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^^m^mmm§iiK .-.f^fm-m-. ^ai 
 
 ■ 
 
■ 
 
 HEALTH 
 
 THROUGH 
 NATURE'S LAWS 
 
 J»j» BY jtjt 
 
 ^» Wailace 7/fason, 9^. *D. 
 
 Attthor of SIGNS OF CHARACTER, Etc 
 F»rlee, - lO cents. 
 
 XiorontOf - Canada. 
 
 7 
 
Ktitered according to the Act of Parliament of Canada 
 
 in the year 1900, by A. WaHace Ma.son, M.I).. 
 
 at the Department of Agriculture. 
 
X 
 
 HYGIENE. 
 
 TF you wish to live long, and enjoy good health and strength to 
 old age, you will have to keep Nature's laws, for they are 
 inflexible. Some persons may seem to be able to transgress 
 these laws and escape with impunity, bUt their day of reckoning is 
 sure to come, when they will have to pay with compound interest. 
 
 The person who has the best chance of health and vigor of mind 
 and body to old age is the person who not only keeps these laws, 
 but who has been born rightly; that is, who has healthy, contented 
 parents, who are glad when a child is born to them, and know how 
 to take proper care of it. The seeds of mischief in the child's organi- 
 zatioL are often sown in the cradle, or before. 
 
 A child should be nursed by its own mother, where that is 
 possible. The mother should use an abundance of nutritious, 
 unstimulating food: she should use neither tea, coffee nor alcohol 
 of any kind. She may use gruels and soups freely, but if she uses 
 narcotics or stimulants of any kind, they will cause a craving or 
 irritation in the child that may develop into morbid desires later 
 which may prove its ruin. The infant at first should be nursed 
 not oftener than every three hours, and this time should be gradu- 
 ally lengthened as the child grows older. 
 
 Thousands of children are annually slaughtered by constant feed- 
 ing; the little stomach never gets a rest; the child in consequence 
 is nervous, restless, and irritable, and to keep it quiet more food 
 is given. The mischief is thus kept up. If little sips of cool 
 water were given occasionally instead cf food, that would satisfy 
 much better. When the child gets older, and has some of its 
 teeth, it may then be fed wath some of the easily digested foods, 
 such as rice and milk, oat meal gruel and milk, etc.; but a child, 
 no matter what age, should have its regular meal hours. The 
 food should be plain, well cooked; no spices or condiments of 
 
any kind should be giv'Cn it, and no piecing between meals. It 
 should be much in the fresh air and sunshine, should be dressed 
 comfortably for the season, but should have perfect freedom of its 
 limbs, and as soon as able should be encouraged to play much out 
 of doors. If the child becomes feverish and restless, find out, 
 if possible, the cause ; s^e that its clothing is not irritating it ; 
 do not coax it to eat unless it wishes food. If it is feverish, sponge 
 it frequently with tepid water ; if it remains sick, call in a good, 
 sensible doctor, who does not believe it necessary to make a child's* 
 stomach a drug shop or a swill barrel. If the child be a girl, dress 
 her warmly in cold weather, but doi not. if you have any love for 
 her, or her future health and happiness, compress her waist with 
 the abominable corsets, for if her constitution has not been injured 
 previous to 'their use, they will certainly begin her downward career, 
 physically, at least. The trouble is, fashion makers in their madness 
 think they can improve on nature, but the car of Juggernaut never 
 crushed out the millionth part of young lives that the corset has. 
 It has also caused untold misery and premature old age to millions. 
 Plenty of sleep should be taken in the early part of the night, 
 especially in a cool, well-ventilated bedroom. The Swedish move- 
 ments or gymnastic exercises should be regularly practised, so as 
 to develop every muscle of the body. Meals at regular hours — plain, 
 nutritious food — should be given; flesh foods had better not be fed 
 to the young till they are four or five years of age, and then only 
 in great moderation, once a day. Every child should be encouraged 
 to masticate its food thoroughly as soon as it has sufficient teeth to 
 do so. The food should be used without drinking at meals; if the 
 habit is cultivated there will be no craving for fluids at that time. 
 The food will be much better masticated, very much better digested 
 and assimilated. If the food is used with very little salt and no 
 pepper or other condiments, with plenty of nice, ripe fruit at meals 
 only, the child will have no abnormal cravings; and if that regimen 
 is kept up, and the child born under right circumstances, it will 
 never develop into an alcoholic, tobacco or morphine fiend. But, 
 alas? in too many cases the old Bible proverb is true, "The fathers 
 have eatcrt a sour grape, and the children's teeth are set on edge." 
 
 ' Worry is one of the worst things: to indulge in; that and bad 
 temper soon spoil the looks of a young face, bring lines, and deepen 
 
them, and make the face look prematurely old. Where Hues have 
 come in the face, from whatever cause, they can in a measure, at 
 least, be removed by careful living and cultivating a cheerful, kindly 
 disposition. Carefully given massage at the same time, used per- 
 sistently to the face, will have a most beneficial effect in improving it. 
 
 A fine complexion is partly due to birthright, but also very much 
 depends upon right management. If the blood is injured by 
 improper food, or if the digestive organs rind the liver are com- 
 pressed, so that they cannot act freely, the blood will be poisoned, 
 and the ^)est complexion will soon be ruined. 
 
 Life could easily be extended, even under present conditions, 
 if only healthy people were to marry, and then raised their children 
 under right conditions. The short-lived race would soon die out, 
 and people would live and be healthy and vigorous to the age of 
 one hundred and twenty, as nature intended, instead of the short- 
 lived, puny race we have at present. "And^the Lord said. My Spirit 
 shall not always strive with man, for that he also is flesh; yet his 
 days shall be an hundred and twenty years" (Gen. 6 : 3). 
 
 HOW TO HAVE A SHORT LIFE 
 
 If you wish to have a short and a merry life, so called, eat 
 often ; eat as often as you feel like it, as often as you are 
 asked ; eat whether you feel like it or not. Use constantly the 
 richest foods you can get ; cake and pastry of all kinds should 
 be your daily delight ; eat meat at ervery meal ; use it high if 
 it can be got ; have all youjr food very highly seasoned ; 
 accustom yourself to despise plain food; cover your food with salt, 
 pepper, mustard and vinegar. With other foods use sugar in large 
 quantities, to make it taste good. Pickles should be your constant 
 companion. Drink as strong green tea as you can get, and when you 
 are not drinking tea, wash all your food down as quickly as possible 
 with strong coffee, or, better still, with beer, wine or whiskey. Be 
 sure to go to parties where there are large crowds, in close, badly 
 ventilated rooms. Eat heavy suppers; smoke lots of tobacco; sleep 
 in a room where the night air is thoroughly excluded, and the day 
 air, too, if you can manage it. If you are of the female persuasion, 
 have the clothing round your body so tight that you can hardly 
 breathe; have your corsets drawn so tightly that nothing more can 
 
be clone in that line. In bitter cold weather go to the evening parties 
 ill "full dress," which means half dress. If you are one of the lords 
 of creation, go out with the l)oys often and have a royal good time 
 of it. When nature begins to reckon with you in the shape of paiiw 
 try all the various sure- cure remedies one after the other, and whem 
 •tjhey fail, use t|ie various animal serums that may be puffed at the 
 time to make ycu young again, you know. If you have not suc- 
 cumbed before you have given them all a thorough trial, and you 
 are one of the fortunate ones, your money holding out, fall back on 
 the hypodermic syringe, and become a morphine or cocaine fiend 
 to add tOfyour joys. When outraged nature cuts short your gay and 
 brilliant career, have this engraved on your tombstone: "Here lies 
 Blank, who spent a short life in* chasing Pleasure, but she generally 
 eluded, him, or her." 
 
 If you are one of those who wish to have a ushort and a merry 
 life do not read any further, for the knowledge concerning food 
 would be of no use to you, and might some time trouble you. 
 
