Potatoes should never be peeled and soaked. If they are to be boiled without the jacket, they should be cooked immediately after being peeled.

Steamed potatoes are good.

There is no objection to mashing potatoes and adding milk, cream or butter, provided they are thoroughly masticated when eaten. If the potatoes are mashed, this should be so thoroughly done that not a lump is to be found.

Potatoes cooked in grease are an abomination. The grease ruins a part of the potato and makes the rest more difficult to digest. Potato chips, French fried potatoes and German fried potatoes are too hard to digest for people who live mostly indoors. They should be used very seldom.

COMBINATIONS.

Potatoes are best eaten in combinations such as given for cereals. They are commonly taken with meat and bread. This combination is one of the causes of overeating. Occasionally they may be eaten with flesh, but this should not be a habit. Take them as the main part of the meal. Baked potatoes and butter with a glass of milk make a very satisfying meal. A good dinner can be made of potatoes with cooked succulent vegetables and one or two of the raw salad vegetables, with the usual dressings. It is best not to eat potatoes and acid fruits in the same meal.

In selecting food it is well to remember that as a general rule but one heavy, concentrated food should be eaten at a meal, for when two, three or even four concentrated foods are partaken of, the appetite is so tempted and stimulated by each new dish that before one is aware of it an excessive amount of food has been ingested.



CHAPTER XVI.

FRUITS.

==================================================================== Pro- Etherial Carbohy- Calories Water tein Extracts drates Ash per lb. —————————————————————————————————— Apples........... 84.6 0.4 0.5 14.2 0.3 290 Bananas.......... 75.3 1.3 0.6 22.0 0.8 460 Figs, fresh...... 79.1 1.5 ... 18.8 0.6 380 Lemons........... 89.3 1.0 0.7 8.5 0.5 205 Muskmelons....... 89.5 0.6 ... 9.3 0.6 185 Oranges.......... 86.9 0.8 0.2 11.6 0.5 240 Peaches.......... 89.4 0.7 0.1 9.4 0.4 190 Pears............ 80.9 1.0 0.5 17.2 0.4 ... Persimmons....... 66.1 0.8 0.7 31.5 0.9 630 Rhubarb, stalk... 94.4 0.6 0.7 3.6 0.7 105 Strawberries..... 90.4 1.0 0.6 7.4 0.6 180 Watermelon....... 92.4 0.4 0.2 6.7 0.3 140

Dried Fruits:

Apples........... 26.1 1.6 2.2 68.1 2.0 1350 Apricots......... 29.4 4.7 1.0 62.5 2.4 1290 Citrons.......... 19.0 0.5 1.5 78.1 0.9 1525 Dates............ 15.4 2.1 2.8 78.4 1.3 1615 Figs............. 18.8 4.3 0.3 74.2 2.4 1475 Prunes........... 22.3 2.1 ... 73.3 2.3 1400 Raisins.......... 14.6 2.6 3.3 76.1 3.4 1605 Currants......... 17.2 2.4 1.7 74.2 4.5 1495 ——————————————————————————————————

Apricots, avocados, blackberries, cherries, cranberries, currants, gooseberries, grapes, huckleberries, mulberries, nectarines, olives, pineapples, plums, raspberries and whortleberries are some of the other juicy fruits. They are much like the apple in composition, containing much water and generally from 6 to 15 per cent of carbohydrates (sugar). Olives and avocados are rich in oil.

You may classify rhubarb, watermelons and muskmelons as vegetables, if you wish. On the table they seem more like fruit, which is the reason they are given here. Melons are fine hot weather food. They are mostly water, which is pure. During hot weather it is all right to make a meal of melons and nothing else, at any time. The melons are so watery that they dilute the gastric juice very much. The result is that when eaten with concentrated foods they are liable to repeat, which indicates indigestion.

Fruits are not generally eaten for the great amount of nourishment to be obtained from them. They are very pleasant in flavor and contain salts and acids which are needed by the body.

The various fluids of the body are alkaline, and the fruits furnish the salts that help to keep them so. A few secretions and excretions are naturally acid. Sometimes the body gets into a too acid state, but that is very rarely due to overeating of fruit. It is generally caused by pathological fermentation of food in the alimentary tract. The salts and acids of fruits are broken up in the stomach and help to form alkaline substances.

The water of the fruit is very pure, distilled by nature. The acid fruits are refreshing and helpful to those who have a tendency to be bilious. Fruits are cleansers, both of the alimentary tract and of the blood.

Fruits grow most abundantly in warm climates and that is where they should be used most. In temperate climates they should be eaten most freely during warm weather.

Young, vigorous people can eat all the fruit they wish at all seasons, within reason. Thin, nervous people, and those who are well advanced in years should do most of their fruit eating in summer. In winter there is a tendency to be chilly after a meal of acid fruit. In summer such meals do not add to the burden of life by making the partaker unduly warm.

The apple is perhaps the best all-round fruit of all. It is grown in many lands and climates. It is possible to get apples of various kinds, from those that are very tart to those that are so mild that the acid is hardly perceptible to the taste. Stout people can eat sour apples with benefit. Thin, fidgety ones should use the milder varieties. The juice from apples, sweet cider, freshly expressed, is a very pleasant drink, and may be taken with fruit meals.

The avocado is a good salad fruit. It is quite oily. A combination of avocado and lettuce makes a good salad.

Thanks to rapid transportation, the banana has become a staple. It is quite commonly believed that bananas are very starchy and rather indigestible. This may be true when they are green, but not when they are ripe. Green bananas are no more fit for food than are green apples. Ripe bananas are neither starchy nor indigestible. When the banana is ripe it contains a trace of starch, all the rest having been changed to sugar. A ripe banana is mellow and sweet, but firm. The skin is either entirely black, or black in spots, but the flesh is unspotted. The best bananas can often be purchased for one-half of the price of those that are not yet fit to eat.

Bananas are a rich food. Weight for weight they contain more nourishment than Irish potatoes. A few nuts or a glass of milk and bananas make a good meal. Bananas contain so much sugar that it is not necessary to eat bread or other starches with them. Those with normal taste will not spoil good bananas by adding sugar and cream. When well masticated the flavor is excellent and can not be improved by using dressings.

Be sure that the children have learned to masticate well before giving bananas, and then give only ripe ones. The flesh of the banana is so smooth and slippery that children often swallow it in big lumps, and then they frequently suffer.

Lemonade may be taken with fruit or flesh meals. As usually made it is quite nourishing, for it contains considerable sugar. Those who are troubled with sluggish liver may take it with benefit, but the less sugar used the better. Other fruit juices may be used likewise, but they should be fresh. If they are bottled, be sure that no fermentation is taking place in them. These juices may be served with the same kind of meals as lemonade. Most of them require dilution. Grape juice is very rich and a large glassful of the pure juice makes a good summer lunch. It should be sipped slowly. Those who like the combination may make a meal of fruit juice mixed with milk, half and half.

Grapes and strawberries, which are relished by most, disagree with some people. The skin of the Concord grape should be rejected, for it irritates many. If they are relished, the skins of most fruits may be eaten. When peeled apples lose a part of their flavor.

Olives are generally eaten pickled. The fruit in its natural state tastes very disagreeable to most people. The ripe olive is superior in flavor to the green, which is not usually relished at first.

The sweet fruits, by which we mean dried currants, raisins, figs and dates, and bananas should be classed with them, serve the body in the same way as do the breadstuffs, and may be substituted for starches at any time. They may be eaten at all seasons of the year, but are used most during cold weather. A moderate amount of them may be eaten with breadstuffs, or they may be taken alone, or with milk, or with nuts, or with acid fruit. They are very nourishing so it does not take much of them to make a meal. To get the full benefit, masticate thoroughly. They contain sugar in its best form, sugar that not impoverished by being deprived of its salts. Grape sugar needs very little preparation before it enters the blood. Starch and sugar are of equal value as nourishment. It seems that the sugar is available for energy sooner than the starch. Americans generally weary quickly of sweet foods, though they consume enormous quantities of refined sugar, but in tropical countries figs and dates are staple in many places and the inhabitants relish them day in and day out as we relish some of out staples. It is a matter of habit. Those who do not surfeit themselves do not weary quickly of any particular article of diet.

PREPARATION

Most fruits are best raw. Then their acids and salts are in their most available form. Those who become uncomfortable after eating acid fruit may know that they have abused their digestive organs and they should take it as an indication to reduce their food intake, simplify their diet, masticate better and eat more raw food. Those who overeat of starch or partake of much alcohol cultivate irritable stomachs, which object to the bracing fruit juices.

For the sake of a change fruits may be cooked. The more plainly they are cooked the better. Always use sugar in moderation, no matter whether the fruit is to be stewed or baked.

To stew fruit, clean and if necessary peel. Stew in sufficient water until tender. When almost done add what sugar is needed. When stewed thus less sugar is required than if the sweetening is done at the start.

Stewed fruit can be sweetened by adding raisins, figs or dates. This is relished by many. Figs and dates stewed by themselves are too sweet for many tastes. This can be remedied by making a sauce of figs or dates with tart apples or any other acid fruit that appeals in such combinations.

Baked apple: Place whole apples in large, deep pan; add about one-third cup of water and one and one-half teaspoonfuls sugar to each apple. Put into oven and bake until skins burst and the apples are well done. Serve with all the juice.

Boiled apple: Place whole apples in a stewing pan; add two teaspoonfuls sugar and one cup or more of water to each apple; use less sugar if desired. Cover the vessel tightly and boil moderately until the skins burst and the apples are well done.

