HEARTHELD MAGAZINE
5TIPSTOBOOST CYOURSELF ONFIDENCE
TEAMWORK IN BUSINESS: DO YOU HAVE THE SKILLS?
HOW TO RELEASE THE ENERGY OF OTHERS
100 WOMEN WHO CARE TRIMUNICIPAL REGION: WHAT IS IT AND HOW CAN YOU JOIN IN YOUR SPRING RENEWAL PLAN
GUESTSOFHEARTHELD
JasmineJenne CreativeDirector
SarahWarrener
JessicaSchultz ExecutiveEditor Grace-FilledBusiness
RyderJenne D HeartheldHealth
FindingBalance BalancePsychological Services
RitaSjouwerman Papers&Prose
PwDesign&Co TheBalancedMom LocalLove
AngelavanLeeuwen Wellness HeartfeltHealing
DonnaleaFerguson AroundtheNook
GUESTARTICLE RayanneForbes
PHOTOGRAPHY
Nicole Zee Photography
Hi, I’m Nicole! I’m a Spruce Grove photographer who is drawn to beautiful natural light, calming tones, simple items, and loving connection When I’m not taking pictures, I love painting and working in my garden If you love light and airy, true-tocolour photos, I’d love to work with you! wwwnicolezeephotographycom
Janice - Wildflower Photography
Janice is a Stony Plain based photographer serving the greater Edmonton area She loves capturing everything from weddings, newborns, families, and branding for small businesses When she’s not behind the camera she enjoys spending time with her family
Around the Nook
My first passion is my family! I have a wonderful husband, plus 3 great kids who are all grown! My husband and I are definitely “home-bodies” We love spending time entertaining friends and family or just staying home by ourselves snuggled up with a good movie and some homemade pizza! And of course a beer or glass of wine!
I am so happy to have the opportunity to share my recipes, baking and cooking tips on my site Around The Nook! I hope you can pop on and find inspiration from some of my ideas wwwaroundthenookcom
We acknowledge that we are on Treaty 6 territory, a traditional meeting ground, gathering place and traveling route to the Cree, Saulteaux, Blackfoot, Metis, Dene, and Nakota Sioux
It belongs to those who came before us We are learning to listen, to remember, to be grateful and to allow voices previously silenced to be heard
We are grateful for the traditional Knowledge Keepers and Elders who are still with us today and those who have gone before us
As a media publication we recognize our responsibilities and roles in sharing these stories and our contributions within narratives. We hold ourselves and Heartheld accountable for these, and pledge to embrace the heart of the treaty with love.
FIND SELF-CARE STELLA
Hidden between pages 3 - 48 of Heartheld Magazine is our very own Self-Care Stella.
When you find her, send heartheldmagazine@gmail.com an email with a photo of your magazine and the page number you found her on to be entered to win
A $25 gift certificate to Ladybugs Flowers.
Dear Heartheld Community,
Lately, I’ve been thinking a lot about the importance of slowing down and taking a breath. It’s so easy to get caught up in the rush, but I’m learning that embracing positive energy, setting boundaries, and practicing kindness toward myself are essential
There’s something about this gentle season that makes me want to pause and reflect Being kind to ourselves isn’t just about pampering; it’s about honouring our needs and making space for rest
I hope you’re able to nurture yourself in a way that feels right for you giving yourself permission to step back and remembering that it’s okay not to have it all figured out
We’re all in this together, growing at our own pace.
In love and kindness, Jasmine Jenne
Creative Director || Heartheld Magazine
List 3 things you would love to do MORE
List 3 things you would like to do LESS
1
Which of your strengths support you the most in doing what you love?
2 3
Do any weaknesses affect your ability to do more of what you love?
What strengths drive you towards doing strenuous activities?
Pursue the things you love doing. You can only become truly accomplished in something you love.
Grace-Filled Business
Q: Why is SEO important for my business?
A: SEO is a strategy that focuses on enhancing a business's visibility on search engines such as Google, Bing, and Yahoo The fundamental goal of SEO is to make it easier for potential customers to discover a business when they are searching for the products or services that the business provides.
The internet is a busy place with over 4 6 billion pieces of content being shared each day It’s crucial for businesses to find ways to make themselves stand out online now more than ever This is where SEO comes into play; by optimizing your website so it ranks higher in search engine results you increase the likelihood of it being visited by potential customers.
SEO is also a cost-effective marketing tool, especially when compared to other forms of digital marketing such as pay-per-click (PPC) advertising While PPC can certainly drive traffic to a website, it often involves high costs that may not be feasible for small businesses. Improving your SEO is an organic way to get your website noticed, creating long term benefits for your
SEO is an essential digital marketing strategy that focuses on improving a website's visibility on search engines like Google It involves optimizing your website's content and design to make it more attractive to search engines, leading to higher rankings in search results, which can increase the quantity and quality of traffic to your website Ask A Digital Expert...
TRUE OR FALSE?
SEO stands for Search Engine Optimization and is a strategy used to increase the quantity and quality of traffic to your website through organic search engine results
Verdict? This is TRUE!
TEAMWORK IN BUSINESS: A CRUCIAL SKILL
Writer: Jess Schultz
FORMING
I think a lot of us expect for teamwork in business settings to be something that comes naturally to us when, in truth, it’s a skill that requires time and energy to develop.
Psychologist Bruce Tuckman coined a memorable phrase in a 1965 paper he published where he identified 4 stages of developing a high performance team He said the stages were “forming, storming, norming, and performing” (1) These four stages are a good example of the fact that effective teamwork requires cultivation and effort
True to its name, the forming stage is where team members begin to find their place in the project or group It’s normal for this stage to create feelings of anxiety or nervousness in team members as they strive to understand their role and the way that the team will function together
STORMING
This is where the rubber hits the road This is where people’s personalities, styles of working, and personal boundaries begin to show up and, understandably, there is often some tension as team members clash. This is a totally normal and expected stage of developing a new team, so don’t give up!
NORMING
The “norming” stage is where people begin to settle into their roles, lean on each other’s strengths, and help out where others might not be as experienced. This is where the groundwork you developed during “forming” and “storming” begins to pay off.
