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Family & Relationships: The Gift of Connection: Building Stronger Bonds During the Holidays “If you want to go fast, go alone. If you want to go far, go together.” – African Proverb In today’s fast-paced, hyper-individualistic world, it’s easy to lose sight of the importance of connection. We’re encouraged to focus on personal achievements, chase individual goals, and rely on ourselves above all else. While independence has its merits, it often comes at the expense of community—a core value that has historically sustained and empowered us. For Black Women and Black communities, the idea of collectivism isn’t new. From the village networks of our ancestors to the communal bonds that supported our families and communities, we’ve always understood the power of togetherness. Yet, modern life often pulls us away from these roots, leaving many of us feeling disconnected, overwhelmed, or unsupported. The holiday season offers a chance to pause, reflect, and reclaim the value of connection. It’s a time to strengthen family ties, build community, and foster relationships that remind us we are never alone. Let’s explore how we can shift from the isolating tendencies of individualism to embrace the collective spirit, creating a season filled with warmth, growth, and meaningful connection. Recognizing the Challenge of Individualism in Modern Times We live in an era that celebrates “self-made” success, often neglecting the reality that no one truly thrives in isolation. The Reality of Individualism: Modern culture pushes us to be independent, sometimes to a fault. Many of us feel pressure to juggle careers, families, and personal goals alone, leaving little time or energy for nurturing relationships. The Trap of Individualism: Individualism is a slippery slope that often leads to isolation. We are vulnerable when we are isolated and lack emotional and practical support, often leaving us lonely and burnt out.  For Black Women, these challenges are compounded by societal expectations and the unique pressures we face. But history teaches us that our power lies in our collective strength—in leaning on one another and building networks of care and support. Why Connection Matters: The Power of the Village The African proverb reminds us that success and resilience come not from going alone but from going together. Connection isn’t just about companionship; it’s about building a network of people who uplift, inspire, and support one another. Emotional Support: Relationships provide a safe space to share struggles, celebrate victories, and find encouragement during challenging times. Practical Help: A strong community can assist with childcare, career advice, or even lending a hand with daily tasks. Collective Growth: When one of us thrives, we all benefit. Supporting others strengthens the entire community. Strengthening Family Ties Family is often the closest version of a “village” we have, but these relationships require care and intention to flourish.Plan Regular Check-Ins Host family dinners, video calls, or game nights during the holidays to reconnect. Create traditions that bring everyone together, such as storytelling, sharing gratitude, or baking together. Celebrate Each Other Acknowledge the milestones and achievements of family members, no matter how small. Share words of encouragement and pride—it goes a long way in strengthening bonds. Practice Patience and Forgiveness Family relationships aren’t perfect. Use the holidays as an opportunity to mend conflicts, set boundaries, and nurture understanding. Building Community Beyond Family Community extends beyond biological ties—it’s about finding and nurturing your chosen village. Engage in Mutual AidShare resources with neighbours or friends in need, from meals to transportation.Offer your skills or expertise to uplift others in your community. Support Black-Owned Businesses This holiday season, intentionally shop from Black entrepreneurs and artisans. Amplify their work by recommending their services to friends and family. Volunteer Together Spend time giving back to local organizations that serve the Black community. Turn volunteering into a bonding activity with friends or family. Setting Healthy Boundaries While connection is vital, it’s equally important to protect your well-being by setting clear boundaries. Communicate Your Needs Let loved ones know your emotional and physical limits during the holidays. Express what you need to feel supported and respected. Practice Saying No Avoid overcommitting to events or obligations that leave you drained. Remember, you can decline without guilt—it’s an act of self-care. Create Space for Yourself Take time to rest, reflect, and recharge. A healthier you is better equipped to nurture meaningful relationships. Nurturing Collective Growth As we focus on our individual goals, let’s also consider how we can contribute to the collective growth of our community.1. Mentorship and Guidance Share your knowledge and experiences to uplift younger generations or peers. Start a mentorship group or offer advice to those navigating challenges you’ve overcome. 2. Amplify Community Voices Use your platform to highlight the achievements and struggles of the Black community. Advocate for causes that promote equity and justice. 3. Invest in Shared Resources Contribute to community programs, whether through donations, time, or skills. Collaborate with others to create solutions for shared challenges, like housing, education, or healthcare access. Fostering the Spirit of Togetherness Connection is a gift that keeps on giving. It strengthens not only the receiver but the giver as well. Express Gratitude: Thank those who’ve supported you, whether through a handwritten note, a heartfelt conversation, or a public acknowledgment. Start a Tradition of Giving: Whether it’s hosting a community meal or organizing a holiday drive, find ways to give back. Celebrate Collective Wins: Take pride in the milestones of others—it’s a win for the entire village. Reclaiming Our Ancestral Wisdom In a world that often prioritizes self over community, we have the opportunity to embrace the wisdom of our ancestors. By fostering connection and building our villages, we not only honour their legacy but also create a brighter future for ourselves and generations to come. This holiday season, let’s remember: We go farther together. We thrive together. We rise together. Happy holidays from all of us at the Velma Carter Centre!

