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+The Project Gutenberg EBook of No Animal Food, by Rupert H. Wheldon
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  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: No Animal Food
+       and Nutrition and Diet with Vegetable Recipes
+
+Author: Rupert H. Wheldon
+
+Release Date: October 2, 2007 [EBook #22829]
+
+Language: English
+
+Character set encoding: ISO-8859-1
+
+*** START OF THIS PROJECT GUTENBERG EBOOK NO ANIMAL FOOD ***
+
+
+
+
+Produced by Feòrag NicBhrìde, Janet Blenkinship and the
+Online Distributed Proofreading Team at http://www.pgdp.net
+
+
+
+
+
+
+
+
+
+NO ANIMAL FOOD
+
+AND
+
+NUTRITION AND DIET
+
+WITH
+
+VEGETABLE RECIPES
+
+
+BY
+
+RUPERT H. WHELDON
+
+
+HEALTH CULTURE CO.
+NEW YORK--PASSAIC, N. J.
+
+
+
+
+PREFACE
+
+
+The title of this book is not ambiguous, but as it relates to a subject
+rarely thought about by the generality of people, it may save some
+misapprehension if at once it is plainly stated that the following pages
+are in vindication of a dietary consisting wholly of products of the
+vegetable kingdom, and which therefore excludes not only flesh, fish,
+and fowl, but milk and eggs and products manufactured therefrom.
+
+                                                      THE AUTHOR.
+
+
+This work is reprinted from the English edition with changes better
+adapting it to the American reader.
+
+                                                  THE PUBLISHERS.
+
+
+
+
+MAN'S FOOD
+
+
+Health and happiness are within reach of those who provide themselves
+with good food, clean water, fresh air, and exercise.
+
+A ceaseless and relentless hand is laid on almost every animal to
+provide food for human beings.
+
+Nothing that lives or grows is missed by man in his search for food to
+satisfy his appetite.
+
+Natural appetite is satisfied with vegetable food, the basis for highest
+and best health and development.
+
+History of primitive man we know, but the possibilities of perfected and
+complete man are not yet attained.
+
+Adequate and pleasant food comes to us from the soil direct, favorable
+for health, and a preventive against disease.
+
+Plant food is man's natural diet; ample, suitable, and available;
+obtainable with least labor and expense, and in pleasing form and
+variety.
+
+Animal food will be useful in emergency, also at other times; still,
+plant substance is more favorable to health, endurance, and power of
+mind.
+
+Variety of food is desirable and natural; it is abundantly supplied by
+the growth of the soil under cultivation.
+
+Races of intelligence and strength are to be found subsisting and
+thriving on an exclusive plant grown diet.
+
+The health and patience of vegetarians meet the social, mental and
+physical tests of life with less disease, and less risk of dependence in
+old age.
+
+Meat eaters have no advantages which do not belong also to those whose
+food is vegetable.
+
+Plant food, the principal diet of the world, has one serious drawback;
+it is not always savory, or palatable.
+
+Plant diet to be savory requires fat, or oil, to be added to it; nuts,
+peanut, and olive oil, supply it to the best advantage.
+
+Plant diet with butter, cream, milk, cheese, eggs, lard, fat, suet, or
+tallow added to it, is not vegetarian; it is mixed diet; the same in
+effect as if meat were used.--Elmer Lee, M.D., Editor, Health Culture
+Magazine.
+
+
+
+
+CONTENTS
+
+                                                                    PAGE
+
+      NO ANIMAL FOOD
+
+    I--THE URGENCY OF THE SUBJECT                                      9
+
+   II--PHYSICAL CONSIDERATIONS                                        17
+
+  III--ETHICAL CONSIDERATIONS                                         35
+
+   IV--THE ÆSTHETIC POINT OF VIEW                                     46
+
+    V--ECONOMICAL CONSIDERATIONS                                      52
+
+   VI--THE EXCLUSION OF DAIRY PRODUCE                                 58
+
+  VII--CONCLUSION                                                     63
+
+
+      NUTRITION AND DIET
+
+    I--SCIENCE OF NUTRITION                                           70
+
+   II--WHAT TO EAT                                                    82
+
+  III--WHEN TO EAT                                                    97
+
+   IV--HOW TO EAT                                                    103
+
+  FOOD TABLE                                                         108
+
+  RECIPES                                                            111
+
+
+
+
+NO ANIMAL FOOD
+
+
+
+
+I
+
+URGENCY OF THE SUBJECT
+
+
+Outside of those who have had the good fortune to be educated to an
+understanding of a rational science of dietetics, very few people indeed
+have any notion whatever of the fundamental principles of nutrition and
+diet, and are therefore unable to form any sound opinion as to the
+merits or demerits of any particular system of dietetic reform.
+Unfortunately many of those who _do_ realise the intimate connection
+between diet and both physical and mental health, are not, generally
+speaking, sufficiently philosophical to base their views upon a secure
+foundation and logically reason out the whole problem for themselves.
+
+Briefly, the pleas usually advanced on behalf of the vegetable regimen
+are as follows: It is claimed to be healthier than the customary flesh
+diet; it is claimed for various reasons to be more pleasant; it is
+claimed to be more economical; it is claimed to be less trouble; it is
+claimed to be more humane. Many hold the opinion that a frugivorous
+diet is more natural and better suited to the constitution of man, and
+that he was never intended to be carnivorous; that the slaughtering of
+animals for food, being entirely unnecessary is immoral; that in adding
+our share towards supplying a vocation for the butcher we are helping to
+nurture callousness, coarseness and brutality in those who are concerned
+in the butchering business; that anyone of true refinement and delicacy
+would find in the killing of highly-strung, nervous, sensitive
+creatures, a task repulsive and disgusting, and that it is scarcely
+fair, let alone Christian, to ask others to perform work which we
+consider unnecessary and loathsome, and which we should be ashamed to do
+ourselves.
+
+Of all these various views there is one that should be regarded as of
+primary importance, namely, the question of health. First and foremost
+we have to consider the question of physical health. No system of
+thought that poses as being concerned with man's welfare on earth can
+ever make headway unless it recognises this. Physical well-being is a
+moral consideration that should and must have our attention before aught
+else, and that this is so needs no demonstrating; it is self-evident.
+
+Now it is not to be denied when we look at the over-flowing hospitals;
+when we see everywhere advertised patent medicines; when we realise
+that a vast amount of work is done by the medical profession among all
+classes; when we learn that one man out of twelve and one woman out of
+eight die every year from that most terrible disease, cancer, and that
+over 207,000 persons died from tuberculosis during the first seven years
+of the present century; when we learn that there are over 1500 defined
+diseases prevalent among us and that the list is being continually added
+to, that the general health of the nation is far different from what we
+have every reason to believe it ought to be. However much we may have
+become accustomed to it, we cannot suppose ill-health to be a _normal_
+condition. Granted, then, that the general health of the nation is far
+from what it should be, and looking from effects to causes, may we not
+pertinently enquire whether our diet is not largely responsible for this
+state of things? May it not be that wrong feeding and mal-nutrition are
+at the root of most disease? It needs no demonstrating that man's health
+is directly dependent upon what he eats, yet how few possess even the
+most elementary conception of the principles of nutrition in relation to
+health? Is it not evident that it is because of this lamentable
+ignorance so many people nowadays suffer from ill-health?
+
+Further, not only does diet exert a definite influence upon physical
+well-being, but it indirectly affects the entire intellectual and moral
+evolution of mankind. Just as a man thinks so he becomes, and 'a
+science which controls the building of brain-cell, and therefore of
+mind-stuff, lies at the root of all the problems of life.' From the
+point of view of food-science, mind and body are inseparable; one reacts
+upon the other; and though a healthy body may not be essential to
+happiness, good health goes a long way towards making life worth living.
+Dr. Alexander Haig, who has done such excellent and valuable work in the
+study of uric acid in relation to disease, speaks most emphatically on
+this point: 'DIET is the greatest question for the human race, not only
+does his ability to obtain food determine man's existence, but its
+quality controls the circulation in the brain, and this decides the
+trend of being and action, accounting for much of the indifference
+between depravity and the self-control of wisdom.'
+
+The human body is a machine, not an iron and steel machine, but a blood
+and bone machine, and just as it is necessary to understand the
+mechanism of the iron and steel machine in order to run it, so is it
+necessary to understand the mechanism of the blood and bone machine in
+order to run it. If a person understanding nothing of the business of a
+_chauffeur_ undertook to run an automobile, doubtless he would soon come
+to grief; and so likewise if a person understands nothing of the needs
+of his body, or partly understanding them knows not how to satisfy them,
+it is extremely unlikely that he will maintain it at its normal
+standard of efficiency. Under certain conditions, of which we will speak
+in a moment, the body-machine is run quite unconsciously, and run well;
+that is to say, the body is kept in perfect health without the aid of
+science. But, then, we do not now live under these conditions, and so
+our reason has to play a certain part in encouraging, or, as the case
+may be, in restricting the various desires that make themselves felt.
+The reason so many people nowadays are suffering from all sorts of
+ailments is simply that they are deplorably ignorant of their natural
+bodily wants. How much does the ordinary individual know about
+nutrition, or about obedience to an unperverted appetite? The doctors
+seem to know little about health; they are not asked to keep us healthy,
+but only to cure us of disease, and so their studies relate to disease,
+not health; and dietetics, a science dealing with the very first
+principles of health, is an optional course in the curriculum of the
+medical student.
+
+Food is the first necessary of life, and the right kind of food, eaten
+in the right manner, is necessary to a right, that is, healthy life. No
+doubt, pathological conditions are sometimes due to causes other than
+wrong feeding, but in a very large percentage of cases there is little
+doubt that errors in diet have been the cause of the trouble, either
+directly, or indirectly by rendering the system susceptible to
+pernicious influences.[1] A knowledge of what is the right food to eat,
+and of the right way to eat it, does not, under existing conditions of
+life, come instinctively. Under other conditions it might do so, but
+under those in which we live, it certainly does not; and this is owing
+to the fact that for many hundred generations back there has been a
+pandering to sense, and a quelling and consequent atrophy of the
+discriminating animal instinct. As our intelligence has developed we
+have applied it to the service of the senses and at the expense of our
+primitive intuition of right and wrong that guided us in the selection
+of that which was suitable to our preservation and health. We excel the
+animals in the possession of reason, but the animals excel us in the
+exercise of instinct.
+
+It has been said that animals do not study dietetics and yet live
+healthily enough. This is true, but it is true only as far as concerns
+those animals which live _in their natural surroundings and under
+natural conditions_. Man would not need to study diet were he so
+situated, but he is not. The wild animal of the woods is far removed
+from the civilized human being. The animal's instinct guides him aright,
+but man has lost his primitive instinct, and to trust to his
+inclinations may result in disaster.
+
+The first question about vegetarianism, then, is this:--Is it the best
+diet from the hygienic point of view? Of course it will be granted that
+diseased food, food containing pernicious germs or poisons, whether
+animal or vegetable, is unfit to be eaten. It is not to be supposed that
+anyone will defend the eating of such food, so that we are justified in
+assuming that those who defend flesh-eating believe flesh to be free
+from such germs and poisons; therefore let the following be noted. It is
+affirmed that 50 per cent. of the bovine and other animals that are
+slaughtered for human food are affected with Tuberculosis, or some of
+the following diseases: Cancer, Anthrax, Pleuro-Pneumonia, Swine-Fever,
+Sheep Scab, Foot and Mouth Disease, etc., etc., and that to exclude all
+suspected or actually diseased carcasses would be practically to leave
+the market without a supply. One has only to read the literature dealing
+with this subject to be convinced that the meat-eating public must
+consume a large amount of highly poisonous substances. That these
+poisons may communicate disease to the person eating them has been
+amply proved. Cooking does _not_ necessarily destroy all germs, for the
+temperature at the interior of a large joint is below that necessary to
+destroy the bacilli there present.
+
+Although the remark is irrelevant to the subject in hand, one is tempted
+to point out that, quite apart from the question of hygiene, the idea of
+eating flesh containing sores and wounds, bruises and pus-polluted
+tissues, is altogether repulsive to the imagination.
+
+Let it be supposed, however, that meat can be, and from the meat-eater's
+point of view, should be and will be under proper conditions,
+uncontaminated, there yet remains the question whether such food is
+physiologically necessary to man. Let us first consider what kind of
+food is best suited to man's natural constitution.
+
+FOOTNOTES:
+
+[Footnote 1: It seems reasonable to suppose that granting the organism
+has such natural needs satisfied as sleep, warmth, pure air, sunshine,
+and so forth, fundamentally all susceptibility to disease is due to
+wrong feeding and mal-nutrition, either of the individual organism or of
+its progenitors. The rationale of nutrition is a far more complicated
+matter than medical science appears to realise, and until the intimate
+relationship existing between nutrition and pathology has been
+investigated, we shall not see much progress towards the extermination
+of disease. Medical science by its curative methods is simply pruning
+the evil, which, meanwhile, is sending its roots deeper into the
+unstable organisms in which it grows.]
+
+
+
+
+II
+
+PHYSICAL CONSIDERATIONS
+
+
+There are many eminent scientists who have given it as their opinion
+that anatomically and physiologically man is to be classed as a
+frugivorous animal. There are lacking in man all the characteristics
+that distinguish the prominent organs of the carnivora, while he
+possesses a most striking resemblance to the fruit-eating apes. Dr.
+Kingsford writes: 'M. Pouchet observes that all the details of the
+digestive apparatus in man, as well as his dentition, constitute "so
+many proofs of his frugivorous origin"--an opinion shared by Professor
+Owen, who remarks that the anthropoids and all the quadrumana derive
+their alimentation from fruits, grains, and other succulent and
+nutritive vegetable substances, and that the strict analogy which exists
+between the structure of these animals and that of man clearly
+demonstrates his frugivorous nature. This view is also taken by Cuvier,
+Linnæus, Professor Lawrence, Charles Bell, Gassendi, Flourens, and a
+great number of other eminent writers.' (see _The Perfect Way in Diet_.)
+
+Linnæus is quoted by John Smith in _Fruits and Farinacea_ as speaking
+of fruit as follows: 'This species of food is that which is most
+suitable to man: which is evidenced by the series of quadrupeds,
+analogy, wild men, apes, the structure of the mouth, of the stomach, and
+the hands.'
+
+Sir Ray Lancaster, K.C.B., F.R.S., in an article in _The Daily
+Telegraph_, December, 1909, wrote: 'It is very generally asserted by
+those who advocate a purely vegetable diet that man's teeth are of the
+shape and pattern which we find in the fruit-eating, or in the
+root-eating, animals allied to him. This is true.... It is quite clear
+that man's cheek teeth do not enable him to cut lumps of meat and bone
+from raw carcasses and swallow them whole. They are broad,
+square-surfaced teeth with four or fewer low rounded tubercles to crush
+soft food, as are those of monkeys. And there can be no doubt that man
+fed originally like monkeys, on easily crushed fruits, nuts, and roots.'
+
+With regard to man's original non-carnivorous nature and omnivorism, it
+is sometimes said that though man's system may not thrive on a raw flesh
+diet, yet he can assimilate cooked flesh and his system is well adapted
+to digest it. The answer to this is that were it demonstrable, and it is
+_not_, that cooked flesh is as easily digested and contains as much
+nutriment as grains and nuts, this does not prove it to be suitable for
+human food; for man (leaving out of consideration the fact that the
+eating of diseased animal flesh can communicate disease), since he was
+originally formed by Nature to subsist exclusively on the products of
+the vegetable kingdom, cannot depart from Nature's plan without
+incurring penalty of some sort--unless, indeed, his natural original
+constitution has changed; but _it has not changed_. The most learned and
+world-renowned scientists affirm man's present anatomical and
+physiological structure to be that of a frugivore. Disguising an
+unnatural food by cooking it may make that food more assimilable, but it
+by no means follows that such a food is suitable, let alone harmless, as
+human food. That it is harmful, not only to man's physical health, but
+to his mental and moral health, this book endeavours to demonstrate.
+
+With regard to the fact that man has not changed constitutionally from
+his original frugivorous nature Dr. Haig writes as follows: 'If man
+imagines that a few centuries, or even a few hundred centuries, of
+meat-eating in defiance of Nature have endowed him with any new powers,
+except perhaps, that of bearing the resulting disease and degradation
+with an ignorance and apathy which are appalling, he deceives himself;
+for the record of the teeth shows that human structure has remained
+unaltered over vast periods of time.'
+
+According to Dr. Haig, human metabolism (the process by which food is
+converted into living tissue) differs widely from that of the
+carnivora. The carnivore is provided with the means to dispose of such
+poisonous salts as are contained in and are produced by the ingestion of
+animal flesh, while the human system is not so provided. In the human
+body these poisons are not held in solution, but tend to form deposits
+and consequently are the cause of diseases of the arthritic group,
+conspicuously rheumatism.
+
+There is sometimes some misconception as regards the distinction between
+a frugivorous and herbivorous diet. The natural diet of man consists of
+fruits, farinacea, perhaps certain roots, and the more esculent
+vegetables, and is commonly known as vegetarian, or fruitarian
+(frugivorous), but man's digestive organs by no means allow him to eat
+grass as the herbivora--the horse, ox, sheep, etc.--although he is much
+more nearly allied to these animals than to the carnivora.
+
+We are forced to conclude, in the face of all the available evidence,
+that the natural constitution of man closely resembles that of
+fruit-eating animals, and widely differs from that of flesh-eating
+animals, and that from analogy it is only reasonable to suppose that the
+fruitarian, or vegetarian, as it is commonly called, is the diet best
+suited to man. This conclusion has been arrived at by many distinguished
+men of science, among whom are the above mentioned. But the proof of the
+pudding is in the eating, and to prove that the vegetarian is the most
+hygienic diet, we must examine the physical conditions of those nations
+and individuals who have lived, and do live, upon this diet.
+
+It might be mentioned, parenthetically, that among animals, the
+herbivora are as strong physically as any species of carnivora. The most
+laborious work of the world is performed by oxen, horses, mules, camels,
+elephants, all vegetable-feeding animals. What animal possesses the
+enormous strength of the herbivorous rhinoceros, who, travellers relate,
+uproots trees and grinds whole trunks to powder? Again, the frugivorous
+orang-outang is said to be more than a match for the African lion.
+Comparing herbivora and carnivora from this point of view Dr. Kingsford
+writes: 'The carnivora, indeed, possess one salient and terrible
+quality, ferocity, allied to thirst for blood; but power, endurance,
+courage, and intelligent capacity for toil belong to those animals who
+alone, since the world has had a history, have been associated with the
+fortunes, the conquests, and the achievements of men.'
+
+Charles Darwin, reverenced by all educated people as a scientist of the
+most keen and accurate observation, wrote in his _Voyage of the Beagle_,
+the following with regard to the Chilian miners, who, he tells us, live
+in the cold and high regions of the Andes: 'The labouring class work
+very hard. They have little time allowed for their meals, and during
+summer and winter, they begin when it is light and leave off at dusk.
+They are paid £1 sterling a month and their food is given them: this,
+for breakfast, consists of sixteen figs and two small loaves of bread;
+for dinner, boiled beans; for supper, broken roasted wheat-grain. They
+scarcely ever taste meat.' This is as good as saying that the strongest
+men in the world, performing the most arduous work, and living in an
+exhilarating climate, are practically strict vegetarians.
+
+Dr. Jules Grand, President of the Vegetarian Society of France speaks of
+'the Indian runners of Mexico, who offer instances of wonderful
+endurance, and eat nothing but tortillas of maize, which they eat as
+they run along; the street porters of Algiers, Smyrna, Constantinople
+and Egypt, well known for their uncommon strength, and living on nothing
+but maize, rice, dates, melons, beans, and lentils. The Piedmontese
+workmen, thanks to whom the tunnelling of the Alps is due, feed on
+polenta, (maize-broth). The peasants of the Asturias, like those of the
+Auvergne, scarcely eat anything except chick-peas and chestnuts ...
+statistics prove ... that the most numerous population of the globe is
+vegetarian.'
+
+The following miscellaneous excerpta are from Smith's _Fruits and
+Farinacea_:--
+
+'The peasantry of Norway, Sweden, Russia, Denmark, Poland, Germany,
+Turkey, Greece, Switzerland, Spain, Portugal, and of almost every
+country in Europe subsist principally, and most of them entirely, on
+vegetable food.... The Persians, Hindoos, Burmese, Chinese, Japanese,
+the inhabitants of the East Indian Archipelago, and of the mountains of
+the Himalaya, and, in fact, most of the Asiatics, live upon vegetable
+productions.'
+
+'The people of Russia, generally, subsist on coarse black rye-bread and
+garlics. I have often hired men to labour for me. They would come on
+board in the morning with a piece of black bread weighing about a pound,
+and a bunch of garlics as big as one's fist. This was all their
+nourishment for the day of sixteen or eighteen hours' labour. They were
+astonishingly powerful and active, and endured severe and protracted
+labour far beyond any of my men. Some of these Russians were eighty and
+even ninety years old, and yet these old men would do more work than any
+of the middle-aged men belonging to my ship. Captain C. S. Howland of
+New Bedford, Mass.'
+
+'The Chinese feed almost entirely on rice, confections and fruits; those
+who are enabled to live well and spend a temperate life, are possessed
+of great strength and agility.'
+
+'The Egyptian cultivators of the soil, who live on coarse wheaten bread,
+Indian corn, lentils, and other productions of the vegetable kingdom,
+are among the finest people I have even seen. Latherwood.'
+
+'The Greek boatmen are exceedingly abstemious. Their food consists of a
+small quantity of black bread, made of unbolted rye or wheatmeal, and a
+bunch of grapes, or raisins, or some figs. They are astonishingly
+athletic and powerful; and the most nimble, active, graceful, cheerful,
+and even merry people in the world. Judge Woodruff, of Connecticut.'
+
+'From the day of his irruption into Europe the Turk has always proved
+himself to be endowed with singularly strong vitality and energy. As a
+member of a warlike race, he is without equal in Europe in health and
+hardiness. His excellent physique, his simple habits, his abstinence
+from intoxicating liquors, and his normal vegetarian diet, enable him to
+support the greatest hardships, and to exist on the scantiest and
+simplest food.'
+
+'The Spaniards of Rio Salada in South America,--who come down from the
+interior, and are employed in transporting goods overland,--live wholly
+on vegetable food. They are large, very robust, and strong; and bear
+prodigious burdens on their backs, travelling over mountains too steep
+for loaded mules to ascend, and with a speed which few of the generality
+of men can equal without incumbrance.'
+
+'In the most heroic days of the Grecian army, their food was the plain
+and simple produce of the soil. The immortal Spartans of Thermopylæ
+were, from infancy, nourished by the plainest and coarsest vegetable
+aliment: and the Roman army, in the period of their greatest valour and
+most gigantic achievements, subsisted on plain and coarse vegetable
+food. When the public games of Ancient Greece--for the exercise of
+muscular power and activity in wrestling, boxing, running, etc.,--were
+first instituted, the athletæ in accordance with the common dietetic
+habits of the people, were trained entirely on vegetable food.'
+
+Dr. Kellogg, an authority on dietetics, makes the following answer to
+those who proclaim that those nations who eat a large amount of
+flesh-food, such as the English, are the strongest and dominant nations:
+"While it is true that the English nation makes large use of animal
+food, and is at the same time one of the most powerful on the globe, it
+is also true that the lowest, most miserable classes of human beings,
+such as the natives of Australia, and the inhabitants of Terra del
+Fuego, subsist almost wholly upon flesh. It should also be borne in mind
+that it is only within a single generation that the common people of
+England have become large consumers of flesh. In former times and when
+England was laying the foundation of her greatness, her sturdy yeomen
+ate less meat in a week, than the average Englishman of the present
+consumes in a single day.... The Persians, the Grecians, and the Romans,
+became ruling nations while vegetarians."
+
+In _Fruits and Farinacea_, Professor Lawrence is quoted as follows:
+'The inhabitants of Northern Europe and Asia, the Laplanders, Samoiedes,
+Ostiacs, Tangooses, Burats, Kamtschatdales, as well as the natives of
+Terra del Fuego in the Southern extremity of America, are the smallest,
+weakest, and least brave people on the globe; although they live almost
+entirely on flesh, and that often raw.'
+
+Many athletic achievements of recent date have been won by vegetarians
+both in this country and abroad. The following successes are
+noteworthy:--Walking: Karl Mann, Dresden to Berlin, Championship of
+Germany; George Allen, Land's End to John-o'-Groats. Running: E. R.
+Voigt, Olympic Championship, etc.: F. A. Knott, 5,000 metres Belgian
+record. Cycling: G. A. Olley, Land's End to John-o'-Groats record.
+Tennis: Eustace Miles, M.A., various championships, etc. Of especial
+interest at the present moment are a series of tests and experiments
+recently carried out at Yale University, U.S.A., under Professor Irving
+Fisher, with the object of discovering the suitability of different
+dietaries for athletes, and the effect upon the human system in general.
+The results were surprising. 'One of the most severe tests,' remarks
+Professor Fisher, 'was in deep knee-bending, or "squatting." Few of the
+meat-eaters could "squat" more than three to four hundred times. On the
+other hand a Yale student who had been a flesh-abstainer for two years,
+did the deep knee-bending eighteen hundred times without exhaustion....
+One remarkable difference between the two sets of men was the
+comparative absence of soreness in the muscles of the meat-abstainers
+after the tests.'
+
+The question as to climate is often raised; many people labour under the
+idea that a vegetable diet may be suitable in a hot climate, but not in
+a cold. That this idea is false is shown by facts, some of which the
+above quotations supply. That man can live healthily in arctic regions
+on a vegetable diet has been amply demonstrated. In a cold climate the
+body requires a considerable quantity of heat-producing food, that is,
+food containing a good supply of hydrocarbons (fats), and carbohydrates
+(starches and sugars). Many vegetable foods are rich in these
+properties, as will be explained in the essay following dealing with
+dietetics. Strong and enduring vegetable-feeding animals, such as the
+musk-ox and the reindeer, flourish on the scantiest food in an arctic
+climate, and there is no evidence to show that man could not equally
+well subsist on vegetable food under similar conditions.
+
+In an article entitled _Vegetarianism in Cold Climates_, by Captain
+Walter Carey, R.N., the author describes his observations during a
+winter spent in Manchuria. The weather, we are told, was exceedingly
+cold, the thermometer falling as low as minus 22° F. After speaking of
+the various arduous labours the natives are engaged in, Captain Carey
+describes the physique and diet of natives in the vicinity of
+Niu-Chwang as follows: 'The men accompanying the carts were all very big
+and of great strength, and it was obvious that none but exceptionally
+strong and hardy men could withstand the hardships of their long march,
+the intense cold, frequent blizzards, and the work of forcing their
+queer team along in spite of everything. One could not help wondering
+what these men lived on, and I found that the chief article was beans,
+which, made into a coarse cake, supplied food for both men and animals.
+I was told by English merchants who travelled in the interior, that
+everywhere they found the same powerful race of men, living on beans and
+rice--in fact, vegetarians. Apparently they obtain the needful proteid
+and fat from the beans; while the coarse once-milled rice furnishes them
+with starch, gluten, and mineral salts, etc. Spartan fare, indeed, but
+proving how easy it is to sustain life without consuming flesh-food.'
+
+So far, then, as the physical condition of those nations who are
+practically vegetarian is concerned, we have to conclude that practice
+tallies with theory. Science teaches that man should live on a non-flesh
+diet, and when we come to consider the physique of those nations and men
+who do so, we have to acknowledge that their bodily powers and their
+health equal, if not excel, those of nations and men who, in part,
+subsist upon flesh. But it is interesting to go yet further. It has
+already been stated that mind and body are inseparable; that one reacts
+upon the other: therefore it is not irrelevant, in passing, to observe
+what mental powers are possessed by those races and individuals who
+subsist entirely upon the products of the vegetable kingdom.
+
+When we come to consider the mentality of the Oriental races we
+certainly have to acknowledge that Oriental culture--ethical,
+metaphysical, and poetical--has given birth to some of the grandest and
+noblest thoughts that mankind possesses, and has devised philosophical
+systems that have been the comfort and salvation of countless millions
+of souls. Anyone who doubts the intellectual and ethical attainments of
+that remarkable nation of which we in the West know so little--the
+Chinese--should read the panegyric written by Sir Robert Hart, who, for
+forty years, lived among them, and learnt to love and venerate them as
+worthy of the highest admiration and respect. Others have written in
+praise of the people of Burma. Speaking of the Burman, a traveller
+writes: 'He will exercise a graceful charity unheard of in the West--he
+has discovered how to make life happy without selfishness and to combine
+an adequate power for hard work with a corresponding ability to enjoy
+himself gracefully ... he is a philosopher and an artist.'
+
+Speaking of the Indian peasant a writer in an English journal says: 'The
+ryot lives in the face of Nature, on a simple diet easily procured, and
+inherits a philosophy, which, without literary culture, lifts his spirit
+into a higher plane of thought than other peasantries know of.
+Abstinence from flesh food of any kind, not only gives him pure blood
+exempt from civilized diseases but makes him the friend and not the
+enemy, of the animal world around.'
+
+Eastern literature is renowned for its subtle metaphysics. The higher
+types of Orientals are endowed with an extremely subtle intelligence, so
+subtle as to be wholly unintelligible to the ordinary Westerner. It is
+said that Pythagoras and Plato travelled in the East and were initiated
+into Eastern mysticism. The East possesses many scriptures, and the
+greater part of the writings of Eastern scholars consist of commentaries
+on the sacred writings. Among the best known monumental philosophical
+and literary achievements maybe mentioned the _Tao Teh C'hing_; the
+_Zend Avesta;_ the _Three Vedas_; the _Brahmanas_; the _Upanishads;_ and
+the _Bhagavad-gita_, that most beautiful 'Song Celestial' which for
+nearly two thousand years has moulded the thoughts and inspired the
+aspirations of the teeming millions of India.
+
+As to the testimony of individuals it is interesting to note that some
+of the greatest philosophers, scientists, poets, moralists, and many men
+of note, in different walks of life, in past and modern times, have, for
+various reasons, been vegetarians, among whom have been named the
+following:--
+
+  Manu
+  Zoroaster
+  Pythagoras
+  Zeno
+  Buddha
+  Isaiah
+  Daniel
+  Empedocles
+  Socrates
+  Plato
+  Aristotle
+  Porphyry
+  John Wesley
+  Franklin
+  Goldsmith
+  Ray
+  Paley
+  Isaac Newton
+  Jean Paul Richter
+  Schopenhauer
+  Byron
+  Gleizes
+  Hartley
+  Rousseau
+  Iamblichus
+  Hypatia
+  Diogenes
+  Quintus Sextus
+  Ovid
+  Plutarch
+  Seneca
+  Apollonius
+  The Apostles
+    Matthew
+    James
+    James the Less
+    Peter
+  The Christian Fathers
+    Clement
+    Tertullian
+    Origen
+    Chrysostom
+    St. Francis d'Assisi
+  Cornaro
+  Leonardo da Vinci
+  Milton
+  Locke
+  Spinoza
+  Voltaire
+  Pope
+  Gassendi
+  Swedenborg
+  Thackeray
+  Linnæus
+  Shelley
+  Lamartine
+  Michelet
+  William Lambe
+  Sir Isaac Pitman
+  Thoreau
+  Fitzgerald
+  Herbert Burrows
+  Garibaldi
+  Wagner
+  Edison
+  Tesla
+  Marconi
+  Tolstoy
+  George Frederick Watts
+  Maeterlinck
+  Vivekananda
+  General Booth
+  Mrs. Besant
+  Bernard Shaw
+  Rev. Prof. John E. B. Mayor
+  Hon. E. Lyttelton
+  Rev. R. J. Campbell
+  Lord Charles Beresford
+  Gen. Sir Ed. Bulwer
+  etc., etc., etc.
+
+The following is a list of the medical and scientific authorities who
+have expressed opinions favouring vegetarianism:--
+
+  M. Pouchet
+  Baron Cuvier
+  Linnæus
+  Professor Laurence, F.R.S.
+  Sir Charles Bell, F.R.S.
+  Gassendi
+  Flourens
+  Sir John Owen
+  Professor Howard Moore
+  Sylvester Graham, M.D.
+  John Ray, F.R.S.
+  Professor H. Schaafhausen
+  Sir Richard Owen, F.R.S.
+  Charles Darwin, LL.D., F.R.S.
+  Dr. John Wood, M.D.
+  Professor Irving Fisher
+  Professor A. Wynter Blyth, F.R.C.S.
+  Edward Smith, M.B., F.R.S., LL.B.
+  Adam Smith, F.R.S.
+  Lord Playfair, M.D., C.B.
+  Sir Henry Thompson, M.B., F.R.C.S.
+  Dr. F. J. Sykes, B. Sc.
+  Dr. Anna Kingsford
+  Professor G. Sims Woodhead, M.D., F.R.C.P., F.R.S.
+  Alexander Haig, M.A., M.D., F.R.C.P.
+  Dr. W. B. Carpenter, C.B., F.R.S.
+  Dr. Josiah Oldfield, D.C.L., M.A., M.R.C.S., L.R.C.P.
+  Virchow
+  Sir Benjamin W. Richardson, M.P., F.R.C.S.
+  Dr. Robert Perks, M.D., F.R.C.S.
+  Dr. Kellogg, M.D.
+  Harry Campbell, M.D.
+  Dr. Olsen
+  etc., etc.
+
+Before concluding this section it might be pointed out that the curious
+prejudice which is always manifested when men are asked to consider any
+new thing is as strongly in evidence against food reform as in other
+innovations. For example, flesh-eating is sometimes defended on the
+ground that vegetarians do not look hale and hearty, as healthy persons
+should do. People who speak in this way probably have in mind one or two
+acquaintances who, through having wrecked their health by wrong living,
+have had to abstain from the 'deadly decoctions of flesh' and adopt a
+simpler and purer dietary. It is not fair to judge meat abstainers by
+those who have had to take to a reformed diet solely as a curative
+measure; nor is it fair to lay the blame of a vegetarian's sickness on
+his diet, as if it were impossible to be sick from any other cause. The
+writer has known many vegetarians in various parts of the world, and he
+fails to understand how anyone moving about among vegetarians, either in
+this country or elsewhere, can deny that such people look as healthy and
+cheerful as those who live upon the conventional omnivorous diet.
+
+If a vegetarian, owing to inherited susceptibilities, or incorrect
+rearing in childhood, or any other cause outside his power to prevent,
+is sickly and delicate, is it just to lay the blame on his present
+manner of life? It would, indeed, seem most reasonable to assume that
+the individual in question would be in a much worse condition had he not
+forsaken his original and mistaken diet when he did. The writer once
+heard an acquaintance ridicule vegetarianism on the ground that Thoreau
+died of pulmonary consumption at forty-five! One is reminded of Oliver
+Wendell Holmes' witty saying:--'The mind of the bigot is like the pupil
+of the eye: the more it sees the light, the more it contracts.'
+
+In conclusion, there is, as we have seen in our review of typical
+vegetarian peoples and classes throughout the world, the strongest
+evidence that those who adopt a sensible non-flesh dietary, suited to
+their own constitution and environment, are almost invariably healthier,
+stronger, and longer-lived than those who rely chiefly upon flesh-meat
+for nutriment.
+
+
+
+
+III
+
+ETHICAL CONSIDERATIONS
+
+
+The primary consideration in regard to the question of diet should be,
+as already stated, the hygienic. Having shown that the non-flesh diet is
+the more natural, and the more advantageous from the point of view of
+health, let us now consider which of the two--vegetarianism or
+omnivorism--is superior from the ethical point of view.
+
+The science of ethics is the science of conduct. It is founded,
+primarily, upon philosophical postulates without which no code or system
+of morals could be formulated. Briefly, these postulates are, (a), every
+activity of man has as its deepest motive the end termed Happiness, (b)
+the Happiness of the individual is indissolubly bound up with the
+Happiness of all Creation. The truth of (a) will be evident to every
+person of normal intelligence: all arts and systems aim consciously, or
+unconsciously, at some good, and so far as names are concerned everyone
+will be willing to call the Chief Good by the term Happiness, although
+there may be unlimited diversity of opinion as to its nature, and the
+means to attain it. The truth of (b) also becomes apparent if the matter
+is carefully reflected upon. Everything that is _en rapport_ with all
+other things: the pebble cast from the hand alters the centre of gravity
+in the Universe. As in the world of things and acts, so in the world of
+thought, from which all action springs. Nothing can happen to the part
+but the whole gains or suffers as a consequence. Every breeze that
+blows, every cry that is uttered, every thought that is born, affects
+through perpetual metamorphoses every part of the entire Cosmic
+Existence.[2]
+
+We deduce from these postulates the following ethical precepts: a wise
+man will, firstly, so regulate his conduct that thereby he may
+experience the greatest happiness; secondly, he will endeavour to bestow
+happiness on others that by so doing he may receive, indirectly, being
+himself a part of the Cosmic Whole, the happiness he gives. Thus supreme
+selfishness is synonymous with supreme egoism, a truth that can only be
+stated paradoxically.
+
+Applying this latter precept to the matter in hand, it is obvious that
+since we should so live as to give the greatest possible happiness to
+all beings capable of appreciating it, and as it is an indisputable
+fact that animals can suffer pain, _and that men who slaughter animals
+needlessly suffer from atrophy of all finer feelings_, we should
+therefore cause no unnecessary suffering in the animal world. Let us
+then consider whether, knowing flesh to be unnecessary as an article of
+diet, we are, in continuing to demand and eat flesh-food, acting morally
+or not. To answer this query is not difficult.
+
+It is hardly necessary to say that we are causing a great deal of
+suffering among animals in breeding, raising, transporting, and killing
+them for food. It is sometimes said that animals do not suffer if they
+are handled humanely, and if they are slaughtered in abattoirs under
+proper superintendence. But we must not forget the branding and
+castrating operations; the journey to the slaughter-house, which when
+trans-continental and trans-oceanic must be a long drawn-out nightmare
+of horror and terror to the doomed beasts; we must not forget the
+insatiable cruelty of the average cowboy; we must not forget that the
+animal inevitably spends at least some minutes of instinctive dread and
+fear when he smells and sees the spilt blood of his forerunners, and
+that this terror is intensified when, as is frequently the case, he
+witnesses the dying struggles, and hears the heart-rending groans; we
+must not forget that the best contrivances sometimes fail to do good
+work, and that a certain percentage of victims have to suffer a
+prolonged death-agony owing to the miscalculation of a bad workman. Most
+people go through life without thinking of these things: they do not
+stop and consider from whence and by what means has come to their table
+the flesh-food that is served there. They drift along through a mundane
+existence without feeling a pang of remorse for, or even thought of, the
+pain they are accomplices in producing in the sub-human world. And it
+cannot be denied, hide it how we may, either from our eyes or our
+conscience, that however skilfully the actual killing may usually be
+carried out, there is much unavoidable suffering caused to the beasts
+that have to be transported by sea and rail to the slaughter-house. The
+animals suffer violently from sea-sickness, and horrible cruelty (such
+as pouring boiling oil into their ears, and stuffing their ears with hay
+which is then set on fire, tail-twisting, etc.,) has to be practised to
+prevent them lying down lest they be trampled on by other beasts and
+killed; for this means that they have to be thrown overboard, thus
+reducing the profits of their owners, or of the insurance companies,
+which, of course, would be a sad calamity. Judging by the way the men
+act it does not seem to matter what cruelties and tortures are
+perpetuated; what heinous offenses against every humane sentiment of the
+human heart are committed; it does not matter to what depths of Satanic
+callousness man stoops provided always that--this is the supreme
+question--_there is money to be made by it_.
+
+A writer has thus graphically described the scene in a cattle-boat in
+rough weather: 'Helpless cattle dashed from one side of the ship to the
+other, amid a ruin of smashed pens, with limbs broken from contact with
+hatchway combings or winches--dishorned, gored, and some of them smashed
+to mere bleeding masses of hide-covered flesh. Add to this the shrieking
+of the tempest, and the frenzied moanings of the wounded beasts, and the
+reader will have some faint idea of the fearful scenes of danger and
+carnage ... the dead beasts, advanced, perhaps, in decomposition before
+death ended their sufferings, are often removed literally in pieces.'
+
+And on the railway journey, though perhaps the animals do not experience
+so much physical pain as travelling by sea, yet they are often deprived
+of food, and water, and rest, for long periods, and mercilessly knocked
+about and bruised. They are often so injured that the cattle-men are
+surprised they have not succumbed to their injuries. And all this
+happens in order that the demand for _unnecessary_ flesh-food may be
+satisfied.
+
+Those who defend flesh-eating often talk of humane methods of
+slaughtering; but it is significant that there is considerable
+difference of opinion as to what _is_ the most humane method. In England
+the pole-axe is used; in Germany the mallet; the Jews cut the throat;
+the Italians stab. It is obvious that each of these methods cannot be
+better than the others, yet the advocates of each method consider the
+others cruel. As Lieut. Powell remarks, this 'goes far to show that a
+great deal of cruelty and suffering is inseparable from all methods.'
+
+It is hard to imagine how anyone believing he could live healthily on
+vegetable food alone, could, having once considered these things,
+continue a meat-eater. At least to do so he could not live his life in
+conformity with the precept that we should cause no unnecessary pain.
+
+  How unholy a custom, how easy a way to murder he makes for himself
+  Who cuts the innocent throat of the calf, and hears unmoved its
+    mournful plaint!
+  And slaughters the little kid, whose cry is like the cry of a child,
+  Or devours the birds of the air which his own hands have fed!
+  Ah, how little is wanting to fill the cup of his wickedness!
+  What unrighteous deed is he not ready to commit.
+
+       *       *       *       *       *
+
+  Make war on noxious creatures, and kill them only,
+  But let your mouths be empty of blood, and satisfied with pure
+    and natural repasts.
+
+                                       OVID. _Metam._, _lib._ xv.
+
+That we cannot find any justification for destroying animal life for
+food does not imply we should never destroy animal life. Such a cult
+would be pure fanaticism. If we are to consider physical well-being as
+of primary importance, it follows that we shall act in
+self-preservation 'making war on noxious creatures.' But this again is
+no justification for 'blood-sports.'
+
+He who inflicts pain needlessly, whether by his own hand or by that of
+an accomplice, not only injures his victim, but injures himself. He
+stifles what nobleness of character he may have and he cultivates
+depravity and barbarism. He destroys in himself the spirit of true
+religion and isolates himself from those whose lives are made beautiful
+by sympathy. No one need hope for a spiritual Heaven while helping to
+make the earth a bloody Hell. No one who asks others to do wrong for him
+need imagine he escapes the punishment meted out to wrong-doers. That he
+procures the service of one whose sensibilities are less keen than his
+own to procure flesh-food for him that he may gratify his depraved taste
+and love of conformity does not make him less guilty of crime. Were he
+to kill with his own hand, and himself dress and prepare the obscene
+food, the evil would be less, for then he would not be an accomplice in
+retarding the spiritual growth of a fellow being. There is no shame in
+any _necessary_ labour, but that which is unnecessary is unmoral, and
+slaughtering animals to eat their flesh is not only unnecessary and
+unmoral; it is also cruel and immoral. Philosophers and
+transcendentalists who believe in the Buddhist law of Kârma, Westernized
+by Emerson and Carlyle into the great doctrine of Compensation, realize
+that every act of unkindness, every deed that is contrary to the
+dictates of our nobler instincts and reason, reacts upon us, and we
+shall truly reap that which we have sown. An act of brutality
+brutalizes, and the more we become brutalized the more we attract
+natures similarly brutal and get treated by them brutally. Thus does
+Nature sternly deal justice.
+
+'Our acts our angels are, or good or ill,
+Our fatal shadows that walk by us still.'
+
+It is appropriate in this place to point out that some very pointed
+things are said in the Bible against the killing and eating of animals.
+It has been said that it is possible by judiciously selecting quotations
+to find the Bible support almost anything. However this may be, the
+following excerpta are of interest:--
+
+'And God said: Behold, I have given you every herb bearing seed, and
+every tree in which is the fruit of a tree yielding seed, to you it
+shall be for meat.'--Gen. i., 29.
+
+'But flesh with life thereof, which is the blood thereof, ye shall not
+eat.'--Gen. ix., 4.
+
+'It shall be a perpetual statute throughout your generations in all your
+dwellings, that ye shall eat neither fat nor blood.'--Lev. iii., 17.
+
+'Ye shall eat no manner of blood, whether it be of fowl, or
+beast.'--Lev. vii., 26.
+
+'Ye shall eat the blood of no manner of flesh: for the life of all flesh
+is the blood thereof: whosoever eateth it shall be cut off.'--Lev.
+xvii., 14.
+
+'The wolf also shall dwell with the lamb, and the leopard shall lie down
+with the kid; and the calf and the young lion and the fatling together;
+and a little child shall lead them.... They shall not hurt nor destroy
+in all my holy mountain.'--Isaiah lxv.
+
+'He that killeth an ox is as he that slayeth a man.'--Isaiah lxvi., 3.
+
+'I desire mercy, and not sacrifice.'--Matt. ix., 7.
+
+'It is good not to eat flesh, nor to drink wine, nor to do anything
+whereby thy brother stumbleth.'--Romans xiv., 21.
+
+'Wherefore, if meat maketh my brother to stumble I will eat no flesh for
+evermore, that I make not my brother stumble.'--1 Cor. viii., 13.
+
+The verse from Isaiah is no fanciful stretch of poetic imagination. The
+writer, no doubt, was picturing a condition of peace and happiness on
+earth, when discord had ceased and all creatures obeyed Nature and lived
+in harmony. It is not absurd to suppose that someday the birds and
+beasts may look upon man as a friend and benefactor, and not the
+ferocious beast of prey that he now is. In certain parts of the world,
+at the present day--the Galapagos Archipelago, for instance--where man
+has so seldom been that he is unknown to the indigenous animal life,
+travellers relate that birds are so tame and friendly and curious, being
+wholly unacquainted with the bloodthirsty nature of man, that they will
+perch on his shoulders and peck at his shoe laces as he walks.
+
+It may be said that Jesus did not specifically forbid flesh-food. But
+then he did not specifically forbid war, sweating, slavery, gambling,
+vivisection, cock and bull fighting, rabbit-coursing, trusts, opium
+smoking, and many other things commonly looked upon as evils which
+should not exist among Christians. Jesus laid down general principles,
+and we are to apply these general principles to particular
+circumstances.
+
+The sum of all His teaching is that love is the most beautiful thing in
+the world; that the Kingdom of Heaven is open to all who really and
+truly love. The act of loving is the expression of a desire to make
+others happy. All beings capable of experiencing pain, who have nervous
+sensibilities similar to our own, are capable of experiencing the effect
+of our love. The love which is unlimited, which is not confined merely
+to wife and children, or blood relations and social companions, or one's
+own nation, or even the entire human race, but is so comprehensive as to
+include all life, human and sub-human; such love as this marks the
+highest point in moral evolution that human intelligence can conceive of
+or aspire to.
+
+Eastern religions have been more explicit than Christianity about the
+sin of killing animals for food.
+
+In the _Laws of Manu_, it is written: 'The man who forsakes not the law,
+and eats not flesh-meat like a bloodthirsty demon, shall attain
+goodness in this world, and shall not be afflicted with maladies.'
+
+'Unslaughter is the supreme virtue, supreme asceticism, golden truth,
+from which springs up the germ of religion.' _The Mahabharata._
+
+'_Non-killing_, truthfulness, non-stealing, continence, and
+non-receiving, are called Yama.' _Patanjalis' Yoga Aphorisms._
+
+'A Yogî must not think of injuring anyone, through thought, word or
+deed, and this applies not only to man, but to all animals. Mercy shall
+not be for men alone, but shall go beyond, and embrace the whole world.'
+_Commentary of Vivekânanda._
+
+'Surely hell, fire, and repentance are in store for those who for their
+pleasure and gratification cause the dumb animals to suffer pain.' _The
+Zend Avesta._
+
+Gautama, the Buddha, was most emphatic in discountenancing the killing
+of animals for food, or for any other unnecessary purpose, and Zoroaster
+and Confucius are said to have taught the same doctrine.
+
+FOOTNOTES:
+
+[Footnote 2: See _Sartor Resartus_, Book I., chap. xi.: Book III., chap.
+vii. Also an article by Prof. W. P. Montague, Ph.D.: 'The Evidence of
+Design in the Elements and Structure of the Cosmos,' in the _Hibbert
+Journal_, Jan., 1904.]
+
+
+
+
+IV
+
+THE ÆSTHETIC POINT OF VIEW
+
+
+St. Paul tells us to think on whatsoever things are pure and lovely
+(Phil. iv., 8). The implication is that we should love and worship
+beauty. We should seek to surround ourselves by beautiful objects and
+avoid that which is degrading and ugly.
+
+Let us make some comparisons. Look at a collection of luscious fruits
+filling the air with perfume, and pleasing the eye with a harmony of
+colour, and then look at the gruesome array of skinned carcasses
+displayed in a butcher's shop; which is the more beautiful? Look at the
+work of the husbandman, tilling the soil, pruning the trees, gathering
+in the rich harvest of golden fruit, and then look at the work of the
+cowboy, branding, castrating, terrifying, butchering helpless animals;
+which is the more beautiful? Surely no one would say a corpse was a
+beautiful object. Picture it (after the axe has battered the skull, or
+the knife has found the heart, and the victim has at last ceased its
+dying groans and struggles), with its ghastly staring eyes, its
+blood-stained head or throat where the sharp steel pierced into the
+quivering flesh; picture it when the body is opened emitting a sickening
+odour and the reeking entrails fall in a heap on the gore-splashed
+floor; picture this sight and ask whether it is not the epitome of
+ugliness, and in direct opposition to the most elementary sense of
+beauty.
+
+Moreover, what effect has the work of a slayer of animals upon his
+personal character and refinement? Can anyone imagine a
+sensitive-minded, finely-wrought _æsthetic_ nature doing anything else
+than revolt against the cold-blooded murdering of terrorised animals? It
+is significant that in some of the States of America butchers are not
+allowed to sit on a jury during a murder trial. Physiognomically the
+slaughterman carries his trade-mark legibly enough. The butcher does not
+usually exhibit those facial traits which distinguish a person who is
+naturally sympathetic and of an æsthetic temperament; on the contrary,
+the butcher's face and manner generally bear evidence of a life spent
+amid scenes of gory horror and violence; of a task which involves
+torture and death.
+
+A plate of cereal served with fruit-juice pleases the eye and
+imagination, but a plate smeared with blood and laden with dead flesh
+becomes disgusting and repulsive the moment we consider it in that
+light. Cooking may disguise the appearance but cannot alter the reality
+of the decaying _corpse_; and to cook blood and give it another name
+(gravy) may be an artifice to please the palate, but it is blood, (blood
+that once coursed through the body of a highly sensitive and nervous
+being), just the same. Surely a person whose olfactory nerves have not
+been blunted prefers the delicate aroma of ripe fruit to the sickly
+smell of mortifying flesh,--or fried eggs and bacon!
+
+Notice how young children, whose taste is more or less unperverted,
+relish ripe fruits and nuts and clean tasting things in general. Man,
+before he has become thoroughly accustomed to an unnatural diet, before
+his taste has been perverted and he has acquired by habit a liking for
+unwholesome and unnatural food, has a healthy appetite for Nature's
+sun-cooked seeds and berries of all kinds. Now true refinement can only
+exist where the senses are uncorrupted by addiction to deleterious
+habits, and the nervous system by which the senses act will remain
+healthy only so long as it is built up by pure and natural foods; hence
+it is only while man is nourished by those foods desired by his
+unperverted appetite that he may be said to possess true refinement.
+Power of intellect has nothing whatever to do _necessarily_ with the
+_æsthetic instinct_. A man may possess vast learning and yet be a boor.
+Refinement is not learnt as a boy learns algebra. Refinement comes from
+living a refined life, as good deeds come from a good man. The nearer we
+live according to Nature's plan, and in harmony with Her, the healthier
+we become physically and mentally. We do not look for refinement in the
+obese, red-faced, phlegmatic, gluttonous sensualists who often pass as
+gentlemen because they possess money or rank, but in those who live
+simply, satisfying the simple requirements of the body, and finding
+happiness in a life of well-directed toil.
+
+       *       *       *       *       *
+
+The taste of young children is often cited by vegetarians to demonstrate
+the liking of an unsophisticated palate, but the primitive instinct is
+not wholly atrophied in man. Before man became a tool-using animal, he
+must have depended for direction upon what is commonly termed instinct
+in the selection of a diet most suitable to his nature. No one can
+doubt, judging by the way undomesticated animals seek their food with
+unerring certainty as to its suitability, but that instinct is a
+trustworthy guide. Granting that man could, in a state of absolute
+savagery, and before he had discovered the use of fire or of tools,
+depend upon instinct alone, and in so doing live healthily, cannot _what
+yet remains_ of instinct be of some value among civilized beings? Is not
+man, even now, in spite of his abused and corrupted senses, when he sees
+luscious fruits hanging within his reach, tempted to pluck them, and
+does he not eat them with relish? But when he sees the grazing ox, or
+the wallowing hog, do similar gustatory desires affect him? Or when he
+sees these animals lying dead, or when skinned and cut up in small
+pieces, does this same natural instinct stimulate him to steal and eat
+this food as it stimulates a boy to steal apples and nuts from an
+orchard and eat them surreptitiously beneath the hedge or behind the
+haystack?
+
+Very different is it with true carnivora. The gorge of a cat, for
+instance, will rise at the smell of a mouse, or a piece of raw flesh,
+but not at the aroma of fruit. If a man could take delight in pouncing
+upon a bird, tear its still living body apart with his teeth, sucking
+the warm blood, one might infer that Nature had provided him with
+carnivorous instinct, but the very _thought_ of doing such a thing makes
+him shudder. On the other hand, a bunch of luscious grapes makes his
+'mouth water,' and even in the absence of hunger he will eat fruit to
+gratify taste. A table spread with fruits and nuts and decorated with
+flowers is artistic; the same table laden with decaying flesh and blood,
+and maybe entrails, is not only inartistic--it is disgusting.
+
+Those who believe in an all-wise Creator can hardly suppose He would
+have so made our body as to make it necessary daily to perform acts of
+violence that are an outrage to our sympathies, repulsive to our finer
+feelings, and brutalising and degrading in every detail. To possess fine
+feelings without the means to satisfy them is as bad as to possess
+hunger without a stomach. If it be necessary and a part of the Divine
+Wisdom that we should degrade ourselves to the level of beasts of prey,
+then the humanitarian sentiment and the æsthetic instinct are wrong and
+should be displaced by callousness, and the endeavour to cultivate a
+feeling of enjoyment in that which to all the organs of sense in a
+person of intelligence and religious feeling is ugly and repulsive. But
+no normally-minded person can think that this is so. It would be
+contrary to all the ethical and æsthetic teachings of every religion,
+and antagonistic to the feelings of all who have evolved to the
+possession of a conscience and the power to distinguish the beautiful
+from the base.
+
+When one accustomed to an omnivorous diet adopts a vegetarian régime, a
+steadily growing refinement in taste and smell is experienced. Delicate
+and subtle flavours, hitherto unnoticed, especially if the habit of
+thorough mastication be practised, soon convince the neophyte that a
+vegetarian is by no means denied the pleasure of gustatory enjoyment.
+Further, not only are these senses better attuned and refined, but the
+mind also undergoes a similar exaltation. Thoreau, the
+transcendentalist, wrote: 'I believe that every man who has ever been
+earnest to preserve his higher or poetic faculties in the best
+condition, has been particularly inclined to abstain from animal food,
+and from much food of any kind.'
+
+
+
+
+V
+
+ECONOMICAL CONSIDERATIONS
+
+
+There is no doubt that the yield of land when utilized for pasturage is
+less than what it will produce in the hands of the agriculturist. In a
+thickly populated country, such as England, dependent under present
+conditions on foreign countries for a large proportion of her food
+supply, it is foolish, considering only the political aspects, to employ
+the land for raising unnecessary flesh-food, and so be compelled to
+apply to foreign markets for the first necessaries of life, when there
+is, without doubt, sufficient agricultural land in England to support
+the entire population on a vegetable regimen. As just said, a much
+larger population can be supported on a given acreage cultivated with
+vegetable produce than would be possible were the same land used for
+grazing cattle. Lieut. Powell quotes Prof. Francis Newman of University
+College, London, as declaring that--
+
+     100 acres devoted to sheep-raising will support 42 men: proportion
+     1.
+
+     100 acres devoted to dairy-farming will support 53 men: proportion
+     1-1/4.
+
+     100 acres devoted to wheat will support 250 men: proportion 6.
+
+     100 acres devoted to potato will support 683 men: proportion 16.
+
+To produce the same quantity of food yielded by an acre of land
+cultivated by the husbandman, three or four acres, or more, would be
+required as grazing land to raise cattle for flesh meat.
+
+Another point to note is that agriculture affords employment to a very
+much larger number of men than cattle-raising; that is to say, a much
+larger number of men are required to raise a given amount of vegetable
+food than is required to raise the same amount of flesh food, and so,
+were the present common omnivorous customs to give place to
+vegetarianism, a very much more numerous peasantry would be required on
+the land. This would be physically, economically, morally, better for
+the nation. It is obvious that national health would be improved with a
+considerably larger proportion of hardy country yeomen. The percentage
+of poor and unemployed people in large cities would be reduced, their
+labor being required on the soil, where, being in more natural,
+salutary, harmonious surroundings the moral element would have better
+opportunity for development than when confined in the unhealthy, ugly,
+squalid surroundings of a city slum.
+
+It is not generally known that there is often a decided _loss_ of
+valuable food-material in feeding animals for food, one authority
+stating that it takes nearly 4 lbs. of barley, which is a good wholesome
+food, to make 1 lb. of pork, a food that can hardly be considered safe
+to eat when we learn that tuberculosis was detected in 6,393 pigs in
+Berlin abattoirs in one year.
+
+As to the comparative cost of a vegetarian and omnivorous diet, it is
+instructive to learn that it is proverbial in the Western States of
+America that a Chinaman can live and support his family in health and
+comfort on an allowance which to a meat-eating white man would be
+starvation. It is not to be denied that a vegetarian desirous of living
+to eat, and having no reason or desire to be economical, could spend
+money as extravagantly as a devotee of the flesh-pots having a similar
+disposition. But it is significant that the poor of most European
+countries are not vegetarians from choice but from necessity. Had they
+the means doubtless they would purchase meat, not because of any
+instinctive liking for it, but because of that almost universal trait of
+human character that causes men to desire to imitate their superiors,
+without, in most cases, any due consideration as to whether the supposed
+superiors are worthy of the genuflection they get. Were King George or
+Kaiser Wilhelm to become vegetarians and advocate the non-flesh diet,
+such an occurrence would do far more towards advancing the popularity of
+this diet than a thousand lectures from "mere" men of science. Carlyle
+was not far wrong when he called men "clothes worshippers." The
+uneducated and poor imitate the educated and rich, not because they
+possess that attitude of mind which owes its existence to a very deep
+and subtle emotion and which is expressed in worship and veneration for
+power, whether it be power of body, power of rank, power of mind, or
+power of wealth. The poor among Western nations are vegetarians because
+they cannot afford to buy meat, and this is plain enough proof as to
+which dietary is the cheaper.
+
+Perhaps a few straightforward facts on this point may prove interesting.
+An ordinary man, weighing 140 lbs. to 170 lbs., under ordinary
+conditions, at moderately active work, as an engineer, carpenter, etc.,
+could live in comfort and maintain good health on a dietary providing
+daily 1 lb. bread (600 to 700 grs. protein); 8 ozs. potatoes (70 grs.
+protein); 3 ozs. rice, or barley, or macaroni, or maize meal, etc. (100
+grs. protein); 4 ozs. dates, or figs, or prunes, or bananas, etc., and 2
+ozs. shelled nuts (130 grs. protein); the cost of which need not exceed
+10c. to 15c. per day; or in the case of one leading a more sedentary
+life, such as clerical work, these would be slightly reduced and the
+cost reduced to 8c. to 12c. per day. For one shilling per day, luxuries,
+such as nut butter, sweet-stuffs, and a variety of fruits and vegetables
+could be added. It is hardly necessary to point out that the housewife
+would be 'hard put to' to make ends meet 'living well' on the ordinary
+diet at 25c. per head per day. The writer, weighing 140 lbs., who lives
+a moderately active life, enjoys good health, and whose tastes are
+simple, finds the cost of a cereal diet comes to 50c. to 75c. per week.
+
+The political economist and reformer finds on investigation, that the
+adoption of vegetarianism would be a solution of many of the complex and
+baffling questions connected with the material prosperity of the nation.
+Here is a remedy for unemployment, drink, slums, disease, and many forms
+of vice; a remedy that is within the reach of everyone, and that costs
+only the relinquishing of a foolish prejudice and the adoption of a
+natural mode of living plus the effort to overcome a vicious habit and
+the denial of pleasure derived from the gratification of corrupted
+appetite. Nature will soon create a dislike for that which once was a
+pleasure, and in compensation will confer a wholesome and beneficent
+enjoyment in the partaking of pure and salutary foods. Whether or no the
+meat-eating nations will awake to these facts in time to save themselves
+from ruin and extinction remains to be seen. Meat-eating has grown side
+by side with disease in England during the past seventy years, but there
+are now, fortunately, some signs of abatement. The doctors, owing
+perhaps to some prescience in the air, some psychical foreboding, are
+recommending that less meat be eaten. But whatever the future has in
+store, there is nothing more certain than this--that in the adoption of
+the vegetable regimen is to be found, if not a complete panacea, at
+least a partial remedy, for the political and social ills that our
+nation at the present time is afflicted with, and that those of us who
+would be true patriots are in duty bound to practise and preach
+vegetarianism wheresoever and whensoever we can.
+
+
+
+
+VI
+
+THE EXCLUSION OF DAIRY PRODUCE
+
+
+It is unfortunate that many flesh-abstainers who agree with the general
+trend of the foregoing arguments do not realise that these same
+arguments also apply to abstinence from those animal foods known as
+dairy produce. In considering this further aspect it is necessary for
+reasons already given, to place hygienic considerations first.
+
+Is it reasonable to suppose that Nature ever intended the milk of the
+cow or the egg of the fowl for the use of man as food? Can anyone deny
+that Nature intended the cow's milk for the nourishment of her calf and
+the hen's egg for the propagation of her species? It is begging the
+question to say that the cow furnishes more milk than her calf requires,
+or that it does not injure the hen to steal her eggs. Besides, it is not
+true.
+
+Regarding the dietetic value of milk and eggs, which is the question of
+first importance, are we correct in drawing the inference that as Nature
+did not intend these foods for man, therefore they are not suitable for
+him? As far as the chemical constituents of these foods are concerned,
+it is true they contain compounds essential to the nourishment of the
+human body, and if this is going to be set up as an argument in favor of
+their consumption, let it be remembered that flesh food also contains
+compounds essential to nourishment. But the point is this: not what
+valuable nutritive compounds does any food-substance contain, but what
+value, _taking into consideration its total effects_, has the food in
+question as a wholesome article of diet?
+
+It seems to be quite generally acknowledged by the medical profession
+that raw milk is a dangerous food on account of the fact that it is
+liable from various causes, sometimes inevitable, to contain impurities.
+Dr. Kellogg writes: Typhoid fever, cholera infantum, tuberculosis and
+tubercular consumption--three of the most deadly diseases known; it is
+very probable also, that diphtheria, scarlet fever and several other
+maladies are communicated through the medium of milk.... It is safe to
+say that very few people indeed are fully acquainted with the dangers to
+life and health which lurk in the milk supply.... The teeming millions
+of China, a country which contains nearly one-third of the entire
+population of the globe, are practically ignorant of this article of
+food. The high-class Hindoo regards milk as a loathsome and impure
+article of food, speaking of it with the greatest contempt as
+"cow-juice," doubtless because of his observations of the deleterious
+effect of the use of milk in its raw state.
+
+The germs of tuberculosis seem to be the most dangerous in milk, for
+they thrive and retain their vitality for many weeks, even in butter and
+cheese. An eminent German authority, Hirschberger, is said to have found
+10 per cent of the cows in the vicinity of large cities to be affected
+by tuberculosis. Many other authorities might be quoted supporting the
+contention that a large percentage of cows are afflicted by this deadly
+disease. Other germs, quite as dangerous, find their way into milk in
+numerous ways. Excreta, clinging to the hairs of the udder, are
+frequently rubbed off into the pail by the action of the hand whilst
+milking. Under the most careful sanitary precautions it is impossible to
+obtain milk free from manure, from the ordinary germs of putrefaction to
+the most deadly microbes known to science. There is little doubt but
+that milk is one of the uncleanest and impurest of all foods.
+
+Milk is constipating, and as constipation is one of the commonest
+complaints, a preventive may be found in abstinence from this food. As
+regards eggs, there is perhaps not so much to be said, although eggs so
+quickly undergo a change akin to putrefaction that unless eaten fresh
+they are unfit for food; moreover, (according to Dr. Haig) they contain
+a considerable amount of xanthins, and cannot, therefore, be considered
+a desirable food.
+
+Dairy foods, we emphatically affirm, are not necessary to health. In the
+section dealing with 'Physical Considerations' sufficient was said to
+prove the eminent value of an exclusive vegetable diet, and the reader
+is referred to that and the subsequent essay on Nutrition and Diet for
+proof that man can and should live without animal food of any kind. Such
+nutritive properties as are possessed by milk and eggs are abundantly
+found in the vegetable kingdom. The table of comparative values given,
+exhibits this quite plainly. That man can live a thoroughly healthy life
+upon vegetable foods alone there is ample evidence to prove, and there
+is good cause to believe that milk and eggs not only are quite
+unnecessary, but are foods unsuited to the human organism, and may be,
+and often are, the cause of disease. Of course, it is recognized that
+with scrupulous care this danger can be minimized to a great extent, but
+still it is always there, and as there is no reason why we should
+consume such foods, it is not foolish to continue to do so?
+
+But this is not all. It is quite as impossible to consume dairy produce
+without slaughter as it is to eat flesh without slaughter. There are
+probably as many bulls born as cows. One bull for breeding purposes
+suffices for many cows and lives for many years, so what is to be done
+with the bull calves if our humanitarian scruples debar us from
+providing a vocation for the butcher? The country would soon be overrun
+with vast herds of wild animals and the whole populace would have to
+take to arms for self-preservation. So it comes to the same thing. If
+we did not breed these animals for their flesh, or milk, or eggs, or
+labour, we should have no use for them, and so should breed them no
+longer, and they would quickly become extinct. The wild goat and sheep
+and the feathered life might survive indefinitely in mountainous
+districts, but large animals that are not domesticated, or bred for
+slaughter, soon disappear before the approach of civilisation. The Irish
+elk is extinct, and the buffalo of North America has been wiped out
+during quite recent years. If leather became more expensive (much of it
+is derived from horse hide) manufacturers of leather substitutes would
+have a better market than they have at present.
+
+
+
+
+VI
+
+CONCLUSION
+
+
+'However much thou art read in theory, if thou hast no practice thou art
+ignorant,' says the Persian poet Sa'di. 'Conviction, were it never so
+excellent, is worthless until it converts itself into Conduct. Nay,
+properly, Conviction is not possible till then,' says Herr
+Teufelsdrockh. It is never too late to be virtuous. It is right that we
+should look before we leap, but it is gross misconduct to neglect duty
+to conform to the consuetudes of the hour. We must endeavour in
+practical life to carry out to the best of our ability our philosophical
+and ethical convictions, for any lapse in such endeavour is what
+constitutes immorality. We must live consistently with theory so long as
+our chief purpose in life is advanced by so doing, but we must be
+inconsistent when by antinomianism we better forward this purpose. To
+illustrate: All morally-minded people desire to serve as a force working
+for the happiness of the race. We are convinced that the slaughter of
+animals for food is needless, and that it entails much physical and
+mental suffering among men and animals and is therefore immoral.
+Knowing this we should exert our best efforts to counteract the wrong,
+firstly, by regulating our own conduct so as not to take either an
+active or passive part in this needless massacre of sub-human life, and
+secondly, by making those facts widely known which show the necessity
+for food reform.
+
+Now to go to the ultimate extreme as regards our own conduct we should
+make no use of such things as leather, bone, catgut, etc. We should not
+even so much as attend a concert where the players use catgut strings,
+for however far distantly related cause and effect may be, the fact
+remains that the more the demand, no matter how small, the more the
+supply. We should not even be guilty of accosting a friend from over the
+way lest in consequence he take more steps than otherwise he would do,
+thus wearing out more shoe-leather. He who would practise such absurd
+sansculottism as this would have to resort to the severest seclusion,
+and plainly enough we cannot approve of such fanaticism. By turning
+antinomian when necessary and staying amongst our fellows, making known
+our views according to our ability and opportunity, we shall be doing
+more towards establishing the proper relation between man and sub-man
+than by turning cenobite and refusing all intercourse and association
+with our fellows. Let us do small wrong that we may accomplish great
+good. Let us practise our creed so far as to abstain from the eating of
+animal food, and from the use of furs, feathers, seal and fox skins, and
+similar ornaments, to obtain which necessitates the violation of our
+fundamental principles. With regard to leather, this material is, under
+present conditions, a 'by-product.' The hides of animals slaughtered for
+their flesh are made into leather, and it is not censurable in a
+vegetarian to use this article in the absence of a suitable substitute
+when he knows that by so doing he is not asking an animal's life, nor a
+fellow-being to degrade his character by taking it. There is a
+substitute for leather now on the market, and it is hoped that it may
+soon be in demand, for even a leather-tanner's work is not exactly an
+ideal occupation.
+
+Looking at the question of conviction and consistency in this way, there
+are conceivable circumstances when the staunchest vegetarian may even
+turn kreophagist. As to how far it is permissible to depart from the
+strictest adherence to the principles of vegetarianism that have been
+laid down, the individual must trust his own conscience to determine;
+but we can confidently affirm that the eating of animal flesh is
+unnecessary and immoral and retards development in the direction which
+the finest minds of the race hold to be good; and that the only time
+when it would not be wrong to feed upon such food would be when, owing
+to misfortunes such as shipwreck, war, famine, etc., starvation can only
+be kept at bay by the sacrifice of animal life. In such a case, man,
+considering his own life the more valuable, must resort to the
+unnatural practice of flesh-eating.
+
+The reformer may have, indeed must have, to pay a price, and sometimes a
+big one, for the privilege, the greatest of all privileges, of educating
+his fellows to a realisation of their errors, to a realisation of a
+better and nobler view of life than they have hitherto known. Seldom do
+men who carve out a way for themselves, casting aside the conventional
+prejudices of their day, and daring to proclaim, and live up to, the
+truth they see, meet with the esteem and respect due to them; but this
+should not, and, if they are sincere and courageous, does not, deter
+them from announcing their message and caring for the personal
+discomfort it causes. It is such as these that the world has to thank
+for its progress.
+
+It often happens that the reformer reaps not the benefit of the reform
+he introduces. Men are slow to perceive and strangely slow to act, yet
+he who has genuine affection for his fellows, and whose desire for the
+betterment of humanity is no mere sentimental pseudo-religiosity, bears
+bravely the disappointment he is sure to experience, and with undaunted
+heart urges the cause that, as he sees it, stands for the enlightenment
+and happiness of man. The vegetarian in the West (Europe, America, etc.)
+is often ridiculed and spoken of by appellations neither complimentary
+nor kind, but this should deter no honorable man or woman from entering
+the ranks of the vegetarian movement as soon as he or she perceives the
+moral obligation to do so. It may be hard, perhaps impossible, to
+convert others to the same views, but the vegetarian is not hindered
+from living his own life according to the dictates of his conscience.
+'He who conquers others is strong, but the man who conquers himself is
+mighty,' wrote Laotze in the _Tao Teh Ch'ing_, or 'The Simple Way.'
+
+When we call to mind some heroic character--a Socrates, a Regulus, a
+Savonarola--the petty sacrifices our duties entail seem trivial indeed.
+We do well to remember that it is only by obedience to the highest
+dictates of our own hearts and minds that we may obtain true happiness.
+It is only by living in harmony with all living creatures that nobility
+and purity of life are attainable. As we obey the immediate vision, so
+do we become able to see yet richer visions: but the _strength of the
+vision is ours only as we obey its high demands_.
+
+
+
+
+NUTRITION AND DIET
+
+
+
+
+I
+
+THE SCIENCE OF NUTRITION
+
+
+The importance of some general knowledge of the principles of nutrition
+and the nutritive values of foods is not generally realised. Ignorance
+on such a matter is not usually looked upon as a disgrace, but, on the
+contrary, it would be commonly thought far more reprehensible to lack
+the ability to conjugate the verb 'to be' than to lack a knowledge of
+the chemical properties of the food we eat, and the suitability of it to
+our organism. Yet the latter bears direct and intimate relation to man's
+physical, mental, and moral well-being, while the former is but a
+'sapless, heartless thistle for pedantic chaffinches,' as Jean Paul
+would say.
+
+The human body is the most complicated machine conceivable, and as it is
+absurd to suppose that any tyro can take charge of so comparatively
+simple a piece of mechanism as a locomotive, how much more absurd is it
+to suppose the human body can be kept in fit condition, and worked
+satisfactorily, without at least some, if only slight, knowledge of the
+nature of its constitution, and an understanding of the means to
+satisfy its requirements? Only by study and observation comes the
+knowledge of how best to supply the required material which, by its
+oxidation in the body, repairs waste, gives warmth and produces energy.
+
+Considering, then, that the majority of people are entirely ignorant
+both of the chemical constitution of the body, and the physiological
+relationship between the body and food, it is not surprising to observe
+that in respect to this question of caring for the body, making it grow
+and work and think, many come to grief, having breakdowns which are
+called by various big-sounding names. Indeed, to the student of
+dietetics, the surprise is that the body is so well able to withstand
+the abuse it receives.
+
+It has already been explained in the previous essay how essential it is
+if we live in an artificial environment and depart from primitive
+habits, thereby losing natural instincts such as guide the wild animals,
+that we should study diet. No more need be said on this point. It may
+not be necessary that we should have some general knowledge of
+fundamental principles, and learn how to apply them with reasonable
+precision.
+
+The chemical constitution of the human body is made up of a large
+variety of elements and compounds. From fifteen to twenty elements are
+found in it, chief among which are oxygen, hydrogen, carbon, nitrogen,
+calcium, phosphorus, sodium, and sulphur. The most important compounds
+are protein, hydrocarbons, carbohydrates, organic mineral matter, and
+water. The food which nourishes the body is composed of the same
+elements and compounds.
+
+Food serves two purposes,--it builds and repairs the body tissues, and
+it generates vital heat and energy, burning food as fuel. Protein and
+mineral matter serve the first purpose, and hydrocarbons (fats) and
+carbohydrates (sugars and starches) the second, although, if too much
+protein be assimilated it will be burnt as fuel, (but it is bad fuel as
+will be mentioned later), and if too much fat is consumed it will be
+stored away in the body as reserve supply. Most food contains some
+protein, fat, carbohydrates, mineral matter, and water, but the
+proportion varies very considerably in different foods.
+
+Water is the most abundant compound in the body, forming on an average,
+over sixty per cent. of the body by weight. It cannot be burnt, but is a
+component part of all the tissues and is therefore an exceedingly,
+important food. Mineral matter forms approximately five or six per cent.
+of the body by weight. Phosphate of lime (calcium phosphate), builds
+bone; and many compounds of potassium, sodium, magnesium and iron are
+present in the body and are necessary nutrients. Under the term protein
+are included the principal nitrogenous compounds which make bone, muscle
+and other material. It forms about 15 per cent. of the body by weight,
+and, as mentioned above, is burnt as fuel for generating heat and
+energy. Carbohydrates form but a small proportion of the body-tissue,
+less than one per cent. Starches, sugars, and the fibre of plants, or
+cellulose, are included under this term. They serve the same purpose as
+fat.
+
+All dietitians are agreed that protein is the essential combined in
+food. Deprivation of it quickly produces a starved physical condition.
+The actual quantity required cannot be determined with perfect accuracy,
+although estimates can be made approximately correct. The importance of
+the other nutrient compounds is but secondary. But the system must have
+all the nutrient compounds in correct proportions if it is to be
+maintained in perfect health. These proportions differ slightly
+according to the individual's physical constitution, temperament and
+occupation.
+
+Food replenishes waste caused by the continual wear and tear incidental
+to daily life: the wear and tear of the muscles in all physical
+exertion, of the brain in thinking, of the internal organs in the
+digestion of food, in all the intricate processes of metabolism, in the
+excretion of waste matter, and the secretion of vital fluids, etc. The
+ideal diet is one which replenishes waste with the smallest amount of
+suitable material, so that the system is kept in its normal condition of
+health at a minimum of expense of energy. The value, therefore, of some
+general knowledge of the chemical constituents of food is obvious. The
+diet must be properly balanced, that is, the food eaten must provide
+the nutrients the body requires, and not contain an excess of one
+element or a deficiency of another. It is impossible to substitute
+protein for fat, or _vice versa_, and get the same physiological result,
+although the human organism is wonderfully tolerant of abuse, and
+remarkably ingenious in its ability to adapt itself to abnormal
+conditions.
+
+It has been argued that it is essentially necessary for a well-balanced
+dietary that the variety of food be large, or if the variety is to be
+for any reason restricted, it must be chosen with great discretion.
+Dietetic authorities are not agreed as to whether the variety should be
+large or small, but there is a concensus of opinion that, be it large or
+small, it should be selected with a view to supplying the proper
+nutrients in proper proportions. The arguments, so far as the writer
+understands them, for and against a large variety of foods, are as
+follows:--
+
+If the variety be large there is a temptation to over-feed. Appetite
+does not need to be goaded by tasty dishes; it does not need to be
+goaded at all. We should eat when hungry and until replenished; but to
+eat when not hungry in order to gratify a merely sensual appetite, to
+have dishes so spiced and concocted as to stimulate a jaded appetite by
+novelty of taste, is harmful to an extent but seldom realised. Hence the
+advisability, at least in the case of persons who have not attained
+self-mastery over sensual desire, of having little variety, for then,
+when the system is replenished, over-feeding is less likely to occur.
