Chapter III: Part 3

These meals are rather liberal, and if there should be the slightest fullness experienced after eating, the quantity should be reduced. The breakfasts are light, and one might add slightly to them if they do not satisfy normal hunger.

Mastication should be perfect. Eating should be very deliberate. Avoid heavy reading or earnest conversation while eating; these disturb the flow of saliva and prevent thorough mastication.

A cup of wheat bran, well cooked, should be taken with the morning and the evening meal about twice or three times a week.

A glass of water and the juice of a sweet orange may be taken just before retiring, and exercises as prescribed.

SUMMER MENU

_BUILDING UP THE NERVOUS SYSTEM INCREASING VITALITY_

BREAKFAST

A melon or peaches
Two or three tablespoonfuls of nuts
One very ripe banana--red variety
A baked sweet potato
One egg, either cooked two minutes, or whipped
with a little sugar and lemon juice

LUNCHEON

One fresh vegetable--beans, beets, or corn
A baked sweet or a white potato
A glass of milk; buttermilk preferred
A melon or very ripe peaches

DINNER

A small green salad, with oil
Lima beans, okra, or corn
A baked potato
Figs, with cream and nuts

SUPPLEMENTARY DINNER

If there is a desire for something salty or more pungent in taste and flavor, the following menu may be used:

Fish or chicken
A potato
A fruit salad
Ice-cream--home-made

If the two-meal-a-day plan is desired, luncheon may be omitted entirely, and the proportions composing the morning meal slightly increased.

FALL MENU

_BUILDING UP THE NERVOUS SYSTEM_

_INCREASING VITALITY_

Choice of the following menus:

MENU I MENU II

BREAKFAST

A cantaloup or peaches One or two red bananas,
A small portion of boiled eaten with soaked prunes
whole wheat, with cream and cream
Two tablespoonfuls of nuts A liberal portion of
with cream and figs gelatin--very little sugar
One egg, either whipped
or cooked two minutes

LUNCHEON

An ear or two of tender corn One fresh vegetable--choice
A baked sweet potato One egg, cooked two minutes
Nuts and raisins, with cream A baked potato or baked
beans

DINNER

Endive or celery Fish or lobster--a very
Lima beans and corn small portion
Whole wheat bread with A baked potato
butter A fruit salad
A cantaloup Corn bread
Two egg whites, whipped
with a particle of sugar
and eaten with gelatin

WINTER MENU

_BUILDING UP THE NERVOUS SYSTEM INCREASING VITALITY_

BREAKFAST

A very little sweet juicy fruit--winter pears
or grapes
One egg, prepared choice
One or two exceedingly ripe bananas, baked,
eaten with cream, dates, figs, or raisins
A cup or two of cocoa

LUNCHEON

Any one or two fresh vegetables, such as:
Beans Peas
Carrots Squash
Onions Turnips
A slice of coarse bread, or preferably a baked
sweet or white potato

DINNER

One or two fresh vegetables
Choice of eggs or fish; eggs preferred
A green salad
A few nuts
One extremely ripe banana, with cream
Gelatin, with cream

SPRING MENU

_FOR AGED PERSON BUILDING UP GENERAL HEALTH_

/First Day/:

BREAKFAST

A full glass of cool water
A cup of junket, unsweetened
One whole egg, lightly poached
A very small, baked white potato
A cup of hot water

LUNCHEON

A large, boiled Spanish onion
A very rare omelet or a potato
A cup of hot water

DINNER

Green peas, served in the pod
A boiled onion
Steamed rice
Two egg whites, whipped, served with a glass of
fresh milk

Just before retiring, drink half a glass of water, and devote from three to five minutes to some of the exercises shown in Vol. V, pp. 1343 to 1346. Give special attention to deep breathing.

/Second Day/: Same as the first, slightly increasing the quantity of food, if the quantity named does not seem sufficient.

/Third Day/:

BREAKFAST

Oatmeal simmered over night
Two extremely ripe bananas, baked, eaten with
thin cream
Raisins, nut butter, and cream

LUNCHEON

A small portion of asparagus or green peas, with
a baked white potato
A cup of junket

DINNER

Asparagus, green peas, or beans
Fish, lobster, white meat of chicken, or whipped
eggs
A potato

From one and one-half to two glasses of cool water should be drunk at each of the above meals, or, if preferred, a cup or two of hot water.

Just before retiring, take vigorous deep breathing exercises.

/Fourth Day/: Same as the third, varying the menus by changing vegetables or fruits.

/Fifth Day/: Same as the first, repeating these menus so long as they appeal to the taste and satisfy normal hunger.

SUMMER MENU

_FOR AGED PERSON BUILDING UP GENERAL HEALTH_

BREAKFAST

Peaches or cantaloup
Corn hominy, with cream
Two glasses of milk

LUNCHEON

Spinach or lettuce
Lima beans or boiled corn
A potato--sweet or white

DINNER

One fresh vegetable--choice
Buttermilk or fish
A potato
Sliced peaches or a melon

Where milk is not prescribed, I would advise drinking from one to two glasses of water at each meal.

Masticate every atom of food to extreme fineness.

FALL MENU

_FOR AGED PERSON BUILDING UP GENERAL HEALTH_

BREAKFAST

A baked apple or soaked prunes
One extremely ripe banana
Plain wheat, boiled until the grains burst open
A pint of rich milk
Half a cup of wheat bran, cooked

LUNCHEON

A baked potato or baked beans
Cooked spinach or a morsel of anything green
in the way of a salad
One fresh vegetable--carrots, string beans,
parsnips, squash, or onions. String beans, with a
Spanish onion, preferred

DINNER

Vegetable soup
A potato
Carrots, parsnips, or beans
Junket or gelatin

The following are emergency meals which may be taken once or twice a week:

EMERGENCY BREAKFAST

Whole wheat gems
A pint of milk
A cup of cocoa
(Inasmuch as milk, in small quantities, may be
constipating, some bran should be taken at this
meal)

EMERGENCY DINNER

Choice of the following:
_a_ Tender fish, with baked or mashed
potatoes (If something sweet is desired
a very simple dessert, such as plain ice-cream,
may be eaten)
_b_ Chicken or turkey
Mashed or baked potatoes
A cup of chocolate

