Refinery Fitness

Portland Small Batch Fitness

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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

Focus on Turkey

November 18, 2018 by Teri Sprouse

With Turkey Day almost upon us, I thought it seemed pertinent to focus on the nutritional profile of the traditional Thanksgiving main course- turkey.  Most people think of the Thanksgiving Day feast as a time of unhealthy choices but it doesn’t have to be.  Fill your plate wisely and you can create a nutritious, health […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: b6, bones, neurotransmitter, niacin, omeg 3, phosphorus, protein, serotonin, teeth, thanksgiving, tryptophan, turkey

Protein: The Final Building Block of a Real Foods Diet

January 7, 2018 by Teri Sprouse

Today’s post talks about the final building block of a real foods diet.  The final important macro nutrient, protein, is broken down by the body into amino acids that are then used to build new proteins with specific functions, such as catalyzing chemical reactions, facilitating communication between different cells, or transporting biological molecules around the body. […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: amino acids, beans, beef, chicken, pea protein, protein, turkey, whey protein

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

Foods to Fight Anxiety and Stress

March 6, 2017 by Teri Sprouse

Lately, I have been hearing from many of my clients about how stressed out, anxious and overwhelmed they are feeling.  It seems that no matter what side of the political divide you live on, the contentious nature of our politics and the 24 hour news cycle has everyone feeling a little overwhelmed.  I like to […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: adaptagenic herbs, anxiety, avocados, banana crab, protein, salmon, seafood, Spinach, Stress, tryptophan, turkey, whole grains, zinc

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

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

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