+
+In this connection it should be remembered that in some parts of the
+world the poor, although possessing great strength and excellent health,
+live upon, and apparently relish, a dietary limited mostly to black
+bread and garlics, while among ourselves an ordinary person eats as many
+as fifty different foods in one day.[3]
+
+On the other hand, a too monotonous dietary, especially where people are
+accustomed to a large variety of mixed foods, fails to give the
+gustatory pleasure necessary for a healthy secretion of the digestive
+juices, and so may quite possibly result in indigestion. It is a matter
+of common observation that we are better able to digest food which we
+enjoy than that which we dislike, and as we live not upon what we eat,
+but upon what we digest, the importance of enjoying the food eaten is
+obvious.
+
+Also as few people know anything about the nutritive value of foods,
+they stand a better chance, if they eat a large variety, of procuring
+the required quantity of different nutrients than when restricted to a
+very limited dietary, because, if the dietary be very limited they
+might by accident choose as their mainstay some food that was badly
+balanced in the different nutrients, perhaps wholly lacking in protein.
+It is lamentable that there is such ignorance on such an all-important
+subject. However, we have to consider things as they are and not as they
+ought to be.
+
+Perhaps the best way is to have different food at different meals,
+without indulging in many varieties at one meal. Thus taste can be
+satisfied, while the temptation to eat merely for the sake of eating is
+less likely to arise.
+
+It might be mentioned, in passing, that in the opinion of the best
+modern authorities the average person eats far more than he needs, and
+that this excess inevitably results in pathological conditions. Voit's
+estimate of what food the average person requires daily was based upon
+observation of what people _do_ eat, not upon what they _should_ eat.
+Obviously such an estimate is valueless. As well argue that an ounce of
+tobacco daily is what an ordinary person should smoke because it is the
+amount which the average smoker consumes.
+
+A vegetarian needs only to consider the amount of protein necessary, and
+obtained from the food eaten. The other nutrients will be supplied in
+proportions correct enough to satisfy the body requirements under normal
+conditions of health. The only thing to take note of is that more fat
+and carbohydrates are needed in cold weather than hot, the body
+requiring more fuel for warmth. But even this is not essential: the
+essential thing is to have the required amount of protein. In passing,
+it is interesting to observe the following: the fact that in a mixed
+fruitarian diet the proportion of the nutrient compounds is such as to
+satisfy natural requirements is another proof of the suitability of the
+vegetable regimen to the human organism. It is a provision of Nature
+that those foods man's digestive organs are constructed to assimilate
+with facility, and man's organs of taste, smell, and perception best
+prefer, are those foods containing chemical compounds in proportions
+best suited to nourish his body.
+
+One of the many reasons why flesh-eating is deleterious is that flesh is
+an ill-balanced food, containing, as it does, considerable protein and
+fat, but no carbohydrates or neutralising salts whatever. As the body
+requires three to four times more carbohydrates than protein, and
+protein cannot be properly assimilated without organic minerals, it is
+seen that with the customary 'bread, meat and boiled potatoes' diet,
+this proportion is not obtained. Prof. Chittenden holds the opinion that
+the majority of people partake greatly in excess of food rich in
+protein.
+
+No hard and fast rule can be laid down to different persons require
+different foods and foods and amounts at different times under different
+
++-----------------------------------------------------------------------+
+|[Transcriber's note: It is regretted that a line has been missed by the|
+|typesetter.]                                                           |
++-----------------------------------------------------------------------+
+
+regulate the amount, or proper proportions, of food
+material for a well-balanced dietary, as amounts, and the same person
+requires different ferent conditions. Professor W. O. Atwater, an
+American, makes the following statement: 'As the habits and conditions
+of individuals differ, so, too, their needs for nourishment differ, and
+their food should be adapted to their particular requirements. It has
+been estimated that an average man at moderately active labor, like a
+carpenter, or mason, should have (daily) about 115 grams (1750 grains)
+or 0.25 pound of available protein, and sufficient fuel ingredients in
+addition to make the fuel value of the whole diet 3,400 calories; while
+a man at sedentary employment would be well nourished with 92 grams
+(1400 grains) or 0.20 pound of available protein, and enough fat and
+carbohydrates in addition to yield 2,700 calories of energy. The demands
+are, however, variable, increasing and decreasing with increase and
+decrease of muscular work, or as other needs of the person change. Each
+person, too, should learn by experience what kinds of food yield him
+nourishment with the least discomfort, and should avoid those which do
+not "agree" with him.'
+
+It has been stated that unless the body is supplied with protein, hunger
+will be felt, no matter if the stomach be over-loaded with
+non-nitrogenous food. If a hungry man ate heartily of _only_ such foods
+as fresh fruit and green vegetables he might soon experience a feeling
+of fulness, but his hunger would not be appeased. Nature asks for
+protein, and hunger will continue so long as this want remains
+unsatisfied. Similarly as food is the first necessity of life, so is
+protein the first necessity in food. If a person were deprived of
+protein starvation must inevitably ensue.
+
+Were we (by 'we' is meant the generality of people in this country), to
+weigh out our food supply, for, say a week, we should soon realise what
+a large reduction from the usual quantity of food consumed would have to
+be made, and instead of eating, as is customary, without an appetite,
+hunger might perhaps once a day make itself felt. There is little doubt
+but that the health of most people would be vastly improved if food were
+only eaten when genuine hunger was felt, and the dietary chosen were
+well balanced, _i.e._, the proportions of protein, fat, carbohydrates
+and salts being about 3, 2, 9, 2-3. As aforesaid, the mixed vegetarian
+dietary is, in general, well-balanced.
+
+While speaking about too much food, it may be pointed out that the
+function of appetite is to inform us that the body is in need of
+nutriment. The appetite was intended by Nature for this purpose, yet how
+few people wait upon appetite! The generality of people eat by time,
+custom, habit, and sensual desire; not by appetite at all. If we eat
+when not hungry, and drink when not thirsty, we are doing the body no
+good but positive harm. The organs of digestion are given work that is
+unnecessary, thus detracting from the vital force of the body, for there
+is only a limited amount of potential energy, and if some of this is
+spent unnecessarily in working the internal organs, it follows that
+there is less energy for working the muscles or the brain. So that an
+individual who habitually overfeeds becomes, after a time, easily tired,
+physically lazy, weak, perhaps if temperamentally predisposed, nervous
+and hypochondriacal. Moreover, over-eating not only adds to the general
+wear and tear, thus probably shortening life, but may even result in
+positive disease, as well as many minor complaints such as constipation,
+dyspepsia, flatulency, obesity, skin troubles, rheumatism, lethargy,
+etc.
+
+Just as there is danger in eating too much, so there is much harm done
+by drinking too much. The evil of stimulating drinks will be spoken of
+later; at present reference is made only to water and harmless
+concoctions such as lime-juice, unfermented wines, etc. To drink when
+thirsty is right and natural; it shows that the blood is concentrated
+and is in want of fluid. But to drink merely for the pleasure of
+drinking, or to carry out some insane theory like that of 'washing out'
+the system is positively dangerous. The human body is not a dirty barrel
+needing swilling out with a hose-pipe. It is a most delicate piece of
+mechanism, so delicate that the abuse of any of its parts tends to throw
+the entire system out of order. It is the function of the blood to
+remove all the waste products from the tissues and to supply the fresh
+material to take the place of that which has been removed. Swilling the
+system out with liquid does not in any way accelerate or aid the
+process, but, on the contrary, retards and impedes it. It dilutes the
+blood, thus creating an abnormal condition in the circulatory system,
+and may raise the pressure of blood and dilate the heart. Also it
+dilutes the secretions which will therefore 'act slowly and
+inefficiently, and more or less fermentation and putrefaction will
+meanwhile be going on in the food masses, resulting in the formation of
+gases, acids, and decomposition products.'
+
+Eating and drinking too much are largely the outcome of sensuality. To
+see a man eat sensually is to know how great a sensualist he is.
+Sensualism is a vice which manifests itself in many forms. Poverty has
+its blessings. It compels abstinence from rich and expensive foods and
+provides no means for surfeit. Epicurus was not a glutton. Socrates
+lived on bread and water, as did Sir Isaac Newton. Mental culture is not
+fostered by gluttony, but gluttony is indulged in at the expense of
+mental culture. The majority of the world's greatest men have led
+comparatively simple lives, and have regarded the body as a temple to be
+kept pure and holy.
+
+We have now to consider (_a_) what to eat, (_b_) when to eat, (_c_) how
+to eat. First, then, we will consider the nutritive properties of the
+common food-stuffs.
+
+FOOTNOTES:
+
+[Footnote 3: This is not an exaggeration. 'Genoa Cake,' for instance,
+contains ten varieties of food: butter, sugar, eggs, flour, milk,
+sultanas, orange and lemon peel, almonds, and baking powder.]
+
+
+
+
+II
+
+WHAT TO EAT
+
+
+Among the foods rich in protein are the legumes, the cereals, and nuts.
+Those low in protein are fresh fruits, green vegetables, and roots. Fat
+is chiefly found in nuts, olives, and certain pulses, particularly the
+peanut; and carbohydrates in cereals, pulses, and many roots. Fruit and
+green vegetables consist mostly of water and organic mineral compounds,
+and in the case of the most juicy varieties may be regarded more as
+drink than food. We have, then, six distinct classes of food--the
+pulses, cereals, nuts, fruits, green vegetables, and roots. Let us
+briefly consider the nutritive value of each.
+
+Pulse foods usually form an important item in a vegetarian dietary. They
+are very rich in their nutritive properties, and even before matured are
+equal or superior in value to any other green vegetable. 'The ripened
+seed shows by analysis a very remarkable contrast to most of the matured
+foods, as the potato and other tubers, and even to the best cereals, as
+wheat. This superiority lies in the large amount of nitrogen in the
+form of protein that they contain.' Peas, beans, and lentils should be
+eaten very moderately, being highly concentrated foods. The removal of
+the skins from peas and beans, also of the germs of beans, by
+parboiling, is recommended, as they are then more easily digested and
+less liable to 'disagree.' These foods, it is interesting to know are
+used extensively by the vegetarian nations. The Mongol procures his
+supply of protein chiefly from the Soya bean from which he makes
+different preparations of bean cheese and sauce. It is said that the
+poorer classes of Spaniards and the Bedouins rely on a porridge of
+lentils for their mainstay. In India and China where rice is the staple
+food, beans are eaten to provide the necessary nitrogenous matter, as
+rice alone is considered deficient in protein.
+
+With regard to the pulse foods, Dr. Haig, in his works on uric acid,
+states that, containing as they do considerable xanthin, an exceedingly
+harmful poison, they are not to be commended as healthful articles of
+diet. He states that he has found the pulses to contain even more
+xanthin than many kinds of flesh-meat, and as it is this poison in flesh
+that causes him to so strongly condemn the eating of meat, he naturally
+condemns the eating of any foods in which this poison exists in any
+considerable quantity. He writes: 'So far as I know the "vegetarians" of
+this country are decidedly superior in endurance to those feeding on
+animal tissues, who might otherwise be expected to equal them; but
+these "vegetarians" would be still better if they not only ruled out
+animal flesh, but also eggs, the pulses (peas, beans, lentils and
+peanuts), eschew nuts, asparagus, and mushrooms, as well as tea, coffee
+and cocoa, all of which contain a large amount of uric acid, or
+substances physiologically equivalent to it.'
+
+Dr. Haig attributes many diseases and complaints to the presence of uric
+acid in the blood and its deposits in the tissues: 'Uric acid diseases
+fall chiefly in two groups: (a) The arthritic group, comprising gout,
+rheumatism, and similar affections of many fibrous tissues throughout
+the body; (b) the circulation group including headache, epilepsy, mental
+depression, anæmia, Bright's disease, etc.' Speaking with regard to
+rheumatism met with among the vegetarian natives of India, Dr. Haig
+writes: 'I believe it will appear, on investigation, that in those parts
+of India where rice and fresh vegetables form the staple foods, not only
+rheumatism, but uric acid diseases generally are little known, whereas
+in those parts where pulses are largely consumed, they are
+common--almost universal.'
+
+The cereals constitute the mainstay of vegetarians all the world over,
+and although not superior to nuts, must be considered an exceedingly
+valuable, and, in some cases, essential food material. They differ
+considerably in their nutritive properties, so it is necessary to
+examine the worth of each separately.
+
+Wheat, though not universally the most extensively used of the cereals,
+is the most popular and best known cereal in this country. It has been
+cultivated for ages and has been used by nearly all peoples. It is
+customary to grind the berries into a fine meal which is mixed with
+water and baked. There are various opinions about the comparative value
+of white and whole-wheat flour. There is no doubt but that the
+whole-wheat flour containing, as it does, more woody fibre than the
+white, has a tendency to increase the peristaltic action of the
+intestines, and thus is valuable for persons troubled with
+constipation.[4] From a large number of analyses it has been determined
+that entire wheat flour contains about 2.4 per cent. more protein than
+white flour (all grades), yet experiments have demonstrated that the
+_available_ protein is less in entire wheat-flour than in white
+flour.[5] This is probably due to the fact that the protein which is
+enclosed in the bran cannot be easily assimilated, as the digestive
+organs are unable to break up the outer walls of woody fibre and extract
+the nitrogenous matter they contain. On the other hand whole-wheat flour
+contains considerably more valuable and available mineral matter than
+does white flour. The two outer layers contain compounds of phosphorus,
+lime, iron, and soda. Analyses by Atwater show entire-wheat flour to
+contain twice as much mineral matter as white flour. It is affirmed by
+Broadbent and others, that this mineral matter is exceedingly valuable
+both as a nutrient, and because of its neutralising effect upon proteid
+wastes, and that it is because of this that flour made from the
+entire-wheat berry has very superior food value to that made from the
+berry minus the outer cuticles. Many dietetists look upon whole-wheat
+bread as one of the most salutary of all foods and strongly advise its
+use in place of white bread. A well-known doctor states that he has
+known it a cure for many diseases, and thinks that many nervous
+complaints due to 'saline starvation' can be cured by substituting
+whole-meal for white bread.
+
+But in opposition to these views Dr. Haig thinks that as the outer brown
+husk of all cereals contains some xanthin, it should on this account be
+removed. He therefore recommends white flour, (not superfine, but
+cheap-grade), in place of the entire-wheat. Others, however, are of the
+opinion that the amount of xanthin present in the bran is so small as
+not to be considered, especially when, by the removal of the xanthin,
+valuable mineral matter is also removed.
+
+Of course, it is difficult for a layman to form an opinion when experts
+differ. Perhaps the best thing to do is to use whole-wheat bread if
+there is any tendency to constipation. If not, then choose that which is
+the more palatable, or change from one to the other as inclination
+dictates. This adds to variety, and as digestion is better when the food
+is better relished, no doubt, in this case, that which pleases the taste
+best is the best to eat. At least, we can hold this view tentatively for
+the present.
+
+Wheat flour (entire), ranks the highest of all the cereals in protein,
+excepting oatmeal, averaging 13 per cent. In fat it exceeds rice and
+rye, is equal with barley and maize, but considerably below oatmeal:
+averaging about 1.9 per cent. In carbohydrates it averages about
+seventy-two per cent., all the cereals being very much alike in quantity
+of these nutrients. It is a well-balanced food, as indeed, all cereals
+are, and is palatable prepared in a variety of ways, although, made into
+unleavened, unsalted bread, the sweet, nutty flavour of the berry itself
+is best preserved.
+
+Oatmeal is not extensively used, comparatively speaking, although it has
+an excellent reputation. It is decidedly the richest cereal in protein
+and fat, especially fat, and this is probably why people living in cold
+climates find it such a sustaining food. In protein it averages 16.1 per
+cent.: in fat 7.2 per cent. It is very commonly used as porridge. When
+well cooked, that is to say, for several hours, this is a good way to
+prepare it, but a better is to eat it dry in the form of unsweetened
+oatcakes, scones, etc., these being more easily digested because
+necessitating thorough mastication. The above remarks regarding the
+removal of the bran from wheat-flour are precisely as applicable to
+oatmeal, as well as rye, so no more need be said on that point.
+
+Rye flour is not unlike wheat, and is used more extensively than wheat
+in many parts of Europe. It has 2 per cent. less protein than wheat and
+its gluten is darker in colour and less elastic and so does not make as
+light a loaf; but this does not detract from its nutritive value at all.
+Being more easily cultivated than wheat, especially in cold countries,
+it is cheaper and therefore more of a poor man's food.
+
+Indian corn, or maize, or Turkish wheat, is one of the finest of
+cereals. It is used extensively in America, North and South, in parts of
+the Orient, in Italy, the Balkans, Servia, and elsewhere. It is used as
+a green vegetable and when fully matured is ground into meal and made
+into bread, porridge, biscuits, Johnny-cake, etc., etc. Corn compared to
+wheat is rich in fat, but in protein wheat is the richer by about 3 per
+cent. Sugar corn, cooked and canned, is sold in England by food-reform
+dealers. It is perhaps the most tasty of all the cereals.
+
+Rice is the staple of the Orientals. The practice of removing the dark
+inner skin in order to give the uncooked grain a white and polished
+appearance, is not only an expensive operation, but a very foolish one,
+for it detracts largely from the nutritive value of the food, as
+considerable protein and other valuable matter is removed along with the
+bran. We are told that the Burmese and Japanese and other nations who
+use rice as their principal food-stuff, use the entire grain. As
+compared to undressed rice, the ordinary, or polished rice is deficient
+3 per cent. of protein; 6 per cent. of fat; 5 per cent. of mineral
+matter. 'Once milled' rice can be procured in this country, but has to
+be specially asked for. Rice is not nearly so nitrogenous as wheat, but
+is equal to it in fuel value, this being due to the large amount of
+starch it contains. It is an excellent food, being easily digested and
+easily prepared.
+
+Millet, buckwheat, wild rice, sesame, and Kaffir corn, are cereals
+little known in this country, although where they are raised they are
+largely used by the natives. However, we need not trouble to consider
+their food value as they are not easily procurable either in Europe or
+America.
+
+Nuts are perhaps the best of all foods. There is no doubt but that man
+in his original wild state lived on nuts and berries and perhaps roots.
+Nuts are rich in protein and fat. They are a concentrated food, very
+palatable, gently laxative, require no preparation but shelling, keep
+well, are easily portable, and are, in every sense, an ideal food. They
+have a name for being indigestible, but this may be due to errors in
+eating, not to the nuts. If we eat nuts, as is often done, after having
+loaded the stomach with a large dinner, the work of digesting them is
+rendered very difficult, for the digestive apparatus tires itself
+disposing of the meal just previously eaten. Most things are
+indigestible eaten under such conditions. Nuts should be looked upon as
+the essential part of the meal and should be eaten first; bread, salad
+stuffs and fruit help to supply bulk and can follow as dessert if
+desired. Another cause of nuts not being easily digested is insufficient
+mastication. They are hard, solid food, and should be thoroughly chewed
+and insalivated before being swallowed. If the teeth are not good, nuts
+may be grated in an ordinary nut-mill, and then, if eaten slowly and
+sparingly, will generally be found to digest. Of course with a weak
+digestion nuts may have to be avoided, or used in very small quantities
+until the digestion is strengthened; but with a normal, healthy person,
+nuts are a perfect food and can be eaten all the year round. Perhaps it
+is best not to eat a large quantity at once, but to spread the day's
+supply over four or five light meals. With some, however, two meals a
+day seems to work well.
+
+Pine kernels are very suitable for those who have any difficulty in
+masticating or digesting the harder nuts, such as the brazil, filbert,
+etc. They are quite soft and can easily be ground into a soft paste with
+a pestil and mortar, making delicious butter. They vary considerably in
+nitrogenous matter, averaging about 25 per cent. and are very rich in
+fat, averaging about 50 per cent. Chestnuts are used largely by the
+peasants of Italy. They are best cooked until quite soft when they are
+easily digested. Chestnut meal is obtainable, and when combined with
+wheatmeal is useful for making biscuits and breadstuffs. Protein in
+chestnuts averages 10 per cent. Walnuts, Hazelnuts, Filberts, Brazils,
+Pecans, Hickory nuts, Beechnuts, Butternuts, Pistachio nuts and Almonds
+average 16 per cent. protein; 52 per cent. fat; 20 per cent.
+carbohydrates; 2 per cent. mineral salts. As each possesses a distinct
+flavour, one can live on nuts alone and still enjoy the pleasure of
+variety. A man weighing 140 lbs. would, at moderately active labour,
+require, to live on almonds alone--11 ozs. per day. 10 ozs. of nuts per
+day together with some fresh fruit or green salad in summer, and in
+winter, some roots, as potato, carrot, or beetroot, would furnish an
+ideal diet for one whose taste was simple enough to relish it.
+
+Fruits are best left alone in winter. They are generally acid, and the
+system is better without very acid foods in the cold weather. But fruits
+are health-giving foods in warm and hot weather, and living under
+natural, primitive conditions, this is the only time of the year we
+should have them, for Nature only provides fruit during the months of
+summer. The fraction of protein fruit contains, 1 per cent. or less, is
+too small to be of any account. The nutritive value of fruits consists
+in their mineral salts, grape-sugar and water.
+
+Much the same applies to green vegetables. In cooking vegetables care
+should be taken that the water they are cooked in is not thrown away as
+it contains nearly all the nutrient properties of the vegetable; that is
+to say, the various salts in the vegetable become dissolved in the water
+they are boiled in. This water can be used for soup if desired, or
+evaporated, and with flour added to thicken, served as sauce to the
+vegetable. Potatoes are a salutary food, especially in winter. They
+contain alkalies which help to lessen the accumulation of uric acid.
+They should be cooked with skins on: 16 grains per lb. more of valuable
+potash salts are thus obtained than when peeled and boiled in the
+ordinary way. The ideal method, however, of taking most vegetables is in
+the form of uncooked salads, for in these the health-giving, vitalising
+elements remain unaltered.
+
+If man is to be regarded, as many scientists regard him, as a frugivore,
+constitutionally adapted and suited to a nut-fruit diet, then to regain
+our lost original taste and acquire a liking for such simple foods
+should be our aim. It may be difficult, if not impossible, to make a
+sudden change after having lived for many years upon the complex
+concoctions of the chef's art, for the system resents sudden changes,
+but with proper care, changing discreetly, one can generally attain a
+desired end, especially when it involves the replacing of a bad habit by
+a good one.
+
+In the recipes that follow no mention is made of condiments, _i.e._,
+pepper, salt, mustard, spice, _et hoc genus omni_. Condiments are not
+foods in any sense whatever, and the effect upon the system of
+'seasoning' foods with these artificial aids to appetite, is always
+deleterious, none the less because it may at the time be imperceptible,
+and may eventually result in disease. Dr. Kellogg writes: 'By contact,
+they irritate the mucous membrane, causing congestion and diminished
+secretion of gastric juice when taken in any but quite small quantities.
+When taken in quantities so small as to occasion no considerable
+irritation of the mucous membrane, condiments may still work injury by
+their stimulating effects, when long continued.... Experimental evidence
+shows that human beings, as well as animals of all classes, live and
+thrive as well without salt as with it, other conditions being equally
+favorable. This statement is made with a full knowledge of counter
+arguments and experiments, but with abundant testimony to support the
+position taken.... All condiments hinder natural digestion.'
+
+Condiments, together with such things as pickles, vinegar, alcohol, tea,
+coffee, cocoa, tobacco, opium, are all injurious, and undoubtedly are
+the cause of an almost innumerable number of minor, and, in some cases,
+serious, complaints. Theine, caffeine, and theobromine, all stimulant
+drugs, are present in tea, coffee, and cocoa, respectively. Tea also
+contains tannin, a substance which is said to seriously impair
+digestion.
+
+Alcohol, tea, coffee, etc., are stimulants. Stimulants do not produce
+force and should never be mistaken for food. They are undoubtedly
+injurious, as they are the cause, among other evils, of _loss_ of force.
+They cause an abnormal metabolism which ultimately weakens and exhausts
+the whole system. While these internal activities are taking place,
+artificial feelings of well-being, or, at least, agreeable sensations,
+are produced, which are unfortunately mistaken for signs of benefit.
+Speaking of alcohol Dr. Haig writes: 'It introduces no albumen or force,
+it merely affects circulation, nutrition, and the metabolism of the
+albumens already in the body, and this call on the resources of the body
+is invariably followed by a corresponding depression or economy in the
+future.... It has been truly said that the man who relies upon
+stimulants for strength is lost, for he is drawing upon a reserve fund,
+which is not completely replaced, and physiological bankruptcy must
+inevitably ensue. This is what the stimulants such as tea, coffee,
+alcohol, tobacco, opium and cocaine do for those who trust in them.'
+
+He who desires to enjoy life desires to possess good physical health,
+for a healthy body is almost essential to a happy life; and he who
+desires to live healthily does not abuse his body with poisonous drugs.
+It may require courage to reform, but he who reforms in this direction
+has the satisfaction of knowing that his good health will probably some
+day excite the envy of his critics.
+
+The chemical composition of all the common food materials can be seen
+from tables of analyses. It would be to the advantage of everyone to
+spend a little time examining these tables. It is not a difficult
+matter, and the trouble to calculate the quantity of protein in a given
+quantity of food, when once the _modus operandi_ is understood, is
+trifling. As it has not unwisely been suggested, if people would give,
+say, one-hundredth the time and attention to studying the needs of the
+body and how to satisfy them as they give to dress and amusement, there
+is little doubt that there would be more happiness in the world.
+
+The amount of protein in any particular prepared food is arrived at in
+the following manner: In the first place those ingredients containing a
+noticeable amount of protein are carefully weighed. Food tables are then
+consulted to discover the protein percentage. Suppose, for instance, the
+only ingredient having a noticeable quantity of protein is rice, and 1
+lb. is used. The table is consulted and shows rice to contain eight per
+cent. protein. In 1 lb. avoirdupois there are 7,000 grains; eight per
+cent. of 7,000 is 70.00 × 8 = 560 grains. Therefore, in the dish
+prepared there are 560 grains of protein. It is as well after cooking to
+weight the entree or pudding and divide the number of ounces it weighs
+into 560, thus obtaining the number of grains per ounce. Weighing out
+food at meals is only necessary at first, say for the first week or so.
+Having decided about how many grains of protein to have daily, and
+knowing how many grains per ounce the food contains, the eye will soon
+get trained to estimate the quantity needed. It is not necessary to be
+exact; a rough approximation is all that is needed, so as to be sure
+that the system is getting somewhere near the required amount of
+nutriment, and not suffering from either a large excess or deficiency of
+protein.
+
+FOOTNOTES:
+
+[Footnote 4: Entire-wheat flour averages .9 per cent. fibre; high-grade
+white flour, .2 per cent. fibre.]
+
+[Footnote 5: See United States Dept. of Agriculture, Farmer's Bulletin,
+No. 249, page 19, obtainable from G. P. O., Washington, D. C.]
+
+
+
+
+III
+
+WHEN TO EAT
+
+
+The question of when to eat is of some importance. The Orientals eat
+fewer meals than we do, and in their abstemiousness they set us an
+example we should do well to follow. Sufficient has already been said to
+show that it is a mistake to imagine a great deal of food gives great
+strength. When we eat frequently, and especially when we 'live well,'
+that is, are accustomed to a large variety of food, we are tempted to
+eat far more than is good for us. Little and often may work
+satisfactorily so long as it does not develop into much and often,
+which, needless to say, it is very likely to do. Most people on this
+account would probably be much better in their health if they ate but
+twice daily, at noon, and five or six hours before going to bed. Then
+there is less chance of over-feeding. If, however, we experimentally
+determine the quantity of food that our particular system requires in
+order to be maintained in good health, and can trust our self-command in
+controlling the indulgence of sense, probably the best method is to eat
+anyway three times daily, and four, five, or even six times, or doing
+away with set meals altogether, would be a procedure which, judging
+from analogy of the anthropoids, ought to be a better method than eating
+a whole day's supply at once, or at two or three meals.
+
+It is not wise to sit down to a meal when the body is thoroughly
+fatigued. A glass of hot or cold water will be found reviving, and then,
+after a short rest, the system will be far better able to assimilate
+food. When the body is 'tired out,' it stands to reason it cannot
+perform digestion as easily and as well as when in fit condition.
+
+Also it is unwise to eat immediately before undertaking vigorous
+muscular work. Strenuous exercise after meals is often the cause of
+digestive disorders. Starting on exercise after a hearty meal may
+suspend the gastric digestion, and so prevent the assimilation of
+protein as to produce a sensation of exhaustion. If, however, rest is
+taken, the digestive organs proceed with their work, and after a short
+time recuperation follows, and the exercise can be continued. It is
+unwise to allow such a suspension of digestion because of the danger of
+setting up fermentation, or putrefaction, in the food mass awaiting
+digestion, for this may result in various disorders.
+
+For the same reason it is a bad plan to eat late at night. It is unwise
+to take a meal just before going to bed, for the digestive organs cannot
+do their work properly, if at all, while the body is asleep, and the
+food not being digested is liable to ferment and result in dyspepsia.
+The 'sinking feeling' sometimes complained of if a meal is not eaten
+late at night and described as a kind of hunger is probably due to an
+abnormal secretion of acid in the stomach. A glass of hot water will
+often relieve this discomfort. This feeling is seldom experienced by
+vegetarians of long standing. The natives of India, it is said, do not
+experience it at all, which fact leads us to surmise the cause to be in
+some way connected with flesh-eating. Farinaceous foods, however,
+prepared as soup, porridge, gruel, pultaceous puddings, etc., when
+eaten, as is customary, without proper insalivation, are liable to be
+improperly digested and to ferment, giving rise to the sensation
+described as a 'sinking feeling' and erroneously thought to be hunger.
+
+It is an excellent rule that prescribes fasting when without hunger.
+When there is no appetite do not eat. It is an example of conventional
+stupidity that we eat because it is 'meal time,' even though there be
+not the slightest feeling of genuine hunger. Leaving out of
+consideration the necessitous poor and those who for their living engage
+themselves in hard physical toil, it is safe to say that hardly one
+person in a thousand has ever felt real hunger. Yet no one was ever the
+worse for waiting upon appetite. No one was ever starved by not eating
+because of having no appetite. Loss of appetite is a sign that the
+digestive organs require a rest. It is better to go without food for a
+time than to force oneself to eat against inclination. The forcing of
+oneself to eat to 'keep up one's strength,' is perhaps the quickest way
+to bring down one's strength by overworking the system and burdening it
+with material it does not need. Eat by appetite, not by time. Eat
+frequently when the appetite demands frequent satisfaction, and seldom
+when seldom hungry. These rules hold good at all times and for everyone.
+Loss of appetite during sickness should not be looked upon as anything
+serious in itself, but as a sign that the system does not require food.
+A sick man like a well man will feel hunger as soon as food is needed,
+and the practice of tempting the appetite with rich and costly foods is
+not only a waste of money but is injurious physiologically. Possibly
+there may be pathological conditions under which hunger cannot make
+itself felt, but it would seem contrary to Nature as far as the writer,
+a layman, understands the matter. At least, leaving abnormal conditions
+of health out of consideration, we can say this much affirmatively: if a
+man is hungry enough to relish dry bread, then, and then only, does he
+really require nourishment.
+
+Hunger is always experienced when nutriment is needed, and will be felt
+a dozen times a day if the food eaten at each of a dozen meals has
+supplied only sufficient nutriment to produce the force expended between
+each meal. If the meal is large and supplies sufficient nutriment to
+produce the force expended in a whole day, then the one meal is all that
+is required. Never eat to be sociable, or conventional, or sensual; eat
+when hungry.
+
+Professor Pavlov says: 'Appetite is juice'; that is to say, the
+physiological condition existing when the body has run short of
+food-fuel, produces a psychological effect, the mind thinking of food,
+thereby causing through reaction a profuse secretion of saliva, and we
+say 'the mouth waters.' It is true the appetite is amenable to
+suggestion. Thus, though feeling hunger, the smell of, or even thought
+of, decayed food may completely take away appetite and all inclination
+to eat. This phenomenon is a provision of Nature to protect us from
+eating impure food. The appetite having thus been taken away will soon
+return again when the cause of its loss has been removed. Therefore the
+appetite should be an infallible guide when to eat.
+
+There is one further point to be noted. Food should not be eaten when
+under the influence of strong emotion. It is true that under such
+conditions there probably would be no appetite, but when we are so
+accustomed to consulting the clock that there is danger of cozening
+ourselves into the belief that we have an appetite when we have not, and
+so force ourselves to eat when it may be unwise to do so. Strong
+emotions, as anger, fear, worry, grief, judging by analogy, doubtless
+inhibit digestive activity. W. B. Cannon, M.D., speaking of experiments
+on cats, says: 'The stomach movements are inhibited whenever the cat
+shows signs of anxiety, rage, or distress.' To thoroughly enjoy one's
+food, it is necessary to have hunger for it, and if we only eat when we
+feel hungry, there is little likelihood of ever suffering from
+dyspepsia.
+
+In passing, it is appropriate to point out that as when food is better
+enjoyed it is better digested, therefore art, environment, mental
+disposition, indirectly affect the digestive processes. We should,
+therefore, remembering that simplicity, not complexity, is the essence
+of beauty, ornament our food and table, and be as cheerful, sociable,
+and even as merry as possible.
+
+
+
+
+IV
+
+HOW TO EAT
+
+
+The importance of thorough mastication and insalivation cannot be
+overestimated. The mouth is a part of the digestive apparatus, and in it
+food is not only broken down, but is chemically changed by the action of
+the saliva. If buccal (mouth) digestion be neglected, the consequence is
+that the food passes into the stomach in a condition that renders it
+difficult for that organ to digest it and any of a great number of
+disturbances may result.
+
+Mastication means a thorough breaking up of the food into the smallest
+particles, and insalivation means the mixing of the small particles with
+the saliva. The mechanical work is done with the jaws and tongue, and
+the chemical work is performed by the saliva. When the mechanical work
+is done thoroughly the chemical work is also thorough, and the test for
+thoroughness is loss of taste. Masticate the food until all taste has
+disappeared, and then it will be found that the swallowing reflex
+unconsciously absorbs the food, conscious swallowing, or at least, an
+effort to swallow, not being called for.
+
+It may take some while to get into the habit of thorough mastication
+after having been accustomed to bolting food, but with a conscious
+effort at the first, the habit is formed, and then the effort is no
+longer a laborious exercise, but becomes perfectly natural and is
+performed unconsciously.
+
+This ought to be common knowledge. That such a subject is not considered
+a necessary part of education is indeed lamentable, for the crass
+ignorance that everywhere abounds upon the subject of nutrition and diet
+is largely the cause of the frightful disease and debility so widespread
+throughout the land, and, as a secondary evil of an enormous waste of
+labour in the production and distribution of unneeded food. Were
+everyone to live according to Nature, hygienically and modestly, health,
+and all the happiness that comes with it, would become a national asset,
+and as a result of the decreased consumption of food, more time would be
+available for education, and the pursuit of all those arts which make
+for the enlightenment and progress of humanity.
+
+To become a convert to this new order, adopting non-animal food and
+hygienic living, is not synonymous with monastical asceticism, as some
+imagine. Meat eaters when first confronted with vegetarianism often
+imagine their dietary is going to be restricted to a monotonous round of
+carrots, turnips, cabbages, and the like; and if their ignorance
+prevents them from arguing that it is impossible to maintain health and
+strength on such foods, then it is very often objected that carrots and
+cabbages are not liked, or would not be cared for _all_ the time. The
+best way to answer this objection is to cite a few plain facts. From a
+catalogue of a firm supplying vegetarian specialties, (and there are now
+quite a number of such firms), most of the following information is
+derived:
+
+Of nuts there are twelve varieties, sold either shelled, ground, or in
+shell. Many of these nuts are also mechanically prepared, and in some
+cases combined, and made into butters, nut-meats, lard, suet, oil, etc.
+The varieties of nut-butters are many, and the various combinations of
+nuts and vegetables making potted savouries, add to a long list of
+highly nutritious and palatable nut-foods. There are the pulses dried
+and entire, or ground into flour, such as pea-, bean-, and lentil-flour.
+There are the cereals, barley, corn, oats, rice, rye, wheat, etc., from
+which the number of preparations made such as breakfast foods, bread,
+biscuits, cakes, pastries, etc., is legion. (One firm advertises
+twenty-three varieties of prepared breakfast foods made from cereals.)
+Then there are the fruits, fresh, canned, and preserved, about
+twenty-five varieties; green vegetables, fresh and canned, about
+twenty-one varieties; and roots, about eleven varieties.
+
+The difficulty is not that there is insufficient variety, but that the
+variety is so large that there is danger of being tempted beyond the
+limits dictated by the needs of the body. When, having had sufficient
+to eat, there yet remain many highly palatable dishes untasted, one is
+sometimes apt to gratify sense at the expense of health and
+good-breeding, to say nothing of economy. Simplicity and purity in food
+are essential to physical health as simplicity and purity in art are
+essential to moral and intellectual progress. 'I may say,' says Dr.
+Haig, 'that simple food of not more than two or three kinds at one meal
+is another secret of health; and if this seems harsh to those whose day
+is at present divided between anticipating their food and eating, I must
+ask them to consider whether such a life is not the acme of selfish
+shortsightedness. In case they should ever be at a loss what to do with
+the time and money thus saved from feasting, I would point on the one
+hand to the mass of unrelieved ignorance, sorrow, and suffering, and on
+the other to the doors of literature and art, which stand open to those
+fortunate enough to have time to enter them; and from none of these need
+any turn aside for want of new Kingdoms to conquer.'
+
+This question of feeding may, by superficial thinkers, be looked upon as
+unimportant; yet it should not be forgotten that diet has much more to
+do with health than is commonly realized, and health is intimately
+connected with mental attitude, and oftentimes is at the foundation of
+religious and moral development. 'Hypochondriacal crotchets' are often
+the product of dyspepsia, and valetudinarianism and pessimism are not
+unrarely found together. 'Alas,' says Carlyle, 'what is the loftiest
+flight of genius, the finest frenzy that ever for moments united Heaven
+with Earth, to the perennial never-failing joys of a digestive apparatus
+thoroughly eupeptic?'
+
+Our first duty is to learn to keep our body healthy. Naturally, we
+sooner expect to see a noble character possess a beautiful form than one
+disfigured by abuse and polluted by disease. We do not say that every
+sick man is a villain, but we do say that men and women of high
+character regard the body as an instrument for some high purpose, and
+believe that it should be cared for and nourished according to its
+natural requirements. In vegetarianism, _scientifically practised_, is a
+cure, and better, a preventative, for many physical, mental, and moral
+obliquities that trouble mankind, and if only a knowledge of this fact
+were to grow and distil itself into the public mind and conscience,
+there would be halcyon days in store for future generations, and much
+that now envelops man in darkness and in sorrow, would be regarded as a
+nightmare of the past.
+
+
+
+
+FOOD TABLE
+
+
+The following table exhibits the percentage chemical composition of the
+principal vegetable food materials; also of dairy produce and common
+flesh-foods for comparison.
+
+
+ FOOD MATERIAL               Protein   Fat   Carbo-    Salts  Water   Fuel
+                                             hydrates               Value cals.
+ Vegetable Foods             p. ct.  p. ct.   p. ct.   p. ct. p. ct.   p. lb.
+
+ Wheat Flour (entire)         18.8    1.9      71.9     1.0   11.4     1,675
+ Oatmeal                      16.1    7.2      67.5     1.9    7.3     1,860
+ Rice                         8.0      .3      79.0      .4   12.3     1,630
+ Barley                       8.5     1.1      77.8     1.1   11.5     1,650
+ Corn Meal                    9.2     1.9      75.4     1.0   12.5     1,655
+ Rye                          0.8      .9      78.7      .7   12.9     1,630
+ Lentils (dried)             25.7     1.0      59.2     5.7    8.4     1,620
+ Beans (dried)               22.5     1.8      59.6     3.5   12.6     1,605
+ Peas (dried)                24.6     1.0      62.0     2.9    9.5     1,655
+ Nuts, various (_aver._)     16.0    52.0      20.0     2.0   10.0     2,640
+ Dates                        2.1     2.8      78.4     1.3   15.4     1,615
+ Figs                         4.3      .3      74.2     2.4   18.8     1,475
+ Potatoes                     2.2      .1      18.4     1.0   78.3       385
+ Apples                        .4      .5      14.2      .3   84.6       290
+ Bananas                      1.3      .6      22.0      .8   75.3       460
+
+ Dairy Foods
+
+ Milk, whole (not skim)       3.3     4.0       5.0      .7   87.0       325
+ Cheese, various (_aver._)    24.5    28.4      2.1     4.0   41.0     1,779
+ Hens' Eggs (_boiled_)        14.0    12.0      0.0      .8   73.2       765
+
+ Flesh Foods
+
+ Beef                         18.6    19.1      0.0     1.0   61.3     1,155
+ Mutton (_medium fat_)        18.2    18.0      0.0     1.0   62.8     1,105
+ Ham (_fresh_)                15.6    33.4      0.0      .9   50.1     1,700
+ Fowl                         19.0    16.3      0.0     1.0   63.7     1,045
+ White Fish (_as purchased_)  22.1     6.5      0.0     1.6   69.8       700
+
+[The amount of heat that will raise one kilogram of water 1 deg. C. is
+termed a _calorie_. Fuel value, or food units, means the number of
+calories of heat equivalent to the energy it is assumed the body obtains
+from food when the nutrients thereof are completely digested.]
+
+
+
+
+ONE HUNDRED RECIPES
+
+
+
+
+RECIPES
+
+
+The following recipes are given as they appear in the English edition of
+this book and were prepared for English readers. While some of these
+will be difficult for American readers to follow, we give them as in the
+original edition, and many of the unusual ingredients called for can be
+obtained from the large grocers and dealers, and if not in stock will be
+obtained to order. 'Nutter' is a name given a nut butter used for
+cooking. It is, so far as we know, the only collection of strictly
+vegetarian recipes published.
+
+Readers interested in the foreign products referred to, should write to
+Pitman's Health Food Company, Aston Brook St., Birmingham, England, and
+to Mapleton's Nut Food Company, Ltd., Garston, Liverpool, England, for
+price list and literature.
+
+                                                  THE PUBLISHERS.
+
+
+
+
+SOUPS
+
+
+=1.--Vegetable Soup=
+
+1 large cupful red lentils, 1 turnip, 2 medium onions, 3 potatoes, 1
+carrot, 1 leek, 1 small head celery, parsley, 1 lb. tomatoes, 3-1/2
+quarts water.
+
+Wash and cut up vegetables, but do not peel. Boil until tender, then
+strain through coarse sieve and serve. This soup will keep for several
+days and can be reheated when required.
+
+
+=2.--Semolina Soup=
+
+4 oz. semolina, 2 chopped onions, 1 tablespoonful gravy essence,[6] 2
+quarts water or vegetable stock.[7]
+
+
+=3.--Spinach Soup No. 1=
+
+1 lb. Spinach, 1 tablespoonful gravy essence, 1 quart water.
+
+Cook spinach in its own juices (preferably in double boiler). Strain
+from it, through a hair sieve or colander, all the liquid. Add essence
+and serve.
+
+
+=4.--Spinach Soup No. 2=
+
+1 lb. spinach, 1 lb. can tomatoes, 1 tablespoonful nut-milk
+(Mapleton's), 1-1/2 pints water.
+
+Dissolve nut-milk in little water, cook all ingredients together in
+double-boiler for 1-1/2 hours, strain and serve.
+
+
+=5.--Pea Soup=
+
+4 ozs. pea-flour, 2 potatoes, 1 large onion, 1 tablespoonful gravy
+essence, 2 quarts water.
+
+Cook potatoes, (not peeled), and onion until soft. Skin and mash
+potatoes and chop onion. Mix pea-flour into paste with little water.
+Boil all ingredients together for 20 minutes, then serve.
+
+
+=Lentil and Haricot Soups=
+
+These are prepared in the same way as Recipe No. 5 substituting lentil,
+or haricot flour for pea-flour.
+
+
+=6.--Tomato-Pea Soup=
+
+4 ozs. pea-flour, 1 lb. tin tomatoes, 1 chopped leek, 1 quart water.
+
+Mix pea-flour into paste with little water. Boil ingredients together 30
+minutes, then serve.
+
+
+=Tomato-Lentil and Tomato-Bean Soups=
+
+These are prepared in the same way as Recipe No. 6, substituting
+lentil-, or bean-flour for pea-flour.
+
+
+=7.--Rice-Vermicelli Soup=
+
+2 ozs. rice-vermicelli, 1 tablespoonful nut-milk, 1 dessertspoonful
+gravy essence, 1 quart water.
+
+Boil vermicelli in water until soft. Dissolve nut-milk in little water.
+Boil all ingredients together 5 minutes, then serve.
+
+
+=8.--Pea-Vermicelli Soup=
+
+2 ozs. pea-vermicelli, 1 tablespoonful nut-milk, 1 tablespoonful tomato
+purée, 1 quart water.
+
+Boil vermicelli in water until soft, dissolve nut-milk in little water.
+Boil all ingredients together 5 minutes, then serve.
+
+
+=9.--Pot-barley Soup No. 1=
+
+4 ozs. pot-barley, 1 onion, 1 tablespoonful gravy essence, 2 quarts
+water, corn flour to thicken.
+
+Cook barley until quite soft; chop onion finely; mix a little corn flour
+into paste with cold water. Stir into the boiling soup. Boil all
+ingredients together for 20 minutes, then serve.
+
+
+=Wheat and Rice Soups=
+
+These are prepared in the same way as Recipe No. 9, substituting wheat
+or rice grains for barley.
+
+
+=10.--Pot-barley Soup No. 2=
+
+4 ozs. pot-barley, 1 dessertspoonful nut-milk, 1 chopped onion, 1
+dessertspoonful tomato purée, 1 quart water.
+
+Cook barley until soft; dissolve nut-milk in little water; boil all
+ingredients together for 20 minutes, then serve.
+
+
+=11.--Corn Soup=
+
+1 lb. tin sugar-corn, 1/2 lb. tin tomatoes, 2 chopped onions, 2 ozs.
+corn flour, 1 quart water.
+
+Boil onion until soft; mix corn flour into paste with cold water. Place
+sugar-corn, tomatoes, onions, and water into stew pan; heat and add corn
+flour. Boil ingredients together 10 minutes, and serve.
+
+FOOTNOTES:
+
+[Footnote 6: There are several brands of wholly vegetable gravy essence
+now on the market. The best known are 'Vegeton,' 'Marmite,' 'Carnos,'
+and Pitman's 'Vigar Gravy Essence.']
+
+[Footnote 7: Vegetable stock is the water that vegetables have been
+boiled in; this water contains a certain quantity of valuable vegetable
+salts, and should never be thrown away.]
+
+
+
+
+SAVORY DISHES
+
+
+=12.--Nut Rissoles=
+
+3 ozs. mixed grated nuts, 3 ozs. breadcrumbs, 1 oz. nut butter, 1
+chopped onion, 1 large cupful canned tomatoes.
+
+Mix ingredients together; mould into rissoles, dust with flour and fry
+in 'Nutter.' Serve with gravy.
+
+
+=13.--Lentil Cakes=
+
+8 ozs. red lentils, 3 ozs. 'Grape Nuts,' 1 small onion, 1 teaspoonful
+gravy essence, breadcrumbs.
+
+Cook lentils until soft in smallest quantity of water; chop onion
+finely; mix all ingredients, using sufficient breadcrumbs to make into
+stiff paste; form into cakes and fry in 'Nutter.' Serve with gravy.
+
+
+=14.--Marrow Roast=
+
+1 vegetable marrow, 3 ozs. grated nuts, 1 onion, 1 oz. 'Nutter,' 1 cup
+breadcrumbs, 2 teaspoonfuls tomato purée.
+
+Cook marrow, taking care not to allow it to break; when cold, peel, cut
+off one end and remove seeds with spoon. Prepare stuffing:--chop onion
+finely; melt nut fat and mix ingredients together. Then stuff marrow and
+tie on decapitated end with tape; sprinkle with breadcrumbs and bake 30
+minutes. Serve with gravy.
+
+
+=15.--Stewed Celery=
+
+1 head celery, 4 slices whole-meal bread, nut butter.
+
+Slice celery into suitable lengths, which steam until soft. Toast and
+butter bread, place celery on toast and cover with pea, bean, or lentil
+sauce, (see Recipe No. 39).
+
+
+=16.--Barley Entrée=
+
+4 ozs. pot-barley, 1 lb. tin tomatoes, 1 chopped onion, 2 tablespoonfuls
+olive oil.
+
+Cook barley until quite soft in smallest quantity of water (in double
+boiler). Then add tomatoes and oil, and cook for 10 minutes. To make
+drier, cook barley in tomato juice adding only 2 or 3 tablespoonfuls of
+water.
+
+
+=Rice, Wheat, Macaroni, Lentil, Bean, Split-pea Entrées=
+
+These are prepared in the same way as Recipe No. 16, substituting one of
+these cereals or légumes for barley.
+
+
+=17.--Savory Pie=
+
+Paste (Recipe No. 59), marrow stuffing (Recipe No. 14).
+
+Line sandwich tin with paste; fill interior with stuffing; cover with
+paste or cooked sliced potatoes; bake in sharp oven.
+
+
+=18.--Baked Bananas=
+
+Prepare the desired number by washing and cutting off stalk, but do not
+peel. Bake in oven 20 minutes, then serve.
+
+
+=19.--Barley Stew=
+
+4 ozs. pot-barley, 2 onions, parsley.
+
+Chop onions and parsley finely; cook ingredients together in very small
+quantity of water in double boiler until quite soft. Serve with hot
+beetroot, or fried tomatoes or potatoes.
+
+
+=Corn, Rice, Frumenty, Pea-Vermicelli Stews=
+
+These are prepared in the same way as Recipe No. 19, substituting one of
+the above cereals or pulses for barley.
+
+
+=20.--Mexican Stew=
+
+1 cupful brown beans, 2 onions, 2 potatoes, 4 tomatoes, 1 oz. sugar, 1
+cupful red grape-juice, rind of 1 lemon, water.
+
+Soak beans overnight; chop vegetables in chunks; boil all ingredients
+together 1 hour.
+
+
+=21.--Vegetable Pie=
+
+5 ozs. tapioca, 4 potatoes, 3 small onions, paste, (see Recipe No. 59),
+tomato purée to flavor.
+
+Soak tapioca. Partly cook potatoes and onions, which then slice. Place
+potatoes, onions, and tapioca in layers in pie-dish; mix purée with a
+little hot water, which pour into dish; cover with paste and bake.
+
+
+=22.--Rice Rissoles=
+
+6 ozs. unpolished rice, 1 chopped onion, 1 dessertspoonful tomato purée,
+breadcrumbs.
+
+Boil rice and onion until soft; add purée and sufficient breadcrumbs to
+make stiff; mould into rissoles; fry in 'Nutter,' and serve with parsley
+sauce, (Recipe No. 38).
+
+
+=23.--Scotch Stew=
+
+3 ozs. pot-barley, 2 ozs. rolled oats, 1 carrot, 1 turnip, 2 potatoes, 1
+onion, 4 tomatoes, water.
+
+Wash, peel, and chop vegetables in chunks. Stew all ingredients together
+for 2 hours. Dress with squares of toasted bread.
+
+
+=24.--Plain Roasted Rice=
+
+Steam some unpolished rice until soft; then distribute thinly on flat
+tin and brown in hot oven.
+
+
+=25.--Nut Roast No. 1=
+
+1 lb. pine kernels (flaked), 4 tablespoonfuls pure olive oil, 2
+breakfastcupfuls breadcrumbs, 1/2 lb. tomatoes (peeled and mashed).
+
+Mix ingredients together, place in pie-dish, sprinkle with breadcrumbs,
+and bake until well browned.
+
+
+=26.--Nut Roast No. 2=
+
+1 lb. pine kernels (flaked), 1 cooked onion (chopped), 1/2 cupful
+chopped parsley, 8 ozs. cooked potatoes (mashed).
+
+Mix ingredients together, place in pie-dish and cover with layer of
+boiled rice. Cook until well browned.
+
+
+=27.--Maize Roast=
+
+8 ozs. corn meal, 1 large Spanish onion (chopped), 2 tablespoonfuls
+nut-milk, 1 dessertspoonful gravy essence.
+
+Cook onion; dissolve nut-milk thoroughly in about 1/2 pint water.
+
+Boil onion, nut-milk, and essence together two minutes, then mix all
+ingredients together, adding sufficient water to make into very soft
+batter; bake 40 minutes.
+
+
+=28.--Plain Savory Rice=
+
+4 ozs. unpolished rice, 1 lb. tin tomatoes.
+
+Boil together until rice is cooked. If double boiler be used no water
+need be added, and thus the rice will be dry and not pultaceous.
+
+
+=29.--Potato Balls=
+
+4 medium sized potatoes, 1 large onion (chopped), 1 dessertspoonful pure
+olive oil, breadcrumbs.
+
+Cook onion and potatoes, then mash. Mix ingredients, using a few
+breadcrumbs and making it into a very soft paste. Roll into balls and
+fry in 'Nutter,' or nut butter.
+
+
+=30.--Bean Balls=
+
+4 ozs. brown haricot flour, 1 onion (chopped), 1 dessertspoonful pure
+olive oil, 1 tablespoonful tomato purée, breadcrumbs.
+
+Cook onion; mix flour into paste with purée and oil; add onion and few
+breadcrumbs making into soft paste. Fry in 'Nutter.'
+
+
+=31.--Lentil and Pea Balls=
+
+These are made in the same way as Recipe No. 30, substituting lentil-or
+pea-flour for bean-flour.
+
+
+=31.--Lentil Patties=
+
+4 ozs. lentils, 1 small onion (chopped), 1 oz. 'Nutter,' or nut butter,
+1 teaspoonful gravy essence, paste (see Recipe No. 59).
+
+Cook ingredients for filling all together until lentils are quite soft.
+Line patty pans with paste; fill, cover with paste and bake in sharp
+oven.
+
+
+=Barley, Bean, Corn, Rice, and Wheat Patties=
+
+These are prepared in the same way as in Recipe No. 31, substituting
+one of the above cereals or beans for lentils.
+
+
+=32.--Lentil Paste=
+
+8 ozs. red lentils, 1 onion (chopped), 4 tablespoonfuls pure olive oil,
+breadcrumbs.
+
+Boil lentils and onions until quite soft; add oil and sufficient
+breadcrumbs to make into paste; place in jars; when cool cover with
+melted nut butter; serve when set.
+
+
+=33.--Bean Paste=
+
+8 ozs. small brown haricots, 2 tablespoonfuls tomato purée, 1
+teaspoonful 'Vegeton,' 2 ozs. 'Nutter' or nut butter, 1 cup breadcrumbs.
+
+Soak beans over night; flake in Dana Food Flaker; place back in fresh
+water and add other ingredients; cook one hour; add breadcrumbs, making
+into paste; place in jars, when cool cover with nut butter; serve when
+set.
+
+
+=34.--Spinach on Toast=
+
+Cook 1 lb. spinach in its own juice in double boiler. Toast and butter
+large round of bread. Spread spinach on toast and serve. Other
+vegetables may be served in the same manner.
+
+
+
+
+GRAVIES AND SAUCES
+
+
+=35.--Clear Gravy=
+
+1 teaspoonful 'Marmite,' 'Carnos,' 'Vegeton,' or 'Pitman's Vigar Gravy
+Essence,' dissolved in 1/2 pint hot water.
+
+
+=36.--Tomato Gravy=
+
+1 teaspoonful gravy essence, 1 small tablespoonful tomato purée, 1/2
+pint water. Thicken with flour if desired.
+
+
+=37.--Spinach Gravy=
+
+1 lb. spinach, 1 dessertspoonful nut-milk, 1/2 pint water.
+
+Boil spinach in its own juices in double boiler; strain all liquid from
+spinach and add it to the nut-milk which has been dissolved in the
+water.
+
+
+=38.--Parsley Sauce=
+
+1 oz. chopped parsley, 1 tablespoonful olive oil, a little flour to
+thicken, 1/2 pint water.
+
+
+=39.--Pea, Bean, and Lentil Sauces=
+
+1 teaspoonful pea-, or bean-, or lentil-flour; 1/2 teaspoonful gravy
+essence, 1/2 pint water.
+
+Mix flour into paste with water, dissolve essence, and bring to a boil.
+
+
+
+
+PUDDINGS, ETC.
+
+
+=40.--Fig Pudding=
+
+1 lb. whole-meal flour, 6 ozs. sugar, 6 ozs. 'Nutter,' or nut butter,
+1/2 chopped figs, 1 teaspoonful baking powder, water.
+
+Melt 'Nutter,' mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=31.--Date Pudding=
+
+1 lb. breadcrumbs, 6 ozs. sugar, 6 ozs. 'Nutter,' 1/2 lb. stoned and
+chopped dates, 1 teaspoonful baking powder, water.
+
+Melt 'Nutter'; mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=Prune, Ginger, and Cherry Puddings=
+
+These are prepared the same way as in Recipe No. 40, or No. 41,
+substituting prunes or preserved ginger, or cherries for figs or dates.
+
+
+=42.--Rich Fruit Pudding=
+
+1 lb. whole-meal flour, 6 ozs. almond cream, 6 ozs. sugar, 3 ozs.
+preserved cherries, 3 ozs. stoned raisins, 3 ozs. chopped citron, 1
+teaspoonful baking powder, water.
+
+Mix ingredients together with water into stiff batter; place in greased
+pudding basin and steam 2 hours.
+
+
+=43.--Fruit-nut Pudding No. 1=
+
+1/2 lb. white flour, 1/4 lb. whole meal flour, 1/4 lb. mixed grated
+nuts, 6 ozs. 'Nutter' or nut butter, 6 ozs. sugar, 6 ozs. sultanas, 2
+ozs. mixed peel (chopped), 1 teaspoonful baking powder, water.
+
+Melt nut-fat, mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=44.--Fruit-nut Pudding No. 2=
+
+1/2 lb. white flour, 1/4 lb. ground rice, 1/4 lb. corn meal, 4 ozs.
+chopped dates or figs, 4 ozs. chopped almonds, 6 ozs. almond nut-butter,
+6 ozs. sugar, 1 teaspoonful baking powder, water.
+
+Melt butter, mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=45.--Maize Pudding No. 1=
+
+1/2 lb. maize meal, 3 ozs. white flour, 3 ozs. 'Nutter,' 3 ozs. sugar,
+1/2 tin pineapple chunks, 1 teaspoonful baking powder.
+
+Melt fat, cut chunks into quarters; mix ingredients with very little
+water into batter; place in greased pudding basin and steam 2 hours.
+
+
+=46.--Maize Pudding No. 2=
+
+6 ozs. corn meal, 3 ozs. white flour, 2 ozs. 'Nutter,' 2 ozs. sugar, 3
+tablespoonfuls marmalade, 1 teaspoonful baking powder, water.
+
+Melt 'Nutter,' mix ingredients together with little water into batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=47.--Cocoanut Pudding=
+
+6 ozs. whole wheat flour, 2 ozs. cocoanut meat, 2 ozs. 'Nutter,' 2 ozs.
+sugar, 1 small teaspoonful baking powder, water.
+
+Melt fat, mix ingredients together with water into batter; place in
+greased pudding basin and steam 2 hours.
+
+
+=48.--Tapioca Apple=
+
+1 cup tapioca, 6 large apples, sugar to taste, water.
+
+Soak tapioca, peel and slice apples; mix ingredients together, place in
+pie-dish with sufficient water to cover and bake.
+
+
+=49.--Oatmeal Moulds=
+
+4 ozs. rolled oats, 2 ozs. sugar, 4 ozs. sultanas, water.
+
+Cook oatmeal thoroughly in double boiler, then mix ingredients together;
+place in small cups, when cold turn out and serve with apple sauce, or
+stewed prunes.
+
+
+=50.--Carrot Pudding=
+
+4 ozs. breadcrumbs, 4 ozs. 'Nutter,' 4 ozs. flour, 4 ozs. mashed
+carrots, 4 ozs. mashed potatoes, 6 ozs. chopped raisins, 2 ozs. brown
+sugar, 1 dessertspoonful treacle, 1 teaspoonful baking powder.
+
+Mix ingredients well, place in greased pudding basin and steam 2 hours.
+
+
+=51.--Sultana Pudding=
+
+1/2 lb. whole meal flour, 1 breakfastcupful breadcrumbs, 4 ozs. ground
+pine kernels, pignolias or almonds, 1/2 lb. sultanas, 4 ozs. sugar,
+water.
+
+Mix ingredients together into a stiff batter; place in greased basin and
+steam 2 hours.
+
+
+=52.--Semolina Pudding=
+
+4 ozs. semolina, 1 oz. corn flour, 3 ozs. sugar, rind of one lemon,
+1-1/2 pints water.
+
+Mix corn flour into paste in little water; place ingredients in double
+boiler and cook for 1 hour, place in pie-dish and brown in sharp oven.
+
+
+=53.--Rice Mould=
+
+4 ozs. ground rice, 1 oz. sugar, 1/2 pint grape-juice.
+
+Cook ingredients in double boiler, place in mould. When cold turn out
+and serve with stewed fruit.
+
+
+=54.--Maize Mould=
+
+6 ozs. corn meal, 2 ozs. sugar, 1/2 pint grape-juice, 1-1/2 pints water.
+
+Cook ingredients in double boiler for 1 hour; place in mould. When cold
+turn out and serve with stewed fruit.
+
+
+=55.--Lemon Sago=
+
+4 ozs. sago, 7 ozs. golden syrup, juice and rind of two lemons, 1-1/2
+pints water.
+
+Boil sago in water until cooked, then mix in other ingredients. Place in
+mould, turn out when cold.
+
+
+=56.--Lemon Pudding=
+
+4 ozs. breadcrumbs, 1 oz. corn flour, 2 ozs. sugar, rind one lemon, 1
+pint water.
+
+Mix corn flour into paste in little water; mix ingredients together,
+place in pie-dish, bake in moderate oven.
+
+
+=57.--Prune Mould=
+
+1 lb. prunes, 4 ozs. sugar, juice 1 lemon, 1/4 oz. agar-agar, 1 quart
+water.
+
+Soak prunes for 12 hours in water, and then remove stones. Dissolve the
+agar-agar in the water, gently warming. Boil all ingredients together
+for 30 minutes, place in mould, when cold turn out and decorate with
+blanched almonds.
+
+
+=58.--Lemon Jelly=
+
+1/4 oz. agar-agar, 3 ozs. sugar, juice 3 lemons, 1 quart water.
+
+Soak agar-agar in the water for 30 minutes; add fruit-juice and sugar,
+and heat gently until agar-agar is completely dissolved, pour into
+moulds, turn out when cold.
+
+This jelly can be flavoured with various fruit juices, (fresh and
+canned). When the fruit itself is incorporated, it should be cut up into
+small pieces and stirred in when the jelly commences to thicken. The
+more fruit juice added, the less water must be used. Such fruits as
+fresh strawberries, oranges, raspberries, and canned pine-apples,
+peaches, apricots, etc., may be used this way.
+
+
+=59.--Pastry=
+
+1 lb. flour, 1/2 lb. nut-butter or nut fat, 2 teaspoonfuls baking
+powder, water.
+
+Mix with water into stiff paste. This is suitable for tarts, patties,
+pie-covers, etc.
+
+
+
+
+CAKES
+
+
+=60.--Wheatmeal Fruit Cake=
+
+6 ozs. entire wheat flour, 3 ozs. nut-butter, 3 ozs. sugar, 3 ozs.
+almond meal, 10 ozs. sultanas, 2 ozs. lemon peel, 2 teaspoonsful baking
+powder.
+
+Rub butter into flour, mix all ingredients together with water into
+stiff batter; bake in cake tins lined with buttered paper.
+
+
+=61.--Rice Fruit Cake=
+
+8 ozs. ground rice, 4 ozs. white flour, 4 ozs. 'Nutter,' 3 ozs. sugar, 6
+ozs. stoned, chopped raisins, 1 large teaspoonful baking powder, water.
+
+Rub 'Nutter' into flour, mix all ingredients together with water into
+stiff batter; bake in cake tins lined with buttered paper.
+
+
+=62.--Maize Fruit Cake=
+
+8 ozs. corn meal, 6 ozs. white flour, 4 ozs. sugar, 4 ozs. nut-butter, 8
+ozs. preserved cherries, 2 ozs. lemon peel, 2 teaspoonfuls baking
+powder, water.
+
+Rub butter into flour, mix all ingredients together with water into
+stiff batter; bake in cake tins lined with buttered paper.
+
+
+=63.--Apple Cake=
+
+1 lb. apples, 1/4 lb. white flour, 1/2 lb. corn meal, 4 ozs. 'Nutter,' 4
+ozs. sugar, 2 small teaspoonfuls baking powder, water.
+
+Cook apples to a sauce and strain well through colander, rejecting
+lumps. Melt fat and mix all ingredients together with water into stiff
+batter; bake in cake tins lined with buttered paper.
+
+
+=64.--Corn Cake (plain)=
+
+1/2 lb. maize meal, 3 ozs. 'Nutter,' 3 ozs. sugar, 1 teaspoonful baking
+powder.
+
+Melt fat, mix all ingredients together into batter; bake in cake tins
+lined with buttered paper.
+
+
+=65.--Nut Cake=
+
+12 ozs. white flour, 4 ozs. ground rice, 4 ozs. 'Nutter,' or nut butter,
+5 ozs. sugar, 6 ozs. mixed grated nuts, 2 teaspoonfuls baking powder.
+
+Melt fat, mix ingredients together into batter, and place in cake tins
+lined with buttered paper.
+
+
+=66.--Mixed Fruit Salads=
+
+2 sliced bananas, 1 tin pineapple chunks, 2 sliced apples, 2 sliced
+oranges, 1/2 lb. grapes, 1/4 lb. raisins, 1/4 lb. shelled walnuts, 1/2
+pint grape-juice.
+
+
+=67.--Fruit Nut Salad=
+
+1 lb. picked strawberries, 1/4 lb. mixed shelled nuts, 1/2 pint
+grape-juice. Sprinkle over with 'Granose' or 'Toasted Corn Flakes' just
+before serving.
+
+
+=68.--Winter Salad=
+
+2 peeled, sliced tomatoes, 2 peeled, sliced apples, 1 small sliced
+beetroot, 1 small sliced onion, olive oil whisked up with lemon juice
+for a dressing.
+
+
+=69.--Vegetable Salad=
+
+1 sliced beetroot, 1 sliced potato (cooked), 1 sliced onion, 1 sliced
+heart of cabbage, olive oil dressing; arrange on a bed of water-cress.
+
+
+
+
+BISCUITS
+
+The following biscuits are made thus:--Melt the 'Nutter,' mix all
+ingredients with sufficient water to make into stiff paste; roll out and
+cut into shapes. Bake in moderate oven.
+
+These biscuits when cooked average 20 grains protein per ounce.
+
+
+=70.--Plain Wheat Biscuits=
+
+1/2 lb. entire wheat flour, 4 ozs. sugar, 4 ozs. 'Nutter,' little
+chopped peel.
+
+
+=71.--Plain Rice Biscuits=
+
+3-4 lb. ground rice, 4 ozs. sugar, 3 ozs. 'Nutter,' vanilla essence.
+
+
+=72.--Plain Maize Biscuits=
+
+1/2 lb. maize meal, 4 ozs. sugar, 3 ozs. 'Nutter.'
+
+(If made into soft batter these can be dropped like rock cakes).
+
+
+=73.--Banana Biscuits=
+
+1/2 lb. banana meal, 4 ozs. sugar, 4 ozs. 'Nutter.'
+
+
+=74.--Cocoanut Biscuits=
+
+1/2 lb. white flour, 3 ozs. sugar, 2 ozs. 'Nutter,' 4 ozs. cocoanut
+meal.
+
+
+=75.--Sultana Biscuits=
+
+3-4 lb. white flour, 4 ozs. sugar, 4 ozs. 'Nutter,' 6 ozs. minced
+sultanas and peel 2 ozs. almond meal.
+
+
+=78.--Fig Biscuits=
+
+1/2 lb. entire wheat flour, 3 ozs. sugar, 4 ozs. 'Nutter,' 3 ozs. minced
+figs.
+
+(If made into soft batter these can be dropped like rock cakes).
+
+
+=Date, Prune, Raisin, and Ginger Biscuits=
+
+These are prepared in the same way as Recipe No. 76, using one of these
+fruits in place of figs. (Use dry preserved ginger).
+
+
+=77.--Brazil-nut Biscuits=
+
+8 ozs. white flour, 2 ozs. ground rice, 3 ozs. sugar, 4 ozs. grated
+brazil kernels.
+
+(If made into a soft batter these can be dropped like rock cakes).
+
+
+=78.--Fruit-nut Biscuits=
+
+3/4 lb. white flour, 4 ozs. ground rice, 4 ozs. sugar, 5 ozs. 'Nutter,'
+6 ozs. mixed grated nuts, 6 ozs. mixed minced fruits, sultanas, peel,
+raisins.
+
+
+=79.--Rye Biscuits=
+
+1 lb. rye flour, 8 ozs. sugar, 8 ozs. nut butter, 8 ozs. sultanas.
+
+
+=80.--Xerxes Biscuits=
+
+3/4 lb. whole wheat flour, 2 ozs. sugar, 1/2 breakfastcupful olive oil.
+
+
+
+
+BREADS (unleavened)
+
+
+These are prepared as follows: Mix ingredients with water into stiff
+dough; knead well, mould, place in bread tins, and bake in slack oven
+for from 1-1/2 to 2-1/2 hours (or weigh off dough into 1/2 lb. pieces,
+mould into flat loaves, place on flat tin, cut across diagonally with
+sharp knife and bake about 1-1/2 hours).
+
+
+=81.--Apple Bread=
+
+2 lbs. entire wheat meal doughed with 1 lb. apples, cooked in water to a
+pulp.
+
+
+=82.--Rye Bread=
+
+2 lbs. rye flour, 3/4 lb. ground rice.
+
+
+=83.--Plain Wheat Bread=
+
+2 lbs. finely ground whole wheat flour.
+
+
+=84.--Corn Wheat Bread=
+
+1 lb. whole wheat flour, 1 lb. cornmeal.
+
+
+=85.--Rice Wheat Bread=
+
+1 lb. ground rice, 1 lb. whole wheat flour, 1 lb. white flour.
+
+
+=86.--Date Bread=
+
+2 lbs. whole wheat flour, 3/4 lb. chopped dates.
+
+
+=87.--Ginger Bread=
+
+3/4 lb. whole wheat flour, 3/4 lb. white flour, 1/4 lb. chopped
+preserved ginger, a little cane sugar.
+
+
+=88.--Cocoanut Bread=
+
+1 lb. whole wheat flour, 1 lb. white flour, 1/2 lb. cocoanut meal, some
+cane sugar.
+
+
+=89.--Fig Bread=
+
+1-1/2 lbs. whole wheat flour, 1/2 lb. white flour, 1/2 lb. chopped figs.
+
+
+=90.--Sultana Bread=
+
+1/2 lb. ground rice, 1/2 lb. maize meal, 1/2 lb. white flour, 1/2 lb.
+sultanas.
+
+
+=91.--Fancy Rye Bread=
+
+1-1/2 lbs. rye flour, 1/2 lb. currants and chopped peel, a little cane
+sugar.
+
+
+
+
+PORRIDGES
+
+
+=92.=--Maize, Meal, Rolled Oats, Ground Rice, etc., thoroughly cooked make
+excellent porridge. Serve with sugar and unfermented fruit-juice.
+
+
+
+
+FRUIT CAKES
+
+
+The following uncooked fruit foods are prepared thus: Mix all
+ingredients well together; roll out to 1/4 inch, or 1/2 inch, thick; cut
+out with biscuit cutter and dust with ground rice.
+
+
+=93.--Date Cakes=
+
+1-1/2 lbs. stoned dates minced, 1/2 lb. mixed grated nuts.
+
+
+=94.--Fig Cakes=
+
+1-1/2 lbs. figs minced, 1/2 lb. ground almonds.
+
+
+=95.--Raisin-Nut Cakes=
+
+1/2 lb. stoned raisins minced, 6 ozs. mixed grated nuts.
+
+
+=96.--Ginger-Nut Cakes=
+
+1/2 lb. preserved ginger (minced), 1/2 lb. mixed grated nuts. 4 ozs.
+'Grape Nuts.'
+
+
+=97.--Prune-Nut Cakes=
+
+1/2 lb. stoned prunes (minced), 1/2 lb. grated walnuts.
+
+
+=98.--Banana-Date Cakes=
+
+8 ozs. figs (minced); 4 bananas; sufficient 'Wheat or Corn Flakes' to
+make into stiff paste.
+
+
+=100.--Cherry-Nut Cakes=
+
+8 ozs. preserved cherries (minced); 1/2 lb. mixed grated nuts;
+sufficient 'Wheat or Corn Flakes' to make into stiff paste.
+
+
+       *       *       *       *       *
+
+
+The Health Culture Co.
+
+
+For more than a dozen years the business of the Health-Culture Co. was
+conducted in New York City, moving from place to place as increased room
+was needed or a new location seemed to be more desirable.
+
+In 1907 the business was removed to Passaic, N. J., where it is
+pleasantly and permanently located in a building belonging to the
+proprietor of the company.
+
+There has never been as much interest in the promotion and preservation
+of personal health as exists to-day. Men and women everywhere are
+seeking information as to the best means of increasing health and
+strength with physical and mental vigor.
+
+HEALTH-CULTURE, a monthly publication devoted to Practical Hygiene and
+Bodily Culture, is unquestionably the best publication of its kind ever
+issued. It has a large circulation and exerts a wide influence,
+numbering among its contributors the best and foremost writers on the
+subject.
+
+THE BOOKS issued and for sale by this Company are practical and include
+the very best works published relating to Health and Hygiene.
+
+THE HEALTH APPLIANCES, manufactured and for sale, include Dr. Forest's
+Massage Rollers and Developers, Dr. Wright's Colon Syringes, the Wilhide
+Exhaler, etc. and we are prepared to furnish anything in this line,
+Water-Stills, Exercisers, etc.
+
+CIRCULARS and price lists giving full particulars will be sent on
+application.
+
+INQUIRIES as to what books to read or what appliances to procure for any
+special conditions cheerfully and fully answered. If you have any doubts
+state your case and we will tell you what will best meet it. If you want
+books of any kind we can supply them at publisher's prices.
+
+
+
+
+DR. FOREST'S Massage Rollers
+
+
+Dr. Forest is the inventor and originator of MASSAGE ROLLERS, and these
+are the original and only genuine MASSAGE ROLLERS made. The making of
+others that are infringements on our patents have been stopped or they
+are inferior and practically worthless. In these each wheel turns
+separately, and around the centre of each is a band or buffer of elastic
+rubber.
+
+The rollers are made for various purposes, each in a style and size best
+adapted for its use, and will be sent prepaid on receipt of price.
+
+=No. 1. Six Wheels, Body Roller, $2.=
+
+The best size for use over the body, and especially for indigestion,
+constipation, rheumatism, etc. Can also be used for reduction.
+
+=No. 2, Four Wheels, Body Roller, $1.50.=
+
+Smaller and lighter than No. 1; for small women it is the best in size,
+for use over the stomach and bowels, the limbs, and for cold feet.
+
+=No. 3, Three Wheels, Scalp Roller, $1.50.=
+
+Made in fine woods and for use over the scalp, for the preservation of
+the hair. Can be used also over the neck to fill it out and for the
+throat.
+
+=No. 4, Five Wheels, Bust Developer, $2.50.=
+
+The best developer made. By following the plain physiological directions
+given, most satisfactory results can be obtained.
+
+=No. 5, Twelve Wheels, Abdominal Roller, $4.=
+
+For the use of men to reduce the size of the abdomen, and over the back.
+The handles give a chance for a good, firm, steady, pressure.
+
+=No. 6, Three Small Wheels, Facial Roller, $2.50.=
+
+Made in ebony and ivory, for use over the face and neck, for preventing
+and removing wrinkles, and restoring its contour and form.
+
+=No. 7, Three Wheels, Facial Massage Roller, $1.50.=
+
+Like No. 6, made in white maple. In other respects the same.
+
+=No. 8, Eight Wheels, Abdominal Roller, $3.50.=
+
+This is the same as No. 5, except with the less number of wheels. Is
+made for the use of women, for reducing hip and abdominal measure.
+
+With each roller is sent Dr. Forest's Manual of Massotherapy; containing
+100 pages, giving full directions for use. Price separately 25c.
+
+
+
+
+THE ATTAINMENT OF EFFICIENCY
+
+Rational Methods of Developing Health and Personal Power
+
+By W. R. C. Latson M. D., Author of "Common Disorders," "The Enlightened
+Life," Etc.
+
+
+This work by Dr. Latson indicates the avenues that lead to efficient and
+successful living, and should be read by every man and woman who would
+reach their best and attain to their highest ambitions in business,
+professional, domestic or social life. Something of the scope of this
+will be seen from the following
+
+
+TABLE OF CONTENTS.
+
+     =How to Live the Efficient Life.=--Man a Production of
+     Law--Determining Factors in Health and Power--The Most Wholesome
+     Diet--Practical Exercises for Efficiency--Influence of Thought
+     Habits.
+
+     =Mental Habits and Health.=--All is Mind--Seen in Animals--Formative
+     Desire in the Jungle--Mind the Great Creator--Mind the One Cause of
+     Disease--Faulty Mental Habits.
+
+     =The Conquest of Worry.=--Effects Upon Digestion--Anarchy of the
+     Mind--A Curable Disorder.
+
+     =Secret of Mental Supremacy.=--Practical Methods--The Key
+     Note--Mental Power a Habit.
