Health Secrets from Around the World: Part Two

In part two of our three part series, Health Secrets from Around the World, we explore the health benefits of incorporating maca and sardines into your diet.


Back in 2012, I traveled to Peru for an incredible 5 ½ day hike to the ancient city of Machu Pichu. Reaching altitudes of over 14,000 feet, my group and I traversed the Inca Trail through the spectacular Andes Mountains.

It was a challenging trek which demanded that we fuel our bodies with clean eating and nutrient-dense foods. Not only did we consume quinoa in every form imaginable (quinoa porridge, pancakes, soup, etc.), we also learned about the powerful benefits of the root vegetable maca.


Used in preparation for battle by the ancient Incan Warriors, who were known for their legendary strength, energy, and stamina, maca is a powerful adaptogen which means it supports your body’s ability to adapt to stress.

Rich in amino acids, complex carbohydrates, and vitamins and minerals, it also balances hormones and even boosts libido.

Healthy Tip: Add 1 tsp of Maca to your morning super smoothie to increase your energy and help you start each day strong.


When I visited Italy for the first time a few years ago, my family and I spent several days in Cinque Terre, a beautiful district of five towns on the Italian Riviera.

One evening, we went out to eat, and I asked the waiter for his recommendations. Without hesitation, he insisted that I order the grilled sardines with a lemon and herb dressing. Since I had never eaten sardines before, I was a little hesitant to try something so unfamiliar. But, I decided to take a risk, and I am happy I did.

Not only are they delicious but they’re incredibly healthy food. They may be small, but sardines are among the most nutrient-dense foods on the planet.


High in protein, they help satisfy your appetite and balance your blood sugar which is great for aiding your weight loss efforts. Plus, they’re one of the highest sources of anti-inflammatory omega-3 fatty acids, making them healthy food for your brain.

Sardines are packed with essential vitamins and minerals and have been a staple in the Mediterranean diet for hundreds of years; they are a great addition to your clean eating plan. This is especially true because of the mounting research showing the health benefits of consuming a Mediterranean style meal plan.

In fact, a recent study found that people consistently consuming a Mediterranean diet were both physically and mentally healthier as they age.

Healthy Tip: Consume wild-caught sardines 2-3 times per week with a big huge salad and look for sardines canned in either water or olive oil rather than soybean oil. It’s healthy eating made simple.

My travels have been a tremendous gift, and these health “secrets” have made a significant impact on my life. They’ve influenced the way that I design customized personal training and holistic weight loss plans for our members at our fitness center in Boston.

Having been a personal trainer in the fitness industry for over a decade, I’ve had the opportunity to use these principles to help people remain strong, energetic, and vital even into their 70’s.

If you’d like to learn more about how you can build healthy habits for life, we’d love to serve you. Schedule your complimentary strategy session with one of our expert Boston personal trainers.