that do not agree with this,
for cases of tuberculosis have been reported cured through fasting. It is well
to bear in mind that every case that is diagnosed pulmonary tuberculosis is not
tuberculosis. Many supposed-to-be cases of tuberculosis, some of them so
diagnosed by most reputable specialists, are nothing more than lung irritation
due to the absorption of gas and acid from the digestive tract. When the
indigestion is cured, the so-called tuberculosis disappears. These are the only
tubercular cases that I have seen benefited by fasts, and the improvement is
both quick and sure.
Doubtless tuberculosis in the
first stages could be cured by fasting, followed by proper hygienic and
dietetic care, for at first tuberculosis is a localized symptom of disordered
nutrition. In this stage the disease is no more dangerous than many other
maladies that are not considered fatal. The subjects brought to the dissecting
table show plainly that a large proportion of them have at some time had
pulmonary tuberculosis, the lesions of which were healed, and they afterwards
died of some other affliction. However, if a patient is received after the
manifestation of profuse night sweats, great flushing of the cheeks, high fever
daily, emaciation, expulsion of much mucus from the lungs, and the presence of
great lassitude and weakness, the rule is that the nutrition is so badly
impaired that nothing will bring the patient back to normal. Under such
circumstances fasting hastens death. The family and friends are not reticent
about placing the blame on the healer. Moderate feeding will prolong life and
add to the comfort of the sufferer. The customary overfeeding hastens the end.
Cancer is said to be cured by
fasting, but this is very, very doubtful. It is often difficult to
differentiate between cancer and benignant tumors at first. Benignant tumors
frequently disappear on a limited diet. I have seen many tumors disappear under
rational treatment, without resorting to the knife, but I have never seen an
undoubted case of cancer do so, though some of the tumors in question had been
diagnosed cancer. Cancers, in the advanced stages, end in the death of the
patient in spite of any kind of treatment. By being very careful about the
diet, cancer patients can escape nearly all the pain and discomfort that
generally accompany this disease. Moderation would prevent nearly every case of
cancer, and especially moderation in meat eating. It is a disease that should
be prevented, for its cure is very doubtful.
Colds leave in a few days, with no
bad after effects, if no food is taken.
Typhoid fever treated rationally
from the start generally disappears in from one week to twelve days if nothing
but water is given, and fails to develop the severity that it attains under the
giving of foods and drugs. There are no complications.
Appendicitis is of longer
duration, if it is a severe attack, lasting from two to four weeks, but after
the first few days the patient is comfortable, under a no-food, let-alone
treatment. Operation is not necessary.
In cases of gall-stones,
accompanied by jaundice and colic, it is not necessary to operate. Fasting and
bathing will bring the body back to normal in a short time. In such cases it is
necessary to give the baths as hot as they can be borne, and prolong them until
the body is relaxed.
It would be easy to enumerate many
diseases, telling the benefits to be derived from fasting, but these point the
way and are sufficient.
The one unfailing symptom of a
fast is the loss of weight. This loss is natural and there is nothing alarming
about it. As soon as eating is resumed the loss of weight stops. For a while
the weight may then remain stationary, but the gain is generally prompt. In
time the weight will become normal again.
According to Chosat,
the loss sustained by the various tissues in starvation is as follows:
Fat..................... 93 per cent.
Blood................... 75 "
Spleen.................. 71 "
Pancreas................ 64 "
Liver................... 52 "
Muscles................. 43 "
Nervous tissues.......... 2 "
This table was made from animal
experimentation, but agrees very well with other observations, except in the
loss of blood, which others have found to be less than 20 per cent. It will be
noticed that the highest tissue, nervous tissue, is hardly affected, but the
lowest tissue, fat, almost disappears.
When an individual needs to fast,
his body is suffering from the ingestion of too much food and poor elimination.
He overworks his nutrition and overdraws on his nervous energies so much in
other lines that the body is unable to throw off the debris which should leave
by way of the kidneys, the bowels, the skin and the lungs. He is poisoned by
his retained excretions, suffering from what is called autointoxication or
self-poisoning. He is filthy internally and needs a cleaning. If he has abused
himself so that he lacks the power to assimilate food and throw off waste at
the same time, obviously it is proper to stop eating until the lost power is
regained. In cases of fever it is a physical crime to eat, for the glands cease
secreting the normal juices. The mouth becomes parched for lack of saliva, and
the gastric and intestinal juices are not secreted in proper amount or quality.
Food eaten under such circumstances is not digested. The internal temperature
in fever is above 100 degrees Fahrenheit, and it does not take long for food to
decay in such temperature, especially such aliments as milk and broth, which
are the favorite foods for fever patients. These alimentary substances are
excellent for growing nearly all the germs that are found in the body in
disease.
When in pain, it is harmful to
eat, for the secretions are then perverted and digestion is interfered with.
All violent emotions, such as hatred, jealousy, and anger, mean that no food
should be taken until the body has had the opportunity to relax and regain some
of its tone. Such emotions do not thrive so well in healthy individuals as
among the sick, but then perfect health is a rarity.
When going without food people are
subject to various symptoms, which depend as much on the temperament as on the
physical conditions. A hysterical woman can scare inexperienced attendants into
doing her will by her antics. She may make them believe that she is dying. On
the other hand, well balanced, fearless people can fast for weeks with very
little annoyance. Fasting is not always pleasant and there are a number of
symptoms that are often present.
The faster loses weight, at first
often as much as two pounds a day. This is mostly water. After the first ten
days the loss may be but one-half of a pound, or less, per day. The loss of weight
is greatest in heavy people and in those who have high fevers.
The tongue becomes badly coated,
and the breath foul, showing that the mucous membrane is busy throwing out
waste. The tongue remains coated until the system is clean, and then it clears
off. Most people feel weak when they attempt to walk or work, but they feel
strong when resting. Others, who are badly food-poisoned, gain strength as the
system eliminates the harmful substances from the body. For a day or two the
craving for food may be quite insistent and persistent. Then hunger generally
leaves and does not return until the tongue is clean. The mind becomes clearer
as the body becomes cleaner. This benefit to the spirit, or the soul, has been
recognized by religious organizations for centuries.
A little discharge of blood from
the bowels at first should cause no alarm. In some cases a great deal of yellow
mucus is thrown into the lower bowel. The liver at times throws off so much
bile that it makes the patient alarmed. This should cause no uneasiness. When
the bile is forced upward into the stomach it is very disagreeable. The
discharges from the bowels are often very dark.
There is a tendency toward
chilliness, especially to have cold hands and feet. Skin eruptions and heart
palpitations are occasional symptoms. Nervous, irritable and fearful people
have symptoms too numerous to mention. The more they are sympathized with the
worse they become.
Many medical men have
misinterpreted the symptoms of the fast, and hence they have condemned the
procedure. They see the foul coating on the tongue, the loss of weight and at
times peculiar mental manifestations. They can smell the foul breath and the
disagreeable odor from the skin and from the bowel discharges. These they
interpret as signs of physical deterioration and degeneration. These
manifestations indicate that the entire body is cleansing itself, throwing out
impurities that have accumulated, because the system has had so much work to do
that it has lacked the power to be self-cleansing. Nothing is needed to prove
this fact except to continue the fast until the odors disappear and the tongue
becomes clean.
The bad odors given off by the
body resemble the odors in severe fevers with much wasting, and hence they alarm
those who have had little or no experience with protracted fasts. These odors
are often bad at the end of about one week of fasting, though there is no fixed
period for their appearance. They should cause no alarm for they simply
indicate that the body is cleansing itself, and that is exactly what is
desired. Under proper conditions I have neither seen nor heard of a fatality
coming from a short fast. Those who are in such physical shape that they will
die if fasted from five to ten days would die if they were fed.
Another symptom that may alarm the
attendant is the lowered blood pressure. This is natural and should cause no
anxiety. Eating and drinking keep the blood pressure up. When the food intake
is decreased, the blood pressure is reduced. When the food intake is stopped,
the blood pressure is still further reduced. This fact should give the
intelligent healer the hint to reduce the food intake in such abnormal
conditions as arteriosclerosis and apoplexy. During prolonged fasts the blood
pressure generally becomes quite low.
Some fasting people can continue
with light work, and when they are able to do this, it is best, for it keeps
them from thinking about themselves all the time. If there is a lack of energy,
dispense with work and vigorous exercise. In acute diseases there is no choice.
One is compelled to cease laboring. In chronic diseases it depends on the
patient and the adviser.
Dismiss fear from the mind and do
not discuss the fast or any of the symptoms with anyone except the adviser. It
is best not to tell any outsiders about the fast, for the public has some queer
ideas on the subject. If you are afraid, or if you have to fight with
neighbors, friends, relatives, or perhaps with the health authorities, as
sometimes happens, it is better not to take the fast.
Drink all the water desired. At
first the more one drinks the more quickly the system cleanses itself. A glass
of water every hour during the day, or even every half hour is all right. The
water may be warm or cold, but it should not be ice-cold nor should it be hot.
Both extremes produce irritation.
In acute inflammation of the
stomach, nothing should be given by mouth. Small quantities of water may be
given by rectum every two or three hours. In appendicitis only very small
quantities of water are to be given by mouth at first, until the acute symptoms
have subsided. Large quantities of fluid may excite violent peristalsis with
resulting pain. In all eases of nausea, give nothing by mouth, not even water,
until the nausea is gone. Symptoms are nature’s sign language, and when
properly interpreted they tell us what to do and what not to do.
Even though there be no thirst or desire for water, some should be taken. If
it can be taken by mouth give at least a glassful every two hours, not necessarily
all at once. Some are so sensitive that one-half of a glass of water is all
they can tolerate. If the stomach objects to water, give it by rectum. Always
do this in cases of much nausea. After a few days the water intake may be
reduced.
Take a quick sponge bath every day
and if there is any inclination toward chilliness, the water should be tepid or
warm. Follow with a few minutes of dry towel friction. People
who are overweight, with good heart and kidney action, can take prolonged hot
baths, if they wish. An olive oil rub immediately after the bath, about twice a
week, is grateful. However, this is not necessary.
The colon is to be washed out
every day. No definite amount of water can be prescribed. Occasionally enemas
are taken under difficulties, for some cramp when water is introduced into the
bowel. Those who are not accustomed to enemas should use water about 100
degrees Fahrenheit. One quart is a small enema. Two quarts make a fairly large
one. Introduce the water, lie still for a few minutes and then allow it to pass
out. If the bowels are very foul, use two or three washings. If there is much
fermentation, use some soda in the water. Salt, about a tablespoonful to two
quarts of water, stimulates the bowels, but its disadvantage is that it draws
water from the intestinal walls, thus robbing the blood of a part of its fluid.
The same is true of glycerin. Perhaps the least harmful ingredient that can be
put into the water to stimulate action is enough pure castile soap to render
the water opaque. The soap, however, has a tendency to wash away too much of
the mucus which lubricates the bowel. On the whole, nothing is better than
plain water. If it gives good results use nothing else.
Those who are very sensitive and
weak often find that the expulsion of water from the bowel not only further
weakens them, but causes pain. In such cases Dr. Hazzard
recommends a rectal tube (not a colon tube), which is very good, for it allows
the emptying of the bowel without any cramping. The tube is to be inserted about
six inches.
To take the enema, assume either
the knee-chest position (kneeling with the shoulders close to the floor) or lie
on the right side with the hips elevated. These positions allow water to flow
into colon by aid of gravity.
When it is necessary to supply
liquid to the body by rectum, simply introduce a pint or less of plain water,
moderately warm. Repeat as often as necessary to keep away thirst, which will
rarely be more than every three hours.
Keep the body warm at all times.
If it is difficult to keep warm, go to bed and use enough covers, having the
windows open enough to supply fresh air. At night use
artificial heat in the foot of the bed. If hot-water bottles, warm
bricks or stones are used, they should be quite large; otherwise they become
cold by two or
No special food is suited to break
all fasts on. It is necessary to begin with plain food in moderation.
Overeating or eating of indigestible food at this time may result in sickness
and even in death. If the faster lacks self-control, the food should be brought
to him in proper quantities by the attendant.
If the fast has lasted but two or
three days, no special precautions are necessary, except that the first few
meals should be smaller than usual.
As indiscretions in eating compel
nearly all fasts it is necessary to do a little better than previously, or the
fast must be repeated. It is best to live so that fasts are not necessary.
If the fast has been prolonged it
is best to begin feeding liquid foods. What shall we feed? That depends on the
patient and circumstances. The juice of the concord
grape is not good for it ferments too easily. Many of those who are compelled
to fast or else die have been so food-poisoned, and their digestive organs have
been in such horrible condition for years that they have been unable to eat
acid fruits. This is especially true of those who consume large quantities of
starch. Sometimes they are unable to eat fruit for a while after the fast. At
other times the irritability of the digestive organs disappears while food is
withheld. For such people broths and milk may be employed.
The juice of oranges, pineapples,
Thin, nervous people can safely be
given broths, preferably of lamb, mutton or chicken. Trim away all the fat,
grind up the lean meat, and allow it to simmer (not boil) until all the juices
are extracted from the meat. Strain and put away to cool. When cold, skim off
the fat. Then warm the broth and serve. This broth is not to be seasoned while
it is being cooked, but a little salt may be added when it is ready to serve.
To one pound of lean meat there should be about one quart of broth. A teacupful
to begin with is enough for a meal, and it is often necessary to give less than
this. The gravest mistake is to be in a hurry about returning to full meals.
The remarks about moderate feeding also apply to milk and fruit juices.
Ordinarily, fasts are not broken
on starchy foods, but this may be done at times to advantage, especially in
cases that have been accustomed to large quantities of starch and but little of
the fresh raw foods. The starch must, however, be in an easily digestible state
and should be in the form of a very thin gruel made of oatmeal or whole wheatmeal. It should be cooked four to six hours and
dressed with nothing but a little salt. A few can break the fast on a full meal
without any bad results, but most people can not do it without suffering and
the results may be fatal. So it is a safe rule to break the fast on simple
liquid food, taken in moderation.
Four or five days after breaking
the fast, one should be able to eat the ordinary foods. The following is a
suggestion of the manner in which to feed immediately after a fast of about two
weeks:
First day: Tomato broth once;
mutton broth twice.
Second day: Breakfast, orange
juice. Lunch, buttermilk. Dinner,
sliced tomatoes.
Third day: Breakfast, buttermilk.
Lunch, salad of lettuce and tomatoes, dressed with salt. Dinner,
poached egg, celery.
Fourth day: Breakfast, baked apple
and milk. Lunch, toasted bread and butter. Dinner,
lamb chops, stewed green peas, celery.
If a meal causes distress, omit
the next one and continue omitting meals until comfort and ease have returned.
If the digestion is very weak, or if the illness has been protracted, do not
feed solids as soon as recommended above. In all cases it is necessary to
exercise self-control, moderation and common sense.
The meals must be moderate.
Gradually increase until the amount of food taken is sufficient to do the
necessary bodily rebuilding. The longer the fast, the more care should be
exercised in the beginning. It is no time to experiment.
If the fast is to be of permanent
benefit it is necessary to learn how to eat properly afterwards, and to put
this knowledge into practice. This is the most important part to emphasize, yet
all the books I have read on the subject have failed to pay any attention to
it. In nearly every case the fast is necessary because of repeated mistakes in
eating and drinking. Those mistakes built bodily ills in the first place and if
the faster goes back to them they will do it again. The disease does not always
take on the same type as it did in the first place, but it is the same old
disease. During a fast there is recuperation because the body has a chance to
become clean, and a clean body can not long remain unbalanced, provided there
are no organic faults. By making mistakes in eating after the fast is over, the
body again becomes foul and full of debris and that means more disease. Perhaps
it may not require more than one-third as much abuse to cause a second
break-down as it did to bring about the first one.
Some people fast repeatedly, and
are somewhat proud of it. They should be ashamed of the fact that they must
fast time after time, for it shows either ignorance or a weak, undeveloped will
power. The fast should teach every intelligent being that it is an emergency
measure, and emergencies are but seldom encountered in a well regulated life.
Food debauches following fasts
should be avoided. A little will power properly applied will prevent them.
Gross eating may compel another fast. We must eat and it is better to eat so
that we can take sustenance regularly than to be compelled to go without food
at various intervals. He who is moderate in his eating, uses a fair degree of
intelligence in the selection of his food, is temperate in other ways and
considerate and kind in his dealings with others will not be ill.
A fast is efficacious in clearing
up a brain that is unable to work well because it is bathed in unclean blood.
It is remarkable how well the brain works when the stomach is not overworked. Overfeeding the body causes underfeeding of the brain. On a
correct diet the brain is efficient and clear and able to bear sustained
burdens.
There is no question but that a
fast, followed by a light diet, containing less of the heavily starchy and proteid foods and more of the succulent vegetables and
fresh fruits, with their cleansing juices and health-imparting salts, would
result in the recovery of over one-half of the insane. Most of them are
suffering functionally and here the outlook is very hopeful. Christ cured a
lunatic "by prayer and fasting." Proper feeding would work wonders in
prisons. It would also be very beneficial for wayward girls and young men who
are passion’s slaves. St. Peter recommended fasting as an aid to morality,
which is another evidence of the profundity of his wisdom.
How long should a fast last? Until its object has been accomplished. It is rarely
necessary to fast a month, but sometimes it is advisable to continue the fast
for forty days, or even longer. If the fast is taken on account of pain,
continue until the pain is gone. If for fever, until there is
no more fever. In chronic cases it is not always necessary to continue
the fast until the tongue is clean. When the patient is free
from pain and fever and comfortable in every way, start feeding lightly.
People who are thin and have sluggish nutrition, one symptom of which is
dirty-gray mucous membrane in mouth and throat, should not be fasted any longer
than it is absolutely necessary, for they generally react slowly and poorly.
If people would miss a meal or two
or three as soon as they begin to feel bad, no long fasts would be necessary,
because when the system first begins to be deranged it very quickly rights
itself when food is withheld. It is impossible for a serious disease to develop
in a fasting person, unless he is in an exceptionally bad physical condition at
the beginning of the fast, for when food is withheld there is nothing for
disease to feed upon. No new disease can originate during a fast.
Fasts often bring people back to
health, who can not recover through any other means known to man, unless it be
eating almost nothing—a semi-fast. Occasionally a patient
dies while on a long fast or immediately thereafter, but please remember
that millions die prematurely on this earth every year who never missed their
meals for one day. Also remember that those who go on prolonged fasts are
generally "hopeless cases," who have been
given up to die by medical men. People who fast generally become comfortable,
so why envy a few men and women an easy departure when they are no longer able
to live, and why heap undeserved censure on those who are doing their best to
ease the sufferers by means of our most valuable therapeutic measure, fasting?
There is much prejudice against
fasting, but a calm study of the facts will remove this. Typhoid fever,
conventionally treated, often proves fatal in 15 per cent. or
more of the cases and those who survive have to undergo a long, uncomfortable
illness which often leaves them so weakened and with such degenerated bodies
that the end is frequently a matter of a few months or years. Pneumonia and
tuberculosis find a favorable place to develop and in these cases prove very
fatal. On the other hand, cases of typhoid treated by the fast, and the other
hygienic measures necessary, recover in a short time, there are no evil sequels
and the body is in better condition than it was before the onset of the
disease. I have never seen a fatality in a properly treated case, and the
mortality is conspicuous by its absence. It is the same in curable chronic
diseases. Where feeding and medicating add to the ills, fasting with proper
living afterwards brings health.
