Proper Nutrition * X)D AND ITS RELA TO OUR BODY BY J. P. WOL BUFFALO, N, Y, PUBLISHES AND COPYRIGHTED BY TOE AOTHOK Glass Book. , Copyrights COPYRIGHT DEPOSm PROPER NUTRITION BY J. P. MOLS, N. D. Author of "The New Way to Health", "Constructive Mechanical Motions" The normal body is composed of elements harmoniously combined BUFFALO, N. Y. ^ V 1 m 10 •» ©CU65S1069 PROPER NUTRITION PREFACE Health and What It Needs Health is the normal process of all life functions in the organs of our body. What is necessary for the maintenance of that life process, (Health) ? The answer is air, light, water, action and rest. The human being has for- gotten how to regulate these life necessities accord- ing to quality and quantity, while the more fortunate lower animal has at least its instinct as a guide. Natural Science must, therefore, replace the missing instinct in us, as long as ignorance in diet is one of the causes of abnormal condition in our bodies. Some may ask, why is it if wrong supply is the cause of wrong function in our body, that this logical thought is overlooked and only the effect is recog- nized? Almost ninety per cent, of every hundred want to be given remedies rather than do their own thinking and learning the cause in order to remove it. If our grandfathers had their whiskey, meat and potatoes every day and our grandmothers lived to be ninety-four years old and drank six cups of coffee each day along with cake and pie, why should we condemn these foods and change our diets? These and like questions are asked not only by the laity but also by our so-called Health Students/ But the light regarding causes of disease is shin- ing brighter every day and with the improvement of hygienic conditions, we soon will learn to conquer diseases and upon realizing that wrong nutrition is 6 PROPER NUTRITION the cause of wrong function, whether it be in the human or any other machine we will at once become interested in the study of the relation of food to health. What Is the Medium of Nutrition? Blood is the only tissue food. We know that blood or the constituences in blood are not always the same. We know that the elements in the blood are not always sufficient to supply all the cells in our body. We know the specific weight of our blood is fluctuating*. Just how easily physical and chemical influences affect our blood is shown by its quick co- agulation. In all cases of disease disposition, we find as the cause wrong food supply or pathological, (wrong) food digestion. We can observe that out of rock, (lifeless stony matter), plant life develops in earth combined with water and air and under the electrical influences of sunlight and heat. Plants grow because the ether out of which the universe was created combines all elements to a structure. As ether itself is combustible, its presence in plant life makes the plant subject to combustion, in a larger degree, because part of the plant body which was composed of oxydized substances and act- ing as a scaffold always remains as a so-called ashes. Which Are the Elements Found in the Human Body ? In almost all plant structure, we find elements predominating such as calcium, natrium, calium, magnesia, iron and manganese combining with silica, chlorine, florine, phosphorus and sulphur. These are the elements which guarantee form to the animal as well as to the plant life. PROPER NUTRITION ? For illustration, if we take a dry leaf and light it, part of it will burn but the ashes will keep the form of a leaf. The same is true of the human body. A corpse will keep its shape for many years, which is proven when a casket containing the body of a person who has been dead for years, is opened. The natural structure remains but as soon as it is touched, the frame collapses to a dust pile. The combustible elements had decomposed, but the form giving ele- ments had kept the same form as they had main- tained in life. The animal body is directly or indirectly com- posed of plant substance and shares its combustibil- ity. Cows, chickens, geese, horses, sheep, elephants, all change their food (the vegetable substance) into the specific body material. For this reason the animal body has for its foundation, combustible sub- stance, besides about three-fourths per cent, water and upon these our existence rests, Strength and Health. Elimination and Chemical Changes in the Human System Our bodily substance through breathing is sub- ject to a process of chemical combustion. We must eliminate the products of combustion thru lungs, kidneys, bowels and skin. In order to keep our strength, we must replace what we con- sume during our mental and physical activities, at a time when we do not require strength, which time is during sleep. Since physiological chemistry teaches us that the final product of combustion of our bodily sub- 8 PROPER NUTRITION stance in the oxygen we breathe, is dehydrated am- monium carbonate (N 2 H 4 CO) to which the name urea has been given, as it was first discovered in urine (which removes the burnt constituents dis- solved in water from the circulation) . It is plain that this same urea, combined with combustible substances must form a basis of our tis- sues, and if continuously discharged through our kidneys, must be replaced through food, composed of the elements mentioned above, in order to keep our bodies normal. Consequently, the whole secret to keep energy and health lies in the proper nourishment. That is to say, our food must contain enough of the above twelve mineral elements, besides all nitrogenous hydrocarbons in a harmonious process, to rebuild our body substance which is subject to a continuous change. Incomplete Text Books This simple truth is not taught in our physi- ology. Our text books do not consider the mineral elements in our structure at all important. Our teaching of the composition of animal and plant life, that is carbon, oxygen, hydrogen and nitrogen are very incomplete. Not only should we combine the above twelve mineral elements with carbon and nitrogen, but their organic combination forms the most fundamental substance in our body and without them (the body frame forming elements) plant and animal growth is impossible. Nov/ we will find out what part the single min- eral elements play. We must comprehend that the MOPER NUTftlTlOlsr 9 lack of any of these must lead to physical and men- tal insufficiency. In other words, we must bring re- pair material to the parts from which the mineral elements have been consumed, if the human struc- ture is to keep its highest capability and maintain health. At present, according to statistics, the leading elements in the composition of our food are protein (nitrogenous food), carbohydrates (starches and su- gars), hydrocarbons (fats). What is the cause of the large increase of cases of Cancer, which in 1917 claimed 100,000 people; Tuberculosis, 110,285; Bright's Disease, 78,000; and Heart Disease, 115,337. Mineral Elements Are the Fundamentals of Life Our plant life raised in soil poor in minerals is underdeveloped and easily subject to decay. Why can't we raise fruit in our wonderful fruit belt, free from spots, like they do in the western part of our country in the lava soil, or in the valleys which are flooded every spring with the disintegrated stonemeal, washed down from the hills? If we carry the minerals away from the soil in the crops, we must replace them, otherwise the struc- ture of the new plant will be abnormal. Everybody should be able to see that if all twelve minerals are used every year and not re- placed, the soil will soon become deficient in them, as they cannot last forever. Usually after a crop which had short roots the farmer plows deep, the purpose is to bring the new earth (minerals) to the top. After a crop of pota- toes or corn has been planted, the soil is given a 10 PROPER NUTRITION rest in order to recuperate. Clover, especially al- falfa, is sown. Why? The roots penetrate as far down as eighteen feet and carry the minerals to the top. The farmer calls this giving the soil a rest, but the truth is, that the soil is restored to its equilib- rium. Farmers Should Know the Chemistry of the Soil We are trying to replace the minerals with po- tassium, phosphoric acid and nitrogen. But the fact holds true, that which is removed, must be re- placed if a normal structure is desired. For an example, suppose you break a window in your house, you must, in order to make the win- dow as it was before, repair it with the elements of which it was composed (glass). If the plaster falls from your walls or ceiling, you must replace it with plaster. If one brick should fall from your chimney, you cannot put two bricks in its place. Neither can you put glass in your chimney in place of brick or plaster in place of the glass in your window, nor glass in place of the plaster in your ceiling. If you have a defective part in your machine, you must replace it with a repaired or new part in order to have a perfect machine. So it is with our soil, plant and animal bodies. The farmer who boasts of the fine results he obtains from using stable manure, has results where the bedding of his cattle was composed largely of straw, which is rich in mineral elements, thereby bringing back some of the elements which were taken away in oats, wheat, barley and rye crops. Perhaps some of you will wonder what this has to do with us as individuals. I am not a farmer nor PROPER NUTRITION 11 am I in the agricultural business. But you and yours depend upon food and it is your duty to see whether or not your food receiyes right influences during its development and during its commercial handling, which is constructive or destructive. These illus- trations are used to show that all life is subject to the law of supply and demand. The elements which are necessary for the building of a plant are just as necessary for the ani- mal body, but what a plant is developed on is not sufficient for the human body. A plant requires no blood, only water, contrary to the human and animal bodies, as is the character of the nitrogenous food which does not contain enough mineral elements. The result is chemical decomposition of the blood and lymph protein. This is the cause of tubercular cattle. Food which comes from poor soil, lacking in minerals, does not contain a normal structure and therefore cannot make the right material (blood) for the cattle. Why Children Get Sick Our children whom we intend to raise on milk from wrongly fed cows succumb in their early life to all kinds of diseases, especially diphtheria. If the children are fed on milk, poor in lime and iron, which has been diluted about one-fourth water, we will produce a chemical decomposition of the lymph protein which brings a disease known as smallpox. The cause of tuberculosis is the excess of protein food eaten by the cattle, and which is insufficient on lime, iron, sodium, sulphur, etc. In our own hu- man society there is the same fault, an excess of protein food. 12 PROPER NUTRITION Our lungs are not the only organs which repre- sent abnormal development. Every organ which consumes energy, that is, breaks down cells and tis- sues, if they are not rebuilt with the necessary con- stituencies, is subject to abnormal conditions (dis- ease). Wrong Supply The lymphatic system of our bodies is like a railroad system with junctions, having many roads entering these junctions: no one can say where it begins or where it ends. The beginning is every- where as it should be, with an intermediate factor between blood material and nerve substance. Now then if the Lymphatics with their relay stations (the Lymphatic gland) have the important mission of draining from two million mouths (the lac- teals) the chyle for the purpose of supplying fresh material to the blood and nervous system, and to all parts of our bodies, it is easy to understand that an organ will never become diseased unless the nutri- tion is wrong. On the contrary, the result in many manifestations is that the organs lose their regular healthy combinations. Therefore, such symptoms as degeneration of liver, kidneys, uterus, ovaries, mammary glands, etc., can be traced back to the cause of WRONG SUPPLY. Confusing Advices by Scientists About Protein Food physiology has shown that our bodies need protein, fats, carbohydrates (starches and su- gars) and mineral salts for its repair and rebuild- ing material. Many have studied the chemical prob- lem of the building of our body, but they do not PROPER NUTRITION 13 seem to know how much protein the human body needs for its existence. About thirty years ago it was necessary to eat at least one hundred and thirty grams of protein in order to live. Then it came down to 120, 100, 80 and then Hirschfeld came down to 40 grams a day and proved that with such quantities people kept well. We know that carbohydrates act as fuel or heat or in other words as working material for our body. The fat, it is claimed, we can do without in case of emergency. The minerals are always placed last and in many cases are not even mentioned. In Anemia, it is claimed, there is a lack of iron. In the case of Rickets, the cause is lack of Calcium (lime). How long will it take for our professional men to see the protein folly? A person with diseased kidneys, can discharge large amounts of albumen. A sick person can be- come emaciated to the bone, but as long as the bone structure remains solid, the body in many cases builds up in a short time, without any food, theor- etically short on protein. Symptoms of Too Much Protein Why does the cow in the barn, fed on protein food become emaciated and when taken out into pas- ture, living on grass, get fat? Food rich in minerals gave her the concrete structure. It is to our body, as the mortar is to the brick. You can put one brick upon another and have a wall, but it has no resist- ance, for you can push it over. But as soon as you put a little binding material in between, the brick wall becomes solid. The same holds true in our body. Look at all our protein eaters, big bodies, but the only place where they have endurance is at 14 PROPER NUTRITION the table. In any other place of action you will find them in the audience. These are the men and women who are called the pictures of health and who fall over in the prime of life, and, without even a warn- ing signal, die. Angina Pectorus (choking of the heart) is the diagnosis in such cases, but protein oversupply and mineral undersupply would be a better diagnosis. It is indeed sad that we use our minds and thoughts for everything with the exception "Our Own Body." Science has conquered the depth of the ocean, thousands of feet up into the air, way down into the earth, the hottest as well as the coldest, the driest and most humid atmospheric influences of nature. But the diseases are increasing. The average life of our brothers and sisters is getting shorter each year. Why? Some tell us to eat only fruits and nuts, others tell us only vegetables and not meat. But what about the hunter living mostly on meat and exposed to all kind of weather? He is more alert than many of our vegetarians. Why is it that tuberculosis is increasing in our stock farms, the same as it is in- creasing in our human family? It certainly is not lack of sanitation, for the environments of many of the cattle could well be used as an example for many of our homes. No, it is in the cattle, the same as it is in the human, food fundamentals. Protein is what we need to break milk records with and milk and eggs are the cry for our patients. But, we must remember that protein is chemically composed of carbon, oxygen, hydrogen, nitrogen, phosphates and sulphates, six negative acid-producing elements. They are the cause of carbonic, phosporic, sulphuric, uric, oxolic and many other acids in our system. PROPER NUTRITION 15 Ammonia in Our Body is Formed Due to Insufficient Basic Minerals I must confess that it is not an easy problem for the professional man as well as the laity to make a proper combination of food on the confusing figures which our food scientists give out. A very eminent scientist comes to the conclusion that Clor is always combined with Kali or nitric and is almost exclu- sively discharged through the kidneys. So is phos- phorus and sulphur in our food almost completely combusted to phosphoric and sulphuric acids, and these acids before they are discharged through the bowels and kidneys, combine with inorganic bases and are neutralized . In a case where the organism is insufficiently supplied with inorganic bases, am- monia is formed as a self-help of the body and is used to neutralize the acids which are formed, as though food were brought into our organism. In many text books we find the formation