June 2025

HEARTHELD MAGAZINE

FEATURIN G TWISTED CHARCUT ERIE

RECIPE: THE EASY CARROT CAKE THAT YOU NEED IN YOUR LIFE

SCREEN FREE, HEALTHY, AND FUN: HOW TO CREATE SUMMER ROUTINES

ROMANTICIZE YOUR LIFE: TURN YOUR EVERYDAY INTO A CINEMATIC MASTERPIECE

hello from the

GUESTS OF HEARTHELD

Jasmine Jenne

Jessica Schultz

Ryder Jenne

Vickie Boechler

Director of Operations

Heartheld Health

Angela van Leeuwen

Pw Design & Co

Donnalea Ferguson

GUEST ARTICLE

Wellness

The Balanced Mom

Around the Nook

Page Reiten

Creative Director

Executive Editor Grace-Filled Business

Sarah Warrener Local Love

Rita Sjouwerman

Finding Balance

Balance Psychological Services

Papers & Prose

PHOTOGRAPHY

Nicole Zee Photography Hi, I’m Nicole! I’m a Spruce Grove photographer who is drawn to beautiful natural light, calming tones, simple items, and loving connection. When I’m not taking pictures, I love painting and working in my garden. If you love light and airy, true-tocolour photos, I’d love to work with you! www.nicolezeephotography.com

Janice - Wildflower Photography Janice is a Stony Plain based photographer serving the greater Edmonton area. She loves capturing everything from weddings, newborns, families, and branding for small businesses. When she’s not behind the camera she enjoys spending time with her family.

Around the Nook My first passion is my family! I have a wonderful husband, plus 3 great kids who are all grown! My husband and I are definitely “home-bodies”. We love spending time entertaining friends and family or just staying home by ourselves snuggled up with a good movie and some homemade pizza! And of course a beer or glass of wine!

I am so happy to have the opportunity to share my recipes, baking and cooking tips on my site Around The Nook! I hope you can pop on and find inspiration from some of my ideas. www.aroundthenook.com

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

Treaty 6 Land Acknowledgment

We acknowledge that we are on Treaty 6 territory, a traditional meeting ground, gathering place and traveling route to the Cree, Saulteaux, Blackfoot, Metis, Dene, and Nakota Sioux.

It belongs to those who came before us. We are learning to listen, to remember, to be grateful and to allow voices previously silenced to be heard.

We are grateful for the traditional Knowledge Keepers and Elders who are still with us today and those who have gone before us.

As a media publication we recognize our responsibilities and roles in sharing these stories and our contributions within narratives. We hold ourselves and Heartheld accountable for these, and pledge to embrace the heart of the treaty with love.

FIND SELF-CARE STELLA Hidden between pages 3 - 48 of Heartheld Magazine is our very own Self-Care Stella.

When you find her, send heartheldmagazine@gmail.com an email with a photo of your magazine and the page number you found her on to be entered to win A $25 gift certificate to Bliss Medispa.

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CONTENTS

LETTER FROM THE CREATIVE DIRECTOR

FAMILY WELLNESS

Dear Heartheld Community,

14 | The Balanced Mom

I’ve been reflecting on the little moments that bring me joy. It’s so easy to get caught

26 | Finding Balance 32 | Heartheld Health

up in the big picture, but I believe happiness can often be found in the everyday.

Whether it’s sharing a quiet moment with a loved one or simply enjoying a cup of coffee,

TANGIBLE SELF - CARE

these small, beautiful moments remind me

03 | Self-Care Stella

that life is full of simple magic.

08 | Papers & Prose

I hope you can find a little happiness in your own everyday moments this week, and

HEARTFELT LIVING 06 | Grace-Filled Business 28 | Around the Nook

remember that the most beautiful stories are written in the little things.

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

HEARTHELD COMMUNITY 10 | Angela V Wellness 16 | Local Love 20 | Bliss MediSpa 38 | PW Design and Co.

COMPLIMENTARY DIGITAL EDITION

29 | Peace of Mind Consulting 36 | Twisted Charcuterie 38 | Advertising Community

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Community is built in the small moments, kind words, shared laughter, and showing up for each other.

Together, we create something bigger than ourselves.

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

Ask A Digital Expert Q: If I delete my Instagram app and download it again, will I lose my reel drafts?

A: YES! You will.

This is a big pet peeve of mine, but at the moment if for any reason you have to delete/redownload the app, any drafts you had will NOT be saved.

This situation might come up if the app is being glitchy and you need to delete and download again to correct the problem, or maybe you've upgraded your phone and you are migrating your info from the old one to the new one.

So what can you do to save all that hard work? I have two suggestions.

1. Just post them! A lot of us (myself included) hoard reels because we aren't sure if they are good enough. If you've been hesitating, just hit post. I guarantee you it's better than you think it is.

2. Download without audio. If you've created a bunch of content for future posting and want to save it, go into the reel as if you are editing it. In the top left of the menu you'll see a download arrow. A prompt will pop up asking if you. wantto save without audio (this is your only option). Click "Save", then wait until you see the "Saved" text pop up on the screen.

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I like to add one additional step to this and save a screenshot of the audio so I remember what I used.

Click the audio button.

Click "Controls" from the top menu.

Click edit under the audio you have on that reel and click "Edit track".

Now take a screenshot! Click done and exit your reel as you normally would.

TRUE OR FALSE? Instagram recommends content based on keywords.

