10 Steps to Better Digestion


Do you feel like your food is just sitting in your stomach for hours after you eat? Or is the opposite happening, and you are running to the bathroom before you have even finished your meal? You are not alone, and there are things you can do improve the situation. Here are ten steps to take now to get things moving properly through your gut:

1. Food Combining – When foods are combined properly, they do not sit in your stomach and rot. That rotting food feeds the bad bacteria and yeast that everyone has residing in their digestive tract. To combine food, you eat protein with vegetables or grains with vegetables, never proteins & grains together. Also, fruits should be eaten alone on an empty stomach.

2. Fermented Foods – These are naturally fermented foods such as kefir, sauerkraut, pickles, etc., that, when eaten, will feed the good bacteria in your gut and balance your inner ecology.

3. Enzymes and Probiotics – I suggest that everyone take digestive enzymes and probiotics to help with the digestion of their food and build up their immunity.

4. Water – We all know we need to drink plenty of water. A little known Ayurvedic trick is to drink a glass of water 15 minutes before your meal. This will get your digestive juices flowing and your food will get digested better.

5. 80/20 – This rule is to eat until you are 80% full. That leaves 20% of the room left in your stomach for your digestion to work. No one likes that uncomfortable full feeling and your tummy will thank you if you stop just before you are full.


6. Eat Loads of Fiber – Your body needs fiber to carry out toxins, excess hormones, and junk. Eating lots of water-soluble fiber, found in veggies, will ensure that you get plenty of fiber. Just don’t forget step #4! Drink lots of water, too, so that you don’t end up with bulky stool.

7. Short Fasting Period – Don’t worry, I am not suggesting that you don’t eat for a day. What I am suggesting is that you take some time between meals. Give your system about 3 or 4 hours to let the food get assimilated. When your gut is constantly bombarded by food all day long, it gets confused and doesn’t work properly. Give it some time to work on that last meal before you head to the kitchen for a snack.

8. Cut Sugar and White Carbohydrates – These foods will feed the bad guys in your gut. Avoid them for less gas and bloating – and you don’t want the insulin spike that comes with them either.

9. Gluten – A large percentage of Americans are gluten intolerant and do not know it. Try going without and see if your digestion works any better.

10. Bone Broth – The #1 most soothing and healing drink that you could ever ingest. Homemade bone broth contains all of the nutrients you need to heal your gut if it is leaky and also provides the minerals you need for strong bones. It’s a win-win, must-consume food!

If you incorporate some or all of the tips, you will ease in to better digestion and the tummy troubles will disappear.

In health,

nina sig

P.S. Don’t forget to grab my Free eBOOK and check out 28 Days To Healthy Digestion And A New You Program


Mmmm…Ch-Ch-Chia Pudding

Chia pudding

Yes, you probably want to start singing the jingle from the commercial:  Ch-ch-ch-chia (pet). And yes, you can eat this seed! Who would have thought it was so healthy back in the day? This recipe is so easy to make it’s almost too good to be true. You can use it as your basic recipe and do any variation your heart desires!

For 1-2 servings:

  • 1 cup coconut, almond, or hemp milk
  • 2-3 tablespoons chia seeds
  • 1 banana
  • ½ cup blueberries (frozen are OK)
  • Handful of almonds or walnuts, if desired
  • Cinnamon, to taste

Mix all the ingredients together and let them sit in the refrigerator for a few minutes. Stir after a few minutes, as the chia is “gelling” into a pudding-like consistency. Let it sit in the refrigerator about 20 minutes or until ready to eat.

If you find the pudding too thick, you can add more milk or a little water. If you find the pudding too thin, add more chia or any of the other ingredients to make it thicker. You really can’t go wrong with chia pudding, which is why I love making it.

Now, let’s talk about the health benefits of chia. It is a superfood, chia is very rich in omega-3 fatty acids and provides fiber as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Another great benefit of chia seeds is that they are good for travel. Pack them in your suitcase and have them readily available to make chia pudding for breakfast or a snack in your hotel room. You can also pack travel size containers of almond milk (if checking luggage), as well as nuts and just pick up fresh fruit in your destination city.

Before I let you go let me tell you about the difference between salba and chia seeds


Sometimes the names chia and salba are used interchangeably to describe the same seed. They both come from the same plant and are full of endurance nutrients, which help curb hunger on long journeys. But there is a difference between chia and salba seeds.

Dark Chia Seeds

Chia seeds are the dark “chia” seeds are grown in Mexico, parts of Central and South America. These seeds aid in digestion, hydration and healing. They encourage proper elimination and bone growth.

Oil and Oxygen

Chia seeds have many oils that promote cells and organ lubrication and respiration by promoting oxygen transport in the blood.

White Salba Seeds

Salba seeds are the white “chia” seeds grown in the Amazon basin in Peru. These seeds contain the same nutritional value as chia seeds. Salba seeds seem to have more antioxidants than chia seeds.

Folate Good for Babies

Salba seeds have more folate in them than chia seeds. This is also ideal for pregnant mothers.

Regardless, whichever seed is available to you is perfectly fine, you won’t go wrong.

