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Good health and how we won it with an account of the new
hygiene, by Upton Sinclair and Michael Williams. With sixteen
full-page illustrations from photographs.
Sncar, Upton, 1878-1968.
New York, F.A. Stokes Company |1909|
http://hdl.handle.net/2027/nyp.33433010821316
Public Domain, Google-digitized
http://w w w .hathi tr u s t.o r g /ac c es s _ u s e# pd- g o o g le
Ths work s n the Pubc Doman, meanng
that t s not sub|ect to copyrght. Users are
free to copy, use, and redstrbute the work
n part or n whoe. It s possbe that hers
or the estate of the authors of ndvdua portons
of the work, such as ustratons, assert copyrghts
over these portons. Dependng on the nature
of subsequent use that s made, addtona
rghts may need to be obtaned ndependenty
of anythng we can address. The dgta mages
and OCP of ths work were produced by Googe,
Inc. (ndcated by a watermark on each page
n the PageTurner). Googe requests that
the mages and OCP not be re-hosted, redstrbuted
or used commercay. The mages are provded
for educatona, schoary, non-commerca
purposes.
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GOOD HEALTH
AND HOW WE WON IT
WITH AN ACCOUNT OF THE NEW HYGIENE
Y
UPTON SINCLAIP
AND
MICHAEL WILLIAMS
WITH SI TEEN FULL-PAGE ILLUSTPATIONS
FPOM PHOTOGPAPHS
NEW YOP
FPEDEPIC A. STO ES COMPANY
PU LISHEPS
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7 -
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COPT IO T, 1909,
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A rght reserved
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T-rn HEW YC
PU LIC brary
2 28 8A
AETCP., LFT O AND
T LH FOUNDATIONS
H 1 28 L
COPY IOHT, 1909, /
y FPEDEPIC A. STO ES COMPANY
A rght rt re d
anuary, 1909
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CONTENTS
CHAPTE PAGE
Introducton 1
I. The atte of the ood .... 21
II. How to Eat: The Gospe of Detetcs
Accordng to Horace Fetcher . . 41
III. The Yae E perments 69
IV. How Dgeston Is Accompshed . . 9
V. How Foods Poson the ody . . . 113
VI. Some Important Food Facts . ,. ,. . 127
VII. How Often Shoud We Eat .... 14
VIII. Heath and the Mnd ..... 1 9
I . The Case as to Meat . ... . . . 173
. The Case Aganst Stmuants . . . 193
I. Det Peform n the Famy .... 203
II. reathng and E ercse 219
III. athng and Ceanness .... 239
IV. A Unversty of Heath 2 8
V. Heath Peform and the Commttee of
One Hundred 274
Append 287
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ILLUSTPATIONS
The atte of the ood Frontspece
facng page
Mr. Upton Sncar and Mr. Mchae Wams . . 16
Mr. Horace Fetcher 42
Mr. Horace Fetcher Makng a Word s Pecord . . 2
Professor Pusse H. Chttenden, Ph. D., I.L.I)., Sc. D. 70
Professor Irvng Fsher, Ph. D 82
Mr. ohn . Granger reakng the Word s Pecord
for Deep- nee endng 88
M. e Metchnkoff 114
Professor Lafayette . Mende, Ph. D 138
Mr. Upton Sncar-s Chdren 146
Mr. Sncar s Chdren . 176

The Day Swm . . . v. 206

Fresh Ar- n ermuda 220
.
Outdoor E ercse 236
Dr. . H. eogg 2 8
A Group at the atte Creek Santarum .... 270
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INTPODUCTION
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INTPODUCTION
Y UPTON SINCLAIP
Ten years ago, when I was a student at
coege, I fe a vctm to a new and fashonabe
ament caed a grppe. I recoect the
date very we, because t was the frst tme I
had been sck n fourteen years the ast df-
fcuty havng been the whoopng-cough.
I have many tmes had occason to reca
the ntervew wth the ast physcan I went to
see. I made a proposton, whch mght have
changed the whoe course of my future fe,
had he ony been capabe of understandng t.
I sad: Doctor, t has occurred to me that I
woud ke to have someone who knows about
the body e amne me thoroughy and te me
how to ve.
I can recoect hs ook of perpe ty.
Was there anythng the matter wth you be-
fore ths attack he asked.
Nothng that I know of, I answered
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INTPODUCTION
but I have often refected that the way I
am vng cannot be perfect and I want to
get as much out of my body and mnd as I
can. I shoud ke to know, for nstance, |ust
what are proper thngs for me to eat
Nonsense, he nterrupted. You go
rght on and ve as you have been vng, and
don t get to thnkng about your heath.
And so I went away and dsmssed the dea.
It was one that I had broached wth a great
dea of dffdence so far as I knew, t was
entrey orgna, and I was not sure how a
doctor woud receve t. A doctors that I
had ever heard of were peope who cured you
when you were sck to ask one to take you
when you were we and hep you to stay we,
was to take an unfar advantage of the pro-
fesson.
So I went on to ve as I had been vng.
I ate my food n cheap restaurants and board-
ng-houses, or n ha bedrooms, as students
w. I nvaraby took a book to the tabe, and
ate very rapdy, even then frequenty I for-
got to eat at a n the ardor of my work. I
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INTPODUCTION
was a worshper of the dea of heath, and
never used any sort of stmuant but I made
t a practce to work s teen hours a day, and
qute often I worked for ong perods under
very great nervous stran. And four years
ater I went back to my frend the physcan,
You have ndgeston, he sad, when V
had tod hm my troubes. I w gve you
some medcne.
So every day after meas I took a teaspoon
fu of some red quor whch magcay re
eved the dstressng symptoms ncdenta to
dong hard bran-work after eatng. ut
ony for a year or two more, for then I found
that the artfcay dgested food was not be-
ng emnated from my system as reguary
as necessary, and I had to vst the doctor
agan. He gave my ament another name, and
gave me another knd of medcne and I went
on, workng harder than ever beng |ust then
at an mportant crss n my fe.
Graduay, however, to my great annoyance,
I was forced to reaze that I was osng that
fnd robustness whch enabed me to say that
9
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INTPODUCTION
I had not had a day s sckness n fourteen
years. I found that I caught cod very easy
though I aways attrbuted t to some un-
wonted draught or e posure. I found that I
was n for tonsts once or twce every wnter.
And now and then, after some partcuary
e haustng abor, I woud fnd t hard to get
to seep. Aso I had to vst the dentst more
frequenty, and I notced, to my great per-
pe ty, that my har was fang out. So I
went on, unt at ast I was on the verge of
a nervous breakdown, and had to drop every-
thng and go away and try to rest.
That was my stuaton when I stumbed
upon an artce n the Contemporary Pevew,
teng about the e perments of a genteman
named Horace Fetcher. Mr. Fetcher s dea
was, n bref, that by thorough and carefu
chewng of the food, one e tracted from t the
ma mum of nutrment, and coud get aong
upon a much smaer quantty, thus savng
a great stran upon the body processes.
Ths artce came to me as one of the great
dscoveres of my fe. Here was a man who
4
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INTPODUCTION
was dong for hmsef e acty what I had
asked my physcan to do for me so many years
prevousy who was workng, not to cure ds-
ease, but to ve so that dsease woud be
poweress to attack hm.
I went at the new probem n a fne gow
of enthusasm, but bndy, and wthout gud-
ance. I ved upon a few handfus of rce
and frut wth the resut that I ost four-
teen pounds n as many days. At the same
tme I met a young wrter, Mchae Wams,
and passed the Fetcher books on to hm and
wth precsey the same resuts. He, ke my-
sef, came near kng hmsef wth the new
weapon of heath.
ut n spte of dscouragements and
faures, we went on wth our e perments.
We met Mr. Fetcher hmsef, and taked over
our probems wth hm. We foowed the
course of the e perments at Yae, n whch
the soundness of hs thorough mastcaton and
ow proted arguments were defntey
proven. We read the books of Metchnkoff,
Chttenden, Hag and eogg, and foowed

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INTPODUCTION
the work of Pawow of St. Petersburg, Mas-
son of Geneva, Fsher of Yae, and others of
the poneers of the new hygene. We went to
atte Creek, Mchgan, where we found a m-
on-doar nsttuton, equpped wth every re-
source of modern scence, and wth more than
a thousand nurses, physcans and hepers, a
devotng ther tme to the teachng of the new
art of keepng we. And thus, tte by tte,
wth backsdngs, mstakes, and many dsap-
pontments, we worked out our probems, and
found the road to permanent heath. We do
not say that we have entrey got over the
effects of a fetme of bad vng but we do
say that we are gettng rd of them very rap-
dy we say that we have postve knowedge of
the prncpes of rght vng, and of the causes
of our former aments, where before we had
ony gnorance.
In the begnnng, a ths was smpy a mat-
ter of our own dgestons, and of the wea
and woe of our mmedate fames. ut as
tme went on we began to reaze the meanng
of ths new knowedge to a manknd. We
6
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INTPODUCTION
had found n our own persons freedom from
pan and worry we had notceaby ncreased
our powers of workng, and our mastery over
a the crcumstances of our ves. It seemed
to us that we had come upon the dscovery of
a new vrtue the vrtue of good eatng
fuy as mportant as any whch morasts and
prophets have ever preached. And so our n-
terest n these reforms became part of our
dream of the new humanty. It was not
enough for us to have found the way to heath
for ourseves and our fames t seemed to
us that we ought not to drop the sub|ect unt
we had put nto prnt the resuts of our e -
perments, so that others mght avod our ms-
takes and proft by our successes.
Hstorans agree that a known cvza-
tons, empre after empre, repubc after re-
pubc, from the dawn of recorded tme down
to the present age, have decayed and ded,
through causes generated by cvzaton tsef.
In each such case the current of human prog-
ress has been restored by a fresh nfu of
savage peopes from beyond the fronters of
7
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,

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#
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e
INTPODUCTION
cvzaton. So t was wth Assyra, Egypt
and Persa so Greece became the wesprng
of art and the graces of fe, and then ded out
so Pome conquered the word, but up a mar-
veous structure of aw, and then ded out.
As Edward Carpenter and others have shown
us, hstory can pant pctures of many races
that have attaned the u ures and seemng
securtes of cvzaton, but hstory has yet
to record for us the tae of a naton passng
safey through cvzaton, of a naton whch
has not been eventuay destroyed by the cv-
zaton t so arduousy won.
And why ecause when ancent races
emerged out of barbarsm nto cvzaton,
they changed a the habts of vng of the
human race. They adopted new customs of
eatng they cothed themseves they ved un-
der roofs they came together n towns they
devsed ways of avodng e posure to the sun
and wnd and ran but they never succeeded
n devsng ways of vng that woud keep
them n heath n ther new envronment.
The od strugge aganst the forces of na-
8
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,

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INTPODUCTION
ture once rea ed, men grew effemnate and
women weak dseases ncreased physca fbre
softened and atrophed and wthered away
mora fbre went the same path to destructon
dry rot attacked the foundatons of socety,
and eventuay the whoe fabrc topped over,
or was swept asde, to be but up agan by
some conquerng horde of barbarans, whch
n ts turn grew cvzed, and n ts turn suc-
cumbed to the vruent poson that seemed n-
herent n the very nature of cvzaton, and
for whch there seemed to be no antdote.
So much for the past. As to the present,
there do not ack earned and authortatve ob-
servers and thnkers who decare that our own
cvzaton s aso dyng out. They pont out
that whe n many drectons we have bettered
our physca condton, mproved our sur-
roundngs, and stamped out many vruent ds-
eases (smapo , the pague and yeow fever,
for nstance), and have reduced average mor-
taty, nevertheess we have but e changed one
set of evs for another and perhaps more se-
rous, because more debtatng and degener-
9
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,

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#
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INTPODUCTION
atng set: namey, those manfod and race-
destroyng evs known as nervous troubes,
and those other evs resutng from ma-nu-
trton, whch are umped together vaguey
under the name of dyspepsa, or ndgeston
the pecuar curse of Amerca, the and of
the fryng-pan.
It s aso pan, say the crtcs of our cvza-
ton, that socety to-day cannot be regenerated
by barbarans. To-day the whoe word s
practcay one great cvzaton, wth a scat-
terng of degraded and dyng tte trbes here
and there. Modern cvzaton seems to have
foreseen the danger of beng overrun some day
as the ancent cvzatons were, and to have
forestaed the danger by the nventons of
gunpowder and rum, syphs and tuber-
cuoss.
Are these crtcs rght I beeve that they
are, as far as they go I beeve that to-day our
cvzaton s rapdy degeneratng but aso I
beeve that t contans wthn tsef two forces
of regeneraton whch were ackng n od so-
cetes, and whch are destned utmatey to
10
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,

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INTPODUCTION
preva n our own. The frst of these forces
s democracy, and the second s scence.
To whatever department of human actvty
one turns at the present day, he fnds men
engaged n combatng the age-ong evs of
human fe wth the new weapon of e act
knowedge and ther dscoveres no onger re-
man the secrets of a few by the agences of
the pubc schoo and the press they are spread-
ng throughout the whoe word. Thus, a new
scence of economcs havng been worked out,
and the causes of poverty and e potaton set
forth, we see a word-wde and unversa move-
ment for the aboton of these evs. And
hand n hand wth ths goes a movement of
mora regeneraton, manfestng tsef n a
thousand dfferent forms, but a havng for
ther am the teachng of sef-mastery the
repacng of the od natura process of the
emnaton of the unft by a conscous effort
on the part of each ndvdua to emnate hs
own unftness. We see ths movement n ter-
ature and art we see t n the new regons
whch are sprngng up n Chrstan Scence,

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INTPODUCTION
and the so-caed New Thought move-
ments we see t n the great heath movement
whch s the theme of ths book, and whch
cams for ts eaders some of the fnest sprts
of our tmes.
In the state of nature man had to hunt hs
own food, so he was hungry when he sat down
to eat. ut havng conquered nature, and ac-
cumuated goods, he s abe to thnk of en|oy-
ments, and nvents cooks and the art of cook-
ery whch s smpy the tckng of hs paate
wth a knds of stomach-destroyng concoc-
tons. And now the tme has come when he
wshes to escape from the mseres thus
brought upon hm and, as before, the weapon
s that of e act scence. He must ascertan
what food eements hs body needs, and n what
form he may best take them and n accordance
wth ths new knowedge he must shape hs
habts of fe. In the same way he has to
e amne and correct hs habts of seepng and
dressng and bathng and e ercsng, n accord-
ance wth the rea necesstes of hs body.
Ths s the work whch the eaders of the
12
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#
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INTPODUCTION
new movement are engaged upon. To quote
a snge nstance: whe I was vng as I had
been vng and eatng the preparatons of
gnorant cooks n boardng-houses and restau-
rants, Dr. eogg of atte Creek was brng-
ng a the resources of modern chemstry and
bacteroogy to bear upon the probem of the
nutrton of man takng a the foods used by
human bengs, and anayzng them and testng
them n eaborate e perments determnng
the amount of ther avaabe nutrment and
ther actua effect upon the system n a stages
of sckness and heath the varous ways of
preparng them and combnng them, and the
effect of these processes upon ther paatabty
and ease of dgeston. Every day for nne
years, so eogg tod me, he sat down to an
e permenta mea desgned by hmsef and
prepared by hs wfe and the resut s a new
detary that n use at the atte Creek San-
tarum whch awats ony the spread of
knowedge to change the ways of eatng of
cvzed man.
Ths new heath knowedge has been amassed
13
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#
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INTPODUCTION
by many workers and, as n a cases of new
knowedge, there s much chaff wth the gran.
There are faddsts as we as scentsts there
are traders as we as humantarans. It
seemed to us that there was urgenty needed
a book whch shoud gather ths new know-
edge, and present t n a form n whch t coud
be used by the average man. There have been
many books wrtten upon ths but they are
ether the work of propagandsts wth one
dea contanng, as we have proved to our
cost, much dangerous error or ese the work
of physcans and specasts, whose vocabuary
s not easy to be comprehended by the average
man or woman. What we have tred to wrte
s a book whch sets forth what has been proved
by nvestgators n many and wdey-scattered
feds whch s smpe, so that a person of or-
dnary ntegence can comprehend t whch
s bref, so that a busy person may qucky get
the gst of t and whch s practca, gvng ts
nformaton from the pont of vew of the
man who wshes to appy these new deas to
hs own case.
14
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#
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INTPODUCTION
Mchae Wams was recenty persuaded
to gve a sem-pubc tak on the sub|ect be-
fore an audence of severa hundred profes-
sona and busness peope. He was compeed
to spend the rest of the evenng n answerng
the questons of hs audence and stenng to
these questons, I was made to reaze the tre-
mendous nterest of the pubc n the practca
demonstraton whch Mr. Horace Fetcher has
gven of the dea of Metchnkoff, that men and
women to-day grow od before they ought to
do so, and that the prme of fe shoud be
from the age of ffty to eghty. A broken-
down nvad at forty-fve, Mr. Fetcher was
at ffty-four a marve of strength and at
ffty-eght he showed an mprovement of one
hundred per cent, over hs tests at the age of
ffty-four thus provng that progressve re-
cuperaton n the so-caed decne of fe
mght be effected by foowers of the new art
of heath.
As a resut of ths address, Wams was n-
vted by the presdent of one of the argest
ndustra concerns n the country to ecture to
1
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#
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e
INTPODUCTION
hs many thousands of empoyes on the new
hygene hs dea beng to pace at ther ds-
posa the knowedge of ths new method
of ncreasng ther physca and menta eff-
cency.
For busness men and women, ndeed, for
workers of a knds, good heath s capta
and the story of the new hygene s the story
of the throwng open of htherto unsuspected
reserve-stores of energy and endurance for the
use of a.
In wrtng upon ths sub|ect, the e per-
ences most promnent n our mnds have natur-
ay been those of ourseves, of our wves and
chdren, and of frends who have foowed n
our path. As the settng forth of an actua
case s aways more convncng than a genera
statement, we have frequenty referred to
these e perences, and what they have taught
us. We have done ths franky and smpy,
and we trust that the reader w not msn-
terpret the sprt n whch we have done t.
Mr. Horace Fetcher has set the nobe e -
ampe n ths matter, and has been the means
16
G
e
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a
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f
o
r

Y
O
U
S
S
E
F
,

D
A
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M
A
T
T
H
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W

(
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P
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a

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/


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#
p
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-
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o
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e
G
e
n
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r
a
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d

f
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Y
O
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S
S
E
F
,

D
A
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M
A
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E
W

(
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)

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2
0
1
2
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4
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2
3

1
7
:
3
1

G
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T


/


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3
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P
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D
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a

n
,

G
o
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/


h
t
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:
/
/
w
w
w
.
h
a
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h

t
r
u
s
t
.
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/
a
c
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e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
THE
NEW
FOf,-
IONs
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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2
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6
P
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c

D
o
m
a

n
,

G
o
o
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e
-
d

z
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d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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g
/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
INTPODUCTION
of hepng tens of thousands of hs feow
men and women.
I have sketched the path by whch I was
ed nto these studes there remans to outne
the story of my coaborator. Wams s the
son of a ne of saors, and nherted a ro-
bust consttuton but as a boy and youth he
was empoyed n warehouses and department
stores, and when he was twenty he went to
North Carona as a tubercuoss patent. Pe-
turnng after two years, much benefted by
outdoor fe, he entered newspaper work n
oston, New York, and esewhere, and kept at
t unt four years ago, when agan-be fed
South to do batte wth tubercuoss, whch
had attacked a new pace n hs ungs. After
a second parta recuperaton, he went to San
Francsco. At the tme of the earthquake he
hed a responsbe e ecutve poston, and hs
heath suffered from the worry and the abors
of that perod. A year ater there came the
shock and e posure consequent upon the burn-
ng of Hecon Ha. Wams found hm-
sef hoverng upon the brnk of another break-
17
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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f
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n

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,

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s
)

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n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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7
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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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r
g
/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
INTPODUCTION
down, ths tme n nervous energy as we as
n ung power. A trp to sea faed to brng
much beneft and matters were seemng pretty
back to hm, when t chanced that a eadng
magazne sent hm to New Haven to study the
det e perments beng conducted at Yae Un-
versty by Professors Chttenden, Mende and
Fsher. He found that these e perments
were based upon the case of Horace Fetcher,
and had resuted n supportng hs cams.
Ths crcumstance nterested hm, suggestng
as t dd that he hmsef mght have been to
bame for hs faure wth Mr. Fetcher s sys-
tem. So he renewed the study of Fetchersm,
and ater on the same magazne sent hm to
Dr. eogg s nsttuton at atte Creek, wth
the resut that he became a compete convert
to the new deas. Lke a great many news-
paper men, he had been a free user of tobacco,
acoho and coffee. As one of the resuts of
hs adopton of the ow proted det, and
of the open-ar fe, he was abe to break off
the use of a these thngs wthout grave df-
fcuty. A bacteroogca e amnaton re-
18
G
e
n
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r
a
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d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

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f

C
a

f
o
r
n

a
,

L
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s

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n
g
e

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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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7
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3
3
4
3
3
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1
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8
2
1
3
1
6
P
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c

D
o
m
a

n
,

G
o
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g

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-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
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h

t
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s
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.
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/
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s
s
_
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#
p
d
-
g
o
o
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e
INTPODUCTION
centy dscosed the fact that hs ungs had
entrey heaed whe tests on the sprometer
showed that hs breathng capacty was far
beyond that of the average man of hs weght
and sze. In ess than three months, whe at
the atte Creek Santarum, tests showed a
great gan n the ce count of hs bood, and n
ts genera quaty. Aso, hs genera phys-
ca strength was ncreased from 463 unts to
02 , whch atter fgure s we above the
average for hs heght, 68.2 nches.
In concuson, we wsh |onty to e press our
obgaton to Mr. Horace Fetcher, to Dr. .
H. eogg, to Professor Pusse H. Chtten-
den, to Professor Lafayette . Mende,
and to Professor Irvng Fsher for ad-
vce, crtcsm and generous hep afforded n
the preparaton of some of the chapters of ths
book. The authorty of these scentsts, phys-
cans and nvestgators, and of others ke
Metchnkoff, Pawow, Cannon, Curts, Sager,
Hggns and Guck, whose works we have
studed, s the foundaton upon whch we
rest on a questons of fact or scentfc state-
19
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
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2
3

1
7
:
3
1

G
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T


/


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3
3
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3
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2
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1
6
P
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c

D
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m
a

n
,

G
o
o
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-
d

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/


h
t
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:
/
/
w
w
w
.
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.
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s
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#
p
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e
INTPODUCTION
ment. They are the pathbreakers and the
roadbuders, we cam to be smpy gudes
and companons aong the |ourney to the far
and of heath. The |ourney s not ong, and
the road s a hghway open to a.
20
G
e
n
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a
t
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d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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t
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f
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n

a
,

L
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s

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s
)

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n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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3
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1
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2
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1
6
P
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c

D
o
m
a

n
,

G
o
o
g

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-
d

z
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d


/


h
t
t
p
:
/
/
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w
w
.
h
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.
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/
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s
s
_
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#
p
d
-
g
o
o
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e
I
THE ATTLE OF THE LOOD
Th k new deas of vng whch are the
sub|ect of ths book have proceeded
from nvestgaton of the human body wth
the hgh-power mcroscope. The dscoveres
made, whch have to do, not so much wth
the body tsef as wth the countess bons
of mnute organsms whch nhabt the body,
may be best set forth by a descrpton of the
bood. The bood s the fe, says E odus,
and modern scence has confrmed ths state-
ment. From the bood proceeds the fe of a
the body, and n ts heath s the body s heath.
If you shoud prck your fnger and e tract
a drop of your own bood, and e amne t under
a mcroscope, you woud make the fascnatng
dscovery that t s the home of vng
creatures, each havng a separate and nde-
pendent e stence of ts own. In a snge
ounce of bood there are more of these organ-
s
G
e
n
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r
a
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d

f
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Y
O
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S
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F
,

D
A
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M
A
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W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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2
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P
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D
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m
a

n
,

G
o
o
g

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-
d

z
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d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
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t
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.
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s
s
_
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#
p
d
-
g
o
o
g

e
GOOD HEALTH
sms than there are human bengs upon the
face of the gobe. These organsms are of
many knds, but they dvde themseves nto
two man groups, known as the red corpusces
and the whte.
The red corpusces are the smaer of the
two. The body of an average man contans
somethng ke thrty mon of mons of
these corpusces a number e ceedng the
popuaton of New York and London are
born n the body every second. They are the
o ygen conveyers of the body the process of
fe s one of chemca combuston, and these
corpusces feed the fre. No remotest porton
of the body escapes ther vstaton. They
carry o ygen from the ungs and they brng
back the carbon do de and other waste prod-
ucts of the body s actvtes. They have been
compared to men who carry nto a aundry
buckets of pure water, and carry out the drty
water resutng from the washng process.
The other varety of organsms are the whte
ces or eucocytes, and t s concernng them
that the most mportant dscoveres of modern
22
G
e
n
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r
a
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f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

t
y

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f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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/
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.
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/
2
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7
/
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3
3
4
3
3
0
1
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2
1
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1
6
P
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c

D
o
m
a

n
,

G
o
o
g

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-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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/
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
THE ATTLE OF THE LOOD
nvestgators have been made. The eucocytes
vary n number accordng to the physca con-
dton of the ndvdua, and accordng to ther
ocaty n the body. Ther functon s to de-
fend the body aganst the encroachments of
hoste organsms.
We sha take t for granted that the reader
does not requre to have proven to hm the so-
caed germ theory of dsease. The phrase,
whch was once accurate, s now mseadng,
for the germ theory s part of the defnte
achevement of scence. Not ony have we
succeeded n soatng the specfc germ whose
ntroducton nto the body s responsbe for
dfferent dseases, but n many cases, by study-
ng the hstory and behavor of the germ, we
have been abe to fnd methods of checkng ts
nroads, and so have devered men from
scourges ke yeow fever and the bubonc
pague.
THE DEFENSES OF THE ODY
An e perment that s often tred n opera-
tng rooms furnshes a vvd ustraton of the
omnpresence of these nvsbe, yet potent,
23
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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t
t
p
:
/
/
h
d

.
h
a
n
d

e
.
n
e
t
/
2
0
2
7
/
n
y
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
foes of fe. In order to mpress upon young
surgeons the mportance of mantanng ant-
septc condtons, they are nstructed to thor-
oughy wash ther hands and arms n antsep-
tc soap and water then they are tod to eave
ther arms e posed for a few mnutes, after
whch a mcroscopc e amnaton of the hared
skn w resut n e posng the presence of
myrads of germs. Many of these are, of
course, harmess some are even frendy
snce they make war upon the dangerous
knds. ut others are the deady organsms
whch fnd odgment n the ungs and cause
pneumona and tubercuoss or the thrty odd
varetes of bac whch cause the varous
knds of grppe and nfuenza and cods,
whch pague the cvzed man or others
whch, fndng entrance nto the dgestve tract,
are the cause of typhod and other deady
fevers.
So t appears that we ve wthn our bodes
somewhat n the same fashon as soated barons
ved n ther castes n the Dark Ages, be-
eaguered constanty by hordes of enemes
24
G
e
n
e
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#
p
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e
THE ATTLE OF THE LOOD
that are bent upon our destructon these be-
ng bons upon bons of dsease germs.
Every porton of the body has ts defenses to
protect t aganst these swarms. The skn s
germ-tght n heath and each of the gate-
ways to the nteror of the body has ts own
pecuar guard tears, wa , mucous mem-
brane, etc. As Dr. Edward A. Ayers ponts
out, Many of these entrances are ned wth
out-sweepng brooms fne hars smar to the
nap or pe of carpet or push whch con-
stanty sweep back and forth ke wheat staks
wavng n the breeze. You cannot see them
wth the ow-powered eye, but nether can you
see the germs. They sweep the mucous from
ungs and throat, and try to keep the venta-
tors free from dust and germs. ehnd the
scurf wa and the broom brgade of the mu-
cous membranes, the soder corpusces of the
bood march around the entre fortress every
twenty-eght seconds (the tme occuped by
the bood n ts crcuaton through the body).
ss
G
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F
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#
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e
GOOD HEALTH
HEALTHY ODIES APE GEPM-PPOOF
And agan (to quote another authorty, Dr.
Sader), A the fuds and secretons of the
body are more or ess germcda. The sava,
beng akane, dscourages the growth of
germs requrng an acd medum. The norma
gastrc |uce of a heathy stomach s a sure
germ-ker. In the eary part of dgeston,
actc acd s present, and there soon appears
the powerfu hydrochorc acd, whch s a most
effcent germcde. . . .
The vng, heathy tssues of the body are
a more or ess germcda that s, they are
endowed wth certan protectve propertes
aganst germs and dsease. Ths s true of
many of the other speca secretons, ke those
found n the eye and esewhere n the body,
when they are norma. The bood and ymph,
the two great crcuatng fuds of the body,
are kewse germcda. In some condtons
of dsease, there may be found varous sub-
stances n the bood whch can destroy germs.
26
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#
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e
THE ATTLE OF THE LOOD
THE WHITE CELLS ON GUAED
And ths defntey brngs us to the other
knd of nhabtants of the human bood, the
eucocytes, or whte bood corpusces, and so
to the germ theory of heath, whch scence s
showng to be no ess true than the germ theory
of dsease. In ther natura state these ces
are transparent, spherca forms of the con-
sstency of |ey drops, whch foat n the bood-
streams or creep aong the nner surface of the
vesse. Ther functon was for a ong tme,
not understood the dscovery of the rea facts,
perhaps the most epoch-makng dscovery ever
made concernng the human body, the word
owes to the genus of Metchnkoff, the head
of the Pasteur Insttute of Pars. These ces
are the ast reserves of the body n ts defense
aganst the assaut of dsease. Whenever, n
spte of a opposton, the hoste germs fnd
access ether to the bood or to the tssue, the
whte ces rush to the spot, and fa upon them
and devour them.
In ther fght aganst the hordes of ev bac-
tera that nvade the bood, where the battes
G
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#
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e
GOOD HEALTH
are waged, the body s defenders have four
man ways of battng. Agan we quote from
Dr. Ayers: The bood covers some germs
wth a stcky paste, and makes them adhere
to one another, thereby anchorng them so that
they become as hepess as fes on fy paper.
The paste comes from the qud of the bood,
the pasma. Another bood-weapon (the y-
sns ) dssoves the germs as ye does. A
thrd means of defense s the abty of the
whte bood corpusces to enveop and dgest
the vng germs. One whte ce can dgest
dozens of germs, but t may mean death to
the devourng ces.
The fourth and recenty dscovered weapon,
or ammunton, of the bood s the opsonns.
Wrght and Dougas n London n 1903 coned
the word, whch comes from the Latn opsono:
I cook for the tabe, I prepare pabuum
for. Ths s precsey what the opsonns do
n the bood. They manfest ths benefca
actvty when nvadng dsease germs appear.
They attract whte bood ces to the germs
and make the bactera more eatabe for the
28
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(
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#
p
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e
THE ATTLE OF THE LOOD
ces. They are appetzers for the whte bood
ces or sauces, whch hep the whte bood
ces to eat more of the bactera than they
coud do wthout ths spur to ther hunger.
Wrght and Dougas demonstrated beyond
peradventure the abty of the whte bood
ces to eat a arger number of bactera when
the atter are soaked n opsonns. They aso
showed that ths opsonc sauce, or appetzer,
whch stmuates the bessed hunger of the
whte bood ces for dsease bactera, coud be
artfcay produced, and hypodermcay n-
troduced nto a patent s bood, thus ncreasng
that bood s power of defense by rasng the
quantty of opsonns. They aso worked out
a practca aboratory technque by means of
whch the opsonns can be measured, or
counted, wth a consderabe degree of e act-
tude, thereby makng t possbe to estmate
wthn mts of accuracy any one s abty to
resst bactera nvasons. If the bood s rch
n opsonns, ts power to fght dsease s strong.
Opsonns are now nocuated nto the bood at
severa nsttutons, notaby McG Unversty
29
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(
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#
p
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e
GOOD HEALTH
n Montrea, and at the atte Creek San-
tarum.
HOW THE WHITE CELLS DO THEIP WOP
The process by whch the whte ces fght
for us may be watched n the transparent ts-
sue of a frog s foot or the wng of a bat. If
a few dsease germs are ntroduced nto ths
tssue, the whte ces may be seen to accumu-
ate on the wa of the bood vesse |ust oppo-
ste where the germs have entered. Each
ce begns to push out a mnute thread of ts
tssue, wrtes Dr. eogg, n descrbng the
process, thrustng t through the wa of ts
own bood vesse. Ltte by tte the farther
end of ths decate fament whch has been
pushed through the wa grows arger and
arger, whe the porton of the ce wthn the
vesse essens, and after a tte tme each ce
s found outsde the vesse, and yet no open-
ngs are eft behnd. ust how they accom-
psh ths wthout eavng a gap behnd them
s one of the mysteres for whch Scence has
for many years n van sought a souton. The
30
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(
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2
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#
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THE ATTLE OF THE LOOD
vesse wa remans as perfect as t was be-
fore. Apparenty, each ce has made a m-
nute openng and has then tucked tsef
through, as one mght tuck a pocket handker-
chef through a rng, nvsby cosng up be-
hnd tsef the openng made. Once outsde
the vesse, these wonderfu body-defenders,
movng here and there, qucky dscover the
germs and proceed at once to swaow them.
If the germs are few n number, they may
be n ths way destroyed, for the whte ces
not ony swaow germs, but dgest them. If
the number s very great, however, the ces
sacrfce themseves n the effort to destroy the
germs, takng n a arger number than they
are abe to dgest and destroy. When ths
occurs, the germs contnue to grow more
whte ces make ther way out of the bood
vesses, and a ferce and often ong-contnued
batte s waged between the vng bood ces
and the nvadng germs.
Now, t must be understood that ths descrp-
ton s not the product of any one s magna-
ton, but s a defntey estabshed fact whch
31
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(
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2
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1
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:
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T


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#
p
d
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g
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e
GOOD HEALTH
has been studed by scentsts a over the
word. ecause of the mportance of the ds-
covery, and of the new vews of heath to
whch t eads, we have paced a pcture of ths
batte of the bood at the front of ths
book. It shows the eucocytes of the human
body n confct wth the germs of nfuenza:
the back dots beng the germs, and the arger
graysh bodes the eucocytes. We have chosen
a photograph rather than a drawng, so that
the reader may reaze that he s seeng some-
thng whch actuay has e stence. We re-
quest hm to study the pcture and f t upon
hs mnd, for t s not too much to say that
from t s derved every prncpe of heath
whch s set forth n the course of ths book.
THE PPO LEM OF HEALTH
The human body s a compe and ntrcate
organsm, n some wonderfu and entrey n-
comprehensbe way ntegratng the actvtes
of a these bons of other vng organsms.
Each and every one of these atter has ts
functon to fuf, and the fe of the nd-
32
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(
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2
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0
4
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3

