protective force against the attacks of various infections in the
body.
In the blood stream of patients who used Lecithin as recom-
mended, we found evidence of increased immunity against virus
infections. This is of special interest, since scientists have re-
ported finding this Lecithin-induced immunity against pneumo-
nia.
Other studies conducted by various American medical scien-
tists have indicated that Lecithin is also beneficial in the treat -
ment and prevention of a variety of disease, including rheumatic
HOW TO USE DIETARY SUPPLEMENTS
65
carditis, diseases of the liver, anemia, kidney disorders, and
metabolic disturbances of the skin, such as psoriasis.
Patients who successfully followed the oil-free, soybean Leci-
thin program continually volunteered the information that they
felt a sense of well-being. They said they had more vitality, did
not grow tired so quickly as they had formerly, and were in better
general health than before. These subjective responses are al -
ways to be viewed in the light of "suggestion" or the inspirational
quality that patients receive from treatment itself. Nevertheless,
after more than a decade of careful analysis and evaluation of
results, this author is certain that Lecithin is of one of our most
powerful weapons against disease. It is an especially valuable
bulwark against development of "hardening of the arteries" and
all the complications of heart, brain, and kidney that follow.
In some instances, the cosmetic effect of Lecithin did as much
for the patients' mental outlook as it did for their physical well-
being.
For example, Mrs. U., a housewife of 45, had always been
ashamed of the flat plaques of yellowish hue that appeared on her
skin owing to fatty deposits. Soon after she began adding Leci-
thin to her diet, as prescribed, the patches began to disappear.
Eventually they vanished altogether. Mrs. U. was more de -
lighted with what she saw happening in the mirror than with the
idea that the same thing might be going on with the fatty deposits
inside her arteries.
Another patient of mine, a 45-year old baker, suffered so
acutely from angina (pain in the chest caused by interference
with the blood supply to the heart muscle) that he was unable to
work. Like Mrs. U., he also had a number of yellowish brown
plaques under his eyes, where fatty deposits had appeared.
When I took his cholesterol level, it was found to be high in the
abnormal range. Upon my recommendation, this baker followed
the low-cholesterol, low-fat diet given in this book, and supple-
mented it with the prescribed amounts of Lecithin and high-
potency vitamins. Within a few months he was able to return
66
HOW TO USE DIETARY SUPPLEMENTS
to work, free of anginal pain. His cholesterol level was lowered
substantially, and the xanthalasma (fatty plaques) disappeared
from his face.
As is the case in all foods, vitamins, or nutritional supple -
ments, there are occasional persons who find that Lecithin does
not agree with them. But in such a case, a substitute can be used.
In figuring calorie counts, allow 60 calories for each table-
spoonful of Lecithin.
How to use soya oil. Oil extracted from the soybean" pro-
vides another valuable nutritional supplement. It contains a
high percentage of unsaturated fatty acids, and is the most
healthful of all food oils. Hundreds of millions of people living
in Asia have used it for centuries. Perhaps this is the protective
factor in their food that has prevented heart disease and athero -
sclerosis, which are comparatively rare in Asia.
Recent research has shown that unsaturated fats or fatty acids,
such as those found in soybean oil, may act as "blocking" agents
to keep harmful fats out of the blood. The term "unsaturated" is
used by scientists to mean that the fat molecule still has room to
add onto its structure additional molecules. Consequently, it is
lighter in weight, and is more easily handled by the blood.
When a fat is "saturated" it has achieved its maximum weight.
Taken into the bloodstream, it probably tends to "settle out"
or to form a "bulge," depositing part of t he fat in the artery
lining or wall. These fatty deposits tend to block passage of
blood through the vessel and may eventually plug it up al -
together, resulting in a heart attack or stroke.
As a rule, you can regard "soft" fats—those that are liquid
at room temperature—as unsaturated. They include most vege-
table oils, such as olive, cottonseed, corn, and mineral oils. Coco-
nut oil is an exception, being saturated even though it is a
liquid.
The harmful or "solid" fats are those that are hard at room
temperature: butter, lard, oleomargarine, suet, vegetable short-
enings that have been hydrogenated, yolks of eggs, butterfat in
milk, cream and cheeses (other than cottage cheese).
