5 Tips to Avoid The Flu This Season

We all know the flu isn’t just a runny nose, cough, sore throat, sore muscles, fever and fatigue. The flu is a miserable child at home and the puppy dog eyes that look at you and say “mommy make me better.”


Here are 5 Tips recommended to help your child avoid the flu this season.


  1. Scrub a dub dub.


Germs are everywhere and children are notorious for passing around and picking things up, putting hands in their mouths; they’re explorers! But hand washing is one of the best preventions against unwanted viruses.



Not even the usual amount; EXTRA fluids. Ideally kids should drink a minimum of 5 glasses of water per day.


  1. Lots of ZZZzzz.


Sleep allows our immune systems to regenerate so when we wake up they can protect us. Children use a lot of energy in one day insuring they get a full night sleeps is best.


  1. Bundle Up.


We all know how unpredictable the weather can be. Insuring your child is dressed properly for any abrupt changes in temperature will help, if we shock the immune system it can sometimes work less effectively.


  1. Too hot, think not.


Dry indoor heat is created when the heat in your home is up too high. This can damage any natural defenses of our respiratory systems and make it harder to fight off any lingering pesky viruses like the flu.


Despite our best efforts sometimes our children get hit with the flu and there’s not much we can do. However we can be there for them ready in hand, a story, some soup, a blanket (or two) and lots of hugs and cuddles; doctors orders.



Mama Beetle

5 Tips To Increase Physical Activity

Lets Get Moving!


Dear Moms:   

Getting your kids to become more active might be the nightmare that haunts your dreams at night.  Take a deep breath though, as you’re not the only Mom out there with this worry! Sometimes allowing them to go on their electronic devices is the only way to get some peace and quiet.  Especially if they had been bugging you constantly for the last two hours about being able to check their Minecraft (Is that still a thing?).  The key to increasing the activity level in your children is not to take the devices away but to become the master magician of making them disappear on their own. And no, we are not suggesting you hide them all together, we suggest creating active options that are more appealing than staring at a screen.  

Try out these quick tips on how NOT to become the Grinch who stole all the electronic devices.

TIP 1: Be an Active Role Model

Being an active role model is probably the most important thing you can do. If your child sees you constantly sitting around working on the computer, or planting yourself in front of the TV, then it is most likely that they will develop those same non-physical patterns in life.

If your child sees you becoming involved in sports and activities that you are interested in, it will encourage them to join their own.

Imitation is the truest form of flattery, and your mini me wants to be just like you! If you encourage yourself to lead a healthy active life, then that will rub off on your kids.

TIP 2: Get The Family Involved

Another great way to achieve ‘role model status’ is to plan active family events. Plan to go for a hike on the weekend, or make it a weekly routine to go for a bike ride around the block.  It is amazing to see how today there are literally zero kids playing outside. The invasion of technology and busy schedules prevents kids from just being kids. Encourage a planned schedule of spending a few minutes outside with your kids, eventually these activities spent together will be something your children look forward too.

TIP 3:  Implement Try Something New Tuesdays!

This can apply to physical wellness or diet. At the beginning you can be the one to pick something new for the whole family to try.  PSA: Pinterest will be your lifesaver at this point. Search out fun activities that bring the family together for one night a week. Or search out a recipe to incorporate your child’s favourite fruit into a healthier dessert.  At the end of the night, you and your family can decide whether it was something you would try again, or an activity/recipe you would prefer to leave in the dust.

TIP 4: Get Pedometers’ For Everyone

Grab a pedometer for everyone in your family from your local dollar store or Walmart. Pedometers are budget friendly devices that can encourage healthy activity within the family. Everyone will become intrigued by how many steps they can take in a day. Establish rewards for those who can hit 10,000. Tally the numbers to see who walked the farthest in one week. WARNING: this may also develop some healthy competition – which in the end will encourage more activity.

Tip 5: Turn The Music Up

Get the kids moving while they help you around the house, whether you are cleaning the dishes, folding laundry or cleaning up the toy room. Put on a song that everyone knows and can sing along too. Listen, dance and sing while you tidy up the house. You’ll be surprised by how much decluttering you can do with five minutes and a few extra hands.

Well, That’s The Juice!

Until Next Time,

Little Beetle

Keepin’ It Fresh

A great morning addition to breakfast or a tasty, healthy snack all year round, fruit salad is always a fan favourite. It’s always one of the more “popular” entities in the salad family.


The prep work is really the only work when it comes to fruit salad. So how annoying is it when you spend the time to cut, peel, and mix then overnight your once vivacious colourful fruit salad has gone brown.


Here are 5 Tips to keep that salad fresh and appealing to your eaters.


  1. Citric Acid

Squeezing in today, keeps the brown away.


