The suggestions offered in the previous chapter concerning the necessity
for the enjoyment of food, give one a fairly clear idea as to what he
should eat. In other words, he should select those foods that he
thoroughly enjoys, keeping in mind the necessity of using only those
that are at least reasonably wholesome. If you have a large variety
from which to select, this will be to your advantage, provided you do
not include too many foods at one meal. It is a good plan to get your
variety from meal to meal and from day to day, but without including too
many dishes at any one meal.
One of the most remarkable cases of longevity with which I have ever
come in contact proved in a very pointed way the value of this
suggestion. This was a woman who had lived to be over eighty years of
age. During the last forty years of her life she was as agile, as clear-
headed and as capable as a young woman in the heyday of her youth. I am
satisfied that to a large extent the unusual vitality possessed by this
woman was due to her habit of eating but one article of food two meals
each day, although occasionally she would eat only one. Her
meals were taken irregularly, because she would eat only when she was
hungry. When she had a definite appetite it would nearly always
indicate to her the particular food that she wanted. She would then
prepare a meal of this food and thoroughly satisfy her appetite with it.
Nothing else was eaten at that meal. This woman naturally went through
some very severe trials before she adopted this diet-indeed, a terrible
lesson of some sort seems necessary to compel one to follow a strict
dietetic regimen. At the age of forty she was a physical wreck, having
been for years tortured with rheumatism. Having vainly tried every
other remedy, she finally became interested in diet, and through it
finally overcame her difficulty. It might also be of interest in this
connection to know that she never used salt, pepper, or condiments of
any sort with her meals, and it would be well to emphasize that it is
important to avoid the too free use of condiments and stimulating foods.
We have used salt so long that our bodies seem adapted to it, and
it is usually considered essential to the welfare of domestic stock;
therefore it is a moot question as to whether it is advisable for
human beings to avoid it altogether. Yet the excessive use of it to
which we are prone is certainly harmful. How is this to be avoided? If
we eat our food in a hand, I have found that the longer you are without
it the more you long for it, until the craving becomes much more
intense than is the hunger of a man who fasts (the symptoms are those of
a disease rather than of being hungry). Among the uncivilized
Eskimos the dislike of salt is so strong that a saltiness imperceptible
to me would prevent them from eating at all. This fact was often
useful to me, and when our Eskimo visitors threatened to eat us out of
house and home we could put in a little pinch of salt, and thus
husband our resources without seeming inhospitable. A man who tasted
anything salty at our table would quickly bethink him that he had plenty
of more palatable fare in his own house. On the score of what to eat I
would reiterate what I have said about the use of foods in their
natural condition. The refinement of various foods has made them
entirely unfit for human consumption. Of first importance without doubt
is the use of the whole grain of the wheat for flour. Wheat, as
produced by the Almighty, is practically a perfect food, containing all
the elements required by the human body and in a proportion not very
far from that found in the body. In modern methods of milling, however,
the effort is made to eliminate everything in the wheat grain except
the pure starch, which naturally makes a fine, smooth, white flour. The
miller is not absolutely successful in his endeavor, but he does
succeed in robbing the product of the natural state, that is in an
uncooked form, salt can be more easily avoided, but cooking in many
instances modifies the flavor to such an extent that salt seems necessary.
I am not prepared to admit that it is a necessity, for I know of many who
avoid the use of salt altogether and who have maintained unusual vital
vigor. I have known of others, however, who have tried to eliminate salt
from their diet and the results have been unsatisfactory. We may
therefore say that in most cases the moderate use of salt can be
recommended.
One of the most interesting expressions of opinion on the subject of
salt that I have seen was a statement by Stefanson, the Arctic explorer,
in his "My Quest in the Arctic," in which he discusses the diet of the
Eskimos and their constitutional aversion to salt.
"Most people are in the habit of looking upon the articles of our
customary diet, and especially upon salt, as necessities. We have not
found them so. The longer you go without green foods and vegetables the
less you long for them. Salt I have found to behave like a narcotic
poison; in other words, it is as hard to break off its use as it is hard
to stop the use of tobacco. But after you have been a month or so
without salt you cease to long for it, and after six months I have found
the taste of meat boiled in salt water positively disagreeable. In the
case of such a necessary element of food as fat on the other hand, I
have found that the longer you are without it the more you long for it,
until the craving becomes much more intense than is the hunger of a man
who fasts (the symptoms are those of a disease rather than of being
hungry). Among the uncivilized Eskimos the dislike of salt is so
strong that a saltiness imperceptible to me would prevent them from
eating at all. This fact was often useful to me, and when our Eskimo
visitors threatened to eat us out of house and home we could put in a
little pinch of salt, and thus husband our resources without seeming
inhospitable. A man who tasted anything salty at our table would quickly
bethink him that he had plenty of more palatable fare in his own house."
