Issuu

HEARTHELD MAGAZINE

FEATURING LITTLEBUGS &ME

SETTING PERSONAL BOUNDARIES: A MOM’S GUIDE TO SAYING ‘YES’ TO HERSELF

HOW DOES YOUR KINDNESS RADIATE INTO THE WORLD?

ROMANTICIZE YOUR LIFE: HOW TO WITH HEARTHELD

GUESTSOF TH

CoralKonanzPhotography

Hi,I’mNicole! I’maSpruceGrovephotographerwhoisdrawntobeautiful items,andlovingconnection WhenI’mnottakingpictures,Ilovepainting lovelightandairy,true-to-colourphotos,I’dlovetoworkwithyou! wwwnicolezeephotographycom

NicoleZeePhotography

KidsZone

Wanttobeaguest? Connectwithus!

PHOTOGRAPHY

JaniceisaStonyPlainbasedphotographerservingthegreaterEdmonto fromweddings,newborns,families,andbrandingforsmallbusinesses W enjoysspendingtimewithherfamily

WildflowerPhotography

Welcome!I’mCoralKonanz,aParklandCountyphotographerservingtheEdmonton,StonyPlain,andSpruce Grovearea,specializinginpetphotography,dogandownerportraits,lifestylesessions,maternityphotography, andempoweringboudoirphotography Myworkiscenteredaroundconnection,emotion,andauthenticity capturingthemomentsandrelationshipsthatmattermost

ShaniaLeighImagery

BasedinAlberta,Canada,Shaniaisaphotographerwithatrueloveofvisualstorytelling Shecreatestimeless imagesthatpreservenotjusthowadaylooked,buthowitfelt Asahopelessromantic,she’sespeciallydrawn toweddings,engagements,andcouples,thoughshe’salwayshappytodocumentwhateverchapteroflifeor projectyou’rein Outsideofphotography,Shaniaenjoysgardening,reading,constructionprojectsandfinding beautyinthelittlemomentsthatofteninspireherwork(especiallyherfourkidsandcrazyfarmanimals)

Ifyouwouldliketosubscribe,Heartheld Magazineisaninvitationtoslowdownand enjoycreativity,connection,andintentional livinginprint Subscriptiondetailsare availableatwww.heartheldmagazine.ca.

HeartheldMagazinegratefullyacknowledgesthe supportoftheGovernmentofAlbertathroughthe MagazinePublisherOperatingGrant Weare thankfulforthissupportaswecontinuecreating printexperiencesrootedincommunity,care,and connection

CONTACTUS||MailingAddress:c/oJasmineJenne,511554Avenue,StonyPlain,ABT7Z1B8Email:heartheldmagazine@gmailcom

BeThatGirl

P D i &Co om

TJAneca

DonnaleaFerguson AroundtheNook

TheToyShare

RyderJenne DirectorofOperations

Treaty 6 Land Acknowledgment

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 Verdant Paper Co.

Letter from the creative director

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.

Jasmine Jenne Creative Director

Grace-Filled Business

Ask A Digital Expert...

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

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!

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

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

Hello! We are Megan and Greg, the proud owners of Verdant Paper Company!

We are nature lovers and card senders ourselves We believe that appreciation and celebration of our loved ones is important and a handwritten card is one of the most genuine ways to show that Whether it be sowing seeds in our garden, hiking our beautiful province, enjoying the fields of the family farm, or basking in the rays of sunshine with our dogs, we are grateful for our connection with the land and the people around us.

The definition of Verdant is “green and growing” or “deeply green” and that is at the heart of our work We create stationery items meant to cherish the connection between people, and the connection to our natural world. All of our designs are inspired by nature, designed by us at home and are printed on either 100% recycled cardstock or plantable seed paper! Also, all of our cards, prints, and envelopes are made using 100% post-consumer recycled paper, from suppliers that are FSC certified

r w h friendly card that will make your gesture last as the recipient gets to plant the card and watch your love grow!

