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DIET AND HEALTH BOOK
THREE YEARS LATER
PAGE 14
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Three Years Later - Diet and Health - Page 14
Chapter 13
(Webmaster's Note: In which our lady author, and doctor, from 1918 adds some
diet tips and information three years after finishing her book.)
February, 1, 1921
An Added Chapter in Which Are Offered Twenty-one Suggested Menus
After nearly two years with the American Red Cross in the Balkans I return to find the little book has been carrying on in my absence - I write this for the fifth edition - and my publishers insisting that I must furnish some more menus. They affirm that there are many who do not
care to or cannot figure out their own.
After being so long under military discipline I obey now instinctively,
although I do not want to do this. But, you know publishers. They say
that if there are menus for those who do not have the desire to compute
them, the usefulness of the book will be increased. Publishers are so
altruistic.
Now far be it from me to scorn the possibility of increased sales myself. So I comply, and after you are reduced you will have the energy and the increased keenness to scout around in the calories and make out your own.
A little of my Balkan experience in the reducing line may not be amiss.
In Albania, where I was stationed most of the time, life is very
strenuous. We all had to work hard and expend a great deal of nervous
energy. Medical calls on foot in the scorching sun over unkind
cobblestones, long distance calls on unkinder mules, long hours in
nerve-racking clinics, ferocious man-eating mosquitos, scorpions,
centipedes, sandflies, and fleas, and other unspeakable animals kept us
hopping and slapping and scratching.
But there was one consolation to me. With this work, more intensive and
more strenuous than I had ever done before, I would not have to diet--I
would not have to watch my weight--I would not have to count my
calories! Oh, joy!
We lived a community life, we Red Crossers. We had plain blunt food,
American canned mostly, supplemented with the fare that could be eked
out of Albania, and cooked by an Albanese who could not be taught that
we Americans were not Esquimos and did not like food swimming in fat.
However, it tasted good to famished Red Crossers, and I ate three meals
a day, confident that I would retain my girlish middle-aged slenderness
and not have to diet. We had no scales and no mirrors larger than our
hand mirrors. Our uniforms were big and comfortable.
The French who are in charge of Scutari depart, the officers leaving to
us some of their furniture, including a full length French plate mirror.
Ordinarily when I look in a full-length mirror I don't hate myself so
much--so it is with some degree of anticipated pleasure that I
complacently approach, to get a life-size reflection of myself after
many months of deprivation of that pleasure.
"Mon Dieu!" I exclaim. "Bogomi!" (Serbian--'For the love of Allah!')
"This is no mirror," I mutter. "This is one of those musee things that
make you look like a Tony Sarg picture of Irvin Cobb."
"What's irritating you, Dockie?" asks one of the girls, coming up and standing back of me. I look at her reflection. She does not look like Irvin Cobb!
"Peggy," I say tragically, "Peggy, do I look like my reflection?"
"Yes, dear, we have all noticed how stout you have been getting. Aren't you supposed to be some shark on the subject of ideal weight?"
And the bitter truth is borne in upon me--no matter how hard I work--no matter how much I exercise, no matter what I suffer, I will always have to watch my weight, I will always have to count my calories.
This is what I did then:
I stopped going to the breakfast table. I kept some canned milk and
coffee in my room, and made me two cups of coffee. For lunch I ate
practically what I wanted, limiting myself to one slice of bread or one
potato (we had no butter), with fruit for dessert. For dinner I came
down only when the dessert was being served, and had a share of that
with some coffee. I was jeered and derided. You know how in community
life we all are as disagreeable as we like, and still love each other.
Did not I know the desserts were the most fattening part of the meal? I
was some authority on how to reduce, I was!
Then came our withdrawal from Albania and release from duty. After
months of canned goods came Paris with its famous dishes; Crème d'Isigny
avec crème! Artichauts an beurre! Patisseries francaises! Oo lala! Again
I said calories be 'dashed'! I can reduce when I get home. I had no
delusions now, you see.
And now I am home trying to help raise the funds for the starving
children of Central Europe, and explaining to my friends that while
there is a food shortage in Europe it is not because I was there; and
that I am reducing and the money that I can save will help keep a child
from starving, and that they can do the same; that for every pang of
hunger we feel we can have a double joy, that of knowing we are saving
worse pangs in some little children, and that of knowing that for every
pang we feel we lose a pound. A pang's a pound the world around we'll
say.
Every once in a while you hear that the caloric theory has been exploded. There is no caloric "theory." Therefore none to explode. Calories are simply units for measuring heat and energy and never will be exploded any more than the yard or meter "theory" will be exploded. Foods must contain essential salts and the growth and health maintaining elements. These cannot be measured by calories. The quantity of heat or energy production but not the quality of the foods is measured in calories, and one must have a knowledge of the qualities also. No scientifically educated individual has ever thought otherwise.