On the score of what to eat I would reiterate what I have said about the
use of foods in their natural condition. The refinement of various
foods has made them entirely unfit for human consumption. Of first
importance without doubt is the use of the whole grain of the wheat
for flour. Wheat, as produced by the Almighty, is practically a perfect
food, containing all the elements required by the human body and
in a proportion not very far from that found in the body. In modern
methods of milling, however, the effort is made to eliminate everything
in the wheat grain except the pure starch, which naturally makes a
fine, smooth, white flour. The miller is not absolutely successful in
his endeavor, but he does succeed in robbing the product of the larger
part of its food value, until it is absolutely incapable of sustaining
life, and this serious mistake is without question the prime cause of
the prevalence of constipation. The refining of rice by removing the
coating, which contains organic salts, is another process by which is
produced a food that is almost pure starch. The disease beriberi is
now recognized as being due to a diet of polished rice. Where the
natural unpolished rice is used this disease is both prevented and
cured. In refining our sugar a similar denaturing process 'is carried
on. The same is true in the grinding of corn, and in preparing a
whole host of other foods. The practice of "refining" is the great
food crime of the age. In addition to this the average housewife adds to
our difficulties when preparing vegetables and other foods, by
"draining" off the water in which they are cooked, thus throwing away
the invaluable mineral elements which have been dissolved in the liquor
during the process of cooking. The ultimate result of these crimes of
the manufacturer and mistakes of the cook, is that the people are to a
large extent starved, as far as mineral salts are concerned, in spite of
the enormous food supply and the payment of the highest prices.
Though bread is supposed to be the "staff of life," it might reasonably
be termed the "staff of death" when it is made entirely from white flour
and is depended upon exclusively for nourishment. It is well to point
out also that bread of all kinds should be avoided in some cases of
weak digestion. Under such circumstances it often irritates the lining
of the stomach and intestines. When symptoms of this kind are noticed
bread must not be used-more especially when made with yeast. When the
bread is made without yeast and is masticated very thoroughly it may do
no harm. There are instances also in which there is a Strong craving for
white bread and when graham or whole-wheat bread is not appetizing. When
one has an abundant variety of foods and the alimentary canal is
unusually active the desire for white bread can be satisfied without
harmful results. In fact when the diet is varied by numerous articles
of food at one meal considerable white bread can be used if it is
appetizing. Those taking the treatment for constipation recommended in
this book often stimulate the alimentary canal to such an extent
that graham or whole-wheat products are slightly irritating in their
effect. As long as such symptoms exist white bread can be used.
Remember, however, that whenever there is the slightest sign of
constipation white flour products of all kinds should immediately be
eliminated from the diet.
As nearly as possible foods should be used in their natural condition.
Those that can be enjoyed when uncooked are more valuable when
eaten without cooking. When cooking is necessary the food should be
cooked in such a way that there is no waste nor loss of the natural
elements. Steaming and baking are both preferable in many cases to
boiling; cooking in a double boiler may be especially recommended in
the case of vegetables, as these are in such a case cooked in their
own juices. Therefore my most important suggestions on what to eat would
be: first, to select only natural foods; and second, to avoid too much
variety at one meal. As to what sort of a diet one should adopt, I might
say that the proper answer to a question of this kind depends largely
upon one's individual condition and requirements.
Unquestionably a perfect diet is furnished by nuts and fruits. From a
theoretical standpoint this would appear to be ideal. I would
say, however, that very few persons can be thoroughly nourished on a
limited diet of this sort, and therefore it cannot be universally
recommended.
Perhaps the next diet that closely approximates perfection would be a
raw or uncooked diet. This would include all the foods that can be
made palatable without cooking, such as nuts and fruits of all kinds,
vegetable salads, cereals and dairy products. A diet of this sort
can be continued indefinitely in some cases, and where one can be
thoroughly nourished on this regimen it can be highly recommended. Foods
in their raw state possess a tremendous amount of vitality-building
elements. They are live foods, consequently they give one life, energy,
vivacity. One can usually fast longer with a smaller loss of weight and
energy after a raw than after a cooked diet. But in many instances
this diet does not maintain the weight and the bodily energies at
high-water mark; consequently in such cases it often proves
unsatisfactory, even where its first effects are pleasing to an unusual
degree.
Nearly all restrictive diets are valuable for a short period where there
is evidence of overeating. On this account many enthusiasts who adopt a
restricted diet and who note their improved appearance and general
increase of energy for a time, will be profoundly impressed with the
idea that at last they have found a perfect diet. On account of their
enthusiasm they will often continue such a strict dietetic regimen until
it is productive of seriously harmful results. It should be kept in
mind that any diet which is really adequate for all requirements will
maintain your normal weight and your energy. In other words, you should
feel well and look well, if your diet is as it should be. This is an
invariable test, and can be depended upon absolutely.
