Mindful Eating

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 Cert

ified 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!!

I used to spend up 60 to 90 minutes at the grocery store for my “big shop” every week… wandering aisles like I was on so...
05/13/2026

I used to spend up 60 to 90 minutes at the grocery store for my “big shop” every week… wandering aisles like I was on some kind of scavenger hunt.

Nearly everyone trying to eat healthy can probably relate.

I'd pick something up, flip it over, read the label, put it back, grab something else, compare them, Google an ingredient I didn't recognize… and the whole thing made "eating healthy" feel way harder than it needed to be.

What changed? I started looking for just a few key things that actually matter.

Now I'm in and out in 30 mins with a cart full of stuff I actually feel good about.

Here's what I focus on now:
✅ Keeping a short list of staple foods I buy every time
✅ Recognizing marketing tricks that make ultra-processed foods look healthy
✅ Scanning labels for two or three red flags
✅ Choosing foods that can work across multiple meals during the week

Not only has it made shopping easier, I’m saving a ton of time every week.

🛒 What labels are you reading lately?

One of my clients told me she’d been buying the same “healthy” granola for years…Until one day she flipped it over and a...
05/13/2026

One of my clients told me she’d been buying the same “healthy” granola for years…

Until one day she flipped it over and actually looked at the label.
Her exact words? “Wait… I’ve been eating HOW much of this?” 😅

That moment changes everything…
Because most “healthy” foods aren’t actually what they seem —they’re just really well marketed.

So I created a FREE Grocery Store Survival Guide to help cut through all of it.

Inside, you’ll learn:
✔️ A simple 60-second scan to read any label fast
✔️ What to look for (+ what to ignore)
✔️ How to avoid the biggest grocery store traps

It takes less than 60 seconds… and it completely changes how you shop!

👉 Cl

If you haven't seen the scale move in weeks this is your reminder that a plateau is a sign your hard work has paid off.T...
04/28/2026

If you haven't seen the scale move in weeks this is your reminder that a plateau is a sign your hard work has paid off.

That’s a good thing.
Here’s what I tell clients who want to move past a plateau without burning themselves out:
• Reassess calories instead of slashing them
• Change up workouts to create a new challenges
• Look beyond workouts and address sleep, stress, and daily movement

Fat loss and progress don’t come from pushing harder forever. They come from knowing when to adjust.

Want my Quick Guide to Beating Plateaus to keep the results coming? Grab my guide by DMing me the word PLATEAU and I’ll get it over to you ASAP!

This is one of those meals that feels fancy but takes very little effort.If you’re ready for a dinner that’s light, sati...
04/25/2026

This is one of those meals that feels fancy but takes very little effort.

If you’re ready for a dinner that’s light, satisfying, and actually leaves you feeling good afterward, this one’s a go-to.

These Spring Lemon-Herb Salmon Bowls are easy to customize, packed with flavor, and perfect for busy nights when you want a solid, nourishing meal.

Lemon-Herb Salmon Bowls
Serves 2–3
🍣 For the salmon:
1–1.5 lbs Sock-eye Salmon, cut into portions
1 Tbsp olive oil
Zest and juice of 1 lemon
1–2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried dill (or 1 Tbsp fresh)
Salt & pepper to taste

🥣 For the bowls:
2–3 cups cooked rice or quinoa
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1 big handful of spinach or arugula
Optional add-ins: sliced avocado, feta cheese, chickpeas, fresh herbs

👉 Heat oven to 400°F and line a baking sheet with parchment.
Mix olive oil, lemon zest and juice, garlic, oregano, dill, salt, and pepper. Spoon over salmon. Bake for 12–15 minutes, until salmon flakes easily.

Assemble bowls with grains, greens, veggies, and any extras you like.
Top with salmon and drizzle with any remaining lemon-herb sauce.

Estimated macros per serving, assuming 3 servings, using salmon + rice + veggies only: 430 calories; 34g protein; 36g carbs; 15g fat

Customize it: Add more veggies, swap chickpeas, or use chicken if salmon isn’t your thing.
💪 Save this post so you can try it later, and follow for more recipes that fuel your energy and support your goals!
Love recipes like this?

If you’re over 50 ready to get stronger and feel amazing, my Get Fit Program or the 28-Day Spring Clean Eating Program gives you simple, delicious meal ideas and the structure you need to lose fat, clear thinking, you will look younger and stay consistent.

What’s your favorite thing about this time of year?This is the month that I really feel the seasons change.For me, it’s ...
04/23/2026

What’s your favorite thing about this time of year?