 If you are one of those, however, who wish to enjoy long life 
 and health, and also wish to be of some use in the world, study 
 closely the following pages, and practise rigidly their teachings, even 
 at the risk at first of a great deal of self-denial and the penalty of 
 being called a crank, and you will get your reward later, if you have 
 not already ruined your constitution. "The mills of the gods grind * 
 slowly; but they grind exceedingly small." 
 
 Those persons who know how to use and properly prepare correct 
 food are of more value to the community than all the great warriors, 
 writers and poets combined. Health, sound minds and vigorous 
 bodies are the glory of a nation. Alas! ifc is a lamentable fact that 
 among civilized nations insanity and idiocy have increased enor- 
 mously within the last fifty years. Indigestion, consumption, cancer, 
 rheumatism and nervous diseases are also on the increase, while 
 patent medicine vendors are clamoring with brazen effrontery that 
 if only their nostrums were taken all would be well. The true source 
 of the trouble, however, lies largely in the use of improper food; the 
 use of these much-vaunted remedies only give temporary relief, and 
 in the end make matters worse. The use of improper food, either 
 in regard to kind or mode of preparation, often produces indiges- 
 tion; the various parts of the body are poorly nourished, producing 
 
a craving for something, and this is temporarily quieted by the use 
 of alcohol, tobacco, and various other narcotics, which bring great 
 gain to the vendors, but in the long run misery and death to the 
 usprs. 
 
 The body is like a beautiful but delicate machine, which is con- 
 stantly at work, and has the i)ower within itself of properly renewing 
 ;ill its parts. The body not only has this power of constant renewal, 
 but it regularly throws out the waste material, which, if retained, 
 acts as a violent poison. When this waste is not properly eliminated 
 disease is the result, .;o that the two most important conditions 
 re(iuired are a constant supply of the right material and the regular 
 removal of the waste. I 
 
 The God of nature has provided us with an abundant supply of 
 materials, which should be rightly used. The requirements of various 
 persons are often very different, and the old saying is often true, 
 "What is food for one is poison for another." At the same time 
 there are general principles which hold good in all cases. The 
 body requires more heat-forming niiaterial in very cold weather than 
 in warm weather. Persons very vigorously using their muscles 
 require more muscle-forming material than those who are inactive. 
 Growing children require more food in proportion to their size than 
 mature individuals. Persons with weak stomachs require easier 
 digested food than persons with vigorous ones. The following table 
 will give some idea of the composition of the body, and consequently 
 its requirements for renewals. A person weighing 150 pounds is 
 composed of: 
 
 
 LBS. 
 
 
 LM. 
 
 Oxygen 
 
 92.4 
 
 Sulphur 
 
 0.24 
 
 Nitrogen 
 
 4.6 
 
 Calcium 
 
 2.8 
 
 Hydrogen 
 
 14.6 
 
 Potassium 
 
 0.34 
 
 Chlorine 
 
 0.12 
 
 Sodium 
 
 0.12 
 
 Carbon 
 
 33-3 
 
 Magnesium - 
 
 0.04 
 
 Phosphorus - 
 
 1.4 
 
 Iron 
 
 0.02 
 
 Of course, much of the oxygen and hydrogen in the body are 
 in combination, forming water. A body weighing 154 pounds is 
 composed of 116 pounds of water and 38 pounds solid material. We 
 
8 
 
 also get a large supply of oxygen from the air. A considerable 
 amount of the fluids of the body pass off with the breath and through 
 the skin, as well as by the bowels and kidneys; this Huid of the body, 
 therefore, re<iuires constant renewal, and the very best fluid for t|ie 
 purpose is pure water. 
 
 The normal body temperature is always between 98 and 99 degs. 
 Fahrenheit, whatever the temperature may be outside the body. A 
 person, therefore, in cold weather naturally requires more food, and 
 especially more of the kind of food that produces heat, namely, the 
 fats, sugars and starches; and in very hot weather less of this class 
 of material should be used. If this were closely attended to many 
 persons wc suffer less distress than they do either in heat or cold. 
 Those ioo<^ stuffs that produce the heat in the body are generally 
 known as carbonaceous, which term will be used here to designate 
 them. That which has largely to do with building up the new 
 material of the body is called the nitrogenous or proteid material. 
 The other division are the so-called salts, such as phosphorus, 
 sulphur, calcium (or lime) iron, etc.; these salts are found in most 
 plants as well as in the animal body. 
 
 The isalts enter into combination with each other and with some 
 of the other materials, and are found in the bones, the blood, the 
 nerves and the brain. The carbonaceous, when used too freely, in 
 some organizations forms an excess of fat, which is again used up 
 in cases of starvation. 
 
 The nitrogenous food consists of albumen, which is found almost 
 in a pure state in the white of an egg ; it is also in many other 
 substances. This class of foods also comprises casein, gluten and 
 fibrin. 
 
 WHEAT. 
 
 The whole wheat contains all the essential elements to nourish 
 the body and keep it in a healthy condition under ordinary circum- 
 stances for many years, but our modern system of milling is wasteful, 
 removing all the outer part of the wheat in order to have nice, white 
 flour, as if white were the only desirable color to have in food. In 
 this process most of the salts are removed along with a large per- 
 centage of the nitrogcnouis material ; the starch or carbonaceous 
 
material is princiually what is left. A dog fed on white bread alone 
 dies in a few weeks, while dogs fed on the whole wheat bread live 
 and enjoy good health. Under ordinary circumstances the body is 
 best nourished by the use of foods containing seven parts of car- 
 bonaceous material to one of nitrogenous ; the whole wheat con- 
 tains this proportion. There is a certain proportion of waste that 
 is not used in the body, but this waste is necessary ; if entirely 
 removed, the result will be constipation, which so many suffer from. 
 The human digestive organs were never intended to digest only 
 concentrated foods, and when this is persisted in disease is the 
 result. 
 
 OAT MEAL. 
 
 The next grain that comes nearest supplying all the needs of the 
 body is oatmeal. The Scotch peasantry in the past lived principally 
 on this food, and they were noted for being a strong, healthy, 
 vigorous race, with fine, sound, hard teeth, but of late years many 
 have taken to the use of fine, white flour, largely discarding oatmeal, 
 and the result is degeneration. Fifty years ago large numbers of the 
 people lived on oatmeal porridge and milk and oatmeal bread, using 
 herrings occasionally and potatoes, but very little animal food. They 
 were comparatively free from diseases; the doctor was rarely seen 
 in the rural districts, and they did not know what it was to be 
 nervous. To this class probably belonged the old lady who said she 
 was thankful she was born before nerves were invented. Toothache 
 was very uncommon among the children then. I remember when 
 at school of one boy suffering from toothache, and to most of us it 
 was a great surprise that anyone's teeth should ache. Oatmeal is 
 generally considered to be too heating to be used in the summer 
 time, but many analyses of oats give less of the carbonaceous to the 
 nitrogenous than in wheat. I have used oatmeal all my life when I 
 could get it, and have not found it too heating in very hot weather; 
 but great is the force of habit, and considerable the force of imagina- 
 tion. All plants, as well as animals, will vary somewhat in their 
 ultimate analyses; this will depend upon their environment to some 
 extent. Plants grown upon soil rich in phosphates, iron or silicon, 
 for instance, wjll contain more of these ingredients than plants 
 
lO — 
 
 grown on soil poor in tlieni. Oatmeal is deficient in gluten or 
 binding material, and conse(iuently cannot be made into nice, ligbt 
 bread, like wheat Hour; but oat cake has the grctit advantage that 
 it has to be masticated before it is passed into the stomach, whereas 
 white bread is frequently bolted with scarcely any mastication. The 
 teeth are used very little, and when while Hour is only used, the 
 material for forming bone is largely taken out of it, and the teeth 
 decay for want of use and for lack of bone-forming material. If this 
 goes on for a few more generations in the process of development 
 backwards, not only will children have no teeth to start with, but 
 they will never get any, for nature is always inclined to dispense with 
 useless members. Oatmeal has the disadvantage that it is more ai)t 
 to disagree with weak stomachs than wheat Hour, especially in 
 excessively acid stomachs. 
 
