Chapter 16

THE DIET QUESTION.

As we have already stated, the human system is in a state of constant change. Disintegration of tissue is taking place during every moment of existence, and the preservation of health depends upon the prompt elimination of the waste material. But the destruction of tissue, due to the daily friction of life, must be made good, and this replacement of substance is effected by the food we eat. It becomes a matter of vital importance, therefore, to every individual to consider the question of eating from the rational standpoint. Owing to the increased prosperity of recent years and the luxurious mode of living rendered possible by it, people have been betrayed into many reprehensible gastronomic practices. In the olden days, when man toiled hard for existence, food was produced within his own immediate radius and luxuries were unknown; but now, with rapid ocean transportation, the ends of the earth are ransacked and laid under tribute to furnish delicacies to tempt the palate. The ease with which food may now be procured and the almost illimitable variety offered to man for his selection has tempted him into indulgences that have been productive of much evil. Although over indulgence in eating is a very ancient offense, yet, as before stated, the multiplicity of foods has given an impetus to this injurious habit, in combination with the cunningly devised methods of preparation which the modern cook has evolved.

It is a grave mistake to suppose that it is necessary to eat a large quantity of food to become healthy and strong. The system only needs sufficient nourishment to repair the waste that has taken place. Besides, the digestive fluids are not secreted in an indefinite quantity, but in proportion to the immediate need. Hence, food taken in excess of requirements, being only partially digested, acts as a foreign substance; i. e., a poison, and in addition unduly taxes the system to dispose of the unnecessary waste.

Hunger is the natural expression of the needs of the system for nutrition. Appetite is the index as to the quantity of food that should be taken to replace the loss by waste. It should never be overruled. Appetite is a wise provision of Nature. Gluttony is a degrading habit. Yet numbers of people attempt to justify the gratification of their gluttonous proclivities by the statement that they are "blessed with a good appetite," while the truth of the matter is, they are cursed with an inordinate lust for food. If people were more temperate in the pleasures of the table, the purveyors of remedies for dyspepsia would find their incomes considerably lessened. Satisfy your hunger, by all means, but do not pander to the vice of gluttony.

Instead of "eating to live," a large proportion of people simply "live to eat." But sooner or later Nature exacts the penalty for violation of one of her cardinal laws, which is "temperance." An outraged stomach will not always remain quiescent, and when the reaction comes, the offender realizes that "they who sow the wind shall reap the whirlwind."

But people may, and do, continually do violence to that long suffering organ, the stomach, without being gluttons--we refer to the habit, so universally practiced in this country, of bolting the food without properly masticating it. So long as this iniquitous practice is persisted in, and the equally hurtful one of swallowing large quantities of liquids with the meals, and so long as sufficient time is not given the food to digest, just so long will you suffer from a disordered stomach. Speaking generally, Americans are a nation of dyspeptics, because they are perpetually in a hurry. The acquisition of wealth, in moderation, is a commendable pursuit, but it is the height of folly to sacrifice the priceless jewel of health to acquire it. But it is a fact, nevertheless, that the average American considers eating an unprofitable interference with business, without stopping to weigh the advantages of sound health against the almighty dollar.

This habit must be abandoned by those who are addicted to it, before they can expect to regain health or preserve it. Strange, is it not, that a race, proverbial for having an eye to the main chance, should fail to recognize the financial wisdom of husbanding their health, a factor so important in successful business enterprises! They might, with advantage, copy the example of John Bull in the matter of eating.

The average Englishman regards his meals as a solemn responsibility, and tarries long at the table. The consequence is that with them dyspepsia is the exception and not, as with Americans, the rule.

What to eat, when to eat and how to eat are questions more nearly involving the health and happiness of humanity than is generally recognized.

WHAT TO EAT.

From the days of Pythagoras down to the present time it has been a moot question whether a vegetable or meat diet was best for man. Each side can present equally strong arguments; each can point to exceptional instances of physical development under the different methods; each can point to ill results that follow rigid adherence to one method or the other, so that the natural inference would be that a happy mean between the two extremes presents the only rational solution of the question.

Even the most rabid partisan of the meat diet will readily admit that the flesh of animals is not indispensable to existence; while, on the other hand, the fact that the Indians in this country would subsist for months (without apparent discomfort) solely upon a diet of "pemmican" (dried buffalo flesh) affords ample proof that a meat diet is not without its advantages.

Diet is largely a matter of latitude. The whale blubber diet of the Esquimaux would be impossible at the equator, while the fruit and pulse diet of the tropics would prove totally inadequate to support life at the North Pole. Nature always prompts the individual to select the articles of food best adapted to his bodily needs, according to the climatic conditions; hence, when a man endeavors to live on the same dietary in the tropics that he has been accustomed to in the temperate zone, digestive disturbances are sure to follow.

It is one thing to sit at home theorizing about dietetics and settling all the food problems (on paper) to one's entire satisfaction; but it is quite a different matter to practically test the effects of different dietary tables under varying climatic conditions. The writer does not claim to be an expert dietetician, but there are few spots on the habitable globe that he has not visited; scarcely an edible article that he has not partaken of; scarcely a known species of human being that he has not eaten with, except the Patagonians and the Esquimaux; so that he is not entirely without experience, and it may be just possible that practical experience thus gained may be as valuable as statistics compiled in an from data collected from different sources.

We often have the Eastern peoples (notably the Japanese and Hindoos) quoted as examples of physical health and endurance, and the adoption of a vegetarian diet urged on those grounds; but these extremists seem to lose sight of the fact that these peoples are the descendants of vegetarians for centuries past; that they have inherited the tastes of their progenitors, and have evolved their present physical condition through a long period of development along those lines. To say nothing of the impracticability of suddenly converting a nation to the principles of vegetarianism, radical changes abruptly undertaken are always productive of ill effects.

It will help us to a proper understanding of the food question to consider right here what causes old age, or, rather, the physical signs of bodily infirmity that almost invariably accompany it. We are all familiar with the wrinkled body surface, the shrunken limbs and the stiffness of joints that particularly affect the aged, and are so accustomed to regard these outward manifestations of infirmity as inevitable, that few stop to inquire whether it is natural that this should be so. Undoubtedly, these are natural effects, being the result of the operation of natural law, but if mankind lived more in harmony with Nature, these symptoms should not manifest themselves before the age of ninety or a hundred, if even then.

