months of canned goods came Paris with its famous dishes; Creme d'Isigny
avec creme! Artichauts an beurre! Patisseries francaises! Oo lala! Again
I said calories be _dashed_! I can reduce when I get home. I had no
delusions now, you see.
* * * * *
And now I am home trying to help raise the funds for the starving
children of Central Europe, and explaining to my friends that while
there is a food shortage in Europe it is not because I was there; and
that I am reducing and the money that I can save will help keep a child
from starving, and that they can do the same; that for every pang of
hunger we feel we can have a double joy, that of knowing we are saving
worse pangs in some little children, and that of knowing that for every
pang we feel we lose a pound. A pang's a pound the world around we'll
say.
Every once in a while you hear that the caloric theory has been
exploded. There is no caloric "theory." Therefore none to explode.
Calories are simply units for measuring heat and energy and never will
be exploded any more than the yard or meter "theory" will be exploded.
Foods must contain essential salts and the growth and health maintaining
elements. These cannot be measured by calories. The quantity of heat or
energy production but not the quality of the foods is measured in
calories, and one must have a knowledge of the qualities also. No
scientifically educated individual has ever thought otherwise.
The chief objection to following the advice of the numerous laymen who
write eat-and-grow-thin menus is that they advise the elimination of all
fats, sugars and starches. They lose sight of the fact, or they do not
know, that the obese individual--I dislike that term--will have to have
a balanced diet even while reducing if he is to maintain his health. One
will lose weight on these menus, but as very many can testify they lose
their health also. One cannot live on an unbalanced diet for any length
of time without becoming unbalanced also. And furthermore the
over-weighter will always have to diet more or less, and will have to
have menus which he can continue to use. After normal weight is reached
he will not have to be nearly so abstemious, _but_ the same dietetic
errors which produced overweight in the first place will produce it
again. So he must know something of dietetics and he must have a
balanced diet.
Now I shall make out some balanced menus, 1200 C's a day, being careful
to include a large amount of the leafy vegetables and some milk or its
products, the foods that McCollom calls PROTECTIVE FOODS because they
contain in a large measure the essential mineral salts, and those vital
elements he has called "Fat soluble A" and "Water soluble B"--others
call vitamines--which he has proved to be so vital and necessary for
growth in the young and the maintenance of health in the adult. I shall
also include 200-300 C's of protein.
The leafy vegetables, cabbage, cauliflower, celery tops, lettuce, onion,
Swiss chard, turnip tops, and other leaves employed as greens, water
cress, etc., not only contain these vital elements, but they also exert
a favourable influence on sluggish bowels and kidneys. They are low in
caloric value, hence are low in fat-producing properties, and can be
consumed with indiscretion, properly masticated.
It is better while you are reducing to stay away from the dining table
when you do not expect to eat. If you are rooming, get a tiny sterno
outfit, some substitute or coffee, some canned or dry milk, some sugar
if you use it, and you can make a hot drink in your room and be
independent for your breakfast and your evening meal, when you decide
some day to go without that. Do not take more than 100 calories for your
breakfast. That leaves you 1100 calories to be divided during the day if
you go on a 1200 calorie schedule. I suggest the following distribution
of the calories:
Breakfast 100 C's.
Lunch 350 "
Tea 100 "
Dinner 650 "
You can reverse the dinner and lunch if you desire. If you do so then
have your 100 calories I have allowed for tea time to take just before
you retire. On a 1200 calorie schedule arranged as I have it you will
not be hungry, I assure you. It will not be more than three or four days
before your stomach will be shrunk and this amount I have allowed you
will almost seem like overeating! That is the big idea. Shrink your
stomach. Go on a fast or low calorie day for a day if necessary to get
started. See page 81.
I can safely say that any up and around adult will reduce on 1200
calories, for that will not supply the basal metabolism, i.e., the
body's internal activities, such as the beating of the heart,
respiration, digestion, excretion, etc., and some of the body's stored
fat will be called upon to supply the deficiency. How much one will
reduce depends on how many calories are actually needed for the internal
and the external activities. See pages 26 and 27. It is not advisable to
reduce too rapidly. See page 85.
Now you have 1200 calories a day to eat. Let us think of this in terms
of money. You have a limited amount of money every day to spend for
food. You must spend it judiciously and get the food you need and want.
