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diff --git a/old/66077-0.txt b/old/66077-0.txt deleted file mode 100644 index 5905f54..0000000 --- a/old/66077-0.txt +++ /dev/null @@ -1,6786 +0,0 @@ -The Project Gutenberg eBook of Good Health and How We Won It, by Upton -Sinclair - -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world 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. If you are not located in the United States, you -will have to check the laws of the country where you are located before -using this eBook. - -Title: Good Health and How We Won It - With an Account of the New Hygiene - -Author: Upton Sinclair - Michael Williams - -Release Date: August 17, 2021 [eBook #66077] - -Language: English - -Character set encoding: UTF-8 - -Produced by: Tim Lindell, Les Galloway and the Online Distributed - Proofreading Team at https://www.pgdp.net (This book was - produced from images made available by the HathiTrust Digital - Library.) - -*** START OF THE PROJECT GUTENBERG EBOOK GOOD HEALTH AND HOW WE WON IT *** - - - - - GOOD HEALTH AND - HOW WE WON IT - - - [Illustration: Fig. A. Fig. B. - - “THE BATTLE OF THE BLOOD” - - Micro-photograph of leucocytes (white and grayish bodies) in conflict - with Germs (black dots and bodies). In Fig. A the germ is that of - influenza, in Fig. B that of plague.] - - - GOOD HEALTH - AND HOW WE WON IT - - _WITH AN ACCOUNT OF THE NEW HYGIENE_ - - - BY - UPTON SINCLAIR - AND - MICHAEL WILLIAMS - - - _WITH SIXTEEN FULL-PAGE ILLUSTRATIONS - FROM PHOTOGRAPHS_ - - - NEW YORK - FREDERICK A. STOKES COMPANY - PUBLISHERS - - - - - COPYRIGHT, 1909, - BY FREDERICK A. STOKES COMPANY - - _All rights reserved_ - - - - - CONTENTS - - - CHAPTER PAGE - - INTRODUCTION 1 - - I. THE BATTLE OF THE BLOOD 21 - - II. HOW TO EAT: THE GOSPEL OF DIETETICS - ACCORDING TO HORACE FLETCHER 41 - - III. THE YALE EXPERIMENTS 69 - - IV. HOW DIGESTION IS ACCOMPLISHED 95 - - V. HOW FOODS POISON THE BODY 113 - - VI. SOME IMPORTANT FOOD FACTS 127 - - VII. HOW OFTEN SHOULD WE EAT 145 - - VIII. HEALTH AND THE MIND 159 - - IX. THE CASE AS TO MEAT 173 - - X. THE CASE AGAINST STIMULANTS 193 - - XI. DIET REFORM IN THE FAMILY 203 - - XII. BREATHING AND EXERCISE 219 - - XIII. BATHING AND CLEANLINESS 239 - - XIV. A UNIVERSITY OF HEALTH 258 - - XV. HEALTH REFORM AND THE COMMITTEE OF ONE HUNDRED 274 - - APPENDIX 287 - - - ILLUSTRATIONS - - - “THE BATTLE OF THE BLOOD” FRONTISPIECE - - FACING PAGE - MR. UPTON SINCLAIR AND MR. MICHAEL WILLIAMS 16 - - MR. HORACE FLETCHER 42 - - MR. HORACE FLETCHER MAKING A WORLD’S RECORD 52 - - PROFESSOR RUSSELL H. CHITTENDEN, PH. D., LL.D., SC. D. 70 - - PROFESSOR IRVING FISHER, PH. D. 82 - - MR. JOHN E. GRANGER BREAKING THE WORLD’S RECORD - FOR DEEP-KNEE BENDING 88 - - M. ELIE METCHNIKOFF 114 - - PROFESSOR LAFAYETTE B. MENDEL, PH. D. 138 - - MR. UPTON SINCLAIR’S CHILDREN 146 - - MR. SINCLAIR’S CHILDREN 176 - - THE DAILY SWIM 206 - - FRESH AIR IN BERMUDA 220 - - OUTDOOR EXERCISE 236 - - DR. J. H. KELLOGG 258 - - A GROUP AT THE BATTLE CREEK SANITARIUM 270 - - - - - INTRODUCTION - - BY UPTON SINCLAIR - - -Ten years ago, when I was a student at college, I fell a victim to a -new and fashionable ailment called “la grippe.” I recollect the date -very well, because it was the first time I had been sick in fourteen -years—the last difficulty having been the whooping-cough. - -I have many times had occasion to recall the interview with the last -physician I went to see. I made a proposition, which might have changed -the whole course of my future life, had he only been capable of -understanding it. I said: “Doctor, it has occurred to me that I would -like to have someone who knows about the body examine me thoroughly and -tell me how to live.” - -I can recollect his look of perplexity. “Was there anything the matter -with you before this attack?” he asked. - -“Nothing that I know of,” I answered; “but I have often reflected that -the way I am living cannot be perfect; and I want to get as much out of -my body and mind as I can. I should like to know, for instance, just -what are proper things for me to eat——” - -“Nonsense,” he interrupted. “You go right on and live as you have been -living, and don’t get to thinking about your health.” - -And so I went away and dismissed the idea. It was one that I had -broached with a great deal of diffidence; so far as I knew, it was -entirely original, and I was not sure how a doctor would receive it. -All doctors that I had ever heard of were people who cured you when you -were sick; to ask one to take you when you were well and help you to -stay well, was to take an unfair advantage of the profession. - -So I went on to “live as I had been living.” I ate my food in cheap -restaurants and boarding-houses, or in hall bedrooms, as students will. -I invariably took a book to the table, and ate very rapidly, even then; -frequently I forgot to eat at all in the ardor of my work. I was a -worshiper of the ideal of health, and never used any sort of stimulant; -but I made it a practice to work sixteen hours a day, and quite often I -worked for long periods under very great nervous strain. And four years -later I went back to my friend the physician. - -“You have indigestion,” he said, when I had told him my troubles. “I -will give you some medicine.” - -So every day after meals I took a teaspoonful of some red liquor which -magically relieved the distressing symptoms incidental to doing hard -brain-work after eating. But only for a year or two more, for then I -found that the artificially digested food was not being eliminated from -my system as regularly as necessary, and I had to visit the doctor -again. He gave my ailment another name, and gave me another kind of -medicine; and I went on, working harder than ever—being just then at an -important crisis in my life. - -Gradually, however, to my great annoyance, I was forced to realize that -I was losing that fine robustness which enabled me to say that I had -not had a day’s sickness in fourteen years. I found that I caught cold -very easily—though I always attributed it to some unwonted draught or -exposure. I found that I was in for tonsilitis once or twice every -winter. And now and then, after some particularly exhausting labor, I -would find it hard to get to sleep. Also I had to visit the dentist -more frequently, and I noticed, to my great perplexity, that my hair -was falling out. So I went on, until at last I was on the verge of a -nervous breakdown, and had to drop everything and go away and try to -rest. - -That was my situation when I stumbled upon an article in the -_Contemporary Review_, telling about the experiments of a gentleman -named Horace Fletcher. Mr. Fletcher’s idea was, in brief, that by -thorough and careful chewing of the food, one extracted from it the -maximum of nutriment, and could get along upon a much smaller quantity, -thus saving a great strain upon the bodily processes. - -This article came to me as one of the great discoveries of my life. -Here was a man who was doing for himself exactly what I had asked my -physician to do for me so many years previously; who was working, not -to cure disease, but to live so that disease would be powerless to -attack him. - -I went at the new problem in a fine glow of enthusiasm, but blindly, -and without guidance. I lived upon a few handfuls of rice and -fruit—with the result that I lost fourteen pounds in as many days. At -the same time I met a young writer, Michael Williams, and passed the -Fletcher books on to him—and with precisely the same results. He, like -myself, came near killing himself with the new weapon of health. - -But in spite of discouragements and failures, we went on with our -experiments. We met Mr. Fletcher himself, and talked over our problems -with him. We followed the course of the experiments at Yale, in which -the soundness of his thorough mastication and “low proteid” arguments -were definitely proven. We read the books of Metchnikoff, Chittenden, -Haig and Kellogg, and followed the work of Pawlow of St. Petersburg, -Masson of Geneva, Fisher of Yale, and others of the pioneers of the -new hygiene. We went to Battle Creek, Michigan, where we found a -million-dollar institution, equipped with every resource of modern -science, and with more than a thousand nurses, physicians and helpers, -all devoting their time to the teaching of the new art of keeping well. -And thus, little by little, with backslidings, mistakes, and many -disappointments, we worked out our problems, and found the road to -permanent health. We do not say that we have entirely got over the ill -effects of a lifetime of bad living; but we do say that we are getting -rid of them very rapidly; we say that we have positive knowledge of the -principles of right living, and of the causes of our former ailments, -where before we had only ignorance. - -In the beginning, all this was simply a matter of our own digestions, -and of the weal and woe of our immediate families. But as time went on -we began to realize the meaning of this new knowledge to all mankind. -We had found in our own persons freedom from pain and worry; we had -noticeably increased our powers of working, and our mastery over all -the circumstances of our lives. It seemed to us that we had come upon -the discovery of a new virtue—the virtue of good eating—fully as -important as any which moralists and prophets have ever preached. And -so our interest in these reforms became part of our dream of the new -humanity. It was not enough for us to have found the way to health for -ourselves and our families; it seemed to us that we ought not to drop -the subject until we had put into print the results of our experiments, -so that others might avoid our mistakes and profit by our successes. - -Historians agree that all known civilizations, empire after empire, -republic after republic, from the dawn of recorded time down to the -present age, have decayed and died, through causes generated by -civilization itself. In each such case the current of human progress -has been restored by a fresh influx of savage peoples from beyond the -frontiers of civilization. So it was with Assyria, Egypt and Persia; -so Greece became the wellspring of art and the graces of life, and then -died out; so Rome conquered the world, built up a marvellous structure -of law, and then died out. As Edward Carpenter and others have shown -us, history can paint pictures of many races that have attained the -luxuries and seeming securities of civilization, but history has yet to -record for us the tale of a nation passing safely through civilization, -of a nation which has not been eventually destroyed by the civilization -it so arduously won. - -And why? Because when ancient races emerged out of barbarism into -civilization, they changed all the habits of living of the human race. -They adopted new customs of eating; they clothed themselves; they -lived under roofs; they came together in towns; they devised ways of -avoiding exposure to the sun and wind and rain—but they never succeeded -in devising ways of living that would keep them in health in their new -environment. - -The old struggle against the forces of nature once relaxed, men -grew effeminate and women weak; diseases increased; physical fibre -softened and atrophied and withered away; moral fibre went the same -path to destruction; dry rot attacked the foundations of society, and -eventually the whole fabric toppled over, or was swept aside, to be -built up again by some conquering horde of barbarians, which in its -turn grew civilized, and in its turn succumbed to the virulent poison -that seemed inherent in the very nature of civilization, and for which -there seemed to be no antidote. - -So much for the past. As to the present, there do not lack learned -and authoritative observers and thinkers who declare that our own -civilization is also dying out. They point out that while in many -directions we have bettered our physical condition, improved our -surroundings, and stamped out many virulent diseases (smallpox, the -plague and yellow fever, for instance), and have reduced average -mortality, nevertheless we have but exchanged one set of evils for -another and perhaps more serious, because more debilitating and -degenerating set: namely, those manifold and race-destroying evils -known as nervous troubles, and those other evils resulting from -malnutrition, which are lumped together vaguely under the name of -dyspepsia, or indigestion—the peculiar curse of America, the land of -the frying-pan. - -It is also plain, say the critics of our civilization, that society -to-day cannot be regenerated by barbarians. To-day the whole world -is practically one great civilization, with a scattering of degraded -and dying little tribes here and there. Modern civilization seems to -have foreseen the danger of being overrun some day as the ancient -civilizations were, and to have forestalled the danger by the -inventions of gunpowder and rum, syphilis and tuberculosis. - -Are these critics right? I believe that they are, as far as they go; I -believe that to-day our civilization is rapidly degenerating; but also -I believe that it contains within itself two forces of regeneration -which were lacking in old societies, and which are destined ultimately -to prevail in our own. The first of these forces is democracy, and the -second is science. - -To whatever department of human activity one turns at the present -day, he finds men engaged in combating the age-long evils of human -life with the new weapon of exact knowledge; and their discoveries -no longer remain the secrets of a few—by the agencies of the public -school and the press they are spreading throughout the whole world. -Thus, a new science of economics having been worked out, and the -causes of poverty and exploitation set forth, we see a world-wide -and universal movement for the abolition of these evils. And hand in -hand with this goes a movement of moral regeneration, manifesting -itself in a thousand different forms, but all having for their aim the -teaching of self-mastery—the replacing of the old natural process of -the elimination of the unfit by a conscious effort on the part of each -individual to eliminate his own unfitness. We see this movement in -literature and art; we see it in the new religions which are springing -up—in Christian Science, and the so-called “New Thought” movements; we -see it in the great health movement which is the theme of this book, -and which claims for its leaders some of the finest spirits of our -times. - -In the state of nature man had to hunt his own food, so he was hungry -when he sat down to eat. But having conquered nature, and accumulated -goods, he is able to think of enjoyments, and invents cooks and the -art of cookery—which is simply the tickling of his palate with all -kinds of stomach-destroying concoctions. And now the time has come when -he wishes to escape from the miseries thus brought upon him; and, as -before, the weapon is that of exact science. He must ascertain what -food elements his body needs, and in what form he may best take them; -and in accordance with this new knowledge he must shape his habits -of life. In the same way he has to examine and correct his habits of -sleeping and dressing and bathing and exercising, in accordance with -the real necessities of his body. - -This is the work which the leaders of the new movement are engaged -upon. To quote a single instance: while I was “living as I had -been living” and eating the preparations of ignorant cooks in -boarding-houses and restaurants, Dr. Kellogg of Battle Creek was -bringing all the resources of modern chemistry and bacteriology to -bear upon the problem of the nutrition of man; taking all the foods -used by human beings, and analyzing them and testing them in elaborate -experiments; determining the amount of their available nutriment -and their actual effect upon the system in all stages of sickness -and health; the various ways of preparing them and combining them, -and the effect of these processes upon their palatability and ease -of digestion. Every day for nine years, so Kellogg told me, he sat -down to an experimental meal designed by himself and prepared by his -wife; and the result is a new dietary—that in use at the Battle Creek -Sanitarium—which awaits only the spread of knowledge to change the ways -of eating of civilized man. - -This new health knowledge has been amassed by many workers and, as -in all cases of new knowledge, there is much chaff with the grain. -There are faddists as well as scientists; there are traders as well as -humanitarians. It seemed to us that there was urgently needed a book -which should gather this new knowledge, and present it in a form in -which it could be used by the average man. There have been many books -written upon this; but they are either the work of propagandists with -one idea—containing, as we have proved to our cost, much dangerous -error; or else the work of physicians and specialists, whose vocabulary -is not easily to be comprehended by the average man or woman. What we -have tried to write is a book which sets forth what has been proved by -investigators in many and widely-scattered fields; which is simple, -so that a person of ordinary intelligence can comprehend it; which is -brief, so that a busy person may quickly get the gist of it; and which -is practical, giving its information from the point of view of the man -who wishes to apply these new ideas to his own case. - -Michael Williams was recently persuaded to give a semi-public talk on -the subject before an audience of several hundred professional and -business people. He was compelled to spend the rest of the evening -in answering the questions of his audience; and listening to these -questions, I was made to realize the tremendous interest of the public -in the practical demonstration which Mr. Horace Fletcher has given of -the idea of Metchnikoff, that men and women to-day grow old before -they ought to do so, and that the prime of life should be from the age -of fifty to eighty. A broken-down invalid at forty-five, Mr. Fletcher -was at fifty-four a marvel of strength—and at fifty-eight he showed -an improvement of one hundred per cent. over his tests at the age of -fifty-four; thus proving that progressive recuperation in the so-called -“decline of life” might be effected by followers of the new art of -health. - -As a result of this address, Williams was invited by the president of -one of the largest industrial concerns in the country to lecture to -his many thousands of employees on the new hygiene; his idea being to -place at their disposal the knowledge of this new method of increasing -their physical and mental efficiency. - -For business men and women, indeed, for workers of all kinds, good -health is capital; and the story of the new hygiene is the story of -the throwing open of hitherto unsuspected reserve-stores of energy and -endurance for the use of all. - -In writing upon this subject, the experiences most prominent in -our minds have naturally been those of ourselves, of our wives and -children, and of friends who have followed in our path. As the setting -forth of an actual case is always more convincing than a general -statement, we have frequently referred to these experiences, and what -they have taught us. We have done this frankly and simply, and we trust -that the reader will not misinterpret the spirit in which we have done -it. Mr. Horace Fletcher has set the noble example in this matter, and -has been the means of helping tens of thousands of his fellow men and -women. - - [Illustration: MR. UPTON SINCLAIR AND MR. MICHAEL WILLIAMS - Resting from their favorite exercise.] - -I have sketched the path by which I was led into these studies; there -remains to outline the story of my collaborator. Williams is the son -of a line of sailors, and inherited a robust constitution; but as a -boy and youth he was employed in warehouses and department stores, -and when he was twenty he went to North Carolina as a tuberculosis -patient. Returning after two years, much benefited by outdoor life, he -entered newspaper work in Boston, New York, and elsewhere, and kept -at it until four years ago, when again he fled South to do battle -with tuberculosis, which had attacked a new place in his lungs. After -a second partial recuperation, he went to San Francisco. At the time -of the earthquake he held a responsible executive position, and his -health suffered from the worry and the labors of that period. A year -later there came the shock and exposure consequent upon the burning -of Helicon Hall. Williams found himself hovering upon the brink of -another breakdown, this time in nervous energy as well as in lung -power. A trip to sea failed to bring much benefit; and matters were -seeming pretty black to him, when it chanced that a leading magazine -sent him to New Haven to study the diet experiments being conducted at -Yale University by Professors Chittenden, Mendel and Fisher. He found -that these experiments were based upon the case of Horace Fletcher, and -had resulted in supporting his claims. This circumstance interested -him, suggesting as it did that he himself might have been to blame for -his failure with Mr. Fletcher’s system. So he renewed the study of -Fletcherism, and later on the same magazine sent him to Dr. Kellogg’s -institution at Battle Creek, with the result that he became a complete -convert to the new ideas. Like a great many newspaper men, he had been -a free user of coffee, and also of alcohol. As one of the results of -his adoption of the “low proteid” diet, and of the open-air life, -he was able to break off the use of all these things without grave -difficulty. A bacteriological examination recently disclosed the fact -that his lungs had entirely healed; while tests on the spirometer -showed that his breathing capacity was far beyond that of the average -man of his weight and size. In less than three months, while at the -Battle Creek Sanitarium, tests showed a great gain in the cell count -of his blood, and in its general quality. Also, his general physical -strength was increased from 4635 units to 5025, which latter figure is -well above the average for his height, 68.2 inches. - -In conclusion, we wish jointly to express our obligation to Mr. Horace -Fletcher, to Dr. J. H. Kellogg, to Professor Russell H. Chittenden, -to Professor Lafayette B. Mendel, and to Professor Irving Fisher for -advice, criticism and generous help afforded in the preparation of -some of the chapters of this book. The authority of these scientists, -physicians and investigators, and of others like Metchnikoff, -Pawlow, Cannon, Curtis, Sager, Higgins and Gulick, whose works we -have studied, is the foundation upon which we rest on all questions -of fact or scientific statement. They are the pathbreakers and the -roadbuilders,—we claim to be simply guides and companions along the -journey to the fair land of health. The journey is not long, and the -road is a highway open to all. - - - - - I - - THE BATTLE OF THE BLOOD - - -The new ideas of living which are the subject of this book have -proceeded from investigation of the human body with the high-power -microscope. The discoveries made, which have to do, not so much with -the body itself as with the countless billions of minute organisms -which inhabit the body, may be best set forth by a description of the -blood. “The blood is the life,” says Exodus, and modern science has -confirmed this statement. From the blood proceeds the life of all the -body, and in its health is the body’s health. - -If you should prick your finger and extract a drop of your own blood, -and examine it under a microscope, you would make the fascinating -discovery that it is the home of living creatures, each having a -separate and independent existence of its own. In a single ounce of -blood there are more of these organisms than there are human beings -upon the face of the globe. These organisms are of many kinds, but they -divide themselves into two main groups, known as the red corpuscles and -the white. - -The red corpuscles are the smaller of the two. The body of an average -man contains something like thirty million of millions of these -corpuscles; a number exceeding the population of New York and London -are born in the body every second. They are the oxygen conveyers of -the body; the process of life is one of chemical combustion, and these -corpuscles feed the fire. No remotest portion of the body escapes their -visitation. They carry oxygen from the lungs and they bring back the -carbon dioxide and other waste products of the body’s activities. They -have been compared to men who carry into a laundry buckets of pure -water, and carry out the dirty water resulting from the washing process. - -The other variety of organisms are the white cells or leucocytes, and -it is concerning them that the most important discoveries of modern -investigators have been made. The leucocytes vary in number according -to the physical condition of the individual, and according to their -locality in the body. Their function is to defend the body against the -encroachments of hostile organisms. - -We shall take it for granted that the reader does not require to have -proven to him the so-called “germ theory” of disease. The phrase, which -was once accurate, is now misleading, for the germ “theory” is part -of the definite achievement of science. Not only have we succeeded -in isolating the specific germ whose introduction into the body is -responsible for different diseases, but in many cases, by studying the -history and behavior of the germ, we have been able to find methods -of checking its inroads, and so have delivered men from scourges like -yellow fever and the bubonic plague. - - - THE DEFENSES OF THE BODY - -An experiment that is often tried in operating rooms furnishes a vivid -illustration of the omnipresence of these invisible, yet potent, foes -of life. In order to impress upon young surgeons the importance of -maintaining antiseptic conditions, they are instructed to thoroughly -wash their hands and arms in antiseptic soap and water; then they are -told to leave their arms exposed for a few minutes, after which a -microscopic examination of the bared skin will result in exposing the -presence of myriads of germs. Many of these are, of course, harmless; -some are even “friendly”—since they make war upon the dangerous kinds. -But others are the deadly organisms which find lodgment in the lungs -and cause pneumonia and tuberculosis; or the thirty odd varieties of -bacilli which cause the various kinds of grippe and influenza and -“colds,” which plague the civilized man; or others which, finding -entrance into the digestive tract, are the cause of typhoid and other -deadly fevers. - -So it appears that we live within our bodies somewhat in the same -fashion as isolated barons lived in their castles in the Dark Ages, -beleaguered constantly by hordes of enemies that are bent upon our -destruction—these being billions upon billions of disease germs. Every -portion of the body has its defenses to protect it against these -swarms. The skin is germ-tight in health; and each of the gateways -to the interior of the body has its own peculiar guard—tears, wax, -mucous membrane, etc. As Dr. Edward A. Ayers points out,—“Many of -these entrances are lined with out-sweeping brooms—fine hairs similar -to the ‘nap’ or ‘pile’ of carpet or plush—which constantly sweep back -and forth like wheat stalks waving in the breeze. You cannot see them -with the low-powered eye, but neither can you see the germs. They sweep -the mucous from lungs and throat, and try to keep the ventilators free -from dust and germs. Behind the scurf wall and the broom brigade of the -mucous membranes, the soldier corpuscles of the blood march around the -entire fortress every twenty-eight seconds” (the time occupied by the -blood in its circulation through the body). - - - HEALTHY BODIES ARE GERM-PROOF - -And again (to quote another authority, Dr. Sadler), “All the fluids and -secretions of the body are more or less germicidal. The saliva, being -alkaline, discourages the growth of germs requiring an acid medium. The -normal gastric juice of a healthy stomach is a sure germ-killer. In the -early part of digestion, lactic acid is present, and there soon appears -the powerful hydrochloric acid, which is a most efficient germicide.... - -“The living, healthy tissues of the body are all more or less -germicidal; that is, they are endowed with certain protective -properties against germs and disease. This is true of many of the -other special secretions, like those found in the eye and elsewhere -in the body, when they are normal. The blood and lymph, the two great -circulating fluids of the body, are likewise germicidal. In some -conditions of disease, there may be found various substances in the -blood which can destroy germs.” - - - THE WHITE CELLS ON GUARD - -And this definitely brings us to the other kind of inhabitants of the -human blood, the leucocytes, or white blood corpuscles,—and so to the -germ theory of health, which science is showing to be no less true -than the germ theory of disease. In their natural state these cells -are transparent, spherical forms of the consistency of jelly drops, -which float in the bloodstreams or creep along the inner surface of -the vessel. Their function was for a long time not understood; the -discovery of the real facts, perhaps the most epoch-making discovery -ever made concerning the human body, the world owes to the genius of -Metchnikoff, the head of the Pasteur Institute of Paris. These cells -are the last reserves of the body in its defense against the assault of -disease. Whenever, in spite of all opposition, the hostile germs find -access either to the blood or to the tissue, the white cells rush to -the spot, and fall upon them and devour them. - -In their fight against the hordes of evil bacteria that invade the -blood, where the battles are waged, the body’s defenders have four -main ways of battling. Again we quote from Dr. Ayers: “The blood covers -some germs with a sticky paste, and makes them adhere to one another, -thereby anchoring them so that they become as helpless as flies on -fly paper. The paste comes from the liquid of the blood, the plasma. -Another blood-weapon (the ‘lysins’) dissolves the germs as lye does. A -third means of defense is the ability of the white blood corpuscles to -envelop and digest the living germs. One white cell can digest dozens -of germs, but it may mean death to the devouring cells. - -The fourth and recently discovered weapon, or ammunition, of the blood -is the opsonins. Wright and Douglas in London in 1903 coined the word, -which comes from the Latin _opsono_: “I cook for the table,” “I prepare -pabulum for.” This is precisely what the opsonins do in the blood. They -manifest this beneficial activity when invading disease germs appear. -They attract white blood cells to the germs and make the bacteria more -eatable for the cells. They are appetizers for the white blood cells; -or sauces, which help the white blood cells to eat more of the bacteria -than they could do without this spur to their hunger. Wright and -Douglas demonstrated beyond peradventure the ability of the white blood -cells to eat a larger number of bacteria when the latter are soaked in -opsonins. They also showed that this opsonic sauce, or appetizer, which -stimulates the blessed hunger of the white blood cells for disease -bacteria, could be artificially produced, and hypodermically introduced -into a patient’s blood, thus increasing that blood’s power of defense -by raising the quantity of opsonins. They also worked out a practical -laboratory technique by means of which the opsonins can be measured, -or counted, with a considerable degree of exactitude, thereby making -it possible to estimate within limits of accuracy any one’s ability to -resist bacterial invasions. If the blood is rich in opsonins, its power -to fight disease is strong. Opsonins are now inoculated into the blood -at several institutions, notably McGill University in Montreal, and at -the Battle Creek Sanitarium. - - - HOW THE WHITE CELLS DO THEIR WORK - -The process by which the white cells fight for us may be watched in -the transparent tissue of a frog’s foot or the wing of a bat. If a few -disease germs are introduced into this tissue, the white cells may -be seen to accumulate on the wall of the blood vessel just opposite -where the germs have entered. “Each cell begins to push out a minute -thread of its tissue,” writes Dr. Kellogg, in describing the process, -“thrusting it through the wall of its own blood vessel. Little by -little the farther end of this delicate filament which has been pushed -through the wall grows larger and larger, while the portion of the -cell within the vessel lessens, and after a little time each cell is -found outside the vessel, and yet no openings are left behind. Just -how they accomplish this without leaving a gap behind them is one of -the mysteries for which Science has for many years in vain sought -a solution. The vessel wall remains as perfect as it was before. -Apparently, each cell has made a minute opening and has then tucked -itself through, as one might tuck a pocket handkerchief through a ring, -invisibly closing up behind itself the opening made. Once outside the -vessel, these wonderful body-defenders, moving here and there, quickly -discover the germs and proceed at once to swallow them. If the germs -are few in number, they may be in this way destroyed, for the white -cells not only swallow germs, but digest them. If the number is very -great, however, the cells sacrifice themselves in the effort to destroy -the germs, taking in a larger number than they are able to digest and -destroy. When this occurs, the germs continue to grow; more white -cells make their way out of the blood vessels, and a fierce and often -long-continued battle is waged between the living blood cells and the -invading germs.” - -Now, it must be understood that this description is not the product -of any one’s imagination, but is a definitely established fact which -has been studied by scientists all over the world. Because of the -importance of the discovery, and of the new views of health to which -it leads, we have placed a picture of this “battle of the blood” at -the front of this book. It shows the leucocytes of the human body -in conflict with the germs of influenza: the black dots being the -germs, and the larger grayish bodies the leucocytes. We have chosen a -photograph rather than a drawing, so that the reader may realize that -he is seeing something which actually has existence. We request him -to study the picture and fix it upon his mind, for it is not too much -to say that from it is derived every principle of health which is set -forth in the course of this book. - - - THE PROBLEM OF HEALTH - -The human body is a complex and intricate organism, in some wonderful -and entirely incomprehensible way integrating the activities of all -these billions of other living organisms. Each and every one of these -latter has its function to fulfill, and the life of the individual -body is a life of health so long as the unity of all its organisms -is maintained. Outside of the body are millions of hostile organisms -assaulting it continuously; and the problem of health is the problem of -enabling it to make headway against its enemies for as long a period as -possible. Every act of a human being has its effect upon this battle; -at every moment of your life you are either strengthening the power of -your own organism or strengthening your enemies. Once the organism is -unable to beat back its enemies, health begins to fail and death and -complete disintegration is the ultimate result. - -It must be understood that the peril of these hostile germs is not -merely that they devour the substance upon which the body’s own -organisms have to be nourished. If that were all, they might remain -in the body as parasites, and by taking additional nourishment a man -might sustain life in spite of them. Nor is it even that they multiply -with such enormous rapidity; the peril is that they throw off as the -products of their own activity a number of poisons, which are as -deadly to the human body as any known. These poisons are produced much -more rapidly than they can be eliminated from the system, and so they -fill the blood, and death ensues. - -Thus the problem becomes clear. In the first place, what can we do to -keep disease germs from securing entrance to the body; and second, what -can we do to strengthen the body’s army of defense so that the fate of -any which do find entrance may be immediate destruction? - - - HEALTH, LIKE DISEASE, IS CATCHING - -In actual practice it is found that the second problem is by far -the more important one. Some germs we can avoid. If we boil all the -water that we drink we will not be very apt to have typhoid. If we -exterminate rats and mosquitoes and flies and fleas, we will not have -yellow fever, or malaria, or plague. But we cannot hope to do this at -present in the case of such diseases as, for instance, consumption, -grippe, and influenza. If we live in a city, we take into our lungs -and throat millions of the germs of these diseases every day. Therefore -the one