NO ANIMAL FOOD

AND

NUTRITION AND DIET

WITH

VEGETABLE RECIPES

BY

RUPERT H. WHELDON

HEALTH CULTURE CO. NEW YORK--PASSAIC, N. J. 

PREFACE

The title of this book is not ambiguous, but as it relates to a subjectrarely thought about by the generality of people, it may save somemisapprehension if at once it is plainly stated that the following pagesare in vindication of a dietary consisting wholly of products of thevegetable kingdom, and which therefore excludes not only flesh, fish, and fowl, but milk and eggs and products manufactured therefrom. 

 THE AUTHOR. 

This work is reprinted from the English edition with changes betteradapting it to the American reader. 

 THE PUBLISHERS. 

MAN'S FOOD

Health and happiness are within reach of those who provide themselveswith good food, clean water, fresh air, and exercise. 

A ceaseless and relentless hand is laid on almost every animal toprovide food for human beings. 

Nothing that lives or grows is missed by man in his search for food tosatisfy his appetite. 

Natural appetite is satisfied with vegetable food, the basis for highestand best health and development. 

History of primitive man we know, but the possibilities of perfected andcomplete man are not yet attained. 

Adequate and pleasant food comes to us from the soil direct, favorablefor health, and a preventive against disease. 

Plant food is man's natural diet; ample, suitable, and available;obtainable with least labor and expense, and in pleasing form andvariety. 

Animal food will be useful in emergency, also at other times; still, plant substance is more favorable to health, endurance, and power ofmind. 

Variety of food is desirable and natural; it is abundantly supplied bythe growth of the soil under cultivation. 

Races of intelligence and strength are to be found subsisting andthriving on an exclusive plant grown diet. 

The health and patience of vegetarians meet the social, mental andphysical tests of life with less disease, and less risk of dependence inold age. 

Meat eaters have no advantages which do not belong also to those whosefood is vegetable. 

Plant food, the principal diet of the world, has one serious drawback;it is not always savory, or palatable. 

Plant diet to be savory requires fat, or oil, to be added to it; nuts, peanut, and olive oil, supply it to the best advantage. 

Plant diet with butter, cream, milk, cheese, eggs, lard, fat, suet, ortallow added to it, is not vegetarian; it is mixed diet; the same ineffect as if meat were used. --Elmer Lee, M. D. , Editor, Health CultureMagazine. 

CONTENTS

 PAGE

 NO ANIMAL FOOD

 I--THE URGENCY OF THE SUBJECT 9

 II--PHYSICAL CONSIDERATIONS 17

 III--ETHICAL CONSIDERATIONS 35

 IV--THE ÆSTHETIC POINT OF VIEW 46

 V--ECONOMICAL CONSIDERATIONS 52

 VI--THE EXCLUSION OF DAIRY PRODUCE 58

 VII--CONCLUSION 63

 NUTRITION AND DIET

 I--SCIENCE OF NUTRITION 70

 II--WHAT TO EAT 82

 III--WHEN TO EAT 97

 IV--HOW TO EAT 103

 FOOD TABLE 108

 RECIPES 111

NO ANIMAL FOOD

I

URGENCY OF THE SUBJECT

Outside of those who have had the good fortune to be educated to anunderstanding of a rational science of dietetics, very few people indeedhave any notion whatever of the fundamental principles of nutrition anddiet, and are therefore unable to form any sound opinion as to themerits or demerits of any particular system of dietetic reform. Unfortunately many of those who _do_ realise the intimate connectionbetween diet and both physical and mental health, are not, generallyspeaking, sufficiently philosophical to base their views upon a securefoundation and logically reason out the whole problem for themselves. 

Briefly, the pleas usually advanced on behalf of the vegetable regimenare as follows: It is claimed to be healthier than the customary fleshdiet; it is claimed for various reasons to be more pleasant; it isclaimed to be more economical; it is claimed to be less trouble; it isclaimed to be more humane. Many hold the opinion that a frugivorousdiet is more natural and better suited to the constitution of man, andthat he was never intended to be carnivorous; that the slaughtering ofanimals for food, being entirely unnecessary is immoral; that in addingour share towards supplying a vocation for the butcher we are helping tonurture callousness, coarseness and brutality in those who are concernedin the butchering business; that anyone of true refinement and delicacywould find in the killing of highly-strung, nervous, sensitivecreatures, a task repulsive and disgusting, and that it is scarcelyfair, let alone Christian, to ask others to perform work which weconsider unnecessary and loathsome, and which we should be ashamed to doourselves. 

Of all these various views there is one that should be regarded as ofprimary importance, namely, the question of health. First and foremostwe have to consider the question of physical health. No system ofthought that poses as being concerned with man's welfare on earth canever make headway unless it recognises this. Physical well-being is amoral consideration that should and must have our attention before aughtelse, and that this is so needs no demonstrating; it is self-evident. 

Now it is not to be denied when we look at the over-flowing hospitals;when we see everywhere advertised patent medicines; when we realisethat a vast amount of work is done by the medical profession among allclasses; when we learn that one man out of twelve and one woman out ofeight die every year from that most terrible disease, cancer, and thatover 207, 000 persons died from tuberculosis during the first seven yearsof the present century; when we learn that there are over 1500 defineddiseases prevalent among us and that the list is being continually addedto, that the general health of the nation is far different from what wehave every reason to believe it ought to be. However much we may havebecome accustomed to it, we cannot suppose ill-health to be a _normal_condition. Granted, then, that the general health of the nation is farfrom what it should be, and looking from effects to causes, may we notpertinently enquire whether our diet is not largely responsible for thisstate of things? May it not be that wrong feeding and mal-nutrition areat the root of most disease? It needs no demonstrating that man's healthis directly dependent upon what he eats, yet how few possess even themost elementary conception of the principles of nutrition in relation tohealth? Is it not evident that it is because of this lamentableignorance so many people nowadays suffer from ill-health?

Further, not only does diet exert a definite influence upon physicalwell-being, but it indirectly affects the entire intellectual and moralevolution of mankind. Just as a man thinks so he becomes, and 'ascience which controls the building of brain-cell, and therefore ofmind-stuff, lies at the root of all the problems of life. ' From thepoint of view of food-science, mind and body are inseparable; one reactsupon the other; and though a healthy body may not be essential tohappiness, good health goes a long way towards making life worth living. Dr. Alexander Haig, who has done such excellent and valuable work in thestudy of uric acid in relation to disease, speaks most emphatically onthis point: 'DIET is the greatest question for the human race, not onlydoes his ability to obtain food determine man's existence, but itsquality controls the circulation in the brain, and this decides thetrend of being and action, accounting for much of the indifferencebetween depravity and the self-control of wisdom. '

The human body is a machine, not an iron and steel machine, but a bloodand bone machine, and just as it is necessary to understand themechanism of the iron and steel machine in order to run it, so is itnecessary to understand the mechanism of the blood and bone machine inorder to run it. If a person understanding nothing of the business of a_chauffeur_ undertook to run an automobile, doubtless he would soon cometo grief; and so likewise if a person understands nothing of the needsof his body, or partly understanding them knows not how to satisfy them, it is extremely unlikely that he will maintain it at its normalstandard of efficiency. Under certain conditions, of which we will speakin a moment, the body-machine is run quite unconsciously, and run well;that is to say, the body is kept in perfect health without the aid ofscience. But, then, we do not now live under these conditions, and soour reason has to play a certain part in encouraging, or, as the casemay be, in restricting the various desires that make themselves felt. The reason so many people nowadays are suffering from all sorts ofailments is simply that they are deplorably ignorant of their naturalbodily wants. How much does the ordinary individual know aboutnutrition, or about obedience to an unperverted appetite? The doctorsseem to know little about health; they are not asked to keep us healthy, but only to cure us of disease, and so their studies relate to disease, not health; and dietetics, a science dealing with the very firstprinciples of health, is an optional course in the curriculum of themedical student. 

Food is the first necessary of life, and the right kind of food, eatenin the right manner, is necessary to a right, that is, healthy life. Nodoubt, pathological conditions are sometimes due to causes other thanwrong feeding, but in a very large percentage of cases there is littledoubt that errors in diet have been the cause of the trouble, eitherdirectly, or indirectly by rendering the system susceptible topernicious influences. [1] A knowledge of what is the right food to eat, and of the right way to eat it, does not, under existing conditions oflife, come instinctively. Under other conditions it might do so, butunder those in which we live, it certainly does not; and this is owingto the fact that for many hundred generations back there has been apandering to sense, and a quelling and consequent atrophy of thediscriminating animal instinct. As our intelligence has developed wehave applied it to the service of the senses and at the expense of ourprimitive intuition of right and wrong that guided us in the selectionof that which was suitable to our preservation and health. We excel theanimals in the possession of reason, but the animals excel us in theexercise of instinct. 

It has been said that animals do not study dietetics and yet livehealthily enough. This is true, but it is true only as far as concernsthose animals which live _in their natural surroundings and undernatural conditions_. Man would not need to study diet were he sosituated, but he is not. The wild animal of the woods is far removedfrom the civilized human being. The animal's instinct guides him aright, but man has lost his primitive instinct, and to trust to hisinclinations may result in disaster. 

The first question about vegetarianism, then, is this:--Is it the bestdiet from the hygienic point of view? Of course it will be granted thatdiseased food, food containing pernicious germs or poisons, whetheranimal or vegetable, is unfit to be eaten. It is not to be supposed thatanyone will defend the eating of such food, so that we are justified inassuming that those who defend flesh-eating believe flesh to be freefrom such germs and poisons; therefore let the following be noted. It isaffirmed that 50 per cent. Of the bovine and other animals that areslaughtered for human food are affected with Tuberculosis, or some ofthe following diseases: Cancer, Anthrax, Pleuro-Pneumonia, Swine-Fever, Sheep Scab, Foot and Mouth Disease, etc. , etc. , and that to exclude allsuspected or actually diseased carcasses would be practically to leavethe market without a supply. One has only to read the literature dealingwith this subject to be convinced that the meat-eating public mustconsume a large amount of highly poisonous substances. That thesepoisons may communicate disease to the person eating them has beenamply proved. Cooking does _not_ necessarily destroy all germs, for thetemperature at the interior of a large joint is below that necessary todestroy the bacilli there present. 

Although the remark is irrelevant to the subject in hand, one is temptedto point out that, quite apart from the question of hygiene, the idea ofeating flesh containing sores and wounds, bruises and pus-pollutedtissues, is altogether repulsive to the imagination. 

Let it be supposed, however, that meat can be, and from the meat-eater'spoint of view, should be and will be under proper conditions, uncontaminated, there yet remains the question whether such food isphysiologically necessary to man. Let us first consider what kind offood is best suited to man's natural constitution. 

FOOTNOTES:

[Footnote 1: It seems reasonable to suppose that granting the organismhas such natural needs satisfied as sleep, warmth, pure air, sunshine, and so forth, fundamentally all susceptibility to disease is due towrong feeding and mal-nutrition, either of the individual organism or ofits progenitors. The rationale of nutrition is a far more complicatedmatter than medical science appears to realise, and until the intimaterelationship existing between nutrition and pathology has beeninvestigated, we shall not see much progress towards the exterminationof disease. Medical science by its curative methods is simply pruningthe evil, which, meanwhile, is sending its roots deeper into theunstable organisms in which it grows. ]

II

PHYSICAL CONSIDERATIONS

There are many eminent scientists who have given it as their opinionthat anatomically and physiologically man is to be classed as afrugivorous animal. There are lacking in man all the characteristicsthat distinguish the prominent organs of the carnivora, while hepossesses a most striking resemblance to the fruit-eating apes. Dr. Kingsford writes: 'M. Pouchet observes that all the details of thedigestive apparatus in man, as well as his dentition, constitute "somany proofs of his frugivorous origin"--an opinion shared by ProfessorOwen, who remarks that the anthropoids and all the quadrumana derivetheir alimentation from fruits, grains, and other succulent andnutritive vegetable substances, and that the strict analogy which existsbetween the structure of these animals and that of man clearlydemonstrates his frugivorous nature. This view is also taken by Cuvier, Linnæus, Professor Lawrence, Charles Bell, Gassendi, Flourens, and agreat number of other eminent writers. ' (see _The Perfect Way in Diet_. )

Linnæus is quoted by John Smith in _Fruits and Farinacea_ as speakingof fruit as follows: 'This species of food is that which is mostsuitable to man: which is evidenced by the series of quadrupeds, analogy, wild men, apes, the structure of the mouth, of the stomach, andthe hands. '

Sir Ray Lancaster, K. C. B. , F. R. S. , in an article in _The DailyTelegraph_, December, 1909, wrote: 'It is very generally asserted bythose who advocate a purely vegetable diet that man's teeth are of theshape and pattern which we find in the fruit-eating, or in theroot-eating, animals allied to him. This is true.... It is quite clearthat man's cheek teeth do not enable him to cut lumps of meat and bonefrom raw carcasses and swallow them whole. They are broad, square-surfaced teeth with four or fewer low rounded tubercles to crushsoft food, as are those of monkeys. And there can be no doubt that manfed originally like monkeys, on easily crushed fruits, nuts, and roots. '

With regard to man's original non-carnivorous nature and omnivorism, itis sometimes said that though man's system may not thrive on a raw fleshdiet, yet he can assimilate cooked flesh and his system is well adaptedto digest it. The answer to this is that were it demonstrable, and it is_not_, that cooked flesh is as easily digested and contains as muchnutriment as grains and nuts, this does not prove it to be suitable forhuman food; for man (leaving out of consideration the fact that theeating of diseased animal flesh can communicate disease), since he wasoriginally formed by Nature to subsist exclusively on the products ofthe vegetable kingdom, cannot depart from Nature's plan withoutincurring penalty of some sort--unless, indeed, his natural originalconstitution has changed; but _it has not changed_. The most learned andworld-renowned scientists affirm man's present anatomical andphysiological structure to be that of a frugivore. Disguising anunnatural food by cooking it may make that food more assimilable, but itby no means follows that such a food is suitable, let alone harmless, ashuman food. That it is harmful, not only to man's physical health, butto his mental and moral health, this book endeavours to demonstrate. 

With regard to the fact that man has not changed constitutionally fromhis original frugivorous nature Dr. Haig writes as follows: 'If manimagines that a few centuries, or even a few hundred centuries, ofmeat-eating in defiance of Nature have endowed him with any new powers, except perhaps, that of bearing the resulting disease and degradationwith an ignorance and apathy which are appalling, he deceives himself;for the record of the teeth shows that human structure has remainedunaltered over vast periods of time. '

According to Dr. Haig, human metabolism (the process by which food isconverted into living tissue) differs widely from that of thecarnivora. The carnivore is provided with the means to dispose of suchpoisonous salts as are contained in and are produced by the ingestion ofanimal flesh, while the human system is not so provided. In the humanbody these poisons are not held in solution, but tend to form depositsand consequently are the cause of diseases of the arthritic group, conspicuously rheumatism. 

There is sometimes some misconception as regards the distinction betweena frugivorous and herbivorous diet. The natural diet of man consists offruits, farinacea, perhaps certain roots, and the more esculentvegetables, and is commonly known as vegetarian, or fruitarian(frugivorous), but man's digestive organs by no means allow him to eatgrass as the herbivora--the horse, ox, sheep, etc. --although he is muchmore nearly allied to these animals than to the carnivora. 

We are forced to conclude, in the face of all the available evidence, that the natural constitution of man closely resembles that offruit-eating animals, and widely differs from that of flesh-eatinganimals, and that from analogy it is only reasonable to suppose that thefruitarian, or vegetarian, as it is commonly called, is the diet bestsuited to man. This conclusion has been arrived at by many distinguishedmen of science, among whom are the above mentioned. But the proof of thepudding is in the eating, and to prove that the vegetarian is the mosthygienic diet, we must examine the physical conditions of those nationsand individuals who have lived, and do live, upon this diet. 

It might be mentioned, parenthetically, that among animals, theherbivora are as strong physically as any species of carnivora. The mostlaborious work of the world is performed by oxen, horses, mules, camels, elephants, all vegetable-feeding animals. What animal possesses theenormous strength of the herbivorous rhinoceros, who, travellers relate, uproots trees and grinds whole trunks to powder? Again, the frugivorousorang-outang is said to be more than a match for the African lion. Comparing herbivora and carnivora from this point of view Dr. Kingsfordwrites: 'The carnivora, indeed, possess one salient and terriblequality, ferocity, allied to thirst for blood; but power, endurance, courage, and intelligent capacity for toil belong to those animals whoalone, since the world has had a history, have been associated with thefortunes, the conquests, and the achievements of men. '

Charles Darwin, reverenced by all educated people as a scientist of themost keen and accurate observation, wrote in his _Voyage of the Beagle_, the following with regard to the Chilian miners, who, he tells us, livein the cold and high regions of the Andes: 'The labouring class workvery hard. They have little time allowed for their meals, and duringsummer and winter, they begin when it is light and leave off at dusk. They are paid £1 sterling a month and their food is given them: this, for breakfast, consists of sixteen figs and two small loaves of bread;for dinner, boiled beans; for supper, broken roasted wheat-grain. Theyscarcely ever taste meat. ' This is as good as saying that the strongestmen in the world, performing the most arduous work, and living in anexhilarating climate, are practically strict vegetarians. 

Dr. Jules Grand, President of the Vegetarian Society of France speaks of'the Indian runners of Mexico, who offer instances of wonderfulendurance, and eat nothing but tortillas of maize, which they eat asthey run along; the street porters of Algiers, Smyrna, Constantinopleand Egypt, well known for their uncommon strength, and living on nothingbut maize, rice, dates, melons, beans, and lentils. The Piedmonteseworkmen, thanks to whom the tunnelling of the Alps is due, feed onpolenta, (maize-broth). The peasants of the Asturias, like those of theAuvergne, scarcely eat anything except chick-peas and chestnuts ... Statistics prove ... That the most numerous population of the globe isvegetarian. '

The following miscellaneous excerpta are from Smith's _Fruits andFarinacea_:--

'The peasantry of Norway, Sweden, Russia, Denmark, Poland, Germany, Turkey, Greece, Switzerland, Spain, Portugal, and of almost everycountry in Europe subsist principally, and most of them entirely, onvegetable food.... The Persians, Hindoos, Burmese, Chinese, Japanese, the inhabitants of the East Indian Archipelago, and of the mountains ofthe Himalaya, and, in fact, most of the Asiatics, live upon vegetableproductions. '

'The people of Russia, generally, subsist on coarse black rye-bread andgarlics. I have often hired men to labour for me. They would come onboard in the morning with a piece of black bread weighing about a pound, and a bunch of garlics as big as one's fist. This was all theirnourishment for the day of sixteen or eighteen hours' labour. They wereastonishingly powerful and active, and endured severe and protractedlabour far beyond any of my men. Some of these Russians were eighty andeven ninety years old, and yet these old men would do more work than anyof the middle-aged men belonging to my ship. Captain C. S. Howland ofNew Bedford, Mass. '

'The Chinese feed almost entirely on rice, confections and fruits; thosewho are enabled to live well and spend a temperate life, are possessedof great strength and agility. '

'The Egyptian cultivators of the soil, who live on coarse wheaten bread, Indian corn, lentils, and other productions of the vegetable kingdom, are among the finest people I have even seen. Latherwood. '

'The Greek boatmen are exceedingly abstemious. Their food consists of asmall quantity of black bread, made of unbolted rye or wheatmeal, and abunch of grapes, or raisins, or some figs. They are astonishinglyathletic and powerful; and the most nimble, active, graceful, cheerful, and even merry people in the world. Judge Woodruff, of Connecticut. '

'From the day of his irruption into Europe the Turk has always provedhimself to be endowed with singularly strong vitality and energy. As amember of a warlike race, he is without equal in Europe in health andhardiness. His excellent physique, his simple habits, his abstinencefrom intoxicating liquors, and his normal vegetarian diet, enable him tosupport the greatest hardships, and to exist on the scantiest andsimplest food. '

'The Spaniards of Rio Salada in South America, --who come down from theinterior, and are employed in transporting goods overland, --live whollyon vegetable food. They are large, very robust, and strong; and bearprodigious burdens on their backs, travelling over mountains too steepfor loaded mules to ascend, and with a speed which few of the generalityof men can equal without incumbrance. '

'In the most heroic days of the Grecian army, their food was the plainand simple produce of the soil. The immortal Spartans of Thermopylæwere, from infancy, nourished by the plainest and coarsest vegetablealiment: and the Roman army, in the period of their greatest valour andmost gigantic achievements, subsisted on plain and coarse vegetablefood. When the public games of Ancient Greece--for the exercise ofmuscular power and activity in wrestling, boxing, running, etc. , --werefirst instituted, the athletæ in accordance with the common dietetichabits of the people, were trained entirely on vegetable food. '

Dr. Kellogg, an authority on dietetics, makes the following answer tothose who proclaim that those nations who eat a large amount offlesh-food, such as the English, are the strongest and dominant nations:"While it is true that the English nation makes large use of animalfood, and is at the same time one of the most powerful on the globe, itis also true that the lowest, most miserable classes of human beings, such as the natives of Australia, and the inhabitants of Terra delFuego, subsist almost wholly upon flesh. It should also be borne in mindthat it is only within a single generation that the common people ofEngland have become large consumers of flesh. In former times and whenEngland was laying the foundation of her greatness, her sturdy yeomenate less meat in a week, than the average Englishman of the presentconsumes in a single day.... The Persians, the Grecians, and the Romans, became ruling nations while vegetarians. "

In _Fruits and Farinacea_, Professor Lawrence is quoted as follows:'The inhabitants of Northern Europe and Asia, the Laplanders, Samoiedes, Ostiacs, Tangooses, Burats, Kamtschatdales, as well as the natives ofTerra del Fuego in the Southern extremity of America, are the smallest, weakest, and least brave people on the globe; although they live almostentirely on flesh, and that often raw. '

Many athletic achievements of recent date have been won by vegetariansboth in this country and abroad. The following successes arenoteworthy:--Walking: Karl Mann, Dresden to Berlin, Championship ofGermany; George Allen, Land's End to John-o'-Groats. Running: E. R. Voigt, Olympic Championship, etc. : F. A. Knott, 5, 000 metres Belgianrecord. Cycling: G. A. Olley, Land's End to John-o'-Groats record. Tennis: Eustace Miles, M. A. , various championships, etc. Of especialinterest at the present moment are a series of tests and experimentsrecently carried out at Yale University, U. S. A. , under Professor IrvingFisher, with the object of discovering the suitability of differentdietaries for athletes, and the effect upon the human system in general. The results were surprising. 'One of the most severe tests, ' remarksProfessor Fisher, 'was in deep knee-bending, or "squatting. " Few of themeat-eaters could "squat" more than three to four hundred times. On theother hand a Yale student who had been a flesh-abstainer for two years, did the deep knee-bending eighteen hundred times without exhaustion.... One remarkable difference between the two sets of men was thecomparative absence of soreness in the muscles of the meat-abstainersafter the tests. '

The question as to climate is often raised; many people labour under theidea that a vegetable diet may be suitable in a hot climate, but not ina cold. That this idea is false is shown by facts, some of which theabove quotations supply. That man can live healthily in arctic regionson a vegetable diet has been amply demonstrated. In a cold climate thebody requires a considerable quantity of heat-producing food, that is, food containing a good supply of hydrocarbons (fats), and carbohydrates(starches and sugars). Many vegetable foods are rich in theseproperties, as will be explained in the essay following dealing withdietetics. Strong and enduring vegetable-feeding animals, such as themusk-ox and the reindeer, flourish on the scantiest food in an arcticclimate, and there is no evidence to show that man could not equallywell subsist on vegetable food under similar conditions. 

