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You may copy it, give it away or +re-use it under the terms of the Project Gutenberg License included +with this eBook or online at www.gutenberg.org + + +Title: Diet and Health + With Key to the Calories + +Author: Lulu Hunt Peters + +Release Date: February 15, 2005 [EBook #15069] + +Language: English + +Character set encoding: ISO-8859-1 + +*** START OF THIS PROJECT GUTENBERG EBOOK DIET AND HEALTH *** + + + + +Produced by Rick Niles, John Hagerson, Charlie Kirschner and the +Online Distributed Proofreading Team. + + + + + + +</pre> + +<h1>Diet and Health</h1> +<h3><i>With</i></h3> +<h2>Key to the Calories</h2> +<h5>By</h5> +<h4>Lulu Hunt Peters, A.B., M.D.</h4> +<div class='center'>Ex-Chairman, Public Health Committee<br /> +California Federation of Women's Clubs<br /> +Los Angeles District</div> +<div class="figcenter"><br /> +<br /> +<img src="images/002.png" width="20%" alt="" title="" /> +<br /></div> +<div class='center'>Chicago<br /> +The Reilly and Lee Co.<br /> +<br /> +1918</div> +<hr style="width: 65%;" /> +<h4>Dedicated</h4> +<h5>by permission to</h5> +<h3><i>Herbert Hoover</i></h3> +<hr style="width: 65%;" /> +<h4>Illustrated by</h4> +<h5>The Author's Small Nephew</h5> +<h3>Dawson Hunt Perkins</h3> +<h4>The little rascal</h4> +<hr style="width: 65%;" /> +<h2>Read This First</h2> +<p>I am sorry I cannot devise a key by which to read this book, as +well as a Key to the Calories, for sometimes you are to read the +title headings and side explanations before the text. Other times +you are supposed to read the text and then the headings. It really +does not matter much as long as you read them both. Be sure to do +that. They are clever. <i>I wrote them myself</i>.</p> +<p>I have been accused of trying to catch you coming and going, +because I have included in my book the right methods of gaining +weight, as well as those for losing weight. But this is not the +reason—though I don't object to doing that little +thing—the reason is that the lack of knowledge of foods is +the foundation for both overweight and underweight.</p> +<p>I did want my publishers to get this out in a cheaper edition, +thinking that more people could have it, and thus it would be doing +more good; but they have convinced me that that idea was a false +claim of my mortal mind, and that the more you paid for it, the +more you would appreciate it. I have received many times, and +without grumbling on my part, ten dollars for the same advice given +in my office. Perhaps on this line of reasoning we should have ten +dollars for the book. Those of you who think so may send the +balance on through my publishers.</p> +<div class='blockquot'>L.H.P.<br /> +<br /> +Los Angeles, California<br /> +June, 1918</div> +<hr style="width: 65%;" /> +<h2>CONTENTS</h2> +<div class='center'> +<table border="0" cellpadding="4" cellspacing="0" summary=""> +<tr> +<td align='right'><a href="#Chapter1">1</a></td> +<td><a href="#Chapter1">Preliminary Bout</a></td> +<td align='right'><a href="#Chapter1">11</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter2">2</a></td> +<td><a href="#Chapter2">Key to the Calories</a></td> +<td align='right'><a href="#Chapter2">23</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter3">3</a></td> +<td><a href="#Chapter3">Review and More Definitions</a></td> +<td align='right'><a href="#Chapter3">30</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter4">4</a></td> +<td><a href="#Chapter4">More Keys and More Calories</a></td> +<td align='right'><a href="#Chapter4">37</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter5">5</a></td> +<td><a href="#Chapter5">Vegetarianism vs. Meat Eating</a></td> +<td align='right'><a href="#Chapter5">54</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter6">6</a></td> +<td><a href="#Chapter6">The Deluded Ones—My Thin +Friends</a></td> +<td align='right'><a href="#Chapter6">59</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter7">7</a></td> +<td><a href="#Chapter7">Exercise</a></td> +<td align='right'><a href="#Chapter7">69</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter8">8</a></td> +<td><a href="#Chapter8">At Last! How to Reduce</a></td> +<td align='right'><a href="#Chapter8">77</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter9">9</a></td> +<td><a href="#Chapter9">Autobiographical</a></td> +<td align='right'><a href="#Chapter9">88</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter10">10</a></td> +<td><a href="#Chapter10">Testimonials</a></td> +<td align='right'><a href="#Chapter10">96</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter11">11</a></td> +<td><a href="#Chapter11">An Apology and Some Amendments</a></td> +<td align='right'><a href="#Chapter11">98</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter12">12</a></td> +<td><a href="#Chapter12">Maintenance Diet and Conclusions</a></td> +<td align='right'><a href="#Chapter12">102</a></td> +</tr> +<tr> +<td align='right'><a href="#Chapter13">13</a></td> +<td><a href="#Chapter13">Three Years Later</a></td> +<td align='right'><a href="#Chapter13">106</a></td> +</tr> +</table> +</div> +<hr style="width: 65%;" /> +<h1>Diet and Health</h1> +<hr style="width: 65%;" /> +<h2><a name="Chapter1" id="Chapter1"></a>1</h2> +<h3>Preliminary Bout</h3> +<h3><i>Rule to Find Ideal Adult Net Weight</i></h3> +<p>Multiply number of inches over 5 ft. in height by 5½; add +110. For example: Height 5 ft. 7 in. without shoes.</p> +<div class='center'> +<table summary=""> +<tr> +<td>7 x 5-1/2 =</td> +<td align='right'>38½</td> +</tr> +<tr> +<td> </td> +<td align='right'>+ 110 </td> +</tr> +<tr> +<td><br /></td> +<td align='right'>———</td> +</tr> +<tr> +<td>Ideal weight</td> +<td align='right'>148½</td> +</tr> +</table> +</div> +<p>If under 5 ft. multiply number of inches under 5 ft. by +5½ and subtract from 110.</p> +<h3><i>Are You Thin and Do You Want to Gain?</i></h3> +<div class="sidenote"><i>Don't Read This</i></div> +<div class="figright"><img src="images/010.png" width="40%" alt="" +title="" /></div> +<p>Skip this chapter. It will not interest you in the least. I will +come to you later. I am not particularly interested in you anyway, +for I cannot get your point of view. How any one can want to be +anything but thin is beyond my intelligence. However, knowing that +there are such deluded individuals, I have been constrained to give +you advice. You won't find it spontaneous nor from the heart, but +if you follow my directions I will guarantee that you will gain; +providing, of course, you have no organic trouble; and the chances +are that by giving proper attention to your diet you will gain +anyway, and maybe in passing lose your trouble. Who knows?</p> +<div class="sidenote"><i>Bad Business</i></div> +<p>In war time it is a crime to hoard food, and fines and +imprisonment have followed the exposé of such practices. Yet +there are hundreds of thousands of individuals all over America who +are hoarding food, and that one of the most precious of all foods! +<i>They have vast amounts of this valuable commodity stored away in +their own anatomy</i>.</p> +<div class="figcenter"><br /> +<img src="images/011a.png" width="40%" alt="" title="" /> +<br /> +<br /></div> +<div class="figleft"><img src="images/011b.png" width="40%" alt="" +title="" /></div> +<p>Now fat individuals have always been considered a joke, but you +are a joke no longer. Instead of being looked upon with friendly +tolerance and amusement, you are now viewed with distrust, +suspicion, and even aversion! How dare you hoard fat when our +nation needs it? You don't dare to any longer. You never wanted to +be fat anyway, but you did not know how to reduce, and it is +proverbial how little you eat. Why, there is Mrs. Natty B. Slymm, +who is beautifully thin, and she eats twice as much as you do, and +does not gain an ounce. You know positively that eating has nothing +to do with it, for one time you dieted, didn't eat a thing but what +the doctor ordered, besides your regular meals, and you actually +gained.</p> +<div class="figright"><img src="images/012.png" width="40%" alt="" +title="" /></div> +<p>You are in despair about being anything but fat, and—! how +you hate it. But cheer up. I will save you; yea, even as I have +saved myself and many, many others, so will I save you.</p> +<div class="sidenote"><i>Spirituality vs. Materiality</i></div> +<div class="sidenote"><i>A Long, Long Battle</i></div> +<p>It is not in vain that all my life I have had to fight the too, +too solid. Why, I can remember when I was a child I was always +being consoled by being told that I would outgrow it, and that when +I matured I would have some shape. Never can I tell pathetically +"when I was married I weighed only one hundred eighteen, and look +at me now." No, I was a delicate slip of one hundred and sixty-five +when I was taken.</p> +<p>I never will tell you how much I have weighed, I am so +thoroughly ashamed of it, but my normal weight is one hundred and +fifty pounds, and at one time there was seventy pounds more of me +than there is now, or has been since I knew how to control it. I +was not so shameless as that very long, and as I look back upon +that short period I feel like refunding the comfortable salary +received as superintendent of an hospital; for I know I was only +sixty-five per cent efficient, for efficiency decreases in direct +proportion as excess weight increases. Everybody knows it.</p> +<h3><i>The Meeting Is Now Open for Discussion</i></h3> +<p>Jolly Mrs. Sheesasite has the floor and wants some questions +answered. You know Mrs. Sheesasite; her husband recently bought her +a pair of freight scales.</p> +<div class="sidenote"><i>Mrs. Sheesasite</i></div> +<p>"Why is it, Doctor, that thin people can eat so much more than +fat people and still not gain?"</p> +<div class="sidenote"><i>Me Answering</i></div> +<p>"First: Thin people are usually more active than fat people and +use up their food.</p> +<p>"Second: Thin people have been proved to radiate fifty per cent +more heat per pound than fat people; in other words, fat people are +regular fireless cookers! They hold the heat in, it cannot get out +through the packing, and the food which is also contained therein +goes merrily on with fiendish regularity, depositing itself as +fat.</p> +<div class="figcenter"><br /> +<br /> +<img src="images/014a.png" width="40%" alt="" title="" /> +<br /></div> +<p>"And there are baby fireless cookers and children fireless +cookers. The same dietetic rules apply to them as to the +adult."</p> +<p>"I recognize Mrs. Tiny Weyaton; then you, Mrs. Knott +Little."</p> +<div class="sidenote"><i>Mrs. Weyaton</i></div> +<p>"We have heard you say that fat people eat too much, and still +we eat so little?"</p> +<div class="sidenote"><i>Me Again</i></div> +<p>"Yes, you eat too much, <i>no matter how little it is</i>, even +if it be only one bird-seed daily, <i>if you store it away as +fat</i>. For, hearken; food, and food only (sometimes plus alcohol) +maketh fat. Not water—not air—verily, nothing but food +maketh fat. (And between you and me, Mrs. Weyaton, just +confidential like—don't tell it—we know that the small +appetite story is a myth.)"</p> +<div class="figright"><img src="images/014b.png" width="40%" alt="" +title="" /></div> +<div class="sidenote"><i>Mrs. Knott Little</i></div> +<p>"But, Doctor, is it not true that some individuals inherit the +tendency to be fat, and can not help it, no matter what they +do?"</p> +<div class="sidenote"><i>Doctor</i></div> +<p>"Answer to first part—Yes.</p> +<p>"Answer to second part—No! It is not true that they cannot +help it; they have to work a little harder, that is all. It is true +that being fat is a disease with some, due to imperfect working of +the internal secretory glands, such as the thyroid, generative +glands, etc.; but that is not true fat such as you have. Yours, and +that of the other members who are interested, is due to overeating +and underexercising.</p> +<div class="sidenote"><i>Not</i>?</div> +<p>"Those diseased individuals should be under the care of a +physician. Probably the secretory glands are somewhat inactive or +sluggish in the healthy fat individual. I use the word +<i>healthy</i> here in contradistinction to the other type. In +reality, individuals very much overweight are not really healthy, +and they should also visit their physician."</p> +<p>"Yes, Mrs. Ima Gobbler?"</p> +<div class="sidenote"><i>Mrs. Ima Gobbler</i></div> +<div class="sidenote"><i>Doctor Dear</i></div> +<p>"But, Doctor dear, what's the use of dieting? I only get fatter +after I stop."</p> +<p>(Answering delicate like, for I'm fond of her and she is +sensitive):</p> +<p>"You fat—! You make me fatigued! <i>You never diet long +enough</i> to get out of the fireless cooker class. <i>If you did, +you wouldn't."</i></p> +<p>"Is there anyone else who would like to be recognized? No?"</p> +<div class="sidenote"><i>Nothing That I Don't Know</i></div> +<p>It is well. I will probably answer more as I go along, for there +is nothing that I don't know or haven't studied or tried in the +reducing line. I know everything you have to contend with—how +you no sooner congratulate yourself on your will power, after you +have dragged yourself by the window with an exposure of luscious +fat chocolates with curlicues on their tummies, than another comes +into view, and you have it all to go through with again, and how +you finally succumb.</p> +<p>I hope sometime it will be a misdemeanor, punishable by +imprisonment, to display candy as shamelessly as it is done.</p> +<p>Many fond parents think that candy causes worms. It doesn't, of +course, unless it is contaminated with worm eggs, but, personally, +I wish every time I ate a chocolate I would get a worm, then I +would escape them. The chocolates, I mean. I will tell you more +about worms when I discuss meat.</p> +<div class="sidenote"><i>Vampires</i></div> +<div class="sidenote"><i>Malicious Animal Magnetism?</i></div> +<p>I know how you go down to destruction for peanuts, with their +awful fat content. It is terrible, the lure a peanut has for me. Do +you suppose Mr. Darwin could explain that?</p> +<p>Perhaps I was a little too delicate like in my answer to Mrs. +Gobbler's question,—What's the use of dieting, she only gets +fatter after she stops?</p> +<p>So many ask me that question, with the further pathetic +addition,—Will they always have to keep it up? And it ever +irritates me.</p> +<p>The answer is,—Yes! You will always have to keep up +dieting, just as you always have to keep up other things in life +that make it worth living—being neat, being kind, being +tender; reading, studying, loving.</p> +<p>You will not have to be nearly so strenuous after you get to +normal; <i>but you might as well recognize now, and accept it as a +fact, that neither you nor anybody else will be able to eat beyond +your needs without accumulating fat or disease, or both.</i></p> +<p>I love Billy Sunday's classical answer to the objection that his +conversions were not permanent. He responded: "Neither is a +bath!"</p> +<h3>WHEN YOU START TO REDUCE</h3> +<p>you will have the following to combat:</p> +<div class="sidenote"><i>A Combat</i></div> +<p>First: Your husband, who tells you that he does not like thin +women. I almost hate my husband when I think how long he kept me +under that delusion. Now, of course, I know all about his jealous +disposition, and how he did not want me to be attractive.</p> +<div class="figright"><img src="images/018a.png" width="30%" alt="" +title="" /></div> +<p>Second: Your sister, who says, "Goodness, Lou, but you look old +today; you looked lots better as you were."</p> +<div class="figright"><img src="images/018b.png" width="30%" alt="" +title="" /></div> +<p>Third: Your friends, who tell you that you are just right now; +don't lose another pound! And other friends who tell you cheerful +tales of people they have known who reduced, and who went into a +decline, and finally died.</p> +<div class="sidenote"><i>To Avoid Slack in Your Neck, Double and +Triple Chins, Massage Vigorously Up and Down, Not +Crossways</i></div> +<div class="sidenote"><i>I Am Interesting</i></div> +<p>But you must not mind them. Smile, and tell them that you know +all about it, and don't worry. Go serenely on your way, confident +in your heart that you will look fully ten years younger when you +get down to normal, no matter how you look in the interim. I don't +see why women, and men, too, (secretly) worry so much about +wrinkles. If the increased wrinkles on the face are accompanied by +increased wrinkles in the gray matter, 'tis a consummation devoutly +to be wished. I'm sure I am much more interesting with wrinkles +than I was without. I am to myself, anyway.</p> +<p>However, you will not be any more wrinkled if you reduce +gradually, as I advise, and keep up your exercises at least fifteen +minutes daily.</p> +<div class="sidenote"><i>I Have a Beautiful Complexion</i></div> +<div class="sidenote"><i>I Attended an Art School Six Months +Once</i></div> +<p>Take care of your face, alternate hot and cold water, glycerine +one-quarter, rose water three-quarters, cold cream packs, massage +gently, a little ice—you know what to do—you<br /> +<span style="margin-left: 0.5em;">need not fear. You will not only +look ten</span><br /> +years younger and live twenty years longer—I assert it +boldly—but your complexion and efficiency will be one hundred +per cent better.</p> +<div class="sidenote"><i>Joy</i>!</div> +<p>If there is anything comparable to the joy of taking in your +clothes, I have not experienced it. And when you find your corset +coming closer and closer together (I advise a front lace, so this +can be watched), and then the day you realize that you will have to +stitch in a tuck or get a new one!</p> +<p>But don't be in a hurry to make your clothes smaller now. If +they are loose they will show to the world that you are reducing. A +fat person in a tight suit, unless it is perfectly new, should be +interned.</p> +<div class="sidenote"><i>Food Only</i></div> +<div class="sidenote"><i>Impossible</i></div> +<p>I have said that food, and food only, causes fat. That gives you +the cue to what you must do to get rid of it. No anti-fat medicines +unless under the supervision of your scientific, educated +physician. They are dangerous; most of them contain thyroid +extract, arsenic, or mercury. Even the vendors of these harmful +compounds in their advertisements are now saying to "stop harmful +drugging," but urge you to adopt their particular delightful +product, and, "without dieting or exercises, you will positively +reduce," and so forth.</p> +<p>No drastic purges, no violent exercises, especially at first, +and not too frequent nor prolonged Turkish baths. Epsom salts baths +have little effect. If salts are used habitually internally, they +are harmful. All of these are unscientific and unsuccessful, and +the things they bring on are worse than the fat.</p> +<p>Now, if food is the only source of body substance, you see that +you must study that question, and that is what I will give +you—some lessons on foods and their values.</p> +<div class="sidenote"><i>Candy Cake, Pie, Rich Meats, Thick Gravy, +Bread, Butter, Nuts, Ice Cream</i></div> +<div class="sidenote"><i>Whipped Cream, Candied Sweet +Potatoes</i></div> +<p>Heretofore you have known only in a dumb, despairing sort of way +that all the foods you like are fattening, and all the advice you +read and hear is that you must avoid them as a pestilence. And you +settle down to your joyless fatness, realizing that it is beyond +human strength to do that forever, and that you would rather die +young and fat, anyway, than to have nothing to eat all your life +but a little meat, fish, and sloshy vegetables. Study on, and you +will find the reason your favorite foods are fattening.</p> +<p>But cast off your dejection. <i>You don't have to avoid +them</i>!</p> +<p>Eat what you like and grow thin? Yes; follow me. I know it will +be an exertion, but you must persist and go through with it. +Nothing in life worth while is attained without some effort. So +begin now; it is the price of liberty.</p> +<h3><i>Review</i></h3> +<p>1. Give rule for normal weight.