butter, if convenient; if not, use dairy butter
From three to four glasses of milk (A tablespoonful
of ordinary wheat bran at the close of
the meal)
LUNCHEON
A pint of milk
A sandwich of whole wheat bread, with nut
butter and cream cheese
One or two bananas, with cream cheese, nuts,
and dates
DINNER
Celery or a green salad
Carrots and boiled onions
Baked white potatoes or baked beans
A glass of buttermilk
An egg served on a baked potato
It would be advisable to drink a glass of water at the close of each
meal, and, just before retiring, to drink another glass of water and to
eat a bit of fruit. Take exercises as already suggested.
/Second Day/: Same as the first.
/Third Day/: Same as the second, varying the vegetables
according to appetite or hunger.
/Fourth Day/:
BREAKFAST
Two very ripe bananas, eaten with cream and
nut butter
Four or five figs, eaten with cream and nuts
Two eggs, very softly boiled, or whipped, if
preferred
A potato, if something salty is desired
LUNCHEON
A sandwich, as for luncheon first day
Two eggs
Soaked prunes, or figs, with nut butter or dairy
butter
DINNER
Fish, eggs, or chicken
Choice of two fresh vegetables:
Beets Squash
Carrots Turnips, etc.
A baked white potato or baked beans
A cup of thin cocoa or gelatin
A cup of hot water
A bit of fruit, exercise, and deep breathing just before retiring.
/Fifth Day/: The same as the fourth, slightly increasing or
decreasing the quantity of food according to normal hunger.
/Sixth Day/: The same as the first, repeating the diet until
there is a perceptible gain in both strength and weight. It should then
be changed or modified so as to prevent the appetite from rebelling
against the general plan. These changes may be made by selecting
different vegetables and fruits. The heavy or proteid part of the diet
should be kept about the same as prescribed so long as the work is
strenuous.
DIET FOR COLD WEATHER
BREAKFAST
A cup of hot water
A baked apple or persimmons
An omelet, lightly cooked, rolled in grated nuts
and whipped cream
A coarse, cereal-meal waffle or corn bread and
butter
A heaping tablespoonful of coarse wheat bran,
cooked
(Honey, if something sweet is desired)
LUNCHEON
Baked beans, with olive-oil or butter
DINNER
A vegetable soup
Cabbage, cauliflower, or Brussels sprouts
A lettuce and tomato salad
A potato, corn, or lima beans
Corn bread and buttermilk
Gelatin or junket
Wheat bran
Nuts, raisins, and cheese
DIET FOR HOT WEATHER
BREAKFAST
Melon, peaches, or cantaloup
A whole wheat muffin or a gem
A banana, with raisins, nuts, and cream
LUNCHEON
Peaches, with sugar and cream
An ear of tender corn
A glass of milk
DINNER
A green salad, with nuts
Two fresh vegetables--peas, beans, or corn
Ice-cream or ices--fruit flavor (A melon or a
cantaloup, before retiring)
Two glasses of cool water should be drunk at each of these meals.
HOT WEATHER MENU
_FOR THE PREVENTION OF SUNSTROKE AND HEAT PROSTRATION_
BREAKFAST
Cantaloup
Peaches, or a small portion of berries, without
sugar
One or two extremely ripe bananas, eaten with
nuts, cream, and raisins
Fresh milk
LUNCHEON
A green salad or spinach
Any fresh vegetable, such as squash, onions,
turnips, beets, carrots, or parsnips
A new baked potato--eat skins and all
DINNER
A green salad, with tomatoes and nuts
Two vegetables--corn, peas, beans, or asparagus
(The vegetables to be cooked in a casserole
dish)
A potato--prepared choice
One very ripe banana, with figs and either cream
cheese or fresh cream
SUGGESTIONS FOR THE PREVENTION OF SUNSTROKE
From one to two glasses of cool water should be drunk at each of these
meals.
Mastication of every atom should be complete.
Hurried eating is the most prolific cause of fermentation. Fermentation
is the cause of intestinal gas, sour stomach and indigestion, also
constipation and torpid liver.
Avoid stimulants such as tea, coffee, tobacco, beer, or liquors. These
things excite heart activity, which causes excessive body-heat.
Avoid sweets, especially sweet soda-fountain drinks. Sugar is composed
largely of carbon, and carbon is one of Nature's greatest heat-makers.
Confine the diet largely to semi-acid fruits, fresh vegetables, green
salads, milk, eggs, nuts, and a very limited quantity of bread and
cereal products.
Cereal starch is the most difficult of all carbohydrate matter to
digest.
Drink an abundance of pure water at meals and between meals.
Avoid all mixed-up, sweetened and charged water. There is nothing
better than plain spring or distilled water.
Do not eat too many things at the same meal. Three or four articles are
sufficient.
