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 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!!

Not feeling hungry in the morning doesn’t mean something’s wrong, but it can tell you how your body’s managing stress, s...
03/31/2026

Not feeling hungry in the morning doesn’t mean something’s wrong, but it can tell you how your body’s managing stress, sleep, or blood sugar.

If it happens often, ask yourself:

✅ Did I eat too close to bedtime?
✅ Am I drinking coffee before eating or drinking water?
✅ Have I been skipping meals or running on stress?

Your body likes routine. A protein-rich breakfast can reset those signals fast.

Start small: Greek yogurt, a smoothie, or a banana with peanut butter.

See how your energy and cravings change this week.

👉 Are you someone who wants more energy and balanced hormones?
✅ Share this with someone who always skips breakfast.
📲 Follow for more simple, realistic nutrition coaching that actually fits your life.

Raise your hand if you love breakfast for dinner! 🙌It’s simple, satisfying, and healthy.Here’s how to make it 👇Veggie Eg...
03/28/2026

Raise your hand if you love breakfast for dinner! 🙌
It’s simple, satisfying, and healthy.
Here’s how to make it 👇

Veggie Egg Scramble Bowl
- 1 tsp olive oil
- ¼ cup diced onion or bell pepper
- 1 cup chopped spinach or kale
- ½ cup cherry tomatoes, halved
- 4 eggs
- Salt, pepper, and herbs to taste
- Optional: 2 Tbsp feta or goat cheese
- Optional: ½ avocado sliced

Heat olive oil in a skillet over medium heat. Add onions and peppers; cook until slightly softened. Toss in spinach and tomatoes, cooking until just wilted.

Whisk eggs, season, and pour into the pan. Stir gently until eggs are just set. Spoon into a bowl, and sprinkle with cheese and top with avocado if you’d like.

Pair with sprouted-grain toast or roasted sweet potatoes for a balanced meal with protein, fiber, and healthy fats!

Nutrition (per serving):
Approx. 255 calories • 20 g protein • 16 g fat • 7 g carbs

YUMM!! 😋

🔥 Want more real-life, done-in-minutes recipes… like Avocado Toast with Protein, High-Protein Smoothies, and Overnight Oats that actually keep you full?

👉 Comment “BREAKFAST” and I’ll send over my brand new “Build a Better Breakfast” guide for FREE!

If you’re over 50, here’s the number one piece of advice I give my clients who are trying to lose stubborn belly fat. 👉 ...
03/26/2026

If you’re over 50, here’s the number one piece of advice I give my clients who are trying to lose stubborn belly fat.
👉 Keep a food journal for three days.

It sounds simple, and that’s the point.

Most of us over 50 don’t need a complete overhaul. They just need to get an accurate snapshot of exactly what they are doing now that’s NOT getting them the results they want, so they can swap it out for actions that DO get results.

When you keep a food journal for three days you can get a big-picture view of your habits and patterns, and help pinpoint anything that is getting in the way.

So if you take one thing from me today, let it be this:
Keep a food journal for three days.

Follow for more tips to help you feel fit, have a great mindset at every age.

Here’s what matters more than whether you eat before you go to the gym.✅ How well you recover after workouts✅ How energi...
03/24/2026

Here’s what matters more than whether you eat before you go to the gym.
✅ How well you recover after workouts
✅ How energized and focused you feel during exercise
✅ How consistent you are week after week

If fasted cardio feels good for you, great.
If it leaves you tired and stressed, fuel up and move on.

Your body’s always doing its best for you. Meeting it halfway helps it perform even better.

And if you’re over 50 and wants to get stronger without burning out, here are some tips.

Are you a morning person, a night owl, or somewhere in between?For me, the most effective time of day is in the morning,...
03/21/2026

Are you a morning person, a night owl, or somewhere in between?

For me, the most effective time of day is in the morning, that’s the time of day I feel the most focused! I can get more done in a few hours at that time of the day than I do the whole rest of the day.

But I wasn't always a morning person, it has been somewhere between 4pm or 10pm over my life.

Years ago, I used to try to make my body clock fit my schedule, but things got so much easier when I flipped that around and built my schedule around the times of day when I naturally feel more focused and on-task.

If you’re in a position to use your best hours for the things that move you forward or help you feel accomplished, take advantage of it. The payoff is huge!

When you work with your energy instead of fighting it, you start creating a day and lifestyle that actually supports your life and your goals.

Save this post if you needed this reminder today, and make sure you follow me for more simple, realistic coaching that helps you find what works for you.

Playing golf has been a motivator for waking up early. It is so quite on the course in the mornings.

