10 Things Every Woman Should Do to Prevent Breast Cancer

There are several risk factors that can increase your chances of developing breast cancer. And while the risk increases as we age, there are certain preventative measures every women should do, whether she's in her 20s or in her mammogram years, to help reduce her risk of getting the disease. Read on for 10 things every women should do to help prevent breast cancer.

1. Maintain a healthy weight. Being overweight or obese has been shown to be a risk factor in developing certain types of breast cancer.
2. Check up on your family history. How many people in your family have had breast cancer? If you don't know, now's the time to check. Having close family members who developed breast cancer increases your risk as well since certain risk factors are genetic.
3. Don't be a stranger to your girls. Self breast exams may not have been given a ringing endorsement from the medical community, but you should still be familiar with how your breasts feel and look so you'll notice any changes.
4. Drink in moderation. While that glass of red is good for you, excessive alcohol drinking has been linked to an increased risk of cancer. Stick to a one-a-day mantra if you want to reduce your risk.
5. Keep exercising. Not only will working out help you maintain a healthy weight, exercising itself has been shown to reduce your risk of developing cancer. The American Cancer Society notes that as little as 1.5 to 2.5 hours of walking a week has been shown to reduce the risk of breast cancer. Make it your mission to walk or exercise for at least 30 minutes a day, five times a week.
6. Support the cause. Everyone goes pink for the month of October, so pick a trustworthy organization and show your support. By donating time or money or dropping a few bucks on a cute product for Breast Cancer Awareness Month, you'll be supporting breast cancer research that will help millions.
7. Know the facts about birth control. Taking oral contraceptives is one risk factor for developing breast cancer, but the risk decreases to normal levels the longer you are off them (women who took birth control pills more than 10 years ago, for example, have the same risks as women who never took the pill). Weigh the pros and cons of taking birth control and talk to your doctor if you want to know more.
8. Assess your risk. It always helps to be informed. Know all the risks of breast cancer - even ones that can't always be avoided, like starting your period at an early age, having a child after 35, or never breastfeeding - so you know what choices you have. Check the National Cancer Institute or The American Cancer Society for comprehensive lists of lifestyle, genetic, and environment risk factors.
9. Don't be shy at the doctor's. Your doctor isn't just there to admonish you when you admit you have a sugar addiction, she's also there to make sure you are knowledgeable about why and how lifestyle choices affect your health. Make sure you ask questions about anything that's unclear to you.
10. Relax. Just because you have certain risk factors for developing the disease doesn't mean you'll get breast cancer, or that you should spend your life worrying about getting it. After all, the biggest risk factors for getting breast cancer - being female and aging - aren't exactly something you can change. Instead of worrying, just do what you can to live a healthy lifestyle - you'll not only reduce your risk, but will also feel better overall.

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7 Easy and Healthy 5-Ingredient Suppers For Every Night

Some nights dinner has to come together quick, and you don't have a ton of time to chop and prep a ton of healthy ingredients. The next time a crazy busy night strikes, we've got you covered with these simple and healthy recipes, perfect for any night of the week. We're assuming you've got salt, pepper, and olive oil on hand, but from there, each recipe only requires five ingredients or less!

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Go Ahead and Crave This 5-Ingredient Almond Joy

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7 Moves That Will Leave You Standing Tall

Don't overlook your latissimus dorsi when working out! This is the muscle that tightens and tones your upper back and under your arms, especially right where that certain lump of fat loves to hang out - you know what I'm talking about. Give the area a little extra time with these seven moves and you'll have a strong and sexy back you'll want to show off.

1. The halo: If you're looking to sculpt your shoulders, this one move will get your arms looking amazing in no time. So grab a weight and start rotating it around your head, just like a weighty halo.
2. Medicine ball push-ups: There are so many ways to use your medicine ball for toning your upper back area. Try doing a one-arm push-up that builds strength and tones.
3. Tipping row: One way to really give your back and shoulders a boost is to perfect your posture. Try doing a few reps of a tipping row that works the upper back and, as an extra bonus, your backside.
4. Master a pull-up: You might think this move is above your fitness level, but you can adjust a pull-up to your comfort zone. The classic pull-up tackles muscles in your upper back, arms, and chest.
5. Rotated triangle: Yoga is also so effective for toning your upper shoulders and back while helping relieve stress and twist out toxins. Think about adding a rotating triangle to your regular daily workout.
6. Bent-over row: A bent-over row is what you need to be doing if you want to stand taller and have less back bulge. It's a simple way to shape your shoulders while toning and improving posture.
7. Overhead reach: Get your back and shoulders in the best shape ever with a lying overhead reach. The move works your shoulders and your abs.

