april blossoms   


 April   Blossoms                           Central Park, NYC                                April 2010 


                                                                                                          April  2011  

Healthy Spicy Life

with Kim Stetz

Hatred can never cease by hatred.
Hatred can only cease by love.
This is an eternal law.
                                              -  The Buddha 
In This Issue
The IDP Building Bridges Capital Campaign
Food Focus: Quinoa - gluten free
Recipe of the Month: Quinoa Instant Breakfast
Kula Corner with Julie Dohrman
Asana Of The Month: Ardha Padmasana

What's Happening


For Your Healthy Spicy Life:www.kimstetz.com  



For Your Citta (mind): Healthy Spicy Life   

Published articles on Elephant Journal  


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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,


Lots going on here in Healthy Spicy Life. The first Buddhist Studies class graduated from The Interdependence Project and yours truly graduated with the class. I am teaching intro to mediation April 24th from 3-4:15 at The IDP if you are in NYC and want to come sit.  


Last week I was visiting friends in Los Angeles as I have been doing for the past 10 years. Yes, I vacation in LA. I take yoga classes, dance on Samba Sundays, beach lunches, and dine on home cooked meals.  One of my dearest friends, we are officially at the 20 year mark, opened her arms and her fabulous apartment on the marina to me. I love love love seeing the special people in my life who live in LA. And if I missed you this time, I am thinking a summer visit is in order. 


On my list of yoga classes was Krista Cahill's level 2/3+ at Yogis Anonymous. I'd seen on their website what goes on at there and had to see/participate first hand. This I'm going to write a bit more abouton my blog some time soon. One word ... humbled.  


Brazillian dancing at the Electric Lodge on Sunday mornings is a must do! I actually always include a Sunday morning in my trip for this reason. Barefoot, dancing to live drums to ancient Goddess dances with a roomful of beautiful souls. The best way to participate in this class is to throw your inhibitions out the door and open up to something new and deep within.  


Whether you dance in the rain or smile at the moon, celebrate each day. Tell someone you love them, give a hug just because. Be human. 


Please use the tab on the left (scroll down a bit) to forward this email to your friends.


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.


With light and love,  


Building Bridges Capital Campaign


You may know that over the past years, I've developed a dedicated meditation practice. This practice has transformed both how I think of myself, and how I interact with the world. I'm supported in this practice by the community and teachings offered at The Interdependence Project (IDP), a not-for-profit organization dedicated to making secular Buddhist teachings relevant to and interconnected 21st century life. IDP's original home on the Bowery in NYC can no longer contain the growth of programming and membership, and they

are raising money to fund a move to a new space and provide additional courses like yoga and movement classes, arts and activism, and have a community center.  As a member of the first class of graduates from the Buddhist Studies program and currently in the teacher training program, I am very excited to see how The IDP has grown since it's conception 2007. When we have more space, I will be part of the yoga teaching staff. 


Please take a moment and think about allocating some of your resources to the important work of this organization. Your investment will literally lay the foundation for creating a more mindful society at a time when we all could do well to pay a little more attention. Help support the IDP and those who "sit down and rise up".  There are ways to get involved if you are unable to donate. Please click this link for more information The IDP Building Bridges Capital Campaign.  I've made a personal commitment to IDP to raise $540.00 by April 22, 2011, and would love it if you'd help me and sponsor $36 or 1 square foot of space. Any donation helps! 


What Can I Give, What Can I Get?

December 2010 - April 2011

Donate or Pledge:


$36 = 1 square foot for the year 


$108 = 3 square feet, plus it's auspicious! 


$216  = 6 square feet, space for one new meditator! 


$540 = 15 square feet, space for one office workstation - Match Ethan! 


$1080 = 30 square feet, super auspicious!


Food Focus:  Quinoa

Quinoa (pronounced KEEN-wah) has the highest nutritional profile and cooks the fastest of all grains. It is an extremely high-energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. The Incas were able to run such long distances at such a high altitude because of this powerful grain.