hope that is left is to keep ourselves in such a condition -of health that the army of our bodies shall be able to destroy these -germs. When the blood is in a healthy condition, the white cells are -numerous, powerful, and active, but when the blood flows stagnantly, or -when it is impoverished, then the white cells are few and the forces of -disease obtain a foothold. - -Healthy men can go through many epidemics with impunity. Because the -Japanese army was an army of healthy men, its death rate from those -diseases which usually follow in the wake of all armies was lower -than the world had ever known before. Robert Ingersoll once said that -if he had been God and had made the world, he would have made health -“catching,” and not disease. As a matter of fact, health is catching. -It abounds in the very air we breathe, in the water we drink, in the -movements of every muscle and the play of every fibre and nerve of -the body; it comes from and is nourished by each and every one of -the bodily actions and functions; while disease is only secured by -persistent transgressions of the proper way of living, and by injurious -habits and customs that result in lowering the “vital resistance.” - -This vital resistance is the innate power of the body to keep itself -strong; its very lifeforce. This is what we mean when we say that this -or that person has “a good constitution,” or has “a weak constitution.” -This is the capital in the bank of each individual life, placed there -by Nature at the birth of that life, and increased or diminished -by each and every action of our bodies, and also of our minds. As -Rokitansky, the eminent German scientist, said, “Nature heals. This -is the first and greatest law of therapeutics—one which we must never -forget. Nature creates and maintains, therefore she must be able to -heal.” - -Many of the most notable discoveries and experiments of modern science -concur in demonstrating that the natural and innate healing power -of the body is man’s greatest resource in combating disease and -maintaining health. It is the body itself which cures the sick man; his -own vitality, and not the drug or medicants which he may take. These -may assist the healing process, but they do not set going the healing -processes themselves. More often, indeed, they are distinct detriments. -They stamp out or banish the distressing symptoms of ailments, and thus -in effect they silence the signal bells of danger which the body rings -at the approach of disease. - -Modern science has turned its forces upon this question of maintaining -at its highest potentiality the ability of the body to resist disease. -All the habits of the human race have been investigated in the light of -this idea, and some have been found to be wise and others to be unwise. -These conclusions, with the evidence therefor, are the subjects of our -book. - - - OUR FOOD IS THE CHIEF FACTOR - -It has been found that the most important problems connected with -health are those of nutrition—the questions of what and when and how -and how much food we ought to eat. - -Every language under the sun contains a prayer somewhat similar to that -which we have in the Anglo-Saxon tongue, “Give us this day our daily -bread.” If we stop to think for a moment, we realize that next to the -air we breathe, and the water we drink, our food is the most important -consideration in the maintenance of life. All this is the veriest -commonplace; yet the fact remains that it is very rarely indeed that -we do stop to think upon the subject of our food. It is something that -we take for granted, like life itself. In the regular routine of our -days our meals become fixed habits, and the taking of food an almost -involuntary custom. It requires some extraordinary event to arouse us -to a just appreciation of the importance of knowledge on this subject. -Or else the coming of one of the myriad forms of digestive diseases -will serve the purpose of introducing the subject to our notice. - -Our blood is made directly from what we eat, and that old Saxon -proverb is true which says that every man has lain in his own trencher. -Man is his food. Each human body is made by chemical action from its -food. All our actions and all our thoughts come from what we eat, -even as the movements of machinery proceed from the coal fed into the -boilers of the engine which operate the machine. If we eat the right -food, namely, the food which contains the elements our bodies require -in the proper proportions, we repair all waste, replace broken down -tissue and supply ourselves with physical and mental energy for our -toils and joys in life; while if we eat the wrong foods we quickly -injure our delicate though powerful physical and mental machinery. - -All this would seem to be obvious; yet most people would grant that -they have still much to learn concerning what really constitutes the -best foods, and about the best ways of preparing, or making, or using -those foods. Few of us possess anything more definite to guide us in -our eating than the habits we acquired as children, or habits picked -up in later life from following the example of our friends, or the food -fashions of the day—for there are such things as fashions in foods and -in the eating of foods, even as there are fashions in clothes and the -making and wearing thereof. In this place it is proposed to study the -subject of food from one standpoint, namely, its effect upon the Battle -of the Blood; its relation to the vital resistance of the body whereby -health is maintained. - - - - - II - - HOW TO EAT: THE GOSPEL OF DIETETICS ACCORDING TO HORACE FLETCHER - - -We shall first of all see what modern science has to tell us concerning -the question of _how_ we ought to eat. - -It may not seem possible that anything essential remains to be said -at this late day on the subject of one of the commonest and decidedly -most necessary of all human acts. That there should be knowledge of the -utmost importance to learn regarding the actions and movements of the -tongue, the teeth, and the jaws, may come with as much surprise to the -majority of our readers as it did to us when we first hit upon this -disturbing, but illuminating, fact. - -The act of eating is the starting point of the long series of processes -whereby our bodies are nourished. It is the only act of them all which -lies within our control. We can directly supervise the work of our -mouths; we can watch over the action of the teeth, and tongue, and -palate; but we can not supervise the work of the stomach, or of the -intestinal tube. Once we have swallowed our food, our mastery over it -has ceased—except for some hit-or-miss participation in the further -processes of its digestion by means of pills or potions. Realizing -this, we come to recognize the basic importance of knowing the right -way of eating. - - - THE STORY OF HORACE FLETCHER - -This knowledge the world owes to Horace Fletcher, the American business -man who has made many of the greatest physiologists of our times embark -upon years-long series of experiments and inquiries into the problems -of man’s nutrition. As a result, the text-books of physiology are now -being rewritten; and as a further result, tens of thousands of men -and women, among them some of the best known authors, physicians, -clergymen, military men, and business men of both Europe and America, -have been restored to health by the knowledge of how to eat their food. - - [Illustration: MR. HORACE FLETCHER, - Whose books on dietetics and good health were the forerunners of the - present movement.] - -This knowledge Mr. Fletcher gained at the very door of death, and in -no more interesting and striking fashion could the importance of it be -shown than by the relation of his remarkable case. - -At the age of forty-five, after a varied and adventurous career, as -miner, and explorer, and sailor, and hunter, Mr. Fletcher had won -wealth, and retired from his business in order to devote himself -to long-cherished interests in art and philosophy. He was still -comparatively young, he was a member of many clubs, he had warm friends -in all the capitals and countrysides of the world (Mr. Fletcher being -one of the most untiring of globe-trotters), and in all ways except one -he was equipped and ready for a long life of ease and enjoyment. - -The one way in which he was not equipped was—in health. - - - HOW A STRONG MAN BROKE DOWN - -Once he had been a man of robust physique, a champion gymnast and -athlete; he had been president of the far-famed Olympic Club in San -Francisco (which he founded, and where the pugilist Corbett was -discovered), and had won plaudits even from famous professionals for -his prowess with the gloves. - -But he had overdrawn his account at the bank of life. He had expended -more vital resistance than he had stored up; to such an extent, indeed, -that when Mr. Fletcher went to the insurance companies at the time he -retired from business he was rejected by them all; he was obese; he was -suffering from three chronic diseases, and he was dying fast. Such was -the verdict given by the skilled and experienced medical examiners of -the life insurance companies. And instead of entering upon a long life -of ease and enjoyment, he was thus condemned, seemingly, to a short -life of invalidism and suffering. - - - FIGHTING FOR LIFE - -But Mr. Fletcher declined to accept any such decision as that. He -decided that he would regain his health—not that he would _try_ to -regain his health, but that he _would_ regain his health. - -He first turned to the physicians. Possessed of wealth, he was able to -secure the services of many of the most able specialists of the world. -He visited the most celebrated “cures” and “springs” and sanitariums of -Europe and America. Nothing availed. He found passing relief now and -then, but no permanent good. He gained no health, in other words, but -obtained merely temporary abatement of this or of that disease. - -Then he turned to himself. He began the study of his own case. As -he attributed most of his bodily woes to faulty habits of eating, -the subject of nutrition became uppermost in his studies. He was, -coincidentally, deeply immersed and interested in the study of -practical philosophy; and in a very remarkable fashion these two -subjects, these two interests, nutrition and practical philosophy, -became fused into one subject, supplementing and completing each other -and jointly forming the burden of the message of Hope, of the tidings -of great joy, which it became the mission of Horace Fletcher to deliver -to mankind. - - - MR. FLETCHER’S DISCOVERY - -He discovered, or rather rediscovered, and applied, two great and -simple truths: - -_First, that the complete chewing of all food, both liquid and solid, -whereby a process of involuntary swallowing is established, foods being -selected in accordance with individual tastes, is by far the most -important and most necessary part of human nutrition. It is the key -that unlocks the door of health, and opens the way to the real hygienic -life._ - -_Second, that nothing poisons the body, and aids the forces of disease, -more than worry—which Mr. Fletcher has named Fearthought. It is our -nature to look forward, to anticipate. We can anticipate in two -ways—anticipate evil, or anticipate good. The first way is to use -fearthought; the second way is to use forethought. Forethought will -produce cheerfulness and health, even as unspoiled rose seeds will -produce roses. Fearthought will produce disease and trouble, even as -the germs of putrefaction will produce sickness and death._ - -So great an authority in philosophy and psychology as William James has -given the sanction of his use to Mr. Fletcher’s phrases; and has also -named him as a shining example of those exceptional men who find in -some mental idea a key to unlock reservoirs of hidden and unsuspected -energy. While there is no doubting the fact that Horace Fletcher is -decidedly an exceptional man, yet the records prove that his key is -not merely for the use of exceptional people, but that it is one -susceptible of being used by everybody possessing willpower enough to -enable them to say “yes” when offered something good. - -Like other great discoveries, Mr. Fletcher’s discovery of the right -way to eat came partly as an accident. Happening to be in Chicago at -a time when his friends were all away, and being forced to stay in the -city, he took to lingering over his meals in order to pass away the -time. He began to taste every spoonful of soup, to sip every mouthful -of anything liquid, with great deliberation, noting the different -tastes and searching out new flavors. - -He chewed each morsel of meat or bread or fruit or vegetable until, -instead of being gulped down, it was drawn in easily by the throat. And -in this manner did he stumble upon his pathway to deliverance. He had -not been “toying” with his food—as he then considered he was doing—for -more than a few weeks before he noticed that he was losing a great -deal of superfluous fat, that he was eating less, but with far greater -enjoyment, than ever before in his life, that his taste for simpler -foods increased as his taste for highly seasoned and complex dishes -decreased, and that he was feeling better both physically and mentally -than he had felt in many years. - - - THE MAGIC OF MASTICATION - -What did these things mean? Some hidden virtue in the food he was -eating? Some hitherto quite unsuspected tonic in the smoke of -Chicago? Or a lesson in health furnished by the “how” of his eating? -At this point there flashed through Mr. Fletcher’s memory the -story of Gladstone’s advice to his children to chew each morsel of -food thirty-two times (once for each tooth in their heads) if they -would preserve their health. In that moment, Mr. Fletcher began his -investigation of the many processes that go to make up the simple act -of mastication, an investigation which has now been going on for more -than ten years, and which has resulted in directing public attention -to the supremely important subject of nutrition with more emphasis, -and in the arousing of more general interest and the production of -more telling effect than any other circumstance or event has done in -the history of physiologic science. The word “Fletcherizing” was first -applied by Dr. J. H. Kellogg, of Battle Creek, after the analogy of -“pasteurizing,” in describing the act of mastication as recommended by -Mr. Fletcher. “Fletcherism,” as Mr. Fletcher’s system of mental science -and of physical culture through mastication has come to be known, after -first being for years a stock jest of the newspaper funnyman, has now -been recognized, even by those scientists who detest all “isms,” as a -most valuable bridge from the land of bad food habits and disease to -the land of good food habits and health. - -The bridge certainly afforded its builder a passage from one region to -the other. Following a constant improvement in his general condition, -beginning almost simultaneously with the adoption of his new way of -life, Mr. Fletcher is to-day one of the strongest and most enduring men -alive. Tests of his strength and endurance made at the Yale gymnasium -at different times prove beyond a doubt that this is so. The following -is a quotation from the report of Dr. William G. Anderson, director of -the Yale Gymnasium: - - - DR. ANDERSON’S REPORT - -“In February, 1903, I gave to Mr. Horace Fletcher the exercises used -by the ‘Varsity’ crew. He went through these movements with ease and -showed no ill effects afterwards. At that time Mr. Fletcher weighed -157½ pounds, and was in his fifty-fifth year. On June 11, 1907, -Mr. Fletcher again visited the Yale Gymnasium and underwent a test -on Professor Fisher’s dynamometer. This device is made to test the -endurance of the calf muscles. - -“The subject makes a dead lift of a prescribed weight as many times -as possible. In order to select a definite weight, the subject first -ascertains his strength on the Kellogg mercurial dynamometer by one -strong, steady contraction of the muscles named—and then he finds -his endurance by lifting three-fourths of this weight on the Fisher -dynamometer as many times as possible at two or three second intervals. -One leg only is used in the lift, and as indicated, the right is -usually chosen. - -“Mr. Fletcher’s actual strength as indicated on the Kellogg machine -was not quite four hundred pounds, ascertained by three trials. In his -endurance test on the Fisher machine he raised three hundred pounds -three hundred and fifty times and then did not reach the limit of his -power. - -“Previous to this time, Dr. Frank Born, the medical assistant at the -Gymnasium, had collected data from eighteen Yale students, most of whom -were trained athletes or gymnasts. The average record of these men was -87.4 lifts, the extremes being 33 and 175 lifts. - - [Illustration: MR. HORACE FLETCHER - Making a World’s Record on the Dynamometer without previous training. - Dr. William G. Anderson, Director of the Yale Gymnasium, in the - Background.] - -“You will notice that Mr. Fletcher _doubled_ the best record made -previous to his feat, and numerous subsequent tests failed to increase -the average of Mr. Fletcher’s competitors. Mr. Fletcher informs me -that he had done no training nor had he taken any strenuous exercise -since February, 1907. On two occasions only during the past year he -reports having done hard work in emergencies; once while following -Major-General Wood in the Philippines in climbing a volcanic mountain -through a tropical jungle on an island near Mindanao for nine hours; -and once wading through deep snow in the Himalayan Mountains, some -three miles one day and seven miles the next day, in about as many -hours. This last emergency experience came through being caught in a -blizzard near Murree, in Northern India, at 8500 feet elevation, on -the way to the vale of Kashmir. These two trials represented climatic -extremes, and Mr. Fletcher states that neither the heat nor the -cold gave him discomfort, a significant fact in estimating physical -condition. - -“Before the trial on the Fisher machine, the subject’s pulse was normal -(about 72); afterwards it ran 120 beats to the minute. Five minutes -later it had fallen to 112. No later reading was taken that day. - -“The hands did not tremble more than usual under resting conditions, -as Mr. Fletcher was able to hold in either hand immediately after the -test a glass brimming with water without spilling a drop. The face was -flushed, perspiration moderate, heart action regular and control of -the right foot and leg used in the test normal immediately following -the feat. I consider this a remarkable showing for a man in his -fifty-ninth year; 5 feet, 6½ inches in height, weighing 177½ pounds and -not in training.” - -In order to make a more thorough test of Mr. Fletcher’s power of -endurance under varying degrees of physical strain, he underwent on -the 17th, 18th, 19th, 21st and 22nd of June, 1907, a number of other -exceedingly severe tests, of which Dr. Anderson says: “After each test -the respiration and heart action, while active, were healthy, and, -under such conditions, normal. - -“There was not the slightest evidence of soreness, stiffness or -muscular fatigue either during or after the six days of the trials. Mr. -Fletcher made no apparent effort to conceal any evidence of strain or -overwork and did not show any. He informs me that he felt no distress -whatever at any time. Should any one wish to become more familiar with -the strenuousness of the movements selected, let him try them. The -effort will be more convincing than any report. - -“During the thirty-five years of my own experience in physical training -and teaching, I have never tested a man who equalled Mr. Fletcher’s -record. - -“The later tests, given in June, 1907, were more taxing than those -given in 1903, but Mr. Fletcher underwent the trials with more apparent -ease than he did four years ago. - -“What seems to me to be the most remarkable feature of Mr. Fletcher’s -test is that a man nearing sixty years of age should show progressive -improvement of muscular quality merely as the result of dietetic care -and with no systematic physical training. The method of dietetic care, -too, as given by Mr. Fletcher, is so unusual that the results seem all -the more extraordinary. He tells me that during the four and a half -years intervening between the first and the recent examinations he has -been guided in his choice of foods and in the quality also, entirely -by his appetite, avoiding as much as possible any preconceived ideas -as to the values of different foods or the proportions of the chemical -constituents of the nourishment taken. - -“During this four year period he has more than ever catered to his -body nourishment in subservience to instinctive demand. He has -especially avoided eating until appetite has strongly demanded food, -and has abstained from eating whenever he could not do so in comfort -and enjoyment. Mastication of solid food and sipping of liquids -having taste to the point of involuntary swallowing, according to -his well-known theory of thoroughness in this regard, has also been -faithfully followed. - -“There is a pretty good evidence that taking food as Mr. Fletcher -practices and recommends limits the amount ingested to the bodily need -of the moment and of the day, leaving little or no excess material to -be disposed of by bacterial agency. This might account for the absence -of toxic products in the circulation to depress the tissue. - -“The possible immunity from lasting fatigue and from any muscular -soreness, resulting from the unaccustomed use, and even the severe use, -of untrained muscles is of utmost importance to physical efficiency. - -“My own personal observance and trial of Mr. Fletcher’s method of -attaining his surprising efficiency, strengthened by my observation of -the test-subjects of Professors Chittenden and Fisher who have come -under my care meantime, lead me to endorse the method as not only -practical but agreeable. As Mr. Fletcher states, both the mental and -mechanical factors in selecting and ingesting food are important, the -natural result of the care being a wealth of energy for expression in -physical exercise.” - - - FLETCHERISM - -So much for Horace Fletcher’s own case. - -Yet when he first announced his discovery, his own family laughed -at him, and the medical world called him crank. But by quiet, sane, -persistent work—by applying to the propaganda of his idea the same -methods that had brought him success in business, he succeeded in -impressing the scientific world with the value of his method. - -An extensive literature has grown up around Mr. Fletcher’s own books. -The most important medical bodies in Europe and America have invited -him to lecture before them. Hospitals in larger cities have printed his -own code of the rules of mastication for distribution. And no large -sheet of paper was required, for the whole system could be printed on a -postal card, and room would be left for a picture of its author. - -Why is complete mastication the best way of eating? Why does its -practice lead to recovery of lost health, or increase of health; to -increase of strength, to increase of endurance. Is it not a very -tedious method, and thus of more trouble than its promised benefits are -worth? Does it not waste time? Does it not lead to loss of enjoyment of -food? - -These are a few of the questions which a discussion of Fletcherism -invariably arouses. We speak with a deep conviction of truth when we -say that Fletcherism leads to saving of time, instead of loss of -time; that it brings increase of sensuous enjoyment of food instead -of decrease of it; and that if it is tedious or a bore, then it is -not Fletcherizing. The very essence of Fletcherism is the dropping of -worry, the elimination of stress and strain. If you do as Fletcher -says, instead of doing as somebody says that Fletcher says, you will -chew for taste, and not for time; you will take a crust of bread, or a -morsel of potato, for instance, into your mouth and roll it with your -tongue, and press it against the roof of your mouth, and pass it to -and fro, and crunch it, and crush it; and all the while you will not -be counting the chews, nor even thinking about chewing, but on the -contrary you will be thinking of the taste of the morsel, and seeking -that taste—and finding it. - -Yes, finding it, even in a crust of bread or in a morsel of potato, in -those humble foods which the most of us seem to take more as matters of -habit; for by giving the saliva in the mouth a chance to fulfill the -work for which it is put in our mouths by nature, we find that the -starch in the bread and in the potato is turned into a sweet, toothsome -and partly digested morsel of sugar. - -Here is a point that answers another of the questions which arose a -paragraph or so back. This turning of the starch in bread into sugar -by the action of saliva is only one of the numerous acts of digestion -which is accomplished in the mouth by the teeth, the tongue, the -palate, and the various kinds of juices, or saliva, which are in the -mouth. Horace Fletcher pointed out, and medical science now confirms -his assertions, that many of the most important parts of the digestive -process are meant by nature to be carried out in the first three inches -of the alimentary canal. And this is the only place in all the thirty -feet or so of the alimentary canal where digestion is in our own -control. If we bolt or insufficiently masticate our food, these mouth -processes of digestion are simply not accomplished; and for this the -whole system suffers sooner or later. The stomach and the intestines -are called on to do a great deal of extra work, and much of this -extra work is of a kind which they are unable to do. Consequently, -what food can not be digested must decompose in the intestines, with -the consequent production of poisonous fluids and gases which permeate -the body. The whole machinery of digestion is thrown out of gear. All -the various germs of disease race to be first to enter the disarranged -mechanism, as criminals rush to a city that is in disorder. The blood -not being as well nourished as it should be, the white army of the -soldiers of the body begin to weaken and to die, and the forces of -disease penetrate through their warding lines and attack the fort of -life from many sides, or else concentrate their strength in the form of -some virulent sickness. - -Thorough mastication, on the other hand, means the reverse of these -conditions. Almost incredible seem the hundreds of stories which -we personally know to be true of men and women who have used Mr. -Fletcher’s method as a means to enter the land of good health. In -the opinion of Dr. Kellogg of Battle Creek, “There is no doubt that -thorough mastication of food solves more therapeutic problems than any -other thing that can be mentioned. It solves the whole question of -the right combination of foods; solves the question of the quantity -of foods, and the quality of foods, after one has got his appetite -trained, his natural instinct trained; and when it comes to certain -diseases like acidity of the stomach, hyper-acidity or hypo-acidity, -dilation of the stomach or cirrhosis of the liver, or any other trouble -with the digestive organs, if it does not effect a radical cure it -makes it possible to tolerate a condition which otherwise would be -deadly in a short time. It makes it possible for a patient to live a -long time, enjoying comfortable health, where otherwise he would be -crippled so that he could not live long at all.” - -Although we insist upon the fact that Fletcherism is simple, and easy, -too, once you have really begun its proper use, yet we also know that -there are many difficulties which the average man or woman has to face -at the outset. Professor Fisher encountered these difficulties when -experimenting with his students at Yale, and we are indebted to him for -enumerating some of them. And these difficulties, like the habit of -hasty eating itself, are products of our civilization. - -We mean such difficulties as, first, _conventionality_, or the desire -to eat what others eat, and the unwillingness to appear different; -_politeness_, the desire to please one’s host, or hostess, and eat -“what’s set before you,” or to eat something which you know you don’t -want or which you know is bad for you, because you fear to offend -somebody or other who has cooked it, or bought it for you; _food -notions_, or the opinion that certain foods are “wholesome,” and that -certain foods should be avoided as injurious even if delicious to the -taste; _narrowness of choice_, as at a boarding house table (and a -great number of home tables!) which often supplies what is not wanted -and withholds what is; and, lastly, habit, by which the particular -kinds and amounts of food which have become customary through the -action and interaction of the causes previously named, are repeated -day after day, without thought. - -“Habit hunger” is another of our handicaps. Habit hunger is said by Mr. -Fletcher to be responsible for a vast deal of overeating. He refers -to the fact that when we are children we eat at least one-third more -proteid or tissue-building foods, in proportion to our size, than we -require as adults, for the reason that our growing frames must then be -nourished and upbuilt; but when we reach the adult stage we are apt to -maintain this excessive consumption of proteid food—and proteid, as we -shall see later on, is the chief source of dietary ills. - -These are some of the difficulties to be encountered by the person who -sets out upon the road to health. But they are very slight barriers, -indeed, to the person possessed of willpower, and when the benefits -and pleasures to be gained are so enormously in excess of the few -initiatory troubles, it is not to be wondered at that more than a -million persons in England and America are already following Horace -Fletcher’s system in whole or in part. - - - HOW CHEWING STIMULATES DIGESTION - -Certain remarkable experiments conducted by Rogers, Metchnikoff, and -Pawlow in Europe, and by Cannon and Kellogg in America, have thrown a -new and interesting light upon the ideas of Fletcher; proving that the -act of chewing the food gives to the nerves that control the digestive -fluids an opportunity to assay the food, to test it and select for -it the particular kind of digestive fluid which that particular kind -of food requires. It appears that there are many different kinds of -saliva, and each one of these kinds has a particular kind of work to -do, which no other kind is able to do. Metchnikoff has shown that if -one takes cane sugar into the mouth with or without other food, there -is manufactured by the salivary glands a certain peculiar fluid which -digests cane sugar. If the cane sugar is not taken into the mouth, then -that substance is not made. The saliva that flows into the mouth when -there is food there but no cane sugar with the food, will not digest -cane sugar. So it readily can be seen that if cane sugar should be -hastily swallowed, it is much less likely to be properly digested. And -this holds good with nearly all other kinds of food. - - - THE “FOOD FILTER” - -“But how is a person to know when he has chewed a mouthful long -enough?” the reader asks. Mr. Fletcher answers that nature has provided -us with a food filter—an automatic safety device. Professor Hubert -Higgins, formerly demonstrator of anatomy at Cambridge University -in England, and Professor Hasheby of Brussels, Belgium, have lately -conducted a series of experiments which throw light on this question on -its scientific side. At the back of the tongue there are a number of -little knobs, which are really taste buds, or apparatus for the tasting -of food. During the time that mastication is going on, the mouth is -closed and is completely air tight, and germproof. This fact one can -readily demonstrate by filling out the lips with air. The mouth is -full of air, yet one can breathe behind this curtain of air, showing -that the mouth is thoroughly cut off. This is what happens during -mastication, for of course one should masticate with the lips closed. -Now, when the food has become sufficiently ensalivated, or mixed up, -the circumvallate papillæ at the back of the throat, where the taste -buds are, relax, and behind that the soft palate forms a negative -pressure. This soft palate is muscled just as it is in the horse—which -is an animal that masticates, but is not found in the dog, which is an -animal that bolts its food. Whenever the food is ready for the body, -the soft palate relaxes, and is sucked back, and the swallowing of a -mouthful of the prepared food takes place involuntarily. - -The body is thus supplied with as perfect a protection as could be -devised, and perfectly automatic; all that is necessary being that one -should masticate the food until it naturally disappears. One must not -attempt to keep the food too long in the mouth, but let it have its own -course. There are some sorts of food which, when one has chewed them -three or four times, are sucked up, showing that they have received -all the mouth treatment that nature requires they should. With other -foods one can masticate up to one hundred and fifty times, and still -they are not sucked up. - -This food filter is a perfectly instinctive apparatus; but as people -have acquired the habit of flavoring foods with artificial sauces and -relishes, most of them have spoiled this protective device. In the -words of Mr. Fletcher himself: “This is a gift of Nature to man which -we have been neglecting. It is not a gift which has been given to me -and a few others alone. I think everybody could acquire the use of it -if they would give Nature a chance by eating slowly, by eating with -a sense of enjoyment, and by never eating save when they are really -hungry and in a mood to enjoy the food.” - - - - - III - - THE YALE EXPERIMENTS - - -At Yale University, Professor Russell H. Chittenden, Director of -the Sheffield Scientific School, Lafayette B. Mendel, Professor of -Physiological Chemistry, and Irving Fisher, Professor of Political -Economy, have carried on a long series of experiments, begun six years -ago as a test of the claims made by Fletcher. The net results of these -experiments up to date (for they are still in progress) may be put into -a nutshell. The following statement was drawn up by one of the writers -of this book and submitted to Professors Chittenden and Fisher, who -have accepted it as a summary of their present views: - -“The commonly accepted standards which claim to tell the quantity of -food needed each day by the average man are based upon many careful -observations of what men actually do eat. - -“We challenge these standards, however, as the exact science of to-day -cannot accept as authority common customs and habits in any attempt to -ascertain the right principles of man’s nutrition, since experiments -have demonstrated how readily one set of habits may be substituted for -another and how easily wrong habits become hardened into laws. The -evidence presented by observers of common customs, while they must be -duly considered, cannot, therefore, be taken as proof that these habits -and customs are in accord with the true physiological needs of the body. - -“We believe that the following propositions have been demonstrated as -truths by the experiments we have made at Yale. - -“People in general eat and drink too much. - -“Especially do they eat too much meat, fish and eggs. - -“This is so because meat, fish and eggs are the principal -proteid-containing foodstuffs. - - [Illustration: PROF. RUSSELL H. CHITTENDEN, PH.D., LL.D., SC.D., - Director Sheffield Scientific School, Yale University. He has - conducted many dietary experiments from the physiologist’s point - of view.] - -“Proteid is an essential food element, absolutely necessary for the -upbuilding of tissue, for the maintenance of life. It is one of three -main elements into which all foodstuffs may be divided—the others -being Carbohydrates (the sugars and starches) and Fat. While it is -indispensable, it is also the element which the body machinery finds -most difficult to dispose of. Proteid is ‘nitrogenous.’ Nitrogen is -never wholly consumed in the body furnace as fats, sugars and starches -are. There is always solid matter left unconsumed, like clinkers in a -furnace; which clinkers the kidneys and liver have to labor to dispose -of. If the clinkers are produced in excess of the ability of these -organs to handle them without undue wear and tear, damage of a serious, -and sometimes permanent, nature follows. The ideal amount of proteid -is the amount which will give the body all of that substance which it -needs without entailing excessive work upon the body machinery. - -“Excessive consumption of proteid foodstuffs—like meat, fish and -eggs—is the greatest evil affecting man’s nutrition. The excess of -proteid not only remains unburned in the bodily furnace, but this -waste matter very often decays in the body, forming a culture bed -for germs which effect the whole system, a condition scientifically -known as autointoxication, or self-poisoning of the body through the -action of the germs of putrefaction, and of other germs, which are -bred in the colon, or large intestine. The researches of Metchnikoff, -Bouchard, Tissier, Combe, and other eminent scientists, have shown that -autointoxication is the source of a great number of the most serious -chronic diseases which afflict mankind. - -“We say, then, that the existing dietary standards place in all -cases the minimum of proteid necessary for the average man’s daily -consumption at far too high a figure. It may be safely said that it is -placed twice as high as careful and repeated experiments show to be -really necessary. - -“There can be little doubt that the habit of excessive eating and -drinking, combined with the habit of too hasty eating and drinking, -especially of meat, fish and eggs, are probably the most prolific -sources of many bodily disabilities affecting men and women, and are -consequently the greatest deterrents to the attaining by men and women -of a high grade of efficiency in work, of better health, of greater -happiness, and of longer life. - -“We believe that it has been demonstrated as a fact that health can be -bettered, endurance increased, and life lengthened, by cutting down -the commonly accepted standards of how much meat, eggs, fish and other -proteid food we should eat and drink by about one-half.” - - * * * * * - -After Horace Fletcher had attracted the notice of the scientific world -in 1902, Professor Chittenden invited him to become the subject of a -series of experiments at Yale, where the Sheffield Scientific School -possessed an equipment suitable for an elaborate inquiry of this kind -much superior to any to be found in Europe. - - - FLETCHER’S CLAIMS SUPPORTED - -Professor Chittenden first made certain, by experiments which precluded -any chance of error, that Horace Fletcher’s claims were justified so -far as Horace Fletcher himself was concerned. But this, of course, -by no means solved the problem. Mr. Fletcher might simply be a -physiological curiosity—a digestive freak—of whom there are many known -cases. He lived and thrived on an amount of proteid food startlingly -less than was deemed necessary by all existing standards, but this -could not be taken as proof that people in general could do likewise. -Only an exhaustive series of tests on a large number of people of -varying ages and conditions of life could prove this. Professor -Chittenden resolved to make these tests. - -At the very outset, however, he faced this difficulty. If Mr. -Fletcher’s was merely a freak case, there would be a grave danger in -putting other men upon his dietary. Mr. Fletcher was flourishing on -a daily consumption of proteid foodstuffs amounting to an average of -only 45 grams, and the fat, sugar and starch consumed by him were -in quantities only sufficient to bring the total food value of the -daily food up to a little more than 1600 “calories,” or units of -fuel energy. The Voit standard—which is the typical one, the one most -commonly accepted, and which is based upon thousands of studies of -what men and women actually eat—demands that the average man shall eat -at least 118 grams of proteid, with a total fuel value of 3000 large -“calories” for the daily ration. - -To make clear to the non-scientific reader just what quantity of -foodstuffs is represented by 50 grams of proteid, which is 5 grams -more than that consumed daily by Mr. Fletcher in his tests, and is -approximately the amount consumed daily by other men in the Yale -experiments, it may be said that 50 grams is about equal to 772 grains, -which are equal to about 1¾ ounces. This quantity would be represented -by the proteid contents of 9½ ounces of lean meat, or 7 eggs, or -27 ounces of white bread. Nine and one-half ounces of meat (using -comparisons furnished by Dr. Edward Curtis) is about the weight of a -slice measuring 7 by 3 inches and cut ¼ of an inch thick. Twenty-seven -ounces of bread represent somewhat less than two loaves, the standard -loaf weighing one pound (16 ounces). Of course, few people ever eat 7 -eggs, or 2 loaves of bread in a day; but the vast majority of people in -America do eat a great deal more proteid than would be represented by 7 -eggs, or 2 loaves of bread or a slice of meat of the size named, since -proteid is found in a great number of other foodstuffs besides those -mentioned. - - - CHITTENDEN’S EXPERIMENTS ON HIMSELF - -Professor Chittenden realized that to ask a number of men to subsist on -a ration similar to that which nourished Mr. Fletcher might possibly -result in seriously weakening their constitutions. This is the problem -which has often confronted other scientists, and Professor Chittenden -solved it in a way characteristic of the true scientist—the devoted -warrior in humanity’s cause who wages warfare against the forces of -evil. He began his experiments upon himself. - -The result rewarded his self-sacrificing spirit; for within a few -months a severe case of muscular rheumatism (which had plagued him for -years, refusing to yield to treatment) disappeared; and with it went -a recurrent bilious headache. And it may be stated that these have -never returned. Professor Chittenden has adopted as a habit of life the -dietary which he began as an experiment five years ago. At that time he -was a hearty eater of three meals a day, meals rich in meat and other -proteid foodstuffs. - - - THE OTHER CHITTENDEN TESTS - -Professor Chittenden then began experiments with a group of university -professors and instructors, with a group of thirteen enlisted men -of the army, and a group of eight college athletes in training. All -three of these groups of men were subjected to careful laboratory -observations for continuous periods of many months, during which -the proteid ration was reduced from one-half to one-third what had -been customary. The professors and athletes followed their customary -vocations during the period of observations, while to the ordinary -drills of the soldiers were added severe gymnasium work under the -supervision of Dr. Anderson. - -Results were as follows: The subjects usually lost some weight, -especially such as were fat. But it was found that having got down to a -new standard, they held this steadily. They all maintained muscular and -nervous vigor. Careful tests determined that the soldiers and athletes -positively gained in muscular strength. All kept in good health; and -many got rid of illnesses with which they had been suffering in the -beginning. Appetite was thoroughly satisfied; and quite a number of -the subjects permanently adopted the new method of living. Nine of -the soldiers went in a body to a new station, and from thence they -afterwards wrote, through one of their number, to Professor Chittenden, -saying: “The men are in first-class condition as regards their physical -condition, and all of them feeling well. We eat little meat now as a -rule and would willingly go on another test.” - -At the beginning of the experiments these soldiers were subsisting on -a daily ration which allows one and one-quarter pounds of meat per day -apiece; and toward the end of the experiments they were subsisting and -increasing their strength on a daily ration of meat equivalent to about -one small chop or less! - -These experiments constituted the first series made by Professor -Chittenden. He later carried through a series with dogs: prior -experiments having supported the view that the dog, a typical high -proteid-consuming animal, declined or died when forced to subsist -on quantities of proteid less than the amount ordinarily consumed. -Professor Chittenden, however, challenged here the methods, as well as -the results, of previous investigators. In previous experiments with -dogs the animals had been invariably handicapped by being confined -in dark and dismal quarters, too cramped to permit of exercise, and -at times unsanitary in condition. He reversed these conditions—and -reversed the results. His dogs lived and thrived on a diet far less -rich in proteid than former investigators deemed necessary. - - - PROFESSOR CHITTENDEN’S CONCLUSIONS - -Summing up the conclusions reached by him after arduous years of -experiment and study, Professor Chittenden declares that 60 grams of -proteid (about the quantity which a single small chop would supply) are -all that are required by the average man of 150 pounds body weight. -This is one-half the Voit standard, and far below the common practices -of the majority of mankind in Europe and America. - -“But there should be no practical use of the terms ‘standard diets’ and -‘normal diets’ by people in general,” says Professor Chittenden. “What -is needed to-day is not so much an acceptance of the view that man -needs so many grams of proteid per kilogram of body weight, as a full -appreciation of the general principle that the requirements of the body -for proteid food are far less than the common customs of mankind, and -that there are both economy and gain in following this principle in -practice.” - - - HOW TO INCREASE ENDURANCE - -The most broadly interesting of these Yale food experiments are those -having to do with the question of endurance. The vast majority of -people are not ambitious to excel as athletes; they find better and -more enjoyable forms of work in life than putting up big dumb-bells, -or breaking records on the athletic field. Of course, everybody -wants to be strong, and to have well-trained and active muscles; -but on the whole, what the majority of people need is physical and -mental stick-to-itiveness—the ability to work without deterioration, -without running down like worn-out machinery. Professional men, day -laborers, students and athletes, all need this invaluable quality of -endurance—this quality that is the true capital in the bank of life -to be at their command day in and day out, with a reserve ready to be -drawn upon whenever an emergency arises. And it is precisely here that -the new art of health bestows its benefits upon those who follow it. - -It was to ascertain the relation between diet and endurance in -the light of the new knowledge shed upon the subject by Professor -Chittenden’s experiments, that Professor Irving Fisher inaugurated his -own experiments at Yale University. He conducted two series of tests, -as follows: - -First, to ascertain the effect of thorough mastication on endurance, -following the rules laid down by Horace Fletcher, with the help of nine -healthy students. - -Second, to ascertain the influence of flesh eating on endurance as -compared with the effect of abstinence from flesh, with a group of -forty-nine persons, splitting the group as follows,—first, athletes -accustomed to a flesh, or high proteid dietary; second, athletes -accustomed to a low proteid, or non-flesh dietary; third, sedentary -persons accustomed to a low proteid, or non-flesh dietary. - - [Illustration: PROF. IRVING FISHER, PH.D., - Professor of Economics at Yale University. His investigations have - had to do largely with the cost of necessary food.] - -The flesh-eaters were Yale men, including some of the best known -athletes of the university. The abstainers were nurses and physicians -attached to the Battle Creek Sanitarium. - -Professor Fisher’s interest in the subject was that of a political -economist. Meats, as a general rule, are the most expensive part of the -national diet, and it is apparent that if a fleshless, or low proteid, -diet will increase endurance, it will also increase the national -earning capacity, and thus add to the national wealth. When Professor -Fisher began his experiments he encountered a singular fact, which was -that the science of physiology had given very little attention to the -study of endurance. “That strength and endurance are not identical, -is only partly recognized,” he writes. “The strength of the muscle is -measured by the utmost force that it can exert once; its endurance, by -the number of times it can repeat any exertion within its strength. -The repetition of such exertion, if not stopped by the refusal of the -will, is finally stopped by the reduction of the strength of the muscle -till it is unable to perform further. Thus endurance may be expressed -in terms of loss of strength. It is related to fatigue, and it is only -through the study of fatigue and fatigue poisons, made by Mosso and -others, that light has been thrown on the nature of endurance.” - -When these tests were held Professor Fisher had not then invented the -machine for registering endurance which is now in use in the Yale -gymnasium; therefore, three simple tests were employed: first, holding -the arms horizontal as long as possible; second, deep knee bending; -third, leg raising with the subject lying on his back. - - - VICTORY FOR THE LOW PROTEID DIET - -The results of the competitive tests were all in favor of the -flesh-abstaining athletes. In the first test, which was holding the -arms horizontal, only two of the fifteen flesh-eaters succeeded in -holding their arms out over a quarter of an hour; whereas twenty-two -of the thirty-two abstainers surpassed that limit. None of the -flesh-eaters reached half an hour, but fifteen of the thirty-two -abstainers exceeded that limit. Of these, nine exceeded one hour, four -exceeded two hours, and one exceeded three hours, the last going -exactly two hundred minutes, or three hours and twenty minutes. - -In the leg raising test the record showed little difference. None -of the abstainers reached their absolute limits. The highest record -for the abstainers was one thousand times. A flesh-eater reached one -thousand, three hundred and two, but did so after the one-thousand mark -had already been set for him by an abstainer, and he went into the test -with the expressed intention of defeating his rival. Professor Fisher -states that it was evident from his fatigue at the end of the test that -he could not have repeated the performance on the next day, as did his -flesh-abstaining rival. - -In respect to deep-knee bending, Professor Fisher pointed out that -of the nine flesh-eaters who went into this contest, only three went -above three hundred and twenty-five times, while of the abstainers, -seventeen surpassed this figure. Only nine of the flesh-eaters reached -one thousand, as against six of the twenty-two abstainers. None of -the flesh-eaters surpassed two thousand, while two of the abstainers -did. One abstainer, an athlete, S. A. Oberg, did two thousand and four -hundred dips or deep knee bends, almost doubling the highest figure set -by the flesh-eating athlete, which was one thousand, two hundred and -ninety-two. Most of the Yale flesh-eating athletes were so severely -crippled by their efforts in this particular set of movements that -Professor Fisher resolved not to employ them again, and went to work -on his device for mechanically registering endurance. One of the Yale -athletes, who in the deep-knee bending test had reached five hundred -times, fainted. Several had to be carried down the gymnasium stairs, -and others were made so stiff and sore that for days they could -not walk up and down stairs with comfort, while in the case of the -abstainers from flesh foods there were comparatively little painful -after-effects. Two of the abstainers, one a Yale athlete, were almost -free from physical after-effects. The Yale man ran on the track of -the gymnasium after his performance, and took a long walk afterward; -while the other athlete, Oberg, a Sanitarium nurse, who made the -highest record of all, two thousand four hundred times, continued his -duties and found little annoyance from stiffness or soreness. (Another -flesh-abstaining athlete, John E. Granger, of Battle Creek Sanitarium, -has since made a new record of five thousand and two dips in two hours -and nineteen minutes.) - -Professor Fisher tried many means to stimulate the flesh-eating -athletes to do their very best. He called upon their “Yale spirit” to -rally to their aid, and he states that the advantage of rivalry as -between the flesh-eaters and the abstainers was decidedly upon the -side of the flesh-eaters, for their tests, with two exceptions, came -after all the records of the abstainers had been completed. The Yale -men felt that their tests would go on record as tests of Yale athletes, -and Professor Fisher states that the “Yale spirit” which aided them -appeared to be as great a stimulus as any “vegetarian” spirit could -possibly be. - - - THE RESULT OF THE MASTICATION TEST - -As to the experiment with the nine healthy students, Professor Fisher -says: - -“The results of the experiment demonstrated so great an increase -of endurance as to seem at first incredible. It certainly was a -surprise, both to the men and to me. But statistics which I have been -collecting during the last two years have prepared me to find great -differences and changes in endurance. The special result of the present -experiment is to show that diet is an important factor in producing -such alterations. The fact that endurance, even among persons free -from disease, is one of the most variable of human faculties—far -more variable than strength, for instance—is evident to any one who -has made even a superficial examination. Some persons are tired by -climbing a flight of stairs, whereas the Swiss guides, throughout the -summer season, day after day spend their entire time in climbing the -Matterhorn and other peaks; some persons are “winded” by running a -block for a street car, whereas a Chinese coolie will run for hours on -end; in mental work, some persons are unable to apply themselves more -than an hour at a time, whereas others, like Humboldt, can work almost -continuously through eighteen hours of the day. - - [Illustration: MR. JOHN E. GRANGER BREAKING THE WORLD’S RECORD FOR - DEEP KNEE BENDING. - The spectator at the extreme right is Mr. Alonzo A. Stagg, coach - of the Chicago University football team. Mr. Michael Williams is - between the two.] - -“It is, to say the least, remarkable that hitherto so little effort -has been directed toward discovering the factors which explain such -differences in endurance. That exercise is one of the most and perhaps -the most important factor has long been recognized. A correspondent -assures me that by means of moderate _regular_ exercise he succeeded -in increasing his endurance between 100 and 200% in three weeks as -measured by leg-raising and “dipping.” The influence of diet has always -been regarded as small or negligible, and the opinion has almost -been universal, until recently, that a diet rich in proteid promotes -endurance. Even among those whose researches have led them to the -opposite conclusion, there is very little conception of the extent to -which diet is correlated with endurance. Such a person, a medical -friend of the writer, stated, when the present experiment was planned, -that he did not think the dietetic factor strong enough compared with -others to produce any marked effect. We have all heard, of course, -of the enthusiastic reports of vegetarians as to their increased -endurance, but these we have discounted as exaggerations. The result -of the present experiment, however, would seem to indicate that one’s -improvement in endurance is usually not less, but greater, than he -himself is aware of. Probably it is also true that we may lose a large -fraction of our working power before we are distinctly conscious of the -fact. - -“While the results of the present experiment lean toward -‘vegetarianism,’ they are only incidentally related to that propaganda. -Meat was by no means excluded; on the contrary, the subjects were urged -to eat it if their appetite distinctly preferred it to other foods. - -“The sudden and complete exclusion of meat is not always desirable, -unless more skill and knowledge in food matters are employed than most -persons possess. On the contrary, disaster has repeatedly overtaken -many who have made this attempt. Pawlow has shown that meat is one of -the most, and perhaps the most, ‘peptogenic’ of foods. Whether the -stimulus it gives to the stomach is natural, or in the nature of an -improper goad or whip, certain it is that stomachs which are accustomed -to this daily whip have failed, for a time at least, to act when it was -withdrawn. - -“Nor is it necessary that meat should be permanently abjured, even when -it ceases to become a daily necessity. The safer course, at least, is -to indulge the craving whenever one is ‘meat hungry,’ even if, as in -many cases, this be not oftener than once in several months. The rule -of selection employed in the experiment was merely to _give the benefit -of the doubt_ to the non-flesh food; but even a _slight_ preference for -flesh foods was to be followed. - -“Under flesh foods are included all meat and ‘stock’ soups. It has -been shown that although these extracts of meat contain a large amount -of nitrogen, it is not in the form of proteid which can be utilized, -but only of waste nitrogen which must be excreted. Apparently the sole -virtue of such soups is that they supply the ‘peptogenic’ stimulus -above referred to. - - - ANYBODY CAN APPLY THE NEW KNOWLEDGE - -“The practical value of the experiment consists in the fact that any -layman can apply it, with or without a knowledge of food values, though -with more advantage if he possess than if he lack such knowledge. -If the dietetic rules of the present experiment are followed, no -self-denial as to foods is required. It is, however, absolutely -necessary that there should be _self-control_ enough to break up the -habit of hurried eating to which modern civilization has brought -us—habituating us, as it were, to eat against time. - -“Experience indicates that appetite does not lead to a diet fixed in -amount or constituents, but moves in undulating waves or cycles. The -men who took part in the experiment were encouraged, after any of -the symptoms which seemed to be associated with high proteid (such -as heaviness, sleepiness, stiffness, or soreness after exercise, -or catching cold), to cut down on their proteid and substitute fat -to restrain the gastric juice. This advice was intended to make -application of the theories of Folin that we usually carry a reservoir -of proteid, enough to supply our needs for body-building for a -fortnight. If this reservoir is exhausted, proteid starvation occurs -and the body feeds on itself; if it is filled too far it overflows and -causes the evils of excessive proteid. If this theory is correct, the -art of eating may consist largely in maintaining a golden mean, such -that the proteid reservoir is neither empty nor overflowing much. Many -persons fear to reduce their proteid to the Chittenden minimum for fear -of proteid starvation; but the experience of those who have tried it -would seem to show that this fear is groundless, _provided_ no violence -is done to natural appetite. This may be trusted, so it would appear, -to raise a warning in the form of ‘nitrogen hunger,’ before the danger -point is reached.” In other words, the body will ask in the language -of hunger for proteid food, if you are not eating as much as you -should. Professor Fisher considers that an amount of meat equivalent to -about one small chop will supply all the proteid necessary in the daily -ration, since proteid is also consumed in bread, potatoes and nearly -all other foods. - -It might be added that one of the writers has found the remedy for -continual bilious headaches in the rigid exclusion from his diet of -all foods that are rich in proteids, including meat, fish, eggs, milk, -cheese, peas and beans; and maintains weight and working efficiency -upon such amount of proteid as he derives from ordinary breadstuffs. -He has found that the craving for high proteid foods soon disappears -if it is not gratified; and that the quantity of bread, potatoes, -etc., which the average person would eat at dinner and supper supplies -all the nitrogen which his system needs, without leaving any to cause -autointoxication. - - - - - IV - - HOW DIGESTION IS ACCOMPLISHED - - -In order not to interrupt the narrative of the Yale experiments, -we have foregone defining certain of the technical terms which it -was necessary to use. It will be well, before going further, to -give a simple description of the manner in which the food we eat is -transformed in the body into tissue building material and energy: a -process the many parts of which are grouped by physiologists under the -name of Metabolism. - -When you take a mouthful of food it enters on a journey through the -body in which it traverses more than thirty feet of the intestinal -tube before that part of it which the body cannot use is ejected; the -process of metabolism begins the moment the lips touch it. The six -salivary glands which are located in the mouth manufacture saliva, -which flows out through numerous openings, and mixes with food as it -is chewed. The saliva not only moistens the food, thus allowing it to -be more easily swallowed, but it also has a most important chemical -office, converting all starchy food matter into sugar, and thus -performing the first and one of the most essential steps in the process -of digestion. - -After the food has been masticated and saturated with saliva, it passes -down the throat through the gullet, which performs a peculiar muscular -contraction, thrusting downward the particles of food. The conversion -of the starch in food into sugar, or glucose, which is begun by the -saliva in the mouth, is continued as the food passes into and down the -gullet, but stops almost completely when the food once reaches the -stomach. - - - THE WORK OF THE STOMACH - -It is in the stomach, on the other hand, that most of the work of -digesting the albuminoids, or proteids, of food is performed by the -gastric juice. The stomach is a pear-shaped bag, that holds about three -pints of material, or three-quarters of an ounce for every inch of the -individual’s height. Food enters it through the gullet on the upper -left hand side, just below the heart. Myriads of glands in the walls of -the stomach are active in the formation of either pepsin, or an acid -fluid which, when combined with pepsin, forms the gastric juice. - -At the back of the stomach, partly overlapping it, lies the liver, -which discharges a liquid called the bile into the alimentary canal -just below the stomach. Behind the stomach, lies a large gland called -the pancreas, which discharges a remarkable fluid, named pancreatic -juice, into the intestine through the same opening which the liver uses -for its bile. Connected with the stomach is the small intestine, which -is the narrow portion of the alimentary canal, and the largest and most -important of all the digestive organs. It is some twenty-five feet in -length, and its walls are everywhere covered with glands which secrete -and exude mucous and other fluids. - -At the lower end of the intestine is the colon or large intestine which -is not a digestive organ in itself, but is a reservoir in which the -food is stored up for a short time, to allow opportunity for complete -absorption of the digested portions. - - - THE ELEMENTS OF FOOD - -Although there may be thousands of different dishes, and combinations -of foodstuffs, fundamentally they are all closely akin, and can be all -resolved into a few quite simple elements: Proteid, Carbohydrate, Fat -or Mineral Salts, or combinations of these; the Proteid class having -many subdivisions, and the Carbohydrates being made up of the various -sugars and starches. - -We also know definitely just what use the body makes of these various -substances. The Proteid is the up-builder of tissue, the essential -foodstuff without which life cannot exist. If we compare the human body -to an engine, as nearly all physiologists seem bound to do, we may say -that Proteid is like the brass, or other metal, of which the structure -is composed. The various Carbohydrates and the Fats are the fuels from -which are derived the energy which animates and operates the mechanism. -The Mineral Salts are used to supply various important bodily needs, -such as elements required by the bones, or the delicate tissue in the -eyes, the enamel for the teeth, and so forth. - - - THE WORK OF THE DIGESTIVE JUICES - -As there are five main food elements, namely, proteid, starch, sugars, -fats, and salts, so also there are five main digestive fluids, the -saliva, the gastric juice, the bile, the pancreatic juice, and the -intestinal juice. - -The saliva is an alkaline fluid that digests starch. Its work is -checked by the presence of acid substances; which explains why the -digestive action of saliva ceases soon after it enters the stomach. -Hence the importance of giving the saliva ample opportunity to perform -its function, by complete mastication, is obvious. - -The gastric juice, of which about seventy ounces is formed by the -stomach daily, contains in addition to hydrochloric acid, a quantity -of pepsin, which with the acid dissolves all sorts of proteids or -albuminous substances, like meat and eggs; and it also contains rennet, -which coagulates milk. The gastric juice digests proteids by converting -them into pepsin, an exceedingly soluble substance which passes readily -into the blood. - -The bile manufactured by the liver has the function of digesting fats. -Fats are not changed chemically, as are starches and proteids. They are -only broken up into particles so small that the cells of the mucous -membrane can take them up and effect their removal into the blood -stream. - -The pancreatic juice is able to perform the work of all the three -digestive fluids which we have already named. In fact, it is even more -powerful than saliva in the digestion of starch, since it is able to -digest raw as well as cooked starch, which the saliva cannot do. It is -also able to convert proteid into peptone, as does the gastric juice; -and it emulsifies fats, as does the bile. - -The intestinal juice digests cane sugar, and is supposed to have a -digestive influence upon all the other food elements. - -The mineral salts which are taken into the body are dissolved by all -the digestive fluids which we have named, some by the saliva and the -juices of the intestinal tube, and others, which require acids for -their solution, by the gastric juice. - -Nearly all these digestive fluids are also powerful antiseptics and are -able to destroy germs when the health of the body as a whole is good. -The gastric juice, for instance, acts as an antiseptic, preserving the -stomach contents from putrefaction during the digestive process. It is -a remarkable fact that the gastric juice, although it is so essential -to life, is a deadly poison, which, when introduced into the blood -produces insensibility and death. - -These digestive juices and organs are able completely to dispose of -all the food elements which are introduced into the body, save proteid -alone. The sugars and starches are either completely absorbed and -oxidized, or stored up in the form of surplus fat. The oxidation or -burning up of proteid, however, is never complete. There is always a -certain amount of unburnable substance left behind from the processes -of metabolism, which the liver and kidneys of the body have to dispose -of. If only as much proteid as is needed by the body for the upbuilding -of its tissue, and the repair of waste, is taken, the body can very -readily handle it; but an excess of proteid is highly disadvantageous. -Professor Chittenden, in his great work, “The Nutrition of Man,” has -set forth in elaborate detail the process of the assimilation of -proteid. It appears that there are many kinds of proteid; the proteid -of eggs is different from that of meat, and that again from the -proteid of beans, and so on; and human proteid is different from all. -Consequently, the body is obliged to transform every kind of proteid -which is brought to it. This proteid is then absorbed by the blood, and -carried to the tissues, which are kept perpetually bathed in a supply -of nutritive material. The taking of more proteid than is needed would -not be so dangerous if it were simply passed on without being digested; -nor even if it were digested and transformed, and then promptly -eliminated. But what actually happens is that the new proteid taken in -is passed through all the stages of assimilation, and drives out in -front of it, so to speak, the proteid which has already been prepared, -but has not yet been used. And the result is, of course, to throw a -double strain upon the liver and the kidneys, the organs of elimination. - -Professor Chittenden also points out the common blunder which is made -in assuming that persons who are doing hard work need an additional -amount of proteid substance. One commonly hears the phrase that -laborers and athletes can eat meat in large quantities, and “work it -off.” As we have seen, one can “work off” sugars and starches and fats -completely; but one cannot “work off” proteid completely. Professor -Chittenden is now recognized as the leading authority of the world upon -this particular question; and he sets forth clearly in his book the -fact that the quantity of proteid needed is not increased by muscular -activity. One may work as hard as he pleases, but his body will use -no more nitrogen, save only in the case where a sufficiency of other -food elements is not supplied. Only as a last resort will the system -undertake the labor of burning up proteid to make energy. - - - HOW MUCH SHOULD WE EAT - -When foodstuffs are taken into the body, digested, assimilated, and -used up, they produce the same amount of heat and other forms of energy -as if burned outside of the body; and hence it follows that the number -of calories, or units of heat, represented in a given foodstuff, is -taken by scientists as a common measure of its food value. - -A calory is a heat unit, which has been adopted as a means of -estimating the nutritive value of foodstuffs. It represents the amount -of energy required to raise the temperature of four pounds of water one -degree Fahrenheit. The number of calories contained in food is obtained -by burning the food and measuring the heat produced by means of a -calorimeter. - -It has been calculated that the normal, average person needs from one -hundred and sixty to two hundred and forty calories of proteids every -day, in order to build blood and tissues. He needs daily from five -hundred to nine hundred calories of fats, which supply heat. - -He needs of carbohydrates, which are the starches and sugars, and which -the body uses to produce energy for work and heat, from one thousand to -one thousand four hundred calories daily. It is declared by Chittenden -and Kellogg, whose work has overset the old notions, that the total -number of calories, or food units, should rarely exceed two thousand. - -Two thousand calories are furnished respectively by twenty-eight -ounces of bread, or ninety-six ounces of milk, or sixty-two ounces of -potatoes, or nine ounces of butter. One quarter of each of these, or -any other fractions which together equal unity, will make up a ration -containing two thousand calories. - -It is quite impossible, however, to make a hard and fast rule in this -matter. Every individual differs from others in his requirements. -Moreover, the weather, the season of the year, the amount and kind -of work done, are all factors in the situation. Hard physical work -and exposure to cold demands the largest food supply. A person who -naturally perspires freely needs more food than a person who does -not, because of the large amount of heat carried off from his body by -the evaporation of sweat from the skin. Adults require food chiefly -to repair waste and losses. Growing children require in addition -to food to repair waste and losses, material for tissue building. -According to the best authorities upon the diet of children, a -growing infant utilizes fully one-third of its total intake of food -in tissue building. When an adult becomes emaciated he requires more -tissue building material than the normal adult, his need for it being -practically the same as that of a growing child. - -We give below a table showing the average number of food units or -calories required daily by people of various heights and weights. This -table is one drawn up by Dr. J. H. Kellogg, Superintendent of the -Battle Creek Sanitarium. In calculating the number of calories required -in a given case, the estimate should be based not upon the actual -weight of the individual, but upon the weight of the average person of -his height. - -“Persons who are in good health,” says Dr. Kellogg, “and find their -weight somewhat greater than the figures given in the table, should -not necessarily consider themselves obese. While above the average in -weight, their condition is probably natural, and no attempt should be -made to reduce the weight to any considerable amount, as injury may -result. The average for adults applies especially to healthy adults -between twenty and thirty years of age. Most people who are above -forty years of age have a natural tendency to increase of flesh, which -requires no attention unless it becomes excessive. Any reduction in -foods made by an obese person should be in carbohydrates rather than -in proteids or fats, unless these latter have been taken in excess.” - - - TABLE NO. 1 - - Showing for different ages the average height, weight, and the