</p> +<p>2. How much excess food have you stored away?</p> +<p>3. Why more important than ever to reduce?</p> +<p>4. Why are fat individuals fireless cookers?</p> +<p>5. Give causes of excess fat.</p> +<p><i>NOTE: The Reviews which follow the chapters are important and +the questions should be answered. To get the full benefit, Little +Book must be studied, for it is the only authorized textbook of the +"Watch Your Weights</i>."</p> +<hr style="width: 65%;" /> +<h2><a name="Chapter2" id="Chapter2"></a>2</h2> +<h3>Key to the Calories</h3> +<p>Some one page the thin? They come back here.</p> +<div class="figright"><img src="images/022.png" width="30%" alt="" +title="" /></div> +<div class="sidenote"><i>Don't Skip This</i></div> +<div class='center'>Definition to learn:</div> +<p>CALORIE; symbol C.; a heat unit and food value unit; is that +amount of heat necessary to raise one pound of water 4 degrees +Fahrenheit.</p> +<div class="sidenote"><i>Pronounced Kal'-o-ri</i></div> +<p>There is a good deal of effort expended by many semi-educated +individuals to discredit the knowledge of calories, saying that it +is a foolish food science, a fallacy, a fetish, and so forth.</p> +<p>They reason, or rather say, that because there are no calories +in some of the very vital elements of foods—the vitamines and +the mineral salts—therefore it is not necessary to know about +them. They further argue that their grandfathers never heard of +calories and they got along all right. That grandfather argument +always enrages my mortal mind.</p> +<div class="sidenote"><i>A Unit of Measure</i></div> +<p>Now you know that a calorie is a unit of measuring heat and +food. It is not heat, not food; simply a unit of measure. And as +food is of supreme importance, certainly a knowledge of how it +should be measured is also of supreme importance.</p> +<div class="sidenote"><i>Yes, They Are Kosher</i></div> +<p>You should know and also use the word calorie as frequently, or +more frequently, than you use the words foot, yard, quart, gallon, +and so forth, as measures of length and of liquids. Hereafter you +are going to eat calories of food. Instead of saying one slice of +bread, or a piece of pie, you will say 100 Calories of bread, 350 +Calories of pie.</p> +<p>The following is the way the calorie is determined:</p> +<p>An apparatus known as the bomb calorimeter has two chambers, the +inner, which contains the dry food to be burned, say a definite +amount of sugar, and an outer, which is filled with water. The food +is ignited with an electric connection and burned. This heat is +transferred to the water. When one pound of water is raised 4 +degrees Fahrenheit, the amount of heat used is arbitrarily chosen +as the unit of heat, and is called the Calorie.</p> +<p>Food burned (oxydized) in the body has been proved to give off +approximately the same amount of heat or energy as when burned in +the calorimeter.</p> +<div class="sidenote"><i>Approximate Measures</i></div> +<div class='center'> +<table summary=""> +<tr> +<td>1 oz. Fat</td> +<td>= 275 C.</td> +</tr> +<tr> +<td> </td> +<td>—about 255 in the body.</td> +</tr> +<tr> +<td>1 oz. Protein (dry)</td> +<td>= 120 C.</td> +</tr> +<tr> +<td> </td> +<td>—about 113 in the body.</td> +</tr> +<tr> +<td>1 oz. Carbohydrates (dry) </td> +<td>= 120 C.</td> +</tr> +<tr> +<td> </td> +<td>—about 113 in the body.</td> +</tr> +<tr> +<td> </td> +<td>(ROSE.)</td> +</tr> +</table> +</div> +<p>Can you see now why fats are valuable? Why they make fat more +than any other food? They give off more than two and one-fourth +times as much heat, or energy, as the other foods.</p> +<div class="sidenote"><i>See Next Chapter for Definitions</i></div> +<p>Notice that protein and carbohydrates have the same food value +as to heat or energy, each 113 Calories to the dry ounce. However, +they are not interchangeable; that is, carbohydrates will not take +the place of protein for protein is absolutely necessary to build +and repair tissue, and carbohydrates cannot do that. But fats and +carbohydrates are interchangeable as fuel or energy foods.</p> +<h3><i>Calories Needed per Day for Normal Individuals</i></h3> +<div class="sidenote"><i>Business of Growing</i></div> +<p>This depends upon age, weight, and physical activities; the baby +and the growing child needing many more calories per pound per day +than the adult, who has to supply only his energy and repair needs. +The aged require still less than the young adult. As to weight; I +have told you why overweight individuals need so little. As to +physical activities; the more active, obviously the more calories +needed, for every movement consumes calories.</p> +<div class="sidenote"><i>Many Know Nothing of This</i></div> +<p>The Maine lumbermen, for instance, while working during the +winter months, consume from 5000 to 8000 Calories per day. But they +do a tremendous amount of physical work.</p> +<p><i>Mental work does not require added nourishment.</i> This has +been proved, and if an excess be taken over what is needed at rest +(if considerable exercise is not taken while doing the mental work) +the work is not so well done.</p> +<div class="sidenote"><i>Calories Required for Normal</i></div> +<div class='center'> +<table border="0" cellspacing="0" summary=""> +<tr> +<td> </td> +<td align='right'>Per pound</td> +</tr> +<tr> +<td> </td> +<td align='right'>per day </td> +</tr> +<tr> +<td>Infants require</td> +<td align='right'>40-50 C.</td> +</tr> +<tr> +<td>Growing Children</td> +<td align='right'>30-40 C.</td> +</tr> +<tr> +<td>Adults (depending upon activity)</td> +<td align='right'>15-20 C.</td> +</tr> +<tr> +<td>Old age requires</td> +<td align='right'>15 or less C.</td> +</tr> +</table> +<br /> +</div> +<h3><i>In Round Numbers for the Day</i></h3> +<div class='center'> +<table border="0" cellpadding="4" cellspacing="0" summary=""> +<tr> +<td align='left'>Child 2-6</td> +<td align='left'>1000 to 1600 C. per day</td> +</tr> +<tr> +<td align='left'>Child 6-12</td> +<td align='left'>1600 to 2500 C. per day</td> +</tr> +<tr> +<td align='left'>Youth 12-18 </td> +<td align='left'>2500 to 3000 C. per day</td> +</tr> +</table> +<br /> +</div> +<div class="sidenote"><i>Growth Demands</i></div> +<p>(Remember that in general the boy needs as much as his father, +and the girl as much as her mother.)</p> +<div class='center'> +<table summary=""> +<tr> +<td> MAN (per day):</td> +<td> </td> +</tr> +<tr> +<td>At rest</td> +<td>1800 to 2000 C.</td> +</tr> +<tr> +<td>Sedentary</td> +<td>2200 to 2800 C.</td> +</tr> +<tr> +<td>Working</td> +<td>3500 to 4000 C.</td> +</tr> +<tr> +<td> </td> +<td> </td> +</tr> +<tr> +<td> WOMAN (per day):</td> +<td> </td> +</tr> +<tr> +<td>At rest</td> +<td>1600 to 1800 C.</td> +</tr> +<tr> +<td>Sedentary occupations (bookkeeper, etc.)</td> +<td>2000 to 2200 C.</td> +</tr> +<tr> +<td>Occupations involving standing, walking, or</td> +<td> </td> +</tr> +<tr> +<td> manual labor (general housekeeping, +etc.)</td> +<td>2200 to 2500 C.</td> +</tr> +<tr> +<td>Occupations requiring strength (laundress, etc.) </td> +<td>2500 to 3000 C.</td> +</tr> +<tr> +<td> </td> +<td>(ROSE.)</td> +</tr> +</table> +<br /> +</div> +<h3><i>Example of Finding Number of Calories Needed</i></h3> +<p>1. Determine normal weight by rule.</p> +<p>2. Multiply normal weight by number of calories needed per pound +per day.</p> +<p>For example, say you weigh 220 or 125 lbs., but by the rule for +your height your weight should be 150 lbs.; then 150 would be the +number you would use.</p> +<div class="sidenote"><i>Work Out Your Requirements</i></div> +<p>By the rule I have given, adults require 15-20 Calories per +pound per day, depending upon activity. For example, if you have no +physical activities, then take the lowest figure, 15. +150x15—2250. Therefore your requirement, if your weight +should be 150, is 2250 Calories per day.</p> +<p>Now, if you want to lose, cut down 500-1000 Calories per day +from that.</p> +<p>Five hundred Calories equal approximately 2 ounces of fat. Two +ounces per day would be about 4 pounds per month, or 48 pounds per +year. Cutting out 1000 Calories per day would equal a reduction of +approximately 8 pounds per month, or 96 pounds per year. These +pounds you can absolutely lose by having a knowledge of food values +(calories) and regulating your intake accordingly. You can now see +the importance of a knowledge of calories.</p> +<div class="sidenote"><span style="margin-left: 2.5em;"><i>1 +lb. fat 4000 C</i></span><br /> +<span style="margin-left: 2.5em;"><i>1/2 lb. fat 2000 +C</i></span><br /> +<span style="margin-left: 2.5em;"><i>1/4 lb. fat 1000 +C</i></span><br /> +<span style="margin-left: 2.5em;"><i>1/8 lb. fat 500 +C</i></span></div> +<p>If you want to gain, add gradually 500-1000 Calories per +day.</p> +<h3><i>Review</i></h3> +<p>1. Define Calorie, and tell how determined.</p> +<p>2. How many C. in 1 oz. fat? of carbohydrates? of protein?</p> +<p>3. Why are fats so fattening?</p> +<p>4. How many C. per day do you require? do mental workers?</p> +<p>5. Upon what do C. needed per day for normal individuals depend? +Discuss.</p> +<hr style="width: 65%;" /> +<h2><a name="Chapter3" id="Chapter3"></a>3</h2> +<h3>Review and More Definitions</h3> +<div class="sidenote"><i>This Is Dry but Important</i></div> +<p>FOOD: That which taken into the body builds and repairs tissue +and yields energy in heat and muscular power.</p> +<div class="sidenote"><i>Approx. %'s if Normal</i></div> +<p>CLASSES OF FOOD:</p> +<p>1. Protein, 18% of body weight.<br /> +2. Fats, 16% of body weight.<br /> +3. Carbohydrates, 1% of body weight.<br /> +4. Mineral matter, 5% of body weight.<br /> +5. Vitamines.<br /> +6. Water, 60% of body weight.</p> +<div class="sidenote"><i>Nitrogenous Food Compounds</i></div> +<p>PROTEIN: Builds tissue, repairs waste, yields energy, and may +help store fat. One-half, at least, of your protein should be from +the vegetable kingdom.</p> +<p>A large percentage of protein is contained in</p> +<p><span style="margin-left: 2.5em;">Eggs +Meat Fowl Fish Nuts</span><br /> +<span style="margin-left: 2.5em;">Milk +Cheese Gluten of Wheat</span><br /> +<span style="margin-left: 2.5em;">Legumes (beans, peas, lentils, +peanuts, etc.)</span></p> +<div class="sidenote"><i>Protein 113 C. Per Oz.</i></div> +<p>There is about one-fourth ounce protein in</p> +<p><span style="margin-left: 2.5em;">1 egg</span><br /> +<span style="margin-left: 2.5em;">1 glass milk (skim, butter, or +whole)</span><br /> +<span style="margin-left: 2.5em;">1-1/2 oz. lean meat, or fish or +fowl</span><br /> +<span style="margin-left: 2.5em;">1 oz. (1-1/5 cu. in.) whole milk +cheese</span><br /> +<span style="margin-left: 2.5em;">2 slices of bread, 3-1/2 x 3-1/2 +x 1/2</span><br /> +<span style="margin-left: 3.5em;">(white, whole wheat, corn, +etc.)</span><br /> +<span style="margin-left: 2.5em;">3 heaping tablespoonfuls canned +baked beans or lima beans</span><br /> +<span style="margin-left: 2.5em;">17 peanuts</span></p> +<div class="sidenote"><i>255 C. Per Oz.</i></div> +<p>FATS: Yield energy and are stored as fat.</p> +<p>Animal Fat: Cream, Butter, Lard</p> +<p>Oils: Cottonseed, Olive Almonds, Peanuts, Walnuts Chocolate, +etc.</p> +<div class="sidenote"><i>113 C. Per Oz.</i></div> +<p>CARBOHYDRATES: Yield energy and are stored as fat.</p> +<p>Sugars (candy, honey, syrup, sweet fruits)</p> +<p>Starches (breads, cereals, potatoes, corn, legumes, nuts)</p> +<p>Vegetable fibre, or cellulose</p> +<p>MINERAL MATTER: Shares in forming bones and teeth, and is +necessary for proper functioning.</p> +<p><span style="margin-left: 2.5em;">Carbon Lime +Sodium Potassium,</span><br /> +<span style="margin-left: 2.5em;">Sulphur Iron +Phosphorus Etc.</span></p> +<div class="sidenote"><i>Whole Grain Products Not +Devitalized</i></div> +<p>These elements are contained largely in the outer coatings of +grains, fruits, and vegetables, and in animal foods and their +products. Do not pare potatoes before cooking. Cook vegetables in a +small amount of water, saving the water for soups and sauces.</p> +<p>WATER: The universal solvent, absolutely necessary for life.</p> +<p>Contained in purest form in all vegetables and fruits. The +average person needs, in addition, from three to five pints taken +as a drink. If not sure of the purity, boil. Do not drink while +food is in the mouth.</p> +<div class="sidenote"><i>Absolutely Necessary for Growth</i></div> +<p>VITAMINES: Health preservers. Vital substances necessary for +growth. The chemistry of these products is at present not +thoroughly understood, but their importance has been demonstrated +by experiments (not torture) on animals. By this work we know that +diseases like beri-beri, scurvy, rickets, and probably pellagra, +are due to a lack of these vital elements in the food, and from +that fact these are called "deficiency" diseases.</p> +<div class="sidenote"><i>Guinea Pigs vs. Babies</i></div> +<p>Of course I realize that nations can be saved from horrible +diseases, and hundreds and thousands of babies saved from death, +through this experimentation on a few guinea pigs and other +animals; but what is the life of a baby compared with the happiness +of a guinea pig? Down with animal experimentation! Let us do +everything in our power to hamper scientific work of this kind. We +are giving up our husbands, fathers, sons, perhaps to die, for the +cause of humanity, but a guinea pig! Horrors!</p> +<p>It has been found that the vitamines, like the minerals, are +most abundant in the outer coverings and the germ of grains, and in +fruits and vegetables. They are also present in fresh milk, butter, +meat and eggs. Babies fed pasteurized or boiled milk should have +fruit juices and vegetable purees early. Begin with one-half +teaspoonful, well diluted, and gradually increase the feeding to an +ounce or more between meals once or twice daily.</p> +<p>Most animal fats have the vitamines, but vegetable fats are +deficient in them. That is the reason cod liver oil is better for +some therapeutic uses than olive oil.</p> +<div class="sidenote"><i>Balanced Diet</i></div> +<p>BALANCED DIET: Should contain</p> +<p><span style="margin-left: 2.5em;">10-15% Protein</span><br /> +<span style="margin-left: 6.5em;">(children may need +more)</span><br /> +<span style="margin-left: 2.5em;">25-30% Fat</span><br /> +<span style="margin-left: 2.5em;">60-65% Carbohydrates</span></p> +<div class="sidenote"><i>To Get the Elements Necessary for +Health</i></div> +<p>For example, suppose you are a fairly active woman and need 2500 +calories per day. Then for a balanced diet you would need:</p> +<div class='blockquot'><br /> +<table summary=""> +<tr> +<td>10% Protein, or</td> +<td align='right'>250 C.</td> +</tr> +<tr> +<td>25% Fat, or</td> +<td align='right'>625 C.</td> +</tr> +<tr> +<td>65% Carbohydrates</td> +<td align='right'>1625 C.</td> +</tr> +<tr> +<td> </td> +<td align='right'>———</td> +</tr> +<tr> +<td> </td> +<td align='right'>2500 C.</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'> +<table summary=""> +<tr> +<td align='right'>250 C. of P. =</td> +<td>2-1/5 oz. dry protein</td> +</tr> +<tr> +<td align='right'>(250 ÷ 113 =</td> +<td>2-1/5, approximately)</td> +</tr> +<tr> +<td align='right'>625 C. of F. =</td> +<td>2-1/2 oz. of fat</td> +</tr> +<tr> +<td align='right'>(625 ÷ 255 =</td> +<td>2-1/2, approximately)</td> +</tr> +<tr> +<td align='right'>1625 C. of CH. =</td> +<td>14-1/2 oz. dry carbohydrates</td> +</tr> +<tr> +<td align='right'>(1625 ÷ 113 =</td> +<td>14-1/2, approximately)</td> +</tr> +</table> +<br /> +</div> +<p>Two and one-fifth ounces dry protein equals the approximate +amount of protein in 10 ounces lean meat, fish, or fowl, or 9 +ounces cheese, or 9 eggs. (You should not take all of your proteins +in any of these single forms.) Two and one-half ounces fat equals +approximately 5 pats of butter.</p> +<div class="sidenote"><i>If Appetite Not Perverted</i></div> +<p>But listen! You don't have to bother with all this fussy stuff. +<i>Be careful not to over-or under-eat of the proteins</i>, and +your tastes will be a fair standard for the rest. You should +remember that a balanced diet contains some of all these foods, in +about the proportions given, and that, while <i>watery vegetables +and fruits contain very few calories, they contain very important +mineral salts, vitamines, and cellulose.</i> The latter is good for +the daily scrub of the intestinal tract.</p> +<div class="sidenote"><i>A Pretty Nearly Universal Error</i></div> +<p>CONSTIPATION is many times caused by a too concentrated diet, or +one containing too little roughage. It has also been discovered +that some individuals who are troubled with faulty elimination +digest this cellulose, and only the more resistant, like bran, is +not absorbed. For those, the Japanese seaweed called agaragar in +the laboratory, but more familiarly known as agar by the layman, is +excellent. The most industrious digestive tract apparently can not +digest that. It has the further property of absorbing a large +amount of water, thus increasing its bulk.</p> +<div class="sidenote"><i>C.S.</i></div> +<div class="sidenote"><i>Have Enough Water, Else You'll Choke to +Death. I Did Once</i></div> +<p>Mineral oils (refined paraffine) also are not absorbable, and +they act with benefit in some cases. About the worst thing to do, +in general, is to take physics constantly. These are not physics, +however; they act mechanically. Even the C.S. (common-sense?) +individual can take these. The agar may be taken two or three +heaping teaspoonfuls in a large glass of water before retiring, or +in the morning before breakfast, or in lieu of 4 o'clock tea. Drink +it down rapidly—for goodness' sake, don't try to chew it.</p> +<p>Mineral oil will make fine mayonnaise dressing. It has little or +no food value, so the constipated overweight individual may indulge +freely. For faulty elimination, then—</p> +<p>1. Correct diet.</p> +<p>2. Exercise—especially brisk walking.</p> +<p>3. Regularity of habit.</p> +<p>4. Possibly the addition of bran, agar, or mineral oils.</p> +<p>5. Sweet disposition. Mean people are always constipated.</p> +<h3><i>Review</i></h3> +<p>1. Give classes of food, with examples of each.</p> +<p>2. What are vitamines? How importance discovered?</p> +<p>3. Where most abundant?</p> +<p>4. What is a balanced diet?</p> +<p>5. What should be done for faulty elimination?</p> +<hr style="width: 65%;" /> +<h2><a name="Chapter4" id="Chapter4"></a>4</h2> +<h3>More Keys and More Calories</h3> +<div class="sidenote"><i>List of Foods to Follow</i></div> +<p>The following list probably does not contain all of the foods +you might like and want to know about, but from those named you can +judge of the food value of others. In general, the caloric value, +and therefore the fattening value, depends upon the amount of fat +and the degree of concentration.</p> +<div class="sidenote"><i>Important</i></div> +<p>But remember this point: <i>Any food eaten beyond what your +system requires for its energy, growth, and repair, is fattening, +or is an irritant, or both</i>.</p> +<div class="sidenote"><i>A Moderate Sized Chocolate Cream</i></div> +<p>If a food contains much fat, you will know that it is high in +food value, for fat has two and one-quarter times the caloric value +that proteins and carbohydrates have. Dry foods are high in value, +for they are concentrated and contain little water. Compare the +quantity of two heaping teaspoonfuls of sugar, a concentrated food, +and one and one-half pounds of lettuce, a watery vegetable, each +having the same caloric value. A moderate sized chocolate cream is +not only concentrated but has considerable fat in the +chocolate.</p> +<div class="sidenote"><i>Enuf Sed</i></div> +<p>It is not necessary to know accurately the caloric values. In +fact, authorities differ in some of their computations. The list is +not mathematically correct, but it will give you a good idea of the +relative values, and is accurate enough for our purposes. I have +purposely given round numbers, where possible, in order to make +them more easily remembered.