Maybe you ask, what has this all got to do with popularity? The answer is that popularity depends on your ability to get along with people, all kinds of people, and the better you learn to adjust to each situation the more easily you will make friends. You will find that you can make those adjustments more successfully if you have yourself well in hand. And the only way to get yourself in hand is to know yourself, to analyze yourself, to turn yourself inside out as you would an old pocketbook—shake out the dust and tidy up the contents.
I hope that this little book will have given you some insight into how to turn yourself out. I hope that you will see what you gain by putting your best self forward. I hope most of all that you will have enjoyed what you have read here. I did not write this book to scare you, to make you shun your mirror or run from your friends. I only wrote it to put down on paper all those small but helpful suggestions on how to make the most of oneself that I have learned as a model. I don't expect that all of them will apply to every single one of you. But I do hope that some of them will apply. If you find just one or two or them useful, then I will consider that perhaps I did not make a mistake when I switched momentarily from Betty Cornell, the model, to Betty Cornell, the author.
Just to limber up, and aid the waistline, stand with feet together, tummy tucked in; hold the arms high above your head and reach for the ceiling.
Keeping the knees straight and feet together, touch your toes ten to twenty times. This is an excellent exercise for muscle tone and to slim the waistline.
Here's another waist-cincher. Stand with feet apart, hand resting on your knee, other hand above the
head; now reach, stretch, and pull first to the right—then to the left, about ten times to each side.
Now, for the hips, the old rocking chair. Sit with crossed feet, hands
on knees; rock back and forth on those hips
Now to flatten the tummy, resorting again to the boys' football practice. Lie on the floor and raise the feet to a 45-degree angle; now lower them, keeping
the knees straight, ever so slowly to the count of ten. Feel it pull? Although I know this exercise hurts, it also helps.
Stay right on the floor in a sitting position, with hands behind for balance. We're ready to slim down your legs. Raise first the left leg, then the right, and slap, really beat those legs on the floor about fifty times.
How about those ankles? Stay right on the floor and raise first the right leg and circle the foot from the ankle, keeping the leg straight, a little circle to the right twenty times, and to the left twenty times; now the left leg.
What we're all striving for is a well-developed, well-proportioned figure, straight shoulders, small waist and hips, well-shaped legs, and thin ankles, so you too can stand up—smile and be proud.
Teen-Age Calorie Table
Teen-Age Calorie Table
According to doctors' research, the average teenage girl— you— needs 2,000 calories every day. So, here's a calorie table designed especially for you. YouH be able to add them up yourself.
But again I stress: before you start dieting to
GAIN OR LOSE, CONSULT YOUR FAMILY DOCTOR.
BEVERAGES
No. of Calories
Milk, 1 cup 166 c
Milk shakes, 1 cup with ice cream . . . 300 c
Malted milks, 1 cup with ice cream . . . 300 c
Coca Cola, 1 cup 100 c
Gingerale, 1 cup 100 c
Carbonated drinks (lime, root beer, etc.),
1 cup 100 c
Lemonade, 1 cup 75 c
Orangeade, 1 cup 100 c
Coffee, black none
Coffee, with 2 tablespoons cream and 2 teaspoons sugar 100 c
Tea, black none
Tea, with milk and sugar 100 c
Chocolate milk, x /i cup 100 c
TEEN-AGE CALORIE TABLE
No. of Calories
Orange juice (juice of 1 orange) . . . . 100 c
Tomato juice, 1 cup .... .... 50 c
Pineapple juice, 3 A cup 100 c
Grape juice, 2/3 cup 100 c
Apple cider, 1 cup 100 c
Grapefruit juice, 1 cup 100 c
BREAD S TUFF S
White bread, 1 slice plus Vs " slice of butter 100 c
Rye, 1 slice plus Vs" slice of butter . . . 100 c
Whole-wheat, 1 slice plus Ya " slice of butter 100 c
Cinnamon buns, 1 small 100 c
Coffee cake, 1 small piece 100 c
Plain muffins, 1 medium 100 c
Bran muffins, 1 medium 75 c
Waffles, 1, 6" in diameter, without butter
and syrup 250 c
Pan and griddle cakes, 1, 4Vi" diameter 100 c
Baking powder biscuits, 1 medium ... 95 c
Melba toast, 2, Yi" slices 100 c
(Mild toasting of any bread—white, rye or wholewheat—does not change the caloric value of the bread, so don't heap on the butter after youVe toasted your bread, thinking you've cut down on
some of the calories.)
Ry-Krisp, 2, Yi" slices 50c
BREAKFAST CEREALS
Shredded wheat, 1 N.B.C. biscuit .... 25 c
Wheaties, 3 A cup 100c
All-Bran, ^ cup 100 c
Bran flakes, 3 A cup 95 c
TEEN-AGE CALORIE TABLE
No. of Calories
Puffed rice, 1 cup 105 c
Grape-Nuts, 3 tablespoons 55 c
Oatmeal, 1/3 cup 100 c
Farina, 3 A cup 100 c
(Of course milk or cream and sugar added are all extra calories.)
SANDWICHES
(Made with Two Slices of Bread)
Peanut butter 300 c
Tuna fish 300 c
Chopped egg 300 c
Sliced chicken 300 c
Hamburger 300 c
Cheeseburger 300 c
Ham 300 c
Cottage cheese 200 c
American cheese 300 c
Swiss cheese 300 c
Cream cheese 300 c
(Note: If mayonnaise is used add 100 calories extra for each tablespoon. Also, if butter is used, remember 1 square of butter has 50 calories.)
BETWEEN-MEAL NIBBLING, SNACKS, AND DESSERTS
CANDIES:
Caramels, 1 100 c
Chocolate creams, 1 large 100 c
Chocolate fudge, 1" cube 100 c
Jelly beans, 6 to 7 50 c
Peanut brittle, 2, Vi" square 100 c
Chocolate mints, 2 100 c
TEEN-AGE CALORIE TABLE
No. of Calories
Popcorn, sugared, Vi cup 100 c
Candy bars, 1, 5tf plain 250 c
ice cream:
Plain vanilla, V* cup . . 100 c
Plain chocolate, Vi cup 250 c
Plain strawberry, Vi cup 150 c
Plain coffee, Vi cup 200 c
Ice cream sodas, 1 glass 300 c
Hot fudge sundaes 400 c
Butterscotch sundaes 375 c
nuts, tidbits:
Peanuts, 1/3 cup or 9 large nuts .... 100 c
Cashews, 10 nuts 100 c
Potato chips, 9 100 c
French fried potatoes, Vi cup 150 c
Peanut butter, 1 tablespoon 100 c
CAKES:
Devil's food 200 c
Angel food cake, 3" x 2" x 2" 100 c
Plain white cake, small piece 100 c
Doughnuts, 1/3" in diameter 200 c
Chocolate layer cake 100 c
Cup cake, 1 small 100 c
Sponge cake, 3" triangle 200 c
Pound cake, 2" x2"x 1 /4 w 100 c
Fruit cake, 2" x 2" x 1" 300 c
COOKIES AND CRACKERS:
Graham crackers, 2, Vi" square . . . . 100 c
Oatmeal cookies, 2 100 c
Soda crackers, 3, 2" square 50 c