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01. Overview - My work in the field of natural and curative feeding has convinced me that there is an uni­versal demand for a practical family book on the subject of natural feeding.

The primary object of this work, therefore, is first, to educate the housewife and mother in the selection and preparation of food that will give the highest de­gree of efficiency, at all seasons of the year, in the form of energy and health; second, to secure these results with the greatest economy and the least amount of labor.

02. Natural Diet - It is only human to follow custom. We break II away from the pathway of precedent now and then because we are compelled to; because some­thing happens that makes us think; because our life, lib­erty or happiness is thrown into jeopardy and it be­comes necessary to do something unusual to make things right.

Nearly every housewife feels that she is held per­sonally responsible for the table. She has inherited the idea that it takes a large number of things to con­stitute a good meal

03. Over-Eating - Very pennyweight of food taken into the body that it cannot use in the form of heat and energy must be thrown off through the excretory chan­nels at the expense of energy. If the excess, however, is digested it is stored up in the form of excess fat or converted into toxic or carbondioxide poisons which manifest themselves in various abnormal conditions we call disease.

04. Simplicity - One of the most conspicuous errors in the mod­ern diet is complicated dishes and too many things served at the same meal.

Many articles of natural food contain from two to six different chemical elements. A properly selected meal therefore might be composed of three or four things and contain all the elements of nourishment the body would require.

05. Food Temperature - Vital processes of the human body can only proceed at a temperature at or very near that of the blood, which in health is 98 Fahrenheit.

If the temperature is lowered below this point or­ganic processes become slower and slower until at the freezing point of water they practically cease. If foods are frozen certain changes occur. These are for the most part mechanical changes and quite harmless. With a few articles of food, as potatoes or the yolks of egg, freezing causes chemical changes which are undesirable. Save for these few exceptions, cooled foods when re-warmed are exactly as they were be­fore

06. Canned Food - Owing to the fact that it saves labor, the use of canned food has become universal. From the kitchen where each housewife could per­sonally superintend the canning and preserving of the family supply of a few fruits, this process has been made into one of America's greatest industries and has reached out and taken in nearly every article of food that goes upon the family table.

07. Kitchen Hygiene - The kitchen, refrigerator and pantry are three of the most important places in the home.

Kitchen hygiene should be a most conspicu­ous part of every woman's education. She may not cook or scrub refrigerators, but unless she knows how these places should be kept she will not be qualified to direct the care they need.

08. Water Drinking - The healthy body is composed of about 66 per cent, water. But few people drink water enough. Such articles as fresh vegetables, salad, fruits, milk and eggs contain enough water to bring the moisture of each meal up to the 66 per cent, require­ment. If a meal is composed of such articles as do not contain the required amount of water then the deficit should be made up by drinking with meals.

09. Care of The Teeth - To a woman the teeth are of extraordinary im­portance.

First. They perform the most important function of digestion.

Second. Good teeth mean a sweet and wholesome breath.

Third. Two rows of fine, clean, well-kept teeth make even a homely mouth kissable.

In order to have good teeth they must be used. One should eat at every meal some article of hard food that requires thorough mastication. Good digestion, hence a sweet and wholesome breath, is impossible without complete mastication of food.

10. Care of The Hair - The principal cause of dandruff and the prema­ture loss of hair is a lack of nourishment. The hair is impoverished from two causes:

First, an unbalanced diet. Second, the hard or derby hat which cuts off circula­tion of the blood above the hat line.

The hat band usually marks the line of baldness on the average man's head. The logical remedy is, first, of course, to remove causes; second, massage or any manipulation to bring blood to the top of the head.

11. Feminine Beauty - "If F the desire for beauty was not a dominating femi- nine instinct, women should be moved by duty to make themselves as attractive and beautiful as possible. Attention, adoration and love is to woman what water, air and sunshine is to the vine. Every woman possesses some charm, some trait, some indi­vidual something in which she is superior and which can be cultivated and made fascinating.

12. Feminine Freedom - During the past few years woman's sphere of action and usefulness has been very rapidly widening in every department of life except that in which she should be supreme, viz., the selec­tion and preparation of food.

Women do not accomplish more because they do not undertake more. They do not adopt food reform; first, because they are held responsible for the table, hence feel that they must conform to old customs to please others; and, second, because women have not yet learned to break conventional chains and think for themselves.

13. Nursing Mother - There is no time in the life of a woman when food is of so much importance as during the time of her pregnancy and when nursing her babe.