In an article entitled _Vegetarianism in Cold Climates_, by CaptainWalter Carey, R. N. , the author describes his observations during awinter spent in Manchuria. The weather, we are told, was exceedinglycold, the thermometer falling as low as minus 22° F. After speaking ofthe various arduous labours the natives are engaged in, Captain Careydescribes the physique and diet of natives in the vicinity ofNiu-Chwang as follows: 'The men accompanying the carts were all very bigand of great strength, and it was obvious that none but exceptionallystrong and hardy men could withstand the hardships of their long march, the intense cold, frequent blizzards, and the work of forcing theirqueer team along in spite of everything. One could not help wonderingwhat these men lived on, and I found that the chief article was beans, which, made into a coarse cake, supplied food for both men and animals. I was told by English merchants who travelled in the interior, thateverywhere they found the same powerful race of men, living on beans andrice--in fact, vegetarians. Apparently they obtain the needful proteidand fat from the beans; while the coarse once-milled rice furnishes themwith starch, gluten, and mineral salts, etc. Spartan fare, indeed, butproving how easy it is to sustain life without consuming flesh-food. '

So far, then, as the physical condition of those nations who arepractically vegetarian is concerned, we have to conclude that practicetallies with theory. Science teaches that man should live on a non-fleshdiet, and when we come to consider the physique of those nations and menwho do so, we have to acknowledge that their bodily powers and theirhealth equal, if not excel, those of nations and men who, in part, subsist upon flesh. But it is interesting to go yet further. It hasalready been stated that mind and body are inseparable; that one reactsupon the other: therefore it is not irrelevant, in passing, to observewhat mental powers are possessed by those races and individuals whosubsist entirely upon the products of the vegetable kingdom. 

When we come to consider the mentality of the Oriental races wecertainly have to acknowledge that Oriental culture--ethical, metaphysical, and poetical--has given birth to some of the grandest andnoblest thoughts that mankind possesses, and has devised philosophicalsystems that have been the comfort and salvation of countless millionsof souls. Anyone who doubts the intellectual and ethical attainments ofthat remarkable nation of which we in the West know so little--theChinese--should read the panegyric written by Sir Robert Hart, who, forforty years, lived among them, and learnt to love and venerate them asworthy of the highest admiration and respect. Others have written inpraise of the people of Burma. Speaking of the Burman, a travellerwrites: 'He will exercise a graceful charity unheard of in the West--hehas discovered how to make life happy without selfishness and to combinean adequate power for hard work with a corresponding ability to enjoyhimself gracefully ... He is a philosopher and an artist. '

Speaking of the Indian peasant a writer in an English journal says: 'Theryot lives in the face of Nature, on a simple diet easily procured, andinherits a philosophy, which, without literary culture, lifts his spiritinto a higher plane of thought than other peasantries know of. Abstinence from flesh food of any kind, not only gives him pure bloodexempt from civilized diseases but makes him the friend and not theenemy, of the animal world around. '

Eastern literature is renowned for its subtle metaphysics. The highertypes of Orientals are endowed with an extremely subtle intelligence, sosubtle as to be wholly unintelligible to the ordinary Westerner. It issaid that Pythagoras and Plato travelled in the East and were initiatedinto Eastern mysticism. The East possesses many scriptures, and thegreater part of the writings of Eastern scholars consist of commentarieson the sacred writings. Among the best known monumental philosophicaland literary achievements maybe mentioned the _Tao Teh C'hing_; the_Zend Avesta;_ the _Three Vedas_; the _Brahmanas_; the _Upanishads;_ andthe _Bhagavad-gita_, that most beautiful 'Song Celestial' which fornearly two thousand years has moulded the thoughts and inspired theaspirations of the teeming millions of India. 

As to the testimony of individuals it is interesting to note that someof the greatest philosophers, scientists, poets, moralists, and many menof note, in different walks of life, in past and modern times, have, forvarious reasons, been vegetarians, among whom have been named thefollowing:--

 Manu Zoroaster Pythagoras Zeno Buddha Isaiah Daniel Empedocles Socrates Plato Aristotle Porphyry John Wesley Franklin Goldsmith Ray Paley Isaac Newton Jean Paul Richter Schopenhauer Byron Gleizes Hartley Rousseau Iamblichus Hypatia Diogenes Quintus Sextus Ovid Plutarch Seneca Apollonius The Apostles Matthew James James the Less Peter The Christian Fathers Clement Tertullian Origen Chrysostom St. Francis d'Assisi Cornaro Leonardo da Vinci Milton Locke Spinoza Voltaire Pope Gassendi Swedenborg Thackeray Linnæus Shelley Lamartine Michelet William Lambe Sir Isaac Pitman Thoreau Fitzgerald Herbert Burrows Garibaldi Wagner Edison Tesla Marconi Tolstoy George Frederick Watts Maeterlinck Vivekananda General Booth Mrs. Besant Bernard Shaw Rev. Prof. John E. B. Mayor Hon. E. Lyttelton Rev. R. J. Campbell Lord Charles Beresford Gen. Sir Ed. Bulwer etc. , etc. , etc. 

The following is a list of the medical and scientific authorities whohave expressed opinions favouring vegetarianism:--

 M. Pouchet Baron Cuvier Linnæus Professor Laurence, F. R. S. Sir Charles Bell, F. R. S. Gassendi Flourens Sir John Owen Professor Howard Moore Sylvester Graham, M. D. John Ray, F. R. S. Professor H. Schaafhausen Sir Richard Owen, F. R. S. Charles Darwin, LL. D. , F. R. S. Dr. John Wood, M. D. Professor Irving Fisher Professor A. Wynter Blyth, F. R. C. S. Edward Smith, M. B. , F. R. S. , LL. B. Adam Smith, F. R. S. Lord Playfair, M. D. , C. B. Sir Henry Thompson, M. B. , F. R. C. S. Dr. F. J. Sykes, B. Sc. Dr. Anna Kingsford Professor G. Sims Woodhead, M. D. , F. R. C. P. , F. R. S. Alexander Haig, M. A. , M. D. , F. R. C. P. Dr. W. B. Carpenter, C. B. , F. R. S. Dr. Josiah Oldfield, D. C. L. , M. A. , M. R. C. S. , L. R. C. P. Virchow Sir Benjamin W. Richardson, M. P. , F. R. C. S. Dr. Robert Perks, M. D. , F. R. C. S. Dr. Kellogg, M. D. Harry Campbell, M. D. Dr. Olsen etc. , etc. 

Before concluding this section it might be pointed out that the curiousprejudice which is always manifested when men are asked to consider anynew thing is as strongly in evidence against food reform as in otherinnovations. For example, flesh-eating is sometimes defended on theground that vegetarians do not look hale and hearty, as healthy personsshould do. People who speak in this way probably have in mind one or twoacquaintances who, through having wrecked their health by wrong living, have had to abstain from the 'deadly decoctions of flesh' and adopt asimpler and purer dietary. It is not fair to judge meat abstainers bythose who have had to take to a reformed diet solely as a curativemeasure; nor is it fair to lay the blame of a vegetarian's sickness onhis diet, as if it were impossible to be sick from any other cause. Thewriter has known many vegetarians in various parts of the world, and hefails to understand how anyone moving about among vegetarians, either inthis country or elsewhere, can deny that such people look as healthy andcheerful as those who live upon the conventional omnivorous diet. 

If a vegetarian, owing to inherited susceptibilities, or incorrectrearing in childhood, or any other cause outside his power to prevent, is sickly and delicate, is it just to lay the blame on his presentmanner of life? It would, indeed, seem most reasonable to assume thatthe individual in question would be in a much worse condition had he notforsaken his original and mistaken diet when he did. The writer onceheard an acquaintance ridicule vegetarianism on the ground that Thoreaudied of pulmonary consumption at forty-five! One is reminded of OliverWendell Holmes' witty saying:--'The mind of the bigot is like the pupilof the eye: the more it sees the light, the more it contracts. '

In conclusion, there is, as we have seen in our review of typicalvegetarian peoples and classes throughout the world, the strongestevidence that those who adopt a sensible non-flesh dietary, suited totheir own constitution and environment, are almost invariably healthier, stronger, and longer-lived than those who rely chiefly upon flesh-meatfor nutriment. 

III

ETHICAL CONSIDERATIONS

The primary consideration in regard to the question of diet should be, as already stated, the hygienic. Having shown that the non-flesh diet isthe more natural, and the more advantageous from the point of view ofhealth, let us now consider which of the two--vegetarianism oromnivorism--is superior from the ethical point of view. 

The science of ethics is the science of conduct. It is founded, primarily, upon philosophical postulates without which no code or systemof morals could be formulated. Briefly, these postulates are, (a), everyactivity of man has as its deepest motive the end termed Happiness, (b)the Happiness of the individual is indissolubly bound up with theHappiness of all Creation. The truth of (a) will be evident to everyperson of normal intelligence: all arts and systems aim consciously, orunconsciously, at some good, and so far as names are concerned everyonewill be willing to call the Chief Good by the term Happiness, althoughthere may be unlimited diversity of opinion as to its nature, and themeans to attain it. The truth of (b) also becomes apparent if the matteris carefully reflected upon. Everything that is _en rapport_ with allother things: the pebble cast from the hand alters the centre of gravityin the Universe. As in the world of things and acts, so in the world ofthought, from which all action springs. Nothing can happen to the partbut the whole gains or suffers as a consequence. Every breeze thatblows, every cry that is uttered, every thought that is born, affectsthrough perpetual metamorphoses every part of the entire CosmicExistence. [2]

We deduce from these postulates the following ethical precepts: a wiseman will, firstly, so regulate his conduct that thereby he mayexperience the greatest happiness; secondly, he will endeavour to bestowhappiness on others that by so doing he may receive, indirectly, beinghimself a part of the Cosmic Whole, the happiness he gives. Thus supremeselfishness is synonymous with supreme egoism, a truth that can only bestated paradoxically. 

Applying this latter precept to the matter in hand, it is obvious thatsince we should so live as to give the greatest possible happiness toall beings capable of appreciating it, and as it is an indisputablefact that animals can suffer pain, _and that men who slaughter animalsneedlessly suffer from atrophy of all finer feelings_, we shouldtherefore cause no unnecessary suffering in the animal world. Let usthen consider whether, knowing flesh to be unnecessary as an article ofdiet, we are, in continuing to demand and eat flesh-food, acting morallyor not. To answer this query is not difficult. 

It is hardly necessary to say that we are causing a great deal ofsuffering among animals in breeding, raising, transporting, and killingthem for food. It is sometimes said that animals do not suffer if theyare handled humanely, and if they are slaughtered in abattoirs underproper superintendence. But we must not forget the branding andcastrating operations; the journey to the slaughter-house, which whentrans-continental and trans-oceanic must be a long drawn-out nightmareof horror and terror to the doomed beasts; we must not forget theinsatiable cruelty of the average cowboy; we must not forget that theanimal inevitably spends at least some minutes of instinctive dread andfear when he smells and sees the spilt blood of his forerunners, andthat this terror is intensified when, as is frequently the case, hewitnesses the dying struggles, and hears the heart-rending groans; wemust not forget that the best contrivances sometimes fail to do goodwork, and that a certain percentage of victims have to suffer aprolonged death-agony owing to the miscalculation of a bad workman. Mostpeople go through life without thinking of these things: they do notstop and consider from whence and by what means has come to their tablethe flesh-food that is served there. They drift along through a mundaneexistence without feeling a pang of remorse for, or even thought of, thepain they are accomplices in producing in the sub-human world. And itcannot be denied, hide it how we may, either from our eyes or ourconscience, that however skilfully the actual killing may usually becarried out, there is much unavoidable suffering caused to the beaststhat have to be transported by sea and rail to the slaughter-house. Theanimals suffer violently from sea-sickness, and horrible cruelty (suchas pouring boiling oil into their ears, and stuffing their ears with haywhich is then set on fire, tail-twisting, etc. , ) has to be practised toprevent them lying down lest they be trampled on by other beasts andkilled; for this means that they have to be thrown overboard, thusreducing the profits of their owners, or of the insurance companies, which, of course, would be a sad calamity. Judging by the way the menact it does not seem to matter what cruelties and tortures areperpetuated; what heinous offenses against every humane sentiment of thehuman heart are committed; it does not matter to what depths of Sataniccallousness man stoops provided always that--this is the supremequestion--_there is money to be made by it_. 

A writer has thus graphically described the scene in a cattle-boat inrough weather: 'Helpless cattle dashed from one side of the ship to theother, amid a ruin of smashed pens, with limbs broken from contact withhatchway combings or winches--dishorned, gored, and some of them smashedto mere bleeding masses of hide-covered flesh. Add to this the shriekingof the tempest, and the frenzied moanings of the wounded beasts, and thereader will have some faint idea of the fearful scenes of danger andcarnage ... The dead beasts, advanced, perhaps, in decomposition beforedeath ended their sufferings, are often removed literally in pieces. '

And on the railway journey, though perhaps the animals do not experienceso much physical pain as travelling by sea, yet they are often deprivedof food, and water, and rest, for long periods, and mercilessly knockedabout and bruised. They are often so injured that the cattle-men aresurprised they have not succumbed to their injuries. And all thishappens in order that the demand for _unnecessary_ flesh-food may besatisfied. 

Those who defend flesh-eating often talk of humane methods ofslaughtering; but it is significant that there is considerabledifference of opinion as to what _is_ the most humane method. In Englandthe pole-axe is used; in Germany the mallet; the Jews cut the throat;the Italians stab. It is obvious that each of these methods cannot bebetter than the others, yet the advocates of each method consider theothers cruel. As Lieut. Powell remarks, this 'goes far to show that agreat deal of cruelty and suffering is inseparable from all methods. '

It is hard to imagine how anyone believing he could live healthily onvegetable food alone, could, having once considered these things, continue a meat-eater. At least to do so he could not live his life inconformity with the precept that we should cause no unnecessary pain. 

 How unholy a custom, how easy a way to murder he makes for himself Who cuts the innocent throat of the calf, and hears unmoved its mournful plaint! And slaughters the little kid, whose cry is like the cry of a child, Or devours the birds of the air which his own hands have fed! Ah, how little is wanting to fill the cup of his wickedness! What unrighteous deed is he not ready to commit. 

 * * * * *

 Make war on noxious creatures, and kill them only, But let your mouths be empty of blood, and satisfied with pure and natural repasts. 

 OVID. _Metam. _, _lib. _ xv. 

That we cannot find any justification for destroying animal life forfood does not imply we should never destroy animal life. Such a cultwould be pure fanaticism. If we are to consider physical well-being asof primary importance, it follows that we shall act inself-preservation 'making war on noxious creatures. ' But this again isno justification for 'blood-sports. '

He who inflicts pain needlessly, whether by his own hand or by that ofan accomplice, not only injures his victim, but injures himself. Hestifles what nobleness of character he may have and he cultivatesdepravity and barbarism. He destroys in himself the spirit of truereligion and isolates himself from those whose lives are made beautifulby sympathy. No one need hope for a spiritual Heaven while helping tomake the earth a bloody Hell. No one who asks others to do wrong for himneed imagine he escapes the punishment meted out to wrong-doers. That heprocures the service of one whose sensibilities are less keen than hisown to procure flesh-food for him that he may gratify his depraved tasteand love of conformity does not make him less guilty of crime. Were heto kill with his own hand, and himself dress and prepare the obscenefood, the evil would be less, for then he would not be an accomplice inretarding the spiritual growth of a fellow being. There is no shame inany _necessary_ labour, but that which is unnecessary is unmoral, andslaughtering animals to eat their flesh is not only unnecessary andunmoral; it is also cruel and immoral. Philosophers andtranscendentalists who believe in the Buddhist law of Kârma, Westernizedby Emerson and Carlyle into the great doctrine of Compensation, realizethat every act of unkindness, every deed that is contrary to thedictates of our nobler instincts and reason, reacts upon us, and weshall truly reap that which we have sown. An act of brutalitybrutalizes, and the more we become brutalized the more we attractnatures similarly brutal and get treated by them brutally. Thus doesNature sternly deal justice. 

'Our acts our angels are, or good or ill, Our fatal shadows that walk by us still. '

It is appropriate in this place to point out that some very pointedthings are said in the Bible against the killing and eating of animals. It has been said that it is possible by judiciously selecting quotationsto find the Bible support almost anything. However this may be, thefollowing excerpta are of interest:--

'And God said: Behold, I have given you every herb bearing seed, andevery tree in which is the fruit of a tree yielding seed, to you itshall be for meat. '--Gen. I. , 29. 

'But flesh with life thereof, which is the blood thereof, ye shall noteat. '--Gen. Ix. , 4. 

'It shall be a perpetual statute throughout your generations in all yourdwellings, that ye shall eat neither fat nor blood. '--Lev. Iii. , 17. 

'Ye shall eat no manner of blood, whether it be of fowl, orbeast. '--Lev. Vii. , 26. 

'Ye shall eat the blood of no manner of flesh: for the life of all fleshis the blood thereof: whosoever eateth it shall be cut off. '--Lev. Xvii. , 14. 

'The wolf also shall dwell with the lamb, and the leopard shall lie downwith the kid; and the calf and the young lion and the fatling together;and a little child shall lead them.... They shall not hurt nor destroyin all my holy mountain. '--Isaiah lxv. 

'He that killeth an ox is as he that slayeth a man. '--Isaiah lxvi. , 3. 

'I desire mercy, and not sacrifice. '--Matt. Ix. , 7. 

'It is good not to eat flesh, nor to drink wine, nor to do anythingwhereby thy brother stumbleth. '--Romans xiv. , 21. 

'Wherefore, if meat maketh my brother to stumble I will eat no flesh forevermore, that I make not my brother stumble. '--1 Cor. Viii. , 13. 

The verse from Isaiah is no fanciful stretch of poetic imagination. Thewriter, no doubt, was picturing a condition of peace and happiness onearth, when discord had ceased and all creatures obeyed Nature and livedin harmony. It is not absurd to suppose that someday the birds andbeasts may look upon man as a friend and benefactor, and not theferocious beast of prey that he now is. In certain parts of the world, at the present day--the Galapagos Archipelago, for instance--where manhas so seldom been that he is unknown to the indigenous animal life, travellers relate that birds are so tame and friendly and curious, beingwholly unacquainted with the bloodthirsty nature of man, that they willperch on his shoulders and peck at his shoe laces as he walks. 

It may be said that Jesus did not specifically forbid flesh-food. Butthen he did not specifically forbid war, sweating, slavery, gambling, vivisection, cock and bull fighting, rabbit-coursing, trusts, opiumsmoking, and many other things commonly looked upon as evils whichshould not exist among Christians. Jesus laid down general principles, and we are to apply these general principles to particularcircumstances. 

The sum of all His teaching is that love is the most beautiful thing inthe world; that the Kingdom of Heaven is open to all who really andtruly love. The act of loving is the expression of a desire to makeothers happy. All beings capable of experiencing pain, who have nervoussensibilities similar to our own, are capable of experiencing the effectof our love. The love which is unlimited, which is not confined merelyto wife and children, or blood relations and social companions, or one'sown nation, or even the entire human race, but is so comprehensive as toinclude all life, human and sub-human; such love as this marks thehighest point in moral evolution that human intelligence can conceive ofor aspire to. 

Eastern religions have been more explicit than Christianity about thesin of killing animals for food. 

In the _Laws of Manu_, it is written: 'The man who forsakes not the law, and eats not flesh-meat like a bloodthirsty demon, shall attaingoodness in this world, and shall not be afflicted with maladies. '

'Unslaughter is the supreme virtue, supreme asceticism, golden truth, from which springs up the germ of religion. ' _The Mahabharata. _

'_Non-killing_, truthfulness, non-stealing, continence, andnon-receiving, are called Yama. ' _Patanjalis' Yoga Aphorisms. _

'A Yogî must not think of injuring anyone, through thought, word ordeed, and this applies not only to man, but to all animals. Mercy shallnot be for men alone, but shall go beyond, and embrace the whole world. '_Commentary of Vivekânanda. _

'Surely hell, fire, and repentance are in store for those who for theirpleasure and gratification cause the dumb animals to suffer pain. ' _TheZend Avesta. _

Gautama, the Buddha, was most emphatic in discountenancing the killingof animals for food, or for any other unnecessary purpose, and Zoroasterand Confucius are said to have taught the same doctrine. 

FOOTNOTES:

[Footnote 2: See _Sartor Resartus_, Book I. , chap. Xi. : Book III. , chap. Vii. Also an article by Prof. W. P. Montague, Ph. D. : 'The Evidence ofDesign in the Elements and Structure of the Cosmos, ' in the _HibbertJournal_, Jan. , 1904. ]

IV

THE ÆSTHETIC POINT OF VIEW

St. Paul tells us to think on whatsoever things are pure and lovely(Phil. Iv. , 8). The implication is that we should love and worshipbeauty. We should seek to surround ourselves by beautiful objects andavoid that which is degrading and ugly. 

