water; do not break into short pieces, but drop ends into the water
and gradually immerse the whole stick. Keep the water boiling rapidly,
adding boiling water as it boils down; do not cover; let boil
forty-five minutes, drain in colander and pour one quart of cold water
through to blanch.
Put the spaghetti into the tomato sauce and set on stove where it will
keep hot, but not boil, for fifteen minutes. Arrange in a deep platter
and sprinkle top with grated Parmesan cheese.
Serve with grated cheese and stuffed olives. If care is taken in
preparing this dish you will be rewarded with something certainly
delicious, and a typical Mexican dish.
Rice, Spanish
Put two frying pans on the stove, and in each put one teaspoonful of
bacon fat. Take one onion and four green chilis, chop very fine, salt;
put this in one frying pan and cook until done without browning. In
the other pan, put one cup of rice, washed and dried; stir and let
cook a light brown; add the onion and chilis and one cup of tomato;
fill frying pan with boiling water and let cook until rice is dry.
Ice Cream à la Mexicana
Put two cups of granulated sugar in saucepan over fire and stir
constantly until it is melted; add two cups of English walnut meats
and pour into shallow, buttered pan to harden. When perfectly cold,
grate or chop fine. Crumble two dozen macaroons into fine crumbs, then
toast in hot oven a few minutes. Now make a rich, boiled custard, of
yolks of four eggs, one-half a cup of sugar and two cups of cream,
then pour over the stiff-beaten whites of two eggs and let cool. To
one quart of cream add one-third a cup of sugar and beat until
thoroughly mixed, add to the custard, and flavor with vanilla or
maraschino, then freeze. When half frozen add the macaroon crumbs and
half of the grated walnut mixture and finish freezing. Let ripen two
or three hours. Sprinkle remaining grated walnuts over the cream when
serving. This is the typical ice cream of Mexico, just as it is served
there.
Caramels à la Mexicana
Put one cup of granulated sugar in an iron skillet and stir constantly
over a slow fire until the sugar is melted. As soon as the sugar
becomes syrup, add one cup of rich milk or cream,[A] and stir until
sugar is dissolved. Add, next, one cup, each, of granulated and light
brown sugar and boil steadily until mixture forms a soft ball when
tested in cold water. Take from the fire, add one cup of coarse
chopped nut meats and stir to creamy consistency. Pour into shallow
pans, lined with paraffine paper, spread smoothly about half an inch
in thickness and mark into squares while warm.
FOOTNOTE:
[A] Dissolve the caramel in half a cup of boiling water, then add the
cream or milk; by this means the liability of the milk or cream to
curdle is lessened.--EDITOR.
The Nursery
By E. R. Parker
It is frequently a matter of surprise to foreigners that in the
average American home, which is otherwise so well equipped, little or
no attention is given to the nursery, and it is to this neglect they
trace many of the shortcomings of our little ones.
It may be that the busy mother, who has to perform the duties of
nursemaid and perhaps look after her household at the same time, sees
little reason for having a room specially dedicated to the use of the
children; but when one considers the necessity of regularity in the
feeding, bathing, sleeping, and every other particular of the infant's
daily life, such a need becomes apparent, with the arrival of the
first baby. Select a room in a secluded part of the house, and one
which receives all the sunshine possible, for the nursery. Fresh air
should be admitted at all times, but in such a manner as to avoid
drafts. For the use of the young infant, limit the furnishings to bare
necessities, and have the floor and walls hard finished. It is not
well to have plumbing of any kind in the room, nor should it be
directly connected with the bathroom. Regulate the temperature
carefully, letting it range between 75 and 80 degrees Fahr. during the
first week; after that it may be kept at 75 degrees until the child is
three months old, and then gradually lowered to 70 degrees or even 65,
at night. Needless to say the metal crib is the most important
furnishing; it should be fitted with a soft hair mattress and a thin
pillow, though some persons prefer to use no pillow at all. Under no
circumstances should the baby sleep with its mother, and eminent
physicians now agree that it is more or less injurious for a child to
sleep in the room with an adult. Dr. Cotton, the distinguished
specialist for children, recommends, as additional furnishings for the
infant's room, a flexible rubber bathtub, a bath thermometer, wall
thermometer, scales and a double ewer and soap dish on a low table
surrounded by a high folding screen.