Staying Strong: Navigating Holiday Stress and Prioritizing Wellness For many Black Women, the holidays bring a complex mix of emotions: joy and connection alongside expectations, traditions, and pressures that can sometimes feel overwhelming. Whether it’s managing family gatherings, cultural expectations, or the invisible workload we carry every day, the holiday season can be a lot. But here’s the truth: your well-being matters, and prioritizing it is an act of resistance, self-love, and care. The Velma Carter Centre celebrates Black Women’s strength and resilience. We also know how vital it is to create space for rest, reflection, and restoration. Here’s how to navigate the holidays with your wellness in focus: 1. Honour Your Energy The holidays often come with an unspoken expectation to “do it all”—cook the perfect meal, buy the perfect gifts, host the perfect gatherings. But your energy is finite and precious. Instead of overextending, ask yourself: What brings me joy? What drains me? Delegate tasks when you can, say “no” when needed, and let go of the idea that you have to please everyone. 💡 Pro Tip: Give yourself permission to rest. Rest is not a luxury; it’s essential for your mental, physical, and emotional health. 2. Stay Rooted in Your Identity and Traditions For Black Women, the holidays are often a time to connect with culture, history, and family traditions. From preparing beloved recipes to celebrating Christmas or reflecting on shared history, these rituals are powerful acts of joy and remembrance. But it’s okay to reimagine traditions too. Create a holiday season that feels authentic to where you are in life. 💡 Pro Tip: Blend old traditions with new ones. Whether it’s a virtual family gathering, journaling your gratitude, or hosting a potluck, make space for the things that truly nourish your spirit. 3.Make Space for Sisterhood One of the greatest strengths of Black Women is our ability to lean on and uplift one another. This season, make time for the sisters in your life—whether they’re family, friends, or community. A heart-to-heart conversation, a shared meal, or even a group chat full of love and laughter can remind you that you’re not alone. 💡 Pro Tip: Start a holiday self-care challenge with your girlfriends—whether it’s committing to 10 minutes of journaling a day, drinking more water, or sharing gratitude texts every morning. 4. Protect Your Peace Family gatherings can sometimes be a mixed bag. While they bring love and connection, they can also stir up old wounds or involve people who don’t respect your boundaries. Protecting your peace means identifying what you need to feel safe and whole and having the courage to communicate those needs. 💡 Pro Tip: Create an “exit strategy” for stressful situations. Whether it’s stepping outside for fresh air, bringing a supportive friend, or planning a polite early departure, have a plan to honour your mental health. 5. Nourish Your Body and Soul The holidays often revolve around food, but it’s easy to lose sight of what your body truly needs. Enjoy your favourite dishes, but don’t forget to nourish yourself with foods that energize and sustain you. Drinking water, eating balanced meals, and getting fresh air are acts of self-love. 💡 Pro Tip: Explore dishes that celebrate your heritage while adding a wellness twist. For example, try a lighter version of your favourite greens or bake instead of frying certain dishes. 6. Practice Gratitude as Resistance In a world that often tries to diminish our joy, gratitude is a radical act. Take time to acknowledge your wins—big and small—and the beauty in your life. Whether it’s through journaling, prayer, or sharing your gratitude with others, this practice can shift your perspective and reduce stress. 💡 Pro Tip: Start a “gratitude jar” for the season. Each day, write down one thing you’re thankful for and place it in the jar. On New Year’s Eve, read them as a reminder of the light in your life. 7. Create Joyful Movement Movement is a powerful way to release stress and connect with your body. Whether it’s a dance party in your living room, a calming yoga session, or a walk in nature, find ways to move that bring you joy and remind you of your strength. 💡 Pro Tip: Invite your family to join in! A holiday dance-off or a gentle group stretch can be a fun, bonding activity. 8. Seek Spiritual and Emotional Renewal For many Black Women, faith and spirituality are sources of strength and guidance. Lean into those practices that ground you—whether it’s prayer, meditation, gospel music, or connecting with your ancestors. 💡 Pro Tip: Light a candle and create a sacred space for reflection. Use this time to set your intentions for the season and release anything weighing you down. 9. Know When to Ask for Help It’s okay to not be okay. If you find yourself feeling persistently anxious, sad, or overwhelmed, reach out for support. Therapy, community groups, and trusted friends can provide the care and perspective you need. 💡 Pro Tip: Consider culturally competent therapists or groups that center Black Women’s experiences. They can offer deeper understanding and tailored support. This Holiday Season, Choose You The holidays are a time to celebrate, reflect, and connect. But most importantly, they’re a time to care for yourself. At the Velma Carter Centre, we see you, we honour you, and we’re here to support you. Join us for our upcoming workshops on stress management, mindfulness, and healthy holiday cooking, and let’s make this season one of joy, balance, and empowerment. From our family to yours: Black Woman, you are strong. You are worthy. You are enough. Stay radiant, stay well, and have a beautiful holiday season. Love and power, The Velma Carter Centre Team

Empowering Podcasts for Black Women: Listen, Learn, and Grow As we enter the holiday season, it’s the perfect time to invest in yourself by listening to empowering podcasts that offer insights on personal growth, entrepreneurship, wellness, and community. Here’s a curated list of podcasts to keep you motivated and inspired as you reflect on the year and plan for the future. Take a break from the holiday hustle, tune in, and grow with these powerful podcasts! 1. The Black Girl Bravado Description: Hosted by Michelle and Tatum, The Black Girl Bravado is a candid and authentic podcast that addresses self-care, personal growth, and the lived experiences of Black Women. The hosts encourage prioritizing your well-being and provide actionable advice on everything from wellness to navigating the complexities of life as a Black Woman. Listen on Apple Music | Listen on Spotify 2.Code Switch Description: Produced by NPR, Code Switch dives deep into the intersections of race, ethnicity, and culture. It provides a nuanced perspective on the challenges faced by Black Women, shedding light on important conversations about identity and social justice. Listen on Apple Music | Listen on Spotify 3. Side Hustle Pro Description: Hosted by Nicaila Matthews Okome, Side Hustle Pro highlights inspiring interviews with Black Women entrepreneurs who share their journeys of turning side hustles into successful businesses. If you’re looking to transition from passion to profit, this podcast is for you. Listen on Apple Music | Listen on Spotify 4. Therapy for Black Girls Description: Therapy for Black Girls, hosted by Dr. Joy Harden Bradford, is dedicated to providing a safe space for Black Women to explore mental health topics and find resources tailored to their needs. Dr. Joy and her guests offer advice on how to navigate mental health challenges and build emotional resilience. Listen on Apple Music | Listen on Spotify 5. Black Girl in Om Description: Focusing on wellness and self-care, Black Girl in Om offers a space for Black Women to explore holistic health practices, spirituality, and personal growth. Host Lauren Ash invites guests to share their journeys and provide tips for living a life of empowerment and well-being. Listen on Apple Music | Listen on Spotify 6. The Motif Podcast Description: The Motif Podcast celebrates the cultural and creative expressions of Black Women. Hosts Kelsey and Thalia dive into deep discussions around artistry, identity, and storytelling within the Black community. It’s a powerful space where creativity and identity