“I got a gym membership but the trainers were a bunch of salesman and I never learned how to use all the equipment.  It was a complete waste of money.

Tria was a superstar at NFI’s  corporate Walk Fit Club workouts which she transitioned into our Bootcamps.  Now she is totally kicking butt and taking names.  She lost 9lbs and 2% bodyfat during the Walk Fit Club and has dropped 6 more lbs since starting bootcamp.

Tria has totally turned her life around, she was a self proclaimed couch potato and just recently ran her first 5k race.   “I wanted to let you know that after boot camp this morning I came home and did 4 miles to train for my 5k next Sunday!  I am not a runner, have never been a runner, have no desire to be a runner….but I ran the 4 miles in the pouring rain and it was awesome!! Four months ago I would never have dreamed that I could’ve accomplished anything that I’m doing on a daily basis now.  Thank you so much for your encouragement and the motivation

See the secrets to her success by watching her video

Marlton Personal Trainer

Here’s what you need:

• 3 cups tomato juice
• 1/3 cup red wine vinegar
• 1 Tablespoon olive oil
• 2 large tomatoes, quartered
• 1 cucumber, peeled and cut into chunks
• 1 small onion, peeled and quartered
• 1 sweet green bell pepper, seeded and quartered
• Dash of hot sauce
• Fresh ground salt and pepper to taste
• 2 tomatoes & 2 cucumbers chopped for garnish

1. Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender. Turn on high speed for 40 seconds.
2. Chill the soup for 30-60 minutes.
3. Place chopped cucumber and tomato in each serving dish and fill with soup. Serve immediately.

Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers. Marlton Personal Trainer

It is true that when you workout in the morning you burn more fat, but it’s a little more complicated than that.  Early morning workouts do indeed use primarily fat as a fuel source, but it’s the fat in your blood stream not your adipose tissue (love handles).   Your blood has plenty of fat floating around (eg. Cholesterol) at any given time.  This floating blood fat doesn’t necessarily change into the jiggly bits around your belly or hips.  Fat in your blood can be utilized as energy, transformed into essential hormones, and many other necessary body functions.  What dictates if your body transforms the fat in your blood into fat in your butt or love handles is calories in versus calories out.  If you burn more calories than you take in you’ll lose weight and you’ll use the fat in your blood for energy.   If you take in more calories than you burn off than the extra blood fat will get stored in your adipose tissue (evil jiggly bits).  It’s also true if you have extra carbs or protein in your blood it also gets stored as fat in all of your favorite trouble areas.  Of course your metabolism and genetics play a role too, but that’s another conversation.

Personally I hate early morning workouts because I have absolutely no energy.  I fatigue much more quickly and I just don’t have the same endurance.  And that’s the major downside of exercising on a empty stomach.  You have no energy (blood sugar/glucose) in your system and the fat in your bloodstream isn’t very efficient at supplying energy right away.  You also run the possibility of getting hypoglycemia.  That’s a technical way of saying low blood sugar which can lead to lightheadedness, nausea, vomiting, excessive sweating.  You’ll turn white as a ghost and feel like complete crap.  The lower energy can result in less total calories being burned because you’ll have less energy to workout intensely enough. 

One thing I do like about early morning workouts, is that once it’s done I’m free for the rest of the day.  A lot of things can sidetrack your workout when you exercise later in the day.  So from a lifestyle standpoint it’s better to workout in the AM to guarantee you get in your workouts before you get wiped at work, the kids need to go to practice, etc.  And a lot of our clients feel completely energized for the rest of the day with a workout first thing in the morning.

Mentally I’m most awake as soon as I wake up (which is why I’m emailing you at an ungodly hour in the morning), but physically I get the best strength workout a little later in the morning between 9-11AM a few hours after my breakfast.   Then I’ll walk/run through the city (Yep I live in Philly) later in the evening for my cardio (who said you have to exercise all at once).  But I’m a freak because I own a gym and I can sneak in a workout whenever I want.   The most important thing isn’t when you workout it’s simply that you get in your workout.  So stop overthinking it and just make sure to get in your workout.

