Lose Weight Fast: 5 Easy Tips

At Legacies Health Centre in Surrey BC, we like to promote these five easy tips to lose weight fast:

  1. Eat lots of veggies
  2. Drink lots of water
  3. Stay active and keep busy (some people eat out of boredom)
  4. Make sure to keep junk food out of sight
  5. Don’t skip meals

Dawn Jackson Blatner, RD, author of The Flexitarian Diet states that writing down your meals and snacks can also help lose weight fast. When you write down your food intake, you are being more accountable for it and this helps ensure you are staying on track of losing weight.

To stay more accountable and keep on track of losing weight, you should consider keeping a food diary. Research from dieticians show that being able to write down this information helps people stay on top of their weight loss goals.

Dr Asal Shalviri

Dr. Asal Shalviri, our Naturopathic Physician here at Legacies Health Centre, offers a renown 8-week Weight Loss Program. If you are serious about losing weight fast, and want to keep it off forever by creating a new eating lifestyle, you will want to read more HERE.

 “My weight loss program is designed to help you change your eating habits and teach you to eat in such a way that you can comfortably sustain for a lifetime.”        – Dr. Asal Shalviri, ND, Legacies Health Centre in Surrey Delta BC

Average weight loss on Dr Shalviri’s 8-week Weight Loss Program is 13-20 lbs and includes:

  • Meal plans and recipes using whole, natural foods
  • Supplements for detoxifications and support
  • Weekly counseling support
  • Weekly acupuncture and Vitamin B12 shots
  • Regular weigh-ins, measuring hip and waist size and BIA test.

For more information about this program and how to lose weight fast, call our clinic at 604-591-5569 to book a complimentary 15 minute consult with the doctor.


Dawn Jackson Blatner, RD, author of The Flexitarian Diet

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”


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!

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:

Eliminating Pain

Stop Pain

There is one fundamental reason why ALL people come to LEGACIES and seek our services: to feel better.  Whether it’s a disc herniation, fibromyalgia, a whiplash injury, or a recent sports injury – we all seek this same end result.  Pain gets in the way of our life.  It slows us down, decreases our physical abilities, changes our motivation and focus, and even effects our emotions.  However, even though the cause of your pain can vary widely from anyone else’s – there are some greatly common similarities to how pain manifests.  So what if I told you that we can greatly decrease your pain, starting today, based on this knowledge and at no cost and no medications?  There are no tricks – no catches.  Just sign-up for your FREE on-line DVD series and learn the latest approaches to decreasing pain.  You have nothing to loose, and everything to gain.  Start today, and start eliminating Pain.  FREE – Eliminating Pain Video Series Commercial

Matt on Google+

Post-holidays Weight Loss

Did you gain some weight these holidays?  Maybe your skinny jeans are fitting a bit tight and you’re now thinking of losing a few pounds?  Beware: taking weight loss to an extreme is never necessary.  Here are 5 simple tips from leading expert Erin Haslag, Board Certified Wellness Coach, to help you move forward and appreciate your body – giving you a chance to treat it better and better each day.

  1.  Drink your water!  During the cooler winter months and the holidays we often forget to drink enough water. According to dietitians, a pang of hunger can often be your body requesting a glass of water. When you feel hungry, try to satiate your hunger with a glass of water. If you’re still feeling hungry 15-20 minutes later, have a small snack in the neighborhood of 150-200 calories.
  2. Eliminate the holiday food groups.  Cut out cookies, candies and salty, savory treats. Snacks loaded with sugar, salt and refined carbohydrates are food groups that you try to avoid out of the holidays. These food groups can take a toll on your body in many ways, thus speeding up the aging process. As you leave the holidays behind, begin to integrate more whole foods and freshly prepared dishes. Local foods that are in season will give your body the best nutrients possible.
  3. Eat your veggies!   Challenge yourself to hold off on treats until have met your veggie quota for the day. Try making a list of your favorite veggies, and finding creative ways to integrate them into your meals and snacks. Veggies will also help to fulfill your body’s need for water, and replace less-than-healthy snack options.
  4. Ease your way back into exercise.   We can often get discouraged because we are trying to attack several areas at once when it comes to our health.  “When we fail to meet the high expectations we’ve set for ourselves we give up all together.  Take a progressive approach and slowly build back into your pre-holiday routine.”  Erin suggests that if you were at the gym 4-5 times a week before the holidays, you should be aiming for 2-3 days for the first few weeks of the new year.
  5. Step off…the scale!   Sugar, salt and other holiday meals cause water retention, which can make you feel bloated, as well as causing the fluctuation in weight you experience after the holidays. If you’re feeling the “weight” of your transgressions, try staying off the scale for a week or two.  Instead, track your progress by how you feel – your energy levels, concentration and focus will improve significantly as you tackle re-setting your healthy habits.

Matt on Google+

Legacies at the new BC Place Stadium

Legacies Sports Massage & Chiropractic at BC Place Stadium

Legacies Sports Massage & Chiropractic will be joining the CFL BC lions and the MLS Vancouver Whitecaps as we move therapy support into the new BC Place Stadium, starting this Friday with the Lions game! It has been a great couple seasons at Empire Field, but we’re also very excited to be returning to our home stadium – with that new HD jumbo screen and retractable roof! Legacies Sports Massage & Chiropractic clinic has been providing essential sports therapy support to the BC Lions and the Vancouver Whitecaps since 2006.

Matt on Google+