Maintaining Health (Formerly Health and Efficiency) Part 18

When the body becomes very fat, it is a disease, called obesity. Fat people are never healthy. The fat usurps the place that should be occupied by normal tissues and organs. It crowds the heart and the lungs, and even replaces the muscle cells in the heart. The result is that the heart and lungs are overcrowded and overworked and the blood gets insufficient oxygen. Not only the lungs pant for breath after a little exercise, but the entire body. Much fat is as destructive of health as it is of beauty. Those who find themselves growing corpulent should decrease their intake of concentrated foods and increase their physical activity.

Our chief sources of fat supply are cream and b.u.t.ter, vegetable oils, nuts and the flesh of animals. Most meats, especially when mature, contain considerable fat. When the fat is mixed in with the meat, it is more difficult to digest than the lean flesh. Fresh fish, most of which contains very little fat, is digested very easily, while the fattest of all flesh, pork, is tedious of digestion.

There is an instinctive craving for fat with foods that contain little or none of it. That is why we use b.u.t.ter with cereals and lean fish, and oil dressings on vegetables. In moderation this is all right. Fats are not very rich in salts, which must be supplied by other foods.

Because of their great fuel value, more fats are naturally consumed in cold than in hot climates. The Esquimeaux thrive when a large part of their rations is fat. Such a diet would soon nauseate people in milder climes.

Fats and oils are used too much in cooking. Fried foods and those cooked in oil are made indigestible. Sometimes we read directions not to use animal fats, but to use olive oil or cotton seed oil for frying. It is poor cooking, no matter whether the grease is of animal or vegetable origin.

So far as food value and digestibility are concerned, there is no difference between animal and vegetable fats. Fresh b.u.t.ter is very good, and so is olive oil. Some vegetable oils contain indigestible substances. Cotton seed oil and peanut oil are much used. Sometimes they are sold in bottles under fancy lables as olive oil. The olive oils from California are fully as good as those imported from Spain, Italy and France and are more likely to be what is claimed for them than the foreign articles. In the past, much of our cotton seed oil has been bought by firms in southern Europe and sent back to us as fine olive oil! Such imposture is probably more difficult under our present laws than it was in the past.

Most oils become rancid easily and then are unfit for consumption. If taken in excess as food they have a splendid opportunity to spoil in the digestive tract, and then they help to poison the system. Taken in moderate quant.i.ties they are digested in the intestines and taken into the blood by way of the lymphatics. They may be stored in the body for a while, but finally they are burned, giving up much heat and energy.

Taking oils between meals as medicine or for fattening purposes is folly. People get all they need to eat in their three daily meals.

Lunching is to be condemned.

CHAPTER XVIII.

MILK AND OTHER DAIRY PRODUCTS.

==================================================================== Pro- Carbohy- Calories Water tein Fat drates Ash per lb.

-------------------------------------------------------------------- Whole milk 87.00 3.3 4.0 5.0 0.7 325 Cream 74.00 2.5 18.5 4.5 0.5 910 b.u.t.termilk 91.00 3.0 0.5 4.8 0.7 165 b.u.t.ter ..... ... 82.4 ... ... 3475 Cheese, whole milk 33.70 26.0 34.2 2.3 3.8 1965 " skimmed milk 45.70 31.5 16.4 2.2 4.2 1320 --------------------------------------------------------------------

The dairy products vary greatly. Some cows give richer milk than others.

b.u.t.ter may be almost pure fat, or it may contain much water and salt.

The cheeses are rich or poor in protein and fats according to method of making. Cottage cheese may be well drained or quite watery. Therefore, this table gives only approximate contents.

Milk is not a beverage. It is a food. A quart of milk contains as much food and fuel value as eight eggs or twelve ounces of lean beef. That is, a cupful (one-half of a pint) is equal to two eggs or three ounces of lean beef. This shows that milk should not be taken to quench thirst, but to supply nourishment. Milk is one of our most satisfactory and economical alb.u.minous foods, even at the present high prices. In many foods from 5 to 10 per cent of the protein goes to waste. In milk the waste does not ordinarily amount to more than about 1 per cent. This fluid generally leaves the stomach within one or one and one-half hours after being ingested.

