August 2025

HEARTHELD MAGAZINE

ASMR: WH AT IS IT AND W HY IS IT SO POPULAR ?

RECIPE: INSTANT POT ITALIAN SAUSAGE SOUP

CAN VOLUNTEERING IMPROVE YOUR MENTAL HEALTH?

THE EMOTIONAL LOAD OF MOTHERHOOD: 5 REASONS WHY YOU’RE SO TIRED (AND WHY REST ISN’T A LUXURY)

hello from the

GUESTS OF HEARTHELD

Jasmine Jenne

Jessica Schultz

Ryder Jenne

Vickie Boechler

Director of Operations

Heartheld Health

Balance Psychological Services

Angela van Leeuwen

Pw Design & Co

Donnalea Ferguson

GUEST ARTICLE

Wellness

The Balanced Mom

Around the Nook

Creative Director

Executive Editor Grace-Filled Business

Sarah Warrener Local Love

Rita Sjouwerman

Finding Balance

Papers & Prose

GUEST ARTICLE

Bliss MediSpa

Rayanne Forbes

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! www.nicolezeephotography.com

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. www.aroundthenook.com

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CONTACT US || Mailing Address: c/o Jasmine Jenne, 5115 54 Avenue, Stony Plain, AB T7Z 1B8 Email: heartheldmagazine@gmail.com

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 PW Design & Co.

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CONTENTS

LETTER FROM THE CREATIVE DIRECTOR

TANGIBLE SELF - CARE

Dear Heartheld Community,

03 | Self-Care Stella

I love the idea of small acts of kindness

05 | Simple Self - Care 08 | Papers & Prose

making a big impact. Whether it’s holding the door for someone or sharing a kind word, these little moments of connection truly matter. This week, I’m focusing on how I can spread a little more kindness, both to

GENTLE LIVING & WELLNESS

myself and to others. I hope you’ll join me in looking for those simple, meaningful ways

10 | Grace-Filled Business 19 | Around the Nook

to connect and show care. Together, we can create a ripple effect of kindness that touches everyone we encounter.

22 | Heartheld Health 30 | Finding Balance

In love and kindness, Jasmine Jenne Creative Director || Heartheld Magazine

FAMILY LIFE 12 | The Balanced Mom 40 | Kids’ Corner

HEARTHELD COMMUNITY 14 | Bliss Medi Spa 20 | Interview with Rayanne Boychuk

COMPLIMENTARY DIGITAL EDITION

32 | Angela V Wellness 35 | Sarah Warrener 46 | Advertising Community

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your

core

needs

Below is a list of common psychological and material needs. Go over the list to identify which needs are important to you!

Adventure Acceptance Success Being Admired Being Right Being in Control Creativity Empowered Friendship

Spiritual Fulfilment Stability Status Power Being Noticed Intimacy Making People Happy Feeling Valued Feeling Loved

Write down your needs and what they mean to you.

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Having Fun Feeling Relaxed Growth Feeling Useful Being in Control Supported by Others Being Independent Feeling Needed Free Time

What steps can you take to fulfil these needs?

loving

your

future

self

Imagine that there are no obstacles or hurdles in your path, how would you want each of the parameters mentioned below to look:

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In 2 months, I will...

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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.

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Grace-Filled Business HEARTHELD Effective, Grace-Filled Business Advice For A Digital Age

MAGAZINE

Ask Our Digital Expert Q: Can I reuse content on social media, or will people get bored with it?

A: You can absolutely reuse content!

Remember, your content is not always being seen by everyone that is following you.

I have two guidelines for reusing content, though.

1. Don’t copy/paste reshare something too soon. If you want to share the exact same image and caption, I would recommend waiting six months or longer. You can, however, share the same concept or idea more frequently than that as long as you follow #2…

2. Share content in different formats! You can take one concept or idea and share it in multiple ways. For example, you could create a reel where you talk about the topic, then create a reel with B-roll video and text on screen, and then create a graphic or carousel post about it. These can all be shared at different times, even though they are basically saying the same thing.

Using these two tips can help you save time and energy when creating content.

Download the FREE Sweet Simple Collabs Brain Dump Template

TRUE OR FALSE? You can schedule posts through the Instagram app now.

Verdict? This is TRUE! In a recent update, Instagram added the scheduling feature. You’ll find this feature under “Advanced Settings” on the last screen before you share a post.

The only catch is you can only schedule the post to Instagram. If you like to share posts to Facebook, you’ll have to do that manually.

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THREADS...WHAT IS IT? Writer: Jess Schultz

Threads is an app from Instagram where you can post threads, reply to others and follow profiles you're interested in. Threads and replies can include short pieces of text, links, photos, videos or any combination of them. People can also follow you to see your threads and replies in their feed and from your profile.

If you've been following along on Instagram recently, you've probably seen that they released a new sister app called Threads. Threads has strong Twitter vibes, but will feel very intuitive to anyone who already uses Instagram. I know a lot of people are curious about this app and whether or not they need to be on it, so I wanted to answer a few FAQs for you...

How do I download Threads?

You can download Threads from the App Store or Google Play Store. Simply search for Threads by Instagram and download it to your device. Once installed, you can log in using your Instagram account information. Threads will ask if you want to follow all the same accounts you follow in Instagram, and you can say yes or no. If you say yes, as soon as those users join Threads you will automatically be following them.

Can I use Threads without an Instagram account?

No, you need an Instagram account to use Threads. Threads is designed as a companion app to Instagram, so you need to have an Instagram account to log in and use the app.

What is the difference between Threads and Instagram?

Threads was designed as a companion app to Instagram for "private sharing with close friends and family members". While it wasn't designed for business use and advertising, many businesses are already in this space and looking to build connection. The biggest difference between the two apps is that Threads is primarily text focused, while Instagram relies more on image and video content (although you can share images and videos on Threads as well).

What privacy settings does Threads have?