are celebrated and explored. Listen on Apple Music | Listen on Spotify 7. Balanced Black Girl Podcast Description: Hosted by Lestraundra Alfred, Balanced Black Girl Podcast is a wellness-focused show that helps Black Women navigate self-care, fitness, and holistic wellness. Lestraundra offers practical advice for finding balance and living a healthy, empowered life. Listen on Apple Music | Listen on Spotify 8. Scam Goddess Description: Hosted by Laci Mosley, Scam Goddess takes a fun and witty approach to discussing scams, fraud, and deception while highlighting some of the most notorious scams throughout history. It’s a lighthearted yet insightful listen that will keep you laughing and learning. Listen on Apple Music | Listen on Spotify 9. Gettin’ Grown Description: Gettin’ Grown is hosted by Jade and Keia, who dive into topics ranging from personal growth, relationships, and finances to all the messiness of adulthood. It’s a warm, funny, and down-to-earth podcast that’s perfect for Black Women navigating the challenges of growing up. Listen on Apple Music | Listen on Spotify 10. Mind Your Own with Lupita Nyong’o Description: In this podcast, actress Lupita Nyong’o explores the power of self-reflection and learning how to nurture your own growth and healing. It offers a reflective space for listeners to focus on mental well-being and growth. Listen on Apple Music | Listen on Spotify 11. High Control (Ally Henny) Description: High Control is a thought-provoking podcast that delves into topics like cult dynamics, religious trauma, and the impact on Black Women’s mental health. Ally Henny offers insightful commentary and discussions on reclaiming power and autonomy. Listen on Apple Music | Listen on Spotify 12. Relentless Indigenous Woman Description: This podcast shines a light on the resilience of Indigenous women, exploring the intersection of culture, tradition, and healing. It provides powerful perspectives on strength and perseverance through the lens of Indigenous wisdom. Listen on Apple Music | Listen on Spotify 13. Ready to Exhale Description: Hosted by an ensemble of women, Ready to Exhale explores love, family, relationships, and the struggles that women face in their personal lives. It’s a safe space for Black Women to explore these important topics with authenticity and empowerment. Listen on Apple Music | Listen on Spotify 14. Black Girl’s Guide to Surviving Menopause Description: A deeply insightful podcast that addresses the unique challenges and experiences Black Women face during menopause. It provides guidance, support, and community for women navigating this stage of life. Listen on Apple Music | Listen on Spotify 15. I Weigh with Jameela Jamil Description: I Weigh is a body-positive podcast hosted by Jameela Jamil, where she talks about self-worth, body image, and the importance of redefining beauty. The podcast challenges societal standards and celebrates women for who they are beyond the physical. Listen on Apple Music | Listen on Spotify 16. Best Friends with Nicole Byer and Sasheer Zamata Description: Best Friends is a fun and hilarious podcast where Nicole Byer and Sasheer Zamata talk about their friendship, pop culture, and life’s challenges. It’s a perfect mix of comedy and heart. Listen on Apple Music | Listen on Spotify 17. How to Citizen with Baratunde Description: Baratunde Thurston’s podcast, How to Citizen, focuses on creating positive change in society and how to become a more active, aware citizen. It’s an empowering space for people looking to make a difference in the world. Listen on Apple Music | Listen on Spotify 18. Why Won’t You Date Me with Nicole Byer Description: Comedian Nicole Byer brings humor and vulnerability to her podcast, where she explores dating, relationships, and her personal

Holiday Spending Without Breaking the Bank: A Guide to Financial Wellness The holiday season is a time of giving, celebration, and connection, but it can also strain your finances if you’re not careful. Many of us feel the pressure to spend on gifts, decorations, meals, and travel, often leaving us starting the new year in a financial slump. This doesn’t have to be the case! With intentional planning and mindful spending, you can enjoy the holidays and step into the new year with confidence. Here’s your guide to staying financially savvy this holiday season, with tips to budget effectively, embrace thoughtful gift-giving, and set the stage for a strong financial future. 1. Set a Holiday Spending Plan Before you make your first purchase, establish a realistic budget. Determine how much you can afford to spend on gifts, events, travel, and other holiday expenses. Break it down into categories and stick to it. 💡 Pro Tip: Use a budgeting tool or app to track your expenses in real-time. This will help you stay accountable and avoid overspending. 2. Avoid the Holiday Debt Trap Credit cards can be tempting, but high-interest debt is not the gift you want to give yourself. Pay with cash or use your debit card whenever possible. If you must use credit, ensure you have a plan to pay off the balance quickly. 💡 Pro Tip: Set spending limits for yourself before going shopping. A list can help you stay focused and avoid impulse purchases. 3. Embrace Thoughtful, Affordable Gifts Gift-giving doesn’t have to break the bank. Some of the most meaningful gifts are those that show thoughtfulness rather than a high price tag. DIY or handmade gifts: Create something personal, like a photo album, a jar of homemade cookies, or a knitted scarf. Experience-based gifts: Offer to take someone to a museum, host a movie night, or share a home-cooked meal. Service gifts: Help a loved one with babysitting, house cleaning, or meal prep. 💡 Pro Tip: Consider a Secret Santa or gift exchange to limit the number of gifts you need to buy while keeping the holiday spirit alive. 4. Save on Decorations and Festivities Holiday decor and celebrations can add up quickly. Opt for budget-friendly alternatives like: DIY decorations: Turn crafting into a family activity by creating ornaments, wreaths, or table centerpieces. Shop second-hand: Thrift stores often have excellent deals on holiday decorations. Potluck-style gatherings: Ask friends and family to contribute a dish to share the cost of hosting. 💡 Pro Tip: Start a tradition of reusing and repurposing decorations each year to save money and reduce waste. 5. Prepare for Unexpected Expenses Holiday spending can come with surprises, such as last-minute gifts or extra groceries for unexpected guests. Set aside a small “holiday cushion” in your budget to cover these costs. 💡 Pro Tip: If you don’t use your cushion, roll it into savings or use it to get a head start on January expenses. 6. Focus on What Truly Matters The holidays are about connection, gratitude, and love—not the size of the gift or the extravagance of the celebration. Remind yourself of what’s most important and focus on creating moments and memories rather than spending excessively. 💡 Pro Tip: Host no-cost or low-cost traditions like caroling, board game nights, or volunteering as a family to emphasize the value of togetherness. 7. Start Saving for Next Year Now As the holiday season winds down, reflect on your spending habits and identify areas for improvement. Open a holiday savings account and start setting aside money each month for next year’s celebrations. 💡 Pro Tip: Take advantage of post-holiday sales to buy decorations, cards, and gifts at a discount for the following year. 8. Plan for a Financially Strong New Year Once the holidays are over, shift your focus to the year ahead. Use this time to set financial goals, such as paying off debt, building an emergency fund, or saving for a big purchase. 💡 Pro Tip: Create a vision board for your financial goals and review it monthly to stay motivated and on track. A Season of Joy, Not Financial Stress With a little planning and creativity, you can enjoy a joyful holiday season without the financial strain. By sticking to your budget, prioritizing thoughtful giving, and focusing on what matters most, you’ll end the year on a high note and set the stage for financial wellness in the new year. At the Velma Carter Centre, we’re here to support your financial health and overall well-being. Join us for our upcoming workshops on budgeting, saving strategies, and financial goal setting for 2025. Together, let’s make this holiday season one of abundance, gratitude, and financial empowerment. Happy holidays—and here’s to a prosperous new year! Love and power, The Velma Carter Centre Team