As the child grows older it will require the addition of low chairs,
tables, etc., in the nursery; these should be simple and substantial.
Do not fit up the nursery with broken or cast-off articles of
furniture from other parts of the house. Few mothers realize what a
deep impression these early surroundings make upon the child, and how
nervous, sensitive children may be made to endure positive suffering
from contact with unsightly objects.
A window seat, that will also serve as a convenient receptacle for
toys, may be made by having the top hinged on a low wooden box, and
covering the box with some suitable dark material. Do not make the
mistake of giving children a quantity of toys at one time; such a
practice has the bad effect of dulling their sense of enjoyment and
making them tire easily of their playthings. If fond relations insist
upon trying to shower all the dolls and books and drums in town on
them for one Christmas or birthday celebration, try putting some of
them away and keeping them for rainy days or the trying period of
convalescence. Toys which will excite the imagination and leave
something to their own ingenuity are to be preferred to those that are
complete in themselves. Among the former are paints, brushes and
outline pictures, games, dolls with patterns and material for
clothing, stone building blocks, which come in different sizes and
shapes with designs for building.
Decorate the walls with stencil designs or a few good pictures, which
should be chosen with reference to the child's age. Few persons are
aware that until a child is three years old he cannot distinguish
clearly between green, gray and blue, hence decorations containing
these colors are lost upon him, and the reason for his love of red and
yellow is apparent. The Perkins pictures, issued by the Prang
Educational Company, are justly popular for nursery walls, and
photographs of the masterpieces can be purchased quite reasonably. A
small bookcase should also be given an honored place in the nursery,
for older children, and nothing but books of the very best from a
literary standpoint, well printed on good paper and substantially
bound, should find their way to its shelves. Cheap toy books from the
five and ten cent counters, many of which are poorly bound,
grotesquely illustrated and insipid in contents, had better be kept
away from the children. I would rather give them one good book a year
than an armful of poor ones. Some children do not enjoy being read to,
but all of them love a story, and, with a little tact on the part of
the mother, it is but a step from the story she tells to the one she
reads, and she can easily cultivate a taste for good reading, for,
after all, she is the genius that shapes and molds, and without whom
the most ideal nursery is but a dreary place. We are told that even
the songs she sings to the babe at her breast have an occult
influence over its future life. What a power and privilege, then, are
hers to guide the little groping hands and watch the unfolding mind;
and surely she should spare neither time nor trouble in the
accomplishment of such a task!
Practical Home Dietetics
By Minnie Genevieve Morse
II. The Rôle of Diet in Reducing and Increasing Weight
In addition to the natural and proper inclination to make the best of
oneself, there is scientific reason in the stout woman's desire to
reduce her weight, and the painfully thin woman's wish to take on a
few more pounds of flesh; health itself is at its best when the body
maintains its normal proportions, without serious loss or gain. Any
considerable variation from the normal standard shows a disturbance in
the balance of nutrition; either the vital fire is being fed too
generously, and the excess of fuel, instead of being turned into heat
and energy, is accumulating in the tissues, to be a burden to the
organism and, perhaps in time, cause disease, or else the expenditure
of force is greater than the supply of fuel, the bodily tissues are
drawn upon to aid in feeding the fire, and all the systems of the body
suffer from the insufficiency of nourishment. Stout people become
increasingly disinclined to either physical or mental exertion; they
are apt to suffer from indigestion and constipation, rheumatic
troubles and shortness of breath; and, when a condition of actual
obesity is reached, a fatty degeneration of one or more of the vital
organs is liable. The insufficiently nourished person, on the other
hand, is usually anæmic and nervous, the weak and faulty performance
of many of the bodily functions testifying to the lack of proper
nutrition.