Verdict? This is TRUE! Instagram uses keywords to help users find content related to what they are searching for/interested in. If you are posting a chocolate chip cookie recipe, you'll want to make sure that you mention those words in your caption or reel text so users who search for that term can find you.

If you create your reels on a 3rd party app, make sure you add text inside Instagram's reel editor once you upload it so that it's still searchable. If you already have text on the reel, you can still add text inside Instagram but make it really small so you can hide it/make it invisible.

THAT WORK AT HOME / PARENTING BALANCE Writer: Jessica Schultz

Q: How do you continue to work from home during seasons where your kids are off school (if you don’t want to/can’t arrange childcare)?

A: Ooh boy, I know this struggle well. I started my business with the ultimate goal of being able to be home with my children while still experiencing the fulfilment that a career/business brings to my life.

But that meant getting creative with my schedule in order to do both of these things to the best of my ability. This is really an “eat your cake and have it to“ kind of situation - it does not work perfectly, but it does work.

I’ve been self-employed for four years now, and it’s been a beautiful journey. These are the things that have worked for me and my family: 1. Determine how many hours you need in order to accomplish the work on your plate. Once you know this, look at your schedule and figure out where you have pockets of time available. Are you an early bird? Consider getting up an hour or two before your household to have some quiet time to work. Are you a night owl? Pick a day of the week and put an hour or two of work on your calendar after the kids go to bed.

If your kids are young enough to still have a dedicated nap time, I found this to be a really wonderful time to get some tasks done that don’t require intense focus. I say this because there is always the possibility of being interrupted during nap times and ending up working while snuggling a little one or two.

2. Find ways to incorporate your kiddos. This might not be for everyone, but I enjoyed being able to set this example for my kids and include them in this part of my life. My kids would colour beside me at my desk or build themselves pretend computers out of paper and “work“ at the same time that I did. In order to make this work, I would make sure I had a few activities and snacks ready for them before I started working. And again, I made sure to save my intense, focus-required work for the quiet blocks of my day.

3. Maximize the screen time. If you allow your kids a certain amount of screen time each day, make sure that you are prepared to make use of that time before you start. I would get my kids set up for screen time and then dive right into a project that required my focus and I knew could be done in that allotted amount of time.

4. Swap childcare with a friend. While we chose not to have full-time childcare, it was helpful to swap child care with another work at home mom one day a week. We would each take the kids for one day [allowing the other person an uninterrupted workday], and then switch the following week. This wasn’t always a possibility, but in the seasons it was it was very helpful and my kids loved spending this time with their friends.

This has been my journey and I am incredibly grateful for the challenge and privilege of living it. There are so many different ways to live a good life and I certainly am not advocating that mine is the only way or best way. But, if you do find yourself in a situation similar to mine I hope that this article will be of some help to you. ~ Jess 07

Papers & Prose

Some stories are told in ink, some in colour, some in the quiet spaces between.

Each month, Papers & Prose brings you a spread of inspiration—words and imagery woven together to spark creativity, reflection, and a moment of pause. These pages are yours to interpret, to sit with, to take as a starting point for your own thoughts and artistic expressions.

Use them as a backdrop for journaling, a place to add your own sketches or quotes, or simply as a reminder that creativity takes many forms. However these pages speak to you, let them be a space where art and words meet in a way that feels personal.

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M A K I N G

T H E

M O S T

O F

S U M M E R

Screen-Free, Healthy, and Fun

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Ah, summer - the season of sunshine, longer days, and the perfect excuse to break away from the usual routine. School’s out, work schedules might be a little more flexible, and there’s a sense of adventure in the air. It’s the perfect time to slow down, soak up the warm weather, and make memories as a family.

But let’s be real…summer can also be a time when routines fly out the window, screens take over, and before you know it the season has slipped away without doing all those things you swore you’d do. If you’ve ever reached September wondering where summer went, you’re not alone!

So, how do we make the most of this beautiful season, ensuring our families stay connected, healthy, and present? Here are some simple (and fun!) ways to maximize family time while keeping screens to a minimum, enjoying nature, and building habits that will last long after summer ends.

Get Outside (and Stay There!)

One of the best ways to keep everyone off their devices is to make the outdoors the place to be.

When kids (and let’s be honest, adults too) are engaged in fun outdoor activities, they won’t even think about screens.

Here are some easy ways to make nature the centre of your summer: Plan a weekly adventure. Whether it’s hiking, biking, kayaking, or just exploring a new park, make it a family tradition to get outside together every week.

Eat meals outside. Breakfast on the deck, picnic lunches, or BBQ dinners under the stars—it doesn’t have to be fancy, just a change of scenery.

Create backyard fun. Set up a sprinkler, build a tree fort, or start a small garden. Simple things can turn your yard into the best summer hangout.

Try a no-screen challenge. Pick a day (or weekend!) and challenge the whole family to go completely screen-free. You might be surprised at how much everyone enjoys it!

Build Healthy Summer Habits Summer is a great time to reinforce (or introduce) healthy habits, since we naturally spend more time outside, move more, and have access to fresh, seasonal food. The key is to keep it fun and low-pressure so that everyone enjoys the process.

Stay hydrated. Make drinking water exciting by adding fruit or making fun ice cubes with berries and mint.

Move together. Whether it’s a family dance party, a walk after dinner, or a game of soccer in the backyard, daily movement keeps energy levels up and stress levels down.

Eat fresh, colourful foods. Visit a farmer’s market, let the kids help prepare meals, and enjoy the amazing fruits and veggies that are in season.