</p> +<p>In reckoning made dishes, such as puddings and sauces, you must +compute the different ingredients approximately. About how much +sugar it has, how much fat to the dish, and so on. In reckoning any +food, if you are reducing, give it the benefit of the doubt on the +high count; and if trying to gain, count it low.</p> +<p>It is well, if you are much overweight or underweight, to have +some of these foods that are given weighed, so that you can judge +approximately what your servings will total.</p> +<div class="sidenote"><i>A Mixture</i></div> +<p>A mixture of foods should be used, in order to get the different +elements which are necessary for the human machine. It is not +wholesome to have many foods at a meal; but the menu should be +varied from day to day.</p> +<p>Any regimen which does not allow some carbohydrates and fats for +the fuel foods is injurious if persisted in for a length of +time.</p> +<div class="sidenote"><i>Thoroughly Masticate Everything</i></div> +<p>As to harmful combinations; there are not many, and if your food +is thoroughly masticated you need not concern yourself very much +about them. However, if you find a food disagrees with you, or that +certain combinations disagree, do not try to use them. Underweight +individuals sometimes have to train their digestive tracts for some +of the foods they need.</p> +<p>Coffee, tea and other mild stimulants are not harmful to the +majority; but, like everything else, in excess they will cause ill +health. Alcoholic drinks make the fat fatter and the thin thinner, +and both more feeble mentally.</p> +<div class="sidenote"><i>I Love Her</i></div> +<p>I hope I have stimulated you to an interest in dietetics. There +are many books which go into the subject much more deeply. I +recommend, especially, "The Home Dietitian," written by my beloved +colleague and classmate, Dr. Belle Wood-Comstock.</p> +<p>Others I have read that are especially suitable for the home are +"Feeding the Family," by Mary Schwartz Rose, and "Dietary +Computer," by Pope. There are doubtless many other good ones. The +Department of Agriculture publishes free bulletins on the subject. +Farmers' Bulletin No. 142, by Atwater, is very comprehensive.</p> +<p>Other authorities I have consulted are Lusk, Friedenwald and +Ruhräh, Gautier, Sherman, Buttner, Locke and Von Noorden.</p> +<h3>Measuring Table</h3> +<div class='center'> +<table summary=""> +<tr> +<td>1 teaspoon (tsp.) fluid </td> +<td align='right'>1/6 oz.</td> +</tr> +<tr> +<td>1 dessertspoon (tsp.)</td> +<td align='right'>1/3 oz.</td> +</tr> +<tr> +<td>1 tablespoon (tbsp.)</td> +<td align='right'>1/2 oz.</td> +</tr> +<tr> +<td>1 ordinary cup</td> +<td align='right'>8 oz.</td> +</tr> +<tr> +<td>1 ordinary glass</td> +<td align='right'>8 oz.</td> +</tr> +<tr> +<td>Average helping</td> +<td align='right'>a.h.</td> +</tr> +</table> +<br /> +</div> +<h3><i>One Hundred Calorie Portions and Average Helpings</i></h3> +<div class='center'>(Approximate Measures)<br /> +(ATWATER, LOCKE, ROSE)</div> +<h3>MEATS</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td colspan="4" align="center">Beef:</td> +</tr> +<tr> +<td>Beefsteak, lean round</td> +<td align='right'>2 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>3-1/2 oz., 185 C.</td> +</tr> +<tr> +<td>Beefsteak, tenderloin</td> +<td align='right'>1 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>285 C.</td> +</tr> +<tr> +<td>Beef, roast, very lean</td> +<td align='right'>3 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>150 C.</td> +</tr> +<tr> +<td colspan="4" align="center">Chicken:</td> +</tr> +<tr> +<td>Chicken, roast</td> +<td align='right'>1-2/3oz. 100 C.</td> +<td align='right'>1 slice</td> +<td align='right'>180 C.</td> +</tr> +<tr> +<td>Frankfurters, 1 sausage</td> +<td align='right'>1 oz. 100 C.</td> +</tr> +<tr> +<td>Chops, lamb or mutton</td> +<td align='right'>1-1/2 oz. 100 C.</td> +<td align='right'>Average chops</td> +<td align='right'>150-300 C.</td> +</tr> +<tr> +<td colspan="4" align="center">Pork:</td> +</tr> +<tr> +<td>Bacon, crisp</td> +<td align='right'>1/2 oz. 100 C.</td> +<td align='right'>1 small slice, crisp</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td>Chop</td> +<td align='right'>1-1/2 oz. 100 C.</td> +<td align='right'>Medium</td> +<td align='right'>160-300 C.</td> +</tr> +<tr> +<td>Ham, boiled</td> +<td align='right'>1-1/3 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>3 oz., 250 C.</td> +</tr> +<tr> +<td>Ham, fried</td> +<td align='right'>3/4 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>3 oz., 400 C.</td> +</tr> +<tr> +<td>Sausage</td> +<td align='right'>1 oz. 100 C.</td> +<td align='right'>1 small, crisp</td> +<td align='right'>60 C.</td> +</tr> +<tr> +<td>Turkey</td> +<td align='right'>1-1/3 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>3-1/3 oz., 260 C.</td> +</tr> +</table> +<br /> +</div> +<h3>FISH</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Fish, Lean, Cod, Halibut</td> +<td align='right'>3 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>4 oz., 135 C.</td> +</tr> +<tr> +<td>Fish, fat, salmon, sardines</td> +<td align='right'>1 1/2 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>4 oz., 260 C.</td> +</tr> +<tr> +<td>Lobster</td> +<td align='right'>4 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Oysters</td> +<td align='right'>12 -- 100 C.</td> +<td align='right'>1 oyster</td> +<td align='right'>8 C.</td> +</tr> +<tr> +<td>Clams, long</td> +<td align='right'>8 -- 100 C.</td> +<td align='right'>1 clam</td> +<td align='right'>12 C.</td> +</tr> +</table> +<br /> +</div> +<h3>SOUPS</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Cream soups, average</td> +<td align='right'>3 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>4 oz., 125 C.</td> +</tr> +<tr> +<td>Consommés, no fat</td> +<td align='right'>30 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>4 oz., 15 C.</td> +</tr> +</table> +<br /> +</div> +<h3>DAIRY PRODUCTS AND EGGS</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Butter, 1 level tbsp. scant</td> +<td align='right'>1/2 oz. 100 C.</td> +<td align='right'>1 ball</td> +<td align='right'>120 C.</td> +</tr> +<tr> +<td colspan="2">Cheese (American, Roquefort, Swiss, etc.)</td> +<td colspan="2" align="right">1-1/8 cu. in 3/4 oz. 100 C.</td> +</tr> +<tr> +<td>Cottage Cheese</td> +<td align='right'>3 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Whole Milk</td> +<td align='right'>5 oz. 100 C.</td> +<td align='right'>1 glass</td> +<td align='right'>160 C.</td> +</tr> +<tr> +<td>Skim Milk</td> +<td align='right'>10 oz. 100 C.</td> +<td align='right'>1 glass</td> +<td align='right'>80 C.</td> +</tr> +<tr> +<td>Malted Milk (dry)</td> +<td align='right'>1 h. tbsp. 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Buttermilk, natural</td> +<td align='right'>10 oz. 100 C.</td> +<td align='right'>1 glass</td> +<td align='right'>80 C.</td> +</tr> +<tr> +<td>Koumiss</td> +<td align='right'>6 oz. 100 C.</td> +<td align='right'>1 glass</td> +<td align='right'>130 C.</td> +</tr> +<tr> +<td>Condensed, unsweetened</td> +<td align='right'>2 oz. 100 C.</td> +<td align='right'>1 tbsp</td> +<td align='right'>35 C.</td> +</tr> +<tr> +<td>Condensed, sweetened</td> +<td> </td> +<td align='right'>1-1/4 tbsp</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Cream, average</td> +<td align='right'>1-1/3 oz. 100 C.</td> +<td align='right'>1 tbsp</td> +<td>50 C.</td> +</tr> +<tr> +<td>Cream, whipped</td> +<td align='right'>1-1/3 oz. 100 C.</td> +<td align='right'>1 h. tbsp</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Eggs, 1 large</td> +<td align='right'>1 -- 100 C.</td> +<td align='right'>Average egg</td> +<td align='right'>80 C.</td> +</tr> +<tr> +<td colspan="4">Boiled or poached; if fried, C. depend upon fat +adhering.</td> +</tr> +</table> +<br /> +</div> +<h3>VEGETABLES</h3> +<p>When not otherwise indicated, the method of cooking is by +boiling. The caloric value of sauces served with them not +included.</p> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Asparagus, large stalks</td> +<td align='right'>20 -- 100 C.</td> +<td align='right'>1 stalk</td> +<td align='right'>5 C.</td> +</tr> +<tr> +<td>Beets</td> +<td align='right'>1 lb. -- 100 C.</td> +<td align='right'>2 h. tbsp</td> +<td align='right'>30 C.</td> +</tr> +<tr> +<td>Beans, Baked, home</td> +<td align='right'>1-1/2 oz. 100 C.</td> +<td align='right'>3 h. tbsp</td> +<td align='right'>300 C.</td> +</tr> +<tr> +<td>Beans, Baked, canned</td> +<td align='right'>2-1/2 oz. 100 C.</td> +<td align='right'>3 h. tbsp</td> +<td align='right'>150 C.</td> +</tr> +<tr> +<td>Beans, Lima</td> +<td align='right'>3 oz. 100 C.</td> +<td align='right'>3 h. tbsp</td> +<td align='right'>130 C.</td> +</tr> +<tr> +<td>Beans, String</td> +<td align='right'>1 lb. 100 C.</td> +<td align='right'>2 h. tbsp</td> +<td align='right'>15 C.</td> +</tr> +<tr> +<td>Cabbage</td> +<td align='right'>1-1/2 lb. 100 C.</td> +<td align='right'>3 h. tbsp</td> +<td align='right'>10 C.</td> +</tr> +<tr> +<td>Carrots</td> +<td align='right'>1 lb. 100 C.</td> +<td align='right'>3 h. tbsp</td> +<td align='right'>20 C.</td> +</tr> +<tr> +<td>Cauliflower</td> +<td align='right'>1 lb. 100 C.</td> +<td align='right'>3 h. tbsp</td> +<td align='right'>20 C.</td> +</tr> +<tr> +<td>Celery, uncooked</td> +<td align='right'>1 lb. 100 C.</td> +<td align='right'>6 stalks</td> +<td align='right'>15 C.</td> +</tr> +<tr> +<td>Corn, canned</td> +<td align='right'>3-1/3 oz. 100 C.</td> +<td align='right'>2 h. tbsp</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Corn, green, 1 ear Medium size.</td> +<td align='right'>3-1/3 oz. 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Cucumber</td> +<td align='right'>1-1/2 lb. 100 C.</td> +<td align='right'>10 to 12 thin slices</td> +<td align='right'>10 C.</td> +</tr> +<tr> +<td>Lettuce</td> +<td align='right'>1-1/2 lb. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>5-10 C.</td> +</tr> +<tr> +<td>Mushrooms</td> +<td align='right'>8 oz. 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Onions, 2 large</td> +<td align='right'>8 oz. 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Parsnips</td> +<td align='right'>8 oz. 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>2 oz., 25 C.</td> +</tr> +<tr> +<td>Peas, green</td> +<td align='right'>3 oz. 100 C.</td> +<td align='right'>A.h., 3 h. tbsp</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Potatoes, sweet</td> +<td align='right'>1-1/2 oz. 100 C.</td> +<td align='right'>1 medium</td> +<td align='right'>200 C.</td> +</tr> +<tr> +<td>Potatoes, white</td> +<td align='right'>3 oz. 100 C.</td> +<td align='right'>1 medium</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Potato Chips......scant</td> +<td align='right'>1 oz. 100 C.</td> +<td align='right'>A.h., 8-10 pieces</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Radishes</td> +<td align='right'>1 lb. 100 C.</td> +<td align='right'>A.h., 6 red button</td> +<td align='right'>15 C.</td> +</tr> +<tr> +<td>Spinach</td> +<td align='right'>1-1/2 lb. 100 C.</td> +<td align='right'>A.h., 1/2 cup</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td>Squash</td> +<td align='right'>1 lb. 100 C.</td> +<td align='right'>A.h., 2h. tbsp</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td>Tomatoes</td> +<td align='right'>1 lb. 100 C.</td> +<td align='right'>A.h., 1 large</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td>Turnips</td> +<td align='right'>1 lb. 100 C.</td> +<td align='right'>A.h., 2 h. tbsp</td> +<td align='right'>25 C.</td> +</tr> +</table> +<br /> +</div> +<h3>FRUITS</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Apple</td> +<td align='right'>7 oz. 100 C.</td> +<td align='right'>1 average size</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td>Banana</td> +<td align='right'>5 oz. 100 C.</td> +<td align='right'>1 small</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Berries .. average</td> +<td align='right'>5 oz. 100 C.</td> +<td align='right'>1 small cup</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Cantaloupe</td> +<td align='right'>1 lb. 100 C.</td> +<td align='right'>A.h., 1/2 melon</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Cherries</td> +<td align='right'>5 oz. 100 C.</td> +<td align='right'>A.h., 1 small cup</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Grapes</td> +<td align='right'>5 oz. 100 C.</td> +<td align='right'>A.h., 1 small bunch</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Lemons (5 oz. each)</td> +<td align='right'>2 -- 100 C.</td> +<td align='right'>Average size</td> +<td align='right'>30 C.</td> +</tr> +<tr> +<td>They won't make you thin.</td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Oranges (9 oz. each)</td> +<td align='right'>1 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Peaches (5 oz. each)</td> +<td align='right'>2 -- 100 C.</td> +<td align='right'>Average size</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td>Pears (6 oz. each)</td> +<td align='right'>1 -- 100 C.</td> +<td align='right'>Average size</td> +<td align='right'>90 C.</td> +</tr> +<tr> +<td>Pineapple, fresh</td> +<td align='right'>7 oz. 100 C.</td> +<td align='right'>2 slices, 1 in. thick</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Plums, large</td> +<td align='right'>3 or 4 100 C.</td> +<td align='right'>1 plum</td> +<td align='right'>30 C.</td> +</tr> +<tr> +<td>Watermelon</td> +<td align='right'>1-1/2 lb. 100 C.</td> +<td align='right'>Large slice</td> +<td align='right'>15 C.</td> +</tr> +<tr> +<td>Dates (dry), large</td> +<td align='right'>3-4 100 C.</td> +<td align='right'>1 large</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td>Figs (dry), large</td> +<td align='right'>1-1/2 100 C.</td> +<td align='right'>1 large</td> +<td align='right'>65 C.</td> +</tr> +<tr> +<td>Prunes (dry), large</td> +<td align='right'>3 -- 100 C.</td> +<td align='right'>1 large</td> +<td align='right'>35 C.</td> +</tr> +<tr> +<td colspan="3">Stewed, 4 medium, with 4 tbsp. juice</td> +<td>200 C.</td> +</tr> +</table> +<br /> +</div> +<h3>BREAD AND CRACKERS</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Brown Bread, 1 slice,</td> +<td>3 in. in diam., 3/4 in. thick</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Corn Bread, 3 x 2 x 3/4</td> +<td align='right'>1-1/2 oz.</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Victory Bread, 1 slice,</td> +<td>3 x 4 x 1/2 in.</td> +<td align='right'>100 C.</td> +</tr> +</table> +<br /> +</div> +<p>White, gluten, rye, whole wheat, etc., practically same caloric +value per same weight. There is so little difference between the +caloric value of gluten bread and other breads that it is not +necessary for reducing to try to get it. (Toasted bread has the +same caloric value that it had before toasting. It is more easily +digested, but just as fattening. Advised, however, because it makes +you chew.)</p> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>1 French or Vienna roll</td> +<td align='right'>100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Zweiback</td> +<td align='right'>3/4 oz. 100 C.</td> +<td>1 slice, 3-1/4 x 1-1/4 x 1/2 in.,</td> +<td align='right'>35 C.</td> +</tr> +<tr> +<td>Graham Crackers</td> +<td align='right'>3 -- 100 C.</td> +<td align='right'>1 c., 3 in. sq.</td> +<td align='right'>35 C.</td> +</tr> +<tr> +<td>Oyster Crackers</td> +<td align='right'>24 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Soda Crackers</td> +<td align='right'>4 -- 100 C.</td> +<td align='right'>1 c.</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td>Pretzels</td> +<td align='right'>5 -- 100 C.</td> +<td align='right'>1 p.</td> +<td align='right'>20 C.</td> +</tr> +</table> +<br /> +</div> +<h3>BREAKFAST FOODS, ETC.</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Farina or Cream of Wheat</td> +<td align='right'>6 oz. -- 100 C.</td> +<td align='right'>2 h. tbsp</td> +<td align='right'>60 C.</td> +</tr> +<tr> +<td>Force</td> +<td align='right'>1 oz. -- 100 C.</td> +<td align='right'>5 h. tbsp</td> +<td align='right'>65 C.</td> +</tr> +<tr> +<td>Grapenuts -- scant</td> +<td align='right'>1 oz. -- 100 C.</td> +<td align='right'>2 tbsp</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Griddle Cakes, 4-1/2 in. in diam.</td> +<td align='right'>100 C.</td> +<td align='right'>A.h., 3 cakes</td> +<td align='right'>300 C.</td> +</tr> +<tr> +<td colspan="4">(This does not include butter and syrup, +remember.)</td> +</tr> +<tr> +<td>Hominy</td> +<td align='right'>4 oz. -- 100 C.</td> +<td align='right'>2 h. tbsp</td> +<td align='right'>85 C.</td> +</tr> +<tr> +<td>Macaroni, plain</td> +<td align='right'>4 oz. -- 100 C.</td> +<td align='right'>2 h. tbsp</td> +<td align='right'>90 C.</td> +</tr> +<tr> +<td colspan="2">Macaroni and cheese (depends on amt. cheese)</td> +<td align='right'>2 h. tbsp</td> +<td align='right'>200-300 C.</td> +</tr> +<tr> +<td>Muffin, average</td> +<td align='right'>3/4 m. -- 100 C.</td> +<td align='right'>1 muffin</td> +<td align='right'>125 C.</td> +</tr> +<tr> +<td>Oatmeal</td> +<td align='right'>5 oz. -- 100 C.</td> +<td align='right'>1 small cup</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Puffed Rice</td> +<td align='right'>1 oz. -- 100 C.</td> +<td align='right'>5 h. tbsp</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td>Popcorn (cups)</td> +<td align='right'>1-1/2 -- 100 C.</td> +<td colspan="2">A.h. depends on butter added.</td> +</tr> +<tr> +<td>Rice, boiled</td> +<td align='right'>4 oz. -- 100 C.</td> +<td align='right'>1/2 cup</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Shredded Wheat Biscuit</td> +<td align='right'>1 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Triscuits (<i>2</i>)</td> +<td align='right'>100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Waffles -- scant</td> +<td align='right'>1/2 w. -- 100 C.</td> +<td align='right'>1 waffle</td> +<td align='right'>225 C.</td> +</tr> +</table> +<br /> +</div> +<h3>CANDY, PASTRIES AND SWEETS</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Chocolate creams, medium.</td> +<td align='right'>1 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Chocolate, 1 lb</td> +<td align='right'>2880 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Cherries, candied</td> +<td align='right'>10 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Cup Custard, 1/3 cup</td> +<td align='right'>100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td colspan="3">Chocolate Nut Caramels 1 x 1 x 4/5 in.</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td colspan="4">Other candies, reckon sugar, nuts, etc.</td> +</tr> +<tr> +<td>Cookies, plain, diam. 3 in.</td> +<td align='right'>2 -- 100 C.</td> +<td align='right'>1 cookie</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td colspan="4">If raisins or nuts in them, count extra.</td> +</tr> +<tr> +<td>Doughnut -- scant 2/3</td> +<td align='right'>100 C.</td> +<td align='right'>1 average size</td> +<td align='right'>160 C.</td> +</tr> +<tr> +<td>Ginger-snap</td> +<td align='right'>5 -- 100 C.</td> +<td align='right'>1 gingersnap</td> +<td align='right'>20 C.</td> +</tr> +<tr> +<td>Honey -- h. tbsp</td> +<td align='right'>1 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td colspan="4">Thick syrups approximately the same.</td> +</tr> +<tr> +<td>Ladyfingers -- scant</td> +<td align='right'>1 oz. -- 100 C.</td> +<td align='right'>1 ladyfinger</td> +<td align='right'>35-50 C.</td> +</tr> +<tr> +<td>Macaroons</td> +<td align='right'>2 -- 100 C.</td> +<td align='right'>1 macaroon</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td colspan="4">Pie with top crust, about 1/4</td> +</tr> +<tr> +<td>ordinary slice, or 1-1/4 in.</td> +<td align='right'>100 C.</td> +<td align='right'>A.h., 1/6 pie</td> +<td align='right'>350 C.</td> +</tr> +<tr> +<td>Pie without top crust, 2 in.</td> +<td align='right'>100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td colspan="2">Custard, lemon, squash, etc.</td> +<td align='right'>A.h., 1/6 pie.</td> +<td align='right'>250-300 C.</td> +</tr> +<tr> +<td>Puddings, average -- cup</td> +<td align='right'>1/4 -- 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>200-350 C.</td> +</tr> +<tr> +<td colspan="4">Depends upon richness.</td> +</tr> +<tr> +<td>Ice Cream -- h. tbsp</td> +<td align='right'>1 -- 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>200-350 C.