Category: Health

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

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. 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


6 Things To Keep Your Little Ones Healthy Throughout The Winter Season

Here are 6 things you can start doing today to keep your little ones healthy throughout the Winter Season.

Keeping your kids healthy throughout the flu season seems like an impossible task with them being exposed to so many people in their busy schedules.  There is daycare, school, after school activities, indoor playgrounds, and the never ending birthday parties but it can be done with a little vigilance.

Decreasing colds, flus and stomach flus means less time away from their favourite activities and school.  Not to mention no one likes to see their kids suffer.

1. Wash their hands and encourage them to wash their own hands even when you are not around to police:

  • This may seem overstated or obvious but it is the most important tip because it can protect you and your kids from all sorts of diseases.  Washing their hands frequently and at least for 20 seconds with hot soapy water will destroy most viruses so that when they rub their eyes or eat their sandwich, they are less likely to get infected.  AND get rid of the antibacterial soap from your home.

2. Eat Immune-Enhancing Foods:

  • Vitamin C is definitely a cold-fighter, so eating foods high in Vitamin C such as berries, oranges and other citrus foods is beneficial.  If it is difficult getting citrus fruits into them then a chewable Vitamin C is a great option too.  Some other foods that also boost their immune system are garlic, yogurt, and most fruits and vegetables.  Make sure you get a variety of colors in your fruits and vegetables.  Antioxidants found in fruits and vegetables are also known to boost your immune system.

3. Get Outside and soak in the Sun:

  • Winter is the hardest time to get kids to go outside but it can be very beneficial.  Trying to spend some time outside on a daily basis will help with their immune system and will have the added benefit of getting Vitamin D.  Most Canadians are deficient in Vitamin D and research has shown that this “Sunshine Vitamin” can help boost the whole family’s immune system and decrease colds and flus and their duration.

4. Getting Enough Sleep:

  • Getting the little ones into bed even ½ hour earlier each night can be of great benefit.  They don’t need to sleep ½ hr earlier but being in bed and relaxing can help the immune system function optimally the next day!

5. Decreasing Activities in the Winter Months:

  • This one is related to the last point.  If you notice your kids are complaining of being tired or having difficulty waking up in the morning or just being cranky it might mean they are doing too much.  Kids need time to do nothing and that helps them to stay healthy.  If you notice this then just cut down their activities for a short period of time until they recuperate.  These all might be subtle signs that your little one is getting sick or fighting something.

6. Keep their Immune System Sharp:

  • Having their immune system on high alert, especially if they are prone to colds and flus, is a good idea throughout the season.  The flu shot doesn’t do this, all it does is prime your immune system to remember a specific strain of the flu virus.  But for broader protection, consider supplements such as Echinacea or Elderberries that give their immune system a head start.

image1Dr. Zarlashta Popal ND is a Naturopathic Doctor who has been practicing since 2004 and has been with Maple Health Care and Rehab since 2009.  She is a mother of three young kids who knows how difficult it can be to keep the little ones healthy.  She has a special focus in Women’s Health and Pediatrics.

Essential Oils: Makeover Your Medicine Cabinet

In your journey to healthier living, have you ever wished you had natural and effective options in your medicine cabinet?

Many people know that synthetic medicine isn’t the healthiest for their kids, but they feel like they have no other effective option.

Well, good news! I have found the secret weapon that was missing in our healthy living arsenal. The beautiful and powerful pure aromatic compounds found in therapeutic grade essential oils. And they are EASY to use, which is what used to keep me away from natural medicine. It seems so complicated and time-consuming. We have been able to avoid sick doctors visits for 3 years! Having sick kids is way more time consuming.

What are essential oils? They are the natural defence mechanism of the plant. They comprise of numerous aromatic compounds (we call them active ingredients in modern medicine) that have long been used in health-care practices around the world.
With children, we mostly use them topically, either where there is pain or discomfort or under the feet, to allow the oils to go into the bloodstream without causing any skin irritations. Diffusing the oils is also a powerful way to use the oils.

You will notice I mention the essential oil brand that I use quite a bit. The reason being is that it is the best company by far when it comes to the quality of essential oils, their potency, as well as the positive impact they have globally in all the supply chain. When it comes to helping my child fight off an ear infection, for example, it better work and be safe. This mama ain’t got no time to lose!

To learn more about the doTERRA difference  CLICK HERE!

I’m only going to mention Immunity and Sleep today, we’ll keep digestive issues and mood and behaviour issues for another time 🙂


We do our best at feeding our kids nutritious foods and getting them to exercise , our kids can still get sick from time to time!


