- 1. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Your Most Valuable Asset ~ YOU ~ Feb 6, 2014
Nicole Cairns, RHN, HBSc, BEd. Money 50/50: Insider Advice for
Today's Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted
Rogers School of Management 1 of 36 money5050.com
2. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Integrated Benefits and Wellness Solutions
... as a Business Strategy Money 50/50: Insider Advice for Today's
Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted Rogers
School of Management 2 of 36 money5050.com 3. Thorpebenefits Health
& Wellness Inc. 2014thorpebenefits.com Agenda Investing in your
most valuable asset through Nutrition Exercise Stress management
Sleep Money 50/50: Insider Advice for Today's Topsy-Turvy Times Feb
6, 2014 Presented live at the Ted Rogers School of Management 3 of
36 money5050.com 4. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Your Health & Wellness Bucket The Rest
Is Up To Us Down or Up Life so farGenes Money 50/50: Insider Advice
for Today's Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted
Rogers School of Management 4 of 36 money5050.com 5. Thorpebenefits
Health & Wellness Inc. 2014thorpebenefits.com What do we need
to be productive/effective? PRODUCTIVITY Happiness (confidence)
Brain Power MobilityPresence Energy Money 50/50: Insider Advice for
Today's Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted
Rogers School of Management 5 of 36 money5050.com 6. Thorpebenefits
Health & Wellness Inc. 2014thorpebenefits.com How? HOW?
Physical Activity Nutrition Health Screenings Mental Health Sleep
Money 50/50: Insider Advice for Today's Topsy-Turvy Times Feb 6,
2014 Presented live at the Ted Rogers School of Management 6 of 36
money5050.com 7. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Small Changes Gradually Habit support Money
50/50: Insider Advice for Today's Topsy-Turvy Times Feb 6, 2014
Presented live at the Ted Rogers School of Management 7 of 36
money5050.com 8. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Nutrition Money 50/50: Insider Advice for
Today's Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted
Rogers School of Management 8 of 36 money5050.com 9. Thorpebenefits
Health & Wellness Inc. 2014thorpebenefits.com Fat and Starving
Vs Healthy and Satisfied Money 50/50: Insider Advice for Today's
Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted Rogers
School of Management 9 of 36 money5050.com 10. Thorpebenefits
Health & Wellness Inc. 2014thorpebenefits.com Maximize
Nutrients Minimize Garbage Money 50/50: Insider Advice for Today's
Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted Rogers
School of Management 10 of 36 money5050.com 11. Thorpebenefits
Health & Wellness Inc. 2014thorpebenefits.com Food for Thought
Money 50/50: Insider Advice for Today's Topsy-Turvy Times Feb 6,
2014 Presented live at the Ted Rogers School of Management 11 of 36
money5050.com 12. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Maximize Whole Foods Money 50/50: Insider
Advice for Today's Topsy-Turvy Times Feb 6, 2014 Presented live at
the Ted Rogers School of Management 12 of 36 money5050.com 13.
Thorpebenefits Health & Wellness Inc. 2014thorpebenefits.com
Blood Sugar: slow vs. fast Damage to cells Increased TGs,
cholesterol Fat storage Energy crash More sugar cravings Lowered
brain function Stress hormones releasedNICE AND EASY. Money 50/50:
Insider Advice for Today's Topsy-Turvy Times Feb 6, 2014 Presented
live at the Ted Rogers School of Management 13 of 36 money5050.com
14. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Sugar Vastly reduce sugar intake Deserts
Sugary drinks White pasta White bread White rice Cereals : Sucrose,
glucose, fructose, dextrose, maltose Other examples: Hydrolyzed
starch, grape juice, malt sugar, rice syrup, evaporated cane juice,
dextrin, maltodextrin, organic sugar Money 50/50: Insider Advice
for Today's Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted
Rogers School of Management 14 of 36 money5050.com 15.