If you spend the most of it on one article you have that much less for
other things. It is possible that some days you will want to spend more
than your allowance and you draw on your next day's supply. That will be
all right if you remember that you have done so and will spend that much
less the next day to equalize your account. You must study to spend
wisely and carefully so as to supply your needs, but you cannot spend
more than you have without restitution and retribution. Here are the
menus:
BREAKFASTS
100 C. Each
1. Fruit
2 med. apples or 1 baked apple with 2
tsps. sugar
_or_
1 large orange
_or_
1/2 large grapefruit
_or_
1 small cup berries
_or_
1/2 good sized cantaloupe
_or_
2 med. figs
_or_
5 prunes
2. 1 cup coffee or cereal coffee.. O
1 tbsp. cream..................50 C
2 small tsp. sugar.............50 C
_or_
2 cups with cream alone or
sugar alone
----
Total...........................100 C
3. 10 ozs. skim milk hot or cold
_or_
5 ozs. whole milk.....................100 C
4. 1 cup coffee clear............. 0
1 thin slice toast.............75 C
1/4 pat butter.................25 C
----
Total.............................100 C
Note--The skim milk breakfasts and teas are most desirable because of
the protein content.
TEAS
100 C. Each See lists for breakfasts. Also could have:
1. 1 cup tea with 1 tsp. sugar
1 slice lemon................25 C
3 soda crackers..............75 C
----
Total....................................100 C
2. 2 small plain cookies
tea no cream or sugar...............100 C
3. 1 chocolate cream
1 cup tea or hot water
no cream or sugar...................100 C
* * * * *
The following combinations need not be followed arbitrarily. You may
change them around if you desire. Look in the calorie lists for
substitutes of the same classes of foods, if you do not like my
combinations. If you don't care for the 100 C's at tea time you may have
that much more for dinner.
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list of breakfasts). 100 C
LUNCH
1 medium sized head lettuce
1/3 lb........................... 25 C
1 tbsp. mayonnaise...............100 C
1 med. sweet pickle chopped for
mayonnaise....................... 25 C
1-1/8 inch cube cream cheese
melted
_or_
3 ozs. cottage cheese............100 C
1 Toasted French roll (no butter)
.................................100 C
-----
Total.................................350 C
TEA
3 crackers with tea and 1 tsp. sugar
and 1 slice lemon
_or_
10 ozs. skim or buttermilk
_or_
100 C. fruit (see list)................100 C
DINNER
Creamed dried beef on toast
Dried beef 4 thin slices 4 x 5.100 C
Cut fine and crisped in frying
pan with 1/2 tbsp. butter.........50 C
1 tbsp. flour browned with
above...........................25 C
Add 1 cup skim milk (7 ozs.)
cook gently.....................70 C
-----
245 C
2 slices crisp toast (pour above
over)..........................200 C
1 large serving raw celery or
raw cabbage.....................15 C
1 large baked apple with 1 tbsp.
syrup..........................120 C
1 glass skim milk (7 oz.)........70 C
Total.......................650 C
-------
Grand Total................1200 C
1200 C DAY
ON ARISING
2 cups hot water, with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar _or_ 10 ozs. skim milk
(see list of breakfasts)...........................100 C
LUNCH
Celery--eat tender leaves also
10-14 stalks...................30 C
Olives--5 good sized ripe.......100 C
1 small slice corn bread........100 C
12 ozs. skim milk or buttermilk.120 C
-----
Total...................350 C
TEA
3 crackers with tea with 1 tsp. sugar
and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see list).................100 C
DINNER
Broiled halibut (or lean beef)
steak 4-5 ozs. with lemon.......150 C
Lettuce (no oil) average serving....0
1 slice whole wheat bread or roll.100 C
1/2 pat butter.....................50 C
Dessert 1-6 pie...................350 C
1 cup clear postum or coffee........0
-----
Total...................650 C
-------
Grand Total............1200 C
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list of
breakfasts) .........................100 C
LUNCH
Combination salad
Shredded lettuce 10 leaves......0
1 large tomato.................50 C
6 stalks chopped celery........15 C
tender leaves included
1/2 med. cucumber..............15 C
1 med. grated carrot...........20 C
----
100 C
1/2 tbsp. mayonnaise or oil......50 C
with vinegar or lemon
1 slice whole wheat bread.......100 C
10 ozs. skim milk or buttermilk.100 C
-----
Total..................................350 C
TEA
3 crackers with tea with 1 tsp.
sugar and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see list).................100 C
DINNER
Croquettes of split peas or beans
1/2 cup mashed beans or peas
1/4 cup toast crumbs
1 tsp. cream or canned milk
made into croquettes and baked
or broiled.................225 C
Stewed tomatoes 8 ozs.
