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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 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!!

08/10/2025

Everyone talks about the “before and after.”

The truth is, getting to Point B isn’t a straight shot from Point A…

Especially if you’re a busy juggling work, kids, and trying to make time for yourself.
If you’ve ever heard of the term “messy middle”... it’s usually more like that :-)

The more realistic picture is that your journey is made up of lots of little steps. Every step…even the ones that feel like detours… holds a lesson.

And when you learn how to course-correct along the way, you start to build:
→ Self-trust
→ Resilience
→ Habits that last

And THAT is what actually gets you to your results — and helps you keep them.

What’s one thing you’ve learned on YOUR health & wellness journey?
Drop it below. I’d love to hear what has given you a lightbulb moment! 👇

08/09/2025

If you’re a very busy professional or I have no time to eat Super Mom… these swaps are for you 👇

Here’s why they’re worth it 👌
✅ Sourdough or Sprouted Grain Bread are great choices because they’re easier to digest, lower in gluten, supports gut health, and helps stabilize blood sugar.
✅ Steamed or Baked Proteins lower your intake of inflammatory oils, plus those cooking methods help preserve nutrients.
✅ Infused Water and Herbal Tea help you stay hydrated without added sugars.
✅ Nuts and Seeds are snacks that support your immune system (just be sure to watch your portion sizes). The serving size nut/seed butter is 2 tablespoons or 1/3 cup of trail mix.
✅ A Square of 72% and over Dark Chocolate satisfies your sweet cravings and delivers a healthy dose of antioxidants. It's the other food group for me!! 😍😍😍

Which swap are you trying first? Drop a comment and let me know!

📌 Save this post for the next time you’re at the store or planning meals.

08/05/2025

Your body could be trying to tell you something…

And the sooner you start paying attention, the easier it is to feel better.

Here’s where I have clients start:
Add more real food (protein, veggies, healthy fats — not just bars and snacks
Get more rest — even 30 minutes of extra sleep makes a difference
Swap out one sugary drink that’s not serving you or your brain health
Move a little more (no gym required)

Start with one thing. Keep it simple. Build from there.

Helpful? 📌 Save this post + follow me for real-life strategies that actually fit your lifestyle. 💪

08/04/2025

Tired of the same chicken. Steamed broccoli. Again? 😩

That’s why I made this:

Delicious Mediterranean-inspired meals that are packed with flavor and actually help you boost energy and support hormone balance without cutting carbs or giving up dinner.
These are the exact recipes I give my clients when they want to:

✅ Eat better
✅ Feel good
✅ And actually enjoy their food

No macros. No tracking. Just meals that make your body feel amazing and make your taste buds happy.

📥 Want in? Click [DOWNLOAD] to grab the free guide now.

08/03/2025

Your body talks to you every day… but if you’re like most super busy people , you tune it out.

Some days, it might be communicating with you with signals like:

❌ Bloating after meals
❌ Feeling tired even after a full night’s sleep
❌ That weird joint pain that shows up out of nowhere

But other days, you feel amazing:

🌿 You’re clear-headed
🌿 Your stomach feels light
🌿 You actually want to move your body?
I don’t know about you, but I want more of those “amazing” days!

The key to making that happen:
Pay attention. Listen to your body and start connecting the dots between your habits and how you feel…

Because everything it’s telling you is FEEDBACK.

And when you start giving your body more of the things that make it feel better… it gives you more of those amazing days right back.

What can you do today to feel better tomorrow? Drop it in a comment below, you never know who you might inspire! 👇

08/02/2025

Here’s a super-easy veggie-packed meal that fits any time of day: breakfast, brunch, lunch, or dinner — you pick!

The Anytime Salad is loaded with fiber, protein, and healthy fats to support your energy, your gut health, and your taste buds.
It's Semi-Homemade and Delicious!!
ANYTIME SALAD
(serves 1)
Dressing:
3 Tbsp salsa verde
½ Tbsp olive oil
2 Tbsp chopped cilantro or parsley
Whisk together in a small bowl.

🥗Salad:
2 cups greens
¼ cup roasted chickpeas
¼ cup canned black beans, rinsed
¼ avocado, sliced
1 large egg

Toss half the dressing with the greens, then top with chickpeas, black beans, and avocado.

Add the egg to your desired doneness (about 2-3 minutes).
Place the egg on the salad, drizzle with the remaining dressing, and enjoy!
(Fat: 19g | Carbs: 29g | Fiber: 11g | Protein: 15g)

Want more simple, Mediterranean-style meals to help you stay focused?
I’ve got BRAND NEW recipes with your name on it…

🎁👉 DM me the word “RECIPES” and I’ll send it to you!