  • Contains all eight amino acids to make it a complete protein
  • Has a protein content equal to milk
  • High in B vitamins, iron, zinc, potassium, calcium & vitamin E
  • Gluten-free; easy to digest
  • Ideal food for endurance
  • Strengthens the kidneys, heart, and lungs



When quinoa is cooked, the outer germ surrounding the seed breaks open to form a crunchy coil while the inner grain becomes soft and translucent. This double texture makes it delicious, versatile and fun to eat. To save time, cook a lot of quinoa at once and eat it many times. Quinoa can be reheated with a splash of soy or nut milk for breakfast porridge (see recipe below); you can add dried fruit, nuts and cinnamon for a sweet treat. Add finely chopped raw vegetables and dressing for a cooling salad or add chopped cooked root vegetables for a warming side dish. Store dry, uncooked quinoa in a cool, dry, dark place in a tightly closed glass jar for up to one year.


red and white quinoa

Preparation  Before cooking, quinoa must be rinsed to remove the toxic (but naturally occurring) bitter coating, called saponin. Saponin, when removed from quinoa, produces a soapy solution in water. Quinoa is normally rinsed before it is packaged and sold, but it is best to rinse again at home before use.  Place quinoa in a grain strainer and rinse thoroughly with water.



Basic Quinoa

Prep Time: 2 minutes

Cooking Time: 15-20 minutes

Serves 4



1 cup quinoa

2 cups water

seasonings to taste




  • Rinse quinoa well with cool water in a fine mesh strainer until the water runs clear.
  • Combine quinoa and water in a saucepan. Cover and bring to a boil.
  • Reduce heat to a simmer and continue to cook covered for 15 minutes or until all water has been absorbed. 
  • Remove from heat and let stand for 5 minutes covered; fluff with a fork.
  • Season as you like.


*For a delicious toasted flavor, dry roast for 5 minutes in saucepan before adding liquid. 


Recipe of the Month: Quinoa Breakfast

Prep Time: 5 minutes

Cooking Time: 25 minutes

Serves 4




3 cups water                                                              

1 cup quinoa    

1/4 cup raisins                                                          

1/4 cup almonds

1/4 cup diced squash                                                 

1/4 cup sesame seeds

1/4 cup thinly sliced carrot rounds                              

1/4 cup soy or nut milk




       Rinse quinoa well with cool water in a fine mesh strainer until the water runs clear.

       Bring 3 cups of water to a boil.

       In the meantime, wash quinoa.

       Add to boiling water.

       Reduce heat to a light boil and simmer 20 minutes.

       While cooking add squash, carrots, raisins, almonds, sesame seeds.

       After cooking add milk substitute.



ardha padmasana

Asana of the Month

ardha padmasana - half lotus pose 

This pose is a classic mediation pose and hip opener. Focus on the spine lengthening up from the pelvis, the seat grounding and the shoulder relaxed away from the ears.

Contraindications for this pose are knee or ankle injuries. Modifications for half lotus, you can sit on a yoga block or a blanket or two to lift the seat up assisting the thighs with sloping down towards the floor. Sitting in half lotus on a regular basis will open the hips. Rather than sitting on the couch to watch TV, try spending 10 to 20 minutes a day in this pose and see what happens to your hips. They will flower open. Or sit in half lotus for your mediation practice. If you don't have a mediation practice, then why not start one? This pose and mediation go hand in hand. For a basic meditation practice, follow the in and out breath. Inhale one, exhale one. Inhale two, exhale two. Count up to 10 and start back to one. If you loose track of your count, simply go back to one. Set a timer for 5 minutes to start with and work your way up to more sitting time.

Here's how:
Sit on the floor or a prop and bend your left knee. Bring your left foot towards your right sitting bone. Extend your right leg and roll the thigh out (lateral rotation) and then bend the knee. Place your right foot high up on the left thigh. The heel may even press into your lower abs. As your hips open, the pressure of the foot on the thigh will decrease. Remember to switch legs day to day or half way through your pose to create some balance in the hips.
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!