Let us make some comparisons. Look at a collection of luscious fruitsfilling the air with perfume, and pleasing the eye with a harmony ofcolour, and then look at the gruesome array of skinned carcassesdisplayed in a butcher's shop; which is the more beautiful? Look at thework of the husbandman, tilling the soil, pruning the trees, gatheringin the rich harvest of golden fruit, and then look at the work of thecowboy, branding, castrating, terrifying, butchering helpless animals;which is the more beautiful? Surely no one would say a corpse was abeautiful object. Picture it (after the axe has battered the skull, orthe knife has found the heart, and the victim has at last ceased itsdying groans and struggles), with its ghastly staring eyes, itsblood-stained head or throat where the sharp steel pierced into thequivering flesh; picture it when the body is opened emitting a sickeningodour and the reeking entrails fall in a heap on the gore-splashedfloor; picture this sight and ask whether it is not the epitome ofugliness, and in direct opposition to the most elementary sense ofbeauty. 

Moreover, what effect has the work of a slayer of animals upon hispersonal character and refinement? Can anyone imagine asensitive-minded, finely-wrought _æsthetic_ nature doing anything elsethan revolt against the cold-blooded murdering of terrorised animals? Itis significant that in some of the States of America butchers are notallowed to sit on a jury during a murder trial. Physiognomically theslaughterman carries his trade-mark legibly enough. The butcher does notusually exhibit those facial traits which distinguish a person who isnaturally sympathetic and of an æsthetic temperament; on the contrary, the butcher's face and manner generally bear evidence of a life spentamid scenes of gory horror and violence; of a task which involvestorture and death. 

A plate of cereal served with fruit-juice pleases the eye andimagination, but a plate smeared with blood and laden with dead fleshbecomes disgusting and repulsive the moment we consider it in thatlight. Cooking may disguise the appearance but cannot alter the realityof the decaying _corpse_; and to cook blood and give it another name(gravy) may be an artifice to please the palate, but it is blood, (bloodthat once coursed through the body of a highly sensitive and nervousbeing), just the same. Surely a person whose olfactory nerves have notbeen blunted prefers the delicate aroma of ripe fruit to the sicklysmell of mortifying flesh, --or fried eggs and bacon!

Notice how young children, whose taste is more or less unperverted, relish ripe fruits and nuts and clean tasting things in general. Man, before he has become thoroughly accustomed to an unnatural diet, beforehis taste has been perverted and he has acquired by habit a liking forunwholesome and unnatural food, has a healthy appetite for Nature'ssun-cooked seeds and berries of all kinds. Now true refinement can onlyexist where the senses are uncorrupted by addiction to deleterioushabits, and the nervous system by which the senses act will remainhealthy only so long as it is built up by pure and natural foods; henceit is only while man is nourished by those foods desired by hisunperverted appetite that he may be said to possess true refinement. Power of intellect has nothing whatever to do _necessarily_ with the_æsthetic instinct_. A man may possess vast learning and yet be a boor. Refinement is not learnt as a boy learns algebra. Refinement comes fromliving a refined life, as good deeds come from a good man. The nearer welive according to Nature's plan, and in harmony with Her, the healthierwe become physically and mentally. We do not look for refinement in theobese, red-faced, phlegmatic, gluttonous sensualists who often pass asgentlemen because they possess money or rank, but in those who livesimply, satisfying the simple requirements of the body, and findinghappiness in a life of well-directed toil. 

 * * * * *

The taste of young children is often cited by vegetarians to demonstratethe liking of an unsophisticated palate, but the primitive instinct isnot wholly atrophied in man. Before man became a tool-using animal, hemust have depended for direction upon what is commonly termed instinctin the selection of a diet most suitable to his nature. No one candoubt, judging by the way undomesticated animals seek their food withunerring certainty as to its suitability, but that instinct is atrustworthy guide. Granting that man could, in a state of absolutesavagery, and before he had discovered the use of fire or of tools, depend upon instinct alone, and in so doing live healthily, cannot _whatyet remains_ of instinct be of some value among civilized beings? Is notman, even now, in spite of his abused and corrupted senses, when he seesluscious fruits hanging within his reach, tempted to pluck them, anddoes he not eat them with relish? But when he sees the grazing ox, orthe wallowing hog, do similar gustatory desires affect him? Or when hesees these animals lying dead, or when skinned and cut up in smallpieces, does this same natural instinct stimulate him to steal and eatthis food as it stimulates a boy to steal apples and nuts from anorchard and eat them surreptitiously beneath the hedge or behind thehaystack?

Very different is it with true carnivora. The gorge of a cat, forinstance, will rise at the smell of a mouse, or a piece of raw flesh, but not at the aroma of fruit. If a man could take delight in pouncingupon a bird, tear its still living body apart with his teeth, suckingthe warm blood, one might infer that Nature had provided him withcarnivorous instinct, but the very _thought_ of doing such a thing makeshim shudder. On the other hand, a bunch of luscious grapes makes his'mouth water, ' and even in the absence of hunger he will eat fruit togratify taste. A table spread with fruits and nuts and decorated withflowers is artistic; the same table laden with decaying flesh and blood, and maybe entrails, is not only inartistic--it is disgusting. 

Those who believe in an all-wise Creator can hardly suppose He wouldhave so made our body as to make it necessary daily to perform acts ofviolence that are an outrage to our sympathies, repulsive to our finerfeelings, and brutalising and degrading in every detail. To possess finefeelings without the means to satisfy them is as bad as to possesshunger without a stomach. If it be necessary and a part of the DivineWisdom that we should degrade ourselves to the level of beasts of prey, then the humanitarian sentiment and the æsthetic instinct are wrong andshould be displaced by callousness, and the endeavour to cultivate afeeling of enjoyment in that which to all the organs of sense in aperson of intelligence and religious feeling is ugly and repulsive. Butno normally-minded person can think that this is so. It would becontrary to all the ethical and æsthetic teachings of every religion, and antagonistic to the feelings of all who have evolved to thepossession of a conscience and the power to distinguish the beautifulfrom the base. 

When one accustomed to an omnivorous diet adopts a vegetarian régime, asteadily growing refinement in taste and smell is experienced. Delicateand subtle flavours, hitherto unnoticed, especially if the habit ofthorough mastication be practised, soon convince the neophyte that avegetarian is by no means denied the pleasure of gustatory enjoyment. Further, not only are these senses better attuned and refined, but themind also undergoes a similar exaltation. Thoreau, thetranscendentalist, wrote: 'I believe that every man who has ever beenearnest to preserve his higher or poetic faculties in the bestcondition, has been particularly inclined to abstain from animal food, and from much food of any kind. '

V

ECONOMICAL CONSIDERATIONS

There is no doubt that the yield of land when utilized for pasturage isless than what it will produce in the hands of the agriculturist. In athickly populated country, such as England, dependent under presentconditions on foreign countries for a large proportion of her foodsupply, it is foolish, considering only the political aspects, to employthe land for raising unnecessary flesh-food, and so be compelled toapply to foreign markets for the first necessaries of life, when thereis, without doubt, sufficient agricultural land in England to supportthe entire population on a vegetable regimen. As just said, a muchlarger population can be supported on a given acreage cultivated withvegetable produce than would be possible were the same land used forgrazing cattle. Lieut. Powell quotes Prof. Francis Newman of UniversityCollege, London, as declaring that--

 100 acres devoted to sheep-raising will support 42 men: proportion 1. 

 100 acres devoted to dairy-farming will support 53 men: proportion 1-1/4. 

 100 acres devoted to wheat will support 250 men: proportion 6. 

 100 acres devoted to potato will support 683 men: proportion 16. 

To produce the same quantity of food yielded by an acre of landcultivated by the husbandman, three or four acres, or more, would berequired as grazing land to raise cattle for flesh meat. 

Another point to note is that agriculture affords employment to a verymuch larger number of men than cattle-raising; that is to say, a muchlarger number of men are required to raise a given amount of vegetablefood than is required to raise the same amount of flesh food, and so, were the present common omnivorous customs to give place tovegetarianism, a very much more numerous peasantry would be required onthe land. This would be physically, economically, morally, better forthe nation. It is obvious that national health would be improved with aconsiderably larger proportion of hardy country yeomen. The percentageof poor and unemployed people in large cities would be reduced, theirlabor being required on the soil, where, being in more natural, salutary, harmonious surroundings the moral element would have betteropportunity for development than when confined in the unhealthy, ugly, squalid surroundings of a city slum. 

It is not generally known that there is often a decided _loss_ ofvaluable food-material in feeding animals for food, one authoritystating that it takes nearly 4 lbs. Of barley, which is a good wholesomefood, to make 1 lb. Of pork, a food that can hardly be considered safeto eat when we learn that tuberculosis was detected in 6, 393 pigs inBerlin abattoirs in one year. 

As to the comparative cost of a vegetarian and omnivorous diet, it isinstructive to learn that it is proverbial in the Western States ofAmerica that a Chinaman can live and support his family in health andcomfort on an allowance which to a meat-eating white man would bestarvation. It is not to be denied that a vegetarian desirous of livingto eat, and having no reason or desire to be economical, could spendmoney as extravagantly as a devotee of the flesh-pots having a similardisposition. But it is significant that the poor of most Europeancountries are not vegetarians from choice but from necessity. Had theythe means doubtless they would purchase meat, not because of anyinstinctive liking for it, but because of that almost universal trait ofhuman character that causes men to desire to imitate their superiors, without, in most cases, any due consideration as to whether the supposedsuperiors are worthy of the genuflection they get. Were King George orKaiser Wilhelm to become vegetarians and advocate the non-flesh diet, such an occurrence would do far more towards advancing the popularity ofthis diet than a thousand lectures from "mere" men of science. Carlylewas not far wrong when he called men "clothes worshippers. " Theuneducated and poor imitate the educated and rich, not because theypossess that attitude of mind which owes its existence to a very deepand subtle emotion and which is expressed in worship and veneration forpower, whether it be power of body, power of rank, power of mind, orpower of wealth. The poor among Western nations are vegetarians becausethey cannot afford to buy meat, and this is plain enough proof as towhich dietary is the cheaper. 

Perhaps a few straightforward facts on this point may prove interesting. An ordinary man, weighing 140 lbs. To 170 lbs. , under ordinaryconditions, at moderately active work, as an engineer, carpenter, etc. , could live in comfort and maintain good health on a dietary providingdaily 1 lb. Bread (600 to 700 grs. Protein); 8 ozs. Potatoes (70 grs. Protein); 3 ozs. Rice, or barley, or macaroni, or maize meal, etc. (100grs. Protein); 4 ozs. Dates, or figs, or prunes, or bananas, etc. , and 2ozs. Shelled nuts (130 grs. Protein); the cost of which need not exceed10c. To 15c. Per day; or in the case of one leading a more sedentarylife, such as clerical work, these would be slightly reduced and thecost reduced to 8c. To 12c. Per day. For one shilling per day, luxuries, such as nut butter, sweet-stuffs, and a variety of fruits and vegetablescould be added. It is hardly necessary to point out that the housewifewould be 'hard put to' to make ends meet 'living well' on the ordinarydiet at 25c. Per head per day. The writer, weighing 140 lbs. , who livesa moderately active life, enjoys good health, and whose tastes aresimple, finds the cost of a cereal diet comes to 50c. To 75c. Per week. 

The political economist and reformer finds on investigation, that theadoption of vegetarianism would be a solution of many of the complex andbaffling questions connected with the material prosperity of the nation. Here is a remedy for unemployment, drink, slums, disease, and many formsof vice; a remedy that is within the reach of everyone, and that costsonly the relinquishing of a foolish prejudice and the adoption of anatural mode of living plus the effort to overcome a vicious habit andthe denial of pleasure derived from the gratification of corruptedappetite. Nature will soon create a dislike for that which once was apleasure, and in compensation will confer a wholesome and beneficentenjoyment in the partaking of pure and salutary foods. Whether or no themeat-eating nations will awake to these facts in time to save themselvesfrom ruin and extinction remains to be seen. Meat-eating has grown sideby side with disease in England during the past seventy years, but thereare now, fortunately, some signs of abatement. The doctors, owingperhaps to some prescience in the air, some psychical foreboding, arerecommending that less meat be eaten. But whatever the future has instore, there is nothing more certain than this--that in the adoption ofthe vegetable regimen is to be found, if not a complete panacea, atleast a partial remedy, for the political and social ills that ournation at the present time is afflicted with, and that those of us whowould be true patriots are in duty bound to practise and preachvegetarianism wheresoever and whensoever we can. 

VI

THE EXCLUSION OF DAIRY PRODUCE

It is unfortunate that many flesh-abstainers who agree with the generaltrend of the foregoing arguments do not realise that these samearguments also apply to abstinence from those animal foods known asdairy produce. In considering this further aspect it is necessary forreasons already given, to place hygienic considerations first. 

Is it reasonable to suppose that Nature ever intended the milk of thecow or the egg of the fowl for the use of man as food? Can anyone denythat Nature intended the cow's milk for the nourishment of her calf andthe hen's egg for the propagation of her species? It is begging thequestion to say that the cow furnishes more milk than her calf requires, or that it does not injure the hen to steal her eggs. Besides, it is nottrue. 

Regarding the dietetic value of milk and eggs, which is the question offirst importance, are we correct in drawing the inference that as Naturedid not intend these foods for man, therefore they are not suitable forhim? As far as the chemical constituents of these foods are concerned, it is true they contain compounds essential to the nourishment of thehuman body, and if this is going to be set up as an argument in favor oftheir consumption, let it be remembered that flesh food also containscompounds essential to nourishment. But the point is this: not whatvaluable nutritive compounds does any food-substance contain, but whatvalue, _taking into consideration its total effects_, has the food inquestion as a wholesome article of diet?

It seems to be quite generally acknowledged by the medical professionthat raw milk is a dangerous food on account of the fact that it isliable from various causes, sometimes inevitable, to contain impurities. Dr. Kellogg writes: Typhoid fever, cholera infantum, tuberculosis andtubercular consumption--three of the most deadly diseases known; it isvery probable also, that diphtheria, scarlet fever and several othermaladies are communicated through the medium of milk.... It is safe tosay that very few people indeed are fully acquainted with the dangers tolife and health which lurk in the milk supply.... The teeming millionsof China, a country which contains nearly one-third of the entirepopulation of the globe, are practically ignorant of this article offood. The high-class Hindoo regards milk as a loathsome and impurearticle of food, speaking of it with the greatest contempt as"cow-juice, " doubtless because of his observations of the deleteriouseffect of the use of milk in its raw state. 

The germs of tuberculosis seem to be the most dangerous in milk, forthey thrive and retain their vitality for many weeks, even in butter andcheese. An eminent German authority, Hirschberger, is said to have found10 per cent of the cows in the vicinity of large cities to be affectedby tuberculosis. Many other authorities might be quoted supporting thecontention that a large percentage of cows are afflicted by this deadlydisease. Other germs, quite as dangerous, find their way into milk innumerous ways. Excreta, clinging to the hairs of the udder, arefrequently rubbed off into the pail by the action of the hand whilstmilking. Under the most careful sanitary precautions it is impossible toobtain milk free from manure, from the ordinary germs of putrefaction tothe most deadly microbes known to science. There is little doubt butthat milk is one of the uncleanest and impurest of all foods. 

Milk is constipating, and as constipation is one of the commonestcomplaints, a preventive may be found in abstinence from this food. Asregards eggs, there is perhaps not so much to be said, although eggs soquickly undergo a change akin to putrefaction that unless eaten freshthey are unfit for food; moreover, (according to Dr. Haig) they containa considerable amount of xanthins, and cannot, therefore, be considereda desirable food. 

Dairy foods, we emphatically affirm, are not necessary to health. In thesection dealing with 'Physical Considerations' sufficient was said toprove the eminent value of an exclusive vegetable diet, and the readeris referred to that and the subsequent essay on Nutrition and Diet forproof that man can and should live without animal food of any kind. Suchnutritive properties as are possessed by milk and eggs are abundantlyfound in the vegetable kingdom. The table of comparative values given, exhibits this quite plainly. That man can live a thoroughly healthy lifeupon vegetable foods alone there is ample evidence to prove, and thereis good cause to believe that milk and eggs not only are quiteunnecessary, but are foods unsuited to the human organism, and may be, and often are, the cause of disease. Of course, it is recognized thatwith scrupulous care this danger can be minimized to a great extent, butstill it is always there, and as there is no reason why we shouldconsume such foods, it is not foolish to continue to do so?

But this is not all. It is quite as impossible to consume dairy producewithout slaughter as it is to eat flesh without slaughter. There areprobably as many bulls born as cows. One bull for breeding purposessuffices for many cows and lives for many years, so what is to be donewith the bull calves if our humanitarian scruples debar us fromproviding a vocation for the butcher? The country would soon be overrunwith vast herds of wild animals and the whole populace would have totake to arms for self-preservation. So it comes to the same thing. Ifwe did not breed these animals for their flesh, or milk, or eggs, orlabour, we should have no use for them, and so should breed them nolonger, and they would quickly become extinct. The wild goat and sheepand the feathered life might survive indefinitely in mountainousdistricts, but large animals that are not domesticated, or bred forslaughter, soon disappear before the approach of civilisation. The Irishelk is extinct, and the buffalo of North America has been wiped outduring quite recent years. If leather became more expensive (much of itis derived from horse hide) manufacturers of leather substitutes wouldhave a better market than they have at present. 

VI

CONCLUSION

'However much thou art read in theory, if thou hast no practice thou artignorant, ' says the Persian poet Sa'di. 'Conviction, were it never soexcellent, is worthless until it converts itself into Conduct. Nay, properly, Conviction is not possible till then, ' says HerrTeufelsdrockh. It is never too late to be virtuous. It is right that weshould look before we leap, but it is gross misconduct to neglect dutyto conform to the consuetudes of the hour. We must endeavour inpractical life to carry out to the best of our ability our philosophicaland ethical convictions, for any lapse in such endeavour is whatconstitutes immorality. We must live consistently with theory so long asour chief purpose in life is advanced by so doing, but we must beinconsistent when by antinomianism we better forward this purpose. Toillustrate: All morally-minded people desire to serve as a force workingfor the happiness of the race. We are convinced that the slaughter ofanimals for food is needless, and that it entails much physical andmental suffering among men and animals and is therefore immoral. Knowing this we should exert our best efforts to counteract the wrong, firstly, by regulating our own conduct so as not to take either anactive or passive part in this needless massacre of sub-human life, andsecondly, by making those facts widely known which show the necessityfor food reform. 

Now to go to the ultimate extreme as regards our own conduct we shouldmake no use of such things as leather, bone, catgut, etc. We should noteven so much as attend a concert where the players use catgut strings, for however far distantly related cause and effect may be, the factremains that the more the demand, no matter how small, the more thesupply. We should not even be guilty of accosting a friend from over theway lest in consequence he take more steps than otherwise he would do, thus wearing out more shoe-leather. He who would practise such absurdsansculottism as this would have to resort to the severest seclusion, and plainly enough we cannot approve of such fanaticism. By turningantinomian when necessary and staying amongst our fellows, making knownour views according to our ability and opportunity, we shall be doingmore towards establishing the proper relation between man and sub-manthan by turning cenobite and refusing all intercourse and associationwith our fellows. Let us do small wrong that we may accomplish greatgood. Let us practise our creed so far as to abstain from the eating ofanimal food, and from the use of furs, feathers, seal and fox skins, andsimilar ornaments, to obtain which necessitates the violation of ourfundamental principles. With regard to leather, this material is, underpresent conditions, a 'by-product. ' The hides of animals slaughtered fortheir flesh are made into leather, and it is not censurable in avegetarian to use this article in the absence of a suitable substitutewhen he knows that by so doing he is not asking an animal's life, nor afellow-being to degrade his character by taking it. There is asubstitute for leather now on the market, and it is hoped that it maysoon be in demand, for even a leather-tanner's work is not exactly anideal occupation. 

Looking at the question of conviction and consistency in this way, thereare conceivable circumstances when the staunchest vegetarian may eventurn kreophagist. As to how far it is permissible to depart from thestrictest adherence to the principles of vegetarianism that have beenlaid down, the individual must trust his own conscience to determine;but we can confidently affirm that the eating of animal flesh isunnecessary and immoral and retards development in the direction whichthe finest minds of the race hold to be good; and that the only timewhen it would not be wrong to feed upon such food would be when, owingto misfortunes such as shipwreck, war, famine, etc. , starvation can onlybe kept at bay by the sacrifice of animal life. In such a case, man, considering his own life the more valuable, must resort to theunnatural practice of flesh-eating. 

The reformer may have, indeed must have, to pay a price, and sometimes abig one, for the privilege, the greatest of all privileges, of educatinghis fellows to a realisation of their errors, to a realisation of abetter and nobler view of life than they have hitherto known. Seldom domen who carve out a way for themselves, casting aside the conventionalprejudices of their day, and daring to proclaim, and live up to, thetruth they see, meet with the esteem and respect due to them; but thisshould not, and, if they are sincere and courageous, does not, deterthem from announcing their message and caring for the personaldiscomfort it causes. It is such as these that the world has to thankfor its progress. 

It often happens that the reformer reaps not the benefit of the reformhe introduces. Men are slow to perceive and strangely slow to act, yethe who has genuine affection for his fellows, and whose desire for thebetterment of humanity is no mere sentimental pseudo-religiosity, bearsbravely the disappointment he is sure to experience, and with undauntedheart urges the cause that, as he sees it, stands for the enlightenmentand happiness of man. The vegetarian in the West (Europe, America, etc. )is often ridiculed and spoken of by appellations neither complimentarynor kind, but this should deter no honorable man or woman from enteringthe ranks of the vegetarian movement as soon as he or she perceives themoral obligation to do so. It may be hard, perhaps impossible, toconvert others to the same views, but the vegetarian is not hinderedfrom living his own life according to the dictates of his conscience. 'He who conquers others is strong, but the man who conquers himself ismighty, ' wrote Laotze in the _Tao Teh Ch'ing_, or 'The Simple Way. '

When we call to mind some heroic character--a Socrates, a Regulus, aSavonarola--the petty sacrifices our duties entail seem trivial indeed. We do well to remember that it is only by obedience to the highestdictates of our own hearts and minds that we may obtain true happiness. It is only by living in harmony with all living creatures that nobilityand purity of life are attainable. As we obey the immediate vision, sodo we become able to see yet richer visions: but the _strength of thevision is ours only as we obey its high demands_. 