_or_
1 large fresh tomato.............50 C
1 slice bread or 5 small
pretzels......................100 C
1 double serving lettuce or
chopped cabbage or cauliflower.15 C
1 slice lemon, custard or squash
pie, no top crust.............260 C
1 cup clear coffee or postum......0
-----
Total..........................650 C
-----
Grand Total...................1200 C
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list of
breakfasts)...........................100 C
LUNCH
Fruit salad
1 large orange.................100 C
1 average apple.................50 C
1 small banana.................100 C
2 tbsps. lemon juice............10 C
2 small teasps. sugar...........40 C
-----
300 C
Sprinkle with 1 tbsp. grapenuts..50 C
Total.........................350 C
TEA
3 crackers with tea with 1 tsp.
sugar and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C. fruit (see list)................100 C
DINNER
12 moderate sized oysters..............100 C
Dipped in 1 beaten egg and
crumbs of 3 crackers.........150 C
Fried gently in 1 tbsp. of
bacon or other fat...........125 C
-----
375 C
2 small slices crisped bacon.....50 C
1 small dish chow chow with
lettuce.........................25 C
1 slice bread or its equivalent.100 C
1/2 pat butter...................50 C
Dessert 1 medium baked apple
with no sugar..................50 C
-----
Total.........................650 C
------
Grand Total..................1200 C
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list of
breakfasts) .........................100 C
LUNCH
2 eggs 160 C fried gently in 1 tsp.
bacon fat or butter............40 C
_or_
soft boiled or poached eggs
with 1 slice crisped bacon....200 C
1 roll or 1 slice whole wheat
bread.........................100 C
Butter 1/2 pat...................50 C
Coffee, postum or tea clear.......0
-----
Total..................................350 C
TEA
3 crackers with tea with 1 tsp. sugar
and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see list).................100 C
DINNER
2 toasted shredded wheat biscuits.200 C
2 glasses skim milk...............150 C
1 dish stewed prunes
8 with 1 tbsp. syrup............200 C
10-12 peanuts.....................100 C
Coffee, postum or tea clear.........0 C
-----
Total..................................650 C
-----
Grand Total...........................1200 C
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list of
breakfasts) .........................100 C
LUNCH
6 oz. cream soup,
Potato, tomato, clam chowder,
etc. (use skim milk)..........200 C
Shredded cabbage, lettuce, celery
_or_
any greens--average helping
practically.....................0 C
1/2 tbsp. mayonnaise or oil
_or_
1 tbsp. cream dressing...........50 C
2 soda crackers..................50 C
1 average apple..................50 C
-----
Total..................................350 C
TEA
3 crackers with tea with 1 tsp. sugar
and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see list).................100 C
DINNER
Carrot and cottage cheese salad
(The Home Dietitian--Comstock)
1/2 cup ground carrots
1-6 cup chopped nuts
3 oz. cottage cheese
3 oz. large lemon (juice of)......250 C
8 ozs. consomme, no fat..............30 C
4 crackers or 1 roll or slice bread 100 C
1/2 pat butter.......................50 C
Average helping lettuce or other
greens--no oil......................0
Dessert--gelatine pudding,
average serving...................120 C
Whipped cream 1 heaping tbsp........100 C
Coffee or postum or tea clear....... 0
-----
Total....................................650 C
------
Grand Total.............................1200 C
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list
of breakfasts).........................100 C
LUNCH
Baked beans
if canned 3 h. tbsp., if home
baked 1-1/2.......................150 C
Pickled beets 5 med. slices......... 25 C
Large amount celery or lettuce
or other green leaves............. 25 C
1 slice toasted Swedish health
bread (made of oatmeal) or
1 roll............................100 C
1 cup coffee or postum clear........ 0 C
Medium apple........................ 50 C
-----
Total............................350 C
TEA
3 crackers with tea with 1 tsp. sugar
and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see list)...................100 C
DINNER
Cottage cheese omelet
2 med. eggs.......................160 C
3 ozs. cottage cheese.............100 C
1 tbsp. cream
_or_
condensed milk.................... 50 C
-----
310 C
Salt to taste
Bake or fry gently in 1/2 tbsp. fat. 40 C
(Can substitute 100 C chopped
lean meat for cottage
cheese)
1 small head celery tender leaves
and all........................... 25 C
1 slice bread or equivalent.........100 C
Butter 1/2, pat..................... 50 C
1 dish plain stewed tomatoes,
squash, carrots, spinach or
onions, etc....................... 25 C
5 almonds or 5 peanuts or 2
large walnuts..................... 50 C
10 raisins.......................... 50 C
-----
Total............................650 C
------
Grand Total.....................1200 C
_Finished But Not Famished_
+-----------------------------------------------------------------+
| WEEKLY WEIGHT CHART |
+-----------------------------------------------------------------+
| Month | 1st Week | 2nd Week | 3rd Week | 4th Week | 5th Week |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
| | | | | | |
+----------+----------+----------+----------+----------+----------+
+-----------------------------------------------------------+
| TOTAL C. PER DAY |
+-----------------------------------------------------------+
| Month | Sun. | Mon. | Tues.| Wed. | Thur.| Fri. | Sat. |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+