Find the Balance Between Routine and Freedom One of the best things about summer is the break from the usual schedules—but that doesn’t mean structure should disappear completely. Kids (and adults) thrive on a mix of flexibility and consistency. A solid but relaxed routine can help make summer feel enjoyable instead of chaotic.

Keep some anchors in place. Even if bedtime shifts later, try to keep morning and evening routines fairly consistent. Simple things like brushing teeth, reading before bed, or a morning walk can help maintain a sense of stability.

Have a loose daily rhythm. Instead of a strict schedule, create a general flow to the day—time for play, outdoor fun, quiet time, meals, and bedtime. This helps prevent the “I’m bored” blues.

Embrace spontaneity! Some of the best summer memories come from last-minute decisions. Be open to saying yes to adventure—whether that’s a beach day, ice cream run, or road trip to nowhere.

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Create Meaningful Traditions The best part of summer isn’t the big vacations—it’s the little traditions that bring your family together.

Maybe it’s Friday night campfires, Saturday morning pancake breakfasts, or a family hike every Sunday.

These small traditions become the things your kids look forward to year after year.

If you don’t have a summer tradition yet, why not start one this year?

Here are a few ideas: A summer photo journal (let the kids document the season in their own way) A homemade ice cream night every week (add some fresh fruit from the farmers market!)

A backyard campout under the stars (trampoline sleepovers are super fun!!)

A summer bucket list with fun, simple goals - have everyone write some ideas on a list!

Soak It All In Summer flies by. The long days turn into cool evenings, and before we know it, we’re buying school supplies again. This year, let’s be intentional about slowing down, being present, and making the most of every sunny day.

Ditch the screens (at least some of the time), get outside, build healthy habits, and create simple but meaningful traditions that your family will remember for years to come. Because at the end of the day, summer isn’t about doing everything - it’s about being together.

Now go grab your sunglasses and get outside!

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“Big doors swing on little hinges.” ~ W. Clement Stone

Reflect on ways you can replace screen time with meaningful moments.

hello I’m Angela van Leeuwen Your Burnout Recovery Coach & Habit Change Specialist I’m a Certified Health and Life Coach dedicated to helping professional women break free from burnout.

With a focus on habit change and self-care, I empower my clients to reclaim their energy, balance their busy lives, and prioritize their well-being — all while creating sustainable, life-changing routines. And the best part is that you can do this even with the most demanding schedule.

When it comes to a demanding schedule, I know all about it! I’m a wife, mom, employee, business owner, and volunteer in my community. We also live on an acreage which means extra work and longer drives (our teenage daughters are in sports so we are always on the go).

I used to suffer from burnout and when I crashed, I needed help. That’s when I discovered the power of coaching. Now, I get to help others navigate their over-scheduled lives and THRIVE while doing it.

WWW.ANGELAVWELLNESS.COM

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The Balanced Mom The Identity Shift: Navigating Who You Are Beyond ‘Mom’ There I was, standing in HomeSense’s home décor section, completely frozen. I had a rare hour to myself and a gift card burning a hole in my pocket. Yet instead of feeling excited about this small slice of freedom, I felt overwhelmed.

What did I even like anymore?

When was the last time I made a decision that wasn’t influenced by tiny humans?

If you’ve ever found yourself in a similar situation – whether it’s forgetting your favorite hobby or realizing you haven’t listened to your own music in months – you’re not alone. The identity shift that comes with motherhood is real, and while it’s beautiful, it can also be disorienting.

The Great Disappearing Act Motherhood has a way of consuming us entirely. One day you’re confidently pursuing your passions, and the next, you’re deep in the trenches of motherhood, barely remembering the last time you had bodily autonomy. Your identity becomes wrapped up in feeding schedules, diaper changes, nap schedules and bedtime routines.

Don’t get me wrong – being a mother is an incredible gift. But somewhere between the midnight feedings and the endless loads of laundry, many of us lose touch with the woman we were before we earned the title of “Mom.” Why Maintaining Your Identity Matters Here’s the truth: being “just a mom” isn’t enough – not because motherhood isn’t valuable, but because you are a multifaceted human being with dreams, desires, and interests that deserve attention.

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There are many benefits when we maintain our sense of self: Our children learn that women are whole people with interests and passions We model healthy boundaries and self-respect We bring more energy and joy to our parenting We create a sustainable approach to motherhood that prevents burnout

Here’s What Rest Can Look Like (Even in the Chaos) A quiet 10-minute coffee alone before the house wakes up A walk around the block while listening to your favorite playlist or podcast Saying no to one more commitment, even if it’s “just a quick thing” Letting the kids have screen time so you can sit down and breathe Reaching out to a friend or community (like The Balanced Mom Community) who get it One of my own simple rituals that helps in those really tough moments is counting to 5. It’s honestly a quick and easy practice to make sure that my own emotions don’t add fuel to an already tense situation. Those few seconds of pause can be the difference between escalation and calming.

Moving Forward Remember the HomeSense story? I eventually bought a laundry bin and a journal. They weren’t life-changing purchases, but they were choices I made just for me.

That tiny step led to more – rediscovering my love for writing, starting a blog, and eventually creating space in my life for both motherhood and personal growth.

Your journey back to yourself might look different, but it matters.

You matter.

Not just as a mother, but as the complex, interesting, whole person you are.

Starting the Journey Back to You Remember Who You Were Take a moment to reflect on your premom interests.

What made you light up?

What conversations got you excited?

These parts of you haven’t disappeared; they’re just waiting to be rediscovered.

Start Small

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

You don’t need to sign up for a weekend retreat (though if you can, go for it!).