Ending Violence Against Black Women in Canada: Building Safer Communities Together November 25, the International Day for the Elimination of Violence Against Women, shines a light on the need to address and end gender-based violence (GBV) worldwide. However, the experiences of Black Women in Canada often go overlooked. Due to systemic inequalities, racism, and barriers within the legal and healthcare systems, Black Women experience unique forms of violence that require dedicated attention and support. Velma Carter Centre is committed to creating a platform that supports, empowers, and educates on the urgent need to address violence against Black Women. A Closer Look at Gender-Based Violence Against Black Women in Canada While gender-based violence is a national and global crisis, Black Women in Canada face additional challenges. The Canadian Women’s Foundation reports that nearly half of Canadian women will experience some form of violence in their lifetime. Black Women, however, are disproportionately impacted, facing both gendered and racial violence that makes seeking support difficult and complex. In Alberta and across Canada, Black Women are often forced to navigate systems where racial stereotypes and systemic discrimination impact the quality and accessibility of care they receive. Understanding the Statistics and the Reality of Gender-Based Violence Some key facts help illustrate the specific challenges faced by Black women: Economic Disadvantage: Black Women in Canada are overrepresented among women experiencing poverty, a factor that increases susceptibility to GBV (Statistics Canada). Economic vulnerability can limit a woman’s ability to leave unsafe situations, particularly if she lacks financial independence or access to safe, stable housing. Healthcare Disparities: Studies indicate that racial discrimination within healthcare makes it more difficult for Black Women to receive appropriate support, particularly when reporting abuse or seeking help for mental health issues related to trauma (Women’s Health in Women’s Hands Community Health Centre). The fear of judgment, disbelief, or mistreatment often results in underreporting among Black survivors of violence. Distrust in Law Enforcement: Black Women often experience racial profiling and bias from police, leading to a lack of trust in law enforcement. In cases of gender-based violence, many Black Women avoid reporting incidents out of fear that they or their families will face additional harm or discrimination from authorities.   Barriers Faced by Black Women in Alberta In Alberta, support for Black Women experiencing Gender-Based Violence is limited, and available resources are often not culturally relevant. Organizations like Velma Carter Centre in Edmonton are working to bridge this gap by advocating for Black Women, creating safe spaces, and offering culturally sensitive support. Such programs are vital because they provide understanding, validation, and resources specifically geared toward the unique needs of Black Women. Empowering Black Women and Building Resilient Communities Creating a future free from violence against Black Women requires a community-based approach. Advocacy, allyship, and support from Black Women and their allies are necessary to drive systemic changes. Here are a few ways we can collectively empower Black Women: Advocate for Policy Change and Funding: Significant changes need to happen at a policy level to secure adequate funding for culturally relevant support services. By advocating for increased funding for Black-led organizations, we can ensure that more resources are available to address the specific needs of Black Women facing violence. Raise Awareness Within Black Communities: Many survivors of violence feel isolated or unsupported, especially if they fear that they will be misunderstood or judged within their own communities. Raising awareness within Black communities and fostering open dialogues around GBV can encourage survivors to seek help. Education campaigns tailored to the Black community can create a safer space for women to come forward. Develop Safe and Accessible Spaces: Black Women benefit from community spaces and support groups that understand and validate their experiences. Organizations like the Velma Carter Centre in Edmonton work to provide safe spaces where Black Women can connect, share their stories, and receive support without fear of stigma or discrimination. The Role of Allies in Supporting Black Women While Black-led organizations are crucial to this mission, allies also play a significant role. Supporting Black Women and their unique experiences with gender-based violence requires active allyship, which can take several forms: Support Anti-Racism and Cultural Sensitivity Training: Healthcare providers, social workers, and law enforcement need anti-racism and cultural sensitivity training to reduce biases and ensure that Black Women receive fair and compassionate treatment when reporting violence or seeking support. Encouraging such training in community organizations and advocating for it at a policy level can help build a more inclusive support system. Provide Financial and Resource Support to Black-Led Organizations: Many organizations working to address violence against Black Women face chronic underfunding. Donations and funding to groups like the Canadian Black Women’s Health Network can make a significant difference in expanding the reach and impact of their services. Raise Awareness Through Educational Resources: Sharing information about culturally relevant resources like shelters, hotlines, and trauma support tailored to Black Women can make it easier for survivors to find help. Allies can play a role in spreading the word and ensuring that resources are widely available and accessible. Resources for Black Women Experiencing Violence If you or someone you know is experiencing violence, there are organizations in Canada providing support: Black Women United YEG – Based in Edmonton, this organization advocates for Black Women’s rights and provides safe spaces for survivors. Canadian Black Women’s Health Network – Focuses on health equity and addresses gender-based violence within Black communities across Canada. ShelterSafe – Offers a list of shelters across Canada, some of which provide culturally sensitive services for Black Women.   The Importance of the International Day for the Elimination of Violence Against Women On this day of awareness, we honour the resilience of Black Women who have survived gender-based violence and commit to creating a safer, more just society for future generations. Recognizing and addressing the intersection of race and gender in the context of violence is essential to ending the cycle of abuse. It’s not only about amplifying Black Women’s voices but also ensuring that

