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How To Be Healthy: Past and Prolouge
( Published 1962 )
It is now generally recognized that it is not possible to attain a state of physical fitness or to stay free from disease and infirmity unless one eats the proper foods. However, little is achieved by mere recognition of this fact. Most people continue to take for granted that the human body is miraculously able to convert devitalized, highly processed foods into healthy tissue. Unfortunately, the average American is woefully ignorant of the fundamental principles of good nutrition and is unaware that faulty eating can do the body great harm.
Early in my search for better health, I became aware of the startling fact that many people chronically ill with degenerative diseases, such as arteriosclerosis, heart ailments, arthritis, diabetes, and nervous disorders, were young-in their late thirties, forties, and middle fifties. Upon reflection, I came to the conclusion that many of these people might have brought these ailments on themselves unwittingly through the kind of foods and beverages that they consumed. I resolved to find out if this were true and, if so, why-lest I myself become a victim.
When I began my research into the healing and healthgiving properties of natural foods, my physical condition was such that I despaired of being able to continue to make provision for my family. For as long as I can recall, I had suffered from grave respiratory infections, which confined me at home for several weeks every year with dreadful chest colds. Three times during my life I was disabled with pneumonia, which further weakened my resistance to these attacks. On one of these occasions, I lost four months from work and, on another, an entire year. By the middle of 1958, my over-all health had begun to deteriorate, and I was feeling bone-weary most of the time. So, when I set out to study the nutritional approach to the problem, it was with the avowed purpose of doing something for myself in the way of physical renewal.
A prodigious amount of reading, combined with experimentation by trial and error, led me to the dramatic discovery that there is a miraculous healing power inherent in natural foods. After trying this, trying that, I was gradually able to work out a few basic, dependable rules for correct eating-and these rules worked! I learned that one can add to one's life expectancy by knowing which foods to use or to cut out of the dietary. These conclusions are supported by the findings of researchers in the field.
By adhering to these principles of nutrition, I regained my health and experienced a gradual increase in strength and vigor that exceeded my fondest expectations. I share these principles with you in this book, which is my testament of gratitude for renewed vitality, zest for living, and a full, happy life.
The human body is a marvelous; smoothly functioning instrument, which provides its own remedy for every disease that attacks it and which heals almost any impairment, if given a chance. For this reason, common sense suggests that the good Lord created human beings basically sound. Wishing us to be healthy and happy, He has bestowed upon all of us a much greater store of physical power than we ordinarily require. It is up to us to cooperate, so as to make the best use of this unique endowment. Even a moderate effort in this direction often makes the difference between success and failure-but you must make that effort!
Really good health is a state of genuine well-being, not simply the absence of disease. Unfortunately, however, many people have come to accept poor physical health as a normal part of life. In the course of my travels, handling accident and health insurance claims, which brings me into contact with many physicians, I encounter the practical application of this attitude wherever I go. All over the country-in large cities, small towns, and rural areasdoctors' offices and hospital clinics are flooded with patients. Although this would seem to be positive proof that the laws of health are being violated, many medical authorities would have us believe that there is not a thing to worry about. However, the flourishing business being done by physicians, hospitals, and convalescent homes unquestionably confirms the opinion of many influential nutritionists that the American people are the most overwrought, overmedicated people in the world.
Expenditures for drugs and medicines in the United States are estimated to exceed four hundred million dollars a year. Even more is spent on blood builders, cold and influenza remedies, nasal sprays, and all kinds of pain killers and nerve tonics. Unfortunately, most of the money spent in this bewildered pursuit of health is money wasted. It is high time that people began to live in a manner so as to prevent sickness and ill health.
In a report on the health of the nation, Dr. W. Coda Martin, President of the American Academy of Nutrition, has stated:
There are many approaches to the prevention and treatment of such complex diseases, but there appears to be one common denominator as the basic cause of degenerative diseases. That one factor is malnutrition.
Nutritional scientists and biochemists are demonstrating more clearly every day that most chronic diseases have their inception in defective eating habits, in excessive eating and drinking of harmful foods and beverages. This is confirmed in a recent report from the United States Department of Health, Education and Welfare, which states that 56 percent of Americans forty-five to fifty-five years of age suffer from chronic illnesses. The United States Public Health Service also announced (November 10, 1962) that, of the seventy-four million Americans who had a chronic disease of one kind or another, fifty-seven million were under sixty-five.
