are affected much less by fatigue than meat eaters whose muscles contain
larger quantities of unnecessary nitrogen and nitrogenous decomposition
matter.
[Sidenote: The diet governs the production and the accumulation of
body-waste]
The common laws of health demand that sufficient motion be taken every
day to prevent the accumulation of carbon dioxid or waste matter
throughout the body. Both the production and the accumulation of waste
matter depend very largely upon the diet. All animal flesh (food) is
undergoing gradual decomposition, and adds its waste matter to that of
the body, therefore meat eaters require a much greater amount of
exercise to maintain a given standard of blood-purity than do
vegetarians.
SYSTEMS OF PHYSICAL CULTURE
Numerous schools of physical culture and artificial methods of exercise
have flourished in all civilized countries within the past few years.
This fact emphasizes the pressing need for a general change in our
methods of living.
The various systems of indoor exercise popularly taught are at the best
weak substitutes for the more natural and wholesome forms of combined
exercise and re-creation found in outdoor life and outdoor sport. Some
of the methods referred to are as follows:
[Sidenote: Tensing]
Tensing, which consists of slow movements in which opposite muscles are
made to pull against each other. The student can easily grasp the
principle involved in this system, and from his own ingenuity extend it
as fully as he desires.
[Sidenote: Vibratory exercises]
Vibratory exercises, which are somewhat similar to the tensing system;
however, instead of slow movements, the arms or other portions of the
body are moved with a rapidly vibrating motion. The effect produced is
essentially the same as in the tensing system.
[Sidenote: Heavy-weight exercises]
Heavy-weight exercises, consisting in the use of heavy dumb-bells or
other apparatus in which the actual physical pull exerted by the body in
moving the weights is sufficient to try the muscles to their maximum
capacity. This system of exercise should be discouraged; while it may
add to the mere lifting strength, it takes from the muscles their
flexibility, and from the body its agile and supple activity.
[Sidenote: Indoor exercises]
Indoor exercise with light apparatus such as wooden dumb-bells, Indian
clubs, wands, Swedish and Delsartic movements. These forms of exercise,
which compose most physical culture drills, as given in schools and
gymnasiums, are to be highly recommended. For adults, however, such
exercises require considerable indulgence in order to gain much physical
benefit therefrom.
[Sidenote: Exercise for school children]
[Sidenote: Dancing as an exercise]
Exercises of this nature are especially well adapted to school children.
They depend upon the rhythm of the music, the good fellowship of their
companions, and the pride of keeping up with the class to make them
interesting. For this reason they are not suitable to the individual who
must exercise alone in his room. Dancing can well be considered in this
class, and could be highly recommended as an important exercise and
re-creation, were it not so frequently associated with loss of sleep and
other forms of intemperance.
[Sidenote: Importance of outdoor exercise]
[Sidenote: Exercise for the city dweller]
All of the above systems are not only at the best imperfect, but poor
substitutes for natural exercise, and not likely to be kept up by the
ordinary sedative worker. Every individual should, so far as possible,
indulge in some form of outdoor exercise, which gives all the advantages
of the indoor systems, together with the added advantages of fresh air,
mental pleasure, long range of vision, and the general exhilaration that
comes from close contact with nature. However, for the city man outdoor
exercises are too difficult to be practised with sufficient regularity
to bring the desired results; therefore, it is best to adopt some
definite daily program of vigorous muscular exercise which will keep the
body in fair physical condition. Exercises of this kind should be made a
regular daily habit, and though at times a little tiresome, can, by
practise, be made to become the expected thing, so that the day will not
seem complete until the daily exercises have been taken.
[Sidenote: Exercises giving the best results]
From long experience I have found that the following exercises give the
greatest benefits with the least expenditure of time and labor. They are
all especially designed to promote healthy action of the vital and the
abdominal organs which are so much neglected by the average person.