What is termed old age is simply ossification (solidification of the tissues), and this is due to the constant deposition in the system of earthy substances. The result of these deposits being retained in the system is: that there is an excess of mineral matter in the bone tissue, which renders it brittle, and accounts for the susceptibility to fracture in advanced life; it causes a change in the structure of all the blood vessels, great and small, thickening their walls and thus reducing their calibre and also rendering them brittle. With diminished capacity the blood vessels fail to convey the requisite nutrition to the tissues, and a general lowering of the vitality follows. The capillaries no longer supply the skin with its needed pabulum, hence it loses its elasticity and color--grows yellow and forms in furrows. The circulation being sluggish, the deposition of these earthy substances in the neighborhood of the various joints and the muscular structures is facilitated, and we have the stiffness of joints and muscular pains that usually accompany age. The supply of blood to the brain and nerve substance is curtailed in the same manner, and for lack of sustenance these structures commence to decay, which accounts for diminished mental activity and sensory impressions. As the process continues there may be almost complete obliteration of the capillaries, while the larger vessels may become so thickened that their capacity is sometimes reduced three-fifths. Then comes death.

Then, since old age is due to the cause just described, it follows, as a perfectly logical deduction, that if we can prevent the introduction of these substances into the system, or even check them, then the duration of life and preservation of function should be proportionately prolonged.

What are these substances and whence are they obtained? They consist of carbonate and phosphate of lime, principally, with small quantities of the sulphates of lime and magnesia, and a small percentage of other earthy matters. These substances are taken into the system in the food we eat and the water we drink, and it has been estimated that enough lime salts are taken into the system during an average lifetime to form a statue the size of the individual. Of course, the greater part is eliminated by the natural processes, but enough is retained to make ossification a formidable fact. Of the disastrous effects of a preponderance of these mineral salts in the system we have a notable example in the Cretins, a people in the Swiss Alps, who are the victims of premature ossification, their bodies being stunted, rarely attaining a greater height than four feet, and exhibiting all the signs of old age at thirty years; in fact, they seldom live longer than that. In this case the cause is directly traceable to the excess of calcium salts in the drinking water, for although heredity plays an important part in this matter, yet children from other parts, if brought into the region at an early age, soon manifest the symptoms and speedily become Cretins in fact.

Most people are familiar with what is known among housewives as the formation of "fur" in the common tea kettle. This is nothing more nor less than the precipitation of the lime salts by evaporation. Four and five pounds' weight of this substance has been known to collect in this manner in a single vessel in twelve months. Many people are under the mistaken impression that boiling the water removes the lime. Not so. The precipitation only relates to that proportion of the water that has been evaporated; the remainder (in all probability) possesses a slightly higher percentage of solids than it originally did. So great is the proportion of mineral substance taken into the system in drinking water that it is safe to assert that, if after maturity was reached only distilled or other absolutely pure water was partaken of, life would be prolonged fully ten years. Up to the mature age it would be inadvisable, as the salts are necessary for bone formation. Good filtered rain water, or melted snow, are entirely free from mineral deposits, but if they have stood for any length of time it is advisable to boil them before using, to destroy any organic matter.

But it is not in water alone that these pernicious earthy matters are found. All food substances contain them to a greater or lesser extent. The order in which foods stand in the matter of freedom from earthy impurities is as follows: Fruits, fish, animal flesh (including eggs), vegetables, cereals; so that the advocates of a strictly vegetable diet find themselves confronted by the formidable fact that their mainstay is that class of foods that contain the largest proportion of those substances that hasten ossification. Ample proof is at hand that a strictly vegetable diet results in what is known as atheroma (chalky deposit), an affection of the arteries. Dr. Winckler, an enthusiastic food reformer, who wrote extensively on the subject under the nom de plume of Dr. Alanus, and practised a strict vegetarian diet for some years, was compelled to abandon it, on account of the above disease manifesting itself. Numerous similar cases were observed by Raymond, in a monastery of vegetarian friars, and among the poorer Hindoos, who live almost exclusively on rice, this trouble is of frequent occurrence.

The reason of this is obvious. Vegetable food is richer in mineral salts than animal food, and consequently, more are introduced into the blood. There are exceptions, for instance, fruits, which are an ideal food, for several excellent reasons. To commence with, they contain less earthy matter than any other known organic substance; they contain upward of 70 per cent. of the purest kind of distilled water-- distilled in Nature's laboratory; and distilled water is an admirable solvent, and is ready for immediate absorption into the blood, and, lastly, the starch of the fruit has, by the sun's action, been converted into glucose, and is practically ready for assimilation. in order as follows: Dates, figs, bananas, prunes, apples, grapes.

Bread has long been known as the "staff of life," and although it forms the main dietary staple for large numbers of people, that does not in any way prove its eligibility as an article of food. We have seen that cereals contain a very large proportion of inorganic matter (the mineral salts), and wheat is as richly endowed in this respect as any of its fellows. Wheat is rich in heat producing qualities, which is due to the quantity of starch it contains. Now, this starch must be converted into glucose before the system can appropriate it, and as exhaustive experiments have shown that not more than four per cent. of the starch is converted by the ptyalin in the saliva, the principal work of dealing with the starch devolves upon the duodenum, or second stomach, the fluids of the main stomach having no action upon it.

Now, this extra and unnecessary work falling upon the duodenum entails a delay in the process of digestion, and a corresponding delay in assimilation, so a habit of intestinal inactivity is induced, and the seeds of constipation are sown, because the starchy foods, being slow in giving up their nutritive elements, the refuse is proportionately backward in being eliminated. Fruits, on the contrary, although equally rich in heat producing qualities, yet on account of the previous natural transmutation of starch into glucose, are in a condition for immediate appropriation by the system, and consequently absorption of nutrition and elimination of waste are equally prompt. This partially explains the aperient action of fruits, although there is a chemical reason also. For the reasons above stated, lightly baked bread should never be eaten; it should be toasted thoroughly brown first, by which the first step in the conversion of the starch is accomplished.

Regarding the relative digestibility of white and brown (whole wheat) bread there is considerable diversity of opinion, but in a series of experiments described by Dr. John B. Coppock, in the "Herald of Health," England, it was shown that in equal portions of 100 ounces, 1/4 ounce more of the white bread was digested, than of the brown; but the proportion of Proteids (muscle and tissue forming constituents) digested, was as follows: white bread, 85 1/2 ounces; brown bread, 88 3/4 ounces, or 3 1/4 ounces more nutrition obtained from the brown bread than from the white. In any event, we are forced to the conclusion that as an article of food, bread has hitherto had a value placed upon it to which it was not legitimately entitled.

