The Interdependence Project in action    ABC Carpet and Home   Nov '09                  


                                                                                    December  2011       

Healthy Spicy Life

with Kim Stetz

Be the change you want to see in the world.
                                                                                 ~ Mahatma Gandhi

In This Issue
Food Focus: Vitamin D
Kula Corner with Julie Hollander
Meditation Practice: Metta

What's Happening


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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,


Woo weee! Almost the end of the year. What a great year, right? The IDP is celebrating its first graduating class of meditation teachers next weekend. I am among the 18 students and honored to be in the presence of such amazing, giving and loving people all here on this earth with aspirations to help heal our planet. IDP is having a rockin' holiday party and fundraiser at a fabulous loft in SOHO December 8. If you can't make it, donations to support IDP can be made on the website.  


Look for scheduling of IDP Body in January, a new program bringing movement classes, community yoga, Klein technique stretch and more. I am part of the team developing the schedule and teaching the community yoga class as well as piloting Savasana Station (a restorative yoga themed adventure I've developed).   


Would like a FREE online nutrition book or a FREE online Healthy Holiday Guide? Healthy Holiday Guide has gift ideas, recipes and tips for staying your fabulous self.


If you ever doubted the efficacy of yoga and meditation, please take a minute to watch this video shot by Robert Sturman. How many people do you know are imprisoned in their minds and free to go and do as they please? These men may be behind bars, some for life, but they are developing the skills to understand they have a choice with the actions they make. Choice to say something kind instead of harmful. Choice to use their hands to shake instead of as fists. Choice to be a part of the solution rather than the problem.  

A Beautiful Closing Meditation at San Quentin State Penitentiary 
A Beautiful Closing Meditation at San Quentin State Penitentiary taught by James Fox 

There are many ways you can make a difference in our society. Start with things that are already happening in your life. Notice what you spend your money on. Do you support small businesses? What kind of food do you buy? Is is local or organic? Humans by nature have basic goodness. The more you allow your basic goodness to shine, the happier you will be. Support the arts, see live music, take photography classes, be curious about eastern medicine and healing. Support yoga studios by going to class. Support meditation centers by dropping in and see who and what is going on there. This is how we help each other. I am very grateful for all who have supported me, a full time yoga teacher for 11 years, in this incredibly diverse city, I call home, NYC.   


The ability to change your mind and expand is so valuable. To see another point of view. Another perspective. When you sit and work with your mind, this is what happens. You grow.  


Remain Human.   

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       



Food Focus: Vitamin D
From Sunlight to Supplementation
vitamin D sources
Vitamin D Sources

Most Americans are deficient in vitamin D, yet more and more studies are revealing its vital importance. This amazing vitamin helps prevent osteoporosis, depression, cancer, diabetes, obesity and more!  


Here is what several doctors have to say about this crucial vitamin ... 


Because vitamin D is so cheap and so clearly reduces all-cause mortality, I can say this with great certainty vitamin D represents the single most cost-effective medical intervention in the United States.

- Dr. Greg Plotnikoff, Medical Director, Penny George Institute for Health and Healing, Abbott Northwestern Hospital in Minneapolis.


I believe vitamin D is the number one public health advance in medicine in the last twenty years.

- Dr. John Whitcomb, Aurora Sinai Medical Center.


I would challenge anyone to find an area or nutrient or any factor that has such consistent anti-cancer benefits as vitamin D. The data are really quite remarkable.

-Dr. Edward Giovannucci, Vitamin D expert.


In all my many years of practice of medicine, I've never seen one vitamin, even vitamin C, have such profound effects on human health.

- Soram Khalsa MD.


What Can You Do?


While experts agree that vitamin D is crucial, there is some controversy about the best way to get it - some say exposure to the sun is enough, while others encourage supplementation.


Here are several resources where you can find current information from different points of view and decide what choice to make for you and your family:


Dr. Andrew Weil


Vitamin D Council


Dr. Mark Hyman


The Weston A. Price Foundation:   


European Study on the Amount of Sun Exposure Needed for Healthy Vitamin D Levels


Dr. Mercola


"The Healing Power of Sunlight and Vitamin D: An Exclusive Interview with Dr. Michael Holick," by Mike Adams

(an excerpt from this 2005 interview can be found on the following page)


14 Facts You Probably Never Knew About Vitamin D and Sunlight Exposure


Vitamin D prevents osteoporosis, depression, prostate cancer and breast cancer, and even effects diabetes and obesity. Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That's probably because it's free; your body makes it when sunlight touches your skin. Truth is, most people don't know the real story on vitamin D and health.


1. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight.