Threads has a number of privacy settings that allow you to control who can see your content. You can choose to share your content with your close friends only or with a wider audience. Additionally, accounts that you have blocked on Instagram will also be blocked on Threads.

Can I share content from Threads into Instagram?

Yes! This is a neat feature - since this app is designed to work with Instagram, you can share your Threads posts directly into your Instagram story or post it right onto your feed. You can also choose to share it outside of Instagram via messaging apps or other social media platforms, just as you can with Instagram posts.

You'll likely be hearing a lot about Threads in the coming months and you might feel FOMO (fear of missing out) when you see "experts" saying you need to join right away. I strongly believe that it is better to do a few things well than to do everything so-so. In light of that, I would recommend that you pause and think about what purpose Threads will serve in your business and/or personal life and whether or not it is something you actually have the time for right now.

As I've said before, it is not necessary (and sometimes not even advisable) to be on EVERY social media platform. Make sure you are making the choice intentionally and because you think it will serve you/your business well.

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The Balanced Mom The Emotional Load of Motherhood: 5 Reasons Why You’re So Tired (And Why Rest Isn’t A Luxury) When you became a mother, you probably expected sleepless nights, endless diaper changes, and the occasional tantrum in public. But what no one tells you what really catches you off guard is the invisible job you signed up for: being the emotional thermostat for the entire house.

The emotional load is heavy, especially when you’re seeing your husband close to losing it and a toddler who is unequipped to handle his own emotions.

Making sure that everyone remains calm and levelheaded is not an easy task. It’s a balancing act that often goes unnoticed but demands so much of you.

Suddenly, you’re not just managing your own feelings.

You’re calming your toddler’s meltdowns, diffusing tension between siblings, and often even regulating your partner’s stress after a long day. It’s a full-time job on top of everything else you do. And let’s be honest it’s exhausting.

You’re Not Imagining It: Emotional Labour is Real Emotional regulation—especially for little ones who are still developing the tools to cope—isn’t just about hugs and kind words. It takes energy, patience, and a whole lot of self-awareness. And when you’re constantly pouring into others, it’s no wonder you feel like there’s nothing left for yourself.

In my own life, emotional labor looks like calming a crying 8-month-old, handling the demands of an almost 4-year-old, and trying to manage my partner’s vibe when I can feel he’s had a rough day at work. It’s a constant state of emotional awareness and adjustment that most people don’t even realize is happening.

You may find yourself snapping more easily, crying in the bathroom, or feeling resentful even though you love your people fiercely. That’s not weakness. That’s burnout.

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Why Rest Isn’t Optional I did it all for years and reached a point where I thought, “I can’t keep doing this, something has to give.” That breaking point taught me that rest isn’t just a niceto-have—it’s essential.

Rest doesn’t just mean sleep (though we all need more of that too). It means pausing to recharge your nervous system.

It’s the difference between reacting and responding, between barely making it through the day and moving through it with intention.

When you give yourself permission to rest, even in small ways, you begin to replenish the emotional reserves you so generously give to others. It’s not selfish—it’s essential.

You Don’t Have to Carry It All Alone If you’ve ever thought, “Why does it feel like I’m holding everyone together?”, it’s because… you are. But mama, you can’t pour from an empty cup.

It’s okay to ask for help. It’s okay to step away. It’s okay to say, “I need a minute.”

You’re doing enough.

You are enough.

Join me on Instagram where I help moms find balance, selfcare, and joy in the chaos.

Create Protected Time Your identity needs space to breathe. Work with your partner or support system to create pockets of time that are just for you.

Even 30 minutes can be transformative when it’s truly yours.

The best part about scheduling your time is it takes away the dreaded decision fatigue of what you will do with it!

Embrace the Evolution You’re not trying to go backward – you’re creating a new version of yourself that encompasses both who you were and who you’ve become through motherhood. This evolved identity is something to celebrate!

The powerhouse woman you are becoming, the things we moms can accomplish, is nothing short of amazing. I cannot wait for you to find her and harness her drive and resilience.

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BLISS

BOOK NOW

MEDISPA WWW.BLISSMEDISPA.CA At Bliss MediSpa, we’re dedicated to delivering an exceptional medispa and wellness experience. Our team is passionate about supporting your well-being with high-quality products, personalized care, and a calming atmosphere that prioritizes health, responsiveness, and respect. Proudly serving Edmonton for over a decade, we’ve expanded our offerings to include life coaching, nutrition planning, acupuncture, and IV vitamin infusions—ensuring a holistic approach to wellness.

We also specialize in advanced medical esthetics, including laser treatments, microneedling, chemical peels, Hydrafacials, dermaplaning, and more. Whether you’re looking to enhance your glow or target specific skin concerns, our expert team delivers visible, tailored results.

Our 8,000-square-foot facility features state-of-the-art treatment rooms, a tranquil yoga studio, IV therapy pods, and serene couples’ massage suites—each space designed to help you relax, recharge, and feel your best.

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Bliss MediSpa is more than a spa—it’s a supportive community where self-care and transformation begin. We invite you to experience the difference.

At Bliss MediSpa & Integrated Wellness, we’re passionate about helping you feel your absolute best - from the inside out. One of the easiest and most effective ways to boost your energy, immunity, and overall wellness is through vitamin injections. But with options like Vitamin B12 and Intramuscular (IM) MultiVitamin shots, it can be hard to know which is right for you.

Let’s break down the key differences, benefits, and how to choose what your body might need most.

WHAT IS A VITAMIN B12 SHOT? Vitamin B12 is a water-soluble vitamin that plays a vital role in: En ergy produc tion Brain fun c tion Red blood cell formation Ner vous system h eal th Even with a h eal thy diet , many people are def icient in B12 , especially vegetarians, vegans, an d th ose with absorption issues. A B12 sh ot delivers a high- dose direc tly into th e muscle, bypassin g th e digestive system for fast an d effec tive absorption.

