Breast cancer is the second most common form of cancer in women, according to the Centers for Disease Control (CDC), which also reports it as the leading cancer killer in Hispanic women and the second most common cause of cancer death in all other women.

The good news? With the increased awareness and available information, the mortality rate for breast cancer has steadily decreased since the early 1990s, according to the National Cancer Institute.

So, here are three foods to add to your diet that could help lower your risk for breast cancer.

Cabbage Patch Cures
The American Association for Cancer Research presented a study at a 2005 meeting that found Polish women who ate cabbage or sauerkraut (fermented cabbage) four or more times per week were 74 percent less likely to develop breast cancer. Additional studies found that cabbage may also protect against lung, stomach and colon cancers.

The secret ingredient seems to be sulforaphane, a phytochemical in cabbage that works by stimulating cells to eradicate cancerous substances. You can substitute other cruciferous vegetables like kale, turnip greens, cauliflower, broccoli or Brussels sprouts, if you don’t like cabbage.

Vitamin D
A report presented at a recent meeting of the American Association for Cancer Research (AACR) showed a connection between increased vitamin D intake and reduced breast cancer risk. The study found vitamin D to lower the risk of developing breast cancer by nearly 50 percent.
You can get vitamin D is from a nice glass of milk; however, high concentrations of vitamin D are also found in some seafood, like cod, shrimp and Chinook salmon. Eggs and sunshine are also great sources of the D.

Tea Cup of Cure
Tea contains flavonoids, like several plant-based foods, which are known for their antioxidant effects. One recent study, analyzing the lifestyle habits of nearly 3,000 people, found a link between consuming flavonoids and reducing the risk of breast cancer. Postmenopausal women consuming the most flavonoids were 46 percent less likely to develop breast cancer than those who got the least.

How to Lose Fat in 30 Days

It’s time to be honest with yourself: The weight has got to go bye-bye.

You want to know how to lose fat, and I’m going to make things simple for you. I’ve constructed simple “to do” and “not to do” lists. If you follow these guidelines, you’ll lose fat within 30 days and be on your way to an empowering YOU.

How to Lose Fat “To Do” List
–Set one 30-day goal to kick-start your progress. For example, “I will lose six pounds this month.” One goal, that’s all I want you to focus on.

–Perform cardiovascular exercise three days per week for 20-30 minutes. Nothing fancy, just something you enjoy or can at least tolerate every other day.

–Weight train two days per week for 20-25 minutes. This will help stimulate the metabolism, increase strength and make muscles tighter. You can do it the same day as your cardio if you wish.

–Focus on the type of physical activity that you find enjoyable. Most people stop exercising because they get bored. So decide if your exercise consistency will best happen with the use of video tapes, spinning classes, cardio classes that are instructor-led, dance classes, etc.

–Get outdoors. Power walk, jog, hike and take advantage of longer days, sunshine and warmer weather. This will alleviate the boredom factor for those who hate to exercise.

How to Lose Fat “NOT To Do” List
–Going home after work before going to the gym. Take your gym clothes with you and go straight to the gym after work.

–Making excuses such as “I’ll start tomorrow,” “I don’t feel like working out today” and “I just can’t get into it yet.” Stop the excuses already!

–Even though you know you’ll be working late and only have the morning to work out, deciding to stay in bed longer and miss the opportunity to get even a little exercise time in.

–Postponing physicals and other important doctor appointments. This is the time to get a check-up.

–Going to a fast-food restaurant at lunchtime when you can easily pack a healthy lunch, eat at your desk and then go for a brisk walk with co-workers.

This stuff isn’t brain surgery and there’s no magic workout or magic bullet that will improve your fitness level and reduce fat.

Until the magic pill is developed, the guidelines I’ve provided are the best we have. So, re-commit to your nutrition plan and follow my realistic guidelines. I’m not suggesting it’s easy, but this is the perfect time to start taking control of your life, your health and your self-esteem.

