Mindful Eating

08/27/2026

Hello, friends. I want to share a client story that may sound familiar.
*Shared with permission; identifying details have been omitted.
She wasn't confused about how to eat well or what a good workout looked like.

What she WAS confused about was WHY she wasn’t doing any of those things.

Her intentions were good, but she just wasn’t following through.
Sound familiar?
Together we came up with a plan to reach her goals… including accountability.

We checked in regularly, adjusted her plan when it made sense, and made sure that support and accountability both played a big role!

It helps to have someone in your corner, encouraging you forward when you need it.

She's been consistent for months now… and she’s got the results to prove it!

If you're tired of going at it alone and ready for real support and accountability to reach your health and wellness goals, that's exactly what I offer inside my Programs.

Let's talk about whether it is a good fit for you!

08/25/2026

Your weekly grocery run plays a huge role in reaching your gut health goals.

Get it right and healthy eating almost takes care of itself.

Here's a simple strategy that makes it work FOR you:
✔️ Eat before you go so hunger doesn't make your decisions for you.
✔️ Go in with a list and stick with it.
✔️ Scan labels quickly for protein, fiber, and sugar.
✔️ Make it a game and see how fast you can get in and out.
✔️ Buy ingredients, not products.

A little planning goes a long way.
📌 Save this for your next grocery run!
👉 Follow for more simple strategies for men and women over 50 who are working on gut health.

08/22/2026

You know those nights when cooking is the last thing you want to do?

This is the recipe I make for those nights.
It's easy, packed with protein, and the leftovers make lunch a no-brainer.

🍲 Chicken and White Bean Stew
Serves 4
2 Tbsp olive oil
1 yellow onion, finely chopped
5 garlic cloves, smashed and peeled
1 tsp dried thyme
Red pepper flakes to taste
Salt and black pepper to taste
1 lb. boneless, skinless chicken breasts
4 cups chicken broth
2 (15oz) cans cannellini beans, drained
1 bunch kale, escarole, or another dark leafy green, stems removed and leaves coarsely chopped

1️⃣ Heat olive oil over medium heat. Add onion, garlic, thyme, and red pepper flakes. Season with salt and pepper. Cook, stirring often, until softened and golden, 8 to 10 minutes.
2️⃣ Add chicken, broth, and white beans. Bring to a simmer, then reduce heat to low, cover, and simmer until chicken is cooked through (165°F), 14 to 30 minutes.
3️⃣ Transfer chicken to a bowl. Smash some beans against the side of the pot to thicken the broth. Stir in the greens and simmer uncovered while you shred the chicken.
4️⃣ Shred chicken with two forks. Stir back into the stew and season to taste.

Macros per serving: Calories: 435 | Protein: 43g | Carbs: 45g | Fiber: 10.5g | Fat: 9g

If you make it, I'd love to hear what you think!

👉 For more recipes that help busy professionals eat healthier without living in the kitchen, visit my website.

08/20/2026

Hello, Friends! Let’s talk about something that doesn’t always receive enough attention: snacks.

Raise your hand if you’ve ever found yourself in a snack rut. 🙋♀️

We spend a great deal of time planning meals, but the choices we make between meals can also influence our energy, focus and overall eating patterns.

When hunger arrives and nothing nourishing is available, convenience usually makes the decision for us.

That isn’t a lack of willpower. It is often a lack of preparation.

Planning a few snack options ahead of time is one simple habit that can make healthy eating feel much easier.

My current go-to choices are:
🧡 Dry-roasted chickpeas when I want something crunchy
🍫 Two squares of quality dark chocolate when I want something sweet

Before choosing a snack, I also like to pause and ask:
Am I physically hungry?
Do I need water?
Am I looking for energy—or simply a break?
What would leave me feeling satisfied?

When I am genuinely hungry, I usually look for a fiber-rich food and, when possible, pair it with protein or a healthy fat for more staying power.

A snack doesn’t have to be elaborate—or perfect.
It simply needs to be intentional and support what your body and brain need in that moment.

💬 What's your current favorite healthy snack? Drop it below... let's get a good list going!

👉Follow me for more brain-healthy nutrition and mindful habits that fit real life.

It’s not about dieting, it’s about Living!™
—Karen Mayo

08/18/2026

If you've been feeling off lately and can't figure out why, your body might be trying to tell you something.

Chronic stress, even the low-grade, everyday kind, can show up in ways that have nothing to do with feeling "stressed out."

It can affect your sleep, weight, cravings, and mood in ways that feel random but are actually connected.

When you start addressing the ROOT CAUSE instead of just pushing harder, things can start to shift.

Ready to stop feeling like this?

I created this program designed for high level professionals ready to take control of their energy again.

📥 It’s not about dieting, it’s about Living!™-Karen Mayo
Educational information only; symptoms can have many causes and should be discussed with an appropriate health-care professional.

08/15/2026

Have you ever walked into a room and forgotten why you went there?