PROGRAM FOR DAILY EXERCISE
Every morning, just after rising, and every night, just before retiring,
take a glass or two of pure cool water and execute vigorously the
following movements:
EXERCISE NO. 1
EXERCISE No. 1--Stand erect, feet about thirty inches apart. Extend arms
above head; clasp the hands; hold elbows rigid, and inhale deeply. Bend
toward the left and try to touch the floor with the clasped hands, as
far from the foot, and as far to the rear as possible. Exhale while
returning to position. Inhale deeply, reversing motion to the right.
This movement should be repeated from 25 to 50 times.
EXERCISE NO. 2
EXERCISE NO. 2--Rest upon the tips of the toes and the palms of the
hands. Move the body up and down as far as possible, bending only at the
waist line. If the movement is too difficult in this position, the
tension may be reduced by resting on the elbows, or on the knees, or on
both. Inhale deeply, and exhaust the breath suddenly as if coughing,
with the downward motion. This movement should be repeated from 20 to 30
times.
EXERCISE NO. 3
EXERCISE NO. 3--Rest the hands on the rim of a bathtub, or on two chairs
placed about two feet apart. Assume position shown in cut. Lower the
body until the chest touches the right knee; rise, and lower the body
until the chest touches the left knee. Execute this movement rapidly as
if running, rising first on one foot and then on the other, swinging
the body from side to side with each step or movement.
This exercise is especially recommended for those suffering from
torpidity of the liver, or from constipation. It should be executed from
100 to 500 times.
EXERCISE NO. 4
EXERCISE NO. 4--Stand erect, feet about thirty inches apart. Inhale
deeply, and strike a blow toward the left with the right fist, passing
the left fist behind the back. Alternate this movement, striking toward
the right with the left fist, giving the body a swinging and twisting
movement.
EXERCISE NO. 5
EXERCISE NO. 5--Stand erect, feet about thirty inches apart, hands
clasped overhead, elbows rigid; inhale deeply. Bend toward the left,
describing a complete circle with the clasped hands. Exhale when erect.
Reverse; describing a circle in the opposite direction completes the
movement. This exercise should be executed from 25 to 50 times.
RE-CREATION
[Sidenote: Idleness contrary to natural law]
[Sidenote: Exercise necessary for assimilation and elimination]
The small boy who described work as "anything you don't want to do," and
play as "anything you do want to do," had in his mind the fragment of a
great truth. True re-creation should afford DIVERSION, ENTERTAINMENT,
and WORK. The average business man who is threatened with a breakdown,
and who goes away for a rest, should in reality go to work, but it
should be a different kind of work from his routine duties. No one was
ever benefited by idleness; it is contrary to nature--contrary to the
universal laws of construction which govern all forms of life. If
digestion and assimilation have been impaired, if, from errors in
eating, or from sedative habits, congestion has taken place in the
alimentary tract, then muscular work becomes absolutely necessary in
order to use more nutrition, to eliminate more poison and waste, and to
increase and normalize the peristaltic activity of the intestinal tract.
[Sidenote: Hunting and fishing]
The business man who likes to hunt and to kill innocent animals; who
runs, walks, and thinks, and perspires in the effort, is taking a good
kind of re-creation--perhaps the best he knows; but the fat man who sits
in a boat all day and catches fish that he cannot use, or slays a
cart-load of ducks that he has deceived with a decoy, has received
neither benefit nor re-creation; he has only yielded to his primeval
instincts to secure his food by slaughter and has been merely
entertained--probably debased.
[Sidenote: True re-creation]
[Sidenote: Worthless objects for which men struggle]
True re-creation for the mental worker is manual work--labor in the open
air that requires but little thought. Every business man who values the
sacred heritage of health, should provide himself with a place where he
can go one day out of each week and chop wood, prepare soil, plant or
harvest something, get close to Mother Nature, and receive the blessings
of her life-giving sun by day, and rest in her open arms at night. Men
are but big children, and, like the child who cries and reaches for the
bubble because it reflects the prismatic colors of the sun, most of the
things for which they struggle are equally as worthless and deceptive.
