Transform ad FLow LLC

When did eating become something we have to hurry through?

We eat while working, scrolling, driving, watching TV, or thinking about the five things we need to do next. Meanwhile, the actual meal barely gets our attention.

Food does more than fuel us. The way we experience a meal—slowing down, noticing flavors and textures, and actually being present—can influence digestion, satisfaction, and even our connection with food.

And mindful eating doesn’t have to mean turning every meal into a ceremony. It can start with one meal and one small change.

In The Joy of Eating, I share some simple ways to bring more intention and enjoyment back to mealtime, along with a mindful meal challenge and a Mediterranean Buddha Bowl recipe.

Read the full article here:

The Joy of Eating Nourish Your Body, Mind, and Soul

In 2003, I wrote a poem for my mom to tell her how much I loved her and what she meant to me.

Nearly two decades later, after she passed away, I found myself writing to her again.

I recently put those two poems side by side, and what struck me was how similar they were. Different years. Different circumstances. But the same woman came through in both: strong, complicated, loving, and unforgettable.

My mom is also at the heart of The Last Matriarch. Writing became one of the ways I could keep her story, and pieces of our story, alive.

This article is a little more personal. It’s simply about honoring her.

Read the full article here:

Honoring My Mom La Martriaca

Habits are interesting little things.

Some make life easier without us even thinking about them. Others have us wondering, “Why do I keep doing this when I know I want to change it?”

A lot of it comes down to how efficiently our brains learn patterns. A cue leads to a behavior, the behavior gives us some kind of reward, and with enough repetition, the brain basically says, “Got it. I’ll take it from here.”

Hello, autopilot.

But if the brain can learn a pattern, it can also learn a different one.

In this article, I get into how habits form, why the famous “21 days to form a habit” idea isn’t quite what we were led to believe, and what can actually help when you’re trying to replace a habit that no longer works for you.

Read the full article here:
https://transformandflow.substack.com/p/habits

Healing After Loss: Notes From a Year of Learning to Live Differently
Loss changes more than the absence of a person. It can change routines, relationships, how we see ourselves, and even how we imagine the life ahead of us.
Over time, I've learned that healing isn't about leaving grief behind. It's about learning how to carry what we've experienced while continuing to build a life around it.
In this article, I share some of what loss has taught me about grief, identity, memory, and moving forward—reflections that also became part of the journey behind The Last Matriarch.
Read the full article on Substack:
https://transformandflow.substack.com/p/healing-after-loss-notes-from-a-year?utm_source=chatgpt.com

I’m excited to share that I’ll be one of the vendors at A Day of Healing: Wellness & Healing Arts Event on Sunday, November 8th at the Hilton Warner Center in Woodland Hills.

I’ll be there with copies of my book, The Last Matriarch, along with information about my coaching services through Transform and Flow LLC — including transformational life coaching, holistic nutrition coaching, mentoring, and mind-body integration support.

Come by, say hello, explore the vendors, attend workshops, and connect with a beautiful wellness and healing arts community.

A Day of Healing
November 8, 2026
10:00 AM – 4:00 PM
Hilton Warner Center, Woodland Hills
HealingArtsSFV.com

Check out my interview that I did with Your Central Valley.
Feel free to reach out if you like to share your thoughts

Meet author, Eliza Agudelo Eliza Agudelo is the author of The Last Matriarch: Everlasting Transformation, a book about dealing with grief and rebuilding life after losing her mother. Click here to learn more.

Healing often begins when we stop forcing ourselves to be ok.
To sit in the quiet. Letting the moment make you present. Aware.
Sometimes we need that solitude, stillness and deafening silence to propel us towards healing.
Towards understanding. Towards self-love.

Growth may involve unlearning familiar responses, practicing new ones, finding tools that actually work for you, and having support and accountability while those changes become part of how you live.