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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!!

11/04/2025

Cravings can feel random, but often, they’re just your body trying to send you a message especially if you’re a woman going through hormonal changes.

Your body might need energy, a more balanced snack, or just a moment to chill out.

That’s exactly what The Cravings Decoder will help you figure out…

Save this post to come back to when cravings strike.

10/31/2025

Happy Halloween! 🎃👻

Whether you’re handing out candy, walking around with your kids, or pretending you’re not home, I hope your day is full of fun (and more treats than tricks!).

Drop a 🍫 if you’re team “chocolate!”

10/30/2025

🎃 That moment when you’re staring at the GIANT wall of Halloween candy at the store… trying to figure out how to keep the trick-or-treaters happy without bringing home a stash you’ll end up raiding yourself. 🤦

For me, I’d either:

→ Not buy any candy at all because I didn’t trust myself around it.
→ Or buy a huge bag and eat half of it before Halloween.

That’s what the all-or-nothing thinking looks like.
It’s not about the candy. It’s what the little voice in our head tells us.
The automatic negative thoughts that lie to us.
→ "I don’t have any willpower.”
→ “I can’t trust myself around ‘Reese’s Cups'."
→ "I give up! Next year, no more Halloween for me.”

I know this for sure. Your relationship with food gets easier the second you stop assigning morality to it.

Nowadays, I can enjoy a few pieces of candy and move on…

Except candy corn! Those shouldn’t even exist in the first place. 😜

What’s your favorite Halloween candy? 🍫👇

10/28/2025

These simple swaps are how you make progress towards your goals... especially with the holidays around the corner!

Which one are you going to try this week? 🍁

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

10/25/2025

I used to shake my head at the word calm. I mean seriously, who had time for that?

I had work to do, school work, laundry, a gas tank to fill, clients, meals to prep…
You know exactly what I’m talking about, right?

I thought, “I’m not here to relax, I’m here to be productive.”
→ “I don’t have time to journal and breathe and sit in silence.”
→ “I’ll rest when I’m on vacation.”

But now I know calm also means I don’t snap at my partner when I’m overwhelmed.
It means I can focus and finish what I started.
It means I don’t need a nap at 3 p.m. and then try to crank up my energy again with caffeine.

Being calm doesn’t mean you’re living in a zen-like state ALL the time…

It means having the mental reserves (aka bandwidth) for the things that actually matter.

And once I started caring about that… everything changed.

Tell me — what would more bandwidth mean for you? Energy? Focus? Patience?
I’d love to hear!

10/21/2025

Are you a women over 40 with shifty hormones?

Multitasking is not helping that wired-but-tired feeling you get after a normal day.

If your brain feels like a hamster running on a wheel… this is your reminder to hop off!
You weren’t meant to run on fumes…Or feel exhausted all the time…

But somewhere along the way, feeling stressed out all the time became our normal.
It’s time to change that.

✅ Breathe deeper (literally)
✅ Sleep better
✅ Rebuild your mental margin

Each day, you’ll focus on one small-but-mighty habit that fits into your real life (not someone else’s).

💡These are the same tools I use with burnt-out professionals to help them feel better fast.
Try this post’s tips for the next 3 days — and see what happens.

Want more tools like this? Make sure you save this and follow me.

10/14/2025

This simple sense-reset is a great way to slow your mind down… fast.

10/07/2025

Sometimes it just takes a simple shift of focus to short-circuit stress.

These specific strategies can help busy professionals create a small reset without layering on even more stress.

They're simple, but they work.
Save this post so you have something to come back to when stress creeps in.

What’s your go-to when you’re feeling overwhelmed??👇

10/04/2025

It’s true… a Pumpkin Spice Latte tastes pretty great.

But then there’s that double-take moment when you hear how much sugar is in it.
A grande has about 50 grams of sugar (that’s 12 teaspoons!).
No wonder it sends your blood sugar on a WILD roller-coaster ride.

That’s too much sugar for anyone! 💯
This Golden Hour Pumpkin Spice Latte gives you all the warm fall vibes without all that added sugar.

It’s creamy, spiced just right, and (yes) it’s still sweet!

Golden Hour Pumpkin Latte
(Serves 1)

¾ cup milk of choice (I use coconut milk)
¼ cup brewed coffee or espresso
2 Tbsp pumpkin purée
½ tsp cinnamon
¼ tsp ground ginger
¼ tsp turmeric
1 tsp local maple syrup or local honey (or to taste)
Pinch of sea salt
Optional: collagen peptides or adaptogenic mushroom blend

In a small saucepan, warm the milk, pumpkin, and spices over medium heat (don’t boil).
Add to a blender with coffee, sweetener, oil, and any optional add-ins.
Blend for 20–30 seconds until creamy + frothy.
Pour into your favorite mug and enjoy.

Estimated nutrition breakdown: Calories, 58; Fat, 1 gram; Carbohydrates, 12 grams; Added Sugars, 6 grams; Protein, 1 gram.

Want to make it caffeine-free?
Swap the coffee for chicory or dandelion tea!

Save this post and tag me if you make it. 🍂

10/02/2025

Every so often, I have to remind myself that feeling less stressed isn’t something you just “decide” to do.

It’s a lot like happiness… and it can show up as a side effect of two things:

1️⃣ What’s happening in your life
2️⃣ How you respond to it

And on some busy, overscheduled days, it feels like calm is the last thing I can reach.

The good news: it usually doesn’t take a huge shift to move a little closer.

For me, stepping away from stress looks like:
→ Going outside for a few minutes before answering emails”
→ Burning off some of that energy in a great workout”
→ Saying no to something that doesn’t need to happen right now”

What about you? What’s your favorite “quick reset” when you need to feel calmer or clearer?

Let’s share ideas. You never know who’s going to need one today. 💛👇

09/30/2025

The research is clear: This is a prime time for strength, energy, and real results.

💥 Faster recovery
💥 Muscle memory
💥 Mental toughness
💥 Body awareness

This is what happens when experience meets consistency.

And even if you’re not “older” yet… everything you do now will benefit you then!

Which benefit is your favorite? Let us know in the comments. And if you know someone who would appreciate this message, please share it with them.

👉 Follow me for more real-life strategies to help you stay strong, energized, and consistent—at every age.

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 👇

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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