Leslie Beck Nutrition Consulting Inc.

10/19/2022

I had a great time catching up with Dr. Brett Finlay from Michael Smith Laboratories about our gut ! Listen to the latest podcast episode to learn what to eat to build a robust microbiome!

We hear lots of talk about the importance of a healthy and diverse gut microbiome. So what foods should we be eating to maintain our gut health, and how does a healthy microbiome affect the rest of our body? What’s the science behind at-home microbiome testing products, and are they worth trying? ...

09/16/2022

I had a great conversation with my colleagues Olivia Cupido and Terence Boateng about 6 questions always get asked! Have a listen to the latest Medcan EatMoveThink :

If you’re a dietitian, some questions come up all the time. Is diet soda bad for you? How much coffee is too much? How many eggs can I eat? Which supplements do I need to take? How many calories should I eat every day? Which foods should I never eat? In this episode, Eat host Leslie Beck (pictured

08/09/2022

According to research, adults gain, on average, one to two pounds a year. For some people, this gradual creep could lead to overweight or obesity. I recently interviewed Dr. Robert Ross from Queen's University Lifestyle and Cardiometabolic Research Unit about the “small change approach” (cutting 100 to 200 calories a day) for preventing adult weight gain. Our conversation about his 2022 study on the latest episode of Medcan's Eat Move Think :

Adults tend to gain weight as they age — about one to two pounds a year, research shows. A recent study indicates that small changes to one’s diet and/or exercise routine can prevent that incremental accumulation. In this episode, our Eat host, Leslie Beck, interviews the study’s lead research...

06/30/2022

Put on your menu this long weekend! 10 nutritious regional foods to celebrate and savour from coast to coast to coast https://lesliebeck.com/articles/2022/06/30/10-local-foods-to-celebrate-on-canada-day

11/08/2021

Do subscription meal kits check off the nutrition boxes? Here's what I learned after trying a week's worth of Hello Fresh, Chef's Plate and Good Food. (Globe and Mail subscription required for access.) https://www.theglobeandmail.com/life/health-and-fitness/article-do-meal-kits-deliver-on-nutrition-a-dietitians-verdict/

If your dinner repertoire lacks inspiration, a meal kit subscription can help infuse variety into your menu

09/22/2021

Coffee is a morning must for many people. It can enhance mental focus, elevate mood and delay fatigue. And if you drink enough of it, may protect your long-term health. Drinking too much coffee, though, can cause unwanted side effects. More in this week’s Globe and Mail column. (Subscription required for access) https://www.theglobeandmail.com/life/health-and-fitness/article-how-much-coffee-is-too-much-coffee/

Drinking too much coffee can cause unwanted side effects and may also increase the risk of heart disease

07/29/2021

If you don’t eat whole grain foods on a daily basis, consider rethinking your menu. According to researchers from Tufts University in Boston, doing so can help you manage your waist size, blood sugar and blood pressure as you age. More in the Globe and Mail (subscription required for access). https://www.theglobeandmail.com/life/health-and-fitness/article-trying-to-control-your-waistline-add-whole-grains-to-your-diet/

Findings published in the Journal of Nutrition suggest that whole grains guard against chronic disease by reducing increases in risk factors

06/29/2021

According to University of Toronto researchers, many Canadians’ diets fall short on and several and . What your nutrients your diet might be missing, plus best whole food sources of each in Globe and Mail (subscription required for access).
https://www.theglobeandmail.com/life/health-and-fitness/article-vitamins-and-minerals-your-diet-is-likely-missing/

According to new data from the University of Toronto, many Canadians are under-consuming several essential vitamins and minerals

06/24/2021

Flavoured sparkling water is a go-to beverage for many people who find plain water boring. You might be wondering, though, if carbonated water is less healthy than regular water. Here’s what to know in my latest Globe and Mail column (subscription required for access). https://www.theglobeandmail.com/life/health-and-fitness/article-is-it-possible-to-drink-too-much-sparkling-water/

If fizzy water makes up most of your daily water intake, you might be wondering if it’s less healthy than regular water

06/23/2021

Informative read by health columnist Jane Brody in The New York Times about coffee, caffeine and health.
https://www.nytimes.com/2021/06/14/well/eat/coffee-health-benefits.html

Drinking coffee has been linked to a reduced risk of all kinds of ailments, including Parkinson’s disease, melanoma, prostate cancer, even su***de.

