Here’s a staggering fact: more than 1 out of 4 of us will be diagnosed with cancer at some point in our lives, according to the American Cancer Society.

You can greatly decrease those odds, and Growing Bolder nutrition expert and registered dietitian Susan Mitchell, Ph.D., explains how.

Not only is she a food expert, but she also lost two close loved ones to cancer, so she’s passionate about finding ways for the rest of us to avoid the pain and suffering associated with cancer.

Here’s another number that will surprise you: the American Cancer Society estimates that one-third of the annual cancer deaths could be prevented with weight loss, exercise and a healthier diet. There’s never been a more compelling reason to lose a few pounds and find ways to fit in some exercise every day.

She offers a really simple tip for shedding 10 pounds in one year.