February 2026

HEARTHELD MAGAZINE

HOW TO “LOVE YOUR LOCAL”

7 SIMPLE WAYS TO SNEAK IN “ME TIME” 5 TIPS TO BOOSTING YOUR SELF-CONFIDENCE RECIPE: EASY (AND DELICIOUS) CARROT CAKE! HEART DISEASE: DOES ONE SIZE FIT ALL? HOW MEN & WOMEN EXPERIENCE HEART DISEASE DIFFERENTLY

hello from the

GUESTS OF HEARTHELD

Jasmine Jenne

Executive Editor Grace-Filled Business

Ryder Jenne

Vickie Boechler

Creative Director

Jessica Schultz

Director of Operations

Heartheld Health

Balance Psychological Services

Finding Balance

Pw Design & Co

Donnalea Ferguson

TJ Aneca

The Toy Share

Want to be a guest?

The Balanced Mom

Around the Nook

Be That Girl

Kids Zone

Connect with us!

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-to-colour 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 Hi, I’m Donnalea. I am so happy to have the opportunity to share my recipes, baking and cooking tips here in Heartheld and on my website, Around The Nook! I hope you can pop on and find inspiration from some of my ideas. www.aroundthenook.com

If you would like to subscribe, Heartheld Magazine is an invitation to slow down and enjoy creativity, connection, and intentional living in print. Subscription details are available at www.heartheldmagazine.ca.

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Heartheld Magazine gratefully acknowledges the support of the Government of Alberta through the Magazine Publisher Operating Grant. We are thankful for this support as we continue creating print experiences rooted in community, care, and connection.

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.

COMPLIMENTARY DIGITAL EDITION

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 MNR Beauty Boutique.

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Table of

CONTENTS TANGIBLE SELFCARE Self-Care Stella

03

Simple Self-Care

06

The Balanced Mom

16

FUN & GAMES Charcuterie Word Search

22

Affirmations Word Search

34

GENTLE LIVING AND WELLNESS Grace-Filled Business

08

How to With Heartheld

10

Around the Nook

28

Heartheld Health

29

HEARTHELD COMMUNITY

04

Be That Girl

13

Finding Balance

20

Verdant Paper Co.

23

Kids’ Corner

35

Advertising Community

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Letter from the creative director

This edition feels like a love letter to the places and people that shape our everyday lives. The small shops we pop into, the familiar faces behind the counters, the quiet routines that slowly become part of who we are.

Lately, I’ve been thinking a lot about how the world we want to live in isn’t something far away or someday; it’s built in the ordinary moments. In the choices we make, the communities we support, and the way we move through our days with intention and care.

I hope these pages feel like an invitation to slow down, to notice what’s already around you, and to find joy right where you are.

Thank you for being part of this community and for choosing to create a life that feels connected, meaningful, and full of heart.

Jasmine Jenne Creative Director

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MEDITATION

worksheet

Before you start, write your intention here:

Mindfulness Meditation Stay mindful of your emotions and write them below.

Before Meditation

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After Meditation

I am grateful for...

REFLECTION

writing

What does your self-care ritual entail?

Describe it in detail.

What does your self-care ritual make you feel?

Describe it in detail.

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

Ask A Digital Expert...

Q: I feel so disorganized & overwhelmed.

Where do I start?

A: First of all, take a deep breath. After that...

The first thing I would tell anyone who is feeling overwhelmed is to do a brain dump. I have a free downloadable template on my website (under resources), but all you really need is a blank sheet of paper and a writing utensil!

Read more about this on the next page.

The next thing I would recommend is putting some systems in place. Figure out where you feel most disorganized and take a moment to imagine what you would like that to look like in a perfect world.

There are a lot of different websites, apps, and tools you can use to help you stay organized BUT I would caution you to keep things as simple as you can. Only add in a new tool if you believe it is necessary (or you run the risk of feeling overwhelmed and divided).

I would say that the best system is one in which nothing could be removed (because it’s all essential). Simple = sustainable.

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TRUE OR FALSE? The only way to be hacked on social media is for someone to steal your password.

Verdict? This is FALSE! Hackers are getting so much more creative in this day and age.

If you receive a message from anyone on social media asking you to click a link, an email asking you to verify information, or anything that feels fishy – PAUSE. Don't do anything until you've researched it further. Visit canada.ca/en/revenueagency/campaigns/fraud-scams.html to learn more.

BRAIN DUMPS = SANITY SAVERS Writer: Jess Schultz Brain Dump: the transfer of information from inside your head to a different medium (usually a piece of paper or digital note).

Brain dumps are my number one secret for handling overwhelm. If I am feeling frazzled, unfocused, or overwhelmed I will schedule a brain dump into my life.