1
7
:
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1

G
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T


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#
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e
THE ATTLE OF THE LOOD
vdua body s a fe of heath so ong as the
unty of a ts organsms s mantaned. Out-
sde of the body are mons of hoste organ-
sms assautng t contnuousy and the prob-
em of heath s the probem of enabng t to
make headway aganst ts enemes for as ong
a perod as possbe. Every act of a human
beng has ts effect upon ths batte at every
moment of your fe you are ether strength-
enng the power of your own organsm or
strengthenng your enemes. Once the organ-
sm s unabe to beat back ts enemes, heath
begns to fa and death and compete dsn-
tegraton s the utmate resut.
It must be understood that the per of these
hoste germs s not merey that they devour
the substance upon whch the body s own or-
gansms have to be nourshed. If that were
a, they mght reman n the body as parastes,
and by takng addtona nourshment a man
mght sustan fe n spte of them. Nor s t
even that they mutpy wth such enormous
rapdty the per s that they throw off as
the products of ther own actvty a number of
33
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#
p
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e
GOOD HEALTH
posons, whch are as deady to the human body
as any known. These posons are produced
much more rapdy than they can be emnated
from the system, and so they f the bood,
and death ensues.
Thus the probem becomes cear. In the
frst pace, what can we do to keep dsease
germs from securng entrance to the body
and second, what can we do to strengthen the
body s army of defense so that the fate of any
whch do fnd entrance may be mmedate de-
structon
HEALTH, LI E DISEASE, IS CATCHING
In actua practce t s found that the sec-
ond probem s by far the more mportant one.
Some germs we can avod. If we bo a the
water that we drnk we w not be very apt
to have typhod. If we e termnate rats and
mosqutoes and fes and feas, we w not have
yeow fever, or maara, or pague. ut we
cannot hope to do ths at present n the case
of such dseases as, for nstance, consumpton,
grppe, and nfuenza. If we ve n a cty, we
34
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#
p
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e
THE ATTLE OF THE LOOD
take nto our ungs and throat mons of the
germs of these dseases every day. Therefore
the one hope that s eft s to keep ourseves
n such a condton of heath that the army
of our bodes sha be abe to destroy these
germs. When the bood s n a heathy con-
dton, the whte ces are numerous, power-
fu, and actve, but when the bood fows stag-
nanty, or when t s mpovershed, then the
whte ces are few and the forces of dsease
obtan a foothod.
Heathy men can go through many ep-
demcs wth mpunty. ecause the apanese
army was an army of heathy men, ts death
rate from those dseases whch usuay foow
n the wake of a armes was ower than the
word had ever known before. Pobert Inger-
so once sad that f he had been God and had
made the word, he woud have made heath
catchng, and not dsease. As a matter of
fact, heath s catchng. It abounds n the
very ar we breathe, n the water we drnk, n
the movements of every musce and the pay
of every fbre and nerve of the body t comes
3
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s
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#
p
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g
o
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e
GOOD HEALTH
from and s nourshed by each and every one
of the body actons and functons whe ds-
ease s ony secured by persstent transgres-
sons of the proper way of vng, and by n-
|urous habts and customs that resut n ow-
erng the vta resstance.
Ths vta resstance s the nnate power of
the body to keep tsef strong ts very fe-
force. Ths s what we mean when we say that
ths or that person has a good consttuton,
or has a weak consttuton. Ths s the cap-
ta n the bank of each ndvdua fe, paced
there by Nature at the brth of that fe, and
ncreased or dmnshed by each and every ac-
ton of our bodes, and aso of our mnds. As
Poktansky, the emnent German scentst,
sad, Nature heas. Ths s the frst and
greatest aw of therapeutcs one whch we
must never forget. Nature creates and man-
tans, therefore she must be abe to hea.
Many of the most notabe dscoveres and
e perments of modern scence concur n
demonstratng that the natura and nnate hea-
ng power of the body s man s greatest re-
36
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(
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#
p
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o
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e
THE ATTLE OF THE LOOD
source n combatng dsease and mantanng
heath. It s the body tsef whch cures the
sck man hs own vtaty, and not the drug
or medcants whch he may take. These may
assst the heang process, but they do not set
gong the heang processes themseves. More
often, ndeed, they are dstnct detrments.
They stamp out or bansh the dstressng
symptoms of aments, and thus n effect they
sence the sgna bes of danger whch the
body rngs at the approach of dsease.
Modern scence has turned ts forces upon
ths queston of mantanng at ts hghest po-
tentaty the abty of the body to resst ds-
ease. A the habts of the human race have
been nvestgated n the ght of ths dea, and
some have been found to be wse and others
to be unwse. These concusons, wth the
evdence therefor, are the sub|ects of our book.
OUP FOOD IS THE CHIEF FACTOP
It has been found that the most mportant
probems connected wth heath are those of
nutrton the questons of what and when
87
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GOOD HEALTH
and how and how much food we ought
to eat.
Every anguage under the sun contans a
prayer somewhat smar to that whch we have
n the Ango-Sa on tongue, Gve us ths
day our day bread. If we stop to thnk for
a moment, we reaze that ne t to the ar we
-breathe, and the water we drnk, our food s
the most mportant consderaton n the man-
tenance of fe. A ths s the verest com-
monpace yet the fact remans that t s very
rarey ndeed that we do stop to thnk upon the
sub|ect of our food. It s somethng that we
take for granted, ke fe tsef. In the regu-
ar routne of our days our meas become f ed
habts, and the takng of food an amost n-
vountary custom. It requres some e traor-
dnary event to arouse us to a |ust appreca-
ton of the mportance of knowedge on ths
sub|ect. Or ese the comng of one of the
myrad forms of dgestve dseases w serve
the purpose of ntroducng the sub|ect to our
notce.
Our bood s made drecty from what we
38
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e
THE ATTLE OF THE LOOD
eat, and that od Sa on proverb s true whch
says that every man has an n hs own
trencher. Man s hs food. Each human body
s made by chemca acton from ts food. A
our actons and a our thoughts come from
what we eat, even as the movements of ma-
chnery proceed from the coa fed nto the
boers of the engne whch operate the ma-
chne. If we eat the rght food, namey, the
food whch contans the eements our bodes
requre n the proper proportons, we repar
a waste, repace broken down tssue and sup-
py ourseves wth physca and menta energy
for our tos and |oys n fe whe f we eat
the wrong foods we qucky n|ure our de-
cate though powerfu physca and menta ma-
chnery.
A ths woud seem to be obvous yet most
peope woud grant that they have st much
to earn concernng what reay consttutes the
best foods, and about the best ways of pre-
parng, or makng, or usng those foods. Few
of us possess anythng more defnte to gude
us n our eatng than the habts we acqured as
39
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(
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#
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e
GOOD HEALTH
chdren, or habts pcked up n ater fe from
foowng the e ampe of our frends, or the
food fashons of the day for there are such
thngs as fashons n foods and n the eatng
of foods, even as there are fashons n cothes
and the makng and wearng thereof. In ths
pace t s proposed to study the sub|ect of
food from one standpont, namey, ts effect
upon the atte of the ood ts reaton to
the vta resstance of the body whereby heath
s mantaned.
40
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#
p
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e
II
HOW TO EAT: THE GOSPEL OF DIETETICS
ACCOPDING TO HOPACE FLETCHEP
WE sha frst of a see what modern
scence has to te us concernng the
queston of how we ought to eat.
It may not seem possbe that anythng es-
senta remans to be sad at ths ate day on
the sub|ect of one of the commonest and de-
cdedy most necessary of a human acts.
That there shoud be knowedge of the utmost
mportance to earn regardng the actons and
movements of the tongue, the teeth, and the
|aws, may come wth as much surprse to the
ma|orty of our readers as t dd to us when
we frst ht upon ths dsturbng, but um-
natng, fact.
The act of eatng s the startng pont of
the ong seres of processes whereby our
bodes are nourshed. It s the ony act of
them a whch es wthn our contro. We
41
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(
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#
p
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e
GOOD HEALTH
can drecty supervse the work of our mouths
we can watch over the acton of the teeth, and
tongue, and paate but we can not supervse
the work of the stomach, or of the ntestna
tube. Once we have swaowed our food, our
mastery over t has ceased e cept for some
ht-or-mss partcpaton n the further pro-
cesses of ts dgeston by means of ps or
potons. Peazng ths, we come to recognze
, the basc mportance of knowng the rght way
of eatng.
THE STOPY OF HOPACE FLETCHEP
Ths knowedge the word owes to Horace
Fetcher, the Amercan busness man who has
made many of the greatest physoogsts of our
tmes embark upon years-ong seres of e -
perments and nqures nto the probems of
man s nutrton. As a resut, the te t-books
of physoogy are now beng rewrtten and
as a further resut, tens of thousands of men
and women, among them some of the best
known authors, physcans, cergymen, m-
tary men, and busness men of both Europe
42
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(
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)

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2
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-
2
3

1
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G
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T


/


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#
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G
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a
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f
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Y
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S
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F
,

D
A
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M
A
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H
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1
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#
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THE
PU LIC
m
m
nw
oonda1
ION
G
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a
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f
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Y
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F
,

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M
A
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H
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#
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e
HOW TO EAT
and Amerca, have been restored to heath by
the knowedge of how to eat ther food.
Ths knowedge Mr. Fetcher ganed at the
very door of death, and n no more nterestng
and strkng fashon coud the mportance of
t be shown than by the reaton of hs re-
markabe case.
At the age of forty-fve, after a vared and
adventurous career, as mner, and e porer,
and saor, and hunter, Mr. Fetcher had won
weath, and retred from hs busness n order
to devote hmsef to ong-chershed nterests
n art and phosophy. He was,st compara-
tvey young, he was a member of many cubs,
he had warm frends n a the captas and
countrysdes of the word (Mr. Fetcher be-
ng one of the most untrng of gobe-trotters),
and n a ways e cept one he was equpped
and ready for a ong fe of ease and en|oy-
ment.
The one way n whch he was not equpped
was n heath.
G
e
n
e
r
a
t
e
d

f
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Y
O
U
S
S
E
F
,

D
A
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I
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M
A
T
T
H
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W

(
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2
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6
P
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D
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G
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/
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s
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#
p
d
-
g
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e
GOOD HEALTH
HOW A STPONG MAN PO E DOWN
Once he had been a man of robust physque,
a champon gymnast and athete he had been
presdent of the far-famed Oympc Cub n
San Francsco (whch he founded, and where
the pugst Corbett was dscovered), and had
won paudts even from famous professonas
for hs prowess wth the goves.
ut he had overdrawn hs account at the
bank of fe. He had e pended more vta
resstance than he had stored up to such an
e tent, ndeed, that when Mr. Fetcher went
to the nsurance companes at the tme he re-
tred from busness he was re|ected by them
a he was obese he was sufferng from three
chronc dseases, and he was dyng fast. Such
was the verdct gven by the sked and e -
perenced medca e amners of the fe nsur-
ance companes. And nstead of enterng
upon a ong fe of ease and en|oyment, he was
thus condemned, seemngy, to a short fe of
nvadsm and sufferng.
44
G
e
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a
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f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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2
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1
2
-
0
4
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2
3

1
7
:
3
1

G
M
T


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#
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HOW TO EAT
FIGHTING FOP LIFE
ut Mr. Fetcher decned to accept any
such decson as that. He decded that he
woud regan hs heath not that he woud try
to regan hs heath, but that he woud regan
hs heath.
He frst turned to the physcans. Possessed
of weath, he was abe to secure the servces
of many of the most abe specasts of the
word. He vsted the most ceebrated cures
and sprngs and santarums of Europe
and Amerca. Nothng avaed. He found
passng reef now and then, but no permanent
good. He ganed no heath, n other words,
but obtaned merey temporary abatement of
ths or of that dsease.
Then he turned to hmsef. He began the
study of hs own case. As he attrbuted most
of hs body woes to fauty habts of eatng,
the sub|ect of nutrton became uppermost n
hs studes. He was, concdentay, deepy m-
mersed and nterested n the study of pract-
ca phosophy and n a very remarkabe
4
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

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2
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1
2
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4
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3

1
7
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3
1

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T


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3
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2
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6
P
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D
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a

n
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G
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#
p
d
-
g
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e
GOOD HEALTH
fashon these two sub|ects, these two nterests,
nutrton and practca phosophy, became
fused nto one sub|ect, suppementng and
competng each other and |onty formng
the burden of the message of Hope, of the
tdngs of great |oy, whch t became the ms-
son of Horace Fetcher to dever to man-
knd.
ME. FLETCHEPS DISCOVEPY
He dscovered, or rather redscovered, and
apped, two great and smpe truths:
Frst, that the compete chewng of a food,
both qud and sod, whereby a process of n-
vountary swaowng s estabshed, foods be-
ng seected n accordance wth ndvdua
tastes, s by far the most mportant and most
necessary part of human nutrton. It s thet
hey that unocks the door of heath, and opens
the way to the rea hygenc fe.
Second, that nothng posons the body, and
ads the forces of dsease, more than worry
whch Mr. Fetcher has named Fearthought.
It s our nature to ook forward, to antcpate.
We can antcpate n two ways antcpate
46
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
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s

t
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f

C
a

f
o
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n

a
,

L
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
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T


/


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3
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2
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6
P
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D
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G
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#
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e
HOW TO EAT
evS, or antcpate good. The frst way s to
use fearthought the second vcay s to use fore-
thought. Forethought w produce cheerfu-
ness and heath, even as unspoed rose seeds
w produce roses. Fearthought w produce
dsease and troube, even as the germs of putre-
facton w produce sckness and death.
So great an authorty n phosophy and
psychoogy as Wam ames has gven the
sancton of hs use to Mr. Fetcher s phrases
and has aso named hm as a shnng e ampe
of those e ceptona men who fnd n some
menta dea a key to unock reservors of hd-
den and unsuspected energy. Whe there s
no doubtng the fact that Horace Fetcher s
decdedy an e ceptona man, yet the records
prove that hs key s not merey for the use
of e ceptona peope, but that t s one sus-
ceptbe of beng used by everybody possessng
w-power enough to enabe them to say
yes when offered somethng good.
Lke other great dscoveres, Mr. Fetcher s
dscovery of the rght way to eat came party
as an accdent. Happenng to be n Chcago
47
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

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f

C
a

f
o
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n

a
,

L
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A
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e
s
)

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n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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3
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2
1
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1
6
P
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D
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a

n
,

G
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w
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#
p
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-
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e
GOOD HEALTH
at a tme when hs frends were a away, and
beng forced to stay n the cty, he took to
ngerng over hs meas n order to pass away
the tme. He began to taste every spoonfu
of soup, to sp every mouthfu of anythng
qud, wth great deberaton, notng the df-
ferent tastes and searchng out new favors.
He chewed each morse of meat or bread or
frut or vegetabe unt, nstead of beng
guped down, t was drawn n easy by the
throat. And n ths manner dd he stumbe
upon hs pathway to deverance. He had not
been toyng wth hs food as he then con-
sdered he was dong for more than a few
weeks before he notced that he was osng a
great dea of superfuous fat, that he was eat-
ng ess, but wth far greater en|oyment, than
ever before n hs fe, that hs taste for sm-
per foods ncreased as hs taste for hghy
seasoned and compe dshes decreased, and
that he was feeng better both physcay and
mentay than he had fet n many years.
48
G
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a
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d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

t
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f

C
a

f
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n

a
,

L
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s

A
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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3
3
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1
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2
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1
6
P
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c

D
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m
a

n
,

G
o
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/


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:
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/
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w
w
.
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.
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s
s
_
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#
p
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e
HOW TO EAT
THE MAGIC OF MASTICATION
What dd these thngs mean Some hdden
vrtue n the food he was eatng Some
htherto qute unsuspected tonc n the smoke
of Chcago Or a esson n heath furnshed
by the how of hs eatng At ths pont
there fashed through Mr. Fetcher s memory
the story of Gadstone s advce to hs chdren
to chew each morse of food thrty-two tmes
(once for each tooth n ther heads) f they
woud preserve ther heath. In that moment,
Mr. Fetcher began hs nvestgaton of the
many processes that go to make up the smpe
act of mastcaton, an nvestgaton whch has
now been gong on for more than ten years,
and whch has resuted n drectng pubc at-
tenton to the supremey mportant sub|ect
of nutrton wth more emphass, and n the
arousng of more genera nterest and the pro-
ducton of more teng effect than any other
crcumstance or event has done n the hstory
of physoogc scence. The word Fetcher-
zng was frst apped by Dr. . H. eogg,
49
G
e
n
e
r
a
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e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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t
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:
/
/
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.
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a
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.
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/
2
0
2
7
/
n
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

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d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
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t
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s
t
.
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/
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s
s
_
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#
p
d
-
g
o
o
g

e
GOOD HEALTH
of atte Creek, after the anaogy of pas-
teurzng, n descrbng the act of mastca-
ton as recommended by Mr. Fetcher. Fet-
chersm, as Mr. Fetcher s system of menta
scence and of physca cuture through mast-
caton has come to be known, after frst beng
for years a stock |est of the newspaper funny-
man, has now been recognzed, even by those
scentsts who detest a sms, as a most va-
uabe brdge from the and of bad food habts
and dsease to the and of good food habts
and heath.
The brdge certany afforded ts buder a
passage from one regon to the other. Fo-
owng a constant mprovement n hs genera
condton, begnnng amost smutaneousy
wth the adopton of hs new way of fe, Mr.
Fetcher s to-day one of the strongest and
most endurng men ave. Tests of hs
strength and endurance made at the Yae
gymnasum at dfferent tmes prove beyond a
doubt that ths s so. The foowng s a
quotaton from the report of Dr. Wam G.
Anderson, drector of the Yae Gymnasum:
0
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
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W

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#
p
d
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e
HOW TO EAT
DP. ANDEPSON S PEPOPT
In February, 1903,1 gave to Mr. Horace
Fetcher the e ercses used by the Varsty
crew. He went through these movements wth
ease and showed no effects afterwards. At
that tme Mr. Fetcher weghed 1 7 pounds,
and was n hs ffty-ffth year. On une 11,
1907, Mr. Fetcher agan vsted the Yae
Gymnasum and underwent a test on Pro-
fessor Fsher s dynamometer. Ths devce s
made to test the endurance of the caf musces.
- The sub|ect makes a dead ft of a pre-
scrbed weght as many tmes as possbe. In
order to seect a defnte weght, the sub|ect
frst ascertans hs strength on the eogg
mercura dynamometer by one strong, steady
contracton of the musces named and then
he fnds hs endurance by ftng three-fourths
of ths weght on the Fsher dynamometer as
many tmes as possbe at two or three second
ntervas. One eg ony s used n the ft, and
as ndcated, the rght s usuay chosen.
Mr. Fetcher s actua strength as nd-
1
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2
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1
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s
s
_
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#
p
d
-
g
o
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e
GOOD HEALTH
cated on the eogg machne was not qute
four hundred pounds, ascertaned by three
tras. In hs endurance test on the Fsher ma-
chne he rased three hundred pounds three
hundred and ffty tmes and then dd not reach
the mt of hs power.
Prevous to ths tme, Dr. Frank orn, the
medca assstant at the Gymnasum, had co-
ected data from eghteen Yae students, most
of whom were traned athetes or gymnasts.
The average record of these men was 87.4
fts, the e tremes beng 33 and 17 fts.
You w notce that Mr. Fetcher doubed
the best record made prevous to hs feat, and
numerous subsequent tests faed to ncrease
the average of Mr. Fetcher s compettors. Mr.
Fetcher nforms me that he had done no tran-
ng nor had he taken any strenuous e ercse
snce February, 1907. On two occasons ony
durng the past year he reports havng done
hard work n emergences once whe foow-
ng Ma|or-Genera Wood n the Phppnes n
cmbng a vocanc mountan through a trop-
ca
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#
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f
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F
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2
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#
p
d
-
g
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e
HOW TO EAT
ca |unge on an sand near Mndanao for
nne hours and once wadng through deep
snow n the Hmaayan Mountans, some
three mes one day and seven mes the
ne t day, n about as many hours. Ths
ast emergency e perence came through
beng caught n a bzzard near Murree, n
Northern Inda, at 8 00 feet eevaton, on the
way to the vae of ashmr. These two tras
represented cmatc e tremes, and Mr. Fet-
cher states that nether the heat nor the cod
gave hm dscomfort, a sgnfcant fact n es-
tmatng physca condton.
efore the tra on the Fsher machne, the
sub|ect s puse was norma (about 72) after-
wards t ran 120 beats to the mnute. Fve
mnutes ater t had faen to 112. No
ater readng was taken that day.
The hands dd not trembe more than usua
under restng condtons, as Mr. Fetcher was
abe to hod n ether hand mmedatey after
the test a gass brmmng wth water wthout
spng a drop. The face was fushed, per-
63
G
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a
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f
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F
,

D
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M
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#
p
d
-
g
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e
GOOD HEALTH
spraton moderate, heart acton reguar and
contro of the rght foot and eg used n the
test norma mmedatey foowng the feat.
I consder ths a remarkabe showng for a
man n hs ffty-nnth year feet, 6 nches
n heght, weghng 177 pounds and not n
tranng.
In order to make a more thorough test of
Mr. Fetcher s power of endurance under
varyng degrees of physca stran, he under-
went on the 17th, 18th, 19th, 21st and 22nd of
une, 1907, a number of other e ceedngy
severe tests, of whch Dr. Anderson says:
After each test the respraton and heart ac-
ton, whe actve, were heathy, and, under
such condtons, norma.
There was not the sghtest evdence of
soreness, stffness or muscuar fatgue ether
durng or after the s days of the tras. Mr.
Fetcher made no apparent effort to concea
any evdence of stran or overwork and dd
not show any. He nforms me that he fet
no dstress whatever at any tme. Shoud any
one wsh to become more famar wth the
4
G
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2
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3

1
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3
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#
p
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HOW TO EAT
strenuousness of the movements seected, et
hm try them. The effort w be more con-
vncng than any report.
Durng the thrty-fve years of my own
e perence n physca tranng and teachng,
I have never tested a man who equaed Mr.
Fetcher s record.
The ater tests, gven n une, 1907, were
more ta ng than those gven n 1903, but Mr.
Fetcher underwent the tras wth more ap-
parent ease than he dd four years ago.
What seems to me to be the most remark-
abe feature of Mr. Fetcher s test s that a
man nearng s ty years of age shoud show
progressve mprovement of muscuar quaty
merey as the resut of detetc care and wth
no systematc physca tranng. The method
of detetc care, too, as gven by Mr. Fetcher,
s so unusua that the resuts seem a the more
e traordnary. He tes me that durng the
four and a haf years ntervenng between the
frst and the recent e amnatons he has been
guded n hs choce of foods and n the quaty
aso, entrey by hs appette, avodng as much

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F
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2
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#
p
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GOOD HEALTH
as possbe any preconceved deas as to the
vaues of dfferent foods or the proportons of
the chemca consttuents of the nourshment
taken.
Durng ths four year perod he has more
than ever catered to hs body nourshment n
subservence to nstnctve demand. He has
especay avoded eatng unt appette has
strongy demanded food, and has abstaned
from eatng whenever he coud not do so n
comfort and en|oyment. Mastcaton of sod
food and sppng of quds havng taste to the
pont of nvountary swaowng, accordng to
hs we-known theory of thoroughness n ths
regard, has aso been fathfuy foowed.
There s a pretty good evdence that tak-
ng food as Mr. Fetcher practces and recom-
mends mts the amount ngested to the body
need of the moment and of the day, eavng
tte or no e cess matera to be dsposed of
by bactera agency. Ths mght account for
the absence of to c products n the crcuaton
to depress the tssue.
The possbe mmunty from astng
6
G
e
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a
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f
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O
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S
E
F
,

D
A
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D

M
A
T
T
H
E
W

(
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n

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A
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s
)

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n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


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3
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2
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P
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D
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a

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,

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o
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s
_
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#
p
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-
g
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e
HOW TO EAT
fatgue and from any muscuar soreness, re-
sutng from the unaccustomed use, and even
the severe use, of untraned musces s of ut-
most mportance to physca effcency.
My own persona observance and tra of
Mr. Fetcher s method of attanng hs surprs-
ng effcency, strengthened by my observaton
of the test-sub|ects of Professors Chttenden
and Fsher who have come under my care
meantme, ead me to endorse the method as
not ony practca but agreeabe. As Mr.
Fetcher states, both the menta and mechan-
ca factors n seectng and ngestng food are
mportant, the natura resut of the care beng
a weath of energy for e presson n physca
e ercse.
FLETCHEPISM
So much for Horace Fetcher s own case.
Yet when he frst announced hs dscovery,
hs own famy aughed at hm, and the med-
ca word caed hm crank. ut by quet,
sane, persstent work by appyng to the
propaganda of hs dea the same methods that
had brought hm success n busness, he sue-
G
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S
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F
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D
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M
A
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T
H
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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P
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D
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m
a

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,

G
o
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d


/


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_
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#
p
d
-
g
o
o
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e
GOOD HEALTH
ceeded n mpressng the scentfc word wth
the vaue of hs method.
An e tensve terature has grown up around
Mr. Fetcher s own books. The most mpor-
tant medca bodes n Europe and Amerca
have nvted hm to ecture before them. Hos-
ptas n arger ctes have prnted hs own
code of the rues of mastcaton for dstrbu-
ton. And no arge sheet of paper was re-
qured, for the whoe system coud be prnted
on a posta card, and room woud be eft for
a pcture of ts author.
Why s compete mastcaton the best way
of eatng Why does ts practce ead to re-
covery of ost heath, or ncrease of heath to
ncrease of strength, to ncrease of enudrance
Is t not a very tedous method, and thus of
more troube than ts promsed benefts are
worth Does t not waste tme Does t not
ead to oss of en|oyment of food
These are a few of the questons whch a
dscusson of Fetchersm nvaraby arouses.
We speak wth a deep convcton of truth when
we say that Fetchersm eads to savng of
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HOW TO EAT
tme, nstead of oss of tme that t brngs
ncrease of sensuous en|oyment of food n-
stead of decrease of t and that f t s tedous
-or a bore, then t s not Fetcherzng. The
very essence of Fetchersm s f e droppng
of worry, the emnaton of stress and stran.
If you do as Fetcher says, nstead of dong
as somebody says that Fetcher says, you w
chew for taste, and not for tme you w take
a crust of bread, or a morse of potato, for n-
stance, nto your mouth and ro t wth your
tongue, and press t aganst the roof of your
mouth, and pass t to and fro, and crunch t,
and crush t and a the whfe you tr not be
countng the chews, nor even thnkng about
chewng, but on the contrary you w be funk-
ng of the taste of the morseL and seekng that
taste and fndng t.
Yes, fndng t, even n a crust of bread or
n a morse of potato, n those humbe foods
whch the most of us seem to take more as
matters of habt for by gvng the sava n
the mouth a chance to fuf the work for
whch t s put n our mouths by nature, we
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GOOD HEALTH
fnd that the starch n the bread and n the
potato s turned nto a sweet, toothsome and
party dgested morse of sugar.
Here s a pont that answers another of the
questons whch arose a paragraph or so back.
Ths turnng of the starch n bread nto sugar
by the acton of sava s ony one of the num-
erous acts of dgeston whch s accompshed
n the mouth by the teeth, the tongue, the
paate, and the varous knds of |uces, or
sava, whch are n the mouth. Horace
Fetcher ponted out, and medca scence now
confrms hs assertons, that many of the most
mportant parts of the dgestve process are
meant by nature to be carred out n the frst
three nches of the amentary cana. And
ths s the ony pace n a the thrty feet or so
of the amentary cana where dgeston s n
our own contro. If we bot or nsuffcenty
mastcate our food, these mouth processes of
dgeston are smpy not accompshed and for
ths the whoe system suffers sooner or ater.
The stomach and the ntestnes are caed on to
do a great dea of e tra work, and much of
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HOW TO EAT
ths e tra work s of a knd whch they are un-
abe to do. Consequenty, what food can not
be dgested must decompose n the ntestnes,
wth the consequent producton of posonous
fuds and gases whch permeate the body.
The whoe machnery of dgeston s thrown
out of gear. A the varous germs of ds-
ease race to be frst to enter the dsarranged
mechansm, as crmnas rush to a cty that s
n dsorder. The bood not beng as we
nourshed as t shoud be, the whte army of
the soders of the body begn to weaken and
to de, and the forces of dsease penetrate
through ther wardng nes and attack the
fort of fe from many sdes, or ese concen-
trate ther strength n the form of some vru-
ent sckness.
Thorough mastcaton, on the other hand,
means the reverse of these condtons. Amost
ncredbe seem the hundreds of stores whch
we personay know to be true of men and
women who have used Mr. Fetcher s method
as a means to enter the and of good heath.
In the opnon of Dr. eogg of atte Creek,
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GOOD HEALTH
There s no doubt that thorough mastcaton
of food soves more therapeutc probems than
any other thng that can be mentoned. It
soves the whoe queston of the rght combna-
ton of foods soves the queston of the quan-
tty of foods, and the quaty of foods, after
one has got hs appette traned, hs natura n-
stnct traned and when t comes to certan
dseases ke acdty of the stomach, hyper-
acdty or hypo-acdty, daton of the stomach
or crrhoss of the ver, or any other troube
wth the dgestve organs, f t does not effect
a radca cure t makes t possbe to toerate
a condton whch otherwse woud be deady
n a short tme. It makes t possbe for a
patent to ve a ong tme, en|oyng comfort-
abe heath, where otherwse he woud be crp-
ped so that he coud not ve ong at a.
Athough we nsst upon the fact that
Fetchersm s smpe, and easy, too, once you
have reay begun ts proper use, yet we aso
know that there are many dffcutes whch the
average man or woman has to face at the out-
set. Professor Fsher encountered these dff-
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HOW TO EAT
cutes when e permentng wth hs students
at Yae, and we are ndebted to hm for
enumeratng some of them. And these dff-
cutes, ke the habt of hasty eatng tsef,
are products of our cvzaton.
We mean such dffcutes as, frst, conven-
tonaty, or the desre to eat what others eat,
and the unwngness to appear dfferent
poteness, the desre to pease one s host, or
hostess, and eat what s set before you, or to
eat somethng whch you know you don t want
or whch you know s bad for you, because you
fear to offend somebody or other who has
cooked t, or bought t for you food notons,
or the opnon that certan foods are whoe-
some, and that certan foods shoud be
avoded as n|urous even f decous to the
taste narrowness of choce, as at a boardng
house tabe (and a great number of home
tabes ) whch often suppes what s not
wanted and wthhods what s and, asty,
habt, by whch the partcuar knds and
amounts of food whch have become custom-
ary through the acton and nteracton of the
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GOOD HEALTH
causes prevousy named, are repeated day
after day, wthout thought.
Habt hunger s another of our hand-
caps. Habt hunger s sad by Mr. Fetcher
to be responsbe for a vast dea of overeatng.
He refers to the fact that when we are chdren
we eat at east one-thrd more proted or tssue-
budng foods, n proporton to our sze, than
we requre as aduts, for the reason that our
growng frames must then be nourshed and
upbut but when we reach the adut stage
we are apt to mantan ths e cessve consump-
ton of proted food and proted, as we sha
see ater on, s the chef source of detary s.
These are some of the dffcutes to be en-
countered by the person who sets out upon the
road to heath. ut they are very sght bar-
rers, ndeed, to the person possessed of w-
power, and when the benefts and peasures to
be ganed are so enormousy n e cess of the
few ntatory troubes, t s not to be wondered
at that more than a mon persons n Engand
and Amerca are aready foowng Horace
Fetcher s system n whoe or n part.
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HOW TO EAT
HOW CHEWING STIMULATES DIGESTION
Certan remarkabe e perments conducted
by Pogers, Metchnkoff, and Pawow n
Europe, and by Cannon and eogg n
Amerca, have thrown a new and nterestng
ght upon the deas of Fetcher provng that
the act of chewng the food gves to the nerves
that contro the dgestve fuds an opportunty
to assay the food, to test t and seect for t the
partcuar knd of dgestve fud whch that
partcuar knd of food requres. It appears
that there are many dfferent knds of sava,
and each one of these knds has a partcuar
knd of work to do, whch no other knd s abe
to do. Metchnkoff has shown that f one
takes cane sugar nto the mouth wth or wth-
out other food, there s manufactured by the
savary gands a certan pecuar fud whch
dgests cane sugar. If the cane sugar s not
taken nto the mouth, then that substance s
not made. The sava that fows nto the
mouth when there s food there but no cane
sugar wth the food, w not dgest cane sugar.
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GOOD HEALTH
So t ready can be seen that f cane sugar
shoud be hasty swaowed, t s much ess
key to be propery dgested. And ths hods
good wth neary a other knds of food.
THE FOOD FILTEP
ut how s a person to know when he has
chewed a mouthfu ong enough the reader
asks. Mr. Fetcher answers that nature has
provded us wth a food fter an automatc
safety devce. Professor Hubert Hggns,
formery demonstrator of anatomy at Cam-
brdge Unversty n Engand, and Professor
Hasheby of russes, egum, have atey
conducted a seres of e perments whch throw
ght on ths queston on ts scentfc sde. At
the back of the tongue there are a number of
tte knobs, whch are reay taste buds, or ap-
paratus for the tastng of food. Durng the
tme that mastcaton s gong on, the mouth
s cosed and s competey ar tght, and germ-
proof. Ths fact one can ready demonstrate
by fng out the ps wth ar. The mouth s
fu of ar, yet one can breathe behnd ths
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HOW TO EAT
curtan of ar, showng that the mouth s thor-
oughy cut off. Ths s what happens dur-
ng mastcaton, for of course one shoud mas-
tcate wth the ps cosed. Now, when the
food has become suffcenty ensavated, or
m ed up, the crcumvaate papae at the
back of the throat, where the taste buds are,
rea , and behnd that the soft paate forms a
negatve pressure. Ths soft paate s musced
|ust as t s n the horse whch s an anma
that mastcates, but s not found n the dog,
whch s an anma that bots ts food. When-
ever the food s ready for the body, the soft
paate rea es, and s sucked back, and the
swaowng of a mouthfu of the prepared
food takes pace nvountary.
The body s thus supped wth as perfect a
protecton as coud be devsed, and perfecty
automatc a that s necessary beng that one
shoud mastcate the food unt t naturay
dsappears. One must not attempt to keep
the food too ong n the mouth, but et t have
ts own course. There are some sorts of food
whch, when one has chewed them three or four
67
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f
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E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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a

f
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a
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L
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s
)

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2
0
1
2
-
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4
-
2
3

