Up/Down Planks

1. Get on floor in push-up position, supporting body with hands beneath shoulders and feet flexed so base of toes touch floor.
2. Hold body in straight line from top of head to heels.
3. Drop to right elbow.
4. Drop to left elbow.
5. Return to push-up position described in step 1.

Repetitions: Start with 5 reps. Work up to 20 repetitions as you gain muscle control. If too difficult, start on elbows and feet. Then, hold for as long as comfortable.

Find more workout tips from Warner here.

5-Minute Fitness: Planks for Core Strength The Saturday Evening Post

“Where liberty dwells, there is my country.”
—Benjamin Franklin

Salute the soldiers by submitting a 200-word “Tribute to Our Troops” essay. Twenty winning essays will be selected by our editors and posted on saturdayeveningpost.com. Winners will also receive a beautiful Speidel timepiece.

Enter the contest here.

You can also help our troops and save at the same time—Saturday Evening Post readers will receive 20% off any Speidel purchase made online by July 1, 2013. Simply visit www.speidel.com and use the promotion code “PostSpeidel” when checking out.

Speidel is donating a portion of its sales to American military and their families in partnership with Operation Homefront.

Tribute to Our Troops
Essay Contest The Saturday Evening Post

Plants for Pets The Saturday Evening Post

Be an urban farmer and grow red, white, and blue organic potatoes to serve up at an all-American reunion, picnic, or other gathering. (And do we love potatoes: A typical American eats 127 pounds of them each year or about one spud per day.) All you need is a black plastic trash bag, potting soil, seed potatoes from a local or online gardening store, water, straw, and a sunny spot outdoors. Then, follow these easy instructions from Garden Girl TV producer and HGTV host Patti Moreno’s new book Gardening by Cuisine (Sterling Publishing).

How to Grow Red, White, and Blue Potatoes

1. Place bag in sunny spot outdoors and fill with 4 inches of soil.

2. Evenly space 2 white, 1 red, and 1 blue seed potato in soil and cover with 4 more inches of soil.

3. Water soil thoroughly and top with straw.

4. Continue to water regularly.

5. Once plants are 8 inches tall, add 4 more inches of soil, water thoroughly, and top with straw.

6. As plants grow, continue adding soil and straw until bag is filled to within 2 inches of top.

7. After four months, you should have full-size potatoes to eat.

Growing Patriotic Potatoes The Saturday Evening Post

Bust old workout routines and get more burn for your buck with five tips from fitness expert and author Jackie Warner:

1. Circuit Train. Completing a group of 6-10 exercises in a near-continuous series is the best and fastest way to expend calories and tone muscles. Basic weight lifting burns 200-250 calories per hour; circuit training with weights and body resistance, 350-550 per hour.
2. Go Big. Build a routine that works multiple joints and incorporates big muscles in the arms and legs that burn more calories than smaller ones. Good choices are presses, rows, and squats.
3. ONLY Do Intensity Cardio. Unless you have a heart condition, cardio workouts should be intense enough to feel your muscles burn. Here’s one program that’s fun too! Raise treadmill ramp to maximum uphill and slow walk (almost a lunge) for 2 minutes. Then lower the ramp and run for 2 minutes. Take 1 minute to bring your heart rate down and repeat four more times for a 20-minute session.
4. Try Plyo Magic. Add plyometrics (also known as jump training) at the end of each set in your workout. For example, follow 15 leg presses with 10 squat jumps, or do clapping push-ups (with hands leaving the ground) after a chest press.
5. Lift Weights. Losing weight is all about resistance training to add muscle and speed metabolism. Concentrate on the big muscle groups: chest, back, glutes, hamstrings, and quadriceps and keep moving! Work the upper body, then jump up and work the lower body without rest. Add more weight when you are able to do more than 20 reps in a set.

Don’t Miss: More from Warner about building core strength as featured in The Saturday Evening Post.

Photo courtesy Jackie Warner.

Workout Tips from Jackie Warner The Saturday Evening Post

Hop on the bike to join friends for brunch!

Day 1 Friday

Morning: Take a walking tour of the nearest city led by locals who know the best-kept secrets and scandals from a city’s past. Search online for “walking tours of [town].”
Afternoon: Enjoy tea at a specialty tea room or a posh hotel. It’s a surprisingly relaxing ritual, and so out of the ordinary that it’s romantic, too, says Marsh.
Evening: Check your newspaper’s calendar for gallery openings—a fun way to meet new artists and friends, says Marsh.