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We are women who love to move. Just like you. We make workout wear that focuses on a woman's strengths and lets her shine. Our clothing is made with quality fabrics, which feel luxurious, keep their shape, and look great. And because we know fit makes all the difference, we provide a range of options so you can find your perfect fit. Shop now at Lucy.com.

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We've Unwrapped the Calorie Counts of Your Favorite Halloween Candy

Who isn't tempted by a little fun-sized trick-or-treating candy? From the tiny Reese's Peanut Butter Cups to the Snickers bar you can wrap your hand around, there are Halloween candy jars everywhere these days. Remember, the little indulgences add up - just because they're small doesn't mean they are calorie-free. Take a look at the chart below and see how your fave candy stacks up.

1 treat size (fun size)	Calories	Fat (g)	Sugar (g)
3 Musketeers	63	2	10
100 Grand	95	4	11
Almond Joy	80	4.5	8
Baby Ruth	85	5	10
Butterfinger	85	4	10
Charleston Chew	30	0	10
Dots	70	0	11
Heath Bar	77	4.7	8.7
Hershey's Bar	67	4	7.7
Jelly Belly Jellybeans	35	0	7
Kit Kat	70	3	7
M&M's (Plain)	73	4	11.5
M&M's (Peanut)	90	4.7	9.1
M&M's (Peanut Butter)	95	4	11.5
Milk Duds	40	2	6.3
Milky Way	80	3	10
Milky Way Dark	81	3	11
Mike & Ike	50	0	9
Mounds	80	4.5	7
Mr. Goodbar	90	4	7
Nerds	50	0	12
Nestle Crunch	60	3	7
PayDay	90	5	8
Raisinets	67	2.7	9.7
Reese's Peanut Butter Cup	110	6.5	10.5
Reese's NutRageous	95	5.5	7.5
Skittles	80	.8	14.5
Snickers	80	4	8.5
Snickers (Peanut butter)	130	7	12
SweeTarts	10	0	2.4
Take 5	100	5.5	9
Twix	80	7	8.5
Whoppers	100	4	13
York Peppermint Pattie	60	1	11

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Our Favorite Fitness Products For Fall

Fall has arrived in full force, but don't worry, we won't let October's dark nights and cool temperatures mess with our healthy routines. We're enjoying our favorite Halloween treats while staying healthy all month long with these fitness products we love.

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Pre-Workout Perfection: Coconut Almond Energy Bars

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2-Minute Ab Workout to Add to Any Routine

This group of classic Pilates moves, collectively known as the Series of Five, is the perfect addition to any workout. Take it from Lisa Corsello, founder of Burn Pilates and wholehearted Series of Five fan. "It is my favorite set of exercises," she explains. "Whenever I work out, I do a Series of Five. It's really focused on the core, but your arms and legs are moving in all these different directions, which makes it much more challenging to hold your position." Lisa recommends it as part of any workout (or even just to start your day off right), but she especially likes it after a run to stretch out tired legs and open up your chest. "It feels fantastic," she says. Even better? Incorporating these ab-burning moves into your normal routine will only add about two minutes to your workout!

The trick is to move through each exercise without a break. Once you've mastered this part, take Lisa's challenge: add a 10-second plank, 10 burpees, or 10 push-ups between each move to really amp up your workout. If that sounds too hard, not to worry: just switching up the order in which you complete these moves will still challenge your body after you've gotten the hang of this sequence. Get the quick ab-toning workout, demonstrated by Lisa herself, here.

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14 Meat-Free Recipes With Over 20 Grams of Protein

I've been craving more and more plant-based recipes, but I've also been regularly strength training, which means my muscles need a serious dose of protein after a workout. The following breakfast, lunch, and dinner recipes are all protein-packed vegetarian recipes that are in line with my cravings and fuel my body. All of these dishes offer a whopping 20 grams of protein or more!

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This Video of Empowered Kenyan Girls Is the Most Moving Thing You'll See All Day

You might have checked out a new boxing workout after seeing supermodels like Gigi Hadid head into the ring, but what if you were boxing for your personal rights and a need to defend yourself? That's exactly what the young women who take part in strive to do with every workout. In 2008, a number of professional Kenyan boxers recognized the need for self-defense and confidence-building programs in the region for girls, and Boxgirls International was formed. In this powerful Broadly video, you'll learn all about this incredible organization's mission and their motivation, and you'll meet a few inspiring women who will put everything in perspective. You might even be inspired to take up self-defense after checking out this empowering segment.