It is also well to remember that
where one individual dies while fasting (not from the effects of fasting, but
from the disease for which the fast was begun),
perhaps one hundred thousand starve because they have too much to eat. Silly as
this may sound, it is the truth, and this is s the explanation: Overfeeding
causes digestive troubles and a breakdown of the assimilative and excretory processes.
The more food that is taken while this condition exists
the less nourishment is extracted from it. The food ferments pathologically,
instead of physiologically, and poisons the body. The more that is eaten under
the circumstances, the worse is the poisoning and at last the tired body
wearily gives up the fight for existence, perhaps after a long chronic ailment
has been suffered, or perhaps during the attack of an acute disease. The chief
cause of death is too much food.
Avicena, the great Arabian physician, treated by means of
prolonged fasts.
For the benefit of those who fear
the effects of fasts of a few days’ duration a few quotations are given from
various sources:
"My next marked case is a
wonderful illustration of the self-feeding power of the brain to meet an
emergency, and a revelation, also, of the possible limitations of the
starvation period. This was the case of a frail, spare boy of four years, whose
stomach was so disorganized by a drink of solution of caustic potash that not
even a swallow of water could be retained. He died on the seventy-fifth day of
his fast, with the mind clear to the last hour, and with apparently nothing of
the body left but bones, ligaments, and a thin skin; and yet the brain had lost
neither weight nor functional clearness.
"In another city a similar
accident happened to a child of about the same age, in whom it took three
months for the brain to exhaust entirely the available body-food."—Dr. E.
H. Dewey.
This shows the groundlessness of
the fear parents have of allowing their children to fast when necessary. It is
beneficial for even the babies who need it. In the cases quoted above the
conditions were very unfavorable, for the children were suffering from the
effects of lye burns, yet they lived without food seventy-five and ninety days,
respectively. If necessary, deprive the children of food, and keep them warm.
Then comfort yourself with the fact that they are being treated humanely and
efficiently.
Dr. Linda Burfield
Hazzard, in the latest edition of her book, Fasting
for the Cure of Disease, states that she has treated almost two thousand five
hundred people by this method, the fasts varying in duration from eight to
seventy five days, many of them being over a month. Sixteen of her patients
have died while fasting and two on a light diet. This is far from being a
mortality of 1 per cent. When the fact is taken into consideration that the
people she treated were of the class for whom the average medical man can do
nothing the mortality is surprisingly small. However, she has lost a few, and
as she is a fighter for her beliefs the prejudice against her and her method of
treating disease have proved strong enough to cause her to be imprisoned. Dr. Hazzard has perhaps the widest experience with fasting of
any mortal, living or dead. Her book is well worth reading.
Upton Sinclair has also written a
book on this subject, entitled the Fasting Cure. He writes from the viewpoint
of an intelligent layman whose observations are not very extensive. The book
contains many good ideas. This is from page fifty-seven:
"The longest fast of which I
had heard when my article was written was seventy eight days; but that record
has since been broken, by a man named Richard Fausel.
Mr. Fausel, who keeps a hotel somewhere in
Bernarr Macfadden has also written
considerable about fasting. C. C. Haskell is an advocate and director of such
treatment. Many physicians employ this healing method. Some day the entire
medical profession will realize the worth of fasting as a curative agent.
As a reminder, please allow me to
repeat: When reading and studying about the subject of fasting, do not think of
it as a complete cure, for those who return to their improper mode of living
will again build disease. After the fast, live right.
The efficient body is clean
internally. An unclean skin is bad. A foul alimentary tract is worse. But the
worst of all is a foul condition of all the tissues, including the
blood-stream, a condition in which much of the body’s waste is stored up,
instead of being excreted.
If such a condition can not be
remedied through moderation and simplicity in eating, the only thing that will
prove of value is temporary abstinence.
It would be an easy matter to
enumerate many long fasts, such as that of Dr. Tanner, who proved to an
astonished country that fasting for a month or more is not fatal, but on the
contrary may be beneficial. Or we could cite cases like the fasts carried on by
classes under the direction of Bernarr Macfadden. Or we could refer to the experiments of
Professors Fisher and Chittenden of Yale.
However, we will only look into
one more case, that of Dr. I. J. Eales, whose fast
created considerable interest several years ago. The doctor was too heavy, so
he decided to take a fast to reduce his weight, also for scientific purposes.
For thirty days he lived on nothing but water with an occasional glass of
lemonade and one cup of coffee. At the end of thirty days he broke his fast on
a glass of malted milk.
The doctor worked hard during all
this period, losing weight all the time, being thirty pounds lighter at the end
of his fast than at the beginning. However, he did not lose strength, being
able to do as much work and lift as heavy weights at the end of the fast as at
the beginning. Anyone who is much over weight can with benefit do as the doctor
did, for the body will use the stored up fat to produce heat and energy. This
fast is fully detailed in Dr. Eales’ book called Healthology.
Fasting is the quickest way to
produce internal cleanliness, which is health. When the system is clean the
cravings, longings and appetites are not so strong as
when the body is full of poisons. For this reason a fast is the best way to
destroy the cravings for tobacco, coffee, tea, alcohol and other habit-forming
drugs. If, after the fast is over, the individual lives moderately and simply,
and is fully determined not to return to the use of these drugs, a permanent
cure will be the reward. However, it is very easy to drift back into the old
habits. A permanent cure requires that there be no compromise, no saying,
"I shall do it this time, but never again." Once the old habit is
resumed, it is almost certain to be continued.
CHAPTER XXVI.
ATTITUDE OF PARENT TOWARD CHILD.
Healthy, happy children are the
greatest of all rewards. All parents can have such children, and it is a duty
they owe themselves, the children and the race. It is a most pleasant duty, for
the returns are far greater than the cost.
In order to have first-class
children parents must be in good physical condition and be controlled mentally.
Chaotic parents can not have orderly children. The young people learn quickly
from their elders and they usually take after one of the parents. They
intuitively learn what they can do and what they can not do and how to get
their way while we consider them too young to have any understanding.
Therefore it is important that
their first impressions are correct. Begin to train the child in the way it
should go from the day of birth. The first training will have to do with
feeding and sleeping. These points are covered more fully in the next chapter.
They are touched upon here to give them emphasis.
Feed the child three times a day,
but never wake it to be fed. If you give the three feeds, the child will soon
become accustomed to them and wake when it is time. If the child squirms and
frets, it may be uncomfortable from being overfed or it may be thirsty. Offer
it water but not food.
Let the child alone. Do not bounce
it or carry it about. During the first few months the baby needs heat,
nourishment and rest, and should have no excitement. It should not be treated
as a plaything. After a few months it begins to take notice of things and then
you can have much fun with it.
The right kind of love consists in
doing what is necessary for the infant and no more.
Obedience to the reasonable
requests of the parents is of the greatest importance in the successful raising
of children. Parents should realize this even before the children are born.
From the first, be firm, though gentle, with the little ones. Children should
be so trained that when they are requested to do a thing, they do it
immediately without any repetition. This will save both them and the parents
many an unhappy hour.
The lives of many parents and many
children are made miserable from lack of a little parental firmness at the
start.
There are many little graces that
are not vital, yet they are important, and these should be taught children
early, for then they become second nature. Among these are good table manners.
Ungainly table manners have no bearing on the health, but they give an
unfavorable impression to others. We are partly judged by the presence or
absence of such little graces.
Training children is like training
trees. A sapling can be made to grow in the desired way, but after a few years
it will not respond to training. The period of infancy is plastic, and then is
the time to plant the seeds in the child’s mind and teach good habits.
It is not difficult to train the
children. If the parents are orderly and firm, instead of wavering, the
children almost intuitively fall into line. Teach them to obey and they will
later be able to command intelligently and considerately.
The babies are helpless at first.
This softens the hearts of the parents toward them until they become very
indulgent. Indulging and pampering children are bad for them. Kindness consists
in doing for them what is for their good, which is not always what they desire.
If the children are properly
trained at first, they need very little training later on.
CHAPTER XXVII.
CHILDREN.
Statistics are generally very dry
and uninteresting, but at times they take on a tragic interest, and the
importance of the few submitted here is so great that they should command
careful attention.
The definite figures used are
taken from the Mortality Statistics, United States Census, and they cover the year
1912, which is the last year for which we have definite information. Reliable
mortality statistics are given only in a part of the country, which is not to
our credit. The population is reported in the volume as 92,309,348. The
registration area, which is the area giving mortality statistics, contains
53,843,896 people. In this area the total deaths are as follows:
Under one year.............. 154,373
Under ten years............. 235,262
Taking it for granted that the
infant and child mortality among the unregistered people is the same, we get the following number of deaths annually among
children in the
Under one year..............
280,000 Under ten years............. 425,000
This is a very conservative
estimate and 300,000 is usually given as the number of
deaths annually among babies under the age of one year.
Even under ideal conditions a baby
would occasionally die, but the deaths would be so rare that they would be the
cause of surprised comment. Some become parents who have no right to be, and
they bring children into the world who are not
physically fit to survive, and these generally die within a few days or weeks
of birth. However, these babies are but a small minority and at least
ninety-nine out of a hundred should survive. Not one baby born physically fit
would die if intelligently cared for, and the fact that each year we lose over
one-fourth million infants under one year of age in
the
Every child that is brought into
the world should be given an opportunity to live. This is far from the case
today. Children are so handicapped that they are stunted in body and blunted in
mind, if they survive.
Suppose that every ten years an
army of 4,250,000 men and women between the ages of twenty and thirty were
destroyed at one time in this country! The indignation, sorrow and horror would
be so great that a means would soon be found to end the periodic slaughter.
But we allow this many children
under ten to be destroyed every ten years. The slaughter of the innocents does
not bring forth much protest, because we are so used to it, and the babies go
one by one, all over the country. The procession to the grave gives rise to this
thought: "The little one is better off. Now he will suffer no more. It is
the will of
It is difficult to teach people to
treat their babies properly, because nearly all the information on the subject
is so erroneous. When a teacher brings forth the truth but few accept it, for
the vast majority are on the other side. Those parents who accept the truth
find it difficult, to put it into practice, for every hand is against them. It
takes more strength of character and moral courage than the average individual
possesses to withstand the criticism of neighbors, friends, relatives and
medical advisers.
The few who have the courage of
their convictions and the right knowledge reap a rich harvest. They have babies
who are well. They see their children grow up with sound bodies and clear
minds. They are saved much of the worry which is the lot of parents of children
raised according to conventional standards. Last, but by no means least, they
have the satisfaction of giving to the race individuals who are better than
their parents or the grandparents. There is much opportunity for human
improvement, and the improvement will take place automatically, if we do not
prevent it by going contrary to nature.
Healthy babies spring from normal,
healthy parents. If they can have normal grandparents, so much the better, but
inasmuch as we can not alter the past, let us give our attention to the
present. If we take care of the present, the future will bring forth a
population of healthy parents and grandparents, and then the babies will have
full opportunity. The past has great influence, for the child of today is heir
of the past, modified by the present. He who influences the present leaves his
mark on the future. As individuals we do not usually accomplish much during a
lifetime, but if we influence our time for the better it is hard to tell where
the improvement will cease or what will be the aggregate result. A truth
imparted to others acts much like a pebble cast into the water. Its influence
is felt in ever widening circles.
Infancy and youth are plastic.
Both body and mind are susceptible to surrounding influences. If the heredity
is unfavorable it can be largely modified by favorable environments. If a child
is born of unhealthy parents, but without any serious defect, and is
intelligently cared for after birth, it will grow up to be healthy. On the
other hand, a child born of healthy parents that is
improperly cared for will become ill and perhaps die young.
In early years the habits are
formed that will largely influence and control the years of maturity. Most
children learn bad habits from birth. It is as easy to acquire good habits as
bad ones, and as people are largely creatures of habits, every parent should
aim to give his children a good start. Parents seldom do wrong intentionally,
but they are careless and many of the parental habits of the race are bad, and
for this the future generations must suffer.
It is easier and more economical
to have healthy babies than to have sickly ones. The healthy way is the simple
way. It merely means self-control, common sense and constructive knowledge on
the part of the parents.
PRENATAL CARE.
It is commonly believed that a
pregnant woman must eat for two. The wise woman will not increase her food
intake. If she is not up to par physically at the time of conception she will
generally find it advantageous to decrease the food allowance.
A healthy baby should not weigh to
exceed six, or at most seven, pounds at birth. Five pounds would be better. It
does not take much food to nourish an infant of that weight, and the baby does
not weigh that much until shortly before birth. Most of the food is used for
fuel but the amount of fuel required to heat a baby that is kept warm within
the mother’s body is almost negligible.
One of the first and most
important requisites for having healthy children is to avoid the eating-for-two
fallacy. Most people overeat, anyway, and there should be no encouragement in
this line.
The results of overeating are many
and serious. The mother grows too heavy or else she becomes dyspeptic.
Overeating and partaking of food of poor quality are the chief causes of the
ills of pregnancy. Prospective mothers can be comfortable. Pregnancy and
childbirth are physiological. Normal women suffer very little inconvenience or
pain. The suffering during pregnancy, the pain and accidents at childbirth are
measures of the mother’s abnormality. The greater the inconvenience the farther
has the individual strayed from a natural life. The women who live normally
from the time of conception, or before, until the birth of the baby will be
surprised how little inconvenience there is.
For ideal results the father must
be kind, considerate and self-controlled. It is a disagreeable fact that many
men are brutal and inconsiderate of wives and unborn children. The extent of
this brutality can hardly be realized by those who have had no medical
experience. Perhaps the women are partly to blame, for they do not teach their
boys to be considerate and kind and they leave them in ignorance of subjects
that are important and that can best be taught by parents.
A pregnant woman should be
mistress of her body. During this period the husband has morally no marital
rights. If boys were educated by their parents on this subject they would be
reasonable later on, and the average boy of fourteen or fifteen is old enough
to receive such education.
Gestation should be a period of
calm. All excitement and passion are harmful. The mother should be as free from
annoyance as possible. Cheerfulness should be the rule. Those who are not
naturally cheerful should cultivate this desirable state of mind. Gruesome and
horrible topics should not be discussed. The reading should not be along tragic
lines. The study of nature and the philosophy of men who have found life sweet
are among the helpful mental occupations. The mental attitude has its effect, not
only on the mother, but on the unborn babe. That the seed for good or evil is
often planted in the child’s brain before birth, according to the mental and
physical condition of the mother, can hardly be
doubted. Mothers who live naturally can dismiss all worry on the subject of
harm coming to themselves through maternity, for there will be none. The
absence of worry has a good effect on both mother and child.
The various ills from which
mothers suffer are largely caused by eating for two. The overeating causes
overweight in those whose nutrition is above par and indigestion in those who
have but ordinary digestive capacity. Those who are overweight have too high
blood pressure and those who have indigestion absorb some of the poisonous
products of decomposition from the bowels. Headache is a common result.
Palpitation of the heart comes from gas pressure. The abnormal blood pressure
may result in albuminurea, swelling of the lower
extremities and overweight of both mother and child. The morning sickness is
nearly always due to excessive food intake. If this proves troublesome, reduce
the amount of food and simplify the combinations. Instead of taking heavy, rich
dishes, increase the amount of fresh fruits and vegetables.
The birth of a large baby is
fraught with danger to mother and child. Sometimes one or both are injured and
sometimes one or both die. Many women are afraid to become mothers for this
reason. It would be difficult to estimate how often this fear causes law
breaking, for all large cities have their medical men who grow rich through
illegal practices among these women. Sometimes these doctors are among the
respected members of the profession, eminent enough to have a national
reputation. The financial reward is great enough to tempt men to break the law
and they will continue to do so, so long as present conditions exist.
It is important for the
prospective mother to be moderate in her eating. Three meals a day are
sufficient. Between meals nothing but water should be swallowed. Lunching
always leads to overeating.
One meal each day can consist of
starchy food, but not more than one meal. Any one of the starches may be
selected, the cereal products, rice, potatoes, chestnuts. If
the digestion is good, take matured beans, peas or lentils occasionally, but
these are so heavy that they should not be eaten very frequently and always in
moderation. With the starchy food selected, take either butter or milk,
or a moderate quantity of both. Sometimes it is all right to take some fruit
with the starchy food, but this should be the exception, not the rule. Fruit
should generally be eaten by itself or taken with
non-starchy foods. Starch eating should be limited to one meal a day because an
excessive amount of this food causes hardening of the tissues. The baby’s
bones, which should be very soft, flexible and yielding at birth, will become
too hard if much starch is eaten.
Once a day some kind of proteid food may be taken, but this should also be eaten in
moderation, for if it is not, degenerative changes will take place, which will
manifest in some one of the disorders common to pregnancy. Eggs and the lighter
kinds of meats, or nuts or fresh fish may be selected. Whatever kind of protein
is taken, it should be as fresh as possible. Pork should not be used. With the
protein, have either fruit or vegetables, and it does not make much difference
which. No one could ask for a better meal than good apples and pecans.
Be sure to eat enough of the raw
salad vegetables and of raw fruits to supply the salts needed by the body.
For the third meal have fruit.
Cottage cheese, sweet or clabbered milk or buttermilk may be taken with the
fruit. Do not take milk twice a day, for if it is taken twice and other proteid food once a day, too much protein is ingested.
A glass or two of buttermilk will
make a good meal at any time. Dr. Waugh, who has had over forty years of
experience and is well and favorably known on both sides of the
The use of fruit and vegetables
has a tendency to prevent constipation. The only internal remedies for which
there is any excuse are cathartics, and normal people do not need them.
However, it is better to take a mild cathartic or an enema than to allow the
colon to become loaded with waste. Constipation among eaters of much meat is
rather a serious condition, for the waste in the colon of heavy meat eaters is
very poisonous. The colonic waste in vegetarians is not so toxic.
Desserts should be used sparingly
and seldom. They are not a necessity, but a habit, and if they are consumed
daily they are a bad habit.
For the sake of the unborn child,
avoid all stimulants and narcotics. Alcoholics and coffee should not be used.
And it is best to avoid strong spices and rich gravies. A little self-denial
and self-control in this line will pay great dividends in healthy, happy,
contented babies, and there are no greater blessings.
The mother should be active, but
should not take any violent exercise. Light work is good, but no mother should Be asked to do house-cleaning or to stand over the wash-tub.
She should have the opportunity of being in the open every day, and of this
opportunity she should avail herself. Why some women are ashamed of pregnancy
is hard for normal-minded people to understand, for the praise of motherhood
has been sung by the greatest poets and its glory depicted by the greatest
painters of the world.
This sense of false modesty is
responsible for much of the tight lacing during pregnancy. This is injurious to
both the mother and the child, and is one of the reasons for various
uncomfortable sensations. It helps to bring on the morning sickness. It is
nature’s intention that the young should be free and comfortable previous to
birth, and for this reason a double bag is supplied between the walls of which
there is fluid. The baby lies within the inner bag.
The tight lacing prevents the
intended freedom, besides weakening the mother’s muscles. It also aggravates
any tendency there may be toward constipation and swelling of the legs. It
prolongs childbirth and makes it more painful. This is too high a price to pay
for false modesty and vanity.
If it is necessary to support the
abdomen and the breasts for the sake of comfort, this can be done without
compressing them and the support should come from the shoulders.
