I promised two weeks ago when I wrote Sunday Seven: Seven ways to fine-tune your health that I'd be back to offer seven more grand ideas for optimizing your physical and emotional well-being. Here I am, with a mini-list of suggestions I gathered a while back from a newspaper article. If you don't already practice these strategies, then why not give them a try.

Eat breakfast

It's the most important meal of the day -- really. A breakfast high in complex carbohydrates and protein creates energy. Energy kick-starts metabolism and helps our bodies burn fat. We all know what fat does. It weighs us down and contributes to all kinds of health problems.

Get your sleep

Sleep restores our bodies. Sleep-deprived folks secrete more leptin, a protein hormone that increases appetite. Larger appetites increase food consumption. Increased food consumption spikes the risk of obesity. And so on. You know the drill.

Vitamin D is one of the latest, greatest hot cancer topics. Why? Well, it seems many of us women are vitamin D deficient. Such a deficiency might be linked to breast cancer risk so it's in our best interest to make sure we get a healthy dose of this vitamin. It's not as easy as adhering to the Dietary Reference Intake (DRI) guidelines, though. Follow them and you'll still come up short -- the Food and Nutrition Board, responsible for setting the DRIs, have not yet updated guidelines in light of cancer concerns. So what's a girl to do?

For starters, we need to understand that for overall health benefits, 1,000 IU (International Units) per day are necessary. The outdated DRI recommends 200 to 600 IU. This is based on preventing only bone diseases like rickets. Second, keep in mind it's safe to take up to 10,000 IU each day. Third, up your intake of this important vitamin. Here's how:

Fatty fish is the best source of vitamin D. But watch out for high mercury levels. Fortified milk is also good. It has 100 IU of vitamin D per eight-ounce serving, but cow's milk been linked to breast cancer risk as well.

Blogger Martha Edwards wrote about it on June 4 -- the fact that cancer cases are soon to explode in Asia, despite the obvious health benefits of Asian-based diets.

It's not the Asian diet influencing rising cancer rates, though. It's the bad Western habits Asians are adopting that will inevitably lead these folks down a dangerous road.

Smoking, drinking, and consumption of unhealthy foods -- all contributors to various cancers -- will drive Asian cancer rates up by 60 percent by the year 2020. Larger aging populations and lack of prevention and treatment in developing countries will also drive this trend.

Ever wonder what fish to eat, what fish to avoid, what fish is healthy, what fish is cancer-causing? I do.

I'm looking into this whole fish thing. And while my search for information is in no way exhaustive and my findings are far from conclusive, I have found some interesting fishy facts and figures.

Think about this:

Fish definitely has health benefits. It's low in fat, high in protein, and rich in omega-3 fatty acids. Americans love this. How do I know? Because on average, each of us eats a record 16.6 pounds of fish every year. Our intake of shrimp and salmon has doubled, in fact, since 1994.

Fish definitely has its drawbacks too. Headlines repeatedly warn us of dangerous contaminants in lakes, rivers, and oceans. Don't forget about mercury, the biggest fish health hazard. It's been linked to neurological problems in developing fetuses and children, making consumption of shark, swordfish, tilefish (aka golden snapper or golden bass), king mackeral, canned albacore tuna, and tuna steaks a no-no for hoards of women and children.

For just about everyone else, the benefits of eating moderate amounts of seafood greatly outweigh the risks. Just watch out for those PCBs (polychlorinated biphenyls) -- possible carcinogenic chemical compounds that end up in some seafood.

To avoid PCBs, steer clear of farmed salmon which contains high levels of these compounds or limit your intake to less than one single eight-ounce meal per month. Opt for the wild variety of salmon to avoid this concern altogether. Or take the side of the FDA. Their reports say salmon is a powerhouse when it comes to protecting heart and developing cancer from this source is much lower than the risk of heart disease.

Source: Good Housekeeping, April 2007

I have dense breasts. And ever since the surgeon who performed my breast reduction surgery more than 10 years ago told me about the composition of my breast tissue, I have been a bit obsessed with how my breasts feel. Good thing -- because I ended up with breast cancer two years ago as a result of my own at-home monitoring. And now I wonder if my cancer was influenced by the density characterizing the tissue that fills my breasts.

