Eating Well

Portion Sizes

                       Families come in all different sizes. Each recipe in this guide makes enough for four adult portions, but you can make half the amount, or twice the amount, depending on the size of your family. For example:

• If there is one adult and two children under 5 in your family, each recipe will make enough for two meals. Or you can halve the recipe to makes just one meal for you all.
• If there are two adults and two teenagers, each recipe will make enough for one meal for you all.
• If there are four adults, two teenagers and there primary school aged children in a family, the recipe can be doubled to feed everyone at one meal.

The photos with each recipe indicate what an appropriate portion size looks like for children of different ages, so you can judge how to make sure everyone gets what they need. These portion sizes are just estimates and children will have different sized appetites depending on how active they are, and how much they are growing. Boys need to eat a bit more than girls as they are generally heavier and have more muscle generally heavier and have more muscle mass, and teenage boys will frequently need to eat bigger portions than adult men as they are growing rapidly. Pregnant women don't need to eat more than usual, except in the last three months of their pregnancy. Breastfeeding women may need to eat a bit more energy if they are exclusively breastfeeding and feeling more hungry. A detailed summary of how energy needs vary by age an gender, and during pregnancy, can be found on page 90.

We have used different sized and coloured plates to indicate what appropriate portions look like for different family members. See the next page for scale photos of the plates used. We have four different examples per recipe.

Plates used in the photos

Next to each recipe are photos of four plates:

Yellow Plate25cm
Average portion for an adult, or teenager aged 12-18 years

Green Plate25cm
Average portion for a 5-11 year old

Blue Plate20cm
Average portion for a 1-4 year old

Red bowl13cm
Average portion for a 7-12 month old

Equipment

  

       The recipes in this guide do not require a lot of equipment. Many of them are one-pot meals that simply require a knife and chopping board, a spoon and a medium saucepan. It is worth can cook your own food rather than relying on ready-prepared foods.

Tips for keeping food shopping costs down

• Cook from scratch. Making meals from scratch is cheaper and healthier than buying ready-made meals, which also often have a lot of unnecessary sugar, salt and preservatives added. Remember that food manufacturers and retailers are making a profit on even the cheapest ready meals ready meals.
• Buy own-brand goods. The quality is generally the same as popular brands. The only real difference is the price.
• Buy saver versions of some food items. Saver canned vegetables like canned tomatoes or beans, saver frozen vegetables, dried pasta and rice, saver cheese or yoghurt are often good choices. Avoid saver versions of meat products like sausages or burgers, as these are likely to be low in meat content and high in fat and salt.
• Keep food fresh. Store fresh vegetables in the fridge if possible. They will last longer and you will throw less away.
• Cut down the amount of meat bought Use less meat in dishes by adding more vegetables, as well as peas and beans (such as chickpeas, lentils or red kidney beans) to add extra protein.
• Get the best deals on fruit and veg. Find out if there is a food co-op or a fruit and veg scheme in your area. These types of projects often sell quality fruit and vegetables at a lower price to help to help people in their communities access affordable fresh food. 
• Stick to the list! If you plan your meals across the week, you won't buy food that gets wasted.
• Beware of offers. Only buy offers such as 'buy one get free' if you are certain you will eat both are able to share the extra one with a friend. 
• Choose your fruit and vegetables carefully. Don't but fruit and vegetables that are overly ripe unless you are sure that you will use them quickly.
• Buy frozen fruits and vegetables if you have a freezer or will use them on the day you buy the. It's often cheaper to buy frozen fruits and vegetables. They contain the same nutrients as fresh ones, need no preparation and, if you can store them, they are often the cheapest way of adding vegetables to dishes.
• Avoid pre-cut, pre-peeled and packaged vegetables and fruits. They more expensive than buying loose fruits and vegetables and lose nutrients as soon as they are opened.

Nail Salon Workers

     The wage and hour division helps all workers in the United States, regardless of immigration status.

       As a nail salon worker you have the right to be paid full and fair wages for all hours you work. Know your rights!

Hours Worked:

• You must be paid for all work performed whether or not the employer approves the work in advance.
• This includes time spent in training, traveling from site to site during the day, and any work performed "off the clock".