A brain dump is exactly what it sounds like – you (metaphorically) dump the contents of your brain onto a piece of paper or digital file and then use that information to formulate an action plan.

When my thoughts, worries, and to do items are living only in my mind I find that they feel much more overwhelming. Most often when I dump them out on paper, they prove to be much more manageable than I was making them out to be.

Here's how I do it: I gather some supplies: a piece of paper (or my brain dump template or my 5 Minutes to Focus journal), some pens and highlighters, a timer, and a cup of coffee.

😉

Set the timer for 15-30 mins. Write down everything that comes into your mind (don't edit or organize, just dump it out on the paper). Keep going till the timer sounds.

After the timer goes off, review your list and divide it into three categories – dismiss, accept, and take action.

Here’s what I do with each of those categories: I give no further thought to my dismiss items, I breathe deep and acknowledge each of my accept items, recognizing that I will need to prayerfully surrender those, and I create a plan (literally putting them in my calendar) for how I will address each of my action items!

You can visit www.sweetsimplecollabs.com/resources to download your free brain dump template and try it out today.

Did you know that we get together with other fabulous but frazzled women in business and get down to work in some of our favourite local coffee shops each month.

Want an invitation? --->

Scan the QR code to the right or visit www.sweetsimplecollabs.com/#frazzled-fabulous 09

H O W

T O

Love Your Local W I T H

H E A R T H E L D

We live in a world where clickbait and buzzwords have become the norm. A quick, catchy phrase rises

It’s community. It’s connection.

to the surface and, through marketing, social media, and the speed of modern life, it gets repeated

It’s changing the lives of our neighbours, friends, and

almost instantly. There’s a lot of noise. And

families along with our own.

sometimes even truly wonderful, meaningful things get caught in it, or quietly lost.

It’s quietly shaping the kind of world we want to live in.

Many of us already shop local. Support local. Local

We’ve been shopping local for many years now, and

this, local that. We hear it often. And still, the

over time it has grown, shifted, and become one of the

thoughts come: It’s faster to order online. It’s more

most meaningful parts of our life.

expensive to shop local. Life already runs on tight margins how are we supposed to fit this in?

The biggest thing we’ve learned is to start small, and to start from a place of love.

Sometimes it does feel easier to click a button.

Sometimes it feels more affordable to go the fastest

Community isn’t meant to be built through shame.

route.

Being hard on ourselves, keeping score, or trying to pressure our way into “doing better” never worked for

And sometimes, shopping local actually is simpler

us.

than we expect.

What did work was slowing down and noticing where we live. Looking around our community. Seeing the

What we’ve learned is that it isn’t just one thing or

spaces. Letting ourselves feel appreciation for what’s

the other. Shopping local can be convenient, it can

already here. Naming the things we love about our

be accessible, it can make sense within real life, but

neighbourhood.

it is also so much more than that...

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From there, we chose one small thing we genuinely preferred locally. Maybe it was white chocolate chip raspberry scones from a favorite bakery. Fresh bread. Cream from a local grocery store. We let ourselves start there.

Then we began noticing our everyday routines.

The things we reach for again and again at home. Slowly, naturally, we found local options that fit into our life. This part has a way of unfolding on its own.

MAKE

TIME

INTENTIONALLY

At first it was one day a month. Then a couple of hours every second week. Over time, it turned into regular shop-local dates. Days meant for moving slowly, leaving margin, and finding beauty in each stop or small adventure.

Once we approached it gently, we began setting small, winnable challenges for ourselves. We started by finding gifts for birthdays and holidays from local businesses.

Then we shifted more of our wardrobe to local boutiques. We explored community programs for our children. Groceries followed. And before we realized it, much of our everyday life was supported by people we know, adore, and feel connected to.

What we’ve found is that our days feel fuller and more intentional. Our home carries a softer energy.

There’s less pressure to buy beyond our capacity and more joy in choosing thoughtfully. We go to specific places for specific things, and each choice feels rooted in care.

For us, shopping local became less about a label and more about a way of living.

WHAT

ARE

SOME

OF

YOUR

FAVOURITE

WAYS

TO

SHOP

LOCAL? 11

Supporting local is a love story.

It’s choosing connection over convenience when you can, and discovering that sometimes the two quietly meet.

It’s knowing the names behind the doors you walk through, recognizing familiar faces,and letting ordinary errands turn into moments of belonging.

A slower way of living.

A softer way of choosing.

One small decision at a time,we build the kind of world we’re proud to be part of.

Jasmine Jenne

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BE THAT GIRL Be that girl who prioritizes herself to feel her best from the inside out.