All stewed fruits should be well done. Avoid making the fruit sauces too sweet.

Stewed prunes: A good prune needs no sweetening. Stew until tender. It is a good plan to let the prunes soak a few hours before stewing them. Raisins may be treated in the same way.

Prunes may be washed and put into a dish; then add hot water enough to about half cover them; cover the dish very tightly and put aside over night. The prunes need no further preparation before being eaten. If the covering is not tight it will be necessary to use more water. Raisins and sundried figs may be treated in the same way.

Unfortunately, most of our dried fruit is sulphured. Sulphurous acid fumes are employed, and you may be sure that this does the fruit no good. If you can get unsulphured fruit, do so. The sulphuring process is popular because it acts as a preservative and it is profitable because it allows the fruit to retain more water without spoiling than would be possible otherwise.

Canning fruit: It is very easy to can fruit, but it requires care. Select fruit that is not overripe. The work room should be clean and so should the cans and covers. It is not sufficient to rinse the cans in clean water. Both the jars and the covers should be taken from boiling water immediately before being used.

Use only sound fruit, cook it sufficiently, adding the sugar when the fruit is almost done. If you cook the fruit in syrup, do not have a heavy syrup. Put into jar while piping hot, filling the jar as full as possible, put on the cover immediately, turning until it fits snugly; turn jar upside down for a few hours to see if it leaks; tighten again and put in cool place.

An even better way, especially for berries, is to fill the jar with fruit, pour syrup over them, put the jars into a receptacle containing water and let this water boil until the berries are done; then fill the jars properly and seal. Some berries that lose their color when cooked in syrup retain it when treated this way.

Canned fruits are not as good as the fresh ones, but better than none. Be sure that they are not fermenting when opened. When proper care is exercised a spoiled jar is a rarity. If there is any doubt about the fruit, scald and cool before using. This destroys the ferments.

Fresh fruit is the best. Next comes fruit recently stewed or baked. If other fruit can not be obtained, get good dried fruit and stew it.

COMBINATIONS.

Fruits may be combined with almost any food, except that which is rich in starch, and even that combination may be used occasionally, although it is not the best. I have seen people who were supposed to be incurable get well when their breakfasts were mostly apple sauce and toast. However, sick people should avoid such combining entirely and healthy ones most of the time. Breakfasting on cereals and fruit is a mistake. Those who eat thus may say that they feel no bad results, but time will tell. Nowhere in our manner of feeding does nature demand of a healthy human being that he walk the chalk line. All she asks is that he be reasonable. So if you feel fine and want a shortcake for dinner take it. But the shortcake should be the meal, not the end of one that has already furnished too much food.

Fruit combines well with both milk and cheese. The impression to the contrary that has been gained from both medical and lay writers is due to false deductions based on premises not founded on facts. Milk and fruit, and nothing else, make very good meals in summer.

Fruit salads: A great variety of these salads can be made. Take two or three of the juicy fruits, slice and mix. Dress with a little sugar, or salt and olive oil, or simply olive oil, or no dressing. Some like a dressing of sour cream or of cottage cheese rather well thinned out. Raisins and other sweet fruits may also be used. Ripe banana may be one of the ingredients.

Such a salad may be eaten with a flesh or nut meal, or it may be used as a meal by itself. Fruit and cottage cheese make a meal that is both delicious and nourishing. A fruit salad strewed with nuts does the same.

Strawberries and sliced tomatoes dressed with cottage cheese make a good meal.

Lettuce, celery and tomatoes may be used in fruit salads.

A few fruit salads to serve as examples are: Apples, grapes and lettuce; peaches, strawberries and celery; bananas, pineapples and nuts; strawberries, tomatoes and lettuce. Combine to suit taste and dress likewise, but avoid large quantities of cream and sugar, not only on your salads, but on all fruits. No acid should be necessary, but if it is desired, use lemon juice or incorporate oranges as a part of the salad.



CHAPTER XVII.

OILS AND FATS.

Oils and fats are the most concentrated foods we have. Weight for weight, they contain more than twice as much fuel or energy value as any other food. Taken in moderation they are easily digested, but if taken in excess they become a burden to the system. About 7 or 8 per cent of the weight of a normal body is fat, and this fat is formed chiefly from the fatty foods taken into the system, supplemented by the sugar and starch.

When the body becomes very fat, it is a disease, called obesity. Fat people are never healthy. The fat usurps the place that should be occupied by normal tissues and organs. It crowds the heart and the lungs, and even replaces the muscle cells in the heart. The result is that the heart and lungs are overcrowded and overworked and the blood gets insufficient oxygen. Not only the lungs pant for breath after a little exercise, but the entire body. Much fat is as destructive of health as it is of beauty. Those who find themselves growing corpulent should decrease their intake of concentrated foods and increase their physical activity.

Our chief sources of fat supply are cream and butter, vegetable oils, nuts and the flesh of animals. Most meats, especially when mature, contain considerable fat. When the fat is mixed in with the meat, it is more difficult to digest than the lean flesh. Fresh fish, most of which contains very little fat, is digested very easily, while the fattest of all flesh, pork, is tedious of digestion.

There is an instinctive craving for fat with foods that contain little or none of it. That is why we use butter with cereals and lean fish, and oil dressings on vegetables. In moderation this is all right. Fats are not very rich in salts, which must be supplied by other foods.

Because of their great fuel value, more fats are naturally consumed in cold than in hot climates. The Esquimeaux thrive when a large part of their rations is fat. Such a diet would soon nauseate people in milder climes.

Fats and oils are used too much in cooking. Fried foods and those cooked in oil are made indigestible. Sometimes we read directions not to use animal fats, but to use olive oil or cotton seed oil for frying. It is poor cooking, no matter whether the grease is of animal or vegetable origin.

So far as food value and digestibility are concerned, there is no difference between animal and vegetable fats. Fresh butter is very good, and so is olive oil. Some vegetable oils contain indigestible substances. Cotton seed oil and peanut oil are much used. Sometimes they are sold in bottles under fancy lables as olive oil. The olive oils from California are fully as good as those imported from Spain, Italy and France and are more likely to be what is claimed for them than the foreign articles. In the past, much of our cotton seed oil has been bought by firms in southern Europe and sent back to us as fine olive oil! Such imposture is probably more difficult under our present laws than it was in the past.

Most oils become rancid easily and then are unfit for consumption. If taken in excess as food they have a splendid opportunity to spoil in the digestive tract, and then they help to poison the system. Taken in moderate quantities they are digested in the intestines and taken into the blood by way of the lymphatics. They may be stored in the body for a while, but finally they are burned, giving up much heat and energy.

Taking oils between meals as medicine or for fattening purposes is folly. People get all they need to eat in their three daily meals. Lunching is to be condemned.



CHAPTER XVIII.

MILK AND OTHER DAIRY PRODUCTS.

==================================================================== Pro- Carbohy- Calories Water tein Fat drates Ash per lb. —————————————————————————————————— Whole milk 87.00 3.3 4.0 5.0 0.7 325 Cream 74.00 2.5 18.5 4.5 0.5 910 Buttermilk 91.00 3.0 0.5 4.8 0.7 165 Butter ..... ... 82.4 ... ... 3475 Cheese, whole milk 33.70 26.0 34.2 2.3 3.8 1965 " skimmed milk 45.70 31.5 16.4 2.2 4.2 1320 ——————————————————————————————————

The dairy products vary greatly. Some cows give richer milk than others. Butter may be almost pure fat, or it may contain much water and salt. The cheeses are rich or poor in protein and fats according to method of making. Cottage cheese may be well drained or quite watery. Therefore, this table gives only approximate contents.

Milk is not a beverage. It is a food. A quart of milk contains as much food and fuel value as eight eggs or twelve ounces of lean beef. That is, a cupful (one-half of a pint) is equal to two eggs or three ounces of lean beef. This shows that milk should not be taken to quench thirst, but to supply nourishment. Milk is one of our most satisfactory and economical albuminous foods, even at the present high prices. In many foods from 5 to 10 per cent of the protein goes to waste. In milk the waste does not ordinarily amount to more than about 1 per cent. This fluid generally leaves the stomach within one or one and one-half hours after being ingested.

In spite of its merits as a food some writers on dietetics advocate that adults stop using it, giving it only to the young.

Milk is an excellent food when properly used. When abused it tends to cause discomfort, disease and death, and so does every other food known to man. Milk is given in fevers and in other diseases, when the digestive and assimilative processes are suspended. This is a serious mistake and has caused untold numbers of deaths. When the digestion has gone on a strike all feeding is destructive. Milk and meat broths, which are generally given, are about the worst foods that could be selected under the circumstances, for they decay very easily, and are excellent food for the numerous bacteria that thrive in the digestive tract during disease. These foods must decay when they are not digested, for the internal temperature of the body during fevers is over one hundred degrees Fahrenheit.

When bacteria are present in excess they give off considerable poison, which makes the patient worse. If circumstances are such that it is necessary to feed during acute disease, which is always injurious to the patient, let the food be the least harmful obtainable, such as fruit juices. Even they do harm.

In our country cow's milk is used almost exclusively, and that is the variety that will be discussed in this chapter. In other lands the milk of the mare, the ass, the sheep, the goat and of other animals is used. Human milk is discussed in detail in the chapter on Infancy.

