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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 Cert

ified 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!!

06/08/2026

Here’s a little secret…
A lot of the people I work with don’t come to me feeling motivated, energized, and ready to change everything.

They come to me tired.
They come to me mentally overloaded, running on caffeine, pushing through long days, and wondering why their focus, energy, sleep, and mood don’t feel the way they used to.

Sometimes they say things like,
“I know what to do, but I can’t seem to stay consistent.”
“I’m successful, but I’m exhausted.”
“My brain feels like it’s always on.”
“I don’t want to wait until something goes wrong to start taking care of myself.”

And after years of working in brain health, nutrition, and behavior change, here is what I know:

That feeling is common.
But it is not the truth of who you are.

Because so much of what you still want is absolutely still possible:

✅ Waking up with steady energy
✅ Thinking clearly under pressure
✅ Sleeping better and recovering deeper
✅ Feeling calmer, sharper, and more focused
✅ Reducing cravings, crashes, and brain fog
✅ Leading your life and work from a place of strength again

None of that has an expiration date.
Your brain and body have not given up on you.

They may just need the right support, the right nourishment, and a new way forward.

If any part of this feels familiar, save this or share it with someone who needs to hear it today.

And if you are ready to find out what is still possible for you, DM me CLARITY and let’s talk.

06/06/2026

Gina came to me with a birthday on the horizon and a goal that scared her a little.

She was turning 50 and she wanted to feel like herself again before the candles on her cake were lit.

When we started working together, she was exhausted by the afternoon, waking up foggy, craving sugar, skipping meals, and wondering why the things that used to work for her body weren’t working anymore.

We started slowly by rebuilding her morning routine.

Protein first. Hydration. Balanced meals. Mindful eating. Simple choices that supported her brain, her hormones, and her energy.

But it wasn’t long until she started having more clarity.

And a few weeks before her birthday, she looked at me and said, “I finally feel like I’m coming back to myself.”

What I love most about this story....
Besides seeing her lighter, calmer, and more confident..

She decided that a big birthday was a reason to care for herself differently, not a reason to accept feeling tired, foggy, or disconnected from her body.

DM me CLARITY and let’s talk about what your next chapter could look like.

05/28/2026

My client, Paula kept forgetting how good it feels to take care of herself.

Her husband has health issues, and when things got stressful, Paula always put herself on the back burner.

A day or two turned into a week or two, which turned into a month or more… until eventually, she forgot how good she felt when she was working out and eating healthy.

The cycle usually ended with me nagging her until she returned!

And without fail, by the end of our first session back, she would tell me, “I feel so much better already. Why did I wait so long?”

A while back, we came up with a plan for her that included an important rule: she can’t miss more than two days in a row.

That doesn’t mean she has to do everything all at once. She just has to do SOMETHING to reinforce that “I feel good” feeling, so she doesn’t forget!

It’s made all the difference! She’s down two sizes, which was a big goal of hers.

If you want a plan that helps keep you accountable and provides support to help be consistent, that’s exactly what MAYO Unforgettable Experience Program does.

👉 DM me and I’ll send you the details.✨

05/26/2026

Feeling tired and blah? It's usually fixable with simple actions:

✅ eating balanced meals at regular times
✅ getting up and moving around during the day
✅ going to bed and waking up at the same time
✅ staying hydrated

When you dial in the basics, your energy should return!

👉 Follow for simple, realistic health strategies.

05/25/2026

Today, we honor and remember those who gave their lives in service to our country.

As you spend time with family and friends, we hope you’re also able to enjoy a moment of rest and reflection. Wishing you a meaningful and peaceful day.

05/23/2026

Hate doing dishes? You’ll LOVE this veggie hash, which uses just one pan.

But that’s not the only reason you’ll love it. There’s something about this recipe… maybe it’s all the textures and flavors… that makes it craveable!

One-Pan Spring Veggie Hash with Crispy Eggs
Serves 2–3
1 Tbsp olive oil
1 small sweet potato, diced small
1 bell pepper, chopped
1 small zucchini, chopped
½ small onion, sliced
Salt + pepper
½ tsp smoked paprika (optional)
4–6 eggs
Optional add-ins: Fresh herbs, feta or goat cheese, avocado, leftover chicken or sausage, white beans or chickpeas

➡️How to make it:
Heat olive oil in a large skillet over medium heat. Add sweet potato and cook 6–8 minutes, stirring occasionally, until it starts to soften.