The skin should be given good
attention, for an active skin helps to keep the blood pure and the circulation
normal. Take a vigorous dry rubbing at least once a day, and twice a day would
be better. A quick sponging off with cool water followed with vigorous dry
rubbing is good, but the rubbing is of greater importance than the sponging. An
olive oil rub is often soothing and may be taken as frequently as desired.
If there is a tendency to be ill
and nervous, take a good hot bath, staying in the water until there is a
feeling of ease, even if it should take more than thirty minutes, provided the
heart and the kidneys are working well. Defective heart and kidney action
contraindicate prolonged hot baths, but such ills will not appear if the mother
lives properly. Under such conditions missing a few meals can only have good
results. When eating is resumed, partake of only enough food to nourish the
body, for anything beyond that builds discomfort and disease.
These hints, simple as they are,
contain enough information to rob gestation and childbirth of their horrors, if
they are intelligently observed. If civilized woman desires to be as painfree as the savage, she must lead the simple life.
INFANCY.
If the baby lives to be one year
old, its chances of surviving are fairly good, but during the first year the
mortality is appalling. Complete statistics are not available, but in places
one-fifth or even one-fourth of the babies born perish during this time. The
mortality is chiefly due to overfeeding and giving food of poor quality.
The average parent loves his baby.
He loves the helpless little thing to death. In Oscar Wilde’s words, "We
kill the thing we love." The babies are killed by too much love, which
takes the form of overindulgence. About thirty years ago the well known
physician, Charles B. Page, wrote:
"How many healthy-born
infants die before their first year is reached—babies that for months are
mistakenly regarded as pictures of health—’never knew a sick day until they
were attacked’ with cholera infantum, scarletina, or something else. They are crammed with food,
made gross with fat, and for a time are active and cunning, the delight of
parents and friends—and then, after a season of constipation, a season of
chronic vomiting, and a season of cholera infantum,
the little emaciated skeletons are buried in the ground away from the sight of
those who have literally loved them to death. This is the fate of one-third of
all the children born. As a rule, babies are fed as an ignorant servant feeds
the cook-stove—filling the fire-box so full, often, that the covers are raised,
the stove smokes and gases at every hole, and the fire is either put out
altogether, or, if there is combustion of the whole body of coals, the stove is
rapidly burned out and destroyed. With baby, overheating means the fever that
consumes him, and, in putting out the fire, too often the fire of life goes out
also."
Fat babies are thought to be
healthy babies. This is a mistake, for the fatter the baby, the more liable it
is to fill an early grave. Thoughtful, knowing people realize that a child that
weighs eight pounds or more at birth is an indication of maternal law breaking.
Both the mother and the child will have to pay for this sooner or later.
Overweight is a handicap. It prevents complete internal cleansing and
combustion, without which health is impossible.
Because of the false ideas
prevalent regarding weight of infants, it is well to put a little emphasis on
the subject. If the mother has lived right during pregnancy, the child is often
light at birth, sometimes five pounds or less. The average doctor will shake
his head and say that the baby’s chance to live is very small. The friends,
neighbors and relatives will say the same. They are wrong. Let the parents
remember that light children are not encumbered with fat, and rarely with
disease. A light baby is generally all healthy baby, and if properly cared for
and not overfed will thrive. Parents of such babies should be thankful, instead
of being alarmed.
It is not natural for babies to
weigh nine or ten pounds at birth, and when they do it is a sign of maternal
wrong doing, whether she has been cognizant of it or not. Babies should not be
fat, nor should they be fat when they grow older, if the best results are
desired.
In babies it is better to strive
for quality than for quantity.
Every mother who is capable of
doing so should nurse her baby. There is no food to take the place of the
mother’s milk. The babies build greater strength and resistance when they are
fed naturally than when they are brought up on the bottle. Babies thrive
wonderfully in an atmosphere of love, and they draw love from the mother’s
breast with every swallow.
From the information available,
which is not as complete and definite as could be desired, it appears that from
six to thirteen bottle-babies die during the first year where only one
breast-fed child perishes. The bottle-baby does not get a fair start. If a
mother is ill and worn out she should not be asked to nurse the baby. If the
mother has fever she should not risk the baby’s health through nursing. Some
mothers do not have enough milk to feed the baby. Nearly all who live properly
give enough milk to nourish their infants at first. If there is not enough
milk, the child should be allowed to take what there is in the breasts and this
should be supplemented with cow’s milk.
Dr. Thomas F. Harrington said
recently:
"From 80 to
90 per cent. of
all deaths from gastrointestinal disease among infants takes place in the
artificially fed; or ten bottle-babies die to one which is breast-fed. In
institutions it has been found that the death rate is frequently from 90 to 100
per cent. when babies are separated from their
mothers. During the siege of
These are remarkable facts and
bring home at least two truths. First, they confirm the superiority of natural
feeding over that of artificial feeding. Second, they show that when the mother
is not overfed the infants are healthier. During the siege of
It would be much better if fewer
children were born and those few were healthier. What good does the birth of
the army of 425,000 children which perishes annually accomplish? It leaves the
nation poorer in every way. A mother tired and worn with wakeful vigils, and at
last left with an aching heart through the loss of her child, is not worth as
much as she who has a crooning infant to love, and through her mother-love
radiates kindness and good cheer to others. The conditions that weed out so
many of our infants tend to weaken the survivors.
It costs too much to bring
children into the world to waste them so lavishly. This may sound peculiar, but
it is enlightened selfishness, which is the highest good, for it brings
blessings upon all.
Artificial feeding lays the
foundation for many troubles which may not manifest for several years. The
bottle-fed babies are often plump, even fat, but they are not as strong as
those who are fed naturally. They take all kinds of children’s diseases very
quickly. The glandular system, which is so readily disturbed in children, is
more easily affected in bottle-fed babies. And so it comes about that they
often have swollen salivary glands, or swelling of the glands of the neck or of
the tonsils.
Do not be in a hurry to feed the
baby after birth. Nature has so arranged that the infant does not require
immediate feeding. It is a good plan to wait at least twenty-four hours after
birth before placing the baby at the breast, for then all the tumult and
excitement have had a chance to subside.
Many give the baby a cathartic
within a few hours after birth. This is a mistake. Cathartics are irritants and
it is a very poor beginning to abuse the mucous membrane of the intestinal
tract immediately. This mucous membrane is delicate and in children the
digestive apparatus is easily upset. Before birth there was no stomach or bowel
digestion, all the nutritive processes taking place in the tissues of the
little body. Gentle treatment is necessary to bring the best results.
Cathartics with their harsh action on the delicate membranes are
contraindicated. The mother’s first milk is cathartic enough to stimulate the
bowels to act, but it is nature’s cathartic and does no harm.
As a rule the baby is fed too
often and too much from the time of birth. If the child appears healthy the
physician’s recommendation will probably be to feed every two hours day and
night, or every two hours during the day and every three hours at night. If the
little one appears weakly these feedings are increased in number. From ten to
twenty-four feedings in twenty-four hours are not uncommon and sometimes
infants are nursed or given the bottle two and even three times an hour. The
excuse for this is that the baby’s stomach is small and cannot hold much food
at a time and must for this reason be filled often, for the baby has to grow,
and the more food it gets the faster it grows. The baby’s stomach is small,
because the little one needs very little food. The human being grows and
develops for twenty to twenty-five years. This growth is slow and during
babyhood the amount of nourishment needed is not great. The child, if properly
taken care of, is kept warm. Hence it needs but little fuel. The ideas on food
needs are so exaggerated that it is hard for parents to realize what moderate
amount of food will keep a baby well nourished.
An adult in the best of health
would be unable to stand such frequent food intake. He would be ill in a short
time. Babies stand it no better, and the only proof of this fact needed is that
in the
The results of too frequent
feeding and overfeeding are appalling. The first ill effect is digestive
disturbance. Then one or more of the ills of childhood make their appearance.
These are called diseases, but they are only symptoms of perverted nutrition,
though we insist on giving them names.
A healthy baby is one that is
absolutely normal and well in every way. However, babies today pass for healthy
when they are fat and suffering from all kinds of troubles, provided these ills
can be tolerated. We need a new standard of health. Perfect health is a gift
that every normal parent can bestow upon his children, and we should be
satisfied with nothing short of this. Babies can and should be raised without
illness, but, sad to relate, babies, who are always healthy are so rare that
they are curiosities.
Many babies show signs of maternal
overfeeding within a few hours or days of birth. One of the common signs is the
discharge from the nose. This is aggravated by overfeeding
the infant. And thus is laid the foundation, perhaps, for a lifelong catarrh.
In due time various diseases such as rickets, swollen glands, formerly called
scrofulous, mumps, measles, scarlet fever, diphtheria, pimples, eczema and
cholera infantum, make their appearance. Parents have
been taught to look for these diseases. They have been told that they belong to
childhood. This is a libel on nature, for she tends in the direction of health.
The prevalent idea at present is
that various germs, which are found in water, food, air and earth, are
responsible for these diseases, but they are not. The fact that infants
properly cared for do not develop one of them is proof enough that germs per se
are unable to cause these ills. The germs play their part in most of these
diseases, but it is a kindly part. They are scavengers, and attempt to rid the
body of its debris and poisons. Through false reasoning they are blamed for
causing disease, when in fact their multiplication is an effect. They are a
by-product of disease. The so-called pathogenic bacteria never thrive in the
baby’s body until the infant has been overfed or fed on improper food long
enough to break down its resistance.
The improper feeding not only
kills an army of babies each year, but it handicaps the survivors very
seriously. The degenerated condition of the system leaves every child with some
kind of weakness. The foundation may be laid for indigestion, catarrhal
troubles, which may or may not be accompanied with adenoids and impeded
breathing, glandular troubles, often precursors of tuberculosis,
in fact children may be acquiring any disease during infancy from chronic
catarrh to rheumatism.
Mental ills are also results of
senseless feeding. A healthy baby is happy. A sick baby is cross. Crossness and
anger are mental perversions. Anger is temporary insanity. Enough overfeeding often results in mental perversity, epilepsy and
even in real insanity. A healthy body gives a healthy mind. If people would
care for their bodies properly, especially in the line of eating, the asylums
for the insane would not be needed for their present purposes.
Another serious trouble that takes
root from infant overfeeding is an abnormal craving for stimulants. This
craving may later on be satisfied in many ways. Some use coffee, alcohol,
habit-forming drugs. Others try to satisfy it by overeating. No matter how the
sufferer proceeds to satisfy this craving, he does not cure it, for it grows
upon what it is fed. Morphine calls for more morphine. Tobacco calls for more
tobacco. An oversupply of food calls for more food or alcohol. The victim at
last dies a martyr to his abnormal appetites.
Comparatively few of those who see
the error of their ways have the will power to thrust off the shackles of
habit. Very few think clearly enough and go far enough back to realize that
disease and early death are so largely due to the habits formed for the infant
or unborn babe by the parents. And the parents received the same kind of
undesirable legacy from their parents, and so it goes, the children suffering
for the sins of the parents. The cheerful part of such a retrospect is that
there is much room for improvement, that we need not continue this seemingly
unending chain of physical bondage to the next generation, and that if the
children are not born right or treated right during infancy, there is still
time to make a change for the better. Nature is kind and with will and
determination a change can be made at any time that will result in betterment,
provided such grave diseases have not taken hold of the body that recuperation
is impossible. This is no excuse for making delays,
for the longer errors are permitted the harder they are to overcome.
Three or four feedings a day are
sufficient for any baby. The feedings should be arranged so that they are
evenly distributed during the day, and nothing is to be given at night except
water. Get a nursing bottle or two. Keep the bottles and the nipples
scrupulously clean. These are to be used as water bottles. The water must also
be clean. Heat it to 103 or 104 degrees Fahrenheit, so that it will be from 98
to 100 degrees warm when it enters the baby’s mouth Let the baby have some
water three or four times during the day, and perhaps it will want some once or
twice during the night, but give it no milk at night.
Overfed babies are irritable and
cry often. The mothers interpret this as a sign of hunger. Most babies do not
know what hunger is. Like adults they become thirsty, but instead of getting
water to quench their thirst they are given milk. This satisfies for a little
while, then the irritability due to milk spoiled, in the alimentary tract
causes more restlessness and crying, and they are fed again. The comedy of
errors continues until it is turned into a tragedy.
How much should
the baby be fed at a time? When the parents are healthy and the baby is
born right and then fed but three times a day, the food intake will regulate
itself. The child will not usually want more than it should have of milk,
supplemented with water. The best way to begin is to let the infant take what
it desires. That is, let the nursing continue while the infant manifests great
pleasure and zest. When the child begins to fool with the breast or bottle, the
source of nourishment should be removed immediately. The child will increase
its intake gradually.
Some of the babies will take too
much. The evil results will soon be evident, and then the mother must not
compromise, but reduce the intake at once. The signs of over-consumption of
food by the infants are the same as those shown by adults. They are discomfort
and disease. The former manifests in crossness and irritability. The disease
may be of any kind, ranging from a rash to a high fever.
The baby’s stomach is sensitive
and resents the excessive amount of food supplied. So the infant often vomits
curdled milk, and some times vomits before the milk has time to curdle. This is
a form of self-protection. If the mother would heed this sign by withdrawing
all food until the stomach is settled, substituting water in the meanwhile, and
then reduce the baby’s food to within digestive capacity, there would be no
more trouble. Vomiting is the infant’s way of saying, "Please do not feed
me until my stomach becomes normal again, and then don’t give me more than I
need, and that is less than I have been getting." Remember that it is
nature’s sign language, which never misleads, and it is so plain that any one
with ordinary understanding should get its meaning, in spite of the erroneous
popular teachings. After the child has vomited, feed moderately and increase
its food supply as its digestive ability increases.
If the vomiting is wrongly
interpreted and overfeeding is continued, either the baby dies or the stomach
establishes a toleration, passing the trouble on to
other parts of the body. One organ never suffers long alone. The circulation
passes the disease on to other parts, assisted by the sympathetic nerves, which
are present in all parts of the body.
When the stomach has established
its toleration, several things may happen, only a few of which will be
discussed, for the process is essentially the same, though the results appear
so different. In infants whose digestive power is not very strong the excessive
amount of milk curdles, as does the part that is digested. The water of the
milk is absorbed, but the curds pass into the colon without being digested and
they are discharged in the stool as curds. They are partly decomposed on the
journey through the alimentary canal, producing poisons, a part of which is
absorbed. A part remains in the colon, making the bowel discharges very
offensive.
The passage of curds in the stool
is a danger signal indicating overfeeding and should be heeded immediately. If
it is not, the chances for a ease of cholera infantum, especially in warm weather, are great. Cholera infantum is due to overfeeding, or the use of inferior
milk, or both. It is a form of milk poisoning, in which the bowels are very
irritable. As a matter of self-protection they throw out a large quantity of
serum, which soon depletes the system of the poor little sufferer, and death
too often claims another young life. If cholera infantum
makes its appearance the baby is given its best chance to live if feeding is
stopped immediately, warm water given whenever desired, but not too large
quantities at a time. Give no cathartics, for they irritate an already
seriously disturbed mucous membrane, but give a small enema of blood-warm water
once or twice a day. Keep the baby comfortable, seeing that the feet and
abdomen are kept warm, but give plenty of fresh air. Medicines only aggravate a
malady that is already serious enough. This disease is produced by abuse so
grave that in spite of the best nursing, the baby often dies. It is easily
prevented.
Strong babies with great digestive
power are often able to digest and assimilate enormous quantities of milk,
several quarts a day. They can not use all this food. If they could their size
would be enormous within a short time. They do not find it so easy to excrete
the excess as to assimilate it. The skin, kidneys, lungs and the bowels find
themselves overtaxed. Often the mucous membrane of the nose and throat are
called upon to assist in the elimination. These are the babies who are said to catch
cold easily. Their colds are not caught. They are fed to them. This constant
abuse of the mucous membrane results in inflammation, subacute
in nature, or it may be so mild that it is but an irritation. The result in
time may be chronic catarrh or thickening of the mucous membrane of nose and
throat. While the catarrh is being firmly established adenoids are quite
common.
In other cases too much of the
work of excretion is thrown upon the skin. The same thing happens to this
structure as happens to the mucous membrane. It is made for a limited amount of
excretion and when more foreign matter, much of it of a very irritating nature,
is deposited for elimination through the skin, it becomes inflamed. It itches.
In a little while there is an attack of eczema. The baby
scratches, digging its little nails in with a will. The infant soon has
its face covered with sores and the scalp is scaly. The proper thing to do is
to reduce the feeding greatly. Then the acid-producing fermentation in stomach
and bowels will cease, but enough food to nourish the body will be absorbed,
the skin will have but its normal work to perform, the cause of the irritation
is gone and the effects will disappear in a short time. Two weeks are often
sufficient to bring back the smooth, soft skin that every baby should have. The
sufferers from these troubles are almost invariably overweight, and the parents
wonder why their babies, who are so healthy, should be troubled thus!
Mothers owe it to their nursing
babies to lead wholesome, simple lives. It is not always possible to live
ideally, but every mother can eat simply and control her temper. Wholesome food
and equanimity will go far toward producing healthful nourishment for the
child. Stimulants and narcotics should be avoided. Meat should not be eaten
more than once a day, and it would be better to use
less meat and more eggs or nuts. Fresh fruits and vegetables should be partaken
of daily. They are the rejuvenators and purifiers. The cereal foods should be
as near natural as possible. The bread should be made of whole wheat flour
mostly. If rice is eaten it should be unpolished. Refined sugar should be taken
in moderation, if at all. The potatoes are best baked. Pure milk is as good for
the mother as it is for the child. Highly seasoned foods or rich made dishes
should be avoided. In short, the mother should live as near naturally as
possible.
The importance of cheerfulness can
hardly be overestimated. A nervous mother who frets or worries, or becomes
mastered by any of the negative, depressing passions, poisons her babe a little
with each drop of milk the child takes.
Some mothers are unable to nurse
their babies. This is so because of lack of knowledge principally, for women
who give themselves proper care are nearly always able to furnish nourishment
for their infants. It may be that this function will be largely lost if the
present preponderance of artificial feeding continues, and if various
inoculations are not stopped. Some mothers find it a great pleasure to nurse
their babies. Others refuse to do so for fear of ruining their figures.
No matter what the reason is for
depriving the infant of its natural food, the parents should realize that its
chances for health and life are diminished by this act. If intelligence and
care are used in raising the bottle-fed babies only a few will die, in fact
none will die under the circumstances, provided they were born with a normal
amount of resistance. So it behooves parents of such babies to be extremely
careful. That there are difficulties in the way, or rather inconveniences,
can not be denied, but there are no insurmountable obstacles.
The best common substitute for
mother’s milk is cow’s milk. If clean and given in moderation it will agree
with the child and produce no untoward results.
Instead of using the same bottle
all the time, there should be a number, so that there will be plenty of time to
clean them. If three feeds are given each day, there should be six bottles. If
four feeds are given, eight bottles. Use a set every other day. The bottles
should be rinsed out after being used. Then boil them in water containing soda
or a little lye, rinse in several waters and set them aside. If it is sunny,
let them stand in the sun. Before using, rinse again in sterile water. The
nipples should have equally good care. In feeding babies cleanliness comes
before godliness.
Each bottle is to be used for but
one feeding, and as many bottles are to be prepared as there are to be feedings
for the day.
