November 2025

HEARTHELD MAGAZINE

FEATURIN G DOUBLE CHOCOLA TE COOKIES

SECRETS TO SLEEP HYGIENE

HOW TO COME BACK TO YOURSELF

DREAMING BIG DREAMS

hello from the

GUESTS OF HEARTHELD

Jasmine Jenne

Ryder Jenne

Vickie Boechler

Director of Operations

Heartheld Health

Angela van Leeuwen

Pw Design & Co

Donnalea Ferguson

Wellness

The Balanced Mom

Around the Nook

Jessica Schultz

Creative Director

Executive Editor Grace-Filled Business

Sarah Warrener Local Love

Finding Balance

Balance Psychological Services

Rita Sjouwerman 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

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

02

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 Hourglass Games.

03

CONTENTS

LETTER FROM THE CREATIVE DIRECTOR

Dear Heartheld Community, As the holiday season approaches, I’m

FAMILY WELLNESS

reminded of the importance of supporting the communities that support us. Whether it’s

12 | Finding Balance 21 | The Balanced Mom 28 | Heartheld Health

shopping local, sharing kindness, or simply being there for one another, every small gesture makes a difference. This time of year feels like the perfect moment to reflect on how we can give back, spread joy, and support

33 | Kids’ Corner

those who make our lives brighter. I’m so grateful for the chance to share this space

TANGIBLE SELF - CARE 03 | Self-Care Stella 04 | Simple Self-Care 10 | Papers and Prose

with you, and I look forward to celebrating all the wonderful ways we can contribute to our communities this season.

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

HEARTHELD LIVING 08 | Grace - Filled Business 14 | Angela V Wellness

COMPLIMENTARY DIGITAL EDITION

28 | Around the Nook 39 | Advertising Community

04

05

Simple Self-Care is supporting our community and finding joy in giving back.

05

purpose

&

priorities

Rank the top 10 most important things in your life and estimate how much time you spend on them weekly.

IMPORTANT THING IN YOUR LIFE 01 02 03 04 05 06 07 08 09 10

Reflection Notes

06

dreaming

big

dreams

When you set a goal, you are making a plan to achieve or improve. Some examples of a self loving goal would include meditating for 15 minutes, taking a walk in nature, pursuing your hobbies, reading, eating healthy food, journaling, etc. Make sure you think about this goal and work towards achieving it.

My goal Deadline

Supporting Tasks

Outcome Notes Write down any obstacles you will face and how you will overcome them

07

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

MAGAZINE

Ask A Digital Expert...

Q: I'm feeling uninspired and don't know what sort of content to create for my social media accounts. What do I do?

A: This is a common problem, so know that you aren’t alone!

1. The first thing to remember is that you are creating content that is helpful and/or entertaining to your audience. You can start by making a list of the problems that your customers and clients have and then list the solutions for those problems... now turn those into content!

2. You can also get inspiration from your competitors! Check out their pages and see what sort of thing they are posting are they doing live Q&As? Are they doing true and false style posts? Carousels with educational information? Don’t copy them exactly, but use the vibe of their posts to inspire your own content.

3. Lastly, you can ask AI for some ideas.

Head to ChatGPT or a similar AI tool and tell it what your business is about. Ask it to create a list of X number of social media posts that your business could create for their followers and to include a suggested image and caption for each!

TRUE OR FALSE? "Social media" refers exclusively to platforms with videos of dancing influencers, like TikTok, Instagram, and Facebook.

Verdict? This is FALSE! Tufts University says that “social media refers to [any] means of interactions among people in which they create, share, and/or exchange information and ideas in virtual communities and networks.” Social media includes TikTok, Instagram, etc. but also includes chat forums, Facebook groups, Youtube, and more!

08

LET'S BE COUNTER-CULTURAL Writer: Jess Schultz

In North America, our capitalist culture puts a strong emphasis on business and monetary gain. That can be a beautiful thing (if you work hard you can make live the "Canadian dream"). But what are the drawbacks?

First of all, it idealizes those with poor work-life boundaries.

Those who struggle to create healthy boundaries around their time and energy are praised for being “hard workers”, which leaves them little incentive to develop boundaries and leaves them at risk of burning out.

It also puts less value on any activity that isn’t revenue generating. Sometimes spending time on hobbies and other non-work related activities can feel like lost time and it can be tempting to work overtime, dissolve existing work-life boundaries, and let your work consume your life in an effort to succeed. Nothing could be further from the truth.

The truth is that downtime, boundaries, and creative outlets all serve to INCREASE our productivity and ability to succeed at our revenue-generating activities. Studies have shown that participating in after-work hobbies has a measurable impact on work performance.