1
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:
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G
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T


/


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3
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3
3
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1
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8
2
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1
6
P
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c

D
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m
a

n
,

G
o
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g

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-
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/


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:
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/
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.
h
a
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a
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s
_
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#
p
d
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g
o
o
g

e
GOOD HEALTH
tmes, are sucked up, showng that they have
receved a the mouth treatment that nature
requres they shoud. Wth other foods one
can mastcate up to one hundred and ffty
tmes, and st they are not sucked up.
Ths food fter s a perfecty nstnctve ap-
paratus but as peope have acqured the habt
of favorng foods wth artfca sauces and
reshes, most of them have spoed ths protec-
tve devce. In the words of Mr. Fetcher
hmsef: Ths s a gft of Nature to man
whch we have been negectng. It s not a
gft whch has been gven to me and a few
others aone. I thnk everybody coud ac-
qure the use of t f they woud gve Nature
a chance by eatng sowy, by eatng wth a
sense of en|oyment, and by never eatng save
when they are reay hungry and n a mood to
en|oy the food.
66
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M
A
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T
H
E
W

(
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2
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1
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-
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4
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3

1
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:
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G
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T


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2
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P
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D
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/


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/
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w
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s
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#
p
d
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g
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e
I
THE YALE E PEPIMENTS
AT Yae Unversty, Professor Pusse H.
k Chttenden, Drector of the Sheffed
Scentfc Schoo, Lafayette . Mende, Pro-
fessor of Physoogca Chemstry, and Irv-
ng Fsher, Professor of Potca Economy,
have carred on a ong seres of e per-
ments, begun s years ago as a test of the
cams made by Fetcher. The net resuts of
these e perments up to date (for they are st
n progress) may be put nto a nutshe. The
foowng statement was drawn up by one of
the wrters of ths book and submtted to Pro-
fessors Chttenden and Fsher, who have ac-
cepted t as a summary of ther present vews:
The commony accepted standards whch
cam to te the quantty of food needed each
day by the average man are based upon many
carefu observatons of what men actuay do
eat.
We chaenge these standards, however, as
69
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M
A
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T
H
E
W

(
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f
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


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3
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2
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6
P
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D
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G
o
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-
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/


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:
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/
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w
w
.
h
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t
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a
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s
s
_
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#
p
d
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g
o
o
g

e
GOOD HEALTH
the e act scence of to-day cannot accept as
authorty common customs and habts n any
attempt to ascertan the rght prncpes of
man s nutrton, snce e perments have
demonstrated how ready one set of habts
may be substtuted for another and how easy
wrong habts become hardened nto aws. The
evdence presented by observers of common
customs, whe they must be duy consdered,
cannot, therefore, be taken as proof that these
habts and customs are n accord wth the true
physoogca needs of the body.
We beeve that the foowng propostons
have been demonstrated as truths by the e -
perments we have made at Yae.
Peope n genera eat and drnk too much.
Especay do they eat too much meat, fsh
and eggs.
Ths s so because meat, fsh and eggs are
the prncpa proted-contanng foodstuffs.
Proted s an essenta food eement, ab-
soutey necessary for the up-budng of
tssue, for the mantenance of fe. It s one
of three man eements nto whch a food
70
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,

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A
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T
H
E
W

(
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f
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n

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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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2
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P
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D
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a

n
,

G
o
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s
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#
p
d
-
g
o
o
g

e
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
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2
3

1
7
:
3
1

G
M
T


/


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3
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P
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D
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a

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G
o
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h
a
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/
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s
s
_
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#
p
d
-
g
o
o
g

e
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

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f

C
a

f
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n

a
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L
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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.
h
a
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0
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7
/
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3
3
4
3
3
0
1
0
8
2
1
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1
6
P
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c

D
o
m
a

n
,

G
o
o
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e
-
d

z
e
d


/


h
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t
p
:
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/
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w
w
.
h
a
t
h

t
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s
t
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o
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g
/
a
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c
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s
s
_
u
s
e
#
p
d
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g
o
o
g

e
THE YALE E PEPIMENTS
stuffs may be dvded the others beng Car-
bohydrates (the sugars and starches) and Fat.
Whe t s ndspensabe, t s aso the eement
whch the body machnery fnds most dffcut
to dspose of. Proted s ntrogenous. N-
trogen s never whoy consumed n the body
furnace as fats, sugars and starches are.
There s aways sod matter eft unconsumed,
ke cnkers n a furnace whch cnkers the
kdneys and ver have to abor to dspose of.
If the cnkers are produced n e cess of the
abty of these organs to hande them wthout
undue wear and tear, damage of a serous, and
sometmes permanent, nature foows. The
dea amount of proted s the amount whch
w gve the body a of that substance whch
t needs wthout entang e cessve work upon
the body machnery.
E cessve consumpton of proted food-
stuffs ke meat, fsh and eggs s the great-
est ev affectng man s nutrton. The e -
cess of proted not ony remans unburned n
the body furnace, but ths waste matter very
often decays n the body, formng a cuture
71
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A
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T
H
E
W

(
U
n

v
e
r
s

t
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f

C
a

f
o
r
n

a
,

L
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s

A
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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7
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3
3
4
3
3
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1
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8
2
1
3
1
6
P
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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t
p
:
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w
w
.
h
a
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h

t
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/
a
c
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s
s
_
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s
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#
p
d
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g
o
o
g

e
GOOD HEALTH
bed for germs whch effect the whoe system,
a condton scentfcay known as autonto -
caton, or sef-posonng of the body through
the acton of the germs of putrefacton, and
of other germs, whch are bred n the coon,
or arge ntestne. The researches of Metch-
nkoff, ouchard, Tsser, Combe, and other
emnent scentsts, have shown that autonto -
caton s the source of a great number of the
most serous chronc dseases whch affct man-
knd.
We say, then, that the e stng detary
standards pace n a cases the mnmum of
proted necessary for the average man s day
consumpton at far too hgh a fgure. It may
be safey sad that t s paced twce as hgh
as carefu and repeated e perments show to
be reay necessary.
There can be tte doubt that the habt
of e cessve eatng and drnkng, combned
wth the habt of too hasty eatng and drnk-
ng, especay of meat, fsh and eggs, are prob-
aby the most profc sources of many body
dsabtes affectng men and women, and are
7a
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,

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A
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T
H
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W

(
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2
0
1
2
-
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4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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3
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2
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6
P
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D
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m
a

n
,

G
o
o
g

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-
d

z
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d


/


h
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p
:
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/
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w
w
.
h
a
t
h

t
r
u
s
t
.
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/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
THE YALE E PEPIMENTS
consequenty the greatest deterrents to the at-
tanng by men and women of a hgh grade
of effcency n work, of better heath, of
greater happness, and of onger fe.
We beeve that t has been demonstrated
as a fact that heath can be bettered, endur-
ance ncreased, and fe engthened, by cuttng
down the commony accepted standards of
how much meat, eggs, fsh and other proted
food we shoud eat and drnk by about one-
haf.

After Horace Fetcher had attracted the
notce of the scentfc word n 1902, Profes-
sor Chttenden nvted hm to become the sub-
|ect of a seres of e perments at Yae, where
the Sheffed Scentfc Schoo possessed an
equpment sutabe for an eaborate nqury of
ths knd much superor to any to be found n
Europe.
fetchee s cams supported
Professor Chttenden frst made certan, by
e perments whch precuded any chance of
error, that Horace Fetcher s cams were
73
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(
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f
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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2
1
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1
6
P
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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t
p
:
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/
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w
w
.
h
a
t
h

t
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t
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g
/
a
c
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
|ustfed so far as Horace Fetcher hmsef
was concerned. ut ths, of course, by no
means soved the probem. Mr. Fetcher
mght smpy be a physoogca curosty a
dgestve freak of whom there are many
known cases. He ved and thrved on an
amount of proted food startngy ess than
was deemed necessary by a e stng stand-
ards, but ths coud not be taken as proof that
peope n genera coud do kewse. Ony an
e haustve seres of tests on a arge number
of peope of varyng ages and condtons of
fe coud prove ths. Professor Chttenden
resoved to make these tests.
At the very outset, however, he faced ths
dffcuty. If Mr. Fetcher s was merey a
freak case, there woud be a grave danger n
puttng other men upon hs detary. Mr.
Fetcher was fourshng on a day consump-
ton of proted foodstuffs amountng to an
average of ony 4 grams, and the fat, sugar
and starch consumed by hm were n quanttes
ony suffcent to brng the tota food vaue of
the day food up to a tte more than 1600
74
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e
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f
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O
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E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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a

f
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n

a
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A
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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2
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7
/
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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
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p
:
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/
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w
w
.
h
a
t
h

t
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t
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/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
THE YALE E PEPIMENTS
caores, or unts of fue energy. The Vot
standard whch s the typca one, the one
most commony accepted, and whch s based
upon thousands of studes of what men and
women actuay eat demands that the aver-
age man sha eat at east 118 grams of pro-
ted, wth a tota fue vaue of 3000 arge
caores for the day raton.
To make cear to the non-scentfc reader
|ust what quantty of foodstuffs s represented
by 0 grams of proted, whch s grams more
than that consumed day by Mr. Fetcher n
hs tests, and s appro matey the amount con-
sumed day by other men n the Yae e per-
ments, t may be sad that 0 grams s about
equa to 772 grans, whch are equa to about
If ounces. Ths quantty woud be repre-
sented by the proted contents of ounces of
ean meat, or 7 eggs, or 27 ounces of whte
bread. Nne and one-haf ounces of meat
(usng comparsons furnshed by Dr. Edward
Curts) s about the weght of a sce measur-
ng 7 by 3 nches and cut of an nch thck.
Twenty-seven ounces of bread represent
7
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GOOD HEALTH
somewhat ess than two oaves, the standard
oaf weghng one pound (16 ounces). Of
course, few peope ever eat 7 eggs, or 2 oaves
of bread n a day but the vast ma|orty of
peope n Amerca do eat a great dea more
proted than woud be represented by 7 eggs,
or 2 oaves of bread or a sce of meat of the
sze named, snce proted s found n a great
number of other foodstuffs besdes those men-
toned.
Chttenden s e perments on hmsef
Professor Chttenden reazed that to ask a
number of men to subsst on a raton smar
to that whch nourshed Mr. Fetcher mght
possby resut n serousy weakenng ther
consttutons. Ths s the probem whch has
often confronted other scentsts, and Profes-
sor Chttenden soved t n a way characterstc
of the true scentst the devoted warror n
humanty s cause who wages warfare aganst
the forces of ev. He began hs e perments
upon hmsef.
The resut rewarded hs sef-sacrfcng
76
G
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F
,

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:
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T


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THE YALE E PEPIMENTS
sprt for wthn a few months a severe case
of muscuar rheumatsm (whch had pagued
hm for years, refusng to yed to treatment)
dsappeared and wth t went a recurrent
bous headache. And t may be stated that
these have never returned. Professor Cht-
tenden has adopted as a habt of fe the
detary whch he began as an e perment fve
years ago. At that tme he was a hearty eater
of three meas a day, meas rch n meat and
other proted foodstuffs.
THE OTHEP CHITTENDEN TESTS
Professor Chttenden then began e per-
ments wth a group of unversty professors
and nstructors, wth a group of thrteen en-
sted men of the army, and a group of eght
coege athetes n tranng. A three of these
groups of men were sub|ected to carefu
aboratory observatons for contnuous perods
of many months, durng whch the proted
raton was reduced from one-haf to one-thrd
what had been customary. The professors
and athetes foowed ther customary voca-
77
G
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f
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,

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2
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#
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GOOD HEALTH
tons durng the perod of observatons, whe
to the ordnary drs of the soders were added
severe gymnasum work under the supervson
of Dr. Anderson.
Pesuts were as foows: The sub|ects usu-
ay ost some weght, especay such as were
fat. ut t was found that havng got down
to a new standard, they hed ths steady.
They a mantaned muscuar and nervous
vgor. Carefu tests determned that the
soders and athetes postvey ganed n mus-
cuar strength. A kept n good heath and
many got rd of nesses wth whch they had
been sufferng n the begnnng. Appette
was thoroughy satsfed and qute a number
of the sub|ects permanenty adopted the new
method of vng. Nne of the soders went
n a body to a new staton, and from thence
they afterwards wrote, through one of ther
number, to Professor Chttenden, sayng:
The men are n frst-cass condton as re-
gards ther physca condton, and a of them
feeng we. We eat tte meat now as a rue
and woud wngy go on another test.
78
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THE YALE E PEPIMENTS
At the begnnng of the e perments these
soders were subsstng on a day raton whch
aows one and one-quarter pounds of meat
per day apece and toward the end of the e -
perments they were subsstng and ncreas-
ng ther strength on a day raton of
meat equvaent to about one sma chop or
ess I
These e perments consttuted the frst seres
made by Professor Chttenden. He ater
carred through a seres wth dogs: pror e -
perments havng supported the vew that the
dog, a typca hgh proted-consumng anma,
decned or ded when forced to subsst on
quanttes of proted ess than the amount
ordnary consumed. Professor Chttenden,
however, chaenged here the methods, as we
as the resuts, of prevous nvestgators. In
prevous e perments wth dogs the anmas
had been nvaraby handcapped by beng con-
fned n dark and dsma quarters, too cramped
to permt of e ercse, and at tmes unsantary
n condton. He reversed these condtons
and reversed the resuts. Hs dogs ved and
79
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,

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2
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1
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-
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4
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3

1
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3
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GOOD HEALTH
thrved on a det far ess rch n proted than
former nvestgators deemed necessary.
professor chttenden s concusons
Summng up the concusons reached hy hm
after arduous years of e perment and study,
Professor Chttenden decares that 60 grams
of proted (about the quantty whch a snge
sma chop woud suppy) are a that are re-
qured by the average man of 1 0 pounds
body weght. Ths s one-haf the Vot stand-
ard, and far beow the common practces of
the ma|orty of manknd n Europe and
Amerca.
ut there shoud be no practca use of
the terms standard dets and norma dets
by peope n genera, says Professor Chtten-
den. What s needed to-day s not so much
an acceptance of the vew that man needs so
many grams of proted per kogram of body
weght, as a fu apprecaton of the genera
prncpe that the requrements of the body for
proted food are far ess than the common cus-
toms of manknd, and that there are both econ-
80
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,

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3

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:
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THE YALE E PEPIMENTS
omy and gan n foowng ths prncpe n
practce.
HOW TO INCPEASE ENDUPANCE
The most broady nterestng of these Yae
food e perments are those havng to do wth
the queston of endurance. The vast ma|orty
of peope are not ambtous to e ce as athetes
they fnd better and more en|oyabe forms of
work n fe than puttng up bg dumb-bes,
or breakng records on the athetc fed. Of
course, everybody wants to be strong, and to
have we-traned and actve musces but on
the whoe, what the ma|orty of peope need
s physca and menta stck-to-tveness the
abty to work wthout deteroraton, wthout
runnng down ke worn-out machnery. Pro-
fessona men, day aborers, students and
athetes, a need ths nvauabe quaty of en-
durance ths quaty that s the true capta
n the bank of fe to be at ther command day
n and day out, wth a reserve ready to be
drawn upon whenever an emergency arses.
And t s precsey here that the new art of
81
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#
p
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GOOD HEALTH
heath bestows ts benefts upon those who fo-
ow t.
It was to ascertan the reaton between det
and endurance n the ght of the new know-
edge shed upon the sub|ect by Professor Cht-
tenden s e perments, that Professor Irvng
Fsher naugurated hs own e perments at
Yae Unversty. He conducted two seres of
tests, as foows:
Frst, to ascertan the effect of thorough
mastcaton on endurance, foowng the rues
ad down by Horace Fetcher, wth the hep
of nne heathy students.
Second, to ascertan the nfuence of fesh
eatng on endurance as compared wth the ef-
fect of abstnence from fesh, wth a group
of forty-nne persons, spttng the group as
foows, frst, athetes accustomed to a fesh, 1
or hgh proted detary second, athetes accus-
tomed to a ow proted, or non-fesh detary
thrd, sedentary persons accustomed to a ow
proted, or non-fesh detary.
The fesh-eaters were Yae men, ncudng
some of the best known athetes of the unver-
82
G
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2
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1
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0
4
-
2
3

1
7
:
3
1

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T


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F
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g
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c
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s
s
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e
#
p
d
-
g
o
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e
THE YALE E PEPIMENTS
sty. The abstaners were nurses and phys-
cans attached to the atte Creek Santarum.
Professor Fsher s nterest n the sub|ect
was that of a potca economst. Meats, as
a genera rue, are the most e pensve part of
the natona det, and t s apparent that f a
feshess, or ow proted, det w ncrease en-
durance, t w aso ncrease the natona earn-
ng capacty, and thus add to the natona
weath. When Professor Fsher began hs e -
perments he encountered a snguar fact,
whch was that the scence of physoogy had
gven very tte attenton to the study of en-
durance. That strength and endurance are
not dentca, s ony party recognzed, he
wrtes. The strength of the musce s
measured by the utmost force that t can e ert
once ts endurance, by the number of tmes
t can repeat any e erton wthn ts strength.
The repetton of such e erton, f not stopped
by the refusa of the w, s fnay stopped by
the reducton of the strength of the musce t
t s unabe to perform further. Thus endur-
ance may be e pressed n terms of oss of
83
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F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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2
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P
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D
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a

n
,

G
o
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/


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t
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p
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w
w
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t
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/
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s
s
_
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#
p
d
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g
o
o
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e
GOOD HEALTH
strength. It s reated to fatgue, and t s
ony through the study of fatgue and fatgue
posons, made by Mosso and others, that ght
has been thrown on the nature of endurance.
When these tests were hed Professor Fsher
had not then nvented the machne for regster-
ng endurance whch s now n use n the Yae
gymnasum therefore, three smpe tests were
empoyed: frst, hodng the arms horzonta as
ong as possbe second, deep knee bendng
thrd, eg rasng wth the sub|ect yng on hs
back.
VICTOPY FOP THE LOW PPOTEID DIET
The resuts of the compettve tests were a
n favor of the fesh-abstanng athetes. In
the frst test, whch was hodng the arms hor-
zonta, ony two of the ffteen fesh-eaters suc-
ceeded n hodng ther arms out over a quar-
ter of an hour whereas twenty-two of the
thrty-two abstaners surpassed that mt.
None of the fesh-eaters reached haf an hour,
but ffteen of the thrty-two abstaners e -
ceeded that mt. Of these, nne e ceeded
one hour, four e ceeded two hours, and one
84
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F
,

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A
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I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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/


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s
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.
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/
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c
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s
s
_
u
s
e
#
p
d
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g
o
o
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e
THE YALE E PEPIMENTS
e ceeded three hours, the ast gong e acty
two hundred mnutes, or three hours and
twenty mnutes.
In the eg rasng test the record showed
tte dfference. None of the abstaners
reached ther absoute mts. The hghest
record for the abstaners was one thousand
tmes. A fesh-eater reached one thousand,
three hundred and two, but dd so after the
one-thousand mark had aready been set for
hm by an abstaner, and he went nto the test
wth the e pressed ntenton of defeatng hs
rva. Professor Fsher states that t was ev-
dent from hs fatgue at the end of the test
that he coud not have repeated the perform-
ance on the ne t day, as dd hs fesh-abstan-
ng rva.
In respect to deep-knee bendng, Professor
Fsher ponted out that of the nne fesh-eaters
who went nto ths contest, ony three went
above three hundred and twenty-fve tmes,
whe of the abstaners, seventeen surpassed
ths fgure. Ony nne of the fesh-eaters
reached one thousand, as aganst s of the
8
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f
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O
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S
E
F
,

D
A
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I
D

M
A
T
T
H
E
W

(
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2
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1
2
-
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4
-
2
3

1
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:
3
1

G
M
T


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3
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w
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t
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/
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s
_
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e
#
p
d
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o
o
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e
GOOD HEALTH
twenty-two abstaners. None of the fesh-
eaters surpassed two thousand, whe two of
the abstaners dd. One abstaner, an athete,
S. A. Oberg, dd two thousand and four hun-
dred dps or deep knee bends, amost doubng
the hghest fgure set by the fesh-eatng
athete, whch was one thousand, two hundred
and nnety-two. Most of the Yae fesh-eat-
ng athetes were so severey crpped by ther
efforts n ths partcuar set of movements that
Professor Fsher resoved not to empoy them
agan, and went to work on hs devce for
mechancay regsterng endurance. One of
the Yae athetes, who n the deep-knee bendng
test had reached fve hundred tmes, fanted.
Severa had to be carred down the gymnasum
stars, and others were made so stff and sore
that for days they coud not wak up and down
stars wth comfort, whe n the case of the
abstaners from fesh foods there were com-
paratvey tte panfu after-effects. Two of
the abstaners, one a Yae athete, were amost
free from physca after-effects. The Yae
wan ran on the track of the gymnasum after
86
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F
,

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A
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I
D

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A
T
T
H
E
W

(
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f
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n

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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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3
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3
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P
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:
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w
w
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/
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c
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s
s
_
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e
#
p
d
-
g
o
o
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e
THE YALE E PEPIMENTS
hs performance, and took a ong wak after-
ward whe the other athete, Oberg, a San-
tarum nurse, who made the hghest record of
a, two thousand four hundred tmes, con-
tnued hs dutes and found tte annoyance
from stffness or soreness. (Another fesh-
abstanng athete, ohn E. Granger, of atte
Creek Santarum, has snce made a new record
of fve thousand and two dps n two hours and
nneteen mnutes.)
Professor Fsher tred many means to
stmuate the fesh-eatng athetes to do ther
very best. He caed upon ther Yae
sprt to ray to ther ad, and he states that
the advantage of rvary as between the fesh-
eaters and the abstaners was decdedy upon
the sde of the fesh-eaters, for ther tests, wth
two e ceptons, came after a the records of
the abstaners had been competed. The Yae
men fet that ther tests woud go on record as
tests of Yae athetes, and Professor Fsher
states that the Yae sprt whch aded them
appeared to be as great a stmuus as any
vegetaran sprt coud possby be.
87
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M
A
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H
E
W

(
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f
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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s
s
_
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#
p
d
-
g
o
o
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e
GOOD HEALTH
THE PESULT OF THE MASTICATION TEST
As to the e perment wth the nne heathy
students, Professor Fsher says:
The resuts of the e perment demon-
strated so great an ncrease of endurance as to
seem at frst ncredbe. It certany was a
surprse, both to the men and to me. ut
statstcs whch I have been coectng durng
the ast two years have prepared me to fnd
great dfferences and changes n endurance.
The speca resut of the present e perment
s to show that det s an mportant factor n
producng such ateratons. The fact that en-
durance, even among persons free from ds-
ease, s one of the most varabe of human
facutes far more varabe than strength,
for nstance s evdent to any one who has
made even a superfca e amnaton. Some
persons are tred by cmbng a fght of stars,
whereas the Swss gudes, throughout the sum-
mer season, day after day spend ther entre
tme n cmbng the Matterhorn and other
peaks some persons are wnded by run-
88
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F
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M
A
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T
H
E
W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
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T


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#
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F
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F
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#
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THE YALE E PEPIMENTS
nng a bock for a street car, whereas a Chnese
cooe w run for hours on end n menta
work, some persons are unabe to appy them-
seves more than an hour at a tme, whereas
others, ke Humbodt, can work amost con-
tnuousy through eghteen hours of the day.
It s, to say the east, remarkabe that
htherto so tte effort has been drected to-
ward dscoverng the factors whch e pan
such dfferences n endurance. That e ercse
s one of the most and perhaps the most mpor-
tant factor has ong been recognzed. A cor-
respondent assures me that by means of mod-
erate reguar e ercse he succeeded n ncreas-
ng hs endurance between 100 and 200 n
three weeks as measured by eg-rasng and
dppng. The nfuence of det has aways
been regarded as sma or neggbe, and the
opnon has amost been unversa, unt re-
centy, that a det rch n proted promotes en-
durance. Even among those whose researches
have ed them to the opposte concuson, there
s very tte concepton of the e tent to whch
det s correated wth endurance. Such a per-
89
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E
F
,

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A
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I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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#
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e
GOOD HEALTH
son, a medca frend of the wrter, stated,
when the present e perment was panned,
that he dd not thnk the detetc factor strong
enough compared wth others to produce any
marked effect. We have a heard, of course,
of the enthusastc reports of vegetarans as to
ther ncreased endurance, but these we have
dscounted as e aggeratons. The resut of
the present e perment, however, woud seem
to ndcate that one s mprovement n endur-
ance s usuay not ess, but greater, than he
hmsef s aware of. Probaby t s aso true
that we may ose a arge fracton of our work-
ng power before we are dstncty conscous
of the fact.
Whe the resuts of the present e per-
ment ean toward vegetaransm, they are
ony ncdentay reated to that propaganda.
Meat was by no means e cuded on the con-
trary, the sub|ects were urged to eat t f ther
appette dstncty preferred t to other foods.
The sudden and compete e cuson of
meat s not aways desrabe, uness more sk
and knowedge n food matters are empoyed
90
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O
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E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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2
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4
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3

1
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:
3
1

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THE YALE E PEPIMENTS
than most persons possess. On the contrary,
dsaster has repeatedy overtaken many who
have made ths attempt. Pawow has shown
that meat s one of the most, and perhaps the
most, peptogenc of foods. Whether the
stmuus t gves to the stomach s natura, or
n the nature of an mproper goad or whp,
certan t s that stomachs whch are accus-
tomed to ths day whp have faed, for a
tme at east, to act when t was wthdrawn.
Nor s t necessary that meat shoud be
permanenty ab|ured, even when t ceases to
become a day necessty. The safer course,
at east, s to nduge the cravng whenever one
s meat hungry, even f, as n many cases,
ths be not of tener than once n severa months.
The rue of seecton empoyed n the e per-
ment was merey to gve the beneft of the
doubt to the non-fesh food but even a sght
preference for fesh foods was to be foowed.
Under fesh foods are ncuded a meat
and stock soups. It has been shown that
athough these e tracts of meat contan a arge
amount of ntrogen, t s not n the form of
9H
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GOOD HEALTH
proted whch can be utzed, but ony of waste
ntrogen whch must be e creted. Appar-
enty the soe vrtue of such soups s that they
suppy the peptogenc stmuus above re-
ferred to.
ANY ODY CAN APPLY THE NEW NOWLEDGE
The practca vaue of the e perment con-
ssts n the fact that any ayman can appy t,
wth or wthout a knowedge of food vaues,
though wth more advantage f he possess
than f he ack such knowedge. If the de-
tetc rues of the present e perment are fo-
owed, no sef-dena as to foods s requred.
It s, however, absoutey necessary that there
shoud be sef-contro enough to break up the
habt of hurred eatng to whch modern cv-
zaton has brought us habtuatng us, as t
were, to eat aganst tme.
E perence ndcates that appette does
not ead to a det f ed n amount or consttu-
ents, but moves n unduatng waves or cyces.
The men who took part n the e perment were
encouraged, after any of the symptoms whch
92
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GOOD HEALTH
other words, the body w ask n the anguage
of hunger for proted food, f you are not
eatng as much as you shoud. Professor
Fsher consders that an amount of meat equv-
aent to about one sma chop w suppy a
the proted necessary n the day raton, snce
proted s aso consumed n bread, potatoes and
neary a other foods.
It mght be added that one of the wrters
has found the remedy for contnua bous
headaches n the rgd e cuson from hs det
of a foods that are rch n proteds, ncudng
meat, fsh, eggs, mk, cheese, peas and beans
and mantans weght and workng effcency
upon such amount of proted as he derves
from ordnary breadstuffs. He has found
that the cravng for hgh proted foods soon
dsappears f t s not gratfed and that the
quantty of bread, potatoes, etc., whch the
average person woud eat at dnner and supper
suppes a the ntrogen whch hs system needs,
wthout eavng any to cause auto-nto caton.
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HOW DIGESTION IS ACCOMPLISHED
IN order not to nterrupt the narratve of
the Yae e perments, we have foregone
defnng certan of the technca terms whch
t was necessary to use. It w be we, be-
fore gong further, to gve a smpe descrp-
ton of the manner n whch the food we eat s
transformed n the body nto tssue budng
matera and energy: a process the many parts
of whch are grouped by physoogsts under
the name of Metabosm.
When you take a mouthfu of food t en-
ters on a |ourney through the body n whch
t traverses more than thrty feet of the ntes-
tna tube before that part of t whch the
body cannot use s e|ected the process of
metabosm begns the moment the ps touch
t. The s savary gands whch are ocated
n the mouth manufacture sava, whch fows
out through numerous openngs, and m es
9S
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GOOD HEALTH
wth food as t s chewed. The sava not ony
mostens the food, thus aowng t to he more
easy swaowed, but t aso has a most m-
portant chemca offce, convertng a starchy
food matter nto sugar, and thus performng
the frst and one of the most essenta steps n
the process of dgeston.
After the food has been mastcated and sat-
urated wth sava, t passes down the throat
through the guet, whch performs a pecuar
muscuar contracton, thrustng downward the
partces of food. The converson of the
starch n food nto sugar, or gucose, whch s
begun by the sava n the mouth, s contnued
as the food passes nto and down the guet,
but stops amost competey when the food
once reaches the stomach.
THE WOP OF THE STOMACH
It s n the stomach, on the other hand, that
most of the work of dgestng the abumnods,
or proteds, of food s performed by the gas-
trc |uce. The stomach s a pear-shaped bag,
that hods about three pnts of matera, or
96
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HOW DIGESTION IS ACCOMPLISHED
three-quarters of an ounce for every nch of
the ndvdua s heght. Food enters t through
the guet on the upper eft hand sde, |ust
beow the heart. Myrads of gands n the
was of the stomach are actve n the formaton
of ether pepsn, or an acd fud whch, when
combned wth pepsn, forms the gastrc |uce.
At the back of the stomach, party overap-
png t, es the ver, whch dscharges a qud
caed the be nto the amentary cana |ust
beow the stomach. ehnd the stomach, es
a arge gand caed the pancreas, whch ds-
charges a remarkabe fud, named pancreatc
|uce, nto the ntestne through the same open-
ng whch the ver uses for ts be. Connected
wth the stomach s the sma ntestne, whch
s the narrow porton of the amentary cana,
and the argest and most mportant of a the
dgestve organs. It s some twenty-fve feet
n ength, and ts was are everywhere covered
wth gands whch secrete and e ude mucous
and other fuds.
At the ower end of the ntestne s the coon
or arge ntestne whch s not a dgestve or-
97
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GOOD HEALTH
gan n tsef, but s a reservor n whch the
food s stored up for a short tme, to aow op-
portunty for compete absorpton of the d-
gested portons.
THE ELEMENTS OF FOOD
Athough there may be thousands of dffer-
ent dshes, and combnatons of foodstuffs,
fundamentay they are a cosey akn, and
can be a resoved nto a few qute smpe ee-
ments : Proted, Carbohydrate, Fat or Mnera
Sats, or combnatons of these the Proted
cass havng many subdvsons, and the Carbo-
hydrates beng made up of the varous sugars
and starches.
We aso know defntey |ust what use the
body makes of these varous substances. The
Proted s the up-buder of tssue, the essen-
ta foodstuff wthout whch fe cannot e st.
If we compare the human body to an engne,
as neary a physoogsts seem bound to do,
we may say that Proted s ke the brass, or
other meta, of whch the structure s com-
posed. The varous Carbohydrates and the
98
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HOW DIGESTION IS ACCOMPLISHED
Fats are the fues from whch are derved the
energy whch anmates and operates the mech-
ansm. The Mnera Sats are used to sup-
py varous mportant body needs, such as ee-
ments requred by the bones, or the decate ts-
sue n the eyes, the ename for the teeth, and
so forth.
THE WOP OF THE DIGESTIVE UICES
As there are fve man food eements,
namey, proted, starch, sugars, fats, and sats,
so aso there are fve man dgestve fuds,
the sava, the gastrc |uce, the be, the pan-
creatc |uce, and the ntestna |uce.
The sava s an akane fud that dgests
starch. Its work s checked by the presence
of acd substances whch e pans why the d-
gestve acton of sava ceases soon after t
enters the stomach. Hence the mportance of
gvng the sava ampe opportunty to per-
form ts functon, by compete mastcaton, s
obvous.
The gastrc |uce, of whch about seventy
ounces s formed by the stomach day, con-
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GOOD HEALTH
tans n addton to hydrochorc acd, a quan-
tty of pepsn, whch wth the acd dssoves
a sorts of proteds or abumnous substances,
ke meat and eggs and t aso contans ren-
net, whch coaguates mk. The gastrc |uce
dgests proteds by convertng them nto pep-
sn, an e ceedngy soube substance whch
passes ready nto the bood.
The be manufactured by the ver has the
functon of dgestng fats. Fats are not
changed chemcay, as are starches and pro-
teds. They are ony broken up nto partces
so sma that the ces of the mucous mem-
brane can take them up and effect ther re-
mova nto the bood stream.
The pancreatc |uce s abe to perform the
work of a the three dgestve fuds whch
we have aready named. In fact, t s even
more powerfu than sava n the dgeston of
starch, snce t s abe to dgest raw as we
as cooked starch, whch the sava cannot do.
It s aso abe to convert proted nto peptone,
as does the gastrc |uce and t emusfes fats,
as does the be.
100
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#
p
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HOW DIGESTION IS ACCOMPLISHED
The ntestna |uce dgests cane sugar, and
s supposed to have a dgestve nfuence upon
a the other food eements.
The mnera sats whch are taken nto the
body are dssoved by a the dgestve fuds
whch we have named, some by the sava and
the |uces of the ntestna tube, and others,
whch requre acds for ther souton, by the
gastrc |uce.
Neary a these dgestve fuds are aso
powerfu antseptcs and are abe to destroy
germs when the heath of the body as a whoe
s good. The gastrc |uce, for nstance, acts
as an antseptc, preservng the stomach con-
tents from putrefacton durng the dgestve
process. It s a remarkabe fact that the gas-
trc |uce, athough t s so essenta to fe,
s a deady poson, whch, when ntroduced
nto the bood produces nsensbty and death.
These dgestve |uces and organs are abe
competey to dspose of a the food eements
whch are ntroduced nto the body, save pro-
ted aone. The sugars and starches are ether
competey absorbed and o dzed, or stored up
101
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#
p
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e
GOOD HEALTH
n the form of surpus fat. The o daton or
burnng up of proted, however, s never com-
pete. There s aways a certan amount of
unburnabe substance eft behnd from the
processes of metabosm, whch the ver and
kdneys of the body have to dspose of. If
ony as much proted as s needed by the body
for the upbudng of ts tssue, and the repar
of waste, s taken, the body can very ready
hande t but an e cess of proted s hghy
dsadvantageous. Professor Chttenden, n hs
great work, The Nutrton of Man, has set
forth n eaborate deta the process of the as-
smaton of proted. It appears that there are
many knds of proted the proted of eggs s
dfferent from that of meat, and that agan
from the proted of beans, and so on and hu-
man proted s dfferent from a. Conse-
quenty, the body s obged to transform every
knd of proted whch s brought to t. Ths
proted s then absorbed by the bood, and car-
red to the tssues, whch are kept perpetuay
bathed n a suppy of nutrtve matera. The
takng of more proted than s needed woud
G
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#
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HOW DIGESTION IS ACCOMPLISHED
not be so dangerous f t were smpy passed on
wthout beng dgested nor even f t were d-
gested and transformed, and then prompty
emnated. ut what actuay happens s that
the new proted taken n s passed through a
the stages of assmaton, and drves out n
front of t, so to speak, the proted whch has
aready been prepared, but has not yet been
used. And the resut s, of course, to throw a
doube stran upon the ver and the kdneys,
the organs of emnaton.
Professor Chttenden aso ponts out the
common bunder whch s made n assumng
that persons who are dong hard work need an
addtona amount of proted substance. One
commony hears the phrase that aborers and
athetes can eat meat n arge quanttes, and
work t off. As we have seen, one can
work off sugars and starches and fats
competey but one cannot work off pro-
ted competey. Professor Chttenden s now
recognzed as the eadng authorty of the
word upon ths partcuar queston and he
sets forth ceary n hs book the fact that the
103
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#
p
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e
GOOD HEALTH
quantty of proted needed s not ncreased by
muscuar actvty. One may work as hard as
he peases, but hs body w use no more ntro-
gen, save ony n the case where a suffcency of
other food eements s not supped. Ony
as a ast resort w the system undertake the
abor of burnng up proted to make energy.
HOW MUCH SHOULD WE EAT
When foodstuffs are taken nto the body,
dgested, assmated, and used up, they pro-
duce the same amount of heat and other forms
of energy as f burned outsde of the body
and hence t foows that the number of ca-
ores, or unts of heat, represented n a gven
foodstuff, s taken by scentsts as a common
measure of ts food vaue.
A caory s a heat unt, whch has been
adopted as a means of estmatng the nutr-
tve vaue of foodstuffs. It represents the
amount of energy requred to rase the tem-
perature of four pounds of water one degree
Fahrenhet. The number of caores contaned
n food s obtaned by burnng the food and
104
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HOW DIGESTION IS ACCOMPLISHED
measurng the heat produced by means of a
caormeter.
It has been cacuated that the norma, aver-
age person needs from one hundred and s ty
to two hundred and forty caores of proteds
every day, n order to bud bood and tssues.
He needs day from fve hundred to nne hun-
dred caores of fats, whch suppy heat.
He needs of carbohydrates, whch are the
starches and sugars, and whch the body uses
to produce energy for work and heat, from one
thousand to one thousand four hundred caores
day. It s decared by Chttenden and e-
ogg, whose work has overset the od notons,
that the tota number of caores, or food unts,
shoud rarey e ceed two thousand.
Two thousand caores are furnshed respec-
tvey by twenty-eght ounces of bread, or
nnety-s ounces of mk, or s ty-two ounces
of potatoes, or nne ounces of butter. One
quarter of each of these, or any other frac-
tons whch together equa unty, w make
up a raton contanng two thousand ca-
ores.
10
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#
p
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e
GOOD HEALTH
It s qute mpossbe, however, to make a
hard and fast rue n ths matter. Every n-
dvdua dffers from others n hs requre-
ments. Moreover, the weather, the season of
the year, the amount and knd of work done,
are a factors n the stuaton. Hard physca
work and e posure to cod demands the argest
food suppy. A person who naturay per-
spres freey needs more food than a person
who does not, because of the arge amount of
heat carred off from hs body by the evapo-
raton of sweat from the skn. Aduts requre
food chefy to repar waste and osses. Grow-
ng chdren requre n addton to food to re-
par waste and osses, matera for tssue bud-
ng. Accordng to the best authortes upon
the det of chdren, a growng nfant utzes
fuy one-thrd of ts tota ntake of food n
tssue budng. When an adut becomes
emacated he requres more tssue budng ma-
tera than the norma adut, hs need for t
beng practcay the same as that of a grow-
ng chd.
We gve beow a tabe showng the average
106
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HOW DIGESTION IS ACCOMPLISHED
number of food unts or caores requred day
by peope of varous heghts and weghts. Ths
tabe s one drawn up by Dr. . H. eogg,
Superntendent of the atte Creek Santa-
rum. In cacuatng the number of caores
requred n a gven case, the estmate shoud
be based not upon the actua weght of the
ndvdua, but upon the weght of the aver-
age person of hs heght.
Persons who are n good heath, says Dr.
eogg, and fnd ther weght somewhat
greater than the fgures gven n the tabe,
shoud not necessary consder themseves
obese. Whe above the average n weght,
ther condton s probaby natura, and no at-
tempt shoud be made to reduce the weght to
any consderabe amount, as n|ury may resut.
The average for aduts appes especay to
heathy aduts between twenty and thrty years
of age. Most peope who are above forty years
of age have a natura tendency to ncrease of
fesh, whch requres no attenton uness t be-
comes e cessve. Any reducton n foods made
by an obese person shoud be n carbohydrates
107
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#
p
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e
GOOD HEALTH
rather than n proteds or fats, uness these
atter have been taken n e cess.
Tabe No. 1
Showng for dfferent ages the average heght, weght,
and the number of food unts or caores requred day.
oys
Heght n
Weght n
Caores or
Aga
Inches
Pounds
Food Unts
S
41. 7
41.09
816.2
7
4 .74
49.07
912.4
9
49.69
9-23
1,043.7
11
3.33
70.18
1,178.2
19
7.21
84.8
1,3 2.6
Grs
Heght n
Weght n
Caores or
Age
Inches
Pounds
Food Unts