Thorpebenefits Health & Wellness Inc. 2014thorpebenefits.com
Drinking your calories Amount of sugar per 250 mL 10 teaspoons10.5
teaspoons 5.75 teaspoons 7.5 teaspoons 7.5 teaspoons Money 50/50:
Insider Advice for Today's Topsy-Turvy Times Feb 6, 2014 Presented
live at the Ted Rogers School of Management 15 of 36 money5050.com
16. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Maintain your Energy & Mood Reduce sugar
Hydrate Small frequent meals Fiber & Protein & Fats Energy
foods veggies and fruit Money 50/50: Insider Advice for Today's
Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted Rogers
School of Management 16 of 36 money5050.com 17. Thorpebenefits
Health & Wellness Inc. 2014thorpebenefits.com Fat is Back Brain
and nervous system Fuel source for organs Fuel source for activity
Cellular membrane health Hormone production Absorption of fat
soluble vitamins Blood sugar regulation Satiety Money 50/50:
Insider Advice for Today's Topsy-Turvy Times Feb 6, 2014 Presented
live at the Ted Rogers School of Management 17 of 36 money5050.com
18. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Fats: Good & Bad The Bad Avoid Trans
Fats: Hydrogenated Partially hydrogenated Shortening modified
interesterified fractionated Avoid Refined Oils: (corn, safflower,
sunflower, canola, vegetable) Degumming Refining Bleaching
De-odorizing The Good Unrefined Oils: Coconut oil Butter Olive oil
(extra virgin) Nuts & nut butters Seeds Avocado Omega 3 Foods:
sardines, walnuts, flax seeds, chia seeds, hemp seeds, sea
vegetables, marine oils Money 50/50: Insider Advice for Today's
Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted Rogers
School of Management 18 of 36 money5050.com 19. Thorpebenefits
Health & Wellness Inc. 2014thorpebenefits.com Improve Digestion
Chew mindfully & slowly while relaxed Money 50/50: Insider
Advice for Today's Topsy-Turvy Times Feb 6, 2014 Presented live at
the Ted Rogers School of Management 19 of 36 money5050.com 20.
Thorpebenefits Health & Wellness Inc. 2014thorpebenefits.com
Preparation 1. Plan - Make a list 2. Grocery Shop 3. Have
containers (tupperware, zip lock) 4. Have healthy snacks on hand
(nuts, fruit, veggie packs, yoghurt, cottage cheese) 5. Double or
Triple Up & Freeze or eat leftovers 6. Do it on the weekend 7.
Buy ready made e.g. Pre chopped veggies, washed greens 8. Soups or
stews for the week 9. Slow Cooker 10. Frozen fruits and veggies 11.
Superworks Money 50/50: Insider Advice for Today's Topsy-Turvy
Times Feb 6, 2014 Presented live at the Ted Rogers School of
Management 20 of 36 money5050.com 21. Thorpebenefits Health &
Wellness Inc. 2014thorpebenefits.com Suggested Challenges: 1.
Eliminate all pop, juice, and sugared drinks 2. Eat a quality
afternoon snack 2 - 4pm 3. Drink 2 cups of water upon waking 4. Eat
a breakfast with protein, good fat, fibre and natural nutrients 5.
Avoid artificial sweetners 6. Eat 4-8 cups of a variety of
vegetables daily 7. Include 20 grams of quality protein at lunch
and dinner 8. Include a serving of good fats at lunch and dinner 9.
Include higher fibre, nutrient-dense starches at dinner Money
50/50: Insider Advice for Today's Topsy-Turvy Times Feb 6, 2014
Presented live at the Ted Rogers School of Management 21 of 36
money5050.com 22. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Physical Activity Money 50/50: Insider
Advice for Today's Topsy-Turvy Times Feb 6, 2014 Presented live at
the Ted Rogers School of Management 22 of 36 money5050.com 23.
Thorpebenefits Health & Wellness Inc. 2014thorpebenefits.com
Risks of Not Exercising 250,000 people die prematurely every year
due to lack of physical activity. Many diseases stem from an
inactive lifestyle: high blood pressure, cancer, diabetes, &
many musculoskeletal conditions. Being sedentary increases the risk
of a heart attack or stroke by the same amount as smoking. Money
50/50: Insider Advice for Today's Topsy-Turvy Times Feb 6, 2014
Presented live at the Ted Rogers School of Management 23 of 36
money5050.com 24. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Benefits of Exercise Weight control Better
quality of life Decreased risk of heart attack and stroke
Preventing osteoporosis Controlling chronic conditions, such as
asthma and arthritis Reduced risk of major illnesses such as
diabetes & colon cancer. Increase levels of HDL (good
cholesterol), lower blood pressure Boost the immune system.
