Ovation Performance Health Blog

Harvest Chicken Sausage Bake

SENS Solution — Fri, 02 Oct 2026 21:12:51 GMT

This cozy one-dish meal is signaling the arrival of fall in the most delicious way. Smoky chicken sausage, hearty Brussels sprouts, and tender roasted squash come together with red bell pepper and red onion for a fiber-rich and protein-packed dinner. Toss everything in one baking dish, slide it into the oven, and dinner is ready in around half an hour. Many stores even sell the squash pre-chopped for less prep!

Active Prep Time: 20 mins ∙ Cook Time: 35 mins ∙ Serves: 3

INGREDIENTS
12 ounces smoked chicken sausage, sliced
1 pound Brussels sprouts, halved
1 pound chopped acorn or butternut squash
1 red bell pepper, chopped
1/2 red onion, chopped
1 tablespoon olive oil
1 tablespoon red wine vinegar
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/4 teaspoon salt

DIRECTIONS

Preheat oven to 400°F.
Place all ingredients in a baking dish and toss to coat with the oil and spices. This can also be baked on a sheet pan.
Bake 30–35 minutes, tossing ingredients halfway through. Check Brussels sprouts and squash to ensure they are fork-tender before serving.

Calories per serving: 405 ∙ Fat: 18g ∙ Net Carbs: 30g ∙ Fiber: 10g ∙ Sugars: 7g ∙ Protein: 24g

Choosing The Best Sources of Protein

Hallie Palen, NBC-HWC — Fri, 21 Aug 2026 20:00:00 GMT

“What are the best sources of protein?” is a question I hear regularly as a health coach — and for good reason. Protein plays an important role in maintaining muscle, supporting recovery, and helping you feel satisfied after meals.

Summer Gazpacho Two Ways

SENS Solution — Fri, 21 Aug 2026 18:00:00 GMT

Few recipes are as refreshing or as effortless as a chilled bowl of gazpacho. This summer staple comes together in minutes in two delicious variations, a classic tomato base or a sweet, unexpected watermelon version, both blended with fresh cucumber, red bell pepper, and red onion for a cold soup worth craving all season. Make a batch the night before and let the flavors develop overnight for the best results.

Habits That Actually Improve Sleep

Ginna Johnson, NBC-HWC — Fri, 14 Aug 2026 20:15:49 GMT

When sleep is difficult, it's easy to focus only on what happens once your head hits the pillow. However, good sleep starts well before bedtime. How you move through your day, what and when you eat, your stress level, and even your bedroom environment can all influence how easily your body and mind settle down at night.

How to Get the Most from Your GLP-1

Suzanne Wood, NBC-HWC — Fri, 07 Aug 2026 22:39:28 GMT

GLP-1 medications can be a helpful tool for weight loss, especially when paired with habits that support your overall health. As a health coach, I work with members on the everyday choices that can make the process feel more manageable and help support long-term success.

Muscle: Your Best Investment for Healthy Aging

Liz Masik, NBC-HWC — Fri, 31 Jul 2026 17:47:29 GMT

If someone asked me the best investment you could make for your future health, my answer might surprise you. It wouldn’t be a supplement, the latest wellness trend, or the number on the scale.

Farmer's Market Salad

SENS Solution — Mon, 20 Jul 2026 15:31:34 GMT

Fresh, seasonal, and endlessly satisfying, this Farmers Market Salad makes the most of summer's best produce. Grilled peaches, zucchini, and red onion are layered over fresh mixed greens with grape tomatoes and creamy burrata for a meal rich in fiber, antioxidants, and healthy fats. A bright Basil Vinaigrette can be whisked together in seconds to tie everything together.

Active Prep Time: 20 mins ∙ Cook Time: 10 mins ∙ Serves: 2

INGREDIENTS

1 zucchini, sliced

1 peach, cut into wedges

1/2 red onion, sliced

Olive oil spray

Salt and pepper

8 cups mixed salad greens

4 ounces burrata cheese

1/2 cup grape tomatoes, halved

Basil Vinaigrette

2 tablespoons white wine vinegar

1 tablespoons extra-virgin olive oil

1 tablespoon water

1 tablespoon minced fresh basil

1 teaspoon Dijon mustard

1/4 teaspoon dried oregano

DIRECTIONS

Preheat an outdoor grill, electric grill, or grill pan over medium-high heat. A grill basket is recommended for outdoor grills.