Roots of Resilience: Health and Wellness Lessons Black Women Can Learn from Indigenous Communities in Canada As we celebrate Indigenous Health Month, we reflect on the strength, resilience, and holistic health practices that have long been part of Indigenous cultures in Canada. Velma Carter Centre’s mission includes uplifting Black Women by sharing knowledge, fostering connection, and strengthening community bonds. By learning from Indigenous approaches to health and wellness, we can find guidance, strength, and unity that helps us navigate our own wellness journeys. This month, let’s look to Indigenous health traditions in Canada, with a special focus on Alberta, for insights on how we can enhance our well-being as Black Women through holistic, community-centred practices. Holistic Health: Embracing Wellness for the Mind, Body, Spirit, and Community In many Indigenous cultures, health isn’t just about the physical body; it’s a full-spectrum approach to life that encompasses mental, spiritual, and communal well-being. A powerful example of this can be seen in Alberta’s Indigenous Wellness Core, which operates under Alberta Health Services to provide culturally relevant wellness programs. One initiative, the Indigenous Birth Support Worker Program, offers Indigenous doulas to support women through pregnancy, birth, and postpartum care. The program blends traditional birthing knowledge with modern medical care, supporting women on their health journey in a way that respects their culture and holistic wellness. For Black Women, this whole-person approach to wellness is a vital reminder that we can’t pour from an empty cup. Instead of focusing solely on physical health, we can draw inspiration from Indigenous teachings to explore practices that center mental wellness, spirituality, and community. Incorporating rituals, wellness practices, and family support systems—whether that’s through herbal teas, mindfulness, or connecting with loved ones—can empower us to thrive more fully. Key Takeaway: Start small by incorporating holistic practices into your routine. Perhaps it’s a grounding meditation, a family tradition, or connecting with nature to find balance. Drawing from cultural or ancestral wisdom can help build wellness habits that nurture every part of your being. Intergenerational Knowledge: Healing Through Stories and Connection Indigenous cultures often place a high value on the wisdom of Elders, who pass down knowledge, practices, and traditions that nurture healing and connection. In Alberta, organizations like the Alberta Native Friendship Centres Association promote intergenerational healing through cultural programming, workshops, and Elder-led guidance. Elders’ teachings aren’t just about the past—they’re relevant for daily life, mental resilience, and finding balance in modern society. For Black Women, there is a deep parallel here. Many of us hold close to the teachings and wisdom passed down through family members, especially older women who share stories of resilience and survival. This intergenerational knowledge is powerful because it provides not just lessons but a deep sense of identity and belonging. Drawing on the strength of family wisdom helps us remember where we come from and gives us a foundation for navigating today’s challenges. Key Takeaway: Make time to connect with the Elders in your family or community. Their stories and experiences can be a source of strength, especially during tough times. Listening to family stories, sharing traditional recipes, or simply asking about their experiences can deepen your sense of resilience and help guide your wellness journey. Further Reading: Alberta Native Friendship Centres Association Indigenous Wellness Core, Alberta Health Services Community-Led Health Solutions: Taking Control of Our Health In Alberta, Indigenous communities have shown the strength and effectiveness of community-led health solutions. The Bigstone Health Commission, operated by the Bigstone Cree Nation, is an example of how Indigenous people are addressing community health issues. The Commission provides culturally relevant healthcare that incorporates traditional medicine alongside Western approaches, demonstrating how a tailored, community-led approach can address unique health challenges in a culturally affirming way. Similarly, Black communities can learn from this by advocating for and participating in health initiatives that center our experiences, from mental health to preventive care. The Black-led Sickle Cell Foundation of Alberta is an example of how health initiatives can be community-driven, focusing on awareness, education, and support for people affected by sickle cell disease. When communities lead these efforts, the results are often more effective and meaningful because they address the unique health needs of our people in a way that mainstream healthcare may overlook. Key Takeaway: Support and engage in community-led health initiatives, whether they focus on preventive health, mental wellness, or specific health challenges. Find local organizations or online communities that focus on Black health and wellness, where you can connect with resources and people who share your experiences. Further Reading: Bigstone Health Commission Sickle Cell Foundation of Alberta Building Solidarity and Health Equity Together Indigenous and Black communities in Canada face unique health disparities due to systemic inequities, but there is great strength in standing together. When we advocate for culturally responsive healthcare, both communities benefit. In Alberta, organizations like Boyle Street Community Services and Calgary’s Centre for Newcomers are working toward more inclusive and supportive healthcare for diverse communities. Through collaborations, training healthcare providers on cultural humility, and advocating for policy changes, these organizations aim to create a more equitable healthcare system. Black Women can join in this advocacy by supporting partnerships and initiatives that work to address health inequities. Standing together with Indigenous communities can amplify our voices, creating greater impact in pushing for healthcare that respects and includes our unique identities and cultural backgrounds. Key Takeaway: Get involved in advocacy and support organizations that work for culturally inclusive healthcare. Use your voice to speak up for health equity, either by supporting initiatives like those at Boyle Street Community Services or by encouraging healthcare providers to receive cultural competency training. Further Reading: Boyle Street Community Services Centre for Newcomers, Calgary Conclusion: Learning and Growing Together The health traditions of Indigenous communities in Canada offer us a roadmap for resilience, healing, and wellness. As Black Women, we can draw on these lessons to nurture ourselves and our communities, building wellness practices that are grounded in culture, connection, and care. From honouring the wisdom of our Elders

Why Gut Health Is Essential for Black Women’s Wellness Gut health isn’t just about digestion; it’s about total body wellness. For Black Women, understanding the connection between our gut and our overall health can be life-changing. From the way we absorb nutrients to how we process stress, our gut plays a pivotal role. But, let’s be real—gut health can often feel like something out of reach or not spoken about enough within our communities. Here at the Velma Carter Centre, we want to break the silence around gut health. Let’s get into how you can empower yourself with knowledge and make your gut a priority in your wellness journey. How Your Gut Health Affects Your Whole Body Your gut isn’t just where food goes—it’s practically the control center for many systems in your body. Think of your gut as a team of bacteria and microorganisms working hard to keep everything in balance. When that balance is disrupted, it can show up as more than just an upset stomach. You might feel tired, moody, or experience skin issues, weight fluctuations, and even problems with sleep. Why is this important for Black Women? Black Women often face disproportionate levels of stress and, as research shows, stress directly impacts gut health. The gut-brain connection means that what happens in our mind (stress, anxiety, depression) affects our digestion—and vice versa. The Stress Connection: A 2019 study from the Journal of the National Medical Association highlights that Black Women are more likely to experience chronic stress due to a variety of factors, including racial and socioeconomic inequities. Chronic stress can lead to imbalances in the gut microbiome, which may contribute to conditions like IBS, fatigue, and even autoimmune issues. Mood and Gut Health: Depression and anxiety, both common in our community, can also be connected to an unhealthy gut. Studies show that poor gut health can reduce the production of serotonin, a neurotransmitter linked to happiness and well-being. So, it’s no wonder that when our gut is out of balance, our mood can dip as well. The Foods You Love Can Heal Your Gut We are blessed with cultural foods that are rich in nutrients and naturally good for our gut. The key is to make small, intentional changes that blend ancestral wisdom with modern science. 