Canadian researchers are reporting in a groundbreaking study that women with dense breasts, like me, are five times more likely to develop breast cancer than whose whose breasts have a lot of fatty tissue. It's long been knows that dense breasts inhibit the effectiveness of X-ray mammograms -- and perhaps delay diagnosis -- but now it's clear that breast density is a risk factor all on its own.

Women with advanced breast cancer were found to have lower levels of vitamin D when compared to women with early-stage breast cancer, leading researchers to conclude that vitamin D might play a role in slowing the progression of breast cancer.

Imperial College London researchers are not certain if the lower level of vitamin D found in women with advanced breast cancer is the result of the cancer, or one of the factors promoting the progression of the breast cancer, only that there appears to be a connection.

This adds to the body of knowledge that women living in northern climates, where there is less year-round sun exposure, are more prone to developing breast cancer.

One of the natural ways to get vitamin D is from exposure to sunlight. Also, women can get vitamin D from fortified milk and dairy products, cod liver oil and fatty fish, such as salmon. Previous research has indicated that vitamin D might play a role in the prevention in a number of cancers. For related information into research conclusions regarding vitamin D:

• Fatty fish offers women cancer prevention
• Vitamin D: supplement aids in reducing risk of cancer
• Vitamin D: lack of summer sun increases risk for 16 cancers

Women who include fatty fish -- salmon; herring; mackerel; lake trout; sardines; albacore tuna and seafood such as prawns, lobster, crayfish -- more than once a week into their diet significantly decrease the risk of developing kidney cancer, according to Karolinska Institutet researchers.

This is the conclusion of a 15 year study of 61,433 women who reported their eating habits of including fatty fish versus leaner fish. Fish classified as leaner fish are cod; haddock; hake; pollock; sole; turbot; dogfish and shark.

Lean fish does not appear to offer any cancer prevention benefit. However, fatty fish offers high levels of omega-3 fatty acids and vitamin D, which are considered important in functional food cancer prevention.

While this study focused on women partipants, it makes common sense that including fatty fish in more than one meal a week would benefit men and children as well. The study will be published in the Journal of the American Medical Association. The abstract, Long-term Fatty Fish Consumption and Renal Cell Carcinoma Incidence in Women, is available now.

As if the horrors of breast cancer are not enough -- surgery and recovery, chemotherapy and recovery, radiation and recovery, additional treatments and recovery -- weight gain often comes along and rounds out the full breast cancer package. It is most common for women who have chemotherapy -- the curse is not often seen for women who have surgery alone or surgery followed by radiation -- and while it may seem the lesser of all evils for some women, others may be plagued by an additional battle with weight. In addition to the self esteem blow that breast cancer delivers -- complete with scars and removal of breasts and reconstruction and hair loss -- weight gain in this body-image obsessed era can take its toll. There are also health concerns related to weight gain -- and an excess of weight is reported to sometimes influence a return of breast cancer and can be a risk factor for other cancers too.

The American Cancer Society reports that the average weight gain is five to eight pounds over a year's time -- but that gaining 25 pounds is not uncommon either. This phenomenon is somewhat of a mystery, although there are some theories about why women are at risk for this not-so-pleasant side effect of breast cancer. Some women get nauseated during chemotherapy and don't eat much -- but others have intense food cravings and tend to eat more. Body composition may also change and research shows that chemotherapy possibly diminishes lean body mass and increases fatty tissue. Menopause may also be to blame -- natural and chemically-induced menopause operate the same and both slow metabolism. So it takes more physical activity to burn what less activity accomplished prior to chemotherapy. Women experiencing treatment also tend to exercise less which can contribute to weight gain. And some women fault the Tamoxifen they take following chemotherapy -- although research does not support a strong link between the two. There are many possibilities. Yet none of them are definite. There is one definite, though -- a healthy menu, a healthy exercise routine, and a healthy support team can help women ward off this unfair consequence of an unfair disease.