With regard to the matter of physical attractiveness, the advantage of
proper proportion between the weight and the height is obvious. The
too-thin woman has fewer difficulties to contend with than her
too-stout sister, in fulfilling fashion's requirements, for her figure
can be modified to a far greater extent by the dressmaker's art. But
the face and hands cannot be filled out correspondingly, and the thin
woman early takes on lines and wrinkles, usually looking much older
than a plumper woman of the same age.
Proper balance between the intake of food and the outgo of energy is
thus necessary, both for the maintenance of good health and for the
preservation of one's fair share of natural comeliness. The
generally-accepted standard of weight in proportion to height which a
woman should maintain, in order to fulfil these requirements, is as
follows: Five feet one inch, 120 pounds; five feet two inches, 126
pounds; five feet three inches, 133 pounds; five feet four inches, 136
pounds; five feet five inches, 142 pounds; five feet six inches, 145
pounds; five feet seven inches, 149 pounds; five feet eight inches,
155 pounds; five feet nine inches, 162 pounds; five feet ten inches,
169 pounds.
The purposes for which food is taken into the body are two: the
rebuilding of the bodily tissues, which are constantly consumed by
physical and mental activities, and the production of heat and energy.
During the period of growth, the body necessarily demands a large
amount of tissue-building material, and it is natural and reasonable
that a growing child should have a large appetite, and be ready to eat
at all times of day. If, however, a person who has come to maturity
continues to eat as heartily as in early life, more food is taken into
the body than is required after the growing period is ended, a heavy
strain is put upon the organs which remove waste products from the
system, and there is likely to be a deposition of fat in the tissues.
Another factor in producing these results is the fact that the adult
usually leads a far less active life, physically, than the growing
child, so that less food is needed for transformation into energy, as
well as for the purpose of body-building.
This is even more true now than it was a few generations ago; the
higher standard of luxury in the modern manner of life, labor-saving
devices of every kind, and improved transportation facilities, which
have almost reduced out-door exercise to a matter of country-club
athletics, are among the reasons for the present-day lack of physical
activity among both men and women. It must not be forgotten, however,
that our high-pressure modern life also favors the existence of a
class, who, instead of feeding their vital fires too generously, are
inadequately nourished; among the contributing factors in this case
are improper food, hasty and unattractively served meals, unhygienic
ways of living, and the heavy, nervous strain that makes havoc of so
many lives, in one way or another.
Considering first the case of the woman who is above the normal
standard of weight, it may be said in the beginning that there are few
stout people who cannot safely, and without resorting to any dubious
measures, reduce their weight sufficiently to improve not only their
appearance, but their comfort and general vigor as well. Such results
are not produced in a moment, however, and patience, perseverence and
a considerable exercise of will-power may be necessary.
Any decided deviation from one's usual manner of life should not be
undertaken without the advice of a competent physician. Constitutions,
have been wrecked, and even lives lost, by such tampering with
nature's laws. Exercise and diet are the two great aids in reducing
weight, but either, by being carried to extremes, or attempted under
unsuitable conditions, may do more harm than good. One procedure which
cannot be too strongly condemned is the use of the various "anti-fat"
preparations, which are among the patent medicines that have afflicted
a credulous world; such "remedies" are worse than useless, as they may
do actual harm by upsetting the digestion, or otherwise disturbing
nutrition, while it is beyond the power of any drug to control such a
complex process as that of the balance between waste and repair in the
human body. If the desired effect is actually produced, it is by a
lowering of the general health.
Many systems of exercises have been recommended for reducing flesh,
especially about the waist and hips, and, when used in moderation, and
with a physician's assurance that none of the organs of the body will
be injured by their use, the following out of such a system will not
only aid in reducing the weight, but will improve circulation and
nutrition, and increase the general bodily vigor. The exercises
usually recommended consist principally of reaching, stretching and
bending movements, but breathing exercises are also useful, as deep
breathing aids in burning up fat. Stair climbing, with the body erect
and only the ball of the foot placed on each step, is also highly
recommended, and for reducing the fat on the hips the "standing run"
is especially valuable. Tennis, golf, bicycling, and horseback riding,
all aid in keeping down weight. Walking is, however, the exercise _par
excellence_ for stout people; not a slow and languid saunter, but a
brisk pace, and a steadily increasing distance. Hill climbing, _when
there is no danger of overtaxing_ the heart, is even more effective
than walking on a level.