2. The healing rays of natural sunlight that generate vitamin D in your skin cannot penetrate glass. So you don't generate vitamin D when sitting in your car or home.


3. It is nearly impossible to get adequate amounts of vitamin D from your diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body. Our bodies can produce vitamin D on their own when exposed to sunlight but the skin must be free of
sunscreen, sun blocks and clothing, which all interfere with the process.

4. A person would have to drink 10 tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet.

5. The farther you live from the equator, the longer the exposure you need to the sun in order to generate vitamin D. Canada, the UK and most US states are far from the equator.


6. People with dark skin pigmentation may need 20 to 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. This is why prostate cancer is epidemic among black men-it is a simple but widespread sunlight deficiency.

7. Sufficient levels of vitamin D are crucial for calcium absorption in your intestines. Without sufficient vitamin D, your body cannot absorb calcium, rendering calcium supplements useless.  


8. Chronic vitamin D deficiency cannot be reversed overnight; it takes months of vitamin D supplementation and sunlight exposure to rebuild the body's bones and nervous system.  


9. Even weak sunscreens (SPF 8) block your body's ability to generate vitamin D by 95%. Sunscreen products can actually cause disease by creating a critical vitamin deficiency in the body.


10. It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs.  


11. If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now.  


12. Vitamin D is activated in your body by your kidneys and liver before it can be used.


13. Having kidney disease or liver damage can greatly impair your body's ability to activate circulating vitamin D.


14. Even though vitamin D is one of the most powerful healing chemicals in your body, your body makes it absolutely free. No prescription required.


Adapted from "The Healing Power of Sunlight and Vitamin D: An Exclusive Interview with Dr. Michael Holick," by Mike Adams



2009 Integrative Nutrition


vitamin D

This doesn't mean go out and burn your skin for the sake of getting your Vitamin D fix. Some experts say that America is too far away from the equator and we can't get enough vitamin D directly from the sun regardless of sunscreen or not. I take vitamin D3 1,000 I.U. daily. Do some investigating on the links listed above. Make up your mind for yourself. I find the sun healing and detoxifying. This doesn't mean I don't wear sunscreen. I slather on 30 - 50 SPF during the summer. I will let my skin be without sunscreen for 10 minutes, but that's about it because I burn easily and I don't like to or want to burn my skin. Burning anything hurts therefor one would think not a good idea.



Kula Corner 
(kula = community of the heart)  
with the beautiful yogini Julie Hollander

julie hollander
Julie in Bird of Paradise

KS:  What's your favorite pose to practice?

JH: One of my favorite poses to practice is "Bird Of Paradise" Svarga Dvijasana. I love the focused approach of getting into the pose, the full expression of the asana and the concentrated descent . Bird of Paradise challenges your focus, breath, strength and balance.     

KS: What do you like most about teaching yoga?

JH: What I love most about teaching yoga is when a student has an "ah ha" moment. They  make a breakthrough with something they have been working on whether it is an asana pose, achieving a quieter seat during a meditation or they simply are able to move through life a little smoother. And then their practice takes a new and exciting step.
KS: What sound do you love?

JH: I love the sound of moving water... ocean, steam, brook whatever. I also love the sound of bird chatter.   

KS: What is your favorite meal?

JH: Breakfast. I love a poached egg on greens with olive oil.

KS:When I am not practicing or teaching yoga I am ...

JH: Spending time with my husband and son, making jewelry, cooking, reading, practicing kung-fu and relaxing in a bath.  


Thank you, Julie for being a part of HSL Kula Corner! Julie teaches in NYC, one on one only. If you would like to learn from Julie, you can contact her via email


Namaste, Julie 


Meditation Practice: Metta

metta_matt jones
loving kindness


 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 metta. Spend a couple of minutes with each suggested contemplation. I am giving you the 10 minute time version. A full Metta practice can take 30 - 45 minutes.  


These are the four that I use. In the book by Sharon Salzberg listed below, she goes in to full detail about the practice of Metta.


1) May I be happy

2) May I be healthy

3) May I be safe

4) May I live with ease  


First offer these phrases of loving kindness to yourself. You can either repeat the first phrase a few times and continue to the next and so on or go through 1-4 one at a time and repeat that way. If bringing your hand to your heart helps you connect then you can do that if it feels right.


You will spend about 5 minutes on yourself and then think of a mentor or hero. Someone that brings a smile to your face. Offer these 4 phrases to them. Let go of this person. In between people take a couple of full breaths. Complete your Metta practice by offering these 4 phrases to all beings everywhere for a couple of minutes.

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


Generating Metta towards self and others opens our hearts and minds and breaks down barriers between self and other. 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 on Metta and pod casts on meditation, please check out   The  


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




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

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!