Start with tiny steps: Choose one song you love to listen to during drop-offs Read a non-parenting book for 10 minutes before bed Wear an outfit that makes you feel like YOU

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Local Love THE HEART & HUSTLE BEHIND THE HOME

Sarah Warrener A LOCAL REALTOR WITH A HEART FOR COMMUNITY

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POV: YOU INVITE YOUR FRIENDS & THEIR KIDS TO JOIN YOUR FAMILY AND MEET AT SASSY G’S FOR SOME FAMILY FUN THIS SUMMER!

It all started when we were given a dark green emu egg. If I didn’t know better, I could have been convinced dragons were at large. Our friends Graham and Jocelyn Morsky dropped off a little surprise for the family, courtesy of Sam (Graham’s mom), one of the owners of Sassy G’s Adventure Farm.

I had heard about Sassy G’s. I’d heard there were emu’s. And outdoor games. I heard it was a cool adventure farm, and I’d been MEANING to get the kids out there…and, well, we’ve been counting down ever since our emu egg experience. I called up some friends to join us for a private tour before the park opens.

You guys.

It was SO much better than I imagined! By far the coolest hobby farm experience we’ve ever had. The variety of animals was unbelievable: emus, peacocks, yaks, sheep, goats, a donkey, a draft horse, geese, rabbits, alpacas...I’m sure I’m missing a few. The animals weren’t even, can I say, “normal”. Just a couple examples: The sheep weren’t *just* sheep, they were the ACTUAL google definition of ‘the cutest sheep in the world’ (you can google it to see) The rabbits weren’t *just* rabbits - they were German Giant Continental Rabbits.

There were Yaks. YAKS. They look like tiny bison.

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Sam was pulled in many directions the morning we arrived, with a variety of mama animals bursting at the seams. A sheep had just given birth and more were on the way. Still, she graciously toured us around and introduced us to every animal, each with its own name. I say the kids were on cloud nine, but let’s face it, the adults were having JUST as much fun.

Our tour began as we met at ‘The Big Purple Barn’ - when you go, you’ll know.

We went inside to meet Sam - “Granny” of Granny & Grandpa, founders of Sassy G’s. She was bottle feeding a brand new baby lamb while mama was recovering nearby with the 2 other brand new babies. Just as our group finished arriving and congregated in the barn, our already exciting adventure exploded to a whole new level when a herd of tiny goats and Valais Black Nose Sheep (read: the cutest sheep in the world) burst into the barn to join us.

We made our way around the pens to meet all the animals. The little goats bounded by, jumping and nibbling in adorable chaos. The little sheep toddled after the kids the whole way. Our farm tour was accompanied by the most adorable entourage.

Sam toured us by the toddler tent - filled with every play structure imaginable, the toddler playground, the full-size playground, the water gun course, the obstacle course, tractor pull, duck races, and the endless variety of giant games for all ages. We also learned about the up and coming sensory park and a wheel-chair friendly playground later in the year. They have thought of everything, and everyone. Truly, fun for the WHOLE family.

It was early in the year, so the orchards weren’t ready of course. But coming later in the season is a Haskap U-Pick with over 13,000 Haskap bushes. That’s where it all started, I learned: a U-Pick with a few animals… and by demand, opened its doors for onlookers to ‘meet the animals’. And Sassy G’s grew from there.

The farm is a self-guided experience, allowing for groups to go at their own pace. Which is fantastic incase like me, your daughter creates a special bond with a random animal… like an emu, in our case. You can linger awhile if needed.

The self-directed aspect is facilitated by many educational storyboards throughout the farm. There is even a specific ‘farm education’ space with many colourful storyboards to learn all about farming!

I’m not sure about you, but I find it so fulfilling to do activities with the WHOLE family. I love activities where we can invite our friends, our kids' friends, the grandparents, our 2 year old niece, etc, and all have fun making memories together. What Sassy G’s offers is the coolest opportunity for just that. I highly recommend you add it to your summer 2025 ‘bucket list’!

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PS. WHEN YOU GO - TAKE A PHOTO AND TAG ME ON YOUR ADVENTURE!

INSTAGRAM @SARAHWARRENER.REALTOR WWW.SASSYGS.COM

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MEDISPA WWW.BLISSMEDISPA.CA

At Bliss MediSpa, we’re dedicated to delivering an exceptional medi-spa and wellness experience. Our team is passionate about supporting your well-being with high-quality products, personalized care, and a calming atmosphere that prioritizes health, responsiveness, and respect.

Proudly serving Edmonton for over a decade, we’ve expanded our offerings to include life coaching, nutrition planning, acupuncture, and IV vitamin infusions—ensuring a holistic approach to wellness.

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

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

Bliss MediSpa is more than a spa—it’s a supportive community where self-care and transformation begin.

20 We invite you to experience the difference.

HydraFacial 101: Why Everyone’s Obsessed (And Why You’ll Love It Too) If you’ve spent any time scrolling Instagram or chatting with friends about skincare, you’ve probably heard the buzz about the HydraFacial —and trust us, the hype is real.

At Bliss MediSpa & Integrated Wellness, HydraFacial has quickly become one of our most requested treatments, and for good reason. It’s gentle yet powerful, customizable, and delivers instant glow-worthy results with absolutely no downtime.

Whether you’re prepping for an event, giving your skin some overdue TLC, or building a longterm skincare plan, here’s everything you need to know about this client-favorite facial—and why we think you’ll be just as obsessed as we are.

What Exactly Is a HydraFacial?

