For Beginners and the Best Cooks | 31
WHEN CONSTIPATION ENTERS

The most vital health effort at all times, is that of avoiding constipation.

‘The right foods and helpful habits will accomplish much more than
medicines—and in the natural way.

Here is the foundation fact: When we eat food, most of it is digested by
the wonderful body machine, and absorbed—and put to its particular use.

There are certain parts of whole-grain cereals, fruits and vegetables,
which remain undigested: ‘‘roughage’’, we may call this material. And it
has real work to do. |

This roughage acts as a broom, which sweeps out the narrow passages
of the intestines, as it passes through them—carrying with it all that should
be eliminated, material poisonous to the body, ruinous to health if not got
rid of promptly. This same coarse material (‘‘cellulose’’) stimulates the
internal muscles—and in the most easy and natural manner, nature can
take its course.

Plenty of fresh water, proper fresh air and exercise, regular habits (a
stated time for answering nature’s demands, without hurry, and never
postponed), will all aid the right foods in keeping the body clean, clear and
healthy. Remember what those ‘right foods’’ are—whole-grain cereals
(aided greatly by additions of bran—and the bran added to a fine cereal
like farina, etc., will provide the same benefit); the most efficacious grains,
which are combined in some excellent cereals; fresh and cooked fruits and
vegetables, so valuable for roughage as well as organic acids which work
toward the same end; and in a minor way, honey and molasses are slightly |
laxative.

WHEN YOU WOULD CHANGE WEIGHT

If you are under weight or are watching the diet of an underweight
member of your family, here are things to remember in attempting to
improve the condition:

Plenty of rest—relaxation after meals—nine hours’ sleep if possible.
Plenty of fresh air and a proper amount of exercise—regularly taken.

Then—plenty of wholesome food, but fairly simple, so that it will be
readily taken up and used by the body.

Always—great care that constipation is prevented.

And, of course, if the under-weight condition is serious, you should
consult your doctor, because it is sometimes a most important symptom of
conditions which ‘he should know about and get under control.

As to the actual foods you should eat—these general suggestions will
guide you: .

Enjoyment of food is the great natural appetizer—and aid to digestion.

Include the fruits and vegetables (green vegetables particularly) that
work for healthy conditions. |