number - of food units or calories required daily. - - _Boys_ - - Height in Weight in Calories or - Age Inches Pounds Food Units - 5 41.57 41.09 816.2 - 7 45.74 49.07 912.4 - 9 49.69 59.23 1,043.7 - 11 53.33 70.18 1,178.2 - 13 57.21 84.85 1,352.6 - - _Girls_ - - Height in Weight in Calories or - Age Inches Pounds Food Units - 5 41.29 39.66 784.5 - 7 45.52 47.46 881.7 - 9 49.37 57.07 1,018.5 - 11 53.42 68.84 1,148.5 - - _Men_ - - Calories or Food Units - Height in Weight in - Inches Pounds Proteids Fats Carbohydrates Total - 62 110.0 165 495 890 1650 - 64 121.0 181 543 1086 1810 - 66 132.0 198 594 1188 1980 - 68 143.0 215 645 1290 2150 - 70 154.0 231 693 1386 2310 - 72 165.0 247 741 1482 2470 - 74 176.0 264 792 1584 2640 - - _Women_ - - Calories or Food Units - Height in Weight in - Inches Pounds Proteids Fats Carbohydrates Total - 57 78.4 118 344 688 1180 - 59 88.8 132 396 792 1320 - 61 99.2 149 447 894 1490 - 63 109.3 163 489 978 1630 - 65 120.2 180 540 1080 1800 - 67 130.7 195 585 1170 1950 - 69 143.0 215 645 1290 2150 - 71 155.0 232 696 1392 2320 - - - PRACTICAL APPLICATION OF DIETARY RULES - -While dieticians have ascertained the number of food units daily -required by the average person, yet on no point do they reach more -thorough agreement than in saying that the average person should not -establish any hard and fast rules as to the quantity and kinds of food -he consumes. It is really only an invalid, one who is in a physician’s -care, who needs to have his food regulated in this precise fashion. The -average person should be careful to practice thorough mastication, and -should see to it that the proteid part of his meals is not excessive, -but he should avoid worrying about his food habits. Any person who -fusses and fumes about the kind of foodstuffs and the number of -calories they contain, will be apt to cause himself harm; for science -has proved by laboratory experiments, which we shall describe later -on, that worry, in fact any of the unpleasant emotions, exercises a -prohibitive effect upon the flow of digestive juices. - -The really important thing to do is to follow a simple dietary, -which at the same time is well balanced in its food elements, well -cooked, and tastefully served. The housewife will see to it that the -foodstuffs she chooses represent more of carbohydrates and fats than of -proteids; her guiding rule in this matter being that _the proportion -of proteids to the other food elements be ten per cent._ The United -States Department of Agriculture has prepared a list of foodstuffs, -comprising all those in common use, which shows the proportion of their -constituents, and their total energy value, in calories, per pound of -material. - -This is “Bulletin No. 28, Revised Edition,” the work of two of the -leading physiological chemists of America, W. O. Atwater and A. P. -Bryant; and may be had on sending five cents to the Department. We have -inserted in the Appendix a selected list of foodstuffs taken from this -publication; and we give here a rough classification of foods, from -which one can see at a glance their leading elements: - - -FOODSTUFFS WHICH ARE RICH IN PROTEIDS - - Eggs - White of Egg - Skimmed Milk - Buttermilk - Yogurt - Cottage Cheese - Nut Products - - -FOODSTUFFS WHICH ARE RICH IN FATS - - Butter - Nut Oils - Olive Oil - Cream - Olives - Nuts (except chestnuts) - Egg Yolks - - -FOODSTUFFS WHICH ARE RICH IN CARBOHYDRATES - - Potato - Rice - Breads - Cereal Preparations - -PURE CARBOHYDRATES - - Fruits (raw and cooked) - Fruit Juices - Fruit Jellies - Honey - Malt Honey - Marmalades - - -FOODSTUFFS WHICH ARE RICH IN PROTEIDS AND FATS - - Nuts - Nut Butters - Eggs - Cheese - Nut Products - - -FOODSTUFFS WHICH ARE RICH IN PROTEIDS AND CARBOHYDRATES - - Peas - Beans - Lentils - Chestnuts - Skimmed Milk - Gluten Preparations. - - -FOODSTUFFS WHICH CONTAIN ALL THE FOOD ELEMENTS IN FAIRLY GOOD PROPORTION - - Crackers - Batter Breads - Pastry - Malted Nuts - Custards - Puddings - Salads - Sandwiches - Soups (other than meat or fish soups). - - - - - V - - HOW FOODS POISON THE BODY - - -In our survey of the processes and organs of digestion, we saw that -after food has traversed the stomach and small intestine it passes into -the colon, where it must remain for some considerable time, while the -absorption of its digested elements is completed. And this brings us to -the most important of the discoveries of the new hygiene. It has been -found that some of the foods which human beings eat are loaded with -injurious bacteria, and with the poisons which these bacteria produce. -And others of them are indigestible, and when they reach the colon, -become a source of incubation for countless billions of other bacteria. -It was demonstrated by Metchnikoff that these poisons are absorbed into -the system, and are the cause of manifold evils. This is the process -which is called “autointoxication.” - -It would not be regarded as an exaggeration by the leading -physiologists of the world to-day to speak of autointoxication as the -primary source of nine-tenths of the afflictions from which humanity -suffers. Any one would be prepared to admit that the banquet he had -attended on the previous night was responsible for the headache -which he has on the present morning; but the investigations of -bacteriologists have revealed that the food habits of which banquets -are typical are responsible for a chronic ailment, of which such -diseases as gout, rheumatism, Bright’s disease, consumption, and -pneumonia are merely symptoms. - - - THE INVESTIGATIONS OF METCHNIKOFF - -Elie Metchnikoff, sub-director of the Pasteur Institute of Paris, is -a philosopher, as well as a physiologist; a philosopher who brings to -the support of his speculations the exact methods of the laboratory. -He, with the other great leaders of the new art of health, is at last -removing from science the reproach leveled at it by Metchnikoff’s great -fellow-country-man and friend, Tolstoi, who said that science was -useless to man, since it did not direct its attention to the problems -which mean most to humanity, such as the great questions of life and -death, but confined its efforts to investigating useless birds and -butterflies. - - [Illustration: M. ELIE METCHNIKOFF, OF THE PASTEUR INSTITUTE OF - PARIS. - His researches have thrown great light on autointoxication. He - believes that the normal life should be over 125 years long.] - -The books in which Metchnikoff has recorded the results of the -investigations which for many years he has been making into the -problems of old age and death, have caused a profound sensation in the -scientific world. In these books, the great Russian emphatically and -definitely ranks himself with the optimists. He states that scientific -study of the constitution of man, and of the workings of man’s nature, -and of his environment in the world, do not support the view that -man is born unto sorrow as the sparks fly upward—to quote the words -of the Psalmist—but can really be fitted to live a useful and happy -life, ending in a calm and peaceful old age—if man will but turn his -attention to the knowledge by which he can really live in harmony with -his environment. Metchnikoff has arrived at the conclusions that man -and woman would live to be at least one hundred years old, if they -could enable their bodies to eliminate those deadly toxins which are -the product of the activities of the bacteria which inhabit the human -body, as well as of the body’s own organic processes. - -Age is not always to be computed in years. As a common saying puts the -case, “A man is as old as he feels, a woman as old as she looks.” A -famous French physiologist has altered this to read, “A man is as old -as his arteries.” The primary change produced by the coming of old age -is the hardening and withering of the arteries. As the result of this -withering process, a large number of the smaller arteries disappear, so -that the blood supply of the muscles, brain, heart, and other important -organs, is cut off. This is the change that is technically known as -“arterio-sclerosis.” It is quite often found in persons of less than -fifty years of age. On the other hand, Harvey, the famous discoverer -of the circulation of the blood, declared that in the post-mortem -examination made of Old Parr, the celebrated Englishman who died at the -age of one hundred and fifty-two years and nine months, he found not a -trace of this degenerative change. - -In the United States the average length of life is about forty-two -years; but a large and growing school of modern scientists (comparative -anatomists) declare that the natural age of the human family cannot -be much less than from one hundred, to one hundred and twenty-five -years. Any death that comes at least before one hundred years, is not -a natural death but accidental or violent. From the point of view of -science, death through disease is just as accidental and violent as -the extinguishment of life in a railway wreck or by drowning in the -sea; and the fact that the average life of man is to-day only about -one-third of that which nature designed for him is due to the operation -of autointoxication more than to any other cause. - -Natural death in man is therefore more a possibility than an actual -occurrence. Nevertheless, instances have been recorded of the actual -appearance of the instinct in aged people, where the wished-for -death came not because life was burdensome, not because of poverty, -disease, or loneliness, but seemed to arrive as naturally as sleep to -a younger person, or the wish for more extended life which all of us -possess. Metchnikoff states that instances of veritable cases showing -an instinct of death are extremely rare, yet this instinct really -does seem to lie deep in the constitution of man. And if the cycle of -human life followed an ideal course, he concluded men and women after -living a healthy and useful life extending over at least a century, -with their usefulness and satisfaction in life at maximum during the -latter portion of that period, would then give themselves up calmly and -gracefully to the arms of death, as to the arms of a friend laying them -down to earned and wished-for rest. Old age would have no terrors, and -death no victory. - -It has been, perhaps, Metchnikoff’s crowning discovery, that the -immediate cause of old age is not merely the accumulation of poisonous -wastes, but is due to a destruction of the tiny cells which make -up the tissues by certain cells of the body, which he describes as -macrophages. These are of an especial kind, which wander through the -body and devote their energies to the destruction of waste particles -and organic débris—particles of material which are not used in the -building up of tissue, just as particles of brick and wood might be -left on the ground after the erection of a house. These macrophages -enact the part of scavengers, very much like the turkey buzzards, which -in southern cities eat up the refuse from the back alleys. Just so -long as these wandering cells confine themselves to this useful and -necessary work, all goes well; but when the vigor of the body cells has -been lowered by the accumulation of tissue poisons, these scavenger -cells turn traitor to the cause of the body and attack the very cells -which they formerly guarded. They have been photographed in the very -act of devouring nerve cells in the brains of old people. - - - HOW TO PREVENT DEGENERATION OF TISSUE - -It can readily be seen that if the pernicious activity of these -macrophages can be prevented, the coming on of degenerative changes in -the body tissue will be much delayed. The practical question, which -Metchnikoff therefore asked himself was, How may this revolt of the -macrophages, this rebellion of the body’s army, be prevented? - -It is not possible to attack the macrophages themselves without at the -same time doing damage to the body. For these wandering cells are more -hardy and vigorous than the higher cells by which the bodily functions -are performed, and which they attack, so whatever might be done to -weaken the attack of the wandering cells would to a greater degree -damage the higher cells of the body. The conclusion that Metchnikoff -reached was that the only direction in which we can hope for success -in the attempt to prolong human life, lies in giving attention to the -predisposing causes which weaken the vitality of the higher body cells -and thus expose them to the successful attacks of the scavenger cells. -In other words, if we are to prolong human life, we must make the -conditions of life such that the premature accumulation of body wastes -or poisons shall be prevented. - -One of the first steps to take to affect that end is, obviously, the -avoidance of the introduction of poisons, and poison-forming foods, -into the body. Out of all proportion to all other causes which lead -to the formation of body poisons, is the production of toxins in the -colon or large intestine. Metchnikoff’s studies show beyond a doubt -that there is a close connection between the size of the colon and the -duration of life in various birds and animals. Where the colon is used, -and has attained large proportions, as in man, in the horse, and many -other animals, life is comparatively short, and death is premature. -Where the colon is rudimentary, or where only such foods are eaten as -do not decay or ferment in the colon, then life is long. - -Thus the most important problem, according to Metchnikoff, is how to -prevent the development of poisons in the colon. He believes that the -colon, indeed, is quite superfluous, and that man would be better off -without it. He quotes several curious cases in which the colon has -been removed from the body, and the subjects of the operations have -recovered impaired health and lived for long periods afterwards. Since -the colon cannot be generally removed from the body, however, the -practical problem comes down to this: How may we avoid the evils which -result from the fermentative and putrefactive processes which go on in -this organ? - -If the large intestine is kept clean, if only those foods which are -antitoxic are eaten, then there will be very few poisons generated in -the colon, and the health of the body will be maintained in a higher -degree and for a much longer period than can be possible when toxic -foods are freely partaken of. It is here that the great argument for -vegetarianism on its scientific side arises. All meats and fish are not -only “toxic” foods in themselves, but they are quite likely to contain -parasites of various kinds. - -Ordinary bread has been shown to contain a sufficient amount of -proteid to supply all the body needs, as do also rice and other -cereals and potatoes. Nuts and dried peas and beans are exceedingly -rich in proteid, like meat, and therefore should be eaten sparingly. -The best foods in the order of excellence are given by Dr. Kellogg, -as follows—the antitoxic foods being in italics: _fresh ripe fruits_, -_cooked fresh fruits_, _cooked dried fruits_, nuts, cooked cereals, -_rice_, _zweibach_, _toasted corn flakes_, _potato_, _cauliflower_, -_and other fresh vegetables_, _honey_, _malted nuts_, _yogurt_, _or -buttermilk_, sterilized _milk_, and cream, peas, beans, lentils, -_raised bread_, and sterilized butter. - - - HOW TO ENLIST THE SERVICES OF FRIENDLY GERMS - -Since the poisons which are produced in the colon are due to the growth -and cultivation of germs, the remedy which naturally suggested itself -to a bacteriological specialist like Metchnikoff was to find some -harmless or comparatively harmless germ with which the poison-forming -germs might be fought—or, in other words, to introduce into the body an -extra battalion of soldiers to assist the warrior cells in the battle -of the blood. - -After years of study and research, Metchnikoff found this beneficient -germ in various lactic acid forming microbes, particularly an especial -microbe known by the name of Bulgarian bacillus, or Yogurt. This -bacillus grows in milk, and in growing it produces large quantities -of pure lactic acid. It does not decompose fats, nor does it produce -alcohol, as do other lactic forming germs, such as those found in -kumyss, matzoon, and kephir. - -Milk is first sterilized by boiling for a few minutes, then allowed -to cool and a quantity of the ferment is added. In a few hours a sour -taste which is pleasant to all whose palates relish mild buttermilk, is -developed. Metchnikoff advises that a pint or a pint and a half of this -sour milk be taken daily. By this means large quantities of the acid -forming and beneficient germs are taken into the intestine, and by -degrees the poison producing germs are killed or driven out. Thus the -work required of the kidneys, the liver, the skin, and other excretory -organs is lessened, and the vigor of the living cells is maintained so -that the macrophages do not attack and destroy them. - -In Bulgaria where Yogurt is a staple article of food, there are more -centenarians, and more vigorous old people to be found than anywhere -else on earth. Not only are the Bulgarians and the Hungarians the -longest lived races in Europe, but they show a remarkable freedom from -appendicitis, colitis, and other diseases due to intestinal infections, -circumstances which called the attention of European physicians to -a study of the milk ferment which produced Yogurt, and led to the -scientific investigations, first by Masson of Geneva and later and more -completely by Metchnikoff and Kellogg, which have placed its use both -as a curative and a preventive agent upon a thoroughly scientific basis. - -Its use is bound to supersede that of kumyss, kephir, matzoon, -and other lactic acid ferments on account of the fact that these -ferments are able to live only in the small intestine, while Yogurt -bacillus thrives in the colon, where it may be found weeks after the -administration of Yogurt has ceased. The importance of this fact will -be seen at once when it is recalled that the colon is the chief seat -of the anaerobic infection and poison production which are the causes -of intestinal autointoxication. Thus the last word of modern science -on this subject would seem after all to be but the confirmation of a -means for reaching natural old age which has been known for hundreds of -years. But to-day we are learning to use means for the prolongation of -life by the light of knowledge; no longer blunderingly, handicapped by -evil habits which nullify the value of the small fraction of hygienic -truth which we possess. To-day, Hygeia, while it holds out to our lips -an elixir of life, insists that if it is to have its maximum power, we -must also breathe rightly, sleep rightly, and eat and drink rightly. - - - - - VI - - SOME IMPORTANT FOOD FACTS - - -The importance of avoiding constipation will be obvious to those who -have followed this account of the process of autointoxication; one -should see that his daily bill of fare contains a generous supply -of laxative foodstuffs, such as sweet fruits, ripe figs and prunes, -acid fruits and fruits juices, fresh vegetables, fats and all grain -preparations. It is of the utmost importance that the bowels should -move regularly once a day. There is another reason for eating food -in the shape of fruits or salads, which is that the body may have a -sufficient supply of mineral salts. - -Nuts and fruits are a splendid combination, since the fat of the nuts -and the sugar of the fruits supply the energy and heat producing -substances. Fruit sugar indeed is merely a digested form of starch—the -digestive process having been accomplished by the heat of the sun -in the ripening of the fruit. Fruits contain no fat and practically -no starch, and with the exception of the fig, the banana, and a few -others, they contain so small an amount of proteid that that element -may be considered practically missing. Fruits are used for the sugar, -the acids, and the water they contain. Nuts and fruits may be eaten and -digested raw by persons who have sound teeth, and who will thoroughly -masticate these foods. - -Bananas should never be eaten until they are completely ripe, this -condition being shown by the appearance of black or dark brown spots -on the skin. When in this condition they are usually thrown into the -garbage can by the fruit dealer. - -Before eating them, one should scrape off the outside fluff, which -is next to the skin, as experiments have shown this to be highly -indigestible. Eaten when ripe no fruit is more nutritious or delightful -than the banana. The only way in which unripe bananas should be used is -baked, the same as apples, when they make a succulent and nutritious -dish. - -Sweet apples will digest more quickly than any other raw fruit -substance; but if eaten raw, apples should be thoroughly ripened, and -most thoroughly masticated, else hard pieces of apple will enter the -stomach and give rise to fermentation. A mealy apple is considered by -physiologists as a food substance almost completely predigested, and -ready for absorption. If such an apple is reduced to a smooth pulp by -chewing, it will pass out of the stomach within an hour. Baked, sweet -apples are digested by persons whose stomachs will not tolerate any -other fruit. - -The acid of sour apples is an excellent corrective for foul conditions -of the stomach, such as exist in biliousness. The germs of typhoid, of -cholera, and others likely to produce acute disease, are quickly killed -by solutions of citric and malic acids, the acids of the lemon or the -apple. The juice of a lemon added to an ounce of water will render that -water sterile within half an hour, even though it may contain the germs -of typhoid fever and cholera. The antiseptic properties of fruit juice -render it exceedingly valuable as a means of killing the germs in the -stomach and the alimentary canal; a fact which explains the benefits -derived from various “fruit cures,” which have been for many years -practiced in Europe, and more recently have been employed in various -parts of the United States. - -The indigestion which many people complain of as arising from the -use of fruit comes not from fruit in itself, but from its improper -use in combination with other foods with which it does not agree. It -is sometimes supposed, for instance, that fruits conduce to bowel -disorders; but the truth is that an exclusive diet of fruit is one of -the best known remedies for chronic bowel disorders. Care should be -taken, however, to avoid fruit juices which contain a large amount of -cane sugar; only the juices of sweet fruits should be employed, or else -a mixture of sour and sweet fruit juices without sugar. Raisins, figs, -prunes, sweet apples and sweet pears may be mixed with sour fruits. -Fruit that is sweetened with sugar to a large extent is indigestible, -since cane sugar often proves an irritant: while the combination of -cream and sugar which is so often used with many fruits is a very bad -one. Fruits should be eaten with vegetables only if both are thoroughly -masticated, for the reason that the cellulose in vegetables takes a -long time to digest, while fruit takes a very short time, and is held -in the stomach and ferments. Fruit combines well with cereal foods, -breads, and the like, and with nuts. - - - WHAT COOKING DOES FOR GRAINS - -Cooking does for grains what the sun does for fruit; it performs a -preliminary digestion. In undergoing digestion the starch in food -passes through five stages: first, it is converted into amylodextrin, -or soluble starch; second, erythrod extrin; third, achroödextrin; -fourth, maltose; and fifth, levulose, or fruit sugar. Cooking can -carry the starch through the first three of these processes, rendering -it ready for almost instant conversion into maltose, on coming into -contact with the saliva in mouth and stomach. In the intestine -maltose is converted into levulose or fruit sugar and the process of -digestion is completed. Modern science has shown by experiments that -the preliminary digestive work done by cooking varies greatly with the -method of cooking adopted. There are practically three methods used in -the cooking of cereals, kettle cooking (that is, boiling and steaming), -over cooking, or roasting, and toasting, or dry cooking. Kettle -cooking changes the raw starch into soluble starch; in other words, it -carries the starch through the first step of the digestive process. -Baking, or very prolonged kettle cooking, will convert the starch into -erythrodextrin, the second stage of starch digestion. Toasting, or dry -cooking, in which the starch is exposed to a temperature of about 300 -Fahrenheit, advances the starch one step farther, yet. - - - ABOLISH THE FRYING PAN! - -One important thing to remember in connection with cooking is that -fried foods, the use of which is so prevalent in America is an -unmitigated evil. “Of all dietic abominations for which bad cooking is -responsible, fried dishes are the most pernicious,” says Dr. Kellogg. -“Meat fried, fricasseed, or otherwise cooked in fat, fried bread, fried -vegetables, doughnuts, griddle cakes, and all similar combinations -of melted fat or other elements of food are most difficult articles -of digestion. None but the most stalwart stomach can master such -indigestibles. The gastric juice has little more action upon fats than -water. Hence a portion of meat or other food saturated with fat is as -completely protected from the action of gastric juice as is a foot -within a well-oiled boot from the snow and water outside.” - -This same reason explains why rich cake, shortened pie crust and -pastry generally, as well as warm bread and butter disagree with -sick stomachs and are the cause of many diseases. Not only does the -interfering with the digestion of the food by its covering of fat set -up fermentation, but the chemical changes occasioned in the fat itself -develop exceedingly injurious acids which irritate the mucous membrane -of the stomach, causing congestion and sometimes even inflammation. The -frying-pan is an implement that should be banished from every kitchen -in the land. - -For many years past America has been deluged with various breakfast -foods, the virtues of which have been loudly trumpeted. Yet in the -ordinary process of cooking these breakfast foods, oatmeal, cracked -wheat, etc., it is seldom that more than half the starch completes -even the first stage of conversion. Hence it cannot be acted upon -at all by the saliva, which does not begin the process of digestion -with raw starch. The use of imperfectly cooked cereals is without -doubt responsible for a great share of the dyspepsia prevailing among -Americans. Oatmeal porridge, and similar preparations, unless most -thoroughly cooked, are not wholesome foods, and when cream and sugar -are added, there is a combination calculated to create a marked form of -dyspepsia. Cereals must be cooked dry in order to be thoroughly cooked, -and when prepared by dry cooking or toasting, they are well adapted to -the human stomach, are easily digested and in combination with fruits -and nuts, constitute a good dietary. Cereals must not only be cooked -dry in order to be promptly digested, but they should also be eaten -dry. Experiments show that an ounce of dry, well cooked cereal food -when well masticated will produce two ounces of saliva; whereas mush, -gruel, and other moist cereal foods cause the secretion of only a very -small quantity of saliva, less than one quarter of the amount produced -by the same food in a dry state. - -In connection with the cooking of cereals, it is well to remember -that the chief vegetable proteid, gluten, is also rendered very much -more easily digested by thorough cooking. On the other hand, the -digestibility of animal proteids, in the form of both meat and eggs, is -greatly diminished by cooking. - -The potato is another important foodstuff; when it is well cooked it -is one of the most nutritious and wholesome of all foods. The starch -of the potato is more easily digested than that of cereals, as has -been shown by numerous experiments conducted of late in Germany and -in America. A good way of preparing potatoes so as to increase their -digestibility is to cut them into slices after cooking and then place -in an oven until slightly browned; but the admixture of fat of any sort -should be avoided. - -On the other hand, cabbage is one of those vegetables which is less -likely to create stomach trouble when eaten raw than if cooked. The -food value of cabbage, however, is so small that it is hardly worth -eating, save as a relish. The same remark may be made as to such other -foods as celery, spinach, and greens of all sorts. They are only -valuable for the sake of the small quantity of mineral salts they -contain, and for the sake of adding another taste to the bill of fare. -Onions have a higher nutritive value, but this is offset by their -containing an irritating volatile oil, which when onions are used too -freely may harm the mucous membrane. The onion plays its best part in -cookery when used as a flavoring substance. - -The mushroom is another article of food, popular among those who can -afford it, which modern science shows to be practically unfit for human -use. Paradoxically enough, although chemical analysis of mushrooms -show them to be so rich in proteids as to earn for them the name of -vegetable beefsteak, yet researches have shown that these proteids are -not available by the body, and hence that mushrooms have no nutritive -value whatsoever. - - - DAIRY PRODUCTS NEED ATTENTION - -Milk is commonly considered a wholesome and easily digested food, -but this is true only in a modified sense. Thousands of infants die -annually because of indigestion set up by the use of cows’ milk, and -hundreds of adults are more or less injured by the too free use of -unsterilized cows’ milk, which produces biliousness, sick headache, -inactive bowels and a variety of other disturbances. These are not -alone due to the toughness of the curds which are formed by milk, and -which set up fermentative and putrefactive processes in the stomach -unless the milk is thoroughly cooked beforehand. - -Federal departments at Washington were, not long ago, almost crippled -by the prevalence of typhoid fever among the employees; and the public -health service under Surgeon-General Walter Wyman traced more than -ten per cent. of the cases to the milk supply. Professor Lafayette B. -Mendel of the Sheffield Scientific School of Yale University, told one -of the writers of this book that he went to a certain city that had -suffered an epidemic of typhoid, and made a map showing each house that -had contained a case of typhoid fever. He made a similar map showing -the houses where certain milkmen stopped—and the two maps were almost -completely identical. It has also been established beyond a doubt that -tuberculosis is communicated from the cow to the human being, and in -certain sections of the world it is believed that milk from tubercular -cows is the chief channel of infection. It has been shown that even -if the udder of a cow be healthy, a tubercular cow may give infected -milk, and that the presence of a single tubercular cow in a herd may be -responsible for the infection of the milk of healthy animals. Several -international medical congresses have lately declared that all milk -should be boiled in order to kill the germs. - - [Illustration: PROF. LAFAYETTE B. MENDEL, PH.D., YALE UNIVERSITY, - Who has carried on researches in conjunction with Prof. Chittenden.] - -The United States Department of Agriculture issued in Circular No. -111 of the Bureau of Animal Industry, and in Circular No. 114, the -recommendations made by a conference of some twenty of the foremost -scientists of the United States, and few more important documents -concerning the public health have ever been issued by a government. In -brief, these recommendations may be thus stated: Raw milk is highly -dangerous. Boiling or pasteurizing kills the disease germs and makes -the milk safe without seriously impairing the taste or digestibility. -Milk produced under the most ideal conditions, such as “certified” -milk, is only relatively safe. Pasteurization, when properly done, -makes the milk absolutely safe. - -Butter, of course, is subject to all the arguments that can be advanced -against milk, with the additional one that it is even more subject -to infection with germs than milk itself, since the time that elapses -between its manufacture and its consumption is usually far longer than -the time that elapses between the drawing of milk from the cow and its -use. Only butter that is made from sterilized cream should be used. - -Cheese, of course, is open to all the objections urged against -unsterilized milk and butter, and in addition has a disagreeable -quality all its own. The cheese eater may at any time swallow a serious -or even a fatal dose of “cheese poisons,” which are substances produced -in cheese by the action of germs. These are not ordinarily present in -sufficient quantity to render their presence apparent; nevertheless, -a great number of cases of cheese poisoning are annually reported -by various boards of health all over the country. Cheese made from -sterilized milk is less open to these objections. A delicious cottage -cheese may be made from Yogurt milk. - -The too free use of sugar at the table and in cooking, not only in its -pure form, but in the shape of preserves, syrups and sweet beverages, -has been shown to be a most prolific source of injury to the stomach. -Sorghum, maple sugar, and maple syrup are essentially the same as cane -sugar and molasses. It has been shown that if we eat freely of fruits -we will obtain all the sugar our system requires in a form that is -easily digestible. - -The constitution needs quite a good deal of fat; wholesome fats are -contained in nuts, and in cereals, and are also provided liberally -by ripe olives and olive oil. Emulsified fats are those in which the -minute particles are broken up; and these are far more readily absorbed -by the tissues of the body. The fat in ripe olives is emulsified fat—as -likewise is olive oil when used in mayonnaise dressing. It should not -be mixed with vinegar, however, as vinegar is an irritating substance -that works harm, when used freely, to the mucous membrane of the -stomach. Lemon juice is not only much safer, but makes a much more -delicious dressing. - -The objection which applies to vinegar, applies also to pepper, -mustard, and other condiments and spices. - -The too free use of salt, of which nearly everyone is guilty, is -another habit upon which modern physiologists frown. While salt is -essential, it is contained as an element in many foods, and there is no -more reason why it should be sprinkled upon each and every article of -food that is taken than we should have castors containing all the other -kinds of inorganic salts, that the system needs, and which are supplied -to it in fresh foods. Salt using is merely a habit, and a disastrous -one, since it has been shown to be one of the factors in the causation -of kidney troubles, such as Bright’s disease. - -The large use of glucose in the form of candy, syrups, adulterated -honey, and various sweets which are in common use, is said by -physiologists to be responsible for a large number of cases of -diabetes, a disease which is rapidly increasing in America. There is -now produced a malt sugar, called malt honey or “meltose,” which can -be used freely for all the purposes that cane sugar is used. - -The case of food reform against fish would merely lead to the relating -of the arguments against meat. Fish contains nearly seven per cent. of -uric acid. It is exposed like meat to the presence of tape worms and -other parasites. Even when fresh out of the water its flesh is filled -with fatigue poisons, the result of its struggles to escape from the -net or the hook; and Mosso of Turin and other authorities have shown -that these fatigue toxins have a bad effect upon the body. No food will -so quickly decompose and putrefy as fish, and unless perfectly fresh it -will always be found full of the putrefactive bacteria which are the -active agents in causing autointoxication. - -It may be stated, however, that the person who follows that careful -and helpful mode of eating recommended and practiced with such marked -benefits by Horace Fletcher and his converts, will assuredly minimize -the dangers that lurk unsuspected by the uninformed in many of our -commonly used foods, and will derive a greater benefit from all food -than it is possible for those to gain who eat in the hasty and careless -fashion characteristic of most Americans. - - - - - VII - - HOW OFTEN SHOULD WE EAT? - - -WE have discussed the question how to eat and what to eat; there -remains the question of when to eat. English people, as a rule, eat -four meals a day. The French are practically a two meal a day nation, -eating a very light breakfast. - -Of late years there has been a strong tendency on the part of American -dieticians to advocate a reduction in the number of daily meals, the -ideal aimed at being the establishing of the custom of two meals a day, -with at least six hours intervening between them. - -It may be asked whether appetite is not a safe guide to follow, and -whether it is not