HydraFacial is a non-invasive, multi-step treatment that deeply cleanses, exfoliates, and hydrates the skin using a patented vortex-fusion technology. It combines clinical-level results with a luxurious facial experience.

Think of it as a high-tech facial that not only feels amazing but also visibly improves your skin from the very first session.

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The Signature 3-Step Process

Cleanse + Peel

Extract + Hydrate

Fuse + Protect

A gentle exfoliation and resurfacing step removes dead skin cells and clears away impurities, revealing a fresh new layer underneath.

Using painless suction, the device removes debris from pores while simultaneously delivering intense moisturizers to quench your skin.

Antioxidants, peptides, and other nourishing ingredients are infused into the skin to promote long-lasting radiance and protection.

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Why Clients Love HydraFacial

Still wondering what makes it so special? Here’s why HydraFacial is the go-to treatment for skincare lovers and beauty pros alike: Immediate Results: You’ll leave your appointment with noticeably softer, smoother, and more radiant skin—no redness, peeling, or downtime.

Safe for All Skin Types: HydraFacial is gentle enough for sensitive skin, yet powerful enough to tackle oily, acne-prone, or aging skin.

Customizable Add-Ons: From brightening boosters to lymphatic drainage and LED therapy, your treatment can be tailored to your exact skin goals.

Deeply Hydrating: Ideal for Edmonton’s dry climate, HydraFacial replenishes moisture where your skin needs it most.

Perfect for Events: Glowing skin is just 30 minutes away, making it the perfect preevent or self-care pick-me-up.

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Who Is HydraFacial Best For? Literally everyone. But especially if you’re: Dealing with dullness, uneven texture, or dryness Looking to reduce fine lines or boost firmness Struggling with congested pores or oily skin Wanting a non-invasive treatment with no downtime Whether you’re just beginning your skincare journey or looking to enhance your routine, HydraFacial is a safe, effective, and feel-good option to add to your wellness plan.

Experience the Bliss Difference At Bliss MediSpa, we go beyond the basics. Each HydraFacial is delivered by experienced professionals who take the time to understand your skin, answer your questions, and create a personalized plan designed just for you.

Ready to fall in love with your skin?

Book your HydraFacial today at Bliss MediSpa & Integrated Wellness and treat yourself to the glow-up you deserve. Your skin will thank you–immediately.

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F I N D I N G What is Mindfulness and How Do We Practice It? “MINDFULNESS IS AWARENESS THAT ARISES THROUGH PAYING ATTENTION, ON PURPOSE, IN THE PRESENT MOMENT, NONJUDGEMENTALLY” - JON KABAT-ZINN (MINDFUL, 2015)

Mindfulness is an Intentional Practice Mindfulness is the practice of observing, accepting and creating awareness of the here and now.

(Aghaie & Ghomian, 2021). The benefits of a mindfulness practice can include self-acceptance, positive relationships with others and self, autonomy, purposefulness in life, and personal growth.

Mindfulness has been described as a set of skills that builds the “top-down” reflective parts of selfregulation, including greater attention and cognitive flexibility, while also reducing “bottom-up” distractions, such as impulsiveness and rumination (MacDonald, 2021, p. 156).

This type of mindful self-regulation helps with emotion regulation and the delay of gratification.

Mindfulness Involves More of a Being Rather Than a Doing The more you do it the more you are being it.

Meditation is a form of a mindful practice.

Various meditation techniques allow one to act with awareness and non-judgmental mindfulness. Meditations that are grounded in openness, curiosity, and acceptance of one’s thoughts, feelings, and sensations, and have been shown to impact well-being and other facets of mental health.

Focused Attention meditations (the observing side of mindfulness) involves paying attention to a specific object or focus, such as the breath, mantra, word or phrase and repeatedly returning one’s attention to this object when the attention wanders (MacDonald, 2021).

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B A L A N C E Mindfulness Paired with Self-Compassion Mindfulness is an awareness of one’s experience and suffering, and self-compassion is the portion that addresses that suffering.

Self-compassion has been described as "being touched by and open to one's own suffering, not avoiding or disconnecting from it, generating the desire to alleviate one's suffering and to heal oneself with kindness” (Neff, 2003). Enhancing self‐compassion can be an effective way to help improve positive mental health.

Mindfulness strategies may reduce factors like emotion dysregulation and cultivate factors such as kindness and the experience of positive emotions. Self‐compassion has been linked to emotional awareness and acceptance (Carona et al., 2022).

Now Practice Mindfulness Begin your mindfulness practice today with simple deep breathing.

Three deep breaths all the way to the belly. Feel the breath as your presence, ground yourself in the here and now.

Notice. Notice how you felt before and how you feel after.

There are many guided meditations, and deep breathing exercises on YouTube to try out as you begin your mindfulness practice. Experiment with what feels good for you at that time.

Notice. Invite compassion in, invite curiosity in. Just Notice.

For more information you can also visit the trusted site of https://jonkabat-zinn.com/.

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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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 3540 min or until toothpick inserted comes out clean.

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THE IMPORTANCE OF ADVANCE PLANNING Life can be unpredictable, but planning ahead can offer comfort especially when it comes to aging or supporting aging family members. One of the most powerful tools to avoid stress during these times is advance planning.

WHY DO CAREGIVERS NEED TO PLAN AHEAD? Advance planning is about being proactive rather than reactive. It allows individuals and families to clearly outline wishes, financial decisions, and care preferences before health declines or emergencies occur.