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Clean Up Your Diet With 5 Detox Dinners

Chilly weather may have you dreaming of nothing but high-calorie comfort foods, but now's the time to ensure you enter the indulgent holidays with a clean slate. Try nixing the season's heavy dinners for these detox meals to leave you feeling light on your feet.

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Taco Bell Makes Vegetarian Fast-Food History With Its New Menu

Taco Bell is making fast-food history today. It's the first quick-service brand to offer meals certified by the American Vegetarian Association. Taco Bell announced this new menu on the heels of its website redesign that includes online ordering! "At Taco Bell, vegetarians are not an afterthought. We sell more than 350 million vegetarian menu items each year, but until now haven't been vocal about it," said Brian Niccol, CEO, Taco Bell Corp. "We get it - being a vegetarian can be tough when you go out to eat," Niccol said. "We're proud to treat meat lovers and vegetarians equally - equally delicious, equally craveable, and equally affordable."

Here's the full list of the 13 certified vegetarian items on the menu:

1. Egg and Cheese AM Grilled Taco
2. Egg and Cheese Biscuit Taco
3. Seven-Layer Burrito
4. Bean Burrito
5. Black Bean Burrito
6. Cheesy Bean and Rice Burrito
7. Cantina Power Veggie Burrito
8. Cantina Power Veggie Bowl
9. Cheese Quesadilla
10. Cheese Roll-Up
11. Double Tostada
12. Pintos 'n Cheese
13. Black Beans and Rice

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The 6 Foods Every Runner Needs to Eat

A runner doesn't need to follow a strict or special diet to be in tip-top shape, but there are a few foods every runner needs to fuel her workouts, improve performance, and speed up recovery time. These foods do a runner's body good.

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Serena Williams Decides to Take a Break From Tennis

Serena Williams has been having an incredible few months - the tennis star won Wimbledon in July, celebrated her 34th birthday in September, and came this close to winning another US Open title in August. Now, the athlete has decided that she's taking a break.

The announcement came after Serena withdrew from the WTA Finals and China Open on Thursday. Serena said that she is "taking a proactive step and withdrawing from tournaments in Beijing and Singapore to properly address my health and take the time to heal." In a quote on the China Open website, she added, "It's no secret I've played injured most of the year - whether it was my elbow, my knee, or, in the final moments after a certain match in Flushing, my heart."

Serena's loss in the US Open, held in August in Flushing, NY, was a surprising upset - she was widely expected to win against her unseeded opponent in the semifinals, Roberta Vinci. In her defeat, Serena narrowly missed becoming the first player since 1988 to accomplish a calendar-year Grand Slam. The unexpected loss has understandably affected the world-class athlete, and we wish her well during her break. Serena has said she plans to return to exhibition matches later this year. In the meantime, take a look back at all the reasons Serena is one of the greatest athletes of all time.

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How Shonda Rhimes Lost 117 Pounds

If your heart has been following life-changing TV dramas like Grey's Anatomy and Scandal, you'll be floored to hear that the shows' producer just lost the equivalent in weight of a petite woman - 117 pounds! She told Extra, "I just decided I was going to get it together and get healthy. I have some little kids, and I want to be around them." There was no magic pill. As soon as Shonda got real and told herself it wasn't going to be fun, it got easier. She cut down her portion sizes, ate healthier, worked out regularly, and admits, "I hate every minute of every bit of it!"

The photo below from 2011 shows just how dramatic her transformation is. If this busy woman can make it happen, so can you! Make taking care of yourself a priority every single day, and you'll reap the benefits.

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The 3-Ingredient Vegan Caramel You'll Want to Spread on Everything

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This May Just Be the Real Miracle Diet Drink

Coffee may have its place as a healthy beverage, but green tea is often touted as the miracle drink for your mug. Here's why you should drink the green stuff regularly this Winter.

