Vitality Supreme Part 4

Dentistry is one of our most useful professions. But there would be need for few dentists if the suggestions given in this chapter were closely followed by men, women and children the whole country over. One may have strong teeth in practically every instance, as a result of proper care and suitable diet, just as he may have strong muscles, strong organs and strong nerves.

CHAPTER XII: How to Eat

Civilization has brought with it a train of evils unknown in the natural life. There is no need, for instance, to tell a wild animal what to eat; his life is planned for him in advance. His food is supplied by Nature and not superabundantly, so he is compelled to eat it in a manner to secure the greatest amount of vital vigor therefrom. Hunger controls his eating, and therefore he always enjoys his food. If we were to eliminate many of the mechanical processes involved in the preparation of our foods, there would be little or no necessity for instruction in eating, for, if we ate our food in a natural state, we would be compelled to masticate it, and this is the fundamental requirement of healthy digestion.

Just here let me point out the importance of appet.i.te. A food cannot possibly be of benefit unless it is thoroughly enjoyed. It must taste good. The more delicious a food tastes the more quickly and advantageously it will digest. The idea is frequently advanced that dieting must necessarily be unpleasant, for many think that a "diet" must consist of food that cannot possibly be eaten with enjoyment. This is a great mistake. Diet of this character would indeed bring about harmful results in nearly every instance. The diet which will be of the most value is that which you can enjoy, confining your selection, of course, to wholesome articles of food. I cannot emphasize too strongly the extreme necessity for the enjoyment of your meals. Do not under any circ.u.mstance ignore the demands of your taste in selecting your diet.

Your food must be thoroughly masticated as well as thoroughly enjoyed.

This chewing should continue until the food becomes a liquid and actually pa.s.ses down your throat involuntarily. Food should never be swallowed hastily. Swallowing should be an unconscious process a.s.sociated with enjoyment; with a view to prolonging the pleasure of eating, each mouthful should be retained in the mouth until it is swallowed before you realize it. Thorough mastication is absolutely necessary to the attainment of the very important requirements connected with the complete enjoyment of foods.

Now note the effect of prolonged enjoyment of food upon the digestive processes. When one is masticating an appetizing meal the digestive system is being prepared for the reception of this meal. The various glands of the stomach that perform such important work in digestion begin to pour their juices into the stomach; consequently when the food reaches this organ everything is ready for its reception. To begin with, as a result of thorough mastication and the action of the saliva, the food is already partly digested, and the stomach is ready to continue the process. The work is easy and satisfactory under such circ.u.mstances, and digestion continues unconsciously. You do not realize that you have a stomach. How often one hears a healthy man say that he has no conscious knowledge of the possession of such an organ! In other words, he has never had a pain or other unpleasant symptom located in its region. It is said on the other hand that the dyspeptic is so continuously and unpleasantly aware of the existence of this organ that he often thinks he is "all stomach."

Remember also the importance of a suitable mental att.i.tude at meal-time.

Your mind should be occupied almost entirely with the pleasure of the meal itself. You should not be seriously diverted in any way. If for instance you are reading a newspaper or carrying on an engrossing conversation you are directly interfering with the digestive processes; for, as I have already said, a thorough enjoyment of the food is necessary to arouse to their greatest activity the glands which furnish the digestive juices. Therefore, when meal-time comes around, devote yourself to the one single purpose of getting as much enjoyment as possible out of your food.

If you are desirous of catching a train, do not make the mistake of bolting a meal. Eat when you arrive at your destination, or eat on the train, when you can have the leisure to enjoy your food. Remember that, with eating as with work, it is not how much but how well. If your time is limited it is better to eat only a small amount, and eat it properly, than to attempt to eat a large meal hurriedly.

Especially do not eat when you are angry or worried; do not allow anything to distract you at meal-time. If anything comes up that seriously mars your ability to enjoy your food it is far better to delay your meal or wait until the next meal, or until you can eat in accordance with these requirements.

There can be no objection to light conversation, which requires no special amount of mental energy or concentration; in other words, any deviation can be recommended which does not seriously interfere with the enjoyment of your meal. Music, for instance, if it is of a gentle, soothing character, or entertainment of any kind that is relaxing, is a helpful form of recreation. The "cabaret," if not carried to an extreme, is therefore a natural, well-founded inst.i.tution.