NUTRITION AND DIET

I

THE SCIENCE OF NUTRITION

The importance of some general knowledge of the principles of nutritionand the nutritive values of foods is not generally realised. Ignoranceon such a matter is not usually looked upon as a disgrace, but, on thecontrary, it would be commonly thought far more reprehensible to lackthe ability to conjugate the verb 'to be' than to lack a knowledge ofthe chemical properties of the food we eat, and the suitability of it toour organism. Yet the latter bears direct and intimate relation to man'sphysical, mental, and moral well-being, while the former is but a'sapless, heartless thistle for pedantic chaffinches, ' as Jean Paulwould say. 

The human body is the most complicated machine conceivable, and as it isabsurd to suppose that any tyro can take charge of so comparativelysimple a piece of mechanism as a locomotive, how much more absurd is itto suppose the human body can be kept in fit condition, and workedsatisfactorily, without at least some, if only slight, knowledge of thenature of its constitution, and an understanding of the means tosatisfy its requirements? Only by study and observation comes theknowledge of how best to supply the required material which, by itsoxidation in the body, repairs waste, gives warmth and produces energy. 

Considering, then, that the majority of people are entirely ignorantboth of the chemical constitution of the body, and the physiologicalrelationship between the body and food, it is not surprising to observethat in respect to this question of caring for the body, making it growand work and think, many come to grief, having breakdowns which arecalled by various big-sounding names. Indeed, to the student ofdietetics, the surprise is that the body is so well able to withstandthe abuse it receives. 

It has already been explained in the previous essay how essential it isif we live in an artificial environment and depart from primitivehabits, thereby losing natural instincts such as guide the wild animals, that we should study diet. No more need be said on this point. It maynot be necessary that we should have some general knowledge offundamental principles, and learn how to apply them with reasonableprecision. 

The chemical constitution of the human body is made up of a largevariety of elements and compounds. From fifteen to twenty elements arefound in it, chief among which are oxygen, hydrogen, carbon, nitrogen, calcium, phosphorus, sodium, and sulphur. The most important compoundsare protein, hydrocarbons, carbohydrates, organic mineral matter, andwater. The food which nourishes the body is composed of the sameelements and compounds. 

Food serves two purposes, --it builds and repairs the body tissues, andit generates vital heat and energy, burning food as fuel. Protein andmineral matter serve the first purpose, and hydrocarbons (fats) andcarbohydrates (sugars and starches) the second, although, if too muchprotein be assimilated it will be burnt as fuel, (but it is bad fuel aswill be mentioned later), and if too much fat is consumed it will bestored away in the body as reserve supply. Most food contains someprotein, fat, carbohydrates, mineral matter, and water, but theproportion varies very considerably in different foods. 

Water is the most abundant compound in the body, forming on an average, over sixty per cent. Of the body by weight. It cannot be burnt, but is acomponent part of all the tissues and is therefore an exceedingly, important food. Mineral matter forms approximately five or six per cent. Of the body by weight. Phosphate of lime (calcium phosphate), buildsbone; and many compounds of potassium, sodium, magnesium and iron arepresent in the body and are necessary nutrients. Under the term proteinare included the principal nitrogenous compounds which make bone, muscleand other material. It forms about 15 per cent. Of the body by weight, and, as mentioned above, is burnt as fuel for generating heat andenergy. Carbohydrates form but a small proportion of the body-tissue, less than one per cent. Starches, sugars, and the fibre of plants, orcellulose, are included under this term. They serve the same purpose asfat. 

All dietitians are agreed that protein is the essential combined infood. Deprivation of it quickly produces a starved physical condition. The actual quantity required cannot be determined with perfect accuracy, although estimates can be made approximately correct. The importance ofthe other nutrient compounds is but secondary. But the system must haveall the nutrient compounds in correct proportions if it is to bemaintained in perfect health. These proportions differ slightlyaccording to the individual's physical constitution, temperament andoccupation. 

Food replenishes waste caused by the continual wear and tear incidentalto daily life: the wear and tear of the muscles in all physicalexertion, of the brain in thinking, of the internal organs in thedigestion of food, in all the intricate processes of metabolism, in theexcretion of waste matter, and the secretion of vital fluids, etc. Theideal diet is one which replenishes waste with the smallest amount ofsuitable material, so that the system is kept in its normal condition ofhealth at a minimum of expense of energy. The value, therefore, of somegeneral knowledge of the chemical constituents of food is obvious. Thediet must be properly balanced, that is, the food eaten must providethe nutrients the body requires, and not contain an excess of oneelement or a deficiency of another. It is impossible to substituteprotein for fat, or _vice versa_, and get the same physiological result, although the human organism is wonderfully tolerant of abuse, andremarkably ingenious in its ability to adapt itself to abnormalconditions. 

It has been argued that it is essentially necessary for a well-balanceddietary that the variety of food be large, or if the variety is to befor any reason restricted, it must be chosen with great discretion. Dietetic authorities are not agreed as to whether the variety should belarge or small, but there is a concensus of opinion that, be it large orsmall, it should be selected with a view to supplying the propernutrients in proper proportions. The arguments, so far as the writerunderstands them, for and against a large variety of foods, are asfollows:--

If the variety be large there is a temptation to over-feed. Appetitedoes not need to be goaded by tasty dishes; it does not need to begoaded at all. We should eat when hungry and until replenished; but toeat when not hungry in order to gratify a merely sensual appetite, tohave dishes so spiced and concocted as to stimulate a jaded appetite bynovelty of taste, is harmful to an extent but seldom realised. Hence theadvisability, at least in the case of persons who have not attainedself-mastery over sensual desire, of having little variety, for then, when the system is replenished, over-feeding is less likely to occur. 

In this connection it should be remembered that in some parts of theworld the poor, although possessing great strength and excellent health, live upon, and apparently relish, a dietary limited mostly to blackbread and garlics, while among ourselves an ordinary person eats as manyas fifty different foods in one day. [3]

On the other hand, a too monotonous dietary, especially where people areaccustomed to a large variety of mixed foods, fails to give thegustatory pleasure necessary for a healthy secretion of the digestivejuices, and so may quite possibly result in indigestion. It is a matterof common observation that we are better able to digest food which weenjoy than that which we dislike, and as we live not upon what we eat, but upon what we digest, the importance of enjoying the food eaten isobvious. 

Also as few people know anything about the nutritive value of foods, they stand a better chance, if they eat a large variety, of procuringthe required quantity of different nutrients than when restricted to avery limited dietary, because, if the dietary be very limited theymight by accident choose as their mainstay some food that was badlybalanced in the different nutrients, perhaps wholly lacking in protein. It is lamentable that there is such ignorance on such an all-importantsubject. However, we have to consider things as they are and not as theyought to be. 

Perhaps the best way is to have different food at different meals, without indulging in many varieties at one meal. Thus taste can besatisfied, while the temptation to eat merely for the sake of eating isless likely to arise. 

It might be mentioned, in passing, that in the opinion of the bestmodern authorities the average person eats far more than he needs, andthat this excess inevitably results in pathological conditions. Voit'sestimate of what food the average person requires daily was based uponobservation of what people _do_ eat, not upon what they _should_ eat. Obviously such an estimate is valueless. As well argue that an ounce oftobacco daily is what an ordinary person should smoke because it is theamount which the average smoker consumes. 

A vegetarian needs only to consider the amount of protein necessary, andobtained from the food eaten. The other nutrients will be supplied inproportions correct enough to satisfy the body requirements under normalconditions of health. The only thing to take note of is that more fatand carbohydrates are needed in cold weather than hot, the bodyrequiring more fuel for warmth. But even this is not essential: theessential thing is to have the required amount of protein. In passing, it is interesting to observe the following: the fact that in a mixedfruitarian diet the proportion of the nutrient compounds is such as tosatisfy natural requirements is another proof of the suitability of thevegetable regimen to the human organism. It is a provision of Naturethat those foods man's digestive organs are constructed to assimilatewith facility, and man's organs of taste, smell, and perception bestprefer, are those foods containing chemical compounds in proportionsbest suited to nourish his body. 

One of the many reasons why flesh-eating is deleterious is that flesh isan ill-balanced food, containing, as it does, considerable protein andfat, but no carbohydrates or neutralising salts whatever. As the bodyrequires three to four times more carbohydrates than protein, andprotein cannot be properly assimilated without organic minerals, it isseen that with the customary 'bread, meat and boiled potatoes' diet, this proportion is not obtained. Prof. Chittenden holds the opinion thatthe majority of people partake greatly in excess of food rich inprotein. 

No hard and fast rule can be laid down to different persons requiredifferent foods and foods and amounts at different times under different

+-----------------------------------------------------------------------+|[Transcriber's note: It is regretted that a line has been missed by the||typesetter. ] |+-----------------------------------------------------------------------+

regulate the amount, or proper proportions, of foodmaterial for a well-balanced dietary, as amounts, and the same personrequires different ferent conditions. Professor W. O. Atwater, anAmerican, makes the following statement: 'As the habits and conditionsof individuals differ, so, too, their needs for nourishment differ, andtheir food should be adapted to their particular requirements. It hasbeen estimated that an average man at moderately active labor, like acarpenter, or mason, should have (daily) about 115 grams (1750 grains)or 0. 25 pound of available protein, and sufficient fuel ingredients inaddition to make the fuel value of the whole diet 3, 400 calories; whilea man at sedentary employment would be well nourished with 92 grams(1400 grains) or 0. 20 pound of available protein, and enough fat andcarbohydrates in addition to yield 2, 700 calories of energy. The demandsare, however, variable, increasing and decreasing with increase anddecrease of muscular work, or as other needs of the person change. Eachperson, too, should learn by experience what kinds of food yield himnourishment with the least discomfort, and should avoid those which donot "agree" with him. '

It has been stated that unless the body is supplied with protein, hungerwill be felt, no matter if the stomach be over-loaded withnon-nitrogenous food. If a hungry man ate heartily of _only_ such foodsas fresh fruit and green vegetables he might soon experience a feelingof fulness, but his hunger would not be appeased. Nature asks forprotein, and hunger will continue so long as this want remainsunsatisfied. Similarly as food is the first necessity of life, so isprotein the first necessity in food. If a person were deprived ofprotein starvation must inevitably ensue. 

Were we (by 'we' is meant the generality of people in this country), toweigh out our food supply, for, say a week, we should soon realise whata large reduction from the usual quantity of food consumed would have tobe made, and instead of eating, as is customary, without an appetite, hunger might perhaps once a day make itself felt. There is little doubtbut that the health of most people would be vastly improved if food wereonly eaten when genuine hunger was felt, and the dietary chosen werewell balanced, _i. E. _, the proportions of protein, fat, carbohydratesand salts being about 3, 2, 9, 2-3. As aforesaid, the mixed vegetariandietary is, in general, well-balanced. 

While speaking about too much food, it may be pointed out that thefunction of appetite is to inform us that the body is in need ofnutriment. The appetite was intended by Nature for this purpose, yet howfew people wait upon appetite! The generality of people eat by time, custom, habit, and sensual desire; not by appetite at all. If we eatwhen not hungry, and drink when not thirsty, we are doing the body nogood but positive harm. The organs of digestion are given work that isunnecessary, thus detracting from the vital force of the body, for thereis only a limited amount of potential energy, and if some of this isspent unnecessarily in working the internal organs, it follows thatthere is less energy for working the muscles or the brain. So that anindividual who habitually overfeeds becomes, after a time, easily tired, physically lazy, weak, perhaps if temperamentally predisposed, nervousand hypochondriacal. Moreover, over-eating not only adds to the generalwear and tear, thus probably shortening life, but may even result inpositive disease, as well as many minor complaints such as constipation, dyspepsia, flatulency, obesity, skin troubles, rheumatism, lethargy, etc. 

Just as there is danger in eating too much, so there is much harm doneby drinking too much. The evil of stimulating drinks will be spoken oflater; at present reference is made only to water and harmlessconcoctions such as lime-juice, unfermented wines, etc. To drink whenthirsty is right and natural; it shows that the blood is concentratedand is in want of fluid. But to drink merely for the pleasure ofdrinking, or to carry out some insane theory like that of 'washing out'the system is positively dangerous. The human body is not a dirty barrelneeding swilling out with a hose-pipe. It is a most delicate piece ofmechanism, so delicate that the abuse of any of its parts tends to throwthe entire system out of order. It is the function of the blood toremove all the waste products from the tissues and to supply the freshmaterial to take the place of that which has been removed. Swilling thesystem out with liquid does not in any way accelerate or aid theprocess, but, on the contrary, retards and impedes it. It dilutes theblood, thus creating an abnormal condition in the circulatory system, and may raise the pressure of blood and dilate the heart. Also itdilutes the secretions which will therefore 'act slowly andinefficiently, and more or less fermentation and putrefaction willmeanwhile be going on in the food masses, resulting in the formation ofgases, acids, and decomposition products. '

Eating and drinking too much are largely the outcome of sensuality. Tosee a man eat sensually is to know how great a sensualist he is. Sensualism is a vice which manifests itself in many forms. Poverty hasits blessings. It compels abstinence from rich and expensive foods andprovides no means for surfeit. Epicurus was not a glutton. Socrateslived on bread and water, as did Sir Isaac Newton. Mental culture is notfostered by gluttony, but gluttony is indulged in at the expense ofmental culture. The majority of the world's greatest men have ledcomparatively simple lives, and have regarded the body as a temple to bekept pure and holy. 

We have now to consider (_a_) what to eat, (_b_) when to eat, (_c_) howto eat. First, then, we will consider the nutritive properties of thecommon food-stuffs. 

FOOTNOTES:

[Footnote 3: This is not an exaggeration. 'Genoa Cake, ' for instance, contains ten varieties of food: butter, sugar, eggs, flour, milk, sultanas, orange and lemon peel, almonds, and baking powder. ]

II

WHAT TO EAT

Among the foods rich in protein are the legumes, the cereals, and nuts. Those low in protein are fresh fruits, green vegetables, and roots. Fatis chiefly found in nuts, olives, and certain pulses, particularly thepeanut; and carbohydrates in cereals, pulses, and many roots. Fruit andgreen vegetables consist mostly of water and organic mineral compounds, and in the case of the most juicy varieties may be regarded more asdrink than food. We have, then, six distinct classes of food--thepulses, cereals, nuts, fruits, green vegetables, and roots. Let usbriefly consider the nutritive value of each. 

Pulse foods usually form an important item in a vegetarian dietary. Theyare very rich in their nutritive properties, and even before matured areequal or superior in value to any other green vegetable. 'The ripenedseed shows by analysis a very remarkable contrast to most of the maturedfoods, as the potato and other tubers, and even to the best cereals, aswheat. This superiority lies in the large amount of nitrogen in theform of protein that they contain. ' Peas, beans, and lentils should beeaten very moderately, being highly concentrated foods. The removal ofthe skins from peas and beans, also of the germs of beans, byparboiling, is recommended, as they are then more easily digested andless liable to 'disagree. ' These foods, it is interesting to know areused extensively by the vegetarian nations. The Mongol procures hissupply of protein chiefly from the Soya bean from which he makesdifferent preparations of bean cheese and sauce. It is said that thepoorer classes of Spaniards and the Bedouins rely on a porridge oflentils for their mainstay. In India and China where rice is the staplefood, beans are eaten to provide the necessary nitrogenous matter, asrice alone is considered deficient in protein. 

With regard to the pulse foods, Dr. Haig, in his works on uric acid, states that, containing as they do considerable xanthin, an exceedinglyharmful poison, they are not to be commended as healthful articles ofdiet. He states that he has found the pulses to contain even morexanthin than many kinds of flesh-meat, and as it is this poison in fleshthat causes him to so strongly condemn the eating of meat, he naturallycondemns the eating of any foods in which this poison exists in anyconsiderable quantity. He writes: 'So far as I know the "vegetarians" ofthis country are decidedly superior in endurance to those feeding onanimal tissues, who might otherwise be expected to equal them; butthese "vegetarians" would be still better if they not only ruled outanimal flesh, but also eggs, the pulses (peas, beans, lentils andpeanuts), eschew nuts, asparagus, and mushrooms, as well as tea, coffeeand cocoa, all of which contain a large amount of uric acid, orsubstances physiologically equivalent to it. '

Dr. Haig attributes many diseases and complaints to the presence of uricacid in the blood and its deposits in the tissues: 'Uric acid diseasesfall chiefly in two groups: (a) The arthritic group, comprising gout, rheumatism, and similar affections of many fibrous tissues throughoutthe body; (b) the circulation group including headache, epilepsy, mentaldepression, anæmia, Bright's disease, etc. ' Speaking with regard torheumatism met with among the vegetarian natives of India, Dr. Haigwrites: 'I believe it will appear, on investigation, that in those partsof India where rice and fresh vegetables form the staple foods, not onlyrheumatism, but uric acid diseases generally are little known, whereasin those parts where pulses are largely consumed, they arecommon--almost universal. '

The cereals constitute the mainstay of vegetarians all the world over, and although not superior to nuts, must be considered an exceedinglyvaluable, and, in some cases, essential food material. They differconsiderably in their nutritive properties, so it is necessary toexamine the worth of each separately. 

Wheat, though not universally the most extensively used of the cereals, is the most popular and best known cereal in this country. It has beencultivated for ages and has been used by nearly all peoples. It iscustomary to grind the berries into a fine meal which is mixed withwater and baked. There are various opinions about the comparative valueof white and whole-wheat flour. There is no doubt but that thewhole-wheat flour containing, as it does, more woody fibre than thewhite, has a tendency to increase the peristaltic action of theintestines, and thus is valuable for persons troubled withconstipation. [4] From a large number of analyses it has been determinedthat entire wheat flour contains about 2. 4 per cent. More protein thanwhite flour (all grades), yet experiments have demonstrated that the_available_ protein is less in entire wheat-flour than in whiteflour. [5] This is probably due to the fact that the protein which isenclosed in the bran cannot be easily assimilated, as the digestiveorgans are unable to break up the outer walls of woody fibre and extractthe nitrogenous matter they contain. On the other hand whole-wheat flourcontains considerably more valuable and available mineral matter thandoes white flour. The two outer layers contain compounds of phosphorus, lime, iron, and soda. Analyses by Atwater show entire-wheat flour tocontain twice as much mineral matter as white flour. It is affirmed byBroadbent and others, that this mineral matter is exceedingly valuableboth as a nutrient, and because of its neutralising effect upon proteidwastes, and that it is because of this that flour made from theentire-wheat berry has very superior food value to that made from theberry minus the outer cuticles. Many dietetists look upon whole-wheatbread as one of the most salutary of all foods and strongly advise itsuse in place of white bread. A well-known doctor states that he hasknown it a cure for many diseases, and thinks that many nervouscomplaints due to 'saline starvation' can be cured by substitutingwhole-meal for white bread. 

But in opposition to these views Dr. Haig thinks that as the outer brownhusk of all cereals contains some xanthin, it should on this account beremoved. He therefore recommends white flour, (not superfine, butcheap-grade), in place of the entire-wheat. Others, however, are of theopinion that the amount of xanthin present in the bran is so small asnot to be considered, especially when, by the removal of the xanthin, valuable mineral matter is also removed. 

Of course, it is difficult for a layman to form an opinion when expertsdiffer. Perhaps the best thing to do is to use whole-wheat bread ifthere is any tendency to constipation. If not, then choose that which isthe more palatable, or change from one to the other as inclinationdictates. This adds to variety, and as digestion is better when the foodis better relished, no doubt, in this case, that which pleases the tastebest is the best to eat. At least, we can hold this view tentatively forthe present. 

Wheat flour (entire), ranks the highest of all the cereals in protein, excepting oatmeal, averaging 13 per cent. In fat it exceeds rice andrye, is equal with barley and maize, but considerably below oatmeal:averaging about 1. 9 per cent. In carbohydrates it averages aboutseventy-two per cent. , all the cereals being very much alike in quantityof these nutrients. It is a well-balanced food, as indeed, all cerealsare, and is palatable prepared in a variety of ways, although, made intounleavened, unsalted bread, the sweet, nutty flavour of the berry itselfis best preserved. 

Oatmeal is not extensively used, comparatively speaking, although it hasan excellent reputation. It is decidedly the richest cereal in proteinand fat, especially fat, and this is probably why people living in coldclimates find it such a sustaining food. In protein it averages 16. 1 percent. : in fat 7. 2 per cent. It is very commonly used as porridge. Whenwell cooked, that is to say, for several hours, this is a good way toprepare it, but a better is to eat it dry in the form of unsweetenedoatcakes, scones, etc. , these being more easily digested becausenecessitating thorough mastication. The above remarks regarding theremoval of the bran from wheat-flour are precisely as applicable tooatmeal, as well as rye, so no more need be said on that point. 

Rye flour is not unlike wheat, and is used more extensively than wheatin many parts of Europe. It has 2 per cent. Less protein than wheat andits gluten is darker in colour and less elastic and so does not make aslight a loaf; but this does not detract from its nutritive value at all. Being more easily cultivated than wheat, especially in cold countries, it is cheaper and therefore more of a poor man's food. 

Indian corn, or maize, or Turkish wheat, is one of the finest ofcereals. It is used extensively in America, North and South, in parts ofthe Orient, in Italy, the Balkans, Servia, and elsewhere. It is used asa green vegetable and when fully matured is ground into meal and madeinto bread, porridge, biscuits, Johnny-cake, etc. , etc. Corn compared towheat is rich in fat, but in protein wheat is the richer by about 3 percent. Sugar corn, cooked and canned, is sold in England by food-reformdealers. It is perhaps the most tasty of all the cereals. 

Rice is the staple of the Orientals. The practice of removing the darkinner skin in order to give the uncooked grain a white and polishedappearance, is not only an expensive operation, but a very foolish one, for it detracts largely from the nutritive value of the food, asconsiderable protein and other valuable matter is removed along with thebran. We are told that the Burmese and Japanese and other nations whouse rice as their principal food-stuff, use the entire grain. Ascompared to undressed rice, the ordinary, or polished rice is deficient3 per cent. Of protein; 6 per cent. Of fat; 5 per cent. Of mineralmatter. 'Once milled' rice can be procured in this country, but has tobe specially asked for. Rice is not nearly so nitrogenous as wheat, butis equal to it in fuel value, this being due to the large amount ofstarch it contains. It is an excellent food, being easily digested andeasily prepared. 

Millet, buckwheat, wild rice, sesame, and Kaffir corn, are cerealslittle known in this country, although where they are raised they arelargely used by the natives. However, we need not trouble to considertheir food value as they are not easily procurable either in Europe orAmerica. 

