Navigating the Current Cervical Cancer Screening Guidelines

cervical cancerJan. 13th Health Horizons Lunch and Learn, 12:00-1:00, AU326 with Barbara McGahey Frain, MS, SCT(ASCP)cm Clinical Assistant Professor, Education Coordinator Indiana University Cytotechnology Program

Please bring your lunch and join the Healthy Horizon’s staff for a presentation by Barbara Frain – There are no less than five (and probably more) organizations publishing cervical cancer screening guidelines.  Primary HPV testing was approved as a cervical cancer screening method in 2014. Numerous publications offer differing data and outcomes. With our national focus shifting to promoting wellness rather than treating disease, what are health-minded “clients” to do? We’ll discuss the history of cervical cancer screening in the United States, the current rate of cervical cancer in the US and worldwide, and how to navigate the current screening guidelines.

RSVP to!

Buttery Pasta With Salmon and Leeks


  1. 3/4pound spaghetti (whole-wheat is a good option)
  2. 1pound skinless salmon fillet
  3. kosher salt and black pepper
  4. 4 tablespoons unsalted butter (healthier alternative – 2 T butter and 2 T olive oil)
  5. 2 leeks, sliced
  6. chives, chopped


  1. Cook the spaghetti according to the package directions.
  2. Meanwhile, season salmon with ¾ teaspoon kosher salt and ¼ teaspoon black pepper. Cook in 2 tablespoons of the butter in a large nonstick skillet over medium-high heat until opaque throughout, 4 to 6 minutes per side; remove and flake. Add the leeks to the skillet and cook until tender, 4 to 6 minutes.
  3. Toss the spaghetti with the salmon, leeks, remaining butter, and chives.

Red & White Salad

red and white saladBitter, sweet and peppery flavors marry well in this confetti-like salad of wintery fruit and vegetables.


Champagne Vinaigrette

  • 1 shallot, peeled and quartered
  • 1/4 cup champagne vinegar or white-wine vinegar
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon Dijon mustard
  • 3/4 teaspoon salt
  • Freshly ground pepper to taste

Red & White Salad

  • 4 cups thinly sliced hearts of romaine
  • 2 heads Belgian endive, cored and thinly sliced
  • 1 bulb fennel, trimmed, cored, quartered and thinly sliced
  • 1 15-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
  • 1/2 head radicchio, cored, quartered and thinly sliced
  • 1 cup thinly sliced radishes
  • 1 red apple, cored and cut into matchsticks
  • Freshly ground pepper to taste


  1. To prepare the vinaigrette: Combine shallot, vinegar, oil, mustard, salt and pepper in a blender. Puree until smooth. (Whirring this dressing in the blender gives it a creamy consistency. If you don’t have a blender just mince the shallots, then whisk the ingredients in a medium bowl. )
  2. To prepare the salad: Toss romaine, endive, fennel, hearts of palm, radicchio, apple and radishes together in a large salad bowl. Add vinaigrette and toss to coat. Season with pepper.


Per serving: 92 calories; 6 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 3 g total sugars; 2 g protein; 3 g fiber; 364 mg sodium; 326 mg potassium.

Nutrition Bonus: Vitamin C (28% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 1 1/2 fat

Preventing the Flu: Good Health Habits Can Help Stop Germs

fluThe single best way to prevent seasonal flu is to get vaccinated each year, but good health habits like covering your cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses like the flu. There also are flu antiviral drugs that can be used to treat and prevent flu.

1. Avoid close contact.

Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.

2. Stay home when you are sick.

If possible, stay home from work, school, and errands when you are sick. This will help prevent spreading your illness to others.

3. Cover your mouth and nose.

Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick.

4. Clean your hands.

Washing your hands often will help protect you from germs. If soap and water are not available, use an alcohol-based hand rub.

5. Avoid touching your eyes, nose or mouth.

Germs are often spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth.

6. Practice other good health habits.

Clean and disinfect frequently touched surfaces at home, work or school, especially when someone is ill. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.

These 5 Moves Will Make You Look Flat-Bellied from Every Angle

crazy-core-pinterest_0Your core is about so much more than just your abdominal muscles. It comprises the main abdominal muscle (rectus abdominus, a.k.a. the “six pack” muscle) that allows you torso flexion, or what happens when you sit up from lying down or bend over. Then there’s your internal and external obliques, which are responsible for torso flexion in conjunction with rotation; this happens when you sit up and simultaneously twist to one side—like when you wake up and reach for the snooze button. Your transverse abdominus muscle is responsible for pulling your belly in towards your spine to create a contracted, flat tummy. If you knew someone was going to punch you in the belly, you’d brace your core to prepare—that’s your TVA! And there are many other muscles that work together with all of the ones I just mentioned to stabilize your pelvis and spine.