Exercising later in the day when you’ve had something to eat burns primarily blood sugar/glucose or more commonly carbs.   You’ll have more energy so you can workout more intensely and burn more calories in less time.  So from a time efficiency standpoint it’s better to workout later in the day and some of you aren’t crazy like me and waking up at 4AM.  I’m a big fan of hitting it hard and get back to work as quickly as possible so later workouts fit best for my lifestyle.

What matters most isn’t whether you use fat or blood sugars as a fuel source, but how many calories you burn in total and how many calories you take in.  So it doesn’t matter if you run for 40 minutes and burn 400 calories in the morning or in the afternoon it’s total calories burned and how many you take in that matters

So use the whole burn more fat with early morning workouts with a grain of salt.  Just get in your workout when it fits your busy life.

Corrective Neck & Shoulder Stretching Exercises

Corrective Neck & Shoulder Self Massage Exercises

• Keep your outdoor grill clean and well-maintained.
• Wash the grate each time you use your grill or use grill liners.
• Keep raw meats in the refrigerator or in a cooler until cooking time.
• Keep raw meats separated from cooked foods and fresh fruits and vegetables.
• Cook meats to the proper temperature – use a meat thermometer to be sure.
• Don’t overcook your meats and remove any charred black portions.
• Trim excess fat before cooking to reduce the risk of flare-ups that burn the meat.
• Choose leaner cuts of beef, fish, poultry or game meats instead of hot dogs, high fat hamburgers and sausages.
• Marinate meats before grilling to reduce the formation of hetrocyclic amines, and to add flavor.
• Add sauces at the end of the cooking time to prevent burning.
• Grill your vegetables such as potatoes, zucchini, peppers and egg-plant.

Mini Portobello Sliders

Each succulent mini burger also features tender grilled zucchini, squash, and eggplant. Serve with a green salad.

Yields: 12 burgers Total Time: 45 min Prep Time: 10 min Cook Time: 35 min

Ingredients

• 12 medium portobello mushrooms
• 2 small Italian eggplants
• 2 yellow squash
• 2 zucchini
• 1/2 teaspoon(s) sea salt
• 12 mini brioche buns or dinner rolls
• 1 1/2 teaspoon(s) sesame oil
• 1/2 teaspoon(s) sesame seeds
• 9 ounce(s) Swiss cheese , thinly sliced

Preparation
1. Heat grill or grill pan to medium-high heat.
2. Trim the stems from the mushrooms. Slice the eggplant, squash, and zucchini into 1/4-inch-thick rounds. Brush vegetables with canola oil, sprinkle with salt, and grill until softened and grill marks have formed — about 10 minutes each side. (Brush with oil as needed to prevent sticking.)
3. Transfer to a baking pan. Heat broiler to low. Split the buns, brush the tops with the sesame oil, and sprinkle with sesame seeds. Layer the squash, zucchini, eggplant, and mushroom on the bottom bun halves. Top each with cheese and broil until cheese melts, about 1 minute. Top with remaining seeded bun tops and serve hot.

Nutrition
(per serving) Calories 280, Total Fat 14g, Saturated Fat 0, Cholesterol 35mg, Sodium 440mg, Total Carbohydrate 28g, Dietary Fiber 5g, Protein 12g

Grilled Filet Mignon with Vegetable Kebabs

http://www.eatingwell.com/recipes/grilled_filet_mignon_with_vegetable_kebabs.html

From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
You might be tempted to save beef filet for special occasions, but this low-fat cut is actually perfect weekday fare: it cooks up fast, stays juicy and carries other flavors perfectly. The kebabs are a wonderful mix of lemon, herbs and fresh vegetables.

4 servings | Active Time: 20 minutes | Total Time: 30 minutes

Ingredients
• 1 lemon, zested and juiced
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 16 cherry tomatoes
• 10 ounces white mushrooms, stemmed
• 1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
• 1 small red onion, cut into wedges
• 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces

Preparation
1. Preheat grill to high.
2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.