Avoid meat of all kinds, and eat a very limited quantity of fats.
By all means do not overeat. Every atom of food taken into the body
that is not used must be cast off at a tremendous expense of energy.
The casting-off process is what we call dis-ease.
Every housewife and mother should know enough about the chemistry of
food to avoid serving at the same meal things which are chemically
inharmonious.
If these simple laws were observed, sunstrokes and heat prostrations
would be almost unheard of.
Summer is the time when Nature is rebuilding and revitalizing all forms
of animal life; it is also the time when she is producing all of the
material with which to do this building in its best and purest form,
therefore summer should be the time when people are at their best. The
reason they are not is because they do not understand the simple laws
that govern human nutrition.
SPRING MENU
_TO BUILD UP SEXUAL VITALITY AND MAINTAIN IT_
BREAKFAST
Very ripe berries, with sugar
Rare omelet, rolled in whipped cream and
grated nuts
Whole wheat bread or boiled whole wheat
Rich milk
Wheat bran
LUNCHEON
Two or three eggs, whipped; add a pint of fresh
milk, a dash of sugar, and a flavor of pineapple
juice; drink slowly
DINNER
Fish or lobster, broiled
Potato and peas
Junket or gelatin
Nuts, raisins, and cream cheese
Chocolate
Only plain water should be drunk at these meals.
SUMMER MENU
_TO BUILD UP SEXUAL VITALITY AND MAINTAIN IT_
BREAKFAST
Peaches, plums, or any semiacid fruit
Whole wheat or a coarse cereal, cooked
Whipped eggs or tender fish
A whole wheat cracker
LUNCHEON
A green salad, with oil and nuts
Oysters, crabs, or lobster
A potato or whole wheat
DINNER
Carrots, peas, beans, corn--any two of these
A Spanish omelet or white meat of chicken
A potato
A glass of rich milk
A cantaloup or peaches
FALL MENU
_TO BUILD UP SEXUAL VITALITY AND MAINTAIN IT_
BREAKFAST
Peaches or cantaloup
Two or three eggs, whipped six or seven minutes;
sweeten to taste and flavor with fruit-juice
A cup of junket or gelatin, unsweetened
LUNCHEON
Fish, broiled
One fresh vegetable
A potato
DINNER
Corn and either peas or beans
Fish or chicken
Buttermilk
A potato
WINTER MENU
_TO BUILD UP SEXUAL VITALITY AND MAINTAIN IT_
On rising, take half a glass of grape juice and a glass of cool water.
Devote about fifteen minutes to vigorous exercise and deep breathing.
Before eating, take a brisk walk, thinly clad, in the open air.
/First Day/:
BREAKFAST
Grapes or grape juice
A small portion of plain wheat, boiled very
thoroughly; serve with cream
Three fresh eggs (See Fall Menu)
A cup of junket or buttermilk
Half a glass of water
LUNCHEON
One egg, prepared as for breakfast
Two glasses of junket or buttermilk
A liberal portion of gelatin
DINNER
Celery
Broiled fish; young variety--very tender
A baked potato
One egg whipped as for breakfast
Gelatin or junket--a liberal portion
/Second Day/: Same as the first, reducing--unless the digestion
is perfect--the amount prescribed for the noon meal.
/Third Day/: Same as the second, varying the meals by changing
fruits, or by adding another fresh vegetable to the evening meal;
but, before adding another article, eat the full amount of proteids
prescribed: eggs, fish, and gelatin.
/Fourth Day/:
BREAKFAST
One or two ripe bananas
Raisins or figs; or nuts or nut butter
Two or three glasses of fresh milk
LUNCHEON
Baked beans or lentils, with olive-oil or fresh
butter
Two or three eggs; preferably uncooked
DINNER
Two or three eggs, with two teaspoonfuls of
sugar; whip seven or eight minutes; add two
glasses of milk; mix thoroughly; drink slowly
Bran meal gems
Half a cup of bran, cooked
/Fifth Day/: Same as the fourth.
/Sixth Day/: Same as the first.
/Seventh Day/: Same as the second, repeating the menus for
a period of thirty to forty days, varying them by selecting such
vegetables as appeal most to the taste.
If the bowels should become constipated, take half a cup of cleansed
wheat bran, cooked, with the breakfast, and, just before retiring,
another half cup in hot water.
If possible, spend from two to three hours each day in the open air,
taking vigorous exercise. Oxygen is nature's great stimulant and
life-giver.
Eat slowly and masticate very thoroughly.
If there is a tendency toward obesity, sugar should be omitted from the
meals entirely.
Proteid foods should predominate in the diet. The following are the
most soluble and readily assimilable group of proteid foods suitable
for these menus, given in the order of richness and importance:
Eggs Shell-fish Gelatin
Milk Fish Fowl--white meat
Milk products