Diet and Health Key to the Calories Lwlu Hunt Peters.A.Bs.M.D. Hntt a^olh^t of Jlgricultutc At QlotncU InittecBitg atljara. 5f. f . ffitbratg Cornell University Library RM 216.P5 Diet and health, with key to the calories 3 1924 003 519 984 The original of tliis book is in tlie Cornell University Library. There are no known copyright restrictions in the United States on the use of the text. http://www.archive.org/details/cu31924003519984 Diet and Health With Key to the Calories By Lulu Hunt'.Peters, A.B., M.D. Ex-Chajnnaii, Public Health Committee California Federation of Women's Clubs Los Angeles District Chicago The Reilly and Lee Co. Copyright, 1918 by ' The Reilly & Lee Co. Second Printing in 1919 Two Printings in 1920 Six Printings in 1921 Nine Printings in 1922 Diet and Health Printed in the United States of America Dedicated by permission to JUustrated by The Author's Small Nephew Dawson Hunt Perkins The little rascal Read This First I am sorry I cannot devise a key by which to read this book, as well as a Key to the Calories, for sometimes you are to read the title headings and side explanations before the text. Other times you are supposed to read the text and then the headings. It really does not matter much as long as you read them both. Be sure to do that. They are clever. I wrote them myself. I have been accused of trying to catch you coming and going, because I have iucluded in my book the right methods of gainii^ weight, as well as those for losing weight. But this is not the reason — though I don't object to do- ing that Kttle thing — the reason is that the lack of knowledge of foods is the foundation for both overweight and underweight. I did want my publishers to get this out in a cheaper edition, thinking that more people could have it, and thus it would be doing more good; but they have convinced me that that idea was a false claim of my mortal mind, and that the more you paid for it, the more DIET AND HEALTH you would appreciate it. I have received many times, and without grumbling on my part, ten dollars for the same advice given in my office. Perhaps oai this line of reason- ing we should have tea. dollars for the book. Those of you who think so may send the balance on through my pubhshers. L. H. P. Los Angeles, California June, 1918 CONTENTS PAG* 1 Preliminary Bout 11 2 Key to tibie Calories 33 3 ReAriew and More Definitions ... . 30 4 More Keys and More Calories 37 5 V^etarianism vs. Meat Eating. . . 54 6 The Deluded Ones— My Thin Friends 59 7 Exercise 69 8 At Last! How to Reduce 77 9 Autobiographical 88 10 Testimonials 96 1 1 An Apology and Some Amendments 98 12 Maintenance Diet and Conclusions 102 13 Three Years Later.. 106 Diet and Health 1 Preliminary Bout Rule to Find Ideal Adult Net Weight Multiply number of inches over 5 ft. in height by 5j^; add 110. For example: Height 5 ft. 7 in. without shoes.~ 7x53^= 383^ +110 Ideal weight 148>^ If under 5 ft. multiply number of inches under 5 ft. by 5j^ and subtract from 110. Are You Thin and Do You Want to Gain? Skip this chapter. It will not interest you Don't in the least. I wOl come to you later. I am Read not particularly interested in you anyway, for ^^** I cannot get yoiu: point of view. How any one can want to be anythii^ but thin is beyond my intelligence. However, knowii^ that there are such deluded individuals, I have 11 12 DIET AND HEALTH Bad Business been constrained to give you advice. You won't find' it spontaneous nor from the heart, but if you follow my directions I will guaran- tee that you will gain; providing, of course, you have no organic trouble; and the chances are that- by giving proper attention to your diet you wiU gain anyway, and maybe in passing lose your trouble. Who knows? In war time it is a crime to hoard food, and fines and imprisonment have followed the ex~ pos6 of such practices. Yet there are hun- dreds of thousands of individuals all over America who are hoarding food, and that one of the most precious of all foods! They have vast amounts of this valuable commodity stored away in their own anatomy. Now fat individuals have always been con- sidered a joke, but you are a- joke no longer. Instead of being looked upon with friendly tolerance and amusement, you are now viewed with distrust, suspicion, and even aversion! How dare you hoard fat when our PRELIMINARY BOUT 13 nation needs it? You don't dare to any long- er. You never wanted to be fat anyway, but you did not know how to reduce, and it is pro- verbial how little you eat. Why, there is Mrs. Natty B. Slynun, who is beautifully thin, and she eats twice as much as you do, and does not gain an oimce. You know positively that eat- ing has nothing to do with it, for one time you dieted, didn't eat a thing but what thcdoctor ordered, besides your r^ular meals, and you actually gained. You are in despair about beit^ anything but fat, and — ! how you hate it. But cheer up. I will save you; yea, even as I have saved my- self and many, many others, so will I save you. It is not in vain that all my life I have had to fight the too, too soUd. Why, I can remem- ber when I was a child I was always being consoled by being told that I would outgrow it, and that when I matured I would have some shape. Never can I tell pathetically "when I was married I weighed only one hundred eighteen, and look at me now." No, I was a deKcate sKp of one hundred and sixty- five when I was taken. I never will tell you how much I have we^hed, I am so thoroughly ashamed of it, but my normal weight is one hundred and fifty pounds, and at one time there was seventy Spirituality vs. Materiality A Long, Long Battle 14 DIET AND HEALTH pounds more of me than there is now, or has been since I knew how to control it. I was not so shameless as that very long, and as I look back upon that short period I feel like refunding the comfortable salary received as superintendent of an hospital; for I know I was only sixty-five per cent eflScient, for eflS- ciency decreases in direct proportion as excess weight increases. Everybody knows it. The Meeting' Is Now Open for Discussion Jolly Mrs. Sheesasite has the floor and wants some questions answered. You know Mrs. Sheesasite; her husband recently bought her a pair of freight-scales. j^yg "Why is it. Doctor, that thin people can Sheesasite eat so much more than fat people and still not gain?" jyjTg "First: Thin people are usually more ac- tive than fat people and use up their food. "Second: Thiu people have been proved to radiate fifty per cent more heat per pound than fat people; iu other words, fat people are r^ular fireless cookers! They hold the heat in, it cannot get out through the pack- ing, and the food which is also contained PRELIMINARY BOUT 15 therein goes merrily on with fiendish r^ular- ity, depositing itself as fat. \\t«Am9 CooV,ev«). *" "And there are baby fireless cookers and children fireless cookers. The same dietetic rules apply to them as to the adult." "I recognize Mrs, Tiny Weyaton; then you, MrsT Knott Little." "We have heard you say that fat people eat too much, and still we eat so little?" "Yes, you eat too much, no matter how little it is, even if it be only one bird-seed daily, if you store it away as fat. For, hearken; food, and food only (sometimes plus alcohol) mak- eth fat. Not water — ^not air — verily, nothing but food maketh. fat. (And between you and me, Mrs. Weyaton, just confidential like — don't tell it — we know that the small appetite story is a myth.)" Mrs. Weyaton Me Again 16 DIET AND HEALTH Mrs. Knott Little Doctor Not? Mrs. Ima Gobbler Doctor Dear "But, Doctor, is it not true that some indi- viduals inherit the tendency to be fat, and can not help it, no matter what they do?" "Answer to first part — Yes. "Answer to second part — ^No! It is not true that they cannot help it; they have to work a little harder, that is all. It is true that being fat is a disease with some, due to imper- fect working of the internal secretory glands, such as the thyroid, generative glands, etc.; but that is not true fat such as you have. Yours, and that of the other members who are interested, is due to overeating and underex- ercising. "Those diseased 'individuals should be under the care of a physician. Probably the secretory glands are somewhat inactive or sluggish in the healthy fat individual. I use the word healthy here in contradistinction to the other type. In reality, individuals very much overweight are not really healthy, and they should also visit their physician." "Yes, Mrs. Ima Gobbler?" "But, Doctor dear, what's the use of diet- ing? I oiJy get fatter after I stop." (Answering delicate like, for I'm fond of her and she is sensitive) : "You fat — ! You make me fatigued! You PRELIMINARY BOUT 17 never diet long enough to get out of the fireless cooker dass. If you did, you wouldn't." "Is there anyone else who would like to be recognized? No?" It is well. I will probably answer naore as I go along, for there is nothing that I don't know or haven't studied or tried in the reduc- ing line. I know everything you have to con- tend with — ^how you no sooner congratulate yourself on your will power, after you have dragged yourself by the window with an exposure of luscious fat i chocolates with curlicue^ on their tummies, than another comes into view, and you have it all. to go through with again, and how you finally suc- cumb. I hope sometime it wiU be a misdemeanor, puniAable by imprisonment, to display candy as shamelessly as it is done. Many fond parents think that candy causes worms. It doesn't, of course, unless it is con- taminated with worm eggs, but, personally, I wish every time I ate a chocolate I would get a worm, then I would escape them. The choc- olates, I mean. I will tell you more about worms when I discuss meat. I know how you go down to destruction fear peanuts, with their awful fat content. It is Nothing That I Don't Know Vampwes 18 DIET AND HEALTH Malicious Animal Magnetism ? A Combat terrible, the lure a peanut has for me. Do you suppose Mr. Darwin could explain that? Perhaps I was a little too ddicate like in my answer to Mrs. Gobbler's question, — ^What's the use of dieting, she only gets fatter after she stops? So many ask me that question, with the further pathetic addition, — Will they always have to keep it up? And it ever irritates me. The answer is, — ^Yes! You will always have to keep up dieting, just as you always have to keep up other thirds in life that make it worth living — ^being neat, being kind, being tender; readii^, studying, loving. You wUl not have to be nearly so strenuous after you get to normal; hut you might as well recognize now, and accept it as a fact, that neither you nor anybody else wiU he able to eat beyond your needs without accumulating jot or disease, or both. I love Billy Simday's classical answer to the objection that his conversions were not permanent. He responded: "Neither is a bath!" WHEN YOU START TO REDUCE you will have the following to combat: First: Your husband, who tells you that he does not like thin women. I almost hate my PRELIMINARY BOUT 19 husband when I think how long he kept me under that delusion. Now, of course, I know all about his jealous disposition, and how he did not want me to be attractive. Second: Your sister, who says, "Goodness, Lou, but you look old today; you looked lots better as you were." Third : Your friends, who tell you that you are just right now; don't lose another pound! And other friends who tell you cheerful tales of people they have known who reduced, and who went into a decline, and finally died. But you must not mind them. Smile, and tell them tJbat you know all about it, and don't worry. Go serenely on your way, confi- dent in your heart that you will look fully ten years younger when you get down to normal, no matter how you look in the interim. I don't see why women, and men, too, (secret- ly) worry so much about wrinkles. If the in- creased wrinkles on the face are accompanied by increased wrinkles in the gray matter, 'tis a consummation devoutly to be wished. I'm sure I am much more interesting with wrin- kles than I was without. I am to myself, any- way. However, you will not be any more wrin- kled if you reduce gradually, as I advise, and To Avoid Slack in Your Neck, Double and TripleChinSs Massage Vigorously Up and Down, Not Crossways 1 Am Interesting 20 DIET AND HEALTH I Have a Beautiful Complexion I Attended an Art School Six Months Once Joy! Food Only keep up your exercises at least fifteen minutes daily. Take care of your face, alternate hot and cold water, glycerine one-quarter, rose water three-quarters, cold cream packs, massage gently, a little ice — ^you know what to do — you need not fear. You will not only look ten years younger and live twenty years longer — I assert it boldly — but your complexion and efficiency will be one hundred per cent better. If there is anything comparable to the joy of taking in your clothes, I have not experi- enced it. And when you find- your corset coming closer and closer together (I advise a front lace, so this can be watched), and then the day you realize that you will have to stitch in a tuck or get a new one! But don't be in a hurry to make your clothes smaller now. If they are loose they will show to the world that you are reducing. A fat person in a tight suit, unless it is perfect- ly new, should be interned. I have said that food, and food only, causes fat. That gives you the cue to what you must do to get rid of it. No anti-fat medi- cines unless under the supervision of your sci- entific, educated physician. They are danger- ous; most of them contain thyroid extract. PRELIMINARY BOUT 21 arsenic, or mercury. Even the vendors of these harmful compoimds in their advertise- ments are now saying to "stop harmful drug- ging," but urge you to adopt their particular delightful product, and, "without dieting or exercises, i^ou will positively reduce," and so forth. - No drastic pui^es, no violent exercises, es- pecially at first, and not too frequent nor pro- loi^ed Turkisli baths. Epsom salts baths have little effect. If salts are used habitually internally, they are harmful. All of these are unscientific and unsuccessful, and the things they bring on are worse than the fat. Now, if food is the only source of body sub- stance, you see that you must study that question, and that is what I will give you — some lessons on foods and their values. Heretofore you have known only in a dumb, despairiog sort of way that all the foods you like are fattening, and all the ad- vice you read and hear is that you must avoid jbhem as a pestilence. And you settle down to your joyless fatness, realizing that it is be- yond human strength to do that forever, and that you would rather die young and fat, any- way, than to have nothing to eat all your life but a little meat, fish, and sloshy vegetables. Impossible Candy Cake, Pie Rich Meats Thick Gravy Bread Butter Nuts Ice Cream Whipped Cream Candied Sweet Potatoes 22 DIET AND HEALTH Study on, and you will find the reason your favorite foods are fattening. But cast oflf your dejection. You don't have to avoid them! Eat what you like and grow thin? Yes; fol- low me. I know it will be an exertion, but you must persist and go through with it. Nothing in life worth while is attained without some effort. So b^in now; it is the price of liberty. Review^ 1. Give rule for normal weight. 