Refinery Fitness

Portland Small Batch Fitness

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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

Sleep Like a Baby

May 11, 2020 by Teri Sprouse

Currently, we are living in a time of unprecedented uncertainty and stress.  Most of us have not experienced such a profound disruption to our daily life in our lifetime.  One frequent topic of conversation with my clients has been sleep changes.  Clients have been talking about feeling restless, waking in the night, difficulties falling asleep […]

Filed Under: Uncategorized Tagged With: kidney beans, melatonin, Pumpkin Seeds, Sleep, sunshine, Tart Cherry Juice, tryptophan, turkey

Seeds for Health

November 26, 2018 by Teri Sprouse

I am always looking for ways to sneak a little added nutrition into my life with a minimal amount of hassle.  One of the easiest sources to boost  nourishing, healthy nutrition is to include seeds in your diet. I love eating them straight from the package, in smoothies, sprinkled on salads or baked into healthy […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: chia seeds, copper, hemp seeds, Magnesium, pepiitas, Pumpkin Seeds, Smoothie, Stress, Sunflower Seeds, Vitamin E, zinc

Magnificent Magnesium

August 19, 2018 by Teri Sprouse

As I have talked about before, I work with many people who are experiencing anxiety in their lives.  People often relay feeling stressed out, overwhelmed, experiencing racing thoughts and difficulties sleeping.  One solution that I often explore with clients is to add magnesium to their diets.  Magnesium is an important  mineral found in the earth, sea, […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: anxiety, Constipation, dark chocolat, diabetes, herring, insulin, Magnesium, melatonin, neurotransmitters, Pumpkin Seeds

Focus on Zinc

September 4, 2017 by Teri Sprouse

In my nutrition program, we had two whole weekends focused on supplements and folk remedies for helping clients achieve optimal health.  While all the new knowledge I gained will be incredibly helpful with my clients, one of the most important pieces of information I gained was how zinc deficient I am.   Our whole class […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: cashews, Chickpeas, Gut Health, immunity, lobsters, minerals, oysters, Pumpkin Seeds, vitamins, zinc

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

Strong Bone Health

May 10, 2015 by Refinery Fitness

Good Evening and Happy Mother’s Day Weekend! I hope all you mama’s out there are enjoying this special weekend.  I sure am.  I like to ‘milk’ this holiday and spread it out over the WHOLE weekend instead just one day :  ) Speaking of MILK,  today I want to share some simple tips to ensure […]

Filed Under: Nutriton Tips, Uncategorized Tagged With: Broccoli, Foods for Strong Bone Health, Pumpkin Seeds, Strong Bone Health, Sunflower Seeds

5 Surprising Beauty Foods

May 26, 2014 by Refinery Fitness

Happy Memorial Day Everyone! I hope you are enjoying this beautiful day.  Speaking of beauty, today I am going to share 5 of my favorite Beauty Foods. All fresh fruits and vegetables contain magical powers when it comes to shiny hair, clear skin, and strong nails. However, the ones I’ve chosen below are perhaps not […]

Filed Under: Nutriton Tips, Uncategorized Tagged With: 5 Beauty Foods, Parsley, Pepitas, Pumpkin Seeds, Red Peppers, Spinach, Tumeric

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

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