Nuts are perhaps the best of all foods. There is no doubt but that manin his original wild state lived on nuts and berries and perhaps roots. Nuts are rich in protein and fat. They are a concentrated food, verypalatable, gently laxative, require no preparation but shelling, keepwell, are easily portable, and are, in every sense, an ideal food. Theyhave a name for being indigestible, but this may be due to errors ineating, not to the nuts. If we eat nuts, as is often done, after havingloaded the stomach with a large dinner, the work of digesting them isrendered very difficult, for the digestive apparatus tires itselfdisposing of the meal just previously eaten. Most things areindigestible eaten under such conditions. Nuts should be looked upon asthe essential part of the meal and should be eaten first; bread, saladstuffs and fruit help to supply bulk and can follow as dessert ifdesired. Another cause of nuts not being easily digested is insufficientmastication. They are hard, solid food, and should be thoroughly chewedand insalivated before being swallowed. If the teeth are not good, nutsmay be grated in an ordinary nut-mill, and then, if eaten slowly andsparingly, will generally be found to digest. Of course with a weakdigestion nuts may have to be avoided, or used in very small quantitiesuntil the digestion is strengthened; but with a normal, healthy person, nuts are a perfect food and can be eaten all the year round. Perhaps itis best not to eat a large quantity at once, but to spread the day'ssupply over four or five light meals. With some, however, two meals aday seems to work well. 

Pine kernels are very suitable for those who have any difficulty inmasticating or digesting the harder nuts, such as the brazil, filbert, etc. They are quite soft and can easily be ground into a soft paste witha pestil and mortar, making delicious butter. They vary considerably innitrogenous matter, averaging about 25 per cent. And are very rich infat, averaging about 50 per cent. Chestnuts are used largely by thepeasants of Italy. They are best cooked until quite soft when they areeasily digested. Chestnut meal is obtainable, and when combined withwheatmeal is useful for making biscuits and breadstuffs. Protein inchestnuts averages 10 per cent. Walnuts, Hazelnuts, Filberts, Brazils, Pecans, Hickory nuts, Beechnuts, Butternuts, Pistachio nuts and Almondsaverage 16 per cent. Protein; 52 per cent. Fat; 20 per cent. Carbohydrates; 2 per cent. Mineral salts. As each possesses a distinctflavour, one can live on nuts alone and still enjoy the pleasure ofvariety. A man weighing 140 lbs. Would, at moderately active labour, require, to live on almonds alone--11 ozs. Per day. 10 ozs. Of nuts perday together with some fresh fruit or green salad in summer, and inwinter, some roots, as potato, carrot, or beetroot, would furnish anideal diet for one whose taste was simple enough to relish it. 

Fruits are best left alone in winter. They are generally acid, and thesystem is better without very acid foods in the cold weather. But fruitsare health-giving foods in warm and hot weather, and living undernatural, primitive conditions, this is the only time of the year weshould have them, for Nature only provides fruit during the months ofsummer. The fraction of protein fruit contains, 1 per cent. Or less, istoo small to be of any account. The nutritive value of fruits consistsin their mineral salts, grape-sugar and water. 

Much the same applies to green vegetables. In cooking vegetables careshould be taken that the water they are cooked in is not thrown away asit contains nearly all the nutrient properties of the vegetable; that isto say, the various salts in the vegetable become dissolved in the waterthey are boiled in. This water can be used for soup if desired, orevaporated, and with flour added to thicken, served as sauce to thevegetable. Potatoes are a salutary food, especially in winter. Theycontain alkalies which help to lessen the accumulation of uric acid. They should be cooked with skins on: 16 grains per lb. More of valuablepotash salts are thus obtained than when peeled and boiled in theordinary way. The ideal method, however, of taking most vegetables is inthe form of uncooked salads, for in these the health-giving, vitalisingelements remain unaltered. 

If man is to be regarded, as many scientists regard him, as a frugivore, constitutionally adapted and suited to a nut-fruit diet, then to regainour lost original taste and acquire a liking for such simple foodsshould be our aim. It may be difficult, if not impossible, to make asudden change after having lived for many years upon the complexconcoctions of the chef's art, for the system resents sudden changes, but with proper care, changing discreetly, one can generally attain adesired end, especially when it involves the replacing of a bad habit bya good one. 

In the recipes that follow no mention is made of condiments, _i. E. _, pepper, salt, mustard, spice, _et hoc genus omni_. Condiments are notfoods in any sense whatever, and the effect upon the system of'seasoning' foods with these artificial aids to appetite, is alwaysdeleterious, none the less because it may at the time be imperceptible, and may eventually result in disease. Dr. Kellogg writes: 'By contact, they irritate the mucous membrane, causing congestion and diminishedsecretion of gastric juice when taken in any but quite small quantities. When taken in quantities so small as to occasion no considerableirritation of the mucous membrane, condiments may still work injury bytheir stimulating effects, when long continued.... Experimental evidenceshows that human beings, as well as animals of all classes, live andthrive as well without salt as with it, other conditions being equallyfavorable. This statement is made with a full knowledge of counterarguments and experiments, but with abundant testimony to support theposition taken.... All condiments hinder natural digestion. '

Condiments, together with such things as pickles, vinegar, alcohol, tea, coffee, cocoa, tobacco, opium, are all injurious, and undoubtedly arethe cause of an almost innumerable number of minor, and, in some cases, serious, complaints. Theine, caffeine, and theobromine, all stimulantdrugs, are present in tea, coffee, and cocoa, respectively. Tea alsocontains tannin, a substance which is said to seriously impairdigestion. 

Alcohol, tea, coffee, etc. , are stimulants. Stimulants do not produceforce and should never be mistaken for food. They are undoubtedlyinjurious, as they are the cause, among other evils, of _loss_ of force. They cause an abnormal metabolism which ultimately weakens and exhauststhe whole system. While these internal activities are taking place, artificial feelings of well-being, or, at least, agreeable sensations, are produced, which are unfortunately mistaken for signs of benefit. Speaking of alcohol Dr. Haig writes: 'It introduces no albumen or force, it merely affects circulation, nutrition, and the metabolism of thealbumens already in the body, and this call on the resources of the bodyis invariably followed by a corresponding depression or economy in thefuture.... It has been truly said that the man who relies uponstimulants for strength is lost, for he is drawing upon a reserve fund, which is not completely replaced, and physiological bankruptcy mustinevitably ensue. This is what the stimulants such as tea, coffee, alcohol, tobacco, opium and cocaine do for those who trust in them. '

He who desires to enjoy life desires to possess good physical health, for a healthy body is almost essential to a happy life; and he whodesires to live healthily does not abuse his body with poisonous drugs. It may require courage to reform, but he who reforms in this directionhas the satisfaction of knowing that his good health will probably someday excite the envy of his critics. 

The chemical composition of all the common food materials can be seenfrom tables of analyses. It would be to the advantage of everyone tospend a little time examining these tables. It is not a difficultmatter, and the trouble to calculate the quantity of protein in a givenquantity of food, when once the _modus operandi_ is understood, istrifling. As it has not unwisely been suggested, if people would give, say, one-hundredth the time and attention to studying the needs of thebody and how to satisfy them as they give to dress and amusement, thereis little doubt that there would be more happiness in the world. 

The amount of protein in any particular prepared food is arrived at inthe following manner: In the first place those ingredients containing anoticeable amount of protein are carefully weighed. Food tables are thenconsulted to discover the protein percentage. Suppose, for instance, theonly ingredient having a noticeable quantity of protein is rice, and 1lb. Is used. The table is consulted and shows rice to contain eight percent. Protein. In 1 lb. Avoirdupois there are 7, 000 grains; eight percent. Of 7, 000 is 70. 00 × 8 = 560 grains. Therefore, in the dishprepared there are 560 grains of protein. It is as well after cooking toweight the entree or pudding and divide the number of ounces it weighsinto 560, thus obtaining the number of grains per ounce. Weighing outfood at meals is only necessary at first, say for the first week or so. Having decided about how many grains of protein to have daily, andknowing how many grains per ounce the food contains, the eye will soonget trained to estimate the quantity needed. It is not necessary to beexact; a rough approximation is all that is needed, so as to be surethat the system is getting somewhere near the required amount ofnutriment, and not suffering from either a large excess or deficiency ofprotein. 

FOOTNOTES:

[Footnote 4: Entire-wheat flour averages . 9 per cent. Fibre; high-gradewhite flour, . 2 per cent. Fibre. ]

[Footnote 5: See United States Dept. Of Agriculture, Farmer's Bulletin, No. 249, page 19, obtainable from G. P. O. , Washington, D. C. ]

III

WHEN TO EAT

The question of when to eat is of some importance. The Orientals eatfewer meals than we do, and in their abstemiousness they set us anexample we should do well to follow. Sufficient has already been said toshow that it is a mistake to imagine a great deal of food gives greatstrength. When we eat frequently, and especially when we 'live well, 'that is, are accustomed to a large variety of food, we are tempted toeat far more than is good for us. Little and often may worksatisfactorily so long as it does not develop into much and often, which, needless to say, it is very likely to do. Most people on thisaccount would probably be much better in their health if they ate buttwice daily, at noon, and five or six hours before going to bed. Thenthere is less chance of over-feeding. If, however, we experimentallydetermine the quantity of food that our particular system requires inorder to be maintained in good health, and can trust our self-command incontrolling the indulgence of sense, probably the best method is to eatanyway three times daily, and four, five, or even six times, or doingaway with set meals altogether, would be a procedure which, judgingfrom analogy of the anthropoids, ought to be a better method than eatinga whole day's supply at once, or at two or three meals. 

It is not wise to sit down to a meal when the body is thoroughlyfatigued. A glass of hot or cold water will be found reviving, and then, after a short rest, the system will be far better able to assimilatefood. When the body is 'tired out, ' it stands to reason it cannotperform digestion as easily and as well as when in fit condition. 

Also it is unwise to eat immediately before undertaking vigorousmuscular work. Strenuous exercise after meals is often the cause ofdigestive disorders. Starting on exercise after a hearty meal maysuspend the gastric digestion, and so prevent the assimilation ofprotein as to produce a sensation of exhaustion. If, however, rest istaken, the digestive organs proceed with their work, and after a shorttime recuperation follows, and the exercise can be continued. It isunwise to allow such a suspension of digestion because of the danger ofsetting up fermentation, or putrefaction, in the food mass awaitingdigestion, for this may result in various disorders. 

For the same reason it is a bad plan to eat late at night. It is unwiseto take a meal just before going to bed, for the digestive organs cannotdo their work properly, if at all, while the body is asleep, and thefood not being digested is liable to ferment and result in dyspepsia. The 'sinking feeling' sometimes complained of if a meal is not eatenlate at night and described as a kind of hunger is probably due to anabnormal secretion of acid in the stomach. A glass of hot water willoften relieve this discomfort. This feeling is seldom experienced byvegetarians of long standing. The natives of India, it is said, do notexperience it at all, which fact leads us to surmise the cause to be insome way connected with flesh-eating. Farinaceous foods, however, prepared as soup, porridge, gruel, pultaceous puddings, etc. , wheneaten, as is customary, without proper insalivation, are liable to beimproperly digested and to ferment, giving rise to the sensationdescribed as a 'sinking feeling' and erroneously thought to be hunger. 

It is an excellent rule that prescribes fasting when without hunger. When there is no appetite do not eat. It is an example of conventionalstupidity that we eat because it is 'meal time, ' even though there benot the slightest feeling of genuine hunger. Leaving out ofconsideration the necessitous poor and those who for their living engagethemselves in hard physical toil, it is safe to say that hardly oneperson in a thousand has ever felt real hunger. Yet no one was ever theworse for waiting upon appetite. No one was ever starved by not eatingbecause of having no appetite. Loss of appetite is a sign that thedigestive organs require a rest. It is better to go without food for atime than to force oneself to eat against inclination. The forcing ofoneself to eat to 'keep up one's strength, ' is perhaps the quickest wayto bring down one's strength by overworking the system and burdening itwith material it does not need. Eat by appetite, not by time. Eatfrequently when the appetite demands frequent satisfaction, and seldomwhen seldom hungry. These rules hold good at all times and for everyone. Loss of appetite during sickness should not be looked upon as anythingserious in itself, but as a sign that the system does not require food. A sick man like a well man will feel hunger as soon as food is needed, and the practice of tempting the appetite with rich and costly foods isnot only a waste of money but is injurious physiologically. Possiblythere may be pathological conditions under which hunger cannot makeitself felt, but it would seem contrary to Nature as far as the writer, a layman, understands the matter. At least, leaving abnormal conditionsof health out of consideration, we can say this much affirmatively: if aman is hungry enough to relish dry bread, then, and then only, does hereally require nourishment. 

Hunger is always experienced when nutriment is needed, and will be felta dozen times a day if the food eaten at each of a dozen meals hassupplied only sufficient nutriment to produce the force expended betweeneach meal. If the meal is large and supplies sufficient nutriment toproduce the force expended in a whole day, then the one meal is all thatis required. Never eat to be sociable, or conventional, or sensual; eatwhen hungry. 

Professor Pavlov says: 'Appetite is juice'; that is to say, thephysiological condition existing when the body has run short offood-fuel, produces a psychological effect, the mind thinking of food, thereby causing through reaction a profuse secretion of saliva, and wesay 'the mouth waters. ' It is true the appetite is amenable tosuggestion. Thus, though feeling hunger, the smell of, or even thoughtof, decayed food may completely take away appetite and all inclinationto eat. This phenomenon is a provision of Nature to protect us fromeating impure food. The appetite having thus been taken away will soonreturn again when the cause of its loss has been removed. Therefore theappetite should be an infallible guide when to eat. 

There is one further point to be noted. Food should not be eaten whenunder the influence of strong emotion. It is true that under suchconditions there probably would be no appetite, but when we are soaccustomed to consulting the clock that there is danger of cozeningourselves into the belief that we have an appetite when we have not, andso force ourselves to eat when it may be unwise to do so. Strongemotions, as anger, fear, worry, grief, judging by analogy, doubtlessinhibit digestive activity. W. B. Cannon, M. D. , speaking of experimentson cats, says: 'The stomach movements are inhibited whenever the catshows signs of anxiety, rage, or distress. ' To thoroughly enjoy one'sfood, it is necessary to have hunger for it, and if we only eat when wefeel hungry, there is little likelihood of ever suffering fromdyspepsia. 

In passing, it is appropriate to point out that as when food is betterenjoyed it is better digested, therefore art, environment, mentaldisposition, indirectly affect the digestive processes. We should, therefore, remembering that simplicity, not complexity, is the essenceof beauty, ornament our food and table, and be as cheerful, sociable, and even as merry as possible. 

IV

HOW TO EAT

The importance of thorough mastication and insalivation cannot beoverestimated. The mouth is a part of the digestive apparatus, and in itfood is not only broken down, but is chemically changed by the action ofthe saliva. If buccal (mouth) digestion be neglected, the consequence isthat the food passes into the stomach in a condition that renders itdifficult for that organ to digest it and any of a great number ofdisturbances may result. 

Mastication means a thorough breaking up of the food into the smallestparticles, and insalivation means the mixing of the small particles withthe saliva. The mechanical work is done with the jaws and tongue, andthe chemical work is performed by the saliva. When the mechanical workis done thoroughly the chemical work is also thorough, and the test forthoroughness is loss of taste. Masticate the food until all taste hasdisappeared, and then it will be found that the swallowing reflexunconsciously absorbs the food, conscious swallowing, or at least, aneffort to swallow, not being called for. 

It may take some while to get into the habit of thorough masticationafter having been accustomed to bolting food, but with a consciouseffort at the first, the habit is formed, and then the effort is nolonger a laborious exercise, but becomes perfectly natural and isperformed unconsciously. 

This ought to be common knowledge. That such a subject is not considereda necessary part of education is indeed lamentable, for the crassignorance that everywhere abounds upon the subject of nutrition and dietis largely the cause of the frightful disease and debility so widespreadthroughout the land, and, as a secondary evil of an enormous waste oflabour in the production and distribution of unneeded food. Wereeveryone to live according to Nature, hygienically and modestly, health, and all the happiness that comes with it, would become a national asset, and as a result of the decreased consumption of food, more time would beavailable for education, and the pursuit of all those arts which makefor the enlightenment and progress of humanity. 

To become a convert to this new order, adopting non-animal food andhygienic living, is not synonymous with monastical asceticism, as someimagine. Meat eaters when first confronted with vegetarianism oftenimagine their dietary is going to be restricted to a monotonous round ofcarrots, turnips, cabbages, and the like; and if their ignoranceprevents them from arguing that it is impossible to maintain health andstrength on such foods, then it is very often objected that carrots andcabbages are not liked, or would not be cared for _all_ the time. Thebest way to answer this objection is to cite a few plain facts. From acatalogue of a firm supplying vegetarian specialties, (and there are nowquite a number of such firms), most of the following information isderived:

Of nuts there are twelve varieties, sold either shelled, ground, or inshell. Many of these nuts are also mechanically prepared, and in somecases combined, and made into butters, nut-meats, lard, suet, oil, etc. The varieties of nut-butters are many, and the various combinations ofnuts and vegetables making potted savouries, add to a long list ofhighly nutritious and palatable nut-foods. There are the pulses driedand entire, or ground into flour, such as pea-, bean-, and lentil-flour. There are the cereals, barley, corn, oats, rice, rye, wheat, etc. , fromwhich the number of preparations made such as breakfast foods, bread, biscuits, cakes, pastries, etc. , is legion. (One firm advertisestwenty-three varieties of prepared breakfast foods made from cereals. )Then there are the fruits, fresh, canned, and preserved, abouttwenty-five varieties; green vegetables, fresh and canned, abouttwenty-one varieties; and roots, about eleven varieties. 

The difficulty is not that there is insufficient variety, but that thevariety is so large that there is danger of being tempted beyond thelimits dictated by the needs of the body. When, having had sufficientto eat, there yet remain many highly palatable dishes untasted, one issometimes apt to gratify sense at the expense of health andgood-breeding, to say nothing of economy. Simplicity and purity in foodare essential to physical health as simplicity and purity in art areessential to moral and intellectual progress. 'I may say, ' says Dr. Haig, 'that simple food of not more than two or three kinds at one mealis another secret of health; and if this seems harsh to those whose dayis at present divided between anticipating their food and eating, I mustask them to consider whether such a life is not the acme of selfishshortsightedness. In case they should ever be at a loss what to do withthe time and money thus saved from feasting, I would point on the onehand to the mass of unrelieved ignorance, sorrow, and suffering, and onthe other to the doors of literature and art, which stand open to thosefortunate enough to have time to enter them; and from none of these needany turn aside for want of new Kingdoms to conquer. '

This question of feeding may, by superficial thinkers, be looked upon asunimportant; yet it should not be forgotten that diet has much more todo with health than is commonly realized, and health is intimatelyconnected with mental attitude, and oftentimes is at the foundation ofreligious and moral development. 'Hypochondriacal crotchets' are oftenthe product of dyspepsia, and valetudinarianism and pessimism are notunrarely found together. 'Alas, ' says Carlyle, 'what is the loftiestflight of genius, the finest frenzy that ever for moments united Heavenwith Earth, to the perennial never-failing joys of a digestive apparatusthoroughly eupeptic?'

Our first duty is to learn to keep our body healthy. Naturally, wesooner expect to see a noble character possess a beautiful form than onedisfigured by abuse and polluted by disease. We do not say that everysick man is a villain, but we do say that men and women of highcharacter regard the body as an instrument for some high purpose, andbelieve that it should be cared for and nourished according to itsnatural requirements. In vegetarianism, _scientifically practised_, is acure, and better, a preventative, for many physical, mental, and moralobliquities that trouble mankind, and if only a knowledge of this factwere to grow and distil itself into the public mind and conscience, there would be halcyon days in store for future generations, and muchthat now envelops man in darkness and in sorrow, would be regarded as anightmare of the past. 

FOOD TABLE

The following table exhibits the percentage chemical composition of theprincipal vegetable food materials; also of dairy produce and commonflesh-foods for comparison. 

 FOOD MATERIAL Protein Fat Carbo- Salts Water Fuel hydrates Value cals. Vegetable Foods p. Ct. P. Ct. P. Ct. P. Ct. P. Ct. P. Lb. 

 Wheat Flour (entire) 18. 8 1. 9 71. 9 1. 0 11. 4 1, 675 Oatmeal 16. 1 7. 2 67. 5 1. 9 7. 3 1, 860 Rice 8. 0 . 3 79. 0 . 4 12. 3 1, 630 Barley 8. 5 1. 1 77. 8 1. 1 11. 5 1, 650 Corn Meal 9. 2 1. 9 75. 4 1. 0 12. 5 1, 655 Rye 0. 8 . 9 78. 7 . 7 12. 9 1, 630 Lentils (dried) 25. 7 1. 0 59. 2 5. 7 8. 4 1, 620 Beans (dried) 22. 5 1. 8 59. 6 3. 5 12. 6 1, 605 Peas (dried) 24. 6 1. 0 62. 0 2. 9 9. 5 1, 655 Nuts, various (_aver. _) 16. 0 52. 0 20. 0 2. 0 10. 0 2, 640 Dates 2. 1 2. 8 78. 4 1. 3 15. 4 1, 615 Figs 4. 3 . 3 74. 2 2. 4 18. 8 1, 475 Potatoes 2. 2 . 1 18. 4 1. 0 78. 3 385 Apples . 4 . 5 14. 2 . 3 84. 6 290 Bananas 1. 3 . 6 22. 0 . 8 75. 3 460

 Dairy Foods

 Milk, whole (not skim) 3. 3 4. 0 5. 0 . 7 87. 0 325 Cheese, various (_aver. _) 24. 5 28. 4 2. 1 4. 0 41. 0 1, 779 Hens' Eggs (_boiled_) 14. 0 12. 0 0. 0 . 8 73. 2 765

 Flesh Foods

 Beef 18. 6 19. 1 0. 0 1. 0 61. 3 1, 155 Mutton (_medium fat_) 18. 2 18. 0 0. 0 1. 0 62. 8 1, 105 Ham (_fresh_) 15. 6 33. 4 0. 0 . 9 50. 1 1, 700 Fowl 19. 0 16. 3 0. 0 1. 0 63. 7 1, 045 White Fish (_as purchased_) 22. 1 6. 5 0. 0 1. 6 69. 8 700

[The amount of heat that will raise one kilogram of water 1 deg. C. Istermed a _calorie_. Fuel value, or food units, means the number ofcalories of heat equivalent to the energy it is assumed the body obtainsfrom food when the nutrients thereof are completely digested. ]

ONE HUNDRED RECIPES

RECIPES

The following recipes are given as they appear in the English edition ofthis book and were prepared for English readers. While some of thesewill be difficult for American readers to follow, we give them as in theoriginal edition, and many of the unusual ingredients called for can beobtained from the large grocers and dealers, and if not in stock will beobtained to order. 'Nutter' is a name given a nut butter used forcooking. It is, so far as we know, the only collection of strictlyvegetarian recipes published. 