Day 2 Saturday

Morning: Explore an offbeat library, museum, or monument. Check local travel guides for ideas.
Afternoon: Go creative and try a craft at an arts center, maybe batik or even fused glass jewelry making. Or go shopping for ethnic food and housewares. “Every town has some strong immigrant roots that linger in their deli cases,” says Marsh.
Evening: After all that art, it’s time for fun: dinner and a movie. But not just anywhere. Watch in comfort at one of the new luxe theaters that boast full lounge chairs and wait service. (One option: ipictheaters.com) Alternative: “Brewery tours are always fun and interesting,” adds Assistant Editor Megan Rohrer. “Some cities even have buses that will shuttle you between multiple breweries so you can make an evening of it.”

Day 3 Sunday

Morning: Bicycle with friends to a favorite brunch spot, or put out an Italian-style spread of favorite cheeses and meats. “I like to spend my staycation catching up with friends,” says Post Comptroller Tamatha Crist.
Afternoon: Volunteer to plant trees or spruce up trails at a city or state park.
Evening: Experience a gourmet meal. To make it a fun and surprising choice, download the Urbanspoon app, enter your location, select $$$ or $$$$, and “shake.” Make a reservation at the first restaurant that comes up. Been there before? Spin again. Sure it’s a splurge, but think about all the money you’re saving on hotel and airfare.

Day 4 Monday

Morning: Enjoy a panoramic view. Every big city is proud of its highest building, and spring is 
a great time to take in 
a skyline, says Marsh.
Afternoon: Play classic board games (Farkle, dominoes, and Clue), or newer favorites from local retailers (Things, Ticket 
to Ride, and Ruckus).
Evening: End the day with an in-home couples massage. Ask friends for recommendations or check out spafinder.com.

For more staycation ideas from Betsa Marsh click here.

Your Next Staycation The Saturday Evening Post

Garden Tiles

Photo by Dwight Lamb/SEPS

Materials

• Stepping stone concrete (sold 
at craft stores)

Tools

• Cooking oil spray
• Rectangular plastic tub
• Leaves
• Pebbles

Directions

1. Spray tub and underside of leaves with cooking oil.
2. Mix concrete, according to package instructions, and pour 2-inch layer into tub.
3. Gently shake tub to release air bubbles and ensure level surface.
4. Place leaf (sprayed-side down) firmly into concrete. Cover with pebbles to make clear impression. Wait 48 hours.
5. Remove stones, leaf, and tile from tub. Smooth sharp edges with stone or file.

Craft Magic: Garden Tiles The Saturday Evening Post

Spotted Dog

Photo by Nancy Kennedy/Shutterstock

Ingredients

• 3 cups all-purpose flour
• ⅔ cup sugar
• 1 teaspoon salt
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• 1 ½ cups raisins
• 3 teaspoons caraway seeds
• 2 large eggs, beaten
• 2 cups buttermilk
• 2 tablespoons salted butter, melted
• Softened butter for serving

Directions

1. Preheat oven to 350°F. Grease and flour 9-inch round baking pan.
2. In large bowl, combine flour, sugar, salt, baking powder, and baking soda. Stir in raisins and caraway seeds. Make well in center and stir in eggs, buttermilk, and butter.
3. Transfer dough to prepared pan and bake for about 1 hour or until top is golden and skewer inserted into center comes out clean.
4. Cool in pan on wire rack for 5 minutes and then invert bread onto rack, and let cool completely before slicing. Serve slices spread with butter.

Spotted Dog The Saturday Evening Post

Better planning, smarter strategies reduce stress and save time. Get started now!

1. Enlist the help of a family member or friend who can be supportive, physically and emotionally, and help keep you on task.

2. Analyze each room, and list all the activities that need to be conducted in that space, recommends professional organizer MaryJo Monroe. Then sort items and toss, relocate, or donate items that do not serve the main function of the space.

3. Deal with the biggest items that are cluttering your room first so you can see an immediate impact. “Clearing a large amount of space will boost your morale,” adds Monroe.

4. Install organization systems that are intuitive. Every item needs a home, and the home must suit the need. For instance, if the entry hallway is always cluttered with shoes, put a basket there to contain them.

5. Take decluttering in small steps. Working one room at a time or even a portion of a room at a time, such as the kitchen countertop, will prevent you from becoming overwhelmed and tempted to call it quits. “Doing something feels better than doing nothing,” Monroe says.

6. When evaluating items that hold sentimental value, segregate the object from the memory. If you have Grandma’s china but don’t use it, consider keeping a teacup and saucer to display for that memory boost. Donating the rest to an appreciative family member who will use it is often a better way to honor a loved one’s memory.