The objection voiced against cow's milk is that it is an unnatural food for man, only fit for the calf, which is equipped with several stomachs and is therefore able to digest the curds which are larger and tougher than the curds formed from human milk. It is said that the curds of cow's milk are so indigestible that the human stomach can not prepare them for entry into the blood. This is probably true, but it is also true of other protein-bearing foods. The digestion and assimilation of proteins are begun in the stomach and completed in the intestines, and the protein in milk is one of the most completely utilized of all proteins.

To call a food unnatural means nothing, for we can call nearly all foods unnatural and defend our position. A natural food is presumably a nutritious and digestible aliment that is produced in the locality where it is consumed, one that can be utilized without preparation or preservation. So we may say that a resident of New York should not use figs, dates, bananas and other products of tropical and semi-tropical climates, for they are not natural in the latitude of New York. We can take the position that it is unnatural for people to eat grains, which need much grinding, for the birds are the only living beings supplied with mills (gizzards). We can further say that it is unnatural to eat all cooked and baked foods. But such talk is not helpful. The more a person uses his brain the less power he has left for digestion and therefore it is necessary to prepare some of the foods so that they will be easy to digest. Man is such an adaptable creature that we are not sure what he subsisted on before he became civilized and are therefore unable to say what his natural food is. We know that in the tropics fruits play an important part in nourishing savages, while in the frozen north fat flesh is the chief food. Perhaps there is no natural food for man.

Some of those who advocate the disuse of milk have a substitute or imitation to take its place, nut milk made from finely ground nuts and water. Like all other imitations, it is inferior to the original. It is more difficult to digest than real milk and the flavor is quite different.

The objection that milk is indigestible is not borne out by the experience of those who give it under proper conditions. It is true that milk disagrees with a few, but so do such excellent foods as eggs, strawberries and Concord grapes, and many other aliments which are not difficult to digest. This is a matter of individual peculiarity. Some can take boiled milk, but are unable to take it fresh, and vice versa. Outside of the few exceptions, milk digests in a reasonable time and quite completely. It is easier to digest than the legumes (peas, beans, lentils) which are rich in protein. It is also easier to digest than nuts, which contain much protein. The milk sugar causes no trouble and cream is one of the easiest forms of fat to digest, if taken in moderation. The protein in milk will cause no inconvenience if the milk is eaten slowly, in proper combinations and not to excess. The rennet in the stomach curdles the casein. The hydrochloric acid and the pepsin in the gastric juice then begin to break down and dissolve the clots, and the process of digestion is completed in the small intestines.

Those who overeat of milk in combination with other foods will derive benefit from omitting the milk. They will also be benefitted if they continue using milk and omit either the starch or the meat. When foods disagree, in nearly every instance it is due to the fact that too much has been eaten and too many varieties partaken of at a meal. Some may single out the milk or the meat as the offenders. Others may point to the starches, and still others to the vegetables with their large amount of indigestible residue. They are all right and all wrong, for all the foods help to cause the trouble. However, such reasoning does not solve the problem. If the meals cause discomfort and disease, reduce the amount eaten, take fewer varieties at a meal and simplify the cooking. Those who eat simple meals and are moderate are not troubled with indigestion.

Those who eat such mushy foods as oatmeal and cream of wheat usually take milk or cream and sugar with them. This should not be done, for such dressing stimulates the appetite and leads to undermastication. Neither children nor adults chew these soft starchy foods enough. The result is that the breakfast ferments in the alimentary tract. After a few months or years of such breakfasts, some kind of disease is sure to develop. Mushy starches dressed with rich milk and sugar are responsible for a large per cent. of the so-called diseases of children, which are primarily digestive disturbances. Colds, catarrhs and adenoids are, of course, due to improper eating extending over a long period of time. Nothing should be eaten with mushy starches except a little butter and salt. After enough starch has been taken, a glass of milk may be eaten. If parents would only realize that they are jeopardizing the health and lives of their dear ones when they feed them habitually on these soft messes, which ferment easily, there would be a remarkable decrease in the diseases of childhood and in the disgraceful infant and childhood mortality, for several hundred thousand children perish annually in this country.

Milk is often referred to as a perfect food, and it is the perfect food for infants. The young thrive best on the healthy milk given by a female of their own species. Every baby should be fed at the breast. The milk contains the elements needed by the body.

The table at the head of this chapter shows that milk contains all essential aliments. The ash is composed of the various salts necessary for health, containing potassium, chlorine, calcium, magnesium, iron, silicon and other elements. For the nourishment of the body we need water, protein, fat, carbohydrates and salts, so it will be seen that milk is really a complete food. However, as the body grows the nutritive requirements change and milk is therefore not a balanced food for adults.

It may be interesting to note that there is no starch in milk and that infants fed at the breast exclusively obtain no starchy food. Many babies get no starch for nine, ten or even twelve months, and this is well, for they do not need it. They grow and flourish best without it.

Milk is an emulsion. It is made up of numerous tiny globules floating in serum. The size of the globules varies, but the average is said to be about 1/10,000 of an inch in diameter. These globules are fatty bodies. There are other small bodies, containing protein and fat, which have independent molecular movement. The milk is a living fluid. When it is tampered with it immediately deteriorates. Without doubt, nature intended that the milk should go directly from the mammary gland into the mouth of the consumer, but this is not practicable when we take it away from the calf. However, if we are to use sweet milk it is best to consume it as nearly like it is in its natural state as possible.

It is quite common to drink milk rapidly. This should not be done. Take a sip or a spoonful at a time and move it about in the mouth until it is mixed with saliva. It is not necessary to give it as much mouth preparation as is given to starchy food. If it is drunk rapidly like water large curds from in the stomach. If it is insalivated it coagulates in smaller curds and is more easily digested, for the digestive juices can tear down small soft curds more easily than the large tough ones.

Milk should not form a part of any meal when other food rich in protein is eaten. Our protein needs are small, and it is easy to get too much. Whole wheat bread and milk contain all the nourishment needed. On such a diet we can thrive indefinitely. This is information, not a recommendation. The bread should be eaten either before or after partaking of the milk. Do not break the bread into the milk. If this is done, mastication will be slighted. Bread needs much mastication and insalivation. When liquid is taken with the bread, the saliva does not flow so freely as when it is eaten dry.

Fruit and milk make a good combination, but no starchy foods are to be taken in this meal. Take a glass of milk, either sweet or sour, and what fruit is desired, insalivating both the fruit and the milk thoroughly. If you have read that the combination of fruit and milk has proved fatal, rest assured that those who made such reports only looked at the surface, for other foods and other influences were having their effects on the system. Many people die of food-poisoning and apoplexy. These bad results are due to wrong eating covering a long period and it is folly to blame the last meal. It would be queer if fruit and milk were not occasionally a part of the last meal.

In winter, figs, dates or raisins with milk make an excellent lunch or breakfast. These fruits take the place of bread, for though they are not starchy, they contain an abundance of fruit sugar, which is more easily digested than the starch. Starch must be converted into sugar before the system can use it.

On hot days milk and acid fruit make a satisfying meal. Many believe that milk and acid fruit should not be taken in the same meal, because the acid curdles the milk. As we have already seen, the milk must be curdled before it can be digested. If this step in digestion is performed by the acid in the fruit no more harm is done than when it is performed by the lactic acid bacteria. Fruit juices and milk do not combine to form deadly poisons. If fruit and milk are eaten in moderation and no other food is taken at that meal the results are good. However, if fruit, milk, bread, meat, cake and pickles make up the meal, the results may be bad. Such eating is very common. But do not blame the fruit and the milk when the whole meal is wrong.

Likewise, if a hearty meal has been eaten and before this has had time to digest a lunch is made of fruit and milk, trouble may ensue. All the foods may be good, but a time must come when the body will object to being overfed. In summertime much less food is needed than during the cold months. Nevertheless, barring the Christmas holidays and Thanksgiving, people overeat more in summer than at any other time of the year. Picnics often degenerate into stuffing matches. We should expect many cases of serious illness to follow them, and such is the case.

Sometimes the milk is so carelessly handled that it becomes poisonous and at other times the fruit is tainted, but generally bad combinations and overeating are the factors that cause trouble when the fruit and milk combination is blamed.

Buttermilk and clabbered milk are more easily digested by many than is the fresh milk. In Europe sour milk is a more common food than in this country. Here many do not know how excellent it is. Two glasses of milk, or less, make a good warm-weather lunch.

Those who have a tendency to be bilious should use cream very sparingly. Bilious people always overeat, otherwise their livers would not be in rebellion. The fat, in the form of cream, arouses decided protest on the part of overburdened livers.

A theory has found its way into dietetic literature, sometimes disguised as a truth, to the effect that boiled or hot milk is absorbed directly into the blood stream without being digested. This is contrary to everything we know about digestion and assimilation, and although it is a fine enough theory it does not work out in practice. I have seen bad results when nothing but a small amount of the hot milk was fed to patients with weak digestive power. Perhaps others have had better results. When the system demands a rest from food, nothing but water should be given. Boiled or natural milk is then as bad as any other food, and worse than most, for in the absence of digestive power it soon becomes a foul mass, swarming with billions of bacteria. The system is compelled to absorb some of the poisons given off by the micro-organisms and the results are disastrous.

Every food we take must be modified by our bodies before entering the circulation, and milk is no exception.