 CORN MEAL 
 
 Cornmeal contains as much nutrition as wheat or oatmeal. The 
 Northern corn contains a very much larger percentage of car- 
 bonaceous material than either of the other two; on the other hand, 
 the Southern corn contains a very large percentage of nitrogenous 
 material. The Northern corn could be used to advantage in cold 
 weather, and the Soutiiern cornmeal in warm weather. The Northern 
 corn could be used with other foods containing an excess of nitrates, 
 ijuch as lean meat, eggs, fish. milk, bananas or nuts, whereas the 
 Southern corn could be used with foods containing an excess of 
 carbonaceous material, such as rice, potatoes, carrots, parsnips, 
 sugar, grapes, apples, pears, plums. 
 
 RICE. 
 
 Rice contains a very large percentage of the carbonates, prin- 
 cipally in the form of starch, which is over 79 pcr cent, of the whole, 
 and i«; deficient in the nitrates as well as the salts, but used with milki 
 bananas, lean meat. fish, eggs or nuts, which will supply the 
 deficiency of the nitrates, it is a very useful food. Rice itself, when 
 well boiled, js on? of \h^ most easily digested foods, digesting in 
 
II 
 
 iitcn or 
 :e, light 
 ige that 
 whereas 
 n. The 
 >e(l, the 
 le teeth 
 If this 
 opment 
 th, hilt 
 se with 
 ore apt 
 ially in 
 
 I. The 
 if car- 
 • hand, 
 ?enoiis 
 n cold 
 )rthern 
 itrates, 
 as the 
 ess (A 
 rsnips. 
 
 pnn- 
 vhrtle, 
 
 milk! 
 
 ' the 
 
 when 
 
 lig in 
 
 
 about one hour, which is sometimes a great advantage to very weak 
 stomachs. 
 
 PEAS AND BEANS. 
 
 Peas and beans, and all the so-called legumes, contain a very high 
 percentage of nutrition in their dry state, but have the disadvantage 
 that they are hard to digest; used in the green state they are much 
 easier digested. They contain a large excess of nitrates. Peas are 
 deficient in iron, but contain a large percentage of bone-forming 
 material. Beans contain a higher percentage of nitrates than peas 
 and a lower percentage of carbonates. Both peas and beans contain 
 considerable phosphates, but* a less amount than either wheat or oats. 
 
 BARLEY. 
 
 Barley is deficient in the nitrates, but has a high percentage of 
 the carbonates ; it is rich in the salts, containing more than wheat, 
 but less than oats. Barley, when well boiled, stands next to rice 
 among the grains in being easily digested. 
 
 POTATOES. 
 
 The Irish potato, so called, is one of the best of the vegetables. 
 Tt contains a large excess of carbonates. In Ireland, where they arc 
 the principal food of the peasantry, who are a vigorous race, this 
 deficiency of the nitrates is supplied by the use of milk, and occa- 
 sionally fish and pork. Potatoes are one of the best preventatives 
 of scurvy where people are so unfortunate as to have to live largely 
 on salt meat, which produces it. Potatoes, when good and properly 
 cooked; are easy of digestion, and agree with most other kinds of 
 food, but a person could not live on them very well alone for a length 
 of time and work hard, for to get enough of the nitrates for the 
 body's needs about nine pounds a day would have to be eaten; and 
 then there would be a great excess of the carbonates taken, which 
 would have to be disposed of, supposing one had a stomach capable 
 of disposing of this large amount of material. Potatoes contain 
 nbout 75 per cent, of water, whereas the dry grains rarely contain 
 
Id 
 
 more than 15 per cent. Potatoes are most nutritious when cooked 
 with their skins on ; they lose much of their food value when they 
 begin to grow. 
 
 [111 
 
 CARROTS. 
 
 Carrots, while nutritious, contain a large amount of water — about 
 S3 per cent., and a large excess- of carbonates. They will likely 
 become popular for a time, as the latest New York fad with ladies 
 is to use grated carrots ni the morning; and this is supposed to make 
 them young again, and beautiful, and cause them to be able to bear 
 children until they are over sixty. I am not sure about the last part 
 of this wonderful discovery becoming popular, but the first part is 
 sure to be, and ought to cause a corner on carrots and enrich some 
 speculator. If the users of grated carrots would at the same time 
 give up late hours, tea and all narcotics, and live on plain, unstimu- 
 lating food and cultivate their higher natures by imitating the 
 character of Jesus Christ, they would before long have beautiful faces. 
 This prescription never fails. 
 
 SWEET POTATOES. 
 
 Sweet potatoes contain less water than the Irish potato and a 
 larger amount of .sugar, as well as more of the salts, thus containing 
 more nutrition than their Irish namesake; the only disadvantage is 
 they are very much more expensive. 
 
 TOMATOES 
 
 The generally ceceiv-ed idea that tomatoes cause cancer has not a 
 part^'cle of foundation in fact. The story is said to have started at 
 Dr. Dio Lewis's sanitarium a good many years ago. Early one 
 spring, some of his patients were clamoring for tomatoes ; he, in 
 order to put them off, said jokingly, that they caused cancer, and 
 this story has spread all over the world, causing 1 great uneasiness 
 to many. Tomatoes are wholesome and agreeable to most persons. 
 The skin should be removed, which is easily done by pouring very 
 
13 
 
 hot water over them, and then quickly peeling. They are just as 
 nutritious when well canned. They generally go very well with 
 vegetables of any kind. 
 
 Vegetables are very useful to n>ost persons, and, although they 
 contain a large amount of water, it is of a healthy nature; like the 
 juices of fruits, it is of nature's distilling. Persons with weak 
 stomachs should not use more than one or two kinds at a meal. 
 Irish potatoes generally go well with any other kind of vegetable, 
 fruit or grain. 
 
 There is scarcely any nutrition in cucumbers or in pickles, and 
 persons would be far better if they never accustomed themselves 
 to relish and crave for material that is not beneficial to build up 
 healthy bodies. People do not put into a structure which they are 
 erecting material that is not needed there, and will have to be 
 thrown out again. 
 
 CABBAGE. 
 
 Cabbage, when cooked, is hard to digest, but, contrary to the 
 usual rule of food stuffs, is much more easily digested raw. But 
 raw vegetables should be very thoroughly cleaned, as. they -are apt 
 to have on them the eggs of worms, etc., that will develop in the 
 intestines. Cabbage contains a large amount of water, about 92^/^ 
 per cent. When cooked it takes about four and a half hours to 
 digest. Those persons who wish a food that will stay in their 
 stomachs should use cabbage and salt pork (boiled), or corned beef; 
 they will then have an abiding food that will stay with' them between 
 meals. Cabbage contains a large percentage of nitrogenous material 
 in proportion to its solid material and a large amount of sulphur. 
 
 FRUITS. 
 
 Ripe fruits used at meal times are most beneficial. They contain 
 a large percentage of water, but that water is of the very best of 
 nature's distilling — very much better than all the mineral waters so 
 much puflFed by their various vendors. Their only disadvantage is 
 they are so cheap that it does not pay to praise their virtues. 
 
I Id 
 
 APPLES, 
 
 Apples stand at the head of the list of fruits as a food. They are 
 easily kept, easily transported, and a ripe, mellow apple, well masti- 
 cated, raw, is easily digested. The apple contains about 85 per cent, 
 of water, and where a person can digest them, eaten raw with the 
 skin on, there is no better preventative of disease. Of course, sour, 
 green apples, eaten between meals, are most indigestible. Paring 
 of most fruits, as well as the potato, takes away some of their most 
 valuable properties. The salts of many fruits, as well as some of 
 the grains, lie immediately under the outer skin. There is little 
 or no nutrition in the outer covering itself, but where it can be used 
 it helps to keep the bowels active. The fruit acids should be used 
 instead of vinegar, as vinegar is injurious. 
 
 The following table gives tV?^ composition of fruits. Pectin is 
 
 Apples 
 
 Pears 
 
 Cherries 
 
 Strawberries . . . 
 Gooseberries . . . 
 