“A team of psychologists led by Kevin Eschleman of San Francisco State University surveyed 341 people employed in a variety of jobs, asking them about their creative pursuits outside of work. Respondents who said they engaged fairly often in a creative activity scored 15% to 30% higher on performance rankings than those who only occasionally engaged in creative activities. The results indicate that creative activities may help people recover from the daily demands of work.”

1 When I was in grade 6, my teacher introduced me to the phrase “work smarter, not harder”. As someone who was accustomed to believing that the level of stress and difficulty associated with a task were directly related to its inherent worth, this was kind of revolutionary. For the first time I began to think about the fact that there might be easier, simpler, and smarter ways to do certain tasks and that accomplishing something with ease was NOT a bad thing.

I think our work culture is still attached to the idea that more struggle = more success. That putting in longer hours, sacrificing your boundaries and mental health, and suffering in silence will result in you being more successful. Since this type of behaviour is still being rewarded in corporate cultures, it can actually help you in getting ahead... but at what cost?

The science shows that allowing ourselves space to be creative and experience “down time” will in fact create a more productive work environment. It’s time we all let go of the outdated notion that success can only come from intense struggle and begin to value a more healthy, wholistic approach to our work-life balances.

Have you experienced a “work smarter, not harder” epiphany in your own life? I’d love to hear about it!

References: 1. (2014, April 23). Creative Hobbies Linked With Job Performance. Association for Psychological Science. https://www.psychologicalscience.org/news/minds-business/creative-hobbies-linked-with-job-performance.html

09

Papers & Prose

10

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.

11

F I N D I N G How To Set Boundaries With Family Over The Holidays The holiday season is a time for connection, joy, and celebration—but it can also come with stress, especially when navigating family dynamics. Setting boundaries with family during the holidays can feel uncomfortable, but it’s essential for protecting your mental health and maintaining healthy relationships.

Here’s how to set boundaries with grace and compassion this holiday season.

Before Setting Boundaries Before you set boundaries, take time to reflect on what you and your immediate family need. Think about how much time you want to spend at family gatherings, which traditions matter most, and what behaviours or conversations might cause stress. Being clear on your values and priorities will make it easier to communicate your boundaries effectively.

Communicate Clearly and Early Once you know your limits, communicate them to your family as early as possible. Use clear, respectful language to explain your plans. For example, you might say, “We’re excited to celebrate with everyone but will only be staying for dinner this year,” or “We’re keeping Christmas morning just for our household but would love to see you in the afternoon.”

Use "I" Statements when Setting Boundaries Setting expectations ahead of time can reduce last-minute surprises and potential conflict. When discussing your boundaries, use “I” statements to express how you feel without placing blame.

This keeps the conversation focused on your needs rather than triggering defensiveness.

You could say, "I feel overwhelmed when there are too many commitments, so we’ll only attend one gathering this year,” or “I need some quiet time after busy events, so we’ll be leaving by 8 PM.”

Setting Boundaries Doesn't Need to Be Harsh, Just Firm Boundaries don’t have to be harsh, but they do need to be firm. It’s okay if someone feels disappointed or frustrated—it doesn’t mean you’ve done something wrong. Stay calm, repeat your boundary if needed, and avoid long justifications.

For instance, you might say, “I understand you’re upset that we can’t stay longer, but we’ve made this decision for our family’s well-being.” If certain conversations consistently cause tension, it’s okay to set boundaries around them, too. Politely redirect the discussion or express your discomfort.

Try saying, “I’d rather not talk about politics today. Let’s focus on enjoying the holiday together,” or “I know you care, but I’m not comfortable discussing my personal life right now.”

12

B A L A N C E Set Time Limits If Needed If extended family gatherings tend to be stressful, consider limiting the amount of time you spend there. It’s perfectly reasonable to visit for a few hours instead of the entire day. Let family members know in advance to avoid hurt feelings. You could say, “We can't wait to see everyone, but we’ll only be able to stay until 3 PM.”

Setting Boundaries Around Gift-Giving Gift-giving can also bring holiday stress. If you prefer to keep gifts simple or avoid them altogether, communicate this kindly. Say something like, “We’re focusing on experiences rather than gifts this year,” or “Let’s do a small gift exchange instead of buying for everyone.”

Take Care Of Yourself Remember, boundaries aren’t just about managing family—they’re about taking care of yourself. Schedule downtime between gatherings, practice mindfulness, and give yourself permission to rest when needed.

A well-rested, emotionally balanced you is better able to handle any family dynamics that arise.

Not Everyone Will Approve, And That’s Ok Not everyone will respond well to boundaries, especially if they’re used to you saying “yes” to everything. Stay grounded, be consistent, and remind yourself that setting boundaries is about creating healthier relationships, even if it causes temporary discomfort.