When milk is allowed to stand for a while the sugar ferments, through the action of the lactic acid bacteria. The sugar is turned into lactic acid, which combines with the casein and when this process has continued for a certain length of time the result is clabbered milk or sour milk. The length of time varies with the temperature and the care given the milk. If milk remains sweet for a long time during warm weather, discharge the milkman and patronize one whose product sours more quickly, for milk that remains sweet has been subjected to treatment. All kinds of preservative treatment cause deterioration. If extraordinary care is taken with the milk and it is kept at a temperature of about forty-two degrees Fahrenheit, it may remain sweet five or six weeks, provided it is not exposed to the air, but such care is at present not practicable in commercial dairies. The milk contains unorganized ferments which spoil it in time without exposure to bacterial influences. These ferments cause digestion or decay of the milk.

Fresh butter is a palatable form of fat, which digests easily. Like all other milk products, it must be kept clean and cold, or it will soon spoil. Butter absorbs other flavors quickly and should therefore not be placed near odorous substances. It is best unsalted and in Europe it is very commonly served thus. When people learn to demand unsalted butter they will get good butter, for no one can palm off oleomargarine or other imitations under the guise of fresh unsalted butter. Unsalted butter must be fresh or it will be refused by the nose and the palate. Salt and other preservatives often conceal age and corruption of foods.

Butter combines well with starches and vegetables, in fact, it can be used in moderation with any other food, when the body needs fat. Butter should not be used to cook starches or proteins in. Greasy cooking should be banished from our kitchens.

Milk is a complex food, highly organized, and therefore is easily injured or spoiled. The general rule is that the more complex a food is, the more easily it spoils. It is rather difficult at present to get wholesome milk enough to supply the people of our large cities. When it is boiled, the milk keeps longer, but boiled milk is spoiled milk. The fine flavor is lost, the casein, which is the principal protein of milk, is toughened, the milk, which is normally a living liquid, is killed, the chemical balance is lost, the organic salts being rendered partly inorganic. Milk that is unfit to eat without being boiled is not fit to eat afterwards, for the poisonous end products of bacterial life remain.

The milk is soured by the bacteria it contains. The lactic acid bacteria are harmless. When there is a lack of care and cleanliness, other bacteria get into the milk, and these are also harmless to people in good health, and most of them are not injurious to sick people. The bacteria (germs) do not cause disease, but when disease has been established, they offer their kindly offices as scavengers. Bacteria thrive in sick people, especially when they are fed when digestive power is lacking. Boiling retards the souring of milk, but when fat and protein are boiled together the protein becomes hard to digest. Milk is rich in both fat and protein. Excessive heat turns the milk brown, the milk sugar being carameled.

Babies do not thrive on boiled milk. They may look fat, but instead of having the desirable firmness of normal children, they are puffy. Children fed on denatured milk fall victims to diseases very easily, especially to diseases which are due to lack of organic salts, such as rickets and malnutrition.

Pasteurization of milk is very popular. This is objectionable for the same reasons that boiling is condemned, though not to the same extent. Pasteurization is heating the milk to about 140 to 150 degrees Fahrenheit. This kills many of the bacteria, but many escape and when the milk is cooled off they begin to multiply and flourish again. It is estimated that pasteurized milk contains one-fourth as many bacteria as natural milk. So nothing is gained, and the milk is partly devitalized. The advocates of pasteurization give statistics showing that milk so treated has been instrumental in decreasing infant mortality. But please bear in mind that previously a great deal of milk unfit for consumption was fed to the babies. Those who pasteurize milk generally are careful enough to see that they get a good product in the first place.

If we can't get good milk we can do without it, for it is not a necessary food, but we can get good milk if we make the effort. If the milk is filthy, boiling or pasteurizing does not remove the dirt. Gauthier says of pasteurization: "Sometimes it is heated up to 70 degrees (Centigrade) with pressure of carbonic acid. But even in this case pasteurization does not destroy all germs, particularly those of tuberculosis, peptonizing bacteria of cowdung, and the dust of houses and streets, etc."

Even boiling does not kill the spores of bacteria unless it is continued until the milk is rendered entirely unfit for food. To kill these spores it is necessary to boil the milk several times. The spores are small round or oval bodies which form within the bacterial envelope when these micro-organisms are subjected to unfavorable conditions. The spores resist heat and cold that would kill almost any other form of life. When conditions are favorable they develop into bacteria again.

After heating, the cream does not rise so quickly nor does it separate so completely as it does in natural milk. This is due to the toughening of the casein in the milk.

Heating partly disorganizes the delicately balanced salts contained in the milk. The result is that they can not be utilized so easily and completely by the body, for the human organism demands its food in an organic state, that is, in the condition built up by vegetation or by animals. We may consume iron filings and remain anemic, in fact, the effect the iron medication has is to ruin the teeth, digestive organs and other parts of the body as a consequence. But if we partake of such foods as apples, cabbage, lettuce and spinach, the necessary salt is taken into the blood.

Heating milk also makes it constipating. True, normal people can take boiled milk without becoming constipated, but how many normal people are there? We are sorely enough afflicted in this way now. Let us have a supply of natural milk or go without it. It is not my desire to convey the impression that it does any harm to scald or boil milk occasionally, but if done daily it does harm, especially to the young. Scalded milk has its proper place in dietetics. Occasionally we find a person who has persistent chronic diarrhea. If he is in condition to eat anything, this annoying affliction is usually overcome in a reasonable time if the patient will take boiled or scalded milk in moderation three times a day, and nothing else except water.

How are we to obtain good milk? We can do it by using common sense, care and cleanliness.

It is well to remember that there are bacteria in all ordinary milk, and that if the milk is from healthy cows and is kept clean and cold these bacteria are harmless. Most of them are the lactic acid bacteria, which change the milk sugar into acid. When the milk has attained a certain degree of acidity, the lactic acid bacteria are unable to thrive and the souring process is slowed up and finally stopped. Most of the other bacteria in milk perish when lactic acid is formed. This is why stale sweet milk is often harmful, when the same kind of milk allowed to sour can be taken with impunity.

If the milk is kept in a cold place the bacteria multiply slowly. If it is kept in a warm place they increase in numbers at a rate that is marvelous, and consequently the milk sours much sooner. Even if the milk is kept cold, bacterial growth will soon take place, but it will perhaps not be lactic acid bacteria. It may be a form that causes the milk to become ropy and slimy or one that gives it a bad odor.

Bacteria are like other forms of vegetation, such as grass, weeds, flowers and trees, in that some flourish best under one condition and others under dissimilar conditions, and they struggle one against the other for subsistence and existence. Like flowers there are thousands of different forms of bacteria and they vary according to their food and environment.

Peculiar odors in milk generally come from certain kinds of food given to the cows, such as turnips; from bacterial action; or from flavors absorbed from other foods or from odors in the air. Milk should not be exposed to odorous substances, for it becomes tainted very quickly. Sometimes yeast finds its way into milk and causes decomposition of the sugar with the formation of carbon dioxide and alcohol.

A count of the bacteria in milk often serves a good purpose, for it shows whether it is good and has had proper care. The consumers have a right to demand milk low in bacteria, for if no preservatives have been used, that means clean milk. If we could live in our pristine state of beatific bliss, if such it was, we would not have to use milk after childhood is past, but our present condition demands the use of easily digested foods and to many milk is almost a necessity.

The milk in the udder of a healthy cow is almost surely free from bacteria, but the moment it is exposed to the air these little beings start to drop into the fluid.

The bacterial standards given by various city health departments vary. Those who are mathematically inclined may find the following figures interesting: In some great cities they allow 500,000 bacteria to the cubic centimeter of milk. A cubic centimeter contains about twenty-five drops. In other words, they allow 20,000 bacteria per drop. This may seem very lively milk, but these bacteria are so small that about 25,000 of them laid end to end measure only about an inch, and it would take 17,000,000,000,000 of them to weigh an ounce, according to estimates. These are the tiny vegetables we hear and read so much about, that we are warned against and fear so much. Truly the pygmies are having their innings and making cowards of men. The bacteria multiply by the simple process of growing longer and splitting into two, fission, as it is called, and the process is so rapid that within an hour or two after being formed a bacterium may be raising a family of its own.

Some of the milk brought to the cities contains as many as 15,000,000 bacteria per cubic centimeter, that is, about 600,000 per drop. This milk is either very filthy or it has been poorly cared for and should not be given to babies and young children. The filthiest milk may contain several billion bacteria to the cubic centimeter.

By using care milk containing but 100, or even fewer, bacteria per drop can be produced. From the standpoint of cleanliness this is excellent milk. Of course, the dairyman who takes pride enough in his work to produce such milk will sell nothing but what is first-class, and if he has business acumen he can always get more than the market price for his product.

The talk about germs has been overdone, but no one can deny that the study of bacteriology has made people more careful about foods. The filthy dairies that were the rule a few years ago are slowly being replaced by dairies that are comfortable, well lighted and clean. Do not allow the germs to scare you, for if ordinary precautions are taken no more of them will be present than are necessary, and they are necessary. They thrive best in filth, and they are dangerous only to those who live so that they have no resistance.

Wholesome milk can be produced only by healthy animals. Bovine health can be secured by the same means as human health. The cows must be properly fed and housed. They must have both ventilation and light. They must not be unduly worried. If a nursing of an angry mother's milk is at times poisonous enough to kill a baby, you may be sure that the milk from an abused, irritated and angry cow is also injurious. If the animals are kept comfortable and happy they will do the best producing, both in quality and quantity. It may sound far-fetched to some to advocate keeping animals happy in order to get them to produce much and give quality products, but it is good science and good sense. Happy cows give more and better milk than the mistreated ones. The singing hens are the best layers.