</td> +</tr> +<tr> +<td colspan="4">Depends upon richness.</td> +</tr> +<tr> +<td>Cakes</td> +<td align='right'>1 oz. -- 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>200-350 C.</td> +</tr> +<tr> +<td colspan="4">Depends upon size, icing, fruit, nuts, etc.; +compute approximately.</td> +</tr> +<tr> +<td>Sugar -- cubes</td> +<td align='right'>3 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Granulated -- h. tsp</td> +<td align='right'>2 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +</table> +<br /> +</div> +<p>Saccharine, a coal tar product 300 to 500 times sweeter than +sugar, but of no food value. Not advisable to use habitually. +Better learn to like things unsweetened—it can be done.</p> +<h3>CONDIMENTS AND SAUCES</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Mayonnaise -- m. tbsp</td> +<td align='right'>1 -- 100 C.</td> +<td align='right'>A.h.</td> +<td align='right'>200 C.</td> +</tr> +<tr> +<td>Olive oil and other oils. dsp.</td> +<td align='right'>1 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Olives, green or ripe</td> +<td align='right'>6-8 -- 100 C.</td> +<td align='right'>1 olive</td> +<td align='right'>10-15 C.</td> +</tr> +<tr> +<td>Tomato Catsup</td> +<td align='right'>6 oz. -- 100 C.</td> +<td align='right'>1 tbsp.</td> +<td align='right'>10 C.</td> +</tr> +<tr> +<td>Thick Gravies -- tbsp.</td> +<td align='right'>3 -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +</table> +<br /> +</div> +<h3>NUTS</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Almonds, large</td> +<td align='right'>10 -- 100 C.</td> +<td align='right'>1 almond</td> +<td align='right'>10 C.</td> +</tr> +<tr> +<td>Brazil, large</td> +<td align='right'>2-1/2 -- 100 C.</td> +<td align='right'>1 Brazil nut</td> +<td align='right'>45 C.</td> +</tr> +<tr> +<td>Chestnuts, small</td> +<td align='right'>20 -- 100 C.</td> +<td align='right'>1 chestnut</td> +<td align='right'>5 C.</td> +</tr> +<tr> +<td>Peanuts, large double</td> +<td align='right'>10 -- 100 C.</td> +<td align='right'>1 bag</td> +<td align='right'>250-300 C.</td> +</tr> +<tr> +<td>Pecans, large</td> +<td align='right'>5 -- 100 C.</td> +<td align='right'>1 pecan</td> +<td align='right'>20 C.</td> +</tr> +<tr> +<td>Walnuts, large</td> +<td align='right'>3-1/3 -- 100 C.</td> +<td align='right'>1 walnut</td> +<td align='right'>30 C.</td> +</tr> +<tr> +<td>Cocoanut, prepared</td> +<td align='right'>1/2 oz. -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Peanut Butter</td> +<td align='right'>2-1/2 tsp. -- 100 C.</td> +<td> </td> +<td> </td> +</tr> +</table> +<br /> +</div> +<h3><i>Key to Key</i></h3> +<div class="sidenote"><i>Remember This</i></div> +<p>If you will remember the following portions of food, you will +have a standard by which to compute your servings:</p> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Lean Meat: a piece 3 x 2 x 1/2 (2 oz.)</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td> Now if your serving of meat or fish is +fat,</td> +<td> </td> +</tr> +<tr> +<td> mentally cut in two for same value. If +very</td> +<td> </td> +</tr> +<tr> +<td> lean, you should add a little.</td> +<td> </td> +</tr> +<tr> +<td>White Bread: slice 3 x 4x 1/2</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Compute other breads by this.</td> +<td> </td> +</tr> +<tr> +<td>Butter: 1 scant tablespoonful</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Sugar: 1 heaping teaspoonful</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td>Potatoes: 1 medium, boiled or baked.</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Watery Vegetables: 1 helping</td> +<td align='right'>15-35 C.</td> +</tr> +</table> +<br /> +</div> +<p>If food is fried, or butter, oil, or cream sauces are added, the +C. value increases markedly.</p> +<h3><i>Review</i></h3> +<p>1. Why is a mixture of foods necessary?</p> +<p>2. Give the caloric value of the following: 1 glass of milk, +skim; buttermilk; 10 chocolate creams; 1 bag peanuts; 1 pat butter; +1 piece pie.</p> +<p>3. Name foods low in caloric value. Why are they valuable?</p> +<p>4. How many calories of bread and butter do you daily +consume?</p> +<p>5. Reckon your usual caloric intake. How much of it is in excess +of your needs?</p> +<p>6. Memorize caloric value of foods you are fond of.</p> +<h3><i>This Table of Foods, With the C Given Per Oz. Will Help +You</i></h3> +<p>The caloric value of pure fat is 255 C per oz., dry starches and +sugars (carbohydrates), and protein (the meat element), is 113. +This means fats are 2-1/4 times more fattening than other foods. +Most foods contain considerable water, so the following is an +approximate table of foods 'as is.' I have given round numbers in +the table so you can more easily remember them. <i>Memorize +it</i>.</p> +<div class='center'><br /> +<br /> +Calories per oz.<br /> +<br /> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Fats</td> +<td align='right'>255</td> +</tr> +<tr> +<td>Nuts, edible part</td> +<td align='right'>200</td> +</tr> +<tr> +<td>Sugar</td> +<td align='right'>115</td> +</tr> +<tr> +<td>Cream cheese</td> +<td align='right'>110</td> +</tr> +<tr> +<td>Cottage cheese (no fat)</td> +<td align='right'>30</td> +</tr> +<tr> +<td>Breads</td> +<td align='right'>75</td> +</tr> +<tr> +<td>Lean meats</td> +<td align='right'>50</td> +</tr> +<tr> +<td>Lean fish</td> +<td align='right'>35</td> +</tr> +<tr> +<td>Eggs (per oz.)</td> +<td align='right'>40</td> +</tr> +<tr> +<td>Milk, whole</td> +<td align='right'>20</td> +</tr> +<tr> +<td>Milk, skim and buttermilk (no fat)</td> +<td align='right'>10</td> +</tr> +<tr> +<td>Milk, condensed, sweet</td> +<td align='right'>100</td> +</tr> +<tr> +<td>Milk, condensed, unsweet.</td> +<td align='right'>50</td> +</tr> +<tr> +<td>Cream, thin</td> +<td align='right'>60</td> +</tr> +<tr> +<td>Cream, thick</td> +<td align='right'>110</td> +</tr> +<tr> +<td>Fruits: Dried</td> +<td align='right'>100</td> +</tr> +<tr> +<td>Sweet</td> +<td align='right'>25</td> +</tr> +<tr> +<td>Acid</td> +<td align='right'>15</td> +</tr> +<tr> +<td>Vegetables: Potatoes, plain (oz.)</td> +<td align='right'>30</td> +</tr> +<tr> +<td>Cooked Legumes, (peas, beans, etc.)</td> +<td align='right'>20-35</td> +</tr> +<tr> +<td>Watery and leafy</td> +<td align='right'>5-15</td> +</tr> +</table> +<br /> +</div> +<hr style="width: 65%;" /> +<h2><a name="Chapter5" id="Chapter5"></a>5</h2> +<h3>Vegetarianism vs. Meat Eating</h3> +<div class="sidenote"><i>Protein</i></div> +<p>As protein is the only food which builds and repairs tissue, it +is the food which has caused the most controversy.</p> +<p>First: As to the amount needed.</p> +<p>Second: As to whether animal flesh protein is necessary.</p> +<div class="sidenote"><i>Chittenden</i></div> +<p>AMOUNT NEEDED: It was thought for many years that 150 grams or 5 +ounces of dry protein (equivalent to about 1-1/2 pounds lean meat) +per day was necessary. But experiments of Chittenden and others +have proved that considerably less is sufficient, and that the +health is improved if less is taken.</p> +<p>Chittenden's standard is 50 grams, or 1-2/3 ounces, dry protein +(equivalent to 1/2 pound meat per day). This is considered by many +as insufficient. A variation from 1-2/3 to 3 ounces dry protein per +day will give a safe range. (ROSE.)</p> +<div class="sidenote"><i>Approx. 240 to 360 C Per Day</i></div> +<p><i>The amount of protein needed is comparatively independent of +the amount of physical exertion</i>, thus differing from the purely +fuel foods, carbohydrates and fats, which should vary in direct +proportion to the amount of physical exertion. In general, 10 to 15 +per cent of the total calories per day should be taken as protein. +An excess is undoubtedly irritant to the kidneys, blood vessels, +and other organs, and if too little is taken the body tissues will +suffer.</p> +<p>Not all of the protein should be taken in the form of animal +protein; at least one-half should be taken from the vegetable +kingdom.</p> +<p><i>Animal Flesh Protein</i></p> +<div class="sidenote"><i>Necessary?</i></div> +<p>The following are a few of the chief reasons given by those who +object to its use:</p> +<div class="sidenote"><i>The Negative Side</i></div> +<p>First: The animal has just as much right to life, liberty, and +pursuit of happiness as we have.</p> +<p>Second: They may be diseased, and there is the possibility of +their containing animal parasites, such as tapeworms and +trichinæ. I would like to tell you more about worms, they are +so interesting, but He says not to try to tell all I know in this +little book; that maybe he will let me write another sometime, +although it is a terrible strain on him, and that I have given +enough of the family history, anyway.</p> +<div class="sidenote"><i>Some Word</i></div> +<p>Third: The tissues of animals contain excrementitious material, +which may cause excess acidity, raise the blood pressure, and so +forth.</p> +<p>Fourth: More apt to putrefy and thus give ptomaine +poisoning.</p> +<p>Fifth: Makes the disposition more vicious.</p> +<p>(Honest,—animals eating meat exclusively are more +vicious.)</p> +<div class="sidenote"><i>The Affirmative Side</i></div> +<p>Those who believe that animal protein should be eaten answer +these points as follows:</p> +<p>First: Survival of the fittest.</p> +<p>Second: If you give decent support to your health departments +they can furnish enough inspectors to prevent the marketing of +diseased meat; and if some should slip through, if you thoroughly +bake, boil, or fry your animal parasites they will lose their +pep.</p> +<div class="figright"><img src="images/055.png" width="50%" alt="" +title="" /></div> +<p>Third: Most of the harmful products are destroyed by the +intestines and liver.</p> +<p>Fourth: True, but see that you get good meat, and don't eat it +in excess.</p> +<p>Fifth: Unanswerable—to be proved later by personal +experiments.</p> +<p>In addition, they say that animal protein is more easily +digested, that 97 per cent is assimilated because it is animal, and +so it is much more to be desired, especially by children and +convalescents; that vegetable protein is enclosed in cellulose, and +only 65 to 75 per cent is used by the system; thus the diet is apt +to be too bulky if the proper amount is taken.</p> +<div class="figright"><img src="images/056.png" width="40%" alt="" +title="" /></div> +<div class="sidenote"><i>Strong Vegetarians</i></div> +<p>It has been proved, however, by several endurance tests, that +the vegetarian contestants had more strength and greater endurance +than their meat-eating competitors, so there is no reason why we +should be worried by one or two, or even more, meatless days, +especially when animal product protein, such as milk, eggs, cheese, +and the vegetable proteins, as in the legumes and the nuts, are +available.</p> +<div class="sidenote"><i>A Confession</i></div> +<p>I confess that for quite a while after studying vegetarian books +I took a dislike to meat, but now I am in the comfortable state +described by Benjamin Franklin in his autobiography. It seems that +he had been converted to vegetarianism and had decided that he +never again would eat the flesh of animals that had been ruthlessly +slaughtered, when they so little deserved that fate.</p> +<p>But he was exceedingly fond of fish, and while on a fishing +party, as some fish were being fried, he found they did smell most +admirably well, and he was greatly torn between his desire and his +principle. Finally he remembered that when the fish were opened he +saw some smaller fish in their stomachs, and he decided that if +they could eat each other he could eat them.</p> +<div class="sidenote"><i>Most Noted Picture of B. Franklin +Extant</i></div> +<div class="figcenter"><img src="images/057.png" width="50%" alt="" +title="" /> +<br /></div> +<h3><i>Protein Calories in 100 C Portions of Food</i></h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>In 100 C's Bread, 1 slice, (W.W. the highest)</td> +<td align='right'>12 to 16 C's P</td> +</tr> +<tr> +<td>In 100 C's Cooked Cereals, 1 sm. cup, (oatmeal highest)</td> +<td align='right'>10 to 18 C's P</td> +</tr> +<tr> +<td>In 100 C's Rice, 1 small cup</td> +<td align='right'>10 C's P</td> +</tr> +<tr> +<td>In 100 C's Macaroni, 1 small cup</td> +<td align='right'>15 C's P</td> +</tr> +<tr> +<td>In 100 C's Whole milk, 5 oz.</td> +<td align='right'>20 C's P</td> +</tr> +<tr> +<td>In 100 C's Skim and buttermilk, 10 oz.</td> +<td align='right'>35 C's P</td> +</tr> +<tr> +<td>In 100 C's Cheese, 3 heaping tbsp. Cottage cheese</td> +<td align='right'>75 C's P</td> +</tr> +<tr> +<td>In 100 C's Eggs 1-1/3</td> +<td align='right'>36 C's P</td> +</tr> +<tr> +<td>In 100 C's Meat or fish, Very lean 2-3 oz.</td> +<td align='right'>50 to 75 C's P</td> +</tr> +<tr> +<td>In 100 C's Nuts, peanuts, almonds, walnuts. Peanuts the +highest</td> +<td align='right'>10 to 20 C's P</td> +</tr> +<tr> +<td>In 100 C's Beans 1/3 cup average</td> +<td align='right'>20 C's P</td> +</tr> +<tr> +<td>In 100 C's Green peas 3/4 cup average</td> +<td align='right'>28 C's P</td> +</tr> +<tr> +<td>In 100 C's Corn 1/3 cup average</td> +<td align='right'>12 C's P</td> +</tr> +<tr> +<td>In 100 C's Onions 3 to 4 medium</td> +<td align='right'>12 C's P</td> +</tr> +<tr> +<td>In 100 C's Potato 1 medium</td> +<td align='right'>12 C's P</td> +</tr> +<tr> +<td>In 100 C's Tomatoes 1 lb</td> +<td align='right'>15 C's P</td> +</tr> +<tr> +<td>In 100 C's Fresh fruits: berries, currants, rhubarb</td> +<td align='right'>10 C's P</td> +</tr> +<tr> +<td>Others</td> +<td align='right'>2 to 5 C's P</td> +</tr> +</table> +<br /> +</div> +<hr style="width: 65%;" /> +<h2><a name="Chapter6" id="Chapter6"></a>6</h2> +<h3>The Deluded Ones—My Thin Friends</h3> +<div class="sidenote"><i>What!</i></div> +<p>I am going to sandwich you in between the food calories and my +fat friends, and maybe you can absorb some of them. In the first +chapter, you remember, I said I was not particularly interested in +you, but I have changed my mind, and I will treat you tenderly and +carefully. I will have to preach a little bit first, but I don't +mind that; I love to reform people—Yes, you need +reforming!</p> +<p>The first thing many of you have to do is to learn to accept the +trivial annoyances and small misfits of life as a matter of course, +for to give them attention <i>beyond their deserts</i> is to wear +the web of your life to the warp.</p> +<p>Elbert Hubbard never said anything better than that. Have that +reproduced in motto form and put it on your bureau, and repeat it +fifty times daily.</p> +<div class="sidenote"><i>Good Philosophy</i></div> +<p>Adopt my philosophy. If I have a trivial annoyance I analyze it +carefully. Was I to blame? Yes? All right, I am glad, because then +I can see that it will not happen again, so I stop worrying. If I +am not to blame, if I could not help it in the least, well, then I +don't worry about it, for that will not help it any, and I wasn't +to blame! If it bobs up in my mind again, I say: "Now, look here, +you annoyance, I have given you all the attention you deserve; +avaunt, depart, get out!"</p> +<div class="figcenter"><br /> +<img src="images/059.png" width="50%" alt="" title="" /> +<br /> +<br /></div> +<div class="sidenote"><i>Simple</i></div> +<p>Now, how is this philosophy going to help you gain?</p> +<div class="sidenote"><i>Lost Calories</i></div> +<p>When you worry needlessly, notice how tense your muscles are. +You are exercising them all of the time and using hundreds of +calories of energy. You raise your blood pressure, the internal +secretory glands may overact (re-read what I have said about these +glands in the fat people), and thus many more calories are used. +The intestinal secretions do not flow so freely, you have +indigestion and do not assimilate your food, and thus hundreds more +calories are lost.</p> +<p>It certainly is impossible to gain unless your food is +assimilated.</p> +<div class="sidenote"><i>Develop Poise</i></div> +<p>So the first thing you have to learn is this mental control and +to relax. Remember that word, relax. After you are better nourished +your nervous system will not be on hair-trigger tension, and it +will be easier for you.</p> +<div class="sidenote"><i>No Pain In Matter; No Matter In Pain Why +Worry?</i></div> +<p>If you are ill in mind or body, remember that it is natural to +be well, and that within your body nature has stored the most +wonderful forces which are always tending towards the normal, or +health, if not obstructed or hindered.</p> +<p>Nature sometimes needs help to stimulate those forces, or to +reinforce them, or to remove obstructions. This is where the +physician comes in. But you yourself can aid nature the most by +realizing that <i>nature is health and it is normal to be well</i>. +By so doing, all of your organs function better and you are +restored to normal more rapidly.</p> +<div class="sidenote"><i>Sleep</i></div> +<div class="sidenote"><i>Fresh Air</i></div> +<p>Second: It is very important to have enough sleep. Dr. Richard +Cabot says that probably resistance is lowered as much by lack of +sufficient sleep as by any other factor, and that all you can soak +into your system in twenty-four hours is not too much. Don't forget +the fresh air.</p> +<p>You generally suffer from sleeplessness, I believe. The +overweights are always advised not to sleep too much. They will +find while reducing that they won't want to sleep so much, anyway. +They will like to stay awake—they feel so much happier.</p> +<div class="sidenote"><i>Sometimes</i></div> +<p>Now, when you retire and try to sleep but cannot, try +this—it works with me. You know when you are passing over +your mental images become distorted and grotesque. I artificially +induce that state. If I find myself rehearsing about two hundred +times, with appropriate gestures, the keen, witty, logical remarks +which I could have made in favor of my pet legislation in the club +discussion, but didn't, then I begin after this fashion:</p> +<p>Pink elephants with green ribbons on their tails—red +rhinoceri (is that right, or should it be +rhinoceroses?)—smiling peanuts—Woman's City +Club—Social Health Insurance—why didn't I say—I +wish I had said—(here get out, you annoyance!)—pink +elephants—and so forth and so forth.</p> +<div class="sidenote"><i>Picture of Pink Elephant Adorned</i></div> +<div class="figcenter"><img src="images/062.png" width="50%" alt="" +title="" /> +<br /></div> +<div class="sidenote"><i>Woe Is Me</i></div> +<p>Now I realize I have ruined myself. I am my own worst enemy. I +have exposed my whole life before those modern vivisectionists, the +army of amateur psycho-analysts.</p> +<div class="sidenote"><i>Exercise</i></div> +<p>Third: Exercise. Great muscular exertion should be avoided, but +the setting-up exercises that I advise, if begun with moderation +and increased gradually, will undoubtedly stimulate the appetite +and help the body functions to be better performed.</p> +<div class="sidenote"><i>Food</i></div> +<p>Fourth: Since food is the only source of body substance, you +must gradually train your stomach so that it can care for enough +food to not only supply your bodily energy, but to leave a little +excess to be stored as fat.</p> +<div class="sidenote"><i>Your Stomach</i></div> +<p>If you have a small appetite—and many of you +have—your stomach is undoubtedly contracted, and you must +gradually add to the amount you have been eating, even though it +may cause some distress, until you have disciplined it so that it +can handle what you need without distress. The stomach is a +muscular organ and can be trained and exercised somewhat as other +organs can. You will not have much appetite at first, but it will +develop. Sometimes a short fast for a day or two, drinking nothing +but pure water, seems to be beneficial in the beginning.</p> +<p>Do not drink much with your meals, unless the drink has food +value by the addition of lots of cream or sugar, or both.