Comprehensive Integrative Healthcare, 521 N. Virginia Avenue, Eureka, MO (2025)

10/24/2025

🍊 Citrus & Pancreatic Health — Another Reminder That Food Is Medicine 🍋

A large study out of Europe found that people who ate citrus fruit almost every day had about a 50% lower risk of developing pancreatic cancer compared to those who rarely consumed it. In this research, a typical serving was around 120 grams of fresh citrus—mainly oranges and grapefruit. (PubMed ID: 3776972)

But it gets even more interesting… lime might deserve a spotlight.

In a separate laboratory study, lime juice was shown to suppress the growth of pancreatic cancer cells by up to 89% in test-tube models. Researchers believe this is thanks to its rich supply of plant compounds like hesperidin, neohesperidin, rutin, and limonin—all of which have been studied for their anticancer properties. (PubMed ID: 19919125)

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🍋 Why it matters:
This is one more reminder that food is medicine. While no single food can prevent cancer, the nutrients found in whole foods—especially colorful, plant-based ones like citrus—can powerfully influence inflammation, cellular health, and disease risk.

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📚 References:
• Citrus intake & lowered pancreatic cancer risk — PubMed: 3776972
• Lime juice & cancer cell growth inhibition — PubMed: 19919125

10/23/2025

fit_flavors_stl makes effortless healthy eating possible anytime, anywhere! ✨

10/23/2025

🔹 Neuropathy (Also Known as Nerve Damage)

Neuropathy can feel like walking on pins and needles — along with many other debilitating symptoms. You don’t have to accept that this is your “new normal.”

Common Symptoms Include:
⚡ Burning, tingling, or numbness in the hands or feet
🦶 Sharp, electric-like pain or “pins and needles” sensations
🌙 Restless legs or cramping at night
⚖️ Loss of balance or unsteady walking
❄️ Coldness or hypersensitivity in the feet
🩹 Slow-healing wounds

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Here’s the Hope 💙

✅ Neuropathy is treatable.
✅ Nerves can heal when the root cause is addressed.
✅ Patients are experiencing lasting relief — not just symptom management.

At Comprehensive Integrative Healthcare, we use advanced, non-drug, non-surgical treatments that restore blood flow, re-energize damaged nerves, decrease inflammation, and support your body’s natural healing ability.

🌟 Patients are regaining feeling, balance, sleep, energy, and quality of life — even when medications, injections, or surgeries have failed elsewhere.

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📞 Call Comprehensive Integrative Healthcare today at 636-495-1930
Neuropathy is not a life sentence. Healing is possible.

10/22/2025

🤯

10/22/2025

🌿 Let Nature Do What She Does Best 🌿
In Functional Medicine, we’re always looking for root causes and natural solutions—and sometimes the most powerful healing tools aren’t found in a bottle or lab… they’re right outside your front door.

☀️ Sunlight
• Boosts Vitamin D (critical for hormones, mood + immune health)
• Increases serotonin, lifts mood, and helps regulate your sleep-wake cycle

🌳 Trees & Fresh Air
• Purify the air you breathe
• Calm the nervous system + lower anxiety
• Support lung and immune function

🐦 Birdsong & Nature Sounds
• Proven to lower cortisol (stress hormone)
• Encourage mindfulness and presence
• Help shift you out of a sympathetic “fight or flight” state

💧 Water (rivers, lakes, even a quiet bath)
• Hydrates + supports cellular function
• Helps detoxification pathways
• Promotes focus, peace, and parasympathetic relaxation

🌱 Plants & Green Space
• Reduce inflammation
• Provide phytonutrients, oxygen, and emotional calm
• Support mental health—lower rates of anxiety + depression

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👣 Your gentle reminder: Step outside today.
Take your coffee on the porch, walk barefoot in the grass, listen to the birds on your drive… your body remembers how to heal when you return to nature.

💚 Healing isn’t always more… sometimes it’s less noise, more nature.

10/19/2025

🔥 Spiced Mango Chicken Wings

Sweet 🌶️ smoky 🥭 slightly spicy… and totally blood sugar-friendly❤️🩸

These wings are high protein, no junk oils, no added sugar — perfect for game day or meal prep!

Recipe inspired by Barb Michniak — adapted with a functional medicine twist.