41.29
39.66
784.
7
4 . 2
47.46
881.7
SI
49.37
7.07
1,018.
M
3.42
68.84
1,148.
Men
Caores or Pood
Unts
Heght n
Weght n
Carbohy-
Inches
Pounds Proteds Fats
drates Tota
62
110.0
16 49
890
16 0
64
121.0
181 43
1086
1810
66
132.0
198 94
1188
1980
68
143.0
21 64
1290
21 0
70
1 4.0
231 693
1386
2310
72
16 .0
247 741
1482
2470
74
176.0
264 792
.1 84
2640
108
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.
h
a
t
h

t
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t
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g
/
a
c
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e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
HOW DIGESTION IS ACCOMPLISHED
Women
Caores
Proteds
or Food
Fats
Unts
Carbohy-
drates
Heght n
Inches
Weght n
Founds
Tota
7
78.4
118
344
688
1180
9
88.8
132
396
792
1320
61
99.2
149
447
894
1490
63
109.S
163
489
978
1630
6
120.2
180
40
1080
1800
67
130.7
19
8
1170
19 0
69
143.0
21
64
1290
21 0
71
1 .0
232
696
1392
2320
PPACTICAL APPLICATION OF DIETAPY PULES
Whe detcans have ascertaned the num-
ber of food unts day requred by the aver-
age person, yet on no pont do they reach more
thorough agreement than n sayng that the
average person shoud not estabsh any hard
and fast rues as to the quantty and knds of
food he consumes. It s reay ony an nvad,
one who s n a physcan s care, who needs to
have hs food reguated n ths precse fashon.
The average person shoud be carefu to prac-
tce thorough mastcaton, and shoud see to t
that the proted part of hs meas s not e ces-
sve, but he shoud avod worryng about hs
109
G
e
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f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

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a

f
o
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n

a
,

L
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s

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g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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7
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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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t
p
:
/
/
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w
w
.
h
a
t
h

t
r
u
s
t
.
o
r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
food habts. Any person who fusses and
fumes about the knd of foodstuffs and the
number of caores they contan, w be apt
to cause hmsef harm for scence has proved
by aboratory e perments, whch we sha de-
scrbe ater on, that worry, n fact any of the
unpeasant emotons, e ercses a prohbtve
effect upon the fow of dgestve |uces.
The reay mportant thng to do s to fo-
ow a smpe detary, whch at the same tme
s we baanced n ts food eements, we
cooked, and tastefuy served. The housewfe
w see to t that the foodstuffs she chooses
represent more of carbohydrates and fats than
of proteds her gudng rue n ths matter
beng that the proporton of proteds to the
other food eements be ten per cent. The
Unted States Department of Agrcuture
has prepared a st of foodstuffs, comprs-
ng a those n common use, whch shows
the proporton of ther consttuents, and ther
tota energy vaue, n caores, per pound of
matera.
Ths s uetn No. 28, Pevsed Edton,
no
G
e
n
e
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a
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f
o
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Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
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v
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t
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f

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a

f
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n

a
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g
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s
)

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2
0
1
2
-
0
4
-
2
3

1
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:
3
1

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M
T


/


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3
3
4
3
3
0
1
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8
2
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1
6
P
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c

D
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m
a

n
,

G
o
o
g

e
-
d

z
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d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
o
r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
HOW DIGESTION IS ACCOMPLISHED
the work of two of the eadng physoogca
chemsts of Amerca, W. O. Atwater and A. P.
ryant and may be had on sendng fve cents
to the Department. We have nserted n the
Append a seected st of foodstuffs taken
from ths pubcaton and we gve here a rough
cassfcaton of foods, from whch one can see
at a gance ther eadng eements:
Foodstuffs whch are ch n Proteds
Whte of Egg
Eggs
Skmmed Mk
uttermk
Cottage Cheese
Yogurt
Nut Products
Foodstuffs whch are Pch n Fats
utter
Oves
Nut Os
Nuts (e cept chestnuts)
Ove OU
Egg Yoks
Cream
Foodstuffs whch are Pch n Carbohydrates
Potato reads
Pce Cerea Preparatons
111
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a
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f
o
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Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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.
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7
/
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p
.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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t
p
:
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/
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w
w
.
h
a
t
h

t
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o
r
g
/
a
c
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
Pure Carbohydrates
Fruts (raw and cooked) Honey
Frut uces Mat Honey
Frut ees Marmaades
Foodstuffs whch are Pch n Proteds and Fats
Nuts Cheese
Nut utters Nut Products
Eggs
Foodstuffs whch are Pch n Proteds and
Carbohydrates
Peas Chestnuts
eans Skmmed Mk
Lents Guten Preparatons.
Foodstuffs whch contan a the Food Eements
n Fary Good Proporton
Crackers
atter reads
Pastry
Mated Nuts
Soups (other than
Custards
Puddngs
Saads
Sandwches
meat or fsh soups).
112
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O
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F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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a
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

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T


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3
3
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3
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2
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1
6
P
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c

D
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m
a

n
,

G
o
o
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e
-
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z
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d


/


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w
.
h
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/
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s
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e
#
p
d
-
g
o
o
g

e
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

t
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C
a

f
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n

a
,

L
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
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/


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e
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0
2
7
/
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
o
r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
It woud not be regarded as an e aggera-
ton by the eadng physoogsts of the word
to-day to speak of autonto caton as the pr-
mary source of nne-tenths of the affctons
from whch humanty suffers. Any one woud
be prepared to admt that the banquet he had
attended on the prevous nght was responsbe
for the headache whch he has on the present
mornng but the nvestgatons of bacteroo-
gsts have reveaed that the food habts of
whch banquets are typca are responsbe for
a chronc ament, of whch such dseases as
gout, rheumatsm, rght s dsease, consump-
ton, and pneumona are merey symptoms.
THE INVESTIGATIONS OF METCHNI OFF
Ee Metchnkoff, sub-drector of the Pas-
teur Insttute of Pars, s a phosopher, as we
as a physoogst a phosopher who brngs to
the support of hs specuatons the e act
methods of the aboratory. He, wth the other
great eaders of the new art of heath, s at
ast removng from scence the reproach eveed
at t by Metchnkoff s great feow-country-
114
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f
o
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O
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S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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.
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e
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/
2
0
2
7
/
n
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
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/
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w
w
.
h
a
t
h

t
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u
s
t
.
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r
g
/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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/
n
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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t
p
:
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/
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w
w
.
h
a
t
h

t
r
u
s
t
.
o
r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
P
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


h
t
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:
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/
h
d

.
h
a
n
d

e
.
n
e
t
/
2
0
2
7
/
n
y
p
.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
o
r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
HOW FOODS POISON THE ODY
man and frend, Tosto, who sad that scence
was useess to man, snce t dd not drect ts
attenton to the probems whch mean most
to humanty, such as the great questons of
fe and death, but confned ts efforts to nves-
tgatng useess brds and butterfes.
The books n whch Metchnkoff has re-
corded the resuts of the nvestgatons whch
for many years he has been makng nto the
probems of od age and death, have caused a
profound sensaton n the scentfc word. In
these books, the great Pussan emphatcay
and defntey ranks hmsef wth the optmsts.
He states that scentfc study of the consttu-
ton of man, and of the workngs of man s
nature, and of hs envronment n the word,
do not support the vew that man s born unto
sorrow as the sparks fy upward to quote the
words of the Psamst but can reay be ftted
to ve a usefu and happy fe, endng n a
cam and peacefu od age f man w but
turn hs attenton to the knowedge by whch
he can reay ve n harmony wth hs envron-
ment. Metchnkoff has arrved at the conch-
es
G
e
n
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a
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e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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/
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h
a
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e
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/
2
0
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7
/
n
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p
.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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:
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/
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w
w
.
h
a
t
h

t
r
u
s
t
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o
r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
sons that man and woman woud ve to be at
east one hundred years od, f they coud en-
abe ther bodes to emnate those deady to -
ns whch are the product of the actvtes of
the bactera whch nhabt the human body,
as we as of the body s own organc pro-
cesses.
Age s not aways to be computed n years.
As a common sayng puts the case, A man
s as od as he fees, a woman as od as she
ooks. A famous French physoogst has
atered ths to read, A man s as od as hs
arteres. The prmary change produced by
the comng of od age s the hardenng and
wtherng of the arteres. As the resut of
ths wtherng process, a arge number of the
smaer arteres dsappear, so that the bood
suppy of the musces, bran, heart, and other
mportant organs, s cut off. Ths s the
change that s techncay known as artero-
sceross. It s qute often found n persons
of ess than ffty years of age. On the other
hand, Harvey, the famous dscoverer of the
crcuaton of the bood, decared that n the
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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/
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d

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h
a
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e
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/
2
0
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7
/
n
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
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/
w
w
w
.
h
a
t
h

t
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u
s
t
.
o
r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
HOW FOODS POISON THE ODY
post-mortem e amnaton made of Od Parr,
the ceebrated Engshman who ded at the age
of one hundred and ffty-two years and nne
months, he found not a trace of ths degenera-
tve change.
In the Unted States the average ength of
fe s about forty-two years but a arge and
growng schoo of modern scentsts (compar-
atve anatomsts) decare that the natura age
of the human famy cannot be much ess than
from one hundred, to one hundred and twenty-
fve years. Any death that comes at east be-
fore one hundred years, s not a natura death
but accdenta or voent. From the pont of
vew of scence, death through dsease s |ust
as accdenta and voent as the e tngushment
of fe n a raway wreck or by drownng n
the sea and the fact that the average fe of
man s to-day ony about one-thrd of that
whch nature desgned for hm s due to the
operaton of autonto caton more than to any
other cause.
Natura death n man s therefore more a
possbty than an actua occurrence. Never-
1171
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GOOD HEALTH
theess, nstances have been recorded of the
actua appearance of the nstnct n aged peo-
pe, where the wshed-for death came not be-
cause fe was burdensome, not because of
poverty, dsease, or oneness, but seemed to
arrve as naturay as seep to a younger per-
son, or the wsh for more e tended fe whch
a of us possess. Metchnkoff states that
nstances of vertabe cases showng an nstnct
of death are e tremey rare, yet ths nstnct
reay does seem to e deep n the consttuton
of man. And f the cyce of human fe fo-
owed an dea course, he concuded men and
women after vng a heathy and usefu fe
e tendng over at east a century, wth ther
usefuness and satsfacton n fe at ma mum
durng the atter porton of that perod, woud
then gve themseves up camy and gracefuy
to the arms of death, as to the arms of a frend
ayng them down to earned and wshed-for
rest. Od age woud have no terrors, and death
no vctory.
It has been, perhaps, Metchnkoff s crown-
ng dscovery, that the mmedate cause of od
118
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HOW FOODS POISON THE ODY
age s not merey the accumuaton of poson-
ous wastes, but s due to a destructon of the
tny ces whch make up the tssues by certan
ces of the body, whch he descrbes as macro-
phages. These are of an especa knd, whch
wander through the body and devote ther
energes to the destructon of waste partces
and organc debrs partces of matera
whch are not used n the budng up of ts-
sue, |ust as partces of brck and wood mght
be eft on the ground after the erecton of a
house. These macrophages enact the part of
scavengers, very much ke the turkey buz-
zards, whch n southern ctes eat up the refuse
from the back aeys. ust so ong as these
wanderng ces confne themseves to ths use-
fu and necessary work, a goes we but when
the vgor of the body ces has been owered
by the accumuaton of tssue posons, these
scavenger ces turn trator to the cause of the
body and attack the very ces whch they
formery guarded. They have been photo-
graphed n the very act of devourng nerve
ces n the brans of od peope.
119
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GOOD HEALTH
HOW TO PPEVENT DEGENEPATION OF TISSUE
It can ready be seen that f the perncous
actvty of these macrophages can be pre-
vented, the comng on of degeneratve changes
n the body tssue w be much deayed. The
practca queston whch Metchnkoff there-
fore asked hmsef was, How may ths revot
of the macrophages, ths rebeon of the body s
army, be prevented
It s not possbe to attack the macrophages
themseves wthout at the same tme dong
damage to the body. For these wanderng
ces are more hardy and vgorous than the
hgher ces by whch the body functons are
performed, and whch they attack, so whatever
mght be done to weaken the attack of the
wanderng ces woud to a greater degree
damage the hgher ces of the body. The con-
cuson that Metchnkoff reached was that the
ony drecton n whch we can hope for suc-
cess n the attempt to proong human fe, es
n gvng attenton to the predsposng causes
whch weaken the vtaty of the hgher body
120
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HOW FOODS POISON THE ODY
ces and thus e pose them to the successfu
attacks of the scavenger ces. In other words,
f we are to proong1 human fe, we must make
the condtons of f e such that the premature
accumuaton of body wastes or posons sha
be prevented.
One of the frst steps to take to affect that
end s, obvousy, the avodance of the ntro-
ducton of posons, and poson-formng foods,
nto the body. Out of a proporton to a
other causes whch ead to the formaton of
body posons, s the producton of to ns n
the coon or arge ntestne. Metchnkoff s
studes show beyond a doubt that there s a
cose connecton between the sze of the coon
and the duraton of fe n varous brds and
anmas. Where the coon s used, and has at-
taned arge proportons, as n man, n the
horse, and many other anmas, fe s com-
paratvey short, and death s premature.
Where the coon s rudmentary, or where ony
such foods are eaten as do not decay or fer-
ment n the coon, then fe s ong.
Thus the most mportant probem, accord-
121
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GOOD HEALTH
ng to Metchnkoff, s how to prevent the de-
veopment of posons n the coon. He be-
eves that the coon, ndeed, s qute superfu-
ous, and that man woud be better off wthout
t. He quotes severa curous cases n whch
the coon has been removed from the body, and
the sub|ects of the operatons have recovered
mpared heath and ved for ong perods
afterwards. Snce the coon cannot be gener-
ay removed from the body, however, the
practca probem comes down to ths: How
may we avod the evs whch resut from the
fermentatve and putrefactve processes whch
go on n ths organ
If the arge ntestne s kept cean, f ony
those foods whch are antto c are eaten, then
there w be very few posons generated n the
coon, and the heath of the body w be man-
taned n a hgher degree and for a much
onger perod than can be possbe when to c
foods are freey partaken of. It s here that
the great argument for vegetaransm on ts
scentfc sde arses. A meats and fsh are
not ony to c foods n themseves, but
122
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HOW FOODS POISON THE ODY
they are qute key to contan parastes of
varous knds.
Ordnary bread has been shown to contan
a suffcent amount of proted to suppy a
the body needs, as do aso rce and other cereas
and potatoes. Nuts and dred peas and beans
are e ceedngy rch n proted, ke meat, and
therefore shoud be eaten sparngy. The best
foods n the order of e ceence are gven by
Dr. eogg, as foows the antto c foods
beng n tacs: fresh rpe fruts, cooked fresh
fruts, cooked dred fruts, nuts, cooked cereas,
rce, zwebach, toasted com fakes, potato, cau-
fower, and other fresh vegetabes, honey,
mated nuts, yogurt, or buttermk, sterzed
mk, and cream, peas, beans, ents, rased
bread, and sterzed butter.
HOW TO ENLIST THE SEPVICES OF FPIENDLY
GEPMS
Snce the posons whch are produced n the
coon are due to the growth and cutvaton of
germs, the remedy whch naturay suggested
tsef to a bacteroogca specast ke Metch-
123
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#
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GOOD HEALTH
nkoff was to fnd some harmess or compara-
tvey harmess germ wth whch the poson-
formng germs mght be fought or, n other
words, to ntroduce nto the body an e tra
battaon of soders to assst the warror ces
n the batte of the bood.
After years of study and research, Metchn-
koff found ths benefcent germ n varous
actc acd formng mcrobes, partcuary an
especa mcrobe known by the name of u-
garan bacus, or Yogurt. Ths bacus
grows n mk, and n growng t produces
arge quanttes of pure actc acd. It does
not decompose fats, nor does t produce aco-
ho, as do other actc formng germs, such as
those found n kumyss, matzoon, and kephr.
Mk s frst sterzed by bong for a few
mnutes, then aowed to coo and a quantty
of the ferment s added. In a few hours a
sour taste whch s peasant to a whose paates
resh md buttermk, s deveoped. Metch-
nkoff advses that a pnt or a pnt and a haf
of ths sour mk be taken day. y ths means
arge quanttes of the acd formng and bene-
124
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HOW FOODS POISON THE ODY
fcent germs are taken nto the ntestne, and
by degrees the poson producng germs are
ked or drven out Thus the work requred
of the kdneys, the ver, the skn, and other
e cretory organs s essened, and the vgor of
the vng ces s mantaned so that the macro-
phages do not attack and destroy them.
In ugara where Yogurt s a stape artce
of food, there are more centenarans, and more
vgorous od peope to be found than anywhere
ese on earth. ot ony are the ugarans
and the Hungarans the ongest ved races n
Europe, but they show a remarkabe freedom
from appendcts, cots, and other dseases
due to ntestna nfectons, crcumstances
whch caed the attenton of European phys-
cans to a study of the mk ferment whch
produced Yogurt, and ed to the scentfc n-
vestgatons, frst by Masson of Geneva and
ater and more competey by Metchnkoff and
eogg, whch have paced ts use both as a
curatve and a preventve agent upon a thor-
oughy scentfc bass.
Its use s bound to supersede tEat of kumyss,
12
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#
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GOOD HEALTH
kephr, matzoon, and other actc acd ferments
on account of the fact that these ferments are
abe to ve ony n the sma ntestne, whe
Yogurt bacus thrves n the coon, where t
may be found weeks after the admnstraton
of Yogurt has ceased. The mportance of
ths fact w be seen at once when t s recaed
that the coon s the chef seat of the anaerobc
nfecton and poson producton whch are the
causes of ntestna autonto caton. Thus the
ast word of modern scence on ths sub|ect
woud seem after a to be but the confrmaton
of a means for reachng natura od age whch
has been known for hundreds of years. ut
to-day we are earnng to use means for the
proongaton of fe by the ght of knowedge
no onger bunderngy, handcapped by ev
habts whch nufy the vaue of the sma
fracton of hygenc truth whch we possess.
To-day, Hygea, whe t hods out to our ps
an e r of fe, nssts that f t s to have ts
ma mum power, we must aso breathe rghty,
seep rghty, and eat and drnk rghty.
126
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e
VI
SOME IMPOPTANT FOOD FACTS
THE mportance of avodng constpaton
w be obvous to those who have fo-
owed ths account of the process of auto-
nto caton one shoud see that hs day b
of fare contans a generous suppy of a atve
foodstuffs, such as sweet fruts, rpe fgs and
prunes, acd fruts and fruts |uces, fresh
vegetabes, fats and a gran preparatons. It
s of the utmost mportance that the bowes
shoud move reguary once a day. There s
another reason for eatng food n the shape of
fruts or saads, whch s that the body may
have a suffcent suppy of mnera sats.
Nuts and fruts are a spendd combnaton,
snce the fat of the nuts and the sugar of the
fruts suppy the energy and heat producng
substances. Frut sugar ndeed s merey a d-
gested form of starch the dgestve process
havng been accompshed by the heat of the
127
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GOOD HEALTH
sun n the rpenng of the frut. Fruts con-
tan no fat and practcay no starch, and wth
the e cepton of the fg, the banana, and a few
others, they contan so sma an amount of
proted that that eement may be consdered
practcay mssng. Fruts are used for the
sugar, the acds, and the water they contan.
Nuts and fruts may be eaten and dgested
raw by persons who have sound teeth, and who
w thoroughy mastcate these foods.
ananas shoud never be eaten unt they
are competey rpe, ths condton beng
shown by the appearance of back or dark
brown spots on the skn. When n ths con-
ton they are usuay thrown nto the garbage
can by the frut deaer.
efore eatng them, one shoud scrape off
the outsde fuff, whch s ne t to the skn, as
e perments have shown ths to be hghy nd-
gestbe. Eaten when rpe no frut s more
nutrtous or deghtfu than the banana. The
ony way n whch unrpe bananas shoud be
used s baked, the same as appes, when they
make a succuent and nutrtous dsh.
128
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e
SOME IMPOPTANT FOOD FACTS
Sweet appes w dgest more qucky than
any other raw frut substance but f eaten
raw, appes shoud be thoroughy rpened, and
most thoroughy mastcated, ese hard peces
of appe w enter the stomach and gve rse
to fermentaton. A meay appe s consdered
by physoogsts as a food substance amost
competey predgested, and ready for absorp-
ton. If such an appe s reduced to a smooth
pup by chewng, t w pass out of the stomach
wthn an hour. aked, sweet appes are d-
gested by persons whose stomachs w not to-
erate any other frut.
The acd of sour appes s an e ceent cor-
rectve for fou condtons of the stomach, such
as e st n bousness. The germs of typhod,
of choera, and others key to produce acute
dsease, are qucky ked by soutons of ctrc
and mac acds, the acds of the emon or the
appe. The |uce of a emon added to an
ounce of water w render that water stere
wthn haf an hour, even though t may con-
tan the germs of typhod fever and choera.
The antseptc propertes of frut |uce ren-
129
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GOOD HEALTH
der t e ceedngy vauabe as a means of k-
ng the germs n the stomach and the amen-
tary cana a fact whch e pans the benefts
derved from varous frut cures, whch
have been for many years practced n Europe,
and more recenty have been empoyed n var-
ous parts of the Unted States.
The ndgeston whch many peope com-
pan of as arsng from the use of frut comes
not from frut n tsef, but from ts mproper
use n combnaton wth other foods wth whch
t does not agree. It s sometmes supposed,
for nstance, that fruts conduce to bowe ds-
orders but the truth s that an e cusve det
of frut s one of the best known remedes for
chronc bowe dsorders. Care shoud be taken,
however, to avod frut |uces whch contan a
arge amount of cane sugar ony the |uces
of sweet fruts shoud be empoyed, or ese a
m ture of sour and sweet frut |uces wthout
sugar. Pasns, fgs, prunes, sweet appes and
sweet pears may be m ed wth sour fruts.
Frut that s sweetened wth sugar to a arge
e tent s ndgestbe, snce cane sugar often
180
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SOME IMPOPTANT FOOD FACTS
proves an rrtant: whe the combnaton of
cream and sugar whch s so often used wth
many fruts s a very bad one. Fruts shoud
be eaten wth vegetabes ony f both are thor-
oughy mastcated, for the reason that the ce-
uose n vegetabes takes a ong tme to dgest,
whe frut takes a very short tme, and s hed
n the stomach and ferments. Frut combnes
we wth cerea foods, breads, and the ke,
and wth nuts.
WHAT COO ING DOES FOP GPAINS
Cookng does for grans what the sun does
for frut t performs a premnary dgeston.
In undergong dgeston the starch n food
passes through fve stages: frst, t s converted
nto amyode trn, or soube starch second,
erythrod e trn thrd, achroode trn fourth,
matose and ffth, evuose, or frut sugar.
Cookng can carry the starch through the frst
three of these processes, renderng t ready for
amost nstant converson nto matose, on com-
ng nto contact wth the sava n mouth and
stomach. In the ntestne matose s converted
131
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GOOD HEALTH
nto evuose or frut sugar and the process of
dgeston s competed. Modern scence has
shown by e perments that the premnary
dgestve work done by cookng vares greaty
wth the method of cookng adopted. There
are practcay three methods used n the cook-
ng of cereas, kette cookng (that s, bong
and steamng), oven cookng, or roastng, and
toastng, or dry cookng. ette cookng
changes the raw starch nto soube starch n
other words, t carres the starch through the
frst step of the dgestve process. akng, or
very proonged kette cookng, w convert the
starch nto erythrode trn, the second stage of
starch dgeston. Toastng, or dry cookng, n
whch the starch s e posed to a temperature
of about 300 Fahrenhet, advances the starch
one step farther, yet.
A OLISH THE FPYING PAN
One mportant thng to remember n con-
necton wth cookng s that fred foods, the
use of whch s so prevaent n Amerca s an
unmtgated ev. Of a detc abomna-
132
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SOME IMPOPTANT FOOD FACTS
tons for whch bad cookng s responsbe,
fred dshes are, the most perncous, says Dr.
eogg. Meat fred, frcasseed, or other-
wse cooked n fat, fred bread, fred vege-
tabes, doughnuts, grdde cakes, and a sm-
ar combnatons of meted fat or other ee-
ments of food are most dffcut artces of
dgeston. None but the most stawart stomach
can master such ndgestbes. The gastrc
|uce has tte more acton upon fats than
water. Hence a porton of meat or other food
saturated wth fat s as competey protected
from the acton of gastrc |uce as s a foot
wthn a we-oed boot from the snow and
water outsde.
Ths same reason e pans why rch cake,
shortened pe crust and pastry generay, as
we as warm bread and butter dsagree wth
sck stomachs and are the cause of many ds-
eases. Not ony does the nterferng wth the
dgeston of the food by ts coverng of fat
set up fermentaton, but the chemca changes
occasoned n the fat tsef deveop e ceed-
ngy n|urous acds whch rrtate the mu-
133
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GOOD HEALTH
cous membrane of the stomach, causng con-
geston and sometmes even nfammaton. The
fryng-pan s an mpement that shoud be
banshed from every ktchen n the and.
For many years past Amerca has been
deuged wth varous breakfast foods, the vr-
tues of whch have been oudy trumpeted.
Yet n the ordnary process of cookng these
breakfast foods, oatmea, cracked wheat, etc.,
t s sedom that more than haf the starch
competes even the frst stage of converson.
Hence t cannot be acted upon at a by the
sava, whch does not begn the process of d-
geston wth raw starch. The use of mper-
fecty cooked cereas s wthout doubt respon-
sbe for a great share of the dyspepsa pre-
vang among Amercans. Oatmea porrdge,
and smar preparatons, uness most thor-
oughy cooked, are not whoesome foods, and
when cream and sugar are added, there s a
combnaton cacuated to create a marked
form of dyspepsa. Cereas must be cooked
dry n order to be thoroughy cooked, and when
prepared by dry cookng or toastng, they are
1841
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SOME IMPOPTANT FOOD FACTS
we adapted to the human stomach, are easy
dgested and n combnaton wth fruts and
nuts, consttute -a good detary. Cereas must
not ony be cooked dry n order to be prompty
dgested, but they shoud aso be eaten dry.
E perments show that an ounce of dry, we
cooked cerea food when we mastcated w
produce two ounces of sava whereas mush,
grue, and other most cerea foods cause the
secreton of ony a very sma quantty of sa-
va, ess than one quarter of the amount pro-
duced by the same food n a dry state.
In connecton wth the cookng of cereas, t
s we to remember that the chef vegetabe
proted, guten, s aso rendered very much
more easy dgested by thorough cookng. On
the other hand, the dgestbty of anma pro-
teds, n the form of both meat and eggs, s
greaty dmnshed by cookng.
The potato s another mportant foodstuff
when t s we cooked t s one of the most
nutrtous and whoesome of a foods. The
starch of the potato s more easy dgested
than that of cereas, as has been shown by
13
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GOOD HEALTH
numerous e perments conducted of ate n
Germany and n Amerca. A good way of
preparng potatoes so as to ncrease ther d-
gestbty s to cut them nto sces after cook-
ng and then pace n an oven unt sghty
browned but the adm ture of fat of any sort
shoud be avoded.
On the other hand, cabbage s one of those
vegetabes whch s ess key to create stomach
troube when eaten raw than f cooked. The
food vaue of cabbage, however, s so sma
that t s hardy worth eatng, save as a resh.
The same remark may be made as to such
other foods as ceery, spnach, and greens of a
sorts. They are ony vauabe for the sake of
the sma quantty of mnera sats they contan,
and for the sake of addng another taste to
the b of fare. Onons have a hgher nutr-
tve vaue, but ths s offset by ther contanng
an rrtatng voate o, whch when onons are
used too freey may harm the mucous mem-
brane. The onon pays ts best part n cook-
ery when used as a favorng substance.
The mushroom s another artce of food,
136
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SOME IMPOPTANT FOOD FACTS
popuar among those who can afford t,
whch modern scence shows to be practcay
unft for human use. Parado cay enough,
athough chemca anayss of mushrooms
show them to be so rch n proteds as to earn
for them the name of vegetabe beefsteak, yet
researches have shown that these proteds are
not avaabe by the body, and hence that
mushrooms have no nutrtve vaue what-
soever.
DAIPY PPODUCTS NEED ATTENTION
Mk s commony consdered a whoesome
and easy dgested food, but ths s true ony
n a modfed sense. Thousands of nfants de
annuay because of ndgeston set up by the
use of cows mk, and hundreds of aduts are
more or ess n|ured by the too free use of
unsterzed cows mk, whch produces b-
ousness, sck headache, nactve bowes and a
varety of other dsturbances. These are not
aone due to the toughness of the curds whch
are formed by mk, and whch set up fermen-
tatve and putrefactve processes n the stom-
137
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#
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GOOD HEALTH
ach uness the mk s thoroughy cooked be-
forehand.
Federa departments at Washngton were,
not ong ago, amost crpped by the preva-
ence of typhod fever among the empoyees
and the pubc heath servce under Surgeon-
Genera Water Wyman traced more than ten
per cent, of the cases to the mk suppy. Pro-
fessor Lafayette . Mende of the Sheffed
Scentfc Schoo of Yae Unversty, tod one
of the wrters of ths book that he went to a
certan cty that had suffered an epdemc of
typhod, and made a map showng each house
that had contaned a case of typhod fever.
He made a smar map showng the houses
where certan mkmen stopped and the two
maps were amost competey dentca. It
has aso been estabshed beyond a doubt that
tubercuoss s communcated from the cow
to the human beng, and n certan sectons of
the word t s beeved that mk from tubercu-
ar cows s the chef channe of nfecton.
It has been shown that even f the udder of a
cow be heathy, a tubercuar cow may gve n-
138
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U A T1
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GOOD HEALTH
the addtona one that t s even more sub|ect
to nfecton wth germs than mk tsef, snce
the tme that eapses between ts manufacture
and ts consumpton s usuay far onger than
the tme that eapses between the drawng of
mk from the cow and ts use. Ony butter
that s made from sterzed cream shoud be
used.
Cheese, of course, s open to a the ob|ec-
tons urged aganst unsterzed mk and but-
ter, and n addton has a dsagreeabe quaty
a ts own. The cheese eater may at any tme
swaow a serous or even a fata dose of
cheese posons, whch are substances pro-
duced n cheese by the acton of germs. These
are not ordnary present n suffcent quantty
to render ther presence apparent nevertheess,
a great number of cases of cheese posonng are
annuay reported by varous boards of heath
a over the country. Cheese made from ster-
zed mk s ess open to these ob|ectons. A
decous cottage cheese may be made from Yo-
gurt mk.
The too free use of sugar at the tabe and
140
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#
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SOME IMPOPTANT FOOD FACTS
n cookng, not ony n ts pure form, but n
the shape of preserves, syrups and sweet bever-
ages, has been shown to be a most profc
source of n|ury to the stomach. Sorghum,
mape sugar, and mape syrup are essentay
the same as cane sugar and moasses. It has
been shown that f we eat freey of fruts we
w obtan a the sugar our system requres
n a form that s easy dgestbe.
The consttuton needs qute a good dea of /
fat whoesome fats are contaned n nuts, and
n cereas, and are aso provded beray by
rpe oves and ove o. Emusfed fats are
those n whch the mnute partces are broken
up and these are far more ready absorbed
by the tssues of the body. The fat n rpe
oves s emusfed fat as kewse s ove o
when used n mayonnase dressng. It shoud
not be m ed wth vnegar, however, as vne-
gar s an rrtatng substance that works harm,
when used freey, to the mucous membrane of
the stomach. Lemon |uce s not ony much
safer, but makes a much more decous dress-
ng.