</p> +<div class="sidenote"><i>Eat More</i></div> +<p>Decide how many calories you need for your activities, gradually +add to your dietary until you have reached that number, and then +some more, and you will gain as surely as the overweight individual +will lose by doing the opposite. It may take a long time, or you +may get results very rapidly, depending somewhat upon the +individual characteristics. Gradually increase your butter, cream, +sugar, chocolate, and so forth, as they are very high in food +value.</p> +<p>Study the Key to the Calories and reckon your calories every day +for a while. You have already noticed that the foods that you like +are low in food value.</p> +<p>Here are some of the things you can take to add to your +fuel:</p> +<div class="sidenote"><i>Try Some of These</i></div> +<p>A glass of milk, hot or cold, taken between meals and before +retiring, will add about 500 calories.</p> +<p>Cream sauce on your vegetables will add to their value.</p> +<p>Cod liver oil, or olive oil, or cream, begun in small doses and +gradually increased.</p> +<p>One malted milk, made with milk, syrup, egg, ice cream, whipped +cream, and the malted milk, will add about 500 calories.</p> +<div class="sidenote"><i>Learned Phraseology</i></div> +<p>You remember the painful time that I spoke of when there was so +much more of me than there ought to be? Well, the aforesaid +concoction, made with milk, syrup, egg, ice cream, whipped cream, +and the malted milk, was accessory before the fact, and also +particeps criminis before the law.</p> +<p>I absorbed this phraseology by being president of the +Professional Woman's Club, with its high-class women attorneys, +ministers, dentists, Ph.D.'s, and "Medical Trust" doctors.</p> +<div class="sidenote"><i>Explanatory Note 1</i></div> +<p>"Medical Trust."—The American Medical Association +(A.M.A.), a powerful trust you can't get into unless you have a +high preliminary education and are a graduate of a high-class +medical college. Eleven years' training after the grammar school is +their minimum standard now.</p> +<div class="sidenote"><i>Explanatory Note 2</i></div> +<p>"League for Medical Ignorance."—The so-called "League for +Medical Freedom"; the opponent of the above mentioned trust. Their +standard—any old kind of a medical or religious training, two +weeks or longer, engrafted on anyone who has the money to pay for +the course. No education, no barrier; in fact, those of limited +education make the loudest boosters for the league. In justice, I +must say that many splendid, estimable persons belong to this +league, not knowing these facts.</p> +<div class="sidenote"><i>Thorough Mastication</i></div> +<p>Fifth: See page 92 in my advice to the fat. It is as important +for you as for them. (It always makes me mildly furious when I look +up a word and am directed to seek some other locality. If it +affects you that way—seek page 60 in my advice to you.)</p> +<p>Also have your teeth X-rayed. Blind abscesses at the roots will +cause all sorts of aches and pains, as well as underweight.</p> +<div class="sidenote"><i>Especially About Your Ailments</i></div> +<div class="sidenote"><i>Organ Recitals Wednesday Evenings +Only</i></div> +<p>Sixth: <i>Don't talk so much</i>. See if you can't leave out +two-thirds of the totally unimportant, uninteresting details. A +tremendous amount of energy is used in talking. This habit I would +not say was confined to you, by any means; it is another one of +those pretty nearly universal errors.</p> +<p>I will not give you a sample fattening menu, for it might be all +out of proportion to what you could handle, and it would upset you. +Make out your own menus, realizing that you must work gradually to +the desired amount.</p> +<p>I am taking it for granted that you are organically sound, that +your scientific, educated physician has said there is nothing the +matter with you, except perhaps your "nervous" disposition.</p> +<p>Have I not been nice to you? All right, relax and watch yourself +get into the class of the plumptically adequate.</p> +<p>And if you don't succeed after a faithful trial, take the +milk-cure, with its three to six weeks' absolute rest.</p> +<p><i>Recapitulation</i></p> +<p>1. Calm yourself.<br /> +2. Sleep.<br /> +3. Exercise.<br /> +4. Food.<br /> +5. Masticate<br /> +6. Delete the details.<br /> +7. Milk-cure.</p> +<p><i>Review</i></p> +<p>1. Repeat Elbert Hubbard's advice.<br /> +2. Give three reasons why worry can make<br /> +you thin.<br /> +3. Define "Medical Trust" and "League<br /> +for Medical Freedom."<br /> +4. Memorize paragraph about nature<br /> +5. Enumerate the things you can eat to<br /> +increase your calories.</p> +<hr style="width: 65%;" /> +<h2><a name="Chapter7" id="Chapter7"></a>7</h2> +<h3>Exercise</h3> +<p>It is practically impossible to reduce weight through exercise +alone, unless one can do a tremendous amount of it. For the food +that one eats is usually enough to cover the energy lost by the +exercise.</p> +<div class="sidenote"><i>Light On Your Feet</i></div> +<div class="figcenter"><img src="images/068.png" width="50%" alt="" +title="" /> +<br /></div> +<p>However, exercise is a very important feature of any reducing +program; not because of the fat that is burned up in the +exercise—and there is some burned—but for the reason +that it is necessary to keep one in a healthy condition. The +muscles, the internal organs, the bones, the brain, are all +benefited—in fact, the entire system.</p> +<div class="sidenote"><i>Duty Dances</i></div> +<p>The exercises described hereinafter will help make you fat or +thin, and they will keep you supple, graceful, and light on your +feet, so that when I tell my husband that he must dance with you, +Madam, he will not say, "Nothing stirring," and when you, +Professor, ask me to dance, I will not curse the day I was +born.</p> +<div class="sidenote"><i>Warning</i></div> +<p>If you have not been accustomed to exercise, I warn you to take +up only one or two at a time and do each one a few times only. You +will be atrociously sore, and you will realize that you have +muscles of which you wotted not.</p> +<p>However, persist, if you are sure there are no organic reasons +why you shouldn't—such as a weak heart. (In case you are very +much overweight, I think it advisable to wait until you have +reduced somewhat.)</p> +<div class="figright"><img src="images/069.png" width="40%" alt="" +title="" /></div> +<div class="sidenote"><i>Or Classic Dancing</i></div> +<p>It is splendid if you can belong to a gymnasium or to a physical +culture class, but ten to fifteen minutes' systematic daily +exercise practiced with vim, and each set followed by deep +breathing, will do more good than a gymnasium spasmodically +attended. Brisk walking with a long stride isn't so bad; in fact, +if taken with a very long stride it will twist 'most every organ +you have in your body.</p> +<div class="figright"><img src="images/070a.png" width="40%" alt="" +title="" /></div> +<p>There are hundreds of exercises you can take. If you will notice +little rascal's illustrations you will find many good ones. Those +illustrating the beginning of this chapter are excellent.</p> +<div class="figright"><img src="images/070b.png" width="40%" alt="" +title="" /></div> +<p>If possible, it is best to take the exercises on arising in the +morning, but if you have a household to care for you may not be +able to do so. For those who have to do their own work, it may be +well to do the work first. You can do it in half the time if you +plan it carefully and speed up. (This advice is not for my thin +friends; their speedometers register too high already.) It does not +matter so much when the exercises are done as that they are done, +and done every day for the rest of your life, with the possible +exception of two or three days a month.</p> +<p>Gallstones, permanent stiff joints, and other little things like +that will have a hard time forming.</p> +<p><i>My Exercises</i></p> +<div class="sidenote"><i>They Reach Most of My Muscles</i></div> +<p>(The services of my noted artist I was able to obtain with great +difficulty, as he was engaged in the more important work of making +a swagger stick. I finally secured him by the promise of an ice +cream cone and twenty-three cents to go with his two cents so that +he could buy a Thrift Stamp. He is given due credit on the title +page.)</p> +<div class="sidenote"><i>Turn On Your Music</i></div> +<p>These exercises executed with vim, vigor, and vip—deep +breathing between each set—will take ten to fifteen minutes. +Re-read my warning.</p> +<div class="sidenote"><i>Little Movements with Meanings All Their +Own</i></div> +<div class="figcenter"><img src="images/071a.png" width="40%" alt= +"" title="" /></div> +<p>1. Feet together, arms outstretched, palms up, describe as large +a circle as possible. Fine for round shoulders and fat backs. Do +slowly and stretch fifteen times. Smile.</p> +<div class="figcenter"><img src="images/071b.png" width="40%" alt= +"" title="" /></div> +<p>2. Arms outstretched, swing to right and to left as far as +possible at least 15 times each.</p> +<div class="sidenote"><i>Important! Keep Facial Expression +Throughout as per Artist's Idea</i></div> +<div class="figcenter"><img src="images/072a.png" width="40%" alt= +"" title="" /></div> +<p>3. Bend sideways, to right and left, alternately, as far as +possible at least 15 times each.</p> +<div class="figcenter"><img src="images/072b.png" width="40%" alt= +"" title="" /></div> +<p>4. Revolve the body upon the hips from right to left at least 10 +times, and left to right the same.</p> +<div class="figcenter"><img src="images/072c.png" width="40%" alt= +"" title="" /></div> +<p>5. Bend and touch the floor with your fingers, without bending +your knees, at least 15 times.</p> +<div class="figcenter"><img src="images/073a.png" width="40%" alt= +"" title="" /></div> +<p>6. Knee-bending exercise, at least 15 times. This is hard at +first.</p> +<div class="figcenter"><img src="images/073b.png" width="40%" alt= +"" title="" /></div> +<p>7. Hand on door or wall, swing each leg back and forth at least +15 times. To the side 15 times. Turn head, raise arm, and tense +both.</p> +<div class="sidenote"><i>You Will Soon Be as Graceful as +Annette</i></div> +<div class="figcenter"><img src="images/073c.png" width="40%" alt= +"" title="" /></div> +<p>8. Step on chair with each foot at least 10 times. This is good +for calf and thigh muscles. After a while you won't look as though +you needed a derrick to get onto a street car.</p> +<div class="figcenter"><img src="images/074a.png" width="40%" alt= +"" title="" /></div> +<p>9. Arms on sides of chair. Come down and touch abdomen. Fine for +back and abdomen. Fifteen times.</p> +<div class="sidenote"><i>It Has Been Called to My Attention that +Bone Back Brushes Should Not Be Used by Some; i.e., There Is Danger +in Affinities</i></div> +<div class="figcenter"><img src="images/074b.png" width="40%" alt= +"" title="" /></div> +<p>10. Brush hair vigorously at least 200 double strokes all over +the head, N.S.E.W., using a brush in each hand.</p> +<div class="sidenote"><i>Good Exercise</i></div> +<p>(Military brushes are best. If you can't purloin a set of your +husband's, two ordinary brushes will do.) Now shake out the loose +dandruff. This is one of the best exercises and must not be +omitted, for it accomplishes two purposes. It is a good arm and +chest exercise, and it gives a healthy scalp absolutely free from +the dammdruff.</p> +<div class='center'>NOW</div> +<div class="figcenter"><br /> +<img src="images/075.png" width="40%" alt="" title="" /> +<br /></div> +<p>This for a few minutes, followed by this, the hot preferably at +night.</p> +<hr style="width: 65%;" /> +<h2><a name="Chapter8" id="Chapter8"></a>8</h2> +<h3>At Last! How to Reduce</h3> +<p>The title of this chapter indicates to whom it is addressed. All +others please refrain from reading, for it is strictly private and +confidential, and is intended only for those who need it.</p> +<p>You thin and you normal had better save it, though, for you may +qualify later. You are keeping right on reading now! I'm surprised. +I wanted to tell my fat friends that the first thing they have to +do is to get control of their will power, and now I can't do +it.</p> +<p>Somehow, will power with a layer of fat on it gets feeble. Don't +laugh, you too thin! It gets worse than feeble, if there is no fat +at all and the nervous system is starved, it—well, I won't +say what it does, for I don't want to worry you.</p> +<div class="sidenote"><i>Now That Order Is Restored I Will +Resume</i></div> +<p>Will power, being feeble to a greater or less degree, must be +bolstered and aided a bit, to begin with, so—</p> +<h3><i>First Order</i></h3> +<div class="figright"><img src="images/077.png" width="40%" alt="" +title="" /></div> +<div class="sidenote"><i>Watch Your Weight!</i></div> +<div class="sidenote"><i>Nature Always Counts</i></div> +<p>Tell loudly and frequently to all your friends that you realize +that it is unpatriotic to be fat while many thousands are starving, +that you are going to reduce to normal, and will be there in the +allotted time. If you belong to a club, round up the overweights +and form a section. Call it the "Watch Your +Weight—Anti-Kaiser Class." Tax the members sufficiently to +buy a good, accurate pair of scales. Meet once a week to weigh. +Wear approximately the same weight clothes, and weigh at the same +time in relation to eating. Do this whether or not you belong to a +club. Once or twice a week is often enough to weigh. Scales vary, +so try to use the same ones.</p> +<p>Don't be discouraged if some day after you have dieted well you +seem to have gained. Nature sometimes seems fiendish that way. The +excess weight is probably due to a retention of water, and will not +be permanent. However, don't depend upon this too often! Usually, +if you have gained when you think you ought not to, it is because +Nature has been counting calories and you haven't.</p> +<p>Have the members listed on a weight chart conspicuously placed +near the scales, and record accurately the weight weekly.</p> +<div class='center'><br /> +<br /> +<table border="1" cellpadding="5" summary=""> +<tr> +<td colspan='8' align='center'>WATCH YOUR WEIGHT ANTI-KAISER +CLASS</td> +</tr> +<tr> +<td rowspan='2'>Members' Names</td> +<td rowspan='2'>Normal<br /> +Weight</td> +<td colspan='6' align='center'>Weight on</td> +</tr> +<tr> +<td>Date</td> +<td>Date</td> +<td>Date</td> +<td>Date</td> +<td>Date</td> +<td>Date</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +</table> +<br /> +</div> +<div class="sidenote"><i>No Funds for the Red Cross</i></div> +<p>Those not reducing at least one pound per week to be fined +soundly and the proceeds given to the Red Cross. That won't be a +good way to raise funds for the chapter, though, for there will be +no fines after the first week or so, when the members find what +their maintenance diet should be and are consuming less than +that.</p> +<p>I will explain this maintenance diet business. You shameless +thin ones, call back your more polite comrades—this is +important for all of you. (I shall also tell you more fully about +this in the last chapter.)</p> +<div class="sidenote"><i>Maintenance Diet</i></div> +<p>The maintenance diet is one which maintains you at your present +weight, <i>i.e.,</i> you are not gaining or losing. You may be over +or under normal, but are staying there. The intake equals the +outgo.</p> +<p>When you eat less than your maintenance diet, you are going to +supply the deficiency with your own fat.</p> +<p>So commit yourself on your honor that you are going to reduce or +perish—no joke; you can't tell how near you are to it if you +are much overweight. There are two general stages of fatty heart. +In the first stage the heart is surrounded by a blanket of fat, and +it also penetrates between the muscles. Later, if it goes on too +long, the heart muscle itself degenerates to fat, then—</p> +<div class="sidenote"><i>Good-night!</i></div> +<p>Shakespeare warns you to make thy body less, hence thy grace +more; leave gormandizing, and know that the grave doth gape for +thee thrice wider than for other men.</p> +<div class="figcenter"><br /> +<img src="images/079.png" width="30%" alt="" title="" /> +<br /> +<br /></div> +<h3><i>Second Order</i></h3> +<div class="sidenote"><i>Shrink Your Stomach</i></div> +<p>Your stomach, long used to an excess of food for your +needs—it may not be a large amount—but still, I repeat, +being used to an excess of food for your needs, your stomach must +be disciplined. It is undoubtedly distended, as it should not +be.</p> +<div class="sidenote"><i>Shrink Your Stomach</i></div> +<p>A good way to show it that you are master is to fast for at +least one day—drink nothing but pure water, hot or cold, as +you prefer. It will protest vociferously and will tell all its +friends, the different organs of your body, how you are persecuting +it, and they will join the league against you and decide they will +oust you from your position, and you will feel like—but don't +mind it; it will soon know that you mean business, and, much +chastened and considerably contracted, will take the next day a +very small amount of food very gratefully.</p> +<div class="sidenote"><i>Shrink Your Stomach</i></div> +<p>If you do not want to be so severe with it you can allow it five +glasses of hot or cold skim milk or buttermilk, one every three +hours, say, at 10,1,4,7, and 10 o'clock. One glass is 80 calories, +five equal 400 calories, which is not so much.</p> +<div class="sidenote"><i>Or Mashed</i></div> +<p>The baked potato and glass of skim milk diet, three times a day +one day a week, which has its devotees, depends upon its low +caloric content for its results. There is no magic in it, no yeast +business which reduces. This is most wholesome, however, for +potatoes contain a large amount of the potassium salts, which tend +to counteract the effects of uric acid, and thus are good for the +gouty type.</p> +<div class="sidenote"><i>Mono-Diets</i></div> +<p>The beefsteak, the milk, and the fruit diets are also good. One +can gain as well as lose on the milk diet, all depending on number +of calories consumed, and it is an excellent method for both. The +beefsteak diet is beneficial for a short time, but too much protein +over a long period has been shown to be harmful. An exclusive fruit +diet is excellent for reduction.</p> +<p>Low calorie days can be repeated once a week if necessary in +order to keep the stomach in good order. Fruit juice, one-quarter +glass, or fresh fruit, can be substituted for the skim milk, and +you may prefer it.</p> +<div class="sidenote"><i>But You Do Not Have To</i></div> +<p>You could keep on this for some time, or fast for some time, and +probably be much benefited. I fasted five days once, or rather +fruit-juiced five days. I lost about ten pounds, I think, and my +heart, which had begun to carry on, was relieved.</p> +<div class="sidenote"><i>Sob Stuff</i></div> +<p>It was during that period of which I have spoken, and of which I +am ashamed; for I had my M.D. degree then and should have known +better. But you know we have good authority that it is easier to +teach twenty what were good to be done than to be one of twenty to +follow our own teaching.</p> +<h3><i>Third Order</i></h3> +<div class="sidenote"><i>You Are Down to Business</i></div> +<div class="sidenote"><i>And Maybe Diabetes</i></div> +<p>Now you will have to reckon on the amount of food or number of +calories you need per day. Review the rule I have given. You find +for your age and <i>normal weight</i> that you will need, let us +say for example, 2200 calories. You have probably been consuming +twice that amount and either storing it away as fat or as disease. +(It is surprising how small an excess will gradually add up pounds +of fat. For instance, three pats of butter or three medium +chocolate creams a day, if over the maintenance limit, would add +approximately <i>27 pounds a year</i> to your weight!)</p> +<p>Now you are to reduce your maintenance diet—the 2200 +calories we are taking for example—to 1200 +calories—quite a comfortable lot, you will find.</p> +<p>You will be surprised how much 1200 calories will be if the food +is judiciously selected.