FEATURING ANOHKA DISTILLERY
FINDING BALANCE THROUGH LIFE'S HIGHS AND LOWS: HOW TO SUPPORT YOUR NERVOUS SYSTEM
HEART DISEASE: DOES ONE SIZE FIT ALL?
RECIPE: PEANUT BUTTER CONFETTI BARS, A TIMELESS CLASSIC
WINDOW OF TOLERANCE: THE FIGHT, FLIGHT, FREEZE AND SHUTDOWN OF IT ALL
JasmineJenne CreativeDirector
JessicaSchultz ExecutiveEditor Grace-FilledBusiness
RyderJenne DirectorofOperations HeartheldHealth
FindingBalance BalancePsychological
SarahWarrener AngelavanLeeuwen
Nicole Zee Photography
PwDesign&Co
DonnaleaFerguson AroundtheNook
Hi, I’m Nicole! I’m a Spruce Grove photographer who is drawn to beautiful natural light, calming tones, simple items, and loving connection When I’m not taking pictures, I love painting and working in my garden If you love light and airy, true-tocolour photos, I’d love to work with you! wwwnicolezeephotographycom
Janice - Wildflower Photography
Janice is a Stony Plain based photographer serving the greater Edmonton area She loves capturing everything from weddings, newborns, families, and branding for small businesses When she’s not behind the camera she enjoys spending time with her family
Around the Nook
My first passion is my family! I have a wonderful husband, plus 3 great kids who are all grown! My husband and I are definitely “home-bodies” We love spending time entertaining friends and family or just staying home by ourselves snuggled up with a good movie and some homemade pizza! And of course a beer or glass of wine!
I am so happy to have the opportunity to share my recipes, baking and cooking tips on my site Around The Nook! I hope you can pop on and find inspiration from some of my ideas wwwaroundthenookcom
We acknowledge that we are on Treaty 6 territory, a traditional meeting ground, gathering place and traveling route to the Cree, Saulteaux, Blackfoot, Metis, Dene, and Nakota Sioux.
It belongs to those who came before us. We are learning to listen, to remember, to be grateful and to allow voices previously silenced to be heard.
We are grateful for the traditional Knowledge Keepers and Elders who are still with us today and those who have gone before us
As a media publication we recognize our responsibilities and roles in sharing these stories and our contributions within narratives We hold ourselves and Heartheld accountable for these, and pledge to embrace the heart of the treaty with love
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 Homegrown Foods
Dear Heartheld Community,
The days are getting longer and, if you’re like me, you’re starting to daydream about gardens and sunny days
My challenge to myself, and to you if you want to follow my lead, is to practice being where my feet are this month Instead of focusing all our energy on what is ahead, let’s take a moment to savour what is right now.
Enjoy your February, friends.
Take care,
01
Maslow's Hierarchy of Needs is a psychological theory proposed by Abraham Maslow in 1943 which suggests that humans have a hierarchical set of needs that must be fulfilled in a specific order to achieve self-actualization The hierarchy consists of five levels, with each level building upon the previous one.
Physiological Needs
This is the foundational level of needs that must be met for survival and includes basic biological requirements such as food, water, shelter, sleep, and warmth
02 03 04 05 Safety Needs
This includes physical safety, personal security, financial stability, health, and protection from harm or danger
Love and Belonging Needs
Once safety needs are fulfilled, individuals seek social connections, love, and a sense of belonging through relationships, family, and friends
Esteem Needs
Individuals strive for esteem needs, which encompass both self-esteem and the desire for recognition and respect from others
The highest level of the hierarchy is self-actualization, which refers to reaching one's fullest potential, personal growth, and self-fulfillment
One thing you worked hard to achieve:
One thing that is going well right now:
Two pursuits you are passionate about:
Two people you can count on for warm hugs and kind words:
3 things to look forward to:
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
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.
Writer: Jess Schultz
Here's how I do it:
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.
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!
I’m so fond of this practice that I incorporated a “brain dump” area into the 5 Minutes to Focus journals when I created them. I use this most morning to help organize my thoughts before I jump into my day, and I’ve found it to be such a helpful practice
You can visit www sweetsimplecollabs com/resources to download your free brain dump template and try it out today
Have you ever noticed that sometimes life feels like it’s going too fast or too high, only to come crashing back down? It’s a little like tossing a rock high into the air soaring one moment, and then, with gravity pulling, it comes right back down
Our nervous systems work a lot like that, too When we experience joy or excitement, it can feel like we’re flying But if we haven’t built a steady way to support those emotions, we can quickly crash back down to feeling overwhelmed, stressed, or just plain worn out.