06/15/2021

If you’ve ditched because you think it’s too high in sugar, consider adding two daily servings to your diet. New research from Australia suggests that doing so can help reduce the risk of type 2 diabetes. More about the study, plus why you needn’t avoid natural sugars in whole fruit, in my latest Globe and Mail column. (Subscription required for access.) https://www.theglobeandmail.com/life/health-and-fitness/article-dont-eat-fruit-heres-why-you-should-have-at-least-two-servings-a-day/

Fruit is often perceived as having too many carbs, too much sugar or too many calories, but there’s growing evidence that fruit plays a role in controlling blood sugar and mitigating diabetes risk

06/03/2021

A four-year trial finds the combination of healthy diet + aerobic exercise is best for protecting memory in cognitively healthy middle-aged and older adults. More in this week's Globe and Mail column. (Subscription required for access.)
https://www.theglobeandmail.com/life/health-and-fitness/article-a-healthy-diet-plus-aerobic-exercise-preserves-cognition/

A new study has found that the combination of healthy eating and regular aerobic exercise improves cognition in middle-aged and older adults

05/26/2021

New research from Dalhousie University The FoodProfessor finds prolonged pandemic stress has led to emotional eating, unhealthy snacking and unwanted weight gain for many Canadians. Five tips to help reset your diet in my latest Globe and Mail column (subscription required for access). https://www.theglobeandmail.com/life/health-and-fitness/article-unhealthy-pandemic-eating-habits-heres-how-to-get-back-on-track/

If you are carrying unwanted extra pandemic pounds, now a good time to take stock of your eating habits. Dietitian Leslie Beck has five healthy tips to get back on track

04/22/2021

Chances are you’ve heard about probiotics and prebiotics. You might not be familiar, though, with . Here’s an introduction to these gut-friendly compounds in the Globe and Mail (Subscription required for access.)
https://www.theglobeandmail.com/life/health-and-fitness/article-eating-for-gut-health-consider-postbiotics/

Postbiotics are thought to reduce inflammation, enhance the immune system, maintain a strong intestinal barrier and promote bowel motility

04/15/2021

Plant-based eating is an approach that considers your health, the environment and the welfare of animals. In celebration of upcoming Earth Day, I’m hosting a complimentary half-hour webinar on the benefits of adding more plant-based meals to your diet. Whether you want to transition to a plant-based diet or simply want to learn more—join me Tuesday, April 20 at 12:30 p.m. EST. Register here: https://bit.ly/plant-based-eating

04/14/2021

protects cells from free radical damage, enhances immune function and helps relax blood vessels. How to get your 15 mg per day in my latest Globe and Mail column. (Hint: sunflower seeds, almonds, cooked spinach). Subscription required for access.
https://www.theglobeandmail.com/life/health-and-fitness/article-vitamin-e-is-an-overlooked-nutrient-that-you-should-pay-attention-to/

In general, taking a vitamin E supplement isn’t recommended. Get your vitamin E from foods

04/01/2021

A new study finds another important reason to eat plenty of vegetables each day – to preserve muscle strength and muscle function as you age. But not all vegetables will do the trick. According to the research, vegetables packed with nitrates – e.g., leafy greens, beets, bok choy – are the ones that have muscle benefits. More in Globe and Mail. (Subscription required for access.)
https://www.theglobeandmail.com/life/health-and-fitness/article-want-strong-muscles-eat-your-leafy-greens/

New study findings suggest nitrate-packed vegetables may help preserve muscle strength and function as you age

04/01/2021

03/24/2021

Need help achieving your diet-related health goals? A can offer expert advice, personalized meal plans and ongoing support. Here’s how to find one near you. Also check out Dietitians of Canada “Find A Dietitian” link. https://bit.ly/3bEPYAV

Information on how to find free and paid dietitian services near you.

03/22/2021

If you have , lifestyle modification is the cornerstone of diabetes prevention. Six dietary & lifestyle strategies in my Globe and Mail column. (Subscription required for access.)
https://www.theglobeandmail.com/life/health-and-fitness/article-have-prediabetes-dietary-changes-can-prevent-type-2-diabetes/

Prediabetes is diagnosed when fasting blood sugar (glucose) is higher than normal, but not yet high enough to be considered Type 2 diabetes

03/19/2021

Tip: Cooking with your loved ones is an excellent way to bond while learning an important skill. Try this recipe: Citrusy Chicken Salad with Feta this weekend! Available at https://bit.ly/2M8cjfo

This recipe e-book contains 15 recipes, hand-picked by dietitians to help you celebrate Nutrition Month 2021 with your family, friends and colleagues.