[Sidenote: The triad of all that is best in life]
Mental supremacy, which means the keenest sense of love, justice, and
mercy, that great triad of all that is best in man, is all that really
pays. If, at the close of every life, the question, "What has brought
most happiness?" could be answered, it would be, "THE GRATITUDE OF MY
FELLOW MEN." The average business pursuit is not conducive to this end.
It is unfortunate that commercial and financial success are too often
secured by methods that produce just the opposite results, therefore the
whole life-work of the average man is really reduced to no higher object
than that of securing food and shelter, which is the primitive
occupation of the lowest forms of life.
[Sidenote: Rest in solitude]
One day in the week spent close to the soil with gentle cows and horses,
affectionate cats and admiring dogs that have no "axe to grind," and one
night every week spent in thought and reflection under the wilderness of
worlds that whirl through the abyss of space, will sharpen the senses of
love, justice, and mercy, give true diversion, true entertainment, true
work, and true rest.
INDEX
A
ACETANILID _Vol._ _Page_
composition of, II 358
effects of, II 358
ACIDITY
sub, symptoms of, II 462
---- remedy for, II 463
---- diet in, II 464
super, chart indicating dis-eases caused by, I 9
ACIDS
nitric, I 62
---- properties of, I 63
hydrochloric, I 64
---- uses of, I 65
---- preparation of, I 66
---- elements of, I 67
---- purpose of, I 149
---- formation of, I 149
bases of, I 68
---- tests for, I 69
---- neutralization of, I 70
Relation of bases to, I 69
organic, I 94
---- properties of, I 94
acetic, I 95
---- process of making, I 95
oxalic, I 97
lactic, I 97
malic, I 97
tartaric, I 97
citric, I 98
uric, in rheumatism, V 1179
AIR
composition of, I 32
liquefaction of, I 35
and oxidation, V 1312
relative importance of food, water and, V 1313
ALBUMIN
sources of, I 129
solubility of, I 129
coagulation of, I 129
ALCOHOL
varieties of, I 91
effect of, II 367
a poison, II 368
ALDEHYDES
and ethers, I 93
ALKALIS
principles of neutralization of, I 71
rules governing neutralization of, I 71
AMIDO
compounds, I 128
AMMONIA
composition of, I 60
uses of, I 60
AMYLOPSIN
properties of, I 154
APPENDIX (VERIFORM)
dis-eases of (see Appendicitis), II 580
functions of, II 581
APPENDICITIS
symptoms of, II 582
treatment of (mild cases), II 583
a natural remedy for, II 583
diet in, II 584
list of foods for, II 585
chronic cases of, II 586
---- treatment for, II 587
---- causes of, II 588
diet a factor in, II 589
coarse food a factor in, II 590
old diagnosis of, II 582
menus for, IV 1029
APPETITE
lack of, IV 1081
difference between hunger and, IV 1081
ARTERIO-SCLEROSIS
causes of, I 170
food in, I 171
ASSIMILATION
definition of, III 630
ASTHMA
described, II 519
causes of, II 533
symptoms of, II 533
remedy for, II 634
diet in, II 534
foods to eat in, II 535
foods to omit in, II 535
ATHLETES
selection, combination and proportioning of food for,
V 1188
summer diet for, V 1191
winter diet for, V 1192
suggestions regarding diet in exposure to extreme
cold or for exertion, V 1201
AUTOINTOXICATION
defined, I 247
bacteria in, I 247
meat a factor in, I 247
B
BACTERIA
discussed, I 166
origin of, I 167
not all harmful, I 168
species of, I 168
producers of, I 168
fermentation produced by, I 169
growth of, I 169
meat a producer of, I 259
BANANAS
varieties of, III 675
how to select and ripen, III 676
how to bake, III 677
BILE
defined, I 153
function of, I 153
purposes of, I 153
BILIOUSNESS
cause of, II 466
symptoms of, II 466
remedy for, II 466
what to eat, II 467
what to omit, II 467
BRAN
