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diff --git a/.gitattributes b/.gitattributes new file mode 100644 index 0000000..d7b82bc --- /dev/null +++ b/.gitattributes @@ -0,0 +1,4 @@ +*.txt text eol=lf +*.htm text eol=lf +*.html text eol=lf +*.md text eol=lf diff --git a/LICENSE.txt b/LICENSE.txt new file mode 100644 index 0000000..6312041 --- /dev/null +++ b/LICENSE.txt @@ -0,0 +1,11 @@ +This eBook, including all associated images, markup, improvements, +metadata, and any other content or labor, has been confirmed to be +in the PUBLIC DOMAIN IN THE UNITED STATES. + +Procedures for determining public domain status are described in +the "Copyright How-To" at https://www.gutenberg.org. + +No investigation has been made concerning possible copyrights in +jurisdictions other than the United States. Anyone seeking to utilize +this eBook outside of the United States should confirm copyright +status under the laws that apply to them. diff --git a/README.md b/README.md new file mode 100644 index 0000000..febb8bd --- /dev/null +++ b/README.md @@ -0,0 +1,2 @@ +Project Gutenberg (https://www.gutenberg.org) public repository for +eBook #63264 (https://www.gutenberg.org/ebooks/63264) diff --git a/old/63264-0.txt b/old/63264-0.txt deleted file mode 100644 index 548eed2..0000000 --- a/old/63264-0.txt +++ /dev/null @@ -1,1183 +0,0 @@ -The Project Gutenberg EBook of Down the Scale or Up, by Barbara Abel - -This eBook is for the use of anyone anywhere in the United States and most -other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms of -the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll have -to check the laws of the country where you are located before using this ebook. - -Title: Down the Scale or Up - -Author: Barbara Abel - -Release Date: September 22, 2020 [EBook #63264] - -Language: English - -Character set encoding: UTF-8 - -*** START OF THIS PROJECT GUTENBERG EBOOK DOWN THE SCALE OR UP *** - - - - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - - - - - - - - - - _Down the Scale - Or Up..._ - - - _by_ - BARBARA ABEL - - Copyright 1939—Revised 1948 - NATIONAL DAIRY COUNCIL CHICAGO 6 - (19) 1958 - - _This will be music to your ears_ - - - - - _Introduction_ - TO SLENDERNESS - - - [Illustration: uncaptioned] - -Not skinniness! It’s no light matter, Hortense, this question of -figures. You can _figure_ on that. Even the new styles won’t hide the -awful fact that you bulge where you shouldn’t, OR that you own _no_ -curves where you should. - -Yes, it’s a tough racket melting the too, too solid flesh. Figure how -much you have crept up on the scale, let your doctor figure how fast you -dare go down without landing—flop—farther than you ever intended. This -little book? It’s encouragement, blandishment, a little judicious -enragement—but it isn’t medicament. - -How about reducing tricks? Well, Dumpling, let’s take a look. Glands? A -slick trick for a few, probably not you. Bath salts? They dissolve the -budget, nothing more. Laxatives? Money in the promoter’s pocket. Thyroid -and other drugs? No, no, NO! - -Suppose you want to go up the scale? Put some curves in place of angles? -Improve the pep and disposition? Reverse what the fat gal does. Where -she envies, you eat. Where she hustles, you rest. When she refuses a -snack, you snatch it. - -Either way you go on the scale—up or down—it comes back largely to how -much you eat, when, and most important, _what_. Either way you go, don’t -neglect—milk, cheese, eggs, meat, and fish—fruits, vegetables, and -whole-grain cereals. Emphasize salt and water to gain, cut down on both -to lose. - -Cheerio, whichever way you’re bound. The diet does it. You can figure on -that, lady! - - [Illustration: W. W. Bauer] - - W. W. BAUER, M.D. - Director, Bureau of Health Education - American Medical Association - - - DESIRABLE WEIGHTS FOR WOMEN - Ages 25 and Over - -After thirty it is better to be weighed in the balance and found -wanting. - - HEIGHT WEIGHT IN POUNDS (as ordinarily dressed) - (with shoes) - Small Build Medium Build Large Build - - 4 ft. 11 in. 104-111 110-118 117-127 - 5 ft. 0 in. 105-113 112-120 119-129 - 5 ft. 2 in. 110-118 117-125 124-135 - 5 ft. 4 in. 116-125 124-132 131-142 - 5 ft. 6 in. 123-132 130-140 138-150 - 5 ft. 8 in. 129-139 137-147 145-158 - 5 ft. 10 in. 136-147 145-155 152-166 - - - - - COMES THE DAY! - - - [Illustration: uncaptioned] - -There comes a day in many a woman’s life when she has a THOUGHT. Namely: -“I MUST start on a diet.” - -A mere trifle may bring on this thought. Such as: - -a) a saleswoman murmurs, “Well, dear, perhaps a size 38 _would_ be just -a wee bit more comfy.” - -b) a taxi driver asks, “Where to, Madam?” (they’ve always called you -“Miss”). - -c) a husbandly voice commands, “Sit in front with me, Sonnie, and give -mother the back seat where she can spread.” - -d) walking down Main Street you catch a quick, dreadfully candid glimpse -of yourself in a plate glass window. “Heavens!” - -If the THOUGHT has come to you, it is likely, alas, to be followed -swiftly by second, third, fourth, and fifth thoughts. Thus: - -2) “Oh well, I’m not so _very_ fat.” - -3) “As it is, I don’t eat enough to keep a bird alive.” - -4) “Anyhow, I come by it naturally—look at my own mother!” - -5) “Besides, diets are dreadful.” - -We won’t argue with you about thoughts 2, 3 or 4, assuming that you know -more about your weight, your intake, and your mother than we do. But -when you get to thought 5, we rise up, thus: - - - DIETS NEED NOT BE DREADFUL - -(If this booklet doesn’t prove it, then you go right on eating food and -we’ll have to eat the booklet.) - - - DON’T FALL FOR FALLACIES! - -You can easily talk yourself out of dieting by falling for one of those -old fallacies that women hug to their (ample) bosoms, namely: - -“What I _really_ need is a new girdle.” - - [Illustration: uncaptioned] - -“To be slim and svelte, all you need to do is to ooze yourself into our -Streamliner Stretch.” Sez the ad. “Pooh!” sez we. Common courtesy should -tell you that you have to meet a two-way stretch half-way. No -sixteen-ounce trifle of satin and elastic is going to cope with 160 -pounds of womanhood, and stay svelte. Science is wonderful, my dear, but -it’s not _that_ good! - -“I really need my extra weight for reserve.” - -We freely admit that camels are said to store up extra fat for reserve -in their humps. Camels lead hard lives. But when were _you_ last in the -Sahara Desert? - -“I haven’t the will power to go on a reducing diet.” - -It isn’t _will_ power so much as _choice_ power that’s needed. We -complimented a girl recently for sticking so faithfully to a diet. -“Honestly, it isn’t a bit hard now,” she said. “I simply looked myself -in the eye one day and asked, ‘Well, which do you choose—to step into a -nifty 36 without alterations? Or fudge cake?’ After I really set my mind -on the 36, the fudge cake just bored me.” (There must be a moral here -somewhere.) - -“Oh, well, I’ll start on a diet ... next week.” - -All we can say to this is that statistics (and human nature) prove that -you won’t. - - - THE CASE OF MRS. PLENTEOUS - -So far we’ve been appealing to your good looks. Here goes for a try at -your good sense. (You must have some, or you wouldn’t still be reading.) -We refer to good sense about health. - -Some women are beautiful, some are healthy, some are both, and some are -neither. And into the last class fall (or roll) the definitely -overweight. - - [Illustration: uncaptioned] - -Now you’re going to cry, “Nonsense! Look at Mrs. Plenteous; she’s -enormous, and as healthy as a horse.” - -Well, we don’t know Mrs. Plenteous personally, but we’ll take your word -that she’s a human being, and as such she was never intended to be -enormous. She was made according to a careful pattern that hasn’t varied -in thousands of years, by an expert designer who put strength and -usefulness and beauty into his designs. Mrs. Plenteous has the -regulation number of bones, muscles, and vital organs (barring -operations). None of them is enormous. Each was built to carry around a -certain weight without undue strain. If Mrs. Plenteous is enormous, her -organs are carrying around an enormous strain. They _can_ take it—for a -while—and they _will_—for a while. But Mrs. Plenteous is not really -healthy, she’s just lucky—so far. - - - DON’T TAKE OUR WORD FOR IT - -Ask your doctor. Ask your insurance agent (if you can edge in a word). -They will tell you, we think, that excessive waistlines tend to go along -with shorter lifelines. Medical records warn us that the overweight (or -underweight, see page 21) person is much more susceptible to illness -than the person whose weight is normal. And how surgeons loathe -operating through layers of fat! And by the way, look around you at a -roomful of elderly people. Aren’t most of them rather willowy? The -“enormous” ones left early. - - - SAFETY FIRST! - -There are so many tricky health questions involved in reducing that we -are not going to take the responsibility