Refinery Fitness

Portland Small Batch Fitness

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Focus on Collagen

April 26, 2020 by Teri Sprouse

Collagen is a protein found in our teeth, bones, ligaments, tendons, muscles and makes up about 75% of our skin.  It is the most plentiful protein in our bodies and is the main building block or “glue” for these parts of your body.  Starting in our twenties, we begin to lose about 1% of our […]

Filed Under: Uncategorized Tagged With: carbs, Collagen, eggs, meat, meopause, skin, Sugar, teeth, tendons, uv light

Protein Power

March 31, 2019 by Teri Sprouse

Proteins are the building blocks of our bodies.  We need to consume protein on a regular basis to build muscle, skin, hair and nails.  We also use protein to form hormones and the immune system, digestive system and blood all rely on proteins to function properly.  When you eat protein, your body breaks it down […]

Filed Under: Uncategorized Tagged With: beans, beef, chicken, eggs, legumes, meat, protein, veggies

Omazing Omega’s

April 1, 2018 by Teri Sprouse

Fat is one of the macro nutrients necessary for survival.  Fat is an essential nutrient necessary for normal body function. It supplies energy, is necessary for absorption of fat soluble vitamins, keeps our bodies warm, protects our organs, helps make hormones and forms the structure of cell membranes.  It is imperative you include healthy fats […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: brain, eggs, Fatty Acids, flax, grass fed beef, omega 3, omega 6, poultry, salmon, tuna

The Beauty of Breakfast

March 25, 2018 by Teri Sprouse

  Eat breakfast like a king, lunch like a prince, and supper like a pauper. Conventional wisdom stresses the importance of starting your day with breakfast.  But is it really necessary?  I often hear from my clients that they are not hungry in the morning or don’t have time for breakfast.  The research is really […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: blood sugar, bmi, calories, eggs, protein, Smoothies

Focus on Flax

September 18, 2017 by Teri Sprouse

Flax seeds are tiny, brown seeds that are the richest sources of a plant-based healthy omega-3 fatty acids, called alpha-linolenic acid (ALA) in the world.  The ALA in flax can help protect the lining of the digestive tract and maintain GI health by reducing gut inflammation.  This versatile seed is used in baking, for feeding chickens […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: ala, alpha linolenic acid, anti oxidants, Anti-Inflammatory, cancer fiber, eggs, flax, hormone balance, insoluble, omega 3, soluble, vegan

Eat Breakfast Like a King

August 26, 2017 by Teri Sprouse

Recent research has offered support to the old adage “Eat breakfast like a king. Lunch like a prince and dinner like a pauper. ” A study published in  Obesity randomly divided 50 overweight and obese woman into two groups.  Each woman received a total of 1400 calories divided throughout the day.  The first group, the Breakfast […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: Almond Milk, breakfast, chia seeds, eggs, greek yogurt, oatmeal, quinoa

33 Nutrient Dense Snacks Around 200 Calories

July 29, 2017 by Teri Sprouse

I am always searching for a perfect go to snack that will fill me up while stoking my body with healthy fuel.  Here is a list of 33 nutrient dense, tasty snacks I rely on to fuel me an my family. 4 dates stuffed with 1 tbs of nut butter (roughly 180 calories) Chili Lime Popcorn . […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: almonds, apple, banana, eggs, figs, goat cheese, larabar yogurt, nutrient dense, pear, plums, snacks, strawberries, walnuts

What Is A Real Foods Diet?

July 23, 2017 by Teri Sprouse

What is a Real Foods diet? A real foods diet can take a variety of forms including vegetarian, vegan, Paleo, flexitarian, raw foods, etc but the one characteristic all real foods diets share is a focus on eating food in its most natural form.  This means consuming food as it is found in nature- not food that has been packaged or significantly altered […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: carbohydrates, eggs, fat, grass fed beef, leafy greens, minerals fish, organic food, phytochemicals, protein, real foods, vegetables, vitamins

Food for Healthy Hair, Skin and Nails

December 19, 2016 by Teri Sprouse

Your best bet for having smooth, supple skin, lustrous hair and strong nails does not come in a bottle from the beauty counter.  It can be found in your kitchen and involves the food you put in your body.  The foods you consume on a regular basis can offer the building blocks needed for strong […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: chicken, eggs, flax seeds, hair, omega 3, protein, skin, sweet potatoe nails, tuna, Vitamin A, walnuts

Focus on Eggs

September 25, 2016 by Teri Sprouse

Unfortunately, over the years, eggs have been a much maligned food.  Due to their yolk’s high cholesterol level, doctors and other health professionals have advocated limiting their consumption, particularly for people with high cholesterol.  These recommendations are unfortunate because eggs offer many health benefits and their impact on cholesterol is not clear cut.  Eggs are […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: eggs, nutrient dense, protein

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

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