of ammonia in our bodv, explained as an economic factor for the purpose of saving the inorganic basis. This is not so. The formation of ammonia first takes place after the insufficient amount of basis will cause poor neutralization of acid elements and improper com- bustion. The appearance of ammonia, is. therefore, less an indicator of an excess of acids than the in- sufficient amount of alkali which existed before the beginning of our life process, prepared for the life reactions in our organism. It has made fundamen- tals which require the most efficient uses of energy for thp best end products. As soon as we change these fundamentals we find waste of energy, poor oxidation, i. e., albumen to urea, carbon and water 16 PROPER NUTRITION cause hydrolitic splits which form ammonia, ammo- niac acid and indirectly are the cause of oxidation to uric acid. We can analyze these if we reduce the bases in our food. First we increase the uric acid in the urine, then ammoniac and finally the ammoniac- acids are increased. The conclusion is, that, if we feed the organism too much phosphorus, sulphur, chlor or in other words an insufficient amount of basic elements, the organism whether plant, animal or human will become sick. A lasting healthy food must contain sufficient inorganic basis with which the body is able to neu- tralize the acids which are formed in the organism. Therefore, in selecting food, it is necessary to con- sider acid-binding materials, whether positive, neu- tral or negative in character. The following table will explain our wrong system of food economy. We throw away the basic elements containing the acid splitting principles which are found in the outer leaves of the plant and eat the acid-producing elements which are found in the tender or inner part of the plant. For example — Green Kale in March — Bases Acids (positive) (negative) Outer leaves 24.01 22.67 Inner leaves 25.93 29.98 Butts 31.40 39.98 Asparagus- Heads 19.41 33.85 Stem 8.21 5.14 PROPER NUTRITION 17 The roots of fruits and all vegetables have a large amount of positive bases with but a few ex- ceptions. As vegetables turn to seed, the acid-producing element is increased, as the above illustration shows. (See also the table on green beans and peas.) Normal Food, Milk and Blood, Have More Acid-Splitting Than Acid-Producing Elements All normal blood contains a surplus of basic minerals, but all tests made on meat regardless from what class, showed a large surplus of acids (see food table). The same is true of eggs. The natural food of mammals, the milk, contains more basis than acids. The beast, the meat-eating animal, shows a surplus of acid which must be explained in the large amount of protein which the mother animal con- sumes. According to analysis, the human milk, a staple food for the body, contains about 15 to 30 per cent, per thousand more basic elements and the same per- centage seems to be necessary for adults. We find all dairy products rich in basis if they are poor in protein and fat and vice versa. Seed Food Is Acid-Producing All dry seed foods contain, due to their large amount of protein, a surplus of acid-producing ele- ments with the exception of carroway, chestnuts and acorns. Flour manufactured from cereals has more acid than basis, the same is true of bread and maca- roni. All edible roots show a surplus of basis, the foremost is the potato. Positive basic minerals, we 18 PROPER NUTRITION find in all vegetables with a few exception. Cauli- flower is positive, all legumes as long as they are young belong to the vegetable class and are positive in basic minerals (young peas and beans). But as soon as they turn into the reproducing elements (seeds) they become negative (surplus acid). Fruit is rich in basic minerals, an exception is the cranberry, which contains much sulphur and thus becomes negative. All nuts are negative, due to the large amount of protein and fat. The reader in considering food has one import- ant fact to contend with, and that is the use or the abuse of food while preparing or combining it. Raw food which cannot be digested, is, in many ways improved through cooking, in other cases it is denat- ured. Any browned fat is indigestible. Crusts if through baking are browned, are indigestible and in addition consume due waste energy to be eliminated, besides the disturbance it creates in the process of digestion. Combinations of phosphorus which could be used for the system, are, through cooking con- verted into useless phosphoric acid. Influence of Heat upon Food The value in cooking, is that it makes a tasteful and appetizing preparation and this is important be- cause it creates an appetite. The most easily di- gested food will lay like a brick in the stomach, if eaten against the will or without appetite. Most of the alkaline elements are dissolved from the vege- tables into the broth through the cooking process. While meat broth would give a surplus of acids, it would be rendered alkaline by cooking about 75 per cent, vegetables in it, PROPER NUTRITION 19 On the other hand, by cooking vegetables we dissolve the basic minerals in the broth, decreasing the percentage of bases and thereby making the vegetable rich in acid. This we can improve by using the broth instead of throwing it away. If it does not go well in today's meal, save it for tomorrow. Cooked-out vegetables are not much more than woody fibre or empty cells, and through the cooking- out process, we convert them from a useful into a damaging factor. Steam or fireless cooking or bak- ing are best for those who cannot enjoy the vege- tables in salad form, the natural or raw state. Stable Manure a Damaging Factor Another damaging factor is the influence upon our vegetables in our gardens or fields, of stable manure (deteriorating elements) which when eaten cause gases in many cases. The over-stimulation of the soil with ammonia sulphate and super-phospate, should be condemned, because the fast growing process of the plant will not allow the liquification and assimilation of min- eral matter from the soil into the plant cells. The result is a negative mineral-containing vegetable, rich in phosphate, sulphate and chlor and little or no basis composed of potash, sodium, calcium, mag- nesia and iron oxide. This can be seen in the quick deterioration of the plant, after it is separated from the earth. The vegetable men can tell by the plant, which was grown in the hot house and which out of doors. Which had the natural and which had the stimulating influences. Another form of destruc- tion is the bleaching process with sulphur on dried fruits, and in canned goods the addition of salicylic 20 PROPER NUTRITION acid which is used for commercial benefit. The ad- dition of water which the vegetable takes in through cooking makes it about 20 per cent, less positive in minerals than the raw vegetable. Mineral Elements Positive, Protein Negative Could it be possible that the mineral elements are more positive than the protein? Not only is the human family suffering from the protein theory but also the animal and plant life. Many patients come to my office who have been advised by their phys- icians to take about 70 per cent, of their meal com- posed of protein, while all analyses of blood (the only standard food) show from one-fifth to one-sixth per cent, of protein. The close analysis of mothers' milk shows only 1.9 protein and this is not only a food which repairs and rebuilds as is needed for the grown body, but also builds new cells and tissues in the growing body. Healthy bodies are fed sick, the sick ones are fed to death with an excess of protein. The plants are fed with nitrogenous fertilizer which stimulated the plant upward. In analyzing the plant, phosphoric acid and potash were found as the main factor and consequently they were the most important factor when it came to select the nutrition for the plant. What is the result? In diseased plants we find one parasite after an- other eats the chemically wrong combined plant be- cause the abnormal condition in a plant is the best place for the disease germ to thrive. Identically the same as we have epidemics in the wrongly fed hu- man family, we have them in the wrongly nourished plants. In the one catarrh, ulcer, tuberculosis and PROPER NUTRITION 21 cancer, in the other, potato plagues and other plant diseases. What is missing? Mineral elements. How can we make bone without phosphorus and carbonate of lime? What does iron mean to our blood corpuscles? What is the blood serum without sodium phosphate and sodium carbonate? Is it not a fact that sulphur makes our protein elements what they are in our organism. Without phosphorus we cannot have Lecithine which is one of the main elements in our brain. Food Requirements Differ in Human and Animal Characters as Well as in Atmosphere How much our bodies need of these elements after they have been filtrated through the influences of sunlight and oxygen, depends upon the different functions and atmospheric influences. One child takes one quart of milk as an aver- age and a second takes one quart and one-half, both keep well. If the first child were forced to take the amount the second child takes, he would become ill due to over-feeding, and so it is with adults. Some eat enough food to satisfy two or three of a moder- ate type and apparently seem to be well. It is not what we eat that keeps us alive, but what we DIGEST. Many children and adults are fed sick by living according to specific regulations, which is wrong. When must we eat? Natural or physiologi- cal hunger is the only natural call when our diges- tive apparatus is ready to receive food. It is unrea- sonable to force a child to eat at the table when either lunch or dinner is served, when it already has had its hunger satisfied by following the instincts 22 PROPER NUTRITION in eating the food before mother has cooked it, for instance, the raw carrot, potato or the core of the cabbage (which mother generally throws away) and thereby getting the lime, magnesia, iron and soda before the vegetables were cooked out. Do Not Eat to Live People living in the mountains eat about one- fifth of the food which people eat who live in cities. Of course, they don't suffer from obesity (fatty de- posits). They don't choke up their organs with morbid deposits and then have them cut out. They eat to live, hence their endurance and long life. During my travel to Europe in 1920, I saw young men and girls walking to physical contests over mountains for hours and all they lived on was war bread made from dry beans, oats, straw and leaves from herbs that they had plucked while go- ing along the road. They sang on their way to the contest and sang going home at about twelve o'clock at night, and all this on what little nutrition they had. Try to get a person who lives to eat, to sing a song or take a long walk through the hills, after their meal, you will find the answer a shout of wel- come response. Why? Singing and walking, espe- cially over the hills, consumes energy, and in the case of the above-mentioned person, the digestive organs consume for their function all the blood the system is able to spare. The brain becomes anemic, hence the reason for falling to sleep after meals, when they try to read a newspaper whose headlines are enough to wake up any half-normal person. We are not living on what we eat, but on what we DIGEST. PROPER NUTRITION 23 How many normal bodies do we find in the human family? Up to twenty-five or thirty years some are able to keep their reserve energy in the normal forms, but then they either turn into fatty deposits or emaciation, decaying of teeth, cold hands and feet, headaches, pains in the back, etc. A well- built body, full of pep, is a rarity after forty. Much destruction is caused from eating food too hot, and thus harming the teeth and the lining of the alimentary canal. One-third of our food is what we need to keep our bodies normal and the other two- thirds, we waste, to make our bodies abnormal. We are spending too much time and money to make our animals perfect, we learn by experiment through proper food and care how beautifully their bodies develop, but we never give a thought to apply the same to our body. The human body is the most ab- normal, of any living species whether plant or ani- mal. The result is mental and physical degenera- tion. What a Beautiful Body Needs A beautiful body is the result of a harmonious design (right thought) , proper material (food) and constructive mechanical influences upon them, right digestion, or in other words, what you think you look, what you look you do, what you do you are. What was the terrible war but wrong thinking, the result of wrong living? We keep on building larger hospitals for the sake of health. Insanity is increas- ing and the growing records of criminals certainly are not giving us the satisfaction that we are making a heaven about us. 24 PROPER NUTRITION The ideally beautiful man and woman, meaning inner and outer harmony, are but a vague vision. Our society cannot enjoy art, common sense, philoso- phy or constructive thinking. This is proof that our selection of food, also its combination is wrong. Proper food would yield correct action, that we must decrease the heavy protein supply and increase the leafy and underground vegetables, also salads and especially fruit in our menus. Of course, the excuse in many cases is, vegetables and fruit make us sick. It is not the natural food but the sickly conditions upon which the food with neutralizing elements act, as a cleansing process, and in many cases it is the fault of the so-called domestic science (cook). The most important action for our mothers is, for them to see that the food for their children is proper, nat- ural and in the right combination. Salads made from fruit, leafy vegetables, red and white cabbage, etc., are easib digested, espe- cially if they are not prepared with vinegar. The bloating of our stomachs and intestines are caused by pathological fermentation (improper digestion). This will take place in most cases when the foods have lost their basic minerals — sodium, lime, mag- nesia, iron and potash, or are mixed with wrong combinations or are cooked out and thereby increase the acid-producing carbon, phosphorus and sulphuric acid. This is the same as taking the mortar (binding material) away from the bricks when building a house. It is the minerals in the fruit and vegetables which neutralize the acid-producing elements. The acid reaction of the stomach has very little chance to act on food such as leafy vegetables which are rich PROPER NUTRITION 25 in basic minerals, such as the gastric juices in mam- mals prove. Importance of Conscientious Food Mechanics (Cooks) Another bad factor is the large doses of table salt with which we try to replace the very important organic salt which has been cooked out. We can lessen the bloating influences if we prepare the vege- table in such a way, that the minerals are not lost, such as steaming or with a tireless cooker. Use the heat to soften the vegetables, cutting them or grind- ing so that the heat can easily penetrate, 15-20 min- utes afterward adding the proper dressings. In order to eliminate the strong odor from cer- tain vegetables, place them in hot water from five to ten minutes and in this short space of time the minerals will not have had time to be dissolved from the cells into the water. It is the slow heating and boiling process which causes the elimination of the mineral salts. Potatoes lose 28 per cent, of their minerals in boiling and seven per cent, in baking, spinach dis- solves 16 per cent, of its minerals in the water in which it was cooked, according to Dr. Koenig, one of the best European authorities on food chemistry. This shows that a very conscientious mechanic is needed to handle the material for our body (food). All we need is three to four grams of table salt instead of 20 to 30 grams as we use in the average home. 26 PROPER NUTRITION Too Much Food, as Well as Wrong Combinations Mean Wasting Body Energy Foods even if they are nutritious for our body should not be eaten in excess. Salads, fruits and nuts should be eaten as a meal and not as is usually done, eaten with meals in addition to meats, pota- toes, bread, tea and coif ee. The above will not only give us sufficient food but it will also save the energy spent on the exces- sive food, which we can use to eliminate chronic morbid deposits. I don't wish to take away all the food which you particularly liked or that you craved for, but if they are acid-producing use them sparingly, as a side dish, and not as your main nu- trition. When you are in a normal condition, as long as you keep 51 per