Integrative Nutrition A Whole Life

Approach to Health and Happiness 5

Newly updated and revised Edition
Joshua Rosenthal
Visit to download the full and correct content document:
https://textbookfull.com/product/integrative-nutrition-a-whole-life-approach-to-health-a
nd-happiness-5-newly-updated-and-revised-edition-joshua-rosenthal/
More products digital (pdf, epub, mobi) instant
download maybe you interests ...

Integrative Nutrition A Whole Life Approach to Health

and Happiness 1st Edition Joshua Rosenthal

https://textbookfull.com/product/integrative-nutrition-a-whole-
life-approach-to-health-and-happiness-1st-edition-joshua-
rosenthal/

The Emotion Code How to Release Your Trapped Emotions

for Abundant Health Love and Happiness Updated and
Expanded Edition Bradley Nelson

https://textbookfull.com/product/the-emotion-code-how-to-release-
your-trapped-emotions-for-abundant-health-love-and-happiness-
updated-and-expanded-edition-bradley-nelson/

Meditation Living a Successful and Peaceful Life

Personal Health Relationship Self Esteem and Happiness
2nd Edition Jackson

https://textbookfull.com/product/meditation-living-a-successful-
and-peaceful-life-personal-health-relationship-self-esteem-and-
happiness-2nd-edition-jackson/

Nutrition and Health Preventive Nutrition Bendich

https://textbookfull.com/product/nutrition-and-health-preventive-
nutrition-bendich/
Preconception Health and Care A Life Course Approach
Jill Shawe

https://textbookfull.com/product/preconception-health-and-care-a-
life-course-approach-jill-shawe/

Recipes for Your Perfectly Imperfect Life Everyday Ways

to Live and Eat for Health Healing and Happiness
Kimberly Snyder

https://textbookfull.com/product/recipes-for-your-perfectly-
imperfect-life-everyday-ways-to-live-and-eat-for-health-healing-
and-happiness-kimberly-snyder/

They Ask You Answer A Revolutionary Approach to Inbound

Sales Content Marketing and Today s Digital Consumer
Revised Updated Marcus Sheridan

https://textbookfull.com/product/they-ask-you-answer-a-
revolutionary-approach-to-inbound-sales-content-marketing-and-
today-s-digital-consumer-revised-updated-marcus-sheridan/

Restoring the brain neurofeedback as an integrative

approach to health 2 edition. Edition Hanno W. Kirk
(Editor)

https://textbookfull.com/product/restoring-the-brain-
neurofeedback-as-an-integrative-approach-to-health-2-edition-
edition-hanno-w-kirk-editor/

They Ask You Answer A Revolutionary Approach to Inbound

Sales Content Marketing and Today s Digital Consumer
Revised and Updated Marcus Sheridan [Sheridan

https://textbookfull.com/product/they-ask-you-answer-a-
revolutionary-approach-to-inbound-sales-content-marketing-and-
today-s-digital-consumer-revised-and-updated-marcus-sheridan-
 CONTENTS
Title Page
Copyright
Dedication
Acknowledgments
Other Titles by Joshua Rosenthal
Foreword
How to Use This Book
Introduction
Chapter 1: Question What You’re Told
The Global Health Crisis
The USDA
MyPyramid
2010 Dietary Guidelines
MyPlate
Food Corporations
Government Policies
The Growing Drug Problem
The Turning Point
Chapter 2: What Is Integrative Nutrition?
Bio-Individuality
Primary Food
The Laboratory of Your Body
Food-Mood Connection
Energy of Food
 Back to Basics
Wellness Tips (That Work for Almost Everyone)
Chapter 3: The Ethics of Eating
What We Eat
When We Eat
How We Eat
Chapter 4: Dietary Theory
The Diet Puzzle
Joshua’s 90-10 Diet
Traditional-Style Diets
Modern Themes
Finding the Right Diet for You
Chapter 5: A Global Ripple Effect
The Secrets to Longevity
The Jungle Effect
A Country Without McDonald’s
The Healthiest Regional Cuisines
Superfoods of the World
Chapter 6: Deconstructing Cravings
Sugar Addictions
Simple and Complex Carbohydrates
Hungry for Nutrition
Contracting and Expanding Foods
Hunger and Binging
Crowding Out
Cravings Are Not the Problem
Trust Your Crazy Cravings
 Non-Food Cravings
Your Body Loves You, Unconditionally
Chapter 7: Primary Food
Relationships
Physical Activity
Career
Spirituality
Chapter 8: Escape the Matrix
Hungry? Why Wait?
The Pressure to Be Thin
Superwoman Syndrome
Superman Syndrome
The Self-Improvement Superhighway
The Individual
Fitting Out
Chapter 9: 12 Steps to Better Health
1. Drink More Water
2. Practice Cooking
3. Experiment with Whole Grains
4. Increase Sweet Vegetables
5. Increase Leafy Green Vegetables
6. Experiment with Protein
7. Eat Fewer Processed Foods
8. Make a Habit of Nurturing Your Body
9. Have Healthy Relationships
10. Enjoy Regular Physical Activity
11. Find Work You Love
 12. Develop a Spiritual Practice
Chapter 10: Dealing with Food Triggers
Sugar
Dairy
Meat
Caffeine
Unhealthy Fats
Salt
Chocolate
Chapter 11: Cook Like Your Life Depends on It
Homemade
Freshly Made
Made with Love
Cooking with the Seasons
Simplicity
Joshua’s Keys to Healthy Cooking
Healthy Restaurant Eating
Be Flexible
Chapter 12: Why Be Healthy?
Authentic Self-Expression
Unpredictable Futures
Building Your Future
Spiritual Beings
This Is Your Life
Chapter 13: The Health Coaching Revolution
What Is a Health Coach?
Making a Difference
 Health Coaches in Washington, D.C.
Recipes
breakfast
vegetables
meat & fish
soup
salads
sauces & dressings
savory snacks
desserts
Footnotes
Index
About the Author
 Integrative Nutrition