meal, composition of, III 683
---- bread made from, III 683
wheat, composition of, III 681
---- medicinal properties of, III 681
BLOOD, THE
Antipepsin in, I 152
glucose in, I 204
process of oxidation of, II 346
corpuscles of, II 386
automatic action of, II 388
incorrect feeding cause of impurity of, II 397
defective circulation of, II 398
exercise a factor in poisoning and purification of, V 1331
increase of circulation of, V 1335
BRIGHT'S DIS-EASE
described, II 550
causes of, II 551
symptoms of, II 551
prevention of, II 552
treatment for, II 553
general suggestion in feeding in, II 554
foods to eat in, II 555
foods to omit in, II 555
BROMIN
defined, I 73
BUSINESS MAN
a lesson for, V 1317
examples of poor, V 1318
wealth at the expense of health for the V 1319
the abnormal, V 1320
what is a good, V 1320
qualities of a, V 1321
routine life of the average, V 1322
bad habits of the average, V 1322
the ancient remedy for the average, V 1322
the physician of the average, V 1324
twelve rules of health for the, V 1324-1326
BUTTER
composition of, I 283
its value as a food, I 284
caloric value of, I 285
cocoa, how made, II 338
cocoanut, composition of, II 339
home-made, how to make, III 674
BUTTERMILK
how made, III 674
BUTYRIN
defined, I 123
C
CALORIES
definition of, I 199
method of determining numbers of, I 202
CARBOHYDRATES
classification of, I 106
monosaccharids, I 109
disaccharids, I 112
polysaccharids, I 114
purpose of, III 625
CARBON
sources of, I 81
forms of, I 82
properties of, I 83
monoxid, properties of, I 87
combining power of, I 88
and hydrogen compounds, I 88
dioxid of, I 83
nature of, I 81
CASEIN
sources of, I 130
vegetable, I 130
CATARRH
described, II 519
causes of, II 527
symptoms of, II 528
remedy for, II 528
diet for, II 529
foods to eat in, II 530
foods to omit in, II 530
nasal, IV 922
---- food a factor in, IV 922
---- water drinking in the treatment of, IV 923
---- menus for, IV 925
CELLULOSE
in nutrition, I 119
value of, I 119
CHART
showing number of so-called dis-eases caused by
superacidity, I 9
CHEESE
processes of making, I 282
ripening of, I 283
digestive value of, I 283
limburger, I 283
manufacture of, I 283
CHEMISTRY
its relation to food science, I 25
combustion in, I 26
common elements of, I 27
number of elements in, I 28
examples of changes due to, I 29
symbols of, I 31
list of elements in, I 32
organic, I 81
of foods, I 105
of digestion, I 139
of metabolism, I 193
COLDS
described, II 519
causes of, II 520,
IV 915
symptoms of, II 521
overeating a cause of, II 521
exposure a cause of, II 522
remedy for, II 523
foods to use for, II 524
turkish baths for, II 525
value of fresh air for, II 525
foods to eat for, II 526
foods to omit for, II 526
COCAIN
habit, II 354
uses of, II 354
in medicines, II 355
COFFEE
composition of, II 363
effect of drinking, II 364
COOKING
chemical changes produced by, III 593
starch, reasons for, III 598
of food, an excuse, III 599
food for animals, government experiments on, III 602
a habit of civilization, III 603
object of, III 669
grains, III 669
vegetables, III 670
en casserole, III 671
rice and macaroni, III 672
fruits, III 672
---- canned, III 672
CHLOROFORM
uses of, II 372
CHLORIN
sources of, I 63
properties of, I 64
uses of, I 64
CHOCOLATE
see (cocoa), II 366
COAL TAR PRODUCTS
evil effects of, II 359
COCOA
analyzed, II 366
COMPOUNDS
chemical, I 29
---- derivatives, I 31
carbon, I 83
---- inorganic, I 83
---- action of, I 85
---- organic, I 87
---- and hydrogen, I 88
---- organic, classification of, I 89
---- hydro, I 89
alcohols, I 91
glycerin, I 92
aldehydes, I 93
ethers, I 93
organic acid, I 94
---- nitrogenous, I 99