In spite of its merits as a food some writers on dietetics advocate that adults stop using it, giving it only to the young.

Milk is an excellent food when properly used. When abused it tends to cause discomfort, disease and death, and so does every other food known to man. Milk is given in fevers and in other diseases, when the digestive and a.s.similative processes are suspended. This is a serious mistake and has caused untold numbers of deaths. When the digestion has gone on a strike all feeding is destructive. Milk and meat broths, which are generally given, are about the worst foods that could be selected under the circ.u.mstances, for they decay very easily, and are excellent food for the numerous bacteria that thrive in the digestive tract during disease. These foods must decay when they are not digested, for the internal temperature of the body during fevers is over one hundred degrees Fahrenheit.

When bacteria are present in excess they give off considerable poison, which makes the patient worse. If circ.u.mstances are such that it is necessary to feed during acute disease, which is always injurious to the patient, let the food be the least harmful obtainable, such as fruit juices. Even they do harm.

In our country cow's milk is used almost exclusively, and that is the variety that will be discussed in this chapter. In other lands the milk of the mare, the a.s.s, the sheep, the goat and of other animals is used.

Human milk is discussed in detail in the chapter on Infancy.

The objection voiced against cow's milk is that it is an unnatural food for man, only fit for the calf, which is equipped with several stomachs and is therefore able to digest the curds which are larger and tougher than the curds formed from human milk. It is said that the curds of cow's milk are so indigestible that the human stomach can not prepare them for entry into the blood. This is probably true, but it is also true of other protein-bearing foods. The digestion and a.s.similation of proteins are begun in the stomach and completed in the intestines, and the protein in milk is one of the most completely utilized of all proteins.

To call a food unnatural means nothing, for we can call nearly all foods unnatural and defend our position. A natural food is presumably a nutritious and digestible aliment that is produced in the locality where it is consumed, one that can be utilized without preparation or preservation. So we may say that a resident of New York should not use figs, dates, bananas and other products of tropical and semi-tropical climates, for they are not natural in the lat.i.tude of New York. We can take the position that it is unnatural for people to eat grains, which need much grinding, for the birds are the only living beings supplied with mills (gizzards). We can further say that it is unnatural to eat all cooked and baked foods. But such talk is not helpful. The more a person uses his brain the less power he has left for digestion and therefore it is necessary to prepare some of the foods so that they will be easy to digest. Man is such an adaptable creature that we are not sure what he subsisted on before he became civilized and are therefore unable to say what his natural food is. We know that in the tropics fruits play an important part in nouris.h.i.+ng savages, while in the frozen north fat flesh is the chief food. Perhaps there is no natural food for man.

Some of those who advocate the disuse of milk have a subst.i.tute or imitation to take its place, nut milk made from finely ground nuts and water. Like all other imitations, it is inferior to the original. It is more difficult to digest than real milk and the flavor is quite different.

The objection that milk is indigestible is not borne out by the experience of those who give it under proper conditions. It is true that milk disagrees with a few, but so do such excellent foods as eggs, strawberries and Concord grapes, and many other aliments which are not difficult to digest. This is a matter of individual peculiarity. Some can take boiled milk, but are unable to take it fresh, and vice versa.

Outside of the few exceptions, milk digests in a reasonable time and quite completely. It is easier to digest than the legumes (peas, beans, lentils) which are rich in protein. It is also easier to digest than nuts, which contain much protein. The milk sugar causes no trouble and cream is one of the easiest forms of fat to digest, if taken in moderation. The protein in milk will cause no inconvenience if the milk is eaten slowly, in proper combinations and not to excess. The rennet in the stomach curdles the casein. The hydrochloric acid and the pepsin in the gastric juice then begin to break down and dissolve the clots, and the process of digestion is completed in the small intestines.