Minimum Wage and Deductions:

• You must be paid at least the federal minimum wage of $7.25 per hour.
• Even if you are paid by the day or at a piece rate, your total wages must amount to at least the federal minimum wage for each hour worked.
• Your employer may deductions for job-related expenses such as uniforms, equipment rentals, or tools but such deductions cannot reduce your pay below the federal minimum hourly wage.
• Some state laws require higher minimum wages and greater employee protection; employers must comply with those laws as well as the federal rules described here.

Overtime Pay:

• Generally, you must be paid 1- 1/2 times your regular rate of pay after 40 hours of work in a seven-day workweek.

Record-keeping:

• Employers are required to keep accurate records of all their employee's daily and weekly hours worked and wages paid.
• You should keep your own records of your work hours and wages, and phone number.

    

   

Stay health and safe while giving manicures and pedicures

  

     Products used in nail salons can contain harmful chemicals. Over time, repeated use or exposure to high concentrations of these chemicals could damage your body or cause serious health effect. You have the right to working conditions that do not put you at risk of serious harm.

Hazardous Chemicals in Nail Salon Products

• Acetone (nail polish remover): headaches, dizziness, irritated eyes, skin and throat.
• Dibutyl phthalate (DBP) (nail polish): nausea, irritated eyes, skin, nose, mouth and throat.
• Ethyl methacrylate (EMA) (artificial nail liquid): asthma, irritated eyes, skin, nose and mouth; difficulty concentrating. Exposures while pregnant may affect your child. (Methyl methacrylate is banned in many states.)
• Formaldehyde (nail polish, nail hardener): can cause cancer; difficulty breathing; asthma like attacks; allergic reactions; irritated eyes, skin and throat.
• Toluene (nail polish, fingernail glue): dry or cracked skin; headaches, dizziness, and numbness; irritated eyes, nose, throat and lungs; damage to liver and kidneys; and harm to unborn children during pregnancy.

Getting information about Chemicals in Salon Products

• Professional nail salon products that contain hazardous chemicals must provide warning and precautionary statements;
• Salons must provide you with safety data sheets (SDSs) for the products that contain hazardous chemicals. SDSs list hazardous ingredients, how you can be exposed, health and safety risks, and steps for safe use and storage. You have the right to ask for and receive a copy of the SDS.

Protecting Worker Health

• Whenever possible, use less hazardous products. Some products claim to be made with out the toxic trio (toluene, formaldehyde, and dibutyl phlalate).
• Ventilate salons and let in fresh air. Open doors and windows, always keep exhaust, heating and air conditions system, and ventilation tables on; and use portable ventilation machines.
• Keep products off skin and out of eyes. Wear gloves and goggles when transferring product; wear long sleeve shirts; wash hands frequently and keep food away from chemicals. 
• Safely store chemicals.

Occupational Skills

   
Draping

                Placing the appropriate protective covering over the client.

                Drape the client properly, prior to performing & hair service.

               Neck strip, sanek strip, cutting cape, perming cape, comb-out cape, smock.

Hair & Scalp Care

Effleurage

                 Light, relaxing, continuous stroking movements applied with fingers for palms in a slow, rhythmic manner.

                 Effleurage is frequently used on the forehead, face, scalp, back, shoulder, neck, chest, arms and hands to relax the muscles and stimulate blood circulation.

Emulsify

               To combine liquids together to form a smooth mixture.

               When two or more liquids that normally don't mix well together are combined, an emulsifier or binder must be added to prevent the liquids from separating.

              Emulsion, emulsifier, binder.

Finger Manipulations

                                   Massage movements fingers.

                                   Manipulate: to use skill in moving or handling something.

                                   Heel of the hand: the part of the palm of the hand next to the wrist.

Flaky

           A condition when the scalp sheds its skin as dry flakes on the scalp or hair which can appear translucent.

           Flaky hair may be the result of a scalp disorder that can be corrected.

           Dry dandruff, Pityriasis Capitis Simplex.

Hair Analysis

                        A careful study of the hair by visible inspection, feel and special tests.

