_STRENGTH AND ENDURANCE (HEALTHY PERSON)_
California grapes or soaked prunes Two eggs--prepared choice Muffins of coarse cereal meal--butter
Corn hominy, with butter Figs, cream, nuts
Bean or pea soup Whole wheat bread Turnips, carrots, or onions Potatoes or rice Choice of eggs, fish, chicken, buttermilk Gelatin or junket Nuts, raisins, or cheese, with hard cracker
Manual labor or physical exercise is almost as important in these conditions as diet, therefore at least two hours during the day should be devoted to labor or vigorous motion of some kind, preferably useful labor, such as wood-chopping or cultivating the soil.
A bran meal gem or boiled whole wheat One very ripe banana, baked in a very hot oven; eat with a very little butter or cream Half a glass of rich milk A spoonful of nut-meats
One fresh vegetable--choice; or a vegetable salad Boiled corn, or hominy, with either butter or cream A small portion of wheat bran
A fresh green salad Any fresh vegetable in season A new baked potato One egg, cooked two minutes, or a glass of kuymiss
If there is a slight tendency toward constipation, a tablespoonful of wheat bran should be taken immediately on rising and just before retiring. This may be taken cooked as an ordinary cereal, or uncooked in hot water.
Vigorous exercise and water-drinking before breakfast.
A melon or a very ripe peach A banana, with cream and figs--very ripe A liberal portion of nuts A glass or two of milk
/Note/: The nuts should be masticated exceedingly fine.
Two fresh vegetables, such as: Asparagus Eggplant Beans Okra Carrots Peas Corn A potato, prepared choice, except fried A small green salad
A light vegetable soup Choice of: Asparagus Onions Beans Peas Beets Spinach Corn or a baked potato Very tender fish, game, or chicken, if flesh food or something salty is desired
If the weather is extremely warm, all fat foods should be reduced to the minimum, and an abundance of water drunk both at meals and between meals.
At least an hour during the day should be devoted to moderate exercise and deep breathing.
In all conditions of malassimilation, there is more or less autointoxication. If the diet has been leveled or balanced, the next most important thing is exercise. The best balanced menus will not be effective in removing the causes of these conditions unless there is sufficient time devoted to exercise to create natural hunger.