This is the month that I really feel the seasons change.

For me, it’s a time to get outside more and enjoy the sun.

I love that because it helps lift my mood and makes it easier to stay active.

👉 Follow for health strategies for men and women 50+ who want to feel fitter, leaner, and more energized.

If you’re someone who crashes by 2 p.m. and thinks it’s just “getting older”...Before you cut more carbs or load up on c...
04/21/2026

If you’re someone who crashes by 2 p.m. and thinks it’s just “getting older”...

Before you cut more carbs or load up on caffeine again, try this instead:
✔️ Get sunlight before breakfast
✔️ Prioritize protein at breakfast
✔️ Move your body for 5–10 minutes

All before 11 a.m.!
These 3 simple shifts can boost your energy, mood, and focus.

💬 Which one are you trying this week?
✅ Share this with a friend struggling with low energy
✅ “Like” if you try this and it works for you

When weight loss stalls, most people try the same thing:👉 Eat less👉 Work out more👉 Push harderBut that’s not always the ...
04/15/2026

When weight loss stalls, most people try the same thing:
👉 Eat less
👉 Work out more
👉 Push harder

But that’s not always the answer.

Most of the time, a plateau just means your body has gotten used to what you’ve been doing.

And breaking through it usually comes down to making a few smart tweaks.

That’s exactly why I made this FREE Plateau Breakthrough Cheat Sheet.

Inside you'll find:
✔️ 11 ways to restart progress
✔️ The most common reasons results stall
✔️ Simple tweaks that can make a big difference

👉 Click [DOWNLOAD] and I’ll send it your way.

If you’re tired of restrictive eating, this is your permission slip to stop eliminating entire food groups… and start ad...
04/14/2026

If you’re tired of restrictive eating, this is your permission slip to stop eliminating entire food groups… and start adding instead.

Here’s what I recommend to clients who want to lose stubborn belly fat without feeling deprived:

🍳 Boost protein earlier in the day
🥬 Sneak in more fiber and veggies
🥑 Include healthy fats so meals actually satisfy you

💡 Try this: Pick one of your go-to meals and upgrade it with one simple add-on this week.

Want more realistic strategies and accountability?
👍 Save this post so you can come back to it anytime.
👍 Follow for more strategies to feel your best!

If you’re over 40 trying to lose stubborn fat but it’s been a few weeks since you’ve noticed any changes, chances are yo...
04/11/2026

If you’re over 40 trying to lose stubborn fat but it’s been a few weeks since you’ve noticed any changes, chances are your body has adapted to your routine.

Instead of doing more, try doing something slightly different.

This checklist is how I help clients restart progress without burning themselves out:

✔️ Small nutrition adjustments
✔️ A fresh training stimulus
✔️ Better recovery
✔️ More everyday movement

You don’t need to overhaul everything at once.
💡Try this:

→ Pick ONE area to start with
→ Focus on it for 2-3 weeks.
→ Reassess.

One of the easiest nutrition changes I recommend to my clients has NOTHING to do with cutting stuff out.Instead, I recom...
04/09/2026

One of the easiest nutrition changes I recommend to my clients has NOTHING to do with cutting stuff out.

Instead, I recommend they upgrade meals they were already eating anyway.

It’s so much more exciting to think about ADDing things to your meals vs. SUBTRACTing them!

Most of the time, that means adding more protein and fiber so meals are more filling and satisfying.

This can be as simple as adding veggies to scrambled eggs, adding veggies to quinoa pasta, or pairing fruit with Greek yogurt or nuts.

Here’s why it works: Most people don't struggle because they're eating “bad” foods.

They struggle because their meals aren’t nutrient dense and they don't actually satisfy them… so they end up tired, craving snacks, and thinking they just need more willpower.

If you're trying to eat healthier, start here. Just make what’s on the plate work harder for you!

Ready to make a change? My Fit for Life coaching program helps us over 40 trying to lose stubborn fat and get their energy back.

👉 Want more info? Just DM me and I’ll get the details over to you ASAP.

If you’re over 40 and been doing all the “right things" but it feels like you’re spinning your wheels…It’s probably time...
04/07/2026

If you’re over 40 and been doing all the “right things" but it feels like you’re spinning your wheels…

It’s probably time to refocus.
✔️ The minimum effective dose
✔️ Workouts that leave you feeling stronger (not exhausted)
✔️ Recovery strategies that calm your system, paving the way for change.

💡 Progress isn’t about pushing harder…
It’s about getting strategic with what works, and letting the rest go.

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White Plains, NY
10523

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