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BENEFITS OF B12 INJECTIONS: Boosts natural energy levels Supports mood and mental clarity Strengthens the immune system Helps with sleep regulation Promotes healthy hair, skin, and nails

WHAT IS AN IM MULTIVITAMIN SHOT? IM Multi-Vitamin shots are a blend of several essential vitamins and nutrients, often including B-complex vitamins (like B1, B2, B3, B5, B6), Vitamin C, and sometimes amino acids or minerals. This comprehensive formula supports overall wellness by targeting multiple body systems.

Benefits of IM Multi-Vitamin Shots: Enhances overall energy and stamina Strengthens the immune system Supports detoxification and liver function Improves skin health and collagen production Aids metabolism and nutrient absorption Think of the IM Multi-Vitamin as a broad-spectrum support system, whereas B12 is more focused on specific functions like energy and neurological health.

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SO, WHICH ONE SHOULD YOU CHOOSE?

It depends on your unique needs and wellness goals.

Feeling tired, foggy, or run-down? A B12 shot might be just what you need to recharge.

Looking for a more comprehensive wellness boost? An IM Multi-Vitamin shot offers more variety and wholebody benefits.

Can’t decide? Many of our clients enjoy alternating between both or doing a customized series based on what their body is asking for.

At Bliss MediSpa, we offer both options in a calm, relaxing environment where your health is our top priority. Our expert team of nurses will help you decide which shot (or combination) is best for you. Whether you’re managing stress, recovering from burnout, or simply wanting to feel like your most vibrant self, we’ve got your back.

Ready to feel refreshed, revitalized, and balanced?

Book your appointment today or stop in to chat with one of our wellness professionals. Your next boost of bliss is just a shot away!

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IV INFUSION THERAPY Silver Drip - $195 Vitamindrip® “HYDRATION” - This product is the perfect blend for introductory IV client. It is focused on wellness through healthy hydration of the body.

Gold Drip - $250 Vitamindrip® “ENERGY” - This Vitamin compound focuses on delivering the tools your body needs to promote mental activity and stress tolerance.

Vitamindrip® “RECOVERY” - This vitamin compound focuses on delivering the tools your body needs to boost the immune system and as an example reduce the frequency, severity and duration of cold and flu symptoms.

Platinum Drip - $295 Vitamindrip® "COSMETIC" is a functional IV Injection providing replenishing fluids, vitamins, minerals and amino acids to restore youthful radiance with a focus on glutathione.

In our fast-paced world, taking time to care for oneself can sometimes be a challenge. VitaminDrip IV Infusion Therapy is particularly suited for those with busy schedules as it provides a concentrated dose of nutrients in a short period, helping to ensure that wellness doesn’t take a backseat to a hectic life. You can take the time getting your drip to catch up on emails, do some work, or just enjoy the downtime!

VitaminDrip IV Infusion Therapy is becoming a favoured choice for those looking to enhance their wellness in a holistic and efficient manner. By supporting hydration, nutrient intake, skin health, and energy levels, this therapy can be a valuable part of a proactive approach to health and productivity.

As always, it is recommended to consult with a healthcare provider to determine if this therapy is right for you and how best to integrate it into your wellness regimen.

Embrace the journey to a more vibrant, energetic, and productive life with the support of VitaminDrip IV Infusion Therapy - a simple step towards comprehensive wellness.

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IDEAL FOR BUSY LIFESTYLES

Instant Pot Italian Sausage Soup The Instant Pot makes soup creation so easy!

Everything is done in one pot, from sautéing to simmering – and who doesn’t love that.

Ingredients: 1 lb ground Italian sausage (mild, medium or hot) 6 slices bacon ½ cup onion, chopped 3 cloves garlic 6 cups chicken stock 1 teaspoon Italian seasoning 1 bay leaf 2 cups spinach 1 red pepper, roasted 10 oz gnocchi, fresh or store bought ¾ cup cream 2 tablespoons fresh parsley, chopped and divided.

Parmesan cheese, shredded (optional)

Instructions: 1.Set Instant Pot to saute setting on high heat.

2.Add bacon and cook until crisp. Remove bacon and most of grease to a paper towel lined plate.

3.Add onion and ground sausage. Cook until sausage is no longer pink. Add garlic and cook for 1 minute. Turn heat off.

4.Pour a bit of broth into bottom of Instant Pot to loosen any bits from the bottom. Pour remaining broth into the pot along with Italian Seasoning, 1 Tablespoon parsley and bay leaf.

5.Close and set Instant Pot to pressure cook for 4 minutes.

Cancel and quick release 6.Set Instant Pot to saute on high. Add gnocchi and stir. Once gnocchi begin to float, add roasted red peppers, spinach, cream and half the cooked bacon. Continue to cook for about 3 more minutes.

7.Remove bay leaf and serve. Garnish with a bit of shredded parmesan cheese, parsley and remaining bacon.

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ASMR An Interview With Rayanne Boychuk In today's fast-paced world, where high demands, tight deadlines, and endless responsibilities seem to dominate, many people are on the hunt for new ways to unwind and relax.

One trend that has recently exploded in popularity is ASMR. ASMR, or “Autonomous Sensory Meridian Response,” refers to the calming, soothing sounds that trigger a tingling sensation, often associated with memories from childhood. Think gentle hair brushing, the sound of raindrops falling, or soft whispering.

ASMR creators design content to elicit this tingling sensation in viewers, creating a unique auditory and visual experience that induces relaxation and calm. As a result, millions of people are turning to ASMR content in search of a peaceful escape from the stresses of the modern world.

We spoke with Salz, an emerging local ASMR artist, to learn more about this phenomenon.

Salz started her ASMR journey in 2014 when she created her first YouTube account, but it wasn't until 2024, when she launched her TikTok account, that she began to gain a larger following. Now, with over 50,000 followers and growing every day, Salz’s account is gaining incredible traction.

What makes her account unique is the frequent appearances of her seven-year-old daughter, Elayah, in her videos.

Salz primarily creates personal attention videos, like hair brushing and makeup application, while Elayah often plays with toys or organizes things like pencil crayons and jewellery.