Cows should have fresh green food all the year, and this can be obtained in winter time by using silage. It is a mistake to give cows too much of concentrated foods, such as oil meals and grains. Cattle can not long remain well on exclusive rations of too heating and stimulating foods. When fed improperly they soon fall prey to various diseases, such as rheumatism and tuberculosis. It is the same with other domestic animals. The horse when overfed on grain develops stiff joints. The hogs that are compelled to live exclusively on concentrated, heating rations are liable to die of cholera. Young turkeys that have nothing but corn and wheat to eat die in great numbers from the disease known as blackhead. It is the same law running all through nature, applying to the high and to the low, that improper nourishment brings disease and death.

When cattle roam wild, the green grasses (sundried in winter) are their principal source of food. Man should be careful not to deviate too much, for forced feeding is as harmful to animals as it is to man.

The following excellent recommendations for the care of milk are given by Dr. Charles E. North of the New York City Milk Commission:

"No coolers, aerators, straining cloths or strainers should be used.

"The hot milk should be taken to the creamery as soon as possible.

"The night's milk should be placed in spring or iced water higher than the milk on the inside of the can. It should not be stirred, and the top of the can should be open a little way to permit ventilation.

"The milking pails and cans will be sterilized and dried at the creamery, and should be carefully protected until they are used.

"Brush the udder and wipe with a clean cloth; wash with clean water and dry with a clean towel.

"Whitewash the cow stable at least twice yearly.

"Feed no dusty feed until after milking.

"Remove all manure from cow stable twice daily.

"Keep barnyard clean and have manure pile at least 100 feet from the stable.

"Have all stable floors of cement, properly drained.

"Have abundant windows in cowstables to permit sunlight to reach the floor.

"Arrange a proper system of ventilation.

"Do not use milk from any cows suspected of gargot or of any udder inflammation. Such milk contains enormous numbers of bacteria.

"Brush and groom cows from head to foot as horses are groomed.

"Use no dusty bedding; wood shavings or sawdust give least dust.

"Use an abundance of ice in water tank for cooling milk."

Perhaps some will take issue with the doctor on the first paragraph of his recommendation. If straining cloths are used they should be well rinsed in tepid water, washed and then boiled. However, if his recommendations are carried out in letter and spirit no straining is necessary.

Herr Klingelhofer near Dusseldorf, Germany., runs a model dairy. The cows, stables, milkers, containers, in fact, all things connected with the dairy are scrupulously clean. The milkers do not even touch the milk stools, carrying them strapped to their backs. The milk is strained through sterilized cotton and cooled.

The cows are six and seven years old and are milked for ten or twelve months and they are not bred during this time. The first part of the milk drawn from each teat is not used, for that part is not clean, containing dirt and bacteria.

This milk is practically free from bacteria, for without adding preservatives it will remain sweet, for as long as thirteen days. If ordinary milk fails to sour in two or three days it shows that it has been treated.

According to the Country Gentleman, it will cost from one cent and a quarter to one cent and three-quarters extra per quart to produce clean milk. Healthy adults can take milk teeming with bacteria without harm, but for babies it is best to have very few or none in the milk. At Dusseldorf the babies used to die as they do here when fed unclean milk. Herr Klingelhofer says that when fed on his product "sterben keine." (None die.)

This is submitted to those who advocate pasteurizing the milk. Denatured milk makes sickly babies. Clean natural milk makes healthy babies. The extra cost of less than two cents a quart is not prohibitive. Most fathers, no matter how poor, waste more than that daily on tobacco and alcoholics. The extra cost would be more than saved in lessened doctor bills, to say nothing of funeral expenses. The recompense that comes from the satisfaction of having thriving, sturdy, healthy children can not be figured in dollars and cents.

Dr. Robert Mond, of London, after investigating for years, has come to the conclusion that sterilized milk predisposes to tuberculosis, instead of preventing it. He believes that milk so treated is so inferior that he would not personally use it. That sterilized milk predisposes to tuberculosis, as well as to other diseases which can attack the body only when it is run down, is natural. Any food that has been rendered inferior can not build the robust health that comes to those who live on natural food. Adults who use sterilized milk should counteract its bad effects by partaking liberally of fresh fruits and vegetables.

If the milk is clean, put into clean containers by careful milkers and is then kept cold until delivered, it will reach the consumers in good condition. Do not let the fact that when you consume a glass of milk you are also engulfing some millions of bacteria bother you, for bacteria are necessary to our existence. If all the bacteria on earth should perish, it would also mean the end of the human race.

Today the progressive farmer is coming to the fore. He is a man who is justly proud of his work, so it will probably not be long before all city people who desire clean milk can get it.

The milk cure consists in feeding sick people on nothing but milk for varying periods. Generally the patient is told to either take great quantities three or four times a day, or to take smaller quantities perhaps every half hour. The milk cure has no special virtue, except that it is a monotonous diet. The body soon rebels if forced to subsist on an excessive amount of but one kind of food. The individual loses his desire for food and even becomes nauseated. If the advocates of the milk cure would prescribe milk in moderation, instead of in excess, they would have better success. (It is fully as harmful to partake of too much milk as it is to eat excessively of other foods.)

The benefit derived from the milk cure comes from the simplicity, not from the milk. A grape cure, an orange cure or a bread and milk cure would be as beneficial. The milk cure is ancient. It was employed twenty-five centuries ago.

Clabbered milk: Clabbered milk or sour milk needs no special preparation. Put the milk into an earthen or china dish. Do not use metal dishes, for the lactic acid acts upon various metals. Cover the dish so as to keep particles of matter in the air away, but the covering is not to be airtight. Put the dish in a warm place, but not in the sun. Milk that sours in the sun or in an air-tight bottle is generally of poor flavor. Clabbered milk is a good food. It does not form big, tough curds in the stomach, it is easy to digest, and the lactic acid helps to keep the alimentary tract sweet. The various forms of milk may be used in similar combinations.

Buttermilk: The real buttermilk is what remains of the cream after the fat has been removed by churning. It is slightly acid and has a characteristic taste, to most people very agreeable. The flavor is different from that of artificially made buttermilk. In composition it is almost like whole milk, except that it contains very little fat.

Many people make buttermilk by beating the clabbered milk thoroughly, until it becomes light. The buttermilk made from sweet milk and the various brands of bacterial ferments obtainable at the drug stores is all right. These ferments have as their basis the lactic acid bacteria, and if the manufacturers wish to call their germs by other names, such as Bacillus Bulgaricus, no harm is done. It is unnecessary to add any of these ferments, for the milk clabbers about as quickly without them.

Buttermilk is an excellent food. The casein can be seen in fine flakes in the real buttermilk. Adults usually digest buttermilk and clabbered milk more easily than the sweet milk. The lactic acid seems to be quite beneficial. Metchnikoff thought for a while that he had discovered how to ward off decay and old age by means of the lactic acid bacteria in milk.

Milk can be clabbered quickly by adding lemon juice to sweet milk.

Junket: Add rennet to milk and let it stand until it thickens. The milk is not to be disturbed while coagulation takes place, for agitation will cause a separation of the whey. The rennet can be bought at the drug stores.

Whey contains milk sugar, some salts, and a little albumin. It is easily digested, but not very nourishing. It is what is left of the milk after the fat and almost all of the protein are removed.

Cottage cheese: This is sometimes called Dutch cheese or white cheese. It is a delicious and nutritious dairy product that is easy to digest. Put the clabbered milk in a muslin bag, hang the bag up and allow the milk to lose its whey through drainage. In summer this bag must be kept in a cool place. After draining, beat the curds. Then add enough clabbered milk to make the curds soft when well beaten. A small amount of cream may also be added. Cottage cheese made in this way is superior in flavor and digestibility to that which has been scalded. No seasoning is needed. A little salt is allowable, but sugar and pepper should not be used. Fruit and cottage cheese make a satisfying as well as nutritious meal.

Delicious cottage cheese is also made by using the whole clabbered milk. Hang it up to drain in a bag until it has lost a part of its whey. Then beat it until the curds are rather small, but not fine. No milk or cream is to be added to this, for it contains all the fat that is in the whole milk. Do not drain this cheese so long that it becomes dry.

Other cheeses: The various cheeses on the market are made principally from ripened curds, with which more or less fat has been mixed. The ripening is a form of decay, and it is no exaggeration to say that some of the very ripe cheeses on the market are rotten. The flavors are due to ferments, molds and bacteria, which split up the proteins and the fats.

The mild cheeses are generally good and may be eaten with fruits or vegetables or with bread. Two or three ounces are sufficient for the protein part of the meal, taking the place of flesh. Use less if less is desired.

When cheese becomes very odorous and ripe, no one with normal nose and palate will eat it. People who partake of excessive amounts of meats or alcoholic beverages are often fond of these foul cheeses. One perversion leads to another.

Cheese of good quality, eaten in moderation, is a nutritious food, easily digested. Gauthier says of cheese: "Indeed, this casein, which has the composition of muscular tissue, scarcely produces during digestion either residue or toxins."

Because good cheese is concentrated and of agreeable flavor, it is necessary to guard against overeating. An excess of rich cheese soon causes trouble with the liver or constipation or both.

Cheese should not be eaten in the same meal with fish, meat, eggs, nuts or legumes, for such combining makes the protein intake too great. There is nothing incompatible about such combinations, but it is safest not to make them. The course dinners, ending up with a savory cheese, crackers and coffee, are abominations. They are health-destroyers. They lead to overeating. As nearly everybody overeats, and because overeating is the greatest single factor in producing disease and premature death, it is advisable not to eat cheese and other foods rich in protein in the same meal. The greater the variety of food, the more surely the diner will overeat.