the part of wisdom to follow personal inclination -in the choice and quantity and number of meals. Does not a study of -dietetic customs and habits definitely decide the essential rules of -dietetics? While it is true that habits and customs are very strong -factors in everybody’s life, yet it is also true that they are -very unreliable guides. We are constantly acquiring new habits, and -sloughing off old ones; and even the most deeply impressed of habits -may be changed for others. And while the common customs of mankind -would seem to indicate that three or four meals a day is the rule, -at least among civilized nations, yet the facts are that the most -primitive people take one meal a day, and the great majority of people -in the world, as a rule, eat certainly less than three. - - - TWO MEALS A DAY THE BEST - -Physiological facts argue for the two meal plan, or else for very light -and easily digested food, if an extra meal be taken. - -Healthy digestion requires at least five hours for its completion, -and one hour for rest before another meal is taken. This makes six -hours necessary for the disposal of each meal. If food is taken at -shorter intervals than this, when ordinary food is eaten, the stomach -will be allowed no time for rest. Again, if a meal is taken before -the preceding meal has been digested and has left the stomach, a -portion remaining, one is likely to undergo fermentation, in spite of -the preserving influence of the gastric juice; thus the whole mass -of food will be rendered less fit for the nutrition of the body, and -the stomach itself will be likely to suffer injury from the acids -developed. - - [Illustration: MR. UPTON SINCLAIR’S CHILDREN, - Well nourished on two meals a day.] - -These facts make it plain why eating between meals is a gross breach -of the requirements of good digestion. The habit of nibbling at -confectionery, fruit, nuts, and other things between meals, is a -positive cause of dyspepsia. No stomach can long endure such usage. -There is a continual irritation of the mucous membrane of the stomach, -and a continual excitation of the glands, which, in the long run, work -great harm. - -The same reasons which are advanced against the habit of eating between -meals fit the case of irregularity of meals. Those who have regular -duties, regular hours of work, should have regular meal hours. The -human system is continually forming habits, and seems in a great degree -dependent upon the performance of its functions in accordance with the -habits that are formed. This fact is especially observed in respect to -digestion. When meals are taken at regular times the stomach becomes -accustomed to receiving food at those times, and is prepared for it. If -meals are taken irregularly, the stomach is taken by surprise, so to -speak, and is never in that state of rest in which it should be for the -prompt and perfect performance of its functions. The habit which many -business and professional men form, in the stress of their occupations, -of allowing their meal hours to be intruded upon, at times depriving -themselves of a meal, will undermine the best digestion in the long -run. There is no physiologist who would not endorse the following words -of Kellogg: “Every individual ought to consider the hour for meals a -sacred one, not to be intruded upon under any ordinary circumstances. -Eating is a matter of too momentous importance to be interrupted or -delayed by ordinary matters of business or convenience. The habit of -regularity in eating should be cultivated.” - - - DON’T EAT BEFORE SLEEPING - -The meal which most people would find it advantageous either to drop -altogether, or to reduce in quantity, is supper. The physiological -law which is now come to be recognized is, that the brain must be -active to insure good digestion; and that the stomach must be empty -to insure good sleep. That sense of drowsiness which so often follows -a hearty meal is not a physiological condition; it is not evidence of -a naturally sedative effect in eating; but is really an evidence of -indigestion. Those who practice eating before retiring often sleep -soundly until an hour or two after midnight, then awake, and find -difficulty in getting to sleep again. This is due to irritation of -the solar plexus set up by the labor of digesting under unfavorable -conditions. The lack of appetite for breakfast after a late supper is -evidence of the exhausted state of the stomach. Fruits and cereals are -the ideal supper rather than the ideal breakfast—though good at any -time! - - - DRINKING AT MEALS - -It is nearly always the case that a hasty or over-hearty eater is also -in the habit of drinking copiously of water or other fluids at his -meals. He “washes his food down” instead of legitimately drinking. -The body, of course, needs liquid, but, as a rule, meal times are not -the times for the taking of this liquid supply; except for what is -contained in the food itself. The hasty eater thus associates two great -evils. - -Liquid of any kind in large quantity is inimical to digestion, because -it delays the action of the gastric juice, and weakens its digestive -qualities, and also checks the secretion of saliva. In case the fluid -taken is very hot, as tea, coffee, cocoa, or a considerable quantity -of soup—it relaxes and weakens the stomach. On the other hand if it is -very cold, it checks digestion by cooling the contents of the stomach, -and reducing its temperature to a degree at which digestion cannot -proceed. Even a small quantity of cold water, ice cream, or other -very cold substance will create a serious disturbance if taken into a -stomach where food is undergoing digestion. The process of digestion -cannot be carried on at a temperature that is less than the body, which -is about one hundred. - -The old notions about the processes of digestion were chiefly drawn -from the experiments of Dr. Beaumont made nearly a hundred years ago up -in Northern Michigan, around Mackinac; with a Canadian hunter, Alexis -St. Martin, as the subject. Most people have probably read of St. -Martin and Beaumont in the physiologies they studied in their school -days. Beaumont was a very capable physician, and a man of the truest -scientific spirit. It happened that through an accident he was given an -opportunity to make the most valuable contribution to the study of the -stomach of man that so far had been furnished by any investigator. The -hunter, St. Martin, had suffered a gunshot wound in his stomach, and -Beaumont kept him alive for years with the wound open so that he might -study the movements of the man’s interior organs. For the first time, -here was a human body with a window in it, so to speak, and through -this window the scientist patiently watched and studied for years. -Of course, however, the window gave only a limited view of what was -going on inside this particular house of life, and a great number of -Beaumont’s ideas and theories have been proven erroneous; nevertheless, -he obtained much important knowledge. When Dr. Beaumont peered through -that curious window which he made in the stomach of Alexis St. Martin, -he noticed that when the latter drank a glassful of water at the usual -temperature of freshly drawn well water, the temperature of the food -undergoing digestion fell immediately to 70. The process of digestion -was checked absolutely and did not resume until the body had regained -its proper temperature, which it did not do for more than half an hour. - -Another way in which drinking at meals proves harmful is because of the -fact that particles of food not thoroughly masticated are washed from -the mouth into the stomach. If any drink at meals is taken at all, it -should be a few minutes before eating. Of course, sipping of a little -water will not be harmful, if care is taken not to sip at the time -when food is in the mouth. It will be found, however, that unless the -meal is composed of very dry foods, there will be little inclination -to drink at meals. When, however, the food is rendered either fiery or -irritating with spices, and other stimulating condiments, it is small -wonder that there is an imperious demand for water or liquid of any -kind to allay the irritation. - - - HOW THE BODY PRODUCES “APPETITE JUICE” - -He who is really hungry, however, has no need of condiments, and -usually small relish for them. - -The old saying that hunger is the best sauce is one of those proverbs -of the people which modern science is proving to be firmly established -on truth. No sauce can equal appetite. Experiments by Professor Pawlow -of St. Petersburg, Director of Department of Experimental Physiology -in the Imperial Literary School of Medicine, have shown that there is a -real “appetite juice” formed by the body when it is hungry. - -Appetite, and hunger, are not synonymous terms with the mere -habit-craving for food which most people consider to be either appetite -or hunger. Real hunger, or appetite, only comes to the body when the -body has earned it. There must be an expenditure of tissue, which -the body requires to be repaired; or there must be a real need for -energy to carry on work before the body will manifest its need for -energy-supplying material. In other words, the body cares nothing -about our likes or dislikes, our whims or our fancies, in the nature -of food, save when it has a real need for food. Professor Chittenden -demonstrated that most people simply eat the entire round of meals from -mere habit. The disturbance when for any reason they miss one or two -meals from the accustomed routine is simply the outcry of a habit and -not the outcry of a real need. While Dr. Kellogg advises that no meal -be missed, yet he also strongly advises us not to eat unless really -hungry, merely drinking a little fruit juice or something of the kind -at the meal hour in order to keep up the normal action of the digestive -organs. - -The digestive juice which is manufactured by the body when it is really -hungry and food has been given to it has been shown by Pawlow and -Hanecke to be the most important element in digestion. The chemical -juices produced in the stomach and intestines while food is in them is -of small importance and value compared with the juices that are formed -while food is being chewed when the body has a good appetite or is -really hungry. - -This juice begins to flow at the very sight of food, and continues to -from three to five minutes after beginning mastication. The production -of juice in the stomach is stimulated by the contact of food with the -mouth, and only during that contact; so it is obvious that the longer -the food is held in the mouth, if it is held there in enjoyment, and -the more completely it is chewed, so long as chewing is accompanied -by taste, the more thoroughly are the flavors set free by the act of -chewing, and the higher becomes the stimulating effect of these flavors -upon the psychic centers which cause the appetite juice to flow into -the stomach. - -These facts prove the dependence of gastric digestion, or stomach -digestion, upon mastication. Pawlow was experimenting with gastric -juice when he hit upon this demonstration; and he has concluded that -we cannot have gastric digestion at all well without thorough mouth -digestion; that the complete mastication of food, in other words, is -the thing necessary to prepare the stomach to receive the food. Thus, -if you chew your food well, the food will be predigested in the mouth, -and when it enters the stomach it will find already there waiting for -it not only enough gastric juice to digest it, but just the particular -kind of gastric juice that is needed. - -Pawlow turned this discovery of his to a very practical use. He has -a dozen or more healthy dogs which he calls his Dog Dairy. From these -dogs he collects daily a quart or more of gastric juice, or appetite -juice; and the dogs produce this large quantity without taking a -particle of food into their stomachs. The juice is carefully filtered, -and bottled and shipped all over the world to those physicians who -are in touch with Pawlow and his work, and by them are administered -to human patients. It is given to those patients who are deficient in -gastric juice, and is used in very obstinate cases of indigestion. - -Pawlow collects his juice by having openings made in the throat and -in the stomachs of the dogs. When the dogs are hungry they are given -food of kinds which they particularly like, and they are allowed to -smell the odor and to become excited over the prospect of eating it -before they are actually allowed to have it. With the first sight -and odor of this food, the dogs begin to secrete the appetite juice, -which flows from the opening made in their stomachs through tubes into -receptacles. Then when they begin to eat their food, the food does -not reach the stomach at all, but simply passes through the openings -in the throat into a receptacle before the dog, and the dog can go on -eating the same meal over and over again. They thus enjoy themselves -thoroughly for a long time. When the appetite juice ceases to flow, the -process of feeding them in this manner stops, and they are given a real -meal. - - - - - VIII - - HEALTH AND THE MIND - - -This account of Professor Pawlow’s experiment leads directly to the -all important subject of the influence of mental states upon digestion -and assimilation. Dr. Saleeby has published a book called “Worry, -the Disease of the Age”—the very title of which shows the attitude -of physicians upon this question; and the bad opinion which mankind -has always entertained of such states of mind as “the blues” has -now been scientifically justified. The effects of pain and pleasure -upon digestion have been demonstrated by actual experiments in the -laboratory of the St. Petersburg professor. - -A vivid account of these experiments has been given to the writers by -Dr. J. H. Kellogg, who witnessed them about a year ago. Dr. Kellogg -writes: - -“Professor Pawlow took Professor Benedict and myself into a quiet -corner of his laboratory, and there we found a dog that had his -salivary glands or ducts arranged so that by means of little tubes -passing through the skin all the saliva, instead of passing down his -throat, passed out through the tubes and could be collected in small -glass bottles suspended beside his neck. - -“The dog had been prepared beforehand by the attendant. Little empty -bottles were attached to the collecting tubes, and as soon as the dog -saw Pawlow, he seemed to be very happy, and wagged his tail, and his -eyes gave evidence of satisfaction; but there was no flow of saliva -until Professor Pawlow brought near to his nose a bottle containing -some powdered meat. He took out the cork in the presence of the dog, -turned out a little of it in his hand, shook it in the bottle and -brought it near to the dog’s nose. The dog began to sniff it, licked -his chops, snapped his jaws, reached out after it, and in less than two -minutes the saliva began to flow very profusely, and it was not more -than fifteen or twenty seconds before the saliva was pouring down into -the bottles. - -“Professor Pawlow, then, after holding the bottle out before the dog -for about thirty seconds, put the stopper into it, and put it behind -him out of sight, and in a very few seconds the saliva ceased to flow. -Then he brought it back again, showed it to the dog, brought it near -his nose, allowed him to smell it but kept it just out of his reach all -the time, and the saliva poured out again freely. He continued this -until the dog finally made up his mind he was not going to get any -meat, and when the powder was brought near to him he paid no attention -to it, but turned his head around and looked very disappointed and very -ugly, and at that point, the saliva ceased to flow. - -“That was a very remarkable thing to me. The meat was right there, -he could smell it, but he knew he was not going to get it, so he was -angry, and as his state of mind changed, the secretion of saliva was -wholly arrested. I was very much surprised. Of course, I believe -thoroughly in the importance of being in a happy state of mind when -eating, but I really did not appreciate thoroughly the importance of -those things; I did not fully appreciate how positive an inhibitor of -the activity of the salivary glands an unhappy state might be. - -“But a common experiment made in India shows the same idea. When an -Anglo-Indian has lost anything of value, he has his whole family of -servants brought to him to find out which one has stolen it. A common -test is to stand them all up in a row, and then to give each one a -morsel of dry rice to chew. They must chew this rice for five minutes, -and then the master goes around and examines each man’s mouth. The -mouth which is dry is the mouth of the culprit, and the state of that -man’s mind has the effect of arresting the flow of saliva. Pawlow has -shown that this is a positive physiologic law and operates upon the -dogs as well as upon human beings. - -“Another experiment astonished me even more than this. We followed -Pawlow down through a long narrow hall and upstairs into a room which -was small and secluded, in a very quiet part of the laboratory, remote -from any noisy occupation, and there we found a brown dog standing on a -high table. It was a delicate and very intelligent looking animal. The -attendant sat near by, and the dog was prepared as the other had been. -As we came in, the Professor beckoned to us to sit down on a little -bench beside the wall and indicated that we should be quiet. He stepped -up to the dog, looked at him, and the dog recognized him with a smile -in the dog’s way of smiling!—and presently the saliva began to flow. - -“Professor Pawlow was very much surprised. We had come into the room -and he had offered the dog nothing, but the saliva was flowing. -That was contrary to his expectation. He looked with considerable -astonishment at the attendant. The attendant quietly said, ‘You have -been feeding meat to the other dog, and he smells the meat on your -hands.’ - -“The dog had such a keen sense of smell that the odor of meat on -Pawlow’s hands even at a distance of several feet was sufficient to -cause the saliva to flow. So he went out, washed his hands and came -back. At this time, not a drop of saliva was flowing. The arrangement -was such that every particle secreted must come outside of the mouth -into these bottles. While we were waiting in silence, watching the dog -quietly, suddenly the attendant pressed his foot without making any -motion of the body at all, upon a little lever beneath his toe and the -result was the causing of a high musical note to be sounded, a very -high pitched tone. - -“Instantly, in less than three seconds, the saliva was flowing into the -tube. We waited a little while until the saliva ceased to flow, then -the note was sounded again. Instantly the saliva began to flow. - -“Professor Pawlow has been experimenting upon this line for a long -time. Other experiments were made. One interesting experiment was with -a large number of dogs. He had upon one counter a long row of dogs, -about a dozen, which had their stomachs fixed in such a way, and their -throats fixed also in such a way, that upon the secretion of the -gastric juice in the stomach the juice would flow out into a flask. - -“The dogs were suspended in a sort of harness. They had had their -throats fixed so that food instead of going into the stomach came out -at the throat. So as the dog ate the food, the food fell back into the -plate and the dog continued eating the same breakfast over and over. -These dogs had been eating the same breakfast for four hours, from six -to ten o’clock in the morning, and they were still eating, and just -as hungry as ever because there was no food entering their stomachs -at all and their appetites were growing keener every moment, and they -were having a wonderfully good time. I thought that some people I have -met might enjoy such an arrangement. This really has the same effect -without having your throat cut. - -“I noticed that if these dogs got disgruntled, or tired, or -dissatisfied, then the gastric juice would cease to flow. Sometimes the -food, having been chewed a very long time, lost its flavor, and the -dogs secreted no more juice; then the attendant would come along and -put a little fresh food into the plate and the dogs would seize this -with great avidity, and the gastric juice would begin to flow again in -a perfect stream. - -“These experiments have demonstrated in the most positive manner the -definite connection there is between psychic conditions and the process -of digestion, and have shown us that the food must be palatable, that -it must address the olfactory sense agreeably, and that the mind must -be in a happy state in order that the digestive process may proceed.” - -And then Dr. Kellogg goes on to tell of the work of Professor Cannon, -of Harvard University, who actually has made visible the digestive -processes in the stomach by means of the X-ray. By feeding cats food -colored with certain substances which are impervious to the X-rays, -he was enabled to photograph all the actual movements of the organs -concerned in the acts of digestion. It was demonstrated that certain -emotions, such as anger and fear, positively stopped the whole process -of digestion. - -Depressing thought will affect injuriously the circulation of the -blood; it will also affect the breathing. The mere attitude of the body -assumed by the despondent person has its bad influence. The head droops -in a melancholy fashion—and this very attitude prevents normal action -of the lungs and the blood veins. Depressing thoughts destroy the -appetite; and when the body does not receive its proper nourishment, -the blood becomes impoverished. - -“Any severe anger or grief is almost certain to be succeeded by fever -in certain parts of Africa,” says Sir Samuel Baker, in the British and -Foreign Medico Chirurgical Review. “In many cases, I have seen reasons -for believing that cancer had its origin in prolonged anxiety,” says -Sir George Paget, in his “Lectures.” “The vast majority of the cases -of cancer, especially of breast or uterine cancer, are probably due -to mental anxiety,” says Dr. Snow, in the London _Lancet_. “Diabetes -from a sudden mental shock is a true, pure type of physical malady of -mental origin,” says Sir B. W. Richardson in “Discourses.” “I have been -surprised how often patients with primary cancer of the liver lay the -cause of this ill health to protracted grief or anxiety. The cases have -been far too numerous to be accounted for as mere coincidences,” says -Murchison. - -“Eruptions on the skin will follow excessive mental strain. In all -these and in cancer, epilepsy and mania from mental causes there is a -predisposition. It is remarkable how little the question of physical -disease from mental influence has been studied,” says Sir B. W. -Richardson. - -“My experiments show that irascible, malevolent and depressing emotions -generate in the system injurious compounds, some of which are extremely -poisonous; also that agreeable, happy emotions generate chemical -compounds of nutritious value, which stimulate the cells to manufacture -energy,” says Elmer Gates, the celebrated American scientist. Gates’ -experiments show with minute exactitude just how it is that one’s -impalpable thoughts and emotions affect the battle of the blood, and -his work makes it easier for one to understand and appreciate the -portion of truth underlying such manifestations as the New Thought and -Christian Science movement. There can be no doubt that men and women -have practically remolded their bodies and changed the whole course of -their lives by using the impalpable yet potent force of their wills. -Sometimes these have been men and women seemingly without a vestige of -will; and yet, by comprehending the necessity for will, they took the -first steps towards attaining possession of it. Many very remarkable -stories could be told illustrating this point. Professor William -James, of Harvard, introduced one of the writers to a man who had been -afflicted with what had seemed a helpless case of mental trouble, -accompanied by physical ailments which were rapidly breaking him down; -and this man had affected a complete cure through his own unaided -efforts. He resolved that he could be cured, and cured he was. - -We remember another instance; this time of a consumptive; a man who -was so far gone that all the physicians gave up his case as hopeless. -To all intents and purposes he was already a dead man, when there came -to him the light of a new hope. He had spent a great deal of money -in taking various “treatments” for tuberculosis, without deriving -permanent benefit, and then had come to believe utterly that in only -one way was there hope for the consumptive, namely, by living entirely -in the open air. When seemingly at his last gasp he arrived at a branch -of the Battle Creek Sanitarium at Boulder Creek, Colorado. In certain -photographs of this establishment you may see on a bare hillside that -stands back of the building, a narrow foot-path. This path has many -turnings and windings in its lower course, but towards the top of the -hill it aspires upward in a straight line. That trail was made by the -consumptive who had determined that he would live, crawling on his -hands and knees up the side of the hill. He positively refused to go -under a roof for any consideration whatsoever. His meals were brought -to him where he lay on the road side. At first he was so weak that -he could only go a few feet in the course of a day, and had to drag -himself along in a wavering line. But he began to improve—he went on -improving—until, finally, along the track on which he had crawled he -was running at top speed. - -And a little while ago this man was one of the athletes who took part -in Professor Irving Fisher’s endurance competition between flesh-eating -athletes and vegetarians; and he proved to be best of them all! He -doubled the best record made by any Yale man in the deep-knee bending -contest. The most enduring Yale man was able to make the deep-knee -bend—which is a very severe test of physical endurance—twelve hundred -times. The consumptive who had cured himself went twenty-four hundred -times. He thinks nothing of a ten or fifteen mile ran before breakfast -in the morning. - -It is important to apply these truths to the question of nutrition. It -is positively harmful to eat food when one is gloomy or low spirited or -worried or angry. - -You may object to this that you cannot at will make an optimist of -yourself at meal times, and turn on a flow of good humor as you draw -water from a tap. But you can at least refrain from eating, and if you -do you will discover that the real hunger which is bound to develop is -a very strong emotion. It will drive away any ordinary attack of the -blues very quickly; and will call up pleasant anticipations of the joy -of food to assist the digestive processes. - - - - - IX - - THE CASE AS TO MEAT - - -“I wish there was a science of nutrition worthy of the name,” writes -Bernard Shaw in a private letter. “The mass of special pleading on -behalf of meat eating on the one side and vegetarianism on the other, -which calls itself the science of metabolism to-day, seems to me to -be so corrupt as to be worthless.” The fact that Shaw himself is a -perfervid vegetarian lends additional significance to this statement. -Until quite recently the advocacy of either dietary has been based upon -considerations the opposite of physiologic. It has been the sentimental -aspects of the controversy—vegetable versus animal foods—which have -received most emphasis. The vegetarian supported his position on the -ethical ground that the eating of animal food, involving as it does -the taking of life, is wrong. On the other hand, the advocate of meat -eating based his arguments on the support given to it by common -custom, and a belief that a meat diet is that which supplies vigor -and manly force. As Dr. Woods Hutchinson, the most prominent of the -champions of meat eating, puts the case: “Vegetarianism is the diet of -the enslaved, stagnant, and conquered races, and a diet rich in meat -is that of the progressing, the dominant and the conquering strains. -The rise of any nation in civilization is invariably accompanied by an -increasing abundance in food supplies from all possible sources, both -vegetable and animal.” - -At the same time, even Dr. Hutchinson admits that human life can be -maintained upon a vegetarian diet. “Nearly one-half of the human -race,” he writes, “has been compelled from sheer necessity to prove -that thesis in its actual experience; but we find absolutely no jot of -evidence in support of the contention that there is any advantage or -superiority in the vegetable diet as such—no more than that there is -any inherent superiority in a pure animal diet as such.... There is no -valid or necessary ground, so far as we have been able to discover, -for the exclusion of any known article of food, whether vegetable or -animal, from our diet list in health.” - -Dr. Hutchinson’s views were printed in a popular magazine, and have -been very widely quoted, but he seems to have written without paying -attention to a number of scientific investigations which suggest -ample grounds for the radical reduction of the meat portion of the -ordinary diet. Among these are the experiments of Dr. Horter of New -York, Professors Mendel, Chittenden and Fisher of Yale, Dr. Fenton B. -Turck, and such world-known physiologists as Combe of Lausanne, and -Metchnikoff, Gautier, and Tissier of Paris. The elaborate researches -of Dr. Kellogg of Battle Creek are dismissed by Woods Hutchinson, -because of the fact that Dr. Kellogg not only upholds the exclusion of -meat from the diet for purely scientific reasons, but also on ethical -grounds. The writers of this book, however, have discarded meat from -their dietary for scientific reasons, paying as little attention to -the ethical side of the question as Dr. Hutchinson could desire. They -will give in this place a brief summary of these scientific reasons. - - - THE BELGIAN EXPERIMENTS - -We have already told of the experiments whereby Professor Fisher of -Yale proved the superior endurance of vegetarians over meat-eaters. It -happens that experiments of the same nature were carried on at about -the same time by two women scientists in Belgium, Dr. J. Ioteyko, -head of the laboratory at the University of Brussels, and Mlle. Varia -Kipiani. They studied the question of vegetarianism by several methods, -and became convinced that the vegetarian régime is a more rational one. - -Their experiments were for the most part comparisons of strength and -endurance between men and women subsisting on the usual high proteid, -or flesh diet, and men and women who for longer or shorter periods had -abstained entirely from meat. The results tally remarkably with those -obtained by Professor Fisher. So far as strength was concerned, very -little difference was discovered between vegetarians and “carnivores.” -In endurance, on the other hand (and it is endurance that most -people need) a very remarkable difference was found, the vegetarians -surpassing the carnivores from 50 to 200%. The Brussels investigators -found also that the vegetarians recuperated from fatigue far more -quickly than the meat eaters, a discovery which was one of the most -remarkable features of the Yale experiments. - - [Illustration: MR. SINCLAIR’S CHILDREN, - Brought up according to good health principles.] - -In commenting upon the Belgian experiments, Professor Fisher writes: - - - DR. TURCK’S INVESTIGATIONS - -It is possible that flesh-eating, as ordinarily practiced, is injurious -both because of excessive proteid and because meat, as such, contains -poisonous elements. It is well known that Liebig came to repudiate -the idea that the extractives of meat were nutritious, and that -investigation has shown them to be poisonous. Professor Fisher also -points out that Dr. F. B. Turck has found that dogs, mice, and rats -fed on meat extractives exhibit symptoms of poisoning and often die. -The poisonous effect is aggravated by intestinal bacteria, which find -in these extractives an excellent culture medium. Dr. Turck concludes: - -“(1) It is clearly evident from these experiments, which correspond to -the investigations of others, that the injurious effects of meat are -due not so much to the muscle proteid, myosin, as to the extractives. - -“(2) That the injurious effects of the extractives are increased -through the action of intestinal bacteria.” - -Dr. Turck does not find any evidence that the extractives in small -quantities are injurious. - -Dr. Turck therefore concludes that the “high liver” who uses much -flesh and also an excess of starch and sugar is a “bad risk” for life -insurance companies. He recommends, if meat is to be used, that the -extractives first be removed by special processes, which he explains. - -These investigations, with those of Combe of Lausanne, Metchnikoff and -Tissier, of Paris, as well as Herter and others in the United States, -seem gradually to be demonstrating that the fancied strength from meat -is, like the fancied strength from alcohol, an illusion. The “beef and -ale of England” are largely sources of weakness, not strength. - - - THE DANGER OF INFECTION FROM MEAT - -It has always been conceded that by eating raw or underdone beef or -pork one may acquire tape worms; and that in eating raw or underdone -pork one runs the same risk of contracting that uncurable malady, -trichinosis. The danger from these sources, however, is comparatively -slight, since most people eat their meat well cooked; but in the view -of many modern scientists all meat eaters are open to a particular form -of germ infection which involves all kinds of meat, fish, flesh and -fowl, cooked as well as uncooked. - -Everybody knows how readily meats of all kinds, and particularly -seafood, such as fish, oysters and clams, undergo putrefaction. The -processes of decay in fish and animals begin within an hour or two -after death, under the influence of putrefactive bacteria, which are -always present in the colon, or large intestine of animals, upon -the skin and in the atmosphere about them. Ordinary cooking does -not destroy them, for they are able to stand the ordinary cooking -temperature. Salt and smoked fish, and other meats have these germs -present in vast multitudes; and beef and game that is “hung” for a long -time in order to become “tender,” are so far advanced in decay before -they are brought to the table that every minute particle of them is -alive with these germs. - -These facts are granted by all; but the physiologist who favors the -use of meat, says that unless excessive quantities are consumed, the -healthy person undergoes little risk. The argument is, that when the -germs are swallowed into the stomach they are there destroyed by the -action of the gastric juice, which is germicidal; but experiments have -lately proved that some of these germs escape destruction by the -gastric juice, and find their way to the colon, where they continue -to multiply in the mucous which covers the intestinal wall, and thus -maintain constant and active putrefactive processes in that part of the -body. - - - THE NUMBER OF GERMS WE EAT - -Dr. Kellogg of Battle Creek has lately made public the results of -a carefully conducted series of observations made by Dr. A. W. -Nelson, bacteriologist of the clinical laboratory of the Battle Creek -Sanitarium. Various specimens of meat were purchased in the ordinary -way in the market, wrapped in clean paper, and immediately taken to -the laboratory, where samples were removed for observation under the -microscope. The meat was then taken to the diet kitchen and well -cooked, after which cultures were again made. - -The germs found in meat are classed as aerobes and anaerobes. The -aerobes are for the most part acid-forming germs, and comparatively -harmless. But the anaerobes are poison-forming germs, and are the -agents of putrefaction and of various diseases. They are to-day -considered as the most potent causes of many chronic maladies, and -especially of that most common of diseases, intestinal autointoxication. - -Dr. Nelson found that in one specimen of raw beef, there were present -per moist gram of material 105,000 aerobes and 90,000 anaerobes. On -the outside of the beef after it had been fried, there were no germs -present, but on the inside of the fried beef, he found 3000 aerobes -and 2000 anaerobes per gram. With three other specimens of beef, that -were broiled, and boiled, and roasted, respectively, the results were -generally similar. Of all modes of cooking, roasting seems to have -least effect upon the bacteria, for in specimen No. 3, while there were -fewer bacteria than in specimen No. 1 before cooking, there were found -after it had been well roasted 150,000 aerobes and 160,000 anaerobes. - -In fresh fish raw there were found 870,000 anaerobes per gram; in -sardines in oil, 14,000,000; while in codfish that had been soaked to -remove the salt, there were found 47,600,000. In another experiment -specimens of meat were secured such as were served on the dining -tables of one of the prominent city