</p> +<div class="sidenote"><i>After All, Hunger Is Much More Agreeable +Than Apoplexy</i></div> +<p>You may be hungry at first, but you will soon become accustomed +to the change. I find that dry lemon or orange peel, or those +little aromatic breath sweeteners, just a tiny bit, seem to stop +the hunger pangs; or you may have a cup of fat-free bouillon or +half an apple, or other low calorie food. (Count the calories +here.)</p> +<p>One thousand calories less food per day equals four ounces of +fat lost daily—approximately 8 pounds per month. If you do +not want to lose so fast, do not cut down so much.</p> +<h3><i>Fourth Order</i></h3> +<div class="sidenote"><i>You Register Joy</i></div> +<p>You may eat just what you like—candy, pie, cake, fat meat, +butter, cream—but—<i>count your calories!</i> You can't +have many nor large helpings, you see; but isn't it comforting to +know that you can eat these things? Maybe some meal you would +rather have a 350-calorie piece of luscious pie, with a delicious +150-calorie tablespoonful of whipped cream on it, than all the +succulent vegetables Luther Burbank could grow in California.</p> +<p>My idea of heaven is a place with me and mine on a cloud of +whipped cream.</p> +<div class="sidenote"><i>You Registered Too High</i></div> +<p>Now that you know you can have the things you like, proceed to +make your menus containing very little of them.</p> +<h3><i>Fifth Order</i></h3> +<p>This is going to be your chief business and pursuit in life for +the next few months, this reducing of your weight. However, keep up +your Red Cross and all other activities, fast and furiously, so +that you won't be thinking about yourself.</p> +<div class="sidenote"><i>More Warnings</i></div> +<p>Don't reduce more than two or three pounds a week; two or less +is better. If you are too cannibalistic, your heart, kidneys and +nervous system are liable to suffer—you yourself are +supplying too much fat in your dietary, and there are other +scientific reasons against reducing too rapidly.</p> +<p>However, you may find that the first week or so you may reduce +five or seven pounds; but don't worry about this, for that is a +slushy, watery fat that goes easily.</p> +<p>If a claim like a cold should attack you, and after spraying +nose and throat frequently with an antiseptic, and then denying the +claim vigorously, it persists in running a severe course, better go +back to maintenance diet for a few days.</p> +<div class="sidenote"><i>Not Even While Cooking</i></div> +<p><i>Don't "taste"!</i> You will find the second taste much harder +to resist than the first. If you have allowed in your daily program +something between meals (a good plan), take it, but not +otherwise.</p> +<p>Try not to overeat at any time, and thus undo the work that +perhaps has taken you two or three days to accomplish. It will be +all right occasionally, possibly one day a week, to eat up to your +maintenance diet, but don't, I beg of you, go over it so that you +will gain.</p> +<p>You will be tempted quite frequently, and you will have to +choose whether you will enjoy yourself hugely in the twenty minutes +or so that you will be consuming the excess calories, or whether +you will dislike yourself cordially for the two or three days you +lose by your lack of will power.</p> +<div class="sidenote"><i>I Ought Not to Do This</i></div> +<p>I am afraid I am going to tell a story. I feel as though I were, +and I don't want to. It is one I heard years ago at a teachers' +convention at Riverside, when I was a tender, unsuspecting young +school teacher, so it is perfectly good, albeit senile—and it +illustrates my point so well—so well—well, you have to +put yourself in the place of the little chaps, Billie and Johnnie, +of the kindergarten.</p> +<div class="sidenote"><i>A Little Anatomical Story</i></div> +<p>It seems it was customary to bring a lunch, and Little-new-boy +had come without one. Teacher asked Billie would he share? No, +sturdily; not he. But little Johnnie, he would. Some time later, +Johnnie, with a frantic waving of his hand, and with just pride in +his generosity, informed the class that he had shared his lunch +with Little-new-boy and he felt good is his little heart.</p> +<p>Billie stood his ground and stoutly declared that he ate his and +he felt good in his little belly.</p> +<div class="figcenter"><br /> +<img src="images/086.png" width="30%" alt="" title="" /> +<br /> +<br /></div> +<hr style="width: 65%;" /> +<h2><a name="Chapter9" id="Chapter9"></a>9</h2> +<h3>Autobiographical</h3> +<p>I did not give our thin friends a sample menu for fear it would +upset them; but nothing can upset your digestion, I know. However, +I will not give you a sample menu, either, but will tell you what I +eat when I go on a reduction regime, which for me is 1200 +Calories.</p> +<p>You will notice, most of my calories I have at dinner in the +evening. You may not like this, but would rather have yours spread +over the entire day; and you can suit your fancy, for it makes no +difference as long as your total number per day stays within your +reduction limit.</p> +<div class="sidenote"><i>Make Out Several Menus if You +Like</i></div> +<p>Don't think you have to follow my menu. You might gain on it! +Study the Key and select your own.</p> +<p>Many will lose by going on the no-breakfast plan, or the +no-lunch plan. If they do reduce, it is because they have lowered +their daily consumption of food, and not because of the +no-breakfast or no-lunch plan <i>per se.</i></p> +<p>Fat seems to melt faster when the chief meal is in the middle of +the day, and with only 200 or 300 calories of fruit for the evening +meal. In this way you slim while you sleep.</p> +<h3>MY BREAKFAST</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>1 slice very dry coarse bread toast 1/4 in. thick</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td>Butter, 1/4 cu. in</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td>Hot water flavored with coffee</td> +<td align='right'>00 C.</td> +</tr> +<tr> +<td> </td> +<td>——</td> +</tr> +<tr> +<td>Total</td> +<td align='right'>75 C.</td> +</tr> +</table> +<br /> +</div> +<div class="sidenote"><i>Slim While You Sleep! Clever?</i></div> +<p>You may prefer many more calories for breakfast, or none at all. +This may not look good to you, but it means an awful lot in my +young life, after my exercise and bath, to sit down to my little +breakfast and read the papers.</p> +<p>Recently I have found that two cups of moderately hot water with +the juice of a lemon answers just as well as the toast and watery +coffee, and is probably better. You might like some fruit.</p> +<h3>MY LUNCHEON</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>1 corn muffin—I am patriotic</td> +<td align='right'>125 C.</td> +</tr> +<tr> +<td>1 pat butter</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>1 cup coffee with 1 tbsp. cream</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td> </td> +<td>———</td> +</tr> +<tr> +<td>Total</td> +<td align='right'>275 C.</td> +</tr> +</table> +<br /> +</div> +<p>If you are patriotic and constipated, substitute one bran +muffin. You can see that this is in reality a further extension of +my sumptuous breakfast. If I get tired of this, I add a salad +of</p> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Lettuce, large amount, practically</td> +<td align='right'>00 C.</td> +</tr> +<tr> +<td>Roquefort cheese dressing</td> +<td align='right'>100 C.</td> +</tr> +</table> +<br /> +</div> +<p>I am very fond of this Roquefort cheese dressing; 1-1/8in. cube +of cheese in a little vinegar, no oil, keeps it within the hundred +calories.</p> +<p>You might prefer a baked apple or two tomatoes, or a dish of +prunes, or 3 oz. of cottage cheese. The chief thing is to take what +you like, not what I like. Count your calories.</p> +<h3>MY DINNER</h3> +<div class="sidenote"><i>I Don't Mean Your Husband's Dessert, I +Mean My Husband's. My Word! I Got Out of That Quick!</i></div> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Vegetable soup, or bouillon, no fat; or small oyster +cocktail</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td>Lean meat, or "unthinking" lobster or fish, 5 or 6 oz</td> +<td align='right'>300 C.</td> +</tr> +<tr> +<td>Large serving of uncooked lettuce or cabbage, practically</td> +<td align='right'>00 C.</td> +</tr> +<tr> +<td>Mayonnaise or oil, 1/2 dsp</td> +<td align='right'>50 C.</td> +</tr> +<tr> +<td> 1 large dish tomatoes, or cauliflower,</td> +<td> </td> +</tr> +<tr> +<td> or string beans, or carrots, or turnips</td> +<td> </td> +</tr> +<tr> +<td> (I hate turnips—just put them</td> +<td> </td> +</tr> +<tr> +<td> down so you can see you can have them if you +like)</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td>1 medium slice bread, or 1 medium potato</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>1 pat butter</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>100 calories of your husband's dessert</td> +<td align='right'>100 C.</td> +</tr> +<tr> +<td>Water</td> +<td align='right'>00 C.</td> +</tr> +<tr> +<td>1 cup cereal coffee, clear, practically</td> +<td align='right'>00 C.</td> +</tr> +<tr> +<td> </td> +<td>————</td> +</tr> +<tr> +<td>Total</td> +<td align='right'>700 C.</td> +</tr> +</table> +<br /> +</div> +<h3>SUMMARY</h3> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>Breakfast</td> +<td align='right'>75 C.</td> +</tr> +<tr> +<td>Luncheon including salad</td> +<td align='right'>375 C.</td> +</tr> +<tr> +<td>Dinner</td> +<td align='right'>700 C.</td> +</tr> +<tr> +<td> </td> +<td>———</td> +</tr> +<tr> +<td> </td> +<td align='right'>1150 C.</td> +</tr> +</table> +<br /> +</div> +<p>That leaves me 50 more calories to total 1200, to take before +retiring if I am hungry. You should leave this 50 calories to take +before retiring, because if you are hungry you will find it very +difficult to go to sleep.</p> +<p>A small cup of hot skimmed milk tends to be a sedative. Hunger, +like cold feet, is hard to go to sleep on.</p> +<div class="sidenote"><i>For Both Sexes</i></div> +<p><i>If there is one thing more important than another, it is +thorough mastication.</i></p> +<div class="sidenote"><i>Sometimes I Take More Than 100 Calories of +My Husband's Dessert. I Love Fat Men, But I Don't Want to Be +Married to 'Em</i></div> +<p>This applies to the thin as well as to the fat, and to the child +as well as to the adult. Take a moderate mouthful and rassel with +it until it is automatically swallowed. Chew until it is all gone +before you put any more in your mouth. There is no better way of +jollying yourself into thinking that you have had all you want than +this Fletcherizing habit, and it takes the same time to consume +one-half the amount of food you have been in the habit of +eating.</p> +<p>I will allow you all the water you want, in reason; in fact, I +advise it while you are reducing, both at the meals and between +meals. The only precaution is that at the meals it should not be +drunk while food is in the mouth, for this would tend to lessen +thorough mastication.</p> +<p>Now, Madam and Madam's husband, when are you going to begin this +important business of reducing? After the holidays? Tomorrow? +<i>No! Right now.</i> The sooner you get started, the better. The +chief thing to do, and the hardest, is to get started and to get +the habit. After the first three days you will not dread it; in +fact; you will feel so much better that you will not be willing to +go back to your old habits of overeating.</p> +<p>Now let's review a bit what you are to do.</p> +<div class="sidenote"><i>Plan the Day Before</i></div> +<p>First: Pledge yourself to yourself, and to someone else, so you +will be ashamed to fail. There is a great deal of psychology to +reducing. Use strong auto-suggestion. Decide just how much you are +going to eat in advance of the meal—so many calories, <i>no +more!</i> This sounds foolish, but it helps wonderfully.</p> +<p>Second: Begin with a fast or a low caloric diet for the first +day; keep it, if necessary, one day weekly.</p> +<div class="sidenote"><i>Low Bridge on Fats and Pastries</i></div> +<p>Third: Study food list and make out menus the caloric totals of +which <i>are less</i> than your maintenance diet. Have a fairly +balanced diet, some fat, some carbohydrates, some protein, and a +good amount of green vegetables and fruit. <i>Have 200-300 C's of +protein.</i></p> +<p>Fourth: Masticate every morsel with such thoroughness that it is +automatically swallowed.</p> +<p>Fifth: Keep up your activities—Red Cross and other relief +work.</p> +<p>Sixth: Remember that you will feel good in your little heart +when you resist temptation to overeat, and when you don't, you +won't feel good anywhere.</p> +<p>Seventh: Some vigorous exercise every day.</p> +<div class="sidenote"><i>There Is Life Substance and Intelligence +in Chocolate Creams!</i></div> +<p>NOTE: If there comes a time when you think you will die unless +you have some chocolate creams, go on a c.c. debauch. I do, +occasionally, and will eat as many as ten or so; but I take them +before dinner, then me for the balance of my dinner—</p> +<div class='center'> +<table border="1" cellpadding="4" summary=""> +<tr> +<td>1 bowl of clear soup</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td>1 cracker</td> +<td align='right'>25 C.</td> +</tr> +<tr> +<td> </td> +<td>———</td> +</tr> +<tr> +<td>Total</td> +<td align='right'>50 C.</td> +</tr> +</table> +<br /> +</div> +<p>And thus, you see, every supposed pleasure in sin (eating) will +furnish more than its equivalent of pain (dieting) until belief in +material life (chocolate creams) is destroyed.</p> +<h3><i>Review</i></h3> +<p>1. Describe your stomach.</p> +<p>2. If there is one thing more important than another, what is +it?</p> +<p>3. Repeat the five orders in chapter 8.</p> +<p>4. Repeat the warnings.</p> +<p>5. Work the following example:</p> +<p><span style="margin-left: 1.5em;">X gains 25 pounds during the +year.</span><br /> +<span style="margin-left: 1.5em;">How many calories has he +averaged</span><br /> +<span style="margin-left: 1.5em;">daily over his maintenance +diet?</span></p> +<p>KEY:</p> +<p><span style="margin-left: 1em;">25 lbs. fat = 400 oz. +fat.</span><br /> +<span style="margin-left: 1em;">1 oz. fat represents 275 C. food +consumed.</span><br /> +<span style="margin-left: 1em;">400 oz. = 400 x 275, or 110,000 +C.</span><br /> +<span style="margin-left: 1em;">110,000 ÷ 365 = 301 +C.</span><br /> +<i>Answer</i>. X has eaten 301 C. per day more<br /> +<span style="margin-left: 2em;">than necessary.</span></p> +<p>6. How many calories have you averaged daily over your +maintenance diet? And what could you have left off your menu and +kept from gaining all that weight?</p> +<hr style="width: 65%;" /> +<h2><a name="Chapter10" id="Chapter10"></a>10</h2> +<h3>Testimonials</h3> +<div class="sidenote"><i>From the Field</i></div> +<p>After you have reduced or gained, let me share your joys. Write +me a little note. You need not sign your name if you don't want to. +I anticipate the following:</p> +<div class="figright"><img src="images/095.png" width="40%" alt="" +title="" /></div> +<p>DEAR DOCTOR:</p> +<p>I am so grateful to you, Dr. Lulu Hunt Peters, for what you have +done for me. After reading your book, "Diet and Health, with Key to +the Calories" my chronic case of meanness—I mean +leanness—was absolutely cured. My weight, which was ... now +is ... and I am on my way to normal. I am fond of you.</p> +<hr style='width: 45%;' /> +<p>DEAREST DOCTOR:</p> +<p>I cannot be too grateful to you, dear Doctor Lulu Hunt Peters, +for your book "Diet and Health, with Key to the Calories," for I +have lost ... pounds! My weight was ... and now is ... and I am on +my way to normal.</p> +<div class="figright"><img src="images/096a.png" width="40%" alt="" +title="" /></div> +<p>I should be ungrateful indeed if I did not mention that while +reading the book a chronic case of dammdruff which I had had for +years, and which had been given up by six specialists, was +absolutely cured. I adore you!</p> +<hr style='width: 45%;' /> +<div class="sidenote"><i>A Wonderful Demonstration</i></div> +<p>DEAR DOCTOR:</p> +<p>For your book, "Diet and Health, with Key to the Calories," +words are inadequate to express my thanks. For I have been +delivered from a chronic affliction of many years' duration, for +which I had tried all known methods of cure. I refer to the smoking +of cheap cigars by my husband. He suddenly found he had no desire +for the noxious weed! Your arm and leg exercises are wonderful.</p> +<hr style='width: 45%;' /> +<div class="figcenter"><img src="images/096b.png" width="40%" alt= +"" title="" /></div> +<hr style="width: 65%;" /> +<h2><a name="Chapter11" id="Chapter11"></a>11</h2> +<h3>An Apology and Some Amendments</h3> +<div class="figleft"><img src="images/097.png" width="40%" alt="" +title="" /></div> +<p>On re-reading this literary gem, humorous classic, and +scientific treatise on weight reduction and gaining, I see that I +have a very intimate mixture of the thins and the fats. But that is +as it should be for balance. I had intended to keep you strictly +separate, but the preaching, the exercises, the dry definitions, +the Key to the Calories, and so forth, was matter that was +applicable to both, so it could not be done.</p> +<div class="sidenote"><i>Watch Your Weight</i></div> +<p>I have just got to bring this to a close now, if I have it ready +as I promised, for the lecture, "Watch Your Weight!" I am glad of +it, too. I am getting so ... funny it is painful. I will close with +the next chapter. It will be beautifully scientific, but not funny, +I promise.</p> +<p><i>Some Amendments</i></p> +<div class="sidenote"><i>No. 1</i></div> +<p>You perhaps have noticed that my first chapter is called +"Preliminary Bout," and then I have gone on to describe a club +meeting. I am aware that P.B. is a prize fighting term, and I meant +it for the picture of me fighting myself, not for the club meeting. +I have attended many club meetings, and in none of them have I ever +seen any fighting that would have taken any prize anywhere, +although I will say I have seen and have myself personally +conducted some very classy stuff.</p> +<div class="sidenote"><i>No. 2</i></div> +<p>I do not use slang. I use only the purest, most refined, and +cultured English. I leave slang to those who can get by with it and +put it over. So where I have used dashes you may use your favorite +slang words. Mine were deleted by the censors.</p> +<div class="sidenote"><i>No. 3 (a)</i></div> +<p>Mrs. Ima Gobbler is not really fat enough to be called a +fat—! She is only 40 or 50 pounds overweight, but she is fond +of me and I took liberties with her. She is a darling.</p> +<div class="sidenote"><i>No. 3 (b)</i></div> +<p>She is a purist, too. I called her up after I put her in my +book, and I said, "You are fond of me, aren't you, Mrs. Gobbler?" +And she said, "Youbetcha." "And you are a good sport, aren't you?" +"Surest thing you know!" "That's good, for I have said a horrid +thing to you. I had to, in order to stop the club discussion." And +she responded soulfully, "Go to it, Kid!"</p> +<div class="sidenote"><i>No. 4</i></div> +<p>Mrs. Sheesasite's husband did not really have to buy her a pair +of freight scales; that is just a gentle josh. The ordinary scales +will weigh 300 pounds, I believe. She is also a dear.</p> +<div class="sidenote"><i>No. 5</i></div> +<p>My husband's eyes are not really green, nor is he cross-eyed. +They are the loveliest, softest brown. The green eyes belong on the +maternal side of this house.</p> +<div class="sidenote"><i>No. 6</i></div> +<p>My artist is not really noted. He is just an ordinary adorable +ten-year-old boy kiddie. Aren't his little figures the dearest +ever?