 Currants 
 
 Raspt^erries . . . . 
 Huckleberries . . 
 
 Apricots 
 
 Peaches 
 
 Plums 
 
 Figs 
 
 Dates 
 
 Grapes 
 
 SUOAR 
 
 PECTINE 
 
 8.0 
 
 II.5 
 18.12 
 
 757 
 6.2 
 
 6.4 
 
 4.7 
 
 5-7 
 
 11.6 
 
 7. 
 
 6.7 
 62.5 
 58. 
 
 137 
 
 5-5 
 
 and Dextrine 
 2.69 
 
 O.II 
 
 O.I 
 17 
 
 O.S 
 
 4.8 
 
 6. 
 6.4 
 
 • • 
 
 »3 
 05 
 
 PECTOSE 
 
 1.2 
 
 0.9 
 
 • • 
 
 0.9 
 0.5 
 02 
 
 0.4 
 
 DEX- 
 TRINE 
 
 2.07 
 
 0.7 
 
 5-2 
 
 3-4 
 
 ALBU- 
 MEN 
 
 0.39 
 0.21 
 
 0.9 
 
 0.8 
 0.5 
 
 0.5 
 0.7 
 
 0.9 
 
 03 
 
 0.3 
 
 0.8 
 
 WATER 
 
 SALTS 
 
 84. 
 
 0.52 
 
 84. 
 
 03 
 
 75- 
 
 0.6 
 
 87. 
 
 04 
 
 85. 
 
 0.3 
 
 86. 
 
 05 
 
 86. 
 
 0-5 
 
 86. 
 
 • • 
 
 75- 
 
 03 
 
 85. 
 
 0.4 
 
 82. 
 
 0.4 
 
 16. 
 
 5.4 
 
 33 
 
 • • 
 
 80. 
 
 0.3 
 
a principle which forms the base of vegetable jelly. Pectose is also 
 a glutinous substance, but more unstable. Dextrin is a mucilaginous 
 starch. 
 
 These hgures are, of course, only approximately correct ; a^ 
 already stated, soil, climate and mode of cultivation produce some- 
 what different results. 
 
 This table shows that ali these fruits have a low percentage of 
 albumen or nitrogenous properties and a high percentage of car- 
 bonaceous material, and when used with the grains or nuts, which 
 have a high percentage of nitrates, are most valuable foods to build 
 up a healthy body. The various fruits in their season, when ripe and 
 sound, are very valuable foods where a person can digest them. 
 Figs, according to this table, have no nitrates, but are very rich 
 in the carbonates ; they are the only one of the fruits here given 
 which contain fat; they have 0.9 per cent. Figs used occasionally 
 are very helpful to keep the bowels active. 
 
 NUTS. 
 
 Nuts are a very much more concentrated food than the fruits 
 we have given. The following table is from "Modern Medicine," 
 by Dr. Kellogg: 
 
 NAME. . 
 
 PROTEIDS 
 OR NITKATES. 
 
 STARCH. 
 
 FATS. , 
 
 NUTRIMENT. 
 
 Walnut 
 
 Hazelnut 
 
 15.8 
 
 28.3 
 56 
 
 13. 
 7.2 
 
 7.8 
 
 1.8 
 8 
 
 57-4 
 62.6 
 
 53. 
 
 46.2 
 
 35 9 
 
 88.2 
 
 89.7 
 87.3 
 79.6 
 50.5 
 
 Sweet Almond 
 
 Peanuts 
 
 Cocoanut 
 
 The writer says: "From this table it will be seen that the almond 
 and the peanut contain a considerably larger proportion of proteids 
 than beefsteak. The amount of proteids in a pound of peanuts is 
 in fact 50 per cent, more than in a pound of beefsteak. . . . The 
 total nutritive value of nuts is in almost every instance more than 
 
I 
 
 i6 
 
 three times that of the beefsteak." Nuts, if not very thoroughly 
 masticated, are hard to digest; they can be made acceptable, how- 
 ever, to most weak stomachs by grinding and then cooking at a 
 low temperature for a long time. 
 
 THE SALTS IN FOODS. 
 
 The various fruits, grains, roots and vegetables contain all the 
 various salts necessary to build up healthy bodies, and can be got 
 from this source in a much better form for assimilation than in any 
 medicine, no matter how skilfully prepared. Nature's laboratory 
 excels all others. Prof. Bung, the famous physiological chemist of 
 Basle, Switzerland, at the German Congress of International Medi- 
 cine, held in April, 1895, stated in a paper read by him, that he did 
 not conside» that iron was taken up in the system from inorganic 
 compounds, such as medicine; that when taken it was thrown out 
 again in the form of iron, and that all the benefit ascribed to it was 
 simply derived from suggestion, or, in other words, the patient 
 thought he was getting something that would benefit him. Bung 
 further stated that the entire amount of iron in the body of an adult 
 was not more than about 3SV2 grains. He further stated that it was 
 rare, indeed, that the most anaemic person is lacking more than 
 one-third of this amount, and that this deficiency can be easily 
 supplied by using those foods that are rich in iron. The iron con- 
 tained in the food substances is in a state well adapted to the body's 
 needs. 
 
 IRON. 
 
 The following foods have a large percentage of iron, and will 
 supply it to the body in the very best form. Taking the analysis of 
 the ash of various. foods, those rich in iron are in per cent.; apple, 
 2.65; asparagus, 3.31: kidney bean, 5.24; red beet. 2.5; celery, 2.6; 
 cocoanut, 2.95; cauliflower, 3.67; fig. 2.76: gooseberry, 8.65; green 
 gage, 6.04 ; oats, about 2 ; pineapple. 2.93 ; potatoes, 5.1 ; radish, 
 2.19; radish tops, 16.45; rhubarb, 2.77; spinach, 8.67: strawberries. 
 TI.12: wheat, 0.67; walnuts, 2.49: fr^sh beef, 0.69. Here, then, is 
 an abundant supply of very nice food, some of it extremely rich in 
 iron. Strawberries and radish tops should not be hard to take, and 
 
17 
 
 will not ruin the teeth, as the druggist's prescription does, giving 
 lots of work to the dentist. If gooseberries, kidney beans and 
 potatoes could be prescribed as a medicine they would possess great 
 virtue for the iron they contain. If some enterprising individual 
 would only puflf them well he might make a fortune out of these 
 products as medicine if he could only keep people from knowing 
 what they are, and go to work and manufacture a sufficient amount 
 of bogus testimonials, which are necessary to get people to buy the 
 wares. 
 
 PHOSPHATES 
 
 Phosphates are more extensively needed in the body than even 
 iron, and they are likewise very extensively prescribed in medicine; 
 but in this again we have an abundant supply in various foods, and 
 that in the very best form, for the body's needs. The following is the 
 percentage in the ash of the various foods named, mostly in the form 
 of phosphoric acid: Apple, 12.34; asparagus, 18.51; barley, 40.63; 
 buckwheat, 50.07 ; common beans, 31.34 ; Windsor beans, 37-94 *. 
 cheese, 45; cauliflower, 25.84; grapes, 23.50; maize, 28.45; niilk, 
 28.45; oats, 14.5 to 49; pear, 31; potatoes, 1355; radish, 40.9Q; radish 
 tops, 6.07; rice, 5336; rye, 145 to 49-2; wheat, 41 to 497; fresh 
 beef, 27.18. What is the matter with these foods that they should 
 not be used to get all the phosphates necessary? 
 
 CHLORINE. 
 
 Chlorine combines with hydrogen, and forms hydrochloric acid, 
 which is found in the stomach during digestion. These foods contain 
 chlorine in their ash in the following percentage: Milk, 14.38; cocoa- 
 nut, 13.42; cabbage, 5-75; red beets, 5.2: rice. 0.27. "In man the 
 amount of free hydrochloric acid in healthy juice in the stomach 
 may be stated to be 0.2 per cent." — M. Foster. 
 
 SULPHUR. 
 