Food determines the strength and vitality, the mental tranquility, the physical comfort or discomfort that comes from good or poor digestion. It controls more than any other one thing, the thoughts and imagina­tion ; that is, under a perfect system of feeding, the pro­spective mother forgets self and her mind turns natur­ally to the higher, the better and the nobler things.

14. Infant Mortality - Food and fresh air are the two things that almost wholly control the life of children until they are past two years of age.

If the stomach and intestines can be kept in normal condition, the child like any other little animal will thrive even under many adverse conditions.

The normal or healthy action of the stomach and alimentary tract depends entirely upon the child's food, therefore, child feeding is in truth the key to child health and child life.

15. Infant Feeding - AND GENERAL INSTRUCTIONS ABOUT THE HEALTH AND CARE OF CHILDREN VOLUMES have been written upon this subject, laborious analyses have been made, tables have been compiled, terms in chemistry have been severely drawn upon to explain things; the efforts of all these writers, no doubt, were inspired by the noblest purposes, nevertheless amid their citations, tables and learned technicalities the average mother stands bewild­ered and must perforce turn back to common sense, experience and motherly instinct. It is here that every mother should have some knowledge of the chemistry of food.

16. School Children - Food is the most important thing to be considered. In the school child nutrition must serve two distinct purposes:
First, material for growth.

Second, material for the extra mental work and worry.

The child mind will not labor except under compul­sion or necessity. All early education is, therefore, a system of forcing things.

17. Manual Laborer - If one is engaged in active physical labor, such as farming, mining, heavy factory work or in any vocation where the muscles are in constant use they can safely partake of these menus as given without change or modification. And there may be cases where extreme physical labor or activity is being performed such as football, athletic contests, iron workers or roll­ing mill employees where these menus would need to be increased much beyond the proportions herein given.

18. Balanced Menus - Choice of Peaches, Bananas or Prunes, Egg Float, Few Mixed Nuts,

Steamed Whole Wheat with Cream. Milk.

Baked Sweet Potato or Boiled Corn with Peanuts or Peanut Butter,

1 or 2 Fresh Tomatoes, I or 2 Very Ripe Bananas, with Cream, 3 or 4 Dates—a Glass or two of Milk.

Choice Green Beans, Peas, Carrots or Boiled Corn, Corn Bread and Butter, 1 or 2 Glasses of Buttermilk, Nuts, Dates and Cream Cheese (Philadelphia Brand).

19. Sedentary Worker - The following menus are suggestive. They are meant to give the reader some idea in regard to selecting, combining and proportioning food according to the natural laws governing food chemistry or chemical harmony and physiological chemistry; that is to say, the requirements of the body.

In order to secure the best results from these menus every person must use some judgment or common sense.

20. Family Scrapbook - The housewife controls the food, the food con­trols digestion, digestion controls amiability, and amiability controls, to a very large extent, the happiness of the home.

All people, especially women, are gamblers; cer­tainty is stale and uninteresting; chance or uncertainty is fascinating; it has made civilization. Don't drop into a kitchen rut. Take a chance every meal with some new simple combination of natural food and watch the effects on daddy and the children. Fortify yourself with the reasons why, then take a chance on abolishing conventionalities.

21. Soups - The following recipes for soup are given, not be­cause I recommend its use, but because soup has become a staple part of the ordinary diet, and experience shows that it is always better in any reform work to proceed on lines of least resistance. In order to promote digestion and preserve the integrity of the teeth, our food should be taken in hard or solid forms exactly the opposite of soup. This would induce thorough mastication and delegate to the,teeth, instead of a pot, the delightful task of making soup.

22. Dairy Products - ET heavy cream stand until it clabbers or thick­ens. Beat with a Dover egg beater until the but­ter is separated. After it is churned cover with ice cold water, wash, and press out all the milk with a spoon. Set on ice until ready to serve.

Butter can also be made from fresh cream, but re­quires more time. There are small churns which can be bought for this purpose.

23. Eggs - Eggs constitute one of the best proteid foods known. The white is almost pure albumen, readily soluble, easily digested, and contains about the same per cent, of moisture as the healthy human body. The yolk is composed largely of phos­phorous and fat. The whole egg, therefore, is one of the best articles in the nitrogenous family of food.

24. Grain + Grain - Wheat corn, oats, rice, rye, barley and millet are collectively called grains. WHEAT originated along the coast of the Mediterranean Sea from a grass known as Aegilops-Ovala. It was brought to a state of great perfection in the fertile fields of the Caesars.

