http://www.newswire.ca/en/releases/archive/January2009/22/c9532.html?view=print

TORONTO, Jan. 22 /CNW/ - This time of year is not always easy for Canadians. It's cold and dark, the Christmas decorations are down, the credit card bills are piling up, and some of us may be feeling anxious or depressed. Canadians facing job losses because of the economic downturn may be particularly vulnerable to mental health problems.

While counseling and medication are common ways of dealing with depression, there is a growing body of evidence that shows the effectiveness of physical activity in helping to prevent and treat mild and moderate forms of depression. Research indicates that exercise improves mood, making people with depression less negative, angry, tired, and anxious. It can also have a positive effect on self-esteem and improve sleep. A recent study found that just 30 minutes of moderate exercise on most or all days of the week can both help prevent and treat depression.

The Canadian Physiotherapy Association (CPA) supports the use of exercise to complement other treatments for depression. "Exercise is an important component in preventing and treating depression. It is an easy, inexpensive and safe way to manage the symptoms of depression," says Nancy Durrant, a physiotherapist at the Centre for Addiction and Mental Health in Toronto. "As well as improving the symptoms," she adds, "exercise improves many other aspects of health such as cardiovascular fitness, so both mental and physical health needs are being met."

For those individuals with health challenges, physiotherapists can tailor their exercise prescription to not only assist in the rehabilitation process but provide the added benefit of improving mild to moderate depression. You can work with the physiotherapist to choose the type of exercise that is most suitable. The physiotherapist will provide guidance in pacing, and increase the exercise gradually to ensure you progress safely and steadily. As well as prescribing an exercise program, the physiotherapist can suggest lifestyle changes that may help you meet identified goals. The health benefits of regular exercise will be noticed in a short time. What's more, the positive effects of regular exercise may last for a substantial period of time. "My practice experience with people with mild to moderate depression supports the research in this area," says Nancy Durrant. "An improvement in the mood of depressed people who follow a structured exercise program can provide long-term benefits."

For further information: and spokesperson interview please contact: Virginia Bawlf, National Media Relations Officer, (416) 932-1888 (x222), (647) 379-4145 (cell), vbawlf@physiotherapy.ca

Canada celebrates Family Literacy Day

TORONTO, Jan. 26 /CNW/ - Families and communities across Canada will be participating in literacy-related events on and around January 27 for Family Literacy Day, Education ministers Kelly Lamrock and Shirley Bond announced today on behalf of the Council of Ministers of Education, Canada (CMEC).

"Family Literacy Day offers an opportunity for families across Canada to discover and explore the joys of reading and learning," said Shirley Bond, Minister of Education for British Columbia, CMEC's lead province for literacy. "There are so many great and fun ways for families to share and grow together - whether through playing word games or puzzles, reading or telling stories, writing thank you letters or working from a recipe. By promoting literacy in the home, we are investing in our children's future and preparing them for success later in life." Now in its 11th year, Family Literacy Day is a national awareness initiative to promote the importance of literacy-related family play and learning.
Events being held across the country include:

• story-writing contests

• scrabble tournaments

• festivals

• public story readings

• read-a-thons

• fundraisers

• book drives

• reading circles

• traditional story-telling

Family Literacy was launched in 1999 by ABC Canada Literacy Foundation. As part of Family Literacy Day celebrations, on January 23 and 24 ABC Canada is encouraging Canadians to help break the Guinness World Record for "Most Children Reading with an Adult, Multiple Locations." Participants can register for the challenge online at www.FamilyLiteracyDay.ca.

In their joint declaration, Learn Canada 2020, Canada's education ministers identified literacy as one of their key priorities. As well as supporting initiatives such as Family Literacy Day, they have created networks on literacy across the country with the goal of gathering and sharing teaching resources for learners of all ages. "Literacy is the gateway to opportunity," said Kelly Lamrock, New Brunswick's Minister of Education and Chair of CMEC. "By fostering an interest in reading when children are young, we are supporting their growth into fully literate adults, equipped with the skills and confidence to live happy, healthy, productive lives."

CMEC is an intergovernmental body composed of the ministers responsible for elementary-secondary and advanced education from the provinces and territories. Through CMEC, ministers share information and undertake projects in areas of mutual interest and concern. Last April, CMEC held a Pan-Canadian Literacy Forum to engage members of the education, non-profit, business, and labour sectors in a dialogue about literacy. Highlights from the forum are now available online. For more information, visit www.Literacy.cmec.ca .