 Sulphur is required for the body. The use of mineral water is 
 extensively recommended, and people frequent sulphur springs in 
 great numbers to drink in its virtues. Sulphur in such a form is an 
 
i8 
 
 inorganic substance, and, according to Prof. Bung, cannot be readily 
 used in the system. The benefit derived from such places is largely 
 due to the changed conditions, to bathing, and much to suggestion, 
 on the same principle that many are cured of nervous difficulties by 
 Christian Science. The mind is diverted away from the difficulty, 
 worry is stopped, and the body gets a chance to recover. For those 
 who are benefited by the use of sulphur the following foods will 
 furnish it in the very best form. These figures, like the previous 
 ones given, represent the percentage of the ash of the material 
 named: Cocoanut, 26.98; cabbage, 21.48; cauliflower, 11.16; spinach, 
 g.30; oats, 10 to 17; fig, 6.73; apple, 6.09; grapes, 5.0; gooseberry, 
 5.89. Wheat is low in this element, only i. to o; fresh beef, 2.25. 
 
 CALCIUM* 
 
 The lime salts are necessary also in the body, as they form a large 
 ingredient in the bones and teeth. Many of the ordinary foods 
 contain considerable of this material. The following gives the per- 
 centage in their ash: Apple, 4.08; asparagus, 4.39; barley, 3.36; red 
 beef, 7.0; buckwheat, 6.66; cheese, 30.32; kidney beans, 7.75; celery, 
 13.11; fig, 18.91; gooseberry, 12.2; cherry, 7.47; milk, 22.; oats, 1.3 
 to ID. I ; pear, 10.39 ; pineapple, 12.15 ; peas, 10.39 ; radish, 8.78; 
 radish tops, 27.9; potatoes, 3.44; rhubarb, 10.04; strawberry, 14.21; 
 spinach, 13.11; wheat, 2.9 to 4.3; walnut, 8.59; fresh beef, 318. 
 
 When the whole wheat flour is used it contains a considerable 
 amount of the lime salts, but in the process of making white flour 
 it is almost entirely removed; and where children are fed princi- 
 pally on white bread, butter and tea the system is starved, although 
 they may eat a great deal, the bones are weak and the teeth decay, 
 but by a judicious choice of the foods above named this can be 
 prevented. 
 
 The following table is carefully compiled. Numerous authorities 
 have been consulted in making it up; an average of the whole has 
 been used. It will give a good idea of the relative proportions of 
 material in each food named: 
 
 mifvtMKmmn\Mi>n 
 
19 
 
 Arrowroot 
 
 Banana 
 
 Barley meal : 
 
 Beans, dry 
 
 Beef, average 
 
 Beet 
 
 Bread, white 
 
 Bread, whole wheat. . . 
 
 Butter, no salt 
 
 Cabbage 
 
 Cheese, medium 
 
 Cream 
 
 Egg, white 
 
 Egg, yolk 
 
 Maize 
 
 Milk, human 
 
 Milk, goats 
 
 Milk, cows 
 
 Milk, skim 
 
 Butter milk 
 
 Mutton, average 
 
 Oatmeal 
 
 Oysters 
 
 Salmon 
 
 Herring 
 
 Mackerel 
 
 Trout 
 
 Whitefish 
 
 Parsnip 
 
 Pork, lean 
 
 Pork, fat 
 
 Peas 
 
 Potatoes, Irish 
 
 Potatoes, sweet 
 
 Poultry 
 
 Rice 
 
 Rye meal 
 
 Sugar 
 
 Treacle 
 
 Turnip 
 
 Veal, average 
 
 Venison 
 
 Wheat flour 
 
 WATER 
 
 l8 
 
 7936 
 
 »5 
 
 12.04 
 
 72 
 
 835 
 
 35.59 
 
 370 
 
 8.8 
 
 91-5 
 
 42.2 
 
 66 
 
 78 
 
 *52 
 
 135 
 
 88 
 
 86.5 
 
 87.5 
 
 88 
 
 88 
 
 7525 
 10 to 15 
 
 89.7 
 61.8 
 74.64 
 71.2 
 
 77.51 
 
 78 
 
 82 
 
 7257 
 47-4 
 »5 
 74.98 
 
 67,5 
 74 
 13 
 15 
 5 
 23 
 91 
 
 75 
 75-76 
 
 15 
 
 NITl^ATES 
 
 KAT 
 
 HTARCM 
 
 OK su(;ar 
 
 
 
 82 
 
 485 
 
 053 
 
 19.69 
 
 6.3 
 
 2.4 
 
 74.3 
 
 24.02 
 
 2.07 
 
 58.25 
 
 20.95 
 
 5.85 
 
 0.32 
 
 15 
 
 
 113 
 
 7.06 
 
 0.46 
 
 569 
 
 8.1 
 
 1.6 
 
 51 
 
 2.7 
 
 8555 
 
 
 0.2 
 
 0.5 
 
 5.8 
 
 295 
 
 22 7 
 
 1.8 
 
 2.7 
 
 26.7 
 
 2.8 
 
 20.4 
 
 
 
 17.47 
 
 30 
 
 
 10 
 
 6.7 
 
 64.5 
 
 2 
 
 36 
 
 6 
 
 4 
 
 4 
 
 4-7 
 
 3.45 
 
 3-7 
 
 4.7 
 
 4 
 
 1.8 
 
 54 
 
 41 
 
 0.7 
 
 6.4 
 
 17.2 
 
 6.3 
 
 
 12 to 19 
 
 5 to 7 
 
 63 to 74 
 
 4.95 
 
 0.37 
 
 2.63 
 
 20.15 
 
 1570 
 
 
 1455 
 
 9.03 
 
 
 19 36 
 
 8.08 
 
 
 19.18 
 
 2.10 
 
 
 18.1 
 
 2.9 
 
 
 I.I 
 
 0.5 
 
 154 
 
 20.25 
 
 6.81 
 
 
 14.54 
 
 37 34 
 
 
 22 
 
 2 
 
 53 
 
 1.88 
 
 0.16 
 
 21.92 
 
 1-5 
 
 0.3 
 
 27.2 
 
 21 
 
 3.8 
 
 
 6.8 
 
 0.7 
 
 795 
 
 8 
 
 2 
 
 73.2 
 95 
 
 77 
 
 1.2 
 
 
 7-2 
 
 19.5 
 
 43 
 
 
 19-77 
 
 1.92 
 
 1.42 
 
 II 
 
 2 
 
 70.3 
 
 Salts 
 
 097 
 
 2 
 
 362 
 1. 15 
 
 37 
 1.9 
 
 23 
 
 0.2 
 0.7 
 
 4.5 
 
 0.8 
 0.6 
 
 1.4 
 
 0.4 
 
 0.8 
 
 0.65 
 
 0.8 
 
 0.8 
 
 1.25 
 
 to 3 
 
 2.35 
 
 2.35 
 1.8 
 
 1.36 
 
 1. 21 
 
 z 
 
 I 
 
 II 
 
 0.74 
 
 2.4 
 
 I 06 
 
 2.6 
 
 1.2 
 
 05 
 18 
 
 0.6 
 I 
 
 I 13 
 1-7 
 
20 
 
 SODIUM CHLORIDE, OR COMMON SALT* 
 
 Common salt is found in many foods, and can be got from these 
 in a better form for the needs of the body than in the pure salt, but 
 most people have become so accustomed to using it in large quan- 
 tities that this supply from the food itself would not satisfy them. 
 In the ash of those foods the percentage is: Asparagus, 12.94; fresh 
 beef, 19.31 ; pineapple, 17 ; radish, 7.07 ; radish top, 8.5 ; lettuce, 
 7.82; rhubarb, 8.84; spinach, 7.93; potato, 5.26; fig, 4.02; straw- 
 berries, 2.78; cauliflower, 2.78; kidney bean, 2.80; oats, o.i to 5-8. 
 
 Too much salt used on food is injurious, as it is thrown out 
 largely by the kidneys. 
 
