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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!!

12/30/2025

Resolutions don’t create change…. habits do!

The easiest way to set yourself up for a stronger 2026 isn’t with a crash meal plan.

It’s with consistent daily deposits.
→ Reflect
→ Choose your actions
→ Set up your environment for success
→ Hire an accountability coach, just like me.
I have 5 spots open for the new year.
Grab one before they are gone for another 6 months.

Small steps lead you to big results later.
What’s one new habit, action, or goal you’re going to be working on in 2026?
Drop me a DM and let me know.
I love hearing what you’re working toward!

12/27/2025

It’s tempting to curl up and stay indoors all winter, but even a quick walk outside has lots of healthy benefits.

🌬️ The cold air wakes you up and feels refreshing.
⏱️ You can often exercise longer without overheating, boosting your endurance.
☀️ Sunlight supports mood, vitamin D, and your sleep cycles.
🛡️ Regular exercise outdoors strengthens your immune system.

💬 What are your favorite outdoor activities?

12/26/2025

Happy Kwanzaa!
May this week of unity, purpose, creativity, and joy nourish your spirit, your family, and your community.

12/26/2025

Happy Boxing Day!
Whether you're unwinding, shopping, or simply doing nothing, we hope it’s exactly what you need. 🎁

12/25/2025

🎄Merry Christmas from all of us at Karen Mayo Enterprises, "A Wellness Company"!

We wish you a day filled with warmth, joy, and the kind of peace that only this season can bring.

A Healthy Lifestyle Can Be Easy & Enjoyable!

Cheers to A Peaceful Day!

12/24/2025

Christmas Eve!
Reflection & Celebration!!

Reflect on your journey over the past 24 days and how self care has impacted your holiday season. Take a moment to recognize your progress and celebrate small wins.

Instructions:
Set aside 15 minutes in a peaceful space. Consider lighting a candle or putting on relaxing music to set the mood.
Reflect on the self-care practices you tried, the moments that brought you joy, and any changes you’ve noticed in yourself.
Write a few sentences on what you’re most proud of and one thing you’d like to carry into the new year.

Take a selfie to capture this moment of pride, or snap a photo of your reflection journal to remind you of your journey. This can serve as a visual reminder of your commitment to self-care.

12/23/2025

23rd Day of Advent
De-Stress with Tea Time
Brew a cup of your favorite herbal tea (think peppermint, chamomile, or spiced holiday blends) and savor it mindfully for 10 minutes. Let this be a time of total relaxation.

Instructions:
Choose your favorite calming tea and prepare it with intention. As it steeps, enjoy the aroma and warmth radiating from the cup.
Find a cozy spot and sip the tea slowly, feeling its warmth and savoring each sip.
Notice how each sensation makes you feel, using the moment to pause and release any remaining holiday stress.

Create a calm environment by sitting in your self-care corner, lighting a candle, or listening to soft music as you enjoy your tea.

12/23/2025

The holidays don’t have to leave you feeling wired/tired, bloated, or desperate for it all to be over.

Struggling to find time for their own self-care, these simple daily swaps make all the difference between cruising through the holidays and the feeling like you might crash any minute.

Plus, they’ll carry you into the new year feeling strong, refreshed, and in control.

👉 Follow me for more ideas that actually fit your life.

💬 Which one feels most doable for you this week?

12/22/2025

Day 22 of Karen Mayo's Self-Care Advent Calendar!
Self-Care Cooking or Baking Session
Don't Forget to Turn Up the Christmas Music!

Spend a little time in the kitchen preparing a simple holiday treat or healthy snack, and savor the process. Choose a recipe that involves gentle movement, like stirring, chopping, or decorating.

Instructions:
Choose a simple recipe you enjoy (example: energy bites, festive fruit salad, or a holiday smoothie).
Set aside 15-20 minutes to prepare it with full attention, focusing on each step and enjoying the process.
Take in the scents, sounds, and colors of your ingredients. Once finished, savor a few bites mindfully.

Prep a few extra servings to enjoy throughout the week or share with someone as a small holiday treat.

Santa Smoothie
1/2 Red Beet, raw-Blood flow
1/2 Cup Berries-Antioxidants
1/2 cup Greek Full Fat Plain Yogurt-Gut Health
1 Cup Coconut milk-Brain Health
Blend.
Enjoy!

Elf Green Smoothie
1 Handful Greens
1/2 Frozen Banana
1/4 cup Gluten-Free NON-GMO Oats
1 tablespoon nut butter
1 1/2 cups non-dairy milk
1 tablespoon local honey
Blend
Enjoy!

12/22/2025

Day 21 True Self-Care of Your Mind/Body Connection
Brew a cup of your favorite herbal tea (think peppermint, chamomile, or spiced holiday blends) and savor it mindfully for 10 minutes. Let this be a time of total relaxation.

Instructions:
1) Choose your favorite calming tea and prepare it with intention. As it steeps, enjoy the aroma and warmth radiating from the cup.
2) Find a cozy spot and sip the tea slowly, feeling its warmth and savoring each sip.
Notice how each sensation makes you feel, using the moment to pause and release any remaining holiday stress.

Create a calm environment by sitting in your self-care corner, lighting a candle, or listening to soft music as you enjoy your tea.

12/20/2025

Day 20 of Karen's Self-Care Advent or "the arrival" of Jesus; our Savior!
Remembering that God's greatest gift he gave to us his son; Jesus who inspires us to live and share love with one another.

Prepare a nourishing, festive recipe that’s healthy yet indulgent.
Choose from options like “Elf Energy Bites” (made with oats, nut butter, and a hint of cinnamon) or a “Holiday Harvest Bowl” with roasted veggies and cranberries.

Instructions:
1) Pick a simple recipe that aligns with your tastes and available ingredients. Suggestions include energy bites, a veggie bowl with winter flavors, or a comforting soup.
2) Set aside time to make it mindfully, focusing on each ingredient's sounds, colors, and aromas.
Enjoy your creation slowly, taking in each bite to celebrate self-care.

Prepare extra to enjoy throughout the week or to share as a holiday treat with family or friends.

I have delicious, healthy recipes, I'm happy to share them with you.
DM I will send them to you.

12/20/2025

A while back, I had to take a break from my work out routine because of burn out.
Coming back was hard. Like, really hard.

Most nutrition or fitness coaches won’t tell you this, but motivation doesn’t always come naturally, not even to us. Sometimes we have to rebuild it just like everyone else.

I could think of about 5,000 other things I could have been doing…

It wasn’t that I didn’t like working out. It was more like I didn’t feel the momentum or the instant payoff to do it that I used to!

But I knew that once I started, just by being consistent with small action steps, I’d build that motivation back up.

And it did! Making small steps is what ever that means for you. Like Nike said "Just do it".
Keep consistent and if you fall off schedule, tomorrow is a new day. 💯😍

If you’re struggling to “get back to it,” hang in there! It’s not easy, but it won’t be long before you’re looking forward to those workouts.

I promise!

👉 Tell me: have you ever had to come back from a break?
What helped you restart?

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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