2. How much excess food have you stored away? 3. Why more important than ever to re- duce? 4. Why are fat individuals fireless cookers? 5. Give causes of excess fat. NOTE: The Reviews which follow the chap- ters are important and the questions should be answered. To get the full benefit, Little Book must be studied, for it is the only authorized textbook of the "Watch Your Weights," Key to the Calories Some one page the thin? They come back / 4 , here. Definition to learn: CALORIE; symbol C; a heat unit and food value unit; is that amount of heat neces - sary to raise one poimd of water 4 d^rees Fahrenheit. There is a good deal of effort expended by many semi-educated individuals to discredit the knowledge of calories, saying that it is a foolish food science, a fallacy, a fetish, and so forth. They reason, or rather say, that because there are no calories in some of the very vital elements of foods — the vitamines and the mineral salts — therefore it is not necessary to know about them. They further argue that their grandfathers never heard of calories and they got along all right. That grandfather ar- gument always enrages my mortal mind. Now you know that a calorie is a unit of measuring heat and food. It is not heat, not Don't Skip This Pronounced Kal'-o-ri 24 DIET AND HEALTH A Unit of Measure Yes, They Are Kosher food; simply a unit of measure. And as food is of supreme importance, certainly a knowl- edge of haw it should be measured is also of supreme importance. You should know and also use the word calorie as frequently, or more frequently, than you use the words foot, yard, quart, gallon, and so forth, as measures of length and of liquids. Hereafter you are going to eat cal- ories of food. Instead of saying one slice of bread, or a piece of pie, you will say 100 Cal- ories of bread, 350 Calories of pie. The following is the way the calorie is de- termined: An apparatus known as the bomb calorime- ter has two chambers, the nmer, which con- tains the dry food to be burned, say a definite amount of sugar, and an outer, which is filled with water. The food is ignited with an elec- tric coimection and burned. This heat is transferred to the water. When one pound of water is raised 4 degrees Pahrenheitj the amount of heat used is arbitrarily chosen as the unit of heat, and is called the Calorie. Food burned (oxydized) in the body has been proved to give off approximately the KEY TO. THE CALORIES 25 same amount of heat or energy as when burned in the calorimeter. 1 oz. r at = 275 C Approximate — about 255 in the body. Measures 1 oz. Protein (dry) = 120 C. — about 113 in the body. 1 oz Carbohydrates (dry) = 120 C. — ^about 113 in the body. (Rose.) Can you see now nhy fats are valuable? Why they make fat more than any other food? They give off more than two and one-fourth times as much heat, or energy, as the other foods. Notice that protein and carbohydrates have the same food value as to heat or energy. See Next 1 ,, ^ , . 1 1 TT Chapter for each 113 Calories to the dry ounce. However, jyeiiniticms they are not interchangeable; that is, carbo- hydrates will not take the place of protein for protein is absolutely necessary to build and repair tissue, _and carbohydrates cannot do that. But fats and carbohydrates are interchangeable as fuel or energy foods. 26 DIET AND HEALTH Calories Needed per Day for Normal Individuals Tliis depends upon age, weight, and phys- ical activities; the baby and the growing child Business needing many more calories per pound per of Growing (j^y than the adult, who has to supply only his energy and repair needs. The aged require still less than the young adult. As to weight; I have told you why overweight individuals need so little. As to physical activities; the more active, obviously the more calories needed, for every movement consumes cal- ories. The Maine lumbermen, for instance, while working during the winter months, consume from 5000 to 8000 Calories per day. But they do a tremendous amount of physical work. Many Know Mental work does not require added nourish- Nothing ment. This has been proved, and it an excess oj 1 fiis ijg taken over what is needed at rest (if con- siderable exercise is not taken while doing the mental work) the work is not so well done. Per pound per day Calories Infants require 40 — 50 C. Required Growing Children 30 — 40 C. for Normal Adults (depending upon activity) . 15 — 20 C. Old age requires 15 or less C. KEY TO THE CALORIES 27 In Round Numbers for the Day Child 2-6 1000 to 1600 C. per day Child 6-12 1600 to 2500 C. per day Youth 12-18... 2500 to 3000 C. per day (Remember that in general the boy needs Growth as much as his father, and the girl as much as Demands her mother.) Man (per day): At rest 1800 to 2000 C. Sedentary 2200 to 2800 C. Working 3500 to 4000 C. Woman (per day) : At rest 1600 to 1800 C. Sedentary occupations (bookkeeper, etc.) 2000 to 2200 C. Occupations involving standing, walking, or manual labor (gen- eral Voiisekeepin?, etc.) 2200 to 2500 C. Occupations requiring strength (laundress, etc.) 2500 to 3000 C. (Rose.) 28 DIET AND HEALTH Example of Finding' Number of Calories Needed 1. Determine normal weigkt by rule. 2. Multiply normal weight by number of cal- ories needed per pound per day. For example, say you weigh 220 or 125 lbs., but by the rule for your height your weight should be 150 lbs.; then 150 would be the number you would use. Work Out By the rule I have given, adults require Your 15-20 Calories per pound per day, depending Require- upon activity. For example, if you have no merits physical activities, then take the lowest fig-' ure, 15, 150x15 — 2250. Therefore yourjre- quirement, if your weight should be 150, is 2250 Calories per day. Now, if you want to lose, cut down 500- 1000 Calories per day from that. Five hundred Calories equal approximately 2 ounces of fat. Two ounces per day would be about 4 pounds per month, or 48 pounds per year. Cutting out 1000 Calories per day would equal a reduction of approximately 8 pounds per month, or 96 potmds per year. These pounds you can absolutely lose by hav- ing a knowedge of food values (calories) and KEY TO THE CALORIES 29 regulating your intake accordingly. You can now see the importance of a knowledge of calories. ^ ^: /«* ^^0 C it you want to gam, add gradually 500- ^p^, « j^qqq q 1000 Calories per day. \a" « ^qq q Review 1. Define Calorie, and tell how determined. 2. How many C. in 1 oz. fat.!* of carbohy- drates? of protein? 3. Why are fats so fattenic^? 4. How many C. per day do you require? do mental workers? 5. Upon what do C. needed per day for nor- mal individuals depend? Discuss. This Is Dry but Important Approx. %'s if Normal Nitrogenous Food Compounds Review and More Definitions FOOD: That which taken into the body builds and repairs tissue and yields enei^ in heat and muscular power. CLASSES OF FOOD: 1. Protein, 18% of body weight. 2. Fats, 16% of body weight. 3. Carbohydrates, 1% of body weight. 4. Mineral matter, 5% of body weight, 5. Vitamines. 6. Water, 60% of body weight. PROTEIN: Builds tissue, repairs waste, yields energy, and may help store fat. One- half, at least, of your protein should be from the vegetable kingdom. A large percentage of protein is contained in Eggs Meat ^ Fowl Fish Nuts Milk Cheese Gluten of Wheat L^umes (beans, peas, lentils, peanuts, etc.) 30 MORE DEFINITIONS 31 There is about one-fourth ouace protein in Protein 1 egg lis C. 1' glass milk (skim, butter, or whole) P^^ Oz. 13^ oz. lean meat, or fish or fowl 1 oz. (li cu. in.) whole milk cheese 2 slices of bread, 3j^ x 3)^ x }i (white, whole wheat, com, etc.) 3 heaping tablespoonfuls canned baked beans or lima beans 17 peanuts FATS: Yield energy and are stored as fat. ^55 C. Animal Fat: Cream, Butter, Lard Per Oz. Oils: Cottonseed, Olive Almonds, Peanuts, Walnuts Chocolate, etc. CARBOHYDRATES: Yield energy and uS C. are stored as fat. Pe^ (jg. Sugars (candy, honey, syrup, sweet fruits) Starches (breads, cereals, potatoes, com, legumes, nuts) Vegetable fibre, or cellulose MINERAL MATTER: Shares m forming bones and teeth, and is necessary for proper functioning. Carbon Lime Sodium Potassium, Sulphur Iron Phosphorus Etc. 32 DIET AND HEALTH iVhoU Grain Products Not Devitalized Absolutely Necessary for Growth These elements are contained largely in the outer coatings of grains, fruits, and vegeta- bles, and in animal foods and their products. Do not pare potatoes before cooking. Cook vegetables in a small amount of water, saving the water for soups and sauces. WATER: The universal solvent, absolutely necessary for life. Contained in purest form in all vegeta- bles and fruits. The average person needs, in addition, from three to five pints taken as a drink. If not sure of the purity, boil. Do not drink while|food is in the mouth. VITAMINES: Health preserver^. Vital substances necessary for growth. The chemistry of these products is at present not thoroughly understood, but their im- portance has been demonstrated by experi- ments (not torture) on animals. By this work we know that diseases like beri-beri, scurvy, rickets, and probably pellagra, are due to a lack of these vital elements in the food, and from that fact these are called "deficiency" diseases. Of couBse I realize that nations can be saved from horrible.diseases, and himdreds and thousands of babies saved from death. MORE DEFINITIONS 33 through this experimentation on a few guinea p:^s and other animals; but what is the life of a baby compared with the happi- ness of a guinea pig? Down with animal experimentation! Let us do everything in our power to hamper scientific work of this kind. We are grvjag up our husbands, fathers, sons, perhaps to die, for the cause of humanity, but a guinea pig! Horrors ! It has been found that the vitamines, like the minerals, are most abundant in the outer coverings and the germ of grains, and in fruits and vegetables. They are also pres- ent in fresh milk, butter, meat and eggs. Babies fed pasteurized or boiled milk should have fruit juices and vegetable purees early. B^in with one-half tea- spoonful, y^U diluted, and gradually in- crease the feeding to an ounce or more between meals once or twice daiily. Most animal fats have the vitanaines, but v^etable fats are deficient in them. That is the reason cod liver oil is better for some therapeutic uses than olive oU. BALANCED. DIET: Should contain 10-15% Protein (children may need more) Guinea Piga vs. Babies Balanced Diet To Get the Elements Necessary for Health If Appetite Not Perverted 34 DIET AND HEALTH 25-30% Fat 60-65% Carbohydrates For example, suppose you are a fairly active woman and need 2500 calories per day. Then for a balanced diet you would need: 10% Protein, or 250 C. 25% Fat, or 625 C. 65% Carbohydrates 1625 C. 2500 C. 250 C. of P. = 2i oz. dry proteiu 250H-113=2i, approximately) 625 C. of F.