Samantha Citro Alexander, a CEO in her 30s, has successfully transformed her diet to address long-standing gut health issues. After years of experiencing severe bloating and digestive discomfort, she adopted a nutrition plan that emphasizes nutrient-dense foods, ultimately boosting her energy levels and improving her overall well-being.
Citro Alexander’s journey began at the age of eleven when she first noticed the connection between her diet and health. Growing up in an Italian-American family, food played a significant role in her life, with traditional meals often featuring rich dishes like lasagna. However, as she entered her teenage years, she began suffering from debilitating digestive symptoms, which prompted her to seek answers.
“My stomach would feel like a bowling ball,” Citro Alexander recalled. After nearly a year of medical consultations and an elimination diet, she identified dairy as a key contributor to her discomfort. This realization marked the beginning of her understanding that food could negatively impact her health.
Now the CEO of the FoodHealth Company, a business that employs a food scoring system to guide consumers towards healthier choices, Citro Alexander is passionate about sharing her experiences to promote better eating habits. She believes that the resources available today could have significantly aided her in managing her digestive issues during her earlier years.
Rebuilding a Healthy Diet
As Citro Alexander navigated her late teens and twenties, she battled ongoing digestive challenges, often relying on convenience foods and takeout. She described these processed options as “processed crap,” which left her feeling unwell. Research increasingly indicates that such foods can lead to various health issues, including increased risks of chronic diseases.
Determined to improve her eating habits, Citro Alexander began frequenting farmers’ markets to explore healthier ingredients, such as dried beans and Swiss Chard. Her time in the skincare industry also influenced her. During her previous marketing role, she learned about the anti-inflammatory properties of plant-based ingredients like turmeric.
A transformative trip to Indonesia exposed her to a wealth of herbs and spices known for their digestive benefits. Participating in a medicinal cooking class during this trip shifted her perspective on nutrition. “Just avoiding badness doesn’t really give your body what it needs. You need to fuel it with goodness,” she stated.
A Day in the Life of Healthy Eating
Citro Alexander’s daily routine now includes a high-fiber, high-protein breakfast, complemented by homemade electrolyte drinks and herbal teas. Her morning starts with a tall glass of water infused with lemon, cayenne, and sea salt. A typical breakfast consists of a protein smoothie and whole-grain toast topped with avocado.
Throughout the day, she incorporates various teas and herbal infusions, utilizing ingredients that are rich in polyphenols and micronutrients. For lunch, she often opts for salads or grain bowls filled with vegetables, olive oil, herbs, and protein sources like beans, farro, or quinoa.
Dinner showcases a diverse menu, featuring dishes such as soba noodles in bone broth, which is high in collagen and beneficial for joint, skin, and hair health. Citro Alexander also enjoys preparing classic pasta dishes with her grandmother’s sauce, leveraging extra-virgin olive oil and fresh produce sourced from local markets.
She emphasizes that locally grown fruits and vegetables often boast higher nutritional value than those found in larger grocery stores, which tend to prioritize durability over taste and nutrient content.
To encourage healthier eating habits, Citro Alexander advises others to start cooking simple meals from whole foods. “Pick one meal a day that you’re going to make from whole foods, whichever ones you like,” she recommends. “When you’re cooking for yourself, you have a lot more control over what you put into your body.”
Citro Alexander’s dedication to improving public health is evident in her development of the FoodHealth score, aimed at helping consumers prevent and manage chronic diseases. “The best way to do that is to eat a diet rich in fruit, vegetables, legumes, lean proteins, high fiber, and healthy fats,” she concluded.
Through her personal journey, Samantha Citro Alexander not only transformed her own health but is now working to inspire others to embrace nutritious eating as a pathway to improved wellness.