Degenerative conditions are no longer confined to older people. The over-all picture of health in the young man of draft age is rapidly deteriorating as revealed by the draft rejections from World War I to the Korean conflict, over a short period of thirty-two years. In World War I, 1918, 31.2 percent were not physically able for active military service. At this time the physical standards were high. In World War II, 1941 to 1943, the total found unfit for military service was about 41 percent. In the seven years from June, 1948, to June, 1955, some 52 percent of the young men called for preinduction examination were rejected for physical or mental defects-an increase of 11 percent over World War II, or a total of 21 percent increase in rejections since 1918 in spite of marked lowering of physical standards.
Testimony given to the Subcommittee on Health and Science of the House Committee on Interstate and Foreign Commerce by Dr. W. Coda Martin, President of the American Academy of Nutrition, on July 24, 1957.
A recent report on a ten-year survey of the eating habits of teenagers (who favor. hot dogs, hamburgers, pizza pies, potato chips, and soft drinks) indicated that approximately three fourths of boys and girls between thirteen and nineteen are undernourished. No wonder, then that close to 20 percent of children under eighteen have some personality disorder or persistent physical defect, the most common being eye diseases, hearing complaints, and bad teeth. Most tragic of all-some four million of our young people are emotionally unsettled and confused.
An examination, for nutritional defects, of some fifty persons over age sixty, who were not confined to institutions, indicated that over 90 percent showed evidence of a deficiency of proteins and a shortage of vitamins A and C, as well as the essential minerals calcium and iron.," The well-known nutritionist, Adelle Davis, says that "people's diets are often partly inadequate in from twenty to sixty nutrients simultaneously. " Think about that for a moment.
To date, medical science has accomplished very little toward extending the life span of a sixty-year-old person. In 1900, for example, a man of sixty could anticipate an additional fourteen years. Today, despite all medical advances, a sixty-year-old man can look forward to another sixteen years of life: a trifling gain of only two years. In the United States, in spite of excellent medical facilities, first-rate housing, a strong economic system, and a progressive social security program, the ratios for physical and mental illness come close to being the highest in the world. Most of it can be traced to the meals consumed daily by almost every family in America.
But who is telling our people about health and how it can be achieved? Why aren't we told by those who are supposed to know? Never, I believe, in the history of this nation have so much nonsense, so many half-truths and downright falsehoods been spread abroad about food.
The average American diet is high in refined carbohydrates, foods in which the B-complex vitamins are practically nonexistent. Processing of such foods also removes many important minerals, which provide vigor and help assure long life. It is reported that about 80 percent of the calories that we partake of every day, for the purpose of appeasing hunger, comes from inferior, processed foods.
To be healthy you must avoid the so-called "civilized foods," the refined and processed foods, such as white sugar, white bread and other bakery products, packaged cereals, ice cream, soft drinks, french fried potatoes, and the like. Eating such foods will assuredly bring about nutritional deficiencies and carries with it the added risk of their leading to serious disease.
The daily diet of most Americans is usually something like this. Breakfast consists of orange or grapefruit juice; a cold cereal with milk and sugar; toast with butter or margarine; and coffee, tea, or milk. Many people take only toast and coffee. For lunch, it's soup, generally canned, a hamburger or frankfurter on a roll or some other type of processed meat sandwich; coffee, tea, or milk, or a soft drink; and a dessert of cake, pie, or ice cream. Dinner usually comprises meat, potatoes, and cooked vegetables; a salad with dressing; bread with butter or margarine; canned fruit (often topped with whipped cream) or pie or ice cream; and coffee, tea, or milk.
The total daily food intake outlined above is grossly inadequate, leaving much to be desired in the way of substantial nourishment (especially breakfast). It is extremely low in energy-creating digestive enzymes. The good that may be obtained from the meats, vegetables, and fruits consumed is largely offset by the positive harm done the body by the bread, sugar, pastry, ice cream, and what have you, which are taken along with them. Consider now the between-meal snacks of potato chips, french fries, pretzels, pickles, crackers, and soft drinks, all loaded with salt, sugar, catsup, mustard, or relish. This unhappy situation is worsened by the addition of dangerous chemicals to the foods in the processing, a practice that has become so widespread in the industry that it is now almost impossible to obtain a commercial food product that has not been "doctored" in some way.