Nutrition
Per serving : 291 Calories; 17 g Fat; 4 g Sat; 9 g Mono; 70 mg Cholesterol; 10 g Carbohydrates; 27 g Protein; 3 g Fiber; 363 mg Sodium; 529 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 4 lean meat

Tips & Notes
• Make Ahead Tip: Equipment: Eight 10-inch skewers (see Tip)
• Tip: When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn’t protect them.)

Grilled Smoky Eggplant Salad

http://www.eatingwell.com/recipes/grilled_smoky_eggplant_salad.html

From EatingWell: July/August 2007

The mellow grilled eggplant melds perfectly with the smoked paprika and tart sherry vinegar that define the flavor of the dressing in this decidedly Spanish salad. Curls of mild Manchego complete the Spanish theme. If you can’t find smoked paprika, substitute Hungarian paprika—the grilled eggplant brings some smoke to the salad on its own.

6 servings | Active Time: 45 minutes | Total Time: 45 minutes

Ingredients
• 2 small eggplants, (about 1 pound total)
• 3/4 teaspoon kosher salt, divided
• Olive oil cooking spray
• 1/4 cup extra-virgin olive oil
• 1 tablespoon sherry vinegar
• 1 small plum tomato, diced
• 1 small clove garlic, chopped
• 1 1/2 teaspoons smoked paprika, (see Note)
• 3 cups mixed baby salad greens
• 2 ounces Manchego cheese, cut into thin curls with a vegetable peeler (see Note)

Preparation
1. Preheat grill to medium.
2. Cut stripes in each eggplant’s peel by running a vegetable peeler down the length of it and repeating at about 1-inch intervals. Slice the eggplants into rounds 1/3 to 1/2 inch thick. Lay them on a baking sheet and sprinkle lightly with 1/2 teaspoon salt. Let stand for about 5 minutes.
3. Blot the eggplant slices with paper towels and lightly coat both sides with olive oil cooking spray. Grill the eggplant, flipping halfway through, until soft and browned on both sides, 9 to 11 minutes total.
4. Puree oil, vinegar, tomato, garlic, paprika and the remaining 1/4 teaspoon salt in a blender until well combined.
5. Toss salad greens with half the vinaigrette in a medium bowl. Arrange the eggplant slices on 6 salad plates. Drizzle with the remaining vinaigrette. Place the salad greens over and between the eggplant slices, then scatter the cheese curls on top of each salad. Serve warm or at room temperature.

Nutrition
Per serving : 141 Calories; 12 g Fat; 3 g Sat; 7 g Mono; 7 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 3 g Fiber; 280 mg Sodium; 287 mg Potassium
1/2 Carbohydrate Serving

Tips & Notes
• Make Ahead Tip: Prepare eggplant and vinaigrette (Steps 1-4), cover and refrigerate separately for up to 1 day. Bring to room temperature before serving.
• Note: To experience the full flavor of this salad, it’s worth seeking out the two signature Spanish ingredients: mild- flavored, smooth sheep-milk Manchego cheese and smoked paprika. If you can’t find them, substitute Parmigiano-Reggiano and Hungarian paprika.

Grilled Peach Sundaes

http://www.eatingwell.com/recipes/grilled_peach_sundaes.html

From EatingWell: EatingWell Serves Two

Fruit on the grill? Most definitely! Try grilling other stonefruit or pineapple too!