Nature has designed albumen as the staple of nutrition for man, and primarily, vegetable albumen; hence fruits form as nearly as possible a perfect food, containing, as they do, this important constituent in addition to the advantages previously mentioned.

Nuts are an excellent article of diet, as they contain a large percentage of proteid (muscle-forming) substance, and fats--both in a state of almost absolute purity, but are somewhat deficient in starch. To those who feel that they really cannot do without meat, nuts certainly offer the best substitute. There are preparations of nuts on the markets now, called nut-meats, but our advice would be, to eat all nuts without preparation, only being careful to masticate them thoroughly. The peanut is the first in rank for nutritive value, next comes the chestnut, and third, the walnut.

Our objection to nut-meats applies to all forms of concentrated foods, that is, that they do not give the digestive functions the proper amount of exercise. They do not afford sufficient opportunity for mastication, hence the food is not properly insalivated. And, again, in normal conditions, Nature demands a certain amount of bulk, that the digestive organs may have something to contract upon. It is the nature of the muscular structures to grow if exercised, and there is no reason to doubt that the stomach and intestinal muscles respond to this stimulus. Bulk is especially necessary in the intestinal canal, to supply a certain amount of irritative stimulation, for the purpose of exciting peristalsis. That is one reason why whole wheat bread is preferable to white, on account of the bran, which not only supplies the bulk, but favors elimination by its irritative action.

Before proceeding any further we would call attention to the following table, showing the nutritive ingredients in food substances, and their several functions. The ingredients are classified in four divisions: 1, Proteids; 2, Fats; 3, Starches, or carbohydrates; 4, Mineral matters. This is the main classification; but to enable it to be better understood, we subdivide it as follows:

Protein.

a. Albuminoids: e. g. albumen (white of egg); casein (curd) of milk; myosin, the basis of muscle (lean meat); gluten of wheat, etc.

b. Gelatinoids: e. g. collagen of tendons; ossein of bones, which yield gelatin or glue. Meats and fish contain very small quantities of so-called "extractives." They include kreatin and allied compounds, and are the chief ingredients of beef tea and meat extract. They contain nitrogen, and hence are commonly classed with protein.)

Fats.

e. g. fat of meat; fat (butter) of milk; olive oil; oil of corn, wheat, etc.

Carbohydrates.

e. g. sugar, starch, cellulose (woody fibre).

Mineral Matters.

e. g. calcium phosphate or phosphate of lime; sodium chloride (common salt).

In this classification, water is not taken into account, for the reason that it is not a true nutrient, although of vital importance to the body. Now, let us consider what ultimately becomes of these substances--how Nature utilizes them in the physical economy. Protein is used to build up the solid tissues of the body, the muscles and tendons. It is also a source of nutrition for brain and nerve substance, and partially serves as fuel. Fats simply form fatty tissue and serve as fuel to maintain the heat of the body, by combustion or oxidation. Carbohydrates mainly serve as fuel, owing to the large percentage of carbon they contain, which readily unites with the oxygen. The mineral matters, which are also largely obtained from water, are employed in the formation of bone, and are also utilized in the blood and in other ways.

Thus we see that each constituent of the food substance fulfills a specific purpose, and the secret of a correct and nutritious diet lies in the selection of such foods as will furnish the proper proportion of each constituent to serve the purpose for which it is designed. Any deviation from this rule must of necessity result in digestive disturbance, more or less, and although one or two digressions from the path of correct alimentation may not result in anything worse than a slight inconvenience, yet persistence in dietetic errors will inevitably terminate in physical demoralization.

Authorities differ as to the actual proportion the nutritive ingredients should bear to each other in the daily ration; but after comparing the statements advanced by different food experts. We think the following figures will represent a fair average of the various tables. The reader will see that 100 parts of carbo-hydrates is taken as the basis of calculation, the figures opposite the other ingredients representing the proportion they should bear to the basic figure.

Carbo-hydrates (carbonaceous material, starch, sugar, etc.), fat, and heat formers, 100 parts.

Proteids (nitrogenous material) muscle, tissue and brain formers 40 parts.

Fats (animal fats, butter, etc.), fuel formers 32 parts.

Mineral salts, 6 parts.

Water 670 parts.

With the above table in mind, it will be easy to select foods that will furnish, when combined, the proper proportion of each ingredient--that is--approximately, and to assist in the selection, we subjoin a condensed list of the more important articles of food, showing the percentage of each ingredient, as proved by analysis. We would call attention to the fact that animal foods may slightly differ in the ratio of the ingredients, owing to the food upon which the animal has been raised, and its physical condition; and, owing to peculiarities of soil, vegetable foods may differ in like manner, but for practical purposes it will be found sufficiently correct.

IN 100 PARTS.