A Whole-Life Approach to Health

and Happiness

Joshua Rosenthal, MScEd

FOUNDER OF THE INSTITUTE FOR
INTEGRATIVE NUTRITION

www.integrativenutrition.com
Integrative Nutrition: A Whole-Life Approach to Health and Happiness

ISBN: 978-1-941908-14-3 (hardcover)

ISBN: 978-1-941908-15-0 (e-book)

Copyright ©2019 by Integrative Nutrition LLC

Copyright ©2018 by Integrative Nutrition, Inc., ©2014, 2011, 2007 Joshua Rosenthal

Library of Congress Control Number: 2019941732

Published by Integrative Nutrition LLC, New York, NY

www.integrativenutrition.com

Notice: This book is not intended to replace recommendations or advice from physicians or
other healthcare providers. Rather, it is intended to help you make informed decisions about
your health and to cooperate with your healthcare provider in a joint quest for optimal
wellness. If you suspect you have a medical problem, we urge you to seek medical attention
from a competent healthcare provider.

All rights reserved. No part of this book may be reproduced by any mechanical, photographic,
or electronic process, or in the form of an audio recording; nor may it be stored in a retrieval
system, transmitted, or otherwise be copied for public or private use—other than for “fair use”
as brief quotations embodied in articles and reviews—without prior written permission of the
publisher.

Printed in China

10 9 8 7 6 5 4 3 2 1

Fifth Edition
This book is dedicated to the health and happiness of people
throughout the world and to the future of nutrition, which
will offer new possibilities for everyone.
 Acknowledgments
I am grateful for the work I do every day and the opportunity to interact with
so many intelligent, motivated people who share a vision to improve health
and happiness in the world.
I would especially like to thank:
Those who supported in the creation of this book: Suzanne Boothby, Tim Tate,
Joline Seavey, Shannon Howard, Bonnie Brinegar, and Erika Ramirez
The staff of Integrative Nutrition (IIN)—you all contribute to the mission of
the school. Your vision, creativity, intelligence, love, and support consistently
take the school to new levels
The guest speakers who continue to inspire my students and offer new
perspectives on the health and nutrition puzzle
The students, graduates, and their clients who helped shape my view of things
and have helped to spread health and happiness in the world
The love of my life, Alexandra Anzalone, for her daily love and support
My dear parents for their love and encouragement
My friends who add love, laughter, and support to my life
Anyone who has ever purchased my books, joined the school’s community, and
everyone I’ve met along the way
This book could not have happened without you.
 Other Titles by Joshua Rosenthal
The Integrative Nutrition Cookbook: Simple recipes for health and
happiness
The Power of Primary Food: Nourishment Beyond the Plate
Crack the Code on Cravings: What Your Cravings Really Mean
Serendipity: How to Attract a Life You Love (Second Edition)
Integrative Nutrition Daily Journal
Nutrición Integrativa: Alimenta tu salud & felicidad
 Foreword
A huge contributing factor to illness in the 21st century is stress.
Stress is best defined as the perception of physical or psychological threat.
While we are no longer threatened by predatory species, our bodies and minds
have started perceiving everyday situations, such as traffic, career stress, and
endless to-do lists as threatening.
To prevent illness, we must learn to reduce stress; and to reduce stress, we
must consider what impacts a person’s life, such as their relationships, career,
and spirituality.
A complete approach considers them all, and health coaches are a modern
application of that approach. They work with clients to find balance in every
area of their lives, understanding that true nourishment is not just about the
food on your plate, but what is happening in your everyday life.
As a physician and teacher, I have had the privilege of speaking at many
universities, schools, and institutions. I have had the pleasure of speaking at
the Institute for Integrative Nutrition (IIN), which, for over 25 years, has been
training Health Coaches around the world.
In this book, you will discover the power of the work that IIN and their
students are doing to transform healthcare from the inside out. You will learn
about the unique concepts taught at the school and that Integrative Nutrition
Health Coaches practice around the world, including the concept of bio-
individuality—one person’s food is another person’s poison. Beyond that, you
will learn how to take back control of your own health—not just your physical
health, but your mental, emotional, and physical health as well.
Keep an open mind as you read this book, as it will undoubtedly transform
your perspective of, and relationship with, your health.
Deepak Chopra, MD, FACP, founder of the Chopra Foundation, cofounder
of the Chopra Center for Wellbeing, and IIN Visiting Teacher
 How to Use This Book
Set an Intention
To help you prepare for the journey ahead, please take a moment now to
clarify your personal goals around health and well-being. What are your main
health concerns? What is it you wish to learn or accomplish by reading this
book? Devoting a small amount of time now to understanding your optimal
personal nutrition will result in a healthier, happier future later.

Experiment
In this book, you will find discussion of major dietary theories, but the food
that is best for you is not going to be found in the pages of a nutrition book.
No one diet is perfect for everyone. To best determine what is appropriate for
your unique body and lifestyle, this book will guide you through
experimenting with new foods and learning to listen to your body’s responses.

