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