Or found yourself searching for a familiar name, misplacing your phone again, or struggling to concentrate through brain fog?

Occasional forgetfulness can be frustrating. It may also feel frightening—especially when memory loss or cognitive decline has affected someone you love.

Back-to-school season reminds us that learning is lifelong. It can also be an opportunity to learn more about the brain that carries our memories, relationships, and experiences through every stage of life.

Created by Dr. Daniel Amen, the Memory Rescue course from Amen University shares research-backed strategies for understanding the factors that may affect memory, focus, and cognitive health.

The course includes:

• 13 easy-to-follow lessons
• Approximately 3½ hours of educational content
• Nutrition, sleep, lifestyle, and brain-health strategies
• Practical worksheets and progress-tracking tools
• Guidance for supporting loved ones with memory challenges
• A certificate of completion
• Unlimited course access

You do not need to be a doctor or scientist to understand the material. It is designed for anyone concerned about forgetfulness, brain fog, mental sharpness, or protecting the brain while aging.

The investment is $299.97.

Learn more here:
https://www.amenuniversity.com/products/memory-rescue

Use my affiliate code **MINDFULMAYO** when enrolling.

Your memory holds the moments that make your life meaningful. Learning how to care for your brain is one of the most valuable forms of education you can give yourself.

Affiliate disclosure: I may receive a commission if you enroll through my affiliate relationship, at no additional cost to you.

Boost your memory and cognitive function with the Memory Rescue course at Amen University. Learn effective brain health strategies. Enroll now!

08/15/2026

Happy National Relaxation Day! 🌿

Here is your reminder that relaxation is not laziness—it is an important part of caring for your brain and body.

You do not need an entire day off to experience the benefits of slowing down. Try giving yourself just 10 quiet minutes today:

🌿 Sit outside without your phone
🌿 Take a peaceful walk
🌿 Listen to calming music
🌿 Breathe slowly and deeply
🌿 Enjoy a meal without multitasking
🌿 Read, pray, stretch, or simply be still

Your brain was not designed to remain in constant “go” mode.

Give yourself permission to pause—not because everything is finished, but because your well-being deserves a place on your list too.

What is your favorite way to relax? 💚

08/15/2026

07/30/2026

Hot take: Is grilled food actually healthy?

The answer is…
It depends on what is on the plate and how it is cooked.
Because when you strip a cookout back to the basics, it can be a beautiful thing:
Protein.
Vegetables.
Fresh herbs.
Seasonal sides.
Real food.
Outside with people you love.

That sounds pretty healthy to me.
But here’s the part most people miss…
It’s usually not the grilled chicken, fish, burgers, or veggie skewers that throw people off.

It’s the extras that quietly take over the plate.
The sugary drinks.
The heavy sides.
The oversized portions.
The “I already messed up, so why not?” mindset.

And yes, there is also a smarter way to grill.

I like to avoid over-charring food, use herbs and marinades, keep portions balanced, and fill the plate with color.

My cookout approach:
🥩 Start with a quality grilled protein
🥗 Fill half the plate with vegetables or lighter sides
🌽 Add a fiber-rich carb if you want one
🥑 Include healthy fat for satisfaction
🍓 Choose one or two things you really want and actually enjoy them

The goal is to enjoy the cookout and still feel good afterward.

Steady energy.
Clearer thinking.
Better choices.
Less of that heavy, sluggish feeling.

That is what sustainable healthy eating looks like.
Not restriction.
Not perfection.
A smarter plate that supports your body, your brain, and your real life.

Save this for your next summer cookout.

07/28/2026

You’ve probably heard of “forever chemicals”…
And I know it can feel like one more thing to worry about.

But this is not about fear.
It is about making smarter swaps in the places you use every day.

Especially your kitchen.
Some plastics and food packaging can contain chemicals that may interfere with hormones, including chemicals often talked about in the endocrine-disruptor conversation.

And here’s the part most people miss:
A label that says “BPA-free” does not always mean the product is completely free from other chemicals you may want to avoid.

So instead of trying to change everything overnight, start where it matters most.
The things you drink from.
The things you store food in every day.

Here’s where to begin:
✔️ Stop microwaving food in plastic containers
✔️ Swap your daily plastic water bottle for glass or stainless steel
✔️ Replace your most-used food storage containers with glass
✔️ Use stainless steel, wood, or silicone utensils when possible
✔️ Avoid putting hot foods into plastic whenever you can

Why does this matter?
Because your hormones, brain, metabolism, mood, and energy are all connected.

And reducing unnecessary chemical exposure is one small way to support the body you are working so hard to take care of.

You do not need to be perfect.
You do not need to throw out your whole kitchen today.
Just start with the items you use the most.
Small swaps add up.

Especially after 50, when supporting hormones, brain health, energy, and inflammation becomes even more important.

✅ Save this for your next kitchen cleanout
✅ Share it with someone who is trying to make healthier swaps
✅ Follow me for simple brain-body wellness strategies for men and women over 50