+
+     =The Nobler Conquest.=--Life a Struggle--Who Are the Survivors?--The
+     Art of Conquest--The Struggle with the World--Effects of
+     Opposition.
+
+     =Firmness One Secret of Power.=--Without Firmness no Real Power--How
+     it Grows with Exercise--Gaining the Habit of Firmness.
+
+     =Self-Effacement and Personal Power.=--Growing Older in Wisdom--The
+     Fallacy of Identity--Self-Preservation the First Law.
+
+     =The Power of Calmness.=--The Nervous System--Effects of Control.
+
+     =How to Be an Efficient Worker.=--How to Work--Making Drudgery a Work
+     of Art.
+
+     =The Attainment of Personal Power.=--An Achievement--Know
+     Yourself--Learning from Others.
+
+     =The Secret of Personal Magnetism.=--What is Personal
+     Magnetism?--Effects of the Lack of It--How to Gain It.
+
+     =The Prime Secret of Health.=--What is Essential?--What to Do--How to
+     Do It.
+
+     =How to Increase Vitality.=--The Mark of the Master--What Is
+     Vitality?--Possibility of Increase--Spending Vitality.
+
+     =The Attainment of Physical Endurance.=--Essential to Success--The
+     Secret of Endurance--Working Easily--Economizing
+     Strength--Exercises for Promoting Endurance.
+
+     =The Attainment of Success.=--The Secret of Success--What to Do to
+     Acquire It.
+
+     =The Way to Happiness.=--A Royal Road to Happiness--The Secret of
+     Happiness.
+
+     =How to Live Long in the Land.=--Characteristics--Essentials--Bodily
+     Peculiarities.
+
+     =The Gospel of Rest.=--All Need It--Few get It--The Secret of
+     Rest--Its Effects.
+
+     =Sleeping as a Fine Art.=--Causes of Sleeplessness--The Mind. How to
+     Control It.
+
+     =Common Sense Feeding.=--What is Proper Feeding?--Many
+     Theories--Mental Conditions--The Kind of Food.
+
+     =Grace and How to Get It.=--What is Grace--Hindrances to
+     Grace--Exercises for Grace.
+
+     =Style and How to Have It.=--The Secret of Style--Carriage of the
+     Body--Exercises for Stylishness.
+
+     =How to Have a Fine Complexion.=--What Effects the Complexion?--The
+     Secret of a Good Complexion--Effects of Food.
+
+     =The Secret of a Beautiful Voice.=--What the Voice Is--Easily
+     Acquired.
+
+     =How to Cure Yourself When Sick.=--It is Easy--What is
+     Disease?--Nature's Efforts--Best Remedies.
+
+One of the most practical and helpful works published on personal
+improvement and the acquiring of physical and mental vigor; a key to
+efficient manhood and womanhood and a long, happy and helpful life. All
+who are striving for success should read it.
+
+Artistically bound in Ornithoid covers. Price 50c. An extra edition is
+issued on heavy paper, bound in fine cloth. Price $1.00.
+
+
+
+
+WOMANLY BEAUTY
+
+_In Form and Features._
+
+Containing specially written chapters from well-known authorities on the
+cultivation of personal beauty in women, as based upon Health-Culture;
+fully illustrated. Edited by Albert Turner. Bound in extra cloth, price;
+$1.00.
+
+This is the best and most comprehensive work ever published on Beauty
+Culture, covering the entire subject by specialists in each department,
+thus giving the work a greatly increased value. It is profusely and
+beautifully illustrated; a handsome volume. Some idea of the scope of
+this may be seen from the
+
+
+TABLE OF CONTENTS.
+
+=Introduction.= By ELLA VAN POOLE.
+
+=Womanly Beauty: Its Requirements.= By Dr. JACQUES.
+
+=Why It Lasts or Fades.= By Dr. C. H. STRATZ.
+
+=Temperamental Types.= By SARAH C. TURNER.
+
+=Breathing and Beauty.= By Dr. W. R. C. LATSON.
+
+=Curative Breathing.= By MADAME DONNA MADIXXA.
+
+=Sleep; Its Effect on Beauty.= By ELLA VAN POOLE.
+
+=The Influence of Thought Upon Beauty.= By Dr. W. R. C. LATSON.
+
+=Health and Beauty.= By Dr. CHAS. H. SHEPARD.
+
+=The Home A Gymnasium.= By MRS. O. V. SESSIONS.
+
+=Facial Massage.= By ELLA VAN POOLE.
+
+=The Hair; Its Care and Culture.= By ALBERT TURNER.
+
+=Care of the Hands and Feet.= By STELLA STUART.
+
+=Exercising for Grace and Poise.= ILLUSTRATED.
+
+=A Good Form, and How to Secure It.= From HEALTH-CULTURE.
+
+=How to Have a Good Complexion.= By SUSANNA W. DODDS M. D.
+
+=Bust Development; How to Secure It.=
+
+=Exercise: Who Needs It; How to Take It.= EDWARD B. WARMAN.
+
+=Perfumes and Health.= By FELIX L. OSWALD, M. D.
+
+=The Voice as an Element of Beauty.= By Dr. LATSON.
+
+=How to be Beautiful.= By RACHEL SWAIN, M. D.
+
+=The Ugly Duckling.= A Story. By ELSIE CARMICHAEL.
+
+=Dress and Beauty.= By ELLA VAN POOLE.
+
+=Some Secrets About a Beautiful Neck.= By ELEANOR WAINWRIGHT.
+
+=Hints in Beauty Culture.= COMPILED BY THE EDITOR.
+
+It is an encyclopedia on the subject, covering every phase of the
+question in a practical way, and should be in the hands of every woman
+who would preserve her health and personal appearance and her influence.
+Agents wanted for the introduction and sale of this great work. Sent
+prepaid on receipt of price, $1.00. Address
+
+
+
+
+Publications of the Health-Culture Co.,
+45 Ascension St., Passaic, N.J.
+
+=Health-Culture.=
+
+     The largest and best illustrated monthly magazine published on the
+     preservation and restoration of health, bodily development and
+     physical culture for men, women and children. $1.00 a year; 10c. a
+     number.
+
+=The Enlightened Life.=
+
+     And How to Live It. By Dr. Latson; 365 pages, with portrait of the
+     author. Cloth, $1.00.
+
+This contains the leading editorials from Health-Culture, many of them
+revised and enlarged.
+
+=Common Disorders.=
+
+     With rational Methods of Treatment. Including Diet, Exercise,
+     Baths, Massotherapy, etc. By Latson. 340 pages, 200 illustrations.
+     $1.00.
+
+=The Attainment of Efficiency.=
+
+     Rational Methods of Developing Health and Personal Power. By Dr.
+     Latson. Paper, 50c.; cloth, $1.00.
+
+=The Food Value of Meat.=
+
+     Flesh Food Not Essential to Physical or Mental Vigor. By Dr.
+     Latson. Illustrated. Paper, 25c.
+
+=Walking for Exercise and Recreation.=
+
+     By Dr. Latson. 15c.
+
+=Dr. Latson's Health Chart.=
+
+     Presenting in an Attractive and Comprehensive Form a Complete
+     System of Physical Culture Exercises, fully Illustrated with Poses
+     From Life, with Special Directions for Securing Symmetrical
+     Development, for Building up the Thin Body, for Reducing Obesity,
+     and for the Increase of General Vitality. 18×25 inches, printed on
+     fine paper, bound with metal, with rings to hang on the wall. 50c.
+
+=Uncooked Food.=
+
+     And How to Live on Them. With Recipes for Wholesome Preparation,
+     Proper Combinations and Menus, with the Reason Uncooked Food Is
+     Best for the Promotion of Health, Strength and Vitality. By Mr. and
+     Mrs. Eugene Christian. Cloth, $1.00.
+
+=The New Internal Bath.=
+
+     An Improved Method of Flushing the Colon or Administering an Enema.
+     For the relief of Acute and Chronic Diseases. By Laura M. Wright,
+     M. D. Illustrated. 25c.
+
+=Womanly Beauty.=
+
+     Of Form and Feature. The Cultivation and Preservation of Personal
+     Beauty Based upon Health and Hygiene. By Twenty Well-known
+     Physicians and Specialists. With 80 half-tone and other
+     Illustrations. Edited by Albert Turner. 300 pages, cloth and gold.
+     Price, $1.00.
+
+In this volume the Editor has brought together the teachings of those
+who have made a study of special features of the subject, and the result
+is a work that is unique and practical, not filled with a medley of
+receipts and formulas, so often found in books on beauty.
+
+=Manhood Wrecked and Rescued.=
+
+     How Strength and Vigor Is Lost and How it may be Restored by
+     Self-Treatment. A Series of Chapters to Men on Social Purity and
+     Right Living. By Rev. W. J. Hunter, Ph. D., D. D. Cloth $1.00.
+
+It contains the following chapters: The Wreck--An Ancient Wreck--A
+Modern Wreck--A Youthful Wreck--A Wreck Escaped--The Rescue Begun--The
+Rescue Continued--The Rescue Completed.
+
+=Illustrated Hints upon Health and Strength for Busy People.=
+
+     Text and Illustrations by Adrian Peter Schimdt, Professor of Higher
+     Physical Culture. Price $1.00.
+
+The best System of Physical Culture published.
+
+=Courtship Under Contract.=
+
+     The Science of Selection. A Tale of Woman's Emancipation. By J. H.
+     L. Eager 440 pages, with portrait of the author. Price, $1.20 net.
+     By mail, $1.30.
+
+A novel with a purpose, higher than that of any other ever published,
+not excepting even "Uncle Tom's Cabin," as it aims to secure more of
+happiness in Marriage and the doing away with the divorce evil. The
+author presents, in the form of a clean, wholesome love story, some new
+ideas on the subject of Love, Courtship, Marriage and Eugenics.
+
+=Human Nature Explained.=
+
+     A new Illustrated Treatise on Human Science for the People. By
+     Prof. N. N. Riddell. Illustrated. 400 pages. Extra cloth binding,
+     $1.00.
+
+Men and women differ in character as they do in looks and temperament;
+no two are just alike. If you would know these "Signs of Character,"
+read "Human Nature Explained," and you can read men as an open book. It
+gives the most complete system of reading character ever published.
+
+=Human Nature Indexed.=
+
+     A Descriptive Chart for use of Phrenologists. By N. N. Riddle. 25c.
+
+=What Shall We Eat?=
+
+    The Food Question, from the Standpoint of Health, Strength and
+    Economy. Containing Numerous Tables Showing the Constituent Elements
+    of over Three Hundred Food Products and Their Relations, Cost and
+    Nutritious Values, Time of Digestion, etc., Indicating Best Foods
+    for all Classes and Conditions. By Alfred Andrews. Price,
+    leatherette, 50c.; cloth binding. 75c.
+
+=The New Method.=
+
+    In Health and Disease. By W. E. Forest, B.S., M.D., Fellow of N. Y.
+    Academy of Medicine. Sixteenth Edition. Revised and enlarged by
+    Albert Turner, Publisher of Health-Culture. 350 pp., clo. binding,
+    $1.
+
+It makes the way from weakness to strength so plain that only those who
+are past recovery (the very few) need to be sick, and the well who will
+follow its teachings cannot be sick, saving the need of calling a
+physician and all expenses for medicine.
+
+=Massotherapy.=
+
+    Or the Use of Massage Rollers and Muscle Beaters in Indigestion,
+    Constipation, Liver Trouble, Paralysis, Neuralgia and Other
+    Functional Diseases. By W. E. Forest, M. D. 25c.
+
+=Constipation.=
+
+    Its Causes and Proper Treatment Without the Use of Drugs. By W. E.
+    Forest, M. D. The only rational method of cure. 10c.
+
+=Hygienic Cookery.=
+
+    Or Health in the Household. By Susanna W. Dodds, M. D. $2.00.
+
+It is unquestionably the best work ever written on the healthful
+preparation of food, and should be in the hands of every housekeeper who
+wishes to prepare food healthfully and palatably.
+
+=The Diet Question.=
+
+    Giving Reasons Why--Rules of Diet. By Dr. Dodds. 25c.
+
+=The Liver and Kidneys.=
+
+    With a Chapter on Malaria. Part I. The Liver and Its Functions,
+    Diseases and Treatment. Part II. The Kidneys, Their Healthy Action
+    and How to Secure It. Part III. Malarial Fever, Rational Treatment
+    by Hygienic Methods. By Dr. Dodds. 25c.
+
+=Race Culture.=
+
+    The Improvement of the Race through Mother and Child. By Susanna W.
+    Dodds, M. D. Nearly 500 pages, $1.50.
+
+Dr. Dodds' experience as a physician, teacher and lecturer has given her
+the preparation needed for the writing of this book. It is certainly
+safe to say that every woman, especially the mothers of young children
+and prospective mothers, should read it. No other work covers so
+completely the subject of health for women and children as in "Race
+Culture."
+
+=Scientific Living.=
+
+    For Prolonging the Term of Human Life. The New Domestic Science,
+    Cooking to Simplify Living and Retaining the Life Elements in Food.
+    By Laura Nettleton Brown. $1.00.
+
+This work presents new views on the health question, especially as
+related to food. It treats of the life in food, showing that in the
+preparation of food by the usual methods the life-giving vitality is
+destroyed; that is, the organic elements become inorganic. The reason is
+clearly stated and recipes and directions for cooking, with menus for a
+balanced dietary, are given.
+
+=Cooking for Health.=
+
+    Or Plain Cookery, With Health Hints. By Rachel Swain, M. D. $1.00.
+
+This book is the outcome of progress in the kitchen, and provides for
+the preparation of food with direct reference to health. It is not an
+invalids' Cook Book, but for all who believe in eating for strength, and
+the use of the best foods at all times.
+
+=The No-Breakfast Plan and Fasting Cure.=
+
+    By Edward Hooker Dewey, M. D. Cloth, $1.00.
+
+Presents his theories in a clear, concise, practical way, together with
+specific and definite instructions for the carrying out of this method
+of living and treatment.
+
+=Experiences of the No-Breakfast Plan and Fasting Cure.=
+
+    A letter in answer to the many questions asking for special details
+    as to methods and result. By Dr. Dewey, 50c.
+
+=Chronic Alcoholism:=
+
+    Its Radical Cure. A new method of treatment for those afflicted with
+    the alcohol habit, without the use of drugs. By Dr. Dewey. 50c.
+
+=Health in the Home.=
+
+    A Practical Work on the Promotion and Preservation of Health, with
+    Illustrated Prescriptions of Swedish Gymnastic Exercises for Home
+    and Club Practice. By E. Marguerite Lindley. $1.00.
+
+Unquestionably the best and most important work ever published for the
+promotion of the health of women and children.
+
+=The Temperaments;=
+
+    Or Varieties of Physical Constitution in Man in Their Relations to
+    Mental Character and the Practical Affairs of Life, etc. By D. H.
+    Jacques, M. D. Nearly 150 Illustrations. $1.50.
+
+The only work published on this important and interesting subject. The
+author made it the special subject of study and was thoroughly familiar
+with all temperamental questions.
+
+=The Avoidable Causes of Disease;=
+
+    Insanity and Deformity, Together with Marriage and Its Violations.
+    By John Ellis, M. D. New Edition, Revised and Enlarged by the
+    Author, with the Collaboration of Dr. Sarah M. Ellis. $1.00.
+
+This book should be in every library, and if read and its teachings
+followed nearly all sickness and disease would be avoided with the
+accompanying suffering and expense--one of the most valuable works ever
+published.
+
+=Facial Diagnosis.=
+
+    Indications of Disease as shown in the Face. By Dr. Louis Kuhne.
+    Illustrated. $1.00.
+
+
+
+
+SCIENTIFIC LIVING
+
+=For Prolonging term of Human Life=
+
+The New Domestic Science, Cooking to Simplify Living and Retaining the
+Life Elements in Food.
+
+By LAURA NETTLETON BROWN.
+
+A great truth is emphasized in this book, namely, that in the ordinary
+processes of cooking the organic elements become inorganic and food
+values are destroyed. This dietetic idea is most important, and it is
+claimed by the author that when generally known and made practical it
+will restore the racial vigor as nothing else can, free woman from the
+slavery of the cook stove and become a large factor in the solution of
+the servant problem.
+
+The author does more than inform; she arouses and inspires; she also
+enters into the practical demonstration of the new way; food tables,
+recipes and menus are numerous and enlightening and will prove
+exceedingly helpful not only to busy housekeepers, but also to all
+persons who desire to get the greatest benefit and fullest enjoyment
+from the daily meals.
+
+She refrains from urging the exclusive use of uncooked foods, but shows
+what kind of cooking can be made useful. A most interesting and
+practical feature of this work is the clear and discriminating
+instructions given for the application of heat in preparing food. From
+the author's point of view it becomes evident that the present mode of
+preparing food is not only unnecessarily laborious, but that it involves
+great waste of the raw material and puts a severe tax upon the digestive
+organs of the consumer.
+
+The best thing about the new way to many minds, however, will be that it
+greatly enhances the appetizing qualities of the viands. It treats of
+the chemistry of food in a way that is easily understood and made
+practical. The concluding chapter of the book deals with "Associate
+Influences," and gives sound advice upon other factors than diet.
+
+The volume is thoroughly sensible and enlightening; original without
+being cranky; radical without being faddish;
+withal, practical plain and entirely helpful. No one who is interested
+in the all-important question of scientific living can afford to be
+without this book. It will be found of interest to teachers and students
+of domestic economy. It is very carefully and thoroughly indexed, adding
+to its usefulness.
+
+Printed on fine paper. Handsomely bound in extra cloth. $1.00 by mail on
+receipt of price. If not entirely satisfactory, money will be returned.
+Address
+
+
+
+
+The New Internal Bath
+
+
+The benefits and great importance of properly flushing the colon is now
+fully recognized and it has led to a large and increasing demand for
+syringes used for this purpose. The appliances in general use have one
+very serious fault, the water is discharged into the lower part of the
+rectum, which is distended, and thus produces an irritation which often
+proves injurious, causing and aggravating piles and other rectal
+troubles. It in frequently a cause of constipation and creates a
+necessity for continuing the use of enemas indefinitely.
+
+Dr. Wright's New Colon Syringe
+
+Consists of a strong, well made, four quart rubber bag or reservoir with
+two long SOFT RUBBER FLEXIBLE TUBES, by the use of which the water is
+easily carried past the rectum and into the sigmoid flexure, and by the
+use of the longest tube may be carried up to the transverse colon. The
+water is then discharged where it needed and the cleansing is made much
+more perfect than it can be in any other way. The tubing and the outlets
+are extra large, securing a rapid discharge of the water, which reduces
+the time required to less than one-half that usually taken, which is a
+very great advantage over other syringes. This new syringe will prove a
+most important help in the taking of "Internal Baths" in the "New
+Method" treatment as recommended by Dr. Forest and others, and will
+prove curative in many cases when all others fail.
+
+Dr. Wright's manual on the taking of the "Internal Bath," containing
+full directions for its use in Constipation, Diarrhoea, Dyspepsia,
+Biliousness, Sick Headache, Kidney Troubles, Convulsions, Jaundice,
+Rheumatism, Colds, Influenza, La Grippe, Diseases of Women, Worms and
+Constipation in Children and other diseases, price 25c., is given free
+with each syringe.
+
+Carefully packed in a fine polished wooden case, will be sent prepaid to
+any address on receipt of price, $5.00, with a copy of Dr. Forest's
+great work, "The New Method," the very best work on Health and Disease
+published. (Price, $1.00), both for $5.50.
+
+An Infants' Flexible Rubber Tube will be sent for 75c. extra; New
+improved Vaginal Irrigator, $1.00; two Hard Rubber Rectal Tubes if
+desired, 25c extra. Agents wanted to introduce and sell this.
+
+
+
+
+Health Culture Appliances
+
+
+=DR. WRIGHT'S COLON SYRINGE=, for taking the New Internal Bath.
+
+This consists of a one-gallon reservoir, one each, long and short
+flexible rubber colon tube, one box of antiseptic powder, and Dr.
+Wright's Manual of the New Internal Bath, all packed in a polished
+wooden case. Price, prepaid, $5.00.
+
+=THE PRIMO LADIES' SYRINGE=. Price, $2.00. The only properly constructed
+Vaginal Syringe made.
+
+Every woman should have a good syringe for use in emergencies and for
+purposes of cleanliness, which is essential to health, comfort and
+pleasure.
+
+All women, married or single, should have a Primo. With each is sent
+full directions for use in all emergencies.
+
+=DR. FOREST'S MASSAGE ROLLERS.=
+
+These rollers are coming into general use wherever massage is needed and
+are a cure for many of the functional disorders as Dyspepsia,
+Constipation, Biliousness, Neuralgia, Rheumatism, Sleeplessness,
+Obesity, and wherever there is a lack of a good circulation of the
+blood; and the developers and facial rollers are used successfully for
+building up the form and the prevention of wrinkles and age in the face.
+The rollers consist of wheels about 1-1/2 inches in diameter: around the
+centre is a band or buffer of elastic rubber.
+
+=No. 1, Body Roller, 6 Wheels, $2.=--The best size for use over body, and
+especially for indigestion, constipation, rheumatism, etc.
+
+=No. 2, Body Roller, 4 Wheels, $1.50.=--Smaller and lighter than No. 1,
+for small women it is best in size for use over the stomach and bowels,
+the limbs and for cold feet.
+
+=No. 3, Scalp Roller, $1.50.=--Made in fine woods, and for use over the
+scalp, for the preservation of the hair.
+
+=No. 4, Bust Developer, $2.50.=--The best developer made. By following the
+plain, physiological directions given, most satisfactory results can be
+obtained.
+
+=No. 5, Abdominal Roller, 12 Wheels, $4.=--For the use of men to reduce
+the size of the abdomen and over the back.
+
+=No. 6, Facial Roller, $2.50.=--Made in ebony; very fine for use over the
+face and neck, for preventing and removing wrinkles and restoring its
+contour and form.
+
+=No. 7, Facial Roller, $1.50.=--Like No. 6. Made in white maple. In other
+respects the same.
+
+=No. 8, Abdominal Boiler, 8 Wheels, $3.50.=--This is the same as No. 5,
+except with the less number of wheels. Is made for the use of women, for
+reducing hip and abdominal measure.
+
+=No. 1 Massage Vibrator, 24 Balls, price $2.00.
+
+No. 2 Massage Vibrator, 12 Balls, price $1.25.=
+
+Dr. Forest's Manual of Massotherapy, containing nearly 100 pages, giving
+full directions for use, sent with each of the above.
+
+=TURKISH BATH CABINETS.=
+
+No. 1, a Double Walled Cabinet, the best made, with new and improved
+heater and manual giving full instructions for using the Cabinet for the
+Cure of Colds, Catarrh, Rheumatism, LaGrippe, Neuralgia, Kidney Trouble,
+Lumbago, Malaria, and many other disorders. Price $12.50.
+
+No. 2 Cabinet Single Walled, with heater and instructions as above.
+Price $7.50.
+
+=DR. FOREST'S HEALTH CULTURE VASELINE SPRAY= and Bottle of Catarrh Remedy.
+Price, $2.00.
+
+=THE WILHIDE EXHALER.= Price $1.00.
+
+Special descriptive circulars of any of the above sent on application.
+
+
+
+
+Uncooked Foods And How to Use Them.
+
+
+With recipes for wholesome preparation, proper combinations and menus,
+with the reason why it is better for the promotion of health, strength
+and vitality to use uncooked than cooked foods, by Mr. and Mrs. Eugene
+Christian, with an Introduction by W. R. C. Latson, M. D.
+
+It will meet a widespread want filled by no other work that has ever
+been published, and will do very much to solve the question of how to
+live for health, strength, and happiness.
+
+It will simplify methods of living--help to solve the servant question
+and financial problems, as well as point the way for many to perfect
+health. The following chapter headings show something of the scope and
+value of this.
+
+CONTENTS.
+
+PART FIRST--
+
+Why This Book Was Written,
+Introduction,
+The Emancipation of Women,
+The Functions of Foods,
+Food Products,
+Selection of Foods,
+Raw Foods,
+Preparation of Foods,
+Preparation of Uncooked Wood,
+Effects of Cooking Food,
+Tables Giving Nutritive Values, etc.
+Food Combinations,
+Condiments,
+Bread--Fermentation,
+Economy and Simplicity,
+As a Remedy.
+
+PART SECOND--
+
+How to Begin the Use of Uncooked Foods.
+   Recipes for--
+Soups,
+Salads (35 kinds),
+Eggs, Meat and Vegetables,
+Cereals,
+Bread, Crackers and Cakes,
+Nuts,
+Fruits and Fruit Dishes,
+Evaporated Fruits,
+Desserts,
+Jellies and Ices,
+Drinks,
+Menus,
+Miscellaneous.
+
+It is the most important work on the food question ever published. Bound
+in cloth. Price, $1.00; with a year's subscription to Health-Culture,
+$1.50.
+
+
+
+
+COMMON DISORDERS
+
+Including Diet, Exercise, Baths, Exercise, Massotherapy, Etc.
+
+BY W. R. C. LATSON. M. D.
+
+
+This is a practical handbook and guide for the home treatment of the
+sick without the use of drugs, with suggestions for the avoidance of
+disease and the retaining of health and strength. A book for those who
+would get well and keep well.
+
+CONTENTS.
+
+Introduction.--What the Body Is. Cell
+Life and Its Construction. Circulation
+of the Blood and What
+It Is. What Exercise Does.
+
+Massage. Principles and Practice.
+How It Acts as a Remedy.
+
+Massotherapy. Showing How It Is
+Applied.
+
+Special Exercises. Including Those for
+Development and Remedial
+Work.
+
+Tissue Building. Special Diet, with
+Menus.
+
+Obesity. Its Cause and Treatment
+Instructions for General Reduction.
+
+Indigestion. Causes of Dyspepsia.
+What to Do to Secure Good
+Digestion.
+
+Constipation. Its Causes. Treatment
+by Hygienic Measures.
+
+Rheumatism. Muscular and Articular.
+Treatment.
+
+Gout. Causes. Symptoms. General
+and Local Treatment.
+
+Neuralgia. Causes and Symptoms.
+The Only Rational Treatment.
+
+Sprains and Synovitis. Symptoms.
+Treatment.
+
+Varicose Veins and Swollen Glands.
+The Cause and Treatment.
+
+Baldness. Treatment for Restoring
+the Hair.
+
+Lung Disorders. How to Improve
+Breathing. The Prevention and
+Treatment of Consumption.
+
+Round Shoulders and Protruding Collar
+Bones. How to Overcome Them,
+with Special Exercises.
+
+How to Strengthen the Back. The
+Cause of Spinal Weakness.
+
+How to Strengthen the Trunk. The
+Importance of Strong Bodily
+Muscles.
+
+A Chair as a Gymnasium. How to
+Use a Bedroom Chair as a
+Complete Gymnasium Apparatus.
+
+The Hygiene of the Skin. Nerves of
+the Skin. Sun Baths.
+
+Modern Nervousness. The Best Treatment.
+
+Smallpox. Its Nature. Prevention.
+Treatment of Smallpox.
+
+Sunstroke. Causation and Treatment.
+How to Avoid It. What to Do
+When Prostrated.
+
+In this work the author sets forth the methods he has pursued and found
+be practical and successful. Over 300 pages and 200 Illustrations. Price
+$1.00.
+
+
+
+
+RACE CULTURE
+
+THE IMPROVEMENT OF THE RACE THROUGH MOTHER AND CHILD. By Susanna W.
+Dodds, M. D.
+
+A large 12mo. volume bound in extra cloth, price, $1.50
+
+
+The time has come when parents must consider the responsibilities that
+rest upon them in relation to their children and make a study of
+Eugenics. This cannot be avoided or shirked and especially should
+prospective mothers study the subject in all its bearing, and know what
+you should do and what you should not do to insure the best possible for
+your unborn child. What conditions will promote the best for health, and
+afford the highest degree of intellectual and moral development. What
+limit you shall place upon the number of children. Race Suicide is not
+so serious a question as Race Culture, which may be easily attained by
+giving proper attention to the subject.
+
+The author of "RACE CULTURE" has made a most careful study of the whole
+subject, starting from the foundation, taking up pre-natal culture in
+all its bearings, including the marriage relations and the father's
+responsibilities. Considering the health and the well-being of the
+prospective mother and her diseases. How childbearing may be made easy,
+the first care of and the feeding of the babe, all the diseases of
+infancy and childhood and their treatment without the use of drugs.
+
+The avoidable causes of disease in children and adults are fully
+considered and a voluminous appendix treats of the use of water,
+massage, exercise, food and drinks, and how to prepare them as remedial
+agencies.
+
+It is safe to say that no greater or more important work on this subject
+has ever been written.
+
+Every woman and especially every prospective mother should read it. Its
+cost is as nothing compared to its value. Price, $1.50 by mail.
+
+
+
+
+The Food Value of Meat
+
+Flesh Food Not Essential to Mental or Physical Vigor.
+
+By W. R. C. LATSON, M. D.,
+
+
+The most valuable work on Practical Dietetics that has been published.
+The Food Question is considered in its relation to health, strength and
+long life. Some idea of the scope may be seen from the following
+
+
+CONTENTS
+
+INTRODUCTION. Importance of the Subject. Influence of Foods on the
+Health and Morality of the Community. The Most Important Question of
+Dietetics. Classes of Foods. Description of Proteids. The Starches.
+Conversion of Starches into Sugars. Fruit Sugar. The Fats. Salts. Effect
+of Cooking Upon Foods.
+
+DIGESTION. Definition of the Process. Saliva. The Ptyalin. Effect of
+Eating Sugar with Starchy Foods. Gastric Digestion. The Stomach; The
+Gastric Juice; Peptones; Digestion In the Intestines; Importance of
+Digestion; Tabular Statement of the Digestive Process.
+
+COMPOSITION OF FOODS. The Four Elements of Food; Proper Proportion of
+Each Element; Selection of Balanced Foods; Table of Food Analyses; Value
+of Cooked Vegetables; The Reason Why Many Vegetarians Fail; Fresh
+Fruits; Pure Water; The Grains; The Legumes; Nuts.
+
+FOOD VALUES OF FLESH MEATS. The Question at Issue; Biological Data, What
+They Indicate; The Intestinal Tract; The Food Value of Meat; Poisons;
+Disease Infection; The Strongest Argument Against the Use of Flesh Meat;
+Vigorous Vegetarians; Intellectual Vegetarians; Vegetarianism and Vigor.
+
+COMBINATIONS OF FOODS. Principles; Cooked and Uncooked Foods; Model
+Menus; Breakfast; Luncheon; Dinner; Advantages of Vegetable Foods.
+
+Price by Mail, in Paper. 25c, Cloth Binding, 50c.
+
+
+
+
+COMMON DISORDERS
+
+Causes, Symptoms, and Hygienic Treatment, by the use of Water,
+Massotherapy, and other Rational Methods.
+
+By W. R. LATSON, M. D.
+
+Among the diseases considered may be mentioned Indigestion,
+Constipation, Rheumatism, Neuralgia, Lung Troubles, Gout, Nervousness
+and other minor complaints. The work contains nearly 300 pages,
+profusely illustrated. Bound in Cloth. Price, $1.00. Sent by mail on
+receipt of price.
+
+
+
+
+The Up-to-date Woman
+
+needs to know something more than simply How to Cook and follow recipes
+brought to her attention in Cook Books
+
+
+SHE SHOULD KNOW
+
+What are the Best Foods for her family.
+What Foods will keep all Well and Strong.
+What is best for the Children.
+What do the Men Need.
+What Foods are Economical and Nutritious.
+What are best Food Combinations.
+How often is Meat Necessary.
+What are the Best Meat Substitutes.
+What is the Food Value of Fish.
+What is the Food Value of Milk.
+What is the Food Value of Nuts.
+Are Beans Nutritious and Healthful.
+Is Nut Butter better than Cow Butter.
+Are Tea and Coffee Injurious.
+Which Food Digests Quickly and which Slowly.
+How to Get the Most Food Value for the Least Money.
+
+All these and many other questions are answered in
+
+Prof. Andrews Great Book
+
+
+
+
+What Shall We Eat?
+
+The Food Question from the standpoint of Health, Strength and Economy.
+Indicating Best Foods for all Classes and Conditions.
+
+
+This work covers every phase of the food question in a practical way.
+
+Shows how food is digested and gives the constituent elements of all
+food products, their cost, food values, time of digestion, etc.,
+Comparative value of beef, mutton, pork, eggs, fish, fowl, oysters, the
+grains, breads, peas, beans, milk, butter, cheese, sugar, beer, fruits,
+nuts, etc., which make flesh, bone, nerve; which gives most for least
+money. 25 tables showing results of nearly 1500 food analyses. Price in
+leatherette binding, 50 cents, cloth 75 cents, postpaid.
+
+If not satisfied money promptly returned. Every man should order this
+for his wife, or some other woman. Send stamps.
+
+
+
+
+The Enlightened Life and How to Live it
+
+By W. R. C. LATSON, M. D.
+
+Author of "Common Disorders," "The Attainment of Efficiency," "Food
+Value of Meat," Etc.
+
+This work contains a collection of Dr. Latson's strong editorials that
+have appeared in Health-Culture, carefully revised and enlarged, with
+other matter. The great interest that has been manifested in these
+leaders will insure a demand for this work. The scope will be seen from
+the following chapter headings:
+
+Introduction--The Ultimate Ideal--The Mind and Its Body--What Shall a
+Man Take in Exchange for His Soul?--Health as an Asset--The Waste of
+Life--Health as a Factor in Business Success--The Causation of
+Disease--Are Weakness and Disease Increasing?--The Detection of
+Disease--The Prevention of Disease--Heredity and Disease--Disease: Its
+Nature and Conquest--Methods of Healing--Drug Medication in the
+Treatment of Disease--Religion and Medicine--Worry the Epidemic of the
+Day--Race Suicide--"Race Suicide," Pro and Con--Simplified Living--The
+Death-Dealing Detail--The Slaughter of the Innocents--Crimes Against
+Children--Sleep and Rest--Mental and Physical Effects of Music--The
+Common Sense of Foods and Feeding--The Mission of Pain--Drugs--The
+Surgical Operation Frenzy--Vaccination; Blessing or Curse?--Free Water
+Drinking as a Hygienic Measure--Evil Effects of Alcohol--The Pinnacles
+of Absurdity.
+
+Published in large, clear type, handsomely bound in cloth. Price, sent
+prepaid, $1.00.
+
+
+
+
+The Health Culture Magazine
+
+ELMER LEE., A. M., M. D., EDITOR
+
+PRINCIPLES AND OBJECTS
+
+Health Culture seeks the advancement of humanity by declaring the
+obvious teachings of nature.
+
+Health Culture aims to educate the people out of superstition,
+misunderstanding and fear arising from the imperfect interpretation of
+natural principles.
+
+Health Culture recognizes that health and comfort, happiness and long
+life are desirable and attainable by the faithful observance of hygiene.
+That neglect and abuse of natural and simple living inevitably leads to
+weakness, degeneracy, disease and death.
+
+Health Culture from the scientific sense as well as on grounds of
+sentiment opposes the taking of life needless to obtain food for man.
+
+Health Culture holds that food products of the vegetable kingdom are
+ample and favorable for a safe, complete and full development of the
+kingdom of man.
+
+Health Culture opposes as needless and wasteful of life those research
+activities known as vivisection, also as contrary to human interest the
+use of drugs, serums, vaccines and chemicals as medicines or preventives
+of disease by legal compulsion.
+
+Health Culture is an illustrated Monthly, Standard Magazine size; $1.00
+a year, 15 cents a No., Canadian subscriptions $1.25, Foreign $1.50.
+
+=Address, The Health Culture Co., Passaic, N. J.=
+
+
+
+
+
+
+End of the Project Gutenberg EBook of No Animal Food, by Rupert H. Wheldon
+
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+
+The Project Gutenberg EBook of No Animal Food, by Rupert H. Wheldon
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  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: No Animal Food
+       and Nutrition and Diet with Vegetable Recipes
+
+Author: Rupert H. Wheldon
+
+Release Date: October 2, 2007 [EBook #22829]
+
+Language: English
+
+Character set encoding: ISO-8859-1
+
+*** START OF THIS PROJECT GUTENBERG EBOOK NO ANIMAL FOOD ***
+
+
+
+
+Produced by Feòrag NicBhrìde, Janet Blenkinship and the
+Online Distributed Proofreading Team at http://www.pgdp.net
+
+
+
+
+
+
+</pre>
+
+
+
+
+<p><span class='pagenum'><a name="Page_1" id="Page_1">[Pg 1]</a></span></p>
+
+
+
+
+
+
+<h1>NO ANIMAL FOOD</h1>
+
+<h3>AND</h3>
+
+<h2>NUTRITION AND DIET</h2>
+
+<h3>WITH</h3>
+
+<h2>VEGETABLE RECIPES</h2>
+
+
+
+<h4>BY</h4>
+
+<h2>RUPERT H. WHELDON</h2>
+
+
+
+<p class="center">HEALTH CULTURE CO.<br /><br />
+NEW YORK&mdash;PASSAIC, N. J.
+<span class='pagenum'><a name="Page_2" id="Page_2">[Pg 2]</a></span><br /><span class='pagenum'><a name="Page_3" id="Page_3">[Pg 3]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="PREFACE" id="PREFACE"></a>PREFACE</h2>
+
+
+<p>The title of this book is not ambiguous, but as it relates to a subject
+rarely thought about by the generality of people, it may save some
+misapprehension if at once it is plainly stated that the following pages
+are in vindication of a dietary consisting wholly of products of the
+vegetable kingdom, and which therefore excludes not only flesh, fish,
+and fowl, but milk and eggs and products manufactured therefrom.</p>
+
+<p class="author">
+<span class="smcap">The Author.</span><br />
+</p>
+
+
+<p>This work is reprinted from the English edition with changes better
+adapting it to the American reader.</p>
+
+<p class="author">
+<span class="smcap">The Publishers.</span><br />
+<span class='pagenum'><a name="Page_4" id="Page_4">[Pg 4]</a></span><br /><span class='pagenum'><a name="Page_5" id="Page_5">[Pg 5]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="MANS_FOOD" id="MANS_FOOD"></a>MAN'S FOOD</h2>
+
+
+<p>Health and happiness are within reach of those who provide themselves
+with good food, clean water, fresh air, and exercise.</p>
+
+<p>A ceaseless and relentless hand is laid on almost every animal to
+provide food for human beings.</p>
+
+<p>Nothing that lives or grows is missed by man in his search for food to
+satisfy his appetite.</p>
+
+<p>Natural appetite is satisfied with vegetable food, the basis for highest
+and best health and development.</p>
+
+<p>History of primitive man we know, but the possibilities of perfected and
+complete man are not yet attained.</p>
+
+<p>Adequate and pleasant food comes to us from the soil direct, favorable
+for health, and a preventive against disease.</p>
+
+<p>Plant food is man's natural diet; ample, suitable, and available;
+obtainable with least labor and expense, and in pleasing form and
+variety.</p>
+
+<p>Animal food will be useful in emergency, also at other times; still,
+plant substance is more favorable to health, endurance, and power of
+mind.</p>
+
+<p>Variety of food is desirable and natural; it is abundantly supplied by
+the growth of the soil under cultivation.<span class='pagenum'><a name="Page_6" id="Page_6">[Pg 6]</a></span></p>
+
+<p>Races of intelligence and strength are to be found subsisting and
+thriving on an exclusive plant grown diet.</p>
+
+<p>The health and patience of vegetarians meet the social, mental and
+physical tests of life with less disease, and less risk of dependence in
+old age.</p>
+
+<p>Meat eaters have no advantages which do not belong also to those whose
+food is vegetable.</p>
+
+<p>Plant food, the principal diet of the world, has one serious drawback;
+it is not always savory, or palatable.</p>
+
+<p>Plant diet to be savory requires fat, or oil, to be added to it; nuts,
+peanut, and olive oil, supply it to the best advantage.</p>
+
+<p>Plant diet with butter, cream, milk, cheese, eggs, lard, fat, suet, or
+tallow added to it, is not vegetarian; it is mixed diet; the same in
+effect as if meat were used.&mdash;Elmer Lee, M.D., Editor, Health Culture
+Magazine.<span class='pagenum'><a name="Page_7" id="Page_7">[Pg 7]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="CONTENTS" id="CONTENTS"></a>CONTENTS</h2>
+
+
+
+<div class='centered'>
+<table border="0" cellpadding="2" width="70%" cellspacing="0" summary="CONTENTS">
+<tr><td align='right'>&nbsp;</td><td>&nbsp;</td><td align='right'>PAGE</td></tr>
+<tr><th align='center' colspan="2">No Animal Food</th></tr>
+<tr><td align='right'>I</td><td align='left'>&mdash;THE URGENCY OF THE SUBJECT</td><td align='right'><a href='#Page_9'><b>9</b></a></td></tr>
+<tr><td align='right'>II</td><td align='left'>&mdash;PHYSICAL CONSIDERATIONS</td><td align='right'><a href='#Page_17'><b>17</b></a></td></tr>
+<tr><td align='right'>III</td><td align='left'>&mdash;ETHICAL CONSIDERATIONS</td><td align='right'><a href='#Page_35'><b>35</b></a></td></tr>
+<tr><td align='right'>IV</td><td align='left'>&mdash;THE &AElig;STHETIC POINT OF VIEW</td><td align='right'><a href='#Page_46'><b>46</b></a></td></tr>
+<tr><td align='right'>V</td><td align='left'>&mdash;ECONOMICAL CONSIDERATIONS</td><td align='right'><a href='#Page_52'><b>52</b></a></td></tr>
+<tr><td align='right'>VI</td><td align='left'>&mdash;THE EXCLUSION OF DAIRY PRODUCE</td><td align='right'><a href='#Page_58'><b>58</b></a></td></tr>
+<tr><td align='right'>VII</td><td align='left'>&mdash;CONCLUSION</td><td align='right'><a href='#Page_63'><b>63</b></a></td></tr>
+<tr><th align='center' colspan="2">Nutrition and Diet</th></tr>
+<tr><td align='right'>I</td><td align='left'>&mdash;SCIENCE OF NUTRITION</td><td align='right'><a href='#Page_70'><b>70</b></a></td></tr>
+<tr><td align='right'>II</td><td align='left'>&mdash;WHAT TO EAT</td><td align='right'><a href='#Page_82'><b>82</b></a></td></tr>
+<tr><td align='right'>III</td><td align='left'>&mdash;WHEN TO EAT</td><td align='right'><a href='#Page_97'><b>97</b></a></td></tr>
+<tr><td align='right'>IV</td><td align='left'>&mdash;HOW TO EAT</td><td align='right'><a href='#Page_103'><b>103</b></a></td></tr>
+<tr><th align='center' colspan="2"><span class="smcap">Food Table</span></th><td align='right'><a href='#Page_108'><b>108</b></a></td></tr>
+<tr><th align='center' colspan="2"><span class="smcap">Recipes</span></th><td align='right'><a href='#Page_111'><b>111</b></a></td></tr>
+</table></div>
+<p><span class='pagenum'><a name="Page_8" id="Page_8">[Pg 8]</a></span><br /><span class='pagenum'><a name="Page_9" id="Page_9">[Pg 9]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><br /><br /><a name="NO_ANIMAL_FOOD" id="NO_ANIMAL_FOOD"></a>NO ANIMAL FOOD<br /><br /></h2>
+<hr style="width: 65%;" />
+<h2>I</h2>
+
+<h3>URGENCY OF THE SUBJECT</h3>
+
+
+<p>Outside of those who have had the good fortune to be educated to an
+understanding of a rational science of dietetics, very few people indeed
+have any notion whatever of the fundamental principles of nutrition and
+diet, and are therefore unable to form any sound opinion as to the
+merits or demerits of any particular system of dietetic reform.
+Unfortunately many of those who <i>do</i> realise the intimate connection
+between diet and both physical and mental health, are not, generally
+speaking, sufficiently philosophical to base their views upon a secure
+foundation and logically reason out the whole problem for themselves.</p>
+
+<p>Briefly, the pleas usually advanced on behalf of the vegetable regimen
+are as follows: It is claimed to be healthier than the customary flesh
+diet; it is claimed for various reasons to be more pleasant; it is
+claimed to be more economical; it is claimed to be less trouble; it is
+claimed to<span class='pagenum'><a name="Page_10" id="Page_10">[Pg 10]</a></span> be more humane. Many hold the opinion that a frugivorous
+diet is more natural and better suited to the constitution of man, and
+that he was never intended to be carnivorous; that the slaughtering of
+animals for food, being entirely unnecessary is immoral; that in adding
+our share towards supplying a vocation for the butcher we are helping to
+nurture callousness, coarseness and brutality in those who are concerned
+in the butchering business; that anyone of true refinement and delicacy
+would find in the killing of highly-strung, nervous, sensitive
+creatures, a task repulsive and disgusting, and that it is scarcely
+fair, let alone Christian, to ask others to perform work which we
+consider unnecessary and loathsome, and which we should be ashamed to do
+ourselves.</p>
+
+<p>Of all these various views there is one that should be regarded as of
+primary importance, namely, the question of health. First and foremost
+we have to consider the question of physical health. No system of
+thought that poses as being concerned with man's welfare on earth can
+ever make headway unless it recognises this. Physical well-being is a
+moral consideration that should and must have our attention before aught
+else, and that this is so needs no demonstrating; it is self-evident.</p>
+
+<p>Now it is not to be denied when we look at the over-flowing hospitals;
+when we see everywhere advertised patent medicines; when we<span class='pagenum'><a name="Page_11" id="Page_11">[Pg 11]</a></span> realise
+that a vast amount of work is done by the medical profession among all
+classes; when we learn that one man out of twelve and one woman out of
+eight die every year from that most terrible disease, cancer, and that
+over 207,000 persons died from tuberculosis during the first seven years
+of the present century; when we learn that there are over 1500 defined
+diseases prevalent among us and that the list is being continually added
+to, that the general health of the nation is far different from what we
+have every reason to believe it ought to be. However much we may have
+become accustomed to it, we cannot suppose ill-health to be a <i>normal</i>
+condition. Granted, then, that the general health of the nation is far
+from what it should be, and looking from effects to causes, may we not
+pertinently enquire whether our diet is not largely responsible for this
+state of things? May it not be that wrong feeding and mal-nutrition are
+at the root of most disease? It needs no demonstrating that man's health
+is directly dependent upon what he eats, yet how few possess even the
+most elementary conception of the principles of nutrition in relation to
+health? Is it not evident that it is because of this lamentable
+ignorance so many people nowadays suffer from ill-health?</p>
+
+<p>Further, not only does diet exert a definite influence upon physical
+well-being, but it indirectly affects the entire intellectual and moral
+evolution<span class='pagenum'><a name="Page_12" id="Page_12">[Pg 12]</a></span> of mankind. Just as a man thinks so he becomes, and 'a
+science which controls the building of brain-cell, and therefore of
+mind-stuff, lies at the root of all the problems of life.' From the
+point of view of food-science, mind and body are inseparable; one reacts
+upon the other; and though a healthy body may not be essential to
+happiness, good health goes a long way towards making life worth living.
+Dr. Alexander Haig, who has done such excellent and valuable work in the
+study of uric acid in relation to disease, speaks most emphatically on
+this point: 'DIET is the greatest question for the human race, not only
+does his ability to obtain food determine man's existence, but its
+quality controls the circulation in the brain, and this decides the
+trend of being and action, accounting for much of the indifference
+between depravity and the self-control of wisdom.'</p>
+
+<p>The human body is a machine, not an iron and steel machine, but a blood
+and bone machine, and just as it is necessary to understand the
+mechanism of the iron and steel machine in order to run it, so is it
+necessary to understand the mechanism of the blood and bone machine in
+order to run it. If a person understanding nothing of the business of a
+<i>chauffeur</i> undertook to run an automobile, doubtless he would soon come
+to grief; and so likewise if a person understands nothing of the needs
+of his body, or partly understanding them knows not how to satisfy them,
+it<span class='pagenum'><a name="Page_13" id="Page_13">[Pg 13]</a></span> is extremely unlikely that he will maintain it at its normal
+standard of efficiency. Under certain conditions, of which we will speak
+in a moment, the body-machine is run quite unconsciously, and run well;
+that is to say, the body is kept in perfect health without the aid of
+science. But, then, we do not now live under these conditions, and so
+our reason has to play a certain part in encouraging, or, as the case
+may be, in restricting the various desires that make themselves felt.
+The reason so many people nowadays are suffering from all sorts of
+ailments is simply that they are deplorably ignorant of their natural
+bodily wants. How much does the ordinary individual know about
+nutrition, or about obedience to an unperverted appetite? The doctors
+seem to know little about health; they are not asked to keep us healthy,
+but only to cure us of disease, and so their studies relate to disease,
+not health; and dietetics, a science dealing with the very first
+principles of health, is an optional course in the curriculum of the
+medical student.</p>
+
+<p>Food is the first necessary of life, and the right kind of food, eaten
+in the right manner, is necessary to a right, that is, healthy life. No
+doubt, pathological conditions are sometimes due to causes other than
+wrong feeding, but in a very large percentage of cases there is little
+doubt that errors in diet have been the cause of the trouble, either
+directly, or indirectly by rendering the system susceptible to
+pernicious<span class='pagenum'><a name="Page_14" id="Page_14">[Pg 14]</a></span> influences.<a name="FNanchor_1_1" id="FNanchor_1_1"></a><a href="#Footnote_1_1" class="fnanchor">[1]</a> A knowledge of what is the right food to eat,
+and of the right way to eat it, does not, under existing conditions of
+life, come instinctively. Under other conditions it might do so, but
+under those in which we live, it certainly does not; and this is owing
+to the fact that for many hundred generations back there has been a
+pandering to sense, and a quelling and consequent atrophy of the
+discriminating animal instinct. As our intelligence has developed we
+have applied it to the service of the senses and at the expense of our
+primitive intuition of right and wrong that guided us in the selection
+of that which was suitable to our preservation and health. We excel the
+animals in the possession of reason, but the animals excel us in the
+exercise of instinct.</p>
+
+<p>It has been said that animals do not study dietetics and yet live
+healthily enough. This is true, but it is true only as far as concerns
+those<span class='pagenum'><a name="Page_15" id="Page_15">[Pg 15]</a></span> animals which live <i>in their natural surroundings and under
+natural conditions</i>. Man would not need to study diet were he so
+situated, but he is not. The wild animal of the woods is far removed
+from the civilized human being. The animal's instinct guides him aright,
+but man has lost his primitive instinct, and to trust to his
+inclinations may result in disaster.</p>
+
+<p>The first question about vegetarianism, then, is this:&mdash;Is it the best
+diet from the hygienic point of view? Of course it will be granted that
+diseased food, food containing pernicious germs or poisons, whether
+animal or vegetable, is unfit to be eaten. It is not to be supposed that
+anyone will defend the eating of such food, so that we are justified in
+assuming that those who defend flesh-eating believe flesh to be free
+from such germs and poisons; therefore let the following be noted. It is
+affirmed that 50 per cent. of the bovine and other animals that are
+slaughtered for human food are affected with Tuberculosis, or some of
+the following diseases: Cancer, Anthrax, Pleuro-Pneumonia, Swine-Fever,
+Sheep Scab, Foot and Mouth Disease, etc., etc., and that to exclude all
+suspected or actually diseased carcasses would be practically to leave
+the market without a supply. One has only to read the literature dealing
+with this subject to be convinced that the meat-eating public must
+consume a large amount of highly poisonous substances. That these
+poisons may communicate disease to<span class='pagenum'><a name="Page_16" id="Page_16">[Pg 16]</a></span> the person eating them has been
+amply proved. Cooking does <i>not</i> necessarily destroy all germs, for the
+temperature at the interior of a large joint is below that necessary to
+destroy the bacilli there present.</p>
+
+<p>Although the remark is irrelevant to the subject in hand, one is tempted
+to point out that, quite apart from the question of hygiene, the idea of
+eating flesh containing sores and wounds, bruises and pus-polluted
+tissues, is altogether repulsive to the imagination.</p>
+
+<p>Let it be supposed, however, that meat can be, and from the meat-eater's
+point of view, should be and will be under proper conditions,
+uncontaminated, there yet remains the question whether such food is
+physiologically necessary to man. Let us first consider what kind of
+food is best suited to man's natural constitution.<span class='pagenum'><a name="Page_17" id="Page_17">[Pg 17]</a></span></p>
+
+
+<hr style="width: 65%;" />
+<h2><a name="II" id="II"></a>II</h2>
+
+<h3>PHYSICAL CONSIDERATIONS</h3>
+
+
+<p>There are many eminent scientists who have given it as their opinion
+that anatomically and physiologically man is to be classed as a
+frugivorous animal. There are lacking in man all the characteristics
+that distinguish the prominent organs of the carnivora, while he
+possesses a most striking resemblance to the fruit-eating apes. Dr.
+Kingsford writes: 'M. Pouchet observes that all the details of the
+digestive apparatus in man, as well as his dentition, constitute "so
+many proofs of his frugivorous origin"&mdash;an opinion shared by Professor
+Owen, who remarks that the anthropoids and all the quadrumana derive
+their alimentation from fruits, grains, and other succulent and
+nutritive vegetable substances, and that the strict analogy which exists
+between the structure of these animals and that of man clearly
+demonstrates his frugivorous nature. This view is also taken by Cuvier,
+Linn&aelig;us, Professor Lawrence, Charles Bell, Gassendi, Flourens, and a
+great number of other eminent writers.' (see <i>The Perfect Way in Diet</i>.)</p>
+
+<p>Linn&aelig;us is quoted by John Smith in <i>Fruits</i><span class='pagenum'><a name="Page_18" id="Page_18">[Pg 18]</a></span><i> and Farinacea</i> as speaking
+of fruit as follows: 'This species of food is that which is most
+suitable to man: which is evidenced by the series of quadrupeds,
+analogy, wild men, apes, the structure of the mouth, of the stomach, and
+the hands.'</p>
+
+<p>Sir Ray Lancaster, K.C.B., F.R.S., in an article in <i>The Daily
+Telegraph</i>, December, 1909, wrote: 'It is very generally asserted by
+those who advocate a purely vegetable diet that man's teeth are of the
+shape and pattern which we find in the fruit-eating, or in the
+root-eating, animals allied to him. This is true.... It is quite clear
+that man's cheek teeth do not enable him to cut lumps of meat and bone
+from raw carcasses and swallow them whole. They are broad,
+square-surfaced teeth with four or fewer low rounded tubercles to crush
+soft food, as are those of monkeys. And there can be no doubt that man
+fed originally like monkeys, on easily crushed fruits, nuts, and roots.'</p>
+
+<p>With regard to man's original non-carnivorous nature and omnivorism, it
+is sometimes said that though man's system may not thrive on a raw flesh
+diet, yet he can assimilate cooked flesh and his system is well adapted
+to digest it. The answer to this is that were it demonstrable, and it is
+<i>not</i>, that cooked flesh is as easily digested and contains as much
+nutriment as grains and nuts, this does not prove it to be suitable for
+human food; for man (leaving out<span class='pagenum'><a name="Page_19" id="Page_19">[Pg 19]</a></span> of consideration the fact that the
+eating of diseased animal flesh can communicate disease), since he was
+originally formed by Nature to subsist exclusively on the products of
+the vegetable kingdom, cannot depart from Nature's plan without
+incurring penalty of some sort&mdash;unless, indeed, his natural original
+constitution has changed; but <i>it has not changed</i>. The most learned and
+world-renowned scientists affirm man's present anatomical and
+physiological structure to be that of a frugivore. Disguising an
+unnatural food by cooking it may make that food more assimilable, but it
+by no means follows that such a food is suitable, let alone harmless, as
+human food. That it is harmful, not only to man's physical health, but
+to his mental and moral health, this book endeavours to demonstrate.</p>
+
+<p>With regard to the fact that man has not changed constitutionally from
+his original frugivorous nature Dr. Haig writes as follows: 'If man
+imagines that a few centuries, or even a few hundred centuries, of
+meat-eating in defiance of Nature have endowed him with any new powers,
+except perhaps, that of bearing the resulting disease and degradation
+with an ignorance and apathy which are appalling, he deceives himself;
+for the record of the teeth shows that human structure has remained
+unaltered over vast periods of time.'</p>
+
+<p>According to Dr. Haig, human metabolism (the process by which food is
+converted into<span class='pagenum'><a name="Page_20" id="Page_20">[Pg 20]</a></span> living tissue) differs widely from that of the
+carnivora. The carnivore is provided with the means to dispose of such
+poisonous salts as are contained in and are produced by the ingestion of
+animal flesh, while the human system is not so provided. In the human
+body these poisons are not held in solution, but tend to form deposits
+and consequently are the cause of diseases of the arthritic group,
+conspicuously rheumatism.</p>
+
+<p>There is sometimes some misconception as regards the distinction between
+a frugivorous and herbivorous diet. The natural diet of man consists of
+fruits, farinacea, perhaps certain roots, and the more esculent
+vegetables, and is commonly known as vegetarian, or fruitarian
+(frugivorous), but man's digestive organs by no means allow him to eat
+grass as the herbivora&mdash;the horse, ox, sheep, etc.&mdash;although he is much
+more nearly allied to these animals than to the carnivora.</p>
+
+<p>We are forced to conclude, in the face of all the available evidence,
+that the natural constitution of man closely resembles that of
+fruit-eating animals, and widely differs from that of flesh-eating
+animals, and that from analogy it is only reasonable to suppose that the
+fruitarian, or vegetarian, as it is commonly called, is the diet best
+suited to man. This conclusion has been arrived at by many distinguished
+men of science, among whom are the above mentioned. But the proof of the
+pudding is in the eating,<span class='pagenum'><a name="Page_21" id="Page_21">[Pg 21]</a></span> and to prove that the vegetarian is the most
+hygienic diet, we must examine the physical conditions of those nations
+and individuals who have lived, and do live, upon this diet.</p>
+
+<p>It might be mentioned, parenthetically, that among animals, the
+herbivora are as strong physically as any species of carnivora. The most
+laborious work of the world is performed by oxen, horses, mules, camels,
+elephants, all vegetable-feeding animals. What animal possesses the
+enormous strength of the herbivorous rhinoceros, who, travellers relate,
+uproots trees and grinds whole trunks to powder? Again, the frugivorous
+orang-outang is said to be more than a match for the African lion.
+Comparing herbivora and carnivora from this point of view Dr. Kingsford
+writes: 'The carnivora, indeed, possess one salient and terrible
+quality, ferocity, allied to thirst for blood; but power, endurance,
+courage, and intelligent capacity for toil belong to those animals who
+alone, since the world has had a history, have been associated with the
+fortunes, the conquests, and the achievements of men.'</p>
+
+<p>Charles Darwin, reverenced by all educated people as a scientist of the
+most keen and accurate observation, wrote in his <i>Voyage of the Beagle</i>,
+the following with regard to the Chilian miners, who, he tells us, live
+in the cold and high regions of the Andes: 'The labouring class work
+very hard. They have little time allowed for their meals, and during
+summer and winter,<span class='pagenum'><a name="Page_22" id="Page_22">[Pg 22]</a></span> they begin when it is light and leave off at dusk.
+They are paid &pound;1 sterling a month and their food is given them: this,
+for breakfast, consists of sixteen figs and two small loaves of bread;
+for dinner, boiled beans; for supper, broken roasted wheat-grain. They
+scarcely ever taste meat.' This is as good as saying that the strongest
+men in the world, performing the most arduous work, and living in an
+exhilarating climate, are practically strict vegetarians.</p>
+
+<p>Dr. Jules Grand, President of the Vegetarian Society of France speaks of
+'the Indian runners of Mexico, who offer instances of wonderful
+endurance, and eat nothing but tortillas of maize, which they eat as
+they run along; the street porters of Algiers, Smyrna, Constantinople
+and Egypt, well known for their uncommon strength, and living on nothing
+but maize, rice, dates, melons, beans, and lentils. The Piedmontese
+workmen, thanks to whom the tunnelling of the Alps is due, feed on
+polenta, (maize-broth). The peasants of the Asturias, like those of the
+Auvergne, scarcely eat anything except chick-peas and chestnuts ...
+statistics prove ... that the most numerous population of the globe is
+vegetarian.'</p>
+
+<p>The following miscellaneous excerpta are from Smith's <i>Fruits and
+Farinacea</i>:&mdash;</p>
+
+<p>'The peasantry of Norway, Sweden, Russia, Denmark, Poland, Germany,
+Turkey, Greece, Switzerland, Spain, Portugal, and of almost every
+country in Europe subsist principally, and most<span class='pagenum'><a name="Page_23" id="Page_23">[Pg 23]</a></span> of them entirely, on
+vegetable food.... The Persians, Hindoos, Burmese, Chinese, Japanese,
+the inhabitants of the East Indian Archipelago, and of the mountains of
+the Himalaya, and, in fact, most of the Asiatics, live upon vegetable
+productions.'</p>
+
+<p>'The people of Russia, generally, subsist on coarse black rye-bread and
+garlics. I have often hired men to labour for me. They would come on
+board in the morning with a piece of black bread weighing about a pound,
+and a bunch of garlics as big as one's fist. This was all their
+nourishment for the day of sixteen or eighteen hours' labour. They were
+astonishingly powerful and active, and endured severe and protracted
+labour far beyond any of my men. Some of these Russians were eighty and
+even ninety years old, and yet these old men would do more work than any
+of the middle-aged men belonging to my ship. Captain C. S. Howland of
+New Bedford, Mass.'</p>
+
+<p>'The Chinese feed almost entirely on rice, confections and fruits; those
+who are enabled to live well and spend a temperate life, are possessed
+of great strength and agility.'</p>
+
+<p>'The Egyptian cultivators of the soil, who live on coarse wheaten bread,
+Indian corn, lentils, and other productions of the vegetable kingdom,
+are among the finest people I have even seen. Latherwood.'</p>
+
+<p>'The Greek boatmen are exceedingly abstem<span class='pagenum'><a name="Page_24" id="Page_24">[Pg 24]</a></span>ious. Their food consists of a
+small quantity of black bread, made of unbolted rye or wheatmeal, and a
+bunch of grapes, or raisins, or some figs. They are astonishingly
+athletic and powerful; and the most nimble, active, graceful, cheerful,
+and even merry people in the world. Judge Woodruff, of Connecticut.'</p>
+
+<p>'From the day of his irruption into Europe the Turk has always proved
+himself to be endowed with singularly strong vitality and energy. As a
+member of a warlike race, he is without equal in Europe in health and
+hardiness. His excellent physique, his simple habits, his abstinence
+from intoxicating liquors, and his normal vegetarian diet, enable him to
+support the greatest hardships, and to exist on the scantiest and
+simplest food.'</p>
+
+<p>'The Spaniards of Rio Salada in South America,&mdash;who come down from the
+interior, and are employed in transporting goods overland,&mdash;live wholly
+on vegetable food. They are large, very robust, and strong; and bear
+prodigious burdens on their backs, travelling over mountains too steep
+for loaded mules to ascend, and with a speed which few of the generality
+of men can equal without incumbrance.'</p>
+
+<p>'In the most heroic days of the Grecian army, their food was the plain
+and simple produce of the soil. The immortal Spartans of Thermopyl&aelig;
+were, from infancy, nourished by the plainest and coarsest vegetable
+aliment: and the Roman<span class='pagenum'><a name="Page_25" id="Page_25">[Pg 25]</a></span> army, in the period of their greatest valour and
+most gigantic achievements, subsisted on plain and coarse vegetable
+food. When the public games of Ancient Greece&mdash;for the exercise of
+muscular power and activity in wrestling, boxing, running, etc.,&mdash;were
+first instituted, the athlet&aelig; in accordance with the common dietetic
+habits of the people, were trained entirely on vegetable food.'</p>
+
+<p>Dr. Kellogg, an authority on dietetics, makes the following answer to
+those who proclaim that those nations who eat a large amount of
+flesh-food, such as the English, are the strongest and dominant nations:
+"While it is true that the English nation makes large use of animal
+food, and is at the same time one of the most powerful on the globe, it
+is also true that the lowest, most miserable classes of human beings,
+such as the natives of Australia, and the inhabitants of Terra del
+Fuego, subsist almost wholly upon flesh. It should also be borne in mind
+that it is only within a single generation that the common people of
+England have become large consumers of flesh. In former times and when
+England was laying the foundation of her greatness, her sturdy yeomen
+ate less meat in a week, than the average Englishman of the present
+consumes in a single day.... The Persians, the Grecians, and the Romans,
+became ruling nations while vegetarians."</p>
+
+<p>In <i>Fruits and Farinacea</i>, Professor Lawrence<span class='pagenum'><a name="Page_26" id="Page_26">[Pg 26]</a></span> is quoted as follows:
+'The inhabitants of Northern Europe and Asia, the Laplanders, Samoiedes,
+Ostiacs, Tangooses, Burats, Kamtschatdales, as well as the natives of
+Terra del Fuego in the Southern extremity of America, are the smallest,
+weakest, and least brave people on the globe; although they live almost
+entirely on flesh, and that often raw.'</p>
+
+<p>Many athletic achievements of recent date have been won by vegetarians
+both in this country and abroad. The following successes are
+noteworthy:&mdash;Walking: Karl Mann, Dresden to Berlin, Championship of
+Germany; George Allen, Land's End to John-o'-Groats. Running: E. R.
+Voigt, Olympic Championship, etc.: F. A. Knott, 5,000 metres Belgian
+record. Cycling: G. A. Olley, Land's End to John-o'-Groats record.
+Tennis: Eustace Miles, M.A., various championships, etc. Of especial
+interest at the present moment are a series of tests and experiments
+recently carried out at Yale University, U.S.A., under Professor Irving
+Fisher, with the object of discovering the suitability of different
+dietaries for athletes, and the effect upon the human system in general.
+The results were surprising. 'One of the most severe tests,' remarks
+Professor Fisher, 'was in deep knee-bending, or "squatting." Few of the
+meat-eaters could "squat" more than three to four hundred times. On the
+other hand a Yale student who had been a flesh-abstainer for two years,
+did the deep knee-bending eighteen hundred times<span class='pagenum'><a name="Page_27" id="Page_27">[Pg 27]</a></span> without exhaustion....
+One remarkable difference between the two sets of men was the
+comparative absence of soreness in the muscles of the meat-abstainers
+after the tests.'</p>
+
+<p>The question as to climate is often raised; many people labour under the
+idea that a vegetable diet may be suitable in a hot climate, but not in
+a cold. That this idea is false is shown by facts, some of which the
+above quotations supply. That man can live healthily in arctic regions
+on a vegetable diet has been amply demonstrated. In a cold climate the
+body requires a considerable quantity of heat-producing food, that is,
+food containing a good supply of hydrocarbons (fats), and carbohydrates
+(starches and sugars). Many vegetable foods are rich in these
+properties, as will be explained in the essay following dealing with
+dietetics. Strong and enduring vegetable-feeding animals, such as the
+musk-ox and the reindeer, flourish on the scantiest food in an arctic
+climate, and there is no evidence to show that man could not equally
+well subsist on vegetable food under similar conditions.</p>
+
+<p>In an article entitled <i>Vegetarianism in Cold Climates</i>, by Captain
+Walter Carey, R.N., the author describes his observations during a
+winter spent in Manchuria. The weather, we are told, was exceedingly
+cold, the thermometer falling as low as minus 22&deg; F. After speaking of
+the various arduous labours the natives are engaged in, Captain Carey
+describes the physique and diet<span class='pagenum'><a name="Page_28" id="Page_28">[Pg 28]</a></span> of natives in the vicinity of
+Niu-Chwang as follows: 'The men accompanying the carts were all very big
+and of great strength, and it was obvious that none but exceptionally
+strong and hardy men could withstand the hardships of their long march,
+the intense cold, frequent blizzards, and the work of forcing their
+queer team along in spite of everything. One could not help wondering
+what these men lived on, and I found that the chief article was beans,
+which, made into a coarse cake, supplied food for both men and animals.
+I was told by English merchants who travelled in the interior, that
+everywhere they found the same powerful race of men, living on beans and
+rice&mdash;in fact, vegetarians. Apparently they obtain the needful proteid
+and fat from the beans; while the coarse once-milled rice furnishes them
+with starch, gluten, and mineral salts, etc. Spartan fare, indeed, but
+proving how easy it is to sustain life without consuming flesh-food.'</p>
+
+<p>So far, then, as the physical condition of those nations who are
+practically vegetarian is concerned, we have to conclude that practice
+tallies with theory. Science teaches that man should live on a non-flesh
+diet, and when we come to consider the physique of those nations and men
+who do so, we have to acknowledge that their bodily powers and their
+health equal, if not excel, those of nations and men who, in part,
+subsist upon flesh. But it is interesting to go yet further.<span class='pagenum'><a name="Page_29" id="Page_29">[Pg 29]</a></span> It has
+already been stated that mind and body are inseparable; that one reacts
+upon the other: therefore it is not irrelevant, in passing, to observe
+what mental powers are possessed by those races and individuals who
+subsist entirely upon the products of the vegetable kingdom.</p>
+
+<p>When we come to consider the mentality of the Oriental races we
+certainly have to acknowledge that Oriental culture&mdash;ethical,
+metaphysical, and poetical&mdash;has given birth to some of the grandest and
+noblest thoughts that mankind possesses, and has devised philosophical
+systems that have been the comfort and salvation of countless millions
+of souls. Anyone who doubts the intellectual and ethical attainments of
+that remarkable nation of which we in the West know so little&mdash;the
+Chinese&mdash;should read the panegyric written by Sir Robert Hart, who, for
+forty years, lived among them, and learnt to love and venerate them as
+worthy of the highest admiration and respect. Others have written in
+praise of the people of Burma. Speaking of the Burman, a traveller
+writes: 'He will exercise a graceful charity unheard of in the West&mdash;he
+has discovered how to make life happy without selfishness and to combine
+an adequate power for hard work with a corresponding ability to enjoy
+himself gracefully ... he is a philosopher and an artist.'</p>
+
+<p>Speaking of the Indian peasant a writer in an English journal says: 'The
+ryot lives in the face of Nature, on a simple diet easily procured, and<span class='pagenum'><a name="Page_30" id="Page_30">[Pg 30]</a></span>
+inherits a philosophy, which, without literary culture, lifts his spirit
+into a higher plane of thought than other peasantries know of.