of advising you specifically -how to do it. We do suggest, however, that you: - -1) See your doctor. If you haven’t a doctor of your own, see somebody -else’s. He’ll be glad to become yours for the asking. He knows much more -about you than you do, having spent a great deal of time and money to -learn it, which you never did. Perhaps an ordinary reducing diet is not -for you. Perhaps you have funny glands or a messy metabolism, which he -will discover by careful tests and experiments. Perhaps you are not as -overweight as you think you are. - -2) Do what your doctor tells you. This will surprise him very much, but -will also please and flatter him, and will cause him to work like mad on -your case. - - [Illustration: uncaptioned] - -3) Don’t take any advice from your friends. You know very well that you -don’t agree with their politics, approve of their hats, or care much for -their children. Why should you trust them on a matter much more intimate -and vital? - -4) Don’t try short cuts. It took time to put on those extra pounds, and -it will take time to get them off. Don’t be beguiled by success stories -of fad diets or slimming salts. You want to reduce your weight -_only_—not your chances of life, liberty and the pursuit of happiness. -These magic potions may be harmless in nine cases out of ten, but it’s -maybe just _your_ luck to draw number ten! - - [Illustration: uncaptioned] - - - WHERE DO WE GO FROM HERE, GIRLS? - -... into the pantry! To hear us talk about diets you might be thinking -that we disapprove of food in general. Not so; we love it! Both kinds, -the Protective Foods and the Energy Foods. - - - LIVE—AND ENJOY LIFE - -The Protective Foods keep you alive. The Energy Foods keep you enjoying -life. Energy foods are like the gas in your car; they give you the quick -start, the power to go places, the speed to get there fast. If you’ve -ever run out of gas on a country road, you know how important energy is. - -Energy foods are delicious. And fattening. Let’s boldly mention a few: - - Chocolate eclairs, pies, French pastries, griddle cakes, shortcake, - rich salad dressings—yummy! - -If you would reduce yourself, reduce them first! Of course, there are -other Energy Foods without so much glamor but with more honest goodness -(and less fat). We refer to such friends of humanity as bread and -potatoes. Don’t see too much of them, but don’t snub them entirely. And -whenever you reduce _any_ of the Energy Foods, be sure to put in their -places more of the Protective Foods. - -For the Protective Foods are like the brakes on your car. They keep you -out of trouble. They build up your blood by bringing it minerals and -vitamins. They help you repel colds and other worse things (if there -_are_ any worse things). - -We can conceal from you no longer the fact that these good, reliable, -tasty and health building foods include: - - - MILK—VEGETABLES—FRUITS—EGGS—MEAT—CHEESE - -Whatever you weigh, you need both kinds of food. So don’t go cutting out -all energy foods and then, when you get to feeling droopy, say we told -you to do it. WE NEVER DID. - - - DID SOMEBODY SAY “MILK”? - -At this point some pupil is sure to raise her hand and ask, “Oh, but -isn’t milk _terribly_ fattening?” - - [Illustration: uncaptioned] - -No, Gwendolyn, it isn’t. Milk gets its chief fame from calcium. Calcium -may sound like a pretty dull mineral, but believe us, it’s worth its -weight in gold. In fact, if you have plenty of calcium in your teeth, -you won’t need so much gold. As for bones, they are full of calcium, or -should be. Milk also contains several vitamins and a dozen or so other -minerals. In fact, milk is a mineral mine (and yours, too, since there’s -plenty for both of us). - -Moreover, milk is rich in proteins. And proteins are the material from -which your muscles are made. If you have no muscles to speak of, please -consider that we are speaking of your husband’s muscles. (If _he_ has -none, we have just been wasting our time.) - - - BABY TALK - -Some people seem to think that milk is for babies only. You might just -as well say that baths are for babies only. Or love, or petting. No one -ever outgrows the need for milk (or baths or love or petting). No other -food will do as much to maintain health throughout life. - - - - - Why, THIS Isn’t Bad! - - -To prove that you can diet and like it, here is a sample of a -delicious—but discreet—menu. Be guided in quantities by _your_ calorie -needs. See page 20. (For the not-very-active, reducing diets average -1,400 to 1,500 calories a day.) - - Breakfast - Sliced Orange - Poached Egg - Buttered Toast - Milk - Coffee or Tea - Luncheon - Open-face Grilled Cheese Sandwich - Tomato - Cabbage Slaw - Fruit Cup - Milk - Dinner - Broiled Fish or Steak - Green Beans - Combination Salad, Lemon Juice - Bread and Butter - Ice Cream - Average servings. See pages 30 to 35. - Calories for the day—1,450 to 1,500. - - - CONCERNING CALORIES - -You probably know about calories. There’s been a lot of talk about them. -In case, however, you still confuse them with vitamins, we point out -that a calorie is simply a rather nice word for a measurement of energy. -If you weigh too much, you aren’t using up calories as fast as you are -taking them in. - -In case you have vowed to carry this booklet around with you until you -have lost such and such a number of pounds—and it might be a good -idea—we have gone to considerable pains to make lists of foods with the -number of calories in each. We have not counted these calories -personally, but somebody with better eyes than ours has, and you may -rely on his count. (See pages 30 to 35.) - - - WORDS TO LADIES OF WILL POWER - -If you need to reduce, take your excess weight off gradually (no more -than 1 to 2 pounds weekly) by cutting your calories every day. Try -eating 500 to 1,000 calories less daily until you discover what it takes -to lose the desired amount. Pick your calories to reduce your weight, -not your disposition. - -When you reach the weight at which you _feel_ best and _look_ best, -don’t get wobbly in will power or careless in eating. - -This may take some figuring, but remember, this booklet is all about -figures anyhow. - -THANK YOU for going all this way with us. We hope that you’ll find it -was well worth the time. If we ever meet you face to face we’ll probably -exclaim, “Darling, how WELL you look! Haven’t you lost some weight?” - - - UP THE SCALE - - [Illustration: uncaptioned] - -The next few pages are written on an ascending scale for those who want -to go up, up, UP to Par: - - Par in vitality - Par in energy - Par in good looks - -We spoke pretty sternly to a certain Mrs. Plenteous. Now let us give -thought to Mrs. Plenteous’ sister-under-the-skin-and-bones, Miss Gaunt. - -For months Miss Gaunt’s overstuffed friends may have fawned on her -figure: - -“You’re so _slender_, my dear!” Now “slender” is indeed a flattering -word. But any good dictionary will list some sinister synonyms: spare, -lank, skinny, scrawny, scraggly, and spindly, to name a few. Some day -the remark will be: “You’re so skin—er—slender, my dear!”—and Miss Gaunt -will feel flattened—not flattered. - -And perhaps she’ll take a good long look at herself, noting certain -hollows in the cheek, certain knobs in the elbows, a certain chronic -weariness, (not to mention crossness) and she’ll think: “Maybe I -_should_ try to build up a little.” When that time comes, we do hope -that Mrs. Plenteous lends her this booklet. - - - FIGURE IT OUT - -Many over or underweight people love to blame their figures on their -ancestors. (If they’re perfect 36’s, of course, they take all the credit -themselves.) “My dear grandmother weighed 200 pounds, so there’s not a -thing I can do about it,” beams Mrs. Plenteous, splashing the third lump -of sugar in her coffee. “_My_ family tree was a beanpole,” sighs Miss -Gaunt. “No thanks—no sugar or cream.” - -The truth is that, according to anthropologists, there are in general -three types of body build: the stout, the medium, and the lean. You may -possibly have inherited your grandmother’s type of figure, just as you -may also have inherited her house. But there’s no law against remodeling -the house—or the figure. Surely the smart thing is to make the house the -best possible house of its type, one which you’ll enjoy living in; and -the figure the best possible figure of _its_ type—one you’ll enjoy -living _with_. - - [Illustration: uncaptioned] - - - IT SHOULD BE DONE - -Perhaps we’ve dwelt overmuch on the good looks angle. But surely the -right angle on good looks is good health. To be under par is to be -caught short on the reserves which, if you have them, do so much to -cushion the bumps of hectic modern living, and ward off the illnesses -that pounce so gleefully on the tired, the rundown, the undernourished -human frame. - - - IT CAN BE DONE - -A wise nutritionist has said, “There are two ways of building up, just -as there are two ways of getting rich. One is to cut down