Part 2
In the study and pursuit of menticulture the author has found that working for the common good is as necessary to happiness as working for self, and that the retroactivity and reciprocity of the idea multiplies the profits indefinitely.
The sequence of profitable, altruistic interrelation is stated in the “Explanation” of the chain of the A. B. C. Life Series, of which this
## book is one of the links.
* * * * *
Aside from those actively engaged in the several investigations to whom reference is often made, the author wishes to express special gratitude to Sir Michael Foster and to Professor Henry Pickering Bowditch of the Board of Scientific Assessors. Unselfish and unremitting in their assistance and encouragement, the author’s work has been made easy since their interest was enlisted.
Sir Michael, as Member of Parliament in England, and as a physiological savant, knows that economic nutrition is the key to England’s welfare, as well as the basic necessity of temperance, morality, health, and efficiency, as is expressed in the two documents from him reproduced in the “Report of a Plan for an International Investigation into the Subject of Human Nutrition” and in his “Note” on the Cambridge examination of the author and Dr. Van Someren at Cambridge University laboratories, given herein.
Professor Bowditch, as a distinguished physiologist, publicist, and especially as the President of the Children’s Aid Society, of Boston, Massachusetts, often mentioned as the model institution of its kind in the world, realises that the effort of the author to secure basic knowledge relative to right nutrition, adaptable to kindergarten teaching and home training during the impressionable period of youth, is of the greatest importance in social reform.
A trial suggestion relative to ways and means of _beginning right_ with _all the children_ and thus insuring a regeneration of the classes most in need of reform, in not longer than two decades, is outlined in the author’s appeal for the waifs of society, entitled “That Last Waif; or Social Quarantine.”
Whenever there is any disposition to slack up in patience or enthusiasm to accomplish the ultimate end aimed at, the picture of the waif in that story is flashed back by memory, and there can be neither forgetfulness, indifference, nor repose until “that last waif” has been given _at least a chance of choosing_ between the right and the wrong, the good and the bad.
POSTINTRODUCTORY
[Just before “going to press” the author has received a letter from his esteemed colleague, Dr. Hubert Higgins, giving the gist of interviews with an eminent European physiologist and with a famous American chemist and dietitian, which so well describes the attitude of the scientific mind towards the problem of human nutrition that the scientific mentor of the writer advises its addition to the book.
By the same post there arrived a letter from Dr. J. H. Kellogg, the life and director of the Battle Creek Sanitarium, expressing practical appreciation, the result of demonstration, of what is being done to solve the problem.
Eliminating the personal element and keeping the ultimate object in view, these communications are coincidentally _a propos_ and intimate to our “Introduction”; hence their reproduction here.
Numerous other letters and extracts from communications received by the writer, bearing upon this subject, from the above and other sympathetic friends are reproduced in “The New Glutton or Epicure,” a free and easy companion of this book, intended to appeal to a variety of readers.
When it is known that the proceeds of all the publications of the author are dedicated to the promotion of the objects they advocate, reference to them or advertisement of them cannot be considered inappropriate.—HORACE FLETCHER.]
EXTRACTS FROM DR. HIGGINS' LETTER
PALAZZINA TASSO, CAMPO S. POLO, VENEZIA.
October 3, 1903.
DEAR MR. FLETCHER,--A. appears to me to have an exceedingly broad and philosophic grasp of the problem of nutrition.
He recognises that all present data are subject to criticism, and that there are no scientifically accurate data available because
(_a_) Observations are taken over too short a period.
(_b_) They have mainly dealt with one side of the problem,--the output of muscular work.
(_c_) The observations are not sufficiently complete.
He acknowledges that cleavage products from food broken down in the intestines by bacteria are the cause of
(_a_) Inefficiency (_b_) Diseases (_c_) Mental derangements. (See Mott’s work.)