The term, "full cream cheese" is misleading, for cheeses are not made of whole cream. The cream does not contain enough protein (casein) for the manufacture of cheese. Some cheeses are made of skimmed milk. Others are made of milk which contains part, or even all, of the cream. Some have cream added. The cheeses containing but a moderate amount of fat are the best.

The popular Roquefort cheese is made of a mixture of goat's milk and sheep's milk. The savor is due to bacterial action and fat saponification, which result in ammonia, glycerine, alcohol, fatty acids and other chemicals in very small quantities.

The peculiar colorings which run in streaks through some cheeses that are well ripened are due to molds, bacteria and yeasts. Gentlemen who would discharge the cook if a moldy piece of bread appeared on the table, eat decaying, moldy cheese with relish.

The best cheese of all is cottage cheese. People of normal taste will soon weary of the frequent consumption of strong cheese, but they can take cottage cheese every other day with relish. Occasionally put a few caraway seeds in it if this flavor is agreeable.

Cottage cheese may be eaten plain or with bread, or with fruit or vegetables. It may be used as dressing both on fruit and vegetable salads.

Cheese should play no part in the alimentation of the sick, with the exception of cottage cheese, which may be given to almost anyone who is in condition to eat anything. The other cheeses are too concentrated for sick people. In acute disease nothing is to be fed.

Skimmed milk is about the same in composition as buttermilk. It is inferior in flavor, but a good food. It is used a great deal in cooking. Milk should not be used very much in cooking. When cooked it does not digest very readily and it has a tendency to make other foods indigestible.

Sour cream or clabbered cream is best when it is taken from clabbered milk. It may be used as dressing on fruits and salads. Sweet cream will clabber, but it is not as delicious as when it clabbers on the milk.

Clotted cream is made by putting the milk aside in pans in a cool place until the cream rises. Then, without disturbing the cream, scald the milk. Put the pan aside until the contents are cold and remove the cream, which has a rich, agreeable flavor. This may be used as a dressing.

Whipped cream and ice cream are so familiar that they hardly need comment. Cream is such a rich food that it must be eaten in moderation. Otherwise it will cause discomfort and disease. Ice cream is made of milk and cream, in varying proportions, flavored to taste and frozen. It is not necessary to add eggs and cornstarch. If eaten slowly it is a good food, but taken in too large quantities and too rapidly it may cause digestive troubles. It is not best to chill the stomach. Those with weak digestion should be very careful not to do so.

Buttermilk is sometimes flavored and frozen. This ice is easy to digest. Some doctors recommend this dish to their convalescents. It is an agreeable change, and can be eaten by many who are unable to take care of the rich ice cream.



CHAPTER XIX.

MENUS.

For a balanced dietary we need some building food, protein; some force food, starch, sugar and fat; some of the mineral salts in organic form, best obtained from raw fruits and vegetables; and a medium in which the foods can be dissolved, water.

We need a replenishment of these food stuffs at intervals, but it is not necessary to take all of them at the same meal, or even during the same day. Those who believe that all alimentary principles must enter into every meal must necessarily injure themselves through too complex eating. In talking of these alimentary principles, reference is made to them only when they are present in appreciable quantities.

To have the subject better in hand, let us again classify the most important foods:

Flesh foods, which are rich in protein.

Nuts, which contain considerable protein and fat.

Milk and cheese, which contain much protein.

Eggs, taken principally for their protein.

Cereals, the most important contents being starches.

Tubers, containing much starch.

Legumes, rich in protein and starch.

Fresh fruits, well flavored and high in salt contents.

Sweet fruits, containing much fruit sugar.

Succulent vegetables, chiefly valuable because of salts and juices.

Fats and oils, no matter what their source, are concentrated foods which furnish heat and energy when burned in the body.

When people are free and active in the fresh air they can eat in a way that would soon ruin the digestive powers of those who lead more artificial lives. It is a well known fact that we can go hunting, fishing, tramping or picnicking and eat mixtures and quantities of foods that would ordinarily give us discomfort. The freedom and activity, the change and the better state of mind give greater digestive power.

Those who wish to live their best must pay some attention to the combination of food. It is true that very moderate people, those who take no more food than the body demands, can combine about as they please. These moderate people do not care to mix their foods much. They are satisfied with very plain fare. Much as we dislike to acknowledge the fact, nearly all of us take too much food, even those who most strongly preach moderation. By combining properly much of the harmful effect of overeating can be overcome.

FRUITARIANS.

I class as fruitarians those who eat only cereals, fruits and nuts. This may not be a correct definition, but after reading much literature on dietetics it is the best I can do. Their combinations should present no difficulties.

They should take cereals once or twice a day; nuts once or twice a day; fruit once a day in winter and once or twice a day in summer. The winter fruit should be sweet part of the time. In summer it can be the juicy fruit and berries at all times.

The fruitarians should be careful to avoid the habitual combination of acid fruits with their cereals.

One meal a day can be made of one or two varieties of fruit and nothing else. Nuts may be added to the fruit at times.

Another meal may be made of some cereal product with nut butter or some kind of vegetable oil.

A third meal may be some form of sweet fruit, with which may be eaten either bread or nuts, or better still, combine one sweet fruit with an acid one.

Most people would consider such a diet very limited, but it is easy to thrive on it, and it is not a tiresome one. There are so many varieties of fruits, nuts and cereals that it is easy to get variety. These foods do not become monotonous when taken in proper amounts. On such a diet it does not make much difference which meal is breakfast, lunch or dinner. The rule should be to take the heartiest meal after the heavy work is done, for hearty meals do not digest well if either mind or body is hard at work.

It is not difficult to get all the food necessary in two meals, but inasmuch as the three meal a day plan is prevalent the menus here given include that number of meals.

Breakfast: Apples, baked or raw.

Lunch: Brown rice and raisins.

Dinner: Whole wheat zwieback with nut butter.

Breakfast: Oranges or grapefruit.

Lunch: Pecans and figs.

Dinner: Bread made of rye or whole wheat flour, with nut butter or olive oil.

Breakfast: Any kind of berries.

Lunch: Dates.

Dinner: Whole wheat bread, with or without oil, Brazil nuts.

These combinations are indeed simple, but these foods are very nourishing and most of them concentrated, so it is best not to mix too much. They are natural foods, which digest easily when taken in moderation, but if eaten to excess they soon produce trouble.

It is no hardship to live on simple combinations. We have so much food that we have fallen into the bad habit of partaking of too great variety at a meal. The fact is that those who combine simply enjoy their foods more than those who coax their appetite with too great variety. There is no physical hardship connected with simple eating, and as soon as the mind is made up to it, neither is there any mental hardship.

VEGETARIANS.

It is difficult to give an acceptable definition for vegetarianism. For a working basis we shall take it for granted that those are vegetarians who reject flesh foods. Those who wish can also reject dairy products and eggs. It is largely a matter of satisfying the mind.

The chief trouble with the vegetarians is that they believe that the fact that they abstain from flesh will bring them health. So they combine all kinds of foods and take several kinds of starches and fruits at the same meal. The consequence is that they soon get an acid condition of the digestive organs and a great deal of fermentation. Among vegetarians, prolapsus of the stomach and bowels is quite common, and this is due to gas pressure displacing the organs.

Their foods are all right, but their combinations, as a rule, are bad. The various vegetarian roasts, composed of nuts, cereals, legumes and succulent vegetables are hard to digest. It would be much better for them not to make such dishes.

A few suggestions for vegetarian combining follow:

Breakfast: Berries and a glass of milk.

Lunch: Baked potatoes and lettuce with oil.

Dinner: Nuts, cooked succulent vegetables, one or two varieties, sliced tomatoes.

Breakfast: Cottage cheese and oranges.

Lunch: Nuts and raisins.

Dinner: Whole wheat bread, stewed onions, butter, salad of lettuce and celery.

Breakfast: Cantaloupe.

Lunch: Buttermilk, bread and butter.

Dinner: Nuts, stewed succulent vegetables, lettuce and sliced tomatoes, with or without oil.

Breakfast: Boiled brown rice with raisins and milk.

Lunch: Grapes.

Dinner: Cooked lentils or baked beans, lettuce and celery.

OMNIVOROUS PEOPLE.

In this country, most people are omnivorous. The food is plentiful and people believe in generous living. They put upon their tables at each meal enough variety for a whole day and the custom is to eat some of each. Some breakfasts are heavy enough for dinners. Three heavy meals a day are common. Some can eat this way for years and be in condition to work most of the time, but they are never 100 per cent. efficient. They are never as able as they could be. Besides, they have their times of illness and grow old while they should be young. They generally die while they should be in their prime, leaving their friends and families to mourn them when they ought to be at their best. They are worn out by their food supply, plus other conventional bad habits.

One of the best plans that has been proposed for omnivorous people is that which has been worked out by Dr. J. H. Tilden. Its skeleton is, fruit once a day, starchy food once a day, flesh or other protein with succulent vegetables once a day. I shall make up menus for a few days based on this plan:

Breakfast: Baked apples, a glass of milk.

Lunch: Boiled rice with butter.

Dinner: Roast mutton, spinach and carrots, salad of raw vegetables.

Breakfast: Cantaloupe.

Lunch: Biscuits or toast with butter, buttermilk.