Communicating with clarity, kindness, and consistency will help you enjoy a holiday season that feels joyful and balanced for everyone involved.

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.

13

T H I S R E A D O V E R , S T A R T Y O U B E F O R E 14

What if you didn’t need a new version of yourself, just a truer one?

We live in a world that glorifies constant improvement. Always doing more, fixing more, becoming more. But maybe transformation isn’t about adding more at all. Maybe it’s about coming home to yourself: your values, your energy, your truth.

There comes a point where we all feel the pull to change - to get unstuck, to feel lighter, more alive, more like ourselves again. But before you rush into reinvention, I want to invite you to pause and reflect.

Reflect Before You Reset Instead of asking “What do I need to change?” try asking, “What do I want to feel more of in my life?”

Take a quiet moment to think about it: What experiences, moments, or habits made you feel most alive and fulfilled?

How can you create more of those things in your days ahead?

What felt heavy, forced, or out of alignment with your values or your vision for life?

● ● ●

Those questions hold more power than any checklist or goal. They show you what to keep nurturing, and what to gently let go of.

When you begin to remove the things, thoughts, and activities that drain your energy, You make space for what truly matters.

Growth doesn’t always mean doing more; sometimes, it’s about doing less, but more intentionally.

When “Doing It All” Isn’t Working For years, I thought I had to do everything and do it perfectly. I worked full time, volunteered for everything, and tried to be the kind of mom who had it all together. I wanted everything in our home to be homemade, organized, and full of love. I even made heart-shaped cucumbers for my daughters’ playschool lunches (and yes, they were adorable, and that’s something that I truly loved and would definitely do again!).

But underneath all that effort, I was running on empty. I said yes to everything, convinced that doing more meant being more: a better mom, wife, business owner & friend. Within a year, I had gained 40 pounds. My health began to suffer. My doctor talked about medication. And I remember sitting there thinking, How did I end up here when I’m doing everything right?

The truth is, I wasn’t doing it right. I was doing way too much.

It took me completely burning out to realize that “having it all” doesn’t mean doing it all.

When I discovered coaching, everything began to shift. I learned that less really is more - and that taking care of myself wasn’t selfish; it was necessary.

When I started setting boundaries, saying no sometimes, and carving out time for rest, something amazing happened: my family became happier too. Our home felt calmer. I felt lighter (literally!). We laughed more.

And here’s the thing: I’m still a work in progress. Even as a coach, I’m constantly learning, unlearning, and growing. But I’ve learned that transformation isn’t about becoming someone new - it’s about remembering who you already are.

Start Fresh, Not Over Transformation doesn’t always require a major life overhaul. You don’t need to rebuild yourself to feel better, you just need to realign with what feels true.

Maybe that looks like getting outside for a few quiet minutes each day. Maybe it’s letting go of the pressure to be everything to everyone. Maybe it’s allowing yourself to rest without guilt.

When you realign your actions with your values, everything begins to flow differently.

You stop chasing balance and start living it.

So instead of focusing on who you think you “should” be, focus on how you want to feel.

That’s where real change begins.

15

A Gentle Invitation If this message speaks to you, take it as a reminder: you don’t need to start over. You don’t need a total reset. You just need to slow down long enough to hear what your heart’s been trying to tell you - that peace, clarity, and fulfillment come when your outer life finally matches your inner values.

Ask yourself: What do I love most about my life right now, and how can I create more of it?

●

● What feels out of alignment, and what thoughts or

activities might I release to make space for what matters?

You can begin that process anytime, there is no perfect moment required.

If you’re ready to rediscover what alignment feels like - in your mind, body, and life follow along with me. Together, we’ll keep learning, growing, and creating simple ways to live with more balance, energy, and joy.

Because transformation isn’t about starting over, it’s about finding your way back home to yourself.

Hey there, adventure seekers!

I'm Angela van Leeuwen, RHC™ Your dedicated specialist in women's burnout recovery and stress relief!

I’m committed to helping women overcome overwhelm through simple, effective strategies that seamlessly integrate into even the busiest of schedules. As a Certified Health & Life Coach with years of hands-on experience, I understand the unique challenges women face in balancing multiple roles and responsibilities.

Juggling my own demanding schedule as a wife, mom, business owner, employee, and volunteer, I’m no stranger to the craziness life has to offer!

With teenage daughters actively involved in sports, I also play the role of a chauffeur, constantly on the move. My personal experiences fuel my passion for supporting women in prioritizing self-care and achieving balance.

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

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

16

let’s take this journey together, you’ve earned it

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

-Henry David Thoreau

what most do you want to come back to?

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, lifechanging routines. And the best part is that you can do this even with the most demanding schedule.

