The articles of food which contain the greatest nutrition - phosphates, nitrates and carbonates. The phosphates restore the nerves, brain and bones. The nitrates rebuild the muscles and sinews. The carbon ates produce fat and heat. It is necessary that a percentage of all these elements be daily taken, into the system to keep up an even repair. The exact proportion depends of course upon the parts of the body exercised ; the particular cells that are broken down.

A diet composed of whole wheat, nuts, olives, fruit and honey will supply every requirement for perfect health and long life.

I do not mean by this that you should confine yourself to so limited a diet but that the combination mentioned is the most perfect blending of all the elements necessary to keep the body in health, youth and beauty. All food should be as simple in preparation as possible. Cooking destroys many of the good qualities contained in food. Those classes of food which can be eaten without cooking should form the larger part of your meals. You may select your meals from the following list: All fruits (ripe or dried), nuts, cereals, peas, beans, lentils, eggs, milk, cream, ripe olives, honey and all the green leaves that grow in the sunlight, as lettuce, celery, etc. You should avoid eating sugar, candies and other articles made from sugar, for it is very injurious to the system. Every grain of sugar swallowed constitutes a tax on the system, - upon the nerves, lungs and kidneys more particularly - a tax upon the vitality. There is a natural appetite for sweet fruits and this demand may be safely supplied. The sugar in fruit is in its natural state and ready to be taken up by the system. In honey we have pure sweets that have already been digested by passing through the stomach of the bee. Dates, figs and raisins will supply the sugar needed when ripe fruits are not to be had.

A splendid food for the purpose of both nourishing and rejuvenating the body is the ripe olive and pure olive oil. The pure oil is 98% nutriment and requires the expenditure of very little energy to digest it. Olives contain all the elements necessary for the nourishment of the body. Their special value, however, consists of their perfect lubricating qualities. They assist the intestines to do good work and give elasticity of muscle and dissolve calcareous deposits, thus renewing the free action of youth. Ripe olives are quite different from the green olives sold by grocers in glass bottles. Ripe olives are dark brown and black. Nuts contain both oil and nitrogenous matter and are very valuable as food. They are three times as nutritious as animal flesh. That is, one pound of nuts will sus tain the body for the same length of time as three pounds of meat, and, at a less cost of money and of energy to digest. Then the danger of contracting disease is also avoided. All animal flesh contains poisonous matter which was on its way to the surface of the skin to be eliminated at the time the animal was killed. At the death of the animal the process of elimination ceased and the poisonous waste product remained in the flesh to be taken into the system of those who eat the meat, where it acts as an irritant and poison. Our digestive organs have enough waste to dispose of without our needlessly forcing them to undertake any additional work.

The men and women who desire to live one hundred years should not eat animal flesh. Statistics prove that meat eaters die at a younger age than any other people and that they suffer more from disease, especially rheumatism and consumption. Statistics further show that in Germany - a pork-eating country - out of fifty-five million inhabitants only 78 were living at the age of one hundred years, while in Bulgaria, a country of only four million people, who eat little or no meat, there were 3883 persons who had passed the century mark. Just think of it. Seven hundred times as many persons live to be 100 years of age, who do not eat flesh as those who do. In Servia, another country that uses little flesh food, there are 290 persons living between the ages of 106 and 115 years, 125 persons between the ages of 115 and 125 years, 18 persons between the ages of 125 and 135 years, and three persons more than 135 years old.

Do you see why you should avoid flesh food if you want to live one hundred years or more? Aside from the destructive effect on the human system, it is a great economy to use other and more natural foods. The amount of nourishment to be gained from thirty-five cents' worth of sirloin steak can be had from three and a half cents' worth of entire wheat flour, or five cents' worth of oatmeal, or three cents' worth of beans, or ten cents' worth of ripe olives, or seven cents' worth of nuts. I might give many more comparisons, but these will serve to show you the folly of wasting money on flesh food, when more healthful foods can be purchased much cheaper.

Milk and eggs are not perfect articles of food, especially for adults. They contain all the elements necessary to sustain life, but they are not always pure. Disease is very commonly transmitted through milk from an unhealthy cow and from eggs laid by hens that are allowed to gather their food by acting as scavengers.

Vegetables are valuable, especially those which can be eaten raw, for cooking devitalizes them by destroying the natural salts, which they contain. Salad is a desirable way of eating vegetables, such as lettuce, celery, tomatoes, radishes, onions, etc. Lettuce freely eaten is a sure preventative of small-pox.

Fruits of all kinds should be eaten freely, for they contain all the elements necessary to sustain the body. Fruit and nuts are considered ideal food. I would suggest that you select a diet of fruit, nuts, grains, vegetables, legumes, olives, salads and honey. In a few days you will begin to enjoy an electrical vitality that is truly rejuvenating.

Do not eat bread made of white flour; use whole wheat bread. All the nourishing elements are removed from white flour in the process of making.

Figs, prunes and raisins are valuable foods, but for preserving youth and beauty the ripe apple has no equal. Apples should be eaten at every meal, especially by people who have begun to show signs of age. They dissolve the deposits which stiffen the muscles and arte ries. In Mythology the Gods are represented as preserving their immortality by eating apples. Apples give a youthful color to the complexion and elasticity to the muscles.

Avoid eating spices, pepper, mustard and vinegar, and be moderate in your use of salt. What salt you do use should be pure rock salt and not the fine powdered salt, for it contains lime and chalk, which obstruct repair and growth. The salt necessary for the body is taken in a natural form in the vegetables and fruit you eat, unless destroyed by cooking. Lemon juice should be used in place of vinegar.

You must drink as well as eat, for the body is eighty per cent water. To keep up the percentage, you should drink about two quarts a day. This amount is necessary to insure enough fluid for digestion, the liquifying of the blood and for the elimination of the poisonous waste that if retained in the system depletes it of vital force. What kind of water should you drink? Pure water. It is the only natural beverage. Do not drink alcoholic beverages, for alcohol is a deadly poison. Tea and coffee are both injurious to the system. They are stimulants and have the same effect on the system as a whip has on a tired horse. They cause you to destroy bodily tissue and rob you of your vitality.

How can you know if water is pure or not? The only absolutely pure water is that which has been distilled. It is condensed steam prepared, after Nature's plan. Water is not purified by filtering it. Ordinary water contains minerals and lime besides organic matter, which is injurious to the system. If you cannot get distilled water, put a few drops of lemon juice in each glass of water a minute or two before you drink it. The lemon juice will destroy all organic matter and purify the water to a great extent, but it will not remove the minerals held in solution. Water should not be taken with your meals, but between meals, the first thing on rising in the morning and just before retiring to sleep.

Water taken with the meals dilutes the gastric juice and retards digestion. Food, when properly masticated, requires no washing down. Chew all food well before swallowing it. Eat a sufficient amount of pure, nourishing food, but not too much at any time. If you are not hungry, do not eat just because it is meal time. Wait until Nature tells you that food is needed. If your stomach at any time does not work right, give it a rest; don't force it to take food; instead give it pure water in plenty to wash out the accumulated indigestible waste. Short fasts of 24 to 36 hours are very beneficial, especially to those suffering from disease.

Bear in mind that the attitude of the mind has a powerful influence on the digestive organs. Therefore, if you are feeling vexed, angry or irritable, do not eat until you have conquered the mood. The process of digestion is suspended during anger or violent emotion.

Eat only when in a cheerful, happy, and harmonious frame of mind. This mental condition should of course exist at all times. The purest food will lose its value if discordant thoughts occupy the mind. Remember that mental harmony is the key-note of health and long life.