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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!!

02/12/2026

One of the most common things I hear from my women clients in their 50s who are battling hormonal swings sounds like this:

“I know being active would help me sleep better, but I’m too tired.” It’s so frustrating.
You’re tired, so you’re less active, and then you don’t sleep well because you haven’t actually DONE much physically during the day.
And it seems like every day is ground hog day.

If this sounds familiar, try this:
✅ A 10-minute walk after lunch
✅ Light stretching in the evening
✅ Strength workouts that don’t leave you wrecked the next day

That’s how you break the cycle.

📥 Want more specifics?
DM me if you’re ready to reset your energy without burning yourself out with a coach who actually knows what you're going through.

02/10/2026

Trying to balance your hormones, beat fatigue, and feel better in your body?
… your kitchen could be secretly sabotaging your progress.

Even healthy-looking foods can sneak in ingredients that raise stress hormones, interfere with hunger cues, and drain your energy.

Here are 4 common offenders to check for:
1️⃣ Refined seed oils like soybean & canola
2️⃣ Added sugars in protein bars, sauces, and even 'healthy' cereals
3️⃣ Ultra-processed 'diet' foods with artificial sweeteners
4️⃣ Plastics, receipts, and nonstick pans that contain hormone-disrupting chemicals

Small changes matter… and they add up fast!

📌 Save this post to check your pantry later.
👉 Share it with someone who’s making healthy changes, too.

02/07/2026

What’s the go-to healthy dinner that never lets you down?

It doesn't have to be Instagram-worthy... I'm talking about the one that hits the spot every time, is easy to make, and makes you feel good.

Mine lately?

Bowl of homemade chicken soup bowl.

It doesn’t have to be fancy! Just something you come back to again and again.

What’s yours?

Drop it in the comments. I’m always looking for ideas (and so is everyone else here!).

02/04/2026

Check-in with Your Stress!!

Constantly running on fumes... this is for you.

First: Your body needs cortisol and other stress hormones… but in the right amounts.

They help you wake up with energy, focus throughout the day, and support fat metabolism…

But when those levels stay high ALL day from too much stress, not enough sleep, or skipping meals, it can lead to fatigue, anxiety, cravings, and poor sleep.

These 3 habits help you take back control:
✅ Eat a balanced breakfast within 60 minutes of waking up
✅ Get natural light in your eyes within the first hour
✅ Take some breaks to breathe and relax

You might not be able to control everything that happens during your day,
but your daily habits have a powerful impact on your hormones.

Here's the Healthy Hormone Checklist, which outlines some of the top hormones in your body and what you can do to keep them in check.

01/27/2026

These 3 questions are like a “purpose filter” for 2026…
If you’re trying to balance wellness, work, and life in 2026, these questions will help you filter and focus on what matters now.

Are You Creating Healthy Boundaries?
Use it any time you feel unsure about a:
→ New opportunity
→ Commitment
→ New habit

Ask yourself:
✅ Does this align with my priorities?
✅ Will it move me closer to how I want to feel in December 2026?
✅ Can I realistically commit without sacrificing what matters most?

🧭 This one tool can save you time, energy, and second-guessing… and help you stay on track in a way that actually fits your life!

📌 Save this post to revisit when your calendar fills up
👯♀️ Share with a friend who tends to overcommit
✅ Follow for more practical tools like this that keep you grounded, focused, and thriving all year

01/24/2026

This Mediterranean Chickpea Power Bowl is one of my favorite make-ahead lunches.

It’s high in protein and fiber, super easy to prep, and keeps you full and focused all afternoon.

It’s perfect for something quick.
Mediterranean Chickpea Power Bowl
3 Servings
1 can (15 oz) chickpeas, rinsed and drained
1 cup cooked quinoa or brown rice
1 cup cucumber, diced
1 cup other veggies like tomatoes
½ cup bell pepper, chopped
¼ cup red onion, finely diced
2 tbsp olive oil
2 tbsp lemon juice
1 tsp dried oregano
Salt & pepper to taste
Optional: 2 tbsp feta cheese or a sprinkle of fresh parsley
Combine the chickpeas, quinoa, and chopped veggies in a large bowl.
In a small dish, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
Pour over the bowl, toss well, and top with feta or parsley if you’d like.