---- ---- importance of, I 100
amido, I 128
vegetable, II 373
CONFECTIONS
evil effects of, II 332
from the standpoint of food value, II 333
allowable, II 333
prohibited, II 334
CONGESTION
defined, V 1195
CONSTIPATION
milk a relief for, I 188
relation of milk to, I 278
milk diet for, I 278
wheat bran, laxative effects in, II 299
whole rye a remedy for, II 300
---- wheat, a remedy for, II 300
---- barley, a remedy for, II 300
---- oats, a remedy for, II 300
causes of, II 434
remedy for, II 436
suggestions for relief of, II 437
menus for, II 438
exercise in, II 444
beverages causing, II 446
what to eat for, II 447
what to omit for, II 447
in infants, V 1169
a factor in nervousness, V 1214
CONSUMPTION
conflicting opinions regarding the cause of, II 560
conditions and occupations predisposing causes of, II 561
modern treatment of, II 563
general diet in, II 564
spring and summer diet in, II 565
special suggestions for treatment in mild cases of, II 566
hygienic rules in, II 567
breathing in, II 567
sleep in, II 568
what to eat in, II 568
what to omit in, II 568
nature's remedy for, IV 989
foods in, IV 990
the use of the spirometer in, IV 990
D
DIABETES
described, II 556
causes of, II 556
symptoms of, II 557
remedy for, II 557
diet for, II 558
diet in extreme cases of, II 558
foods to eat in, II 559
foods to omit in, II 559
special instructions regarding, II 560
DIAGNOSIS
purpose of, II 381
only correct, II 382
of "lump" in the stomach, II 419
DIARRHEA
causes of, II 474
cathartics in, II 475
treatment of, II 476
diet in, II 476
DIET
important considerations regarding, I 164
importance of correct standards in, I 221
of primitive man, I 238
flesh, unnecessary, I 238
milk and eggs not a balanced, I 272
wheat, II 290
for constipation, II 429
for nervous indigestion, II 458
in subacidity, II 464
suggestions in obesity, II 496
in neurasthenia, II 509
in catarrh, II 529
in hay fever, II 531
in asthma, II 534
in influenza, II 537
in insomnia, II 541
in rheumatism, II 547
in diabetes, II 560
in consumption, II 564
in heart trouble, II 573
in dis-eases of the skin, II 579
in appendicitis, II 584
errors in, II 586
for cold weather, IV 1133
for hot weather, IV 1134
three classes of, V 1147
the normal, V 1152
radical changes in, V 1152
make patient agree with, V 1153
during embryonic period, V 1156
FOR CHILDREN (ages 1 to 2 years), V 1174
special instructions regarding simplicity in feeding, V 1176-1177
in old age, V 1178
---- importance of, V 1181
for normal athlete, V 1189
(summer) for athletes, V 1191
(winter) for athletes, V 1192
in climatic extremes, V 1193-1199
under normal conditions, V 1200
DIGESTION
chemistry of, I 139
uses of, I 139
malt in, I 140
energy required in, I 161
mental influence upon, I 162
secretion of juices in, I 163
important rules to observe to insure good, I 164
experiments in, I 175
mechanics of, I 180
action of enzyms during, I 181
food prepared for, I 186
during sleep, I 188
how affected, I 188
x-ray experiment in, I 188
comparative, of cooked and uncooked grain, III 597
true interpretation of the word, III 630
necessity for thorough mastication an aid to, I 181
"bolting" of food in, I 181
secretion of enzyms in, I 182
DIGESTIVE EXPERIMENTS
to determine the amount of food the body uses, I 175
to determine percentage of waste in food, I 176
to determine amount of time required to pass through
the body, I 176
to measure what percentage of food taken is digested, I 177
to determine what foods aid digestion, I 178
to determine what foods hinder digestion, I 178
to determine the laws governing the production of
chemical harmony, I 178
to approximately determine the amount of undigested