Adding lemon or lime juice to your mixture is an easy way to prevent the discoloration. The citric acid in the juice from a lemon or lime stops the chemical reaction happening in your other fruits. Plus the citric flavour is an added bonus.


  1. Water

Got the h2o you’re good to go!


This may not be great for all your fruits but submerging pieces of fruit in cold water after cutting is an effective way to slow down the browning process.


  1. Sugar and Salt

A dash of this, a dash of that, keeps it looking fresh right of the bat.


Adding sugar syrup will protect your exposed fruit from the air and prevent the change in colour. Salt, a very alternative choice but will stop the fruit from changing. This would however, be one of the more “unhealthier” options because you are addition additional salt and sugar.


  1. Vitamin C Tablet

Crush, brush and stop the rush.


Simply break up the tablet with a spoon or other utensil. Once broken up mix vitamin into water and use the mixture to “paint” over your fruit.


  1. Juice

Pick your flavour


This is definitely one of the easiest and fastest ways to preserve your fruit salad. Adding either your favourite orange, pineapple or apple juice to your mix will help preserve your snack and piece of mind that is will withstand the week. Be careful if you are working on a health-conscious recipe that a lot of juices have a lot of additional sugar, which helps with preservation but isn’t great when trying to reduce the eater’s sugar intake.



Fresh to Def: Salad Not For Rabbits.


The ultimate fruit salad, ready for any snack or eager eater.


Keep in mind, depending on the season and time of year some of this fruit may not be at its peak season. Some fruits like pineapple or peaches can be bought canned and just as delicious.



  • apples
  • bananas
  • peaches
  • pears
  • oranges
  • pineapples
  • grapes
  • lemon juice
  • cinnamon



Could it get any easier?

  1. Cut all fruit into desirable eating pieces.
  2. Mix up all fruits into one large bowl.
  3. Add 2 tablespoons of lemon juice, insuring it covers as much as the fruit as possible.
  4. Add 1 tablespoon of cinnamon, sprinkle throughout the mix.



  • Add granola or almonds on the top of your serving to add an alternative texture and crunch.
  • A side of vanilla Greek yogurt is always a beautiful partnership.



Two Ways to Love Yourself a Little Bit More in 2017!

2017 is upon us! You are excited? I know I am. A New Year brings forth brand spanking new opportunities, and memories. This year, my ultimate goal is to love myself just a little bit more. In the past years, I will shamefully admit that I will put others before myself. Which is ultimately not a bad thing to do, as most of us are mothers and we have to put our little ones before ourselves. I’m sure that there are a few mothers out there that struggle with trying to find a balance between being a mom and taking care of themselves. Here are two tips on how to love yourself a little bit more in 2017 as a mom.


Eat healthier. As a busy mom it can be extremely hard for us to incorporate healthy eating in our day-to day lives. We do it for our little ones but how do we do it for ourselves? It’s easy! If you’re not a big veggie eater why don’t you become a veggie drinker? Sounds crazy right? If you have a juicer at home this can be easy, if not, there are juicers available on the market for affordable prices. Grab a few veggies from your local grocery store and juice it! One glass of let’s say for example: celery juice, gives you all the nutrients you need to attack your busy day. This is just a simple way to taking care of yourself. By juicing on a weekly basis your mind, body, and soul will thank-you.


Tap yourself on the back more often. You don’t give yourself enough credit. There it is I’ve said it. You don’t give yourself enough credit. As we dive in 2017, I want you as a mom to give yourself more credit for all the hard work you do for your little ones and family. Stand in front of a mirror, pat yourself on the back and say “I am a darn good mother.” Trust me, when you give yourself more credit you will definitely take some of the pressure off being a mom.



About Our Blogger:

My name is Kiana & I am a Doula in Toronto. My love for wellness started roughly 3 years ago after I was diagnosed with hirsutism. I wanted to reclaim my life after I’ve lost it to a great deal of sweets & a completely bad diet. Just like you, I live an extremely busy life. Therefore, my goal on Little Beetle is to help the mama’s that have lost themselves in the wonderful busy mist of parenting. I will let you in on all my tips and tricks on how to maintain a healthy body and mind.

How to Keep Kids Healthy, Happy and Active in 2017!

January 13, 2017

It was a very cold Friday, January 6, 2017 in Toronto but I made it out for my first ParticipACTION event and tried curling for the first time. I had the pleasure of interviewing Katherine Janson, the Director of Communications and Public Affairs with www. Participaction.com and she shared some valuable insights on staying active and helping kids to do the same. “Participaction promotes the idea that a more active life is a better life. With national programs and the latest info all in one place, they help people of all ages make sitting less and moving more a priority. In celebration of Canada’s 150th birthday, they’ve got the ultimate Play List to get you moving – 150 activities that define our land and people – from sledge hockey to lacrosse to snow shoveling and more. So get out there, try as many as you can, track your activities online and earn chances to win great prizes!”