2 servings | Active Time: 10 minutes | Total Time: 25 minutes

Ingredients
• 2 peaches, halved and pitted
• 1 teaspoon canola oil
• 2 scoops nonfat vanilla frozen yogurt or fruit sorbet
• 1 tablespoon toasted unsweetened coconut

Preparation
1. Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

Nutrition
Per serving : 154 Calories; 4 g Fat; 2 g Sat; 2 g Mono; 0 mg Cholesterol; 28 g Carbohydrates; 4 g Protein; 2 g Fiber; 41 mg Sodium; 319 mg Potassium
2 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 other carbohydrate, 1/2 fat

Mojito Makeover

In general, the Mojito is already a better choice when it comes to calories, but the talented folks at the trendy Chapel Hill restaurant Jujube show us how to serve up this Cuban drink with one smart substitution — Splenda syrup instead of simple syrup. Make your own by dissolving 2 packets of Splenda into an ounce of water or purchase Da Vinci’s Sugar Free Sweetener Syrup (available on amazon.com), and keep the bottle on hand for iced teas, coffees, and more.
2 ounces light rum
1 ounce Splenda syrup, Da Vinci’s Sugar Free Sweetener Syrup
1 ounce lime juice
7 mint leaves
Splash of club soda

In a shaker, muddle mint leaves and a lime wedge. Add ice and other ingredients and shake. Pour into tall glass and top with soda.

Calories: 140

“In 3 months I lost 36 lbs, 10% Bodyfat, and over 18 inches (6 inches off my waist).”

  Kevin like many of our clients got caught up in work and let his health slip for a few years.  When he say himself on a TV segment that was the straw that broke the camels back and he found us online.  He trains with us 3 times per week which he supplements with workouts at his local gym.  We have to reign him in sometimes because he gets a little too excited sometimes with supplements and informercials.  He still struggles with getting his diet on track but that’s when the monthly fitness evals and consistent nutritional support keep him on the straight and narrow.   Hear the secrets to his success by watching his video below.

Fit-4-Life is located just minutes from Marlton, NJ in Cherry Hill

Face it, if you want to lose weight and transform your body you have to learn to cook.  You don’t have to become Gordon Ramsay and become a contestant on Hell’s Kitchen.  You need to be in control of your food intake and learn the basics of cooking.   Click here for group and/or private cooking lessons

Click here to register for Healthy Weeknight Cooking Lesson in 20 Minutes or Less by personal chef Christina Dimacali on Tues. April 6th 7:15PM – 8:15PM.

I live in the real world and I know sometimes it’s just not possible to cook everything yourself and to be perfectly honest I love eating out, Christina has converted me into a complete foodie (Yes I watch the Food Network on a regular basis). 

Must Read Book:  Eat This, Not That by David Zinczenko

I created a Eating Out Survival Guide, to help keep you on track when you eat out.

1. Be a pain in the Butt. Don’t be a menu wimp, order your food the way you want it.  If an item is fried, ask for it grilled. If it comes with french fries, ask for a side of veggies or baked potato instead. Ask for a smaller portion of the meat and a larger portion of the salad.  Ask how the food is prepared, you’d be surprised how much butter and salt they add to kill all the healthy benefits of any food.  Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods.
2. Order from the “healthy, light, low fat” entrées on the menu. Most chains will even list the calories and nutritional content of such foods. Applebee’s, for instance, offers approved Weight Watchers options, Bennigan’s has its Health Club entrées (which it will serve in half portions), and Ruby Tuesday lists the nutritional information for its entire menu.

3. Hold the Salt:  High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce.  Limit these items. Ask that your food be prepared without added salt or MSG

4. Try double appetizers. If there is a nice selection of seafood- and vegetable-based appetizers, consider skipping the entrée and having two appetizers for your meal. Often, that is more than enough food to fill you up.   If the appetizers aren’t lightin’ your fancy skip it, and just order your entree.  Throw tradition to wind, why waste the calories.

5.  Doggie bag anyone?  When your entree arrives split your meal in half and put half into a doggie bag or share it with someone.  Entrees can easily pack in over 1000 calories and 1000 mg of salt.  Buyer Beware!!

