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 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!!

You’ve probably heard of “forever chemicals”…And I know it can feel like one more thing to worry about.But this is not a...
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

Potato salad at the cookout? Yes, please!🥔 Here’s why it’s a healthy (and tasty!) choice.When you cook potatoes and let ...
07/25/2026

Potato salad at the cookout? Yes, please!

🥔 Here’s why it’s a healthy (and tasty!) choice.
When you cook potatoes and let them cool, the starch changes structure and becomes something called “resistant starch.”

That means it acts more like fiber than a carbohydrate, helps keep you full longer, feeds the good bacteria in your gut, and has less impact on your blood sugar than a freshly cooked potato.

Plus, it’s delicious.
Simple Summer Potato Salad
Serves 4 to 6
2 lbs small red or yellow potatoes, cubed
3 Tbsp olive oil
2 Tbsp apple cider vinegar or white wine vinegar
1 tsp Dijon mustard
Salt and pepper to taste
Optional add-ins: chopped celery, red onion, fresh herbs, hard-boiled eggs, capers, or whatever sounds good to you!

Cook potatoes in salted boiling water until just tender, about 12 to 15 minutes. Drain and cool completely. (Don't skip this step... it's what builds the resistant starch!)

Whisk together olive oil, vinegar, mustard, salt, and pepper. Toss with cooled potatoes and any add-ins you like. Refrigerate for at least an hour before serving.

Estimated macros per serving, based on 6 servings, potatoes and dressing only: 180 calories; 3g protein; 27g carbs; 7g fat; 3g fiber

Customize it: Add hard-boiled eggs for extra protein, toss in fresh herbs for brightness, or mix in whatever vegetables your family loves.

💪 Save this post so you have it for your next cookout, and follow me for more recipes that help you reach their goals!

I don’t always feel like cooking dinner either. That’s exactly why I meal prep.Not because I want to spend hours in the ...
07/23/2026

I don’t always feel like cooking dinner either. That’s exactly why I meal prep.

Not because I want to spend hours in the kitchen.
But because I know what happens when I wait until I’m tired, hungry, and trying to make a healthy decision at the end of the day.

That’s when everything feels harder.
Right now, I’m loving my 3-2-1 method:
✔️ 3 vegetables
✔️ 2 proteins
✔️ 1 grain or starch

Prepped once a week so I can mix and match simple meals without starting from zero every day.

But sometimes meal prep is even simpler than that.
Sometimes it is just doubling dinner so lunch is ready for the next day.

Sometimes it is hard-boiling eggs while you are already in the kitchen.

Sometimes it is cooking extra chicken, quinoa, or sweet potatoes so your future self has options.

Here’s the truth about “not having time” to meal prep:
It does not have to be a major production.

It just has to work for your real life.

A few easy places to start:
✔️ Double your dinner and pack leftovers for lunch
✔️ Hard-boil a batch of eggs for quick protein
✔️ Wash and chop cucumbers, peppers, or greens ahead of time
✔️ Cook one grain or starch to use in bowls, plates, or salads
✔️ Keep one easy protein ready for the days you do not feel like cooking

The hardest part is not always the prep.
Sometimes the hardest part is deciding to begin. And once healthy food is ready, your brain has fewer decisions to make.

Less guessing.
Less grabbing whatever is fastest.
Less stress around food.

More steady energy.
More balanced meals.
More control over your week.

Healthy eating does not have to become a second job.
It can be simple, realistic, and supportive of the life you are actually living.

Follow me for simple strategies that make healthy eating feel easier, calmer, and more doable.

Easy 3-2-1 Summer Meal: Shrimp Taco BowlThis is a simple summer meal when you want something fresh, light, and balanced ...
07/21/2026

Easy 3-2-1 Summer Meal: Shrimp Taco Bowl
This is a simple summer meal when you want something fresh, light, and balanced without doing a lot of cooking.
3 Vegetables:
✔️ Shredded cabbage
✔️ Bell peppers
✔️ Romaine lettuce

2 Proteins:
✔️ Shrimp
✔️ Black beans

1 Grain or Starch:
✔️ Brown rice, or roasted baby potatoes

How to build it:
Sauté shrimp with olive oil, garlic, lime juice, and a little taco seasoning.

Add chopped romaine, shredded cabbage, sliced bell peppers, black beans, and brown rice to a bowl.

Top with avocado, salsa, fresh cilantro, and a squeeze of lime.

That’s it.
Fresh.
Colorful.
Easy.
Perfect for summer.

Why it works:
The shrimp and beans give you protein to stay satisfied.
The vegetables add crunch, fiber, and nutrients.
The rice gives you steady energy.
The avocado adds healthy fat to support your brain and help the meal feel complete.