Did you know that 2/3 or parents think their kids are active when only 9% of kids between the ages of 5-17 are active enough to meet the guidelines?

The website provides physical activity guidelines for all ages. As an example for optimal health benefits, it states that children and youth (aged 5-17 years) should achieve high levels of physical activity, low levels of sedentary behaviour, and sufficient sleep each day.

A healthy 24 hours includes:

Sweat – Moderate to Vigorous Physical Activity

An accumulation of at least 60 minutes per day of moderate to vigorous physical activity involving a variety of aerobic activities. Vigorous physical activities and muscle and bone strengthening activities should each be incorporated at least 3 days per week;

Step – Light Physical Activity

Several hours of a variety of structured and unstructured light physical activities;


Uninterrupted 9 to 11 hours of sleep per night for those aged 5–13 years and 8 to 10 hours per night for those aged 14–17 years, with consistent bed and wake-up times;

Sit – Sedentary Behaviour

No more than 2 hours per day of recreational screen time; limited sitting for extended periods.

Preserving sufficient sleep, trading indoor time for outdoor time, and replacing sedentary behaviours and light physical activity with additional moderate to vigorous physical activity can provide greater health benefits.

Practical ideas:

  • Walk or cycle to/from school
  • Limit screen time
  • Encourage outdoor play/free play
  • Allow kids to let loose and they will naturally move more
  • Plan vacations that allow for walks, hikes, exploration, and water activities.

“Even if you are on a low budget, think activity (not necessarily activities)” suggests Katherine. It can be something as simple as snow shoveling or building a snow man. It could also just be kicking a ball, building a fort or dancing in the living room. It’s important for parents to set a good example, get involved with their kids and just have fun together. As a family we’ll have pillow fights, play hide and seek or tag with the kids or let them come up with other ideas of activities that we can do together indoors or outdoors.

As a fitness coach, recruiter and mom of three life can get busy, but if I schedule time to work out and set a positive example for my kids, I find they’ll often join in on the fun, even if it’s yoga in our basement (see photo). Check out the 150 Playlist activities of the participaction website or message me if you are interested in the coaching I do or active play dates that I host.

Monica Gibbs




The Green Piñata

Let Us Love Lettuce Again!


So the holiday break is officially almost over. Which means the kids are going back! Yes, the house may be a bit quieter, but that just means the schedules are back in full swing.


Start off the New Year right and kick up their lunch a notch or two. Lunches are the lifelong battle of coming up with ideas that are cost efficient, healthy, fun, easy to eat, little mess…. And the list goes on.


Lettuce Wraps became a recent trend among adults as a healthy substitute to a traditional wrap. So why not send our kids to school with the same thing!


We want to call this:


The Green Piñata



  • Iceberg lettuce
  • Ground beef (or ground turkey)
  • Mexican taco seasoning
  • Cheddar cheese
  • Green, red or yellow bell peppers
  • Salsa
  • Avocado



  • Break up the ground beef or turkey and fry in a hot skillet until brown.
  • Add the seasoning, either pre-mixed or your own spices.
  • Add water and let simmer until fully cooked.
  • Cut up vegetables and shred the cheese.
  • Separate vegetables in little containers so your hungry luncher can be the mastermind behind the creation.
  • Separate full pieces of the iceberg lettuce and add to a separate container.
  • Once everything is packed together your job is done!


The kids will be able to assembly and put what vegetables and toppings they want. The more goodies in that piñata the better! And just like the piñata, the best part is in the inside. You can change the vegetables to the ones your child prefers, add beans for protein or rice for that extra hungry eater.


Lets love lettuce and lunch again!


Your Truly, Mama Beetle

Upgrade your PB&J Sandwiches for 2017

We all remember inhaling the yummy classic PB&J. How could something so simple taste so delicious. Well now we want to kick it up a notch. If you have never experienced the joys of peanut butter, bananas and strawberries YOU will thank us later. Its breakfast the whole family will enjoy!


Delicious breakfast quesadilla stuffed with peanut butter, bananas and fresh strawberries. A great on the go breakfast.



  • Cooking spray or butter
  • 2 tablespoons natural creamy peanut butter
  • 2 whole grain tortillas
  • 1 large ripe banana, sliced
  • 4-5 strawberries, sliced
  • 1/8 teaspoon cinnamon (if desired)


  • Heat a medium skillet over medium high heat and spray pan with cooking spray.
  • Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
  • When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut each quesadilla into halves or quarters.
  • Serves 2-4.