                       Hair analysis is an important first step in choosing the colour product. You must examine the texture, density, porosity and the client's natural colour.

                      Texture, density, porosity, analyzee.

Rinse

          To remove shampoo, conditioner and other hair products with water.

          Various conditioners are referred to as rinses. (noun form)

          After you lather the hair, then proceed with a rinse.

          Acid-balanced rinse helps prevent fading and leaves the hair in a condition that is easy to comb.

          Cream rinse (Removes tangles)

Sheen

           A soft smooth shiny appearance.

           Drying the hair in the direction of the cuticle scales may help bring out the sheen in the hair once it is dry. Silicone shiners add gloss and sheen to the hair while creating textural definition.

           Sleek, Smooth, Slick, Thermal styling

Tepid Water

                     Moderately warm water

                     Test the temperature and pressure of the water to be sure it is tepid and comfortable for client.

                     Like-warm, comfortable water temperature.

Topical Products & Medicine

It's not just about using the right products, you must use them correctly for your skin type.

Your skin care products must fight the 4 causes of acne.

Kill Bacteria with Benzoyl Peroxide

Unclog Pores with salicylic + Glycolic Acid

Control Sebum with Green Tea Extract

Reduce Inflammation with Passion Flower Extract

Using skin care products:

1. Be Patient.

                   Your acne won't clear up overnight. In fact, it could get a little worse before it gets better. But follow these lessons, use the right products for your skin, and you should begin to see results in about 2-3 weeks.

2. Less in More

                      Using more product is not better. Actually, if you too much product you'll probably make your skin worse Start off slowly, using only a small amount of each product, especially the serums.

3. Be Gentle.

                   Irritation makes acne worse. The harder you rub and the more you touch, squeeze or poke, the more irritated your skin will get, and that means more acne. So be gentle with your skin at all times, especially when washing or applying products.

Daily Habits: Obey these rules.

Seriously. Don't just follow them for a week, make each of them a habit. You won't believe the difference they make.

4. Change your pillow case every 2 days.

It gets dirtier than you think and can cause more acne. When laundering, use a fragrance free detergent and do not use fabric softener.

5. Don't touch your face.

This includes no picking, popping or squeezing.






6. Sweat, Then Wash It Off.

Exercising a few times a week is great for your body and for your skin. The key is to wash your face as soon as possible after an activity.

7. Don't Stress It.

Stress can cause acne, which in turn causes more stress a vicious cycle. While there is no silver bullet to eliminate stress, here a few tips.

• Get Outside, get a little sun: Being outside helps you gain perspective and Vitamin D from the sun will improve your mood.
• Spend more time with friends & family
• Watch a sad movie: a recent study found that this may help you cope real-world stress and sadness.

  

You Are What You Eat & Drink

It matters more than you think but results don't happen overnight.

Follow these guidelines and you will see a huge difference in 2 to 3 weeks

8. Avoid Sugars and Bread

It's confirmed - consuming too much sugar and bread can make your acne worse! numerous clinical trials found links between sugar and acne.

9. Drink plenty of water.

Many people with great skin swear this is the secret, the rule of thumb is 8 glasses per day.

Try to avoid all sugary drinks, period.

10. Avoid Most Dairy

Several studies have determined that dairy, especially too much milk and cheese, can exacerbate acne.

Worried about healthy bones? Try some impact exercise and get your calcium from spinach, kale and white beans.

11. Take Natural Supplements.

Our diets are not perfect, so adding a few important supplements can help make up the shortfalls.

Beneficial Supplements: Probiotics, omega-3's, zinc, chromium, vitamin-A, vitamin-E, vitamin-B5, selenium, silymarin (Milk Thistle)

Skin Secrets

The 11 lessons you must learn to achieve clear & health skin

Notice

                 While all attempts have been made to verify information provided in this publication, neither the Author not the Publisher assumes any responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples, or organizations are unintentional. The Author neither makes nor attempts to make any diagnosis or cure or prevent any disease. This publication is an information product, and in not intended for use as a source of l medical advice. Information contained herein may be subject to varying national, state, and/or local laws or regulations. No guarantees are made. Publisher reserves the right to make changes. If you can't accept these terms, kindly return product. The Author and Publisher assume no responsibility or liability whatsoever on the behalf of any purchaser or reader of these materials. 

