TH - Canada Southern Railway

2b New York Central Lines Magazine for May, 192H
on quantities of food and food balancing.
Almost everyone has heard the
word calorie used in connection with
foods and diets, and those who have
studied physics know that a calorie is
a unit indicating the quantity of heat
necessary to raise a fixed quantity of
water one degree Centigrade. In dietetics
a calorie means the same thing
and it is a unit used to measure the
value of foods as heat and energy producers.
Out of this rather complex study
has come a knowledge of the number
of calories expended daily by different
individuals engaged in different occupations.
And by the same token, the
number of food calories necessary per
day for each individual is known.
With the calorie value per ounce of
food in our possession it is quite simple
to estimate the quantity of food
necessary. And by knowing the chemical
value of foods per calorie it is
also a simple matter to estimate the
quantity of each kind of food; in
other words, it is relatively easy to
work out a balanced diet. And a balanced
diet is one that supplies the
various chemical substances of foodstuffs
in the quantities necessary for
maintaining the body in a normal
state of being.
2,500 Calories a Day
It has been found that an adult person
engaged in ordinary light occupations
such as-the duties of professional
men, salesmen and housekeeping, requires
approximately 2,500 calories of
food a day. For those who do hard
manual labor 3,500 to 4,000 calories
are required. In the young it has
been found that children up to one
year old require about 1,000 calories;
children from one to four years old
require about 1,500 calories; children
from four to ten years old require
from 1,500 to 2,500 calories and children
in the years of adolescence require
up to 6,000 calories.
Obviously there are factors involved
that cause variations in the food requirements
of people in general. Some
of these factors are age, sex, temperature
of environments and individual
characteristics. Thus athletic
youths require 4,000 to 6,000 calories
while persons seventy or eighty years
old require only 2,000 calories. Females,
in general, require less food
than males. (But that does not mean
that young women are to starve themselves.)
During cold weather the
caloric food requirements are higher
than in warm weather. Thus it requires
some 8,000 calories for a man
to live and maintain normal body conditions
in the Arctic regions.
With regard to balancing a diet,
such is quite possible. In fact, a
scientifically balanced diet can be
worked out, but in every-day practice
absolute accuracy is not so essential.
In the main the points of importance
are concerned with the quantity of
protein consumed and the quantity of
carbohydrates and fats. For the man
who requires a total daily intake of
2,500 calories of food, 400 to 500
calories of protein are sufficient. To
balance properly the carbohydrate and
the fat intake this same person should
eat a carbohydrate caloric value of
1,200 and a fat caloric value of 900.
Reduced to common weights the intake
would be something as follows:
Protein intake, four ounces; carbohydrate
intake, one hundred ounces; and
fat intake, three ounces. By referring
to any standard table of the food
values of food in ounces the reader
will gain an idea of how much to eat.
But ordinarily this is not necessary if
The Sugar Camp
By Dan G. St owe
Claim Department, Cleveland
HEN breath of spring awakes
W once more
To life the sleeping trees,
The maple's luscious sweets more
rich
Than stores of honey bees,
Are filtered through their sap veins
In drops of crystal blood;
And yielded at the campfires,
In the dark aisles of the wood.
I loved to tend at night the fires,
Within whose throbbing glow
Were forged the happiest memories
It's been my lot to know.
Like bridal veils the fleecy clouds
Of fragrant vapor rise;
So soft, and white, like some sweet
soul
From out God's paradise.
How quiet the night, except the
breeze
From some far southern clime;
And tinkling drippings of the sap,
Beating liquid time.
Up in the sky's dark canopy
The stars are shining bright
And there seems a wondrous mystery
In the shadows of the night.
Awakened from my reveries
I hear a joyful sound;
Going to have some visitors,
And I must hustle 'round.
Eggs boiled in sap, some sandwiches,
Home-made bread and ham,
Warm syrup, heart-shaped sugar
cakes,
Marmalade, and jam.
Open the fire-doors of the arch,
Send up a starry shower;
Let years of closest friendship be
Concentered in this hour.
True friendship's fires can not be
quenched
But in our hearts abide,
And ripening with the years become
Enriched and purified.
Then gather 'round the campfire
bright,
Send up a starry shower,
Old Father Time can ne'er efface
The memories of this hour;
And when dear friends are homeward
bound
Then I'll turn down the lamp,
And in my slumbers live again
The hours in the sugar camp.
he will eat twice the amount of bulky
food that he eats of the combined bulk
of fats, starches, sugars and meats.
As an example of a normal diet I will
reproduce a single day's menu from
Dr. W. D. Sansum's new book, "The
Normal Diet," published by C. V.
Mosby Company, St. Louis, Mo.