on your -expenses, the other is to increase your income.” - -The “expenses” are energy, and you can decrease them by taking more -rest, less violent exercise, more sleep, and by keeping calm. The -“income” is food. And the thing to do with it is to eat _more_ of it—and -_more choosily_ of it! For though music may be the food of love, the -food of growth is groceries! - -Too often have we heard languid creatures wail, “But I’m not hungry—I -can’t swallow a _thing_!” To them from us goes a simple but hearty -“Nonsense!” - - [Illustration: uncaptioned] - -Swallowing is an ordinary mechanical act which almost anybody can -perform, providing there is no foreign body in the throat (in which case -hang by your heels or call your doctor). The hitch is that most people -who claim that they can’t eat are waiting for appetite to say when. Now -your appetite is a fickle counselor and often does not have your best -interest at heart. Just look what it does to Mrs. Plenteous! Our advice -is this: Ignore it and eat anyhow. Chances are that appetite, surprised -and stimulated by regular shipments of body-building food, will come to -life and get back on the job. - -Other non-eaters insist that their stomachs are too small. Well, -stomachs are timid creatures. If they don’t get much they quit expecting -much. And they shrink. But they are flexible organs and adapt well to -inflation. Start feeding them more, and they’ll take it—and like it. -Start gradually, though, and give them time to adjust. Eat oftener and -less at a time. And at regular times! Increase your calories by 500 to -1,000 a day (see pages 30 to 35). But don’t just pile them on. Team them -up with their right partners—the PROTEINS, VITAMINS, MINERALS. And of -course don’t take our word for _anything_ without checking with your -doctor! - - - MRS. PLENTEOUS SHOULDN’T PEEK - -The next few pages may be a little hard on Mrs. Plenteous, so we hope -she left us on page 20. For from here on in we get just voracious about -food. “Help yourself,” Miss Gaunt— - -NOT to a cup of bouillon—BUT to a brimming bowl of cream soup - -NOT to lettuce leaves and lemon juice—BUT to a salad bowl, tangy with -cheese and dressing - -NOT to a dry rye crisp—BUT to those warm rolls and butter - -NOT to just wafers of lean meat—BUT to a thick pork chop sometimes—with -gravy - -NOT to a modest glass of milk twice a day—BUT to an _extra_ glass or a -double chocolate malted maybe. - - [Illustration: uncaptioned] - - - WHO SAID MILK - -Milk? Ah, now there’s a beverage both Mrs. P. and Miss G. can sip with -sociability. For milk is the menu’s best builder-upper and is essential -whether you’re headed UP or DOWN. But while Mrs. Plenteous should stick -to plain, whole milk, (with such companions as cottage cheese, American -cheese, plain ice cream, and some butter) Miss Gaunt may let herself go -on parts of milk that will stick to _her_—cream, butter, and cream -cheeses. - -Milk has many virtues: It adds to the food income without cramming bulk -into those small stomachs previously noted. And it is the world’s best -mixer, combining graciously with hundreds of other foods, enhancing and -enriching them. - -Consider a few of the forms milk can assume. Every one is a boost for -Miss Gaunt as she goes up, up, UP that scale: - - cereals cooked with milk - eggs poached in milk - vegetables anointed with butter - cheese souffles - potatoes, scalloped, mashed, or creamed - custards and custard sauces - oyster stew—half and half - cakes, cookies, tarts—with ice cream - strawberries, peaches and cream - cantaloupe _à la mode_, pie _à la mode_— - -Indeed, anything _à la mode_ is the right mode for Miss Gaunt! - -Whee! Merely setting down such a list makes us feel as though we’d put -on ten pounds. Pardon us while we unhook our stays! - - [Illustration: uncaptioned] - -And may you, Miss Gaunt, soon be doing the same! BUT—don’t overdo it! -Mrs. Plenteous knows it is hard to _melt_. Set your goals to look and -feel your best. - - - - - TABLE OF CALORIES - - -Take your calories in good, reliable, tasty, and health-building foods -first. Expand cautiously. - - DAIRY PRODUCTS - Average Serving Calories - - Whole Milk 1 glass (8 oz.) 170 - Skimmed Milk 1 glass 85 - Buttermilk 1 glass 85 - Cheese (American) 1 ounce 110 - Cottage Cheese, creamed ½ cup 120 - Cream Cheese 2 tablespoons 110 - Cream (coffee) 2 tablespoons 60 - Cream (heavy) 2 tablespoons 100 - Cream (whipped) 2 tablespoons 50 - Half-and-half ¼ cup 80 - Butter 1 tablespoon 100 - Ice Cream ⅙ quart 205 - - VEGETABLES (raw) - - Lettuce ¼ head 10 - Cabbage 1 cup 25 - Celery 2 stalks 5 - Carrots 1 medium 20 - - GREEN VEGETABLES (cooked) - - Cabbage ½ cup 20 - Greens ½ cup 25 - Asparagus ½ cup 20 - Green Beans ½ cup 15 - Broccoli ½ cup 20 - - ROOT VEGETABLES (cooked) - - Carrots ½ cup 20 - Beets ½ cup 35 - Potato (plain) 1 medium 100 - Potatoes (scalloped) ½ cup 120 - Potatoes (mashed) ½ cup 120 - Sweet Potato 1 medium 180 - - OTHER VEGETABLES (cooked) - - Tomato (fresh) 1 medium 25 - Tomato Juice ½ cup 25 - Peas ½ cup 65 - Corn ½ cup 70 - Onions ½ cup 40 - Hubbard Squash ½ cup 50 - - SALADS - - Cabbage (vinegar dressing) ½ cup 50 - Cabbage (cream dressing) ½ cup 85 - Banana-Nut (mayonnaise) ½ cup 260 - Mixed Green (Fr. dressing) ½ cup 70 - Combination (lemon juice) 1 medium 40 - Perfection (no dressing) ½ cup 85 - Potato (mayonnaise) ½ cup 185 - Waldorf (mayonnaise) 3 hp. tbsp. 140 - Dressing, French 1 tablespoon 60 - Dressing, fruit 1 tablespoon 50 - Dressing, mayonnaise 1 tablespoon 90 - Dressing, boiled 1 tablespoon 30 - - FRUITS (fresh) - - Apple 1 medium 75 - Apple (baked, sweetened) 1 large 200 - Apricots 5 medium 80 - Banana 1 medium 90 - Avocado ⅓ pear 165 - Grapefruit ½ medium 75 - Lemon Juice 1 tablespoon 5 - Orange 1 medium 70 - Orange Juice 1 cup 110 - Peach 1 medium 50 - Pear 1 medium 65 - Pineapple ¾″ slice 45 - Raspberries ½ cup 35 - Prunes (dried) 4 large 100 - Cantaloupe ½ of 5″ melon 50 - - FRUIT (canned) - - Apricots 3 large halves 100 - Cherries (Royal Ann) ½ cup 100 - Fruit Cup ½ cup 90 - Peaches 2 large halves 100 - Pineapple 3½″ × ½″ 50 - - CREAMED DISHES - - Creamed Eggs 1, ¼ cup sauce 175 - Creamed Carrots ½ cup 70 - Macaroni and Cheese ¾ cup 350 - Cheese Souffle ¾ cup 150 - - MEAT, FISH, POULTRY, EGGS - - Steak (broiled, gravy) 2″ × 3″ × ½″ 100 - Lamb Chop 1 medium 130 - Pork Chop (broiled, lean) 1 medium 200 - Roast Beef 3¾″ × 3½″ × ¼″ 150 - Meat Loaf (beef) 4″ × 2½″ × ½″ 150 - Hamburger 1 medium 200 - Beef Hash ¾ cup 200 - Ham (boiled, lean) 5″ × 5″ × ⅛″ 115 - Liver 4″ × 3″ × ½″ 100 - Bacon 2-3 Slices 100 - Lamb Stew 1 cup 390 - Fish (steamed, broiled) 1 medium serv. 100 - Salmon ⅓ cup 100 - Chicken ¼ cup 100 - Egg (soft-cooked, poached) 1 75 - Egg (pan scrambled) 1 120 - - BREAD STUFFS AND CEREALS - - Griddle Cakes 2 med. cakes 120 - Waffle 1 medium 215 - Biscuits 2 small 130 - Bread l-ounce slice 75 - Cooked Cereal ½ cup 70 - Muffin 2¾″ diam. 135 - Zwieback 3¼″ × 1¼″ × ½″ 35 - Corn Bread 2″ × 2″ × 2″ 140 - French Toast 4″ × 3¾″ × ½″ 150 - Rye Wafer 1 small 20 - Cracker (saltine) 2″ square 15 - - LENTILS AND NUTS - - Limas (dried, cooked) ½ cup 140 - Limas (fresh, cooked) ½ cup 75 - Navy Beans (stewed) ½ cup 100 - Baked Pork and Beans ½ cup 160 - Peanut Butter 1 tablespoon 90 - Peanuts 10 50 - Pecans 6 50 - Cashews 6-8 90 - - DESSERTS AND PASTRY - - Baked Custard ½ cup 140 - Rice Pudding ½ cup 165 - Bread Pudding ½ cup 200 - Chocolate Pudding ½ cup 220 - Cornstarch Pudding ½ cup 140 - Filled Cream Puff 1 medium 175 - Sponge Cake 2¼″ × 2¾″ × 1½″ 100 - Plain Cake 2″ × 2″ × 1″ 100 - Layer Cake (iced) 2″ sector 400 - Plain Cookies 2 medium 100 - Doughnut 1, medium 135 - Apple Pie ⅛, 9″ pie 230 - Cherry Pie ⅛, 9″ pie 370 - Coconut Custard Pie ⅛, 9″ pie 355 - Custard Pie ⅛, 9″ pie 200 - Mince Pie ⅛, 9″ pie 340 - Lemon Meringue Pie ⅛, 9″ pie 340 - Pumpkin Pie ⅛, 9″ pie 275 - Cheese Cake 2½″ sector 275 - - SOUPS - - Cream Soups 1 cup 200 - Oyster Stew 1 cup 240 - Bouillon ¾ cup 9 - Split Pea ¾ cup 200 - Clear Tomato ¾ cup 60 - Vegetable (broth type) ¾ cup 55 - - SANDWICHES - - Chicken Salad 1 245 - Grilled Cheese (open) 1, 1 sl. bread 215 - Egg Salad 1 280 - Ham 1 280 - Lettuce and Tomato 1 200 - Peanut Butter 1 300 - Swiss Cheese 1 270 - - MISCELLANEOUS - - Fudge l¼″ × 1″ × ¾″ 100 - Chocolate Sundae 1 medium 215 - Ice Cream Soda Fountain size 260 - Chocolate Almond Bar 1 small 130 - Cocoa ¾ cup 180 - Choc. Malted Milk Fountain size 500 - Chop Suey 1 cup 400 - Brown Gravy ¼ cup 100 - Soft Drinks 1 bottle, 8 oz. 110 - Sugar 1 tablespoon 50 - Jams, Jellies 1 tablespoon 55 - Pretzels 5 small sticks 20 - - - - - TO LADIES IN WEIGHTING - - -Keep a regular record, using the same scales, if possible. - - DATE WEIGHT - - _______ _______ - _______ _______ - _______ _______ - _______ _______ - _______ _______ - _______ _______ - _______ _______ - _______ _______ - _______ _______ - - - - - Transcriber’s Notes - - -—Silently corrected a few typos, including listed errata. - -—Retained publication information from the printed edition: this eBook - is public-domain in the country of publication. - -—In the text versions only, text in italics is delimited by - _underscores_. - - - - - - - -End of the Project Gutenberg EBook of Down the Scale or Up, by Barbara Abel - -*** END OF THIS PROJECT GUTENBERG EBOOK DOWN THE SCALE OR UP *** - -***** This file should be named 63264-0.txt or 63264-0.zip ***** -This and all associated files of various formats will be found in: - http://www.gutenberg.org/6/3/2/6/63264/ - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - -Updated editions will replace the previous one--the old editions will -be renamed. - -Creating the works from print editions not protected by U.S. copyright -law means that no one owns a United States copyright in these works, -so the Foundation (and you!) can copy and distribute it in the United -States without permission and without paying copyright -royalties. 