Sending and giving cards never goes out of style and we hope that you find our eco-friendly collection of bookmarks, gift tags, greeting cards, and art prints to be the perfect addition to any occasion

Working on custom projects and helping visions come to life is our bread and butter! Whether it may be business cards for your company, memorial cards to celebrate a loved one’s life, earth friendly promotional items, or any project that you have in mind, never hesitate to reach out to us with any ideas regarding custom printing

We would love to be your stationery supplier for any of life’s big moments and every small joy in between We truly can’t wait to get Verdant Paper Co. products into your hands!

HOW DOES YOUR KINDNESS RADIATE INTO THE WORLD?

Your kindness leaves a mark, even when you don’t see it. Let’s find out how your energy moves through the world.

A friend texts you in a panic. You ...

Drop what you’re doing and talk it through

Send them a voice note and a cute meme

Make them laugh and offer a change of scenery

Ask what they need, and show up with snacks just in case

ent to give is: specific kes them smile nd quirky they need to hear it ving a rough day. You ... mile ly hold space Crack a joke to break the tension

Quietly step in to help without being asked

Your idea of a kind gesture is:

Writing a thoughtful note

Sharing something that helped you

What fills you back up when your cup feels empty?

Deep conversation with someone who gets you

Time outside and fresh air

Music, dancing, or anything creative

A moment alone to breathe and reset

Studies show that kindness is contagious when someone witnesses an act of kindness, they’re more likely to pay it forward. That means your one small act? It could spark a whole wave of goodness without you even knowing.

Your kindness is most powerful when...

You leave your mark on the world by:

IF YOU ANSWERED ...

Mostly A’s – The Soul Soother

Your kindness is gentle, grounded, and full of depth. You see beneath the surface and meet people right where they are Just by listening, you help others feel known and understood. Your presence is calming, and your words often echo in people’s hearts long after you’ve said them.

Mostly B’s – The Light Lifter

Your kindness shows up like sunshine: bright, warm, and always welcome. You have a gift for making people smile in the middle of an ordinary moment. Whether it’s a wink, a meme, or a kind word at just the right time, your joy spreads more than you realize.

Mostly C’s – The Joy Creator

Your kindness is playful and surprising, like confetti in human form. You’re the person who makes the everyday feel like a celebration You remind others not to take life too seriously, and your spark has a way of helping people fall in love with life again.

Mostly D’s – The Quiet Hero

You show your love through action and presence. Your kindness isn’t always loud, but it’s powerful When someone needs help, you’re already there. You make the world softer by being someone others can rely on, and that steady, solid energy makes people feel safe and loved.

My love of sewing started in high school with a very special instructor who first taught me the craft. She didn’t just teach us how to sew , she showed us how something simple like fabric and a pattern could slowly take shape into something you could actually wear and enjoy I loved the whole process: choosing patterns, picking fabrics, and watching an idea turn into something real

Then life moved on, as it tends to do

Nearly twelve years ago I married my husband, Nethanel, and today we have four beautiful children: Lydia, Samuel, Aveline, and Laura Like many seasons of motherhood, those early years were full and busy, and sewing slowly faded into the background

It wasn’t until more recently that I rediscovered it again

At first, I started sewing clothing for myself. My style as a mother had changed, and I could never quite find what I was looking for in stores. I wanted pieces that felt comfortable, timeless, and still beautiful. Around the same time, I began sewing clothing for my children as well. I wanted pieces that fit their unique little bodies and could be worn and loved for more than just a few short months.

Eventually I reached a funny point where my children didn’t really need anything else sewn for them but I still loved sewing

With my husband’s encouragement, that love turned into something a little bigger. I started Little Bugs & Me, named after my daughter Lydia who I’ve always called “Little Bugs” She was the inspiration behind it all

The brand first grew around handmade pieces for littles bows, bow ties, and clothing designed to be both beautiful and practical Each piece is made slowly and carefully I always prewash and dry my fabrics before cutting them, because I would much rather any shrinking happen before the garment is made than after someone brings it home There is a lot more ironing, cutting, and pinning involved than people might expect before the sewing even begins.