If you’re looking for a good place to start, take our two-minute free diet profile, and we’ll help you select your best-match diet plan.

20 Easy Ways to Burn 100 Calories

Sometimes when we’re working long hours or jammed with extra responsibilities, we tend to forgo our workouts until things calm down. Instead of bailing on your exercise plan, I recommend following Einstein’s suggestion — use some imagination.

I’m providing 20 easy and surefire ways to burn 100 calories. You might want to add one per day or a few per week. Try not to look at it as, “this isn’t enough.” Instead, focus on the cumulative effect. Meaning, if you perform even just one of these activities per day, that’s 700 calories burned in a week and 2,800 burned in a month. That will make a difference.

Top 20 in no particular order. Have fun!

1. Vacuuming - 25 minutes of vacuuming around your home will burn just about 100 calories.

2. Gardening - Like to garden? It’s the digging and raking that will reap the most fitness benefits. These are the bigger calorie burners when it comes to gardening. In fact, you can burn up to 100 in just 15 minutes with these movements.

3. Walking - The easiest and one of the most natural movements known to human beings. Fifteen minutes of brisk walking will burn approximately 100 calories. A brisk daily walk at lunch time or after work will make a difference.

4. Jogging in place - Need a quick pick me up before work? Jog in place for 12 minutes and burn a little more than 100 calories.

5. Dancing - 20 minutes of dancing at a moderate pace will burn 100 calories. C’mon, you know you love to do it, so have some fun with it.

6. Ironing clothes - If you have to do it for the whole family you might as well know the calories you’re burning. Just a bit more than 100 calories in 25 minutes.

7. Badminton - A casual, noncompetitive, 20-minute game of badminton will get you to the mark, and it’s a lot of fun.

8. Housework - Vigorous housework for 20 minutes will burn a little more than 100 calories. You have to do it, so why not make it count?

9. Volleyball - Twelve minutes of volleyball is all it takes to reach our magic number. Not a bad way to burn some calories while on the beach.

10. Biking - How about a light bike ride? A light intensity of approximately 10 mph will burn more than 100 calories in just 40 minutes.

11. Golfing - Just 20 minutes of golf will burn 100 calories.

12. Swimming - I’m not referring to swimming laps or training for the Olympics. Just a 15-minute leisurely swim will get us to our goal.

13. High-impact aerobics - You might wonder why I would include this. It’s not like you’re going to aerobic class for 10 minutes. However, if you’re pressed for time or working long hours, invest in a fun aerobic videotape and use it for 10 minutes (after a warm-up) each day. That’s close to 120 calories in just 10 minutes.

14. Car waxing - Forget the car wash. Do it yourself on a nice day. Just 20 minutes of waxing your car will burn more than 100 calories.

15. Frisbee - A fun 30-minute Frisbee toss with your kids or a friend will burn up our needed calories, and it’s a bit more pleasurable than a boring jaunt on the treadmill.

16. Take the stairs - If you work in an office building, take the stairs instead of the elevator. Approximately 20 minutes will burn about 100 calories. You don’t have to do it all at one time. Just make sure to spread it out during the day.

17. Pushing baby stroller - Pushing a stroller burns approximately 60 calories in 20 minutes. No problem, two nice and easy 20-minute strolls per day will get the job done without even breaking a sweat.

18. Mowing the lawn (self-propelled mower) - 25 minutes and you’ve burned about 100 calories. Just like cleaning, it needs to be done so put a little oomph into it.

19. Painting - Need to paint a room in your home or apartment? You can burn approximately 100 calories with 20 minutes of painting. Plus, you get a better-looking room at the same time.

20. Weight training - 15 minutes of vigorous weight training will burn approximately 100 calories. You don’t have to workout forever. Just three 15 to 20 minute sessions per week will keep your bones strong, muscles tight — and you’ll keep burning calories after your workout.

Now go burn some calories, but check with your doctor before starting this or any exercise program.

*All counts are based on a 150-pound individual.