In health,

nina sig

P.S. Don’t forget to grab my Free eBOOK and check out 28 Days To Healthy Digestion And A New You Program

What does the gut have to do with your mood?

Healthy Digestion, Happy Life!

Do you have gut instincts? Do you get butterflies in your stomach? Have you ever had an upset stomach because your mind was stressed? Can a job interview cause you to have stomach cramps? These things happen because your nervous system and digestive system are intertwined. What we put inside of our bellies is directly related to our emotional health.

The gut, aka “inside our belly”, has been proven to be our “second brain” because it has a mind of its own. For years, the medical world has been trying to figure out what causes our moods to change and what causes common problems that most of us face like stress, anxiety, and even depression. These are common problems, we know they are linked to serotonin, but did you know that 80 to 90% of your serotonin is made in the gut? Yes, serotonin is produced in the gut!

Our digestive system consists of bacteria and we need that bacteria to have a healthy balance or the rest of us will not be balanced including our mood. Our gut and brain work together, so if one is out of balance the other will be also.  There are many scientific studies that have linked mood problems to gut problems and vice versa.

Learn to sooth your tummy

Some symptoms of an unhealthy gut include gas, bloating, nausea, sugar cravings, skin problems, yeast overgrowth, allergies, depression, mood swings, and many more.

How can we support a health mind? One way is by having balanced healthy bacteria in our gut. Your intestines should contain 80% beneficial bacteria to 20% neutral and pathogenic bacteria. However, this is not the case for many people due to the use of medication (especially antibiotics) and the foods we eat. Having the proper ratio of healthy intestinal bacteria is vital to our overall health.

One of the best ways to make sure your gut is getting the healthy nourishment it needs is through probiotics. Probiotics can be in pill form, or you can get them right through your diet. Excellent sources of probiotic rich foods are fermented or cultured veggies and beverages like water, coconut and milk kefirs, kombucha, yogurt, and raw vinegars.

Keeping a healthy gut in check will help you to digest food properly, absorb vital nutrients, support a healthy mind and keep your mood stable.

Healthy Gut = Healthy Mind and Body

Questions? Comments? Let me know!

In health,

nina sig

P.S. Don’t forget to grab my Free eBOOK and check out 28 Days To Healthy Digestion And A New You Program

What is going on with Nina Torres?


I hope this message finds you rested and recharged after a busy holiday season.

I’d like to fill you in on what is going on with me and my nutrition business. After encountering many people with digestive problems (similar to my own) I decided to focus my efforts on digestive wellness.

Yes, you read correctly. I used to have digestive problems including leaky gut, allergies, water and weight gain. Eventually, these issues led me to pursue my studies in nutrition and a certification from The Nutritional Therapy Association. During my training I healed my gut by applying what I learned.

Now my mission is to educate and work with women that want to heal their digestive issues so they can have more vitality!

I want to share how my practice is evolving. So, if you have any digestive issues you know that I am a resource for you. You are not alone. Please know that with patience, perseverance, whole foods, life changes and a positive frame of mind you can heal your digestive tract. I am here to support you.

In Health,


P.S. If you don’t know where to start, don’t worry. Email me Nina Torres to schedule a 30-minute complementary “Love Your Tummy” session. Let’s talk about your goals and what has been getting in your way. You will get clarity on how to start your journey to healthy digestion.

Learn more about the new 28 Days To Healthy Digestion And A New You Program , Classes and a Free eBOOK !

An Evening with Sandor Ellix Katz


Sandor Ellix Katz at Firefly Kitchens

A group of us had the pleasure to spend an evening with Sandor Ellix Katz a “fermentation revivalist” (Firefly Kitchens hosted Event). Sandor loves to talk about the art of fermentation, a natural process we fear tremendously in our culture, the idea of aging food outside of refrigeration goes against what we know about food preservation. Most food and beverage fermentation processes are ancient rituals than humans have performed since many hundreds of years. I learnt about fermentation in my nutrition training, but discovering Sandor’s books, information, videos, etc. have opened another universe in my personal and professional worlds. The fermentation bug has bitten me and friends it is contagious 🙂

Sandor talks and writes about the transformative power of fermentation with such enthusiasm that he makes you want to try to ferment anything and everything just for the fun of it and to see what happens. He makes the process look easy and exciting cautioning  that is an art form with many mysteries to be discovered. What is fermentation anyways? Biologists use the term fermentation to describe anaerobic metabolism, the production of energy from nutrients without oxygen.

You will hear more and more in the mainstream about this topic, for now I will leave you with these thoughts from Sandor Ellix Katz: “As you watch your fermenting food bubble away as bacteria and yeast work their transformative magic, envision yourself as an agent for change creating agitation and unrest releasing bubbles of transformation into the social order. Use your fermented goodies to nourish your family and friends and allies. The life-affirming power of these basic foods contrasts sharply with the lifeless industrially processed foods that fill supermarket shelves. Draw inspiration from the action of bacteria and yeast, and make your life a transformative process.”

Happy fermenting!


Sandor Katz and me!

Sandor Katz and me!

Sandor’s Katz web site Wild Fermentation