And 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. And, we 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 this overscheduled live and THRIVE while doing it

WWW.ANGELAVWELLNESS.COM

17

Double Chocolate Cookies These Double Chocolate Cookies are so delicious and easy to make! They are the perfect decadent treat that your family will love and are sure to brighten your day

Ingredients: 1 cup butter room temperature ¼ cup shortening 1 ⅔ cup sugar 2 eggs room temperature 2 teaspoon vanilla 2 cups flour ¾ cup cocoa 1 teaspoon baking soda ½ teaspoon salt 2 cups chocolate chips

Instructions: 1.Preheat oven to 350˚F. 2.With a mixer, cream together the butter and sugar until light and fluffy.

3.Add eggs and vanilla to butter mixture. Blend well.

4.In a separate bowl, combine flour, cocoa, baking soda and salt.

5.Add flour mixture to butter mixture and mix well.

Add chocolate chips.

6.Drop by tablespoon onto cookie sheet.

7.Bake for 8 minutes. Do not overbake!

1828

ARE YOU UP FOR THE CHALLENGE?

19

NOT SUITABLE FOR BORING PEOPLE

20

Book Now: www.hourglassgames.ca/rooms

The Balanced Mom When Mom Gets Sick: A Survival Guide for the Rest of Us It’s 3 AM, and here I am on the couch with a tissue box, a cup of lukewarm tea that I’ve reheated three times, and Lorelai Gilmore talking me through another sleepless night. My one-year-old finally crashed after what felt like hours of crying, and I can feel that familiar scratch in my throat that means I’m next in line for whatever bug decided to visit our house this week.

Sound familiar? If you’re a mom reading this while your little one naps (or while hiding in the bathroom for five minutes of peace), you probably know this drill all too well.

The Inevitable Mom Cold There’s something almost comically predictable about it, isn’t it? You spend days being the nurse, the comfort provider, the middle-of-the-night soother. You’re running on fumes, surviving on goldfish crackers and whatever coffee you can manage to drink before it goes cold. Your immune system is basically waving a white flag, and then —surprise!—you wake up feeling like you’ve been hit by a truck.

But here’s the thing that took me way too long to learn: when you’re sick, the rules change, and that’s okay.

Permission to Not Be Perfect I used to think that being a “good mom” meant pushing through no matter what. Sick? Doesn’t matter, kids still need breakfast. Exhausted? Too bad, laundry doesn’t fold itself. Running a fever? Suck it up, life doesn’t stop for mom colds.

But you know what I’ve realized after years of making myself sicker by refusing to slow down? Your kids need a healthy mom more and they can settle for a functioning mom for a week.

That night when I found myself downstairs with Gilmore Girls at 3 AM wasn’t a failure, it was self-preservation.

Sometimes taking care of yourself looks like admitting you need your comfort show and a soft couch when everything feels overwhelming.

12

The Art of Asking for Help Here’s a truth that might sting a little: The number one way to ensure you get help is to ask for it.

I know, I know. Sometimes it feels easier to just power through.

We tell ourselves things like: “It’s faster if I just do it myself” “I don’t want to burden anyone” “They won’t do it the way I would” “I should be able to handle this” But when you’re sick, these thoughts aren’t just unhelpful, they’re actually working against your recovery and your family’s well-being. At 4 AM that night, I finally swallowed my pride and woke up my partner. Was it ideal? No. Did we both wish things were different? Absolutely.

But sometimes parenting isn’t about the ideal situation, it’s about making the best choice available to you in the moment.

21

The Guilt Complex Let’s talk about mom guilt for a minute, because it deserves its own section. The guilt of being sick when your family needs you. The guilt of asking for help. The guilt of letting the house go or serving yet another meal that came from a package.

Here’s what I want you to know: that guilt is lying to you.

Your worth as a mother isn’t measured by your ability to function perfectly while fighting off a virus. Your kids won’t remember that you ordered pizza three nights in a row, but they will remember feeling secure and loved even when things weren’t perfect.

Taking care of yourself isn’t selfish, it’s strategic. You shouldn’t pour from an empty cup, and you definitely can’t pour from a cup that’s been contaminated with whatever plague is going around your kid’s daycare or school.

Comfort Strategies That Actually Work When you’re sick and still on mom duty, here are some strategies that have saved my sanity: Lean into comfort. Whether it’s your favorite TV show, that oversized sweater that makes you feel like you’re being hugged, or ordering takeout instead of cooking, comfort isn’t laziness, it’s medicine.

Lower the bar (and leave it there). Screen time limits? Relaxed. Elaborate meals? Nope, cereal for dinner it is. Perfect bedtime routine? As long as everyone ends up asleep eventually, we’re calling it a win.

Create a sick day survival kit. Keep it stocked with easy snacks for the kids, activities that require minimal supervision (hello, coloring books and tablets), and comfort items for you. Having it ready means you’re not scrambling when you can barely function.

