Health and Nutrition
It has been found that the vitamins, like the minerals, are most abundant in the outer coverings and the germ of grains, and in fruits and vegetables. They are also present in fresh milk, butter, meat and eggs. Babies fed pasteurized or boiled milk should have fruit juices and
vegetable purees early. Begin with one-half teaspoonful, well diluted, and gradually increases the feeding to an ounce or more between meals once or twice daily.
Most animal fats have the vitamins, but vegetable fats are deficient in them. That is the reason cod liver oil is better for some therapeutic uses than olive oil.
So what is a good balanced diet?
BALANCED DIET: Should contain
(Children may need more)
For example, suppose you are a fairly active woman and need 2500
calories per day. Then for a balanced diet you would need:
10% Protein, or 250 C.
25% Fat, or 625 C.
65% Carbohydrates 1625 C.
250 C. of P. = 2-1/5 oz. dry protein
(250 / 113 = 2-1/5, approximately)
625 C. of F. = 2-1/2 oz. of fat
(625 / 255 = 2-1/2, approximately)
1625 C. of CH. = 14-1/2 oz. dry carbohydrates
(1625 / 113 = 14-1/2, approximately)
Two and one-fifth ounces dry protein equals the approximate amount of
protein in 10 ounces lean meat, fish, or fowl, or 9 ounces cheese, or 9
eggs. (You should not take all of your proteins in any of these single
forms.) Two and one-half ounces fat equals approximately 5 pats of
But listen! You don’t have to bother with all this fussy stuff. Be careful not to over-or under-eat of the proteins, and your tastes will be a fair standard for the rest. You should remember that a balanced diet contains some of all these foods, in about the proportions given, and that, while watery vegetables and fruits contain very few calories, they contain very important mineral salts, vitamins, and cellulose. The latter is good for the daily scrub of the intestinal tract.
Many people complain of digestive issues like constipation.
CONSTIPATION is many times caused by a too concentrated diet, or one
containing too little roughage. It has also been discovered that some
individuals who are troubled with faulty elimination digest this
cellulose, and only the more resistant, like bran, is not absorbed. For
those, the Japanese seaweed called agaragar in the laboratory, but more
familiarly known as agar by the layman, is excellent. The most
industrious digestive tract apparently can not digest that. It has the
further property of absorbing a large amount of water, thus increasing
It is important to drink lots of water, otherwise just consuming agar can create some problems!
Mineral oils (refined paraffin) also are not absorbable, and they act with benefit in some cases. About the worst thing to do, in general, is to take physics constantly. These are not physics, however; they act
mechanically. Even the C.S. (common-sense?) individual can take these.
The agar may be taken two or three heaping teaspoonfuls in a large glass
of water before retiring, or in the morning before breakfast, or in lieu
of 4 o’clock tea. Drink it down rapidly–for goodness’ sake, don’t try
to chew it.
Mineral oil will make fine mayonnaise dressing. It has little or no food
value, so the constipated overweight individual may indulge freely. For
faulty elimination, then–
1. Correct diet.
2. Exercise–especially brisk walking.
3. Regularity of habit.
4. Possibly the addition of bran, agar, or mineral oils.
5. Sweet disposition. Mean people are always constipated.
Influence of Emotions on your health
When you worry needlessly, notice how tense your muscles are. You are
exercising them all of the time and using hundreds of calories of
energy. You raise your blood pressure, the internal secretory glands may overact (re-read what I have said about these glands in the fat
people), and thus many more calories are used. The intestinal secretions do not flow so freely, you have indigestion and do not assimilate your food, and thus hundreds more calories are lost.
It certainly is impossible to gain unless your food is assimilated.
So the first thing you have to learn is this mental control and to
relax. Remember that word, relax. After you are better nourished your
nervous system will not be on hair-trigger tension, and it will be
easier for you.
If you are ill in mind or body, remember that it is natural to be well, and that within your body nature has stored the most wonderful forces which are always tending towards the normal, or health, if not
obstructed or hindered. Nature sometimes needs help to stimulate those forces, or to reinforce them, or to remove obstructions. This is where the physician comes in.
But you yourself can aid nature the most by realizing that _nature is
health and it is normal to be well_. By so doing, all of your organs
function better and you are restored to normal more rapidly.
In summary just eating right food containing Vitamins, minerals, roughage and bulk is as important as having mental and emotional balance in life.
Have a great happy life.