Refinery Fitness

Portland Small Batch Fitness

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Inflammation Fighting Super Heroes

November 21, 2020 by Teri Sprouse

Inflammation has been implicated in all kinds of disease in the last few years.  Heart disease, cancer, autoimmune conditions and strokes are just a few of the ailments associated with inflammation.  Inflammation does have benefits too. It is the short term process your body uses to heal itself after a cut or injury.  Unfortunately, if […]

Filed Under: Uncategorized Tagged With: anchovies, antiinflammatory, antioxidant, berries, Blueberries, Broccoli, cauliflower, fatty acid, Kale, omega 3, salmon, strawberries, tomatoes

Low Carb Swaps for High Carb Foods

May 18, 2020 by Teri Sprouse

Many of my clients have been lamenting the changes in their diets since the start of the stay at home order.  The most familiar complaint I have heard is client’s eating an abundance of high carb foods like chips, cookies, crackers and bread.  (We’ve all seen the pictures on Instagram of the beautiful loaves of […]

Filed Under: Uncategorized Tagged With: Apricots, berries, Blueberries, cauliflower, guava, high carb, low carb, mashed cauliflowr, rice, zoodles

Focus on Blueberries

July 4, 2019 by Teri Sprouse

Berry season is in full swing here in Portland and I am loving it!  There is nothing better than fresh berries off the bush or vine to make you feel like summer is here.  Last year, I planted two small blueberry bushes in my back yard and I am anxiously waiting for the berries to […]

Filed Under: Uncategorized Tagged With: antioxidant, berries, Blueberries, Collagen, dna, Fiber, oxidative damage, Vitamin C, vitamin k, wound healing

Heart Healthy Foods

February 18, 2018 by Teri Sprouse

  As some of you may know, the American Heart Association has designate February as heart health month.  Unfortunately, in the United States, heart disease is the leading cause of death for both men and women. Fortunately, it is also one of the most preventable.  Making heart-healthy diet choices, being aware of your family’s health […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: anthocyanins, Blueberries, dark chocolate, Fiber, flavonoids, herring, mackerel, oatmeal, polyphenols, red wine, salmon, sardines, strawberries, tuna

Berry Bonanza

June 3, 2017 by Teri Sprouse

  Summer is definitely quickly approaching  in the Northwest and the Farmer’s Markets will be loaded with berries.  Right now, you can fill your fridge with raspberries, blueberries and strawberries and blackberries are just around the corner.  Why is this such good news for those of us interested in our health?  Because these four berries […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: anti oxidants, berries, blackberries, Blueberries, folate vitamin e, Magnesium, Raspberries, strawberries, vitamin k protein

Foods for Heart Health

January 29, 2017 by Teri Sprouse

With Valentine’s arriving in the middle of the month and February listed as  American Heart Month, it seemed like the perfect time to focus on food to improve heart health.  The American Heart Association states “Heart disease – also called coronary heart disease – is a simple term used to describe several problems related to […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: Blueberries, chia seeds, citrus, dark chocolate, flax seeds, heart, heart disease, oatmeal, salmon

5 Foods that Boost your Metabolism, Naturally

January 11, 2016 by Refinery Fitness

Good Evening and Happy Sunday!   I hope you had a great weekend and are ready for the week ahead. Before we dive into 5 foods that boost your metabolism, I want to give you a quick heads up that Early Bird Pricing for The Bliss Method Fresh Start 14- Day Detox ends TONIGHT at […]

Filed Under: Nutriton Tips, Uncategorized Tagged With: avocados, bee pollen, Blueberries, Chili Peppers, green tea, Metabolism Boosting Foods, New Year, New YOU

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

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