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diff --git a/old/66077-h/66077-h.htm b/old/66077-h/66077-h.htm deleted file mode 100644 index 9dd2039..0000000 --- a/old/66077-h/66077-h.htm +++ /dev/null @@ -1,10216 +0,0 @@ -<!DOCTYPE html PUBLIC "-//W3C//DTD XHTML 1.0 Strict//EN" - "http://www.w3.org/TR/xhtml1/DTD/xhtml1-strict.dtd"> -<html xmlns="http://www.w3.org/1999/xhtml" xml:lang="en" lang="en"> - <head> - <meta http-equiv="Content-Type" content="text/html;charset=utf-8" /> - <meta http-equiv="Content-Style-Type" content="text/css" /> - <title> - The Project Gutenberg eBook of Good Health and How We Won It , by Upton Sinclair. - </title> - <link rel="coverpage" href="images/cover.jpg" /> - <style type="text/css"> - -body { - margin-left: 10%; - margin-right: 10%; -} - -h1 -{ - margin-top: 2em; margin-bottom: 2em; - text-align: center; - font-size: x-large; - font-weight: normal; - line-height: 1.6; -} - - h2,h3 { - text-align: center; - clear: both; - } -h3 {font-size: 1.1em;} - -.half-title { - margin-top: 2em; margin-bottom: 2em; - text-align: center; - font-size: x-large; - font-weight: normal; - line-height: 1.6; - } - -div.chapter {page-break-before: always;} -h2.nobreak {page-break-before: avoid;} - -/* Paragraphs */ - -p {text-indent: 1em; - margin-top: .75em; - text-align: justify; - margin-bottom: .75em; - } - -.spaced {margin-top: 3em; margin-bottom: 3em;} -.space-above {margin-top: 6em;} - - -hr { - width: 33%; - margin-top: 2em; - margin-bottom: 2em; - margin-left: 33.5%; - margin-right: 33.5%; - clear: both; -} - - -hr.tb {width: 45%; margin-left: 27.5%; margin-right: 27.5%;} -hr.chap {width: 65%; margin-left: 17.5%; margin-right: 17.5%;} -hr.small {width: 25%; margin-left: 37.5%; margin-right: 37.5%;} -@media print { hr.chap {display: none; visibility: hidden;} } - -ul {font-size: .9em; list-style-type: none; } -ul.index { list-style-type: none; } -li.ifrst { margin-top: 1em; } -li.index { margin-top: .5em; } -li.isub1 {text-indent: 1em;} - -table { - margin-left: auto; - margin-right: auto; - } - -.standard { font-size: .9em; border-collapse: collapse; } -td, th {padding-left: 5px;} - -.tdl {text-align: left;} -.tdr {text-align: right;} -.tdc {text-align: center;} - -.pagenum { /* uncomment the next line for invisible page numbers */ - /* visibility: hidden; */ - position: absolute; - left: 92%; - font-size: smaller; - text-align: right; -} /* page numbers */ - -.hangsection p {text-indent: -3em; margin-left: 3em;} - - -.gap8r {padding-right: 8em;} - -.bbox {width:60%; - margin-left: auto; margin-right: auto; margin-top: 2em; - padding: 1em; - border: solid .2em; - border-style: double;} - -.center {text-align: center;} - -.smcap {font-variant: small-caps;} - -.small {font-size: small;} - - -/* Images */ - -img {border: none; max-width: 100%} -.caption {font-size: smaller; font-weight: bold;} - -.figcenter { - margin: auto; - text-align: center; - page-break-inside: avoid; - max-width: 100%; -} - - -/* Footnotes */ - - .footnotes {border: dashed 1px;} - - .footnote { - margin-left: 10%; - margin-right: 10%; - font-size: 0.9em; - } - -.footnote .label { - position: absolute; - right: 84%; - text-align: right; - } - -.fnanchor { - vertical-align: super; - font-size: .8em; - text-decoration: none; - white-space: nowrap - } - - -/* Transcriber's notes */ - -.transnote { - background-color: #E6E6FA; - color: black; - font-size:smaller; - padding:0.5em; - margin-bottom:5em; - font-family:sans-serif, serif; - } - -/* Illustration classes */ -.illowp100 {width: 100%;} - - </style> - </head> -<body> - -<div style='text-align:center; font-size:1.2em; font-weight:bold'>The Project Gutenberg eBook of Good Health and How We Won It, by Upton Sinclair</div> - -<div style='display:block; margin:1em 0'> -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 <a href="https://www.gutenberg.org">www.gutenberg.org</a>. 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. -</div> - -<p style='display:block; margin-top:1em; margin-bottom:0; margin-left:2em; text-indent:-2em'>Title: Good Health and How We Won It</p> -<p style='display:block; margin-top:0; margin-bottom:1em; margin-left:2em; text-indent:0;'>With an Account of the New Hygiene</p> - -<div style='display:block; margin-top:1em; margin-bottom:1em; margin-left:2em; text-indent:-2em'>Author: Upton Sinclair and Michael Williams</div> - -<div style='display:block; margin:1em 0'>Release Date: August 17, 2021 [eBook #66077]</div> - -<div style='display:block; margin:1em 0'>Language: English</div> - -<div style='display:block; margin:1em 0'>Character set encoding: UTF-8</div> - -<div style='display:block; margin-left:2em; text-indent:-2em'>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.)</div> - -<div style='margin-top:2em; margin-bottom:4em'>*** START OF THE PROJECT GUTENBERG EBOOK GOOD HEALTH AND HOW WE WON IT ***</div> - -<div class="transnote"> - -<h3>Transcriber’s Notes</h3> - -<p>Obvious typographical errors have been silently corrected. Variations -in hyphenation have been standardised but all other spelling and -punctuation remains unchanged.</p> - -<p>The cover was prepared by the transciber and is placed in the public domain. -</p> - -</div> - -<hr class="chap" /> - -<p class="half-title spaced"> -GOOD HEALTH AND<br /> -HOW WE WON IT</p> - -<p><a id="Blood"></a></p> -<div class="figcenter illowp100" id="i_frontispiece" style="max-width: 93.75em;"> - <img src="images/i_frontispiece.jpg" alt="" /> - <div class="caption"><span class="gap8r">Fig. A.</span>Fig. B.<br /> -“<span class="smcap">The Battle of the Blood</span>”<br /> -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.</div> -</div> - -<div class="bbox"> -<h1> -GOOD HEALTH<br /> -<small>AND HOW WE WON IT</small></h1> - <p class="center"> -<i>WITH AN ACCOUNT OF THE NEW HYGIENE</i></p> - - -<p class="center spaced"><small>BY</small><br /> -UPTON SINCLAIR<br /> -<small>AND</small><br /> -MICHAEL WILLIAMS</p> - -<p class="center"> -<small><i>WITH SIXTEEN FULL-PAGE ILLUSTRATIONS<br /> -FROM PHOTOGRAPHS</i></small></p> - -<p class="center space-above"> -NEW YORK<br /> -FREDERICK A. STOKES COMPANY<br /> -PUBLISHERS -</p></div> - - -<p class="center small spaced"> -<span class="smcap">Copyright, 1909,<br /> -By</span> FREDERICK A. STOKES COMPANY<br /> - -<i>All rights reserved</i> -</p> - - -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<h2 class="nobreak" id="CONTENTS">CONTENTS</h2> -</div> - - - - -<table class="standard" summary=""> -<tr> -<td class="tdr"><small>CHAPTER</small></td> -<td class="tdr"><small>PAGE</small></td> -<td></td> -</tr> -<tr> -<td></td> -<td class="tdl"><span class="smcap"><a href="#INTRODUCTION">Introduction</a></span></td> -<td class="tdr">1</td> -</tr> -<tr> -<td class="tdr"><a href="#I">I.</a></td> -<td class="tdl"><span class="smcap">The Battle of the Blood</span></td> -<td class="tdr">21</td> -</tr> -<tr> -<td class="tdr"><a href="#II">II.</a></td> -<td class="tdl"> <span class="smcap">How to Eat: The Gospel of Dietetics -According to Horace Fletcher</span></td> -<td class="tdr">41</td> -</tr> -<tr> -<td class="tdr"><a href="#III">III.</a></td> -<td class="tdl"> <span class="smcap">The Yale Experiments</span></td> -<td class="tdr">69</td> -</tr> -<tr> -<td class="tdr"><a href="#IV">IV.</a></td> -<td class="tdl"> <span class="smcap">How Digestion Is Accomplished</span></td> -<td class="tdr">95</td> -</tr> -<tr> -<td class="tdr"><a href="#V">V.</a></td> -<td class="tdl"> <span class="smcap">How Foods Poison the Body</span></td> -<td class="tdr">113</td> -</tr> -<tr> -<td class="tdr"><a href="#VI">VI.</a></td> -<td class="tdl"> <span class="smcap">Some Important Food Facts</span></td> -<td class="tdr">127</td> -</tr> -<tr> -<td class="tdr"><a href="#VII">VII.</a></td> -<td class="tdl"> <span class="smcap">How Often Should We Eat</span></td> -<td class="tdr">145</td> -</tr> -<tr> -<td class="tdr"><a href="#VIII">VIII.</a></td> -<td class="tdl"> <span class="smcap">Health and the Mind</span></td> -<td class="tdr">159</td> -</tr> -<tr> -<td class="tdr"><a href="#IX">IX.</a></td> -<td class="tdl"> <span class="smcap">The Case as to Meat</span></td> -<td class="tdr">173</td> -</tr> -<tr> -<td class="tdr"><a href="#X">X.</a></td> -<td class="tdl"> <span class="smcap">The Case Against Stimulants</span></td> -<td class="tdr">193</td> -</tr> -<tr> -<td class="tdr"><a href="#XI">XI.</a></td> -<td class="tdl"> <span class="smcap">Diet Reform in the Family</span></td> -<td class="tdr">203</td> -</tr> -<tr> -<td class="tdr"><a href="#XII">XII.</a></td> -<td class="tdl"> <span class="smcap">Breathing and Exercise</span></td> -<td class="tdr">219</td> -</tr> -<tr> -<td class="tdr"><a href="#XIII">XIII.</a></td> -<td class="tdl"> <span class="smcap">Bathing and Cleanliness</span></td> -<td class="tdr">239</td> -</tr> -<tr> -<td class="tdr"><a href="#XIV">XIV.</a></td> -<td class="tdl"> <span class="smcap">A University of Health</span></td> -<td class="tdr">258</td> -</tr> -<tr> -<td class="tdr"><a href="#XV">XV.</a></td> -<td class="tdl"> <span class="smcap">Health Reform and the Committee of -One Hundred</span></td> -<td class="tdr">274</td> -</tr> -<tr> -<td></td> -<td class="tdl"><span class="smcap"><a href="#APPENDIX">Appendix</a></span></td> -<td class="tdr">287</td> -</tr> -</table> - -<hr class="chap x-ebookmaker-drop" /> -<div class="chapter"></div> -<h2>ILLUSTRATIONS</h2> - - - -<table class="standard" summary=""> -<tr> -<td class="tdl">“<span class="smcap">The Battle of the Blood</span>”</td> -<td class="tdr"><span class="smcap"><a href="#Blood">Frontispiece</a></span></td> -</tr> -<tr> -<td></td> -<td class="tdr"><small>FACING PAGE</small></td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Upton_Sinclair">Mr. Upton Sinclair and Mr. Michael Williams</a></span></td> -<td class="tdr">16</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Horace_Fletcher">Mr. Horace Fletcher</a></span></td> -<td class="tdr">42</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Making_a_World">Mr. Horace Fletcher Making a World’s Record</a></span></td> -<td class="tdr">52</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Chittenden">Professor Russell H. Chittenden, Ph. D., LL.D., Sc. D.</a></span></td> -<td class="tdr">70</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Fisher">Professor Irving Fisher, Ph. D.</a></span></td> -<td class="tdr">82</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Making_a_World">Mr. John E. Granger</a> Breaking the World’s Record -for Deep-Knee Bending</span></td> -<td class="tdr">88</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Metchnikoff">M. Elie Metchnikoff</a></span></td> -<td class="tdr">114</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Mendel">Professor Lafayette B. Mendel, Ph. D.</a></span></td> -<td class="tdr">138</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Children">Mr. Upton Sinclair’s Children</a></span></td> -<td class="tdr">146</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Children_2">Mr. Sinclair’s Children</a></span></td> -<td class="tdr">176</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Swim">The Daily Swim</a></span></td> -<td class="tdr">206</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Bermuda">Fresh Air in Bermuda</a></span></td> -<td class="tdr">220</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Outdoor">Outdoor Exercise</a></span></td> -<td class="tdr">236</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Kellogg">Dr. J. H. Kellogg</a></span></td> -<td class="tdr">2580</td> -</tr> -<tr> -<td class="tdl"><span class="smcap"><a href="#Battle">A Group at the Battle Creek Sanitarium</a></span></td> -<td class="tdr">27</td> -</tr> -</table> - -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_1">[Pg 1]</span></p> -<h2 class="nobreak" id="INTRODUCTION">INTRODUCTION<br /> - -<small>BY UPTON SINCLAIR</small></h2></div> - - -<p>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.</p> - -<p>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.”</p> - -<p>I can recollect his look of perplexity. -“Was there anything the matter with you before -this attack?” he asked.</p> - -<p>“Nothing that I know of,” I answered;<span class="pagenum" id="Page_2">[Pg 2]</span> -“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——”</p> - -<p>“Nonsense,” he interrupted. “You go -right on and live as you have been living, and -don’t get to thinking about your health.”</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_3">[Pg 3]</span> -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.</p> - -<p>“You have indigestion,” he said, when I -had told him my troubles. “I will give you -some medicine.”</p> - -<p>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.</p> - -<p>Gradually, however, to my great annoyance, -I was forced to realize that I was losing that -fine robustness which enabled me to say that<span class="pagenum" id="Page_4">[Pg 4]</span> -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.</p> - -<p>That was my situation when I stumbled -upon an article in the <i>Contemporary Review</i>, -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.</p> - -<p>This article came to me as one of the great -discoveries of my life. Here was a man who<span class="pagenum" id="Page_5">[Pg 5]</span> -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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_6">[Pg 6]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_7">[Pg 7]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_8">[Pg 8]</span> -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.</p> - -<p>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.</p> - -<p>The old struggle against the forces of nature<span class="pagenum" id="Page_9">[Pg 9]</span> -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.</p> - -<p>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 degener<span class="pagenum" id="Page_10">[Pg 10]</span>ating -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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_11">[Pg 11]</span> -prevail in our own. The first of these forces -is democracy, and the second is science.</p> - -<p>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,<span class="pagenum" id="Page_12">[Pg 12]</span> -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.</p> - -<p>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.</p> - -<p>This is the work which the leaders of the<span class="pagenum" id="Page_13">[Pg 13]</span> -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.</p> - -<p>This new health knowledge has been amassed<span class="pagenum" id="Page_14">[Pg 14]</span> -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.</p> - -<p><span class="pagenum" id="Page_15">[Pg 15]</span></p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_16">[Pg 16]</span> -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.</p> - -<p>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.</p> - -<p>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.</p> - -<p><a id="Upton_Sinclair"></a></p> -<div class="figcenter illowp100" id="i_016fp" style="max-width: 62.5em;"> - <img src="images/i_016fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Mr. Upton Sinclair and Mr. Michael Williams</span><br /> - -Resting from their favorite exercise.</div> -</div> - -<p><span class="pagenum" id="Page_17">[Pg 17]</span></p> - -<p>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 break<span class="pagenum" id="Page_18">[Pg 18]</span>down, -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 re<span class="pagenum" id="Page_19">[Pg 19]</span>cently -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.</p> - -<p>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 state<span class="pagenum" id="Page_20">[Pg 20]</span>ment. -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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_21">[Pg 21]</span></p> - -<h2 class="nobreak" id="I">I<br /> - -<small>THE BATTLE OF THE BLOOD</small></h2></div> - - -<p>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.</p> - -<p>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 organ<span class="pagenum" id="Page_22">[Pg 22]</span>isms -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.</p> - -<p>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.</p> - -<p>The other variety of organisms are the white -cells or leucocytes, and it is concerning them -that the most important discoveries of modern<span class="pagenum" id="Page_23">[Pg 23]</span> -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.</p> - -<p>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.</p> - - -<h3>THE DEFENSES OF THE BODY</h3> - -<p>An experiment that is often tried in operating -rooms furnishes a vivid illustration of the -omnipresence of these invisible, yet potent,<span class="pagenum" id="Page_24">[Pg 24]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_25">[Pg 25]</span> -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).</p> - -<p><span class="pagenum" id="Page_26">[Pg 26]</span></p> - - -<h3>HEALTHY BODIES ARE GERM-PROOF</h3> - -<p>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....</p> - -<p>“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.”</p> - -<p><span class="pagenum" id="Page_27">[Pg 27]</span></p> - - -<h3>THE WHITE CELLS ON GUARD</h3> - -<p>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.</p> - -<p>In their fight against the hordes of evil bacteria -that invade the blood, where the battles<span class="pagenum" id="Page_28">[Pg 28]</span> -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.