Introduction.

            More than 90% of people are affected by acne, some just in their teens and others much of their adult lives. This guide will help you quickly understand the causes of acne and give you some important information on how to achieve a clear and health complexion from both the inside and the outside.

           To make things easier, we have broken the information down into 3 categories with a total of 11 lessons to follow. This may seem overwhelming at first so take so take your time and slowly integrate each lesson into you life.

            Some of the lessons are very easy while others you find challenging to follow. Do your best, stick to the routine and your skin should begin to heal within 2-3 weeks.

The causes of acne.

These are the 4 main reasons you get acne, without any scientific jargon.

• Clogged Pores.

Your skin is constantly renewing itself. sometimes skin cells get stuck in your pores and 'clog them up; leading to whiteheads and blackheads.

• Bacteria.

A bacteria known as p. acnes (propionibacterium) lives on your skin. Inside a clogged pore, it can grow out of control.

• Inflammation.

Inflammation and swelling increases the chance of clogged pores and is what makes acne red.

•  Too Much Sebum.

Sebum is sticky, if you produce too much, your pores are more likely to get clogged, leading to more bacteria and more acne.

  
Preventing Acne.

Since acne has multiple causes, you must utilize multiple solutions. These are the 3 ways you will improve your skin.

• Skin Care Products & Medicine

The right products will exfoliate your skin and kill. p acne bacteria without clogging your pores or causing too much inflammation or dryness.

• Daily Habits & Lifestyle.

Certain habits can make your acne worse by causing inflammation or spreading bacteria. Luckily, There are some simple changes you can make.

• What you Eat & Drink.

Your diet can seriously affect 2 of the 4 main acne causes; inflammation and sebum production. If you have a poor diet and don't change it, you probably wont't get the clear skin you want.

Makeup Artistry

          When I first started working as a freelance makeup artist, it was almost impossible to find books dedicated to makeup artistry. This situation has improved over the year, but there is still a noticeable lack of good and accessible resources on makeup artistry. After scouring countless bookstores in search of perfect makeup reference, I finally decided to writer my own guide. My vision for this book is simple. I wanted it to be filled with complete step-by-step lessons, industry tips, and beautiful pictures. I wanted this book to serve as a complete reference guide for everyone who wants to know about beauty and makeup.

         I have found that women are either intrigued with or mystified by cosmetics, but most are interested in learning more about makeup and how in can transform a face. All women really want the same thing: to look like themselves, only prettier and more confident. That desire is what actually inspired me, at twelve years old, to create the "natural look" for which I'm known. In seventh grade, the coolest thing was to hear how tan you were. So I used my mother's bronzer, put it on my cheeks, forehead, nose, and chin-until it looked like a real tan. I put on her lipstick and then rubbed it off. I waned people to  say I looked pretty-and not notice the makeup.

           Years later, when I worked as a makeup artist, I learned from many of the leading professionals. My early work was a mixture of the natural look with risky bolts of color. I worked with George Newell, who did beautiful pale skin, very 80s red lips, bronze cheeks, and dark eyes. His style was not mine, but he was great talent who taught me things I could not have learned elsewhere. I also studied under Linda Mason, the artist known for her abstract uses of color on the face. She taught me to go beyond my comfort zone and push myself to the unexpected. Then I met my mentor, Bonnie Maller. I first saw her work in a magazine profile. She did all aesthetic for Bruce Weber and all the ads for Perry Ellis, Calvin Klein, and Ralph Lauren. Her style was outdoorsy, as you can imagine. She had the same aesthetic as I did, and perfected the look. It changed my life. Her makeup was most instrumental in helping my style emerge. It was clean, natural, and always beautiful.

           In the early days, I was like a sponge, learning from others, and then experimenting to see what I liked. I now look back on this time as graduate school. I read and studied very fashion spread. I loved the way light hit the colors on the face, and tried to recreate the looks. I began assisting makeup artists and eventually, with that experience, started to lead my own team. 