Those who overeat of milk in combination with other foods will derive benefit from omitting the milk. They will also be benefitted if they continue using milk and omit either the starch or the meat. When foods disagree, in nearly every instance it is due to the fact that too much has been eaten and too many varieties partaken of at a meal. Some may single out the milk or the meat as the offenders. Others may point to the starches, and still others to the vegetables with their large amount of indigestible residue. They are all right and all wrong, for all the foods help to cause the trouble. However, such reasoning does not solve the problem. If the meals cause discomfort and disease, reduce the amount eaten, take fewer varieties at a meal and simplify the cooking.

Those who eat simple meals and are moderate are not troubled with indigestion.

Those who eat such mushy foods as oatmeal and cream of wheat usually take milk or cream and sugar with them. This should not be done, for such dressing stimulates the appet.i.te and leads to undermastication.

Neither children nor adults chew these soft starchy foods enough. The result is that the breakfast ferments in the alimentary tract. After a few months or years of such breakfasts, some kind of disease is sure to develop. Mushy starches dressed with rich milk and sugar are responsible for a large per cent. of the so-called diseases of children, which are primarily digestive disturbances. Colds, catarrhs and adenoids are, of course, due to improper eating extending over a long period of time.

Nothing should be eaten with mushy starches except a little b.u.t.ter and salt. After enough starch has been taken, a gla.s.s of milk may be eaten.

If parents would only realize that they are jeopardizing the health and lives of their dear ones when they feed them habitually on these soft messes, which ferment easily, there would be a remarkable decrease in the diseases of childhood and in the disgraceful infant and childhood mortality, for several hundred thousand children perish annually in this country.

Milk is often referred to as a perfect food, and it is the perfect food for infants. The young thrive best on the healthy milk given by a female of their own species. Every baby should be fed at the breast. The milk contains the elements needed by the body.

The table at the head of this chapter shows that milk contains all essential aliments. The ash is composed of the various salts necessary for health, containing pota.s.sium, chlorine, calcium, magnesium, iron, silicon and other elements. For the nourishment of the body we need water, protein, fat, carbohydrates and salts, so it will be seen that milk is really a complete food. However, as the body grows the nutritive requirements change and milk is therefore not a balanced food for adults.

It may be interesting to note that there is no starch in milk and that infants fed at the breast exclusively obtain no starchy food. Many babies get no starch for nine, ten or even twelve months, and this is well, for they do not need it. They grow and flourish best without it.

Milk is an emulsion. It is made up of numerous tiny globules floating in serum. The size of the globules varies, but the average is said to be about 1/10,000 of an inch in diameter. These globules are fatty bodies.

There are other small bodies, containing protein and fat, which have independent molecular movement. The milk is a living fluid. When it is tampered with it immediately deteriorates. Without doubt, nature intended that the milk should go directly from the mammary gland into the mouth of the consumer, but this is not practicable when we take it away from the calf. However, if we are to use sweet milk it is best to consume it as nearly like it is in its natural state as possible.

It is quite common to drink milk rapidly. This should not be done. Take a sip or a spoonful at a time and move it about in the mouth until it is mixed with saliva. It is not necessary to give it as much mouth preparation as is given to starchy food. If it is drunk rapidly like water large curds from in the stomach. If it is insalivated it coagulates in smaller curds and is more easily digested, for the digestive juices can tear down small soft curds more easily than the large tough ones.

Milk should not form a part of any meal when other food rich in protein is eaten. Our protein needs are small, and it is easy to get too much.

Whole wheat bread and milk contain all the nourishment needed. On such a diet we can thrive indefinitely. This is information, not a recommendation. The bread should be eaten either before or after partaking of the milk. Do not break the bread into the milk. If this is done, mastication will be slighted. Bread needs much mastication and insalivation. When liquid is taken with the bread, the saliva does not flow so freely as when it is eaten dry.

Fruit and milk make a good combination, but no starchy foods are to be taken in this meal. Take a gla.s.s of milk, either sweet or sour, and what fruit is desired, insalivating both the fruit and the milk thoroughly.

If you have read that the combination of fruit and milk has proved fatal, rest a.s.sured that those who made such reports only looked at the surface, for other foods and other influences were having their effects on the system. Many people die of food-poisoning and apoplexy. These bad results are due to wrong eating covering a long period and it is folly to blame the last meal. It would be queer if fruit and milk were not occasionally a part of the last meal.