Be Open to Discovery
A permanent shift in health may seem like a big challenge requiring a lot of
dedication, but this approach is not about acquiring more self-discipline or
willpower. It’s about personally discovering what feeds you, what nourishes
you, and, ultimately, what makes your life extraordinary.
Climb One Rung of the Ladder at a Time
With this book, you will unlearn old habits and absorb new information. Give
yourself permission to go slowly. Big changes do not require big leaps. As far as
your body is concerned, permanent change is more likely to happen gradually
rather than through severe, austere diets. Proceed with care for yourself. Have
fun.
 Introduction
W e all eat, all day every day, and we all know the saying, “We are what we
eat.” But for some reason, no one knows what to eat. Should we eat
more grapes or drink more red wine? Do dairy foods help us gain weight or
lose weight?
Nutrition is a funny science. It’s the only field where people can scientifically
prove opposing theories and still be right. In science, we stick to facts. The
earth rotates on an axis around the sun. The freezing point of water is 32
degrees Fahrenheit/0 degrees Celsius. But we have yet to discover the same
definitive truths about nutrition. We are only beginning to understand the
relationship between our diet and our health. Despite all the nutritional
research that’s been done and all the diet books that have been published, most
Americans are increasingly confused about food.
I have been working in the field of nutrition for more than 30 years, and
what I’ve learned is that there is probably no one right way of eating. I keep an
open mind about new ideas that are published and respect others who are
bravely working in this still-emerging field. My own background is in
macrobiotics, an approach to healthy eating and balanced living developed in
Japan that emphasizes the importance of whole foods and a plant-based diet.
I’ve always been fascinated by food and health, and I spent years experimenting
with different ways of eating, noticing their effects and looking for the best
ones for me and for my clients. I studied with the top macrobiotics experts and
appreciated the simplicity and balance of their system. I spent years counseling
and teaching others to follow the principles of macrobiotics to improve their
health.
As I went along, I began to realize that macrobiotics was getting some
people well but not everyone. I started thinking there is more to health than
simply eating healthy food. What was the missing ingredient? As I began to
work with more and more clients, I found some interesting results. Some of
my clients got better if they ate more raw foods, while others got better if they
ate fewer raw foods. I had one client who didn’t get better until she started
eating some high-quality dairy products, even though macrobiotics advises
against eating dairy. For other clients, it didn’t matter what they ate. They got
well by leaving a dysfunctional career or falling in love.
The more I observed human behavior, the more convinced I became that
the key to health is understanding each person’s individual needs, rather than
following a set of predetermined rules. I saw plenty of evidence that having
happy relationships, a fulfilling career, an exercise routine, and a spiritual
practice are even more important to health than daily diet. From these ideas, I
developed the concepts of Integrative Nutrition.
As I began evolving this new approach with clients, their results improved
dramatically. I found many people were hungry for information about how to
create a happy, healthy life and relieved to discover an approach that is flexible,
fun, and free of dogma and discipline. Drawing on my background in
education, I started my own school to help individuals discover the foods and
lifestyle choices that work best for them and to empower them to change the
world.
Integrative Nutrition (IIN) is a thriving school and community dedicated to
helping evolve the future of nutrition so that all beings can live healthier,
happier, and more fulfilling lives. For almost 20 years, people traveled far and
wide to study at IIN in New York City. We now offer a life-changing online
course, allowing students from all over the world to experience our unique
program. As we spread our message to a global audience, the IIN community
has grown exponentially. We are now 100,000 strong, with students and
graduates in all 50 states and more than 155 countries.
We are the only school in the world integrating all of the various dietary
theories—combining the knowledge of traditional philosophies, like Ayurveda,
macrobiotics, and Chinese medicine, with modern concepts like the USDA
food guides, the glycemic index, the Zone, and raw foods. We teach more than
100 different dietary theories and address the fundamental concepts, issues,
and ethics of eating in a modern world.
from village to village caring for their patients. Using their ancient, traditional,
and so-called primitive skills of diagnosis, they would ask a few questions, look
into a patient’s eyes, check the tongue, take a pulse, and then make
recommendations. The next year, when the doctor returned, he was paid only
if the patient was still healthy. If the patient had been sick, the doctor was not
paid. Now that’s a healthy healthcare system!
My passionate prayer is that people in the U.S. will become increasingly
vocal about the exceptionally high cost of healthcare and demand answers from
government officials at the local, state, and federal levels. As Americans
recognize the fundamental relationship between poor nutrition, expensive
healthcare, and the lamentable state of the public’s health, my hope is that we
can begin to set new trends for the world. What we eat makes a huge
difference, yet very few doctors, corporations, or politicians stand up for this
truth.

The USDA
Good nutrition is straightforward and simple, but in America, pressure from
the food industry makes it almost impossible for any public official to state the
plain truth. Public nutrition policy is dictated by the political process, which is
now heavily impacted by a corporate agenda to maximize profits.
The primary agency responsible for American food policy is the U.S.
Department of Agriculture (USDA), which was created in 1862 as a regulatory
agency to ensure an adequate and safe food supply for the American public.
The agency also took on the role of providing dietary advice to the public.
From the start, the government had conflicting priorities. How can you protect
public health on one hand and protect the interests of the food industry on the
other? This opposition alone has led to decades of confusing and economically
charged dietary advice.
As far back as 1917, when the USDA released its first dietary
recommendations and launched the food group format, it ignored research
that Americans were eating too much unhealthy food because food
manufacturers wanted to encourage the public to eat more.20 It wasn’t until the
1970s, when senators like George McGovern started to speak about the
connection between overeating and chronic disease that the USDA began
advising people to restrict these foods in their diets with the Dietary Goals of
1977. With this new advice came strong objections from the meat, dairy, and
sugar industries.
The food industry’s greatest allies are in Congress. It’s the job of these
politicians to protect the interests of their states, which includes not only the
citizens but also the corporations and industries that operate there. So a
senator from Texas will support the cattle industry. A senator from Wisconsin
is going to fight for dairy by not allowing any wording into government
guidelines that will negatively affect the dairy industry. Politicians, together
with skilled, well-paid lobbyists, control legislation and nutritional
information put out by the government. In 1977, when senators from meat-
producing states such as Texas, Nebraska, and Kansas saw the new dietary
guidelines, they worked quickly, with the help of lobbyists for the National
Cattlemen’s Beef Association, among others, to amend the national dietary
recommendations, removing any mention of decreasing the amount of meat in
one’s diet for optimal health.
This back and forth between the USDA, politicians, and corporations
continues to shape the public’s awareness about what to eat. In 1991, the
USDA and the Department of Health and Human Services (HHS) created the
first ever Food Guide Pyramid in an attempt to provide accurate guidelines
about what to eat for optimal nutrition. Immediately, the meat and dairy
industries blocked publication because they claimed it stigmatized their
products. Marion Nestle, professor and former chair of the Department of
Nutrition at New York University, chronicled the saga in her pioneering book
Food Politics: How the Food Industry Influences Nutrition and Health. The
meat and dairy industries were upset because the Food Guide Pyramid placed
their products in a category labeled “eat less.” The USDA then withdrew the
guide. It took more than a year to create a pyramid that was acceptable to the
two industries. And that, my friends, is how our “politically correct” Food
Guide Pyramid was created.
Another random document with
no related content on Scribd:
 of negroes in Puerto Rico, the number being only about 30,000,
for whom some $11,000,000 was paid the owners. That statement
gives a fair idea of the character of the population as
respects numbers and race." Several small adjacent islands are
regarded as belonging to Porto Rico and were included in the
cession to the United States. One of these, named Viequez,
about 15 miles long and 3 or 4 miles wide, is very fertile,
and has about 7,000 inhabitants. On another, called Culebra,
there are some 600 or 700 people. The remaining islands are
smaller and unimportant.