141
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GOOD HEALTH
The ob|ecton whch appes to vnegar,
appes aso to pepper, mustard, and other con-
dments and spces.
The too free use of sat, of whch neary
everyone s guty, s another habt upon whch
modern physoogsts frown. Whe sat s
essenta, t s contaned as an eement n many
foods, and there s no more reason why t
shoud be sprnked upon each and every ar-
tce of food that s taken than we shoud
have castors contanng a the other knds of
norganc sats, that the system needs, and
whch are supped to t n fresh foods. Sat
usng s merey a habt, and a dsastrous one,
snce t has been shown to be one of the fac-
tors n the causaton of kdney troubes, such
as rght s dsease.
The arge use of gucose n the form of
candy, syrups, aduterated honey, and varous
sweets whch are n common use, s sad by
physoogsts to be responsbe for a arge num-
ber of cases of dabetes, a dsease whch s
rapdy ncreasng n Amerca. There s now
produced a mat sugar, caed mat honey or
142
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SOME IMPOPTANT FOOD FACTS
matose, whch can be used freey for a
the purposes that cane sugar s used.
The case of food reform aganst fsh woud
merey ead to the reatng of the arguments
aganst meat. Fsh contans neary seven per
cent, of urc acd. It s e posed ke meat to
the presence of tape worms and other para-
stes. Even when fresh out of the water ts
fesh s fed wth fatgue posons, the resut
of ts strugges to escape from the net or the
hook and Mosso of Turn and other author-
tes have shown that these fatgue to ns have
a bad effect upon the body. No food w so
qucky decompose and putrefy as fsh, and
uness perfecty fresh t w aways be found
fu of the putrefactve bactera whch are the
actve agents n causng autonto caton.
It may be stated, however, that the person
who foows that carefu and hepfu mode of
eatng recommended and practced wth such
marked benefts by Horace Fetcher and hs
converts, w assuredy mnmze the dangers
that urk unsuspected by the unnformed n
many of our commony used foods, and w
143
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
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n

a
,

L
o
s

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n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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2
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7
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p
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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
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d


/


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t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
derve a greater beneft from a food than t
s possbe for those to gan who eat n the
hasty and careess fashon characterstc of
most Amercans.
144
G
e
n
e
r
a
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d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
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a

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n

a
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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7
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3
3
4
3
3
0
1
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8
2
1
3
1
6
P
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c

D
o
m
a

n
,

G
o
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-
d

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d


/


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t
t
p
:
/
/
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w
w
.
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a
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h

t
r
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s
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.
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g
/
a
c
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e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
HOW OFTEN SHOULD WE EAT
WE have dscussed the queston how to
eat and what to eat there remans
the queston of when to eat. Engsh peope,
as a rue, eat four meas a day. The French
are practcay a two mea a day naton, eatng
a very ght breakfast.
Of ate years there has been a strong ten-
dency on the part of Amercan detcans to
advocate a reducton n the number of day
meas, the dea amed at beng the estabsh-
ng of the custom of two meas a day, wth
at east s hours ntervenng between them.
It may be asked whether appette s not a
safe gude to foow, and whether t s not the
part of wsdom to foow persona ncnaton
n the choce and quantty and number of
meas. Does not a study of detetc customs
and habts defntey decde the essenta rues
of detetcs Whe t s true that habts and
customs are very strong factors n everybody s
14
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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t
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C
a

f
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n

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o
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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.
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a
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2
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7
/
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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
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d


/


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t
t
p
:
/
/
w
w
w
.
h
a
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h

t
r
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s
t
.
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r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
fe, yet t s aso true that they are very unre-
abe gudes. We are constanty acqurng
new habts, and soughng off od ones and
even the most deepy mpressed of habts may
be changed for others. And whe the com-
mon customs of manknd woud seem to nd-
cate that three or four meas a day s the rue,
at east among cvzed natons, yet the facts
are that the most prmtve peope take one
mea a day, and the great ma|orty of peope
n the word, as a rue, eat certany ess than
three.
TWO MEALS A DAY THE EST
Physoogca facts argue for the two mea
pan, or ese for very ght and easy dgested
food, f an e tra mea be taken.
Heathy dgeston requres at east fve hours
for ts competon, and one hour for rest be-
fore another mea s taken. Ths makes s
hours necessary for the dsposa of each mea.
If food s taken at shorter ntervas than ths,
when ordnary food s eaten, the stomach w
be aowed no tme for rest. Agan, f a mea
s taken before the precedng mea has been
146
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

t
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f

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a

f
o
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n

a
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L
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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3
3
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3
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2
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1
6
P
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D
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m
a

n
,

G
o
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/


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w
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/
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s
_
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#
p
d
-
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o
o
g

e
G
e
n
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r
a
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e
d

f
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Y
O
U
S
S
E
F
,

D
A
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I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
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3

1
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:
3
1

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T


/


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2
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3
3
4
3
3
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1
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8
2
1
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1
6
P
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c

D
o
m
a

n
,

G
o
o
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e
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/


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t
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:
/
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w
w
.
h
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t
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s
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.
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/
a
c
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s
s
_
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#
p
d
-
g
o
o
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e
TH Y
PU LIC LIE A Y
G
e
n
e
r
a
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e
d

f
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Y
O
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S
S
E
F
,

D
A
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D

M
A
T
T
H
E
W

(
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2
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1
2
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4
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3

1
7
:
3
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/


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.
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2
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7
/
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3
3
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3
3
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1
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8
2
1
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6
P
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D
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m
a

n
,

G
o
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/


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t
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p
:
/
/
w
w
w
.
h
a
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h

t
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s
t
.
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g
/
a
c
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s
s
_
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s
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#
p
d
-
g
o
o
g

e
HOW OFTEN SHOULD WE EAT
dgested and has eft the stomach, a porton
remanng, one s key to undergo fermenta-
ton, n spte of the preservng nfuence of the
gastrc |uce thus the whoe mass of food w
be rendered ess ft for the nutrton of the
body, and the stomach tsef w be key to
suffer n|ury from the acds deveoped.
These facts make t pan why eatng be-
tween meas s a gross breach of the requre-
ments of good dgeston. The habt of nb-
bng at confectonery, frut, nuts, and other
thngs between meas, s a postve cause of
dyspepsa. No stomach can ong .endure such
usage. There s a contnua rrtaton of the
mucous membrane of the stomach, and a con-
tnua e ctaton of the gands, whch, n the
ong run, work great harm.
The same reasons whch are advanced
aganst the habt of eatng between meas ft
the case of rreguarty of meas. Those who
have reguar dutes, reguar hours of work,
shoud have reguar mea hours. The human
system s contnuay formng habts, and
seems n a great degree dependent upon the
147
G
e
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e
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a
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d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


h
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p
:
/
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.
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.
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/
2
0
2
7
/
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
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b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
o
r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
performance of ts functons n accordance
wth the habts that are formed. Ths fact s
especay observed n respect to dgeston.
When meas are taken at reguar tmes the
stomach becomes accustomed to recevng food
at those tmes, and s prepared for t. If meas
are taken rreguary, the stomach s taken by
surprse, so to speak, and s never n that state
of rest n whch t shoud be for the prompt
and perfect performance of ts functons. The
habt whch many busness and professona
men form, n the stress of ther occupatons, of
aowng ther mea hours to be ntruded upon,
at tmes deprvng themseves of a mea,
w undermne the best dgeston n the
ong run. There s no physoogst who woud
not endorse the foowng words of eogg:
Every ndvdua ought to consder the hour
for meas a sacred one, not to be ntruded upon
under any ordnary crcumstances. Eatng
s a matter of too momentous mportance to
be nterrupted or deayed by ordnary matters
of busness or convenence. The habt of regu-
arty n eatng shoud be cutvated.
148
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
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s

t
y

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f

C
a

f
o
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n

a
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L
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
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T


/


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:
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3
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3
3
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1
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8
2
1
3
1
6
P
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
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d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
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h

t
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s
t
.
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/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
HOW OFTEN SHOULD WE EAT
DONT EAT EFOPE SLEEPING
The mea whch most peope woud fnd t
advantageous ether to drop atogether, or to
reduce n quantty, s supper. The physoog-
ca aw whch s now come to be recognzed s,
that the bran must be actve to nsure good
dgeston and that the stomach must be empty
to nsure good seep. That sense of drows-
ness whch so often foows a hearty mea s
not a physoogca condton t s not evdence
of a naturay sedatve effect n eatng but
s reay an evdence of ndgeston. Those
who practce eatng before retrng often seep
soundy unt an hour or two after mdnght,
then awake, and fnd dffcuty n gettng to
seep agan. Ths s due to rrtaton of the
soar pe us set up by the abor of dgestng
under unfavorabe condtons. The ack of
appette for breakfast after a ate supper s
evdence of the e hausted state of the stom-
ach. Fruts and cereas are the dea supper
rather than, the dea breakfast though good
at any tme
149
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

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f

C
a

f
o
r
n

a
,

L
o
s

A
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e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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/
2
0
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7
/
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
DPIN ING AT MEALS
It s neary aways the case that a hasty or
over-hearty eater s aso n the habt of drnk-
ng copousy of water or other fuds at hs
meas. He washes hs food down nstead
of egtmatey drnkng. The body, of course,
needs qud, but, as a rue, mea tmes are
not the tmes for the takng of ths qud
suppy e cept for what s contaned n the
food tsef. The hasty eater thus assocates
two great evs.
Lqud of any knd n arge quantty s
nmca to dgeston, because t deays the ac-
ton of the gastrc |uce, and weakens ts d-
gestve quates, and aso checks the secreton
of sava. In case the fud taken s very hot,
as tea, coffee, cocoa, or a consderabe quan-
tty of soup t rea es and weakens the stom-
ach. On the other hand f t s very cod, t
checks dgeston by coong the contents of
the stomach, and reducng ts temperature to
a degree at whch dgeston cannot proceed.
Even a sma quantty of cod water, ce cream,
1 0
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
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s

t
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f

C
a

f
o
r
n

a
,

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o
s

A
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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
1

G
M
T


/


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:
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a
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e
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/
2
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7
/
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
HOW OFTEN SHOULD WE EAT
or other very cod substance w create a ser-
ous dsturbance f taken nto a stomach where
food s undergong dgeston. The process of
dgeston cannot be carred on at a tempera-
ture that s ess than the body, whch s about
one hundred.
The od notons about the processes of d-
geston were chefy drawn from the e per-
ments of Dr. eaumont made neary a hun-
dred years ago up n Northern Mchgan,
around Macknac wth a Canadan hunter,
Ae s St. Martn, as the sub|ect. Most peo-
pe have probaby read of St. Martn and
eaumont n the physooges they studed n
ther schoo days. eaumont was a very ca-
pabe physcan, and a man of the truest scen-
tfc sprt. It happened that through an ac-
cdent he was gven an opportunty to make
the most vauabe contrbuton to the study of
the stomach of man that so far had been fur-
nshed by any nvestgator. The hunter, St.
Martn, had suffered a gunshot wound n hs
stomach, and eaumont kept hm ave for
years wth the wound open so that he mght
1 31
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GOOD HEALTH
study the movements of the man s nteror or-
gans. For the frst tme, here was a human
body wth a wndow n t, so to speak, and
through ths wndow the scentst patenty
watched and studed for years. Of course,
however, the wndow gave ony a mted vew
of what was gong on nsde ths partcuar
house of fe, and a great number of eau-
mont s deas and theores have been proven
erroneous nevertheess, he obtaned much m-
portant knowedge. When Dr. eaumont
peered through that curous wndow whch he
made n the stomach of Ae s St. Martn, he
notced that when the atter drank a gassfu
of water at the usua temperature of freshy
drawn we water, the temperature of the food
undergong dgeston fe mmedatey to 70.
The process of dgeston was checked abso-
utey and dd not resume unt the body had
reganed ts proper temperature, whch t dd
not do for more than haf an hour.
Another way n whch drnkng at meas
proves harmfu s because of the fact that par-
tces of food not thoroughy mastcated are
1 1
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#
p
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e
HOW OFTEN SHOULD WE EAT
washed from the mouth nto the stomach. If
any drnk at meas s taken at a, t shoud
be a few mnutes before eatng. Of course,
sppng of a tte water w not be harmfu,
f care s taken not to sp at the tme when
food s n the mouth. It w be found, how-
ever, that uness the mea s composed of very
dry foods, there w be tte ncnaton to
drnk at meas. When, however, the food s
rendered ether fery or rrtatng wth spces,
and other stmuatng condments, t s sma
wonder that there s an mperous demand for
water or qud of any knd to aay the rr-
taton.
HOW THE ODY PPODUCES APPETITE UICE
He who s reay hungry, however, has no
need of condments, and usuay sma resh
for them.
The od sayng that hunger s the best sauce
s one of those proverbs of the peope whch
modern scence s provng to be frmy estab-
shed on truth. No sauce can equa appette.
E perments by Professor Pawow of St.
1 9
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#
p
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GOOD HEALTH
Petersburg, Drector of Department of E -
permenta Physoogy n the Impera Lter-
ary Schoo of Medcne, have shown that there
s a rea appette |uce formed by the body
when t s hungry.
Appette, and hunger, are not synonymous
terms wth the mere habt-cravng for food
whch most peope consder to be ether ap-
pette or hunger. Pea hunger, or appette,
ony comes to the body when the body has
earned t. There must be an e pendture of
tssue, whch the body requres to be repared
or there must be a rea need for energy to
carry on work before the body w manfest
ts need for energy-suppyng matera. In
other words, the body cares nothng about our
kes or dskes, our whms or our fances, n
the nature of food, save when t has a rea
need for food. Professor Chttenden demon-
strated that most peope smpy eat the en-
tre round of meas from mere habt. The ds-
turbance when for any reason they mss one or
two meas from the accustomed routne s
smpy the outcry of a habt and not the out-
1 4
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#
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HOW OFTEN SHOULD WE EAT
cry of a rea need. Whe Dr. eogg ad-
vses that no mea be mssed, yet he aso
strongy advses us not to eat uness reay hun-
gry, merey drnkng a tte frut |uce or
somethng of the knd at the mea hour n order
to keep up the norma acton of the dgestve
organs.
The dgestve |uce whch s manufactured
by the body when t s reay hungry and food
has been gven to t has been shown by Paw-
ow and Hanecke to be the most mportant
eement n dgeston. The chemca |uces
produced n the stomach and ntestnes whe
food s n them s of sma mportance and
vaue compared wth the |uces that are formed
whe food s beng chewed when the body has
a good appette or s reay hungr) .
Ths |uce begns to fow at the very sght
of food, and contnues to from three to fve
mnutes after begnnng mastcaton. The
producton of |uce n the stomach s stmu-
ated by the contact of food wth the mouth,
and ony durng that contact so t s obvous
that the onger the food s hed n the mouth,
1
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#
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GOOD HEALTH
f t s hed there n en|oyment, and the more
competey t s chewed, so ong as chewng s
accompaned by taste, the more thoroughy are
the favors set free by the act of chewng, and
the hgher becomes the stmuatng effect of
these favors upon the psychc centers whch
cause the appette |uce to fow nto the
stomach.
These facts prove the dependence of gas-
trc dgeston, or stomach dgeston, upon mas-
tcaton. Pawow was e permentng wth
gastrc |uce when he ht upon ths demonstra-
ton and he has concuded that we cannot have
gastrc dgeston at a we wthout thorough
mouth dgeston that the compete mastca-
ton of food, n other words, s the thng nec-
essary to prepare the stomach to receve the
food. Thus, f you chew your food we, the
food w be pre-dgested n the mouth, and
when t enters the stomach t w fnd aready
there watng for t not ony enough gastrc
|uce to dgest t, but |ust the partcuar knd
of gastrc |uce that s needed.
Pawow turned ths dscovery of hs to a
1 6
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#
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HOW OFTEN SHOULD WE EAT
very practca use. He has a dozen or more
heathy dogs whch he cas hs Dog Dary.
From these dogs he coects day a quart or
more of gastrc |uce, or appette |uce and
the dogs produce ths arge quantty wthout
takng a partce of food nto ther stomachs.
The |uce s carefuy ftered, and botted and
shpped a over the word to those physcans
who are n touch wth Pawow and hs work,
and by them are admnstered to human
patents. It s gven to those patents who are
defcent n gastrc |uce, and s used n very
obstnate cases of ndgeston.
Pawow coects hs |uce by havng open-
ngs made n the throat and n the stomachs
of the dogs. When the dogs are hungry they
are gven food of knds whch they partcuary
ke, and they are aowed to sme the odor
and to become e cted over the prospect of
eatng t before they are actuay aowed to
have t. Wth the frst sght and odor of ths
food, the dogs begn to secrete the appette
|uce, whch fows from the openng made n
ther stomachs through tubes nto receptaces.
1 7
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#
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GOOD HEALTH
Then when they hegn to eat ther food, the
food does not reach the stomach at a, but
smpy passes through the openngs n the
throat nto a receptace before the dog, and
the dog can go on eatng the same mea over
and over agan. They thus en|oy themseves
thoroughy for a ong tme. When the ap-
pette |uce ceases to fow, the process of feed-
ng them n ths manner stops, and they are
gven a rea mea.
1 8
G
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f
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F
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F
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#
p
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GOOD HEALTH
aboratory, and there we found a dog that had
hs savary gands or ducts arranged so that
by means of tte tubes passng through the
skn a the sava, nstead of passng down hs
throat, passed out through the tubes and coud
be coected n sma gass bottes suspended
besde hs neck.
The dog had been prepared beforehand
by the attendant. Ltte empty bottes were
attached to the coectng tubes, and as soon
as the dog saw Pawow, he seemed to be very
happy, and wagged hs ta, and hs eyes gave
evdence of satsfacton but there was no fow
of sava unt Professor Pawow brought near
to hs nose a botte contanng some powdered
meat. He took out the cork n the presence
of the dog, turned out a tte of t n hs hand,
shook t n the botte and brought t near to
the dog s nose. The dog began to snff t,
cked hs chops, snapped hs |aws, reached out
after t, and n ess than two mnutes the sava
began to fow very profusey, and t was not
more than ffteen or twenty seconds before the
sava was pourng down nto the bottes.
160
G
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n
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a
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e
d

f
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Y
O
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S
S
E
F
,

D
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A
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2
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1
2
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4
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3

1
7
:
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G
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3
1
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e
HEALTH AND THE MIND
Professor Pawow, then, after hodng the
botte out before the dog for about thrty sec-
onds, put the stopper nto t, and put t behnd
hm out of sght, and n a very few seconds the
sava ceased to fow. Then he brought t back
agan, showed t to the dog, brought t near hs
nose, aowed hm to sme t but kept t |ust
out of hs reach a the tme, and the sava
poured out agan freey. He contnued ths
unt the dog fnay made up hs mnd he was
not gong to get any meat, and when the
powder was brought near to hm he pad no
attenton to t, but turned hs head around and
ooked very dsapponted and very ugy, and
at that pont, the sava ceased to fow.
That was a very remarkabe thng to me.
The meat was rght there, he coud sme t,
but he knew he was not gong to get t, so he
was angry, and as hs state of mnd changed,
the secreton of sava was whoy arrested. I
was very much surprsed. Of course, I be-
eve thoroughy n the mportance of beng
n a happy state of mnd when eatng, but I
reay dd not apprecate thoroughy the m-
161
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#
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e
GOOD HEALTH
portance of those thngs I dd not fuy ap-
precate how postve an nhbtor of the actv-
ty of the savary gands an unhappy state
mght be.
ut a common e perment made n Inda
shows the same dea. When an Ango-In-
dan has ost anythng of vaue, he has hs
whoe famy of servants brought to hm to
fnd out whch one has stoen t. A common
test s to stand them a up n a row, and then
to gve each one a morse of dry rce to chew.
They must chew ths rce for fve mnutes, and
then the master goes around and e amnes
each man s mouth. The mouth whch s dry
s the mouth of the cuprt, and the state of
that man s mnd has the effect of arrestng
the fow of sava. Pawow has shown that
ths s a postve physoogc aw and operates
upon the dogs as we as upon human bengs.
Another e perment astonshed me even
more than ths. We foowed Pawow down
through a ong narrow ha and upstars nto
a room whch was sma and secuded, n a very
162
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2
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1
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#
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e
HEALTH AND THE MIND
quet part of the aboratory, remote from any
nosy occupaton, and there we found a brown
dog standng on a hgh tabe. It was a de-
cate and very ntegent ookng anma. The
attendant sat near by, and the dog was pre-
pared as the other had been. As we came n,
the Professor beckoned to us to st down on
a tte bench besde the wa and ndcated that
we shoud be quet. He stepped up to the
dog, ooked at hm, and the dog recognzed
hm wth a sme n the dog s way of smng
- and presenty the sava began to fow.
Professor Pawow was very much sur-
prsed. We had come nto the room and he
had offered the dog nothng, but the sava was
fowng. That was contrary to hs e pectaton.
He ooked wth consderabe astonshment at
the attendant. The attendant quety sad,
You have been feedng meat to the other dog,
and he smes the meat on your hands.
The dog had such a keen sense of sme
that the odor of meat on Pawow s hands even
at a dstance of severa feet was suffcent to
163
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W

(
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2
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-
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4
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1
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:
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2

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GOOD HEALTH
1
cause the sava to fow. So he went out,
washed hs hands and came back. At ths
tme, not a drop of sava was fowng. The
arrangement was such that every partce se-
creted must come outsde of the mouth nto
these bottes. Whe we were watng n
sence, watchng the dog quety, suddeny the
attendant pressed hs foot wthout makng any
moton of the body at a, upon a tte ever
beneath hs toe and the resut was the causng
of a hgh musca note to be sounded, a very
hgh ptched tone.
Instanty, n ess than three seconds, the
sava was fowng nto the tube. We wated
a tte whe unt the sava ceased to fow,
then the note was sounded agan. Instanty
the sava began to fow.
Professor Pawow has been e permentng
upon ths ne for a ong tme. Other e per-
ments were made. One nterestng e per-
ment was wth a arge number of dogs. He
had upon one counter a ong row of dogs,
about a dozen, whch had ther stomachs f ed
n such a way, and ther throats f ed aso n
164
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(
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t
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a

f
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n

a
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s
)

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2
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1
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:
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e
HEALTH AND THE MIND
such a way, that upon the secreton of the gas-
trc |uce n the stomach the |uce woud fow
out nto a fask.
The dogs were suspended n a sort of har-
ness. They had had ther throats f ed so that
food nstead of gong nto the stomach came
out at the throat. So as the dog ate the food,
the food fe back nto the pate and the dog
contnued eatng the same breakfast over and
over. These dogs had been eatng the same
breakfast for four hours, from s to ten
o cock n the mornng, and they were st eat-
ng, and |ust as hungry as ever because there
was no food enterng ther stomachs at a and
ther appettes were growng keener every
moment, and they were havng a wonderfuy
good tme. I thought that some peope I have
met mght en|oy such an arrangement. Ths
reay has the same effect wthout havng your
throat cut.
I notced that f these dogs got ds-
grunted, or tred, or dssatsfed, then the gas-
trc |uce woud cease to fow. Sometmes the
food, havng been chewed a very ong tme,
16 s
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(
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2
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1
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P
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GOOD HEALTH
ost ts favor, and the dogs secreted no more
|uce then the attendant woud come aong
and put a tte fresh food nto the pate and
the dogs woud seze ths wth great avdty,
and the gastrc |uce woud begn to fow agan
n a perfect stream.
These e perments have demonstrated n
the most postve manner the defnte connec-
ton there s between psychc condtons and
the process of dgeston, and have shown us
that the food must be paatabe, that t must
address the ofactory sense agreeaby, and that
the mnd must be n a happy state n order
that the dgestve process may proceed.
And then Dr. eogg goes on to te of the
work of Professor Cannon, of Harvard Un-
versty, who actuay has made vsbe the
dgestve processes n the stomach by means of
the -ray. y feedng cats food coored wth
certan substances whch are mpervous to the
-rays, he was enabed to photograph a the
actua movements of- the organs concerned n
the acts of dgeston. It was demonstrated
that certan emotons, such as anger and fear,
166
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(
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2
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P
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,

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HEALTH AND THE MIND
postvey stopped the whoe process of dges-
ton.
Depressng thought w affect n|urousy
the crcuaton of the bood t w aso affect
the breathng. The mere atttude of the body
assumed by the despondent person has ts bad
nfuence. The head droops n a meanchoy
fashon and ths very atttude prevents nor-
ma acton of the ungs and the bood vens.
Depressng thoughts destroy the appette
and when the body does not receve ts proper
nourshment, the bood becomes mpover-
shed.
Any severe anger or gref s amost cer-
tan to be succeeded by fever n certan parts
of Afrca, says Sr Samue aker, n the
rtsh and Foregn Medco Chrurgca Pe-
vew. In many cases, I have seen reasons
for beevng that cancer had ts orgn n pro-
onged an ety, says Sr George Paget, n hs
Lectures. The vast ma|orty of the cases
of cancer, especay of breast or uterne can-
cer, are probaby due to menta an ety, says
Dr. Snow, n the London Lancet. Dabetes
167
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(
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P
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GOOD HEALTH
from a sudden menta shock s a true, pure
type of physca maady of menta orgn,
says Sr . W. Pchardson n Dscourses.
I have been surprsed how often patents
wth prmary cancer of the ver ay the cause
of ths heath to protracted gref or an ety.
The cases have been far too numerous to be
accounted for as mere concdences, says
Murchson.
Eruptons on the skn w foow e ces-
sve menta stran. In a these and n cancer,
epepsy and mana from menta causes there
s a predsposton. It s remarkabe how tte
the queston of physca dsease from menta
nfuence has been studed, says Sr . W.
Pchardson.
My e perments show that rascbe, maev-
oent and depressng emotons generate n
the system n|urous compounds, some of
whch are e tremey posonous aso that agree-
abe, happy emotons generate chemca com-
pounds of nutrtous vaue, whch stmuate
the ces to manufacture energy, says Emer
Gates, the ceebrated Amercan scentst.
168
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(
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2
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P
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#
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e
HEALTH AND THE MIND
Gates e perments show wth mnute e act-
tude |ust how t s that one s mpapabe
thoughts and emotons affect the batte of the
bood, and hs work makes t easer for one to
understand and apprecate the porton of truth
underyng such manfestatons as the New
Thought and Chrstan Scence movement.
There can be no doubt that men and women
have practcay remoded ther bodes and
changed the whoe course of ther ves by us-
ng the mpapabe yet potent force of ther
ws. Sometmes these have been men and
women seemngy wthout a vestge of w
and yet, by comprehendng the necessty for
w, they took the frst steps towards attanng
possesson of t. Many very remarkabe
stores coud be tod ustratng ths pont.
Professor Wam ames, of Harvard, ntro-
duced one of the wrters to a man who had
been affcted wth what had seemed a hepess
case of menta troube, accompaned by phys-
ca aments whch were rapdy breakng hm
down and ths man had affected a compete
cure through hs own unaded efforts. He re-
169
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W

(
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)

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2
0
1
2
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4
-
2
3

1
7
:
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G
M
T


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#
p
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e
GOOD HEALTH
soved that he coud be cured, and cured he
was.
We remember another nstance ths tme of
a consumptve a man who was so far gone
that a the physcans gave up hs case as hope-
ess. To a ntents and purposes he was a-
ready a dead man, when there came to hm the
ght of a new hope. He had spent a great
dea of money n takng varous treatments
for tubercuoss, wthout dervng permanent
beneft, and then had come to beeve uttery
that n ony one way was there hope for the
consumptve, namey, by vng entrey n the
open ar. When seemngy at hs ast gasp he
arrved at a branch of the atte Creek San-
tarum at ouder Creek, Coorado. In cer-
tan photographs of ths estabshment you
may see on a bare hsde that stands back of
the budng, a narrow foot-path. Ths path
has many turnngs and wndngs n ts ower
course, but towards the top of the h t as-
pres upward n a straght ne. That tra
was made by the consumptve who had deter-
mned that he woud ve, crawng on hs hands
170
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f
o
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Y
O
U
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S
E
F
,

D
A
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I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
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T


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8
2
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P
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a

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,

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#
p
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e
HEALTH AND THE MIND
and knees up the sde of the h. He pos-
tvey refused to go under a roof for any
consderaton whatsoever. Hs meas were
brought to hm where he ay on the road sde.
At frst he was so weak that he coud ony go
a few feet n the course of a day, and had to
drag hmsef aong n a waverng ne. ut
he began to mprove he went on mprovng
unt, fnay, aong the track on whch he had
crawed he was runnng at top speed.
And a tte whe ago ths man was one of
the athetes who took part n Professor Irvng
Fsher s endurance competton between fesh-
eatng athetes and vegetarans and he proved
to be best of them a He doubed the best
record made by any Yae man n the deep-knee
bendng contest. The most endurng Yae
man was abe to make the deep-knee bend
whch s a very severe test of physca endur-
ance tweve hundred tmes. The consump-
tve who had cured hmsef went twenty-four
hundred tmes. He thnks nothng of a ten
or ffteen me run before breakfast n the
mornng.
171
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O
U
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S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

t
y

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f

C
a

f
o
r
n

a
,

L
o
s

A
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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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3
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3
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2
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1
6
P
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D
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a

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,

G
o
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-
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d


/


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p
:
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/
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h
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t
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/
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c
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s
s
_
u
s
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#
p
d
-
g
o
o
g

e
GOOD HEALTH
It s mportant to appy these truths to the
queston of nutrton. It s postvey harm-
fu to eat food when one s goomy or ow
sprted or worred or angry.
You may ob|ect to ths that you cannot at
w make an optmst of yoursef at mea
tmes, and turn on a fow of good humor as
you draw water from a tap. ut you can at
east refran from eatng, and f you do you
w dscover that the rea hunger whch s
bound to deveop s a very strong emoton. It
w drve away any ordnary attack of the
bues very qucky and w ca up peasant
antcpatons of the |oy of food to assst the
dgestve processes.
173
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F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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C
a

f
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a
,

L
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s

A
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s
)

o
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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#
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I
THE CASE AS TO MEAT
IWISH there was a scence of nutrton
worthy of the name, wrtes ernard
Shaw n a prvate etter. The mass of
speca peadng on behaf of meat eatng
on the one sde and vegetaransm on the other,
whch cas tsef the scence of metabosm to-
day, seems to me to be so corrupt as to be
worthess. The fact that Shaw hmsef s a
perfervd vegetaran ends addtona sgnf-
cance to ths statement. Unt qute recenty
the advocacy of ether detary has been based
upon consderatons the opposte of physo-
ogc. It has been the sentmenta aspects of
the controversy vegetabe versus anma
foods whch have receved most emphass.
The vegetaran supported hs poston on the
ethca ground that the eatng of anma food,
nvovng as t does the takng of f e, s wrong.
On the other hand, the advocate of meat eat-
173
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,

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M
A
T
T
H
E
W

(
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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3
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3
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2
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1
6
P
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D
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a

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,

G
o
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/


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:
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w
.
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#
p
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e
GOOD HEALTH
ng based hs arguments on the support gven
to t by common custom, and a beef that a
meat det s that whch suppes vgor and
many force. As Dr. Woods Hutchnson, the
most promnent of the champons of meat eat-
ng, puts the case: Vegetaransm s the det
of the ensaved, stagnant, and conquered races,
and a det rch n meat s that of the progress-
ng, the domnant and the conquerng strans.
The rse of any naton n cvzaton s nvar-
aby accompaned by an ncreasng abundance
n food suppes from a possbe sources, both
vegetabe and anma.
At the same tme, even Dr. Hutchnson ad-
mts that human fe can be mantaned upon
a vegetaran det. Neary one-haf of the
human race, he wrtes, has been compeed
from sheer necessty to prove that thess n ts
actua e perence but we fnd absoutey no
|ot of evdence n support of the contenton
that there s any advantage or superorty n
the vegetabe det as such no more than that
there s any nherent superorty n a pure an-
ma det as such. . . . There s no vad or
174
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f
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F
,

