Samantha Citro Alexander, a CEO in her 30s, has significantly improved her gut health and overall well-being by revamping her diet. After years of battling stomach pain and bloating, she shifted her focus to nutrient-dense foods, successfully reducing discomfort and enhancing her energy levels.
Citro Alexander’s journey with food began at the tender age of 11. Growing up in an Italian-American household, meals were a central part of her culture. Despite enjoying hearty, home-cooked dishes, she started experiencing severe bloating and digestive issues shortly after reaching her teenage years. “My stomach would feel like a bowling ball,” she recalled, expressing the lasting impact of those early experiences.
After undergoing numerous medical consultations and trying an elimination diet, Citro Alexander identified dairy as a major contributor to her digestive troubles. “That is the first moment that I remember realizing that food could have a negative impact on my health,” she stated.
In her current role as the CEO of FoodHealth Company, which promotes healthier eating choices through a food scoring system, Citro Alexander is dedicated to making nutritious eating more accessible. She reflects on her past struggles, wishing for the resources available today when she faced similar challenges.
Rebuilding Nutrition for Better Health
Citro Alexander spent her late teens and 20s grappling with digestive discomfort. During this time, she often relied on fast food and convenience items, which only exacerbated her issues. Extensive research has highlighted the negative health impacts of processed foods, linking them to various ailments, including increased cancer risks and cognitive decline.
Determined to improve her health, Citro Alexander began frequenting local farmers’ markets. She discovered a variety of fresh ingredients, such as dried beans and Swiss Chard, which inspired her to cook more at home. Her experience in the skincare industry also influenced her cooking choices, as she learned about the anti-inflammatory properties of plant-based ingredients like turmeric.
While on a trip to Indonesia, Citro Alexander took a medicinal cooking class that opened her eyes to the potential healing power of food. This transformative experience led her to reframe healthy eating as incorporating nutritious ingredients rather than merely avoiding unhealthy options. “Just avoiding badness doesn’t really give your body what it needs. You need to fuel it with goodness,” she explained.
A Daily Routine Focused on Gut Health
Citro Alexander’s current daily eating habits prioritize high-fiber and high-protein meals. Her morning routine includes a homemade electrolyte drink made from water, lemon, cayenne, and sea salt, followed by a protein smoothie and whole-grain toast topped with avocado for healthy fats.
Throughout the day, she enjoys various teas and herbal infusions, which are rich in polyphenols and other beneficial nutrients. For lunch, her meals often consist of salads or grain bowls filled with vegetables, olive oil, herbs, and legumes.
Dinner features a rotating selection of recipes, with a favorite being soba noodles in bone broth, known for its collagen content that supports joint and skin health. Staying true to her Italian heritage, she also prepares classic pasta dishes, incorporating extra-virgin olive oil and fresh produce from local markets.
Citro Alexander emphasizes that locally grown produce often contains more nutrients compared to items from large grocery chains, as they are typically fresher and cultivated for flavor and nutritional value.
For those looking to improve their eating habits, Citro Alexander recommends starting with simple, whole-food recipes. “Pick one meal a day that you’re going to make from whole foods, whichever ones you like,” she advises. “When you’re cooking for yourself, you have a lot more control over what you put into your body.”
By sharing her personal journey and creating the FoodHealth score, Citro Alexander aims to guide others toward healthier eating practices. “The intention is to help people prevent and manage chronic disease,” she noted, highlighting the importance of diets rich in fruits, vegetables, lean proteins, and healthy fats.
As Citro Alexander continues to advocate for better nutrition, her story serves as a powerful reminder of the impact that mindful eating can have on overall health and well-being.
