full moon skull cloud 

Full Moon and Skull Cloud, NYC                   September 2011



                                                                                                         October  2011


Healthy Spicy Life

with Kim Stetz

I don't know what this means. I don't think it means anything.
~ Eddie Vedder on receiving the Grammy

In This Issue
Baja Retreat April 2012
Food Focus: Fiber
Recipe of the Month: Vegetarian Bean Chili
Yoga Pose of the Month: Crow
Meditation Practice: Gratitude

What's Happening


For Your Healthy Spicy Lie:www.kimstetz.com 

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"Practicing with Kim is an oasis in my responsibility-and stress-filled days. She brings light and peace with her into my home, and helps me achieve confidence and happiness in my practice through her articulate instruction, attention to alignment and enthusiastic support of my movement and my journey."   Roxanne, 45, public relations executive, mother of two, has it going on




"I have been practicing yoga with Kim for over 5 years now.  It began with vinyasa yoga which was a wonderful break from going to the gym.  Kim helped me recover from ACL surgery and my husband recover from back surgery with strengthening and stretching sessions that were more therapy than yoga and demonstrated her extensive knowledge of the body. Over the past few years we did pre and post natal yoga through two pregnancies.  Over the course of the past 5 years Kim has become a great friend who is always there to listen, offer a new perspective, and give advice on how to better take care of yourself."     

Elizabeth, 31, interior design, world class mom




"Kim taught me that it was important to take time out of my busy schedule to breathe. 

The result was less pain and stress and finally an end to my sleepless nights."

Amy, 35, author, artist, Renaissance woman

Hello Friends,


This is this because that is that. There's no way around it. "Penetration means to enter something, not just to stand outside of it. When we want to understand something, we cannot just stand outside and observe it. We have to enter deeply into it and be one with it in order to really understand. If we want to understand a person, we have to feel their feelings, suffer their sufferings, and enjoy their joy." Thich Nhat Hanh  


Go deeper into your life. Get to know who you are. This way when you interact with others, you have something to give rather than wanting to take or just occupy space and time. You have such an amazing opportunity in this life, your life to shine. It's not sunny every day. Just as it's not gloom and doom every day either. I wish for anyone who reads this to have a day with heartfelt intention towards yourself and others. The more you set your intentions for your day ... your life  ... you will see that you will be living the life that you intend to live. It takes practice and discipline, but it works. Some questions you can ask yourself to help set an intention ... What can I do today that is meaningful to me? What big dream do I have and how can I work towards it? What kind of energy do I want to manifest today?  

You can ask yourself these questions, contemplate them, and recall them at the end of the day and see what steps you took towards them. A daily meditation practice enables you to slow down and have a look at what's going on and coming up in your life. When we investigate self and connect with others, we become more confident and actually help ourselves by helping others.


Please join me at the IDP Intro to Meditation at 3:00 pm in NYC. I am facilitating October 16. Follow the link for the address and more information. 


Lots of exciting things happening, but it's hush hush for now. Thank you all for reading, writing to me, and being open.



Could one conversation change your life?

Find out by scheduling a consultation with me.

We will discuss your unique situation in depth and determine how I can help you reach your health and life goals.




All heart,  
birthday girl

Please have a look at my website 




Ethan and Kim's Meditation and Yoga Retreat in Baja, Mexico!!!

April 14 - 20 , 2012

If you think you can join us, please reserve soon! we need to know how many rooms to hold and get the early bird discount of $125. 


ethan nichtern  

Come sit, bend, surf, slow down, and truly relax at Prana Del Mar.  Join Shastri Ethan Nichtern and me for a week of rewarding work and healthy play.




With 40 years experience between us, we will lead you through a week of asana, meditation and philosophical study in this luxurious, oceanfront destination.  Ethan will guide a daily meditation practice followed by a dharma talk and I am teaching a daily, all levels, vinyasa yoga practice and offering nutrition talks.


wheeling storm Located on 5 acres on the southern tip of the Baja peninsula, Prana Del Mar is surrounded by mountains to the east, the Pacific Ocean to the west, and desert all around. 