cent, of the basic minerals, you may take 49 per cent, of the acid-producing and still keep the equilibrium in favor of health. For instance, if you make a meal of peas, beans or lentils which have a large amount of vegetable protein, you may produce digestive disturbances, due to the acid-producing protein. This can be pre- vented if you take vegetable or fruit salads in such proportions so that the basic minerals in them are sufficient to neutralize the acid-forming elements. Another bad practice is the use of vinegar which is the cause of many digestive disturbances, while the vegetable acids, such as lemon juice, will promote digestion. If, for instance, you prepare a cucumber salad using vinegar, you may create diges- tive disturbances which will last for days, if you prepare with lemon juice or olive oil, even a sick person can digest it, if properly chewed. PROPER NUTRITION 27 Nervous indigestion will not show as much gas when soups and meat are eaten, but the excess of acids in the system which is cause of semi-paralyzed bowels, is not removed until you bring the basic min- erals, through proper food into your system. A lit- tle mechanical assistance, such as packs, massage, etc., will soon bring the nervous system its equilib- rium again, especially if the food contains the proper elements, given in proportion to the energy in the digestive organs and is properly digested. The nu- trition is finally brought through the blood stream to the nerves which hitherto had been withheld. The study of the fundamental base of life is an honor to any human being because it is to the key to physical, moral and intellectual health. Of course, we must overcome much prejudice for many mistakes are made by those who undertake radical changes, such as are made from the animal to the vegetable protein (the meat eater to the vegetarian) . Who Lives the Best, the Natural or the Unnatural Eater? The grass and vegetable-eating animals are well, have elasticity and endurance and are the strongest of all species. The berry-eating bird is very much alert because of the meatless diet. The poor bird in the cage, fed on seeds rich in protein, suffers bodily and finally dies of mineral starvation, because human ignorance deprives him of the min- eral-containing greens. We find also, that the hu- man being who favors the fruits and vegetables and eats cereals, legumes, nuts and meat, keep well, while those who reverse the process get sick because of excess protein as sure as their human brother who 28 PROPER NUTRITION lives exclusively on meat, bread, potatoes, coffee and tea. To prove this examine the average traveling salesman with his chronic stomach, in the hotel or restaurant, he starts with a drink of ice water fol- lowed by a plate of soup with white bread, then an- other drink of water to quench his thirst, then two kinds of meat with potatoes and white bread, washed down with ice water. The salad and fruit he leaves untouched, because it forms acid in his stomach ac- cording to his theory. He smokes a cigarette or cigar while waiting for his coffee, which is poured over the acid producing combination, and then probably finishes with a dish of ice cream. If you have a robust body to begin with, in about ten or fifteen years of such meals, you will be a chronic dispeptic in spite of all your reserve en- ergy. Symptoms of high blood pressure, abnormal conditions of the heart making their appearance, uric acid deposits, arterios sclerosis (hardening of the arteries) and many more. Drinking of Water Instead of these life-shortening influences, we should take fruit in the morning, vegetables for din- ner, the principle food should be green vegetables and salad with fruit as a dessert. Everything else should be taken as a side dish. No flushing with ice water or any other fluids, because they will dilute or wash away the chemicals which must penetrate into the food in order to separate the useful from the useless. And here I would like to say a few words to the water drinker. If the natural filtrated water has PROPER NUTRITION 29 been poured from the natural vegetables after cook- ing and has lowered the percentage necessary for the body (78 per cent.) it must be replaced. But anyone who eats fruits and vegetables that have nat- ural fluids, which have been nitrated through the influences of sunlight and oxygen, get all the liquid they need, about 85 per cent*, and do not have to follow the advice of drinking with and after meals. Why We Should Eat Our Smallest Meal at Night After the daily activities our bodies are in a state of physiological enervation and morbid incum- berance. In a tired body the blood supply is sluggish; loaded with waste matter; acting like a mud stream instead of a blood stream. The capillaries are semi- paralyzed. The pulse is increased. The tempera- ture of the blood is higher. The secretions are re- duced. The blood is loaded with carbon dioxide. Such a body had very little reactive power, and as such, is not supplied with energy enough to manu- facture sufficient chemicals for the digestive glands, which are needed for the separation of the useful from the useless elements in food. In other words, for the support of physiological digestion. No animal will eat when exhausted, except the human being. Our system of eating the biggest meal when we are lowest in energy is wrong. Sunset is the natural signal to stop using energy in the external parts of our body. It is the time to rest the conscious mind and to begin operating the sub-conscious mind upon the internal parts for re- pairing and rebuilding what has been used up dur- ing mental and physical activities, 30 PROPER NUTRITION Our push-button system has not promoted our physiological function but it has greatly contributed to our bodies' enervation by supporting unnatural life. I have tried to give combinations of food in the following menus as they should be combined in or- der to show how psychological influences upon the digestive glands can be produced through artistic decoration and combination of many colors. That part of preparation I will leave to the skill of our domestic scientists. Too many of our mothers do not know the ne- cessities for their young ones. No natural animal will trust anybody with the care of their brood. The result is they live and grow. But the mortality of our children is increasing. If our mothers will go back to nature, learn nat- ural methods and then with natural influences our children and the race will become natural. PROPER NUTRITION 31 BREAKFAST Grapefruit and Figs Oatmeal January 1st DINNER Spinach Soup Spinach Cauliflower Endive and Beet Salad Potatoes Baked Apple Cream SUPPER Corn Muffins Fruit Salad Cream January 2nd BREAKFAST DINNER Tomato Soup Orange Juice stewed Yellow Prunes, Apricots iurnl P Cornmeal ^ e * tu ? e T> S * 1 ? d Baked Potatoes Fruit SUPPER Rice with Apples or Raisins Milk January 3rd BREAKFAST Sliced Orange Rolled Oats and Figs Milk DINNER 1/2 Grapefruit Squash Spinach Lettuce Salad Baked Potato Fruit SUPPER Milk Cottage Cheese Raisins, Nuts Wheat Muffins 32 PROPER NUTRITION BREAKFAST Grapefruit Dates, Apples Nuts (2 oz.) January 4th DINNER Vegetable Soup (thick) Brussels Sprouts Endive and Beet Salad Potatoes Fruit SUPPER Fruit Salad Muffins and Butter BREAKFAST Orange Oatmeal, Milk January 5th DINNER Grapefruit Bean Soup Lettuce Salad Fruit SUPPER Baked Apples Cream Barley Muffins BREAKFAST Grapefruit Prunes, Apricots OatmeaJ January 6th DINNER SUPPER Vegetable Soup (thick) Baked Apples Endive and Beet Raisins Salad Rice, Milk Fruit PROPER NUTRITION January 7th 33 BREAKFAST Orange Cream of Wheat Milk DINNER Tomato Soup Peas, Carrots Celery Salad Apple Potatoes Fruit SUPPER Cottage Cheese Watercress May'se Dressing Baked Potatoes BREAKFAST Grapefruit Rolled Oats January 8th DINNER Pea Soup (thick) Lettuce Salad Fruit SUPPER Fruit Salad Cream Muffins January 9th BREAKFAST DINNER Spinach Soup Spinach Orange Yellow Turnip Rolled Oats Stewed Milk Endive and Beet Salad Fruit SUPPER Rice Apples Raisins Milk 34 PROPER NUTRITION BREAKFAST Orange Puffed Rice with Milk January 10th DINNER 1/2 Grapefruit Bean Soup Apple and Cel- ery Salad Fruit SUPPER Cottage Cheese on Apples, Rai- sins, Lemon Corn Muffins BREAKFAST Orange Oatmeal, Milk January 11th DINNER Tomato Soup Spinach or Cauliflower SUPPER Watercress ™ ■.. , t-, , Baked Apple Salad* Wheat Mufflns Rice or Potatoes Fruit BREAKFAST Grapefruit Figs Cream of Wheat Milk January 12th DINNER Lima Beans Squash Lettuce Salad Fruit SUPPER Baked Apple Honey, Nuts Cream Barley Muffins BREAKFAST Orange Oatmeal, Milk PROPER NUTRITION January 13th DINNER 1/2 Grapefruit Creamed Carrots Mashed Potatoes Endive and Beet Salad Baked Apples Cream 35 SUPPER Poached Egg on Toast Fruit Salad BREAKFAST Grapefruit Prunes, Apricots or Bananas, Nuts January 14th DINNER Vegetable (thick) Lettuce Salad Kale Baked Potato Fruit Soup SUPPER Cottage Cheese Watercress Muffins BREAKFAST Orange Juice Cornmeal, Milk January 15th DINNER SUPPER Spinach Soup Spinach Fruit Salad Squash Whipped Cream Endive and Beet Whole Wheat Salad Muffins Fruit 36 BREAKFAST Grapefruit Rolled Oats Milk PROPER NUTRITION January 16th DINNER SUPPER Barley Soup Cold Slaw Salad Rice (Cabbage) Mi jk Fruit Apples with BREAKFAST Orange Oatmeal Milk January 17th DINNER Pea Soup (thick) Apple, Lettuce and Celery Salad Fruit SUPPER Cottage Cheese Watercress Corn Muffins BREAKFAST Grapefruit Figs Nuts January 18th DINNER Vegetable Soup (thick) Green Beans Squash Endive and Beet Salad Fruit SUPPER Rolled Oats Fruit BREAKFAST PROPER NUTRITION January 19th Orange Juice Cream of Wheat 37 DINNER Celery Soup Creamed Brus- sels Sprouts White Turnip Lettuce, Celery and Apple Salad Fruit SUPPER Apples with Rice Milk BREAKFAST Grapefruit Prunes Cornmeal January 20th DINNER SUPPER V2 Grapefruit Apple, Lettuce Baked Beans and Celery Spinach Salad Lettuce and To- Poached Egg mato Salad on Toast Apple Sauce Raisins Glass of Milk BREAKFAST Orange Juice Rolled Oats and Oysters January 21st DINNER V2 Grapefruit Rice Soup Vegetable SUPPER Watercress, Cel- ery and Apple Salad Milk Endive and Beet Barley Muffins Salad Glass of Milk Fruit 38 BREAKFAST Orange Juice Oatmeal, Milk PROPER NUTRITION January 22nd DINNER Spinach Soup Spinach Squash Lettuce Salad Fruit SUPPER Fruit Salad Cream Whole Wheat Muffins BREAKFAST Grapefruit Prunes, Apricots Cream of Wheat January 23rd DINNER V2 Grapefruit Pea Soup (thick) Cabbage Salad Fruit SUPPER Rice, Apples, Raisins, Milk BREAKFAST Orange Juice Cornmeal, Milk January 24th DINNER SUPPER Vegetable Soup (thick) Cottage Cheese Lettuce, Celery Watercress and Apple Salad Muffins Sweet Potatoes Fruit PROPER NUTRITION January 25th BREAKFAST Grapefruit Banana, Apple Nuts (1 oz.) DINNER SUPPER Celery Soup Stewed Yellow Turnip Rolled Oats Endive and Beet Fruit Salad Apple Sauce Raisins BREAKFAST Orange, Figs Nuts (1 oz.) January 26th DINNER i/2 Grapefruit Lima Beans Squash Lettuce, Celery and Apple Salad Fruit SUPPER Baked Apples Cream Whole Wheat Muffins BREAKFAST January 27th DINNER Vegetable Soup 1/2 Grapefruit (thick) Prunes, Apricots Lettuce Salad Cream of Wheat Sweet Potatoes Fruit SUPPER Cottage Cheese on Apples Corn Muffins 40 BREAKFAST Orange Rolled Oats Milk PROPER NUTRITION January 28th DINNER Potato Soup Creamed Peas Creamed Carrots Endive and Beet Salad Fruit SUPPER Rice Apple Raisins Milk BREAKFAST January 29th DINNER SUPPER Glass of Orange ble Broth Juice % Grapefruit Soup ofVegeta- Fruit Salad Cream Cornmeal, Milk Spinach or Cauliflower Lettuce Salad Fruit Whole Wheat Muffins BREAKFAST January 30th DINNER SUPPER i/2 Grapefruit Bean Soup Grapefruit (thick > Prunes, Apricots Endive and Beet Fruit Salad Apple Sauce Raisins Rolled Oats PROPER NUTRITION January 31st 41 BREAKFAST Orange Juice Figs, Apples Nuts (2 oz.) or Oatmeal, Milk DINNER SUPPER Vegetable Soup (thick) Apples and Rice Lettuce, Celery Milk and Apple Salad Barley Muffins Fruit BREAKFAST Grapefruit Rolled Oats Milk February 1st DINNER Brussels Sprouts Stewed Yellow Turnips Endive and Beet Salad Baked Apple SUPPER Cottage Cheese on Apples, Rai sins, Lemon Corn Muffins BREAKFAST Orange Juice Figs Cornmeal, Milk February 2nd DINNER Celery Soup Squash Cabbage and Nut Salad Sweet Potatoes Apple Sauce SUPPER Fruit Salad Cream Cornmeal Muffins 42 PROPER NUTRITION February 3rd BREAKFAST DINNER SUPPER V2 Grapefruit Grapefruit Lima Beans Rolled Oats Oatmeal Spinach Fruit Milk Endive and Beet Salad Fruit BREAKFAST Orange Cornmeal Milk February 4th SUPPER DINNER Tomato Soup Kale Baked Apples Creamed Yellow Cream Turnips Whole Wheat Iceberg Lettuce Muffins Salad Butter Fruit February 5th BREAKFAST DINNER Soup of Veget- able Broth Grapefruit Juice Spinach or Cauli- Cream of Wheat flower Mllk Baked Potatoes Lettuce and Fruit Salad SUPPER Fruit Salad Muffins BREAKFAST Orange Rolled Oats Milk PROPER NUTRITION February 6th 43 DINNER 1/2 Grapefruit Peas, Carrots and Parsley Creamed Apple and Cel- ery Salad Fruit SUPPER Cottage Cheese Corn Muffins Baked Apples Milk BREAKFAST Grapefruit Prunes, Apricots Cornmeal, Milk February 7th DINNER Barley Soup (thick) Curly Cabbage Creamed Endive and Beet Salad Fruit SUPPER Watercress Poached Egg Toast BREAKFAST Orange Juice Oatmeal, Milk February 8th DINNER SUPPER Vegetable Soup Apples Parsnips Raisins Lettuce Salad Rice Fruit Milk 44 BREAKFAST Grapefruit Prunes or Figs Apricots Cornmeal, Milk PROPER NUTRITION February 9th DINNER Stewed Yellow Turnips Iceberg Lettuce or Beet Salad Fruit SUPPER Fruit Salad Barlev Muffins Glass of Milk BREAKFAST Orange Juice Rolled Oats Milk February 10th DINNER V 2 Grapefruit Peas and Carrots Creamed Endive and Beet Salad Baked Potato Apple Sauce Raisins SUPPER Watercress Poached Egg Toast Glass of Milk BREAKFAST Orange Juice Prunes Cream of Wheat February 11th DINNER V2 Grapefruit Vegetable Soup (thick) Iceberg Lettuce Salad Fruit SUPPER Rice and Milk Apples and Milk Raisins and Milk PROPER NUTRITION 45 BREAKFAST Orange Juice Long Walk February 12th DINNER 1/2 Grapefruit Spinach or Cauli- flower, Baked Potatoes Lettuce or Celery Salad Fruit SUPPER Fruit Salad Barley Muffins BREAKFAST February 13th DINNER 1/2 Grapefruit Orange Juice Lima Beans Figs Parsnips Nuts (1 oz.) or Iceberg Lettuce Cereal and Milk or Beet Salad Baked Apple SUPPER Watercress Whole Wheat Muffins Glass of Milk BREAKFAST Orange Juice Oatmeal Milk February 14th DINNER Cauliflower Stewed White Turnips Lettuce or Celery Salad Fruit SUPPER Rice Apples Raisins Milk 46 BREAKFAST Orange Juice Figs Cornmeal, Milk PROPER NUTRITION February 15th DINNER 1/2 Grapefruit Vegetable Soup (thick) Cabbage, Nut or Grated Carrot Salad , Fruit SUPPER Watercress or Celery Salad Milk Muffins BREAKFAST Orange Juice Rolled Oats February 16th DINNER 1/2 Grapefruit Pea Soup (thick) Iceberg Lettuce Salad Beet Salad Fruit SUPPER Fruit Salad Cream Barley Muffins BREAKFAST Orange, Figs Banana, Nuts (1 oz) or But- tered Toast (Walnut Bread) February 17th DINNER !