5 Ways to Better Health & Fitness

Sore Neck and Shoulders is a Seasonal Pain

With the hustle & bustle of the season often comes a sore neck and shoulders.  But why?  Carrying shopping bags, longer hours shopping on-line at the computer, increased driving times – all these behaviors increase demand on the muscles that shrug your shoulders.

upper trapezius and levator scapulaeThese muscles are most commonly the upper trapezius and levator scapulae, although several other neck and shoulder muscles may be involved.  The problem is that with the increased physical demand comes fatigue and dysfunction of this tissue.  Essentially, our bodies have not been conditioned for this spike in shopping behavior!  Thankfully this holiday season comes just once a year!  But what can we do about this pain in the neck and the related headaches and body-aches?

5 Essential Tips to Surviving the Holidays:

  1. Targeted stretches to the “shoulder shrugging muscles” are one strategy.  Take a look at this short VIDEO to see how you can easily stretch the neck and shoulders to instantly reduce muscular tension.
  2. Using soothing heat is another strategy.  Heat will increase blood circulation to the muscles, and promote a relaxation effect through the nervous system.  15 minutes of heat (using a shower, bean bag, or heat blanket) will have a tremendous therapeutic effect at the end of the day.
  3. Exercise.  Maintaining your normal exercise routine helps reduce abnormal muscular tension developing from shopping.  Contrary to popular belief, shopping is not considered a substitute for your daily exercise routine.  Just because you spent 1 hr walking in the stores does not mean you can skip your daily walk!
  4. Hydrate.  As we get busy and thrown off our normal routine, we often forget to drink water.  Coffee and seasonal drinks are not good substitutes for proper hydration.  Don’t forget your water!  Your muscles are over 80% water, and without good hydration they are more susceptible to tightness and injury.
  5. Schedule your therapy in advance.  Knowing you have increased physical demands on your body during the holiday season is a great reason to schedule your therapy in advance.  Utilizing clinical treatment at LEGACIES in Surrey BC will help get you through the holidays feeling your best… but book your appointments in advance.  This is our busiest time of year and practitioners are booked solid days out.  If you call on the same day, the best we can do is put you on our cancellation list.

Did this article help?  Check-out our other Holiday Articles:

  1. Coping with Holiday Stress
  2. Reduce Neck Pain by Wearing a Scarf
  3. How LEGACIES saved Christmas
quinoa salad

Quinoa anyone? Here’s a simple recipe with huge benefits!


quinoa saladQuinoa Salad with Pecans and fresh herbs:

A simple recipe with huge benefits!  This recipe comes to us direct from our Naturopathic Physician here at the Surrey BC Legacies Health Centre.  Read below and see why Quinoa should be a part of your diet.

1 cup quinoa, cooked
¼ cup pecans (almonds my be substituted)
2 tbsp.  fresh mint, chopped
¼ cup fresh parsley, chopped
2 green onions, chopped
½ tbsp. olive oil
1 tbsp. lemon juice
salt and pepper, to taste

In a large bowl, combine the quinoa, nuts, parsley and mint.In a separate bowl, whisk together the olive oil, lemon juice, then pour over quinoa. Gently toss this dressing over quinoa. Season the salad with salt and pepper.

Chill for at least 15 minutes before serving to let the flavors blend. Toss again before serving.

Dr Asal ShalviriThis is what Dr. Shalviri has to say:

Quinoa Health Benefits:

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.

Quinoa is a wonderful way to ensure that you consume valuable fiber that ease elimination and tones your colon.

Quinoa, in its whole grain form, may be effective in preventing and treating these conditions:

  •  Artherosclerosis
  •  Breast cancer
  •  Diabetes

Dr. Shalviri is Legacies Health Centre’s Naturopathic Physician, with a practice focused on digestive sensitivities.  She has recently been featured in the Press with her renown 8-Week Weight-Loss & Detox Program.

Check Out: Dr. Shalviri’s 8-Week Weight Loss & Detox Program – Recently Featured In The Press!