CORN, or Maize, is thought to be a native American plant, but it is not. It is from the genus Maydeae, and the name maize seems to have been used by the an­cients to describe a grass called Zea or Z-Mays

25. Flaked Grains - Place quantity desired in oven and slightly dry or crisp. Serve with cream and grated nuts or cream and maple sugar or cream and honey or cream, dates, figs and raisins.

The above grains can be made into a delicious porridge, as follows: Place the quantity desired in a covered dish or deep vessel, barely cover with hot water, and allow to stand several hours or over night. Stir so that all grains will become thoroughly moistened.

26. Bread - Bread or cooked grain products have become so universal in demand that a work like this, whose purpose it is to instruct the housewife in the best methods of selecting and preparing food, would not be complete without some recipes for preparing cooked bread. The recipes given below have been selected and tried out as the most practical, simplest and best formulas for bread to be made in the aver­age home

27. Peanut Butter - SWING to the fact that peanuts are one of our most important food products, and that there are so many brands of peanut butter on the gen­eral market, and that peanuts grade from a very infe­rior to an extremely superior quality, both in taste and nutritive properties, it becomes necessary for the guid­ance of my readers to name some particular brand or kind of peanut butter, which investigation and chemical analysis have proven to be pure and wholesome, hence worthy of a place in a literary work intended to guide the housewife in selecting only the best. In view of these facts, I have used in the following recipes a brand of peanut butter known as "Beech-Nut."

28. Sandwiches - Sandwich has become such a conspicuous thing in the menu of civilized people that it deserves special mention and a few suggestions gleaned from long experience. New York City consumes, every twenty-four hours, enough pies to cover two acres of ground if they were placed singly, side by side. Every pie is merely a big sandwich.

The abuse of sandwiches in this form is not so much because they are impure, but because they are consumed mostly at the quick lunch counter, not masti­cated, and washed down with milk, water, tea or coffee.

29. Cream Cheese -Conversion of milk casein into cheese was a discovery of great importance. It made the best of animal proteids into a form that could be preserved, shipped and commercialized.

The three most important nutrients in our food sup­ply are proteids, fats and carbohydrates.

The modern fresh cream cheese, in tin foil, when unadulterated, is extremely rich in both proteids and butter fat, which are decidedly the best form in which animal fats and animal proteids can be taken.

30. Nuts - Nuts have played such a conspicuous part in the development of primitive man that a book might be written upon their history and the subject not exhausted. It is a fact, much to be re­gretted, that the absence of nuts is a conspicuous thing now in the conventional or modern bill-of-fare.

The nut is generally used as a sort of confection or delicacy, something to finish up the alleged good dinner with, something that could be dispensed with—in fact by many it is looked upon as something that ought to be dispensed with.

31. Olive Oil - Olive oil is decidedly the best form of edible fat and probably has a wider utility than anything in the line of fats. It is very delicious as an article of diet with salads. It is highly recommended as a heat-producer or an article of winter food. It is readily soluble and digestible, consequently its food and fuel value can be quickly drawn upon by the body for use in case of extra need for heat and energy.

32. Salads - Celery has become one of America's staple vegetables. It is justly entitled to a conspicuous place on every well-supplied table. Celery con­tains very valuable food properties, is especially rich in mineral salts, but its most valuable constituent is cel­lulose or woody fibre.
The most serious mistake of the average person is concentration of their food. The mill eliminates all bran or cellulose from grain, and most people finish this process by discarding everything coarse and fibrous from their food.

33. Tomatoes - The tomato seems to occupy a position half way between fruit and vegetables. It contains very valuable food elements and is one of the most excellent articles in the salad class. Its principal food property is carbohydrate. In addition to this it contains a most valuable acid that acts in the nature of a sol­vent, which aids in the digestion of other foods. The tomato should be used only when thoroughly ripe and if the skins are eaten, it should be masticated to infinite fineness.

34. Vegetables - While all of these articles contain different nutritive properties, they are in reality in the same general group. Collectively, they average about 94 1/2 per cent, water, leaving but little over 5 per cent, solids, therefore, in the digestive economy they serve two specific purposes, First, they give to the body an exceedingly valuable form of mineral salts without which perfect digestion is al­most impossible and which can be secured from no other source; second, they supply the body with the requisite amount of water required by nature for the -purpose of maintaining good digestion and normalizing the general body moisture.

35. Green Corn -This is one of the best articles of food in the vegetable kingdom. It contains the purest car­bohydrate in its most soluble form. It carries about the same per cent, of water as the human body. It has enough cellulose to produce healthy peristaltic action of the intestinal tract.

The following suggestions are given to stimulate its use and widen its utility as a food.