WINTER MENU

_FOR AGED PERSON BUILDING UP GENERAL HEALTH_

BREAKFAST

A cup of hot water
A few Malaga grapes or the juice of a very sweet
orange
Two medium-sized, baked sweet potatoes,
eaten with butter
A glass of clabbered milk, or a cup of junket,
with very little sugar
A small portion of wheat bran

LUNCHEON

A small quantity of something green--endive,
lettuce, or celery, eaten with nuts, oil, and a very
little salt
Boiled onions, carrots, or parsnips
A baked potato
A liberal portion of gelatin
A cup of hot water

DINNER

Spinach, or a salad with oil
Turnips, beets, carrots, parsnips--any two of
these
A baked potato, with baked beans or rice
A portion of junket, fish, or chicken
A portion of gelatin, with cream--optional

SPRING MENU

_STRENGTH AND ENDURANCE (HEALTHY PERSON)_

BREAKFAST

Half a glass of water
Choice of fruit--a small portion
Gems, cakes, or muffins made from coarse corn-meal
or bran meal; serve with butter
A red banana, with cream, nuts, and raisins
Milk

LUNCHEON

Peas, beans, or lentils--dried
One green vegetable
Corn bread and butter
Buttermilk

DINNER

Cabbage, celery, lettuce, or romaine, with oil
One or two fresh vegetables--peas, potatoes,
etc.
An egg, milk, fish, or gelatin--any two of these
proteid foods
Rice, with honey, or raisins with cream, if something
sweet is desired

Sufficient wheat bran should be taken to keep the bowels in normal condition.

SUMMER MENU

_STRENGTH AND ENDURANCE (HEALTHY PERSON)_

BREAKFAST

Peaches, plums, cantaloup, or berries
Steamed corn, scraped from the cob. Recook
lightly with whipped egg, stirring constantly
A peeled banana, baked--cream

LUNCHEON

Okra, beets, or eggplant
Salad--tomato, cucumber, and lettuce
Peas or corn
A potato--sweet or white

/Note/: The salad, with one vegetable, is sufficient if one is not engaged in strenuous work.

DINNER

Salad--green
Rice or corn hominy
One or two fresh vegetables
Buttermilk, junket, or fresh eggs
Cantaloup, melon, or peaches

FALL MENU

_STRENGTH AND ENDURANCE (HEALTHY PERSON)_

The following menus should be adhered to for about thirty days, choosing such vegetables from the selections named as appeal most to the taste.

Choice of either set of menus may be made; that is, Menu I may be followed by Menu II at noon, returning to Menu I for dinner and so on:

MENU I MENU II

BREAKFAST

Two eggs, cooked very Choice of the following:
lightly _a_ Two medium-sized
A small portion of boiled sweet or white potatoes,
rice or whole wheat, eaten with butter
eaten with cream and a or cream
very little salt _b_ Corn muffins, or corn
A cup of wheat bran, with hominy, with either
cream cream or fresh butter
Two eggs, cooked two minutes

LUNCHEON

A large, boiled onion Gems or whole wheat bread
A liberal portion of baked A pint of rich milk
beans Half a cup of wheat bran

DINNER

Choice of two of the following Baked navy or lima beans
vegetables: A baked white potato
Carrots Parsnips A green salad--a very small
Beets Stewed portion
pumpkin One fresh vegetable
A boiled white potato A glass of buttermilk
Choice--fish, buttermilk, or
eggs
Half a cup of wheat bran

If something sweet is desired, plain ice-cream, egg custard, or gelatin may be eaten at either of the evening meals.

From one to two glasses of water should be drunk at each of these meals.

A cup of sassafras tea may be taken at breakfast. See recipe, Vol. III, p. 681.

WINTER MENU

_STRENGTH AND ENDURANCE (HEALTHY PERSON)_

BREAKFAST

California grapes or soaked prunes
Two eggs--prepared choice
Muffins of coarse cereal meal--butter

LUNCHEON

Corn hominy, with butter
Figs, cream, nuts

DINNER

Bean or pea soup
Whole wheat bread
Turnips, carrots, or onions
Potatoes or rice
Choice of eggs, fish, chicken, buttermilk
Gelatin or junket
Nuts, raisins, or cheese, with hard cracker

SPRING MENU

_MALASSIMILATION AND AUTOINTOXICATION_

Manual labor or physical exercise is almost as important in these conditions as diet, therefore at least two hours during the day should be devoted to labor or vigorous motion of some kind, preferably useful labor, such as wood-chopping or cultivating the soil.

BREAKFAST

A bran meal gem or boiled whole wheat
One very ripe banana, baked in a very hot oven;
eat with a very little butter or cream
Half a glass of rich milk
A spoonful of nut-meats

LUNCHEON

One fresh vegetable--choice; or a vegetable
salad
Boiled corn, or hominy, with either butter or
cream
A small portion of wheat bran

DINNER

A fresh green salad
Any fresh vegetable in season
A new baked potato
One egg, cooked two minutes, or a glass of
kuymiss

If there is a slight tendency toward constipation, a tablespoonful of wheat bran should be taken immediately on rising and just before retiring. This may be taken cooked as an ordinary cereal, or uncooked in hot water.

SUMMER MENU

_MALASSIMILATION AND AUTOINTOXICATION_

Vigorous exercise and water-drinking before breakfast.

BREAKFAST

A melon or a very ripe peach
A banana, with cream and figs--very ripe
A liberal portion of nuts
A glass or two of milk

/Note/: The nuts should be masticated exceedingly fine.

LUNCHEON

Two fresh vegetables, such as:
Asparagus Eggplant
Beans Okra
Carrots Peas
Corn
A potato, prepared choice, except fried
A small green salad

DINNER

A light vegetable soup
Choice of:
Asparagus Onions
Beans Peas
Beets Spinach
Corn or a baked potato
Very tender fish, game, or chicken, if flesh food
or something salty is desired

If the weather is extremely warm, all fat foods should be reduced to the minimum, and an abundance of water drunk both at meals and between meals.

At least an hour during the day should be devoted to moderate exercise and deep breathing.

In all conditions of malassimilation, there is more or less autointoxication. If the diet has been leveled or balanced, the next most important thing is exercise. The best balanced menus will not be effective in removing the causes of these conditions unless there is sufficient time devoted to exercise to create natural hunger.