That’s why a boring old “ab” workout just won’t cut it. This workout, on the other hand, hits your abs and core from a 360-degree approach to make sure all of your glorious muscles get some love.

The Workout: Perform the following five exercises in a row with no rest between sets. Then, rest one minute and complete the exercises again. Rest two minutes and complete the exercises one more time for a total of three sets.

20% of people have a mutation in their MTHFR gene that can cause grey hair and increase risk of heart disease… Eating your vegetables can help!

green vegesYour mom always told you to “eat your vegetables!” Did you know this simple advice stems from important molecular mechanisms that link your genes, nutrition and health? Green leafy vegetables are one of the richest sources of folate, an essential vitamin that you must get from your diet to stay healthy.

Common symptoms of folate deficiency include:
• Fatigue
• Grey hair
• Canker sores
• Red, swollen tongue
• Anemia

Folate deficiency is a bigger deal than you might think. Folate helps your body convert harmful homocysteine, an inflammatory amino acid, to an essential amino acid, methionine. If you don’t get enough folate, homocysteine levels can build up, damaging your blood vessels and increasing risk of heart disease. Folate is also critical for DNA and RNA synthesis, neural development and cell differentiation. If a woman does not get enough folate while pregnant, her baby has a higher risk of being born with neural tube defects, cleft lip or cleft palate.

The recommended daily allowance (RDA) of folate for the general population is 400 DFE per day. Needs can be met with natural sources of folate, or fortified foods, which provide folic acid. Some of the best sources are:

• Fortified cereals (600-800 DFE per cup)
• Liver (turkey – 587 DFE per 3 oz)
• Lentils (179 DFE per ½ cup)
• Turnip greens (107 DFE per cup)
• Brussels sprouts (94 DFE per cup)
• Broccoli (57 DFE per cup)
• Avocado (53 DFE per ½ fruit)
• Blackberries (36 DFE per ½ cup)

Keep in mind that, as with most water-soluble vitamins, 15-40% of folate can be lost through cooking. You must account for these losses when tracking your dietary intake. You can use HealthWatch 360 to analyze the nutrition in your recipes. The recipe maker includes cooking methods so you can get a more accurate measurement of the true nutrition your recipes provide.

It is also important to note that, if you have MTHFR risk variants, you must get enough riboflavin, vitamin B6 and vitamin B12, which are all important for folate metabolism. Log in to the HealthWatch 360 online tool or mobile app to analyze how much folate and other B vitamins are in your diet and find out what food choices can help you improve.

Local Holiday Runs!

12308528_1108610365816346_6745779283033918977_nReindeer Run
When: Saturday, December 12th @ 9am
Where: Athletic Annex , Broad Ripple
Join Team Film and Athletic Annex for a fun reindeer & Christmas Squad run/walk for a little holiday cheer! Select your own flight pattern and speed, we welcome all reindeer! We will warm up at The Annex with hot chocolate and some special treats from Rene’s Bakery!  Choose either 3 miles or 5 miles.  RSVP here.

Jingle Bell Run
When: Saturday, December 12th @ 9am
Where: Banker’s Life Fieldhouse

Come Jingle With Us

Get in the spirit this holiday season at the 27th Annual Indianapolis Jingle Bell Run/Walk for Arthritis presented locally by OrthoIndy featuring a 10K run, 5K run/walk, 1 Mile walk and Kids’ Reindeer Run. Be one of the thousands of runners and walkers who hit the nation’s pavements, pathways and parks this winter to fight the nation’s leading cause of disability.

Register online today! It’s quick and easy!

12301721_1045680482142396_3574301468591645123_nBroad Ripple Holiday Lights Run
When: Wednesday, December, 16th @ 6pm
Where: Athletic Annex Broad Ripple
Meet us at 6pm at our Broad Ripple location for a festive run around the Broad Ripple neighborhoods to check out the beautiful lights! We’ll have Chili and dessert post run! YUM! We’ll have a couple of different distance options!
RSVP here.


2015Donut5KLogoWhen: Saturday, December 19, 2015
Time: 9 a.m.
Where: Monon Community Center, 1235 Central Park Drive East, Carmel

The Donut 5K broke registration records in 2014 and is on pace to set new records in 2015! Thanks to our continued partnership with Jack’s Donuts Carmel, we expect to give out even more than the 1,400 donuts eaten in 2014. Jack’s Donut donut holes will be offered at the two water stops and the finish. And of course, we will have hot chocolate to warm you up after the race.

Click here to register online.