</p> - -<p>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 <i>opsono</i>: -“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<span class="pagenum" id="Page_29">[Pg 29]</span> -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<span class="pagenum" id="Page_30">[Pg 30]</span> -in Montreal, and at the Battle Creek Sanitarium.</p> - - -<h3>HOW THE WHITE CELLS DO THEIR WORK</h3> - -<p>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<span class="pagenum" id="Page_31">[Pg 31]</span> -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.”</p> - -<p>Now, it must be understood that this description -is not the product of any one’s imagination, -but is a definitely established fact which<span class="pagenum" id="Page_32">[Pg 32]</span> -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.</p> - - -<h3>THE PROBLEM OF HEALTH</h3> - -<p>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 indi<span class="pagenum" id="Page_33">[Pg 33]</span>vidual -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.</p> - -<p>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<span class="pagenum" id="Page_34">[Pg 34]</span> -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.</p> - -<p>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?</p> - - -<h3>HEALTH, LIKE DISEASE, IS CATCHING</h3> - -<p>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<span class="pagenum" id="Page_35">[Pg 35]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_36">[Pg 36]</span> -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.”</p> - -<p>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.”</p> - -<p>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 re<span class="pagenum" id="Page_37">[Pg 37]</span>source -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.</p> - -<p>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.</p> - - -<h3>OUR FOOD IS THE CHIEF FACTOR</h3> - -<p>It has been found that the most important -problems connected with health are those of -nutrition—the questions of what and when<span class="pagenum" id="Page_38">[Pg 38]</span> -and how and how much food we ought -to eat.</p> - -<p>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.</p> - -<p>Our blood is made directly from what we<span class="pagenum" id="Page_39">[Pg 39]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_40">[Pg 40]</span> -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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_41">[Pg 41]</span></p> - -<h2 class="nobreak" id="II">II<br /> - -<small>HOW TO EAT: THE GOSPEL OF DIETETICS -ACCORDING TO HORACE FLETCHER</small></h2></div> - - -<p>We shall first of all see what modern -science has to tell us concerning the -question of <i>how</i> we ought to eat.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_42">[Pg 42]</span> -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.</p> - - -<h3>THE STORY OF HORACE FLETCHER</h3> - -<p>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.</p> - -<p><a id="Horace_Fletcher"></a></p> -<div class="figcenter illowp100" id="i_042fp" style="max-width: 62.5em;"> - <img src="images/i_042fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Mr. Horace Fletcher</span>,<br /> -Whose books on dietetics and good health were the forerunners -of the present movement.</div> -</div> - -<p><span class="pagenum" id="Page_43">[Pg 43]</span></p> - -<p>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.</p> - -<p>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.</p> - -<p>The one way in which he was not equipped -was—in health.</p> - -<p><span class="pagenum" id="Page_44">[Pg 44]</span></p> - - -<h3>HOW A STRONG MAN BROKE DOWN</h3> - -<p>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.</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_45">[Pg 45]</span></p> - - -<h3>FIGHTING FOR LIFE</h3> - -<p>But Mr. Fletcher declined to accept any -such decision as that. He decided that he -would regain his health—not that he would <i>try</i> -to regain his health, but that he <i>would</i> regain -his health.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_46">[Pg 46]</span> -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.</p> - - -<h3>MR. FLETCHER’S DISCOVERY</h3> - -<p>He discovered, or rather rediscovered, and -applied, two great and simple truths:</p> - -<p><i>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.</i></p> - -<p><i>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<span class="pagenum" id="Page_47">[Pg 47]</span> -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.</i></p> - -<p>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.</p> - -<p>Like other great discoveries, Mr. Fletcher’s -discovery of the right way to eat came partly -as an accident. Happening to be in Chicago<span class="pagenum" id="Page_48">[Pg 48]</span> -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.</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_49">[Pg 49]</span></p> - - -<h3>THE MAGIC OF MASTICATION</h3> - -<p>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,<span class="pagenum" id="Page_50">[Pg 50]</span> -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.</p> - -<p>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:</p> - -<p><span class="pagenum" id="Page_51">[Pg 51]</span></p> - - -<h3>DR. ANDERSON’S REPORT</h3> - -<p>“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.</p> - -<p>“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.</p> - -<p>“Mr. Fletcher’s actual strength as indi<span class="pagenum" id="Page_52">[Pg 52]</span>cated -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.</p> - -<p>“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.</p> - -<p><a id="Making_a_World"></a></p> -<div class="figcenter illowp100" id="i_052fp" style="max-width: 62.5em;"> - <img src="images/i_052fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Mr. Horace Fletcher</span><br /> -Making a World’s Record on the Dynamometer without previous -training. Dr. William G. Anderson, Director of the -Yale Gymnasium, in the Background.</div> -</div> - -<p>“You will notice that Mr. Fletcher <i>doubled</i> -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 tropi<span class="pagenum" id="Page_53">[Pg 53]</span>cal -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.</p> - -<p>“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.</p> - -<p>“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, per<span class="pagenum" id="Page_54">[Pg 54]</span>spiration -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.”</p> - -<p>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.</p> - -<p>“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<span class="pagenum" id="Page_55">[Pg 55]</span> -strenuousness of the movements selected, let -him try them. The effort will be more convincing -than any report.</p> - -<p>“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.</p> - -<p>“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.</p> - -<p>“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<span class="pagenum" id="Page_56">[Pg 56]</span> -as possible any preconceived ideas as to the -values of different foods or the proportions of -the chemical constituents of the nourishment -taken.</p> - -<p>“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.</p> - -<p>“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.</p> - -<p>“The possible immunity from lasting<span class="pagenum" id="Page_57">[Pg 57]</span> -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.</p> - -<p>“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.”</p> - - -<h3>FLETCHERISM</h3> - -<p>So much for Horace Fletcher’s own case.</p> - -<p>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 suc<span class="pagenum" id="Page_58">[Pg 58]</span>ceeded -in impressing the scientific world with -the value of his method.</p> - -<p>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.</p> - -<p>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?</p> - -<p>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<span class="pagenum" id="Page_59">[Pg 59]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_60">[Pg 60]</span> -find that the starch in the bread and in the -potato is turned into a sweet, toothsome and -partly digested morsel of sugar.</p> - -<p>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<span class="pagenum" id="Page_61">[Pg 61]</span> -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.</p> - -<p>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,<span class="pagenum" id="Page_62">[Pg 62]</span> -“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.”</p> - -<p>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 diffi<span class="pagenum" id="Page_63">[Pg 63]</span>culties -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.</p> - -<p>We mean such difficulties as, first, <i>conventionality</i>, -or the desire to eat what others eat, -and the unwillingness to appear different; -<i>politeness</i>, 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; <i>food notions</i>, -or the opinion that certain foods are “wholesome,” -and that certain foods should be -avoided as injurious even if delicious to the -taste; <i>narrowness of choice</i>, 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<span class="pagenum" id="Page_64">[Pg 64]</span> -causes previously named, are repeated day -after day, without thought.</p> - -<p>“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.</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_65">[Pg 65]</span></p> - - -<h3>HOW CHEWING STIMULATES DIGESTION</h3> - -<p>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.<span class="pagenum" id="Page_66">[Pg 66]</span> -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.</p> - - -<h3>THE “FOOD FILTER”</h3> - -<p>“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<span class="pagenum" id="Page_67">[Pg 67]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_68">[Pg 68]</span> -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.</p> - -<p>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.”</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_69">[Pg 69]</span></p> - -<h2 class="nobreak" id="III">III<br /> - -<small>THE YALE EXPERIMENTS</small></h2></div> - - -<p>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:</p> - -<p>“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.</p> - -<p>“We challenge these standards, however, as<span class="pagenum" id="Page_70">[Pg 70]</span> -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.</p> - -<p>“We believe that the following propositions -have been demonstrated as truths by the experiments -we have made at Yale.</p> - -<p>“People in general eat and drink too much.</p> - -<p>“Especially do they eat too much meat, fish -and eggs.</p> - -<p>“This is so because meat, fish and eggs are -the principal proteid-containing foodstuffs.</p> - -<p><a id="Chittenden"></a></p> -<div class="figcenter illowp100" id="i_070fp" style="max-width: 62.5em;"> - <img src="images/i_070fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Prof. Russell H. Chittenden, Ph.D., LL.D., Sc.D.</span>,<br /> -Director Sheffield Scientific School, Yale University. He has -conducted many dietary experiments from the -physiologist’s point of view.</div> -</div> - -<p><span class="pagenum" id="Page_71">[Pg 71]</span></p> - -<p>“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.</p> - -<p>“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<span class="pagenum" id="Page_72">[Pg 72]</span> -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.</p> - -<p>“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.</p> - -<p>“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<span class="pagenum" id="Page_73">[Pg 73]</span> -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.</p> - -<p>“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.”</p> - -<hr class="tb" /> - -<p>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.</p> - - -<h3>FLETCHER’S CLAIMS SUPPORTED</h3> - -<p>Professor Chittenden first made certain, by -experiments which precluded any chance of -error, that Horace Fletcher’s claims were<span class="pagenum" id="Page_74">[Pg 74]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_75">[Pg 75]</span> -“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.</p> - -<p>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<span class="pagenum" id="Page_76">[Pg 76]</span> -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.</p> - - -<h3>CHITTENDEN’S EXPERIMENTS ON HIMSELF</h3> - -<p>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.</p> - -<p>The result rewarded his self-sacrificing<span class="pagenum" id="Page_77">[Pg 77]</span> -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.</p> - - -<h3>THE OTHER CHITTENDEN TESTS</h3> - -<p>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 voca<span class="pagenum" id="Page_78">[Pg 78]</span>tions -during the period of observations, while -to the ordinary drills of the soldiers were added -severe gymnasium work under the supervision -of Dr. Anderson.</p> - -<p>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.”</p> - -<p><span class="pagenum" id="Page_79">[Pg 79]</span></p> - -<p>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!</p> - -<p>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<span class="pagenum" id="Page_80">[Pg 80]</span> -thrived on a diet far less rich in proteid than -former investigators deemed necessary.</p> - - -<h3>PROFESSOR CHITTENDEN’S CONCLUSIONS</h3> - -<p>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.</p> - -<p>“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 econ<span class="pagenum" id="Page_81">[Pg 81]</span>omy -and gain in following this principle in -practice.”</p> - - -<h3>HOW TO INCREASE ENDURANCE</h3> - -<p>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<span class="pagenum" id="Page_82">[Pg 82]</span> -health bestows its benefits upon those who follow -it.</p> - -<p>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:</p> - -<p>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.</p> - -<p>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.</p> - -<p><a id="Fisher"></a></p> -<div class="figcenter illowp100" id="i_082fp" style="max-width: 62.5em;"> - <img src="images/i_082fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Prof. Irving Fisher, Ph.D.</span>,<br /> -Professor of Economics at Yale University. His investigations have -had to do largely with the cost of necessary food.</div> -</div> - -<p><span class="pagenum" id="Page_83">[Pg 83]</span></p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_84">[Pg 84]</span> -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.”</p> - -<p>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.</p> - - -<h3>VICTORY FOR THE LOW PROTEID DIET</h3> - -<p>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<span class="pagenum" id="Page_85">[Pg 85]</span> -exceeded three hours, the last going exactly -two hundred minutes, or three hours and -twenty minutes.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_86">[Pg 86]</span> -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<span class="pagenum" id="Page_87">[Pg 87]</span> -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.)</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_88">[Pg 88]</span></p> - - -<h3>THE RESULT OF THE MASTICATION TEST</h3> - -<p>As to the experiment with the nine healthy -students, Professor Fisher says:</p> - -<p>“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.</p> - -<p><a id="Granger"></a></p> -<div class="figcenter illowp100" id="i_088fp" style="max-width: 93.75em;"> - <img src="images/i_088fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Mr. John E. Granger Breaking the World’s Record for Deep Knee Bending.</span><br /> -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.</div> -</div> - -<p><span class="pagenum" id="Page_89">[Pg 89]</span></p> - -<p>“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 -<i>regular</i> 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 per<span class="pagenum" id="Page_90">[Pg 90]</span>son, -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.</p> - -<p>“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.</p> - -<p>“The sudden and complete exclusion of -meat is not always desirable, unless more skill -and knowledge in food matters are employed<span class="pagenum" id="Page_91">[Pg 91]</span> -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.</p> - -<p>“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 <i>give the benefit of the -doubt</i> to the non-flesh food; but even a <i>slight</i> -preference for flesh foods was to be followed.</p> - -<p>“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<span class="pagenum" id="Page_92">[Pg 92]</span> -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.</p> - - -<h3>ANYBODY CAN APPLY THE NEW KNOWLEDGE</h3> - -<p>“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 <i>self-control</i> 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.</p> - -<p>“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<span class="pagenum" id="Page_93">[Pg 93]</span> -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, <i>provided</i> -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<span class="pagenum" id="Page_94">[Pg 94]</span> -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.</p> - -<p>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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_95">[Pg 95]</span></p> - -<h2 class="nobreak" id="IV">IV<br /> - -<small>HOW DIGESTION IS ACCOMPLISHED</small></h2></div> - - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_96">[Pg 96]</span> -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.</p> - -<p>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.