Probably the next diet that can be recommended in many cases would be a
meatless or vegetarian diet. There is absolutely no question as to the
superiority of this plan over a regimen that includes meat, provided
again that you can be fully nourished and that you feel energetic
and capable. A vegetarian diet will usually make a better quality of
tissue; you will have more endurance, and there is but little doubt
that a healthy vegetarian will outlive a meat-eater, since his vital
organs remain in a healthier condition for a longer period than
those of one accustomed to a free use of meat.
We must admit, however, that many cannot maintain their weight and keep
their full allowance of energy on a vegetarian diet. Where you find a
vegetarian whose skin is white, whose lips are colorless, who is thin
and seemingly in need of nourishment, you can rest assured that the
diet is not agreeing with him. Such persons in virtually every instance
need animal food of some sort. It is therefore wise, if you are
searching for a diet that is capable of developing in you the greatest
degree of mental and physical efficiency, to make a careful study of
your individual condition and requirements. After you have acquired
sufficient knowledge on the subject it might even be well to do some
experimenting, and in that way determine what particular diet is best
suited to your needs.
It is extremely difficult, however, for one to adopt a regimen which is
radically different from that of those with whom he associates. You may
have sufficient enthusiasm for a time to subsist on a nut-and-fruit diet
or on an uncooked diet, but when your own family and friends are using
other foods at all times the temptation to vary your own diet is
sometimes too strong to resist, consequently you will be inclined
gradually to resume the general regimen of those with whom you live.
One can, however, maintain good health without being what might be
termed a dietetic crank. To be sure, where one is suffering from a
disease or is definitely in need of some special diet in order to secure
certain results, a very rigid diet is of great importance and should be
adhered to strictly. After such results have been achieved, however, and
after normal health is regained, you can secure at almost any well
supplied table a selection of foods which will furnish satisfactory
nourishment.
Some intelligence in selection, however, is necessary. There are a few
articles of food that it would always be well to avoid. For
instance, nearly all white-flour products are to be condemned. This
means not only bread but biscuits, cakes, crackers, and pastries made of
white flour. Unquestionably, if one is using meat freely, white-flour
products are not nearly so harmful as when taken with a vegetarian
diet. The meat supplies some of the deficiencies, though not all. At
one time I had an experiment made which proved in a striking
manner the defective character of white flour as a food. The subject
tested the results of a fast of two weeks. He weighed himself before
and after the fast and several times during its progress. He
accurately determined his strength at all times, before, during, and at
the completion of the fast. A considerable time thereafter he
experimented with a diet of white-flour products for the same period
of two weeks, eating white flour as commonly prepared, in the form
of bread, cakes, etc. The result showed that he lost more weight and
more strength while following the white-flour regimen than he had
while fasting absolutely. This would seem to indicate that, in this
case, at least, white-flour products were not a food, but a slow-
acting poison.
Among foods especially valuable I would call attention to green salads.
If possible one should eat some food of this kind each day, more
especially during warm weather. They are of great value as blood
purifiers and they supply to a very large extent the mineral salts.
Various combinations can be used in the form of salads, and the most
satisfactory dressing is probably a combination of olive oil and lemon
juice. I do not recommend vinegar partly because it is seldom pure, and
one never can tell what combination of chemicals it contains.
Lemon juice is preferable even to the best vinegar for the purpose of
salad dressing. Celery, lettuce, tomatoes, onions, water-cress, parsley,
cucumbers, and other foods of this character are suitable for salad
purposes. Spinach, dandelion leaves, and other greens can be recommended
in their cooked form, and it is unnecessary to add that virtually all
cooked vegetables are of value.
Fruits of all kinds can be recommended for the same reasons that make
the green salads so useful to the body. They are of the very
greatest value where there is any tendency toward biliousness. In many
cases of this kind where it is undesirable to undertake an absolute
fast as a means of setting the stomach right and where there is a lack
of appetite, a fruit fast can be highly recommended. This is simply an
exclusive diet of fresh acid fruits, such as oranges, grapefruit,
grapes, cherries, apples and other fresh fruits in season. It is
especially important to know in such a case that these fruits should be
eaten in their strictly natural condition, properly ripened and without
the addition of sugar. As a general thing a sufficient allowance of
fruit and green salads will so balance the diet that one is not likely
to have any trouble even if he eats heartily of the foods served at the
ordinary table.