*Lean Beef Proteids. 20.2 Starches. 0.0 Fats. 3.6 Salts. 2.0

*Fat Proteids. 16.9 Starches. 0.0 Fats. 3.6 Salts. 2.0

*Mutton Proteids. 17.1 Starches. 0.0 Fats. 5.7 Salts. 1.3

*Veal Proteids. 18.8 Starches. 0.0 Fats. 4.4 Salts. 0.5

*Pork Proteids. 14.5 Starches. 0.0 Fats. 37.3 Salts. 0.8

*Poultry Proteids. 21.0 Starches. 0.0 Fats. 3.8 Salts. 1.2

*Smoked Ham Proteids. 24.0 Starches. 0.0 Fats. 36.5 Salts. 10.1

*Mackerel Proteids. 23.5 Starches. 0.0 Fats. 6.7 Salts. 1.0

*Cod Proteids. 27.0 Starches.0.0 Fats.0.3 Salts.22.0

*White of Egg Proteids. 20.4 Starches. 0.0 Fats. 0.0 Salts. 1.6

*Yolk of Egg Proteids. 16.0 Starches. 0.0 Fats. 30.7 Salts. 1.3

*Cow's Milk Proteids. 4.2 Starches. 4.5 Fats. 3.7 Salts. 0.7

*Cheese Proteids. 28.0 Starches. 1.0 Fats. 23.0 Salts. 7.0

*Butter Proteids. 2.0 Starches. 1.0 Fats. 85.0 Salts. 1.0

*Cabbage Proteids. 5.0 Starches. 7.8 Fats. 0.5 Salts. 1.2

*Asparagus Proteids. 1.9 Starches. 2.7 Fats. 0.2 Salts. 0.5

*Mushrooms Proteids. 2.5 Starches. 4.7 Fats. 0.2 Salts. 0.7

*Potatoe Proteids. 2.2 Starches. 21.8 Fats. 0.2 Salts. 1.0

*Sweet Potatoe Proteids. 1.0 Starches. 25.2 Fats. 0.2 Salts. 2.7

*Celery Proteids. 1.5 Starches. 0.8 Fats. 0.4 Salts. 0.8

*French Beans Proteids. 23.7 Starches. 55.6 Fats. 2.2 Salts. 3.7

*Lima Beans Proteids. 21.9 Starches. 60.0 Fats. 1.9 Salts. 2.9

*Green Peas Proteids. 6.3 Starches. 12.0 Fats. 0.5 Salts. 0.8

*Lentils Proteids. 24.8 Starches. 54.7 Fats. 1.8 Salts. 2.4

*Wheat Flour Proteids. 11.6 Starches. 71.0 Fats. 1.3 Salts. 1.6

*Barley Flour Proteids. 10.5 Starches. 66.7 Fats. 2.4 Salts. 2.6

*Oatmeal Proteids. 12.8 Starches. 65.6 Fats. 5.6 Salts. 3.6

*Lentil Flour Proteids. 25.4 Starches. 57.3 Fats. 1.8 Salts. 2.6

*Arrowroot Proteids. 0.8 Starches. 83.5 Fats. 0.0 Salts. 0.3

*Chestnut Proteids. 14.6 Starches. 60.0 Fats. 2.4 Salts. 3.3

*Sweet Almond Proteids. 23.5 Starches. 7.8 Fats. 53.0 Salts. 3.0

*Peanut Proteids. 28.3 Starches. 1.8 Fats. 46.2 Salts. 3.3

*Walnut Proteids. 15.8 Starches. 13.0 Fats. 57.4 Salts. 2.0

*Apple Proteids. 0.4 Starches. 7.2 Fats. 0.0 Salts. 0.5

*Cherry Proteids. 0.7 Starches. 10.2 Fats. 0.0 Salts. 0.7

*Grape Proteids. 0.6 Starches. 14.2 Fats. 0.0 Salts. 0.5

*Banana Proteids. 4.9 Starches. 19.2 Fats. 0.6 Salts. 1.1

*Dates Proteids. 6.6 Starches. 54.0 Fats. 0.2 Salts. 1.6

*Figs Proteids. 6.1 Starches. 60.5 Fats. 0.9 Salts. 2.3

*Honey Proteids. 0.8 Starches. 74.6 Fats. 0.9 Salts. 0.2

TABLE A.

Showing the relative digestibility of various foods.

* Beef, round

PROTEIN. Digestible. 23.0 Undigestible. 0.0

FATS. Digestible. 8.1 Undigestible. 0.9

CARBOHYDRATES. Digestible. 0.0 Undigestible. 0.0

MINERAL MATERS. 1.3

WATER. 66.7

* Beef, sirloin

PROTEIN. Digestible. 20.0 Undigestible. 0.0

FATS. Digestible. 17.1 Undigestible. 1.9

CARBOHYDRATES. Digestible. 0.0 Undigestible. 0.0

MINERAL MATERS. 1.0

WATER. 60.0

*Pork, very fat.

PROTEIN. Digestible. 3.0 Undigestible. 0.0

FATS. Digestible. 74.5 Undigestible. 6.0

CARBOHYDRATES. Digestible. - Undigestible. -

MINERAL MATERS. 6.5

WATER. 10.0

*Haddock.

PROTEIN. Digestible. 17.1 Undigestible. 0.0

FATS. Digestible. 0.3 Undigestible. -

CARBOHYDRATES. Digestible. 0.0 Undigestible. 0.0

MINERAL MATERS. 1.2

WATER. 81.4

*Mackerel

PROTEIN. Digestible. 18.8 Undigestible. 0.0

FATS. Digestible. 7.4 Undigestible. 0.8

CARBOHYDRATES. Digestible. 0.0 Undigestible. 0.0

MINERAL MATERS. 1.4

WATER. 71.6

*Hen's eggs

PROTEIN. Digestible. 13.4 Undigestible. 0.0

FATS. Digestible. 9.4 Undigestible. 2.4

CARBOHYDRATES. Digestible. 0.7 Undigestible. 0.0

MINERAL MATERS. 1.0

WATER. 73.1

*Cow's Milk

PROTEIN. Digestible. 3.4 Undigestible. 0.0

FATS. Digestible. 3.6 Undigestible. 0.1

CARBOHYDRATES. Digestible. 4.8 Undigestible. 0.0

MINERAL MATERS. 0.7

WATER. 87.4

*Cheese, whole milk

PROTEIN. Digestible. 27.1 Undigestible. 0.0

FATS. Digestible. 34.6 Undigestible. 0.9

CARBOHYDRATES. Digestible. 2.3 Undigestible. 0.0

MINERAL MATERS. 3.9

WATER. 31.2

*Butter

PROTEIN. Digestible. 1.0 Undigestible. -

FATS. Digestible. 85.8 Undigestible. 1.7

CARBOHYDRATES. Digestible. 0.5 Undigestible. -

MINERAL MATERS. 2.0

WATER. 9.0

*Oleomargarine

PROTEIN. Digestible. 0.4 Undigestible. -

FATS. Digestible. 83.9 Undigestible. 3.3

CARBOHYDRATES. Digestible. 0.0 Undigestible. -

MINERAL MATERS. 2.1

WATER. 10.3

*Sugar

PROTEIN. Digestible. 0.3 Undigestible. -

FATS. Digestible. - Undigestible. -

CARBOHYDRATES. Digestible. 96.7 Undigestible. 0.0

MINERAL MATERS. 0.8

WATER. 2.2

*Wheat flour (very fine).