FYIWant to know one of the biggest hurdles for women going through perimenopause?It’s their… MINDSET!Before we started w...
03/19/2026

FYI
Want to know one of the biggest hurdles for women going through perimenopause?

It’s their… MINDSET!
Before we started working together, one of my longest-term clients told me she used to feel overwhelmed by all the things she thought she “should” do.

Instead of trying to be perfect, we shifted to focusing on a few simple steps that gave her a big payoff without overhauling her whole life.

✨ Fast forward 3 months, and now Liz’s nutrition is dialed in, and she is feeling in control of her habits.

And all that happened by focusing on just 1-2 things at a time!

Changing your mindset can change EVERYTHING.

Want to feel how reframing your mindset can help you?
DM me and let’s start rewriting your mindset ASAP!

Something Special for You!!These 5 breakfast recipes are client-approved for more energy + fewer cravings. Want them?I p...
03/18/2026

Something Special for You!!
These 5 breakfast recipes are client-approved for more energy + fewer cravings. Want them?

I put them all in one place: a FREE Better Breakfast Guide
You’ll get:
✅ 5 real-life, done-in-minutes recipes… like Avocado Toast with Protein, High-Protein Smoothies, and Overnight Oats that actually keep you full
✅ A super simple formula to build better breakfasts (no tracking, no dieting)
✅ Quick tips to make mornings easier AND more energizing

Want in?
👉 Comment "BREAKFAST" and I’ll send it straight to your inbox.

Happy St. Patrick’s Day!☘️ Here’s to a day filled with extra good fortune… along with a reminder that while luck is grea...
03/17/2026

Happy St. Patrick’s Day!

☘️ Here’s to a day filled with extra good fortune… along with a reminder that while luck is great, the real wins come from the small choices you make every day. 💪

Have a safe day! 🍺

By now you’ve had time to see what works for your life in 2026 and what doesn’t, which means you can make a plan that wo...
03/17/2026

By now you’ve had time to see what works for your life in 2026 and what doesn’t, which means you can make a plan that works for YOU…

Here’s how to crush those goals without starting over:

✅ Make a plan that works for you
✅ Put your habits into your calendar
✅ Stop chasing what you can’t control
✅ Keep showing up — even when it’s not perfect

👉 Follow for more practical coaching tips that fit your real life.

Ever wonder if your breakfast has enough protein?If your goal is to build strength, improve body composition, stop cravi...
03/14/2026

Ever wonder if your breakfast has enough protein?

If your goal is to build strength, improve body composition, stop cravings, or feel more energy, aim for 25–30 grams of protein at breakfast.

A few ideas:
🥣 Greek yogurt or cottage cheese with berries and chia seeds
🍳 Eggs with spinach and a sprinkle of cheese
🥤 A protein smoothie made with milk, fruit, and one scoop of protein powder

Protein helps form the building blocks of your body… so be sure to save this post to help you build better breakfasts all month long.

🔥 What do you think?

My mornings set the tone for how I feel all day...Instead of trying to do 10 different “morning routine” things, here ar...
03/12/2026

My mornings set the tone for how I feel all day...

Instead of trying to do 10 different “morning routine” things, here are the few I do:

I start with a big drink of room temperature water with a 1/2 lemon squeezed in, followed by a protein-filled breakfast. If I skip either one of those, by midmorning I end up feeling low in energy and high in cravings. While I eat breakfast, I take five minutes to look over my day’s schedule. I pick the one or two things that matter the most and let them guide what I focus on.

Simple = peace of mind!
And that’s really what I want: a morning that feels doable!

Share this if you’ve been trying to simplify your mornings, too… and be sure to follow for more real-world health and fitness coaching that fits your life.

Breakfast sets the tone for everything that happens after.When you start your morning with 25–30 grams of protein, you’l...
03/10/2026

Breakfast sets the tone for everything that happens after.

When you start your morning with 25–30 grams of protein, you’ll notice:
✅ More consistent energy
✅ Fewer cravings later in the day
✅ Improved focus for work or workouts
✅ Easier progress toward your goals without overthinking meals

Keep it simple and start with small changes and build from there.

Try this tomorrow:
👉 Add a scoop of protein powder to your oatmeal or smoothie
👉 Pair your toast with eggs or Greek yogurt
👉 Eat before your coffee
Save this post or share it with a friend who could use a better start to the morning.

Follow for real-life nutrition and routine tips that actually work.

Address

White Plains, NY
10523

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

Website

Alerts

Be the first to know and let us send you an email when Mindful Eating posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category