Tag in your village. Whether it’s your partner, a family member, or a friend who owes you from that time you watched their kids, don’t be afraid to call in reinforcements.

22

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

1338 21

Building Your Support System Before You Need It One of the best things you can do for future sick-mom you is to start building your support network now, while you’re healthy. This might look like: Having honest conversations with your partner about expectations and emergency plans Connecting with other parents in your area (yes, even if small talk makes you want to hide) Identifying which family members or friends you could realistically call in a pinch Getting comfortable with being vulnerable and asking for what you need The Recovery Reality Here’s something nobody tells you about recovering from illness as a mom: it takes longer than it used to. Pre-kids, being sick meant sleeping for 12 hours, binge-watching Netflix, and emerging three days later feeling human again. Post-kids? You’re lucky if you get an extra hour of sleep and a hot shower without interruption.

Be patient with yourself. Recovery isn’t linear, and it definitely isn’t fast when you’re still handling diaper changes and snack requests every twenty minutes.

Finding Grace in the Chaos That night on the couch with Gilmore Girls taught me something important: sometimes the most loving thing you can do for your family is to take care of yourself in whatever small way you can manage.

Maybe for you it’s not a comfort show at 3 AM. Maybe it’s asking your mom to take the kids for an afternoon, or letting your partner handle bedtime while you take a hot bath, or simply forgiving yourself for not being the energetic, patient mom you usually try to be.

The Bottom Line Being a sick mom is hard, really hard. But you’re not failing when you need to rest. You’re not weak when you ask for help. And you’re definitely not a bad mother when you choose comfort over perfection.

Your kids are learning something valuable when they see you take care of yourself: that everyone deserves kindness and care, including mom. That it’s okay to have limits. That asking for help is a sign of wisdom, not weakness.

So the next time you find yourself fighting off whatever bug your little one brought home, remember: give yourself grace, do whatever makes you comfortable, and don’t be afraid to tag in your team when you need them.

And if that means Gilmore Girls at 3 AM? Well, at least you’re in good company, Stars Hollow understands that sometimes life requires coffee, comfort, and a little bit of chaos.

23

SECRETS TO SLEEP HYGIENE

24

The benefits of sleep are endless. It improves overall health, productivity, well-being, resilience, and quality of life. Getting adequate sleep means 7-8 hrs a night, deep and disruption-free, on a consistent basis.

Sound like a tall order?

The secret to quality sleep actually begins when we wake up in the morning! Believe it or not, morning is a good time to improve our sleep hygiene. By making small adjustments, starting when we wake up and ending when we turn the lights out, we can gradually set ourselves up for better health.

We’ve been under increased stress and isolation for the last several years. Chronic stress can cause chronic disease. Lack of sleep adds fuel to the fire and makes coping with stress that much more difficult.

Sleep is our time to rest and repair. When we sleep, our immune system gets to relax too. Lack of sleep can activate pro-inflammatory activity throughout the body. Inflammation, an immune response, can build up as our immune system becomes overactive.

Inflammation impairs mental and physical performance and can contribute to metabolic syndrome and cardiovascular disease.

6 ways we can improve our sleep hygiene: 1. Get outside. By exposing ourselves to daylight upon waking, we support our circadian rhythm, the system responsible for feeling alert during the day and tired at night. Starting your day on the right foot means ending on the right one as well!

2. Avoid afternoon caffeine. We all enjoy the ritual of a warm beverage but often reach for caffeine for that afternoon lift. The problem is that stimulants in the afternoon can throw off your circadian rhythm and blood sugar. Try a caffeine-free alternative such as herbal tea or one of the many new mushroom beverages on the market instead!

3. Eat carbohydrate-heavy meals earlier in the day and avoid them close to bedtime. Sleep can be disrupted when our blood sugar spikes. One way to help avoid this is by incorporating carbohydrates into our meals earlier in the day. Try eating a dinner that is a mix of protein, non-starchy vegetables and good fats and see how it impacts the quality of your sleep.

25

4. Instead of TV in the evening, play a game or read a book. Choosing an evening activity that doesn’t expose us to screens and blue light ensures we don’t disrupt our circadian rhythm (which can prevent us from getting deep, restful sleep).

5. Turn down the temperature to improve the quality of your sleep. Do your electricity bill and health a favour and turn the thermostat down to between 16-20 degrees Celsius for a cool, comfortable sleep. Sleeping in a cool room naturally helps improves melatonin production, helping you fall asleep faster and reach deeper levels of sleep.

6. Create a bedtime ritual. Try meditation, yoga, gentle stretching, or simply deep breathing. Keep the lights low and create a soothing atmosphere with a diffuser or calming essential oil mist on your linens. A consistent evening routine will remind your brain and body that it’s time for bed.