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A
V
I
D

M
A
T
T
H
E
W

(
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s

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n

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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


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3
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3
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2
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1
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#
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e
THE CASE AS TO MEAT
necessary ground, so far as we have been abe
to dscover, for the e cuson of any known
artce of food, whether vegetabe or anma,
from our det st n heath.
Dr. Hutchnson s vews were prnted n a
popuar magazne, and have been very wdey
quoted, but he seems to have wrtten wthout
payng attenton to a number of scentfc n-
vestgatons whch suggest ampe grounds for
the radca reducton of the meat porton of
the ordnary det. Among these are the e -
perments of Dr. Horter of New York, Pro-
fessors Mende, Chttenden and Fsher of
Yae, Dr. Fenton . Turck, and such word-
known physoogsts as Combe of Lausanne,
and Metchnkoff, Gauter, and Tsser of
Pars. The eaborate researches of Dr. e-
ogg of atte Creek are dsmssed by Woods
Hutchnson, because of the fact that Dr. e-
ogg not ony uphods the e cuson of meat
from the det for purey scentfc reasons, but
aso on ethca grounds. The wrters of ths
book, however, have dscarded meat from ther
detary for scentfc reasons, payng as tte
17
r
G
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f
o
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Y
O
U
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S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


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3
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2
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,

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/


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:
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w
.
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#
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e
GOOD HEALTH
attenton to the ethca sde of the queston as
Dr. Hutchnson coud desre. They w gve
n ths pace a bref summary of these scentfc
reasons.
THE ELGIAN E PEPIMENTS
We have aready tod of the e perments
whereby Professor Fsher of Yae proved the
superor endurance of vegetarans over meat-
eaters. It happens that e perments of the
same nature were carred on at about the same
tme by two women scentsts n egum, Dr.
. Ioteyko, head of the aboratory at the Un-
versty of russes, and Me. Vara pan.
They studed the queston of vegetaransm by
severa methods, and became convnced that the
vegetaran regme s a more ratona one.
Ther e perments were for the most part
comparsons of strength and endurance be-
tween men and women subsstng on the usua
hgh proted, or fesh det, and men and women
who for onger or shorter perods had abn
staned entrey from meat. The resuts tay
remarkaby wth those obtaned by Professor
Fsher. So far as strength was concerned,
176
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,

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A
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M
A
T
T
H
E
W

(
U
n

v
e
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s

t
y

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f

C
a

f
o
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n

a
,

L
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e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


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3
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3
3
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1
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2
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1
6
P
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c

D
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m
a

n
,

G
o
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-
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d


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#
p
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e
G
e
n
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a
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e
d

f
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Y
O
U
S
S
E
F
,

D
A
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I
D

M
A
T
T
H
E
W

(
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2
0
1
2
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0
4
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3

1
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:
3
2

G
M
T


/


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P
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a

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#
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e
7TE rSV/ YOP
PU LIC LI PAPY
ASTOP, LENO
TILDEN FOUNDATIONS
G
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S
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F
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1
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G
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T


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D
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a

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:
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w
.
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#
p
d
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o
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e
THE CASE AS TO MEAT
very tte dfference was dscovered between
vegetarans and carnvores. In endurance,
on the other hand (and t s endurance that
most peope need) a very remarkabe dffer-
ence was found, the vegetarans surpassng the
carnvores from 0 to 200 . The russes
nvestgators found aso that the vegetarans
recuperated from fatgue far more qucky
than the meat eaters, a dscovery whch was
one of the most remarkabe features of the
Yae e perments.
In commentng upon the egan e per-
ments, Professor Fsher wrtes:
dr. turck s nvestgatons
It s possbe that fesh-eatng, as ordnary
practced, s n|urous both because of e ces-
sve proted and because meat, as such, contans
posonous eements. It s we known that
Lebg came to repudate the dea that the e -
tractves of meat were nutrtous, and that n-
vestgaton has shown them to be posonous.
Professor Fsher aso ponts out that Dr. F.
. Turck has found that dogs, mce, and rats
177
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F
,

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A
V
I
D

M
A
T
T
H
E
W

(
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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GOOD HEALTH
fed on meat e tractves e hbt symptoms of
posonng and often de. The posonous ef-
fect s aggravated by ntestna bactera, whch
fnd n these e tractves an e ceent cuture
medum. Dr. Turck concudes:
(1) It s ceary evdent from these e -
perments, whch correspond to the nvestga-
tons of others, that the n|urous effects of
meat are due not so much to the musce pro-
ted, myosn, as to the e tractves.
(2) That the n|urous effects of the e -
tractves are ncreased through the acton of
ntestna bactera.
Dr. Turck does not fnd any evdence that
the e tractves n sma quanttes are n|u-
rous.
Dr. Turck therefore concudes that the
hgh ver who uses much fesh and aso an
e cess of starch and sugar s a bad rsk for
fe nsurance companes. He recommends, f
meat s to be used, that the e tractves frst be
removed by speca processes, whch he e -
pans.
These nvestgatons, wth those of Combe
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THE CASE AS TO MEAT
of Lausanne, Metchnkoff and Tsser, of
Pars, as we as Herter and others n the
Unted States, seem graduay to be demon-
stratng that the fanced strength from meat
s, ke the fanced strength from acoho, an
uson. The beef and ae of Engand are
argey sources of weakness, not strength.
THE DANGEP OF INFECTION FPOM MEAT
It has aways been conceded that by eatng
raw or underdone beef or pork one may ac-
qure tape worms and that n eatng raw or
underdone pork one runs the same rsk of con-
tractng that uncurabe maady, trchnoss.
The danger from these sources, however, s
comparatvey sght, snce most peope eat
ther meat we cooked but n the vew of
many modern scentsts a meat eaters are open
to a partcuar form of germ nfecton whch
nvoves a knds of meat, fsh, fesh and fow,
cooked as we as uncooked.
Everybody knows how ready meats of a
knds, and partcuary seafood, such as fsh,
oysters and cams, undergo putrefacton. The
179
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GOOD HEALTH
processes of decay n fsh and anmas begn
wthn an hour or two after death, under the
nfuence of putrefactve bactera, whch are
aways present n the coon, or arge ntestne
of anmas, upon the skn and n the atmos-
phere about them. Ordnary cookng does not
destroy them, for they are abe to stand
the ordnary cookng temperature. Sat and
smoked fsh, and other meats have these germs
present n vast muttudes and beef and game
that s hung for a ong tme n order to
become tender, are so far advanced n de-
cay before they are brought to the tabe that
every mnute partce of them s ave wth
these germs.
These facts are granted by a but the
physoogst who favors the use of meat, says
that uness e cessve quanttes are consumed,
the heathy person undergoes tte rsk. The
argument s, that when the germs are swa-
owed nto the stomach they are there destroyed
by the acton of the gastrc |uce, whch s
germcda but e perments have atey proved
that some of these germs escape destructon
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GOOD HEALTH
putrefacton and of varous dseases. They
are to-day consdered as the most potent
causes of many chronc maades, and especay
of that most common of dseases, ntestna
autonto caton.
Dr. Neson found that n one specmen of
raw beef, there were present per most gram
of matera 10 ,000 aerobes and 90,000 anae-
robes. On the outsde of the beef after t had
been fred, there were no germs present, but
on the nsde of the fred beef, he found 3000
aerobes and 2000 anaerobes per gram. Wth
three other specmens of beef, that were
broed, and boed, and roasted, respectvey,
the resuts were generay smar. Of a
modes of cookng, roastng seems to have east
effect upon the bactera, for n specmen No.
3, whe there were fewer bactera than n spec-
men No. 1 before cookng, there were found
after t had been we roasted 1 0,000 aerobes
and 160,000 anaerobes.
In fresh fsh raw there were found 870,000
anaerobes per gram n sardnes n o, 14,000,-
000 whe n codfsh that had been soaked to
182
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THE CASE AS TO MEAT
remove the sat, there were found 47,600,000.
In another e perment specmens of meat were
secured such as were served on the dnng tabes
of one of the promnent cty hotes, and taken
at once to the aboratory, where wthout deay
bactera cutures were made. A specmen of
sron steak was found to contan 378,000,000
anaerobes per gram of most matera.
An nterestng e perment whch showed the
ncrease of anaerobes or poson-formng germs
n dead fesh, was that made wth two chckens
of equa sze, one of whch was drawn, and the
other undrawn. oth were paced under the
same condtons n a room the temperature of
whch was mantaned at 70 Fahrenhet. ac-
tera cutures were made at frequent nter-
vas, wth resuts as gven n the foowng
tabe, the fgures showng the number of bac-
tera per gram of most matera.
No. 11 Drawn No. 12 Not Drawn
Aerobes Anaerobes Aerobes Anaerobes
S hrs after death.... 4, 00 ,6 0 ,000 6, 00
2d day 8, 00 9,000 10,000 12,000
3d day 17,000 16,000 60,000 20,000
It must be remembered that these chckens
18S -f
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GOOD HEALTH
were freshy ked, and that the anaerobes had
no such opportunty to ncrease as n ordnary
market beefs.
Specmens of severa other knds of meat
were purchased n the market, and at once
taken to the aboratory for study. Cutures
were made mmedatey on reachng the abora-
tory, and agan after the meat had been a-
owed to stand (covered) at room temperature
for twenty hours. The foowng tabe shows
the resuts of the bactera counts:
actera Per Gram (Most)
Immedatey after purchase
Specmen Aerobes
No. 13 Large sausage 60,000,000
No. 14 Sma sausage 834,400,000
No. 1 Pound steak 420,000,000
No. 16 Poast beef 2 2,000,000
No. 17 Smoked ham 47,320,000
No. 18 Hamburger steak. 138,000,000
No. 19 Pork 63 ,600,000
No. 20 Porterhouse steak 81,920,000
Anaerobes
420,000,000
663,000,000
60,000,000
60,000,000
43,120,000
129,000,000
126,040,000
30,800,000
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THE CASE AS TO MEAT
/fter beng kept at room temperature for twenty hours.
Specmen Aerobes Anaerobes
No. 13 Large sausage 770,000,000 490,000,000
No. 14 Sma sausage 770,000,000 640,400,000
No. IS Pound steak 7 0,000,000 840,000,000
No. 16 Poast beef 728,000,000 7 0,000,000
No. 17 Smoked ham 616,000,000 7 0,000,000
No. 18 Hamburger steak. 784,000,000 700,000,000
No. 19 Pork 9 2,000,000 1,036,000,000
No. 20 Porterhouse steak. 336,000,000 700,000,000
These e perments were made n the wnter
tme, when, because of the dmnshed amount
of dust n the ar, germs are ess abundant.
Even n the wnter tme, however, certan
meat products smpy swarm wth germs. A
specmen of raw ver e amned n anuary
was found to contan 269,800,000 bactera per
ounce or gram. Paw sausage contaned 48,-
280,000 bactera per ounce or gram.
A food whch ntroduces these deady or-
gansms, the anaerobes, at the rate of ten to
twenty-fve bons to the ounce, as do pork,
beef and sausage, must certany be cassed as
uncean, sad Dr. eogg, n summng up
the report on hs e perments. When thou-
sands are day ndugng themseves n ths
18 ,
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GOOD HEALTH
detary, what wonder that rght s dsease, en-
terts, and other maades due to germs and
germ posons are so rfe and so rapdy ncreas-
ng It s qute as mportant to keep the n-
sde of the body n a sweet, cean and whoe-
some condton as to mantan a whoesome
state of the e terna porton of the body.
CANCE AND MEAT EATING
That nothng coud seem more defnte than
the connecton between cancer and the practce
of eatng nferor meat, s the concuson
reached by Dr. G. Cook Adams, who made a
seres of statstca studes under the drecton
of the Chcago oard of Heath. There
cannot be the sghtest doubt, says ths e -
pert, that the great ncrease n cancer among
the foregn born of Chcago over the preva-
ence of that dsease n ther natve countres, s
due to the ncreased consumpton of anma
foods, partcuary those derved from ds-
eased anmas. Ths concuson substantates
the orgna deductons made by Dr. Adams
186
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THE CASE AS TO MEAT
from nvestgatons carred on over a number
of .years n Austraa and London.
Dr. Woods Hutchnson stated that the rse
of any naton n cvzaton s nvaraby ac-
companed by an ncreased abundance n food
suppy and the rse of these foregn born n
Chcago n cvzaton substantates Dr.
Woods Hutchnson s vews. Pecevng more
wages than n ther natve homes, where ther
det was smpe, they are enabed to nduge n
a meat det dened them n Europe. The re-
sut s an ncrease n the death rate from cancer
between the years 18 6 and 1866 of 680 ,
whe from 1866 to 190 the ncrease was
232 .
In 190 cancer was responsbe for one n
every twenty-three deaths, whe n 1906 one
death n every 21.8 was due to ths horrbe ds-
ease. The Itaans and the Chnese were the
ony two of a the races represented n
Chcago that do not show a far greater death
rate from cancer than n ther own homes.
The Itaans keep up the use of macaron and
spaghett, whe the Chnese adhere to ther
187,
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e
GOOD HEALTH
natve det of rce. The natons showng the
hgher mortaty consume arge quanttes of
canned, preserved, dred and pcked meats,
sausages, etc. It was aso shown that the buk
of the fresh meat prepared at the pant of a
saughterng company was stock condemned
by offca nspectors, and ths, was the meat
eaten by the poor.
INVESTIGATIONS IN NEW YOP
Dr. W. H. Gufoy, of the New York
Heath Department, recenty pubshed the re-
suts of nvestgatons of the death rate among
foregners n New York, and showed that can-
cer, heart dsease and chronc rght s dsease
have ncreased aarmngy n recent years, and
hs statstcs show that foregners of fesh eat-
ng natons revea the hghest rates for the
three dseases mentoned, n marked contrast
wth natons that consume from 0 to 400
ess meat per capta. The foowng st shows
the e act comparson:
188
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e
THE CASE AS TO MEAT
Deaths per 100,000 among Fesh-eatng Foregners
Chrgnc
Heart rght a
Cancer. Dsease. Dsease.
Irsh 166.6 381.2 410
German 1 1. 231. 212
Engsh 140 207 209
oheman 246 237.4 2 .7
Deaths per 100,000 among Natonates noted for
Sma Consumpton of Meat
Chronc
Heart rght s
Cancer. Dsease Dsease.
Anstro-Hungaran .. 1 1. 190.7 131.2
Swedsh , 84.7 69-7 99-6
Posh 130 170 121
Itaan 63.7 161 107.7
Another argument whch the opponents of
meat-eatng brng forward, s based upon the
fact that n eatng fesh whch contans bood,
we consume a great dea of waste matera and
posons from the body of the anma. When
the bood fows from the heart outward to each
organ of the body t s a fe-stream contan-
ng fe-gvng o ygen and partces of fresh
food matera for the use of the tssues, but
when t fows back t s freghted wth the ee-
ments of dsease and death, wth posonous
189
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GOOD HEALTH
substances whch are the b-products of organc
actvty, and whch, f retaned n the body for
any ength of tme nvaraby cause dsease.
The rapdty wth whch the bood becomes m-
pure and posonous may be easy noted by
wndng a strng about the fnger, when the
fesh w qucky turn a bue coor. Anmas
de as men and women de, wth ther aments
wthn them, and f you eat of them you eat
the products of ther dsease process. Tuber-
cuoss s known to be one of the maades some-
tmes transmtted by the use of fesh. Numer-
ous epdemcs of typhod fever have been
traced to the use of oysters.
THE PPOTEID APGUMENT
It had generay been assumed by physoo-
gsts that the great vrtue of meat ay n the
greater dgestbty of ts proted matter. Pe-
cent e perment nvestgatons, however, have
shown that the vegetabe proteds are as a rue
not ess dgestbe than those from anma
sources. The vegetabe proteds are often
packed away and enveoped n ceuose or
190
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THE CASE AS TO MEAT
other matera dffcut of dgeston, or are per-
meated wth fats, as n some of the nuts but
modern methods of preparng grans for the
market, and aso the thorough cookng of
them, remove ths dffcuty.
The defcency of ordnary vegetabe de-
tares n proteds has been a ground for crt-
csm by the opponents of ths regmen. Snce,
however, the researches of Chttenden, Men-
de, Metchnkoff, Dr. Fon, and others have
shown us that we need much ess proted than
the eder schoo of physoogsts so ong sup-
posed, ths ob|ecton oses ts weght. And,
furthermore, there are many nut foods whch
are even rcher n proteds than cooked meats.
Cooked meat contans 2 of proteds, whe
peanut butter contans 29 . The edbe por-
ton of wanuts contans 27 , and the edbe
porton of pne nuts 3 .
To sum up the argument n ths matter t
s our beef that modern scence has demon-
strated that e cessve meat eatng s danger-
ous, because of ts hgh proted content and ts
abty to germ nfecton and, aso, that we
1911
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e
GOOD HEALTH
can obtan a the eements whch meat contans
from other knds of food whch are not open
to the ob|ectons fary to be made aganst the
use of meat. Nevertheess, here, as esewhere,
t may be sad that Fetchersm, compete
mastcaton s agan the key that unocks the
souton of ths probem for many. Thorough
mastcaton eads to the use of ess meat t
aso gves the germcda sava a chance to k
harmfu germs and t ads the dgestve or-
gans very materay. Eat meat says the
ratona physoogst f you fee you must, or
f t s dffcut to abandon ts use, but be care-
fu to chew t we.
It s true, to be sure, that the dgeston of
proted s accompshed not by sava, but by
stomach |uces, whch woud seem to be an
argument n favor of botng meat (as the dog
does), but the mere maceraton of the meat by
the teeth, f nothng more, s a hep to the
stomach n ts work of dgeston.
m
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g

THE CASE AGAINST STIMULANTS

THE domnant note of the dscusson that
for years has been waged n scentfc
and medca crces as to the effect of a-
coho on the human consttuton has been, to
the puzzed ayman at any rate, the nsstent,
reterated cry of the fundamenta mystery
of acoho. Acoho s poson cres one schoo.
It s not anythng of the sort, beng, as a mat-
ter of fact, a food retorts the opposng schoo.
Its use n heath or ts admnstraton to pa-
tents sck of any ament s hardy short of a
crme, decares one eadng physcan. Tut
tut acoho n moderaton does no harm, and
t s nvauabe n the treatment of many ds-
eases repes another. And so the arguments
proceeded.
Summng up hs vews of the deberatons
of the rtsh Assocaton for the Advance-
ment of Scence, recenty hed at Lecester,
19s
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GOOD HEALTH
Engand, and whch formed a storm center for
the great acoho debate, a noted chemst n
London Scence, sad that we know how far
the sun s, and can te the weght of the earth,
predct when the ne t comet may be e pected,
and gve true answers to many other mpor-
tant questons, but we do not know anythng
to speak of on the sub|ect of acoho. As to
the dscussons that have waged at Lecester
and esewhere on the queston of the medca
use of acoho, the genera mpresson eft on
the word of aymen s that they a (the noted
authortes) dsagreed wth one another more
or ess, and that nobody can decare wth any
scentfc authorty whether acohoc quor s
good for us or bad for us.
We propose here to descrbe the work of one
scentst who has made e perments whch en-
abe hm to decare wth authorty that acoho
s n|urous. Ths nvestgator s Chares E.
Stewart, M. D., of the atte Creek San-
tarum. He has cosey studed the work of
Sr Edward Wrght, London, the dscoverer
of Opsonns and hs e perments were sug-
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THE CASE AGAINST STIMULANTS
gested by those of Wrght. They ed hm to
the dscovery that acoho has a harmfu effect
on the bood by owerng ts suppy of opso-
nns.
It has been demonstrated to the satsfacton
of most students of Wrght and Metchnkoff,
and ther aes, that the opsonns form one
of the most vauabe of the body s defences
aganst dsease. And f Dr. Stewart has
demonstrated that acoho posons the opso-
nns, t must be admtted that at ast a postve
and tangbe proof has been brought forward
of acoho s harmfu quates. What nour-
shes and strengthens the bood, heps the fe-
force wthn us what weakens or posons the
bood, s an attack upon the very ctade of
vtaty. Acoho, says Dr. Stewart, s such an
enemy.
In such dseases as pneumona and tuber-
cuoss, the whte ces, accordng to Wrght,
cannot effectuay combat the germs uness
there are penty of opsonns present to ad
them. Now, n treatng pneumona and tuber-
cuoss, many practtoners encourage the use
193
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:
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GOOD HEALTH
of acoho. Dr. Stewart beeved that acoho
was n|urous. Havng heard Sr W. Edward
Wrght s ectures, he asked hmsef the ques-
ton:
Can the ev effects of acoho be due to
ts owerng of the opsonc power of the
bood
He nsttuted a seres of e perments to
determne, f possbe, the facts n the case.
He frst of a admnstered to four persons
who a ther ves had been tota abstaners,
two ounces each of port wne. The norma
opsonc power of each of these ndvduas had
been determned as beng 7 or above that
s to say, t was we above the pont at whch
the opsonc power must be mantaned n order
that the whte ce may do effectve fghtng.
At the tme when the sub|ects took the port
wne, the frst sub|ect had a norma amount of
opsonc power to resst the germ of tuber-
cuoss whch may be e pressed by the term
1.13., and a norma power of resstance to
the pus germ, whch nfects wounds, of 1.06.
After drnkng the wne, both those powers of
196
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f
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,

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A
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M
A
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T


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2
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s
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#
p
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e
THE CASE AGAINST STIMULANTS
resstance were owered most perceptby the
frst to .8 , and the second to .67. Smar re-
suts, n greater or ess degree, foowed n a
other cases. The port wne decreased the
power of the bood to make opsonc sauce for
the whte ces.
In a second seres of e perments, two
ounces of Scotch whsky were taken an hour
apart that s, the norma nde was taken, and
mmedatey afterwards an ounce of the Scotch
whsky was taken, an hour ater another
ounce, and an hour after ths the nde was
taken agan. The resuts here were smar.
For the germs of tubercuoss t was dscovered
that the opsonc power had dropped 10 and
for the streptococc (or pus-formng) germs
about 8 .
In another e perment where two ounces of
sherry wne were used, the opsonc power for
the germs of tubercuoss dropped 11 and
for the streptococc .
In another e perment where four ounces
of champagne were taken, the opsonc power
dropped 9 for the germs of tubercuoss and
197
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3

1
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:
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#
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e
GOOD HEALTH
19 for the streptococc germ. Many other
e perments were performed, but they gave
practcay the same resuts. The opsonc
power decreased n proporton to the amount
of acoho contaned n the quor.
Dr. Stewart carred on hs e perments n
the aboratory of the atte Creek Santarum,
wth the assstance of Dr. A. W. Neson. He
reported hs resuts to the Amercan Socety
for the Study of Acoho and Drug Neuroses:
I reaze that there are a great number of
factors whch nfuence the opsonc power of
the bood, and that there s consderabe vara-
ton n even what may be consdered norma
cases, but, notwthstandng these varatons,
there s a suffcent unformty to enabe us to
make some very vauabe deductons. I fee
|ustfed n concudng that acoho has a
marked nfuence n reducng the vta forces
of the body, thereby greaty nterferng wth
the natura power of the body to remedy a-
ments. Snce Wrght has shown that out of
a comparson the most vauabe asset n med-
cne es n rasng the ant-bactera power of
193
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3

1
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:
3
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THE CASE AGAINST STIMULANTS
the bood, the admnstraton of acoho, whch
accordng to these e perments, s pro-bacte-
ra, and as such a strong abty nstead of an
asset, shoud be emnated from our thera-
peutcs, at east so far as nterna admnstra-
ton n nfectous dseases s concerned.
Whe ony a comparatvey few e per-
ments have been made, the resuts obtaned
have been unform, and |ustfy, I beeve, the
premnary report of t gven to the medca
professon and the pubc wth the hope that
t may encourage others to pursue the work
further n ths drecton.
Heretofore, when any statement was made
to the effect that acoho caused ths or the
other dsease, or ament, or harmfu effect of
any sort on the human consttuton, the repy
coud be and was made that the case coud not
be proven that there were aways crcum-
stances whch mght be construed as showng
that other factors besdes acoho nfuenced
the stuaton. Now, however, I beeve that
we have opened up a ne of nvestgaton
whch w pace the proofs aganst acoho on
199
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(
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2
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4
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3

1
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3
2

G
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GOOD HEALTH
a sod scentfc bass by demonstratng ts n-
|urous effect on the bood, whch s the fe.
In the same aboratory where Dr. Stewart
paced hs case aganst acoho, e perments
are beng made whch show n the same drect
way that such drnks as tea and coffee aso
ower the opsonc power of the bood. Into
the Unted States aone are mported more
than one bon pounds, or fve hundred thou-
sand tons of tea and coffee each year. It s
estmated that tea and coffee contan from
three to s per cent, of poson. Therefore,
more than ffteen thousand tons of poson, so
deady that twenty grans mght produce fata
resuts f admnstered to a fu-grown man n
a snge dose n a more than ten bon
deady doses of poson, or, fuy s tmes as
much as woud be requred to k every man,
woman and chd on the face of the earth, are
brought nto ths country every year, as com-
ponent parts of substances whch are com-
mony regarded as peasant foodstuffs.
TEA AND COFFEE
200
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2
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1
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#
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e
THE CASE AGAINST STIMULANTS
Ths s the case stated aganst coffee and tea
n ts broadest and most emphatc form. The
opponents of the use of tea drnkng term
both tea and coffee drugs. What s com-
mony thought to be the peasantest property
of both tea and coffee, namey, ther abty
to bansh one s sense of fatgue, s regarded by
the crtcs of the tea and coffee drnkng habts
as perhaps the most suffcent evdence of ther
posonous character.
No one woud doubt for a moment, says
one such crtc, the posonous nature of a
drug capabe of producng rresstbe drows-
ness n a person who s not weary, as morphne
woud, for nstance. Vce versa, the power of
a drug to produce wakefuness n a person
strongy ncned to seep as the resut of
fatgue s equa evdence of ts posonous
character. The saow compe on common
among women of the hgher casses who have
reached mdde fe, the amost unversa nerv-
ousness among Amercan women, and many
common dgestve dsorders, and the ncreasng
prevaence of nervous or sck headaches, afford
201
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(
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2
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1
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s
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#
p
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e
GOOD HEALTH
to the e perenced physcan ampe evdence of
the to c or posonous character of tea and
coffee.
Tea and coffee contan (n addton to
caffene) tannc acd, and varous other voate
posons, each of whch produces characterstc
harmfu effects. The voate os gve rse to
nervous e ctabty, and after a tme provoke
serous nervous dsorders. Caffene s a nar-
cotc, whch has been shown to dmnsh the ac-
tvty of the peptc gands and thus serousy
to nterfere wth the norma operaton of the
organs of dgeston. The emnent physoo-
gst, Wofe, showed by e perments that three
grans of caffene an amount that mght
easy be mbbed n an ordnary cup of tea or
coffee very substantay mpars the quaty
of the gastrc |uces, essenng ther tota
acdty. Poberts e perments showed that tea
and coffee nterfere wth the acton of the
sava upon the starch of the food, and at tmes
may even whoy destroy ts effect.
G
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f
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F
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A
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2
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1
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1
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:
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G
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T


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P
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s
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#
p
d
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e
DIET PEFOPM IN THE FAMILY
THE reader s now famar wth the new
deas upon the sub|ect of human nu-
trton. It s obvous, of course, that f
these deas shoud ever come nto genera ac-
ceptance, there woud be enormous changes n
the every-day habts of human bengs. And
we can we magne that a person mght be
fuy convnced of the soundness of a the
arguments whch have been advanced n ths
book, and yet shrnk n dsmay from the com-
pcatons ncdenta to appyng them.
We ourseves have faced these dffcutes n
many forms. We have wshed to have two
meas, and yet fet obged to have three, be-
cause a our frends had them, and we dd
not wsh to be hermts. We have wshed to
avod meat, and yet have eaten t, because t
was on the tabe, and we dd not ke to starte
our hostess and perhaps fnd ourseves n-
203
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(
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2
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2
-
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4
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1
7
:
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G
M
T


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2
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P
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D
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m
a

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,

G
o
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s
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#
p
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e
GOOD HEALTH
voved n an argument about vegetaransm, n
the course of whch we had ether to permt a
good cause to go down nto defeat, or ese to
te facts about meat whch woud take away
every one s appette for meat, and for vege-
tabes as we. ut n the end, the desre for
heath has conquered a other motves wth us,
and we have broken wth every trace of the od
ways. It seemed to us that we woud hep
and nterest others f we gave some account of
how the new deas have worked out n practce,
and the day regmen of a famy whch adopts
them.
Ths book s wrtten n ermuda, where the
wrters have been vng n co-operaton, aong
the nes worked out at Hecon Ha, ony
upon a much smaer scae. Ther party con-
ssts of eght aduts and three chdren ths
ncudng two governesses, a secretary, and a
servant. They ve n an soated neghbor-
hood, upon the waterfront. Most of the party
seep out of doors on the broad verandas of the
house, whe the wde doors and wndows of
the other rooms afford ampe ventaton.
G
e
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a
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f
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O
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E
F
,

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A
V
I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

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M
T


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P
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D
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a

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,

G
o
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.
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a
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a
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s
s
_
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s
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#
p
d
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g
o
o
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e
DIET PEFOPM IN THE FAMILY
Day sea-bathng s the habt of a of the
group.
The marred women of the party assume n
turn the drecton of our detares that s to
say, they choose the menus, and attend to the
orderng of the food suppes. We eat but
twce a day, and the menus are made up en-
trey of fruts, grans, nuts and vegetabes,
wth the occasona use of eggs. We obtan
from the atte Creek Santarum a great
number of the foods we use, avang ourseves
of ts spenddy managed food-department.
The chdren eat three tmes a day, but ther
breakfasts are very ght, consstng of orange
|uce and a fg or two, or perhaps a banana.
The chdren have ths ght breakfast m-
medatey after arsng. At ten o cock comes
the prncpa mea of the day for the whoe
househod. An effort s made to make ths
mea we baanced that s to say, to have
the proporton of proteds, carbohydrates and
fats. There are usuay not more than two, or
at the most, three cooked dshes. Sometmes
the man dsh s a soup sometmes t s baked
20
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GOOD HEALTH
or boed macaron wth tomato dressng
sometmes t s bean or pea croquettes some-
tmes t s scrambed eggs, or the yoks of hard
boed eggs.
We have a constant suppy of fresh vege-
tabes, the |usty ceebrated ermuda onon
beets, turnps, egg pant, raw cabbage, pota-
toes, whte and sweet, rce, homny, green peas,
tomatoes, and ettuce.
We have corn pones, corn bread, brown
bread contanng oatmea, ordnary whte
bread, and oven toast that s to say, sces of
bread baked n the oven unt t s brown a the
way through. From atte Creek we have
mat honey, mated nuts, rpe oves, ove o,
fg and prune marmaades made wthout cane
sugar, varous crackers and gran preparatons,
and severa other nut products. The San-
tarum heath-chocoate, a sweet made wthout
the use of cane sugar, and wth chocoate d-
vested of ts caffene, aso appears on our tabe.
We have emnated dessert at dnner, havng
earned not ony at atte Creek, but n the
sore schoo of e perence, that the hetero-
206
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#
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DIET PEFOPM IN THE FAMILY
geneous m tures of cream or mk and cane
sugar and varous mushy stuffs, aong wth
hutter or ard, n the shape of pes and pud-
dngs and cakes, are e tremey undesrabe
foods. We fnd the sweet, pure taste of mat
honey an adequate and hghy satsfactory sub-
sttute.
Fruts rarey appear on the tabe at dnner,
snce we do not wsh to m them wth vege-
tabes. They make ther appearance n great
abundance at supper, whch we have at fve
o cock. At ths mea we have varous cooked
fruts, such as prunes or aprcots or baked or
stewed appes and of uncooked fruts,
oranges, appes, fgs, bananas, grapes, and
whatever ese the market affords. Wth these
we have zwebach and common bread or
crackers. At both meas appears Yogurt, an
acduous and agreeabe beverage whch grate-
fuy checks thrst and n tsef nourshes, and
s aso the vehce whereby mons of benefca
germs are ntroduced nto the body.
The work of preparng and servng these
two meas s done by one person and that per-
207
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GOOD HEALTH
son has tme eft to pay tenns and go n
swmmng wth the rest of us. The tota cost
of the food s ess than thrty doars a week
cooked and served, ts cost s about three do-
ars and a quarter a week per person. In ths
connecton t shoud be e paned that er-
muda prces, for even the commonest thngs,
are n e cess of prces n New York. We pay
fve cents each for eggs and tweve cents a
quart for mk. We have oranges by the
barre, but they come from Caforna, or from
amaca by way of New York. We have
ove o at four doars a gaon, and sterzed
butter at ffty cents a pound. And n add-
ton the fgures quoted ncude e pressage and
steamer charges, and ten per cent, duty as we.
We menton these thngs for the ght they
throw upon the reatve costs of the vegetaran
and carnvorous fe.
The reader w aso wsh to know about the
heath of a famy vng n ths manner.
When we came here a our chdren were haf-
sck from too ong contact wth ctes, and we
were not used to the cmate, and so one of
208
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,

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DIET PEFOPM IN THE FAMILY
them caught a severe cod. Wth ths e cep-
ton there has not been a day s sckness among
them, nor the remotest trace of an ament. If
we were to descrbe ther ooks the reader
mght attrbute t to parenta bndness, and
so the proper pan seems to us to nsert a pc-
ture of them, and et the reader come to hs own
concusons.
For the gudance of any housewfe who
may wsh to try our regmen, we gve a few
typca menus, and aso recpes for some of
the favorte dshes of our famy. We are a
hungry when meatme comes n our househod,
and we en|oy the surprses of the menu wth
a the zest that we ever wecomed roast turkey
and pumpkn pes n the od days. And ths
seems n some magca way to be true, not
ony of ourseves, but aso of such guests as
happen aong. It s worth notng that three
dfferent persons, who have never before
known or thought anythng about vegetaran-
sm, have stayed wth us for perods of severa
months and a of them have faen nto the
ways of our househod, have been we and
209
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GOOD HEALTH
strong, and untroubed by cravng for meat
and n two cases have found, to ther great ds-
may, that they were ganng n weght upon
two ow proted meas a day
The frst of the tabes whch foow contans
a typca menu for a week and the second
gves an e tra st of dnners. The thrd
shows what we do upon some speca occason
t was the banquet whch we prepared for
Mark Twan ony, aas, hs physcan had
ordered hm to be home by sundown, and he
coudn t stay to partake of t.
Inasmuch as a peope cannot change ther
mea hours n accordance wth those we have
suggested, we gve these menus upon the bass
of three meas a day, wth the varous food
eements propery baanced. We have aso
ncuded smpe desserts, for the beneft of
those who do not care to dspense wth ths
feature. The menus n our own home are
smar to these, wth the e cuson of the
breakfasts and the dessert.
Very good vegetaran cook books are those entted
Scence n the tchen, and Heathfu Cookery, both of
them by Mrs. E. E. eogg, the wfe of the superntendent
210
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f
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F
,