hotels, and taken at once to -the laboratory, where without delay bacterial cultures were made. A -specimen of sirloin steak was found to contain 378,000,000 anaerobes -per gram of moist material. - -An interesting experiment which showed the increase of anaerobes or -poison-forming germs in dead flesh, was that made with two chickens of -equal size, one of which was drawn, and the other undrawn. Both were -placed under the same conditions in a room the temperature of which was -maintained at 70° Fahrenheit. Bacterial cultures were made at frequent -intervals, with results as given in the following table, the figures -showing the number of bacteria per gram of moist material. - - No. 11 Drawn No. 12 Not Drawn - Aerobes Anaerobes Aerobes Anaerobes - - 3 hrs after death 4,500 5,650 5,000 6,500 - 2d day 8,500 9,000 10,000 12,000 - 3d day 17,000 16,000 60,000 20,000 - -It must be remembered that these chickens were freshly killed, and -that the anaerobes had no such opportunity to increase as in ordinary -market beefs. - -Specimens of several other kinds of meat were purchased in the market, -and at once taken to the laboratory for study. Cultures were made -immediately on reaching the laboratory, and again after the meat had -been allowed to stand (covered) at room temperature for twenty hours. -The following table shows the results of the bacterial counts: - - - BACTERIA PER GRAM (MOIST) - -_Immediately after purchase_ - - Specimen Aerobes Anaerobes - No. 13 Large sausage 560,000,000 420,000,000 - No. 14 Small sausage 834,400,000 663,000,000 - No. 15 Round steak 420,000,000 560,000,000 - No. 16 Roast beef 252,000,000 560,000,000 - No. 17 Smoked ham 47,320,000 43,120,000 - No. 18 Hamburger steak 138,000,000 129,000,000 - No. 19 Pork 635,600,000 126,040,000 - No. 20 Porterhouse steak 31,920,000 30,800,000 - -_After being kept at room temperature for twenty hours._ - - Specimen Aerobes Anaerobes - - No. 13 Large sausage 770,000,000 490,000,000 - No. 14 Small sausage 770,000,000 640,400,000 - No. 15 Round steak 750,000,000 840,000,000 - No. 16 Roast beef 728,000,000 750,000,000 - No. 17 Smoked ham 616,000,000 750,000,000 - No. 18 Hamburger steak 784,000,000 700,000,000 - No. 19 Pork 952,000,000 1,036,000,000 - No. 20 Porterhouse steak 336,000,000 700,000,000 - -These experiments were made in the winter time, when, because of -the diminished amount of dust in the air, germs are less abundant. -Even in the winter time, however, certain meat products simply swarm -with germs. A specimen of raw liver examined in January was found to -contain 269,800,000 bacteria per ounce or gram. Raw sausage contained -48,280,000 bacteria per ounce or gram. - -“A food which introduces these deadly organisms, the anaerobes, at the -rate of ten to twenty-five billions to the ounce, as do pork, beef and -sausage, must certainly be classed as unclean,” said Dr. Kellogg, in -summing up the report on his experiments. “When thousands are daily -indulging themselves in this dietary, what wonder that Bright’s -disease, enteritis, and other maladies due to germs and germ poisons -are so rife and so rapidly increasing? It is quite as important to keep -the inside of the body in a sweet, clean and wholesome condition as to -maintain a wholesome state of the external portion of the body.” - - - CANCER AND MEAT EATING - -That nothing could seem more definite than the connection between -cancer and the practice of eating inferior meat, is the conclusion -reached by Dr. G. Cook Adams, who made a series of statistical studies -under the direction of the Chicago Board of Health. “There cannot be -the slightest doubt,” says this expert, “that the great increase in -cancer among the foreign born of Chicago over the prevalence of that -disease in their native countries, is due to the increased consumption -of animal foods, particularly those derived from diseased animals.” -This conclusion substantiates the original deductions made by Dr. -Adams from investigations carried on over a number of years in -Australia and London. - -Dr. Woods Hutchinson stated that the rise of any nation in civilization -is invariably accompanied by an increased abundance in food supply; and -the rise of these foreign born in Chicago in civilization substantiates -Dr. Woods Hutchinson’s views. Receiving more wages than in their native -homes, where their diet was simple, they are enabled to indulge in a -meat diet denied them in Europe. The result is an increase in the death -rate from cancer between the years 1856 and 1866 of 680%, while from -1866 to 1905 the increase was 232%. - -In 1905 cancer was responsible for one in every twenty-three deaths, -while in 1906 one death in every 21.8 was due to this horrible -disease. The Italians and the Chinese were the only two of all the -races represented in Chicago that do not show a far greater death rate -from cancer than in their own homes. The Italians keep up the use of -macaroni and spaghetti, while the Chinese adhere to their native -diet of rice. The nations showing the higher mortality consume large -quantities of canned, preserved, dried and pickled meats, sausages, -etc. It was also shown that the bulk of the fresh meat prepared at -the plant of a slaughtering company was stock condemned by official -inspectors, and this was the meat eaten by the poor. - - - INVESTIGATIONS IN NEW YORK - -Dr. W. H. Guilfoy, of the New York Health Department, recently -published the results of investigations of the death rate among -foreigners in New York, and showed that cancer, heart disease and -chronic Bright’s disease have increased alarmingly in recent years, -and his statistics show that foreigners of flesh eating nations reveal -the highest rates for the three diseases mentioned, in marked contrast -with nations that consume from 50 to 400% less meat per capita. The -following list shows the exact comparison: - - DEATHS PER 100,000 AMONG FLESH-EATING FOREIGNERS - - Chronic - Heart Bright’s - Cancer. Disease. Disease. - - Irish 166.6 381.2 410 - German 151.9 231.5 212 - English 140 207 209 - Bohemian 246 237.4 255.7 - - DEATHS PER 100,000 AMONG NATIONALITIES NOTED FOR SMALL CONSUMPTION OF - MEAT - - Chronic - Heart Bright’s - Cancer. Disease. Disease. - - Austro-Hungarian 151.5 190.7 131.2 - Swedish 84.7 69.7 99.6 - Polish 130 170 121 - Italian 63.7 161 107.7 - -Another argument which the opponents of meat-eating bring forward, -is based upon the fact that in eating flesh which contains blood, -we consume a great deal of waste material and poisons from the body -of the animal. When the blood flows from the heart outward to each -organ of the body it is a life-stream containing life-giving oxygen -and particles of fresh food material for the use of the tissues, but -when it flows back it is freighted with the elements of disease and -death, with poisonous substances which are the bi-products of organic -activity, and which, if retained in the body for any length of time -invariably cause disease. The rapidity with which the blood becomes -impure and poisonous may be easily noted by winding a string about the -finger, when the flesh will quickly turn a blue color. Animals die as -men and women die, with their ailments within them, and if you eat of -them you eat the products of their disease process. Tuberculosis is -known to be one of the maladies sometimes transmitted by the use of -flesh. Numerous epidemics of typhoid fever have been traced to the use -of oysters. - - - THE PROTEID ARGUMENT - -It had generally been assumed by physiologists that the great virtue -of meat lay in the greater digestibility of its proteid matter. Recent -experiment investigations, however, have shown that the vegetable -proteids are as a rule not less digestible than those from animal -sources. The vegetable proteids are often packed away and enveloped in -cellulose or other material difficult of digestion, or are permeated -with fats, as in some of the nuts; but modern methods of preparing -grains for the market, and also the thorough cooking of them, remove -this difficulty. - -The deficiency of ordinary vegetable dietaries in proteids has been a -ground for criticism by the opponents of this regimen. Since, however, -the researches of Chittenden, Mendel, Metchnikoff, Dr. Folin, and -others have shown us that we need much less proteid than the elder -school of physiologists so long supposed, this objection loses its -weight. And, furthermore, there are many nut foods which are even -richer in proteids than cooked meats. Cooked meat contains 25% of -proteids, while peanut butter contains 29%. The edible portion of -walnuts contains 27%, and the edible portion of pine nuts 35%. - -To sum up the argument in this matter it is our belief that modern -science has demonstrated that excessive meat eating is dangerous, -because of its high proteid content and its liability to germ -infection; and, also, that we can obtain all the elements which meat -contains from other kinds of food which are not open to the objections -fairly to be made against the use of meat. Nevertheless, here, as -elsewhere, it may be said that “Fletcherism,”—complete mastication—is -again the key that unlocks the solution of this problem for many. -Thorough mastication leads to the use of less meat; it also gives -the germicidal saliva a chance to kill harmful germs; and it aids -the digestive organs very materially. Eat meat—says the rational -physiologist—if you feel you must, or if it is difficult to abandon its -use, but be careful to chew it well. - -It is true, to be sure, that the digestion of proteid is accomplished -not by saliva, but by stomach juices, which would seem to be an -argument in favor of bolting meat (as the dog does), but the mere -maceration of the meat by the teeth, if nothing more, is a help to the -stomach in its work of digestion. - - - - - X - - THE CASE AGAINST STIMULANTS - - -The dominant note of the discussion that for years has been waged in -scientific and medical circles as to the effect of alcohol on the -human constitution has been, to the puzzled layman at any rate, the -insistent, reiterated cry of the fundamental “mystery” of alcohol. -Alcohol is poison! cries one school. It is not anything of the sort, -being, as a matter of fact, a food! retorts the opposing school. Its -use in health or its administration to patients sick of any ailment -is hardly short of a crime, declares one leading physician. Tut! -tut! alcohol in moderation does no harm, and it is invaluable in the -treatment of many diseases! replies another. And so the arguments -proceeded. - -Summing up his views of the deliberations of the British Association -for the Advancement of Science, recently held at Leicester, England, -and which formed a storm center for the great alcohol debate, a noted -chemist in London “Science,” said that we know how far the sun is, and -can tell the weight of the earth, predict when the next comet may be -expected, and give true answers to many other important questions, but -we do not know “anything to speak of” on the subject of alcohol. As -to the discussions that have waged at Leicester and elsewhere on the -question of the medical use of alcohol, the general impression left on -the world of laymen is that they all (the noted authorities) disagreed -with one another more or less, and that nobody can declare with any -scientific authority whether alcoholic liquor is good for us or bad for -us. - -We propose here to describe the work of one scientist who has made -experiments which enable him to declare with authority that alcohol -is injurious. This investigator is Charles E. Stewart, M. D., of the -Battle Creek Sanitarium. He has closely studied the work of Sir Edward -Wright, London, the discoverer of “Opsonins”; and his experiments were -suggested by those of Wright. They led him to the discovery that -alcohol has a harmful effect on the blood by lowering its supply of -opsonins. - -It has been demonstrated to the satisfaction of most students of Wright -and Metchnikoff, and their allies, that the opsonins form one of the -most valuable of the body’s defences against disease. And if Dr. -Stewart has demonstrated that alcohol poisons the opsonins, it must be -admitted that at last a positive and tangible proof has been brought -forward of alcohol’s harmful qualities. What nourishes and strengthens -the blood, helps the lifeforce within us; what weakens or poisons the -blood, is an attack upon the very citadel of vitality. Alcohol, says -Dr. Stewart, is such an enemy. - -In such diseases as pneumonia and tuberculosis, the white cells, -according to Wright, cannot effectually combat the germs unless there -are plenty of opsonins present to aid them. Now, in treating pneumonia -and tuberculosis, many practitioners encourage the use of alcohol. Dr. -Stewart believed that alcohol was injurious. Having heard Sir W. Edward -Wright’s lectures, he asked himself the question: - -“Can the evil effects of alcohol be due to its lowering of the opsonic -power of the blood?” - -He instituted a series of experiments to determine, if possible, the -facts in the case. He first of all administered to four persons who -all their lives had been total abstainers, two ounces each of port -wine. The normal opsonic power of each of these individuals had been -determined as being 75 or above—that is to say, it was well above the -point at which the opsonic power must be maintained in order that the -white cell may do effective fighting. At the time when the subjects -took the port wine, the first subject had a normal amount of opsonic -power to resist the germ of tuberculosis which may be expressed by the -term 1.13., and a normal power of resistance to the pus germ, which -infects wounds, of 1.06. After drinking the wine, both those powers of -resistance were lowered most perceptibly; the first to .85, and the -second to .67. Similar results, in greater or less degree, followed in -all other cases. The port wine decreased the power of the blood to make -opsonic sauce for the white cells. - -In a second series of experiments, two ounces of Scotch whisky -were taken an hour apart; that is, the normal index was taken, and -immediately afterwards an ounce of the Scotch whisky was taken, an -hour later another ounce, and an hour after this the index was taken -again. The results here were similar. For the germs of tuberculosis -it was discovered that the opsonic power had dropped 10% and for the -streptococci (or pus-forming) germs about 8%. - -In another experiment where two ounces of sherry wine were used, the -opsonic power for the germs of tuberculosis dropped 11% and for the -streptococci 5%. - -In another experiment where four ounces of champagne were taken, the -opsonic power dropped 9% for the germs of tuberculosis and 19% for the -streptococci germ. Many other experiments were performed, but they gave -practically the same results. The opsonic power decreased in proportion -to the amount of alcohol contained in the liquor. - -Dr. Stewart carried on his experiments in the laboratory of the Battle -Creek Sanitarium, with the assistance of Dr. A. W. Nelson. He reported -his results to the American Society for the Study of Alcohol and Drug -Neuroses: - -“I realize that there are a great number of factors which influence the -opsonic power of the blood, and that there is considerable variation in -even what may be considered normal cases, but, notwithstanding these -variations, there is a sufficient uniformity to enable us to make -some very valuable deductions. I feel justified in concluding that -alcohol has a marked influence in reducing the vital forces of the -body, thereby greatly interfering with the natural power of the body -to remedy ailments. Since Wright has shown that out of all comparison -the most valuable asset in medicine lies in raising the anti-bacterial -power of the blood, the adminstration of alcohol, which according to -these experiments, is pro-bacterial, and as such a strong liability -instead of an asset, should be eliminated from our therapeutics, at -least so far as internal administration in infectious diseases is -concerned. - -“While only a comparatively few experiments have been made, the results -obtained have been uniform, and justify, I believe, the preliminary -report of it given to the medical profession and the public with the -hope that it may encourage others to pursue the work further in this -direction. - -“Heretofore, when any statement was made to the effect that alcohol -caused this or the other disease, or ailment, or harmful effect of any -sort on the human constitution, the reply could be and was made that -the case could not be proven; that there were always circumstances -which might be construed as showing that other factors besides alcohol -influenced the situation. Now, however, I believe that we have opened -up a line of investigation which will place the proofs against alcohol -on a solid scientific basis by demonstrating its injurious effect on -the blood, which is the life.” - - - TEA AND COFFEE - -In the same laboratory where Dr. Stewart placed his case against -alcohol, experiments are being made which show in the same direct way -that such drinks as tea and coffee also lower the opsonic power of -the blood. Into the United States alone are imported more than one -billion pounds, or five hundred thousand tons of tea and coffee each -year. It is estimated that tea and coffee contain from three to six -per cent. of poison. Therefore, more than fifteen thousand tons of -poison, “so deadly that twenty grains might produce fatal results if -administered to a full-grown man in a single dose”—in all more than -ten billion deadly doses of poison, or, “fully six times as much as -would be required to kill every man, woman and child on the face of the -earth,” are brought into this country every year, as component parts of -substances which are commonly regarded as pleasant foodstuffs. - -This is the case stated against coffee and tea in its broadest and -most emphatic form. The opponents of the use of tea drinking term both -tea and coffee “drugs.” What is commonly thought to be the pleasantest -property of both tea and coffee, namely, their ability to banish one’s -sense of fatigue, is regarded by the critics of the tea and coffee -drinking habits as perhaps the most sufficient evidence of their -poisonous character. - -“No one would doubt for a moment,” says one such critic, “the poisonous -nature of a drug capable of producing irresistible drowsiness in a -person who is not weary, as morphine would, for instance. Vice versa, -the power of a drug to produce wakefulness in a person strongly -inclined to sleep as the result of fatigue is equal evidence of its -poisonous character. The sallow complexion common among women of the -higher classes who have reached middle life, the almost universal -nervousness among American women, and many common digestive disorders, -and the increasing prevalence of nervous or sick headaches, afford -to the experienced physician ample evidence of the toxic or poisonous -character of tea and coffee.” - -Tea and coffee contain (in addition to caffeine) tannic acid, and -various other volatile poisons, each of which produces characteristic -harmful effects. The volatile oils give rise to nervous excitability, -and after a time provoke serious nervous disorders. Caffeine is a -narcotic, which has been shown to diminish the activity of the peptic -glands—and thus seriously to interfere with the normal operation of -the organs of digestion. The eminent physiologist, Wolfe, showed by -experiments that three grains of caffeine—an amount that might easily -be imbibed in an ordinary cup of tea or coffee—very substantially -impairs the quality of the gastric juices, lessening their total -acidity. Roberts’ experiments showed that tea and coffee interfere with -the action of the saliva upon the starch of the food, and at times may -even wholly destroy its effect. - - - - - XI - - DIET REFORM IN THE FAMILY - - -The reader is now familiar with the new ideas upon the subject of human -nutrition. It is obvious, of course, that if these ideas should ever -come into general acceptance, there would be enormous changes in the -every-day habits of human beings. And we can well imagine that a person -might be fully convinced of the soundness of all the arguments which -have been advanced in this book, and yet shrink in dismay from the -complications incidental to applying them. - -We ourselves have faced these difficulties in many forms. We have -wished to have two meals, and yet felt obliged to have three, because -all our friends had them, and we did not wish to be hermits. We have -wished to avoid meat, and yet have eaten it, because it was on the -table, and we did not like to startle our hostess—and perhaps find -ourselves involved in an argument about vegetarianism, in the course -of which we had either to permit a good cause to go down into defeat, -or else to tell facts about meat which would take away every one’s -appetite for meat, and for vegetables as well. But in the end, the -desire for health has conquered all other motives with us, and we have -broken with every trace of the old ways. It seemed to us that we would -help and interest others if we gave some account of how the new ideas -have worked out in practice, and the daily regimen of a family which -adopts them. - -This book is written in Bermuda, where the writers have been living in -co-operation, along the lines worked out at Helicon Hall, only upon -a much smaller scale. Their party consists of eight adults and three -children—this including two governesses, a secretary, and a servant. -They live in an isolated neighborhood, upon the waterfront. Most of the -party sleep out of doors on the broad verandas of the house, while the -wide doors and windows of the other rooms afford ample ventilation. -Daily sea-bathing is the habit of all of the group. - -The married women of the party assume in turn the direction of our -dietaries; that is to say, they choose the menus, and attend to the -ordering of the food supplies. We eat but twice a day, and the menus -are made up entirely of fruits, grains, nuts and vegetables, with the -occasional use of eggs. We obtain from the Battle Creek Sanitarium a -great number of the foods we use, availing ourselves of its splendidly -managed food-department. The children eat three times a day, but -their breakfasts are very light, consisting of orange juice and a fig -or two, or perhaps a banana. The children have this light breakfast -immediately after arising. At ten o’clock comes the principal meal of -the day for the whole household. An effort is made to make this meal -“well balanced”; that is to say, to have the proportion of proteids, -carbohydrates and fats. There are usually not more than two, or at the -most, three cooked dishes. Sometimes the main dish is a soup; sometimes -it is baked or boiled macaroni with tomato dressing; sometimes it is -bean or pea croquettes; sometimes it is scrambled eggs, or the yolks of -hard boiled eggs. - -We have a constant supply of fresh vegetables, the justly celebrated -Bermuda onion; beets, turnips, egg plant, raw cabbage, potatoes, white -and sweet, rice, hominy, green peas, tomatoes, and lettuce. - -We have corn pones, corn bread, brown bread containing oatmeal, -ordinary white bread, and oven toast—that is to say, slices of bread -baked in the oven until it is brown all the way through. From Battle -Creek we have malt honey, malted nuts, ripe olives, olive oil, fig -and prune marmalades made without cane sugar, various crackers and -grain preparations, and several other nut products. The Sanitarium -health-chocolate, a sweet made without the use of cane sugar, and with -chocolate divested of its caffeine, also appears on our table. We -have eliminated dessert at dinner, having learned not only at Battle -Creek, but in the sore school of experience, that the heterogeneous -mixtures of cream or milk and cane sugar and various mushy stuffs, -along with butter or lard, in the shape of pies and puddings and cakes, -are extremely undesirable foods. We find the sweet, pure taste of malt -honey an adequate and highly satisfactory substitute. - - [Illustration: The Daily Swim] - -Fruits rarely appear on the table at dinner, since we do not wish to -mix them with vegetables. They make their appearance in great abundance -at supper, which we have at five o’clock. At this meal we have various -cooked fruits, such as prunes or apricots or baked or stewed apples; -and of uncooked fruits, oranges, apples, figs, bananas, grapes, and -whatever else the market affords. With these we have zweibach and -common bread or crackers. At both meals appears Yogurt, an acidulous -and agreeable beverage which gratefully checks thirst and in itself -nourishes, and is also the vehicle whereby millions of beneficial germs -are introduced into the body. - -The work of preparing and serving these two meals is done by one -person—and that person has time left to play tennis and go in swimming -with the rest of us. The total cost of the food is less than thirty -dollars a week; cooked and served, its cost is about three dollars and -a quarter a week per person. In this connection it should be explained -that Bermuda prices, for even the commonest things, are in excess of -prices in New York. We pay five cents each for eggs and twelve cents -a quart for milk. We have oranges by the barrel, but they come from -California, or from Jamaica by way of New York. We have olive oil at -four dollars a gallon, and sterilized butter at fifty cents a pound. -And in addition the figures quoted include expressage and steamer -charges, and ten per cent. duty as well. We mention these things for -the light they throw upon the relative costs of the vegetarian and -carnivorous life. - -The reader will also wish to know about the health of a family living -in this manner. When we came here all our children were half-sick from -too long contact with cities, and we were not used to the climate, and -so one of them caught a severe cold. With this exception there has not -been a day’s sickness among them, nor the remotest trace of an ailment. -If we were to describe their looks the reader might attribute it to -parental blindness, and so the proper plan seems to us to insert a -picture of them, and let the reader come to his own conclusions. - -For the guidance of any housewife who may wish to try our regimen, we -give a few typical menus, and also recipes for some of the favorite -dishes of our family. We are all hungry when mealtime comes in our -household, and we enjoy the surprises of the menu with all the zest -that we ever welcomed roast turkey and pumpkin pies in the old days. -And this seems in some magical way to be true, not only of ourselves, -but also of such guests as happen along. It is worth noting that three -different persons, who have never before known or thought anything -about vegetarianism, have stayed with us for periods of several months; -and all of them have fallen into the ways of our household, have been -well and strong, and untroubled by craving for meat—and in two cases -have found, to their great dismay, that they were gaining in weight -upon two “low proteid” meals a day! - -The first of the tables which follow contains a typical menu for a -week; and the second gives an extra list of dinners. The third shows -what we do upon some special occasion; it was the banquet which we -prepared for Mark Twain—only, alas, his physician had ordered him to be -home by sundown, and he couldn’t stay to partake of it. - -Inasmuch as all people cannot change their meal hours in accordance -with those we have suggested, we give these menus upon the basis of -three meals a day, with the various food elements properly balanced. -We have also included simple desserts, for the benefit of those who -do not care to dispense with this feature. The menus in our own home -are similar to these, with the exclusion of the breakfasts and the -dessert.[1] - - [1] Very good vegetarian cook books are those entitled “Science in the - Kitchen,” and “Healthful Cookery,” both of them by Mrs. E. E. Kellogg, - the wife of the superintendent of the Battle Creek Sanitarium. Some - of the books which are listed in another place as being those which - a student of the new art of health may read will also furnish many - good recipes. The “Art of Living in Good Health,” by Dr. Daniel S. - Sager, will be found especially helpful in this regard. We give in - the Appendix three simple menus of the Battle Creek Sanitarium. These - menus have the food values indicated, and will be found very useful in - giving a rough idea of the number of calories contained in ordinary - foods. - - MONDAY - - _Breakfast_ - - Oranges - Poached eggs - Graham gems - - _Dinner_ - - Lima beans, dried or fresh - Baked potatoes - Mixed nuts - Whole wheat bread - Lettuce salad - Tapioca pudding - - _Supper_ - - Oven toast brown bread - Cottage cheese - Apple sauce - Almond cream - Figs - Bananas - - TUESDAY - - _Breakfast_ - - Grape fruit - Corn meal mush with cream - Buttered toast - - _Dinner_ - - Baked macaroni - Mixed nuts - Brown bread - Tomato salad with mayonnaise dressing - Indian meal pudding - - _Supper_ - - Zweibach - Brown bread - Ripe olives - Stewed prunes - Dates - Bananas - Hot malted nuts - - WEDNESDAY - - _Breakfast_ - - Baked apples and cream - Omelet - Pop overs - - _Dinner_ - - Peas patties with tomato sauce - Baked sweet potatoes - White bread - Boiled onions - Baked custard - - _Supper_ - - Oven toast - Whole wheat bread - Nut butter - Stewed fruit - Cottage cheese - Apples - Bananas - - THURSDAY - - _Breakfast_ - - Oranges - Hominy with cream - Currant puffs - - _Dinner_ - - Bean and nut croquettes with cream sauce - Baked egg plant - Graham bread - Boiled rice - Dates with whipped cream - - _Supper_ - - Oven toast - Graham bread - Honey - Ripe olives - Apple sauce - Grapes - Bananas - - FRIDAY - - _Breakfast_ - - Grapes - Scrambled eggs - Whole wheat gems - - _Dinner_ - - Vegetable soup - Assorted nuts - Beet and lettuce salad with mayonnaise dressing - Corn pones - Cottage pudding - - _Supper_ - - Golden maize crackers - Graham bread - Nut butter - Canned fruit - Bananas and apples - - SATURDAY - - _Breakfast_ - - Grape fruit - Toasted corn flakes with cream - Buttered toast - Marmalade - - _Dinner_ - - Baked beans - Cabbage slaw - Baked potatoes - Mashed turnips - Brown bread - Baked apples with cream - - _Supper_ - - Oven toast - Brown bread - Cottage cheese - Sliced pineapple - Bananas - Figs - - SUNDAY - - _Breakfast_ - - Grapes - Soft boiled eggs - Corn meal gems - Orange marmalade - - _Dinner_ - - Pea and tomato soup - Succotash - Corn bread - Potato salad - Baked bananas - Mixed nuts and raisins - - _Supper_ - - Zweibach - Oatmeal bread - Malted nuts - Ripe olives - Canned fruits - Bananas - Dates - - EXTRA DINNERS - - Yolks hard boiled eggs - Baked potatoes - Beets - Prune pudding - Vegetable soup - Cabbage salad - Corn bread - Baked custard - - Scrambled eggs - Baked lyonnaise potatoes - Beet and lettuce salad - Dates with whipped cream - - Macaroni with tomato sauce - Whole wheat gems - Egg salad - Apple tapioca pudding - - Baked beans - Tomato, chili sauce - Mashed turnips - Lettuce with French dressing - Lemon jelly - - Pea soup - Corn pones - Potato and onion salad - Cabinet pudding - - Peas patties with tomato sauce - Mashed potatoes - Carrots with butter sauce - - Baked nuttolene with cream sauce - Baked sweet potatoes - Stewed tomatoes - Baked apples and cream - Lima beans (fresh or dried) - Baked sweet potatoes - Lettuce - Corn pones - Stuffed dates - - Baked beans - Lettuce - Corn (canned or sweet) - Nuts and raisins - - - RECIPES - - Vegetable soup: Cut in dice three turnips, three carrots, three - onions, three potatoes. Cover with water and simmer for thirty - minutes. Cook one can of tomatoes, or one quart of fresh tomatoes, - strain and thicken a little with flour. Add to vegetables and cook - thirty minutes. Add butter and sprinkle with parsley. - - Corn pones: Three cups corn meal, 1 heaping teaspoon salt, 1 - tablespoon sugar, 1 heaping tablespoon butter. Add boiling water until - meal is scalded, pat it into flat, thin cakes and bake three-quarters - of an hour. - - Mayonnaise dressing: Yolk of egg; add 1½ cups olive oil, drop by drop, - stirring in one direction. Juice of two small lemons, 1 teaspoon salt. - - Macaroni with tomatoes: Half package macaroni; drop into a kettle of - boiling water. Boil vigorously for thirty minutes. To one can tomatoes - add two onions chopped fine. Simmer until onions are done, then - strain and thicken with flour. Put macaroni into colander and rinse - with cold water. Add the tomato sauce and simmer gently for fifteen - minutes. It is well to do this in double boiler to prevent burning. - - Bean or pea soup without meat or pork: Soak two cups of split peas - over night. In the morning slice and add two large onions and simmer - for several hours. Strain. - - Beans baked without pork: Use butter or nut butter instead. - - Bean and nut croquettes: Cook dried beans until soft. Strain through - colander to remove all skins. Add equal parts of walnut meat ground - in chopper; season with salt and a little sage. Mix with beaten egg. - Form into croquettes and bake until dry and nicely browned. Serve with - tomato or cream sauce. - - Baked egg plant: Boil egg plant until tender; pare and mash; mix with - bread crumbs and eggs, and bake until nicely browned. A little finely - chopped onions may be added if desired. - - Peas cutlets: One cup pea pulp, one cup steamed rice, one grated - onion, one-half teaspoon sage, one-half cup tomato juice, one-third - cup browned flour. Mix together and mold in cakes two-thirds of an - inch thick. Bake half an hour. Serve with tomato or cream sauce. - - - - - XII - - BREATHING AND EXERCISE - - -We have devoted most of our space to the problems of nutrition, since -nutrition is the most important factor in the question of how to keep -in health. We wish now to speak of other matters, of great importance -in the art of keeping well; these are breathing, bathing, and exercise. - -Many people have lived for more than a month without food. You can go -for days without water. But if you are deprived of air for but a few -minutes, your death is certain. Sixteen to eighteen times a minute the -normal person respires, one breath being taken for every four beats -of the heart, the central engine of life. Each time you breathe, the -amount of air which passes into the lungs is about twenty-five cubic -inches; which represent, however, but a small part of the actual -capacity of the lungs. The average man can take into the lungs with -an ordinary inspiration one hundred or more cubic inches, and is able -to force out an equal amount with an ordinary expiration. If you have -striven your utmost to expel all the air possible from your lungs, -there will still remain about one hundred cubic inches of air within -them. The total lung capacity of the average man is about three hundred -and twenty-five cubic inches, or nearly one and a half gallons of air. - - - THE INDISPENSABILITY OF OXYGEN - -Sunlight is the basis of all life. It is sunlight which plants absorb, -and which they transform into materials which go to make up the living -tissues of all things. The place of breathing in the process of life is -manifold. But its primary function is to make available for the body’s -uses the sunlight, or energy, which is stored up in the food we eat. -It does this by means of the oxygen which it contains, and the purpose -of breathing is to obtain from the air an adequate supply of oxygen. -Oxygen is one of the essential materials required for the support of -life. Without oxygen the whole life process would come to an end. From -every breath that is taken into the body, about one and a quarter cubic -inches of oxygen must be obtained by the body, to keep up the fire of -life within us. You cannot burn a match, or your reading lamp in the -evening, unless there is an adequate supply of oxygen; and even so does -the body require this indispensable and all powerful element in order -to maintain itself. - - [Illustration: FRESH AIR IN BERMUDA] - -We have noted the fact that of the myriads upon myriads of swarming -cells which the blood contains, a large proportion are the -oxygen-conveyers. When you take air into your lungs, these cells absorb -the precious element, and rush with it to all parts of the body. After -distributing the oxygen wherever it is needed, they pick up for the -return journey to the lungs all manner of débris and gases—the poisons -which are produced by the organs of the body as they carry on their -work. As Metchnikoff has shown us, it is the accumulation of poisons -produced by the activity of our various organs which, unless properly -disposed of, or kept below excessive quantities, bring about premature -old age, the majority of all diseases, and early death. The amount -of poisons which the average person throws off from the body with a -single breath, as has been shown by delicate laboratory experiments, is -enough to contaminate and render unfit for breathing three cubic feet -or three-quarters of a barrel of air. Assuming an average of twenty -breaths per minute, which is the normal rate for breathing for adults, -the amount of air each