Back to School Again!

It seems like summer just started and now we are already into September and the beginning signs of FALL (eek!)  

September is the time of year you can hear kids groaning and yawning their way back to the classroom.  However, parents usually have a little more spring in their step…except for that dreaded trip to shop for school supplies!

The one thing most parent’s are not looking forward to is PACKING LUNCHES!  With so much more on the schedule, it is always tough to add in another thing to the evening or morning routine.  However, it is possible to make those lunches easier and healthier with a few hints and tips.  Raw vegetables are great lunch additions – beans, peas, carrots, peppers, broccoli and cauliflower are easy to pack in small containers even days ahead.  Leftovers are a staple for us and we try to make enough protein to cover more than our supper meal so we have chicken, beef, pork or fish on hand.  Single serve packages of organic hummus and guacamole (Costco) are great additions with some organic corn chips or gluten free crackers.  

Setting up an “assembly line” can help make it easier and you will only need to take everything in and out of the fridge once rather than 5 times 🙂

Here are some of our favourite resources for healthy lunches:

(**NOTE** not all of the suggestions online are “nut free” and school approved – just substitute an appropriate safe option like sunflower seed butter for the nut butters 🙂 and you are ready!)

Another challenge of back to school is SITTING way too much.  There are now no doubts that we all sit too much and our health suffers because of it.  Make sure you encourage your student (especially teens) to move as much as they can between classes, at recess and at lunch.  
Sitting in the library at breaks is probably not as good for the body or the brain as getting some walking, running, playing or climbing into the day.  The same thing goes for homework time.  Suggest a break to walk around, go out in the driveway and shoot a few hoops or pucks, or take a break for a 10 minute bike ride both after school and during long stretches of homework.
Lastly, the dreaded heavy BACKPACK!  See our chart on the side for weight recommendations for your chilld.  Wear and tear adds up!

If your child is a little less than excited about returning to the classroom there can be reasons behind it.  Generally, kids with ADD or ADHD traits do not thrive in all classroom settings.  If you are looking for an alternative to starting them on medications again this September please ask one of the doctors about our SHINE program.  

Chiropractic care has long been shown to improve on concentration, irritability and the classic fidgeting that these kids express.  Nerve system imbalance can leave the “gas and brakes” out of sync so rebalancing that input makes a huge difference.  Adding in home brain/body exercise and some diet/menu alterations and your child will SHINE!


You may recognize me from the front desk for the past several months, but in early fall I will be offering Holistic Nutritional Consulting services in the office. My passion for wellness comes from using a blend of nutrition, chiropractic and lifestyle changes to find balance and health for myself and my family.

As a Mom, I understand the challenges of eating healthy with a family. I specialize in issues that commonly affect families including food  allergies and sensitivities, digestive issues and mental wellness.

I can help you and your family: 

  • Increase energy and healthy weight loss
  • Improve digestion and reduce symptoms 
  • Improve focus and reduce anxiety and stress
  • Meal planning, nutritional advice and recipes

Holistic Nutrition is complementary to other healthcare services, including chiropractic, helping you reach your health goals faster.

(Contributed by Raelene Fewer-Bartlett, )

Find out of holistic nutritional consulting is right for you by booking a complimentary 15 minute consultation with Registered Holistic Nutrition Consultant, Raelene Fewer-Bartlett! 


Get (and KEEP) Your Head in the Game

It’s that time of year again for winter youth athletes – hockey and ringette players, winter soccer, football and basketball teams!  We have already started pre-season concussion baseline testing for many of our young patient athletes.

In the past 5 years of screenings, we have provided testing for thousands of young athletes in our community and donated both many hours of time and over $7500 back to youth sports in our community.  We thank TASA for being a leader in the country in providing information and partnering with us in the importance of player health and wellbeing.

If you are ready for a new screening this year please contact the office.  Individual testing is $25 and team testing is $20 per player.  All team testing proceeds are donated back to the team’s fundraising account!  

Testing allows for a preinjury functional measurements so if an injury does occur in a young player, we will know what the proper target for healing should be in each case.  Young players are all different and need special attention.  Knowing what is “normal” for your child will be key in knowing when he or she is ready to return to sport.

We strongly recommend screening for players aged 8 – 16 years.  Once older than 16, players are generally able to be evaluated using adult standards following injury. For those younger than 7-8 years of age, this testing may not be reliable due to their level of development.

If you would like to book in your hockey, ringette, football, equestrian, soccer or other team, please let us know and we can arrange team bookings as a fundraiser where all of the fees go back to the team.  We will donate 100% of our time to keeping our young athletes prepared with better tools for better health.