Dinner: Pecans, two stewed succulent vegetables, salad of lettuce, tomatoes and cucumbers, dressing.

Breakfast: Peaches, cottage cheese.

Lunch: Baked potatoes, butter, lettuce.

Dinner: Fresh fish baked, liberal helping of one, two or three of the raw salad vegetables.

Breakfast: Shredded wheat or puffed wheat sprinkled with melted butter, glass of milk.

Lunch: Watermelon.

Dinner: Roast beef, boiled cabbage, stewed onions, butter dressing, sliced tomatoes with salt and oil.

The doctor allows considerable dessert. That generally goes with the dinner.

It is nonsense to write, "So and so shalt thou eat and not otherwise." The menus here given simply serve as suggestions. Where one succulent vegetable is mentioned another may be substituted. One cereal may be substituted for another. One juicy fruit for another. One sweet fruit for another. One legume for another. One food rich in protein for another.

In combining food the principal things to remember are:

Use only a few foods at a meal; use only one hearty, concentrated food in a meal, as a rule, with the exception that various fats and oils in moderation are allowable as dressings for fruits, vegetables and starches; that much fat or oil retards the digestion of the rest of the food; that the habitual combining of acid food with foods heavy in starch is a trouble-maker; that concentrated starchy foods should be taken not to exceed twice a day; that the heating, stimulating foods rich in protein, which include nearly all meats, should be taken only once a day in winter, and less in summer; that either raw fruit or raw vegetables should be a part of the daily food intake, because the salts they contain are essential to health; that fats should be used sparingly in summer, but more freely in winter; that juicy fruits are to be used liberally in summer and sparingly in winter, when the sweet fruits are to take their place a part of the time.

The dried sweet fruits are quite different from the fresh juicy ones. The former serve more the purpose of the starches than that of fruits. They are rich in sugar, which produces heat and energy. The same is true of the banana, which is about one-fifth sugar. It is not as sweet as would be expected from this fact. Some sugars are sweeter than others. This you can easily verify by tasting some milk sugar and then taking the same amount of commercial sugar made of cane or beets.

The food need in summer is surprisingly small, so small that the average person will scarcely believe it. Some writers on dietetics advise eating as much in summer as in winter. How they can do so it is difficult to understand, for reason tells us that in summertime practically no food is needed for heating purposes, and that is how most of the food is used. A little experience and experiment show that reason is right. Nature herself confirms this fact, for at the tropics she has made it easy for man to subsist on fruits, while in the polar regions she furnishes him the most heating of all foods, fats.

Because fats are so concentrated it is very easy to take too much of them. An ounce of butter contains as much nourishment as about twenty-five ounces of watermelon. Those who simplify their cooking and their combining and partake of food in moderation are repaid many times over in improved health. It is necessary to supply good building material in proper form if we would have health.



CHAPTER XX.

DRINK.

There is but one real beverage and that is water. The other so-called beverages are foods, stimulants or sedatives. Milk is a rich food, one glass having as much food value as two eggs. Coffee, tea, chocolate and cocoa are stimulants, with sedative after-effects. Their food value depends largely on the amount of milk, cream and sugar put into them. Chocolate and cocoa are both drugs and foods. Alcohol is a stimulant at first, afterwards a sedative, and at all times an anesthetic.

When we think of drinking for the sake of supplying the bodily need of fluid, we should think of water and nothing else. If other liquids are taken, they should be taken as foods or drugs.

Water is the best solvent known. The alchemists of old spent much time and energy trying to find the universal solvent, believing that thereafter it would be easy to discover a method of making base metals noble. But they never found anything better than water. Water is the compound that in its various forms does most to change the earth upon which we live, and it is more necessary for the continuation of life than anything else except air.

Pure water does not exist in nature, that is, we have never found a compound of the composition H2O. Water always contains other matter. The various salts are dissolved in it and it absorbs gases. The nearest we come to pure water is distilled. Pure water is an unsatisfied compound, and as soon as it is exposed it begins to absorb gases and take up salts and organic matter.

Pure water differs from clean water. Clean or potable water is a compound which contains a moderate amount of salts, but very little of organic matter. Bacteria should be practically absent. Water that contains much of nitrogenous substances is unfit to use.

If the water is very hard, heavily loaded with salts, it should not be used extensively as a drink, for if too much of earthy and mineral matter is taken into the system, the body is unable to get rid of all of them. The result is a tendency for deposits to form in the body. In places where the water is excessively charged with lime it has been noticed that the bones harden too early, which prevents full development of the body. If the bones of the skull are involved, it means that there will not be room enough for the brain. Such diseases are rare in this country, but in parts of Europe they are not uncommon. If the water is very hard, a good plan is to distill it and then add a little of the hard water to the distilled water.

People who partake of an excessive amount of various salts can perhaps drink distilled water to advantage, but those who take but a normal amount of the salts in their foods should have natural water.

Water forms three-fourths of the human body, more or less. It is needed in every process that goes on within the body. "To be dry is to die." Water keeps the various vital fluids in solution so that they can perform their function. Without water there would be no sense of taste, no digestion, no absorption of food, no excretion of debris, and hence no life. The water is the vehicle through which the nutritive elements are distributed to the billions of cells of the body, and it is also the vehicle which carries the waste to the various excretory organs.

We can live several weeks without food, but only a few days without water.

Hot water and ice-cold water are both irritants. Water may be taken either warm or cool. It is best to avoid the extremes.

The amount of water needed each twenty-four hours varies according to circumstances. Two quarts is a favorite prescription. Those who eat freely of succulent fruits and vegetables do not need as much as those who live more on dry foods. Salt in excess calls for an abnormal amount of water, for salt is a diuretic, robbing the tissues of their fluids and consequently more water has to be taken to keep up the equilibrium.

Naturally, more water is required when the weather is hot than when it is cool. On hot days warm water is more satisfying and quenches thirst more quickly than ice water. Warm water also stimulates kidney action, which is often sluggish in summer. Ice water is the least satisfactory of all, for the more one drinks the more he wants.

A normal body calls for what water it needs, and no more. An abnormal body is no guide for either the amount of food or drink necessary. Many people do not like the taste of water, especially in the morning. This means that the body is diseased. To a normal person cool water is always agreeable when it is needed, and it is needed in the morning. People with natural taste do not care for ice water, but other water is relished.

The common habit of drinking with meals is a mistake. Man is the only animal that does this, and he has to pay dearly for such errors. Taking a bite of food and washing it down with fluid lead to undermastication and overeating, and then the body suffers from autointoxication. A mouthful of food followed by a swallow of liquid forces the contents of the mouth into the stomach before the saliva has the opportunity to act.

The best way is to drink one or two glasses of water in the morning before breakfast. Partake of the breakfast, and all other meals, without taking any liquid. Sometimes there is a desire for a drink immediately after the meal is finished. If so, take some water slowly. If it is taken slowly a little will satisfy. If it is gulped down it may be necessary to take one or two glasses of water before being satisfied.

Those who have a tendency to drink too much during warm weather will find very slow drinking helpful in correcting it. If there is any digestive weakness, the liquid taken immediately after a meal should be warm and should not exceed a cupful. Those with robust digestion may take cool water.

Cold water chills the stomach. Digestion will not take place until the stomach has reached the temperature of about one hundred degrees Fahrenheit again, and if the stomach contents are chilled repeatedly the tendency is strong for the food to ferment pathologically, instead of being properly digested. For this reason it is not well to drink while there is anything left in the stomach to digest. As stomach digestion generally takes two or three hours at least, it is well to wait this long before taking water after finishing a meal, and then drink all that is desired until within thirty minutes of taking the next meal. If the thirst should become very insistent before two or three hours have elapsed since eating, take warm water. Those who eat food simply prepared and moderately seasoned are not troubled much with excessive thirst.

Two quarts of water daily should be sufficient for the adults under ordinary conditions. Here, as in eating, no exact amount will fit everybody. Make a habit of drinking at least a glass of water before breakfast, cleaning the teeth and rinsing the mouth before swallowing any, and then take what water the body asks for during the rest of the day. Taking too much water is not as injurious as overeating, but waterlogging the body has a weakening effect.

To drink with the meals is customary, not because it is necessary, but because we have a number of drinks which appeal to many people. Water is the drink par excellence.

A food-beverage that is used by many is cambric tea, which is made of hot water, one-third or one-fourth of milk and a little sweetening. Children generally like this on account of the sweetness. It may be taken with any meal, when fluid is needed, but the amount should be limited to a cupful. It is not well to dilute the digestive juices too much.

The water taken in the morning helps to start the body to cleanse itself. Water drinking is a great aid in overcoming constipation. Constipated people generally overeat. Less food and more water will prove helpful in overcoming the condition.

Unfortunately for the race, we have accustomed ourselves to partake of beverages containing injurious, poisonous substances. Inasmuch as this is the place to discuss the drugs contained in coffee and tea, I shall take the liberty of dwelling upon other habit-forming substances in the same chapter. They are all a part of the drug addictions of the race. For scientific discussion of these various substances I refer you to technical works. In this chapter will be found only a discussion of their relation to people's welfare, that is, to health and efficiency.

Coffee, tea and chocolate contain a poisonous alkaloid which is generally called caffeine. The theine in tea and the theobromine in cocoa are so similar to caffeine that chemists can not differentiate them. These drinks when first taken cause a gentle stimulation under which more work can be done than ordinarily, but this is followed by a reaction, and then the powers of body and mind wane so much that the average output of work is less than when the body is not stimulated. The temporary apparently beneficial effect is more than offset by the reaction and therefore partaking of these beverages makes people inefficient. Coffee is very hard on the nerves, causing irritation, which is always followed by premature physical degeneration.