56th Congress, 1st Session,

Senate Document Number 147, pages 1-2.

PORTO RICO:
The government as it was under Spanish rule.

"The civil government of the island was the Governor-General,

and the Governor-General was the civil government. All power
was lodged in his hands and he was accountable only to Madrid.
He was at once the executive, the legislative, and the judicial
head. As Captain-General, he had chief command of the military
forces, and made such disposition of them as he chose; as
Governor-General, he conducted civil affairs, whether insular
or municipal, according to his own pleasure. … If, as
occasionally happened, he was a wise and good man, seeking the
welfare of the people rather than his own personal enrichment
or the advancement of his political friends, there was less
cause for complaint from the people, who were completely
ignored. As the position was one of great power and of large
opportunities for pecuniary profit, it not infrequently went
to those who were prepared to exploit it in their own
interests. …

"The system of autonomy, which was proclaimed November 25,

1897 [see, in this volume, CUBA: A. D. 1897 (NOVEMBER)], was
never fully installed. The war intervened, and the provincial
legislature, which was its most important feature, was
dissolved when Sampson's fleet appeared, and the
Governor-General conducted the government practically on the
old plan, except that the ministry, as provided by the
autonomistic law, was retained, as follows: Secretary of
government or of state, secretary of the treasury, secretary
of the fomento or interior, including public works, public
instruction, public lands, mines, etc., agriculture and
commerce, and secretary of justice and worship. The last three
secretaries were subordinate to the secretary of government,
through whom all orders from the Governor-General and all
communications to or from him must pass. The autonomist law
allowed the secretaries or ministers to be members of one or
the other of the two legislative chambers. The
Governor-General with his council constituted the executive
power. No act of his was valid unless approved by one of the
secretaries, and the secretaries could issue no order which he
had not countersigned. He had the power to convoke or dissolve
the chambers, to refer objectionable bills to Madrid for
approval or disapproval, and to appoint or remove the
secretaries. All matters of a diplomatic character were in his
hands exclusively, and, constituted by the Pope patronato
real, he was the head of the church in the island and
practical director of ecclesiastical affairs. The legislature
consisted of two chambers, the council and the house of
representatives. The council was composed of fourteen members,
eight of whom were elected, and six appointed by the Crown;
the house of representatives of one representative for each
25,000 inhabitants, elected by the people. The liberality of
this law is further indicated by the fact that it gave the
right of suffrage to all males of 25 years of age and over.
The two chambers were empowered to legislate on all insular
questions, such as the estimates, which must be adopted by the
Cortes at Madrid, public instruction, public works,
sanitation, charities, etc. It will be seen that the reforms
granted by this autonomistic decree were large in the letter,
taking powers which the Governor-General had exercised
 unquestioned and giving them to the people, who had never been
allowed to participate in the government of their own country.
Whether it would have proved liberal in practical operation is
not so certain. The Government invariably discriminated
against Porto Ricans in favor of Spaniards, and it is also to
be remembered that Spanish laws as written and Spanish laws as
administered are not always identical."

H. K. Carroll (Special Commissioner),

Report on Porto Rico, 1899, pages. 15-16.

PORTO RICO: A. D. 1898 (May).

American bombardment of forts at San Juan.

See (in this volume)

UNITED STATES OF AMERICA:
A. D. 1898 (APRIL-JUNE).

PORTO RICO: A. D. 1898 (July-August).

American conquest of.

See (in this volume)

UNITED STATES OF AMERICA:
A. D. 1898 (JULY-AUGUST: PORTO RICO).

PORTO RICO: A. D. 1898 (July-December).

Suspension of hostilities.
Cession to the United States.

See (in this volume)

UNITED STATES OF AMERICA:
A. D. 1898 (JULY-DECEMBER).

PORTO RICO: A. D. 1898-1899 (August-July).

Popular feeling in the Island on the American occupation.
Welcome to the Stars and Stripes.
Expectations and desires of the people.
 Their character.
Extent of illiteracy.
The Peones.

"All classes of natives of the island welcomed the American

Army, American occupation, and American methods, and accepted
without hesitation the Stars and Stripes in place of the red
and yellow bars. They had not been disloyal to the old flag;
but it had come to represent to them, particularly during the
present century, in which a class feeling developed between
the insular and the peninsular Spaniard, partiality and
oppression. In the short war, some of the natives occupying
official positions made demonstrations of loyalty to the Crown
of Spain, as was perfectly natural, but they were among the
first to submit to American rule when the protocol promised
cession of the island to the United States. On the other hand,
as the commissioner is informed, a Porto Rican who had hoped
and prayed for American intervention for fifty years enrolled
himself as a Spanish citizen some months after the war was
concluded, and his hopes had been realized. Porto Ricans
generally complained that the former Government discriminated
in favor of the Spaniard, who, in the distribution of the
offices, was preferred to the native, and who, aided by the
powerful influence of the authorities, prospered in business
as banker, merchant, manufacturer, or agriculturist. They also
insist that the internal improvement of the island was
neglected; that agriculture bore more than its share of the
burden of taxation; that the assessments were very inequitable
and unequal; that education was not fostered, and that in
general the welfare of the people was not the first concern of
their rulers.

