washington square park 


 Washington Square Park, NYC     June 2011 



                                                                                                          July  2011  

Healthy Spicy Life

with Kim Stetz



Something we were withholding made us weak, until we found it was ourselves.  


 ~ Robert Frost 


In This Issue
Food Focus: Grains vs. Gluten
Recipe of the Month: Gluten Free Fusilli Pasta
Kula Corner with Raghunath
Meditation Practice: Gratitude

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,


What does it mean to be open? I've been asking myself this question lately. Just when I think, yeah, I'm open and accepting of change, I realize that I am not as open as I see myself. This is asmita (I-am-ness) the identification of ourselves with our ego. We create a self-image of ourselves that we believe is us, but it is not us. There are external and internal identifications of self like I am a bad person (internal) and I am rich (external).  


I recently caught myself fixed on view that I have held for a very long time. The exciting part for me was seeing that flash bulb go off of how certain I was that my view was the only way and the right way, when in fact it is not. My view was highly moralistic and very rigid. Upon discovering this, when the topic comes up in conversation or just in my own head, I am practicing softening to other possibilities and doing my best not to judge. In opening to other perspectives, this frees me to explore  a situation that I had blocked from my life as well as scorned.  


See if you can think of a situation where you are so sure you're way is the right way and the only way. Question if there are other possibilities. Just imagine one other way to say or express what it is and if you are controlling the situation way too tightly. Let it breathe and loosen your grip. 


I am on a meditation retreat in Colorado through the holiday weekend. Wishing all of you a joyous Fourth of July celebration!   


Stay tuned for retreat information at Prana Del Mar in Baja Mexico led by yours truly and Ethan Nichtern in 2012.  

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,  
 Fourth of july


Please have a look at my fab new website




Food Focus:  Grains vs. Gluten



Whole grains have been a central element of the human diet since early civilization. Humans ceased being hunter-gatherers and settled down into farming communities when they were able to cultivate grain crops. People living in these communities-on all continents-had lean, strong bodies. In the Americas, corn was the staple grain. In India and Asia, it was rice. In Africa, people ate sorghum. In the Middle East, they used wheat, making pita bread, tabouli and couscous. In Europe, corn, millet, wheat, rice, pasta, dark breads and even beer were considered health-providing foods. In Scotland, oats were a staple food. In Russia, they ate buckwheat or kasha. Very few people were overweight.


Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high-quality energy.


The quickest way to create great grains is to experiment and find what works for you. Remember one cup of dry grain yields enough for 2 to 4 people. Here are basic directions.


1.     Measure the grain, check for bugs or unwanted material, and rinse in cold water, using a fine mesh strainer.

2.     Optional: soak grains for one to eight hours to soften, increase digestibility and eliminate phytic acid (found in brown rice). Drain grains and discard the soaking water.

3.     Add grains to recommended amount of water and bring to a boil.

4.     A pinch of sea salt may be added to grains to help the cooking process, with the exception of kamut, amaranth and spelt (salt interferes with their cooking time).

5.     Reduce heat, cover and simmer for the suggested amount of time, without stirring during the cooking process. 

6.     Chew well and enjoy every bite!


1 cup grains


Cooking Time

Contains Gluten?

Common grains:

Brown rice

2 cups

45-60 minutes


Buckwheat (aka kasha)*

2 cups

20-30  minutes


Oats (whole groats)

3 cups

75-90 minutes

questionable due to content, contact, or contamination

Oatmeal (rolled oats)

2 cups

20-30 minutes

questionable due to content, contact, or contamination

Alternative grains:


3 cups

30 minutes


Barley (pearled)

2-3 cups

60 minutes


Barley (hulled)

2-3 cups

90 minutes


Bulgur (cracked wheat)

2 cups

20 minutes


Cornmeal (aka polenta)

3 cups

20 minutes



1 cup

5 minutes



3 cups

90 minutes



2 cups

30 minutes



2 cups

15-20 minutes


Rye berries

3 cups

2 hours



3 cups

2 hours


Wheat berries

3 cups

60 minutes


Wild rice

4 cups

60 minutes



All liquid measures and times are approximate. Cooking length depends on how strong the heat is. It's a good idea, especially for beginners, to lift the lid and check the water level halfway through cooking and toward the end, making sure there is still enough water to not scorch the grains, but don't stir. Taste the grains to see if they are fully cooked or starting to burn.


