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By Lucy Danziger, SELF Editor-in-Chief I love my long training runs, but most days carving out more than an hour to work out just isn't in the cards. And when my schedule is really crammed, shoehorning a sweat session seems next to impossible. Luckily, the fantastic fitness team at SELF let me in on a little secret: You can get an hour's worth of fitness and calorie burning in 20 short minutes. Yes, I was skeptical at first, but this fat-blasting routine is as ultraeffective as it is speedy, and the secret lies in high-intensity spurts of energy. Here's how to do it: • Pick any cardio you like (running, swimming, the elliptical trainer). Warm up for 2 minutes at a moderate pace, then sprint for 30 seconds at the highest intensity you can muster. Slow down and do 90 seconds at a catch-your-breath recovery pace. Repeat eight times. You'll torch more calories in less time, while you burn fat faster. Follow this cardio session ...

By Denise Austin, Prevention One you'll do! When I want quick results, I do interval training. Research shows that vigorous bouts of aerobic exercise followed by easier ones, or mixing cardio intervals with strength training (as I do here), burns tons more calories in less time than if you were to work out at a steady intensity. Intervals supercharge your metabolism, so you burn calories all day long. And constantly switching from one move to the next keeps things interesting. The following program combines kicks, jumps, and squats. It really works your hips, thighs, and buns, so you tone and trim inches at the same time. Your Toning Program Beginner: Do 30 seconds of each of the five exercises; repeat the entire sequence four times for a total of 10 minutes. Advanced: Do 1 minute of each exercise; repeat the entire sequence four times for a 20-minute fat-blasting routine. Do three to five times a week. 1. Front Kicks Stand with your feet apart, left foot in front, an...

By Lucy Danziger, SELF Editor-in-Chief Grab your fork: Filling up on healthy foods is the best way to say sayonara to those stubborn 5, 10 or 15 pounds. A few years ago, when I complained about the extra luggage I was carrying, a trainer told me, "That's between you and the bread basket." And she was right . I went on to lose about 25 pounds without counting calories or cutting meals, but rather by reducing refined carbs such as pasta and bagels and increasing the amount of fruit, veggies and lean protein on my plate. Science helps me understand why: Studies suggest that we absorb 6 percent fewer calories when we follow a diet with at least 34 grams a day of fiber (which is chockablock in produce). We also know our bodies expend more energy digesting protein than fat or carbs, and eating at least 50 grams of protein a day can delay hunger pains and boost energy. Try these other tips from our Jump Start Diet to whittle you...

Wondering how to get pregnant? Maximize your fertility — and know when to seek help. From MayoClinic.com Some couples seem to get pregnant simply by talking about it. For others, it takes plenty of patience and a bit of luck. If you're wondering how to get pregnant, start the old-fashioned way. Here's what you need to know — and when to seek help. Baby-making basics Conception is based on an intricate series of events. Every month, hormones from your pituitary gland stimulate your ovaries to release an egg, or ovulate. This often happens around day 14 of the menstrual cycle, although the exact timing may vary among women or even from month to month. Once the egg is released, it travels to the fallopian tube. If you want to conceive, now's the time. The egg has about 24 hours to unite with a sperm. Since sperm cells can survive in your reproductive tract for two to three days, it's best to have regular sex during the days leading up to ovulation. If the egg is fertilized...

For the health of your baby, make sure your body is ready for its demands. From MayoClinic.com If you've decided you're ready to get pregnant, you may already be emotionally committed to parenthood. But is your body prepared for the task ahead? Ideally, preconception planning begins up to a year before conception. To help ensure a healthy pregnancy, schedule a preconception appointment with your health care provider as soon as you begin thinking about pregnancy. Be ready to answer the following questions. What type of birth control have you been using? If you've been taking birth control pills, your health care provider may recommend a pill-free break before trying to conceive. This will allow your reproductive system to go through several normal cycles before you conceive, which will make it easier to determine when ovulation occurred and establish an expected due date. During the pill-free break, you may want to use condoms or another barrier method of contraception. Are ...

Choosing a successful strategy that will work for you and the habit you want to break. By Dr. Mark Liponis, PARADE Magazine All of us have some bad habits we'd like to kick. To improve your health, make up your mind that you are ready to change. Then choose a successful strategy that will work for you and the habit you want to break. Here are three techniques: Cold turkey: This is a good choice for people who are determined to change and don't want to mess around any longer. It's best for true physical addictions and for people who tend to have trouble moderating their behavior. Substitute: In many cases, you can substitute a healthy behavior for an unhealthy one. Set limits: For some people, putting a time or quantity limit on a behavior works. Smoking All three strategies can succeed. Cold turkey is the toughest but quickest route. Choose a time when stress is at a minimum and you have a support network. A nicotine substitute is another option. They come in a variety o...

