Trying to stay healthy on the road can sometimes be a bit of a nightmare ? you’re pushed for time, you’re in a strange environment with no common reference points or places to eat and you’re at your most vulnerable when energy levels get low and stress might get high.

Today’s guest is Karen Wojciechowski who knows first-hand the difficulties of taking care of yourself as an expat traveler. She’s left her native habitat in Perth Australia with her husband and after a stint in Canada is now living the digital nomad lifestyle in Chiang Mai, Thailand, where she has established her website www.realenergyfood.com offering advice and consultation on healthy eating.

We caught up with Karen where she talks about her experiences as an expat traveler and shares with us 7 tips for taking good care of yourself while you are traveling.

You’ll find Karen’s Facebook group where you can share advice and get tips at https://www.facebook.com/groups/realenergyfood

karen-on-the-go real-energy-food vietnam

What I learned from Karen’s interview:

  1. Drink lots of water. This may seem simple but is probably most people’s biggest let down. It can help reduce hunger pains and keep dehydration at bay. Particularly important if you have just changed climates from cold to warm and your body is still adjusting
  2. Choose your meal. Determine when you will be naughty or overindulge and be good for the rest of the day around it. Also don’t think if you make an unhealthy start you might as well write the day off by continuing to eat badly. You can soon balance the day out again
  3. Bring your own snacks. This not only helps with costs (especially in more expensive countries) but gives you that most important element of all control. If you can control your snacks you will resist the urge to grab anything on the go
  4. It doesn’t have to be long but just do something. Walking a new city you are in is not just a great way to see it but to get that exercise in. Karen has a step counter and can easily manage 30,000 strides while looking around. Keep your exercise shoes packed to make it easier and look out for some of those great 7 minute exercise apps that are available, and check out free fitness classes in new towns which might present different cultural experiences.
  5. Do meditation. This can help rebalance and destress you. Even just a few minutes helps. There are always travel downtime waiting for transport etc when you can manage a quick meditation. Again there are great apps that can help.
  6. Google healthy eating options before you go. It’s better to go armed with information that again gives you control then arriving uninformed and going in an unhealthy direction. Ask the locals who can also help you out when you arrive.
  7. Make health a priority. If you don’t focus on eating well and exercising each day it can soon get out of hand. If you make it a priority you have a better chance of getting the results you want and enjoying your travels more.

Check out this episode!

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