6. Go Green First. Scientists at Pennsylvania State University found that volunteers who ate a big veggie salad before the main course ate fewer calories overall than those who didn’t have a first-course salad.   Not all salads are created equally – choose a veggie salad avoid Caesar Salads.  Keep it tasty but healthy. That means avoiding anything in a creamy sauce (coleslaw, pasta salads, and potato salads), and skipping the bacon bits, cheese, and fried noodles. Instead, load up on the raw vegetables, treat yourself to a few well-drained marinated vegetables (artichoke hearts, red peppers, or mushrooms), and for a change, add in some fruit or nuts.
7. On the side Please!  Get your salad dressing and sauces on the side. Dip your empty fork into the dressing, then skewer a forkful of salad. You’ll be surprised at how this tastes just right, and how little dressing you’ll use. Plus, your lettuce won’t wilt and drown in a sea of crap.

8. Do your research. Most chains post their menus and nutritional info on their Web sites.  Do a little research before you get there.  You’d be surpised how many calories you can save yourself with a little research.  If you don’t see anything that’s healthy, pick another restaurant.

9. Read between the lines. Any menu description that uses the words creamy, breaded, crisp, sauced, or stuffed is likely loaded with hidden fats — much of it saturated or even trans fats. Other “beware of” words include: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce, scalloped, and au lait, à la mode, or au fromage (with milk, ice cream, or cheese).

10. Ask the waiter to skip the bread basket.
11. I’m thirsty. If you must order an alcoholic drink, forget the margaritas, piña coladas, and other exotic mixed drinks. They include sugary additions that only add calories. Opt instead for a glass of wine, a light beer – I’m a big fan of Sam Adams Light & Amstel Light, a vodka and tonic or a simple martini (without the chocolate liquor, sour green apple schnapps, or triple sec).

12. Order fish. Just make sure it’s not fried. When evaluated food served at seafood chains and independent restaurants, researchers found low-fat and low-sodium options abounded. Plus, you can order seafood so many different ways — steamed, baked, broiled, sautéed, blackened, or grilled. Nix any sauces, or ask for them on the side.

13. Slow Down Flash Gordon!  Drink a few glasses of water throughout the meal. It will slow you down, help you enjoy the food more, and let the message get to your brain that you’re full — before your plate is empty.

14. What’s for dessert.  Don’t blow it now you’ve almost made it to the end.  You can always have some sorbet or gelato.  Better yet share it with a friend.  Always avoid the Triple Chocolate Meltdown or a mountain of ice cream topped by a second mountain of whipped cream.

15. Don’t Go Hungry!  If you go to any restaurant hungry guess what you’re going to overeat.  So have a small snack before you head out so your aren’t tempted to go hog wild when you place your order.  And don’t skip any meals in preparation for a night of gluttony at your favorite restaurant.  Slightly cut back on some of your other meals but never skip any meals. 

16. Sweat it Out!  Burn off those extra calories by adding a strength and cardio workout.  Cardio will burn the fat and strength exercises will build lean muscle and speed up your metabolism.

Become a push up master with this video tutorial whether you are a fitness newcomer or fitness enthusiast.  Learn perfect form and specific progressions to become a push up master in 4-6 weeks. 

Thank you for being a part of our Fit-4-Life Family.  I can’t wait to show you what I have planned for 2010.

Committed to your success,

Kevin Hensel, Owner Fit-4-Life

Marlton’s Premier Personal Trainer

Healthy, delicious food doesn’t have to take forever to prepare and you don’t have to be a chef to prepare it.  Try these scrumptous recipes for busy weeknight cooking (my personal favorites are the Tart & Tangy Purple Slaw and the One Pan Ratatouille – who knew vegetarian could taste so good – I like it with chicken too)..  Christina provides invaluable cooking hints and tips to make cook time even faster in the video.  Enjoy!!  Who thought cooking healthy could be so easy?

Let’s face it, you simply can’t lose weight eating out all the time (it’s just not possible).  You have to learn how to be proficient in the kitchen.  You don’t have to become a chef you just need to know the basics.  Chef  Christina takes out all the guesswork she provides private and group cooking lessons and if you’re just too busy to cook she’ll even custom create a menu just for you and prepare the meals for you at your home.  Check out all the details on her website at www.cyplate.com .