The chief objection to following the advice of the numerous laymen who
write eat-and-grow-thin menus is that they advise the elimination of all
fats, sugars and starches. They lose sight of the fact, or they do not
know, that the obese individual--I dislike that term--will have to have
a balanced diet even while reducing if he is to maintain his health. One
will lose weight on these menus, but as very many can testify they lose
their health also. One cannot live on an unbalanced diet for any length
of time without becoming unbalanced also. And furthermore the
over-weighter will always have to diet more or less, and will have to
have menus which he can continue to use. After normal weight is reached
he will not have to be nearly so abstemious, but the same dietetic
errors which produced overweight in the first place will produce it
again. So he must know something of dietetics and he must have a
balanced diet.
Now I shall make out some balanced menus, 1200 C's a day, being careful
to include a large amount of the leafy vegetables and some milk or its
products, the foods that McCollom calls PROTECTIVE FOODS because they
contain in a large measure the essential mineral salts, and those vital
elements he has called "Fat soluble A" and "Water soluble B"--others
call vitamines--which he has proved to be so vital and necessary for
growth in the young and the maintenance of health in the adult. I shall also include 200-300 C's of protein.
The leafy vegetables, cabbage, cauliflower, celery tops, lettuce, onion,
Swiss chard, turnip tops, and other leaves employed as greens, water
cress, etc., not only contain these vital elements, but they also exert
a favourable influence on sluggish bowels and kidneys. They are low in
caloric value, hence are low in fat-producing properties, and can be
consumed with indiscretion, properly masticated.
It is better while you are reducing to stay away from the dining table when you do not expect to eat. If you are rooming, get a tiny sterno outfit, some substitute or coffee, some canned or dry milk, some sugar if you use it, and you can make a hot drink in your room and be independent for your breakfast and your evening meal, when you decide some day to go without that. Do not take more than 100 calories for your breakfast. That leaves you 1100 calories to be divided during the day if you go on a 1200 calorie schedule. I suggest the following distribution of the calories:
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Breakfast
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100 C(alorie)'s.
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Lunch
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350 "
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Tea
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100 "
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Dinner
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650 "
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You can reverse the dinner and lunch if you desire. If you do so then have your 100 calories I have allowed for tea time to take just before you retire. On a 1200 calorie schedule arranged as I have it you will not be hungry, I assure you. It will not be more than three or four days before your stomach will be shrunk and this amount I have allowed you will almost seem like overeating! That is the big idea. Shrink your stomach. Go on a fast or low calorie day for a day if necessary to get started. See page 81.
I can safely say that any up and around adult will reduce on 1200 calories, for that will not supply the basal metabolism, i.e., the body's internal activities, such as the beating of the heart, respiration, digestion, excretion, etc., and some of the body's stored fat will be called upon to supply the deficiency. How much one will reduce depends on how many calories are actually needed for the internal and the external activities. See pages 26 and 27. It is not advisable to reduce too rapidly. See page 85.
Now you have 1200 calories a day to eat. Let us think of this in terms of money. You have a limited amount of money every day to spend for food. You must spend it judiciously and get the food you need and want. If you spend the most of it on one article you have that much less for other things. It is possible that some days you will want to spend more than your allowance and you draw on your next day's supply. That will be all right if you remember that you have done so and will spend that much less the next day to equalize your account. You must study to spend wisely and carefully so as to supply your needs, but you cannot spend more than you have without restitution and retribution. Here are the menus:
BREAKFASTS
100 C. Each
1. Fruit
2 med. apples or 1 baked apple with 2
tsps. sugar
_or_
1 large orange
_or_
1/2 large grapefruit
_or_
1 small cup berries
_or_
1/2 good sized cantaloupe
_or_
2 med. figs
_or_
5 prunes
2. 1 cup coffee or cereal
coffee.. O
1 tbsp. cream..................50 C
2 small tsp. sugar.............50 C
_or_
2 cups with cream alone or
sugar alone
----
Total...........................100 C
3. 10 ozs. skim milk hot or
cold
_or_
5 ozs. whole milk.....................100 C
4. 1 cup coffee
clear............. 0
1 thin slice toast.............75 C
1/4 pat butter.................25 C
----
Total.............................100 C
Note--The skim milk breakfasts and teas are most desirable because of
the protein content.
TEAS
100 C. Each See lists for breakfasts. Also could have:
1. 1 cup tea with 1 tsp. sugar
1 slice lemon................25 C
3 soda crackers..............75 C
----
Total....................................100 C
2. 2 small plain cookies
tea no cream or sugar...............100 C
3. 1 chocolate cream
1 cup tea or hot water
no cream or sugar...................100 C
The following combinations need not be followed arbitrarily. You may change them around if you desire. Look in the calorie lists for substitutes of the same classes of foods, if you do not like my combinations. If you don't care for the 100 C's at tea time you may have that much more for dinner.