+Abstinence from flesh food of any kind, not only gives him pure blood
+exempt from civilized diseases but makes him the friend and not the
+enemy, of the animal world around.'</p>
+
+<p>Eastern literature is renowned for its subtle metaphysics. The higher
+types of Orientals are endowed with an extremely subtle intelligence, so
+subtle as to be wholly unintelligible to the ordinary Westerner. It is
+said that Pythagoras and Plato travelled in the East and were initiated
+into Eastern mysticism. The East possesses many scriptures, and the
+greater part of the writings of Eastern scholars consist of commentaries
+on the sacred writings. Among the best known monumental philosophical
+and literary achievements maybe mentioned the <i>Tao Teh C'hing</i>; the
+<i>Zend Avesta;</i> the <i>Three Vedas</i>; the <i>Brahmanas</i>; the <i>Upanishads;</i> and
+the <i>Bhagavad-gita</i>, that most beautiful 'Song Celestial' which for
+nearly two thousand years has moulded the thoughts and inspired the
+aspirations of the teeming millions of India.</p>
+
+<p>As to the testimony of individuals it is interesting to note that some
+of the greatest philosophers, scientists, poets, moralists, and many men
+of note, in different walks of life, in past and modern times, have, for
+various reasons, been<span class='pagenum'><a name="Page_31" id="Page_31">[Pg 31]</a></span> vegetarians, among whom have been named the
+following:&mdash;</p>
+
+
+<ul><li>Manu</li>
+<li>Zoroaster</li>
+<li>Pythagoras</li>
+<li>Zeno</li>
+<li>Buddha</li>
+<li>Isaiah</li>
+<li>Daniel</li>
+<li>Empedocles</li>
+<li>Socrates</li>
+<li>Plato</li>
+<li>Aristotle</li>
+<li>Porphyry</li>
+<li>John Wesley</li>
+<li>Franklin</li>
+<li>Goldsmith</li>
+<li>Ray</li>
+<li>Paley</li>
+<li>Isaac Newton</li>
+<li>Jean Paul Richter</li>
+<li>Schopenhauer</li>
+<li>Byron</li>
+<li>Gleizes</li>
+<li>Hartley</li>
+<li>Rousseau</li>
+<li>Iamblichus</li>
+<li>Hypatia</li>
+<li>Diogenes</li>
+<li>Quintus Sextus</li>
+<li>Ovid</li>
+<li>Plutarch</li>
+<li>Seneca</li>
+<li>Apollonius</li>
+<li>The Apostles</li>
+<li><span style="margin-left: 1em;">Matthew</span></li>
+<li><span style="margin-left: 1em;">James</span></li>
+<li><span style="margin-left: 1em;">James the Less</span></li>
+<li><span style="margin-left: 1em;">Peter</span></li>
+<li>The Christian Fathers</li>
+<li><span style="margin-left: 1em;">Clement</span></li>
+<li><span style="margin-left: 1em;">Tertullian</span></li>
+<li><span style="margin-left: 1em;">Origen</span></li>
+<li><span style="margin-left: 1em;">Chrysostom</span></li>
+<li><span style="margin-left: 1em;">St. Francis d'Assisi</span></li>
+<li>Cornaro</li>
+<li>Leonardo da Vinci</li>
+<li>Milton</li>
+<li>Locke</li>
+<li>Spinoza</li>
+<li>Voltaire</li>
+<li>Pope</li>
+<li>Gassendi</li>
+<li>Swedenborg</li>
+<li>Thackeray</li>
+<li>Linn&aelig;us</li>
+<li>Shelley</li>
+<li>Lamartine</li>
+<li>Michelet</li>
+<li>William Lambe</li>
+<li>Sir Isaac Pitman</li>
+<li>Thoreau</li>
+<li>Fitzgerald</li>
+<li>Herbert Burrows</li>
+<li>Garibaldi</li>
+<li>Wagner</li>
+<li>Edison</li>
+<li>Tesla</li>
+<li>Marconi</li>
+<li>Tolstoy</li>
+<li>George Frederick Watts</li>
+<li>Maeterlinck</li>
+<li>Vivekananda</li>
+<li>General Booth</li>
+<li>Mrs. Besant</li>
+<li>Bernard Shaw</li>
+<li>Rev. Prof. John E. B. Mayor</li>
+<li>Hon. E. Lyttelton</li>
+<li>Rev. R. J. Campbell</li>
+<li>Lord Charles Beresford</li>
+<li>Gen. Sir Ed. Bulwer</li>
+<li>etc., etc., etc.</li></ul>
+
+
+<p><span class='pagenum'><a name="Page_32" id="Page_32">[Pg 32]</a></span></p>
+
+<p>The following is a list of the medical and scientific authorities who
+have expressed opinions favouring vegetarianism:&mdash;</p>
+
+
+<ul><li>M. Pouchet</li>
+<li>Baron Cuvier</li>
+<li>Linn&aelig;us</li>
+<li>Professor Laurence, F.R.S.</li>
+<li>Sir Charles Bell, F.R.S.</li>
+<li>Gassendi</li>
+<li>Flourens</li>
+<li>Sir John Owen</li>
+<li>Professor Howard Moore</li>
+<li>Sylvester Graham, M.D.</li>
+<li>John Ray, F.R.S.</li>
+<li>Professor H. Schaafhausen</li>
+<li>Sir Richard Owen, F.R.S.</li>
+<li>Charles Darwin, LL.D., F.R.S.</li>
+<li>Dr. John Wood, M.D.</li>
+<li>Professor Irving Fisher</li>
+<li>Professor A. Wynter Blyth, F.R.C.S.</li>
+<li>Edward Smith, M.B., F.R.S., LL.B.</li>
+<li>Adam Smith, F.R.S.</li>
+<li>Lord Playfair, M.D., C.B.</li>
+<li>Sir Henry Thompson, M.B., F.R.C.S.</li>
+<li>Dr. F. J. Sykes, B. Sc.</li>
+<li>Dr. Anna Kingsford</li>
+<li>Professor G. Sims Woodhead, M.D., F.R.C.P., F.R.S.</li>
+<li>Alexander Haig, M.A., M.D., F.R.C.P.</li>
+<li>Dr. W. B. Carpenter, C.B., F.R.S.</li>
+<li>Dr. Josiah Oldfield, D.C.L., M.A., M.R.C.S., L.R.C.P.</li>
+<li>Virchow</li>
+<li>Sir Benjamin W. Richardson, M.P., F.R.C.S.</li>
+<li>Dr. Robert Perks, M.D., F.R.C.S.</li>
+<li>Dr. Kellogg, M.D.</li>
+<li>Harry Campbell, M.D.</li>
+<li>Dr. Olsen</li>
+<li>etc., etc.</li></ul>
+
+
+
+<p>Before concluding this section it might be pointed out that the curious
+prejudice which is always manifested when men are asked to consider any
+new thing is as strongly in evidence against food reform as in other
+innovations. For example, flesh-eating is sometimes defended on the
+ground that vegetarians do not look hale and hearty, as healthy persons
+should do. People who speak in this way probably have in mind one or two
+acquaintances who, through<span class='pagenum'><a name="Page_33" id="Page_33">[Pg 33]</a></span> having wrecked their health by wrong living,
+have had to abstain from the 'deadly decoctions of flesh' and adopt a
+simpler and purer dietary. It is not fair to judge meat abstainers by
+those who have had to take to a reformed diet solely as a curative
+measure; nor is it fair to lay the blame of a vegetarian's sickness on
+his diet, as if it were impossible to be sick from any other cause. The
+writer has known many vegetarians in various parts of the world, and he
+fails to understand how anyone moving about among vegetarians, either in
+this country or elsewhere, can deny that such people look as healthy and
+cheerful as those who live upon the conventional omnivorous diet.</p>
+
+<p>If a vegetarian, owing to inherited susceptibilities, or incorrect
+rearing in childhood, or any other cause outside his power to prevent,
+is sickly and delicate, is it just to lay the blame on his present
+manner of life? It would, indeed, seem most reasonable to assume that
+the individual in question would be in a much worse condition had he not
+forsaken his original and mistaken diet when he did. The writer once
+heard an acquaintance ridicule vegetarianism on the ground that Thoreau
+died of pulmonary consumption at forty-five! One is reminded of Oliver
+Wendell Holmes' witty saying:&mdash;'The mind of the bigot is like the pupil
+of the eye: the more it sees the light, the more it contracts.'<span class='pagenum'><a name="Page_34" id="Page_34">[Pg 34]</a></span></p>
+
+<p>In conclusion, there is, as we have seen in our review of typical
+vegetarian peoples and classes throughout the world, the strongest
+evidence that those who adopt a sensible non-flesh dietary, suited to
+their own constitution and environment, are almost invariably healthier,
+stronger, and longer-lived than those who rely chiefly upon flesh-meat
+for nutriment.<span class='pagenum'><a name="Page_35" id="Page_35">[Pg 35]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="III" id="III"></a>III</h2>
+
+<h3>ETHICAL CONSIDERATIONS</h3>
+
+
+<p>The primary consideration in regard to the question of diet should be,
+as already stated, the hygienic. Having shown that the non-flesh diet is
+the more natural, and the more advantageous from the point of view of
+health, let us now consider which of the two&mdash;vegetarianism or
+omnivorism&mdash;is superior from the ethical point of view.</p>
+
+<p>The science of ethics is the science of conduct. It is founded,
+primarily, upon philosophical postulates without which no code or system
+of morals could be formulated. Briefly, these postulates are, (a), every
+activity of man has as its deepest motive the end termed Happiness, (b)
+the Happiness of the individual is indissolubly bound up with the
+Happiness of all Creation. The truth of (a) will be evident to every
+person of normal intelligence: all arts and systems aim consciously, or
+unconsciously, at some good, and so far as names are concerned everyone
+will be willing to call the Chief Good by the term Happiness, al<span class='pagenum'><a name="Page_36" id="Page_36">[Pg 36]</a></span>though
+there may be unlimited diversity of opinion as to its nature, and the
+means to attain it. The truth of (b) also becomes apparent if the matter
+is carefully reflected upon. Everything that is <i>en rapport</i> with all
+other things: the pebble cast from the hand alters the centre of gravity
+in the Universe. As in the world of things and acts, so in the world of
+thought, from which all action springs. Nothing can happen to the part
+but the whole gains or suffers as a consequence. Every breeze that
+blows, every cry that is uttered, every thought that is born, affects
+through perpetual metamorphoses every part of the entire Cosmic
+Existence.<a name="FNanchor_2_2" id="FNanchor_2_2"></a><a href="#Footnote_2_2" class="fnanchor">[2]</a></p>
+
+<p>We deduce from these postulates the following ethical precepts: a wise
+man will, firstly, so regulate his conduct that thereby he may
+experience the greatest happiness; secondly, he will endeavour to bestow
+happiness on others that by so doing he may receive, indirectly, being
+himself a part of the Cosmic Whole, the happiness he gives. Thus supreme
+selfishness is synonymous with supreme egoism, a truth that can only be
+stated paradoxically.</p>
+
+<p>Applying this latter precept to the matter in hand, it is obvious that
+since we should so live as to give the greatest possible happiness to
+all<span class='pagenum'><a name="Page_37" id="Page_37">[Pg 37]</a></span> beings capable of appreciating it, and as it is an indisputable
+fact that animals can suffer pain, <i>and that men who slaughter animals
+needlessly suffer from atrophy of all finer feelings</i>, we should
+therefore cause no unnecessary suffering in the animal world. Let us
+then consider whether, knowing flesh to be unnecessary as an article of
+diet, we are, in continuing to demand and eat flesh-food, acting morally
+or not. To answer this query is not difficult.</p>
+
+<p>It is hardly necessary to say that we are causing a great deal of
+suffering among animals in breeding, raising, transporting, and killing
+them for food. It is sometimes said that animals do not suffer if they
+are handled humanely, and if they are slaughtered in abattoirs under
+proper superintendence. But we must not forget the branding and
+castrating operations; the journey to the slaughter-house, which when
+trans-continental and trans-oceanic must be a long drawn-out nightmare
+of horror and terror to the doomed beasts; we must not forget the
+insatiable cruelty of the average cowboy; we must not forget that the
+animal inevitably spends at least some minutes of instinctive dread and
+fear when he smells and sees the spilt blood of his forerunners, and
+that this terror is intensified when, as is frequently the case, he
+witnesses the dying struggles, and hears the heart-rending groans; we
+must not forget that the best contrivances sometimes fail to do good
+work, and that a certain percentage<span class='pagenum'><a name="Page_38" id="Page_38">[Pg 38]</a></span> of victims have to suffer a
+prolonged death-agony owing to the miscalculation of a bad workman. Most
+people go through life without thinking of these things: they do not
+stop and consider from whence and by what means has come to their table
+the flesh-food that is served there. They drift along through a mundane
+existence without feeling a pang of remorse for, or even thought of, the
+pain they are accomplices in producing in the sub-human world. And it
+cannot be denied, hide it how we may, either from our eyes or our
+conscience, that however skilfully the actual killing may usually be
+carried out, there is much unavoidable suffering caused to the beasts
+that have to be transported by sea and rail to the slaughter-house. The
+animals suffer violently from sea-sickness, and horrible cruelty (such
+as pouring boiling oil into their ears, and stuffing their ears with hay
+which is then set on fire, tail-twisting, etc.,) has to be practised to
+prevent them lying down lest they be trampled on by other beasts and
+killed; for this means that they have to be thrown overboard, thus
+reducing the profits of their owners, or of the insurance companies,
+which, of course, would be a sad calamity. Judging by the way the men
+act it does not seem to matter what cruelties and tortures are
+perpetuated; what heinous offenses against every humane sentiment of the
+human heart are committed; it does not matter to what depths of Satanic
+callousness man stoops provided always that&mdash;this is<span class='pagenum'><a name="Page_39" id="Page_39">[Pg 39]</a></span> the supreme
+question&mdash;<i>there is money to be made by it</i>.</p>
+
+<p>A writer has thus graphically described the scene in a cattle-boat in
+rough weather: 'Helpless cattle dashed from one side of the ship to the
+other, amid a ruin of smashed pens, with limbs broken from contact with
+hatchway combings or winches&mdash;dishorned, gored, and some of them smashed
+to mere bleeding masses of hide-covered flesh. Add to this the shrieking
+of the tempest, and the frenzied moanings of the wounded beasts, and the
+reader will have some faint idea of the fearful scenes of danger and
+carnage ... the dead beasts, advanced, perhaps, in decomposition before
+death ended their sufferings, are often removed literally in pieces.'</p>
+
+<p>And on the railway journey, though perhaps the animals do not experience
+so much physical pain as travelling by sea, yet they are often deprived
+of food, and water, and rest, for long periods, and mercilessly knocked
+about and bruised. They are often so injured that the cattle-men are
+surprised they have not succumbed to their injuries. And all this
+happens in order that the demand for <i>unnecessary</i> flesh-food may be
+satisfied.</p>
+
+<p>Those who defend flesh-eating often talk of humane methods of
+slaughtering; but it is significant that there is considerable
+difference of opinion as to what <i>is</i> the most humane method. In England
+the pole-axe is used; in Germany the<span class='pagenum'><a name="Page_40" id="Page_40">[Pg 40]</a></span> mallet; the Jews cut the throat;
+the Italians stab. It is obvious that each of these methods cannot be
+better than the others, yet the advocates of each method consider the
+others cruel. As Lieut. Powell remarks, this 'goes far to show that a
+great deal of cruelty and suffering is inseparable from all methods.'</p>
+
+<p>It is hard to imagine how anyone believing he could live healthily on
+vegetable food alone, could, having once considered these things,
+continue a meat-eater. At least to do so he could not live his life in
+conformity with the precept that we should cause no unnecessary pain.</p>
+
+
+<div class="poem"><div class="stanza">
+<span class="i4">How unholy a custom, how easy a way to murder he makes for himself<br /><br /></span>
+<span class="i4">Who cuts the innocent throat of the calf, and hears unmoved its mournful plaint!<br /><br /></span>
+<span class="i4">And slaughters the little kid, whose cry is like the cry of a child,<br /><br /></span>
+<span class="i4">Or devours the birds of the air which his own hands have fed!<br /><br /></span>
+<span class="i4">Ah, how little is wanting to fill the cup of his wickedness!<br /><br /></span>
+<span class="i4">What unrighteous deed is he not ready to commit.<br /><br /></span>
+</div></div>
+
+<hr style='width: 45%;' />
+
+<div class="poem"><div class="stanza">
+<span class="i4">Make war on noxious creatures, and kill them only,<br /><br /></span>
+<span class="i4">But let your mouths be empty of blood, and satisfied with pure and natural repasts.<br /><br /></span>
+</div></div>
+<p class="center"><span class="smcap">Ovid.</span> <i>Metam.</i>, <i>lib.</i> xv.<br />
+</p>
+
+<p>That we cannot find any justification for destroying animal life for
+food does not imply we should never destroy animal life. Such a cult
+would be pure fanaticism. If we are to consider physical well-being as
+of primary importance, it follows that we shall act in
+self-preservation<span class='pagenum'><a name="Page_41" id="Page_41">[Pg 41]</a></span> 'making war on noxious creatures.' But this again is
+no justification for 'blood-sports.'</p>
+
+<p>He who inflicts pain needlessly, whether by his own hand or by that of
+an accomplice, not only injures his victim, but injures himself. He
+stifles what nobleness of character he may have and he cultivates
+depravity and barbarism. He destroys in himself the spirit of true
+religion and isolates himself from those whose lives are made beautiful
+by sympathy. No one need hope for a spiritual Heaven while helping to
+make the earth a bloody Hell. No one who asks others to do wrong for him
+need imagine he escapes the punishment meted out to wrong-doers. That he
+procures the service of one whose sensibilities are less keen than his
+own to procure flesh-food for him that he may gratify his depraved taste
+and love of conformity does not make him less guilty of crime. Were he
+to kill with his own hand, and himself dress and prepare the obscene
+food, the evil would be less, for then he would not be an accomplice in
+retarding the spiritual growth of a fellow being. There is no shame in
+any <i>necessary</i> labour, but that which is unnecessary is unmoral, and
+slaughtering animals to eat their flesh is not only unnecessary and
+unmoral; it is also cruel and immoral. Philosophers and
+transcendentalists who believe in the Buddhist law of K&acirc;rma, Westernized
+by Emerson and Carlyle into the great doctrine of Compensation, realize
+that every act of unkindness, every deed that is con<span class='pagenum'><a name="Page_42" id="Page_42">[Pg 42]</a></span>trary to the
+dictates of our nobler instincts and reason, reacts upon us, and we
+shall truly reap that which we have sown. An act of brutality
+brutalizes, and the more we become brutalized the more we attract
+natures similarly brutal and get treated by them brutally. Thus does
+Nature sternly deal justice.</p>
+
+
+<div class="poem"><div class="stanza">
+<span class="i4">'Our acts our angels are, or good or ill,<br /><br /></span>
+<span class="i4">Our fatal shadows that walk by us still.'<br /><br /></span>
+</div></div>
+
+
+<p>It is appropriate in this place to point out that some very pointed
+things are said in the Bible against the killing and eating of animals.
+It has been said that it is possible by judiciously selecting quotations
+to find the Bible support almost anything. However this may be, the
+following excerpta are of interest:&mdash;</p>
+
+<p>'And God said: Behold, I have given you every herb bearing seed, and
+every tree in which is the fruit of a tree yielding seed, to you it
+shall be for meat.'&mdash;Gen. i., 29.</p>
+
+<p>'But flesh with life thereof, which is the blood thereof, ye shall not
+eat.'&mdash;Gen. ix., 4.</p>
+
+<p>'It shall be a perpetual statute throughout your generations in all your
+dwellings, that ye shall eat neither fat nor blood.'&mdash;Lev. iii., 17.</p>
+
+<p>'Ye shall eat no manner of blood, whether it be of fowl, or
+beast.'&mdash;Lev. vii., 26.</p>
+
+<p>'Ye shall eat the blood of no manner of flesh: for the life of all flesh
+is the blood thereof: whosoever eateth it shall be cut off.'&mdash;Lev.
+xvii., 14.<span class='pagenum'><a name="Page_43" id="Page_43">[Pg 43]</a></span></p>
+
+<p>'The wolf also shall dwell with the lamb, and the leopard shall lie down
+with the kid; and the calf and the young lion and the fatling together;
+and a little child shall lead them.... They shall not hurt nor destroy
+in all my holy mountain.'&mdash;Isaiah lxv.</p>
+
+<p>'He that killeth an ox is as he that slayeth a man.'&mdash;Isaiah lxvi., 3.</p>
+
+<p>'I desire mercy, and not sacrifice.'&mdash;Matt. ix., 7.</p>
+
+<p>'It is good not to eat flesh, nor to drink wine, nor to do anything
+whereby thy brother stumbleth.'&mdash;Romans xiv., 21.</p>
+
+<p>'Wherefore, if meat maketh my brother to stumble I will eat no flesh for
+evermore, that I make not my brother stumble.'&mdash;1 Cor. viii., 13.</p>
+
+<p>The verse from Isaiah is no fanciful stretch of poetic imagination. The
+writer, no doubt, was picturing a condition of peace and happiness on
+earth, when discord had ceased and all creatures obeyed Nature and lived
+in harmony. It is not absurd to suppose that someday the birds and
+beasts may look upon man as a friend and benefactor, and not the
+ferocious beast of prey that he now is. In certain parts of the world,
+at the present day&mdash;the Galapagos Archipelago, for instance&mdash;where man
+has so seldom been that he is unknown to the indigenous animal life,
+travellers relate that birds are so tame and friendly and curious, being
+wholly unacquainted with the bloodthirsty nature of man, that they will
+perch<span class='pagenum'><a name="Page_44" id="Page_44">[Pg 44]</a></span> on his shoulders and peck at his shoe laces as he walks.</p>
+
+<p>It may be said that Jesus did not specifically forbid flesh-food. But
+then he did not specifically forbid war, sweating, slavery, gambling,
+vivisection, cock and bull fighting, rabbit-coursing, trusts, opium
+smoking, and many other things commonly looked upon as evils which
+should not exist among Christians. Jesus laid down general principles,
+and we are to apply these general principles to particular
+circumstances.</p>
+
+<p>The sum of all His teaching is that love is the most beautiful thing in
+the world; that the Kingdom of Heaven is open to all who really and
+truly love. The act of loving is the expression of a desire to make
+others happy. All beings capable of experiencing pain, who have nervous
+sensibilities similar to our own, are capable of experiencing the effect
+of our love. The love which is unlimited, which is not confined merely
+to wife and children, or blood relations and social companions, or one's
+own nation, or even the entire human race, but is so comprehensive as to
+include all life, human and sub-human; such love as this marks the
+highest point in moral evolution that human intelligence can conceive of
+or aspire to.</p>
+
+<p>Eastern religions have been more explicit than Christianity about the
+sin of killing animals for food.</p>
+
+<p>In the <i>Laws of Manu</i>, it is written: 'The man who forsakes not the law,
+and eats not flesh-meat<span class='pagenum'><a name="Page_45" id="Page_45">[Pg 45]</a></span> like a bloodthirsty demon, shall attain
+goodness in this world, and shall not be afflicted with maladies.'</p>
+
+<p>'Unslaughter is the supreme virtue, supreme asceticism, golden truth,
+from which springs up the germ of religion.' <i>The Mahabharata.</i></p>
+
+<p>'<i>Non-killing</i>, truthfulness, non-stealing, continence, and
+non-receiving, are called Yama.' <i>Patanjalis' Yoga Aphorisms.</i></p>
+
+<p>'A Yog&icirc; must not think of injuring anyone, through thought, word or
+deed, and this applies not only to man, but to all animals. Mercy shall
+not be for men alone, but shall go beyond, and embrace the whole world.'
+<i>Commentary of Vivek&acirc;nanda.</i></p>
+
+<p>'Surely hell, fire, and repentance are in store for those who for their
+pleasure and gratification cause the dumb animals to suffer pain.' <i>The
+Zend Avesta.</i></p>
+
+<p>Gautama, the Buddha, was most emphatic in discountenancing the killing
+of animals for food, or for any other unnecessary purpose, and Zoroaster
+and Confucius are said to have taught the same doctrine.<span class='pagenum'><a name="Page_46" id="Page_46">[Pg 46]</a></span></p>
+
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="IV" id="IV"></a>IV</h2>
+
+<h3>THE &AElig;STHETIC POINT OF VIEW</h3>
+
+
+<p>St. Paul tells us to think on whatsoever things are pure and lovely
+(Phil. iv., 8). The implication is that we should love and worship
+beauty. We should seek to surround ourselves by beautiful objects and
+avoid that which is degrading and ugly.</p>
+
+<p>Let us make some comparisons. Look at a collection of luscious fruits
+filling the air with perfume, and pleasing the eye with a harmony of
+colour, and then look at the gruesome array of skinned carcasses
+displayed in a butcher's shop; which is the more beautiful? Look at the
+work of the husbandman, tilling the soil, pruning the trees, gathering
+in the rich harvest of golden fruit, and then look at the work of the
+cowboy, branding, castrating, terrifying, butchering helpless animals;
+which is the more beautiful? Surely no one would say a corpse was a
+beautiful object. Picture it (after the axe has battered the skull, or
+the knife has found the heart, and the victim has at last ceased its
+dying groans and struggles), with its ghastly staring eyes, its
+blood-stained head or throat where the sharp steel pierced into the<span class='pagenum'><a name="Page_47" id="Page_47">[Pg 47]</a></span>
+quivering flesh; picture it when the body is opened emitting a sickening
+odour and the reeking entrails fall in a heap on the gore-splashed
+floor; picture this sight and ask whether it is not the epitome of
+ugliness, and in direct opposition to the most elementary sense of
+beauty.</p>
+
+<p>Moreover, what effect has the work of a slayer of animals upon his
+personal character and refinement? Can anyone imagine a
+sensitive-minded, finely-wrought <i>&aelig;sthetic</i> nature doing anything else
+than revolt against the cold-blooded murdering of terrorised animals? It
+is significant that in some of the States of America butchers are not
+allowed to sit on a jury during a murder trial. Physiognomically the
+slaughterman carries his trade-mark legibly enough. The butcher does not
+usually exhibit those facial traits which distinguish a person who is
+naturally sympathetic and of an &aelig;sthetic temperament; on the contrary,
+the butcher's face and manner generally bear evidence of a life spent
+amid scenes of gory horror and violence; of a task which involves
+torture and death.</p>
+
+<p>A plate of cereal served with fruit-juice pleases the eye and
+imagination, but a plate smeared with blood and laden with dead flesh
+becomes disgusting and repulsive the moment we consider it in that
+light. Cooking may disguise the appearance but cannot alter the reality
+of the decaying <i>corpse</i>; and to cook blood and give it another name
+(gravy) may be an artifice to please the palate, but it is blood, (blood
+that once coursed through<span class='pagenum'><a name="Page_48" id="Page_48">[Pg 48]</a></span> the body of a highly sensitive and nervous
+being), just the same. Surely a person whose olfactory nerves have not
+been blunted prefers the delicate aroma of ripe fruit to the sickly
+smell of mortifying flesh,&mdash;or fried eggs and bacon!</p>
+
+<p>Notice how young children, whose taste is more or less unperverted,
+relish ripe fruits and nuts and clean tasting things in general. Man,
+before he has become thoroughly accustomed to an unnatural diet, before
+his taste has been perverted and he has acquired by habit a liking for
+unwholesome and unnatural food, has a healthy appetite for Nature's
+sun-cooked seeds and berries of all kinds. Now true refinement can only
+exist where the senses are uncorrupted by addiction to deleterious
+habits, and the nervous system by which the senses act will remain
+healthy only so long as it is built up by pure and natural foods; hence
+it is only while man is nourished by those foods desired by his
+unperverted appetite that he may be said to possess true refinement.
+Power of intellect has nothing whatever to do <i>necessarily</i> with the
+<i>&aelig;sthetic instinct</i>. A man may possess vast learning and yet be a boor.
+Refinement is not learnt as a boy learns algebra. Refinement comes from
+living a refined life, as good deeds come from a good man. The nearer we
+live according to Nature's plan, and in harmony with Her, the healthier
+we become physically and mentally. We do not look for refinement in the
+obese, red-faced, phlegmatic, gluttonous sensualists who often pass<span class='pagenum'><a name="Page_49" id="Page_49">[Pg 49]</a></span> as
+gentlemen because they possess money or rank, but in those who live
+simply, satisfying the simple requirements of the body, and finding
+happiness in a life of well-directed toil.</p>
+
+<hr style='width: 45%;' />
+
+<p>The taste of young children is often cited by vegetarians to demonstrate
+the liking of an unsophisticated palate, but the primitive instinct is
+not wholly atrophied in man. Before man became a tool-using animal, he
+must have depended for direction upon what is commonly termed instinct
+in the selection of a diet most suitable to his nature. No one can
+doubt, judging by the way undomesticated animals seek their food with
+unerring certainty as to its suitability, but that instinct is a
+trustworthy guide. Granting that man could, in a state of absolute
+savagery, and before he had discovered the use of fire or of tools,
+depend upon instinct alone, and in so doing live healthily, cannot <i>what
+yet remains</i> of instinct be of some value among civilized beings? Is not
+man, even now, in spite of his abused and corrupted senses, when he sees
+luscious fruits hanging within his reach, tempted to pluck them, and
+does he not eat them with relish? But when he sees the grazing ox, or
+the wallowing hog, do similar gustatory desires affect him? Or when he
+sees these animals lying dead, or when skinned and cut up in small
+pieces, does this same natural instinct stimulate him to steal and eat
+this food as it stimulates a boy to steal apples and nuts from an
+orchard and<span class='pagenum'><a name="Page_50" id="Page_50">[Pg 50]</a></span> eat them surreptitiously beneath the hedge or behind the
+haystack?</p>
+
+<p>Very different is it with true carnivora. The gorge of a cat, for
+instance, will rise at the smell of a mouse, or a piece of raw flesh,
+but not at the aroma of fruit. If a man could take delight in pouncing
+upon a bird, tear its still living body apart with his teeth, sucking
+the warm blood, one might infer that Nature had provided him with
+carnivorous instinct, but the very <i>thought</i> of doing such a thing makes
+him shudder. On the other hand, a bunch of luscious grapes makes his
+'mouth water,' and even in the absence of hunger he will eat fruit to
+gratify taste. A table spread with fruits and nuts and decorated with
+flowers is artistic; the same table laden with decaying flesh and blood,
+and maybe entrails, is not only inartistic&mdash;it is disgusting.</p>
+
+<p>Those who believe in an all-wise Creator can hardly suppose He would
+have so made our body as to make it necessary daily to perform acts of
+violence that are an outrage to our sympathies, repulsive to our finer
+feelings, and brutalising and degrading in every detail. To possess fine
+feelings without the means to satisfy them is as bad as to possess
+hunger without a stomach. If it be necessary and a part of the Divine
+Wisdom that we should degrade ourselves to the level of beasts of prey,
+then the humanitarian sentiment and the &aelig;sthetic instinct are wrong and
+should be displaced by callousness, and the endeavour to cul<span class='pagenum'><a name="Page_51" id="Page_51">[Pg 51]</a></span>tivate a
+feeling of enjoyment in that which to all the organs of sense in a
+person of intelligence and religious feeling is ugly and repulsive. But
+no normally-minded person can think that this is so. It would be
+contrary to all the ethical and &aelig;sthetic teachings of every religion,
+and antagonistic to the feelings of all who have evolved to the
+possession of a conscience and the power to distinguish the beautiful
+from the base.</p>
+
+<p>When one accustomed to an omnivorous diet adopts a vegetarian r&eacute;gime, a
+steadily growing refinement in taste and smell is experienced. Delicate
+and subtle flavours, hitherto unnoticed, especially if the habit of
+thorough mastication be practised, soon convince the neophyte that a
+vegetarian is by no means denied the pleasure of gustatory enjoyment.
+Further, not only are these senses better attuned and refined, but the
+mind also undergoes a similar exaltation. Thoreau, the
+transcendentalist, wrote: 'I believe that every man who has ever been
+earnest to preserve his higher or poetic faculties in the best
+condition, has been particularly inclined to abstain from animal food,
+and from much food of any kind.'<span class='pagenum'><a name="Page_52" id="Page_52">[Pg 52]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="V" id="V"></a>V</h2>
+
+<h3>ECONOMICAL CONSIDERATIONS</h3>
+
+
+<p>There is no doubt that the yield of land when utilized for pasturage is
+less than what it will produce in the hands of the agriculturist. In a
+thickly populated country, such as England, dependent under present
+conditions on foreign countries for a large proportion of her food
+supply, it is foolish, considering only the political aspects, to employ
+the land for raising unnecessary flesh-food, and so be compelled to
+apply to foreign markets for the first necessaries of life, when there
+is, without doubt, sufficient agricultural land in England to support
+the entire population on a vegetable regimen. As just said, a much
+larger population can be supported on a given acreage cultivated with
+vegetable produce than would be possible were the same land used for
+grazing cattle. Lieut. Powell quotes Prof. Francis Newman of University
+College, London, as declaring that&mdash;</p>
+
+<div class="blockquot"><p>100 acres devoted to sheep-raising will support 42 men: proportion
+1.<span class='pagenum'><a name="Page_53" id="Page_53">[Pg 53]</a></span></p>
+
+<p>100 acres devoted to dairy-farming will support 53 men: proportion
+1&frac14;.</p>
+
+<p>100 acres devoted to wheat will support 250 men: proportion 6.</p>
+
+<p>100 acres devoted to potato will support 683 men: proportion 16.</p></div>
+
+<p>To produce the same quantity of food yielded by an acre of land
+cultivated by the husbandman, three or four acres, or more, would be
+required as grazing land to raise cattle for flesh meat.</p>
+
+<p>Another point to note is that agriculture affords employment to a very
+much larger number of men than cattle-raising; that is to say, a much
+larger number of men are required to raise a given amount of vegetable
+food than is required to raise the same amount of flesh food, and so,
+were the present common omnivorous customs to give place to
+vegetarianism, a very much more numerous peasantry would be required on
+the land. This would be physically, economically, morally, better for
+the nation. It is obvious that national health would be improved with a
+considerably larger proportion of hardy country yeomen. The percentage
+of poor and unemployed people in large cities would be reduced, their
+labor being required on the soil, where, being in more natural,
+salutary, harmonious surroundings the moral element would have better
+opportunity for development than when confined in the unhealthy, ugly,
+squalid surroundings of a city slum.</p>
+
+<p>It is not generally known that there is often a decided <i>loss</i> of
+valuable food-material in feeding<span class='pagenum'><a name="Page_54" id="Page_54">[Pg 54]</a></span> animals for food, one authority
+stating that it takes nearly 4 lbs. of barley, which is a good wholesome
+food, to make 1 lb. of pork, a food that can hardly be considered safe
+to eat when we learn that tuberculosis was detected in 6,393 pigs in
+Berlin abattoirs in one year.</p>
+
+<p>As to the comparative cost of a vegetarian and omnivorous diet, it is
+instructive to learn that it is proverbial in the Western States of
+America that a Chinaman can live and support his family in health and
+comfort on an allowance which to a meat-eating white man would be
+starvation. It is not to be denied that a vegetarian desirous of living
+to eat, and having no reason or desire to be economical, could spend
+money as extravagantly as a devotee of the flesh-pots having a similar
+disposition. But it is significant that the poor of most European
+countries are not vegetarians from choice but from necessity. Had they
+the means doubtless they would purchase meat, not because of any
+instinctive liking for it, but because of that almost universal trait of
+human character that causes men to desire to imitate their superiors,
+without, in most cases, any due consideration as to whether the supposed
+superiors are worthy of the genuflection they get. Were King George or
+Kaiser Wilhelm to become vegetarians and advocate the non-flesh diet,
+such an occurrence would do far more towards advancing the popularity of
+this diet than a thousand lectures from "mere" men of science. Carlyle
+was not far wrong when<span class='pagenum'><a name="Page_55" id="Page_55">[Pg 55]</a></span> he called men "clothes worshippers." The
+uneducated and poor imitate the educated and rich, not because they
+possess that attitude of mind which owes its existence to a very deep
+and subtle emotion and which is expressed in worship and veneration for
+power, whether it be power of body, power of rank, power of mind, or
+power of wealth. The poor among Western nations are vegetarians because
+they cannot afford to buy meat, and this is plain enough proof as to
+which dietary is the cheaper.</p>
+
+<p>Perhaps a few straightforward facts on this point may prove interesting.
+An ordinary man, weighing 140 lbs. to 170 lbs., under ordinary
+conditions, at moderately active work, as an engineer, carpenter, etc.,
+could live in comfort and maintain good health on a dietary providing
+daily 1 lb. bread (600 to 700 grs. protein); 8 ozs. potatoes (70 grs.
+protein); 3 ozs. rice, or barley, or macaroni, or maize meal, etc. (100
+grs. protein); 4 ozs. dates, or figs, or prunes, or bananas, etc., and 2
+ozs. shelled nuts (130 grs. protein); the cost of which need not exceed
+10c. to 15c. per day; or in the case of one leading a more sedentary
+life, such as clerical work, these would be slightly reduced and the
+cost reduced to 8c. to 12c. per day. For one shilling per day, luxuries,
+such as nut butter, sweet-stuffs, and a variety of fruits and vegetables
+could be added. It is hardly necessary to point out that the housewife
+would be 'hard put to' to make ends meet<span class='pagenum'><a name="Page_56" id="Page_56">[Pg 56]</a></span> 'living well' on the ordinary
+diet at 25c. per head per day. The writer, weighing 140 lbs., who lives
+a moderately active life, enjoys good health, and whose tastes are
+simple, finds the cost of a cereal diet comes to 50c. to 75c. per week.</p>
+
+<p>The political economist and reformer finds on investigation, that the
+adoption of vegetarianism would be a solution of many of the complex and
+baffling questions connected with the material prosperity of the nation.
+Here is a remedy for unemployment, drink, slums, disease, and many forms
+of vice; a remedy that is within the reach of everyone, and that costs
+only the relinquishing of a foolish prejudice and the adoption of a
+natural mode of living plus the effort to overcome a vicious habit and
+the denial of pleasure derived from the gratification of corrupted
+appetite. Nature will soon create a dislike for that which once was a
+pleasure, and in compensation will confer a wholesome and beneficent
+enjoyment in the partaking of pure and salutary foods. Whether or no the
+meat-eating nations will awake to these facts in time to save themselves
+from ruin and extinction remains to be seen. Meat-eating has grown side
+by side with disease in England during the past seventy years, but there
+are now, fortunately, some signs of abatement. The doctors, owing
+perhaps to some prescience in the air, some psychical foreboding, are
+recommending that less meat be eaten. But whatever the future has in
+store, there is nothing more certain than this&mdash;that<span class='pagenum'><a name="Page_57" id="Page_57">[Pg 57]</a></span> in the adoption of
+the vegetable regimen is to be found, if not a complete panacea, at
+least a partial remedy, for the political and social ills that our
+nation at the present time is afflicted with, and that those of us who
+would be true patriots are in duty bound to practise and preach
+vegetarianism wheresoever and whensoever we can.<span class='pagenum'><a name="Page_58" id="Page_58">[Pg 58]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="VI" id="VI"></a>VI</h2>
+
+<h3>THE EXCLUSION OF DAIRY PRODUCE</h3>
+
+
+<p>It is unfortunate that many flesh-abstainers who agree with the general
+trend of the foregoing arguments do not realise that these same
+arguments also apply to abstinence from those animal foods known as
+dairy produce. In considering this further aspect it is necessary for
+reasons already given, to place hygienic considerations first.</p>
+
+<p>Is it reasonable to suppose that Nature ever intended the milk of the
+cow or the egg of the fowl for the use of man as food? Can anyone deny
+that Nature intended the cow's milk for the nourishment of her calf and
+the hen's egg for the propagation of her species? It is begging the
+question to say that the cow furnishes more milk than her calf requires,
+or that it does not injure the hen to steal her eggs. Besides, it is not
+true.</p>
+
+<p>Regarding the dietetic value of milk and eggs, which is the question of
+first importance, are we correct in drawing the inference that as Nature
+did not intend these foods for man, therefore they are not suitable for
+him? As far as the chemical constituents of these foods are concerned,<span class='pagenum'><a name="Page_59" id="Page_59">[Pg 59]</a></span>
+it is true they contain compounds essential to the nourishment of the
+human body, and if this is going to be set up as an argument in favor of
+their consumption, let it be remembered that flesh food also contains
+compounds essential to nourishment. But the point is this: not what
+valuable nutritive compounds does any food-substance contain, but what
+value, <i>taking into consideration its total effects</i>, has the food in
+question as a wholesome article of diet?</p>
+
+<p>It seems to be quite generally acknowledged by the medical profession
+that raw milk is a dangerous food on account of the fact that it is
+liable from various causes, sometimes inevitable, to contain impurities.
+Dr. Kellogg writes: Typhoid fever, cholera infantum, tuberculosis and
+tubercular consumption&mdash;three of the most deadly diseases known; it is
+very probable also, that diphtheria, scarlet fever and several other
+maladies are communicated through the medium of milk.... It is safe to
+say that very few people indeed are fully acquainted with the dangers to
+life and health which lurk in the milk supply.... The teeming millions
+of China, a country which contains nearly one-third of the entire
+population of the globe, are practically ignorant of this article of
+food. The high-class Hindoo regards milk as a loathsome and impure
+article of food, speaking of it with the greatest contempt as
+"cow-juice," doubtless because of his observations of the deleterious
+effect of the use of milk in its raw state.<span class='pagenum'><a name="Page_60" id="Page_60">[Pg 60]</a></span></p>
+
+<p>The germs of tuberculosis seem to be the most dangerous in milk, for
+they thrive and retain their vitality for many weeks, even in butter and
+cheese. An eminent German authority, Hirschberger, is said to have found
+10 per cent of the cows in the vicinity of large cities to be affected
+by tuberculosis. Many other authorities might be quoted supporting the
+contention that a large percentage of cows are afflicted by this deadly
+disease. Other germs, quite as dangerous, find their way into milk in
+numerous ways. Excreta, clinging to the hairs of the udder, are
+frequently rubbed off into the pail by the action of the hand whilst
+milking. Under the most careful sanitary precautions it is impossible to
+obtain milk free from manure, from the ordinary germs of putrefaction to
+the most deadly microbes known to science. There is little doubt but
+that milk is one of the uncleanest and impurest of all foods.</p>
+
+<p>Milk is constipating, and as constipation is one of the commonest
+complaints, a preventive may be found in abstinence from this food. As
+regards eggs, there is perhaps not so much to be said, although eggs so
+quickly undergo a change akin to putrefaction that unless eaten fresh
+they are unfit for food; moreover, (according to Dr. Haig) they contain
+a considerable amount of xanthins, and cannot, therefore, be considered
+a desirable food.</p>
+
+<p>Dairy foods, we emphatically affirm, are not necessary to health. In the
+section dealing with<span class='pagenum'><a name="Page_61" id="Page_61">[Pg 61]</a></span> 'Physical Considerations' sufficient was said to
+prove the eminent value of an exclusive vegetable diet, and the reader
+is referred to that and the subsequent essay on Nutrition and Diet for
+proof that man can and should live without animal food of any kind. Such
+nutritive properties as are possessed by milk and eggs are abundantly
+found in the vegetable kingdom. The table of comparative values given,
+exhibits this quite plainly. That man can live a thoroughly healthy life
+upon vegetable foods alone there is ample evidence to prove, and there
+is good cause to believe that milk and eggs not only are quite
+unnecessary, but are foods unsuited to the human organism, and may be,
+and often are, the cause of disease. Of course, it is recognized that
+with scrupulous care this danger can be minimized to a great extent, but
+still it is always there, and as there is no reason why we should
+consume such foods, it is not foolish to continue to do so?</p>
+
+<p>But this is not all. It is quite as impossible to consume dairy produce
+without slaughter as it is to eat flesh without slaughter. There are
+probably as many bulls born as cows. One bull for breeding purposes
+suffices for many cows and lives for many years, so what is to be done
+with the bull calves if our humanitarian scruples debar us from
+providing a vocation for the butcher? The country would soon be overrun
+with vast herds of wild animals and the whole populace would have to
+take to arms for self-preservation. So<span class='pagenum'><a name="Page_62" id="Page_62">[Pg 62]</a></span> it comes to the same thing. If
+we did not breed these animals for their flesh, or milk, or eggs, or
+labour, we should have no use for them, and so should breed them no
+longer, and they would quickly become extinct. The wild goat and sheep
+and the feathered life might survive indefinitely in mountainous
+districts, but large animals that are not domesticated, or bred for
+slaughter, soon disappear before the approach of civilisation. The Irish
+elk is extinct, and the buffalo of North America has been wiped out
+during quite recent years. If leather became more expensive (much of it
+is derived from horse hide) manufacturers of leather substitutes would
+have a better market than they have at present.<span class='pagenum'><a name="Page_63" id="Page_63">[Pg 63]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2>VI</h2>
+
+<h3>CONCLUSION</h3>
+
+
+<p>'However much thou art read in theory, if thou hast no practice thou art
+ignorant,' says the Persian poet Sa'di. 'Conviction, were it never so
+excellent, is worthless until it converts itself into Conduct. Nay,
+properly, Conviction is not possible till then,' says Herr
+Teufelsdrockh. It is never too late to be virtuous. It is right that we
+should look before we leap, but it is gross misconduct to neglect duty
+to conform to the consuetudes of the hour. We must endeavour in
+practical life to carry out to the best of our ability our philosophical
+and ethical convictions, for any lapse in such endeavour is what
+constitutes immorality. We must live consistently with theory so long as
+our chief purpose in life is advanced by so doing, but we must be
+inconsistent when by antinomianism we better forward this purpose. To
+illustrate: All morally-minded people desire to serve as a force working
+for the happiness of the race. We are convinced that the slaughter of
+animals for food is needless, and that it entails much physical and
+mental suffering among men<span class='pagenum'><a name="Page_64" id="Page_64">[Pg 64]</a></span> and animals and is therefore immoral.
+Knowing this we should exert our best efforts to counteract the wrong,
+firstly, by regulating our own conduct so as not to take either an
+active or passive part in this needless massacre of sub-human life, and
+secondly, by making those facts widely known which show the necessity
+for food reform.</p>
+
+<p>Now to go to the ultimate extreme as regards our own conduct we should
+make no use of such things as leather, bone, catgut, etc. We should not
+even so much as attend a concert where the players use catgut strings,
+for however far distantly related cause and effect may be, the fact
+remains that the more the demand, no matter how small, the more the
+supply. We should not even be guilty of accosting a friend from over the
+way lest in consequence he take more steps than otherwise he would do,
+thus wearing out more shoe-leather. He who would practise such absurd
+sansculottism as this would have to resort to the severest seclusion,
+and plainly enough we cannot approve of such fanaticism. By turning
+antinomian when necessary and staying amongst our fellows, making known
+our views according to our ability and opportunity, we shall be doing
+more towards establishing the proper relation between man and sub-man
+than by turning cenobite and refusing all intercourse and association
+with our fellows. Let us do small wrong that we may accomplish great
+good. Let us practise our creed so far as to abstain from the eating of<span class='pagenum'><a name="Page_65" id="Page_65">[Pg 65]</a></span>
+animal food, and from the use of furs, feathers, seal and fox skins, and
+similar ornaments, to obtain which necessitates the violation of our
+fundamental principles. With regard to leather, this material is, under
+present conditions, a 'by-product.' The hides of animals slaughtered for
+their flesh are made into leather, and it is not censurable in a
+vegetarian to use this article in the absence of a suitable substitute
+when he knows that by so doing he is not asking an animal's life, nor a
+fellow-being to degrade his character by taking it. There is a
+substitute for leather now on the market, and it is hoped that it may
+soon be in demand, for even a leather-tanner's work is not exactly an
+ideal occupation.</p>
+
+<p>Looking at the question of conviction and consistency in this way, there
+are conceivable circumstances when the staunchest vegetarian may even
+turn kreophagist. As to how far it is permissible to depart from the
+strictest adherence to the principles of vegetarianism that have been
+laid down, the individual must trust his own conscience to determine;
+but we can confidently affirm that the eating of animal flesh is
+unnecessary and immoral and retards development in the direction which
+the finest minds of the race hold to be good; and that the only time
+when it would not be wrong to feed upon such food would be when, owing
+to misfortunes such as shipwreck, war, famine, etc., starvation can only
+be kept at bay by the sacrifice of animal life. In such a case, man,
+con<span class='pagenum'><a name="Page_66" id="Page_66">[Pg 66]</a></span>sidering his own life the more valuable, must resort to the
+unnatural practice of flesh-eating.</p>
+
+<p>The reformer may have, indeed must have, to pay a price, and sometimes a
+big one, for the privilege, the greatest of all privileges, of educating
+his fellows to a realisation of their errors, to a realisation of a
+better and nobler view of life than they have hitherto known. Seldom do
+men who carve out a way for themselves, casting aside the conventional
+prejudices of their day, and daring to proclaim, and live up to, the
+truth they see, meet with the esteem and respect due to them; but this
+should not, and, if they are sincere and courageous, does not, deter
+them from announcing their message and caring for the personal
+discomfort it causes. It is such as these that the world has to thank
+for its progress.</p>
+
+<p>It often happens that the reformer reaps not the benefit of the reform
+he introduces. Men are slow to perceive and strangely slow to act, yet
+he who has genuine affection for his fellows, and whose desire for the
+betterment of humanity is no mere sentimental pseudo-religiosity, bears
+bravely the disappointment he is sure to experience, and with undaunted
+heart urges the cause that, as he sees it, stands for the enlightenment
+and happiness of man. The vegetarian in the West (Europe, America, etc.)
+is often ridiculed and spoken of by appellations neither complimentary
+nor kind, but this should deter no honorable man or woman from entering
+the ranks of<span class='pagenum'><a name="Page_67" id="Page_67">[Pg 67]</a></span> the vegetarian movement as soon as he or she perceives the
+moral obligation to do so. It may be hard, perhaps impossible, to
+convert others to the same views, but the vegetarian is not hindered
+from living his own life according to the dictates of his conscience.
+'He who conquers others is strong, but the man who conquers himself is
+mighty,' wrote Laotze in the <i>Tao Teh Ch'ing</i>, or 'The Simple Way.'</p>
+
+<p>When we call to mind some heroic character&mdash;a Socrates, a Regulus, a
+Savonarola&mdash;the petty sacrifices our duties entail seem trivial indeed.
+We do well to remember that it is only by obedience to the highest
+dictates of our own hearts and minds that we may obtain true happiness.
+It is only by living in harmony with all living creatures that nobility
+and purity of life are attainable. As we obey the immediate vision, so
+do we become able to see yet richer visions: but the <i>strength of the
+vision is ours only as we obey its high demands</i>.<span class='pagenum'><a name="Page_68" id="Page_68">[Pg 68]</a></span><br /><span class='pagenum'><a name="Page_69" id="Page_69">[Pg 69]</a></span></p>
+
+
+
+<hr style="width: 65%;" /><p><span class='pagenum'><a name="Page_70" id="Page_70">[Pg 70]</a></span></p>
+<h2><br /><br /><a name="NUTRITION_AND_DIET" id="NUTRITION_AND_DIET"></a>NUTRITION AND DIET<br /><br /></h2>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="I" id="I"></a>I</h2>
+
+<h3>THE SCIENCE OF NUTRITION</h3>
+
+
+<p>The importance of some general knowledge of the principles of nutrition
+and the nutritive values of foods is not generally realised. Ignorance
+on such a matter is not usually looked upon as a disgrace, but, on the
+contrary, it would be commonly thought far more reprehensible to lack
+the ability to conjugate the verb 'to be' than to lack a knowledge of
+the chemical properties of the food we eat, and the suitability of it to
+our organism. Yet the latter bears direct and intimate relation to man's
+physical, mental, and moral well-being, while the former is but a
+'sapless, heartless thistle for pedantic chaffinches,' as Jean Paul
+would say.</p>
+
+<p>The human body is the most complicated machine conceivable, and as it is
+absurd to suppose that any tyro can take charge of so comparatively
+simple a piece of mechanism as a locomotive, how much more absurd is it
+to suppose the human body can be kept in fit condition, and worked
+satisfactorily, without at least some, if only slight, knowledge of the
+nature of its constitution, and an<span class='pagenum'><a name="Page_71" id="Page_71">[Pg 71]</a></span> understanding of the means to
+satisfy its requirements? Only by study and observation comes the
+knowledge of how best to supply the required material which, by its
+oxidation in the body, repairs waste, gives warmth and produces energy.</p>
+
+<p>Considering, then, that the majority of people are entirely ignorant
+both of the chemical constitution of the body, and the physiological
+relationship between the body and food, it is not surprising to observe
+that in respect to this question of caring for the body, making it grow
+and work and think, many come to grief, having breakdowns which are
+called by various big-sounding names. Indeed, to the student of
+dietetics, the surprise is that the body is so well able to withstand
+the abuse it receives.</p>
+
+<p>It has already been explained in the previous essay how essential it is
+if we live in an artificial environment and depart from primitive
+habits, thereby losing natural instincts such as guide the wild animals,
+that we should study diet. No more need be said on this point. It may
+not be necessary that we should have some general knowledge of
+fundamental principles, and learn how to apply them with reasonable
+precision.</p>
+
+<p>The chemical constitution of the human body is made up of a large
+variety of elements and compounds. From fifteen to twenty elements are
+found in it, chief among which are oxygen, hydrogen, carbon, nitrogen,
+calcium, phosphorus, sodium, and sulphur. The most important compounds<span class='pagenum'><a name="Page_72" id="Page_72">[Pg 72]</a></span>
+are protein, hydrocarbons, carbohydrates, organic mineral matter, and
+water. The food which nourishes the body is composed of the same
+elements and compounds.</p>
+
+<p>Food serves two purposes,&mdash;it builds and repairs the body tissues, and
+it generates vital heat and energy, burning food as fuel. Protein and
+mineral matter serve the first purpose, and hydrocarbons (fats) and
+carbohydrates (sugars and starches) the second, although, if too much
+protein be assimilated it will be burnt as fuel, (but it is bad fuel as
+will be mentioned later), and if too much fat is consumed it will be
+stored away in the body as reserve supply. Most food contains some
+protein, fat, carbohydrates, mineral matter, and water, but the
+proportion varies very considerably in different foods.</p>
+
+<p>Water is the most abundant compound in the body, forming on an average,
+over sixty per cent. of the body by weight. It cannot be burnt, but is a
+component part of all the tissues and is therefore an exceedingly,
+important food. Mineral matter forms approximately five or six per cent.
+of the body by weight. Phosphate of lime (calcium phosphate), builds
+bone; and many compounds of potassium, sodium, magnesium and iron are
+present in the body and are necessary nutrients. Under the term protein
+are included the principal nitrogenous compounds which make bone, muscle
+and other material. It forms about 15 per cent. of the body by weight,
+and, as men<span class='pagenum'><a name="Page_73" id="Page_73">[Pg 73]</a></span>tioned above, is burnt as fuel for generating heat and
+energy. Carbohydrates form but a small proportion of the body-tissue,
+less than one per cent. Starches, sugars, and the fibre of plants, or
+cellulose, are included under this term. They serve the same purpose as
+fat.</p>
+
+<p>All dietitians are agreed that protein is the essential combined in
+food. Deprivation of it quickly produces a starved physical condition.
+The actual quantity required cannot be determined with perfect accuracy,
+although estimates can be made approximately correct. The importance of
+the other nutrient compounds is but secondary. But the system must have
+all the nutrient compounds in correct proportions if it is to be
+maintained in perfect health. These proportions differ slightly
+according to the individual's physical constitution, temperament and
+occupation.</p>
+
+<p>Food replenishes waste caused by the continual wear and tear incidental
+to daily life: the wear and tear of the muscles in all physical
+exertion, of the brain in thinking, of the internal organs in the
+digestion of food, in all the intricate processes of metabolism, in the
+excretion of waste matter, and the secretion of vital fluids, etc. The
+ideal diet is one which replenishes waste with the smallest amount of
+suitable material, so that the system is kept in its normal condition of
+health at a minimum of expense of energy. The value, therefore, of some
+general knowledge of the chemical constituents of food is obvious. The
+diet<span class='pagenum'><a name="Page_74" id="Page_74">[Pg 74]</a></span> must be properly balanced, that is, the food eaten must provide
+the nutrients the body requires, and not contain an excess of one
+element or a deficiency of another. It is impossible to substitute
+protein for fat, or <i>vice versa</i>, and get the same physiological result,
+although the human organism is wonderfully tolerant of abuse, and
+remarkably ingenious in its ability to adapt itself to abnormal
+conditions.</p>
+
+<p>It has been argued that it is essentially necessary for a well-balanced
+dietary that the variety of food be large, or if the variety is to be
+for any reason restricted, it must be chosen with great discretion.
+Dietetic authorities are not agreed as to whether the variety should be
+large or small, but there is a concensus of opinion that, be it large or
+small, it should be selected with a view to supplying the proper
+nutrients in proper proportions. The arguments, so far as the writer
+understands them, for and against a large variety of foods, are as
+follows:&mdash;</p>
+
+<p>If the variety be large there is a temptation to over-feed. Appetite
+does not need to be goaded by tasty dishes; it does not need to be
+goaded at all. We should eat when hungry and until replenished; but to
+eat when not hungry in order to gratify a merely sensual appetite, to
+have dishes so spiced and concocted as to stimulate a jaded appetite by
+novelty of taste, is harmful to an extent but seldom realised. Hence the
+advisability, at least in the case of persons who have<span class='pagenum'><a name="Page_75" id="Page_75">[Pg 75]</a></span> not attained
+self-mastery over sensual desire, of having little variety, for then,
+when the system is replenished, over-feeding is less likely to occur.</p>
+
+<p>In this connection it should be remembered that in some parts of the
+world the poor, although possessing great strength and excellent health,
+live upon, and apparently relish, a dietary limited mostly to black
+bread and garlics, while among ourselves an ordinary person eats as many
+as fifty different foods in one day.<a name="FNanchor_3_3" id="FNanchor_3_3"></a><a href="#Footnote_3_3" class="fnanchor">[3]</a></p>
+
+<p>On the other hand, a too monotonous dietary, especially where people are
+accustomed to a large variety of mixed foods, fails to give the
+gustatory pleasure necessary for a healthy secretion of the digestive
+juices, and so may quite possibly result in indigestion. It is a matter
+of common observation that we are better able to digest food which we
+enjoy than that which we dislike, and as we live not upon what we eat,
+but upon what we digest, the importance of enjoying the food eaten is
+obvious.</p>
+
+<p>Also as few people know anything about the nutritive value of foods,
+they stand a better chance, if they eat a large variety, of procuring
+the required quantity of different nutrients than when restricted to a
+very limited dietary, because,<span class='pagenum'><a name="Page_76" id="Page_76">[Pg 76]</a></span> if the dietary be very limited they
+might by accident choose as their mainstay some food that was badly
+balanced in the different nutrients, perhaps wholly lacking in protein.
+It is lamentable that there is such ignorance on such an all-important
+subject. However, we have to consider things as they are and not as they
+ought to be.</p>
+
+<p>Perhaps the best way is to have different food at different meals,
+without indulging in many varieties at one meal. Thus taste can be
+satisfied, while the temptation to eat merely for the sake of eating is
+less likely to arise.</p>
+
+<p>It might be mentioned, in passing, that in the opinion of the best
+modern authorities the average person eats far more than he needs, and
+that this excess inevitably results in pathological conditions. Voit's
+estimate of what food the average person requires daily was based upon
+observation of what people <i>do</i> eat, not upon what they <i>should</i> eat.
+Obviously such an estimate is valueless. As well argue that an ounce of
+tobacco daily is what an ordinary person should smoke because it is the
+amount which the average smoker consumes.</p>
+
+<p>A vegetarian needs only to consider the amount of protein necessary, and
+obtained from the food eaten. The other nutrients will be supplied in
+proportions correct enough to satisfy the body requirements under normal
+conditions of health. The only thing to take note of is that more fat
+and carbohydrates are needed in cold weather than hot, the body
+requiring more fuel for warmth.<span class='pagenum'><a name="Page_77" id="Page_77">[Pg 77]</a></span> But even this is not essential: the
+essential thing is to have the required amount of protein. In passing,
+it is interesting to observe the following: the fact that in a mixed
+fruitarian diet the proportion of the nutrient compounds is such as to
+satisfy natural requirements is another proof of the suitability of the
+vegetable regimen to the human organism. It is a provision of Nature
+that those foods man's digestive organs are constructed to assimilate
+with facility, and man's organs of taste, smell, and perception best
+prefer, are those foods containing chemical compounds in proportions
+best suited to nourish his body.</p>
+
+<p>One of the many reasons why flesh-eating is deleterious is that flesh is
+an ill-balanced food, containing, as it does, considerable protein and
+fat, but no carbohydrates or neutralising salts whatever. As the body
+requires three to four times more carbohydrates than protein, and
+protein cannot be properly assimilated without organic minerals, it is
+seen that with the customary 'bread, meat and boiled potatoes' diet,
+this proportion is not obtained. Prof. Chittenden holds the opinion that
+the majority of people partake greatly in excess of food rich in
+protein.</p>
+
+<p style="margin-bottom: -1.5em;">No hard and fast rule can be laid down to different persons require
+different foods and foods and amounts at different times under different</p>
+
+<div class="trans-note">Transcriber's note: It is regretted that a line has been missed out by the typesetter.
+
+      </div>
+
+
+
+<p style="margin-top: -1.5em;">regulate the amount, or proper proportions, of food
+material for a well-balanced dietary, as amounts, and the same person
+requires different<span class='pagenum'><a name="Page_78" id="Page_78">[Pg 78]</a></span> ferent conditions. Professor W. O. Atwater, an
+American, makes the following statement: 'As the habits and conditions
+of individuals differ, so, too, their needs for nourishment differ, and
+their food should be adapted to their particular requirements. It has
+been estimated that an average man at moderately active labor, like a
+carpenter, or mason, should have (daily) about 115 grams (1750 grains)
+or 0.25 pound of available protein, and sufficient fuel ingredients in
+addition to make the fuel value of the whole diet 3,400 calories; while
+a man at sedentary employment would be well nourished with 92 grams
+(1400 grains) or 0.20 pound of available protein, and enough fat and
+carbohydrates in addition to yield 2,700 calories of energy. The demands
+are, however, variable, increasing and decreasing with increase and
+decrease of muscular work, or as other needs of the person change. Each
+person, too, should learn by experience what kinds of food yield him
+nourishment with the least discomfort, and should avoid those which do
+not "agree" with him.'</p>
+
+<p>It has been stated that unless the body is supplied with protein, hunger
+will be felt, no matter if the stomach be over-loaded with
+non-nitrogenous food. If a hungry man ate heartily of <i>only</i> such foods
+as fresh fruit and green vegetables he might soon experience a feeling
+of fulness, but his hunger would not be appeased. Nature asks for
+protein, and hunger will continue so long as this want remains
+unsatisfied. Similarly<span class='pagenum'><a name="Page_79" id="Page_79">[Pg 79]</a></span> as food is the first necessity of life, so is
+protein the first necessity in food. If a person were deprived of
+protein starvation must inevitably ensue.</p>
+
+<p>Were we (by 'we' is meant the generality of people in this country), to
+weigh out our food supply, for, say a week, we should soon realise what
+a large reduction from the usual quantity of food consumed would have to
+be made, and instead of eating, as is customary, without an appetite,
+hunger might perhaps once a day make itself felt. There is little doubt
+but that the health of most people would be vastly improved if food were
+only eaten when genuine hunger was felt, and the dietary chosen were
+well balanced, <i>i.e.</i>, the proportions of protein, fat, carbohydrates
+and salts being about 3, 2, 9, 2-3. As aforesaid, the mixed vegetarian
+dietary is, in general, well-balanced.</p>
+
+<p>While speaking about too much food, it may be pointed out that the
+function of appetite is to inform us that the body is in need of
+nutriment. The appetite was intended by Nature for this purpose, yet how
+few people wait upon appetite! The generality of people eat by time,
+custom, habit, and sensual desire; not by appetite at all. If we eat
+when not hungry, and drink when not thirsty, we are doing the body no
+good but positive harm. The organs of digestion are given work that is
+unnecessary, thus detracting from the vital force of the body, for there
+is only a limited amount of potential energy, and if some of this<span class='pagenum'><a name="Page_80" id="Page_80">[Pg 80]</a></span> is
+spent unnecessarily in working the internal organs, it follows that
+there is less energy for working the muscles or the brain. So that an
+individual who habitually overfeeds becomes, after a time, easily tired,
+physically lazy, weak, perhaps if temperamentally predisposed, nervous
+and hypochondriacal. Moreover, over-eating not only adds to the general
+wear and tear, thus probably shortening life, but may even result in
+positive disease, as well as many minor complaints such as constipation,
+dyspepsia, flatulency, obesity, skin troubles, rheumatism, lethargy,
+etc.</p>
+
+<p>Just as there is danger in eating too much, so there is much harm done
+by drinking too much. The evil of stimulating drinks will be spoken of
+later; at present reference is made only to water and harmless
+concoctions such as lime-juice, unfermented wines, etc. To drink when
+thirsty is right and natural; it shows that the blood is concentrated
+and is in want of fluid. But to drink merely for the pleasure of
+drinking, or to carry out some insane theory like that of 'washing out'
+the system is positively dangerous. The human body is not a dirty barrel
+needing swilling out with a hose-pipe. It is a most delicate piece of
+mechanism, so delicate that the abuse of any of its parts tends to throw
+the entire system out of order. It is the function of the blood to
+remove all the waste products from the tissues and to supply the fresh
+material to take the place of that which has been removed. Swilling the
+system out<span class='pagenum'><a name="Page_81" id="Page_81">[Pg 81]</a></span> with liquid does not in any way accelerate or aid the
+process, but, on the contrary, retards and impedes it. It dilutes the
+blood, thus creating an abnormal condition in the circulatory system,
+and may raise the pressure of blood and dilate the heart. Also it
+dilutes the secretions which will therefore 'act slowly and
+inefficiently, and more or less fermentation and putrefaction will
+meanwhile be going on in the food masses, resulting in the formation of
+gases, acids, and decomposition products.'</p>
+
+<p>Eating and drinking too much are largely the outcome of sensuality. To
+see a man eat sensually is to know how great a sensualist he is.
+Sensualism is a vice which manifests itself in many forms. Poverty has
+its blessings. It compels abstinence from rich and expensive foods and
+provides no means for surfeit. Epicurus was not a glutton. Socrates
+lived on bread and water, as did Sir Isaac Newton. Mental culture is not
+fostered by gluttony, but gluttony is indulged in at the expense of
+mental culture. The majority of the world's greatest men have led
+comparatively simple lives, and have regarded the body as a temple to be
+kept pure and holy.</p>
+
+<p>We have now to consider (<i>a</i>) what to eat, (<i>b</i>) when to eat, (<i>c</i>) how
+to eat. First, then, we will consider the nutritive properties of the
+common food-stuffs.<span class='pagenum'><a name="Page_82" id="Page_82">[Pg 82]</a></span></p>
+
+
+
+
+
+<hr style="width: 65%;" />
+<h2>II</h2>
+
+<h3>WHAT TO EAT</h3>
+
+
+<p>Among the foods rich in protein are the legumes, the cereals, and nuts.
+Those low in protein are fresh fruits, green vegetables, and roots. Fat
+is chiefly found in nuts, olives, and certain pulses, particularly the
+peanut; and carbohydrates in cereals, pulses, and many roots. Fruit and
+green vegetables consist mostly of water and organic mineral compounds,
+and in the case of the most juicy varieties may be regarded more as
+drink than food. We have, then, six distinct classes of food&mdash;the
+pulses, cereals, nuts, fruits, green vegetables, and roots. Let us
+briefly consider the nutritive value of each.</p>
+
+<p>Pulse foods usually form an important item in a vegetarian dietary. They
+are very rich in their nutritive properties, and even before matured are
+equal or superior in value to any other green vegetable. 'The ripened
+seed shows by analysis a very remarkable contrast to most of the matured
+foods, as the potato and other tubers, and even to the best cereals, as
+wheat. This superiority lies in the large amount of nitrogen in the
+form<span class='pagenum'><a name="Page_83" id="Page_83">[Pg 83]</a></span> of protein that they contain.' Peas, beans, and lentils should be
+eaten very moderately, being highly concentrated foods. The removal of
+the skins from peas and beans, also of the germs of beans, by
+parboiling, is recommended, as they are then more easily digested and
+less liable to 'disagree.' These foods, it is interesting to know are
+used extensively by the vegetarian nations. The Mongol procures his
+supply of protein chiefly from the Soya bean from which he makes
+different preparations of bean cheese and sauce. It is said that the
+poorer classes of Spaniards and the Bedouins rely on a porridge of
+lentils for their mainstay. In India and China where rice is the staple
+food, beans are eaten to provide the necessary nitrogenous matter, as
+rice alone is considered deficient in protein.</p>
+
+<p>With regard to the pulse foods, Dr. Haig, in his works on uric acid,
+states that, containing as they do considerable xanthin, an exceedingly
+harmful poison, they are not to be commended as healthful articles of
+diet. He states that he has found the pulses to contain even more
+xanthin than many kinds of flesh-meat, and as it is this poison in flesh
+that causes him to so strongly condemn the eating of meat, he naturally
+condemns the eating of any foods in which this poison exists in any
+considerable quantity. He writes: 'So far as I know the "vegetarians" of
+this country are decidedly superior in endurance to those feeding on
+animal tissues, who might<span class='pagenum'><a name="Page_84" id="Page_84">[Pg 84]</a></span> otherwise be expected to equal them; but
+these "vegetarians" would be still better if they not only ruled out
+animal flesh, but also eggs, the pulses (peas, beans, lentils and
+peanuts), eschew nuts, asparagus, and mushrooms, as well as tea, coffee
+and cocoa, all of which contain a large amount of uric acid, or
+substances physiologically equivalent to it.'</p>
+
+<p>Dr. Haig attributes many diseases and complaints to the presence of uric
+acid in the blood and its deposits in the tissues: 'Uric acid diseases
+fall chiefly in two groups: (a) The arthritic group, comprising gout,
+rheumatism, and similar affections of many fibrous tissues throughout
+the body; (b) the circulation group including headache, epilepsy, mental
+depression, an&aelig;mia, Bright's disease, etc.' Speaking with regard to
+rheumatism met with among the vegetarian natives of India, Dr. Haig
+writes: 'I believe it will appear, on investigation, that in those parts
+of India where rice and fresh vegetables form the staple foods, not only
+rheumatism, but uric acid diseases generally are little known, whereas
+in those parts where pulses are largely consumed, they are
+common&mdash;almost universal.'</p>
+
+<p>The cereals constitute the mainstay of vegetarians all the world over,
+and although not superior to nuts, must be considered an exceedingly
+valuable, and, in some cases, essential food material. They differ
+considerably in their nu<span class='pagenum'><a name="Page_85" id="Page_85">[Pg 85]</a></span>tritive properties, so it is necessary to
+examine the worth of each separately.</p>
+
+<p>Wheat, though not universally the most extensively used of the cereals,
+is the most popular and best known cereal in this country. It has been
+cultivated for ages and has been used by nearly all peoples. It is
+customary to grind the berries into a fine meal which is mixed with
+water and baked. There are various opinions about the comparative value
+of white and whole-wheat flour. There is no doubt but that the
+whole-wheat flour containing, as it does, more woody fibre than the
+white, has a tendency to increase the peristaltic action of the
+intestines, and thus is valuable for persons troubled with
+constipation.<a name="FNanchor_4_4" id="FNanchor_4_4"></a><a href="#Footnote_4_4" class="fnanchor">[4]</a> From a large number of analyses it has been determined
+that entire wheat flour contains about 2.4 per cent. more protein than
+white flour (all grades), yet experiments have demonstrated that the
+<i>available</i> protein is less in entire wheat-flour than in white
+flour.<a name="FNanchor_5_5" id="FNanchor_5_5"></a><a href="#Footnote_5_5" class="fnanchor">[5]</a> This is probably due to the fact that the protein which is
+enclosed in the bran cannot be easily assimilated, as the digestive
+organs are unable to break up the outer walls of woody fibre and extract
+the nitrogenous matter they contain. On the other hand whole-wheat flour
+contains con<span class='pagenum'><a name="Page_86" id="Page_86">[Pg 86]</a></span>siderably more valuable and available mineral matter than
+does white flour. The two outer layers contain compounds of phosphorus,
+lime, iron, and soda. Analyses by Atwater show entire-wheat flour to
+contain twice as much mineral matter as white flour. It is affirmed by
+Broadbent and others, that this mineral matter is exceedingly valuable
+both as a nutrient, and because of its neutralising effect upon proteid
+wastes, and that it is because of this that flour made from the
+entire-wheat berry has very superior food value to that made from the
+berry minus the outer cuticles. Many dietetists look upon whole-wheat
+bread as one of the most salutary of all foods and strongly advise its
+use in place of white bread. A well-known doctor states that he has
+known it a cure for many diseases, and thinks that many nervous
+complaints due to 'saline starvation' can be cured by substituting
+whole-meal for white bread.</p>
+
+<p>But in opposition to these views Dr. Haig thinks that as the outer brown
+husk of all cereals contains some xanthin, it should on this account be
+removed. He therefore recommends white flour, (not superfine, but
+cheap-grade), in place of the entire-wheat. Others, however, are of the
+opinion that the amount of xanthin present in the bran is so small as
+not to be considered, especially when, by the removal of the xanthin,
+valuable mineral matter is also removed.</p>
+
+<p>Of course, it is difficult for a layman to form an opinion when experts
+differ. Perhaps the best<span class='pagenum'><a name="Page_87" id="Page_87">[Pg 87]</a></span> thing to do is to use whole-wheat bread if
+there is any tendency to constipation. If not, then choose that which is
+the more palatable, or change from one to the other as inclination
+dictates. This adds to variety, and as digestion is better when the food
+is better relished, no doubt, in this case, that which pleases the taste
+best is the best to eat. At least, we can hold this view tentatively for
+the present.</p>
+
+<p>Wheat flour (entire), ranks the highest of all the cereals in protein,
+excepting oatmeal, averaging 13 per cent. In fat it exceeds rice and
+rye, is equal with barley and maize, but considerably below oatmeal:
+averaging about 1.9 per cent. In carbohydrates it averages about
+seventy-two per cent., all the cereals being very much alike in quantity
+of these nutrients. It is a well-balanced food, as indeed, all cereals
+are, and is palatable prepared in a variety of ways, although, made into
+unleavened, unsalted bread, the sweet, nutty flavour of the berry itself
+is best preserved.</p>
+
+<p>Oatmeal is not extensively used, comparatively speaking, although it has
+an excellent reputation. It is decidedly the richest cereal in protein
+and fat, especially fat, and this is probably why people living in cold
+climates find it such a sustaining food. In protein it averages 16.1 per
+cent.: in fat 7.2 per cent. It is very commonly used as porridge. When
+well cooked, that is to say, for several hours, this is a good way to
+prepare it, but a better is to eat it dry in the form<span class='pagenum'><a name="Page_88" id="Page_88">[Pg 88]</a></span> of unsweetened
+oatcakes, scones, etc., these being more easily digested because
+necessitating thorough mastication. The above remarks regarding the
+removal of the bran from wheat-flour are precisely as applicable to
+oatmeal, as well as rye, so no more need be said on that point.</p>
+
+<p>Rye flour is not unlike wheat, and is used more extensively than wheat
+in many parts of Europe. It has 2 per cent. less protein than wheat and
+its gluten is darker in colour and less elastic and so does not make as
+light a loaf; but this does not detract from its nutritive value at all.
+Being more easily cultivated than wheat, especially in cold countries,
+it is cheaper and therefore more of a poor man's food.</p>
+
+<p>Indian corn, or maize, or Turkish wheat, is one of the finest of
+cereals. It is used extensively in America, North and South, in parts of
+the Orient, in Italy, the Balkans, Servia, and elsewhere. It is used as
+a green vegetable and when fully matured is ground into meal and made
+into bread, porridge, biscuits, Johnny-cake, etc., etc. Corn compared to
+wheat is rich in fat, but in protein wheat is the richer by about 3 per
+cent. Sugar corn, cooked and canned, is sold in England by food-reform
+dealers. It is perhaps the most tasty of all the cereals.</p>
+
+<p>Rice is the staple of the Orientals. The practice of removing the dark
+inner skin in order to give the uncooked grain a white and polished
+appearance, is not only an expensive operation,<span class='pagenum'><a name="Page_89" id="Page_89">[Pg 89]</a></span> but a very foolish one,
+for it detracts largely from the nutritive value of the food, as
+considerable protein and other valuable matter is removed along with the
+bran. We are told that the Burmese and Japanese and other nations who
+use rice as their principal food-stuff, use the entire grain. As
+compared to undressed rice, the ordinary, or polished rice is deficient
+3 per cent. of protein; 6 per cent. of fat; 5 per cent. of mineral
+matter. 'Once milled' rice can be procured in this country, but has to
+be specially asked for. Rice is not nearly so nitrogenous as wheat, but
+is equal to it in fuel value, this being due to the large amount of
+starch it contains. It is an excellent food, being easily digested and
+easily prepared.</p>
+
+<p>Millet, buckwheat, wild rice, sesame, and Kaffir corn, are cereals
+little known in this country, although where they are raised they are
+largely used by the natives. However, we need not trouble to consider
+their food value as they are not easily procurable either in Europe or
+America.</p>
+
+<p>Nuts are perhaps the best of all foods. There is no doubt but that man
+in his original wild state lived on nuts and berries and perhaps roots.
+Nuts are rich in protein and fat. They are a concentrated food, very
+palatable, gently laxative, require no preparation but shelling, keep
+well, are easily portable, and are, in every sense, an ideal food. They
+have a name for being indigestible, but this may be due to errors in
+eating, not to the nuts. If we eat nuts, as is often done, after<span class='pagenum'><a name="Page_90" id="Page_90">[Pg 90]</a></span> having
+loaded the stomach with a large dinner, the work of digesting them is
+rendered very difficult, for the digestive apparatus tires itself
+disposing of the meal just previously eaten. Most things are
+indigestible eaten under such conditions. Nuts should be looked upon as
+the essential part of the meal and should be eaten first; bread, salad
+stuffs and fruit help to supply bulk and can follow as dessert if
+desired. Another cause of nuts not being easily digested is insufficient
+mastication. They are hard, solid food, and should be thoroughly chewed
+and insalivated before being swallowed. If the teeth are not good, nuts
+may be grated in an ordinary nut-mill, and then, if eaten slowly and
+sparingly, will generally be found to digest. Of course with a weak
+digestion nuts may have to be avoided, or used in very small quantities
+until the digestion is strengthened; but with a normal, healthy person,
+nuts are a perfect food and can be eaten all the year round. Perhaps it
+is best not to eat a large quantity at once, but to spread the day's
+supply over four or five light meals. With some, however, two meals a
+day seems to work well.</p>
+
+<p>Pine kernels are very suitable for those who have any difficulty in
+masticating or digesting the harder nuts, such as the brazil, filbert,
+etc. They are quite soft and can easily be ground into a soft paste with
+a pestil and mortar, making delicious butter. They vary considerably in
+nitrogenous matter, averaging about 25 per cent. and<span class='pagenum'><a name="Page_91" id="Page_91">[Pg 91]</a></span> are very rich in
+fat, averaging about 50 per cent. Chestnuts are used largely by the
+peasants of Italy. They are best cooked until quite soft when they are
+easily digested. Chestnut meal is obtainable, and when combined with
+wheatmeal is useful for making biscuits and breadstuffs. Protein in
+chestnuts averages 10 per cent. Walnuts, Hazelnuts, Filberts, Brazils,
+Pecans, Hickory nuts, Beechnuts, Butternuts, Pistachio nuts and Almonds
+average 16 per cent. protein; 52 per cent. fat; 20 per cent.
+carbohydrates; 2 per cent. mineral salts. As each possesses a distinct
+flavour, one can live on nuts alone and still enjoy the pleasure of
+variety. A man weighing 140 lbs. would, at moderately active labour,
+require, to live on almonds alone&mdash;11 ozs. per day. 10 ozs. of nuts per
+day together with some fresh fruit or green salad in summer, and in
+winter, some roots, as potato, carrot, or beetroot, would furnish an
+ideal diet for one whose taste was simple enough to relish it.</p>
+
+<p>Fruits are best left alone in winter. They are generally acid, and the
+system is better without very acid foods in the cold weather. But fruits
+are health-giving foods in warm and hot weather, and living under
+natural, primitive conditions, this is the only time of the year we
+should have them, for Nature only provides fruit during the months of
+summer. The fraction of protein fruit contains, 1 per cent. or less, is
+too small to be of any<span class='pagenum'><a name="Page_92" id="Page_92">[Pg 92]</a></span> account. The nutritive value of fruits consists
+in their mineral salts, grape-sugar and water.</p>
+
+<p>Much the same applies to green vegetables. In cooking vegetables care
+should be taken that the water they are cooked in is not thrown away as
+it contains nearly all the nutrient properties of the vegetable; that is
+to say, the various salts in the vegetable become dissolved in the water
+they are boiled in. This water can be used for soup if desired, or
+evaporated, and with flour added to thicken, served as sauce to the
+vegetable. Potatoes are a salutary food, especially in winter. They
+contain alkalies which help to lessen the accumulation of uric acid.
+They should be cooked with skins on: 16 grains per lb. more of valuable
+potash salts are thus obtained than when peeled and boiled in the
+ordinary way. The ideal method, however, of taking most vegetables is in
+the form of uncooked salads, for in these the health-giving, vitalising
+elements remain unaltered.</p>
+
+<p>If man is to be regarded, as many scientists regard him, as a frugivore,
+constitutionally adapted and suited to a nut-fruit diet, then to regain
+our lost original taste and acquire a liking for such simple foods
+should be our aim. It may be difficult, if not impossible, to make a
+sudden change after having lived for many years upon the complex
+concoctions of the chef's art, for the system resents sudden changes,
+but with proper care, changing discreetly, one can generally attain<span class='pagenum'><a name="Page_93" id="Page_93">[Pg 93]</a></span> a
+desired end, especially when it involves the replacing of a bad habit by
+a good one.</p>
+
+<p>In the recipes that follow no mention is made of condiments, <i>i.e.</i>,
+pepper, salt, mustard, spice, <i>et hoc genus omni</i>. Condiments are not
+foods in any sense whatever, and the effect upon the system of
+'seasoning' foods with these artificial aids to appetite, is always
+deleterious, none the less because it may at the time be imperceptible,
+and may eventually result in disease. Dr. Kellogg writes: 'By contact,
+they irritate the mucous membrane, causing congestion and diminished
+secretion of gastric juice when taken in any but quite small quantities.
+When taken in quantities so small as to occasion no considerable
+irritation of the mucous membrane, condiments may still work injury by
+their stimulating effects, when long continued.... Experimental evidence
+shows that human beings, as well as animals of all classes, live and
+thrive as well without salt as with it, other conditions being equally
+favorable. This statement is made with a full knowledge of counter
+arguments and experiments, but with abundant testimony to support the
+position taken.... All condiments hinder natural digestion.'</p>
+
+<p>Condiments, together with such things as pickles, vinegar, alcohol, tea,
+coffee, cocoa, tobacco, opium, are all injurious, and undoubtedly are
+the cause of an almost innumerable number of minor, and, in some cases,
+serious, complaints. Theine, caffeine, and theobromine, all stimulant
+drugs, are<span class='pagenum'><a name="Page_94" id="Page_94">[Pg 94]</a></span> present in tea, coffee, and cocoa, respectively. Tea also
+contains tannin, a substance which is said to seriously impair
+digestion.</p>
+
+<p>Alcohol, tea, coffee, etc., are stimulants. Stimulants do not produce
+force and should never be mistaken for food. They are undoubtedly
+injurious, as they are the cause, among other evils, of <i>loss</i> of force.
+They cause an abnormal metabolism which ultimately weakens and exhausts
+the whole system. While these internal activities are taking place,
+artificial feelings of well-being, or, at least, agreeable sensations,
+are produced, which are unfortunately mistaken for signs of benefit.
+Speaking of alcohol Dr. Haig writes: 'It introduces no albumen or force,
+it merely affects circulation, nutrition, and the metabolism of the
+albumens already in the body, and this call on the resources of the body
+is invariably followed by a corresponding depression or economy in the
+future.... It has been truly said that the man who relies upon
+stimulants for strength is lost, for he is drawing upon a reserve fund,
+which is not completely replaced, and physiological bankruptcy must
+inevitably ensue. This is what the stimulants such as tea, coffee,
+alcohol, tobacco, opium and cocaine do for those who trust in them.'</p>
+
+<p>He who desires to enjoy life desires to possess good physical health,
+for a healthy body is almost essential to a happy life; and he who
+desires to live healthily does not abuse his body with poisonous drugs.
