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Show I HOW YOU EAT, I WHAT YOU EAT The former Is IbeMore I Important. Insufficient Mastication the J Cause of Dyspepsia; "Get I Weil, Keep Well" Series. i Appetite and Hunger Not the Same Eat "Without Fear Never Hi Eat When Tired. BY EDWARD B. WARM AN. (Author of Sctrntiiic Ph if al Training, (Copyright, MOB, by Joseph B Bowles ) 1 am more and more convinced ne the H days go by that It la tipt so much a ques- H tlon of what you cat as how you eat. The H matter of diet consists largely In not eat- H ing too much. We should eat to live; H not live to eat. The average, or 1 may say. the great majority, of the. human BH familv eat too much, too often and too 1 Ignorantly. One-fourth of what we cut BH keeps us, the remaining three-fourtha we ke i it the risk Of our lives Man is the J onlv animal that will eat when lit. not Rive yourself u'nnecesaary pain for an houi just for the sake of tickling your BVJ palate for a minute jBjfl Some persons an satlsllcd If only they can get full, no matter of what- The Wj feeling of fullness seems to be their BMj guide as to When they have had enough A few days ago 1 heard of a man 01 very BHH largo abdominal dimensions mud cxteti-slon) cxteti-slon) who was asked If he paid any at-lention at-lention to the subject of eating, if he jfafafJ had any rule as to the amount he ate at Vj each meal. He said he had a verj defl- nite rule 1 It Is till." Said he. ' L al- BHH ways Bit six inches from the table, and when my body touches the table I know I have had enough." How to Eat. fli Proper mastication; that is, thorough JHfl mastication, is the secret of the whole H - matter. However, 1 do not advocate the H method of counting the number of tunee H that each mouthful of food should bo H masticated, as one should not study men- I tat arithmetic when eating Get into the habit of masticating every particle of f 1 bo thoroughly that It Is lluuldlz d H cro Swallowing Do not let it go unlit HH you have extracted from It every par- H tlele of taste Bear in mind that tho I longer you keep food in the mouth the less nine jrou win nave to keep it In the ttomach Not only this, ut we should I i cognlst the fact thai the mouth has 1 work to do that the stomach cannot do. Digest inn begins In the mouth. Here the I food should mix thoroughly with the Ba- liva, which is slightly alkaline. This acts BHH directly Upon the st.irchy foods i white i breadj rice, potatoes en i, converting H Ihem Into sugar. The foods are next re- BHH e.-lved into the stomach, there to meet BHH with the gastric Juice This medium is H of acid creation. Then, b what is H known as the churning process of the H stomach, the contents are reduced to a H viscid fluid mass known as chyme. The H brpteld parts of the food las found in H lean beef, mutton, smoked ham. codfish, H weans, peas, lentils, eggs, cheese, grains, BHH dried fruits nuts, etc ) are converted into l an absorbable substance railed peptones Wh. n digestion is completed, the pyloric I valve opens and the chyme passes Into , the 'i lodenum, or second stomach This .4 suntaoce is now composed of digested, undlgesti d and parti" digested foods. You H will observe that the entire process of A digestion Is not really completed in the Miimach That is tin- reason that I am 1 trying to impress upon you the deslrabil-' deslrabil-' of thoroughly mixing the food with u the Baliya (alkaline medium, because the 'l starchy foods and fats are not digested I Hi the stomach (acid medium, but must n await t i i ii- arrival In the duodenum (af- .1 kalthi medium) Take, for instance, .. mashed potatoes. The majority of per-J per-J Rons think they need no mastication. I They are so well prepared (that depends) J tliat they are quite ready for the stomal stom-al nch. Not. so, no mattei how tine they , J may be They should mix thoroughlv with the saliva in order to convert the I ;4 slar li intri dextrim , for their dig.stlon J cannol be completed until thej reach , :4 the duodenum. This applies with equal force to all foods that contain etarch. 1 A Race of Dyspeptics. VJ T no longer wonder that Americans, as a rule, are of dyspeptics. Mow to cat eei uf so little lmportanee r.s rom- tared with what to eat The result is we have a national disease for 'which there Is no better name than Amerlcan- HBVH ills Trulv. many a man digs his giave B Wuh his teeth; not only In over-rating. H l -Oft by Insufficient mastication. H XV e followed the process of the fond, H as It were, to the duedenum. Here, then. H we h.i e a substance comprised of the H f.tarch which was changed into dextrine, ' v3 also starch which h i.