Over time, Little Bugs & Me began to grow alongside my own experiences as a mother. After a particularly difficult pregnancy and postpartum season with our fourth child, I found myself navigating something many women quietly experience learning to accept that my body had changed. That season shifted the way I thought about clothing, and eventually it led me to begin creating dresses for women as well

I truly want women, especially mothers, to feel seen Our bodies change so drastically through pregnancy and postpartum, but even beyond that sometimes month to month I want women to know they are not alone, and that they don’t need to hide behind clothes that make them feel less than the beautiful women they were made to be

Today, Little Bugs & Me creates handmade pieces for both littles and ladies. Many mothers love the option to match with their children, and there’s something really special about those small shared moments whether it’s a family gathering, a market day, or just an ordinary afternoon together.

More than anything, I hope that when someone sees one of my pieces they feel that sense of “finally” Finally something that feels timeless Finally something comfortable Finally something that feels like it was made with real life in mind

Every piece I create has first been tested and loved by my own “little bugs” and me And I truly hope you love them just as much as I loved making them

YOU ARE ALTOGETHER BEAUTIFUL MY DARLING; THERE IS NO FLAW IN YOU.

Song of Songs 4:7 NIV

C R E A T I N G B E A U T I F U L

H A N D M A D E P I E C E S F O R Y O U A N D Y O U R

L I T T L E S

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.

More Than a Meal: The Heart Behind MVP Meal Prep

Inaworldthatmovesfast,wherecalendarsarefull,expectationsarehigh,andtimefeelslikealimited resource,somethingassimpleaseatingwellcanquicklybecomeoverwhelming.Formany,healthyeating becomesanothertaskonanalreadypackedto-dolist.AndforChristina,thefounderofMVPMealPrep, thatwasexactlytheproblemshesetouttosolve.

Atitscore,MVPbeganwithasimplebutpowerfulrealization:healthyeatingshouldn’tfeellikeasecond full-timejob.

Built for Real Life

ForChristina,theinspirationforMVPMealPrepcame fromwatchingherpersonaltrainingclientsstruggleto balancedemandingscheduleswiththeintentiontoeat well Longworkdays,gymsessions,family responsibilities,somewhereinbetweenpeoplewere expectedtoplan,shop,cook,andclean.

Moreoftenthannot,thatledtowhattheteamatMVP MealPrepdescribeas“saddesklunchesandtakeout regrets”

MVPwascreatedtodisruptthatcycle

Itstartedoutsmall–Christinamademealsforahandful ofpeoplewhoweretoobusytomaketheirownhealthy meals Whatwassupposedtolastfor4monthsturned intoayear!Itignitedherpassionforfoodinawholenew light.

Real Food for Real Life

Fastforward2yearsandMVPMealPrepCo officiallyopenedfor businesswiththesamepassion,butonaslightlybiggerstage

Insteadofaskingpeopletodomore,MVPMealPrepCo.removesthe frictionentirelybyofferingfresh,chef-craftedmealsthatareready whenlifegetsbusy Mealsthatdon’trequireprep,planning,or compromise Mealsthatmeetpeoplewheretheyare

BecauseforChristinaandherteam,thegoalisn’tperfection,it’s sustainability

Inanindustryoftendominatedbylarge-scaledistributionandfrozen products,MVPdecidedtotakeadifferentpath.They’vechosento prioritizefreshness,locality,andconnection.