36. Green Peas - This is one of the most nutritious and delicious of all the legume family of foods and while peas are more nourishing and quite tasty when eaten at a certain state of development, yet, like all other legumes, they appeal more keenly to the sense of taste when cooked, and when prepared after the following formulas the cooking process is least injurious.

37. Banana - The banana is from the Genus Musa Sapientum, which is strictly of the vegetable family, and is the most universally used food in the world, whose area of production is confined to so narrow a margin.

When a banana is ripe enough to be used as food it contains about 70 per cent, water, 1 1/2 per cent, protein, 1 per cent, fat, and 25 to 30 per cent, carbo­hydrates

38. Melons - Watermelons, muskmelons and the numer­ous varieties of cantaloupe may all be grouped under the head of melons. These articles are in a class by themselves, and oc­cupy a position in food chemistry along the border­line between fruits and vegetables. They contain about 90 per cent, water, and from 7 to 10 per cent, carbo­hydrates. The water and fruit sugar of the melon is the purest form in which these valuable nutrients can be taken. More melons and less meat, would do much to prevent sunstroke and heat prostrations, purify the summer diet and improve the general

39. Use of Berries - Colectively , berries occupy a very impor­tant place in the natural bill-of-fare. They serve certain purposes in the menu, and contain cer­tain elements of nourishment that can be secured from no other source.

By the wise provision of nature berries are most prolific during the spring and summer, which is the time of the year their remedial, preventative and curative qualities are most needed.

40. Fruits - Fruit was the natural food of primitive man. The history of the anthropoidal race shows that the highest specimens of physical life were de­veloped on a diet consisting largely of nuts and fruits. Aside from the value of fruit as a food it occupies an important place as an ornament and an article of deco­ration for the table.

A pyramid of luscious ripe fruit in the center of a table makes the American Beauty rose look stale and out of place.

41. Desserts - Beat four egg whites to a stiff froth. Dis­solve one rounded tablespoonful of Cox's gelatine in one-half cup boiling water; then add one-half cup cold water. When cool beat slowly into the egg whites, and whip in a scant cup of granulated sugar. Add flavoring, or a few fresh or soaked evaporated apricots mashed to a pulp. Stir until mixture hardens. Serve with whipped cream.

42. Gelatine - Gelatine is made from the connective tissue of animals. It takes its name from the word gela-tinoid, which is one of the principal nitrogen­ous compounds of the proteid group. It closely resem­bles the white of egg in food value and appearance, and like egg albumen it is non-uric acid, hence the best form of nutrition from animal sources.

Gelatine was first brought into public notice about 1845 by being prescribed by physicians for convalescing patients and people with weak digestion.

43. Jellies + Creams - Dissolve thoroughly in one and one-half pints boiling water, two tablespoons Cox's Powdered Gelatine and four or five tablespoons sugar. When cool whip in half cup whipped cream and a cup of cherries, cut in halves. Pour in a wet mold and set on ice to harden. Serve with cream.

Dissolve in two cups of boiling water two tablespoons Cox's "Instant Powdered" Gelatine and two tablespoons sugar. When partly cooled add one cup of grated and sweetened pineapple. Turn out when set and decorate with whipped cream.

44. Whips + Sauces - To two or three heaping tablespoons mashed peaches, add two stiffy beaten egg whites and sweeten to taste. Add a few seedless raisins and serve with cream. Any crushed fruit can be used instead of peaches.

Whip two ounces fresh butter to a cream, whipping in half cup powdered sugar. Add a handful of crushed raspberries slowly, whipping continually until the whole is light and frothy. If it should slightly curdle add more powdered sugar and place on ice.

45. Ice Cream - ICE CREAM is a good food when taken in combi-nation with other things with which it is chemi­cally harmonious. It is not a good food taken at the close of a ten course dinner or after one has eaten an abundance of other things.

Ice cream made as per the following recipes contains the best form of proteids, fats, carbohydrates and sev­eral other valuable nutritive elements. It is, therefore, a good meal taken alone.

46. Drinks - The human body is composed of about two-thirds water. Drinks therefore occupy an im­portant place in the healthy human economy.

Fruit and salads (green plants), are Nature's water foods, therefore, fruit juices are the logical and practi­cal summer drink. The recipes herein given are mere suggestions from which the enterprising housewife can invent almost a limitless number of delicious beverages, far more healthful and cheaper than anything that can be served from the soda fount.

47. Baby Food - There is no period in life when so much de­pends on food as during infancy and early childhood. Since I entered the professional field of teaching the science of infant feeding, it has been my purpose to bring out an infant and baby food that would meet the requirements of a child from birth until it is capable of thorough mastication.

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