Sometimes we need a little supplemental help to complement lifestyle adjustments. Health First Sleep Supreme is a supplement we carry, and it contains nutrients and herbs that help to bring your body into an optimal state for sleep. Some of the ingredients include: PharmaGABA®, a fermented form of the neurotransmitter responsible for calming neuron firing and encouraging mental relaxation.

Inositol helps to regulate blood sugar, reducing the risk of being woken by a blood sugar spike!

Magnesium bisglycinate calms the mind by relaxing the body.

Passionflower is a herbal sleep aid that helps to alleviate restlessness and nervousness, especially during times of mental stress.

Jujube is a fruit used largely in traditional Chinese medicine for its sedative properties.

One thing that Health First Sleep Supreme is missing is melatonin: they kept melatonin out of the formula as it may cause daytime drowsiness, and no one needs that at this busy time of year!

Getting proper sleep is critical for good health, and it can’t be achieved by supplements alone. To support proper sleep, we formulated our Sleep Supreme to be paired with our Calming Mist. By pairing the correct supplements with some key lifestyle modifications, you can be on the road to better sleep and better overall health in no time!

www.homegrownfoods.ca

26

HOMEGROWN FOODS

POINTS

INSTAGRAM AND FACEBOOK

JOIN OUR LOYALTY PROGRAM

@homegrown.foods

Collect points with every purchase and redeem for discounts and savings!

CONTACT US 19 Granite Dr #10, Stony Plain, Alberta (780) 963-5305

UPCOMING EVENT Customer Appreciation Day: _______ Join us for discounts, sales, samples, live demos and more!

Visit our in-house bakery to try our soup of the day, and our fresh baked bread, muffins, and cookies!

!

A wide variety of supplements providing essential nutrients, promoting overall health and well-being.

!

We are a grocery store with a passion for community and local products. We stock organic, non-GMO, Fair Trade items.

SENIORS' DAY Every Tuesday is Seniors' Day in store.

Seniors enjoy 10% off and complimentary coffee/tea.

Come in and start a coffee card to earn a free beverage!

ORGANIC

BULK GOODS

Soft Serve

ICE CREAM

19 GRANITE DR #10, STONY PLAIN, ALBERTA | WWW.HOMEGROWNFOODS.CA | (780) 963 - 5305 27

heartheld health Written by Vickie Boechler

When My Child Needs Child Care I vividly remember getting up early in the morning in the dark to get my little guy out of bed, dress, and feed him with his eyes half closed. Then dress and maybe get a bite myself and out the door to get him to day care by 0700H because I had to be at work by 0800H. I did this as a single mom, five days a week after I got a job that did not involve shift work.

How many parents or caregivers have to do this every day because they are working and/or going to school? Present day, most families are two-income family and unless one of the parents has a home business, it is common for children to attend day care or a day home. The situation can also arise when someone is a single mom like I was, or a single dad.

In Alberta, on February 16, 2024, responsibility for the child care system was moved from Children and Family Services to the Ministry of Jobs, Economy and Trade with a related Ministry Alberta Education (Akbari, McCuaig & Mehta, 2024).

Choosing the Best Child Care for your Child This can be a tough decision for you and your family - it is probably one of the hardest decisions you will ever have to make. I know I agonized over this, and I needed to know I had good child care for my little guy, so I was not distracted and worrying about him at work. Parents or caregivers anticipate going back to school or going back to work especially after a long maternity leave and it is very worrisome until you find one and you feel good about it.

Parents can use the Child Care lookup tool to find information about licensed child care programs and family day home agencies in their area (Government of Alberta , 2024a). The lookup tool tells parents and caregivers about the location, number of children served, their ages, the program’s status, and recent inspection results done by an Environmental Health Officer with Alberta Health Services.

Things to check out before you commit to a Day Care/Day Home: What is the cost - is it by the day or by the month?

What are the qualifications, education and experience of the child care workers. Are they certified in CPR (for example, do they know what to do if a child chokes on food or a small object)?

28

What are the operating hours? Are they open early enough if you have to be at work at 0700 (not everyone works 8-4). Are they open on holidays and long weekends? Are you penalized if you are late picking up your child?

What are their policies? Do they have a transportation and discipline policy - ask to see the policies. There are others for nutrition, outdoor play, who can pick up your child, health standards and medication just to name a few.

What kind of activities and play materials are available. Do the staff play with the children?

Does the day care/day home communicate well with the parents or caregivers? Are they encouraged to become involved in the child’s care?

