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'J A slowly )s^ &&V* for Every Day By Harriet Coates TOO much consideration cannot possibly be given to daily exercise. To prove it one has only to ob serve the girls in any of our large cities, as they go to and from school and see how distressingly few of them are shape ly and strong. Instead of high chests, plump arms, comely figures and a grace ful carriage, you see flat chests, angular shoulders, often round and warped for ward, with scrawny necks, painfully thin arms and legs, narrow backs and a weak walk. You will scarcely find one girl in a dozen thoroughly erect, whether walk ing, standing or sitting.-' Nearly every head is pitched forward the arms are frequently held almost motionless, hang ing down limply, and there is, moreover, a general lack of springiness and elas ticity in their movements. Let us go a little farther and watch these girls at play. You will convince yourself that but few of the games they amuse themselves with bring them really vigorous exercise. If they attempt to run hardly one in the party has the swift, graceful gliding motion she might so readily acquire. Not one can' run any distance at a good pace. You will realize that most of their exercise worth calling vigorous is for their feet alone, the hands seldom have much to do, and this inactivity prevents them from becoming fully developed and forceful. As the girl comes home from school you will observe that instead of look ing light and strong and free, she is too often' what she really appears to be, pale and weak. This deplorable condition is then blamed on an over abundance. of mental work at school,, and very Unjustly so. It is not' the mental work which' is breaking her down, but a lack of adequate phy6i6al exercise to build her uo. N"o girl is at school over six hours out of every twenty-four and deducting..the time taken for recitations and recess, the Ave hours, or even less, anv will cover the time she gives to actual brain work in school. With the balance of the time practically her own, there is ample time for all the physical exercise and play she needs, and yet allow ten or twelve hours for sleep. The usual exercise which a school girl takes is to walk to and from school, play a few minutes at recess, take an occasional stroll, or she may engage in some of the various children's games but all the time she is intent on their conversation, never thinking of the exer cise itself, and the benefit it gives. And now, what is the.result? Exactly what such exercise, or rather such lack of it, would bring. I am certain that there will be no doubt as to the result a few years later, and there should be no wonder if the neglected body develops some partial weakness or debility. If the bedy, during the growing years, was called upon to do nothing to assist in perfectly developing it, while the brain was pushed to its utmost, does it stand to reason that the physical wouid long be-able to support the mental? The question has often been asked of me: Will not physical exercise dull the mind for its work? My answer is No, not if indulged in properly and sensibly. However, if protracted several hours, or the greater part of each day, no doubt it would. Overdoing exercising is just as bad as not doing it sufficiently—the road of the golden medium is always the one to follow if. good results are expected. For the lean, as well as the stout wo man or girl I would advise exercise to gain symmetry. .. Exercises are here given that will serve for either the mother or child, if Indulged in regularly and methodically. Do not make a mistake'by thinking you will correct a fault quickly by indulging in too vigorous practice, or till over fatigued. Exercise in moderation and if stiffness should occur, do not dis continue, but use less energy until you have become thoroughly accustomed to ltThese exercises may be practiced with out any special previous preparation Other than the removal of corsets ^nd all other tight-fitting garments. order to facilitate and is necessary, give freedom to the movements of the b^o begin the first exereise stand erect, feet together, hands, resting on the hins (akimbo). the trunk Standing so, slowly bend forward—holding as shown position legs JJenw in illustration No. 1. Hold^this for few seconds, and then raise- the trunk to an upright position. He,- rest a few seconds and then bend backward to the limit. Remember that the bending must be done at th? Dips, not the legs or the back. Now resume an upright position (still, holding