Healthy eating does not have to be complicated.
Sometimes it is just building a plate that keeps your energy steady and your body feeling good.

Save this for an easy summer dinner.

Do I work out when I’m on vacation?Honestly…It depends.Where I am.How I feel.What kind of trip it is.How much rest my bo...
07/18/2026

Do I work out when I’m on vacation?
Honestly…It depends.
Where I am.
How I feel.
What kind of trip it is.
How much rest my body needs.

But here’s what I know for sure:
I do not want to come home feeling like I abandoned myself. And I also do not want to spend my vacation obsessing over workouts.

There is a healthier middle ground.
If there is a gym and I feel like using it, I will.
But most of the time, vacation movement looks more like:
Long walks.
Exploring a new place.
Swimming.
Stretching.
Taking the stairs.
Walking after meals.
Getting outside in the morning light on the beach.

That counts.
Being active does not always have to look like a structured workout.

And taking a few days off from your regular routine is not going to hurt.

What can set you back is coming home feeling guilty, sluggish, inflamed, overtired, and disconnected from the habits that help you feel like yourself.

So when I travel, I focus on the simple things that support my brain, body, and energy.
🚶 Walk when I can
💧 Stay hydrated, especially while traveling
🥗 Get at least one solid meal with protein and vegetables
😴 Protect my sleep as much as possible
🧠 Give my brain a little quiet time to reset

That is my version of vacation wellness.
Not perfection.
Not punishment.
Just staying connected to the habits that help me feel clear, steady, and energized.

Because the goal is not to control every moment of vacation.
The goal is to enjoy your life and still come home feeling like you.

Follow me for more simple brain-body wellness strategies for adults who want energy, clarity, and sustainable health.

A while ago, a client said something to me that I hear more often than you might think.She wanted support.She wanted to ...
07/16/2026

A while ago, a client said something to me that I hear more often than you might think.

She wanted support.
She wanted to feel better.
She wanted more energy, more consistency, and a plan that made sense for her life.

But then she said: “I think I should wait until I get myself together first.”

And I understood exactly what she meant.
She thought she needed to clean up her meals first.
Get more motivated first.
Start moving more first.
Have a calmer schedule first.
Feel more ready first.

But here’s the part I wish more people knew…You do not have to have it all together before you ask for help.

That is often the exact moment when support matters most.

Because the right plan is not just for the season when everything is easy.
It is for the season when you are tired of guessing.
When your schedule feels unpredictable.
When your energy is low.
When your body feels different.
When your motivation keeps coming and going.
When you keep telling yourself, “I should know what to do by now.”

That is where so many people stay stuck.
Not because they do not care. But because they are waiting to feel ready before they begin.

My client did not wait until everything was perfect.

She started where she was. And that one decision changed the direction she was heading.

Not overnight. Not Perfect....But with a realistic plan, simple habits, and support that helped her come back to herself.

All the stars do not have to align before you start taking care of your health.

Sometimes the next right step is simply deciding you no longer want to figure it all out alone.

If you have been waiting for the “right time” to invest in your health, your wellness consultation is designed to help you create a personalized plan for your energy, brain, body, and nutrition.

DM me and let's talk about whether it is the right fit for you.

You do not need a gym to stay connected to your health.Sometimes the workout your body needs most…is a mental workout.Es...
07/15/2026

You do not need a gym to stay connected to your health.
Sometimes the workout your body needs most…is a mental workout.

Especially when you are traveling, overwhelmed, off your routine, or feeling pulled in too many directions.

Most people think consistency means:
“I have to get my full workout in.”
“I have to eat perfectly.”
“I have to wait until I’m back on schedule.”

But what if staying consistent could look like 15 minutes of resetting your brain?
Your mood.
Your focus.
Your stress response.
Your energy.
Your next choice.

That counts, too.
This 15-minute “Mental reset” is for busy adults who want to feel more clear, steady, and in control without needing a gym, equipment, or a perfect schedule.

All you need is a quiet space and a timer.
Here’s how it works:
Set your timer for 15 minutes and move through each step slowly.

This is not about rushing.
It is about training your brain to come back to calm, clarity, and intention.

Your 15-Minute Brain & Mental Reset:
✔️ 2 minutes of slow breathing
Inhale deeply. Exhale longer than you inhale. Let your nervous system know you are safe.

✔️ 2 minutes of body awareness
Notice your jaw, shoulders, chest, stomach, and hands. Where are you holding tension?

✔️ 3 minutes of mental clearing
Write down everything that is taking up space in your mind. No editing. No judging. Just release it onto paper.

✔️ 3 minutes of gratitude training
Write down 3 things that are still good, even if life feels full or imperfect.