FALL MENU

_MALASSIMILATION AND AUTOINTOXICATION_

BREAKFAST

A bunch of grapes (Thoroughly masticate the
skins, swallowing the seeds and pulp whole)
Two eggs or one glass of buttermilk
A small, baked potato, sweet or white, with
fresh butter
A cup of hot water or chocolate

LUNCHEON

One fresh vegetable--carrots, parsnips, squash,
or boiled onions
A baked potato
A glass of buttermilk
A cup of hot water

/Note/: If the occupation is sedative, the milk should be omitted.

DINNER

Cooked spinach or a very small portion of green
salad
Fish, chicken, or buttermilk
A baked potato
Boiled onions, or any fresh vegetable
Corn or corn bread
A cup of hot water

Every atom of solid food herein named should be masticated to infinite fineness. Do not overeat; eat slowly and do not engage in animated conversation while eating.

Every morning and every evening, immediately on rising and just before retiring, devote from three to five minutes to vigorous deep breathing exercises. If the bowels are constipated, take a tablespoonful of wheat bran on rising; also a small bunch of grapes and a glass of water. Take a spoonful or two of wheat bran, cooked, with the breakfast and evening meals, and another spoonful in hot water just before retiring.

The quantity of bran taken should be governed by the severity of the condition. When the bowels are once regulated, the quantity may be modified, or perhaps omitted entirely.

WINTER MENU

_MALASSIMILATION AND AUTOINTOXICATION_

On rising, drink two cups of hot water. This should be followed by vigorous exercise in a thoroughly ventilated room.

BREAKFAST

The strained juice of a sweet orange (Florida
seedling preferred)
Two eggs, whipped very thoroughly, to which
add one glass of milk and a tablespoonful each of
sugar and of lemon juice
Half a cup of wheat bran

LUNCHEON

A liberal portion of baked beans
A cup of hot water or cocoa

DINNER

Carrots, parsnips, squash, or pumpkin--any
two of these
Celery or slaw
A very rare omelet, rolled in grated nuts and
cream
A baked potato

SPRING MENU

_NO APPETITE_

A very sharp distinction should be drawn between appetite and hunger. Appetite is a cultivated desire expressed through a sense of /Craving/. Hunger is the normal demand for food, expressed through the salivary glands. Appetite is the desire for liquor, coffee, tobacco, morphin, etc., and for food when one habitually overeats. It is expressed by an empty feeling or craving in the stomach, while hunger is felt only in the salivary glands, and in the region of the throat and the mouth. Appetite weakens the body; hunger stimulates thought and action.

Normal hunger can be produced by limiting the quantity of food below the actual needs of the body, for three or four days, or perhaps a week.

When normal hunger returns, the quantity may be increased, but the combinations should be observed for a week or two.

The following are limited menus composed of foods that will produce hunger after the third or fourth day:

On rising, devote at least five minutes to vigorous deep breathing exercise before an open window, or in the open air. Take a bit of juicy fruit and a glass of water.

BREAKFAST

Cherries or berries (very ripe); neither cream
nor sugar
A banana, very ripe, eaten with two egg whites,
thoroughly whipped, and a very little thin cream

LUNCHEON

A green salad
One fresh vegetable; peas or asparagus preferred
A new potato

DINNER

A green salad, with nuts
Two fresh vegetables
A whipped egg or a cup of junket

It may be well to omit the noon meal for the first three or four days.

If there is the slightest tendency toward constipation, a tablespoonful or two of wheat bran, cooked, should be taken at both the morning and the evening meal.

A glass of water should be drunk just before retiring, and at least ten minutes devoted to exercise and deep breathing.

As appetite returns, the quantity of food may be increased, and a few heavier articles added, such as coarse cereal for breakfast, and a bit of fish or an omelet for dinner.

SUMMER MENU

_NO APPETITE_

A cup of water and a very ripe peach or plum followed by vigorous deep breathing exercises, immediately after rising.

BREAKFAST

Melon or peaches, with a very little cream
Tender ear of boiled corn, scraped from the cob,
and served with butter or a spoonful of cream

LUNCHEON

Lettuce and tomato salad, with grated nuts and
dressing
Corn or beans

DINNER

Cucumber and lettuce salad, with dressing
Summer squash
Lima beans
Melon

FALL MENU

_NO APPETITE_

BREAKFAST

A cup of hot water
A bunch of grapes or a baked apple, without
sugar
One extremely ripe banana, eaten with cream,
figs, and nuts

LUNCHEON

A large Spanish onion, boiled
A baked potato (The potato should be made
very hot with red pepper)

DINNER

Anything green, in the way of a salad, or a bit
of spinach, cooked
A bran meal gem--fresh butter; or a baked
potato
One extremely ripe banana, with cream and
nuts

A bunch of grapes an hour after eating.

WINTER MENU

_NO APPETITE_

On rising, take the juice of an orange, a glass of water, and such exercises as have been already prescribed in the Spring Menu.

BREAKFAST

A teaspoonful of olive-oil
A pint of clabbered milk or junket
Half a cup of wheat bran, cooked, served with
cream
One egg, either whipped or coddled

LUNCHEON

Soup, either vegetable or cream of tomato
A small piece of a crisp cracker
A tablespoonful of olive-oil

DINNER

Two or three bananas, peeled, and baked in a
hot oven; eat with one whipped egg, to which
might be added a very little whipped cream
A glass of rich milk
Half a cup of wheat bran

A glass of cool water or a cup of hot water should be drunk at each of these meals, and, as the appetite becomes normal, the egg and the milk products may be increased, and the heavier vegetables, such as sweet potatoes, baked beans, corn hominy, and plain boiled wheat may be added.