Readers interested in the foreign products referred to, should write toPitman's Health Food Company, Aston Brook St. , Birmingham, England, andto Mapleton's Nut Food Company, Ltd. , Garston, Liverpool, England, forprice list and literature. 

 THE PUBLISHERS. 

SOUPS

=1. --Vegetable Soup=

1 large cupful red lentils, 1 turnip, 2 medium onions, 3 potatoes, 1carrot, 1 leek, 1 small head celery, parsley, 1 lb. Tomatoes, 3-1/2quarts water. 

Wash and cut up vegetables, but do not peel. Boil until tender, thenstrain through coarse sieve and serve. This soup will keep for severaldays and can be reheated when required. 

=2. --Semolina Soup=

4 oz. Semolina, 2 chopped onions, 1 tablespoonful gravy essence, [6] 2quarts water or vegetable stock. [7]

=3. --Spinach Soup No. 1=

1 lb. Spinach, 1 tablespoonful gravy essence, 1 quart water. 

Cook spinach in its own juices (preferably in double boiler). Strainfrom it, through a hair sieve or colander, all the liquid. Add essenceand serve. 

=4. --Spinach Soup No. 2=

1 lb. Spinach, 1 lb. Can tomatoes, 1 tablespoonful nut-milk(Mapleton's), 1-1/2 pints water. 

Dissolve nut-milk in little water, cook all ingredients together indouble-boiler for 1-1/2 hours, strain and serve. 

=5. --Pea Soup=

4 ozs. Pea-flour, 2 potatoes, 1 large onion, 1 tablespoonful gravyessence, 2 quarts water. 

Cook potatoes, (not peeled), and onion until soft. Skin and mashpotatoes and chop onion. Mix pea-flour into paste with little water. Boil all ingredients together for 20 minutes, then serve. 

=Lentil and Haricot Soups=

These are prepared in the same way as Recipe No. 5 substituting lentil, or haricot flour for pea-flour. 

=6. --Tomato-Pea Soup=

4 ozs. Pea-flour, 1 lb. Tin tomatoes, 1 chopped leek, 1 quart water. 

Mix pea-flour into paste with little water. Boil ingredients together 30minutes, then serve. 

=Tomato-Lentil and Tomato-Bean Soups=

These are prepared in the same way as Recipe No. 6, substitutinglentil-, or bean-flour for pea-flour. 

=7. --Rice-Vermicelli Soup=

2 ozs. Rice-vermicelli, 1 tablespoonful nut-milk, 1 dessertspoonfulgravy essence, 1 quart water. 

Boil vermicelli in water until soft. Dissolve nut-milk in little water. Boil all ingredients together 5 minutes, then serve. 

=8. --Pea-Vermicelli Soup=

2 ozs. Pea-vermicelli, 1 tablespoonful nut-milk, 1 tablespoonful tomatopurée, 1 quart water. 

Boil vermicelli in water until soft, dissolve nut-milk in little water. Boil all ingredients together 5 minutes, then serve. 

=9. --Pot-barley Soup No. 1=

4 ozs. Pot-barley, 1 onion, 1 tablespoonful gravy essence, 2 quartswater, corn flour to thicken. 

Cook barley until quite soft; chop onion finely; mix a little corn flourinto paste with cold water. Stir into the boiling soup. Boil allingredients together for 20 minutes, then serve. 

=Wheat and Rice Soups=

These are prepared in the same way as Recipe No. 9, substituting wheator rice grains for barley. 

=10. --Pot-barley Soup No. 2=

4 ozs. Pot-barley, 1 dessertspoonful nut-milk, 1 chopped onion, 1dessertspoonful tomato purée, 1 quart water. 

Cook barley until soft; dissolve nut-milk in little water; boil allingredients together for 20 minutes, then serve. 

=11. --Corn Soup=

1 lb. Tin sugar-corn, 1/2 lb. Tin tomatoes, 2 chopped onions, 2 ozs. Corn flour, 1 quart water. 

Boil onion until soft; mix corn flour into paste with cold water. Placesugar-corn, tomatoes, onions, and water into stew pan; heat and add cornflour. Boil ingredients together 10 minutes, and serve. 

FOOTNOTES:

[Footnote 6: There are several brands of wholly vegetable gravy essencenow on the market. The best known are 'Vegeton, ' 'Marmite, ' 'Carnos, 'and Pitman's 'Vigar Gravy Essence. ']

[Footnote 7: Vegetable stock is the water that vegetables have beenboiled in; this water contains a certain quantity of valuable vegetablesalts, and should never be thrown away. ]

SAVORY DISHES

=12. --Nut Rissoles=

3 ozs. Mixed grated nuts, 3 ozs. Breadcrumbs, 1 oz. Nut butter, 1chopped onion, 1 large cupful canned tomatoes. 

Mix ingredients together; mould into rissoles, dust with flour and fryin 'Nutter. ' Serve with gravy. 

=13. --Lentil Cakes=

8 ozs. Red lentils, 3 ozs. 'Grape Nuts, ' 1 small onion, 1 teaspoonfulgravy essence, breadcrumbs. 

Cook lentils until soft in smallest quantity of water; chop onionfinely; mix all ingredients, using sufficient breadcrumbs to make intostiff paste; form into cakes and fry in 'Nutter. ' Serve with gravy. 

=14. --Marrow Roast=

1 vegetable marrow, 3 ozs. Grated nuts, 1 onion, 1 oz. 'Nutter, ' 1 cupbreadcrumbs, 2 teaspoonfuls tomato purée. 

Cook marrow, taking care not to allow it to break; when cold, peel, cutoff one end and remove seeds with spoon. Prepare stuffing:--chop onionfinely; melt nut fat and mix ingredients together. Then stuff marrow andtie on decapitated end with tape; sprinkle with breadcrumbs and bake 30minutes. Serve with gravy. 

=15. --Stewed Celery=

1 head celery, 4 slices whole-meal bread, nut butter. 

Slice celery into suitable lengths, which steam until soft. Toast andbutter bread, place celery on toast and cover with pea, bean, or lentilsauce, (see Recipe No. 39). 

=16. --Barley Entrée=

4 ozs. Pot-barley, 1 lb. Tin tomatoes, 1 chopped onion, 2 tablespoonfulsolive oil. 

Cook barley until quite soft in smallest quantity of water (in doubleboiler). Then add tomatoes and oil, and cook for 10 minutes. To makedrier, cook barley in tomato juice adding only 2 or 3 tablespoonfuls ofwater. 

=Rice, Wheat, Macaroni, Lentil, Bean, Split-pea Entrées=

These are prepared in the same way as Recipe No. 16, substituting one ofthese cereals or légumes for barley. 

=17. --Savory Pie=

Paste (Recipe No. 59), marrow stuffing (Recipe No. 14). 

Line sandwich tin with paste; fill interior with stuffing; cover withpaste or cooked sliced potatoes; bake in sharp oven. 

=18. --Baked Bananas=

Prepare the desired number by washing and cutting off stalk, but do notpeel. Bake in oven 20 minutes, then serve. 

=19. --Barley Stew=

4 ozs. Pot-barley, 2 onions, parsley. 

Chop onions and parsley finely; cook ingredients together in very smallquantity of water in double boiler until quite soft. Serve with hotbeetroot, or fried tomatoes or potatoes. 

=Corn, Rice, Frumenty, Pea-Vermicelli Stews=

These are prepared in the same way as Recipe No. 19, substituting one ofthe above cereals or pulses for barley. 

=20. --Mexican Stew=

1 cupful brown beans, 2 onions, 2 potatoes, 4 tomatoes, 1 oz. Sugar, 1cupful red grape-juice, rind of 1 lemon, water. 

Soak beans overnight; chop vegetables in chunks; boil all ingredientstogether 1 hour. 

=21. --Vegetable Pie=

5 ozs. Tapioca, 4 potatoes, 3 small onions, paste, (see Recipe No. 59), tomato purée to flavor. 

Soak tapioca. Partly cook potatoes and onions, which then slice. Placepotatoes, onions, and tapioca in layers in pie-dish; mix purée with alittle hot water, which pour into dish; cover with paste and bake. 

=22. --Rice Rissoles=

6 ozs. Unpolished rice, 1 chopped onion, 1 dessertspoonful tomato purée, breadcrumbs. 

Boil rice and onion until soft; add purée and sufficient breadcrumbs tomake stiff; mould into rissoles; fry in 'Nutter, ' and serve with parsleysauce, (Recipe No. 38). 

=23. --Scotch Stew=

3 ozs. Pot-barley, 2 ozs. Rolled oats, 1 carrot, 1 turnip, 2 potatoes, 1onion, 4 tomatoes, water. 

Wash, peel, and chop vegetables in chunks. Stew all ingredients togetherfor 2 hours. Dress with squares of toasted bread. 

=24. --Plain Roasted Rice=

Steam some unpolished rice until soft; then distribute thinly on flattin and brown in hot oven. 

=25. --Nut Roast No. 1=

1 lb. Pine kernels (flaked), 4 tablespoonfuls pure olive oil, 2breakfastcupfuls breadcrumbs, 1/2 lb. Tomatoes (peeled and mashed). 

Mix ingredients together, place in pie-dish, sprinkle with breadcrumbs, and bake until well browned. 

=26. --Nut Roast No. 2=

1 lb. Pine kernels (flaked), 1 cooked onion (chopped), 1/2 cupfulchopped parsley, 8 ozs. Cooked potatoes (mashed). 

Mix ingredients together, place in pie-dish and cover with layer ofboiled rice. Cook until well browned. 

=27. --Maize Roast=

8 ozs. Corn meal, 1 large Spanish onion (chopped), 2 tablespoonfulsnut-milk, 1 dessertspoonful gravy essence. 

Cook onion; dissolve nut-milk thoroughly in about 1/2 pint water. 

Boil onion, nut-milk, and essence together two minutes, then mix allingredients together, adding sufficient water to make into very softbatter; bake 40 minutes. 

=28. --Plain Savory Rice=

4 ozs. Unpolished rice, 1 lb. Tin tomatoes. 

Boil together until rice is cooked. If double boiler be used no waterneed be added, and thus the rice will be dry and not pultaceous. 

=29. --Potato Balls=

4 medium sized potatoes, 1 large onion (chopped), 1 dessertspoonful pureolive oil, breadcrumbs. 

Cook onion and potatoes, then mash. Mix ingredients, using a fewbreadcrumbs and making it into a very soft paste. Roll into balls andfry in 'Nutter, ' or nut butter. 

=30. --Bean Balls=

4 ozs. Brown haricot flour, 1 onion (chopped), 1 dessertspoonful pureolive oil, 1 tablespoonful tomato purée, breadcrumbs. 

Cook onion; mix flour into paste with purée and oil; add onion and fewbreadcrumbs making into soft paste. Fry in 'Nutter. '

=31. --Lentil and Pea Balls=

These are made in the same way as Recipe No. 30, substituting lentil-orpea-flour for bean-flour. 

=31. --Lentil Patties=

4 ozs. Lentils, 1 small onion (chopped), 1 oz. 'Nutter, ' or nut butter, 1 teaspoonful gravy essence, paste (see Recipe No. 59). 

Cook ingredients for filling all together until lentils are quite soft. Line patty pans with paste; fill, cover with paste and bake in sharpoven. 

=Barley, Bean, Corn, Rice, and Wheat Patties=

These are prepared in the same way as in Recipe No. 31, substitutingone of the above cereals or beans for lentils. 

=32. --Lentil Paste=

8 ozs. Red lentils, 1 onion (chopped), 4 tablespoonfuls pure olive oil, breadcrumbs. 

Boil lentils and onions until quite soft; add oil and sufficientbreadcrumbs to make into paste; place in jars; when cool cover withmelted nut butter; serve when set. 

=33. --Bean Paste=

8 ozs. Small brown haricots, 2 tablespoonfuls tomato purée, 1teaspoonful 'Vegeton, ' 2 ozs. 'Nutter' or nut butter, 1 cup breadcrumbs. 

Soak beans over night; flake in Dana Food Flaker; place back in freshwater and add other ingredients; cook one hour; add breadcrumbs, makinginto paste; place in jars, when cool cover with nut butter; serve whenset. 

=34. --Spinach on Toast=

Cook 1 lb. Spinach in its own juice in double boiler. Toast and butterlarge round of bread. Spread spinach on toast and serve. Othervegetables may be served in the same manner. 

GRAVIES AND SAUCES

=35. --Clear Gravy=

1 teaspoonful 'Marmite, ' 'Carnos, ' 'Vegeton, ' or 'Pitman's Vigar GravyEssence, ' dissolved in 1/2 pint hot water. 

=36. --Tomato Gravy=

1 teaspoonful gravy essence, 1 small tablespoonful tomato purée, 1/2pint water. Thicken with flour if desired. 

=37. --Spinach Gravy=

1 lb. Spinach, 1 dessertspoonful nut-milk, 1/2 pint water. 

Boil spinach in its own juices in double boiler; strain all liquid fromspinach and add it to the nut-milk which has been dissolved in thewater. 

=38. --Parsley Sauce=

1 oz. Chopped parsley, 1 tablespoonful olive oil, a little flour tothicken, 1/2 pint water. 

=39. --Pea, Bean, and Lentil Sauces=

1 teaspoonful pea-, or bean-, or lentil-flour; 1/2 teaspoonful gravyessence, 1/2 pint water. 

Mix flour into paste with water, dissolve essence, and bring to a boil. 

PUDDINGS, ETC. 

=40. --Fig Pudding=

1 lb. Whole-meal flour, 6 ozs. Sugar, 6 ozs. 'Nutter, ' or nut butter, 1/2 chopped figs, 1 teaspoonful baking powder, water. 

Melt 'Nutter, ' mix ingredients together with water into stiff batter;place in greased pudding basin and steam 2 hours. 

=31. --Date Pudding=

1 lb. Breadcrumbs, 6 ozs. Sugar, 6 ozs. 'Nutter, ' 1/2 lb. Stoned andchopped dates, 1 teaspoonful baking powder, water. 

Melt 'Nutter'; mix ingredients together with water into stiff batter;place in greased pudding basin and steam 2 hours. 

=Prune, Ginger, and Cherry Puddings=

These are prepared the same way as in Recipe No. 40, or No. 41, substituting prunes or preserved ginger, or cherries for figs or dates. 

=42. --Rich Fruit Pudding=

1 lb. Whole-meal flour, 6 ozs. Almond cream, 6 ozs. Sugar, 3 ozs. Preserved cherries, 3 ozs. Stoned raisins, 3 ozs. Chopped citron, 1teaspoonful baking powder, water. 

Mix ingredients together with water into stiff batter; place in greasedpudding basin and steam 2 hours. 

=43. --Fruit-nut Pudding No. 1=

1/2 lb. White flour, 1/4 lb. Whole meal flour, 1/4 lb. Mixed gratednuts, 6 ozs. 'Nutter' or nut butter, 6 ozs. Sugar, 6 ozs. Sultanas, 2ozs. Mixed peel (chopped), 1 teaspoonful baking powder, water. 

Melt nut-fat, mix ingredients together with water into stiff batter;place in greased pudding basin and steam 2 hours. 

=44. --Fruit-nut Pudding No. 2=

1/2 lb. White flour, 1/4 lb. Ground rice, 1/4 lb. Corn meal, 4 ozs. Chopped dates or figs, 4 ozs. Chopped almonds, 6 ozs. Almond nut-butter, 6 ozs. Sugar, 1 teaspoonful baking powder, water. 

Melt butter, mix ingredients together with water into stiff batter;place in greased pudding basin and steam 2 hours. 

=45. --Maize Pudding No. 1=

1/2 lb. Maize meal, 3 ozs. White flour, 3 ozs. 'Nutter, ' 3 ozs. Sugar, 1/2 tin pineapple chunks, 1 teaspoonful baking powder. 

Melt fat, cut chunks into quarters; mix ingredients with very littlewater into batter; place in greased pudding basin and steam 2 hours. 

=46. --Maize Pudding No. 2=

6 ozs. Corn meal, 3 ozs. White flour, 2 ozs. 'Nutter, ' 2 ozs. Sugar, 3tablespoonfuls marmalade, 1 teaspoonful baking powder, water. 

Melt 'Nutter, ' mix ingredients together with little water into batter;place in greased pudding basin and steam 2 hours. 

=47. --Cocoanut Pudding=

6 ozs. Whole wheat flour, 2 ozs. Cocoanut meat, 2 ozs. 'Nutter, ' 2 ozs. Sugar, 1 small teaspoonful baking powder, water. 

Melt fat, mix ingredients together with water into batter; place ingreased pudding basin and steam 2 hours. 

=48. --Tapioca Apple=

1 cup tapioca, 6 large apples, sugar to taste, water. 

Soak tapioca, peel and slice apples; mix ingredients together, place inpie-dish with sufficient water to cover and bake. 

=49. --Oatmeal Moulds=

4 ozs. Rolled oats, 2 ozs. Sugar, 4 ozs. Sultanas, water. 

Cook oatmeal thoroughly in double boiler, then mix ingredients together;place in small cups, when cold turn out and serve with apple sauce, orstewed prunes. 

=50. --Carrot Pudding=

4 ozs. Breadcrumbs, 4 ozs. 'Nutter, ' 4 ozs. Flour, 4 ozs. Mashedcarrots, 4 ozs. Mashed potatoes, 6 ozs. Chopped raisins, 2 ozs. Brownsugar, 1 dessertspoonful treacle, 1 teaspoonful baking powder. 

Mix ingredients well, place in greased pudding basin and steam 2 hours. 

=51. --Sultana Pudding=

1/2 lb. Whole meal flour, 1 breakfastcupful breadcrumbs, 4 ozs. Groundpine kernels, pignolias or almonds, 1/2 lb. Sultanas, 4 ozs. Sugar, water. 

Mix ingredients together into a stiff batter; place in greased basin andsteam 2 hours. 

=52. --Semolina Pudding=

4 ozs. Semolina, 1 oz. Corn flour, 3 ozs. Sugar, rind of one lemon, 1-1/2 pints water. 

Mix corn flour into paste in little water; place ingredients in doubleboiler and cook for 1 hour, place in pie-dish and brown in sharp oven. 

=53. --Rice Mould=

4 ozs. Ground rice, 1 oz. Sugar, 1/2 pint grape-juice. 

Cook ingredients in double boiler, place in mould. When cold turn outand serve with stewed fruit. 

=54. --Maize Mould=

6 ozs. Corn meal, 2 ozs. Sugar, 1/2 pint grape-juice, 1-1/2 pints water. 

Cook ingredients in double boiler for 1 hour; place in mould. When coldturn out and serve with stewed fruit. 

=55. --Lemon Sago=

4 ozs. Sago, 7 ozs. Golden syrup, juice and rind of two lemons, 1-1/2pints water. 

Boil sago in water until cooked, then mix in other ingredients. Place inmould, turn out when cold. 

=56. --Lemon Pudding=

4 ozs. Breadcrumbs, 1 oz. Corn flour, 2 ozs. Sugar, rind one lemon, 1pint water. 

Mix corn flour into paste in little water; mix ingredients together, place in pie-dish, bake in moderate oven. 

=57. --Prune Mould=

1 lb. Prunes, 4 ozs. Sugar, juice 1 lemon, 1/4 oz. Agar-agar, 1 quartwater. 

Soak prunes for 12 hours in water, and then remove stones. Dissolve theagar-agar in the water, gently warming. Boil all ingredients togetherfor 30 minutes, place in mould, when cold turn out and decorate withblanched almonds. 

=58. --Lemon Jelly=

1/4 oz. Agar-agar, 3 ozs. Sugar, juice 3 lemons, 1 quart water. 

Soak agar-agar in the water for 30 minutes; add fruit-juice and sugar, and heat gently until agar-agar is completely dissolved, pour intomoulds, turn out when cold. 

This jelly can be flavoured with various fruit juices, (fresh andcanned). When the fruit itself is incorporated, it should be cut up intosmall pieces and stirred in when the jelly commences to thicken. Themore fruit juice added, the less water must be used. Such fruits asfresh strawberries, oranges, raspberries, and canned pine-apples, peaches, apricots, etc. , may be used this way. 

=59. --Pastry=

1 lb. Flour, 1/2 lb. Nut-butter or nut fat, 2 teaspoonfuls bakingpowder, water. 

Mix with water into stiff paste. This is suitable for tarts, patties, pie-covers, etc. 

CAKES

=60. --Wheatmeal Fruit Cake=

6 ozs. Entire wheat flour, 3 ozs. Nut-butter, 3 ozs. Sugar, 3 ozs. Almond meal, 10 ozs. Sultanas, 2 ozs. Lemon peel, 2 teaspoonsful bakingpowder. 

Rub butter into flour, mix all ingredients together with water intostiff batter; bake in cake tins lined with buttered paper. 

=61. --Rice Fruit Cake=

8 ozs. Ground rice, 4 ozs. White flour, 4 ozs. 'Nutter, ' 3 ozs. Sugar, 6ozs. Stoned, chopped raisins, 1 large teaspoonful baking powder, water. 

Rub 'Nutter' into flour, mix all ingredients together with water intostiff batter; bake in cake tins lined with buttered paper. 

=62. --Maize Fruit Cake=

8 ozs. Corn meal, 6 ozs. White flour, 4 ozs. Sugar, 4 ozs. Nut-butter, 8ozs. Preserved cherries, 2 ozs. Lemon peel, 2 teaspoonfuls bakingpowder, water. 

Rub butter into flour, mix all ingredients together with water intostiff batter; bake in cake tins lined with buttered paper. 

=63. --Apple Cake=

1 lb. Apples, 1/4 lb. White flour, 1/2 lb. Corn meal, 4 ozs. 'Nutter, ' 4ozs. Sugar, 2 small teaspoonfuls baking powder, water. 

