Refinery Fitness

Portland Small Batch Fitness

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Why You Need Fat in Your Life

March 1, 2020 by Teri Sprouse

Why You Need Fat In Your Life Over the years, fat has become a dirty word because it has been blamed for obesity, diabetes and a whole host of other health problems.  This bad rap is unfortunate because you need to consume healthy fats for your body to survive.  Fat, along with protein and carbohydrates, […]

Filed Under: Uncategorized Tagged With: cell membranes, chia, diabetes, energy, fat, flax, Trans Fat, Vitamin A, vitamin d, vitamin k

Carb Crazy

February 20, 2019 by Teri Sprouse

Carbohydrates have an especially important role in providing the energy needed for exercise and life.  Carbs are the most easily used source of fuel for your body and can be found in fruit, vegetables, grains, beans and dairy products.  Carbs are also important in the metabolism of fat for energy. Fat, protein and carbohydrates provide […]

Filed Under: Uncategorized Tagged With: carbohydrate, clycogen, Exercise, fat, fruit, macornutrients, pasta, potatoes, protein, recovery, Sugar, vegetables

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

3 Nutrition No-No’s

November 5, 2018 by Teri Sprouse

Recently a client of the Refinery asked me for my three biggest nutrition “don’ts”.  I rarely liked to talk about what not to do because I like to focus on framing change in a more positive way but the question did get me thinking about where I feel is most important to concentrate my attention  […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: fat, fruit, grass fed meat, lean, sitting, Sugar, veggies

Good Mood Food

August 5, 2018 by Teri Sprouse

As a mental health professional, I see a steady stream of people of all ages struggling with anxiety and depression.  Unfortunately this summer, traditionally a time I see a drop in referrals, has been very busy.  It seems we live in an anxious world.  My dual training in mental health and nutrition often leads me […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: amino acid, anxiety, carbs, depression, fat, Fiber, fruit, panic attacks, protein, vitamin d, whole grains

Fats: An Important Part of a Healthy Diet

December 24, 2017 by Teri Sprouse

  Fat is probably the macro nutrient that has the most negative reputation.  However, it is absolutely essential for healthy body function and contributes to feelings of satiety, leading to consumption of fewer calories. Fat is another of the macro nutrients necessary for survival.  Fat is an essential nutrient necessary for normal body function. It supplies energy, is […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: chia seeds, essential fatty acids, fat, Flax Seed, omega 3, salmon, trans fats, tuna

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

Foods to Aid Hormone Balance

November 7, 2016 by Teri Sprouse

It has been a beautiful Fall day here in Portland, reminding me to get outside and take advantage of the natural source of Vitamin D the sun offers.  Soon the sun will feel like a distant memory so I feel like I need to soak up as much as possible while I can.  Recently other […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: adaptogenic herbs, fat, flax seeds, hormones, leafy greens, Maca, Pumpkin Seeds, seed cycling, seeds, Sunflower Seeds

Located At

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

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