Mealsarepreparedand deliveredlocallywithinthe Edmontonarea,ensuring qualitycontrol,consistency, andastrongerconnection tothecommunitythey serve

Thislocal-firstmindsetis morethanoperational,it’s philosophical

Behindeveryorderisa commitmentnotjustto convenience,buttocare To creatingsomethingthat genuinelysupportspeople’s livesratherthansimply fillingagap,anddoingso whilecreatingjobsherein thecommunity

Fresh, Local & Intentional

AsEdmontoncontinuestogrowandevolve,sodoesthedemandforservicesthatsupportmodernlifestyles.MVPMealPrepis steppingintothatspacewithintention.Notasjustanothermealdeliveryservice,butasasupportsystemforbetterliving.

Bymakinghealthyfoodmoreaccessible,moreconvenient,andmoreconsistent,MVPishelpingtoshiftthewaypeople approachnutrition,seeingitnotasachore,butasafoundation

Afoundationforenergy

Forproductivity

Forshowingupfullyineveryareaoflife

Atfirstglance,MVPMealPrepoffersconvenience.Butatitscore,itofferssomethingmoremeaningful:theabilitytotakecare ofyourself,evenwhenlifegetsbusy.

It’sareminderthateatingwelldoesn’thavetobecomplicated,thatgoodfoodcanstillbesimple,andthatsometimes,themost impactfulchangescomefromremovingthebarriersthatstandintheway

Becausewhenpeoplearefuelledproperly,everythingelsebecomespossible.

BE THAT GIRL

Be that girl who prioritizes herself to feel her best from the inside out

WITH TJ ANECA

EMBRACING YOUR FULL HEALTH POTENTIAL: NUTRITION, FITNESS,

AND MINDSET

Let’s talk about living your best, most vibrant life. It’s not about quick fixes or extreme transformations; it’s about finding balance, making small changes, and building habits that stick. When you focus on nurturing your body through proper nutrition, fitness, and mindset, you’ll start to notice positive shifts not just in your body, but in your life as a whole It’s all about those three powerful pillars: what you eat, how you move, and how you think

Start by giving your body the love it deserves with nutrient-dense foods that energize you It’s not about counting calories or obsessing over every bite it’s about fuelling your body with whole, real foods that make you feel good Think vibrant salads, hearty grains, lean proteins, and healthy fats foods that give you the energy you need to show up as your best self Keep it simple and delicious and remember: it’s about progress, not perfection!

Next up: fitness. But here’s the thing exercise doesn’t have to feel like a punishment. It’s a chance to celebrate what your body can do. Whether you’re into strength training, yoga, dancing around your kitchen, or simply going for a walk, find movement that feels good to you When you enjoy it, it doesn’t feel like work It’s about building strength, confidence, and energy not just burning calories

And then there’s mindset, the secret ingredient that ties it all together When you believe in yourself and approach your health with a positive, empowered mindset, you’ll see results in ways you didn’t even expect Start each day with gratitude and affirmations, and don’t be afraid to remind yourself how amazing you are Your mindset is your superpower use it to fuel every choice you make on your health journey.

When you start incorporating these practices into your routine, you’ll begin to feel more energized, stronger, and more in control. It’s about embracing the process, being consistent, and showing up for yourself every single day Health isn’t about perfection, it’s about progress and making choices that help you live life to its fullest

If you're ready to take the next step, I’ve got your back. Together, we’ll create a personalized plan that combines nutrition, fitness, and mindset tailored to your life

Let’s make health a fun, sustainable part of your routine one that works for you!

I am a half-Japanese mama to 6 kiddos, a grandma, and wife to an amazing hubby

I have been a stay-at-home mom for a lot of years and have loved *almost* every moment But as my kids have gotten older, I find myself wanting to do something that fulfills me again and that is to help other women become the version of themselves that they love!