He recognises that the majority of people eat far too much. He puts this in the following way. If a “mediæval devil” had wished to discover the most subtle and most effective way to destroy mankind mentally, morally, and physically, he would have arranged for them to be supplied with tasty, well-cooked foods, wines, etc.; in short, he would have used every means to tempt, confuse, and pervert their appetite. He would also have arranged every possible means to prevent their being in the fresh air and taking exercise. He thinks one has here the picture of modern civilisation.
He talked in a very interesting and instructive manner about the necessity and value of exercise and a muscular body for the maintenance of good health. He has evidently worked at and thought a good deal about this side of the subject.
He regrets that there are not more people who realise the huge importance of understanding the nutrition problem for the sake of the progress of humanity. He would like to join all those who are interested in forming an international society, as far as I understood him.
He is most keen on getting subjects, such as myself, for study over a very long period of time,--two to three years,--as he very justly observed “Muscular output is a very small part of the measure of a man’s efficiency. Mental efficiency, manual dexterity, and other psychological tests are necessary.” He seemed very much interested in my idea of making a large number of curves of daily observations. He said that it appeared to him to offer the best means of ultimately measuring the degree of deviation from the subject’s optimum state of health.
He argues the necessity of getting some scientific definition of health.
* * * * *
The phrase that reduces all these people to contemplative silence is this.
“You acknowledge that the state of knowledge is insufficient to prescribe a diet for any individual that he should take daily; or in other words, that there is very little accurate knowledge of the nutrition problem.”
Reply. “Yes. I do not feel I could prescribe a diet for any one with any degree of confidence.”
“Very well, then. Why should not the body have or acquire the quality that all animals have, in a free, natural state, of knowing what their body wants by appetite and taste?”
This is more or less how you put it to me when I first met you at Cambridge. Its full significance did not dawn on me till much later; till, in short, I commenced the study of my desires at Cambridge.
Now this point of view is the rock on which we stand, and is the cause of H.'s and A.'s interest, and as H. said, is the “most fascinating idea” he ever heard.
It had very much the same effect on A. He was reduced to silence. The more you think of it the more you see there is no answer that could contradict it.
_He then admits that_
(_a_) The food should be finely divided.
(_b_) That it should be thoroughly insalivated.
(_c_) That in all probability most diseases are caused by dietetic error.
(_d_) That we have still to find the optimum health and the optimum diet.
He only kicks at the low proteid. Now I don’t care a “kuss” for the low proteid, as such, or high proteid. Proteid like everything else will be demanded by the appetite when it is wanted.
Our great danger, to my mind, is the tendency so strongly exemplified by some of prescribing diets and quantities and the length of time food should be chewed.[1] Now the very errors we are fighting against are the prescription of methods on insufficient information or knowledge. _You have gone straight back to Nature._ _There is your strength_ in convincing the scientific world, and we must study the problem from that point of view if we are to get any great degree of success.
A. had nothing to say when I told him that I did not hold by either high or low proteid but only by my appetite and taste, developed by ample mouth opportunity to discriminate, which I hoped, in time, to understand more thoroughly than I do now. He told me that he feared that there would be great physical deterioration after a long period of low proteid. I said that I did not believe it would be the case by your method. For instance, right in the midst of a long period of most satisfactory low-proteid supply, I once ate nearly a whole chicken with some ham at Penegal. I could not get saliva for anything else.[2] In short, then, I insisted only on thorough mastication to protect taste and appetite, and had no other theories. I was only concerned in observing the factors determining my taste and appetite. I would be more than contented to leave the question of minimum and maximum quantity of proteid to be settled in the future after normality had been established by practical demonstration.
Yours faithfully, HUBERT HIGGINS.
EXTRACTS FROM DR. KELLOGG’S LETTER
BATTLE CREEK, MICH. October 7, 1903. MR. HORACE FLETCHER.
DEAR FRIEND,--Yours of September 30th just reached my hands and I hasten to reply.