=23^ oz. of fat (625 -j- 255 = 23^, approximately) 1625 C. of CH. = 143^ oz. dry carbohydrates (1625 -^ 113 = 143^ approximately) Two and one-fifth ounces dry protein equals the approximate amount of protein in 10 ounces lean meat, fish, or fowl, or 9 ounces cheese, or 9 eggs. (You should not take all of your proteins in any of these single forms.) Two and one-haH ounces fat equals approxi- mately 5 pats of butter. But listen ! You don't have to bother with all this fussy stuff." Be careful not to over- or under-eat of the proteins, and your tastes will MORE DEFINITIONS 35 be a fair standard for the rest. You should reoaember that a balanced diet contains some of all these foods, in about the proportions given, and that, while watery vegetables and fruits contain very few calories, they contain very important mineral salts, vitamines, and cellulose. The latter is good for the daily scrub of the intestinal tract. CONSTIPATION is many times caused A Pretty by a too concentrated diet, or one containing' ^^^^^'2/ too little roughage.' It has .also been discov- „ ered that some individuals Vfiio are troubled with faulty elimination digest this cellulose, and only the more resistant, like bran, is not absorbed. For those, the Japanese seaweed called agaicagaT in the laboratory, but more famiharly known as agar by the layman, is excellent. The most industrious digestive tract apparently can not digest that. It has the further property of absorbing a large amoimt of water, thus iacreasing its bulk. Mineral oils (refined paraflSne) also are not Q, So absorbable, and they act with benefit in some cases. About the worst thing to do, in gen- eral, is to take physics constantly. These are not physics, however; they act mechani- cally. Even theC.S. (conamon-sense?) indi- 36 DIET AND HEALTH HaveEnough Water, Else You'll Choke to Death. I Did Once vidual can take these. The agar may be taken two or three heaping teaspoonfuls in a lai^e glass of water before retiring, or in the morning before breakfast, or in lieu of 4 o'clock tea. Drink it down rapidly — ^for goodness' sake, don't try to chew it. ' Mineral oil wiQ make fine mayonnaise dressing. It has little or no food value, so the constipated overweight individual may in- dulge freely. For faulty elimination, then — 1. Correct diet. 2. Exercise — especially brisk walking. 8. Regularity of habit. 4. Possibly the addition of bran, agar, or mineral oils. 5. Sweet disposition. Mean people are always constipated. Review 1. Give classes of food, with examples of each. 2. What are vitamines? How importance discovered? 3. Where most abundant? 4. What is a balanced diet? 5. What should be done for faulty elimi- nation? More Keys and More Calories The following list probably does not con- tain aU of the foods you might like and want to know about, but from those named you can judge of the food value of others. In general, the caloric value, and therefore the fattening valucj depends upon the amount of fat and the d^ree of concentration. But remember this point: Any food eaten beyond ichcct your system requires for its energy* growth, and repair, is fattening, or is an irri- tant, or both. If a food contains much fat, you will know that it is high in food value, for fat has two and one-quarter times the caloric value that proteins andTcarbohydrates have. Dry foods are high ia value, for they are concentrated and contain little water. Compare the quan- tity of two heaping teaspoonfuls of sugar, a concentrated food, and one and one-half pounds of lettuce, a watery v^etable, each havnig the same caloric value. A moderate 37 List of Foods to Follow Important A Moderate Sized Chocolate Cream 38 DIET AND HEALTH sized chocolate cream is not only concentra- Enuf ted but has considerable fat in the chocolate. It is not necessary to know accuratelythe caloric values. In fact, authorities differ in some of their computations. The list is not mathematically correct, but it will give you a good idea of the relative values, and is accu- rate enough for our purposes. I have purpose- ly given round numbers, where possible, in order to make them more easily remembered. In reckoning made dishes, such as puddings and sauces, you must compute the different ingredients approximately. About how much sugar it has, how much fat to the dish, and so on. In reckoning any food, if you are reduc- ing, give it the benefit of the doubt on the high count; and if tryii^ to gain, count it low. It is well, HI you are much overweight or imderweight, to have some of these foods that are given we^hed, so that you can ju(^e approximately what your servings will total. A Mixture ^ mixture of foods should be used, in order to get the different elements which are neces- sary for the hmnan machine. It is not whole- some to have many foods at a meal; but the menu should be varied from day to day. Any regimen which does not allow some Masticate Everything MORE KEYS, MORE CALORIES 39 carbohydrates and fats for the fuel foods is injurious if persisted ia for a length of time. As to harmful combinations; there are not many, and if your food is thoroughly masti- cated you need not concern yourself very much about them. However, if you find a food disagrees with you, or that certain com- binations disagree, do not try to use them, ihoroughly Underweight individuals sometimes have to traia their digestive tracts for some of the foods they need. CoflFee, tea and other mild stimulants are not harmful to the majority; but, like every- thing else, in excess they will cause ill health. Alcoholic drinks make the fat fatter and the thin thinner, and both more feeble mentally- I hope I have stimulated you to an interest in dietetics. There are many books which go into the subject much more deeply. I recom- mend, especially, "The Home Dietitian," / j^Q^^g gg^, written by my beloved colleague and class- mate, Dr. Belle Wood-Comstock. Others I have read that are especially suit- ' able for the home are "Feeding the Family," by Mary Schwarte; Rose, and "Dietary Com- . puter," by Pope. There are doubtless many other good ones. The Department of Agri- culture publishes free bulletins on the subject. 40 DIET AND HEALTH Farmers' Bulletin No. 142, by Atwater, is very comprehen^ve. Other authorises I have consulted are Lusk, Friedenwald and Ruhrah, Gautier, Sherman, Buttner, Locke and Von Noorden. Measuring Table 1 teaspoon (tsp.) fluid ^/e oz. 1 dessertspoon (dsp.) J^ oz. 1 tablespoon (tbsp.) J^ oz. 1 ordinary cup 8 oz. 1 ordinary glass ; . . 8 oz. Average helping r a.h. One Hundred Calorie Portions and Average Helpings (Approximate Measures) (Atwatek, Locke, Rose) MEATS Meats Beefsteak, Lean round 2 oz. 100 C. A.h 3K oz., 185 C. Beefsteak, tenderloin 1 oz. 100 C. A.! 285 C. Beef, roast, very lean 3 oz. 100 C. A.h 150 C. MORE KEYS, MORE CALORIES 41 Chicken, roast 1% oz. 100 C. jj, , 1 slice 180 C. Frankfurters, 1 sausage 1 oz. 100 C. Chops, Iamb or mutton Ij^ oz. 100 C. Average chops 150-300 C. . Pork: Bacon, crisp J^ oz. 100 C. 1 small slice, crisp 25 C. Chop 1>^ oz. 100 C. Medium 160-300 C. Ham, boiled. IH oz. 100 C. A.h 3 oz., 250 C. Ham, fried ^ oz. 100 C. A.h 3 oz., 400 C. Sausage 1 oz. 100 C. 1 small, crisp .... 60 C. Turkey .l>i oz. 100 C. A.h 31^ oz., 260 C. FISH Fish, Lean, Cod,~Hahbut 3 oz. 100 C. A.h 4 oz., 135 -C. ™ Fish, fat, salmon, sardines . . . Ij^ oz. 100 C. »„oj7gj A.h 4 oz., 260 C. Lobster 4 oz. 100 C. A.h .lOOC. Fish Raw Soups 42 DIET AND HEALTH Oysters 12 100 C. 1 oyster 8 C. Clams, long 8 100 C. 1 clam 12 C. SOUPS Cream soups, average 3 oz. 100 C. A.h 4 oz., 125 C. Consommes, no fat 30 oz. 100 C. A.h 4 oz., 15 C. DAIRY PRODUCTS AND EGGS Dairy Butter, 1 level tbsp. scant. . . J^ oz. 100 C. Products 1 ball 1,20 C. and Eggs Cheese (American, Roquefort, Swiss, etc.) .... lyg cu. in ^ oz. 100 C. Cottage Cheese 3 oz. 100 C. A.h 100 C. Whole Milk 5 oz. 100 C. 1 glass..: 160 C. Skim Milk 10 oz. 100 C. 1 glass 80 C. Malted Milk (dry) 1 h. tbsp. lOO; C. Buttermilk, natural 10 oz. 100 C. 1 glass 80 C. Koumiss 6 oz. 100 C. 1 glass 130 C. MORE KEYS, MORE CALORIES 43 Condensed, unsweetened 2 oz. 100 C. Itbsp 35 C. ^«y Condensed, sweetened, 1}4= tbsp 100 C. , „ Cream, average 1}4 oz. 100 C. Itbsp 50 C. Cream, whipped 1}4 oz. 100 C.^ Ih. tbsp 100 C. IJggs, liaise 1 100 C. Average e^ 80 C. Boiled or poached; if Med, C. depend upon fat adhering. VEGETABLES When not otherwise indicated, the method y m hi of cooking is by boiling. The caloriq value of sauces served with them not included. Asparagus, large stalks 20 100 C. 1 stalk 5 C. Beets 1 lb. 100 C. 2h. tbsp... 30 C. , Beans, Baked, home 13^ oz. 100 C. 3 h. tbsp 300 C. Beans, Baked, canned 2J^ oz. 100 C. i 3 h. tbsp 150 C. Vegetables 44 DIET AND HEALTH Beans, Lima 3 oz. 100 C. 3h. tbsp 130 C. Beans, String 1 lb. 100 C. 2li. tbsp 15 C. Cabbage 13^ lb. 100 C. 3li, tbsp IOC. Carrots 1 lb. 100 C. 3h. tbsp 20 C. Cauliflower 1 lb. 100 C. 3li. tbsp 20 C. Celery, uncooked 1 lb. 100 C. 6 stalks 15 C. Com, caimed 3}4 oz. 100 C. 2li. tbsp 100 C. Corn, green, 1 ear S^ oz. 100 C. Medium size. Cucumber 13^ lb. 100 C. 10 to 12 thia slices. 10 C. Lettuce 1^^ lb. 100 C. A.h 5-10 C. Mushrooms & oz. 100 C. Onions, 2 large 8 oz. 100 C, Parsnips 8 oz. 100 C. A-h 2 oz., 25 C. Peas, green 3 oz. 100 C. A.h., 3 b. tbsp .lOOC. <^ ' MORE KEYS, MORE CALORIES 45 Potatoes, sweet 1}^ oz. 100 C. 1 medium 200 C. Potatoes, wHte 3 oz. 100 C. 1 medium 100 C. Potato Chips scant 1 oz. 100 C. A.h,, 8-10 pieces. . .100 C. Radishes. 1 lb. 100 C. A.h., 6 red button. . 15 C. Spinach IJ^ lb. 100 C. A.h., Hcup 25 C. Squash 1 lb. 100 C. A.h., 2h. tbsp 25 C. Tomatoes 1 lb. 100 C. A.h., 1 large 50 C. Turnips 1 lb. 100 C. A.h., 2 h. tbsp 25 C. FRUITS Apple 7oz. 100 C. 1 average size 50 C. Fruits Banana 5 oz. 100 C. Ismail 100 C- Berries. average 5 oz. 100 C. Ismail cup 100 C. Cantaloupe 1 lb. 100 C. A.h.,H melon 100 C. 46 DIET AND HEALTH Cherries 5 oz. 100 C. A.h., 1 small cup. . .100 C. Fruits Grapes 5 oz. 100 C. A.li., 1 small bunch.lOO C. Lemons (5 oz. eadi) 2 100 C. They won't make you thin. Average size 30 C. Oranges (9 oz. each) 1 100 C. Peaches (5 oz. each) 2 100 C. Average size 50 C. Pears {6 oz. eadi) 1 100 C. Average size 90 C. Pineapple, fresh 7 oz. 100 C. 2 slices, 1 in. thick. . 100 C. Plums, large 3 or 4 100 C. 1 plum 30 C. Watermelon. 1)^ lb. 100 C. Large slice 15 C. Dates (dry), large 3-4 100 C. 1 large 25 C. Figs (dry), large Ij^ 100 C. 1 large 65 C. Prunes (dry), large 3 100 C. 1 large 35 C. Stewed, 4 medium, with 4 tbsp. juice 200 C. Bread MORE KEYS, MORE CALORIES 47 BREAD AND CRACKERS Brown Bread, 1 slice, 3 in. in diam., Min-tliick.... lOOC. CrZkers Com Bread, 3 X 2 X ^ Ij^ oz. 100 C. Victory Bread, 1 slice, 3 x 4 x J^ in . . 100 C. . White, gluten, rye, whole wheat, etc., prac- tically same caloric value per same weight. There is so little difference between the caloric value of gluten bread and other breads that it"is not necessary for reducing to try to get it. (Toasted bread has the same caloric value that it had before toasting. It is more easily digested, but just as fattening. Advised, however, be- cause it makes you chew.) 1 French or Vieima roll 100 C. Zweiback ^ oz. 100, C. 1 slice, S^ixl^ix^ in., 35C. Graham Crackers 3 100 C. 1 c, 3 in. sq 35 C. Oyster Crackers 24 100 C. Soda Crackers 4 100 C. 1 c 25 C. Pretzels 5 100 C. Ip 20 C. BreakfaM Foods {Cereals Cooked) 48 DIET AND HEALTH BREAKFAST FOODS, ETC. Farina or Cream of Wheat. 6 oz. 100 C, 2h. tbsp 60 C. Force 1 oz. 100 C. 5 h. tbsp 65 C. Grapenuts scant 1 oz. 100 C. 2 tbsp 100 C. Griddle Cakes, 43^ in. in diam 100 C. A.h., 3 cakes 300 C. (This does not include butter and syrup, remember.) Hominy 4 oz. 100 C. 2 h. tbsp 85 C. Macaroni, plain 4 oz. 100 C. 2 h. tbsp 90 C. Macaroni and cheese (depends on amt. cheese) 2 h. tbsp 200-300 C. Muffin, average M ^a- 1^0 C. 1 muffin 125 C. Oatmeal 5 oz. 100 C. 1 small cup 100 C. Puffed Rice 1 oz. 100 C. 5h. tbsp 50 C. Popcorn (cups) 1}^ 100 C. A.h. depends on butter added. MORE KEYS, MORE CALORIES 49 Rice, boiled 4 oz. 100 C- Breakfast 14 cup 100 C. Foods Shredded Wheat Biscuit. . . 1 100 C. Triscuits («) 100 C. Waffles scant J^ w. 100 C. 1 waffle '....225 C. CANDY, PASTRIES AND SWEETS Chocolate creams, medium . 1 100 C. p , Chocolate, 1 lb 2880 C. PasJLs Cherries, candied 10 100 C. and Cup Custard, }4 cup ...... 100 C. Sweets Chocolate Nut Caramels Ix Ix Vsin 100 C. Other candies, reckon sugar, nuts, etc. Cookies, plain, diam. 3 in . . 2 100 C. 1 cookie 50 C. If raisins or nuts in them, count extra. Doughnut. scant % 100 C. 1 average size ; 160 C. Gingersnap 5 100 C. 1 gingersnap .20 C. Honey h. tbsp. 1 100 C. Thick syrups approximately the same. Ladyfii^ers scant 1 oz. 100 C. 1 ladyfinger.. 35-50 C. 50 DIET AND HEALTH Macaroons 2 100 C. 1 macaroon 50 C. Pastries ^'^^ 'vnXh top crust, about "%. and ordinary slice, or IJ^ in. 100 C. Sweets A.h., 'A pie 350 C* Pie without top crust, 2 in . 100 C. Custard, lemon, squash, etc. A.h., Ve pie. 250-300 C. Puddings, average. .. .cup ^ 100 C. A.h 200-350 C. Depends upon richness. Ice Cream h. tbsp. 1 100 C. A.h 200-350 C. Depends upon richness. Cakes loz. 100 C. A.h 200-350 C. Depends upon size, icii^, fruit, nuts, etc.; compute approximately. Si^ar cubes 3 100 C. Granulated h. tsp. 2 100 C. Saccharine, a coal tar product 300 to 500 times sweeter than sugar, but of no food' value. Not advisable to use habituallyi Better learn to like things unsweetened — it can be done. MORE KEYS, MORE CALORIES 51 CONDIMENTS AND SAUCES Mayonnaise.... m.tbsp. 1 100 C. Co^'^^"^^"^ A.h 200 C.^ T^ Sauces Olive oil and other oilS.dsp. 1 100 C. Olives, green or ripe 6-8 100 C. 1 olive 10-15 C. Tomato Catsup 6 oz. 100 C. 1 tbsp 10 C. Thick Gravies tbsp. 3 100 C. NUTS Almonds, large 10 100 C. 1 almond 10 C. Nuts Brazil, large 23^ 100 C. 1 Brazil nut 45 C. Chestnuts, small 20 100 C. 1 chestnut 5 C. Peanuts, large d6uble 10 100 C. ^^«^"^ •bag .50-300 C. f^,^ Pecans, large 5 100 C. 1 pecan 20 C. Walnuts, large 3^ 100 C. 1 walnut 30 C. Cocoanut, prepared 3^ oz. 100 C. Peanut Butter 2}4 ts]>. 100 C. 52 DIET AND HEALTH Key to Key Remember K you will remember the following portions This of food, you will have a standard by which to compute your servings: Lean Meat : a piece 3 x 2 x J^" (2 oz.) 100 C. Now if your serving of meat or fish is fat, mentally cut in two for same value. If very lean, you should add a little. White Bread: slice 3x 4xK" 100 C. Compute other breads by this. Butter: 1 scant tablespoonful 100 C. Sugar: 1 heaping teaspoonful ^0 C. Potatoes: 1 medium, bbiled or baked. 