I have spent far too many years not loving myself or feeling embarrassed that I was just a "stay-at-home mom" while at the same time feeling guilt and shame for seeming ungrateful for my life When I started to focus on ME by making my physical health and mental health a priority, that's when everything shifted I know that I am worthy of everything I desire I value myself and I feel free to BE THAT GIRL

THE QUIET WEIGHT YOU’VE BEEN CARRYING

There’s a kind of weight that doesn’t always have a name It lives in the tabs you keep open in your mind, in the way your body stays slightly tense even in moments that are meant to feel easy. You move through your days handling what needs to be handled, showing up where you’re needed, keeping things going And from the outside, it can look like you’re doing just fine

But underneath it, there’s a steady hum of holding and you’ve been carrying it for longer than you realize

Sometimes we don’t notice how much we’ve been holding until we’re given a moment to soften Not fix, not figure out just notice The tired that doesn’t quite go away, the thoughts that keep looping, the way rest doesn’t always land the way it should. None of it means something is wrong with you More often, it’s a sign your body has been doing exactly what it was designed to do – protecting you, supporting you, keeping you moving.

And it may be gently asking for something different now

HIRE A HEALTH COACH

This is where support can begin to look different. Not more effort, not more discipline but something that works with your body

Tools like the NuCalm app are designed to help your system shift out of that constant state of holding, offering your body a way to settle into calm in a way that feels natural and supported

It’s not about forcing yourself to relax it’s about allowing your body to remember how

What have I been carrying lately that I haven't given myself permission to acknowledge?

hello I’m

Shantel Wawryk

I support women in finding a more sustainable way to move through life With a deep understanding of the nervous system and a thoughtful blend of sciencebacked tools, my work is centred around bringing gentle awareness to the patterns of stress, fatigue, and constant output so many of us have learned to live with.

My approach to well-being is grounded, supportive, and deeply human, focused on regulation, restoration, and a return to calm

I don’t believe you have to keep pushing to feel better. I believe real support meets you right where you are.

Rocky Road Dip

Rocky Road Dip is a creamy, nutty dip that is perfect as a snack or a dessert! Cream cheese, peanut butter, yogurt, marshmallows, nuts and chocolate chips are blended together and, paired with your favorite dippers, will definitely be a hit at your house!

Servings: 8 | Prep Time: 15 mins | Total Time: 15

INGREDIENTS

4 oz cream cheese

¼ cup peanut butter

¾ cup plain yogurt or greek yogurt

1 teaspoon vanilla

⅔ cup powdered sugar

½ cup mini marshmallows cut up

1 cup mini chocolate chips

⅓ cup pecans

DIRECTIONS

1.With a mixer, blend the cream cheese, peanut butter, greek yogurt and vanilla till creamy.

2 Add powdered sugar and blend

3 Fold in mini marshmallows, mini chocolate chips and pecans

4 Turn out into a serving dish and refrigerate until ready to serve

5 Serve with fruit, Nilla wafers or pretzels

What Dippers To Use?

I love to use mini pretzels, or thin pretzels, but you can use Nilla wafers, vanilla or chocolate cookies, graham crackers, bread sticks, or your favorite cracker. Bananas would be delicious dipped in this as well! Use your imagination, but I personally love the sweet and salty combination of a cracker or pretzel mixed with the flavors in the dip!

If you prefer a nut free snack, simply omit the nuts and the peanut butter, and use only 1/2 cup powdered sugar. It will be delicious even without the nuts!

Breaking Stigma Around Therapy in Black Communities: Addressing Barriers to Seeking Mental Health Support

Let’s start with some honesty In many Black communities, therapy has not always been “our thing” For some, it has been seen as something other people do For others, it has been misunderstood, feared, or quietly discouraged Yet, more and more, we are realizing something important: strength and support can exist at the same time

Mental health struggles do not discriminate Stress, anxiety, burnout, grief, and emotional pain show up in every culture, every family, and every community The difference is not whether we struggle, but whether we feel safe enough to talk about it (unfortunately, many of us don’t)

One major barrier to seeking therapy in Black communities is stigma. Many people grew up hearing messages like “pray about it" (insert Nigerian mother’s voice here),” “be strong,” “we don’t talk about family problems outside,” or the classic “you’ll be fine”. Faith, resilience, and community are powerful and meaningful sources of support, but sometimes we need additional tools Therapy does not replace faith, family, or strength It simply adds support where support is needed