7. It’s not only important to think in terms of getting organized but also staying organized. Employ a program of ongoing maintenance, even if it’s only a few minutes a day, so that cleanup occurs while clutter is still in the minimal—not mountainous—stage.

If the task still seems daunting, or the situation has gotten a bit too out of hand, consider hiring a professional organizer who’ll come to your home to help you prioritize and systematize. The nonprofit group National Association of Professional Organizers can help you find an expert in your area. For details, visit the group’s website at napo.net.

Illustration by Gwenda Kaczor.

7 Steps to Clutter Control The Saturday Evening Post

Your cholesterol is creeping up and it’s just a matter of time before the doc prescribes statin therapy. Can foods fortified with plant sterols help?

The short answer is yes. Plant sterols—which are found naturally in vegetables, fruits, and seeds, and which are being added to a growing number of foods—lower cholesterol by keeping it in the digestive tract and out of the bloodstream.

“Research is pretty clear: Adding two grams of plant sterols to your daily diet can reduce LDL cholesterol by 8 to 15 percent. Importantly, you get quick results (within two weeks) and without compromising the taste or texture of your favorite foods,” says holistic pharmacist and author Sherry Torkos, who practices in the Buffalo area of New York.

Happily, it’s easy to find sterol-fortified foods in regular grocery stores. Look for Cargill’s CoroWise logo on labels of pasta, margarine, orange juice, granola bars, chips, and oatmeal squares. One serving of these foods typically provides 0.5 grams of plant sterols, or ¼ the FDA-recommended amount for cholesterol lowering.

“To get your 2 grams of sterols, take your pick of Minute Maid HeartWise orange juice or Smart Balance milk. Then have a serving of Corazonas torilla chips or my mother’s favorite: oatmeal squares topped with dark chocolate,” suggests Torkos.

Future research will focus on the role of sterols in preventing heart attacks and strokes. “Long-term data aren’t yet available to confirm these foods promote heart health. Nevertheless, I encourage my patients to consume them as part of a healthy diet,” says leading cardiologist and Post contributor Douglas Zipes.

Photo credit Cargill.

Eat for Health The Saturday Evening Post

A new DVD from Dr. Lisa, women’s health champion and co-host of the award-winning talk show The Doctors, orders up funky dance moves, strength exercises, and power stretches. “Yoga Blast is a fun blend of my favorite exercises. These workouts fit into any busy lifestyle, and can help people feel more flexible, empowered, and energized,” she says. Here’s a sampling:

Target: Cardio
Exercise: Push-Turns with Side-Steps Combo

Push-Turns

1. To pivot body counter-clockwise, stand with feet hip-width apart. Step left foot to front, swinging weight to left hip and then back to center.
2. Continue by stepping left foot to left, back, and right, swinging weight to left hip with each step.
3. To pivot body clockwise, stand with feet hip-width apart. Step right foot to front, right, back, and left, swinging weight to right hip with each step.

Side-Steps

1. Take large step to left side. Bring right foot to left foot.
2. Take large step to right side, bringing left foot to right foot.
3. Repeat Steps 1 and 2.

Target: Strength
Exercise: Lateral Stretch

1. Stand with feet turned out and knees bent, then raise arms until palms are parallel to the ground.
2. Keeping lower body steady, shift torso from side to side.
3. Keep tail bone lengthening down and focus on drawing the belly button toward spine for support.
4. Do for 30 seconds side-to-side, pulse in the middle, then repeat 30 seconds for a total of 2 minutes.

Target: Stretch
Exercise: Funky Chair

1. Stand with feet together, knees bent, and hips dropped low as if sitting into a chair behind you. (Beginners can use wall for balance.)
2. Bend right leg and rest on left knee. Legs will create a figure-4 pattern.
3. Raise and rotate arm(s) inward and alongside ears.
4. Fold forward at waist, sweeping arm(s) toward floor and then up to frame head. Balance checks: keep abdominals pulled toward spine, and pulse gently in position.
5. Build up to holding position for 30 seconds. Repeat on other leg.

Photo courtesy Lisa Masterson.

5 Minute Fitness with Dr. Lisa The Saturday Evening Post

“This recipe for Guinness Oatmeal Cake is delicious and very Irish! I use regular draft Guinness for this recipe and allow it to set 4-5 minutes for the head to go down,” says popular food and travel writer Margaret Cook. For a more robust, chocolate-y flavor, try the Guinness Extra Stout.

In her latest cookbook, Flavors of Ireland (Ambassador International, $19.99), Cook recommends topping the traditional treat with premium vanilla ice cream mixed with brown soda breadcrumbs.