</p> - - -<h3>THE WORK OF THE STOMACH</h3> - -<p>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<span class="pagenum" id="Page_97">[Pg 97]</span> -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.</p> - -<p>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.</p> - -<p>At the lower end of the intestine is the colon -or large intestine which is not a digestive or<span class="pagenum" id="Page_98">[Pg 98]</span>gan -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.</p> - - -<h3>THE ELEMENTS OF FOOD</h3> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_99">[Pg 99]</span> -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.</p> - - -<h3>THE WORK OF THE DIGESTIVE JUICES</h3> - -<p>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.</p> - -<p>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.</p> - -<p>The gastric juice, of which about seventy -ounces is formed by the stomach daily, con<span class="pagenum" id="Page_100">[Pg 100]</span>tains -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.</p> - -<p>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.</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_101">[Pg 101]</span></p> - -<p>The intestinal juice digests cane sugar, and -is supposed to have a digestive influence upon -all the other food elements.</p> - -<p>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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_102">[Pg 102]</span> -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<span class="pagenum" id="Page_103">[Pg 103]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_104">[Pg 104]</span> -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.</p> - - -<h3>HOW MUCH SHOULD WE EAT</h3> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_105">[Pg 105]</span> -measuring the heat produced by means of a -calorimeter.</p> - -<p>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.</p> - -<p>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.</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_106">[Pg 106]</span></p> - -<p>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.</p> - -<p>We give below a table showing the average<span class="pagenum" id="Page_107">[Pg 107]</span> -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.</p> - -<p>“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<span class="pagenum" id="Page_108">[Pg 108]</span> -rather than in proteids or fats, unless these -latter have been taken in excess.”</p> - -<p class="center"><span class="smcap">Table No. 1</span></p> - -<p>Showing for different ages the average height, weight, -and the number of food units or calories required daily.</p> - -<p class="center"><i>Boys</i></p> - - -<table class="standard" summary=""> -<tr> -<th class="tdc">Age</th> -<th class="tdc">Height<br />in Inches</th> -<th class="tdc">Weight<br />in Pounds</th> -<th class="tdc">Calories<br />or Food Units</th> -</tr> -<tr> -<td class="tdr">5</td> -<td class="tdr">41.57</td> -<td class="tdr">41.09</td> -<td class="tdr">816.2</td> -</tr> -<tr> -<td class="tdr">7</td> -<td class="tdr">45.74</td> -<td class="tdr">49.07</td> -<td class="tdr">912.4</td> -</tr> -<tr> -<td class="tdr">9</td> -<td class="tdr">49.69</td> -<td class="tdr">59.23</td> -<td class="tdr">1,043.7</td> -</tr> -<tr> -<td class="tdr">11</td> -<td class="tdr">53.33</td> -<td class="tdr">70.18</td> -<td class="tdr">1,178.2</td> -</tr> -<tr> -<td class="tdr">13</td> -<td class="tdr">57.21</td> -<td class="tdr">84.85</td> -<td class="tdr">1,352.6</td> -</tr> -</table> - - -<p class="center"><i>Girls</i></p> - - -<table class="standard" summary=""> -<tr> -<th class="tdc">Age</th> -<th class="tdc">Height<br />in Inches</th> -<th class="tdc">Weight<br />in Pounds</th> -<th class="tdc">Calories<br />or Food Units</th> -</tr> -<tr> -<td class="tdr">5</td> -<td class="tdr">41.29</td> -<td class="tdr">39.66</td> -<td class="tdr">784.5</td> -</tr> -<tr> -<td class="tdr">7</td> -<td class="tdr">45.52</td> -<td class="tdr">47.46</td> -<td class="tdr">881.7</td> -</tr> -<tr> -<td class="tdr">9</td> -<td class="tdr">49.37</td> -<td class="tdr">57.07</td> -<td class="tdr">1,018.5</td> -</tr> -<tr> -<td class="tdr">11</td> -<td class="tdr">53.42</td> -<td class="tdr">68.84</td> -<td class="tdr">1,148.5</td> -</tr> -</table> - - -<p class="center"><i>Men</i></p> - -<table class="standard" summary=""> -<tr> -<th></th><th></th> -<th class="tdc" colspan="3">Calories or Food Units</th> -</tr> -<tr> -<th class="tdc">Height in<br />Inches</th> -<th class="tdc">Weight in<br />Pounds</th> -<th class="tdc">Proteids</th> -<th class="tdc">Fats</th> -<th class="tdc">Carbo-<br />hydrates</th> -<th class="tdc">Total</th> -</tr> -<tr> -<td class="tdr">62</td> -<td class="tdr">110.0</td> -<td class="tdr">165</td> -<td class="tdr">495</td> -<td class="tdr">890</td> -<td class="tdr">1650</td> -</tr> -<tr> -<td class="tdr">64</td> -<td class="tdr">121.0</td> -<td class="tdr">181</td> -<td class="tdr">543</td> -<td class="tdr">1086</td> -<td class="tdr">1810</td> -</tr> -<tr> -<td class="tdr">66</td> -<td class="tdr">132.0</td> -<td class="tdr">198</td> -<td class="tdr">594</td> -<td class="tdr">1188</td> -<td class="tdr">1980</td> -</tr> -<tr> -<td class="tdr">68</td> -<td class="tdr">143.0</td> -<td class="tdr">215</td> -<td class="tdr">645</td> -<td class="tdr">1290</td> -<td class="tdr">2150</td> -</tr> -<tr> -<td class="tdr">70</td> -<td class="tdr">154.0</td> -<td class="tdr">231</td> -<td class="tdr">693</td> -<td class="tdr">1386</td> -<td class="tdr">2310</td> -</tr> -<tr> -<td class="tdr">72</td> -<td class="tdr">165.0</td> -<td class="tdr">247</td> -<td class="tdr">741</td> -<td class="tdr">1482</td> -<td class="tdr">2470</td> -</tr> -<tr> -<td class="tdr">74</td> -<td class="tdr">176.0</td> -<td class="tdr">264</td> -<td class="tdr">792</td> -<td class="tdr">1584</td> -<td class="tdr">2640</td> -</tr> -</table> - - -<p><span class="pagenum" id="Page_109">[Pg 109]</span></p> - -<p class="center"><i>Women</i></p> - -<table class="standard" summary=""> -<tr> -<th></th><th></th> -<th class="tdc" colspan="3">Calories or Food Units</th> -</tr> -<tr><th class="tdc">Height in<br />Inches</th> -<th class="tdc">Weight in<br />Pounds</th> -<th class="tdc">Proteids</th> -<th class="tdc">Fats</th> -<th class="tdc">Carbo-<br />hydrates</th> -<th class="tdc">Total</th> -</tr> - -<tr> -<td class="tdr">57</td> -<td class="tdr">78.4</td> -<td class="tdr">118</td> -<td class="tdr">344</td> -<td class="tdr">688</td> -<td class="tdr">1180</td> -</tr> -<tr> -<td class="tdr">59</td> -<td class="tdr">88.8</td> -<td class="tdr">132</td> -<td class="tdr">396</td> -<td class="tdr">792</td> -<td class="tdr">1320</td> -</tr> -<tr> -<td class="tdr">61</td> -<td class="tdr">99.2</td> -<td class="tdr">149</td> -<td class="tdr">447</td> -<td class="tdr">894</td> -<td class="tdr">1490</td> -</tr> -<tr> -<td class="tdr">63</td> -<td class="tdr">109.3</td> -<td class="tdr">163</td> -<td class="tdr">489</td> -<td class="tdr">978</td> -<td class="tdr">1630</td> -</tr> -<tr> -<td class="tdr">65</td> -<td class="tdr">120.2</td> -<td class="tdr">180</td> -<td class="tdr">540</td> -<td class="tdr">1080</td> -<td class="tdr">1800</td> -</tr> -<tr> -<td class="tdr">67</td> -<td class="tdr">130.7</td> -<td class="tdr">195</td> -<td class="tdr">585</td> -<td class="tdr">1170</td> -<td class="tdr">1950</td> -</tr> -<tr> -<td class="tdr">69</td> -<td class="tdr">143.0</td> -<td class="tdr">215</td> -<td class="tdr">645</td> -<td class="tdr">1290</td> -<td class="tdr">2150</td> -</tr> -<tr> -<td class="tdr">71</td> -<td class="tdr">155.0</td> -<td class="tdr">232</td> -<td class="tdr">696</td> -<td class="tdr">1392</td> -<td class="tdr">2320</td> -</tr> -</table> - - - -<h3>PRACTICAL APPLICATION OF DIETARY RULES</h3> - -<p>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<span class="pagenum" id="Page_110">[Pg 110]</span> -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.</p> - -<p>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 <i>the proportion of proteids to the -other food elements be ten per cent.</i> 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.</p> - -<p>This is “Bulletin No. 28, Revised Edition,”<span class="pagenum" id="Page_111">[Pg 111]</span> -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:</p> - - -<p class="center"><span class="smcap">Foodstuffs which are Rich in Proteids</span></p> - -<ul> - -<li>Eggs</li> -<li>White of Egg</li> -<li>Skimmed Milk</li> -<li>Buttermilk</li> -<li>Yogurt</li> -<li>Cottage Cheese</li> -<li>Nut Products</li> -</ul> - - -<p class="center"><span class="smcap">Foodstuffs which are Rich in Fats</span></p> - -<ul> -<li>Butter</li> -<li>Nut Oils</li> -<li>Olive Oil</li> -<li>Cream</li> -<li>Olives</li> -<li>Nuts (except chestnuts)</li> -<li>Egg Yolks</li> -</ul> - - - -<p class="center"><span class="smcap">Foodstuffs which are Rich in Carbohydrates</span></p> - - -<ul> -<li>Potato</li> -<li>Rice</li> -<li>Breads</li> -<li>Cereal Preparations</li> -</ul> - -<p><span class="pagenum" id="Page_112">[Pg 112]</span></p> - -<p class="center"><span class="smcap">Pure Carbohydrates</span></p> - -<ul> -<li>Fruits (raw and cooked)</li> -<li>Fruit Juices</li> -<li>Fruit Jellies</li> -<li>Honey</li> -<li>Malt Honey</li> -<li>Marmalades</li> -</ul> - - -<p class="center"><span class="smcap">Foodstuffs which are Rich in Proteids and Fats</span></p> - -<ul> -<li>Nuts</li> -<li>Nut Butters</li> -<li>Eggs</li> -<li>Cheese</li> -<li>Nut Products</li> -</ul> - - -<p class="center"><span class="smcap">Foodstuffs which are Rich in Proteids and -Carbohydrates</span></p> - -<ul> -<li>Peas</li> -<li>Beans</li> -<li>Lentils</li> -<li>Chestnuts</li> -<li>Skimmed Milk</li> -<li>Gluten Preparations.</li> -</ul> - - -<p class="center"><span class="smcap">Foodstuffs which contain all the Food Elements -in Fairly Good Proportion</span></p> - -<ul> -<li>Crackers</li> -<li>Batter Breads</li> -<li>Pastry</li> -<li>Malted Nuts</li> -<li>Custards</li> -<li>Puddings</li> -<li>Salads</li> -<li>Sandwiches</li> -<li>Soups (other than meat or fish soups).</li> -</ul> - -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_113">[Pg 113]</span></p> - -<h2 class="nobreak" id="V">V<br /> - -<small>HOW FOODS POISON THE BODY</small></h2></div> - - -<p>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.”</p> - -<p><span class="pagenum" id="Page_114">[Pg 114]</span></p> - -<p>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.</p> - - -<h3>THE INVESTIGATIONS OF METCHNIKOFF</h3> - -<p>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.</p> - -<p><a id="Metchnikoff"></a></p> -<div class="figcenter illowp100" id="i_114fp" style="max-width: 87.5em;"> - <img src="images/i_114fp.jpg" alt="" /> - <div class="caption"><span class="smcap">M. Elie Metchnikoff, of the Pasteur Institute of Paris.</span> -His researches have thrown great light on autointoxication. He believes that the normal -life should be over 125 years long.</div> -</div> - -<p><span class="pagenum" id="Page_115">[Pg 115]</span></p> - -<p>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 conclu<span class="pagenum" id="Page_116">[Pg 116]</span>sions -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.</p> - -<p>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<span class="pagenum" id="Page_117">[Pg 117]</span> -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.</p> - -<p>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.</p> - -<p>Natural death in man is therefore more a -possibility than an actual occurrence. Never<span class="pagenum" id="Page_118">[Pg 118]</span>theless, -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.</p> - -<p>It has been, perhaps, Metchnikoff’s crowning -discovery, that the immediate cause of old<span class="pagenum" id="Page_119">[Pg 119]</span> -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.</p> - -<p><span class="pagenum" id="Page_120">[Pg 120]</span></p> - - -<h3>HOW TO PREVENT DEGENERATION OF TISSUE</h3> - -<p>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?</p> - -<p>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<span class="pagenum" id="Page_121">[Pg 121]</span> -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.</p> - -<p>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.</p> - -<p>Thus the most important problem, accord<span class="pagenum" id="Page_122">[Pg 122]</span>ing -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?</p> - -<p>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<span class="pagenum" id="Page_123">[Pg 123]</span> -they are quite likely to contain parasites of -various kinds.</p> - -<p>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: <i>fresh ripe fruits</i>, <i>cooked fresh -fruits</i>, <i>cooked dried fruits</i>, nuts, cooked cereals, -<i>rice</i>, <i>zweibach</i>, <i>toasted corn flakes</i>, <i>potato</i>, <i>cauliflower</i>, -<i>and other fresh vegetables</i>, <i>honey</i>, -<i>malted nuts</i>, <i>yogurt</i>, <i>or buttermilk</i>, sterilized -<i>milk</i>, and cream, peas, beans, lentils, <i>raised -bread</i>, and sterilized butter.</p> - - -<h3>HOW TO ENLIST THE SERVICES OF FRIENDLY -GERMS</h3> - -<p>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 Metch<span class="pagenum" id="Page_124">[Pg 124]</span>nikoff -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.</p> - -<p>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.</p> - -<p>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 bene<span class="pagenum" id="Page_125">[Pg 125]</span>ficient -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.</p> - -<p>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.</p> - -<p>Its use is bound to supersede that of kumyss,<span class="pagenum" id="Page_126">[Pg 126]</span> -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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_127">[Pg 127]</span></p> - -<h2 class="nobreak" id="VI">VI<br /> - -<small>SOME IMPORTANT FOOD FACTS</small></h2></div> - - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_128">[Pg 128]</span> -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.</p> - -<p>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.</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_129">[Pg 129]</span></p> - -<p>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.</p> - -<p>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 ren<span class="pagenum" id="Page_130">[Pg 130]</span>der -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.</p> - -<p>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<span class="pagenum" id="Page_131">[Pg 131]</span> -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.</p> - - -<h3>WHAT COOKING DOES FOR GRAINS</h3> - -<p>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<span class="pagenum" id="Page_132">[Pg 132]</span> -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.</p> - - -<h3>ABOLISH THE FRYING PAN!</h3> - -<p>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 abomina<span class="pagenum" id="Page_133">[Pg 133]</span>tions -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.”</p> - -<p>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 mu<span class="pagenum" id="Page_134">[Pg 134]</span>cous -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.</p> - -<p>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<span class="pagenum" id="Page_135">[Pg 135]</span> -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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_136">[Pg 136]</span> -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.</p> - -<p>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.</p> - -<p>The mushroom is another article of food,<span class="pagenum" id="Page_137">[Pg 137]</span> -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.</p> - - -<h3>DAIRY PRODUCTS NEED ATTENTION</h3> - -<p>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 stom<span class="pagenum" id="Page_138">[Pg 138]</span>ach -unless the milk is thoroughly cooked beforehand.</p> - -<p>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.</p> - -<p><a id="Mendel"></a></p> -<div class="figcenter illowp100" id="i_138fp" style="max-width: 92.375em;"> - <img src="images/i_138fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Prof. Lafayette B. Mendel, Ph.D., Yale University</span>,<br /> -Who has carried on researches in conjunction with Prof. Chittenden.</div> -</div> - -<p><span class="pagenum" id="Page_139">[Pg 139]</span></p> - -<p>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.</p> - -<p>Butter, of course, is subject to all the arguments -that can be advanced against milk, with<span class="pagenum" id="Page_140">[Pg 140]</span> -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.</p> - -<p>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.</p> - -<p>The too free use of sugar at the table and<span class="pagenum" id="Page_141">[Pg 141]</span> -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.</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_142">[Pg 142]</span></p> - -<p>The objection which applies to vinegar, -applies also to pepper, mustard, and other condiments -and spices.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_143">[Pg 143]</span> -“meltose,” which can be used freely for all -the purposes that cane sugar is used.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_144">[Pg 144]</span> -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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_145">[Pg 145]</span></p> - -<h2 class="nobreak" id="VII">VII<br /> - -<small>HOW OFTEN SHOULD WE EAT?</small></h2></div> - - -<p>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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_146">[Pg 146]</span> -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.