+It may require courage to reform,<span class='pagenum'><a name="Page_95" id="Page_95">[Pg 95]</a></span> but he who reforms in this direction
+has the satisfaction of knowing that his good health will probably some
+day excite the envy of his critics.</p>
+
+<p>The chemical composition of all the common food materials can be seen
+from tables of analyses. It would be to the advantage of everyone to
+spend a little time examining these tables. It is not a difficult
+matter, and the trouble to calculate the quantity of protein in a given
+quantity of food, when once the <i>modus operandi</i> is understood, is
+trifling. As it has not unwisely been suggested, if people would give,
+say, one-hundredth the time and attention to studying the needs of the
+body and how to satisfy them as they give to dress and amusement, there
+is little doubt that there would be more happiness in the world.</p>
+
+<p>The amount of protein in any particular prepared food is arrived at in
+the following manner: In the first place those ingredients containing a
+noticeable amount of protein are carefully weighed. Food tables are then
+consulted to discover the protein percentage. Suppose, for instance, the
+only ingredient having a noticeable quantity of protein is rice, and 1
+lb. is used. The table is consulted and shows rice to contain eight per
+cent. protein. In 1 lb. avoirdupois there are 7,000 grains; eight per
+cent. of 7,000 is 70.00 &times; 8 = 560 grains. Therefore, in the dish
+prepared there are 560 grains of protein. It is as well after cooking to
+weight the entree or pudding and divide the number of ounces it weighs
+into 560,<span class='pagenum'><a name="Page_96" id="Page_96">[Pg 96]</a></span> thus obtaining the number of grains per ounce. Weighing out
+food at meals is only necessary at first, say for the first week or so.
+Having decided about how many grains of protein to have daily, and
+knowing how many grains per ounce the food contains, the eye will soon
+get trained to estimate the quantity needed. It is not necessary to be
+exact; a rough approximation is all that is needed, so as to be sure
+that the system is getting somewhere near the required amount of
+nutriment, and not suffering from either a large excess or deficiency of
+protein.<span class='pagenum'><a name="Page_97" id="Page_97">[Pg 97]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2>III</h2>
+
+<h3>WHEN TO EAT</h3>
+
+
+<p>The question of when to eat is of some importance. The Orientals eat
+fewer meals than we do, and in their abstemiousness they set us an
+example we should do well to follow. Sufficient has already been said to
+show that it is a mistake to imagine a great deal of food gives great
+strength. When we eat frequently, and especially when we 'live well,'
+that is, are accustomed to a large variety of food, we are tempted to
+eat far more than is good for us. Little and often may work
+satisfactorily so long as it does not develop into much and often,
+which, needless to say, it is very likely to do. Most people on this
+account would probably be much better in their health if they ate but
+twice daily, at noon, and five or six hours before going to bed. Then
+there is less chance of over-feeding. If, however, we experimentally
+determine the quantity of food that our particular system requires in
+order to be maintained in good health, and can trust our self-command in
+controlling the indulgence of sense, probably the best method is to eat
+anyway three times daily, and four, five, or even six times, or doing
+away with set meals altogether, would be a procedure which,<span class='pagenum'><a name="Page_98" id="Page_98">[Pg 98]</a></span> judging
+from analogy of the anthropoids, ought to be a better method than eating
+a whole day's supply at once, or at two or three meals.</p>
+
+<p>It is not wise to sit down to a meal when the body is thoroughly
+fatigued. A glass of hot or cold water will be found reviving, and then,
+after a short rest, the system will be far better able to assimilate
+food. When the body is 'tired out,' it stands to reason it cannot
+perform digestion as easily and as well as when in fit condition.</p>
+
+<p>Also it is unwise to eat immediately before undertaking vigorous
+muscular work. Strenuous exercise after meals is often the cause of
+digestive disorders. Starting on exercise after a hearty meal may
+suspend the gastric digestion, and so prevent the assimilation of
+protein as to produce a sensation of exhaustion. If, however, rest is
+taken, the digestive organs proceed with their work, and after a short
+time recuperation follows, and the exercise can be continued. It is
+unwise to allow such a suspension of digestion because of the danger of
+setting up fermentation, or putrefaction, in the food mass awaiting
+digestion, for this may result in various disorders.</p>
+
+<p>For the same reason it is a bad plan to eat late at night. It is unwise
+to take a meal just before going to bed, for the digestive organs cannot
+do their work properly, if at all, while the body is asleep, and the
+food not being digested is liable to ferment and result in dyspepsia.
+The 'sinking feeling' sometimes complained of if a<span class='pagenum'><a name="Page_99" id="Page_99">[Pg 99]</a></span> meal is not eaten
+late at night and described as a kind of hunger is probably due to an
+abnormal secretion of acid in the stomach. A glass of hot water will
+often relieve this discomfort. This feeling is seldom experienced by
+vegetarians of long standing. The natives of India, it is said, do not
+experience it at all, which fact leads us to surmise the cause to be in
+some way connected with flesh-eating. Farinaceous foods, however,
+prepared as soup, porridge, gruel, pultaceous puddings, etc., when
+eaten, as is customary, without proper insalivation, are liable to be
+improperly digested and to ferment, giving rise to the sensation
+described as a 'sinking feeling' and erroneously thought to be hunger.</p>
+
+<p>It is an excellent rule that prescribes fasting when without hunger.
+When there is no appetite do not eat. It is an example of conventional
+stupidity that we eat because it is 'meal time,' even though there be
+not the slightest feeling of genuine hunger. Leaving out of
+consideration the necessitous poor and those who for their living engage
+themselves in hard physical toil, it is safe to say that hardly one
+person in a thousand has ever felt real hunger. Yet no one was ever the
+worse for waiting upon appetite. No one was ever starved by not eating
+because of having no appetite. Loss of appetite is a sign that the
+digestive organs require a rest. It is better to go without food for a
+time than to force oneself to eat against inclination. The forcing of
+oneself<span class='pagenum'><a name="Page_100" id="Page_100">[Pg 100]</a></span> to eat to 'keep up one's strength,' is perhaps the quickest way
+to bring down one's strength by overworking the system and burdening it
+with material it does not need. Eat by appetite, not by time. Eat
+frequently when the appetite demands frequent satisfaction, and seldom
+when seldom hungry. These rules hold good at all times and for everyone.
+Loss of appetite during sickness should not be looked upon as anything
+serious in itself, but as a sign that the system does not require food.
+A sick man like a well man will feel hunger as soon as food is needed,
+and the practice of tempting the appetite with rich and costly foods is
+not only a waste of money but is injurious physiologically. Possibly
+there may be pathological conditions under which hunger cannot make
+itself felt, but it would seem contrary to Nature as far as the writer,
+a layman, understands the matter. At least, leaving abnormal conditions
+of health out of consideration, we can say this much affirmatively: if a
+man is hungry enough to relish dry bread, then, and then only, does he
+really require nourishment.</p>
+
+<p>Hunger is always experienced when nutriment is needed, and will be felt
+a dozen times a day if the food eaten at each of a dozen meals has
+supplied only sufficient nutriment to produce the force expended between
+each meal. If the meal is large and supplies sufficient nutriment to
+produce the force expended in a whole day, then the one meal is all that
+is required. Never eat to be so<span class='pagenum'><a name="Page_101" id="Page_101">[Pg 101]</a></span>ciable, or conventional, or sensual; eat
+when hungry.</p>
+
+<p>Professor Pavlov says: 'Appetite is juice'; that is to say, the
+physiological condition existing when the body has run short of
+food-fuel, produces a psychological effect, the mind thinking of food,
+thereby causing through reaction a profuse secretion of saliva, and we
+say 'the mouth waters.' It is true the appetite is amenable to
+suggestion. Thus, though feeling hunger, the smell of, or even thought
+of, decayed food may completely take away appetite and all inclination
+to eat. This phenomenon is a provision of Nature to protect us from
+eating impure food. The appetite having thus been taken away will soon
+return again when the cause of its loss has been removed. Therefore the
+appetite should be an infallible guide when to eat.</p>
+
+<p>There is one further point to be noted. Food should not be eaten when
+under the influence of strong emotion. It is true that under such
+conditions there probably would be no appetite, but when we are so
+accustomed to consulting the clock that there is danger of cozening
+ourselves into the belief that we have an appetite when we have not, and
+so force ourselves to eat when it may be unwise to do so. Strong
+emotions, as anger, fear, worry, grief, judging by analogy, doubtless
+inhibit digestive activity. W. B. Cannon, M.D., speaking of experiments
+on cats, says: 'The stomach movements are inhibited whenever the cat<span class='pagenum'><a name="Page_102" id="Page_102">[Pg 102]</a></span>
+shows signs of anxiety, rage, or distress.' To thoroughly enjoy one's
+food, it is necessary to have hunger for it, and if we only eat when we
+feel hungry, there is little likelihood of ever suffering from
+dyspepsia.</p>
+
+<p>In passing, it is appropriate to point out that as when food is better
+enjoyed it is better digested, therefore art, environment, mental
+disposition, indirectly affect the digestive processes. We should,
+therefore, remembering that simplicity, not complexity, is the essence
+of beauty, ornament our food and table, and be as cheerful, sociable,
+and even as merry as possible.<span class='pagenum'><a name="Page_103" id="Page_103">[Pg 103]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2>IV</h2>
+
+<h3>HOW TO EAT</h3>
+
+
+<p>The importance of thorough mastication and insalivation cannot be
+overestimated. The mouth is a part of the digestive apparatus, and in it
+food is not only broken down, but is chemically changed by the action of
+the saliva. If buccal (mouth) digestion be neglected, the consequence is
+that the food passes into the stomach in a condition that renders it
+difficult for that organ to digest it and any of a great number of
+disturbances may result.</p>
+
+<p>Mastication means a thorough breaking up of the food into the smallest
+particles, and insalivation means the mixing of the small particles with
+the saliva. The mechanical work is done with the jaws and tongue, and
+the chemical work is performed by the saliva. When the mechanical work
+is done thoroughly the chemical work is also thorough, and the test for
+thoroughness is loss of taste. Masticate the food until all taste has
+disappeared, and then it will be found that the swallowing reflex
+unconsciously absorbs the food, conscious swallowing, or at least, an
+effort to swallow, not being called for.<span class='pagenum'><a name="Page_104" id="Page_104">[Pg 104]</a></span></p>
+
+<p>It may take some while to get into the habit of thorough mastication
+after having been accustomed to bolting food, but with a conscious
+effort at the first, the habit is formed, and then the effort is no
+longer a laborious exercise, but becomes perfectly natural and is
+performed unconsciously.</p>
+
+<p>This ought to be common knowledge. That such a subject is not considered
+a necessary part of education is indeed lamentable, for the crass
+ignorance that everywhere abounds upon the subject of nutrition and diet
+is largely the cause of the frightful disease and debility so widespread
+throughout the land, and, as a secondary evil of an enormous waste of
+labour in the production and distribution of unneeded food. Were
+everyone to live according to Nature, hygienically and modestly, health,
+and all the happiness that comes with it, would become a national asset,
+and as a result of the decreased consumption of food, more time would be
+available for education, and the pursuit of all those arts which make
+for the enlightenment and progress of humanity.</p>
+
+<p>To become a convert to this new order, adopting non-animal food and
+hygienic living, is not synonymous with monastical asceticism, as some
+imagine. Meat eaters when first confronted with vegetarianism often
+imagine their dietary is going to be restricted to a monotonous round of
+carrots, turnips, cabbages, and the like; and if their ignorance
+prevents them from arguing that it is impossible to maintain health and
+strength on such<span class='pagenum'><a name="Page_105" id="Page_105">[Pg 105]</a></span> foods, then it is very often objected that carrots and
+cabbages are not liked, or would not be cared for <i>all</i> the time. The
+best way to answer this objection is to cite a few plain facts. From a
+catalogue of a firm supplying vegetarian specialties, (and there are now
+quite a number of such firms), most of the following information is
+derived:</p>
+
+<p>Of nuts there are twelve varieties, sold either shelled, ground, or in
+shell. Many of these nuts are also mechanically prepared, and in some
+cases combined, and made into butters, nut-meats, lard, suet, oil, etc.
+The varieties of nut-butters are many, and the various combinations of
+nuts and vegetables making potted savouries, add to a long list of
+highly nutritious and palatable nut-foods. There are the pulses dried
+and entire, or ground into flour, such as pea-, bean-, and lentil-flour.
+There are the cereals, barley, corn, oats, rice, rye, wheat, etc., from
+which the number of preparations made such as breakfast foods, bread,
+biscuits, cakes, pastries, etc., is legion. (One firm advertises
+twenty-three varieties of prepared breakfast foods made from cereals.)
+Then there are the fruits, fresh, canned, and preserved, about
+twenty-five varieties; green vegetables, fresh and canned, about
+twenty-one varieties; and roots, about eleven varieties.</p>
+
+<p>The difficulty is not that there is insufficient variety, but that the
+variety is so large that there is danger of being tempted beyond the
+limits dictated by the needs of the body. When, having had<span class='pagenum'><a name="Page_106" id="Page_106">[Pg 106]</a></span> sufficient
+to eat, there yet remain many highly palatable dishes untasted, one is
+sometimes apt to gratify sense at the expense of health and
+good-breeding, to say nothing of economy. Simplicity and purity in food
+are essential to physical health as simplicity and purity in art are
+essential to moral and intellectual progress. 'I may say,' says Dr.
+Haig, 'that simple food of not more than two or three kinds at one meal
+is another secret of health; and if this seems harsh to those whose day
+is at present divided between anticipating their food and eating, I must
+ask them to consider whether such a life is not the acme of selfish
+shortsightedness. In case they should ever be at a loss what to do with
+the time and money thus saved from feasting, I would point on the one
+hand to the mass of unrelieved ignorance, sorrow, and suffering, and on
+the other to the doors of literature and art, which stand open to those
+fortunate enough to have time to enter them; and from none of these need
+any turn aside for want of new Kingdoms to conquer.'</p>
+
+<p>This question of feeding may, by superficial thinkers, be looked upon as
+unimportant; yet it should not be forgotten that diet has much more to
+do with health than is commonly realized, and health is intimately
+connected with mental attitude, and oftentimes is at the foundation of
+religious and moral development. 'Hypochondriacal crotchets' are often
+the product of dyspepsia, and valetudinarianism and pessimism are not
+unrarely<span class='pagenum'><a name="Page_107" id="Page_107">[Pg 107]</a></span> found together. 'Alas,' says Carlyle, 'what is the loftiest
+flight of genius, the finest frenzy that ever for moments united Heaven
+with Earth, to the perennial never-failing joys of a digestive apparatus
+thoroughly eupeptic?'</p>
+
+<p>Our first duty is to learn to keep our body healthy. Naturally, we
+sooner expect to see a noble character possess a beautiful form than one
+disfigured by abuse and polluted by disease. We do not say that every
+sick man is a villain, but we do say that men and women of high
+character regard the body as an instrument for some high purpose, and
+believe that it should be cared for and nourished according to its
+natural requirements. In vegetarianism, <i>scientifically practised</i>, is a
+cure, and better, a preventative, for many physical, mental, and moral
+obliquities that trouble mankind, and if only a knowledge of this fact
+were to grow and distil itself into the public mind and conscience,
+there would be halcyon days in store for future generations, and much
+that now envelops man in darkness and in sorrow, would be regarded as a
+nightmare of the past.<span class='pagenum'><a name="Page_108" id="Page_108">[Pg 108]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="FOOD_TABLE" id="FOOD_TABLE"></a>FOOD TABLE</h2>
+
+
+<p>The following table exhibits the percentage chemical composition of the
+principal vegetable food materials; also of dairy produce and common
+flesh-foods for comparison.</p>
+
+
+
+
+<div class='centered'>
+<table border="0" cellpadding="2" width="80%" cellspacing="0" summary=" exhibits the percentage chemical composition of the
+principal vegetable food materials">
+<tr><th align='left'><span class="smcap">Food Material</span></th><th align='right'>Protein</th><th align='right'>Fat</th><th align='right'>Carbo<br />hydrates</th><th align='right'>Salts</th><th align='right'>Water</th><th align='right'>Fuel Value<br />cals.</th></tr>
+<tr><th align='left'><span style="margin-left: 2em;">Vegetable Foods</span></th><td align='right'>p. ct.</td><td align='right'>p. ct.</td><td align='right'>p. ct.</td><td align='right'>p. ct.</td><td align='right'>p. ct.</td><td align='right'>p. lb.</td></tr>
+<tr><td align='left'>Wheat Flour (entire)</td><td align='right'>18.8</td><td align='right'>1.9</td><td align='right'>71.9</td><td align='right'>1.0</td><td align='right'>11.4</td><td align='right'>1,675</td></tr>
+<tr><td align='left'>Oatmeal</td><td align='right'>16.1</td><td align='right'>7.2</td><td align='right'>67.5</td><td align='right'>1.9</td><td align='right'>7.3</td><td align='right'>1,860</td></tr>
+<tr><td align='left'>Rice</td><td align='right'>8.0</td><td align='right'>.3</td><td align='right'>79.0</td><td align='right'>.4</td><td align='right'>12.3</td><td align='right'>1,630</td></tr>
+<tr><td align='left'>Barley</td><td align='right'>8.5</td><td align='right'>1.1</td><td align='right'>77.8</td><td align='right'>1.1</td><td align='right'>11.5</td><td align='right'>1,650</td></tr>
+<tr><td align='left'>Corn Meal</td><td align='right'>9.2</td><td align='right'>1.9</td><td align='right'>75.4</td><td align='right'>1.0</td><td align='right'>12.5</td><td align='right'>1,655</td></tr>
+<tr><td align='left'>Rye</td><td align='right'>0.8</td><td align='right'>.9</td><td align='right'>78.7</td><td align='right'>.7</td><td align='right'>12.9</td><td align='right'>1,630</td></tr>
+<tr><td align='left'>Lentils (dried)</td><td align='right'>25.7</td><td align='right'>1.0</td><td align='right'>59.2</td><td align='right'>5.7</td><td align='right'>8.4</td><td align='right'>1,620</td></tr>
+<tr><td align='left'>Beans (dried)</td><td align='right'>22.5</td><td align='right'>1.8</td><td align='right'>59.6</td><td align='right'>3.5</td><td align='right'>12.6</td><td align='right'>1,605</td></tr>
+<tr><td align='left'>Peas (dried)</td><td align='right'>24.6</td><td align='right'>1.0</td><td align='right'>62.0</td><td align='right'>2.9</td><td align='right'>9.5</td><td align='right'>1,655</td></tr>
+<tr><td align='left'>Nuts, various (<i>aver.</i>)</td><td align='right'>16.0</td><td align='right'>52.0</td><td align='right'>20.0</td><td align='right'>2.0</td><td align='right'>10.0</td><td align='right'>2,640</td></tr>
+<tr><td align='left'>Dates</td><td align='right'>2.1</td><td align='right'>2.8</td><td align='right'>78.4</td><td align='right'>1.3</td><td align='right'>15.4</td><td align='right'>1,615</td></tr>
+<tr><td align='left'>Figs</td><td align='right'>4.3</td><td align='right'>.3</td><td align='right'>74.2</td><td align='right'>2.4</td><td align='right'>18.8</td><td align='right'>1,475</td></tr>
+<tr><td align='left'>Potatoes</td><td align='right'>2.2</td><td align='right'>.1</td><td align='right'>18.4</td><td align='right'>1.0</td><td align='right'>78.3</td><td align='right'>385</td></tr>
+<tr><td align='left'>Apples</td><td align='right'>.4</td><td align='right'>.5</td><td align='right'>14.2</td><td align='right'>.3</td><td align='right'>84.6</td><td align='right'>290</td></tr>
+<tr><td align='left'>Bananas</td><td align='right'>1.3</td><td align='right'>.6</td><td align='right'>22.0</td><td align='right'>.8</td><td align='right'>75.3</td><td align='right'>460</td></tr>
+<tr><th align='left'><span style="margin-left: 2em;">Dairy Foods</span></th></tr>
+<tr><td align='left'>Milk, whole (not skim)</td><td align='right'>3.3</td><td align='right'>4.0</td><td align='right'>5.0</td><td align='right'>.7</td><td align='right'>87.0</td><td align='right'>325</td></tr>
+<tr><td align='left'>Cheese, various (<i>aver.</i>)</td><td align='right'>24.5</td><td align='right'>28.4</td><td align='right'>2.1</td><td align='right'>4.0</td><td align='right'>41.0</td><td align='right'>1,779</td></tr>
+<tr><td align='left'>Hens' Eggs (<i>boiled</i>)</td><td align='right'>14.0</td><td align='right'>12.0</td><td align='right'>0.0</td><td align='right'>.8</td><td align='right'>73.2</td><td align='right'>765</td></tr>
+<tr><th align='left'><span style="margin-left: 2em;">Flesh Foods</span></th></tr>
+<tr><td align='left'>Beef</td><td align='right'>18.6</td><td align='right'>19.1</td><td align='right'>0.0</td><td align='right'>1.0</td><td align='right'>61.3</td><td align='right'>1,155</td></tr>
+<tr><td align='left'>Mutton (<i>medium fat</i>)</td><td align='right'>18.2</td><td align='right'>18.0</td><td align='right'>0.0</td><td align='right'>1.0</td><td align='right'>62.8</td><td align='right'>1,105</td></tr>
+<tr><td align='left'>Ham (<i>fresh</i>)</td><td align='right'>15.6</td><td align='right'>33.4</td><td align='right'>0.0</td><td align='right'>.9</td><td align='right'>50.1</td><td align='right'>1,700</td></tr>
+<tr><td align='left'>Fowl</td><td align='right'>19.0</td><td align='right'>16.3</td><td align='right'>0.0</td><td align='right'>1.0</td><td align='right'>63.7</td><td align='right'>1,045</td></tr>
+<tr><td align='left'>White Fish (<i>as purchased</i>)</td><td align='right'>22.1</td><td align='right'>6.5</td><td align='right'>0.0</td><td align='right'>1.6</td><td align='right'>69.8</td><td align='right'>700</td></tr>
+</table></div>
+
+<p>[The amount of heat that will raise one kilogram of water 1 deg. C. is
+termed a <i>calorie</i>. Fuel value, or food units, means the number of
+calories of heat equivalent to the energy it is assumed the body obtains
+from food when the nutrients thereof are completely digested.]<span class='pagenum'><a name="Page_109" id="Page_109">[Pg 109]</a></span></p>
+
+
+
+<hr style="width: 65%;" /><p><span class='pagenum'><a name="Page_110" id="Page_110">[Pg 110]</a></span></p>
+
+<p><br /><span class='pagenum'><a name="Page_111" id="Page_111">[Pg 111]</a></span></p>
+<h2><br /><a name="ONE_HUNDRED_RECIPES" id="ONE_HUNDRED_RECIPES"></a>ONE HUNDRED RECIPES<br /><br /></h2>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="RECIPES" id="RECIPES"></a>RECIPES</h2>
+
+
+<p>The following recipes are given as they appear in the English edition of
+this book and were prepared for English readers. While some of these
+will be difficult for American readers to follow, we give them as in the
+original edition, and many of the unusual ingredients called for can be
+obtained from the large grocers and dealers, and if not in stock will be
+obtained to order. 'Nutter' is a name given a nut butter used for
+cooking. It is, so far as we know, the only collection of strictly
+vegetarian recipes published.</p>
+
+<p>Readers interested in the foreign products referred to, should write to
+Pitman's Health Food Company, Aston Brook St., Birmingham, England, and
+to Mapleton's Nut Food Company, Ltd., Garston, Liverpool, England, for
+price list and literature.</p>
+
+<p class="author">
+<span class="smcap">The Publishers.</span><br />
+<span class='pagenum'><a name="Page_112" id="Page_112">[Pg 112]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="SOUPS" id="SOUPS"></a>SOUPS</h2>
+
+
+<p style="margin-top: 2em;"><b>1.&mdash;Vegetable Soup</b></p>
+
+<p>1 large cupful red lentils, 1 turnip, 2 medium onions, 3 potatoes, 1
+carrot, 1 leek, 1 small head celery, parsley, 1 lb. tomatoes, 3&frac12;
+quarts water.</p>
+
+<p>Wash and cut up vegetables, but do not peel. Boil until tender, then
+strain through coarse sieve and serve. This soup will keep for several
+days and can be reheated when required.</p>
+
+
+<p style="margin-top: 2em;"><b>2.&mdash;Semolina Soup</b></p>
+
+<p>4 oz. semolina, 2 chopped onions, 1 tablespoonful gravy essence,<a name="FNanchor_6_6" id="FNanchor_6_6"></a><a href="#Footnote_6_6" class="fnanchor">[6]</a> 2
+quarts water or vegetable stock.<a name="FNanchor_7_7" id="FNanchor_7_7"></a><a href="#Footnote_7_7" class="fnanchor">[7]</a></p>
+
+
+<p style="margin-top: 2em;"><b>3.&mdash;Spinach Soup No. 1</b></p>
+
+<p>1 lb. Spinach, 1 tablespoonful gravy essence, 1 quart water.</p>
+
+<p>Cook spinach in its own juices (preferably in double boiler). Strain
+from it, through a hair sieve or colander, all the liquid. Add essence
+and serve.</p>
+
+
+<p style="margin-top: 2em;"><b>4.&mdash;Spinach Soup No. 2</b></p>
+
+<p>1 lb. spinach, 1 lb. can tomatoes, 1 tablespoonful nut-milk
+(Mapleton's), 1&frac12; pints water.</p>
+
+<p>Dissolve nut-milk in little water, cook all ingredients together in
+double-boiler for 1&frac12; hours, strain and serve.</p>
+
+
+<p style="margin-top: 2em;"><b>5.&mdash;Pea Soup</b></p>
+
+<p>4 ozs. pea-flour, 2 potatoes, 1 large onion, 1 tablespoonful gravy
+essence, 2 quarts water.</p>
+
+<p>Cook potatoes, (not peeled), and onion until soft. Skin and mash
+potatoes and chop onion. Mix pea-flour into paste with little water.
+Boil all ingredients together for 20 minutes, then serve.</p>
+
+
+<p style="margin-top: 2em;"><b>Lentil and Haricot Soups</b></p>
+
+<p>These are prepared in the same way as Recipe No. 5 substituting lentil,
+or haricot flour for pea-flour.<span class='pagenum'><a name="Page_113" id="Page_113">[Pg 113]</a></span></p>
+
+
+<p style="margin-top: 2em;"><b>6.&mdash;Tomato-Pea Soup</b></p>
+
+<p>4 ozs. pea-flour, 1 lb. tin tomatoes, 1 chopped leek, 1 quart water.</p>
+
+<p>Mix pea-flour into paste with little water. Boil ingredients together 30
+minutes, then serve.</p>
+
+
+<p style="margin-top: 2em;"><b>Tomato-Lentil and Tomato-Bean Soups</b></p>
+
+<p>These are prepared in the same way as Recipe No. 6, substituting
+lentil-, or bean-flour for pea-flour.</p>
+
+
+<p style="margin-top: 2em;"><b>7.&mdash;Rice-Vermicelli Soup</b></p>
+
+<p>2 ozs. rice-vermicelli, 1 tablespoonful nut-milk, 1 dessertspoonful
+gravy essence, 1 quart water.</p>
+
+<p>Boil vermicelli in water until soft. Dissolve nut-milk in little water.
+Boil all ingredients together 5 minutes, then serve.</p>
+
+
+<p style="margin-top: 2em;"><b>8.&mdash;Pea-Vermicelli Soup</b></p>
+
+<p>2 ozs. pea-vermicelli, 1 tablespoonful nut-milk, 1 tablespoonful tomato
+pur&eacute;e, 1 quart water.</p>
+
+<p>Boil vermicelli in water until soft, dissolve nut-milk in little water.
+Boil all ingredients together 5 minutes, then serve.</p>
+
+
+<p style="margin-top: 2em;"><b>9.&mdash;Pot-barley Soup No. 1</b></p>
+
+<p>4 ozs. pot-barley, 1 onion, 1 tablespoonful gravy essence, 2 quarts
+water, corn flour to thicken.</p>
+
+<p>Cook barley until quite soft; chop onion finely; mix a little corn flour
+into paste with cold water. Stir into the boiling soup. Boil all
+ingredients together for 20 minutes, then serve.</p>
+
+
+<p style="margin-top: 2em;"><b>Wheat and Rice Soups</b></p>
+
+<p>These are prepared in the same way as Recipe No. 9, substituting wheat
+or rice grains for barley.</p>
+
+
+<p style="margin-top: 2em;"><b>10.&mdash;Pot-barley Soup No. 2</b></p>
+
+<p>4 ozs. pot-barley, 1 dessertspoonful nut-milk, 1 chopped onion, 1
+dessertspoonful tomato pur&eacute;e, 1 quart water.</p>
+
+<p>Cook barley until soft; dissolve nut-milk in little water; boil all
+ingredients together for 20 minutes, then serve.</p>
+
+
+<p style="margin-top: 2em;"><b>11.&mdash;Corn Soup</b></p>
+
+<p>1 lb. tin sugar-corn, &frac12; lb. tin tomatoes, 2 chopped onions, 2 ozs.
+corn flour, 1 quart water.</p>
+
+<p>Boil onion until soft; mix corn flour into paste with cold water. Place
+sugar-corn, tomatoes, onions, and water into stew pan; heat and add corn
+flour. Boil ingredients together 10 minutes, and serve.<span class='pagenum'><a name="Page_114" id="Page_114">[Pg 114]</a></span></p>
+
+
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="SAVORY_DISHES" id="SAVORY_DISHES"></a>SAVORY DISHES</h2>
+
+
+<p style="margin-top: 2em;"><b>12.&mdash;Nut Rissoles</b></p>
+
+<p>3 ozs. mixed grated nuts, 3 ozs. breadcrumbs, 1 oz. nut butter, 1
+chopped onion, 1 large cupful canned tomatoes.</p>
+
+<p>Mix ingredients together; mould into rissoles, dust with flour and fry
+in 'Nutter.' Serve with gravy.</p>
+
+
+<p style="margin-top: 2em;"><b>13.&mdash;Lentil Cakes</b></p>
+
+<p>8 ozs. red lentils, 3 ozs. 'Grape Nuts,' 1 small onion, 1 teaspoonful
+gravy essence, breadcrumbs.</p>
+
+<p>Cook lentils until soft in smallest quantity of water; chop onion
+finely; mix all ingredients, using sufficient breadcrumbs to make into
+stiff paste; form into cakes and fry in 'Nutter.' Serve with gravy.</p>
+
+
+<p style="margin-top: 2em;"><b>14.&mdash;Marrow Roast</b></p>
+
+<p>1 vegetable marrow, 3 ozs. grated nuts, 1 onion, 1 oz. 'Nutter,' 1 cup
+breadcrumbs, 2 teaspoonfuls tomato pur&eacute;e.</p>
+
+<p>Cook marrow, taking care not to allow it to break; when cold, peel, cut
+off one end and remove seeds with spoon. Prepare stuffing:&mdash;chop onion
+finely; melt nut fat and mix ingredients together. Then stuff marrow and
+tie on decapitated end with tape; sprinkle with breadcrumbs and bake 30
+minutes. Serve with gravy.</p>
+
+
+<p style="margin-top: 2em;"><b>15.&mdash;Stewed Celery</b></p>
+
+<p>1 head celery, 4 slices whole-meal bread, nut butter.</p>
+
+<p>Slice celery into suitable lengths, which steam until soft. Toast and
+butter bread, place celery on toast and cover with pea, bean, or lentil
+sauce, (see Recipe No. 39).</p>
+
+
+<p style="margin-top: 2em;"><b>16.&mdash;Barley Entr&eacute;e</b></p>
+
+<p>4 ozs. pot-barley, 1 lb. tin tomatoes, 1 chopped onion, 2 tablespoonfuls
+olive oil.</p>
+
+<p>Cook barley until quite soft in smallest quantity of water (in double
+boiler). Then add tomatoes and oil, and cook for 10 minutes. To make
+drier, cook barley in tomato juice adding only 2 or 3 tablespoonfuls of
+water.</p>
+
+
+<p style="margin-top: 2em;"><b>Rice, Wheat, Macaroni, Lentil, Bean, Split-pea Entr&eacute;es</b></p>
+
+<p>These are prepared in the same way as Recipe No. 16, substituting one of
+these cereals or l&eacute;gumes for barley.</p>
+
+
+<p style="margin-top: 2em;"><b>17.&mdash;Savory Pie</b></p>
+
+<p>Paste (Recipe No. 59), marrow stuffing (Recipe No. 14).</p>
+
+<p>Line sandwich tin with paste; fill interior with stuffing; cover with
+paste or cooked sliced potatoes; bake in sharp oven.<span class='pagenum'><a name="Page_115" id="Page_115">[Pg 115]</a></span></p>
+
+
+<p style="margin-top: 2em;"><b>18.&mdash;Baked Bananas</b></p>
+
+<p>Prepare the desired number by washing and cutting off stalk, but do not
+peel. Bake in oven 20 minutes, then serve.</p>
+
+
+<p style="margin-top: 2em;"><b>19.&mdash;Barley Stew</b></p>
+
+<p>4 ozs. pot-barley, 2 onions, parsley.</p>
+
+<p>Chop onions and parsley finely; cook ingredients together in very small
+quantity of water in double boiler until quite soft. Serve with hot
+beetroot, or fried tomatoes or potatoes.</p>
+
+
+<p style="margin-top: 2em;"><b>Corn, Rice, Frumenty, Pea-Vermicelli Stews</b></p>
+
+<p>These are prepared in the same way as Recipe No. 19, substituting one of
+the above cereals or pulses for barley.</p>
+
+
+<p style="margin-top: 2em;"><b>20.&mdash;Mexican Stew</b></p>
+
+<p>1 cupful brown beans, 2 onions, 2 potatoes, 4 tomatoes, 1 oz. sugar, 1
+cupful red grape-juice, rind of 1 lemon, water.</p>
+
+<p>Soak beans overnight; chop vegetables in chunks; boil all ingredients
+together 1 hour.</p>
+
+
+<p style="margin-top: 2em;"><b>21.&mdash;Vegetable Pie</b></p>
+
+<p>5 ozs. tapioca, 4 potatoes, 3 small onions, paste, (see Recipe No. 59),
+tomato pur&eacute;e to flavor.</p>
+
+<p>Soak tapioca. Partly cook potatoes and onions, which then slice. Place
+potatoes, onions, and tapioca in layers in pie-dish; mix pur&eacute;e with a
+little hot water, which pour into dish; cover with paste and bake.</p>
+
+
+<p style="margin-top: 2em;"><b>22.&mdash;Rice Rissoles</b></p>
+
+<p>6 ozs. unpolished rice, 1 chopped onion, 1 dessertspoonful tomato pur&eacute;e,
+breadcrumbs.</p>
+
+<p>Boil rice and onion until soft; add pur&eacute;e and sufficient breadcrumbs to
+make stiff; mould into rissoles; fry in 'Nutter,' and serve with parsley
+sauce, (Recipe No. 38).</p>
+
+
+<p style="margin-top: 2em;"><b>23.&mdash;Scotch Stew</b></p>
+
+<p>3 ozs. pot-barley, 2 ozs. rolled oats, 1 carrot, 1 turnip, 2 potatoes, 1
+onion, 4 tomatoes, water.</p>
+
+<p>Wash, peel, and chop vegetables in chunks. Stew all ingredients together
+for 2 hours. Dress with squares of toasted bread.</p>
+
+
+<p style="margin-top: 2em;"><b>24.&mdash;Plain Roasted Rice</b></p>
+
+<p>Steam some unpolished rice until soft; then distribute thinly on flat
+tin and brown in hot oven.</p>
+
+
+<p style="margin-top: 2em;"><b>25.&mdash;Nut Roast No. 1</b></p>
+
+<p>1 lb. pine kernels (flaked), 4 tablespoonfuls pure olive oil, 2
+breakfastcupfuls breadcrumbs, &frac12; lb. tomatoes (peeled and mashed).<span class='pagenum'><a name="Page_116" id="Page_116">[Pg 116]</a></span></p>
+
+<p>Mix ingredients together, place in pie-dish, sprinkle with breadcrumbs,
+and bake until well browned.</p>
+
+
+<p style="margin-top: 2em;"><b>26.&mdash;Nut Roast No. 2</b></p>
+
+<p>1 lb. pine kernels (flaked), 1 cooked onion (chopped), &frac12; cupful
+chopped parsley, 8 ozs. cooked potatoes (mashed).</p>
+
+<p>Mix ingredients together, place in pie-dish and cover with layer of
+boiled rice. Cook until well browned.</p>
+
+
+<p style="margin-top: 2em;"><b>27.&mdash;Maize Roast</b></p>
+
+<p>8 ozs. corn meal, 1 large Spanish onion (chopped), 2 tablespoonfuls
+nut-milk, 1 dessertspoonful gravy essence.</p>
+
+<p>Cook onion; dissolve nut-milk thoroughly in about &frac12; pint water.</p>
+
+<p>Boil onion, nut-milk, and essence together two minutes, then mix all
+ingredients together, adding sufficient water to make into very soft
+batter; bake 40 minutes.</p>
+
+
+<p style="margin-top: 2em;"><b>28.&mdash;Plain Savory Rice</b></p>
+
+<p>4 ozs. unpolished rice, 1 lb. tin tomatoes.</p>
+
+<p>Boil together until rice is cooked. If double boiler be used no water
+need be added, and thus the rice will be dry and not pultaceous.</p>
+
+
+<p style="margin-top: 2em;"><b>29.&mdash;Potato Balls</b></p>
+
+<p>4 medium sized potatoes, 1 large onion (chopped), 1 dessertspoonful pure
+olive oil, breadcrumbs.</p>
+
+<p>Cook onion and potatoes, then mash. Mix ingredients, using a few
+breadcrumbs and making it into a very soft paste. Roll into balls and
+fry in 'Nutter,' or nut butter.</p>
+
+
+<p style="margin-top: 2em;"><b>30.&mdash;Bean Balls</b></p>
+
+<p>4 ozs. brown haricot flour, 1 onion (chopped), 1 dessertspoonful pure
+olive oil, 1 tablespoonful tomato pur&eacute;e, breadcrumbs.</p>
+
+<p>Cook onion; mix flour into paste with pur&eacute;e and oil; add onion and few
+breadcrumbs making into soft paste. Fry in 'Nutter.'</p>
+
+
+<p style="margin-top: 2em;"><b>31.&mdash;Lentil and Pea Balls</b></p>
+
+<p>These are made in the same way as Recipe No. 30, substituting lentil-or
+pea-flour for bean-flour.</p>
+
+
+<p style="margin-top: 2em;"><b>31.&mdash;Lentil Patties</b></p>
+
+<p>4 ozs. lentils, 1 small onion (chopped), 1 oz. 'Nutter,' or nut butter,
+1 teaspoonful gravy essence, paste (see Recipe No. 59).</p>
+
+<p>Cook ingredients for filling all together until lentils are quite soft.
+Line patty pans with paste; fill, cover with paste and bake in sharp
+oven.</p>
+
+
+<p style="margin-top: 2em;"><b>Barley, Bean, Corn, Rice, and Wheat Patties</b></p>
+
+<p>These are prepared in the same way as in Recipe No. 31,<span class='pagenum'><a name="Page_117" id="Page_117">[Pg 117]</a></span> substituting
+one of the above cereals or beans for lentils.</p>
+
+
+<p style="margin-top: 2em;"><b>32.&mdash;Lentil Paste</b></p>
+
+<p>8 ozs. red lentils, 1 onion (chopped), 4 tablespoonfuls pure olive oil,
+breadcrumbs.</p>
+
+<p>Boil lentils and onions until quite soft; add oil and sufficient
+breadcrumbs to make into paste; place in jars; when cool cover with
+melted nut butter; serve when set.</p>
+
+
+<p style="margin-top: 2em;"><b>33.&mdash;Bean Paste</b></p>
+
+<p>8 ozs. small brown haricots, 2 tablespoonfuls tomato pur&eacute;e, 1
+teaspoonful 'Vegeton,' 2 ozs. 'Nutter' or nut butter, 1 cup breadcrumbs.</p>
+
+<p>Soak beans over night; flake in Dana Food Flaker; place back in fresh
+water and add other ingredients; cook one hour; add breadcrumbs, making
+into paste; place in jars, when cool cover with nut butter; serve when
+set.</p>
+
+
+<p style="margin-top: 2em;"><b>34.&mdash;Spinach on Toast</b></p>
+
+<p>Cook 1 lb. spinach in its own juice in double boiler. Toast and butter
+large round of bread. Spread spinach on toast and serve. Other
+vegetables may be served in the same manner.</p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="GRAVIES_AND_SAUCES" id="GRAVIES_AND_SAUCES"></a>GRAVIES AND SAUCES</h2>
+
+
+<p style="margin-top: 2em;"><b>35.&mdash;Clear Gravy</b></p>
+
+<p>1 teaspoonful 'Marmite,' 'Carnos,' 'Vegeton,' or 'Pitman's Vigar Gravy
+Essence,' dissolved in &frac12; pint hot water.</p>
+
+
+<p style="margin-top: 2em;"><b>36.&mdash;Tomato Gravy</b></p>
+
+<p>1 teaspoonful gravy essence, 1 small tablespoonful tomato pur&eacute;e, &frac12;
+pint water. Thicken with flour if desired.</p>
+
+
+<p style="margin-top: 2em;"><b>37.&mdash;Spinach Gravy</b></p>
+
+<p>1 lb. spinach, 1 dessertspoonful nut-milk, &frac12; pint water.</p>
+
+<p>Boil spinach in its own juices in double boiler; strain all liquid from
+spinach and add it to the nut-milk which has been dissolved in the
+water.</p>
+
+
+<p style="margin-top: 2em;"><b>38.&mdash;Parsley Sauce</b></p>
+
+<p>1 oz. chopped parsley, 1 tablespoonful olive oil, a little flour to
+thicken, &frac12; pint water.</p>
+
+
+<p style="margin-top: 2em;"><b>39.&mdash;Pea, Bean, and Lentil Sauces</b></p>
+
+<p>1 teaspoonful pea-, or bean-, or lentil-flour; &frac12; teaspoonful gravy
+essence, &frac12; pint water.</p>
+
+<p>Mix flour into paste with water, dissolve essence, and bring to a boil.<span class='pagenum'><a name="Page_118" id="Page_118">[Pg 118]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="PUDDINGS_ETC" id="PUDDINGS_ETC"></a>PUDDINGS, ETC.</h2>
+
+
+<p style="margin-top: 2em;"><b>40.&mdash;Fig Pudding</b></p>
+
+<p>1 lb. whole-meal flour, 6 ozs. sugar, 6 ozs. 'Nutter,' or nut butter,
+&frac12; chopped figs, 1 teaspoonful baking powder, water.</p>
+
+<p>Melt 'Nutter,' mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>31.&mdash;Date Pudding</b></p>
+
+<p>1 lb. breadcrumbs, 6 ozs. sugar, 6 ozs. 'Nutter,' &frac12; lb. stoned and
+chopped dates, 1 teaspoonful baking powder, water.</p>
+
+<p>Melt 'Nutter'; mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>Prune, Ginger, and Cherry Puddings</b></p>
+
+<p>These are prepared the same way as in Recipe No. 40, or No. 41,
+substituting prunes or preserved ginger, or cherries for figs or dates.</p>
+
+
+<p style="margin-top: 2em;"><b>42.&mdash;Rich Fruit Pudding</b></p>
+
+<p>1 lb. whole-meal flour, 6 ozs. almond cream, 6 ozs. sugar, 3 ozs.
+preserved cherries, 3 ozs. stoned raisins, 3 ozs. chopped citron, 1
+teaspoonful baking powder, water.</p>
+
+<p>Mix ingredients together with water into stiff batter; place in greased
+pudding basin and steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>43.&mdash;Fruit-nut Pudding No. 1</b></p>
+
+<p>&frac12; lb. white flour, &frac14; lb. whole meal flour, &frac14; lb. mixed grated
+nuts, 6 ozs. 'Nutter' or nut butter, 6 ozs. sugar, 6 ozs. sultanas, 2
+ozs. mixed peel (chopped), 1 teaspoonful baking powder, water.</p>
+
+<p>Melt nut-fat, mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>44.&mdash;Fruit-nut Pudding No. 2</b></p>
+
+<p>&frac12; lb. white flour, &frac14; lb. ground rice, &frac14; lb. corn meal, 4 ozs.
+chopped dates or figs, 4 ozs. chopped almonds, 6 ozs. almond nut-butter,
+6 ozs. sugar, 1 teaspoonful baking powder, water.</p>
+
+<p>Melt butter, mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>45.&mdash;Maize Pudding No. 1</b></p>
+
+<p>&frac12; lb. maize meal, 3 ozs. white flour, 3 ozs. 'Nutter,' 3 ozs. sugar,
+&frac12; tin pineapple chunks, 1 teaspoonful baking powder.<span class='pagenum'><a name="Page_119" id="Page_119">[Pg 119]</a></span></p>
+
+<p>Melt fat, cut chunks into quarters; mix ingredients with very little
+water into batter; place in greased pudding basin and steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>46.&mdash;Maize Pudding No. 2</b></p>
+
+<p>6 ozs. corn meal, 3 ozs. white flour, 2 ozs. 'Nutter,' 2 ozs. sugar, 3
+tablespoonfuls marmalade, 1 teaspoonful baking powder, water.</p>
+
+<p>Melt 'Nutter,' mix ingredients together with little water into batter;
+place in greased pudding basin and steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>47.&mdash;Cocoanut Pudding</b></p>
+
+<p>6 ozs. whole wheat flour, 2 ozs. cocoanut meat, 2 ozs. 'Nutter,' 2 ozs.
+sugar, 1 small teaspoonful baking powder, water.</p>
+
+<p>Melt fat, mix ingredients together with water into batter; place in
+greased pudding basin and steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>48.&mdash;Tapioca Apple</b></p>
+
+<p>1 cup tapioca, 6 large apples, sugar to taste, water.</p>
+
+<p>Soak tapioca, peel and slice apples; mix ingredients together, place in
+pie-dish with sufficient water to cover and bake.</p>
+
+
+<p style="margin-top: 2em;"><b>49.&mdash;Oatmeal Moulds</b></p>
+
+<p>4 ozs. rolled oats, 2 ozs. sugar, 4 ozs. sultanas, water.</p>
+
+<p>Cook oatmeal thoroughly in double boiler, then mix ingredients together;
+place in small cups, when cold turn out and serve with apple sauce, or
+stewed prunes.</p>
+
+
+<p style="margin-top: 2em;"><b>50.&mdash;Carrot Pudding</b></p>
+
+<p>4 ozs. breadcrumbs, 4 ozs. 'Nutter,' 4 ozs. flour, 4 ozs. mashed
+carrots, 4 ozs. mashed potatoes, 6 ozs. chopped raisins, 2 ozs. brown
+sugar, 1 dessertspoonful treacle, 1 teaspoonful baking powder.</p>
+
+<p>Mix ingredients well, place in greased pudding basin and steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>51.&mdash;Sultana Pudding</b></p>
+
+<p>&frac12; lb. whole meal flour, 1 breakfastcupful breadcrumbs, 4 ozs. ground
+pine kernels, pignolias or almonds, &frac12; lb. sultanas, 4 ozs. sugar,
+water.</p>
+
+<p>Mix ingredients together into a stiff batter; place in greased basin and
+steam 2 hours.</p>
+
+
+<p style="margin-top: 2em;"><b>52.&mdash;Semolina Pudding</b></p>
+
+<p>4 ozs. semolina, 1 oz. corn flour, 3 ozs. sugar, rind of one lemon,
+1&frac12; pints water.</p>
+
+<p>Mix corn flour into paste in little water; place ingredients in double
+boiler and cook for 1 hour, place in pie-dish and brown in sharp oven.<span class='pagenum'><a name="Page_120" id="Page_120">[Pg 120]</a></span></p>
+
+
+<p style="margin-top: 2em;"><b>53.&mdash;Rice Mould</b></p>
+
+<p>4 ozs. ground rice, 1 oz. sugar, &frac12; pint grape-juice.</p>
+
+<p>Cook ingredients in double boiler, place in mould. When cold turn out
+and serve with stewed fruit.</p>
+
+
+<p style="margin-top: 2em;"><b>54.&mdash;Maize Mould</b></p>
+
+<p>6 ozs. corn meal, 2 ozs. sugar, &frac12; pint grape-juice, 1&frac12; pints water.</p>
+
+<p>Cook ingredients in double boiler for 1 hour; place in mould. When cold
+turn out and serve with stewed fruit.</p>
+
+
+<p style="margin-top: 2em;"><b>55.&mdash;Lemon Sago</b></p>
+
+<p>4 ozs. sago, 7 ozs. golden syrup, juice and rind of two lemons, 1&frac12;
+pints water.</p>
+
+<p>Boil sago in water until cooked, then mix in other ingredients. Place in
+mould, turn out when cold.</p>
+
+
+<p style="margin-top: 2em;"><b>56.&mdash;Lemon Pudding</b></p>
+
+<p>4 ozs. breadcrumbs, 1 oz. corn flour, 2 ozs. sugar, rind one lemon, 1
+pint water.</p>
+
+<p>Mix corn flour into paste in little water; mix ingredients together,
+place in pie-dish, bake in moderate oven.</p>
+
+
+<p style="margin-top: 2em;"><b>57.&mdash;Prune Mould</b></p>
+
+<p>1 lb. prunes, 4 ozs. sugar, juice 1 lemon, &frac14; oz. agar-agar, 1 quart
+water.</p>
+
+<p>Soak prunes for 12 hours in water, and then remove stones. Dissolve the
+agar-agar in the water, gently warming. Boil all ingredients together
+for 30 minutes, place in mould, when cold turn out and decorate with
+blanched almonds.</p>
+
+
+<p style="margin-top: 2em;"><b>58.&mdash;Lemon Jelly</b></p>
+
+<p>&frac14; oz. agar-agar, 3 ozs. sugar, juice 3 lemons, 1 quart water.</p>
+
+<p>Soak agar-agar in the water for 30 minutes; add fruit-juice and sugar,
+and heat gently until agar-agar is completely dissolved, pour into
+moulds, turn out when cold.</p>
+
+<p>This jelly can be flavoured with various fruit juices, (fresh and
+canned). When the fruit itself is incorporated, it should be cut up into
+small pieces and stirred in when the jelly commences to thicken. The
+more fruit juice added, the less water must be used. Such fruits as
+fresh strawberries, oranges, raspberries, and canned pine-apples,
+peaches, apricots, etc., may be used this way.</p>
+
+
+<p style="margin-top: 2em;"><b>59.&mdash;Pastry</b></p>
+
+<p>1 lb. flour, &frac12; lb. nut-butter or nut fat, 2 teaspoonfuls baking
+powder, water.</p>
+
+<p>Mix with water into stiff paste. This is suitable for tarts, patties,
+pie-covers, etc.<span class='pagenum'><a name="Page_121" id="Page_121">[Pg 121]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="CAKES" id="CAKES"></a>CAKES</h2>
+
+
+<p style="margin-top: 2em;"><b>60.&mdash;Wheatmeal Fruit Cake</b></p>
+
+<p>6 ozs. entire wheat flour, 3 ozs. nut-butter, 3 ozs. sugar, 3 ozs.
+almond meal, 10 ozs. sultanas, 2 ozs. lemon peel, 2 teaspoonsful baking
+powder.</p>
+
+<p>Rub butter into flour, mix all ingredients together with water into
+stiff batter; bake in cake tins lined with buttered paper.</p>
+
+
+<p style="margin-top: 2em;"><b>61.&mdash;Rice Fruit Cake</b></p>
+
+<p>8 ozs. ground rice, 4 ozs. white flour, 4 ozs. 'Nutter,' 3 ozs. sugar, 6
+ozs. stoned, chopped raisins, 1 large teaspoonful baking powder, water.</p>
+
+<p>Rub 'Nutter' into flour, mix all ingredients together with water into
+stiff batter; bake in cake tins lined with buttered paper.</p>
+
+
+<p style="margin-top: 2em;"><b>62.&mdash;Maize Fruit Cake</b></p>
+
+<p>8 ozs. corn meal, 6 ozs. white flour, 4 ozs. sugar, 4 ozs. nut-butter, 8
+ozs. preserved cherries, 2 ozs. lemon peel, 2 teaspoonfuls baking
+powder, water.</p>
+
+<p>Rub butter into flour, mix all ingredients together with water into
+stiff batter; bake in cake tins lined with buttered paper.</p>
+
+
+<p style="margin-top: 2em;"><b>63.&mdash;Apple Cake</b></p>
+
+<p>1 lb. apples, &frac14; lb. white flour, &frac12; lb. corn meal, 4 ozs. 'Nutter,' 4
+ozs. sugar, 2 small teaspoonfuls baking powder, water.</p>
+
+<p>Cook apples to a sauce and strain well through colander, rejecting
+lumps. Melt fat and mix all ingredients together with water into stiff
+batter; bake in cake tins lined with buttered paper.</p>
+
+
+<p style="margin-top: 2em;"><b>64.&mdash;Corn Cake (plain)</b></p>
+
+<p>&frac12; lb. maize meal, 3 ozs. 'Nutter,' 3 ozs. sugar, 1 teaspoonful baking
+powder.</p>
+
+<p>Melt fat, mix all ingredients together into batter; bake in cake tins
+lined with buttered paper.</p>
+
+
+<p style="margin-top: 2em;"><b>65.&mdash;Nut Cake</b></p>
+
+<p>12 ozs. white flour, 4 ozs. ground rice, 4 ozs. 'Nutter,' or nut butter,
+5 ozs. sugar, 6 ozs. mixed grated nuts, 2 teaspoonfuls baking powder.</p>
+
+<p>Melt fat, mix ingredients together into batter, and place in cake tins
+lined with buttered paper.<span class='pagenum'><a name="Page_122" id="Page_122">[Pg 122]</a></span></p>
+
+
+<p style="margin-top: 2em;"><b>66.&mdash;Mixed Fruit Salads</b></p>
+
+<p>2 sliced bananas, 1 tin pineapple chunks, 2 sliced apples, 2 sliced
+oranges, &frac12; lb. grapes, &frac14; lb. raisins, &frac14; lb. shelled walnuts, &frac12;
+pint grape-juice.</p>
+
+
+<p style="margin-top: 2em;"><b>67.&mdash;Fruit Nut Salad</b></p>
+
+<p>1 lb. picked strawberries, &frac14; lb. mixed shelled nuts, &frac12; pint
+grape-juice. Sprinkle over with 'Granose' or 'Toasted Corn Flakes' just
+before serving.</p>
+
+
+<p style="margin-top: 2em;"><b>68.&mdash;Winter Salad</b></p>
+
+<p>2 peeled, sliced tomatoes, 2 peeled, sliced apples, 1 small sliced
+beetroot, 1 small sliced onion, olive oil whisked up with lemon juice
+for a dressing.</p>
+
+
+<p style="margin-top: 2em;"><b>69.&mdash;Vegetable Salad</b></p>
+
+<p>1 sliced beetroot, 1 sliced potato (cooked), 1 sliced onion, 1 sliced
+heart of cabbage, olive oil dressing; arrange on a bed of water-cress.</p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="BISCUITS" id="BISCUITS"></a>BISCUITS</h2>
+
+<p>The following biscuits are made thus:&mdash;Melt the 'Nutter,' mix all
+ingredients with sufficient water to make into stiff paste; roll out and
+cut into shapes. Bake in moderate oven.</p>
+
+<p>These biscuits when cooked average 20 grains protein per ounce.</p>
+
+
+<p style="margin-top: 2em;"><b>70.&mdash;Plain Wheat Biscuits</b></p>
+
+<p>&frac12; lb. entire wheat flour, 4 ozs. sugar, 4 ozs. 'Nutter,' little
+chopped peel.</p>
+
+
+<p style="margin-top: 2em;"><b>71.&mdash;Plain Rice Biscuits</b></p>
+
+<p>3-4 lb. ground rice, 4 ozs. sugar, 3 ozs. 'Nutter,' vanilla essence.</p>
+
+
+<p style="margin-top: 2em;"><b>72.&mdash;Plain Maize Biscuits</b></p>
+
+<p>&frac12; lb. maize meal, 4 ozs. sugar, 3 ozs. 'Nutter.'</p>
+
+<p>(If made into soft batter these can be dropped like rock cakes).</p>
+
+
+<p style="margin-top: 2em;"><b>73.&mdash;Banana Biscuits</b></p>
+
+<p>&frac12; lb. banana meal, 4 ozs. sugar, 4 ozs. 'Nutter.'<span class='pagenum'><a name="Page_123" id="Page_123">[Pg 123]</a></span></p>
+
+
+<p style="margin-top: 2em;"><b>74.&mdash;Cocoanut Biscuits</b></p>
+
+<p>&frac12; lb. white flour, 3 ozs. sugar, 2 ozs. 'Nutter,' 4 ozs. cocoanut
+meal.</p>
+
+
+<p style="margin-top: 2em;"><b>75.&mdash;Sultana Biscuits</b></p>
+
+<p>3-4 lb. white flour, 4 ozs. sugar, 4 ozs. 'Nutter,' 6 ozs. minced
+sultanas and peel 2 ozs. almond meal.</p>
+
+
+<p style="margin-top: 2em;"><b>78.&mdash;Fig Biscuits</b></p>
+
+<p>&frac12; lb. entire wheat flour, 3 ozs. sugar, 4 ozs. 'Nutter,' 3 ozs. minced
+figs.</p>
+
+<p>(If made into soft batter these can be dropped like rock cakes).</p>
+
+
+<p style="margin-top: 2em;"><b>Date, Prune, Raisin, and Ginger Biscuits</b></p>
+
+<p>These are prepared in the same way as Recipe No. 76, using one of these
+fruits in place of figs. (Use dry preserved ginger).</p>
+
+
+<p style="margin-top: 2em;"><b>77.&mdash;Brazil-nut Biscuits</b></p>
+
+<p>8 ozs. white flour, 2 ozs. ground rice, 3 ozs. sugar, 4 ozs. grated
+brazil kernels.</p>
+
+<p>(If made into a soft batter these can be dropped like rock cakes).</p>
+
+
+<p style="margin-top: 2em;"><b>78.&mdash;Fruit-nut Biscuits</b></p>
+
+<p>&frac34; lb. white flour, 4 ozs. ground rice, 4 ozs. sugar, 5 ozs. 'Nutter,'
+6 ozs. mixed grated nuts, 6 ozs. mixed minced fruits, sultanas, peel,
+raisins.</p>
+
+
+<p style="margin-top: 2em;"><b>79.&mdash;Rye Biscuits</b></p>
+
+<p>1 lb. rye flour, 8 ozs. sugar, 8 ozs. nut butter, 8 ozs. sultanas.</p>
+
+
+<p style="margin-top: 2em;"><b>80.&mdash;Xerxes Biscuits</b></p>
+
+<p>&frac34; lb. whole wheat flour, 2 ozs. sugar, &frac12; breakfastcupful olive oil.</p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="BREADS_unleavened" id="BREADS_unleavened"></a>BREADS (unleavened)</h2>
+
+
+<p>These are prepared as follows: Mix ingredients with water into stiff
+dough; knead well, mould, place in bread tins, and bake in slack oven
+for from 1&frac12; to 2&frac12; hours (or weigh off dough into &frac12; lb. pieces,
+mould into flat loaves, place on flat tin, cut across diagonally with
+sharp knife and bake about 1&frac12; hours).</p>
+
+
+<p style="margin-top: 2em;"><b>81.&mdash;Apple Bread</b></p>
+
+<p>2 lbs. entire wheat meal doughed with 1 lb. apples, cooked in water to a
+pulp.</p>
+
+
+<p style="margin-top: 2em;"><b>82.&mdash;Rye Bread</b></p>
+
+<p>2 lbs. rye flour, &frac34; lb. ground rice.<span class='pagenum'><a name="Page_124" id="Page_124">[Pg 124]</a></span></p>
+
+
+<p style="margin-top: 2em;"><b>83.&mdash;Plain Wheat Bread</b></p>
+
+<p>2 lbs. finely ground whole wheat flour.</p>
+
+
+<p style="margin-top: 2em;"><b>84.&mdash;Corn Wheat Bread</b></p>
+
+<p>1 lb. whole wheat flour, 1 lb. cornmeal.</p>
+
+
+<p style="margin-top: 2em;"><b>85.&mdash;Rice Wheat Bread</b></p>
+
+<p>1 lb. ground rice, 1 lb. whole wheat flour, 1 lb. white flour.</p>
+
+
+<p style="margin-top: 2em;"><b>86.&mdash;Date Bread</b></p>
+
+<p>2 lbs. whole wheat flour, &frac34; lb. chopped dates.</p>
+
+
+<p style="margin-top: 2em;"><b>87.&mdash;Ginger Bread</b></p>
+
+<p>&frac34; lb. whole wheat flour, &frac34; lb. white flour, &frac14; lb. chopped
+preserved ginger, a little cane sugar.</p>
+
+
+<p style="margin-top: 2em;"><b>88.&mdash;Cocoanut Bread</b></p>
+
+<p>1 lb. whole wheat flour, 1 lb. white flour, &frac12; lb. cocoanut meal, some
+cane sugar.</p>
+
+
+<p style="margin-top: 2em;"><b>89.&mdash;Fig Bread</b></p>
+
+<p>1&frac12; lbs. whole wheat flour, &frac12; lb. white flour, &frac12; lb. chopped figs.</p>
+
+
+<p style="margin-top: 2em;"><b>90.&mdash;Sultana Bread</b></p>
+
+<p>&frac12; lb. ground rice, &frac12; lb. maize meal, &frac12; lb. white flour, &frac12; lb.
+sultanas.</p>
+
+
+<p style="margin-top: 2em;"><b>91.&mdash;Fancy Rye Bread</b></p>
+
+<p>1&frac12; lbs. rye flour, &frac12; lb. currants and chopped peel, a little cane
+sugar.</p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="PORRIDGES" id="PORRIDGES"></a>PORRIDGES</h2>
+
+
+<p style="margin-top: 2em;"><b>92.</b>&mdash;Maize, Meal, Rolled Oats, Ground Rice, etc., thoroughly cooked make
+excellent porridge. Serve with sugar and unfermented fruit-juice.</p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="FRUIT_CAKES" id="FRUIT_CAKES"></a>FRUIT CAKES</h2>
+
+
+<p>The following uncooked fruit foods are prepared thus: Mix all
+ingredients well together; roll out to &frac14; inch, or &frac12; inch, thick; cut
+out with biscuit cutter and dust with ground rice.</p>
+
+
+<p style="margin-top: 2em;"><b>93.&mdash;Date Cakes</b></p>
+
+<p>1&frac12; lbs. stoned dates minced, &frac12; lb. mixed grated nuts.</p>
+
+
+<p style="margin-top: 2em;"><b>94.&mdash;Fig Cakes</b></p>
+
+<p>1&frac12; lbs. figs minced, &frac12; lb. ground almonds.<span class='pagenum'><a name="Page_125" id="Page_125">[Pg 125]</a></span></p>
+
+
+<p style="margin-top: 2em;"><b>95.&mdash;Raisin-Nut Cakes</b></p>
+
+<p>&frac12; lb. stoned raisins minced, 6 ozs. mixed grated nuts.</p>
+
+
+<p style="margin-top: 2em;"><b>96.&mdash;Ginger-Nut Cakes</b></p>
+
+<p>&frac12; lb. preserved ginger (minced), &frac12; lb. mixed grated nuts. 4 ozs.
+'Grape Nuts.'</p>
+
+
+<p style="margin-top: 2em;"><b>97.&mdash;Prune-Nut Cakes</b></p>
+
+<p>&frac12; lb. stoned prunes (minced), &frac12; lb. grated walnuts.</p>
+
+
+<p style="margin-top: 2em;"><b>98.&mdash;Banana-Date Cakes</b></p>
+
+<p>8 ozs. figs (minced); 4 bananas; sufficient 'Wheat or Corn Flakes' to
+make into stiff paste.</p>
+
+
+<p style="margin-top: 2em;"><b>100.&mdash;Cherry-Nut Cakes</b></p>
+
+<p>8 ozs. preserved cherries (minced); &frac12; lb. mixed grated nuts;
+sufficient 'Wheat or Corn Flakes' to make into stiff paste.<span class='pagenum'><a name="Page_126" id="Page_126">[Pg 126]</a></span></p>
+
+<div class="footnotes"><h3>FOOTNOTES:</h3>
+
+<div class="footnote"><p><a name="Footnote_1_1" id="Footnote_1_1"></a><a href="#FNanchor_1_1"><span class="label">[1]</span></a> It seems reasonable to suppose that granting the organism
+has such natural needs satisfied as sleep, warmth, pure air, sunshine,
+and so forth, fundamentally all susceptibility to disease is due to
+wrong feeding and mal-nutrition, either of the individual organism or of
+its progenitors. The rationale of nutrition is a far more complicated
+matter than medical science appears to realise, and until the intimate
+relationship existing between nutrition and pathology has been
+investigated, we shall not see much progress towards the extermination
+of disease. Medical science by its curative methods is simply pruning
+the evil, which, meanwhile, is sending its roots deeper into the
+unstable organisms in which it grows.</p></div>
+
+<div class="footnote"><p><a name="Footnote_2_2" id="Footnote_2_2"></a><a href="#FNanchor_2_2"><span class="label">[2]</span></a> See <i>Sartor Resartus</i>, Book I., chap. xi.: Book III., chap.
+vii. Also an article by Prof. W. P. Montague, Ph.D.: 'The Evidence of
+Design in the Elements and Structure of the Cosmos,' in the <i>Hibbert
+Journal</i>, Jan., 1904.</p></div>
+
+<div class="footnote"><p><a name="Footnote_3_3" id="Footnote_3_3"></a><a href="#FNanchor_3_3"><span class="label">[3]</span></a> This is not an exaggeration. 'Genoa Cake,' for instance,
+contains ten varieties of food: butter, sugar, eggs, flour, milk,
+sultanas, orange and lemon peel, almonds, and baking powder.</p></div>
+
+<div class="footnote"><p><a name="Footnote_4_4" id="Footnote_4_4"></a><a href="#FNanchor_4_4"><span class="label">[4]</span></a> Entire-wheat flour averages .9 per cent. fibre; high-grade
+white flour, .2 per cent. fibre.</p></div>
+
+<div class="footnote"><p><a name="Footnote_5_5" id="Footnote_5_5"></a><a href="#FNanchor_5_5"><span class="label">[5]</span></a> See United States Dept. of Agriculture, Farmer's Bulletin,
+No. 249, page 19, obtainable from G. P. O., Washington, D. C.</p></div>
+
+<div class="footnote"><p><a name="Footnote_6_6" id="Footnote_6_6"></a><a href="#FNanchor_6_6"><span class="label">[6]</span></a> There are several brands of wholly vegetable gravy essence
+now on the market. The best known are 'Vegeton,' 'Marmite,' 'Carnos,'
+and Pitman's 'Vigar Gravy Essence.'</p></div>
+
+<div class="footnote"><p><a name="Footnote_7_7" id="Footnote_7_7"></a><a href="#FNanchor_7_7"><span class="label">[7]</span></a> Vegetable stock is the water that vegetables have been
+boiled in; this water contains a certain quantity of valuable vegetable
+salts, and should never be thrown away.</p></div>
+
+</div>
+
+
+<hr style="width: 65%;" />
+<h2><a name="The_Health_Culture_Co" id="The_Health_Culture_Co"></a>The Health Culture Co.</h2>
+
+
+<p>For more than a dozen years the business of the Health-Culture Co. was
+conducted in New York City, moving from place to place as increased room
+was needed or a new location seemed to be more desirable.</p>
+
+<p>In 1907 the business was removed to Passaic, N. J., where it is
+pleasantly and permanently located in a building belonging to the
+proprietor of the company.</p>
+
+<p>There has never been as much interest in the promotion and preservation
+of personal health as exists to-day. Men and women everywhere are
+seeking information as to the best means of increasing health and
+strength with physical and mental vigor.</p>
+
+<p>HEALTH-CULTURE, a monthly publication devoted to Practical Hygiene and
+Bodily Culture, is unquestionably the best publication of its kind ever
+issued. It has a large circulation and exerts a wide influence,
+numbering among its contributors the best and foremost writers on the
+subject.</p>
+
+<p>THE BOOKS issued and for sale by this Company are practical and include
+the very best works published relating to Health and Hygiene.</p>
+
+<p>THE HEALTH APPLIANCES, manufactured and for sale, include Dr. Forest's
+Massage Rollers and Developers, Dr. Wright's Colon Syringes, the Wilhide
+Exhaler, etc. and we are prepared to furnish anything in this line,
+Water-Stills, Exercisers, etc.</p>
+
+<p>CIRCULARS and price lists giving full particulars will be sent on
+application.</p>
+
+<p>INQUIRIES as to what books to read or what appliances to procure for any
+special conditions cheerfully and fully answered. If you have any doubts
+state your case and we will tell you what will best meet it. If you want
+books of any kind we can supply them at publisher's prices.</p>
+
+<p class="center">
+<b>Address<br />
+THE HEALTH-CULTURE CO.,<br />
+Turner Building, Passaic, N. J.</b><br />
+<span class='pagenum'><a name="Page_127" id="Page_127">[Pg 127]</a></span></p>
+
+
+
+<hr style="width: 45%;" />
+<h2><a name="DR_FORESTS_Massage_Rollers" id="DR_FORESTS_Massage_Rollers"></a>DR. FOREST'S Massage Rollers</h2>
+
+
+<p>Dr. Forest is the inventor and originator of <span class="smcap">Massage Rollers</span>, and these
+are the original and only genuine <span class="smcap">Massage Rollers</span> made. The making of
+others that are infringements on our patents have been stopped or they
+are inferior and practically worthless. In these each wheel turns
+separately, and around the centre of each is a band or buffer of elastic
+rubber.</p>
+
+<p>The rollers are made for various purposes, each in a style and size best
+adapted for its use, and will be sent prepaid on receipt of price.</p>
+
+<p><b>No. 1. Six Wheels, Body Roller, $2.</b></p>
+
+<p>The best size for use over the body, and especially for indigestion,
+constipation, rheumatism, etc. Can also be used for reduction.</p>
+
+<p style="margin-top: 2em;"><b>No. 2, Four Wheels, Body Roller, $1.50.</b></p>
+
+<p>Smaller and lighter than No. 1; for small women it is the best in size,
+for use over the stomach and bowels, the limbs, and for cold feet.</p>
+
+<p><b>No. 3, Three Wheels, Scalp Roller, $1.50.</b></p>
+
+<p>Made in fine woods and for use over the scalp, for the preservation of
+the hair. Can be used also over the neck to fill it out and for the
+throat.</p>
+
+<p><b>No. 4, Five Wheels, Bust Developer, $2.50.</b></p>
+
+<p>The best developer made. By following the plain physiological directions
+given, most satisfactory results can be obtained.</p>
+
+<p><b>No. 5, Twelve Wheels, Abdominal Roller, $4.</b></p>
+
+<p>For the use of men to reduce the size of the abdomen, and over the back.
+The handles give a chance for a good, firm, steady, pressure.</p>
+
+<p><b>No. 6, Three Small Wheels, Facial Roller, $2.50.</b></p>
+
+<p>Made in ebony and ivory, for use over the face and neck, for preventing
+and removing wrinkles, and restoring its contour and form.</p>
+
+<p><b>No. 7, Three Wheels, Facial Massage Roller, $1.50.</b></p>
+
+<p>Like No. 6, made in white maple. In other respects the same.</p>
+
+<p><b>No. 8, Eight Wheels, Abdominal Roller, $3.50.</b></p>
+
+<p>This is the same as No. 5, except with the less number of wheels. Is
+made for the use of women, for reducing hip and abdominal measure.</p>
+
+<p>With each roller is sent Dr. Forest's Manual of Massotherapy; containing
+100 pages, giving full directions for use. Price separately 25c.<span class='pagenum'><a name="Page_128" id="Page_128">[Pg 128]</a></span></p>
+
+
+
+<hr style="width: 45%;" />
+<h2><a name="THE_ATTAINMENT_OF_EFFICIENCY" id="THE_ATTAINMENT_OF_EFFICIENCY"></a>THE ATTAINMENT OF EFFICIENCY</h2>
+
+<p>Rational Methods of Developing Health and Personal Power</p>
+
+<p>By W. R. C. Latson M. D., Author of "Common Disorders," "The Enlightened
+Life," Etc.</p>
+
+
+<p>This work by Dr. Latson indicates the avenues that lead to efficient and
+successful living, and should be read by every man and woman who would
+reach their best and attain to their highest ambitions in business,
+professional, domestic or social life. Something of the scope of this
+will be seen from the following</p>
+
+
+<h4>TABLE OF CONTENTS.</h4>
+
+<div class="blockquot"><p><b>How to Live the Efficient Life.</b>&mdash;Man a Production of
+Law&mdash;Determining Factors in Health and Power&mdash;The Most Wholesome
+Diet&mdash;Practical Exercises for Efficiency&mdash;Influence of Thought
+Habits.</p>
+
+<p><b>Mental Habits and Health.</b>&mdash;All is Mind&mdash;Seen in Animals&mdash;Formative
+Desire in the Jungle&mdash;Mind the Great Creator&mdash;Mind the One Cause of
+Disease&mdash;Faulty Mental Habits.</p>
+
+<p><b>The Conquest of Worry.</b>&mdash;Effects Upon Digestion&mdash;Anarchy of the
+Mind&mdash;A Curable Disorder.</p>
+
+<p><b>Secret of Mental Supremacy.</b>&mdash;Practical Methods&mdash;The Key
+Note&mdash;Mental Power a Habit.</p>
+
+<p><b>The Nobler Conquest.</b>&mdash;Life a Struggle&mdash;Who Are the Survivors?&mdash;The
+Art of Conquest&mdash;The Struggle with the World&mdash;Effects of
+Opposition.</p>
+
+<p><b>Firmness One Secret of Power.</b>&mdash;Without Firmness no Real Power&mdash;How
+it Grows with Exercise&mdash;Gaining the Habit of Firmness.</p>
+
+<p><b>Self-Effacement and Personal Power.</b>&mdash;Growing Older in Wisdom&mdash;The
+Fallacy of Identity&mdash;Self-Preservation the First Law.</p>
+
+<p><b>The Power of Calmness.</b>&mdash;The Nervous System&mdash;Effects of Control.</p>
+
+<p><b>How to Be an Efficient Worker.</b>&mdash;How to Work&mdash;Making Drudgery a Work
+of Art.</p>
+
+<p><b>The Attainment of Personal Power.</b>&mdash;An Achievement&mdash;Know
+Yourself&mdash;Learning from Others.</p>
+
+<p><b>The Secret of Personal Magnetism.</b>&mdash;What is Personal
+Magnetism?&mdash;Effects of the Lack of It&mdash;How to Gain It.</p>
+
+<p><b>The Prime Secret of Health.</b>&mdash;What is Essential?&mdash;What to Do&mdash;How to
+Do It.</p>
+
+<p><b>How to Increase Vitality.</b>&mdash;The Mark of the Master&mdash;What Is
+Vitality?&mdash;Possibility of Increase&mdash;Spending Vitality.</p>
+
+<p><b>The Attainment of Physical Endurance.</b>&mdash;Essential to Success&mdash;The
+Secret of Endurance&mdash;Working Easily&mdash;Economizing
+Strength&mdash;Exercises for Promoting Endurance.</p>
+
+<p><b>The Attainment of Success.</b>&mdash;The Secret of Success&mdash;What to Do to
+Acquire It.</p>
+
+<p><b>The Way to Happiness.</b>&mdash;A Royal Road to Happiness&mdash;The Secret of
+Happiness.</p>
+
+<p><b>How to Live Long in the Land.</b>&mdash;Characteristics&mdash;Essentials&mdash;Bodily
+Peculiarities.</p>
+
+<p><b>The Gospel of Rest.</b>&mdash;All Need It&mdash;Few get It&mdash;The Secret of
+Rest&mdash;Its Effects.</p>
+
+<p><b>Sleeping as a Fine Art.</b>&mdash;Causes of Sleeplessness&mdash;The Mind. How to
+Control It.</p>
+
+<p><b>Common Sense Feeding.</b>&mdash;What is Proper Feeding?&mdash;Many
+Theories&mdash;Mental Conditions&mdash;The Kind of Food.</p>
+
+<p><b>Grace and How to Get It.</b>&mdash;What is Grace&mdash;Hindrances to
+Grace&mdash;Exercises for Grace.</p>
+
+<p><b>Style and How to Have It.</b>&mdash;The Secret of Style&mdash;Carriage of the
+Body&mdash;Exercises for Stylishness.</p>
+
+<p><b>How to Have a Fine Complexion.</b>&mdash;What Effects the Complexion?&mdash;The
+Secret of a Good Complexion&mdash;Effects of Food.</p>
+
+<p><b>The Secret of a Beautiful Voice.</b>&mdash;What the Voice Is&mdash;Easily
+Acquired.</p>
+
+<p><b>How to Cure Yourself When Sick.</b>&mdash;It is Easy&mdash;What is
+Disease?&mdash;Nature's Efforts&mdash;Best Remedies.</p></div>
+
+<p>One of the most practical and helpful works published on personal
+improvement and the acquiring of physical and mental vigor; a key to
+efficient manhood and womanhood and a long, happy and helpful life. All
+who are striving for success should read it.</p>
+
+<p>Artistically bound in Ornithoid covers. Price 50c. An extra edition is
+issued on heavy paper, bound in fine cloth. Price $1.00.</p>
+
+<p><span class='pagenum'><a name="Page_129" id="Page_129">[Pg 129]</a></span></p>
+
+
+
+<hr style="width: 45%;" />
+<h2><a name="WOMANLY_BEAUTY" id="WOMANLY_BEAUTY"></a>WOMANLY BEAUTY</h2>
+
+<h4><i>In Form and Features.</i></h4>
+
+<p>Containing specially written chapters from well-known authorities on the
+cultivation of personal beauty in women, as based upon Health-Culture;
+fully illustrated. Edited by Albert Turner. Bound in extra cloth, price;
+$1.00.</p>
+
+<p>This is the best and most comprehensive work ever published on Beauty
+Culture, covering the entire subject by specialists in each department,
+thus giving the work a greatly increased value. It is profusely and
+beautifully illustrated; a handsome volume. Some idea of the scope of
+this may be seen from the</p>
+
+
+<h4>TABLE OF CONTENTS.</h4>
+
+<blockquote><p>
+<b>Introduction.</b> By <span class="smcap">Ella Van Poole</span>.<br />
+<br />
+<b>Womanly Beauty: Its Requirements.</b> By Dr. <span class="smcap">Jacques</span>.<br />
+<br />
+<b>Why It Lasts or Fades.</b> By Dr. <span class="smcap">C. H. Stratz</span>.<br />
+<br />
+<b>Temperamental Types.</b> By <span class="smcap">Sarah C. Turner</span>.<br />
+<br />
+<b>Breathing and Beauty.</b> By Dr. <span class="smcap">W. R. C. Latson</span>.<br />
+<br />
+<b>Curative Breathing.</b> By <span class="smcap">Madame Donna Madixxa</span>.<br />
+<br />
+<b>Sleep; Its Effect on Beauty.</b> By <span class="smcap">Ella Van Poole</span>.<br />
+<br />
+<b>The Influence of Thought Upon Beauty.</b> By Dr. <span class="smcap">W. R. C. Latson</span>.<br />
+<br />
+<b>Health and Beauty.</b> By Dr. <span class="smcap">Chas. H. Shepard</span>.<br />
+<br />
+<b>The Home A Gymnasium.</b> By <span class="smcap">Mrs. O. V. Sessions</span>.<br />
+<br />
+<b>Facial Massage.</b> By <span class="smcap">Ella Van Poole</span>.<br />
+<br />
+<b>The Hair; Its Care and Culture.</b> By <span class="smcap">Albert Turner</span>.<br />
+<br />
+<b>Care of the Hands and Feet.</b> By <span class="smcap">Stella Stuart</span>.<br />
+<br />
+<b>Exercising for Grace and Poise.</b> <span class="smcap">Illustrated</span>.<br />
+<br />
+<b>A Good Form, and How to Secure It.</b> From <span class="smcap">Health-Culture</span>.<br />
+<br />
+<b>How to Have a Good Complexion.</b> By <span class="smcap">Susanna W. Dodds M. D.</span><br />
+<br />
+<b>Bust Development; How to Secure It.</b><br />
+<br />
+<b>Exercise: Who Needs It; How to Take It.</b> <span class="smcap">Edward B. Warman</span>.<br />
+<br />
+<b>Perfumes and Health.</b> By <span class="smcap">Felix L. Oswald, M. D.</span><br />
+<br />
+<b>The Voice as an Element of Beauty.</b> By Dr. <span class="smcap">Latson</span>.<br />
+<br />
+<b>How to be Beautiful.</b> By <span class="smcap">Rachel Swain, M. D.</span><br />
+<br />
+<b>The Ugly Duckling.</b> A Story. By <span class="smcap">Elsie Carmichael</span>.<br />
+<br />
+<b>Dress and Beauty.</b> By <span class="smcap">Ella Van Poole</span>.<br />
+<br />
+<b>Some Secrets About a Beautiful Neck.</b> By <span class="smcap">Eleanor Wainwright</span>.<br />
+<br />
+<b>Hints in Beauty Culture.</b> <span class="smcap">Compiled By The Editor</span>.<br />
+</p>
+</blockquote>
+
+<p>It is an encyclopedia on the subject, covering every phase of the
+question in a practical way, and should be in the hands of every woman
+who would preserve her health and personal appearance and her influence.