          When you are hired to do a show, you meet with the designer, and sometimes the stylist, to discuss the desired look and to possible try the makeup on a model. The makeup has to be beautiful and work with the clothes. I used to experiment with concealer on lips to make a pale lip color statement while doing Brigitte Bardot-inspired, dark smoky eyes or the brightest red and pink lips with very little on the eyes. I also remember using eye pencil on lips, which started the whole brown lip look.

             By the time I started Bobbi brown Cosmetics, I already had a group of artists who helped me do fashion shows. Early in my career, I could't pay them much, so I hired the ones who were eager to do the work for the experience and training. I started by inviting them to assist me-even if just help brushes or observed. I watched them do makeup. I watched them watch me do makeup.

        I love working with people who soak up information. Everyone has potential. I've never met anyone who could not master the skills needed, but many who lacked the confidence. I do believe that there is always more to learn, and I love the process.

            I also believe every woman would gain confidence if she understood more about applying her makeup, using the right tools, finding the colors that work for her and perfecting the basic techniques.

         I've written this book for everyone; my artists, students friends, and every woman who ever wanted professional instruction. I've gone into more detail than ever before and photographed hundreds of step-by-step photos to show you as much detail as possible. I've also put the entire "class" into the sequence that I believe works best. Understanding the best way to start, and then building from foundation and concealer to color, lips, eyes, and everything in between, I believe this will be the most comprehensive makeup lesson you will ever have.

           For the makeup artist or those who aspire to be one, I've written a section for professionals in the second part of the book. In this section, you'll find important information from how to pack a professional makeup kit to how to work with photographers.

             The best artists continually want to learn. Artists who think they know everything don't grow. Professional makeup artists must love makeup. The need to obsessed with the art and the business and cannot be afraid of hard work. Artists have to be able to see, evaluate their work, and take criticism as opportunity to grow. In makeup that means learning to recognize skin condition and texture, evaluate and effectively use color, and determine when formulation and application choices work and what to do when they don't.

             This book is a true labor of love. It was written with the helps of my team of makeup artists, friends, and customers-who have all contributed questions, concerns, and tips about makeup. Even though I've been in the makeup industry for over twenty years, I continue to learn. 

              The beauty is constantly changing, so it is important to stay open to new ideas, to acknowledge when techniques or styles don't work anymore, and try new approaches and solutions. The goal is always to help women look and feel beautiful.

Exercise

           Here in India, however, we have chosen quite a different path! Our men do arduous mental work, but give little or no exercise to the body. Their bodies are enfeebled by excessive mental strain, and they fall a prey to serious diseases; and just when the world expects to benefit by their work, they bid it eternal farewell! Our work should be neither exclusively physical nor exclusively mental, nor such as ministers merely to the pleasure of the moment. The ideal kind of exercise is that which gives vigour to the body as well as to the mind; only such exercise can keep a man truly healthy, and such a man is the farmer.