I saw a newspaper note in reference to the soldiers which the government has selected for the dietetic experiments, and also read an interesting article in the _Popular Science Monthly_. You have accomplished a great good thing in enlisting these scientific and military men and interesting them in the investigation of this wonderful reform. The marvellous thing about it is that these busy men of science should have so readily undertaken an investigation which involves so much surrender and self-denial, at least, at the start. I know you are absolutely right. My personal experiences and observations confirm me. In the experiments you mention, which I made in reference to the daily ration for ordinary persons, I simply sought to ascertain, as have others, how much and what kinds of food people are in the habit of using, taking no account of the possible excess or the careless manner in which they eat. The figures I got were sixteen ounces of starch; 1.2 ounces fat, and three ounces proteids,--approximately 2,500 calories. In observation of patients I have seldom found one able to eat this amount. Personally, I habitually eat scarcely half as much. My breakfast to-day was the yolks of two eggs, two or three tablespoonfuls of corn flakes, a moderate-sized potato, and a couple of peaches. At dinner I shall take a little more.
I have been so busy with my patients and the new building, getting things organised, that I have not done as much as I ought to in the way of promoting your splendid reform; but I am going at it now in good earnest. I feel it is one of the greatest things in sight, and it fits right in to all the other things I am trying to do. I feel that I owe you continually a great debt for the efforts you have made and the splendid work you are doing, which will accomplish more for the uplifting of humanity than all that Carnegie and Rockefeller are doing with their millions. What they are doing is mainly to perpetuate old errors, while you are bringing out new truth of basic importance, and a kind Providence has certainly inspired you to do this grand work.
I thank you for all your good thoughts towards us, and assure you the loving encouragement your letters always contain is very much appreciated, and sometimes it gives us a mental uplift just when we need it. The road we are travelling over is not altogether free from thorns. All your suggestions are gratefully received. I remain,
Faithfully yours,
J. H. KELLOGG.
A. B.-Z. PRIMER
EXPLANATION
This is a condensed presentment of a subject of basic importance to everyone, supported by numerous appendices of great scientific weight.
The special object of such brevity and elementary treatment of the subject is:
=1.= To accentuate the facts showing how little we really have to know and do in connection with our sustenance in order to have the NATURAL AUTOMATIC PROCESSES done rightly and healthfully.
=2.= To permit busy persons who will take our dictum as gospel and our advice as sound to learn their necessary share in their own nutrition in the least possible time, leaving the less credulous and more curious to study the appendices at leisure and at will.
=3.= For some ten years it has been the ambition and the aim of the older and non-professional author to embody the fundamental essentials of human responsibility in self-understanding and self-management in not more than ten pages of coarse print that a child could understand and that mothers and teachers might commit to memory and never forget.
This is only a first trial-attempt to fulfil the ambition and the aim; but the appendices show the assembling and concentration of scientific and militant forces which will not allow this subject of primal human interest to remain longer the most neglected of educational departments.
SOME PERTINENT QUESTIONS
Will the reader not ask himself the following questions?
=1.= How much do I know about my own nutrition?
=2.= Do I know the particular need and purpose of my last meal and what it is likely to accomplish?
=3.= Considering my body as an engine, would I accept myself as a competent engineer on my own examination and confession?
=4.= Were I an iron and steel automobile, instead of a flesh and blood automobile, which I really am, could I get a license for myself, as a _chauffeur_, to run myself with safety, based upon my knowledge of my own mechanism and the theory and development of my power?
=5.= Were I an owner of valuable live-stock, would I employ a farm-hand or a stable man, even at so low a wage as fifteen dollars a month, who knew as little about the proper feeding of my animals as I know about the proper feeding of myself and my children?
=6.= Should I employ such an ignorant attendant for my live-stock, and catch him worrying them during their feeding, and hurrying them away from their fodder to hitch them up for work, would I not have the man arrested for cruelty to animals? And yet this is what is habitually done to children!
=7.= Do I appreciate how important it is to learn sufficient of the requirements of economic and healthy nutrition to enable me to escape the depressing and debilitating effects of a faulty nutrition.
=8.= How can I religiously “ask a blessing” upon food and then immediately sin by treating it in a manner abhorrent to the natural requirements?