WITH TJ ANECA 13

If you’re a woman over 35 and noticing changes in your energy, strength, body composition, or confidence – you’re not imagining it. As we age, especially through perimenopause and menopause, our bodies naturally lose muscle mass, bone density, and metabolic efficiency.

This is exactly why strength training isn’t optional - it’s essential.

Lifting weights isn’t about getting bulky or training like an athlete. It’s about supporting your hormones, protecting your bones, maintaining independence, and feeling capable in your everyday life. Strength training helps women stay resilient – physically and mentally – through midlife and beyond.

Many women have been told that cardio is the key to staying healthy or managing weight. While walking and movement are important, strength training is what changes how your body functions long-term.

After 35, muscle mass declines more rapidly if it isn’t challenged. Less muscle means a slower metabolism, decreased stability, and increased risk of injury.

Strength training directly counters these changes by improving muscle tone, joint health, posture, and overall energy levels.

The goal isn’t to do more - it’s to do what works with your body, not against it.

BUILD MUSCLE, PROTECT YOUR BODY Strength training plays a critical role in: Maintaining and increasing muscle mass Supporting bone density and joint health Improving balance and coordination Reducing aches, pains, and injury risk Strong muscles protect your joints and help you move through life with confidence - whether that’s carrying groceries, playing with grandkids, or simply getting out of bed feeling good.

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STRONG ISN’T A TREND: IT’S A REQUIREMENT FOR WOMEN 35+

Just as importantly, strength training has a powerful effect on hormonal health. It improves insulin sensitivity, helps regulate blood sugar, and supports a healthier stress response – all of which become increasingly important in midlife.

When paired with proper recovery and nutrition, strength training helps women feel more energized, grounded, and stable – not depleted or burnt out.

Strength isn’t about pushing harder – it’s about showing up consistently and trusting that your body is capable of more than you think.

Starting – or restarting – strength training can feel intimidating, especially if it’s been a while. But it doesn’t have to be complicated or extreme. With the right guidance, strength training becomes empowering, sustainable, and surprisingly enjoyable.

Together, we focus on movements that feel good, progressions that make sense, and routines that fit into real life – not perfection.

THE BODY ACHIEVES WHAT THE MIND BELIEVES Ready to get started?

If you’re a woman 35+ looking to feel stronger, more confident, and supported in your fitness journey, I’d love to help.

Book your complimentary discovery call to learn how strength training can work for you – whether in person at Snap Fitness or through online coaching.

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WHAT SHOULD YOU ROMANTICIZE ABOUT YOUR LIFE NEXT? Life is full of little magic moments - you just have to notice them! Answer these questions, and we’ll tell you what everyday part of your life deserves to be turned into a cinematic masterpiece.

If your life had a background soundtrack, what would it be?

A

Soft acoustic guitar.

B

A perfectly curated vintage vinyl playlist.

C

A lo-fi beat with the hum of a coffee shop.

D

A song so energizing it makes you feel like you can conquer anything - even your to-do list.

What’s your go-to cozy beverage?

A

A steaming cup of tea with a splash of honey.

B

A fancy espresso with a delicate swirl of foam.

C

Something iced, preferably in a glass with straw.

D

Hot chocolate in a ridiculously oversized mug.

If you had a signature aesthetic, what would it be?

A

Nature walks, and a basket full of fresh bread.

B

Bookshop tote bag filled with mystery novels.

C

Handwritten letters, and perfectly messy hair.

D

A colour-coded planner, a crisp morning breeze, and an unshakable sense of purpose.

Your dream morning starts with...

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A

Watching the sunrise, warm cup of coffee in hand.

B

Shower, hair & makeup.

C

Making a to-do list that may or may not get fully completed.

D

Hitting snooze, but with flair.

Which tiny moment of joy speaks to you the most?

A

The way sunlight streams through the curtains in the morning.

B

The sound of rain against the window while you're curled up inside.

C

That first deep breath of fresh air when you step outside.

D

The satisfaction of crossing something off a list.

In Japan, there are cafes where you can sit in complete silence and write letters to strangers. It’s called “slow communication,” and it's all about finding meaning in small, intentional moments - proof that quiet connection is its own kind of magic.

What’s your relationship with journaling?

A

I write dreamy, poetic entries that may or may not be legible.

B

I have a collection of half-used notebooks full of deep thoughts.

C

I jot things down in the notes app and call it a memoir.

D

I only journal when I’m having a main-characterlevel life crisis.

Choose a random little joy: A

Fresh sheets and a rainy day.

B

A perfect strawberry that tastes like summer.

C

A compliment from a stranger.

D

Finding something you didn’t know you were looking for.

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IF YOU ANSWERED ...

Mostly A’s – Cozy Core You romanticize life through quiet moments and little rituals.