the first position), after which bend the trunk first to the right, then the left" This complete exercise may be repeated eight or ten time?, and will be found all that Is desired strength ening and invigorating the various or gans which compose the trunk. One organ, the stomach, will especially be acted on strongly, and when one considers the important part/which the stomach plays in keepingtlie remainder of our body in a proper condition, one should feel doubly justified in giving much attention, and one exercise. Ay Standing erect,: heels together, hands joined just under itl^ shbuid^r' blades upon the back (compare illustration No, 2) begin the second exercise by thrust-' Ing the bands vigorously downward, keeping them clasped. plenty of soap and water, rinse well and Then, with an equal amount of enlrgy dry thoroughly. This will destroy all', \yf 7 quickly raise them to the starting po sition. Each time the hands are raised or lowered make an effort to go a little farther with them. This exercise will not only strength en the arms, but will give to'them more grace,! relieving them of many awkwar# movements. It is also one of the best chest developers known, and will quick ly correct sunken or hollow chests. The exercise should be repeated ten or twelve times, and may be indulged in often, at any convenient time dur lag the day. The third exercise is practiced holding weights in the hands, dumb-bells being used in the illustration. However, any weight that will permit of the move ments will suffice. The position is standing erect, heels to gether, arms resting at sides, hands grasping weights. Eegin the exercise by slowly raising the arms (palms of hands up) from the sides to a horizontal position. Holding the arms thus, slowly bend the lower right arm at the elbow up ward and continue on with it until the weight rests on the shoulder—illustra tion No. 3. Now slowly raise the weight and bring the arm back to an outstretched posi tion, and at the same time bring the left arm up to the same position (weight resting on shoulder). Thus, when one hand is resting 09 the shoulder, the other is holding the weight with outstretched arm. Reversing the position of the arms will enable one to continue this exercise for quite awhile, and will also give the weaker arm its proper development. The number of times to repeat the exercise will have to, be governed by one's strength, as well as weight of the ob ject held in the hands. It is more advisable to not begin the exercise with weights exceeding one pound and as time progresses, heavier ones may be adopted. Begin the fourth exercise standing flat-footed with the feet together. Com mence by quickly raising the arms and E. B.:—Sulphur is used preparations intended to darken gray hair. I will a tonic which I think is very Always massage the scalp after give you good. uisng tonic. This Hair Tonic. Quinine bisulphate grains Tincture cantharides 2 drams Tincture capsicum 2 drams J*80"1" 90 grains Bay rum Ivatherine H.t Anna S. T. and Mrs. M.First bathe the bust with hot water, then apply spirits of camphor. Repeat two or three times daily. Remember to rub very-gently. Hair Moles and Shampoo. Troubled:—The lotion I am giving you is very gpqd for blackheads. The face must be kept very clean, and I would advise having it steamed and taking a thorough massage every week. The hair moles can be removed by the electric needle only. The hair .should. not be shampooed more than once every two or three weeks. Blackhead Lotion. Boracic acid dram Alcohol ounce Rose water 2 ounces Use once or twice daily with gentle friction. Blackheads. Eleanor P. N,The formula given above I think is the one you want. For tiie Nose. 1 & ouncea To Beduce the Bust. a it a ter then apply olive oil to the bridge of the nose, then massage with the mid dle finger and thumb. To Cleanse Scalp. Hopeful:—Saturate the hair with tine-" ture of flshberry, tie the head up in a towel for a half hour, then shampoo with interlocking the fingers on the back of the head. Now draw the head backward as vig orously as possible, hold it so and as sume a sitting position (illustration No. Vaucaire Remedy. Mrs. Ruth C. and Mts. Darly:—The above remedy is very good, but in your case you should also massage the bust very gently once daily with:— Cocoa butter 2 ounces lanollne ounces Olive oil Many mothers are worried by their children being unable to retain food dur ing an illness. For a day or even long er this need give no special fear, as an accasionai fasting is beneficial ratlner than