If the people live in the country
it is easy to get pure milk. If in the city one should make arrangements with a
reliable milk man possessed of a conscience. It is well to get the milk from a
certain cow, instead of taking a mixture coming from many cows. Select a
healthy animal that does not give very rich milk, such as the
Pardon a little repetition: If
possible let the child nurse. If there is not enough milk, let the baby take
what there is and give cow’s milk in addition. If it is impossible to feed the
baby at the breast, get the milk from a healthy cow that is kept clean, well
fed and well treated. The cow’s milk should be prepared as follows: Take equal
parts of milk and water. Or take two parts of milk and one part of water. Mix,
and to this may be added sugar of milk in the proportion of one level
teaspoonful to the quart. Before feeding raise the temperature of the milk to
about 104 degrees Fahrenheit, so that it will be about 100 degrees when fed. It
is best to do the warming in a water bath.
Milk should not be kept long
before being used. Limit the age to thirty-six hours after being drawn from the
cow. Twenty-four hours would be better. The evening milk can safely be given to
the infant the next day, if proper precautions have been taken. Ordinary milk
is quite filthy and upon this babies do not thrive. Make an effort to get clean
milk for the baby.
The composition of human milk and
cow’s milk is about as follows:
====================================================================
Water Albumin Fat Sugar
Salts
--------------------------------------------------------------------
Human .......... 87.58 2.01
3.74 6.37 .30
Cow's .......... 87.27 3.39
3.68 4.97 .72
--------------------------------------------------------------------
The albumin in human milk is
largely of a kind which is not coagulated by souring, while nearly all the
albumin in cow’s milk coagulates. The uncoagulated
albumin is digested and taken up more easily by the baby’s nutritive system
than that which is coagulated. This is one of the reasons that babies do not
thrive so well on cow’s milk as on their natural food.
The sugar of milk is not like
refined sugar. Although it is not so easily dissolved in water, and therefore
does not taste as sweet as refined sugar, it is better for the child. If sugar
is added to the milk, milk sugar should be used. The druggists have it in
powder form.
The addition of barley water and
lime to the baby’s milk is folly. The various forms of modified milk do not
give as good results as the addition of water and a little milk sugar, as
previously described. If you believe in such modifications as the top milk
method and the addition of starchy substances and lime water, I refer you to
your family physician or text-books on infant feeding.
It is difficult to improve on good
cow’s milk. It is well to remember that the human organism is very adaptable,
even in infancy. The principal factors in infant feeding are cleanliness and
moderation.
Bottle-fed babies should be given
fruit or vegetable juices, or both, very early and it would be well to give a
little of these juices to breast-fed babies too. The latter do not require as
much as the former. Begin during the first month with a teaspoonful of orange
juice put into the drinking bottle once a day. Increase gradually until at four
or five months the amount may be from one to two tablespoonfuls. Do not be
afraid to give the orange juice because it is acid, for it splits up quickly in
the stomach and is rearranged, forming alkaline salts. It is the fruit that can
be obtained at nearly all seasons. It is best to get mild oranges and strain
the juice. The fruit is to be in prime condition. Instead of orange juice, the
juice of raw celery, spinach, cabbage, apples, blackberries and other juicy
fruits and vegetables may be employed, but these juices must all come from
fruits or vegetables that are in prime condition. No sugar is to be added to
either the fruit or the vegetable juices.
The mother’s milk coagulates in
small flakes, easily acted upon by the digestive juices, after which they are
readily absorbed. Cow’s milk coagulates into rather large pieces of albumin
which are tough and therefore rather difficult to digest. This happens when the
milk is taken rapidly and undiluted. However, when diluted and taken slowly
this tendency is overcome to a great degree. For this reason it is best to get
nipples with small perforations.
Either pasteurization or
sterilization of milk is almost universally recommended by medical men. Even
those who do not believe in such procedures generally fail to condemn them
without qualifying statements. For a discussion of this fallacy I refer you to
the chapter on milk.
Do not give the little ones any
kinds of medicines. They always do harm and never any good. If any exception is
made to this, it is in the line of laxatives or mild cathartics, such as small
doses of castor oil, cascara segrada or mineral
waters, but there is no excuse for giving metallic remedies, such as calomel.
If the babies are fed in moderation on good foods they will not become
constipated. If they are imprudently handled and become constipated it is
necessary to resort to either the enema or some mild cathartic. Bear in mind
that such remedies do not cure. They only relieve. The cure will come when the
errors of life are corrected so that the body is able to perform its work
without being obstructed.
Inoculations and vaccinations are
serious blunders, often fatal. The animal products that are rubbed or injected
into the little body are poisonous. They are the result of degenerative
changes—diseases—in the bodies of rabbits, horses, cows and other animals.
Nature’s law is that health must be deserved or earned. Health means
cleanliness, so it really is absurd to force into the body these products of
animal decay. Statistics can be given, showing how beneficial these agents are,
but they are misleading. In the days of public and official belief in
witchcraft it was not difficult to prove the undoubted existence of witches.
Whatever the public accepts as true can with the utmost ease be
bolstered up with figures.
The use of serums, bacterins, vaccines and other products of the biologic
laboratory is almost an obsession today. Their curative and preventive values
are taken for granted. Most of the time the children are strong enough to throw
off the poisons without showing prolonged or pronounced effects, but every once
in a while a child is so poisoned that it takes months for it to regain health
and too often death is the end. Sometimes the death takes place a few minutes
after the injection, but we are informed that the medication had nothing to do
with it. To poison the baby’s blood deliberately is criminal. Give the little
one a fair chance to live in health. A properly cared for baby will not be ill
for one single day. Knowledge and good care will prevent sickness.
A baby that is able to remain well
a month or a week or a day can remain well every day.
At first a normal baby sleeps
nearly all the time, from twenty to twenty-two hours a day. The infant should
not be disturbed. All that should be done for it is to feed it three times a
day, give it some water from the bottle three or four times a day, and keep it
clean, dry and warm, but not hot.
Most babies are bathed daily. This
is all right, but the baths are to be given quickly. The water should be about
100 degrees Fahrenheit. The soap should be of the mildest, such as a good grade
of
Babies do not thrive without good
air. Keep the room well ventilated at all times by admitting fresh air from a
source that will produce no draughts. It is not necessary to have the baby’s
room warm. In fact a cool room is better. When the child is to be exposed to
the air, take it into a warm room. Soft coverings will keep the infant warm.
The limbs should be free so that exercise can be had through unrestricted
movements.
The baby should not be bothered
unnecessarily. Young parents make the mistake of using the baby for show
purposes. For the sake of politeness, others praise the "only baby in the
world" unduly, though there are millions of others just as good. Let the
child alone, thus giving it an opportunity to become as superior as the parents
think it is. The showing off process creates excitement and lays the foundation
for fretfulness, irritability and nervousness. The child thrives in a peaceful
atmosphere. When it is awake it is well to talk to it quietly and soothingly,
for thus the infant begins to learn its mother’s tongue. Good language should
be employed. Those who teach their children baby-talk are handicapping them,
for they will soon have to unlearn this and learn real language. Baby-talk may
be "cute" at eighteen months, but when children retain that mode of
expression beyond the age of four or five it sounds silly.
At about the age of nine or ten
months the breast-fed babe should be weaned. Gradual weaning is perhaps the
best. First give one feeding of cow’s milk a day and two breast feeds; then two
feedings of cow’s milk and one at the breast, and at last cow’s milk entirely.
Between the ages of nine and twelve months begin giving starchy foods. At first
the child will take very little, and gradually increase. Give bread so stale
that the child has to soak it with its saliva before it can swallow the bread.
Working away this way, sucking the stale bread, the child learns to go through
the motions of chewing, and this is valuable training. Never give bread soaked
in milk and never feed milk while bread is being eaten. If the meal is to be
bread and milk, give the bread either before any milk is taken, or afterwards.
Starches are not to be washed down with liquids. Instead of giving stale bread,
zwieback may be used. Occasionally feed a few spoons of very thin and well
cooked oatmeal or whole wheat gruel, but the less sloppy food given the better,
for it does not get the proper mouth treatment. The wheat products fed the
child should be made from whole wheat flour, or at least three-fourths whole
wheat and only one-fourth of the white flour. The refined flour is lacking in
the salts that the child needs for health and growth.
Many mothers begin feeding
starches when the baby is four or five months old. The child is given potatoes,
bread or any other starchy food that may be on the table. This is a mistake,
for the child is not prepared to digest starches at that early age. Some of the
digestive ferments are practically absent during the first few months of life.
Such feeding will invariably cause trouble. The baby should not be taken to the
table.
It is quite generally believed
that a baby should cry to exercise its lungs. A healthy, comfortable baby will
do little or no crying, and it is not necessary. It is not difficult to give
the little ones some exercise to fill their lungs. Babies can hang on to a
finger or a thin rod tenaciously. Elevate the infant that does not cry thus a
few times above the bed and let it hang for a few seconds each time. This
throws the chest forward and exercises the lungs. What is more, this small
amount of gymnastic work is thoroughly enjoyed. It helps to build strength and
good temper. The crying helps to make the baby ill-tempered and fretful. A
little crying now and then is all right, but much indicates discomfort, disease
or a spoiled child. It would surprise most mothers how good babies are when
they have a chance to be good.
After reading this, some are sure
to ask how many ounces to feed the baby. I don’t know. No one else knows.
Different babies have different requirements. The key is given above. If the
babies become ill it is nearly always due to overfeeding and poor food, so the
proper thing to do is to reduce the food intake.
A healthy baby is a source of
unending joy, while a sick one saps the mother’s vitality. It is too bad that
the art of efficient child culture is so little known.
CHILDHOOD.
Children may roughly be divided
into two types, the robust and the more delicate or nervous ones. The robust children
can stand almost all kinds of abuse with no apparent harm resulting, but the
immunity is only apparent. The growing child naturally throws off disease
influences easily and quickly, but if the handicap is too great the child loses
out in the race.
The nervous type can not be abused
with impunity, for the bodies of these delicately balanced children are easily
disturbed. They must have more intelligent care than is usually bestowed upon
the robust type. If the care is not forthcoming they become weak in body, with
an unstable nervous system, or perish early.
Some parents complain because
other people’s children can do what their own can not and they wonder why. No
time should be wasted in making such comparisons, for no two children are
exactly alike, as no two leaves and not even two such apparently similar
objects as grains of wheat are exactly alike. Therefore the care necessary
varies somewhat, though it is basically the same.
If the nervous type is given
proper care, good health will be the result. These children do not tolerate as
much exposure or as much food as do the robust children. The important thing is
to learn what they require and then see that there is no excess, and in this
way allow the child to grow physically strong and mentally efficient.
The delicate children are perhaps
more fortunate than the stronger ones, for they learn early in life that they
have limitations. If they commit excesses the results are so disagreeable that
they soon learn to be prudent. This prudence serves as protection so long as
life lasts.
The robust children on the other
hand soon learn that they are strong. They hear their parents boast about it.
They get the idea that because they are strong they will always remain so, that
nothing will do them any serious harm. By living up to this fallacy they
undermine their constitutions. Parents should teach their children about the
law of compensation as applied to health, that is, he has permanent health who deserves it, and no one else. The children will not
always heed true teachings after they have left the parental influence, but the
parents have at least done the best they could.
The robust children have their
troubles, such as chicken-pox, mumps, fevers and measles, but these are thrown
off so quickly and with so little inconvenience that they are soon forgotten.
As a rule the parents do not realize that these diseases are due to faulty
nutrition, and that faulty nutrition is caused by improper feeding. It is
generally believed that children must have all the so-called children’s
diseases. Some mothers expose their infants to all of these that may happen to
be in the neighborhood, hoping that the children will take them and be through
with them.
Every time a child is sick it is a
reflection on either the intelligence or the performance of the parents. It is
natural for children to be perfectly well, and they will remain in that happy
state if they are given the opportunity. If they are properly fed they will not
take any of the children’s diseases in spite of repeated exposure. There is not
a disease germ known to medical science strong enough to establish itself in
the system of an uninjured, healthy child and do damage. The child’s health
must first be impaired, through poor care, and then the so-called disease germs
will find a hospitable dwelling place. If children are given natural food in
normal quantities they are disease-proof. Feeding them on refined sugar and
white flour products, pasteurized or sterilized milk, potatoes fried in grease
pickled meats, and various other ruined foods breaks down their resistance and
then they fall an easy prey to disease.
Some parents make the mistake of
believing that they can feed their children improperly and ward off disease by
vaccinations or inoculations of the products of disease taken from various
animals. This is contrary to reason, common sense and nature and it is
impossible. Any individual who is continually abused in any way, be he infant
or adult, will deteriorate. If the disease is not the one that has been feared,
it will be some other one.
The robust children generally
develop into careless adults. That is why so many of them, in fact the vast
majority, die before they are fifty years old, although they are equipped with
constitutions that were intended to last over a century. They are shining marks
for typhoid fever, Bright’s disease, various forms of
heart and liver troubles, rheumatism and pneumonia, all of which are largely
caused by too hearty eating. These diseases often come without apparent
warning. That is, the victims have thought themselves healthy. However, they
have not known what real health is. They have been in a state of tolerable
health, not suffering any very annoying aches or pains, but they have lacked
the normal state of body which results in a clear, keen mind. As a rule there
is enough indigestion present to cause gas in the bowels and a coated tongue.
Enough food is generally eaten to produce excessive blood pressure.
The foundation for such a state of
affairs is laid in childhood, yes, often before the child is born. It can
readily be seen how important it is for parents to impart a little sound health
information to the children. At least, they should teach them what health
really is, which many people do not know.
When these strong people become
sick it is often difficult, or even impossible, to do anything for them, for
their habits are so gross and have gained such a mastery
that the patients will not or can not change their ways.
The weaklings have a better chance
to survive to old age, because many of them learn to be careful early in life.
In reading the lives of eminent men who have lived long it is common to find
that they were never strong.
At the age of one year the baby is
generally weaned. The ordinary child needs the mother’s milk no longer, for by
this time the digestive power is great enough to cope with cow’s milk and
various starches. The most important problem now is how to feed the child. If
no errors of importance are made it will enjoy uninterrupted growth and health.
If the errors are many and serious there will surely be disease and too often
the abuse is so great that death comes and ends the suffering.
Until the child reaches the age of
two years the best foods are milk, whole wheat products and fruits. No other
foods are necessary. The simpler the baby’s food, and the more naturally and
plainly prepared, the better. Adults who overeat until
they suffer from jaded appetites, may think that they need great variety of
food, but it is never necessary for infants or normal adults. Milk, whole wheat
and fruits contain all the elements needed for growth and strength and health.
By all means feed simply. Children are perfectly satisfied with bread and milk
or simply one kind of fruit at a meal, if they are properly trained. The craving
for a great variety of foods at each meal is due to parental mismanagement.
Children should not be fed more
than three times a day. There should be no lunching. The children will get all
that is good for them, all they need in three meals. Candy should not be given
between meals, and fruit is to be looked upon as a food, not as a dainty to be
consumed at all hours of the day. If they are not accustomed to lunching, there
will be no craving for lunches. If children are used to four or five meals a day
they want them and raise annoying objections when deprived of one or two of
them. It is easy to get children into bad habits. We can not blame the average
mother for giving her children lunches, for she knows no better and sees other
mothers doing the same.
The children who do not get
lunches thrive better than those who always have candy, fruit or bread and jam
at their command. It is the same with adults. In the
Refined sugar made from cane and
beets should be given to children sparingly. Refined sugar is the chemical
which is largely responsible for the perversion of children’s tastes. A normal
taste is very desirable, for it protects the possessor. A perverted taste, on
the contrary, leads him into trouble. Sugar is not a good food. It is an
extract. It is easy to cultivate a desire for sugar, but to people who are not
accustomed to it, concentrated sugar has an unpleasant
taste.
The perversion of the sense of
taste, generally begun with sugar, is made worse by the use of much salt,
pepper and various condiments and spices. If the child is fed on unnatural
food, highly seasoned, at the age of a few years its taste is so perverted that
it does not know how most of the common foods really taste, and refuses to eat
the best of them when the health-destroying concoctions to which it has been
accustomed can be had.
It is natural for children to
relish fruit, but some are so perverted in taste that they object to a meal of
it if they can get pancakes or waffles with butter and syrup, mushes with sugar and cream, ham or bacon with fried
potatoes, or fresh bread and meat with pickles. Many parents allow their
children to live on this class of food to the exclusion of all natural foods.
Children need a great deal of the natural salts, and when they live so largely
on denatured foods there is always physical deterioration. It is true that to
the average eye such children may appear healthy, but they are not in one-half
as good physical condition as they could be.
Tea and coffee should never be
given to children. They are bad enough for adults. In children they retard
bodily development. The stimulation and sedation are bad for the nervous
system. Coffee is as harmful as tobacco for the growing child.
To warn against alcohol may seem
foolish, but some parents really give beer and whiskey to their infants. The
beer is given as a beverage and the whiskey as medicine to kill pain and soothe
the children. Those who have not seen children abused in this way may find it
difficult to believe that there is such a profundity of ignorance. These
children die easily.
Others quiet their children with
the various soothing syrups. The last analyses that came under my eyes showed
that these remedies contained considerable opium, laudanum, morphine and other
deadly poisons. Morphine and opium are not well borne by children and these
"mother’s friends" have soothed many a baby into the sleep from which
there is no waking. Make it a rule to give the children no medicines, either
patent or those prescribed by physicians. Please remember that any remedy that
quiets a child is poisonous. Children who get proper care require no medical
quieting.
Condiments should not be used.
Salt is not necessary despite the popular belief to the contrary, though a
small amount does no harm. Salt eating is a habit and when carried to excess it
is a bad one. Salt is a good preservative, but there is little excuse for our
using preserved foods extensively. There are so many foods that can be had
without being preserved in this country that it would not be difficult to
exclude these inferior foods from the dietary. Children whose foods are not
seasoned do not desire seasoning, provided they are fed on natural foods from
the start. They want the seasoning because they are taught to eat their food
that way. If they are given fresh fruit every day, such as apples, oranges,
cherries, grapes and berries, they get all the seasoning they need and they get
it in natural form.
The objection is made that such
feeding deprives children of many of the good things of life. This is not true.
Natural foods taste better than the doctored ones every time. Nature imparts a
flavor to food products which man has never been able to equal, to say nothing
of surpassing it. Children are taught to like abnormal foods. What is better,
to give children good foods upon which they thrive, or denatured foods which
taste well to a perverted palate, but are injurious?
Instead of giving sugar or candy,
give raisins, figs, dates or sweet prunes. Small children may be given the
strained juices of these fruits, obtained either by soaking the raw fruits
several hours or by stewing them. Children who are given these fruits do not
crave refined sugar. They like these natural sugars better than the artificial
extract. These sweet fruits take the place of starchy food.
Very few people know anything
definite about food values. Those who have studied foods and their values in
order to be able to feed children properly generally make the mistake of
believing that they should have all the necessary elements at each meal in
about the proper proportion. This is a grave mistake and leads to trouble. The
child needs salts, protein, sugar and fat, and in the absence of sugar some
starch. Milk contains all these substances except starch. Give one fruit meal
and two meals of starch daily. Milk may be given with all the meals or it may
be given but once or twice. Do not overfeed on milk, for it is a rich food.
Until the child is two years old,
confine it in its starch eating pretty much to the products of whole wheat.