Another barrier is mistrust Historical and ongoing inequities in healthcare have left many Black individuals feeling unheard, misunderstood, or judged Some worry they will not be culturally understood Others fear being labeled, dismissed, or seen as weak

These concerns are real and valid The good news is that mental health spaces are slowly becoming more culturally responsive, more diverse, and more aware of the lived experiences of Black individuals and families

There is also the “strong Black person” narrative The idea that you must carry everything, handle everything, and never fall apart While resilience is beautiful, constantly carrying heavy emotional weight alone can be exhausting Seeking mental health support is not weakness It is awareness, courage, and self respect

So what is therapy, really?

B A L A N C E

What Does Seeking Mental Health Support Look Like

Contrary to popular belief, therapy is not lying on a couch while someone silently judges you (I know, I was shocked too when I first went to therapy) It is a conversation A safe, confidential space where you can speak freely, make sense of your experiences, learn coping skills, and understand yourself better.

Sometimes you laugh. Sometimes you reflect.

Sometimes you realize you have been holding too much for too long.

Breaking stigma starts with small shifts:

Talking openly about mental health

Normalizing emotional struggles

Encouraging support without shame

Seeing therapy as a tool, not a last resort

You do not have to be in crisis to seek therapy. You do not have to have it all together before asking for help. And you certainly do not have to carry everything alone.

And if you are still unsure about therapy, that is okay too. Curiosity is a good place to start. Conversations are a good place to start. Even reading this is a good place to start. Because taking care of your mind is just as important as taking care of everything else you show up for every day

Ella is a compassionate Registered Provisional Psychologist who creates a calm, trauma-informed space for clients navigating anxiety, depression, life transitions, identity exploration, and family dynamics

Using an integrative approach that draws from CBT, Solution-Focused Therapy, and culturally responsive practices, she meets clients where they are and collaborates on what feels most supportive

Ella values balance, connection, and intentional care in her work

If you’d like to learn more or book an appointment, visit balancepsychservices.ca/team/ella-uyo

Disclaimer: Information provided through Balance Psychological Services' posts is meant for educational purposes only This is NOT medical or mental health advice If you are seeking mental health advice, please contact us directly at (587) 985-3132.

heartheld health

Written by Vickie Boechler

Playing Safely: Preventing Injury

“Play is not frivolous it is brain building…and promotes the process of learning” M. Yogman

It’s summertime! Playing outside is a big part of any child’s day. The role of play in a child’s world is crucial to help them progress through developmental stages that nurture physical, mental, and social health (Yogman et al, 2018)

What is free play?

Free play (play directed by the child) and access to unstructured play is known to help their well-being and development Have you ever seen a child at Christmas get the toy of the year and then proceed to play with something else that isn’t even a toy? Here is an example from my childhood: I remember my brother and I when we were 4 and 2 years old playing outside in a red box for days that was in the ditch on the farm just by our farmhouse It was a huge box (but really it was not) and we had so much fun using our imaginations that carried us into far away places with imaginary friends like the stories that our parents read to us at bedtime. I will never forget that red box!

We want our children to play outside, have free time for themselves, and be able to play with their friends too For example, younger children love to ride their tricycles up and down the sidewalk and older children ride bicycles up and down the block or just hang out with friends Younger children like playing dress up or make believe, and older children like playing summer hockey with a net and a ball

It is so much more fun when parents take their children to a playground with state of the art playground equipment Sometimes children go by themselves at the discretion of their parents This leads so nicely into risky play

Play is not just about fun but about taking risks, testing boundaries, and experimenting (Yogman et al, 2018)

What is Risky Play?

Risky play is exciting and thrilling forms of physical play that involve uncertainty and a risk of injury It is play at heights, at speed, near fire or water, with dangerous tools or where there is a risk for getting lost.

There are benefits to risky play but there needs to be a balance between risky play and injury prevention.

