Refinery Fitness

Portland Small Batch Fitness

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Protect Your Lungs

September 13, 2020 by Teri Sprouse

As I look out my window on Sunday morning, my yard is a smokey, barely visible haze.  I cannot believe how bad our air quality is from all the raging fires.  My heart is hurting for the people who have lost their homes or businesses in this terrible time.  Even us who are safe from […]

Filed Under: Uncategorized Tagged With: antioxidants, beets, cruciferous vegetables, Garlic, high fiber, Hydration, leafy greens, lungs, onions, water

Focus on Raspberries

June 11, 2020 by Teri Sprouse

Today I received my Imperfect Produce box and I was so excited to see the plump, tasty raspberries in the box.  I was a little apprehensive about ordering them because raspberries can lack flavor if they are picked too soon- fortunately, these were perfect!  I have always loved raspberries and use to spend hours with […]

Filed Under: Uncategorized Tagged With: antioxidants, berries, blood clots, blood sugar balance, diabetes, fruit, heart disease, Raspberries, Vitamin C

Rocket Greens

June 7, 2020 by Teri Sprouse

Yesterday, I was gifted with a whole bag full of yummy, peppery arugula from my friend’s garden.  I was so excited to receive such an unexpected tasty present. Arugula, also called rocket greens, is a vegetable from the cruciferous family with many amazing health benefits.  Arugula is loaded with antioxidants to fight against free radical […]

Filed Under: Uncategorized Tagged With: antioxidants, arugula, calcium, Fiber, Greens, leafy greens, low calorie, rocket greens, vitamin k

Hail a Healthy Heart

February 15, 2020 by Teri Sprouse

With Valentine’s week upon us, many people are thinking about hearts and other signs of love.  During this time most people are focused on the romantic idea of the heart but, unfortunately, heart disease is the leading cause of death in the United States.   The American Heart Association describes heart disease as a collection of […]

Filed Under: Uncategorized Tagged With: AMA, antioxidants, arteries, atherosclerosis, dark chocolate, fatty fish, heart disease, leafy greens, oatmeal, salmon, trout

Green Goddess

November 6, 2019 by Teri Sprouse

Most of us think about summer as the time to indulge in fresh fruit and produce but fall also offers  an abundance of tasty plants.  One of my favorite ways to dive into the bounty of fall is by munching on all the fresh greens.  Kale, spinach and Swiss chard are three of my favorites. […]

Filed Under: Uncategorized Tagged With: antioxidants, iron, Kale, swiss chard, Vitamin C

Inflammation Reducing Foods

September 15, 2019 by Teri Sprouse

As I wrote about a few weeks ago, the foods we eat and the chemicals we expose ourselves to in our environment can have a profound effect on our health.  In my last post, I talked about some of the foods to avoid to reduce  inflammation.  Below I talk about some of the foods that […]

Filed Under: Uncategorized Tagged With: anchovies, Anti-Inflammatory, antioxidants, berries, Broccoli, cauliflower, fatty fish, green tea, herring, Mushrooms, salmon, trout

Focus on Peaches

July 25, 2019 by Teri Sprouse

One of my favorite perks of summer is the abundance of stone fruits in the grocery stores and farmer’s markets.  My most favorite stone fruit is peaches.  I have vivid childhood memories of biting into a fresh, fuzzy peach as the juices ran down my arm.  My mom also use to make homemade peach ice […]

Filed Under: Uncategorized Tagged With: antioxidants, cancer, Fiber, histamine, juice, nectarines, peaches, stone fruit

Focus on Oats

February 10, 2019 by Teri Sprouse

For the past 30 days, some friends and I have been doing the Whole 30.  It is a fairly restrictive, short term diet plan designed to help you identify some of the potential food triggers that may be causing digestion and inflammation issues in your life.  One of the limitations it places is to avoid […]

Filed Under: Uncategorized Tagged With: antioxidants, beta-glucan, carbs, copper, energy, fat, Fiber, inflammation, iron, itch, oatmeal, oats, phosphorus, workout, zinc

Blackberry Bonanza

September 17, 2018 by Teri Sprouse

I just rolled into town from a last hooray camping/fishing trip with my youngest son before he leaves for college.  He is an avid fly fisherman so we traveled Oregon rivers looking for the best catch.  Today, by the side of the Rogue River, while I watched him hook fish after fish, I discovered a […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: antioxidants, blackberries, blood vessels, colds, Collagen, free radical, low calorie, Vitamin C, vitamin k

An Apple A Day

September 9, 2018 by Teri Sprouse

Apple season is upon us in the great Northwest and oh how delicious it is!  Here in the Northwest we are blessed with an abundance of varieties of tasty, healthy apples to fill our bellies- our farmer’s markets are overflowing with them.  We have all heard the old adage,  “An apple a day, keeps the […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: antioxidants, apple, diabetes, Fiber, free radicals, heart disease, pectin, tooth decay, Vitamin C

Black Bean Bonanza

July 15, 2018 by Teri Sprouse

Last week was one of the weeks I look forward to the most every year.  Two other woman and I hosted a camp for kids ages 5-12.  This camp focuses on mindfulness, yoga and cooking, with the kids rotating through each  area every day.  I am responsible for the cooking part of the camp so […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: antioxidants, b vitamins, black beans, blood sugar, Fiber, folate, glycemic index, iron, Magnesium

The Perfect Snack for Energy, Vitality and Weight Loss

January 25, 2015 by Refinery Fitness

Good Evening and Happy Saturday! My oh my, what a gorgeous day it was in Portland today.  I hope you got outside and enjoyed a little sunshine. Now many of us are getting ready to dive into The Bliss Method Detox this week and we are getting prepped and prepared and that means making sure […]

Filed Under: Nutriton Tips, Uncategorized Tagged With: antioxidants, Energy Boost, Healthy Snack, Magnesium, Metabolic Boost, Omega 3's, Protein Balls, Vitality, Weightloss

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4803 Northeast Fremont
Portland, OR 97213 | Map
503-593-7035

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