PERFORMING
Your team has become acquainted, identified their preferences, settled all their differences, established roles, shown their strengths and accepted the areas they may not excel in, and they have begun to work together as, well, a team! This is where you will begin to see more rapid and significant progress, too
MOURNING (the late addition)
Tuckman later added a fifth stage, “mourning” or “adjourning” This typically comes about naturally as a project ends, but for some people it can be a difficult transition
For me, these stages are encouraging Sometimes in the beginning of a project or new working relationship it can feel disheartening if you don’t “click” right off the bat These stages give me hope that this difficulty to integrate is very natural and actually to be expected, and it’s something that you can work to improve So take heart and keep at it, teams!
Resources: (1) Tuckman, B.W. (1965). 'Developmental Sequence in Small Groups,' Psychological Bulletin, 63(6).
Papers & Prose
Some stories are told in ink, some in colour, some in the quiet spaces between.
Each month, Papers & Prose brings you a spread of inspiration words and imagery woven together to spark creativity, reflection, and a moment of pause. These pages are yours to interpret, to sit with, to take as a starting point for your own thoughts and artistic expressions.
Use them as a backdrop for journaling, a place to add your own sketches or quotes, or simply as a reminder that creativity takes many forms However these pages speak to you, let them be a space where art and words meet in a way that feels personal
Setting Personal Boundaries: A Mom’s Guide to Saying ‘Yes’ to Herself
Last Tuesday, I found myself in an all-too-famili situation: it was 5 PM, and I was trying to cook dinner while my 3-year-old tugged at my leg asking for a snack and my 5-month-old was fussing as he had missed his last nap. My phone kept buzzing with messages from family members asking when they could come visit, an all I could think was, “I just need five minutes to breathe ”
Sound familiar?
That evening, as I mechanically picked up scattered blocks while balancing a crying toddler on my hip, I had an epiphany: I wasn’t being the present, patient mom I wanted to be Instead, I was trying to be everything to everyone, all while my own cup was completely empty.
The “Aha” Moment Every Mom Needs
When we talk about boundaries, most of us imagine building walls or pushing people away. But here’s what I’ve learned: boundaries are actually about building bridges stronger, healthier connections with both ourselves and others
Think of Sarah, a mom in our community who always volunteered for every school event until she found herself crying in her car between meetings “I thought being a good mom meant never saying no,” she shared “But my kids didn’t need more Pinterest-worthy craft projects they needed a mom who wasn’t running on empty.”
The Warning Signs I Wish I’d Noticed Earlier
Remember that friend who always says, “I don’t know how you do it all!”? That used to feel like a compliment, until I realized it was actually a warning sign
Here’s what to watch for:
That knot in your stomach when your phone pings with another “quick favour” request The resentment bubbling up when you’re making dinner while answering work calls The guilt that follows taking even 15 minutes for yourself
Start With Your Non-Negotiables
Every morning, I now write down three things that are just for me even if it’s just 10 minutes of quiet coffee time.
It feels selfish at first, but remember: oxygen masks on airplanes go on you first for a reason
The “Power Pause” Method
Before saying yes to anything, I take what I call a “power pause ” It’s 24 hours to think about whether this commitment aligns with my family’s needs and my own wellbeing
The
Language
That Changed Everything
Instead of apologetic phrases, I’ve learned to use confident ones:
“That doesn’t work for me” (instead of “I’m so sorry, but ”)
“I can help with X, but not Y” (instead of trying to do it all)
“I need to check my calendar first” (instead of immediate yes)
Jen, a single mom of three, started small: she stopped answering work emails during dinner “It felt impossible at first,” she admits “But now my kids know that dinnertime is our time The world hasn’t fallen apart, and my team respects my boundaries ”
Cassie, another mom in our community, created a “mom’s timeout corner” literally a comfy chair where she takes 15 minutes each day to decompress Her kids now know that when mom’s in her corner, they wait unless it’s an emergency
Consider this your official permission slip to:
Leave the volunteer sheet unsigned if you’re already stretched thin
Order takeout instead of cooking after a long day
Say “not this time” to the endless birthday party invites Take that bubble bath without guilt
Remember that Tuesday night I mentioned? Now, when similar situations arise, I ask myself three questions:
Is this essential?
Does this align with my family’s true needs?
Am I saying yes out of obligation or genuine desire?
Start small. Pick one boundary you’ll set this week. Maybe it’s not checking work emails after 6 PM, or keeping Sunday mornings sacred for family time.
Remember: You’re not just setting boundaries, you’re setting an example for your children of what healthy relationships look like. And that, dear mama, is worth more than all the Pinterest-perfect cupcakes in the world.
Local Love
THE HEART & HUSTLE BEHIND THE HOME
A LOCAL REALTOR WITH A HEART FOR COMMUNITY
Sarah Warrener
-
“No one has to struggle alone. Even when the world feels dark and lonely sometimes, I want these people to know that there is light at the end of the tunnel. That others care for them and want to see them thrive.”
Four times a year, women from the community meet at a local restaurant or coffee shop to give back to our community The group is called 100 Women Who Care TriMunicipal Region They tell me this will be their 8th year together. Some have been here since the beginning, with new women joining in as they hear about it
The first time I went to an event, I was so moved. I think that’s the same for most of us when we first show up. Jennifer O’Conner said it well when I asked her,
“After the first meeting I was blown away. It didn’t matter the size of the company or charity, it was about making a local impact. The logo for the 100 Women Who Care is a drop of water - because it’s a ripple effect.”
Becky Turner, when asked to share her heart behind her participation in 100 Women Who Care.
Meeting these individuals making an impact in large or small, but equally powerful ways, right here in our region is humbling and inspiring. It reminds you that we each have the ability to affect change by giving from what's in our heart, from what we have to give. In an inviting and approachable way.
Juliana Tardiff said, “I joined 100 women who care as a way to give back to the community when I don’t have a lot of free time to do anything myself. It’s nice to be able to commit some money and 4 hours a year to support those who are able to put time and effort into bettering our community and helping those in need.”