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} -p.book { margin-left:2em; text-indent:-2em; } -p.review { margin-left:2em; text-indent:-2em; font-size:80%; } -p.pcap { margin-left:0em; text-indent:0; text-align:center; margin-top:0; } -p.pcapc { margin-left:4.7em; text-indent:0em; text-align:justify; } -span.attr { font-size:80%; font-family:sans-serif; } -span.pn { display:inline-block; width:4.7em; text-align:left; margin-left:0; text-indent:0; } -</style> -</head> -<body> - - -<pre> - -The Project Gutenberg EBook of Down the Scale or Up, by Barbara Abel - -This eBook is for the use of anyone anywhere in the United States and most -other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms of -the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll have -to check the laws of the country where you are located before using this ebook. - -Title: Down the Scale or Up - -Author: Barbara Abel - -Release Date: September 22, 2020 [EBook #63264] - -Language: English - -Character set encoding: UTF-8 - -*** START OF THIS PROJECT GUTENBERG EBOOK DOWN THE SCALE OR UP *** - - - - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - - - - - - -</pre> - -<div id="cover" class="img"> -<img id="coverpage" src="images/cover.jpg" alt="Down the Scale Or Up...." width="500" height="760" /> -</div> -<div class="box"> -<h1><i class="cur">Down the Scale -<br />Or Up...</i></h1> -<p class="center"><span class="ss"><i>by</i> -<br />BARBARA ABEL</span></p> -<p class="center"><span class="ssn"><span class="small">Copyright 1939—Revised 1948</span></span> -<br /><span class="ss">NATIONAL DAIRY COUNCIL CHICAGO 6</span> -<br /><span class="small">(19) 1958</span></p> -<p class="jr1"><i class="cur">This will be music to your ears</i></p> -</div> -<div class="pb" id="Page_2">2</div> -<h2 id="c1"><span class="small"><span class="large"><i>Introduction</i></span></span> -<br /><span class="ss">TO SLENDERNESS</span></h2> -<div class="img"> -<img src="images/p02.jpg" alt="uncaptioned" width="113" height="301" /> -</div> -<p>Not skinniness! It’s no light -matter, Hortense, this question -of figures. You can <i>figure</i> on that. -Even the new styles won’t hide -the awful fact that you bulge -where you shouldn’t, OR that you -own <i>no</i> curves where you should.</p> -<p>Yes, it’s a tough racket melting the too, -too solid flesh. Figure how much you have -crept up on the scale, let your doctor -figure how fast you dare go down without -landing—flop—farther than you ever intended. -This little book? It’s encouragement, -blandishment, a little judicious -enragement—but it isn’t medicament.</p> -<p>How about reducing tricks? Well, -Dumpling, let’s take a look. Glands? A -<span class="pb" id="Page_3">3</span> -slick trick for a few, probably not you. -Bath salts? They dissolve the budget, -nothing more. Laxatives? Money in the -promoter’s pocket. Thyroid and other -drugs? No, no, NO!</p> -<p>Suppose you want to go up the scale? -Put some curves in place of angles? Improve -the pep and disposition? Reverse -what the fat gal does. Where she envies, -you eat. Where she hustles, you rest. -When she refuses a snack, you snatch it.</p> -<p>Either way you go on the scale—up or -down—it comes back largely to how much -you eat, when, and most important, <i>what</i>. -Either way you go, don’t neglect—milk, -cheese, eggs, meat, and fish—fruits, vegetables, -and whole-grain cereals. Emphasize -salt and water to gain, cut down on -both to lose.</p> -<p>Cheerio, whichever way you’re bound. -The diet does it. You can figure on that, -lady!</p> -<div class="img"> -<img src="images/p02a.jpg" alt="W. W. Bauer" width="300" height="54" /> -</div> -<div class="verse"> -<p class="t0">W. W. BAUER, M.D.</p> -<p class="t0">Director, Bureau of Health Education</p> -<p class="t0">American Medical Association</p> -</div> -<div class="pb" id="Page_4">4</div> -<h3 id="c2"><span class="ss">DESIRABLE WEIGHTS FOR WOMEN -<br />Ages 25 and Over</span></h3> -<p>After thirty it is better to be weighed in -the balance and found wanting.</p> -<table class="center"> -<tr class="th"><th colspan="2">HEIGHT (with shoes) </th><th colspan="3">WEIGHT IN POUNDS (as ordinarily dressed)</th></tr> -<tr class="th"><th> </th><th> </th><th>Small Build </th><th>Medium Build </th><th>Large Build</th></tr> -<tr><td class="r">4 ft. </td><td class="r">11 in. </td><td class="r">104-111 </td><td class="r">110-118 </td><td class="r">117-127</td></tr> -<tr><td class="r">5 ft. </td><td class="r">0 in. </td><td class="r">105-113 </td><td class="r">112-120 </td><td class="r">119-129</td></tr> -<tr><td class="r">5 ft. </td><td class="r">2 in. </td><td class="r">110-118 </td><td class="r">117-125 </td><td class="r">124-135</td></tr> -<tr><td class="r">5 ft. </td><td class="r">4 in. </td><td class="r">116-125 </td><td class="r">124-132 </td><td class="r">131-142</td></tr> -<tr><td class="r">5 ft. </td><td class="r">6 in. </td><td class="r">123-132 </td><td class="r">130-140 </td><td class="r">138-150</td></tr> -<tr><td class="r">5 ft. </td><td class="r">8 in. </td><td class="r">129-139 </td><td class="r">137-147 </td><td class="r">145-158</td></tr> -<tr><td class="r">5 ft. </td><td class="r">10 in. </td><td class="r">136-147 </td><td class="r">145-155 </td><td class="r">152-166</td></tr> -</table> -<div class="pb" id="Page_5">5</div> -<h2 id="c3"><span class="small">COMES THE DAY!</span></h2> -<div class="img"> -<img src="images/p03.jpg" alt="uncaptioned" width="300" height="186" /> -</div> -<p>There comes a day in many a woman’s -life when she has a THOUGHT. Namely: -“I MUST start on a diet.”</p> -<p>A mere trifle may bring on this thought. -Such as:</p> -<p>a) a saleswoman murmurs, “Well, -dear, perhaps a size 38 <i>would</i> be just a -wee bit more comfy.”</p> -<p>b) a taxi driver asks, “Where to, -Madam?” (they’ve always called you -“Miss”).</p> -<p>c) a husbandly voice commands, “Sit -in front with me, Sonnie, and give -<span class="pb" id="Page_6">6</span> -mother the back seat where she can -spread.”</p> -<p>d) walking down Main Street you -catch a quick, dreadfully candid glimpse -of yourself in a plate glass window. -“Heavens!”</p> -<p>If the THOUGHT has come to you, -it is likely, alas, to be followed swiftly -by second, third, fourth, and fifth -thoughts. Thus:</p> -<p>2) “Oh well, I’m not so <i>very</i> fat.”</p> -<p>3) “As it is, I don’t eat enough to keep -a bird alive.”</p> -<p>4) “Anyhow, I come by it naturally—look -at my own mother!”</p> -<p>5) “Besides, diets are dreadful.”</p> -<p>We won’t argue with you about -thoughts 2, 3 or 4, assuming that you -know more about your weight, your -intake, and your mother than we do. -But when you get to thought 5, we rise -up, thus:</p> -<div class="pb" id="Page_7">7</div> -<h3 id="c4">DIETS NEED NOT BE DREADFUL</h3> -<p>(If this booklet doesn’t prove it, then -you go right on eating food and we’ll -have to eat the booklet.)</p> -<h3 id="c5">DON’T FALL FOR FALLACIES!</h3> -<p>You can easily talk yourself out of -dieting by falling for one of those old -fallacies that women hug to their (ample) -bosoms, namely:</p> -<p>“What I <i>really</i> need is a new girdle.”</p> -<div class="img"> -<img src="images/p04.jpg" alt="uncaptioned" width="125" height="269" /> -</div> -<p>“To be slim and svelte, all you need -to do is to ooze yourself into our -Streamliner Stretch.” Sez the ad. -“Pooh!” sez we. Common courtesy -should tell you -that you have to -meet a two-way -stretch half-way. -No sixteen-ounce -trifle of satin -and elastic is -<span class="pb" id="Page_8">8</span> -going to cope with 160 pounds of womanhood, -and stay svelte. Science is -wonderful, my dear, but it’s not <i>that</i> -good!</p> -<p>“I really need my extra weight for -reserve.”</p> -<p>We freely admit that camels are -said to store up extra fat for reserve -in their humps. Camels lead hard -lives. But when were <i>you</i> last in the -Sahara Desert?</p> -<p>“I haven’t the will power to go on -a reducing diet.”