/i Grapefruit Lima Beans Vegetable Oysters Lettuce or Celery Salad Baked Apple Cream SUPPER Watercress Poached Eggs Toast Glass of Milk BREAKFAST Orange Rolled Oats Milk PROPER NUTRITION February 18th 47 DINNER 1/2 Grapefruit Vegetable Soup (thick) Iceberg Lettuce and Beet Salad Salad Fruit SUPPER Rice Apples Raisins Milk BREAKFAST Orange, Figs Oatmeal, Milk February 19th DINNER V2 Grapefruit Spinach or Brussel Sprouts Baked Potato Lettuce or Celery Salad Fruit SUPPER Fruit Salad Cream Barley Muffins BREAKFAST Orange Juice Cornmeal, Milk February 20th DINNER 1/2 Grapefruit Celery Soup Green Beans Squash Iceberg Lettuce Apple Sauce Raisins SUPPER Watersress, Apple or Celery Salad Corn Muffins 48 BREAKFAST Orange, Prunes Apricots or' Cream of Wheat PROPER NUTRITION February 21st DINNER SUPPER 1/2 Grapefruit Cottage Cheese Creamed Carrots Apples , Cabbage Salad Barley Muffins Baked Potato Fruit BREAKFAST Orange Oatmeal Milk February 22nd DINNER Spinach Soup Spinach Stewed Yellow Turnip , Iceberg Lettuce or Beet Salad Fruit SUPPER Apples and milk or Rice and Milk BREAKFAST Orange Apricots or Banana Nuts (1 oz.) or Buttered Whole Wheat Toast , February 23rd DINNER V% Grapefruit Lima Beans Oyster Plant Lettuce or Celery Salad Fruit SUPPER Watercress Poached Eggs Toast Baked Apples Cream PROPER NUTRITION 49 BREAKFAST Orange Juice Rolled Oats Milk February 24th DINNER V2 Grapefruit Cauliflower Squash Iceberg Lettuce and Beet Salad Potatoes Apple Sauce Raisins SUPPER Rice Apples Raisins Milk BREAKFAST Orange Juice Prunes, Banana Nuts (1 oz.) or Buttered Toast February 25th DINNER V2 Grapefruit Vegetable Soup (thick) Lettuce and Celery Salad Baked Potatoes Fruit SUPPER Watercress Whole Wheat Muffins Milk BREAKFAST Orange Juice Oatmeal, Milk February 26th DINNER SUPPER Spinach Soup Spinach Fruit Salad Creamed Carrots Q ream Iceburg Lettuce Barley Muffins and Beet Salad Fruit 50 PROPER NUTRITION BREAKFAST Orange Juice Banana, Apple Nuts (1 oz.) or Buttered Toast February 27th DINNER i/ 2 Grapefruit Lentil Soup (thick) Lettuce and Celery Salad Fruit SUPPER Watercress Eggs on Toast Glass of Milk BREAKFAST Orange Juice Oatmeal Milk February 28th DINNER Curly Cabbage Stewed White Turnip Iceburg Lettuce and Beet Salad Baked Apples Cream SUPPER Rice Apples Raisins Milk BREAKFAST Orange Rolled Oats Milk March 1st DINNER V2 Grapefruit Pea Soup (thick) Iceberg Lettuce and Fruit Salad Fruit SUPPER Watercress Celery Baked Potatoes PROPER NUTRITION March 2nd BREAKFAST DINNER su Orange, Prunes Apricots, Banana or Buttered Toast Vegetable Soup (thick) Endive and Beet Salad Baked Potatoes Rice Apples Raisins Milk 51 Fruit March 3rd BREAKFAST Orange Juice Cornmeal, Milk DINNER i/ 2 Grapefruit Lima Beans Creamed Carrots Lettuce and Celery Salad Apple Sauce SUPPER Cottage Cheese with Nuts and Apples Muffins BREAKFAST Orange, Figs Apple, Nuts (1 oz.) or Buttered Toast March 4th DINNER Spinach Soup Spinach Vegetable Oysters Iceburg Lettuce Salad , Fruit SUPPER Fruit Salad Muffins BREAKFAST Orange Oatmeal, Milk PROPER NUTRITION March 5th DINNER SUPPER i/2 Grapefruit Kale Watercress Creamed Onions Poached Eggs on Lettuce, Celery Toast or Apple Salad Glass of Milk Fruit BREAKFAST Orange Cereal March 6th DINNER Cauliflower Stewed White Turnip Iceberg Lettuce Salad Fruit SUPPER Rice Fruit Milk BREAKFAST Orange Juice 1 Banana, Figs Nuts (1 oz.) or Buttered Toast March 7th DINNER Spinach Soup Spinach Squash Lettuce and Celery Salad Fruit SUPPER Cottage Cheese on Apples Corn Muffins PROPER NUTRITION 53 BREAKFAST Orange Juice Figs Cream of Wheat Milk March 8th DINNER V2 Grapefruit Lima Beans Carrots Iceberg Lettuce and Beet Salad Apple Sauce Raisins SUPPER Watercress Poached Eggs on Toast BREAKFAST Orange Prunes, Apricots Baked Potato March 9th DINNER Vegetable Soup (thick) Rolled Oats Cabbage Salad Fruit SUPPER Fruit Salad Whole Wheat Muffins BREAKFAST Orange Juice 1 Banana Nuts (1 oz.) or Buttered Toast March 10th DINNER V2 Grapefruit Pea Soup (thick) Oyster Plant Lettuce and Celery Salad Baked Apple SUPPER Watercress Celery Apple Salad Baked Potatoes 54 PROPER NUTRITION March 11th BREAKFAST DINNER SUPPER 14 Grapefruit Green Beans Cup of Sage Tea Squash Honey Iceberg Lettuce Salad Fruit Salad Corn Muffins Glass of Milk Fruit March 12th BREAKFAST DINNER SUPPER Orange 1 Banana, Figs Nuts (1 oz.) or Buttered Toast Celery Soup Brussel Sprouts Stewed White Turnips Lettuce and Celery Salad Fruit March 13th Rice Apples Raisins Milk BREAKFAST DINNER SUPPER V2 Grapefruit Spinach Cup of Herb Tea Squash Honey Iceberg Lettuce and Beet Salad Watercress Celery and Apple Salad Whole Wheat Muffins Fruit Glass of Milk BREAKFAST Orange, Figs Nuts (1 oz.) or Buttered Toast PROPER NUTRITION March 14th DINNER Vegetable Soup (thick) Cabbage Salad Baked Potato Fruit 55 SUPPER Cottage Cheese on Nuts and Apples , Muffins BREAKFAST March 15th DINNER i/ 2 Grapefruit Kale , Stewed White Orange Prunes, Apricots Turnips 1 Cup of Herb Lettuce and Tea and Honey Celery Salad Apple Sauce Raisins SUPPER Watercress Poached Eggs on Toast BREAKFAST Orange Juice 1 Banana, Figs Nuts (1 oz.) or Buttered Toast March 16th DINNER 1/2 Grapefruit Lima Beans Iceberg Lettuce and Beet Salad Fruit SUPPER Farina, Milk Baked Apple Cream 56 BREAKFAST Cup of Herb Tea Honey PROPER NUTRITION March 17th DINNER 1/2 Grapefruit Pea Soup (thick) Vegetable Oysters Lettuce and Celery Salad Fruit SUPPER Watercress Milk Corn Muffins BREAKFAST Orange Juice Dates, Apple Nuts (1 oz.) or Buttered Toast March 18th DINNER Spinach Soup Spinach Squash Iceberg Lettuce or Beet Salad Baked Apples Cream SUPPER Fruit Whole Wheat Muffins BREAKFAST Orange Juice Figs, Dates Nuts (1 oz.) or Herb Tea Honey March 19th DINNER V2 Grapefruit Vegetable Soup (thick) Cabbage Salad Vegetable Oysters Fruit SUPPER Cottage Cheese on Apples Whole Wheat Muffins PROPER NUTRITION March 20th BREAKFAST DINNER SUPPER Orange Juice 1 Banana Nuts (1 oz.) or Buttered Toast V£ Grapefruit Green Beans Parsnips Iceberg Lettuce or Beet Salad Fruit March 21st Watercress Apples Celery Salad Baked Potato BREAKFAST DINNER SUPPER Orange Juice Prunes, Apricots or Herb Tea Honey Curly Cabbage Stewed White Turnips > Lettuce and , Celery Salad Apple Sauce Raisins March 22nd Rice Apples Raisins Milk BREAKFAST DINNER SUPPER Orange Raisins, Dates or 1 Cup Herb Tea % Grapefruit Spinach Watercress Creamed Carrots Poached Eggs Iceberg Lettuce on Toast or Beet Salad Fruit 57 58 BREAKFAST Orange Juice 1 Banana Nuts (1 oz.) or Herb Tea PROPER NUTRITION March 23rd DINNER V 2 Grapefruit Pea Soup (thick) Celery and Lettuce Salad Apple Sauce Raisins SUPPER Cornmeal Baked Apples Milk BREAKFAST March 24th DINNER SUPPER Watercress Orange Vegetable Soup Celery Prunes, Apricots ( th * ck ) ^\ e& or Herb Tea Lettuce Salad Salad Fruit Corn Muffins March 25th BREAKFAST DINNER Spinach Soup Spinach SUPPER Herb Tea Squash Fruit Salad Honey Lettuce and Whole Wheat Celery Salad Muffins Baked Apple Cream BREAKFAST Orange Juice 1 Banana, Figs 6 Walnuts PROPER NUTRITION March 26th DINNER Celery Soup Brussel Sprouts Creamed Stewed White Turnips Lettuce Salad Fruit 59 SUPPER Lettuce Celery Apple Salad Baked Potato BREAKFAST Orange Prunes, Apricots or 1 Cup Herb Tea March 27th DINNER y 2 Grapefruit Lima Beans Vegetable Oysters Lettuce and Celery Salad Fruit SUPPER Cottage Cheese on Apples Corn Muffins BREAKFAST Orange Juice Figs Nuts (1 oz.) or Buttered Toast March 28th DINNER V2 Grapefruit Vegetable Soup (thick) Cabbage Salad Baked Potato Fruit SUPPER Rice Apples Raisins Milk 60 BREAKFAST PROPER NUTRITION March 29th Orange Juice 1 Banana 6 Walnuts or 1 Cup Herb Tea DINNER i/o Grapefruit Spinach Parsnips Iceberg Lettuce or Beet Salad Fruit SUPPER Watercress 2 Eggs Toast BREAKFAST Orange Prunes, Apricots or Buttered Toast March 30th DINNER Vo Grapefruit Pea Soup (thick) Lettuce Celery Carrots Salad Fruit SUPPER Fruit Salad Whole Wheat Muffins BREAKFAST Orange Juice 6 Walnuts 1 Banana or 1 Cup Herb Tea March 31st DINNER Vegetable Soup (thick) Iceberg Lettuce Salad Fruit SUPPER Watercress Celery and Apple Salad Corn Muffins PROPER NUTRITION April 1st BREAKFAST DINNER SUPPER Herb Tea Honey Spinach Soup Spinach Sweet Potatoes Lettuce and Celery Salad Fruit Fruit Salad Barley Muffins 61 April 2nd BREAKFAST Orange Prunes, Apricots or Herb Tea BREAKFAST Grapefruit Dates DINNER SUPPER Green Beans Vegetable Oysters Cottage Cheese on Nuts and Endive and Beet Salad Apples Corn Muffins Baked Apples April 3rd DINNER SUPPER Barley Soup (thick) Cabbage and Carrot Salad Fruit Nuts Watercress Celery Salad Barley Muffins Milk 62 PROPER NUTRITION April 4th BREAKFAST DINNER i/2 Grapefruit Bean Soup (thick) Celery Salad Lettuce Apple Sauce Raisins Orange Prunes, Apricots SUPPER Rice Apples Raisins Milk BREAKFAST Orange 1 Banana or Herb Tea 6 Walnuts April 5th DINNER 1/2 Grapefruit Spinach Squash Iceberg Lettuce Salad Baked Apple Cream SUPPER Cottage Cheese on Nuts and Apples Buttered Toast Corn Muffins BREAKFAST Grapefruit or Herb Tea Dates April 6th DINNER V2 Grapefruit Lima Bean Soup Lettuce and Tomato Salad Fruit SUPPER Lettuce Celery and Apple Salad Barley Muffins BREAKFAST Orange Juice 1 Banana 6 Walnuts or Buttered Toast PROPER NUTRITION April 7th 63 DINNER Vegetable Soup (thick) Cabbage and Nut Salad Fruit SUPPER Rice Fruit Milk BREAKFAST Herb Tea Honey April 8th DINNER 1/2 Grapefruit Spinach Soup Spinach Squash Lettuce and Tomato Salad Fruit SUPPER Fruit Salad Barley Muffins BREAKFAST Orange Prunes, Apricots or Buttered Toast April 9th DINNER Curly Cabbage Stewed Yellow Turnips Iceberg Lettuce Salad , Apple Sauce Raisins SUPPER Cottage Cheese Apples and Nuts Corn Muffins 64 PROPER NUTRITION April 10th BREAKFAST DINNER Tomato Soup Carrots or SUPPER Parsnips Dandelions 1/2 Grapefruit Creamed Poached Eggs Dates Lettuce Salad Celery Baked Apples Nuts, Honey April 11th on Toast BREAKFAST DINNER V2 Grapefruit SUPPER Spinach or Lettuce Cauliflower Celery Orange Juice Prunes, Apricots Vegetable , Oysters Apples Salad Lettuce and Barley Muffins Tomato Salad Glass of Milk Fruit April 12th BREAKFAST DINNER V2 Grapefruit SUPPER Orange Juice Green Beans Dandelions Figs Parsnips Poached Eggs Nuts (1 oz.) Iceberg Lettuce Salad Fruit on Toast PROPER NUTRITION < April 13th BREAKFAST DINNER SUPPER Grapefruit Dates, Figs Rice Soup (thick) Cabbage and Carrot Salad Nuts , Baked Potato Fruit April 14th Lettuce Celery Apple Salad Barley Muffins Glass of Milk BREAKFAST DINNER SUPPER Orange Banana Nuts (i/ 2 oz.) Vegetable Soup (thick) Lettuce and Tomato Salad Baked Apple Nuts, Honey April 15th Cottage Cheese Apples Corn Muffins BREAKFAST DINNER SUPPER Spring Tea Honey Vegetable Broth Spinach Baked Potatoes Lettuce and Tomato Salad Celery Fruit Fruit Salad Rolled Oats Muffins 65 66 PROPER NUTRITION April 16th BREAKFAST DINNER 1/2 Grapefruit Brussel Sprouts Prunes, Apricots T iu ™ ips T „ Iceberg Lettuce Salad , Fruit SUPPER Dandelions Beets Salad Baked Potato BREAKFAST Grapefruit Dates, Banana Nuts (1 oz.) April 17th DINNER Rice Soup Cabbage and Nut Salad Vegetable Oysters Fruit SUPPER Lettuce Celery Apples Salad Barley Muffins Glass of Milk BREAKFAST Orange Juice Apple Nuts (i/ 2 oz.) April 18th DINNER Fruit Salad String Beans Stewed Yellow Turnip Lettuce and Tomato Salad Baked Potato SUPPER Dandelion Sala Poached Egg on Toast PROPER NUTRITION 6 April 19th BREAKFAST DINNER SUPPER Orange Figs Nuts (i/ 2 oz.) Vegetable Soup (thick) Head Lettuce Salad Radishes Baked Potato April 20th Cottage Cheese on Apples Raisins Nuts. Lemon Corn Muffins BREAKFAST DINNER SUPPER Orange Juice 1 Banana 6 Nuts V2 Grapefruit Bean Soup ahick) Lettuce and Tomato Salad Fruit April 21st Lettuce Apples Celerv Salad Baked Potato BREAKFAST DINNER SUPPER Orange Prunes, Apricot; % Grapefruit Peas and Car- rots Creamed ? Celery Iceberg Lettuce Salad Fruit Rice Apple Raisins Rhubarb BREAKFAST Spring Tea Honey PROPER NUTRITION April 22nd DINNER 1/2 Grapefruit Spinach Baked Potato Lettuce and Tomato Salad Fruit SUPPER Fruit Salad Corn Muffins BREAKFAST Orange Juice Prunes, Apricots April 23rd DINNER 1/2 Grapefruit Rice Soup (thick) Cabbage Salad Carrots Nuts, Fruit SUPPER Cottage Cheese on Apples Raisins Barley Muffins BREAKFAST Orange Dates, Raisins April 24th DINNER Vegetable Soup (thick) Watercress Salad Vegetable Oysters Fruit Desert SUPPER Rice Fruit Milk BREAKFAST Orange Juice 1 Banana Figs Nuts (1 oz.) PROPER NUTRITION April 25th DINNER Tomato Soup Cold Slaw (cabbage) - Baked Potatoes Fruit SUPPER Dandelion Salad Whole Wheat Muffins Milk BREAKFAST Oronge Juice Prunes, Apricots April 26th DINNER V2 Grapefruit Spinach or Cauliflower Lettuce Salad Baked Potato Baked Apple Cream SUPPER Lettuce Celery- Apples Salad Milk Barley Muffins BREAKFAST Orange 1 Banana Figs Nuts (1 oz.) April 27th DINNER SUPPER V 2 Grapefruit New Peas and Rj ce Carrots Creamed p ru it Lettuce and Milk Tomato Salad Fruit 70 PROPER NUTRITION April 28th BREAKFAST DINNER SUPPER Orange Cereal, Milk Tomato Soup String Beans Head Lettuce Radishes Salad Baked Potatoes April 29th Dandelions Poached Eggs Corn Muffins BREAKFAST DINNER SUPPER Herb Tta Honey 17 2 Grapefruit Spinach Soup Spinach Baked Potatoes Lettuce and Tomato Salad Fruit April 30th Fruit Salad Barley Muffins BREAKFAST DINNER SUPPER Orange 1 Banana or Cereal ■ Figs Nuts (1 oz.) Milk V2 Grapefruit Young Peas and Carrots Creamed Lettuce Salad Fruit Dandelion Sal Poached Egg on Toast BREAKFAST PROPER NUTRITION May 1st 71 Orange Prunes, Apricots DINNER Celery Soup Kale Lettuce Salad Radishes Baked Potatoes Fruit SUPPER Rice Fruit Milk BREAKFAST Orange 1 Banana Nuts (1 oz.) or Cereal, Milk May 2nd DINNER Vegetable Soup (thick) Lettuce Celery Apple Salad Potatoes; Fruit Salad SUPPER Watercress Salad Celery Baked Potato BREAKFAST May 3rd DINNER SUPPER Rice Soup Orange String Beans Dandelion Salad Prunes, Apricots Cucumber Salad Poached Egg Potatoes on Toast Fruit 72 BREAKFAST Orange Apple, Nuts PROPER NUTRITION May 4th DINNER i/> Grapefruit Barley Soup Cold Slaw (cabbage) Fruit SUPPER Cottage Cheese on Apples - Raisins Parsley Lemon BREAKFAST Orange Prunes, Apricot or Buttered Toast May 5th DINNER Celery Soup Lima Beans Carrots Lettuce Salad Fruit SUPPER Fruit Salad Cream Whole Wheat Muffins BREAKFAST Orange Juice Figs May 6th DINNER V2 Grapefruit Spinach Asparagus Jap Rice Head Lettuce Salad Fruit Desert SUPPER Apple Celery Salad Poached Egg on (Toast BREAKFAST Grapefruit Figs PROPER NUTRITION May 7th 73 DINNER Tomato Soup Fresh Peas Carrots Creamed Cucumber Salad SUPPER Dandelions Poached Egg Barley Muffins BREAKFAST May 8th DINNER !/2 Grapefruit Creamed Onions Orange Prunes, Apricots ? a £ ed Pot * to or Cereal, Milk lettuce and ' Tomato Salad Fruit SUPPER Cottage Cheese Watercress Whole Wheat Muffins May 9th BREAKFAST DINNER SUPPER Orange 1 Banana Nuts (1 oz.) Vegetable Soup (thick) Iceberg Lettuce Salad Rice Fruit Milk Fruit 74 BREAKFAST Orange 1 Banana Figs or Buttered Toast PROPER NUTRITION May 10th DINNER i/ 2 Grapefruit Spinach Potato Lettuce and Tomato Salad Fruit supper Dandelion Young Onions Baked Potato BREAKFAST Orange Prunes, Apricots May 11th DINNER 1/2 Grapefruit Vegetable Soup (thick) Celery Carrot Salad Nuts Fruit supper Lettuce Celery Apple Salad Barley Muffins Glass of Milk BREAKFAST Grapefruit Figs May 12th DINNER 1/2 Grapefruit Fresh Peas Carrots Watercress Salad Baked Apple Cream SUPPER Dandelions Cucumber Poached Egg on Toast PROPER NUTRITION May 13th 75 BREAKFAST Cup of Herb Tea DINNER V2 Grapefruit Spinach Asparagus Baked Potato Lettuce and Tomato Salad Fruit SUPPER Lettuce Radish Celery- Salad Whole Wheat Muffins Milk BREAKFAST Orange, Prunes Nuts (1 oz.) or Cereal, Milk May 14th DINNER % Grapefruit Beans Carrots Lettuce and Beet Salad Fruit SUPPER Cottage Cheese Watercress Barley Muffins Glass of Milk May 15th BREAKFAST , DINNER SUPPER Rice Soup Orange Asparagus Dandelions Prunes, Apricots Lettuce and Poached Egg or Buttered Tomato Salad on Toast Toast Baked Potato Fruit 76 PROPER NUTRITION BREAKFAST Orange 1 Banana Nuts (1 oz.) or Cereal, Milk May 16th DINNER 1/2 Grapefruit Lima Beans Lettuce Radish Celery- Salad Vegetable Oysters Fruit SUPPER Rice Fruit Milk BREAKFAST Orange Prunes, Apricots May 17th DINNER Vegetable Soup (thick) Cabbage and Carrot Salad Nuts Baked Potato Fruit SUPPER Watercress Salad Corn Muffins Glass of Milk BREAKFAST Orange Banana, Figs May 18th DINNER Vegetable Soup (thick) Cauliflower Baked Potato Lettuce and Tomato Salad Fruit SUPPER Farina Soup Fruit Milk BREAKFAST Orange Apple, Nuts PROPER NUTRITION May 19th DINNER V2 Grapefruit Spinach Squash Iceberg Lettuce Salad Fruit 77 SUPPER Cottage Cheese Dandelions Corn Muffins BREAKFAST 1 Cup Sassafras Tea Honey May 20th DINNER V2 Grapefruit Green Peas Carrots Tomatoes and Lettuce Salad Cucumber Baked Potato Fruit SUPPER Fruit Salad Barley Muffins May 21st BREAKFAST DINNER V2 Grapefruit Orange New Stewed Prunes, Apricots White Turnips Lettuce Salad Fruit SUPPER Watercress and Beet Salad Baked Potato Milk 78 PROPER NUTRITION May 22nd BREAKFAST DINNER Vegetable Soup (thick) Orange, Banana Carrot and Nuts (1 oz.) Celery Salad Potatoes Fruit SUPPER Rice Baked Rhubarb Honey May 23rd BREAKFAST DINNER y% Grapefruit Green Beans Orange (Vegetable Prunes, Apricots u y sters Lettuce and Tomato Salad Fruit SUPPER Dandelion and Cucumber Salad Baked Potato May 24th BREAKFAST DINNER i/2 Grapefruit Peas _ „ Carrots Orange, Banana Lettuce Apple Radishes Nuts (1 oz.) Young Onions Salad Rice Fruit SUPPER Watercress Celery Salad Baked Potato BREAKFAST Orange Figs, Nuts or Sassafras Tea PROPER NUTRITION May 25th 79 DINNER 1/2 Grapefruit Beet Tops Vegetable Oysters Lettuce and Tomato Salad Fruit SUPPER Dandelions Cottage Cheese Corn Muffins BREAKFAST May 26th DINNER SUPPER Orange 1/2 Grapefruit Watercress Prunes, Apricots Lima Bean Soup Tomatoes or Apple Tea Lettuce Salad Onions Baked Rhubarb Baked Potatoes BREAKFAST 1 Cup Herb Tea May 27th DINNER Celery Soup Spinach Asparagus Lettuce and Tomato Salad Baked Potato Fruit SUPPER Strawberries Cream Barley Muffins 80 PROPER NUTRITION May 28th BREAKFAST DINNER SUPPER Vegetable Soup Rice Orange, Banana Lettuce Salad Fruit Figs, Nuts Baked Potato Salad Rhubarb BREAKFAST Orange Prunes, Apricots May 29th DINNER % Grapefruit Young Peas Carrots Lettuce and Tomato Salad Potatoes Fruit SUPPER Dandelions Poached Eggs on Toast Milk BREAKFAST Orange, Banana Raisins, Nuts May 30th DINNER Baked Potato Beet Tops Wax Beans Lettuce Salad Fruit ' SUPPER Cottage Cheese Watercress Baked Potatoes PROPER NUTRITION May 31st BREAKFAST