=9.= If “cleanliness is next to godliness” is it respectable for me to slight my proper feeding in a manner that I know may induce putridity of excreta through indigestion and that _may_ produce fatal disease?
=10.= With All Eternity ahead of me, cannot I afford at least 1∕48[3] of my time for careful feeding of my body in a manner known to favour physical health; mental keenness; firmness of character; enjoyable temperance; sexual vigour without morbidity. In fact, general respectability and efficiency?
Having duly reasoned out logical answers to the questions, may they not seem sufficiently important to be remembered and respected as a DIETARY TEN COMMANDMENTS?
A
The Psychology of Nutrition
APPETITE ATTENTION APPRECIATION
APPETITE is the most important factor in digestion (vide Pawlow).
NORMAL APPETITE is indicated by a desire for _some particular_ simple food accompanied by a “watering of the mouth.”
FALSE APPETITE is a general discontent of the body, indefinite of description. It is often expressed by “all gone-ness,” or stomach craving, and calls for _something_, ANYTHING! to smother the discomfort of present or recent indigestion. It is like the thirst which follows a debauch.
IGNORE FALSE APPETITE, and WAIT for a RETURN of NORMAL APPETITE. It will come as soon as body repairs have been effected by natural agencies and more material is required. No one was ever injured by intelligently and calmly waiting for an appetite. No one ever starved to death for lack of appetite. Most human ills come from forcing appetite, anticipating appetite, abuse of appetite in some form.
APPETITE is the most important factor in nutrition. This estimation is based upon evidence given more fully in the various appendices, but the measure of its importance may be briefly stated, as follows:—
_First_
In its normal state, Appetite is a perfect indicator of the bodily need of nutriment and moisture, both as to quantity and as to the chemical elements required at the moment.
_Second_
APPETITE is a creature of the mind and does not attach to a tissue. It can be as easily changed, from abnormal to normal, by suggestion, as can the mind itself, and is not like a solid, the form or habit of which has been set in a mould. Whoever has once experienced a bad oyster and has abhorred oysters ever after will substantiate this claim regarding the caprices of appetite.
_Third_
APPETITE can be easily comprehended and read and the degrees of its satisfaction understood by simple attention and study for a brief period (vide Van Someren).
_Fourth_
ATTENTION is necessary to create APPRECIATION, and appreciation is absolutely necessary to stimulate the secretion and flow of gastric and other digestive juices (vide Pawlow).
_Fifth_
ANGER, or shock of any kind, and WORRY, or any of the pessimistic depressants, stop digestive activity and cause indigestion (vide Cannon).
_Sixth_
MENTICULTURE should begin with its application to selection (through a normalised appetite) of nutriment for the body, and continue to aid digestion by right thinking.
It is very easy to cultivate calm and fortify against surprise, shock, and anger if the nutrition of the body is carefully attended to. The physical and the mental equipments are beautifully reciprocal and necessary to each other in promoting MENTICULTURE.
B
The Mechanical and Chemical Physiology of Nutrition
BUCCAL DIGESTION
THROUGH
MOUTH THOROUGHNESS
Mouth treatment of food, which permits, aids, and includes insalivation (mixing with saliva), and which is both actively digestive in its functions and preparatory to final digestion, is the only _actual mechanical responsibility_ we have in our nutrition; and, in connection with favourable A conditions, insures perfect digestion. It has been so fully and clearly explained in some recent articles, “Observations on Mastication,” by Dr. Harry Campbell, F.R.C.P., physician to the Northwest London Hospital, printed in the “Lancet” of July 11th, 18th, 25th, and August 8th, 1903, that reference to the articles, reprinted herewith, is all that is necessary here.
In giving attention to careful mouth-treatment of soft or liquid foods until they are absorbed by the Swallowing Impulse the best health and economic results are obtained. It should, at least, be tried.
This will not be found to be a tedious operation after a little practice, when the habit of attention and care has been formed. On the contrary, a new appreciation and enjoyment of taste will be acquired, the delight of which has to be experienced to be understood.