100 C. Watery Vegetables: 1 helping 15-35 C. If food is fried, or butter, oil, or cream sauces are added, the C. value increases markedly. Review 1. Why is a mixture of foods necessary? 2. Give the caloric value of the following: 1 glass of milk, skim; buttermilk; 10 choco- late creams; 1 bag peanuts; 1 pat butter; 1 piece pie. 3. Name foods low in caloric value. Why are they valuable? MORE KEYS, MORE CALORIES 53 4. How many calories of bread and butter do you daily consume? 5. Reckon your usual caloric intake. How much of it is in excess of your needs? 6. Memorize caloric value of foods you are fond of. This Table of Foods, With the C Given Per Oz. Will Help You The caloric value of pure fat is 26S C per oz., dry starches and sugars (carbohydrates), and protein (the meat element), is 113. This means fats We gj^^times more fattening than other foods. Most foods contain considerable water, so the following is an approximate table of foods 'as is.' I have given round numbers in the table so you can more easily remember them. Memorize it. Calories per oz. Calories per oz. Pats 255 Milk, condensed, sweet. . .100 Nuts, edible part 200 Milk, condensed, unsweet. 60 Sugar 115 Cream, thin 60 Cream cheese 110 Cream, thick .110 Cottage cheese (no fat) ... 30 Fruits: Dried . . ; 100 Breads 75 S^eet 25 Lean meats 50 Acid 15 Lean fish 35 Vegetables: Potatoes, I (pep oz.) 40 plain (oz.) 30 Milk, whole 20 Cooked Legumes, (peas. Milk, skim and butter- beans, etc.) 20^35 milk (no fat) .... 10 Watery and leafy 5-16 Review Protein Chittenden Approx. 2JiO toseoc Per Day Vegetarianism vs. Meat Eating As protein is the only food which builds and repairs tissue, it is the food which has caused the most controversy. First: As to the amount needed. Second: As to whether animal flesh pro- tein is necessary. AMOUNT NEEDED: It was thought for many years that 150 grams or 5 ounces of dry protein (equivalent to about 1}/^ pounds lean meat) per day was necessary. But ex- periments of Chittenden and others have proved that considerably less is sufficient, and that the health is improved if less is taken. Chittenden's standard is 50 grams, or 1% ounces, dry protein (equivalent to }/2 pound meat per day). This is considered by many as insufficient. A variation from 1% to 3 ounces dry protein per day will give a safe range. (Rose.) The amount of protein needed is compara- tively independent of the amount of physical exertion, thus differing from the purely, fuel 54 VEGETARIANISM VS. MEAT 55 foods, carbohydrates and fats, which should vary in direct proportion to the amount of physical exertion. In general, 10 to 15 per cent of the total calories per day should be taken as protein. An excess is undoubtedly irritant to the kidneys, blood vessels, and other organs, and if too little is taken the body tissues will suffer. Not all of the protein should be taken in the form of animal protein; at least one-half should be taken from the vegetable kingdom. Animal Flesh Protein Necessary? The following are a few of the chief reasons given by those who object to its use: First: The animal has just as much right to The life, liberty, and pursuit of happiness as we Negative have. ^^^ Second: They may be diseased, and there is the possibility of their containing animal parasites, such as tapeworms and trichinse. I would like; to tell you more about worms, they are so interesting, but He says not to try to tell all I know in this little book; that may- be he will let me write another sometime, al- though it is a terrible strain on him, and that I have given enough of the family history, anyway. Some Word The Affirmaiwe Side 56 DIET AND HEALTH Third: The tissues of animals contain ex- crementitious material, which may cause ex- cess acidity, raise the blood pressure, and so forth. Fourth : More apt to putrefy and thus give ptomaine poisoning. Fifth : Makes the disposition more vicious. (Honest, — animals eating meat exclu- sively are more vicious.) Those who believe that animal protein should be eaten answer these points as fol- lows: First: Survival of the fittest. Second: If you give decent support to your health departments they can furnish enough inspectors to prevent the marketing of dis- eased meat; and if some should slip through, if you thoroughly bake, boil, or fry your animal parasites they will lose their pep. Third: Most of the harmful products are destroyed by the intestines and liver. Fourth: True, but see that you get good meat, and don't eat it in excess. Fifth: Unanswerable — to be proved later by personal experiments. In addition, they say that animal protein is more easily digested, that 97 per cent is VEGETARIANISM VS. MEAT 57 assimilated because it is animal, and so it is mudi more to be desired, especially by chil- dren and convalescents ; that v^etable protein is enclosed in cellulose, and only 65 to 75 per cent is used by the system ; thus the diet is apt to be too bulky if the proper amount is taken. It has been proved, however, by several en- durance tests, that the vegetarian contestants had more strength and greater endurance than their meat-eating competitors, so there is no reason why we should be worried by one or two, or even more, meatless days, espe- cially when animal product proteia, such as milk, eggs, cheese, and the vegetable proteins, as in the legumes and the nuts, are available. I confess that for quite a while after study- ing v^etarian books I took a dislike to meat, but now I am in the comfortable state de- scribed by Benjamin Franklin in his autobi- ography. It setois that he had been con- verted to vegetarianism and had decided that he never again would eat the flesh of animals that had been ruthlessly slaughtered, when they so little deserved that fate. But he was exceedingly fond of fish, and while on a fishing party, as some fish were being fried, he found they did smell most I Strong Vegetarians A Confession 58 DIET AND HEALTH admirably well, and he was greatly torn be- tween his desire and his principle. Finally he remembered that when the fish were opened he saw some smaller- fish in their stomachs, and he decided that if they could eat each other he could eat them. Most Noted Picture of B. Franklin Extant Protein Calories in 100 C Portions of Food In 100 C's Bread, 1 slice, (W. W. the highest) . . 12 to 16 C's P In 100 C's Cooked Cereals, 1 sm. cup, (oatmeal high- est) 10 to 18 C's P In 100 C's Rice, 1 small cup 10 C's P In 100 C's Macaroni, 1 small cup 15 C's P In 100 C's "Whole milk, 5 oz 20 C's P In 100 C's Skim and buttermilk, 10 oz 35 C|s P In 100 C's Cheese, 3 heaping tbsp. Cottage cheese .... 75 C's P In 100 C's Eggs IH 36 C's P In 100 C's Meat or fish, very lean 2-3 oz SO to 75 C's P In 100 C's Nuts, peanuts, ahnonds, walnuts. Peanuts the highest 10 to 20 C's P In 100 C's Beans }4 cup average 20 C's P In 100 C's Green peas ^ cup average 28 C's P In 100 C's Corn J^ cup average 12 C's P In 100 C's Onions 3 to 4 medium 12 C's P In 100 C's Potato 1 medium 12 C's P In 100 C's Tomatoes 1 lb. 15 C's P In 100 C's Fresh fruits : berries, currants, rhubarb .... 10 C's P Others ; 2 to 5 C's P 6 The Deluded Ones— My Thin Friends I am going to sandwich you in between the food calories and my fat friends, and maybe you can absorb some of them. In the first chapter, you remember, I said I was not particularly interested in you, but I have changed my mind, and I will treat you ten- derly and carefully. I will have to preach a little bit first, but I don't mind that; I love to reform people — Yes, you need reforming! THE FIRST THING many of you have to do is to learn to accept the trivial annoy- ances and small misfits of life as a matter of course, for to give them attention beyond their deserts is to wear the web of your life to the warp. -^ Elbert Hubbard never said anything better than that. Have that reproduced in motto 59 Wkatl 60 DIET AND HEALTH form and put it on your bureau, and repeat it fifty times daily. Adopt my philosophy. ' If I have a trivial Qqq^ annoyance I analyze it carefully. Was I to Philosophy blame? Yes.? All ri^ht, I am glad, because then I can see that it will not happen again, so I stop worrying. If I am not to blame, if I could not help it in the least, well, then I don't ' worry about it, for that will not help it any, and I wasn't to blame! If it bobs up ia my mind agaia, I say: "Now, look here, you annoyance, I have given you all the attention you deserve; avaunt, depart, get out!" „^ Now, how is this philosophy going to help Simple you gain? When you worry needlessly, notice how tense your muscles are. You are exercising them all of the time and using hundreds of calories of energy. You raise your blood pressure, the internal secretory glands may overact (re-read what I have said about these THE DELUDED ONES 61 glands in the fat people), and thus many more calories are used. The intestinal secretions do not flow so freely, you have indigestion and do not assimilate your food, and thus hundreds more calories are lost. It certainly is impossible to gain unless your food is assimilated. So the first thing you have to Jeam is this mental control and to relax. Remernber that word, relax. After you are better nour- ished your nervous system will not be on hair- trigger tension, and it will be easier for you. If you are ill in mind or body, remember that it is natural to be well, and that within your body nature has stored the most wonder- ful forces which are always tending towards the normal, or health, if not obstructed or hindered. Nature sometimes needs help to stimulate those forces, or to reinforce them, or to re- move obstructions. This is wh^re the physi- cian comes in. But you yourself can aid nature the most by realizing that nature is health and it is normal to be well. By so doing, all of your organs function better and you are restored to normal more rapidly. Second: It is very important to have Lost Calories Develop Poise No Pain In Matters No Matter In Pain Why Worryf 62 DIET AND HEALTH enough sleep. Dr. Richard Cabot says that o, probably resistance is lowered as much by lack of sufficient sleep as by any other factor, and that all you can soak into your system in twenty-four hours is not too much. Don't Fresh Air ^^^^^^^ ^^ f^^gj^ air. You generally suflfer from sleeplessness, I believe. The overweights are always ad- vised not to sleep too much. They will find while reducing that they won't want to sleep so much, anyway. They will like to stay awake — they feel so much happier. Now, when you retire and try to sleep but cannot, try this — ^it works with me. You bometimes know when you are passing over your mental images become distorted and grotesque. I artificially induce that state. If I find myself rehearsing about two hundred times, with appropriate gestures, the keen, witty, logical remarks which I could have made in favor of my pet legislation in the club discussion, but didn't, then I begin after this fashion : Pink elephants with green ribbons on their tails-rreii rhinoceri (is that right, or should it be rhinoceroses?) — smiling peanuts — Wom- an's ,City Club — Social Health Insurance — why didn't I say — I wish I had said — (here THE DELUDED ONES 63 get out, you annoyance!) — ^pink elephants^ and so forth and so forth. Picture of Pink Elephant Adorned Now I reahze I have ruined myself. I am my own worst enemy. I have exposed my whole life before those modem ylvisectionists, the army of amateur psycho-analysts. Third: Exercise. Great muscular exer- tion should be avoided, but the setting-up exercises that I advise, if begun with modera- tion and increased gradually, will undoubted- ly stimulate the appetite and help the body functions to be better performed. Fourth: Since food is the only source of body substance, you must gradually train your stomach so that it can c^re for enough food to not only supply your bodily energy, but to leave a Uttle excess to be stored as fat. K you have a small appetite — and many of you have — ^your stomach is undoubtedly contracted, and you must gradually add to Woe Is Me Exercise Food 64 DIET AND HEALTH the amount you have been eating, even y though it may cause some distress, until you Stomach have disciplined it so that it can handle what you need without distress. The stomach is a muscular organ and can be trained and exer- cised somewhat as other organs can. You will not have much appetite at first, but it will develop. Sometimes a short fast for a, day or two, drinking nothing but pure water, seems to be beneficial in the b^iiming. Do not drink much with your meals, unless the drink has food value by the addition of lots of cream or sugar, or both. Decide how many calories you need for yoiu* activities, gradually add to your dietary until you have reached that number, and then some more, and you will gain as smrely as the overweight iudividual will lose by doing the opposite. It may take a long time, or you may get results very rapidly, depending some- what upon the individual characteristics. Gradually increase your butter, cream, sugar, chocolate, and so forth, as they are very high in food value. Study the Key to the Calories and reckon your calories every day for a while. You have already noticed that the foods that you like are low in food value. Eat More TEE DELUDED ONES 65 Here are some of the things you can take to add to your fuel : A glass of milk, hot or cold, taken between j, Q(yff^ meals and before retiring, will add about 500 gf ffigge calories. Cream sauce on your vegetables will add to their value. Cod liver oil, or olive oil, or cream, begun in small doses and gradually increased. One malted milk, made with milk, syrup, egg, ice cream, whipped cream, and the malted milk, will add about 500 calories. You- remember the painful time that I spoke of when there was so much more of me than there ought to be? Well, the aforesaid concoction, made with milk, syrup, ^g, ice cream, whipped cream, and the malted milk, was accessory before the fact, and also Learned particeps criminis before the law. ' Phraseology I absorbed this phraseology by being president of the Professional Woman's Club, with its high-class women attorneys, minis- ters, dentists, Ph.D.'s, and "Medical Trust" doctors "Medical Trust."