Life has its ups and downs, and for many of us the everyday stressors can leave us feeling stuck or out of balance. Maybe you’ve noticed yourself feeling frustrated, irritable, or just “off,” and it’s tough to know how to shake those feelings. When we’re in that space, it can be hard to find motivation or move forward, like a heavy rock that’s hard to budge
But here’s the good news just like we can strengthen our muscles, we can learn to regulate our nervous systems.
This means we can create more balance between those highs and lows so that we don’t fall so hard when life takes an unexpected turn
We’ve all had days where we’re feeling low, stuck in a funk, and then suddenly something shifts Maybe you get some unexpected good news, or maybe you just wake up feeling lighter For a moment, everything feels amazing like you're on top of the world But what happens afterward?
If you're like many of us, you might experience what I like to call “the crash” One minute you’re soaring high and the next you find yourself right back down, maybe feeling even worse than before It’s confusing and frustrating, and it can make you wonder, “Why can’t I stay in that good place?”
This crash happens because your nervous system is working hard to balance itself When you go from feeling really low to feeling really high, your body tries to return to what it knows your “normal ” And if your normal has been stress, frustration, or low energy, the shift back can feel pretty rough
But here's the important part to remember: it’s okay Your body is just trying to protect you, to return to what feels familiar And the more we work on gently expanding what feels normal to us, the less dramatic that crash will be
Think of it like this: over time, you can train your body and mind to make those highs and lows feel less extreme When you’re regularly practicing ways to regulate your emotions, it’s like switching from a slingshot (where the rock flies way up and then comes crashing down) to just tossing the rock gently with your hands The ups and downs are less intense, and eventually, your everyday normal starts to feel good
That’s the beauty of nervous system regulation it’s a practice And with time, it helps you shift from feeling stuck in those low moments to having more steady, balanced days
Here are some gentle ways you can begin to support your nervous system and start finding that balance...
Remember that nervous system regulation is something that takes time It didn’t take us a day to get where we are now, and it’s going to take time for you to heal
Don’t rush the process and give yourself grace Some days will be easier than others- and that’s okay It’s about progress not perfection!
There is no such thing as a one-size-fits-all solution to healing, and the ‘tools’ that work best are going to be the ones that work best for YOU
If a particular tool (like stretching, breathwork, tapping, journaling, meditation, etc.) is not working for you, don’t give up - try something different!
Allow yourself to experiment and don’t get caught up in having to use a specific tool.
The key to regulating your nervous system is to get in touch with your emotions and allow yourself to FEEL them. There is no such thing as ‘good’ emotions or ‘bad’ emotions, and we don’t want to ignore one and only feel the other.
In order to heal, we need to allow ourselves to feel ALL our emotions
Start listening to your body and figuring out what is coming up Find healthy ways to express heavier emotions like anger or frustration and use those tools whenever they come up
Healing is always better in a community, and having someone there to support you on the harder days is key.
Look for those who can have your back and keep you motivated so that you can keep moving forward.
Healing doesn’t always come with big breakthroughs Sometimes, it’s in the little moments when you pause before reacting, when you notice your breath, or when you choose to care for yourself instead of pushing through the stress
These small wins are important Celebrate them, and remind yourself that every step forward, no matter how small, is progress
There will be days when it feels like you’re not making any progress, and that’s when it’s most important to be kind to yourself. Healing is a journey, not a destination, and it’s perfectly normal to have ups and downs along the way. What matters is that you keep going; that you keep showing up for yourself.
Every effort you make is a step toward a more balanced, peaceful version of you.
By taking these small steps and practicing them regularly, you can help your nervous system find a new normal one that feels calmer, more balanced, and supportive. It’s not about never feeling low again; it’s about creating a steadier place to come back to, so that the highs and lows don’t feel so extreme.
Remember, healing takes time, and it looks different for everyone. Be patient with yourself, lean on your support system, and keep trying different tools until you find what works best for you.
You are deserving of the peace that comes with a well-regulated nervous system, and with practice, you’ll start to notice the difference. So, when the crash comes, don’t be discouraged. It’s just a sign that your body is working hard to find balance.
You’re on your way, one small step at a time.
Which environment sparks your creativity?
Tranquil garden
Bustling city streets
Cozy cabin in the woods
Beach at sunset
Vibrant art galleries and performances
How do you unwind after a long day?