1200
C DAY
ON ARISING
2 cups hot water with a little
lemon juice.
10-minute exercise at
least
BREAKFAST
Coffee or postum with cream or
sugar
_or_
10 ozs. skim milk (see list of
breakfasts). 100 C
LUNCH
1 medium sized head lettuce
1/3
lb........................... 25 C
1 tbsp.
mayonnaise...............100 C
1 med. sweet pickle chopped for
mayonnaise....................... 25 C
1-1/8 inch cube cream cheese
melted
_or_
3 ozs. cottage
cheese............100 C
1 Toasted French roll (no
butter)
.................................100 C
-----
Total.................................350 C
TEA
3 crackers with tea and 1 tsp.
sugar
and 1 slice lemon
_or_
10 ozs. skim or buttermilk
_or_
100 C. fruit (see
list)................100 C
DINNER
Creamed dried beef on toast
Dried beef 4 thin
slices 4 x 5.100 C
Cut fine and crisped
in frying
pan with 1/2 tbsp.
butter.........50 C
1 tbsp. flour
browned with
above...........................25 C
Add 1 cup skim milk
(7 ozs.)
cook
gently.....................70 C
-----
245 C
2 slices crisp toast (pour
above
over)..........................200 C
1 large serving raw celery or
raw
cabbage.....................15 C
1 large baked apple with 1
tbsp.
syrup..........................120 C
1 glass skim milk (7
oz.)........70 C
Total.......................650 C
-------
Grand Total................1200 C
1200
C DAY
ON ARISING
2 cups hot water, with a
little lemon juice.
10-minute exercise at
least
BREAKFAST
Coffee or postum
with cream or sugar _or_ 10 ozs. skim milk
(see list of breakfasts)...........................100 C
LUNCH
Celery--eat tender leaves also
10-14
stalks...................30 C
Olives--5 good sized
ripe.......100 C
1 small slice corn
bread........100 C
12 ozs. skim milk or
buttermilk.120 C
-----
Total...................350 C
TEA
3 crackers with tea with 1
tsp. sugar
and 1
slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see
list).................100 C
DINNER
Broiled halibut (or lean beef)
steak 4-5
ozs. with lemon.......150 C
Lettuce (no oil) average
serving....0
1 slice whole wheat bread or
roll.100 C
1/2 pat
butter.....................50 C
Dessert 1-6
pie...................350 C
1 cup clear postum or
coffee........0
-----
Total...................650 C
-------
Grand Total............1200 C
1200
C DAY
ON ARISING
2 cups hot water with a little
lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or
sugar
_or_
10 ozs. skim milk (see list of
breakfasts) .........................100 C
LUNCH
Combination salad
Shredded lettuce 10
leaves......0
1 large
tomato.................50 C
6 stalks chopped
celery........15 C
tender
leaves included
1/2 med.
cucumber..............15 C
1 med. grated
carrot...........20 C
----
100 C
1/2 tbsp. mayonnaise or
oil......50 C
with vinegar or lemon
1 slice whole wheat
bread.......100 C
10 ozs. skim milk or
buttermilk.100 C
-----
Total..................................350 C
TEA
3 crackers with tea with 1 tsp.
sugar and 1 slice
lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see
list).................100 C
DINNER
Croquettes of split peas or
beans
1/2 cup
mashed beans or peas
1/4 cup
toast crumbs
1 tsp.
cream or canned milk
made into
croquettes and baked
or broiled.................225 C
Stewed tomatoes 8 ozs.
_or_
1 large fresh
tomato.............50 C
1 slice bread or 5 small
pretzels......................100 C
1 double serving lettuce or
chopped
cabbage or cauliflower.15 C
1 slice lemon, custard or
squash
pie, no
top crust.............260 C
1 cup clear coffee or
postum......0
-----
Total..........................650 C
-----
Grand Total...................1200 C
1200
C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list of
breakfasts)...........................100 C
LUNCH
Fruit salad
1 large
orange.................100 C
1 average
apple.................50 C
1 small
banana.................100 C
2 tbsps. lemon
juice............10 C
2 small teasps.
sugar...........40 C
-----
300 C
Sprinkle with 1 tbsp.
grapenuts..50 C
Total.........................350 C
TEA
3 crackers with tea with 1 tsp.
sugar and
1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C. fruit (see
list)................100 C
DINNER
12 moderate sized
oysters..............100 C
Dipped in 1 beaten
egg and
crumbs of 3 crackers.........150 C
Fried gently in 1
tbsp. of
bacon or other fat...........125 C
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375 C
2 small slices crisped
bacon.....50 C
1 small dish chow chow with
lettuce.........................25 C
1 slice bread or its
equivalent.100 C
1/2 pat
butter...................50 C
Dessert 1 medium baked apple
with no
sugar..................50 C
-----
Total.........................650 C
------
Grand Total..................1200 C
1200
C DAY
ON ARISING
2 cups hot water with a little
lemon juice.