Included:  Daily yoga and meditation, philosophical study, nutrition talks, 3 vegetarian meals a day with seafood options, comfortable accommodations, swimming pool & jacuzzi, pristine beaches, and transportation to and from Cabo San Lucas airport when arriving and departing on retreat dates.


An arrival snack and dinner are served on the first day of the retreat after the check-in time of 3pm. Breakfast is served on the ending day of the retreat before the checkout time of 11am.  A fruit bowl for snacking will be available every day.


Prana Del Mar beach

We are organizing a beach clean up (though these beaches are pretty amazing already) to give back to this beautiful land. We hope that all participants will join us. There may be other volunteer opportunities, but those are yet to be determined.


Additional services while on retreat: Surfing, spa treatments, whale watching, horseback riding on the beach, snorkeling, hiking and more! Prana Del Mar staff will assist in organizing any of the above requests. Alcoholic beverages are available at an additional cost and will be charged directly to an individual's account.


Retreat Packages*:

$1655 - per person Double Occupancy

$1970 - per person Single Occupancy

$1400 - per person retreat without yoga and meditation teachings

*We will pair people who would like double occupancy

**Prices do not include international airfare to Cabo San Lucas (SJD) airport.


Deposit: $150 Non-refundable deposit to hold your space. 

Early Registration Discount - $125 off when you register before 10/15/11!


For questions or concerns please contact Kim@kimstetz.com or call 917-545-0938. Space is limited and we will fill up. 




  Food Focus: Fiber

beans heart small

In a nutshell (nuts are insoluble fiber) what is fiber, what's the difference between insoluble and soluble fiber and what's the RDA?


Fiber is an important part of a healthy diet and is an undigested carbohydrate. The best sources are whole grain foods, fresh fruits and vegetables, legumes and nuts. We need fiber to keep our intestines functioning at their best. When the intestines are out of whack, you know it! Constipation and diarrhea are the most obvious symptoms you may experience when your intestines are unhappy. Vitamins and minerals aren't getting absorbed properly and the whole body suffers. Your intestines are your second brain.


Both types of fiber are equally valuable for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.  


Insoluble fiber doesn't dissolve in water.  

Soluble fiber dissolves in water.  


We want a balanced intake from both categories. When you choose to eat whole fruits over juices, whole grain bread over white processed flour baked goods, you are choosing to eat food with healthy fiber content which coincidentally has vitamins and minerals as bonus.


*Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL ("bad") blood cholesterol by interfering with the absorption of dietary cholesterol.

  • Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.

  • Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

*WebMD - The Benefits of Fiber


**Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American eats only 15 grams of dietary fiber a day. To view a table of daily fiber requirements for age and gender.   

** Harvard School of Public Health 


Remember to increase your water intake as you increase your fiber intake!


This list is from the Mayo Clinic: 


Fruits serving size total fiber (grams)

Raspberries 1 cup 8.0

Pear, with skin 1 medium 5.5

Apple, with skin 1 medium 4.4

Strawberries (halves) 1 1/4 cup 3.8

Banana 1 medium 3.1

Orange 1 medium 3.1

Figs, dried 2 medium 1.6

Raisins 2 tablespoons 1.0


Grains, cereal & pasta serving size total fiber (grams)

Spaghetti, whole-wheat, cooked 1 cup 6.2

Barley, pearled, cooked 1 cup 6.0

Bran flakes 3/4 cup 5.3

Oat bran muffin 1 medium 5.2

Oatmeal, quick, regular or instant, cooked 1 cup 4.0

Popcorn, air-popped 3 cups 3.5 I don't like pop corn for digestion but fair is fair and I left it on the list. I think popcorn is awful for digestion. Awful!!!