Whether it’s slow mornings, handwritten notes, or candles lit just because, your magic lives in the small, sacred spaces you create. You don’t need big plans - just a cozy corner and time to savour it.

Mostly B’s – Soft & Dreamy You’re a flower-crown kind of soul who sees beauty in everything. You romanticize your life with gentle aesthetics, golden light, and moments that feel like poetry. Your world is curated through kindness, presence, and the belief that wonder is always nearby.

Mostly C’s – Confident Glow You bring main character energy everywhere you go. You find magic in conversation, movement, and spontaneity - and you’re not afraid to show up for your life like it’s a scene worth watching. You romanticize through colour, sparkle, and the stories you tell.

Mostly D’s – Whimsical Wanderer You live life like it’s a scavenger hunt for joy. From quirky finds to surprise road trips, you romanticize through spontaneity, curiosity, and wonder. You make even the weirdest Tuesdays feel like a movie montage and you wouldn’t have it any other way.

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START AND END YOUR DAY ON THE RIGHT COLOUR

OFF THE WALL PAINTING & DECORATING Providing quality service using quality products for top-notch customers.

BOOK YOUR FREE CONSULTATION TODAY 780-908-0521

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F I N D I N G 5 Tips to Boost Your Self-Confidence Self- confidence has been compared to a lamp. Having it can help someone see clearer and navigate through obstacles and not having it can make us feel like we are stumbling around in the dark. But how does one actually get self- confidence?

Honestly, there is no "quick fix" for getting confidence but here are 5 tips that can help you on your journey toward that goal.

What are you putting on yourself that doesn't fit and is sabotaging your self-confidence?

We have all had the experience of trying on an outfit and having it not fit. Maybe it was too tight, or too loose, or the sleeves were too short.

Whatever it was, it just did not fit.

This can happen in our mental lives as well.

Sometimes we put expectations on ourselves that just don’t fit. These can be things like pressure to look a certain way, have a certain job, text or lifestyle. However, nothing is one size fits all and trying to fit ourselves into categories that just don’t work for us is a sure way to feel like we aren’t measuring up.

Find Your Niche To Boost Self-Confidence The flip side of this is finding out what does fit. Once we stop looking for fulfilment in the areas that don’t fit, we can focus on the areas that do.

Part of being confident is finding what works for you and doing more of that. Sometimes this can be hard because we are so familiar with our strengths that we forget how awesome they are. The more we can find environments that support our strengths, the easier it is to recognize and be confident in our abilities. This can make it easier to learn new transferable skills that can help us when we have to navigate challenging situations.

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B A L A N C E Recognize Your Weaknesses And Own Them One of most overlooked parts of confidence is recognizing weaknesses. We all have weaknesses and pretending they don’t exist only instills a fragile sense of confidence that can easily be broken.

Being confident is not about being perfect. It's about acknowledging our weaknesses and figuring out how to work within them. People are complex and, in that complexity, there are areas of both strength and weakness. Part of being confident is being able to accept that both sides exist and that is ok.

Live According To Your Values This brings us to the next point - if we base our confidence solely on what we can do, then we are setting ourselves up for failure. We will all have a bad day or make a mistake at some point in our lives. If our self-confidence is based on performance, we are going to be devastated if we don't do as well as we had hoped.

One way to get off this precarious performance-based rollercoaster is to use our values as one of the things we root our confidence in. For example, rather than someone feeling bad about themselves because they did not do well on a test, they can ask themselves if their actions leading up to the test were in line with their values. By basing confidence in values rather than performance we can introduce more context into situations.

Be Kind To Yourself Many people would be horrified if someone else spoke to them the way they speak to themselves. It may not seem like it matters, but negative self talk affects how we perceive situations and how we view ourself.

The first step to changing negative self talk is noticing when you are doing it. After that you can ask why.

Are you using negative self talk to try and not make mistakes, or to protect yourself from someone else’s criticism, or to confirm your own beliefs about yourself? Figuring out the why of negative self- talk can help us figure out what the next step is.

Maybe instead of positive self- talk you can strive for neutral self -talk. Maybe you can create a personal motto that can be used to combat negative self-talk or you consider what you would say to a friend in the same situation. Whatever strategy you use, working on negative self- talk will help immensely with self- confidence.

Building new patterns and becoming confident is like learning a new language and culture - it can happen, but it will not happen overnight. As you continue to work on your self- confidence, notice when you make progress and celebrate successe You’ve got this.

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.

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word list MEAT CHEESE STYLE FRIENDS

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CRACKERS OLIVE SWEETS BOARD

COMPLETE THIS WORD SEARCH AND SHARE ON SOCIAL MEDIA TAGGING @TWISTED_CHARCUTERIE & @HEARTHELDMAGAZINE TO RECIEVE A FREE GIFT

Verdant Paper Co.