 FLESH FOODS, 
 
 This table shows that all flesh foods contain a large amount of 
 nitrogenous material, and that fish contains as much as animal food, 
 especially salmon, which generally contams less water than beef; 
 and fish when they agree with a weak stomach, have the advantage 
 that they are more easily digested. No one could live for a length 
 of time on flesh foods alone, as they are, unless very fat, deficient 
 in the carbonates. Many persons eat too much flesh foods under 
 the mistaken idea that they are the best to support the strength; 
 used once a day in limited amount they are very helpful to many 
 persons, but when used in too large quantities, to the exclusion of 
 fruits and grains, they are a prolific source of many of the diseases 
 that are becoming so common, such as rheumatism, gout, con- 
 sumption and cancer. They contain a large amount of water, as 
 will be seen by the table, and that water is not of the high char- 
 acter of the water contained in the ripe fruits, but contains a large 
 amount of waste products, because no matter how healthy a living 
 animal is, there is a constant amount of waste going on in the tissues, 
 which is being carried out of the body by the fluids. Flesh foods 
 should be always well cooked, for the cooking, if well done, destroys 
 any live germs that may be in the flesh, such as worms or the 
 trichinae often found in pork. Chicken is often the best kind of flesh 
 to be used by those whose stomachs are weak. Highly seaisoned 
 food of any kind is very objectionable, as it perverts the natural 
 
21 
 
 taste and spoils one from enjoying the beautiful natural taste of food. 
 Pork, while probably the best-liked of all the flesh foods, is more 
 apt to produce diseaJic than any of the others on account of the 
 filthy habits of the pig. Dr. Clark is said to have asked this grace 
 when requested to by his hostess: ' O Lord, if Thou can hlcss 
 under the Gospel what Thou didst curse under the law, bless 
 this pig." 
 
 HOW TO CURE DRUNKENNESS, 
 
 It is a great mistake to suppose that most people cannot live and 
 keep good health without the daily use of flesh. Large masses of 
 the population of the globe seldom or ever taste flesh. If the right 
 proportion of other foods be used, about seven parts of carbonaceous 
 material to one part of nitrogenous (which can easily be reckoned 
 by the table given), good health can be maintained without the use 
 ol flesh at all. A person who has used a great deal of meat, making 
 a sudden change will probably suffer for a short time until the 
 digestive organs adapt themselves to the change. I have lived for 
 many months without using flesh of any kind, and did as much work, 
 both mentally and physically, as when using meat. I make these 
 statements because I believe the very best way to cure the drink 
 habit, as well as that of smoking, is to give up entirely the use of 
 all flesh foods. Such a course, if persisted in, with a thorough course 
 of bathing, will cool the feverish system and enable the poor victim 
 to throw ofT his chains of slavery better and easier than all the 
 boasted cures, which bring money to their vendors, but too often 
 bitter disappointment to the user and his friends. The use of 
 tobacco, alcohol and condiments, as well as tea, should be dropped 
 at once, and get back as quickly as possible to plain, natural food. 
 
 MILK. 
 
 Milk contains all the elements to properly sustain life in the 
 young, and it should be their only food at first. It is extensively 
 recommended for invalids, and in many cases is very beneficial, but 
 there are some persons who -cannot use it without great suffering; 
 this is on account of a peculiar temperament, which many physicians 
 
- 
 
 p 
 
 I" 
 
 I' 
 
 i2 
 
 do not well uiulerstand. Milk, when used by persons with .'i weak 
 stomach, should either be sipped slowly or sucked through a tube; 
 sucking is nature's method, and will often prevent the distress some 
 so bitterly complain of. When it is drunk rapidly it forms a large 
 clot in the stomach, which causes the distress. Skim milk or butter- 
 milk will often agree with one better than the new milk. Milk is 
 not suflicient as a food for an adult to do hard work on; too large 
 an amount would be re(iuired. Milk is also deticient in iron. At 
 birth the young animal is provided with an extra amount of this 
 necessary material. , 
 
 EGGS. 
 
 Eggs contain a large amount of nitrogenous material; the white 
 of egg is almost entirely composed cf this; and when it is used raw. 
 and well whipped, is very easily digested. The yolk, on the other 
 hand, contains quite a percentage of oil, and is harder to digest. 
 Some persons cannot use eggs at all, and others, if they use too many 
 or too constantly, will be injured. Where the liver is at all weak 
 this is the case, and such should use eggs in great moderation. 
 Contrary to the general rule Wiith most foods, the less they are 
 boiled the easier they are digested, while with some the yolk boiled 
 very hard, and when thoroughly masticated, digests easier. Eggs 
 contain a large amount of sulphur. 
 
 C. Oilman Currier, M.D. in his work, "Outlines of Practical 
 Hygiene," says: "The egg of an average hen has no more food 
 value than one-third of a pint of milk, and lacks the sugar of the 
 milk. One dozen of eggs have only a trifle more food value than a 
 pound of fat meat." Eggs mixed and baked with other food often 
 cause great trouble to weak -stomachs. 
 
 COFFEE AND TEA. 
 
 Dr. Currier says: "The ancient view that these drugs lessened 
 the need for food, or that they improved nutrition, is incompatible 
 with the most recent scientific knowledge. Coffee and tea add 
 nothing to the real strength of the system." Dr. James Henry 
 Bennett, in his work, "Nutrition in Health and Disease," says: "Tea 
 
27, 
 
 and cofTof, and all nervi' stimulants of the same class, may likewise 
 disturb digestion, and their use may be f«)ll()wed by lithatic urine, 
 especially if they are taken in a v^ry concentrated form. They are 
 less liable to produce this result than beer or wine." Tea always 
 a^?jfravates any diso'"der of urinary or sexual orphans; those who 
 value their children^ best interests shoulil not K'v'c them tea or 
 coffee. 
 
 The following table from the work of J. Pereira. M.D., F.R.S. 
 and T..S.. on "Food and Diet," will jjlive a ^«)od idea of the time 
 various kinds of food take to digest: 
 
 Apples sweet Simellow 
 .sour " 
 <• " hard 
 
 Barlev 
 
 Bass fresh 
 
 Beans 
 
 Beans pod 
 
 Beef 
 
 " fresh lean * 
 
 " steak 
 
 " fre.sh lean dry 
 
 " old hard salted 
 " suet fresh 
 
 Beets 
 
 Bread wheat 
 
 Bread corn 
 
 Butter 
 
 Cabbage head 
 
 Cake sponge 
 
 Carrot 
 
 Custard 
 
 Chicken 
 
 " soup 
 
 Green corn & beans... 
 
 Cheese ohl strong 
 
 Cat fi.sh 
 
 Ducks domestic 
 
 " wild 
 
 Dumpling, apple ., 
 
 Eggs, whipped 
 
 " fresh 
 
 Fowls, domestic 
 
 Raw 
 
 Boiled 
 
 Broiled 
 
 Boiled 
 t< 
 
 It 
 
 Ro.i«ted 
 
 Broi!«d 
 
 Roasted 
 
 Boiled 
 
 Baked 
 i" 
 
 Raw 
 Boiled 
 Baked 
 Boiled 
 Baked 
 Fricasseed 
 Boiled 
 
 14 
 
 Raw 
 Fried 
 
 Roasted 
 
 i« 
 
 Boiled 
 
 Raw 
 
 Soft boiled 
 
 Raw 
 Hard boiled 
 Fried 
 Boiled 
 
 I 
 
 2 
 2 
 2 
 .1 
 
 3 
 
 2 
 2 
 3 
 3 
 3 
 3 
 4 
 .S 
 3 
 3 
 3 
 3 
 
 2 
 
 4 
 
 2 
 
 3 
 
 2 
 2 
 
 3 
 3 
 3 
 3 
 4 
 4 
 3 
 
 3 
 
 2 
 
 3 
 3 
 
 4 
 
 M. 
 
 30 
 
 50 
 
 Lamb. 
 Milk ., 
 
 Mutton, fresh 
 
 30] Oatmeal 
 
 45 Oysters, fresh 
 
 .^0 •• soup. 
 
 30|Parsnips 
 
 i5iPotatoes, Irish 
 
 301 " " 
 
 45| " " 
 
 3f|Pork, sucking pig 
 
 15} " recently .salted... 
 
