Part 6

On rising, drink two glasses of water, eat a little of some juicy fruit, and devote as much time as possible to vigorous deep breathing exercises before dressing. In taking these movements, inflate the lungs to their fullest capacity, and hold the breath for half a minute while executing one or two movements. In this way the cell capacity of the lungs can, in many instances, be doubled. Large lung capacity is of primary importance in cases of nervousness.

Choice of the following menus:

MENU I MENU II

BREAKFAST

Half a cup of boiled wheat, Cherries or berries with with cream and nuts sugar and cream Two "dead ripe" bananas, One whole egg, eaten with baked, eaten with thin a new potato cream and three or four A small portion of wheat Tunis dates (The dates flakes, eaten with cream may be omitted, if desired) or butter A cup of sassafras tea, or One very ripe banana, with cocoa three or four dates, or an equivalent quantity of raisins A cup of sassafras tea, or cocoa

LUNCHEON

One vegetable--choice of (To be taken in the office) boiled onions, carrots, or Two extremely ripe bananas, spinach with nuts or raisins A baked potato Cream cheese with dates One glass of buttermilk

DINNER

A salad, if desired A green salad Two of the following vegetables: Two of the following vegetables: Asparagus Beans Beans Peas Boiled onions Peas Beets Spinach Baked new white potatoes Boiled onions One or two gems made from An egg, junket, or a very corn-meal or wheat bran small portion of fish Half a glass of buttermilk A baked white potato--eat skins and all

About two glasses of water should be drunk at each of these meals--half a glass at the beginning, a glass during the progress of the meal, and half a glass at the close.

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