SPRING MENU

_ATHLETIC DIET_

An orange or an apple, on rising

BREAKFAST

Plain wheat, boiled
Eggs or buttermilk
Nuts and raisins

LUNCHEON

Lettuce and tomatoes, with oil
Corn bread or corn hominy
Baked beans, with butter

DINNER

Soup--cream of rice or corn
Peas, asparagus, or carrots
A potato
Baked beans or lentils
A red banana, with raisins and cream

SUMMER MENU

_ATHLETIC DIET_

Berries, melon, or peaches, on rising

BREAKFAST

Three or four whipped eggs; add sugar to
taste, and flavor with fruit-juices
A pint of milk
A corn muffin or a small portion of coarse cereal--flaked
wheat

LUNCHEON

Fresh corn or shelled beans
Buttermilk
Raisins and nuts
Peaches and cream

DINNER

A small salad
Choice of one fresh vegetable:
Beans Peas Lentils
Corn bread
A sweet potato
Cottage cheese and either raisins or currants
Nuts
Plain ice-cream

FALL MENU

_ATHLETIC DIET_

Grapes, melons, or pears, on rising

BREAKFAST

Corn hominy or steamed barley; serve with
butter or cream
A pint of milk
A red banana, with cream, figs, and nuts

LUNCHEON

Lentil soup
Sweet potatoes, with butter
Whole wheat bread
Dates, cream cheese, and nuts

DINNER

A salad of lettuce, tomatoes, and nuts
Green corn
Onions, en casserole
Rice steamed with raisins; serve with butter or
cream

WINTER MENU

_ATHLETIC DIET_

An orange, on rising

BREAKFAST

Baked chestnuts, with butter
Two or three eggs, whipped; add sugar to taste
A whole wheat muffin
A banana, with dates and cream

LUNCHEON

Baked beans
Milk

DINNER

Soup--cream of pea or corn
Squash or stewed pumpkin
Fish or an omelet
Corn bread, with butter or oil
Ripe olives, celery, nuts, and raisins

The primary purpose of fat in the diet is to produce body-heat. About three ounces of fat will maintain normal heat in the average-sized body for a period of twenty-four hours. The amount of fat taken by the athlete should be governed by exposure and temperature of the atmosphere.

The best sources of fat are butter, nuts, and salad oil.

SPRING MENU

_ATHLETIC DIET_ (_CHIEFLY UNCOOKED_)

BREAKFAST

Berries or cherries
Three or four eggs, whipped eight minutes--sugar
to taste; flavor of lemon or pineapple juice.
Add a pint of milk, after whipping
Very ripe bananas, with cream, nuts, and
raisins

LUNCHEON

A green salad, with oil
Boiled wheat, corn hominy, or rice
Asparagus, onions, or peas
Nuts, raisins, cream cheese

DINNER

Boiled wheat
Three or four eggs, prepared as for breakfast
Ice-cream, plain
Wheat bran

SUMMER MENU

_ATHLETIC DIET_ (_CHIEFLY UNCOOKED_)

BREAKFAST

Melon or peaches
A pint of junket or clabbered milk
Two eggs, whipped
Two red bananas, with cream and nuts

LUNCHEON

Two or three ears of tender corn, boiled
One fresh vegetable--peas, beans, or carrots

DINNER

A green salad, with oil and nuts
A baked potato
Corn, peas, or beans
Fish or eggs
A banana, with dates
Melon or peaches

FALL MENU

_ATHLETIC DIET_ (_CHIEFLY UNCOOKED_)

BREAKFAST

Exceedingly ripe bananas, eaten with nut
butter, dates, and cream
Two or three eggs, whipped. Add to each egg a
rounded teaspoonful of sugar, and a scant spoonful
of lemon juice. Whip thoroughly, and add a
glass of milk to each egg

LUNCHEON

Two or three eggs, whipped, into which whip a
teaspoonful each of honey and lemon juice; add
a glass of milk to each egg
One or two exceedingly ripe bananas, eaten with
nut butter and raisins

DINNER

A green salad or celery
A fresh vegetable, cooked--squash, carrots,
parsnips, or onions
Baked beans and a baked potato

Sufficient water should be drunk at each of these meals to bring the moisture up to 66 per cent of the whole.

Tender carrots or cabbage, uncooked, may be eaten, with nuts and salt, at both luncheon and dinner.

WINTER MENU

_ATHLETIC DIET (CHIEFLY UNCOOKED)_

BREAKFAST

An orange or an apple, with olive-oil
Oatmeal or boiled wheat
Three eggs, whipped--sugar to taste; fruit
flavor
Cream and nuts, with raisins

LUNCHEON

Corn bread--buttermilk
A banana, with either seedless raisins or currants;
cream, and either nuts or nut butter
Milk or chocolate

DINNER

Celery
Baked beans or lentils
Eggs or fish
A potato
Nuts, raisins, and either cream or ice-cream

SPRING MENU

_FOR INVALID CHILD--MAKING MUSCULAR TISSUE--REGULATING BOWELS_

On awaking, have the child take a glass of water and the strained juice of an orange, or a few cherries or berries; deep breathing in the open air, and such exercises as it is able to endure.

BREAKFAST

(Late)

Cherries or berries--very few
Half a cup of hot water
A heaping tablespoonful of boiled wheat, oatmeal,
or rice
A whipped egg, sweetened and flavored to taste
Half a glass of milk

LUNCHEON

Two glasses of fresh milk, taken slowly--half
a glass every ten or fifteen minutes
A heaping tablespoonful of wheat bran, cooked,
served with cream

DINNER

Vegetable soup
A cup of water
Green peas
New potatoes
Eggs whipped, same as for breakfast--all the
child will take; milk, if preferred (If milk is
chosen, a tablespoonful of wheat bran should be
taken to prevent constipation)

SUMMER MENU

_FOR INVALID CHILD--MAKING MUSCULAR TISSUE--REGULATING BOWELS_

A very ripe peach or a bunch of grapes on awaking; exercise and deep breathing.

BREAKFAST

Cantaloup or peaches--very little sugar and
cream
Whipped eggs, junket, or gelatin--all the child
will take of either, or a portion of all

LUNCHEON

Tender corn, scraped from cob, made into a
purée; season to taste
Milk and either eggs or gelatin

DINNER

Cantaloup or melon
A pint of milk, with one whipped egg
A spoonful of bran

Deep breathing in the open air just before retiring.

FALL MENU

_FOR INVALID CHILD--MAKING MUSCULAR TISSUE--REGULATING BOWELS_

/First Day/: The first thing after rising, give the body a thorough rubbing with a coarse towel or flesh brush, and a gentle massage. Do not use water except on the face and hands.

BREAKFAST

Whip two fresh eggs very fine, adding slowly, while whipping, two
teaspoonfuls of sugar, two and one-half teaspoonfuls of lemon
juice, and two tablespoonfuls of cream. Add half a glass of milk to
each egg and mix thoroughly

At usual breakfast hour begin taking not more than half a glass
at first; in ten or fifteen minutes another half glass. Continue
taking half a glass every ten or fifteen minutes until the full
amount is consumed

LUNCHEON

A small, baked potato
Two eggs, prepared as for breakfast

DINNER

A glass of milk
A baked potato
Bit of any fresh vegetable that appeals to the
taste

Drink liberally of water between meals or at meals. Just before retiring, rub the body with a flesh brush, or give it a massage as prescribed for the morning.