person contaminates per minute will be sixty -cubic feet, or one cubic foot a second. - -If you hold your breath for a minute, you will be conscious of an -extremely unpleasant feeling, which is the way in which the body -manifests its urgent need for oxygen. The need of ventilation is not -merely the need of oxygen, however. There may be plenty of oxygen in -the air of a room which has been closed for some time, and which has -been breathed in and out of the lungs of the people in the room; the -trouble is that this oxygen is unfit for breathing, being full of -impurities thrown off by the bodies of these people. - - - HOW TO CALCULATE ROOM VENTILATION - -Dr. Kellogg has supplied some exceedingly useful calculations of the -degree of ventilation needed in rooms of various sizes. “Every one,” -he says, “should become intelligent in relation to the matter of -ventilation, and should appreciate its importance. Vast and sometimes -irreparable injury frequently results from the confinement of several -scores or hundreds of people in a school room, church or lecture room, -without adequate means of removing the impurities thrown off from their -lungs and bodies. The same air being breathed over and over becomes -intensely charged with poisons which render the blood impure, lessen -resistance and induce susceptibility to taking cold and to infection -with germs of pneumonia, consumption and other infectious diseases -which are always present in a very crowded audience room. - -“Suppose, for example, a thousand persons are seated in a room forty -feet in width, sixty in length, and fifteen in height; how long a -time would elapse before the air of such a room would become unfit -for further respiration? Remembering that each person spoils one foot -of air every second, it is clear that one thousand cubic feet of air -will be contaminated for every second that the room is occupied. To -ascertain the number of seconds which would elapse before the entire -air contained in the room will be contaminated, so that it is unfit -for further breathing, we have only to divide the cubic contents of -the room by one thousand. Multiplying, we have 60 × 40 × 15 equals -36,000, the number of cubic feet. This, divided by one thousand, gives -thirty-six as the number of seconds. Thus it appears that with closed -doors and windows breath poisoning of the audience would begin at the -end of thirty-six seconds, or less than one minute. The condition of -the air in such a room at the end of an hour cannot be adequately -pictured in words, and yet hundreds of audiences are daily subjected -to just such inhumane treatment through the ignorance or stupidity of -architects, or the carelessness of janitors, or the criminal negligence -of both.” - - - TUBERCULOSIS POINTS THE MORAL - -No circumstance has been more successful in impressing the great -importance of fresh air and adequate ventilation upon the public mind -than the success which has attended the open air cure for consumption. -This is a mode of treatment of comparatively recent adoption in -America, but it is by this time generally recognized as really the -only possible cure for tuberculosis. The mortality from this disease -is greater than any except pneumonia; another disease that proper -breathing habits will do much to avert. In America one person in every -nine dies of tuberculosis; and of the deaths which occur between the -ages of fifteen and thirty-five, one-third are due to the great white -plague. We give these figures on the authority of Professor Irving -Fisher of Yale, who is Secretary of the New Haven AntiTuberculosis -Association. His interest in this disease is that of one who has had -it, and who has cured it by the open air treatment. Of the authors of -this book, one has had an experience similar to Professor Fisher. There -is nothing academic about this insistence on the need of fresh air and -proper breathing habits; literally, and in the fullest degree, it is a -question of life and death whether you shall breathe properly, and have -good air to breathe, or whether you shall not. - - - HOW BREATHING AIDS THE BATTLE OF THE BLOOD - -To return for a moment to the processes of breathing, we find that -the act of inflating the lungs is a blood-pumping process as well. -This blood-pumping process has a great effect upon the struggle of the -white soldiers of the blood to maintain the body against the inroads -of disease. Each time that the wall of the chest is elevated after the -lungs have been emptied, a suction force is exerted upon the large -veins which enter the chest, especially those which come in through -the abdominal cavity. “At the same moment,” to quote Dr. Kellogg again, -“the downward pressure of the diaphragm by which the liver, stomach, -and other abdominal organs are compressed against the muscular walls -of the abdomen, serves to force the blood from below upward, emptying -the venous blood of the abdominal cavity into the chest, thus helping -it toward the heart. The more tense and well developed the muscles of -the abdominal wall and the stronger the muscles of respiration, the -stronger will be this upward movement of the blood. When the abdominal -muscles are weakened by improper dress, by corsets, tight lacing, or by -wearing of belts or bands or by sedentary habits, especially sitting in -a stooped position, the weakened muscles yield to the downward pressure -of the diaphragm, thus neutralizing to a large degree the beneficial -influence of this action. This condition is unquestionably a cause of -chronic disease of the liver and stomach, inactive bowels, and possibly -lays the foundation of cirrhosis of the liver, spleen, and other grave -disorders of the abdominal region.” - -It is very obvious how deep breathing will thus influence the vigor -of the blood’s army of cells. Deep breathing forces the blood to rush -into the lungs, there to be charged with oxygen. Without this oxygen -the white cells die. Vigorous breathing also directly aids digestion, -and promotes the absorption of food materials. Those who have slow -digestion will find that breathing exercises will be of especial -benefit. In ordinary breathing of a quiet person, the movements of the -chest are so slight as to be scarcely noticeable, but when vigorous -breathing is indulged in, the diaphragm as it moves up and down -kneads the stomach and its contents and, very materially, assists the -digestive organs. - - - HAVE FRESH AIR AT NIGHT - -During sleeping hours the breathing movements are slighter and slower -than when one is awake and active. It is necessary that the activity -of the body should be lessened in order that rest may be secured; -and yet the work of the liver, kidneys, and other organs which are -engaged in throwing off poisons goes on continually; as does also the -repairing work of the living cells, which are forever building up the -parts of the body broken down by work or sickness. For some six to nine -hours the body is thus occupied in resting and repairing itself, in -order that on the next day it may respond like a living machine to the -demand of the conscious mind. We should do all in our power to help on -this recuperative process; and no way will be more effective than to -sleep, out of doors, or with the head at a window, or at least in a -well-ventilated room. - -There are a great number of breathing exercises described in various -books on the subject, but the best breathing exercise is natural -breathing. If the head is kept erect, and the shoulders low so that -the chest is upright; if breathing is carried on through the nostrils, -and the habit of deep breathing carefully cultivated—there will be no -need for special exercises, save in the case of invalids. The most -effective of all breathing exercises is to run or walk rapidly, or walk -up a hill, or up stairs, if these be in the open air, with the head -well back. This exercise heightens the action of the lungs, and all -parts of the body are flooded with fresh air. - - - HOW EXERCISE AIDS THE BATTLE OF THE BLOOD - -The question of breathing properly is intimately bound up with the -question of exercise. The best of all exercise is play. All games -in the open air which a person takes part in for the love of them -far surpass the cleverest and most scientific sets of rules which -physiologists have ever evolved. Unconscious performance of all the -functions of the body is the ideal of hygiene. Exercise aids the -battle of life within us in a direct manner. Exercise breaks down worn -out tissue, making room for new and healthy tissue. It increases the -rate of oxidation or burning up of fuel within us, and this in its -turn enables the body to get rid of waste of material. Exercise also -increases the strength and endurance of the muscles and fibres. - -When muscles become weak, they relax and allow various portions of the -body to drop into positions which are not only ungraceful, but are -decidedly injurious. When the muscles are not used and become flabby, -the shoulders get rounded and drop forward through the weakness of the -muscles which are intended to hold them back in position. The ribs -which form the framework of the chest not being properly sustained by -the muscles attached to them, gradually fall inward, thus flattening -the chest, and compressing the lungs. There is a very close connection -between gracefulness of carriage and sound bodily health. - -The person who lounges, or slouches, be it ever so picturesquely, does -so at the expense of the body. Proper exercise will prevent these -physical defects, and will remedy them in most persons who have not yet -attained middle age. Even in advanced years, say the physiologists, -much may be done to correct these physical deformities by properly -directed and systematic exercises. - - - EXERCISES MAKE NEW BLOOD - -Exercise has another most important task in supplying an adequate -amount of blood to the bones of the body, in order that these bones may -carry on their work of manufacturing fresh blood for the use of the -body. Unless these bones are bathed with the already existing blood of -the body, which carries to them oxygen and nourishment, the process of -manufacturing new blood, which goes on within the marrow of the bones, -would quickly cease. It has been demonstrated by science that muscular -activity increases the blood flow through the muscles as many as six -times. - -Here, then, lies perhaps the first hope for supplying new blood to any -body which has begun to deteriorate through the accumulation of poisons -emanating from the large intestine, or from the other organs. Exercise -will supply the blood-producing bone marrow with six times as much raw -material to make new blood as a sedentary mode of life would produce, -and at the same time this six-times-strengthened flood will wash out -of the crevices of the bones and muscles and fibres the stored up -poisons. For these purposes, the exercises which move the large muscle -masses are the most helpful. Dr. Benton A. Colver, of the Battle Creek -Sanitarium, to whom we are indebted for assistance in preparing this -chapter, names the following exercises as being beneficial for this -purpose: - -Low knee bending, stretching and heel sinking, and heel raising; lying -on the floor with the weight supported by toes and hands, and lowering -and raising the body; raising the body by the arms, holding to a -bar above the head; walking with a vigorous stride, and running and -swimming. - -Of all these exercises, swimming is theoretically the best, for the -reason that it exercises equally all the muscle masses in the body, -and requires the best balanced of all movements. Walking and running -come next in the order of excellence, simply for the reason that they -can be carried on best in the open air and without the bother that may -accompany the performance of more formal exercises. - - - EXERCISES WHICH RETARD AUTO-INTOXICATION - -Another way in which exercise directly helps the battle of the blood -within us, is by assisting such organs of body-poison elimination as -the spleen, the liver, and the portal system of veins. It is in these -organs that the exhausted blood is broken up and cast off. The blood in -these organs is loaded with broken down tissue and other waste material -from the body, and is contaminated with gases and poisons. In the -body of the person who leads a sedentary life a great volume of blood -settles in these organs and is prematurely put out of use. - -Proper exercises will empty this great tank of stagnant blood as easily -as a sponge is emptied by the pressure of the hand. This passive blood, -having access to all the organs of digestion, is largely responsible -for the supply of inferior digestive juices, and thus is a leading -factor in indigestion, loss of appetite, and such diseases as catarrh -of the stomach and bowels. If, however, this blood is pumped on as it -should be to the heart and lungs, there to be cleansed, the fresh blood -rushes in to fill its place, armed by the activity of the lungs with -its life-giving ammunition of oxygen. - -By persistently keeping up this emptying and filling of the portal -veins, and of the spleen and liver, the old cinders left from the -oxidation of food are washed away, new digestive juices are formed, -and the whole tone of the body is improved. For such purposes such -exercises as the following are extremely valuable: - -Stand erect and, with the hands on hips, bend the trunk forward, -backward, and sideward, keeping the legs stiff. Trunk rotation, -performed by bending forward and then describing as large a circle as -possible with the head thrown first to the right and then to the left, -and bending the trunk backward as far as possible when that segment -of the arc is reached; lying on the back and raising first the head, -second the feet, with bent knees, and third, the feet with straight -legs. These exercises stretch the diaphragm against the liver and -portal vein, and thus squeeze out the blood from these organs and send -it back to the heart and lungs. - - - EXERCISES WHICH PROMOTE DEEP BREATHING - -A third manner in which exercise directly assists the battle of the -blood is by increasing heart action and deep breathing. Exercises which -accomplish these functions insure an abundant supply of oxygen to the -blood and the tissues. In this manner, more heat will be produced in -the active tissues, and the blood current will carry this beneficial -glow of heat to the most distant parts. This toning up of the “heating -system” will be evidenced by the appearance of perspiration. When skin -and lung activity are thus increased, the accumulated wastes of the -body are quickly eliminated. - - [Illustration: OUTDOOR EXERCISE.] - -The person who takes vigorous exercise in the open air such as playing -games like tennis or golf, or who walks vigorously, will have no -need for formal breathing exercises. For those, however, who cannot -readily obtain outdoor exercises the natural way, the following chest -movements and breathing exercises are recommended. They should be taken -with the body free from tight clothing, and either in the open air -or a well-ventilated room. First, raise the hands above the head as -far as they can reach, and then bring them forward and upward several -times, and then upward and downward on the side of the head, inhaling -on the uplifting of the arms, exhaling on the sinking of the arms. -When the arms are lifted above the head, opportunity is given for the -air inhaled to reach the upper part of the lungs, parts which in the -sedentary person are very rarely used, and where usually the germs of -tuberculosis begin their evil work. Arm extension forward, breathing -deeply with arms carried sideward and backward, at shoulder height. -If those who exercise in their rooms will be careful to breathe only -through the nose and will keep the head erect, they will find that the -performance of almost any set of exercises will serve also as breathing -exercises, since they will increase lung activity. - - - - - XIII - - BATHING AND CLEANLINESS - - -The soldiers of the body which carry on for us the battle against -disease, old age, and death, have as great and as constant a need of -water as do the human soldiers, part of whose equipment is always the -indispensable canteen. Water is needed by the body in many ways, but -it is especially required by the blood. Water is the solvent in which -float the white and red corpuscles of the blood, and the many nutritive -elements which the blood carries through the body, and the particles of -waste material which it bears to the lungs to be burnt up, or to the -other excretory organs to be ejected. By the aid of water, the minute -particles of food which are broken up and transformed by the chemical -processes of the body are conveyed to the most distant fibre of the -intricate human mechanism, wherever repair or new growth is required. -No other element of nature could so well carry on this function as -water. It is so limpid and mobile that it can move through the most -delicate and intricate network of veins, and can find its way by -osmosis or percolation into such parts as are inaccessible by openings. - -The human body is constantly throwing off water. A large portion is -lost by evaporation from the skin, upon which it is poured out by -millions of what might be termed little sewer pipes or sweat ducts, for -the purpose of washing away impurities from the system. The kidneys -remove a considerable quantity, bearing with it poisonous elements -in solution, the product of various vital activities. In other ways -water is removed from the body, to the amount of about five pints -in twenty-four hours. This loss must be made good in order that the -requisite fluidity of the blood shall be maintained; and the need -of the body is expressed by thirst. Beverages which contain other -substances, as flavor, or as part of some mixed drink, are useful as -thirst quenchers just in proportion to the amount of water which they -contain. - -Physiologists point to the evaporation of water from the surface of -the human body as being one of the most perfect adaptations of means -to ends exhibited in the whole circle of life. The vital activities of -the body occasion the constant production of heat. At times the heat -is greater than is needed, and would destroy the vitality of certain -tissues if it were not speedily conducted away, just as too much heat -in a stove would melt the iron of the stove. The evaporation of water -from the skin accomplishes this heat dispersal. When external heat -is great, perspiration in the normal, healthy person is more active -than when external heat is less than that in the body, and, by this -provision of Nature, the temperature of the body is maintained at about -100° Fahrenheit under all circumstances, and thus man is enabled to -exist under such great extremes of heat and cold as are found in nature. - -There are numerous other ways in which water is essential to the -process of life within us. The free drinking of water greatly favors -the elimination from the system of the products of waste. It hastens -tissue change, and encourages the assimilation of food. And apart -from its use internally, it has also a very great value as a means -of applying heat to or abstracting it from the body for remedial -purposes, to say nothing of the functions it performs as a cleansing -agent. Of late years the value of water in therapeutics has become -generally recognized by the medical profession, and all over the -world its use as an active agent has increased. Indeed, in the view -of some physiologists, ordinary pure cold water is by far the most -powerful and useful of all known healing agencies. It heals not by any -strange or occult power, but by co-operating with the natural forces -of the body, by aiding to the utmost those physiological processes by -means of which the body sustains itself in health, and resists the -encroachments of disease by the means of its bodyguard of blood cells, -and by maintaining at its high pitch its innate vital resistance. When -the Austrian Priessnitz first began the use of water in his mountain -village a century ago, the world believed that the wonderful cures -he wrought were accomplished by mystical charms or incantations by -which he was supposed to communicate to the water its healing power. -Modern science, however, has revealed the secret of water’s potency as -a curative agent, and hydrotherapy, or curing by water, is now as well -recognized as almost any other branch of medical science. - - - THE VALUE OF BATHING - -The daily cold bath is one of the best ways of keeping the doctor at a -distance. Cold water has the property of increasing vital work of all -kinds. When it is applied to the skin “impulses are sent inward that -awaken every organ of the body,” says Kellogg. Let us see what takes -place: when a person dips his body into cold water, as in sea bathing, -or when he steps into the bath at home, the first thing he does, which -in fact he finds himself doing involuntarily, is to draw in a deep -breath. - -“Oooh-h-h!” he says, but he says it with an indrawing breath. The -lungs swell out, the heart begins to pound away with unusually -increased vigor and strength, and every part of the system is -stimulated. Cold bathing and deep breathing are two valuable things -which go inseparably together. The deep breathing increases lung -activity, and the lungs bring in more oxygen; the heart circulates the -blood with greater force, and hence more and better blood is carried -to every tissue of the body. The result is a stirring up of the bodily -forces, and a distribution throughout the system of a larger amount of -highly vitalized and oxygenated blood. - -It has been shown definitely that cold bathing increases enormously -the number of white blood corpuscles in the blood. Whether this result -is accomplished by the birth of new cells, or by the calling forward -of cells from remote parts of the body into the general stream of the -blood, is not generally known; but the fact remains that counts of -the blood cells taken just before and just after the body has been -stimulated by cold water show a decided increase in the army of the -warrior cells. - -The benefit of sea bathing comes not from the salt in the air or in -the water, as some people suppose, but simply from the cold water. -The reaction from the dip into the cold water, which is brought about -by the blood rushing to the surface to supply the heat which has been -taken from it by the application of the water, is one of the most -valuable of all curative processes. It is this reaction that sends the -blood cells scurrying actively throughout the whole fortress of the -body. - - - HOW COLD BATHING AIDS NUTRITION - -Another way in which the application of cold water promotes the -functions of life is by the stimulation of the secretion of gastric -juice which it accomplishes. It thus helps on actively the digestive -processes by which food is absorbed and taken into the blood. The liver -and the salivary glands are stimulated in the same way. - -When applied to the face, cold water stirs up the flagging energies -of the brain, by invigorating the blood. A dash of cold water upon the -chest produces a stimulation of all the bodily forces, which a tired -person will find more valuable than any pick-me-up or tonic or cup -of tea, or nip of whisky or other alleged stimulant could possibly -be. Applied over the heart, this organ is made to beat with greater -steadiness and vigor. Application to the stomach causes increased -production of pepsin and acid or gastric juices. Over the bowels it -stimulates intestinal activity; over the loins it increases the action -of the kidneys. A cold compress, or a douch over the liver will cause -increased liver activity. Every organ in the interior of the body may -be thus aroused to increased activity by a simple application of cold -water upon the skin overlying the organ, for thus a rush of blood -will be caused to that particular portion. It is necessary that the -application should be brief, three or four seconds to as many minutes. -These short cold applications of water to the skin will increase -immediately the activity of any sluggish part, or of any organ whose -function we wish to increase as a means of aiding the body in its -battle against the causes of disease. - -The whole nervous system derives benefit from the stimulation of brief -cold baths. This is one of the most valuable functions of water. -Hydrotherapy has come to be a most valuable adjunct to the treatment -of all nervous diseases. A slow stomach may be wakened up and set to -doing effective work by a general cold bath taken daily, or by a local -application of cold water. A cold water bag over the stomach for half -an hour just before meal time is a wonderful appetite awakener, which -may be used by persons whose circumstances preclude them from the -general cold bath and the exercises which cause a natural desire for -food. - -The best of all prescriptions for cold feet is to stand in very cold -water a half inch deep and rub one foot with the other in alternation -for five minutes. Hydrotherapy is the principal curative agent employed -in the great Battle Creek Sanitarium, and its branches throughout -the world, and in his book “Rational Hydrotherapy,” Dr. Kellogg has -presented in a shape that makes the knowledge available to everybody -the modes of treatment which may be employed at home. “A good way,” -says Dr. Kellogg, upon whom we draw for information in the preparation -of this chapter, “is to stand in the bath tub with the cold water -faucet open and the plug out.” It will not be long before the feet will -be red and will fairly burn with the afflux of fresh, warm blood which -will rush to the feet. - -Hot water can be used in conjunction with cold water, since heat tends -to lessen vital work, and so heat may be employed when it is desired -to diminish organic activity. Pain is one direct evidence of excessive -activity. Heat is nature’s great remedy for internal pain. Heat cuts -off the influence of cold and at the same time diverts the blood to -the surface of the body. Cold, on the contrary, usually increases pain -when the seat of it is some internal organ. Sometimes heat and cold -are applied at the same time, as for a toothache, for instance, when -a hot fomentation is applied to the cheek and an ice bag to the neck -under the jaw. Pain in the pelvis is almost always relieved by a very -hot foot bath or leg bath, which relieves the congestion by diverting -the blood into the legs, and thus removes the condition which was -responsible for the pain. - - - THE CARE OF THE TEETH - -It appears to be a fact that in the United States the profession -of dentistry, both mechanical and medical, has been carried to its -highest point. No doubt Americans will cheerfully assure themselves -that American brains and “bustle” are responsible for this condition. -But the truth can not be quite so comforting; the great development of -dentistry in this country must be due to the demand for it; and the -demand for it evidences a state of affairs that is far from reassuring. - -So rapid has been the increase of degeneration of the teeth in modern -times, that many physiologists have seriously asked the question, “Will -the American race become toothless?” To-day, while artificial teeth -are manufactured from such a variety of substances and sold at such a -variety of prices, it would seem that Americans are becoming a race of -“store teeth” men and women. - -As with all other branches of hygiene, dentistry is now beginning to -discover the ideal of _prevention_; recognizing that the sanitary care -of the mouth is a more important object that the most cunning imitation -of teeth, or the most ingenious masterpieces in bridge and crown work. -Under the leadership of a man who will be recognized in the future as -a pioneer in the cause of health, Dr. D. D. Smith, of Philadelphia, -a large and rapidly growing body of dentists have formed what is -termed the Prophylactic School, the development of which will result -not merely in the prevention of a great deal of disease of the teeth -and mouth, but of all the body. Physicians in general, and even most -dentists, have only begun to recognize the part which the mouth plays -in the causation of diseases. - -At the present time, there are, roughly speaking, about 14,000 -dentists in the United States, who annually extract twenty million -teeth, manufacture and insert three million artificial teeth, and -hammer into the cavities of diseased teeth at least three tons of pure -gold, to say nothing about the many tons of mercury, tin, and other -metals employed in fillings. When the principles of the Prophylactic -School spread, it is safe to say that while the importance of the -dentist will become even more generally recognized than it is to-day, -nevertheless he will pull fewer teeth, and use less gold and other -metals. The principle upon which Dr. Smith, and his rapidly growing -band of followers, build their work, is an intelligent recognition of -the fact that there are in the human mouth to-day, as has been the -condition through all the centuries, highly malignant features of -general infection and causes of numerous diseases which until now have -been wholly unperceived and neglected. The ordinary physician tells -his patient to poke out his tongue, when he looks for an index to that -patient’s general condition of health, but he does not look above or -below or around or about the tongue, where, in a great number of cases -he might find not merely the symptoms but the cause of his patient’s -ailment. - - - “THE VESTIBULE OF LIFE” - -To show some of the common mouth conditions that make it almost an -ideal medium for bacterial culture, we quote the following paragraph -from Dr. Smith, adding the fact that his statement is one with which -all up-to-date physicians concur: - -“The mouth, with its large extent of dentate surface, becomes quickly -infested and infected with all manner of bacterial formations, -decomposing particles of food, stagnant, septic matter from saliva, -mucous and sputum, not infrequently with pus exudations from irritated -and inflamed gum margins, gaseous emanations from decaying teeth -and putrescent pulp tissue, salivary calculus (tartar), nicotine, -and the chemical toxins, or poisons, of decomposition which result -from a mixing of mouth secretions, excretions and food remains in a -temperature constantly maintained at the high normal of ninety-eight -degrees Fahrenheit. While this may seem a formidable array, it fails to -prevent any of the sources of infection connected with untreated teeth; -and incredible as it may appear, these conditions are found not in the -lower classes alone, but in general mouth conditions in high and low -born, fastidious and boor, king and peasant.” - -“Try to estimate the amount of poisonous products that would be -generated if such a surface were smeared over with the various foods -from the dining table, and these allowed to decompose,” says Dr. -Alfred C. Fones,[2] “and a fair idea may be obtained of the amount of -decomposition that is taking place in unsanitary mouths. Nor is this -simile forceful enough, for the food in the mouth is in one of the most -favorable environments known for the activity and virulency of germ -life, so that the products generated would be far more numerous, more -poisonous and irritating in every action, than such products from food -decomposing in the open air.” - - [2] In his essay “Clean Methods, The First Law of Hygiene.” - - - HOW MOUTH INFECTION SPREADS - -Mouth infection, due to the teeth, sees its most critical period -during that of childhood and early youth, a period in which the mouth -under present conditions is almost entirely without intelligent care. -Children’s mouths, says Dr. Smith, are frequently veritable crucibles -in which are generated chemical agents and compounds highly detrimental -to the teeth themselves, and not less to the general health of the -child. The poisons arising from decaying food particles and decaying -teeth themselves, vitiated salivary and mucous secretions, germ life -upon the teeth and gums, and breaths loaded with emanations from -stagnant septic material, all with the high temperature of ninety-eight -degrees, insinuate into the general circulation of the blood a -constantly increasing infection, which will later on find expression in -many diseased conditions, and often in chronic and fatal disorders. -It may appear, as it commonly does, in stomach or kidneys, in lungs -or nervous system, in heart, brain, or skin, in any organ or tissue, -indeed, to which mouth toxins are directly or indirectly conveyed. -Experience has shown that it is not only possible, but entirely -practicable to arrest and prevent teeth diseases in the mouths of -children, and at the same time to keep the mouth aseptic or free from -germ life. - -Not only does an infected mouth work havoc to the body of which it -is the vestibule, but it spreads disease about it. The original -experiments of Koninger have shown that in a room where there is no -current of air perceptible, a person coughing or sneezing can scatter -germs to a distance of more than twenty-two feet. They are conveyed -through the air by means of little droplets of saliva. These globules -are microscopic balloons, having a bubble of air in the center, -and remain in suspension but a short time. Ordinary breathing will -scatter these droplets to a considerable distance, but, of course, -their germ-carrying capabilities are most marked during coughing -and sneezing. The more microbes the mouth contains the greater the -danger of infection. Washing the mouth has the effect of decreasing -the microbes of such diseases as diphtheria and consumption, and -other bacilli susceptible of being scattered abroad in these salivary -droplets. Placing the hand or a handkerchief over the mouth prevents -the emanation of droplets charged with bacilli. So well is this -fact of droplet germ infection recognized, that in many operating -rooms no one present is allowed to speak during operations. Chronic -headaches, neurasthenia, constipation, coughs and colds, and many other -grave troubles, have all been helped and many times cured by “oral -prophylaxsis” or proper mouth treatment. - -The practical application of the discoveries and recommendations of -the new school of dentists can be expressed very simply and briefly, -and if followed out, will undoubtedly prove of tremendous service to -the white cells in the battle of the blood. It must be remembered -that proper mastication of food, which we have seen to be a leading -principle of the new hygiene, cannot be carried out unless you have a -good and healthy mouth. Five brushings a day at home is the ideal and -proper care for every mouth, for those who eat through the ordinary -routine of three meals a day. The first thing in the morning the teeth -should be thoroughly brushed with tepid water to remove the decomposed -mucous and saliva produced in the mouth during sleep. After eating the -teeth should be cleansed with the help of a dentifrice. The thorough -removal of grease is a chemical process, not to be accomplished by mere -brushing, and therefore requires a solvent such as is contained in a -good dentifrice. Such duties soon become habits; and if they are based -upon common-sense, the health which they will bring will more than -compensate for the trouble involved. - - - - - XIV - - A UNIVERSITY OF HEALTH - - -There have been frequent references in this book to the Battle Creek -Sanitarium, and to Dr. J. H. Kellogg, its superintendent. We have -written here of the art of staying well, but many people are sick, and -are in need of special advice and assistance; to such we believe that -we can do no greater service than to tell them of this Sanitarium and -its work. - -The institution is not a commercial one; its founder is one of -the great humanitarians of the time, as well as one of the great -scientists. None of its thousand odd men and women workers receive -more than a bare living for their services, and the institution is -legally so constituted that all its profits must be turned into the -work. Therefore, we hold it to be a public duty to spread as widely -as possible the facts relating to it. Mr. Horace Fletcher has called -Battle Creek the “Mecca of Health.” More aptly still, the Sanitarium -has been named a “University of Health”; and no image could be more -essentially true. - - [Illustration: DR. J. H. KELLOGG, - Of the Battle Creek Sanitarium.] - -For, while the people at Battle Creek realize that the record of the -institution for more than forty years in curing sick people is one -to which they may point with pride, yet in their view this good work -is but a trivial thing in comparison with their principal object, -which is the conversion of those who come to them to be cured, into -home teachers and missionaries of the truths of right living. It -is wonderful to observe to what a great extent success has already -rewarded their efforts, to see the signs which indicate the growth of -public interest in their work. - -Dr. Kellogg took charge of the institution which is now known as The -Battle Creek Sanitarium thirty-two years ago. The institution at that -time was a small two-story building, known as a water-cure or health -institute, with three or four cottages and twelve patients. With the -changing of the name and management, and the application of scientific -methods, a new era of prosperity began, and the work has steadily -progressed ever since. - -The Battle Creek Sanitarium was the first attempt to assemble in one -place all rational means of treating disease in combination with the -regulation of diet and habits of life, and giving special emphasis to -physiologic or natural methods of cure. The institution has for many -years been recognized as the leading establishment of the sort in the -world. - -From the beginning, the Sanitarium has been non-sectarian in character. -Although a deeply religious spirit pervades the place, the institution -is not and never has been under the control of any denomination. For -many years it was closely affiliated with the Seventh-day Adventist -denomination, because of the preponderance of persons belonging to this -denomination among its managers and employees. For years, however, this -affiliation has ceased to exist. - -The institution is non-dividend paying. That is, it is a strictly -altruistic or philanthropic enterprise. The charter which it received -from the State requires that its earnings shall be devoted to the -development of the enterprise and the maintenance of its charities. -Dr. Kellogg receives no compensation for his labors in connection -with the institution, and the thirty or forty physicians and business -managers who are associated with him in his work likewise accept very -meager compensation for their labors. Dr. Kellogg has for many years -received a liberal income from the sale of his books, foods, and from -his various inventions, but the income from these sources, as well as -from the institution itself, has been devoted to the carrying forward -of the humanitarian work to which he has devoted his life. The Haskell -Home for Orphans, The Bethesda Rescue Home, the Life Boat Mission in -Chicago, The American Medical Missionary College, and other charitable -and philanthropic enterprises are allied enterprises which have grown -out of the work which began at the Battle Creek Sanitarium. - -The institution has never been endowed, and therefore, if the work was -to grow, it was necessary to make money. The authors of this book have -seen and read the legal documents by which Dr. Kellogg turned over to -the American Missionary Association nearly everything of which he was -possessed. The value of his work as a surgeon, estimated at prevailing -rates for such work, would be at least fifty to sixty thousand dollars -yearly. He touches not a cent of this money, nor does he touch his -salary as superintendent—which he himself placed at the figure of -twelve hundred dollars. There are many other physicians connected with -the institution who, as specialists in New York or Chicago, would be in -receipt of large incomes, but they are as content as is Dr. Kellogg to -accept a bare pittance, finding their joy in the work they are doing.