Plantable and Recycled Paper Products with Hand Drawn Designs

Greeting Cards Bookmarks Art Prints Bottle Tags Swedish Dishcloths

We would love to connect !

Website: www.verdantpaper.com.

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There’s something special about opening your mailbox and finding something meant just for you.

Not a notification. Not a reminder. But a little moment of care, folded neatly and sent with intention.

That’s the feeling Verdant Paper Co. is built around.

Verdant creates plantable and recycled paper goods designed to be shared, celebrated, and enjoyed long after they’re received.

From greeting cards and bookmarks to art prints, bottle tags, and Swedish dishcloths, each piece begins as a handdrawn illustration and is lovingly brought to life in their home studio. It’s creative work that feels rooted, thoughtful, and connected to the natural world.

The heart of Verdant comes from a lifelong love of growing things. Flowers have always been part of the story, from childhood days spent harvesting a family garden, to running a flower farm, to studying environmental stewardship. So creating paper goods that can be planted and grown feels less like a clever idea and more like a fullcircle moment.

Verdant’s journey into this chapter began during a season of change. Looking for something creative, meaningful, and ready to grow, the opportunity to carry forward an eco-friendly paper company felt like the perfect fit.

Illustration, storytelling, and nature came together in a way that felt both grounding and exciting – a fresh start with deep roots.

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Every design is drawn by hand, sometimes with a little trial and error, sometimes with a tutorial pulled up nearby, always with curiosity and care. The process is part of the joy. So is learning, evolving, and letting creativity take its time.

As the year unfolds, Verdant Paper Co. is leaning into pieces made for celebrating and connecting: newly released bottle tags, Valentine’s cards that feel heartfelt and warm, and spring designs inspired by growth, colour, and new beginnings.

When you step into the Verdant Paper Co. world, the hope is that you feel welcomed and inspired, like standing in a garden just as things begin to bloom.

It’s a space created for people who love the environment, enjoy thoughtful gifting, and believe that sending something physical still matters.

All plantable paper is made in Canada using recycled materials, and every piece is designed with intention and care.

Because a card can be more than a card.

It can be a note, a memory, a smile and sometimes, with a little water and sunshine, even a garden.

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The Balanced Mom 7 Simple Ways to Sneak in “Me Time” Hey there, mama! We get it – you’re busy juggling the kids, work, the house, and all the little things that fill up your day. But let’s be real, making time for yourself shouldn’t be something you “earn.” It’s a right.

So today, let’s talk about how you can squeeze in some “me time” without disrupting your entire day. Here are some quick, effective ways to add a little self-care to your busy life, guilt-free!

Early Morning Moments Waking up 15 minutes before the kids or anyone else in the house may sound hard, but it can be a game-changer! Use this quiet window to sip your coffee in peace, journal, stretch, or just sit in the stillness. Even a few minutes to yourself before the chaos can make you feel grounded and ready to take on the day.

If the kids woke up early, encourage them to come read a book beside you while you start to feel awake!

Mindful Breathing at Red Lights Stuck in traffic? Take a few deep, calming breaths every time you hit a red light.

Practicing mindful breathing only takes a few moments, but it’s a simple, soothing way to clear your mind and reduce stress without needing a big chunk of time.

Get Moving While They Play If your kids are busy in the playroom or have some screen time, take those 10-15 minutes to move your body! Whether it’s a quick yoga session, a few stretches, or just dancing to your favorite song, these short bursts of movement help release endorphins and give you a needed boost of energy and joy.

Taking a page from Meredith Grey’s book here 26

😉

Embrace the Power of Audio Podcasts and audiobooks are wonderful for moms-on-the-go. Pop in your headphones while you’re doing chores or driving.

Pick something that feeds your mind or makes you laugh – whatever you need that day. It’s like having a tiny piece of “me time” with you as you move through your to-do list.

Create a “Reset Ritual” for After Work Working moms, this one’s for you!

When you come home or finish a workfrom-home shift, take a 5-minute “reset” ritual. Maybe it’s changing clothes, washing your face, or taking three deep breaths before diving back into mom mode.

A reset ritual helps you transition from work to home life, keeping you balanced and ready to tackle what’s next.

The Power of Micro-Breaks Throughout the day, give yourself permission to take 1 to 2-minute breaks.

A quick stretch, a splash of water on your face, or even stepping outside for fresh air can do wonders.

End the Day with a Bedtime Wind-Down When the kids are asleep, make those last few moments yours.

Setting a timer every hour to remind yourself to take a short break can help keep your energy steady.