Read: Journal Entries by a Patient: “My Program Experience”


Matt Furlot, Clinic Director

The 3 Critical Skills of a Great Health Practitioner

The 3 Critical Skills of a Great Health Practitioner

Matt Furlot, Clinic Director and Trainer of Health Professionals

Matt Furlot, Clinic Director and Trainer of Health Professionals

It’s not what you might think!  Most people would assume it’s being knowledgable, compassionate, or a good listener.   And although these are definitely preferred character traits of a health practitioner, they are not what will make a great practitioner. So how do we define a great practitioner?  If I said that a great health practitioner is someone who gets their patients better faster, most people would agree.  Results speak for themselves.  The reality is that the majority of health practitioners out there are not getting their patients better as fast as possible, despite being a good listener, compassionate, and knowledgable!  It’s because they do not do these 3 Critical Things:

Give the patient a Treatment Plan.  A treatment plan is what will get the patient better, and as quickly as possible.  It’s very rare that someone recovers with just one visit, no matter what their injury or ailment.  The treatment plan tells the patient exactly how many treatments will be needed, how often, and with a prognosis.  For example, “I need to see you twice a week for 3 weeks to fully restore your neck range of motion”.

  1. The next step is communicating the treatment plan clearly and logically.  The treatment plan has to make sense to the patient.  It needs to be based on the clinical findings, and based on best practice methods. For example, “You have a muscular strain of your neck.  This type of strain recovers well with manual therapy over 3 weeks, with 2 visits per week to fully restore range of motion.”
  2. The last is communicating with confidence.  With a clear and logical treatment plan, communicating it with confidence (not arrogance!) will create a sense of trust by the patient.  This will require a certain amount of self-confidence and conviction in what the practitioner believes is the correct course.  A trusting patient will “buy-in” to the treatment plan and be compliant with the practitioner’s advice.

Would this not be a Great Practitioner?  Someone who gets their patients better, faster?  Absolutely!   Yet so many practitioners do not communicate their treatment plans clearly, logically, or with confidence.  So what happens? The patient is left to figure it out themselves as to when to come back, or better yet conclude “this practitioner is not getting me better”, and leave to find someone who can.  The practitioner despairs; wonders what they did wrong or why the patient no longer sees them.  Always remember: It’s never the one “miracle visit”, but the practitioner who clearly outlines the treatment plan and creates trust and buy-in by the patient who will be the Great Practitioner, getting the patients better as soon as possible.

Surrey's best therapy!

Health & Fitness in Surrey / Delta

Summertime at Legacies Health Centre in Surrey / Delta means a sunny reception area, BC Lions players in the clinic, fresh flowers on the desk, and our practitioners helping people return to summer recreation.

Surrey's best therapy!This summer, think of the Legacies Team to help you feel your best!  Whether you’re trying to lose weight, play through an injury, or just lose that headache to relax in the sun – we’re here to keep you healthy and fit :-)

Check-out our latest Health Service Videos:

Massage Therapy

Chiropractic Care

Naturopathic Medicine

ICBC Active Rehab


Allergy Season is Here! We have the answer…

Now is the time to get ready for Allergy Season!

At Legacies Health Centre practitioners Alexandra Herold (Reg.Acu.), and Dr. Asal Shalviri (ND), offer homeopathic allergy injections approved by Health Canada.  Pascallerg by Pascoe (Click Here to see product info and patient brochure) is a natural remedy and an excellent alternative to regular medication that provides relief from:

  • runny nose
  • coughing
  • skin reactions
  • watering eyes
  • sneezing
  • wheezing

allergiesAdditionally, Legacies Health Centre provides acupuncture treatment to relieve allergy symptoms.  Acupuncture can positively influence symptoms of seasonal allergies by restoring balance in the immune system and increasing the overall sense of wellbeing. Positive results can be seen by symptom relief related to the eyes, nose and ears. Best of all, Acupuncture can do so without any side-effects.

Not sure?  Call Legacies at 604-591-5569 and ask for a FREE consultation.


Treating Myofascial Pain Syndrome with Nutrition and Massage Therapy

Treating Myofascial Pain Syndrome with Nutrition and Massage Therapy in Surrey, BC.

