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Mindful Eating

Award Winning International Best Selling Author-"Mindful Eating"
Stop Dieting! Start Living! Program

Karen Mayo
Integrative Nutritionist
Award-Winning International Best Selling Author of "Mindful Eating" Thirty Days To a Whole New You"
Board Certified Integrative Nutrition Health & Lifestyle Coach
Board Certified Member of AADP (American Association of Drugless Practitioners)
Board Certified Brain Health Trainer Dr. Daniel Amen & The Amen Clinics
Clinical Certified Hypnotherapist
Board Certified Hormone Health & Gut/Brain Connection, Auto-Immune Disorders
Board Certified Personal Trainer
Board Certified Sports Nutritionist
Healthy Eating Specialist
Double Certified in Corporate Wellness
Natural Foods Chef
Bee-Keeper

My approach is not to dwell on calories, carbs, fats, and proteins. It is not to create lists of restrictions or good and bad foods. Instead, I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding. Together we reach your health goals in areas such as achieving optimal weight, reducing food cravings, increasing sleep, and maximizing energy. As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health. I support you in achieving all of your goals, from eating the right foods for your body to living an inspired lifestyle. I’ll introduce you to some of the healthiest foods on the planet!!

11/25/2025

Got 20 minutes?

That’s all you need for a full-body circuit that works strength, cardio, and core without wasting a second.

✅ Simple exercises you can do anywhere
✅ A pace that keeps your heart rate up without crushing you
✅ Total-body benefits in less time than it takes to scroll your feed

Perfect for ""YOU""who are serious about their fitness goals.
→ Busy days when your calendar is packed
→ Holiday weeks when “me time” feels impossible
→ Times you need a quick win to boost energy + mood

Save this one for the next time you catch yourself thinking, “I don’t have time to work out.” (Spoiler: you do. 😉)

Follow me for more tips to help you reach your fitness goals! 💪

Last week I shared a Picture of me with Billy Blanks Jr.
American Fitness Personality, Billy Blanks Jr. loves Mindful Eating.
His "Dance With Me" Fitness Classes ARE AWESOME!!
You Get Fit and Learn New Dance Moves. 🕺💃
Eat Mindfully!!
That's Great for Brain Health!! 🧠

11/19/2025

If your day looks like this:
→ Eat “clean” all day
→ Crush your to-do list
→ Do everything for everyone else…

Then crash into the kitchen at 9PM wondering why you suddenly need sugar, carbs, or a glass of wine…

You are not the only one.
Everyone gets cravings.
And they’re not a sign of weakness. They're SIGNALS…

Usually from your nervous system, your blood sugar, or your brain asking for a break.

That’s why I wrote about it in Mindful Eating, to help my readers figure out what’s actually causing your cravings (and how to get in food first.

Inside, you'll learn:
✅ Why cravings show up at specific times
✅ What your body might be trying to tell you
✅ Foods you can add in anytime a craving hits

Once you get what cravings are really about, they stop running the show.

American Fitness Personality, Billy Blanks Jr. loves Mindful Eating.
His "Dance With Me" Fitness Classes ARE AWESOME!!
You Get Fit and Learn New Dance Moves. 🕺💃
Eat Mindfully!!
That's Great for Brain Health!! 🧠

👉 Click to go to Amazon.
https://www.amazon.com/Mindful-Eating-Thirty-Days-Whole/dp/150234856X

11/18/2025

If you’re craving a very specific food (not just any food) that’s one of the biggest clues it might be emotional/stress eating.

Especially if it hits fast, feels urgent, or shows up every time you want to mentally check out.

When you learn to check in instead of check out of your body’s cues you take back control.

This is especially important if you’re juggling caregiving on top of all other work, home, and family responsibilities.

Save this post so you can come back to it when you need it 💛

11/15/2025

These 𝗕𝗮𝗸𝗲𝗱 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗣𝘂𝗺𝗽𝗸𝗶𝗻 𝗣𝗶𝗲 𝗕𝗶𝘁𝗲𝘀 taste like fall in a bite, but with enough protein and fiber to keep you satisfied.

They’re quick to make, freezer-friendly, and perfect for snacks, dessert, or even breakfast on the go!

Baked Protein Pumpkin Pie Bites
(Makes 12)

1 cup canned pumpkin purée
1 cup oat flour or blended oats
½ cup vanilla protein powder
¼ cup nut butter
2 Tbsp local maple syrup or local honey
1 tsp pumpkin pie spice
½ tsp cinnamon
1 tsp baking powder
Pinch of salt

Preheat your oven to 350°F and line a muffin tin with muffin liners or lightly mist with baking spray.