{411}

"They expect under American sovereignty that the wrongs of

centuries will be righted; that they will have an honest and
efficient government; the largest measure of liberty as
citizens of the great Republic under the Constitution; home
rule as provided by the Territorial system; free access to the
markets of the United States and no customs duties on goods
coming from our ports; a school system modeled after that of
the United States; the adoption of the English language in due
time and the general adaptation to the island of all those
institutions which have contributed to the prosperity,
progress, and happiness of the American people. The largest
and most representative gathering, since American occupation,
was held in San Juan, October 30, 1898, without distinction of
party or class with the object of consultation and formulation of
a programme for the future. In brief, the propositions of the
congress as submitted to the commissioner for presentation to
the President of the United States were these: Immediate
termination of military and inauguration of civil government;
establishment of the Territorial system, with laws common to
other Territories of the Union; a legislature in two branches;
suffrage for all male citizens of 21 years of age or over, the
right to be surrendered at the end of the first two years by
those who do not then know how to read and write; judicial
reform; introduction of the jury system; autonomy for
municipal governments; taxation on the basis of valuation;
free and reciprocal commerce with the ports of the United
States; aid for agriculture; obligatory and universal
education; trade schools; savings banks. This programme of
reforms seems to have very general support, although there is
a difference of opinion on certain points. Many Porto Ricans
urged the commissioner to represent them as desiring that the
military regime be made as short as possible, not because the
military governors were in any way objectionable or their rule
oppressive, but because the civil status of the island should
be fixed with no unnecessary delay. There was no other opinion
except among foreign subjects, many of whom thought that the
people were not yet ready for self-government, and that the
firm hand of military power would be needed for probably two
years. …
"If the desire to assume the burdens of local self-government
may be taken as indicating some degree of capacity for
self-government, the people of Porto Rico certainly have the
desire. They may be poor, but they are proud and sensitive,
and would be bitterly disappointed if they found that they had
been delivered from an oppressive yoke to be put under a
tutelage which proclaimed their inferiority. Apart from such
qualifications as general education and experience constitute,
the commissioner has no hesitation in affirming that the
people have good claims to be considered capable of
self-government. Education and experience, although too high
a value can hardly be set upon them, do not necessarily make
good citizens. … The unswerving loyalty of Porto Rico to the
Crown of Spain, as demonstrated by the truth of history, is no
small claim to the confidence and trust of the United States.
The people were obedient under circumstances which provoked
revolt after revolt in other Spanish colonies. The habit of
obedience is strong among them. Their respect for law is
another notable characteristic. They are not turbulent or
violent. Riots are almost unknown in the island; so is
organized resistance to law; brigandage flourished only for a
brief period after the war and its object was revenge rather
than rapine. They are not a criminal people. The more violent
crimes are by no means common. Burglary is almost unknown.
There are many cases of homicide, but the number in proportion
to population is not as large as in the United States.
Thievery is the most common crime, and petty cases make up a
large part of this list of offenses. The people as a whole are
a moral, law-abiding class, mild in disposition, easy to
govern, and possess the possibilities of developing a high
type of citizenship."

H. K. Carroll (Special Commissioner),

Report on Porto Rico, 1899, pages 55-57.

"On the 25th day of July, 1899, an election was held in

Adjuntas for municipal officers, and the registration was made
in conformity to General Orders, No. 112, c. s., Headquarters
Department of Puerto Rico. The order imposed the following
qualifications for electors: Men over 21 years old, able to
read and write, or who were taxpayers of record, who had been
actual residents of the island for at least two years, and of
the municipality for six months preceding the date of the
election. The number who proved these qualifications before
the board of registration was 906, out of a population,
according to the census of 1897, of 18,505; that is, less than
5 per cent could vote under the conditions stated. There was
much public interest in this election, and it is believed that
about all who were eligible were registered. This incident
indicated that in the whole island there may be approximately
45,000 who could vote under the conditions of the order above
referred to. The class who can not fulfill these conditions,
say 75 per cent of the males over 21 years of age, are usually
in a state of abject poverty and ignorance, and are assumed to
include one-fifth of the inhabitants. They are of the class
usually called peones. This word in Spanish America, under old
laws, defined a person who owed service to his creditor until
the debt was paid. While those laws are obsolete, the
condition of these poor people remains much as before. So
great is their poverty that they are always in debt to the
proprietors or merchants. They live in huts made of sticks and
poles covered with thatches of palm leaves. A family of a
dozen may be huddled together in one room, often with only a
dirt floor. They have little food worthy of the name and only
the most scanty clothing, while children of less than 7 or 8
years of age are often entirely naked. A few may own a machete
or a hoe, but more have no worldly possessions whatever. Their
food is fruit, and if they are wage-earners, a little rice and
codfish in addition. They are without ambition and see no
incentive to labor beyond the least that will provide the
barest sustenance. All over the island they can be seen to-day
sitting beside their ruined huts, thinking naught of
to-morrow, making no effort to repair and restore their cabins
nor to replant for future food.
{412}

"The remarks of Mr. James Anthony Froude in his work on 'The

English in the West Indies' apply with full force to these
people: 'Morals in the technical sense they have none, but
they can not be said to sin because they have no knowledge of
law, and therefore they can commit no breach of the law. They
are naked and not ashamed. They are married but not parsoned.
The women prefer the looser tie, that they may be able to lose
the man if he treats her unkindly. Yet they are not
licentious. … The system is strange, but it answers. … There
is evil, but there is not the demoralizing effect of evil.
They sin, but they sin only as animals, without shame, because
there is no sense of doing wrong. They eat the forbidden
fruit, but it brings with it no knowledge of the difference
between good and evil. … They are innocently happy in the
unconsciousness of the obligations of morality. They eat,
drink, sleep, and smoke, and do the least in the way of work
they can. They have no ideas of duty, and therefore are not
made uneasy by neglecting it.' Between the negro and the peon
there is no visible difference. It is hard to believe that the
pale, sallow, and often emaciated beings are the descendants
of the conquistadores who carried the flag of Spain to nearly
all of South America, and to one-third of North America."