Give no white bread. White bread is an unsatisfying form of food. It is so
tasteless and insipid and so deprived of the natural wheat salts that too much
has to be eaten to satisfy. Children who would be satisfied with a reasonable
amount of whole wheat bread eat more white bread and still do not feel
satisfied. The same is true of rice, the natural brown rice being so superior
to the polished article that there is no comparison.
The bread should be toasted in the
oven until it is crisp clear through, or else it should be stale. Let the bread
for toast get stale, and then place it in the oven when this is cooling off.
Make the slices moderately thin. This is an easy and satisfactory way of making
toast. Scorched bread—what is usually called toast—is not fit food for young
children.
After the second year is completed
gradually increase the variety of starch. Some of the better forms of starch
that are easy to obtain are: Puffed rice or puffed wheat; brown, unpolished
rice; triscuit or shredded wheat biscuit; the
prepared corn and wheat flakes; baked potatoes; occasionally well cooked
oatmeal or whole wheatmeal gruel. Mushes
are to be given seldom or never. Children seldom chew them well, and they
require thorough mastication. The rice is not to be sugared but after the child
has had enough, milk may be given. A small amount of butter may be served with
either rice or baked potato. The cereal foods should be eaten dry. Let the
children masticate them, as they should, and as they will not if the starches
are moistened with milk. When they have had sufficient of these starches, and
but one kind is to be served at a meal, give milk, if milk is to be a part of
the meal. To observe the suggestions here given for the manner of feeding
starches to children may mean the difference between success and failure in
raising them. It is the little things that are important in the care of
children.
The acid fruits should not be
given in the meals containing starchy foods. Strong children who have plenty of
opportunity to be in the fresh air and who are very active can stand this
combination, but it is injurious to the nervous type. It is not a good thing to
make such combinations habitually for robust children. A good meal can be made
of fruit followed by milk. Do not slice the fruit, sprinkle it with sugar and
cover it with cream. Give the child the fruit and nothing else. Neither oranges
nor grapefruits are to be sugared. Their flavor is better without. If the
children want sweets, give them a meal of sweet fruits.
When the child is eighteen months
old it should have learned to masticate well enough to eat various fruits.
Apples, oranges, grapefruits, berries, cherries, grapes and melons are among
the foods that may be given. If the child does not masticate well, either grind
the fruit or scrape it very fine. The sweet fruits require so much mastication
that only their juices should be fed until the child is old enough to masticate
thoroughly. Bananas should also be withheld until there is no doubt about the mastication.
They must be thoroughly ripe, the skin being dark in spots and the flesh firm
and sweet. A green banana is very starchy, but a ripe one contains hardly any
starch and digests easily.
At first the meal is fruit,
followed with milk. Buttermilk or clabbered milk may be substituted for sweet
milk. A little later, begin giving cottage cheese occasionally in place of
milk, if the child likes it.
The succulent vegetables may be
given quite early. At the age of two years stewed onions, green peas, cauliflower,
egg plant and summer squash may be given. Gradually increase the variety until
all the succulent vegetables are used. At first it may be necessary to mash
these vegetables.
The longer children go without
meat the better, and if they never acquired the meat-eating habit it would be a
blessing. If the parents believe in feeding their children meat, they should
wait until the little ones are at least four years old before beginning. Meats
are digestible enough, but too stimulating for young people. Chicken and other
fowls may be used at first, and it is best to use young birds. Beef and pork
should not be on the children’s menu. At the age of seven or eight the variety
may be increased. However, parents who wish to do the best by their children
will give them little or no meat. Many of the sorrows that parents suffer
through their wayward children would be done away with if the young people were
fed on less stimulating foods.
Eggs are better for children than
meat. However, it is not necessary to give them. The children get enough milk
to supply all the protein they need. Eggs may be given earlier than meat. At
the age of two and one-half years an egg may be given occasionally. At three
they may be given every other day, one egg at a meal. At five or six years of
age, an egg may be given daily, but not more than one at a time. If they are
soft boiled, three and one-half minutes will suffice. If hard boiled, cook them fifteen to twenty minutes. An egg boiled seven or eight
minutes is not only hard but tough. Longer boiling makes the albumin mellow.
Always prepare eggs simply without using grease.
Eggs may be given in combination
with either fruits or vegetables. Milk is not to be taken in the egg meal, for
if such combinations are made the child gets more protein than necessary. Eggs
are easy to digest and the chief objection to their free use in feeding
children is that the protein intake will be too great, which causes disease.
Nuts should not be given until the
children are old enough to masticate them thoroughly. The best combination is
the same as for eggs. Children under six years of age should not have much more
than one-half of an ounce of nut meats at a meal. The pecans are the best.
Children rarely chew nuts well enough, so they should seldom be used. They may
be ground very fine and made into nut butter, which may be substituted for
ordinary butter.
Give no butter until the child has
completed his second year. The whole milk contains all the fat necessary.
Butter should always be used in moderation, for although it digests easily, it
is a very concentrated food.
Again the question will be asked:
"How much shall I feed my child?" I do not know, but I do know that
most children get at least three times as much food as is good for them. People
can establish a toleration to a certain poison, and seemingly take it with
impunity for a while. Some arsenic eaters and morphine addicts take enough of
their respective drugs daily to kill a dozen normal men. However, the drugs, if
not stopped, always ruin the user in the end. It is the same way with food.
Children seem to establish a toleration for an excess
for a shorter or longer period of time, but the overeating always produces
discomfort and disease in the end, and if it is continued it will cause
premature death.
About one-third or one-fourth of
what children eat is needed to nourish them. The rest makes trouble. Read the
chapters in this book on overeating and on normal food intake. They give
valuable pointers. Parents know their children best, and the mother can, or
should be able to tell when there are signs of impending danger. If there is a
decided change in the child’s disposition it generally denotes illness. Some
children become very sweet when they are about to be ill, but most of them are
so cranky that they make life miserable for the family. A foul, feverish breath
nearly always comes before the attack. A common danger signal is a white line
around the mouth. Another one is a white, pinched appearance of the nose. A
flushed face is quite common. The tongue never looks normal. Except the
abnormal tongue, these symptoms are not all present before every attack, but
one or more of them generally are. No matter what the signs of trouble may be,
stop all feeding immediately. If this is done, the disease generally fails to
develop, but if feeding is continued there is sure to be illness. These
symptoms indicate that the digestion is seriously disturbed. It is folly to
feed when there is an acute attack of indigestion. Besides, it is very cruel,
for it causes much suffering.
Such symptoms in children are
caused by improper eating, and overeating is generally the chief fault. The
remedy is very simple: Feed less.
A coated tongue indicates too much
food. A clean tongue shows that the digestive organs are working well. If the
tongue is not smooth and a pretty pink in color, it means that the child has
had too much food and the meals must be reduced in quantity until the tongue
does become normal, which may take a few months in chronic cases. Peculiar
little protruding spots when red and prominent on the tip and edges of the
tongue indicate irritation of the alimentary tract and call for reduction of
food intake.
The parents can soon learn how
much to feed the children if they will be guided by these hints. Poor health in
the children indicates parental failure, and this is one place where they can
not afford to fail. Parents must be honest with themselves
and not put the blame where the doctors put it—on bacteria, draughts, the
weather, etc. Sometimes the climate is very trying on the babies, but it never
kills those who have intelligent care.
If it is found that the child next
door, of the same age, eats three or four times as much as your child, do not
become alarmed about your little one, but give the neighbor’s child a little
silent sympathy because its parents are ignorant enough to punish the little
one so cruelly.
For those who desire more definite
hints regarding feeding of children, an outline has been prepared for several
days. This is very simple feeding, but it is the kind of feeding that will make
a rose bloom in each cheek. The child will be happy and contented and bring joy
to the hearts of the parents.
Breakfast: Whole wheat toast,
butter and a glass of milk.
Lunch: A baked apple and a dish of
cottage cheese.
Supper: Steamed or boiled brown
rice and milk.
Breakfast: Puffed wheat and milk.
Lunch: Oranges and milk.
Supper: An egg, parsnips and
onions, both stewed.
Breakfast: Oatmeal or whole wheat
porridge and milk.
Lunch: Berries and milk.
Supper: Baked potato, spinach and
a plate of lettuce.
Breakfast: Shredded wheat biscuit
and milk.
Lunch: Stewed prunes and milk or
cottage cheese.
Supper: Whole wheat toast and
milk.
These are merely hints. Where one
juicy fruit is suggested, another may be substituted. In place of the succulent
vegetables named, others may be used. Any of the starches may be selected in
place of the ones given. However, no mistake will be made in using the whole
wheat products as the starch mainstay.
Desserts should not be fed to
children often. Rich cakes and all kinds of pies should be omitted from the
bill of fare. It is true that some children can take care of them, but what is
the use of taking chances? A plain custard, lightly
flavored, may be given with toast. If ice cream is above suspicion a moderate
dish of this with some form of starch may be given, but milk is not to be taken
in the same meal with either ice cream or custard.
At the end of the third year it is
time enough to begin to feed the salad vegetables, though they may be given
earlier to children who masticate well. The dressing should be very plain,
nothing more than a little salt and olive oil, or some clabbered cream. No
dressing is necessary. The salad vegetables may be eaten with the meal
containing eggs and the stewed succulent vegetables.
At the age of about seven or eight
the child may be put on the same diet as the parents, provided they live
simply. Otherwise, continue in the old way a little longer. For the best results
in raising children, simplicity is absolutely necessary.
Children who are early put on a
stimulating diet develop mental and sexual precocity, both of which are
detrimental to physical welfare. The first desideratum is to give the children
healthy bodies, and then there will be no trouble in giving them what knowledge
they need.
In overfed boys the sex urge is so
strong that they acquire secret habits, and sometimes commit overt acts. Too
much protein is especially to blame. These facts are not understood by many and
the result is that the parents fail in their duty to their children.
It is best not to bring young
children to the table, if there is anything on it that they should not have,
for it nearly always results in improper feeding. The children are curious and
they beg for a little of this and a little of that. Unthinkingly the parents
give them little tastes and bites and before the meal
is over they have had from six to twelve different kinds of food, some of them
not fit for adult consumption. If the child understands that it is not to ask
for these things and abides by this rule, it is all right, but such children
are rare. A child that fretfully begs for this and that at the table upsets
itself and the parents.
Make no sudden changes in the manner
of feeding, unless the feeding is decidedly wrong.
Active children get all the
exercise they need. They should spend a large part of the day in the open, and
this is even more important for the delicate ones. The bedroom should be well
ventilated, but the children must be kept cozy and warm or they do not sleep
well.
After the child is old enough not
to soil itself, one or two baths a week are sufficient. There is no virtue in
soaking. Swimming is different, for here the child is active in the water and it
does not weaken him so. Swimming should be a part of every child’s education.
Bed time should be early. The
children should be tucked in and the light turned off by
Infants should not be exposed long
to the direct rays of the summer sun, for it is liable to cause illness. It
upsets the stomach and then there is a feverish spell. If nothing is fed that
will generally be all, but it is unnecessary to make babies ill in this way.
They should not be chilled either.
Husband and wife do not agree at
all times, but they make a mistake when they disagree in the presence of their
children. Young people are quick to take advantage of such a state of affairs
and they begin to play the parents against each other. When a point comes up
where there is a difference of opinion, the decision of the parent who speaks
first should stand, at least for the time being. Then when they are by
themselves, man and wife can discuss the matter if it is not satisfactory, and
even quarrel about it, if that gives them pleasure. Parents who do not control
themselves can not long retain the full respect of their children. Lost respect
is not very far distant from lost love.
People often object to a change in
methods, for, they say, the new plan will cause too much trouble. The plan here
outlined causes less trouble than the conventional method of caring for
children. It is simpler and gives better results. If it were followed out the
mortality of children under ten years of age in this country would be reduced
from over 400,000 annually to less than 25,000. In spite of everything, a
number of young people will get into fatal pranks.
There are difficulties in the way
of raising children properly, but a healthy child is such a great reward that
the efforts are paid for a hundred times over. Nothing wears the parents out
more quickly than a child who is always fretting and crying, always on the brink
of disease or in its grasp. In raising children the best way is the easiest
way.
THE CHILD’S MENTAL TRAINING.
A healthy body is the child’s
first requirement. However, if the mental training is poor, giving wrong views
of life, a good physique is of but little service.
It is quite generally agreed among
observers that the first seven years of life leave the mental impressions which
guide the whole life, and that after the age of
fourteen the mental trend rarely changes. There are a few individuals with
strength enough to make themselves over mentally after reaching adult life, but
these are so few that they are almost negligible, and even they are largely
influenced by their youth and infancy. It is as easy to form good mental habits
as bad ones. It is within the power of all parents to give their children
healthy bodies and healthy minds, and this is a duty, which should prove a
pleasure. The reason such heritage is so rare is that it requires considerable
self-control and most parents live chaotic lives.
Upon the mentality depends the
success in life. "It is the mind that makes the
body rich." No matter how great an individual’s success may seem in the
eyes of the public, if the person lacks the proper perspective, the proper
vision and the right understanding, his success is an empty thing. Wealth and
success are considered synonymous, but I have found more misery in the homes of
the rich than among the poor. Physical wants can be supplied and the suffering
is over, but mental wants can only be satisfied through understanding, which
should be cultivated in childhood.
"All our problems go back to
the child—corrupt politics, dishonesty and greed in commerce, war, anarchism,
drunkenness, incompetence and criminality."—Moxom.
Given a healthy body and a good
mind, every individual is able to become a useful member of society, and that
is all that can be expected of the average individual. All can not be eminent,
and it is not necessary.
Upon the child’s mental
impressions and the habits formed in infancy and youth depend the mental
workings and the habits of later life. Therefore it is necessary to nurture the
little people in the right kind of atmosphere. If the child is trained properly
from infancy there will be no serious bad habits to overcome during later
years, and, as all know, habits are the hardest of all bonds to break. To
overcome the coffee and alcohol habits is hard, but to overcome bad mental
habits is even more difficult.
First of all, let the infant alone
most of the time. Some mothers are so full of love and nonsense that they take
their babies up to cuddle and love them at short intervals, and then there are
the admiring relatives who like to flatter the parents by telling them that the
baby is the finest one they have seen; it is an exceptional baby. So the
relatives have to bother the infant and kiss it. This should not be. The child
should be kept in a quiet room and should not be disturbed. There are no
exceptional babies. They are all much alike, except that some are a little
healthier than others. If they are let alone, they have the best opportunity to
develop into exceptional men and women.
Paying too much attention to
babies makes them cross and irritable. They soon learn to like and then to
demand attention. If they do not get it at once they become ill-tempered and
cry until attention is given. Thus the foundation of bad temper is laid in the
very cradle. They gain their ends in infancy by crying. Later on they develop
the whining habit. When they grow older they fret and worry. Such dispositions
are the faults of the parents.
It does not take long for children
to learn how to get their way, and if they can do it by being disagreeable, you
may be sure that they will develop the worst side of their nature. Let the
child understand that being disagreeable buys nothing, and there will soon be
an end of it. Children who are well and well cared for are happy. They cause
their elders almost no trouble. To lavish an excessive amount of care on a baby
may be agreeable to the mother at first, but it is different when it comes to
caring for an ill-tempered, spoiled child of eight or nine years.
Many crimes are committed in the
name of love. Many babies are killed by love. Unless love is tempered by
understanding it is as lethal as poison. Many parents think they are showing
love when they indulge their children, but instead they are putting them onto
the road that leads to physical and mental decay. True love is helpful, kind
and patient. The spurious kind is noisy, demonstrative and impatient.
Do what is necessary for children,
but do not allow them to cause unnecessary work. What they can do for
themselves they should do. They can be taught to be helpful very early. They
should be taught to be neat and tidy. They should learn to dress themselves and
how to keep their rooms and personal effects in good order early in life, no
matter how many servants there may be. These little things are reflected in
their later lives. They help to form the individual’s character. It is what we do that largely make us what we are, and every little act
and every thought has a little influence in shaping our lives. An orderly body
helps to make an orderly mind and vice versa.
Many of the rich children are
unfortunate indeed. Some times poor parents have so many children that each one
gets scant attention, but the children of many of the rich get no parental
attention. The parents are too busy accumulating or preserving a fortune and
climbing a social ladder to bother with their children. Their raising is delegated
to servants. At times the little ones are put on display for a few minutes and
then the parents are as proud of them as they are of the expensive paintings
that adorn the walls or the blooded dogs and horses in kennels and stables. No
amount of paid service can compensate for the lack of parental love.
The ideal today, especially for
female children, seems to be to make ornaments of them, to train them to be
useless. Girls, as well as boys, should be taught to be useful. They should be
taught that those who do not labor are parasites. If some do not work, others
have to work too hard. The story is told of Mark Twain that he dined with an
English nobleman who boasted that he was an earl and did not labor. "In
our country," said Mark Twain, "we do not call people of your class
earls; we call them hoboes."
It does not matter how wealthy
parents are, they should teach their children how to earn a living, and they
should instill into them the ideal of service, for a life of idleness is a
failure. The shirkers and wasters are not happy. The greatest contentment in
life comes from the performance of good work. Ecstatic love and riotous
pleasure can not last. Work with love and pleasure is good. But love and
pleasure without work are corroding.
Children who are
waited upon much become selfish.
They soon become grafters, expecting and taking everything and giving nothing.
This is immoral, for life is a matter of compensation, and consists in giving
as well as in taking. Children should be taught consideration for others, and
should not be allowed to order the servants around; not that it harms the
servants, but it has a bad effect on the children.
Because the child’s period of
development is so long, it is important to have a proper adjustment in the home
between parents and the children. Lack of adjustment wears out the parents,
especially the mother, and gives false impressions to the young people. To
prevent friction and get good results, children should be taught obedience.
Obedience is one of the stepping stones to ability to command.
In those homes where the words of
the parents are law there is but little friction. Obedience should be taught
from the very start. As soon as the child realizes that the parents mean what
they say and that it is useless to fret and complain about a command,
that is the end of the matter. How different it is with disobedient
children! The parents have to tell them what to do several times and then the
bidding often remains undone.
Begin to teach obedience and
promptness as soon as the children understand, for it is more difficult later.
The older the children the harder it is. Children know so little and are so
conceited that they do not realize that because of lack of experience,
observation and reflection they can not safely guide themselves at all times.
When they are allowed to act so that they are a nuisance to others and harmful
to themselves, they do not give up this license with good grace. There are
times to be firm and then firmness should be used. It is necessary for the
parents to cooperate.
Various parents have different
ways of correcting their children, and it is not difficult to make them realize
that obedience is a part of the plan of early life. To illustrate: If the
children are called for a meal, they should come promptly. If there is a
tendency to lag, tell them that if they do not come when called they will get
nothing to eat until next mealtime, and act accordingly. This is no cruelty,
for no one is harmed by missing a meal. It generally proves very effective.
At the table, serve the children
what your experience has told you they can take with benefit, without saying
anything about it. If they ask for anything else, give it if you think proper.
If not, say no. If they start to beg and whine, tell them that such conduct
will result in their being sent away from the table, and if they still
continue, do as you have said, and let there be no weakening. This may cause a
few very disagreeable experiences at first, but it is much better to have a few
of them and be through, than to continue year after year to have such trouble.
Some children can eat everything with apparent impunity and their parents
usually pay no attention to what they eat. But there are others who become ill
if they are improperly fed. Children who are often
feverish and take all the diseases peculiar to the young, are maltreated. They
are not properly fed. Those who are prone to convulsions must be fed with great
care, or there is danger of their becoming epileptics. Firmness in such cases
generally means the difference between health and disease or even death.