It would be well also to remember that acid fruits have valuable
antiseptic (cleansing) qualities. They keep the mouth and teeth as well
as the alimentary canal in a wholesome state. In fact the frequent use
of acid fruit, more especially the orange, is of great value in
counteracting the effects of digestive difficulties on the mouth and
teeth. If a small piece of orange is taken whenever there is an
unpleasant taste in the mouth it will destroy the germ life that is
being rapidly propagated under such circumstances, though such symptoms
indicate also the need of acid fruit of some sort by the stomach.
Especially is this required if there is a craving for fruit of this
sort. In such cases the rule against eating between meals may be
disregarded. Whenever you have a strong desire for acid fruits between
meals you are usually safe in using them. In fact they are often sorely
needed under such circumstances to assist in digesting a meal that may
have been eaten some hours previously. Indigestion which leaves the
mouth with a foul, unpleasant taste is often noticed on awakening at
night after a hearty meal the evening before. On such occasions a few
swallows of water, or whatever is needed to satisfy thirst, and a small
quantity of acid fruit, like the orange, are of great value. They
should be well mixed and moved about in the mouth until the acid comes
in contact with every part of the mouth and teeth.
When there is the slightest sign of digestive difficulties I would
advise that each meal be completed with a small quantity of fruit. If
you stop your meal at a time when you can enjoy the taste of acid fruit
it is usually a definite proof that you have not overeaten.
Remember too that the orange, lemon and any fruit with a strong acid
flavor is a splendid tooth or mouth wash, and it need not be ejected as
an ordinary wash. It can be enjoyed and swallowed after mouth and teeth
have been cleansed. Therefore the frequent use of oranges as a
dentifrice is a habit of great value. Use them on retiring and on rising
and the results will be unusually pleasing.
What foods can be used as substitutes for meat? This is a question that
assumes considerable importance to those desirous of testing the
vegetarian diet. I may say that almost any food that is wholesome and
hearty in character and which is craved by your appetite will make
a satisfactory meat substitute. Those containing a large percentage of
protein are particularly desirable for this purpose. The following
list will give one a general idea as to the nature of these foods:
Cereals of all kinds, either in the whole grain or in the form of
flaked grain, contain a fair percentage of protein and may be
recommended for the purpose, although refined flour or polished grains
are of no value in this way. Bread made from the whole wheat or any of
the whole grains may be recommended. The "war bread" used in Europe
since the outbreak of the great war is of this type. The
pumpernickel and "black breads" used in various parts of Europe are so
valuable from a nutritive standpoint that one can live on them
entirely. Many of the farming and peasant classes of Europe live almost
exclusively on breads of this type. Nearly all the prepared foods
ordinarily referred to as breakfast foods, and which are made up of
whole grains of wheat, corn, oats or barley would come under this
class. No breakfast food made of only a part of the wheat would be
recommended for this purpose.
All kinds of beans are splendid meat substitutes, including navy beans,
lima beans and kidney beans. They are what one may call hearty foods and
as a rule one should lead a fairly active life to enjoy and digest them
satisfactorily. The same may be said of dried peas. Lentils belong in
the same class and are very similar to the bean in its nourishing
elements. Beans, peas and lentils form a class known as the
legumes, and contain a high percentage of protein.
Nuts of all kinds make splendid meat substitutes, though they may
sometimes be found rich for a weak stomach. They need to be used in
small quantities and should be eaten only at meal-time. Peanuts really
belong to the legume family, but are quite as good as any kind of
nuts. The only mistake in their use lies in the habit of eating them
between meals. Peanut butter and nut butters are of value. When nuts
are easily digested they are satisfactory in every way.
Perhaps the most popular meat substitute is the egg. Do not, however,
entertain the idea that you are not eating any meat products when eggs
are included in your diet. Eggs must be classed as animal food, but they
are very nourishing. They contain a good supply of lime, sulphur,
iron, phosphorus and other mineral salts in addition to their protein
and fats. It may also be said that milk should be classed as animal
food, though it is of special value from a nutritive standpoint. Milk,
cheese and other milk products naturally make good substitutes for meat.
Butter is a practically pure fat and will not take the place of meat
in supplying protein, although it will take the place of the fatty
portions of the meat. Cheese is often appropriately placed at the last
part of the meal, and the statement that it will to a certain extent
help to digest a hearty meal if but a small quantity is taken has
been proven accurate in numerous cases.
As a milk product buttermilk may be particularly recommended as a meat
substitute if one uses a considerable quantity of it. We
should distinguish, however, between real buttermilk and the fermented
milk or sour milk which is often sold in cities under the name of
buttermilk. Fermented milk is highly recommended for all food purposes
and is undoubtedly conducive to health, but from the standpoint of
nutrition it has practically the same value as fresh milk. The true
buttermilk, however, from which the fat-forming elements have been
extracted in the form of butter, is a more purely protein product. If
you use sufficient buttermilk, that is to say, two quarts or more a day,
you can rest assured that you will not crave meat.