So, how did a young child become involved in ASMR content creation?

"Last summer, while I was doing my makeup, my daughter was rummaging through her hair accessories. I started feeling these incredible, unintentional ASMR tingles that I hadn’t experienced in a while. I immediately thought, 'This is camera-worthy,' and posted it to TikTok!" Salz recalls.

"I'm so glad I trusted my instincts because that video quickly gained momentum, and people wanted more of Elayah's ASMR. That's how we started doing it together."

Their ASMR content has since become a family affair, with her four-year-old son also creating soothing videos of himself playing with his monster trucks.

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"I think our channel stands out because it's different," Salz explains. "I haven’t seen many ASMR accounts where a parent and child create content together. I believe our TikTok grew because people can sense how genuine and original my daughter and I are when we make our videos."

Salz reveals her motivation for creating ASMR content: "I started making ASMR videos to help people relax and fall asleep. Knowing that we can help at least one person is the most fulfilling part of it for me."

As for where she finds inspiration for her channel, Salz says, "The great thing about ASMR is that the ideas are endless. Sometimes, I'll be at the dollar store, testing objects to see if they produce pleasant sounds. On other days, I'll get a rush of ideas and jot them down so I don’t forget."

We asked Salz why she thinks ASMR has gained such popularity in recent years. "I believe ASMR has become popular because it's a safe space for a lot of people," she says. "It provides a sense of calm and relaxation that many people need."

The growing popularity of ASMR speaks to its powerful impact on relaxation and mental well-being.

Some of my other personal favourite online ASMR creators are Safe Space ASMR, Unity ASMR and ASMR with Yadi.

Whether you're trying to combat insomnia or simply need a few moments of peace during a busy workday, ASMR might be the perfect solution to help calm your nerves.

To follow Salz and her family on their ASMR journey, you can find them on YouTube at @SalzASMRWorld or on TikTok at @salz.asmr.world.

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heartheld health Written by Vickie Boechler

Kindness Benefits Your Health “If you act kindly toward another, there’s also a propagation effect.

That person goes on to act more kindly.” - VanderWeele

What is Kindness?

What is kindness, and what does it mean to you? How does it benefit both the giver and the receiver?

Kindness involves helping others, but it also positively impacts our own health and well-being positively (Avonhealthcare, 2023). Brownstein (2025) found that volunteering and acts of kindness can improve mental and physical health, as well as longevity.

But first I want to discuss the benefits of being kind and volunteering as a lead in to a wonderful story by a local woman who gives her all to those in great need of the basics of life! The following are some of the benefits of being kind.

1. Being kind relieves stress - it lowers cortisol levels and improves blood pressure. Kindness fosters generosity, connection, and inclusion, which enhances resilience against stress. While kindness helps us cope and respond more calmly it doesn’t eliminate the stressor.

2. Kindness improves anxiety and depression management. Being kind to others and to yourself supports everyone’s mental health. Meditation fostering positivity is effective in treating social anxiety and depression.

3. Kindness is good for our heart, kindness releases oxytocin, the hormone that boosts mood and fights ageing in arteries and blood vessels.

4. Kindness boosts immunity. Oxytocin reduces inflammation, which is linked to diseases like diabetes, cancer, chronic pain, obesity, migraines, multiple sclerosis and others too numerous to mention.

5. Kindness promotes happiness. Being kind and aware you are being kind boosts happiness, even when it’s not your best day.

6. Kindness slows ageing. Oxytocin decreases free radicals and inflammation in the cardiovascular system, thereby slowing ageing.

7. Kindness improves relationships and fights loneliness. Kindness helps us manage friendships, family relationships and loneliness. Just being with other people helps combat loneliness. (Avonhealthcare, 2023).

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To further support the benefits of kindness, Kim et al (2020) also found a strong association between volunteering and favourable health and well-being outcomes. Participants who volunteered had reduced risk of mortality and physical limitations, higher physical activity, and better results such as a higher purpose in life, optimism, and more contact with friends. They had less depressive symptoms, hopelessness, and loneliness.

Volunteering did not affect diabetes, hypertension (high blood pressure), stroke, cancer, heart disease, lung disease, arthritis, overweight/obesity, cognitive impairment, and chronic pain, nor did volunteering affect health behaviours like binge drinking, smoking, and sleep problems.

On the other hand, Macchia, Farmer and Kubzansky (2023) did find a link between volunteerism, and lower levels of physical pain. They also discussed the growing body of research suggesting that people have better health outcomes when they make a habit of helping others with social connectedness and stress reduction as the reasons why.

De Vivo and Lumera ( 2024) chart a practical course for pursuing a long, healthy, and happy life by identifying five fundamental values: kindness is one, optimism, forgiveness, gratitude, and happiness are the other four.

At a time when our lives are ruled by “get everything and immediately” mentality, De Vivo Lumera, (2024) believe there is a compelling case to be made for the discipline of dedication, devotion, and passion, for the good of the body as well as the soul.

Fruitman (2024) also believes that one of the best ways to help ourselves is to help others. Volunteering can be a useful strategy in working towards career goals and developing employment-related skills. Benefits beyond that include being able to get out of the house and interact with others in a positive environment. Feeling a sense of belonging tends to be a significant motivating factor and one of the most frequently reported benefits of volunteering.

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Volunteering has tangible effects on our overall mental health. Albers (2022), a psychologist for the Cleveland Clinic, says volunteering “has been shown to decrease stress, anxiety, depression, and boost overall health and satisfaction with life”. Albers says when you help other people, it activates the reward centre in your brain and releases serotonin, dopamine and endorphins. That is why people often feel better after volunteering. Some other benefits include getting in some physical activity and developing a sense of purpose and meaning and meeting new people.

There are several reasons why volunteering is a boon for better mental health (Fruitman, 2024).

It creates community and belonging.

Volunteering increases social interaction, helps us make new friends, build our support system, and connect with community – all of which can decrease feelings of isolation and loneliness.