Take about one tablespoonful of coarse wheat bran at the beginning of each meal. To keep the intestines thoroughly cleansed is of primary importance. Increase the quantity until the desired result is produced, which should be an action once or twice a day.

/Second Day/: The same as the first, decreasing the eggs and increasing the milk.

/Third Day/: The same as the second, slightly varying the menus by increasing the quantity of eggs and milk, if these are agreeable, reducing the other articles correspondingly.

/Fourth Day/:

BREAKFAST

A glass or two of clabbered milk, slightly
sweetened until it is palatable
Wheat bran, cooked

LUNCHEON

Choice of any fresh vegetable, especially such
as sweet potatoes, pumpkin, or red banana, eaten
with nut butter
A little cream and either dates or figs

DINNER

Fruit and nuts, prepared any way they are
palatable

/Fifth Day/: The same as the first, repeating the diet herein given so long as it is agreeable.

The body should be rubbed with a flesh brush and given massage every morning and evening.

WINTER MENU

_FOR INVALID CHILD--MAKING MUSCULAR TISSUE--REGULATING BOWELS_

Choice of the following menus:

MENU I MENU II

BREAKFAST

Two egg whites and one Rice boiled until very soft.
yolk whipped rapidly Put through a colander
about two minutes. and make into a thin
Add two teaspoonfuls of purée by adding milk;
sugar and whip three sugar and cream to taste
minutes longer; then add
slowly, while whipping, a
teaspoonful of strained
lemon juice or pineapple
juice, and a very little
olive-oil. Serve two egg
yolks and three whites, if
the appetite will accept
them

LUNCHEON

Any fresh vegetable of the A boiled onion
sweet variety, such as A potato--sweet or white
parsnips, sweet potatoes, Carrots or parsnips, eaten
squash, or pumpkin. with butter and salt
(These may be made into A cup of chocolate
a purée by putting
through a colander and
adding cream and sugar
to taste)

DINNER

One or two fresh vegetables--carrots, Purée of rice and one egg
parsnips, turnips, prepared as for breakfast
or onions, prepared (Menu I)
anyway that will make
them palatable
Clabbered milk with a
sprinkle of sugar

The articles composing these meals should be served in very small portions.

SPRING MENU

_FOR MENTAL WORKER TO INCREASE BRAIN EFFICIENCY_

Immediately on rising, take two or three tablespoonfuls of orange juice and drink two glasses of water. If there is a tendency toward fermentation, the orange juice should be omitted.

Exercise in the open air before breakfast.

BREAKFAST

Two eggs, cooked two minutes
A small, baked potato--sweet or white
One glass of milk
A cup of water

LUNCHEON

A large, boiled onion and either green peas or
asparagus
A glass of water

DINNER

A small portion of fish
A baked white potato--eat skins and all; masticate
thoroughly
One or two vegetables, such as peas, beans, or
asparagus
One egg white in half a glass of milk
Half a glass of water

Luncheon should be omitted unless quite hungry.

SUMMER MENU

_FOR MENTAL WORKER TO INCREASE BRAIN EFFICIENCY_

Choice of the following menus:

MENU I MENU II

BREAKFAST

Peaches or plums A portion of wheat flakes.
Oatmeal, rice, or boiled (A spoonful or two of
wheat wheat bran cooked with
Two glasses of milk the wheat flakes)
One whole egg
One banana, baked
A glass of milk

/Note/: A few very ripe berries or the juice of an orange may be taken at the beginning of each of these meals.

LUNCHEON

One fresh vegetable Choice of one or two fresh
A baked sweet or white vegetables
potato A glass of buttermilk
A very small portion of fish Corn bread--a very little

DINNER

Choice of two fresh vegetables Choice of two fresh vegetables
Two glasses of milk or a A baked white potato
small portion of fish Two or three egg whites
Two medium-sized baked Baked peas, beans, or lentils
white potatoes or baked
beans

Every atom of food composing these meals should be masticated to exceeding fineness, and two glasses of water drunk at every meal.

If something sweet is desired, a spoonful of raisins and nuts might be taken at the close of the dinner meal.

FALL MENU

_FOR MENTAL WORKER TO INCREASE BRAIN EFFICIENCY_

/First Day/: On rising, take a bunch of grapes (swallow seeds and pulp without mastication), a glass of water, and devote from eight to ten minutes to exercises Nos. 3 and 5. See Vol. V, pp. 1344 and 1345.

BREAKFAST

One or two exceedingly ripe bananas (red
variety preferred), eaten with thin cream,
raisins or figs, and butter
Two glasses of milk

LUNCHEON

One whole egg, boiled two minutes
Whole wheat, thoroughly cooked; nut butter
Two glasses of milk

/Note/: If not hungry, omit both the whole wheat and the egg and take from two to three glasses of milk. For gaining weight, this would be preferable.

DINNER

Choice of carrots, squash, turnips, or parsnips
One whole egg, boiled two minutes; or an
omelet
Two medium-sized baked white potatoes
One glass of milk

/Note/: From one to one and one-half glasses of water should be drunk at each of these meals.

If constipated, eat two medium bunches of Concord grapes, swallowing skins, seeds and pulp without mastication. Drink a glass of water and spend from five to ten minutes in active exercise and deep breathing just before retiring.

/Second Day/: The same as the first, slightly increasing the quantity of food if normal hunger requires it. Bran biscuits may be taken instead of whole wheat if preferred.

/Third Day/: The same as the first, omitting the egg at dinner time, and substituting a small quantity of fish (smelts preferred).

/Fourth Day/:

BREAKFAST

A cantaloup
Half a glass of water
A small portion of oatmeal, very thoroughly
cooked
Two exceedingly ripe bananas, eaten with figs,
cream, and nuts
A cup of chocolate

LUNCHEON

Two eggs--prepared choice
Two medium-sized potatoes

DINNER

A salad with oil and nuts
Corn, beans, carrots, cabbage--any two of
these
A potato
Junket or gelatin

/Fifth Day/: The same as the fourth, with the exception of dinner. At this meal a bit of fish, chicken, or an egg may be eaten.