The best I have found is doTERRA’s OnGuard protective blend. It protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system. Lots of studies show that many essential oils inhibit the growth of microorganisms like bacteria or fungi. Isn’t it great news! 🙂


This has to be one of my favourite properties of essential oils, their antibacterial and antiviral properties. I wouldn’t be able to explain it as well as Dr. Steuer does here:


Getting enough sleep also plays a big role in our kid’s immunity and overall health.

Essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate, compounds that have well-known relaxing properties. These oils can be diffused aromatically in the bedroom. Cedarwood and Vetiver are also very powerful oils that have sedative properties and also calm the racing mind.
I hope that you now feel empowered to makeover your medicine cabinet for healthier options for your kids and the whole family!

Don’t hesitate to contact me for more info.


Veronique GolloherVeronique Golloher is a french Canadian, Toronto resident for now 13 years, wife and mother of four beautiful children!  She is passionate about using natural, safe and effective solutions for my family’s health and well-being. She has been travelling all over Ontario and Quebec as well as the US, teaching workshops on the healing power of essential oils, representing doTERRA’s amazing Essential Oils and Natural Health Products.

Building Your Child’s Immunity

An enthusiastic Real Food Advocate, I am a self-described “clean (eating) freak”. Why? Because that’s the biggest factor that contributes to good health: it starts with food! Fresh, unprocessed, quality, real food, which by default is nutrient dense.

We are all constantly exposed to germs. A strong immune system will enable us to fight off the majority of the germs and make us less susceptible to getting sick. As such, when we do catch an occasional cold, we will get better quicker and suffer less.

The main factors that contribute to a strong immune system are: good sleep, low stress, don’t fear dirt, get exposure to a few minutes of midday sun (in the summer), use supplements or natural remedies as needed /as necessary, and eat real food.

Food is so important to having great health.

When I teach classes on boosting immunity, I spend the majority of the time talking about food. And I may get asked “does this help to build immunity?” a few times as I’m going on with suggestions on food combining, maximizing nutrients, etc. Yes, it does. A strong immune system requires a healthy diet. There are plenty of supplements and natural immune boosters on the market, but eating properly is the place to start. (From there you might further refine/eliminate if necessary).

Our food nourishes our body. The nutrients in food enable the cells in our bodies to perform their necessary functions. If our body doesn’t get nourished with the vitamins and minerals that it needs, it can start to malfunction. Metabolic processes may slow down or even stop. Immune problems arise because it is easier for bacteria or viruses to take hold when important nutrients are missing.  As such, good nutrition is essential to developing bodies and keeping the immune system healthy and strong.

Here are some tips:

1) Eat Real Food. Real food is that which does not require a label with a list of ingredients. Real food is an ingredient: vegetables, pastured meats and eggs, wild fish, healthy fats, soaked or sprouted grains, nuts, and beans…. It will energize, strengthen, and heal your body. 

2) Eat quality food. Fresh, whole, unprocessed. Quality matters. Organic, pastured, wild, grassfed, chemical free. There is a difference! Poor quality food sources are lacking in vital nutrients.

3) Eat the right nutrients, ideally from food (as opposed to supplements). Know what the essential nutrients are, and spend time researching so that you can learn the most bioavailable foods sources. Some essential nutrients are: Vitamin C, Vitamin D, Vitamin A, Vitamin K2, Vitamin B12, calcium, magnesium, iron, selenium, essential fatty acids. Get your levels checked if you need to.

If/when you do take vitamin supplements, it’s generally best to use whole food vitamins – you can always find them at the health food store. If you are not sure, ask someone who works there. Most synthetic vitamins contain chemicals and additives that probably do more harm than good. They were originally developed because they cost less. Whole food-based vitamin supplements are derived directly from foods; they are better absorbed by the body than synthetic vitamins and they are more likely to provide necessary nutrients, as the body can better recognize them.

4 ) Significantly reduce or eliminate sugar. Sugar wreaks havoc on our bodies and contributes to suppressing the immune system: It promotes inflammation, feeds harmful bacteria and yeasts in the gut, and it feeds the pathogens that cause illness. (So you might consider avoiding the fruit juice, popsicles or ginger ale when sick).

5) Significantly reduce or eliminate junk food and processed food. It is common knowledge (or at least it should be!) that packaged and processed “foods” are not really food. They are chemicals and empty calories with no nutritional value that damage the gut, harm the body and impact health. The body does not recognize them (because they are not food), and so it perceives them to be foreign invaders. In response to foreign invaders, the body sends antibodies to attack. If the body constantly needs to produce antibodies to battle against these foreign foods, the immune system will weaken over time. No manufactured, “enriched”, or flavoured food can do for us what Real Food does. Our bodies need the nutrients from real food to function properly. You wouldn’t put apple juice into your car’s gas tank!

6) Eat fermented foods as often as possible, ideally with every meal.