Congenial company is also naturally advantageous in helping one to enjoy his meals.

There has been much controversy as to whether or not one should drink during a meal. I have at all times condemned the usual habit of drinking at meal-time for the purpose of was.h.i.+ng down food that is eaten hastily. For instance, it is not at all unusual with many people to take three or four mouthfuls of food, hastily swallow them, and then find a certain amount of liquid essential to avoid choking. I cannot too emphatically condemn a habit of this sort. I do, however, recommend the use of liquids during a meal when they are necessary to satisfy thirst.

Furthermore, it is of considerable importance to take some liquid during a meal if one is not in the habit of drinking freely of water between meals, since a certain amount of liquid is necessary to carry on the digestive process. When there is any digestive difficulty or when there is merely a weak digestion, hot water can be used to great advantage fifteen minutes or a half-hour before the meal. Taking hot water in this manner cleanses the stomach and adds materially to the digestive capacity by stimulating the glands of the stomach. The quant.i.ty of water taken in this way may range from half a pint to a quart, depending upon one's physical condition. The amount of liquid taken during a meal must also be regulated by one's needs. For instance, if you are poorly nourished and apparently need more weight properly to round out your body, then an additional amount of liquid will often be of advantage, provided you do not take so much as actually to interfere with digestion. Where increased bodily tissue is needed, therefore, in virtually every instance the free use of water during the meal will be of decided value; though one should always keep in mind the necessity of drinking these liquids warm or even hot if taking any quant.i.ty.

The use of a large amount of cold water at meal-time is likely to be detrimental. There is a wide-spread custom of drinking ice-water during the meal. This is one of the most pernicious of all dietetic errors, since chilling of the stomach invariably r.e.t.a.r.ds digestion and favors dyspepsia. Even water that is very cold, though not iced, is not desirable, unless used in very small amounts. Also the use of ice- water or extremely cold water between meals is inadvisable, since because of its low temperature one cannot comfortably drink enough of it to satisfy completely his bodily requirements. Water that is only moderately cold or cool can be used liberally, and is always to be preferred in the case of overheating through violent exercise. It is usually advisable to drink water at the temperature that is most pleasant to you, though large quant.i.ties of cold water should always be avoided. And, as I have said, at meal-time, especially, if much water or other liquids are used they should be either warm or hot.

Without question, the greatest of all dietetic errors is to eat without appet.i.te. It is nothing less than a crime against the stomach, and yet this practice is one of the most common of all those which contribute to the prevalence of dyspepsia in civilized communities. No animal, the human race excepted, would attempt to eat without the relish that absolutely depends upon the possession of a keen appet.i.te. Many thousands of people attempt to eat their meals regularly without regard to the demands of hunger merely because it is "meal-time." Eating in such cases has only the excuse of habit, although frequently it is regarded as a duty. Eating should never be regarded as a duty, nor should it be allowed to become a habit, for when not pleasurable it is not beneficial.

One will often, hear the remark that one must "eat to keep up his strength." While this advice is fundamentally sound in a large sense under normal conditions and when a true appet.i.te is present, yet there never was a greater delusion when it is applied to forced eating when the appet.i.te is lacking. Eating under such conditions does not keep up one's strength, but on the contrary actually impairs it by burdening the digestive system with food that cannot be properly a.s.similated. It is not what you eat but what you a.s.similate that keeps you strong, and digestion depends upon appet.i.te and the enjoyment a.s.sociated therewith. The question of enjoyment is really a question of appet.i.te, and if you are not hungry and cannot relish the food keenly when meal-time comes it is certainly best to wait until the next meal or until you are hungry. Every wild animal has sense enough to follow its natural inclination in this respect, but thousands of human beings go to the table because it is dinner-time, and force themselves to eat food that they do not desire simply because of the stupid delusion that continual and frequent eating is necessary for strength.

The discussion of appet.i.te brings up the question of the number of meals that is proper for each day. The prevailing system of three meals per day is a custom surviving from a time in which early rising and hard physical labor throughout a long day was the rule, especially in connection with out-of-door work. This does not mean, however, that three meals is always the best plan for civilized life in sedentary occupations. There are some wild races that eat only two meals per day, and there have been instances of hunters and even whole populations following the one-meal-per-day plan. Naturally at the present time the occupation and the requirements of the individual would have much to do with the question. If one does hard work, has an appet.i.te for three meals per day, and seems to thrive on that plan, it is the preferable one. If, however, you are a sedentary worker, and especially if you do not have an appet.i.te for three meals per day and cannot thoroughly enjoy them, the two-meal-per-day plan would be much better. The two-meal- per-day plan has often proven beneficial even when a.s.sociated with the strenuous physical training required for athletic compet.i.tion in racing, wrestling, boxing, Marathon running and other vigorous sports.

