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Raw Facts on Food & Fitness

Food and fitness work hand in hand, much like chocolate and peanut butter. The latter is a lot more appealing for most of us, but with the New Year underway, I thought I’d ask my friend and uber fitness trainer Robbie Raugh for some advice on how to balance my passions of food and wine with staying fit.

Robbie is not only an internationally known fitness instructor; she is also a registered nurse and holistic nutritionist. She recently launched a DVD series featuring her signature workouts: Raw Cuts, Raw NRG Kickboxing, Raw Truth Yoga, Raw Extreme Interval Training. They can be found at

Since I live to eat, I have always been an avid exercise proponent. In 1990, I lost 35 pounds and was determined to keep it off, but there were times when I thought I could hit the treadmill and eat whatever I wanted. After I met Robbie and took her Transitions course, I realized that my healthy diet needed a little re-shaping of its own. I also decided to take her kick box classes instead of my own solo routine at the gym. What a difference the two approaches have made! I have enough energy to get through busy days and I don’t hit that dreaded 3 p.m. wall and reach for sugary or caffeinated foods to pull me through. My weight is normal, but I have many lapses when I cheat. If I can generally behave, I will allow myself some of those off days.

Keeping a balance is key. To help with that strategy, I asked Robbie to provide her top foods and drinks for good health in 2013. I’m still looking for the red wine on that list!
Here are Robbie’s recommendations:

1) Almonds and Unsweetened Almond Milk - Almond milk is nutrient-fortified, and a good source of several important fat-soluble vitamins like Vitamin A and E.  Taken regularly – an adequate source of calcium.
2) Coconut Oil –Helps our bodies mount resistance to both viruses and bacteria that can cause illness. Fights off yeast, fungus, and candida.  Can also positively affect our hormones for thyroid and blood sugar control. Good for energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins.  Can increase the good HDL cholesterol in the blood to help improve cholesterol ratio levels.
3) Sprouted Grain Bread – Great tasting, flourless, nutrient dense, low glycemic, unrefined, high in fiber, vitamins and enzymes grain.   A complete protein containing all essential amino acids equal to eating an egg! 
4) Raw Cacao (dark coco)  -  Raw Cacao contains the highest source of magnesium and chromium of any food! All of the compounds found in raw cacao benefits longevity in humans.  And get this, out of all the whole foods that contain antioxidants, raw
5) Chocolate is the highest in the world! And to top it off it is a “feel good food!”.  Greatly benefits the cardiovascular system. 
6) Quinoa – Quinoa, a complex carb, is one of the most protein-rich plant foods we can eat. Containing all nine essential amino acids, high in fiber, Vitamin B, Iron, Magnesium and Anti-oxidants.   It is also a good source of plant derived Calcium.

01/15/2013 1:02PM
Raw Facts on Food & Fitness
What do you do and eat to stay fit? Any new food or beverages you’re looking to try in 2013?
01/15/2013 11:46PM
Great feature as always Brenda! I eat lots of protein and "good carbs" to stay fit although I don't love love love exercising.. I do it because I need it!
01/16/2013 2:55PM
Better with the fit than food
I take classes at the BAC 4, sometimes 5 per week and I try to mix it up. I always park in the back of parking lots so I increase my walking and take stairs rather than elevators. I try to keep to clean, healthy eating except for when I go out to eat.Could do better with the eating part but, I a such a foodie! TPO
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You lost 35 pounds??
Wow! I can't picture you as a heavier person.
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What I've learned
Trying to get my husband and sister to exercise just doesn't work. I've learned that people only change when they want to.
01/17/2013 11:47PM
I love Robbie's list of recommendations and take her classes at the BAC - she is so energetic and I try to keep up. I hear her call out your name and like your columns. Keep the good stuff coming!! Great work! see you in class sometime, I willintroduce myself.
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need advice
I lost 23 pounds, trying to hit 30 but I'm stuck. Any advice on how to get past a plateau?
01/21/2013 8:34PM
Always put it back on
I can lose weight but then always put I back on. I think I am doomed to be heavy.
01/21/2013 9:41PM
reply to need advice
Exercise, write down everything you eat and drink, and cut down or out on the grains and pasta. A great detox under the care of a Health professional will jump start your metabolism and help tremendously!
01/21/2013 9:43PM
@ Always put it back on...
It's not brain surgery but there is a science to losing weight and keep it off. I can help.. check out my web site at and sign up for my free news letter so you can come to my free seminars and possibly my 12 week Transitions Healthy Eating classes!
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