HOW TO USE DIETARY SUPPLEMENTS
67
Soybean oil is now being stocked by many food markets and
all special diet food stores. If it is not available at your grocer's,
he or your druggist can order it for you.
It should be used in place of rich, fatty prepared oil dressings
for your salads.
For those who must watch their calorie count, allow 135
calories for each tablespoonful of soya oil.
How to use vitamins. Evidence that many diseases could be
caused by faulty diet has been available for centuries. As far
back as 1753, a British naval surgeon named Capt. James Lind
discovered that scurvy, which plagued seamen on long voyages
and sometimes decimated entire crews, could be cured by eating
fresh lemons. A century later, another naval doctor, who was an
admiral of the Japanese fleet, learned that beri-beri, the wasting
disease so prevalent among Japanese sailors, could be elimi-
nated by change of diet. Other medical researchers reported
similar noteworthy results in curing other deficiency diseases, in-
cluding rickets.
But their discoveries were largely ignored. As late as the
turn of the century, physicians of good educational background
and wide experience were still blaming rickets on various causes
—including infection, lack of proper thyroid function, and in-
sufficient exercise.
The first widespread attention that the medical profession
focused on the subject was in 1906 when an English physi -
cian, Sir Frederick Gowland Hopkins, published the results of
experiments that pointed clearly to the existence of vitamins.
Sir Frederick fed laboratory rats on a diet of protein fats
and carbohydrates, allowing each of them plenty of this food to
grow satisfactorily. Yet instead of flourishing, they fell ill. When
he added small amounts of whole milk to their diet, however, all
of them quickly recovered and began to grow at a normal rate.
This convinced the scientist that a healthful diet requires not
only adequate amounts of proteins and carbohydrates, but some
unknown but important ingredients.
It remained for a Polish biochemist named Casimir Funk,
68
HOW TO USE DIETARY SUPPLEMENTS
who carried on similar research at the Lister Institute in London,
to give the unknown ingredient a name. He coined the word
"vitamin," still in use today.
But exactly what are vitamins? At first medical scientists
thought they were bio-catalysts, substances that promote chemical
reactions in the body without taking a direct part in these reac -
tions. But today it is evident that vitamins often do more than
merely aid in chemical reactions. Some of them may actually be
substances used structurally by the body.
Of the 13 vitamins usually considered essential for a healthy
body, we are most concerned here with the group known as B
Complex, and with Vitamins A and C.
In B Complex, we have a number of substances fundamentally
necessary for normal health. They are vital for normal metab-
olism, and are very valuable as "lipotropic" or fat-combatting
agents. In addition to helping our bodies handle fats, they also
"spark" our hormones and aid in preventing diseases of the nerv-
ous system.
Vitamin A, a yellow compound related to substances found in
carrots and leafy vegetables, is essential for growth, many bodily
functions in the skin and blood vessels, and for resistance against
colds and infections.
Vitamin C, which should supplement the diet given in these
pages in substantial quantity, is a crystalline substance easily
destroyed by cooking. For that reason cooked foods do not pro-
vide a very good source of it. It is needed for formation of con -
nective tissue and red blood cells. A deficiency of this vitamin
may be partly responsible for dental caries and infections of the
gums, loss of appetite, anemia, and undernutrition.
In addition to these important vitamins, a number of minerals
are also essential in our diet, especially a diet aimed at prevent -
ing and reducing atherosclerosis. For that reason, a rigid ad-
herence to the menus and instructions given in this book is
important.
LOW-FAT MENUS
General Considerations for Low-Fat Menus
The menus presented here include well balanced meals of
high protein and high nutritional quality, with emphasis on
very low-fat and low-cholesterol content. Although cholesterol
is contained in all animal and vegetable fats, glandular organs
such as brains, liver, kidney, sweetbreads, and giblets are
especially high in cholesterol. In the case of liver, however,
there are additional protective nutrients called phospholipids,
that help overcome it’s cholesterol content, and therefore
make liver a valuable source of nourishment. Egg yolks and
all foods with egg yolks are also high in cholesterol and
are to be avoided as are egg noodles, pancake and
waffle mixes, cake mixes with eggs, mayonnaise-type
salad dressings, etc.
Some simple suggestions foods are as follows:
Soups: Clear consommés may be used, and stock from
vegetables and meat bones. Thoroughly chill and remove all fat
before using..