</p> +<hr style='width: 45%;' /> +<div class="sidenote"><i>Doing My Bit</i></div> +<p>All the characters in my book are friends of mine. Perhaps you +had better substitute <i>were</i> for <i>are</i>. There was one +woman mentioned in my original manuscript and my husband said what +have you put her in for Pattie? (a corruption of Pettie, a H.moon +hangover) she is no friend of yours: she knocks you. And I said +loftily like, I want you to know Ijit (corruption of Idiot, also a +H.moon hangover) I am above personalities she is prominent and +besides she is fat especially in the feet and head and she doesn't +know it and he said that doesn't make any difference you do not +have to immortalize her and I said I would look up the authorities +on the subject and he said he was authority enough and I said I +would see what the other authorities said anyway and I did and I +found one most eminent that said you should love your enemies but +none that said you should immortalize them so I said I'd drop her +and he said he should say so and so I did.</p> +<div class="figcenter"><img src="images/100.png" width="30%" alt="" +title="" /><br /> +<b>Dear Enemy Unimmortalised</b> +<br /></div> +<p>—All the characters in my book are friends of mine. +Perhaps you had better substitute <i>were</i> for <i>are</i>.</p> +<hr style="width: 65%;" /> +<h2><a name="Chapter12" id="Chapter12"></a>12</h2> +<h3>Maintenance Diet and Conclusions</h3> +<div class="figcenter"><img src="images/101.png" width="40%" alt="" +title="" /> +<br /> +<br /></div> +<div class="sidenote"><i>1st Circle</i></div> +<p>THE HEAVY circle represents the amount of daily food (number of +calories) which will maintain you at present weight. It may be your +weight is too much or too little, but this is your maintenance diet +for that weight.</p> +<div class="sidenote"><i>2nd Circle</i></div> +<p>THE SECOND circle represents a daily diet containing more than +necessary for maintenance; for example, let us say 1000 calories +more. This 1000 calories of food is equivalent to approximately 4 +ounces of fat [1000÷255 (1 oz. fat = 255 C.)]; 4 ounces of +fat daily equals 8 pounds a month which will be added to your +weight, and, if not needed by the system, will deposit itself as +excess fat.</p> +<p>Or the toxins arising from the unnecessary food will irritate +the blood vessels, causing arterio-sclerosis (hardening of the +arteries), which in turn may cause kidney disease, heart disease, +or apoplexy (rupture of artery in the brain), and maybe death +before your time.</p> +<p>On the other hand, if you are underweight and the added +nourishment is gradually worked up to, it will improve the health +and cause a gain of so much (theoretically, and in reality if kept +up long enough).</p> +<div class="sidenote"><i>3d Circle</i></div> +<p>THE THIRD circle represents a diet containing less than the +maintenance; again, for example, say 1000 calories less. Here the +1000 calories must be taken from the body tissue, and fat is the +first to go, for fat is virtually dead tissue.</p> +<p>This 4 ounces of fat daily which will be supplied by your body +equals in six months 48 pounds.</p> +<p>There are in America hundreds of thousands of overweight +individuals; not all so much overweight as this, but some +considerably more so. If these individuals will save 1000 calories +of food daily by using their stored fat, think what it would mean +at this time.</p> +<div class="sidenote"><i>Savings</i></div> +<p>Not only an immense saving of food to be sent to our soldiers +and allies and the starving civilians, and of money which could be +used for Liberty Bonds, the Red Cross, and other war relief work, +but a great saving and a great increase in power; for there is no +doubt that by reducing as slowly and scientifically as I have +directed, efficiency and health will be increased one hundred +fold.</p> +<p>If, as illustrated in the third circle, the 1000 calories or +less is eaten and the individual already is underweight, with no +excess fat, then this amount will be taken from the muscles and the +more vital tissues, and the organism will finally succumb. Before +this time is reached there will be a great lowering of resistance, +and the individual will be a prey to the infectious diseases.</p> +<p>It must be remembered that in children the growth of the whole +body is tremendously active, and especially that of the heart and +nervous system.</p> +<p>If the nervous system is undernourished, it becomes disorganized +and undeveloped. This is apt to be expressed in uncertain emotional +states, quick tempers, and a predisposition to convulsions. The +heart, if undernourished, lays its foundation for future heart +disease, and the whole system will be injured for life.</p> +<p>Anything that impairs the vigor and vitality of children strikes +at the basis of national welfare.</p> +<div class="sidenote"><i>The Food Administration Emphasizes +This</i></div> +<p>You can see from this how extremely important it is that, in our +need for the conservation of food, only those who can deny +themselves and at the same time improve their health and +efficiently should do it. It will be no help in our crisis if the +health and resistance of our people be lowered and the growth and +development of our children be stunted.</p> +<p>We, the hundreds of thousands of overweight citizens, combined +with the hundreds of thousands of the normal who are overeating to +their ill, can save all the food that is necessary. We are anxious, +willing, eager to do this. Now we know how, and we will.</p> +<p><i>Food Will Win the War</i></p> +<p>WATCH OUR WEIGHT!</p> +<hr style="width: 65%;" /> +<h2><a name="Chapter13" id="Chapter13"></a>13</h2> +<h3>Three Years Later</h3> +<p><i>February, 1, 1921</i></p> +<p>An Added Chapter in Which Are Offered Twenty-one Suggestive +Menus</p> +<p>After nearly two years with the American Red Cross in the +Balkans I return to find the little book has been carrying on in my +absence—I write this for the fifth edition—and my +publishers insisting that I must furnish some more menus. They +affirm that there are many who do not care to or cannot figure out +their own.</p> +<p>After being so long under military discipline I obey now +instinctively, although I do not want to do this. But you know +publishers. They say that if there are menus for those who do not +have the desire to compute them, the usefulness of the book will be +increased. Publishers are so altruistic.</p> +<p>Now far be it from me to scorn the possibility of increased +sales myself. So I comply, and after you are reduced you will have +the energy and the increased keenness to scout around in the +calories and make out your own.</p> +<hr style='width: 45%;' /> +<p>A little of my Balkan experience in the reducing line may not be +amiss. In Albania, where I was stationed most of the time, life is +very strenuous. We all had to work hard and expend a great deal of +nervous energy. Medical calls on foot in the scorching sun over +unkind cobblestones, long distance calls on unkinder mules, long +hours in nerve-racking clinics, ferocious man-eating mosquitos, +scorpions, centipedes, sandflies, and fleas, and other unspeakable +animals kept us hopping and slapping and scratching.</p> +<p>But there was one consolation to me. With this work, more +intensive and more strenuous than I had ever done before, I would +not have to diet—I would not have to watch my weight—I +would not have to count my calories! Oh, joy!</p> +<p>We lived a community life, we Red Crossers. We had plain blunt +food, American canned mostly, supplemented with the fare that could +be eked out of Albania, and cooked by an Albanese who could not be +taught that we Americans were not Esquimos and did not like food +swimming in fat. However, it tasted good to famished Red Crossers, +and I ate three meals a day, confident that I would retain my +girlish middle-aged slenderness and not have to diet. We had no +scales and no mirrors larger than our hand mirrors. Our uniforms +were big and comfortable.</p> +<hr style='width: 45%;' /> +<p>The French who are in charge of Scutari depart, the officers +leaving to us some of their furniture, including a full length +French plate mirror. Ordinarily when I look in a full-length mirror +I don't hate myself so much—so it is with some degree of +anticipated pleasure that I complacently approach, to get a +life-size reflection of myself after many months of deprivation of +that pleasure.</p> +<p>"<i>Mon Dieu!</i>" I exclaim. "<i>Bogomi</i>!" +(Serbian—'For the love of Allah!') "This is no mirror," I +mutter. "This is one of those musee things that make you look like +a Tony Sarg picture of Irvin Cobb."</p> +<p>"What's irritating you, Dockie?" asks one of the girls, coming +up and standing back of me. I look at her reflection. She does not +look like Irvin Cobb!</p> +<p>"Peggy," I say tragically, "Peggy, do I look like my +reflection?"</p> +<p>"Yes, dear, we have all noticed how stout you have been getting. +Aren't you supposed to be some shark on the subject of ideal +weight?"</p> +<p>And the bitter truth is borne in upon me—no matter how +hard I work—no matter how much I exercise, no matter what I +suffer, I will always have to watch my weight, I will always have +to count my calories.</p> +<p>This is what I did then:</p> +<p>I stopped going to the breakfast table. I kept some canned milk +and coffee in my room, and made me two cups of coffee. For lunch I +ate practically what I wanted, limiting myself to one slice of +bread or one potato (we had no butter), with fruit for dessert. For +dinner I came down only when the dessert was being served, and had +a share of that with some coffee. I was jeered and derided. You +know how in community life we all are as disagreeable as we like, +and still love each other. Did not I know the desserts were the +most fattening part of the meal? I was some authority on how to +reduce, I was!</p> +<p>In vain I told them that it did not matter so long as my total +caloric intake did not equal the number that I needed. It was not +until some months after, when they saw that I was normal weight +again, that they began to realize I knew whereof I spoke.</p> +<p>Then came our withdrawal from Albania and release from duty. +After months of canned goods came Paris with its famous dishes; +Crème d'Isigny avec crème! Artichauts an beurre! +Patisseries francaises! Oo lala! Again I said calories be +<i>dashed</i>! I can reduce when I get home. I had no delusions +now, you see.</p> +<hr style='width: 45%;' /> +<p>And now I am home trying to help raise the funds for the +starving children of Central Europe, and explaining to my friends +that while there is a food shortage in Europe it is not because I +was there; and that I am reducing and the money that I can save +will help keep a child from starving, and that they can do the +same; that for every pang of hunger we feel we can have a double +joy, that of knowing we are saving worse pangs in some little +children, and that of knowing that for every pang we feel we lose a +pound. A pang's a pound the world around we'll say.</p> +<p>Every once in a while you hear that the caloric theory has been +exploded. There is no caloric "theory." Therefore none to explode. +Calories are simply units for measuring heat and energy and never +will be exploded any more than the yard or meter "theory" will be +exploded. Foods must contain essential salts and the growth and +health maintaining elements. These cannot be measured by calories. +The quantity of heat or energy production but not the quality of +the foods is measured in calories, and one must have a knowledge of +the qualities also. No scientifically educated individual has ever +thought otherwise.</p> +<p>The chief objection to following the advice of the numerous +laymen who write eat-and-grow-thin menus is that they advise the +elimination of all fats, sugars and starches. They lose sight of +the fact, or they do not know, that the obese individual—I +dislike that term —will have to have a balanced diet even +while reducing if he is to maintain his health. One will lose +weight on these menus, but as very many can testify they lose their +health also. One cannot live on an unbalanced diet for any length +of time without becoming unbalanced also. And furthermore the +over-weighter will always have to diet more or less, and will have +to have menus which he can continue to use. After normal weight is +reached he will not have to be nearly so abstemious, <i>but</i> the +same dietetic errors which produced overweight in the first place +will produce it again. So he must know something of dietetics and +he must have a balanced diet.</p> +<p>Now I shall make out some balanced menus, 1200 C's a day, being +careful to include a large amount of the leafy vegetables and some +milk or its products, the foods that McCollom calls PROTECTIVE +FOODS because they contain in a large measure the essential mineral +salts, and those vital elements he has called "Fat soluble A" and +"Water soluble B"—others call vitamines—which he has +proved to be so vital and necessary for growth in the young and the +maintenance of health in the adult. I shall also include 200-300 +C's of protein.</p> +<p>The leafy vegetables, cabbage, cauliflower, celery tops, +lettuce, onion, Swiss chard, turnip tops, and other leaves employed +as greens, water cress, etc., not only contain these vital +elements, but they also exert a favourable influence on sluggish +bowels and kidneys. They are low in caloric value, hence are low in +fat-producing properties, and can be consumed with indiscretion, +properly masticated.</p> +<p>It is better while you are reducing to stay away from the dining +table when you do not expect to eat. If you are rooming, get a tiny +sterno outfit, some substitute or coffee, some canned or dry milk, +some sugar if you use it, and you can make a hot drink in your room +and be independent for your breakfast and your evening meal, when +you decide some day to go without that. Do not take more than 100 +calories for your breakfast. That leaves you 1100 calories to be +divided during the day if you go on a 1200 calorie schedule. I +suggest the following distribution of the calories:</p> +<div class='center'> +<table border="0" cellpadding="4" cellspacing="0" summary=""> +<tr> +<td>Breakfast</td> +<td>100 C's.</td> +</tr> +<tr> +<td>Lunch</td> +<td>350 "</td> +</tr> +<tr> +<td>Tea</td> +<td>100 "</td> +</tr> +<tr> +<td>Dinner</td> +<td>650 "</td> +</tr> +</table> +<br /> +</div> +<p>You can reverse the dinner and lunch if you desire. If you do so +then have your 100 calories I have allowed for tea time to take +just before you retire. On a 1200 calorie schedule arranged as I +have it you will not be hungry, I assure you. It will not be more +than three or four days before your stomach will be shrunk and this +amount I have allowed you will almost seem like overeating! That is +the big idea. Shrink your stomach. Go on a fast or low calorie day +for a day if necessary to get started. See page 81.</p> +<p>I can safely say that any up and around adult will reduce on +1200 calories, for that will not supply the basal metabolism, i.e., +the body's internal activities, such as the beating of the heart, +respiration, digestion, excretion, etc., and some of the body's +stored fat will be called upon to supply the deficiency. How much +one will reduce depends on how many calories are actually needed +for the internal and the external activities. See pages 26 and 27. +It is not advisable to reduce too rapidly. See page 85.</p> +<p>Now you have 1200 calories a day to eat. Let us think of this in +terms of money. You have a limited amount of money every day to +spend for food. You must spend it judiciously and get the food you +need and want. If you spend the most of it on one article you have +that much less for other things. It is possible that some days you +will want to spend more than your allowance and you draw on your +next day's supply. That will be all right if you remember that you +have done so and will spend that much less the next day to equalize +your account. You must study to spend wisely and carefully so as to +supply your needs, but you cannot spend more than you have without +restitution and retribution. Here are the menus:</p> +<div class='blockquot'><br /> +<br /> +<b>BREAKFASTS</b><br /> +<br /> +100 C. Each</div> +<p>1. Fruit<br /> +<br /> +<span style="margin-left: 2em;">2 med. apples or 1 baked apple with +2 tsps. sugar</span><br /> +<span style="margin-left: 5.5em;"><i>or</i></span><br /> +<span style="margin-left: 2em;">1 large orange</span><br /> +<span style="margin-left: 5.5em;"><i>or</i></span><br /> +<span style="margin-left: 2em;">1/2 large grapefruit</span><br /> +<span style="margin-left: 5.5em;"><i>or</i></span><br /> +<span style="margin-left: 2em;">1 small cup berries</span><br /> +<span style="margin-left: 5.5em;"><i>or</i></span><br /> +<span style="margin-left: 2em;">1/2 good sized +cantaloupe</span><br /> +<span style="margin-left: 5.5em;"><i>or</i></span><br /> +<span style="margin-left: 2em;">2 med. figs</span><br /> +<span style="margin-left: 5.5em;"><i>or</i></span><br /> +<span style="margin-left: 2em;">5 prunes</span> +<br /></p> +<p>2.</p> +<div class='blockquot'> +<table summary=""> +<tr> +<td>1 cup coffee or cereal coffee</td> +<td align='right'>0 C</td> +</tr> +<tr> +<td>1 tbsp. cream</td> +<td align='right'>50 C</td> +</tr> +<tr> +<td>2 small tsp. sugar</td> +<td align='right'>50 C</td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>2 cups with cream alone or sugar alone</td> +<td>——</td> +</tr> +<tr> +<td>Total</td> +<td align='right'>100 C</td> +</tr> +</table> +</div> +<p>3.</p> +<div class='blockquot'> +<table summary=""> +<tr> +<td>10 ozs. skim milk hot or cold</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>5 ozs. whole milk</td> +<td align='right'>100 C</td> +</tr> +</table> +</div> +<p>4.</p> +<div class='blockquot'> +<table summary=""> +<tr> +<td>1 cup coffee clear</td> +<td align='right'>0 C</td> +</tr> +<tr> +<td>1 thin slice toast</td> +<td align='right'>75 C</td> +</tr> +<tr> +<td>1/4 pat butter</td> +<td align='right'>25 C</td> +</tr> +<tr> +<td> </td> +<td>——</td> +</tr> +<tr> +<td>Total</td> +<td align='right'>100 C</td> +</tr> +</table> +</div> +<p>Note—The skim milk breakfasts and teas are most desirable +because of the protein content.</p> +<div class='blockquot'><br /> +<br /> +<b>TEAS</b><br /> +<br /> +100 C. Each</div> +<div class='blockquot'>See lists for breakfasts.<br /> +Also could have:</div> +<p>1.</p> +<div class='blockquot'> +<table summary=""> +<tr> +<td>1 cup tea with 1 tsp. sugar</td> +<td> </td> +</tr> +<tr> +<td>1 slice lemon</td> +<td align='right'>25 C</td> +</tr> +<tr> +<td>3 soda crackers</td> +<td align='right'>75 C</td> +</tr> +<tr> +<td> </td> +<td>——</td> +</tr> +<tr> +<td>Total</td> +<td align='right'>100 C</td> +</tr> +</table> +</div> +<p>2.</p> +<div class='blockquot'> +<table summary=""> +<tr> +<td>2 small plain cookies</td> +<td> </td> +</tr> +<tr> +<td>tea no cream or sugar</td> +<td>100 C</td> +</tr> +</table> +</div> +<p>3.</p> +<div class='blockquot'> +<table summary=""> +<tr> +<td>1 chocolate cream</td> +<td> </td> +</tr> +<tr> +<td>1 cup tea or hot water no cream or sugar</td> +<td>100 C</td> +</tr> +</table> +</div> +<hr style='width: 45%;' /> +<p>The following combinations need not be followed arbitrarily. You +may change them around if you desire. Look in the calorie lists for +substitutes of the same classes of foods, if you do not like my +combinations. If you don't care for the 100 C's at tea time you may +have that much more for dinner.</p> +<div class='blockquot'><br /> +<br /> +<b>1200 C DAY</b><br /> +<br /> +ON ARISING</div> +<p>2 cups hot water with a little lemon juice. 