In the report cited previously, Dr. W. Coda Martin states, with respect to chemical additives:
The human body can utilize only natural foods as nourishment and survive. Chemicals are not food elements. Therefore, they can produce only negative or harmful results, even though they are by scientific analysis non-toxic. It is then only a question of how much harm they will produce, when used to replace essential food elements in our diets.
There is every reason to believe that the American diet, with its inadequate benefits, has a definite effect upon the health of our people. The results can be seen everywhereso many heavily burdened people, drifting wearily along the way to ill health, chronic disability, and premature death.
Contrast the all-too-typical daily food intake, outlined above, with the diet that follows. Since adopting this highprotein, high-fat, low-carbohydrate dietary, not only have I recovered my health, but I have more energy and endurance than I have enjoyed since I was a young man. In addition, the disabling diseases that had plagued me for years are a thing of the past. By maintaining the body's supply of protein and other necessary nutriments at an optimum level, I have been able to preserve my eyesight and hearing; my appetite and digestion are as wide awake as they were years ago; my blood pressure and pulse are within normal limits; and my physical and mental powers are unimpaired. Further, on my present fare, my weight does not vary by more than a pound or two from year to year.
UPON ARISING: One tablespoonful of apple cider vinegar and one tablespoonful of honey, dissolved in a glass of warm water
BREAKFAST: Stewed prunes
Two eggs with bacon, ham, sausage, hamburger, or steak
LUNCH: Cup of soup
Hamburger steak or other meat
DINNER: Tomato or vegetable juice (sometimes I have a glass of wine instead of juice)
Choice of steak, liver, or other meat, or fish
Baked or boiled potato
A green or yellow vegetable or cottage cheese with fruit
NIGHTCAP: Cup of yogurt with honey or fruit or sunflower seeds
SUPPLEMENTS: I supplement these foods with:
Fifty thousand units of vitamin A and 3,400 units of vitamin D from fishliver oil
One tablespoonful each of brewer's yeast and of desiccated liver powder (for Bcomplex vitamins, additional protein, and minerals)
One or two tablespoonfuls of lecithin granules (for unsaturated fatty acids)
Twelve hundred milligrams of vitamin C, with the bioflavonoids, from rose hips Six hundred units of vitamin E (D-alpha tocopherol acetate only)
Eight Dolomite and four bone-meal tablets (for magnesium and calcium) Three kelp tablets (for iodine and trace minerals)
Broadly speaking, you can promote good health by following a simple plan, consisting of these four essentials: follow a high-protein diet; get sufficient rest; keep the inside of the body clean; and take frequent, moderate exercise. Of the four, effective nutrition is unmistakably the most important. There are no magical aids to a sound physical condition. Health must be earned; it cannot be had for the asking. Only by the regular, daily use of pure, natural foods can it be attained.
In their younger years, most people enjoy buoyant health and zest for living. Few, however, are able to maintain their abounding get-up-and-go after reaching the age of fifty. This after-fifty setback may be due to improper diet, provided no serious disease is present. Consequently, if you are past fifty, you must begin to rebuild your body if you wish to avoid senility and retain sound mentality and physical vigor.
It is an amazing fact that it is within your power to invigorate your mind and body and attain mental and physical health at any age, as long as you supply the body with the materials it needs to rebuild and repair the cells. Specifically, you must follow a well-balanced diet, from first to last, one that contains all the proper foods in the amounts that are required for life and health. Bear in mind that the human body can never be better than the food that it takes in daily to strengthen, revitalize, and rebuild it. So the first big step is to re-examine your dietary habits, to make certain that you are obtaining enough of the indispensable elements of good nutrition. Cast off the food habits that are damaging and begin to use natural foods, which will give you powerful resistance to disease and guarantee a healthy body. You must start at once to eat plenty of meat, fish, eggs, and other high-protein foods and stop eating refined sugar, white flour, and their products. This is basic; it will make a big difference in the way you feel.
Read, then, the remarkable story of nutrition. If you have often been feeling listless and worn-out, the pages that follow will reveal unexpected ways to achieve wellbeing and zest for life. Let your fear and anxiety be replaced by knowledge and understanding. The plan proposed in this book is simple; it can be followed by anyone of any age. It involves neither drugs nor complicated regimens. And it promises rewards that are beyond price-the gifts of health, vitality, long life, and joy in living.