Did you know that nearly half of the patients treated for chronic myofascial pain have some form of vitamin inadequacy which affects lasting relief from pain? Vitamin inadequacy has been shown to increase irritability of myofascial trigger points. Thus if lasting results are to be achieved, the vitamin inadequacies must be addressed.

naturopathThere are several key vitamins and minerals that are associated with myofascial pain relief—vitamins A, B1, B2, B3, B5, B6, B12, C, D, E, K, biotin, folic acid, potassium, sodium, calcium, iron and zinc. Vitamin B12 and folic acid inadequacy are more strongly related to chronic myofascial pain syndromes (MPS) than others. Insufficient vitamin B12 and folic acid reduces blood cell production. Blood cells carry oxygen to the muscles and plays a role in energy metabolism. When there is a dysfunction or energy crisis sensitizing substances are released which interacts with local pain receptors leading to pain at the myofasical trigger points.

While massage therapy is an excellent treatment option for mysofascial pain syndrome, vitamin supplementation will help to create more long lasting effects. The Registered Massage Therapists (RMTs) at Legacies Health Centre takes an integrated approach to pain management and may refer you to other practitioners within our clinic to address any underlying vitamin and mineral deficiencies that may be delaying your recovery.

You may be experiencing myofascial pain syndrome if you have any of the following:

  • Deep, aching pain in a muscle
  • Pain that persists or worsens
  • A tender knot in a muscle
  • Difficulty sleeping due to pain

Our qualified and highly trained RMTs can further assist you with diagnosis and treatment to restore you to optimal health and wellness.

5 Ways to Better Health & Fitness

5 Ways to Better Health & Fitness

Legacies Health Centre Private Studio

Legacies Health Centre Private Studio

In Canada, the most common New Year’s Resolutions are to become healthier and to increase fitness. At Legacies Health Centre here in Surrey BC, we’re here to help you achieve these goals – whether it’s your New Year’s Resolution or just your lifelong journey. Here are 5 Ways to Better your Health & Fitness that we offer at our facility with low-cost options (some even free!):

1. Therapeutic Yoga Sessions. We offer Therapeutic Yoga in our private studio with renowned Yoga Instructor, Tobey Booker. These classes are only $16 each (with a package of 4) and gives you 1-on-1 attention in a small group of 6 participants. We supply all equipment needed. Call to book your sessions 604-591-5569. Space is limited!

Therapeutic Yoga in Surrey Delta BC

Therapeutic Yoga in Surrey Delta BC

2. 8-Week Naturopathic Weight Loss Program with Dr. Asal Shalviri. This program is for people who want to make a huge lifestyle impact and positive diet change. Blood tests, food sensitivity testing, and a customized meal plan will be given with supportive therapies such as acupuncture and B12 boosters. Average weight-loss ranges between 13-20lbs over 8-weeks. Book your FREE Consultation today 604-591-5569.
3. Start 2014 off on the right foot, with Dr. Alice Wang, Podiatrist & Surgeon. Dr. Wang specializes in foot problems, and casts custom foot orthotics now at Legacies Health Centre. With only 86 podiatrists in BC, this is your highest level of expertise when it comes to foot care. Podiatry is often covered under Extended Medical Plans, often with a doctor’s referral.
4. Expert Therapy & Treatment. Take care of those nagging injuries and pains with a visit to our RMT, Chiropractic, or Acupuncture professionals. Our practitioners will help you design a plan for keeping you injury & pain-free for 2014. We use a team approach and do not over-prescribe, to ensure you get the most appropriate care when needed. For many people, this means just 1 visit/month to achieve optimal wellness.
5. Private Kinesiology Session. Hire one of our kinesiologists to design a personal fitness program specifically for you! Many people want fitness advice but are intimidated with the big gyms out there. At Legacies Health Centre, you get 1-on-1 expert advice in a private and friendly environment. We’ll help create your perfect program – whether you desire to continue in a gym or even just at home!

Santa Claus

Breaking News: Health Team helps Santa

This December the practitioners at Legacies Health Centre helped Santa’s strained back and arguably saved Christmas.

It was a typical snowy day in the North Pole when Santa slipped on some ice on his way to the Workshop, and strained his lower back.  Luckily he knew who to call, and traveled to Surrey, BC, to the Legacies Health Centre.  According to Paula Littlejohn, Integrated Health & Wellness Director,

“We were able to offer Santa with what we call an Integrated Approach, which is simply the coordinated team approach of our many different health practitioners – something that we offer all our patients.”