Light a candle, put on some relaxing music, and spend a few minutes in gratitude for what went well in your day.

This bedtime routine can help you shift gears from a long day of doing to simply being, helping you sleep better and wake up more refreshed.

You Deserve It Mama, “me time” isn’t selfish – it’s essential. Taking a few minutes here and there throughout your day isn’t just possible; it’s powerful.

You don’t need hours to fill your own cup.

You just need a few well-chosen moments that remind you of your own worth. So go ahead, take that extra moment for yourself – you’ve got this!

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Easy Carrot Cake This recipe for moist Carrot Cake uses pantry ingredients, along with grated carrots, crushed pineapple, coconut and walnuts for a delicious dessert that is so tender and moist!

Ingredients: 3 eggs ¾ cup vegetable oil ¾ cup buttermilk or ¾ T vinegar, with enough cream added to make ¾ cup.

(Allow to sit for 10 minutes before adding) 2 cup sugar 2 teaspoon vanilla 2 cups flour 2 teaspoon baking soda 2 teaspoons cinnamon ½ teaspoon salt 8 ounce can of crushed pineapple 2 cups carrots grated 1 cup walnuts coarsely chopped ¾ cup shredded coconut

INSTRUCTIONS: 1.Preheat oven to 350˚F and grease 2 – 9" round pans.

2.Beat eggs, oil, buttermilk, sugar and vanilla until blended.

3.Add flour, soda, cinnamon and salt. Mix until incorporated.

4.Stir in pineapple, grated carrots, nuts and coconut.

5.Pour into pans and bake 35-40 min or until toothpick inserted comes out clean.

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heartheld health Written By: Vickie Boechler

HEART DISEASE: DOES ONE SIZE FIT ALL? A merry heart doeth good like a medicine.

February Is Heart Month This month I would like to expand on heart disease in men and women and discuss the seven differences between how men and women experience heart disease. Heart disease takes many forms (CCDSS, 2018).

Heart disease is the second leading cause of death in Canada and can be silent (PHAC. 2022). Also, men are 2 times more likely to have a heart attack than women and are diagnosed with heart disease when they are about 10 years younger (PHAC, 2022).

What Is Heart Disease?

Heart disease is a condition in which the heart muscle is damaged or does not function properly, aka coronary heart disease or ischemic heart disease. Plaque (composed of fat, cholesterol, calcium, and other substances) builds up on the inner walls of coronary (heart) arteries and gradually the plaque hardens or ruptures. When plaque hardens in the coronary arteries, the arteries get narrower reducing the blood flow to the heart muscle causing chest pain or discomfort, aka angina. When plaque ruptures, a blood clot forms in a coronary (heart) artery and blocks the blood flow to the heart, causing a heart attack (aka an acute myocardial infarction). When a brain blood vessel ruptures or when it is blocked a stroke may occur (CCDSS, 2018).

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How Heart Disease Develops Over Time Heart disease develops over years or decades in adults with certain events occurring before it progresses to end-stage heart failure. Risk factors that we can control such as unhealthy diet, physical inactivity, smoking, alcohol use, obesity, and a number of medical risk conditions (e.g. hypertension, diabetes, and high cholesterol) increase the risk for developing heart disease later in life. Without changing, modifying your lifestyle, or looking for early detection and treatment, these risk factors can lead to heart failure or death (CCDSS, 2018).

Symptoms Of Heart Disease The following symptoms will vary according to the type of heart disease (aka ischemic heart disease or coronary heart disease).

Heart Attack – You can experience chest pain or pressure, like an elephant sitting on your chest, including pain in the upper back or neck pain, indigestion, heartburn, nausea or vomiting, extreme fatigue, upper body discomfort, dizziness, and shortness of breath. In Canada, from 2022-2023 the crude prevalence of acute myocardial infarction was in more males (504,705) than in females (224,390) (CCDSS, 2024).

Arrhythmia – You can feel fluttering feelings in the chest when the heart beats irregularly, too slowly, or too fast. When you check your pulse at your wrist or neck, you can detect an irregularity. If you don’t know how to find your pulse check here: just type “How to take your pulse - Mayo Clinic” into a search bar and the website will come up.

Heart Failure – Sometimes known as congestive heart failure, is where you can get swelling of the feet, legs, ankles, abdomen and or neck veins. In Canada, 2022-2023 the crude prevalence of men with heart failure was more at (445,735) than in females at (381,825) (CCDSS, 2024).

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What are the 7 differences between men and women in relation to heart disease?

(O’Donoghue, 2024) 1. Men and women have differences in heart size and blood vessel size. That stands to reason because men are statistically bigger than women. Men have bigger hearts and wider blood vessels compared to women.