The gut is the largest part of the immune system: 80% of the immune system lies in your gut. Probiotics are the healthy bacteria that live in our intestines that keep the “bad” bacteria from taking over. When you have poor gut flora (the complex community of microorganisms that live in the digestive tract), there is more opportunity for illnesses to take hold.  Probiotics play a critical role in regulating both our intestinal immune system and our internal immune system. Antibiotic use, which is a typical part of many infant and child’s early life, destroys these healthy bacteria, leaving a child more susceptible to various illnesses and intestinal problems. (So if you are taking antibiotics, it’s a good idea to take probiotics a few hours later, throughout the course, and beyond.)

Fermented foods are full of vitamins, enzymes and good bacteria (probiotics). Cultures around the world have been eating fermented foods for years.

Some fermented foods are: yogurt, kefir, kombucha, kimchi, pickles and sauerkraut. Making your own fermented foods at home is easy and is usually best for optimal preservation of nutrients and beneficial bacteria, as well as for their immune supporting and digestive enhancing properties. The commercial versions, while better than not eating them at all, generally have less probiotic activity than the homemade versions.

If you are not eating fermented foods on a regular basis, take a good probiotic every day.

7) Be aware of interactions.

For example: calcium inhibits the absorption of iron, while vitamin C enhances it. As such, a person who is deficient in iron might eat iron rich foods with food rich in vitamin C and away from food rich in calcium. So they might eat their (grassfed) hamburger with red peppers, not with cheese!

Another example: grains, beans, lentils, nuts and seeds are high phytic acid, which is an anti-nutrient that binds to minerals in the body (including iron, calcium, etc.). So if your children are eating a lot of these, they might not be absorbing a lot of nutrients that the body needs because the phytic acid is binding to them and they are being eliminated. One way to break through the phytic acid barrier is to eat phytic acid rich foods with vitamin C rich foods such as red peppers, grapes, or tomatoes. Another way is to “prepare” these foods through soaking and/or sprouting (prior to cooking), which is said to reduce a lot of the phytic acid.

Another example: Calcium bioavailability from plant foods can be affected by their levels of oxalate (oxalic acid); oxalic acid binds with calcium to form calcium oxalate, an insoluble salt – therefore inhibiting calcium absorption (and other problems caused by too much oxalic acid include gout, kidney stones…. ). Raw spinach, for example, is often eaten as a source of calcium, but it is high in oxalic acid (which would bind to the calcium so that the body doesn’t absorb it). In order to reduce the oxalic acid in spinach, it’s best to lightly boil it. Eating raw spinach regularly (think spinach smoothies) might not be a good idea.

This problem is more with long-term consumption of these foods leading to nutrient deficiencies because the oxalic acid in these foods is binding to calcium and also to other minerals in the gut. Some people will be more sensitive to the oxalates than others. Those with a compromised gut might especially want to take note of this. One way to compromise your gut is to take a round of antibiotics; many antibiotics can kill the flora that degrades oxalate. (Another reason to eat probiotic rich foods with meals!) Cooking vegetables also helps break down the cellular structures to increase the digestibility and nutrient absorption of nutrients in the vegetables. 

It is also important to know that many vitamins and micronutrients are fat-soluble; meaning they are best absorbed by the body in the presence of adequate fat. Studies show that those who consume salads with fat-free salad dressing absorb much less of the helpful phytonutrients and vitamins than those who consume their salads with salad dressing containing fat. So a fat-free salad (or smoothie!) is a waste of nutrients. Add fat to your vegetables to optimize the absorption of vitamins.

Eating healthy doesn’t have to be time consuming, costly or confusing. Just eat real food. It’s an important key to good health and will supply you with the essential nutrients the body needs for a healthy immune system.

If you are having trouble with “discerning” eaters, or are “time challenged” in terms of making meals, or still have questions, you are welcome to contact me and I’d be more than happy to help you out. Find me through my website!

Despite our best intentions and efforts, sometimes we do get sick. My next post will talk about various natural options that could help when you are starting to get sick, or when you do get sick.

Erin Budd, B.Sc., MBA
Real Food Advocate & Educator
Reiki Master/Teacher
Angel Card Reader/Intuitive Guidance
Probiotic Pusher


Erin Budd- Little Beetle

Erin Budd is a mom to two amazing boys (who rarely, if ever, get sick), and wife to a wonderful husband, Erin is an enthusiastic Real Food Advocate & Educator, a Shamanic Reiki Master/Teacher, and an Angel Card Reader offering intuitive guidance. Her passion is helping people and guiding people to live healthier, happier lives. Among the things she has studied include: aromatherapy, reiki, muscle testing, nutrition, EFT tapping, therapeutic touch, Qigong and other forms of energy medicine.



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