And that’s exactly what they did! After a detailed assessment, it was determined Santa was suffering from a muscle strain (pulled muscle) which had his lower back in spasm. Santa said,

“I could hardly walk and the pain was shooting down my leg.”

Santa ClausHis first treatment on Day 1 (same day as his injury) was with the Registered Acupuncturist to control pain and reduce spasm.  Santa appreciated the recommendation to use Tournesol lotion for the first 3 days to control inflammation and spasm.  On Day 2 and Day 4, Santa received Registered Massage Therapy which began reducing muscular tightness and restoring flexibility. Here’s what Adryon Hutton, RMT had to say:

“We see this type of injury all the time in the clinic and its what we call a First Degree Muscular Strain. Basically the muscle fibres get overstretched, and there can even be slight micro tearing. It is easily treated. Santa was no exception. After our two treatments, Santa was already wanting to return to the North Pole. I did notice however that his lumbar vertebrae were not moving well, so I wanted him to consult our chiropractor before hopping in his sleigh.”

So on Day 6, Santa was seen by Dr. Sharon Dhaliwal, DC, for Chiropractic Care.

“With a simple adjustment, Santa was his old self again. It’s very common that joints stiffen or get restricted after an injury – even if that injury was of muscular origin. Because Santa was not moving very well due to spasm, the joints in his back were becoming compromised. This could have progressed to a worse, more complex chronic injury, but with early intervention it was a simple fix.”

And so after just 1-week at the Legacies Health Centre, Santa was returning to the North Pole in time for Christmas.  An Integrated Health Team Approach is always part of the care-process for all the Legacies Staff.  The Legacies Health Team has suggested to Santa to start Dr. Shalviri’s Naturopathic 8-week Weight-loss Program once the holidays are over.

To see what health services Legacies Health Centre offers, click here.

Source: The Kringle Press

Video with Dr. Shalviri, ND: Natural Flu & Cold Prevention

Natural Flu & Cold Prevention

Are you ready for Flu & Cold Season?

kids_snow_day_funLegacies Health Centre is proud to announce a NATURAL solution to the colds and flus!  At our Surrey location on Nordel and Scott Rd, our Naturopath and Acupuncturist offer PASCOLEUCYN, a natural remedy for your whole family, which gives you broad protection against colds and flus.

This remedy is approved by Health Canada, and is available at limited locations throughout the Lower Mainland here in BC.  Legacies Health Centre is pleased to offer this immune booster, for only $25 by appointment only.  Say “no” to the flu this season and give yourself the advantage.

Video with Dr. Shalviri, ND: Natural Flu & Cold Prevention

Video with Dr. Shalviri, ND: Natural Flu & Cold Prevention

Watch Matt Furlot, Clinic Director, receive the immune booster and ask Dr. Asal Shalviri, ND some common questions:

school backpack

School Backpacks – a Doctor’s Advice

School Backpacks – a Doctor’s Advice

It’s that’s magical time of year again!  Kids go back to school and parents get a break again!  And if you are like most parents this time of year, you are running around to gather school supplies, clothing, and backpacks…

Here are Dr. Sukh Mann professional advice from Legacies Health Centre in Surrey on what to consider when purchasing a backpack for your child:

  • Dr. Sukh Mann, Chiropractor

    Dr. Sukh Mann, Chiropractor

    The backpack should not be wider than your child’s chest, and no lower than the small of their back.

  • A loaded backpack should not weigh more than 10-15% of the child’s bodyweight.
  • Distribute the load correctly by first putting heavy books near the bottom, and lighter objects near the top.  Use the pockets to further distribute the weight.
  • Dr Sukh Mann, DC“Take this opportunity of buying a new backpack to teach your child proper lifting techniques.  Bending knees when lifting the backpack and encouraging your child to use both shoulder straps to balance the weight on their spine are tips for life.”   Dr. Sukh Mann, Doctor of Chiropractic

Here’s what the BC Chiropractic College has to say:

Essential Backpack Tips

Essential Backpack Tips