</p> - - -<h3>TWO MEALS A DAY THE BEST</h3> - -<p>Physiological facts argue for the two meal -plan, or else for very light and easily digested -food, if an extra meal be taken.</p> - -<p>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.</p> - -<p><a id="Children"></a></p> -<div class="figcenter illowp100" id="i_146fp" style="max-width: 138.75em;"> - <img src="images/i_146fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Mr. Upton Sinclair’s Children</span>, -Well nourished on two meals a day.</div> -</div> - -<p><span class="pagenum" id="Page_147">[Pg 147]</span></p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_148">[Pg 148]</span> -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.”</p> - -<p><span class="pagenum" id="Page_149">[Pg 149]</span></p> - - -<h3>DON’T EAT BEFORE SLEEPING</h3> - -<p>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!</p> - -<p><span class="pagenum" id="Page_150">[Pg 150]</span></p> - - -<h3>DRINKING AT MEALS</h3> - -<p>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.</p> - -<p>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,<span class="pagenum" id="Page_151">[Pg 151]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_152">[Pg 152]</span> -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.</p> - -<p>Another way in which drinking at meals -proves harmful is because of the fact that particles -of food not thoroughly masticated are<span class="pagenum" id="Page_153">[Pg 153]</span> -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.</p> - - -<h3>HOW THE BODY PRODUCES “APPETITE JUICE”</h3> - -<p>He who is really hungry, however, has no -need of condiments, and usually small relish -for them.</p> - -<p>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.<span class="pagenum" id="Page_154">[Pg 154]</span> -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.</p> - -<p>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 out<span class="pagenum" id="Page_155">[Pg 155]</span>cry -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.</p> - -<p>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.</p> - -<p>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,<span class="pagenum" id="Page_156">[Pg 156]</span> -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.</p> - -<p>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.</p> - -<p>Pawlow turned this discovery of his to a<span class="pagenum" id="Page_157">[Pg 157]</span> -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.</p> - -<p>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.<span class="pagenum" id="Page_158">[Pg 158]</span> -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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_159">[Pg 159]</span></p> - -<h2 class="nobreak" id="VIII">VIII<br /> - -<small>HEALTH AND THE MIND</small></h2></div> - - -<p>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.</p> - -<p>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:</p> - -<p>“Professor Pawlow took Professor Benedict -and myself into a quiet corner of his<span class="pagenum" id="Page_160">[Pg 160]</span> -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.</p> - -<p>“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.</p> - -<p><span class="pagenum" id="Page_161">[Pg 161]</span></p> - -<p>“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.</p> - -<p>“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 im<span class="pagenum" id="Page_162">[Pg 162]</span>portance -of those things; I did not fully appreciate -how positive an inhibitor of the activity -of the salivary glands an unhappy state -might be.</p> - -<p>“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.</p> - -<p>“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<span class="pagenum" id="Page_163">[Pg 163]</span> -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.</p> - -<p>“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.’</p> - -<p>“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<span class="pagenum" id="Page_164">[Pg 164]</span> -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.</p> - -<p>“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.</p> - -<p>“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<span class="pagenum" id="Page_165">[Pg 165]</span> -such a way, that upon the secretion of the gastric -juice in the stomach the juice would flow -out into a flask.</p> - -<p>“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.</p> - -<p>“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,<span class="pagenum" id="Page_166">[Pg 166]</span> -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.</p> - -<p>“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.”</p> - -<p>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,<span class="pagenum" id="Page_167">[Pg 167]</span> -positively stopped the whole process of digestion.</p> - -<p>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.</p> - -<p>“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 <i>Lancet</i>. “Diabetes<span class="pagenum" id="Page_168">[Pg 168]</span> -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.</p> - -<p>“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.</p> - -<p>“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.<span class="pagenum" id="Page_169">[Pg 169]</span> -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 re<span class="pagenum" id="Page_170">[Pg 170]</span>solved -that he could be cured, and cured he -was.</p> - -<p>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<span class="pagenum" id="Page_171">[Pg 171]</span> -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.</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_172">[Pg 172]</span></p> - -<p>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.</p> - -<p>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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_173">[Pg 173]</span></p> - -<h2 class="nobreak" id="IX">IX<br /> - -<small>THE CASE AS TO MEAT</small></h2></div> - - -<p>“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 eat<span class="pagenum" id="Page_174">[Pg 174]</span>ing -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.”</p> - -<p>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<span class="pagenum" id="Page_175">[Pg 175]</span> -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.”</p> - -<p>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<span class="pagenum" id="Page_176">[Pg 176]</span> -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.</p> - - -<h3>THE BELGIAN EXPERIMENTS</h3> - -<p>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.</p> - -<p>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.</p> - -<p><a id="Children_2"></a></p> -<div class="figcenter illowp100" id="i_176fp" style="max-width: 62.5em;"> - <img src="images/i_176fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Mr. Sinclair’s Children</span>,<br /> -Brought up according to good health principles.</div> -</div> - -<p><span class="pagenum" id="Page_177">[Pg 177]</span></p> - -<p>In commenting upon the Belgian experiments, -Professor Fisher writes:</p> - - -<h3>DR. TURCK’S INVESTIGATIONS</h3> - -<p>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<span class="pagenum" id="Page_178">[Pg 178]</span> -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:</p> - -<p>“(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.</p> - -<p>“(2) That the injurious effects of the extractives -are increased through the action of -intestinal bacteria.”</p> - -<p>Dr. Turck does not find any evidence that -the extractives in small quantities are injurious.</p> - -<p>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.</p> - -<p>These investigations, with those of Combe<span class="pagenum" id="Page_179">[Pg 179]</span> -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.</p> - - -<h3>THE DANGER OF INFECTION FROM MEAT</h3> - -<p>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.</p> - -<p>Everybody knows how readily meats of all -kinds, and particularly seafood, such as fish, -oysters and clams, undergo putrefaction. The<span class="pagenum" id="Page_180">[Pg 180]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_181">[Pg 181]</span> -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.</p> - - -<h3>THE NUMBER OF GERMS WE EAT</h3> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_182">[Pg 182]</span> -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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_183">[Pg 183]</span> -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.</p> - -<p>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.</p> - -<table class="standard" summary=""> -<tr> -<th></th> -<th class="tdc">No. 11<br /> Aerobes</th> -<th class="tdc">Drawn<br /> Anaerobes</th> -<th class="tdc">No. 12<br /> Aerobes</th> -<th class="tdc">Not Drawn<br />Anaerobes</th> -</tr> -<tr> -<td class="tdl">3 hrs after death</td> -<td class="tdr">4,500</td> -<td class="tdr">5,650</td> -<td class="tdr">5,000</td> -<td class="tdr">6,500</td> -</tr> -<tr> -<td class="tdl">2d day</td> -<td class="tdr">8,500</td> -<td class="tdr">9,000</td> -<td class="tdr">10,000</td> -<td class="tdr">12,000</td> -</tr> -<tr> -<td class="tdl">3d day</td> -<td class="tdr">17,000</td> -<td class="tdr">16,000</td> -<td class="tdr">60,000</td> -<td class="tdr">20,000</td> -</tr> -</table> - - -<p>It must be remembered that these chickens<span class="pagenum" id="Page_184">[Pg 184]</span> -were freshly killed, and that the anaerobes had -no such opportunity to increase as in ordinary -market beefs.</p> - -<p>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:</p> - - -<p class="center"><span class="smcap">Bacteria Per Gram (Moist)</span></p> - -<p class="center"><i>Immediately after purchase</i></p> - -<table class="standard" summary=""> -<tr> -<th class="tdc">Specimen</th> -<th class="tdc">Aerobes</th> -<th class="tdc">Anaerobes</th> -</tr> -<tr> -<td class="tdl">No. 13 Large sausage</td> -<td class="tdr">560,000,000</td> -<td class="tdr">420,000,000</td> -</tr> -<tr> -<td class="tdl">No. 14 Small sausage</td> -<td class="tdr">834,400,000</td> -<td class="tdr">663,000,000</td> -</tr> -<tr> -<td class="tdl">No. 15 Round steak</td> -<td class="tdr">420,000,000</td> -<td class="tdr">560,000,000</td> -</tr> -<tr> -<td class="tdl">No. 16 Roast beef</td> -<td class="tdr">252,000,000</td> -<td class="tdr">560,000,000</td> -</tr> -<tr> -<td class="tdl">No. 17 Smoked ham</td> -<td class="tdr">47,320,000</td> -<td class="tdr">43,120,000</td> -</tr> -<tr> -<td class="tdl">No. 18 Hamburger steak</td> -<td class="tdr">138,000,000</td> -<td class="tdr">129,000,000</td> -</tr> -<tr> -<td class="tdl">No. 19 Pork</td> -<td class="tdr">635,600,000</td> -<td class="tdr">126,040,000</td> -</tr> -<tr> -<td class="tdl">No. 20 Porterhouse steak</td> -<td class="tdr">31,920,000</td> -<td class="tdr">30,800,000</td> -</tr> -</table> - - -<p><span class="pagenum" id="Page_185">[Pg 185]</span></p> - -<p class="center"><i>After being kept at room temperature for twenty hours.</i></p> - -<table class="standard" summary=""> -<tr> -<th class="tdc">Specimen</th> -<th class="tdc">Aerobes</th> -<th class="tdc">Anaerobes</th> -</tr> -<tr> -<td class="tdl">No. 13 Large sausage</td> -<td class="tdr">770,000,000</td> -<td class="tdr">490,000,000</td> -</tr> -<tr> -<td class="tdl">No. 14 Small sausage</td> -<td class="tdr">770,000,000</td> -<td class="tdr">640,400,000</td> -</tr> -<tr> -<td class="tdl">No. 15 Round steak</td> -<td class="tdr">750,000,000</td> -<td class="tdr">840,000,000</td> -</tr> -<tr> -<td class="tdl">No. 16 Roast beef</td> -<td class="tdr">728,000,000</td> -<td class="tdr">750,000,000</td> -</tr> -<tr> -<td class="tdl">No. 17 Smoked ham</td> -<td class="tdr">616,000,000</td> -<td class="tdr">750,000,000</td> -</tr> -<tr> -<td class="tdl">No. 18 Hamburger steak</td> -<td class="tdr">784,000,000</td> -<td class="tdr">700,000,000</td> -</tr> -<tr> -<td class="tdl">No. 19 Pork</td> -<td class="tdr">952,000,000</td> -<td class="tdr">1,036,000,000</td> -</tr> -<tr> -<td class="tdl">No. 20 Porterhouse steak</td> -<td class="tdr">336,000,000</td> -<td class="tdr">700,000,000</td> -</tr> -</table> - - -<p>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.</p> - -<p>“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<span class="pagenum" id="Page_186">[Pg 186]</span> -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.”</p> - - -<h3>CANCER AND MEAT EATING</h3> - -<p>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<span class="pagenum" id="Page_187">[Pg 187]</span> -from investigations carried on over a number -of years in Australia and London.</p> - -<p>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%.</p> - -<p>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<span class="pagenum" id="Page_188">[Pg 188]</span> -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.</p> - - -<h3>INVESTIGATIONS IN NEW YORK</h3> - -<p>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:</p> - -<p><span class="pagenum" id="Page_189">[Pg 189]</span></p> - -<p class="center"><span class="smcap">Deaths per 100,000 among Flesh-eating Foreigners</span></p> - -<table class="standard" summary=""> -<tr> -<th></th> -<th class="tdc">Cancer.</th> -<th class="tdc">Heart<br />Disease.</th> -<th class="tdc">Chronic<br />Bright’s<br /> Disease.</th> -</tr> - -<tr> -<td class="tdl">Irish</td> -<td class="tdr">166.6</td> -<td class="tdr">381.2</td> -<td class="tdr">410 </td> -</tr> -<tr> -<td class="tdl">German</td> -<td class="tdr">151.9</td> -<td class="tdr">231.5</td> -<td class="tdr">212 </td> -</tr> -<tr> -<td class="tdl">English</td> -<td class="tdr">140 </td> -<td class="tdr">207 </td> -<td class="tdr">209 </td> -</tr> -<tr> -<td class="tdl">Bohemian</td> -<td class="tdr">246 </td> -<td class="tdr">237.4</td> -<td class="tdr">255.7</td> -</tr> -</table> - - -<p class="center"><span class="smcap">Deaths per 100,000 among Nationalities noted for -Small Consumption of Meat</span></p> - -<table class="standard" summary=""> -<tr> -<th></th> -<th class="tdc">Cancer.</th> -<th class="tdc">Heart<br />Disease.</th> -<th class="tdc">Chronic<br />Bright’s<br /> Disease.</th> -</tr> -<tr> -<td class="tdl">Austro-Hungarian</td> -<td class="tdr">151.5</td> -<td class="tdr">190.7</td> -<td class="tdr">131.2</td> -</tr> -<tr> -<td class="tdl">Swedish</td> -<td class="tdr">84.7</td> -<td class="tdr">69.7</td> -<td class="tdr">99.6</td> -</tr> -<tr> -<td class="tdl">Polish</td> -<td class="tdr">130 </td> -<td class="tdr">170 </td> -<td class="tdr">121 </td> -</tr> -<tr> -<td class="tdl">Italian</td> -<td class="tdr">63.7</td> -<td class="tdr">161 </td> -<td class="tdr">107.7</td> -</tr> -</table> - - -<p>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<span class="pagenum" id="Page_190">[Pg 190]</span> -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.</p> - - -<h3>THE PROTEID ARGUMENT</h3> - -<p>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<span class="pagenum" id="Page_191">[Pg 191]</span> -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.</p> - -<p>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%.</p> - -<p>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<span class="pagenum" id="Page_192">[Pg 192]</span> -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.</p> - -<p>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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_193">[Pg 193]</span></p> - -<h2 class="nobreak" id="X">X<br /> - -<small>THE CASE AGAINST STIMULANTS</small></h2></div> - - -<p>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.</p> - -<p>Summing up his views of the deliberations -of the British Association for the Advancement -of Science, recently held at Leicester,<span class="pagenum" id="Page_194">[Pg 194]</span> -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.</p> - -<p>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 sug<span class="pagenum" id="Page_195">[Pg 195]</span>gested -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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_196">[Pg 196]</span> -of alcohol. Dr. Stewart believed that alcohol -was injurious. Having heard Sir W. Edward -Wright’s lectures, he asked himself the question:</p> - -<p>“Can the evil effects of alcohol be due to -its lowering of the opsonic power of the -blood?”</p> - -<p>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<span class="pagenum" id="Page_197">[Pg 197]</span> -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.</p> - -<p>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%.</p> - -<p>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%.</p> - -<p>In another experiment where four ounces -of champagne were taken, the opsonic power -dropped 9% for the germs of tuberculosis and<span class="pagenum" id="Page_198">[Pg 198]</span> -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.</p> - -<p>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:</p> - -<p>“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<span class="pagenum" id="Page_199">[Pg 199]</span> -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.</p> - -<p>“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.</p> - -<p>“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<span class="pagenum" id="Page_200">[Pg 200]</span> -a solid scientific basis by demonstrating its injurious -effect on the blood, which is the life.”</p> - - -<h3>TEA AND COFFEE</h3> - -<p>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.</p> - -<p><span class="pagenum" id="Page_201">[Pg 201]</span></p> - -<p>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.