[3] - - [3] The reader must be warned that there are many charlatans and - shrewd business men who have taken advantage of the work of Dr. - Kellogg and of the prestige of the name “Battle Creek.” - -The energy displayed by the faculty and staff of the University of -Health in carrying on their work is nothing less than astonishing. -During one week when the writers were at the Sanitarium, there were -more than a thousand patients all told, including the non-paying ones. -There are many days when Dr. Kellogg operates from early in the morning -until late at night, having very many highly difficult and dangerous -operations to perform, for he is well known as a surgeon. After such -a long day in the operating room, without a break for food or rest, -he will give one of his lectures to the patients, or go the rounds of -the wards, winding up the day by attending to a mass of business or -writing or studying in his laboratories. He works continually, day -in and day out, for eighteen hours a day; and this he has done for -the past thirty-five years or so. He wrote one bulky book containing -much technical and scientific matter in ten days, using three or four -stenographers, and working in stretches of twenty hours at a time. He -has never taken a holiday. All of his many journeys abroad or in this -country are on matters connected with his mission in life; and while on -his journeys he is continually writing or studying, and carrying on -the direction of his multitudinous affairs by letter or telegraph. Yet -to-day, at the age of fifty-five, he shows no signs of diminution of -energy; no signs of nervous breakdown, or of the ailments which bring -thousands of business men and women to him for treatment. - -He himself thinks that there is nothing very remarkable in all this. He -attributes it to his abstention from meat, from tea and coffee, alcohol -and tobacco. He never eats more than one “hearty” meal a day; his -second meal, when he takes one, consisting of a little fruit. His sole -regret is that during the first fourteen or fifteen years of his life -he ate meat. He believes that any child, if it begin right, can, when -it grows up, do all that he is doing. - -“I was,” he said to a friend, “a puny, undersized, ailing child; born -when my father was more than fifty. It was the accepted opinion that I -would not live to be a man which I fully believed. I had an appetite -for knowledge and resolved that since I was to die early I must study -and work very hard in order to accomplish a little something before I -died. So I would study until one to three o’clock in the morning; then -rise at six. From the age of ten I have fully supported myself. All -this deliberate stealing of time from sleep resulted in a permanent -stunting of my growth. And as I went on in life, I kept up the same -habits of night work. And yet, I have only once been troubled by an -illness; which came upon me a few years ago as a result of overwork. -But which I got rid of; and now I am in better bodily condition than I -was twenty-five years ago. But I was not handicapped by a great number -of things that are bars to other workers, over which they stumble. -I have slept when I could in the open air; I have drawn from air, -water, light, heat, and proper exercise, the benefits that inhere -in them; and I have nourished my body on wholesome foods. I mention -these points with insistence—these points that seem so freakish to -many people—simply because to me they are fundamental points in the -physiologic, or natural, way of healing and of living.” - -Dr. Kellogg publishes a big magazine of large circulation named _Good -Health_; and in this he teaches that health is not a mere negation of -ailments—a state of being free from rheumatism, or consumption, or -biliousness, or any other of the “thousand natural shocks that flesh -is heir to”—but that it is being wholesome, happy, sane, complete, -a unit—a man or woman eating, drinking, sleeping, working, playing, -functioning in all parts as naturally, as inevitably, as easily and as -unconsciously, as a flower grows. - -One of the writers has told of his experience many years ago, when he -went to a physician and requested to be helped in keeping well. He went -to Battle Creek Sanitarium on account of the illness of his wife, and -when one of the physicians proposed to him that he himself undergo the -treatments, he answered (having in mind this earlier experience, and of -the doubts it had bred in him), “There is nothing the matter with me at -present that I know of.” The answer of the Sanitarium physician was, -“The less there is the matter with you the better, from our point of -view.” And so he realized that at last he had found a place where his -own idea of health-preservation was understood. - -He accepted joyfully the offer to assist him in getting a scientific -understanding of his own bodily condition. A drop of his blood was -taken and analyzed, microscopically and chemically. He went to the -diet table, and for three days ate precisely measured quantities of -specified foods; during the period all his excretions were weighed -and analyzed and examined under the microscope. A thorough physical -examination was made, and also a series of tests, upon a machine -invented by Dr. Kellogg, to register the strength of each group of -muscles of the body. The results of all these examinations were -presented to him in an elaborate set of reports and charts, together -with a prescription for treatments, diet and exercise. He had stated -that there was nothing the matter with him, so far as he knew. He found -that anaerobes—the dangerous bacterial inhabitants of the intestinal -tract—numbered something over four billion to the gram of intestinal -contents—a gram being about a thirtieth part of an ounce. During the -six weeks of his stay at the Sanitarium the more important of these -tests were repeated weekly; and when he left, the number of anaerobes -had been reduced nearly ninety per cent. - -Dr. Kellogg terms the system of treatment employed by the Sanitarium -the Physiologic Method, and he writes of it as follows: - -“The Physiologic Method consists in the treatment of the sick by -natural, physical, or physiologic means scientifically applied. - -“The haphazard or empirical use of water, electricity, Swedish -movements, and allied measures is not the Physiologic Method. It is no -method at all. It is empiricism, at best; at its worst, it is quackery. -The application of the Physiologic Method requires much more than -simply a knowledge of the technique of baths, electricity, movements, -etc. It requires a thorough knowledge of physiology, and an intelligent -grasp of all the resources of modern medical science. For, while the -Physiologic Method depends for its curative effects upon those natural -agencies which are the means of preserving health, and which may be -relied upon to prevent disease as well as to cure, it recognizes and -employs as supplementary remedies, all rational means which have by -experience been proved to be effective. - -“The Physiologic Method concerns itself first of all with causes. -In the case of chronic maladies, these will generally be found in -erroneous habits of life, which, through long operation, have resulted -in depreciating the vital forces of the body and so deranging the -bodily functions that the natural defenses have been finally broken -down and morbid conditions have been established. - -“Chronic disease is like a fire in the walls of a house which has -slowly worked its way from the foundation upward, until the flames have -burst out through the roof. The appearance of the flame is the first -outward indication of the mischief which has been going on; but it is -not the beginning. It is rather the end of the destructive process. - -“The Physiologic Method does not undertake to cure disease, but people -who are diseased. It recognizes the disease process as an effort on the -part of the body to recover normal conditions,—a struggle on the part -of the vital forces to maintain life under abnormal conditions and to -restore vital equilibrium. - -“At the outset of his course of treatment, the patient is instructed -that his recovery will depend very largely upon himself; that the -curative power does not reside in the doctor or in the treatment, but -is a vital force operating within the patient himself. The Physiologic -Method is based upon this fact. -[Illustration: A GROUP AT THE BATTLE CREEK SANITARIUM (DR. KELLOGG ON -THE RIGHT).] - -“So the treatment of a patient consists, first of all, in the -exact regulation of all his habits of life, and the establishment -of wholesome conditions. The simple life and return to Nature are -the ideals constantly held up before him. He must work out his own -salvation; he must ‘cease to do evil and learn to do well’; he must -cease to sow seeds of disease, and by every means in his power -cultivate health.” - - - - - XV - - HEALTH REFORM AND THE COMMITTEE OF ONE HUNDRED - - -We have set forth the underlying principles of the new art of health; -and we have shown how these principles may be applied by individuals, -and how they have been formulated and taught at the great University -of Health at Battle Creek. It remains to give an account of a great -national movement which has for its aim the spreading of a knowledge -of the new hygiene in a semi-political way, a circumstance which to -our minds proves that not only this nation but the whole of modern -civilization is on the eve of a great revolution in its habits of -living, and that this revolution will have for its rallying cry the -word “Knowledge.” And more especially, “Knowledge of Our Bodies, and of -How to Care for Them.” - -The state of ignorance of the majority of people concerning the -workings of their own bodies and the way to take care of them is -to-day one of the greatest barriers to human progress. Few people -realize that they ought to care for their bodies; or that they ought -to know about their bodies until they are actually broken down. Men -use their intelligence more aptly elsewhere; but all progress in other -directions, in the arts and crafts and the labors of modern industry, -will go for nothing if we do not learn to apply our intelligence to the -matter of health. - -More and more does the need for knowledge press home upon us. It is -impossible for the race to survive unless that knowledge is spread. Our -ancestors, it is true, knew less of their bodily make-up and bodily -care than we do, but our ancestors did not need it so much. They were -country dwellers, and people of the open air; they were not slaves of -machinery and of office routine. - -Dr. J. Pease Norton, Assistant Professor of Political Economy at Yale -University, recently read before the American Association for the -Advancement of Science, a paper which vividly summed up the situation -which confronts us. He said: - -“There are four great wastes to-day, the more lamentable because they -are unnecessary. They are preventable death, preventable sickness, -preventable conditions of low physical and mental efficiency, and -preventable ignorance. The magnitude of these wastes is testified to by -experts competent to judge. They fall like the shades of night over the -whole human race, blotting out its fairest years of happiness. - -“The facts are cold and bare—one million, five hundred thousand persons -must die in the United States during the next twelve months; equivalent -to four million, two hundred thousand persons will be constantly sick; -over five million homes, consisting of twenty-five million persons, -will be made more or less wretched by mortality and morbidity. - -“We look with horror on the black pages of the Middle Ages. The black -waste was but a passing cloud compared with the white waste visitation. -Of people living to-day, over eight million will die of tuberculosis, -and the federal government does not raise a hand to help them. - - - “THE NEGLECT OF HEALTH A NATIONAL EVIL” - -“The Department of Agriculture spends seven million dollars on plant -health and animal health every year, but, with the exception of the -splendid work done by Doctors Wiley, Atwater, and Benedict, Congress -does not directly appropriate one cent for promoting the physical -well-being of babies. Thousands have been expended in stamping out -cholera among swine, but not one dollar was ever voted for eradicating -pneumonia among human beings. Hundreds of thousands are consumed -in saving the lives of elm trees from the attacks of beetles; in -warning farmers against blights affecting potato plants; the importing -Sicilian bugs to fertilize fig blossoms in California; in ostracizing -various species of weeds from the ranks of the useful plants, and in -exterminating parasitic growths that prey on fruit trees. In fact, -the Department of Agriculture has expended during the last ten years -over forty-sixmillions of dollars. But not a wheel of the official -machinery at Washington was ever set in motion for the alleviation or -cure of diseases of the heart or kidneys, which will carry off over -six millions of our entire population. Eight millions will perish of -pneumonia, and the entire event is accepted by the American people -with a resignation equal to that of the Hindoo, who, in the midst of -indescribable filth, calmly awaits the day of cholera. - -“During the next census period more than six million infants under two -years of age will end their little spans of life while mothers sit by -and watch in utter helplessness. And yet this number could probably be -decreased by as much as half. But nothing is done. - -“In the United States alone, of the eighty millions living to-day, all -must die, after having lived, say a little more than three billion, -two hundred million years of life, on the average slightly more than -twoscore years. Of these years, one billion, six hundred million, -represent the unproductive years of childhood and training. - -“Consider that the burden of the unproductive years on the productive -years is 20-20, or say 100 per cent. Could the average length of life -be increased to sixty years, say to forty-eight billion years lived by -eighty millions of people, the burden of the unproductive years would -fall to 50 per cent. In the judgment of men competent to hold opinions, -this is not impossible.” - -It was the reading of this paper, which led to the formation of the -Committee of One Hundred on National Health, of which Professor Irving -Fisher of Yale is president, and which includes among its members such -men and women as Ex-President Eliot of Harvard, Dr. Lyman Abbott, Miss -Jane Addams, Luther Burbank, Horace Fletcher, Professor Chittenden, Dr. -Kellogg, and Dr. Trudeau. - -The primary and immediate purpose of the Committee’s work is to promote -the idea of a national Bureau of Health; but the field open to the -committee includes the whole subject of public sanitation and hygiene. -President Roosevelt has formally endorsed the work, in a letter from -which the following is an extract: “Our national health is physically -our greatest national asset. To prevent any possible deterioration -of the American stock should be a national ambition. We cannot too -strongly insist on the necessity of proper ideals for the family, for -simple life and for those habits and tastes which produce vigor and -make more capable of strenuous service to our country. The preservation -of national vigor should be a matter of patriotism.... Federal activity -in these matters has already developed greatly, until it now includes -quarantine, meat inspection, pure food administration, and federal -investigation of the conditions of child labor. It is my hope that -these important activities may be still further developed.” - -And in his notable message to the country, rather than to Congress, -which he issued in December, 1907, President Roosevelt wrote: “There -is a constantly growing interest in this country in the question of -public health. At least, the public mind is awake to the fact that -many diseases, notably tuberculosis, are national scourges. The work -of the State and City Boards of Health should be supplemented by the -constantly increasing interest on the part of the national government. -The Congress has already provided a Bureau of Public Health, and has -provided for an hygienic report. There are other valuable laws relating -to the public health connected with the various departments. This whole -branch of the government should be strengthened and aided in every way.” - -As somebody said before, these things are no more true because a -President has said them; but the fact that President Roosevelt has said -them, has given wide publicity to them, and impressed them upon the -public consciousness. - -The knowledge that economic conditions;—the way in which men and women -live because they have to so live in order to earn a living, is the -fundamental factor in the case of public health, is something that is -bound to become recognized as the growth of knowledge goes on. It will -only be a question of time before men and women will see that in order -to have health, it will be necessary to organize all the affairs of -life with a view to the well-being of humanity as a whole. - -In order to make effective the work of the Committee of One Hundred, -its President, Irving Fisher, assisted by Professor Norton, organized -the American Health League, which has absorbed the Public Health -Defense League, an organization formed for the purpose of fighting -the patent medicine evil, and awakening public interest in matters -of hygiene. The Health League already numbers nine or ten thousand -citizens, who are pledged to give financial and moral support to the -work of the Committee of One Hundred in its efforts to establish -a national Bureau of Health. The League is rapidly increasing in -membership, for a spirit of interest in hygiene is abroad in the land. -Local advisory committees have already been formed in more than two -hundred cities and towns, and it is planned to prosecute the work of -multiplying these branch committees until every town in the United -States shall be represented in the membership. The Committee of One -Hundred publishes the magazine _American Health_ as its official organ, -and all American men and women who are interested in the spread of -the new hygiene are invited by the Committee to correspond with its -Executive Secretary, Drawer 30, New Haven, Conn. - -Connected with the advisory and other subcommittees, are committees -of writers, editors, and newspaper men, numbering many of our most -prominent penmen and pressmen, and the power of molding public opinion -through this channel alone is very great. There is now being organized -a Council on Co-operation, to consist of the leading officers of -American religions, fraternal, learned, secret, and educational -organizations; and also a Council of Research, to consist of leading -investigators interested in original research along public health lines. - -In other words, the Committee of One Hundred has grown to a compact, -well-organized, rapidly-spreading, national Army of Health. It has -grown within a wonderfully short period, simply because there was a -great and pressing _need_ for it. - -Professor William H. Welch, a member of the Committee of One Hundred, -and Professor of Pathology at Johns Hopkins University, has put himself -on record as saying that if the nation were to apply in practice the -existing knowledge of hygiene, the nation’s death rate would be cut in -two. In commenting on this statement, Irving Fisher said: - -“The greatest asset of all, the physical health of our citizens, is -still neglected. Professor Nicholson, an economist of Scotland, has -estimated that the living capital of Great Britain is worth five times -the physical capital. That is, if we capitalize each man’s working -capacity and add together this capitalization throughout the whole -realm of Great Britain, the value of the population so obtained is -five times the value of all the land and all the railroads and all -the buildings, and all the iron mines and all the other capital which -is ordinarily called wealth. If we could make this human capital -within the United States double its present worth (it is already five -times that of the inanimate capital), it is evident what an enormous -improvement would ensue as compared with the possible improvements in -saving arid lands, and other physical resources. Our health has much -more than a money value. But these calculations show that even on the -most materialistic method of reckoning, there is truth in Emerson’s -statement, “the first wealth is health.” - - - - - APPENDIX - - DIET LIST - - - Proteid Carbo Fat % Water % Mineral Food Value - % hydrate Matter per pound - % % calories - - Broiled tenderloin - steak 23.5 0 20.4 54.8 1.2 1300 - Lamb chops, - broiled 21.7 0 29.9 47.6 1.3 1665 - Smoked ham, - fat, edible portion 14.3 0 52.3 27.9 3.7 2485 - Roast turkey, - edible portion 27.3 0 18.4 52.0 1.2 1295 - Fricasseed chicken, - edible portion 17.6 2.4 11.5 67.5 1.0 855 - Cooked bluefish, - edible portion 26.1 0 4.5 68.2 1.2 670 - Canned salmon, - edible portion 21.8 0 12.1 63.5 2.6 915 - Fresh oysters, - solid 6.0 3.3 1.3 88.3 1.1 230 - Boiled hen’s - eggs 13.2 0 12.0 73.2 0.8 765 - Butter 1.0 0 85.0 11.0 3.0 3605 - Full cream - cheese 25.9 2.4 33.7 34.2 3.8 1950 - Whole cow’s - milk 3.3 5.0 4.0 87.0 0.7 325 - Wheat flour, entire - wheat 13.8 71.9 1.9 11.4 1.0 1675 - Boiled rice 2.8 24.4 0.1 72.5 0.2 525 - Shredded wheat 10.5 77.9 1.4 8.1 2.1 1700 - Macaroni 13.4 74.1 0.9 10.3 1.3 1665 - Brown bread 5.4 47.1 1.8 43.6 2.1 1050 - Wheat bread or - rolls 8.9 56.7 4.1 29.2 1.1 1395 - Whole wheat - bread 9.4 49.7 0.9 38.4 1.3 1140 - Soda crackers 9.8 73.1 9.1 5.9 2.1 1925 - Ginger bread 5.8 63.5 9.0 18.8 2.9 1670 - Sponge cake 6.3 65.9 10.7 15.3 1.8 1795 - Apple pie 3.1 42.8 9.8 42.5 1.8 1270 - Custard pie 4.2 26.1 6.3 62.4 1.0 830 - Indian Meal - pudding 5.5 27.5 4.8 60.7 1.5 815 - Fresh asparagus 1.8 3.3 0.2 94.0 0.7 105 - Fresh lima beans 7.1 22.0 0.7 68.5 1.7 570 - Dried lima beans 18.1 65.9 1.5 10.4 4.1 1625 - Cooked beets 2.3 7.4 0.1 88.6 1.6 185 - Fresh cabbage, - edible portion 1.6 5.6 0.3 91.5 1.0 145 - Dried peas 24.6 62.0 1.0 9.5 2.9 1655 - Green peas 7.7 16.9 O.5 74.6 1.0 465 - Boiled potatoes 2.5 20.9 0.1 75.5 1.0 440 - Fresh tomatoes 0.9 3.9 0.4 94.3 0.5 105 - Baked beans, - canned 6.9 19.6 2.5 68.9 2.1 600 - Apples, edible - portion 0.4 14.2 0.5 84.6 3.0 290 - Bananas, yellow, - edible portion 1.3 22.0 0.6 75.3 0.8 460 - Oranges, edible - portion 0.8 11.6 0.2 86.9 0.5 240 - Peaches, edible - portion 0.7 9.4 0.1 89.4 0.4 190 - Fresh strawberries 1.0 7.4 0.6 90.4 0.6 180 - Dried prunes, - edible portion 2.1 73.3 0.0 22.3 2.3 1400 - Almonds, edible - portion 21.0 13.3 54.9 4.8 2.0 3030 - Peanuts, edible - portion 25.8 24.4 38.6 9.2 2.0 2560 - Pine nuts, edible - portion 33.9 6.9 49.4 6.4 3.4 2845 - Brazil nuts, edible - portion 17.0 7.0 66.8 5.3 3.9 3265 - Soft-shell walnuts, - edible portion 16.6 16.1 63.4 2.5 1.4 3285 - - - - - INDEX - - - A - - Abbott, Dr. Lyman, 277 - - Achroödextrin, 131 - - Adams, Dr. G. Cook, 186 - - Addams, Miss Jane, 277 - - Aerobes, 181 - - Albumenoids, 96 - - Alcohol, 193-199 - - Ali—mentary canal, 97 - - _American Health_, 281 - - American Medical Missionary College, 261 - - Amylodextrin, 131 - - Anderson, Dr. William G., 50 - - Anaerobic infection, 126 - - Antiseptics, 101 - - Antitoxic foods, 123 - - Appendicitis, 125 - - Appetite, 153 - - Apples, 129 - sweet, 130 - - Arms, holding horizontal, 84 - - Arterio-sclerosis, 116 - - Atwater, Dr., 275 - - Autointoxication, 72, 113, 117, 126 - - Ayers, Dr. Edward A., 25 - - - B - - Bacillus, Bulgarian, 124 - - Bacteria, putrefactive, 180 - - Baker, Sir Samuel, 167 - - Bananas, 128 - - Bath, daily cold, 243 - - Bathing, sea, 245 - - Battle Creek Sanitarium, 6, 30, 170, 205, 247, 258-266 - - Beans, 123 - - Beaumont, Dr., 151 - - Beef, 182 - roast, 184 - - Benedict, Prof., 159, 275 - - Bethesda Rescue Home, 261 - - Bile, 97, 99, 100 - - Blood, 26 - battle of, 21 - -pumping process, 226 - - Boiling, 132, 139 - - Bones, 99 - - Born, Dr. Frank, 52 - - Bouchard, 72 - - Bowels, catarrh of, 235 - inactive, 227 - - Bread, raised, 123 - warm, 133 - - Breathing, 219 - - Bright’s disease, 114, 142, 185, 188 - - Bubonic plague, 24 - - Buds, taste, 66 - - Bulgarians, 125 - - Burbank, Luther, 277 - - Butter, 139 - sterilized, 123 - - Buttermilk, 123 - - - C - - Cabbage, 136 - - Caffeine, 202 - - Cake, 133 - - Calories, 75 - in food, 105 - - Calory, 104 - - Canal, alimentary, 97 - - Cancer, 167-168, 186, 188 - - Candy, 142 - - Cannon, Prof., 19, 65, 166 - - Carbohydrate, 98, 105 - - Carbohydrates, 71 - foodstuffs rich in, 111 - - Carbon dioxide, 22 - - Carnivores, 177 - - Cauliflower, 123 - - Cells, white, 22 (see leucocytes) - - Cellulose, 190 - - Cereals, 141 - cooked, 123 - cooking of, 132 - eating of, 135 - prepared, 263 - - Cheese, 140 - poisons, 140 - - Chewing, complete, 46 - - Chickens, 183 - - Chittenden, Prof. Russell H., 5, 18, 19, 57, 69, 73, 80, 102, 154, - 175, 191, 277 - - Christian Science, 11, 169 - - Coffee, 200 - - Cold, taking, 223 - - Colds, 24 - - Colon, 97, 113, 121 - - Colver, Dr. Benton A., 233 - - Combe, 72, 175 - - Compress, cold, 246 - - Complete chewing, 46 - - Constipation, 127 - - Consumption, 114, 223, 256 - air cure for, 225 - - Cooking, dry, 132 - kettle, 132 - over, 132 - - Corn flakes, toasted, 123 - - Corpuscles, 25 - red, 22 - white, 22, 27 - - Coughing, 255 - - Council on Co-operation, 281 - of Research, 281 - - Cow, tubercular, 138 - - Cream, 123 - - Curtis, 19 - - - D - - Deaths, ratio of among flesh-eaters, 188 - ratio of among those eating little meat, 189 - - Deep-knee bending, 85 - - Degeneration of tissue, 120 - - Dentistry, 249 - - Diabetes, 142, 167 - - Diet and endurance, relation between, 82 - list, 287 - reform, 203 - - Disease, Bright’s, 114, 142, 185, 188 - germ theory of, 23 - heart, 188 - - Diphtheria, 256 - - Dog-dairy, 154 - - Douglas, 28 - - Dynamometer (Prof. Fisher’s), 51 - (Kellogg mercurial), 51 - - - E - - Eating between meals, 147 - - Eliot, President, 277 - - Enamel, 99 - - Endurance, 81 - - Enteritis, 185 - - Epilepsy, 168 - - Erythrodextrin, 131 - - - Exercise, 230 - regular, 89, 219 - - Exercises, 233 - retarding autointoxication, 24 - - Eye, 26, 99 - - - F - - Fat, 71, 98, 105 - emulsified, 141 - foodstuffs rich in, 111, 127 - - Fatigue poisons, 34, 143 - - Fearthought, 46 - - Feet, cold, 247 - - Fever, yellow, 23 - - Figs, 127, 130 - - Fish, 143, 182 - - Fisher, Prof. Irving, 6, 18, 19, 57, 62, 69, 85-94, 175, 225, 277 - - Fletcher, Horace, 4, 15, 18, 19, 42-64, 73, 74, 143, 277 - - Fletcherism, 50, 57, 191 - - Fletcherizing, 49 - - Folin, Dr., 93, 191 - - Food-filter, 66 - -units required daily, 108 - - Foods, antitoxic, 123 - breakfast, 134 - fried, 132 - toxic, 122 - - Foodstuffs, laxative, 127 - rich in various elements, 112 - - Fruit juices, 130 - - Fruits, 123, 127 - - - G - - Gastric juice, 97, 99, 165 - - Gates, Elmer, 168 - - Gautier, 175 - - Germ theory of disease, 23 - - Gladstone’s advice as to chewing, 49 - - Glucose, 96 - - Gluten, 135 - - Gout, 114 - - Grain preparations, 127 - - Grains, cooking of, 131 - - Granger, J. E., 87 - - Grippe, 24 - - Guilfoy, Dr. W. H., 188 - - Gulick, 19 - - Gullet, 96 - - - H - - Habit hunger, 64 - - Haig, 5 - - Ham, smoked, 184 - - Hanecke, 155 - - Haskell Home for Orphans, 261 - - Health, Defense League, Public, 280 - League, American, 280 - National Bureau of, 277 - National Committee of One Hundred on, 277 - - Health-chocolate, 206 - - “Healthful Cookery,” 210 - - Heart disease, 188 - - Heat, 248 - - Helicon Hall, 204 - - Higgins, Prof. Hubert, 19, 66 - - Holding the arms horizontal, 84 - - Honey, 123 - adulterated, 142 - malt, 142 - - Horter, Dr., 175 - - Hunger, habit, 64 - - Hutchinson, Dr. Woods, 174, 186 - - Hydrochloric acid, 100 - - Hydrotherapy, 243, 247 - - Hyperacidity, 62 - - Hypoacidity, 62 - - - I - - Infection, anaerobic, 126 - - Influenza, 24, 32 - - Ingersoll, Robert, 35 - - Intestinal juice, 99, 101 - - Intestine, large, see colon - small, 97 - - Intestines, 60 - - Ioteyko, Dr. J., 176 - - - J - - James, William, 7, 169 - - Juice, gastric, 97, 99, 165 - intestinal, 99, 101 - lemon, 141 - pancreating, 97, 99, 100 - - Juices, fruit, 130 - - - K - - Kellogg, Dr. J. H., 5, 13, 18, 19, 30, 61, 65, 107, 123, 125, - 133, 148, 155, 159, 175, 181, 243, 258, 277 - - Kephyr, 124 - - Kidney troubles, 142 - - Kidneys, 102 - - Kipiani, Mlle. Varia, 176 - - Knee bending, deep, 85 - - Koninger, 255 - - Kumyss, 124 - - - L - - Leg-raising, 85 - - Lemon juice, 141 - - Lentils, 123 - - Leucocytes, 22, 27, 32 - - Levulose, 131 - - Liebig, 177 - - Life Boat Mission, 261 - - Liver, 102 - chronic disease of, 227 - cirrhosis of, 62, 227 - - Lung capacity, 220 - - Lymph, 26 - - Lysins, 28 - - - M - - Macaroni, 187 - - Macrophages, 120 - - Maltose, 131 - - Mania, 168 - - Maple sugar, 141 - syrup, 141 - - Mason, 6 - - Masson, 125 - - Mastication, 49, 58, 61 - - Matzoon, 124 - - McGill University, 29 - - Meals, drinking at, 150 - eating between, 147 - irregularity of, 147 - - Meat, case as to, 173 - cooked, 191 - digestibility of proteid in, 190 - extracts of, 177 - - Meltose, 143 - - Mendel, Prof. Lafayette B., 19, 69, 138, 191 - - Menus, 211-217 - - Metabolism, 95, 101, 173 - - Metchnikoff, Elie, 5, 15, 19, 27, 65, 72, 113-126, 175, 191, 195, 221 - - Milk, 137 - - Mineral salts, 98, 101, 127 - - Morphine, 201 - - Mosso, 84, 143 - - Mouth, infection of, 254 - - Mucous, 25, 97 - membrane, 25 - - Murchison, 168 - - Mushroom, 137 - - Mustard, 142 - - Myosin, 178 - - - N - - Nelson, Dr. A. W., 181, 198 - - “New Thought,” 11, 169 - - Nicholson, Prof., 282 - - Nitrogen, 71 - - Norton, Dr. J. Pease, 273 - - Nuts, 123, 141 - malted, 123 - - - O - - Oatmeal, 134 - - Oberg, S. A., 86, 87 - - Olive oil, 141 - - Olives, 141 - - Olympic Club, 44 - - Onions, 136 - - Opsonins, 28 - - Osmosis, 240 - - Oxygen, 22, 220 - - Oysters, 190 - - - P - - Paget, Sir George, 167 - - Pain, 248 - - Palate, soft, 67 - - Pancreas, 97 - - Pancreatic juice, 97, 99, 100 - - Papillae, circumvallate, 67 - - Pasteur Institute of Paris, 27 - - Pasteurization, 139 - - Pastry, 133 - - Pawlow, 6, 19, 65, 91, 153, 155-166 - - Pears, sweet, 130 - - Pelvis, pain in the, 249 - - Pepper, 142 - - Pepsin, 97, 100 - - Peptic glands, 202 - - Peptogenic food, 91 - - Perspiration, 241 - - Physiologic method, 270 - - Pie-crust, 133 - - Plague, bubonic, 24 - - Plasma, 28 - - Play, 230 - - Pneumonia, 24, 114, 195, 223, 225 - - Poisons, cheese, 140 - fatigue, 34, 143 - volatile, 202 - - Pork, 184 - - Potato, 123, 135 - - Priessintz, 242 - - Prophylactic School (of dentistry), 250 - - Prophylaxsis, oral, 256 - - Proteid, 70-73, 98, 103, 123 - animal, 135 - equivalents, 75 - food, 64, 105 - muscle, 178 - vegetable, 135, 190 - - Proteids, foodstuffs rich in, 111 - in cooked meat, 191 - in peanut butter, 191 - in pine nuts, 191 - in walnuts, 191 - proportion of to other food elements, 109 - - Prunes, 127, 130 - - Pus germ, 196 - - Putrefactive bacteria, 180 - - - R - - Recipes, 217 - - Rennet, 100 - - Resistance, vital, 36 - - Rheumatism, 114 - - Rice, 123 - - Richardson, Sir B. W., 5 - - Roasting, 132 - - Robert, 202 - - Rogers, 65 - - Roosevelt, President, 277 - - Rositansky, 36 - - - S - - Sadler, Dr., 26 - - Sager, 19 - - St. Martin, Alexis, 151 - - Salads, 127 - - Saleeby, Dr., 19, 159 - - Saliva, 26, 59, 65, 95, 99, 160 - - Salivary glands, 95 - - Salts, mineral, 98, 101, 127 - - Sardines, 182 - - Sausage, large, 184 - raw, 185 - small, 184 - - Science, Christian, 11, 169 - - “Science in the Kitchen,” 210 - - Self-poisoning, 72 (see autointoxication) - - Shaw, Bernard, 173 - - Skin (germ tight), 25 - - Smith, Dr. D. D., 250-254 - - Sneezing, 255 - - Snow, Dr., 167 - - Solar plexus, 149 - - Spaghetti, 187 - - Spleen, 227 - - Standard, voit, 75 - - Starch, 60 - - Steak, hamburger, 184 - porterhouse, 184 - round, 184 - - Steaming, 132 - - Stewart, Dr. Charles E., 194 - - Stimulants, 193 - - Stomach, acidity of, 62 - catarrh of, 235 - chronic disease of, 227 - dilation of, 62 - - Streptococci, 197 - - Sugar, 60, 96 - cane, 65, 130 - malt, 142 - maple, 141 - - Supper, 149 - - Syrup, maple, 141 - - Syrups, 142 - - - T - - Table, showing for different ages the average height, weight, - and No. of food units required daily, 108 - - Tape worms, 143, 179 - - Taste, 59 - - Taste buds, 66 - - Tea, 200 - - Tears, 25 - - Teeth, care of the, 249 - - Therapeutics, physiological, 268 - - Therapy, physical, 266 - - Tissier, 72, 175 - - Tissue, degeneration of, 120 - - Toasting, 132 - - Tolstoi, 115 - - Tongue, 66 - - Toxic foods, 122 - - Trichinosis, 179 - - Trudeau, Dr., 277 - - Tuberculosis, 24, 170, 190, 195 - deaths from, 225 - - Turck, Dr. F. B., 175, 177 - - Twain, Mark, 210 - - Typhoid, 24, 138 - - - U - - Uric acid, 143 - - - V - - Vegetables, 123, 127 - - Vegetarianism, 122, 174, 176 - - Ventilation, 223 - - Vinegar, 141 - - Vital resistance, 36 - - Voit standard, 75 - - - W - - Water, cold, 248 - hot, 248 - - Water bag, cold, 247 - - Wax, 25 - - Welch, Prof. William H., 282 - - When to eat, 145 - - Whisky, Scotch, 197 - - White cells, 22 (see leucocytes) - - Wiley, Dr., 275 - - Williams, Michael, 15, 16 - - Wine, port, 196 - - Wolfe, 202 - - Wood, Maj. Gen., 52 - - Wright, Sir Edward, 28, 198 - - Wyman, Gen. Walter, 138 - - - X - - X-ray, 166 - - - Y - - Yale University, experiments at, 69 - - Yellow fever, 23 - - Yogurt, 124-126, 207 - - - Z - - Zweibach, 123 - -*** END OF THE PROJECT GUTENBERG EBOOK GOOD HEALTH AND HOW WE WON IT *** - -Updated editions will replace the previous one--the old editions will -be renamed. - -Creating the works from print editions not protected by U.S. copyright -law means that no one owns a United States copyright in these works, -so the Foundation (and you!) can copy and distribute it in the -United States without permission and without paying copyright -royalties. Special rules, set forth in the General Terms of Use part -of this license, apply to copying and distributing Project -Gutenberg-tm electronic works to protect the PROJECT GUTENBERG-tm -concept and trademark. 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