By all means be firm in such
matters. Indulging the children to excess is invariably harmful. When your
children become ill and die, you can truly say, "Behold my
handiwork."
In the same way teach the children
to do promptly whatever they are told to do. If they are told to go to bed, it
should be done without delay or protest. All the little duties that fall to
their lot should likewise be accomplished promptly. However, the parents should
be reasonable and they should avoid bombarding their children with commands to
do or not to do a thousand and one things that do not matter at all. Let the
children alone except when it is really necessary to direct them.
Unfortunately, most of the parents
are blind to their own faults, but see very clearly those of others. The
mistakes they make in their own families open their eyes to those of others,
and then they are often very impatient. I know one gentleman who has excellent
knowledge of the proper training of the young, but as a parent he is a total
failure. He is so explosive and lacking in patience and firmness, perhaps also
in love, that his knowledge has not helped him. It is not what we know, but
what we apply, that makes or mars.
Obedience reduces friction and
trains the children into habits of efficiency. It is not only valuable in
preserving the health of the parents, but in increasing the child’s earning
capacity when the time comes to labor in earnest.
Plato said that democracies are
governed as well as they deserve to be. Likewise, parents get as much
obedience, respect, affection and love as they deserve, and the three latter
are largely dependent upon the former. It would be difficult to overemphasize
the importance of obedience.
In nature we find that the animals
teach their young how to live independently as soon as they have the strength
to care for themselves. This is what parents should teach their children. This
may cause the mother pain, for many mothers like to keep their children helpless,
dependent and away from contact with the world as long as possible. Wise
mothers do not handicap their children thus. The best parents are those who
teach their children early how to make their own way.
Doubtless the greatest happiness
is to be found in a congenial family, where the parents understand and love
each other and their children. Those parents who are
so busy that they lack the time to become acquainted with their infants and
keep up this intimacy, are losing a part of life that neither money nor social
position can give them. Many wait until too late to get on intimate terms with
their children. When young, the children are naturally loving
and then the beautiful ties which neither time nor misfortune can sunder are
formed. When the children are grown it is too late to establish such a
relation. Then they look at their parents with as critical eyes as they use
toward other people, and though they may become very good friends, the tender
love is lacking. Love between man and woman is unstable, but the beautiful love
that springs from companionship of children and parents lasts until the end.
While some mothers neglect their
children, many become too absorbed in them. The children become all of the
mother’s life. As the young people become older, their horizon naturally
widens. During infancy the parents can fill the child’s whole life, but soon
other interests crave attention. There is always a tragedy in store for the
mother who refuses to see that her children, as they grow older, will demand the
human experience necessary for individual growth and development. If the mother
has no other interest than her children she will one day be left with a heart
as empty as the home from which the children are gone. There are so many
interesting things in this world, and every mother should have her hobby. She
should have at least one hour each day sacred to herself, in which she can
relax and cultivate the mind. This will help to fill the coming years, which
too often prove barren. Loving parents get all the reward they should expect
from the beautiful intimacy that exists between them and their growing
children. So-called ungrateful children have incompetent parents. Parents have
no right to demand gratitude. They do no more for their children than was done
for themselves in the morning of their lives. The right kind
of parents never want for rewards. They are repaid every day so long as
they live. Children grow under the care of their parents, but the parents also
grow and expand in understanding, sympathy and love through association with
their children.
Today society does not treat the
mothers with the proper consideration. The mothers deserve well, for they have
to give many of their best years to the children. These are the productive
years, and generally unfit the women to go into economic competition with the
rest of the world afterwards. Society owes it to the mothers of the race to see
that they are not made to suffer for fulfilling their destiny. Motherhood today
is as dangerous as the soldier’s life, though it ought not to be, and it is
more difficult to raise children than to conduct a successful business.
However, the financial rewards for motherhood are generally nil. The least
society can do is to see that these women do not want for the necessities of
life.
Most children are interrogation
points. This is well, for they learn through curiosity. The questions should be
answered honestly, or not at all. It is common to give untrue answers. This is
poor policy, for the answers are a part of the child’s education and untruths
make the young people ignorant and superstitious. It takes considerable
patience to raise a child and he who is unwilling to exercise a little patience
has no right to become a parent.
Whether to use corporeal
punishment or not is a question that the parents must decide for themselves.
Many parents are in the habit of nagging their children. It is, "Don’t do
this," and "Don’t do that," until the little ones feel as exasperated
as the Americans in
If too many commands and
prohibitions are issued, the children are prone to forget them all. If they are
talked to less, what is said is more deeply impressed on their minds, and the
chances are that they will remember. Boisterousness is not badness, but
indicates a state of well-being, which results in bodily activity, including
the use of the vocal cords. It is common to all young animals, and the human
animal is the only one that is severely punished for manifesting happiness.
If the parents decide that
corporeal punishment is necessary, they should be sure that it has been
deserved, for a child resents being punished unjustly, and undeserved
punishment is always harmful. Many parents become so angry that they inflict
physical punishment to relieve their own feelings, and this is very wrong. If a
parent calmly decides that his child needs punishment, perhaps this is the
case. The punishment should be given calmly. Nothing can be more cowardly and
disgusting than the brutal assault of an angry parent upon a defenseless child,
and such parents always regret their actions if they have any conscience, but
they are generally of such poor moral fibre and so
full of false pride that they fail to apologize to the children for the
injustice done. These parents inflict suffering upon their children, but they
punish themselves most of all, for they kill filial regard and love. Children
have a very keen sense of fair play.
If it is decided to administer
corporeal punishment, it should have enough sting to
it so that it will be remembered. Parents who temper their justice with
patience and love are not compelled to resort to corporeal punishment often.
Children should never be hit on
the head. Pulling or boxing the ears should not be recognized as civilized
warfare. Blows on the head may partly destroy the hearings and affect the
brain.
Another thing that may not come
under the head of punishment in the strictest sense,
is lifting children by one of the arms. Women are prone to do this. Often it
partly dislocates the elbow joint. The children whine and no one knows exactly
what is the matter. If one arm is occupied and the child has to be lifted from
curb to street or over a puddle, stoop and pass the unoccupied arm about the
child’s body and no harm will be done.
No one should suggest to the child
that it is bad. It is better to dwell upon goodness. If a child is often told
that it is bad, it will soon begin to live up to its name and reputation, just
as adults often do.
Many parents are in the habit of
scaring their children. If the little ones cry or disobey, they are told that
the boogy-man is coming after them, or they are
threatened with being put out into the dark, or perhaps some animal or bad
person is coming to get them. Fear is injurious to everybody, being ruinous to
both the body and the mind, and it is especially bad for growing children. The
fear instilled in them during childhood remains with some people to the end of
life. It is not uncommon to find people who dare not go out alone after dark
because they were scared in childhood. Children like exciting stories that
would naturally inspire fear, but it is not difficult for the reader or story
teller to inform the little ones that there are no big black bears or bold
robbers in the neighborhood, and that now there is nothing to fear in the
darkness.
Many teach the children to be
ashamed of their bodies. Every part of the body has its use and whatever is
useful is good. Those who do not abuse their bodies have nothing of which to be
ashamed.
The education of children in the
past has been along wrong lines. It has been the aim to cram them full of
isolated facts, many of them untrue. We are slowly outgrowing this tendency,
but too much remains. Thanks largely to Froebel and
Doctor Montessori, our methods are growing more natural. The adult learns by
doing and so does the child. Doctor Montessori teaches the children to use all
their senses. She gives them fabrics of various textures and objects of
different shapes and colors. Thus they learn colors, forms, smoothness,
roughness, etc. She teaches them how to dress and undress and how to take their
baths. She lets them go about the schoolroom instead of compelling them to sit
still at their desks in cramped positions. In this way they get knowledge that
they never forget. They learn to read and write and figure in playful ways
through the proper direction of their curiosity. Little tots of four, or even
younger, are often able to read, and there has been no forcing. All has come
about through utilizing the child’s curiosity.
If children are delicate, they
should not be put into a schoolroom with thirty or forty other children. Keep such
children outdoors when the weather permits and allow them to become strong. The
education will take care of itself later. There is nothing to be gained by
overtaxing a delicate child in the schoolroom, which too often is poorly
ventilated, and having a funeral a little later.
Children should be taught the few
simple fundamental rules of nutrition until they are second nature. A thorough
knowledge of the fact that it is very injurious to eat when there is bodily or
mental discomfort is worth ten thousand times as much to a child as the ability
to extract cube root or glibly recite, "Arma virumque cano Trojae,"
etc. The realization that underchewing and overeating
will cause mental and physical degeneration is much more valuable than the
ability to demonstrate that a straight line is the shortest distance between
two points. This knowledge can be given so unobtrusively that the child does
not realize that it is learning, for there are many opportunities.
When a child gets sick and is old
enough to understand, instead of sympathizing with it explain how the illness
came about, and please remember that in explaining you can leave the germs out
of the question, for diseases of childhood are almost entirely due to improper
feeding. The value of education like that is beyond any price, for it is a form
of health insurance. Reforming the race, means that we must
begin with the children.
In parts of
A time comes when the child wants
to know about the origin of life. If the parents have been companions, they can
impart this knowledge better than anyone else. If they are unable to explain,
the family doctor should be able to impart the knowledge with delicacy. I do
not believe that such knowledge should be imparted to mixed classes in the
public schools, as advocated by some. If the parents do their duty, there will
be no need of public education in sex hygiene.
The doctor should be an educator,
so he merits consideration here. Nearly all families have their medical
advisers, and these professional people have it in their power to bring more
sunshine into the homes than their fees will pay for. On the other hand, they
can, and too often do, give both advice and remedies that are harmful They should sow seeds of truth. If the infant is properly
cared for, it is never ill. Inasmuch as there are but few families with
sufficient knowledge to keep their babies healthy at all times, there are many
calls for the doctor. Parents are generally unduly alarmed about their infants.
Nearly always the trouble is primarily in the alimentary tract, due to improper
feeding, and the doctor with his wide experience can relieve the parental
anxiety, and at the same time tell them where they have made their mistakes and
how they have brought suffering upon their little ones.
Of course, there should be no
dosing with medicine and no injections of foreign matter into the blood stream.
Rest, quiet, cleanliness and warmth are what the children need to restore them
to health. The right kind of physician when acting as adviser to intelligent
parents who wish to do the best by their children will see to it that there is
little or no disease.
If the parents do not know what to
do, the most economical procedure is to consult a physician who has
understanding of and confidence in nature. Pay no attention to the women of
many words who give advice "because they have had many children and have
buried them all."
It is not as difficult to raise
healthy children as sickly ones. It is so simple that it takes many pages to
explain it.
CHAPTER XXVIII.
DURATION OF LIFE.
Old age today brings to mind a
picture of decrepitude and decay. This is because there is practically no
natural old age. Those who live so that they are unhealthy during the early
years of life will not be well if they reach advanced years. Old people can be
well in body and sound in mind. In order to attain this desirable end, it is
necessary to live properly during the first part of life. It is true that
people may dissipate and reform and then live long in comfort, but usually
those who spend too lavishly destroy their capital and go into physical or
mental bankruptcy.
There are many who during their
prime say that they do not wish to grow old. Their desire for a short life can
easily be satisfied. All that is necessary is to live in the conventional
manner and the chance of dying before reaching the age of fifty or sixty is
good. A few live to be seventy or more in spite of dissipation, but these are
the exceptions. They were endowed with excellent constitutions to begin with,
constitutions that were made to last over one hundred years. Where we find one
who has lived long in spite of intemperance, thousands have died from it.
Most people desire to remain on
earth long and they can have their wish. They can advance in years healthy in
body and with growing serenity of mind. Physical and mental well-being are necessary to attain one’s life’s expectancy. Old age
should not be considered as apart from the rest of life. It is but one of the
natural phases. Those who do not live to be old have failed to live completely.
Those who express their desire to
die young generally change their mind when they face death. Man clings to life.
Old age is a desirable condition.
The physical tempests have been subdued, if the life has been well spent. On
the other hand, the faults and foibles of the self-indulgent are accentuated
and in such cases old age is a misfortune.
No one knows what man’s natural
length of life is. Anatomists and physiologists compare the human body with the
bodies of various animals. In this they are justified, for we all develop
according to the same laws. Most of the animals, when allowed to live as nature
intended them to live, reach an age of from five to six times the length of the
period of their growth. Human beings, with their ability to control their
environment, should be able to do even better than that. Man reaches physical
maturity between twenty and twenty-five years of age. This would make his
natural age one hundred and twenty-five to one hundred and fifty years. There
are cases on record that have lived longer and it may be that if man would
cease going in the way of self-destruction and spend more thought and time on
the welfare of the race, life would be prolonged beyond even one hundred and
fifty years. R. T. Trall, M. D., thought that man
should live to be two hundred years old.
"What man has done man can
do." If long life is worth while, doubtless a time will come when long
life will be enjoyed. The worry, fretting and foolish haste of today will
doubtless be partly done away with some time. Then men and women will have time
to live, instead of merely existing, as most people do today. Men have lived
long and found life good. Long life for its own sake
is perhaps not to be desired, but the benefit that can be bestowed upon the race
by those advanced in years is desirable. Occasionally a brilliant individual
appears on the scene, doing superior work in life’s morning, but most of the
work that has been found worthy of the consideration of the ages has been done
by men of mature years.
Galen, the famous physician, is
said to have lived to a great age. It is hard to tell exactly how old he was,
but he was probably well past the century mark at his death. His long life gave
him time to do work that is appreciated after the lapse of eighteen centuries.
For many hundred years after his death he dominated the practice of medicine
and he is today spoken of as often as any living medical man.
Thomas Parr, an Englishman, died
at the age of one hundred and fifty-two. He was hale and hearty to the very
end. Unfortunately, his reputation traveled far. He was brought to the English
court, where he was wined and dined, and as a consequence he died. Before this
he had always led the simple life. An autopsy was performed and the physicians
found his organs in excellent condition. The only reason they could give for
his death was his departure from the simple life which he had led in his home.
Henry Jenkins, also an Englishman,
lived to the age of one hundred and sixty-nine years. He lived very frugally
and was always on friendly terms with nature. His favorite drink was water,
though he partook in moderation of "hop bitters." He was moderate in
all things, and it is said that he was never really ill until near the end of
life. He was not shriveled and shrunken, but a wholesome looking man. King
Charles II. sent a carriage to bring Mr. Jenkins to
These two cases are authentic.
All are familiar with the records
given in the Bible. Whether they are figurative or not it is hard to tell.
However, so many cases of longevity are recorded that they in all probability
have a basis in fact. The Hebrews of old must have been a long-lived people.
One hundred and twenty years was not an extreme age. In Genesis is the record
of many over five hundred years old, and a few over nine hundred years of age.
At the time of the apostles the life span of the Hebrews had grown shorter and hence
the dictum of three score years and ten. Between the
time of Moses and that of the apostles the Hebrews had advanced—or shall we say
degenerated?—from a semi-barbarous people to one that had the graces and also
the vices of a higher civilization. The Hebrews of old
were husbandmen, who lived simply and got their vigor from the soil.
The cause of so much unnecessary
suffering and of the premature deaths has been discussed elsewhere in this
book. In short, it is wrong living and wrong thinking. Impure air and bad food
kill no more surely than does worry.
The bodies of children are
composed largely of water. The structures are flexible and elastic. The bones
are made up mostly of cartilaginous structure. As the children grow older more
solids are deposited in the body and the proportion of solid matter to water
grows greater. Lime is deposited in the bones. When they are limy throughout
they are said to be ossified. After this process is complete no more growth can
take place. Bone formation continues until about the age of twenty-five. At
this age the body is efficient. The fluids circulate without obstruction. Could
this condition be maintained, there would be no decay.
During the early years of life the
food intake in proportion to the weight of the body is great. The child is
active and uses much fuel to produce power and to repair the waste.
Considerable food is required for body building. At this time a broken bone
mends quickly and cuts heal in a short time. With advancing years come slowness
and sluggishness of the various vital activities. The slowing up can be
retarded almost indefinitely by proper care of the body.
If the circulation could be
maintained and the purity of the blood stream guarded, old age would be warded
off. A healthy body is able to cleanse itself under favorable conditions and so
long as the body is clean through and through there is no opportunity for
disease to take place and there can be no aging. By aging I mean not so much
the number of years one has lived as the amount of hardening and degeneration
of the body that take place.
Some are as old at forty as others
are at seventy.
When people have reached physical
maturity they should begin to reduce their food intake. There is no need for
building material then. All that is necessary is enough to repair the waste and
to keep up the temperature. The individual at twenty-seven should eat a little
less than when he was twenty and by the age of thirty-five he should have
reduced his food still more and made his meals very simple. Children enjoy the
gratification of the sense of taste, but at the age of thirty-five a man has
lived enough and experienced enough so that he should know that the overgratification of appetites is an evanescent and
unprofitable pleasure, always costing more than it is worth. It is best to grow
into good habits while young, for it is difficult to do so after one has grown
old. The man who reforms after fifty is the exception.
Children are fond of cereal foods
and sugars. They can eat these foods two or three times a day and thrive. A man
of thirty-five should make it a general rule to limit his starch eating to once
a day. Various physiologists say that as much as sixteen ounces of dry starch
(equivalent to about thirty ounces of ordinary bread) are necessary each day.
This is entirely too much. Very few people can profitably eat more than four
ounces of dry starch a day, and for many this is too much. Through eating as
much as is popularly and professionally advocated, early decay and death
result.
The arteries are normally pliable
and elastic. When too much food is taken, the system is unable to cleanse
itself. Debris is left at various points. One of the favorite lodging places is
in the coats of the arteries. After considerable deposits have been formed the
arteries lose their elasticity. They become hard and unyielding. A normal
radial artery can easily be compressed with one finger. Sometimes the radial
artery becomes so hard that it is difficult to compress it with three fingers.
As the arteries grow harder they become more brittle and sometimes they break,
often a fatal accident.
This hardness of the arteries
impedes the circulation, for the tone and natural elasticity of the vessel
walls is one of the aids to a normal circulation.
So long as the arteries are normal
all parts of the body are bathed in a constantly changing stream of blood. The
muscles, the nerves, the bones, in fact all parts of the body, remove from the
blood stream those elements that are necessary for repairing or building the
various tissues. They also throw into the blood stream the refuse and waste due
to the constant repair and combustion going on all over the body. The blood
then leaves this refuse with the skin, lungs, kidneys and bowels, which throw
it out of the body.
So long as there are enough fuel
and food, but not too much, and so long as all the debris is carried away,
there is health. But let this process be thrown out of balance and there will
be disease. The food intake is seldom too small, though the digestion is
frequently so poor that not enough good food gets into the blood. Old age is
largely due to overeating and eating the wrong kinds of food. This is how
overeating causes premature aging, when it does not kill more quickly: When too
much food is taken, too much is absorbed into the blood, provided the nutritive
processes are active. Then all the food in the blood can not be used for repair
and fuel. The balance must either be excreted or stored away in the body as
deposits. If this storing takes place in the joints, the result may be
rheumatism or gout and at times even a complete locking of the joints (anchylosis). If it is stored in the walls of the
blood-vessels they become hard and unyielding. No matter where deposits take
place, some of them will be found in the walls of the blood-vessels. When these
vessels grow hard they decrease in caliber. The result is that the heart is
compelled to work very hard, but even then enough blood is not forced through
the vessels. The circulation becomes sluggish. The blood in the various parts
becomes stagnant.