Engaging in a relaxing hobby
Socializing with friends or family
Practicing mindfulness or meditation
Taking a soothing bath or shower
Dancing or listening to music
What's your favorite way to connect with nature?
Walking barefoot in the grass
Swimming in a natural body of water
Hiking in the mountains
Watching the sunrise or sunset
Picnicking in a beautiful park
Which word resonates most with your inner self?
How do you approach challenges in your life?
With a calm and balanced mindset
With enthusiasm and energy
With a sense of inner peace
With a tranquil and composed demeanor
With a joyful and optimistic outlook
Elephants are renowned for their exceptional intelligence and profound social connections Boasting the largest brain of any land animal, their cognitive abilities are extensive and complex One of the most fascinating demonstrations of their intelligence is their ability to recognize themselves in mirrors, a trait indicative of self-awareness a rare quality among animals
How do you express your creativity?
Through writing or storytelling
Through movement or dance
crafts
What's your favorite way to relax and recharge on the weekend?
Spending time in nature
Trying out a new hobby or activity
Having a cozy night in with a book or movie
Mostly As: Magnet Memories – You love capturing moments that you can easily display on your fridge or any magnetic surface, keeping your favourite memories always in sight.
Mostly Bs: Classic Photo Album – You appreciate the timeless charm of flipping through a photo album, cherishing each page as a journey through your treasured moments.
Mostly Cs: Poster Prints – Your spirit shines through in large, bold prints that make a statement, perfect for decorating your space with impactful images
Mostly Ds: Gallery Wall – You enjoy creating a stunning visual display with a gallery wall, transforming your space with an artistic collection of your favourite prints
Mostly Es: Cards to Gift – You find joy in sharing your memories with others through beautifully crafted photo cards, spreading happiness and personal touch in every greeting.
Embrace the print photo spirit that resonates with you and let your memories shine in the most meaningful way Celebrate your moments and create lasting impressions!
Or check out our website: Let’s connect for all your printing needs:
Phone: (780) 882-7166
S U P E R C H A R G E Y O U R S U C C E S S
Having dreams and goals is amazing! But unless you have a PLAN, those dreams and goals won’t do you much good
It’s like telling Siri on your smartphone to give you directions to “the lake” It’s pretty vague and doesn’t get you anywhere
Your plan is to first determine where you are (aka point A), and where you want to be (aka point B).
Once you decide your destination, the key to your success will rely on YOU being held accountable for getting it done! You’ll be responsible for taking the necessary paths to get from point A to point B
So how do you do that?
I’m happy you asked! I’m going to lead you through some tips that you can implement today so you can start crushing your goals now!
First, you will want to sit down and map out your goals If you’re feeling unsure or overwhelmed by this thought, I can help with that I recently began hosting workshops specifically for this purpose. If you want to know more about my goal-setting process and workshops, I’d love to give you the details. Send me a message on social media @angelavwellness or send me an email at info@angelavwellnesscom!
Once you’ve determined your goals, it’s essential that you set up a routine Be sure to test out your routine and make any necessary adjustments so that it works for you and your schedule.
This next step is most important! Set up your accountability system for inevitable success!
Here are 3 proven options that can help you achieve your goals...
Youneedtobeprettydisciplinedforthisone.Thisoption istheonewheremostpeopledon’tfollowthrough (becauseiftheyhaven’tdoneitontheirownbynow, thenhistorytendstorepeatitself) Ifyouwanttomake changes,youneedtochangeoldbehaviours.
Therearelotsofappsouttheredependingonwhatyour goalsare Forexample,ifyourgoalinvolvesweightloss, youcouldtryanapplikeLoseIt! Simplytrackyour caloriesandexercisedaily.Anaddedbonus–LoseIt!also hasanonlinecommunityforextrasupport.
Or,maybeyourgoalinvolvesmoremindfulness Anapp thatIuseeverydayformymorningmeditationisInsight Timer,andyoucansetupadailyremindersoyoudon’t “forget”
Oryoucankeepitsimple-useagoodoldcalendarthat hangsonyourwall!Whenyouhavecompletedyour desiredactionfortheday,youputanicebigcheckmark ontheday(oran“X”ifthatismorevisuallyappealingto you) Thereissomethingverysatisfyingaboutseeinga fullmonth’sworthofcheckmarksconfirmingyouhave crushedit!