harmful but if long continued the strength must be kept up by liquid foods. Often when nothing else can be retain ed, a paiient, may be kept alive for days by albumenized water. To half a glass of water break the white of an egg. Do not beat the egg, but shake it after be ing added to the" water as there will not be froth to tell the patient, what they are taking. Disguise the taste of the egg by orange juice. If you have no shaker, the white can be stirred through the water with a fork. Clam broth can often be retained when nothing else |s. This may be bought in cans, but is more nourishing when the fresh clams are used. Care fully scrub half a doxen or more ciam. shells, and put In just enough boiling 'ife Helpful Advice to^Beauty life, but the little white particles must be carefully removed after the hair is dry, as they will not be likely to come out wjth the shampooing. ounces And practice deep breathing exercises every morning. Stand erect before an open window clad in a loose gown, take a long breath with the mouth closed. Hold the breath as long as you can, then come down quickly on the heels and ex hale through the mouth. Always breath Camphor .-... Liquide .vaseline. A. J. H. & 1 mm 4). It will be. necessary to rise on tip toes in order to easily and successfully assume a sitting position tight clothing must also be removed or at least loos» ened. deeply. This will soon expand the chest and deyelop thfe pn^t. It is impossible to tell you how-irnufch you will require of the medicine as no' two people re spond the same. For Catarrh of Nose D. E. A.FjrsJ. cleanse .the nasal cavity with bicarbonate of soda, fifteen grains and hot-, water, one ounce. Mix the following and use as a spray:— Menthol grains Thymol 3 sr 5 grains 1 ounce How to Use Creams. M. K.:—The cleansing cream is intended to eleanse the skin a Weak Digestion water to cover them. Cook until the shells open, strain off the liquor and add a dash of cayenne pepper. The addition of- milk to the clam juice, While it makes a palatable soup, is not so easily digested by an invalid. During convalescence, clam broth is appetizing and nourishing served in cups with whip ped cream on top. The pure essence of beef is also nour ishing and easy to digest. Cut a pound of lean beef into .small pieces and put it in a quart glass jar. Cover with a pint of cold water and a or by of boiling. little teaspoonful of salt and let it stand in refrigerator, cov ered, for hree or four hours. Drain off the liquid and heat very hot in double boiler setting the cup in a vessel Water on the stove. Add cayenne pepper rbefore Barley water is and a a 4. O know how, when and where to use soap and water is quite essential. Far be it from me to discourage the use of soap and water, but I do beg my readers to scrub from their throat. tov their toed and not their faces. The daily tub bath, with plenty of good soap and a bath brush is very necessary for all who aspire to a clear complexion. It aids the elimination of the effete matter which, if not gotten rid of, will soon bring about a sallow, rough, unsightly-looking skin full of blackheads. Many women have become so accus tomed to using hot water and soap on the' face daily, that they are horrified at the idea, of using a cream in its place, 'and will frankly tell you they would never feel clean without their daily face scrubbing. But, mark you, these are not the wo men who are taken for their son's sis- only, it can be used "at ahy time and al ways before the massage. The Child's Nails. Young Mother:—While your baby is so young it would be better to cut the nails as well as you can. When she gets older you can" file them, but a baby would never keep quiet enough to have the nails filed. long Granulated Eyelids. Constant Reader:—For granulated lids use a few drops, of Adrenmine twice daily. Drop it in with a glass dropper. It is always best to consult an occulist for any trouble withk the, eyes as they are a very delicate organ. of lemon for flavoring, and if more nour ishment is desired break in the white :of an egg and gently stir through. Freshening Straw Hats. Light straw hats, which are the Worse for last season's wear, yet Which over night or until it serving- made by adding a ta- blespoonful of pearl barley to a quart pint of water. Boil down to half pint and strain through a fine muslin. Ad* a H^prange juice or. a few drops J* W A off with a clean. stiff whisk. If sary, another coating of can be applied. a a trf are not worth sending to a professional cleaner can be made to look nice wj