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Monday 8:30am - 1pm 3pm - 5:30pm Tuesday 9am - 2pm Wednesday 8:30am - 1pm 3pm - 5:30pm Thursday 8:30am - 1pm 3pm - 5:30pm

Back to Health Wellness Center

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Back to Health Wellness Center

Welcome to Back To Health page. Here we give our followers Cutting Edge Health Information.

Back To Health Wellness Center in Grand Junction, CO provides Optimal Health The Affordable Way. We offer Chiropractic care, Red Light Therapy, Functional Medicine and Cutting edge Health Information Online! Dr. Daniel Lonquist has over 30 years of experience helping people improve their health. We work with those recovering from injuries or just wanting to optimize their health.

09/24/2025

It's our Mid-Week check in? How are you doing? What gets you excited for fall? Tell us in the comments! Pictures are even better!

09/22/2025

✨ Why Men & Women Over 40 Need More Protein ✨

Ever notice that after 40, your body feels different; slower metabolism, muscle loss, or energy dips that weren’t there before? That’s no coincidence. Protein becomes even more essential in midlife.

🔹 Muscles & Metabolism: Protein helps preserve lean muscle, which is directly tied to metabolic health and calorie burning.
🔹 Hormones & Blood Sugar: Amino acids from protein support hormone balance and stabilize blood sugar, by helping reduce cravings, fatigue, and mood swings.
🔹 Aging Well: Adequate protein keeps you stronger, more resilient, and better equipped to age vibrantly.

👉 Tip: Aim for 30g of protein per meal (yes, even breakfast!). If you’re unsure, track your intake for a week, you may be surprised at how little you’re getting.

Fueling your body with protein is one of the most powerful (and simple) strategies to age well.

09/20/2025

🍠 Roasted Sweet Potato & Apple Skillet with Cinnamon Almond Drizzle

Servings: 4–6
Prep Time: 10 minutes
Cook Time: 25 minutes

Ingredients:
2 large sweet potatoes, peeled and cubed
2 crisp apples (like Honeycrisp or Gala), cubed
1 small red onion, sliced
2 tbsp olive oil
1 tsp ground cinnamon
½ tsp smoked paprika
Salt & pepper to taste
¼ cup sliced almonds, lightly toasted

Cinnamon Almond Drizzle:
2 tbsp almond butter
1 tbsp maple syrup (or raw honey)
1–2 tbsp warm water (to thin)
½ tsp cinnamon

Instructions:
Preheat oven to 425°F (220°C).
Toss sweet potatoes, apples, and onion with olive oil, cinnamon, paprika, salt, and pepper. Spread on a lined baking sheet.
Roast for 20–25 minutes, stirring halfway through, until golden and tender.
Meanwhile, whisk almond butter, maple syrup, cinnamon, and water until smooth.
Remove skillet from oven, sprinkle with toasted almonds, and drizzle with the cinnamon almond sauce before serving.

09/18/2025

✨ Your Morning Sets the Tone for the Whole Day ✨

Did you know the first 90 minutes after waking play a huge role in how your blood sugar, energy, and cravings look for the rest of the day?

When you wake up, your cortisol naturally rises, this is your body’s way of getting you alert and ready. But here’s the catch: if you fuel that cortisol spike with just coffee or fruit, you’ll likely trigger a blood sugar rollercoaster → leading to mid-morning fatigue, cravings, and irritability.

✅ One Simple Shift: Start your day with a protein-rich breakfast paired with fiber (think eggs + veggies, or a protein smoothie with chia seeds). This steadies your glucose curve, keeps hormones balanced, and sets you up for stable energy.

Your body will thank you all day long. 💪

09/15/2025

🌞 Hormonal Havoc from Summer Toxins

Did you know that some of the most common summer “essentials” could be hijacking your hormones?

Everyday Endocrine Disruptors:

🏊 Pool chlorine

🦟 Bug spray with DEET

🌞 Chemical-based sunscreens

These chemicals can mimic or block hormones, stressing your thyroid, disrupting fertility signals, and throwing off your body’s natural rhythm.

✨ Swap Smart:

Try a mineral sunscreen (zinc or titanium-based)

Use essential-oil–based bug repellents (like lemon eucalyptus or citronella)

Rinse off after swimming and support detox with hydration + minerals

Your hormones work hard to keep your energy, mood, and metabolism steady. Let’s not sabotage them this summer!

09/13/2025

🍑 Grilled Peach & Zucchini Quinoa Salad

Perfect for lunch or dinner — fresh, filling, and full of seasonal Western Slope produce.

Ingredients
1 cup quinoa, rinsed
2 cups water or low-sodium broth
2 ripe peaches, halved and pitted
1 medium zucchini, sliced into rounds
1 small red onion, sliced into wedges
2 cups baby arugula or spinach
¼ cup feta cheese (optional, can use dairy-free)
¼ cup toasted pecans or walnuts
2 Tbsp olive oil
1 Tbsp balsamic vinegar
1 tsp honey or maple syrup
Salt & pepper to taste

Instructions
Cook quinoa: In a saucepan, combine quinoa and water/broth. Bring to a boil, then reduce heat, cover, and simmer 15 minutes. Fluff with fork.

Grill produce: Lightly brush peaches, zucchini, and onion with olive oil. Grill (or use stovetop grill pan) 2–3 minutes per side until tender and lightly charred.

Make dressing: Whisk together olive oil, balsamic, honey, salt, and pepper.

Assemble salad: In a large bowl, combine quinoa, arugula/spinach, grilled veggies, and peaches (sliced). Drizzle with dressing and toss.