Then insufficient good oxygen and
first-class nourishment are brought to the parts and not enough waste is
carried away. Now the billions of cells of which the body is composed are
constantly bathed in poisonous blood. The result is lowering of physical tone,
or degeneration, of the whole body. The hands and the feet suffer most at first
from the poor blood supply and become cold easily. Those who suffer constantly
from cold hands and feet should know that they are aging, although they may be
but twenty years old.
Such a condition as this often
gives rise to varicose veins in the legs. The feet are so far away from the
heart, and it is such a long upgrade return of the blood, that the circulation
in the lower extremities easily becomes sluggish. The flabby, relaxed tissues
and the hardened blood-vessels allow the blood to stagnate. This is why senile
gangrene is so common in the feet and so often fatal.
The brain gets a copious blood
supply, yet the hardening of the arteries often deprives this organ of its
necessary nourishment. Then the higher faculties begin to abdicate. If the
hardening is extensive senile softening of the brain may take place. This is
always due to a lack of pure blood. Sometimes the arteries are brittle enough
to break. Baldness is another symptom of physical decay. The hair follicles are
not properly nourished, for the arteries have become so contracted and the
tissues of the scalp so hardened that there is not enough blood to feed the
hair roots. Baldness begins on top of the head, generally the only part
affected, because it is farthest away from the blood supply. Baldness is also
partly due to man’s headwear. Women are rarely bald. There is a saying that
there are no bald men in the poorhouse. Even if this were true, it would not be
very consoling, for the bald heads on the street cleaning forces are numerous.
Overeating also causes premature
aging because if results in fermentation in the alimentary tract. The acids
produced cause degeneration of various tissues, having an especially bad effect
on the nervous system, which reflects the evil to other parts of the body.
It is well to bear in mind how
this comes about: First there is overeating; too much food improperly prepared
is taken into the blood stream; this makes the blood impure; deposits, causing
hardening of the tissues and reduction of the lumen of the vessels, are formed;
the blood grows more impure and the circulation sluggish; the tissues are
constantly bathed in impure blood, causing further degeneration. When a certain
point is reached nature can tolerate no more and life flits away.
Those who wish to remain young
must give some thought to the selection of their food, especially if they are
hearty eaters. If only sufficient food is taken to keep the body well nourished
it does not make much difference what is eaten, provided it contains sufficient
of fresh foods, for when only enough food is taken to supply fuel and repairing
material, the food will all be used and none is left to ferment in the
digestive tract and form deposits in the body. The body will then keep itself
clean, or at least the formation of deposits takes place so slowly that it is
hardly perceptible. This can be compared with the process taking place in the
flues of a boiler. Stoke properly and they remain clean. Choke the firebox with
an excess of coal and the combustion is so incomplete that the flues are soon
filled up and the grates are often burned out. Just so with the body: Feed too
heavily and the digestive organs are burned by the abnormal amount of acid
produced and the blood-vessels are filled with debris.
As most people lack the
self-control to eat a normal amount of food, they should select foods that are
compatible and that are not too concentrated. Too much meat causes degeneration
of all parts of the body and hardening. Too much starch causes acidity and
hardening. The fruits and the light vegetables have a tendency to overcome
these degenerating processes.
Starch is surely the chief
offender in aging people. It is such a concentrated food that overeating is
easy, especially when it is taken in the soft forms, such as mushes, fresh bread, griddle cakes and mashed potatoes. If
people would masticate their starchy foods thoroughly it would greatly reduce
the danger of overeating. It is common to eat bread three times a day and in
addition to take potatoes once or twice a day. Those who consume so much starch
carry into the system more food than can be used and more of the mineral salts
than can be excreted. The result is the formation of deposits, chiefly of lime
carbonate and lime phosphate; fatty deposits are also common.
In order to live long and
comfortably it would be well to reduce the starch intake to once a day. The
meats also are objectionable when taken in excess. To them can be attributed
the chief blame for the formation of gelatinous deposits in the body. However,
they do not carry so much earthy matter into the blood stream as do the
starches. It is best to partake of meat but once a day, or even more seldom.
Meat should certainly not be taken more than twice a day even by those who are
advanced in years. People who care enough for starch to take it three times a
day, or are compelled to live chiefly upon it, grow old and homely more quickly
than do those who are able to partake more plentifully of the more expensive
proteins. The flesh obtained from young animals and birds is not so heavily charged with earthy matters as is that which is
obtained from old animals and birds.
Fruits and nuts do not carry so
much earthy matter as do the starches and meats. The sweet fruits could with
profit partly take the place of the starchy foods. The sugar they contain,
which has the same nutritive value as starches, needs very little preparation
before entering the blood stream. Thus a large part of the energy required for
starch digestion is saved. On the other hand, the use of too much refined sugar
is even worse than an excessive intake of starch. Nuts are not difficult to
digest if they are well masticated..
The objection to acid fruits
during the latter years of life is that they thin the blood and cause
chilliness. This is true if they are partaken of too liberally. It is not
necessary to refrain from eating acid fruits, but they should be taken in
moderation and the mild ones should be selected. Pears, mild apples and grapes
are better than oranges, grapefruits and apricots. Those who have learned
moderation can eat all the fruit desired, for they will not be harmed by what a
normal appetite craves.
Vegetables carry considerable
earthy matter, but on account of their helpfulness in keeping the blood sweet
they should be eaten several times a week.
Those who think that overeating of
starch is too harshly condemned are referred to the horse. When he is allowed
to roam about and partake of his natural food, grass, he stays well and lives
to be forty or more years old. When compelled to eat great quantities of corn
and oats, which are very rich in starch, the horse becomes listless and slow at
an early age. He is old at fifteen and before twenty he is generally dead. When
horses suffer from stiffness in the joints a few weeks spent in pasture, where
they have nothing but green grass and water, remove the stiffness and make them
younger. This shows what partaking of nature’s green salad does for them. Any
good stock man will tell you that feeding too much grain "burns a cow
out." It does exactly the same for a human being, burns him out and fills
him with clinkers. Many people think that it is a hardship to be moderate in
eating and drinking, but it is not. It brings such a feeling of well-being and
comfort that it is unbelievable to those who have not experienced it.
Many envy the rich, thinking that
they can and do live riotously. Rich men must live as simply as though they
were poor or else they soon lose the mental efficiency that brought them their
fortunes, for when health is gone mental power is reduced.
According to information in the
Saturday Evening Post, the eating habits of many of our most influential
business men are very simple and the amount of food partaken of small. John D.
Rockefeller could hardly live more simply and plainly than he does. William
Rockefeller, George F. Baker, James Stillman, Otto H.
Kahn, Thomas Fortune Ryan, George W. Perkins, J. Ogden Armour,
John H. Patterson, Jacob H. Schiff and Andrew Carnegie, all business giants
with money enough to subsist on the most expensive delicacies, are said to live
more plainly than does the average American who is complaining of the high cost
of living. It is the price they have had to pay for success and it is the price
that you and I will have to pay to live successfully, though our success may
not take the form of financial power.
The one conspicuous exception
among the financially great to the rule of simplicity was J. P. Morgan. His
eating habits were somewhat gross, but on account of his rugged constitution he
lived to be more than seventy-five years old. If he had given himself just a
little more care he would be alive today. They say that his strong black cigars
did him no apparent harm, but those who read of his last
illness understandingly cannot agree to that statement. Mr. Morgan
started with enough vitality to live and work far beyond the century mark. John
D. Rockefeller was not physically strong when young. He has been compelled to
take good care of himself and to be moderate. Now he is past seventy and
enjoying good health.
John W. Gates died a martyr to
excess, partly excess of food. He lacked balance. His son followed in his
footsteps and died young.
Frank A. Vanderlip,
who is looming large on the financial horizon takes but two meals a day, from
which he gets enough sustenance to do good work and he says that this plan
makes for efficiency. Perhaps now that such men as Mr. Vanderlip
live well on two meals a day, it is time to cease calling those who live thus
faddists. Eating three meals a day is a habit and many can and do get along
very well on two meals, and a few take only one meal
daily.
E. H. Harriman also lived simply.
He illustrates the evil of a poorly controlled mind. He died when but little
past sixty, probably because his frail body was too weak to harbor his great
ambition. He took his business wherever he went. When ill and business was
forbidden by his physician, Mr. Harriman had a telephone concealed in his
bedroom and as soon as the doctor was gone, he was on the wire.
Another cause of premature aging
is the drinking of very hard water. The earthy matter is absorbed into the
blood stream with the water, and a part of it is deposited in the various
tissues. People beyond middle age should drink water containing only a small
portion of salts. Those who partake of fresh fruits or fresh vegetables daily
get all the salts that the system needs. Even the young should not drink water
that is exceedingly hard. We can well illustrate the harm that comes from the
excessively hard water by referring to the disease known as cretinism. This
disease is quite prevalent in some parts of
There is no need of suffering,
even in a mild degree, from the disease of cretinism. If the water is very hard
it is easy to distill what is needed for drinking purposes. Such water should
at least be boiled. It is much better to have a teakettle lined with earthy
matters than to have such a lining in our arteries.
The excessive use of table salt is
another cause of early aging. It is a good preservative and pickles meat very
well. People have long used salt as a preservative and perhaps they got the
salt-eating habit in this way, first using it on the foods to be preserved, and
then on nearly all foods. Salts to excess, especially table salt, help to
mummify or pickle those who partake of them too liberally. The addition of
sodium chloride to foods is unnecessary. We get all we need of this salt in our
fruits, vegetables and cereals. Salt should be used in moderation.
Alcohol, tobacco and coffee are
harmful. However, it will be found that most of the old people have used one or
more of these drugs for many years and this is often
largely responsible for their reaching old age. Overeating causes more deaths
than any other single factor. The use of tobacco, coffee or alcohol has a
tendency to reduce the desire for food and thus these drugs at times prove to
be conservers of individual lives, though they are undoubted racial evils. They
never can or will take the place of self-control. The senses were given us to
use for our protection, but most people abuse them for temporary gratification,
and thus they go in the way of self-destruction.
Other things being equal, a
healthy child will live longer than a weakly one. But other things are not
equal, so it often happens that a weakling has as much chance to survive as a
healthy person. Strong people frequently squander their inheritance by the time
they are forty or fifty years old. Healthy people are very imprudent. They are
well so they think they will always remain well. What a surprise it is when
after thirty they discover that they cannot do with impunity what they could do
before with apparently no bad results! When warned about their eating habits
they boast that they can "eat tacks". Smoking and drinking are
harmless, they say! But the day of reckoning always comes and the account is
often so great that under the conventional treatment of today they die.
The weakling has been compelled to
be careful. Habits of moderation grew upon him in youth, and his health has
improved as he has advanced in years. He may never be strong, but great
physical strength is not essential to health. Thus the strong often perish and
the weak survive. If both classes lived with equal care the strong would
outlive and outwork the weak every time.
It is necessary to give the skin
some care if continued good health is desired during the latter part of life.
The skin has a tendency to grow hard, which should not be allowed. It will
always remain soft if it is properly cared for. When our ancestors roved
forests and plains with scarcely any attire, the skin exposed to the rain and
the sunshine, there was no need to give it special care. It served its purpose
of protecting their bodies and was exercised through its immediate contact with
the elements in all kinds of weather. Now the skin has little opportunity to
exercise its protective function and the result is that it is not as active as
it should be. The skin must be active to rid itself of the waste that the
blood-vessels leave with it. The best exercise for this important organ is
rubbing. The whole body should be rubbed every day and it would be well to do
this twice a day. An occasional olive oil rub is also good. The rubbings make
the body hardier. They also help to keep the circulation active and the skin
smooth and soft. The blood is brought near the surface. The tendency as we grow
older is for the circulation to grow less and less near the surface and in the
extremities. This is slow death.
The daily rub is more important
than the daily bath. If we have enough rubbing very little bathing is
necessary, for an active skin cleans itself.
There are many men who have lived
in the conventional way until the age of forty, fifty or sixty. They have been
healthy, which means that they have been able to work most of the time, but
have had their share of ills, which have incapacitated them for work or
business at various times. They find after reaching a certain age that they are
surely going down hill physically and that they are not as active mentally as
previously. The question is, can anything be done
under the circumstances? Very few of these people are in such a bad physical
state that death is inevitable within the next few years. If they seek the
right advice and follow it, they can generally continue to live in improved
health for thirty to sixty years more.
A celebrated case in point is that
of Louis Cornaro, an Italian, who died in the year
1566 at the age of one hundred and two years. In his youth he was very
indiscreet and dissipated. He lived riotously until he was forty years old, and
then he found himself in such poor physical condition that it was only a
question of a few months until the end would come. He had everything to make
life worth living, except health, so he decided to attempt to regain health and
prolong his life. He quit his old life, began to live simply and instead of
being a waster he became a useful citizen. We are unable to get much definite
information about his habits from what he wrote but we learn that he reduced
the quantity of food taken and used fewer varieties. Also, he drank sparingly
of wine. He did not have any definite ideas regarding diet except that it is
best to eat moderately and avoid the foods that disagree with one. In his own
words: "Little by little I began to draw myself away from my disorderly
life, and, little by little, to embrace the orderly one. In this manner I gave
myself up to the temperate life, which has not since been wearisome to me;
although, on account of the weakness of my constitution, I was compelled to be
extremely careful with regard to the quality and quantity of my food and drink.
However, those persons who are blessed with strong constitutions may make use
of many other kinds and qualities of food and drink, and partake of them, in
greater quantities, than I do; so that, even though the life they follow be the
temperate one, it need not be as strict as mine, but much freer."
These sentences were written fifty
or sixty years after he changed his mode of life, and show how well Mr. Cornaro realized the important fact that all people need
not be treated alike. They also show that after making the change, Mr. Cornaro did not find it difficult to live simply enough to
enjoy health. In nearly every instance it is temporarily disagreeable to
forsake the path that is leading to death and take the one that leads to life,
but after one gets used to the new way, it appears more beautiful and is more
pleasant than the old.
If Cornaro
had died at forty, as nearly every person situated as he was would have done,
his life would have been a total loss. A few of those who were his boon
companions and dissipated with him would have thought of him for a few years
and regretted his early passing, for "he was a jolly good fellow." He
lived a useful life, for over sixty years thereafter, and has left us in his
debt for his beautiful exhortations to be temperate.
Many of the physical wrecks we
meet, who will probably live from a few months to a few years more, if they
continue in the old way, are in the same boat as Mr. Cornaro
was at forty. They have had enough experience to begin to do good work, to be
of some benefit to humanity. Instead of living and giving the world their best,
they die. The world has had to educate these people, and it is expensive.
Instead of living on and doing their work, they leave us when they ought to
begin to repay us for what we have done for them. They are quitters.
Suppose Andrew Carnegie had died
at the time he sold out his steel business. To most people he would have left
an unsavory memory, for though we should have considered him successful from
the business standpoint, many of us would say that the means were not justified
by the end. However, Mr. Carnegie has spent many years since in furthering the
cause of the spread of knowledge and in working for universal peace. Perhaps
when Carnegie, the man of business, is well nigh forgotten, Carnegie, the
educator, will be held in tender and thankful memory. He is now influencing the
times for good and this influence will go down the ages.
A man has no right to say that he
is weary of life and that he wants to die. The race has a claim on him. We
learn through our mistakes. The race in general has to pay and suffer for every
individual’s education. When a man has acquired a measure of wisdom through
experience, we have a right to claim it as our own.
Many men are wise in their own
lines, but they have been so busy attending to the affairs that brought them
success that they have omitted to learn how to have health. These people owe it
to themselves and to humanity to take enough time to learn how to live so that
they can work in health. The better the health the finer
their product. Health and efficiency go hand in hand.
What is a man to do when he has
reached middle age and finds himself degenerating? A man ought to know how to
live at forty, but if he does not he should immediately learn. It may be true
that "a man is a fool or a physician at forty," yet there is time and
if a man lacks wisdom at forty he should immediately acquire some. Such an
individual should get the best health adviser possible, avoiding any man who
would have him take drugs. What he needs is not medicine, but to learn how to
live. I am confident that the careful reader will find enough knowledge in this
book to give him the key to the situation.
If the sufferer uses narcotics and
stimulants, they must be stopped immediately. Even the least harmful of these,
such as beer and light wine, should be avoided until good health has been won.
These beverages need never be used. If they are taken rarely and in moderation
they do no harm.
In every case that has come under
my observation it has been necessary to simplify the food intake, that is, to
reduce the quantity and the number of articles of food taken at each meal, also
to simplify the cooking. The result is that the individual gets less food, but
it is of better quality, for the conventional cooking spoils much of the food.
Most of these men neglect to
exercise. It is necessary to be active and in the open, also to take good care
of that important organ, the skin. Constipation is common, and it is a very
annoying symptom, which disappears in time under proper living. The absorption
of poisons from a constipated lower bowel is one of the factors that causes premature aging. When the constipation is overcome
there are a feeling of physical well-being and a mental clearness which are
impossible in the presence of constipation.
The treatment of such a condition
is very much the same as the treatment of catarrh or any other curable disease,
that is, find the errors of living and correct them.
It is really surprising how little
food people need after they are fifty or sixty years old. If such people eat
enough to be well nourished, but not enough to produce any bad feelings there
will be no disease. People who die from disease are physical failures, for the
natural end does not come in a physical upheaval. Those who live as they should
will pass away without any pain. The organism simply grows weary and goes into
the last sleep.
There are people who say that
there needs be no physical death. Harry Gaze wrote an entertaining book on the
subject some years ago and gave lectures in this country. It will not convince
the average student of nature that people can live forever, for in nature there
is constant change. The order of life is birth, development, reproduction,
decline and death. It is not likely that man is an exception.
It is believed that in olden times
men were larger and lived longer than they do today. There is not much
foundation for such a belief to rest upon, except in a few cases. The last
census shows that there are several thousand centennarians
in the
"Abraham Wilcox, of
"In the Ozark Mountains of
Marion County, Arkansas, just across the
"Asked to give the causes of
her longevity, the aged woman smiled and said that she hated to admit she was
getting old. ’Clean, honest living, plenty of work, plenty of good food, and a
desire to help others when sick or in trouble, I think gave me my long lease of
life. I was always so busy caring for others and thinking of them that I never
had time to worry whether I was getting old or not.’"
"Asa
Goodwin, of
These people are not in what some
call the higher walks of life, but they have succeeded in living, where almost
all fail. They have been useful members of society, satisfied to take life as
it comes, and thus they have gathered much of the sweet. They have enjoyed
life, and those who enjoy give enjoyment to others. It takes an audience to
make even the best of plays.
Mrs. Wagoner is not rich, but she
has a philosophy that is riches enough. She knows that she receives through
giving. She has lived this knowledge, which has brought blessings upon her.
These people have all led simple
lives and they have worked. There is no secret about growing old gracefully. It
means self-control, simple living, work for body and mind, cleanliness of body
and mind, and the most important part of physical cleanliness is a clean colon.
It is necessary to have a tranquil mind most of the time, for anger and worry
are injurious to health.