food, I 179
to determine the digestibility of each particular food,
I 179
DIGESTIVE JUICES
gastric juice, I 144
---- composition of, I 147
---- formation of, I 148
---- action of, I 148
pancreatic juice, I 153
---- composition of, I 153
---- action of, I 154
amylopsin, properties of, I 154
trypsin, properties of, I 164
steapsin, properties of, I 154
bile, I 153
---- function of, I 153
pepsin, I 155
---- action of, I 155
saliva, I 161
---- secretion of, I 161
the influence of the mind upon the action of the, I 162
DIGESTIVE ORGANS
chemical changes in, I 165
peristaltic action of, I 187
DISACCHARIDS
cane sugar, I 112
beet sugar, I 112
maltose, I 113
lactose, I 113
DIGESTIVE TABLES
inaccuracy of, I 145
DIS-EASE
difference between ease and, I 14
indications of, II 394
true diagnosis of, II 396
defined, II 407
classification of, II 412
nature's warning, II 674
DIS-EASES OF THE SKIN
kinds of, II 575
causes of, II 575
eczema, II 577
---- treatment of, II 578
---- diet for, II 579
DISORDERS (COMMON)
their causes and cure, I 405
DRUGS
analysis of, II 343
declining use of, II 346
alkaloids in, II 349
opium, II 350
morphin, II 351
cocain, II 353
nux vomica, II 356
strychnin, II 356
quinin, II 356
acetanilid, II 358
laudanum, II 360
paregoric, II 360
codein, II 360
lyoscine, II 360
atropin, II 360
hellebore, II 360
chloroform, II 372
ether, II 372
chloral, II 372
mercury, II 373
potassium iodid, II 374
purgatives and cathartics, II 375
authentic information on, II 377
supposed magical effect of, II 384
E
EATING
flesh produces appetite for stimulants, I 243
---- habit disappearing, I 249
correctly a cure for the drink habit, II 369
over, II 413
---- causes of, II 414
scientifically, III 667
ECZEMA
described, II 577
treatment of, II 578
chronic, diet in, II 579
menus in, IV 1023
EGGS
food value of, I 269
composition of, I 271
nutritive contents of, I 271
as a diet for convalescents, I 272
tables of digestive harmonies and disharmonies of, III 610
how to coddle, III 677
uncooked, III 678
baked omelet (how made), III 678
ELEMENTS
chemical, in the body, I 3
chemical, I 27
---- number of, I 28
mineral sulphur, I 73
hydrogen sulfid, I 74
carbon disulfid, I 74
EMACIATION (UNDERWEIGHT)
effects of, II 477
causes of, II 479
mental factors in, II 480
symptoms of, II 481
remedy for, II 482
important factors in, II 483
foods in, II 484
milk and eggs in, II 484
constipation a factor in, II 485
chronic, its cause and remedy, II 486
extreme, diet in, II 489
weight, tables in, II 492
in infancy, V 1173
ENERGY
food, a producer of, I 199
how measured, I 200
fat chief source of, I 209
grain a source of, II 295
explained, III 639
determined, III 640
the mystery of, V 1309
food and, V 1310
required for work, V 1311
relation of sleep to expenditure of, V 1312
ENZYMS
properties of, I 139
fermentation due to, I 140
malt, a digestive, I 140
ETHER
uses of, I 94
EVOLUTION OF MAN
evolution, what it is, V 1255
study of man in the, V 1255
significance of the term, V 1258
difference between inherited and acquired
characteristics in the, V 1260
the three great proofs of the, V 1261
early forms of animal life in the, V 1262
the single cell, nucleus in, V 1263
development of the human embryo in the, V 1264
animal kinship in, V 1265
blood comparisons in man and apes, V 1266
difference in the development of man and apes, V 1267
power of speech a factor in, V 1267
habits and progress in, V 1268
factors that determine survival of races during the, V 1269
habits and customs detrimental to life in, V 1270
changes of organs in, V 1271
"natural" diet in, V 1273
dietetic development in, V 1274
facts regarding the, V 1275