</p> - -<p>“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<span class="pagenum" id="Page_202">[Pg 202]</span> -to the experienced physician ample evidence of -the toxic or poisonous character of tea and -coffee.”</p> - -<p>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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_203">[Pg 203]</span></p> - -<h2 class="nobreak" id="XI">XI<br /> - -<small>DIET REFORM IN THE FAMILY</small></h2></div> - - -<p>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.</p> - -<p>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 in<span class="pagenum" id="Page_204">[Pg 204]</span>volved -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.</p> - -<p>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.<span class="pagenum" id="Page_205">[Pg 205]</span> -Daily sea-bathing is the habit of all of the -group.</p> - -<p>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<span class="pagenum" id="Page_206">[Pg 206]</span> -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.</p> - -<p>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.</p> - -<p>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.</p> - -<p><a id="Swim"></a></p> -<div class="figcenter illowp100" id="i_206fp" style="max-width: 62.5em;"> - <img src="images/i_206fp.jpg" alt="" /> - <div class="caption">The Daily Swim</div> -</div> - -<p><span class="pagenum" id="Page_207">[Pg 207]</span></p> - -<p>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.</p> - -<p>The work of preparing and serving these -two meals is done by one person—and that per<span class="pagenum" id="Page_208">[Pg 208]</span>son -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.</p> - -<p>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<span class="pagenum" id="Page_209">[Pg 209]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_210">[Pg 210]</span> -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!</p> - -<p>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.</p> - -<p>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.<a id="FNanchor_1" href="#Footnote_1" class="fnanchor">[1]</a></p> - -<div class="footnotes"> -<div class="footnote"> - -<p><a id="Footnote_1" href="#FNanchor_1" class="label">[1]</a> 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.</p> - -</div></div> - -<p><span class="pagenum" id="Page_211">[Pg 211]</span></p> - -<p class="center"> -<span class="smcap">Monday</span><br /> -<br /> -<i>Breakfast</i></p> - -<ul> -<li>Oranges</li> -<li>Poached eggs</li> -<li>Graham gems</li> -</ul> - -<p class="center"><i>Dinner</i></p> - -<ul> -<li>Lima beans, dried or fresh</li> -<li>Baked potatoes</li> -<li>Mixed nuts</li> -<li>Whole wheat bread</li> -<li>Lettuce salad</li> -<li>Tapioca pudding</li> -</ul> - -<p class="center"><i>Supper</i></p> - -<ul> -<li>Oven toast brown bread</li> -<li>Cottage cheese</li> -<li>Apple sauce</li> -<li>Almond cream</li> -<li>Figs</li> -<li>Bananas</li> -</ul> - -<p class="center"><span class="smcap">Tuesday</span><br /> -<i>Breakfast</i></p> - -<ul> -<li>Grape fruit</li> -<li>Corn meal mush with cream</li> -<li>Buttered toast</li> -</ul> - - -<p><span class="pagenum" id="Page_212">[Pg 212]</span></p> - -<p class="center"> -<i>Dinner</i></p> - -<ul> -<li>Baked macaroni</li> -<li>Mixed nuts</li> -<li>Brown bread</li> -<li>Tomato salad with mayonnaise dressing</li> -<li>Indian meal pudding</li> -</ul> - -<p class="center"><i>Supper</i></p> - -<ul> -<li>Zweibach</li> -<li>Brown bread</li> -<li>Ripe olives</li> -<li>Stewed prunes</li> -<li>Dates</li> -<li>Bananas</li> -<li>Hot malted nuts</li> -</ul> - -<p class="center"><span class="smcap">Wednesday</span><br /> - -<i>Breakfast</i></p> - -<ul> -<li>Baked apples and cream</li> -<li>Omelet</li> -<li>Pop overs</li> -</ul> - -<p class="center"> -<i>Dinner</i></p> - -<ul> -<li>Peas patties with tomato sauce</li> -<li>Baked sweet potatoes</li> -<li>White bread</li> -<li>Boiled onions</li> -<li>Baked custard</li> -</ul> -<p class="center"> -<i>Supper</i></p> - -<ul> -<li>Oven toast</li> -<li>Whole wheat bread</li> -<li>Nut butter<span class="pagenum" id="Page_213">[Pg 213]</span></li> -<li>Stewed fruit</li> -<li>Cottage cheese</li> -<li>Apples</li> -<li>Bananas</li> -</ul> -<p class="center"> -<span class="smcap">Thursday</span><br /> - -<i>Breakfast</i></p> - -<ul> -<li>Oranges</li> -<li>Hominy with cream</li> -<li>Currant puffs</li> -</ul> -<p class="center"> -<i>Dinner</i></p> - -<ul> -<li>Bean and nut croquettes with cream sauce</li> -<li>Baked egg plant</li> -<li>Graham bread</li> -<li>Boiled rice</li> -<li>Dates with whipped cream</li> -</ul> -<p class="center"> -<i>Supper</i></p> - -<ul> -<li>Oven toast</li> -<li>Graham bread</li> -<li>Honey</li> -<li>Ripe olives</li> -<li>Apple sauce</li> -<li>Grapes</li> -<li>Bananas</li> -</ul> -<p class="center"> -<span class="smcap">Friday</span><br /> - -<i>Breakfast</i></p> - -<ul> -<li>Grapes</li> -<li>Scrambled eggs</li> -<li>Whole wheat gems</li> -</ul> -<p class="center"> -<i>Dinner</i></p> - -<ul> -<li>Vegetable soup<span class="pagenum" id="Page_214">[Pg 214]</span></li> -<li>Assorted nuts</li> -<li>Beet and lettuce salad with mayonnaise dressing</li> -<li>Corn pones</li> -<li>Cottage pudding</li> -</ul> -<p class="center"> -<i>Supper</i></p> - -<ul> -<li>Golden maize crackers</li> -<li>Graham bread</li> -<li>Nut butter</li> -<li>Canned fruit</li> -<li>Bananas and apples</li> -</ul> -<p class="center"> -<span class="smcap">Saturday</span><br /> - -<i>Breakfast</i></p> - -<ul> -<li>Grape fruit</li> -<li>Toasted corn flakes with cream</li> -<li>Buttered toast</li> -<li>Marmalade</li> -</ul> -<p class="center"> -<i>Dinner</i></p> - -<ul> -<li>Baked beans</li> -<li>Cabbage slaw</li> -<li>Baked potatoes</li> -<li>Mashed turnips</li> -<li>Brown bread</li> -<li>Baked apples with cream</li> -</ul> -<p class="center"> -<i>Supper</i></p> - -<ul> -<li>Oven toast</li> -<li>Brown bread</li> -<li>Cottage cheese</li> -<li>Sliced pineapple</li> -<li>Bananas</li> -<li>Figs</li> -</ul> - - -<p><span class="pagenum" id="Page_215">[Pg 215]</span></p> - -<p class="center"> -<span class="smcap">Sunday</span><br /> - -<i>Breakfast</i></p> - -<ul> -<li>Grapes</li> -<li>Soft boiled eggs</li> -<li>Corn meal gems</li> -<li>Orange marmalade</li> -</ul> -<p class="center"> -<i>Dinner</i></p> - -<ul> -<li>Pea and tomato soup</li> -<li>Succotash</li> -<li>Corn bread</li> -<li>Potato salad</li> -<li>Baked bananas</li> -<li>Mixed nuts and raisins</li> -</ul> -<p class="center"> -<i>Supper</i></p> - -<ul> -<li>Zweibach</li> -<li>Oatmeal bread</li> -<li>Malted nuts</li> -<li>Ripe olives</li> -<li>Canned fruits</li> -<li>Bananas</li> -<li>Dates</li> -</ul> -<p class="center"> -<span class="smcap">Extra Dinners</span></p> - -<ul> -<li>Yolks hard boiled eggs</li> -<li>Baked potatoes</li> -<li>Beets</li> -<li>Prune pudding<span class="pagenum" id="Page_216">[Pg 216]</span></li> -<li>Vegetable soup</li> -<li>Cabbage salad</li> -<li>Corn bread</li> -<li>Baked custard</li> -</ul> - -<ul> -<li>Scrambled eggs</li> -<li>Baked lyonnaise potatoes</li> -<li>Beet and lettuce salad</li> -<li>Dates with whipped cream</li> -</ul> - -<ul> -<li>Macaroni with tomato sauce</li> -<li>Whole wheat gems</li> -<li>Egg salad</li> -<li>Apple tapioca pudding</li> -</ul> - -<ul> -<li>Baked beans</li> -<li>Tomato, chili sauce</li> -<li>Mashed turnips</li> -<li>Lettuce with French dressing</li> -<li>Lemon jelly</li> -</ul> - -<ul> -<li>Pea soup</li> -<li>Corn pones</li> -<li>Potato and onion salad</li> -<li>Cabinet pudding</li> -</ul> - -<ul> -<li>Peas patties with tomato sauce</li> -<li>Mashed potatoes</li> -<li>Carrots with butter sauce</li> -</ul> - -<ul> -<li>Baked nuttolene with cream sauce</li> -<li>Baked sweet potatoes</li> -<li>Stewed tomatoes</li> -<li>Baked apples and cream<span class="pagenum" id="Page_217">[Pg 217]</span></li> -<li>Lima beans (fresh or dried)</li> -<li>Baked sweet potatoes</li> -<li>Lettuce</li> -<li>Corn pones</li> -<li>Stuffed dates</li> -</ul> - -<ul> -<li>Baked beans</li> -<li>Lettuce</li> -<li>Corn (canned or sweet)</li> -<li>Nuts and raisins</li> -</ul> - - - -<p class="center"><span class="smcap">Recipes</span></p> - -<div class="hangsection"> - -<p>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.</p> - -<p>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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_218">[Pg 218]</span> -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.</p> - -<p>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.</p> - -<p>Beans baked without pork: Use butter or nut butter -instead.</p> - -<p>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.</p> - -<p>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.</p> - -<p>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.</p> -</div> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_219">[Pg 219]</span></p> - -<h2 class="nobreak" id="XII">XII<br /> - -<small>BREATHING AND EXERCISE</small></h2></div> - - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_220">[Pg 220]</span> -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.</p> - - -<h3>THE INDISPENSABILITY OF OXYGEN</h3> - -<p>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.</p> - -<p><a id="Bermuda"></a></p> -<div class="figcenter illowp100" id="i_220fp" style="max-width: 62.5em;"> - <img src="images/i_220fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Fresh Air in Bermuda</span></div> -</div> - - -<p><span class="pagenum" id="Page_221">[Pg 221]</span></p> - -<p>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<span class="pagenum" id="Page_222">[Pg 222]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_223">[Pg 223]</span> -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.</p> - - -<h3>HOW TO CALCULATE ROOM VENTILATION</h3> - -<p>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.</p> - -<p><span class="pagenum" id="Page_224">[Pg 224]</span></p> - -<p>“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<span class="pagenum" id="Page_225">[Pg 225]</span> -subjected to just such inhumane treatment -through the ignorance or stupidity of architects, -or the carelessness of janitors, or the -criminal negligence of both.”</p> - - -<h3>TUBERCULOSIS POINTS THE MORAL</h3> - -<p>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 Anti<span class="pagenum" id="Page_226">[Pg 226]</span>Tuberculosis -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.</p> - - -<h3>HOW BREATHING AIDS THE BATTLE OF THE -BLOOD</h3> - -<p>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<span class="pagenum" id="Page_227">[Pg 227]</span> -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,<span class="pagenum" id="Page_228">[Pg 228]</span> -and other grave disorders of the abdominal -region.”</p> - -<p>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.</p> - - -<h3>HAVE FRESH AIR AT NIGHT</h3> - -<p>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<span class="pagenum" id="Page_229">[Pg 229]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_230">[Pg 230]</span> -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.</p> - - -<h3>HOW EXERCISE AIDS THE BATTLE OF THE BLOOD</h3> - -<p>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<span class="pagenum" id="Page_231">[Pg 231]</span> -strength and endurance of the muscles and -fibres.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_232">[Pg 232]</span> -these physical deformities by properly directed -and systematic exercises.</p> - - -<h3>EXERCISES MAKE NEW BLOOD</h3> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_233">[Pg 233]</span> -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:</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_234">[Pg 234]</span> -can be carried on best in the open air and -without the bother that may accompany the -performance of more formal exercises.</p> - - -<h3>EXERCISES WHICH RETARD AUTO-INTOXICATION</h3> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_235">[Pg 235]</span> -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.</p> - -<p>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:</p> - -<p>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<span class="pagenum" id="Page_236">[Pg 236]</span> -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.</p> - - -<h3>EXERCISES WHICH PROMOTE DEEP BREATHING</h3> - -<p>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.</p> - -<p><a id="Outdoor"></a></p> -<div class="figcenter illowp100" id="i_236fp" style="max-width: 62.5em;"> - <img src="images/i_236fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Outdoor Exercise.</span></div> -</div> - -<p><span class="pagenum" id="Page_237">[Pg 237]</span></p> - -<p>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<span class="pagenum" id="Page_238">[Pg 238]</span> -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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_239">[Pg 239]</span></p> - -<h2 class="nobreak" id="XIII">XIII<br /> - -<small>BATHING AND CLEANLINESS</small></h2></div> - - -<p>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<span class="pagenum" id="Page_240">[Pg 240]</span> -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.</p> - -<p>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.</p> - -<p><span class="pagenum" id="Page_241">[Pg 241]</span></p> - -<p>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.</p> - -<p>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 prod<span class="pagenum" id="Page_242">[Pg 242]</span>ucts -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 be<span class="pagenum" id="Page_243">[Pg 243]</span>lieved -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.</p> - - -<h3>THE VALUE OF BATHING</h3> - -<p>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.</p> - -<p>“Oooh-h-h!” he says, but he says it with an<span class="pagenum" id="Page_244">[Pg 244]</span> -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.</p> - -<p>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 de<span class="pagenum" id="Page_245">[Pg 245]</span>cided -increase in the army of the warrior -cells.</p> - -<p>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.</p> - - -<h3>HOW COLD BATHING AIDS NUTRITION</h3> - -<p>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.</p> - -<p>When applied to the face, cold water stirs<span class="pagenum" id="Page_246">[Pg 246]</span> -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,<span class="pagenum" id="Page_247">[Pg 247]</span> -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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_248">[Pg 248]</span> -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.</p> - -<p>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 tooth<span class="pagenum" id="Page_249">[Pg 249]</span>ache, -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.</p> - - -<h3>THE CARE OF THE TEETH</h3> - -<p>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.</p> - -<p>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?”<span class="pagenum" id="Page_250">[Pg 250]</span> -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.</p> - -<p>As with all other branches of hygiene, dentistry -is now beginning to discover the ideal -of <i>prevention</i>; 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.</p> - -<p>At the present time, there are, roughly speak<span class="pagenum" id="Page_251">[Pg 251]</span>ing, -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<span class="pagenum" id="Page_252">[Pg 252]</span> -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.</p> - - -<h3>“THE VESTIBULE OF LIFE”</h3> - -<p>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:</p> - -<p>“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 re<span class="pagenum" id="Page_253">[Pg 253]</span>mains -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.”</p> - -<p>“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,<a id="FNanchor_2" href="#Footnote_2" class="fnanchor">[2]</a> -“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<span class="pagenum" id="Page_254">[Pg 254]</span> -in every action, than such products from food -decomposing in the open air.”</p> - -<div class="footnotes"> -<div class="footnote"> - -<p><a id="Footnote_2" href="#FNanchor_2" class="label">[2]</a> In his essay “Clean Methods, The First Law of Hygiene.”</p> - -</div></div> - - -<h3>HOW MOUTH INFECTION SPREADS</h3> - -<p>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 dis<span class="pagenum" id="Page_255">[Pg 255]</span>orders. -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.</p> - -<p>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<span class="pagenum" id="Page_256">[Pg 256]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_257">[Pg 257]</span> -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.</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_258">[Pg 258]</span></p> - -<h2 class="nobreak" id="XIV">XIV<br /> - -<small>A UNIVERSITY OF HEALTH</small></h2></div> - - -<p>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.</p> - -<p>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.</p> - -<p><a id="Kellogg"></a></p> -<div class="figcenter illowp100" id="i_258fp" style="max-width: 62.5em;"> - <img src="images/i_258fp.jpg" alt="" /> - <div class="caption"><span class="smcap">Dr. J. H. Kellogg</span>,<br /> -Of the Battle Creek Sanitarium.</div> -</div> - -<p><span class="pagenum" id="Page_259">[Pg 259]</span></p> - -<p>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.</p> - -<p>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 manage<span class="pagenum" id="Page_260">[Pg 260]</span>ment, -and the application of scientific methods, -a new era of prosperity began, and the work -has steadily progressed ever since.