- undergone little H or no change fats wholly uni hanged and H the broti ids which were no i changed into H peptor.es These are now aend upon by f r?2S' ' bib- and pancreatic Juice, which In H turn, converts the starch Into dextrine, "fv'if -3 ln0 PF'lda bito peptones and emulsifies the afts. Next comes absorption through '"Ht ' minute Mood vessels ol (he Intestines H and then that all-lmporta n! of OS- 1 Klmllation. There are thousands 01 pcr- sons whose dleestion seems to he perfei t. '..B but the) remain thin and weak n.i hi H '.f all they catj because of mal-ossCrtiV H lotion.. In all such cases I would rec- H mmend sufficient nnd proper exercise H special nttrutlon Riven to deep breatg- H 'r:5 and the drinking freely ami frcquQnt- H of water. H Remember that we eat and drink to H make blood, we exercise to circulate it H and we breathe deeply to purify It H Hdw to eat is not wl.ollv confined to H Hie physical act of mastication, etc. as H iiMii h. very mm h. depr-ndw upon one's (. '''-al irtental condition. AVxve all, be cheerful H A sour countenance may cause a sour siS stomach. "A merry heart dcieth good like t"gasM n medicine, hut a broken spirit drleth 1 the bones." VjH; Aro 'ou dyspeptic? Then quit mlneinir SSS Don't be llnlcal. Instead of everlasting v ...SfHB glvisg yourself the suggestion that .mi '"lS tant eat this and can't eat that Just Jrn around, or, as w c soldiers would . :-fcJ fay. "about face," and then resolutely I tl3 ' 'v' 'AI18 show me nnythinR of which kiiia 'm fond- anything v. hot. some, that I H Tear is negative and always invites if inBi you tr:u dyspepsia you'll get it. If you H have It and continue to fc.u- it you 11 &M keep it. Iern-mber the fate of p,,'r,r' lnU ml M "That which T must did fear hath e,mc uwin me." Thi- i- the common experli nee .'? r""J! of the great human family. Therefore 1 V a "iiy '" ! "" fer n" '" r "Its of nrly- thlnK vou rnt If vou fenr I. do not i at It; if vou eat it, do not fear it Say miod-bv to CV'TV morsel of food that passe your lips. Sny It as If you mean p. noi as a pattl farewell but with a onlldenco that vou will never hear from It again. Rut beware, do not let your stomach et It until it haw passed the censorship "f the first miller, the, mouth. When to Eat. Eat when hungry, providing the body is In a normal condition and the hunger Is a natural hunger Hunger thil follows closely upon the eating f a hearty Jjeai (as lv often the cas is a sure Indication Indica-tion that the system did not re elve the benefll of ttie previous meal In that case the stomach needs rest, not more food. Don't confound appetite with hunger. They aro by no means the same Because Be-cause yOU have an appetite floes not signify sig-nify that ou are hungry, but If you are truly hungry vou will have an appetite Appetite Is of tli. stomach; hunger of the mouth. The former of itself is merely a habit; a habit that, t flen indulged, leads Its slave to the table three times a day. A mere appetite (craving) for food Is as unnatural as n appetitn (craving n i Intoxicants Both Indicate :m abnormal abnor-mal condition. I llunc ( in present when the mouth fairly waters ni the thought, mention. Bight or odor of food Whn one Is trulv hungry he llnds It quite ease to comply with the scriptural Injunction: Bat whatsoever is set before you, asking nf question for conscience sake." A hungry hun-gry man Is never a klcker-lf he doesn t have to wait loo long. He make s glad the heart of his wife or the boardlnc-house boardlnc-house mistress or tho restaurateur Two, or three meals a drfy? It depends de-pends A day laborer, or any one en- iraged in vigorous, out of-door work, can. POSSibly, take care of three meals a da. hit he could K t along with tWO when onrn the habit Is formed. Which of the three meals should he omltt d? The late Dr. Dewey advised the no-breakfast plan. -v for myself, i prefer the omission of the noon meal This decision has been reached by wife and self ater having tested both plans (Or a number ,.f years During the siim- mi r i .it hut on. meal a day (5:30 p m i. 1 arise at 5 a. m. take my three pet exercises ex-ercises (and a few others), a cold water bath a twenty-mile run on my bicycle (In eighty minutes), clean mj wheel, read and wilt.- until 6 p. m . and then well, from then until 5:80 1 am not out Of reach of m wife s voice. See? Leave Out Noon Meal. The omission of the noon meal (when taking two meals s day), is, to my mind d better division of time than crowding the two meals so near together. Besides, Be-sides, It is a great advantage in the h it of summer, thus avoiding the adding of internal to external heat, to say nothing of the heavy, sluggish feeling that is sure to follow the noon Indulgence. Don't, under any consideration, eat a heart breakfast, if you have either mental men-tal or physical work soon to follow. There is a ph slologli at reason Before the food can be utilised it must undergo the process of digestion tan av- r.iL'e time of three hours), then that of absorption and assimilation (many more hours); therefore, either mental or ph - sical work immediately following a hearty meal, must necessarily retard dl-po-tion by drawing the blood from the stomach. The heartiest meal of the day should follow the work and worries of the da. Digestion will take pluco ere you retire. ;ind the assimilation while you sleep. The human machinery Is now undergoing undergo-ing repairs; the tissues that have been torn down dnrlnc the day are now being replaced by new material' the energy derived from the nourishing food will How Into muscle and nerve, and thus recreate re-create you. You should arise in the morning with enough stond-up energy to run you to the tn-xt coaling station about 630 or 1 p. m There Is no harm however. In eating a light, easily digested digest-ed breakfast, nor is there any need. Remember Re-member that, as a rule, the enoigizlng 'one of today Is not derived from t lie foods of today. Just a word of caution: Never eat when tired. Rest a few moments to relax re-lax ither mind or body, as the may be. |
