Are YOU getting your 'food formulas' right? Nutrition expert reveal her tips to boost energy and help digestion - from separating grains and protein to ALWAYS eating fruit on its own

  • London-based nutritional expert Alexi von Eldik is the founder of Cru8 
  • Company offers a detox plan and a range of foods stocked in UK stores
  • Alexi shared food formulas for how you can create body-boosting meals at home 
  • Advice includes keeping grains and protein separate and eating food on its own 

By Stephanie Linning For Mailonline

Published: | Updated:

A nutritional expert has shared the simple food anyone can follow to get their body running at its best. 

London-based Alexi von Eldik is the founder of Cru8, a company that offers detox plans and a range of foods based on the benefits of eating a 'high-raw, mostly plant-based diet'. 

Her approach, founded on her own scientific research, is based on how food that is largely plant-based, low in sugar, high in fibre - as well as gluten, dairy and refined-sugar free - can lead to better digestion, lower levels of inflammation and higher energy levels.  

Eating the rainbow: London-based Alexi von Eldik is the founder of Cru8, a company that offers detox plans and a range of foods based on the benefits of eating a 'high-raw, mostly plant-based diet'. Pictured, Alexi's Harissa chicken salad, an example of a meal on her detox plan

Eating the rainbow: London-based Alexi von Eldik is the founder of Cru8, a company that offers detox plans and a range of foods based on the benefits of eating a 'high-raw, mostly plant-based diet'. Pictured, Alexi's Harissa chicken salad, an example of a meal on her detox plan

Speaking to FEMAIL, Alexi explained some of the basic food principles she follows when putting together meals for the 5-day, 10-day or six-week Cru8 plans. Clients pay £45 a day for three meals and two snacks, delivered to their door.

'The detox is all about nutritionally-dense, anti-inflammatory, low sugar, lower carbohydrate, high raw, high fibre meals,' she said. 

The food heroes... and those to avoid 

HEROES 

When putting together meals, Alexi tries to include superfood ingredients such as goji berries, cacao nibs, chia seeds.

AVOID 

Gluten/dairy/refined sugar. Anything processed, high carbohydrate, high sugar. Red meat. Anything white, like bread, sugar and flour.

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'The aim is to keep calories within a 1500 - 1800 band each day, but this very much depends on the goals of the client.'

Alexi explained 'white foods' like flour, sugar and milk should be avoided, as should red meat. 

She also warned of the dangers of some seemingly 'healthy' foods on supermarket shelves, pointing out they can be high in sugar, and urged caution if embarking on a vegan diet because they can be unhealthier than they first appear. 

Instead, those wanting to reset their bodies should focus on these basic principles. 

She continued: 'The meals are designed around food combining principles. For example, animal protein and carbohydrates, such as grains, are not mixed at the same meal, and fruit is eaten on its own. 

'This promotes better digestion and a more simplified eating regime, giving the digestive system a break. It also reduces flatulence.'

Basic food principles: Grains and protein should be kept separate in order to aid digestion. She also suggests making lunch and dinner up to 75 per cent vegetable. Above, Asian prawn salad

Basic food principles: Grains and protein should be kept separate in order to aid digestion. She also suggests making lunch and dinner up to 75 per cent vegetable. Above, Asian prawn salad

YOUR OVERALL 'FOOD FORMULA' 

Founder: Alexi von Eldik, pictured, creates detox plans and shared tips with FEMAIL

Founder: Alexi von Eldik, pictured, creates detox plans and shared tips with FEMAIL

The majority of the Cru8 plan is plant-based, while ensuring that there is at least 50g of protein a day. 

Carbohydrates are always slow release,  meaning high fibre, and are generally from vegetables.

Vegetables, naturally, require chewing. This is all important as the first stage of digestion is in the mouth. 

Further if you're having to chew your food more, satiety is generally achieved with less food consumed. Chewing also requires mindfulness. 

So if one has to chew more during a meal, there is a need for focus on the food which also aids digestion.

Fibre is an extremely important aspect of the programme. We don't normally get enough fibre in our everyday diet. 

Fibre not only keeps us regular, but is essential for gut health, providing the micro-biome with the right environment for friendly bacteria to thrive.

Warming: Dinner should contain carbohydrates, like with this tofu masala, to help aid sleep

Warming: Dinner should contain carbohydrates, like with this tofu masala, to help aid sleep

THE FORMULA FOR YOUR DAILY MEALS 

BREAKFAST:  When putting together breakfast, always make sure you choose slow release, fibre filled, lower carbohydrate options. I love low carb buns with blueberry compote, or Paleo granola, which is grain-free.

When in doubt, add more vegetables! 

The most important principle is for one half to three-quarters of one's plate to be low carbohydrate vegetables for lunch and supper. 

The remaining portions would be a high-quality protein preferably organic and a small proportion of root vegetables/grains.

If one is trying to lose weight, the emphasis should be on a moderate amount of protein, low carbohydrates and a decent amount of good fats, like olive oil, coconut oil and avocado. 

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MID-MORNING SNACK: Low GI fruit, such as blueberries and blackberries. These should only ever be eaten on their own (no yoghurt, honey or sugar) to improve digestion.

LUNCH:  Generally a salad with protein which will provide sustained energy through the afternoon. The aim is to have the lunch higher protein and lower carbohydrate so that there isn't a midafternoon dip in energy. Try to make sure 50-75 per cent of the meal is vegetables. 

MID-AFTERNOON SNACK: I generally choose something like nuts - they are a low sugar, high protein snack that fuels the body for the afternoon without the sugar spike and crash.

SUPPER: A warming stew or soup. This is generally plant-based and cooked which is designed to be more easily digested. The higher carb content of the evening meal is designed to help one sleep. Again, aim for 50-75 per cent vegetables. 

BEWARE 'HEALTHY' FOOD AND THE VEGAN TRAP

The most common mistake is for people to take foods marketed as 'healthy' at face value. 

There are lots of products that are labelled as 'better for you' or 'a healthier option' but when you look at the ingredients and the nutritional values one soon realises that healthier they may not be.

An example of Cru8's products

An example of Cru8's products

It's, for instance, important to look at carbohydrate and sugar content. The fact is that a bar that is full of date, a natural sugar and therefore labelled as 'no added sugar' is still high sugar. It will cause blood sugar to spike, insulin to be released, and unfailingly result in a subsequent energy crash and fat to be stored. 

There is also a common misconception that all vegan diets are healthy.

One has to be well-informed, knowledgeable and plan a healthy vegan diet to ensure one is getting all essential nutrients for a healthy, well-functioning system in the long term. There are loads of new vegan products out there that are essentially vegan junk food.

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