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

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 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.

Wellness Hack: Zoodles

I am not sure who first thought of spiralizing a zucchini in noodle shapes, but she was a genius. Of course, you can see I am assuming it was a woman. It’s such a simple pleasure, the noodle. But unfortunately, those luscious, carb and calorie-laden pieces of yummy goodness are dangerous to most of us. Too many carbs can make my blood sugars wonky. So, when I took refined carbs out of my diet, I had to devise a plan. Enter the zucchini.

This simple, phallic-looking summer squash has a neutral flavor that easily complements any sauce you pour over it.

I get out my little spiralizing machine, and within about a minute, I have a beautiful plate of zoodles. I put them in the microwave for about a minute and then top them with whatever I please. They are low carb and low calorie—the perfect wellness hack for a healthy lifestyle.

I would love to hear how you top your zoodles. Please leave me a message in the comments below.

Here is the zoodle maker I use.

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

I Did Intermittent Fasting for 30 Days and Here Is What Happened

I’ve been drawn to the concept of intermittent fasting or time-restricted eating for a long time now. Many years ago, I read a book by Deepak Chopra called Perfect Weight. He talked about weight loss principles, one of which is time-restricted eating. In the book, he suggested not eating food after 7 p.m. I followed this protocol for years, easily fasting for 12 hours per night.

Over the years, I tried to fast for more extended periods and just was unable to with any success. I believe it was because I did not have my blood sugar under control at the time. However, now that my blood sugars are balanced, I have been easily fasting for 16 hours with an 8-hour eating window.

My Results:

When I began this journey 30 days ago, I had no idea what to expect. I went into it thinking this would be an experiment, and when it was over, I would know whether or not it was right for me.

I immediately noticed more energy, better skin, and, my favorite result, better sleep. The other thing I noticed was food freedom. For most of my adult life, I have been obsessed with diet and food. I have tried every diet you can imagine, and none of them were quite right for me. In full transparency, I eat relatively low carb. I do not count fat, carbs or calories anymore though I am mindful of how much fruit and grains I eat. If I overeat, my blood sugars can get out of balance.

I have also recently begun eating, what I call, the As Close To Nature As Possible (ACTNAP for short!) diet. This way of eating is simply eating whole foods with no natural or artificial ingredients. If you have ever tried this, you know how hard this is. In these modern times, most foods have added ingredients such as flavorings, colorings, or preservatives. I do a lot of from-scratch meal prep as a result.

Because I am creating my meals from scratch, I am no longer eating processed foods. It makes meal time pretty simple around my house. I eat meat, veggies, fruits, and clean fats like butter, olive oil, and a few whole grains.

I feel more balanced and know that intermittent fasting is the central part of that balance. Therefore, I will continue with it as it is perfect for me. In future posts, I will discuss why I use a 16:8 protocol instead of a longer or shorter fast.

Have you tried intermittent fasting? If so, how did it work for you? Leave a comment below.

Resources on Intermittent Fasting

The Obesity Code by Dr. Jason Fung

The Complete Guide To Fasting by Dr. Jason Fung

Intermittent Fasting Made Easy by Thomas DeLauer

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

scenic view of mountains during dawn

Divine Nourishment

scenic view of mountains during dawn
Photo by Simon Berger

Are you feeling nourished from the Divine? What does that even mean? 


to sustain with food or nutriment; supply with what is necessary for life, health, and growth.

to cherish, foster, keep alive, etc.

to strengthen, build up, or promote.


Many of us feel depleted these days as the effects of the last two years and current events continue to take their toll. We seek comfort, and those around us don’t have anything to give. So we look to other means for sustenance.  

Some of us seek nourishment outside ourselves. But unfortunately, drugs, sex, alcohol, shopping, technology, and other addictions take the place of Divine Connection, which separates us more than we were before.  

What if Divine Nourishment were as simple as watching the sunrise or the sun set? Maybe it is a long deep breath into the lungs. Or the laugh of a loved one. I am suggesting that the Divine is all around us all of the time. It’s up to us to pay attention. But, if it is that simple, why don’t we connect all of the time? That is where the true epidemic lies, outside of the present moment. We get caught up in our daily lives and forget that the Divine is within us, right here, right now.