A noted physician, who has successfully reduced many stout patients,
lately made the statement that many fat people were willing to take
any sort of treatment that was ordered for them, if only their diet
was not restricted. It is upon restriction of diet, however, that the
chief dependence must be placed, in the reduction of weight; exercise
produces a more rapid burning up of fat in the body, but superfluous
fat cannot be stored up, if the material for it is not supplied to the
system. Many famous systems of reduction by restricted diet have been
given to the world, but most of them are so severe that they should
only be used under the direction of a physician. All of these systems
require a reduction of the total amount of food taken, a restriction
of the quantity of fluid allowed, and a more or less strict avoidance
of those food substances which are most readily turned into fat in the
body. Most of them also provide for light lunches in the middle of the
morning and afternoon, as these additional meals tend to lessen the
appetite at the heavier meals of the day.
The fat-making foods include sugars, starches, fat meats, butter and
oil. It is not safe to deprive the body entirely of these groups of
food substances, since proper nutrition depends upon a wholesomely
balanced diet, but the amount of them taken by the average person can
be very greatly cut down without any danger to health. It is not
unusual for a single meal to include a cream soup, bread and butter,
potatoes, macaroni, a starchy vegetable, such as beans, a salad
dressed with oil, and a rice or cornstarch pudding,--a list of
articles which, as may readily be seen, contains a much larger amount
of fat-making food than is required by the actual needs of the body.
The woman who is in earnest to reduce her weight, then, should eat at
each meal as little of the sweet or starchy articles of food and of
the fats and oils as is compatible with health. Soup is best omitted
altogether, not only because the cream soups and purées contain much
fat-making material, but also because as little fluid as possible
should be taken with meals. Among fish, salmon, bluefish and eels
contain more fat than the other varieties of sea food. Fat meats and
all forms of pork should be avoided. The potato is eaten so
universally, appearing upon our tables at almost every meal, that its
omission from the diet often seems a severe deprivation; however, it
is one of the starchiest of foods, and should be cut entirely out of a
menu planned for the reduction of weight. Most of the other vegetables
grown below ground are also undesirable for the stout person; this
class includes turnips, carrots, parsnips and beets,--not, however,
onions or radishes. Peas and beans also contain a good deal of starch.
It is almost impossible to eliminate bread-stuffs from the diet, yet
much indulgence in the "bread and butter habit" is fatal to the woman
who desires to grow thin. Bread has least flesh-forming power when
thoroughly toasted; whole-wheat bread contains less starch than that
made of the ordinary white flour, while gluten bread contains still
less, and is the most desirable form for the stout person's use.
Macaroni and spaghetti, rice, and the breakfast cereals are all
included in the list of very starchy foods, and should, therefore, be
avoided. Sweets of every sort--cakes, pies, puddings, ice cream,
confectionery, chocolate, jam and preserves--are forbidden to one who
is engaged in a flesh-reducing campaign. Very little butter should be
eaten; no mayonnaise dressing or olive oil in any form, no cream, and
not much milk,--none at all with meals.
The list of articles allowed includes almost all kinds of fresh fish;
lean meats and chicken; eggs; bread in small quantities, when stale or
toasted; all fresh, green vegetables, such as spinach, lettuce,
celery, asparagus and tomatoes; and nearly all kinds of fresh fruits,
except bananas, which are largely made up of starch. Fruits stewed
without sugar are also permitted. This is neither a starvation diet
nor prison fare, but it does mean a monotonous bill of fare, and
considerable will-power is required to follow such a regimen for a
long period. Where a reducing diet is adopted without the advice of a
physician, it is a safer plan to eat smaller portions of the
flesh-forming foods than one is accustomed to, than to cut them out of
the menu altogether.
