Pumpkin Oat & Flax Muffins

Pumpkin Oat & Flax Muffin

Course Breakfast, Dessert
Servings 12 servings
Calories 103 kcal


  • 1 cup pumpkin puree
  • 1/2 cup monk fruit sweetener
  • 1/3 cup unsweetened applesauce
  • 1/4 cup water
  • 2 eggs
  • 1 cup whole wheat flour
  • 1/2 cup old fashioned oats
  • 1/4 cup ground flax seed
  • 1 1/2 tsp pumpkin pie spice
  • 1/2 tsp salt
  • 4 tsp baking powder
  • 1/2 cup raisins
  • 1/4 cup pumpkin seeds


  • Mix ingredients all together.
  • bake at 350 degrees for 30 minutes


You can make this recipe gluten-free by replacing the wheat flour with either oat flour or gluten-free flour.
Keyword dairy-free, Low Calorie, Oats

The Divine Purpose of Fear

I was talking to my friend Lisa the other day and told her about a project I started out of fear. I have been known to be very judgemental of myself when creating from this space. She asked if I was continuing the project out of fear. I told her it had shifted to love. Her response to my self-judgment was to say to me that the fear had served its purpose then.


I had never looked at fear as serving a Divine Purpose before. On the contrary, it was always something I had toĀ transcend. Isn’t that the goal of becoming a spiritual being to no longer live in fear? After this conversation, I think not. The purpose of the spiritual seeker is to use all of our emotions and experiences for our highest good. It may take some time to reach that goal, but eventually we all do

Fear can be either destructive or constructive. Fear was designed to keep us safe, not to be used as a shaming device. How it changed over millennia, I know not. But if The One Creator created everything, doesn’t it make sense that fear is one of those Creations?

From this point forward, I will look to fear as one of the many emotions my soul uses to move me to a higher place consciously. 

Della offers a FREE Loving Kindness Meditation via zoom every Tuesday at noon CST. Email her at della@innerpeacemovementstudio.com to be included.

Becoming Real

I recently had a conversation with my Spirit Guide, Grandfather. This is what he said about loving ourselves.

Artwork by Katelyn Mariah

Della: What do we need to know today?

Grandfather: Cherish yourself above all others.

Della: That sounds selfish to me.

Grandfather: That is because you have been falsely taught.

Della: What do you mean?

Grandfather: Your culture/society has undermined your natural ability to love yourself. It is in loving yourself that you will find actualization. You will find your Self. 

When I looked up the word actualize, it means to make real. I immediately thought of the story of Pinocchio. Pinocchio is a puppet that longs to become a “real” boy. He goes on many misadventures before he finds himself. Pinocchio is our story. Before we can become actualized or real, we often make many mistakes. The quickest path to becoming “real” is, therefore, through self-love. 

When we love ourselves, we can discern the difference between generosity and giving ourselves away. Loving ourselves teaches us to set healthy boundaries and leads us to listen to our bodies instead of becoming ill before we hear.

When we love ourselves, we can love others in a healthy way.

Painting by Katelyn Mariah. You can find more of her fabulous artwork here.

Della is offering a FREE Loving-Kindness Meditation each Tuesday at noon – CST on zoom. Email me at della@innerpeacemovementstudio.com to get the link.

Surfing The Chaotic Waves

This came through my journaling practice this morning. I thought I would share.

I am moving more and more towards stillness these days. Freeing myself from the external noise of the happenings of the world. Freeing myself from the to-dos that want to fill my days. There is constant pressure to protect me from the chaos of the world, to fight the oncoming changes that are inevitable. I know I am ready as I can be for whatever is going to unfold.

There is always change coming. However, sometimes that change is more dramatic than others, and this time seems to be the case too.

I sense what’s coming will be slow and steady. And, maybe in 18 months, I will look behind me and say WTF just happened? How did I not notice that all of this was unfolding? Was I too busy, too paralyzed, or simply complicit in the collective denial to do anything about it?

I have to trust that my soul knows what it is doing. I am here during this critical juncture of our world for a purpose. It is either as a witness or as a rock to lean on. I will remain steadfast in my truth. I may not see the big picture yet, but I trust something beautiful will be built from the wreckage.

My mantra these days is everything that does not align with my soul’s mission must fall away, even if that is the world as we know it.

Banana Flax Cookie

I am always looking for a low-carb, easy treat, and these cookies fit the bill. I hope you enjoy them as much as I do.

Banana Flax Cookie

Course Breakfast, Snack
Servings 16
Calories 80 kcal


  • 2 bananas, mashed
  • 1 cup flax, ground
  • 1/4 cup sunflower seeds, raw or roasted
  • 1/4 cup pumpkin seeds, raw or roasted
  • 1/4 cup dried fruit, I used cherries
  • 1/4 cup coconut, shredded
  • 2 tsp monk fruit sweetener, optional
  • 1 pinch salt
  • 1 tsp vanilla extract
  • cinnamon, to taste


  • Preheat oven to 350 degrees
  • Prepare a baking sheet with parchment paper
  • Mash the bananas.
  • Add in the other ingredients and mix well
  • Using a cookie scoop, place cookie dough on baking sheet.
  • Flatten each cookie with the back of a spoon or your hands.
  • Bake for 20-25 minutes.
Keyword dairy-free, Easy, gluten-free, keto, Low Calorie, low carb, low oxalate

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her servicesĀ here.