+Agents wanted for the introduction and sale of this great work. Sent
+prepaid on receipt of price, $1.00. Address</p>
+
+<p><span class='pagenum'><a name="Page_130" id="Page_130">[Pg 130]</a></span></p>
+
+
+<hr style="width: 45%;" />
+
+<h2>
+Publications of the Health-Culture Co.,<br />
+45 Ascension St., Passaic, N.J.<br />
+</h2>
+
+<p><b>Health-Culture.</b></p>
+
+<div class="blockquot"><p>The largest and best illustrated monthly magazine published on the
+preservation and restoration of health, bodily development and
+physical culture for men, women and children. $1.00 a year; 10c. a
+number.</p></div>
+
+<p><b>The Enlightened Life.</b></p>
+
+<div class="blockquot"><p>And How to Live It. By Dr. Latson; 365 pages, with portrait of the
+author. Cloth, $1.00.</p>
+
+<p>This contains the leading editorials from Health-Culture, many of them
+revised and enlarged.</p></div>
+
+<p><b>Common Disorders.</b></p>
+
+<div class="blockquot"><p>With rational Methods of Treatment. Including Diet, Exercise,
+Baths, Massotherapy, etc. By Latson. 340 pages, 200 illustrations.
+$1.00.</p></div>
+
+<p><b>The Attainment of Efficiency.</b></p>
+
+<div class="blockquot"><p>Rational Methods of Developing Health and Personal Power. By Dr.
+Latson. Paper, 50c.; cloth, $1.00.</p></div>
+
+<p><b>The Food Value of Meat.</b></p>
+
+<div class="blockquot"><p>Flesh Food Not Essential to Physical or Mental Vigor. By Dr.
+Latson. Illustrated. Paper, 25c.</p></div>
+
+<p><b>Walking for Exercise and Recreation.</b></p>
+
+<div class="blockquot"><p>By Dr. Latson. 15c.</p></div>
+
+<p><b>Dr. Latson's Health Chart.</b></p>
+
+<div class="blockquot"><p>Presenting in an Attractive and Comprehensive Form a Complete
+System of Physical Culture Exercises, fully Illustrated with Poses
+From Life, with Special Directions for Securing Symmetrical
+Development, for Building up the Thin Body, for Reducing Obesity,
+and for the Increase of General Vitality. 18&times;25 inches, printed on
+fine paper, bound with metal, with rings to hang on the wall. 50c.</p></div>
+
+<p><b>Uncooked Food.</b></p>
+
+<div class="blockquot"><p>And How to Live on Them. With Recipes for Wholesome Preparation,
+Proper Combinations and Menus, with the Reason Uncooked Food Is
+Best for the Promotion of Health, Strength and Vitality. By Mr. and
+Mrs. Eugene Christian. Cloth, $1.00.</p></div>
+
+<p><b>The New Internal Bath.</b></p>
+
+<div class="blockquot"><p>An Improved Method of Flushing the Colon or Administering an Enema.
+For the relief of Acute and Chronic Diseases. By Laura M. Wright,
+M. D. Illustrated. 25c.</p></div><p><span class='pagenum'><a name="Page_131" id="Page_131">[Pg 131]</a></span></p>
+
+<p><b>Womanly Beauty.</b></p>
+
+<div class="blockquot"><p>Of Form and Feature. The Cultivation and Preservation of Personal
+Beauty Based upon Health and Hygiene. By Twenty Well-known
+Physicians and Specialists. With 80 half-tone and other
+Illustrations. Edited by Albert Turner. 300 pages, cloth and gold.
+Price, $1.00.</p>
+
+<p>In this volume the Editor has brought together the teachings of those
+who have made a study of special features of the subject, and the result
+is a work that is unique and practical, not filled with a medley of
+receipts and formulas, so often found in books on beauty.</p></div>
+
+<p><b>Manhood Wrecked and Rescued.</b></p>
+
+<div class="blockquot"><p>How Strength and Vigor Is Lost and How it may be Restored by
+Self-Treatment. A Series of Chapters to Men on Social Purity and
+Right Living. By Rev. W. J. Hunter, Ph. D., D. D. Cloth $1.00.</p>
+
+<p>It contains the following chapters: The Wreck&mdash;An Ancient Wreck&mdash;A
+Modern Wreck&mdash;A Youthful Wreck&mdash;A Wreck Escaped&mdash;The Rescue Begun&mdash;The
+Rescue Continued&mdash;The Rescue Completed.</p></div>
+
+<p><b>Illustrated Hints upon Health and Strength for Busy People.</b></p>
+
+<div class="blockquot"><p>Text and Illustrations by Adrian Peter Schimdt, Professor of Higher
+Physical Culture. Price $1.00.</p>
+
+<p>The best System of Physical Culture published.</p></div>
+
+<p><b>Courtship Under Contract.</b></p>
+
+<div class="blockquot"><p>The Science of Selection. A Tale of Woman's Emancipation. By J. H.
+L. Eager 440 pages, with portrait of the author. Price, $1.20 net.
+By mail, $1.30.</p>
+
+<p>A novel with a purpose, higher than that of any other ever published,
+not excepting even "Uncle Tom's Cabin," as it aims to secure more of
+happiness in Marriage and the doing away with the divorce evil. The
+author presents, in the form of a clean, wholesome love story, some new
+ideas on the subject of Love, Courtship, Marriage and Eugenics.</p></div>
+
+<p><b>Human Nature Explained.</b></p>
+
+<div class="blockquot"><p>A new Illustrated Treatise on Human Science for the People. By
+Prof. N. N. Riddell. Illustrated. 400 pages. Extra cloth binding,
+$1.00.</p>
+
+<p>Men and women differ in character as they do in looks and temperament;
+no two are just alike. If you would know these "Signs of Character,"
+read "Human Nature Explained," and you can read men as an open book. It
+gives the most complete system of reading character ever published.</p></div>
+
+<p><b>Human Nature Indexed.</b></p>
+
+<div class="blockquot"><p>A Descriptive Chart for use of Phrenologists. By N. N. Riddle. 25c.</p></div><p><span class='pagenum'><a name="Page_132" id="Page_132">[Pg 132]</a></span></p>
+
+<p><b>What Shall We Eat?</b></p>
+
+<blockquote><p>The Food Question, from the Standpoint of Health, Strength and Economy.
+Containing Numerous Tables Showing the Constituent Elements of over
+Three Hundred Food Products and Their Relations, Cost and Nutritious
+Values, Time of Digestion, etc., Indicating Best Foods for all Classes
+and Conditions. By Alfred Andrews. Price, leatherette, 50c.; cloth
+binding. 75c.</p></blockquote>
+
+<p><b>The New Method.</b></p>
+
+<blockquote><p>In Health and Disease. By W. E. Forest, B.S., M.D., Fellow of N. Y.
+Academy of Medicine. Sixteenth Edition. Revised and enlarged by Albert
+Turner, Publisher of Health-Culture. 350 pp., clo. binding, $1.</p>
+
+<p>It makes the way from weakness to strength so plain that only those who
+are past recovery (the very few) need to be sick, and the well who will
+follow its teachings cannot be sick, saving the need of calling a
+physician and all expenses for medicine.</p></blockquote>
+
+<p><b>Massotherapy.</b></p>
+
+<blockquote><p>Or the Use of Massage Rollers and Muscle Beaters in Indigestion,
+Constipation, Liver Trouble, Paralysis, Neuralgia and Other Functional
+Diseases. By W. E. Forest, M. D. 25c.</p></blockquote>
+
+<p><b>Constipation.</b></p>
+
+<blockquote><p>Its Causes and Proper Treatment Without the Use of Drugs. By W. E.
+Forest, M. D. The only rational method of cure. 10c.</p></blockquote>
+
+<p><b>Hygienic Cookery.</b></p>
+
+<blockquote><p>Or Health in the Household. By Susanna W. Dodds, M. D. $2.00.</p>
+
+<p>It is unquestionably the best work ever written on the healthful
+preparation of food, and should be in the hands of every housekeeper who
+wishes to prepare food healthfully and palatably.</p>
+</blockquote>
+
+<p><b>The Diet Question.</b></p>
+
+<blockquote><p>Giving Reasons Why&mdash;Rules of Diet. By Dr. Dodds. 25c.</p></blockquote>
+
+<p><b>The Liver and Kidneys.</b></p>
+
+<blockquote><p>With a Chapter on Malaria. Part I. The Liver and Its Functions, Diseases
+and Treatment. Part II. The Kidneys, Their Healthy Action and How to
+Secure It. Part III. Malarial Fever, Rational Treatment by Hygienic
+Methods. By Dr. Dodds. 25c.</p></blockquote>
+
+<p><b>Race Culture.</b></p>
+
+<blockquote><p>The Improvement of the Race through Mother and Child. By Susanna W.
+Dodds, M. D. Nearly 500 pages, $1.50.</p>
+
+<p>Dr. Dodds' experience as a physician, teacher and lecturer has given her
+the preparation needed for the writing of this book. It is certainly
+safe to say that every woman, especially the mothers of young children
+and prospective mothers, should read it. No other work covers so
+completely the subject of health for women and children as in "Race
+Culture."<span class='pagenum'><a name="Page_133" id="Page_133">[Pg 133]</a></span></p>
+</blockquote>
+
+<p><b>Scientific Living.</b></p>
+
+<blockquote><p>For Prolonging the Term of Human Life. The New Domestic Science, Cooking
+to Simplify Living and Retaining the Life Elements in Food. By Laura
+Nettleton Brown. $1.00.</p>
+
+<p>This work presents new views on the health question, especially as
+related to food. It treats of the life in food, showing that in the
+preparation of food by the usual methods the life-giving vitality is
+destroyed; that is, the organic elements become inorganic. The reason is
+clearly stated and recipes and directions for cooking, with menus for a
+balanced dietary, are given.</p></blockquote>
+
+<p><b>Cooking for Health.</b></p>
+
+<blockquote><p>Or Plain Cookery, With Health Hints. By Rachel Swain, M. D. $1.00.</p>
+
+<p>This book is the outcome of progress in the kitchen, and provides for
+the preparation of food with direct reference to health. It is not an
+invalids' Cook Book, but for all who believe in eating for strength, and
+the use of the best foods at all times.</p></blockquote>
+
+<p><b>The No-Breakfast Plan and Fasting Cure.</b></p>
+
+<blockquote><p>By Edward Hooker Dewey, M. D. Cloth, $1.00.</p>
+
+<p>Presents his theories in a clear, concise, practical way, together with
+specific and definite instructions for the carrying out of this method
+of living and treatment.</p></blockquote>
+
+<p><b>Experiences of the No-Breakfast Plan and Fasting Cure.</b></p>
+
+<blockquote><p>A letter in answer to the many questions asking for special details as
+to methods and result. By Dr. Dewey, 50c.</p></blockquote>
+
+<p><b>Chronic Alcoholism:</b></p>
+
+<blockquote><p>Its Radical Cure. A new method of treatment for those afflicted with the
+alcohol habit, without the use of drugs. By Dr. Dewey. 50c.</p></blockquote>
+
+<p><b>Health in the Home.</b></p>
+
+<blockquote><p>A Practical Work on the Promotion and Preservation of Health, with
+Illustrated Prescriptions of Swedish Gymnastic Exercises for Home and
+Club Practice. By E. Marguerite Lindley. $1.00.</p>
+
+<p>Unquestionably the best and most important work ever published for the
+promotion of the health of women and children.</p></blockquote>
+
+<p><b>The Temperaments;</b></p>
+
+<blockquote><p>Or Varieties of Physical Constitution in Man in Their Relations to
+Mental Character and the Practical Affairs of Life, etc. By D. H.
+Jacques, M. D. Nearly 150 Illustrations. $1.50.</p>
+
+<p>The only work published on this important and interesting subject. The
+author made it the special subject of study and was thoroughly familiar
+with all temperamental questions.</p></blockquote>
+
+<p><b>The Avoidable Causes of Disease;</b></p>
+
+<blockquote><p>Insanity and Deformity, Together with Marriage and Its Violations. By
+John Ellis, M. D. New Edition, Revised and Enlarged by the Author, with
+the Collaboration of Dr. Sarah M. Ellis. $1.00.</p>
+
+<p>This book should be in every library, and if read and its teachings
+followed nearly all sickness and disease would be avoided with the
+accompanying suffering and expense&mdash;one of the most valuable works ever
+published.</p></blockquote>
+
+<p><b>Facial Diagnosis.</b></p>
+
+<blockquote><p>Indications of Disease as shown in the Face. By Dr. Louis Kuhne.
+Illustrated. $1.00.<span class='pagenum'><a name="Page_134" id="Page_134">[Pg 134]</a></span></p>
+</blockquote>
+
+
+<hr style="width: 45%;" />
+<h3><a name="SCIENTIFIC_LIVING" id="SCIENTIFIC_LIVING"></a>SCIENTIFIC LIVING</h3>
+
+<h4><b>For Prolonging term of Human Life</b></h4>
+
+<h4>The New Domestic Science, Cooking to Simplify Living and Retaining the
+Life Elements in Food.</h4>
+
+<h4>By <span class="smcap">Laura Nettleton Brown.</span></h4>
+
+<p>A great truth is emphasized in this book, namely, that in the ordinary
+processes of cooking the organic elements become inorganic and food
+values are destroyed. This dietetic idea is most important, and it is
+claimed by the author that when generally known and made practical it
+will restore the racial vigor as nothing else can, free woman from the
+slavery of the cook stove and become a large factor in the solution of
+the servant problem.</p>
+
+<p>The author does more than inform; she arouses and inspires; she also
+enters into the practical demonstration of the new way; food tables,
+recipes and menus are numerous and enlightening and will prove
+exceedingly helpful not only to busy housekeepers, but also to all
+persons who desire to get the greatest benefit and fullest enjoyment
+from the daily meals.</p>
+
+<p>She refrains from urging the exclusive use of uncooked foods, but shows
+what kind of cooking can be made useful. A most interesting and
+practical feature of this work is the clear and discriminating
+instructions given for the application of heat in preparing food. From
+the author's point of view it becomes evident that the present mode of
+preparing food is not only unnecessarily laborious, but that it involves
+great waste of the raw material and puts a severe tax upon the digestive
+organs of the consumer.</p>
+
+<p>The best thing about the new way to many minds, however, will be that it
+greatly enhances the appetizing qualities of the viands. It treats of
+the chemistry of food in a way that is easily understood and made
+practical. The concluding chapter of the book deals with "Associate
+Influences," and gives sound advice upon other factors than diet.</p>
+
+<p>The volume is thoroughly sensible and enlightening; original without
+being cranky; radical without being faddish;
+withal, practical plain and entirely helpful. No one who is interested
+in the all-important question of scientific living can afford to be
+without this book. It will be found of interest to teachers and students
+of domestic economy. It is very carefully and thoroughly indexed, adding
+to its usefulness.</p>
+
+<p>Printed on fine paper. Handsomely bound in extra cloth. $1.00 by mail on
+receipt of price. If not entirely satisfactory, money will be returned.
+Address</p>
+
+<p><span class='pagenum'><a name="Page_135" id="Page_135">[Pg 135]</a></span></p>
+
+
+
+<hr style="width: 45%;" />
+<h3><a name="The_New_Internal_Bath" id="The_New_Internal_Bath"></a>The New Internal Bath</h3>
+
+
+<p>The benefits and great importance of properly flushing the colon is now
+fully recognized and it has led to a large and increasing demand for
+syringes used for this purpose. The appliances in general use have one
+very serious fault, the water is discharged into the lower part of the
+rectum, which is distended, and thus produces an irritation which often
+proves injurious, causing and aggravating piles and other rectal
+troubles. It in frequently a cause of constipation and creates a
+necessity for continuing the use of enemas indefinitely.</p>
+
+<h4>Dr. Wright's New Colon Syringe</h4>
+
+<p>Consists of a strong, well made, four quart rubber bag or reservoir with
+two long <span class="smcap">Soft Rubber Flexible Tubes</span>, by the use of which the water is
+easily carried past the rectum and into the sigmoid flexure, and by the
+use of the longest tube may be carried up to the transverse colon. The
+water is then discharged where it needed and the cleansing is made much
+more perfect than it can be in any other way. The tubing and the outlets
+are extra large, securing a rapid discharge of the water, which reduces
+the time required to less than one-half that usually taken, which is a
+very great advantage over other syringes. This new syringe will prove a
+most important help in the taking of "Internal Baths" in the "New
+Method" treatment as recommended by Dr. Forest and others, and will
+prove curative in many cases when all others fail.</p>
+
+<p>Dr. Wright's manual on the taking of the "Internal Bath," containing
+full directions for its use in Constipation, Diarrhoea, Dyspepsia,
+Biliousness, Sick Headache, Kidney Troubles, Convulsions, Jaundice,
+Rheumatism, Colds, Influenza, La Grippe, Diseases of Women, Worms and
+Constipation in Children and other diseases, price 25c., is given free
+with each syringe.</p>
+
+<p>Carefully packed in a fine polished wooden case, will be sent prepaid to
+any address on receipt of price, $5.00, with a copy of Dr. Forest's
+great work, "The New Method," the very best work on Health and Disease
+published. (Price, $1.00), both for $5.50.</p>
+
+<p>An Infants' Flexible Rubber Tube will be sent for 75c. extra; New
+improved Vaginal Irrigator, $1.00; two Hard Rubber Rectal Tubes if
+desired, 25c extra. Agents wanted to introduce and sell this.</p>
+
+
+<p><span class='pagenum'><a name="Page_136" id="Page_136">[Pg 136]</a></span></p>
+
+
+
+<hr style="width: 45%;" />
+<h2><a name="Health_Culture_Appliances" id="Health_Culture_Appliances"></a>Health Culture Appliances</h2>
+
+
+<p><b>DR. WRIGHT'S COLON SYRINGE</b>, for taking the New Internal Bath.</p>
+
+<p>This consists of a one-gallon reservoir, one each, long and short
+flexible rubber colon tube, one box of antiseptic powder, and Dr.
+Wright's Manual of the New Internal Bath, all packed in a polished
+wooden case. Price, prepaid, $5.00.</p>
+
+<p><b>THE PRIMO LADIES' SYRINGE</b>. Price, $2.00. The only properly constructed
+Vaginal Syringe made.</p>
+
+<p>Every woman should have a good syringe for use in emergencies and for
+purposes of cleanliness, which is essential to health, comfort and
+pleasure.</p>
+
+<p>All women, married or single, should have a Primo. With each is sent
+full directions for use in all emergencies.</p>
+
+<p><b>DR. FOREST'S MASSAGE ROLLERS.</b></p>
+
+<p>These rollers are coming into general use wherever massage is needed and
+are a cure for many of the functional disorders as Dyspepsia,
+Constipation, Biliousness, Neuralgia, Rheumatism, Sleeplessness,
+Obesity, and wherever there is a lack of a good circulation of the
+blood; and the developers and facial rollers are used successfully for
+building up the form and the prevention of wrinkles and age in the face.
+The rollers consist of wheels about 1&frac12; inches in diameter: around the
+centre is a band or buffer of elastic rubber.</p>
+
+<p><b>No. 1, Body Roller, 6 Wheels, $2.</b>&mdash;The best size for use over body, and
+especially for indigestion, constipation, rheumatism, etc.</p>
+
+<p><b>No. 2, Body Roller, 4 Wheels, $1.50.</b>&mdash;Smaller and lighter than No. 1,
+for small women it is best in size for use over the stomach and bowels,
+the limbs and for cold feet.</p>
+
+<p><b>No. 3, Scalp Roller, $1.50.</b>&mdash;Made in fine woods, and for use over the
+scalp, for the preservation of the hair.</p>
+
+<p><b>No. 4, Bust Developer, $2.50.</b>&mdash;The best developer made. By following the
+plain, physiological directions given, most satisfactory results can be
+obtained.</p>
+
+<p><b>No. 5, Abdominal Roller, 12 Wheels, $4.</b>&mdash;For the use of men to reduce
+the size of the abdomen and over the back.</p>
+
+<p><b>No. 6, Facial Roller, $2.50.</b>&mdash;Made in ebony; very fine for use over the
+face and neck, for preventing and removing wrinkles and restoring its
+contour and form.</p>
+
+<p><b>No. 7, Facial Roller, $1.50.</b>&mdash;Like No. 6. Made in white maple. In other
+respects the same.</p>
+
+<p><b>No. 8, Abdominal Boiler, 8 Wheels, $3.50.</b>&mdash;This is the same as No. 5,
+except with the less number of wheels. Is made for the use of women, for
+reducing hip and abdominal measure.</p>
+
+<p><b>No. 1 Massage Vibrator, 24 Balls, price $2.00.</b></p>
+
+<p><b>No. 2 Massage Vibrator, 12 Balls, price $1.25.</b></p>
+
+<p>Dr. Forest's Manual of Massotherapy, containing nearly 100 pages, giving
+full directions for use, sent with each of the above.</p>
+
+<p><b>TURKISH BATH CABINETS.</b></p>
+
+<p>No. 1, a Double Walled Cabinet, the best made, with new and improved
+heater and manual giving full instructions for using the Cabinet for the
+Cure of Colds, Catarrh, Rheumatism, LaGrippe, Neuralgia, Kidney Trouble,
+Lumbago, Malaria, and many other disorders. Price $12.50.</p>
+
+<p>No. 2 Cabinet Single Walled, with heater and instructions as above.
+Price $7.50.</p>
+
+<p><b>DR. FOREST'S HEALTH CULTURE VASELINE SPRAY</b> and Bottle of Catarrh Remedy.
+Price, $2.00.</p>
+
+<p><b>THE WILHIDE EXHALER.</b> Price $1.00.</p>
+
+<p>Special descriptive circulars of any of the above sent on application.</p>
+
+<p>Address all orders to</p>
+
+<p><span class='pagenum'><a name="Page_137" id="Page_137">[Pg 137]</a></span></p>
+
+
+
+<hr style="width: 45%;" />
+<h2><a name="Uncooked_Foods_And_How_to_Use_Them" id="Uncooked_Foods_And_How_to_Use_Them"></a>Uncooked Foods And How to Use Them.</h2>
+
+
+<p>With recipes for wholesome preparation, proper combinations and menus,
+with the reason why it is better for the promotion of health, strength
+and vitality to use uncooked than cooked foods, by Mr. and Mrs. Eugene
+Christian, with an Introduction by W. R. C. Latson, M. D.</p>
+
+<p>It will meet a widespread want filled by no other work that has ever
+been published, and will do very much to solve the question of how to
+live for health, strength, and happiness.</p>
+
+<p>It will simplify methods of living&mdash;help to solve the servant question
+and financial problems, as well as point the way for many to perfect
+health. The following chapter headings show something of the scope and
+value of this.</p>
+
+<h4>CONTENTS.</h4>
+
+<h4>PART FIRST&mdash;</h4>
+
+<ul>
+<li>Why This Book Was Written,</li>
+<li>Introduction,</li>
+<li>The Emancipation of Women,</li>
+<li>The Functions of Foods,</li>
+<li>Food Products,</li>
+<li>Selection of Foods,</li>
+<li>Raw Foods,</li>
+<li>Preparation of Foods,</li>
+<li>Preparation of Uncooked Wood,</li>
+<li>Effects of Cooking Food,</li>
+<li>Tables Giving Nutritive Values, etc.</li>
+<li>Food Combinations,</li>
+<li>Condiments,</li>
+<li>Bread&mdash;Fermentation,</li>
+<li>Economy and Simplicity,</li>
+<li>As a Remedy.</li></ul>
+
+
+<h4>PART SECOND&mdash;</h4>
+
+<ul><li>How to Begin the Use of Uncooked Foods.</li>
+<li><span style="margin-left: 1.5em;">Recipes for&mdash;</span></li>
+<li>Soups,</li>
+<li>Salads (35 kinds),</li>
+<li>Eggs, Meat and Vegetables,</li>
+<li>Cereals,</li>
+<li>Bread, Crackers and Cakes,</li>
+<li>Nuts,</li>
+<li>Fruits and Fruit Dishes,</li>
+<li>Evaporated Fruits,</li>
+<li>Desserts,</li>
+<li>Jellies and Ices,</li>
+<li>Drinks,</li>
+<li>Menus,</li>
+<li>Miscellaneous.</li></ul>
+
+
+<p>It is the most important work on the food question ever published. Bound
+in cloth. Price, $1.00; with a year's subscription to Health-Culture,
+$1.50. Address,</p>
+
+<p><span class='pagenum'><a name="Page_138" id="Page_138">[Pg 138]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h3><a name="COMMON_DISORDERS" id="COMMON_DISORDERS"></a>COMMON DISORDERS</h3>
+
+<h4>Including Diet, Exercise, Baths, Exercise, Massotherapy, Etc.</h4>
+
+<h4>BY W. R. C. LATSON. M. D.</h4>
+
+
+<p>This is a practical handbook and guide for the home treatment of the
+sick without the use of drugs, with suggestions for the avoidance of
+disease and the retaining of health and strength. A book for those who
+would get well and keep well.</p>
+
+<h4>CONTENTS.</h4>
+
+<blockquote><blockquote><p>
+Introduction.&mdash;What the Body Is. Cell
+Life and Its Construction. Circulation
+of the Blood and What
+It Is. What Exercise Does.</p>
+
+<p>Massage. Principles and Practice.
+How It Acts as a Remedy.</p>
+
+<p>Massotherapy. Showing How It Is
+Applied.</p>
+
+<p>Special Exercises. Including Those for
+Development and Remedial
+Work.</p>
+
+<p>Tissue Building. Special Diet, with
+Menus.</p>
+
+<p>Obesity. Its Cause and Treatment
+Instructions for General Reduction.</p>
+
+<p>Indigestion. Causes of Dyspepsia.
+What to Do to Secure Good
+Digestion.</p>
+
+<p>Constipation. Its Causes. Treatment
+by Hygienic Measures.</p>
+
+<p>Rheumatism. Muscular and Articular.
+Treatment.</p>
+
+<p>Gout. Causes. Symptoms. General
+and Local Treatment.</p>
+
+<p>Neuralgia. Causes and Symptoms.
+The Only Rational Treatment.</p>
+
+<p>Sprains and Synovitis. Symptoms.
+Treatment.</p>
+
+<p>Varicose Veins and Swollen Glands.
+The Cause and Treatment.</p>
+
+<p>Baldness. Treatment for Restoring
+the Hair.</p>
+
+<p>Lung Disorders. How to Improve
+Breathing. The Prevention and
+Treatment of Consumption.</p>
+
+<p>Round Shoulders and Protruding Collar
+Bones. How to Overcome Them,
+with Special Exercises.</p>
+
+<p>How to Strengthen the Back. The
+Cause of Spinal Weakness.</p>
+
+<p>How to Strengthen the Trunk. The
+Importance of Strong Bodily
+Muscles.</p>
+
+<p>A Chair as a Gymnasium. How to
+Use a Bedroom Chair as a
+Complete Gymnasium Apparatus.</p>
+
+<p>The Hygiene of the Skin. Nerves of
+the Skin. Sun Baths.</p>
+
+<p>Modern Nervousness. The Best Treatment.</p>
+
+<p>Smallpox. Its Nature. Prevention.
+Treatment of Smallpox.</p>
+
+<p>Sunstroke. Causation and Treatment.
+How to Avoid It. What to Do
+When Prostrated.
+</p>
+</blockquote>
+</blockquote>
+<p>In this work the author sets forth the methods he has pursued and found
+be practical and successful. Over 300 pages and 200 Illustrations. Price
+$1.00.</p>
+
+<p><span class='pagenum'><a name="Page_139" id="Page_139">[Pg 139]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h3><a name="RACE_CULTURE" id="RACE_CULTURE"></a>RACE CULTURE</h3>
+
+<h4>THE IMPROVEMENT OF THE RACE THROUGH MOTHER AND CHILD. By Susanna W.
+Dodds, M. D.</h4>
+
+<p class="center">A large 12mo. volume bound in extra cloth, price, $1.50</p>
+
+
+<p>The time has come when parents must consider the responsibilities that
+rest upon them in relation to their children and make a study of
+Eugenics. This cannot be avoided or shirked and especially should
+prospective mothers study the subject in all its bearing, and know what
+you should do and what you should not do to insure the best possible for
+your unborn child. What conditions will promote the best for health, and
+afford the highest degree of intellectual and moral development. What
+limit you shall place upon the number of children. Race Suicide is not
+so serious a question as Race Culture, which may be easily attained by
+giving proper attention to the subject.</p>
+
+<p>The author of "RACE CULTURE" has made a most careful study of the whole
+subject, starting from the foundation, taking up pre-natal culture in
+all its bearings, including the marriage relations and the father's
+responsibilities. Considering the health and the well-being of the
+prospective mother and her diseases. How childbearing may be made easy,
+the first care of and the feeding of the babe, all the diseases of
+infancy and childhood and their treatment without the use of drugs.</p>
+
+<p>The avoidable causes of disease in children and adults are fully
+considered and a voluminous appendix treats of the use of water,
+massage, exercise, food and drinks, and how to prepare them as remedial
+agencies.</p>
+
+<p>It is safe to say that no greater or more important work on this subject
+has ever been written.</p>
+
+<p>Every woman and especially every prospective mother should read it. Its
+cost is as nothing compared to its value. Price, $1.50 by mail. Address</p>
+
+<p><span class='pagenum'><a name="Page_140" id="Page_140">[Pg 140]</a></span></p>
+
+
+
+<hr style="width: 45%;" />
+<h3><a name="The_Food_Value_of_Meat" id="The_Food_Value_of_Meat"></a>The Food Value of Meat</h3>
+
+<h4>Flesh Food Not Essential to Mental or Physical Vigor.</h4>
+
+<h4>By W. R. C. LATSON, M. D.,</h4>
+
+
+<p>The most valuable work on Practical Dietetics that has been published.
+The Food Question is considered in its relation to health, strength and
+long life. Some idea of the scope may be seen from the following</p>
+
+
+<h4>CONTENTS</h4>
+
+<blockquote><p>INTRODUCTION. Importance of the Subject. Influence of Foods on the
+Health and Morality of the Community. The Most Important Question of
+Dietetics. Classes of Foods. Description of Proteids. The Starches.
+Conversion of Starches into Sugars. Fruit Sugar. The Fats. Salts. Effect
+of Cooking Upon Foods.</p>
+
+<p>DIGESTION. Definition of the Process. Saliva. The Ptyalin. Effect of
+Eating Sugar with Starchy Foods. Gastric Digestion. The Stomach; The
+Gastric Juice; Peptones; Digestion In the Intestines; Importance of
+Digestion; Tabular Statement of the Digestive Process.</p>
+
+<p>COMPOSITION OF FOODS. The Four Elements of Food; Proper Proportion of
+Each Element; Selection of Balanced Foods; Table of Food Analyses; Value
+of Cooked Vegetables; The Reason Why Many Vegetarians Fail; Fresh
+Fruits; Pure Water; The Grains; The Legumes; Nuts.</p>
+
+<p>FOOD VALUES OF FLESH MEATS. The Question at Issue; Biological Data, What
+They Indicate; The Intestinal Tract; The Food Value of Meat; Poisons;
+Disease Infection; The Strongest Argument Against the Use of Flesh Meat;
+Vigorous Vegetarians; Intellectual Vegetarians; Vegetarianism and Vigor.</p>
+
+<p>COMBINATIONS OF FOODS. Principles; Cooked and Uncooked Foods; Model
+Menus; Breakfast; Luncheon; Dinner; Advantages of Vegetable Foods.</p>
+</blockquote>
+
+<p class="center">Price by Mail, in Paper. 25c, Cloth Binding, 50c.</p>
+
+<hr style='width: 45%;' />
+
+<h3>COMMON DISORDERS</h3>
+
+<h4>Causes, Symptoms, and Hygienic Treatment, by the use of Water,
+Massotherapy, and other Rational Methods.</h4>
+
+<h4>By W. R. LATSON, M. D.</h4>
+
+<p>Among the diseases considered may be mentioned Indigestion,
+Constipation, Rheumatism, Neuralgia, Lung Troubles, Gout, Nervousness
+and other minor complaints. The work contains nearly 300 pages,
+profusely illustrated. Bound in Cloth. Price, $1.00. Sent by mail on
+receipt of price.</p>
+
+<p><span class='pagenum'><a name="Page_141" id="Page_141">[Pg 141]</a></span></p>
+
+
+<h2>The Up-to-date Woman</h2>
+
+<h4>needs to know something more than simply How to Cook and follow recipes
+brought to her attention in Cook Books</h4>
+
+
+<h4>SHE SHOULD KNOW</h4>
+
+
+<ul><li>What are the Best Foods for her family.</li>
+<li>What Foods will keep all Well and Strong.</li>
+<li>What is best for the Children.</li>
+<li>What do the Men Need.</li>
+<li>What Foods are Economical and Nutritious.</li>
+<li>What are best Food Combinations.</li>
+<li>How often is Meat Necessary.</li>
+<li>What are the Best Meat Substitutes.</li>
+<li>What is the Food Value of Fish.</li>
+<li>What is the Food Value of Milk.</li>
+<li>What is the Food Value of Nuts.</li>
+<li>Are Beans Nutritious and Healthful.</li>
+<li>Is Nut Butter better than Cow Butter.</li>
+<li>Are Tea and Coffee Injurious.</li>
+<li>Which Food Digests Quickly and which Slowly.</li>
+<li>How to Get the Most Food Value for the Least Money.</li></ul>
+
+
+
+<p class="center">All these and many other questions are answered in</p>
+
+<p class="center">Prof. Andrews Great Book</p>
+
+<hr style='width: 45%;' />
+
+<h3>What Shall We Eat?</h3>
+
+<p>The Food Question from the standpoint of Health, Strength and Economy.
+Indicating Best Foods for all Classes and Conditions.</p>
+
+<p>This work covers every phase of the food question in a practical way.</p>
+
+<p>Shows how food is digested and gives the constituent elements of all
+food products, their cost, food values, time of digestion, etc.,
+Comparative value of beef, mutton, pork, eggs, fish, fowl, oysters, the
+grains, breads, peas, beans, milk, butter, cheese, sugar, beer, fruits,
+nuts, etc., which make flesh, bone, nerve; which gives most for least
+money. 25 tables showing results of nearly 1500 food analyses. Price in
+leatherette binding, 50 cents, cloth 75 cents, postpaid.</p>
+
+<p>If not satisfied money promptly returned. Every man should order this
+for his wife, or some other woman. Send stamps.</p>
+
+<p><span class='pagenum'><a name="Page_142" id="Page_142">[Pg 142]</a></span></p>
+
+
+
+<hr style="width: 45%;" />
+<h3><a name="The_Enlightened_Life_and_How_to_Live_it" id="The_Enlightened_Life_and_How_to_Live_it"></a>The Enlightened Life and How to Live it</h3>
+
+<h4>By W. R. C. LATSON, M. D.</h4>
+
+<p class="center">Author of "Common Disorders," "The Attainment of Efficiency," "Food
+Value of Meat," Etc.</p>
+
+<p>This work contains a collection of Dr. Latson's strong editorials that
+have appeared in Health-Culture, carefully revised and enlarged, with
+other matter. The great interest that has been manifested in these
+leaders will insure a demand for this work. The scope will be seen from
+the following chapter headings:</p>
+
+<p>Introduction&mdash;The Ultimate Ideal&mdash;The Mind and Its Body&mdash;What Shall a
+Man Take in Exchange for His Soul?&mdash;Health as an Asset&mdash;The Waste of
+Life&mdash;Health as a Factor in Business Success&mdash;The Causation of
+Disease&mdash;Are Weakness and Disease Increasing?&mdash;The Detection of
+Disease&mdash;The Prevention of Disease&mdash;Heredity and Disease&mdash;Disease: Its
+Nature and Conquest&mdash;Methods of Healing&mdash;Drug Medication in the
+Treatment of Disease&mdash;Religion and Medicine&mdash;Worry the Epidemic of the
+Day&mdash;Race Suicide&mdash;"Race Suicide," Pro and Con&mdash;Simplified Living&mdash;The
+Death-Dealing Detail&mdash;The Slaughter of the Innocents&mdash;Crimes Against
+Children&mdash;Sleep and Rest&mdash;Mental and Physical Effects of Music&mdash;The
+Common Sense of Foods and Feeding&mdash;The Mission of Pain&mdash;Drugs&mdash;The
+Surgical Operation Frenzy&mdash;Vaccination; Blessing or Curse?&mdash;Free Water
+Drinking as a Hygienic Measure&mdash;Evil Effects of Alcohol&mdash;The Pinnacles
+of Absurdity.</p>
+
+<p class="center">Published in large, clear type, handsomely bound in cloth. Price, sent
+prepaid, $1.00. Address</p>
+
+<p><span class='pagenum'><a name="Page_143" id="Page_143">[Pg 143]</a></span></p>
+
+
+
+<hr style="width: 45%;" />
+<h3><a name="The_Health_Culture_Magazine" id="The_Health_Culture_Magazine"></a>The Health Culture Magazine</h3>
+
+<h4>ELMER LEE., A. M., M. D., EDITOR</h4>
+
+<h4>PRINCIPLES AND OBJECTS</h4>
+
+<p>Health Culture seeks the advancement of humanity by declaring the
+obvious teachings of nature.</p>
+
+<p>Health Culture aims to educate the people out of superstition,
+misunderstanding and fear arising from the imperfect interpretation of
+natural principles.</p>
+
+<p>Health Culture recognizes that health and comfort, happiness and long
+life are desirable and attainable by the faithful observance of hygiene.
+That neglect and abuse of natural and simple living inevitably leads to
+weakness, degeneracy, disease and death.</p>
+
+<p>Health Culture from the scientific sense as well as on grounds of
+sentiment opposes the taking of life needless to obtain food for man.</p>
+
+<p>Health Culture holds that food products of the vegetable kingdom are
+ample and favorable for a safe, complete and full development of the
+kingdom of man.</p>
+
+<p>Health Culture opposes as needless and wasteful of life those research
+activities known as vivisection, also as contrary to human interest the
+use of drugs, serums, vaccines and chemicals as medicines or preventives
+of disease by legal compulsion.</p>
+
+<p>Health Culture is an illustrated Monthly, Standard Magazine size; $1.00
+a year, 15 cents a No., Canadian subscriptions $1.25, Foreign $1.50.</p>
+
+<h4>Address The Health Culture Co., Passaic, N. J.</h4>
+
+
+
+
+
+
+
+
+
+<pre>
+
+
+
+
+
+End of the Project Gutenberg EBook of No Animal Food, by Rupert H. Wheldon
+
+*** END OF THIS PROJECT GUTENBERG EBOOK NO ANIMAL FOOD ***
+
+***** This file should be named 22829-h.htm or 22829-h.zip *****
+This and all associated files of various formats will be found in:
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+
+Produced by Feòrag NicBhrìde, Janet Blenkinship and the
+Online Distributed Proofreading Team at http://www.pgdp.net
+
+
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+will be renamed.
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+Creating the works from public domain print editions means that no
+one owns a United States copyright in these works, so the Foundation
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+</body>
+</html>
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@@ -0,0 +1,4971 @@
+The Project Gutenberg EBook of No Animal Food, by Rupert H. Wheldon
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  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: No Animal Food
+       and Nutrition and Diet with Vegetable Recipes
+
+Author: Rupert H. Wheldon
+
+Release Date: October 2, 2007 [EBook #22829]
+
+Language: English
+
+Character set encoding: ASCII
+
+*** START OF THIS PROJECT GUTENBERG EBOOK NO ANIMAL FOOD ***
+
+
+
+
+Produced by Feorag NicBhride, Janet Blenkinship and the
+Online Distributed Proofreading Team at http://www.pgdp.net
+
+
+
+
+
+
+
+
+
+NO ANIMAL FOOD
+
+AND
+
+NUTRITION AND DIET
+
+WITH
+
+VEGETABLE RECIPES
+
+
+BY
+
+RUPERT H. WHELDON
+
+
+HEALTH CULTURE CO.
+NEW YORK--PASSAIC, N. J.
+
+
+
+
+PREFACE
+
+
+The title of this book is not ambiguous, but as it relates to a subject
+rarely thought about by the generality of people, it may save some
+misapprehension if at once it is plainly stated that the following pages
+are in vindication of a dietary consisting wholly of products of the
+vegetable kingdom, and which therefore excludes not only flesh, fish,
+and fowl, but milk and eggs and products manufactured therefrom.
+
+                                                      THE AUTHOR.
+
+
+This work is reprinted from the English edition with changes better
+adapting it to the American reader.
+
+                                                  THE PUBLISHERS.
+
+
+
+
+MAN'S FOOD
+
+
+Health and happiness are within reach of those who provide themselves
+with good food, clean water, fresh air, and exercise.
+
+A ceaseless and relentless hand is laid on almost every animal to
+provide food for human beings.
+
+Nothing that lives or grows is missed by man in his search for food to
+satisfy his appetite.
+
+Natural appetite is satisfied with vegetable food, the basis for highest
+and best health and development.
+
+History of primitive man we know, but the possibilities of perfected and
+complete man are not yet attained.
+
+Adequate and pleasant food comes to us from the soil direct, favorable
+for health, and a preventive against disease.
+
+Plant food is man's natural diet; ample, suitable, and available;
+obtainable with least labor and expense, and in pleasing form and
+variety.
+
+Animal food will be useful in emergency, also at other times; still,
+plant substance is more favorable to health, endurance, and power of
+mind.
+
+Variety of food is desirable and natural; it is abundantly supplied by
+the growth of the soil under cultivation.
+
+Races of intelligence and strength are to be found subsisting and
+thriving on an exclusive plant grown diet.
+
+The health and patience of vegetarians meet the social, mental and
+physical tests of life with less disease, and less risk of dependence in
+old age.
+
+Meat eaters have no advantages which do not belong also to those whose
+food is vegetable.
+
+Plant food, the principal diet of the world, has one serious drawback;
+it is not always savory, or palatable.
+
+Plant diet to be savory requires fat, or oil, to be added to it; nuts,
+peanut, and olive oil, supply it to the best advantage.
+
+Plant diet with butter, cream, milk, cheese, eggs, lard, fat, suet, or
+tallow added to it, is not vegetarian; it is mixed diet; the same in
+effect as if meat were used.--Elmer Lee, M.D., Editor, Health Culture
+Magazine.
+
+
+
+
+CONTENTS
+
+                                                                    PAGE
+
+      NO ANIMAL FOOD
+
+    I--THE URGENCY OF THE SUBJECT                                      9
+
+   II--PHYSICAL CONSIDERATIONS                                        17
+
+  III--ETHICAL CONSIDERATIONS                                         35
+
+   IV--THE AESTHETIC POINT OF VIEW                                     46
+
+    V--ECONOMICAL CONSIDERATIONS                                      52
+
+   VI--THE EXCLUSION OF DAIRY PRODUCE                                 58
+
+  VII--CONCLUSION                                                     63
+
+
+      NUTRITION AND DIET
+
+    I--SCIENCE OF NUTRITION                                           70
+
+   II--WHAT TO EAT                                                    82
+
+  III--WHEN TO EAT                                                    97
+
+   IV--HOW TO EAT                                                    103
+
+  FOOD TABLE                                                         108
+
+  RECIPES                                                            111
+
+
+
+
+NO ANIMAL FOOD
+
+
+
+
+I
+
+URGENCY OF THE SUBJECT
+
+
+Outside of those who have had the good fortune to be educated to an
+understanding of a rational science of dietetics, very few people indeed
+have any notion whatever of the fundamental principles of nutrition and
+diet, and are therefore unable to form any sound opinion as to the
+merits or demerits of any particular system of dietetic reform.
+Unfortunately many of those who _do_ realise the intimate connection
+between diet and both physical and mental health, are not, generally
+speaking, sufficiently philosophical to base their views upon a secure
+foundation and logically reason out the whole problem for themselves.
+
+Briefly, the pleas usually advanced on behalf of the vegetable regimen
+are as follows: It is claimed to be healthier than the customary flesh
+diet; it is claimed for various reasons to be more pleasant; it is
+claimed to be more economical; it is claimed to be less trouble; it is
+claimed to be more humane. Many hold the opinion that a frugivorous
+diet is more natural and better suited to the constitution of man, and
+that he was never intended to be carnivorous; that the slaughtering of
+animals for food, being entirely unnecessary is immoral; that in adding
+our share towards supplying a vocation for the butcher we are helping to
+nurture callousness, coarseness and brutality in those who are concerned
+in the butchering business; that anyone of true refinement and delicacy
+would find in the killing of highly-strung, nervous, sensitive
+creatures, a task repulsive and disgusting, and that it is scarcely
+fair, let alone Christian, to ask others to perform work which we
+consider unnecessary and loathsome, and which we should be ashamed to do
+ourselves.
+
+Of all these various views there is one that should be regarded as of
+primary importance, namely, the question of health. First and foremost
+we have to consider the question of physical health. No system of
+thought that poses as being concerned with man's welfare on earth can
+ever make headway unless it recognises this. Physical well-being is a
+moral consideration that should and must have our attention before aught
+else, and that this is so needs no demonstrating; it is self-evident.
+
+Now it is not to be denied when we look at the over-flowing hospitals;
+when we see everywhere advertised patent medicines; when we realise
+that a vast amount of work is done by the medical profession among all
+classes; when we learn that one man out of twelve and one woman out of
+eight die every year from that most terrible disease, cancer, and that
+over 207,000 persons died from tuberculosis during the first seven years
+of the present century; when we learn that there are over 1500 defined
+diseases prevalent among us and that the list is being continually added
+to, that the general health of the nation is far different from what we
+have every reason to believe it ought to be. However much we may have
+become accustomed to it, we cannot suppose ill-health to be a _normal_
+condition. Granted, then, that the general health of the nation is far
+from what it should be, and looking from effects to causes, may we not
+pertinently enquire whether our diet is not largely responsible for this
+state of things? May it not be that wrong feeding and mal-nutrition are
+at the root of most disease? It needs no demonstrating that man's health
+is directly dependent upon what he eats, yet how few possess even the
+most elementary conception of the principles of nutrition in relation to
+health? Is it not evident that it is because of this lamentable
+ignorance so many people nowadays suffer from ill-health?
+
+Further, not only does diet exert a definite influence upon physical
+well-being, but it indirectly affects the entire intellectual and moral
+evolution of mankind. Just as a man thinks so he becomes, and 'a
+science which controls the building of brain-cell, and therefore of
+mind-stuff, lies at the root of all the problems of life.' From the
+point of view of food-science, mind and body are inseparable; one reacts
+upon the other; and though a healthy body may not be essential to
+happiness, good health goes a long way towards making life worth living.
+Dr. Alexander Haig, who has done such excellent and valuable work in the
+study of uric acid in relation to disease, speaks most emphatically on
+this point: 'DIET is the greatest question for the human race, not only
+does his ability to obtain food determine man's existence, but its
+quality controls the circulation in the brain, and this decides the
+trend of being and action, accounting for much of the indifference
+between depravity and the self-control of wisdom.'
+
+The human body is a machine, not an iron and steel machine, but a blood
+and bone machine, and just as it is necessary to understand the
+mechanism of the iron and steel machine in order to run it, so is it
+necessary to understand the mechanism of the blood and bone machine in
+order to run it. If a person understanding nothing of the business of a
+_chauffeur_ undertook to run an automobile, doubtless he would soon come
+to grief; and so likewise if a person understands nothing of the needs
+of his body, or partly understanding them knows not how to satisfy them,
+it is extremely unlikely that he will maintain it at its normal
+standard of efficiency. Under certain conditions, of which we will speak
+in a moment, the body-machine is run quite unconsciously, and run well;
+that is to say, the body is kept in perfect health without the aid of
+science. But, then, we do not now live under these conditions, and so
+our reason has to play a certain part in encouraging, or, as the case
+may be, in restricting the various desires that make themselves felt.
+The reason so many people nowadays are suffering from all sorts of
+ailments is simply that they are deplorably ignorant of their natural
+bodily wants. How much does the ordinary individual know about
+nutrition, or about obedience to an unperverted appetite? The doctors
+seem to know little about health; they are not asked to keep us healthy,
+but only to cure us of disease, and so their studies relate to disease,
+not health; and dietetics, a science dealing with the very first
+principles of health, is an optional course in the curriculum of the
+medical student.
+
+Food is the first necessary of life, and the right kind of food, eaten
+in the right manner, is necessary to a right, that is, healthy life. No
+doubt, pathological conditions are sometimes due to causes other than
+wrong feeding, but in a very large percentage of cases there is little
+doubt that errors in diet have been the cause of the trouble, either
+directly, or indirectly by rendering the system susceptible to
+pernicious influences.[1] A knowledge of what is the right food to eat,
+and of the right way to eat it, does not, under existing conditions of
+life, come instinctively. Under other conditions it might do so, but
+under those in which we live, it certainly does not; and this is owing
+to the fact that for many hundred generations back there has been a
+pandering to sense, and a quelling and consequent atrophy of the
+discriminating animal instinct. As our intelligence has developed we
+have applied it to the service of the senses and at the expense of our
+primitive intuition of right and wrong that guided us in the selection
+of that which was suitable to our preservation and health. We excel the
+animals in the possession of reason, but the animals excel us in the
+exercise of instinct.
+
+It has been said that animals do not study dietetics and yet live
+healthily enough. This is true, but it is true only as far as concerns
+those animals which live _in their natural surroundings and under
+natural conditions_. Man would not need to study diet were he so
+situated, but he is not. The wild animal of the woods is far removed
+from the civilized human being. The animal's instinct guides him aright,
+but man has lost his primitive instinct, and to trust to his
+inclinations may result in disaster.
+
+The first question about vegetarianism, then, is this:--Is it the best
+diet from the hygienic point of view? Of course it will be granted that
+diseased food, food containing pernicious germs or poisons, whether
+animal or vegetable, is unfit to be eaten. It is not to be supposed that
+anyone will defend the eating of such food, so that we are justified in
+assuming that those who defend flesh-eating believe flesh to be free
+from such germs and poisons; therefore let the following be noted. It is
+affirmed that 50 per cent. of the bovine and other animals that are
+slaughtered for human food are affected with Tuberculosis, or some of
+the following diseases: Cancer, Anthrax, Pleuro-Pneumonia, Swine-Fever,
+Sheep Scab, Foot and Mouth Disease, etc., etc., and that to exclude all
+suspected or actually diseased carcasses would be practically to leave
+the market without a supply. One has only to read the literature dealing
+with this subject to be convinced that the meat-eating public must
+consume a large amount of highly poisonous substances. That these
+poisons may communicate disease to the person eating them has been
+amply proved. Cooking does _not_ necessarily destroy all germs, for the
+temperature at the interior of a large joint is below that necessary to
+destroy the bacilli there present.
+
+Although the remark is irrelevant to the subject in hand, one is tempted
+to point out that, quite apart from the question of hygiene, the idea of
+eating flesh containing sores and wounds, bruises and pus-polluted
+tissues, is altogether repulsive to the imagination.
+
+Let it be supposed, however, that meat can be, and from the meat-eater's
+point of view, should be and will be under proper conditions,
+uncontaminated, there yet remains the question whether such food is
+physiologically necessary to man. Let us first consider what kind of
+food is best suited to man's natural constitution.
+
+FOOTNOTES:
+
+[Footnote 1: It seems reasonable to suppose that granting the organism
+has such natural needs satisfied as sleep, warmth, pure air, sunshine,
+and so forth, fundamentally all susceptibility to disease is due to
+wrong feeding and mal-nutrition, either of the individual organism or of
+its progenitors. The rationale of nutrition is a far more complicated
+matter than medical science appears to realise, and until the intimate
+relationship existing between nutrition and pathology has been
+investigated, we shall not see much progress towards the extermination
+of disease. Medical science by its curative methods is simply pruning
+the evil, which, meanwhile, is sending its roots deeper into the
+unstable organisms in which it grows.]
+
+
+
+
+II
+
+PHYSICAL CONSIDERATIONS
+
+
+There are many eminent scientists who have given it as their opinion
+that anatomically and physiologically man is to be classed as a
+frugivorous animal. There are lacking in man all the characteristics
+that distinguish the prominent organs of the carnivora, while he
+possesses a most striking resemblance to the fruit-eating apes. Dr.
+Kingsford writes: 'M. Pouchet observes that all the details of the
+digestive apparatus in man, as well as his dentition, constitute "so
+many proofs of his frugivorous origin"--an opinion shared by Professor
+Owen, who remarks that the anthropoids and all the quadrumana derive
+their alimentation from fruits, grains, and other succulent and
+nutritive vegetable substances, and that the strict analogy which exists
+between the structure of these animals and that of man clearly
+demonstrates his frugivorous nature. This view is also taken by Cuvier,
+Linnaeus, Professor Lawrence, Charles Bell, Gassendi, Flourens, and a
+great number of other eminent writers.' (see _The Perfect Way in Diet_.)
+
+Linnaeus is quoted by John Smith in _Fruits and Farinacea_ as speaking
+of fruit as follows: 'This species of food is that which is most
+suitable to man: which is evidenced by the series of quadrupeds,
+analogy, wild men, apes, the structure of the mouth, of the stomach, and
+the hands.'
+
+Sir Ray Lancaster, K.C.B., F.R.S., in an article in _The Daily
+Telegraph_, December, 1909, wrote: 'It is very generally asserted by
+those who advocate a purely vegetable diet that man's teeth are of the
+shape and pattern which we find in the fruit-eating, or in the
+root-eating, animals allied to him. This is true.... It is quite clear
+that man's cheek teeth do not enable him to cut lumps of meat and bone
+from raw carcasses and swallow them whole. They are broad,
+square-surfaced teeth with four or fewer low rounded tubercles to crush
+soft food, as are those of monkeys. And there can be no doubt that man
+fed originally like monkeys, on easily crushed fruits, nuts, and roots.'
+
+With regard to man's original non-carnivorous nature and omnivorism, it
+is sometimes said that though man's system may not thrive on a raw flesh
+diet, yet he can assimilate cooked flesh and his system is well adapted
+to digest it. The answer to this is that were it demonstrable, and it is
+_not_, that cooked flesh is as easily digested and contains as much
+nutriment as grains and nuts, this does not prove it to be suitable for
+human food; for man (leaving out of consideration the fact that the
+eating of diseased animal flesh can communicate disease), since he was
+originally formed by Nature to subsist exclusively on the products of
+the vegetable kingdom, cannot depart from Nature's plan without
+incurring penalty of some sort--unless, indeed, his natural original
+constitution has changed; but _it has not changed_. The most learned and
+world-renowned scientists affirm man's present anatomical and
+physiological structure to be that of a frugivore. Disguising an
+unnatural food by cooking it may make that food more assimilable, but it
+by no means follows that such a food is suitable, let alone harmless, as
+human food. That it is harmful, not only to man's physical health, but
+to his mental and moral health, this book endeavours to demonstrate.
+
+With regard to the fact that man has not changed constitutionally from
+his original frugivorous nature Dr. Haig writes as follows: 'If man
+imagines that a few centuries, or even a few hundred centuries, of
+meat-eating in defiance of Nature have endowed him with any new powers,
+except perhaps, that of bearing the resulting disease and degradation
+with an ignorance and apathy which are appalling, he deceives himself;
+for the record of the teeth shows that human structure has remained
+unaltered over vast periods of time.'
+
+According to Dr. Haig, human metabolism (the process by which food is
+converted into living tissue) differs widely from that of the
+carnivora. The carnivore is provided with the means to dispose of such
+poisonous salts as are contained in and are produced by the ingestion of
+animal flesh, while the human system is not so provided. In the human
+body these poisons are not held in solution, but tend to form deposits
+and consequently are the cause of diseases of the arthritic group,
+conspicuously rheumatism.
+
+There is sometimes some misconception as regards the distinction between
+a frugivorous and herbivorous diet. The natural diet of man consists of
+fruits, farinacea, perhaps certain roots, and the more esculent
+vegetables, and is commonly known as vegetarian, or fruitarian
+(frugivorous), but man's digestive organs by no means allow him to eat
+grass as the herbivora--the horse, ox, sheep, etc.--although he is much
+more nearly allied to these animals than to the carnivora.
+
+We are forced to conclude, in the face of all the available evidence,
+that the natural constitution of man closely resembles that of
+fruit-eating animals, and widely differs from that of flesh-eating
+animals, and that from analogy it is only reasonable to suppose that the
+fruitarian, or vegetarian, as it is commonly called, is the diet best
+suited to man. This conclusion has been arrived at by many distinguished
+men of science, among whom are the above mentioned. But the proof of the
+pudding is in the eating, and to prove that the vegetarian is the most
+hygienic diet, we must examine the physical conditions of those nations
+and individuals who have lived, and do live, upon this diet.
+
+It might be mentioned, parenthetically, that among animals, the
+herbivora are as strong physically as any species of carnivora. The most
+laborious work of the world is performed by oxen, horses, mules, camels,
+elephants, all vegetable-feeding animals. What animal possesses the
+enormous strength of the herbivorous rhinoceros, who, travellers relate,
+uproots trees and grinds whole trunks to powder? Again, the frugivorous
+orang-outang is said to be more than a match for the African lion.
+Comparing herbivora and carnivora from this point of view Dr. Kingsford
+writes: 'The carnivora, indeed, possess one salient and terrible
+quality, ferocity, allied to thirst for blood; but power, endurance,
+courage, and intelligent capacity for toil belong to those animals who
+alone, since the world has had a history, have been associated with the
+fortunes, the conquests, and the achievements of men.'
+
+Charles Darwin, reverenced by all educated people as a scientist of the
+most keen and accurate observation, wrote in his _Voyage of the Beagle_,
+the following with regard to the Chilian miners, who, he tells us, live
+in the cold and high regions of the Andes: 'The labouring class work
+very hard. They have little time allowed for their meals, and during
+summer and winter, they begin when it is light and leave off at dusk.
+They are paid L1 sterling a month and their food is given them: this,
+for breakfast, consists of sixteen figs and two small loaves of bread;
+for dinner, boiled beans; for supper, broken roasted wheat-grain. They
+scarcely ever taste meat.' This is as good as saying that the strongest
+men in the world, performing the most arduous work, and living in an
+exhilarating climate, are practically strict vegetarians.
+
+Dr. Jules Grand, President of the Vegetarian Society of France speaks of
+'the Indian runners of Mexico, who offer instances of wonderful
+endurance, and eat nothing but tortillas of maize, which they eat as
+they run along; the street porters of Algiers, Smyrna, Constantinople
+and Egypt, well known for their uncommon strength, and living on nothing
+but maize, rice, dates, melons, beans, and lentils. The Piedmontese
+workmen, thanks to whom the tunnelling of the Alps is due, feed on
+polenta, (maize-broth). The peasants of the Asturias, like those of the
+Auvergne, scarcely eat anything except chick-peas and chestnuts ...
+statistics prove ... that the most numerous population of the globe is
+vegetarian.'
+
+The following miscellaneous excerpta are from Smith's _Fruits and
+Farinacea_:--
+
+'The peasantry of Norway, Sweden, Russia, Denmark, Poland, Germany,
+Turkey, Greece, Switzerland, Spain, Portugal, and of almost every
+country in Europe subsist principally, and most of them entirely, on
+vegetable food.... The Persians, Hindoos, Burmese, Chinese, Japanese,
+the inhabitants of the East Indian Archipelago, and of the mountains of
+the Himalaya, and, in fact, most of the Asiatics, live upon vegetable
+productions.'
+
+'The people of Russia, generally, subsist on coarse black rye-bread and
+garlics. I have often hired men to labour for me. They would come on
+board in the morning with a piece of black bread weighing about a pound,
+and a bunch of garlics as big as one's fist. This was all their
+nourishment for the day of sixteen or eighteen hours' labour. They were
+astonishingly powerful and active, and endured severe and protracted
+labour far beyond any of my men. Some of these Russians were eighty and
+even ninety years old, and yet these old men would do more work than any
+of the middle-aged men belonging to my ship. Captain C. S. Howland of
+New Bedford, Mass.'
+
+'The Chinese feed almost entirely on rice, confections and fruits; those
+who are enabled to live well and spend a temperate life, are possessed
+of great strength and agility.'
+
+'The Egyptian cultivators of the soil, who live on coarse wheaten bread,
+Indian corn, lentils, and other productions of the vegetable kingdom,
+are among the finest people I have even seen. Latherwood.'
+
+'The Greek boatmen are exceedingly abstemious. Their food consists of a
+small quantity of black bread, made of unbolted rye or wheatmeal, and a
+bunch of grapes, or raisins, or some figs. They are astonishingly
+athletic and powerful; and the most nimble, active, graceful, cheerful,
+and even merry people in the world. Judge Woodruff, of Connecticut.'
+
+'From the day of his irruption into Europe the Turk has always proved
+himself to be endowed with singularly strong vitality and energy. As a
+member of a warlike race, he is without equal in Europe in health and
+hardiness. His excellent physique, his simple habits, his abstinence
+from intoxicating liquors, and his normal vegetarian diet, enable him to
+support the greatest hardships, and to exist on the scantiest and
+simplest food.'
+
+'The Spaniards of Rio Salada in South America,--who come down from the
+interior, and are employed in transporting goods overland,--live wholly
+on vegetable food. They are large, very robust, and strong; and bear
+prodigious burdens on their backs, travelling over mountains too steep
+for loaded mules to ascend, and with a speed which few of the generality
+of men can equal without incumbrance.'
+
+'In the most heroic days of the Grecian army, their food was the plain
+and simple produce of the soil. The immortal Spartans of Thermopylae
+were, from infancy, nourished by the plainest and coarsest vegetable
+aliment: and the Roman army, in the period of their greatest valour and
+most gigantic achievements, subsisted on plain and coarse vegetable
+food. When the public games of Ancient Greece--for the exercise of
+muscular power and activity in wrestling, boxing, running, etc.,--were
+first instituted, the athletae in accordance with the common dietetic
+habits of the people, were trained entirely on vegetable food.'
+
+Dr. Kellogg, an authority on dietetics, makes the following answer to
+those who proclaim that those nations who eat a large amount of
+flesh-food, such as the English, are the strongest and dominant nations:
+"While it is true that the English nation makes large use of animal
+food, and is at the same time one of the most powerful on the globe, it
+is also true that the lowest, most miserable classes of human beings,
+such as the natives of Australia, and the inhabitants of Terra del
+Fuego, subsist almost wholly upon flesh. It should also be borne in mind
+that it is only within a single generation that the common people of
+England have become large consumers of flesh. In former times and when
+England was laying the foundation of her greatness, her sturdy yeomen
+ate less meat in a week, than the average Englishman of the present
+consumes in a single day.... The Persians, the Grecians, and the Romans,
+became ruling nations while vegetarians."
+
+In _Fruits and Farinacea_, Professor Lawrence is quoted as follows:
+'The inhabitants of Northern Europe and Asia, the Laplanders, Samoiedes,
+Ostiacs, Tangooses, Burats, Kamtschatdales, as well as the natives of
+Terra del Fuego in the Southern extremity of America, are the smallest,
+weakest, and least brave people on the globe; although they live almost
+entirely on flesh, and that often raw.'
+
+Many athletic achievements of recent date have been won by vegetarians
+both in this country and abroad. The following successes are
+noteworthy:--Walking: Karl Mann, Dresden to Berlin, Championship of
+Germany; George Allen, Land's End to John-o'-Groats. Running: E. R.
+Voigt, Olympic Championship, etc.: F. A. Knott, 5,000 metres Belgian
+record. Cycling: G. A. Olley, Land's End to John-o'-Groats record.
+Tennis: Eustace Miles, M.A., various championships, etc. Of especial
+interest at the present moment are a series of tests and experiments
+recently carried out at Yale University, U.S.A., under Professor Irving
+Fisher, with the object of discovering the suitability of different
+dietaries for athletes, and the effect upon the human system in general.
+The results were surprising. 'One of the most severe tests,' remarks
+Professor Fisher, 'was in deep knee-bending, or "squatting." Few of the
+meat-eaters could "squat" more than three to four hundred times. On the
+other hand a Yale student who had been a flesh-abstainer for two years,
+did the deep knee-bending eighteen hundred times without exhaustion....
+One remarkable difference between the two sets of men was the
+comparative absence of soreness in the muscles of the meat-abstainers
+after the tests.'
+
+The question as to climate is often raised; many people labour under the
+idea that a vegetable diet may be suitable in a hot climate, but not in
+a cold. That this idea is false is shown by facts, some of which the
+above quotations supply. That man can live healthily in arctic regions
+on a vegetable diet has been amply demonstrated. In a cold climate the
+body requires a considerable quantity of heat-producing food, that is,
+food containing a good supply of hydrocarbons (fats), and carbohydrates
+(starches and sugars). Many vegetable foods are rich in these
+properties, as will be explained in the essay following dealing with
+dietetics. Strong and enduring vegetable-feeding animals, such as the
+musk-ox and the reindeer, flourish on the scantiest food in an arctic
+climate, and there is no evidence to show that man could not equally
+well subsist on vegetable food under similar conditions.
+
+In an article entitled _Vegetarianism in Cold Climates_, by Captain
+Walter Carey, R.N., the author describes his observations during a
+winter spent in Manchuria. The weather, we are told, was exceedingly
+cold, the thermometer falling as low as minus 22 deg. F. After speaking of
+the various arduous labours the natives are engaged in, Captain Carey
+describes the physique and diet of natives in the vicinity of
+Niu-Chwang as follows: 'The men accompanying the carts were all very big
+and of great strength, and it was obvious that none but exceptionally
+strong and hardy men could withstand the hardships of their long march,
+the intense cold, frequent blizzards, and the work of forcing their
+queer team along in spite of everything. One could not help wondering
+what these men lived on, and I found that the chief article was beans,
+which, made into a coarse cake, supplied food for both men and animals.
+I was told by English merchants who travelled in the interior, that
+everywhere they found the same powerful race of men, living on beans and
+rice--in fact, vegetarians. Apparently they obtain the needful proteid
+and fat from the beans; while the coarse once-milled rice furnishes them
+with starch, gluten, and mineral salts, etc. Spartan fare, indeed, but
+proving how easy it is to sustain life without consuming flesh-food.'
+
+So far, then, as the physical condition of those nations who are
+practically vegetarian is concerned, we have to conclude that practice
+tallies with theory. Science teaches that man should live on a non-flesh
+diet, and when we come to consider the physique of those nations and men
+who do so, we have to acknowledge that their bodily powers and their
+health equal, if not excel, those of nations and men who, in part,
+subsist upon flesh. But it is interesting to go yet further. It has
+already been stated that mind and body are inseparable; that one reacts
+upon the other: therefore it is not irrelevant, in passing, to observe
+what mental powers are possessed by those races and individuals who
+subsist entirely upon the products of the vegetable kingdom.
+
+When we come to consider the mentality of the Oriental races we
+certainly have to acknowledge that Oriental culture--ethical,
+metaphysical, and poetical--has given birth to some of the grandest and
+noblest thoughts that mankind possesses, and has devised philosophical
+systems that have been the comfort and salvation of countless millions
+of souls. Anyone who doubts the intellectual and ethical attainments of
+that remarkable nation of which we in the West know so little--the
+Chinese--should read the panegyric written by Sir Robert Hart, who, for
+forty years, lived among them, and learnt to love and venerate them as
+worthy of the highest admiration and respect. Others have written in
+praise of the people of Burma. Speaking of the Burman, a traveller
+writes: 'He will exercise a graceful charity unheard of in the West--he
+has discovered how to make life happy without selfishness and to combine
+an adequate power for hard work with a corresponding ability to enjoy
+himself gracefully ... he is a philosopher and an artist.'
+
+Speaking of the Indian peasant a writer in an English journal says: 'The
+ryot lives in the face of Nature, on a simple diet easily procured, and
+inherits a philosophy, which, without literary culture, lifts his spirit
+into a higher plane of thought than other peasantries know of.
+Abstinence from flesh food of any kind, not only gives him pure blood
+exempt from civilized diseases but makes him the friend and not the
+enemy, of the animal world around.'
+
+Eastern literature is renowned for its subtle metaphysics. The higher
+types of Orientals are endowed with an extremely subtle intelligence, so
+subtle as to be wholly unintelligible to the ordinary Westerner. It is
+said that Pythagoras and Plato travelled in the East and were initiated
+into Eastern mysticism. The East possesses many scriptures, and the
+greater part of the writings of Eastern scholars consist of commentaries
+on the sacred writings. Among the best known monumental philosophical
+and literary achievements maybe mentioned the _Tao Teh C'hing_; the
+_Zend Avesta;_ the _Three Vedas_; the _Brahmanas_; the _Upanishads;_ and
+the _Bhagavad-gita_, that most beautiful 'Song Celestial' which for
+nearly two thousand years has moulded the thoughts and inspired the
+aspirations of the teeming millions of India.
+
+As to the testimony of individuals it is interesting to note that some
+of the greatest philosophers, scientists, poets, moralists, and many men
+of note, in different walks of life, in past and modern times, have, for
+various reasons, been vegetarians, among whom have been named the
+following:--
+
+  Manu
+  Zoroaster
+  Pythagoras
+  Zeno
+  Buddha
+  Isaiah
+  Daniel
+  Empedocles
+  Socrates
+  Plato
+  Aristotle
+  Porphyry
+  John Wesley
+  Franklin
+  Goldsmith
+  Ray
+  Paley
+  Isaac Newton
+  Jean Paul Richter
+  Schopenhauer
+  Byron
+  Gleizes
+  Hartley
+  Rousseau
+  Iamblichus
+  Hypatia
+  Diogenes
+  Quintus Sextus
+  Ovid
+  Plutarch
+  Seneca
+  Apollonius
+  The Apostles
+    Matthew
+    James
+    James the Less
+    Peter
+  The Christian Fathers
+    Clement
+    Tertullian
+    Origen
+    Chrysostom
+    St. Francis d'Assisi
+  Cornaro
+  Leonardo da Vinci
+  Milton
+  Locke
+  Spinoza
+  Voltaire
+  Pope
+  Gassendi
+  Swedenborg
+  Thackeray
+  Linnaeus
+  Shelley
+  Lamartine
+  Michelet
+  William Lambe
+  Sir Isaac Pitman
+  Thoreau
+  Fitzgerald
+  Herbert Burrows
+  Garibaldi
+  Wagner
+  Edison
+  Tesla
+  Marconi
+  Tolstoy
+  George Frederick Watts
+  Maeterlinck
+  Vivekananda
+  General Booth
+  Mrs. Besant
+  Bernard Shaw
+  Rev. Prof. John E. B. Mayor
+  Hon. E. Lyttelton
+  Rev. R. J. Campbell
+  Lord Charles Beresford
+  Gen. Sir Ed. Bulwer
+  etc., etc., etc.
+
+The following is a list of the medical and scientific authorities who
+have expressed opinions favouring vegetarianism:--
+
+  M. Pouchet
+  Baron Cuvier
+  Linnaeus
+  Professor Laurence, F.R.S.
+  Sir Charles Bell, F.R.S.
+  Gassendi
+  Flourens
+  Sir John Owen
+  Professor Howard Moore
+  Sylvester Graham, M.D.
+  John Ray, F.R.S.
+  Professor H. Schaafhausen
+  Sir Richard Owen, F.R.S.
+  Charles Darwin, LL.D., F.R.S.
+  Dr. John Wood, M.D.
+  Professor Irving Fisher
+  Professor A. Wynter Blyth, F.R.C.S.
+  Edward Smith, M.B., F.R.S., LL.B.
+  Adam Smith, F.R.S.
+  Lord Playfair, M.D., C.B.
+  Sir Henry Thompson, M.B., F.R.C.S.
+  Dr. F. J. Sykes, B. Sc.
+  Dr. Anna Kingsford
+  Professor G. Sims Woodhead, M.D., F.R.C.P., F.R.S.
+  Alexander Haig, M.A., M.D., F.R.C.P.
+  Dr. W. B. Carpenter, C.B., F.R.S.
+  Dr. Josiah Oldfield, D.C.L., M.A., M.R.C.S., L.R.C.P.
+  Virchow
+  Sir Benjamin W. Richardson, M.P., F.R.C.S.
+  Dr. Robert Perks, M.D., F.R.C.S.
+  Dr. Kellogg, M.D.
+  Harry Campbell, M.D.
+  Dr. Olsen
+  etc., etc.
+
+Before concluding this section it might be pointed out that the curious
+prejudice which is always manifested when men are asked to consider any
+new thing is as strongly in evidence against food reform as in other
+innovations. For example, flesh-eating is sometimes defended on the
+ground that vegetarians do not look hale and hearty, as healthy persons
+should do. People who speak in this way probably have in mind one or two
+acquaintances who, through having wrecked their health by wrong living,
+have had to abstain from the 'deadly decoctions of flesh' and adopt a
+simpler and purer dietary. It is not fair to judge meat abstainers by
+those who have had to take to a reformed diet solely as a curative
+measure; nor is it fair to lay the blame of a vegetarian's sickness on
+his diet, as if it were impossible to be sick from any other cause. The
+writer has known many vegetarians in various parts of the world, and he
+fails to understand how anyone moving about among vegetarians, either in
+this country or elsewhere, can deny that such people look as healthy and
+cheerful as those who live upon the conventional omnivorous diet.
+
+If a vegetarian, owing to inherited susceptibilities, or incorrect
+rearing in childhood, or any other cause outside his power to prevent,
+is sickly and delicate, is it just to lay the blame on his present
+manner of life? It would, indeed, seem most reasonable to assume that
+the individual in question would be in a much worse condition had he not
+forsaken his original and mistaken diet when he did. The writer once
+heard an acquaintance ridicule vegetarianism on the ground that Thoreau
+died of pulmonary consumption at forty-five! One is reminded of Oliver
+Wendell Holmes' witty saying:--'The mind of the bigot is like the pupil
+of the eye: the more it sees the light, the more it contracts.'
+
+In conclusion, there is, as we have seen in our review of typical
+vegetarian peoples and classes throughout the world, the strongest
+evidence that those who adopt a sensible non-flesh dietary, suited to
+their own constitution and environment, are almost invariably healthier,
+stronger, and longer-lived than those who rely chiefly upon flesh-meat
+for nutriment.
+
+
+
+
+III
+
+ETHICAL CONSIDERATIONS
+
+
+The primary consideration in regard to the question of diet should be,
+as already stated, the hygienic. Having shown that the non-flesh diet is
+the more natural, and the more advantageous from the point of view of
+health, let us now consider which of the two--vegetarianism or
+omnivorism--is superior from the ethical point of view.