07/29/2025

You don’t need a strict routine to stay on track this season — you just need a handful of go-to habits you can stick to.

You can definitely enjoy the BBQs, the late nights, or family gatherings and still feel good about living a healthy lifestyle.

The secret: Set yourself up with simple, go-to strategies that help you stay on track without feeling like you’re missing out.

This is how you stay consistent without overthinking it.

👉 Follow me for more real-life tips that actually help you feel good in your body without tracking every bite.”

"It's not about dieting, It's about Living!"-Karen Mayo

07/27/2025

If you think success means constantly doing MORE, pushing HARDER, and always reaching for more and more leading to BURNOUT.

It’s time to take a deep breath and relax those shoulders!

The real success — the kind you can live with long after you crush your goals — comes when you choose the simple wins… and keep choosing them every day!

Like:

✅ Adding protein and a healthy fat to every meal and snack to keep your energy steady.
Stop the low blood sugar and hypoglycemia. It's not healthy and most likely you are not sleeping.
✅ Getting 7 hours of sleep even if the to-do list isn’t done.
Sleep is important for Brain Health and Preventing Disease.
✅ Grabbing a handful of nuts instead of a candy bar.

This isn’t fancy or complicated… and yes, it does require a little stubborn discipline. But it works!

👉 Follow me for more real-life strategies to stay consistent without starting over every Monday.

07/23/2025

The "AHA" Moment is Awesome!!
There’s a moment when something just clicks and you realize…

“Oh wait—I’m really doing this!”

For Elizabeth, that moment came when she put that pair of pants on that had been in the closet since the end of last year and they fit perfectly.

It came from something way better:
"I learned how to eat for a healthy lifestyle for me… and I actually wanted to do it."

Before we worked together, she struggled with sticking with a meal plan because it felt restrictive and confusing.

So instead, we focused on:

👉 creating a plan that felt empowering and within her crazy schedule.

And from there, things snowballed. She didn’t just fit back into her favorite pants again and her energy improve

✅ She said she loved looking in the mirror again.
✅ She found it easier to eat healthy foods.
✅ She stopped waiting for Monday to ‘start over’ again.

Now, she’s LIVING PROOF that when your habits support your life—instead of taking it over—everything changes.

✨ Don’t wait for the perfect plan. Start with one small shift and watch what happens next.

DM me “START” if you’re ready to take that first small step.

07/22/2025

You’re not always gonna feel like it.

But that doesn’t mean you can’t stay consistent…

It just means you need a few go-to strategies for the days when motivation’s MIA.

👉 DM me “READY” and I’ll help you create a simple, doable plan that actually works for your life.

07/20/2025

There’s a myth that being healthy has to look like…

✅ Meal prep every Sunday
✅ 5 workouts a week
✅ Cutting out sugar, carbs, and anything remotely fun

But that version of “health” isn’t realistic for most people over the long term…

And (spoiler alert!) you don’t have to live like that in order to feel amazing.

KISS means keep it simple sexy!!

Things like:
💡 Going to bed early enough to get 8 solid hours of sleep.
💡 Tracking your water intake.
Friendly Reminder-half your body weight in ouces and not more than 100 ounces unless you're sweating or working out.
I weigh 140lbs so I'm drinking 70 ounces of water every day before 2pm. Drinking more water in the morning than in the afternoon. Slowly working yourself up to the amount for you.
💡 Rereading your goals at least once a week to stay focused and motivated!

These tiny habits might not look flashy on the outside…
But they’re foundational. And they help you stay consistent — and that's the key!

Simple isn’t just sustainable… it’s smart!

What’s one “boring but effective” habit you’re doubling down on this season? Drop it below—I want to cheer you on.

07/17/2025

Confession time! Just between us, I don’t wake up every day excited to make the “healthy choice.”

But there’s a big difference now. I stopped relying on motivation a long time ago! Because motivation is a fickle and unreliable little beast.

Instead, I ask myself:

👉 What’s ONE simple thing I can do today to move me closer to my goal?”

Some days, that “one thing” looks like:

✅ Grabbing a protein snack before I head out the door.
✅ Getting on the Bike for 10-25 minutes just to clear my head.
✅ Adding some veggies to whatever meal I’m already making.

The easier I make it, the more likely I am to actually do it… and the more I do it, the better I feel.

And that’s where you’ll find true motivation. You just need to “prime the pump.”

So if you’ve been waiting to “feel ready,” try this instead:
Ask yourself—what’s ONE simple thing I can do today?

And then go do that.

Drop your favorite “bare minimum” healthy habit in the comments—you never know who you will inspire (besides me)!
Need a little nudge to take that first step? DM me and we’ll get that party started!

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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