Refinery Fitness

Portland Small Batch Fitness

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Protect Your Lungs

September 13, 2020 by Teri Sprouse

As I look out my window on Sunday morning, my yard is a smokey, barely visible haze.  I cannot believe how bad our air quality is from all the raging fires.  My heart is hurting for the people who have lost their homes or businesses in this terrible time.  Even us who are safe from […]

Filed Under: Uncategorized Tagged With: antioxidants, beets, cruciferous vegetables, Garlic, high fiber, Hydration, leafy greens, lungs, onions, water

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

Hail a Healthy Heart

February 15, 2020 by Teri Sprouse

With Valentine’s week upon us, many people are thinking about hearts and other signs of love.  During this time most people are focused on the romantic idea of the heart but, unfortunately, heart disease is the leading cause of death in the United States.   The American Heart Association describes heart disease as a collection of […]

Filed Under: Uncategorized Tagged With: AMA, antioxidants, arteries, atherosclerosis, dark chocolate, fatty fish, heart disease, leafy greens, oatmeal, salmon, trout

Focus on Spinach

April 14, 2019 by Teri Sprouse

Spring has sprung here in Portland and it has gotten me focused on all the yummy, tender greens that are available at this time.  While I love arugula, tender lettuces and other green tasties, spinach is one of my favorite standbys.  I love spinach served almost any way and its mild taste make it a […]

Filed Under: Uncategorized Tagged With: Fiber, folate, leafy greens, low calorie, Potassium, Spinach, Vitamin C

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

Fill Up on Fiber

June 11, 2017 by Teri Sprouse

Fiber is the indigestible part of plants that travels through our digestive system, absorbing water along the way and easing bowel movements.  Fiber is filled with cellulose, lignin, and pectin, substances which are difficult for  digestive enzymes to break down.  There are two types of fiber:  soluble and insoluble.  Soluble fiber absorbs water as it […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: apples, bran, bread, cellulose, Fiber, fruit, insoluble, leafy greens, lignin, soluble, vegetable, whole wheat

Protein Tips for Vegans and Vegetarians

April 24, 2017 by Teri Sprouse

My vegan and vegetarian friends say they are always asked about how they get their protein.  However, recent research has pointed to the fact that it is easier than you think to get your protein needs met even without eating meat.  Protein, along with fat and carbs,  is one of the three macro nutrients that […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: amino acids, barley, carrots, corn, leafy greens, lentils, Nuts, peanuts, peas, protein, seeds, sesame seeds

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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