Refinery Fitness

Portland Small Batch Fitness

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Blackberry Bonanza

August 1, 2020 by Teri Sprouse

Today, I started my day doing one of my favorite activities- riding my bike.  As I was cruising down Willamette Drive here is Portland, I saw many people filling buckets with the fresh blackberries that were growing on the side of the road.  The sight of all those fresh berries gave me the idea to […]

Filed Under: Uncategorized Tagged With: blackberries, blood pressure, cholesterol, Fiber, hdl, low carb, protein, Vitamin C, vitamin k

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

For the Love of Rhubarb

May 31, 2020 by Teri Sprouse

Until a visit to the Bainbridge Island Farmer’s Market a few years ago, I had never experienced rhubarb.  A booth there was selling the beautiful red stalks of rhubarb and sampling a delicious strawberry rhubarb crisp.  I was immediately hooked and set about trying to create my own version of the crisp that night.  (The […]

Filed Under: Uncategorized Tagged With: antioxidant, Constipation, Fiber, regularity, rhubarb, stomach, Vitamin C, vitamin k

Why You Need Fat in Your Life

March 1, 2020 by Teri Sprouse

Why You Need Fat In Your Life Over the years, fat has become a dirty word because it has been blamed for obesity, diabetes and a whole host of other health problems.  This bad rap is unfortunate because you need to consume healthy fats for your body to survive.  Fat, along with protein and carbohydrates, […]

Filed Under: Uncategorized Tagged With: cell membranes, chia, diabetes, energy, fat, flax, Trans Fat, Vitamin A, vitamin d, vitamin k

Spring Greens

February 22, 2020 by Teri Sprouse

This week has been absolutely beautiful in Portland- sunny, warmish, with trees and flowers beginning to bloom.  I love this time of year when we get a break from the relentless rain and we begin to get a peek of the summer to come.  Along with the gorgeous flowers, I love exploring all the different […]

Filed Under: Uncategorized Tagged With: arugula, beta-carotene, calcium, dandelion, diuretic, liver, Spinach, thylakoids, vitamin k, Watercress

Four Fabulous Fruits and Veggies for Fall

September 28, 2019 by Teri Sprouse

Fall is definitely in the air this weekend in Portland.  I love the cool, crisp air and the occasional rain.  It is a welcome change from the heat of summer.   For many, the change of seasons brings some regrets with the perceived loss of the abundance of fresh produce.  However, in the Willamette Valley, we […]

Filed Under: Uncategorized Tagged With: apples, blodd clotting, blood, copper, Fiber, Kale, Potassium, squash, Vitamin A, vitamin k

Focus on Blueberries

July 4, 2019 by Teri Sprouse

Berry season is in full swing here in Portland and I am loving it!  There is nothing better than fresh berries off the bush or vine to make you feel like summer is here.  Last year, I planted two small blueberry bushes in my back yard and I am anxiously waiting for the berries to […]

Filed Under: Uncategorized Tagged With: antioxidant, berries, Blueberries, Collagen, dna, Fiber, oxidative damage, Vitamin C, vitamin k, wound healing

Focus on Cabbage

March 10, 2019 by Teri Sprouse

Next weekend is St. Patrick’s Day with all the craziness of green beer, leprechauns and pinches for forgetting to wear green.  Luckily, even with all the celebrating, you can still do something good for your body.  The traditional Irish meal of corned beef and cabbage offers an amazing opportunity to fill your body with nutritional […]

Filed Under: Uncategorized Tagged With: Anti-Inflammatory, bowels, cabbage, calories, cancer, cruciferous vegetables, digestive tract, Fiber, Vitamin C, vitamin k

Blackberry Bonanza

September 17, 2018 by Teri Sprouse

I just rolled into town from a last hooray camping/fishing trip with my youngest son before he leaves for college.  He is an avid fly fisherman so we traveled Oregon rivers looking for the best catch.  Today, by the side of the Rogue River, while I watched him hook fish after fish, I discovered a […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: antioxidants, blackberries, blood vessels, colds, Collagen, free radical, low calorie, Vitamin C, vitamin k

Four Spring Foods to Add to Your Life

May 21, 2018 by Teri Sprouse

Spring has sprung here in Portland and the glorious sunshine seems to be lightening everyone’s mood.  As the weather begins to turn warmer, our bodies start to shift from a focus on the heavy, warming foods of winter to a craving for light, healthy fare.  This short transition time between winter and summer offers us […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: artichoke, asparagus, bacteria, Cherries, dandelion greens, folate, Gut Health, inulin, Magnesium, prebiotic, tart cherries, vitamin k

Focus on Brussels Sprouts

December 10, 2017 by Teri Sprouse

Now is the season for the fabulousness of Brussels Sprouts.  I love seeing the huge stalks of tiny cabbage looking yumminess in the grocery story.  Brussels sprouts are part of the  crucifers family including radishes, kale, cabbage,  cauliflower, and Brussels sprouts.  They are a cool weather crop with a nutty, earthy taste and the appearance of […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: Brussels Sprouts, Fiber, oxidative stress, phyto nutrients, Vitamin C, vitamin k

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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