Canadians Experiencing Early Morning Sugar Shock

Study Shows Average Canadian Consumes Half their Recommended Daily Sugar Intake at Breakfast

TORONTO, Jan. 26 /CNW/ - Canadians consume, on average, more than six teaspoons of added sugar in the morning, which is half the World Health Organization's daily maximum estimate of 12 teaspoons a day(1). The results come from a national survey commissioned by SPLENDA(R) Brand Sweetener that looked into Canadians' morning eating habits and the potential impact on their overall health and well-being.

Sugar consumption proved to be consistent from coast to coast and across age and gender lines with the significant exception of Québec, where the typical morning sugar intake was a whopping 11.8 teaspoons, nearly double the national average. In Quebec, nearly 40 per cent of respondents fell into the highest consumption category compared to only 22 per cent in Ontario, the province with the lowest sugar intake. "I am surprised by the results of this survey and give most Canadians a failing grade when it comes to sugar intake at breakfast. For optimal health, we should have no more than one or two added teaspoons of sugar at breakfast, at most" says Cara Rosenbloom, registered dietitian. "What we consume at breakfast sets up our energy levels for the entire day. It impacts our concentration on the job and affects our food choices later in the day. This survey tells me Canadians are setting themselves up for a number of issues since many of their breakfast calories come from sugar."

The survey found that people who consumed high or very high levels of sugar in the morning are more likely to: have afternoon sugar cravings, strong cravings for carbohydrates and seek out sweets after dinner; and have less energy when they wake up in the morning when compared to Canadians who claimed a lower sugar intake.

Morning buzz leads to afternoon bust

Canada is a nation of coffee fans with nearly 60 per cent of respondents enjoying at least one morning cup of joe. On average, Canadians coffee drinkers add 1.5 teaspoons of sugar to every cup and have nearly two cups by 10 a.m. and almost two and a half by noon. That means the average Canadian coffee drinker consumes an extra three to four teaspoons of added sugar every single morning. "Keep in mind that while a teaspoon of sugar may contain only 15 calories, having an extra four teaspoons of sugar a day can add up to more than six pounds in a year," says Rosenbloom. "It's easy for little things to make a big impact if you lose track."

Tea drinkers aren't safe from sugar's sweet grip, actually adding more sugar per cup (1.7 teaspoons) than coffee drinkers. The biggest offenders are latte lovers who add 2.3 to 2.5 teaspoons per beverage. With nearly two lattes consumed before noon that means the average latte drinker is taking in four to five teaspoons of sugar from his or her caffeine boost. "If a person consumes extra calories from added sugar in the morning, evidence shows they are more likely to take in more calories in their total daily consumption," said Sharon Zeiler, Senior Manager, Nutrition Initiatives and Strategies, Canadian Diabetes Association. "Excess calorie consumption and the associated weight gain are some of the risk factors for developing Type 2 diabetes."

Sugar a key component of many of Canada's favourite breakfast foods

Of the 89 per cent of respondents that eat breakfast, nearly 94 per cent claim to do so regularly and 8 out of 10 said they eat it every day. Most people enjoy their breakfast at home (80 per cent) with only seven per cent of respondents claiming to eat breakfast either on the way to, or at, work. The most popular breakfast choice for Canadians is toast which, on its own, is not high in simple sugar. However, toast is regularly knocked into the excess sugar category with the frequent addition of the popular combination of peanut butter and jam, adding an extra 2.5 teaspoons of sugar.

Bagel-lovers (16 per cent) are more likely to opt for low-sugar additions like butter and cream cheese, but what they may not realize is that the average bagel surprisingly contains almost two teaspoons of added sugar. And, with 44 per cent of bagel eaters adding peanut butter and jam, they are in fact consuming the same amount of sugar found in the average doughnut or muffin.

Yogurt, perceived by many to be a healthy meal option, is the breakfast choice of one in five Canadians and one in four female respondents. And while plain yogurt packs a very modest sugar punch, most yogurt eaters opt for the high-sugar fruit bottom (48 per cent) and flavoured (38 per cent) varieties which can contain as much as six teaspoons of sugar in a single serving.