2. Men and women build-up cholesterol in different parts of the body. Men typically develop this build up in the largest arteries that supply blood to the heart whereas women typically develop plaque build-up in the smallest vessels in the heart.

3. Men and women have different symptoms when experiencing a heart attack. Men typically present to the Emergency Dept. with chest pain/pressure. Women can also experience chest pressure but are more likely to suffer from nausea, vomiting, sweating, neck pain and pain in the jaw, throat, abdomen, or back. They also report they have been “tired for a while”.

4. Women are more likely to have diseases that look like a heart attack such as a coronary spasm, a tear in the wall of a blood vessel or changes in the enzymes and muscle of the heart without the presence of blocked arteries or heart attack.

5. Men and women can have different risks for heart disease. Men do not have reproductive risk factors. Women with endometriosis, gestational diabetes when pregnant, or preeclampsia need to modify these risk factors and adopt a heart-healthy lifestyle.

6. Men and women need different diagnostic tests of the heart to check for disease.

One test used for both is a higher cardiac troponin, a protein released in blood, which means heart damage. However, the level does differ across sexes. According to O’Donoghue (2024) some women may be having a heart attack but fall below the level of detection and therefore are misdiagnosed and sent home from emergency.

Providers are only now starting to apply sexspecific thresholds for certain diagnostic tests.

For example, a cardiac catheterization looks for blockages in large arteries found in men. A cardiac MRI or ultrasound may be better for women to detect heart disease in the smaller arteries.

7. The different genders may need different treatments for heart disease. One size does not fit all!

There’s plenty of experience treating cholesterol for the larger vessels seen in men, but a poorer understanding around treating plaque in the smaller vessels seen in women.

More robust research is needed in the area of heart disease so that it is detected in both sexes in a lifesaving, timely manner and women are not so often falling below the level of detection.

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You Can Lower Your Risks For Heart Disease Knowing the risk factors you can affect helps you lower your risk for heart disease by living a healthy lifestyle (CDC, ND).

Control Your Blood Pressure Track your blood pressure - high blood pressure is silent and has no symptoms. High blood pressure thickens the walls of all the arteries in your body (Simmons & Rose, 2023) .

In Canada, 2022-2023 the crude prevalence of men with hypertension was 4,054,700 and was very similar in females at 4,016,050 (CCDSS, 2024).

Reduce High Cholesterol Levels And Triglycerides By eating a healthy diet and avoid the worst foods for cholesterol (Bhattacharya, 2024) you can reduce this risk. These foods would be high-fat dairy like whole milk and cream, red meat in excess, baked goods, fried foods, and palm and coconut oil.

Best foods to eat to lower high cholesterol are plantbased, vegetables, high fibre, fruits/berries, nuts (a handful), polyunsaturated vegetable oils, skinless chicken and turkey, and lean fish.

Don’t clog up your coronary arteries that feed the muscle of the heart! These abnormal blood levels are silent with no symptoms.

Exercise Regularly to improve or maintain cardiac/artery health and lower your stress level thereby eliminating physical inactivity (O’Donoghue, 2024; CDC, ND).

Get Sufficient Sleep According to Lee (ND), sleep is particularly important.

Sleep plays a crucial role in everyday life because it helps the body to store energy, fight infection, repair injuries, grow (especially children), improve memory, replenish brain and nerve functions, and clean waste from our body.

If you don’t get enough sleep, you may wake up groggy and feel angry or irritable. Long-term sleep loss is also linked to heart disease, diabetes, obesity, and depression.

Quit Smoking If you smoke, discuss ways to quit with your doctor or pharmacist (O’Donoghue, 2024).

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Learn To Self-Manage Chronic Health Conditions like diabetes by attending virtual Diabetes Education Classes (Diabetes Canada, 2025). Keep your blood sugar within the normal range.

By doing this, you only need to consult your doctor when something unusual is happening health-wise such as surgery, an infection, a high blood sugar for a long period or an abnormal HgbA1C for no reason.

Over time high blood sugar causes heart and kidney disease, plus many other serious complications.

(McDonnell, 2024).

Limit Alcohol Intake According to the new guidelines, drinking less (or none) is better. We now know that even a small amount of alcohol can damage health (CCSUA, 2023).

Eat A Healthy Diet To eliminate obesity and avoid being overweight (putting extra stress on your cardiac system), follow Canada’s Food Guide and practice portion control (CDC, ND). Your doctor can also refer you to a Registered Dietitian who will develop a personalized diet plan for you.

The Good News Canadians can do something about their heart health. An annual physical checkup with blood pressure, pulse and blood work ordered by the family doctor measures the risks of heart disease. If you don’t have an annual physical every year, then start now. The doctor needs a baseline of where you are at health wise. If your heart is healthy, you can maintain that. If your heart is not healthy you can make lifestyle changes and improve the health of your heart.