1. Weight-loss wonder: Drinking green tea regularly has been shown to help suppress appetite and increase your metabolism - both of which can help you save or burn a few calories while you celebrate the best of the season.
2. Sickness prevention: Nonstop shopping, traveling, and socializing can mean the combination of cold-inducing pathogens and a weakened immune system, so give yours a boost with green tea. Several studies have shown that green tea has antiviral properties; one study found that taking green tea catechin capsules helped prevent health-care workers from catching the flu, and another found that Japanese schoolchildren who drank green tea for six days a week or more were less likely to catch the flu.
3. Stress relief: Curling up with a warm beverage can be relaxing, especially when the rest of your day is hectic, but drinking too much caffeine has its downsides. Too much caffeine can lead to anxiety, stress, and trouble sleeping, so if you find yourself running out for a coffee break or having friends over for a cup several times a day, switch to green tea. Not only does green tea contain only half the amount of caffeine as a normal cup of coffee, but many people also say green tea's fresh, grassy flavor helps them relax.

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Losing Weight May Bring These Not-So-Great Surprises

Wishing you could lose weight? It may not be all hearts and roses. Shedding pounds may also bring a few of these not-so-appreciated surprises, like sagging, stretch-marked skin. Keep reading to see what else you can expect when the weight melts away.

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The Pros and Cons of Red, White, and Bubbly

When it's time to celebrate, a glass of wine may be just what's in order, especially since so many studies have proven it to be so good for us. In fact, alcohol, in general, has certain health benefits, like reducing the risk of heart disease, stroke, and diabetes, as well as decreasing the risk of developing gallstones. However, all these happy benefits come with a huge caveat: they are only seen in moderate drinkers (which for women means one glass a day). Drinking too much alcohol can increase your risk of breast cancer as well as a host of other well-known alcohol-related problems.

Wine is one of the best ways to celebrate the benefits of one-a-day drinking. But not all wine is equal, and there are definite cons to go along with all those antioxidant pros in your glass.

Red Wine

• Pros: Most people know that red wine contains the most reversterol, the antioxidant found in wine skin that may up the drink's heart-healthy qualities by preventing blood vessel damage as well as reducing LDL cholesterol. Red wine also contains flavonoids, another important antioxidant.
• Cons: Most of those red-wine-touting studies have been on animals, and the amount of wine we'd have to drink to equal the same amount given to mice would counteract any of the supposed benefits. Also, those 129 calories a glass can add up, even if you are only drinking one a day.

White Wine

• Pros: White wine may be beneficial to your lungs. Research has shown that drinking white wine helps keep lung tissues healthy.
• Cons: White wines are the most acidic, meaning they're the worst for your teeth. In addition, whites contain far less of the heart-healthy and cancer-preventing antioxidants than reds do, and have about the same amount of calories.

Sparkling Wine

• Pros: Sparkling wines like Champagne actually have the same healthy benefits as red wine, since bubbly is often made with both red and white grapes. In fact, Champagne was found to have as many of those beneficial polyphenols as a cup of hot chocolate. Also, a glass of sparkling contains fewer calories than red or white - 80 vs. around 120.
• Cons: Champagne inspires similar health concerns as other types of wine, and for many, it's a common trigger for migraines.

If you don't currently drink, the health benefits of wine are no reason to start. Remember to drink responsibly too!

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Feel Your Butt Burn After Just 30 Minutes on the Elliptical

For a challenging elliptical workout that flies by, it's essential to mess around with the buttons on your machine. Many elliptical workouts focus on pedaling as fast as possible and keeping the incline steady, but this tough workout forces you to switch up the resistance and incline every few minutes, challenging your entire body - especially your butt.

If you're going to be listening to some workout music while you're moving through this workout, I highly recommend turning on Steve Winwood's "Higher Love" at minute 18. It will help you pedal backwards with gusto and keep a smile on your face - even as you're feeling the burn in your backside.

Time	Resistance	Incline	SPM*	Notes
0:00-05:00	4.0	5.0	130-140	Warmup
05:00-08:00	4.0	8.0	140-150
08:00-10:00	5.0	10.0	140-150
10:00-12:00	6.0	10.0	140-150
12:00-14:00	7.0	12.0	130-140
14:00-16:00	8.0	12.0	130-140
16:00-18:00	9.0	12.0	130-140
18:00-20:00	10.0	15.0	130-140	Pedal Backwards
20:00-22:00	9.0	15.0	120-130	Pedal Backwards
22:00-25:00	7.0	12.0	130-140
25:00-27:00	5.0	8.0	140-150
27:00-30:00	4.0	5.0	120-130	Cooldown

*SPM = strides per minute

Click here for an image-free printable version of this elliptical incline workout to keep on hand.

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