This not only ensures that their desires are respected, but also alleviates a lot of the stress from family members who might otherwise have to make difficult decisions under pressure. Without a plan in place, family members are often left scrambling to figure out healthcare preferences, financial arrangements, or continuing care options.

These decisions can cause strain and confusion, sometimes leading to family conflict or undesired outcomes for your family member. By planning ahead, you’re giving your family the gift of clarity, control, and comfort in knowing that all the bases are covered.

BENEFITS OF ADVANCE PLANNING Respect for Wishes: Advance planning ensures that individuals’ preferences are known and respected, whether it pertains to medical treatments, living arrangements, or end -of- life care.

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Financial Security: A clear financial plan helps families prepare for the costs of longterm care, medical treatments, and other expenses. It also identifies resources such as savings or government benefits that can ease financial strain.

Reduced Family Conflict: When preferences are documented, family members are less likely to disagree or argue over what they think is best. Everyone can work from a unified understanding.

Emotional Peace of Mind: Knowing that there is a plan in place reduces stress for both caregivers and aging individuals, allowing everyone to focus on quality time together rather than last-minute decisions.

Improved Crisis Management: Having a plan provides guidance during emergencies. Family members will know who to contact, what documents are needed, and what decisions align with the individual’s wishes.

Better Healthcare Outcomes: Advance planning, such as completing personal directives, ensures medical care aligns with the individual’s preferences, even if they cannot speak for themselves.

HOW TO GET STARTED WITH ADVANCE PLANNING Starting the planning process can feel overwhelming, but taking small steps can make it manageable. Here are some suggestions: Have Honest Conversations Early: Start by discussing preferences with the aging individual and other family members. Talk about topics such as living arrangements, healthcare treatments, financial goals, and end-of-life wishes.

Organize Essential Documents: Gather important paperwork, such as: Wills and power of attorney documents Personal directives Financial records (bank accounts, investments, debts) Insurance policies Lists of medications, doctors, and emergency contacts Consult Professionals: Work with professionals like caregiver consultants, financial planners, or estate attorneys to ensure legal and financial plans are comprehensive and legally binding.

Create a Budget for Future Care: Evaluate the potential costs of long-term care, home modifications, or assisted living. Identify ways to cover these expenses, whether through savings, or government programs.

Develop a Care Plan: Write a plan that includes: Daily care needs and preferences A list of caregiving roles for family members or professionals 30

Contingency plans for emergencies or unexpected changes

Use a Planning Guide: A comprehensive guide can simplify the process. These tools walk families through important considerations and ensure no detail is overlooked. They’re especially helpful for encouraging thoughtful discussions among family members.

Revisit and Update Plans Regularly: Life circumstances change. Review the plan annually or after major life events to ensure it remains relevant and effective.

ADVANCE PLANNING STRENGTHENS FAMILIES Advance planning is not just about decisions, it’s about fostering cooperation and compassion among family members. When everyone understands the plan, it reduces misunderstandings and ensures caregiving responsibilities are shared fairly.

Siblings, for example, may have differing opinions on what’s best for their parent, but a well-documented plan helps minimize conflict and keeps the focus on providing the best care possible.

By planning ahead, families can focus less on logistics and more on creating meaningful moments together. The process empowers everyone involved, providing peace of mind and protecting family relationships.

TAKE THE FIRST STEP TODAY Advance planning offers clarity, control, and reassurance for you and your family member. Whether you start with a simple conversation or seek professional guidance, every step you take brings you closer to a future that feels less uncertain.

Let’s ensure that aging family members can navigate the future with dignity and confidence. Start planning today to provide the comfort and security that your family deserves. .

TAMMY LAUTNER is a Registered Social Worker with over 20 years of experience who has dedicated her career to supporting seniors and their family caregivers. With expertise in long-term care, community outreach, and navigating complex systems, Tammy understands the unique challenges aging adults and their families face.

Through Peace of Mind Consulting, Tammy empowers caregivers with resources, advocacy, and emotional support to reduce stress and make informed decisions.

As a caregiver to her own parents, she brings personal insight to her work, balancing support with their independence. Having grown up without her grandparents nearby, Tammy developed a deep compassion for seniors and a lifelong desire to help others navigate aging with dignity. Outside of work, she enjoys time with her partner, daughters, and grandchildren, and cherishes the tranquility of summers at their lake lot.

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heartheld health Written by Vickie Boechler

Choose Healthy Living Where We Live, Work and Play “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humour, and some style. Surviving is important. Thriving is elegant.” ~ Maya Angelou What do we mean by healthy living? When I look at sources for healthy living, a lot of them point to weight loss (which is only a small part of healthy living).

How do we choose healthy habits throughout our life and not just for a limited time period? I want to talk about healthy living across the lifespan, so...how do we do that?

I would like to think it means going back to a more basic type of living. We are exposed to a highly technological world where we can order a tube of toothpaste from Amazon and have it delivered to our front door the next day. Why can’t we walk to the store to buy the tube of toothpaste? That is a good example of basic living!

When we get down to the basics, we return to a time when life wasn’t so fast paced. There were no devices to entertain us, leaving us alone in a room for hours without interacting with anyone. So what are some choices for healthy living in 2024?

Choose Social Support Close and caring relationships are undeniably linked to health and well-being across the lifespan (Feeney & Collins, 2014). A visit to friends can mean a car ride for the whole family on a Sunday afternoon to the farm where friends live. Or maybe take a short walk down the street to have tea with an old friend who is housebound. Social support is crucial in order to focus on thriving.