I showed up that first night expecting to give support to a local non-profit or charity. I didn’t expect to show up and actually feel the support myself. I arrived and found other faces from our region - many I knew, many I didn’t - and was invited into an opportunity to band together to make a difference
It is a tangible opportunity to link arms with other women; to invest into movements and initiatives that matter to us; to be a part of a ripple effect, right here at home Where it matters
It’s a beautiful, inspiring sense of purposeful community.
At each quarterly event, 3 nominated local charities or nonofit organizations that work within our region have the pportunity to share their mission and tell their story The ganizations are nominated by members as they join each alendar year
When I asked the admin team, “Who are the faces behind 0 Women Who Care?” they told me “It’s the women of the ommunity. It’s friends, neighbours, business partners. It’s ot about us - that takes away from the 100 women. That’s hat it’s about It’s about community It’s about kindness”
And that’s just the best part of this It is us. Without the community, it doesn’t exist. It’s us. It’s us supporting each other.
As I was leaving that night, Tracy Turner said, “It’s an open invitation. If someone wants to come they can reach out to me, join the facebook group, or email me at 100womenwhocaretriregion@gmai lcom Tell them they can just come out for a night and see what it’s about”
All around us, people are doing GOOD They’re making an actual difference in our region Not only is there good and love in the world - there’s good and love right here in our community
Dear women of Parkland County, Spruce Grove & Stony Plain,
The next event will be May 21 and please consider this your official invitation, from me to you. Not only are you invited, we need you.
Because together we can make a bigger impact. Together we can create momentum in a movement.
I hope to see you there!
~ Sarah
Connect with 100 Women Who Care on Instagram
THE PLAYFUL PAUSE
WHAT’S YOUR FRIENDSHIP LOVE LANGUAGE?
When your friend is struggling with a decision, you:
Offer words of wisdom.
Give them something to brighten their day.
Sit with them and talk it through.
Help them research or organize their options.
Penguins propose to their mates with a perfect pebble, and octopuses punch their friends (sometimes for no reason at all)
So, if your way of showing love is sending memes or helping your bestie move a couch, just know friendship comes in all forms At least you’re not throwing punches right? ��
Your ideal hangout is:
A deep convo over coffee.
Swapping little surprises or fun finds.
A spontaneous adventure, big or small.
Knocking something off the to-do list together.
Your favorite way to show appreciation is: A heartfelt text or voice message.
A random little surprise when they least expect it.
Spending extra time with them.
Doing something helpful before they even ask.
Mostly A’s – Words of Affirmation
Your friendships thrive on meaningful conversations and encouragement. You’re the friend who hypes people up, writes the best birthday cards, and makes sure your loved ones know exactly how much they mean to you. Your words are a gift, and they always seem to come at just the right time.
Mostly B’s – Gift Giving
You believe love is in the details, and nothing makes you happier than surprising your friends with something that shows how well you know them Whether it’s a tiny trinket or a carefully chosen present, your gifts are always full of thoughtfulness and care.
Mostly C’s – Quality Time
For you, friendship is about experiences. You love making memories, whether it’s a deep late-night talks, a road trip, or just running errands together Presence means everything, and your friends always feel important when they’re with you.
Mostly D’s – Acts of Service
You believe actions speak louder than words. You’re the first to step in when a friend needs help, always finding ways to make their life a little easier. Whether it’s problem-solving, pitching in, or just showing up, your friends know they can count on you.
Bra Fittings can feel intimidating, feeling exposed can feel difficult for some so we have bared it all in a show of comradery. If we can do it so can you! And it is absolutely worth it; you deserve a fit you feel great in.
I had my first ever bra fitting here and it was such a great experience The women who helped me did a great job explaining why my bras were not fitting and what type would fit better I ended up buying two beautiful bras in two different sizes that both fit perfectly Definitely recommend taking the time to go in for a fitting and a chat with the knowledgeable staff.
Yes they are premium priced, but once you see the difference it is totally worth it!
5 Tips to Boost Your Self-Confidence
Self- confidence has been compared to a lamp Having it can help someone see clearer and navigate through obstacles and not having it can make us feel like we are stumbling around in the dark. But how does one actually get self- confidence?
Honestly, there is no "quick fix" for getting confidence but here are 5 tips that can help you on your journey toward that goal
What are you putting on yourself that doesn't fit and is sabotaging your self-confidence?
We have all had the experience of trying on an outfit and having it not fit Maybe it was too tight, or too loose, or the sleeves were too short Whatever it was, it just did not fit.
text F I N D I N G
This can happen in our mental lives as well Sometimes we put expectations on ourselves that just don’t fit These can be things like pressure to look a certain way, have a certain jo or lifestyle. However, nothing is one size fits all and trying to fit ourselves into categories that just don’t work for us is a sure way to feel like w aren’t measuring up
Find Your Niche To Boost Self-Confidence
The flip side of this is finding out what does fit Once we stop looking for fulfilment in the areas that don’t fit, we can focus on the areas that do.
Part of being confident is finding what works for you and doing more of that Sometimes this can be hard because we are so familiar with our strengths that we forget how awesome they are The more we can find environments that support our strengths, the easier it is to recognize and be confident in our abilities This can make it easier to learn new transferable skills that can help us when we have to navigate challenging situations.
B A L A N C E
Recognize Your Weaknesses And Own Them
One of most overlooked parts of confidence is recognizing weaknesses We all have weaknesses and pretending they don’t exist only instills a fragile sense of confidence that can easily be broken.
Being confident is not about being perfect It's about acknowledging our weaknesses and figuring out how to work within them People are complex and, in that complexity, there are areas of both strength and weakness Part of being confident is being able to accept that both sides exist and that is ok
Live According To Your Values
This brings us to the next point - if we base our confidence solely on what we can do, then we are setting ourselves up for failure We will all have a bad day or make a mistake at some point in our lives If our self-confidence is based on performance, we are going to be devastated if we don't do as well as we had hoped.
One way to get off this precarious performance-based rollercoaster is to use our values as one of the things we root our confidence in For example, rather than someone feeling bad about themselves because they did not do well on a test, they can ask themselves if their actions leading up to the test were in line with their values. By basing confidence in values rather than performance we can introduce more context into situations.