General George W. Davis,

Report on the Civil Government of Puerto Rico,
September 30, 1899
(Message and Documents: Abridgment, 1899-1900,
volume 2, pages 1293-1294).

"The educated class of Puerto Ricans are as well educated and

accomplished as the educated men of any country. They have had
the benefit of a liberal education, a few in the United
States, a good many in France, and a great many in Madrid and
Habana, where they have passed through the universities. The
 lawyers and doctors are all graduates of either the university
in Habana or some university in Spain, with very few exceptions.
The merchants are largely Spanish, many of whom will probably
preserve their nationality under the provision of the Treaty
of Paris which gives them that right. A few may adopt American
citizenship, and ultimately possibly all will, but many of the
merchants who conduct the largest part of the business of
Puerto Rico will retain their Spanish citizenship. There are a
number of merchants who are natives, a few Germans, and a few
English. I do not remember any American merchant in business
there before the occupation. The schools in Puerto Rico
conducted under the Spanish system were few in number. The
amount allotted for education by the insular budget was
something like 300,000 pesos a year, as I now recall the
figures. The teachers were officers of the government, holding
life positions and receiving pensions when superannuated. They
belong to a civil-service class which is not dependent upon
any change of administration, only being removed for cause.
The lawyers, or judges, rather, of the island, occupy a
similar position."

General George W. Davis,

Testimony before Senate Committee.
(56th Congress, 1st Session, Senate Document. No. 147).

PORTO RICO: A. D. 1898-1899 (October-October).

The military government instituted by the United States.

"The government of the island, its various civil institutions,

its codes and its courts, the systems of taxation, etc., have
been modified in very important particulars since the American
occupation began, October 18, 1898. It will be useful, perhaps,
to indicate the more important changes. Under General John R.
Brooke [in command of the Department, October 18 to December
5, 1898] orders were issued declaring

(1) That the political relations of Porto Rico with Spain were
at an end; that provincial and municipal laws were in force in
so far as not incompatible with the changed conditions, and
that they would be enforced substantially as they were before.

(2) Abolishing the use of all stamped paper and stamps of

every kind for documents, public and private.

(3) Exempting all conveyances and contracts from the payment

of royal dues.

(4) Discontinuing the diputacion provincial, and distributing

its duties among the secretaries or ministers.

(5) Directing that appeals should not be sent to the supreme

court in Madrid, but should be heard by the superior court at
San Juan.

(6) Abolishing the subdelegation of pharmacy which gave

degrees to pharmacists.

(7) Making the fisheries free to all.

Appropriations for the support of the church ceased with

American occupation, and the Government lottery was
discontinued.

"Under the military government of General Guy V. Henry

[December 6, 1898 to May 8, 1899], orders were issued:

(l) Appointing military commissions to try cases of arson and

murder which had accumulated in the civil courts.

(2) Closing public offices on Sunday, as far as possible.

(3) Suspending the municipal tax on fresh beef for use of the
Army.
(4) Making Christmas and New Year's holidays.

(5) Forbidding grants or concessions of public or corporate

rights or franchises without the approval of the commanding
general and the Secretary of War.

(6) Abolishing the municipal consumo tax on articles of food,

fuel, and drink, and providing for additional assessments on
the sale of liquors and tobacco.

(7) Separating the collection of customs duties from that of

direct taxes.

(8) Establishing a new system of land taxation, by which

agricultural lands should be taxed according to the several
classes instituted, from 1 peso down to 25 centavos per
cuerda, and levying 50 per cent additional on lands whose
owners reside abroad.

(9) Providing for the free vaccination of the people of the

island.

(10) Prohibiting the exhumation of bodies in the cemeteries,

recognizing the right of priests to control burials in
consecrated grounds, and requiring municipalities to keep
cemeteries in repair.

(11) Reducing notarial fees from $1.88 to $1, from $4.50 to

$1, from $11 to $1, and from $1 to 50 cents, according to
class of document, and canceling others.

(12) Reorganizing the cabinet, so as to make all the

secretaries directly responsible to the governor-general.

(13) Suspending the foreclosure of mortgages on agricultural

property and machinery for one year.
 (14) Appointing February 22 a holiday.

(15) Prohibiting the sale of liquor to children under 14 years

of age.

(16) Modifying the civil marriage law.

(17) Declaring that eight hours shall constitute a day's work.

(18) Creating an insular police.

{413}

"Under the military government of General George W. Davis

[May 8, 1899, to May 1, 1900], orders were issued

(1) Modifying the order of

General Henry concerning hours of labor, so as to allow

agreements between employer and employee for longer or shorter
hours.

(2) Naming May 30 as a holiday.

(3) Allowing the writ of habeas corpus to be issued.

(4) Constituting a board of prison control and pardon.

(5) Continuing the observance as a holiday of June 24.

(6) Creating a provisional court on the basis of circuit and

district courts of the United States for the hearing of cases
not falling within the jurisdiction of local insular courts.

(7) Creating a superior board of health for the island.

(8) Reorganizing the bureau of public instruction and the
system of education.

(9) Relieving the judiciary from all control by the department

of justice, discontinuing the office of secretary of justice,
and appointing a solicitor-general.

(10) Abolishing the sale at auction of the privilege of

slaughter of cattle, and making it free.

(11) Reorganizing the judicial system of the island, with a

supreme court in San Juan and district courts in San Juan,
Ponce, Mayaguez, Arecibo, and Humacao, and with modifications
of civil and criminal procedure.

(12) Discontinuing the departments of state, treasury, and

interior, and creating bureaus of state and municipal affairs,
of internal revenue, and of agriculture, to be placed under
the direction of a civil secretary, responsible to the
governor-general, and continuing the bureaus of education and
public works, with an insular board of nine members to advise
the governor-general on matters of public interest referred to
them.