</p> -<p>It isn’t <i>will</i> power so much as <i>choice</i> -power that’s needed. We complimented -a girl recently for sticking so faithfully -to a diet. “Honestly, it isn’t a bit -hard now,” she said. “I simply looked -myself in the eye one day and asked, -‘Well, which do you choose—to step -into a nifty 36 without alterations? -Or fudge cake?’ After I really set my -<span class="pb" id="Page_9">9</span> -mind on the 36, the fudge cake just -bored me.” (There must be a moral here -somewhere.)</p> -<p>“Oh, well, I’ll start on a diet ... -next week.”</p> -<p>All we can say to this is that statistics -(and human nature) prove that you -won’t.</p> -<h3 id="c6">THE CASE OF MRS. PLENTEOUS</h3> -<p>So far we’ve been appealing to your -good looks. Here goes for a try at your -good sense. (You must have some, or -you wouldn’t still be reading.) We refer -to good sense about health.</p> -<p>Some women are beautiful, some are -healthy, some are -both, and some are -neither. And into -the last class fall -(or roll) the definitely -overweight.</p> -<div class="img"> -<img src="images/p05.jpg" alt="uncaptioned" width="153" height="150" /> -</div> -<div class="pb" id="Page_10">10</div> -<p>Now you’re going to cry, “Nonsense! -Look at Mrs. Plenteous; she’s enormous, -and as healthy as a horse.”</p> -<p>Well, we don’t know Mrs. Plenteous -personally, but we’ll take your word -that she’s a human being, and as such -she was never intended to be enormous. -She was made according to a careful -pattern that hasn’t varied in thousands -of years, by an expert designer who -put strength and usefulness and beauty -into his designs. Mrs. Plenteous has -the regulation number of bones, muscles, -and vital organs (barring operations). -None of them is enormous. Each was -built to carry around a certain weight -without undue strain. If Mrs. Plenteous -is enormous, her organs are carrying -around an enormous strain. They <i>can</i> -take it—for a while—and they <i>will</i>—for -a while. But Mrs. Plenteous is not -really healthy, she’s just lucky—so far.</p> -<div class="pb" id="Page_11">11</div> -<h3 id="c7">DON’T TAKE OUR WORD FOR IT</h3> -<p>Ask your doctor. Ask your insurance -agent (if you can edge in a word). They -will tell you, we think, that excessive -waistlines tend to go along with shorter -lifelines. Medical records warn us that -the overweight (or underweight, see page -21) person is much more susceptible to -illness than the person whose weight is -normal. And how surgeons loathe operating -through layers of fat! And by the way, -look around you at a roomful of elderly -people. Aren’t most of them rather willowy? -The “enormous” ones left early.</p> -<h3 id="c8">SAFETY FIRST!</h3> -<p>There are so many tricky health questions -involved in reducing that we are -not going to take the responsibility of -advising you specifically how to do it. -We do suggest, however, that you:</p> -<div class="pb" id="Page_12">12</div> -<p><b>1) See your doctor.</b> If you haven’t -a doctor of your own, see somebody -else’s. He’ll be glad to become yours -for the asking. He knows much more -about you than you do, having spent a -great deal of time and money to learn -it, which you never did. Perhaps an -ordinary reducing diet is not for you. -Perhaps you have funny glands or a -messy metabolism, which he will discover -by careful tests and experiments. -Perhaps you are not as overweight as -you think you are.</p> -<p><b>2) Do what your doctor tells you.</b> -This will surprise him very much, but -will also please -and flatter him, -and will cause him -to work like mad -on your case.</p> -<div class="img"> -<img src="images/p06.jpg" alt="uncaptioned" width="100" height="136" /> -</div> -<div class="pb" id="Page_13">13</div> -<p><b>3) Don’t take any advice from -your friends.</b> You know very well that -you don’t agree with their politics, -approve of their hats, or care much for -their children. Why should you trust -them on a matter much more intimate -and vital?</p> -<p><b>4) Don’t try short cuts.</b> It took -time to put on those extra pounds, -and it will take time to get them off. -Don’t be beguiled by success stories of -fad diets or slimming salts. You want -to reduce your weight <i>only</i>—not your -chances of life, liberty and the pursuit -of happiness. These magic potions may -be harmless in -nine cases out of -ten, but it’s maybe -just <i>your</i> luck -to draw number -ten!</p> -<div class="img"> -<img src="images/p06a.jpg" alt="uncaptioned" width="143" height="130" /> -</div> -<div class="pb" id="Page_14">14</div> -<h3 id="c9">WHERE DO WE GO FROM HERE, GIRLS?</h3> -<p>... into the pantry! To hear us talk -about diets you might be thinking that -we disapprove of food in general. Not -so; we love it! Both kinds, the Protective -Foods and the Energy Foods.</p> -<h3 id="c10">LIVE—AND ENJOY LIFE</h3> -<p>The Protective Foods keep you alive. -The Energy Foods keep you enjoying -life. Energy foods are like the gas in -your car; they give you the quick start, -the power to go places, the speed to -get there fast. If you’ve ever run out of -gas on a country road, you know how -important energy is.</p> -<p>Energy foods are delicious. And -fattening. Let’s boldly mention a few:</p> -<blockquote> -<p>Chocolate eclairs, pies, French pastries, -griddle cakes, shortcake, rich -salad dressings—yummy!</p> -</blockquote> -<div class="pb" id="Page_15">15</div> -<p>If you would reduce yourself, reduce -them first! Of course, there are other -Energy Foods without so much glamor -but with more honest goodness (and -less fat). We refer to such friends of -humanity as bread and potatoes. Don’t -see too much of them, but don’t snub -them entirely. And whenever you reduce -<i>any</i> of the Energy Foods, be sure to -put in their places more of the Protective -Foods.</p> -<p>For the Protective Foods are like the -brakes on your car. They keep you -out of trouble. They build up your -blood by bringing it minerals and -vitamins. They help you repel colds -and other worse things (if there <i>are</i> -any worse things).</p> -<p>We can conceal from you no longer -the fact that these good, reliable, tasty -and health building foods include:</p> -<div class="pb" id="Page_16">16</div> -<h3 id="c11">MILK—VEGETABLES—FRUITS—EGGS—MEAT—CHEESE</h3> -<p>Whatever you weigh, you need both -kinds of food. So don’t go cutting out all -energy foods and then, when you get to -feeling droopy, say we told you to do it. -WE NEVER DID.</p> -<h3 id="c12">DID SOMEBODY SAY “MILK”?</h3> -<p>At this point some pupil is sure to raise -her hand and ask, “Oh, but isn’t milk -<i>terribly</i> fattening?”</p> -<div class="img"> -<img src="images/p07.jpg" alt="uncaptioned" width="106" height="150" /> -</div> -<p>No, Gwendolyn, it isn’t. Milk gets -its chief fame from calcium. Calcium -may sound like a pretty dull mineral, -but believe us, it’s worth its weight in -gold. In fact, if -you have plenty of -calcium in your -teeth, you won’t -need so much gold. -As for bones, they -<span class="pb" id="Page_17">17</span> -are full of calcium, or should be. Milk -also contains several vitamins and a -dozen or so other minerals. In fact, milk -is a mineral mine (and yours, too, since -there’s plenty for both of us).</p> -<p>Moreover, milk is rich in proteins. -And proteins are the material from -which your muscles are made. If you -have no muscles to speak of, please -consider that we are speaking of your -husband’s muscles. (If <i>he</i> has none, we -have just been wasting our time.)</p> -<h3 id="c13">BABY TALK</h3> -<p>Some people seem to think that milk -is for babies only. You might just as -well say that baths are for babies only. -Or love, or petting. No one ever outgrows -the need for milk (or baths or -love or petting). No other food will -do as much to maintain health throughout -life.</p> -<div class="pb" id="Page_18">18</div> -<h2 id="c14"><span class="small">Why, THIS Isn’t Bad!</span></h2> -<p>To prove that you can diet and like it, -here is a sample of a delicious—but discreet—menu. -Be guided in quantities by -<i>your</i> calorie needs. See <a href="#Page_20">page 20</a>. (For the -not-very-active, reducing diets average -1,400 to 1,500 calories a day.)</p> -<dl class="undent"><dt class="center"><b class="large">Breakfast</b></dt> -<dt>Sliced Orange</dt> -<dt>Poached Egg</dt> -<dt>Buttered Toast</dt> -<dt>Milk</dt> -<dt>Coffee or Tea</dt> -<dt class="center"><b class="large">Luncheon</b></dt> -<dt>Open-face Grilled Cheese Sandwich</dt> -<dt>Tomato</dt> -<dt>Cabbage Slaw</dt> -<dt>Fruit Cup</dt> -<dt>Milk</dt> -<dt class="center"><b class="large">Dinner</b></dt> -<dt>Broiled Fish or Steak</dt> -<dt>Green Beans</dt> -<dt>Combination Salad, Lemon Juice</dt> -<dt>Bread and Butter</dt> -<dt>Ice Cream</dt> -<dd><span class="small">Average servings. See pages <a href="#Page_30">30</a> to 35.</span></dd> -<dd><span class="small">Calories for the day—1,450 to 1,500.