PROTEIN. Digestible. 7.6 Undigestible. 1.3

FATS. Digestible. 1.0 Undigestible. -

CARBOHYDRATES. Digestible. 74.4 Undigestible. 0.8

MINERAL MATERS. 0.3

WATER. 14.6

* Wheat flour (Medium)

PROTEIN. Digestible. 9.5 Undigestible. 2.1

FATS. Digestible. 0.8 Undigestible. -

CARBOHYDRATES. Digestible. 70.4 Undigestible. 1.8

MINERAL MATERS. 0.4

WATER. 15.0

*Wheat flour (coarse whole wheat)

PROTEIN. Digestible. 8.2 Undigestible. 2.7

FATS. Digestible. 1.8 Undigestible. -

CARBOHYDRATES. Digestible. 66.4 Undigestible. 5.3

MINERAL MATERS. 1.2

WATER. 14.4

* Wheat Bread.

PROTEIN. Digestible. 7.7 Undigestible. 1.2

FATS. Digestible. 1.9 Undigestible. -

CARBOHYDRATES. Digestible. 54.9 Undigestible. 0.6

MINERAL MATERS. 1.0

WATER. 32.7

*Black bread.

PROTEIN. Digestible. 4.5 Undigestible. 1.6

FATS. Digestible. 1.8 Undigestible. -

CARBOHYDRATES. Digestible. 43.3 Undigestible. 5.3

MINERAL MATERS. 1.5

WATER. 43.8

*peas.

PROTEIN. Digestible. 19.7 Undigestible. 3.2

FATS. Digestible. - Undigestible. -

CARBOHYDRATES. Digestible. 55.7 Undigestible. 2.1

MINERAL MATERS. 2.5

WATER. 15.0

*Corn (maize) Meal.

PROTEIN. Digestible. 7.9 Undigestible. 1.2

FATS. Digestible. 3.8 Undigestible. -

CARBOHYDRATES. Digestible. 68.7 Undigestible. 2.3

MINERAL MATERS. 1.6

WATER. 14.5

*Rice.

PROTEIN. Digestible. 6.2 Undigestible. 1.2

FATS. Digestible. 0.4 Undigestible. -

CARBOHYDRATES. Digestible. 78.7 Undigestible. 0.7

MINERAL MATERS. 0.4

WATER. 12.4

*Potatoes.

PROTEIN. Digestible. 1.5 Undigestible. 0.5

FATS. Digestible. 0.2 Undigestible. -

CARBOHYDRATES. Digestible. 19.7 Undigestible. 1.6

MINERAL MATERS. 1.0

WATER. 75.5

*Turnips.

PROTEIN. Digestible. 0.7 Undigestible. 0.3

FATS. Digestible. 0.2 Undigestible. -

CARBOHYDRATES. Digestible. 5.6 Undigestible. 1.3

MINERAL MATERS. 0.7

WATER. 91.2

Since the elements are seldom, if ever, found in the proper proportion in any food substances, it becomes necessary to exercise judgement in selecting them, so that something like a well balanced diet may be obtained; so as a further aid to enable the reader to make his selection judiciously, we would call attention to Table A and Table B below. Table A shows the proportion of various foods that is ordinarily digested, while Table B points out the time required for different articles of food to digest.

TABLE B.

LENGTH OF TIME REQUIRED FOR DIGESTION OF DIFFERENT ARTICLES OF FOOD.

Hours.

Apples, raw, 2:00 Barley, boiled, 2:00 Beef, roasted, 3:00 Beefsteak, broiled, 3:00 Beef, broiled, 4:00 Beets, boiled, 3:45 Brains, animal, boiled, 1:45 Bread, corn, baked, 3:15 Bread, wheat, baked, 3:30 Butter, melted, 3:30 Cabbage, raw, 2:30 Cabbage, with vinegar, 2:00 Cabbage, boiled, 4:30 Cake, corn, baked, 3:00 Cake, sponge, baked, 2:30 Catfish, fried, 3:30 Cheese, old strong, 3:30 Chicken, fricasseed, 2:45 Corn and beans, boiled, 3:45 Custard, baked, 2:45 Duck, roasted, 4:00 Dumpling, apple, boiled, 3: 00 Eggs, hard boiled, 3:30 Eggs, soft boiled, 3:00 Eggs, fried, 3:30 Eggs, roasted, 2:15 Eggs, raw, 2:00 Fowls, boiled, 4: 00 Fowls, roasted, 4: 00 Goose, roasted, 2: 30 Lamb, boiled, 2: 30 Milk, boiled, 2: 00 Milk, raw, 2: 15 Mutton, roasted, 3:15 Mutton, broiled, 3:00 Mutton, boiled, 3:00 Oysters, raw, 2:55 Oysters, roasted, 3:15 Oysters, stewed, 3:30 Pig, roasted, 2:30 Pigs' feet, soused, 1:00 Pork, roasted, 5:15 Pork, salted and fried, 4:15 Potatoes, Irish, boiled, 3:30 Potatoes, Irish, roasted, 2:30 Rice, boiled, 1:00 Salmon, salted, 4:00 Soup, barley, boiled, 1:30 Soup, bean, 3:30 Soup, chicken, 3:00 Soup, mutton, 3:30 Soup, oyster, 3:30 Tapioca, boiled, 2:00 Tripe, soused, 1:00 Trout, salmon, boiled, 1:30 Trout, salmon, fried, 1:30 Turkey, roast, 2:30 Turkey, boiled, 2:30 Turnips, boiled, 3:30 Veal, broiled, 4:00 Veal, fried, 4:30 Vegetables and meat hashed, 2:30 Venison steak, 1:35

We have seen that certain elements are necessary in our food for the proper replenishment of the waste that is perpetually going on, and that they must be combined in proper proportions, so that no one part of the body shall be over-nourished at the expense of the others--no organ overtaxed, but that all may be harmoniously developed.

Opinions may, and do, differ as to the source from which this sustenance for the body should be obtained whether from the animal or vegetable kingdoms, or both, and while admitting that vegetarianism and flesh-eating both have their advantages and disadvantages, our own conscientious conviction is, that the true solution of the question is to be found in the happy medium--that a mixed diet is the best for mankind under existing conditions.