Deep Surrender

I have been in the process of Deep Surrender these past couple of weeks. Surrender is not something I do once, and then I’m done. I have to surrender over and over again. This yielding has been a lesson in patience with Self. I have a habit of holding on so tight. That gripping like my life depends on it has been a problem of mine most of my life. I’ve been grasping so long and hard that now there is numbness in my hands and feet (neuropathy). This pain began last year but seemed to dissipate with a diet change. However, now it is back, and I know that there is more than diet contributing to the pain.

Mental & Emotional Contributors

Why am I holding on for dear life, you ask? Because I am afraid. I think I came out of the womb in survival mode. My mother told me I would be stiff as a board whenever she tried to cuddle me. This fear led me to try and control every outcome, so I could feel safe. Even now, when I am truly safe, I still try to manage all the details of my life because this habit has existed as long as I can remember.

Pain As a Motivator

The first time I heard the phrase pain as a motivator, I was sitting in a meeting of Alcoholics Anonymous. At that time, I understood the phrase’s meaning to be someone hitting bottom so hard they could no longer avoid their problems.

Well, I’ve hit my bottom, or it’s more like the two-by-four has hit me. Like an addict who goes out and relapses, I’ve had to learn the lesson of surrender repeatedly. But, this time, I’m listening, though my ears still ring from that wack alongside the head.

The Empowered Present

I’m letting go one moment and one breath at a time. So when I slip out of the present moment and into my busy mind, I pull myself back, breathe, and remember that surrender means freedom, not loss of Self.

I know that there is an opportunity here in this challenge to let go and allow Life to unfold. It is time I take back my power and live in the present moment. I give my power away whenever I step out of the present. As Louise Hay says, “The point of power is in the present moment.” And the Course In Miracles says, “In my defenselessness, my safety lies.” This means it is time to drop my armor, start trusting Life and live in the now. It is only in the present that I can live fully empowered.

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her servicesĀ here.

Banana Flax Muffins

I am always looking for ways to get more fiber into my diet, and flax is my go-to. These little beauties are also low calorie and low in carbs. It’s a win-win! They turned out super moist and delicious.

Banana Flax Muffin

Total Time40 mins
Course: Breakfast, Snack
Keyword: Easy, gluten-free, Low Calorie, low carb, low oxalate
Yield: 12 muffins
Calories: 100kcal


  • 2 bananas
  • 3/4 cup monk fruit sweetener
  • 1 cup ground flax seeds
  • 1 egg
  • 1/2 cup milk
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1/2 cup coconut flour
  • 1 tsp vanilla
  • 1 pinch nutmeg


  • Preheat oven to 375Ā°F.
  • Mash bananas.
  • Mix bananas, flax and egg.
  • Mix dry ingredients together and add.
  • Add milk – I used goat milk but any milk will do.
  • Fill greased muffin tins or use silicone muffin baking cups.
  • Bake for 30 minutes, or until toothpick or fork comes clean.


100 kcal
10g carbs
5g fiber
5g fat
3g protein

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Penny-Wise Tip: Vacuum Sealing

I just finished vacuum sealing six heads of broccoli!

I love processing food as it makes me feel more in tune with the fare I consume. Our vacuum sealer is one of my favorite kitchen tools. Vacuum-sealed food stored in the freezer can last up to 2-3 years, while it will last 6-12 months in the freezer stored in other ways.

While researching this post, I discovered you could also vacuum seal fresh produce to extend its refrigerator life up to 1-2 weeks. Often, fresh produce loses its Om after only a few days in the refrigerator.

My husband bought our vacuum sealer in the clearance aisle at Walmart many years ago. I use it at least once a week as I tend to buy meat in bulk because bulk meat is budget-friendly. To preserve all that meat, I portion it into meal-size packages, seal them, then freeze them. For example, 20lbs of chicken at Walmart costs 61 cents per pound purchased this way.

A bonus Penny-Wise Tip is to shop garage sales. We purchased two “spare” vacuum sealers between $5-$10 apiece this way. Fortunately, for us frugal-minded people, many individuals don’t realize the value of a vacuum sealer, so people will sell them for next to nothing.

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Mindful Eating Tips

  1. Be fully present. When we are not fully present, we are disconnected from our bodies, and it is easy to overeat. Before you take your first bite, put your awareness into your feet. This will bring you into your body.
  2. Breathe. We are often in a hurry when we eat and end up gulping down our food. When we remember to breathe, we slow down and are more inclined to notice the nuance of flavors on our tongues.
  3. Appreciation. When we appreciate our food, we become one with the life-giving gift of the food we eat.

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Meal Extenders: Beans

If you read my previous post on Meal Extenders, you may remember that a meal extender is an ingredient you can add to a recipe to reduce the overall cost but increase the number of servings. In today’s article, I talk about the beautiful bean.

Beans are packed with healthy protein, carbs, and fiber, and they are loaded with vitamins and minerals. You can add beans to meatloaf, casseroles, desserts, and soups to make any meal go further.

When this recipe first came to me, I thought no way this would taste good together, but I was wrong! It couldn’t be easier to put together.

If you want to make this recipe vegetarian, leave out the tuna.

Tuna & White Bean Alfredo

Course Dinner
Cuisine Italian
Servings 6


  • 1 can white beans, drained and rinsed
  • 1 jar Alfredo sauce
  • 1 can tuna packed in water, drained
  • 1/2 cup peas, fresh or frozen
  • 1 tsp chives, fresh or dried


Mix all ingredients except for chives together in a saucepan and heat. Serve over noodles or rice or my favoriteĀ Savory Oat Cake. Sprinkle with chives.
Keyword Easy

Other Bean Recipes:

Mexican Casserole

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.