Tart and Tangy Purple Slaw

Makes 4 cups
Marinade the slaw for a couple of hours for the vinaigrette to permeate the cabbage

 3 cups thinly sliced red cabbage
2Tablespoons dried cranberries
1/4 c. rice vinegar
2 Tablespoons agave nectar/syrup
1 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 large Granny Smith apple thinly sliced
3 Tablespoons chopped pecans

 
Directions:

Combine cabbage and cranberries in a large bowl. Combine vinegar and next 5 ingredients (vinegar through pepper), stirring with a whisk; drizzle over cabbage mixture, tossing gently to coat. Cover and chill 2 hours. Add apple, and toss well to combine. Sprinkle with pecans.

(Per 1 cup serving: 138 cal, 5g fat, 0.5 g saturated fat, 25g carbohydrates, 1.5 . protein, 3.8 g fiber)

Braised Green Beans and Garlic

Serves 4

2 garlic cloves crushed
Grapeseed or canola oil
½ pound green beans
1/4 cup vegetable broth, dry sherry or white wine

Directions:

1. In a large saute pan, add garlic and 1 Tablespoon oil.  Turn the heat to medium high, bringing the oil and garlic up to temperature together. 
2. Once the garlic is light golden colored, add the green beans.  Saute for 1 – 3 minutes to start browning the vegetable.  Add more oil if necessary.   
3. 3.       Reduce heat to medium.  Add two tablespoons of broth and cover the pan. Every 1 – 2 minutes, sauté the beans, add a couple tablespoons of broth and partially cover the pan, allowing the broth to evaporate between additions.  Cook, until the vegetable is bright and tender, approximately 2 – 3 minutes total.  Season with salt and serve.  

*This technique can be applied to vegetables, like broccoli rabe, carrots, cauliflower and asparagus

*Add toasted nuts, raisins, halved grapes or sweet sausage to vary the flavors.

Easy One-Pan Ratatouille
 

Serves 4
 
1 – 2 Tablespoons grapeseed or canola oil
½ cup chopped onion
2 cloves garlic crushed
¼ teaspoon crushed red pepper
1 small eggplant diced
1 small zucchini diced
1 cup chicken or vegetable broth
14 ounces can no-salt added diced tomatoes
2 Tablespoon chopped basil
2 Tablespoon chopped parsley
1 red or yellow pepper chopped
1 can chick peas drained
1 Tablespoon cider vinegar
Salt and pepper to taste
*1 cup dry brown rice or bulgur prepared

 Directions:

1. Heat 1 teaspoon grapeseed oil to a large skillet over medium high heat.  Add onion, garlic and a pinch of salt to the pan. 
2. When just starting to brown, add crushed red pepper and saute for 1 minute.  Add eggplant and zucchini; cook for 3 minutes, or until lightly browned. 
3. Add broth to the pan, scraping up the bottom of the pan with a wooden spoon.
4. Stir in tomatoes.  Bring to a simmer and stir in the basil, parsley and peppers.  Add chickpeas and simmer gently for 2 – 3 minutes until the peppers are a little tender. 
5. Stir in vinegar.  Season with salt and pepper.  Serve on your prepared grain. 

(Per serving: 309 cal, 8.8g. fat, 0.9 g saturated fat, 52  g. carbohydrates, 11.1 g. protein, 14 g. fiber)

*To prepare bulgur:  In a large sauce pan, combine1 3/4 cups water with 1 cup dry bulgur.  Bring mixture to a boil.  Cover and simmer for 15 – 20 minutes.  Remove from heat and let sit for 10 minutes.  Fluff with a fork and serve.

Recipe variations:

• serve as sauce with chicken
• toss in pasta for a complete meal
• substitute chickpeas with 2 cans drained solid white tuna; finish with a squirt of lemon
• crumble on some light feta for a /Greek spin
• replace basil with cilantro and add a diced chipotle pepper for a smoky Southwest flavor