</p> - -<p>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.</p> - -<p>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.</p> - -<p>The institution is non-dividend paying. -That is, it is a strictly altruistic or philanthropic<span class="pagenum" id="Page_261">[Pg 261]</span> -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.</p> - -<p>The institution has never been endowed, and<span class="pagenum" id="Page_262">[Pg 262]</span> -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.<a id="FNanchor_3" href="#Footnote_3" class="fnanchor">[3]</a></p> - -<div class="footnotes"> -<div class="footnote"> - -<p><a id="Footnote_3" href="#FNanchor_3" class="label">[3]</a> 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.”</p> - -</div></div> - -<p><span class="pagenum" id="Page_263">[Pg 263]</span></p> - -<p>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 study<span class="pagenum" id="Page_264">[Pg 264]</span>ing, -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.</p> - -<p>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.</p> - -<p>“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<span class="pagenum" id="Page_265">[Pg 265]</span> -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.”</p> - -<p><span class="pagenum" id="Page_266">[Pg 266]</span></p> - -<p>Dr. Kellogg publishes a big magazine of -large circulation named <i>Good Health</i>; 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.</p> - -<p>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 bet<span class="pagenum" id="Page_267">[Pg 267]</span>ter, -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.</p> - -<p>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—num<span class="pagenum" id="Page_268">[Pg 268]</span>bered -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.</p> - -<p>Dr. Kellogg terms the system of treatment -employed by the Sanitarium the Physiologic -Method, and he writes of it as follows:</p> - -<p>“The Physiologic Method consists in the -treatment of the sick by natural, physical, or -physiologic means scientifically applied.</p> - -<p>“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 Physio<span class="pagenum" id="Page_269">[Pg 269]</span>logic -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.</p> - -<p>“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.</p> - -<p>“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.</p> - -<p><span class="pagenum" id="Page_270">[Pg 270]</span></p> - -<p>“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.</p> - -<p>“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.</p> - -<p><a id="Battle"></a></p> -<div class="figcenter illowp100" id="i_270fp" style="max-width: 93.75em;"> - <img src="images/i_270fp.jpg" alt="" /> - <div class="caption"><span class="smcap">A Group at the Battle Creek Sanitarium (Dr. Kellogg on the Right).</span></div> -</div> - -<p><span class="pagenum" id="Page_271">[Pg 271]</span></p> - -<p>“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.”</p> -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_272">[Pg 272]</span></p> - -<h2 class="nobreak" id="XV">XV<br /> - -<small>HEALTH REFORM AND THE COMMITTEE OF -ONE HUNDRED</small></h2></div> - - -<p>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.”</p> - -<p>The state of ignorance of the majority of -people concerning the workings of their own<span class="pagenum" id="Page_273">[Pg 273]</span> -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.</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_274">[Pg 274]</span> -which vividly summed up the situation which -confronts us. He said:</p> - -<p>“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.</p> - -<p>“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.</p> - -<p>“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<span class="pagenum" id="Page_275">[Pg 275]</span> -million will die of tuberculosis, and the federal -government does not raise a hand to help them.</p> - - -<h3>“THE NEGLECT OF HEALTH A NATIONAL EVIL”</h3> - -<p>“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-<span class="pagenum" id="Page_276">[Pg 276]</span>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.</p> - -<p>“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.</p> - -<p>“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.</p> - -<p><span class="pagenum" id="Page_277">[Pg 277]</span></p> - -<p>“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.”</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_278">[Pg 278]</span> -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.”</p> - -<p>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<span class="pagenum" id="Page_279">[Pg 279]</span> -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.”</p> - -<p>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.</p> - -<p>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<span class="pagenum" id="Page_280">[Pg 280]</span> -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.</p> - -<p>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<span class="pagenum" id="Page_281">[Pg 281]</span> -branch committees until every town in the -United States shall be represented in the membership. -The Committee of One Hundred -publishes the magazine <i>American Health</i> 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.</p> - -<p>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.</p> - -<p>In other words, the Committee of One Hundred -has grown to a compact, well-organized,<span class="pagenum" id="Page_282">[Pg 282]</span> -rapidly-spreading, national Army of Health. -It has grown within a wonderfully short -period, simply because there was a great and -pressing <i>need</i> for it.</p> - -<p>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:</p> - -<p>“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<span class="pagenum" id="Page_283">[Pg 283]</span> -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.”</p> - -<p><span class="pagenum" id="Page_285">[Pg 285]</span></p> - -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_287">[Pg 287]</span></p> -<h2 class="nobreak" id="APPENDIX">APPENDIX<br /> - -<small><span class="smcap">Diet List</span></small></h2> -</div> - - -<table class="standard" summary="" cellpadding="10"> -<tr> -<th class="tdc"></th> -<th class="tdc">Proteid</th> -<th class="tdc">Carbo-<br />hydrate</th> -<th class="tdc">Fat</th> -<th class="tdc">Water</th> -<th class="tdc">Mineral<br />Matter</th> -<th class="tdc">Food Value<br />per pound<br />calories</th> -</tr> -<tr> -<td class="tdl">Broiled tenderloin<br />steak</td> -<td class="tdr">23.5</td> -<td class="tdr">0</td> -<td class="tdr">20.4</td> -<td class="tdr">54.8</td> -<td class="tdr">1.2</td> -<td class="tdr">1300</td> -</tr> -<tr> -<td class="tdl">Lamb chops,<br />broiled</td> -<td class="tdr">21.7</td> -<td class="tdr">0</td> -<td class="tdr">29.9</td> -<td class="tdr">47.6</td> -<td class="tdr">1.3</td> -<td class="tdr">1665</td> -</tr> -<tr> -<td class="tdl">Smoked ham, fat,<br />edible portion</td> -<td class="tdr">14.3</td> -<td class="tdr">0</td> -<td class="tdr">52.3</td> -<td class="tdr">27.9</td> -<td class="tdr">3.7</td> -<td class="tdr">2485</td> -</tr> -<tr> -<td class="tdl">Roast turkey,<br />edible portion</td> -<td class="tdr">27.3</td> -<td class="tdr">0</td> -<td class="tdr">18.4</td> -<td class="tdr">52.0</td> -<td class="tdr">1.2</td> -<td class="tdr">1295</td> -</tr> -<tr> -<td class="tdl">Fricasseed chicken,<br />edible portion</td> -<td class="tdr">17.6</td> -<td class="tdr">2.4</td> -<td class="tdr">11.5</td> -<td class="tdr">67.5</td> -<td class="tdr">1.0</td> -<td class="tdr">855</td> -</tr> -<tr> -<td class="tdl">Cooked bluefish,<br />edible portion</td> -<td class="tdr">26.1</td> -<td class="tdr">0</td> -<td class="tdr">4.5</td> -<td class="tdr">68.2</td> -<td class="tdr">1.2</td> -<td class="tdr">670</td> -</tr> -<tr> -<td class="tdl">Canned salmon,<br />edible portion</td> -<td class="tdr">21.8</td> -<td class="tdr">0</td> -<td class="tdr">12.1</td> -<td class="tdr">63.5</td> -<td class="tdr">2.6</td> -<td class="tdr">915</td> -</tr> -<tr> -<td class="tdl">Fresh oysters,<br />solid</td> -<td class="tdr">6.0</td> -<td class="tdr">3.3</td> -<td class="tdr">1.3</td> -<td class="tdr">88.3</td> -<td class="tdr">1.1</td> -<td class="tdr">230</td> -</tr> -<tr> -<td class="tdl">Boiled hen’s<br />eggs</td> -<td class="tdr">13.2</td> -<td class="tdr">0</td> -<td class="tdr">12.0</td> -<td class="tdr">73.2</td> -<td class="tdr">0.8</td> -<td class="tdr">765</td> -</tr> -<tr> -<td class="tdl">Butter</td> -<td class="tdr">1.0</td> -<td class="tdr">0</td> -<td class="tdr">85.0</td> -<td class="tdr">11.0</td> -<td class="tdr">3.0</td> -<td class="tdr">3605</td> -</tr> -<tr> -<td class="tdl">Full cream<br />cheese</td> -<td class="tdr">25.9</td> -<td class="tdr">2.4</td> -<td class="tdr">33.7</td> -<td class="tdr">34.2</td> -<td class="tdr">3.8</td> -<td class="tdr">1950<span class="pagenum" id="Page_288">[Pg 288]</span></td> -</tr> -<tr> -<td class="tdl">Whole cow’s<br />milk</td> -<td class="tdr">3.3</td> -<td class="tdr">5.0</td> -<td class="tdr">4.0</td> -<td class="tdr">87.0</td> -<td class="tdr">0.7</td> -<td class="tdr">325</td> -</tr> -<tr> -<td class="tdl">Wheat flour, entire<br />wheat</td> -<td class="tdr">13.8</td> -<td class="tdr">71.9</td> -<td class="tdr">1.9</td> -<td class="tdr">11.4</td> -<td class="tdr">1.0</td> -<td class="tdr">1675</td> -</tr> -<tr> -<td class="tdl">Boiled rice</td> -<td class="tdr">2.8</td> -<td class="tdr">24.4</td> -<td class="tdr">0.1</td> -<td class="tdr">72.5</td> -<td class="tdr">0.2</td> -<td class="tdr">525</td> -</tr> -<tr> -<td class="tdl">Shredded wheat</td> -<td class="tdr">10.5</td> -<td class="tdr">77.9</td> -<td class="tdr">1.4</td> -<td class="tdr">8.1</td> -<td class="tdr">2.1</td> -<td class="tdr">1700</td> -</tr> -<tr> -<td class="tdl">Macaroni</td> -<td class="tdr">13.4</td> -<td class="tdr">74.1</td> -<td class="tdr">0.9</td> -<td class="tdr">10.3</td> -<td class="tdr">1.3</td> -<td class="tdr">1665</td> -</tr> -<tr> -<td class="tdl">Brown bread</td> -<td class="tdr">5.4</td> -<td class="tdr">47.1</td> -<td class="tdr">1.8</td> -<td class="tdr">43.6</td> -<td class="tdr">2.1</td> -<td class="tdr">1050</td> -</tr> -<tr> -<td class="tdl">Wheat bread or<br />rolls</td> -<td class="tdr">8.9</td> -<td class="tdr">56.7</td> -<td class="tdr">4.1</td> -<td class="tdr">29.2</td> -<td class="tdr">1.1</td> -<td class="tdr">1395</td> -</tr> -<tr> -<td class="tdl">Whole wheat<br />bread</td> -<td class="tdr">9.4</td> -<td class="tdr">49.7</td> -<td class="tdr">0.9</td> -<td class="tdr">38.4</td> -<td class="tdr">1.3</td> -<td class="tdr">1140</td> -</tr> -<tr> -<td class="tdl">Soda crackers</td> -<td class="tdr">9.8</td> -<td class="tdr">73.1</td> -<td class="tdr">9.1</td> -<td class="tdr">5.9</td> -<td class="tdr">2.1</td> -<td class="tdr">1925</td> -</tr> -<tr> -<td class="tdl">Ginger bread</td> -<td class="tdr">5.8</td> -<td class="tdr">63.5</td> -<td class="tdr">9.0</td> -<td class="tdr">18.8</td> -<td class="tdr">2.9</td> -<td class="tdr">1670</td> -</tr> -<tr> -<td class="tdl">Sponge cake</td> -<td class="tdr">6.3</td> -<td class="tdr">65.9</td> -<td class="tdr">10.7</td> -<td class="tdr">15.3</td> -<td class="tdr">1.8</td> -<td class="tdr">1795</td> -</tr> -<tr> -<td class="tdl">Apple pie</td> -<td class="tdr">3.1</td> -<td class="tdr">42.8</td> -<td class="tdr">9.8</td> -<td class="tdr">42.5</td> -<td class="tdr">1.8</td> -<td class="tdr">1270</td> -</tr> -<tr> -<td class="tdl">Custard pie</td> -<td class="tdr">4.2</td> -<td class="tdr">26.1</td> -<td class="tdr">6.3</td> -<td class="tdr">62.4</td> -<td class="tdr">1.0</td> -<td class="tdr">830</td> -</tr> -<tr> -<td class="tdl">Indian Meal<br />pudding</td> -<td class="tdr">5.5</td> -<td class="tdr">27.5</td> -<td class="tdr">4.8</td> -<td class="tdr">60.7</td> -<td class="tdr">1.5</td> -<td class="tdr">815</td> -</tr> -<tr> -<td class="tdl">Fresh asparagus</td> -<td class="tdr">1.8</td> -<td class="tdr">3.3</td> -<td class="tdr">0.2</td> -<td class="tdr">94.0</td> -<td class="tdr">0.7</td> -<td class="tdr">105</td> -</tr> -<tr> -<td class="tdl">Fresh lima beans</td> -<td class="tdr">7.1</td> -<td class="tdr">22.0</td> -<td class="tdr">0.7</td> -<td class="tdr">68.5</td> -<td class="tdr">1.7</td> -<td class="tdr">570</td> -</tr> -<tr> -<td class="tdl">Dried lima beans</td> -<td class="tdr">18.1</td> -<td class="tdr">65.9</td> -<td class="tdr">1.5</td> -<td class="tdr">10.4</td> -<td class="tdr">4.1</td> -<td class="tdr">1625</td> -</tr> -<tr> -<td class="tdl">Cooked beets</td> -<td class="tdr">2.3</td> -<td class="tdr">7.4</td> -<td class="tdr">0.1</td> -<td class="tdr">88.6</td> -<td class="tdr">1.6</td> -<td class="tdr">185</td> -</tr> -<tr> -<td class="tdl">Fresh cabbage,<br />edible portion</td> -<td class="tdr">1.6</td> -<td class="tdr">5.6</td> -<td class="tdr">0.3</td> -<td class="tdr">91.5</td> -<td class="tdr">1.0</td> -<td class="tdr">145</td> -</tr> -<tr> -<td class="tdl">Dried peas</td> -<td class="tdr">24.6</td> -<td class="tdr">62.0</td> -<td class="tdr">1.0</td> -<td class="tdr">9.5</td> -<td class="tdr">2.9</td> -<td class="tdr">1655</td> -</tr> -<tr> -<td class="tdl">Green peas</td> -<td class="tdr">7.7</td> -<td class="tdr">16.9</td> -<td class="tdr">O.5</td> -<td class="tdr">74.6</td> -<td class="tdr">1.0</td> -<td class="tdr">465</td> -</tr> -<tr> -<td class="tdl">Boiled potatoes</td> -<td class="tdr">2.5</td> -<td class="tdr">20.9</td> -<td class="tdr">0.1</td> -<td class="tdr">75.5</td> -<td class="tdr">1.0</td> -<td class="tdr">440<span class="pagenum" id="Page_289">[Pg 289]</span></td> -</tr> -<tr> -<td class="tdl">Fresh tomatoes</td> -<td class="tdr">0.9</td> -<td class="tdr">3.9</td> -<td class="tdr">0.4</td> -<td class="tdr">94.3</td> -<td class="tdr">0.5</td> -<td class="tdr">105</td> -</tr> -<tr> -<td class="tdl">Baked beans,<br />canned</td> -<td class="tdr">6.9</td> -<td class="tdr">19.6</td> -<td class="tdr">2.5</td> -<td class="tdr">68.9</td> -<td class="tdr">2.1</td> -<td class="tdr">600</td> -</tr> -<tr> -<td class="tdl">Apples,<br />edible portion</td> -<td class="tdr">0.4</td> -<td class="tdr">14.2</td> -<td class="tdr">0.5</td> -<td class="tdr">84.6</td> -<td class="tdr">3.0</td> -<td class="tdr">290</td> -</tr> -<tr> -<td class="tdl">Bananas, yellow,<br />edible portion</td> -<td class="tdr">1.3</td> -<td class="tdr">22.0</td> -<td class="tdr">0.6</td> -<td class="tdr">75.3</td> -<td class="tdr">0.8</td> -<td class="tdr">460</td> -</tr> -<tr> -<td class="tdl">Oranges,<br />edible portion</td> -<td class="tdr">0.8</td> -<td class="tdr">11.6</td> -<td class="tdr">0.2</td> -<td class="tdr">86.9</td> -<td class="tdr">0.5</td> -<td class="tdr">240</td> -</tr> -<tr> -<td class="tdl">Peaches,<br />edible portion</td> -<td class="tdr">0.7</td> -<td class="tdr">9.4</td> -<td class="tdr">0.1</td> -<td class="tdr">89.4</td> -<td class="tdr">0.4</td> -<td class="tdr">190</td> -</tr> -<tr> -<td class="tdl">Fresh strawberries</td> -<td class="tdr">1.0</td> -<td class="tdr">7.4</td> -<td class="tdr">0.6</td> -<td class="tdr">90.4</td> -<td class="tdr">0.6</td> -<td class="tdr">180</td> -</tr> -<tr> -<td class="tdl">Dried prunes,<br />edible portion</td> -<td class="tdr">2.1</td> -<td class="tdr">73.3</td> -<td class="tdr">0.0</td> -<td class="tdr">22.3</td> -<td class="tdr">2.3</td> -<td class="tdr">1400</td> -</tr> -<tr> -<td class="tdl">Almonds,<br />edible portion</td> -<td class="tdr">21.0</td> -<td class="tdr">13.3</td> -<td class="tdr">54.9</td> -<td class="tdr">4.8</td> -<td class="tdr">2.0</td> -<td class="tdr">3030</td> -</tr> -<tr> -<td class="tdl">Peanuts,<br />edible portion</td> -<td class="tdr">25.8</td> -<td class="tdr">24.4</td> -<td class="tdr">38.6</td> -<td class="tdr">9.2</td> -<td class="tdr">2.0</td> -<td class="tdr">2560</td> -</tr> -<tr> -<td class="tdl">Pine nuts,<br />edible portion</td> -<td class="tdr">33.9</td> -<td class="tdr">6.9</td> -<td class="tdr">49.4</td> -<td class="tdr">6.4</td> -<td class="tdr">3.4</td> -<td class="tdr">2845</td> -</tr> -<tr> -<td class="tdl">Brazil nuts,<br />edible portion</td> -<td class="tdr">17.0</td> -<td class="tdr">7.0</td> -<td class="tdr">66.8</td> -<td class="tdr">5.3</td> -<td class="tdr">3.9</td> -<td class="tdr">3265</td> -</tr> -<tr> -<td class="tdl">Soft-shell walnuts,<br />edible portion</td> -<td class="tdr">16.6</td> -<td class="tdr">16.1</td> -<td class="tdr">63.4</td> -<td class="tdr">2.5</td> -<td class="tdr">1.4</td> -<td class="tdr">3285</td> -</tr> -</table> - - -<p><span class="pagenum" id="Page_291">[Pg 291]</span></p> - -<hr class="chap x-ebookmaker-drop" /> - -<div class="chapter"> -<p><span class="pagenum" id="Page_293">[Pg 293]</span></p> -<h2 class="nobreak" id="INDEX">INDEX</h2> -</div> - -<div class="index"> -<ul> -<li class="ifrst">A</li> - -<li class="index">Abbott, Dr. Lyman, <a href='#Page_277'>277</a></li> - -<li class="index">Achroödextrin, <a href='#Page_131'>131</a></li> - -<li class="index">Adams, Dr. G. Cook, <a href='#Page_186'>186</a></li> - -<li class="index">Addams, Miss Jane, <a href='#Page_277'>277</a></li> - -<li class="index">Aerobes, <a href='#Page_181'>181</a></li> - -<li class="index">Albumenoids, <a href='#Page_96'>96</a></li> - -<li class="index">Alcohol, <a href='#Page_193'>193</a>-199</li> - -<li class="index">Ali—mentary canal, <a href='#Page_97'>97</a></li> - -<li class="index"><i>American Health</i>, <a href='#Page_281'>281</a></li> - -<li class="index">American Medical Missionary College, <a href='#Page_261'>261</a></li> - -<li class="index">Amylodextrin, <a href='#Page_131'>131</a></li> - -<li