Add onion, bell pepper, and zucchini. Season with salt, pepper, and spices. Cook until tender and lightly browned.

Make small wells in the veggies and crack eggs directly into the pan. Cover and cook until whites are set and edges are crispy. Leave yolks runny or cook longer if you prefer.
Serve straight from the pan.

Nutrition breakdown, based on 3 servings with no additional toppings:
330 calories; 18 grams fat; 28 grams carbs; 5 grams fiber; 18 grams protein.

💪 Follow me for more support and motivation for your wellness.
📸 Tag me when you make it!

05/21/2026

What are the top 3 songs you've been listening to on repeat lately?

Here are mine right now:
🎧 Dancing Queen
🎧 I need a Hero
🎧 Eye of the Tiger
ANYTHING Michael Jackson

These have been on heavy rotation.

Music has such a powerful way of shifting your mood. Studies show it actually boosts mood, helps you push harder during workouts, and can even help you go longer without feeling as tired.

If you've got a song that always gets you moving, send it my way. My workout playlist could always use a few extra songs!

👉 Follow for more real-life moments like this.

05/16/2026

If you ever struggle on the weekends, this one is for you! 🙋

Monday through Friday? You’re good.
But then Friday night rolls around, it's like someone flips a switch.

By Sunday night, you feel bloated, tired, achy, and mad at yourself… and feeling like it’s time for yet another Monday when you’re “starting over again.”

Here’s what might be causing it:
1. You might be way too strict during the week.
2. You have zero structure on weekends. (Most common reason!)

On weekends, we don’t usually have a schedule. Meal times are different, your bedtime is different, your activities are different. Without a structure, it can be harder to follow through on your healthy habits.

Here’s what I do:
I add more flexibility during the week, and then I have a plan for the weekend to give myself a little structure (nothing crazy, just a plan for my meals, workouts, and sleep).

It’s a relief to have your weekdays and weekends connected with some consistency… and it’s an even BIGGER relief not to feel like every Monday is a new start date.

I call it the 80/20 Rule! Eating well 80% of the time and then I don't have to worry if there's a piece of chocolate cake or a slice of key lime pie.

👉 Follow me for strategies and support to make the journey easier!

I talked about this in my TEDx talk.

05/15/2026

"Why do I always do this to myself?"
I can't tell you how many times I've heard this from clients, and (if I’m being honest), from myself back in the day!

You're doing great: eating well, and feeling good.
Then out of nowhere, you go off the rails… like you’re in self-destruct mode.

Here's what I've learned: it's usually not self-sabotage.
It's probably one of these three things:
😬 1. You're white-knuckling it.
If you've been "being good" and following a bunch of rigid rules, your brain will eventually hit a wall. It’s because what you were doing was unsustainable over the long term.

2. You start thinking you've "earned it."
Then one thing turns into a three-day free-for-all.

3. You're scared of what happens if it works.
Change makes you feel vulnerable. So your brain hits the eject button before you get too far.

My Go to Strategy...Stop!! Breathe!!
Being aware of your patterns and building in some flexibility from the start.

If you can only follow your healthy habits when everything in your life is going perfectly, it's not a workable plan.

And if you notice the "I've earned it" talk starting up in your head, that's your cue to check in with yourself and revisit your long-term priorities. It's time to check the serotonin and gut health.

💬 Have you ever felt this?
🎯 Follow me for more accountability and support.

05/14/2026

One of my recent favorite client wins didn’t come from anything fancy. In fact, it was the opposite!

Here’s what happened:
When my client Holly first started with me, she felt overwhelmed and SO frustrated.

She had tried pretty much every trend over the past 10 years... but always gave up before getting the results she was working so hard for.

This time: no trends! Instead, we simplified, with:
• fewer rules to think about
• checked her labs
• a plan to make sure she got enough sleep

And that’s when things clicked, because things no longer felt so hard.

“This is the first time it actually feels doable,” she told me the other day.

And that’s the win I care most about!
Because when something feels doable, it’s so much easier to be consistent. And that’s what gets you results.

If you’re ready to make a change let’s talk.

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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