-The American Medical Explanatory Association (A.M.A.), a powerful trust you ^^^g ^ can't get into unless you have a high prelimi- nary education and are a graduate of a high- 66 DIET AND HEALTH Explanatory Notes Thorough Mastication Especially About Your Ailments class medical college. Eleven years' training after the grammar school is their minimum standard now. "League for Medical Ignorance." — ^The so- called "League for Medical Freedom"; the opponent of the above mentioned trust. Their standard — ^any old kind of a medical or religious training, two weeks or longer, en- grafted on anyone who has the money to pay for the course. No education, no barrier; in fact, those of limited education make the loudest boosters for the league. In justice, I must say that many splendid, estimable per- sons belong to this league, not knowing these facts. Fifth: See page 92 in my advice to the fat. It is as important for you as for them. (It always makes me mildly furious when I look up a word and am directed to seek some other locality. If it affects you that way — seek page 60 in my advice to you.) Also have your teeth X-rayed. Bliad ab- scesses at the roots will cause all sorts of aches and pains, as well as underweight. Sixth : DonH talk so much. See if you can't leave out two-thirds of the totally uniinpor- tant, uninteresting details. A tremendous amount of energy is used in talking. This Evenings' Only THE DELUDED ONES 67 habit I would not say was confined to you, by Organ any means; it is another one of those pretty Recitals nearly universal errors. I wiU not give you a sample fattening - menu, for it might be aU out of proportion to what you could handle, and it wotdd upset you. Make out yoiu" own menus, realizing that you must work gradually to the desired amount. I am taking it for granted that you are or- ganically sound, that your scientific, educated physician has said there is nothing the matter with you, except perhaps your "nervous" disposition. Have I not been nice to you? All right, relax and watch yom-self get into the class of the plimipticaUy adequate. And if you don't succeed after a faithful trial, take the milk-cure, with its three to six weeks' absolute rest. Recapitulation 1. Calm yourself. 2. Sleep. 3. Exercise. 4. Food. 5. Masticate 6. Delete the details. 7. Milk-cure. 68 DIET AND HEALTH Review 1. Repeat Elbert Hubbard's advice. to • 2. Give three reasons why worry can make you thin. ^ 3. Define "Medical Trust" and "League for Medical Freedom." 4. Memorize paragraph about nature 5. Enumerate the things you can eat to increase your calories. 7 Exercise It is practically impossible to reduce weight through exercise alone, unless one can do a tremendous amount of it. For the food that one eats is usually enoi^h to covefthe energy lost by the exercise. ^ :^ However, exercise is a very important feature of any reducing program; not because of the fat that is burned up in the exercise — and there is some burned — ^but for the reason that it is necessary to keep one in a healthy condition. The muscles, the internal organs, the bones, the brain, are all benefited — ^in fact, the entire system. Light On Yowt Feel 70 DIET AND HEALTH Dviy Dances Warning * - — Or Classic Dancing The exercises described hereinafter will help make you fat or thin, and they will keep you supple, graceful, and light on your feet, so that when I tell my husband that he must dance with you, Madam, he will not say, "Nothing stirring," and when you. Professor, ask me to dance, I will not ciu-se the day I was born. If you have not been accustomed to exer- cise, I warn you to take up only one or two at a time and do each one a few times only. You will be atrociously sore, and you will realize that you have muscles of which you wotted not. However, persist, if you are siire there are no organic reasons why you shouldn't — such as a weak heart. (In case you are very rnuch overweight, I think it advisable to wait until you have reduced somewhat.) It is splendid if you can belong to a gymna- sium or to a physical culture class, but ten to fifteen minutes' systematic daily exercise practiced with vim, and each set followed by deep breathing, will do more good than a gymnasium spasmodically attended. Brisk walking with a long stride isn't so bad; in fact, if taken with a very long stride it will twist 'most every organ you have in your body. EXERCISE 71 There are hundreds of exercises you can take. If you wilLnotice little rascal's illus- trations you will find many good ones. Those illustratiag the b^inning of this chapter are excellent. If possible, it is best to take the exercises on arising ia the morning, but if you have a household ^o care for you may not be able to do so. For those who have to do their own work, it may be well to do the work first. You can doit in half the time if you plan it careful- ly and speed up. (This advice is not for my thin friends; their speedometers register too high already.) It does not matter so much when the exercises are done as that they are done, and done every day for_the rest of your life, with the possible exception of two or three days a month. Gallstones, permanent stifif joints, and other little things like that will have a hard time forming. Mg/ Exercises (The services of my noted artist I was able to obtain with great difficulty, as he was en- gaged in the more important work of makii^ a swagger stick. I finally secured him by the promise of an ice cream cone and twenty- They Reach Most of My Muscles 72 DIET AND HEALTH Turn On Your Mime Idttle Movements with Mean- ings All Their Ovm three cents to go with his two cents so that he could buy a Thrift Stamp. He is given due credit on the title page.) These exercises executed with vim, vigor, and vip — deep breathing between each set — will take ten to fifteen minutes. Re-read my warning. / 1. Feet together, arms outstretched, pahns up, describe as large a circle as possible. Fine for round shoulders and fat backs. Do slow- ly and stretch fifteen times. Smile. 2. Arms outstretched, swing to right and to left as far as possible at least 15 times ed<;h. EXERCISE 73 3. Bend sideways, to right and left, alter- nately, as far as possible at least 15 times each: 4. Revolve the body upon the hips from right to left at least 10 times, and left to right the same. n 5. Bend and touch the floor with, your fingers, without beading your knees, at least Id times. Importantl Keep Facial Expression Throughout as per Artist's Idea 74 DIET AND HEALTH 6. Knee-bending exercise, at least 15 times. This is hard at first. 7. Hand on door or wall, swing each 1^ back and forth at least 15 times. • To the side 15 times. Turn head, raise arm-,and tense both. You Will Soon Be as Graceful as Annette 8. Step on chair with each foot at least 10 times. This is good for calf and thigh muscles. EXERCISE \ 75 After a while y6u won't look as though you needecLa derrick to get onto a street car. 9. Anns on sides of chair. Come down and touch abdomen. Fine for back and abdomen. Fifteen times. 10. Brush hair vigorously at least 200 double strokes all over the head, N.S.E.W., usii^ a brush in each hand. (Military brushes are best. If you can't purloin a set of your husband's, two ordinary brushes will do.) Now shake out the loose dandruff. This is one of the best exercises and must not be omitted, for it accomplishes ' It Has Been Called to My Atten- tion that Bone Back Brushes Should Not Be Used by Some; i.e.. There Is Danger in Affinities 76 DIET AND EEALTh Good t^'w purposes. It is a good arm and chest Exercise exercise, and it gives a healthy scalp abso- lutely free from the dammdruff. n6w This for a few minutes, followed by this, the hot preferably at night. 8 At Last! How to Reduce The title of this chapter indicates to whom it is addressed. All others please refrain from reading, for it is strictly private and confiden- tial, and is intended only for those who need it. You thin and you normal had better save it, though, for you may qualify later. You are keeping right on reading now! I'm surprised. I wanted to tell my fat friends that the first thing they have to do is to get control of their will power, and now I can't do it. Somehow, wiU power with a layer of fat on it gets feeble. Don't laugh, you too thin ! It gets worse than feeble, if there is no fat at all and the nervous system is starved, it — well, I won't say what it does, for I don't want to worry you. Will power, being feeble to a greater or less d^ree, must be -bolstered and aided a bit, to b^in with, so — 77 Now Thai Order Is Restored iwm Resvme 78 DIET AND HEALTH Watch Your Weightl Nature Always Courtis First Order Tell loudly and frequently to all your friends that you realize that it is unpatriotic to be fat while many thousands are starving, that you are going to reduce to normal, and will be there in the allotted time. If you be- long to a club, roimd up the overweights and form a section. Call it the "Watch Your Weight — ^Anti-Kaiser Class." Tax the mem- bers sufficiently to buy a good, accurate pair of scales. Meet once a week to weigh. Wear approximately the same weight clothes, and we^h at the same time in relation to eating. Do this whether or not you belong to a club. Once or twice a week is often enough to weigh. Scales vary, so try to use the same ones. Don't be discouraged if some day after you have dieted well you seem to have gained. Nature sometimes seems fiendish that way. The excess we^ht is probably due to a reten- tion of water, and will not be permanent. However, don't depend upon this too often! Usually, if you have gained when you think you ought not to, it is because Nature has been counting calories and you haven't. Have' the members listed on a weight chart AT LAST! HOW TO REDUCE 79 conspicuously placed near the scales, and record accurately the weight weekly. WATCH YOUR WEIGHT ANTI-KAISER CLASS Members' Names Normal Weight Weight on | Date Date Date Date Date Date f — - ' Those not reducing at least one pound per week to be fined soundly and the proceeds given to the Red Cross. That won't be a good way to raise funds for the chapter, though, for there will be no fines after the first week or so, when the members find what their naainte- nance diet should be and are consuming less than thqt. I will explain this maintenance diet busi- ness. You shameless thin ones, call back your more polite comrades — this is important for aU of you. (I shall also tell you more fully about this in the last chapter.) No Funds for the Red Crosa 80 DIET AND HEALTH Maintenance The maintenance diet is one which main- Diet tains you at your present weight, i.e., you are not gaining or losing. You may be over or under normal, but are staying there. The intake equals the oul^o. When you eat less than your maintenance diet, you are going to supply the deficiency with your own fat. So commit yourself on your honor that you are goiag to reduce or perish — ^no joke; you can't tell how near you are to it if you are much overweight. There are two general stages of fatty heart. In the first stage the heart is surrounded by a blanket of fat, and it also penetrates between the muscles. Later, if it goes on too long', the heart muscle itself Good-night! degenerates to fat, then- Shakespeare warns you to make thy body less, hence thy grace more; leave gormandiz- ii^, and know that the grave doth gape for thee thrice wider than for other men. AT LAST! HOW TO REDUCE 81 Second Order Your stomach, long used to an excess of food for your needs — ^it may not be a large amount — ^but still, I repeat, being used to an excess of food for your needs, your stomach must be disciplined. It is undoubtedly dis- tended, as it should not be. A good way to show it that you are master is to fast for at least one day — drink nothing but pure water, hot or cold, as you prefer. It will protest vodferoiBly and will tell all its friends, the different organs of your body, how you are persecuting it, and they will join the league agaiinst you and decide they will oust you from your position, and you will feel like — ^but don't mind it; it will soon know that you mean business, and, much chastened and considerably contracted, will take the next day a very small amount of food very gratefully. If you do not want to be so severe with it, you can allow it five glasses of hot or cold skim milk or buttermilk, one every three hours, say, at 10, 1, 4, 7, and 10 o'clock. One glass is 80 calories, five equal 400 calories, which is not so much. Shrink Your Stomach Shrink Your Stomach Shrink Your Stomach DIET AND HEAI^TH Or Mashed Mono- Diets But You Do Not Have To The baked potato and glass of skim milk diet, three times a day one day a week, which has its devotees, depends upon its low caloric content for its results. There is no magic in it, no yeast business which reduces. This is most wholesome, however, for potatoes con- tain a large amotmt of the potassium