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🛒 Ingredients (Clean + Simple)
• 24 pasture-raised chicken wings or drummettes
• 1 small onion, roughly chopped
• 1 red bell pepper, chopped
• 2 cloves garlic
• 2 ripe mangos, peeled + diced
• ½ cup Bragg’s apple cider vinegar (with the mother)
• ½ cup water or bone broth
• ¼ to 1 tsp chili powder or chipotle powder (adjust to heat level)
• Pink Himalayan salt + cracked pepper to taste
• Optional swaps: Use coconut aminos instead of soy or liquid aminos if needing soy-free/paleo

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👩‍🍳 Instructions
1. Bake the Wings
Preheat oven to 425°F. Place wings in a single layer on a parchment-lined baking sheet.
Bake 40–45 minutes until cooked through + skin starts to crisp.
2. Make the Mango Sauce
• In a sauce pan, sauté onion, bell pepper, and garlic in a splash of water or coconut aminos until soft (8–10 min).
• Add mangos, apple cider vinegar, and water. Bring to a boil, then reduce to simmer ~15 minutes (mangos should be falling apart).
• Blend with immersion blender or carefully transfer to a blender until silky-smooth.
• Return to pan, stir in chili/chipotle powder, salt + pepper to taste.
3. Coat + Broil
• Transfer wings to a bowl, pour about ⅔ of sauce over top, toss to coat.
• Place back on baking sheet → broil until sizzling + caramelized (watch carefully — burns fast!).
4. Serve
Serve with extra sauce on the side for dipping. Fresh cilantro or green onion optional.

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💪 Why These Are Functional-Medicine Approved

✨ No refined sugar — sweetness comes from real fruit (mangos) → lower blood sugar crash
✨ High protein → keeps insulin stable, reduces cravings
✨ Apple cider vinegar supports digestion + blood sugar balance
✨ Anti-inflammatory spices + no seed oils
✨ Whole30 + Paleo friendly ✅

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💡 Pro Tip
• Make extra sauce + use later on salmon, shrimp, or grilled chicken!
• Want extra crisp? Pat wings dry + toss in a tiny bit of arrowroot before baking.

10/17/2025

Give your immune system a little extra TLC at the first signs of needing a boost! Viracid is the perfect combination of key nutrients and botanical extracts that provide immediate support for an optimal immune response.

10/16/2025

💥 Genes Load the Gun, but Lifestyle Pulls the Trigger 💥

Did you know your genes only account for about 20% of the diseases and conditions we see today? The other 80% is determined by lifestyle—your nutrition, stress levels, sleep quality, toxin exposure, movement, mindset, and more.

That means your DNA isn’t your destiny. 🧬✨
You have far more control over your health outcomes than most people realize.

One of the best starting points on your wellness journey is discovering your methylation status—a key genetic process that acts like your body’s “on/off switch” for everything from detoxification to mood regulation and inflammation control.

🔬 Methylation is how your body turns genes on or off, repairs DNA, and processes hormones, neurotransmitters, and toxins. When methylation isn’t functioning optimally (often due to gene variants like MTHFR), it can affect energy, mood, immunity, and your ability to detoxify efficiently.

The good news?
When you understand your genes and how your body methylates, you can personalize your nutrition, supplements, and lifestyle to support optimal function and prevent disease expression.

🌿 Know your genes. Take control of your health.
Call (636) 495-1930 today to learn how genetic and methylation testing can help you create a truly personalized path to better health.

10/15/2025

☕️ The Science of Simple Pleasures 💛

It turns out those little things that make you smile — your favorite coffee mug, the cozy feel of a blanket, the smell of freshly brewed coffee, or that first deep breath when you step outside — are more than just nice moments.

They’re medicine for your mind and body.

Science shows that when we slow down to notice and savor life’s simple pleasures, our brains release mood-boosting chemicals like dopamine and serotonin. These micro-moments help calm the stress response, lower inflammation, support better sleep, and even improve heart health.

At Comprehensive Integrative Healthcare, we love seeing our patients create small daily rituals that anchor them — whether it’s lighting a candle in the evening, snuggling with a pet, or sipping on a slow, organic, mold-free cup of coffee ☕️ (because life’s too short for toxins in your morning brew 😉).

These simple joys are powerful tools for nervous system regulation and emotional resilience.
They remind us that wellness isn’t just found in big changes… it’s built in the quiet, everyday choices that bring us peace and presence.

✨ Today, take 30 seconds to truly enjoy one small thing. Your brain — and your body — will thank you.

10/13/2025

🐔 Buffalo Chicken Celery Boats!

Buffalo chicken boats are loaded with spicy, protein-packed chicken and drizzled with creamy ranch — a clean, flavorful snack for your football tailgate or a simple weekday meal.

Make extra chicken and pre-cut celery for grab-and-go lunches or a quick, no-stress dinner. Planning is everything!