Cooked grains keep very well. Busy people can prepare larger quantities of grains and simply reheat with a little oil or water later in the week. Also, to keep in mind, roasting grains makes them more alkaline. Cooking larger grains like brown rice, barley and berries in a pressure cooker speeds up cooking time and creates softer grains.


*The texture of grains can be changed by boiling the water before adding the grains. This will keep the grains separated and prevent a mushy consistency. Do not add kasha to cold water, as it will not cook properly. For a softer, more porridge-like consistency, boil the grain and liquid together.

**Technically not a grain, but a small pasta product made from wheat and does not require soaking.

So why does everyone have a problem with gluten these days? I'm going to let this lovely article explain this to you ...
Wheatless Wednesdays 



Recipe of the Month: Gluten Free Fusilli Pasta


gluten free pastaQuick and easy to make. Goes well with rose, sauvignon or pinot grigio whites, or pinot noir. 

I used bionaturae fusilli in this photo, but you can use any of their gluten free pastas. I am a huge fan of pasta, and in my quest to once and for all figure out my eczema and hives that flare up on occasion, I am now doing my best to be gluten free. I have to say it is working. Of all the gluten free pastas that I have tried, this brand hands down is the best, and it's actually good. No lie.

Serving for two
Boil water with a dash of salt
Add half a bag of pasta
Cook as directed on package

Heat in a sauce pan about a Tbl of olive oil
2 Tbl Sundried tomatoes
2 Tbl Pine nuts
1/4 Cup fresh basil leaves washed and dried
1 or 2 Garlic cloves - sliced
Saute ingredients med/low for 7 or so minutes adding basil in last. Keep an eye on the garlic and pine nuts.

Drain pasta and return to pot. Toss the other ingredients in with the pasta. Add a touch or more of olive oil, sea salt and fresh cracked pepper to taste.
Top with grated fresh parmesan cheese

Kula Corner

Kula = community of the heart


That's right ... Raghunath Cappo is flight school captain 

raghu handstand
Raghu Cappo
photo credit

Robert Sturman 

What is your favorite Sanskrit word?

RC: Makhan Chora. This is a name of Krishna as a child which means butter thief. I grew up thinking of God as this overbearing, scary old man ... but this particular yogic conception of divinity as a child stealing butter is so lovable it melted my heart the first time i heard it.  When my kids were toddlers they also stole butter from the table and plopped it into their mouths. If my wife would let me, I would have named my son Makhan Chora for sure ...


KS: What profession other than yours would you like to attempt?

RC: spoken word. story telling.


KS: Do you have a preference as to what time you like to practice yoga?

RC: mornings. they recalibrate my body and change the way i deal with the day. mornings are my favorite ... earlier the better.


KS: Do you have a sound that you love?

RC: Loving Vedic mantras especially in the morning like Vishna Sahashranam (thousand names of Vishnu) I also love dusk in the jungle or a forest as well as pre-dawn in the forest or jungle.


KS: What turns you on?

RC: my wife. she does. waterfalls. hot springs. wild berry bushes.

carob trees. getting caught in the rain. laying in the sun in the morning as naked as can be. coconuts and coconut oil on skin. walking barefoot in the forest. salt water. persimmon and fig trees. prickly pears and succulents. mud baths and laying in the sun as it dries on you. fresh squeezed juice. grape vines filled with fresh grapes. sleeping under the stars. rising early in the morning.


Raghu is the essence of all his beautiful words. In search of working on inversions, I found Raghunath at Kula Yoga. It was Yogi love at first sight. So much so, that I am planning my first trip to India with him on a pilgrimage next January. You can come, too!! Raghu embodies the yoga spirit and exudes his love for the yogic teachings in and out of the classroom. For his class schedule, teacher trainings and retreats, please have a look at his website www.Raghunath.org. 


Namaste Raghu 

Meditation Practice: Gratitude   

yes, you have the time to do this reflection



Find a quiet place where you can sit quietly 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.  



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!