It makes us happier in the moment and gives hope for the future. Lawton et al (2021) found that those who volunteered reported an increase in feelings of well-being after volunteering. When we enjoy improved wellbeing in the present, we are more likely to have hope for the future and hope is crucial for confidence in better healing, mental health, and resilience.

It supports a focus on others and increases our own empowerment. When we pursue activities that serve others, we shift our attention from “me” to “them”. We find space to put less emphasis on our own feelings and pay more attention to things going on in the world around us.

This can be especially useful for people who cope with depression or anxiety and may experience repetitive thoughts or cycling moods. What’s more, being actively engaged in the world around us increases our sense of having control over our own actions to fulfill our potential and influence the world.

In other words, taking action to make change, even in small ways, flips the script from feeling helpless to being helpful. It builds “hard” and “soft” skills.

Volunteering can expose us to new people, places, and practices and help us use skills we already have or build new ones.

When we apply these skills, we develop feelings of self-confidence, self-esteem, mastery, and a sense of pride. These feelings create a circle where one good thing leads to another.

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It can be a good transition, or gentle re-entry for those recently retired or out of the workplace for a while. Volunteering for an hour or two a week can bring a sense of structured routine to our lives, what we were used to before retiring, providing stability and direction.

As we build community capacity, we build the amount of time we have available to devote to volunteering or to transition back to paid employment.

Volunteering demonstrates to an employer that the individual is responsible and has skills that are acquired through practice that can be used in the workplace so it helps to provide a reference. It offers opportunities for reinforcement, kindness and appreciation from others.

Positive social interactions with others, and giving and receiving kindness, help and appreciation, releases dopamine, serotonin, and endorphins – those are hormones in our brain’s reward centre that facilitate pleasure, motivation, mood, and learning.

These substances in our body are nature’s own anti-depressants, helping to boost relaxed positive feelings thereby reducing stress.

It contributes to a sense of purpose and meaning.

When we choose a volunteering opportunity that aligns with our interests, passions, and values it can help us feel part of something bigger than ourselves. It reinforces the value of what we can offer the world, expressing our own identity, and enabling us to give back in ways that are meaningful to us.

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Some Ideas for Showing Kindness These are some suggestions for showing kindness, but I know you can think of a lot more!

Paying for the next customer’s coffee or food order is a common one but it’s not hard to come up with other no cost/inexpensive gestures that can also yield far-reaching effects (Tyler VanderWeele, 2025). You may or may not see the effects of kindness that you paid forward but they are felt by the receiver.

These gestures of kindness can include: Commit to doing one act of kindness everyday Complimenting three people you see today Taking your neighbour shopping Walking a senior’s dog Sending flowers to a friend Shopping for an older person Having coffee with a friend who is having a bad day Helping your partner with household chores Shovelling a neighbour’s sidewalk and driveway Reacting with kindness to a stressful situation.

Mowing an elderly person’s lawn Volunteering for a non-profit agency that can use your skills

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PAY FORWARD KINDNESS (PFK) IN PARKLAND COUNTY: VANESSA’S STORY

And now for a real story about kindness in our community. Vanessa is always there 24/7 for the unhoused. They all know her by name and go to her first with any crisis. She has worked many miracles with her friend Trish but you wouldn’t know it because they never talk about themselves!

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Read on as Vanessa tells us more about her experience with Pay Forward Kindness in our community.

This is just one of my many outreach stories. One of the most important reasons Trish and I started this group many years ago (around 10) was to raise awareness of the real, hard struggles some unhoused people face in our community. In every town and city, many of the struggles to live are the same but the supports are not. From town to town and city to city, things look different.

I want to give an example of one of our biggest struggles: we have said it for years, at many tables, meetings, and community conversations that we have many beautiful lost souls walking around in our community in worn out shoes eating out of dumpsters. How can we help them? When you are fighting for your life, breaking the cycle of homelessness and addiction is so incredibly hard!

Even when it’s sunny outside, it’s still hard. Yesterday’s sunshine brings today’s snow in the winter and wet shoes in the summer. Any day can be hard, but weekends are the worst! One beautiful day we got a message from a man who had been waiting over a year on a housing list and months for a treatment bed. Thankfully, with the help of the City Outreach Team, he was able to secure a bed in detox for the next week, but his treatment bed date is not until the end of the month. There would be a gap between the detox bed and the treatment bed, which put him at the greatest risk for harm.

We at PFK were able to walk alongside him with the City Outreach Team.

He shared that he was so defeated after walking to get a shower with a shower pass, he struggled to stay because it was so busy. He reached out feeling defeated-he’s been walking around for days. So, I met him and offered him a ride to go sit and have a meal. He was exhausted, feeling alone and hungry. We were able to bless him with 2 x $10.00 A&W gift cards that were donated through Pay Forward Kindness. I encouraged him to keep going- 5 minutes at a time, one hour at a time. He later reached back out saying, “Is there any way of going to detox tonight or tomorrow morning? I’m just done with walking around town. I’m old and my feet hurt.”

His reality is that he is trying to break his present cycle. This means staying out of camps, keeping a distance from his circle he’s been friends with for years-not going to places where his circle of friends meet.

Why? Because he knows that offer from his friends to head back to camp will be there and he just may not be strong enough, in his state of mind, to say no. “If you want to get sober and off of the streets you need to trade it all in”. In other words, the life you know, the people you use with, the people you call friends, the places you went and the bush you called home have to be gone.

What do we need to do to have a place where this man doesn’t have to walk the city streets all night so he doesn’t go backwards and risk death by overdose? This is his reality. He wants to live, he doesn’t want to be unhoused, he’s fighting but he’s tired of fighting to just feel safe and rest. The end of the month is so far away. His detox bed date is still days away. What will he do when he is detoxed and he has a gap to wait on his treatment bed? Come back to our city and wait? Where? These are all questions he asked me.

We will be on the phone first thing tomorrow inquiring to make sure we are all ready ahead of time.