1. Embrace Fermented Foods From kenkey to sour porridge, many African and Caribbean dishes are naturally fermented and packed with probiotics, the good bacteria your gut needs to stay healthy. According to research published in Nature Microbiology, adding fermented foods to your diet can increase gut diversity, helping to protect against digestive disorders and boosting overall immunity. 2. Go Heavy on Fiber Our traditional meals—like okra stew, beans, and sweet potatoes—are fiber-packed. Fiber is a powerful tool for your gut, as it feeds the healthy bacteria and helps keep digestion regular. A study inThe Lancet confirms that high-fiber diets lower the risk of heart disease, diabetes, and digestive conditions that disproportionately affect Black Women. 3. Cut Back on Processed Foods We all love a quick snack, but processed foods often contain additives that harm your gut. It’s time to swap some of those out for whole foods—like plantains, yams, and leafy greens—that nurture your body from the inside out. Gut Health and Hormonal Balance Black Women are uniquely affected by conditions like fibroids, PCOS, and endometriosis, all of which have hormonal and inflammatory components. Recent studies from The Journal of Women’s Health suggest that gut health plays a role in managing estrogen levels, which are central to these conditions. A balanced gut can help metabolize excess estrogen, reducing symptoms and supporting better reproductive health. Managing Fibroids Naturally: A study in BMC Complementary Medicine and Therapies found that women with balanced gut bacteria were less likely to experience severe fibroid symptoms. This means that by caring for your gut, you can potentially lessen the burden of conditions that disproportionately affect Black Women. Gut Health and Fertility: Women trying to conceive can also benefit from better gut health. According to research in Fertility and Sterility, gut health can influence hormone regulation, and improving your gut microbiome may enhance fertility outcomes. This is especially important for Black Women, who often face higher rates of infertility. Holistic Steps to Nurture Your Gut and Thrive Here are some simple, holistic steps that you can take to support your gut health and live your best life: 1. Stress Management Make it a priority to get a mammogram every one to two years, starting at age 40 or earlier if you have a family history of breast cancer. Many healthcare facilities in Canada offer free mammograms as part of routine care. If you’re unsure where to start, ask your healthcare provider or visit your nearest health center to schedule a screening. 2. Herbal Remedies Traditional remedies like ginger, turmeric, and peppermint are excellent for gut health. Incorporating these herbs into your diet or as teas can soothe the gut and support digestion. A 2020 study from the Journal of Nutrition found that ginger can reduce inflammation and improve gut motility. 3. Prioritize Sleep Sleep is when your body repairs itself, including your gut. Lack of sleep has been linked to gut dysbiosis, leading to digestive issues, mood swings, and more. Try to create a sleep routine that ensures you’re getting enough rest for your body and gut to recover. 4. Hydrate with Intention Water is your best friend when it comes to digestion. Staying hydrated keeps things moving smoothly in your gut, helps absorb nutrients, and flushes out toxins. Aim for 8-10 glasses of water per day, and try adding lemon or cucumber slices for extra detox benefits. Gut Health is Self-Care, Sis Taking care of your gut is one of the most powerful ways you can practice self-care. By nurturing your body from the inside out, you’re investing in a healthier, more vibrant you. Whether it’s incorporating more fibre, focusing on stress management, or adding probiotic-rich foods into your diet, small changes can make

Breast Cancer Awareness Month: The Untold Story for Black Women in Canada October is Breast Cancer Awareness Month, a time for education, action, and honouring the resilience of women who’ve faced this illness. But as we focus on raising awareness, we must confront a difficult truth: Black Women, particularly in Canada, are disproportionately impacted by breast cancer in ways that often go unnoticed. While breast cancer affects all women, Black Women face unique challenges that make their outcomes far more severe. This story is one of disparities, but also of the power of early detection, advocacy, and community support. The Disparity: Higher Mortality Rates for Black Women Breast cancer is the most common cancer among women in Canada, but for Black Women, the statistics tell a more alarming story. While national data on Black Canadian Women and breast cancer is limited, we can draw parallels from studies conducted in the United States, where Black Women are 40% more likely to die from breast cancer than white women, despite lower overall incidence rates. The Canadian health system shares similar challenges, particularly when it comes to addressing health disparities among minority communities. In fact, a growing body of Canadian research highlights that Black Women here are often diagnosed with breast cancer at more advanced stages, leading to poorer outcomes. According to a study conducted by The University of Toronto, Black Women in Canada are less likely to undergo routine mammograms and face longer delays in receiving treatment. This mirrors the U.S. pattern, where Black Women are more likely to be diagnosed with aggressive types of breast cancer, such as triple-negative breast cancer, which is harder to treat and more likely to recur. The Causes: Systemic Disparities and Biological Differences So why are Black Women, including those in Canada, more at risk of dying from breast cancer? Several factors play a role, from systemic inequalities to socio-economic barriers and biological differences. Biological Differences:  1. Access to Healthcare In Canada, Black Women face barriers in accessing quality healthcare, from geographical constraints in underserved communities to lower health literacy and economic challenges. Even within Canada’s universal healthcare system, there are disparities in the timeliness and quality of care that minority women receive. Black Canadian women are often left out of conversations about targeted prevention and are less likely to have access to culturally competent healthcare providers. 2. Socio-Economic Factors Social and economic barriers further exacerbate this issue. Black Women in Canada are more likely to experience financial instability, making it harder to prioritize healthcare. Studies conducted in Ontario have shown that lower-income women are more likely to delay breast cancer screening, which in turn increases the likelihood of late-stage diagnosis. 3. Medical Mistrust Historical and systemic racism within healthcare institutions continues to breed distrust, particularly among Black Women. A 2018 study from The Canadian Medical Association Journal (CMAJ) found that mistrust of the healthcare system is a significant factor in the reluctance of many Black Canadians to seek out preventative care, including cancer screenings. This mistrust is often rooted in a history of medical discrimination and lack of culturally sensitive care. 4. Biological Differences Like in the U.S., Black Women in Canada may be genetically predisposed to more aggressive breast cancers, such as triple-negative breast cancer. A Canadian Cancer Society study suggests that the genetic mutations that increase the risk of breast cancer, such as BRCA1 and BRCA2, are present in Black Women at higher rates compared to other populations.  Why Early Detection Is Critical? Despite these challenges, there is hope. The power of early detection through regular mammograms cannot be overstated. When breast cancer is detected early, the five-year survival rate can be as high as 100%. Yet, Black Women are often under-screened.   