Cream soups made from non-fat milk, with the addition of
flour (2 teaspoonsful to 1 cup), thoroughly cooked until
thick, then blended with various vegetables or vegetable
purees, are excellent. To replace crackers you may use
Melba toast, toast cubes, Ry-Krisp, or bread stock.
Meats: Meats should be served with all fat removed. In
the preparation, too, remove all noticeable fat before
cooking.
In some of the methods commonly used to prepare meat
with a low-fat content are roasting, broiling, pan broiling,
braising, and cooking with liquids.
69
70
LOW-FAT MENUS
For roasting 300-325 degrees is recommended. The length
of cooking time depends upon quantity and type of meat. Re -
move all fat from drippings.
When broiling steaks, chops or patties, place meat 3—5 inches
from flame. Remove all fat before serving. In pan broiling,
remove all external fat and place meat in cold pan on low fire
without covering. Cook until meat is brown on both sides. Use
"Pan-tastic" or Pan-Free" to keep meat from adhering to pan.
Stewing entails adding liquids, seasonings, and vegetables to
meat, but in our diets it is best to remove all fats from meats
before cooking. To remove fat more thoroughly, chill stew and
remove all hard fat film on the surface. Reheat and serve.
Vegetables: Wash, dry, chill until ready to cook. Cook in
the smallest amount of water and the shortest time to preserve
vitamins and color. Add paprika or chopped parsley to enhance
eye appeal.
All vegetable salads may be used, with dietetic dressings of
no fat value. Two basic types are as follows:
Mayonnaise type:
1 cup Non-fat milk, 2 tablespoons cornstarch, cook over
low heat until thick, add 1/2 teaspoon salt, 1/2 teaspoon dry
mustard and cool, add 2 tablespoons vinegar, egg coloring,
beat until smooth. Egg whites beaten may be folded into
the mixture.
French Dressing style:
Add the following to handy bottle and shake thoroughly
until blended ... 3-4 tablespoons wine or taragon vinegar,
juice of crushed garlic, seasoned salt, dash pepper, 1 cup
tomato puree, 1/4 cup lemon juice, 2-3 tablespoons catsup, 1/2
teaspoon sugar, 1/4 teaspoon dry mustard, tabasco and Wor-
cestershire sauce if desired.
Desserts: All fruit desserts may be used: gelatin dishes
without any added cream; fruit whips using beaten eggs; angel
food cakes, sherbets and ices.
(To all dishes included in the menus on the following pages,
add no butter, margarine, cream, or regular salad dressings.)
In these menus, skimmed sk
mim
ilkm
ped
o
wder may be added to
fresh skimmed milk.
Low-I at Menu 1
BREAKFAST
Food Amount
Calories
Grapefruit 1/2 medium
72
Oatmeal 2 tablespoons dry; 1/3 cup
cooked
111
Skim milk...dry 1/2 pint
87
Whole wheat toast 1 slice
55
Jam . 1 tablespoon
59
Sugar 3 teaspoons
60
Skim milk...dry 2 oz. or 4 tablespoons
106
Coffee or tea
TOTAL ............................................................................................... .. 552
LUNCH
Open-faced Sandwich:
White bread 1 slice
65
Ground round steak 2 1/2 oz.... 1 patty
175
Slice onion 1 slice. . . 1 tablespoon
4
Tomato 1 small
22
Lettuce 1 leaf
8
Cole slaw 1/4 cup with zero dressing*
14
Jello (regular) 4 servings to package
84
with diced small pear 1 pear; 1 tablespoon juice
38
Tea or coffee 1 teaspoon sugar
20
TOTAL ................................................................................................ ~ 4 3 0
D INNER
Roast turkey 3 slices, 31/2 x 21/4 x 1/4 in.
192
Potato... browned 1 small, 21/4" diameter
100
Fresh or frozen asparagus 5--6 stalks, medium
26
Mixed cooked vegetable salad
Marinated in dressing*
String beans 1/4 cup
10
Peas 1/4 cup
42
Carrots 1/4 cup
12
Raspberry ice 1/2 cup
120
Angel cake 1 piece
146
Frosted orange drink 3 oz. (1/2 6 oz. can)
169
1/2 pt. skim milk
87
Hard white roll 1 average (1 oz.)