Lookwithinyoursocialcirclesandfindsomeonethat youknowwillholdyouaccountable Itneedstobe someonethatyouknowyouwillbeabletorelyon
Sitdownandtalkwiththemandoutlineyourspecific goals,whenandhowyouplantocompletethem,and howoftenyouwillbecheckinginwiththem
Herearesomesuggestionsofpeopleyoucanask: friends,family,someonefromnetworkingcircles,from yourchurchorsocialclubs,parentsofyourkids’ classmates,coworkers,etc
Thispersonshouldhavevaluessimilartoyoursandbe willingtodeliveralevelofcommitmenttoyoursuccess.
Ensurethey’regoingtobesupportive–notcare-free
Theroleofyouraccountabilitypartneristoprovide support,motivation,andfeedbacksotheycanhelpyou stayontracktowardachievingyourgoals Thisshould involveregularcheck-ins,sharingprogress,offering encouragement,andholdingyouaccountablefortaking action.
Establishingclearguidelinesandboundariesensuresa productiveandsupportiverelationship
Sweetenthedealforthembyofferingtodothesamefor them,oriftheydon’tneedanaccountabilitypartner, maybeyourweeklymeetingcaninvolveyoutakingthem outforaspecialcoffeeordinner
ThisisoneoftheBESTandmosteffectivewaystomake sureyouwillGET.IT.DONE.
Findacoachthatisabletohelpyouwithyourspecific goals Theyshouldhaveknowledgeandexpertisein nutrition,exercise,ANDbehaviourandhabitchanges.
Theyshouldbeguidingyouwithevidence-based strategiestailoredtoyourneeds Ahealthcoachwill createapersonalizedplantakingintoconsiderationyour uniquelifestyle,preferences,andhealthconditions.
Agreatcoachwillofferencouragementandmotivation, helpingyouovercomeobstaclesandstaymotivated duringchallengingtimes(andyes therewillbe challenges!).
Mostimportantly,workingwithahealthcoachwillleadto sustainablelifestylechangespromotinglong-termhealth andwell-being
“Accountability separates the wishers in life from the action-takers that care enough about their future to account for their daily actions.” - John Lemme
You can keep doing the same thing you've been doing and continue to get the same results -OR- by changing a few manageable behaviours, and with the support and accountability of a coach, you can get the results you've always wanted!
What results would YOU want to see 3 months from now?
Your Burnout Coach & Habit Change Specialist I’m a Certified Health and Life Coach dedicated to helping professional women break free from burnout
With a focus on habit change and self-care, I empower my clients to reclaim their energy, balance their busy lives, and prioritize their well-being all while creating sustainable, life-changing routines And the best part is that you can do this even with the most demanding schedule
When it comes to a demanding schedule, I know all about it! I’m a wife, mom, employee, business owner, and volunteer in my community We also live on an acreage which means extra work and longer drives (our teenage daughters are in sports so we are always on the go).
I used to suffer from burnout and when I crashed, I needed help That’s when I discovered the power of coaching. Now, I get to help others navigate their over-scheduled lives and THRIVE while doing it.
There’s a special kind of magic that happens when we lean into the idea of sharing within our communities
Whether it’s borrowing a book from the library, passing along outgrown clothes to a friend’s little ones, or swapping toys between grandparents’ homes and ours, sharing creates connection and lightens the load.
We’ve found so much joy in this, knowing that we’re not only saving money but also making the most of what we have. It takes a village, after all, and being part of a community means helping one another
Embracing this mindset where not everything needs to be owned is a small but meaningful way to make life easier, better for the environment, and a little more connected And when we borrow, swap, and trade, we’re all doing our part to reduce costs and live more thoughtfully, together
“In a world where we’re taught to own more, the real wealth lies in sharing what we
have and finding value in community."
In a world that often pushes us to consume more and own more, it’s easy to overlook the power of sharing But when we take a step back and realize that we don’t have to go it alone, that we can lean on each other, it becomes clear how transformative these small acts can be Borrowing from neighbours or participating in coops isn’t just about saving money; it’s about building a community of trust and support It’s knowing that when you need something, someone is there, and in turn you can do the same for others. These moments of exchange, though they may seem small, have a ripple effect bringing more peace and balance into our lives.
Many neighbourhoods or community centres offer tool libraries where you can borrow items like drills, lawnmowers, or other equipment you only need occasionally. It’s a great way to avoid spending money on things that will sit in your garage most of the year.
Organizing a clothing swap with friends or neighbours can be a fun and practical way to refresh your wardrobe or find new clothes for your kids without spending a dime. It also prevents perfectly good items from ending up in the landfill.
Joining a food co-op allows you to buy groceries at a lower cost while supporting local farmers Or, if you enjoy cooking, consider meal swaps with neighbours where each person makes a large batch of food and shares portions. It’s a simple way to lighten the load of meal planning while building community.
