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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!!

09/23/2025

Here’s your brain’s new favorite habit: 5 minutes of MVPA!

Just FIVE mins of Moderate Activity can improve your thinking, memory, and focus… especially if you’ve been sitting all day.

What counts?
Brisk walks, stair climbs, quick body exercises… anything that gets your heart rate up.

What’s your favorite brain booster?
Drop it below — and tag someone who’d love this reminder 👇

09/20/2025

This salad checks all the boxes:
✅ High-protein
✅ Fiber-rich
✅ Healthy fats
✅ Totally satisfying

It’s perfect for lunch when you want something satisfying but won’t weigh you down.

🥗 SALAD ASSEMBLY (makes 1 bowl)

1 large handful of mixed greens
¼ avocado, sliced
½ cup cooked quinoa
4–6 oz cooked shrimp/chicken
Optional: sliced cucumber, red onion, cilantro

🍋 ZESTY LIME VINAIGRETTE

1 tbsp olive oil
Juice of ½ fresh lime
1 tsp Dijon mustard
1 small clove of garlic, minced
½ tsp local honey or local maple syrup
Salt + pepper to taste

Whisk all vinaigrette ingredients together in a small jar or bowl.
Taste and adjust seasoning as needed.

If you’re are skiping lunch on busy days this is a fast, fresh option you can prep ahead or throw together in minutes.
Save this for your next meal prep day!

If you make it, tag me — I’d love to see your version 🥑

09/16/2025

Did you know that there's different types of hunger?

Understanding the different types of hunger…

You can start choosing meals that actually fuel your body instead of eating on autopilot, out of stress, or just because it’s “time.”

📌 Save this post + follow for real-life strategies that actually fit your life, work, and family life.

09/11/2025

Today on this Sept. 11, we pause to remember and honor the lives lost, the families forever changed, and the bravery shown by so many.

🙏 You are not forgotten.

09/09/2025

After 15 years of coaching many hundreds of busy men and women over 40 who’ve tried every diet out there these are the 5 lessons I come back to again and again.

They’re simple… but they change EVERYTHING when they click every day.

If you’re working on staying in control and calm these are the principles I’d start with.

Save this post for days you’re feeling discouraged as a reminder that you’re on the right track!

👉 And follow me for more real-life coaching strategies to help you feel strong, energized, and in control again.

09/06/2025

This is your new snack formula that keeps your energy stable between meals ... and it’s about to make life way easier.

Most people snack on just carbs alone (like fruit, crackers, or toast) and crash an hour later.

But a balanced approach keeps you full, focused, and feeling balanced.

✅ Choose 1 from each group:
Protein + Fiber + Healthy fat

✅ How much? Just use your hands: palm for protein, thumb for fats, handful for produce.

Got a go-to combo you love?

Drop it below 👇

09/04/2025

This week, I had a moment where I had to take my own advice.
Turns out, sometimes I’m right! ;-)

Here’s what happened:
✅ I was tempted to skip my morning workout -it's my stationary bike.
✅ But I always remind my clients that something is better than nothing
✅ So I changed into my workout pants, set a 10-minute timer, and got started.
✅ And yes, I felt way better afterward.

This is your reminder:
Showing up for yourself feels GOOD.
If you’re working on building consistency again, ask yourself:

How will “future” you feel if you do — or don’t — follow through on your commitments?

That question can shift everything.

Ever caught yourself needing your own pep talk?
Same HERE!!

😂 Drop your pep talk below — someone out there may need to hear it!

09/02/2025

If it feels like you can’t get any traction on your goals… It might be time to take a step back and look at the big picture to turn that around.

Feeling like a step back is exactly what you need.

Drop in "I'm Ready" the comments and let’s see if I can help you troubleshoot!

09/01/2025

👷 Here’s to rest, recharge, and recognizing all the hard work you’ve been putting in… on your goals, your health, and your life.

Happy Labor Day!

Enjoy the long weekend. You’ve earned it! 💪

08/31/2025

Shoutout to all my “more is more!” people … I *love* your enthusiasm.

But also, please remember:
Your body doesn’t actually get stronger or leaner during the workout.

It happens while you’re resting. While you’re recovering.
While you’re doing… LESS.

If you’re always “on,” eventually your body will tap out.

In fact, recovery is a key part of the process!

✅ Take at least one true rest day.
✅ Eat enough to support your body, especially protein and healthy fats at every meal and healthy snack.
✅ Make sleep a non-negotiable, it's also anti-aging. 😍❤️😍

Your progress depends on it.

💪 Follow me for simple, sustainable strategies that actually support your gut health and brain health goals — not burn you out.

08/28/2025

Growing up, my dad always said:

👉 Take care of the little things, and the big things will take care of themselves.
Back then, I didn’t really understand what that meant. But now, I find myself sharing that message with my clients all the time 😂

In the health and nutrition world, it’s easy to get caught up in the “big” goals… but it’s ALWAYS the smaller, daily choices that really move the needle.

Things like:
✅ Drinking more water (half your body weight in ounces).
✅ Choosing that piece of fruit instead of the cookie.
✅ Prepping tomorrow’s meals before sitting down to scroll through social media.

Those “little” things have a tremendous impact, plus they help you build confidence, trust in yourself, and momentum.

What’s a piece of advice from growing up that stuck with you? Share it below, I’d love to hear! 👇

08/26/2025

Drinking more water is GREAT... but if your water is full of plastic particles, bacteria, or filter gunk… you're not doing your body any favors.

If you’re working on:
✔ lowering inflammation
✔ balancing hormones
✔ boosting energy
✔ feeling better in your body

…it's a good idea to check in with your water.

Start with one small upgrade and build from there.

🔥Helpful?! If you want to lower the inflammation in your body, follow me for more real-life strategies and simple tweaks that actually move the needle on how you feel day to day.

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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