By Mary Duenwald from O, The Oprah Magazine Oprah.com Is estrogen safe this week? Does it matter when you start hormone therapy? What does "bioidentical" mean, anyway? Mary Duenwald scours the latest science for the answers even your doctor may not have. A few blocks from where Highways 6 and 50 intersect in Delta, Utah, you could hear the rain and thunder picking up steam. But for 100 or so women attending a menopause workshop one Sunday, the storm was inside, where the topic of a lecture was about how changing hormones affect sex drive—not the sort of thing people usually talk about in this rural community of alfalfa hay farmers. The speaker was just opening the discussion for questions when the power went out. "It was just so perfect. Suddenly, hands went up everywhere and the women were asking all kinds of questions they wouldn't have been willing to ask when the lights were on. One wanted to know about orgasm—really personal questions," recalls Linda Ekins,...

Experts say the payoffs are substantial. By Karen Collins, M.S., R.D., C.D.N., American Institute for Cancer Research New research is adding more insight into the link between walking and other forms of physical activity and lower risk of breast cancer. A landmark report on diet, activity and the prevention of cancer from the American Institute for Cancer Research noted that increased physical activity probably lowers risk of postmenopausal breast cancer and potentially risk of pre-menopausal breast cancer as well. Here are some of the most commonly asked questions regarding cancer and physical activity: Is it too late to make a difference after years of sedentary living? Research suggests that it’s never too late to start making changes to reduce your cancer risk. In one recent Japanese study, the most active women had less than half the risk of postmenopausal breast cancer than the least active women. Study participants were 40 to 69 years old at the start of the study. In another r...

By Leslie Baumann, M.D. I went to check out the new Canyon Ranch spa in Miami Beach as soon as they opened since I always want to know what skincare lines the high end spas are carrying. As you know, if you routinely read my blog, I am always a skeptic about skincare products. I was stunned to see that Canyon Ranch's “Your Transformation” skincare line contains my favorite ingredient, Pro-NAD, which is a form of niacinamide that penetrates better than the type found in the Olay Regenerist products. (As a disclaimer, I have always been a fan of Canyon Ranch. I have stayed at the one in the Berkshires and thought that it was a great experience. The new one that just opened in Miami Beach is gorgeous and has great food, but I have no financial relationship with them.), A relative of niacin, and part of the vitamin B family, topical niacinamide is best known in the dermatological community as an anti-inflammatory and an excellent ingredi...

I just wrote the word "diet" in the title so you'd know what I was talking about, but honestly, that should be a swear word. How about, "5 easy ways to get food to serve you and your goals?" Or what about, "The joy of food", or "The great things food can do for your body and your goals." So much of what we look like is impacted by what we put in our mouths. The tricky thing is that food is connected to us as emotional beings so much more then exercise. Yes, some people blow off stress by taking a run , but most of us would just rather reach for a donut, slice of pizza or scotch and soda. I think the food puzzle needs to be unraveled simply and slowly so that our approach is simple but realistic to our lives. 1. Drink only water , with the exception of your beloved coffee in the morning. According to studies, this would eliminate 20% of our caloric intake and help all of our body functions run more smoothly . 2. Cut down your portions I...

Tea/green tea Studies show that green tea—infused with the antioxidant EGCG—reduces the risk of most types of cancer. "The phytonutrients in tea also support the growth of intestinal bacteria," says Bowerman. "Specifically, they inhibit the growth of bad bacteria—E. coli, Clostridium, Salmonella—and leave the beneficial bacteria untouched." Why is this important? "Because up to 70 percent of your immune system is located in your digestive tract," says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles. "Four cups a day will keep it functioning at its peak." Chili peppers "Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins," says Gunnar Petersen, c ertified strength and conditioning specialist and a celebrity trainer . Plus, they're a great way to add flavor to food without increasing fat or calorie content. Chilis are also ...

Get skin glowing and hair shining the natural way. 1. Blood oranges, cherries and blueberries Collagen is a natural protein in your skin and muscles that provides resiliency, shape and texture. Unfortunately, collagen production decreases with age— but you can fight back with dark fruit. "Blood oranges, cherries and blueberries are full of antioxidants, which decrease aging and disease by lowering inflammation. Antioxidants also increase collagen production and thicken the skin, making you look younger and healthier," says Julia Tatum Hunter, M.D., of Skin Fitness Plus in Beverly Hills. "Antioxidants also decrease [the severity of] rosacea." Blackberries, raspberries, plums, pomegranates, cranberries, Asian dragon fruit and kiwis also contain antioxidants. 2. Shellfish, sunflower seeds and sardines These foods may not taste great together, but individually they offer a powerhouse of essential fatty acids. Steven Chang, M.D., staff physician for RightHealth.com, sa...

Experts weigh in on the pros and cons of each plan. By Laurie Pawlik-Kienlen for MSN Health & Fitness The key to losing weight—and keeping it off—is to find the eating plan that fits your personality and lifestyle. To help, we've rounded up expert opinions on the pros and cons of the 10 most popular diets in America. "All the popular diets can help you lose weight because they provide almost identical calorie intakes," says nutritional biochemist and author Shawn Talbott, Ph.D. "But different people may do better on different diets because of personal tastes. For instance, if you love bread, don't even think about trying Atkins … because it won't work." Here's a look at the 10 most popular diets in America: Jenny Craig Tasty, ready-made meals and snacks—"Jenny's Cuisine"—are perks of Valerie Bertinelli and Queen Latifah's favorite diet (which is similar to NutriSystem). Amy Hendel, health expert and author of Fat Families, Thin ...