Kids outgrow toys and books so quickly Why not arrange a toy or book exchange with other families in your area? This way, your children get to enjoy new items without the constant need to buy more.
When we embrace sharing, borrowing, and co-ops, we’re not just cutting costs we’re making smarter financial decisions that ripple out into every aspect of our lives
Reducing the need to buy new items all the time frees up room in our budgets for other priorities, whether that’s saving for the future, paying down debt, or simply having a little extra breathing room at the end of the month
These small choices add up, making a meaningful difference in our financial health And beyond the numbers, this approach fosters a sense of balance and peace, reminding us that true abundance often comes not from having more, but from making the most of what we already have, together
I feel like one of my best traits is my ability to care about people and REMEMBER My memory is killer
Someone will come into the store for the first time and I’ll chat with them, and the next time they come in I can remember their name, what we chatted about and 90% of the time I’ll even remember what they purchased/what their size is
People are always so happy about that So many people are like “Wow you remember my name! I've only been in here once ”
The secret? I can do this because I actually take an interest in their life I care about every customer who visits the boutique, and I love getting to know them
Where fashion meets community! Nestled in the heart of Spruce Grove, Alberta, we pride ourselves on being more than just a boutique. We are a place where connections are made, friendships flourish, and everyone is celebrated for their unique style
Our mission is to provide a warm, welcoming space where you can find clothing that makes you feel confident and beautiful, no matter your size We offer a diverse selection of women’s clothing, accessories, skin care, body care, and hair care products, all curated with care and love Our boutique is filled with vibrant colours and patterns, ensuring there’s something special for everyone
At MNR Beauty Boutique, we believe in the power of community We host monthly parties to bring our customers together, celebrate new arrivals, and create unforgettable memories.
These events are all about having fun, sharing stories, and supporting each other Whether it’s a themed night, a mini fashion show, or a beauty workshop, there’s always something exciting happening.
The Window of Tolerance (WoT), a concept originally developed by Dr. Dan Siegel, is a tool that our team heavily utilizes in their therapeutic practices. It has become a staple for many of our clients in helping them differentiate from the parts of them that feel they are “going crazy,” or that they are being “hijacked” by their emotions, which in turn makes them fearful of feeling. It also helps to explain those periods of time where we feel as though we are in a shutdown state.
The Three Zones of the Window of Tolerance: Green, Red, and Yellow
Our bodies are wired for survival, not necessarily happiness, and if we are having trouble landing in our green zone (middle section on the diagram below), life does feel like survival because our green zone is our THRIVE, and the red (labelled Hyper) and yellow (labelled Hypo) are the SURVIVE states
Hyperarousal: Understanding the "Fight, Flight, or Freeze" Response
Hyperarousal is also recognized as the “Fight, Flight or Freeze” response It is a state of heightened activation where we may feel angry, irritable, defensive, hypervigilant, tense, anxious, have racing thoughts, feel overwhelmed, a need to escape or avoid, or stuck in a frozen state.
Decisions may feel impossible because everything might feel as though it is moving too fast, or we have a fear of making the wrong decision, being bad, or having regret This is a state that is triggered when our body perceives a “threat”, which may not always make sense to the “logical” part of our brain. In a state such as this, we may react in ways that feel out of our control in the moment, and feel shame after we have settled because, “we should have known better” Or, on the contrary, we didn’t react or respond at all and feel shame for, “not standing up for ourselves or doing something about it”.
Hypoarousal: The Collapse State in the Window of Tolerance
Hypoarousal is the collapse part of this system Like above, it is triggered by a perceived or real threat through an encounter, a memory, feeling, smell, sound or person, ect Once activated it shows up as numbness, depression, emptiness, apathy, hopelessness, dissociation, disconnection and a flat affect paired with no energy and no ability to think clearly.
We feel numb and tend to pull away from other humans when in this state Here, those moments or items or actions that used to bring us joy seem to fall flat Here we may not be able to make decisions, because we just simply don’t care, or it does not feel like it matters, or we can’t even muster up enough of a thought to start the decision process. As the diagram below states, this is a period of immobilization.