The average span of life is
lengthening. In the sixteenth century the average European did not live to be
twenty years old. Now he lives to be about forty. The same increase has taken
place in
However, it is well to note that
it is not the last part of life that is being lengthened. We are allowing less
and less infants to die as the years roll on. The proportion of the adult
population that reaches advanced age is no greater than in the past. Our mode
of life is so wrong that tuberculosis, typhoid fever, cancer, kidney diseases,
pneumonia and circulatory degeneration carry off immense numbers of those whom
we call middle aged, but who are really young people. These are diseases of
degeneration. It is to our interest to reduce these diseases. Proper living
will do it.
The life expectancy of people over
fifty is even less than it was thirty years ago. Middle aged people die from
diseases caused by bad habits, extended over a period of years. Therefore,
these people should learn to live well if they would live longer.
The diet of the old can be about
the same as that of an adult in the prime of life, except that less should be
eaten. Those who live correctly have no digestive disturbances. It will be
noted by those who are normal that there is not a desire for as much food as
earlier in life, and this should be a guide. Old people get all the nourishment
they need in two moderate meals a day. If the three-meal-a-day plan is
preferred, it is all right, but then less should be taken at each meal.
White flour products are easier to
digest than the whole wheat products, but normal people can digest the latter
very well and it is a better food than white flour. I know one gentleman in his
eighth decade of life who has grown stronger and younger
by abandoning the conventional eating habits and living mostly on moderate
meals of milk and whole wheat biscuits. As Cornaro
said, some need more than others, but all should be moderate.
One meal a day of milk and
biscuits is all right. These biscuits should be well baked and well masticated.
The milk should be taken slowly.
Another meal can be meat or eggs
or fish with some of the cooked and raw succulent vegetables.
If a third meal is taken, it may
consist of clabbered milk or buttermilk; or of one of the sweet fruits, and the
sweet fruits may be used any time in place of bread or biscuits. Cottage cheese
is a good food at any time, and may be taken with fruits, either acid or sweet.
As often as desired, in summer,
take fruit. Because the very acid, juicy fruits have a tendency to cause
chilliness and to thin the blood, it is well to take them in moderation during
advanced years, but that does not mean that those who like them should avoid
them. In winter time the sweet fruit is best. Mild apples and bananas may be
used as often as there is a desire for them.
As a general rule, the starchy
foods should be eaten but once a day, but those who are very moderate may take
them twice a day without bad results. Vegetarians have eggs and milk to take
the place of flesh foods. They also have lentils, peas, beans and the protein
in the whole wheat and other cereals. Lentils, peas and beans must be taken in
moderation, for they are rich in nutriment and if too much is eaten they soon
cause disease. Nuts, if well masticated, are also all right.
The general basis of feeding
should be starch once a day and protein once a day in moderation. All kinds of
starch and all kinds of protein may be used. Fruits more
moderately than during the earlier years of life is best. All the
succulent vegetables that are desired may be partaken of. By cooking the foods
simply, as recommended in this book, they are rendered easier to digest than
under the conventional manner of cooking. Simple cooking will help to preserve
health and prolong life.
Work is one of the greatest
blessings of life. Those who would live long and be useful must exercise both
body and mind. Like all other blessings, if it is carried to excess it is
injurious. It is unfortunate that some people must work too hard because there
is a class of people who do nothing useful, being content to be wasters.
Work has been looked upon as a
curse. This is a mistake. Those who live in the hope and expectation that they
may some day cease working in order to enjoy life,
will find when they reach the goal that life without work is not worth while.
Those who can afford it can with benefit lessen the amount of productive work
they do and evolve more into cultural lines, but it is dangerous to cease
working. The human being is so constituted that without activity of body and
mind there is degeneration. What is sadder than to see a capable individual who
has won a competence and then has retired to enjoy it! He does not enjoy it.
Either he has to get into some line of work, physical or mental, or he soon
dies. We must have a lively interest in something or there is stagnation.
There are many beautiful things in
life, and we should cultivate them while we are young enough to be able to
learn to enjoy them. The loftiest spirits of the ages have left their
inspirations and their aspirations with us in poetry, prose, music, painting,
statuary and in other forms. We should try to cultivate understanding of these
subjects, not necessarily all of them, but of one or more, for with
understanding come the elevation and broadening of mind that are always present
when there is sympathy, and sympathy is closely related to understanding.
Culture along one or more lines broadens the mind and makes a person more worth
while not only to himself, but to others. We can not estimate the value of the
beauty in life in dollars and cents, but he is poor indeed who is rich in
worldly goods alone.
It is necessary to be interested
in the activities about us. Those who think of nothing or no one except
themselves are almost dead to the world, even though they go through the same
physical activities as other people. The tendency is to get into a rut with
advancing years and remain there. It is easy to keep both a pliable mind and a
pliable body in spite of age, and this can be done by intelligent use. A short
time daily should be spent in becoming informed of what is happening throughout
the world and thinking it over. A mental hobby is most excellent. A garden or a
few birds can furnish an almost inexhaustible source of interest. Those who
doubt this should read of the comedy and tragedy among such humble beings as
the spider, the fly and the beetle. J. H. Fabre has
written charmingly about these, investing them with an interest rarely to be
found in good fiction. This naturalist is a good example of what can be
accomplished when one has years to do it in and is content to labor along from
day to day without giving too much thought for the morrow. At fifty Mr. Fabre was practically unknown. Now, at about ninety, he is
one of the most admired and best loved of men. His recognition came late and he
has done much of his best work during his later years. If Mr. Fabre had died at the average age of forty, the world would
have been deprived of his beautiful insight.
Another cause of old age is
getting mentally old. An individual begins to grow old by dwelling on the
subject. The girl of thirteen must cease romping and racing about because it is
not lady-like. At twenty-five it is very, very undignified to run a little. At
forty a woman must be rather sedate, for being natural would mean frivolity.
People are continually growing too old to do this and that, not because they
have lost the desire and the ability, but because it is unbecoming at their
age. This is folly. Keep a young heart all through life. A heartfelt laugh is
one of nature’s best tonics. There is no more harm in dancing at fifty than at
fifteen and not so much danger.
The relaxation of muscles and
sagging of the face are as much the result of mental attitude as of loss of
tonicity. Thinking young and associating with children are helpful and
healthful. People who are very stiff and dignified are mentally sterile. The
charming people are the ones who are willing and able to understand and
sympathize with the aims and aspirations of others, and in order to do so it is
necessary to thaw out.
The art of life is delightful if
properly developed.
Worry is such a
detriment that its victims can neither live nor work as they should. It
is necessary to overcome this bad habit. Most of the worry is due to narrow
selfishness. Much of it is caused by the fact that others will not do as we do.
To try to make others accept our standards and then worry and fret because they
will not is folly. When force is employed to convert anyone the conversion is
but superficial and lasts only so long as the converted individual’s hypocrisy
holds out. To get the best out of life we have to be broad, forbearing, patient
and forgiving.
A normal old age is beautiful. It
is the privilege, nay more, the duty of every intelligent being to attain it.
When we adjust ourselves we shall live longer.
It is with old age as it is with health.
We can have it if we wish it. Accidents alone can deprive us of either. Let us
hope that the day will come when men and women will not be satisfied to die as
life is but beginning, but that they will live as they should and could live,
thus proving a blessing to the race.
CHAPTER XXIX.
EVOLVING INTO HEALTH.
By the time most people are twenty
years old they have some kind of disease. It may be only a slight catarrh, a
touch of indigestion, trouble with the eyes, defective hearing, or some other
ill. Very seldom do we meet a person of this age who is perfectly well.
Most people are taught to believe
that health is something mysterious which may come to them or may pass them by,
but that they have little or nothing to do with it. If they are well, they are
fortunate, but if they are ill they are not to blame.
Most of them go to conventional
physicians when they are ill, expecting to be cured. They take medicine or
injections of serums or they are operated upon. When they are through with the
doctors they are no wiser than they were before.
A few have friends who tell them
that they must change their mode of living if they would have health. They are
interested enough to go to a healer who believes in nature. He tells them that
they are well or ill according to their desserts, that they can be well at all
times, if they wish, for if they live as they should health is a natural
consequence.
This sounds like nonsense at
first. It is different from anything else they have heard. The sufferer often
makes up his mind that the healer is a fool or a faker. He remembers that when
he went to the conventional physicians they sounded and thumped him and
examined all his excretions. They were very thorough and scientific. The
natural healer does not generally go into so many details. He asks enough and
examines enough to find the trouble and then he stops. This
the patient charges against him, for he takes for granted that the
healer is brief from lack of knowledge.
So he goes back to his old
physician. As his trouble is due to deranged nutrition, he does not get well.
He thinks over what the natural healer said, and the more he thinks about it
the more reasonable it sounds, and he returns again. This time he gets instructions,
and he follows them enough to get benefit, but not faithfully enough to get
well. He is convinced that the conventional physicians are wrong, but still
believes that the natural healer can hardly be right.
After a while he makes up his mind
to get down to business and he goes to the healer for instructions and follows
them. The results are surprising. The trouble he has had for years may
disappear within a month or two, or it may become less and less apparent, but
take considerable time before it leaves entirely.
The healer gives instructions. The
most important ones are those concerning the diet. A plan is given that brings
good results. The healer fails to explain that this is but one correct method
of feeding, that there are other good ones. The patient is enthused over the
benefits derived, he makes up his mind that he is living the only correct life,
and he too often becomes a food crank, trying to force his ideas upon all about
him. Here the healer is at fault, for he should explain that some method is
necessary, but that there is no one and only method of feeding.
If the patient is fairly
intelligent, in time he realizes that it is not so much what he eats as his
manner of eating and moderation that are helpful, and that any plan in which
moderation and simplicity are followed is better than the ordinary way of
eating.
As the patient evolves into health
and gets a broader view of the art of living, he gets a better perspective of
life. He learns that under like conditions like causes always produce like effects, that the law of compensation is always operative,
and we therefore get what we deserve. He loses his fear of many things that
caused him grave concern previously. He sees in sickness and death the working
of natural law, not of chance.
Some patients realize that healers
who work in accordance with nature are right, at the very start, but most
people are not so logically constructed. It often takes from one to three years
before people make up their mind to order their lives so that they can have
health at their command.
In the old way, the doctor was
supposed to cure, which was impossible. In the new way, the healer educates
people and then if they live their knowledge they get health.
The healer must instruct in the
care of all parts of the body, weeding out bad habits and trying to instill
good ones in their place.
Eating according to correct
principles is the most helpful and powerful aid in regaining health. The
patient finds that as the years pass his tastes change, becoming more simple and more moderate. He is well nourished on
one-half to one-third of what he used to consume and consider necessary.
The following is the last half of
a month’s record of food intake for a man in the thirties. Some years ago he
changed his manner of living in order to regain health, in which he succeeded.
Now he takes only one or two meals a day, according to his desires, not that he
has any objection to three meals a day, but he finds it best to eat more
seldom. He is in good physical condition, as heavy as he ought to be, and he
has not had any real physical trouble for a number of years. His work is
mental, but he walks considerably and swims from three to six times a week,
besides taking a few set exercises.
It was taken in spring, the
weather averaging cool. This is a little lighter than usual, because the record
was taken during a period of exceptionally hard mental work. In cold weather
heavier foods are taken.
Lunch: Nothing.
Dinner: Three slices of rye toast,
very thin, celery, three slices broiled onion, dish of peas, glass of beer.
Dinner at
Supper: Nothing.
Lunch: Dish of baked lentils,
vegetable soup, lettuce.
Dinner: Two small oranges, cottage
cheese.
Lunch: Piece of gingerbread, cup
of cocoa, two lumps of sugar.
Dinner: Two small oranges, cottage
cheese.
Lunch: Dish of stewed prunes,
tablespoonful cottage cheese.
Dinner: Two eggs, two slices
buttered toast.
Lunch: Small grapefruit.
Dinner: Vegetable soup, dish of
stewed turnips, dish of peas.
Lunch: Nothing.
Dinner: Half a grapefruit, three
stewed figs, glass of milk.
Lunch: Dish of strawberries, large
dish of rhubarb with grapefruit juice in it and cream on the side; half serving
cream cheese.
Dinner: Two small baked apples.
Lunch: Small grapefruit.
Dinner: Two eggs, dish of turnips,
dish of spinach, sliced tomatoes.
Lunch: One raw apple.
Dinner: Two shredded wheat
biscuits, glass of milk.
Lunch: Dish of rhubarb.
Dinner: Vegetable soup, one egg, a
boiled potato.
Lunch: Dish of rhubarb.
Dinner: Sweet potato, dish of
parsnips, stewed peas.
Lunch: Dish of ice cream, piece of
white cake. Dinner: Cheese cake, dish of fruit salad.
Lunch: One hard boiled egg, about
one and one-half slices white bread, two big radishes, one young onion, butter.
Dinner: Nothing.
The servings are the ordinary
restaurant servings. No dressings were used except the ones mentioned. This man
used to be very fond of sweets and employed salt freely. Now he finds his foods
more agreeable when taken plain, for they have a better flavor. He rarely uses
salt or pepper. He has simplified his food intake because he finds he feels
better and stronger and is able to think to better advantage than he did when
he partook of a greater variety and amount of food at each meal.
Food scientists say that from two
thousand, seven hundred to three thousand, three hundred calories are needed
daily, but you will note that this man generally keeps below one-half of this,
if you are able to figure food values.
People who are trying to get well
are often called fools and cranks when they treat themselves properly, but this
does not matter, for such fools generally live to see their wise critics
prematurely consigned to the earth.
When taking health advice, try to
keep your balance. Get thoroughly well before you try to guide others.
CHAPTER XXX.
RETROSPECT.
Several hundred pages have been
devoted to those matters which must receive attention in order to have good
physical and mental health, so as to be able to get the most out of life and
give the most, that is, in order to live fully. The basis of health is internal
cleanliness, and to attain this it is necessary to exercise self-control and
moderation, as well as to cultivate good will and kindliness towards others.
Kindness and love lubricate life and make the running smooth. Envy, spite,
hatred and the other negative emotions act like sand in the bearings, producing
friction in the vital machinery, which they destroy in the end.
Success in life means balance,
poise, adjustment. We must adjust ourselves so as to be in harmony with others,
and we must be in harmony with nature. Our minds will at times be in opposition
to the laws of nature. Then we must exercise enough self-control to bring them
into harmony again, for natural laws are no respecters of persons. It is said
that we break these laws, but that is not true. If we disregard them often
enough they break us. We must realize our unity with nature, our at-one-ment. We must realize that we are a part of nature, not
above it, and hence that we are governed by the same fixed laws that govern the
rest of nature. These laws are for our good. Attempts to escape from their
workings indicate a lack of understanding.
Discord produces disease and
death. Harmony leads to health and long life.
The adjustment must be both
physical and mental.
The physical part means to live or
adjust ourselves so that all the functions of the body are carried on normally.
The body is self-regulating and if we do nothing harmful health will be our
portion. However, life under our present civilization is so complex that the
demands upon our nervous systems are excessive. It is easy to live so that we
can have health, but to do so is not conventional, and hence not very popular.
In order to have good physical
health under present conditions, it is necessary to make some effort. The
effort is not great enough to be onerous and does not require much time. It is
important to get health knowledge, which the majority lacks today. This knowledge
is most excellent, but it does not benefit the individual unless it is applied.
We all wish to have health, but this is not enough. We must will to have it.
When we say that we cannot, it should generally be interpreted to mean that we
will not.
Some important subjects regarding which special knowledge should be secured are: Food, drink,
exercise, care of the skin, sleep, work and play, breathing, clothing, and
mental attitude.
These subjects, as well as others,
have been quite extensively discussed. It is impossible to give full
information in tabloid form. It is also impossible to read a book of this
character once and get all the information it contains. Those who are in
earnest will study the subject, instead of merely reading it.
Allow me to remind you that nearly
all of our diseases are due to faulty dietary habits. So it was in the time of
Hippocrates, according to that sage, and so it is today. It is a common
statement that about 90 per cent. of our physical ills
come from improper diet, and this is the truth. It follows from this that it is
most important to know about correct feeding habits, and put them in practice.
Improper diet results in faulty nutrition, after which physical and mental ills
make their appearance.
There are many systems of feeding,
and nearly all of them will bring good results if the most important
prescription is followed, namely, moderation. Simplicity leads to moderation.
Those who are reasonable about
their food intake often serve as targets for the shafts of ridicule launched at
them by those who are ignorant of the subject or too self-indulgent to exercise
a little self-control. Ridicule is one of the most deadly of weapons, but it
never harms those who have the hardihood of getting down to basic facts and
classifying things and ideas according to their true value. Why should we be
guided by the wit and sarcasm of indolent voluptuaries who daily desecrate
their bodies through ruinous indulgences?
There is no need of becoming harsh
and austere, nor is it necessary to fall into deadly habits of self-indulgence.
Sometimes we can go with the current with benefit, but at times it is also
necessary to paddle up-stream. Life demands a certain amount of hardihood from
those who would live in health, and this comes not from self-indulgence, but
from self-denial. It is necessary to do almost daily something that we are not
inclined to do.
It is well to remember that if the
eating is correct, it is difficult to become physically deranged, and
consequently to become mentally deranged. Allow me to repeat four short
sentences which are helpful and most important guides, sentences which ought to
form a part of every child’s education:
If ill, eat nothing, but live on
water.
Eat only when there is a desire
for food.
Masticate all foods thoroughly.
Always be moderate in your food
intake.
These are the four golden rules
regarding eating, and if they were adhered to, they would save us from an
incalculable amount of sin and suffering. They would increase the duration of
life and the joy of living. They would add to our physical and mental
prosperity. Hence they are worthy of the emphasis given them.
In brief: Physical health is based
on internal cleanliness, which can be attained only through moderation, that
is, by not habitually overburdening the system, especially with food. Our
bodies thrive when used, but not when abused. It is necessary for our physical
well-being to get air, sunshine, water, food, sleep, rest, exercise, work and
play in proper proportion, and in addition cultivate a kindly, balanced spirit.
Drugs, such as alcohol, coffee, morphine, bromine, and hundreds of others which
could be named, are not only unnecessary, but harmful.
The mental side is as important as
the physical side. With a healthy body it is easy to have a happy outlook.
Indigestion and biliousness can make a dreary waste out of the most beautiful
landscape. The body and mind react and interact, one upon the other. When one
is poised it is easy to get the other into balance. It requires a poised body
to produce the best fruitage—a fine spirit.
It is necessary to be honest with one’s self. Face life courageously and honestly. If you do,
you will soon realize that the physical and mental ills from which you suffer
are mostly of your own making. Then you can choose whether to let them continue
or to end them, but if you choose to remain ill, bear your cross
uncomplainingly, for you have no right to afflict others with your self-imposed
sufferings.
On the other hand, try to see life
from the view point of others, and you will often find that what you think is
the highest good and most desirable in life does not seem worthy of great
effort to them. Variety adds spice to life. To impose one’s own views and ways
on others has always seemed desirable to the majority of people, but it is the
height of folly and stupidity. So long as the race exists there will be many
men of many minds, and it is best so. We can not force any benefit, such as
health or goodness, upon others. Instead of attracting, the process of forcing
repels.
What we can do mentally to benefit
ourselves and others is to get adjusted, to cultivate kindness and charity, to
be broad-minded and forgiving, to be slow to take and give offense, to accept
the little buffetings that fate has in store for us all with good grace, and
through it all to possess our souls in patience.
Physically, be moderate.
Mentally, cultivate equanimity.
by James