03/18/2021

We’ve been told for years to eat oily fish twice weekly to ward off heart disease. Now, a new study from McMaster University suggests that doing so doesn’t have heart benefits for healthy people. My take on the study, plus fish intake advice in my Globe and Mail column. (Subscription required for access.)
https://www.theglobeandmail.com/life/health-and-fitness/article-can-eating-fish-help-prevent-heart-disease-it-depends/

According to a new study, eating two servings of fish each week did not offer protection from heart disease in healthy people

03/17/2021

Happy (March 17)! Today we celebrate dietitians as regulated health care professionals, committed to using their specialized knowledge and skills to support healthy living for all Canadians. Learn more: NutritionMonth2021.ca
https://www.dietitians.ca/Advocacy/Nutrition-Month/Nutrition-Month-2021?viewmode=0

Healthy eating looks different for everyone.  This year we'll explore how your culture, food traditions, personal circumstances & nutritional needs all contribute to what healthy looks like for you.  

03/10/2021

A new research review from Harvard Medical School suggests that eating 5 daily servings of fruit & vegetables (2 fruit + 3 vegetable servings) is the optimal intake for longevity. About the study, plus easy ways to increase your fruit & vegetable intake in my latest Globe and Mail column. (Subscription required for access.)
https://www.theglobeandmail.com/life/health-and-fitness/article-the-right-mix-for-longevity-3-vegetable-2-fruit-servings-a-day/

A produce-rich diet is associated with a lower risk of premature death, a slower rate of cognitive decline, healthy blood pressure and a lower risk of heart disease, stroke and certain types of cancer

03/08/2021

This International Women’s Day, let’s celebrate the achievements of women and girls everywhere, raise awareness against bias and take action for equality.
https://www.internationalwomensday.com/Theme

International Women's Day 2021 campaign theme is

03/03/2021

You eat well during the day, but after dinner, you always hanker for something sweet or salty to nosh on. Does this sound familiar? Strategies to help curb after-dinner snacking in Globe and Mail. (Subscription required for access.)
https://www.theglobeandmail.com/life/health-and-fitness/article-strategies-to-break-a-late-night-snacking-habit/

Depending what you grab for your snack, renegade calories could led to unwanted weight gain

03/01/2021

Can we be addicted to food the way we can be addicted to ci******es and alcohol? The Pulitzer Prize-winning investigative journalist Michael Moss, author of the new book, Hooked: Food, Free Will, and How the Food Giants Exploit Our Addictions as well as 2013’s Salt Sugar Fat, argues that the processed-food industry has engineered their products so that we like them – and want to eat more of them. Here, I interview Moss about food addiction and his fascinating new book:
https://www.eatmovethinkpodcast.com/podcast/ep-55-michael-moss-hooked

Is your snacking becoming an unhealthy habit? The Pulitzer Prize-winning investigative journalist Michael Moss, author of the new book, Hooked , argues that the processed-food industry has engineered their products to compel us to eat them. Here, Moss is in conversation with guest host Leslie Beck

02/22/2021

“Convincing” evidence that high intakes of both red meat and alcohol increase the risk of colorectal cancer, finds an updated analysis of existing research published last week in JAMA Network Open. Higher intakes of fibre, calcium and yogurt tied to a lower risk. More in my latest Globe and Mail column. (Subscription required for access.)
https://www.theglobeandmail.com/life/health-and-fitness/article-how-to-help-guard-against-colorectal-cancer/

An updated analysis of existing research has concluded that a number of dietary factors are clearly linked to colorectal cancer risk

02/08/2021

Getting enough is essential for the proper function of immune cells. When it comes to zinc, though, more is not better. Taking too much can weaken your immune system rather than strengthening it. What to know about zinc and zinc supplements in my latest Globe and Mail column. (Globe and Mail subscription required for access.)
https://www.theglobeandmail.com/life/health-and-fitness/article-in-an-effort-to-boost-your-immune-system-are-you-getting-too-much-zinc/

Unlike other nutrients, too much zinc can do more harm than good and weaken the very immune system you are trying to bolster