DINNER V2 Grapefruit Drange, Banana Peas Rice STuts (1 oz.) or Lettuce and }up Herb Tea Tomato Salad Fruit Milk Baked Potato Fruit 81 SUPPER June 1st BREAKFAST Drange Prunes, Apricot DINNER Spinach Kohlrabi Baked Potatoes Lettuce and Tomato Salad Fruit SUPPER Watercress Celery- Radishes Baked Potato BREAKFAST Orange Prunes, Banana or Cup Herb Tea June 2nd DINNER Rice Soup (thick) Lettuce Salad Fruit SUPPER Apple and Nut Salad Baked Potato 82 BREAKFAST Sassafras Tea Honey PROPER NUTRITION June 3rd DINNER V2 Grapefruit Green Beans Carrots Lettuce and Tomato Salad Rhubarb SUPPER Watercress Celery Radishes Salad Baked Potato BREAKFAST Orange Puffed Wheat Milk June 4th DINNER Vegetable Soup (thick) Cabbage and Carrot Salad Nuts Baked Potato Fruit SUPPER Dandelions Poached Eggs on Toast Glass of Milk BREAKFAST Orange Figs, Banana June 5th DINNER Stewed White Turnips Lettuce and Tomato Salad Baked Rhubarb Honey SUPPER 'Watercress Salad Baked Potato PROPER NUTRITION 83 June 6th BREAKFAST Orange Corn Flakes Milk DINNER SUPPER Celery Soup (thick) Chard ^ ice Creamed Onions J: ™ t ++ a Milk Lettuce and Tomato Salad Fruit June 7th BREAKFAST DINNER String Beans Orange Stewed Carrots Prunes, Apricots Lettuce and Cucumber Salad Fruit SUPPER Watercress Cottage Cheese Baked Potato June 8th BREAKFAST DINNER Orange Puffed Rice Milk Vegetable Boup (thick) Cabbage and Beet Salad Baked Potato Rhubarb, Honey SUPPER Dandelions Barley Muffins Glass of Milk 84 PROPER NUTRITION BREAKFAST Orange Banana, Dates June 9th DINNER V2 Grapefruit Peas ' Carrots Cucumber and Tomato Salad Baked Potato Fruit SUPPER Watercress Salad Baked Potato BREAKFAST Sassafras Tea Honey June 10th DINNER V2 Grapefruit Spinach Vegetable Oysters Lettuce and Cucumber Salad Fruit SUPPER Strawberries Milk Barley Muffins BREAKFAST Orange Banana, Prunes June 11th DINNER V 2 Grapefruit Lima Beans Squash Lettuce and Tomato Salad Rhubarb SUPPER Rice Fruit Milk BREAKFAST Orange Whole Wheat Milk PROPER NUTRITION June 12th DINNER Vegetable Soup (thick) Cabbage 'and Carrot Salad Nuts Baked Potato Fruit 85 SUPPER Watercress Radishes Salad BREAKFAST June 13th DINNER % Grapefruit Stewed White Orange Turnips Prunes, Apricots Iceberg . Lettuce Salad Baked Rhubarb SUPPER Strawberries Milk Corn Muffins BREAKFAST Orange Whole Rice Milk June 14th DINNER i/2 Grapefruit Peas Carrots Lettuce and Cucumber Salad Baked Potato Fruit SUPPER Dandelions Poached Egg on Toast Glass of Milk 86 BREAKFAST Orange Banana, Figs PROPER NUTRITION June 15th DINNER String Beans Vegetable Oysters Lettuce and Radish Salad Fruit SUPPER Watercress Cottage Cheese Baked Potato BREAKFAST Orange Juice June 16th DINNER Spinach Cauliflower Baked Potato Lettuce and Tomato Salad Fruit SUPPER Strawberries Milk Barlev Muffins BREAKFAST Orange Banana, Prunes June 17th DINNER Vegetable Soup (thick) Cabbage and Carrot Salad Nuts Squash Fruit SUPPER Rice Fruit Milk PROPER NUTRITION 87 June 18th BREAKFAST Orange Whole Wheat Milk DINNER 1/2 Grapefruit Peas Carrots Tomato and Cucumber Salad Baked Potato Fruit SUPPER Strawberries Milk BREAKFAST Orange Prunes, Banana June 19th DINNER 14 Grapefruit String Beans Kohlrabi Iceberg Lettuce Salad Fruit SUPPER Dandelion Salad Baked Potato BREAKFAST Orange Puffed Rice Milk June 20th DINNER Rice Soup Chard Squash Lettuce and Tomato Salad Fruit SUPPER Cottage Cheese Watercress Baked Potato 88 PROPER NUTRITION June 21st BREAKFAST DINNER SUPPER Orange Banana, Figs 1/2 Grapefruit New Lima Beans Beet Tops Lettuce Salad Baked Rhubarb June 22nd Rice Fruit Milk BREAKFAST DINNER SUPPER Orange Whole Wheat Milk Vegetable Soup (thick) Spinach Stewed Yellow Turnips Lettuce and Cucumber Salad Fruit Watercress Celery- Barley Muffins Glass of Milk BREAKFAST Elderberry Blossom Tea Honey June 23rd DINNER Chard Creamed Carrots Lettuce and Radish Salad Rhubarb SUPPER Fruit Salad Cream ( Whole Wheat Muffins PROPER NUTRITION 8! June 24th BREAKFAST DINNER New Peas Vegetable SUPPER Orange Oysters Dandelions Prunes, Apricots Lettuce and Tomato Salad Fruit June 25th Baked Potato BREAKFAST DINNER Vegetable Soup (thick) SUPPER Orange Cabbage and Watercress Whole Rice Carrot Salad Cottage Cheese Milk Nuts Baked Potato Fruit June 26th Potatoes BREAKFAST DINNER Stewed White SUPPER Orange Juice Turnips Rice Banana Potatoes Fruit Figs Lettuce and Tomato Salad Baked Rhubarb Barley Muffins 90 BREAKFAST Orange Whole Wheat Toast PROPER NUTRITION June 27th DINNER Kohlrabi Green Beans Lettuce Salad Strawberries SUPPER Fruit Salad Cream Nut Bread BREAKFAST Oranges, Prunes Apricots June 28th DINNER Rice Soup Beet Tops Creamed Carrots Iceberg Lettuce Beet Salad Watermelon SUPPER Dandelions Poached Egg Toast Glass of Milk BREAKFAST Orange Whole Wheat Milk Toast June 29th DINNER 1/2 Cantaloupe Lima Beans Squash Lettuce and Tomato Salad Baked Rhubarb SUPPER Watercress Cottage Cheese Baked Potato BREAKFAST Elderberry Blossom Tea Honey PROPER NUTRITION June 30th 91 DINNER Spinach Broth Soup Asparagus Baked Potato Watermelon SUPPER Strawberries Milk Whole Wheat Muffins BREAKFAST Orange, Banana Figs July 1st DINNER V2 Grapefruit String Beans Squash Dandelions Radishes Fruit SUPPER Watercress Celery Poached ,Egg Barley Muffins BREAKFAST Orange Whole Wheat Milk July 2nd DINNER Vegetable Soup (thick) Asparagus Vegetable Oysters Lettuce and Tomato Salad Watermelon SUPPER Dandelions Young Onions Salad Baked Potato 92 PROPER NUTRITION July 3rd BREAKFAST DINNER SUPPER Oranges, Prunes Apricots or V2 Cantaloupe 1/2 Melon i String Beans Kohlrabi Lettuce and Radish Salad Baked Rhubarb July 4th Rice Fruit Milk BREAKFAST DINNER SUPPER Orange Juice Spinach Asparagus Lettuce and Tomato Salad Watermelon Fruit Salad Whipped Cream Muffins July 5th BREAKFAST Orange Whole Wheat Milk DINNER Vegetable Soup (thick) Lettuce Celery Radish Salad Baked Potato Baked Rhubarb SUPPER Cottage Cheese Watercress Baked Potato PROPER NUTRITION 93 July 6th BREAKFAST DINNER 1/2 Melon Peas SUPPER Orange Carrots Rice Whole Wheat Lettuce and Fruit Milk Radish Salad Baked Potato Fruit Milk July 7th BREAKFAST DINNER SUPPER Orange Whole Rice Milk Pineapple String Beans Kohlrabi Lettuce and Tomato Salad Fruit Dandelions Cherry Pancakes Milk BREAKFAST Orange, Banana Figs or Cantaloupe July 8th DINNER Rice Soup (thick) Chard Corn Lettuce Salad Baked Rhubarb SUPPER Strawberries Milk Whole Wheat Muffins 94 PROPER NUTRITION July 9th BREAKFAST DINNER SUPPER Orange Whole Wheat Milk Pineapple Peas Carrots Lettuce and Tomato Salad Baked Potato Rice Milk Fruit BREAKFAST Orange, Banana Prunes or Raspberries July 10th DINNER Spinach Corn Lettuce Radish Baked Potatoes Baked Rhubarb SUPPER Dandelions Cottage Cheese Potatoes BREAKFAST Orange Puffed Wheat Milk July 11th DINNER Rice Soup Asparagus Squash Lettuce and Tomato Salad Watermelon SUPPER Dandelion and Beet Salad Baked Potato BREAKFAST Orange Puffed Rice PROPER NUTRITION July 12th 95 DINNER Chard Vegetable Oysters Lettuce and Cucumber Salad Rice Fruit SUPPER Fruit Salad Milk Corn Muffins July 13th BREAKFAST DINNER SUPPER Elderberry Blossom Tea Honey Melon Beet Tops Wax Beans Dandelion and Beet Salad Baked Potato Baked Rhubarb July 14th Strawberries Milk Barley Muffins BREAKFAST DINNER SUPPER Orange, Banana Figs or Cantaloupe Pineapple Peas Carrots Lettuce and Tomato Salad Potatoes Watermelon Rice Fruit Milk 96 PROPER NUTRITION BREAKFAST Orange Puffed Rice Raspberries July 15th DINNER Melon Green Beans Corn Lettuce and Radish Salad Potato Baked Rhubarb SUPPER Dandelions Cherry Muffins Milk BREAKFAST Orange, Banana Prunes July 16th DINNER String Beans Squash Lettuce and Tomato Salad Watermelon SUPPER Strawberries Milk Whole Wheat Muffins BREAKFAST Orange Puffed Rice Raspberries Milk July 17th DINNER Rice Soup Asparagus Corn Lettuce and Cucumber Salad Baked Potato Watermelon SUPPER Watercress Cottage Cheese Corn Muffins BREAKFAST Orange or Strawberries Puffed Wheat Milk PROPER NUTRITION July 18th DINNER Peas Melon Carrots Lettuce and Tomato Salad Baked Potato Baked Rhubarb 97 SUPPER Dandelions Cherry Muffins Milk BREAKFAST Banana Strawberries and Milk July 19th DINNER Vegetable Soup (thick) Cabbage Milk Beet Rice Nuts Fruit Salad Baked Potato Watermelon SUPPER BREAKFAST Banana Raspberries Puffed Rice July 20th DINNER Melon Corn Spinach Lettuce and Tomato Salad Potato Fruit SUPPER Strawberries Milk Barley Muffins 98 BREAKFAST Orange Puffed Wheat Blackberries PROPER NUTRITION July 21st DINNER String Beans Squash Lettuce and Cucumber Salad Potato Watermelon July 22nd * SUPPER Dandelion and Beet Salad Baked Potato BREAKFAST DINNER SUPPER Orange Puffed Rice Thimbleberries Celery Soup Peas Carrots Lettuce and Tomato Salad Potatoes Baked Rhubarb July 23rd Rice Milk Fruit BREAKFAST DINNER SUPPER Banana Strawberries Chard Corn Lettuce and Radish Salad Watercress Cottage Cheese Baked Potato Potatoes Watermelon PROPER NUTRITION 99 BREAKFAST Orange Puffed Wheat Kaspberrles July 24th DINNER Pineapple String Beans and Carrots Vegetable Oysters Lettuce and Tomato Salad Watermelon SUPPER Milk Cherry Shortcake BREAKFAST Strawberries Banana and Milk July 25th DINNER Vegetable Soup (thick) Cabbage and Carrot Salad Nuts Baked Potato Baked Rhubarb SUPPER Dandelion and Celery Salad Corn Muffins Glass of Milk BREAKFAST Orange Puffed Rice Raspberries July 26th DINNER Melon Spinach Corn Lettuce and Tomato Salad Jap Rice SUPPER Strawberries Milk Barley Muffins 100 BREAKFAST Elderberry Blossom Tea Honey PROPER NUTRITION July 27th DINNER Melon Chard Asparagus Dandelion Salad Berries SUPPER Strawberry Shortcake Glass of Milk BREAKFAST Strawberries Banana Cornflakes July 28th DINNER SUPPER Melon Peas Carrots Lettuce and Tomato Salad Watercress Celery Muffins Glass of Milk Rice BREAKFAST Orange Puffed Rice Milk Berries July 29th DINNER Rice Soup Asparagus Corn Lettuce and Cucumber Salad Potatoes Melon SUPPER Dandelion and Beet Salad Baked Potatoes BREAKFAST Whole Wheat Banana Cherries PROPER NUTRITION July 30th 101 DINNER String Bean Squash Lettuce and Tomato Salad Jap Rice Melon SUPPER Strawberries Milk Barley Muffins BREAKFAST Orange Puffed Wheat Berries Milk July 31st DINNER Vegetable Soup (thick) Vegetable Oysters Lettuce and Radish Salad Watermelon SUPPER Watercress Cottage Cheese Corn Muffins BREAKFAST Orange Puffed Rice Milk and August 1st DINNER Spinach Corn Lettuce and Celery Salad Potatoes Watermelon SUPPER Dandelion and Beet Salad Corn Muffins Glass of Milk 102 BREAKFAST Banana Cherries Cornflakes PROPER NUTRITION August 2nd DINNER Green Beans Asparagus Lettuce and Tomato Salad Baked Potato Watermelon SUPPER Fruit Salad Barley Muffins Milk BREAKFAST Orange Puffed Wheat Milk August 3rd DINNER Barley Soup (thick) Cabbage and Carrot Salad Nuts Potatoes Baked Rhubarb SUPPER Cottage Cheese Baked Potatoes Sliced Tomatoes BREAKFAST Orange, Banana and Nut Salad August 4th DINNER SUPPER Cantaloupe Peas Dandelion and Carrots, Lettuce Beet Salad and Radish Corn Muffins Salad Glass of Milk Rice Fruit PROPER NUTRITION August 5th BREAKFAST DINNER Vegetable Soup Wax Beans Orange Corn Rice Puffed Wheat Lettuce and Fruit Berries Celery Salad Potatoes Watermelon Milk 103 SUPPER BREAKFAST Orange, Banana Cherries Cornflakes August 6th DINNER SUPPER String Beans Squash Strawberries Lettuce Milk Sliced Tomatoes Barley Muffins Melon BREAKFAST Orange Puffed Rice Milk Berries August 7th DINNER Rice Soup (thick) Beet Tops Corn Lettuce and Cucumber Salad SUPPER Fruit Watercress Celery Baked Potatoes Pears 104 PROPER NUTRITION BREAKFAST Orange, Banana Nuts, Cherries August 8th DINNER Spinach Yellow Turnip Stewed Lettuce and Tomato Salad Potato Watermelon SUPPER Rice Fruit Milk BREAKFAST Elderberry Blossom Tea Honey August 9th DINNER SUPPER Strawberry Cantaloupe Chard Creamed Carrots shortcake Lettuce and Glass of Milk Radish Salad Baked Rhubarb BREAKFAST Orange Puffed Rice Milk Berries August 10th DINNER String Beans Squash Lettuce and Tomato Salad Rice Fruit SUPPER Cucumber Sliced Cottage Cheese Barley Muffins Pears PROPER NUTRITION August 11th 105 BREAKFAST Orange, Banana Nuts, Cherries DINNER Vegetable Soup Corn and Wax Beans Lettuce and Cucumber Salad Potatoes Watermelon SUPPER Dandelion and Beet Salad Poached Egg Whole Wheat Muffins BREAKFAST Orange Puffed Wheat Milk Berries August 12th DINNER Peas Carrots Lettuce and Tomato Salad Baked Potato Fruit SUPPER Rice Fruit Milk BREAKFAST Orange, Banana Raspberries Cornflakes August 13th DINNER Barley Soup Cabbage, Beet and Nut Salad Potatoes Watermelon SUPPER Watercress Whole Wheat Muffins Glass of Milk 106 PROPER NUTRITION BREAKFAST Orange Puffed Rice Milk August 14th DINNER Spinach Broth Soup Spinach Corn Lettuce and Tomato Salad Baked Potatoes Rhubarb SUPPER Glass of Milk Dandelions Potatoes BREAKFAST Orange, Banana Raspberries August 15th DINNER Rice Soup Beet Tops Corn Lettuce and Radish Salad Fruit SUPPER Rice Fruit Milk August 16th BREAKFAST Orange Juice Banana, Prunes Peaches DINNER SUPPER Cantaloupe Chard Asparagus Dandelions Watermelon Raspberries Milk Barley Muffins BREAKFAST Orange Puffed Wheat Milk and Peaches PROPER NUTRITION August 17th 107 DINNER Vegetable Soup (thick) Cabbage and Carrot Salad Nuts Melon SUPPER Sliced Cucumber Cottage Cheese Whole Wheat Muffins BREAKFAST Orange, Banana Berries, Nuts August 18th DINNER Green Beans Squash Lettuce and Tomato Salad Baked Potatoes Fruit SUPPER Dandelion and Beet Salad Barley Muffins Glass of Milk Pears BREAKFAST Orange Puffed Rice Milk and Peaches August 19th DINNER Barley Soup Spinach Corn Lettuce and Cucumber Salad Fruit SUPPER Rice Fruit Milk 108 BREAKFAST Orange Puffed Rice Milk Berries PROPER NUTRITION August 20th DINNER Peas Carrots Lettuce and Tomato Salad Rice Watermelon SUPPER Milk Raspberry Shortcake BREAKFAST Orange, Banana Nuts or Sliced Peaches August 21st DINNER Spinach Squash Lettuce and Tomato Salad Melon SUPPER Radishes Cottage Cheese Baked Potato BREAKFAST Orange Puffed Wheat Milk Berries August 22nd DINNER String Beans Kohlrabi Lettuce and Cucumber Salad ^j^ Potatoes Melon SUPPER Rice Fruit PROPER NUTRITION 109 BREAKFAST Banana, Berries Puffed Wheat August 23rd DINNER Barley Soup Cabbage and Carrot Salad Nuts Fruit SUPPER Fruit Salad Cream Corn Muffins BREAKFAST Orange Puffed Rice Milk Berries August 24th DINNER Vegetable Soup Corn Lettuce, Celery and Radish Salad Watermelon SUPPER Endive and Beet Salad Milk Barley Muffins BREAKFAST Orange Puffed Wheat Berries August 25th DINNER SUPPER Carrots Green Peas R i ce Lettuce and Fruit Radish Salad Milk Baked Rhubarb Honey 110 BREAKFAST Orange, Banana Nuts Flakes PROPER NUTRITION August 26th DINNER Spinach Corn Lettuce and Tomato Salad Muskmelon SUPPER Sliced Cucumber Cottage Cheese Baked Potato Pears BREAKFAST Orange Puffed Wheat Milk Berries August 27th DINNER SUPPER String Beans Kohlrabi Endive and Lettuce and Beet Salad Cucumber Salad Milk Jap Rice Barle y Muffins Melon BREAKFAST Orange, Banana Whole Wheat August 28th DINNER Cantaloupe Spinach Asparagus Lettuce and Tomato Salad Rice Fruit Milk Fruit SUPPER BREAKFAST Orange Puffed Wheat Milk Sliced Peaches PROPER NUTRITION August 29th 111 DINNER Barley Soup (thick) Corn or Beans Lettuce and Celery Salad Watermelon SUPPER Rice Fruit Milk BREAKFAST Orange Puffed Wheat Milk August 30th DINNER Peas Carrots Lettuce and Tomato Salad Baked Potato Fruit SUPPER Fruit Oatmeal Muffins Milk August 31st BREAKFAST DINNER Orange, Banana Vegetable Soup Berries Corn Whole Wheat Lettuce and Milk Tomato Salad Melon SUPPER Cucumber Mayonnaise Baked Potatoes Pears 112 PROPER NUTRITION September 1st BREAKFAST DINNER SUPPER Orange Puffed Rice Milk String Beans Squash Lettuce and Radish Salad Potatoes Fruit September 2nd Rice Fruit Milk BREAKFAST DINNER SUPPER Orange, Banana Barley Soup Berries (thick) Cornflakes Cabbage and Carrot Salad Endive and Beet Salad Whole Wheat Muffins Nuts Baked Potato Fruit September 3rd BREAKFAST DINNER SUPPER Orange Puffed Wheat Milk Grapes Chard Corn Lettuce and Celery Salad Potatoes Sliced Cucumber Cottage Cheese Barley Muffins Melon "" " PROPER NUTRITION September 4th BREAKFAST DINNER Soup Orange, Banana Spinach , , Grapes Celer ^ Salad Spinach Broth Vegetable Oysters Muskmelon 113 SUPPER Fruit Salad Barley Muffins Milk BREAKFAST Orange Puffed Rice Milk Grapes September 5th DINNER Peas Carrots Lettuce and Cucumber Salad Baked Potato Fruit SUPPER Endive Salad Poached Egg Toast • BREAKFAST Orange, Banana Grapes September 6th DINNER Vegetable Soup Stewed Kohlrabi Lettuce and Tomato Salad Watermelon SUPPER Fruit Salad Barley Muffins, 114 BREAKFAST Cornflakes Milk Grapes PROPER NUTRITION September 7th DINNER Vegetable Soup (thick) Cabbage and Carrot Salad Nuts Watermelon SUPPER Sliced Cucumber Cottage Cheese Barley Muffins BREAKFAST Orange Puffed Wheat Milk September 8th DINNER SUPPER Grapes String Beans Kohlrabi Milk