In winter, figs, dates or raisins with milk make an excellent lunch or breakfast. These fruits take the place of bread, for though they are not starchy, they contain an abundance of fruit sugar, which is more easily digested than the starch. Starch must be converted into sugar before the system can use it.

On hot days milk and acid fruit make a satisfying meal. Many believe that milk and acid fruit should not be taken in the same meal, because the acid curdles the milk. As we have already seen, the milk must be curdled before it can be digested. If this step in digestion is performed by the acid in the fruit no more harm is done than when it is performed by the lactic acid bacteria. Fruit juices and milk do not combine to form deadly poisons. If fruit and milk are eaten in moderation and no other food is taken at that meal the results are good.

However, if fruit, milk, bread, meat, cake and pickles make up the meal, the results may be bad. Such eating is very common. But do not blame the fruit and the milk when the whole meal is wrong.

Likewise, if a hearty meal has been eaten and before this has had time to digest a lunch is made of fruit and milk, trouble may ensue. All the foods may be good, but a time must come when the body will object to being overfed. In summertime much less food is needed than during the cold months. Nevertheless, barring the Christmas holidays and Thanksgiving, people overeat more in summer than at any other time of the year. Picnics often degenerate into stuffing matches. We should expect many cases of serious illness to follow them, and such is the case.

Sometimes the milk is so carelessly handled that it becomes poisonous and at other times the fruit is tainted, but generally bad combinations and overeating are the factors that cause trouble when the fruit and milk combination is blamed.

b.u.t.termilk and clabbered milk are more easily digested by many than is the fresh milk. In Europe sour milk is a more common food than in this country. Here many do not know how excellent it is. Two gla.s.ses of milk, or less, make a good warm-weather lunch.

Those who have a tendency to be bilious should use cream very sparingly.

Bilious people always overeat, otherwise their livers would not be in rebellion. The fat, in the form of cream, arouses decided protest on the part of overburdened livers.

A theory has found its way into dietetic literature, sometimes disguised as a truth, to the effect that boiled or hot milk is absorbed directly into the blood stream without being digested. This is contrary to everything we know about digestion and a.s.similation, and although it is a fine enough theory it does not work out in practice. I have seen bad results when nothing but a small amount of the hot milk was fed to patients with weak digestive power. Perhaps others have had better results. When the system demands a rest from food, nothing but water should be given. Boiled or natural milk is then as bad as any other food, and worse than most, for in the absence of digestive power it soon becomes a foul ma.s.s, swarming with billions of bacteria. The system is compelled to absorb some of the poisons given off by the micro-organisms and the results are disastrous.

Every food we take must be modified by our bodies before entering the circulation, and milk is no exception.

When milk is allowed to stand for a while the sugar ferments, through the action of the lactic acid bacteria. The sugar is turned into lactic acid, which combines with the casein and when this process has continued for a certain length of time the result is clabbered milk or sour milk.

The length of time varies with the temperature and the care given the milk. If milk remains sweet for a long time during warm weather, discharge the milkman and patronize one whose product sours more quickly, for milk that remains sweet has been subjected to treatment.

All kinds of preservative treatment cause deterioration. If extraordinary care is taken with the milk and it is kept at a temperature of about forty-two degrees Fahrenheit, it may remain sweet five or six weeks, provided it is not exposed to the air, but such care is at present not practicable in commercial dairies. The milk contains unorganized ferments which spoil it in time without exposure to bacterial influences. These ferments cause digestion or decay of the milk.

Fresh b.u.t.ter is a palatable form of fat, which digests easily. Like all other milk products, it must be kept clean and cold, or it will soon spoil. b.u.t.ter absorbs other flavors quickly and should therefore not be placed near odorous substances. It is best unsalted and in Europe it is very commonly served thus. When people learn to demand unsalted b.u.t.ter they will get good b.u.t.ter, for no one can palm off oleomargarine or other imitations under the guise of fresh unsalted b.u.t.ter. Unsalted b.u.t.ter must be fresh or it will be refused by the nose and the palate.

Salt and other preservatives often conceal age and corruption of foods.