92
Marmalade 1 tablespoon
63
TOTAL ................................................................................................ ~1059
GRAND TOTAL ........................................................................................ 2041
Fat: 25 grams; Protein: 90 grams; Carbohydrate: 365 grams.
71
Low-Fat Menu 1 (Continued)
Recipes
Zero Dressing:
** Low-calorie, no-fat dressing:
(mayonnaise type dressing)
1/2 cup tomato juice.
Use 1 tablespoon mixed seasoning.
2 tablespoons lemon juice or vinegar. 1 cup buttermilk.
1 tablespoon onion finely chopped. Salt, 1/4 cup tomato puree
pepper, horseradish, mustard may be 2 tablespoons catsup.
added. Shake well.
Garlic.
1/4 cup wine vinegar.
1/4 cup lemon juice
ground fresh pepper
Thoroughly blend all ingredients. Chill.
Shake before serving.
Fat: 24 grams; Protein: 104 grams; Carbohydrate: 346 grams.
GRAND TOTAL ......................................................................................... 2003
72
Low-Fat Menu 2
BREAKFAST
Food
A mount
Calories
Stewed prunes with sugar
4-5 med. jce
129
Grapenuts
1 oz….1/4cup
90
Sugar for cereal-beverage Baked
3 teaspoons
60
French toast: egg- whites,
2
28
white bread*
1
63
Maple syrup
2 tablespoons: 1 oz.
102
Tea or coffee
Skim milk for French toast
and cereal ½ pint
87
Skim milk powder 2 oz. or 4 tablespoons
108
667
TOTAL .....................................
LUNCH
Consomme': hot or cold if desired
Shrimp salad with lemon and ietetic dressing. Garnish with sliced
beets.
1/2 cup
100
Shrimp
1/4 cup diced
5
Celery
Shrimp sauce**
1 Tablespoon
49
Lemon juice
1 Tablespoon
Flour
1 Tablespoon
Chopped pickle Sliced beets
1/4 cup
12
Saltines Fig bars
4 (140 to lb.)
56
Snow pudding***
2 pieces
107
Buttermilk
1 serving
118
Tea or coffee
1/2pt.
85
T
1 teaspoon sugar
20
OTAL
552
DINNER
-
Tomato juice cocktail
3 oz.
22
Broiled sirloin steak
2 pieces, 4 x 1 x 1 in.
204
Mushrooms
10 small or 4 large
28
Steamed rice
1/2 cup
97
Frozen broccoli
31/2 oz. 1/2 cup
29
Romaine salad with zero dressing
1/2 cup
6
Fresh pineapple
1/2 -2/3 cup
58
Sugar wafers
2 thin NBC
31
Coffee, .sugar
1 teaspoon
20
TOTAL ....................................
495
GRAND TOTAL ..........................
1717
grams; Carbohydrate: 283 grams. 73
Fat: 25 grams; Protein: 90
Low-Fat Menu 2 (Continued)
• Baked French Toast:
** Shrimp Sauce:
2 egg whites.
1/4 cup bouillon; 1/4 cup water; 1
1/4 cup skim milk.
tablespoon lemon; 1 tablespoon
Dash salt, pepper.
sweet pickle relish; 1 tablespoon
Beat together; dip slice of bread
flour; cook together until sauce
in batter. Cook in oven or under
thickens, stirring constantly,
broiler approximately 5-10 min-
utes.
***Snow Pudding Recipe (Souffle)
1 cup fruit pulp.
1/4 cup sugar.
1 tablespoon lemon juice.
3 egg whites, stiffly beaten.
1/8 teaspoon salt.
Any kind of fruit—fresh, canned or preserved—may be used. Drain off all
syrup. Rub fruit through a sieve; add lemon juice; salt; and sweeten if necessary;
heat. Fold in stiffly beaten egg whites into hot fruit pulp. Pour into baking dish
or individual molds, filling them only % full. Set in pan of hot water. Bake in
moderate oven 375° for 20 minutes. Serve as soon as baked. Serves 6.
Alternate for Snow Pudding
Open Dish Fruit Tart: No crust. Top with meringue or toasted angel cake crumbs.
Any berries in season or frozen or fresh fruits such as boysenberries, peaches, or
apples may be used.
74
Low-Fat Menu 3
BIEAKFAST
Food
Amount