BREAKFAST
Grapefruit
Shredded wheat with milk and sugar
Scrambled eggs
Toast and butter
Coffee with cream and sugar
DINNER
Fresh fruit cocktail
Chicken broth with rice
Broiled chicken Mashed potatoes and gravy
Buttered asparagus Celery hearts
Small peas Olives
Pineapple sundae and cake
Coffee with sugar
SUPPER
Boiled rice
String beans Baked tomato
Tuna salad
Hot biscuits and butter
Apricot whip
Milk
The menu here given is one of many
found in this book, but the one gives
the reader an idea of what constitutes
a normal diet. As regards the quantity
allowed, I believe that one helping
should be sufficient for the breakfast.
Two scrambled eggs and two slices of
toast, with the grapefruit, shredded
wheat and the sugar and milk allowed
with these and in the coffee, are sufficient
food for ordinary needs. For
the noon meal I believe the diner can
with safety eat liberally of the celery
hearts and olives, but a single helping
(quite large) of the other items should
prove sufficient. However, in the case
of one who does heavy manual labor,
a second helping of potatoes with
gravy is permissible. For the evening
meal a single helping ought to be
enough. However, if the craving for
additional food is very insistent a second
helping of tomato and string
beans will cause no harm. The total
caloric value of the above menu is
2,200.
One Serving of Meat Enough
As a general rule one may safely
(and often with benefit) eat freely of
the leafy and stalky vegetables, of
string beans and of tomatoes. But a
single liberal helping of meat or meat
substitute and not more than two liberal
helpings of potato are sufficient
for all ordinary body needs.
The diet reproduced above not only
provides adequate quantities of carbohydrates,
fats and proteins, but it also
is rich in mineral salts and fruit
juices. Vitamins, concerning which
we shall hear more in a succeeding
article, are also present in adequate
quantities. And finally the diet is
bulky enough to meet the needs of the
intestinal canal.
It may be important here to point
out that a diet is not necessarily complete
if it provides all the essential
elements and food factors necessary
for life and growth. If it does not
also make for bulkiness it is not a
normal diet. When we speak of bulk
we mean the indigestible portion of
the food, that part which passes in
and out of the stomach and into and
through the intestinal canal without
being absorbed. For it is not possible
New York Central Lines Magazine for May, 192S 27
for the intestines, especially the colon,
to function properly in the absence of
something with which to function.
The meats, eggs, all the starches,
potatoes, sugars, refined white flours,
milk and fats in our modern refined
diets are mostly absorbed. They leave
a very small residue which, blended
with the bile from the liver and with
the intestinal secretions and the bacteria
that live in the intestines, forms
a very small quantity of intestinal
content. Because of the lack of bulkiness
of this material the intestines do
not fill up, and in consequence, there
is retarded movement of the bowels.
Since most of us have learned that
normally the bowels should function
daily, this lack of activity due to insufficient
intestinal bulk causes many
to take a cathartic and a dangerous
and obnoxious habit is in the period of
inception.
On the other hand if a sufficient
quantity of bulky food is consumed
the intestines will fill and their excretory
function will be normally stimulated.
Vitamins in Many Bulky Foods
Bulk in food is best supplied by the
vegetables and woody roots. The
brans and shorts of grains are also
excellent sources of bulk. So to assure
a sufficiently bulky food intake,
one should eat freely of the green
vegetables, the rooty tubers and of
whole grains. Lettuce, celery, cabbage,
spinach, turnips, beets, etc., all
furnish bulk. And in addition to being
bulky they also supply important mineral
substances and vitamins.
The fluid intake of the body is another
important point to be considered
along with the items that go to form
a normal diet. There are a number
of important roles played by the
fluids we drink. First of all they aid
in regulating the body temperature.
The fluids act as carriers of the wastematerials
cast off through the kidneys
and from the intestinal canal. And
finally, fluids act as solvents for many
of the foods we eat.
Whether or not fluids should be
taken with the meals is still a disputed
question. If the food is thoroughly
masticated I can see no harm from
the use of fluids with the food; that is,
if the fluids are not too cold or too
hot. And between meals one should
form the habit of drinking liberally
of water. But here a word of caution.
By drinking liberally of water I do
not mean to convey the impression
that one should go on a water debauch.
Returning to the man in the Hollywood
restaurant who was committing
a crime that morning mentioned in
the opening paragraphs of this article.
"You don't think much of his choice
of food, I take it," remarked the gentleman
opposite me.
"No, I do not," I replied. "That
chap's trying to commit suicide."
"Why?" asked mv friend.
"First of all," I began, "he's worrying
a twenty-ounce steak. And
twenty ounces of meat to start the
day with is not the best for one whose
chief occupation is sitting down."
"How do you know his occupation is
sedentary?" asked my friend.
"His hands are soft and white," I
pointed out. "They haven't a callous
on them. And anyway he's too fat to
move around very much."
"But what's wrong with his breakfast?"
queried my companion.
The Wrong and Right Breakfast
"In the first place, it is composed of
diet items that are acid in their endash
products," I pointed out. "Aside
from the cream he is eating there isn't
a morsel that will form alkaline ash.