Be Kind To Yourself
Many people would be horrified if someone else spoke to them the way they speak to themselves It may not seem like it matters, but negative self talk affects how we perceive situations and how we view ourself
The first step to changing negative self talk is noticing when you are doing it. After that you can ask why. Are you using negative self talk to try and not make mistakes, or to protect yourself from someone else’s criticism, or to confirm your own beliefs about yourself? Figuring out the why of negative self- talk can help us figure out what the next step is
Maybe instead of positive self- talk you can strive for neutral self -talk Maybe you can create a personal motto that can be used to combat negative self-talk or you consider what you would say to a friend in the same situation. Whatever strategy you use, working on negative self- talk will help immensely with self- confidence.
Building new patterns and becoming confident is like learning a new language and culture - it can happen, but it will not happen overnight As you continue to work on your self- confidence, notice when you make progress and celebrate successe
You’ve got this
Easy Chocola
Ingredients:
1 ½ cup chocolate chips
1 ¾ cups heavy cream divided
1 teaspoon espresso powder
Instructions:
1 Heat ¾ cup cream in the microwave for 1 minute.
Add chocolate chips and espresso powder to a bowl
2. Pour cream over chocolate chips and espresso. Stir to melt. You may need to pop into the microwave for another 15 seconds to melt completely. Set aside and let it cool.
3. Whip the 1 cup of remaining cream at high speed until stiff peaks form.
4. Once whipped, fold cream into cooled chocolate mixture gently just until incorporated There may be some white whipped cream streaks left, but that is ok
6
5. Allow it to firm up in the refrigerate for 1 hour
7
Add your mousse to a piping bag and pipe it into desired serving containers or chocolate dessert cups
Refrigerate for another hour
8
Garnish with desired toppings and enjoy!
Tasty Twists to Try
Brew a very strong shot of espresso and add it to the warm cream instead of the powdered espresso. For other flavour ideas, omit the espresso and use vanilla, orange, or rum extracts Add a shot of Baileys, Kahlua, or Amaretto for a more adult treat
S P R I N G I N T O W E L L N E S S
A Spring Renewal Plan for Busy Women
As the days grow longer and nature begins to bloom, spring offers us the perfect reminder that renewal is possible. Yet, for many busy women, the idea of feeling refreshed and energized can seem out of reach. Between work, family, and the endless to-do list, stress and burnout have become the norm rather than the exception
I know this because I’ve been there
For years, I juggled a demanding career, family responsibilities, and the pressure to be everything to everyone I told myself I was just “busy,” but the reality was that I was completely overwhelmed and drained. I woke up exhausted, relied on caffeine to get through the day, and felt disconnected from the things that once brought me joy My body started giving me warning signs: I had a couple of panic attacks, I was always “on edge”
It wasn’t until I hit a breaking point that I realized something had to change I started making small, intentional shifts, focusing on movement, mindfulness, and getting outside more. Slowly, I began to feel like myself again. And now, as a coach, I’m so blessed to help other women do the same
The good news? You don’t have to wait for burnout and hitting rock bottom before making a change The key lies in simple, sustainable steps that help you feel more balanced and energized without adding more stress to your plate
Recognizing the Signs of Burnout
Burnout doesn’t happen overnight it creeps in slowly, often disguised as “just being busy.”
Some common signs include:
Always feeling exhausted, no matter how much sleep you get
Feeling mentally foggy or emotionally drained
A lack of motivation, even for things you once loved doing.
Increased irritability, stress, or anxiety. Difficulty slowing down or relaxing.
If any of these sound familiar, you’re not alone
But the good news is that small changes can make a big difference.
A Four-Week Spring Renewal Plan
This simple plan will help you break free from burnout and bring more balance into your life. And it builds on the previous week so you’re not adding more to your plate all at once
Week 1: Start Your Day with Intention
How you begin your morning sets the tone for the rest of your day Instead of reaching for your phone first thing, try:
A two-minute deep breathing exercise to ground yourself. Drinking a full glass of water before your coffee.
Setting a simple daily intention, like “I am in charge of my happiness, and today I choose to feel good”
(Personal Note: One of the first changes I made was starting my mornings differently Instead of waking up and immediately reaching for my phone, I took five minutes to breathe, stretch, and set an intention. It made a world of difference in how I approached my day)
Week 2: Move in a Way That Feels Good
Exercise doesn’t have to be intense to be effective The goal is to move in a way that feels energizing, not exhausting
Try:
A 10-minute walk outside during lunch.
Gentle stretching in the morning or before bed
A fun, low-impact workout (dancing, yoga, rowing)
(Personal Note: When I was burnt out, I thought I needed to push myself harder in workouts to feel better. But what I actually needed was mindful movement, like hiking or just stepping outside for fresh air. It helped me regain energy without draining me further)
Week 3: Take Breaks & Breathe
Burnout thrives on overworking
Build in small moments of rest to reset your nervous system:
Set a reminder on your phone to step away from screens every hour.
Spend five minutes outside to breathe in fresh air.
Try a short guided meditation (even two minutes makes a difference).
(Personal Note: Learning to slow down was one of the hardest but most important lessons for me I used to think I didn’t have time for breaks, but when I actually started pausing even for just five minutes I became more productive and felt more at peace If you have a “monkey mind”, keep going! That is completely normal, and even after all these years it still happens to me Don’t give up!)
Week 4: Reconnect with Nature & Yourself
Nature has a powerful way of restoring balance This week, challenge yourself to:
Spend 20 minutes outside every day.
Go for a hike or outdoor walk. Reflect on how these small changes have impacted your energy.
Ready to Take It Further?
If you’re craving more balance but aren’t sure where to start, you don’t have to do it alone
My coaching programs are designed to help busy women reduce stress, regain energy, and build sustainable habits whether through online group coaching, in-person outdoor hikes, or one-on-one coaching
This spring, give yourself permission to step away from burnout and into a life of more energy, ease, and joy. If you’re ready to make lasting changes, I’d love to support you.