Mix all ingredients in a bowl until smooth and evenly combined.

Divide batter into 12 mini muffin cups.

Bake for 15-18 minutes, or until a toothpick comes out clean. Let cool for 10 minutes before removing from pan.

Nutrition (per bite, approx.): Calories: 95 | Fat: 3.5 g | Carbs: 11 g | Fiber: 3 g | Protein: 6 g

Save this recipe and tag me with your pics. 👇

11/13/2025

This week, I felt proud of myself for getting through a busy, stressful week without missing an exercise session.

It reminded me that small commitments add up to big results. Going when it fits into my schedule has been a game changer for me. Everyone is different so this is what works for me.

Now I don’t have to start over feeling frustrated with myself.
Instead, I get to build on the progress I’ve already made.

These little wins aren’t super flashy, but they stack up over time in a big way…
And sometimes, I think we forget that!

What’s something you’re proud of this week?
Drop it in the comments 👇

11/11/2025

Today, on this Veterans Day, we pause to honor the bravery and sacrifice of those who served, and those who continue to serve.

We remember, with gratitude, the freedoms their courage has protected. 🇺🇸💙

Never Forget!! ❤️🤍💙

11/10/2025

Most of us don’t need more things to do in the morning…

What we need is a more effective wind-down strategy.

Try this 5-step nighttime routine and notice how different your energy feels tomorrow.

Save this post and follow me for more strategies for busy executives over 40 struggling to find time for self-care.

11/08/2025

My Favorite Brain and Body Exercise Today and Everyday:

Ask me for my favorite exercise lately and I'll tell you "it's turning on my favorite music and getting into the kitchen or a sing along in the car-by myself" 😂

Why? Because lowering stress is key to calming the nervous system plus as a coach, there are so many ways to make it less challenging for my clients.

What is your favorite way to reduce stress during the day?
Let me know in the comments!

11/07/2025

Ever find yourself halfway into a bag of chips or pint of ice cream and suddenly think: “Wait… what am I even doing right now?”

It’s like you go into autopilot:
→ Open pantry
→ Scan shelves
→ Snack… even if you’re not actually hungry 😬

And then comes the guilt.
“I was doing so well…
“Why can’t I control this?”
“Ugh this always happens.”

Well here’s what you need to know:
Cravings are a MESSAGE from your body…

And when you know how to listen, everything gets easier.

That’s why I wrote a chapter about this in Mindful Eating an easy read that shows you what your cravings are actually trying to tell you about which vitamins and minerals you might be missing.

Inside you’ll find:
✅ What cravings like sugar, salt, wine, and carbs might really mean
✅ A 3-step response you can use in real life
✅ A cravings tracker to help you spot patterns (and finally feel in control again)

Ready to figure out what your cravings mean?
https://www.amazon.com/Mindful-Eating-Thirty-Days-Whole/dp/150234856X

11/06/2025

Mary thought she was going to have to give up all her favorite foods…

She pictured endless salads with dry chicken breast, no bread, no dessert, and definitely no Friday pizza nights.

The truth: That's not my coaching style, it's not realistic.
"It's not about dieting, it's about living!"-Karen Mayo
(That's why I trademarked it a long time ago.)

Here’s what we did:
✅ Calculated what her body actually needed to feel good
✅ Balanced her meals so cravings naturally declined.
✅ She was able to make space for the foods she loves and still feel good about it.

Fast-forward in just a few months…
She’s down 17 pounds, sleeping better and feeling confident in her clothes again.

AND she actually looks forward to planning meals, because now they work for her real life!

If you’ve been putting off taking care of your health because you think it means restriction…You might be surprised at how much freedom you can have when you have the right plan!

Want the plan that works for you?

I have opened up three spaces for you before the holidays.
Start the New Year with A New Mindset!!

11/04/2025

Cravings can feel random, but often, they’re just your body trying to send you a message especially if you’re a woman going through hormonal changes.

Your body might need energy, a more balanced snack, or just a moment to chill out.

That’s exactly what The Cravings Decoder will help you figure out…

Save this post to come back to when cravings strike.

10/31/2025

Happy Halloween! 🎃👻

Whether you’re handing out candy, walking around with your kids, or pretending you’re not home, I hope your day is full of fun (and more treats than tricks!).

Drop a 🍫 if you’re team “chocolate!”

Address

White Plains, NY
10523

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

https://karenmayo.com/

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