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Show "Proper food and Exercise," by ARTHUR A. IScGOVERN Former physical director, Cornell iledical College. The ten commandments command-ments of health THERE la no one wbo doeB not desire good health. Business life and our social life depend on It. Nevertheless, how many of us neglect' to take even the simplest sim-plest precautions to preserve our health. -Just as there are laws governing and limiting -our ,J tSJOW,i.NTj lW-V -Wfnkj 'ffi".w y a r::, fctlT-i -' 4 y'ilijj! GOOD HEALTH IS THE MASTER KEY TO BUSINESS and SOCIAL LIFE and rest. Vhlle Bleeping, the tissues tis-sues of the body are built up, and the harmtul effects ef-fects -of fatigue are remedied. You may require ten hours of sleep a night. You may get along with seven hours or less, but unless you find out how much you require and attempt to aver- civil and moral conduct, bo there -are rules for the maintenance of our good health. These rules I have grouped under ten heads and they may very well be termed the Ten Commandments of Health. 1. Take from ten to twenty minutes exercise every morning before breakfast, according to your general physical condition. 2. -After the exercise take a warm bath :followed by a topld bath.. 3. After bathing drink two glasses of water, blood temperature. age that amount you will see the effects In a tired facial expression and flabby muscles. mus-cles. Sleep in a well ventilated room with as little bed covering as possible. 7. Eat normal meals and eat them at regular hours each day. Simple meals taken at regular Intervals are the essentials of good health. It Is better to err on the side of eating too little than . eating too much. 8. Devote some part of every day to recreation. A healthy body Is a happy one. Periods of despondency release harmful fluids Into the body. The glands function normally and the entire en-tire body Is kept In better condition con-dition if the mind is contented and happy; It never pays to overwork, but It does pay to see that some part of every day Is devoted to amusement and recreation. 4. Breakfast should be carefully care-fully selected. Wo are too prone to regard this meal as rather unimportant. The lapse of time between supper and breakfast leaves our stomach entirely empty, emp-ty, rested, fresh and ready for a substantial meal. Generally 'speaking, Vfe should have a better bet-ter and more substantial breakfast break-fast than the average person now takes, which usually consistB of fruit, toast and coffee. 5. Spend at least one hour in the; open air daily. Sunshine and fresh air are Nature's best " purifiers, Oxygen is very essential essen-tial in keeping the blood in good condition. -Instead of riding to and from our work in closed conveyances, w.e would be better off by riding in open busses. ; 6. Get a good average of sleep 9. At least six glasses of water should be taken during the day, preferably between meals. 10. Be sure that every meal is well balanced. There are three large classes of food. Protein is found in meat, eggs, peas, beans, cheese, etc. Carbohydrates are found in rice, potatoes, sugar, etc. Fats are found in butter, cream, fat meats, olive oil, etc. No meal is well balanced if it consists almost entirely of food that is included in only . one of thede classes. Diet for the Sedentary Worker . ' .Upon arising take two glasses of warm we.ter. Do some mild passive exercise such as lying oh your back, swinging the legs and arms, raising your knees up, etc. After this take a towel dipped in warm water and thoroughly rub the body until a good reaction Is obtained. BREAKFAST : Some stewed fruit such as prunes, apricots, apri-cots, figs, apples. Bran flakes or cereal meal. Chocolate, Choc-olate, cocoa or coffee substitute. Toast- made from dark bread only. At least two glasses of water should be taken between breakfaBt and luncheon. LUNCHEON : A vegetable luncheon consisting of any ot the following: Spinach, stringbeans, carrots, peas, , cauliflower, onions, brussels sprouts, lima beans, cab bage. Take any two or three of the above vegetables with some dark bread toasted, cocoa, chocolate or coffee substitute. DINNER: Clear soup and any of the following meats: Chicken, broiled lamb chop or any broiled fish. At least two vegetables as mentioned above, chocolate, cocoa or weak tea. Between luncheon and dinner and dinner" and bedtime at least two glasses of water should be taken. ifr; McGovem, whose address is 5 IF. 66th St., New York City, will answer your questions. Enclose a self-addressed stamped envelope for your reply. a. A. McGovern |