ite by covering the straw with a thjck^ naste of yellow corn^jeal gasoline mixed. Let the paste stay on is dry and brush neces the cornmeal Chip, Panama and leghorn hats can have soiled spots cleaned from them by rubbing the surface with crusts Of^ bread. Use small pieces of the bread and dis card as soon as soiled. .lor dark colored or black straw hats the best freshener Is a thorough brush ing said careful wiping with This Is a much better treatment fer a black hat than attempting to give It new blackness by '-rime polish." fc" ters. It may eU work very well for a time, but when the cold. Winter winds are encountered the faca will at' first be slightly more flushed than usual, then tjh^ skin will hs so rough that the finest powder cannot be need without toeing very noticeable# and the pore* will grow larger. in the Spring and Summer freckles will multiply most ..rapidly, the skin will sunburn so badly that it Is Soap and water removes too mueb of the natural oil and gives the skin that starved, withered look. Those who insist on dinging to the soap and water face, bath should study the art of facial massage and supply a good flesh food immediately after the bath. Before going out in very warm weath er or very, cold weather apply a ,.^:vM1ftr" BY HEBE "T"iW- «w- SOAP AND WATER- DEVOTEE very unbecoming and often painful, or tan until it is brown as a gypsy**. what face can lay claim to beauty that is covered with freckles, or as red as a cherry? The women who have little, fine lines all over the face In middle life, ten chances to one, will tell you they have used soap and water on their faces always, good cleansing cream, wipe it all off anil we a fine face powder. This will protect the face from sun and wind* Young women should use a cleaning cream always before retiring to free the skin and pores of all the dust and powder that has covered them all day. In the morning a ^ipe off with toilet water is cleansing and refreshing. This process will help to keep the skin smooth, clear and prevent the pores from enlarging. A weekly massage, of course, should be indulged in 'Whenever possible. Those in middle life, or as soon as wrinkles appear, will find that ten'minutes' sage every night in addition to direc tions given above, will aid largely to Indefinitely postpone the evidence of passing years. I Cold water will help to keep the flesh firm, but if used before going out the cleansing cream and face powder should follow after the water. Even the bravest of our sex dread the wrinkle stage, therefore all should re member that it is easier to prevent than cure, In direct contrast to the soap and wa ter devctee is the school girl with a face, full of blackheads and pimples, who when questioned will calmly estate that she takes one tub bath a week, eats fried potatoes for breakfast, a cream puff and pickles, for lunch one day. a raspberry sundae* and a cocoanut pie the next, in order to vary the menu. She will also eat pandy seven days a ^eek and then wonder why ehe has such a bad complexion. This condition if neglected will go from bad to worse until in many cases the skin is scarred as badly as by ^OX. For these cases a weekly steaming and mabsage is most necessary, and by a professional^ possible. long as the comedones (blackheads) are allowed to remain, so long the pimples will .{£1 low and the pores i^ow large. H) our young as well as older people haVe a fashion of raising the eyelids or frowning with every word they speak and never seeitt alcohol. to realise that a smail- A If mothers would only pay more atten tion to their children's baths, exercise and diet* we would not see hli|fe poor complexions tfr one good one. Notice the school girls and. the school beys in the morning aqd you will see that only one in ten can boast of a good complexion. these facial gymnastics bring wrinkl«« far more quickly than age. Every mother or teacher should correct this habit eafly life and 'explain to the In child .the bad efleets CMSedJby t^s h#M(. ,'V "V 4*bs whose face Is covered with j#-qs5e freckles will. tell you her case is the most hopeless of tfaem alL Massage Is a valuable aid in getting rfal of freckles. Everything that tends to prevent activity of the skin tends to remove blemishes and prevent them. There ai% many bleaches that will re move freckles for a time, but they must be used~ with caution. freckles can also be permanently re moved, but this work can he done, by experts only. There Is nothing so exquisite or per fect as human flesh. This delicate tis wie Is. capable of revealing