         But what shall he do who is no farmer? The exercise which games like the cricket give is too inadequate, and something else has to be devised. The best thing for ordinary men would be to keep a small garden near the house, and work in it for a few hours every hours every day. Some may ask, "What can we do if the house we live in be not own?" This is a foolish question to ask, for, whoever may be the owner of the house, he cannot object to his ground being improved by digging and cultivation. And we shall have the satisfaction of feeling that we have helped to keep somebody else's ground neat and clean. Those who do not find time for such exercise or who may not like it, may resort to walking, which is the next best exercise. Truly has this been described as the Queen of all exercises. The main reason why our Sadhus and Fakirs are strong as a class is that they go abut from one end of the country to the other only on foot. Thoreau, the great American writer, has said many remark-able things on walking as an exercise. He says that the writings of those who keep indoors and never go into the open air, will be as weak as their bodies. Referring to his own experience, he says that all his best works were written when he was walking the most. He was such and inveterate walker that four or five hours a day was quite an ordinary thing with him! Our passion for exercise should become so strong that we cannot bring ourselves to dispense with it an any account. We hardly realise how weak and futile is our mental work when unaccompanied by hard physical exercise. Walking gives movement to every portion of the body, and ensures vigorous circulation of the blood; for, when we walk fast, fresh air is inhaled into the lungs. Then there is the inestimable joy that natural objects give us, the joy that comes from a contemplation of the beauties of nature. It is, of course, useless to walk along lanes and streets, or to take the same path every day. We should go out into the fields and forests where we can have a taste of Nature. Walking a mile or two is no walking at all; at least ten or twelve miles are necessary for exercise. Those who cannot walk so much every day can at least do so on Sundays. Once a man who was suffering from indigestion went to the doctor to take medicine . He was advised to walk a little every day, but he pleaded that he was to weak to walk at all. Then the doctor took him into his carriage for a drive. On the way he deliberately dropped his whip, and the sick man, out of courtesy, goth down to take it. The doctor, however, drove on without waiting for him, and the poor man had to trudge behind the carriage. When the doctor was satisfied that he had walked long enough, he took him into the carriage again, and explained that it was device adopted to make him walk. As the man had begun to feel hungry by this time, he realised the value of the doctor's advice, and forgot the affair of the whip. He then went home and had a hearty meal. Let those who are suffering from from indigestion and kindred diseases try for themselves, and they will at once realise the value of walking as an exercise.

Exercise

          Exercise is as much of a vital necessity for man as air, water and food, in the sense that no man who does not take exercise regularly, can be perfectly healthy. By "exercise" we do not mean merely walking, or games like hockey, football, and cricket; we include under the term all physical and mental activity. Exercise, even as food, is as essential to the mind as to the body. The mind is much weakened by want of exercise as the body, and a feeble mind, a from of disease. An athlete, for instance, who is an expert in wrestling, cannot be regarded as a really healthy man, unless his mind is equally efficient. As already explained, "a sound mind in a sound body" alone constitutes true health.

        Which, then, are those exercises which keep the body and the mind equally efficient? Indeed, Nature has so arranged it that we can be engaged in physical as well as mental work at the time. The vast majority of men on earth live by field-labour. The farmer has to do strenuous bodily exercise at any cost, for he has to work for 8 or 10 hours, or sometimes even more, in order to earn his bread and clothing. And efficient labour is impossible unless the mind is also in good condition. He has to attend to all the many details of cultivation; he must have a good knowledge of soils and seasons, and perhaps also of the movements of the sun, the moon, and the stars. Even the ablest men will be beaten by the farmer in these matters. He knows the state of his immediate surroundings thoroughly well, he can find the directions by looking at the at the stars in the night, and tell a great many things for the ways of birds and beasts. He knows, for instance, that rain is about to fall, when a particular class of birds gather together, and begin to make noise. He knows as much of the earth and the sky as is necessary for his work. As he has to bring up his children, he must know something of Dharma Sastra. Since he lives under the broad open sky, he easily realises the greatness of God. 

           Of course, all men cannot be farmers, nor is this book writtin for them. We have however, described the life of the farmer, as we are convinced that it is the natural life for man. To the extent to which we deviate from these natural conditions must we suffer in health. From the farmer's life we learn that we should work for at least 8 hours a day, and it should involve mental work as well Merchants and others leading a sedentary life have indeed, to do some mental work, but their work is too one-sided and too inadequate to be called exercise.

           For such people the wise men of the West have devised games like cricket and football, and such minor games as are played at  parties and festive gatherings. As for mental work the reading of such books as involve no mental strain is prescribed. No Doubt these games do give exercise to the body, but it is a question if they are equally beneficial to the mind. How many of the best players of football and cricket are men of superior mental powers? what have we seen of the mental equipment of those Indian Princes who have earned a distinction as players? On the other hand, how many of the ablest men care to play these games? We can affirm from our experience that there are very few players among those who are gifted with great mental powers. The people of England are extremely fond of games, but their own poet, Kipling, speaks very disparagingly of the mental capacity of the players.

How much and how many times should we eat?