There are many reasons we may pop into these states or feel like we are constantly bouncing between the red and yellow, with a few layovers in our green:
Our system is functioning the way it needs to be, and we are responding appropriately to a threat in our immediate world However, this will feel fluid, and we will spend most of our time in our green, only bouncing into the red, or yellow if necessary and when needed Logically, these transitions will also feel as though they make sense
We may suffer from PTSD meaning our green zone capacity has been lowered, and some small or large event in our environment triggered us, which in turn put us into a survival response – or the often experienced yoyo between the survival states. For example: if we have lost trust in others and do not feel safe in our world
Our green zone may never be a place that we land unless we are in our house, or in a specific room or chair and even then, we will most likely feel a state of being hypervigilant
We were never taught how to properly hold space for ourselves and our emotions and in turn they have now been lumped into the “threat” category and are either overwhelming our system into a shutdown, or we are distracting ourselves from them by using tools such as rumination from the red zone
We may have CPTSD which means that our green zone never had the chance to fully develop to its highest capacity and one of the survival states has most likely become our normal or known place to be
Tolerance: The Path to Emotional Balance
These examples are by no means a complete and exhaustive list of how the WoT can show up in our worlds but show SOME of the ways our physiological system can hijack our mind and our actions. Luckily, through therapy, psychoeducation, unconditional love, support, nurture and recognition this system can absolutely be put back into a place of flow, and the days of being stuck in one zone or the other can become limited
My family loves peanut butter based desserts like Peanut Butter Crunch Bars and Simple Peanut Butter Cookies, and these butterscotch peanut butter marshmallow squares are no exception! Such a simple recipe with so many flavours in one bite!
Ingredients:
¼ cup butter or margarine
½ cup peanut butter
1 cup butterscotch chips
1 bag coloured mini marshmallows, 250 g size
Instructions:
Line an 8×8 inch pan with parchment paper 1 Melt butter and peanut butter in a microwave safe bowl and stir to combine 2
3.
Add butterscotch chips. Microwave on half power for 30 second intervals until chips are just melted. Allow to cool for 5 minutes.
4. Press into prepared pan and refrigerate.
Once bowl is cool to the touch, stir in marshmallows.
5.
6.
Cut into squares, serve and enjoy!
I often tell people that are moving to this area that Parkland County is unique in that it is full of visionaries and it seems to attract like-minded entrepreneurs. Gurpreet at Anohka Distillery is a perfect example of exactly that.
The first time I went to Anohka, met Gurpreet, and heard his story, I was impacted It quickly became obvious to me that this is more than what I originally thought (that it was the perfect place to stop on the way back from a lake day with the family at Wabamun or for a girls night out for cocktails)
It’s even more than world-award winning gin in our backyard.
It’s more than the world’s best whiskey in the making, right here in Parkland County
If you don’t know and if you’ve never been, then I’m excited to have the opportunity to take you along as the team from Heartheld Magazine and I ask questions, hear the story, catch the vision, and experience behindthe-scenes at Anohka Distillery.
Sarah: Gurpreet, I want to talk about where this started. What sparked the vision for Anohka?
Gurpreet: Stupidity It certainly isn’t rational
A response much like their gin - it takes you by surprise and it’s right on point. The truth is, Gurpreet is an incredible story-teller and I’m going to do my best to introduce you without taking anything away from the story you’ll hear when you visit yourself.
g j g p
If the ethos behind this distillery was to make the most of everything, why not have the distillery on our own farm?
Sarah: What brought you to this property in Parkland County?
It was in the middle of the pandemic and it was available The family that owned it before had grown barley historically We talked to the local farmers that said they would seed it for us.
Sarah: Okay so you just jumped from lawyer to producing world-award winning whiskey?
Gurpreet: Well, the wife said ‘you're not quitting your job on a whim to go do something you might suck at.’ We needed to discover whether I sucked at this or not. We needed to discover whether I sucked at this or not. We needed to discover whether I could produce a whiskey that was good or not.
Sarah: So you started making whiskey…where?
Gurpreet: In the backyard I used my dad’s backyard because he was on a ravine
I personally love the breaking bad style imagery here
Sarah: So you’re making whiskey in your dad’s backyard. And then what?
Gurpreet: The stuff we produced in the backyard was actually what won world’s - 95 pts The problem is after you make whiskey, you have to age it (a minimum of 3 years but it could be anywhere from 5-15 years). If you’re aging a product, what are you going to do in the meantime? It became very clear we had to make something else.
Sarah: What made you choose gin?
Gurpreet: Gin was our go to. I didn’t want to do vodka, I felt it was boring. Tequila and rum were out. That left us with gin.
Gin is incredibly flavourful and the opposite of whiskey in that whiskey has 3 ingredients With gin, you can basically do whatever you want as long as it has Juniper
We knew we were going to start the distillery with one product and it had to match our ethos
There is 10 times more flavour in our gin than any other gin in Canada It took us 6 months We distilled every botanical we could think of that wasn’t poisonous and mixed them, trial and error, until we found the one.