“I took a walk in the woods and came out taller than the trees.”
-Henry David Thoreau
What are some of your favourite outdoor activities and how do they make you feel?
hello I’m
Angela van Leeuwen
Your Burnout Recovery Coach & Habit Change Specialist I’m a Certified Health and Life Coach dedicated to helping professional women break free from burnout
With a focus on habit change and self-care, I empower my clients to reclaim their energy, balance their busy lives, and prioritize their well-being all while creating sustainable, life-changing routines And the best part is that you can do this even with the most demanding schedule.
When it comes to a demanding schedule, I know all about it! I’m a wife, mom, employee, business owner, and volunteer in my community We also live on an acreage which means extra work and longer drives (our teenage daughters are in sports so we are always on the go)
I used to suffer from burnout and when I crashed, I needed help. That’s when I discovered the power of coaching. Now, I get to help others navigate their over-scheduled lives and THRIVE while doing it
Self-Care Workshop for Women
Get your girlfriends together for a life-changing day of personal development, inspiration, and self-care!
Join us for an unforgettable experience in a charming location, where you’ll connect with women who share your values, learn powerful burnout recovery strategies, practice mindfulness, and gain clarity on your goals all while enjoying a nourishing dinner and a special self-care gift
Step away from the chaos, recharge, and leave feeling refreshed, motivated, and ready to thrive!
MEETYOURHOST
Pricing & Registration
�� Early Bird Pricing (until April 8th): $74.99 + GST
�� Regular Pricing (starting April 9th): $84.99 + GST Register through Eventbrite or save on fees by contacting Angela for tickets.
MAY 25 th 2025
Budget Blissful
THE POWER OF SHARED GARDENING: GROWING TOGETHER FOR A GREENER, STRONGER COMMUNITY.
Gardening Together: Growing Your Own Food as a Community
In a world that often feels rushed and disconnected, gardening together offers a beautiful way to cultivate not just food, but also community, connection, and joy Imagine the satisfaction of tending to a garden filled with vibrant vegetables and fragrant herbs, knowing that your efforts have brought people together and provided nourishing food for your families
The Joy of Community Gardening
Community gardening allows individuals and families to join forces in growing food, fostering a sense of belonging and collaboration Whether you have a sprawling backyard or a small balcony, you can create a space for plants to thrive
Here are some benefits of gardening together:
Strengthening Bonds: Gardening provides the perfect backdrop for building relationships. You’ll share stories, laughter, and skills as you work side-by-side. It's an opportunity to connect with neighbours and make new friends while cultivating a shared purpose.
Sharing the Harvest: One of the most rewarding aspects of gardening is the bountiful harvest. Imagine coming together at the end of the season to celebrate your efforts with a potluck dinner featuring the fruits of your labour Share your excess produce with each other or donate it to a local food bank, spreading generosity throughout your community
PracticalStepstoStartGardeningTogether
Gardening is a wonderful teacher. From understanding the basics of soil health to the importance of pollinators, you can learn together Organize workshops or informal sessions where seasoned gardeners can share their knowledge with beginners Everyone can contribute their unique skills, making it a rich learning experience
Gather Your Circle: Invite friends, neighbours, and family members to join you in this beautiful adventure Share your dreams for the garden, and let everyone contribute their ideas and wishes The more voices you have, the richer the experience will be!
Find Your Space: Look for a spot that feels welcoming and sunny whether it’s a community plot, a backyard, or even a few pots on a balcony. This space will be your shared sanctuary, a place where you can come together to grow and connect.
Plan Your Garden with Love: Come together to decide what you’d like to grow. Consider everyone’s favourite flavours and the joys of seasonal produce. Mixing vegetables, herbs, and flowers not only nourishes your bodies but also creates a vibrant tapestry of colours and scents that delight the senses
Create a Rhythm: Establish a gentle schedule for tending to the garden, where everyone shares in the joy of watering, weeding, and nurturing the plants Rotate tasks so everyone can experience the magic of growth and feel a sense of ownership and pride in the garden
Celebrate the Journey: Make your gardening sessions a time of joy and connection Share stories, laughter, and snacks as you work side by side Create space for reflection, where you can appreciate the beauty of your efforts and the bonds you’re building along the way
Celebrate Your Success
At the end of each season, take time to celebrate your efforts. Host a harvest party where everyone can bring their favorite dishes made from the garden’s bounty Share recipes, exchange tips, and reflect on the joy of gardening together
Gardening together is more than just growing food; it’s about nurturing connections, fostering a sense of community, and embracing the joy that comes from working together So, grab your gardening gloves, invite your friends, and start planting seeds of joy and generosity in your community
and others These individuals, known as working caregivers, embody resilience and dedication, but their dual roles can come with significant challenges
UNDERSTANDING THE SCOPE OF WORKING CAREGIVERS
Canada’s aging population is reshaping the caregiving landscape According to the Canadian Centre for Caregiving Excellence, nearly 8 million Canadians provide unpaid care to family members, which equates to 1 in 4 Canadians as caregivers (Canadian Centre for Caregiving Excellence, n.d.).
These individuals often take on duties such as managing medical appointments, providing emotional support, and assisting with daily living activities.
Alarmingly, 1 in 3 caregivers reports experiencing financial difficulties due to their caregiving role, and nearly half struggle with emotional and physical exhaustion.
This underscores the need for robust support systems and caregiver friendly policies in the workplace.
CHALLENGES FACED BY WORKING CAREGIVERS
Time Constraints: Juggling work hours with caregiving can lead to long days and little downtime
Financial Pressures: Many working caregivers face outof-pocket expenses, such as home care, transportation, or home modifications
Emotional Strain: Constantly shifting between work and a personal caregiving role can lead to stress, burnout, and feelings of guilt
Limited Workplace Support: Despite growing awareness, many workplaces lack caregiverfriendly policies.
STRATEGIES FOR MANAGING WORK AND CAREGIVING
While the challenges are real, working caregivers can implement strategies to navigate their dual roles more effectively
Leverage Workplace Supports:
Some employers offer flexible work arrangements, such as remote work, compressed work schedules, or caregiver leave. Don’t hesitate to discuss your needs with your HR department.