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TAKEAWAYS

Kindness is free, there is no cost associated with being kind.

When you are kind to another person, you give them a hand up.

Kindness towards another person makes a huge difference in their world (and in yours).

When we are kind, we might not know how big of a difference it made.

Volunteering is the most humbling act of kindness.

When they are ready, they are showing up and doing the work they need to do to surround themselves with people like PFK who can meet them, where they are at. Each day is different, each day brings highs and lows.

This is heavy - we need change. We need a place where we can meet people in those moments with the kindness and wrap around supports they need. It is a proven fact that to be successful those people trying to break the cycle need safe, stable places to live. They need people that can support them in the walk to recovery, to navigate the system, and find the help they need in those moments. People need people to walk with them - we have seen it time and time again. They need a home base; they need connection and community.

They need access to basic needs like food, water, shelter; and because everything is technology they need access to that too. Computers, phones, a place to check in for messages and meet the team of people walking with them. Thank you to the library for this gift.

They need a place to go when they are fighting for their life in a world that is holding them back because of wait times and limited access to the help they need and deserve. They need a place where family who have had to set boundaries and love them from a distance can come and have a cup of coffee with their loved ones. Our community families want to help.

Today, I am happy to say that our unhoused have much better access to food and the need to flip open dumpster lids look much different now. Why? Because of volunteerism, kindness and looking after your fellow man; donations of food and clothes, the bus donation from a small business owner, community churches, late night cafes, schools, local catering companies, the Food Bank, Friday’s Feast, small businesses/organizations and community families all providing suppers on Monday and Wednesday nights for the Connection Bus. In addition, City Outreach and our PFK bus outreach volunteers offer life saving solutions during the day. That quote, “We need to stop pulling people from the river. We need to go upstream and find out why they are falling in.” is so true! Your donations matter!

We thank you for your kindness and for blessing us with the tools to meet people in those moments. As we grow, we continue to offer the Connection Bus at the Spruce Grove Rotary Park, Mondays and Wednesdays (V. Fales Vezina, personal communication, March 25, 2025).

In conclusion, it is great to see that kindness by way of volunteering benefits our health. We all need to be kind because you never know what is going on in someone else’s life. It benefits both the person needing a hand up and the person who is giving it. In times of great stress, we all need each other, no one is exempt. We can always use another kind friend no matter how many we might have.

So, ask yourself, what can each of us do today in the spirit of giving kindness towards another human being?

DISCL AIMER: THE INFORMATION IN THIS ARTICLE WAS PREPARED BY VICKIE BOECHLER BSCN, MN AND IS INTENDED FOR INFORMATION P U R P O S E S O N LY, N O T TO G I V E H E A T H A D V I C E. T H I S I N F O R M A T I O N D O E S N O T R E P L A C E T H E H E A L T H A D V I C E O F A P H YS I C I A N O R A N Y O T H E R H E A L T H C A R E P R O F E S S I O N A L . R E F E R E N C E S A V A I L A B L E T O B E P R O V I D E D U P O N R E Q U E S T.

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F I N D I N G Q&A with Victoria LaBerge: Navigating Wellness as a Military Spouse and Psychologist Victoria LaBerge is a Registered Provisional Psychologist with Balance Psychological Services, a military spouse, and the sibling of a serving CAF member. In this interview with Heartheld Magazine, she shares her personal journey and professional insights into what wellness really means for families in First Responder and military communities Q: Victoria, can you start by telling us what led you into the field of psychology?

A: My journey into therapy started with my own healing. I grew up in a family where mental health challenges were present but poorly understood. My father was diagnosed with bipolar disorder in his mid-30s after years of emotional turbulence, and my parents’ marriage eventually fell apart. That experience left me confused, angry, and trying to make sense of it all.

In my early 20s, I struggled with anxiety, depression, and disordered eating. I took time to travel, work different jobs, and reflect on how I wanted to contribute to the world. I initially took a life coaching course but quickly realized I needed a deeper understanding of the brain and behaviour. That’s what brought me to psychology.

Q: You’re a military spouse and sibling—how has that shaped your perspective on mental health in the First Responder world?

A: Being part of a military family gave me a front-row seat to the culture and its unique stressors. When my husband and brother both joined the CAF, I saw firsthand how military life shapes identity, how it asks people to put duty before nearly everything else.

At the same time, I witnessed how difficult it can be to seek mental health support in that culture. There’s still stigma, especially for men, and I’ve seen people passed over for opportunities just because they asked for help. That’s unacceptable. My goal is to normalize therapy and emotional support for everyone, but especially for those who serve.

Visiting my husband during his leave on his first tour.

Q: What are some common mental health challenges you see among military and First Responder spouses?

A: Anxiety is a big one, especially anticipatory anxiety about deployments, emergencies, or just never knowing what tomorrow looks like. Grief and loss show up too, not always from death, but from the loss of stability, routine, or presence.

There’s also a deep sense of helplessness that comes from not being able to influence your partner’s career. It’s hard not to feel second to the job sometimes, especially when birthdays, holidays, or big life moments get missed.

New hobby - running!

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B A L A N C E Q: What does wellness look like when you're living with that kind of unpredictability?

A: It looks like creating internal stability when your external world is constantly shifting. For me, that’s about routine, support systems, and reframing how I approach my time alone. When my husband is deployed, I try to view it as an opportunity to reconnect with myself. I book massages, go out with friends, even take on new goals like training for a run.

It doesn’t mean I’m not sad or frustrated. I absolutely am. But wellness means letting yourself hold two truths: I can be happy, love my life and miss my partner at the same time. They’re not mutually exclusive.

Q: How do you stay emotionally connected with your partner through all of this?

A: Honestly, by leaning in instead of resisting. I had to “drink the Kool-Aid,” so to speak. I stopped fighting the military lifestyle and started learning about it; asking about his days, understanding his maps, trying to get involved in his world.