Cook apples to a sauce and strain well through colander, rejectinglumps. Melt fat and mix all ingredients together with water into stiffbatter; bake in cake tins lined with buttered paper. 

=64. --Corn Cake (plain)=

1/2 lb. Maize meal, 3 ozs. 'Nutter, ' 3 ozs. Sugar, 1 teaspoonful bakingpowder. 

Melt fat, mix all ingredients together into batter; bake in cake tinslined with buttered paper. 

=65. --Nut Cake=

12 ozs. White flour, 4 ozs. Ground rice, 4 ozs. 'Nutter, ' or nut butter, 5 ozs. Sugar, 6 ozs. Mixed grated nuts, 2 teaspoonfuls baking powder. 

Melt fat, mix ingredients together into batter, and place in cake tinslined with buttered paper. 

=66. --Mixed Fruit Salads=

2 sliced bananas, 1 tin pineapple chunks, 2 sliced apples, 2 slicedoranges, 1/2 lb. Grapes, 1/4 lb. Raisins, 1/4 lb. Shelled walnuts, 1/2pint grape-juice. 

=67. --Fruit Nut Salad=

1 lb. Picked strawberries, 1/4 lb. Mixed shelled nuts, 1/2 pintgrape-juice. Sprinkle over with 'Granose' or 'Toasted Corn Flakes' justbefore serving. 

=68. --Winter Salad=

2 peeled, sliced tomatoes, 2 peeled, sliced apples, 1 small slicedbeetroot, 1 small sliced onion, olive oil whisked up with lemon juicefor a dressing. 

=69. --Vegetable Salad=

1 sliced beetroot, 1 sliced potato (cooked), 1 sliced onion, 1 slicedheart of cabbage, olive oil dressing; arrange on a bed of water-cress. 

BISCUITS

The following biscuits are made thus:--Melt the 'Nutter, ' mix allingredients with sufficient water to make into stiff paste; roll out andcut into shapes. Bake in moderate oven. 

These biscuits when cooked average 20 grains protein per ounce. 

=70. --Plain Wheat Biscuits=

1/2 lb. Entire wheat flour, 4 ozs. Sugar, 4 ozs. 'Nutter, ' littlechopped peel. 

=71. --Plain Rice Biscuits=

3-4 lb. Ground rice, 4 ozs. Sugar, 3 ozs. 'Nutter, ' vanilla essence. 

=72. --Plain Maize Biscuits=

1/2 lb. Maize meal, 4 ozs. Sugar, 3 ozs. 'Nutter. '

(If made into soft batter these can be dropped like rock cakes). 

=73. --Banana Biscuits=

1/2 lb. Banana meal, 4 ozs. Sugar, 4 ozs. 'Nutter. '

=74. --Cocoanut Biscuits=

1/2 lb. White flour, 3 ozs. Sugar, 2 ozs. 'Nutter, ' 4 ozs. Cocoanutmeal. 

=75. --Sultana Biscuits=

3-4 lb. White flour, 4 ozs. Sugar, 4 ozs. 'Nutter, ' 6 ozs. Mincedsultanas and peel 2 ozs. Almond meal. 

=78. --Fig Biscuits=

1/2 lb. Entire wheat flour, 3 ozs. Sugar, 4 ozs. 'Nutter, ' 3 ozs. Mincedfigs. 

(If made into soft batter these can be dropped like rock cakes). 

=Date, Prune, Raisin, and Ginger Biscuits=

These are prepared in the same way as Recipe No. 76, using one of thesefruits in place of figs. (Use dry preserved ginger). 

=77. --Brazil-nut Biscuits=

8 ozs. White flour, 2 ozs. Ground rice, 3 ozs. Sugar, 4 ozs. Gratedbrazil kernels. 

(If made into a soft batter these can be dropped like rock cakes). 

=78. --Fruit-nut Biscuits=

3/4 lb. White flour, 4 ozs. Ground rice, 4 ozs. Sugar, 5 ozs. 'Nutter, '6 ozs. Mixed grated nuts, 6 ozs. Mixed minced fruits, sultanas, peel, raisins. 

=79. --Rye Biscuits=

1 lb. Rye flour, 8 ozs. Sugar, 8 ozs. Nut butter, 8 ozs. Sultanas. 

=80. --Xerxes Biscuits=

3/4 lb. Whole wheat flour, 2 ozs. Sugar, 1/2 breakfastcupful olive oil. 

BREADS (unleavened)

These are prepared as follows: Mix ingredients with water into stiffdough; knead well, mould, place in bread tins, and bake in slack ovenfor from 1-1/2 to 2-1/2 hours (or weigh off dough into 1/2 lb. Pieces, mould into flat loaves, place on flat tin, cut across diagonally withsharp knife and bake about 1-1/2 hours). 

=81. --Apple Bread=

2 lbs. Entire wheat meal doughed with 1 lb. Apples, cooked in water to apulp. 

=82. --Rye Bread=

2 lbs. Rye flour, 3/4 lb. Ground rice. 

=83. --Plain Wheat Bread=

2 lbs. Finely ground whole wheat flour. 

=84. --Corn Wheat Bread=

1 lb. Whole wheat flour, 1 lb. Cornmeal. 

=85. --Rice Wheat Bread=

1 lb. Ground rice, 1 lb. Whole wheat flour, 1 lb. White flour. 

=86. --Date Bread=

2 lbs. Whole wheat flour, 3/4 lb. Chopped dates. 

=87. --Ginger Bread=

3/4 lb. Whole wheat flour, 3/4 lb. White flour, 1/4 lb. Choppedpreserved ginger, a little cane sugar. 

=88. --Cocoanut Bread=

1 lb. Whole wheat flour, 1 lb. White flour, 1/2 lb. Cocoanut meal, somecane sugar. 

=89. --Fig Bread=

1-1/2 lbs. Whole wheat flour, 1/2 lb. White flour, 1/2 lb. Chopped figs. 

=90. --Sultana Bread=

1/2 lb. Ground rice, 1/2 lb. Maize meal, 1/2 lb. White flour, 1/2 lb. Sultanas. 

=91. --Fancy Rye Bread=

1-1/2 lbs. Rye flour, 1/2 lb. Currants and chopped peel, a little canesugar. 

PORRIDGES

=92. =--Maize, Meal, Rolled Oats, Ground Rice, etc. , thoroughly cooked makeexcellent porridge. Serve with sugar and unfermented fruit-juice. 

FRUIT CAKES

The following uncooked fruit foods are prepared thus: Mix allingredients well together; roll out to 1/4 inch, or 1/2 inch, thick; cutout with biscuit cutter and dust with ground rice. 

=93. --Date Cakes=

1-1/2 lbs. Stoned dates minced, 1/2 lb. Mixed grated nuts. 

=94. --Fig Cakes=

1-1/2 lbs. Figs minced, 1/2 lb. Ground almonds. 

=95. --Raisin-Nut Cakes=

1/2 lb. Stoned raisins minced, 6 ozs. Mixed grated nuts. 

=96. --Ginger-Nut Cakes=

1/2 lb. Preserved ginger (minced), 1/2 lb. Mixed grated nuts. 4 ozs. 'Grape Nuts. '

=97. --Prune-Nut Cakes=

1/2 lb. Stoned prunes (minced), 1/2 lb. Grated walnuts. 

=98. --Banana-Date Cakes=

8 ozs. Figs (minced); 4 bananas; sufficient 'Wheat or Corn Flakes' tomake into stiff paste. 

=100. --Cherry-Nut Cakes=

8 ozs. Preserved cherries (minced); 1/2 lb. Mixed grated nuts;sufficient 'Wheat or Corn Flakes' to make into stiff paste. 

 * * * * *

The Health Culture Co. 

For more than a dozen years the business of the Health-Culture Co. Wasconducted in New York City, moving from place to place as increased roomwas needed or a new location seemed to be more desirable. 

In 1907 the business was removed to Passaic, N. J. , where it ispleasantly and permanently located in a building belonging to theproprietor of the company. 

There has never been as much interest in the promotion and preservationof personal health as exists to-day. Men and women everywhere areseeking information as to the best means of increasing health andstrength with physical and mental vigor. 

HEALTH-CULTURE, a monthly publication devoted to Practical Hygiene andBodily Culture, is unquestionably the best publication of its kind everissued. It has a large circulation and exerts a wide influence, numbering among its contributors the best and foremost writers on thesubject. 

THE BOOKS issued and for sale by this Company are practical and includethe very best works published relating to Health and Hygiene. 

THE HEALTH APPLIANCES, manufactured and for sale, include Dr. Forest'sMassage Rollers and Developers, Dr. Wright's Colon Syringes, the WilhideExhaler, etc. And we are prepared to furnish anything in this line, Water-Stills, Exercisers, etc. 

CIRCULARS and price lists giving full particulars will be sent onapplication. 

INQUIRIES as to what books to read or what appliances to procure for anyspecial conditions cheerfully and fully answered. If you have any doubtsstate your case and we will tell you what will best meet it. If you wantbooks of any kind we can supply them at publisher's prices. 

DR. FOREST'S Massage Rollers

Dr. Forest is the inventor and originator of MASSAGE ROLLERS, and theseare the original and only genuine MASSAGE ROLLERS made. The making ofothers that are infringements on our patents have been stopped or theyare inferior and practically worthless. In these each wheel turnsseparately, and around the centre of each is a band or buffer of elasticrubber. 

The rollers are made for various purposes, each in a style and size bestadapted for its use, and will be sent prepaid on receipt of price. 

=No. 1. Six Wheels, Body Roller, $2. =

The best size for use over the body, and especially for indigestion, constipation, rheumatism, etc. Can also be used for reduction. 

=No. 2, Four Wheels, Body Roller, $1. 50. =

Smaller and lighter than No. 1; for small women it is the best in size, for use over the stomach and bowels, the limbs, and for cold feet. 

=No. 3, Three Wheels, Scalp Roller, $1. 50. =

Made in fine woods and for use over the scalp, for the preservation ofthe hair. Can be used also over the neck to fill it out and for thethroat. 

=No. 4, Five Wheels, Bust Developer, $2. 50. =

The best developer made. By following the plain physiological directionsgiven, most satisfactory results can be obtained. 

=No. 5, Twelve Wheels, Abdominal Roller, $4. =

For the use of men to reduce the size of the abdomen, and over the back. The handles give a chance for a good, firm, steady, pressure. 

=No. 6, Three Small Wheels, Facial Roller, $2. 50. =

Made in ebony and ivory, for use over the face and neck, for preventingand removing wrinkles, and restoring its contour and form. 

=No. 7, Three Wheels, Facial Massage Roller, $1. 50. =

Like No. 6, made in white maple. In other respects the same. 

=No. 8, Eight Wheels, Abdominal Roller, $3. 50. =

This is the same as No. 5, except with the less number of wheels. Ismade for the use of women, for reducing hip and abdominal measure. 

With each roller is sent Dr. Forest's Manual of Massotherapy; containing100 pages, giving full directions for use. Price separately 25c. 

THE ATTAINMENT OF EFFICIENCY

Rational Methods of Developing Health and Personal Power

By W. R. C. Latson M. D. , Author of "Common Disorders, " "The EnlightenedLife, " Etc. 

This work by Dr. Latson indicates the avenues that lead to efficient andsuccessful living, and should be read by every man and woman who wouldreach their best and attain to their highest ambitions in business, professional, domestic or social life. Something of the scope of thiswill be seen from the following

TABLE OF CONTENTS. 

 =How to Live the Efficient Life. =--Man a Production of Law--Determining Factors in Health and Power--The Most Wholesome Diet--Practical Exercises for Efficiency--Influence of Thought Habits. 

 =Mental Habits and Health. =--All is Mind--Seen in Animals--Formative Desire in the Jungle--Mind the Great Creator--Mind the One Cause of Disease--Faulty Mental Habits. 

 =The Conquest of Worry. =--Effects Upon Digestion--Anarchy of the Mind--A Curable Disorder. 

 =Secret of Mental Supremacy. =--Practical Methods--The Key Note--Mental Power a Habit. 

 =The Nobler Conquest. =--Life a Struggle--Who Are the Survivors?--The Art of Conquest--The Struggle with the World--Effects of Opposition. 

 =Firmness One Secret of Power. =--Without Firmness no Real Power--How it Grows with Exercise--Gaining the Habit of Firmness. 

 =Self-Effacement and Personal Power. =--Growing Older in Wisdom--The Fallacy of Identity--Self-Preservation the First Law. 

 =The Power of Calmness. =--The Nervous System--Effects of Control. 

 =How to Be an Efficient Worker. =--How to Work--Making Drudgery a Work of Art. 

 =The Attainment of Personal Power. =--An Achievement--Know Yourself--Learning from Others. 

 =The Secret of Personal Magnetism. =--What is Personal Magnetism?--Effects of the Lack of It--How to Gain It. 

 =The Prime Secret of Health. =--What is Essential?--What to Do--How to Do It. 

 =How to Increase Vitality. =--The Mark of the Master--What Is Vitality?--Possibility of Increase--Spending Vitality. 

 =The Attainment of Physical Endurance. =--Essential to Success--The Secret of Endurance--Working Easily--Economizing Strength--Exercises for Promoting Endurance. 

 =The Attainment of Success. =--The Secret of Success--What to Do to Acquire It. 

 =The Way to Happiness. =--A Royal Road to Happiness--The Secret of Happiness. 

 =How to Live Long in the Land. =--Characteristics--Essentials--Bodily Peculiarities. 

 =The Gospel of Rest. =--All Need It--Few get It--The Secret of Rest--Its Effects. 

 =Sleeping as a Fine Art. =--Causes of Sleeplessness--The Mind. How to Control It. 

 =Common Sense Feeding. =--What is Proper Feeding?--Many Theories--Mental Conditions--The Kind of Food. 

 =Grace and How to Get It. =--What is Grace--Hindrances to Grace--Exercises for Grace. 

 =Style and How to Have It. =--The Secret of Style--Carriage of the Body--Exercises for Stylishness. 

 =How to Have a Fine Complexion. =--What Effects the Complexion?--The Secret of a Good Complexion--Effects of Food. 

 =The Secret of a Beautiful Voice. =--What the Voice Is--Easily Acquired. 

 =How to Cure Yourself When Sick. =--It is Easy--What is Disease?--Nature's Efforts--Best Remedies. 

One of the most practical and helpful works published on personalimprovement and the acquiring of physical and mental vigor; a key toefficient manhood and womanhood and a long, happy and helpful life. Allwho are striving for success should read it. 

Artistically bound in Ornithoid covers. Price 50c. An extra edition isissued on heavy paper, bound in fine cloth. Price $1. 00. 

WOMANLY BEAUTY

_In Form and Features. _

Containing specially written chapters from well-known authorities on thecultivation of personal beauty in women, as based upon Health-Culture;fully illustrated. Edited by Albert Turner. Bound in extra cloth, price;$1. 00. 

This is the best and most comprehensive work ever published on BeautyCulture, covering the entire subject by specialists in each department, thus giving the work a greatly increased value. It is profusely andbeautifully illustrated; a handsome volume. Some idea of the scope ofthis may be seen from the

TABLE OF CONTENTS. 

=Introduction. = By ELLA VAN POOLE. 

=Womanly Beauty: Its Requirements. = By Dr. JACQUES. 

=Why It Lasts or Fades. = By Dr. C. H. STRATZ. 

=Temperamental Types. = By SARAH C. TURNER. 

=Breathing and Beauty. = By Dr. W. R. C. LATSON. 

=Curative Breathing. = By MADAME DONNA MADIXXA. 

=Sleep; Its Effect on Beauty. = By ELLA VAN POOLE. 

=The Influence of Thought Upon Beauty. = By Dr. W. R. C. LATSON. 

=Health and Beauty. = By Dr. CHAS. H. SHEPARD. 

=The Home A Gymnasium. = By MRS. O. V. SESSIONS. 

=Facial Massage. = By ELLA VAN POOLE. 

=The Hair; Its Care and Culture. = By ALBERT TURNER. 

=Care of the Hands and Feet. = By STELLA STUART. 

=Exercising for Grace and Poise. = ILLUSTRATED. 

=A Good Form, and How to Secure It. = From HEALTH-CULTURE. 

=How to Have a Good Complexion. = By SUSANNA W. DODDS M. D. 

=Bust Development; How to Secure It. =

=Exercise: Who Needs It; How to Take It. = EDWARD B. WARMAN. 

=Perfumes and Health. = By FELIX L. OSWALD, M. D. 

=The Voice as an Element of Beauty. = By Dr. LATSON. 

=How to be Beautiful. = By RACHEL SWAIN, M. D. 

=The Ugly Duckling. = A Story. By ELSIE CARMICHAEL. 

=Dress and Beauty. = By ELLA VAN POOLE. 

=Some Secrets About a Beautiful Neck. = By ELEANOR WAINWRIGHT. 

=Hints in Beauty Culture. = COMPILED BY THE EDITOR. 

It is an encyclopedia on the subject, covering every phase of thequestion in a practical way, and should be in the hands of every womanwho would preserve her health and personal appearance and her influence. Agents wanted for the introduction and sale of this great work. Sentprepaid on receipt of price, $1. 00. Address

Publications of the Health-Culture Co. , 45 Ascension St. , Passaic, N. J. 

=Health-Culture. =

 The largest and best illustrated monthly magazine published on the preservation and restoration of health, bodily development and physical culture for men, women and children. $1. 00 a year; 10c. A number. 

=The Enlightened Life. =

 And How to Live It. By Dr. Latson; 365 pages, with portrait of the author. Cloth, $1. 00. 

This contains the leading editorials from Health-Culture, many of themrevised and enlarged. 

=Common Disorders. =

 With rational Methods of Treatment. Including Diet, Exercise, Baths, Massotherapy, etc. By Latson. 340 pages, 200 illustrations. $1. 00. 

=The Attainment of Efficiency. =

 Rational Methods of Developing Health and Personal Power. By Dr. Latson. Paper, 50c. ; cloth, $1. 00. 

=The Food Value of Meat. =

 Flesh Food Not Essential to Physical or Mental Vigor. By Dr. Latson. Illustrated. Paper, 25c. 

=Walking for Exercise and Recreation. =

 By Dr. Latson. 15c. 

=Dr. Latson's Health Chart. =

 Presenting in an Attractive and Comprehensive Form a Complete System of Physical Culture Exercises, fully Illustrated with Poses From Life, with Special Directions for Securing Symmetrical Development, for Building up the Thin Body, for Reducing Obesity, and for the Increase of General Vitality. 18×25 inches, printed on fine paper, bound with metal, with rings to hang on the wall. 50c. 

=Uncooked Food. =

 And How to Live on Them. With Recipes for Wholesome Preparation, Proper Combinations and Menus, with the Reason Uncooked Food Is Best for the Promotion of Health, Strength and Vitality. By Mr. And Mrs. Eugene Christian. Cloth, $1. 00. 

=The New Internal Bath. =

 An Improved Method of Flushing the Colon or Administering an Enema. For the relief of Acute and Chronic Diseases. By Laura M. Wright, M. D. Illustrated. 25c. 

=Womanly Beauty. =

 Of Form and Feature. The Cultivation and Preservation of Personal Beauty Based upon Health and Hygiene. By Twenty Well-known Physicians and Specialists. With 80 half-tone and other Illustrations. Edited by Albert Turner. 300 pages, cloth and gold. Price, $1. 00. 

In this volume the Editor has brought together the teachings of thosewho have made a study of special features of the subject, and the resultis a work that is unique and practical, not filled with a medley ofreceipts and formulas, so often found in books on beauty. 

=Manhood Wrecked and Rescued. =

 How Strength and Vigor Is Lost and How it may be Restored by Self-Treatment. A Series of Chapters to Men on Social Purity and Right Living. By Rev. W. J. Hunter, Ph. D. , D. D. Cloth $1. 00. 

It contains the following chapters: The Wreck--An Ancient Wreck--AModern Wreck--A Youthful Wreck--A Wreck Escaped--The Rescue Begun--TheRescue Continued--The Rescue Completed. 

=Illustrated Hints upon Health and Strength for Busy People. =

 Text and Illustrations by Adrian Peter Schimdt, Professor of Higher Physical Culture. Price $1. 00. 

The best System of Physical Culture published. 

=Courtship Under Contract. =

 The Science of Selection. A Tale of Woman's Emancipation. By J. H. L. Eager 440 pages, with portrait of the author. Price, $1. 20 net. By mail, $1. 30. 

A novel with a purpose, higher than that of any other ever published, not excepting even "Uncle Tom's Cabin, " as it aims to secure more ofhappiness in Marriage and the doing away with the divorce evil. Theauthor presents, in the form of a clean, wholesome love story, some newideas on the subject of Love, Courtship, Marriage and Eugenics. 

=Human Nature Explained. =

 A new Illustrated Treatise on Human Science for the People. By Prof. N. N. Riddell. Illustrated. 400 pages. Extra cloth binding, $1. 00. 

Men and women differ in character as they do in looks and temperament;no two are just alike. If you would know these "Signs of Character, "read "Human Nature Explained, " and you can read men as an open book. Itgives the most complete system of reading character ever published. 

=Human Nature Indexed. =

 A Descriptive Chart for use of Phrenologists. By N. N. Riddle. 25c. 

=What Shall We Eat?=

 The Food Question, from the Standpoint of Health, Strength and Economy. Containing Numerous Tables Showing the Constituent Elements of over Three Hundred Food Products and Their Relations, Cost and Nutritious Values, Time of Digestion, etc. , Indicating Best Foods for all Classes and Conditions. By Alfred Andrews. Price, leatherette, 50c. ; cloth binding. 75c. 

=The New Method. =

 In Health and Disease. By W. E. Forest, B. S. , M. D. , Fellow of N. Y. Academy of Medicine. Sixteenth Edition. Revised and enlarged by Albert Turner, Publisher of Health-Culture. 350 pp. , clo. Binding, $1. 

It makes the way from weakness to strength so plain that only those whoare past recovery (the very few) need to be sick, and the well who willfollow its teachings cannot be sick, saving the need of calling aphysician and all expenses for medicine. 

=Massotherapy. =

 Or the Use of Massage Rollers and Muscle Beaters in Indigestion, Constipation, Liver Trouble, Paralysis, Neuralgia and Other Functional Diseases. By W. E. Forest, M. D. 25c. 