✔️ 3 minutes of future-self focus
Ask yourself: “What would the healthiest version of me choose next?”

✔️ 2 minutes of one small action
Drink water. Step outside. Stretch. Prepare a healthy meal. Send the message. Take the next right step.

This is the part most people miss:
Your brain needs repetition just like your body does.

You do not build mental strength only when life is calm.
You build it in the small moments when you choose to pause, reset, and come back to yourself.

That is brain health.
That is consistency.
That is the kind of wellness that travels with you.

✅ Save this for the next time you feel scattered
✅ Share it with someone who needs a mental reset

Easy summer meals do not have to be complicated.In fact, the best summer meals are often the simplest ones.A balanced pl...
07/14/2026

Easy summer meals do not have to be complicated.
In fact, the best summer meals are often the simplest ones.

A balanced plate can look like:
✔️ Protein
✔️ Colorful vegetables
✔️ Fiber-rich carbs
✔️ Healthy fat
✔️ Something fresh and flavorful

The goal is steady energy, balanced blood sugar, better focus, and meals that do not leave you feeling heavy.

Here are a few easy summer balanced plate ideas:
1. Grilled Chicken Greek Bowl
Grilled chicken, cucumber, tomato, olives, greens, quinoa, olive oil, lemon, and herbs.

2. Salmon Summer Plate
Grilled or baked salmon, roasted asparagus, mixed greens, sweet potato, and avocado.

3. Turkey Lettuce Wrap Plate
Turkey lettuce wraps with shredded carrots, cucumber, avocado, and a side of fruit or roasted potatoes.

4. Shrimp Taco Bowl
Shrimp, cabbage slaw, avocado, salsa, black beans, and brown rice or corn tortillas.

5. Egg & Veggie Summer Plate
Hard-boiled eggs, sliced cucumbers, tomatoes, greens, hummus, and sweet potato.

6. Chicken Salad Plate
Chicken salad made with avocado or olive-oil mayo, served with greens, cucumbers, berries, and seed crackers.

7. Burger Bowl
Grass-fed burger or turkey burger over greens with tomato, pickles, avocado, roasted potatoes, and a simple dressing.

8. Mediterranean Tuna Plate
Tuna, white beans, cucumber, tomato, arugula, olives, olive oil, lemon, and herbs.

The simple formula:
Protein for focus.
Vegetables for nutrients.
Fiber for blood sugar balance.
Healthy fats for brain support.
Fresh flavor so you actually enjoy it.

Summer eating does not need to be perfect.
It just needs to support the version of you who wants to feel clear, energized, and in control.

Save this for the next time you want a simple balanced meal without overthinking it and start enjoying simple, balanced, and healthy meals that take just a few minutes to prep! 🍽️

HAPPY BIRTHDAY DR. AMEN!!! 🎉🎂🎉Celebration Sale Runs July 8th thru 15th!25% OFF!!More people are searching for practical,...
07/11/2026

HAPPY BIRTHDAY DR. AMEN!!! 🎉🎂🎉
Celebration Sale Runs July 8th thru 15th!
25% OFF!!

More people are searching for practical, science-informed ways to support better focus, mood, memory, decision-making, and overall well-being.

Amen University’s Brain Health Coach Certification provides an opportunity to learn brain-based principles and develop tools you can use to educate, encourage, and support others.

The next cohort begins July 20, and enrollment is currently 25% off through July 15 in celebration of Dr. Daniel Amen’s birthday.

This certification may be a meaningful next step for:
Health and wellness professionals
Coaches and consultants
Nutrition and fitness professionals
Educators and organizational leaders
Anyone passionate about improving brain health

Go To My Website to Learn More!!
www.KarenMayo.com

This 15-minute AMRAP (As Many Rounds As Possible) workout is designed for Us Over 50 who want to stay consistent with th...
07/11/2026

This 15-minute AMRAP (As Many Rounds As Possible) workout is designed for Us Over 50 who want to stay consistent with their fitness, even on vacation… and even if they don’t have any gym equipment!

All you need is a little floor space and a timer.

Here's how it works: set a timer for 15 mins and move through the exercises back-to-back.

When you finish the last exercise on the list, start back at the top. See how many rounds you can complete before time runs out.

Your 15-Minute Vacation Mode AMRAP:
✔️ 10 squats
✔️ 10 push-ups
✔️ 10 reverse lunges (5 per leg)
✔️ 10 glute bridges
✔️ 10 mountain climbers (5 per side)

Move at a pace you can keep up for the full 15 minutes. The goal is to keep moving the entire time.

✅ Save this post so you have it next time you need a quick workout
✅ Share this with a friend to keep them motivated
✅ Follow for more simple, effective workouts for Us Over 50.

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