         There is a great divergence of opinion among doctors as to the quantity of food that we should take. One doctor holds that we should eat to the utmost of our capacity, and he has calculated the quantities of different kinds of food that we can take. Another holds the view that the food of labourers should differ in quantity as well as in quality from that of persons engaged in mental work, while a third doctor, contends that the prince and the peasant should eat exactly the same quantity of food. This much, however, will be generally admitted, that the weak cannot eat just as much as the strong. In the same way, a woman eats less than a man, and children and old men eat less than young men. One writer goes so far as say that, if only we would masticate our food thoroughly well, so that every particle of it is mixed with the saliva, then we should not have not have to eat more than five or ten tolas fo food. This he says on the basis of numberless experiments, and his book has been sold in thousands. All this shows that it is futile to think of prescribing the quantity of food for men.

         Most doctors admit that 99% of human beings eat more than is needed. Indeed, this is a fact of everyday experience, and does not require to be proclaimed by any doctor. There is no fear at all of men ruining their health by eating too little; and the great need is for a reduction in the quantity of food that we generally take.

         As said above, it is of the utmost importance to masticate the food thoroughly well. By so doing, we shall be able to extract the maximum of nutriment from the minimum of food. Experienced persons point out that the faces of a man whose food is wholesome, and who does not eat too much, will be small in quantity, quite solid and smooth, dark in colour, and free from all foul smell. The man who does not have such faces should understand that he has eaten too much of unwholesome food, and has failed to masticate it well. Also, if a man does not get sleep at night, or if his sleep be-troubled by dreams, and if his tongue be dirty in the morning, he should know that has been guilty of excessive eating. And if he has to get up several times at night to make water, it means that he has taken too much liquid food at night. By these and other tests, every man can arrive at the exact quantity of food that is needed for him. Many men suffer from foul breath, which shows that their food has not been well digested. In many cases, again, too much eating gibes rise to pimples on the face, and in the nose; and many people suffer from wind in the stomach. The root of all these troubles is, to put it plainly, that we have converted our stomach into a latrine, and we carry this latrine about with us. When we consider the mater in a sober light, we cannot help feeling an unmixed contempt for ourselves. If we want to avoid the sin of over-eating, we should take a vow never to have anything to do with feasts of all kinds. Of course, we should feed those who come to us as guests, but only so as not to violate the laws of health. Do we ever think of inviting our friends to clean their teeth with us, or to take a glass of water? Is not eating as strictly a matter of health as these things? Why, then, should we make so much fuss about it? We have become such gluttons by habit that our tongues are ever craving for abnormal sensations. Hence we think it a sacred duty to cream our guests with rich food, and we cherish the hope that will do likewise for us, when their turn comes! If, an hour after eating, we ask a clean-bodies friend to smell our mouth, and if he should tell us his exact feelings we should have to hide our heads in utter shame! But some people so shameless that they take purgatives soon after eating, that they take purgatives soon after eating, that they might be able to eat still more or they even vomit our what they have eaten in order to sit down again to the feast at once!

           Since even the best of us are more or less guilty of over-eating our wise forefathers have prescribed frequent fasts as a religious duty. Indeed, merely from the point of view of health, it will be highly beneficial to fast at least once a fortnight. Many poius Hindus take only one meal a day during the rainy season. This is a practice based upon the soundest hygienic principles. For, when the air is damp and the sky cloudy, the digestive organs are weaker than usual, and hence there should be a reduction in the quantity of food. 

          And now we will consider how may meals we may take in the day. Numberless people in India are content with only two meals. Those who do hard labour take three meals, but a system of four meals has arisen after the invention of English medicines! Of late, several societies have been formed in England and in America in order to exhort the people to take only two meals a day. They say that They say that we should not take a breakfast early in the morning, since our sleep itself serves the purpose of the breakfast. As soon as we get up in the morning we should prepare to work rather than to eat. We should take our meal only after working for three hours. Those who hold these views take only two meals a day, and do not even take tea in the interval. An experienced doctor by name Deway has written an excellent book on Fasting, in which he has shown the benefits of dispensing with the breakfast. I can also say from my experience that there is absolutely no need to eat more than twice, for a man who has passed the period of youth, and whose body has attained its fullest growth.