Brown rice, cooked 1 cup 3.5

Bread, rye 1 slice 1.9

Bread, whole-wheat or multigrain 1 slice 1.9


Legumes, nuts & seeds serving size total fiber (grams)

Split peas, cooked 1 cup 16.3

Lentils, cooked 1 cup 15.6

Black beans, cooked 1 cup 15.0

Lima beans, cooked 1 cup 13.2

Baked beans, vegetarian, canned, cooked 1 cup 10.4

Sunflower seed kernels 1/4 cup 3.9

Almonds 1 ounce (23 nuts) 3.5

Pistachio nuts 1 ounce (49 nuts) 2.9

Pecans 1 ounce (19 halves) 2.7

1 cup of cooked beans is a lot to consume in one sitting. I'm just posting the information. 


Vegetables serving size total fiber (grams)

Artichoke, cooked 1 medium 10.3

Peas, cooked 1 cup 8.8

Broccoli, boiled 1 cup 5.1

Turnip greens, boiled 1 cup 5.0

Sweet corn, cooked 1 cup 4.2

Brussels sprouts, cooked 1 cup 4.1

Potato, with skin, baked 1 medium 2.9

Tomato paste 1/4 cup 2.7

Carrot, raw 1 medium 1.7



Recipe of the Month: Vegetarian Bean Chili

Prep Time: 10 minutes

Cooking Time: 20-30 minutes

Yield: 4 servings



1 tablespoon olive oil

1 onion, chopped

2-3 cloves garlic, minced

1 carrot, halved lengthwise and sliced

1 red, green or yellow pepper, chopped

1 teaspoon each chili powder, ground cumin, dried oregano

3 cups cooked red, black or kidney beans

1 cup spring water or vegetables stock

2 tablespoons umeboshi vinegar or organic tomato paste

1 teaspoon sea salt



1. Heat the oil in a large heavy pan. Add onion and garlic and saut� until the onion starts to brown.

2. Add the rest of the vegetables, chili powder, cumin and oregano. Saut� for 5 minutes.

3. Slowly add the rest of the ingredients. Cover and simmer for 10-15 minutes.

4. Adjust the seasonings and serve.



Add other vegetables like celery, zucchini or summer squash.

Skip the chili powder, use ginger instead to create a different taste.

Add fresh or frozen corn and you have a grain-bean combination in one pot.

Add cooked brown rice for a tasty rice and bean dish.




Yoga Pose of the Month: Crow - Bakasana

crow pose

This pose is tricky even for advanced practitioners, so please don't get discouraged if it takes you a few years or a lifetime to fly in crow. It's always best to be warmed up with some sun salutations and stretching your wrists before trying this pose. If you have carpel tunnel syndrome or are pregnant, try this when you no longer have those conditions.
Some tips are to look forward, not down, really pull your heels up to your butt and draw your navel to your spine and press your back up towards the sky. Shift your weight forward just to the edge where you think you'll fall and you've got it! And of course BREATHE and smile ... and turn your head to the side if you think you're going to fall. You can also put a pillow or blanket under your face for some moral support. Yoga Journal has all the information in detail about bakasana.
Good luck!

Meditation Practice: Gratitude   

I realize this is the same meditation practice as the last two months. Some of you haven't tried it yet. 



Find a quiet place where you can sit for 10 or more minutes. Use a timer for your practice. There are many apps available. I use Insight Timer app.  




You may sit on a chair with the feet flat on the floor or if you can sit cross-legged on the floor comfortably then try that. It is important to make sure you're not struggling to sit comfortably. Zafu meditation cushions are great to have, sitting on firm pillow or thick sturdy blankets like you find in yoga studios are all good options. When sitting cross-legged, you want to be able to sit up tall, upright but not uptight. The knees slope down from the hips and the hands rest on the thighs with palms up or down. Imagine their is a string in your spine that is being drawn up towards the ceiling lifting the whole spine up. Check to see that you didn't take your shoulders up with you. Allow them to slide down your back on an exhale.  