every emo tion, The ashen pallor of fear. as well as the flush of delight are Instantly re vealed by the fading or increase of col or. A brilliant complexion is more improv ing than faultless features. While it is coveted by all women few are willing to do what Mesi their power to attain the coveted prige. It j* not the reward of indolence, inactivity and overindulged appetite for sweets, sleeping in poorly ventilated rooms, or late hours. It is the reward of hyglenle living, a well nourished body, never strained to the point of over-exhaustion, of daily sym pathetic care, healthful food and proper exercise." The skin acts as a barometer and a close obseryer will soon detect a viola tion of nature's laws by the. color and texture of the skin. Therefore those who axe seeking a good complexion must watch their daily habits and pay strict attention to the little things that go so far toward gaining the coveted prise— a good complexion. Children and Spring CbJds. "That locust blossom fetisty Is responsi ble for many wretched mothers and sneealng children," said a young woman when reproved by a mother of the older generation, for allowing her children to .take off their Winter clothing too early. "My youngsters never have Spring eolds •which is more than the rest of you who cling to old saws can' boaat." "The child who Is bundled on warm days gels overheated and is sure to sit down on cold steps to 'cool oft,' or' as I saw your Mary do once, beg a huge chunk of ice from the ice roan to hold in her hands because she was *so warm.' "J have several weights of flannel for my children and change them with the weather. When it gets cold again I change back. I do not make cast iron rules about coats either. Take them f8f I tell them, when you are exercising, as long as you remember to put them on when 'cooling oft* While I do not believe in a lot of diree* tions about wraps I try to impress upon the kiddies the dance? gt sitting in drafts w4ien warm, and above all the folly of ait&ijr^n da«M gr«se# or the ground, no matter how bright and sun ny the day is and how dry the earth seems. This habit of Children is respon sible for many ag attack of inflamma tory rheumatism in Spring and early Summer. "One trouble witfe most of us mothers we fall to remember that boys and girts have better circulation than we have and ^o hot need so much external warmth Over elothlng Is, responsible for more Spring colds than too s&rJy remov ed flannels. Shall we Rouge? The question Is constantly being ask ed is it wrong to rouge? The answer as given to-day will be very different than if it had been asked of our mothers and grandmothers. Pew will lie found nowadays who would reply in the af firmative, it is entirely a Question of good taste not of morale. If one's nose be hopelessly red or skin*' sallow a touch of rouge artistically ap plied to the Cheeks is a certain improve ment. With dead black hair and ghastly pallor no one would blame a girl for touching up her face to prevent a sickly look. If one's liver refuses to act and suddon sallowness confronts one for an important function, wljat ham* istho*» in bringing art to the rescue? -V- The thing is it must be art, art so high that it seems tin roof. They use cheap rouges, have no knowledge of anatomy, or, light and shade, and never r& nature. The reason rouge ing has fallen into discredit Is because it is generally badly done, igtny m men show as much discrimination in Painting their cheeks aa iTSey were doing 0f toning down edges with cotton or a dash of powder. •^rt fuHy understood is never In bad taste if it becomes a necessity. But that is quite different from girls with the1 freshness of youth blonding their hair hair and rouging until they would be-, shocked at the impression they create.-^ -g jmT* especl*,I r' ehoui#" tf try met, exercise ana regular imng"4 beauty makers before resorting? to more questionable means. The flush otr:l-'^ health and the bright eyes and dear ^1' skin that follow an active life full o^ whOwm, intmn, mack $ charming than any rouge, kohl or per °*lde, however artistically applied. t- 'P Strawberry sieson is a bo^'to'tharM woman who yaluea inexpensive lotion*^* f°r her complexion. An aromatlc Tiae^ gar that Is most refreehing te in W bath and has Invigorating, tonic e«tet' on the akin. Is made frMj fresh straw-^ berries in the proportlo# of quart berries to two ^lespoonfula of re a Hull and mash the berries antf~ the vinegar, cover cloeeiy a&l iSt* mixture stand for a^ strain through a i!ne mhelln Into hotties with patent