Refinery Fitness

Portland Small Batch Fitness

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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

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

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

Sea Veggies

May 6, 2018 by Teri Sprouse

When I was younger the thought of eating the slippery, slimy greenery I saw on the edge of the beach seemed out of the realm of possibilities.  As my pallet expanded and I began experimenting with eating sushi, I realized sea weed can be a healthy, tasty addition to my diet. Just like the vegetables […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: dha, epa, iodine, iron, lignans, omega 3, polyphenols, Selenium, zinc

The Benefits of Dandelion

March 11, 2018 by Teri Sprouse

With Spring quickly approaching in Oregon, I am looking forward to the emergence of dandelion plants.  Many people think of these plants  as a terrible nuisance when they see them in their yards but these are a nuisance with many healing properties.  Every part of the dandelion plant from the leaves to the roots is […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: anemia, beta-carotene, bladder, bones, calcium, dandelion. vitamin a, gall bladder, iron, liver, urine, Vitamin C

Focus on Turkey

November 18, 2017 by Teri Sprouse

Gobble, gobble!  Turkey day is upon us this week and I for one can’t wait to chow down on some yummy roasted turkey.  I know that Thanksgiving often gets a bad rap for over indulgence but the meal can be healthy if you build your plate around some of the more healthy sides.  (Think salad, […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: b viamins, copper, iron, Magnesium, omeg 3, phosphorus, Potassium, Selenium, serotonin, thanskgiving, tryptophan, turkey, zinc

Focus on Buffalo

October 30, 2017 by Teri Sprouse

Buffalo has been given the title of “The New Healthy Red Meat”.  With fewer calories and less cholesterol than beef, it is an excellent choice for a high protein meal.  Generally, buffalo is not raised like conventional cattle.  It is usually raised in a freer environment and allowed to graze instead of being fed grains.  Grass-fed […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: b12, b6, bison, buffalo, grass fed meat, iron, oxygen, Potassium, protein

Focus on Quinoa

August 15, 2017 by Teri Sprouse

  Quinoa is one of the new powerhouse nutritional super stars that everyone is talking about.  Many people think quinoa is a grain but it is actually a seed that has been consumed for over 3000 years.  It is a vegan, gluten free food perfect to use as a substitute for rice or pasta.  Quinoa […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: amino acid, blood sugar, grains, iron, Magnesium, protein, quinoa, seeds, superfood

Loving on Lentils

June 17, 2017 by Teri Sprouse

Lentils are an incredible, cheap, tasty source of vegan protein.  Lentils  like other types of beans are a member of the legume family. They grow in pods that contain either one or two lentil seeds, are high in nutritional value and are available throughout the year.  Unlike other types of beans, they are quick cooking, […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: blood sugar, cholesterol, copper, Fiber, folate, iron, legumes, lentils, manganese, protein, Soup, vegan protein

Focus on Rhubarb

May 14, 2017 by Teri Sprouse

  Rhubarb is a perennial vegetable that grows well in most of the United States.  It’s beautiful red stalks  are sold at farmers’ markets and grocery stores by the stalk, like celery. It’s harvested in the spring, with a short peak season  from April to June.  The stalks are the only edible part of the plant […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: almonds, chia seeds, heart health, iron, rhubarb, strawberry, Vitamin C, vitamin k

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

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