Lettuce and Fruit Tomato Salad Rice Baked Potato Fruit BREAKFAST Orange, Banana Grapes September 9th DINNER Peas Carrots Lettuce and Radish Salad Baked Potato Muskmelon SUPPER Fruit Salad Corn Muffins PROPER NUTRITION 115 BREAKFAST Orange Puffed Rice Milk Grapes September 10th DINNER Barley Soup (thick) Corn or String Beans Lettuce and Tomato Salad Watermelon SUPPER Endive and Beet Salad Baked Potatoes Pears BREAKFAST Orange, Banana Grapes and Sliced Peaches September 11th DINNER Spinach Vegetable Oysters Lettuce and Tomato Salad Watermelon SUPPER Spanish Onions Cottage Cheese Oatmeal Muffins Fruit BREAKFAST Orange Puffed Rice Milk Grapes September 12th DINNER Rice Soup (thick) String Beans and Carrots Lettuce and Radish Salad Fruit SUPPER Rice Fruit Milk 116 PROPER NUTRITION September 13th BREAKFAST Cornflakes Banana Grapes and Milk DINNER SUPPER String Beans Squash Lettuce and Cucumber Salad Corn Mu Rice Fruit Fruit Salad Whipped Cre: BREAKFAST Orange Puffed Wheat Milk Grapes September 14th DINNER Vegetable Soup (thick) Cabbage and Carrot Salad Nuts Baked Potato Muksmelon SUPPER Milk Fruit Barley Muffins BREAKFAST Orange, Banana Grapes September 15th DINNER String Beans Squash Lettuce and Tomato Salad Potatoes Melon SUPPER Celery and Beet Salad Baked Potatoes Fruit BREAKFAST Orange Puffed Wheat Milk Grapes PROPER NUTRITION September 16th 117 DINNER Barley Soup (thick) Chard Parsnips Lettuce and Celery Salad Watermelon SUPPER Lettuce and Tomato Salad Poached Eggs Baked Potato BREAKFAST Orange, Banana Grapes September 17th DINNER Peas Carrots Lettuce and Tomato Salad Potatoes Melon SUPPER Fruit Salad Cream Barley Muffins BREAKFAST Orange Puffed Rice Milk Grapes September 18th DINNER Spinach Broth Soup Spinach Kohlrabi Lettuce and Tomato Salad Baked Apple Fruit SUPPER Rice Peaches Milk 118 PROPER NUTRITION September 19th BREAKFAST Orange, Banana Grapes DINNER String Beans Creamed Carrots Lettuce and Cucumber Salad Rice Melon SUPPER Fruit Salad Cream Oatmeal Muffins BREAKFAST Honey Dew Melons September 20th DINNER Rice Soup (thick) Cauliflower Lettuce and Radish Salad Potatoes Melon SUPPER Cornmeal Milk Grapes BREAKFAST Orange Puffed Wheat Milk Grapes September 21st DINNER Vegetable Soup (thick) Corn Lettuce and Radish Salad Baked Potatoes Fruit SUPPER Peaches, Rice Milk PROPER NUTRITION September 22nd BREAKFAST Banana, Apples Nuts String Beans 119 DINNER Carrots Lettuce and Cucumber Salad Potatoes Muskmelon SUPPER Endive and Beet Salad Poached Eggs Corn Muffins BREAKFAST Orange Puffed Rice Milk Grapes September 23rd DINNER Barley Soup (thick) Cabbage and Carrot Salad Nuts Potatoes Stewed Pears SUPPER Apples Rice Milk BREAKFAST Banana Plums Nuts September 24th DINNER Cauliflower Vegetable Oysters Endive and Beet Salad Baked Potatoes Melon SUPPER Lettuce and Tomato Salad Poached Eggs Toast 120 PROPER NUTRITION September 25th BREAKFAST DINNER SUPPER Orange, Banana Grapes Spinach Soup Spinach Yellow Turnip Tomato and Cucumber Salad Fruit September 26th Fruit Salad Cornmeal Cake BREAKFAST DINNER SUPPER Orange Puffed Wheat Milk Grapes Creamed Carrots Squash Endive and Beet Salad Baked Potato Stewed Pears September 27th Baked Apples Cream Barley Muffins BREAKFAST DINNER SUPPER Honey Dew Melon Rice Soup (thick) Vegetable Oysters Lettuce and Cucumber Salad Baked Apple Cream Peaches Rice Milk BREAKFAST Orange, Banana Apples, Nuts PROPER NUTRITION September 28th DINNER Vegetable Soup Corn Endive and Beet Salad Baked Potatoes Melon 121 SUPPER Peaches Rice Milk BREAKFAST Orange Puffed Wheat Milk Grapes September 29th DINNER String Beans Squash Cabbage and Carrot Salad Baked Apple SUPPER Lettuce and Celery Salad Cottage Cheese Potatoes BREAKFAST Banana Nuts Grapes September 30th DINNER Barley Soup (thick) Chard Parsnips Lettuce and Tomato Salad Baked Potatoes Stewed Pears SUPPER Apples Rice Milk and Sliced Peaches 122 BREAKFAST Orange Juice Whole Wheat Muffins Grapes PROPER NUTRITION October 1st DINNER Spinach Soup Spinach Yellow Turnips Lettuce and Tomato Salad Fruit SUPPER Fruit Salad Cream Oatmeal Muffins BREAKFAST Orange Puffed Rice Milk Grapes October 2nd DINNER Curly Cabbage Creamed Squash Cucumber and Celery Salad Fruit Baked Apples SUPPER Poached Egg Whole Wheat Muffins BREAKFAST Orange Nuts (2 oz.) Grapes October 3rd DINNER SUPPER Vegetable Soup Cabbage and Apples Carrot Salad Rice Nuts ,i Milk Potatoes Melon PROPER NUTRITION October 4th BREAKFAST DINNER Orange Whole Wheat Milk Grapes String Beans Squash Endive and Beet Salad Potatoes Fruit October 5th BREAKFAST ' DINNER Barley Soup (thick) Orange, Banana ^^ and ftSTl oz.) tomato Salad Baked Potato Fruit October 6th 123 SUPPER Fruit Salad Cream Oatmeal Muffins SUPPER Pears Rice Milk BREAKFAST Orange Puffed Wheat Milk Grapes DINNER SUPPER Spinach Soup Spinach Creamed Carrots Baked Apples Lettuce and Cream Celery Salad Barley Muffins Potatoes Melon 124 PROPER NUTRITION October 7th BREAKFAST DINNER Rice Soup Eggplant Orange, Banana Endive and Prunes Beet Salad Potatoes Melon October 8th BREAKFAST DINNER Vegetable Soup (thick) Orange, Banana Cabbage and Grapes Carrot Salad Nuts Potatoes Fruit October 9th BREAKFAST DINNER Spinach Soup Spinach Honey Dew Squash Melon Lettuce and Tomato Salad Fruit SUPPER Cottage Cheese Fruit Barley Muffins SUPPER Apple Rice Milk SUPPER Fruit Whipped Cream Corn Muffins BREAKFAST Orange Puffed Wheat Milk Grapes PROPER NUTRITOIN October 10th DINNER String Beans Squash Lettuce and Tomato Salad Potatoes Melon 125 SUPPER Baked Apples Cream Barley Muffins BREAKFAST Orange, Prunes Apricots and Sliced Peaches October 11th DINNER Tomatoes Stewed White Turnips Endive and Beet Salad Melon SUPPER Pears Rice Milk BREAKFAST Orange Puffed Wheat Milk Grapes October 12th DINNER Chard Vegetable Oysters Lettuce and Tomato Salad Sweet Potatoes Fruit SUPPER Apples Raisins Cottage Cheese Barley Muffins 126 BREAKFAST Orange, Banana Apple, Raisins PROPER NUTRITION October 13th DINNER Vegetable Soup Corn Endive and Beet Salad Baked Potatoes Melon SUPPER Baked Apple Cream Whole Wheat Muffins BREAKFAST Orange Prunes, Apricots October 14th DINNER String Beans Stewed Carrots Lettuce and Tomato Salad Sweet Potatoes Melon SUPPER Nut, Apple and Celery Salad Corn Muffins Milk BREAKFAST Orange Puffed Wheat Milk October 15th DINNER Barley Soup (thick) Kale Parsnips Lettuce and Celery Salad Sweet Potato Melon SUPPER Baked Apples Cream Barley Muffins BREAKFAST Honey Dew Melon PROPER NUTRITION October 16th DINNER Spinach Soup Spinach Squash Endive and Beet Salad Fruit 127 SUPPER Fruit Salad Barley Muffins October 17th BREAKFAST Orange, Banana Grapes or Pears DINNER SUPPER Lima Beans Creamed Carrots Pears Cucumber Salad Rice Baked Potatoes Milk Fruit October 18th BREAKFAST Orange, Banana Apples, Nuts DINNER Vegetable Soup (thick) Cabbage and Carrot Salad Nuts Potatoes Melon SUPPER Cottage Cheese Raisins, Apples Corn Muffins 128 BREAKFAST Orange Puffed Wheat Milk Grapes PROPER NUTRITION October 19th DINNER Spinach Yellow Turnip Stewed Endive and Tomato Salad Sweet Potatoes Fruit SUPPER Apples Rice Milk BREAKFAST Orange, Prunes Apricots or Grapes October 20th DINNER String Beans Squash Endive and Beet Salad Potatoes Melon SUPPER Baked Apples Cream Barley Muffins BREAKFAST Orange Puffed Rice Milk Grapes October 21st DINNER Curly Cabbage Creamed- Vegetable Oysters Lettuce and Tomato Salad Potatoes Apple Sauce Raisins SUPPER Lettuce and Celery Salad Poached Eggs Corn Muffins PROPER NUTRITION October 22nd 129 BREAKFAST Orange, Banana Apples Nuts DINNER Vegetable Soup (thick) Endive and Beet Salad Sweet Potatoes Apple Sauce Sliced Peaches SUPPER Pears Rice Milk BREAKFAST Honey Dew Melon October 23rd DINNER Spinach Soup Spinach Squash Lettuce and Tomato Salad Fruit SUPPER Fruit Salad Barley Muffins BREAKFAST Orange Puffed Wheat Milk Grapes October 24th DINNER Lima Beans Parsnips Lettuce and Celery Salad Potatoes Melon SUPPER Cottage Cheese Apples, Raisins Corn Muffins 130 PROPER NUTRITION October 25th BREAKFAST DINNER SUPPER Orange Prunes, Apricot Barley Soup (thick) Cabbage and s Carrot Salad Nuts Baked Potatoes Melon October 26th Baked Apples Cream Corn Muffins BREAKFAST DINNER Kale SUPPER Orange Puffed Rice Milk Grapes Stewed Yellow Turnip Endive and Beet Salad Fruit Salad Oatmeal Muffins Sweet Potatoes Apple Sauce BREAKFAST Orange, Banana Apples Nuts (1 oz.) October 27th DINNER Rice Soup (thick) Vegetable Oysters Lettuce and Tomato Salad Baked Potatoes Baked Apples SUPPER Tomato and Cucumber Salad Poached Eggs Potatoes PROPER NUTRITION 131 BREAKFAST Orange Puffed Wheat Milk Grapes October 28th DINNER Pea Soup (thick) Spinach Endive and Apple Salad Melon SUPPER Apples, Raisins Cottage Cheese Barley Muffins October 29th BREAKFAST DINNER Vegetable Soup (thick) Orange, Banana Cabbage and Apples Carrot Salad Nuts (1 oz.) N u ts, Potatoes Fruit SUPPER Apples Rice Milk BREAKFAST Honey Dew Melon October 30th DINNER Tomato Soup Curly Cabbage Stewed Carrots Lettuce and Tomato Salad Melon SUPPER Fruit Salad Cream Muffins 132 BREAKFAST Orange Puffed Wheat Milk Grapes PROPER NUTRITION October 31st DINNER String Beans Squash Endive and Beet Salad Sweet Potatoes Melon SUPPER Cottage Cheese Raisins, Nuts Apples Corn Muffins BREAKFAST Orange Puffed Rice Milk Grapes November 1st DINNER Stewed White Turnip Kale Lettuce and Tomato Salad Baked Potatoes Fruit SUPPER Lettuce Poached Egg Barley Muffins BREAKFAST Orange, Banana Apples Oatmeal, Milk November 2nd DINNER Grapefruit Lima Beans Vegetable Oysters Endive and Beet Salad Apple Sauce Raisins SUPPER Apples, Rice Milk PROPER NUTRITION .November 3rd 133 BREAKFAST DINNER SUPPER Orange, Prunes Apricots Spinach Soup Spinach Squash Lettuce and Celery Salad Baked Potatoes Melon November 4th Cottage Cheese Applies, Raisins Barley Muffins BREAKFAST DINNER SUPPER Orange Juice Oatmeal Mush String Beans Creamed Carrots Cottage Cheese Lettuce and Apples, Raisins Tomato Salad Whole Wheat Sweet Potatoes Fruit Muffins November 5th BREAKFAST DINNER SUPPER Orange, Banana Apples, Raisins Vegetable Soup Cabbage, Car- rots and Nuts Salad Potatoes Fruit Rice, Pears Milk 134 BREAKFAST Orange, Prunes Apricots PROPER NUTRITION November 6th DINNER Spinach Soup Spinach Parsnips Celery Salad Baked Apples Cream SUPPER Fruit Salad Cream Corn Muffins BREAKFAST November 7th DINNER SUPPER Rice Soup (thick) Orange, Banana Red Cabbage Baked Apples Apples Endive and Beet Cream Nuts (1 oz.) Salad Barley Muffins Baked Potatoes Fruit BREAKFAST Orange, Banana Apples, Nuts November 8th DINNER y> Grapefruit Kale Potatoes Squash Lettuce and Celery Salad Apple Sauce Raisins SUPPER Lettuce and Tomato Salad Poached Eggs Baked Potatoes BREAKFAST Orange, Prunes Apricots Oatmeal PROPER NUTRITION November 9th DINNER Fruit Barley Soup Curly Cabbage Vegetable Oysters Endive and Beet Salad Sweet Potatoes 135 SUPPER Apples, Rice Milk BREAKFAST Orange Farina Milk November 10th DINNER i/ 2 Grapefruit Lima Beans Squash Lettuce and Celery Salad Potatoes Fruit SUPPER Cottage Cheese Apples, Raisins Corn Muffins BREAKFAST Orange, Banana Apples, Nuts November 11th DINNER SUPPER Lentil Soup Cottage Cheese Creamed Carrots Apples, Raisins Lettuce Salad Corn Muffins Fruit 136 PROPER NUTRITION November 12th BREAKFAST Orange, Prunes Apricots • Farina, Milk DINNER Barley Soup (thick) Cabbage and Carrots Salad Nuts Baked Potatoes Fruit SUPPER Apples, Rice Raisins Milk Barley Muffins BREAKFAST Honey-Dew Melon November 13th DINNER Spinach Soup Spinach Parsnips Iceberg Lettuce Apple Sauce Raisins SUPPER Fruit Salad Cream Corn Muffins BREAKFAST Orange, Prunes Apricots Cornmeal November 14th DINNER Kale-Rice Squash Endive and Beet Salad s Fruit SUPPER Baked Apples Cream Whole Wheat Muffins BREAKFAST Orange, Apples Banana Nuts (1 oz.) PROPER NUTRITION November 15th DINNER Vegetable Soup (thick) Kale 'and Potatoes Lettuce Salad Apple Sauce Raisins 1&7 SUPPER Apples Milk Barley Muffins BREAKFAST Orange, Apples Nuts Oatmeal, Milk November 16th DINNER Spinach Squash Celery and Apple Salad Baked Potatoes Fruit SUPPER Cottage Cheese Apples, Raisins, Corn Muffins BREAKFAST Orange, Banana Apples, Raisins November 17th DINNER Barley Soup (thick) Lettuce Salad Sweet Potatoes Baked Apples Cream SUPPER Iceberg Lettuce and Celery Salad Poached Egg Baked Potatoes Fruit 138 t>ftOPtfR tiUTIttTtOM November 18th BREAKFAST DINNER SUPPER Curly Cabbage Squash Cottage Cheese Endive and Beet Apples, Raisins Salad Corn Muffins Potatoes Fruit Orange, Banana Raisins, Figs Cereal, Milk BREAKFAST Orange, Apples Nuts (1 oz.) November 19th DINNER i/ 2 Grapefruit Lima Beans Vegetable Oysters Cabbage and Celery Salad Sweet Potatoes Apple Sauce supper Apples, Rice Raisins Milk Barley Muffins breakfast Honey-Dew Melon November 20th DINNER Kale Rice Vegetable Oysters Lettuce and Celery Salad Fruit supper Fruit Salad Cream Barley Muffins BREAKFAST Orange. Banana Nuts (1 oz.) PROPER NUTRITION November 21st DINNER Vegetable Soup (thick) Cabbage, Car- rots and Nuts Salad Baked Potato Fruit 139 SUPPER Lettuce and Cel- ery Salad Poached Eggs Baked Potatoes BREAKFAST Orange, Banana Figs, Milk November 22nd DINNER Kale Potatoes Squash Endive and Beet Salad Baked Apples Cream SUPPER Cottage Cheese Apples, Raisins Barley Muffins BREAKFAST Orange, Apples Nuts, Oatmeal November 23rd DINNER Lentil Soup (thick) Cabbage and Celery Salad Fruit supper Apples, Rice Raisins Milk Corn Muffins 140 PROPER NUTRITION November 24th BREAKFAST Orange, Prunes Apricots Farina DINNER SUPPER V2 Grapefruit Lima IBeans Vegetable Baked Apples Oysters Cream Endive and Beet Barle y Muffins Salad Fruit BREAKFAST Orange, Apples Nuts November 25th DINNER Kale Yellow Turnip Stewed SUPPER Pears, Rice , Raisins Endive and Beet Milk Salad Barley Muffins Baked Potatoes Fruit November 26th BREAKFAST Orange, Banana Raisins DINNER Vegetable Soup (thick) Cabbage, Car- rots and Nuts Salad Potatoes Fruit SUPPER Cottage Cheese Apples, Raisins Corn Muffins BREAKFAST Honey-Dew Melon PROPER NUTRITION November 27th DINNER Spinach Soup Spinach Squash Lettuce and Celery Salad Apple Sauce 141 SUPPER Fruit Salad Cream Corn Muffins BREAKFAST Orange, Prunes Apricots November 28th DINNER 1/2 Grapefruit White Turnip Curly Cabbage Celery Salad Fruit SUPPER Baked Apples Cream Corn Muffins BREAKFAST Orange, Banana Figs, Cornmeal November 29th DINNER Pea Soup (thick) Endive and Beet Salad Baked Potatoes Apple Sauce Raisins SUPPER Lettuce and Celery Salad Poached Eggs Potatoes 142 BREAKFAST Orange, Apples Nuts (2oz.) PROPER NUTRITION November 30th DINNER Barley Soup (thick) Lettuce Salad Sweet Potatoes Baked Apples Cream SUPPER Cottage Cheese Apples, Raisins Corn Muffins BREAKFAST Orange Oatmeal, Milk December 1st DINNER Lima Beans Squash Endive and Beet Salad Potatoes Fruit SUPPER Rice Apples, Raisins Milk Barley Muffins BREAKFAST Orange, Prunes Apricots December 2nd DINNER SUPPER 1/2 Grapefruit Peas Carrots Apples, Rice Endive and Beet Milk Salad Barley Muffins Potatoes Baked Apples Cream PROPER NUTRITION 143 BREAKFAST Orange, Banana Raisins Farina, Milk December 3rd DINNER Barley Soup (thick) Cabbage, Car- rots and Nuts Salad Sweet Potatoes Fruit SUPPER Cottage Cheese Apples, Raisins Barley Muffins BREAKFAST Orange, Apples Figs, Cornmeal December 4th DINNER 1/2 Grapefruit Spinach Vegetable Oysters Iceberg Lettuce and Beet Salad Fruit SUPPER Fruit Salad Cream Corn Muffins BREAKFAST Orange, Raisins Oatmeal, Milk December 5th DINNER Tomato Soup White Turnips Kale Lettuce, Apple Nuts, Salad Fruit SUPPER Lettuce and Cel- ery Salad Glass of Milk Corn Muffins 144 PROPER NUTRITION BREAKFAST Orange, Apples Figs Oatmeal, Milk December 6th DINNER SUPPER 1/2 Grapefruit Spinach Squash Cottage Cheese Endive and Beet Apples, Raisins Salad Corn Muffins Sweet Potatoes Apple Sauce Raisins BREAKFAST Orange, Raisins Cornmeal December 7th DINNER Vegetable Soup (thick) Parsnips Lettuce and Celery Salad Baked Potatoes Fruit SUPPER Baked Apples Cream Barley Muffins Glass of Milk BREAKFAST Orange, Prunes Apricots December 8th DINNER V2 Grapefruit Lima Beans Squash Endive and Beet Salad Sweet Potatoes Fruit SUPPER Apples, Rice Raisins Milk PROPER NUTRITION December 9th BREAKFAST DINNER Orange Oatmeal Milk 1/2 Grapefruit Kale-Rice Endive and Beet Salad Fruit 145 SUPPER Baked Apples Cream Whole Wheat Muffins Glass of Milk BREAKFAST Orange, Banana Figs Nuts (1 oz.) Farina, Milk December 10th DINNER Barley Soup (thick) Cabbage, Car- rots and Nuts Salad Potatoes Fruit SUPPER Lettuce and Celery Salad Glass of Milk Corn Muffins BREAKFAST Honey-Dew Melon December 11th DINNER Spinach Soup Spinach Squash Shredded Wheat Lettuce Salad Fruit SUPPER Fruit Salad Cream Corn Muffins 146 BREAKFAST Orange, Prunes Apricots Oatmeal, Milk PROPER NUTRITION December 12th DINNER Vegetable Soup Stewed White Turnips Iceberg Lettuce and