/Sixth Day/: The same as the first, repeating these menus for about two weeks, making such changes as the appetite demands in vegetables and fruit only.

WINTER MENU

_FOR MENTAL WORKER TO INCREASE BRAIN EFFICIENCY_

Eggs, milk, and sugar are the most readily convertible nutrients known to the science of food chemistry. In combination they represent the highest form of the nitrogenous (proteids and the carbohydrate) compounds, therefore to increase physical efficiency one should take as much of these as possible.

If one is under weight, it would be advisable, especially during the cold weather, to take three eggs for breakfast, four eggs with a quart of milk for luncheon, and a vegetable dinner as laid out in Menu II.

Choice of the following menus:

MENU I MENU II

BREAKFAST

A bunch of grapes Two or three eggs, whipped,
One very ripe banana with to which add a teaspoonful
cream and nut butter of lemon juice, a teaspoonful
A whole wheat gem, eaten each of olive-oil
with one or two very soft and sugar, and one-half
eggs glass of milk to each egg

LUNCHEON

One fresh vegetable Two eggs prepared as for
A baked potato breakfast, Menu II
Boiled onions and a bit of
fish
A glass of milk or a cup of
hot chocolate

DINNER

Spinach or a bit of salad The same as dinner, Menu
Clabbered milk or a bit of I, choosing either clabbered
fish milk, fish, eggs, or
Baked beans or baked white meat of chicken
potatoes
Boiled onions or carrots
A cup of chocolate

Where as many as four eggs are taken at once, a tablespoonful of cognac brandy will make the yolks more digestible and more assimilable, therefore in curative feeding its purpose is medicinal.

SPRING MENU

_FOR A SCHOOL TEACHER_

_ANEMIA--SLUGGISH LIVER--UNDERWEIGHT_

_NERVOUSNESS_

Choice of the following menus:

MENU I MENU II

BREAKFAST

Cherries--sweet Berries
Corn bread, with butter Farina, or oatmeal with
A cup of hot water cream
A glass of milk One whole egg
Two cups of chocolate

LUNCHEON

Boiled rice, or corn hominy, A large, boiled onion
with butter or cream. (A A baked white potato
spoonful of sugar may be Corn bread
added, if desired) Buttermilk
One or two glasses of water

DINNER

A pint of junket A small portion of fish or
A small piece of corn bread chicken
Two or three glasses of milk A baked white potato
Half a cup of wheat bran Choice of carrots or onions
A green salad or a very
small portion of spinach
may be eaten at this
meal, if desired

Drink one or two glasses of water at each of these meals.

If the breakfast has not digested well, the noon meal should be very light. Bran gems or plain wheat bran may be eaten at each meal until the liver is performing its normal functions.

SUMMER MENU

_FOR A SCHOOL TEACHER_

_ANEMIA--SLUGGISH LIVER--UNDERWEIGHT_

_NERVOUSNESS_

MENU I MENU II

BREAKFAST

A cantaloup Peaches or cantaloup
Tender corn scraped from Two medium-sized baked
cob--lightly cooked potatoes, with butter;
A glass of milk; buttermilk eat skins and all
preferred Two eggs or two glasses of
One extremely ripe banana, milk
eaten with nut butter,
cream, and raisins

LUNCHEON

A vegetable salad A green salad
Tender corn, boiled One fresh vegetable
A bran gem
Junket or gelatin

DINNER

A green salad or spinach Choice of two fresh vegetables
Choice of two vegetables: A baked potato
Beans Corn A bit of fish or buttermilk
Boiled onions Peas One baked banana, with
A baked potato cream and nut butter

A liberal quantity of water should be drunk at each of these meals.

FALL MENU

_FOR A SCHOOL TEACHER_

_ANEMIA--SLUGGISH LIVER--UNDERWEIGHT_

_NERVOUSNESS_

On rising, take the juice of one sweet orange

Choice of the following menus:

MENU I MENU II

BREAKFAST

Bran meal gems, with butter A small portion of boiled
Milk wheat, with cream
One egg, either whipped or
boiled two minutes

LUNCHEON

Two extremely ripe bananas, Two bananas
eaten with nut butter Half a dozen dates
and raisins (Cream Cream cheese
or cream cheese may be An ounce of nuts
added, if desired) A cup of milk
A whole wheat cracker and
nut butter
A glass of milk, if convenient

DINNER

Boiled onions, and either Spinach or a green salad
carrots or turnips Baked beans or a baked
A baked white potato potato
A glass or two of milk Onions, carrots, turnips, or
squash
One egg or a very small
portion of fish

Immediately after dinner, eat a bunch of grapes and drink a cup of hot water.

If there is a tendency toward constipation, take wheat bran just before retiring.

WINTER MENU

_FOR A SCHOOL TEACHER_

_ANEMIA--SLUGGISH LIVER--UNDERWEIGHT_

_NERVOUSNESS_

MENU I MENU II

BREAKFAST

Boiled wheat, with cream One exceedingly ripe banana,
Two or three glasses of milk with thin cream
and nut butter
Two glasses of milk
One egg

LUNCHEON

Two exceedingly ripe bananas, with cream
cheese and raisins
Whole wheat bread sandwiches, with nut
butter; nuts or cream cheese, if preferred

DINNER

A green salad
One or two fresh vegetables--choice
A baked potato or corn bread
Half a cup of wheat bran, cooked; serve with
cream

If the bowels should act too freely, rice, chestnuts, or sweet potatoes may be eaten liberally with the morning and the evening meal.

SPRING MENU

_LABORING MAN_ (_LUNCH IN SHOP_)

_UNDERWEIGHT--ANEMIC_

BREAKFAST

A baked apple
Boiled wheat or oatmeal
Wheat bran, cooked
Two whole eggs, either whipped or lightly
poached
A glass or two of milk or a cup or two of
chocolate

LUNCHEON

A pint of milk
Whole wheat bread
Two very ripe bananas, with nut butter or dates

DINNER

A cup of hot water
Choice of two fresh vegetables:
Asparagus Carrots
Beans Onions
Beets Peas
A green salad
A bit of fish
One egg or a glass of buttermilk
A new potato--baked
A spoonful or two of wheat bran

A spoonful of nuts and a few dates may be eaten at each of these meals. They should be masticated very thoroughly.