class="index">Anderson, Dr. William G., <a href='#Page_50'>50</a></li> - -<li class="index">Anaerobic infection, <a href='#Page_126'>126</a></li> - -<li class="index">Antiseptics, <a href='#Page_101'>101</a></li> - -<li class="index">Antitoxic foods, <a href='#Page_123'>123</a></li> - -<li class="index">Appendicitis, <a href='#Page_125'>125</a></li> - -<li class="index">Appetite, <a href='#Page_153'>153</a></li> - -<li class="index">Apples, <a href='#Page_129'>129</a></li> -<li class="isub1">sweet, <a href='#Page_130'>130</a></li> - -<li class="index">Arms, holding horizontal, <a href='#Page_84'>84</a></li> - -<li class="index">Arterio-sclerosis, <a href='#Page_116'>116</a></li> - -<li class="index">Atwater, Dr., <a href='#Page_275'>275</a></li> - -<li class="index"><a id="Autointoxication"></a>Autointoxication, <a href='#Page_72'>72</a>, <a href='#Page_113'>113</a>, <a href='#Page_117'>117</a>, <a href='#Page_126'>126</a></li> - -<li class="index">Ayers, Dr. Edward A., <a href='#Page_25'>25</a></li> - - -<li class="ifrst">B</li> - -<li class="index">Bacillus, Bulgarian, <a href='#Page_124'>124</a></li> - -<li class="index">Bacteria, putrefactive, <a href='#Page_180'>180</a></li> - -<li class="index">Baker, Sir Samuel, <a href='#Page_167'>167</a></li> - -<li class="index">Bananas, <a href='#Page_128'>128</a></li> - -<li class="index">Bath, daily cold, <a href='#Page_243'>243</a></li> - -<li class="index">Bathing, sea, <a href='#Page_245'>245</a></li> - -<li class="index">Battle Creek Sanitarium, <a href='#Page_6'>6</a>, <a href='#Page_30'>30</a>, <a href='#Page_170'>170</a>, <a href='#Page_205'>205</a>, <a href='#Page_247'>247</a>, <a href='#Page_258'>258</a>-266</li> - -<li class="index">Beans, <a href='#Page_123'>123</a></li> - -<li class="index">Beaumont, Dr., <a href='#Page_151'>151</a></li> - -<li class="index">Beef, <a href='#Page_182'>182</a></li> -<li class="isub1">roast, <a href='#Page_184'>184</a></li> - -<li class="index">Benedict, Prof., <a href='#Page_159'>159</a>, <a href='#Page_275'>275</a></li> - -<li class="index">Bethesda Rescue Home, <a href='#Page_261'>261</a></li> - -<li class="index">Bile, <a href='#Page_97'>97</a>, <a href='#Page_99'>99</a>, <a href='#Page_100'>100</a></li> - -<li class="index">Blood, <a href='#Page_26'>26</a></li> -<li class="isub1">battle of, <a href='#Page_21'>21</a></li> -<li class="isub1">-pumping process, <a href='#Page_226'>226</a></li> - -<li class="index">Boiling, <a href='#Page_132'>132</a>, <a href='#Page_139'>139</a></li> - -<li class="index">Bones, <a href='#Page_99'>99</a> -<span class="pagenum" id="Page_294">[Pg 294]</span></li> -<li class="index">Born, Dr. Frank, <a href='#Page_52'>52</a></li> - -<li class="index">Bouchard, <a href='#Page_72'>72</a></li> - -<li class="index">Bowels, catarrh of, <a href='#Page_235'>235</a></li> -<li class="isub1">inactive, <a href='#Page_227'>227</a></li> - -<li class="index">Bread, raised, <a href='#Page_123'>123</a></li> -<li class="isub1">warm, <a href='#Page_133'>133</a></li> - -<li class="index">Breathing, <a href='#Page_219'>219</a></li> - -<li class="index">Bright’s disease, <a href='#Page_114'>114</a>, <a href='#Page_142'>142</a>, <a href='#Page_185'>185</a>, <a href='#Page_188'>188</a></li> - -<li class="index">Bubonic plague, <a href='#Page_24'>24</a></li> - -<li class="index">Buds, taste, <a href='#Page_66'>66</a></li> - -<li class="index">Bulgarians, <a href='#Page_125'>125</a></li> - -<li class="index">Burbank, Luther, <a href='#Page_277'>277</a></li> - -<li class="index">Butter, <a href='#Page_139'>139</a></li> -<li class="isub1">sterilized, <a href='#Page_123'>123</a></li> - -<li class="index">Buttermilk, <a href='#Page_123'>123</a></li> - - -<li class="ifrst">C</li> - -<li class="index">Cabbage, <a href='#Page_136'>136</a></li> - -<li class="index">Caffeine, <a href='#Page_202'>202</a></li> - -<li class="index">Cake, <a href='#Page_133'>133</a></li> - -<li class="index">Calories, <a href='#Page_75'>75</a></li> -<li class="isub1">in food, <a href='#Page_105'>105</a></li> - -<li class="index">Calory, <a href='#Page_104'>104</a></li> - -<li class="index">Canal, alimentary, <a href='#Page_97'>97</a></li> - -<li class="index">Cancer, <a href='#Page_167'>167</a>-168, <a href='#Page_186'>186</a>, <a href='#Page_188'>188</a></li> - -<li class="index">Candy, <a href='#Page_142'>142</a></li> - -<li class="index">Cannon, Prof., <a href='#Page_19'>19</a>, <a href='#Page_65'>65</a>, <a href='#Page_166'>166</a></li> - -<li class="index">Carbohydrate, <a href='#Page_98'>98</a>, <a href='#Page_105'>105</a></li> - -<li class="index">Carbohydrates, <a href='#Page_71'>71</a></li> -<li class="isub1">foodstuffs rich in, <a href='#Page_111'>111</a></li> - -<li class="index">Carbon dioxide, <a href='#Page_22'>22</a></li> - -<li class="index">Carnivores, <a href='#Page_177'>177</a></li> - -<li class="index">Cauliflower, <a href='#Page_123'>123</a></li> - -<li class="index">Cells, white, <a href='#Page_22'>22</a> (see <a href="#Leucocytes">leucocytes</a>)</li> - -<li class="index">Cellulose, <a href='#Page_190'>190</a></li> - -<li class="index">Cereals, <a href='#Page_141'>141</a></li> -<li class="isub1">cooked, <a href='#Page_123'>123</a></li> -<li class="isub1">cooking of, <a href='#Page_132'>132</a></li> -<li class="isub1">eating of, <a href='#Page_135'>135</a></li> -<li class="isub1">prepared, <a href='#Page_263'>263</a></li> - -<li class="index">Cheese, <a href='#Page_140'>140</a></li> -<li class="isub1">poisons, <a href='#Page_140'>140</a></li> - -<li class="index">Chewing, complete, <a href='#Page_46'>46</a></li> - -<li class="index">Chickens, <a href='#Page_183'>183</a></li> - -<li class="index">Chittenden, Prof. Russell H., <a href='#Page_5'>5</a>, <a href='#Page_18'>18</a>, <a href='#Page_19'>19</a>, <a href='#Page_57'>57</a>, <a href='#Page_69'>69</a>, <a href='#Page_73'>73</a>, <a href='#Page_80'>80</a>, <a href='#Page_102'>102</a>, <a href='#Page_154'>154</a>, <a href='#Page_175'>175</a>, <a href='#Page_191'>191</a>, <a href='#Page_277'>277</a></li> - -<li class="index">Christian Science, <a href='#Page_11'>11</a>, <a href='#Page_169'>169</a></li> - -<li class="index">Coffee, <a href='#Page_200'>200</a></li> - -<li class="index">Cold, taking, <a href='#Page_223'>223</a> -<span class="pagenum" id="Page_295">[Pg 295]</span></li> -<li class="index">Colds, <a href='#Page_24'>24</a></li> - -<li class="index"><a id="Colon"></a>Colon, <a href='#Page_97'>97</a>, <a href='#Page_113'>113</a>, <a href='#Page_121'>121</a></li> - -<li class="index">Colver, Dr. Benton A., <a href='#Page_233'>233</a></li> - -<li class="index">Combe, <a href='#Page_72'>72</a>, <a href='#Page_175'>175</a></li> - -<li class="index">Compress, cold, <a href='#Page_246'>246</a></li> - -<li class="index">Complete chewing, <a href='#Page_46'>46</a></li> - -<li class="index">Constipation, <a href='#Page_127'>127</a></li> - -<li class="index">Consumption, <a href='#Page_114'>114</a>, <a href='#Page_223'>223</a>, <a href='#Page_256'>256</a></li> -<li class="isub1">air cure for, <a href='#Page_225'>225</a></li> - -<li class="index">Cooking, dry, <a href='#Page_132'>132</a></li> -<li class="isub1">kettle, <a href='#Page_132'>132</a></li> -<li class="isub1">over, <a href='#Page_132'>132</a></li> - -<li class="index">Corn flakes, toasted, <a href='#Page_123'>123</a></li> - -<li class="index">Corpuscles, <a href='#Page_25'>25</a></li> -<li class="isub1">red, <a href='#Page_22'>22</a></li> -<li class="isub1">white, <a href='#Page_22'>22</a>, <a href='#Page_27'>27</a></li> - -<li class="index">Coughing, <a href='#Page_255'>255</a></li> - -<li class="index">Council on Co-operation, <a href='#Page_281'>281</a></li> -<li class="isub1">of Research, <a href='#Page_281'>281</a></li> - -<li class="index">Cow, tubercular, <a href='#Page_138'>138</a></li> - -<li class="index">Cream, <a href='#Page_123'>123</a></li> - -<li class="index">Curtis, <a href='#Page_19'>19</a></li> - - -<li class="ifrst">D</li> - -<li class="index">Deaths, ratio of among flesh-eaters, <a href='#Page_188'>188</a></li> -<li class="isub1">ratio of among those eating little meat, <a href='#Page_189'>189</a></li> - -<li class="index">Deep-knee bending, <a href='#Page_85'>85</a></li> - -<li class="index">Degeneration of tissue, <a href='#Page_120'>120</a></li> - -<li class="index">Dentistry, <a href='#Page_249'>249</a></li> - -<li class="index">Diabetes, <a href='#Page_142'>142</a>, <a href='#Page_167'>167</a></li> - -<li class="index">Diet and endurance, relation between, <a href='#Page_82'>82</a></li> -<li class="isub1">list, <a href='#Page_287'>287</a></li> -<li class="isub1">reform, <a href='#Page_203'>203</a></li> - -<li class="index">Disease, Bright’s, <a href='#Page_114'>114</a>, <a href='#Page_142'>142</a>, <a href='#Page_185'>185</a>, <a href='#Page_188'>188</a></li> -<li class="isub1">germ theory of, <a href='#Page_23'>23</a></li> -<li class="isub1">heart, <a href='#Page_188'>188</a></li> - -<li class="index">Diphtheria, <a href='#Page_256'>256</a></li> - -<li class="index">Dog-dairy, <a href='#Page_154'>154</a></li> - -<li class="index">Douglas, <a href='#Page_28'>28</a></li> - -<li class="index">Dynamometer (Prof. Fisher’s), <a href='#Page_51'>51</a></li> -<li class="isub1">(Kellogg mercurial), <a href='#Page_51'>51</a></li> - - -<li class="ifrst">E</li> - -<li class="index">Eating between meals, <a href='#Page_147'>147</a></li> - -<li class="index">Eliot, President, <a href='#Page_277'>277</a></li> - -<li class="index">Enamel, <a href='#Page_99'>99</a></li> - -<li class="index">Endurance, <a href='#Page_81'>81</a></li> - -<li class="index">Enteritis, <a href='#Page_185'>185</a></li> - -<li class="index">Epilepsy, <a href='#Page_168'>168</a></li> - -<li class="index">Erythrodextrin, <a href='#Page_131'>131</a> -<span class="pagenum" id="Page_296">[Pg 296]</span></li> - -<li class="index">Exercise, <a href='#Page_230'>230</a></li> -<li class="isub1">regular, <a href='#Page_89'>89</a>, <a href='#Page_219'>219</a></li> - -<li class="index">Exercises, <a href='#Page_233'>233</a></li> -<li class="isub1">retarding autointoxication, <a href='#Page_24'>24</a></li> - -<li class="index">Eye, <a href='#Page_26'>26</a>, <a href='#Page_99'>99</a></li> - - -<li class="ifrst">F</li> - -<li class="index">Fat, <a href='#Page_71'>71</a>, <a href='#Page_98'>98</a>, <a href='#Page_105'>105</a></li> -<li class="isub1">emulsified, <a href='#Page_141'>141</a></li> -<li class="isub1">foodstuffs rich in, <a href='#Page_111'>111</a>, <a href='#Page_127'>127</a></li> - -<li class="index">Fatigue poisons, <a href='#Page_34'>34</a>, <a href='#Page_143'>143</a></li> - -<li class="index">Fearthought, <a href='#Page_46'>46</a></li> - -<li class="index">Feet, cold, <a href='#Page_247'>247</a></li> - -<li class="index">Fever, yellow, <a href='#Page_23'>23</a></li> - -<li class="index">Figs, <a href='#Page_127'>127</a>, <a href='#Page_130'>130</a></li> - -<li class="index">Fish, <a href='#Page_143'>143</a>, <a href='#Page_182'>182</a></li> - -<li class="index">Fisher, Prof. Irving, <a href='#Page_6'>6</a>, <a href='#Page_18'>18</a>, <a href='#Page_19'>19</a>, <a href='#Page_57'>57</a>, <a href='#Page_62'>62</a>, <a href='#Page_69'>69</a>, <a href='#Page_85'>85</a>-94, <a href='#Page_175'>175</a>, <a href='#Page_225'>225</a>, <a href='#Page_277'>277</a></li> - -<li class="index">Fletcher, Horace, <a href='#Page_4'>4</a>, <a href='#Page_15'>15</a>, <a href='#Page_18'>18</a>, <a href='#Page_19'>19</a>, <a href='#Page_42'>42</a>-64, <a href='#Page_73'>73</a>, <a href='#Page_74'>74</a>, <a href='#Page_143'>143</a>, <a href='#Page_277'>277</a></li> - -<li class="index">Fletcherism, <a href='#Page_50'>50</a>, <a href='#Page_57'>57</a>, <a href='#Page_191'>191</a></li> - -<li class="index">Fletcherizing, <a href='#Page_49'>49</a></li> - -<li class="index">Folin, Dr., <a href='#Page_93'>93</a>, <a href='#Page_191'>191</a></li> - -<li class="index">Food-filter, <a href='#Page_66'>66</a></li> -<li class="isub1">-units required daily, <a href='#Page_108'>108</a></li> - -<li class="index">Foods, antitoxic, <a href='#Page_123'>123</a></li> -<li class="isub1">breakfast, <a href='#Page_134'>134</a></li> -<li class="isub1">fried, <a href='#Page_132'>132</a></li> -<li class="isub1">toxic, <a href='#Page_122'>122</a></li> - -<li class="index">Foodstuffs, laxative, <a href='#Page_127'>127</a></li> -<li class="isub1">rich in various elements, <a href='#Page_112'>112</a></li> - -<li class="index">Fruit juices, <a href='#Page_130'>130</a></li> - -<li class="index">Fruits, <a href='#Page_123'>123</a>, <a href='#Page_127'>127</a></li> - - -<li class="ifrst">G</li> - -<li class="index">Gastric juice, <a href='#Page_97'>97</a>, <a href='#Page_99'>99</a>, <a href='#Page_165'>165</a></li> - -<li class="index">Gates, Elmer, <a href='#Page_168'>168</a></li> - -<li class="index">Gautier, <a href='#Page_175'>175</a></li> - -<li class="index">Germ theory of disease, <a href='#Page_23'>23</a></li> - -<li class="index">Gladstone’s advice as to chewing, <a href='#Page_49'>49</a></li> - -<li class="index">Glucose, <a href='#Page_96'>96</a></li> - -<li class="index">Gluten, <a href='#Page_135'>135</a></li> - -<li class="index">Gout, <a href='#Page_114'>114</a></li> - -<li class="index">Grain preparations, <a href='#Page_127'>127</a></li> - -<li class="index">Grains, cooking of, <a href='#Page_131'>131</a></li> - -<li class="index">Granger, J. E., <a href='#Page_87'>87</a></li> - -<li class="index">Grippe, <a href='#Page_24'>24</a></li> - -<li class="index">Guilfoy, Dr. W. H., <a href='#Page_188'>188</a></li> - -<li class="index">Gulick, <a href='#Page_19'>19</a></li> - -<li class="index">Gullet, <a href='#Page_96'>96</a> - -<span class="pagenum" id="Page_297">[Pg 297]</span></li> - -<li class="ifrst">H</li> - -<li class="index">Habit hunger, <a href='#Page_64'>64</a></li> - -<li class="index">Haig, <a href='#Page_5'>5</a></li> - -<li class="index">Ham, smoked, <a href='#Page_184'>184</a></li> - -<li class="index">Hanecke, <a href='#Page_155'>155</a></li> - -<li class="index">Haskell Home for Orphans, <a href='#Page_261'>261</a></li> - -<li class="index">Health, Defense League, Public, <a href='#Page_280'>280</a></li> -<li class="isub1">League, American, <a href='#Page_280'>280</a></li> -<li class="isub1">National Bureau of, <a href='#Page_277'>277</a></li> -<li class="isub1">National Committee of One Hundred on, <a href='#Page_277'>277</a></li> - -<li class="index">Health-chocolate, <a href='#Page_206'>206</a></li> - -<li class="index">“Healthful Cookery,” <a href='#Page_210'>210</a></li> - -<li class="index">Heart disease, <a href='#Page_188'>188</a></li> - -<li class="index">Heat, <a href='#Page_248'>248</a></li> - -<li class="index">Helicon Hall, <a href='#Page_204'>204</a></li> - -<li class="index">Higgins, Prof. Hubert, <a href='#Page_19'>19</a>, <a href='#Page_66'>66</a></li> - -<li class="index">Holding the arms horizontal, <a href='#Page_84'>84</a></li> - -<li class="index">Honey, <a href='#Page_123'>123</a></li> -<li class="isub1">adulterated, <a href='#Page_142'>142</a></li> -<li class="isub1">malt, <a href='#Page_142'>142</a></li> - -<li class="index">Horter, Dr., <a href='#Page_175'>175</a></li> - -<li class="index">Hunger, habit, <a href='#Page_64'>64</a></li> - -<li class="index">Hutchinson, Dr. Woods, <a href='#Page_174'>174</a>, <a href='#Page_186'>186</a></li> - -<li class="index">Hydrochloric acid, <a href='#Page_100'>100</a></li> - -<li class="index">Hydrotherapy, <a href='#Page_243'>243</a>, <a href='#Page_247'>247</a></li> - -<li class="index">Hyperacidity, <a href='#Page_62'>62</a></li> - -<li class="index">Hypoacidity, <a href='#Page_62'>62</a></li> - - -<li class="ifrst">I</li> - -<li class="index">Infection, anaerobic, <a href='#Page_126'>126</a></li> - -<li class="index">Influenza, <a href='#Page_24'>24</a>, <a href='#Page_32'>32</a></li> - -<li class="index">Ingersoll, Robert, <a href='#Page_35'>35</a></li> - -<li class="index">Intestinal juice, <a href='#Page_99'>99</a>, <a href='#Page_101'>101</a></li> - -<li class="index">Intestine, large, see <a href="#Colon">colon</a></li> -<li class="isub1">small, <a href='#Page_97'>97</a></li> - -<li class="index">Intestines, <a href='#Page_60'>60</a></li> - -<li class="index">Ioteyko, Dr. J., <a href='#Page_176'>176</a></li> - - -<li class="ifrst">J</li> - -<li class="index">James, William, <a href='#Page_7'>7</a>, <a href='#Page_169'>169</a></li> - -<li class="index">Juice, gastric, <a href='#Page_97'>97</a>, <a href='#Page_99'>99</a>, <a href='#Page_165'>165</a></li> -<li class="isub1">intestinal, <a href='#Page_99'>99</a>, <a href='#Page_101'>101</a></li> -<li class="isub1">lemon, <a href='#Page_141'>141</a></li> -<li class="isub1">pancreating, <a href='#Page_97'>97</a>, <a href='#Page_99'>99</a>, <a href='#Page_100'>100</a></li> - -<li class="index">Juices, fruit, <a href='#Page_130'>130</a></li> - - -<li class="ifrst">K</li> - -<li class="index">Kellogg, Dr. J. H., <a href='#Page_5'>5</a>, <a href='#Page_13'>13</a>, <a href='#Page_18'>18</a>, <a href='#Page_19'>19</a>, <a href='#Page_30'>30</a>, <a href='#Page_61'>61</a>, <a href='#Page_65'>65</a>, <a href='#Page_107'>107</a>, <a href='#Page_123'>123</a>, <a href='#Page_125'>125</a>, <a href='#Page_133'>133</a>, <a href='#Page_148'>148</a>, <a href='#Page_155'>155</a>, <a href='#Page_159'>159</a>, <a href='#Page_175'>175</a>, <a href='#Page_181'>181</a>, <a href='#Page_243'>243</a>, <a href='#Page_258'>258</a>, <a href='#Page_277'>277</a> -<span class="pagenum" id="Page_298">[Pg 298]</span></li> -<li class="index">Kephyr, <a href='#Page_124'>124</a></li> - -<li class="index">Kidney troubles, <a href='#Page_142'>142</a></li> - -<li class="index">Kidneys, <a