=Constipation. =

 Its Causes and Proper Treatment Without the Use of Drugs. By W. E. Forest, M. D. The only rational method of cure. 10c. 

=Hygienic Cookery. =

 Or Health in the Household. By Susanna W. Dodds, M. D. $2. 00. 

It is unquestionably the best work ever written on the healthfulpreparation of food, and should be in the hands of every housekeeper whowishes to prepare food healthfully and palatably. 

=The Diet Question. =

 Giving Reasons Why--Rules of Diet. By Dr. Dodds. 25c. 

=The Liver and Kidneys. =

 With a Chapter on Malaria. Part I. The Liver and Its Functions, Diseases and Treatment. Part II. The Kidneys, Their Healthy Action and How to Secure It. Part III. Malarial Fever, Rational Treatment by Hygienic Methods. By Dr. Dodds. 25c. 

=Race Culture. =

 The Improvement of the Race through Mother and Child. By Susanna W. Dodds, M. D. Nearly 500 pages, $1. 50. 

Dr. Dodds' experience as a physician, teacher and lecturer has given herthe preparation needed for the writing of this book. It is certainlysafe to say that every woman, especially the mothers of young childrenand prospective mothers, should read it. No other work covers socompletely the subject of health for women and children as in "RaceCulture. "

=Scientific Living. =

 For Prolonging the Term of Human Life. The New Domestic Science, Cooking to Simplify Living and Retaining the Life Elements in Food. By Laura Nettleton Brown. $1. 00. 

This work presents new views on the health question, especially asrelated to food. It treats of the life in food, showing that in thepreparation of food by the usual methods the life-giving vitality isdestroyed; that is, the organic elements become inorganic. The reason isclearly stated and recipes and directions for cooking, with menus for abalanced dietary, are given. 

=Cooking for Health. =

 Or Plain Cookery, With Health Hints. By Rachel Swain, M. D. $1. 00. 

This book is the outcome of progress in the kitchen, and provides forthe preparation of food with direct reference to health. It is not aninvalids' Cook Book, but for all who believe in eating for strength, andthe use of the best foods at all times. 

=The No-Breakfast Plan and Fasting Cure. =

 By Edward Hooker Dewey, M. D. Cloth, $1. 00. 

Presents his theories in a clear, concise, practical way, together withspecific and definite instructions for the carrying out of this methodof living and treatment. 

=Experiences of the No-Breakfast Plan and Fasting Cure. =

 A letter in answer to the many questions asking for special details as to methods and result. By Dr. Dewey, 50c. 

=Chronic Alcoholism:=

 Its Radical Cure. A new method of treatment for those afflicted with the alcohol habit, without the use of drugs. By Dr. Dewey. 50c. 

=Health in the Home. =

 A Practical Work on the Promotion and Preservation of Health, with Illustrated Prescriptions of Swedish Gymnastic Exercises for Home and Club Practice. By E. Marguerite Lindley. $1. 00. 

Unquestionably the best and most important work ever published for thepromotion of the health of women and children. 

=The Temperaments;=

 Or Varieties of Physical Constitution in Man in Their Relations to Mental Character and the Practical Affairs of Life, etc. By D. H. Jacques, M. D. Nearly 150 Illustrations. $1. 50. 

The only work published on this important and interesting subject. Theauthor made it the special subject of study and was thoroughly familiarwith all temperamental questions. 

=The Avoidable Causes of Disease;=

 Insanity and Deformity, Together with Marriage and Its Violations. By John Ellis, M. D. New Edition, Revised and Enlarged by the Author, with the Collaboration of Dr. Sarah M. Ellis. $1. 00. 

This book should be in every library, and if read and its teachingsfollowed nearly all sickness and disease would be avoided with theaccompanying suffering and expense--one of the most valuable works everpublished. 

=Facial Diagnosis. =

 Indications of Disease as shown in the Face. By Dr. Louis Kuhne. Illustrated. $1. 00. 

SCIENTIFIC LIVING

=For Prolonging term of Human Life=

The New Domestic Science, Cooking to Simplify Living and Retaining theLife Elements in Food. 

By LAURA NETTLETON BROWN. 

A great truth is emphasized in this book, namely, that in the ordinaryprocesses of cooking the organic elements become inorganic and foodvalues are destroyed. This dietetic idea is most important, and it isclaimed by the author that when generally known and made practical itwill restore the racial vigor as nothing else can, free woman from theslavery of the cook stove and become a large factor in the solution ofthe servant problem. 

The author does more than inform; she arouses and inspires; she alsoenters into the practical demonstration of the new way; food tables, recipes and menus are numerous and enlightening and will proveexceedingly helpful not only to busy housekeepers, but also to allpersons who desire to get the greatest benefit and fullest enjoymentfrom the daily meals. 

She refrains from urging the exclusive use of uncooked foods, but showswhat kind of cooking can be made useful. A most interesting andpractical feature of this work is the clear and discriminatinginstructions given for the application of heat in preparing food. Fromthe author's point of view it becomes evident that the present mode ofpreparing food is not only unnecessarily laborious, but that it involvesgreat waste of the raw material and puts a severe tax upon the digestiveorgans of the consumer. 

The best thing about the new way to many minds, however, will be that itgreatly enhances the appetizing qualities of the viands. It treats ofthe chemistry of food in a way that is easily understood and madepractical. The concluding chapter of the book deals with "AssociateInfluences, " and gives sound advice upon other factors than diet. 

The volume is thoroughly sensible and enlightening; original withoutbeing cranky; radical without being faddish;withal, practical plain and entirely helpful. No one who is interestedin the all-important question of scientific living can afford to bewithout this book. It will be found of interest to teachers and studentsof domestic economy. It is very carefully and thoroughly indexed, addingto its usefulness. 

Printed on fine paper. Handsomely bound in extra cloth. $1. 00 by mail onreceipt of price. If not entirely satisfactory, money will be returned. Address

The New Internal Bath

The benefits and great importance of properly flushing the colon is nowfully recognized and it has led to a large and increasing demand forsyringes used for this purpose. The appliances in general use have onevery serious fault, the water is discharged into the lower part of therectum, which is distended, and thus produces an irritation which oftenproves injurious, causing and aggravating piles and other rectaltroubles. It in frequently a cause of constipation and creates anecessity for continuing the use of enemas indefinitely. 

Dr. Wright's New Colon Syringe

Consists of a strong, well made, four quart rubber bag or reservoir withtwo long SOFT RUBBER FLEXIBLE TUBES, by the use of which the water iseasily carried past the rectum and into the sigmoid flexure, and by theuse of the longest tube may be carried up to the transverse colon. Thewater is then discharged where it needed and the cleansing is made muchmore perfect than it can be in any other way. The tubing and the outletsare extra large, securing a rapid discharge of the water, which reducesthe time required to less than one-half that usually taken, which is avery great advantage over other syringes. This new syringe will prove amost important help in the taking of "Internal Baths" in the "NewMethod" treatment as recommended by Dr. Forest and others, and willprove curative in many cases when all others fail. 

Dr. Wright's manual on the taking of the "Internal Bath, " containingfull directions for its use in Constipation, Diarrhoea, Dyspepsia, Biliousness, Sick Headache, Kidney Troubles, Convulsions, Jaundice, Rheumatism, Colds, Influenza, La Grippe, Diseases of Women, Worms andConstipation in Children and other diseases, price 25c. , is given freewith each syringe. 

Carefully packed in a fine polished wooden case, will be sent prepaid toany address on receipt of price, $5. 00, with a copy of Dr. Forest'sgreat work, "The New Method, " the very best work on Health and Diseasepublished. (Price, $1. 00), both for $5. 50. 

An Infants' Flexible Rubber Tube will be sent for 75c. Extra; Newimproved Vaginal Irrigator, $1. 00; two Hard Rubber Rectal Tubes ifdesired, 25c extra. Agents wanted to introduce and sell this. 

Health Culture Appliances

=DR. WRIGHT'S COLON SYRINGE=, for taking the New Internal Bath. 

This consists of a one-gallon reservoir, one each, long and shortflexible rubber colon tube, one box of antiseptic powder, and Dr. Wright's Manual of the New Internal Bath, all packed in a polishedwooden case. Price, prepaid, $5. 00. 

=THE PRIMO LADIES' SYRINGE=. Price, $2. 00. The only properly constructedVaginal Syringe made. 

Every woman should have a good syringe for use in emergencies and forpurposes of cleanliness, which is essential to health, comfort andpleasure. 

All women, married or single, should have a Primo. With each is sentfull directions for use in all emergencies. 

=DR. FOREST'S MASSAGE ROLLERS. =

These rollers are coming into general use wherever massage is needed andare a cure for many of the functional disorders as Dyspepsia, Constipation, Biliousness, Neuralgia, Rheumatism, Sleeplessness, Obesity, and wherever there is a lack of a good circulation of theblood; and the developers and facial rollers are used successfully forbuilding up the form and the prevention of wrinkles and age in the face. The rollers consist of wheels about 1-1/2 inches in diameter: around thecentre is a band or buffer of elastic rubber. 

=No. 1, Body Roller, 6 Wheels, $2. =--The best size for use over body, andespecially for indigestion, constipation, rheumatism, etc. 

=No. 2, Body Roller, 4 Wheels, $1. 50. =--Smaller and lighter than No. 1, for small women it is best in size for use over the stomach and bowels, the limbs and for cold feet. 

=No. 3, Scalp Roller, $1. 50. =--Made in fine woods, and for use over thescalp, for the preservation of the hair. 

=No. 4, Bust Developer, $2. 50. =--The best developer made. By following theplain, physiological directions given, most satisfactory results can beobtained. 

=No. 5, Abdominal Roller, 12 Wheels, $4. =--For the use of men to reducethe size of the abdomen and over the back. 

=No. 6, Facial Roller, $2. 50. =--Made in ebony; very fine for use over theface and neck, for preventing and removing wrinkles and restoring itscontour and form. 

=No. 7, Facial Roller, $1. 50. =--Like No. 6. Made in white maple. In otherrespects the same. 

=No. 8, Abdominal Boiler, 8 Wheels, $3. 50. =--This is the same as No. 5, except with the less number of wheels. Is made for the use of women, forreducing hip and abdominal measure. 

=No. 1 Massage Vibrator, 24 Balls, price $2. 00. 

No. 2 Massage Vibrator, 12 Balls, price $1. 25. =

Dr. Forest's Manual of Massotherapy, containing nearly 100 pages, givingfull directions for use, sent with each of the above. 

=TURKISH BATH CABINETS. =

No. 1, a Double Walled Cabinet, the best made, with new and improvedheater and manual giving full instructions for using the Cabinet for theCure of Colds, Catarrh, Rheumatism, LaGrippe, Neuralgia, Kidney Trouble, Lumbago, Malaria, and many other disorders. Price $12. 50. 

No. 2 Cabinet Single Walled, with heater and instructions as above. Price $7. 50. 

=DR. FOREST'S HEALTH CULTURE VASELINE SPRAY= and Bottle of Catarrh Remedy. Price, $2. 00. 

=THE WILHIDE EXHALER. = Price $1. 00. 

Special descriptive circulars of any of the above sent on application. 

Uncooked Foods And How to Use Them. 

With recipes for wholesome preparation, proper combinations and menus, with the reason why it is better for the promotion of health, strengthand vitality to use uncooked than cooked foods, by Mr. And Mrs. EugeneChristian, with an Introduction by W. R. C. Latson, M. D. 

It will meet a widespread want filled by no other work that has everbeen published, and will do very much to solve the question of how tolive for health, strength, and happiness. 

It will simplify methods of living--help to solve the servant questionand financial problems, as well as point the way for many to perfecthealth. The following chapter headings show something of the scope andvalue of this. 

CONTENTS. 

PART FIRST--

Why This Book Was Written, Introduction, The Emancipation of Women, The Functions of Foods, Food Products, Selection of Foods, Raw Foods, Preparation of Foods, Preparation of Uncooked Wood, Effects of Cooking Food, Tables Giving Nutritive Values, etc. Food Combinations, Condiments, Bread--Fermentation, Economy and Simplicity, As a Remedy. 

PART SECOND--

How to Begin the Use of Uncooked Foods. Recipes for--Soups, Salads (35 kinds), Eggs, Meat and Vegetables, Cereals, Bread, Crackers and Cakes, Nuts, Fruits and Fruit Dishes, Evaporated Fruits, Desserts, Jellies and Ices, Drinks, Menus, Miscellaneous. 

It is the most important work on the food question ever published. Boundin cloth. Price, $1. 00; with a year's subscription to Health-Culture, $1. 50. 

COMMON DISORDERS

Including Diet, Exercise, Baths, Exercise, Massotherapy, Etc. 

BY W. R. C. LATSON. M. D. 

This is a practical handbook and guide for the home treatment of thesick without the use of drugs, with suggestions for the avoidance ofdisease and the retaining of health and strength. A book for those whowould get well and keep well. 

CONTENTS. 

Introduction. --What the Body Is. CellLife and Its Construction. Circulationof the Blood and WhatIt Is. What Exercise Does. 

Massage. Principles and Practice. How It Acts as a Remedy. 

Massotherapy. Showing How It IsApplied. 

Special Exercises. Including Those forDevelopment and RemedialWork. 

Tissue Building. Special Diet, withMenus. 

Obesity. Its Cause and TreatmentInstructions for General Reduction. 

Indigestion. Causes of Dyspepsia. What to Do to Secure GoodDigestion. 

Constipation. Its Causes. Treatmentby Hygienic Measures. 

Rheumatism. Muscular and Articular. Treatment. 

Gout. Causes. Symptoms. Generaland Local Treatment. 

Neuralgia. Causes and Symptoms. The Only Rational Treatment. 

Sprains and Synovitis. Symptoms. Treatment. 

Varicose Veins and Swollen Glands. The Cause and Treatment. 

Baldness. Treatment for Restoringthe Hair. 

Lung Disorders. How to ImproveBreathing. The Prevention andTreatment of Consumption. 

Round Shoulders and Protruding CollarBones. How to Overcome Them, with Special Exercises. 

How to Strengthen the Back. TheCause of Spinal Weakness. 

How to Strengthen the Trunk. TheImportance of Strong BodilyMuscles. 

A Chair as a Gymnasium. How toUse a Bedroom Chair as aComplete Gymnasium Apparatus. 

The Hygiene of the Skin. Nerves ofthe Skin. Sun Baths. 

Modern Nervousness. The Best Treatment. 

Smallpox. Its Nature. Prevention. Treatment of Smallpox. 

Sunstroke. Causation and Treatment. How to Avoid It. What to DoWhen Prostrated. 

In this work the author sets forth the methods he has pursued and foundbe practical and successful. Over 300 pages and 200 Illustrations. Price$1. 00. 

RACE CULTURE

THE IMPROVEMENT OF THE RACE THROUGH MOTHER AND CHILD. By Susanna W. Dodds, M. D. 

A large 12mo. Volume bound in extra cloth, price, $1. 50

The time has come when parents must consider the responsibilities thatrest upon them in relation to their children and make a study ofEugenics. This cannot be avoided or shirked and especially shouldprospective mothers study the subject in all its bearing, and know whatyou should do and what you should not do to insure the best possible foryour unborn child. What conditions will promote the best for health, andafford the highest degree of intellectual and moral development. Whatlimit you shall place upon the number of children. Race Suicide is notso serious a question as Race Culture, which may be easily attained bygiving proper attention to the subject. 

The author of "RACE CULTURE" has made a most careful study of the wholesubject, starting from the foundation, taking up pre-natal culture inall its bearings, including the marriage relations and the father'sresponsibilities. Considering the health and the well-being of theprospective mother and her diseases. How childbearing may be made easy, the first care of and the feeding of the babe, all the diseases ofinfancy and childhood and their treatment without the use of drugs. 

The avoidable causes of disease in children and adults are fullyconsidered and a voluminous appendix treats of the use of water, massage, exercise, food and drinks, and how to prepare them as remedialagencies. 

It is safe to say that no greater or more important work on this subjecthas ever been written. 

Every woman and especially every prospective mother should read it. Itscost is as nothing compared to its value. Price, $1. 50 by mail. 

The Food Value of Meat

Flesh Food Not Essential to Mental or Physical Vigor. 

By W. R. C. LATSON, M. D. , The most valuable work on Practical Dietetics that has been published. The Food Question is considered in its relation to health, strength andlong life. Some idea of the scope may be seen from the following

CONTENTS

INTRODUCTION. Importance of the Subject. Influence of Foods on theHealth and Morality of the Community. The Most Important Question ofDietetics. Classes of Foods. Description of Proteids. The Starches. Conversion of Starches into Sugars. Fruit Sugar. The Fats. Salts. Effectof Cooking Upon Foods. 

DIGESTION. Definition of the Process. Saliva. The Ptyalin. Effect ofEating Sugar with Starchy Foods. Gastric Digestion. The Stomach; TheGastric Juice; Peptones; Digestion In the Intestines; Importance ofDigestion; Tabular Statement of the Digestive Process. 

COMPOSITION OF FOODS. The Four Elements of Food; Proper Proportion ofEach Element; Selection of Balanced Foods; Table of Food Analyses; Valueof Cooked Vegetables; The Reason Why Many Vegetarians Fail; FreshFruits; Pure Water; The Grains; The Legumes; Nuts. 

FOOD VALUES OF FLESH MEATS. The Question at Issue; Biological Data, WhatThey Indicate; The Intestinal Tract; The Food Value of Meat; Poisons;Disease Infection; The Strongest Argument Against the Use of Flesh Meat;Vigorous Vegetarians; Intellectual Vegetarians; Vegetarianism and Vigor. 

COMBINATIONS OF FOODS. Principles; Cooked and Uncooked Foods; ModelMenus; Breakfast; Luncheon; Dinner; Advantages of Vegetable Foods. 

Price by Mail, in Paper. 25c, Cloth Binding, 50c. 

COMMON DISORDERS

Causes, Symptoms, and Hygienic Treatment, by the use of Water, Massotherapy, and other Rational Methods. 

By W. R. LATSON, M. D. 

Among the diseases considered may be mentioned Indigestion, Constipation, Rheumatism, Neuralgia, Lung Troubles, Gout, Nervousnessand other minor complaints. The work contains nearly 300 pages, profusely illustrated. Bound in Cloth. Price, $1. 00. Sent by mail onreceipt of price. 

The Up-to-date Woman

needs to know something more than simply How to Cook and follow recipesbrought to her attention in Cook Books

SHE SHOULD KNOW

What are the Best Foods for her family. What Foods will keep all Well and Strong. What is best for the Children. What do the Men Need. What Foods are Economical and Nutritious. What are best Food Combinations. How often is Meat Necessary. What are the Best Meat Substitutes. What is the Food Value of Fish. What is the Food Value of Milk. What is the Food Value of Nuts. Are Beans Nutritious and Healthful. Is Nut Butter better than Cow Butter. Are Tea and Coffee Injurious. Which Food Digests Quickly and which Slowly. How to Get the Most Food Value for the Least Money. 

All these and many other questions are answered in

Prof. Andrews Great Book

What Shall We Eat?

The Food Question from the standpoint of Health, Strength and Economy. Indicating Best Foods for all Classes and Conditions. 

This work covers every phase of the food question in a practical way. 

Shows how food is digested and gives the constituent elements of allfood products, their cost, food values, time of digestion, etc. , Comparative value of beef, mutton, pork, eggs, fish, fowl, oysters, thegrains, breads, peas, beans, milk, butter, cheese, sugar, beer, fruits, nuts, etc. , which make flesh, bone, nerve; which gives most for leastmoney. 25 tables showing results of nearly 1500 food analyses. Price inleatherette binding, 50 cents, cloth 75 cents, postpaid. 

If not satisfied money promptly returned. Every man should order thisfor his wife, or some other woman. Send stamps. 

The Enlightened Life and How to Live it

By W. R. C. LATSON, M. D. 

Author of "Common Disorders, " "The Attainment of Efficiency, " "FoodValue of Meat, " Etc. 

This work contains a collection of Dr. Latson's strong editorials thathave appeared in Health-Culture, carefully revised and enlarged, withother matter. The great interest that has been manifested in theseleaders will insure a demand for this work. The scope will be seen fromthe following chapter headings:

Introduction--The Ultimate Ideal--The Mind and Its Body--What Shall aMan Take in Exchange for His Soul?--Health as an Asset--The Waste ofLife--Health as a Factor in Business Success--The Causation ofDisease--Are Weakness and Disease Increasing?--The Detection ofDisease--The Prevention of Disease--Heredity and Disease--Disease: ItsNature and Conquest--Methods of Healing--Drug Medication in theTreatment of Disease--Religion and Medicine--Worry the Epidemic of theDay--Race Suicide--"Race Suicide, " Pro and Con--Simplified Living--TheDeath-Dealing Detail--The Slaughter of the Innocents--Crimes AgainstChildren--Sleep and Rest--Mental and Physical Effects of Music--TheCommon Sense of Foods and Feeding--The Mission of Pain--Drugs--TheSurgical Operation Frenzy--Vaccination; Blessing or Curse?--Free WaterDrinking as a Hygienic Measure--Evil Effects of Alcohol--The Pinnaclesof Absurdity. 

Published in large, clear type, handsomely bound in cloth. Price, sentprepaid, $1. 00. 

The Health Culture Magazine

ELMER LEE. , A. M. , M. D. , EDITOR

PRINCIPLES AND OBJECTS

Health Culture seeks the advancement of humanity by declaring theobvious teachings of nature. 

Health Culture aims to educate the people out of superstition, misunderstanding and fear arising from the imperfect interpretation ofnatural principles. 

Health Culture recognizes that health and comfort, happiness and longlife are desirable and attainable by the faithful observance of hygiene. That neglect and abuse of natural and simple living inevitably leads toweakness, degeneracy, disease and death. 

Health Culture from the scientific sense as well as on grounds ofsentiment opposes the taking of life needless to obtain food for man. 

Health Culture holds that food products of the vegetable kingdom areample and favorable for a safe, complete and full development of thekingdom of man. 

Health Culture opposes as needless and wasteful of life those researchactivities known as vivisection, also as contrary to human interest theuse of drugs, serums, vaccines and chemicals as medicines or preventivesof disease by legal compulsion. 

Health Culture is an illustrated Monthly, Standard Magazine size; $1. 00a year, 15 cents a No. , Canadian subscriptions $1. 25, Foreign $1. 50. 

=Address, The Health Culture Co. , Passaic, N. J. =