"The reductions in the budget of expenditures have been

extensive. That of 1898-99, adopted in June, 1898, amounted to
$4,781,920, native money. The appropriations for 'general
obligations,' which went to Madrid, $498,502, for the clergy,
$197,945; for the army, $1,252,378; for the navy, $222,668,
making a total of $2,171,493, ceased to be obligations,
leaving $2,610,428 for the fiscal year. A new budget was
adopted for the calendar year 1899, which still further
reduces expenditures, calling only for $1,462,276. This
budget, if carried out, would have involved a reduction from
the proposed budget of 1898-99 of $3,319,644; but a new budget
was formed, as already stated, for 1899-1900, which appears to
call for an increase over this very moderate sum. The revenues
 were reduced by the abolition of stamped paper, personal
passports, export duties, royal dues on conveyances, the
lottery system, and other sources of income, amounting, all
told, to less probably than a million of pesos."

H. R. Carroll (Special Commissioner),

Report on Porto Rico, October 6, 1899, pages 53-55.

PORTO RICO: A. D. 1899 (August).

Destructive cyclone.

"On the morning of the 7th of August, 1899, the United States
Weather Bureau, through its branch establishment here,
announced the approach of a cyclonic disturbance, and the
danger signal was ordered to be hoisted at substations of the
Bureau at Ponce and Mayaguez. At the same time I directed that
the danger be reported to all commanding officers of posts
throughout the island. There had been no serious or
destructive storm in Puerto Rico since 1867, and the
inhabitants had ceased to feel great concern on account of
tropical tempests. Except at seaports, little heed was given
to the caution, and in some cases the telegraph operators
failed to receive or to promptly deliver the warning messages.
The vortex of the cyclone appears to have traversed the island
throughout its whole length, from about Humacao to Mayaguez,
and its path was a scene of very great devastation. … The gale
struck the island at Humacao about midnight of August 7, and
furiously blew all the rest of that night and well into the
next day, while at Mayaguez the violence was not great until 9
o'clock on the morning of the 8th. But as the latter town was
under the lee of high mountains, it suffered much less than it
would have done had it been higher or not thus protected. Most
of the habitations in the track of the center of the cyclone
were entirely smashed and the débris strewn all over the
country. The full reports of the loss of life bring the number
of deaths up to 2,700. The wind worked dreadful havoc with nearly
everything useful to man. Besides the mortality, which was
 appalling, the material damage was almost beyond belief. But
the greatest loss of life resulted, not from the wind, but
from the terrible downfall of rain that immediately followed.
… Added to the horror of the situation there came with the
gale on the southern coast a tidal wave, which submerged large
areas with sea water and swept away what the wind and rain had
spared, in some places completing the destruction. Every river
bed or bottom of a land depression was a roaring torrent. The
wind uprooted myriads of trees, and the rain, entering and
permeating the soil, loosened it, and on steep declivities
resulted in avalanches of earth, mud, and water, covering wide
areas and piling up the debris in the ravines and gorges. … The
material loss to the coffee growers can as yet only be
estimated, but the most conservative figures received place
this year's crop at one-third of the normal. … Regard being
had to the fact that five years must elapse before the coffee
trees and their shade can be replanted and reach a normal
bearing condition, the total loss can not be safely placed
below 25,000,000 pesos for Puerto Rico on account of this
hurricane."

General George W. Davis,

Report (Message and Documents: Abridgment, 1899-1900,
volume 2, pages 1343-1344).

PORTO RICO: A. D. 1899 (October).

Census of the Island taken under the direction of the
War Department of the United States.

"The population of Porto Rico shown by the schedules of the

present census taken with reference to the date of October 16,
1899, was 953,243. This was about nine-tenths of the
population of Maryland in 1890, the State whose population is
nearest to that of Porto Rico. … If the figures for … earlier
censuses may be accepted, it appears that the population of
Porto Rico has been growing through the last twelve years with
greater rapidity than before since 1860. Its present rate of
 increase is about the same as that of Ohio, Tennessee, or the
Carolinas during the decade between 1880 and 1890. … It
appears that the average increase of population in the
interior has been more rapid than that on the coast. If the
figures for the coast cities of San Juan, Ponce, and Mayaguez
had been excluded, the difference would be yet more marked.
The depressed condition of sugar-cane growing in the West
Indies of recent years may have played an important part in
producing this difference, for the growing of sugar cane is
prevalent in the coast plains of Porto Rico.

{414}

"The area of Porto Rico, including the adjacent and dependent

islands of Vieques, Culebra, Mona, and Muertos, has been
measured in connection with this census and found to be 3,606
square miles. But owing to the imperfect surveys on which all
maps of Porto Rico are based there must be a considerable and
indeterminate margin of possible error in any such
measurement. The island is about three times the size of Long
Island, which was in 1890 perhaps the largest insular division
of the United States. It is also slightly greater than the
eastern shore of Maryland (3,461 square miles). … Porto Rico
has 264 persons to a square mile. This density of population
is about the same as in Massachusetts, twice that in New York
State, and thrice that in Ohio. It is more than seven times
that of Cuba and not much less than twice that of Habana
province. …

"The people of Porto Rico are, in the main, a rural community.

There are no large cities in the island, the two largest being
San Juan, which, regarding the entire municipal district as a
city, had a population of 32,048, and Ponce, which with its
port constituted practically one city, with a population of
27,952. These are the only two cities exceeding 25,000
inhabitants. The next city of magnitude is Mayaguez, on the
west coast, with a population of 15,187. The only other city
 exceeding 8,000 inhabitants is Arecibo, with a population of
8,008. The total urban population of the island contained in
cities exceeding 8,000 inhabitants each is 83,195, or only 8.7
per cent of the population of the island. This is a much
smaller proportion than in Cuba, where the corresponding
figures are 32.3 per cent, or in the United States, where the
corresponding proportion in 1890 was 29.2 per cent. There are
in Porto Rico 57 cities, each having a population of 1,000 or
more. The total urban population of the island, under this
definition, numbers 203,792, or 21.4 per cent of the total
number of inhabitants of the island. Similar figures for Cuba
show 47.1 per cent of the population of that island."