+
+The science of ethics is the science of conduct. It is founded,
+primarily, upon philosophical postulates without which no code or system
+of morals could be formulated. Briefly, these postulates are, (a), every
+activity of man has as its deepest motive the end termed Happiness, (b)
+the Happiness of the individual is indissolubly bound up with the
+Happiness of all Creation. The truth of (a) will be evident to every
+person of normal intelligence: all arts and systems aim consciously, or
+unconsciously, at some good, and so far as names are concerned everyone
+will be willing to call the Chief Good by the term Happiness, although
+there may be unlimited diversity of opinion as to its nature, and the
+means to attain it. The truth of (b) also becomes apparent if the matter
+is carefully reflected upon. Everything that is _en rapport_ with all
+other things: the pebble cast from the hand alters the centre of gravity
+in the Universe. As in the world of things and acts, so in the world of
+thought, from which all action springs. Nothing can happen to the part
+but the whole gains or suffers as a consequence. Every breeze that
+blows, every cry that is uttered, every thought that is born, affects
+through perpetual metamorphoses every part of the entire Cosmic
+Existence.[2]
+
+We deduce from these postulates the following ethical precepts: a wise
+man will, firstly, so regulate his conduct that thereby he may
+experience the greatest happiness; secondly, he will endeavour to bestow
+happiness on others that by so doing he may receive, indirectly, being
+himself a part of the Cosmic Whole, the happiness he gives. Thus supreme
+selfishness is synonymous with supreme egoism, a truth that can only be
+stated paradoxically.
+
+Applying this latter precept to the matter in hand, it is obvious that
+since we should so live as to give the greatest possible happiness to
+all beings capable of appreciating it, and as it is an indisputable
+fact that animals can suffer pain, _and that men who slaughter animals
+needlessly suffer from atrophy of all finer feelings_, we should
+therefore cause no unnecessary suffering in the animal world. Let us
+then consider whether, knowing flesh to be unnecessary as an article of
+diet, we are, in continuing to demand and eat flesh-food, acting morally
+or not. To answer this query is not difficult.
+
+It is hardly necessary to say that we are causing a great deal of
+suffering among animals in breeding, raising, transporting, and killing
+them for food. It is sometimes said that animals do not suffer if they
+are handled humanely, and if they are slaughtered in abattoirs under
+proper superintendence. But we must not forget the branding and
+castrating operations; the journey to the slaughter-house, which when
+trans-continental and trans-oceanic must be a long drawn-out nightmare
+of horror and terror to the doomed beasts; we must not forget the
+insatiable cruelty of the average cowboy; we must not forget that the
+animal inevitably spends at least some minutes of instinctive dread and
+fear when he smells and sees the spilt blood of his forerunners, and
+that this terror is intensified when, as is frequently the case, he
+witnesses the dying struggles, and hears the heart-rending groans; we
+must not forget that the best contrivances sometimes fail to do good
+work, and that a certain percentage of victims have to suffer a
+prolonged death-agony owing to the miscalculation of a bad workman. Most
+people go through life without thinking of these things: they do not
+stop and consider from whence and by what means has come to their table
+the flesh-food that is served there. They drift along through a mundane
+existence without feeling a pang of remorse for, or even thought of, the
+pain they are accomplices in producing in the sub-human world. And it
+cannot be denied, hide it how we may, either from our eyes or our
+conscience, that however skilfully the actual killing may usually be
+carried out, there is much unavoidable suffering caused to the beasts
+that have to be transported by sea and rail to the slaughter-house. The
+animals suffer violently from sea-sickness, and horrible cruelty (such
+as pouring boiling oil into their ears, and stuffing their ears with hay
+which is then set on fire, tail-twisting, etc.,) has to be practised to
+prevent them lying down lest they be trampled on by other beasts and
+killed; for this means that they have to be thrown overboard, thus
+reducing the profits of their owners, or of the insurance companies,
+which, of course, would be a sad calamity. Judging by the way the men
+act it does not seem to matter what cruelties and tortures are
+perpetuated; what heinous offenses against every humane sentiment of the
+human heart are committed; it does not matter to what depths of Satanic
+callousness man stoops provided always that--this is the supreme
+question--_there is money to be made by it_.
+
+A writer has thus graphically described the scene in a cattle-boat in
+rough weather: 'Helpless cattle dashed from one side of the ship to the
+other, amid a ruin of smashed pens, with limbs broken from contact with
+hatchway combings or winches--dishorned, gored, and some of them smashed
+to mere bleeding masses of hide-covered flesh. Add to this the shrieking
+of the tempest, and the frenzied moanings of the wounded beasts, and the
+reader will have some faint idea of the fearful scenes of danger and
+carnage ... the dead beasts, advanced, perhaps, in decomposition before
+death ended their sufferings, are often removed literally in pieces.'
+
+And on the railway journey, though perhaps the animals do not experience
+so much physical pain as travelling by sea, yet they are often deprived
+of food, and water, and rest, for long periods, and mercilessly knocked
+about and bruised. They are often so injured that the cattle-men are
+surprised they have not succumbed to their injuries. And all this
+happens in order that the demand for _unnecessary_ flesh-food may be
+satisfied.
+
+Those who defend flesh-eating often talk of humane methods of
+slaughtering; but it is significant that there is considerable
+difference of opinion as to what _is_ the most humane method. In England
+the pole-axe is used; in Germany the mallet; the Jews cut the throat;
+the Italians stab. It is obvious that each of these methods cannot be
+better than the others, yet the advocates of each method consider the
+others cruel. As Lieut. Powell remarks, this 'goes far to show that a
+great deal of cruelty and suffering is inseparable from all methods.'
+
+It is hard to imagine how anyone believing he could live healthily on
+vegetable food alone, could, having once considered these things,
+continue a meat-eater. At least to do so he could not live his life in
+conformity with the precept that we should cause no unnecessary pain.
+
+  How unholy a custom, how easy a way to murder he makes for himself
+  Who cuts the innocent throat of the calf, and hears unmoved its
+    mournful plaint!
+  And slaughters the little kid, whose cry is like the cry of a child,
+  Or devours the birds of the air which his own hands have fed!
+  Ah, how little is wanting to fill the cup of his wickedness!
+  What unrighteous deed is he not ready to commit.
+
+       *       *       *       *       *
+
+  Make war on noxious creatures, and kill them only,
+  But let your mouths be empty of blood, and satisfied with pure
+    and natural repasts.
+
+                                       OVID. _Metam._, _lib._ xv.
+
+That we cannot find any justification for destroying animal life for
+food does not imply we should never destroy animal life. Such a cult
+would be pure fanaticism. If we are to consider physical well-being as
+of primary importance, it follows that we shall act in
+self-preservation 'making war on noxious creatures.' But this again is
+no justification for 'blood-sports.'
+
+He who inflicts pain needlessly, whether by his own hand or by that of
+an accomplice, not only injures his victim, but injures himself. He
+stifles what nobleness of character he may have and he cultivates
+depravity and barbarism. He destroys in himself the spirit of true
+religion and isolates himself from those whose lives are made beautiful
+by sympathy. No one need hope for a spiritual Heaven while helping to
+make the earth a bloody Hell. No one who asks others to do wrong for him
+need imagine he escapes the punishment meted out to wrong-doers. That he
+procures the service of one whose sensibilities are less keen than his
+own to procure flesh-food for him that he may gratify his depraved taste
+and love of conformity does not make him less guilty of crime. Were he
+to kill with his own hand, and himself dress and prepare the obscene
+food, the evil would be less, for then he would not be an accomplice in
+retarding the spiritual growth of a fellow being. There is no shame in
+any _necessary_ labour, but that which is unnecessary is unmoral, and
+slaughtering animals to eat their flesh is not only unnecessary and
+unmoral; it is also cruel and immoral. Philosophers and
+transcendentalists who believe in the Buddhist law of Karma, Westernized
+by Emerson and Carlyle into the great doctrine of Compensation, realize
+that every act of unkindness, every deed that is contrary to the
+dictates of our nobler instincts and reason, reacts upon us, and we
+shall truly reap that which we have sown. An act of brutality
+brutalizes, and the more we become brutalized the more we attract
+natures similarly brutal and get treated by them brutally. Thus does
+Nature sternly deal justice.
+
+'Our acts our angels are, or good or ill,
+Our fatal shadows that walk by us still.'
+
+It is appropriate in this place to point out that some very pointed
+things are said in the Bible against the killing and eating of animals.
+It has been said that it is possible by judiciously selecting quotations
+to find the Bible support almost anything. However this may be, the
+following excerpta are of interest:--
+
+'And God said: Behold, I have given you every herb bearing seed, and
+every tree in which is the fruit of a tree yielding seed, to you it
+shall be for meat.'--Gen. i., 29.
+
+'But flesh with life thereof, which is the blood thereof, ye shall not
+eat.'--Gen. ix., 4.
+
+'It shall be a perpetual statute throughout your generations in all your
+dwellings, that ye shall eat neither fat nor blood.'--Lev. iii., 17.
+
+'Ye shall eat no manner of blood, whether it be of fowl, or
+beast.'--Lev. vii., 26.
+
+'Ye shall eat the blood of no manner of flesh: for the life of all flesh
+is the blood thereof: whosoever eateth it shall be cut off.'--Lev.
+xvii., 14.
+
+'The wolf also shall dwell with the lamb, and the leopard shall lie down
+with the kid; and the calf and the young lion and the fatling together;
+and a little child shall lead them.... They shall not hurt nor destroy
+in all my holy mountain.'--Isaiah lxv.
+
+'He that killeth an ox is as he that slayeth a man.'--Isaiah lxvi., 3.
+
+'I desire mercy, and not sacrifice.'--Matt. ix., 7.
+
+'It is good not to eat flesh, nor to drink wine, nor to do anything
+whereby thy brother stumbleth.'--Romans xiv., 21.
+
+'Wherefore, if meat maketh my brother to stumble I will eat no flesh for
+evermore, that I make not my brother stumble.'--1 Cor. viii., 13.
+
+The verse from Isaiah is no fanciful stretch of poetic imagination. The
+writer, no doubt, was picturing a condition of peace and happiness on
+earth, when discord had ceased and all creatures obeyed Nature and lived
+in harmony. It is not absurd to suppose that someday the birds and
+beasts may look upon man as a friend and benefactor, and not the
+ferocious beast of prey that he now is. In certain parts of the world,
+at the present day--the Galapagos Archipelago, for instance--where man
+has so seldom been that he is unknown to the indigenous animal life,
+travellers relate that birds are so tame and friendly and curious, being
+wholly unacquainted with the bloodthirsty nature of man, that they will
+perch on his shoulders and peck at his shoe laces as he walks.
+
+It may be said that Jesus did not specifically forbid flesh-food. But
+then he did not specifically forbid war, sweating, slavery, gambling,
+vivisection, cock and bull fighting, rabbit-coursing, trusts, opium
+smoking, and many other things commonly looked upon as evils which
+should not exist among Christians. Jesus laid down general principles,
+and we are to apply these general principles to particular
+circumstances.
+
+The sum of all His teaching is that love is the most beautiful thing in
+the world; that the Kingdom of Heaven is open to all who really and
+truly love. The act of loving is the expression of a desire to make
+others happy. All beings capable of experiencing pain, who have nervous
+sensibilities similar to our own, are capable of experiencing the effect
+of our love. The love which is unlimited, which is not confined merely
+to wife and children, or blood relations and social companions, or one's
+own nation, or even the entire human race, but is so comprehensive as to
+include all life, human and sub-human; such love as this marks the
+highest point in moral evolution that human intelligence can conceive of
+or aspire to.
+
+Eastern religions have been more explicit than Christianity about the
+sin of killing animals for food.
+
+In the _Laws of Manu_, it is written: 'The man who forsakes not the law,
+and eats not flesh-meat like a bloodthirsty demon, shall attain
+goodness in this world, and shall not be afflicted with maladies.'
+
+'Unslaughter is the supreme virtue, supreme asceticism, golden truth,
+from which springs up the germ of religion.' _The Mahabharata._
+
+'_Non-killing_, truthfulness, non-stealing, continence, and
+non-receiving, are called Yama.' _Patanjalis' Yoga Aphorisms._
+
+'A Yogi must not think of injuring anyone, through thought, word or
+deed, and this applies not only to man, but to all animals. Mercy shall
+not be for men alone, but shall go beyond, and embrace the whole world.'
+_Commentary of Vivekananda._
+
+'Surely hell, fire, and repentance are in store for those who for their
+pleasure and gratification cause the dumb animals to suffer pain.' _The
+Zend Avesta._
+
+Gautama, the Buddha, was most emphatic in discountenancing the killing
+of animals for food, or for any other unnecessary purpose, and Zoroaster
+and Confucius are said to have taught the same doctrine.
+
+FOOTNOTES:
+
+[Footnote 2: See _Sartor Resartus_, Book I., chap. xi.: Book III., chap.
+vii. Also an article by Prof. W. P. Montague, Ph.D.: 'The Evidence of
+Design in the Elements and Structure of the Cosmos,' in the _Hibbert
+Journal_, Jan., 1904.]
+
+
+
+
+IV
+
+THE AESTHETIC POINT OF VIEW
+
+
+St. Paul tells us to think on whatsoever things are pure and lovely
+(Phil. iv., 8). The implication is that we should love and worship
+beauty. We should seek to surround ourselves by beautiful objects and
+avoid that which is degrading and ugly.
+
+Let us make some comparisons. Look at a collection of luscious fruits
+filling the air with perfume, and pleasing the eye with a harmony of
+colour, and then look at the gruesome array of skinned carcasses
+displayed in a butcher's shop; which is the more beautiful? Look at the
+work of the husbandman, tilling the soil, pruning the trees, gathering
+in the rich harvest of golden fruit, and then look at the work of the
+cowboy, branding, castrating, terrifying, butchering helpless animals;
+which is the more beautiful? Surely no one would say a corpse was a
+beautiful object. Picture it (after the axe has battered the skull, or
+the knife has found the heart, and the victim has at last ceased its
+dying groans and struggles), with its ghastly staring eyes, its
+blood-stained head or throat where the sharp steel pierced into the
+quivering flesh; picture it when the body is opened emitting a sickening
+odour and the reeking entrails fall in a heap on the gore-splashed
+floor; picture this sight and ask whether it is not the epitome of
+ugliness, and in direct opposition to the most elementary sense of
+beauty.
+
+Moreover, what effect has the work of a slayer of animals upon his
+personal character and refinement? Can anyone imagine a
+sensitive-minded, finely-wrought _aesthetic_ nature doing anything else
+than revolt against the cold-blooded murdering of terrorised animals? It
+is significant that in some of the States of America butchers are not
+allowed to sit on a jury during a murder trial. Physiognomically the
+slaughterman carries his trade-mark legibly enough. The butcher does not
+usually exhibit those facial traits which distinguish a person who is
+naturally sympathetic and of an aesthetic temperament; on the contrary,
+the butcher's face and manner generally bear evidence of a life spent
+amid scenes of gory horror and violence; of a task which involves
+torture and death.
+
+A plate of cereal served with fruit-juice pleases the eye and
+imagination, but a plate smeared with blood and laden with dead flesh
+becomes disgusting and repulsive the moment we consider it in that
+light. Cooking may disguise the appearance but cannot alter the reality
+of the decaying _corpse_; and to cook blood and give it another name
+(gravy) may be an artifice to please the palate, but it is blood, (blood
+that once coursed through the body of a highly sensitive and nervous
+being), just the same. Surely a person whose olfactory nerves have not
+been blunted prefers the delicate aroma of ripe fruit to the sickly
+smell of mortifying flesh,--or fried eggs and bacon!
+
+Notice how young children, whose taste is more or less unperverted,
+relish ripe fruits and nuts and clean tasting things in general. Man,
+before he has become thoroughly accustomed to an unnatural diet, before
+his taste has been perverted and he has acquired by habit a liking for
+unwholesome and unnatural food, has a healthy appetite for Nature's
+sun-cooked seeds and berries of all kinds. Now true refinement can only
+exist where the senses are uncorrupted by addiction to deleterious
+habits, and the nervous system by which the senses act will remain
+healthy only so long as it is built up by pure and natural foods; hence
+it is only while man is nourished by those foods desired by his
+unperverted appetite that he may be said to possess true refinement.
+Power of intellect has nothing whatever to do _necessarily_ with the
+_aesthetic instinct_. A man may possess vast learning and yet be a boor.
+Refinement is not learnt as a boy learns algebra. Refinement comes from
+living a refined life, as good deeds come from a good man. The nearer we
+live according to Nature's plan, and in harmony with Her, the healthier
+we become physically and mentally. We do not look for refinement in the
+obese, red-faced, phlegmatic, gluttonous sensualists who often pass as
+gentlemen because they possess money or rank, but in those who live
+simply, satisfying the simple requirements of the body, and finding
+happiness in a life of well-directed toil.
+
+       *       *       *       *       *
+
+The taste of young children is often cited by vegetarians to demonstrate
+the liking of an unsophisticated palate, but the primitive instinct is
+not wholly atrophied in man. Before man became a tool-using animal, he
+must have depended for direction upon what is commonly termed instinct
+in the selection of a diet most suitable to his nature. No one can
+doubt, judging by the way undomesticated animals seek their food with
+unerring certainty as to its suitability, but that instinct is a
+trustworthy guide. Granting that man could, in a state of absolute
+savagery, and before he had discovered the use of fire or of tools,
+depend upon instinct alone, and in so doing live healthily, cannot _what
+yet remains_ of instinct be of some value among civilized beings? Is not
+man, even now, in spite of his abused and corrupted senses, when he sees
+luscious fruits hanging within his reach, tempted to pluck them, and
+does he not eat them with relish? But when he sees the grazing ox, or
+the wallowing hog, do similar gustatory desires affect him? Or when he
+sees these animals lying dead, or when skinned and cut up in small
+pieces, does this same natural instinct stimulate him to steal and eat
+this food as it stimulates a boy to steal apples and nuts from an
+orchard and eat them surreptitiously beneath the hedge or behind the
+haystack?
+
+Very different is it with true carnivora. The gorge of a cat, for
+instance, will rise at the smell of a mouse, or a piece of raw flesh,
+but not at the aroma of fruit. If a man could take delight in pouncing
+upon a bird, tear its still living body apart with his teeth, sucking
+the warm blood, one might infer that Nature had provided him with
+carnivorous instinct, but the very _thought_ of doing such a thing makes
+him shudder. On the other hand, a bunch of luscious grapes makes his
+'mouth water,' and even in the absence of hunger he will eat fruit to
+gratify taste. A table spread with fruits and nuts and decorated with
+flowers is artistic; the same table laden with decaying flesh and blood,
+and maybe entrails, is not only inartistic--it is disgusting.
+
+Those who believe in an all-wise Creator can hardly suppose He would
+have so made our body as to make it necessary daily to perform acts of
+violence that are an outrage to our sympathies, repulsive to our finer
+feelings, and brutalising and degrading in every detail. To possess fine
+feelings without the means to satisfy them is as bad as to possess
+hunger without a stomach. If it be necessary and a part of the Divine
+Wisdom that we should degrade ourselves to the level of beasts of prey,
+then the humanitarian sentiment and the aesthetic instinct are wrong and
+should be displaced by callousness, and the endeavour to cultivate a
+feeling of enjoyment in that which to all the organs of sense in a
+person of intelligence and religious feeling is ugly and repulsive. But
+no normally-minded person can think that this is so. It would be
+contrary to all the ethical and aesthetic teachings of every religion,
+and antagonistic to the feelings of all who have evolved to the
+possession of a conscience and the power to distinguish the beautiful
+from the base.
+
+When one accustomed to an omnivorous diet adopts a vegetarian regime, a
+steadily growing refinement in taste and smell is experienced. Delicate
+and subtle flavours, hitherto unnoticed, especially if the habit of
+thorough mastication be practised, soon convince the neophyte that a
+vegetarian is by no means denied the pleasure of gustatory enjoyment.
+Further, not only are these senses better attuned and refined, but the
+mind also undergoes a similar exaltation. Thoreau, the
+transcendentalist, wrote: 'I believe that every man who has ever been
+earnest to preserve his higher or poetic faculties in the best
+condition, has been particularly inclined to abstain from animal food,
+and from much food of any kind.'
+
+
+
+
+V
+
+ECONOMICAL CONSIDERATIONS
+
+
+There is no doubt that the yield of land when utilized for pasturage is
+less than what it will produce in the hands of the agriculturist. In a
+thickly populated country, such as England, dependent under present
+conditions on foreign countries for a large proportion of her food
+supply, it is foolish, considering only the political aspects, to employ
+the land for raising unnecessary flesh-food, and so be compelled to
+apply to foreign markets for the first necessaries of life, when there
+is, without doubt, sufficient agricultural land in England to support
+the entire population on a vegetable regimen. As just said, a much
+larger population can be supported on a given acreage cultivated with
+vegetable produce than would be possible were the same land used for
+grazing cattle. Lieut. Powell quotes Prof. Francis Newman of University
+College, London, as declaring that--
+
+     100 acres devoted to sheep-raising will support 42 men: proportion
+     1.
+
+     100 acres devoted to dairy-farming will support 53 men: proportion
+     1-1/4.
+
+     100 acres devoted to wheat will support 250 men: proportion 6.
+
+     100 acres devoted to potato will support 683 men: proportion 16.
+
+To produce the same quantity of food yielded by an acre of land
+cultivated by the husbandman, three or four acres, or more, would be
+required as grazing land to raise cattle for flesh meat.
+
+Another point to note is that agriculture affords employment to a very
+much larger number of men than cattle-raising; that is to say, a much
+larger number of men are required to raise a given amount of vegetable
+food than is required to raise the same amount of flesh food, and so,
+were the present common omnivorous customs to give place to
+vegetarianism, a very much more numerous peasantry would be required on
+the land. This would be physically, economically, morally, better for
+the nation. It is obvious that national health would be improved with a
+considerably larger proportion of hardy country yeomen. The percentage
+of poor and unemployed people in large cities would be reduced, their
+labor being required on the soil, where, being in more natural,
+salutary, harmonious surroundings the moral element would have better
+opportunity for development than when confined in the unhealthy, ugly,
+squalid surroundings of a city slum.
+
+It is not generally known that there is often a decided _loss_ of
+valuable food-material in feeding animals for food, one authority
+stating that it takes nearly 4 lbs. of barley, which is a good wholesome
+food, to make 1 lb. of pork, a food that can hardly be considered safe
+to eat when we learn that tuberculosis was detected in 6,393 pigs in
+Berlin abattoirs in one year.
+
+As to the comparative cost of a vegetarian and omnivorous diet, it is
+instructive to learn that it is proverbial in the Western States of
+America that a Chinaman can live and support his family in health and
+comfort on an allowance which to a meat-eating white man would be
+starvation. It is not to be denied that a vegetarian desirous of living
+to eat, and having no reason or desire to be economical, could spend
+money as extravagantly as a devotee of the flesh-pots having a similar
+disposition. But it is significant that the poor of most European
+countries are not vegetarians from choice but from necessity. Had they
+the means doubtless they would purchase meat, not because of any
+instinctive liking for it, but because of that almost universal trait of
+human character that causes men to desire to imitate their superiors,
+without, in most cases, any due consideration as to whether the supposed
+superiors are worthy of the genuflection they get. Were King George or
+Kaiser Wilhelm to become vegetarians and advocate the non-flesh diet,
+such an occurrence would do far more towards advancing the popularity of
+this diet than a thousand lectures from "mere" men of science. Carlyle
+was not far wrong when he called men "clothes worshippers." The
+uneducated and poor imitate the educated and rich, not because they
+possess that attitude of mind which owes its existence to a very deep
+and subtle emotion and which is expressed in worship and veneration for
+power, whether it be power of body, power of rank, power of mind, or
+power of wealth. The poor among Western nations are vegetarians because
+they cannot afford to buy meat, and this is plain enough proof as to
+which dietary is the cheaper.
+
+Perhaps a few straightforward facts on this point may prove interesting.
+An ordinary man, weighing 140 lbs. to 170 lbs., under ordinary
+conditions, at moderately active work, as an engineer, carpenter, etc.,
+could live in comfort and maintain good health on a dietary providing
+daily 1 lb. bread (600 to 700 grs. protein); 8 ozs. potatoes (70 grs.
+protein); 3 ozs. rice, or barley, or macaroni, or maize meal, etc. (100
+grs. protein); 4 ozs. dates, or figs, or prunes, or bananas, etc., and 2
+ozs. shelled nuts (130 grs. protein); the cost of which need not exceed
+10c. to 15c. per day; or in the case of one leading a more sedentary
+life, such as clerical work, these would be slightly reduced and the
+cost reduced to 8c. to 12c. per day. For one shilling per day, luxuries,
+such as nut butter, sweet-stuffs, and a variety of fruits and vegetables
+could be added. It is hardly necessary to point out that the housewife
+would be 'hard put to' to make ends meet 'living well' on the ordinary
+diet at 25c. per head per day. The writer, weighing 140 lbs., who lives
+a moderately active life, enjoys good health, and whose tastes are
+simple, finds the cost of a cereal diet comes to 50c. to 75c. per week.
+
+The political economist and reformer finds on investigation, that the
+adoption of vegetarianism would be a solution of many of the complex and
+baffling questions connected with the material prosperity of the nation.
+Here is a remedy for unemployment, drink, slums, disease, and many forms
+of vice; a remedy that is within the reach of everyone, and that costs
+only the relinquishing of a foolish prejudice and the adoption of a
+natural mode of living plus the effort to overcome a vicious habit and
+the denial of pleasure derived from the gratification of corrupted
+appetite. Nature will soon create a dislike for that which once was a
+pleasure, and in compensation will confer a wholesome and beneficent
+enjoyment in the partaking of pure and salutary foods. Whether or no the
+meat-eating nations will awake to these facts in time to save themselves
+from ruin and extinction remains to be seen. Meat-eating has grown side
+by side with disease in England during the past seventy years, but there
+are now, fortunately, some signs of abatement. The doctors, owing
+perhaps to some prescience in the air, some psychical foreboding, are
+recommending that less meat be eaten. But whatever the future has in
+store, there is nothing more certain than this--that in the adoption of
+the vegetable regimen is to be found, if not a complete panacea, at
+least a partial remedy, for the political and social ills that our
+nation at the present time is afflicted with, and that those of us who
+would be true patriots are in duty bound to practise and preach
+vegetarianism wheresoever and whensoever we can.
+
+
+
+
+VI
+
+THE EXCLUSION OF DAIRY PRODUCE
+
+
+It is unfortunate that many flesh-abstainers who agree with the general
+trend of the foregoing arguments do not realise that these same
+arguments also apply to abstinence from those animal foods known as
+dairy produce. In considering this further aspect it is necessary for
+reasons already given, to place hygienic considerations first.
+
+Is it reasonable to suppose that Nature ever intended the milk of the
+cow or the egg of the fowl for the use of man as food? Can anyone deny
+that Nature intended the cow's milk for the nourishment of her calf and
+the hen's egg for the propagation of her species? It is begging the
+question to say that the cow furnishes more milk than her calf requires,
+or that it does not injure the hen to steal her eggs. Besides, it is not
+true.
+
+Regarding the dietetic value of milk and eggs, which is the question of
+first importance, are we correct in drawing the inference that as Nature
+did not intend these foods for man, therefore they are not suitable for
+him? As far as the chemical constituents of these foods are concerned,
+it is true they contain compounds essential to the nourishment of the
+human body, and if this is going to be set up as an argument in favor of
+their consumption, let it be remembered that flesh food also contains
+compounds essential to nourishment. But the point is this: not what
+valuable nutritive compounds does any food-substance contain, but what
+value, _taking into consideration its total effects_, has the food in
+question as a wholesome article of diet?
+
+It seems to be quite generally acknowledged by the medical profession
+that raw milk is a dangerous food on account of the fact that it is
+liable from various causes, sometimes inevitable, to contain impurities.
+Dr. Kellogg writes: Typhoid fever, cholera infantum, tuberculosis and
+tubercular consumption--three of the most deadly diseases known; it is
+very probable also, that diphtheria, scarlet fever and several other
+maladies are communicated through the medium of milk.... It is safe to
+say that very few people indeed are fully acquainted with the dangers to
+life and health which lurk in the milk supply.... The teeming millions
+of China, a country which contains nearly one-third of the entire
+population of the globe, are practically ignorant of this article of
+food. The high-class Hindoo regards milk as a loathsome and impure
+article of food, speaking of it with the greatest contempt as
+"cow-juice," doubtless because of his observations of the deleterious
+effect of the use of milk in its raw state.
+
+The germs of tuberculosis seem to be the most dangerous in milk, for
+they thrive and retain their vitality for many weeks, even in butter and
+cheese. An eminent German authority, Hirschberger, is said to have found
+10 per cent of the cows in the vicinity of large cities to be affected
+by tuberculosis. Many other authorities might be quoted supporting the
+contention that a large percentage of cows are afflicted by this deadly
+disease. Other germs, quite as dangerous, find their way into milk in
+numerous ways. Excreta, clinging to the hairs of the udder, are
+frequently rubbed off into the pail by the action of the hand whilst
+milking. Under the most careful sanitary precautions it is impossible to
+obtain milk free from manure, from the ordinary germs of putrefaction to
+the most deadly microbes known to science. There is little doubt but
+that milk is one of the uncleanest and impurest of all foods.
+
+Milk is constipating, and as constipation is one of the commonest
+complaints, a preventive may be found in abstinence from this food. As
+regards eggs, there is perhaps not so much to be said, although eggs so
+quickly undergo a change akin to putrefaction that unless eaten fresh
+they are unfit for food; moreover, (according to Dr. Haig) they contain
+a considerable amount of xanthins, and cannot, therefore, be considered
+a desirable food.
+
+Dairy foods, we emphatically affirm, are not necessary to health. In the
+section dealing with 'Physical Considerations' sufficient was said to
+prove the eminent value of an exclusive vegetable diet, and the reader
+is referred to that and the subsequent essay on Nutrition and Diet for
+proof that man can and should live without animal food of any kind. Such
+nutritive properties as are possessed by milk and eggs are abundantly
+found in the vegetable kingdom. The table of comparative values given,
+exhibits this quite plainly. That man can live a thoroughly healthy life
+upon vegetable foods alone there is ample evidence to prove, and there
+is good cause to believe that milk and eggs not only are quite
+unnecessary, but are foods unsuited to the human organism, and may be,
+and often are, the cause of disease. Of course, it is recognized that
+with scrupulous care this danger can be minimized to a great extent, but
+still it is always there, and as there is no reason why we should
+consume such foods, it is not foolish to continue to do so?
+
+But this is not all. It is quite as impossible to consume dairy produce
+without slaughter as it is to eat flesh without slaughter. There are
+probably as many bulls born as cows. One bull for breeding purposes
+suffices for many cows and lives for many years, so what is to be done
+with the bull calves if our humanitarian scruples debar us from
+providing a vocation for the butcher? The country would soon be overrun
+with vast herds of wild animals and the whole populace would have to
+take to arms for self-preservation. So it comes to the same thing. If
+we did not breed these animals for their flesh, or milk, or eggs, or
+labour, we should have no use for them, and so should breed them no
+longer, and they would quickly become extinct. The wild goat and sheep
+and the feathered life might survive indefinitely in mountainous
+districts, but large animals that are not domesticated, or bred for
+slaughter, soon disappear before the approach of civilisation. The Irish
+elk is extinct, and the buffalo of North America has been wiped out
+during quite recent years. If leather became more expensive (much of it
+is derived from horse hide) manufacturers of leather substitutes would
+have a better market than they have at present.
+
+
+
+
+VI
+
+CONCLUSION
+
+
+'However much thou art read in theory, if thou hast no practice thou art
+ignorant,' says the Persian poet Sa'di. 'Conviction, were it never so
+excellent, is worthless until it converts itself into Conduct. Nay,
+properly, Conviction is not possible till then,' says Herr
+Teufelsdrockh. It is never too late to be virtuous. It is right that we
+should look before we leap, but it is gross misconduct to neglect duty
+to conform to the consuetudes of the hour. We must endeavour in
+practical life to carry out to the best of our ability our philosophical
+and ethical convictions, for any lapse in such endeavour is what
+constitutes immorality. We must live consistently with theory so long as
+our chief purpose in life is advanced by so doing, but we must be
+inconsistent when by antinomianism we better forward this purpose. To
+illustrate: All morally-minded people desire to serve as a force working
+for the happiness of the race. We are convinced that the slaughter of
+animals for food is needless, and that it entails much physical and
+mental suffering among men and animals and is therefore immoral.
+Knowing this we should exert our best efforts to counteract the wrong,
+firstly, by regulating our own conduct so as not to take either an
+active or passive part in this needless massacre of sub-human life, and
+secondly, by making those facts widely known which show the necessity
+for food reform.
+
+Now to go to the ultimate extreme as regards our own conduct we should
+make no use of such things as leather, bone, catgut, etc. We should not
+even so much as attend a concert where the players use catgut strings,
+for however far distantly related cause and effect may be, the fact
+remains that the more the demand, no matter how small, the more the
+supply. We should not even be guilty of accosting a friend from over the
+way lest in consequence he take more steps than otherwise he would do,
+thus wearing out more shoe-leather. He who would practise such absurd
+sansculottism as this would have to resort to the severest seclusion,
+and plainly enough we cannot approve of such fanaticism. By turning
+antinomian when necessary and staying amongst our fellows, making known
+our views according to our ability and opportunity, we shall be doing
+more towards establishing the proper relation between man and sub-man
+than by turning cenobite and refusing all intercourse and association
+with our fellows. Let us do small wrong that we may accomplish great
+good. Let us practise our creed so far as to abstain from the eating of
+animal food, and from the use of furs, feathers, seal and fox skins, and
+similar ornaments, to obtain which necessitates the violation of our
+fundamental principles. With regard to leather, this material is, under
+present conditions, a 'by-product.' The hides of animals slaughtered for
+their flesh are made into leather, and it is not censurable in a
+vegetarian to use this article in the absence of a suitable substitute
+when he knows that by so doing he is not asking an animal's life, nor a
+fellow-being to degrade his character by taking it. There is a
+substitute for leather now on the market, and it is hoped that it may
+soon be in demand, for even a leather-tanner's work is not exactly an
+ideal occupation.
+
+Looking at the question of conviction and consistency in this way, there
+are conceivable circumstances when the staunchest vegetarian may even
+turn kreophagist. As to how far it is permissible to depart from the
+strictest adherence to the principles of vegetarianism that have been
+laid down, the individual must trust his own conscience to determine;
+but we can confidently affirm that the eating of animal flesh is
+unnecessary and immoral and retards development in the direction which
+the finest minds of the race hold to be good; and that the only time
+when it would not be wrong to feed upon such food would be when, owing
+to misfortunes such as shipwreck, war, famine, etc., starvation can only
+be kept at bay by the sacrifice of animal life. In such a case, man,
+considering his own life the more valuable, must resort to the
+unnatural practice of flesh-eating.
+
+The reformer may have, indeed must have, to pay a price, and sometimes a
+big one, for the privilege, the greatest of all privileges, of educating
+his fellows to a realisation of their errors, to a realisation of a
+better and nobler view of life than they have hitherto known. Seldom do
+men who carve out a way for themselves, casting aside the conventional
+prejudices of their day, and daring to proclaim, and live up to, the
+truth they see, meet with the esteem and respect due to them; but this
+should not, and, if they are sincere and courageous, does not, deter
+them from announcing their message and caring for the personal
+discomfort it causes. It is such as these that the world has to thank
+for its progress.
+
+It often happens that the reformer reaps not the benefit of the reform
+he introduces. Men are slow to perceive and strangely slow to act, yet
+he who has genuine affection for his fellows, and whose desire for the
+betterment of humanity is no mere sentimental pseudo-religiosity, bears
+bravely the disappointment he is sure to experience, and with undaunted
+heart urges the cause that, as he sees it, stands for the enlightenment
+and happiness of man. The vegetarian in the West (Europe, America, etc.)
+is often ridiculed and spoken of by appellations neither complimentary
+nor kind, but this should deter no honorable man or woman from entering
+the ranks of the vegetarian movement as soon as he or she perceives the
+moral obligation to do so. It may be hard, perhaps impossible, to
+convert others to the same views, but the vegetarian is not hindered
+from living his own life according to the dictates of his conscience.
+'He who conquers others is strong, but the man who conquers himself is
+mighty,' wrote Laotze in the _Tao Teh Ch'ing_, or 'The Simple Way.'
+
+When we call to mind some heroic character--a Socrates, a Regulus, a
+Savonarola--the petty sacrifices our duties entail seem trivial indeed.
+We do well to remember that it is only by obedience to the highest
+dictates of our own hearts and minds that we may obtain true happiness.
+It is only by living in harmony with all living creatures that nobility
+and purity of life are attainable. As we obey the immediate vision, so
+do we become able to see yet richer visions: but the _strength of the
+vision is ours only as we obey its high demands_.
+
+
+
+
+NUTRITION AND DIET
+
+
+
+
+I
+
+THE SCIENCE OF NUTRITION
+
+
+The importance of some general knowledge of the principles of nutrition
+and the nutritive values of foods is not generally realised. Ignorance
+on such a matter is not usually looked upon as a disgrace, but, on the
+contrary, it would be commonly thought far more reprehensible to lack
+the ability to conjugate the verb 'to be' than to lack a knowledge of
+the chemical properties of the food we eat, and the suitability of it to
+our organism. Yet the latter bears direct and intimate relation to man's
+physical, mental, and moral well-being, while the former is but a
+'sapless, heartless thistle for pedantic chaffinches,' as Jean Paul
+would say.
+
+The human body is the most complicated machine conceivable, and as it is
+absurd to suppose that any tyro can take charge of so comparatively
+simple a piece of mechanism as a locomotive, how much more absurd is it
+to suppose the human body can be kept in fit condition, and worked
+satisfactorily, without at least some, if only slight, knowledge of the
+nature of its constitution, and an understanding of the means to
+satisfy its requirements? Only by study and observation comes the
+knowledge of how best to supply the required material which, by its
+oxidation in the body, repairs waste, gives warmth and produces energy.
+
+Considering, then, that the majority of people are entirely ignorant
+both of the chemical constitution of the body, and the physiological
+relationship between the body and food, it is not surprising to observe
+that in respect to this question of caring for the body, making it grow
+and work and think, many come to grief, having breakdowns which are
+called by various big-sounding names. Indeed, to the student of
+dietetics, the surprise is that the body is so well able to withstand
+the abuse it receives.
+
+It has already been explained in the previous essay how essential it is
+if we live in an artificial environment and depart from primitive
+habits, thereby losing natural instincts such as guide the wild animals,
+that we should study diet. No more need be said on this point. It may
+not be necessary that we should have some general knowledge of
+fundamental principles, and learn how to apply them with reasonable
+precision.
+
+The chemical constitution of the human body is made up of a large
+variety of elements and compounds. From fifteen to twenty elements are
+found in it, chief among which are oxygen, hydrogen, carbon, nitrogen,
+calcium, phosphorus, sodium, and sulphur. The most important compounds
+are protein, hydrocarbons, carbohydrates, organic mineral matter, and
+water. The food which nourishes the body is composed of the same
+elements and compounds.
+
+Food serves two purposes,--it builds and repairs the body tissues, and
+it generates vital heat and energy, burning food as fuel. Protein and
+mineral matter serve the first purpose, and hydrocarbons (fats) and
+carbohydrates (sugars and starches) the second, although, if too much
+protein be assimilated it will be burnt as fuel, (but it is bad fuel as
+will be mentioned later), and if too much fat is consumed it will be
+stored away in the body as reserve supply. Most food contains some
+protein, fat, carbohydrates, mineral matter, and water, but the
+proportion varies very considerably in different foods.
+
+Water is the most abundant compound in the body, forming on an average,
+over sixty per cent. of the body by weight. It cannot be burnt, but is a
+component part of all the tissues and is therefore an exceedingly,
+important food. Mineral matter forms approximately five or six per cent.
+of the body by weight. Phosphate of lime (calcium phosphate), builds
+bone; and many compounds of potassium, sodium, magnesium and iron are
+present in the body and are necessary nutrients. Under the term protein
+are included the principal nitrogenous compounds which make bone, muscle
+and other material. It forms about 15 per cent. of the body by weight,
+and, as mentioned above, is burnt as fuel for generating heat and
+energy. Carbohydrates form but a small proportion of the body-tissue,
+less than one per cent. Starches, sugars, and the fibre of plants, or
+cellulose, are included under this term. They serve the same purpose as
+fat.
+
+All dietitians are agreed that protein is the essential combined in
+food. Deprivation of it quickly produces a starved physical condition.
+The actual quantity required cannot be determined with perfect accuracy,
+although estimates can be made approximately correct. The importance of
+the other nutrient compounds is but secondary. But the system must have
+all the nutrient compounds in correct proportions if it is to be
+maintained in perfect health. These proportions differ slightly
+according to the individual's physical constitution, temperament and
+occupation.
+
+Food replenishes waste caused by the continual wear and tear incidental
+to daily life: the wear and tear of the muscles in all physical
+exertion, of the brain in thinking, of the internal organs in the
+digestion of food, in all the intricate processes of metabolism, in the
+excretion of waste matter, and the secretion of vital fluids, etc. The
+ideal diet is one which replenishes waste with the smallest amount of
+suitable material, so that the system is kept in its normal condition of
+health at a minimum of expense of energy. The value, therefore, of some
+general knowledge of the chemical constituents of food is obvious. The
+diet must be properly balanced, that is, the food eaten must provide
+the nutrients the body requires, and not contain an excess of one
+element or a deficiency of another. It is impossible to substitute
+protein for fat, or _vice versa_, and get the same physiological result,
+although the human organism is wonderfully tolerant of abuse, and
+remarkably ingenious in its ability to adapt itself to abnormal
+conditions.
+
+It has been argued that it is essentially necessary for a well-balanced
+dietary that the variety of food be large, or if the variety is to be
+for any reason restricted, it must be chosen with great discretion.
+Dietetic authorities are not agreed as to whether the variety should be
+large or small, but there is a concensus of opinion that, be it large or
+small, it should be selected with a view to supplying the proper
+nutrients in proper proportions. The arguments, so far as the writer
+understands them, for and against a large variety of foods, are as
+follows:--
+
+If the variety be large there is a temptation to over-feed. Appetite
+does not need to be goaded by tasty dishes; it does not need to be
+goaded at all. We should eat when hungry and until replenished; but to
+eat when not hungry in order to gratify a merely sensual appetite, to
+have dishes so spiced and concocted as to stimulate a jaded appetite by
+novelty of taste, is harmful to an extent but seldom realised. Hence the
+advisability, at least in the case of persons who have not attained
+self-mastery over sensual desire, of having little variety, for then,
+when the system is replenished, over-feeding is less likely to occur.
+
+In this connection it should be remembered that in some parts of the
+world the poor, although possessing great strength and excellent health,
+live upon, and apparently relish, a dietary limited mostly to black
+bread and garlics, while among ourselves an ordinary person eats as many
+as fifty different foods in one day.[3]
+
+On the other hand, a too monotonous dietary, especially where people are
+accustomed to a large variety of mixed foods, fails to give the
+gustatory pleasure necessary for a healthy secretion of the digestive
+juices, and so may quite possibly result in indigestion. It is a matter
+of common observation that we are better able to digest food which we
+enjoy than that which we dislike, and as we live not upon what we eat,
+but upon what we digest, the importance of enjoying the food eaten is
+obvious.
+
+Also as few people know anything about the nutritive value of foods,
+they stand a better chance, if they eat a large variety, of procuring
+the required quantity of different nutrients than when restricted to a
+very limited dietary, because, if the dietary be very limited they
+might by accident choose as their mainstay some food that was badly
+balanced in the different nutrients, perhaps wholly lacking in protein.
+It is lamentable that there is such ignorance on such an all-important
+subject. However, we have to consider things as they are and not as they
+ought to be.
+
+Perhaps the best way is to have different food at different meals,
+without indulging in many varieties at one meal. Thus taste can be
+satisfied, while the temptation to eat merely for the sake of eating is
+less likely to arise.
+
+It might be mentioned, in passing, that in the opinion of the best
+modern authorities the average person eats far more than he needs, and
+that this excess inevitably results in pathological conditions. Voit's
+estimate of what food the average person requires daily was based upon
+observation of what people _do_ eat, not upon what they _should_ eat.
+Obviously such an estimate is valueless. As well argue that an ounce of
+tobacco daily is what an ordinary person should smoke because it is the
+amount which the average smoker consumes.
+
+A vegetarian needs only to consider the amount of protein necessary, and
+obtained from the food eaten. The other nutrients will be supplied in
+proportions correct enough to satisfy the body requirements under normal
+conditions of health. The only thing to take note of is that more fat
+and carbohydrates are needed in cold weather than hot, the body
+requiring more fuel for warmth. But even this is not essential: the
+essential thing is to have the required amount of protein. In passing,
+it is interesting to observe the following: the fact that in a mixed
+fruitarian diet the proportion of the nutrient compounds is such as to
+satisfy natural requirements is another proof of the suitability of the
+vegetable regimen to the human organism. It is a provision of Nature
+that those foods man's digestive organs are constructed to assimilate
+with facility, and man's organs of taste, smell, and perception best
+prefer, are those foods containing chemical compounds in proportions
+best suited to nourish his body.
+
+One of the many reasons why flesh-eating is deleterious is that flesh is
+an ill-balanced food, containing, as it does, considerable protein and
+fat, but no carbohydrates or neutralising salts whatever. As the body
+requires three to four times more carbohydrates than protein, and
+protein cannot be properly assimilated without organic minerals, it is
+seen that with the customary 'bread, meat and boiled potatoes' diet,
+this proportion is not obtained. Prof. Chittenden holds the opinion that
+the majority of people partake greatly in excess of food rich in
+protein.
+
+No hard and fast rule can be laid down to different persons require
+different foods and foods and amounts at different times under different
+
++-----------------------------------------------------------------------+
+|[Transcriber's note: It is regretted that a line has been missed by the|
+|typesetter.]                                                           |
++-----------------------------------------------------------------------+
+
+regulate the amount, or proper proportions, of food
+material for a well-balanced dietary, as amounts, and the same person
+requires different ferent conditions. Professor W. O. Atwater, an
+American, makes the following statement: 'As the habits and conditions
+of individuals differ, so, too, their needs for nourishment differ, and
+their food should be adapted to their particular requirements. It has
+been estimated that an average man at moderately active labor, like a
+carpenter, or mason, should have (daily) about 115 grams (1750 grains)
+or 0.25 pound of available protein, and sufficient fuel ingredients in
+addition to make the fuel value of the whole diet 3,400 calories; while
+a man at sedentary employment would be well nourished with 92 grams
+(1400 grains) or 0.20 pound of available protein, and enough fat and
+carbohydrates in addition to yield 2,700 calories of energy. The demands
+are, however, variable, increasing and decreasing with increase and
+decrease of muscular work, or as other needs of the person change. Each
+person, too, should learn by experience what kinds of food yield him
+nourishment with the least discomfort, and should avoid those which do
+not "agree" with him.'
+
+It has been stated that unless the body is supplied with protein, hunger
+will be felt, no matter if the stomach be over-loaded with
+non-nitrogenous food. If a hungry man ate heartily of _only_ such foods
+as fresh fruit and green vegetables he might soon experience a feeling
+of fulness, but his hunger would not be appeased. Nature asks for
+protein, and hunger will continue so long as this want remains
+unsatisfied. Similarly as food is the first necessity of life, so is
+protein the first necessity in food. If a person were deprived of
+protein starvation must inevitably ensue.
+
+Were we (by 'we' is meant the generality of people in this country), to
+weigh out our food supply, for, say a week, we should soon realise what
+a large reduction from the usual quantity of food consumed would have to
+be made, and instead of eating, as is customary, without an appetite,
+hunger might perhaps once a day make itself felt. There is little doubt
+but that the health of most people would be vastly improved if food were
+only eaten when genuine hunger was felt, and the dietary chosen were
+well balanced, _i.e._, the proportions of protein, fat, carbohydrates
+and salts being about 3, 2, 9, 2-3. As aforesaid, the mixed vegetarian
+dietary is, in general, well-balanced.
+
+While speaking about too much food, it may be pointed out that the
+function of appetite is to inform us that the body is in need of
+nutriment. The appetite was intended by Nature for this purpose, yet how
+few people wait upon appetite! The generality of people eat by time,
+custom, habit, and sensual desire; not by appetite at all. If we eat
+when not hungry, and drink when not thirsty, we are doing the body no
+good but positive harm. The organs of digestion are given work that is
+unnecessary, thus detracting from the vital force of the body, for there
+is only a limited amount of potential energy, and if some of this is
+spent unnecessarily in working the internal organs, it follows that
+there is less energy for working the muscles or the brain. So that an
+individual who habitually overfeeds becomes, after a time, easily tired,
+physically lazy, weak, perhaps if temperamentally predisposed, nervous
+and hypochondriacal. Moreover, over-eating not only adds to the general
+wear and tear, thus probably shortening life, but may even result in
+positive disease, as well as many minor complaints such as constipation,
+dyspepsia, flatulency, obesity, skin troubles, rheumatism, lethargy,
+etc.
+
+Just as there is danger in eating too much, so there is much harm done
+by drinking too much. The evil of stimulating drinks will be spoken of
+later; at present reference is made only to water and harmless
+concoctions such as lime-juice, unfermented wines, etc. To drink when
+thirsty is right and natural; it shows that the blood is concentrated
+and is in want of fluid. But to drink merely for the pleasure of
+drinking, or to carry out some insane theory like that of 'washing out'
+the system is positively dangerous. The human body is not a dirty barrel
+needing swilling out with a hose-pipe. It is a most delicate piece of
+mechanism, so delicate that the abuse of any of its parts tends to throw
+the entire system out of order. It is the function of the blood to
+remove all the waste products from the tissues and to supply the fresh
+material to take the place of that which has been removed. Swilling the
+system out with liquid does not in any way accelerate or aid the
+process, but, on the contrary, retards and impedes it. It dilutes the
+blood, thus creating an abnormal condition in the circulatory system,
+and may raise the pressure of blood and dilate the heart. Also it
+dilutes the secretions which will therefore 'act slowly and
+inefficiently, and more or less fermentation and putrefaction will
+meanwhile be going on in the food masses, resulting in the formation of
+gases, acids, and decomposition products.'
+
+Eating and drinking too much are largely the outcome of sensuality. To
+see a man eat sensually is to know how great a sensualist he is.
+Sensualism is a vice which manifests itself in many forms. Poverty has
+its blessings. It compels abstinence from rich and expensive foods and
+provides no means for surfeit. Epicurus was not a glutton. Socrates
+lived on bread and water, as did Sir Isaac Newton. Mental culture is not
+fostered by gluttony, but gluttony is indulged in at the expense of
+mental culture. The majority of the world's greatest men have led
+comparatively simple lives, and have regarded the body as a temple to be
+kept pure and holy.
+
+We have now to consider (_a_) what to eat, (_b_) when to eat, (_c_) how
+to eat. First, then, we will consider the nutritive properties of the
+common food-stuffs.
+
+FOOTNOTES:
+
+[Footnote 3: This is not an exaggeration. 'Genoa Cake,' for instance,
+contains ten varieties of food: butter, sugar, eggs, flour, milk,
+sultanas, orange and lemon peel, almonds, and baking powder.]
+
+
+
+
+II
+
+WHAT TO EAT
+
+
+Among the foods rich in protein are the legumes, the cereals, and nuts.
+Those low in protein are fresh fruits, green vegetables, and roots. Fat
+is chiefly found in nuts, olives, and certain pulses, particularly the
+peanut; and carbohydrates in cereals, pulses, and many roots. Fruit and
+green vegetables consist mostly of water and organic mineral compounds,
+and in the case of the most juicy varieties may be regarded more as
+drink than food. We have, then, six distinct classes of food--the
+pulses, cereals, nuts, fruits, green vegetables, and roots. Let us
+briefly consider the nutritive value of each.
+
+Pulse foods usually form an important item in a vegetarian dietary. They
+are very rich in their nutritive properties, and even before matured are
+equal or superior in value to any other green vegetable. 'The ripened
+seed shows by analysis a very remarkable contrast to most of the matured
+foods, as the potato and other tubers, and even to the best cereals, as
+wheat. This superiority lies in the large amount of nitrogen in the
+form of protein that they contain.' Peas, beans, and lentils should be
+eaten very moderately, being highly concentrated foods. The removal of
+the skins from peas and beans, also of the germs of beans, by
+parboiling, is recommended, as they are then more easily digested and
+less liable to 'disagree.' These foods, it is interesting to know are
+used extensively by the vegetarian nations. The Mongol procures his
+supply of protein chiefly from the Soya bean from which he makes
+different preparations of bean cheese and sauce. It is said that the
+poorer classes of Spaniards and the Bedouins rely on a porridge of
+lentils for their mainstay. In India and China where rice is the staple
+food, beans are eaten to provide the necessary nitrogenous matter, as
+rice alone is considered deficient in protein.
+
+With regard to the pulse foods, Dr. Haig, in his works on uric acid,
+states that, containing as they do considerable xanthin, an exceedingly
+harmful poison, they are not to be commended as healthful articles of
+diet. He states that he has found the pulses to contain even more
+xanthin than many kinds of flesh-meat, and as it is this poison in flesh
+that causes him to so strongly condemn the eating of meat, he naturally
+condemns the eating of any foods in which this poison exists in any
+considerable quantity. He writes: 'So far as I know the "vegetarians" of
+this country are decidedly superior in endurance to those feeding on
+animal tissues, who might otherwise be expected to equal them; but
+these "vegetarians" would be still better if they not only ruled out
+animal flesh, but also eggs, the pulses (peas, beans, lentils and
+peanuts), eschew nuts, asparagus, and mushrooms, as well as tea, coffee
+and cocoa, all of which contain a large amount of uric acid, or
+substances physiologically equivalent to it.'
+
+Dr. Haig attributes many diseases and complaints to the presence of uric
+acid in the blood and its deposits in the tissues: 'Uric acid diseases
+fall chiefly in two groups: (a) The arthritic group, comprising gout,
+rheumatism, and similar affections of many fibrous tissues throughout
+the body; (b) the circulation group including headache, epilepsy, mental
+depression, anaemia, Bright's disease, etc.' Speaking with regard to
+rheumatism met with among the vegetarian natives of India, Dr. Haig
+writes: 'I believe it will appear, on investigation, that in those parts
+of India where rice and fresh vegetables form the staple foods, not only
+rheumatism, but uric acid diseases generally are little known, whereas
+in those parts where pulses are largely consumed, they are
+common--almost universal.'
+
+The cereals constitute the mainstay of vegetarians all the world over,
+and although not superior to nuts, must be considered an exceedingly
+valuable, and, in some cases, essential food material. They differ
+considerably in their nutritive properties, so it is necessary to
+examine the worth of each separately.
+
+Wheat, though not universally the most extensively used of the cereals,
+is the most popular and best known cereal in this country. It has been
+cultivated for ages and has been used by nearly all peoples. It is
+customary to grind the berries into a fine meal which is mixed with
+water and baked. There are various opinions about the comparative value
+of white and whole-wheat flour. There is no doubt but that the
+whole-wheat flour containing, as it does, more woody fibre than the
+white, has a tendency to increase the peristaltic action of the
+intestines, and thus is valuable for persons troubled with
+constipation.[4] From a large number of analyses it has been determined
+that entire wheat flour contains about 2.4 per cent. more protein than
+white flour (all grades), yet experiments have demonstrated that the
+_available_ protein is less in entire wheat-flour than in white
+flour.[5] This is probably due to the fact that the protein which is
+enclosed in the bran cannot be easily assimilated, as the digestive
+organs are unable to break up the outer walls of woody fibre and extract
+the nitrogenous matter they contain. On the other hand whole-wheat flour
+contains considerably more valuable and available mineral matter than
+does white flour. The two outer layers contain compounds of phosphorus,
+lime, iron, and soda. Analyses by Atwater show entire-wheat flour to
+contain twice as much mineral matter as white flour. It is affirmed by
+Broadbent and others, that this mineral matter is exceedingly valuable
+both as a nutrient, and because of its neutralising effect upon proteid
+wastes, and that it is because of this that flour made from the
+entire-wheat berry has very superior food value to that made from the
+berry minus the outer cuticles. Many dietetists look upon whole-wheat
+bread as one of the most salutary of all foods and strongly advise its
+use in place of white bread. A well-known doctor states that he has
+known it a cure for many diseases, and thinks that many nervous
+complaints due to 'saline starvation' can be cured by substituting
+whole-meal for white bread.
+
+But in opposition to these views Dr. Haig thinks that as the outer brown
+husk of all cereals contains some xanthin, it should on this account be
+removed. He therefore recommends white flour, (not superfine, but
+cheap-grade), in place of the entire-wheat. Others, however, are of the
+opinion that the amount of xanthin present in the bran is so small as
+not to be considered, especially when, by the removal of the xanthin,
+valuable mineral matter is also removed.
+
+Of course, it is difficult for a layman to form an opinion when experts
+differ. Perhaps the best thing to do is to use whole-wheat bread if
+there is any tendency to constipation. If not, then choose that which is
+the more palatable, or change from one to the other as inclination
+dictates. This adds to variety, and as digestion is better when the food
+is better relished, no doubt, in this case, that which pleases the taste
+best is the best to eat. At least, we can hold this view tentatively for
+the present.
+
+Wheat flour (entire), ranks the highest of all the cereals in protein,
+excepting oatmeal, averaging 13 per cent. In fat it exceeds rice and
+rye, is equal with barley and maize, but considerably below oatmeal:
+averaging about 1.9 per cent. In carbohydrates it averages about
+seventy-two per cent., all the cereals being very much alike in quantity
+of these nutrients. It is a well-balanced food, as indeed, all cereals
+are, and is palatable prepared in a variety of ways, although, made into
+unleavened, unsalted bread, the sweet, nutty flavour of the berry itself
+is best preserved.
+
+Oatmeal is not extensively used, comparatively speaking, although it has
+an excellent reputation. It is decidedly the richest cereal in protein
+and fat, especially fat, and this is probably why people living in cold
+climates find it such a sustaining food. In protein it averages 16.1 per
+cent.: in fat 7.2 per cent. It is very commonly used as porridge. When
+well cooked, that is to say, for several hours, this is a good way to
+prepare it, but a better is to eat it dry in the form of unsweetened
+oatcakes, scones, etc., these being more easily digested because
+necessitating thorough mastication. The above remarks regarding the
+removal of the bran from wheat-flour are precisely as applicable to
+oatmeal, as well as rye, so no more need be said on that point.
+
+Rye flour is not unlike wheat, and is used more extensively than wheat
+in many parts of Europe. It has 2 per cent. less protein than wheat and
+its gluten is darker in colour and less elastic and so does not make as
+light a loaf; but this does not detract from its nutritive value at all.
+Being more easily cultivated than wheat, especially in cold countries,
+it is cheaper and therefore more of a poor man's food.
+
+Indian corn, or maize, or Turkish wheat, is one of the finest of
+cereals. It is used extensively in America, North and South, in parts of
+the Orient, in Italy, the Balkans, Servia, and elsewhere. It is used as
+a green vegetable and when fully matured is ground into meal and made
+into bread, porridge, biscuits, Johnny-cake, etc., etc. Corn compared to
+wheat is rich in fat, but in protein wheat is the richer by about 3 per
+cent. Sugar corn, cooked and canned, is sold in England by food-reform
+dealers. It is perhaps the most tasty of all the cereals.
+
+Rice is the staple of the Orientals. The practice of removing the dark
+inner skin in order to give the uncooked grain a white and polished
+appearance, is not only an expensive operation, but a very foolish one,
+for it detracts largely from the nutritive value of the food, as
+considerable protein and other valuable matter is removed along with the
+bran. We are told that the Burmese and Japanese and other nations who
+use rice as their principal food-stuff, use the entire grain. As
+compared to undressed rice, the ordinary, or polished rice is deficient
+3 per cent. of protein; 6 per cent. of fat; 5 per cent. of mineral
+matter. 'Once milled' rice can be procured in this country, but has to
+be specially asked for. Rice is not nearly so nitrogenous as wheat, but
+is equal to it in fuel value, this being due to the large amount of
+starch it contains. It is an excellent food, being easily digested and
+easily prepared.
+
+Millet, buckwheat, wild rice, sesame, and Kaffir corn, are cereals
+little known in this country, although where they are raised they are
+largely used by the natives. However, we need not trouble to consider
+their food value as they are not easily procurable either in Europe or
+America.
+
+Nuts are perhaps the best of all foods. There is no doubt but that man
+in his original wild state lived on nuts and berries and perhaps roots.
+Nuts are rich in protein and fat. They are a concentrated food, very
+palatable, gently laxative, require no preparation but shelling, keep
+well, are easily portable, and are, in every sense, an ideal food. They
+have a name for being indigestible, but this may be due to errors in
+eating, not to the nuts. If we eat nuts, as is often done, after having
+loaded the stomach with a large dinner, the work of digesting them is
+rendered very difficult, for the digestive apparatus tires itself
+disposing of the meal just previously eaten. Most things are
+indigestible eaten under such conditions. Nuts should be looked upon as
+the essential part of the meal and should be eaten first; bread, salad
+stuffs and fruit help to supply bulk and can follow as dessert if
+desired. Another cause of nuts not being easily digested is insufficient
+mastication. They are hard, solid food, and should be thoroughly chewed
+and insalivated before being swallowed. If the teeth are not good, nuts
+may be grated in an ordinary nut-mill, and then, if eaten slowly and
+sparingly, will generally be found to digest. Of course with a weak
+digestion nuts may have to be avoided, or used in very small quantities
+until the digestion is strengthened; but with a normal, healthy person,
+nuts are a perfect food and can be eaten all the year round. Perhaps it
+is best not to eat a large quantity at once, but to spread the day's
+supply over four or five light meals. With some, however, two meals a
+day seems to work well.
+
+Pine kernels are very suitable for those who have any difficulty in
+masticating or digesting the harder nuts, such as the brazil, filbert,
+etc. They are quite soft and can easily be ground into a soft paste with
+a pestil and mortar, making delicious butter. They vary considerably in
+nitrogenous matter, averaging about 25 per cent. and are very rich in
+fat, averaging about 50 per cent. Chestnuts are used largely by the
+peasants of Italy. They are best cooked until quite soft when they are
+easily digested. Chestnut meal is obtainable, and when combined with
+wheatmeal is useful for making biscuits and breadstuffs. Protein in
+chestnuts averages 10 per cent. Walnuts, Hazelnuts, Filberts, Brazils,
+Pecans, Hickory nuts, Beechnuts, Butternuts, Pistachio nuts and Almonds
+average 16 per cent. protein; 52 per cent. fat; 20 per cent.
+carbohydrates; 2 per cent. mineral salts. As each possesses a distinct
+flavour, one can live on nuts alone and still enjoy the pleasure of
+variety. A man weighing 140 lbs. would, at moderately active labour,
+require, to live on almonds alone--11 ozs. per day. 10 ozs. of nuts per
+day together with some fresh fruit or green salad in summer, and in
+winter, some roots, as potato, carrot, or beetroot, would furnish an
+ideal diet for one whose taste was simple enough to relish it.
+
+Fruits are best left alone in winter. They are generally acid, and the
+system is better without very acid foods in the cold weather. But fruits
+are health-giving foods in warm and hot weather, and living under
+natural, primitive conditions, this is the only time of the year we
+should have them, for Nature only provides fruit during the months of
+summer. The fraction of protein fruit contains, 1 per cent. or less, is
+too small to be of any account. The nutritive value of fruits consists
+in their mineral salts, grape-sugar and water.
+
+Much the same applies to green vegetables. In cooking vegetables care
+should be taken that the water they are cooked in is not thrown away as
+it contains nearly all the nutrient properties of the vegetable; that is
+to say, the various salts in the vegetable become dissolved in the water
+they are boiled in. This water can be used for soup if desired, or
+evaporated, and with flour added to thicken, served as sauce to the
+vegetable. Potatoes are a salutary food, especially in winter. They
+contain alkalies which help to lessen the accumulation of uric acid.
+They should be cooked with skins on: 16 grains per lb. more of valuable
+potash salts are thus obtained than when peeled and boiled in the
+ordinary way. The ideal method, however, of taking most vegetables is in
+the form of uncooked salads, for in these the health-giving, vitalising
+elements remain unaltered.
+
+If man is to be regarded, as many scientists regard him, as a frugivore,
+constitutionally adapted and suited to a nut-fruit diet, then to regain
+our lost original taste and acquire a liking for such simple foods
+should be our aim. It may be difficult, if not impossible, to make a
+sudden change after having lived for many years upon the complex
+concoctions of the chef's art, for the system resents sudden changes,
+but with proper care, changing discreetly, one can generally attain a
+desired end, especially when it involves the replacing of a bad habit by
+a good one.
+
+In the recipes that follow no mention is made of condiments, _i.e._,
+pepper, salt, mustard, spice, _et hoc genus omni_. Condiments are not
+foods in any sense whatever, and the effect upon the system of
+'seasoning' foods with these artificial aids to appetite, is always
+deleterious, none the less because it may at the time be imperceptible,
+and may eventually result in disease. Dr. Kellogg writes: 'By contact,
+they irritate the mucous membrane, causing congestion and diminished
+secretion of gastric juice when taken in any but quite small quantities.
+When taken in quantities so small as to occasion no considerable
+irritation of the mucous membrane, condiments may still work injury by
+their stimulating effects, when long continued.... Experimental evidence
+shows that human beings, as well as animals of all classes, live and
+thrive as well without salt as with it, other conditions being equally
+favorable. This statement is made with a full knowledge of counter
+arguments and experiments, but with abundant testimony to support the
+position taken.... All condiments hinder natural digestion.'
+
+Condiments, together with such things as pickles, vinegar, alcohol, tea,
+coffee, cocoa, tobacco, opium, are all injurious, and undoubtedly are
+the cause of an almost innumerable number of minor, and, in some cases,
+serious, complaints. Theine, caffeine, and theobromine, all stimulant
+drugs, are present in tea, coffee, and cocoa, respectively. Tea also
+contains tannin, a substance which is said to seriously impair
+digestion.
+
+Alcohol, tea, coffee, etc., are stimulants. Stimulants do not produce
+force and should never be mistaken for food. They are undoubtedly
+injurious, as they are the cause, among other evils, of _loss_ of force.
+They cause an abnormal metabolism which ultimately weakens and exhausts
+the whole system. While these internal activities are taking place,
+artificial feelings of well-being, or, at least, agreeable sensations,
+are produced, which are unfortunately mistaken for signs of benefit.
+Speaking of alcohol Dr. Haig writes: 'It introduces no albumen or force,
+it merely affects circulation, nutrition, and the metabolism of the
+albumens already in the body, and this call on the resources of the body
+is invariably followed by a corresponding depression or economy in the
+future.... It has been truly said that the man who relies upon
+stimulants for strength is lost, for he is drawing upon a reserve fund,
+which is not completely replaced, and physiological bankruptcy must
+inevitably ensue. This is what the stimulants such as tea, coffee,
+alcohol, tobacco, opium and cocaine do for those who trust in them.'
+
+He who desires to enjoy life desires to possess good physical health,
+for a healthy body is almost essential to a happy life; and he who
+desires to live healthily does not abuse his body with poisonous drugs.
+It may require courage to reform, but he who reforms in this direction
+has the satisfaction of knowing that his good health will probably some
+day excite the envy of his critics.
+
+The chemical composition of all the common food materials can be seen
+from tables of analyses. It would be to the advantage of everyone to
+spend a little time examining these tables. It is not a difficult
+matter, and the trouble to calculate the quantity of protein in a given
+quantity of food, when once the _modus operandi_ is understood, is
+trifling. As it has not unwisely been suggested, if people would give,
+say, one-hundredth the time and attention to studying the needs of the
+body and how to satisfy them as they give to dress and amusement, there
+is little doubt that there would be more happiness in the world.
+
+The amount of protein in any particular prepared food is arrived at in
+the following manner: In the first place those ingredients containing a
+noticeable amount of protein are carefully weighed. Food tables are then
+consulted to discover the protein percentage. Suppose, for instance, the
+only ingredient having a noticeable quantity of protein is rice, and 1
+lb. is used. The table is consulted and shows rice to contain eight per
+cent. protein. In 1 lb. avoirdupois there are 7,000 grains; eight per
+cent. of 7,000 is 70.00 x 8 = 560 grains. Therefore, in the dish
+prepared there are 560 grains of protein. It is as well after cooking to
+weight the entree or pudding and divide the number of ounces it weighs
+into 560, thus obtaining the number of grains per ounce. Weighing out
+food at meals is only necessary at first, say for the first week or so.
+Having decided about how many grains of protein to have daily, and
+knowing how many grains per ounce the food contains, the eye will soon
+get trained to estimate the quantity needed. It is not necessary to be
+exact; a rough approximation is all that is needed, so as to be sure
+that the system is getting somewhere near the required amount of
+nutriment, and not suffering from either a large excess or deficiency of
+protein.
+
+FOOTNOTES:
+
+[Footnote 4: Entire-wheat flour averages .9 per cent. fibre; high-grade
+white flour, .2 per cent. fibre.]
+
+[Footnote 5: See United States Dept. of Agriculture, Farmer's Bulletin,
+No. 249, page 19, obtainable from G. P. O., Washington, D. C.]
+
+
+
+
+III
+
+WHEN TO EAT
+
+
+The question of when to eat is of some importance. The Orientals eat
+fewer meals than we do, and in their abstemiousness they set us an
+example we should do well to follow. Sufficient has already been said to
+show that it is a mistake to imagine a great deal of food gives great
+strength. When we eat frequently, and especially when we 'live well,'
+that is, are accustomed to a large variety of food, we are tempted to
+eat far more than is good for us. Little and often may work
+satisfactorily so long as it does not develop into much and often,
+which, needless to say, it is very likely to do. Most people on this
+account would probably be much better in their health if they ate but
+twice daily, at noon, and five or six hours before going to bed. Then
+there is less chance of over-feeding. If, however, we experimentally
+determine the quantity of food that our particular system requires in
+order to be maintained in good health, and can trust our self-command in
+controlling the indulgence of sense, probably the best method is to eat
+anyway three times daily, and four, five, or even six times, or doing
+away with set meals altogether, would be a procedure which, judging
+from analogy of the anthropoids, ought to be a better method than eating
+a whole day's supply at once, or at two or three meals.
+
+It is not wise to sit down to a meal when the body is thoroughly
+fatigued. A glass of hot or cold water will be found reviving, and then,
+after a short rest, the system will be far better able to assimilate
+food. When the body is 'tired out,' it stands to reason it cannot
+perform digestion as easily and as well as when in fit condition.
+
+Also it is unwise to eat immediately before undertaking vigorous
+muscular work. Strenuous exercise after meals is often the cause of
+digestive disorders. Starting on exercise after a hearty meal may
+suspend the gastric digestion, and so prevent the assimilation of
+protein as to produce a sensation of exhaustion. If, however, rest is
+taken, the digestive organs proceed with their work, and after a short
+time recuperation follows, and the exercise can be continued. It is
+unwise to allow such a suspension of digestion because of the danger of
+setting up fermentation, or putrefaction, in the food mass awaiting
+digestion, for this may result in various disorders.
+
+For the same reason it is a bad plan to eat late at night. It is unwise
+to take a meal just before going to bed, for the digestive organs cannot
+do their work properly, if at all, while the body is asleep, and the
+food not being digested is liable to ferment and result in dyspepsia.
+The 'sinking feeling' sometimes complained of if a meal is not eaten
+late at night and described as a kind of hunger is probably due to an
+abnormal secretion of acid in the stomach. A glass of hot water will
+often relieve this discomfort. This feeling is seldom experienced by
+vegetarians of long standing. The natives of India, it is said, do not
+experience it at all, which fact leads us to surmise the cause to be in
+some way connected with flesh-eating. Farinaceous foods, however,
+prepared as soup, porridge, gruel, pultaceous puddings, etc., when
+eaten, as is customary, without proper insalivation, are liable to be
+improperly digested and to ferment, giving rise to the sensation
+described as a 'sinking feeling' and erroneously thought to be hunger.
+
+It is an excellent rule that prescribes fasting when without hunger.
+When there is no appetite do not eat. It is an example of conventional
+stupidity that we eat because it is 'meal time,' even though there be
+not the slightest feeling of genuine hunger. Leaving out of
+consideration the necessitous poor and those who for their living engage
+themselves in hard physical toil, it is safe to say that hardly one
+person in a thousand has ever felt real hunger. Yet no one was ever the
+worse for waiting upon appetite. No one was ever starved by not eating
+because of having no appetite. Loss of appetite is a sign that the
+digestive organs require a rest. It is better to go without food for a
+time than to force oneself to eat against inclination. The forcing of
+oneself to eat to 'keep up one's strength,' is perhaps the quickest way
+to bring down one's strength by overworking the system and burdening it
+with material it does not need. Eat by appetite, not by time. Eat
+frequently when the appetite demands frequent satisfaction, and seldom
+when seldom hungry. These rules hold good at all times and for everyone.
+Loss of appetite during sickness should not be looked upon as anything
+serious in itself, but as a sign that the system does not require food.
+A sick man like a well man will feel hunger as soon as food is needed,
+and the practice of tempting the appetite with rich and costly foods is
+not only a waste of money but is injurious physiologically. Possibly
+there may be pathological conditions under which hunger cannot make
+itself felt, but it would seem contrary to Nature as far as the writer,
+a layman, understands the matter. At least, leaving abnormal conditions
+of health out of consideration, we can say this much affirmatively: if a
+man is hungry enough to relish dry bread, then, and then only, does he
+really require nourishment.
+
+Hunger is always experienced when nutriment is needed, and will be felt
+a dozen times a day if the food eaten at each of a dozen meals has
+supplied only sufficient nutriment to produce the force expended between
+each meal. If the meal is large and supplies sufficient nutriment to
+produce the force expended in a whole day, then the one meal is all that
+is required. Never eat to be sociable, or conventional, or sensual; eat
+when hungry.
+
+Professor Pavlov says: 'Appetite is juice'; that is to say, the
+physiological condition existing when the body has run short of
+food-fuel, produces a psychological effect, the mind thinking of food,
+thereby causing through reaction a profuse secretion of saliva, and we
+say 'the mouth waters.' It is true the appetite is amenable to
+suggestion. Thus, though feeling hunger, the smell of, or even thought
+of, decayed food may completely take away appetite and all inclination
+to eat. This phenomenon is a provision of Nature to protect us from
+eating impure food. The appetite having thus been taken away will soon
+return again when the cause of its loss has been removed. Therefore the
+appetite should be an infallible guide when to eat.
+
+There is one further point to be noted. Food should not be eaten when
+under the influence of strong emotion. It is true that under such
+conditions there probably would be no appetite, but when we are so
+accustomed to consulting the clock that there is danger of cozening
+ourselves into the belief that we have an appetite when we have not, and
+so force ourselves to eat when it may be unwise to do so. Strong
+emotions, as anger, fear, worry, grief, judging by analogy, doubtless
+inhibit digestive activity. W. B. Cannon, M.D., speaking of experiments
+on cats, says: 'The stomach movements are inhibited whenever the cat
+shows signs of anxiety, rage, or distress.' To thoroughly enjoy one's
+food, it is necessary to have hunger for it, and if we only eat when we
+feel hungry, there is little likelihood of ever suffering from
+dyspepsia.
+
+In passing, it is appropriate to point out that as when food is better
+enjoyed it is better digested, therefore art, environment, mental
+disposition, indirectly affect the digestive processes. We should,
+therefore, remembering that simplicity, not complexity, is the essence
+of beauty, ornament our food and table, and be as cheerful, sociable,
+and even as merry as possible.
+
+
+
+
+IV
+
+HOW TO EAT
+
+
+The importance of thorough mastication and insalivation cannot be
+overestimated. The mouth is a part of the digestive apparatus, and in it
+food is not only broken down, but is chemically changed by the action of
+the saliva. If buccal (mouth) digestion be neglected, the consequence is
+that the food passes into the stomach in a condition that renders it
+difficult for that organ to digest it and any of a great number of
+disturbances may result.
+
+Mastication means a thorough breaking up of the food into the smallest
+particles, and insalivation means the mixing of the small particles with
+the saliva. The mechanical work is done with the jaws and tongue, and
+the chemical work is performed by the saliva. When the mechanical work
+is done thoroughly the chemical work is also thorough, and the test for
+thoroughness is loss of taste. Masticate the food until all taste has
+disappeared, and then it will be found that the swallowing reflex
+unconsciously absorbs the food, conscious swallowing, or at least, an
+effort to swallow, not being called for.
+
+It may take some while to get into the habit of thorough mastication
+after having been accustomed to bolting food, but with a conscious
+effort at the first, the habit is formed, and then the effort is no
+longer a laborious exercise, but becomes perfectly natural and is
+performed unconsciously.
+
+This ought to be common knowledge. That such a subject is not considered
+a necessary part of education is indeed lamentable, for the crass
+ignorance that everywhere abounds upon the subject of nutrition and diet
+is largely the cause of the frightful disease and debility so widespread
+throughout the land, and, as a secondary evil of an enormous waste of
+labour in the production and distribution of unneeded food. Were
+everyone to live according to Nature, hygienically and modestly, health,
+and all the happiness that comes with it, would become a national asset,
+and as a result of the decreased consumption of food, more time would be
+available for education, and the pursuit of all those arts which make
+for the enlightenment and progress of humanity.
+
+To become a convert to this new order, adopting non-animal food and
+hygienic living, is not synonymous with monastical asceticism, as some
+imagine. Meat eaters when first confronted with vegetarianism often
+imagine their dietary is going to be restricted to a monotonous round of
+carrots, turnips, cabbages, and the like; and if their ignorance
+prevents them from arguing that it is impossible to maintain health and
+strength on such foods, then it is very often objected that carrots and
+cabbages are not liked, or would not be cared for _all_ the time. The
+best way to answer this objection is to cite a few plain facts. From a
+catalogue of a firm supplying vegetarian specialties, (and there are now
+quite a number of such firms), most of the following information is
+derived:
+
+Of nuts there are twelve varieties, sold either shelled, ground, or in
+shell. Many of these nuts are also mechanically prepared, and in some
+cases combined, and made into butters, nut-meats, lard, suet, oil, etc.