Drinking liquids with meals is conducive to increase in weight: not
more than one small cup of tea or coffee, or one small glass of water,
should be taken with a meal. Water should, however, be taken between
meals; it is dangerous to cut the amount of water taken in twenty-four
hours down to a small quantity, as a deficiency of water in the system
is liable to prevent the kidneys from doing their proper work.
Chocolate and cocoa are fattening. Beer and ale are well known to have
flesh-forming properties, and all alcoholic beverages are better
avoided.
Napping after meals aids in putting on flesh, and should not be
indulged in. Standing for twenty minutes or half an hour after meals
is a help in preventing the deposition of fat about the hips and
abdomen, the erect position promoting a more equal distribution of the
products of nutrition.
Any tendency to constipation is to be prevented. Laxative fruits and
vegetables, such as oranges, apples, spinach and lettuce, will be
helpful here, as will a glass of cold water taken on rising in the
morning.
The dietetic treatment of excessive thinness usually appears to one
who is engaged in trying to reduce her weight as liberty to indulge in
all the good things of this life. However, it is sometimes more
difficult to build up a thin person than to reduce a stout one;
restriction of diet and persistence in active exercise are practically
certain to cause a loss of weight, while many factors, besides a
too-slender diet, may be at the bottom of the thin woman's condition.
Diseases of many different organs, a run-down nervous condition, too
much hard work and too little rest, improper food, and disorders of
the digestive tract are among the causes that may produce
malnutrition, and the first measure adopted by the painfully thin
person should be a frank talk with her family physician, as the diet
required may not be that intended especially for increasing weight,
but one that shall improve nutrition by remedying the defective
working of some organ or system of the body.
It is practically hopeless to attempt to build up a patient when the
proper conditions cannot be secured; where there is no possibility of
relief from a severe physical, mental or nervous strain, where a
sufficient amount of sleep is impossible, or where there can be no
escape from an unhygienic way of life, the wisest dietetic measures
will accomplish as much as can be expected of them, if they merely
enable the body to hold its own without further loss of weight and
strength.
Under favoring circumstances, however, the sugars, starches, fats and
oils, which the stout person must avoid, are the food substances from
which the thin person may expect the most beneficial results. Foods
difficult of digestion should be excluded from the menu, as an attack
of indigestion might mean a considerable set-back, but many of the
most nourishing and fat-producing articles of food are readily
digested and assimilated, though they should not, of course, be used
to the exclusion of other kinds of food.
A quart or two of milk a day, when taken in addition to the regular
meals, will often work wonders; the cream should be stirred into it,
not removed, and a raw egg may be beaten into an occasional glassful.
Butter should be spread with a generous hand, salad dressings should
contain as much oil as is practicable, and a tablespoonful of pure
olive oil, taken after each meal, will be an effective aid, and also
promote the free action of the bowels, that is so great a help in
bringing about a condition of general good health.
Properly-made bread, potatoes, starchy vegetables, like beans and peas
and corn, macaroni and spaghetti, rice, and the whole array of
well-made breakfast cereals, with a generous supply of sugar and
cream, should be well represented in the thin person's diet. Cream
sauces should be used frequently with meat, fish or vegetables, and
cream soups and purées are to be preferred to bouillons and other thin
soups. Ice cream, milk puddings, and other nourishing desserts may
have a place in the menu, as may all sorts of sweet fruits, chocolate
and cocoa, honey, maple sugar and syrup, and even simple and pure
confectionery. There are few articles of food that are forbidden to
the woman who desires to increase her weight, except those which put a
strain upon the digestion. A luncheon in the middle of the morning and
one in the afternoon, with a glass of hot milk before retiring, assist
very greatly in the building-up process, while a nap, or at least a
quiet rest, after the midday meal, enables the system to put to the
best uses the fuel which has been supplied to it. Long hours of sleep,
avoidance of hurry and tension, regular hours for meals and pleasant
surroundings, and conversation at mealtimes, are all aids in
overcoming the tendency to excessive thinness.