When I showed genuine interest in his work, he became more curious about mine. We both work in careers with a lot of confidentiality, but we’ve developed mutual respect for what each other does.

That shared curiosity builds connection, even across distance.

Q: What message would you offer someone who feels unseen or unsupported in this lifestyle?

A: It won’t necessarily get easier, but you will get stronger. You’ll develop new skills, build a support network, and start to trust your own capacity.

You don’t need to have it all figured out, especially if this is your first time navigating the lifestyle. And therapy can really help.

Friends and family may comfort you, but a therapist can hold space and help you move forward with intention.

You’re not meant to do this alone, and you don’t have to.

Time with my favourite pup - Ozzy!

Victoria LaBerge is a therapist, military spouse and sibling, and passionate advocate for the mental health of Veterans, active CAF members, and First Responders. Having lived in four countries and moved more than twenty times, Victoria now calls Alberta home, where she supports clients through Balance Psychological Services.

Deeply familiar with the unique demands of First Responder and military life, Victoria blends personal experience with professional insight to help clients find meaning, resilience, and empowerment. When she’s not in session, you’ll likely find her at the dog park with her Great Dane, Ozzy, trying out a new recipe, or cracking a bad joke with loved ones.

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

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UNLOCKING EVERYDAY JOY 32

Simple Self-Care Strategies for Women In today's fast-paced world, it's easy to overlook the importance of self-care, especially for women juggling multiple roles and responsibilities.

But what if I told you that self-care doesn't have to be a luxury reserved for weekends at a spa or retreats costing thousands of dollars?

As a Certified Health & Life Coach, I've discovered that self-care can be woven into the fabric of our everyday lives, bringing profound joy and peace without breaking the bank!

The Power of Everyday Moments Self-care is not about indulgence; it's about nurturing your soul in the simplest of ways. Imagine starting your day with a mindful walk, leaving your phone behind, and just listening to the happy sounds of all the birds around you. Or perhaps it's taking a moment to savour the smell of freshly brewed coffee, and feeling the warmth of the cup. These small, intentional acts can transform your day, providing a sense of calm and grounding that impacts how you show up in the world.

As women, it's crucial to carve out these pockets of peace in our daily routines. It's not about finding time; it's about making time. Even a few minutes dedicated to selfcare can rejuvenate your spirit and enhance your well-being.

Join Me on an Exciting Adventure of Personal Growth!

This fall, after the kids head back to school, I'm launching an online personal development course designed specifically for women.

This course will guide you through practical self-care strategies, helping you integrate them seamlessly into your daily life. Spots are limited, so be sure to scan the QR code below for details and to secure your place in this transformative journey.

In the meantime, if you're seeking mindful peace, join one of my local hikes, where I bring my expertise as a Certified Hiking Guide. These hikes are not only affordable and enjoyable but also offer a wonderful opportunity to connect with nature and friends. Whether you're an experienced hiker or just starting out, there's something for everyone to enjoy.

Lucille Ball said: “Love yourself first, and everything else falls in line. You really have to love yourself to get anything done in this world.”

Embrace the Simplicity of Self-Care Remember, self-care doesn't have to be elaborate or expensive. It's about finding joy in the everyday moments and allowing yourself the grace to pause and breathe. By embracing these simple strategies, you'll discover a renewed sense of energy and purpose.

So, take that mindful walk, listen to the birds, and savour the coffee. These moments are yours to cherish, and they hold the key to unlocking everyday joy.

Let’s take this journey together; you’ve earned it!

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“I took a walk in the woods and came out taller than the trees.”

-Henry David Thoreau

What do you love about yourself?

Hey there, adventure seekers!

I'm Angela van Leeuwen, RHC™ Your dedicated specialist in women's burnout recovery and stress relief! I’m committed to helping women overcome overwhelm through simple, effective strategies that seamlessly integrate into even the busiest of schedules. As a Certified Health & Life Coach with years of hands-on experience, I understand the unique challenges women face in balancing multiple roles and responsibilities.

Juggling my own demanding schedule as a wife, mom, business owner, employee, and volunteer, I’m no stranger to the craziness life has to offer! With teenage daughters actively involved in sports, I also play the role of a chauffeur, constantly on the move. My personal experiences fuel my passion for supporting women in prioritizing self-care and achieving balance.

In addition to my coaching expertise, I’m also a Certified Hiking Guide, encouraging women to connect with nature as a means of rejuvenation and self-discovery. I am deeply committed to making self-care accessible and affordable, providing women with the tools and support they need to thrive in every aspect of their lives.

For those with a Health Spending Account (HSA), my coaching services may qualify for reimbursement from your employer, making it even easier to invest in personal well-being! I’m here to empower women to transform their lives by reclaiming their energy, restoring balance, and living their fullest lives with confidence and joy! Let’s talk!

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WWW.ANGELAVWELLNESS.COM

Sarah WArrener

A Real Estate Market Update (The LOCAL Edition)

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“2020-2023 saw increased demand for affordable Alberta real estate from people relocating from other provinces. Prices increased, which was great news for sellers.

Now? Spruce Grove & Stony Plain are attracting Edmonton families at an unprecedented rate. I recieve calls regularly from my Edmonton office colleagues (as the go-to ‘Spruce Grove girl’) asking what listings I have coming up in Spruce Grove.

Our local market has become increasingly competitive - for reasons we all knew when we chose to call the tri-region home.

But the cat’s outta the bag, now, for a lot more people.

Spruce Grove is on the radar in a whole new way for families looking for a safe, affordable, ideally located community to call home.

With an office on the west end of Edmonton & a Spruce Grove home base - I am strategically positioned to connect that influx of Edmonton buyers to my listings in the tri-region area.

I offer expert local representation with connections to a lineup of buyers for your home here in Spruce Grove, Stony Plain & Parkland County.

Supply? Meet demand.

Thinking of selling your home? I’m your girl!

Call 780-893-5377 and let’s chat.”