We wanted to plant our flag in ‘what we are about’. Everything about us is maximalist. More flavour. I think “Tempest” does a really good job at conveying that.
Sarah: And now you’re winning awards. Nationally. Internationally.
Gurpreet: Yes, both gins won best in the country in their respective categories. The “Timeless” won best classic gin in Canada in 2024. “Tempest” won best London dry in 2022.
Sarah: Which gin is your favourite?
Gurpeet: Tempest
Sarah: What’s one thing you want the people of Parkland County to know about Anohka?
Gurpreet: That I am incredibly grateful to everybody in the Tri-Region who has supported us Without the people that have supported our business, we wouldn’t be in business today
When we opened up this place in the middle of a field, in the middle of a pandemic, not knowing how the community was going to respond, not knowing how the regulations and restrictions might change, it was just a shot in the dark and a hope for the best.
I can tell you that the community out here has…we wouldn’t exist without them.
Without them we wouldn’t be able to make whiskey I am grateful I am thankful and grateful for the support
Friends, what’s happening at Anohka is a dream becoming a reality. This is something to be a part of, to be proud of, right here in Parkland County.
It is my belief that not only does Anohka deserve to be recognized and known within our community, our community deserves to know Anohka.
So, if you haven’t been yet, go. Order a Caesar (it is literally the best, but so are all the other cocktails!), and ask for the tour.
Learn what make “Tempest” and “Timeless” world-award winners, see behind-the-scenes of Anohka, and become a part of this story as it unfolds!
ICECREAM
KALE
KETTLECHIPS
KIWI
KOMBUCHA
LOCALLYOWNED
CHEESEMAKING CHERRIES
COFFEE
COOKIES
DAILYSOUP
MANGOES MENTAL HEALTH
MILK
MINERALS
MUFFINS MUSHROOMS
NATURAL
NECTARINES
ONIONS
ORGANIC
SKINCARE SLEEP
SPINACH
STRAWBERRIES
SUNSCREEN
SUPERFOODS
SUPPLEMENTS
SWEETPEAS
TOMATOES
SELFCARE
SENIORS
PAPAYA
EGGS ESSENTIALS FAMILY
FRESHBAKED GRAPES
HONEYDEW MELON HYDRATE
PEACHES
PINEAPPLE
PEARS
POTATOES
APPLES
ASPARAGUS
AVOCADO
BAGELS
BAKERY
BERRIES
BREATHING
CABBAGE
CAFE
CARROTS
CELERY
ZEROWASTE
Written By: Vickie Boechler
A merry heart doeth good like a medicine.
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)
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)
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)
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: How to take your pulse - Mayo Clinic -just copy and paste 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).
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.
Knowing the risk factors you can affect helps you lower your risk for heart disease by living a healthy lifestyle (CDC, ND)
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)
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).
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
If you smoke, discuss ways to quit with your doctor or pharmacist (O’Donoghue, 2024).
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)
According to the new guidelines, drinking none or less is better. We now know that even a small amount of alcohol can damage health (CCSUA, 2023).
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
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:TheinformationinthisarticlewaspreparedbyVickieBoechlerBScN,MNandisintendedforinformationpurposesonly,nottogivehealthadvice This informationdoesnotreplacethehealthadviceofaphysicianoranyotherhealthcareprofessional.
References:
Bhattacharya,R (2024) WorstFoodsforHighCholesterol|MassGeneralBrigham;AccessedonlineJanuary13,2025
CanadianCentreonSubstanceUseandAddiction(CCSUA) (2023) Canada’sGuidanceonAlcoholandHealth|CanadianCentreonSubstanceUseandAddiction;Accessedonline January13,2025
CanadianChronicDiseaseSurveillanceSystem(CCDSS)(2018) ReportfromtheCanadianChronicDiseaseSurveillanceSystem:HeartDiseaseinCanada 2018;Accessedonline January10,2025
CanadianChronicDiseaseSurveillanceSystem(CCDSS)2024
DataTool CanadianChronicDiseaseSurveillanceSystem(CCDSS) Canadaca;AccessedonlineJanuary10,2025
CDC(ND) AboutMenandHeartDisease|HeartDisease|CDC;AccessedonlineJanuary10,2025
DiabetesCanada (2025)VirtualDiabetesEducationProgram-DiabetesCanada;AccessedOnlineJanuary17,2025
Lee,K (ND) WhyIsSleepImportant?|MassGeneralBrigham;AccessedonlineJanuary13,2025
MayoClinic (2024) Howtotakeyourpulse;AccessedonlineJanuary13,2025
McDonnell,M (2024) WhatisDiabetes?|MassGeneralBrigham;AccessedonlineJanuary17,2025
O’Donoghue,M (2024) Howheartdiseaseaffectsmenandwomendifferently https://wwwmassgeneralbrighamorg/en/about/newsroom; AccessedonlineJanuary10,2025
PublicHealthAgencyofCanada(PHAC) (2022) HeartDiseaseinCanada-Canadaca;AccessedonlineJanuary10,2025
Simmons,L, & Rose,K (2023) HypertensionSignsandSymptoms|MassGeneralBrigham;Accessedonline January16,2025
Throughout the day, whenever you have a moment, try to engage in one of the self-love activities listed on your bingo card. Try to finish 1 line this week.