Spray or brush zucchini, peach wedges, and onion with olive oil and lightly season with salt and pepper.

Place fruit and veggies on the preheated grill and lightly char, just 2–3 minutes on each side.

Place mixed greens on one large platter or two individual plates. Top with the burrata, grape tomatoes, and grilled ingredients.

Make the Basil Vinaigrette by whisking together all ingredients and seasoning with salt and pepper to taste. Serve drizzled over the salad.

Calories per serving: 330 ∙ Fat: 19g ∙ Net Carbs: 20g ∙ Fiber: 10g ∙ Sugars: 14g ∙ Protein: 14g

Black Bean Burgers

SENS Solution — Thu, 11 Jun 2026 20:45:56 GMT

A plant-based burger that actually satisfies, these Summertime Black Bean Burgers are packed with 19 grams of protein and 11 grams of fiber to keep you fueled all day. Cumin, chili powder, and fresh bell pepper give every patty bold flavor, while chopped
walnuts add a satisfying heartiness you won't expect. Top with creamy avocado and all your favorite fixings for a weeknight dinner worth repeating.

Active Prep Time: 20 mins ∙ Cook Time: 10 mins ∙ Serves: 4

INGREDIENTS
1 can black beans, rinsed and drained well
1/2 cup rolled oats
1 large egg white
2 cloves garlic
1 teaspoon each: chili powder, ground cumin, and onion powder
1/2 teaspoon each: salt and pepper
1/4 small red bell pepper, chopped
1/4 cup chopped walnuts
Olive oil spray
4 whole wheat buns
1/2 cup mashed avocado or guacamole
Lettuce, tomato, and red onion

DIRECTIONS

Set aside 1/4 of the black beans. To a food processor, add the remaining 3/4 black beans, rolled oats, egg whites, garlic, chili powder, cumin, onion powder, salt, and pepper. Process until smooth.

Add the reserved black beans, bell pepper, and walnuts and pulse just until added ingredients are minced and dispersed throughout. Let sit 5 minutes.

Form the mixture into 4 patties.

Lightly spray a nonstick skillet with olive oil spray and place over medium heat. Cook the patties for 5 minutes on each side, just until lightly browned on the outside and hot throughout.

Serve each burger on a bun with lettuce, tomato, red onion, and 2 tablespoons of mashed avocado. Or serve over a mixed green salad with the avocado dolloped over top.

Calories per serving: 400 ∙ Fat: 14g ∙ Net Carbs: 43g ∙ Fiber: 11g ∙ Sugars: 5g ∙ Protein: 19g

Fish Tacos with Creamy Cilantro Slaw

SENS Solution — Fri, 15 May 2026 19:29:26 GMT

Summer is calling, and these Fish Tacos with Creamy Cilantro Slaw are the perfect answer. White fish brings lean, satisfying protein, while a crunchy slaw of purple cabbage and carrots packs in antioxidants, vitamin C, and a serious boost of fiber. Nonfat Greek yogurt keeps things creamy without the extra calories, and sneaks in even more protein where you'd least expect it. High-fiber tortillas round out the meal, making this a fresh, vibrant dinner that you can prep in advance to make in minutes.

Strawberry Overnight Oats

SENS Solution — Fri, 08 May 2026 14:50:49 GMT

When strawberries are at their peak, this Strawberry Cheesecake Overnight Oats is an easy way to make the most of their fresh, vibrant flavor. Each jar is packed with protein and fiber to support steady energy and keep hunger in check. Creamy cottage cheese, vanilla extract, and a touch of honey allow you to start your day with the flavors of cheesecake, without weighing you down. It’s a simple, make-ahead breakfast that feels indulgent but works hard for you and your body.