Samantha Citro Alexander, a CEO in her 30s, has made significant changes to her diet that have helped her alleviate years of gut health issues, including severe bloating. By focusing on nutrient-dense foods and home-cooked meals, she has successfully reduced inflammation and increased her energy levels. This transformation has not only improved her personal well-being but also influences her work with FoodHealth Company, which aims to promote healthier eating habits.
From Struggles to Solutions
Citro Alexander’s journey began at the age of eleven when she first experienced digestive discomfort. Growing up in an Italian-American family, meals were rich and home-cooked, yet they began to take a toll on her health. She recalls, “My stomach would feel like a bowling ball,” a sensation that persisted for hours after each meal. After numerous medical consultations and a rigorous elimination diet, she discovered that dairy was a significant contributor to her symptoms.
More than 20 years later, Citro Alexander leads FoodHealth Company, which employs a food scoring system designed to help consumers make healthier choices. She recognizes the importance of her personal experiences and is passionate about making healthy eating more accessible to others.
Embracing Nutrient-Dense Foods
In her late teens and twenties, Citro Alexander struggled with digestive issues, often relying on processed foods and takeout. This reliance on “cheap convenience food” left her feeling unwell and exacerbated her health problems. Research indicates that processed foods can lead to a range of health issues, including increased risks of cancer and heart disease.
Determined to improve her health, Citro Alexander began frequenting farmers markets, selecting fresh, local produce and experimenting with new ingredients like dried beans and Swiss chard. A trip to Indonesia further inspired her, as she learned about the beneficial properties of various herbs and spices. She attended a medicinal cooking class, which opened her eyes to the healing power of food.
“It was a revelation to reframe healthy eating as adding more nutritious foods rather than focusing on what to cut out,” she stated. This perspective shift has become central to her approach to nutrition.
A Daily Routine for Gut Health
Citro Alexander’s current eating habits revolve around high-fiber and high-protein meals. She starts her day with a homemade electrolyte drink and a protein smoothie paired with whole-grain toast topped with avocado. Her lunch often consists of a salad or grain bowl, rich in vegetables, olive oil, and legumes.
For dinner, she prepares a variety of dishes, including soba noodles in bone broth, which is high in collagen protein, and classic Italian pasta made with fresh ingredients. She emphasizes that locally-grown produce is not only fresher but also more nutritious than items typically found in large grocery stores.
Citro Alexander integrates several teas and herbal infusions throughout her day, which are rich in polyphenols and other beneficial plant-based nutrients. This simple addition has become a vital part of her routine.
Promoting Healthier Eating Habits
Citro Alexander advocates for individuals looking to improve their diets to begin by cooking simple recipes at home. “Pick one meal a day that you’re going to make from whole foods, whichever ones you like,” she recommends. Cooking for oneself allows for greater control over dietary choices and promotes healthier eating patterns.
Her experiences have guided her development of the FoodHealth score, aimed at highlighting healthier food options. “The intention is to help people prevent and manage chronic disease,” she explained. Citro Alexander encourages a diet rich in fruits, vegetables, legumes, lean proteins, high fiber, and healthy fats as an effective strategy for maintaining overall health.
Citro Alexander’s evolution from a young girl facing digestive challenges to a health-conscious CEO illustrates the profound impact of nutrition on well-being. Her commitment to promoting better dietary choices through her company is a testament to her belief in the power of food as medicine.