+The varieties of nut-butters are many, and the various combinations of
+nuts and vegetables making potted savouries, add to a long list of
+highly nutritious and palatable nut-foods. There are the pulses dried
+and entire, or ground into flour, such as pea-, bean-, and lentil-flour.
+There are the cereals, barley, corn, oats, rice, rye, wheat, etc., from
+which the number of preparations made such as breakfast foods, bread,
+biscuits, cakes, pastries, etc., is legion. (One firm advertises
+twenty-three varieties of prepared breakfast foods made from cereals.)
+Then there are the fruits, fresh, canned, and preserved, about
+twenty-five varieties; green vegetables, fresh and canned, about
+twenty-one varieties; and roots, about eleven varieties.
+
+The difficulty is not that there is insufficient variety, but that the
+variety is so large that there is danger of being tempted beyond the
+limits dictated by the needs of the body. When, having had sufficient
+to eat, there yet remain many highly palatable dishes untasted, one is
+sometimes apt to gratify sense at the expense of health and
+good-breeding, to say nothing of economy. Simplicity and purity in food
+are essential to physical health as simplicity and purity in art are
+essential to moral and intellectual progress. 'I may say,' says Dr.
+Haig, 'that simple food of not more than two or three kinds at one meal
+is another secret of health; and if this seems harsh to those whose day
+is at present divided between anticipating their food and eating, I must
+ask them to consider whether such a life is not the acme of selfish
+shortsightedness. In case they should ever be at a loss what to do with
+the time and money thus saved from feasting, I would point on the one
+hand to the mass of unrelieved ignorance, sorrow, and suffering, and on
+the other to the doors of literature and art, which stand open to those
+fortunate enough to have time to enter them; and from none of these need
+any turn aside for want of new Kingdoms to conquer.'
+
+This question of feeding may, by superficial thinkers, be looked upon as
+unimportant; yet it should not be forgotten that diet has much more to
+do with health than is commonly realized, and health is intimately
+connected with mental attitude, and oftentimes is at the foundation of
+religious and moral development. 'Hypochondriacal crotchets' are often
+the product of dyspepsia, and valetudinarianism and pessimism are not
+unrarely found together. 'Alas,' says Carlyle, 'what is the loftiest
+flight of genius, the finest frenzy that ever for moments united Heaven
+with Earth, to the perennial never-failing joys of a digestive apparatus
+thoroughly eupeptic?'
+
+Our first duty is to learn to keep our body healthy. Naturally, we
+sooner expect to see a noble character possess a beautiful form than one
+disfigured by abuse and polluted by disease. We do not say that every
+sick man is a villain, but we do say that men and women of high
+character regard the body as an instrument for some high purpose, and
+believe that it should be cared for and nourished according to its
+natural requirements. In vegetarianism, _scientifically practised_, is a
+cure, and better, a preventative, for many physical, mental, and moral
+obliquities that trouble mankind, and if only a knowledge of this fact
+were to grow and distil itself into the public mind and conscience,
+there would be halcyon days in store for future generations, and much
+that now envelops man in darkness and in sorrow, would be regarded as a
+nightmare of the past.
+
+
+
+
+FOOD TABLE
+
+
+The following table exhibits the percentage chemical composition of the
+principal vegetable food materials; also of dairy produce and common
+flesh-foods for comparison.
+
+
+ FOOD MATERIAL               Protein   Fat   Carbo-    Salts  Water   Fuel
+                                             hydrates               Value cals.
+ Vegetable Foods             p. ct.  p. ct.   p. ct.   p. ct. p. ct.   p. lb.
+
+ Wheat Flour (entire)         18.8    1.9      71.9     1.0   11.4     1,675
+ Oatmeal                      16.1    7.2      67.5     1.9    7.3     1,860
+ Rice                         8.0      .3      79.0      .4   12.3     1,630
+ Barley                       8.5     1.1      77.8     1.1   11.5     1,650
+ Corn Meal                    9.2     1.9      75.4     1.0   12.5     1,655
+ Rye                          0.8      .9      78.7      .7   12.9     1,630
+ Lentils (dried)             25.7     1.0      59.2     5.7    8.4     1,620
+ Beans (dried)               22.5     1.8      59.6     3.5   12.6     1,605
+ Peas (dried)                24.6     1.0      62.0     2.9    9.5     1,655
+ Nuts, various (_aver._)     16.0    52.0      20.0     2.0   10.0     2,640
+ Dates                        2.1     2.8      78.4     1.3   15.4     1,615
+ Figs                         4.3      .3      74.2     2.4   18.8     1,475
+ Potatoes                     2.2      .1      18.4     1.0   78.3       385
+ Apples                        .4      .5      14.2      .3   84.6       290
+ Bananas                      1.3      .6      22.0      .8   75.3       460
+
+ Dairy Foods
+
+ Milk, whole (not skim)       3.3     4.0       5.0      .7   87.0       325
+ Cheese, various (_aver._)    24.5    28.4      2.1     4.0   41.0     1,779
+ Hens' Eggs (_boiled_)        14.0    12.0      0.0      .8   73.2       765
+
+ Flesh Foods
+
+ Beef                         18.6    19.1      0.0     1.0   61.3     1,155
+ Mutton (_medium fat_)        18.2    18.0      0.0     1.0   62.8     1,105
+ Ham (_fresh_)                15.6    33.4      0.0      .9   50.1     1,700
+ Fowl                         19.0    16.3      0.0     1.0   63.7     1,045
+ White Fish (_as purchased_)  22.1     6.5      0.0     1.6   69.8       700
+
+[The amount of heat that will raise one kilogram of water 1 deg. C. is
+termed a _calorie_. Fuel value, or food units, means the number of
+calories of heat equivalent to the energy it is assumed the body obtains
+from food when the nutrients thereof are completely digested.]
+
+
+
+
+ONE HUNDRED RECIPES
+
+
+
+
+RECIPES
+
+
+The following recipes are given as they appear in the English edition of
+this book and were prepared for English readers. While some of these
+will be difficult for American readers to follow, we give them as in the
+original edition, and many of the unusual ingredients called for can be
+obtained from the large grocers and dealers, and if not in stock will be
+obtained to order. 'Nutter' is a name given a nut butter used for
+cooking. It is, so far as we know, the only collection of strictly
+vegetarian recipes published.
+
+Readers interested in the foreign products referred to, should write to
+Pitman's Health Food Company, Aston Brook St., Birmingham, England, and
+to Mapleton's Nut Food Company, Ltd., Garston, Liverpool, England, for
+price list and literature.
+
+                                                  THE PUBLISHERS.
+
+
+
+
+SOUPS
+
+
+=1.--Vegetable Soup=
+
+1 large cupful red lentils, 1 turnip, 2 medium onions, 3 potatoes, 1
+carrot, 1 leek, 1 small head celery, parsley, 1 lb. tomatoes, 3-1/2
+quarts water.
+
+Wash and cut up vegetables, but do not peel. Boil until tender, then
+strain through coarse sieve and serve. This soup will keep for several
+days and can be reheated when required.
+
+
+=2.--Semolina Soup=
+
+4 oz. semolina, 2 chopped onions, 1 tablespoonful gravy essence,[6] 2
+quarts water or vegetable stock.[7]
+
+
+=3.--Spinach Soup No. 1=
+
+1 lb. Spinach, 1 tablespoonful gravy essence, 1 quart water.
+
+Cook spinach in its own juices (preferably in double boiler). Strain
+from it, through a hair sieve or colander, all the liquid. Add essence
+and serve.
+
+
+=4.--Spinach Soup No. 2=
+
+1 lb. spinach, 1 lb. can tomatoes, 1 tablespoonful nut-milk
+(Mapleton's), 1-1/2 pints water.
+
+Dissolve nut-milk in little water, cook all ingredients together in
+double-boiler for 1-1/2 hours, strain and serve.
+
+
+=5.--Pea Soup=
+
+4 ozs. pea-flour, 2 potatoes, 1 large onion, 1 tablespoonful gravy
+essence, 2 quarts water.
+
+Cook potatoes, (not peeled), and onion until soft. Skin and mash
+potatoes and chop onion. Mix pea-flour into paste with little water.
+Boil all ingredients together for 20 minutes, then serve.
+
+
+=Lentil and Haricot Soups=
+
+These are prepared in the same way as Recipe No. 5 substituting lentil,
+or haricot flour for pea-flour.
+
+
+=6.--Tomato-Pea Soup=
+
+4 ozs. pea-flour, 1 lb. tin tomatoes, 1 chopped leek, 1 quart water.
+
+Mix pea-flour into paste with little water. Boil ingredients together 30
+minutes, then serve.
+
+
+=Tomato-Lentil and Tomato-Bean Soups=
+
+These are prepared in the same way as Recipe No. 6, substituting
+lentil-, or bean-flour for pea-flour.
+
+
+=7.--Rice-Vermicelli Soup=
+
+2 ozs. rice-vermicelli, 1 tablespoonful nut-milk, 1 dessertspoonful
+gravy essence, 1 quart water.
+
+Boil vermicelli in water until soft. Dissolve nut-milk in little water.
+Boil all ingredients together 5 minutes, then serve.
+
+
+=8.--Pea-Vermicelli Soup=
+
+2 ozs. pea-vermicelli, 1 tablespoonful nut-milk, 1 tablespoonful tomato
+puree, 1 quart water.
+
+Boil vermicelli in water until soft, dissolve nut-milk in little water.
+Boil all ingredients together 5 minutes, then serve.
+
+
+=9.--Pot-barley Soup No. 1=
+
+4 ozs. pot-barley, 1 onion, 1 tablespoonful gravy essence, 2 quarts
+water, corn flour to thicken.
+
+Cook barley until quite soft; chop onion finely; mix a little corn flour
+into paste with cold water. Stir into the boiling soup. Boil all
+ingredients together for 20 minutes, then serve.
+
+
+=Wheat and Rice Soups=
+
+These are prepared in the same way as Recipe No. 9, substituting wheat
+or rice grains for barley.
+
+
+=10.--Pot-barley Soup No. 2=
+
+4 ozs. pot-barley, 1 dessertspoonful nut-milk, 1 chopped onion, 1
+dessertspoonful tomato puree, 1 quart water.
+
+Cook barley until soft; dissolve nut-milk in little water; boil all
+ingredients together for 20 minutes, then serve.
+
+
+=11.--Corn Soup=
+
+1 lb. tin sugar-corn, 1/2 lb. tin tomatoes, 2 chopped onions, 2 ozs.
+corn flour, 1 quart water.
+
+Boil onion until soft; mix corn flour into paste with cold water. Place
+sugar-corn, tomatoes, onions, and water into stew pan; heat and add corn
+flour. Boil ingredients together 10 minutes, and serve.
+
+FOOTNOTES:
+
+[Footnote 6: There are several brands of wholly vegetable gravy essence
+now on the market. The best known are 'Vegeton,' 'Marmite,' 'Carnos,'
+and Pitman's 'Vigar Gravy Essence.']
+
+[Footnote 7: Vegetable stock is the water that vegetables have been
+boiled in; this water contains a certain quantity of valuable vegetable
+salts, and should never be thrown away.]
+
+
+
+
+SAVORY DISHES
+
+
+=12.--Nut Rissoles=
+
+3 ozs. mixed grated nuts, 3 ozs. breadcrumbs, 1 oz. nut butter, 1
+chopped onion, 1 large cupful canned tomatoes.
+
+Mix ingredients together; mould into rissoles, dust with flour and fry
+in 'Nutter.' Serve with gravy.
+
+
+=13.--Lentil Cakes=
+
+8 ozs. red lentils, 3 ozs. 'Grape Nuts,' 1 small onion, 1 teaspoonful
+gravy essence, breadcrumbs.
+
+Cook lentils until soft in smallest quantity of water; chop onion
+finely; mix all ingredients, using sufficient breadcrumbs to make into
+stiff paste; form into cakes and fry in 'Nutter.' Serve with gravy.
+
+
+=14.--Marrow Roast=
+
+1 vegetable marrow, 3 ozs. grated nuts, 1 onion, 1 oz. 'Nutter,' 1 cup
+breadcrumbs, 2 teaspoonfuls tomato puree.
+
+Cook marrow, taking care not to allow it to break; when cold, peel, cut
+off one end and remove seeds with spoon. Prepare stuffing:--chop onion
+finely; melt nut fat and mix ingredients together. Then stuff marrow and
+tie on decapitated end with tape; sprinkle with breadcrumbs and bake 30
+minutes. Serve with gravy.
+
+
+=15.--Stewed Celery=
+
+1 head celery, 4 slices whole-meal bread, nut butter.
+
+Slice celery into suitable lengths, which steam until soft. Toast and
+butter bread, place celery on toast and cover with pea, bean, or lentil
+sauce, (see Recipe No. 39).
+
+
+=16.--Barley Entree=
+
+4 ozs. pot-barley, 1 lb. tin tomatoes, 1 chopped onion, 2 tablespoonfuls
+olive oil.
+
+Cook barley until quite soft in smallest quantity of water (in double
+boiler). Then add tomatoes and oil, and cook for 10 minutes. To make
+drier, cook barley in tomato juice adding only 2 or 3 tablespoonfuls of
+water.
+
+
+=Rice, Wheat, Macaroni, Lentil, Bean, Split-pea Entrees=
+
+These are prepared in the same way as Recipe No. 16, substituting one of
+these cereals or legumes for barley.
+
+
+=17.--Savory Pie=
+
+Paste (Recipe No. 59), marrow stuffing (Recipe No. 14).
+
+Line sandwich tin with paste; fill interior with stuffing; cover with
+paste or cooked sliced potatoes; bake in sharp oven.
+
+
+=18.--Baked Bananas=
+
+Prepare the desired number by washing and cutting off stalk, but do not
+peel. Bake in oven 20 minutes, then serve.
+
+
+=19.--Barley Stew=
+
+4 ozs. pot-barley, 2 onions, parsley.
+
+Chop onions and parsley finely; cook ingredients together in very small
+quantity of water in double boiler until quite soft. Serve with hot
+beetroot, or fried tomatoes or potatoes.
+
+
+=Corn, Rice, Frumenty, Pea-Vermicelli Stews=
+
+These are prepared in the same way as Recipe No. 19, substituting one of
+the above cereals or pulses for barley.
+
+
+=20.--Mexican Stew=
+
+1 cupful brown beans, 2 onions, 2 potatoes, 4 tomatoes, 1 oz. sugar, 1
+cupful red grape-juice, rind of 1 lemon, water.
+
+Soak beans overnight; chop vegetables in chunks; boil all ingredients
+together 1 hour.
+
+
+=21.--Vegetable Pie=
+
+5 ozs. tapioca, 4 potatoes, 3 small onions, paste, (see Recipe No. 59),
+tomato puree to flavor.
+
+Soak tapioca. Partly cook potatoes and onions, which then slice. Place
+potatoes, onions, and tapioca in layers in pie-dish; mix puree with a
+little hot water, which pour into dish; cover with paste and bake.
+
+
+=22.--Rice Rissoles=
+
+6 ozs. unpolished rice, 1 chopped onion, 1 dessertspoonful tomato puree,
+breadcrumbs.
+
+Boil rice and onion until soft; add puree and sufficient breadcrumbs to
+make stiff; mould into rissoles; fry in 'Nutter,' and serve with parsley
+sauce, (Recipe No. 38).
+
+
+=23.--Scotch Stew=
+
+3 ozs. pot-barley, 2 ozs. rolled oats, 1 carrot, 1 turnip, 2 potatoes, 1
+onion, 4 tomatoes, water.
+
+Wash, peel, and chop vegetables in chunks. Stew all ingredients together
+for 2 hours. Dress with squares of toasted bread.
+
+
+=24.--Plain Roasted Rice=
+
+Steam some unpolished rice until soft; then distribute thinly on flat
+tin and brown in hot oven.
+
+
+=25.--Nut Roast No. 1=
+
+1 lb. pine kernels (flaked), 4 tablespoonfuls pure olive oil, 2
+breakfastcupfuls breadcrumbs, 1/2 lb. tomatoes (peeled and mashed).
+
+Mix ingredients together, place in pie-dish, sprinkle with breadcrumbs,
+and bake until well browned.
+
+
+=26.--Nut Roast No. 2=
+
+1 lb. pine kernels (flaked), 1 cooked onion (chopped), 1/2 cupful
+chopped parsley, 8 ozs. cooked potatoes (mashed).
+
+Mix ingredients together, place in pie-dish and cover with layer of
+boiled rice. Cook until well browned.
+
+
+=27.--Maize Roast=
+
+8 ozs. corn meal, 1 large Spanish onion (chopped), 2 tablespoonfuls
+nut-milk, 1 dessertspoonful gravy essence.
+
+Cook onion; dissolve nut-milk thoroughly in about 1/2 pint water.
+
+Boil onion, nut-milk, and essence together two minutes, then mix all
+ingredients together, adding sufficient water to make into very soft
+batter; bake 40 minutes.
+
+
+=28.--Plain Savory Rice=
+
+4 ozs. unpolished rice, 1 lb. tin tomatoes.
+
+Boil together until rice is cooked. If double boiler be used no water
+need be added, and thus the rice will be dry and not pultaceous.
+
+
+=29.--Potato Balls=
+
+4 medium sized potatoes, 1 large onion (chopped), 1 dessertspoonful pure
+olive oil, breadcrumbs.
+
+Cook onion and potatoes, then mash. Mix ingredients, using a few
+breadcrumbs and making it into a very soft paste. Roll into balls and
+fry in 'Nutter,' or nut butter.
+
+
+=30.--Bean Balls=
+
+4 ozs. brown haricot flour, 1 onion (chopped), 1 dessertspoonful pure
+olive oil, 1 tablespoonful tomato puree, breadcrumbs.
+
+Cook onion; mix flour into paste with puree and oil; add onion and few
+breadcrumbs making into soft paste. Fry in 'Nutter.'
+
+
+=31.--Lentil and Pea Balls=
+
+These are made in the same way as Recipe No. 30, substituting lentil-or
+pea-flour for bean-flour.
+
+
+=31.--Lentil Patties=
+
+4 ozs. lentils, 1 small onion (chopped), 1 oz. 'Nutter,' or nut butter,
+1 teaspoonful gravy essence, paste (see Recipe No. 59).
+
+Cook ingredients for filling all together until lentils are quite soft.
+Line patty pans with paste; fill, cover with paste and bake in sharp
+oven.
+
+
+=Barley, Bean, Corn, Rice, and Wheat Patties=
+
+These are prepared in the same way as in Recipe No. 31, substituting
+one of the above cereals or beans for lentils.
+
+
+=32.--Lentil Paste=
+
+8 ozs. red lentils, 1 onion (chopped), 4 tablespoonfuls pure olive oil,
+breadcrumbs.
+
+Boil lentils and onions until quite soft; add oil and sufficient
+breadcrumbs to make into paste; place in jars; when cool cover with
+melted nut butter; serve when set.
+
+
+=33.--Bean Paste=
+
+8 ozs. small brown haricots, 2 tablespoonfuls tomato puree, 1
+teaspoonful 'Vegeton,' 2 ozs. 'Nutter' or nut butter, 1 cup breadcrumbs.
+
+Soak beans over night; flake in Dana Food Flaker; place back in fresh
+water and add other ingredients; cook one hour; add breadcrumbs, making
+into paste; place in jars, when cool cover with nut butter; serve when
+set.
+
+
+=34.--Spinach on Toast=
+
+Cook 1 lb. spinach in its own juice in double boiler. Toast and butter
+large round of bread. Spread spinach on toast and serve. Other
+vegetables may be served in the same manner.
+
+
+
+
+GRAVIES AND SAUCES
+
+
+=35.--Clear Gravy=
+
+1 teaspoonful 'Marmite,' 'Carnos,' 'Vegeton,' or 'Pitman's Vigar Gravy
+Essence,' dissolved in 1/2 pint hot water.
+
+
+=36.--Tomato Gravy=
+
+1 teaspoonful gravy essence, 1 small tablespoonful tomato puree, 1/2
+pint water. Thicken with flour if desired.
+
+
+=37.--Spinach Gravy=
+
+1 lb. spinach, 1 dessertspoonful nut-milk, 1/2 pint water.
+
+Boil spinach in its own juices in double boiler; strain all liquid from
+spinach and add it to the nut-milk which has been dissolved in the
+water.
+
+
+=38.--Parsley Sauce=
+
+1 oz. chopped parsley, 1 tablespoonful olive oil, a little flour to
+thicken, 1/2 pint water.
+
+
+=39.--Pea, Bean, and Lentil Sauces=
+
+1 teaspoonful pea-, or bean-, or lentil-flour; 1/2 teaspoonful gravy
+essence, 1/2 pint water.
+
+Mix flour into paste with water, dissolve essence, and bring to a boil.
+
+
+
+
+PUDDINGS, ETC.
+
+
+=40.--Fig Pudding=
+
+1 lb. whole-meal flour, 6 ozs. sugar, 6 ozs. 'Nutter,' or nut butter,
+1/2 chopped figs, 1 teaspoonful baking powder, water.
+
+Melt 'Nutter,' mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=31.--Date Pudding=
+
+1 lb. breadcrumbs, 6 ozs. sugar, 6 ozs. 'Nutter,' 1/2 lb. stoned and
+chopped dates, 1 teaspoonful baking powder, water.
+
+Melt 'Nutter'; mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=Prune, Ginger, and Cherry Puddings=
+
+These are prepared the same way as in Recipe No. 40, or No. 41,
+substituting prunes or preserved ginger, or cherries for figs or dates.
+
+
+=42.--Rich Fruit Pudding=
+
+1 lb. whole-meal flour, 6 ozs. almond cream, 6 ozs. sugar, 3 ozs.
+preserved cherries, 3 ozs. stoned raisins, 3 ozs. chopped citron, 1
+teaspoonful baking powder, water.
+
+Mix ingredients together with water into stiff batter; place in greased
+pudding basin and steam 2 hours.
+
+
+=43.--Fruit-nut Pudding No. 1=
+
+1/2 lb. white flour, 1/4 lb. whole meal flour, 1/4 lb. mixed grated
+nuts, 6 ozs. 'Nutter' or nut butter, 6 ozs. sugar, 6 ozs. sultanas, 2
+ozs. mixed peel (chopped), 1 teaspoonful baking powder, water.
+
+Melt nut-fat, mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=44.--Fruit-nut Pudding No. 2=
+
+1/2 lb. white flour, 1/4 lb. ground rice, 1/4 lb. corn meal, 4 ozs.
+chopped dates or figs, 4 ozs. chopped almonds, 6 ozs. almond nut-butter,
+6 ozs. sugar, 1 teaspoonful baking powder, water.
+
+Melt butter, mix ingredients together with water into stiff batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=45.--Maize Pudding No. 1=
+
+1/2 lb. maize meal, 3 ozs. white flour, 3 ozs. 'Nutter,' 3 ozs. sugar,
+1/2 tin pineapple chunks, 1 teaspoonful baking powder.
+
+Melt fat, cut chunks into quarters; mix ingredients with very little
+water into batter; place in greased pudding basin and steam 2 hours.
+
+
+=46.--Maize Pudding No. 2=
+
+6 ozs. corn meal, 3 ozs. white flour, 2 ozs. 'Nutter,' 2 ozs. sugar, 3
+tablespoonfuls marmalade, 1 teaspoonful baking powder, water.
+
+Melt 'Nutter,' mix ingredients together with little water into batter;
+place in greased pudding basin and steam 2 hours.
+
+
+=47.--Cocoanut Pudding=
+
+6 ozs. whole wheat flour, 2 ozs. cocoanut meat, 2 ozs. 'Nutter,' 2 ozs.
+sugar, 1 small teaspoonful baking powder, water.
+
+Melt fat, mix ingredients together with water into batter; place in
+greased pudding basin and steam 2 hours.
+
+
+=48.--Tapioca Apple=
+
+1 cup tapioca, 6 large apples, sugar to taste, water.
+
+Soak tapioca, peel and slice apples; mix ingredients together, place in
+pie-dish with sufficient water to cover and bake.
+
+
+=49.--Oatmeal Moulds=
+
+4 ozs. rolled oats, 2 ozs. sugar, 4 ozs. sultanas, water.
+
+Cook oatmeal thoroughly in double boiler, then mix ingredients together;
+place in small cups, when cold turn out and serve with apple sauce, or
+stewed prunes.
+
+
+=50.--Carrot Pudding=
+
+4 ozs. breadcrumbs, 4 ozs. 'Nutter,' 4 ozs. flour, 4 ozs. mashed
+carrots, 4 ozs. mashed potatoes, 6 ozs. chopped raisins, 2 ozs. brown
+sugar, 1 dessertspoonful treacle, 1 teaspoonful baking powder.
+
+Mix ingredients well, place in greased pudding basin and steam 2 hours.
+
+
+=51.--Sultana Pudding=
+
+1/2 lb. whole meal flour, 1 breakfastcupful breadcrumbs, 4 ozs. ground
+pine kernels, pignolias or almonds, 1/2 lb. sultanas, 4 ozs. sugar,
+water.
+
+Mix ingredients together into a stiff batter; place in greased basin and
+steam 2 hours.
+
+
+=52.--Semolina Pudding=
+
+4 ozs. semolina, 1 oz. corn flour, 3 ozs. sugar, rind of one lemon,
+1-1/2 pints water.
+
+Mix corn flour into paste in little water; place ingredients in double
+boiler and cook for 1 hour, place in pie-dish and brown in sharp oven.
+
+
+=53.--Rice Mould=
+
+4 ozs. ground rice, 1 oz. sugar, 1/2 pint grape-juice.
+
+Cook ingredients in double boiler, place in mould. When cold turn out
+and serve with stewed fruit.
+
+
+=54.--Maize Mould=
+
+6 ozs. corn meal, 2 ozs. sugar, 1/2 pint grape-juice, 1-1/2 pints water.
+
+Cook ingredients in double boiler for 1 hour; place in mould. When cold
+turn out and serve with stewed fruit.
+
+
+=55.--Lemon Sago=
+
+4 ozs. sago, 7 ozs. golden syrup, juice and rind of two lemons, 1-1/2
+pints water.
+
+Boil sago in water until cooked, then mix in other ingredients. Place in
+mould, turn out when cold.
+
+
+=56.--Lemon Pudding=
+
+4 ozs. breadcrumbs, 1 oz. corn flour, 2 ozs. sugar, rind one lemon, 1
+pint water.
+
+Mix corn flour into paste in little water; mix ingredients together,
+place in pie-dish, bake in moderate oven.
+
+
+=57.--Prune Mould=
+
+1 lb. prunes, 4 ozs. sugar, juice 1 lemon, 1/4 oz. agar-agar, 1 quart
+water.
+
+Soak prunes for 12 hours in water, and then remove stones. Dissolve the
+agar-agar in the water, gently warming. Boil all ingredients together
+for 30 minutes, place in mould, when cold turn out and decorate with
+blanched almonds.
+
+
+=58.--Lemon Jelly=
+
+1/4 oz. agar-agar, 3 ozs. sugar, juice 3 lemons, 1 quart water.
+
+Soak agar-agar in the water for 30 minutes; add fruit-juice and sugar,
+and heat gently until agar-agar is completely dissolved, pour into
+moulds, turn out when cold.
+
+This jelly can be flavoured with various fruit juices, (fresh and
+canned). When the fruit itself is incorporated, it should be cut up into
+small pieces and stirred in when the jelly commences to thicken. The
+more fruit juice added, the less water must be used. Such fruits as
+fresh strawberries, oranges, raspberries, and canned pine-apples,
+peaches, apricots, etc., may be used this way.
+
+
+=59.--Pastry=
+
+1 lb. flour, 1/2 lb. nut-butter or nut fat, 2 teaspoonfuls baking
+powder, water.
+
+Mix with water into stiff paste. This is suitable for tarts, patties,
+pie-covers, etc.
+
+
+
+
+CAKES
+
+
+=60.--Wheatmeal Fruit Cake=
+
+6 ozs. entire wheat flour, 3 ozs. nut-butter, 3 ozs. sugar, 3 ozs.
+almond meal, 10 ozs. sultanas, 2 ozs. lemon peel, 2 teaspoonsful baking
+powder.
+
+Rub butter into flour, mix all ingredients together with water into
+stiff batter; bake in cake tins lined with buttered paper.
+
+
+=61.--Rice Fruit Cake=
+
+8 ozs. ground rice, 4 ozs. white flour, 4 ozs. 'Nutter,' 3 ozs. sugar, 6
+ozs. stoned, chopped raisins, 1 large teaspoonful baking powder, water.
+
+Rub 'Nutter' into flour, mix all ingredients together with water into
+stiff batter; bake in cake tins lined with buttered paper.
+
+
+=62.--Maize Fruit Cake=
+
+8 ozs. corn meal, 6 ozs. white flour, 4 ozs. sugar, 4 ozs. nut-butter, 8
+ozs. preserved cherries, 2 ozs. lemon peel, 2 teaspoonfuls baking
+powder, water.
+
+Rub butter into flour, mix all ingredients together with water into
+stiff batter; bake in cake tins lined with buttered paper.
+
+
+=63.--Apple Cake=
+
+1 lb. apples, 1/4 lb. white flour, 1/2 lb. corn meal, 4 ozs. 'Nutter,' 4
+ozs. sugar, 2 small teaspoonfuls baking powder, water.
+
+Cook apples to a sauce and strain well through colander, rejecting
+lumps. Melt fat and mix all ingredients together with water into stiff
+batter; bake in cake tins lined with buttered paper.
+
+
+=64.--Corn Cake (plain)=
+
+1/2 lb. maize meal, 3 ozs. 'Nutter,' 3 ozs. sugar, 1 teaspoonful baking
+powder.
+
+Melt fat, mix all ingredients together into batter; bake in cake tins
+lined with buttered paper.
+
+
+=65.--Nut Cake=
+
+12 ozs. white flour, 4 ozs. ground rice, 4 ozs. 'Nutter,' or nut butter,
+5 ozs. sugar, 6 ozs. mixed grated nuts, 2 teaspoonfuls baking powder.
+
+Melt fat, mix ingredients together into batter, and place in cake tins
+lined with buttered paper.
+
+
+=66.--Mixed Fruit Salads=
+
+2 sliced bananas, 1 tin pineapple chunks, 2 sliced apples, 2 sliced
+oranges, 1/2 lb. grapes, 1/4 lb. raisins, 1/4 lb. shelled walnuts, 1/2
+pint grape-juice.
+
+
+=67.--Fruit Nut Salad=
+
+1 lb. picked strawberries, 1/4 lb. mixed shelled nuts, 1/2 pint
+grape-juice. Sprinkle over with 'Granose' or 'Toasted Corn Flakes' just
+before serving.
+
+
+=68.--Winter Salad=
+
+2 peeled, sliced tomatoes, 2 peeled, sliced apples, 1 small sliced
+beetroot, 1 small sliced onion, olive oil whisked up with lemon juice
+for a dressing.
+
+
+=69.--Vegetable Salad=
+
+1 sliced beetroot, 1 sliced potato (cooked), 1 sliced onion, 1 sliced
+heart of cabbage, olive oil dressing; arrange on a bed of water-cress.
+
+
+
+
+BISCUITS
+
+The following biscuits are made thus:--Melt the 'Nutter,' mix all
+ingredients with sufficient water to make into stiff paste; roll out and
+cut into shapes. Bake in moderate oven.
+
+These biscuits when cooked average 20 grains protein per ounce.
+
+
+=70.--Plain Wheat Biscuits=
+
+1/2 lb. entire wheat flour, 4 ozs. sugar, 4 ozs. 'Nutter,' little
+chopped peel.
+
+
+=71.--Plain Rice Biscuits=
+
+3-4 lb. ground rice, 4 ozs. sugar, 3 ozs. 'Nutter,' vanilla essence.
+
+
+=72.--Plain Maize Biscuits=
+
+1/2 lb. maize meal, 4 ozs. sugar, 3 ozs. 'Nutter.'
+
+(If made into soft batter these can be dropped like rock cakes).
+
+
+=73.--Banana Biscuits=
+
+1/2 lb. banana meal, 4 ozs. sugar, 4 ozs. 'Nutter.'
+
+
+=74.--Cocoanut Biscuits=
+
+1/2 lb. white flour, 3 ozs. sugar, 2 ozs. 'Nutter,' 4 ozs. cocoanut
+meal.
+
+
+=75.--Sultana Biscuits=
+
+3-4 lb. white flour, 4 ozs. sugar, 4 ozs. 'Nutter,' 6 ozs. minced
+sultanas and peel 2 ozs. almond meal.
+
+
+=78.--Fig Biscuits=
+
+1/2 lb. entire wheat flour, 3 ozs. sugar, 4 ozs. 'Nutter,' 3 ozs. minced
+figs.
+
+(If made into soft batter these can be dropped like rock cakes).
+
+
+=Date, Prune, Raisin, and Ginger Biscuits=
+
+These are prepared in the same way as Recipe No. 76, using one of these
+fruits in place of figs. (Use dry preserved ginger).
+
+
+=77.--Brazil-nut Biscuits=
+
+8 ozs. white flour, 2 ozs. ground rice, 3 ozs. sugar, 4 ozs. grated
+brazil kernels.
+
+(If made into a soft batter these can be dropped like rock cakes).
+
+
+=78.--Fruit-nut Biscuits=
+
+3/4 lb. white flour, 4 ozs. ground rice, 4 ozs. sugar, 5 ozs. 'Nutter,'
+6 ozs. mixed grated nuts, 6 ozs. mixed minced fruits, sultanas, peel,
+raisins.
+
+
+=79.--Rye Biscuits=
+
+1 lb. rye flour, 8 ozs. sugar, 8 ozs. nut butter, 8 ozs. sultanas.
+
+
+=80.--Xerxes Biscuits=
+
+3/4 lb. whole wheat flour, 2 ozs. sugar, 1/2 breakfastcupful olive oil.
+
+
+
+
+BREADS (unleavened)
+
+
+These are prepared as follows: Mix ingredients with water into stiff
+dough; knead well, mould, place in bread tins, and bake in slack oven
+for from 1-1/2 to 2-1/2 hours (or weigh off dough into 1/2 lb. pieces,
+mould into flat loaves, place on flat tin, cut across diagonally with
+sharp knife and bake about 1-1/2 hours).
+
+
+=81.--Apple Bread=
+
+2 lbs. entire wheat meal doughed with 1 lb. apples, cooked in water to a
+pulp.
+
+
+=82.--Rye Bread=
+
+2 lbs. rye flour, 3/4 lb. ground rice.
+
+
+=83.--Plain Wheat Bread=
+
+2 lbs. finely ground whole wheat flour.
+
+
+=84.--Corn Wheat Bread=
+
+1 lb. whole wheat flour, 1 lb. cornmeal.
+
+
+=85.--Rice Wheat Bread=
+
+1 lb. ground rice, 1 lb. whole wheat flour, 1 lb. white flour.
+
+
+=86.--Date Bread=
+
+2 lbs. whole wheat flour, 3/4 lb. chopped dates.
+
+
+=87.--Ginger Bread=
+
+3/4 lb. whole wheat flour, 3/4 lb. white flour, 1/4 lb. chopped
+preserved ginger, a little cane sugar.
+
+
+=88.--Cocoanut Bread=
+
+1 lb. whole wheat flour, 1 lb. white flour, 1/2 lb. cocoanut meal, some
+cane sugar.
+
+
+=89.--Fig Bread=
+
+1-1/2 lbs. whole wheat flour, 1/2 lb. white flour, 1/2 lb. chopped figs.
+
+
+=90.--Sultana Bread=
+
+1/2 lb. ground rice, 1/2 lb. maize meal, 1/2 lb. white flour, 1/2 lb.
+sultanas.
+
+
+=91.--Fancy Rye Bread=
+
+1-1/2 lbs. rye flour, 1/2 lb. currants and chopped peel, a little cane
+sugar.
+
+
+
+
+PORRIDGES
+
+
+=92.=--Maize, Meal, Rolled Oats, Ground Rice, etc., thoroughly cooked make
+excellent porridge. Serve with sugar and unfermented fruit-juice.
+
+
+
+
+FRUIT CAKES
+
+
+The following uncooked fruit foods are prepared thus: Mix all
+ingredients well together; roll out to 1/4 inch, or 1/2 inch, thick; cut
+out with biscuit cutter and dust with ground rice.
+
+
+=93.--Date Cakes=
+
+1-1/2 lbs. stoned dates minced, 1/2 lb. mixed grated nuts.
+
+
+=94.--Fig Cakes=
+
+1-1/2 lbs. figs minced, 1/2 lb. ground almonds.
+
+
+=95.--Raisin-Nut Cakes=
+
+1/2 lb. stoned raisins minced, 6 ozs. mixed grated nuts.
+
+
+=96.--Ginger-Nut Cakes=
+
+1/2 lb. preserved ginger (minced), 1/2 lb. mixed grated nuts. 4 ozs.
+'Grape Nuts.'
+
+
+=97.--Prune-Nut Cakes=
+
+1/2 lb. stoned prunes (minced), 1/2 lb. grated walnuts.
+
+
+=98.--Banana-Date Cakes=
+
+8 ozs. figs (minced); 4 bananas; sufficient 'Wheat or Corn Flakes' to
+make into stiff paste.
+
+
+=100.--Cherry-Nut Cakes=
+
+8 ozs. preserved cherries (minced); 1/2 lb. mixed grated nuts;
+sufficient 'Wheat or Corn Flakes' to make into stiff paste.
+
+
+       *       *       *       *       *
+
+
+The Health Culture Co.
+
+
+For more than a dozen years the business of the Health-Culture Co. was
+conducted in New York City, moving from place to place as increased room
+was needed or a new location seemed to be more desirable.
+
+In 1907 the business was removed to Passaic, N. J., where it is
+pleasantly and permanently located in a building belonging to the
+proprietor of the company.
+
+There has never been as much interest in the promotion and preservation
+of personal health as exists to-day. Men and women everywhere are
+seeking information as to the best means of increasing health and
+strength with physical and mental vigor.
+
+HEALTH-CULTURE, a monthly publication devoted to Practical Hygiene and
+Bodily Culture, is unquestionably the best publication of its kind ever
+issued. It has a large circulation and exerts a wide influence,
+numbering among its contributors the best and foremost writers on the
+subject.
+
+THE BOOKS issued and for sale by this Company are practical and include
+the very best works published relating to Health and Hygiene.
+
+THE HEALTH APPLIANCES, manufactured and for sale, include Dr. Forest's
+Massage Rollers and Developers, Dr. Wright's Colon Syringes, the Wilhide
+Exhaler, etc. and we are prepared to furnish anything in this line,
+Water-Stills, Exercisers, etc.
+
+CIRCULARS and price lists giving full particulars will be sent on
+application.
+
+INQUIRIES as to what books to read or what appliances to procure for any
+special conditions cheerfully and fully answered. If you have any doubts
+state your case and we will tell you what will best meet it. If you want
+books of any kind we can supply them at publisher's prices.
+
+
+
+
+DR. FOREST'S Massage Rollers
+
+
+Dr. Forest is the inventor and originator of MASSAGE ROLLERS, and these
+are the original and only genuine MASSAGE ROLLERS made. The making of
+others that are infringements on our patents have been stopped or they
+are inferior and practically worthless. In these each wheel turns
+separately, and around the centre of each is a band or buffer of elastic
+rubber.
+
+The rollers are made for various purposes, each in a style and size best
+adapted for its use, and will be sent prepaid on receipt of price.
+
+=No. 1. Six Wheels, Body Roller, $2.=
+
+The best size for use over the body, and especially for indigestion,
+constipation, rheumatism, etc. Can also be used for reduction.
+
+=No. 2, Four Wheels, Body Roller, $1.50.=
+
+Smaller and lighter than No. 1; for small women it is the best in size,
+for use over the stomach and bowels, the limbs, and for cold feet.
+
+=No. 3, Three Wheels, Scalp Roller, $1.50.=
+
+Made in fine woods and for use over the scalp, for the preservation of
+the hair. Can be used also over the neck to fill it out and for the
+throat.
+
+=No. 4, Five Wheels, Bust Developer, $2.50.=
+
+The best developer made. By following the plain physiological directions
+given, most satisfactory results can be obtained.
+
+=No. 5, Twelve Wheels, Abdominal Roller, $4.=
+
+For the use of men to reduce the size of the abdomen, and over the back.
+The handles give a chance for a good, firm, steady, pressure.
+
+=No. 6, Three Small Wheels, Facial Roller, $2.50.=
+
+Made in ebony and ivory, for use over the face and neck, for preventing
+and removing wrinkles, and restoring its contour and form.
+
+=No. 7, Three Wheels, Facial Massage Roller, $1.50.=
+
+Like No. 6, made in white maple. In other respects the same.
+
+=No. 8, Eight Wheels, Abdominal Roller, $3.50.=
+
+This is the same as No. 5, except with the less number of wheels. Is
+made for the use of women, for reducing hip and abdominal measure.
+
+With each roller is sent Dr. Forest's Manual of Massotherapy; containing
+100 pages, giving full directions for use. Price separately 25c.
+
+
+
+
+THE ATTAINMENT OF EFFICIENCY
+
+Rational Methods of Developing Health and Personal Power
+
+By W. R. C. Latson M. D., Author of "Common Disorders," "The Enlightened
+Life," Etc.
+
+
+This work by Dr. Latson indicates the avenues that lead to efficient and
+successful living, and should be read by every man and woman who would
+reach their best and attain to their highest ambitions in business,
+professional, domestic or social life. Something of the scope of this
+will be seen from the following
+
+
+TABLE OF CONTENTS.
+
+     =How to Live the Efficient Life.=--Man a Production of
+     Law--Determining Factors in Health and Power--The Most Wholesome
+     Diet--Practical Exercises for Efficiency--Influence of Thought
+     Habits.
+
+     =Mental Habits and Health.=--All is Mind--Seen in Animals--Formative
+     Desire in the Jungle--Mind the Great Creator--Mind the One Cause of
+     Disease--Faulty Mental Habits.
+
+     =The Conquest of Worry.=--Effects Upon Digestion--Anarchy of the
+     Mind--A Curable Disorder.
+
+     =Secret of Mental Supremacy.=--Practical Methods--The Key
+     Note--Mental Power a Habit.
+
+     =The Nobler Conquest.=--Life a Struggle--Who Are the Survivors?--The
+     Art of Conquest--The Struggle with the World--Effects of
+     Opposition.
+
+     =Firmness One Secret of Power.=--Without Firmness no Real Power--How
+     it Grows with Exercise--Gaining the Habit of Firmness.
+
+     =Self-Effacement and Personal Power.=--Growing Older in Wisdom--The
+     Fallacy of Identity--Self-Preservation the First Law.
+
+     =The Power of Calmness.=--The Nervous System--Effects of Control.
+
+     =How to Be an Efficient Worker.=--How to Work--Making Drudgery a Work
+     of Art.
+
+     =The Attainment of Personal Power.=--An Achievement--Know
+     Yourself--Learning from Others.
+
+     =The Secret of Personal Magnetism.=--What is Personal
+     Magnetism?--Effects of the Lack of It--How to Gain It.
+
+     =The Prime Secret of Health.=--What is Essential?--What to Do--How to
+     Do It.
+
+     =How to Increase Vitality.=--The Mark of the Master--What Is
+     Vitality?--Possibility of Increase--Spending Vitality.
+
+     =The Attainment of Physical Endurance.=--Essential to Success--The
+     Secret of Endurance--Working Easily--Economizing
+     Strength--Exercises for Promoting Endurance.
+
+     =The Attainment of Success.=--The Secret of Success--What to Do to
+     Acquire It.
+
+     =The Way to Happiness.=--A Royal Road to Happiness--The Secret of
+     Happiness.
+
+     =How to Live Long in the Land.=--Characteristics--Essentials--Bodily
+     Peculiarities.
+
+     =The Gospel of Rest.=--All Need It--Few get It--The Secret of
+     Rest--Its Effects.
+
+     =Sleeping as a Fine Art.=--Causes of Sleeplessness--The Mind. How to
+     Control It.
+
+     =Common Sense Feeding.=--What is Proper Feeding?--Many
+     Theories--Mental Conditions--The Kind of Food.
+
+     =Grace and How to Get It.=--What is Grace--Hindrances to
+     Grace--Exercises for Grace.
+
+     =Style and How to Have It.=--The Secret of Style--Carriage of the
+     Body--Exercises for Stylishness.
+
+     =How to Have a Fine Complexion.=--What Effects the Complexion?--The
+     Secret of a Good Complexion--Effects of Food.
+
+     =The Secret of a Beautiful Voice.=--What the Voice Is--Easily
+     Acquired.
+
+     =How to Cure Yourself When Sick.=--It is Easy--What is
+     Disease?--Nature's Efforts--Best Remedies.
+
+One of the most practical and helpful works published on personal
+improvement and the acquiring of physical and mental vigor; a key to
+efficient manhood and womanhood and a long, happy and helpful life. All
+who are striving for success should read it.
+
+Artistically bound in Ornithoid covers. Price 50c. An extra edition is
+issued on heavy paper, bound in fine cloth. Price $1.00.
+
+
+
+
+WOMANLY BEAUTY
+
+_In Form and Features._
+
+Containing specially written chapters from well-known authorities on the
+cultivation of personal beauty in women, as based upon Health-Culture;
+fully illustrated. Edited by Albert Turner. Bound in extra cloth, price;
+$1.00.
+
+This is the best and most comprehensive work ever published on Beauty
+Culture, covering the entire subject by specialists in each department,
+thus giving the work a greatly increased value. It is profusely and
+beautifully illustrated; a handsome volume. Some idea of the scope of
+this may be seen from the
+
+
+TABLE OF CONTENTS.
+
+=Introduction.= By ELLA VAN POOLE.
+
+=Womanly Beauty: Its Requirements.= By Dr. JACQUES.
+
+=Why It Lasts or Fades.= By Dr. C. H. STRATZ.
+
+=Temperamental Types.= By SARAH C. TURNER.
+
+=Breathing and Beauty.= By Dr. W. R. C. LATSON.
+
+=Curative Breathing.= By MADAME DONNA MADIXXA.
+
+=Sleep; Its Effect on Beauty.= By ELLA VAN POOLE.
+
+=The Influence of Thought Upon Beauty.= By Dr. W. R. C. LATSON.
+
+=Health and Beauty.= By Dr. CHAS. H. SHEPARD.
+
+=The Home A Gymnasium.= By MRS. O. V. SESSIONS.
+
+=Facial Massage.= By ELLA VAN POOLE.
+
+=The Hair; Its Care and Culture.= By ALBERT TURNER.
+
+=Care of the Hands and Feet.= By STELLA STUART.
+
+=Exercising for Grace and Poise.= ILLUSTRATED.
+
+=A Good Form, and How to Secure It.= From HEALTH-CULTURE.
+
+=How to Have a Good Complexion.= By SUSANNA W. DODDS M. D.
+
+=Bust Development; How to Secure It.=
+
+=Exercise: Who Needs It; How to Take It.= EDWARD B. WARMAN.
+
+=Perfumes and Health.= By FELIX L. OSWALD, M. D.
+
+=The Voice as an Element of Beauty.= By Dr. LATSON.
+
+=How to be Beautiful.= By RACHEL SWAIN, M. D.
+
+=The Ugly Duckling.= A Story. By ELSIE CARMICHAEL.
+
+=Dress and Beauty.= By ELLA VAN POOLE.
+
+=Some Secrets About a Beautiful Neck.= By ELEANOR WAINWRIGHT.
+
+=Hints in Beauty Culture.= COMPILED BY THE EDITOR.
+
+It is an encyclopedia on the subject, covering every phase of the
+question in a practical way, and should be in the hands of every woman
+who would preserve her health and personal appearance and her influence.
+Agents wanted for the introduction and sale of this great work. Sent
+prepaid on receipt of price, $1.00. Address
+
+
+
+
+Publications of the Health-Culture Co.,
+45 Ascension St., Passaic, N.J.
+
+=Health-Culture.=
+
+     The largest and best illustrated monthly magazine published on the
+     preservation and restoration of health, bodily development and
+     physical culture for men, women and children. $1.00 a year; 10c. a
+     number.
+
+=The Enlightened Life.=
+
+     And How to Live It. By Dr. Latson; 365 pages, with portrait of the
+     author. Cloth, $1.00.
+
+This contains the leading editorials from Health-Culture, many of them
+revised and enlarged.
+
+=Common Disorders.=
+
+     With rational Methods of Treatment. Including Diet, Exercise,
+     Baths, Massotherapy, etc. By Latson. 340 pages, 200 illustrations.
+     $1.00.
+
+=The Attainment of Efficiency.=
+
+     Rational Methods of Developing Health and Personal Power. By Dr.
+     Latson. Paper, 50c.; cloth, $1.00.
+
+=The Food Value of Meat.=
+
+     Flesh Food Not Essential to Physical or Mental Vigor. By Dr.
+     Latson. Illustrated. Paper, 25c.
+
+=Walking for Exercise and Recreation.=
+
+     By Dr. Latson. 15c.
+
+=Dr. Latson's Health Chart.=
+
+     Presenting in an Attractive and Comprehensive Form a Complete
+     System of Physical Culture Exercises, fully Illustrated with Poses
+     From Life, with Special Directions for Securing Symmetrical
+     Development, for Building up the Thin Body, for Reducing Obesity,
+     and for the Increase of General Vitality. 18x25 inches, printed on
+     fine paper, bound with metal, with rings to hang on the wall. 50c.
+
+=Uncooked Food.=
+
+     And How to Live on Them. With Recipes for Wholesome Preparation,
+     Proper Combinations and Menus, with the Reason Uncooked Food Is
+     Best for the Promotion of Health, Strength and Vitality. By Mr. and
+     Mrs. Eugene Christian. Cloth, $1.00.
+
+=The New Internal Bath.=
+
+     An Improved Method of Flushing the Colon or Administering an Enema.
+     For the relief of Acute and Chronic Diseases. By Laura M. Wright,
+     M. D. Illustrated. 25c.
+
+=Womanly Beauty.=
+
+     Of Form and Feature. The Cultivation and Preservation of Personal
+     Beauty Based upon Health and Hygiene. By Twenty Well-known
+     Physicians and Specialists. With 80 half-tone and other
+     Illustrations. Edited by Albert Turner. 300 pages, cloth and gold.
+     Price, $1.00.
+
+In this volume the Editor has brought together the teachings of those
+who have made a study of special features of the subject, and the result
+is a work that is unique and practical, not filled with a medley of
+receipts and formulas, so often found in books on beauty.
+
+=Manhood Wrecked and Rescued.=
+
+     How Strength and Vigor Is Lost and How it may be Restored by
+     Self-Treatment. A Series of Chapters to Men on Social Purity and
+     Right Living. By Rev. W. J. Hunter, Ph. D., D. D. Cloth $1.00.
+
+It contains the following chapters: The Wreck--An Ancient Wreck--A
+Modern Wreck--A Youthful Wreck--A Wreck Escaped--The Rescue Begun--The
+Rescue Continued--The Rescue Completed.
+
+=Illustrated Hints upon Health and Strength for Busy People.=
+
+     Text and Illustrations by Adrian Peter Schimdt, Professor of Higher
+     Physical Culture. Price $1.00.
+
+The best System of Physical Culture published.
+
+=Courtship Under Contract.=
+
+     The Science of Selection. A Tale of Woman's Emancipation. By J. H.
+     L. Eager 440 pages, with portrait of the author. Price, $1.20 net.
+     By mail, $1.30.
+
+A novel with a purpose, higher than that of any other ever published,
+not excepting even "Uncle Tom's Cabin," as it aims to secure more of
+happiness in Marriage and the doing away with the divorce evil. The
+author presents, in the form of a clean, wholesome love story, some new
+ideas on the subject of Love, Courtship, Marriage and Eugenics.
+
+=Human Nature Explained.=
+
+     A new Illustrated Treatise on Human Science for the People. By
+     Prof. N. N. Riddell. Illustrated. 400 pages. Extra cloth binding,
+     $1.00.
+
+Men and women differ in character as they do in looks and temperament;
+no two are just alike. If you would know these "Signs of Character,"
+read "Human Nature Explained," and you can read men as an open book. It
+gives the most complete system of reading character ever published.
+
+=Human Nature Indexed.=
+
+     A Descriptive Chart for use of Phrenologists. By N. N. Riddle. 25c.
+
+=What Shall We Eat?=
+
+    The Food Question, from the Standpoint of Health, Strength and
+    Economy. Containing Numerous Tables Showing the Constituent Elements
+    of over Three Hundred Food Products and Their Relations, Cost and
+    Nutritious Values, Time of Digestion, etc., Indicating Best Foods
+    for all Classes and Conditions. By Alfred Andrews. Price,
+    leatherette, 50c.; cloth binding. 75c.
+
+=The New Method.=
+
+    In Health and Disease. By W. E. Forest, B.S., M.D., Fellow of N. Y.
+    Academy of Medicine. Sixteenth Edition. Revised and enlarged by
+    Albert Turner, Publisher of Health-Culture. 350 pp., clo. binding,
+    $1.
+
+It makes the way from weakness to strength so plain that only those who
+are past recovery (the very few) need to be sick, and the well who will
+follow its teachings cannot be sick, saving the need of calling a
+physician and all expenses for medicine.
+
+=Massotherapy.=
+
+    Or the Use of Massage Rollers and Muscle Beaters in Indigestion,
+    Constipation, Liver Trouble, Paralysis, Neuralgia and Other
+    Functional Diseases. By W. E. Forest, M. D. 25c.
+
+=Constipation.=
+
+    Its Causes and Proper Treatment Without the Use of Drugs. By W. E.
+    Forest, M. D. The only rational method of cure. 10c.
+
+=Hygienic Cookery.=
+
+    Or Health in the Household. By Susanna W. Dodds, M. D. $2.00.
+
+It is unquestionably the best work ever written on the healthful
+preparation of food, and should be in the hands of every housekeeper who
+wishes to prepare food healthfully and palatably.
+
+=The Diet Question.=
+
+    Giving Reasons Why--Rules of Diet. By Dr. Dodds. 25c.
+
+=The Liver and Kidneys.=
+
+    With a Chapter on Malaria. Part I. The Liver and Its Functions,
+    Diseases and Treatment. Part II. The Kidneys, Their Healthy Action
+    and How to Secure It. Part III. Malarial Fever, Rational Treatment
+    by Hygienic Methods. By Dr. Dodds. 25c.
+
+=Race Culture.=
+
+    The Improvement of the Race through Mother and Child. By Susanna W.
+    Dodds, M. D. Nearly 500 pages, $1.50.
+
+Dr. Dodds' experience as a physician, teacher and lecturer has given her
+the preparation needed for the writing of this book. It is certainly
+safe to say that every woman, especially the mothers of young children
+and prospective mothers, should read it. No other work covers so
+completely the subject of health for women and children as in "Race
+Culture."
+
+=Scientific Living.=
+
+    For Prolonging the Term of Human Life. The New Domestic Science,
+    Cooking to Simplify Living and Retaining the Life Elements in Food.
+    By Laura Nettleton Brown. $1.00.
+
+This work presents new views on the health question, especially as
+related to food. It treats of the life in food, showing that in the
+preparation of food by the usual methods the life-giving vitality is
+destroyed; that is, the organic elements become inorganic. The reason is
+clearly stated and recipes and directions for cooking, with menus for a
+balanced dietary, are given.
+
+=Cooking for Health.=
+
+    Or Plain Cookery, With Health Hints. By Rachel Swain, M. D. $1.00.
+
+This book is the outcome of progress in the kitchen, and provides for
+the preparation of food with direct reference to health. It is not an
+invalids' Cook Book, but for all who believe in eating for strength, and
+the use of the best foods at all times.
+
+=The No-Breakfast Plan and Fasting Cure.=
+
+    By Edward Hooker Dewey, M. D. Cloth, $1.00.
+
+Presents his theories in a clear, concise, practical way, together with
+specific and definite instructions for the carrying out of this method
+of living and treatment.
+
+=Experiences of the No-Breakfast Plan and Fasting Cure.=
+
+    A letter in answer to the many questions asking for special details
+    as to methods and result. By Dr. Dewey, 50c.
+
+=Chronic Alcoholism:=
+
+    Its Radical Cure. A new method of treatment for those afflicted with
+    the alcohol habit, without the use of drugs. By Dr. Dewey. 50c.
+
+=Health in the Home.=
+
+    A Practical Work on the Promotion and Preservation of Health, with
+    Illustrated Prescriptions of Swedish Gymnastic Exercises for Home
+    and Club Practice. By E. Marguerite Lindley. $1.00.
+
+Unquestionably the best and most important work ever published for the
+promotion of the health of women and children.
+
+=The Temperaments;=
+
+    Or Varieties of Physical Constitution in Man in Their Relations to
+    Mental Character and the Practical Affairs of Life, etc. By D. H.
+    Jacques, M. D. Nearly 150 Illustrations. $1.50.
+
+The only work published on this important and interesting subject. The
+author made it the special subject of study and was thoroughly familiar
+with all temperamental questions.
+
+=The Avoidable Causes of Disease;=
+
+    Insanity and Deformity, Together with Marriage and Its Violations.
+    By John Ellis, M. D. New Edition, Revised and Enlarged by the
+    Author, with the Collaboration of Dr. Sarah M. Ellis. $1.00.
+
+This book should be in every library, and if read and its teachings
+followed nearly all sickness and disease would be avoided with the
+accompanying suffering and expense--one of the most valuable works ever
+published.
+
+=Facial Diagnosis.=
+
+    Indications of Disease as shown in the Face. By Dr. Louis Kuhne.
+    Illustrated. $1.00.
+
+
+
+
+SCIENTIFIC LIVING
+
+=For Prolonging term of Human Life=
+
+The New Domestic Science, Cooking to Simplify Living and Retaining the
+Life Elements in Food.
+
+By LAURA NETTLETON BROWN.
+
+A great truth is emphasized in this book, namely, that in the ordinary
+processes of cooking the organic elements become inorganic and food
+values are destroyed. This dietetic idea is most important, and it is
+claimed by the author that when generally known and made practical it
+will restore the racial vigor as nothing else can, free woman from the
+slavery of the cook stove and become a large factor in the solution of
+the servant problem.
+
+The author does more than inform; she arouses and inspires; she also
+enters into the practical demonstration of the new way; food tables,
+recipes and menus are numerous and enlightening and will prove
+exceedingly helpful not only to busy housekeepers, but also to all
+persons who desire to get the greatest benefit and fullest enjoyment
+from the daily meals.
+
+She refrains from urging the exclusive use of uncooked foods, but shows
+what kind of cooking can be made useful. A most interesting and
+practical feature of this work is the clear and discriminating
+instructions given for the application of heat in preparing food. From
+the author's point of view it becomes evident that the present mode of
+preparing food is not only unnecessarily laborious, but that it involves
+great waste of the raw material and puts a severe tax upon the digestive
+organs of the consumer.
+
+The best thing about the new way to many minds, however, will be that it
+greatly enhances the appetizing qualities of the viands. It treats of
+the chemistry of food in a way that is easily understood and made
+practical. The concluding chapter of the book deals with "Associate
+Influences," and gives sound advice upon other factors than diet.
+
+The volume is thoroughly sensible and enlightening; original without
+being cranky; radical without being faddish;
+withal, practical plain and entirely helpful. No one who is interested
+in the all-important question of scientific living can afford to be
+without this book. It will be found of interest to teachers and students
+of domestic economy. It is very carefully and thoroughly indexed, adding
+to its usefulness.
+
+Printed on fine paper. Handsomely bound in extra cloth. $1.00 by mail on
+receipt of price. If not entirely satisfactory, money will be returned.
+Address
+
+
+
+
+The New Internal Bath
+
+
+The benefits and great importance of properly flushing the colon is now
+fully recognized and it has led to a large and increasing demand for
+syringes used for this purpose. The appliances in general use have one
+very serious fault, the water is discharged into the lower part of the
+rectum, which is distended, and thus produces an irritation which often
+proves injurious, causing and aggravating piles and other rectal
+troubles. It in frequently a cause of constipation and creates a
+necessity for continuing the use of enemas indefinitely.
+
+Dr. Wright's New Colon Syringe
+
+Consists of a strong, well made, four quart rubber bag or reservoir with
+two long SOFT RUBBER FLEXIBLE TUBES, by the use of which the water is
+easily carried past the rectum and into the sigmoid flexure, and by the
+use of the longest tube may be carried up to the transverse colon. The
+water is then discharged where it needed and the cleansing is made much
+more perfect than it can be in any other way. The tubing and the outlets
+are extra large, securing a rapid discharge of the water, which reduces
+the time required to less than one-half that usually taken, which is a
+very great advantage over other syringes. This new syringe will prove a
+most important help in the taking of "Internal Baths" in the "New
+Method" treatment as recommended by Dr. Forest and others, and will
+prove curative in many cases when all others fail.
+
+Dr. Wright's manual on the taking of the "Internal Bath," containing
+full directions for its use in Constipation, Diarrhoea, Dyspepsia,
+Biliousness, Sick Headache, Kidney Troubles, Convulsions, Jaundice,
+Rheumatism, Colds, Influenza, La Grippe, Diseases of Women, Worms and
+Constipation in Children and other diseases, price 25c., is given free
+with each syringe.
+
+Carefully packed in a fine polished wooden case, will be sent prepaid to
+any address on receipt of price, $5.00, with a copy of Dr. Forest's
+great work, "The New Method," the very best work on Health and Disease
+published. (Price, $1.00), both for $5.50.
+
+An Infants' Flexible Rubber Tube will be sent for 75c. extra; New
+improved Vaginal Irrigator, $1.00; two Hard Rubber Rectal Tubes if
+desired, 25c extra. Agents wanted to introduce and sell this.
+
+
+
+
+Health Culture Appliances
+
+
+=DR. WRIGHT'S COLON SYRINGE=, for taking the New Internal Bath.
+
+This consists of a one-gallon reservoir, one each, long and short
+flexible rubber colon tube, one box of antiseptic powder, and Dr.
+Wright's Manual of the New Internal Bath, all packed in a polished
+wooden case. Price, prepaid, $5.00.
+
+=THE PRIMO LADIES' SYRINGE=. Price, $2.00. The only properly constructed
+Vaginal Syringe made.
+
+Every woman should have a good syringe for use in emergencies and for
+purposes of cleanliness, which is essential to health, comfort and
+pleasure.
+
+All women, married or single, should have a Primo. With each is sent
+full directions for use in all emergencies.
+
+=DR. FOREST'S MASSAGE ROLLERS.=
+
+These rollers are coming into general use wherever massage is needed and
+are a cure for many of the functional disorders as Dyspepsia,
+Constipation, Biliousness, Neuralgia, Rheumatism, Sleeplessness,
+Obesity, and wherever there is a lack of a good circulation of the
+blood; and the developers and facial rollers are used successfully for
+building up the form and the prevention of wrinkles and age in the face.
+The rollers consist of wheels about 1-1/2 inches in diameter: around the
+centre is a band or buffer of elastic rubber.
+
+=No. 1, Body Roller, 6 Wheels, $2.=--The best size for use over body, and
+especially for indigestion, constipation, rheumatism, etc.
+
+=No. 2, Body Roller, 4 Wheels, $1.50.=--Smaller and lighter than No. 1,
+for small women it is best in size for use over the stomach and bowels,
+the limbs and for cold feet.
+
+=No. 3, Scalp Roller, $1.50.=--Made in fine woods, and for use over the
+scalp, for the preservation of the hair.
+
+=No. 4, Bust Developer, $2.50.=--The best developer made. By following the
+plain, physiological directions given, most satisfactory results can be
+obtained.
+
+=No. 5, Abdominal Roller, 12 Wheels, $4.=--For the use of men to reduce
+the size of the abdomen and over the back.
+
+=No. 6, Facial Roller, $2.50.=--Made in ebony; very fine for use over the
+face and neck, for preventing and removing wrinkles and restoring its
+contour and form.
+
+=No. 7, Facial Roller, $1.50.=--Like No. 6. Made in white maple. In other
+respects the same.
+
+=No. 8, Abdominal Boiler, 8 Wheels, $3.50.=--This is the same as No. 5,
+except with the less number of wheels. Is made for the use of women, for
+reducing hip and abdominal measure.
+
+=No. 1 Massage Vibrator, 24 Balls, price $2.00.
+
+No. 2 Massage Vibrator, 12 Balls, price $1.25.=
+
+Dr. Forest's Manual of Massotherapy, containing nearly 100 pages, giving
+full directions for use, sent with each of the above.
+
+=TURKISH BATH CABINETS.=
+
+No. 1, a Double Walled Cabinet, the best made, with new and improved
+heater and manual giving full instructions for using the Cabinet for the
+Cure of Colds, Catarrh, Rheumatism, LaGrippe, Neuralgia, Kidney Trouble,
+Lumbago, Malaria, and many other disorders. Price $12.50.
+
+No. 2 Cabinet Single Walled, with heater and instructions as above.
+Price $7.50.
+
+=DR. FOREST'S HEALTH CULTURE VASELINE SPRAY= and Bottle of Catarrh Remedy.
+Price, $2.00.
+
+=THE WILHIDE EXHALER.= Price $1.00.
+
+Special descriptive circulars of any of the above sent on application.
+
+
+
+
+Uncooked Foods And How to Use Them.
+
+
+With recipes for wholesome preparation, proper combinations and menus,
+with the reason why it is better for the promotion of health, strength
+and vitality to use uncooked than cooked foods, by Mr. and Mrs. Eugene
+Christian, with an Introduction by W. R. C. Latson, M. D.
+
+It will meet a widespread want filled by no other work that has ever
+been published, and will do very much to solve the question of how to
+live for health, strength, and happiness.
+
+It will simplify methods of living--help to solve the servant question
+and financial problems, as well as point the way for many to perfect
+health. The following chapter headings show something of the scope and
+value of this.
+
+CONTENTS.
+
+PART FIRST--
+
+Why This Book Was Written,
+Introduction,
+The Emancipation of Women,
+The Functions of Foods,
+Food Products,
+Selection of Foods,
+Raw Foods,
+Preparation of Foods,
+Preparation of Uncooked Wood,
+Effects of Cooking Food,
+Tables Giving Nutritive Values, etc.
+Food Combinations,
+Condiments,
+Bread--Fermentation,
+Economy and Simplicity,
+As a Remedy.
+
+PART SECOND--
+
+How to Begin the Use of Uncooked Foods.
+   Recipes for--
+Soups,
+Salads (35 kinds),
+Eggs, Meat and Vegetables,
+Cereals,
+Bread, Crackers and Cakes,
+Nuts,
+Fruits and Fruit Dishes,
+Evaporated Fruits,
+Desserts,
+Jellies and Ices,
+Drinks,
+Menus,
+Miscellaneous.
+
+It is the most important work on the food question ever published. Bound
+in cloth. Price, $1.00; with a year's subscription to Health-Culture,
+$1.50.
+
+
+
+
+COMMON DISORDERS
+
+Including Diet, Exercise, Baths, Exercise, Massotherapy, Etc.
+
+BY W. R. C. LATSON. M. D.
+
+
+This is a practical handbook and guide for the home treatment of the
+sick without the use of drugs, with suggestions for the avoidance of
+disease and the retaining of health and strength. A book for those who
+would get well and keep well.
+
+CONTENTS.
+
+Introduction.--What the Body Is. Cell
+Life and Its Construction. Circulation
+of the Blood and What
+It Is. What Exercise Does.
+
+Massage. Principles and Practice.
+How It Acts as a Remedy.
+
+Massotherapy. Showing How It Is
+Applied.
+
+Special Exercises. Including Those for
+Development and Remedial
+Work.
+
+Tissue Building. Special Diet, with
+Menus.
+
+Obesity. Its Cause and Treatment
+Instructions for General Reduction.
+
+Indigestion. Causes of Dyspepsia.
+What to Do to Secure Good
+Digestion.
+
+Constipation. Its Causes. Treatment
+by Hygienic Measures.
+
+Rheumatism. Muscular and Articular.
+Treatment.
+
+Gout. Causes. Symptoms. General
+and Local Treatment.
+
+Neuralgia. Causes and Symptoms.
+The Only Rational Treatment.
+
+Sprains and Synovitis. Symptoms.
+Treatment.
+
+Varicose Veins and Swollen Glands.
+The Cause and Treatment.
+
+Baldness. Treatment for Restoring
+the Hair.
+
+Lung Disorders. How to Improve
+Breathing. The Prevention and
+Treatment of Consumption.
+
+Round Shoulders and Protruding Collar
+Bones. How to Overcome Them,
+with Special Exercises.
+
+How to Strengthen the Back. The
+Cause of Spinal Weakness.
+
+How to Strengthen the Trunk. The
+Importance of Strong Bodily
+Muscles.
+
+A Chair as a Gymnasium. How to
+Use a Bedroom Chair as a
+Complete Gymnasium Apparatus.
+
+The Hygiene of the Skin. Nerves of
+the Skin. Sun Baths.
+
+Modern Nervousness. The Best Treatment.
+
+Smallpox. Its Nature. Prevention.
+Treatment of Smallpox.
+
+Sunstroke. Causation and Treatment.
+How to Avoid It. What to Do
+When Prostrated.
+
+In this work the author sets forth the methods he has pursued and found
+be practical and successful. Over 300 pages and 200 Illustrations. Price
+$1.00.
+
+
+
+
+RACE CULTURE
+
+THE IMPROVEMENT OF THE RACE THROUGH MOTHER AND CHILD. By Susanna W.
+Dodds, M. D.
+
+A large 12mo. volume bound in extra cloth, price, $1.50
+
+
+The time has come when parents must consider the responsibilities that
+rest upon them in relation to their children and make a study of
+Eugenics. This cannot be avoided or shirked and especially should
+prospective mothers study the subject in all its bearing, and know what
+you should do and what you should not do to insure the best possible for
+your unborn child. What conditions will promote the best for health, and
+afford the highest degree of intellectual and moral development. What
+limit you shall place upon the number of children. Race Suicide is not
+so serious a question as Race Culture, which may be easily attained by
+giving proper attention to the subject.
+
+The author of "RACE CULTURE" has made a most careful study of the whole
+subject, starting from the foundation, taking up pre-natal culture in
+all its bearings, including the marriage relations and the father's
+responsibilities. Considering the health and the well-being of the
+prospective mother and her diseases. How childbearing may be made easy,
+the first care of and the feeding of the babe, all the diseases of
+infancy and childhood and their treatment without the use of drugs.
+
+The avoidable causes of disease in children and adults are fully
+considered and a voluminous appendix treats of the use of water,
+massage, exercise, food and drinks, and how to prepare them as remedial
+agencies.
+
+It is safe to say that no greater or more important work on this subject
+has ever been written.
+
+Every woman and especially every prospective mother should read it. Its
+cost is as nothing compared to its value. Price, $1.50 by mail.
+
+
+
+
+The Food Value of Meat
+
+Flesh Food Not Essential to Mental or Physical Vigor.
+
+By W. R. C. LATSON, M. D.,
+
+
+The most valuable work on Practical Dietetics that has been published.
+The Food Question is considered in its relation to health, strength and
+long life. Some idea of the scope may be seen from the following
+
+
+CONTENTS
+
+INTRODUCTION. Importance of the Subject. Influence of Foods on the
+Health and Morality of the Community. The Most Important Question of
+Dietetics. Classes of Foods. Description of Proteids. The Starches.
+Conversion of Starches into Sugars. Fruit Sugar. The Fats. Salts. Effect
+of Cooking Upon Foods.
+
+DIGESTION. Definition of the Process. Saliva. The Ptyalin. Effect of
+Eating Sugar with Starchy Foods. Gastric Digestion. The Stomach; The
+Gastric Juice; Peptones; Digestion In the Intestines; Importance of
+Digestion; Tabular Statement of the Digestive Process.
+
+COMPOSITION OF FOODS. The Four Elements of Food; Proper Proportion of
+Each Element; Selection of Balanced Foods; Table of Food Analyses; Value
+of Cooked Vegetables; The Reason Why Many Vegetarians Fail; Fresh
+Fruits; Pure Water; The Grains; The Legumes; Nuts.
+
+FOOD VALUES OF FLESH MEATS. The Question at Issue; Biological Data, What
+They Indicate; The Intestinal Tract; The Food Value of Meat; Poisons;
+Disease Infection; The Strongest Argument Against the Use of Flesh Meat;
+Vigorous Vegetarians; Intellectual Vegetarians; Vegetarianism and Vigor.
+
+COMBINATIONS OF FOODS. Principles; Cooked and Uncooked Foods; Model
+Menus; Breakfast; Luncheon; Dinner; Advantages of Vegetable Foods.
+
+Price by Mail, in Paper. 25c, Cloth Binding, 50c.
+
+
+
+
+COMMON DISORDERS
+
+Causes, Symptoms, and Hygienic Treatment, by the use of Water,
+Massotherapy, and other Rational Methods.
+
+By W. R. LATSON, M. D.
+
+Among the diseases considered may be mentioned Indigestion,
+Constipation, Rheumatism, Neuralgia, Lung Troubles, Gout, Nervousness
+and other minor complaints. The work contains nearly 300 pages,
+profusely illustrated. Bound in Cloth. Price, $1.00. Sent by mail on
+receipt of price.
+
+
+
+
+The Up-to-date Woman
+
+needs to know something more than simply How to Cook and follow recipes
+brought to her attention in Cook Books
+
+
+SHE SHOULD KNOW
+
+What are the Best Foods for her family.
+What Foods will keep all Well and Strong.
+What is best for the Children.
+What do the Men Need.
+What Foods are Economical and Nutritious.
+What are best Food Combinations.
+How often is Meat Necessary.
+What are the Best Meat Substitutes.
+What is the Food Value of Fish.
+What is the Food Value of Milk.
+What is the Food Value of Nuts.
+Are Beans Nutritious and Healthful.
+Is Nut Butter better than Cow Butter.
+Are Tea and Coffee Injurious.
+Which Food Digests Quickly and which Slowly.
+How to Get the Most Food Value for the Least Money.
+
+All these and many other questions are answered in
+
+Prof. Andrews Great Book
+
+
+
+
+What Shall We Eat?
+
+The Food Question from the standpoint of Health, Strength and Economy.
+Indicating Best Foods for all Classes and Conditions.
+
+
+This work covers every phase of the food question in a practical way.
+
+Shows how food is digested and gives the constituent elements of all
+food products, their cost, food values, time of digestion, etc.,
+Comparative value of beef, mutton, pork, eggs, fish, fowl, oysters, the
+grains, breads, peas, beans, milk, butter, cheese, sugar, beer, fruits,
+nuts, etc., which make flesh, bone, nerve; which gives most for least
+money. 25 tables showing results of nearly 1500 food analyses. Price in
+leatherette binding, 50 cents, cloth 75 cents, postpaid.
+
+If not satisfied money promptly returned. Every man should order this
+for his wife, or some other woman. Send stamps.
+
+
+
+
+The Enlightened Life and How to Live it
+
+By W. R. C. LATSON, M. D.
+
+Author of "Common Disorders," "The Attainment of Efficiency," "Food
+Value of Meat," Etc.
+
+This work contains a collection of Dr. Latson's strong editorials that
+have appeared in Health-Culture, carefully revised and enlarged, with
+other matter. The great interest that has been manifested in these
+leaders will insure a demand for this work. The scope will be seen from
+the following chapter headings:
+
+Introduction--The Ultimate Ideal--The Mind and Its Body--What Shall a
+Man Take in Exchange for His Soul?--Health as an Asset--The Waste of
+Life--Health as a Factor in Business Success--The Causation of
+Disease--Are Weakness and Disease Increasing?--The Detection of
+Disease--The Prevention of Disease--Heredity and Disease--Disease: Its
+Nature and Conquest--Methods of Healing--Drug Medication in the
+Treatment of Disease--Religion and Medicine--Worry the Epidemic of the
+Day--Race Suicide--"Race Suicide," Pro and Con--Simplified Living--The
+Death-Dealing Detail--The Slaughter of the Innocents--Crimes Against
+Children--Sleep and Rest--Mental and Physical Effects of Music--The
+Common Sense of Foods and Feeding--The Mission of Pain--Drugs--The
+Surgical Operation Frenzy--Vaccination; Blessing or Curse?--Free Water
+Drinking as a Hygienic Measure--Evil Effects of Alcohol--The Pinnacles
+of Absurdity.
+
+Published in large, clear type, handsomely bound in cloth. Price, sent
+prepaid, $1.00.
+
+
+
+
+The Health Culture Magazine
+
+ELMER LEE., A. M., M. D., EDITOR
+
+PRINCIPLES AND OBJECTS
+
+Health Culture seeks the advancement of humanity by declaring the
+obvious teachings of nature.
+
+Health Culture aims to educate the people out of superstition,
+misunderstanding and fear arising from the imperfect interpretation of
+natural principles.
+
+Health Culture recognizes that health and comfort, happiness and long
+life are desirable and attainable by the faithful observance of hygiene.
+That neglect and abuse of natural and simple living inevitably leads to
+weakness, degeneracy, disease and death.
+
+Health Culture from the scientific sense as well as on grounds of
+sentiment opposes the taking of life needless to obtain food for man.
+
+Health Culture holds that food products of the vegetable kingdom are
+ample and favorable for a safe, complete and full development of the
+kingdom of man.
+
+Health Culture opposes as needless and wasteful of life those research
+activities known as vivisection, also as contrary to human interest the
+use of drugs, serums, vaccines and chemicals as medicines or preventives
+of disease by legal compulsion.
+
+Health Culture is an illustrated Monthly, Standard Magazine size; $1.00
+a year, 15 cents a No., Canadian subscriptions $1.25, Foreign $1.50.
+
+=Address, The Health Culture Co., Passaic, N. J.=
+
+
+
+
+
+
+End of the Project Gutenberg EBook of No Animal Food, by Rupert H. Wheldon
+
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