salts, which tend to counteract the efifects of uric acid, and thus are good for the gouty type. The beefsteak, the milk, aad the fruit diets are also good. One can gain as well as lose on the milk diet> all depending on number of calories consumed, and it is an excellent method for both. The beefsteak diet is beneficial for a short time, but too much pro- tein over a long period has been shown to be harmful. An exclusive fruit diet is excellent for reduction. Low calorie days can be repeated once a week if necessary in order to keep the Stom- ach in good order. Fruit juice, one-quarter glass, or fresh fruit, can be substituted for the skim milk, aad you may prefer it. You could keep on this for some time, or fast for some time, and probably be much baiefited. I fasted five days once, or rather fruit-juiced five days. I lost about ten AT LAST! HOW TO REDUCE 83 pounds, I think, and my heart, which had begun to carry on, was reKeved. It was during that period of which I have spoken, and of which I am ashamed; for I had my M.D. degree then and should have known better. But you know we have good authority that it is easier to teach twenty what were good to be done than to be one of twenty to follow our own teaching. Sob^Stuff Third Order Now you wiU have to reckon on the amount of food or number of calories you need per day. Review the rule I have given. You find for your age and normal weight that you will need, let us say for example, 2200 calories. You have probably been consuming twice that amount and either storing it aWky as fat or as disease. (It is surprising how small an excess will gradually add up poimds of fat. For instance, three pats of butter or three medium chocolate creams a day, if over the maintenance limit, would add approximately 27 pounds a year to your weight!) Now you are to reduce your maintenance diet — ^the 2200 calories we are taking for You Are Dovm to BvMness And Maybe Diabetes 84 DIET AND HEALTH After All, Hunger Is Much More Agreeable Than Apoplexy example— to 1200 calories— quite a com- fortable lot, you will find. You will be surprised how much 1200 calo- ries will be if the food is judiciously selected. You may be hungry at first, but you will soon become accustomed to the change. I find that dry lemon or orange peel, or those little aromatic breath sweeteners, just a tiny bit, seem to stop the hunger pangs; or you may have a cup of fat-free bouillon or half an apple, or other low calorie food. (Count the calories here.) One thousand calories less food per day equals four ounces of fat lost daily — approxi- mately 8 pounds per month. If you do not want to lose so fast, do not cut down so much. Fourth Order You Reg- ister Joy You may eat just what you like — candy, pie, cake, fat meat, butter, cream — but — count your caloriesl You can't have many nor large helpings, you see; but isn't it comforting to know that you can eat these thiags? May- be some meal you would rather have a 350- calorie piece of luscious pie, with a delicious 150-calorie tablespoonful of whipped cream AT LASTI HOW TO REDUCE 85 on it, than all the succulent vegetables Luther Burbank could grow in California. My idea of heaven is a place with me and mine on a cloud of whipped cream. Now that you know you can have the You things you Uke, proceed to make your menus^ containing very little of them. ^^'^ aigh Fifth Order This is going to be yoxu^ chief business and pursuit in life for the next few months, this redudng of your weight. However, keep up your Red Cross and all other activities, fast and furiously, so that you won't be thinking about yourself. Don't reduce more than two or three pounds a week; two or less is better. If you are too cannibalistic, your heart, kidneys and More nervous system are liable to suffer — ^you Wammga yoairself are supplying too much fat ia your dietary, and there are other scientific reasons against reducing too rapidly. However, you may find that the first week or so you may reduce five or seven poimds; but don't worry about this, for that is a slushy, watery fat that goes easily. If a claim like a cold should attack you. 86 DIET AND HEALTH and after spraying nose and throat frequently with an antiseptic, and then denying the • claim vigorously, it persists in running a severe course, better go back to maintenance diet for a few days. Don't "taste"! You will find the second Nat Even taste much harder to resist than the first. If fVhile ypy tiave allowed in your daily program some- ^ thing between meals (a good plan), take it, but not otherwise. Try not to overeat at any time, and thus undo the work that perhaps has taken you two or threfrdays to accomplish. It will be all right occasionally, possibly one day a week, to eat up to your maintenance diet," but don't, I beg of you, go over it so that you will gain. You will be tempted quite frequently, and you will have to choose whether you will en- joy yourself hugely in the twenty minutes or so that you will be consuming the excess calories', or whether you will dislike yourself cordially for the two or three days you lose by your lack of will power. I am afraid I am going to tell a story. I 7 Ought Not feel as though I were, and I don't want to. It is one I heard years ago at a teachers' con- vention at Riverside, when I was a tender. AT LAST! HOW TO REDUCE 87 unsuspecting young school teacher, so it is perfectly good, albeit senile — and it illustrates my point so well — so well — well, you have to put yourself ia the place of the little chaps, Billie and Johnnie, of the kindergarten. It seems it was customary to bring a lunch, ^ lyiMle and Little-new-boy had come without one. Teacher asked BilUe would he share? No, sturdily; not he. But Httle Jolmnie, he would. Some time later, Johnnie, with a frantic waving of his hand, and with just pride in his generosity, informed the class that he had shared his lunch with Little-new- boy and he felt good in his little heart. Billie stood his ground and stoutly de- clared that he ate his and he felt good in his little belly. Anatomical Story 9 Autobiographical Make Out Several Mentis if You Idke I did not give our thin friends a sample menu for fear it would upset them; but noth- ing can upset your digestion, I know. How- ever, I will not give you a sample menu, either, but will tell you what I eat when I go on a reduction regime, which for me is 1200 Calories. You will notice, most of my calories I have at dinner in the evening. You may not like this, but would rather have yours spread over the entire day; and you can suit your fancy, for it makes no difference as long as your total number per day stays within your reduction limit. Don't think you have to follow my menu. You might gain on it! Study the Key and select your own. Many will lose by going on the no-break- fast plan, or the no-lunch plan. If they do 88 A UTOBIOGRAPHICAL 89 reduce, it is because they have lowered their daily consumption of food, and not because of the no-breakfast or no-lunch plan per se. Fat seems to melt faster when the chief meal is in the middle of the day, and with only 200 or 300 calories of fruit for the evening meal. In this way you slim whUe-you sleep. MY BREAKFAST 1 slice very dry coarse bread toast 1^ in. thick 50 C. Butter, 3^ cu. in 25 C. Hot water flavored with coflFee 00 C. Total 75 C. Breakfast You may prefer many more calories for breakfast, or none at all. This may not look good to you, but it means an awful lot in my young life, after my exercise and bath, to sit down to my Uttle breakfast and read the papers. Recently I have foimd that two cups of moderately hot water with the juice of a lemon answers just as well as the toast and watery coflFee, and is probably better. You might like some fruit. Slim While You Sleep! Clever? 90 DIET AND HEALTH Luncheon Dinner MY LUNCHEON 1 com muffin — I am patriotic 125 C. 1 pat butter 100 C. 1 cup coffee with 1 tbsp. cream .... 50 C. Total 275 C. If you are patriotic and constipated, sub- stitute one bran muffin. You can see that this is in reality a further extension of my sumptuous breakfast. If I get tired of this, I add a salad of Lettuce, large amount, practically. . . 00 C. Roquefort cheese dressing 100 C. I am very fond of this Roquefort cheese dressing; Ij^ in. cube of cheese in a little vinegar, no oil, keeps it within the hundred calories. You might prefer a baked apple or two tomatoes, or a dish of prunes, or 3 oz. of cot- tage cheese. The chief thing is to take what you like, not what I like. Count your calo- ries. MY DINNER Vegetable soup, or bouillon, no fat; or small oyster cocktail 25 C. Lean meat, or "unthinking" lobster or fish, 5 or 6 oz 300 C. A UTOBIOGRAPHICAL 91 Large serving of uncooked lettuce or cabbage, practically 00 C. Mayonnaise or oil, }/^ dsp 50 C. 1 large dish tomatoes, or cauliflower, or string beans, or carrots, or tur- nips (I hate turnips — ^just put them down so you can see you can have them if you like) 25 C. 1 medium slice bread, or 1 medium potato 100 C. 1 pat butter 100 C. 100 calories of your husband's dessert 100 C. Water 00 C. 1 cup cereal coflFee, clear, practically . 00 C. Total 700 C. SUMMARY Breakfast ^ 75 C. Luncheon including salad 375 C. Dinner 700 C. 1150 C. That leaves me 50 more calories to total 1200, to take before retiring if I am hungry. You should leave this 50 calories to take I Don't Mean Your nrisband's Dessert, I Mean My Husband's. My Word! I Got Out of That Quick! 92 DIET AND HEALTH For Both Sexes Sometimes I Take More Than 100 Calories of My Husband^s Dessert. I Love Fat Men, But I Don't Want to Be Married to 'Em before retiring, because if you are hungry you will find it very difficult to go to sleep. A small cup of hot skimmed milk tends to be a sedative. Hunger, like cold feet, is hard to go to sleep on. If there is one thing more important than another, it is thorough mastication. This applies to the thin as well as to the fat, and to the child as well as to the adult. Take a moderate mouthful and rassel with it until it is automatically swallowed. Chew until it is all gone before you put any more in your mouth. There is no better way of jollying yourself into thinking that you have had all you want than this Fletcherizing habit, and it takes the same time to consume one-half the amount of food you have been in the habit of eating. I will allow you all the water you want, in reason; in fact, I advise it while you are re- ducing, both at the meals and between meals. The only precaution is that at the meals it should not be drunk while food is in the mouth, for this would tend to lessen thorough mastication. Now, Madam and Madam's husband, when are you going to begin this important AUTOBIOGRAPHICAL 93 business of reducing? After tibe holidays? Tomorrow? No! Right now. The sooner you get started, the better. The chief thing to do, and the hardest, is to get started and to get the habit. After the first three days you will not dread it; in fact, you will feel so much better that you will not be willing to go back to your old habits of overeating. Now let's review a bit what you are to do. First: Pledge yourself to yourself, and to someone els,e, so you will be ashamed to fail. There is a great deal of psychology to reduc Plan ing. Use strong auto-suggestion. Decide the Day just how much you are going to eat in ad- J^^or^ vance of the meal — so many calories, no more! This sounds fooHsh, but it helps wonderfully. Second: Begin with a fast or a low caloric diet for the first day; keep it, if necessary, one day weekly. Third: Study food list and make out menus the caloric totals of which are Use than your maintenance diet. Have a fairly balanced Fats and diet, some fat, some carbohydrates, some Pastries protein, and a good amoimt of green vege- tables and fruit. Have 200-300 C's of -protein. Fourth: Masticate every morsel with such thoroughness that it is automatically swal- lowed. 94 DIET AND HEALTH There Is Life Substance and Intelligence in Chocolaie Creamsl Fifth: Keep up your activities — ^Red Cross and other rehef work. Sixth: Remember that you will feel good in your little heart when you resist tempta- tion to overeat, and when you don't^ you won't feel good anywhere. Seventh: Some vigorous exercise every day. NOTE: If there comes a time when you think you will die unless you have some choc- olate creams, go on a c. c. debauch. I do, occasionally, and will eat as many as ten or so; but I take them before dinner, then me for the balance of my dinner— 1 bowl of clear soup 25 C. 1 cracker 25 C. Total 50 C. And thus, you see, every supposed pleasure in sin (eating) will furnish more than its equivalent of pain (dieting) until belief in material life (chocolate creams) is destroyed. Review 1. Describe your stomach. 2. If there is one thing more important than another, what is it? AUTOBIOGRAPHICAL 95 3. Repeat the five orders in chapter 8. Review 4. Repeat the warnings. 5. Work the following example: X gains 25 pounds during the year. How many calories has he averaged daily over his maintenance diet? Key: 25 lbs. fat =400 oz. fat. 1 oz. fat represents 275 C. food consumed. 400 oz.=400x275, or 110,000 C. 110,000^-365 = 301 C. Answer. X has eaten 301 C. per day more than necessary. 6. How many calories have you averaged daily over your maintenance diet? And what could you have left off your menu and Kept from gaining aU that weight? 