Due to the time required to do the testing, special office times are available with limited spaces so contact us early to arrange a spot for your team.

Please call 826-1088 to book in your team or player.



Approximately one year ago Sal DiGiorno was playing pick up hockey with the “boys” when, due to ‘HIGH SPEEDS”, he lost an edge and slammed into the boards.

X-rays revealed a Lumbar compression fracture,a rather serious issue to say the least!  In simple terms, a vertebrae body was squashed or compressed due to the impact.  Six weeks later unable to move and tired of taking a steady diet of pills – muscle relaxants and anti-inflammatories, he contacted our office in desperate shape.

In the short term, medications are an OK stop gap to sleep and manage pain but are clearly not addressing the underlying cause.   It’s like if the engine light in your car comes on and rather than finding out what is wrong with the engine, you just put a piece of tape over the light so you don’t see it…what would happen to the engine in time? And what happens to your body when we cover the symptoms without finding the cause?

After examining Sal’s X-rays, looking at his nerve and muscle tests and examining the spine by hand, we were able to find four vertebrae significantly out of alignment  (chiropractors call this “subluxated”) in addition to the compressed vertebrae.

Fast forward 6 months later and Sal is back chasing the puck playing hockey, playing soccer and, more importantly, able to participate with his family and kids again!

It is interesting to note that quite often after such a fracture (or other traumas like a car accident or fall) the initial symptoms may fade but the underlying damage can cause trouble for months and years to come unless we get to the root of the injury.  Make sure you are checked for subluxation after traumas – even if you don’t have the severity of Sal’s compression fractures to show you the way!

Great to see your body heal like it was made to do, Sal!  Enjoy!

If you would like to share your story…we would love to feature it!  Talk to one of the docs or staff to find out more!

THANK YOU to Dr Keltie 

Thanks, once again, to Dr. Keltie Warren for taking such good care of our St Margaret’s Bay Chiropractic family while we enjoyed our summer vacation!

Beautiful weather for lakes, mountains, oceans and beaches was our luck this year.  Swimming, fishing, walking the beaches and taking time to sit and relax were wonderful…and there may have been some of that “healthy” red wine involved a few times :).

Chiropractic is what we love to do but taking time to let our bodies and minds rest is a healthy secret to ensuring we can do this for the years to come.  Our shoulders, backs and necks enjoyed a welcome rest from the adjusting rooms and we are back feeling great and ready for a wonderful fall with our awesome practice members.



Back to school, sports and routine. Of course changes from the slower summer routine is bound to make a few ripples, it doesn’t have to be full out stressful! Here are a few tips on how to stick to a healthy eating plan in your home as you get back into the swing of September.

  • Meal planning. Make your list of meals and snacks and devise your grocery list from that. Post it on a calendar or whiteboard to stay organized.
  • Prep ahead. Cut up veggies and make healthy treats for recess and lunches if you have little ones packing lunches, or just need healthier lunches for yourself. You are more likely to eat your veggies if they are readily prepared and available.
  • Get a good night’s sleep. Lack of sleep makes the best laid out plans difficult to follow. It also makes you crave unhealthy foods, as your hormones go out of balance. 
  • Move your body everyday. Exercise helps release stress, reduce cravings and helps you get a better sleep. It all adds up; aim for an hour of physical activity every day doing something you enjoy. 

Enjoy the last of the summer days and the bounty of the fall harvest with a solid nutrition plan to get you back on track. Need help? Ask Raelene about a complimentary 15-minute consultation to find out if holistic nutrition is right for you!


With September, comes the ending of most summer activities as the kids start school again. The camping trips come to an end, long road trips are finished and summer soccer, baseball, sailing and paddling sports are winding down as hockey, winter soccer, football and ringette get started.

If you are feeling the lasting

aches and pains of camping,

road trips or outdoor activities, not to mention hours of watching kids sporting activities on benches and portable chairs...its time for a MASSAGE to get you ready for fall.

The kids are back into a routine and its time for every parent need to take care of yourself in the calendar as the new fall schedule comes into place. Plan YOUR time now 🙂

Why not get on a regular massage routine to
combat the aches and pains of parenthood
while the kids are at school?
CALL US at 902-826-1088 and ask about our package discounts for individuals and families.



This is one of nature’s most amazing superfoods.
– More Omega-3 healthy oils than Atlantic Salmon
– More antioxidants than fresh blueberries
– More fiber than bran
– More calcium than milk
– More protein, fiber and calcium than flax
How can you use CHIA seeds?  
Just sprinkle in your cereal, add to muffins or cookies, or mix into a salad dressing.   Chia seeds can also be added to your favorite shake or smoothie and will thicken the blend as well!
Chia seeds mixed with water and allowed to set make an ideal egg replacement for baking.