The main argument of our vegetarian friends against the practice of flesh-eating is the humanitarian one. We are familiar with all the objections urged--the brutalizing effect upon the human mind of so much ruthless bloodshed--of the sacredness of life, and of man's presumption in daring to deprive a living creature of existence; but with all due respect to the sensibilities of these worthy people, we are inclined to think that the argument is scarcely tenable. We do not wish to be understood as defending the cruelties that are said to be practised in the abattoirs; but the taking of life is inseparable from existence. It is simply a question of degree. There is a sect in India, the members of which are so scrupulous regarding the sanctity of life that they carefully brush every step of the path in front of them, lest they should inadvertently step upon any creeping thing. In this, they lift the burden of responsibility from themselves for any wanton injury; but the microscope has shown us that there is a countless world of infinitesimal life all around us, and that it is practically impossible to draw a breath, or drink a mouthful of water, without destroying some living thing. If we accept the teaching of the Scriptures, that not a sparrow falls to the ground without the knowledge of the Creator, then we must conclude that the life of the ant is of as much importance in His eyes as that of the ox or sheep. We repeat, we are not posing as advocates of indiscriminate and wanton slaughter, but on utilitarian grounds, we consider the use of the flesh of animals, as a food, justifiable.

If we needed any scriptural authority for the practice, we could point to the Hebrews, who (according to Holy Writ) received through Moses not only permission to use meat as an article of diet, but instructions for the killing of the selected animals, together with injunctions to avoid the flesh of certain kinds; and they may be cited as a striking example of the value of a mixed diet.

Here we have one of the most ancient races of the earth--a race that has endured the most terrible persecutions that ever befell a people, yet have survived it all, and are to-day a robust and unusually prolific race; while intellectually and morally they are surpassed by none. They are a greater power in the world than any other race, by reason of their finance and business instincts. There is no question but that the sanitary system of living established by Moses has been the principle factor in perpetuating this hardy race; and a mixed diet was and is an integral part of that system. It may also be confidently claimed that the teachings of the Bible, along these lines, have been in a large degree responsible for the position occupied by the Christian nations in the world to-day.

However, we have no desire to impose our views upon our readers, and having given expression to our sentiments, we return to the main question.

Having disposed of the question, "what to eat," we will consider another matter, almost equally important, and that is:

How To Eat.

The one fundamental principle underlying this question is thorough mastication, and we cannot too strongly impress upon our readers the necessity for its proper observance. We have already stated that digestion cornmences in the mouth--that by the action of the saliva, the starchy matter in food is converted into glucose. It is therefore necessary that the saliva should be brought into intimate contact with every part of the bolus; and for that purpose thorough mastication is absolutely necessary. In addition, the separation of the food into small fragments, by the teeth, assists stomach digestion, by permitting the gastric juice freer access to the food. It is stated that Mr. Gladstone formed the habit of thorough mastication by making it a rule to count thirty two while masticating each mouthful. Mastication need not be slow to be thorough, although there is an impression to that effect, for, as a matter of fact, quick and vigorous chewing excites the salivary glands to more energetic action.

Drinking at meals should be avoided as much as possible, and whenever any digestive trouble is present, not only should no liquids accompany the meal, but nothing in the form of fluids should be partaken of within half an hour preceding or following a meal, The philosophy of this is apparent, when we reflect that all digestive disturbances are accompanied by imperfect secretion of the gastric juices, and to dilute them with an excess of fluid is to weaken its power of action on the food. It is as if a man, when attempting to dissolve a piece of metal in a powerful acid, should deliberately add water to the acid, and thereby arrest, wholly or in part, the process of decomposition. It is plain, therefore, that although the practice of drinking at meals may help the food to pass more easily down the aesophagus, yet it must inevitably retard digestion when it reaches the stomach.

But the most pernicious practice of all is that of drinking ice water at meals, since, in addition to the ill effects described above, it temporarily paralyzes the stomach-driving the blood away from that organ when it is needed most of all. A fact which should not be lost sight of is, that no physical operation, however slight, can be accomplished without the expenditure of force (nervous energy), even though it be only the winking of an eyelid; and the labor entailed upon the system, of raising the temperature of the stomach to normal figures, after deluging it with ice water, involves a ruinous waste of vital force, in addition to the other reasons urged against it. It cannot be doubted that this essentially American habit is responsible for a large proportion of the dyspepsia that sits like an incubus upon the nation. Every substance taken into the stomach, whether fluid or solid, should be about the same temperature as the body, to be in harmony with natural principles.

All condiments promote indigestion. They over stimulate the stomach, exciting the secreting glands to abnormal action, and irritating the sensitive mucous surface. In addition, they overheat the blood, excite the nervous system, inflame the passions, and are largely responsible for many of the excesses into which men plunge under this unnatural stimulation.

WHEN TO EAT

Is a question that has excited a great deal of discussion of late years. The publication of Dr. Dewey's book, extolling the no-breakfast plan, caused the subject to be debated, with considerable fervor for a time, but the matter remains practically where it was. It is impossible to lay down a hard and fast rule that shall govern all cases, a fact that most theorists seem to lose sight of--hence the collapse of so many promising and alluring schemes. For people in health, we strongly advise the three meals a day system, which experience has shown to be successful. They should be moderate in quantity, and should be eaten as follows: The first, from half an hour to an hour after rising (having previously bathed and exercised); the second, not less than four hours afterwards; the third, not less than five hours later.

This gives the stomach time to rid itself of one meal before the next is introduced, otherwise the undigested food remaining in the stomach prevents that organ from acting properly on the fresh food. It is for this reason that it is unwise to eat between meals, as, when the stomach is occupied by articles of food in various stages of digestion, undigested portions will pass out with the digested food; not only entailing a serious loss of energy and nutrition, but irritating the intestinal canal and creating unnecessary waste to be eliminated.

The above rules, as stated, apply to people in ordinarily good health. In wasting disease it may be necessary to supply nutrition even as often as every half hour; and in all serious digestive troubles it is wiser to eat six times a day than three, the meals to be light, nutritious in quality, and small in quantity, so as not to impose too great a burden at one time on the weakened digestive apparatus.

We will now consider the action of several substances, in common use, that are inimical to health, and that have an especially demoralizing effect upon digestion.

The first of these is alcohol, which only serves as fuel, but does not form tissue. Its best friends in the medical profession no longer claim anything for it but a stimulating effect. Its action on the digestive organs (especially the stomach) is disastrous in the extreme. It destroys the appetite, although it temporarily sustains vigor by unnatural excitation.

Without going so far as to say that a man is lost to all sense of decency because he takes an occasional drink, we will say that it is in nowise necessary to the system--that the habit, indulged in to excess, is the most fatal that can be contracted, and that inasmuch as the majority of people have not sufficient will-power to curb their appetites, the wisest plan is to avoid the use of alcoholic beverages altogether.