29

What is the staff to child ratio in a licensed day / child care centre in Alberta? These ratios are set by the Alberta Government. For example, 12-19 months is a ratio of one worker to four children and the maximum group size is eight. For Out of School care (OSC) Kindergarten to 13 years is one worker to fifteen children, to a maximum group size of 30 (Akbari, McCuaig, & Mehta. (2024). Are they following the standards? That may help you decide which day care/day home to use.

There is also a Government of Alberta (2021) pdf online called Choosing Child Care in Alberta that will be helpful if you are looking right now.

Making It Easier to Leave Your Child at the Day Care/Day Home Child care was the most stressful part for me because I had to work and had to know my little guy loved where he was going. Separation anxiety or stranger anxiety is normal in the 7–24 month-old child peaking at 12-24 months, but they will attach to another child care worker in almost any setting whether it is a day home or day care (Healthy Children, 2022). One of the best ways to ease the child into child care is to do it gradually- start with the odd half day and work up to the odd full day of care. By the time you need to drop your child off for several days in a row they will have adapted for the most part.

When Do You Keep Your Child Home from Child Care?

What is the day care/day home policy for sick children? Children experience a lot of infections while they are in group child care. They can have as many as 8-12 more colds than a child cared for at home according to Healthy Children (2022). During the second year the number of upper respiratory illnesses decreases because they have been exposed to a lot of germs already and that accelerates the development of their immune system. Diarrhea is another common illness with a child normally getting it once or twice a year. It is so easily spread so Day Care and Day Homes have strict handwashing policies and disposal of soiled toiletries.

You can help protect other children from getting sick if you to keep your sick child home. When you keep your sick child home it gives them a chance to recover faster because they are getting extra rest. A sick child wants its parents physically close and they cannot participate in regular activities at the day care/day home comfortably anyway. A sick child in day care needs more care than staffing can provide without taking care away from the other children.

When children spend time together, they share their germs with each other. Your child should stay home if they have the following symptoms; these symptoms are not a comprehensive list but are more common.

30

Fever alone and/or with other signs and symptoms such as a cough and runny nose.

An unexplained fever for a child under 2 months should be assessed by a physician.

You can call 811 (Health Link) and a registered nurse will do a complete assessment and give you a timely referral to a physician.

Diarrhea alone or with vomiting; at this point the child needs constant monitoring especially for fluid replacement. Call 811 for an assessment and recommendation by a registered nurse as to your next steps. Discuss the next steps with the operator.

Abdominal pain that last more than 2 hours needs to be diagnosed by a physician.

Abdominal pain that comes and goes is not as urgent but needs to be seen - call 811 for an assessment and a recommendation as to your next steps. Discuss the next steps with the operator.

Skin rashes and skin sores that are weeping and cannot be covered; mouth sores with drooling. These conditions need to be diagnosed by a physician with the child staying home for a limited amount of time.

You can also call 811 for an assessment and recommendation by a registered nurse as to your next steps. Talk to the operator for direction on this.

Strep throat, head lice, and chicken pox also have some restrictions. Find out when it is acceptable to take your child to child care with symptoms. Talk to the operator of your day care/day home to find out what their policy is.

Try to have a back-up plan when your child gets sick. Will a good friend, neighbour or family member take the child when they are ill? Try to make these arrangements ahead of time so you have less to worry about when the time comes and you have to be at work or school.

What is the day care/day home’s policy around immunization? Do they want the child’s immunization to be up to date? Will they take children who are not immunized? You will want to discuss this with the operator.

Do You Qualify for a Child Care Subsidy?

There is a Child Care Subsidy for families who require full-time child care and is based on a preschool flat rate subsidy. The online subsidy estimator at http://www.humanservices.alberta.ca/oldfusion/Child CareLookup.cfm, tells you if you qualify for the subsidy and the amount you may be eligible for (Government of Alberta, 2024b) . It is quite easy to fill out.

Contact Alberta Supports Contact Centre for general enquiries for child care subsidies at 780-644-9992, Monday to Friday 7:30 am to 8:00 pm. If you have an application that was not approved, you can request a review of the decision within 30 days from the date the decision was made.

Concerns or Complaints about a Day Care or Day Home In Alberta, call Toll Free: 1-844-644-5165 if you have concerns with your own provider or one in your community – whether they are licensed or unlicensed.

All complaints received are taken seriously and reviewed.

31

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

References Akbari, E., McCuaig, K., & Mehta, S. (2024). The Early Childhood Education Report 2023 [for Alberta]. Ontario Institute for Studies in Education/University of Toronto.

Accessed online Sept 19, 2024.

Government of Alberta. (2021). cs-choosing-child-care-inalberta.pdf; Accessed online Sept 19, 2024.

Government of Alberta. (2024a). Child Care Lookup.

Retrieved online Sept 21, 2024, from: http:// Child care lookup | Alberta.ca.