Get 10% off CHIA seeds this month and make your body happy! 


Blackberry Chia Jam

Skip the overly sugary, jarred jams that you buy in most grocery stores and make your own upgraded version instead using plenty of actual berries and chia seeds.

The chia seeds help to create a perfect jelly texture,  and also help keep your blood sugar stable.


1 cup blackberries
1 medium nectarine or peach, peeled, cored and cut into cubes
1 1/2 tablespoons lemon juice, from half a lemon
1 to 2 tablespoons honey
2 tablespoons chia seeds


In a small saucepan over medium heat, combine the blackberries, cubed nectarine, and lemon juice.

As the fruit heats up and the juices bubble and boil, smash the fruit using the back of a fork until they break down. This should take 3 to 5 minutes.

Sweeten the mashed fruit with 1 to 2 tablespoons of honey, to your liking.

Add the chia seeds and stir once. Remove from the heat when it starts to thicken and let the jam set for about 5 more minutes to thicken.

Cool and transfer to an airtight container and refrigerate.

This jam will keep for weeks in the fridge.  Makes about 1 cup of jam.

PS – I have done this with strawberry-rhubarb in spring/summer as well and it works!

Have you lifted your child’s backpack?

Here are some great guidelines on backpacks that will help guide families in choosing wisely and selectively filling those packs!  

Please make sure it is less than 10% of their body weight.  Check our chart below for more details.  

It should have two snug fitting shoulder straps and a waist strap.  It should be worn close to the body.  

If you have any concerns or questions, just bring along the backpack for your next appointment and we can check the fit.


September 17

930 am

Core Exercise for Beginners

Join Christine Sommerville as she helps you start fall off right with guided core exercises.  

Register now at the front desk – limited to max. of 6 people.

Please remember there is a 24 hr cancelation policy for these complimentary classes as they are very popular!



630-730 pm

Essential Oils and Aromatherapy Workshop

Join Dr. Wanda Lee and our massage therapist, Christina Renaud, for an evening exploring the benefits of our new organic essential oils for health and wellness.  

PLUS – learn to make bath salts with your favorite combination!

Limited registration to the first 20 registered due to space so sign up asap for your spot!




With her new credentials, Raelene Fewer-Bartlett will be making a change from our front desk to Holistic Nutritional counselling at St Margaret’s Bay Chiropractic Centre.

Initial client hours will be

Thursdays: 6pm – 8 pm

Bookings are available now!  See article for more details on services and why you would benefit from a consultation or personalized program.

Has it been longer than 6 months since we have seen you here?

Just a reminder that if it has been longer than 6 months since your last chiropractic visit, we will need to spend a bit of time to update your file information before we do your next adjustment.

Life changes, health changes and new injuries or activities as well as “Father Time” can make your chiropractic exam results out of date.  A new nerve test and some additional examination and updated history information with the docs is essential to us delivering the high quality and personalized care that we are know for.

We do our best to call you before your file lapses as a quick reminder.  If you miss the dates, please understand that we do this with your best interests first and will make every effort to do the update examination as quickly and conveniently as possible to fit your schedule and ours 🙂


September means buying new school shoes, getting ready to run some 5ks or marathons in the fall or just getting rid of those horrible $3 flipflops.


It’s a great time to come in and get fitted and ready for fall.  Check out our inserts or orthotic shoes for options.    



Chiropractic is 121 years old!


We are celebrating 22 YEARS of serving our Community!

Focusing on the function of the body and nerve system with chiropractic care and massage therapy PLUS adding wellness lifestyle behaviors like eating well, reducing toxic chemicals in our homes and bodies, exercise, meditation, yoga, essential oils/aromatherapy and stress reduction, St Margaret’s Bay Chiropractic Centre is not just about getting well but about STAYING WELL for LIFE!

We live our mission statement every day and love to inspire our community in creating healthier families.  Of course, we love to help those who come to see us with pain or injury and celebrate with them as they return to better health, but the long term rewards of seeing children grow up healthier than their peers, seeing our adult patients age with energy and vitality and seeing our seniors stay active and vibrant – these are the most cherished and amazing rewards of 22 years of serving the community.

We thank you all for your trust and your confidence in us and in chiropractic.  

Here’s to another year of healthy wellness living in the St Margaret’s Bay/Tantallon area and beyond!


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Published by – St. Margaret’s Bay Chiropractic Centre – 5715 St. Margaret’s Bay Road

 Head of St. Margaret’s Bay, NS, B3Z 2E3 – 902-826-1088
Copyright © 2012 St. Margaret’s Bay Chiropractic Centre. All rights reserved.