Photo courtesy Margaret Cook.

Irish Guinness Oatmeal Cake The Saturday Evening Post

You don’t need to go far to enjoy a fun vacation. Take cue from this 1949 John Falter cover illustration and relax with an evening picnic.

Paris, Kentucky, will never be Paris, France, no matter how great the Kentucky Horse Park and Bluegrass Bourbon may be. But you do score some undeniable bonuses with close-to-home travel: No airports, no TSA, no exchange rate, and no translation.

Part of the joy of blooming where you’re planted is the spontaneity of flipping open an atlas or speed-dialing a GPS and heading off whichever way the wind blows. If something piques your interest, you can go down a country lane or make a fresh turn into an undiscovered part of the city. You’re an explorer in your own land, digging deeper into the history and culture of an area you thought you knew. For starters, here’s a dozen ideas to mix and match after checking local city guides for details. (And remember, you’ll always have Paris—be it Kentucky or France.)

Sunup

1. If you’re a sports fan, grab your favorite treats from the concession stand and root for a minor or major league team at a stadium you’ve never visited before.
2. When flowers are in glorious bloom, stroll through outdoor sculpture parks, gardens, and zoos that are proud of their gardens, too.
3. Pull on a life jacket and hop on board a riverboat or lake cruiser to explore a new body of water. Some cities have amphibious duck rides that plunge you right into the waves.
4. Weather permitting, pack a picnic with foods from a deli or market you’ve not yet tried. Check out city or state parks within an easy drive, and again, try one that’s new to you.
5. Book a matinee at a regional theater, then the evening will be free for a special dinner together.
6. Look into local historical societies, and explore a noteworthy house museum or a quirky local landmark. Some areas were famous for making glass, fine furniture, or farm equipment, and dedicated curators have saved the best for later generations to enjoy.

Sundown

1. Make a reservation to dine by a lake or river. Twilight’s magical on the waves.
2. Be brave and hop into a pub or tavern for karaoke night. Brush up your “Jeopardy!” skills with trivia night at the pub or sports bar.
3. Travel for your stomach. Search for regional favorites wherever you go: Maybe it’s Cincinnati chili, Milwaukee beer and brats, or a Maine lobster bake.
4. Find the oldest tavern in town and taste a bit of history. Order up the signature drink that’s been pleasing locals for generations.
5. Scan university music and theater programs for some of the best productions (and prices!) in town.
6. Break out of your pizza rut and try a new regional style—every town has its favorite twists on the best pie.

Staycations: Less Stress, More Fun! The Saturday Evening Post

Charles Rangel has served 43 years as a Congressman from the 15th district in New York City. Illustrations by Kyle Hilton.

YES

The draft would compel us to share the sacrifice.
by Congressman Charles Rangel

On a freezing night in November of 1950, I found myself and dozens of fellow soldiers marching along the icy banks of the Ch’ongch’on River amid the cracks of mortar fire and the glints of Chinese bayonets. The war in Korea was in full force, and my battalion was retreating because our vehicle column had sustained an attack. After a three-day nightmarish trek through enemy territory, 40 of us escaped. In the battles around Kunu-ri, more than 5,000 American soldiers were killed, wounded, or captured. Ninety percent of my unit was killed.

When we returned home, many of my comrades were haunted by memories of their combat experience. They were consumed with guilt, couldn’t sleep or function in their jobs, and became severely depressed. In short, they developed “shell shock,” or what today we call post-traumatic stress disorder or PTSD. Following the lead of generations of soldiers, most of them suffered in silence, did not seek treatment, and never got better.

Today, we have the awareness and the resources to protect our troops from PTSD. We now know that prolonged exposure to combat is a primary cause of this affliction. A 2008 Army Surgeon General’s study confirmed that more tours of duty mean a greater risk of PTSD for soldiers. Twelve percent of soldiers on their first deployment suffer mental health problems, compared to 27 percent of those on their third and fourth tours. Moreover, suicide rates among veterans of the Iraq and Afghanistan Wars are approximately three times higher than in the general population. Yet we subject our troops to more cumulative months of combat than ever before, with shorter rest periods in between.

During Vietnam, almost no Americans were required to serve more than a single tour of duty overseas, although some volunteered for more. In Iraq and Afghanistan, however, nearly half of all soldiers are sent on multiple combat tours—sometimes as many as four. These are separated by reprieves that constantly shift in length, but are always too short to allow for substantive mental health treatment.