10 Testimonials After you have reduced or gained, let me trom share your joys. Write me a little note. You need not sign your name if you don't want to. I anticipate the following: Dear Doctor: I am so grateful to you, Dr. Lulu Hunt Peters, for what you have done for me. After reading your book, "Diet and Health, with Key to the Calories" my chronic case of meanness — I mean leaimess — was absolutely cured. My weight, which was . . . now is . . . and I am on my way to normal. I am fond of you. Dearest Doctor: / 1 cannot be too grateful to you, dear Doc- tor Lulu Hunt Peters, for your book "Diet and Health, with Key to the Calories," for I 96 TESTIMONIALS 97 have lost pounds ! My weight was and now is and I am on my .way to normal. I should be ungrateful indeed if I did not mention that while reading the book a chronic case of dammdruff which I had had for years, and which had been given up by six special- ists, was absolutely cured. I adore you ! Deab Doctor: For your book, "Diet and Health, with Key to the Calories," words are inadequate to express my thanks. For I have been delivered from a chronic affiction of many years' duration, for which I had tried all known methods of cure. I refer to the smok- ing of cheap cigars by my husband. He sud- denly found he had no desire for the noxious weed! Your arm and leg exercises are wonderful. A Wonderful Demonstra- tion 11 An Apology and Some Amendments On re-reading this literary gem, humorous classic, and scientific treatise on weight reduc- tion and gaining, I see that I have a very inti- mate mixture of the thins and the fats. But that is as it should be for balance. I had intended to keep you strictly separate, but the preaching, the exercises, the dry defini- tions, the Key to the Calories, and so forth, was matter that was applicable to both, so it could not be done. I have just got to bring this to a close now, if I have it ready as I promised, for the lec- Waich ture, "Watch Your Weight!" I am glad of it, nr^^LA *°°' •'■ ^'^ getting so ... . funny it is painful. I will close with the next chapter. It will be beautifully scientific, but not funny, I promise. 98 Weight SOME AMENDMENTS 99 Some Amendments You perhaps have noticed that my first chapter is' called "Preliminary Bout," and then I have gone on to describe a club meet- ing. I am aware that P. B. is a prize fighting term, and I meant it for the picture of me No. 1 fighting myself, not for the club meeting. I have attended many club meetings, and in none of them have I ever seen any fighting that would have taken any prize anywhere, althougb I will say I have seen and have myself personally conducted some very classy stuff. I do not use slang. I use only the purest, most refined, and cultured English, I leave slang to those who can get by with it and put • * it over. So where I have used dashes you may use your favorite slang words. Mine were deleted by the censors. Mrs. Ima Gobbler is not really fat enough to be called a fat ! She is only 40 or 50 No. 3 (a) pounds overweight, but she is fond of me and I took hberties with her. She is a darling. She is apurist, too. I called her up after I put her in my book, and I said, "You are fond of me, aren't you, Mrs. Gobbler?" And she ^^^ said, "Youbetcha." "And you are a good sport, aren't you?" Surest thing you know !" 100 DIET AND BEALTH "That's good, for I have said a horrid thing to you. I had to, in order to stop the club dis- cussion." And she responded soulfuUy, "Go to it. Kid!" Mrs. Sheesasite's husband did not really ^^' ■* have to buy her a pair of freight scales; that is just a gentle josh. The ordinary scales will weigh 300 pounds, I believe. She is also a dear. ^Q g My husband's eyes are not really green, nor is he cross-eyed. They are the loveliest, softest brown. The green eyes belong on the maternal side of this house. My artist is not really noted. He is just yo. 6 an ordinary adorable ten-year-old boy kiddie. Aren't his little figures the dearest ever? All the characters in my book are friends of mine. Perhaps you had better substitute were for are. There was one woman men- tioned in my original manuscript and my husband said what have you put her in for Pattie? (a corruption of Pettie, a H.mo(Jn hangover) she is no friend of yours: she knocks you. And I said loftily like, I want you to know Ijit (corruption of Idiot, also a H.moon hangover) I am above personalities SOME AMENDMENTS 101 she is prominent and besides she is fat espe- cially in the feet and head and she doesn't know it and he said that doesn't make any differ- ence you do not have to immortalize her and I said I would look up the authorities on the subject and he said he was authority enough and I said I would see what the other authori- ties said anyway and I did and I found one most eminent that said you should love your enemies but none that said you should immor- talize them so I said I'd drop her and he said he should say so and so I did. Dear Enemy Unimmortalized — ^All the characters in my book are friends of mine. Perhaps you had better substitute were for are. Doing My Bit 12 Maintenance Diet and Conclusions Maintenance Diet 1000 C. over 1000 C. under THE HEAVY circle represents the amount of daily food (number of calories) which will 1st Circle maintain you at present weight. It may be your weight; is too much or too little, but this is your maintenance diet for that weight. THE SECOND circle represents a daily diet containing more than necessary for main- Sd Circle tenance; for example, let us say 1000 calories more. This 1000 calories of food is equivalent 102 CONCLUSIONS 103 to approximately 4 ©unces of fat [lOOO-J-255 (1 oz. fat = 255 -C.)]; 4 ounces of fat daily equals 8 pounds a month which will be added to your weight, and, if not needed by the sys- tem, will deposit itself as excess fat. Or the toxins arising from the unnecessary food will irritate the blood vessels, causing arterio-sclerosis (hardening of the arteries), which in turai may cause kidney disease, heart disease, or apoplexy (rupture of artery in the brain), and maybe death before your time. On the other hand, if you are underweight and the added nourishment is gradually worked up to, it will improve the health and cause a gain of so much (theoretically, and -in reality if kept up long enough) . THE THIRD circle represents a diet con- taining less than the maintenance; again, for example, say 1000 calories less. Here the ^d Circle 1000 calories must be taken from the body tissue, and fat is the first to go, for fat is virtually dead tissue. This 4 ounces of fat daily which will be 'supplied by your body e(juals in six months 48 pounds. There are in America hundreds of thou- sands of overweight iadividuals; not all so 104 DIET AND HEALTH much overweight as this, but some consider- ably more so. If these individuals will save 1000 calories of food daily by using their stored fat, think what it would mean at this time. Not only an immense saving of food to be sent to our soldiers and allies and the starving civilians, and of money which could be used o . for Liberty Bonds, the Red Cross, and other Savings •' ' war relief work, but a great saving and a great increase in power; for there is no doubt that by reducing as slowly and scientifically as I have directed, eflSciency and health will be increased one hundred fold. If, as illustrated in the third circle, the 1000 calories or less is eaten and the individual al- ready is underweight, with no excess fat, then' this amount will be taken from the muscles and the more vital tissues, and the organism will finally succumb. Before this time is reached there will be a great lowering of resistance, and the individual will be a prey to the infectious diseases. It must be remembered that in children the growth of the whole body is tremendously active, and especially that of the heart and nervous system. CONCLUSIONS 105 If the nervous system is undernourished, it becomes disorganized and undeveloped. This is apt to be expressed in uncertain emotional states, quick tempers, and a predisposition to convulsions. The heart, if undernourished, lays its foundation for future heart disease, and the whole system will be injured for life. Anything that impairs the vigor and vital- ity of children strikes at the basis of national welfare. You can see from this how extremely im- portant it is that, in our need for the conser- vation of food, only those who can deny themselves and at the same time improve their health and efficiency should do it. It will be no help in our crisis if the health and resistance of our \people be lowered and the growth and development of our children be stimted. We, the hundreds of thousands of over- weight citizens, combined with the hundreds of thousands of the normal who are overeat- ing to their ill, can save all the food that is necessary. We are anxious, willing, eager to do this. Now we know how, and we wUl. Food Will Win the War TheF&ed Administrtt' tion Emphasizes this WATCH OUR WEIGHT! 13 Three Years Later February, 1, 1921 Axi Added Chapter in Which Are Offered Twenty-one Suggestive Menus After nearly two years with the American Red Cross in the Balkans I return to find the little book has been carrying on in my absence — I write this for the fiifth edition — and my publishers insisting that I must fiumish some more menus. They affirm that liiere are many who do not care to or cajonot figture out their own. After being so long under military disci- pline I obey now instinctively, although I do not want to do this. But you know pub- lishers. They say that if there are menus for those who do not have the desire to compute them, the usefulness of the book will be increased. Publishers are so altruistic. Now far be it from me to scorn the possi- bility of iacreased sales myself. So I comply, and after you are reduced you will have the 106 THREE YEARS LATER 107 energy and the increased keenness to scout around in the calories and make out your own. A little of my Balkan experience in the re- ducing line may not be amiss. In Albania, where I was stationed most of the time, life is very strenuous. We all had to work hard and expend a great deal of nervous energy. Med- ical calls on foot in the scorching sun over un- kind cobblestones, long distance calls on un- kinder mules, long hours in nerve-racking clinics, ferocious man-eating naosquitos, scor- pions, centipedes, sandflies, and fleas, and other unspeakable animals kept us hopping and slapping and scratching. But there was one consolation to me. With this work, more intensive and more strenuous than I had ever done before, I would not have to diet — ^I would not have to watch my weight — ^I would not have to count my calories ! Oh, joy ! We lived a community life, we Red Cross- ers. We had plain blunt food, American canned mostly, supplemented with the fare that could be eked out of Albania, and cooked by an Albanese who could not be taught that we Americans were not Esquimos and did not 108 DIET AND HEALTH like food swimming in fat. However, it tasted good to famished Red Crossers, and I ate three meals a day, confident that I would re- tain my girlish middle-aged slendemess and not have to diet. We had no scales and no mirrors larger than our hand mirrors. Our uniforms were big and comfortable. ' The French who are in charge of Scutari depart, the oflficers leaving to us some of their furniture, including a full length French plate mirror. Ordinarily when I look in a full- length mirror I don't hate myself so much — so it is with some degree of anticipated pleas- ure that I complacently approach, to get a life-size reflection of myself after many months of deprivation of that pleasure. "Mon Dieu!" I exclaim, "Bogomil" (Ser- bian— 'For the love of Allah!') "This is no mirror," I mutter. "This is one of those musee things that make you look like a Tony Sarg picture of Irvin Cobb." "What's irritating you, Dockie?" asks one of the girls, coming up and standing back of me. I look at her reflection. She does not look like Irvin Cobb! THREE YEARS LATER 109 "Peggy," I say tragically, "Peggy, do I look like my reflection?" "Yes, dear, we have all noticed how stout you have been getting. Aren't you supposed to be some shark on the subjfect of ideal weight?" And the bitter truth is borne in upon me — no matter how hard I work — no matter how much I exercise, no matter what I suflEer, I will always have to watch my weight, I will always have to count my calories. This is what I did then : I stopped going to the breakfast table. I kept some canned milk and coffee in my room, and made me two cups of coffee. For lunch I ate practically what I wanted, limiting my- self to one sUce of bread or one potato (we had no butter) , with fruit for dessert. For dinner I came down only when the dessert was being served, and had a share of that with some coffee. I was jeered and derided. You know how in community life we all are as disagree- able as we like, and still love each other. Did not I know the desserts were the most fatten- ing part of the meal? I was some authority on how to reduce, I was! In vain I told them that it did not matter 110 DIET AND HEALTH so long as my total caloric intake did not equal the number that I needed. It was not until some months after, when they saw that I was normal weight again^ that they began to realize I knew whereof I spoke. Then came our withdrawal f.rom Albania and release from duty. After months of canned goods came Paris with its famous dishes; Creme d'Isigny avec creme! Arti- chauts au beurre! Patisseries francaises! Oo lala! Again I said calories be dashed! I can reduce when I get home. I had no delusions now, you see. And now I am home trying to help raise the funds for the starving children of Central Europe, and explaining to my