Beet Salad Fruit SUPPER Cottage Cheese Apples, Raisins Barley Muffins BREAKFAST Orange, Figs Oatmeal Milk December 13th DINNER 1/2 Grapefruit Peas Carrots Lettuce and Celery Salad Potatoes Fruit SUPPER Baked Apples Cream Glass of Milk Corn Muffins BREAKFAST Orange Cornmeal Milk December 14th DINNER Kale Potatoes Vegetable Oysters Endive and Beet Salad Fruit SUPPER Apples, Rice Raisins Milk PROPER NUTRITION 147 BREAKFAST Orange, Prunes Apricots ) Oatmeal Milk December 15th DINNER SUPPER Rice Soup Zil Sprouts Cottage Cheese Lettuce arid Barley Muffins Celery Salad Potatoes Baked Apples Cream December 16th BREAKFAST DINNER Spinach Parsnips Orange, Apples Lettuce and Cream of Wheat Celery Salad Potatoes Fruit SUPPER Cottage Cheese Apples, Raisins Barley Muffins BREAKFAST Orange, Figs Rolled Oats December 17th DINNER Vegetable Soup (thick) Cabbage, Car- rots and Nuts Salad Sweet Potatoes Fruit SUPPER Apples, Rice Raisins Milk 148 BREAKFAST Honey-Dew Melon Shredded Wheat PROPER NUTRITION December 18th DINNER Spinach Soup Spinach Squash Iceberg Lettuce and Beet Salad Fruit SUPPER Fruit Salad Cream Corn Muffins BREAKFAST Orange, Prunes Apricots Cornmeal December 19th DINNER Barley Soup (thick) Stewed Yellow Turnips Iceberg Lettuce Sweet Potatoes Apple Sauce Raisins SUPPER Lettuce and Cel- ery Salad Glass of Milk Corn Muffins BREAKFAST Orange, Figs Oatmeal Milk December 20th DINNER SUPPER V2 Grapefruit Lima Beans Squash Apples, Rice Endive and Beet Raisins Salad Milk Baked Apples Cream BREAKFAST Orange, Raisins Cream of Wheat PROPER NUTRITION December 21st DINNER Kale, Rice Vegetable Oysters Lettuce and Celery Salad Baked Potatoes Fruit 149 SUPPER Cottage Cheese Apples, Raisins Barley Muffins BREAKFAST Orange, Prunes Apricots Rolled Oats December 22nd DINNER SUPPER Rice Soup (thick) Baked Apples Brussels Sprouts Cream , FtiHivp and Beet Glass of Mllk Salad Corn Mumns Sweet Potatoes Fruit BREAKFAST Orange, Figs Cornmeal December 23rd DINNER Barley Soup (thick) Cabbage and Nuts Salad Sweet Potatoes Fruit SUPPER Cottage Cheese Apples, Raisins Corn Muffins 150 BREAKFAST PROPER NUTRITION December 24th DINNER SUPPER V2 Grapefruit Orange Juice Spinach Fruit Salad Figs Squash Cream Cream of Wheat Iceberg Lettuce Barley Muffins Salad Fruit BREAKFAST Orange, Apples Raisins Oatmeal December 25th DINNER Brussels Sprouts Yellow Turnip Stewed Lettuce and Tomato Salad Baked Apple Cream SUPPER Apple, Rice Raisins Milk December 26th BREAKFAST Orange, Raisins Rolled Ots DINNER Vegetable Soup White Turnips Endive and Beet Cream SUPPER Fruit Fruit Salad Salad Barley Muffins BREAKFAST Orange, Figs Cornmeal PROPER NUTRITION December 27th DINNER V2 Grapefruit Lima Beans Iceberg Lettuce Baked Potatoes Fruit 151 SUPPER Apples, Rice Raisins Milk BREAKFAST Orange, Prunes Apricots December 28th DINNER Barley Soup Parsnips Lettuce Salad Potatoes Baked Apples Cream SUPPER Cottage Cheese Apples, Raisins Corn Muffins BREAKFAST Orange, Raisins Oatmeal Milk December 29th DINNER SUPPER 1/2 Grapefruit Peas Glass of Milk Carrots Baked'Apples Endive and Beet Cream Salad Barley Muffins Sweet Potatoes Fruit 152 BREAKFAST PROPER NUTRITION December 30th DINNER V2 Grapefruit Spinach Orange, Raisins Squash Cream of Wheat Iceberg Lettuce and Beet Salad Fruit SUPPER Fruit Salad Cream Corn Cake BREAKFAST Orange, Figs Rolled Oats December 31st DINNER Vegetable Soup Cabbage and Nuts Salad Sweet Potato Baked Apples Cream SUPPER Fruit Salad Cream Muffins PROPER NUTRITION 153 RECIPES MINERAL ELEMENT CONTAINING SOUPS 1 Cup Rice 1 Large Carrot 1 Stalk Celery Wash rice and Rice Soup 1 Kohlrabi 1 Tsp. Chopped Parsley i/2 Tsp. Nutmeg put into boiling water. Add carrots, celery and kohlrabi, cut into cubes, and let them simmer for about 20 minutes. Add parsley, nutmeg and salt to taste. Serve. 1 Knob Celery 1 Tbsp. Butter Celery Soup 1 Tsp. Parsley Cream Sauce 1 Tbsp. Flour Peel celery, cut into cubes, and boil fifteen min- utes. Strain. Make a cream sauce. Melt butter until it is frothy, add flour. Then slowly add water in which celery had been boiled until all water is used up. Add parsley, celery and salt to taste. Serve. Vegetable Soup 2 Large Carrots 1 Onion 1 Stalk Celery Yi Head Cabbage 2 Potatoes 1 Tbsp. Butter 1 Bunch Kohlrabi 1 Tsp. Chopped Parsley 154 PROPER NUTRITION Put ingredients through food chopper. Then add enough water to cover vegetables and boil for 15 minutes. Remove from fire, salt to taste, add butter and parsley. Serve. Spinach Soup Spinach Water 1/2 Tsp. Grated Nutmeg 1 Egg 1 Tbsp. Butter 1 Tbsp. Flour Use water in which spinach was cooked. Beat egg with flour until it is a smooth paste and grad- ually add to boiling spinach water. Remove from fire, add butter and nutmeg, salt to taste and serve. Potato Soup 2 Large Potatoes 1 Onion 1 Carrot Cream Sauce 1 Stalk Celery 1 Tsp. Chopped Parsley Cut potatoes, carrot, celery and onion. Cook for about fifteen minutes and put through potato ricer. Make cream sauce, using water in which veg- etables were boiled, add bulk and let come to a boil. Remove from fire, add parsley, and salt to taste. Serve. Tomato Soup 15 Tomatoes 1 Tsp. Chopped Parsley 1 Stalk Celery 2 Tbsp. Butter 1 Onion 2 Tbsp. Flour Wash and cut tomatoes, celery and onion. Boil fifteen minutes. Strain. Make cream sauce, using PROPER NUTRITION 155 water drained from vegetables, and slowly add bulk. Remove from fire, add parsley and serve. Pea Soup 1 Lb. Peas 1 Potato 1 Stalk Celery 1 Tbsp. Butter 1 Stalk Leak Wash peas and soak until soft. Cook in same water in which they were soaked. Add celery, leak and potato and cook until tender. Strain through sieve. Add salt to taste and butter. Cut bread squares and toast them until crisp, add to soup when ready to serve. Bean, Lentil, and Lima Bean Soups are made same as Pea Soup. DRESSINGS Lemon Dressing One Lemon 1 Tbsp. Sugar 2 Cups Water 2 Tbsp. Olive Oil Squeeze the juice of the lemon, dilute with water, add sugar and olive oil. Salt to taste, mix well. Mayonnaise Dressing Yolk of One Egg i/ 2 Cup Olive Oil V2 Tsp. Salt 1 Tbsp. Lemon Juice Beat yolk of egg until thick, add dry ingredients and continue beating. Add a few drops of lemon juice and the oil drop by drop until it is half used, 156 PROPER NUTRITION then add remaining lemon juice, and continue with oil until all is used. Be sure that all the ingredients are cold. Bacon-fat Dressing 3 Slices Bacon 2 Tbsp. Sugar Juice of One Lemon ITsp. Salt 2 Cups Water Cut bacon into small cubes, fry slowly until light brown. Remove from fire, add lemon juice, sugar and salt, mix well and add water. Mayonnaise Cream Dressing for Fruit Salad Prepare the same as Mayonnaise Dressing, omit- ting lemon juice and adding Vi cup of whipped cream, after all olive juice has been used. Serve at once. Mayonnaise Dressing for Vegetable Salad Prepare Mayonnaise Dressing No. 1, add a chopped tomato (minus seeds) and two slices green pepper. Mix thoroughly and pour over salad. Serve at once. FRUIT SALADS No. 1 V2 Grapefruit Mayonnaise Cream 2 Oranges Dressing 2 Bananas 1 Head Lettuce 1 Apple or Pear 4 Tbsp. Finely 1 Stalk Celery Chopped Nuts PROPER NUTRITION 157 Remove skin from grapefruit, oranges and bananas and cut into cubes. Cut apple into cubes. Wash and clean celery, cut into small pieces. Add mayonnaise cream dressing when ready to serve. Place on crisp lettuce leaves. Garnish with chopped nuts, and put red cherry in center and serve. No. 2 1 Cup Strawberries 2 Bananas 1 Cup Raspberries Lettuce Leaves Clean and wash strawberries and raspberries and slice bananas. Arrange strawberries in middle of bed of lettuce with banana slices around edge of dish. Put raspberries on top. Cover with mayon- naise cream dressing, put green cherry on top. Serve. No. 3 1/2 Cantaloupe 1 Banana 1 Orange 1 Tbsp. Chopped Nuts V2 Cup Whipped Cream Cherry Cut medium sized cantaloupe in half, remove meat, cut banana and V» orange into cubes. Mix with cantaloupe and fill empty cantaloupe shell. Place orange slices in star shape over top. Add spoonful of whipped cream in center with cherry. Cover with chopped nuts and serve (individual dish). No. 4 1 Grapefruit 1 Bunch Grapes 2 Apples Mayonnaise Cream % Pineapple Dressing Green Cherry 1 Tbsp. Nuts 1 Red Banana 158 PROPER NUTRITION Cut grapefruit in half and remove fruit. Cut zig-zag edge on grapefruit to make it attractive. Mix fruit with apples, pineapple and banana, cut into cubes, add cream dressing. Put mixture into grape- fruit shell. Decorate edge with grapes cut in half and put green cherry on top. Sprinkle with nuts and serve (individual dish). No. 5 1 Large Orange Raspberries 1 Cup Red and Black 1 Cup Strawberries Cut orange in half, remove fruit. Mix with red berries. Return to empty shells and arrange ring of blackberries around edge. Fill in with grated cocoa- nut and serve. No. 6 Vo Grapefruit 1 Tbsp. Chopped Nuts 1 Orange Mayonnaise Cream % Pineapple Dressing 1 Cup Strawberries Remove fruit from grapefruit shell after cutting it in half, cut orange and pineapple into small pieces, add strawberries. Mix with dressing, trim with dif- ferent colors, sprinkle with chopped nuts. Serve. (Individual Dish.) CEREALS AND GRUELS Rolled Oats One cup of rolled oats to 3 cups of water. Steam in double boiler about 2 hours. Salt, add piece of butter and serve with milk. PROPER NUTRITION 159 Cream of Wheat Prepare as in Rolled Oats and cook l/ 2 hour. Cornmeal Prepare as in Rolled Oats and cook 1 hour. In preparing cereals or gruels for the sick, strain the above through wire sieve. Barley Gruel Same as in Rolled Oats. BAKED GOODS Walnut Bread 3 Cups Whole Wheat 1 Cup Raisins, Dates or Flour Figs 3 Tsp. Baking Powder 1/2 Tsp.Salt 1 Cup Walnuts 1 Cup Brown Sugar (chopped) 1 Cup Milk Mix ingredients in order given and bake in mod- erate oven one hour. Whole Wheat Muffins 4 Cups Whole Wheat 2 Cups Milk Flour 1/2 Cup Melted Butter 4 Tsp. Baking Powder 1 Cup Raisins, Dates or 1 Cup Brown Sugar Figs 1/2 Tsp. Salt Mix drv ingredients; add milk slowly, then melted butter, and lastly add raisins, dates or figs 160 PROPER NUTRITION chopped. Bake in moderate oven from 20 to 30 min- utes, in buttered muffin tins. Yield : 12 muffins. Rolled Oats Muffins V2 Cup Rolled Oats 1 Tsp. Baking Powder 1 Cup Sour Milk 1 Cup Flour 1 Tsp. Salt 2 Tbsp. Melted Butter i/ 2 Tsp. Soda Soak the rolled oats overnight in the sour milk. In the morning add the dry ingredients, sifted to- gether; then add the melted fat. Pour the mixture into greased muffin pans, and bake it in a moderate oven. Barley Muffins 1 Cup Whole Wheat 1 Cup Barley Meal Flour 1 Egg 14 Tsp. Salt 1% Cups Sour Milk 2 Tsp. Baking Powder 2 Tbsp. Butter Melted 1/2 Tsp. Soda Sift together the first four ingredients, and add the remaining ingredients in the order given. Bake the mixture in muffin tins in a moderate oven. Oatmeal Cakes V 2 Cup Butter 1/2 Cup Lard 2 Cups Brown Sugar V2 Cup Boiling Water 3 Cups Quaker Oats 1 Cup Raisins (chopped 1 Egg in 2 cups flour) 1 Tsp. Vanilla 1 Tsp. Cinnamon or 1/2 Tsp. Salt Cloves 1/2 Tsp. Soda PROPER NUTRITION 161 The mixture will be quite stiff. Melt the lard in the boiling water. Combine ingredients in the order given, adding the raisins combined with flour, spice and soda. Drop one teaspoonful at a time on a greased baking pan, leaving plenty of space for spreading. Bake in moderate oven for twenty minutes. Combination Bread 3 Cups Whole Wheat 1 Tbsp. Salt Flour 1 Cup Shortening 3 Cups Rye Flour 1 Qt. Luke Warm 3 Cups White Flour Water 1 Yeast Cake Dissolve yeast cake in one cup luke warm water, and mix with white flour, let rise for about 30 min- utes, then mix with rye and whole wheat flours, add salt and shortening with the water. Then knead for about fifteen minutes, put into tins and allow it to rise until it is double its size. Bake in moderate oven for one hour. Yield : Three loaves. SALADS Salads made especially of the leafy vegetables containing the acid splitting elements — Iron, Sodium, Calcium and Magnesium should be served at every meal. At least 50% of our meals should be com- posed of raw vegetables. Care should be taken that all insect eggs which are lodged in vegetables are removed. This is easily done by washing each leaf separately and soaking them in salt water. 162 PROPER NUTRITION Head Lettuce With Lemon Dressing Remove all wilted leaves. Wash thoroughly, changing water 5 or 6 times. Cut in small pieces and put into colander to drain. Mix with Lemon Dress- ing and serve. Head Lettuce With Mayonnaise Dressing Clean, cut lettuce as directions above and serve with Mayonnaise Dressing. Watercress Salad Clean thoroughly, washing about 8 times. Put into colander to drain. Serve with Mayonnaise and finely chopped new onions. Dandelion Salad Pick each leaf from stalk and wash in cold water. Drain in colander. Mix with Bacon-fat Dressing and serve. Endive Salad Discard outer withered leaves. Pick each leaf from stalk and wash in several waters. Drain in colander. Cut into small pieces, mix with Bacon-fat Dressing and serve. Cucumber Salad Wash and cut Cucumbers (without peeling) mix with Lemon or Mayonnaise Dressing and serve. PROPER NUTRITION 163 Tomato Salad Peel tomatoes and cut into slices about V& inch thick. Serve on lettuce with Mayonnaise Dressing. Celery and Apple Salad Clean celery carefully and allow to stand in cold water for 10 minutes. Cut into cubes. Wash and cut apples into dice. Mix with Mayonnaise and ar- range on lettuce leaves. Red or White Cabbage Salad Chop cabbage fine, mix thoroughly with Mayon- naise Dressing. Arrange beets or carrots around edge of dish and serve. THE PROPER WAY TO PREPARE VEGETABLES IN ORDER TO PRESERVE THE MINERAL ELEMENTS Spinach Clean and wash very carefully. Put into steamer and steam 10 minutes. Drain (save water for soup). Chop fine, add cream sauce using water from spinach, and grated nutmeg. Return to fire, let it come to boiling point, remove from fire and serve. Dandelions Clean and wash very carefully. Put into steamer and steam 10 minutes. Drain. Add finely chopped onion which has been fried in butter to a light brown. Boil for 2 minutes and serve. 164 PROPER NUTRITION Kale Remove large outer stem from leaves. Clean thoroughly in salt water. Cut in small pieces, steam for 15 minutes and drain. Add finely chopped onion which has been fried to a light brown in butter, sim mer for 5 minutes and serve. Kale and Potatoes Prepare Kale as above. Butter baking dish and place alternate layers of Kale and Mashed Potatoes. Top layer to be Potatoes. Add a few pieces of but- ter, bake in moderate oven Vo hour and serve. (In preparing mashed potatoes do not use milk, but the water in which potatoes were boiled. Also scrub the peelings of potatoes well. Boil them separately and the water may be used for mashed potatoes.) Kale and Rice Wash rice, let it come to a boil and drain. Add boiling water and boil for 20 minutes. Place alter- nate layers of Kale and Rice in making dish. Bake V2 hour in moderate oven and serve. Salt to taste. Curly Cabbage Clean and wash each leaf carefully. Cut fine and steam about 15 minutes. Melt large piece of butter, add flour and gradually the water in which the cabbage has been cooked and stir until it thick- ens, season with nutmeg and salt. Add chopped cab- bage and simmer 3 minutes. Serve. Brussels Sprouts Remove outer leaves, wash carefully and allow to stand in salt water about 2 minutes. Steam until PROPER NUTRITION 165 tender (about 20 minutes). Put into cream sauce and simmer about 7 minutes. Peas and Carrots Shell peas. Wash, scrape and cut carrots into strips about 2 inches long. Boil together about 20 minutes. Drain. Add cream sauce and simmer about 10 minutes. Season, add chopped parsley and serve. Asparagus Cut off woody part. Wash, scrape and boil from about 10-15 minutes. Drain, pour over melted butter and serve. Swiss Chard Prepare same as Kale. Corn Remove only the outer withered leaves. Add enough water to cover bottom of kettle and boil for 10 minutes. While boiling be sure to cover kettle tightly. Drain, remove balance of leaves from cobs and serve with butter. Carrots Wash and scrape carrots. Cut into strips and boil in salt water. Drain. Cover with cream sauce and simmer for 2 minutes. Remove from fire, add finely chopped parsley and serve. Kohlrabi Peel root and cut into small pieces. Wash leaves and chop. Boil about 20 minutes and drain. 