Diet and Health | Page 4

product, and, "without dieting or exercises, you will positively reduce," and so forth.
No drastic purges, no violent exercises, especially at first, and not too frequent nor prolonged Turkish baths. Epsom salts baths have little effect. If salts are used habitually internally, they are harmful. All of these are unscientific and unsuccessful, and the things they bring on are worse than the fat.
Now, if food is the only source of body substance, you see that you must study that question, and that is what I will give you--some lessons on foods and their values.
[Sidenote: Candy Cake, Pie, Rich Meats, Thick Gravy, Bread, Butter, Nuts, Ice Cream]
[Sidenote: Whipped Cream, Candied Sweet Potatoes]
Heretofore you have known only in a dumb, despairing sort of way that all the foods you like are fattening, and all the advice you read and hear is that you must avoid them as a pestilence. And you settle down to your joyless fatness, realizing that it is beyond human strength to do that forever, and that you would rather die young and fat, anyway, than to have nothing to eat all your life but a little meat, fish, and sloshy vegetables. Study on, and you will find the reason your favorite foods are fattening.
But cast off your dejection. You don't have to avoid them!
Eat what you like and grow thin? Yes; follow me. I know it will be an exertion, but you must persist and go through with it. Nothing in life worth while is attained without some effort. So begin now; it is the price of liberty.
Review
1. Give rule for normal weight.
2. How much excess food have you stored away?
3. Why more important than ever to reduce?
4. Why are fat individuals fireless cookers?
5. Give causes of excess fat.
NOTE: The Reviews which follow the chapters are important and the questions should be answered. To get the full benefit, Little Book must be studied, for it is the only authorized textbook of the "Watch Your Weights."

2
Key to the Calories
Some one page the thin? They come back here.
[Sidenote: Don't Skip This]
Definition to learn:
CALORIE; symbol C.; a heat unit and food value unit; is that amount of heat necessary to raise one pound of water 4 degrees Fahrenheit.
[Sidenote: Pronounced Kal'-o-ri]
There is a good deal of effort expended by many semi-educated individuals to discredit the knowledge of calories, saying that it is a foolish food science, a fallacy, a fetish, and so forth.
They reason, or rather say, that because there are no calories in some of the very vital elements of foods--the vitamines and the mineral salts--therefore it is not necessary to know about them. They further argue that their grandfathers never heard of calories and they got along all right. That grandfather argument always enrages my mortal mind.
[Sidenote: A Unit of Measure]
Now you know that a calorie is a unit of measuring heat and food. It is not heat, not food; simply a unit of measure. And as food is of supreme importance, certainly a knowledge of how it should be measured is also of supreme importance.
[Sidenote: Yes, They Are Kosher]
You should know and also use the word calorie as frequently, or more frequently, than you use the words foot, yard, quart, gallon, and so forth, as measures of length and of liquids. Hereafter you are going to eat calories of food. Instead of saying one slice of bread, or a piece of pie, you will say 100 Calories of bread, 350 Calories of pie.
The following is the way the calorie is determined:
An apparatus known as the bomb calorimeter has two chambers, the inner, which contains the dry food to be burned, say a definite amount of sugar, and an outer, which is filled with water. The food is ignited with an electric connection and burned. This heat is transferred to the water. When one pound of water is raised 4 degrees Fahrenheit, the amount of heat used is arbitrarily chosen as the unit of heat, and is called the Calorie.
Food burned (oxydized) in the body has been proved to give off approximately the same amount of heat or energy as when burned in the calorimeter.
[Sidenote: Approximate Measures]
1 oz. Fat = 275 C. --about 255 in the body.
1 oz. Protein (dry) = 120 C. --about 113 in the body.
1 oz. Carbohydrates (dry) = 120 C. --about 113 in the body.
(ROSE.)
Can you see now why fats are valuable? Why they make fat more than any other food? They give off more than two and one-fourth times as much heat, or energy, as the other foods.
[Sidenote: See Next Chapter for Definitions]
Notice that protein and carbohydrates have the same food value as to heat or energy, each 113 Calories to the dry ounce. However, they are not interchangeable; that is, carbohydrates will not take the place of protein for protein is absolutely necessary to build