Top & serve: Sprinkle with feta and nuts before serving.

✨ Pro tip: Double the recipe and enjoy leftovers for quick, on-the-go lunches!

09/11/2025

✨ Magnesium – The Summer Deficiency ✨
Feeling extra irritable, crampy, or restless when the heat is on? It may not just be the weather—it could be low magnesium.

Hot summer days mean more sweat, more stress, and more magnesium loss. This essential mineral supports your nervous system, muscles, and sleep cycle—but when levels drop, the signs show up fast:

💤 Poor sleep

😬 Irritability or anxiety

💪 Muscle cramps or twitches

❤️ Heart palpitations

Dr. Lonquist’s tip: Try adding magnesium glycinate before bed to replenish your stores, relax your body, and support deeper sleep.

Your summer energy depends on mineral balance—don’t let magnesium be the missing piece.

09/08/2025

☀️ Beat the Heat Without Burning Out
Summer days can leave you dragging, but reaching for sugar or caffeine only creates a bigger crash later. Heat stress puts pressure on your adrenal glands, the tiny energy regulators in your body—leading to fatigue, irritability, and that “wiped out” feeling.

Instead of another iced latte, try functional swaps that truly support your body. 💧✨ One simple tip: sip on iced herbal teas like hibiscus or mint and snack on hydrating fruits (think watermelon, cucumbers, or citrus). These naturally cool your system, restore minerals, and keep your energy steady—without the crash.

Stay cool, stay balanced, and let your body thrive this summer!

09/04/2025

☀️ Got Sunburned? Here’s How to Help Your Body Heal Naturally

Sunburn isn’t just skin-deep, it’s an inflammatory response. When UV rays damage skin cells, your immune system rushes in with heat, redness, and swelling to repair the harm. While the body is incredible at healing itself, a functional medicine approach supports recovery from the inside and outside.

✨ Try This Tip: Apply pure aloe vera gel (no dyes or chemicals!) to cool and hydrate, while boosting your intake of Vitamin C–rich foods like berries and citrus to fuel collagen repair and reduce inflammation.

Think of it as helping your skin heal faster by giving your body the tools it needs to repair, calm, and protect.

🌱 A whole-body approach = faster recovery + less long-term damage.

09/01/2025

🍹 Hidden Sugar in Summer Drinks – What’s Really in Your Glass?
Think your summer sweet tea, lemonade, or “healthy” kombucha is harmless? These refreshing favorites can pack more sugar than you realize—sending your blood sugar on a roller coaster and leaving you tired, hungry, and craving more.

🚫 Sneaky Sugar Culprits:

Sweetened iced teas (can top 30g sugar in one bottle)

Lemonades & flavored lemon waters

Many store-bought kombuchas and “natural” sodas

💡 Dr. Lonquist’s Tip: Swap for unsweetened iced herbal tea, sparkling water with fresh citrus, or kombucha brands with

08/30/2025

🍱 Healthy & Fun School Lunchbox Idea
Back-to-school means back to packing lunches! The secret? Keep it colorful, balanced, and bite-sized so kids are excited to eat it.

Prep once, enjoy all week!

Lunchbox Combo Idea:

Protein: Turkey & cheese roll-ups (or hummus + veggie wraps for vegetarian)

Veggies: Mini cucumbers + sweet bell pepper strips

Fruit: Fresh berries & apple slices (toss in lemon water to prevent browning)

Healthy Carb: Whole-grain crackers or pita chips

Fun Extra: A few dark chocolate chips or a homemade mini energy ball

Meal Prep Tips:

Use silicone muffin cups or bento boxes to keep food separate (and visually appealing).

Prep all fruits/veggies on Sunday so mornings are grab-and-go.

Rotate proteins to keep it fresh—think hard-boiled eggs, grilled chicken bites, or tuna salad with crackers.

Why it Works:
✅ Balanced nutrition for energy & focus
✅ Colorful foods = more kid appeal
✅ Easy for parents to prep & pack

08/28/2025

Many protein powders—yes, even the “healthy” ones—can hide ingredients your body doesn’t need:
❌ Artificial sweeteners that disrupt gut health & cravings
❌ Heavy metals like lead, arsenic, and cadmium from poor sourcing or contaminated soil
❌ Fillers & gums that can cause bloating or inflammation

When you’re using protein for meal replacements or workout recovery, quality matters as much as quantity.

Dr. Lonquist’s Tip:
Choose a powder that is NSF-certified, Informed-Sport tested, or carries a clean label guarantee. Fewer ingredients, transparent sourcing, and third-party testing = safer fuel for your body.

Your health goals deserve more than “just protein”—they deserve clean protein. 🥇

Address

2470 Patterson Road Unit #3
Grand Junction, CO
81505

Opening Hours

Monday	8:30am - 1pm
	3pm - 5:30pm
Tuesday	9am - 2pm
Wednesday	8:30am - 1pm
	3pm - 5:30pm
Thursday	8:30am - 1pm
	3pm - 5:30pm

Telephone

+19702579199

Website

http://www.BTHWellnessCenter.com/

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Our Story

Back To Health Wellness Center in Grand Junction, CO provides Optimal Health The Affordable Way. Unlimited Chiropractic is $79/mth, $59/mth for a spouse and $10/mth for a child. Discounted massages for members. Chiropractor Dr. Lonquist has over 25 years of experience helping people improve their health. He is Certified in Chiropractic Spinal Trauma, Certified Wellness Practitioner and a Certified Functional Medicine Practitioner,