Refinery Fitness

Portland Small Batch Fitness

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Focus on Walnuts

August 10, 2019 by Teri Sprouse

Today I am prepping for a family camping trip which means I have been in the kitchen furiously baking bars and other snacks.  I am so excited because I whipped up a batch of Seven Seed Bars.  These are one of my favorite dense, yummy treats that I rarely get around to making.  Usually the […]

Filed Under: Uncategorized Tagged With: ala, bacteria, Gut Health, Nuts, walnuts

Focus on Pomegranate

November 6, 2017 by Teri Sprouse

This morning I woke up in Black Butte to a couple of inches of snow on the ground.  It was a beautiful winter wonderland!  To fuel our morning walk, we had a bowl of piping hot oatmeal studded with pecans, walnuts, apples and pomegranate seeds.  It was so yummy and satisfying.  The pomegranate seeds offered […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: anti oxidants, apples, Fiber, flavonols, oatmeal, pecans, pomegranate, sex drive, testosterone, Vitamin C, walnuts

33 Nutrient Dense Snacks Around 200 Calories

July 29, 2017 by Teri Sprouse

I am always searching for a perfect go to snack that will fill me up while stoking my body with healthy fuel.  Here is a list of 33 nutrient dense, tasty snacks I rely on to fuel me an my family. 4 dates stuffed with 1 tbs of nut butter (roughly 180 calories) Chili Lime Popcorn . […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: almonds, apple, banana, eggs, figs, goat cheese, larabar yogurt, nutrient dense, pear, plums, snacks, strawberries, walnuts

Eat Some Healthy Fats

July 16, 2017 by Teri Sprouse

For most of the Eighties and Nineties, fat was considered something to be avoided at all costs.  People went to great lengths to replace fat in their food, often by adding sugar and other fillers to replace the taste and satiety feeling fat provides.  Luckily, however, fat is beginning to make a comeback in our […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: adhd, anchovies, blue fish, chia, dementia, depression, dha, fish oil supplements, flax seeds, hemp seeds, herring, omega 3, seeds, walnuts

Food for Healthy Hair, Skin and Nails

December 19, 2016 by Teri Sprouse

Your best bet for having smooth, supple skin, lustrous hair and strong nails does not come in a bottle from the beauty counter.  It can be found in your kitchen and involves the food you put in your body.  The foods you consume on a regular basis can offer the building blocks needed for strong […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: chicken, eggs, flax seeds, hair, omega 3, protein, skin, sweet potatoe nails, tuna, Vitamin A, walnuts

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

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