Set Boundaries:
Create clear boundaries between work and caregiving to help you manage each role effectively while prioritizing your well-being.
Tap Into Community Resources:
Explore programs such as respite care, day programs, and local support groups.
Practice Self-Compassion:
Prioritize activities that recharge you, such as going for a walk, spending time with a friend or a hobby Even small moments of doing the things you enjoy can make a world of difference
The Importance of Support Networks:
No one should navigate caregiving alone Building a strong support network can alleviate stress and provide practical solutions
REACH OUT TO
• Family and Friends: Delegate tasks and ask for help when needed Confide in a trusted friend about how you’re feeling
• Caregiver Groups: Join a support group to share experiences and learn coping strategies
• Professional Services: Consider hiring a care coordinator or a caregiver consultant to help with streamlining caregiving responsibilities.
EMPOWERING WORKING CAREGIVERS
Balancing a career and caregiving isn’t easy, but with the right tools and support, it’s possible to thrive in both roles. Working caregivers deserve recognition and resources that empower them to succeed without compromising their well-being.
TAMMY LAUTNER
Tammy is a Registered Social Worker with over 20 years of experience, has dedicated her career to supporting seniors and their family caregivers With expertise in long-term care, community outreach, and navigating complex systems, Tammy understands the unique challenges aging adults and their families face
Through Peace of Mind Consulting, Tammy empowers caregivers with resources, advocacy, and emotional support to reduce stress and make informed decisions As a caregiver to her own parents, she brings personal insight to her work, balancing support with their independence
KIDS’ CORNER
Why was the math book sad?
Because it had too many problems.
What do you call a snowman with a sun tan? A puddle!
Why did the golfer bring two pairs of pants? In case he got a hole in one!
Why did the mushroom get invited to the party?
Because he’s a fungi!
Draw 3 Things
You’re Grateful For Today!
Complete the Picture
Half of the ice cream cone is missing. Complete the picture by looking at the left side.
heartheld health
Written By: Vickie Boechler
Building Empowerment in the Patient-Doctor Relationship
“You are the first line of defence against your own illnesses and must be well informed”. - Ann Hester
There are many ways to build an empowering relationship with your doctor and, while the doctor sees many diverse patients, he uses the same strategies to build the relationship with you but on a personal level. According to a landmark paper, Peabody (1927) stated that without this relationship it is impossible to adequately care for the patient In 2024, Fuehrer et al, sought to identify how physicians build connections with patients, especially in the areas of communication and behaviours What emerged from the study were 5 themes for establishing a relationship-centred approach with patients: focused listening, respect for the patient, engaged curiosity, mutual participation, and self-awareness
Focused listening: The first impression in any relationship is especially important and it involves active listening or listening with concentration to the patient’s story A doctor who types on his computer while you are telling your story does not create a good first impression or a trusting relationship The doctor is disengaged in the patient-doctor relationship when this happens It was found that doctors need to turn away from their computer and directly engage the patient, making eye contact and listening with concentration to what the patient is saying
Respect for the patient: The doctor needs to hold their client in high regard and look at the whole person, not just the symptom (like abdominal pain) The patient is not the abdominal pain in Room 4 Bed C but is a
Engaged curiosity for the patient’s story: Curiosity was found to be important in fostering a connection while sharing understanding and compassion for the patient. One doctor described a desire to understand what expectations the patient had for the visit Another doctor sought to understand what was important to the patient This curiosity enabled providers to elicit information that helped to understand where the patient was coming from and then to provide care in a meaningful, genuine way that the patient was able to participate in
Mutual participation: This domain is so importantimproved bonding in the relationship builds on an equal balance of power between the doctor and patient Both parties are experts: the patient is an expert in their own health experience and the doctor is an expert in medicine The patient should always make their own decision as long as they are properly informed by their doctor. Doctors should be empowering the patient to be involved in managing their own care. Teaching and mentoring the patient is important so they can build that equal balance of power with the doctor and be independent of the doctor at times.
Self-Awareness: One of the most important ways to improve authentic relationships with patients is for health care providers to improve understanding, be sensitive, and experience the feelings of a patient (empathy and compassion) When it comes to the patient-doctor relationship, there is no standard approach to authentic interactions Real connection relies on both parties to honestly express their thoughts and feelings (Fuehrer, 2024) With an appreciation for ones own values, beliefs, emotions and boundaries sometimes it is best to be transparent and say, “I don’t feel we have a connection” or, “This isn’t working for me- how can we do this better?”
Many patients do not understand how to communicate effectively with their health care providers. It makes sense that a layperson cannot grasp the anatomical and physiological principles that took their doctor years to learn. Also, doctors often forget that patients do not always understand medical words and terms. This disparity is the cause for missed or delayed diagnoses, excessive testing and inadequate treatment (Hester, 2022).
Working with your doctor to improve the relationship:
The ongoing relationship between any patient and provider is based on two-way communication with mutual participation being the key to the whole relationship. The Alberta Health Charter (2014) sets out the roles and responsibilities of both patients and providers within the health care system. If the relationship is one way, the result is excessive testing, missed diagnosis, extra follow up visits, too much time off work, poor outcomes, ineffective medication or too much-too little, and prolonged suffering (Hester, 2022).
Have your story ready before the doctor walks into the room (Haupt, 2023; Hester 2022). Write it down at home along with your biggest worry/concern and read it to the doctor There are eight things the doctor is looking for in your present illness: location (where is it); duration (how long does it last); quality (what is it like); things that change it -make it worse or make it better; other signs/symptoms; timing (when is it happening-all the time, short/long periods), context (what were you doing, where were you); and finally, how severe it is (prevents you from doing what?) Typically the info is based on the pain scale 1-10 with 10 being the worst pain ever experienced
Always take an advocate with you: A friend or a family member It’s often hard to remember everything the doctor talks about during a visit because of the patient’s anxiety A second pair of ears can make a big difference in the end result
Take notes at the visit using your journal or have your advocate take notes
Ask specific questions like, “Is there anything I need to watch for, can you refer me to a specialist (Haupt, 2023 )?”
