8:45 pm. Right on time. The guide arrives to walk you through the Medina. Together, you navigate the narrow, dimly lit streets. As you turn the corners through the old city, the Medina becomes a labyrinth. Smoke from food vendors fills the air as men gather to talk over a shared meal. Their eyes catch yours as you curiously scan the foreign city. After a series of turns to the Medina’s blue gate, you take a left and reach Nur – the most expensive restaurant in Fes.

My first stop was the butcher. I don’t speak French and was unable to communicate what I wanted. Luckily, a young man behind me spoke English and kindly translated. The chickens weren’t ready – they needed to roast for another 30 minutes – but the butcher promised he’d set aside two. Next, I was off to the market.

There are three major components – nutrition, exercise, and sleep when discussing health and weight management. But which is most important?

Often times we’re looking for a quick fix, or that one pill, that will solve all our health problems. You know — the latest fad diet, a meal replacement, or a powerful vitamin that’ll heal you from the inside out. We’ve heard it all. But let’s start with one simple question – do you even need a multivitamin?

Generally, we’re so concerned with ‘what’s for dinner?’ when we’re planning to feed others, eat with friends or dine out but what happens when we only have one mouth to feed – our own?

As you walk down the narrow, uneven cobblestone street of Via della Madonna dei Monti in Rome’s hip Monti neighbourhood you’re surrounded by Italian buildings from different ages. Buildings that house generations and are home to street level bars and restaurants. Just a ten-minute walk from the Colosseum, the last thing you’d expect to find is a cafe devoted to avocado.

Research suggests that consuming about 2 Tbsp of EVOO daily, in conjunction with a healthy diet and exercise, may reduce the risk of heart disease and overall cancer incidence while preventing overweight and obesity, neurodegenerative diseases, and type 2 diabetes. It may also reduce inflammation and stimulate immune health and longevity.

Individual guides for quick, flawless shopping at Whole Foods, Trader Joe’s, and Costco. Print them out or pull them up on your phone — either way, they’ll have you in and out of the store in no time. Plus, all ingredients are batch cook friendly and 52 Weeks approved!