Save me some, Sincerely

Mama Beetle

Gingerbread Waffles


As much as we love to promote healthy living and eating, sometimes we need a treat!

The Gingerbread Man always comes around this time of year, Gingerbread Houses set up shop in millions of kitchens this month but we have been missing one crucial element of the gingerbread family. Waffles. Yes we said it. Gingerbread waffles. As the drool commences, take a look at this tasty, delicious recipe for the family this holiday season.


  • 2 cups all-purpose flour
  • ¼ cup sugar
  • ½ cup Greek yogurt
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ¾ tsp salt
  • ¼ tsp. ground nutmeg
  • ¼ tsp. ground cloves
  • 4 egg yolks
  • 4 egg whites
  • 1/3 cup oil
  • 1 cup milk
  • 1 tsp. ground ginger
  • 3 Tbsp molasses
  • 1½ tsp ground cinnamon



1) Combine the dry ingredients: flour, sugar, baking powder, baking soda, salt, and spices. Whisk to combine.


2) In a separate bowl, combine the eggs yolks, butter, milk, Greek yogurt and molasses and mix well.


3) Add the egg whites to a large bowl and beat with electric mixers until they reach stiff peaks. Add the wet milk/molasses mixture to the bowl with the dry ingredients and stir to combine.

4) Gently fold in the egg whites.


5) Heat a waffle iron and grease with butter or cooking spray. Add about 1/4 cup of batter to the hot waffles iron (or more, depending on what type of iron your using).

  • 6) Serve warm with syrup. Also tastes great with cut up bananas and icing sugar!


6 Steps to Plan a Staycation This Vacation

The holidays are approaching and no matter what you celebrate there is one commonality…kids are home! With the prices of vacations, flights and hotels at their all time high this time of year many of us have resorted to staying home rather than actually being at a resort.


But that doesn’t mean we can’t have fun! Plan a vacation at home with this easy step-by-step and you and your family will have the ultimate stay-cation!


  • Pick a place or theme

Centre your stay-cation around a place or a theme. Maybe Paris? Or do you want to bring a little Mexican flavor to your home? Hawaii is never a bad choice, but how many people have said they travelled to The North Pole? The beauty of this trip is it can be anywhere you want, without the jetlag!


  • Decorate in that theme

Pretty flowers for your Hawaiian retreat, or warm up the fireplace for your northern getaway. Fill the house with sounds of salsa or cha cha music if you’re feeling the fiesta or pull out the fancy linen for an evening in Europe. Wherever you want to be make sure you turn your home or a room into your dream destination. Have fun, be creative and don’t forget to let the kids help!


  • Dress the part

Packing is such a drag. The bonus of your stay-cation is everything you need is already in one spot! Make sure the family dresses the part for where you are. Bring out the flip-flops from the back of the closet they are making a comeback this December!


  • Fill up on good food

We all can agree that when the food is good we remember the trip a whole lot more! Again stick to your theme, pinterest and google will be your best friend in helping you find recipes that help your children not only try new things but learn about different cultures and places in the world. My vote would be the tacos.


  • Music & Moves

The room looks great; the food was awesome, now it’s time for some fun. Put some great music on and find an activity that suits your destination. Have fun, laugh, be silly and enjoy; you’re on vacation! Maybe the whole family could learn a hula tutorial from youtube, why not build a fort in the living room (I mean the North Pole) to keep warm. Ever do the family limbo? Now you have a reason! The possibilities are endless!


  • Capture the moment

Lastly, don’t forget to take pictures, it’s key when on vacation so why not a stay-cation? Capture the time your whole family went to Italy and back in a day! The pictures of dad doing the limbo alone would be priceless. Of course if you need any help- those great snapchat filters make it fun!


Bon Voyage!


– Sincerely Mama Beetle

Fun Kid-Friendly Sushi Sammies

Ditch the boring sandwiches and try out some Fun Kid-Friendly Sushi Sammies!

Do you really blame the kids if they don’t enjoy their typical sandwich lunches anymore? Change the traditional by rolling it up into some fun sushi rolls!


  1. Cut the crust off of your choice of bread.
  2. Using a rolling pin, flatten each slice of bread (or just use a soft Tortilla shell ).
  3. Layer a slice of cheese with a slice of ham on top of each flattened slice of bread ( or shell). Top with some mustard or mayonaise and your choice of veggie.
  4. Roll each slice of bread up and cut into three.
  5. Toast in the toaster oven or just serve as is.
  6. Enjoy!

Try your own combinations! Make some breakfast Sushi Sammies by spreading some peanut butter and jelly on each slice. Or try a dessert variation with Nutella and strawberries.

The Possibilities Are Endless! 

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