Census of Porto Rico, Bulletin No.1.

PORTO RICO: A. D. 1899-1900.

The question of the tariff treatment of its new Territory
by the United States Government.

Writing in "The Forum," November, 1899, Mr. H. K. Carroll, who

had investigated the conditions in Porto Rico as a Special
Commissioner of the United States government, described the
obligation which, in his view, they imposed on the latter as
follows: "The only free market the Puertorican has for his
products is the island market. All the rest of the world is
closed to him. He cannot even buy in a free market; everything
he buys as well as everything he sells being subject to
duties. This is the penalty of independence; but Puerto Rico
is not, and does not want to be, independent. She wants such
commercial relations with us as Alaska, New Mexico, and
Arizona have, and desires a territorial form of government. I
am of the opinion that we cannot refuse these reasonable
requests without doing great injustice to Puerto Rico. It must
be remembered that we sought Puerto Rico; for Puerto Rico did
not seek us. We wrested her from the sovereignty of Spain,
without asking her if she desired to change her allegiance. We
were of the opinion that she was not justly treated by Spain;
that she was governed in the interests of the mother country
solely; that she was oppressed and overtaxed and denied a
proper measure of home rule; and that in consequence we were
serving the cause of humanity in breaking the chains that
bound her. This was what the Puertoricans thought also. They
welcomed our troops and our control. They were glad to turn
their backs on the history of the past, and begin under the
glorious Republic of the North a new and more prosperous
career. They are disappointed, perhaps unreasonably, that
their new life has not already begun; they are eagerly
expectant. They look to the President to recommend, and to
Congress to adopt, a system of government which will make the
island a Territory, equal in rank and rights and privileges to
existing Territories. They ought not to be disappointed
without the best and strongest of reasons. Three reasons are
mentioned in opposition to the granting of territorial
government to Puerto Rico. First, admission as a Territory
implies ultimate admission to statehood; and statehood for
islands separated as Hawaii and Puerto Rico are by from 1,200
to 2,500 miles from the United States is not to be thought of
for a moment. Second, territorial organization involves the
relinquishment of customs duties; and the cane and tobacco
growers of our West India possession would have free access to
the markets of the United States, and thus come into injurious
competition with our own farmers. Third, the people of Puerto
Rico are not competent for the measure of self-government
which the territorial system provides."

This most reasonable and just view of the duty of the American
people to their new fellow citizens received strong
endorsement from higher official authority in the subsequent
annual report of the Secretary of War, who said: "It is plain
that it is essential to the prosperity of the island that she
should receive substantially the same treatment at our hands
as she received from Spain while a Spanish colony, and that
the markets of the United States should be opened to her as
were the markets of Spain and Cuba before the transfer of
 allegiance. Congress has the legal right to regulate the
customs duties between the United States and Porto Rico as it
pleases; but the highest considerations of justice and good
faith demand that we should not disappoint the confident
expectation of sharing in our prosperity with which the people
of Porto Rico so gladly transferred their allegiance to the
United States, and that we should treat the interests of this
people as our own; and I wish most strongly to urge that the
customs duties between Porto Rico and the United States be
removed."

Message and Documents:

Abridgment, 1899-1900, volume 2, page 757.

And, finally, the President of the United States, in his

Message to Congress, December 5, 1899, gave his high authority
to the declaration that this duty of his government to Porto
Rico was "plain": "It must be borne in mind," he said, "that
since the cession Porto Rico has been denied the principal
markets she had long enjoyed and our tariffs have been
continued against her products as when she was under Spanish
sovereignty. The markets of Spain are closed to her products
except upon terms to which the commerce of all nations is
subjected. The island of Cuba, which used to buy her cattle
and tobacco without customs duties, now imposes the same
duties upon these products as from any other country entering
her ports.
{415}
She has therefore lost her free intercourse with Spain and
Cuba, without any compensating benefits in this market. Her
coffee was little known and not in use by our people, and
therefore there was no demand here for this, one of her chief
products. The markets of the United States should be opened up
to her products. Our plain duty is to abolish all customs
tariffs between the United States and Porto Rico and give her
products free access to our markets."
 Message and Documents: Abridgment,
volume 1, page 53.

Notwithstanding all which high official acknowledgments and

declarations of obligation and duty, on the part of the
Republic of the United States to the people of the island
which it had wrested from Spain, certain interests in the
former that objected to competition from the latter were able
to secure legislation which deferred the performance of the
"plain duty" required. An Act of Congress which the President
approved on the 12th of April, 1900, "temporarily to provide
revenues and a civil government for Porto Rico and for other
purposes," enacted as follows:

"SECTION 3.
That on and after the passage of this Act all merchandise
coming into the United States from Porto Rico and coming into
Porto Rico from the United States shall be entered at the
several ports of entry upon payment of fifteen per centum of
the duties which are required to be levied, collected, and
paid upon like articles of merchandise imported from foreign
countries; and in addition thereto upon articles of
merchandise of Porto Rican manufacture coming into the United
States and withdrawn for consumption or sale upon payment of a
tax equal to the internal-revenue tax imposed in the United
States upon the like articles of merchandise of domestic
manufacture; such tax to be paid by internal-revenue stamp or
stamps to be purchased and provided by the Commissioner of
Internal Revenue and to be procured from the collector of
internal revenue at or most convenient to the port of entry of
said merchandise in the United States, and to be affixed under
such regulations as the Commissioner of Internal Revenue, with
the approval of the Secretary of the Treasury, shall
prescribe; and on all articles of merchandise of United States
manufacture coming into Porto Rico in addition to the duty
above provided upon payment of a tax equal in rate and amount
to the internal-revenue tax imposed in Porto Rico upon the