In the past, people looked forward to the Friday night dances at the local hall where a live band made up of friends and neighbours played music. In Parkland County there are still groups that get together at local halls for dances, but they are few and far between. Social support meant there were groups of women with like-minded hobbies who got together for camaraderie and mental support. You can still find some quilting groups in our community who do that. People don’t realize it is called social support but that’s what it is.

Why can’t we have more support groups, more get togethers while we do our favourite hobbies? How often do we go for coffee with our neighbours? How often do we stop in to visit unannounced without making an appointment?

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Choose Family Time Spend time with your family doing activities like playing chess, cards, and other board games instead of watching a movie. Take the family to Fort Edmonton, Edmonton Valley Zoo, or the Telus World of Science. Make it a family field trip.

Picnics used to be a huge part of socializing before we had recreational vehicles- everyone going would cook all day Sunday, bring potluck, and meet at the lake for the day. We can still do that, but do we?

Why not start and make it a tradition?

For example, every second Sunday during the summer we could meet our friends at the nearest lake for a picnic and visit. I have a friend who started a breakfast tradition, and they meet at a local lake and have breakfast. The group is growing!

Choose Not to Smoke or Quit Smoking We know that smoking is linked to more than two dozen diseases and conditions, including cancer, heart and lung disease. The good news is that most of these risks start to reverse after you quit smoking and sometimes the benefits of quitting begin in a matter of hours (Health Canada, 2016).

There are many resources we can access to quit smoking and it has to be a personal choice in order to be successful. Talk to your family doctor or pharmacist if you want to quit smoking. Call 811 (Health Link) or go to myhealth.alberta.ca online to access other resources.

Choose Sun Safety According to the Canadian Cancer Society (2024), exposure to UV rays from the sun raises your risk of developing both non-melanoma and melanoma skin cancers, including eye and lip cancer. We can prevent this from happening. Teach your children to wear sunglasses (with UVA and UVB protection); a hat with a wide brim that protects the entire face, ears and neck and use sunscreen with an SPF of 30 or higher on skin exposed to the sun.

UVA rays consists of most of the suns natural light and cause wrinkles and premature aging of the skin. UVB rays cause sunburns and are 1000 times stronger than UVA rays. They get through clouds, fog, and haze while water, snow, sand, and concrete reflect the suns rays making them stronger. Check the UV Index when spending time outside. It is highest from 10 am to 3 pm and between April to September in Canada. You can find the UV index at https://weather.gc.ca/canada_e.html 33

Choose to Be Physically Active Physical activity on a regular basis is one of the most important things you can do for your health. Being physically active can help manage weight, reduce the risk of disease, improve your brain health, strengthen bones and muscles, and improve your ability to do everyday activities and prevent falls, regardless of age or gender.

(CDC, 2023).

Being physically active doesn’t mean you have to join a gym. I try to choose things that don’t cost anything.

Biking is free except for the bike, and we can get out most every day and do some kilometres. Ride alone or with a friend. Bike some majestic trails - one of my favourites is Canmore to Banff and back again.

Walking is definitely free in the spring, summer, and fall.

Some people like to walk in the rain or shine. One October I did 43 walks that I tracked on my smartwatch.

Depending on the type of smartwatch you can also track your steps, exercise, and how many times you stand up. I find that keeping track of my activity everyday makes me more accountable, but that is not for everybody. Do whatever makes you comfortable.

Choose a Healthy Weight A healthy weight depends on so many things some of which are gender, age, muscle and bone mass, and lifestyle. Unfortunately, there is no magic formula to find your ideal weight. The closest you will get to that is a healthy body weight range.

There are several tools to help you, but none are perfect. Some of the tools are body mass index (BMI) charts, waist-to-hip ratio (WHR), waist-toheight ratio, body fat percentage, waist shape, and body shape (Healthline, 2023) .

Keep in mind that you can work closely with your family doctor and/or a registered dietician (RD) if you want to use these tools for weight management. Follow Canada’s Food Guide (2024) and use portion control. Make your drink of choice water, choose protein from plants as well, eat plenty of vegetables, fruit and whole grain food, and limit highly processed foods and saturated fats.

In summary, all of the choices are yours to make throughout your life. Be good to yourself and choose healthy living.

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Takeaways: It's not just smokers who are at risk. Breathing in secondhand smoke causes over 800 deaths in Canadian nonsmokers from lung cancer and heart disease every year.

Being physically active doesn’t mean you have to join a gym.

Protect your family’s skin and eyes from the sun - wear sunglasses outside, a wide-brimmed hat and apply sunscreen on exposed skin.

Follow Canada’s Food Guide - make your drink of choice water, choose protein from plants as well, eat plenty of vegetables, fruit and whole grain foods, and limit highly processed foods and saturated fats.

Disclaimer: The information in this article was prepared by Vickie Boechler BScN, MN and is intended for information purposes only, not to give heath advice.

This information does not replace the health advice of a physician or any other health care professional.

References: Canadian Cancer Society. (2018). Enjoy the sun safely | Canadian Cancer Society. Accessed online March 16, 2024.

CDC (2023). Benefits of Physical Activity | Physical Activity | CDC. Accessed online March 16, 2024.

Feeney, B. and Collins, N. (2014). New look at social support: A theoretical perspective on thriving through relationships; Pers Soc Psychol Rev. 2015 May; 19(2): 113–147. New Look at Social Support: A Theoretical Perspective on Thriving through Relationships - PMC (nih.gov); Accessed online March 16, 2024.

Health Canada. (2018). How to find your UV index - Canada.ca Accessed online March 16, 2024.