How do we change that? I believe this is where a spiritual practice comes in. Like in meditation, we bring our awareness back to the present moment. For example, while washing the dishes, bring your attention to the feel of the water on your hands. While petting your cat, notice the texture of its fur against your skin. When eating an apple notice the sweetness on the tongue. The present moment is where we experience Divine Nourishment. Bring yourself back again and again. That is where the practice part comes in.

What nourishes you in these challenging times?

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

A Prayer for Physical Healing

What if becoming present were as simple as putting awareness in your feet? That is what my Spirit Guide, Grandfather suggests you do to experience both the present moment and to experience Presence. He also leaves us with a prayer for physical healing. If you felt the energy of this transmission please leave me a message in the comment line.

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

6 Steps to Staying Motivated

Many of us are motivated to eat right, exercise, live healthy, etc., but staying motivated is more challenging.

Here are a few ways that I have learned to keep my mojo flowing over the years.

Know Your Why:   If your reason for making healthy change isn’t strong, you can quickly become unmotivated. For instance, wanting to look good in a bathing suit this summer vs. desiring to live a long healthy life are two completely different sentiments. The first why feels temporary. The second why feels like a long-term commitment to self.

Gamify It:  Making diet and exercise a game has changed my thinking around the process. For example, I sometimes use a calorie app to manage my food intake. As I enter my food into the app, I try to see how close I can get to my allotted calories without exceeding them. Instead of being rigid and stressed out with the app as I was in the beginning it now has become a game I can have fun with.

Tracking: Tracking is a process where you use a visual aid to keep the motivation going. Like me, you can use an app or stars on a wall calendar. I go into detail in this prior post on how to do this. Like the above tip, tracking also works to gamify your exercise. When I see stars filling up my calendar each day, I feel like I am winning the game.

Mentor/Coach:  Connect with people already where you want to be to help guide and support you on your journey. Not only will they help you stay accountable to yourself and teach you methods for success, but they can also be your greatest cheerleader.

The Buddy System:  Surround yourself with positive people. Find a friend, family member, or a support group to keep your mojo flowing. Making lifestyle changes with a buddy can make doing the work fun. For example, my husband and I have the same long-term lifestyle goals. So having him by my side makes what can often be hard work enjoyable.

Reward Yourself:  When my husband and I started being mindful of our diet, we realized that we needed to have one treat a week to relieve the pressure of being vigilant for the rest of the time. The first time we permitted ourselves to do this, we went a little crazy. It took a few weeks, but we are now down to sugar-free chocolate pudding with light whipped cream on a Saturday night. We needed to be excessive in the beginning to learn that we didn’t want to be excessive.

Note:  A reward does not have to be food! It can be bringing yourself on a date, having that glass of wine, or buying a new pair of shoes.

Bonus Tip

Be Gentle With Yourself:  You will not do “it” perfectly all of the time. However, that does not mean you have failed. The key is to start again and then again if you need to. That is part of the fun of playing any game. You keep playing until you’ve won the game.

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

Wellness Tip: Measure Your Food

Are you like me and don’t know what a serving looks like? I want to think I do, but time and time again, my waistline tells me otherwise. We have been socialized to supersize everything on our plate so no wonder we are confused about what a portion really looks like. Did you know that a serving of cereal is either 1/2 or 3/4 cup, depending on the brand? Who pours 1/2 cup of cereal in their bowl?

I know measuring and weighing our food sounds tedious and obsessive. The key is to think of this as a learning tool to retrain your mind to understand accurate portion size. Once I started measuring and weighing my food, I could more easily practice mindfulness around my meals. When I use this tip, I don’t overeat, am not sluggish after a meal, and don’t get an upset stomach.

I love the practice of my friend Katelyn. She manages portions by using a small salad plate. You can only put so much food on a small plate.

Some people use the palm of their hand as a reference point to determine portion size or you can visualize a deck of cards as another method. What tips do you use to bring awareness to your portion size?

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