10-minute exercise at
least
BREAKFAST
Coffee or postum with cream or
sugar
_or_
10 ozs. skim milk (see list of
breakfasts) .........................100 C
LUNCH
2 eggs 160 C fried gently in 1
tsp.
bacon fat
or butter............40 C
_or_
soft
boiled or poached eggs
with 1
slice crisped bacon....200 C
1 roll or 1 slice whole wheat
bread.........................100 C
Butter 1/2
pat...................50 C
Coffee, postum or tea
clear.......0
-----
Total..................................350 C
TEA
3 crackers with tea with 1
tsp. sugar
and 1
slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see
list).................100 C
DINNER
2 toasted shredded wheat
biscuits.200 C
2 glasses skim
milk...............150 C
1 dish stewed prunes
8 with 1
tbsp. syrup............200 C
10-12
peanuts.....................100 C
Coffee, postum or tea
clear.........0 C
-----
Total..................................650 C
-----
Grand
Total...........................1200 C
1200
C DAY
ON ARISING
2 cups hot water with a little
lemon juice.
10-minute exercise at
least
BREAKFAST
Coffee or postum with cream or
sugar
_or_
10 ozs. skim milk (see list of
breakfasts) .........................100 C
LUNCH
6 oz. cream soup,
Potato,
tomato, clam chowder,
etc. (use
skim milk)..........200 C
Shredded cabbage, lettuce,
celery
_or_
any greens--average helping
practically.....................0 C
1/2 tbsp. mayonnaise or oil
_or_
1 tbsp. cream
dressing...........50 C
2 soda
crackers..................50 C
1 average
apple..................50 C
-----
Total..................................350 C
TEA
3 crackers with tea with 1
tsp. sugar
and 1
slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see
list).................100 C
DINNER
Carrot and cottage cheese salad
(The Home
Dietitian--Comstock)
1/2 cup
ground carrots
1-6 cup
chopped nuts
3 oz.
cottage cheese
3 oz.
large lemon (juice of)......250 C
8 ozs. consomme, no
fat..............30 C
4 crackers or 1 roll or slice
bread 100 C
1/2 pat
butter.......................50 C
Average helping lettuce or
other
greens--no
oil......................0
Dessert--gelatine pudding,
average
serving...................120 C
Whipped cream 1 heaping
tbsp........100 C
Coffee or postum or tea
clear....... 0
-----
Total....................................650 C
------
Grand
Total.............................1200 C
1200
C DAY
ON ARISING
2 cups hot water with a little
lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or
sugar
_or_
10 ozs. skim milk (see list
of
breakfasts).........................100 C
LUNCH
Baked beans
if canned
3 h. tbsp., if home
baked
1-1/2.......................150 C
Pickled beets 5 med.
slices......... 25 C
Large amount celery or lettuce
or other
green leaves............. 25 C
1 slice toasted Swedish health
bread
(made of oatmeal) or
1
roll............................100 C
1 cup coffee or postum
clear........ 0 C
Medium
apple........................ 50 C
-----
Total............................350 C
TEA
3 crackers with tea with 1
tsp. sugar
and 1
slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see
list)...................100 C
DINNER
Cottage cheese omelet
2 med.
eggs.......................160 C
3 ozs.
cottage cheese.............100 C
1 tbsp.
cream
_or_
condensed
milk.................... 50 C
-----
310 C
Salt to
taste
Bake or fry gently in 1/2
tbsp. fat. 40 C
(Can substitute 100 C chopped
lean meat
for cottage
cheese)
1 small head celery tender
leaves
and
all........................... 25 C
1 slice bread or
equivalent.........100 C
Butter 1/2,
pat..................... 50 C
1 dish plain stewed tomatoes,
squash,
carrots, spinach or
onions,
etc....................... 25 C
5 almonds or 5 peanuts or 2
large
walnuts..................... 50 C
10
raisins.......................... 50 C
-----
Total............................650 C
------
Grand Total.....................1200 C
Finished
But Not Famished
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WEEKLY WEIGHT
CHART
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TOTAL C. PER
DAY
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STARTING
PAGE PREVIOUS PAGE SITEMAP
P. S. If you want to learn more about why Diets Don't Work,
please click here.
If you want to learn how to burn fat, a great book to read is Burn the Fat, Feed the Muscle by Tom Venuto
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