</span></dd></dl> -<div class="pb" id="Page_19">19</div> -<h3 id="c15">CONCERNING CALORIES</h3> -<p>You probably know about calories. -There’s been a lot of talk about them. -In case, however, you still confuse them -with vitamins, we point out that a calorie -is simply a rather nice word for a measurement -of energy. If you weigh too much, -you aren’t using up calories as fast as you -are taking them in.</p> -<p>In case you have vowed to carry this -booklet around with you until you have -lost such and such a number of pounds—and -it might be a good idea—we have -gone to considerable pains to make lists -of foods with the number of calories in -each. We have not counted these calories -personally, but somebody with better -eyes than ours has, and you may rely on -his count. (See pages <a href="#Page_30">30</a> to 35.)</p> -<div class="pb" id="Page_20">20</div> -<h3 id="c16">WORDS TO LADIES OF WILL POWER</h3> -<p>If you need to reduce, take your excess -weight off gradually (no more than 1 to -2 pounds weekly) by cutting your calories -every day. Try eating 500 to 1,000 calories -less daily until you discover what -it takes to lose the desired amount. Pick -your calories to reduce your weight, not -your disposition.</p> -<p>When you reach the weight at which -you <i>feel</i> best and <i>look</i> best, don’t get -wobbly in will power or careless in eating.</p> -<p>This may take some figuring, but remember, -this booklet is all about figures anyhow.</p> -<p>THANK YOU for going all this way -with us. We hope that you’ll find it was -well worth the time. If we ever meet you -face to face we’ll probably exclaim, “Darling, -how WELL you look! Haven’t you -lost some weight?”</p> -<div class="pb" id="Page_21">21</div> -<h3 id="c17">UP THE SCALE</h3> -<div class="img"> -<img src="images/p08.jpg" alt="uncaptioned" width="300" height="223" /> -</div> -<p>The next few -pages are written -on an ascending scale for -those who want to go up, up, -UP to Par:</p> -<div class="verse"> -<p class="t0">Par in vitality</p> -<p class="t0">Par in energy</p> -<p class="t0">Par in good looks</p> -</div> -<p>We spoke pretty sternly to a certain -Mrs. Plenteous. Now let us give thought -to Mrs. Plenteous’ sister-under-the-skin-and-bones, -Miss Gaunt.</p> -<p>For months Miss Gaunt’s overstuffed -friends may have fawned on her figure:</p> -<div class="pb" id="Page_22">22</div> -<p>“You’re so <i>slender</i>, my dear!” Now -“slender” is indeed a flattering word. -But any good dictionary will list some -sinister synonyms: spare, lank, skinny, -scrawny, scraggly, and spindly, to name -a few. Some day the remark will be: -“You’re so skin—er—slender, my dear!”—and -Miss Gaunt will feel flattened—not -flattered.</p> -<p>And perhaps she’ll take a good long -look at herself, noting certain hollows in -the cheek, certain knobs in the elbows, -a certain chronic weariness, (not to mention -crossness) and she’ll think: “Maybe -I <i>should</i> try to build up a little.” When -that time comes, we do hope that Mrs. -Plenteous lends her this booklet.</p> -<h3 id="c18">FIGURE IT OUT</h3> -<p>Many over or underweight people love -to blame their figures on their ancestors. -(If they’re perfect 36’s, of course, they -take all the credit themselves.) “My -<span class="pb" id="Page_23">23</span> -dear grandmother weighed 200 pounds, -so there’s not a thing I can do about it,” -beams Mrs. Plenteous, splashing the third -lump of sugar in her coffee. “<i>My</i> family -tree was a beanpole,” sighs Miss Gaunt. -“No thanks—no sugar or cream.”</p> -<p>The truth is that, according to anthropologists, -there are in general three types -of body build: the stout, the medium, -and the lean. You may possibly have -inherited your grandmother’s type of -figure, just as you may also have inherited -her house. But there’s no law against remodeling -the house—or the figure. Surely -the smart thing is to -make the house the best -possible house of its -type, one which you’ll -enjoy living in; and the -figure the best possible -figure of <i>its</i> type—one -you’ll enjoy living <i>with</i>.</p> -<div class="img"> -<img src="images/p09.jpg" alt="uncaptioned" width="68" height="149" /> -</div> -<div class="pb" id="Page_24">24</div> -<h3 id="c19">IT SHOULD BE DONE</h3> -<p>Perhaps we’ve dwelt overmuch on the -good looks angle. But surely the right -angle on good looks is good health. To -be under par is to be caught short on -the reserves which, if you have them, -do so much to cushion the bumps of hectic -modern living, and ward off the illnesses -that pounce so gleefully on the tired, -the rundown, the undernourished human -frame.</p> -<h3 id="c20">IT CAN BE DONE</h3> -<p>A wise nutritionist has said, “There -are two ways of building up, just as there -are two ways of getting rich. One is to -cut down on your expenses, the other is -to increase your income.”</p> -<p>The “expenses” are energy, and you -can decrease them by taking more rest, -less violent exercise, more sleep, and by -<span class="pb" id="Page_25">25</span> -keeping calm. The “income” is food. And -the thing to do with it is to eat <i>more</i> of it—and -<i>more choosily</i> of it! For though -music may be the food of love, the food -of growth is groceries!</p> -<p>Too often have we heard languid creatures -wail, “But I’m not hungry—I can’t -swallow a <i>thing</i>!” To them from us goes -a simple but hearty “Nonsense!”</p> -<div class="img"> -<img src="images/p10.jpg" alt="uncaptioned" width="152" height="150" /> -</div> -<p>Swallowing is an ordinary mechanical -act which almost anybody can perform, -providing there is no foreign body in the -throat (in which case hang by your heels -or call your doctor). The hitch is that -most people who claim that -they can’t eat are waiting for -appetite to say when. Now your -appetite is a fickle -counselor and often -does not have -your best interest -<span class="pb" id="Page_26">26</span> -at heart. Just look what it does to Mrs. -Plenteous! Our advice is this: Ignore it -and eat anyhow. Chances are that appetite, -surprised and stimulated by regular -shipments of body-building food, will -come to life and get back on the job.</p> -<p>Other non-eaters insist that their -stomachs are too small. Well, stomachs -are timid creatures. If they don’t get -much they quit expecting much. And they -shrink. But they are flexible organs and -adapt well to inflation. Start feeding them -more, and they’ll take it—and like it. -Start gradually, though, and give them -time to adjust. Eat oftener and less at a -time. And at regular times! Increase your -calories by 500 to 1,000 a day (see pages -<a href="#Page_30">30</a> to 35). But don’t just pile them on. -Team them up with their right partners—the -PROTEINS, VITAMINS, MINERALS. -And of course don’t take our -word for <i>anything</i> without checking with -your doctor!</p> -<div class="pb" id="Page_27">27</div> -<h3 id="c21">MRS. PLENTEOUS SHOULDN’T PEEK</h3> -<p>The next few pages may be a little hard -on Mrs. Plenteous, so we hope she left us -on <a href="#Page_20">page 20</a>. For from here on in we get -just voracious about food. “Help yourself,” -Miss Gaunt—</p> -<p>NOT to a cup of bouillon—BUT to a -brimming bowl of cream soup</p> -<p>NOT to lettuce leaves and lemon juice—BUT -to a salad bowl, tangy with -cheese and dressing</p> -<p>NOT to a dry rye crisp—BUT to those -warm rolls and butter</p> -<p>NOT to just wafers of lean meat—BUT -to a thick pork chop sometimes—with -gravy</p> -<p>NOT to a modest glass of milk twice a -day—BUT to an <i>extra</i> glass or a double -chocolate malted -maybe.</p> -<div class="img"> -<img src="images/p11.jpg" alt="uncaptioned" width="141" height="100" /> -</div> -<div class="pb" id="Page_28">28</div> -<h3 id="c22">WHO SAID MILK</h3> -<p>Milk? Ah, now there’s a beverage both -Mrs. P. and Miss G. can sip with sociability. -For milk is the menu’s best builder-upper -and is essential whether you’re -headed UP or DOWN. But while Mrs. -Plenteous should stick to plain, whole -milk, (with such companions as cottage -cheese, American cheese, plain ice cream, -and some butter) Miss Gaunt may let -herself go on parts of milk that will stick -to <i>her</i>—cream, butter, and cream cheeses.</p> -<p>Milk has many virtues: It adds to the -food income without cramming bulk into -those small stomachs previously noted. -And it is the world’s best mixer, combining -graciously with hundreds of other -foods, enhancing and enriching them.</p> -<p>Consider a few of the forms milk can -assume. Every one is a boost for Miss -Gaunt as she goes up, up, UP that scale:</p> -<div class="pb" id="Page_29">29</div> -<div class="verse"> -<p class="t0">cereals cooked with milk</p> -<p class="t0">eggs poached in milk</p> -<p class="t0">vegetables anointed with butter</p> -<p class="t0">cheese souffles</p> -<p class="t0">potatoes, scalloped, mashed, or creamed</p> -<p class="t0">custards and custard sauces</p> -<p class="t0">oyster stew—half and half</p> -<p class="t0">cakes, cookies, tarts—with ice cream</p> -<p class="t0">strawberries, peaches and cream</p> -<p class="t0">cantaloupe <i>à la mode</i>, pie <i>à la mode</i>—</p> -</div> -<p>Indeed, anything <i>à la mode</i> is the right -mode for Miss Gaunt!