Nutrition (per serving, with feta):
Calories: ~380; Protein: 14g; Carbs: 54g; Fiber: 11g; Fat: 12g

Meal prep tip: Make a batch. You’ll have healthy lunches ready-to-go for a couple days!

💪 Save this post so you can try it later, and follow for more recipes that fuel your energy and support your goals!

01/22/2026

I have a few goals for 2026… but you know what I also want?

I want more fun in my week.

That means more fun time blocks to do something just because I want to, not because it’s on the to-do list.

For those of us who are used to doing it all, it’s easy to get caught up in being super productive.
Which is awesome, but when every hour is scheduled, there’s not a lot of space left for fun.

The fix? Schedule it in my calendar on purpose!

You know what they say: if you want something to happen, put it on the calendar. So that’s what I’m doing this year:
More fun time to create ease.
More room to calm my system.

I'm going to schedule a monthly spa appointment.
What about you?

👇 What do you want more of in 2026?

01/20/2026

If you’re a trying to lock in your healthy habits, this might be the tool that finally makes journaling click for you.

Writing takes less than 3 minutes but gives you powerful insights into:
→ What’s working
→ What’s not
→ Where to focus next

🧐 Here’s how it works:
Line 1: What did you do today that supports your health? Anything positive will work.
Line 2: What happened as a result?
Line 3: What will you do with that info tomorrow?

It’s about noticing the patterns and making small changes that actually stick.

When you stack simple habits together, everything gets easier.

✅ Try it tonight
✅ Save this post so you remember
✅ Follow for more tools to help you stay consistent in 2026

AND… if you want a simple, doable way to add more movement to your day. Follow me and tell a friend.

In just a few short weeks, it will help you boost your daily steps, lift your mood, and feel more energized.

01/19/2026

Today, we pause to honor the legacy of Dr. Martin Luther King Jr.

It’s a powerful reminder that courage, conviction, and compassion can change the world, one small step at a time.

01/17/2026

When I first started coaching women in their 40s and 50s struggling to balance their work and home life, I noticed something that stuck with me.

Most of my clients didn’t actually need more info…
They already knew what to do: how to eat well, move their bodies, and build healthier habits.

But KNOWING what to do isn’t the hard part…
The hard part is following through.

Ready for a mind-blowing twist?
What if we looked at consistency as a SKILL?
A skill most people have never been taught, in a way that works for real life.

Now I focus on helping my clients create space for the habits they care about most, even when they have a full schedule, low energy, or limited time”.

If you’ve ever said,
“I already know what to do… I just need to do it,” you are NOT alone.

But you also don’t have to keep trying to figure it out by yourself.

✨ This could be the year you finally stop starting over!

If that’s what you want, send me a DM that says “READY”, and I’ll show you how we can make it happen together”

01/13/2026

Here’s how to do a “reverse bucket list” 👇

Everyone talks about what they’re doing in January, but very few people talk about what they’re eliminating.

That’s why the Reverse Bucket List is so effective.
What’s one habit, one commitment, or one belief you’re done with in 2026?

Healthy boundaries are especially important, because we are being pulled in a million different directions!

Give it a try and let me know how it goes.

🔥 Helpful? Follow for more support staying focused this year.

01/10/2026

Let’s have a little fun! Here’s a word of the year idea puzzle…

If you need a little inspiration for your 2026 Word of the Year… I’ve got you covered.

Find a word that feels true to where you are, and represents who you are becoming.

Because when life gets busy (and it will!), your word becomes the anchor that keeps you tethered to what matters.

Scroll this list and see which one sparks something.

And if you’ve already chosen your word, drop me a DM and let me know what it is!

What’s your 2026 word?
Mine is Ease.

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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