Samantha Citro Alexander, a CEO in her 30s, has transformed her health by overhauling her diet, significantly improving her gut health and energy levels. After years of experiencing severe bloating and digestive issues, she embraced nutrient-dense foods and home-cooked meals to combat her symptoms.
Growing up in an Italian-American family, Citro Alexander was no stranger to rich, home-cooked meals. At just eleven years old, she began to notice a connection between her diet and her health. “My stomach would feel like a bowling ball,” she recalled in an interview with Business Insider. After extensive medical consultations and an elimination diet, she discovered that dairy was a major contributor to her discomfort.
Now the CEO of FoodHealth Company, which employs a food scoring system to guide healthier consumer choices, Citro Alexander is passionate about sharing her dietary journey. She believes that her experience could have benefited many individuals facing similar health challenges.
Strategies for Improved Gut Health
During her late teens and twenties, Citro Alexander struggled with digestive issues, often relying on convenience foods that were low in nutrients. “The processed crap didn’t make me feel great,” she admitted. Research supports this sentiment, indicating that a diet high in processed foods is linked to various health issues, including increased risks of cancer and heart disease.
Determined to improve her health, Citro Alexander began visiting farmers markets, where she discovered fresh ingredients like dried beans and Swiss chard. Her work in the skincare industry also inspired her to explore the anti-inflammatory properties of plant-based ingredients, such as turmeric. A transformative trip to Indonesia introduced her to the digestive benefits of herbs and spices, further shaping her approach to nutrition.
Citro Alexander’s mindset shifted from eliminating unhealthy foods to incorporating more nutritious ingredients into her meals. “You need to fuel it with goodness,” she stated, highlighting the importance of a positive outlook on food choices.
A Daily Routine for Wellness
Citro Alexander’s typical day includes a high-fiber, high-protein breakfast, complemented by various teas and herbal infusions. She starts her morning with a homemade electrolyte drink made from water, lemon, cayenne, and sea salt. For breakfast, she enjoys a protein smoothie alongside whole-grain toast topped with avocado.
Her lunch often features a salad or grain bowl rich in vegetables, olive oil, and legumes. Dinner is a rotating selection of dishes, with a favorite being soba noodles in bone broth, known for its collagen content that supports joint and skin health. Citro Alexander frequently prepares classic pasta dishes, incorporating extra-virgin olive oil and seasonal produce from local markets.
By prioritizing locally grown ingredients, she ensures her meals are fresher and more nutritious compared to store-bought options, which are often selected for durability rather than flavor or nutritional value.
For those looking to improve their health through diet, Citro Alexander advises starting with simple, wholesome recipes. “Pick one meal a day that you’re going to make from whole foods,” she recommends, emphasizing the control that comes from cooking at home.
With her FoodHealth score initiative, Citro Alexander aims to empower individuals to prevent and manage chronic diseases through dietary choices. “The best way to do that is to eat a diet rich in fruits, vegetables, legumes, lean proteins, high fiber, and healthy fats,” she concludes.
Her journey illustrates the profound impact of nutrition on health, serving as an inspiring example for many seeking to enhance their well-being through dietary adjustments.