🧂 Ingredients
• 1/3 cup Frank’s Hot Sauce
• 2 Tbsp Primal Kitchen Mayonnaise
• Pink Salt & Freshly Ground Black Pepper to taste
• 2 cups Shredded Rotisserie Chicken (organic, no fillers)
• 4 Celery Stalks, cut into 3” pieces
• 1/3 cup Crumbled Blue Cheese
• Primal Kitchen Ranch Dressing, for drizzling
• Chives, for garnish

👩‍🍳 Directions
1. In a medium bowl, whisk together hot sauce and Primal Kitchen Mayo. Season with salt and pepper.
2. Add shredded chicken and toss until evenly coated.
3. Spoon the buffalo chicken mixture into celery boats.
4. Top with blue cheese, drizzle with Primal Kitchen Ranch, and finish with a sprinkle of chives.

🌿 Pro Tip:
Keep a container of buffalo chicken and chopped celery in the fridge for quick, balanced meals all week long.

Recipe credit: Barb Michniak 💛

10/11/2025

🌤️ It’s Not Cold & Flu Season — It’s Low Sunlight, High Sugar Season.

Let’s be real — germs are around all year long.
So why do people seem to “get sick” more in the winter?

Because winter quietly chips away at your immune resilience. Here’s how 👇

✨ 1️⃣ Low sunlight → Low Vitamin D
Shorter days and weaker sun mean your skin can’t make enough vitamin D — a key player in immune balance, hormone regulation, and inflammation control.
Low D = slower immune response + higher infection risk.

🍬 2️⃣ High sugar → Weak immune defense
When sugar floods your system, it competes with vitamin C at the cellular level (they use the same transport channels!).
That means less vitamin C gets inside immune cells where it does its job.
The result? Your white blood cells move slower, your antioxidant defenses drop, and your ability to fight off pathogens weakens.

😣 3️⃣ High stress → Run-down body
Cortisol (your main stress hormone) suppresses immune activity when it’s elevated too long.
Add in holiday stress, lack of sleep, and heavier foods — and your system’s recovery rate tanks.

💥 The combo = The perfect storm
Low vitamin D, sugar overload, and stress all create inflammation, fatigue, and poor resilience.
Throw in more indoor time (less fresh air + movement) and you’ve built the ideal environment for viruses to thrive.

💡 Pro tip:
• Get morning sunlight on your eyes and skin whenever possible.
• Supplement vitamin D if you’re low (always test!).
• Cut hidden sugars and eat more whole foods.
• Prioritize rest, hydration, and stress management.

Because “cold & flu season” isn’t an external event —
👉 it’s an internal imbalance we can actually prevent.

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📞 If you’d like a customized supplement routine to help you and your family navigate “flu season” with confidence, call our office at (636) 495-1930 to schedule your complimentary supplement review today!

10/10/2025

🌅 Sunrise: your free daily hormone & blood-sugar reset
Step outside within the first hour of waking and let natural morning light hit your eyes (no sunglasses for the first couple minutes; no staring at the sun). That early light anchors your circadian clock—the master timer that orchestrates hormones, sleep, metabolism, and energy.

Why it works (in plain English):
• Sets your hormone timing. Morning light helps trigger a healthy cortisol awakening response (the good kind of early-day cortisol), which in turn supports thyroid, sex-hormone, and adrenal rhythms—and better sleep that night.
• Clears melatonin at the right time. Aligning light with morning wake time improves the day–night handoff between melatonin and cortisol, reinforcing a stable sleep–wake cycle.
• Supports blood-sugar control. Circadian alignment—via morning light and earlier daytime brightness—improves metabolic signaling. Disrupting light at night impairs glucose control and raises diabetes risk; keeping light bright by day and dim at night helps insulin work better.
• Pairs powerfully with meal timing. Earlier daylight exposure + front-loading calories (bigger breakfast, lighter dinner) can improve glycemic control and metabolic markers—an approach highlighted by Sarah Kleiner and supported in clinical literature.

How to “sunrise” like a pro (2–10 minutes):
1. Get outdoors within 30–60 minutes of waking. Cloudy? Still counts—just stay out a bit longer.
2. Look toward the sky (never directly at the sun). Skip windows/car glass for this—outside light is far brighter than indoor light.
3. Move your body lightly (walk/stretch) and hydrate—both help the circadian shift.
4. Front-load nutrition (protein + fiber) and keep dinner earlier/lighter when possible.
5. After sunset, dim overheads and avoid bright/blue light to protect insulin sensitivity and sleep.

Comprehensive Integrative Healthcare

10/24/2025

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