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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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