Some hints on learning how to _read_ the appetite, _command_ the attention, and _masticate_ and _swallow_ food material _properly_ follow.
METHOD
_First; Last; and All the Time_
Be sure that you are really hungry and are not pampering False Appetite. If true appetite that will relish plain bread alone is not present, wait for it. Especially beware of the early-morning habit-craving. Wait for an _earned_ appetite, if you have to wait till noon. Then: “Chew,” “Masticate,” “Munch,” “Bite,” “Taste” everything you take in your mouth (except water, _which has no taste_), until it is not only thoroughly liquefied and made neutral or alkaline by saliva, but until the reduced substance all settles back in the (glosso-epiglottidean) folds at the back of the mouth and excites the Swallowing Impulse into a strong inclination to swallow. Then swallow what has collected and has excited the impulse, and continue to chew _at_ the remainder, liquid though it be, until the last morsel disappears in response to the Swallowing Impulse. Never forcibly swallow anything that the instincts connected with the mouth show any disposition to reject. It is safer to get rid of it beforehand than to risk putting it into the stomach.
Sip and taste milk and all liquids that have taste as the wine-tasters do. They never drink wine and yet they get all the enjoyment there is in it and waste none. In a very short time sipping and tasting liquids and masticating and tasting solid food for “all they are worth” will become an agreeable and profitable fixed habit.
WHETHER WE “EAT TO LIVE OR LIVE TO EAT,” WHY NOT DO AS ABOVE?
Z
The True Chemical End-Point of Digestion
THE DIGESTION-ASH WHAT IT SHOULD BE LIKE WHEN IT IS NORMAL
_First_
In adults; or, in children after the eruption of teeth and the ingestion of solid food: The non-liquid and non-gaseous waste of the human body, which, in its normal state, is not offensive, should be very small, in quantity, should be pillular in form, either separate or massed together; should have no odour when released, should take on no odour on standing, should be entirely aseptic (non-poisonous); should drop freely from the exit, leaving nothing behind to wash or wipe away. It _may_ not be collected in the intestines of full-grown and elderly persons, when normal, as above, in sufficient quantity to require or necessitate emptying oftener than from twice a week to once in two weeks; according to age, activity, etc.; and should neither invite nor justify the description “it is not that which goeth into a man that defileth him but that which cometh out.”
_Second_
Economic Digestion-Ash (solid _excreta_), as a daily average for an adult of 140 lbs. (10 stone; 63.5 kilos), including moisture, when released, should not weigh more than two ounces (56.70 grams). An average of less than one half this amount of waste has been secured in test experiments.
_Third_
The true test of healthy Z is absence of odour and completeness, ease and cleanliness of delivery. Frequency or otherwise, does not so much matter. Quantity too, is not so important; but with foul odour there is disturbance, strain and danger.
The normal man is a cleanly being with all excreta inoffensive; and by these tokens he may be his own private judge.
Why is it that barn-yards are tolerable to the human senses while open _dépôts_ of human excreta are fever-breeding nuisances and intolerable to beasts and humans alike?
This curse of putrid excreta caused more deaths from enteric fever during the Boer War in South Africa than all other causes. It is equally a menace to health and even to life while being formed and carried in the body.
_Fourth_
Offensive excreta are quite certain evidence of neglect of the self-controllable parts of our own nutrition. They are the tell-tale condemnation of ignorance or carelessness. Each person should learn to read the true bulletins of his health conditions in his waste-products of digestion.
Z
is the form the body _must_ assume to render emptying of the digestion-ash natural and easy. Man was built to squat on his heels in defecating, and sitting erect on a modern seat is like trying to force a semi-solid through a kinked hose. HEALTHY HUMAN EXCRETA ARE NO MORE OFFENSIVE THAN MOIST CLAY AND HAVE NO MORE ODOUR THAN A HOT BISCUIT.
A. B.-Z. FIGURE
TO ILLUSTRATE THE “DIVISION OF LABOUR”
_First._ A