Increases your lung capacity, intellectual capacity, &
productivity. Alleviates stress and depression Reduce signs of
aging Money 50/50: Insider Advice for Today's Topsy-Turvy Times Feb
6, 2014 Presented live at the Ted Rogers School of Management 24 of
36 money5050.com 25. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Productivity NASA study Productivity of
non-exercising office workers decreased 50% during the final two
hours of the work day Exercisers worked at full efficiency all day
Overall 12.5% difference in productivity Money 50/50: Insider
Advice for Today's Topsy-Turvy Times Feb 6, 2014 Presented live at
the Ted Rogers School of Management 25 of 36 money5050.com 26.
Thorpebenefits Health & Wellness Inc. 2014thorpebenefits.com
Tips Anytime, Anywhere, Anyhow Optimally frequently throughout the
day 6 hours per week 20/20 rule Cardio 50% Strength 30% Flexibility
20% Exercise Types Money 50/50: Insider Advice for Today's
Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted Rogers
School of Management 26 of 36 money5050.com 27. Thorpebenefits
Health & Wellness Inc. 2014thorpebenefits.com Managing Stress
Money 50/50: Insider Advice for Today's Topsy-Turvy Times Feb 6,
2014 Presented live at the Ted Rogers School of Management 27 of 36
money5050.com 28. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Optimal Stress Bored Optimal Overload Stress
Productivity Money 50/50: Insider Advice for Today's Topsy-Turvy
Times Feb 6, 2014 Presented live at the Ted Rogers School of
Management 28 of 36 money5050.com 29. Thorpebenefits Health &
Wellness Inc. 2014thorpebenefits.com Symptoms Physical Muscle
tension Fatigue Indigestion Sleep difficulties Feelings Moodiness
Depression Apathy Irritable / angry Thinking Low self esteem
Difficulty concentrating Worrying Racing thoughts Behaviour
Increased smoking / drinking Poor job performance Neglecting
responsibilities Crying / yelling easily Money 50/50: Insider
Advice for Today's Topsy-Turvy Times Feb 6, 2014 Presented live at
the Ted Rogers School of Management 29 of 36 money5050.com 30.
Thorpebenefits Health & Wellness Inc. 2014thorpebenefits.com
Consequences High levels of cortisol become toxic The immune system
is impaired Cardiovascular disease increases Greater loss of
neurons and diminished production of new neurons Memory, mood and
mental functions are diminished Money 50/50: Insider Advice for
Today's Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted
Rogers School of Management 30 of 36 money5050.com 31.
Thorpebenefits Health & Wellness Inc. 2014thorpebenefits.com
Proactive/Preventative Tips Humour Exercise Relaxation Nutrition
Self-Talk Energy Balance Sleep Change situation, perspective or
behaviour Money 50/50: Insider Advice for Today's Topsy-Turvy Times
Feb 6, 2014 Presented live at the Ted Rogers School of Management
31 of 36 money5050.com 32. Thorpebenefits Health & Wellness
Inc. 2014thorpebenefits.com Reactive Tips Breathing (count 4
inhale,6 exhale) Exercise Calming Imagery Mindful walking Humour
Smile Money 50/50: Insider Advice for Today's Topsy-Turvy Times Feb
6, 2014 Presented live at the Ted Rogers School of Management 32 of
36 money5050.com 33. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Sleep Money 50/50: Insider Advice for
Today's Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted
Rogers School of Management 33 of 36 money5050.com 34.
Thorpebenefits Health & Wellness Inc. 2014thorpebenefits.com
Sleep Tips Sleep Tea Magnesium Blood Sugar: Protein & sugary
food Hydration Lower Temperature Dim Lights early Total darkness
Routine Lower Stress Screen time Avoid Caffeine Relaxation
activities Money 50/50: Insider Advice for Today's Topsy-Turvy
Times Feb 6, 2014 Presented live at the Ted Rogers School of
Management 34 of 36 money5050.com 35. Thorpebenefits Health &
Wellness Inc. 2014thorpebenefits.com Invest in Yourself What
difference can 1% make? What will your next 1% be? Money 50/50:
Insider Advice for Today's Topsy-Turvy Times Feb 6, 2014 Presented
live at the Ted Rogers School of Management 35 of 36 money5050.com
36. Thorpebenefits Health & Wellness Inc.
2014thorpebenefits.com Thank You Money 50/50: Insider Advice for
Today's Topsy-Turvy Times Feb 6, 2014 Presented live at the Ted
Rogers School of Management 36 of 36 money5050.com