The man who is addicted to the excessive use of alcoholic stimulants is over-taxing the vital organs of his body in the most outrageous manner, and although Nature incessantly enters protest against being overworked, he either ignorantly fails to recognize the warnings, or wantonly disregards them. Let us for a few moments consider the work which the heart is called upon to do, and the amount of extra labor imposed upon it by the unwise use of alcohol. The average life of a man is thirty-eight years, and, in a healthy man, the number of heart- beats per minute is seventy, or during an average life, 76,536,740,000. Now, the use of alcohol in anything like an excessive quantity increases the action of the heart ten beats per minute, making 600 extra beats per hour, 14,400 per day, 482,000 per month, 9,784,000 per year, 195,568,000 in twenty years, and 372,793,000 in a lifetime of thirty-eight years. Or, supposing a man should live fifty years, the number of pulsations of the heart during that period, at the normal rate, would be 917, 239,680. Now, if ten extra beats be added to this, for, say the last twenty-five years, we find that the heart is called upon to make 91,840,000 extra beats. Think of that enormous amount of additional work imposed upon a delicate, complex piece of mechanism like the human heart!

But that is not the worst of it. The heart should rest and sleep when we do. During sleep, the character of the beats is different from what it is during our waking hours--the beats are made singly and deliberately, with a pause between, for the heart is taking its necessary rest, to fit it for its functions on the morrow; but, if we take alcohol into the system before retiring, then the heart works harder during sleep than a healthy man's when he is awake.

Is it any wonder that we hear of so many cases of heart failure? Is it strange that the average duration of human life is steadily and surely growing shorter? Three-score and ten was the average number of years for man to sojourn here, it is now thirty-eight, and will inevitably become still less someday if man persists in wilfully violating the laws that govern his being.

Tea and coffee are substances which neither form tissue nor serve as fuel, and may be banished from the table with decided advantage. Few people realize that the difference between the drinking of alcohol and tea is simply a question of degree. It is true that the consequences of excessive tea drinking are not as severe as those from over-indulgence in ardent spirits, but the pernicious effects of the constant drinking of strong infusions of tea justify us in calling the practice a serious menace to health. Tea leaves contain from 2 to 4 per cent. of caffeine, or theme, which is an alkaloid, and always found in combination with tannin. They also contain a volatile oil, which is the source of the aroma, and in addition possess a sedative quality. Tannin is a powerful astringent, and hence is strongly provocative of constipation. Its action upon the mucous surface of the stomach is highly detrimental to that organ, as it arrests the excretion of the gastric juice by its contractile effect upon the glands. Its constant use will almost invariably result in digestive disturbances, and will certainly aggravate such troubles, if previously existing. It is true that a cup of hot tea is a refreshing beverage, but not more so than a cup of hot milk--in fact, it is the heat that imparts the sense of comfort experienced on drinking it. Children should never be allowed to drink either tea or coffee, as the seeds of a baneful habit may be sown, for in tea, as in dram drinking, it is a habit easily acquired.

The above remarks apply in a less degree to the frequent use of coffee. The constant use of these substances produce the following results--first, increase of circulation, rise in pulse, a desire to frequently pass urine, and an exhilaration resembling intoxication. Tea tasters, as is well known, are subject to headache and giddiness, and prone to attacks of paralysis. The votaries of the tea and coffee cup by far outnumber those of Bacchus, so that granting that the drinking of these beverages is a little less severe in its constitutional effects, yet the greater prevalence of the habit renders them equal to alcohol in their destructive effects.

GENERAL SUGGESTIONS.

One of the causes that conduce to digestive disturbances is that of solitary eating. Owing to the strenuousness of modern city life, many people, of both sexes, are compelled to practice the most rigid economy, which, in a large proportion of cases, involves what is known as "light housekeeping," or preparing a part, if not all of their meals over a gas jet in their room. In the case of the male housekeeper, this generally means that when he seats himself to eat he places his book or paper in front of him, to beguile the time; the consequence being that he not only calls the blood away from the stomach, where it is needed, but, engrossed in his reading, he masticates imperfectly, or suddenly coming to himself, he finds that he has been so intent on his reading that his food has become cold, whereupon he devours it in haste. Women are not such great sinners in this respect as men; but are equally culpable in another direction. It is a pretty well-known fact that a woman would just as soon not eat at all as to eat alone, and as a result frequently deprives herself of the necessary amount of nutrition. In fact, she impairs her digestion by not giving it sufficient work to do, while the man ruins his by spasmodically overtaxing it. For the above reasons, the boarding house (much as it leaves to be desired) is preferable as an abiding place for hundreds of men and women who are too busy by day and too tired at night to pay proper attention to the physical needs of the system. Companionship at meals is a most desirable thing, especially if it is congenial, and light, cheerful conversation, with a little hilarity intermingled, is an excellent aid to digestion.

This is, no doubt, due to mental influence. The whole of the alimentary process is under the control of the nervous system, which has its seat in the brain, consequently, a cheerful mental attitude favors digestion. It is well known that a fit of anger may temporarily stop digestion. The mind exerts such a vast influence over every function that it is impossible to set bounds to it. We are the creatures of habit. We eat so many times a day, from sheer force of habit. We habituate ourselves to partake of articles of food against which, at first, the senses rebel, by the same force; but it is left wholly to mans reasoning powers whether his habits shall be cultivated according to the needs of the system. If they are, perfect nutrition will be established; if they are not, he is worse off than the animal who knows only to follow the instincts of the original habits of the species. A man can exercise his will power to partake of a diet which his taste had not been able to appreciate, yet no will power can ever provide good nutrition out of a diet against which taste constantly rebels. Consciousness of the digestive organs is an offense to them. The more a man is conscious of his stomach, the less will be its capacity for performing good service; therefore, a dyspeptic should never attempt to follow a course of experimental dietetics with himself, for if he watches his stomach after his carefully selected meal, to see how it will serve him, he will always find abnormal symptoms. It is never wise to expect anything but good results from anything which has been allowed to pass beyond the palate, for that is Nature's infallible safeguard, its province being to reject every objectionable thing.

We would again remind the reader that one of the most important offices of the lungs is to promote the movement of the blood and lymph currents throughout the body. Active respiration assists all forms of lymph absorption, but gives special aid to the absorption of food substances from the stomach and intestines, because these particular lymph vessels are situated so close to the chest cavity that they are more directly under the influence of the suction action of the chest.