Simple substitutions are the solution

"Starting the day off with a healthy breakfast that also satisfies the taste buds is all about making the right choices, which include foods that are high in fibre and protein, and substituting high sugar options for lower sugar choices," says Rosenbloom. "Enjoy whole grain toast with a small amount of peanut or almond butter and add a low/no-sugar, all-fruit spread instead of jam. Opt for a plain yogurt and add fresh fruit and cereal with less than four grams of sugar per serving. If you have a sweet tooth, make your own breakfasts, like muffins, smoothies and oatmeal, using a low-calorie sweetenerlike SPLENDA."

"SPLENDA is unique in the world of low-calorie sweeteners because, unlike many other sweeteners, you can also cook and bake with SPLENDA," adds Rosenbloom. SPLENDA has the great taste of sugar and is suitable for the whole family. With eighty-one per cent of Canadians enjoying their breakfasts at home, SPLENDA has created a wide selection of delicious, lower sugar and, most importantly, easy-to-make recipes that can be found on www.splenda.ca.

About Splenda

SPLENDA(R) Brand Sweetener is made with sucralose, a low-calorie sweetener that is made from sugar, tastes like sugar but it's not sugar. It has an outstanding safety profile and is a good sugar alternative for the whole family. It does not contain aspartame. Over the past 20 years, more than 100 studies have been conducted to support the safety of sucralose. Today, millions of people around the world safely enjoy more than 4,000 foods and beverages sweetened with sucralose.

SPLENDA provides a good sugar-alternative for a healthy lifestyle without sacrificing taste.

SPLENDA Brand Sweetener is owned and marketed by McNeil Consumer Healthcare, a division of Johnson & Johnson Inc. McNeil Consumer Healthcare markets a broad range of well-known and trusted healthcare products, including products in the adult and pediatric pain relief, allergy, gastro-intestinal, nicotine-replacement and sugar substitute categories.

Vitamin D for people over 50: Background
From Health Canada -
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/context/evid-fond/vita_d-eng.php"

1. Issue
   The amount of vitamin D provided by the food intake pattern recommended in the revised Food Guide does not meet the Adequate Intake (AI) established by the Institute of Medicine of the National Academies for individuals over 50 years of age. Meeting the Adequate Intake for those 51 years and over through food sources alone is almost impossible without recommending unrealistic daily amounts of some foods. Thus, Health Canada recommends that in addition to following Canada's Food Guide, all adults over the age of 50 should take a daily vitamin D supplement of 10 micrograms (400 IU).

2. Role of Vitamin D
   Vitamin D is involved in bone health. The major role of vitamin D is the maintenance of serum calcium and phosphate concentrations within the normal range (IOM, 1997). Improved muscle strength, reduced fracture rates, and reduced rates of falling have been associated with higher levels of vitamin D in the body (Bischoff et al., 2003; Bischoff-Ferrari et al., 2004a, 2004b, 2005).Vitamin D may also play a role in the prevention of some cancers and offer a protective effect against certain autoimmune diseases (Munger et al., 2004; Gorham et al., 2005; Harris, 2005; Garland et al., 2006).
   
   Vitamin D deficiency impairs normal bone metabolism, leading to rickets in children and osteomalacia (undermineralized bones) or osteoporosis (porous bones) in adults (IOM, 1997).
   
   Vitamin D overdose is manifested by hypercalcemia (elevated calcium level in the blood). Prolonged exposure to excess vitamin D can lead to calcification of the kidney and other soft tissues including the heart, lungs and blood vessels (IOM, 1997).

3. Dietary Reference Intakes for Vitamin D
   The Dietary Reference Intakes (DRIs) are a set of scientifically based nutrient reference values for healthy populations. DRIs are based on indicators of good health and the prevention of chronic disease, as well as possible adverse effects of excess intakes of nutrients. There are several different types of reference values, each with different uses (see Appendix for definitions).
   
   Table 1 shows the Adequate Intake for vitamin D for men and women 19 years and over, as well as the Tolerable Upper Intake Level, as established by the Institute of Medicine (IOM) of the National Academies.
   