SUMMER MENU

_LABORING MAN_ (_LUNCH IN SHOP_)

_UNDERWEIGHT--ANEMIC_

On rising, take two glasses of water, a spoonful or two of wheat bran, and a bit of fruit.

/First Day/:

BREAKFAST

Two glasses of fresh milk
Two eggs, whipped or boiled
A small dish of whole wheat, cooked
A spoonful of wheat bran

LUNCHEON

Four glasses of milk, with hard crackers
Two eggs, cooked
A spoonful or two of wheat bran
Corn bread
(Drink two glasses of milk an hour before
dinner)

DINNER

Two whipped eggs
Two glasses of milk
Two medium-sized, baked white potatoes;
eat skins and all
A sauce-dish of wheat bran, cooked

Just before retiring, take two or three tablespoonfuls of wheat bran, in a little water, provided there is a tendency toward constipation; if not, this should be omitted.

/Second Day/: The same as the first, adding another egg to the morning meal, and a bit of fish to the evening meals.

/Third Day/: The same as the second.

/Fourth Day/: The same as the first, and so on for a period of a week or ten days.

FALL MENU

_LABORING MAN_ (_LUNCH IN SHOP_)

_UNDERWEIGHT--ANEMIC_

The following menus are composed of but few articles; all of them, however, have a specific purpose.

Immediately on rising, drink a glass of water and eat a bunch of grapes, swallowing skins, seeds and pulp. Do not masticate the seeds or pulp.

Choice of the following menus:

MENU I MENU II

BREAKFAST

Melon or pears A melon or a bunch of
Two or three eggs, cooked grapes
one and a half minutes Two or three eggs cooked
A portion of whole wheat, one and a half minutes
boiled or simmered over Two medium-sized baked
night; serve with cream white potatoes
A small portion of wheat
bran, cooked

LUNCHEON

Two or three eggs, taken Two eggs
uncooked from the shell, Two exceedingly large bananas,
with a little salt with either nut
Whole wheat bread with butter or nuts, and dates
nut butter or raisins
A banana, eaten with either
cream cheese or nut
butter, and raisins or
dates

DINNER

Boiled onions, carrots, Same as dinner Menu I,
squash, corn, turnips, or substituting chicken for
beets--any two of these the egg or the fish, if
A green salad or cooked desired
spinach, with egg
A very small portion of fish
or an egg
A liberal portion of baked
potatoes

From one to two glasses of water should be drunk at each of these meals. Mastication should be very thorough.

In the selection of articles composing the dinner, do not make them too numerous. Three or four things are sufficient.

About once a week take--

One fresh vegetable
A baked potato
One egg
Home-made ice-cream as dessert

The noon meal could consist of three or four eggs whipped with a little sugar, adding a glass of milk to each egg. Place this in a bottle and take a glass every fifteen or twenty minutes, from 12 until 2 /P. M./

WINTER MENU

_LABORING MAN_ (_LUNCH IN SHOP_)

_UNDERWEIGHT--ANEMIC_

/First Day/: Immediately on rising, drink a glass of water, eat a bit of fruit, and devote from five to eight minutes to exercising and deep breathing.

BREAKFAST

Boiled wheat, with cream and nuts, or nut
butter, if convenient; if not, use dairy butter
From three to four glasses of milk (A tablespoonful
of ordinary wheat bran at the close of
the meal)

LUNCHEON

A pint of milk
A sandwich of whole wheat bread, with nut
butter and cream cheese
One or two bananas, with cream cheese, nuts,
and dates

DINNER

Celery or a green salad
Carrots and boiled onions
Baked white potatoes or baked beans
A glass of buttermilk
An egg served on a baked potato

It would be advisable to drink a glass of water at the close of each meal, and, just before retiring, to drink another glass of water and to eat a bit of fruit. Take exercises as already suggested.

/Second Day/: Same as the first.

/Third Day/: Same as the second, varying the vegetables according to appetite or hunger.

/Fourth Day/:

BREAKFAST

Two very ripe bananas, eaten with cream and
nut butter
Four or five figs, eaten with cream and nuts
Two eggs, very softly boiled, or whipped, if
preferred
A potato, if something salty is desired

LUNCHEON

A sandwich, as for luncheon first day
Two eggs
Soaked prunes, or figs, with nut butter or dairy
butter

DINNER

Fish, eggs, or chicken
Choice of two fresh vegetables:
Beets Squash
Carrots Turnips, etc.
A baked white potato or baked beans
A cup of thin cocoa or gelatin
A cup of hot water

A bit of fruit, exercise, and deep breathing just before retiring.

/Fifth Day/: The same as the fourth, slightly increasing or decreasing the quantity of food according to normal hunger.

/Sixth Day/: The same as the first, repeating the diet until there is a perceptible gain in both strength and weight. It should then be changed or modified so as to prevent the appetite from rebelling against the general plan. These changes may be made by selecting different vegetables and fruits. The heavy or proteid part of the diet should be kept about the same as prescribed so long as the work is strenuous.

DIET FOR COLD WEATHER

BREAKFAST

A cup of hot water
A baked apple or persimmons
An omelet, lightly cooked, rolled in grated nuts
and whipped cream
A coarse, cereal-meal waffle or corn bread and
butter
A heaping tablespoonful of coarse wheat bran,
cooked
(Honey, if something sweet is desired)

LUNCHEON

Baked beans, with olive-oil or butter

DINNER

A vegetable soup
Cabbage, cauliflower, or Brussels sprouts
A lettuce and tomato salad
A potato, corn, or lima beans
Corn bread and buttermilk
Gelatin or junket
Wheat bran
Nuts, raisins, and cheese

DIET FOR HOT WEATHER

BREAKFAST

Melon, peaches, or cantaloup
A whole wheat muffin or a gem
A banana, with raisins, nuts, and cream

LUNCHEON

Peaches, with sugar and cream
An ear of tender corn
A glass of milk

DINNER

A green salad, with nuts
Two fresh vegetables--peas, beans, or corn
Ice-cream or ices--fruit flavor (A melon or a
cantaloup, before retiring)

Two glasses of cool water should be drunk at each of these meals.

HOT WEATHER MENU

_FOR THE PREVENTION OF SUNSTROKE AND HEAT PROSTRATION_

BREAKFAST

Cantaloup
Peaches, or a small portion of berries, without
sugar
One or two extremely ripe bananas, eaten with
nuts, cream, and raisins
Fresh milk

LUNCHEON

A green salad or spinach
Any fresh vegetable, such as squash, onions,
turnips, beets, carrots, or parsnips
A new baked potato--eat skins and all

DINNER

A green salad, with tomatoes and nuts
Two vegetables--corn, peas, beans, or asparagus
(The vegetables to be cooked in a casserole
dish)
A potato--prepared choice
One very ripe banana, with figs and either cream
cheese or fresh cream

SUGGESTIONS FOR THE PREVENTION OF SUNSTROKE

From one to two glasses of cool water should be drunk at each of these meals.

Mastication of every atom should be complete.

Hurried eating is the most prolific cause of fermentation. Fermentation is the cause of intestinal gas, sour stomach and indigestion, also constipation and torpid liver.

Avoid stimulants such as tea, coffee, tobacco, beer, or liquors. These things excite heart activity, which causes excessive body-heat.

Avoid sweets, especially sweet soda-fountain drinks. Sugar is composed largely of carbon, and carbon is one of Nature's greatest heat-makers.

Confine the diet largely to semi-acid fruits, fresh vegetables, green salads, milk, eggs, nuts, and a very limited quantity of bread and cereal products.

Cereal starch is the most difficult of all carbohydrate matter to digest.

Drink an abundance of pure water at meals and between meals.

Avoid all mixed-up, sweetened and charged water. There is nothing better than plain spring or distilled water.

Do not eat too many things at the same meal. Three or four articles are sufficient.

Avoid meat of all kinds, and eat a very limited quantity of fats.

By all means do not overeat. Every atom of food taken into the body that is not used must be cast off at a tremendous expense of energy. The casting-off process is what we call dis-ease.

Every housewife and mother should know enough about the chemistry of food to avoid serving at the same meal things which are chemically inharmonious.

If these simple laws were observed, sunstrokes and heat prostrations would be almost unheard of.

Summer is the time when Nature is rebuilding and revitalizing all forms of animal life; it is also the time when she is producing all of the material with which to do this building in its best and purest form, therefore summer should be the time when people are at their best. The reason they are not is because they do not understand the simple laws that govern human nutrition.

SPRING MENU

_TO BUILD UP SEXUAL VITALITY AND MAINTAIN IT_

BREAKFAST

Very ripe berries, with sugar
Rare omelet, rolled in whipped cream and
grated nuts
Whole wheat bread or boiled whole wheat
Rich milk
Wheat bran

LUNCHEON

Two or three eggs, whipped; add a pint of fresh
milk, a dash of sugar, and a flavor of pineapple
juice; drink slowly

DINNER

Fish or lobster, broiled
Potato and peas
Junket or gelatin
Nuts, raisins, and cream cheese
Chocolate

Only plain water should be drunk at these meals.

SUMMER MENU

_TO BUILD UP SEXUAL VITALITY AND MAINTAIN IT_

BREAKFAST

Peaches, plums, or any semiacid fruit
Whole wheat or a coarse cereal, cooked
Whipped eggs or tender fish
A whole wheat cracker

LUNCHEON

A green salad, with oil and nuts
Oysters, crabs, or lobster
A potato or whole wheat

DINNER

Carrots, peas, beans, corn--any two of these
A Spanish omelet or white meat of chicken
A potato
A glass of rich milk
A cantaloup or peaches

FALL MENU

_TO BUILD UP SEXUAL VITALITY AND MAINTAIN IT_

BREAKFAST

Peaches or cantaloup
Two or three eggs, whipped six or seven minutes;
sweeten to taste and flavor with fruit-juice
A cup of junket or gelatin, unsweetened

LUNCHEON

Fish, broiled
One fresh vegetable
A potato

DINNER

Corn and either peas or beans
Fish or chicken
Buttermilk
A potato

WINTER MENU

_TO BUILD UP SEXUAL VITALITY AND MAINTAIN IT_

On rising, take half a glass of grape juice and a glass of cool water. Devote about fifteen minutes to vigorous exercise and deep breathing. Before eating, take a brisk walk, thinly clad, in the open air.

/First Day/:

BREAKFAST

Grapes or grape juice
A small portion of plain wheat, boiled very
thoroughly; serve with cream
Three fresh eggs (See Fall Menu)
A cup of junket or buttermilk
Half a glass of water

LUNCHEON

One egg, prepared as for breakfast
Two glasses of junket or buttermilk
A liberal portion of gelatin

DINNER

Celery
Broiled fish; young variety--very tender
A baked potato
One egg whipped as for breakfast
Gelatin or junket--a liberal portion

/Second Day/: Same as the first, reducing--unless the digestion is perfect--the amount prescribed for the noon meal.

/Third Day/: Same as the second, varying the meals by changing fruits, or by adding another fresh vegetable to the evening meal; but, before adding another article, eat the full amount of proteids prescribed: eggs, fish, and gelatin.

/Fourth Day/:

BREAKFAST

One or two ripe bananas
Raisins or figs; or nuts or nut butter
Two or three glasses of fresh milk

LUNCHEON

Baked beans or lentils, with olive-oil or fresh
butter
Two or three eggs; preferably uncooked

DINNER

Two or three eggs, with two teaspoonfuls of
sugar; whip seven or eight minutes; add two
glasses of milk; mix thoroughly; drink slowly
Bran meal gems
Half a cup of bran, cooked

/Fifth Day/: Same as the fourth.

/Sixth Day/: Same as the first.

/Seventh Day/: Same as the second, repeating the menus for a period of thirty to forty days, varying them by selecting such vegetables as appeal most to the taste.

If the bowels should become constipated, take half a cup of cleansed wheat bran, cooked, with the breakfast, and, just before retiring, another half cup in hot water.

If possible, spend from two to three hours each day in the open air, taking vigorous exercise. Oxygen is nature's great stimulant and life-giver.

Eat slowly and masticate very thoroughly.

If there is a tendency toward obesity, sugar should be omitted from the meals entirely.

Proteid foods should predominate in the diet. The following are the most soluble and readily assimilable group of proteid foods suitable for these menus, given in the order of richness and importance:

Eggs Shell-fish Gelatin
Milk Fish Fowl--white meat
Milk products