A few minutes spent in vigorous deep breathing exercise after each meal is one of the best means of remedying the sense of heaviness and weight of which so many complain after eating.

Thus we see that deep breathing, by favoring absorption, promotes the nourishment of the body will assist in building tissue, in fact. Oxygen is a vital necessity for the body, and it is necessary to absorb a large quantity for the actual needs of the system, while all absorbed over the quantity means added nutrition. Now, deep, or diaphragmatic breathing, infallibly increases the lung capacity, so that the possibility for absorption of oxygen is increased, and health and strength promoted. Deep breathing is as necessary for the proper absorption and assimilation of nutrition as the selection of a well- balanced diet. It has saved thousands of lives, and is a factor in promoting health that cannot be disregarded.

"Order is Heaven's first law," and nowhere is this law better exemplified than in the human body. Order, or regularity, is an essential for success in human affairs--moral, mental, or physical; but especially in the latter. The successful conduct of large business organizations is only possible by regularity in the performance of every detail of duty.

If this be so when only physical results are involved, how much more so is it where vital interests are at stake? The human body is a wonderfully complex piece of mechanism, and if left to itself or rather to natural guidance, its manifold functions are performed with unfailing regularity; and regularity in function means health-- irregularity, disease.

Mark the rhythmic regularity of respiration, or of the heart's contractions! Long continued regularity begets habit, which is a form of automatism; hence the necessity of regularity in action along fixed lines, and in consonance with physiological law, that good habits only may be formed.

Good habits are absolutely essential to health, which is equivalent to saying that regularity in living is an imperative necessity to that end. Regularity in rising and retiring; regularity in eating and drinking; regularity in exercise, all are equally important.

Not only does this regularity of conduct conduce to the attainment and maintenance of perfect health, but it enables the individual to accomplish more within the limits of the day, partly by economizing time, and partly by the added vigor due to improved health.

First, regularity in the hours of rising and retiring, namely, regulating the minimum period to be devoted to sleep. There is much conflict of opinion as to the amount of sleep necessary for the average adult. We have in mind an old saying which runs as follows: "Six hours' sleep for a man, seven for a woman, and eight for a fool." This is somewhat arbitrary, and, moreover, is not in harmony with physiological law. In the first place, no hard and fast rule can be laid down that will cover all cases. Apart from the difference of sex, there are temperamental conditions which vary with every case. We are decidedly of the opinion that eight hours' sleep is necessary for the adult individual. It has been affirmed by some authorities that the more the individual sleeps the longer he will live, which is a perfectly rational claim, in view of the fact that night is Nature's repair time, when she is busy at work replacing the ravages committed by wear and tear during the day. It is a well known fact that nearly all growth takes place during sleep.

Again, it is a fact not generally known that the heart receives no nourishment during the period of contraction, owing to the pressure upon the arteries which supply it with nutriment. It is only during the infinitesimal pause between the contractions that these arteries can carry blood to the heart tissue; hence during sleep the heart- beats differ from those of our waking hours, being fewer in number, and with a more decided pause between. Now, the heart being to the body what the mainspring is to a watch, the necessity of affording it ample time for recuperation becomes apparent.

Having stated that eight hours' sleep is the minimum amount for the individual, the question of regularity presents itself, and this should be understood to refer especially to the time of rising, which, unless the individual is in ill health, should be at 6 A. M. This not only proves invaluable in economizing time, but paves the way for regularity in eating, which we will now consider.

There is much diversity of opinion as to the number of meals that should be eaten during the day, and recently the practice of eating only two meals a day has largely obtained. This, although preferable to the practice of eating four and five meals a day, or of indiscriminate lunching between meals, is yet (we consider) running into the other extreme. Unless an exceedingly hearty breakfast is eaten, the tax upon the vitality before the next meal hour arrives is too severe. Our rule, which we commend to our readers, is as follows: Rise at six, then take your bath, either plunge or sponge bath, followed by ten to fifteen minutes of moderate exercise. This, we will say, occupies until seven; then eat a light meal of juicy fruit, such as oranges, grapes or berries, followed by the perusal of the morning newspaper, or, if you are a student, devote an hour to study. At eight o'clock take your proper breakfast, which should consist of some preparation of wheat (with milk or fruit juice), followed by toast, boiled or poached eggs, and a glass of milk. Take a light lunch at 1 P. M., and a moderately good dinner at 7 P. M.

If regularity in the hours for meals be strictly observed, and the quantity and character of the meals carefully considered, the system will rapidly acquire the habit of expecting sustenance at those hours, and regularity, like virtue, will be its own reward.

Next comes the question of exercise. Too little attention is paid to this matter, more especially by those engaged in sedentary occupations; yet it is in the highest degree important that the balance between the mental and physical energies should be maintained. To preserve this balance while the mind is active and the body untaxed, artificial exercise must be practiced, for physical strength cannot be promoted without some kind of bodily exercise. Unused muscles soon become flabby, as athletes and their trainers well know. The best time for taking exercise is, as stated above, just after the morning bath, and it is astonishing what results can be obtained from fifteen minutes of intelligently directed exercise each morning. Here, again, regularity will work wonders. It may be a week or two before you will notice any marked improvement in the muscular condition, but you will be amply repaid by the glow of health which pervades the system as the result of stimulated circulation.

Last, but by no means least, comes the matter of solicitation of the bowels. In this case regularity in solicitation will invariably produce regularity in movement The bowels should be solicited every morning, soon after rising, and every night just before retiring. We only wish that we could impress every one of our readers with the importance of this practice, and of the immense benefit of regularity in the pursuance of it. Just as the stomach acquires the habit of expecting food when regularly supplied to it at stated intervals, even so will the bowels respond to solicitation if regularity be persisted in.

Nature is inexorably opposed to caprice. She executes all her processes in an orderly manner, and if not interfered with, with the greatest regularity, and if man will only co-operate with her by strict regularity in the important duties previously mentioned, the result will be a surprise to him in the form of renewed health and vigor. He will have an unclouded mind, and be ready to face the trials of everyday existence with a courage that nothing can daunt.

But Nature demands an accurate accounting. Man thinks but little of the drafts he is continually making upon his vitality, but sooner or later the account will be presented, and payment exacted in full. There is no such thing as vicarious payment. The debtor must pay in person, and it therefore behooves every man to watch the debit side of his life's ledger, and make a daily balance of his account with Nature.