   Table 1. Dietary Reference Intakes for Vitamin D (IOM, 1997)

   Age groups	Adequate Intake (AI) (for men and women)	Tolerable Upper Intake Level (UL) (for men and women; chronic exposure)
   19-50 years	5 μg (200 IU) per day	50 μg (2000 IU) per day
   51-70 years	10 μg (400 IU) per day
   >70 years	15 μg (600 IU) per day

   Since the publication of the DRIs for vitamin D in 1997, there has been a large body of research published that indicates that vitamin D needs may be even higher than the AIs listed above.

4. Sunlight and Vitamin D
   Vitamin D is synthesized in the skin upon exposure to ultraviolet B (UVB) radiation. However, this synthesis is affected by latitude, season, time of day, age, sunscreen use, and skin pigmentation (IOM, 1997). In Canada, vitamin D synthesis in the skin is absent during the winter months (October to March), and for an even greater part of the year in far northern latitudes. This means that for a significant portion of the year, Canadians must rely on dietary intake of vitamin D to maintain adequate levels of vitamin D in the body.

5. Sources of Vitamin D in the Canadian Food Supply
   The major sources of vitamin D are fortified foods. In Canada, cow's milk and margarine must be fortified with vitamin D. Goat's milk, fortified plant based beverages (ex. fortified soy beverages), and some calcium-fortified orange juices are permitted to be fortified with vitamin D. Cheese and yogurt can be made with vitamin D-fortified milk, however, the final product does not contain as much vitamin D as fluid milk alone. The only natural sources of vitamin D in the Canadian food supply are fatty fish and egg yolks. Because it is a commonly-consumed food, fluid milk is a major dietary source of vitamin D.

6. Vitamin D Content of the Revised Food Guide
   The Food Guide's healthy eating pattern was developed through a process called modelling. In modelling, different combinations and amounts of food are tested until a nutritionally adequate pattern is found.
   
   Canada's Food Guide recommends 3 servings of Milk and Alternatives each day for adults over the age of 50. It is also recommended for all ages to "Have 500 mL (2 cups) of milk every day for adequate vitamin D."
   
   The results of modeling showed that even when following these recommendations, the food intake pattern does not meet the AI for vitamin D for men and women aged 51 to 70 and 71 and older.
   
   Trying to increase the vitamin D content of the modelled diets through food sources was deemed impractical because it would require consuming large amounts of specific foods on a daily basis.

7. Addressing the Vitamin D Shortfall in the Revised Food Guide
   Meeting the AIs for vitamin D for those 51 years of age and older is almost impossible without recommending unrealistic daily amounts of some foods. Supplements containing vitamin D can be used as a complement to foods to achieve the recommended levels of dietary vitamin D intake.
   
   Table 2 shows the approximate amount of vitamin D provided by the revised Canada's Food Guide for men and women aged 51 and over, as well as the extra vitamin D needed to meet the AI.
   
   Table 2. Meeting Needs for Vitamin D

   Age groups	Adequate Intake(AI) μg (IU)	Approximate Vitamin D provided by revised Food Guide (assuming 500 ml / 2 cups of fluid milk)	Extra vitamin D needed to meet AI μg (IU) (for men and women)
   51 -70 y	10 (400)	5 (200)	5 (200)
   71 y +	15 (600)	5 (200)	10 (400)

8. Recommended Amount of Supplemental Vitamin D
   The recommended amount is 10 μg (400 IU) of supplemental vitamin D daily. In addition to following the Food Guide, a 10 μg (400 IU) supplement will ensure that individuals over 50 years of age will meet the AI for vitamin D. It is recognized that a supplement of 10 μg (400 IU) will provide 5 μg (200 IU) more than the AI for people 51-70 years. However, daily intake of vitamin D will still be well under the UL of 50 μg (2000 IU). In addition, recommending a consistent amount of 10 μg (400 IU) for all ages over 50 years makes for ease of messaging.

9. Conclusions and Recommendations
   The need for vitamin D increases after age 50. It is difficult to meet the vitamin D recommendations for people over 50 years of age without recommending unrealistic daily amounts of some foods.
   
   The amount of vitamin D provided by Canada's Food Guide does not meet the Adequate Intake (AI) established for individuals over 50 years of age.  Adequate vitamin D is important for bone health and helps to reduce the risk of fractures in older adults.
   
   Therefore the following message recommending the use of supplements to achieve adequate intakes of vitamin D is included on the Food Guide: