Refinery Fitness

Portland Small Batch Fitness

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Going Bananas

November 14, 2020 by Teri Sprouse

Recently, I have gotten back to including a nice, ripe banana in my daily routine.  I go through months without even thinking about a banana and then the cravings hit, and I can’t get enough of them.  Luckily for us all, not only are bananas readily available but they also have many health benefits.  Bananas […]

Filed Under: Uncategorized Tagged With: banana, Electrolytes, Fiber, flavonoid, Gut Health, heart health, ldl, Potassium, resistant starch, snack, workout

Harvest the Awesomeness of Apples

October 4, 2020 by Teri Sprouse

Grannie Smith, Fiji, Honey crisp and Pink Ladies- these are just a few of the amazing varieties of apples that are starting to flood the stores and Farmer’s Markets right now.  I feel blessed to live in a state that produces an abundance of these balls of healthiness.  Here are some of the reasons I […]

Filed Under: Uncategorized Tagged With: apples, cancer, cholesterol, dental health, diabetes, Fiber, fiji, grannie smith, hoenycrisps, ldl, teeth, Vitamin C

Focus on Pumpkin Seeds

September 26, 2020 by Teri Sprouse

I love that Portland is moving into Fall. It is such an amazing time for extending your summer here in Bridgetown.  Not only are the days often beautiful, warm and sunny but it is a time of abundance for local produce.  One of my favorite foods that is a by product of the Fall bounty […]

Filed Under: Uncategorized Tagged With: antioxidant, fertility, Fiber, Magnesium, Pepitas, Pumpkin, Pumpkin Seeds, Sleep, sperm, zinc

Blackberry Bonanza

August 1, 2020 by Teri Sprouse

Today, I started my day doing one of my favorite activities- riding my bike.  As I was cruising down Willamette Drive here is Portland, I saw many people filling buckets with the fresh blackberries that were growing on the side of the road.  The sight of all those fresh berries gave me the idea to […]

Filed Under: Uncategorized Tagged With: blackberries, blood pressure, cholesterol, Fiber, hdl, low carb, protein, Vitamin C, vitamin k

Fabulous Figs

July 25, 2020 by Teri Sprouse

I was so excited the other day when I was walking through the produce section of New Seasons and saw the lush, ripe baskets of figs.  I had been noticing the trees in my neighborhood are loaded with this delicious fruit but none of them have been ripe.  Every year during fig season, I gorge […]

Filed Under: Uncategorized Tagged With: calcuim, Fiber, figg, figs, Potassium, Vitamin A

Focus on Fiber

June 21, 2020 by Teri Sprouse

I have noticed in my time writing this blog that almost every time I focus on a healthy food, it boasts having a big dose of fiber.  Fiber is a necessary component of a complete diet.  The term refers to the edible part of plants that is not easily digested by the body.  Fiber is […]

Filed Under: Uncategorized Tagged With: blood sugar, cholesterol, colon cancer, diabetes, Fiber, flax, fruit, healthy gut, hemorrhoids, insoluble fiber, ldl, microbiome, oatmeal, poop, soluble fiber, stool, veggies

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

For the Love of Rhubarb

May 31, 2020 by Teri Sprouse

Until a visit to the Bainbridge Island Farmer’s Market a few years ago, I had never experienced rhubarb.  A booth there was selling the beautiful red stalks of rhubarb and sampling a delicious strawberry rhubarb crisp.  I was immediately hooked and set about trying to create my own version of the crisp that night.  (The […]

Filed Under: Uncategorized Tagged With: antioxidant, Constipation, Fiber, regularity, rhubarb, stomach, Vitamin C, vitamin k

Avoiding the Quarantine 15

April 5, 2020 by Teri Sprouse

Lately, I have been hearing a great deal of talk about the fear of the Quarantine 15.  Similar to the Freshman 15 we were all warned about when we went to college, the Quarantine 15 is the concern about gaining weight in this time of overwhelming stress and anxiety.  While it is true this time […]

Filed Under: Uncategorized Tagged With: bikes, Exercise, Fiber, food, fruit, mindful eating, protein, stairs, vegetables, vitamins

Thanksgiving Survival

November 23, 2019 by Teri Sprouse

Thanksgiving is less than a week away and while many people look forward to the holidays and all they bring, others find the holidays stressful and overwhelming.  Many lament the disruption to their routines and all the temptations that come with this time of year.  If you are in the camp that becomes overwhelmed by all the […]

Filed Under: Uncategorized Tagged With: alcohol, Fiber, fruit, holidays, Hydration, vegetables, veggies, water

Oatalicious

November 23, 2019 by Teri Sprouse

Lately, I have been hearing a lot about oat milk.  It seems to be everywhere- in creamers, as a milk alternative and even in yogurt.  I had heard many positive reviews on it including it makes great ice cream and froths up like regular milk for yummy lattes.  After hearing so many positive reviews, I decided to give […]

Filed Under: Uncategorized Tagged With: beta-glucan, cholesterol, Fiber, fiver, milk, oats

Four Fabulous Fruits and Veggies for Fall

September 28, 2019 by Teri Sprouse

Fall is definitely in the air this weekend in Portland.  I love the cool, crisp air and the occasional rain.  It is a welcome change from the heat of summer.   For many, the change of seasons brings some regrets with the perceived loss of the abundance of fresh produce.  However, in the Willamette Valley, we […]

Filed Under: Uncategorized Tagged With: apples, blodd clotting, blood, copper, Fiber, Kale, Potassium, squash, Vitamin A, vitamin k

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Portland, OR 97213 | Map
503-593-7035

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