D
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M
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2
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1
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:
3
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T


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#
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DIET PEFOPM IN THE FAMILY
Monday
reakfast
Oranges
Poached eggs
Graham gems
Dnner
Lma beans, dred or fresh
aked potatoes
M ed nuts
Whoe wheat bread
Lettuce saad
Tapoca puddng
Supper
Oven toast brown bread
Cottage cheese
Appe sauce
Amond cream
Fgs
ananas
Tuesday
reakfast
Grape frut
Corn mea mush wth cream
uttered toast
of the atte Creek Santarum. Some of the books whch
are sted n another pace as beng those whch a student of
the new art of heath mar read w aso furnsh many good
recpes. The Art of Lvng n Good Heath, by Dr. Dane
S. Sager, w be found especay hepfu n ths regard. We
gve n the Append three smpe menus of the atte Creek
Santarum. These menus have the food vaues ndcated, and
w be found very usefu n gvng a rough dea of the num-
ber of caores contaned n ordnary foods.
211
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S
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F
,

D
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W

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2
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4
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1
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:
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T


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#
p
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GOOD HEALTH
aked macaron
M ed nuts
rown bread
To-.v.Ato saad wth mayonnase dressng
Indan mea puddng
Sapper
webach
rown bread
Ppe oves
Stewed prunes
Dates
ananas
Hot mated nuts
Wkd ksdat
reakfast
aked appes and cream
Omeet
Pop overs
Dn ter
Peas pattes wth tomato sauce
aked sweet potatoes
Whte bread
oed onons
aked custard
Supper
Oven toast
Whoe wheat bread
Nut butter
212
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f
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O
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F
,

D
A
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A
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T
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W

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2
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1
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:
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T


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a
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#
p
d
-
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e
GOOD HEALTH
Assorted nuts
eet and ettuce saad wth mayonnase dressng
Corn pones
Cottage puddng
Supper
Goden maze crackers
Graham bread
Nut butter
Canned frut
ananas and appes
Saturday
reakfast
Grape frut
Toasted corn fakes wth cream
uttered toast
Marmaade
Dnner
aked beans
Cabbage saw
aked potatoes
Mashed turnps
rown bread
aked appes wth cream
Supper
Oven toast
rown bread
Cottage cheese
Sced pneappe
ananas
Fgs
214,
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#
p
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DIET PEFOPM IN THE FAMILY
Sunday
reakfast
Grapes
Soft boed eggs
Corn mea gems
Orange marmaade
Dnner
Pea and tomato soup
Succotash
Corn bread
Potato saad
aked bananas
M ed nuts and rasns
Supper
webach
Oatmea bread
Mated nuts
Ppe oves
Canned fruts
ananas
Dates
E tra Dnners
Yoks hard boed eggs
aked potatoes
eets
Prune puddng
21
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f
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F
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#
p
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e
GOOD HEALTH
-
Vegetabe soup
Cabbage saad
Corn bread
aked custard
Scrambed eggs
aked yonnase potatoes
eet and ettuce saad
Dates wth whpped cream
Macaron wth tomato sauce
Whoe wheat gems
Egg saad
Appe tapoca puddng
aked beans
Tomato, ch sauce
Mashed turnps
Lettuce wth French dressng
Lemon |ey
Pea soup
Corn pones
Potato and onon saad
Cabnet puddng
Peas pattes wth tomato sauce
Mashed potatoes
Carrots wth butter sauce
aked nuttoene wth cream sauce
aked sweet potatoes
Stewed tomatoes
aked appes and cream
216
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f
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F
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#
p
d
-
g
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e
DIET PEFOPM IN THE FAMILY
Lma beans (fresh or dred)
aked sweet potatoes
Lettuce
Corn pones
Stuffed dates
aked beans
Lettuce
Corn (canned or sweet)-
Nuts and rasns
Pecpes
Vegetabe soup: Cut n dce three turnps, three car-
rots, three onons, three potatoes. Cover wth water
and smmer for thrty mnutes. Cook one can of
tomatoes, or one quart of fresh tomatoes, stran and
thcken a tte wth four. Add to vegetabes and
cook thrty mnutes. Add butter and sprnke wth
parsey.
Corn pones: Three cups corn mea, 1 heapng teaspoon
sat, 1 tabespoon sugar, 1 heapng tabespoon butter.
Add bong water unt mea s scaded, pat t nto fat,
thn cakes and bake three-quarters of an hour.
Mayonnase dressng: Yok of egg add | cups ove
o, drop by drop, strrng n one drecton. uce of
two sma emons, 1 teaspoon sat.
Macaron wth tomatoes: Haf package macaron drop
nto a kette of bong water. o vgorousy for
thrty mnutes. To one can tomatoes add two onons
211
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#
p
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-
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e
GOOD HEALTH
chopped fne. Smmer unt onons are done, then
stran and thcken wth four. Put macaron nto
coander and rnse wth cod water. Add the tomato
sauce and smmer genty for ffteen mnutes. It s
we to do ths n doube boer to prevent burnng1.
ean or pea soup wthout meat or pork: Soak two
cups of spt peas over nght. In the mornng sce
and add two arge onons and smmer for severa
hours. Stran.
eans baked wthout pork: Use butter or nut butter
nstead.
ean and nut croquettes: Cook dred beans unt soft.
Stran through coander to remove a skns. Add
equa parts of wanut meat ground n chopper season
wth sat and a tte sage. M wth beaten egg.
Form nto croquettes and bake unt dry and ncey
browned. Serve wth tomato or cream sauce.
aked egg pant: o egg pant unt tender pare
and mash m wth bread crumbs and eggs, and bake
unt ncey browned. A tte fney chopped onons
may be added f desred.
Peas cutets: One cup pea pup, one cup steamed rce,
one grated onon, one-haf teaspoon sage, one-haf cup
tomato |uce, one-thrd cup browned four. M to-
gether and mod n cakes two-thrds of an nch thck.
ake haf an hour. Serve wth tomato or cream
sauce.
G
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#
p
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PEATHING AND E EPCISE
WE have devoted most of our space to
the probems of nutrton, snce nu-
trton s the most mportant factor n the
queston of how to keep n heath. We wsh
now to speak of other matters, of great m-
portance n the art of keepng we these are
breathng, bathng, and e ercse.
Many peope have ved for more than a
month wthout food. You can go for days
wthout water. ut f you are deprved of ar
for but a few mnutes, your death s certan.
S teen to eghteen tmes a mnute the norma
person respres, one breath beng taken for
every four beats of the heart, the centra en-
gne of fe. Each tme you breathe, the
amount of ar whch passes nto the ungs s
about twenty-fve cubc nches whch repre-
sent, however, but a sma part of the actua
capacty of the ungs. The average man can
219
G
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a
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d

f
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F
,

D
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#
p
d
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g
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e
GOOD HEALTH
take nto the ungs wth an ordnary nspra-
ton one hundred or more cubc nches, and s
abe to force out an equa amount wth an ord-
nary e praton. If you have strven your ut-
most to e pe a the ar possbe from your
ungs, there w st reman about one hun-
dred cubc nches of ar wthn them. The
tota ung capacty of the average man s about
three hundred and twenty-fve cubc nches, or
neary one and a haf gaons of ar.
THE INDISPENSA ILITY OF O YGEN
Sunght s the bass of a fe. It s sun-
ght whch pants absorb, and whch they
transform nto materas whch go to make up
the vng tssues of a thngs. The pace of
breathng n the process of fe s manfod.
ut ts prmary functon s to make avaabe
for the body s uses the sunght, or energy,
whch s stored up n the food we eat. It does
ths by means of the o ygen whch t contans,
and the purpose of breathng s to obtan from
the ar an adequate suppy of o ygen. O y-
gen s one of the essenta materas requred
220
G
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f
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F
,

D
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T


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#
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G
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f
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F
,

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#
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G
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S
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F
,

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w
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#
p
d
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g
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e
PEATHING AND E EPCISE
for the support of fe. Wthout o ygen the
whoe fe process woud come to an end.
From every hreath that s taken nto the body,
about one and a quarter cubc nches of o ygen
must be obtaned by the body, to keep up the
fre of fe wthn us. You cannot bum a
match, or your readng amp n the evenng,
uness there s an adequate suppy of o ygen
and even so does the body requre ths nds-
pensabe and a powerfu eement n order to
mantan tsef.
We have noted the fact that of the myrads
upon myrads of swarmng ces whch the
bood contans, a arge proporton are the o y-
gen-conveyers. When you take ar nto your
ungs, these ces absorb the precous eement,
and rush wth t to a parts of the body.
After dstrbutng the o ygen wherever t s
needed, they pck up for the return |ourney to
the ungs a manner of debrs and gases the
posons whch are produced by the organs of
the body as they carry on ther work. As
Metchnkoff has shown us, t s the accumua-
ton of posons produced by the actvty of our
221
G
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n
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a
t
e
d

f
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r

Y
O
U
S
S
E
F
,

D
A
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I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


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2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

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o
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g

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-
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d


/


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t
t
p
:
/
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w
w
.
h
a
t
h

t
r
u
s
t
.
o
r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
varous organs whch, uness propery dsposed
of, or kept beow e cessve quanttes, brng
about premature od age, the ma|orty of a
dseases, and eary death. The amount of
posons whch the average person throws off
from the body wth a snge breath, as has been
shown by decate aboratory e perments, s
enough to contamnate and render unft for
breathng three cubc feet or three-quarters of
a barre of ar. Assumng an average of
twenty breaths per mnute, whch s the norma
rate for breathng for aduts, the amount of
ar each person contamnates per mnute
w be s ty cubc feet, or one cubc foot a
second.
If you hod your breath for a mnute, you
w be conscous of an e tremey unpeasant
feeng, whch s the way n whch the body
manfests ts urgent need for o ygen. The
need of ventaton s not merey the need of
o ygen, however. There may be penty of
o ygen n the ar of a room whch has been
cosed for some tme, and whch has been
breathed n and out of the ungs of the peope
222
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f
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Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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1
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4
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3

1
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:
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G
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T


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/


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s
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.
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/
a
c
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s
s
_
u
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#
p
d
-
g
o
o
g

e
PEATHING AND E EPCISE
n the room the troube s that ths o ygen s
unft for breathng, beng fu of mpurtes
thrown off by the bodes of these peope.
HOW TO CALCULATE POOM VENTILATION
Dr. eogg has supped some e ceedngy
usefu cacuatons of the degree of ventaton
needed n rooms of varous szes. Every
one, he says, shoud become ntegent n
reaton to the matter of ventaton, and shoud
apprecate ts mportance. Vast and some-
tmes rreparabe n|ury frequenty resuts
from the confnement of severa scores or hun-
dreds of peope n a schoo room, church or ec-
ture room, wthout adequate means of remov-
ng the mpurtes thrown off from ther ungs
and bodes. The same ar beng breathed over
and over becomes ntensey charged wth po-
sons whch render the bood mpure, essen re-
sstance and nduce susceptbty to takng
cod and to nfecton wth germs of pneu-
mona, consumpton and other nfectous ds-
eases whch are aways present n a very
crowded audence room.
223
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f
o
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Y
O
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S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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2
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1
2
-
0
4
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3

1
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:
3
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T


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/


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/
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w
w
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s
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.
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/
a
c
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s
s
_
u
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e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
Suppose, for e ampe, a thousand persons
are seated n a room forty feet n wdth, s ty
n ength, and ffteen n heght how ong a
tme woud eapse before the ar of such a room
woud become unft for further respraton
Pememberng that each person spos one foot
of ar every second, t s cear that one thou-
sand cubc feet of ar w be contamnated for
every second that the room s occuped. To
ascertan the number of seconds whch woud
eapse before the entre ar contaned n the
room w be contamnated, so that t s unft
for further breathng, we have ony to dvde
the cubc contents of the room by one thou-
sand. Mutpyng, we have 60 40 1 equas
86,000, the number of cubc feet. Ths,
dvded by one thousand, gves thrty-s as the
number of seconds. Thus t appears that wth
cosed doors and wndows breath posonng of
the audence woud begn at the end of thrty-
s seconds, or ess than one mnute. The con-
dton of the ar n such a room at the end of
an hour cannot be adequatey pctured n
words, and yet hundreds of audences are day
G
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O
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F
,

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s
s
_
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#
p
d
-
g
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e
PEATHING AND E EPCISE
sub|ected to |ust such nhumane treatment
through the gnorance or stupdty of arch-
tects, or the careessness of |antors, or the
crmna neggence of both.
TU EPCULOSIS POINTS THE MOPAL
No crcumstance has been more successfu n
mpressng the great mportance of fresh ar
and adequate ventaton upon the pubc mnd
than the success whch has attended the open
ar cure for consumpton. Ths s a mode of
treatment of comparatvey recent adopton n
Amerca, but t s by ths tme generay rec-
ognzed as reay the ony possbe cure for
tubercuoss. The mortaty from ths dsease
s greater than any e cept pneumona another
dsease that proper breathng habts w do
much to avert. In Amerca one person n
every nne des of tubercuoss and of the
deaths whch occur between the ages of ffteen
and thrty-fve, one-thrd are due to the great
whte pague. We gve these fgures on the
authorty of Professor Irvng Fsher of Yae,
who s Secretary of the New Haven Ant-
22a
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#
p
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G
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a
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f
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S
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F
,

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M
A
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(
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2
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#
p
d
-
g
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e
PEATHING AND E EPCISE
come n through the abdomna cavty. At
the same moment, to quote Dr. eogg
agan, the downward pressure of the da-
phragm by whch the ver, stomach, and other
abdomna organs are compressed aganst the
muscuar was of the abdomen, serves to force
the bood from beow upward, emptyng the
venous bood of the abdomna cavty nto the
chest, thus hepng t toward the heart. The
more tense and we deveoped the musces of
the abdomna wa and the stronger the mus-
ces of respraton, the stronger w be ths
upward movement of the bood. When the
abdomna musces are weakened by mproper
dress, by corsets, tght acng, or by wearng
of bets or bands or by sedentary habts, es-
pecay sttng n a stooped poston, the
weakened musces yed to the downward pres-
sure of the daphragm, thus neutrazng to a
arge degree the benefca nfuence of ths
acton. Ths condton s unquestonaby a
cause of chronc dsease of the ver and stom-
ach, nactve bowes, and possby ays the
foundaton of crrhoss of the ver, speen,
227
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,

D
A
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M
A
T
T
H
E
W

(
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#
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G
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f
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O
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S
S
E
F
,

D
A
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M
A
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(
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w
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s
s
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#
p
d
-
g
o
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e
PEATHING AND E EPCISE
that rest may be secured and yet the work
of the ver, kdneys, and other organs whch
are engaged n throwng off posons goes on
contnuay as does aso the reparng work
of the vng ces, whch are forever budng
up the parts of the body broken down by work
or sckness. For some s to nne hours the
body s thus occuped n restng and reparng
tsef, n order that on the ne t day t may
respond ke a vng machne to the demand
of the conscous mnd. We shoud do a n
our power to hep on ths recuperatve process
and no way w be more effectve than
to seep, out of doors, or wth the head at
a wndow, or at east n a we-ventated
room.
There are a great number of breathng e -
ercses descrbed n varous books on the sub-
|ect, but the best breathng e ercse s natura
breathng. If the head s kept erect, and the
shouders ow so that the chest s uprght f
breathng s carred on through the nostrs,
and the habt of deep breathng carefuy
cutvated there w be no need for speca
229
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f
o
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O
U
S
S
E
F
,

D
A
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I
D

M
A
T
T
H
E
W

(
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)

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2
0
1
2
-
0
4
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2
3

1
7
:
3
2

G
M
T


/


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3
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P
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a

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w
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s
s
_
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#
p
d
-
g
o
o
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e
GOOD HEALTH
e ercses, save n the case of nvads. The
most effectve of a breathng e ercses s to
run or wak rapdy, or wak up a h, or up
stars, f these be n the open ar, wth the
head we back. Ths e ercse heghtens the
acton of the ungs, and a parts of the body
are fooded wth fresh ar.
HOW E EPCISE AIDS THE ATTLE OF THE LOOD
The queston of breathng propery s nt-
matey bound up wth the queston of e ercse.
The best of a e ercse s pay. A games n
the open ar whch a person takes part n for
the ove of them far surpass the ceverest and
most scentfc sets of rues whch physoogsts
have ever evoved. Unconscous performance
of a the functons of the body s the dea of
hygene. E ercse ads the batte of fe wthn
us n a drect manner. E ercse breaks down
worn out tssue, makng room for new and
heathy tssue. It ncreases the rate of o da-
ton or burnng up of fue wthn us, and ths
n ts turn enabes the body to get rd of waste
of matera E ercse aso ncreases the
230
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f
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r

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O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

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a

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n

a
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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3
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2
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P
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a

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G
o
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/


h
t
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:
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w
w
.
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s
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.
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/
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s
s
_
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#
p
d
-
g
o
o
g

e
PEATHING AND E EPCISE
strength and endurance of the musces and
fbres.
When musces become weak, they rea and
aow varous portons of the body to drop
nto postons whch are not ony ungracefu,
but are decdedy n|urous. When the mus-
ces are not used and become fabby, the shou-
ders get rounded and drop forward through
the weakness of the musces whch are ntended
to hod them back n poston. The rbs
whch form the framework of the chest not be-
ng propery sustaned by the musces attached
to them, graduay fa nward, thus fatten-
ng the chest, and compressng the ungs.
There s a very cose connecton between
gracefuness of carrage and sound body
heath.
The person who ounges, or souches, be t
ever so pcturesquey, does so at the e pense
of the body. Proper e ercse w prevent
these physca defects, and w remedy them
n most persons who have not yet attaned
mdde age. Even n advanced years, say the
physoogsts, much may be done to correct
231
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f
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Y
O
U
S
S
E
F
,

D
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I
D

M
A
T
T
H
E
W

(
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s

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#
p
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e
GOOD HEALTH
these physca deformtes by propery drected
and systematc e ercses.
E EPCISES MA E NEW LOOD
E ercse has another most mportant task n
suppyng an adequate amount of bood to the
bones of the body, n order that these bones
may carry on ther work of manufacturng
fresh bood for the use of the body. Uness
these bones are bathed wth the aready e st-
ng bood of the body, whch carres to them
o ygen and nourshment, the process of man-
ufacturng new bood, whch goes on wthn
the marrow of the bones, woud qucky cease.
It has been demonstrated by scence that mus-
cuar actvty ncreases the bood fow through
the musces as many as s tmes.
Here, then, es perhaps the frst hope for
suppyng new bood to any body whch has
begun to deterorate through the accumuaton
of posons emanatng from the arge ntestne,
or from the other organs. E ercse w sup-
py the bood-producng bone marrow wth
s tmes as much raw matera to make new
232
G
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a
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d

f
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Y
O
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S
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F
,

D
A
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I
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M
A
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T
H
E
W

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3

1
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:
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#
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e
PEATHING AND E EPCISE
bood as a sedentary mode of fe woud pro-
duce, and at the same tme ths s -tmes-
strengthened food w wash out of the crev-
ces of the bones and musces and fbres the
stored up posons. For these purposes, the
e ercses whch move the arge musce masses
are the most hepfu. Dr. enton A. Cover,
of the atte Creek Santarum, to whom we
are ndebted for assstance n preparng ths
chapter, names the foowng e ercses as be-
ng benefca for ths purpose:
Low knee bendng, stretchng and hee snk-
ng, and hee rasng yng on the foor wth
the weght supported by toes and hands, and
owerng and rasng the body rasng the body
by the arms, hodng to a bar above the head
wakng wth a vgorous strde, and runnng
and swmmng.
Of a these e ercses, swmmng s theoret-
cay the best, for the reason that t e ercses
equay a the musce masses n the body, and
requres the best baanced of a movements.
Wakng and runnng come ne t n the order
of e ceence, smpy for the reason that they
233
G
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f
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F
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#
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PEATHING AND E EPCISE
eadng factor n ndgeston, oss of appette,
and such dseases as catarrh of the stomach
and bowes. If, however, ths bood s pumped
on as t shoud be to the heart and ungs, there
to be ceansed, the fresh bood rushes n to
f ts pace, armed by the actvty of the
ungs wth ts fe-gvng ammunton of
o ygen.
y persstenty keepng up ths emptyng
and fng of the porta vens, and of the
speen and ver, the od cnders eft from the
o daton of food are washed away, new d-
gestve |uces are formed, and the whoe tone
of the body s mproved. For such purposes
such e ercses as the foowng are e tremey
vauabe:
Stand erect and, wth the hands on hps,
bend the trunk forward, backward, and sde-
ward, keepng- the egs stff. Trunk rotaton,
performed by bendng forward and then de-
scrbng as arge a crce as possbe wth the
head thrown frst to the rght and then to the
eft, and bendng the trunk backward as far
as possbe when that segment of the arc s
23
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f
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F
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D
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#
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GOOD HEALTH
reached yng on the back and rasng frst
the head, second the feet, wth bent knees, and
thrd, the feet wth straght egs. These e er-
cses stretch the daphragm aganst the ver
and porta ven, and thus squeeze out the bood
from these organs and send t back to the
heart and ungs.
E EPCISES WHICH PPOMOTE DEEP PEATHING
A thrd manner n whch e ercse drecty
asssts the batte of the bood s by ncreasng
heart acton and deep breathng. E ercses
whch accompsh these functons nsure an
abundant suppy of o ygen to the bood and
the tssues. In ths manner, more heat w
be produced n the actve tssues, and the
bood current w carry ths benefca gow
of heat to the most dstant parts. Ths tonng
up of the heatng system w be evdenced
by the appearance of perspraton. When
skn and ung actvty are thus ncreased, the
accumuated wastes of the body are qucky
emnated.
The person who takes vgorous e ercse n
236
G
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f
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F
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#
p
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PEATHING AND E EPCISE
the open ar such as payng games ke ten-
ns or gof, or who waks vgorousy, w have
no need for forma breathng e ercses. For
those, however, who cannot ready obtan out-
door e ercses the natura way, the foowng
chest movements and breathng e ercses are
recommended. They shoud be taken wth the
body free from tght cothng, and ether n
the open ar or a we-ventated room. Frst,
rase the hands above the head as far as they
can reach, and then brng them forward and
upward severa tmes, and then upward and
downward on the sde Of the head, nhang on
the upftng of the arms, e hang on the
snkng of the arms -When the arms are
fted above the head, opportunty s gven for
the ar nhaed to reach the upper part of the
ungs, parts whch n the sedentary person are
very rarey used, and where usuay the germs
of tubercuoss begn ther ev work. Arm
e tenson forward, breathng deepy wth arms
carred sdeward and backward, at shouder
heght. If those who e ercse n ther rooms
w be carefu to breathe ony through the
G
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#
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/
ATHING AND CLEANLINESS
HE soders of the body whch cany on
for us the batte aganst dsease, od
age, and death, have as great and as constant
a need of water as do the human soders, part
of whose equpment s aways the ndspensabe
canteen. Water s needed by the body n many
ways, but t s especay requred by the bood.
Water s the sovent n whch foat the whte
and red corpusces of the bood, and the many
nutrtve eements whch the bood carres
through the body, and the partces of waste
matera whch t bears to the ungs to be burnt
up, or to the other e cretory organs to be
e|ected. y the ad of water, the mnute par-
tces of food whch are broken up and trans-
formed by the chemca processes of the body
are conveyed to the most dstant fbre of the
ntrcate human mechansm, wherever repar
or new growth s requred. No other eement
of nature coud so we carry on ths functon
239
G
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a
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f
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O
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S
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F
,

D
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M
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#
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GOOD HEALTH
as water. It s so mpd and mobe that t
can move through the most decate and n-
trcate network of vens, and can fnd ts way
by osmoss or percoaton nto such parts as
are naccessbe by openngs.
The human body s constanty throwng off
water. A arge porton s ost by evaporaton
from the skn, upon whch t s poured out by
mons of what mght be termed tte sewer
ppes or sweat ducts, for the purpose of wash-
ng away mpurtes from the system. The
kdneys remove a consderabe quantty, bear-
ng wth t posonous eements n souton, the
product of varous vta actvtes. In other
ways water s removed from the body, to the
amount of about fve pnts n twenty-four
hours. Ths oss must be made good n order
that the requste fudty of the bood sha
be mantaned and the need of the body s
e pressed by thrst. everages whch contan
other substances, as favor, or as part of some
m ed drnk, are usefu as thrst quenchers |ust
n proporton to the amount of water whch
they contan.
240
G
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n
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a
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f
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Y
O
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S
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F
,

D
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(
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/


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w
w
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s
s
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#
p
d
-
g
o
o
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e
ATHING AND CLEANLINESS
Physoogsts pont to the evaporaton of
water from the surface of the human body as
beng one of the most perfect adaptatons of
means to ends e hbted n the whoe crce of
fe. The vta actvtes of the body occason
the constant producton of heat. At tmes the
heat s greater than s needed, and woud de-
stroy the vtaty of certan tssues f t were
not speedy conducted away, |ust as too much
heat n a stove woud met the ron of the
stove. The evaporaton of water from the
skn accompshes ths heat dspersa. When
e terna heat s great, perspraton n the nor-
ma, heathy person s more actve than when
e terna heat s ess than that n the body, and,
by ths provson of Nature, the temperature
of the body s mantaned at about 100 Fah-
renhet under a crcumstances, and thus man
s enabed to e st under such great e tremes
of heat and cod as are found n nature.
There are numerous other ways n whch
water s essenta to the process of fe wthn
us. The free drnkng of water greaty favors
the emnaton from the system of the prod-
241
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
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M
A
T
T
H
E
W

(
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2
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1
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4
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1
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3
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#
p
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G
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f
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F
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w
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t
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s
s
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#
p
d
-
g
o
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e
ATHING AND CLEANLINESS
eved that the wonderfu cures he wrought
were accompshed by mystca charms or n-
cantatons by whch he was supposed to com-
muncate to the water ts heang power.
Modern scence, however, has reveaed the se-
cret of water s potency as a curatve agent,
and hydrotherapy, or curng by water, s now
as we recognzed as amost any other branch
of medca scence.
THE VALUE OF ATHING
The day cod bath s one of the best ways
of keepng the doctor at a dstance. Cod
water has the property of ncreasng vta
work of a knds. When t s apped to the
skn mpuses are sent nward that awaken
every organ of the body, says eogg. Let
us see what takes pace: when a person dps
hs body nto cod water, as n sea bathng, or
when he steps nto the bath at home, the frst
thng he does, whch n fact he fnds hmsef
dong nvountary, s to draw n a deep
breath.
Oooh-h-h he says, but he says t wth an
243
G
e
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r
a
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d

f
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Y
O
U
S
S
E
F
,

D
A
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D

M
A
T
T
H
E
W

(
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2
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1
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4
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3

1
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:
3
2

G
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#
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G
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#
p
d
-
g
o
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e
ATHING AND CLEANLINESS
cded ncrease n the army of the warror
ces.
The beneft of sea bathng comes not from
the sat n the ar or n the water, as some
peope suppose, but smpy from the cod
water. The reacton from the dp nto the
cod water, whch s brought about by the
bood rushng to the surface to suppy the heat
whch has been taken from t by the appca-
ton of the water, s one of the most vauabe
of a curatve processes. It s ths reacton
that sends the bood ces scurryng actvey
throughout the whoe fortress of the body.
HOW COLD ATHING AIDS NUTPITION
Another way n whch the appcaton of cod
water promotes the functons of fe s by the
stmuaton of the secreton of gastrc |uce
whch t accompshes. It thus heps on ac-
tvey the dgestve processes by whch food s
absorbed and taken nto the bood. The ver
and the savary gands are stmuated n the
same way.
When apped to the face, cod water strs
24
G
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n
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a
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d

f
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Y
O
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S
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F
,

D
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#
p
d
-
g
o
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e
GOOD HEALTH
up the faggng energes of the bran, by nvg-
oratng the bood. A dash of cod water upon
the chest produces a stmuaton of a the
body forces, whch a tred person w fnd
more vauabe than any pck-me-up or tonc
or cup of tea, or np of whsky or other a-
eged stmuant coud possby be. Apped
over the heart, ths organ s made to beat wth
greater steadness and vgor. Appcaton to
the stomach causes ncreased producton of
pepsn and acd or gastrc |uces. Over the
bowes t stmuates ntestna actvty over
the ons t ncreases the acton of the kdneys.
A cod compress, or a douch over the ver w
cause ncreased ver actvty. Every organ n
the nteror of the body may be thus aroused
to ncreased actvty by a smpe appcaton of
cod water upon the skn overyng the organ,
for thus a rush of bood w be caused to that
partcuar porton. It s necessary that the
appcaton shoud be bref, three or four sec-
onds to as many mnutes. These short cod
appcatons of water to the skn w ncrease
mmedatey the actvty of any suggsh part,
246
G
e
n
e
r
a
t
e
d

f
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r

Y
O
U
S
S
E
F
,

D
A
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D

M
A
T
T
H
E
W

(
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f
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2
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3

1
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:
3
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/


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P
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/


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t
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:
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w
w
.
h
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.
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s
s
_
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#
p
d
-
g
o
o
g

e
ATHING AND CLEANLINESS
or of any organ whose functon we wsh to
ncrease as a means of adng the body n ts
batte aganst the causes of dsease.
The whoe nervous system derves beneft
from the stmuaton of bref cod baths. Ths
s one of the most vauabe functons of water.
Hydrotherapy has come to be a most vauabe
ad|unct to the treatment of a nervous ds-
eases. A sow stomach may be wakened up
and set to dong effectve work by a genera
cod bath taken day, or by a oca appcaton
of cod water. A cod water bag over the
stomach for haf an hour |ust before mea
tme s a wonderfu appette awakener, whch
may be used by persons whose crcumstances
precude them from the genera cod bath and
the e ercses whch cause a natura desre for
food.
The best of a prescrptons for cod feet
s to stand n very cod water a haf nch deep
and rub one foot wth the other n aternaton
for fve mnutes. Hydrotherapy s the prn-
cpa curatve agent empoyed n the great
atte Creek Santarum, and ts branches
247
G
e
n
e
r
a
t
e
d

f
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Y
O
U
S
S
E
F
,

D
A
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M
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T
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2
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4
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3

1
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:
3
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G
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#
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#
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f
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F
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s
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#
p
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a
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f
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F
,

D
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M
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W

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2
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#
p
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G
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n
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d

f
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Y
O
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S
S
E
F
,

D
A
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I
D

M
A
T
T
H
E
W

(
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/


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t
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p
:
/
/
w
w
w
.
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a
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t
r
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s
t
.
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g
/
a
c
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e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
ATHING AND CLEANLINESS
mans n a temperature constanty mantaned
at the hgh norma of nnety-eght degrees
Fahrenhet. Whe ths may seem a formdabe
array, t fas to prevent any of the sources of
nfecton connected wth untreated teeth and
ncredbe as t may appear, these condtons
are found not n the ower casses aone, but
n genera mouth condtons n hgh and
ow born, fastdous and boor, kng and
peasant.
Try to estmate the amount of posonous
products that woud be generated f such a
surface were smeared over wth the varous
foods from the dnng tabe, and these aowed
to decompose, says Dr. Afred C. Tones,
and a far dea may be obtaned of the
amount of decomposton that s takng pace
n unsantary mouths. Nor s ths sme force-
fu enough, for the food n the mouth s n
one of the most favorabe envronments known
for the actvty and vruency of germ fe,
so that the products generated woud be far
more numerous, more posonous and rrtatng
In hs essay Cean Methods, The Frst Law of Hygene.
2 3
G
e
n
e
r
a
t
e
d

f
o
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Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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v
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

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T


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2
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P
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D
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n
,

G
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/


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w
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t
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/
a
c
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s
s
_
u
s
e
#
p
d
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g
o
o
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e
GOOD HEALTH
n every acton, than such products from food
decomposng n the open ar.
HOW MOUTH INFECTION SPPEADS
Mouth nfecton, due to the teeth, sees ts
most crtca perod durng that of chdhood
and eary youth, a perod n whch the mouth
under present condtons s amost entrey
wthout ntegent care. Chdren s mouths,
says Dr. Smth, are frequenty vertabe cruc-
bes n whch are generated chemca agents and
compounds hghy detrmenta to the teeth
themseves, and not ess to the genera heath
of the chd. The posons arsng from de-
cayng food partces and decayng teeth
themseves, vtated savary and mucous se-
cretons, germ fe upon the teeth and gums,
and breaths oaded wth emanatons from
stagnant septc matera, a wth the hgh
temperature of nnety-eght degrees, nsnu-
ate nto the genera crcuaton of the bood
a constanty ncreasng nfecton, whch w
ater on fnd e presson n many dseased
condtons, and often n chronc and fata ds-
2 4
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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n

v
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s

t
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f

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f
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n

a
,

L
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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3
3
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3
3
0
1
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2
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6
P
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c