10-minute exercise +at least</p> +<div class='blockquot'><br /> +<br /> +<b>BREAKFAST</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Coffee or postum with cream or sugar</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk (see list of breakfasts)</td> +<td align='right'>100 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>LUNCH</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>1 medium sized head lettuce 1/3 lb</td> +<td align='right'>25 C</td> +</tr> +<tr> +<td>1 tbsp. mayonnaise</td> +<td align='right'>100 C</td> +</tr> +<tr> +<td>1 med. sweet pickle chopped for mayonnaise</td> +<td align='right'>25 C</td> +</tr> +<tr> +<td>1-1/8 inch cube cream cheese melted</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>3 ozs. cottage cheese</td> +<td align='right'>100 C</td> +</tr> +<tr> +<td>1 Toasted French roll (no butter)</td> +<td align='right'>100 C</td> +</tr> +<tr> +<td> </td> +<td>——</td> +</tr> +<tr> +<td>Total</td> +<td align='right'>350 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>TEA</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>3 crackers with tea and 1 tsp. sugar and 1 slice lemon</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim or buttermilk</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +</tr> +<tr> +<td>100 C. fruit (see list)</td> +<td align='right'>100 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>DINNER</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Creamed dried beef on toast</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Dried beef 4 thin slices 4 x 5</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>Cut fine and crisped in frying</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>pan with ½ tbsp. butter</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>1 tbsp. flour browned with above</td> +<td align='right'>25 C</td> +<td> </td> +</tr> +<tr> +<td>Add 1 cup skim milk (7 ozs.)</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>cook gently</td> +<td align='right'>70 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td align='right'>245 C</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>2 slices crisp toast (pour above over)</td> +<td align='right'>200 C</td> +<td> </td> +</tr> +<tr> +<td>1 large serving raw celery or raw cabbage</td> +<td align='right'>15 C</td> +<td> </td> +</tr> +<tr> +<td>1 large baked apple with 1 tbsp. syrup</td> +<td align='right'>120 C</td> +<td> </td> +</tr> +<tr> +<td>1 glass skim milk (7 oz.)</td> +<td align='right'>70 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>———</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>650 C</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td>———</td> +</tr> +<tr> +<td align='right'>Grand Total</td> +<td> </td> +<td align='right'>1200 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>1200 C DAY</b><br /> +<br /> +ON ARISING</div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>2 cups hot water, with a little lemon juice.</td> +</tr> +<tr> +<td>10-minute exercise at least</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>BREAKFAST</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Coffee or postum with cream or sugar</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk (see list of breakfasts)</td> +<td align='right'>100 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>LUNCH</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Celery—eat tender leaves also 10-14 stalks</td> +<td align='right'>30 C</td> +</tr> +<tr> +<td>Olives—5 good sized ripe</td> +<td align='right'>100 C</td> +</tr> +<tr> +<td>1 small slice corn bread</td> +<td align='right'>100 C</td> +</tr> +<tr> +<td>12 ozs. skim milk or buttermilk</td> +<td align='right'>120 C</td> +</tr> +<tr> +<td> </td> +<td>——</td> +</tr> +<tr> +<td>Total</td> +<td align='right'>350 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>TEA</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>3 crackers with tea with 1 tsp. sugar and 1 slice lemon</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk or buttermilk</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>100 C fruit (see list)</td> +<td align='right'>100 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>DINNER</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Broiled halibut (or lean beef) steak 4-5 ozs. with lemon</td> +<td align='right'>150 C</td> +<td> </td> +</tr> +<tr> +<td>Lettuce (no oil) average serving</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td>1 slice whole wheat bread or roll</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>1/2 pat butter</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>Dessert 1-6 pie</td> +<td align='right'>350 C</td> +<td> </td> +</tr> +<tr> +<td>1 cup clear postum or coffee</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>650 C</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td>———</td> +</tr> +<tr> +<td align='right'>Grand Total</td> +<td> </td> +<td align='right'>1200 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>1200 C DAY</b><br /> +<br /> +ON ARISING</div> +<p>2 cups hot water with a little lemon juice.<br /> +10-minute exercise at least</p> +<div class='blockquot'><br /> +<br /> +<b>BREAKFAST</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Coffee or postum with cream or sugar</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk (see list of breakfasts)</td> +<td align='right'>100 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>LUNCH</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Combination salad Shredded lettuce 10 leaves</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td>1 large tomato</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>6 stalks chopped celery</td> +<td align='right'>15 C</td> +<td> </td> +</tr> +<tr> +<td>tender leaves included 1/2 med. cucumber</td> +<td align='right'>15 C</td> +<td> </td> +</tr> +<tr> +<td>1 med. grated carrot</td> +<td align='right'>20 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>1/2 tbsp. mayonnaise or oil</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>with vinegar or lemon</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>1 slice whole wheat bread</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk or buttermilk</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>350 C</td> +</tr> +</table> +</div> +<div class='blockquot'><br /> +<br /> +<b>TEA</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td colspan="2">3 crackers with tea with 1 tsp. sugar and 1 slice +lemon</td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk or buttermilk</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>100 C fruit (see list)</td> +<td align='right'>100 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>DINNER</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Croquettes of split peas or beans</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>1/2 cup mashed beans or peas</td> +<td> </td> +</tr> +<tr> +<td>1/4 cup toast crumbs</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>1 tsp. cream or canned milk</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>made into croquettes and baked or broiled</td> +<td align='right'>225 C</td> +<td> </td> +</tr> +<tr> +<td>Stewed tomatoes 8 ozs.</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>1 large fresh tomato</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>1 slice bread or 5 small pretzels</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>1 double serving lettuce or</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>chopped cabbage or cauliflower</td> +<td align='right'>15 C</td> +<td> </td> +</tr> +<tr> +<td>1 slice lemon, custard or squash pie, no top crust</td> +<td align='right'>260 C</td> +<td> </td> +</tr> +<tr> +<td>1 cup clear coffee or postum</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>650 C</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td>——</td> +</tr> +<tr> +<td align='right'>Grand Total</td> +<td> </td> +<td align='right'>1200 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>1200 C DAY</b><br /> +<br /> +ON ARISING</div> +<p>2 cups hot water with a little lemon juice. 10-minute exercise +at least</p> +<div class='blockquot'><br /> +<br /> +<b>BREAKFAST</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Coffee or postum with cream or sugar</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk (see list of breakfasts)</td> +<td align='right'>100 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>LUNCH</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Fruit salad</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>1 large orange</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>1 average apple</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>1 small banana</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>2 tbsps. lemon juice</td> +<td align='right'>10 C</td> +<td> </td> +</tr> +<tr> +<td>2 small teasps. sugar</td> +<td align='right'>40 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td align='right'>300 C</td> +<td> </td> +</tr> +<tr> +<td>Sprinkle with 1 tbsp. grapenuts</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>350 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>TEA</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td colspan="2">3 crackers with tea with 1 tsp. sugar and 1 slice +lemon</td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk or buttermilk</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>100 C. fruit (see list)</td> +<td align='right'>100 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>DINNER</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>12 moderate sized oysters</td> +<td> </td> +<td align='right'>100 C</td> +</tr> +<tr> +<td>Dipped in 1 beaten egg and crumbs of 3 crackers</td> +<td align='right'>150 C</td> +<td> </td> +</tr> +<tr> +<td>Fried gently in 1 tbsp. of bacon or other fat</td> +<td align='right'>125 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td align='right'>375 C</td> +<td> </td> +</tr> +<tr> +<td>2 small slices crisped bacon</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>1 small dish chow chow with lettuce</td> +<td align='right'>25 C</td> +<td> </td> +</tr> +<tr> +<td>1 slice bread or its equivalent</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>1/2 pat butter</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>Dessert 1 medium baked apple with no sugar</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>650 C</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td>———</td> +</tr> +<tr> +<td align='right'>Grand Total</td> +<td> </td> +<td align='right'>1200 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>1200 C DAY</b><br /> +<br /> +<b>ON ARISING</b></div> +<div class='blockquot'>2 cups hot water with a little lemon +juice.<br /> +10-minute exercise at least +<br /></div> +<div class='blockquot'><br /> +<br /> +<b>BREAKFAST</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Coffee or postum with cream or sugar</td> +<td> </td> +</tr> +<tr> +<td align='right'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk (see list of breakfasts)</td> +<td align='right'>100 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>LUNCH</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>2 eggs 160 C fried gently in 1 tsp. bacon fat or butter</td> +<td align='right'>40 C</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>soft boiled or poached eggs with 1 slice crisped bacon</td> +<td align='right'>200 C</td> +<td> </td> +</tr> +<tr> +<td>1 roll or 1 slice whole wheat bread</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>Butter 1/2 pat</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>Coffee, postum or tea clear</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>350 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>TEA</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>3 crackers with tea with 1 tsp. sugar and 1 slice lemon</td> +<td> </td> +</tr> +<tr align='center'> +<td><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk or buttermilk</td> +<td> </td> +</tr> +<tr align='center'> +<td><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>100 C fruit (see list)</td> +<td align='right'>100 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>DINNER</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>2 toasted shredded wheat biscuits</td> +<td align='right'>200 C</td> +<td> </td> +</tr> +<tr> +<td>2 glasses skim milk</td> +<td align='right'>150 C</td> +<td> </td> +</tr> +<tr> +<td>1 dish stewed prunes</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>8 with 1 tbsp. syrup</td> +<td align='right'>200 C</td> +<td> </td> +</tr> +<tr> +<td>10-12 peanuts</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>Coffee, postum or tea clear</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>650 C</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td>——</td> +</tr> +<tr> +<td align='right'>Grand Total</td> +<td> </td> +<td align='right'>1200 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>1200 C DAY</b><br /> +<br /> +<b>ON ARISING</b><br /> +<br /> +<br /> +2 cups hot water with a little lemon juice.<br /> +10-minute exercise at least +<br /></div> +<div class='blockquot'><br /> +<br /> +<b>BREAKFAST</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Coffee or postum with cream or sugar</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk (see list of breakfasts)</td> +<td align='right'>100 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>LUNCH</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>6 oz. cream soup,</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Potato, tomato, clam chowder, etc. (use skim milk)</td> +<td align='right'>200 C</td> +<td> </td> +</tr> +<tr> +<td>Shredded cabbage, lettuce, celery</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>any greens—average helping practically</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td>1/2 tbsp. mayonnaise or oil</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>1 tbsp. cream dressing</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>2 soda crackers</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>1 average apple</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>350 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>TEA</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td colspan="2">3 crackers with tea with 1 tsp. sugar and 1 slice +lemon</td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk or buttermilk</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>100 C fruit (see list)</td> +<td align='right'>100 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>DINNER</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Carrot and cottage cheese salad</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>(The Home Dietitian—Comstock)</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>1/2 cup ground carrots</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>1-6 cup chopped nuts</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>3 oz. cottage cheese</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>3 oz. large lemon (juice of)</td> +<td align='right'>250 C</td> +<td> </td> +</tr> +<tr> +<td>8 ozs. consomme, no fat</td> +<td align='right'>30 C</td> +<td> </td> +</tr> +<tr> +<td>4 crackers or 1 roll or slice bread</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>1/2 pat butter</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>Average helping lettuce or other greens—no oil</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td>Dessert—gelatine pudding, average serving</td> +<td align='right'>120 C</td> +<td> </td> +</tr> +<tr> +<td>Whipped cream 1 heaping tbsp</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>Coffee or postum or tea clear</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>650 C</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td>———</td> +</tr> +<tr> +<td align='right'>Grand Total</td> +<td> </td> +<td align='right'>1200 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>1200 C DAY</b><br /> +<br /> +<b>ON ARISING</b><br /> +<br /> +2 cups hot water with a little lemon juice.<br /> +10-minute exercise at least</div> +<div class='blockquot'><br /> +<br /> +<b>BREAKFAST</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Coffee or postum with cream or sugar</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk (see list of breakfasts)</td> +<td align='right'>100 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>LUNCH</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Baked beans</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>if canned 3 h. tbsp., if home baked 1-1/2</td> +<td align='right'>150 C</td> +<td> </td> +</tr> +<tr> +<td>Pickled beets 5 med. slices</td> +<td align='right'>25 C</td> +<td> </td> +</tr> +<tr> +<td>Large amount celery or lettuce or other green leaves</td> +<td align='right'>25 C</td> +<td> </td> +</tr> +<tr> +<td>1 slice toasted Swedish health</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>bread (made of oatmeal) or 1 roll</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>1 cup coffee or postum clear</td> +<td align='right'>0 C</td> +<td> </td> +</tr> +<tr> +<td>Medium apple</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>350 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>TEA</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>3 crackers with tea with 1 tsp. sugar and 1 slice lemon</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>10 ozs. skim milk or buttermilk</td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +</tr> +<tr> +<td>100 C fruit (see list)</td> +<td align='right'>100 C</td> +</tr> +</table> +<br /> +</div> +<div class='blockquot'><br /> +<br /> +<b>DINNER</b></div> +<div class='blockquot'> +<table summary=""> +<tr> +<td>Cottage cheese omelet</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>2 med. eggs</td> +<td align='right'>160 C</td> +<td> </td> +</tr> +<tr> +<td>3 ozs. cottage cheese</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>1 tbsp. cream</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td align='center'><i>or</i></td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>condensed milk</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td align='right'>310 C</td> +<td> </td> +</tr> +<tr> +<td>Salt to taste</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>Bake or fry gently in 1/2 tbsp. fat.</td> +<td align='right'>40 C</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>(Can substitute 100 C chopped</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>lean meat for cottage cheese)</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>1 small head celery tender leaves and all</td> +<td align='right'>25 C</td> +<td> </td> +</tr> +<tr> +<td>1 slice bread or equivalent</td> +<td align='right'>100 C</td> +<td> </td> +</tr> +<tr> +<td>Butter 1/2, pat</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>1 dish plain stewed tomatoes, squash,</td> +<td> </td> +<td> </td> +</tr> +<tr> +<td>carrots, spinach or onions, etc</td> +<td align='right'>25 C</td> +<td> </td> +</tr> +<tr> +<td>5 almonds or 5 peanuts or 2 large walnuts</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td>10 raisins</td> +<td align='right'>50 C</td> +<td> </td> +</tr> +<tr> +<td> </td> +<td>——</td> +<td> </td> +</tr> +<tr> +<td align='right'>Total</td> +<td> </td> +<td align='right'>650 C</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td>———</td> +</tr> +<tr> +<td align='right'>Grand Total</td> +<td> </td> +<td align='right'>1200 C</td> +</tr> +</table> +<br /> +</div> +<h3><i>Finished But Not Famished</i></h3> +<div class='center'><br /> +<br /> +<table border="1" cellpadding="8" summary=""> +<tr> +<td colspan='6' align='center'>WEEKLY WEIGHT CHART</td> +</tr> +<tr> +<td>Month</td> +<td>1st Week</td> +<td>2nd Week</td> +<td>3rd Week</td> +<td>4th Week</td> +<td>5th Week</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +</table> +<br /> +</div> +<div class='center'> +<table border="1" cellpadding="12" summary=""> +<tr> +<td colspan='8' align='center'>TOTAL C. PER DAY</td> +</tr> +<tr> +<td>Month</td> +<td>Sun.</td> +<td>Mon.</td> +<td>Tues.</td> +<td>Wed.</td> +<td>Thur.</td> +<td>Fri.</td> +<td>Sat.</td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +<tr> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +<td> </td> +</tr> +</table> +</div> + + + + + + + +<pre> + + + + + +End of the Project Gutenberg EBook of Diet and Health, by Lulu Hunt Peters + +*** END OF THIS PROJECT GUTENBERG EBOOK DIET AND HEALTH *** + +***** This file should be named 15069-h.htm or 15069-h.zip ***** +This and all associated files of various formats will be found in: + https://www.gutenberg.org/1/5/0/6/15069/ + +Produced by Rick Niles, John Hagerson, Charlie Kirschner and the +Online Distributed Proofreading Team. + + +Updated editions will replace the previous one--the old editions +will be renamed. + +Creating the works from public domain print editions means that no +one owns a United States copyright in these works, so the Foundation +(and you!) can copy and distribute it in the United States without +permission and without paying copyright royalties. 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