Ask for clarification if you don’t understand what they are saying.
Ask if there are other options or if this is the only one.
Request a summary of the visit at the end.
If you don’t communicate your concerns about the failed relationship with your doctor, how will they know? Be vulnerable even if it feels uncomfortable (Haupt, 2023) If you stay silent and don’t give them any feedback, how can they improve their relationship with you? This is especially difficult if your non-verbal communication and compliance says everything’s OK
Have you ever thought about your communication style? Have you ever told your doctor, “I don’t understand what you are telling me- can you explain that in plain language?” Be relentless and don’t give up easily!
You are entitled to say things like, “Doctor, can I be honest and transparent with you? I’m not happy with how this visit went, can we come to a mutual understanding so that I am participating in my own care plan?
Or something like, ”I would like to end today’s visit by resolving my biggest issue -how should we address this together without my having to wait a long time for a follow-up visit (Haupt, 2023)?”
Remember, doctors are all different and in time you will learn what is and is not significant for your doctor (Hester, 2022) However, they should all match what matters to you!
Look up Navigators in InformAlberta ca to help you navigate the Alberta Health System (all providers and services) This website is the best kept secret! T A K E A W A Y S
Be prepared to visit your doctor, do not just “wing it” Have your concerns written down in point form
Stick to the present concerns, don’t go back too far in your medical history
Talk to your doctor if you are not getting what you need. How will they know if you don’t tell them?
Keep a journal of your healthcare journey.
Consider buying the book “Patient Empowerment 101” by Ann Hester.
MyHealthRecords App
Open your phone’s camera and point it at the QR code below A yellow link should pop up Click it to be taken to the website to learn more
Keep a journal of your doctor visits, tests (blood, urine, x-rays, ultrasounds, scans), diagnoses, medications (doses, frequency, start/stop dates, interactions, side effects), and summaries or recommendations from each visit. Include referrals to specialists and have a separate page in the journal for each doctor. The journal can be organized in a variety of ways and Hester (2022) has some great ideas
Use Alberta’s MyHealthRecords to keep informed I cannot stress this one enough! This official Alberta Health online record is in real time and is invaluable for patients who want to self-manage their care or are participating in their care in concert with their doctor. The magical thing about your record is that you will get your results for tests done the day of, before the doctor does. This allows you to be proactive and make appointments to discuss abnormal results - you don’t have to wait for the doctor to call you.
The tests have links to myhealthalbertaca explaining what the test is for and the normal values Abnormal values are pointed out for you You can do a look back in time over a whole year in myhealthrecords to see if the values in your tests are improving or not; you can chart the results and print them off to discuss with the doctor on your next visit.
I like to keep an eye on my A1C because I am pre-diabetic, this way I can manage my diet and activity and keep my blood sugar from going higher I can talk to my doctor about diet and get a referral to a Registered Dietician if I choose Or I can go to the Diabetes Canada website where I can find lots of tools to help me manage my A1C
If all else fails, before you look for a new provider, let the doctor know what you experienced and how it made you feel. Only then can they improve their practice.
You can also notify CPSA and file a complaint online about a registered member (the doctor) if a very serious incident occurred
Finding a New Doctor
There are some things patients can do to set hemselves up with a doctor hey can work with and trust. When you set out to find a new doctor and make that nitial appointment to meet he doctor, the visit determines whether this is a good fit for the patient and for he doctor
Will the new doctor listen to your concerns (active istening) and give you ample ime to address them?
Did they explain your health concerns using language you could understand?
Did you feel respected, were you able to participate equally in the conversation regarding your care plan?
Did you feel heard (Fuehrer, 2024; Hester, 2022)?
Pick a doctor who has similar beliefs and values and who has the capacity to work with you to determine an outcome that both of you will find acceptable
You will want a provider who genuinely listens to you and accepts some of your suggestions so there is mutual participation in the relationship.
A doctor who does a check in with you and says, “Are you Ok, do you agree with me, how can I explain this better?”.
Find a doctor that might phone after hours to see how you are doing after a difficult treatment or procedure. Just that extra ‘above and beyond service’ goes a long way in developing a positive relationship. Maybe you are a caregiver looking for a doctor that does house calls for a homebound family member
When you need a new doctor, you can call 811 for a list of “doctors taking new patients”
You can also call:
The College of Physicians and Surgeons of Alberta at 780-423-4764
The Westview Primary Care Network at 780-9609533
Community Health Navigators (CHNs) provide navigation services to patients living with multiple chronic conditions CHNs are not health professionals (HPs), such as doctors or nurses, but they support the work of HPs by assisting with system navigation, self-management, and social connections.
You can access navigation services by: Using the website, www.informalberta.ca. This website provides a list of all Alberta Health providers and services You will find, FCSS of Stony Plain at 780-963-8583 for Stony Plain and Parkland County Bridging Connections Navigation Services provided by FCSS Spruce Grove 780-962-7618 for Spruce Grove and Parkland County
Note that FCSS has a new name: Community Social Development (CSD)
In summary, you are your own best advocate You have the choice to make the most of your present patient-doctor relationship and also know that you can find another provider who will work with you better (but if it’s not broke, don’t fix it as they say). Your voice matters and only when you become an empowered patient can you empower your family and friends to do the same (Hester, 2022).