- Sarah 36

Top 6 Reasons people are moving to Spruce Grove & Stony Plain Affordability: Average home prices are lower than Edmonton & most other suburb cities. Detached homes tend to be larger for less $$$

Location & access: 15 minutes of easy highway driving has you at West Edmonton mall vs driving through traffic & construction to get through Edmonton.

Safety: Crime rates are lower than Edmonton Opportunity : Prices remain lower comparatively but have risen dramatically over the last 2 years. Commercial investment and projects suggest continued upward trends. (Guess who’s getting our own costco!)

Family Friendly: Great schools, parks, programs, community events, & bussing systems contribute to overall family oriented communities.

Investment: Spruce Grove has an effective net-zero rental availability. With lower housing costs, public transportation to Edmonton, & strong demand, it is an ideal opportunity for those looking to develop their rental portfolio.

I created this recently for my Edmonton colleagues who asked about the increase in people moving to our area. The intended purpose was also to assist in attracting investors to our area.

Would you add anything to this list? social media links DM me on facebook or instagram!

I would love to update it!

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Get to know Spruce Grove & Stony Plain What’s the difference? : Spruce Grove is a small city. Stony Plain is a town.

They are separated by a road that used to be called Boundary Road - now called Veteran’s Boulevard. They are essentially attached however they ARE different.

I often tell newcomers that Spruce Grove became a city as soon as their population permitted, whereas Stony Plain continues to maintain their town status by choice.

Stony Plain has a train that runs right through town, but the majority of people who live there appreciate that it allows for a slightly slower pace of life. Stony Plain offers many local restaurants, a quaint main street with shops, & a thriving weekly farmers market.

Spruce Grove is a small city offering more large shopping options, a movie theatre, leisure centre, public transportation, a variety of established & newer neighbourhoods, & is 10 minutes closer proximity to Edmonton Both communities offer extensive walking trails & green spaces, a variety of great schools, and a quieter lifestyle compared to Edmonton. Stony Plain is slightly more affordable & Spruce Grove has more amenities.

When buyers contact me looking to move to our area, they often ask me about the difference between Stony Plain & Spruce Grove. They see that we are almost connected and they do not know what we locals know they’re close, but they’re different! Both offer amazing value with a decidedly different feel.

“Would you agree with how I describe Spruce Grove & Stony Plain? Would you add anything?

I would LOVE to hear from you!”

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Sarah Warrener REALTOR®

contact 780-893-5377 sarah.warrener@remax.net WWW.SELLINGEDMONTONANDWEST.COM

*Each office is independently owned & operated

*Not intended to solicit properties already under contract

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Discover, Create, and Have Fun!

Kids’ Corner SPONSORED BY: ST. ALBERT TOY SHARE

Challenge of the Month: Emoji Yourself Pick 3 emojis that match your mood today.

Q: What’s a plant’s favorite kind of music?

A: Rock and mulch!

Now try: Drawing them Recreating them with your own face Turning them into characters in a comic strip (Extra challenge: write a story where they all become best friends!)

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41

Yogurt Parfait FOR YOUNG CHEFS WITH BIG HEARTS

(ALWAYS CHECK WITH AN ADULT BEFORE CREATING IN THE KITCHEN)

INGREDIENTS

1.

3.

🔁

Repeat

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X3

2.

4.

Name:

Date:

Kindness Jar In the jar below, write a random act of kindness you can do this week.

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Draw and Write Activity: This is how I can show kindness everyday....

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HI! I’M KATE! I’m the founder of the 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.

St. Albert 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

Did You Know?

Canadian landfills receive over 2 million toys each year,

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.

plastic that never breaks down.

For more details, visit www.stalberttoyshare.ca and follow along on Instagram and Facebook.

Memberships

most of which are made of

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xosial

with Shantel Wawryk

Get Social. Be Exceptional.

Fuel Your Day with Clean Energy and Mental Clarity Life demands a lot from us, whether it's managing a busy schedule, staying focused at work, or keeping up with family and friends. With so much to juggle, we need energy that’s not only effective but clean and sustainable.

That's where Xilerate comes in! A product designed to give you the energy you need

Free S

without the crash.

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ple m a

Whether you'd like your home to be completely remodeled, or need a few repairs in one room, we're here to guide you, and we'll work with you to get you exceptional results.

www.boostbuilding.com

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PW Design & Co. Virtual Assisting Floral Shadow Boxes Cake Toppers Classes and Events Follow along on social media @pw.design.and.co

ORGANIC

SUPPLEMENTS

homegrown Foods

natural healthy

LD RTHE A HEA URITE FAVO

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Connect With Us LADYBUGS FLOWERS

Reliable, Alberta-based arborist team.

First Responder Owned & Operated company specializing in: Fire Mitigation Projects Burnt Timber Remediation Dangerous Tree Removals Tree Removals Tree Trimming & Maintenance

LD RTHE A HEA URITE FAVO

Protecting what matters most - through trees, trust, and fire-smart solutions.

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#110, 319 McLeod Avenue, Spruce Grove

780 914 0549

www.mnrbeautyboutique.com

Visit us at 107, 314 McLeod Avenue, Spruce Grove, AB. Call us at 780.571.3434.

Visit our website at www.knighton.ca.

SPECIAL EVENTS

Anniversaries Baby’s Arrival Birthdays Corporate Events Fundraising

Logo Donuts Decorate Your Own Kits Gluten-Friendly Options Take & Go Coffee and Donuts

Open Monday - Sunday, 11am-10pm

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WWW.MAVERICKSDONUTS.COM/STONY-PLAIN

No Fear. Just Fierce.

www.empowereddefencecentre.ca

EVERY CAREGIVER’S JOURNEY DESERVES A GUIDE

COMPASS BE YOURS COMPASS for the Caregiver is a four-week program of resources and support for family and friend caregivers.

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

COMPASS

1.877.453.5088 support@caregiversalberta.ca | caregiversalberta.ca

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Heartheld Magazine 5115 54th Avenue Stony Plain, AB T7Z 1B8

Edition 4.08