That's conductive to acidosis and eventually
to kidney and arterial disease.
In the second place, I estimate from
the sugars, starches, fats and proteins
he is eating that he is consuming
about 1,400 calories of food. If he
does that three times a day he will
have consumed about 4,200 calories of
food when he really only requires
2,500. The other 1,700 calories are
excess baggage and make for fat and
overwork of his excretory organs."
"What should he have eaten in place
of that which he is now eating?" inquired
my friend.
"In the first place he should have
allowed the steak to rest in the refrigerator
until this evening and then he
should have invited a friend in to
share it with him. And in place of the
steak, if he really felt the need of
meat, he should have been satisfied
with an egg, or a small portion of
liver, or a few strips of crisp bacon.
In the second place he should have
chosen a menu that was either alkaline
or one that contained enough of
the alkaline foods to neutralize the
acid foods he chose."
"Suggest such a diet," invited my
friend who was growing interested.
"A half grapefruit to start with,"
I said. "Then some whole wheat toast,
the cereal he is eating with cream but
less sugar than he covered it with,
coffee, but no wheat cakes and syrup.
An egg or two or its equivalent and a
glass of orange juice to top it off with.
That would have provided him with
adequate fuel until luncheon, at which
time he would have been normally
hungry again. And in the meantime
he would have felt more like doing
something instead of feeling drowsy
and listless as he will feel when he
has finished this meal."
"You said something about acidosis,
what is that?" asked my companion.
"That's another story and we'll discuss
that some other time," I replied.
Meanwhile the man at the other
table was' ruthlessly committing a
serious crime against himself by eating
too much of the wrong kinds of
food and none of those he should have
eaten.
(To be continued)
(All rights reserved)
March 10. When the Railway Clearing
House Association was established
in 1878 in Boston, Mr. Anthony became
a clerk and he continued in that
service for twelve years, being appointed
Car Service Agent of the
Boston & Albany in September, 1890.
His title was subsequently changed to
Superintendent of Car Service, and
on Saturday he will have completed
thirty-seven years and eight months
of service in charge of the car service
office.
Chester W. Cummings, of West
Newton, Mass., will succeed Mr. Anthony
as Superintendent of Car Service
with headquarters at Springfield.
Mr. Cummings was born in Merrimac,
Mass., June 13, 1886, and has
been a clerk in the employ of the
Boston & Albany Railroad since February
of 1914. In February, 1919,
he became chie* clerk to Vice-President
H. M. Biscoe, and has served in
that capacity since that date.
C. O. Dales, of West Newton, Mass.,
who has been in the employ of the
Boston & Albany since 1908 in various
clerical capacities and who has
been secretary to Mr. Biscoe for ten
years, succeeds Mr. Cummings as
Chief Clerk at Boston & Albany headquarters,
South Station, Boston.
Mr. Anthony and S. H. Clark, who
was retired at the same time from
the Boston & Albany, were both
guests of honor at a banquet in
the Hotel Kimball of Springfield,
April 30. At the conclusion, H. A.
Noble, Division Freight Agent, who
acted as toastmaster, presented them
with a sizeable amount of gold which
had been donated by the officers and
employes of the Railroad.
Speeches were made by Walter E.
Adams, Special Assistant to Vice-
President, representing the management;
J. L. Truden, General Superintendent,
representing the Operating
Department, and Professor Arthur
Rudman of the Springfield Y.M.C.A.
College.
A number of New York Central and
officials from other railroads were
present. Prominent Boston & Albany
officials who were invited were:
H. M. Biscoe, Vice-President; J. L.
Truden, General Superintendent; R.
Van Ummersen, Freight Traffic Manager
; W. A. Barrows, General Passenger
Agent; E. P. Gardiner, General
Freight Agent; A. E. Allen, General
Freight Agent.
Rail Superintendents to Meet in
Memphis
AILROAD superintendents from
M all parts of the United States,
Canada and Mexico, with a few cities
in South America also represented,
L. A. Anthony, B. & A. Head of
will be in Memphis, June 12-16, for
the thirty-fifth annual convention of
Car Service, is Retired the American Association of Railroad
EWIS A. ANTHONY, Superin­ Superintendents. Not less than 1,500
L tendent of Car Service for the
delegates and visitors will be in at­
Boston & Albany, with headquarters
tendance, the officers predict.
at Springfield, Mass., was retired on
Not only is Memphis the convention
city but a Memphis man, J. M. Walsh,
March 31 and his name was placed on
Superintendent of the Memphis Divi­
the pension rolls of the Company. The
sion of the Illinois Central Railroad,
official notice refers to his "fifty years is President.
of faithful and efficient service." The third vice-president is F. M.
Mr. Anthony, who was born in Scot­ Brown, Superintendent, Pittsburgh &
land, reached the age of seventy on Lake Erie, Pittsburgh, Pa.