 30 
 
 30 
 
 .30 
 
 .30 
 
 IS i Rice 
 
 4,S|Sago 
 
 45 
 
 fat and lean 
 
 Soup, Iwef&vegetables 
 Salmon trout 
 
 " salted 
 
 Turkey, wild 
 
 " " domestic 
 
 45 
 30 
 30 
 
 Tapioca 
 30 Ttirnips 
 
 .Tripe, soused . 
 
 I Veal, fresh , 
 
 3o| " " 
 
 3oiVeni.son steak 
 
 Broiled 
 
 Boiled 
 
 Raw 
 
 Broiled 
 
 Boiled 
 
 Roasted 
 
 Boiled 
 
 Raw 
 
 Roasted 
 
 Stewed 
 Boiled 
 Boiled 
 Baked 
 
 Roasted 
 Boiled 
 
 Roasted 
 Raw 
 
 Broiled 
 Boiled 
 Fried 
 
 Roasted 
 Boiled 
 
 Fried 
 
 Boiled 
 Roasted 
 
 Boiled 
 Roasted 
 
 Boiled 
 
 Broiled 
 
 Fried 
 
 Broiled 
 
 3 
 
 2 
 2 
 3 
 3 
 3 
 3 
 2 
 
 3 
 3 
 
 3 
 2 
 
 2 
 
 2 
 
 3 
 2 
 
 3 
 3 
 4 
 1 
 5 
 I 
 I 
 
 4 
 I 
 I 
 4 
 2 
 2 
 2 
 2 
 
 3 
 I 
 
 4 
 4 
 I 
 
 M. 
 
 .30 
 
 15 
 
 15 
 
 55 
 15 
 .30 
 30 
 30 
 30 
 .30 
 .30 
 30 
 
 15 
 
 15 
 15 
 
 45 
 
 .30 
 30 
 
 18 
 
 25 
 
 30 
 
 30 
 
 30 
 35 
 
24 
 
 THE STOMACH. 
 
 Stomachs may be compared to grinding machines. Some are 
 large and strong, while others are small and delicate, and can only 
 deal with fine material. Persons working much outside, especi-illy 
 at rough, hard work, do much better where they get strong, coarse 
 food, such as pork, beans and peas; and easily digested food, such 
 as rice, arrowroot and whipped eggs, would give them very little 
 satisfaction; they want something that will stay with them. To such 
 persons too much cooking spoils the food, whereas persons with 
 weak stomachs, as a rule, require their food thoroughly cooked, so 
 that the particles of the food are well broken up, that the juices of 
 the stomach may easily reach them. Sucli persons should masticate 
 their food thoroughly; upon this knowledge depends much of their 
 health and happiness. Persons with weak digestion should not use 
 ice cream, especially at meals, as the cold lowers the temperature 
 of the stomach and greatly retards digestion. Hot water, milk and 
 sugar, taken after eating, is much more beneficial, used in 
 moderation. 
 
 VARIETY IN FOOD. 
 
 Some persons can live continuously on one class of foods, keep 
 good health, and have no great desire for change, but the large 
 majority of people, especially those who are much confined, soon 
 tire of the same kinds of food, and crave change; the change should 
 not, however, be too great at once. Many persons using altogether » 
 another kind of food than that they have been used to, if they use 
 it in any quantity, at first are apt to suffer from indigestion; for 
 instance, when green peas come in, in the spring, if used at first 
 freely, are apt to cause diarrhoea. When small quantities of a new 
 class of food are used at first the stomach gets a chance to gradually 
 adapt itself to the new requirements, as the stomach and bowels 
 secrete fluids to digest the foods they are accustomed to, and as a 
 rule adapt themselves to fresh conditions if they are given a reason- 
 pble chance. Persons with rather weak digestion should not use 
 many different kinds of food at a meal, and should eat rather less 
 than they desire; especially is this the case with the third meal. They 
 
2^ 
 
 should never eat anything between meals, and avoid all kinds of 
 pastry, and rich food until their stomachs become stronger at least. 
 
 COOKING FOOD. 
 
 As already stated, most food should be well but plainly cooked. 
 Meat should be cooked with a good, sharp fire at first; this closes 
 up the outside and prevents the juices from escaping. Frying is the 
 worst form of cooking food. Pereira, in his work, "Food and Diet," 
 says: "The influence of heat on fatty substances effects various 
 chemical changes in them whereby they are rendered obnoxious to 
 the stomach. Hence those culinary operations in which fat or oil 
 is subjected to high temperatures are objectionable for tlie preparation 
 of foods for persons with weak stomachs. On this account dys- 
 peptics should be prohibited from employing foods prepared by 
 frying, as in this operation the heat is usually applied by the inter- 
 medium of boiling oil or fat. Fixed oils give off while boiling 
 carbonic acid, a little inflammable vapor, and an acid volatile oil 
 called acroleine, while the fatty acids of the oils are in part set free. 
 It has always appeared to me that cooked butter proves more 
 obnoxious to the stomach than cooked olive oil. This I ascribe to 
 the facility with which, under the influence of heat, the volatile 
 acids of butter are set free." This is also the reason why all kinds 
 of food cooked with any kind of grease in them prove objectionable 
 to weak stomachs, and nearly all cooks and bakers spoil the food 
 in this way; even oat cake, when made by bakers, is mixed with 
 some kind of grease, making it indigestible. 
 
 The following extract is from " Practical Hints in Household 
 Management" in Chambers' Journal for March, 1900 : "All boiled 
 meat should be put on in hot water, to set the albumen and retain 
 the juices. Meat boiled to make soup or stock (beef tea), on the 
 contrary, should be put on in cold water to dissolve the Osma-zome 
 and extract the juices. The great art in cooking animal food is to 
 apply the heat, whether wet or dry, so as to fix the albumen, and 
 so coat over the meat at first. This it is that makes broiling so 
 favorite a method of cooking, for, the surface of the meat becoming 
 quickly charred, the evaporation of the juices is retained and a higher 
 flavor generated. The loss, both by boiling and roasting, varies so 
 

 20 
 
 If 
 
 PI 
 
 much under different circumstances that there is little satisfaction 
 in recording experience or quoting from tables. About 25 per cent, 
 is a fair average of loss in roasting under ordinary conditions; while 
 in boiling the loss varies from 6 to 16, per cent., the lowest per- 
 centage being in bacon, and the highest in salt beef ; in domestic 
 poultry it averages 15. It thus appears that the loss in roasting 
 far exceeds that by boiling; and when we take into account that the 
 loss by the latter is not actual loss, but that what goes out of the 
 solid is found in the Huid that is in the soup, it may be asserted that 
 of the two processes boiling makes the least alteration in value. But 
 for a family of hmited means, where the butcher's bill is a serious 
 item, and where the greatest amount of nourishment has to be got 
 out of the smallest modicum of material, stewing is by far the most 
 economical mode of dressing me.at. An Irish stew of potato, onion 
 and neck of mutton, nicely cooked, is a capital winter dish for a 
 ^imily." 
 
 On the score of economy as well as healthfulness, however, the 
 grains and fruits, as I have already stated, stand at the head of the 
 list. Unleavened bread, where it can be got, with ripe fruit, is easily 
 digested, is very nutritious, and reciuires very little labor in pre- 
 paring. The following recipe may be of value to some with whom 
 leaven bread docs not agree. Use whole wheat flour; make into a 
 stiff dough with pure water; add nothing but a little salt, roll out 
 thin, cut into strips about the size of fingers and bake in a very ciuick 
 oven. The oven must be real hot when they are put in; the heat 
 will close the outside, and the imprisoned air will raise them. Or 
 use iron gem pans; have them very hot; make your dough the same 
 way, but only stiff enough to lift and drop off a spoon ; fill each 
 pan nearly full, and put at once into a very hot oven; do not scorch. 
 This makes very sweet, nutritious, easily digested bread, and there 
 is scarcely any loss of nutrition. The bread is light if everything is 
 very hot, but is spoiled if this is not attended to. If baking powder 
 is used, it is better to make one's own, which can easily be done. 
 Get half a pound of cream of tartar, a quarter pound of baking soda 
 and a quarter pound of corn starch or flour; mix thoroughly together 
 by passing three or four times through a sifter. This makes a first- 
 class baking powder, and will contain no adulterations, as most of the 
 baking powders do, and can be made much cheaper than any of them. 
 