Government of Alberta. (2024b). Child Care Subsidy Estimator (gov.ab.ca). Retrieved online Sept 21, 2024 HealthLinkBC. (2024). Preventing choking in babies and young children: For child care providers. Accessed online Sept 19, 2024.

Healthy Children. (2022). Work & Child Care HealthyChildren.org; Accessed online Sept 19, 2024.

32

takeaways All day care/day homes in Alberta are regulated by the government and have ongoing inspections for health & safety.

You may qualify for a Child Care Subsidy; call 780-644-9992.

What is the day care/day homes policy for sick children’s attendance?

Parents can use the Child Care Lookup tool to find information about licensed child care programs and family day home agencies in their area.

Discover, Create, and Have Fun!

Kids’ Corner SPONSORED BY: ST. ALBERT TOY SHARE

Challenge of the Month: Soundtrack of the Day If your day had theme music, what would it sound like?

Q: What do you call a dinosaur who loves to play hide and seek?

A: A do-youthink-hesaurus!

Make a playlist that matches your mood Pick one song and draw what it “looks” like Imagine a music video starring… you!

(It’s extra fun if your family joins in and picks their theme songs, too.)

33

34

Ham and Cheddar Quesadilla FOR YOUNG CHEFS WITH BIG HEARTS

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

Ingredients:

1.

2.

3.

Enjoy your quesadilla!

35

I SPY CHRISTMAS There are ten Christmas icons. Count and colour each set of icons as you find them.

Write the number in the box beside the icons you counted.

36

Colour by Number Use the colour key below.

1

2

3

4

5

6

5

3

6

6

5

1

5

6

2 3

3 2

6

5

3 3

3

2

2

5

6

4

5

6

37

HI! I’M KATE! I’m the founder of the St. Albert Toy Share, and I’m so happy you’re here!

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

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

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

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

I hope this library brings ease to your

Did You Know?

parenting journey and lots of giggles to your home.

Toy libraries reduce household

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

clutter and decision fatigue —

you’re part of it.

helping families feel more calm

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

38

Memberships

and organized?

Whimsical Vintage Creations

Whimsical Vintage Creations has been proudly serving the Stony Plain community since 2013. We’ve gradually expanded our size, reach, and services, offering unique products at competitive prices. Our carefully selected vendors and onsite creators bring you exceptional products at competitive prices. Whether you are shopping our retail space or online, you can depend on our friendly and knowledgeable staff to help.

Come visit us, we would love to see you!

Bay 101, 3919 49th Avenue, Stony Plain

Hours: Monday - Saturday 10:00am - 6:00pm Sunday 11:00am - 5:00pm

Check Out Our Classes

02

3802 49 Ave #102, Stony Plain, AB

Join us for our SUMMER CAMPS! *enter info here*

www.empowereddefencecentre.ca Open Monday - Sunday, 11am-10pm

ABOUT US

LD RTHE A HEA URITE FAVO

Pink Elephant Printing 40

(780) 882 7166 www.pinkelephantprinting.com

ABOUT US

MNR Beauty Boutique Beauty And Apparel For The Everyday Woman

#110, 319 McLeod Avenue, Spruce Grove, AB info@mnrbeautyboutique.com (780) 914-0549

BIG J and the BIRTHDAY PARTY NOW AVAILABLE

Big J is so excited to go to his friend Charlie's birthday party. Charlie lives on a farm, and Big J has never been to a farm before. When he arrives, he has a hard time dealing with all the new things there.

Will Big J be brave enough to try something new?

Join us and find out.

D ELLD HE TH RT AR EA H E A H E A TE RIIT UR OU VO AV FA F

Join the mailing list at www.lynngalewriter.com to stay updated on release information!

41

Your Stony Mart where Value Meets Variety

WEBSITE

pw.design.co

PW DESIGN AND CO

Motherhood Subscription Floral Shadow Boxes Cake Toppers Classes and Events

42

B r a s B r i e f s B o x e r s B i k i n i s

Robes,

Pajamas

&

More

#30 210 McLeod Ave Spruce Grove

JOIN THE HEARTHELD

COMMUNITY

HEARTHELDMAGAZINE.COM/SUBSCRIBE

JOIN NOW

by simply holding your phone's camera up to the code.

Heartheld Magazine is a space of rest and rejuvenation for creative hearts.

We aim to work from a place of rest, and we fully stand behind the belief that you deserve abundance, connection, and balance (without burnout).

We also believe self-care should be tangible, genuine, and accessible.

NO APP REQUIRED

That is why we've created a magazine that brings a bit of self-care into your life each month! This beautifully curated keepsake is filled with entertaining, informative articles, beautiful photos, and lots of love.

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

43

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

Edition 3.11