A study by Cancer Care Ontario showed that Black Women in the province were less likely to receive timely mammograms and were more likely to be diagnosed at later stages. This highlights the importance of promoting breast cancer awareness specifically within Black communities across Canada. Tips for Black Women: How to Take Action for Your Health While the statistics can feel overwhelming, Black Women can take steps to reduce their risk and improve their chances of early detection. Here are some important tips for safeguarding your health: Schedule Regular Screenings Make it a priority to get a mammogram every one to two years, starting at age 40 or earlier if you have a family history of breast cancer. Many healthcare facilities in Canada offer free mammograms as part of routine care. If you’re unsure where to start, ask your healthcare provider or visit your nearest health center to schedule a screening. Know Your Family History Understanding your family’s medical history can help assess your risk. If you have close relatives who have had breast cancer, particularly at a young age, you may need earlier or more frequent screenings. Genetic testing for mutations like BRCA1 and BRCA2 may also be recommended. Conduct Regular Self-Exams Regular breast self-exams can help you become familiar with the normal look and feel of your breasts, making it easier to notice any changes. While self-exams are not a substitute for mammograms, they are an important habit to practice in between screenings. If you notice any lumps, pain, or changes in size, shape, or skin texture, contact your healthcare provider right away. Advocate for Yourself Don’t be afraid to ask questions and push for answers. If something doesn’t feel right, trust your instincts and seek a second opinion if necessary. Black Women are often underrepresented in healthcare discussions, so it’s crucial to speak up for your needs. Lead a Healthy Lifestyle While some risk factors, like genetics, are beyond our control, maintaining a healthy lifestyle can help lower your overall risk. This includes eating a balanced diet, staying physically active, avoiding smoking, limiting alcohol intake, and managing stress. Join a Support Network Navigating breast cancer prevention or treatment can be overwhelming, but you don’t have to do it alone. There are many organizations and support groups,

ADHD Awareness Month: Why We Need to Talk About Black Women and ADHD October is ADHD Awareness Month, and while the conversation around Attention Deficit Hyperactivity Disorder (ADHD) has been growing, there’s still a glaring gap when it comes to addressing how ADHD affects Black Women. Too often, Black Women are overlooked in both mental health conversations and ADHD research, leaving many to silently navigate this condition without the understanding or support they need. It’s time to shine a light on the challenges and strengths of Black Women with ADHD—and why we must pay attention. Understanding ADHD in Black Women ADHD is often seen as a condition that primarily affects hyperactive young boys, but this perception erases the fact that ADHD manifests differently in different people, especially in women. Symptoms in women are often more internalized, such as chronic disorganization, forgetfulness, difficulty focusing, and emotional dysregulation. When it comes to Black Women, there are additional layers of complexity: The Strong Black Woman Stereotype: Black Women are often expected to carry the weight of the world on their shoulders. Society tells us to be strong, resilient, and capable of juggling multiple roles without breaking down. This makes it harder for many Black Women to even acknowledge their struggles with ADHD, let alone seek help. ADHD-related challenges like disorganization, missed deadlines, or forgetfulness can be internalized as personal failures rather than symptoms of a neurodevelopmental disorder. Racial Bias in Healthcare: Black Women are less likely to be diagnosed with ADHD, and even when they are, it’s often much later in life. According to a study published in the Journal of Clinical Child & Adolescent Psychology, Black children are diagnosed with ADHD at significantly lower rates compared to white children, and these disparities persist into adulthood. Racial bias in healthcare leads to underdiagnosis, misdiagnosis, or even dismissal of symptoms as behavioural issues, depression, or anxiety. Undiagnosed ADHD and Mental Health: The impact of untreated ADHD on mental health is severe. Black Women with ADHD often deal with feelings of frustration, guilt, and exhaustion from trying to keep up with daily tasks. The Journal of Attention Disorders highlights that ADHD in women is strongly associated with anxiety, depression, and low self-esteem. These coexisting conditions can often mask ADHD symptoms, further delaying diagnosis and treatment. Why ADHD Awareness Matters for Black Women? ADHD Awareness Month is about more than recognizing the symptoms of ADHD—it’s about addressing the systemic inequalities that prevent Black Women from getting the support and treatment they deserve. 1. Breaking the Silence For Black Women, discussing ADHD can be difficult. Cultural expectations and stereotypes discourage vulnerability, but silence only compounds the struggle. Talking openly about ADHD helps to break the stigma and create spaces where Black Women can connect, share their experiences, and find community. We need more visibility for Black Women with ADHD so that others feel empowered to seek help without shame. 2. Increasing Diagnosis and Treatment Raising awareness is crucial to closing the gap in diagnosis and treatment. Black Women are diagnosed with ADHD at disproportionately lower rates, and even those who seek help often face inadequate care. Studies show that Black Women are more likely to be prescribed medication without proper follow-up care like therapy or coaching. Comprehensive treatment, including therapy, medication, and lifestyle management, is key to thriving with ADHD. 3. Challenging Misconceptions ADHD is not a character flaw. It’s not laziness or a lack of ambition. By challenging misconceptions, we can help dismantle the stigma surrounding ADHD and shift the narrative. Black Women with ADHD are capable, creative, and resilient, but they deserve the tools to succeed without burning out. Self-Advocacy and Seeking Support If you’re a Black Woman navigating life with undiagnosed or untreated ADHD, here are some empowering steps to take:  Trust Your Instincts: If you’ve always felt that something was different about how your brain processes things, you’re not imagining it. ADHD presents in ways that might not fit the traditional mould, especially for women. Seek a proper diagnosis from a mental health professional who understands how ADHD affects women of color. Build a Support Network: Find communities—both online and offline—where you can connect with other Black Women managing ADHD. Organizations like ADDA (Attention Deficit Disorder Association) have resources that focus specifically on women and adults with ADHD. Embrace Self-Compassion: It’s easy to get frustrated when you feel like you’re constantly “dropping the ball.” But ADHD is not a personal failing. Give yourself grace and focus on building coping strategies that work for you, such as breaking tasks into smaller steps, using visual reminders, and creating structured routines. Advocate for Better Care: If you’re not getting the support you need from your healthcare provider, it’s okay to advocate for yourself. Ask for additional resources, treatment options, and mental health support that cater to your specific needs. The Future for Black Women with ADHD As awareness grows, we have an opportunity to change the landscape of ADHD care for Black Women. By continuing to advocate for better diagnosis, treatment, and support, we can ensure that future generations of Black Women are empowered to thrive with ADHD, rather than feeling confined by it. Michelle Obama once said, “Your story is what you have, what you will always have. It is something to own.” Owning the ADHD story is part of taking control of your mental health and breaking free from the constraints society places on you. We are more than the labels society gives us. With increased awareness, empathy, and proper care, Black Women with ADHD can live with confidence, fulfillment, and joy. In the realm of mental health advocacy, Solange Knowles has been open about her struggles with ADHD. In an interview with New York Magazine, she reflected on how it affects her daily life, saying: “ADHD is not a disorder, it’s just that my brain functions differently. It’s a gift and a curse, but I’ve learned how to harness it.” Solange’s candour reminds us that embracing differences can be empowering, not limiting.