Now that you have taken your seat, check in with your mind. Ask yourself how you are doing in the present moment. Try not to dig too deeply here. You are seeing what the flavor of your mind feels like and leave it at that eg: I am tired, excited, anxious, OK, etc. Spend a few breaths with the flavor of the mind. Let that go and begin the contemplative practice of gratitude. Spend a couple of minutes with each suggested contemplation.  


Reflections to contemplate:

1) What place am I grateful for? This could be your home, your bed, a mountain, an ocean. When choosing a place see it's colors and sounds.   

2)Who has been kind to me? Think of one person who has been kind to you and you are grateful for. 

3) What personal attribute about me am I grateful for? This could be something physical like your hands or a quality about yourself that you like eg: patience or courage 

4) The phrase "I am grateful for my beautiful life" or "I am grateful for my precious life" 


Notice how you feel after these contemplations before ending your practice. 


Generating gratitude towards others and self opens our hearts and minds. You may not feel anything and you may feel strong emotions. If strong emotions arise, bring awareness to where you feel the emotion in your body and breath with it. When it passes, and it will, allow the mind to rest with your breath, following inhale and exhale, feeling the breath in your body. Maybe in your abdomen or the tip of the nose. When the timer rings you may want to acknowledge your practice by placing the hands together at the heart and bowing to self and your teachers. This is an option and an offering for your practice.  Meditation is recommended as a daily practice. You have the time.   


For more teachings and pod casts on meditation, please check out

 The IDProject.org  

For establishing a daily practice Sharon Salzberg has written the insightful gift of Real Happiness The Power of Meditation.   



Joan's Legacy

Join us for the Joan's Legacy, founding partner of Uniting Against Lung Cancer, annual benefit to highlight lung cancer awareness month in New York City.

News anchors Tom Brokaw and Brian Williams serve as honorary chairmen for the event and blues great Delbert McClinton will perform.

Supper, spirits, entertainment and silent auction.


Check back soon for a list of available auction packages!


Tickets and sponsorships available for purchase online or download and return this form with payment to:
Uniting Against Lung Cancer 27 Union Square West, Suite 304, NY NY 10003

Stick Figure Greetings and Gifts
what your heart wants to say is simple

stick with me

 These cards and gifts are super sweet, fun and simple. Printed on 100% recycled paper you'll find just what you want to say to someone special. How nice is it to open your mailbox and receive a good old fashioned card?

For more goodies click here.
Celebrating Me

 Kim Stetz is a Certified Holistic Health Coach, AADP, Experienced-Registered Yoga Teacher and meditation teacher.Her dedication to health and wellness comes from her passion for yoga and nutritious food.  From the very first time she stepped on a yoga mat in 1992, she knew her life was about to take the path less traveled.  Kim received her nutrition training at the Institute for Integrative Nutrition in New York City. Kim's meditation teachings are of Buddhist lineage and studied with The Interdependance Project sangha. Kim has yoga certifications from OM Yoga, Yoga For Two The Barnes Method (pre/postnatal), Relax and Renew Judith Hansen Lasater, and Anatomy Studies For Yoga Teachers with Jason R. Brown. 


Gravitating towards the healing aspects of yoga from the inside out, Kim teaches Hatha Yoga through a mixture of creative and challenging vinyasas, practiced with flow and grace while bringing mindfulness to alignment and the breath. She has guided many women through their pregnancies in classes, privately, and in couples yoga.  Her strong background and training in therapeutics lends diversity to clients who are recovering from injuries or in need of healing.  She has been blessed with students for eleven years since moving to NYC from LA in 2000.   Her personal practice developed under the guidance of Anthony Benenati City Yoga, LA.  Kim is thankful for his guidance and the many other gifted yoga and meditation teachers that have shared their knowledge and courage.  Kim believes that yoga is a way of life that can be embraced by getting into the nooks and crannies of your heart, body, and mind.  Sit, breathe, smile on the inside and eat your greens!