D
o
m
a

n
,

G
o
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/


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t
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:
/
/
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w
w
.
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t
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.
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/
a
c
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s
s
_
u
s
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#
p
d
-
g
o
o
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e
ATHING AND CLEANLINESS
orders. It may appear, as t commony does,
n stomach or kdneys, n ungs or nervous sys-
tem, n heart, bran, or skn, n any organ or
tssue, ndeed, to whch mouth to ns are d-
recty or ndrecty conveyed. E perence has
shown that t s not ony possbe, but entrey
practcabe to arrest and prevent teeth dseases
n the mouths of chdren, and at the same
tme to keep the mouth aseptc or free from
germ fe.
Not ony does an nfected mouth work havoc
to the body of whch t s the vestbue, but t
spreads dsease about t. The orgna e per-
ments of onnger have shown that n a room
where there s no current of ar perceptbe, s
person coughng or sneezng can scatter germs
to a dstance of more than twenty-two feet.
They are conveyed through the ar by means
of tte dropets of sava. These gobues
are mcroscopc baoons, havng a bubbe of
ar n the center, and reman n suspenson but
a short tme. Ordnary breathng w scatter
these dropets to a consderabe dstance, but,
of course, ther germ-carryng capabtes are
2
G
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n
e
r
a
t
e
d

f
o
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Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

t
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f

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a

f
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r
n

a
,

L
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s

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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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7
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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
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b

c

D
o
m
a

n
,

G
o
o
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e
-
d

z
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d


/


h
t
t
p
:
/
/
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w
w
.
h
a
t
h

t
r
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s
t
.
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r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
most marked durng coughng and sneezng.
The more mcrobes the mouth contans the
greater the danger of nfecton. Washng the
mouth has the effect of decreasng the mcrobes
of such dseases as dphthera and consump-
ton, and other bac susceptbe of beng
scattered abroad n these savary dropets.
Pacng the hand or a handkerchef over the
mouth prevents the emanaton of dropets
charged wth bac. So we s ths fact of
dropet germ nfecton recognzed, that n
many operatng rooms no one present s a-
owed to speak durng operatons. Chronc
headaches, neurasthena, constpaton, coughs
and cods, and many other grave troubes, have
a been heped and many tmes cured by ora
prophya ss or proper mouth treatment.
The practca appcaton of the dscoveres
and recommendatons of the new schoo of
dentsts can be e pressed very smpy and
brefy, and f foowed out, w undoubtedy
prove of tremendous servce to the whte ces
n the batte of the bood. It must be remem-
bered that proper mastcaton of food, whch
2 6
G
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n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

t
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f

C
a

f
o
r
n

a
,

L
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s

A
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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
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b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
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/
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w
w
.
h
a
t
h

t
r
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t
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g
/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
ATHING AND CLEANLINESS
we have seen to be a eadng prncpe of the
new hygene, cannot be carred out uness you
have a good and heathy mouth. Fve brush-
ngs a day at home s the dea and proper care
for every mouth, for those who eat through
the ordnary routne of three meas a day. The
frst thng n the mornng the teeth shoud be
thoroughy brushed wth tepd water to remove
the decomposed mucous and sava produced
n the mouth durng seep. After eatng the
teeth shoud be ceansed wth the hep of a
dentfrce. The thorough remova of grease
s a chemca process, not to be accompshed
by mere brushng, and therefore requres a
sovent such as s contaned n a good dent-
frce. Such dutes soon become habts and f
they are based upon common-sense, the heath
whch they w brng w more than compen-
sate for the troube nvoved.
2 7
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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:
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3
3
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3
3
0
1
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8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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t
p
:
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/
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w
w
.
h
a
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h

t
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s
t
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/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
IV
A UNIVEPSITY OF HEALTH
HEPE have been frequent references n
ths book to the atte Creek Santarum,
and to Dr. . H. eogg, ts superntendent.
We have wrtten here of the art of stayng
we, but many peope are sck, and are n
need of speca advce and assstance to such
we beeve that we can do no greater servce
than to te them of ths Santarum and ts
work.
The nsttuton s not a commerca one ts
founder s one of the great humantarans of
the tme, as we as one of the great scentsts.
None of ts thousand odd men and women
workers receve more than a bare vng for
ther servces, and the nsttuton s egay so
consttuted that a ts profts must be turned
nto the work. Therefore, we hod t to be a
pubc duty to spread as wdey as possbe the
facts reatng to t. Mr. Horace Fetcher
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
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v
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t
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C
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f
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n

a
,

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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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2
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6
P
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c

D
o
m
a

n
,

G
o
o
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-
d

z
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d


/


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s
_
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#
p
d
-
g
o
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e
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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C
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f
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


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7
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3
3
4
3
3
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1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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p
:
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w
w
.
h
a
t
h

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/
a
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s
_
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s
e
#
p
d
-
g
o
o
g

e
YOP
. .__.., -I PAPY
ASTOP,LENO
TILOEN FOUNDATIONS

G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
n
g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


h
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:
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/
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d

.
h
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d

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.
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e
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/
2
0
2
7
/
n
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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r
g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
A UNIVEPSITY OF HEALTH
has caed atte Creek the Mecca of
Heath. More apty st, the Santarum has
been named a Unversty of Heath and
no mage coud be more essentay true.
For, whe the peope at atte Creek reaze
that the record of the nsttuton for more than
forty years n curng sck peope s one to
whch they may pont wth prde, yet n ther
vew ths good work s but a trva thng n
comparson wth ther prncpa ob|ect, whch
s the converson of those who come to them
to be cured, nto home teachers and msson-
ares of the truths of rght vng. It s won-
derfu to observe t6 what a great e tent suc-
cess has aready rewarded ther efforts, to see
the sgns whch ndcate the growth of pubc
nterest n ther work.
Dr. eogg took charge of the nsttuton
whch s now known as The atte Creek San-
tarum thrty-two years ago. The nsttuton
at that tme was a sma two-story budng,
known as a water-cure or heath nsttute, wth
three or four cottages and tweve patents.
Wth the changng of the name and manage-
2 9
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

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f

C
a

f
o
r
n

a
,

L
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s

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s
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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3
4
3
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8
2
1
3
1
6
P
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

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d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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g
/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
ment, and the appcaton of scentfc methods,
a new era of prosperty began, and the work
has steady progressed ever snce.
The atte Creek Santarum was the frst
attempt to assembe n one pace a ratona
means of treatng dsease n combnaton wth
the reguaton of det and habts of fe, and
gvng speca emphass to physoogc or nat-
ura methods of cure. The nsttuton has for
many years been recognzed as the eadng es-
tabshment of the sort n the word.
From the begnnng, the Santarum has
been non-sectaran n character. Athough a
deepy regous sprt pervades the pace, the
nsttuton s not and never has been under the
contro of any denomnaton. For many years
t was cosey affated wth the Seventh-day
Adventst denomnaton, because of the pre-
ponderance of persons beongng to ths
denomnaton among ts managers and em-
poyees. For years, however, ths affaton
has ceased to e st.
The nsttuton s non-dvdend payng.
That s, t s a strcty atrustc or phanthropc
260
G
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f
o
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Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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n

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y

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a

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n

a
,

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s

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n
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e

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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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3
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2
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a

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o
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/


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t
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p
:
/
/
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w
w
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h
a
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t
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s
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.
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/
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c
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s
s
_
u
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#
p
d
-
g
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e
A UNIVEPSITY OF HEALTH
enterprse. The charter whch t receved
from the State requres that ts earnngs sha
be devoted to the deveopment of the enter-
prse and the mantenance of ts chartes. Dr.
eogg receves no compensaton for hs
abors n connecton wth the nsttuton, and
the thrty or forty physcans and busness
managers who are assocated wth hm n hs
work kewse accept very meager compensa-
ton for ther abors. Dr. eogg has for
many years receved a bera ncome from the
sae of hs books, foods, and from hs varous
nventons, but the ncome from these sources,
as we as from the nsttuton tsef, has been
devoted to the carryng forward of the human-
taran work to whch he has devoted hs fe.
The Haske Home for Orphans, The e-
thesda Pescue Home, the Lfe oat Msson
n Chcago, The Amercan Medca Mssonary
Coege, and other chartabe and phanthropc
enterprses are aed enterprses whch have
grown out of the work whch began at the
atte Creek Santarum.
The nsttuton has never been endowed, and
261
G
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f
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Y
O
U
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E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


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#
p
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G
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f
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Y
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S
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F
,

D
A
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A
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2
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1
2
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0
4
-
2
3

1
7
:
3
2

G
M
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/


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w
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t
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.
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s
s
_
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#
p
d
-
g
o
o
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e
A UNIVEPSITY OF HEALTH
Durng one week when the wrters were at
the Santarum, there were more than a thou-
sand patents a tod, ncudng the non-pay-
ng ones. There are many days when Dr. e-
ogg operates from eary n the mornng unt
ate at nght, havng very many hghy dff-
cut and dangerous operatons to perform, for
he s we known as a surgeon. After such
a ong day n the operatng room, wthout a
hreak for food or rest, he w gve one of hs
ectures to the patents, or go the rounds of the
wards, wndng up the day by attendng to a
mass of busness or wrtng or studyng n hs
aboratores. He works contnuay, day n and
day out, for eghteen hours a day and ths he
has done for the past thrty-fve years or so.
He wrote one buky book contanng much
technca and scentfc matter n ten days, us-
ng three or four stenographers, and workng
n stretches of twenty hours at a tme. He has
never taken a hoday. A of hs many |our-
neys abroad or n ths country are on matters
connected wth hs msson n fe and whe on
hs |ourneys he s contnuay wrtng or study-
263
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f
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O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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#
p
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e
GOOD HEALTH
ng, and carryng on the drecton of hs mu-
ttudnous affars by etter or teegraph. Yet
to-day, at the age of ffty-fve, he shows no
sgns of dmnuton of energy no sgns of
nervous breakdown, or of the aments whch
brng thousands of busness men and women
to hm for treatment.
He hmsef thnks that there s nothng very
remarkabe n a ths. He attrbutes t to hs
abstenton from meat, from tea and coffee,
acoho and tobacco. He never eats more than
one hearty mea a day hs second mea,
when he takes one, consstng of a tte frut.
Hs soe regret s that durng the frst four-
teen or ffteen years of hs fe he ate meat.
He beeves that any chd, f t begn rght,
can, when t grows up, do a that he s dong.
I was, he sad to a frend, a puny, under-
szed, ang chd born when my father was
more than ffty. It was the accepted opnon
that I woud not ve to be a man whch I fuy
beeved. I had an appette for knowedge
and resoved that snce I was to de eary I
must study and work very hard n order to
264
G
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a
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f
o
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Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
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T


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/


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#
p
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-
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e
A UNIVEPSITY OF HEALTH
accompsh a tte somethng before I
I woud study unt one to three 0 1
mornng then rse at s . From the age of
ten I have fuy supported mysef. A ths
deberate steang of tme from seep resuted
n a permanent stuntng of my growth. And
as I went on n fe, I kept up the same habts
of nght work. And yet, I hare ony
been troubed by an
upon me a few years ago
work. ut whch I got rd of and now I z a
n better bodfy condton than I was twenty-
fve years ago. ut I was not har,d:rag-pe
by a great number of thngs that are bars to
other workers, over whch they stumbe. I
have sept when I coud n the open ar: I tarr
drawn from ar, water, fght, heat, and pTCcer
e ercse, the benefts that
I have nourshed my body on
I menton these ponts wth
ponts that seem so freaksh to :
smpy because to me
ponts n the physoogc, or
heang and of vng.
G
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f
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S
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F
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D
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2
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3

1
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:
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#
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S
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F
,

D
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(
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2
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1
2
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0
4
-
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3

1
7
:
3
2

G
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/


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P
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a

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G
o
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/


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t
t
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:
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w
w
.
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.
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#
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A UNIVEPSITY OF HEALTH
ter, from our pont of vew. And so he
reazed that at ast he had found a pace where
hs own dea of heath-preservaton was un-
derstood.
He accepted |oyfuy the offer to assst hm
n gettng a scentfc understandng of hs
own body condton. A drop of hs bood
was taken and anayzed, mcroscopcay and
chemcay. He went to the det tabe, and for
three days ate precsey measured quanttes
of specfed foods durng the perod a hs
e cretons were weghed and anayzed and e -
amned under the mcroscope. A thorough
physca e amnaton was made, and aso a
seres of tests, upon a machne nvented by
Dr. eogg, to regster the strength of each
group of musces of the body. The resuts of
a these e amnatons were presented to hm
n an eaborate set of reports and charts, to-
gether wth a prescrpton for treatments, det
and e ercse. He had stated that there aa
nothng the matter wth hm, so far as be knew.
He found that anaerobes the dangerous bac-
tera nhabtants of the ntestna tract num-
267
G
e
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f
o
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Y
O
U
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E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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n

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s

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a

f
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n

a
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A
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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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:
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7
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3
4
3
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2
1
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6
P
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D
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a

n
,

G
o
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-
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/


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t
t
p
:
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w
w
.
h
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t
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.
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s
s
_
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#
p
d
-
g
o
o
g

e
GOOD HEALTH
bered somethng over four bon to the gram
of ntestna contents a gram beng about a
thrteth part of an ounce. Durng the s
weeks of hs stay at the Santarum the more
mportant of these tests were repeated weeky
and when he eft, the number of anaerobes
had been reduced neary nnety per cent.
Dr. eogg terms the system of treatment
empoyed by the Santarum the Physoogc
Method, and he wrtes of t as foows:
The Physoogc Method conssts n the
treatment of the sck by natura, physca, or
physoogc means scentfcay apped.
The haphazard or emprca use of water,
eectrcty, Swedsh movements, and aed
measures s not the Physoogc Method. It
s no method at a. It s emprcsm, at best
at ts worst, t s quackery. The appcaton
of the Physoogc Method requres much more
than smpy a knowedge of the technque of
baths, eectrcty, movements, etc. It requres
a thorough knowedge of physoogy, and an
ntegent grasp of a the resources of mod-
ern medca scence. For,-whe the Physo-
268
G
e
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e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
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f

C
a

f
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n

a
,

L
o
s

A
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e

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s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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2
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2
7
/
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
/
/
w
w
w
.
h
a
t
h

t
r
u
s
t
.
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/
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c
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s
s
_
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s
e
#
p
d
-
g
o
o
g

e
A UNIVEPSITY OF HEALTH
ogc Method depends for ts curatve effects
upon those natura agences whch are the
means of preservng heath, and whch may be
reed upon to prevent dsease as we as to cure,
t recognzes and empoys as suppementary
remedes, a ratona means whch have by e -
perence been proved to be effectve
The Physoogc Method concerns tsef
frst of a wth causes. In the case of chronc
maades, these w generay be found n er-
roneous habts of fe, whch, through ong
operaton, have resuted n deprecatng the
vta forces of the body and so derangng the
body functons that the natura defenses have
been fnay broken down and morbd cond-
tons have been estabshed.
Chronc dsease s ke a fre n the was of
a house whch has sowy worked ts way from
the foundaton upward, unt the fames have
burst out through the roof. The appearance
of the fame s the frst outward ndcaton of
the mschef whch has been gong on but t s
not the begnnng. It s rather the end of the
destructve process. -
269
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f
o
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Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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n

v
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a

f
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n

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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
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T


/


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7
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3
3
4
3
3
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1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


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/
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w
.
h
a
t
h

t
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t
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g
/
a
c
c
e
s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
The Physoogc Method does not under-
take to cure dsease, but peope who are ds-
eased. It recognzes the dsease process as an
effort on the part of the body to recover nor-
ma condtons, a strugge on the part of the
vta forces to mantan fe under abnorma
condtons and to restore vta equbrum.
At the outset of hs course of treatment,
the patent s nstructed that hs recovery w
depend very argey upon hmsef that the
curatve power does not resde n the doctor
or n the treatment, but s a vta force oper-
atng wthn the patent hmsef. The Physo-
ogc Method s based upon ths fact.
It s the bood that heas. Most chronc
dsorders are the resut of deteroratve changes
n the bood. Every chroncay sck person
s n a state of ow resstance. The body
forces mantan every organ ntact unt the
genera power of resstance s broken down.
So the treatment of a patent conssts, frst
of a, n the e act reguaton of a hs habts
of fe, and the estabshment of whoesome
condtons. The smpe fe and return to Na-
270
G
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f
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O
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E
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,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
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s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

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g
e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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7
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


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:
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/
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w
.
h
a
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t
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s
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.
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g
/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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n

v
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a

f
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s
)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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.
h
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7
/
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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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:
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/
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w
w
.
h
a
t
h

t
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s
t
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/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
- yT NSW YOP
. ....v LI PAPY
astor, LfNo
TILD N FOUNDATIONS
G
e
n
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a
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d

f
o
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Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


/


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3
4
3
3
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1
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8
2
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6
P
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c

D
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m
a

n
,

G
o
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-
d

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d


/


h
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:
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/
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w
.
h
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/
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c
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s
_
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#
p
d
-
g
o
o
g

e
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
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2

G
M
T


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7
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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
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c

D
o
m
a

n
,

G
o
o
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e
-
d

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d


/


h
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:
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/
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w
.
h
a
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t
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s
t
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/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
V
HEALTH PEFOPM AND THE COMMITTEE OF
ONE HUNDPED
WE have set forth the underyng prn-
cpes of the new art of heath and
we have shown how these prncpes may be
apped by ndvduas, and how they have
been formuated and taught at the great
Unversty of Heath at atte Creek. It
remans to gve an account of a great natona
movement whch has for ts am the spreadng
of a knowedge of the new hygene n a sem-
potca way, a crcumstance whch to our
mnds proves that not ony ths naton but the
whoe of modern cvzaton s on the eve of a
great revouton n ts habts of vng, and that
ths revouton w have for ts rayng cry
the word nowedge. And more especay,
nowedge of Our odes, and of How to
Care for Them.
The state of gnorance of the ma|orty of
peope concernng the workngs of ther own
272
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O
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E
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,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

t
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f

C
a

f
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n

a
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s

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s
)

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n

2
0
1
2
-
0
4
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2
3

1
7
:
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2

G
M
T


/


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7
/
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
t
t
p
:
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/
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w
w
.
h
a
t
h

t
r
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s
t
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g
/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
HEALTH PEFOPM
bodes and the way to take care of them s to-
day one of the greatest barrers to human prog-
ress. Few peope reaze that they ought to
care for ther bodes or that they ought to
know about ther bodes unt they are actuay
broken down. Men use ther ntegence more
apty esewhere but a progress n other d-
rectons, n the arts and crafts and the abors
of modern ndustry, w go for nothng f we
do not earn to appy our ntegence to the
matter of heath.
More and more does the need for knowedge
press home upon us. It s mpossbe for the
race to survve uness that knowedge s spread.
Our ancestors, t s true, knew ess of ther
body make-up and body care than we do,
but our ancestors dd not need t so much.
They were country dweers, and peope of the
open ar they were not saves of machnery
and of offce routne.
Dr. . Pease Norton, Assstant Professor
of Potca Economy at Yae Unversty, re-
centy read before the Amercan Assocaton
for the Advancement of Scence, a paper
273
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E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
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s

t
y

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f

C
a

f
o
r
n

a
,

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o
s

A
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s
)

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n

2
0
1
2
-
0
4
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2
3

1
7
:
3
2

G
M
T


/


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7
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3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
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c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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p
:
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/
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w
w
.
h
a
t
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t
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s
t
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/
a
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s
s
_
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#
p
d
-
g
o
o
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e
GOOD HEALTH
whch vvdy summed up the stuaton whch
confronts us. He sad:
There are four great wastes to-day, the
more amentabe because they are unnecessary.
They are preventabe death, preventabe sck-
ness, preventabe condtons of ow physca
and menta effcency, and preventabe gno-
rance. The magntude of these wastes s test-
fed to by e perts competent to |udge. They
fa ke the shades of nght over the whoe
human race, bottng out ts farest years of
happness.
The facts are cod and bare one mon,
fve hundred thousand persons must de n the
Unted States durng the ne t tweve months
equvaent to four mon, two hundred thou-
sand persons w be constanty sck over fve
mon homes, consstng of twenty-fve m-
on persons, w be made more or ess wretched
by mortaty and morbdty.
We ook wth horror on the back pages of
the Mdde Ages. The back waste was but a
passng coud compared wth the whte waste
vstaton. Of peope vng to-day, over eght
274
G
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O
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E
F
,

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A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
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s

t
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C
a

f
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n

a
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)

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2
0
1
2
-
0
4
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2
3

1
7
:
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2

G
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T


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3
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2
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P
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D
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m
a

n
,

G
o
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-
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d


/


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.
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s
_
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#
p
d
-
g
o
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e
2EAETTI HEFDICLI
Tn cm w , Hk rr ToefcmosH. -hc the saera
go rannmstt Hf Taaaert ancLto uetp them.
vmrm. umt TT IF TTEV. W . Sa TDCSL. 3FTL.
Tc IDte|aranenr or A rrmtnm apesns-
seretD antm aam m nanr estb. tnu an-
ma Ihft MV f ffr| |b|k:. mC wth, de saa |moo.
of tfee panfW, v/k ume |y EueruT| W f v
Atwffter, anf I susue I.hctsb trt u e ||| -
rectfy sqp|| rqpaEk are oar: . 7r.Tm.-|
physca wd - ena f Tttns. T ht| aw s w
been e paasfo| m ftampmg cnat cbtYkro aovM |
swne, bat ot csne dcffar was evtr v t d W
eradcatng pneomona among human
Hundreds of thousands are consume n sav-
ng the ves of em trees from the ttm V
beetes n warnng farmers Aganst, Wght f-
fectng potato pants the mpm tmtf Mrtu.
bugs to fertze fg bossoms n a|tfwww M
ostraczng varous speces of wt dtf A IW Ihv
ranks of the usefu pants, a 4 ca-U-wmuw
tng parastc grows that pty on f, ut tu t
In fact, the Department of A#n W f
e pended durng tbe ast ten vuu mo 4n
G
e
n
e
r
a
t
e
d

f
o
r

Y
O
U
S
S
E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
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n

v
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)

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2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


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3
3
4
3
3
0
1
0
8
2
1
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1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


/


h
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:
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w
.
h
a
t
h

t
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t
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g
/
a
c
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
GOOD HEALTH
s mons of doars. ut not a whee of the
offca machnery at Washngton was ever set
n moton for the aevaton or cure of ds-
eases of the heart or kdneys, whch w carry
off over s mons of our entre popuaton.
Eght mons w persh of pneumona, and
the entre event s accepted hy the Amercan
peope wth a resgnaton equa to that of the
Hndoo, who, n the mdst of ndescrbabe
fth, camy awats the day of choera.
Durng the ne t census perod more than
s mon nfants under two years of age w
end ther tte spans of fe whe mothers st
by and watch n utter hepessness. And yet
ths number coud probaby be decreased by
as much as haf. ut nothng s done.
In the Unted States aone, of the eghty
mons vng to-day, a must de, after hav-
ng ved, say a tte more than three bon,
two hundred mon years of fe, on the aver-
age sghty more than twoscore years. Of
these years, one bon, s hundred mon,
represent the unproductve years of chdhood
and tranng.
276
G
e
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a
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E
F
,

D
A
V
I
D

M
A
T
T
H
E
W

(
U
n

v
e
r
s

t
y

o
f

C
a

f
o
r
n

a
,

L
o
s

A
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e

e
s
)

o
n

2
0
1
2
-
0
4
-
2
3

1
7
:
3
2

G
M
T


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a
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7
/
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.
3
3
4
3
3
0
1
0
8
2
1
3
1
6
P
u
b

c

D
o
m
a

n
,

G
o
o
g

e
-
d

z
e
d


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w
w
.
h
a
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/
a
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s
s
_
u
s
e
#
p
d
-
g
o
o
g

e
HEALTH PEFOPM
Consder that the harden of the unproduc-
tve years on the productve year a 20-20, or
say 100 per cent Coud the average ength of
fe be ncreased to s ty years, say to forty-
eght bon years ved by eghty mU om of
peope, the burden of the unproductve years
woud fa to 0 per cent. In the |udgment
of men competent to hod opnons, ths s not
mpossbe.
It was the readng of ths paper, whch ed
to the formaton of the Commttee of One
Hundred on Natona Heath, of whch Pro-
fessor Irvng Fsher of Yak s presdent, and
whch ncudes among ts members such men
and women as E -Presdent Eot of Harvard,
Dr. Lyman Abbott, Mss ane Addams, Lu-
ther urbank, Horace Fetcher, Professor
Chttenden, Dr. eogg, and Dr. Trudeau.
The prmary and mmedate purpose of the
Commttee s work s to promote the dea of a
natona ureau of Heath but the fed open
to the commttee ncudes the whoe sub|ect
of pubc santaton and hygene. Presdent
Poosevet has formay endorsed the work, n
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GOOD HEALTH
a etter from whch the foowng s an e -
tract : Our natona heath s physcay our
greatest natona asset. To prevent any pos-
sbe deteroraton of the Amercan stock
shoud be a natona ambton. We cannot too
strongy nsst on the necessty of proper deas
for the famy, for smpe fe and for those
habts and tastes whch produce vgor and
make more capabe of strenuous servce to
our country. The preservaton of natona
vgor shoud be a matter of patrotsm. . . .
Federa actvty n these matters has aready
deveoped greaty, unt t now ncudes quar-
antne, meat nspecton, pure food admnstra-
ton, and federa nvestgaton of the cond-
tons of chd abor. It s my hope that these
mportant actvtes may be st further de-
veoped.
And n hs notabe message to the country,
rather than to Congress, whch he ssued n
December, 1907, Presdent Poosevet wrote:
There s a constanty growng nterest n
ths country n the queston of pubc heath.
At east, the pubc mnd s awake to the fact
27a
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e
GOOD HEALTH
on. It w ony be a queston of tme before
men and women w see that n order to have
heath, t w be necessary to organze a the
affars of fe wth a vew to the we-beng
of humanty as a whoe.
In order to make effectve the work of the
Commttee of One Hundred, ts Presdent, Ir-
vng Fsher, asssted by Professor Norton, or-
ganzed the Amercan Heath League, whch
has absorbed the Pubc Heath Defense
League, an organzaton formed for the pur-
pose of fghtng the patent medcne ev, and
awakenng pubc nterest n matters of hy-
gene. The Heath League aready numbers
nne or ten thousand ctzens, who are pedged
to gve fnanca and mora support to the work
of the Commttee of One Hundred n ts ef-
forts to estabsh a natona ureau of Heath.
The League s rapdy ncreasng n member-
shp, for a sprt of nterest n hygene s
abroad n the and. Loca advsory commt-
tees have aready been formed n more than
two hundred ctes and towns, and t s panned
to prosecute the work of mutpyng these
280
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HEALTH PEFOPM
branch commttees unt every town n the
Unted States sha be represented n the mem-
bershp. The Commttee of One Hundred
pubshes the magazne Amercan Heath an
ts offca organ, and a Amercan men and
women who are nterested n the spread of the
new hygene are nvted by the Commttee to
correspond wth ts E ecutve Secretary,
Drawer 30, New Haven, Conn.
Connected wth the advsory and other aub-
commttees, are commttees of wrters, edtors,
and newspaper men, numberng many of our
most promnent penmen and pressmen, and the
power of modng pubc opnon through ths
channe aone s very great. There s now be-
ng organzed a Counc on Co-operaton, to
consst of the eadng offcers of Amercan
regons, fraterna, earned, secret, and edu-
catona organzatons and aso a Counc of
Pesearch, to consst of eadng nvestgators
nterested n orgna research aong pubc
heath nes.
In other words, the Commttee of One Hun-
dred has grown to a compact, we-organzed,
281
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GOOD HEALTH
rapdy-spreadng, natona Army of Heath.
It has grown wthn a wonderfuy short
perod, smpy because there was a great and
pressng need for t.
Professor Wam H. Wech, a member of
the Commttee of One Hundred, and Profes-
sor of Pathoogy at ohns Hopkns Unver-
sty, has put hmsef on record as sayng that
f the naton were to appy n practce the e -
stng knowedge of hygene, the naton s
death rate woud be cut n two. In comment-
ng on ths statement, Irvng Fsher sad:
The greatest asset of a, the physca
heath of our ctzens, s st negected. Pro-
fessor Nchoson, an economst of Scotand,
has estmated that the vng capta of Great
rtan s worth fve tmes the physca cap-
ta. That s, f we captaze each man s work-
ng capacty and add together ths captaza-
ton throughout the whoe ream of Great rt-
an, the vaue of the popuaton so obtaned
s fve tmes the vaue of a the and and a
the raroads and a the budngs, and a the
ron mnes and a the other capta whch s
282
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APPENDI
2

Whoe cow s
r
ItL
mk
8.3
f .0
Wheat four, en-
13.8
71.9
oed rce
2.8
24.4
Shredded wheat
10.
77.9
18.4
74.1
rown bread...
.4
47.1
Wheat bread or
8.9
6.7
Whoe wheat
9.4
49.7
Soda crackers..
9.8
73.1
Gnger bread..
.8
63.
Sponge cake...
6.3
6 .9
3.1
42.8
Custard pe....
4.2
26.1
Indan Mea
.
27.
Fresh asparagus
1.8
3.3
Fresh ma beans
7.1
22.0
Dred ma beans
18.1
6 .9
Cooked beets ..
2.3
7.4
Fresh cabbage,
edbe porton...
.1.6
.6
24.6
62.0
.7.7
16.9
oed potatoes.
. 2.
20.9
I
Mnera
Matter
Pood Vaue
per pound
Caores
4.0
87.0
0.7
82
1.9
11.4
1.0
167
0.1
72.
0.2
2
1.4
8.1
2.1
1700
0.9
10.3
1.3
166
1.8
43.6
2.1
10 0
4.1
29-2
1.1
139
0.9
38.4
1.3
1140
9-1
-9
2.1
192
9.0
18.8
2.9
1670
10.7
1 .3
1.8
179
9-8
42.
1.8
1270
6.3
62.4
1.0
830
4.8
60.7
1.
81
0.2
94.0
0.7
10
0.7
68.
1.7
70
1.
10.4
4.1
162
0.1
88.6
1.6
18
0.3
91.
1.0
14
1.0
9-
2.9
16
0.
74.6
1.0
46
0.1
7 .
1.0
440
288
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APPENDI
Proted
Carbo-
hydrate
#
3
Mnera
Matter
Food Vaue
per pound
Caores
Fresh tomatoes
0.9
3.9
0.4
94.3
0.
10
aked beans,
6.9
19.6
2.
68.9
2.1
600
Appes, edbe
0.4
14.2
0.
84.6
8.0
290
ananas, yeow,
edbe porton,
1.8
22.0
0.6
7 .3
0.8
460
Oranges, edbe
0.8
11.6
0.2
86.9
0.
240
Peaches, edbe
0.7
9.4
0.1
89.4
0.4
190
Fresh strawber-
1.0
7.4
0.6
90.4
0.6
180
Dred prunes,
edbe porton...
2.1
73.8
0.0
22.3
2.3
1400
Amonds, edbe
21.0
18.3
4.9
4.8
2.0
3030
Peanuts, edbe
2 .8
24.4
38.6
9.2
2.0
2 60
Pne nuts, edbe
33.9
6.9
49.4
6.4
8.4
284
raz nuts, ed-
be porton...
17.0
7.0
66.8
.3
3.9
326
Soft-she wa-
nuts, edbe por-
16.6
16.1
63.4
2.
1.4
328
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INDE
A
Abbott, Dr. Lyman, 277
Achroode trn, 131
Adams, Dr. G. Cook, 186
Addams, Mss ane, 277.
Aerobes, 181
Abumenods, 96
Acoho, 193-199
Amentary cana, 97
Amercan Heath, 281
Amercan Medca Mssonary Coege, 261
Amyode trn, 131
Anderson, Dr. Wam G., 0
Anaerobc nfecton, 126
Antseptcs, 101
Antto c foods, 123
Appendcts, 12
Appette, 1 3
Appes, 129
sweet, 130
Arms, hodng horzonta, 84
Artero-sceross, 116
Atwater, Dr., 27
Autonto caton, 72, 113, 117, 126
Ayers, Dr. Edward A., 2

acus, ugaran, 124

actera, putrefactve, 180
aker, Sr Samue, 167
ananas, 128
ath, day cod, 243
athng, sea, 24
atte Creek Santarum, 6, 30, 170, 20 , 247, 2 8-266
eans, 123
eaumont, Dr., 1 1
eef, 182
roast, 184
enedct, Prof., 1 9, 27
ethesda Pescue Home, 261
e, 97, 99, 100
ood, 26
batte of, 21
-pumpng process, 226
ong, 132, 139
ones, 99
S9
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IVPE
H
Hf . I S
Haske Htnnf ffnr Orphans. 261
MatH. e e e Lra w. Pmbe, 2S0
Lea ne. .Amsrwaua, 280
fanf |ureaa of, 2TT
efmm OnmetSee of One Hundred on, #T7
H-sa-e,raae,e. 30
HeaStfcW Cawtosnr 310
Heart c seae, IsS
H e9. 3 S
Htcfm Ha. 2 4
HpEns. Prof. Hubert. 19. 66
H Td Ec the ams boraonta, St
H r -y. 123
a s rrated, 142
nrat. 112
Horter, Dr. 1T
H spr.r, habt, 64
HtrtsAtsctn, Dr. Woods, 174, 1S6
c |whSorc acd. 100
Hydrotherapy. 243, 247
HTperaedtv, 62
Hypoacdty, 62
Infecton, anaerobc, 136
Infoema, 24, 32
IngersoU, Pobert, 3
Intestna |uce, 99, 101
Intestne, arge, see coon
sma, 97
Intestnes, 60
Ioteyko, Dr. ., 176
.
ames, Wam, 7, 169
uce, gastrc, 97, 99, 16
ntestna. 99, 101
emon, 141
pancreatng, 97, 99, 100
uces, frut, ISO

eog, Dr. . H., , 13, 18, 19, 30, 61, 6 , 107, 131, 1 4, 133,
148, 1 , 1 9, 17 , 181, 943, 9 8, 477
297
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INDE
Sardnes, 182
Sausage, arge, 184
raw, 18
sma, 184
Scence, Chrstan, 11, 169
Scence n the tchen, 210
Sef-posonng, 72 (see auto-nto caton|
Shaw, ernard, 173
Skn (germ tght), 2
Smth, Dr D. D., 2 0-2 4
Sneezng, 2
Snow, Dr., 167
Soar pe us, 149
Spaghett, 187
Speen, 227
Standard, vot, 7
Starch, 60
Steak, hamburger, 184
porterhouse, 184
round, 184
Steamng, 132
Stewart, Dr. Chares E., 194
Stmuants, 193
Stomach, acdty of, 62
catarrh of, 23
chronc dsease of, 227
daton of, 62
Streptococc, 197
Sugar, 60, 96
cane, 6 , 130
mat, 142
mape, 141
Supper, 149
Syrup, mape, 141
Syrups, 142
T
Tabe, showng for dfferent ages the average heght, weght,
and No. of food unts requred day, 108
Tape worms, 143, 179
Taste, 9
Taste buds, 66
Tea, 200
Tears, 2
Teeth, care of the, 249
Therapeutcs, physoogca, 268
Therapy, physca, 266
Tsser, 72, 17
801
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INDE
Tssue, degeneraton of, 120
Toastng, 132
Tosto, 11
Tongue, 66
To c foods, 123
Trchnoss, 179
Trudeau, Dr., 277
Tubercuoss, 24, 170, 190, 19
deaths from, 22
Turck, Dr. F. ., 17 , 177
Twan, Mark, 210
Typhod, 24, 138
U
Urc acd, 143
V
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Vegetaransm, 122, 174, 176
Ventaton, 223
Vnegar, 141
Vta resstance, 36
Vot standard, 7
W
Water, cod, 248
hot, 248
Water bag, cod, 247
Wa , 2
Wech, Prof. Wam H., 282
When to eat, 14
Whsky, Scotch, 197
Whte ces, 22 (see eucocytes)
Wey, Dr., 27
Wams, Mchae, 1 , 16
Wne, port, 196
Wofe, 202
Wood, Ma|. Gen., 2
Wrght, Sr Edward, 28, 198
Wyman, Gen. Water, 138
-ray, 166
Y
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Yeow fever, 23
Yogurt, 124-126, 207

webach, 123
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