Experiments of late indicate that children who use coffee do not come up to the physical and mental standard of those who abstain. The effect on the adults is not so marked because adults are more stable than children.

Those who are not used to coffee will be unable to sleep for several hours after partaking of a cup. Some people drink so much of it that they become accustomed to it.

Coffee is not generally looked upon as one of the habit-forming drugs, but it is. However, of all the drugs which create a craving in the system for a repetition of the dose, coffee makes the lightest fetters. It is surprising how often health-seekers inform the adviser that they "can not get along without coffee." If they would take a cup a few times a year, it would do no harm, but the daily use is harmful to all, even if they feel no bad effects and make it "very weak," which is a favorite statement of the women.

Smoking, drinking beer and drinking coffee have a tendency to overcome constipation in those who are not accustomed to these things, but their action can not be depended upon for any length of time and the cure is worse than the disease.

Tea drinking has much the same effect as coffee drinking, except that it is decidedly constipating. Perhaps this is because there is considerable of the astringent tannin in the tea leaves.

Chocolate is a valuable food. Those who eat of other aliments in moderation may partake of chocolate without harm, but if chocolate is used in addition to an excess of other food, the results are bad. The chocolate is so rich that it soon overburdens some of the organs of digestion, especially the liver. The Swiss consume much of this food and it is valuable in cases where it is necessary to carry concentrated rations.

Alcohol in some form seems to have been consumed by even very primitive people as far back as history goes. The Bible records an early case of intoxication from wine, and beer was brewed by the ancient Egyptians. So much has been consumed that some people have a subconscious craving for it. There are cases on record where the very first drink caused an uncontrollable demand for the drug. Fortunately these cases are very rare.

Alcohol is really not a stimulant, though it gives a feeling of glow, warmth and well-being at first, but this is followed by a great lowering of physical power, which gives rise to disagreeable sensations. Then the drinker needs more alcohol to stimulate him again. Then there is another depression with renewed demand: There is no end to the craving for the drug once it has mastered the individual. The lungs, heart, digestive organs, muscles, in fact, every structure in the body loses working capacity. Alcohol seems to have a special affinity for nervous tissue.

A glass of beer or wine taken daily is no more harmful than a cup of coffee per day, but the coffee drinker does not make of himself such a public nuisance and menace as the man often does who drinks alcohol to excess.

Formerly it was respectable to drink. Some of our most noted public men were drunkards. Now a drunkard could not maintain himself in a prominent public position very long. To drink like a gentleman was no disgrace. Now real gentlemen do not get drunk.

In backward Russia they are becoming alarmed about the inroads of vodka, and are trying to decrease its consumption. France is trying to teach total abstinence to its young men because it disqualifies so many of them from military service to drink. Scandinavia is temperance territory. The German Kaiser has recently given a warning against drinking. The United States discourages drinking in the army and navy. Field armies are not supplied with alcoholics. Drinking is becoming disreputable.

It is very difficult to prove the harm done by excessive drinking of tea and coffee, also by the use of much tobacco, even if we do know that it is so. Everyone knows something about the deleterious effect of alcohol upon the consumer. Solomon wrote: "Wine is a mocker, strong drink is raging, and whosoever is deceived thereby is not wise. Who hath wounds without cause? Who hath redness of eyes?"

Alcohol permanently impairs both body and mind. Depending on how much is taken, it may cause various ills, ranging from inflammation of the stomach to insanity. It reduces the power of the mind to concentrate and it diminishes the ability of the muscles to work. It reduces the resistance of the body and shortens life. Its first effect is to lull the higher faculties to sleep.

Most drunkards do not recover from their disease, for drunkenness is a disease. The various drugs given to cure the afflictions are delusions. Strengthening the body, mind and the will and instilling higher ideals are the best methods of cure. Suggestive therapeutics, and the awakening of a strong resolve for a better life are powerful aids. Proper feeding should not be overlooked, for bad habits do not flourish in a healthy body.

Civilization necessitates self-control and considerable self-denial. Those who go in the line of least resistance are on the road to destruction. It is often necessary to overcome habits which produce temporary gratification of the senses.

According to Warden Tynan of the Colorado Penitentiary, 96 per cent. of the prisoners are brought there because they use alcohol. It is also well known that moral lapses are most common when the will is weakened through the use of liquor. Those who have the welfare of the race at heart are therefore compelled to give considerable thought to this subject. According to past experience, it will not help to try to legislate sobriety into the people. Education and industrialism are the factors which it seems to me will be most potent in solving the alcohol problem. Morality, which in the last analysis is a form of selfishness, will teach many that it is poor policy to reduce one's efficiency and thereby reduce the earning capacity and enjoyment of life.

More and more the employers of labor will realize that the use of alcohol decreases the reliability and worth of the worker. Many will take steps like the following:

"In formal recognition of the fact, established beyond dispute by the tests of the new psychology, that industrial efficiency decreases with indulgence in alcohol and is increased by abstinence from it, the managers of a manufacturing establishment in Chester, Penn., have attacked the temperance problem from a new angle.

"Unlike many railways and some other corporations, they do not forbid their employees to drink, but they offer 10 per cent. advance in wages to all who will take and keep—the teetotaler's pledge. Incidentally, a breaking of the promise will mean a permanent severance of relations, but there is no emphasizing of that point, it being confidently expected that the advantage of perfect sobriety will be as well realized on one side as on the other."

Business has during the past two centuries been the great civilizer, the great moral teacher. It has found that honesty and righteousness pay and that injustice is folly. Business has led the way to the acceptance of a new ethics, and new morals.

What has been said about alcohol applies to tobacco in a much smaller degree. The use of tobacco seems to lead to the use of alcohol. It retards the development of children. It is surely one of the causes of various diseases. Tobacco heart, sore throat and indigestion are well known to physicians.

Tobacco contains one of the deadliest of poisons known. One-sixteenth of a grain of nicotine may prove fatal. The reason there are so few deaths from acute tobacco poisoning is that but very little of the nicotine is absorbed.

Men who chew tobacco make themselves disagreeable to others. Smoking of cigarettes is to be condemned not only because it poisons the body, but causes inattention and inability to concentrate on the part of the smoker, as well. Every little while he feels the desire to take a smoke, and if smoking is forbidden he devises means of getting away. He robs his employer of time for which he is paid and injures himself.

The ability to work is decreased by indulgence in smoking. Recent experiments show that for a short time there is increased activity after a smoke, but the following depression is greater than the stimulation, so there is an actual loss.

A few years ago, according to Mr. Wilson, who was then Secretary of Agriculture, there were about 4,000,000 drug addicts or "dope fiends" in the United States. Without doubt this estimate was too high, for the proportion of addicts in the country is not as great as in the large cities. The drugs chiefly used are cocaine, opium, laudanum, morphine and heroin. These drugs are much more destructive than alcohol. Cocaine and heroin are the worst. It is very difficult to stop using any of them once the habit has been formed. Nearly every "fiend" dies directly or indirectly from the effect of his particular drug. Every one weakens the body so that there is not much resistance to offer to acute diseases. Every one destroys the will power so that a cure is exceedingly difficult.

It is well to bear in mind that all are not possessed of strong enough will power to resist their cravings and that some take to cocaine when they can not get liquor. Cocaine is far worse than alcohol.

People should be very careful about taking patent medicines. There is no excuse for taking them. The most popular ones have as their basis one of the habit-forming drugs.

Most of the soothing syrups contain opium in some form. To give babies opiates is a grave error, to speak mildly. It weakens the child, may lay the foundation for a deadly habit later in life, and often an overdose kills outright. Well informed mothers avoid such drugs and keep their children reasonably quiet by means of proper care.

Many of the remedies for nasal catarrh and hay fever contain much cocaine. Cocaine is an astringent and a painkiller and people mistake the temporary lessening of discharge from the nose and disappearance of pain for curative effects. But there is nothing curative about it. In a short time the mucous membrane relaxes again and then the discharge is re-established. The nerves which were put out of commission resume their function and then the pain reappears.

Opium or one of its derivatives is generally present in the patent medicines given for coughs. Opium is also an astringent and will suppress secretions, but this is not a cure. Excessive secretions are an indication that the body is surcharged with poison and food. Let them escape and then live so that there will be internal cleanliness and then there will be no more coughs and colds.

The unfortunate people who get into the habit of using these drugs degenerate physically, mentally and morally. They need more and more of their drug to produce the desired effect until they at last take enough daily to kill several normal men. Sometimes they are able to keep everybody in ignorance of what they are doing for years. They develop slyness and secretiveness. They become very suspicious. They are nearly always untruthful, and those who deal with them are surprised and wonder why those who used to be open and above-board now are furtive and dishonest. They often lie when there is not the slightest excuse for it. The moral disintegration is often the first sign noticed.

After habitually using any of these drugs for a while the body demands the continuation and if the victim is deprived of his accustomed portion there will be a collapse with intense suffering. Every tortured nerve in the body seems to call out for the drug. The victim will do anything to get his drug. He will lie, steal, and he may even attack those who are caring for him. For the time being he is insane.

Many professional men use cocaine. It is a favorite with writers. It often shows in their work. Those who write under the inspiration of this drug often do some good work, but they are unable to keep to their subject. Their writings lack order. We have enough of such writings to have them classified as "cocaine literature."