Mindful Eating

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Mindful Eating Award-Winning International Best Selling Author!! It is not to create lists of restrictions or good and bad foods.

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. 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!!

So I’ve been experimenting with something very simple:**Leaving a little more space.**A few quiet minutes in the morning...
10/20/2026

So I’ve been experimenting with something very simple:
**Leaving a little more space.**

A few quiet minutes in the morning.
A walk without listening to anything.
Sitting with a cup of tea without picking up my phone.
Letting dinner be dinner.

Not turning every minute open into another opportunity to get something done.

And I’m realizing something:
Rest doesn’t always have to mean taking a whole day off.

Sometimes it’s just giving your brain a few moments where nothing is being asked of it.

Especially for those of us who are used to doing, achieving, caring for everyone else, and moving on to the next thing.

This fall, I’m giving myself permission to leave a little room in the day. Not because I’m doing less with my life. Because I want more energy for the things that actually matter.

🍂 What is ONE thing you could stop doing this week that would give your brain a little more space?

Pumpkin + cottage cheese?Stay with me on this one. 🎃It sounds a little unexpected, but this takes about two minutes to m...
10/17/2026

Pumpkin + cottage cheese?

Stay with me on this one. 🎃

It sounds a little unexpected, but this takes about two minutes to make, gives you a nice protein boost, and tastes like fall in a bowl.

🎃 Pumpkin Cottage Cheese Bowl
Serves 1
1 cup cottage cheese
¼ cup pure pumpkin puree — not pumpkin pie filling
½ teaspoon cinnamon
¼ teaspoon vanilla extract
1–2 teaspoons maple syrup or honey, to taste

Optional toppings:
- Chopped walnuts or pecans
- A little granola
- Pumpkin seeds
- Extra cinnamon

Stir everything together until creamy, add your toppings, and enjoy.

That’s it.
Simple. Satisfying. Protein-rich. And perfect when you want something that feels a little like a fall treat without turning breakfast or a snack into dessert.

And this is exactly what I mean when I say healthy eating does not need to be complicated.

A few simple ingredients can give you something that supports your protein intake, keeps fall flavors on the menu, and actually tastes good.

Save this one — I think you’ll be surprised by how good it is.

I get asked about breakfast ALL the time.“I know I need more protein… but I am not cooking a whole breakfast at 7 AM.” 😂...
10/15/2026

I get asked about breakfast ALL the time.
“I know I need more protein… but I am not cooking a whole breakfast at 7 AM.” 😂 What do I need to do that's easy?

Totally fair.
One of my easiest go-tos is overnight oats with extra protein.

I’ll mix ½ cup oats with coconut milk the night before, then add protein powder in the morning with berries, cinnamon, peanut butter… whatever sounds good.

I usually want my clients getting around 25 grams of protein at breakfast.

It helps make breakfast more filling and gives you a really solid start on your protein for the day.

And most importantly… it does NOT require standing over a stove first thing in the morning!

If breakfast is where you tend to get stuck, DM me PROTEIN and I’ll help you figure out a few easy options that fit your mornings.

A pumpkin spice latte here.A matcha there.That 3 PM “I need a little something” drink. ☕🍂I love a good fall drink too.Bu...
10/14/2026

A pumpkin spice latte here.

A matcha there.
That 3 PM “I need a little something” drink. ☕🍂

I love a good fall drink too.
But here’s what I want you to think about:
Sometimes the biggest surprise isn’t what it costs.

It’s what’s actually IN it.

Some coffeehouse drinks can quickly become a combination of sugar, syrups, oversized portions — and not much that actually supports your energy.

And if you’re already dealing with that afternoon crash?

That can become a cycle:
Low energy → grab something sweet → quick boost → crash → repeat.

Especially, I’d rather think about how we can make those little rituals work FOR us.

Keep the pumpkin.
Keep the cinnamon.
Keep the beautiful coffeehouse experience.
But build it a little differently.

☕ Start with coffee, matcha, or tea
🥛 Choose a milk you enjoy
💪 Add protein when it makes sense
🍂 Use cinnamon, pumpkin spice, vanilla, or cacao for flavor
🥄 Control how much sweetness goes in
🧊 Make it hot, iced, or blended

Healthy living does not mean giving up everything you enjoy.

Sometimes it simply means learning how to make it work better for your body.

And honestly?

There is something really cozy about making your own fall drink at home, putting it in a beautiful mug, and actually sitting down long enough to enjoy it.

That counts too. ❤️

Would you like me to share some of my favorite healthier fall coffeehouse-style drinks this month? ☕👇

Half the battle is not having to think about it every single time.If you already know:✔️ what a few of your meals will b...
10/13/2026

Half the battle is not having to think about it every single time.

If you already know:
✔️ what a few of your meals will be
✔️ when you’re winding down for the night
✔️ what your go-to breakfast is
✔️ when you’re taking a break from work

…there’s a lot less room for “I’ll do it tomorrow.”

One of the biggest things I’ve learned about healthy routines is this:
The more decisions you make when your brain has energy, the less you have to rely on willpower when you’re tired, stressed, or overwhelmed.

And, that matters.
Because supporting your health isn’t only about eating better or exercising more.

It’s also about reducing decision fatigue and making the healthier choice easier.
So this week, decide a few things once.

Maybe it’s:
🍂 your protein-rich breakfast
🍂 your grocery list
🍂 your bedtime
🍂 one easy dinner you can repeat

Simple decisions made ahead of time can create a very different week.

What is ONE thing you could decide today that would make the rest of your week easier? 👇

Follow for practical strategies around brain health, nutrition, strength, energy, and healthy aging.

