Refinery Fitness

Portland Small Batch Fitness

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Halloween Hauntings

November 1, 2020 by Teri Sprouse

For many of us, Halloween kicks off the holidays and with it, a season of overindulgence.  Food, fun and family are in abundance which can lead to feelings of guilt and shame when the new year rolls around.  My clients often ask me how to manage this period of indulgence without derailing the health and […]

Filed Under: Uncategorized Tagged With: candy, halloween candy, health goals, mindful eating

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

Ways to Combat Emotional Eating

July 17, 2019 by Teri Sprouse

Ways to Fight Emotional Eating If some of the signs of emotional eating from last week’s post resonated with you, you may be wondering how to combat the overeating and emotions that go with feeling out of control of your eating.  Try some of the ideas below. HALT:  If you find yourself heading into the […]

Filed Under: Uncategorized Tagged With: emotional eating, food, Intuitive Eating, mindful eating, pig out

Mindful Eating

May 16, 2019 by Teri Sprouse

Clients often come to me with the desire to modify their eating habits or to lose weight.  One of the most important changes they can adopt to reach these goals is to start eating mindfully.  Mindful eating means that you are actively paying attention to what you are putting into your body and heeding the […]

Filed Under: Uncategorized Tagged With: hunger, mindful, mindful eating, satiety

Mindful Eating Tips

October 1, 2018 by Teri Sprouse

We live in a very busy, active world where multitasking is the expected way to move through life.  Often, my challenge to my clients is to slow down and practice mindful eating.  Mindful eating means being fully present while filling our bellies.  This practice is recommended for snacking as well as meals because research has […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: chewing, flavor, hunger, mindful eating, texture

Eat with Attention

September 11, 2017 by Teri Sprouse

We have all had the experience of sitting down with a bowl of chips and salsa while watching the big game or sat down to eat breakfast with the morning paper only to look down a few minutes later and realize we have consumed the whole bowl of chips or eaten all of our breakfast with no […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: Intuitive Eating, mindful eating, no distractions, pay attention, relaxation, set the table

Tips for Healthy Digestion

November 27, 2016 by Teri Sprouse

My holiday season kicked off with a bang this week.  My family enjoyed an amazing meal with good family friends, my older son returned from college and we spent quality time on a very wet hike on Thanksgiving day.  Most of our Thanksgiving meal was lovingly prepared by my friend’s step dad and while it […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: chew well, digestion, Health, mindful eating, turkey, variety

FAVES for Vibrant Health

May 1, 2016 by Refinery Fitness

  I am so excited to be joining The Refinery Staff and to be given the opportunity to share my nutrition education with all the amazing people I have been sweating with during the last few years!   A little bit of information about me-  I am a Licensed Clincial Social Worker and a Certified […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: fruit, healthy, healthy eating, mindful eating, processed food, vegetables

Located At

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

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