27 . - 
 
 While yeast-raisod bread is the most popular, and likely will remain 
 so, quite a percentage of the food material is destroyed in the act 
 of raising ; besides some of the yeast remains in the bread, and 
 causes endless trouble to weak stomachs; this may be obviated in 
 part by using stale bread, cutting it very thin and thoroughly toasting 
 in the oven, but do not spread butter on il till just before eating. 
 
 There are a few articles of diet which should have their place 
 on tne table in every household all the year round, especially 
 where there are children or students. I here append a few, 
 with recipes : Whole Wheat Bread. — Make a batter of white Hour, 
 using a quart of warm water and a tablespoon of sugar, adding 
 yeast; set to rise. When light enough add enough whole wheat 
 flour to make a stifY dough, adding a little salt. Mix thoroughly 
 with a heavy spoon or with the hands; set again to rise; do not 
 let it stand a moment after it has risen, but mix again and put into 
 greased baking pans; let stand a few minutes, and bake in a mod- 
 erately hot oven. A moderately sized loaf should bake in half an 
 hour. If allowed to remain in the oven a long time it will be dry. 
 A little molasses added to the above helps to keep the bread moist. 
 Wheatlets, or wheat grits, make an excellent food for children or 
 brain workers. It may be made into a pudding with suet, fruit, 
 milk and eggs in the same proportion as any other pudding, using 
 wheatlets instead of ,'^k)ur, baking or steaming. It makes an excellent 
 biscuit made in the ordinary way with milk and baking powder; roll 
 out thin and bake quickly in a hot oven. Or made into a batter, 
 omitting the suet, and baking, a very good light cake is the result, 
 usi'ng sweetening to taste. 
 
 CONSTIPATION. 
 
 To prevent constipation one requires to use the right kind of 
 food; for constipation is one of the grievous evils of modern life. 
 Purgatives relieve but for a time only, and in the long run increase 
 the mischief; where mercurials are used they ruin the constitution. 
 "The liver and intestines, accustomed to be stimulated by medicinal 
 agents, become more and more torpid, and only act at last when 
 medicinally coerced." — Bennet. The real remedy is the constant 
 use of whole wheat flour or oatmeal, cornmeal, ripe fruit, figs. 
 
It ! 
 
 u 
 
 28 
 
 prunes, with plenty of exercise. The use of white flour, cheese, milk, 
 lean meat and all concentrated food causes constipation. A person 
 can never be really well who suffers, ^ong from constipation. The 
 best means when the bowels will not act naturally is to inject into 
 the bowels about half to a pint of moderately cool water ; the 
 fountain syringe is fully the best to use. Be regular, and nattu-e 
 will aid. 
 
 THE HAIR. 
 
 The hair might often be preserved very much better than it is by 
 a little attention. It should not only be well brushed and kept clean, 
 but the scalp should be kept clear of dandrufif; this can be easily 
 done by one's self. Massage the scalp thoroughly every day by 
 using the points of the fingers, working very firmly all over the 
 head well into the roots of the hair; no liniments need be used in 
 doing this, only if the hair is of a very dry nature a little oi' 
 may be used. If this massaging is done thoroughly it will prevent 
 the hair falling out, and will help to bring it in again if it has 
 already partly fallen out; it will likewise, in a measure, prevent the 
 hair from turning grey. 
 
 CARE OF THE EYES. j 
 
 The eyesight may often be preserved to old age in good order, 
 so that one can read ordinary type to a great old age without the 
 aid of glasses. This may seem incredible to many, and to some 
 look like one of the fairy stories that medicine vendors tell about 
 their wares in order to dupe the sick and sufTering ones out of their 
 money. There is no money to be got by anyone out of this pre- 
 scription, however, and if the young and middle-aged will faithfully 
 carry out instructions they will in many cases be able to dispense 
 with spectacles. I speak from experience. Never strain the eyes 
 by looking too long and steadily at an object. If you are so situated 
 that you have to do this, lift the eyes occasionally and look round 
 for a few minutes or seconds; never, if you can help it, look steadily 
 at a black object by poor light. Never rub the eyes with the hand; 
 wipe them always with a soft article. Massage them at least once 
 
2> 
 
 every day for a few minutes. The way to do ithis is to use the thumb 
 and first or second finger; place them at the outside of each eye, 
 drawing them ^^iit^y toward the nose above and below the eyeball; 
 when doing so just shut the eyelids gently; do not use much force. 
 When the eye is irritated, instead of rubbing with your hand, which 
 is almost universally done, do this with your finger and thumb; this 
 keeps the eyeball in its natural rounded condition, and so preserves 
 the correct focus for reading. The cause of people holding the book 
 further away from them as they grow older is because the eyeball 
 is flattening, partly because they rub it flat with their hands. This 
 massage also keeps tlie very fine muscles of the eye limber, and 
 enables the eye to readily accommodate itself to light or darkness. 
 Another good plan, when the eyes feel tired or irritated, is to open 
 and shut the eyes frotiuently. If the eyes have a tendency to con- 
 gest, bathe them frequently with cold water ; to those who can 
 stand it a good plan is to put the face in cold water and open the 
 eyes in the water just for a few seconds. This is not a cure-all for 
 all defects of vision, but where a person has good eyesight it may 
 be preserved to a great old age by following these directions. When 
 the nervous system is out of order, the eyesight, as well as the 
 memory, will often fail, and will recover again when the general 
 health is restored. 
 
 TO PREVENT STIFFNESS. 
 
 Many persons, when they reach middle life, complain of being 
 stiff; that can in a great measure be prevented, where no disease 
 exists, by exercising freely. Use constantly some form of exercise 
 that will bring every muscle of the body into! play, moving the joints 
 freely. Be as much as you can in the open air and sunshine. Walk 
 frequently ; if you fatigue easily by walking, practise every day, 
 walking some" distance that you find you can without great fatigue, 
 gradually increasing the distance; have your clothing so that it does 
 not impede easy movement. Bathe in the sunshine ; if too much 
 sunshine weakens you, use less of it. but always get some sunshine. 
 
 BATHING. 
 
 A very great deal can be done by the judicious use of water to 
 strengthen the body, and a great deal of mischief can be done by its 
 
improper use. Cold water, as a rule, is strengthening, and hot water 
 weakening, and yet hot water can often be used to the greatest 
 advantage in relieving pain, and the over use of cold may do serious 
 mischief. Where persons can bathe the whole or part of the body 
 in cold water and feel a comfortable glow immediately after, it has 
 benefited them, but if the skin remains blue, and they feel cold for 
 a length of time, it has injured them. Persons bathing in the lake, 
 sea or river, and remaining long in the water, are very apt to injure 
 themselves. A quick sponge over of a limb with cold water and then 
 well rubbed dry will often allay a nervous irritation. 
 
 It would be impossible to deal in a brief work like this with the 
 various forms of disease which people suffer from, and which are 
 often obscure, requiring a careful personal examination by a skilful 
 physician to determine the cause. Where no vital organs are seri- 
 ously injured, however, the majority of suflferers can be restored to 
 healtH by judicious treatment. I have seen many such cases restored 
 to health. Nature is ever kindly when we comply with her laws; 
 and the true secret of health is to have every organ of the body 
 acting normally. 
 
■i 
 
 ■■Mi 
 
 Persons suffering from chronic diseases in any form, where 
 there are no internal organs seriously injured, can be cured in 
 most cases, and greatly relieved in every case, where careful 
 natural treatment is given. References can be given to many 
 persons thus cured after years of suffering. 
 
 A. WALLACE MASON, M.D., 
 
 42 Gloucester St., Toronto.