href='#Page_102'>102</a></li> - -<li class="index">Kipiani, Mlle. Varia, <a href='#Page_176'>176</a></li> - -<li class="index">Knee bending, deep, <a href='#Page_85'>85</a></li> - -<li class="index">Koninger, <a href='#Page_255'>255</a></li> - -<li class="index">Kumyss, <a href='#Page_124'>124</a></li> - - -<li class="ifrst">L</li> - -<li class="index">Leg-raising, <a href='#Page_85'>85</a></li> - -<li class="index">Lemon juice, <a href='#Page_141'>141</a></li> - -<li class="index">Lentils, <a href='#Page_123'>123</a></li> - -<li class="index"><a id="Leucocytes"></a>Leucocytes, <a href='#Page_22'>22</a>, <a href='#Page_27'>27</a>, <a href='#Page_32'>32</a></li> - -<li class="index">Levulose, <a href='#Page_131'>131</a></li> - -<li class="index">Liebig, <a href='#Page_177'>177</a></li> - -<li class="index">Life Boat Mission, <a href='#Page_261'>261</a></li> - -<li class="index">Liver, <a href='#Page_102'>102</a></li> -<li class="isub1">chronic disease of, <a href='#Page_227'>227</a></li> -<li class="isub1">cirrhosis of, <a href='#Page_62'>62</a>, <a href='#Page_227'>227</a></li> - -<li class="index">Lung capacity, <a href='#Page_220'>220</a></li> - -<li class="index">Lymph, <a href='#Page_26'>26</a></li> - -<li class="index">Lysins, <a href='#Page_28'>28</a></li> - - -<li class="ifrst">M</li> - -<li class="index">Macaroni, <a href='#Page_187'>187</a></li> - -<li class="index">Macrophages, <a href='#Page_120'>120</a></li> - -<li class="index">Maltose, <a href='#Page_131'>131</a></li> - -<li class="index">Mania, <a href='#Page_168'>168</a></li> - -<li class="index">Maple sugar, <a href='#Page_141'>141</a></li> -<li class="isub1">syrup, <a href='#Page_141'>141</a></li> - -<li class="index">Mason, <a href='#Page_6'>6</a></li> - -<li class="index">Masson, <a href='#Page_125'>125</a></li> - -<li class="index">Mastication, <a href='#Page_49'>49</a>, <a href='#Page_58'>58</a>, <a href='#Page_61'>61</a></li> - -<li class="index">Matzoon, <a href='#Page_124'>124</a></li> - -<li class="index">McGill University, <a href='#Page_29'>29</a></li> - -<li class="index">Meals, drinking at, <a href='#Page_150'>150</a></li> -<li class="isub1">eating between, <a href='#Page_147'>147</a></li> -<li class="isub1">irregularity of, <a href='#Page_147'>147</a></li> - -<li class="index">Meat, case as to, <a href='#Page_173'>173</a></li> -<li class="isub1">cooked, <a href='#Page_191'>191</a></li> -<li class="isub1">digestibility of proteid in, <a href='#Page_190'>190</a></li> -<li class="isub1">extracts of, <a href='#Page_177'>177</a></li> - -<li class="index">Meltose, <a href='#Page_143'>143</a></li> - -<li class="index">Mendel, Prof. Lafayette B., <a href='#Page_19'>19</a>, <a href='#Page_69'>69</a>, <a href='#Page_138'>138</a>, <a href='#Page_191'>191</a></li> - -<li class="index">Menus, <a href='#Page_211'>211</a>-217</li> - -<li class="index">Metabolism, <a href='#Page_95'>95</a>, <a href='#Page_101'>101</a>, <a href='#Page_173'>173</a></li> - -<li class="index">Metchnikoff, Elie, <a href='#Page_5'>5</a>, <a href='#Page_15'>15</a>, <a href='#Page_19'>19</a>, <a href='#Page_27'>27</a>, <a href='#Page_65'>65</a>, <a href='#Page_72'>72</a>, <a href='#Page_113'>113</a>-126, <a href='#Page_175'>175</a>, <a href='#Page_191'>191</a>, <a href='#Page_195'>195</a>, <a href='#Page_221'>221</a></li> - -<li class="index">Milk, <a href='#Page_137'>137</a></li> - -<li class="index">Mineral salts, <a href='#Page_98'>98</a>, <a href='#Page_101'>101</a>, <a href='#Page_127'>127</a> -<span class="pagenum" id="Page_299">[Pg 299]</span></li> -<li class="index">Morphine, <a href='#Page_201'>201</a></li> - -<li class="index">Mosso, <a href='#Page_84'>84</a>, <a href='#Page_143'>143</a></li> - -<li class="index">Mouth, infection of, <a href='#Page_254'>254</a></li> - -<li class="index">Mucous, <a href='#Page_25'>25</a>, <a href='#Page_97'>97</a></li> -<li class="isub1">membrane, <a href='#Page_25'>25</a></li> - -<li class="index">Murchison, <a href='#Page_168'>168</a></li> - -<li class="index">Mushroom, <a href='#Page_137'>137</a></li> - -<li class="index">Mustard, <a href='#Page_142'>142</a></li> - -<li class="index">Myosin, <a href='#Page_178'>178</a></li> - - -<li class="ifrst">N</li> - -<li class="index">Nelson, Dr. A. W., <a href='#Page_181'>181</a>, <a href='#Page_198'>198</a></li> - -<li class="index">“New Thought,” <a href='#Page_11'>11</a>, <a href='#Page_169'>169</a></li> - -<li class="index">Nicholson, Prof., <a href='#Page_282'>282</a></li> - -<li class="index">Nitrogen, <a href='#Page_71'>71</a></li> - -<li class="index">Norton, Dr. J. Pease, <a href='#Page_273'>273</a></li> - -<li class="index">Nuts, <a href='#Page_123'>123</a>, <a href='#Page_141'>141</a></li> -<li class="isub1">malted, <a href='#Page_123'>123</a></li> - - -<li class="ifrst">O</li> - -<li class="index">Oatmeal, <a href='#Page_134'>134</a></li> - -<li class="index">Oberg, S. A., <a href='#Page_86'>86</a>, <a href='#Page_87'>87</a></li> - -<li class="index">Olive oil, <a href='#Page_141'>141</a></li> - -<li class="index">Olives, <a href='#Page_141'>141</a></li> - -<li class="index">Olympic Club, <a href='#Page_44'>44</a></li> - -<li class="index">Onions, <a href='#Page_136'>136</a></li> - -<li class="index">Opsonins, <a href='#Page_28'>28</a></li> - -<li class="index">Osmosis, <a href='#Page_240'>240</a></li> - -<li class="index">Oxygen, <a href='#Page_22'>22</a>, <a href='#Page_220'>220</a></li> - -<li class="index">Oysters, <a href='#Page_190'>190</a></li> - - -<li class="ifrst">P</li> - -<li class="index">Paget, Sir George, <a href='#Page_167'>167</a></li> - -<li class="index">Pain, <a href='#Page_248'>248</a></li> - -<li class="index">Palate, soft, <a href='#Page_67'>67</a></li> - -<li class="index">Pancreas, <a href='#Page_97'>97</a></li> - -<li class="index">Pancreatic juice, <a href='#Page_97'>97</a>, <a href='#Page_99'>99</a>, <a href='#Page_100'>100</a></li> - -<li class="index">Papillae, circumvallate, <a href='#Page_67'>67</a></li> - -<li class="index">Pasteur Institute of Paris, <a href='#Page_27'>27</a></li> - -<li class="index">Pasteurization, <a href='#Page_139'>139</a></li> - -<li class="index">Pastry, <a href='#Page_133'>133</a></li> - -<li class="index">Pawlow, <a href='#Page_6'>6</a>, <a href='#Page_19'>19</a>, <a href='#Page_65'>65</a>, <a href='#Page_91'>91</a>, <a href='#Page_153'>153</a>, <a href='#Page_155'>155</a>-166</li> - -<li class="index">Pears, sweet, <a href='#Page_130'>130</a></li> - -<li class="index">Pelvis, pain in the, <a href='#Page_249'>249</a></li> - -<li class="index">Pepper, <a href='#Page_142'>142</a></li> - -<li class="index">Pepsin, <a href='#Page_97'>97</a>, <a href='#Page_100'>100</a></li> - -<li class="index">Peptic glands, <a href='#Page_202'>202</a></li> - -<li class="index">Peptogenic food, <a href='#Page_91'>91</a></li> - -<li class="index">Perspiration, <a href='#Page_241'>241</a></li> - -<li class="index">Physiologic method, <a href='#Page_270'>270</a></li> - -<li class="index">Pie-crust, <a href='#Page_133'>133</a> -<span class="pagenum" id="Page_300">[Pg 300]</span></li> -<li class="index">Plague, bubonic, <a href='#Page_24'>24</a></li> - -<li class="index">Plasma, <a href='#Page_28'>28</a></li> - -<li class="index">Play, <a href='#Page_230'>230</a></li> - -<li class="index">Pneumonia, <a href='#Page_24'>24</a>, <a href='#Page_114'>114</a>, <a href='#Page_195'>195</a>, <a href='#Page_223'>223</a>, <a href='#Page_225'>225</a></li> - -<li class="index">Poisons, cheese, <a href='#Page_140'>140</a></li> -<li class="isub1">fatigue, <a href='#Page_34'>34</a>, <a href='#Page_143'>143</a></li> -<li class="isub1">volatile, <a href='#Page_202'>202</a></li> - -<li class="index">Pork, <a href='#Page_184'>184</a></li> - -<li class="index">Potato, <a href='#Page_123'>123</a>, <a href='#Page_135'>135</a></li> - -<li class="index">Priessintz, <a href='#Page_242'>242</a></li> - -<li class="index">Prophylactic School (of dentistry), <a href='#Page_250'>250</a></li> - -<li class="index">Prophylaxsis, oral, <a href='#Page_256'>256</a></li> - -<li class="index">Proteid, <a href='#Page_70'>70</a>-73, <a href='#Page_98'>98</a>, <a href='#Page_103'>103</a>, <a href='#Page_123'>123</a></li> -<li class="isub1">animal, <a href='#Page_135'>135</a></li> -<li class="isub1">equivalents, <a href='#Page_75'>75</a></li> -<li class="isub1">food, <a href='#Page_64'>64</a>, <a href='#Page_105'>105</a></li> -<li class="isub1">muscle, <a href='#Page_178'>178</a></li> -<li class="isub1">vegetable, <a href='#Page_135'>135</a>, <a href='#Page_190'>190</a></li> - -<li class="index">Proteids, foodstuffs rich in, <a href='#Page_111'>111</a></li> -<li class="isub1">in cooked meat, <a href='#Page_191'>191</a></li> -<li class="isub1">in peanut butter, <a href='#Page_191'>191</a></li> -<li class="isub1">in pine nuts, <a href='#Page_191'>191</a></li> -<li class="isub1">in walnuts, <a href='#Page_191'>191</a></li> -<li class="isub1">proportion of to other food elements, <a href='#Page_109'>109</a></li> - -<li class="index">Prunes, <a href='#Page_127'>127</a>, <a href='#Page_130'>130</a></li> - -<li class="index">Pus germ, <a href='#Page_196'>196</a></li> - -<li class="index">Putrefactive bacteria, <a href='#Page_180'>180</a></li> - - -<li class="ifrst">R</li> - -<li class="index">Recipes, <a href='#Page_217'>217</a></li> - -<li class="index">Rennet, <a href='#Page_100'>100</a></li> - -<li class="index">Resistance, vital, <a href='#Page_36'>36</a></li> - -<li class="index">Rheumatism, <a href='#Page_114'>114</a></li> - -<li class="index">Rice, <a href='#Page_123'>123</a></li> - -<li class="index">Richardson, Sir B. W., <a href='#Page_5'>5</a></li> - -<li class="index">Roasting, <a href='#Page_132'>132</a></li> - -<li class="index">Robert, <a href='#Page_202'>202</a></li> - -<li class="index">Rogers, <a href='#Page_65'>65</a></li> - -<li class="index">Roosevelt, President, <a href='#Page_277'>277</a></li> - -<li class="index">Rositansky, <a href='#Page_36'>36</a></li> - - -<li class="ifrst">S</li> - -<li class="index">Sadler, Dr., <a href='#Page_26'>26</a></li> - -<li class="index">Sager, <a href='#Page_19'>19</a></li> - -<li class="index">St. Martin, Alexis, <a href='#Page_151'>151</a></li> - -<li class="index">Salads, <a href='#Page_127'>127</a></li> - -<li class="index">Saleeby, Dr., <a href='#Page_19'>19</a>, <a href='#Page_159'>159</a></li> - -<li class="index">Saliva, <a href='#Page_26'>26</a>, <a href='#Page_59'>59</a>, <a href='#Page_65'>65</a>, <a href='#Page_95'>95</a>, <a href='#Page_99'>99</a>, <a href='#Page_160'>160</a></li> - -<li class="index">Salivary glands, <a href='#Page_95'>95</a></li> - -<li class="index">Salts, mineral, <a href='#Page_98'>98</a>, <a href='#Page_101'>101</a>, <a href='#Page_127'>127</a> -<span class="pagenum" id="Page_301">[Pg 301]</span></li> -<li class="index">Sardines, <a href='#Page_182'>182</a></li> - -<li class="index">Sausage, large, <a href='#Page_184'>184</a></li> -<li class="isub1">raw, <a href='#Page_185'>185</a></li> -<li class="isub1">small, <a href='#Page_184'>184</a></li> - -<li class="index">Science, Christian, <a href='#Page_11'>11</a>, <a href='#Page_169'>169</a></li> - -<li class="index">“Science in the Kitchen,” <a href='#Page_210'>210</a></li> - -<li class="index">Self-poisoning, <a href='#Page_72'>72</a> (see <a href="#Autointoxication">autointoxication</a>)</li> - -<li class="index">Shaw, Bernard, <a href='#Page_173'>173</a></li> - -<li class="index">Skin (germ tight), <a href='#Page_25'>25</a></li> - -<li class="index">Smith, Dr. D. D., <a href='#Page_250'>250</a>-254</li> - -<li class="index">Sneezing, <a href='#Page_255'>255</a></li> - -<li class="index">Snow, Dr., <a href='#Page_167'>167</a></li> - -<li class="index">Solar plexus, <a href='#Page_149'>149</a></li> - -<li class="index">Spaghetti, <a href='#Page_187'>187</a></li> - -<li class="index">Spleen, <a href='#Page_227'>227</a></li> - -<li class="index">Standard, voit, <a href='#Page_75'>75</a></li> - -<li class="index">Starch, <a href='#Page_60'>60</a></li> - -<li class="index">Steak, hamburger, <a href='#Page_184'>184</a></li> -<li class="isub1">porterhouse, <a href='#Page_184'>184</a></li> -<li class="isub1">round, <a href='#Page_184'>184</a></li> - -<li class="index">Steaming, <a href='#Page_132'>132</a></li> - -<li class="index">Stewart, Dr. Charles E., <a href='#Page_194'>194</a></li> - -<li class="index">Stimulants, <a href='#Page_193'>193</a></li> - -<li class="index">Stomach, acidity of, <a href='#Page_62'>62</a></li> -<li class="isub1">catarrh of, <a href='#Page_235'>235</a></li> -<li class="isub1">chronic disease of, <a href='#Page_227'>227</a></li> -<li class="isub1">dilation of, <a href='#Page_62'>62</a></li> - -<li class="index">Streptococci, <a href='#Page_197'>197</a></li> - -<li class="index">Sugar, <a href='#Page_60'>60</a>, <a href='#Page_96'>96</a></li> -<li class="isub1">cane, <a href='#Page_65'>65</a>, <a href='#Page_130'>130</a></li> -<li class="isub1">malt, <a href='#Page_142'>142</a></li> -<li class="isub1">maple, <a href='#Page_141'>141</a></li> - -<li class="index">Supper, <a href='#Page_149'>149</a></li> - -<li class="index">Syrup, maple, <a href='#Page_141'>141</a></li> - -<li class="index">Syrups, <a href='#Page_142'>142</a></li> - - -<li class="ifrst">T</li> - -<li class="index">Table, showing for different ages the average height, weight, and No. of food units required daily, <a href='#Page_108'>108</a></li> - -<li class="index">Tape worms, <a href='#Page_143'>143</a>, <a href='#Page_179'>179</a></li> - -<li class="index">Taste, <a href='#Page_59'>59</a></li> - -<li class="index">Taste buds, <a href='#Page_66'>66</a></li> - -<li class="index">Tea, <a href='#Page_200'>200</a></li> - -<li class="index">Tears, <a href='#Page_25'>25</a></li> - -<li class="index">Teeth, care of the, <a href='#Page_249'>249</a></li> - -<li class="index">Therapeutics, physiological, <a href='#Page_268'>268</a></li> - -<li class="index">Therapy, physical, <a href='#Page_266'>266</a></li> - -<li class="index">Tissier, <a href='#Page_72'>72</a>, <a href='#Page_175'>175</a> -<span class="pagenum" id="Page_302">[Pg 302]</span></li> -<li class="index">Tissue, degeneration of, <a href='#Page_120'>120</a></li> - -<li class="index">Toasting, <a href='#Page_132'>132</a></li> - -<li class="index">Tolstoi, <a href='#Page_115'>115</a></li> - -<li class="index">Tongue, <a href='#Page_66'>66</a></li> - -<li class="index">Toxic foods, <a href='#Page_122'>122</a></li> - -<li class="index">Trichinosis, <a href='#Page_179'>179</a></li> - -<li class="index">Trudeau, Dr., <a href='#Page_277'>277</a></li> - -<li class="index">Tuberculosis, <a href='#Page_24'>24</a>, <a href='#Page_170'>170</a>, <a href='#Page_190'>190</a>, <a href='#Page_195'>195</a></li> -<li class="isub1">deaths from, <a href='#Page_225'>225</a></li> - -<li class="index">Turck, Dr. F. B., <a href='#Page_175'>175</a>, <a href='#Page_177'>177</a></li> - -<li class="index">Twain, Mark, <a href='#Page_210'>210</a></li> - -<li class="index">Typhoid, <a href='#Page_24'>24</a>, <a href='#Page_138'>138</a></li> - - -<li class="ifrst">U</li> - -<li class="index">Uric acid, <a href='#Page_143'>143</a></li> - - -<li class="ifrst">V</li> - -<li class="index">Vegetables, <a href='#Page_123'>123</a>, <a href='#Page_127'>127</a></li> - -<li class="index">Vegetarianism, <a href='#Page_122'>122</a>, <a href='#Page_174'>174</a>, <a href='#Page_176'>176</a></li> - -<li class="index">Ventilation, <a href='#Page_223'>223</a></li> - -<li class="index">Vinegar, <a href='#Page_141'>141</a></li> - -<li class="index">Vital resistance, <a href='#Page_36'>36</a></li> - -<li class="index">Voit standard, <a href='#Page_75'>75</a></li> - - -<li class="ifrst">W</li> - -<li class="index">Water, cold, <a href='#Page_248'>248</a></li> -<li class="isub1">hot, <a href='#Page_248'>248</a></li> - -<li class="index">Water bag, cold, <a href='#Page_247'>247</a></li> - -<li class="index">Wax, <a href='#Page_25'>25</a></li> - -<li class="index">Welch, Prof. William H., <a href='#Page_282'>282</a></li> - -<li class="index">When to eat, <a href='#Page_145'>145</a></li> - -<li class="index">Whisky, Scotch, <a href='#Page_197'>197</a></li> - -<li class="index">White cells, <a href='#Page_22'>22</a> (see <a href="#Leucocytes">leucocytes</a>)</li> - -<li class="index">Wiley, Dr., <a href='#Page_275'>275</a></li> - -<li class="index">Williams, Michael, <a href='#Page_15'>15</a>, <a href='#Page_16'>16</a></li> - -<li class="index">Wine, port, <a href='#Page_196'>196</a></li> - -<li class="index">Wolfe, <a href='#Page_202'>202</a></li> - -<li class="index">Wood, Maj. Gen., <a href='#Page_52'>52</a></li> - -<li class="index">Wright, Sir Edward, <a href='#Page_28'>28</a>, <a href='#Page_198'>198</a></li> - -<li class="index">Wyman, Gen. Walter, <a href='#Page_138'>138</a></li> - - -<li class="ifrst">X</li> - -<li class="index">X-ray, <a href='#Page_166'>166</a></li> - - -<li class="ifrst">Y</li> - -<li class="index">Yale University, experiments at, <a href='#Page_69'>69</a></li> - -<li class="index">Yellow fever, <a href='#Page_23'>23</a></li> - -<li class="index">Yogurt, <a href='#Page_124'>124</a>-126, <a href='#Page_207'>207</a></li> - - -<li class="ifrst">Z</li> - -<li class="index">Zweibach, <a href='#Page_123'>123</a></li> -</ul> -</div> - -<div style='display:block; margin-top:4em'>*** END OF THE PROJECT GUTENBERG EBOOK GOOD HEALTH AND HOW WE WON IT ***</div> -<div style='text-align:left'> - -<div style='display:block; margin:1em 0'> -Updated editions will replace the previous one—the old editions will -be renamed. -</div> - -<div style='display:block; margin:1em 0'> -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. 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