</p> -<p>Whee! Merely setting down such a list -makes us feel as though we’d put on ten -pounds. Pardon us while we unhook our -stays!</p> -<div class="img"> -<img src="images/p12.jpg" alt="uncaptioned" width="164" height="150" /> -</div> -<p>And may you, -Miss Gaunt, soon -be doing the same! -BUT—don’t overdo -it! Mrs. Plenteous -knows it is -hard to <i>melt</i>. Set -your goals to look -and feel your best.</p> -<div class="pb" id="Page_30">30</div> -<h2 id="c23"><span class="small">TABLE OF CALORIES</span></h2> -<p>Take your calories in good, reliable, -tasty, and health-building foods first. -Expand cautiously.</p> -<table class="center"> -<tr class="th"><th colspan="3"><span class="ss">DAIRY PRODUCTS</span></th></tr> -<tr class="th"><th> </th><th><span class="sc">Average Serving</span> </th><th><span class="sc">Calories</span></th></tr> -<tr><td class="l">Whole Milk </td><td class="l">1 glass (8 oz.) </td><td class="r">170</td></tr> -<tr><td class="l">Skimmed Milk </td><td class="l">1 glass </td><td class="r">85</td></tr> -<tr><td class="l">Buttermilk </td><td class="l">1 glass </td><td class="r">85</td></tr> -<tr><td class="l">Cheese (American) </td><td class="l">1 ounce </td><td class="r">110</td></tr> -<tr><td class="l">Cottage Cheese, creamed </td><td class="l">½ cup </td><td class="r">120</td></tr> -<tr><td class="l">Cream Cheese </td><td class="l">2 tablespoons </td><td class="r">110</td></tr> -<tr><td class="l">Cream (coffee) </td><td class="l">2 tablespoons </td><td class="r">60</td></tr> -<tr><td class="l">Cream (heavy) </td><td class="l">2 tablespoons </td><td class="r">100</td></tr> -<tr><td class="l">Cream (whipped) </td><td class="l">2 tablespoons </td><td class="r">50</td></tr> -<tr><td class="l">Half-and-half </td><td class="l">¼ cup </td><td class="r">80</td></tr> -<tr><td class="l">Butter </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr><td class="l">Ice Cream </td><td class="l">⅙ quart </td><td class="r">205</td></tr> -<tr class="th"><th colspan="3"><span class="ss">VEGETABLES (raw)</span></th></tr> -<tr><td class="l">Lettuce </td><td class="l">¼ head </td><td class="r">10</td></tr> -<tr><td class="l">Cabbage </td><td class="l">1 cup </td><td class="r">25</td></tr> -<tr><td class="l">Celery </td><td class="l">2 stalks </td><td class="r">5</td></tr> -<tr><td class="l">Carrots </td><td class="l">1 medium </td><td class="r">20</td></tr> -<tr class="th"><th colspan="3"><span class="ss">GREEN VEGETABLES (cooked)</span></th></tr> -<tr><td class="l">Cabbage </td><td class="l">½ cup </td><td class="r">20</td></tr> -<tr><td class="l">Greens </td><td class="l">½ cup </td><td class="r">25</td></tr> -<tr><td class="l">Asparagus </td><td class="l">½ cup </td><td class="r">20</td></tr> -<tr><td class="l">Green Beans </td><td class="l">½ cup </td><td class="r">15</td></tr> -<tr><td class="l">Broccoli </td><td class="l">½ cup </td><td class="r">20</td></tr> -<tr class="pbtr"><td colspan="3"> -</td></tr> -<tr class="th"><th colspan="3"><span class="ss">ROOT VEGETABLES (cooked)</span></th></tr> -<tr><td class="l">Carrots </td><td class="l">½ cup </td><td class="r">20</td></tr> -<tr><td class="l">Beets </td><td class="l">½ cup </td><td class="r">35</td></tr> -<tr><td class="l">Potato (plain) </td><td class="l">1 medium </td><td class="r">100</td></tr> -<tr><td class="l">Potatoes (scalloped) </td><td class="l">½ cup </td><td class="r">120</td></tr> -<tr><td class="l">Potatoes (mashed) </td><td class="l">½ cup </td><td class="r">120</td></tr> -<tr><td class="l">Sweet Potato </td><td class="l">1 medium </td><td class="r">180</td></tr> -<tr class="th"><th colspan="3"><span class="ss">OTHER VEGETABLES (cooked)</span></th></tr> -<tr><td class="l">Tomato (fresh) </td><td class="l">1 medium </td><td class="r">25</td></tr> -<tr><td class="l">Tomato Juice </td><td class="l">½ cup </td><td class="r">25</td></tr> -<tr><td class="l">Peas </td><td class="l">½ cup </td><td class="r">65</td></tr> -<tr><td class="l">Corn </td><td class="l">½ cup </td><td class="r">70</td></tr> -<tr><td class="l">Onions </td><td class="l">½ cup </td><td class="r">40</td></tr> -<tr><td class="l">Hubbard Squash </td><td class="l">½ cup </td><td class="r">50</td></tr> -<tr class="th"><th colspan="3"><span class="ss">SALADS</span></th></tr> -<tr><td class="l">Cabbage (vinegar dressing) </td><td class="l">½ cup </td><td class="r">50</td></tr> -<tr><td class="l">Cabbage (cream dressing) </td><td class="l">½ cup </td><td class="r">85</td></tr> -<tr><td class="l">Banana-Nut (mayonnaise) </td><td class="l">½ cup </td><td class="r">260</td></tr> -<tr><td class="l">Mixed Green (Fr. dressing) </td><td class="l">½ cup </td><td class="r">70</td></tr> -<tr><td class="l">Combination (lemon juice) </td><td class="l">1 medium </td><td class="r">40</td></tr> -<tr><td class="l">Perfection (no dressing) </td><td class="l">½ cup </td><td class="r">85</td></tr> -<tr><td class="l">Potato (mayonnaise) </td><td class="l">½ cup </td><td class="r">185</td></tr> -<tr><td class="l">Waldorf (mayonnaise) </td><td class="l">3 hp. tbsp. </td><td class="r">140</td></tr> -<tr><td class="l">Dressing, French </td><td class="l">1 tablespoon </td><td class="r">60</td></tr> -<tr><td class="l">Dressing, fruit </td><td class="l">1 tablespoon </td><td class="r">50</td></tr> -<tr><td class="l">Dressing, mayonnaise </td><td class="l">1 tablespoon </td><td class="r">90</td></tr> -<tr><td class="l">Dressing, boiled </td><td class="l">1 tablespoon </td><td class="r">30</td></tr> -<tr class="pbtr"><td colspan="3"> -</td></tr> -<tr class="th"><th colspan="3"><span class="ss">FRUITS (fresh)</span></th></tr> -<tr><td class="l">Apple </td><td class="l">1 medium </td><td class="r">75</td></tr> -<tr><td class="l">Apple (baked, sweetened) </td><td class="l">1 large </td><td class="r">200</td></tr> -<tr><td class="l">Apricots </td><td class="l">5 medium </td><td class="r">80</td></tr> -<tr><td class="l">Banana </td><td class="l">1 medium </td><td class="r">90</td></tr> -<tr><td class="l">Avocado </td><td class="l">⅓ pear </td><td class="r">165</td></tr> -<tr><td class="l">Grapefruit </td><td class="l">½ medium </td><td class="r">75</td></tr> -<tr><td class="l">Lemon Juice </td><td class="l">1 tablespoon </td><td class="r">5</td></tr> -<tr><td class="l">Orange </td><td class="l">1 medium </td><td class="r">70</td></tr> -<tr><td class="l">Orange Juice </td><td class="l">1 cup </td><td class="r">110</td></tr> -<tr><td class="l">Peach </td><td class="l">1 medium </td><td class="r">50</td></tr> -<tr><td class="l">Pear </td><td class="l">1 medium </td><td class="r">65</td></tr> -<tr><td class="l">Pineapple </td><td class="l">¾″ slice </td><td class="r">45</td></tr> -<tr><td class="l">Raspberries </td><td class="l">½ cup </td><td class="r">35</td></tr> -<tr><td class="l">Prunes (dried) </td><td class="l">4 large </td><td class="r">100</td></tr> -<tr><td class="l">Cantaloupe </td><td class="l">½ of 5″ melon </td><td class="r">50</td></tr> -<tr class="th"><th colspan="3"><span class="ss">FRUIT (canned)</span></th></tr> -<tr><td class="l">Apricots </td><td class="l">3 large halves </td><td class="r">100</td></tr> -<tr><td class="l">Cherries (Royal Ann) </td><td class="l">½ cup </td><td class="r">100</td></tr> -<tr><td class="l">Fruit Cup </td><td class="l">½ cup </td><td class="r">90</td></tr> -<tr><td class="l">Peaches </td><td class="l">2 large halves </td><td class="r">100</td></tr> -<tr><td class="l">Pineapple </td><td class="l">3½″ × ½″ </td><td class="r">50</td></tr> -<tr class="th"><th colspan="3"><span class="ss">CREAMED DISHES</span></th></tr> -<tr><td class="l">Creamed Eggs </td><td class="l">1, ¼ cup sauce </td><td class="r">175</td></tr> -<tr><td class="l">Creamed Carrots </td><td class="l">½ cup </td><td class="r">70</td></tr> -<tr><td class="l">Macaroni and Cheese </td><td class="l">¾ cup </td><td class="r">350</td></tr> -<tr><td class="l">Cheese Souffle </td><td class="l">¾ cup </td><td class="r">150</td></tr> -<tr class="pbtr"><td colspan="3"> -</td></tr> -<tr class="th"><th colspan="3"><span class="ss">MEAT, FISH, POULTRY, EGGS</span></th></tr> -<tr><td class="l">Steak (broiled, gravy) </td><td class="l">2″ × 3″ × ½″ </td><td class="r">100</td></tr> -<tr><td class="l">Lamb Chop </td><td class="l">1 medium </td><td class="r">130</td></tr> -<tr><td class="l">Pork Chop (broiled, lean) </td><td class="l">1 medium </td><td class="r">200</td></tr> -<tr><td class="l">Roast Beef </td><td class="l">3¾″ × 3½″ × ¼″ </td><td class="r">150</td></tr> -<tr><td class="l">Meat Loaf (beef) </td><td class="l">4″ × 2½″ × ½″ </td><td class="r">150</td></tr> -<tr><td class="l">Hamburger </td><td class="l">1 medium </td><td class="r">200</td></tr> -<tr><td class="l">Beef Hash </td><td class="l">¾ cup </td><td class="r">200</td></tr> -<tr><td class="l">Ham (boiled, lean) </td><td class="l">5″ × 5″ × ⅛″ </td><td class="r">115</td></tr> -<tr><td class="l">Liver </td><td class="l">4″ × 3″ × ½″ </td><td class="r">100</td></tr> -<tr><td class="l">Bacon </td><td class="l">2-3 Slices </td><td class="r">100</td></tr> -<tr><td class="l">Lamb Stew </td><td class="l">1 cup </td><td class="r">390</td></tr> -<tr><td class="l">Fish (steamed, broiled) </td><td class="l">1 medium serv. </td><td class="r">100</td></tr> -<tr><td class="l">Salmon </td><td class="l">⅓ cup </td><td class="r">100</td></tr> -<tr><td class="l">Chicken </td><td class="l">¼ cup </td><td class="r">100</td></tr> -<tr><td class="l">Egg (soft-cooked, poached) </td><td class="l">1 </td><td class="r">75</td></tr> -<tr><td class="l">Egg (pan scrambled) </td><td class="l">1 </td><td class="r">120</td></tr> -<tr class="th"><th colspan="3"><span class="ss">BREAD STUFFS AND CEREALS</span></th></tr> -<tr><td class="l">Griddle Cakes </td><td class="l">2 med. cakes </td><td class="r">120</td></tr> -<tr><td class="l">Waffle </td><td class="l">1 medium </td><td class="r">215</td></tr> -<tr><td class="l">Biscuits </td><td class="l">2 small </td><td class="r">130</td></tr> -<tr><td class="l">Bread </td><td class="l">l-ounce slice </td><td class="r">75</td></tr> -<tr><td class="l">Cooked Cereal </td><td class="l">½ cup </td><td class="r">70</td></tr> -<tr><td class="l">Muffin </td><td class="l">2¾″ diam. </td><td class="r">135</td></tr> -<tr><td class="l">Zwieback </td><td class="l">3¼″ × 1¼″ × ½″ </td><td class="r">35</td></tr> -<tr><td class="l">Corn Bread </td><td class="l">2″ × 2″ × 2″ </td><td class="r">140</td></tr> -<tr><td class="l">French Toast </td><td class="l">4″ × 3¾″ × ½″ </td><td class="r">150</td></tr> -<tr><td class="l">Rye Wafer </td><td class="l">1 small </td><td class="r">20</td></tr> -<tr><td class="l">Cracker (saltine) </td><td class="l">2″ square </td><td class="r">15</td></tr> -<tr class="pbtr"><td colspan="3"> -</td></tr> -<tr class="th"><th colspan="3"><span class="ss">LENTILS AND NUTS</span></th></tr> -<tr><td class="l">Limas (dried, cooked) </td><td class="l">½ cup </td><td class="r">140</td></tr> -<tr><td class="l">Limas (fresh, cooked) </td><td class="l">½ cup </td><td class="r">75</td></tr> -<tr><td class="l">Navy Beans (stewed) </td><td class="l">½ cup </td><td class="r">100</td></tr> -<tr><td class="l">Baked Pork and Beans </td><td class="l">½ cup </td><td class="r">160</td></tr> -<tr><td class="l">Peanut Butter </td><td class="l">1 tablespoon </td><td class="r">90</td></tr> -<tr><td class="l">Peanuts </td><td class="l">10 </td><td class="r">50</td></tr> -<tr><td class="l">Pecans </td><td class="l">6 </td><td class="r">50</td></tr> -<tr><td class="l">Cashews </td><td class="l">6-8 </td><td class="r">90</td></tr> -<tr class="th"><th colspan="3"><span class="ss">DESSERTS AND PASTRY</span></th></tr> -<tr><td class="l">Baked Custard </td><td class="l">½ cup </td><td class="r">140</td></tr> -<tr><td class="l">Rice Pudding </td><td class="l">½ cup </td><td class="r">165</td></tr> -<tr><td class="l">Bread Pudding </td><td class="l">½ cup </td><td class="r">200</td></tr> -<tr><td class="l">Chocolate Pudding </td><td class="l">½ cup </td><td class="r">220</td></tr> -<tr><td class="l">Cornstarch Pudding </td><td class="l">½ cup </td><td class="r">140</td></tr> -<tr><td class="l">Filled Cream Puff </td><td class="l">1 medium </td><td class="r">175</td></tr> -<tr><td class="l">Sponge Cake </td><td class="l">2¼″ × 2¾″ × 1½″ </td><td class="r">100</td></tr> -<tr><td class="l">Plain Cake </td><td class="l">2″ × 2″ × 1″ </td><td class="r">100</td></tr> -<tr><td class="l">Layer Cake (iced) </td><td class="l">2″ sector </td><td class="r">400</td></tr> -<tr><td class="l">Plain Cookies </td><td class="l">2 medium </td><td class="r">100</td></tr> -<tr><td class="l">Doughnut </td><td class="l">1, medium </td><td class="r">135</td></tr> -<tr><td class="l">Apple Pie </td><td class="l">⅛, 9″ pie </td><td class="r">230</td></tr> -<tr><td class="l">Cherry Pie </td><td class="l">⅛, 9″ pie </td><td class="r">370</td></tr> -<tr><td class="l">Coconut Custard Pie </td><td class="l">⅛, 9″ pie </td><td class="r">355</td></tr> -<tr><td class="l">Custard Pie </td><td class="l">⅛, 9″ pie </td><td class="r">200</td></tr> -<tr><td class="l">Mince Pie </td><td class="l">⅛, 9″ pie </td><td class="r">340</td></tr> -<tr><td class="l">Lemon Meringue Pie </td><td class="l">⅛, 9″ pie </td><td class="r">340</td></tr> -<tr><td class="l">Pumpkin Pie </td><td class="l">⅛, 9″ pie </td><td class="r">275</td></tr> -<tr><td class="l">Cheese Cake </td><td class="l">2½″ sector </td><td class="r">275</td></tr> -<tr class="pbtr"><td colspan="3"> -</td></tr> -<tr class="th"><th colspan="3"><span class="ss">SOUPS</span></th></tr> -<tr><td class="l">Cream Soups </td><td class="l">1 cup </td><td class="r">200</td></tr> -<tr><td class="l">Oyster Stew </td><td class="l">1 cup </td><td class="r">240</td></tr> -<tr><td class="l">Bouillon </td><td class="l">¾ cup </td><td class="r">9</td></tr> -<tr><td class="l">Split Pea </td><td class="l">¾ cup </td><td class="r">200</td></tr> -<tr><td class="l">Clear Tomato </td><td class="l">¾ cup </td><td class="r">60</td></tr> -<tr><td class="l">Vegetable (broth type) </td><td class="l">¾ cup </td><td class="r">55</td></tr> -<tr class="th"><th colspan="3"><span class="ss">SANDWICHES</span></th></tr> -<tr><td class="l">Chicken Salad </td><td class="l">1 </td><td class="r">245</td></tr> -<tr><td class="l">Grilled Cheese (open) </td><td class="l">1, 1 sl. bread </td><td class="r">215</td></tr> -<tr><td class="l">Egg Salad </td><td class="l">1 </td><td class="r">280</td></tr> -<tr><td class="l">Ham </td><td class="l">1 </td><td class="r">280</td></tr> -<tr><td class="l">Lettuce and Tomato </td><td class="l">1 </td><td class="r">200</td></tr> -<tr><td class="l">Peanut Butter </td><td class="l">1 </td><td class="r">300</td></tr> -<tr><td class="l">Swiss Cheese </td><td class="l">1 </td><td class="r">270</td></tr> -<tr class="th"><th colspan="3"><span class="ss">MISCELLANEOUS</span></th></tr> -<tr><td class="l">Fudge </td><td class="l">l¼″ × 1″ × ¾″ </td><td class="r">100</td></tr> -<tr><td class="l">Chocolate Sundae </td><td class="l">1 medium </td><td class="r">215</td></tr> -<tr><td class="l">Ice Cream Soda </td><td class="l">Fountain size </td><td class="r">260</td></tr> -<tr><td class="l">Chocolate Almond Bar </td><td class="l">1 small </td><td class="r">130</td></tr> -<tr><td class="l">Cocoa </td><td class="l">¾ cup </td><td class="r">180</td></tr> -<tr><td class="l">Choc. Malted Milk </td><td class="l">Fountain size </td><td class="r">500</td></tr> -<tr><td class="l">Chop Suey </td><td class="l">1 cup </td><td class="r">400</td></tr> -<tr><td class="l">Brown Gravy </td><td class="l">¼ cup </td><td class="r">100</td></tr> -<tr><td class="l">Soft Drinks </td><td class="l">1 bottle, 8 oz. </td><td class="r">110</td></tr> -<tr><td class="l">Sugar </td><td class="l">1 tablespoon </td><td class="r">50</td></tr> -<tr><td class="l">Jams, Jellies </td><td class="l">1 tablespoon </td><td class="r">55</td></tr> -<tr><td class="l">Pretzels </td><td class="l">5 small sticks </td><td class="r">20</td></tr> -</table> -<div class="pb" id="Page_36">36</div> -<h2 id="c24"><span class="small">TO LADIES IN WEIGHTING</span></h2> -<p>Keep a regular record, using the same -scales, if possible.</p> -<table class="center"> -<tr class="th"><th>DATE </th><th>WEIGHT</th></tr> -<tr><td class="c">_______ </td><td class="c">_______</td></tr> -<tr><td class="c">_______ </td><td class="c">_______</td></tr> -<tr><td class="c">_______ </td><td class="c">_______</td></tr> -<tr><td class="c">_______ </td><td class="c">_______</td></tr> -<tr><td class="c">_______ </td><td class="c">_______</td></tr> -<tr><td class="c">_______ </td><td class="c">_______</td></tr> -<tr><td class="c">_______ </td><td class="c">_______</td></tr> -<tr><td class="c">_______ </td><td class="c">_______</td></tr> -<tr><td class="c">_______ </td><td class="c">_______</td></tr> -</table> -<h2>Transcriber’s Notes</h2> -<ul> -<li>Silently corrected a few typos, including listed errata.</li> -<li>Retained publication information from the printed edition: this eBook is public-domain in the country of publication.</li> -<li>In the text versions only, text in <i>italics</i> is delimited by _underscores_.</li> -</ul> - - - - - - - -<pre> - - - - - -End of the Project Gutenberg EBook of Down the Scale or Up, by Barbara Abel - -*** END OF THIS PROJECT GUTENBERG EBOOK DOWN THE SCALE OR UP *** - -***** This file should be named 63264-h.htm or 63264-h.zip ***** -This and all associated files of various formats will be found in: - http://www.gutenberg.org/6/3/2/6/63264/ - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - -Updated editions will replace the previous one--the old editions will -be renamed. - -Creating the works from print editions not protected by U.S. copyright -law means that no one owns a United States copyright in these works, -so the Foundation (and you!) can copy and distribute it in the United -States without permission and without paying copyright -royalties. 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