Disclaimer:TheinformationinthisarticlewaswrittenbyVickieBoechlerBScN,MNandisintendedforinformationpurposesonly,nottogiveheathadvice Thisinformationdoes notreplacethehealthadviceofaphysicianoranyotherhealthcareprofessional
References: AlbertaCHN–AlbertaCommunityHealthNavigators;accessedonlineFebruary12,2025 AlbertaHealth (2014) AlbertaHealthCharter|Albertaca;accessedonlineFebruary12 2025 AlbertaHealth (ND) myhealthrecords;https://myhealthalbertaca/myhealthrecords;accessedonlineFebruary12,2025 CPSA (ND) Complaints-CollegeofPhysicians&SurgeonsofAlberta|CPSA;accessedonlineFebruary12,2025 Fuehrer,S,Weil,A,Osterberg,L,Zulman,D,Meunier,M,Schwartz,R (2024) Buildingauthenticconnectioninthepatient-physicianrelationship;accessedonlineFebruary12,2025 Haupt A (2023) 6thingstodoifyourdoctorisn’tlisteningtoyou Timecom; accessedonlineFebruary12,2025 Hester,A (2022) Patientempowerment101:Morethanabook,it’s anadventure Amazonca,AchesonAB ISBN:9798363626036 Peabody,F (1927) THECAREOFTHEPATIENT|JAMA|JAMANetwork;accessedonlineFebruary12,2025
HEARTFELT HEALING
WITH BRIANNE
How to Release the Energy of Others
I remember it like it was yesterday- I had scheduled my first reiki session for February 2019 I was excited more than anything and unsure of what to expect
I walked in eager and open. What happened in that 60 minute session I will forever describe as ‘life changing’ In that single session I realized how little I knew about my body, how little I had healed from my past traumas, and how much work I had ahead of me
From there I became obsessed (in a healthy way) with self-improvement on a deeper level, and my journey of healing from trauma and regulating my nervous system really took off I became aware of the fact that I am an empath and really sensitive to other people- and suddenly, my whole world changed.
The truth is that the energy of other people can really impact us- and it’s important to be doing what we can to release everything that does not serve us or is not in alignment with us.
The first step to protecting your own energy is just to create some awareness around yourself, your own life and the people around you. Ask yourself- what types of energetic states feel good to you and improve your own mood/mindset, and which ones bring your vibration down?
Sometimes simply putting up boundaries or utilizing the tools below can help with this- and other times, you may find that you need to eliminate certain relationships or connections from your inner field
There is nothing wrong with this, and although it can be hard, it can sometimes be the best thing for us. Ultimately only you can make this decision for yourself and recognize if distance is the best way to feel relief
However, here are some great tools for you to try to protect your own energy:
Screen Door Visualization– This is probably one of the easiest techniques. When engaging in conversation and that person is talking to you, envision yourself as a screen door. Picture their energy flowing off of them and THROUGH you, being released for the both of you
This is an extremely powerful concept, because normally, we tend to behave more like ‘sponges’, soaking up the energy of others and holding onto it as if it was our own This is where a lot of the trouble lies, as holding onto energy that isn’t yours can manifest things like disease and illness.
g- When you are lying at the end of your day to sleep, you simply yes and visualize cords ming out of your body in s
symbolize the energy ment to anyone you ontact with during your uld reflect emotions, houghts, or perhaps umstances or even ur to-do list.
lize these cords, you ture a beautiful, bright, te light coming down ghest point of the aight down to you. As aches you, picture it ords one-by-one, and as cord is cut and dissolves
through this until the white light ely surrounded you and more cords present. it helps to say to m letting this go for if needed, I will come morrow’.
is quick, and after you ew times, you might find falling asleep even e cut all the cords!
as it symbolizes that you e balanced energetic hat you don’t have to ything to feel relief.
Shaking- the idea behind it is that energy can often become stagnant and get ‘stuck’ in the body Releasing it on our own can sometimes be a challenge unless we are having a professional do it for us (like I did with reiki)
Shaking helps us to release this stagnant energy and basically ‘shake it off’ of our body It is a natural way to release anxiety and instantly calm us down If we look at an animal that has just experienced a life-threatening situation, we see them shake afterward This is a natural occurrence in the animal kingdom, but we, as humans, have been conditioned to ignore this innate coping mechanism and pretend like we are just fine.
Often after massive traumatic events, we see people go into a shock-like state where they are shaking. We have been conditioned to believe that this means there is something wrong and that we need to ‘stop’ the shaking from happening, rather than allowing the body to release as it is trying too
Therapeutic shaking helps to release tension and return the body back to a state of homeostasis as it activates the parasympathetic nervous system (aka our rest and digest system), signalling our brain to relax and let go It also helps to activate our lymphatic system, which helps the body get rid of toxins
Just as it sounds, shaking is the practice of actively and vigorously shaking the body- preferably to a song that gets you moving You can do this anywhere from 3 to 10 minutes a day, but if you’re new to it, one song will likely be more than enough to leave you out of breath and tap into this release.
So, what exactly is energy?
This is a loaded question and not one that h answer However, the simplest answer is th everything is energy You, I, and every singl plant, insect, animal and thing on this plan energy.
We are all made up of tiny, microscopic, vib atoms And it is said that if you were to com size of the ’empty space’ (aka energy) betw of these atoms to the size of the atoms the the space between makes up roughly 99% Meaning: we are 99% empty space (aka ene
Now because the atoms of every person an everything on this planet are vibrating-that that we are sending off vibrations of energy times Think of the sayings like ‘you could c tension in that room with a knife‘, or ‘I could feel her eyes burning daggers in me‘.
Or what about when you have a loved one, friend, family member or partner, and you c shift in their energy. Whether they are happ angry, stressed, frustrated- you can just tell that?
Well, that is because that particular person out a vibration of their energy into the worl are picking up on it. How can the energy of effect you?
With every person on this planet emulating energy of their emotional state at all times, become an energy cluster. And if you’re an healer, or someone who is just sensitive to of others- it can be very overwhelming No longer are you just aware of the energe others- but now you are actually absorbing taking it on, which can become a problem own health in all aspects
In addition, we tend to mimic those around without even realizing it- an effect called th Mirrors. Generally, we surround ourselves w who are an energetic match to us– whethe positive or negative If we tend to be surrou those who are energy ‘suckers’, we can ofte drained and burnt out. If we tend to be sur those with toxic energy, we can often feel q negative in our own outlook And similarly, to be surrounded by those who are ‘happier’, we will likely be in a better place and have a more positive outlook.
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You can participate in COMPASS online in a group format or sign up for our selfpaced, on-demand course. Over the four weeks you’ll learn about these topics:
• Being a Caregiver
• Managing Your Stress
• Balancing Relationships
• Navigating the System
1.877.453.5088 support@caregiversalberta ca | caregiversalberta ca