Health Canada. (2016). Risks of smoking - Canada.ca. Accessed online March 16, 2024 Health Canada (2024). Canada's Food Guide. Accessed online March 16, 2024.

Healthline. (2023). How Much Should I Weigh for My Height and Age? (healthline.com); accessed online March 15, 2024.

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TWISTED CHARCUTERIE Bringing People Together Over Great Food

At Twisted Charcuterie, we believe that good food brings people together and creates lasting memories. That’s why we offer a variety of options to fit every need— from individually curated charcuterie boxes to our exciting mobile charcuterie cart, perfect for any gathering, big or small.

Our charcuterie boxes are a great way to enjoy a personal touch with thoughtfully selected meats, cheeses, and fresh accompaniments. Whether you’re hosting a small party, a family get-together, or just looking to treat yourself, our boxes are designed to cater to all tastes.

We pride ourselves on offering a wide range of choices to suit your specific needs, ensuring that every bite is full of flavour and delight.

For those looking to bring an extra element of fun and creativity to their event, our mobile charcuterie cart is the way to go.

Ideal for larger gatherings, the cart adds an interactive and joyful experience, allowing guests to enjoy a selection of high-quality charcuterie in a unique, hands-on setting.

It’s the perfect way to make any event feel special, with the option to customize the spread to fit your guests’ preferences.

No matter the occasion, Twisted Charcuterie is dedicated to providing freshly-made, high-quality products that will leave your guests feeling satisfied and, most importantly, happy.

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Twisted Charcuterie Email: Twisted_charcuterie@gmail.com Facebook: Twisted Charcuterie Instagram: Twisted _Charcuterie

Charcuterie Workshops: Learn, Create, and Enjoy We’re not just about serving delicious spreads—we also love sharing the art of charcuterie! Our workshops are a fun and interactive way to learn the ins and outs of crafting the perfect charcuterie board.

Whether you're a beginner or a seasoned enthusiast, our hands-on workshops guide you through selecting the best meats, cheeses, and accompaniments, all while teaching you the skills to create a beautiful, balanced board. It’s a great way to tap into your creativity, share a memorable experience with friends, or simply indulge in the joy of delicious food.

Each workshop is designed to be relaxed, engaging, and, of course, filled with plenty of tasting and fun!

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PW Design and Co. Are you a working mom who often feels overwhelmed and exhausted? Do you find it challenging to balance your professional responsibilities with your personal life? If so, this FREE workbook is designed specifically for you!

Using this workbook, you will gain insights into the detrimental effects of burnout on your physical and mental well-being. It will guide you through various self-care techniques that can help you recharge, reduce stress, and improve your overall happiness.

Key topics covered in this workshop include: 1. Understanding the concept of self-care and its significance for working moms.

2. Identifying signs of burnout and the impact it can have on your life.

3. Exploring different self-care practices and finding what works best for you.

4. Strategies for setting boundaries and managing your time effectively.

5. Nurturing your relationships and building a support network.

6. Overcoming guilt and prioritizing self-care without neglecting your responsibilities.

7. Creating a self-care plan tailored to your unique needs and circumstances.

By the end of this workbook, you will have a deeper understanding of the importance of self-care and how it can positively impact your life as a working mom. You will leave with practical tools and strategies that you can implement immediately to avoid burnout, enhance your well-being, and thrive in both your personal and professional spheres.

Don’t miss this opportunity to invest in yourself and discover the power of self-care. Sign up now for the “Importance of Self-Care for Working Moms: How to Avoid Burnout and Thrive” workbook and take the first step towards a healthier, happier, and more balanced life.

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a l u a P xo,

Men and Women’s Designer Fashions

Knighton & Co. is a family-owned lifestyle store located in downtown Spruce Grove, Alberta. Our main focus is to provide quality service and products to our customers. Whatever your needs may be, we are here to serve you.

REGULAR HOURS OF OPERATION Monday to Friday: 9:30 AM - 6:00 PM Saturday: 9:30 AM - 5:00 PM Sunday & Holidays: CLOSED 39

ABOUT US

L A D Y B U G S www.ladybugsflowers.ca

ABOUT US

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780-591-2211

WHY DO YOU HELP US

Homegrown Foods

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Store Hours Monday to Friday: 9 AM - 6 PM Saturday: 10 AM - 5 PM Sunday & Holidays: Closed *Last Thursday of the month 9:00 am 8:00 pm* www.homegrownfoods.ca

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Frazzled & Fabulous: Because Work Is More Fun With Friends 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? ---> Scan the QR code to the right or visit www.sweetsimplecollabs.com/#frazzled-fabulous

ABOUT US

LD RTHE A HEA URITE FAVO

Pink Elephant Printing

(780) 882 7166 www.pinkelephantprinting.com 41

Beauty And Apparel For The Everyday Woman #110, 319 McLeod Avenue, Spruce Grove, AB Phone: (780) 914-0549

4300 S PARK DRIVE UNIT 502 STONY PLAIN At Maverick’s Donuts, we take pride in offering the finest gourmet donuts in town. Each donut is meticulously handcrafted with love and attention to detail, ensuring every bite is a taste sensation.

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DONUTS. DONE. DIFFERENT.

Reliable, Alberta-based arborist team.

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

www.empowereddefencecentre.ca

Whimsical Vintage Creations #101 3919 49th Avenue, Stony Plain Hours: Monday - Saturday 10:00am - 6:00pm Sunday 11:00am - 5:00pm www.whimsicalvintagecreations.com

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

Edition 4.06