This is the inevitable result of having less than one percent of our population carry the burden of war for the remaining 99 percent. More than 15 million registered for the Selective Service System; only 1.4 million are on active duty. This explains why 300,000 veterans of the Iraq and Afghanistan wars—nearly 20 percent of the returning forces—suffer from PTSD or major depression. It is not fair or morally defensible to saddle the brave Americans who volunteer for the Armed Forces with tours of duty that expand in length and frequency as our conflicts intensify.

As a nation we should ask ourselves how we can protect our troops’ mental health while maintaining our national defense. Two years of civil service from all U.S. residents would allow us to meet both of these goals. Our military ranks would swell and there would be no need to demand repeated service from our troops. That is why I continue to call for Universal National Service, which would mandate a two-year service requirement for Americans ages 18 to 25. While my “draft” bill is unlikely to become law, it is important that we open a national conversation about how we can all share in the sacrifice for our country.

Requiring two years of service from everyone would compel us to rethink how and why we send young Americans into harm’s way. Too few of the country’s leaders have a personal stake in the well-being of the Armed Forces, and the outcome is predictable. Since the end of the draft in 1973, every president, Democrat and Republican alike, has approached warfare with the mind-set of invading, occupying, and expanding our nation’s influence. It was this attitude that got us into the unnecessary and costly wars in Iraq and Afghanistan and that threatens to mire us in deadly wars in the future. We make decisions about war without worry over who fights them. Those who do the fighting have no choice; when the flag goes up, they salute and follow orders.

A universal service mandate would do more than deter future military entanglements. As shown in a report by the Congressional Budget Office, most of our volunteer troops come from economically depressed urban and rural areas. We have developed, in effect, a mercenary army. In New York City, an overwhelming majority of volunteers are black or Hispanic, recruited from lower income communities such as the South Bronx, East New York, and Long Island City. These enlistees are enticed by bonuses up to $40,000 and thousands in educational benefits.

Military service is a privilege, and it should not be shouldered only by those for whom the economic benefits justify great personal risk. If young men and women of all races and socioeconomic statuses served together, our citizens would come to share or at least understand one another’s values, points of view, and beliefs. Empathy and mutual respect would provide a much-needed antidote to the cynicism that today’s youth feel because of the extreme partisanship in Washington.

A universal national service requirement, even if it does not mandate enlistment in the Armed Forces, is the one mechanism we know will truly protect our troops, unify the nation, and bring fairness to our military. Furthermore, it will season our future leaders with the harrowing realities of war, ensuring that they will never commit our troops to the battlefield unless they are willing to send their own children.

Charles Rangel has served 43 years as a Congressman from the 15th district in New York City. He is the ranking Democrat on the House Ways and Means Committee and serves on the Joint Committee on Taxation.

View the next page to read defense expert James Lacey’s argument.

The Argument: Should America Reinstate the Draft? The Saturday Evening Post

Gear up your smartphone with free apps to crush those annoying goals that show up on our top-10 lists every year:

Lose Weight: Two proven weight-loss strategies—calorie counting and peer support—team up in FitNow’s app (loseit.com). Set a daily calorie budget, track activities, and connect with friends for extra motivation.

Get Organized: Build collections of photos, recipes, and decorating ideas at pinterest.com. Think of it as a personal digital scrapbook that you just happen to share with the entire world.

Manage Money: Track and categorize spending at mint.com. Enter account information, then sit back and watch. As the year unfolds, you’ll begin to notice where to cut back and save.

Learn Something New: Bring global photo journalism into your tablet with this app from Reuters (widerimage.reuters.com). Timely, insightful, sometimes disturbing, always fascinating. (Sorry, it’s iPad only.)

Get a New Job: Access postings from job boards and company websites at indeed.com. Bonus: Personalize and send your search to your smart device.

Quit Smoking: OK, these apps aren’t free—but they’re lots cheaper than smoking. QuitNow! ($2.99, Google Play) and Livestrong MyQuit Coach ($3.99, iTunes) motivate soon-to-be-reformed-smokers with progress trackers, chats, and achievable goals.

Help Others: Find a great place to volunteer at volunteermatch.org.  Make a difference and connect with others in your community with this iPhone app.

Meet New People: Join the largest location-based social network at badoo.com. Meet new friends, chat, and share interests.

Send Cards: Find the perfect card for whenever and whomever at justwink.com. Get reminders and send personalized digital greetings via text, email, or Facebook.

Save the Planet: Go green with the One Small Act app from greenisuniversal.com. Choose from 400+ simple, eco-friendly actions; track progress; and share achievements.

Top 10 Apps for Self-Improvement The Saturday Evening Post