Episode 64 – Food Sensitivity Essentials


Maximize your vitality! The next level of nutrition is to manage these food sensitivity essentials.


Food Sensitivity types – food allergies and food intolerances.

  • Food allergies are an immediate reaction (within seconds or minutes) after eating or being in contact with a certain type of food and are typically picked up early in your life. Symptoms include rashes, puffy lips, difficulty breathing, and / or a blocked windpipe. Common food allergies are gluten, dairy, nuts, eggs, and seafood.


  • Food intolerances refer to having a threshold or limited tolerance for certain foods. These may have a gradual onset and appear later in life. Some reported symptoms might include: tiredness, joint pain, arthritis, farting and bloatedness, anxiety, depression, irritable bowel syndrome, and /or headaches. Examples of foods that may cause food intolerances are different in each individual and range from dairy, meat, seafood, nuts, and eggs to more common foods such as fruits, vegetables and legumes.


How do you know if you have food sensitivities?

Talk to your doctor and dietitian (especially those with food sensitivity expertise). There are simple tests that can be done at your local hospital or clinic. The next best thing may be to have a discussion with your parents, grandparents, or immediate relatives to find out what they are allergic or intolerant to as you may have overlapping similarities in your genes.


Food sensitivity tests

  • Food allergies – a skin or blood test is likely to be conducted. Your food allergies will be confirmed after a positive skin and / or blood test result. It’s then best to avoid these foods, as well as be aware of any place or food that may be in contact with these foods such as, mass produced food items, foods prepared on shared kitchen benches and so on.


  • Food intolerances – a food elimination and / or substitution diet usually follows a positive test result. These are professionally prescribed and monitored for remarkable improvements over time. Depending on the result, you may be able to: reintroduce the food into your diet, reduce its frequency of consumption, or have it cut out altogether.



Can you master these food sensitivity essentials? Read on below.



Master food sensitivities?

Avoid developing food sensitivities by rotating and expanding your food choices.


Try different cuisines, ingredients, and vary your food as much as you can. Diversify within food groups like this:

  • If you like grains opt to rotate through brown rice, quinoa, couscous, sorghum, millet, kamut and others as your options.


  • For protein, try turkey instead of chicken, salmon instead of milkfish, deer instead of beef, wild boar instead of pork.


Variety is the spice!

Variety is key in minimizing your risk of food sensitivities. Be attentive to the needs and sensitivities of your body. Always keep in mind that food sensitivity essentials starts with rotating and experimenting with your nutrition!


Need extra help? 

  • My PURITY Protocol is an amazing resource packed with 6 secrets to detox your life and supercharge your energy. It’s my personal wellbeing philosophy. Check it out here.
  • The First Five Fitness program is a complete 35 day guide to nutrition, mindset, and fitness for beginners and intermediates AND it only takes five minutes blocks to start. Click here for details. 
  • Don’t know what or how to cook and prepare food?! Check out My Meals & Recipes book here. It’s packed with loads of practical, healthy and simple to make breakfast, lunch, dinner options as well as snacks and drinks.
  • Want live coaching? Click here to contact me. I look forward to working with you soon.



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  • Duhigg, C. (2012) The Power of Habit: Why we do what we do in life and business. Random House
  • Kausman, R. (2004). If not dieting, then what? Allen & Unwin
  • Levitin, D. (2014) The Organized Mind: Thinking Straight in the Age of Information Overload. Plume Printing
  • Mahan, L. Escott-Stump, S. (2004) Krause’s Food, Nutrition & Diet Therapy (11th Ed.) Saunders
  • Porth, C. (2002) Pathophysiology: Concepts of Altered Health States (6th Ed.) Lippincott, Williams & Wilkins

Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.


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