friends that while th-ere is a food shortage in Europe it is not because I was there; and that I am reduc- ing and the money that I can save will help keep a child from starving, and that they can do the same; that for every pang of hunger we feel we can have a double joy, that of knowing we are saving worse pangs in some little chil- dren, and that of knowing that for every pang we feel we lose a pound. A pang's a pound the world around we'll say. Every once in a while you hear that the THREE YEARS LATER 111 caloric theory has been exploded. There is no caloric "theory." Therefore none to ex- plode. Calories are simply units for meas- uring heat and energy and never wiU be ex- ploded any more than the yard or meter "theory" will be exploded. Foods must con- tain essential salts and the growth and health maintainii^ elements. These cannot be measured by calories. The quantity of heat or energy production but not the quality of vthe foods is measured in calories, land one must have a knowledge of the qualities also. No scientifically educated individual has ever thought otherwise. The chief objection to followirig the advice of the numerous laymen who write eat-and- grow-thin menus is that they advise the elim- ination of all fats, sugars and starches. They lose sight of the fact, or they do not know, that the obese individual — ^I dislike that term — ^will have to have a balanced diet even while reducing if he is to maintain his health. One will lose weight on these menus, but as very many can testify they lose their health also. One cannot live on an unbalanced diet for any length of time without becoming unbalanced also. And furthermore the over-weighter 112 DIET AND HEALTH will always have to diet more or less, and will have to have menus which he can continue to use. After normal weight is reached he will not have to be nearly so abstemious, hut the same dietetic errors which produced over- weight in the first place will produce it again. So he must know something of dietetics and he must have a balanced diet. Now I shall make out some balanced men- us, 1200 C's a day, being careful to include a large amount of the leafy vegetables and some milk or its products, the foods that McCollom caUs PROTECTIVE FOODS because they contain in a large measure the essential min- eral salts, and those vital elements he has called "Fat soluble A" and "Water soluble B" — others call vitamines — which he has proved to be so vital and necessary for growth in the young and the maiutenance of health in the adult. I shall also include 200-300 C's of protein. The leafy vegetables, cabbage, cauliflower, celery tops, lettuce, onion, Swiss chard, turnip tops, and other leaves employed as greens, water cress, etc., not only contain these vital elements, but they also exert a favorable in- fluence on sluggish bowels and kidneys. They are low in caloric value, hence are low in fat- THREE YEARS LATER 113 producing properties, and can be consumed with indiscretion, properly masticated. It is better while you are reducing to stay away from the dining table when you do not expect to eat. If you are rooming, get a tiny stemo outfit, some substitute or coffee, some canned or dry milk, some sugar if you use it, and you can make a hot drink in your room and be independent for yi)ur breakfast and your evening meal, when you decide some day to go without that. Do not take more than 100 calories for yoxir breakfast. That leaves you 1100 calories to be divided during the day if you go on a 1200 calorie schedule. I sug- gest the following distribution of the calories : Breakfast 100 C's. Lunch 350 " Tea .100 " Dinner 650 " You can reverse the dinner and lunch if you desire. If you do so then have your 100 calories I have allowed for tea time to take just before you retire. On a 1200 calorie schedule arranged as I have it you will not be hungry, I assure you. It will not be more than three or four days before your stomach will be shrunk and this amoimt I have allowed you. will almost seem like overeating! That 114 DIET AND HEALTH is the big idea. Shrink your stomach. Go on a fast or low calorie day for a day if neces- sary to get started. See page 81. I can safely say that any up and around adult will reduce on 1200 calories, for that will not supply the basal metaboHsm, i.e., the body's internal activities, such as the beating of the heart, respiration, digestion, excretion, etc., and some of the body's stored fat will be called upon to supply the deficiency. How much one will reduce depends on how many calories are actually needed for the internal and the external activities. See pages 26 and 27. It is not advisable to reduce too rapidly. See page ^5. Now you have 1200 calories a day to eat. Let us think of this in terms of money. You have a limited amount of money every day to spend for food. You must spend it judicious- ly and get the food you need and want. If you spend the most of it on one article you have that much less for other things. It is possi- ble that some days you will want to spend more than your allowance and you draw on your next day's supply. That will be all right if you remember that you have done so and will spend that much less the next day to THREE YEARS LATER 115 equalize your account. You must study to spend wisely and carefully so as to supply your needs, but you cannot spend more than you have without restitution and retribution. Here are the menus : BREAKFASTS 100 C. Each 1. Fruit 2 med. apples or 1 baked apple with 2 tsps. sugar or 1 lai^e orange or J^ lai^e grapeJEruit or ^ 1 small cup berries or J^ good sized cantaloupe or 2 med. figs or 5 primes 2. 1 cup coffee or cereal coffee. 1 tbsp. cream : . 50 C 2 small tsp. sugar ....... 50, C or 2 cups with cream alone or sugar alone Total 100 C 116 DIET AND HEALTH S. 10 ozs. skim milk hot or cold or 5 ozs. whole milk 100 C 4. 1 cup Qoffee clear 1 thia slice toast 75 C ^ pat butter ..25 C Total 100 C Note — ^The skim milk breakfasts and teas are most desiiv able because of the protein content. TEAS 100 C. Each See list for breakfasts. Also could have: 1. 1 cup tea with 1 tsp. sugar 1 slice lemon 25 C 3 soda crackers 75 C Total 100 C 2. 2 small plaia cookies tea no cream or sugar 100 C 3. 1 chocolate cream 1 cup tea or hot water no cream or sugar 100 C The following' combinations need not be followed arbitrarily. You may change them around if you desire. Look in the calorie lists for substitutes of the same classes of foods, if you do not like my combinations. If you don't care for the 100 C's at tea time you may have that much more for dinner. THREE YEARS LATER 117 1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. 10-minute exercise at least BREAKFAST Coffee or postum with cream or sugar or 10 ozs. skim milk (see list of breakfasts) . lOOC LUNCH 1 medium sized head lettuce J^lb 25 C 1 tbsp. mayoimaise 100 C 1 med. sweet pickle chopped for mayoimaise 25 C IJ/^ inch cube cream cheese melted or 3 ozs. cottage cheese 100 C 1 Toasted French roll (no but- ter) 100 C Total 350 C TEA 3 crackers with tea and 1 tsp. sugar and 1 slice lemon or 10 ozs. skim or buttermilk or 100 C. fruit (see list) 100 C 118 DIET AND HEALTH DINNER Creamed dried beef on toast Dried beef 4 thin slices 4x5.. 100 C Cut fine and crisped in frying pan with 3^ tbsp. butter 50 C 1 tbsp. flour browned with above 25 C Add 1 cup skim milk (7 ozs.) cook gently 70 C 245 C 2 slices crisp toast (pour above over) 200 C 1 large serving raw celery or raw cabbage 15 C 1 large baked apple with 1 tbspi. syrup 120 C 1 glass skim milk (7 oz.) 70 C Total 650 C Grand Total 1200 C 1200 C DAY ON ARISING 2 cups hot water, with a little lemon juice. 10-minute exercise at least BREAKFAST CoflFee or postum with cream or sugar or 10 ozs. skim milk (see list of break- fasts) 100 C THREE YEARS LATER 119 LUNCH Celery — eat tender leaves also 10-14 stalks 30 C Olives — 5 good sized ripe 100 C 1 small slice comJbread 100 C 12 ozs. skim milk or buttermilk 120 C Total 350 C TEA 3 crackers with tea with 1 tsp, sugar and 1 slice lemon or 10 ozs. skim milk or buttermilk or 100 C fruit (see list) 100 C DINNER Broiled halibut (or lean beef) steak 4-5 ozs. with lemon . . 150 C Lettuce (no oil) average serving 1 sUce whole wheat bread or roll 100 C J^ pat'butter ; 50 C Dessert 1-6 pie 350 C 1 cup clear postiun or coffee ... Total 650 C Grand Total 1200 C 1200 C DAY ON ARISmG 2 cups hot water with a little lemon juice. 10-minute exercise at least 120 DIET AND HEALTH BREAKFAST CoflPee or postum with cream or sugar or 10 ozs. skim milk (see Kst of break- fasts) 100 C LUNCH Combination salad Shredded lettuce 10 leaves ... 1 lai^e tomato 50 C 6 stalks chopped celery 15 C tender leaves included 3^ med. cucumber 15 C 1 med. grated carrot 20 C 100 C J^ tbsp. mayonnaise or oil ... . 50 C with vinegar or lemon 1 slice whole wheat bread 100 C 10 ozs. skim milk or buttermilk 100 C Total 350 C TEA 3 crackers with tea with 1 tsp. sugar and 1 slice lemon or 10 ozs. skim milk or buttermilk or 100 C fruit (see list) ., 100 C DINNER Croquettes of split peas or beans THREE YEARS LATER 121 3^ cup mashed beans or peas 3^ cup toast crumbs 1 tsp. cream or canned nailk made into croquettes and baked or broiled .225 C Stewed tomatoes 8 ozs. or 1 lai^e fresh tomato 50 C 1 slice bread or 5 small pretzels . 100 C 1 double serving lettuce or chopped cabbage or cauli- flower 15 C 1 slice leiiion, custard or squash pie, no top crust 260 C 1 cup clear coffee or postum .... Total 650 C Grand Total 1200 C 1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. 10-minute exercise at least BREAKFAST Coffee or postum with cream or sugar or f 10 ozs. skim milk (see list of breakfasts) 100 C LUNCH Fruit salad 1 large orange 100 C 1 average apple 50 C 1 small banana 100 C 122 DIET AND HEALTH 2 tbsps. lemon juice 10 C 2 small teasps. sugar 40 C 300 C Sprinkle with 1 tbsp. grapenuts 50 C Total 350 C TEA 3 crackers with tea with 1 tsp. sugar and 1 slice lemon or 10 ozs. skim milk or butteftnilk or 100 C. fruit (see list) 100 C DINNER 12 moderate sized oysters 100 C Dipped in 1 beaten egg and crumbs of 3 crackers ...... 150 C Fried gently in 1 tbsp. of bacon or other fat 125 C 375 C 2 small slices crisped bacon ... 50 C 1 small dish chow chow with lettuce 25 C 1 slice bread or its equivalent. . . 100 C }/i pat butter 50 C Dessert 1 medium baked apple with no sugar 50 C Total ..650C Grand Total 1200 C THREE YEARS LATER 123 1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. lO-minute exercise at least BREAKFAST Cofifee or postum with cream or sugar or 10 ozs. skim milk (see list of break- fasts) 100 C LUNCH 2 eggs 160 C fried gently in 1 tsp., bacon fat or butter 40 C or soft boiled or poached eggs with 1 slice crisped bacon. . .200 C 1 roll or 1 slice whole wheat bread 100 C Butter M pat 50 C Co£fee, postum or tea clear .... Total , ...350C TEA 3 crackers with tea with 1 tsp. sugar and 1 slice lemon or 10 ozs. skim milk or buttermilk or 100 C fruit (see list) 100 C 1^4 DIET AND HEALTH DINNER 2 toasted shredded wheat bis- cuits 200 C 2 glasses skim milk 150 C 1 dish stewed prunes 8 with 1 tbsp. syrup 200 C 10-12 peanuts 100 C Goffee, postum or tea clear C Total., 650 C Grand Total 1200 C 1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. 10-minute exercise at least BREAKFAST Coffee or postum with cream or sugar or 10 ozs. skim milk (see list of break- fasts) 100 C LUNCH 6 oz. cream soup, Potato, tomato, clam chow- der, etc. (use skim milk) 200 C Shredded cabbage, lettuces cel- ery or any greens — average helping practically C J^'tbsp. mayonnaise or oil or THREE YEARS LATER 125 1 tbsp. cream dressing 50 C 2 soda crackers 50 C 1 average apple 50 C Total 350 C TEA 3 crackers with tea with 1 tsp. sugar and 1 slice lemon or 10 ozs. skim 'milk or buttermilk or 100 C fruit (see list) 100 C 'DINNER Carrot and Cottage dieese salad (The Home Dietitian — Comstock) J^ cup groxmd carrots 1-6 cup chopped nuts 3 oz. cottage cheese J^ large lemon (juice of) . . . .250 C 8 ozs. consomme, no fat 30_C 4 crackers or 1 roll or slice bread 100 C J^ pat butter 50 C Average helping lettuce or other greens — ^no oil Dessert — gelatine puddrug, average serving 120 C Whipped cream 1 heaping tbsp.lOO C Coflfee or postum or tea clear. . Total 650 C Grand Total 1200 C 126 DIET AND HEALTH 1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. lO-minute exercise at least BREAKFAST Coffee or postum with cream or sugar or 10 ozs. skim milk (see list of break- fasts) 100 C LUNCH Baked beans if canned 3 h. tbsp., if home baked l}i '. 150 C Pickled beets 5 med. slices .... 25 C Large amount celery or lettuce or other green leaves 25 C 1 slice toasted Swedish health bread (made of oatmeal) or IroU 100 C 1 cup coffee or postum clear. . . C Medium apple 50 C Total 350 C TEA 3 crackers with tea with 1 tsp. sugar and 1 slice lemon or 10 ozs. skim milk or buttermilk or 100 C fruit (see list) 100 C THREE YEARS LATER 127 DINNER Cottage cheese omelet 2 med. eggs 160 C ■3 ozs. cottage cheese 100 C 1 tbsp. cream or condensed milk 50 C 310 C Salt to taste Bake or fry gently in J^ tbsp. fat 40 C (Can substitute 100 C chop- ped lean meat for cottage cheese) 1 smaJl head celery tender leaves and all 25 C 1 shce bread or equivalent 100 C Butter H pat 50 C 1 dish plain stewed tomatoes, squash, carrots, spinach or onions, etc 25 C 5 ahnonds or 5 peanuts or 2 lai^e walnuts 50 C 10 raisins 50 C Total 650 C Grand Total 1200 C Finished But Not Famished WEEKLY WEIGHT CHART Month fst Week 2nd Week 3rd Week 4th Week 5th Week « V ' TOTAL C. PER DAY Month Sun. Mon. Tues, Wed. Thur. Fri. Sat. - •