Once fall hits, I definitely start wanting different food. More soups, stews, hot and spicy chili… basically all the war...
10/10/2026

Once fall hits, I definitely start wanting different food. More soups, stews, hot and spicy chili… basically all the warm stuff I haven’t wanted in months.

I LOVE IT. ❤️💯
And I find ways to make it all healthier…
If I’m making chicken or ground turkey I will throw in a vegetable or two.

If I’m having chili, I’ll make sure there’s plenty of protein and 3 bean mixture in it.

If dinner is soup, I’ll add something that makes it more filling (like sweet potatoes) so I’m not hunting for snacks an hour later.
This recipe is taken from the series "At the Table with Karen Mayo"
A MAYO Lifestyle Recipe
Easy Sweet Potato, Carrot & Lentil Stew
DM "FALL" I will send you this recipe
Nothing fancy. Still comfort food… still delicious!

When the days get shorter, schedules get fuller, and the holiday season starts creeping in, healthy routines can get thr...
10/10/2026

When the days get shorter, schedules get fuller, and the holiday season starts creeping in, healthy routines can get thrown off quickly.

That’s why I believe in having a simple backup plan. At this stage of life, I’m not just thinking about the number on the scale.

I’m thinking about protecting muscle, supporting brain health, maintaining energy, and staying strong enough to keep doing the things we love.

Your backup plan does not need to be complicated:

✔️ Keep 2–3 easy, protein-rich breakfasts on rotation
✔️ Have a quick strength workout you can do even on a busy day
✔️ Include protein with your meals
✔️ Keep colorful seasonal vegetables and fruit within reach
✔️ Take a walk, even when the day doesn’t go according to plan
✔️ Prioritize sleep and recovery instead of always trying to “push through”

Why does this matter?
Because when life gets busy, decision fatigue takes over.
And when you already know what your Plan B is, you don’t have to start negotiating with yourself.

My October reminder:
🍂 You don’t need a perfect routine.
🍂 You need a routine you can return to.
🍂 And protecting your muscle is part of protecting your strength, mobility, metabolism, energy, and long-term health.

Those of us over 50, we’re protecting what keeps us strong.
Follow along this month for simple strategies around brain health, nutrition, strength, energy, and healthy aging.

Leadership isn’t only shaped by what people see above the surface.It is shaped by the roots beneath it:Values. Beliefs. ...
09/27/2026

Leadership isn’t only shaped by what people see above the surface.

It is shaped by the roots beneath it:
Values. Beliefs. Health. Family. Service. Spirituality. Self-awareness. Community. Mindset.

Years ago, I had the privilege of co-authoring *The Roots of Leadership with Anthony C. Gruppo and friends.

Anthony understood that lasting leadership is not created by a title alone. It grows from the personal principles, experiences, relationships, and daily choices that shape who we become.

Looking at this book today carries even greater meaning for me.
Professional performance may be visible—but the foundation supporting it often isn’t.

Our nutrition, brain health, physical well-being, relationships, beliefs, and ability to recover all influence how we think, decide, communicate, and lead.

A strong career needs strong roots.

I remain deeply grateful that Anthony invited me to contribute to this work—and that we had the opportunity to explore leadership as something that extends far beyond the workplace.

Which “root” has had the greatest influence on the leader you have become?

Some books mean more because you knew the person behind the words.One book I’ve been thinking about is Creating Reality:...
09/26/2026

Some books mean more because you knew the person behind the words.
One book I’ve been thinking about is Creating Reality: A Guide to Personal Accomplishment- by Anthony C. Gruppo.

Anthony was an accomplished executive, author, speaker, coach, and leader. I also had the privilege of co-authoring *The Roots of Leadership* with him.

In Creating Reality, Anthony shared the experiences, lessons, relationships, and influences that shaped his life and contributed to his success.

But his message wasn’t simply about professional achievement.

It was about developing the mindset to pursue your goals, recognize possibility, serve others, and become more intentional about the reality you are creating.

That message feels especially meaningful now.

Whether you’re reading from a quiet place at home, spending time in the Hamptons, or carrying your e-reader on a flight to Italy or Greece, some books invite you to do more than temporarily escape.

They invite you to reflect:
What am I creating?
What am I prioritizing?
And does the life I’m building reflect what matters most to me?

Anthony’s leadership and words left people with something to think about—and something to act upon.

I’m grateful that I had the opportunity to know him, work with him, and share a small part of his journey.

What book has influenced the way you think about leadership, success, or the life you are creating?

What’s on your nightstand (or in your e-reader) right now?

The most successful people I work with don’t try to do everything themselves.One of my private clients—Lindsay—is one of...
09/24/2026

The most successful people I work with don’t try to do everything themselves.

One of my private clients—Lindsay—is one of the most organized and accomplished people I know. Shared with my client's permission.

She is highly successful in her career. She takes care of her family, manages significant responsibilities, and is the person others rely on when something needs to get done.

From the outside, she makes all look easy.
But she understood something many high-achieving people eventually discover:

Being capable of doing something alone doesn’t mean you should have to.

Successful people know what they do well—and when the right expertise, strategy, and private support could move them forward more effectively.

That is why she chose me & The Unforgettable Brain-Body Experience.

She wanted a private advisor who could look her and the complete picture:

✅ Brain health and mental performance
✅ Energy and sleep
✅ Stress and recovery
✅ Nutrition and digestion
✅ Habits and subconscious patterns

Because when you carry tremendous responsibility, your health strategy shouldn’t be another responsibility you have to figure out alone.

The Unforgettable Brain-Body Experience** is private, personalized, and designed for accomplished leader who is ready to give their health the same level of attention they give their careers, and responsibilities.

I work privately with only four clients at a time.

If you’re finally ready to explore what having the right expert in your corner could look like, DM me.

*Shared with my client’s permission, her name and identifying details have been changed to protect her privacy.

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