The number of Canadians newly diagnosed with heart disease declined from 217,600 to 162,730 from 20012018. That shows us that people are becoming more aware of a healthy lifestyle, what their health choices are, and how they can affect a person’s overall health. If heart disease runs in your family just know that you can make healthy changes for yourself and your family to protect the heart.

Disclaimer: The information in this article was prepared by Vickie Boechler BScN, MN and is intended for information purposes only, not to give health advice. This information does not replace the health advice of a physician or any other health care professional.

References: Bhattacharya, R. (2024). Worst Foods for High Cholesterol | Mass General Brigham; Accessed online January 13, 2025.

Canadian Centre on Substance Use and Addiction (CCSUA). (2023). Canada’s Guidance on Alcohol and Health | Canadian Centre on Substance Use and Addiction; Accessed online January 13, 2025.

Canadian Chronic Disease Surveillance System (CCDSS) (2018). Report from the Canadian Chronic Disease Surveillance System: Heart Disease in Canada, 2018; Accessed online January 10, 2025.

Canadian Chronic Disease Surveillance System (CCDSS) 2024. Data Tool. Canadian Chronic Disease Surveillance System (CCDSS) — Canada.ca; Accessed online January 10, 2025.

CDC (ND). About Men and Heart Disease | Heart Disease | CDC; Accessed online January 10, 2025.

Diabetes Canada. (2025) Virtual Diabetes Education Program - Diabetes Canada; Accessed Online January 17, 2025.

Lee, K. (ND). Why Is Sleep Important? | Mass General Brigham; Accessed online January 13, 2025.

Mayo Clinic. (2024). How to take your pulse.; Accessed online January 13, 2025.

McDonnell, M. (2024). What is Diabetes? | Mass General Brigham; Accessed online January 17, 2025.

O’Donoghue, M. (2024). How heart disease affects men and women differently. https://www.massgeneralbrigham.org/en/about/newsroom; Accessed online January 10, 2025.

Public Health Agency of Canada (PHAC). (2022). Heart Disease in Canada - Canada.ca; Accessed online January 10, 2025.

Simmons, L, & Rose, K. (2023). Hypertension Signs and Symptoms | Mass General Brigham; Accessed online January 16, 2025.

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Discover, Create, and Have Fun!

Kids’ Corner SPONSORED BY: ST. ALBERT TOY SHARE

Challenge of the Month: 3Minute Masterpiece Grab a pencil, crayon, or whatever you like and set a timer for 3 Q: What do you call a sleeping bull?

minutes.

Draw the first thing that comes to your mind It can be wild, wobbly, or weird,

A: A bulldozer!

just keep going until the timer stops Show someone and give it a ridiculous name

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Apple Crisp

FOR YOUNG CHEFS WITH BIG HEARTS

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

Ingredients 6 cups sliced and peeled apples 2 drops of maple syrup 1 teaspoon ground cinnamon

Topping 1 cup all-purpose flour 1 cup rolled oats 1/2 cup brown sugar 1/2 cup unsalted butter, melted A pinch of salt

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Preheat your oven to 180°C (350°F). Arrange the sliced apples in an even layer in a baking dish. Drizzle with maple syrup and sprinkle with cinnamon. Toss gently to coat the apples. In a mixing bowl, combine the flour, rolled oats, brown sugar, melted butter, and a pinch of salt. Stir until the mixture becomes crumbly.

Sprinkle the crumble topping evenly over the apples, covering them completely.

Bake in the preheated oven for 30-35 minutes, or until the topping is golden brown and the apples are tender. Remove from the oven and let cool slightly before serving. Serve warm, optionally with ice cream or whipped cream.

1.

Place on Top of the Apples

2.

Enjoy your delicious Apple Crisp!

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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

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Welcome to a new way to play, I’m so glad

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

Memberships

young age?

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PINK ELEPHANT PRINTING

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That’s why we provide colour consults to make sure you can exactly colour match the Pinterest vision board you made for your home renovations. We provide custom colour matching!

We are also your go-to experts for colour matching an existing wall colour for touch ups, and we can even make a custom paint colour to match your favourite home decor item or accessory.

Looking for a unique paint colour? Let us help!

96 Campsite Road #50 Spruce Grove Alberta T7X 4J3 www.grovedecorating.com 42

CREATED BY LOCAL AUTHOR/ILLUSTRATOR DUO LYNN GALE & JENN ANDERSON

BIG J - THE SERIES This much beloved children’s series now contains 4 books!

All four books are available online through most major retailers and are also available at Whimsical Vintage Creations in Stony Plain, AB.

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