Benefits of risky play include keeping children active and helping them make their own decisions. For example, when children decide which piece of playground equipment they will play on and who they will play with, this promotes confidence, independence, and cognitive development Play is voluntary, fun, and spontaneous (Yogman et al, 2018)

Playing with adults promotes reciprocal interactions between the child and parent/caregiver which is a crucial part of healthy relationships

What is Injury Prevention?

Injury prevention is an effort comprising of risk assessment, hazard analysis, and inspection of the environment (e.g., home, playgrounds, or workplaces) in order to prevent or minimize the severity of physical injuries before they occur. Injury prevention is important in improving the quality of life of the population (SafetyCulture, 2024).

Play and injury prevention are tied together in all areas of play, but I will only discuss 3 of these areas that impact children when playing: playground safety, water safety, and fire safety. Although children technically don’t play with fire there are special precautions to take when children are exposed to a campfire during the warmer seasons.

Playground Safety

In children, falls are the number one cause of injury hospitalizations, emergency department visits and disabilities (Parachute 2021) The top causes of serious injuries from falls age 0-4 years are: furniture, playground equipment, and stairs For 5-12 year olds the top causes are: playground equipment, skates, skis, boards, and slips, trips, and stumbles

Playground equipment is a trending cause for injury to all children Most playground injuries are a result of children falling from the equipment, but other injuries can also happen if a child gets cut by or caught in equipment (Caring for Kids, 2017) Public playground equipment and spaces should follow the Canadian Standards Association that helps to prevent playground hazards When choosing a playground make sure the equipment is right for your child’s stage of development and age; that your child can reach and climb equipment on their own The playground equipment should be in good working order and have strong handrails and barriers to prevent falls The child’s clothing should have no drawstrings which can get wrapped and trapped in equipment and skipping ropes are not allowed around playground equipment.

Some communities have non-traditional outdoor play spaces instead of playground equipment that are less expensive like water play areas These are designed to challenge children’s development without the risk of injury Visit wwwevergreenca to see examples of alternative play spaces (Caring for Kids, 2017)

Water Safety

Drowning is the leading cause of injury-related death among children ages 1-4 years (Safe Kids Worldwide, ND) In ninety-two percent of the drownings in children under 5 years, the child was unsupervised or the person supervising them got distracted (Parachute, 2023). Children under five are at special risk because they are attracted to water but cannot understand the danger. They can also drown in as little as 2.5 cm of water. While older children (5-14) underestimate the dangers of water like the depth or overestimate their own skill level.

Twisted Charcuterie

Twisted Charcuterie is a passion-driven business that brings joy and creativity to every custom charcuterie board. Specializing in freshly made, high-quality boards tailored to individual tastes. Whether it’s a small gathering or a large event, I work closely with each client to create a personalized experience that not only satisfies but delights.

Bringing people together over great food!

Kids’ Corner

Challenge of the Month: Non-Stop Nonsense Story

Can you write (or tell) a story that makes zero sense but still makes people laugh?

Start with: “Once upon a time, a pancake learned to skateboard…”

Add 3 random things (like a zebra, a sandwich, and a pair of sunglasses)

Try to finish the story without saying “the end” until someone laughs!

H A L L E N G E C A R D S

C

T h i n k w i t h y o u r t e a m m a t e s a n d w r i t e f u n c h a l l e n g e s o n t h e c a r d

o u t l i n e s o n t h e l e f t . T h e n , c o l o u r y o u r c h a l l e n g e

c a r d s a n d c u t t h e m o u t . B e l o w a r e s o m e e x a m p l e

c h a l l e n g e i d e a s . C H A L L E N G E I D E A S

D o a f u n n y d a n c e f o r a m i n u t e . S a y t h e a l p h a b e t b a c k w a r d s f r o m Z

t o A . S a y ‘ h e l l o ’ i n f i v e d i f f e r e n t l a n g u a g e s .