Creating a Black Women-Centered Space: The Velma Carter Centre The Velma Carter Centre is a community organization that is dedicated to empowering Black Women to achieve their full potential. We believe that every Black Woman deserves to be celebrated and supported in her journey towards success. Our mission is to create a safe, nurturing environment where Black Women can thrive, learn, and grow. Through our programs and initiatives, we aim to provide the resources and tools that Black Women need to succeed in all areas of their lives. What Does “Black Women-Centered” Mean? “Black Women-Centered” at the Velma Carter Centre means that our entire organization is dedicated to centering the needs, experiences, and voices of Black Women. This focus is intentional and comprehensive, ensuring that every aspect of our space, programs, and initiatives is tailored specifically to address the unique challenges and obstacles faced by Black Women. In practical terms, this dedication translates into a multitude of actions and initiatives. It means that our resources, whether they be educational programs, support services, or advocacy efforts, are designed with Black Women in mind. We understand that the challenges they face are multifaceted and intersect with issues of race, gender, and class, so our approach is holistic and inclusive. Creating a Black Women-Centered space means fostering an environment where Black Women feel safe, valued, and respected. It’s about providing not just support, but also opportunities for community engagement and empowerment. Whether it’s through workshops, networking events, or simply providing a welcoming space for conversation and connection, we strive to empower Black Women to thrive and succeed on their own terms. Ultimately, being Black Women-Centered means recognizing the unique strengths, resilience, and beauty of Black Women, while also acknowledging and addressing the systemic barriers and injustices they face. It’s about creating a space where Black Women can come together to support one another, celebrate their achievements, and work towards a future where they are truly valued and respected in every aspect of society Let’s break it down. Safety and Protection The statement “We create a space where Black Women feel safe, heard, and respected” speaks to the importance of providing a supportive environment where all individuals feel valued, heard and appreciated. In this particular context, the focus is on Black Women who often face unique challenges and experiences that require a space where they can feel understood and validated. A place where they can share their stories and connect with others who have similar experiences. It’s essential to acknowledge that creating such a space requires intention, effort, and an understanding of the issues that Black Women face.  Ultimately, this space serves as a refuge from the noise and chaos of the world, where Black Women can feel seen, heard, and respected. Self-Love and Vision The Velma Carter Centre advocates for self-love among Black Women. Often, Black Women are the backbone of their communities, providing support, guidance, and leadership. However, it is important to recognize that they too need care, compassion, and love for themselves.    The Velma Carter Centre envisions a world where Black Women’s dreams and aspirations are not only acknowledged but actively supported. Through their work, they aim to empower Black Women to prioritize their well-being and self-love, and to create a space where they can thrive and achieve their full potential. Community and Solidarity The Velma Carter Centre is a community that is dedicated to empowering Black Women. We believe that the power of community and solidarity among Black Women is invaluable. Our physical space is a place where Black Women can come together and connect, share stories, and support each other in a safe and welcoming environment. However, we also recognize that in today’s digital age, it is important to extend our support network to our digital platforms.    We have a strong presence on Instagram, LinkedIn, Facebook, and our blog, where we share inspiring stories, and provide valuable resources on various topics. Our newsletters keep our community informed about upcoming events and opportunities for involvement. We are committed to amplifying voices, advocating for change, and empowering Black Women to thrive, both online and offline. Education and Empowerment Knowledge is the key to empowerment, and we believe in providing Black Women with the necessary tools and resources to succeed in their personal and professional lives. Our educational programs and workshops are tailored to meet the unique needs and interests of Black Women, covering a wide range of topics such as generational wealth, career development, and mental health awareness. Our aim is to support Black Women by equipping them with the knowledge and skills needed to achieve their goals. Health and Wellness Black Women’s health and wellness are paramount. We provide access to resources and services that prioritize holistic well-being, including physical, mental, and emotional health. Mentally and emotionally, we recognize the importance of nurturing mental wellness and emotional resilience. We offer resources focused on stress management, self-care practices, and coping strategies. Through these resources, we aim to create a supportive environment where Black Women feel empowered to prioritize their mental and emotional well-being. Furthermore, we understand the interconnectedness of physical, mental, and emotional health and the impact that social determinants such as racism, discrimination, and socioeconomic factors can have on overall well-being. That’s why we also advocate for policies and initiatives that address these systemic barriers and promote health equity for Black Women. In essence, our commitment to Black Women’s health and wellness goes beyond just addressing individual symptoms or ailments. We strive to create a holistic framework that supports Black Women in achieving and maintaining optimal health in all aspects of their lives. Final Thoughts The Velma Carter Centre is more than just a physical space—it’s a vibrant community where Black Women come together to uplift, inspire, and empower one another. Through our social media pages, blog posts, newsletters, and virtual events, we strive to create a world where every Black Woman feels valued, respected, and empowered to pursue her dreams and aspirations. Join us as we