166 PROPER NUTRITION Put into cream sauce (made with the water in which vegetable was cooked). Simmer about 5 minutes, add finely chopped parsley and serve. Green Beans Wash, string and cut into small pieces. Boil about 25 minutes. Add beans to cream sauce and simmer about 15 minutes. Add salt and parsley. Serve. Waxed Beans Prepare the same as Green Beans Cauliflower Remove leaves and wash carefully. Allow to stand in salt water about 5 minutes. Wash in clear water and boil both Cauliflower and leaves about V2 hour. Drain, put into cream sauce and simmer for 10 minutes. Add salt, grated nutmeg and serve. Vegetable Oysters Scrape and throw immediately into cold water to which lemon juice has been added. This prevents the vegetable from turning black. Cut into strips and boil about y± hour. Add salt and grated nut- meg. Serve. Parsnips Prepare same as Carrots. PROPER NUTRITION 167 Carrots and Potatoes Scrape carrots and peel potatoes. Cut both in strips and boil about 20 minutes. Cover with cream sauce and simmer 5 minutes. Add chopped parsley and serve. Baked Parsnips Scrape and wash. Boil in salted water about % hour. Cut into slices and bake in butter to a golden brown. Serve with upper ground vegetables. Squash Remove seeds and bake in a moderate oven about 1 hour. Scrape and mash squash, add butter and salt. Serve. A leafy vegetable is a good com- bination with squash. HERBS The atmospheric influences are contracting upon the eliminating valves, lungs, kidneys, bowels and skin in winter. Thereby they retain many of the elements in the bloodstream which produce a blood filled with impurities. Living on vegetables raised artificially in hothouses, on stable manure, or stim- ulated with phosphates will not tend to better the condition because they lack the acid splitting min- eral elements. Even though the system of transportation has enabled us to bring home-grown products from the South, the prices of them are so high that the average 168 PROPER NUTRITION person is not able to buy them during the winter, sufficiently to properly balance the meals. The re- salt is too much nitrogenous food (acid producing) and not enough acid neutralizing food (sodium, cal- cium, magnesia, iron, calium). Some think they can "beat nature to it", by putting poisons which have caused abnormal condi- tions in the animal body into a test tube and when they find out the element which will neutralize the disease maker, use them in the human body, thinking it will work the same as in the test tube, ignoring the emotional influences through the human mind. The outcome is the development from a minor into a major disease. We cannot harmoniously beat nature in its physiological chemistry. As soon as the earth is/ sufficiently warmed through the sunrays (Spring) the plants will grow with their rich amount of organic mineral elements, supplying us with all that we need for a houseclean- ing process in our body. In many cases our body is choked up with mor- bid matter and has to start that cleaning process in a radical form such as fevers in local parts of the human system. It is up to us to clean house before we choke up with filth. Centuries ago people went out and picked herbs to use in spring cure (cleaning the body of morbid matter). Many have the conception that laxatives will perform the function. Over stimulation of the internal organs and more enervation of the eliminating organs is the re- sult of such a process. We can bring our blood back PROPER NUTRITION 169 to its proper alkalinity with the following combina- tions which are available for anyone out in nature in the spring. Teaspoons T«aspo Sassafras 3 Elder Blossom 1 Shaving Grass 1 Elder Leaves 1 Sage 1 Sauerdock 1 Peppermint 1 8 Sassafras 4 Com'n Nettle Root 4 Strawberry Common Yarrow 1 Leaves 1 Birch Leaves 1 Nettle Leaves 1 Oats 2 Wormwood 1 Sassafras 3 Camomile 1 Blackberry Leaves 1 9 Elder Root 4 Dandelion 1 Sauerdock Leaves 1 Camomile 1 Sage 1 Elder Root 4 Shaving Grass 1 Walnut Leaves 1 Daisy Blossom 1 Ribwort 1 10 Dandelion Root 4 Sauerdock Leaves 1 Elder Blossom 1 Dandelion Root 3 Blackberry Leaves 1 Elder Leaves 1 Walnut Leaves 1 Sage 1 Sauerdock 1 Common Yarrow 1 11 Sauerdock Root 4 Sauerdock Root 3 Peppermint 1 Daisy Blossom 1 Ribwort 1 Daisy Leaves 1 Oats 1 Peppermint 1 Daisy Leaves 1 Dandelion Root 3 Preparation of the Above Clean herbs in water thoroughly cut them fine or put through a grinder. 170 PROPER NUTRlttOtf To every spoonful of chopped herbs add one pint of boiling water. Remove from fire, let steep for about fifteen minutes. Take one cupful about one hour before every meal during spring months or at least two hours after meals. CALORIES Students, who wish to go into detail about the value of food, will find the following of great importance to them. A large calorie is the amount of heat necessary to raise the temperature of one kilogram of water 1°C One gram of Protein equals 4 calories. One gram of Carbohydrate equals 4 calories. One gram of Fat equals 9 calories. Question 1 — If a person wants to put 200 cal- ories of Protein into a meal, how many grams of Protein are necessary? Answer— One gram of Protein equals 4 calories, therefore, we need as many grams of Protein as 4 is contained in 200 or 50 grams of Protein. In Car- bohydrates we would have the same. In the case of Fat, we would have to divide 200 by 9 to get the amount of fat necessary to make 200 calories. Question 2 — A certain food is analyzed and found to contain : 5 grams of Protein (5x4 — 20 calories) 10 grams of Carbohydrates (10x4 — 40 calories) 3 grams of Fat (3x9 — 27 calories) Total — 87 calories. PROPER NUTRITION i7i Figure how much energy is in 100 grams of milk, cheese, butter, vegetables, meat in the form of Protein, Carbohydrates (starch and sugar)., Hydro- carbons (fats). 100 grams of cow's milk contains: 3.4 grams Protein 3.7 grams Fats 5.0 grams Milk Sugar 100 grams of beef contains 20.0 grams Protein 4.8 grams Fats 6.0 grams Carbohydrates 100 grams of curly cabbage contains: 3.5 grams Protein 0.7 grams Fats 6.0 grams Carbohydrates 100 grams of beans contains: 24.5 grams Protein 1.8 grams Fats 48.2 grams Carbohydrates 100 grams of potatoes contains: 2.0 grams Protein 0.1 grams Fats 22.5 grams Carbohydrates Example — A person should have 2,760 calories. The food at hand is 500 grams of milk, 500 grams potatoes and peas. How many grams of peas are necessary? 172 PROPER NUTRITION 500 grams of milk equals 5x67 calories or 335 calories. 100 grams of milk contains 67 calories: 3.4 protein times 4 calories equals 13.6 3.7 fats times 9 calories equals 33.3 5.0 carbo. times 4 calories equals 20.0 Total— 66.9 500 grams of potatoes equals 5x99 calories or 495 calories. 100 grams potatoes contains 99 calories: 2.0 protein times 4 calories equals 8 0.1 fat times 9 calories equals 0.9 22.5 carbo. times 4 calories equals 90.0 Total— 98.9 Grandtotal — 830 calories. Of the 2,760 calories, 830 are supplied by the milk and potatoes. The remaining 1,930 must be supplied by the peas. 100 grams peas contain 314 calories: 23.0 grams protein times 4 cal. equals 92 2.0 fat times 9 cal. equal 18 51.0 grams carbo. times 4 cal. equals 204 Total— 314 By dividing 1,930 calories (the amount re quired), by 314 calories (the amount supplied by 100 grams of peas), we find the result is 6.1x100 grams peas — 610 grams of peas necessary. PROPER NUTRITION 173 How to Find the Amount of Energy Which Food Must Supply A calorie is equivalent to 425,000 gr. of energy (work). Our muscles use 20%. That is, if we need 20 calories to perform a certain work, we must take a supply of 100 calories in food. If we want to express the necessary energy quanties in food, we must count 1 gr. portein as 4 calories, 1 gr. carbohydrates, 4 and 1 gr. fats 9 cal- ories. If we want to supply the required energy in form of food, we must figure the amount of energy according to the amount of its organic elements. For example — a worker carries 100 kg. in one hour 10x10 meters. What is the amount of energy used. Weight X distance — 100 kg x 10 m x 10 equals 10,000 kgm. A man carries 75 kg. in one hour 15x10m. The total energy used is 75 kg. x 10m x 15 equals 11,250 kgm. A man should work equivalent to 50,000 kgm. How much energy does he need? Answer — For 425 kgm. of work 5x1 calories are necessary. A calorie is equal to 425 kgm. But the muscles only get 20 % of the energy. The balance is consumed in heat. Therefore, instead of one, we must figure five calories. If we divide 50,000 kgm. by 425 and multiply that figure by 5, equals 588.23 calories, the energy necessary for the above work. 174 PROPER NUTRITION How much bacon is necessary to produce 85,000 kgm. of energy? Answer — Divide 85,000 by 425 or 200 caloriea x 5 equals 1,000 calories. As 1 gr. of fat equals 9 calories, we divide 1,000 by 9 or 111.11 gr. Example — 106,250 kgm. energy should be sup- plied by potatoes. Answer — 100 gr. potatoes equals 99 calories. 106,250 kgm. energy require 250 x 5 calories equals 1,250 calories equals 1,263 gr. potatoes. PROPER NUTRITION 175 EVOLUTION OF LIFE AND A KEY TO WHAT IT NEEDS The rock is a chemical combination of elements in a crystal form and we find the same combinations in all evolutionary developments in plant as well as in animal life. When the elements in rock lose their affinity for their binding material, the forms of rock disin- tegrate, that is, the crystal combination separates into a finer form, dust. The rain washes this powderized form down to the soil where millions of hungry mouths are open ready to absorb them for the use of reconstruction, in order to form a new life. These liquified inorganic elements from the rock are assimilated by the seeds which are a sense mem- ory of a primary plant and represent the egg for the new life composed of phosphates and sulphates as the controlling elements. Phosphate has affinity for sunlight and sulphate is the controller. The moisture from the earth and the heat of the sun will cause the coat of this seed to crack and life will spring forth, digesting the elements brought down from the disintegrated rock or stone meal which is changed into a sap or blood and as the seed grows, one cell upon another is formed, storing the organic elements until it represents what we call a plant. The structure of that plant is taken into a crush- ing machine (teeth) separated into small bits and mixed with certain chemicals (digestive juices) for the purpose of separating the useful from the use- Jess, during a process called digestion. 176 PROPER NUTRITION Out of the elements which gave the rock and afterward the plant their forms, a new sap is formed called blood. Through this fluid one cell after another is formed until they combine to make what we call the human body. The characteristic of this structure depends upon the process of evolution. A crude or robust structure has been receiving the elements and in- fluences which represent that form. The temperamental or refined rock, plant or body are made from elements which went through a refining or filtrating process, composed of three stages. The first is the design or sense memory of the parent structure. Every structure using its best for reproducing elements. The second is material, elements of which the body or structure are composed and thirdly action, the influence which is used to materialize the sense memory: if constructive to improve upon it, or, if destructive, to destroy it. To illustrate this, take the design of a house. If it were of a crude nature, the house will, if mater- ialized represent a log house. If the sense memory or influences upon the design are of a constructive and refined nature, the crude material, the logs will be shaped, that is it will have to go through a refin- ing process in order to be in harmony with the de- sign. If the influences of action on the material are in harmony with the first two, the structure will rep- resent a refined house. Our bodies are subject to the same laws or in- fluences in evolution. Our bodies are also a representation of a pri- mary thought (design), material (elements) and PROPER NUTRITION 177 action (influences). Our characteristics are either of a crude or a refined nature. Crude if the material has not been refined as in the illustration of the log house. Refined if the ma- terial (food) which formed the previous structure (plant) had been composed of refined elements. The sap first forms the underground, the crude elements, which are best fitted for the robust, heavy worker. Then as the elements travel through sun- light and oxygen, they are more refined as they form the vegetables and as the sap travels through the trunks and branches of trees, forming fruit, it re- ceives the most refining and filtering process of all. In conclusion, if the reader does not care to go into detail regarding the fundamentals or the key which I am trying to give in this book on Principles of Diet, remember the following : A meal should be composed of — First — for a hard worker : 50% of the underground plants — potatoes, carrots, etc. 30% of the leafy vegetables — spinach, cab- bage, lettuce, kale, etc. 20%- fruit Second — for light physical work: 30 % underground plants 50 % leafy vegetables 20% fruit Third — for the mental worker : 20% underground plants 30 % leafy vegetables 50% fruit 178 PROPER NUTRITION GENERAL RULES The stomach should be the servant and not the master of the body. While eating have your mind concentrated on your meal and not on a newspaper, or thinking about business. A weak body also has weak digestive organs and it is not what you EAT, but what you DIGEST that makes you strong. An expression, after finishing a meal, to the effect that you feel stronger is physcological and not physical. A person working indoors does not need as much food as a person who works outdoors. The physically active requires more food than one who is mentally engaged. Walk home after parties or banquets. Do not put fuel for a five horsepower on a one horsepower stomach. More men have been killed through the digestive tract than upon all the world's battle fields. When the food tastes the best stop eating, it is your taste buds calling not your stomach. We represent intellectually, physically and mor- ally the exact sum of what food we have taken. My advice to those who have a craving for meat is to take it with about 90 % of vegetables and fruits, for if the craving is not satisfied, it is far worse for the nervous system than the acid producing meat. It requires mental and physical harmony to make anything perfect. PROPER NUTRITION 179 Phsycological and physical harmony are the basic influence necessary to guarantee proper diges- tion. If, when you are invited to eat and you find that the table contains a meal which is against your ideas of combination, don't suppress your digestive fluids by worrying about the effects it will have upon you, but, maintain cheerfulness while eating. In order to properly balance your meal see chart on food tables and compare total bases with total acids and be sure that the bases are greater than the acids, i.e. if the bases are 51 and the acids are 49, your meal is properly balanced, as far as minerals are concerned. NOTE ! ! The analysis given in the chart are taken from authorities on physiological chemistry of Koenig, Pir- quet, Rubner, Lahmann, Wolff, Roese, Albu, Schall, Atwater, Berg, Bunge, Hensel, Abderhalden, Letheby and Hindhede. I have endeavored, in the contents of this book, to answer a few of the many questions asked me and to try to simplify the much discussed and confused subject "PROPER NUTRITION". Much Credit is Due to PAULA E. MOLS, D.C. For the Work and Co-operation in Compiling This Book. THE AUTHOR THE NEW WAY TO HEALTH A Book That Shows You a Simple Method to Keep in Good Health. Everybody chokes the function of the Abdom- inal Organs, such as: Liver, Spleen, Stomach Intes- tines while working in Sedentary positions, especial- ly those driving an automobile all day. Unless you restore the circulation in the above mentioned organs every day to the normal, you are doomed to break down with morbid deposits (frag- ments of broken down cells and tissue). Follow the instructions for 15 minutes every day in the ''New Way to Health", a book which gives the key to physiological and physical harmony which no book has given before. It contains 22 actual photos, 92 pages for $1.00. Money returned if not satisfied. It is worth $1.00 to every student to learn that all our physical exercises are negative and only increase enervation upon the internal organs, already overloaded. Send Your Order to the Author DR. J. P. MOLS, 469 Best Street, Buffalo, N. Y. Mothers' Clubs and other organizations inter- ested can arrange for Lectures upon the above by applying to the author, Dr. J. P. Mols. The Author will gladly arrange for Lectures upon Proper Nutrition or other Health Topics. Mothers' Clubs or other Organiza- tions interested are requested to communi- cate with J. P. Mols, 469 Best Street, Buffalo, N. Y. PROPER NUTRITION Copyrighted by DR. J. P. MOLS Buffalo, N. Y. LIBRARY OF CONGRESS 014 336 182 2