C o u n t f r o m 1 t o 1 0 0 i n 1 m i n u t e . W a l k l i k e a c r a b f o r 3 0 s e c o n d s .

C o u n t b a c k w a r d s f r o m 5 0 t o 1 i n 1

m i n u t e . D o 1 0 j u m p i n g j a c k s . S a y t h e n a m e s o f 2 0 a n i m a l s i n 3 0

s e c o n d s . A c t l i k e a r o b o t f o r 3 0 s e c o n d s . M a k e a s i l l y f a c e a n d h o l d i t f o r 3 0

s e c o n d s . B a l a n c e a b o o k o n y o u r h e a d f o r 2 0

s e c o n d s . S i n g y o u r f a v o u r i t e s o n g f o r a m i n u t e .

F I N I S H

S T A R T C R E A T E Y O U R O W N B O A R D G A M E

Did You Know?

Most toys are designed for only a few months of a child’s development — making toy rotation a smarter choice?

HI! I’M KATE!

I’m the founder of The Toy Share (formerly St Albert Toy Share), and I’m so happy you’re here!

As a mom and a lifelong lover of play, I know firsthand how magical it is to watch our little ones discover the world through toys But, I also know how quickly our homes can fill up with outgrown toys, plastic clutter, and guilt over waste

That’s why I created this toy library: to offer families a more intentional, joyful, and sustainable way to play.

The Toy Share is about more than just toys. It’s about connection, community, and creating a simpler path for parents who want to provide enriching experiences without overconsumption Every toy we stock is thoughtfully chosen for its quality, creativity, and developmental value, and every item you borrow helps reduce landfill waste and promote mindful parenting

Whether you’re here out of curiosity, looking to simplify your toy rotation, or wanting to make more eco-conscious choices, I’m truly grateful you’ve found us.

I hope this library brings ease to your parenting journey and lots of giggles to your home.

Welcome to a new way to play, I’m so glad you’re part of it

At Pink Elephant Printing, we are proud to offer free shipping on all orders! We believe in making the process of preserving your cherished memories as convenient and cost-effective as possible Whether you’re ordering a few prints to complete your photo album or creating a gallery wall to showcase your favorite moments, you can enjoy the ease and savings of having your high-quality prints delivered straight to your doorstep at no extra charge.

Our commitment to providing excellent service means that you can focus on capturing and celebrating your special moments while we take care of the rest. With Pink Elephant Printing, preserving your memories is always affordable and hassle-free

bringing your memories to life one print at a time

www.pinkelephantprinting.com

ROMANTIC NOTIONS

#30 210 McLeod Ave Spruce Grove

BoutiqueHours:

Tuesday: 10:00 AM - 5:30 PM Wednesday: 10:00 AM - 8:00 PM Thursday: 10:00 AM - 5:30 PM Friday: 10:00 AM - 5:30 PM Saturday: 10:00 AM - 5:30 PM Sunday: 11:00 AM - 4:00 PM Monday: CLOSED

#110, 319 McLeod Avenue, Spruce Grove, AB

Phone: (780) 914-0549

Email: info@mnrbeautyboutique com

Findusonsocialmedia:

Our massage therapy services offer a holistic, evidence-informed approach to supporting recovery, mobility, and

Each treatment is tailored to the client’s needs, combining therapeutic techniques with restorative methods to address tension, improve movement quality, and promote deep relaxation

With multiple modalities available, your practitioner selects or blends techniques to ensure the most effective and personalized outcome

At Grove Decorating Centre, we are al

That’s why we provide colour consults to m exactly colour match the Pinterest vision b your home renovations We provide custom

We are also your go-to experts for colour m wall colour for touch ups and we can even m co

Friday,June5,2026

Did you know that effective selfdefence is 90% prevention?

At Empowered Defence you will learn to identify, avoid and escape from potential threats. You will learn responsibility and accountability in the use of physical defence. Join us today to feel safe, strong and empowered!