It is entirely a question of appet.i.te. If you have no appet.i.te for breakfast then follow the two-meal-per-day plan. I will say, however, that in many cases one can enjoy and profit by a breakfast of fruit.

The question of how to eat is closely related to the question of how many meals one should take. Overeating is a very prevalent failing.

There is no question that large numbers eat themselves, as it were, into a condition of stupor. Their energies are required for the disposal of the excessive quant.i.ty of food ingested, and they have no energy left for mental work or for physical activity. They are, so to speak, "food drunk." I am personally satisfied that the best cure for overeating is food in less frequent meals and the practice of masticating the food thoroughly in the manner that I have suggested. In a case of this kind the two-meal-per-day plan is also to be recommended. Actual experience shows that those inclined to overeat do not eat any more at one meal when eating two meals than when eating three meals-they may possibly eat less, because of the more normal condition of the stomach. Another good plan to pursue is the use of uncooked foods, or at least the adoption of a diet consisting in part of uncooked foods. It is entirely possible to eat too little of nouris.h.i.+ng food, just as it is to eat too much. But one who lives a natural and active life, especially if out-of-doors a fair part of the time, is not likely to lack a good appet.i.te nor to eat less than the required amount. Good general health always brings with it a normal appet.i.te.

Overeating, however, is no doubt in many cases due very largely to the inadequate character of the foods consumed. I am satisfied that if all our foods were eaten in their natural condition and if they perfectly supplied the needs of the body there would be no tendency toward overeating. The great trouble is that conventional methods of food preparation have such a destructive effect upon the nutritive value of the foods in common use that a healthy body often craves large quant.i.ties of diverse foods in order to get a sufficiency of certain elements which are lacking. The use of white bread is a case in point, for, as stated in another chapter, the best part of the wheat has been eliminated in the process of milling. Furthermore, to a large extent the mineral salts are removed from our vegetables in the process of boiling; that is to say, when the water in which they were boiled is thrown away. The polis.h.i.+ng of rice, the use of white flour in manufacturing macaroni, the refining of our sugar, and many other processes, are directly responsible for the almost universal habit of overeating. Certain elements are taken out of the food, the body craves these elements, and in trying to secure adequate nourishment, one eats an excessive amount of the refined defective foods.

CHAPTER XIII: What to Eat

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 appet.i.te 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 appet.i.te 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 p.r.o.ne 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 const.i.tutional 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 circ.u.mstances 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 ca.n.a.l 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 ca.n.a.l 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 a.s.sured 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 a.s.sociates. 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, cuc.u.mbers, 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 appet.i.te, 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 ca.n.a.l 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 circ.u.mstances, 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 circ.u.mstances to a.s.sist 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 quant.i.ty 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 quant.i.ty 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 subst.i.tutes for meat? This is a question that a.s.sumes 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 appet.i.te will make a satisfactory meat subst.i.tute. 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 cla.s.ses 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 cla.s.s. No breakfast food made of only a part of the wheat would be recommended for this purpose.

All kinds of beans are splendid meat subst.i.tutes, 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 cla.s.s and are very similar to the bean in its nouris.h.i.+ng elements. Beans, peas and lentils form a cla.s.s known as the legumes, and contain a high percentage of protein.

Nuts of all kinds make splendid meat subst.i.tutes, though they may sometimes be found rich for a weak stomach. They need to be used in small quant.i.ties 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 b.u.t.ter and nut b.u.t.ters are of value. When nuts are easily digested they are satisfactory in every way.

Perhaps the most popular meat subst.i.tute 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 cla.s.sed as animal food, but they are very nouris.h.i.+ng. 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 cla.s.sed as animal food, though it is of special value from a nutritive standpoint. Milk, cheese and other milk products naturally make good subst.i.tutes for meat.

b.u.t.ter 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 quant.i.ty is taken has been proven accurate in numerous cases.