Treat yourself to your favourite hot beverage
Write a love letter to yourself
Do something to care for your environment
Make your bed, light a candle, etc.
Pick a positive affirmation for the dayremind yourself
Catch up with someone who makes you feel fulfilled
Do something creative without any pressure to be perfect
Take a social media break
Write down 3 things you love about yourself today
Honour your needs Say no when you need to.
Take 5 minutes to connect with your senses
Go to bed early.
Do something you enjoy independently (go to the market, movie bookstore, cafe, etc.)
Complete a random act of kindness for yourself or others.
Listen to music you love.
Wear something that makes you feel confident
Write down 5 things you ' re grateful for today.
Take 15 minutes to reflect at the end of the day
Spend some time doing something you love
Drink a cold glass of water
Make yourself a nice meal. Or a comfort meal
Take a technology break
Have a selfcare day.
Spend some time in nature. Do some stretching
Try to check in with your body today.
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, guiltfree!
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!
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.
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
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.
When the kids are asleep, make those last few moments yours.
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
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!
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
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
Setting a timer every hour to remind yourself to take a short break can help keep your energy steady
As women, we wear many hats We juggle family, work, and all the daily responsibilities that come with it It’s easy to put ourselves last when life gets busy, but taking care of ourselves is the key to showing up as our best selves in every area of life.
That's where an all-natural energy drink comes in it's not just about boosting your energy, it's about fuelling your body in the healthiest way possible
Here’s Why It’s A Game Changer:
All-Natural Ingredients
When you’re looking for a pick-me-up, you don’t load your body with chemicals or artificial additiv why our energy drink is made with 100% natural ingredients no artificial colours or preservatives energy at its finest, helping you feel more vibrant the guilt.
Sustained Energy Without the Crash
We've all been there grabbing an energy drink y feel an intense spike in energy followed by a dreaded crash. With our all-natural energy drink, you get smooth, steady energy that lasts all day. There’s no jittery feeling, no sudden drop. Just natural, sustained energy to keep you going.
Doctor-Endorsed Formula
One of the things I’m most proud of is that this energy drink is doctor-endorsed. Health professionals have looked at the ingredients and approved it as a safe, effective way to stay energized. It’s not just about feeling good in the moment it’s about making healthy choices for your body long-term.
Delicious and Refreshing Taste
Who says healthy has to taste bad? This drink tastes amazing fruity, refreshing, and something you’ll actually look forward to drinking. No more chugging down something that tastes like chemicals just to get your energy boost. It’s a treat for your taste buds and your body!
When life gets overwhelming, sometimes you need more than just energy you need a mood boost. That’s where the natural ingredients in our drink really shine. It helps enhance focus, positivity, and mental clarity, giving you the emotional lift you need to power through your day
Taking care of yourself doesn’t have to be complicated, and it doesn’t have to come last on your list With the all-natural energy drink, you’re giving your body what it needs to show up strong, energized, and ready to take on whatever life throws at you.
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Heartheld Magazine is a space rest and rejuvenation for creative hearts
We aim to work from a place rest, and we fully stand behin the belief that you deserve abundance, connection, and balance (without burnout).
We also believe self-care shou be tangible, genuine, and accessible
That is why we've created a magazine that brings a bit o self-care into your life each month! This beautifully curate keepsake is filled with entertaining, informative articles, beautiful photos, an lots of love.
Sometimes you just need someone to body-double with you so your fabulously frazzled mind can calm down and get to work, you know?
At least that's how we feel
That's why 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?
Frazzled & Fabulous: Because Work Is More Fun With Friends Scan
