Smoked Salmon Waffle

Smoked Salmon Waffle (Nova Lox Waffle)

Okay so I know I say this a lot, but I can’t help myself.  If you tried a smoked salmon waffle, you would probably say the same thing.  If you followed my blog last year, you know I had a mini addiction to smoked salmon bagels at a little restaurant near my college.  (I still do, only commuting 150 miles everyday for a bagel would take a large toll on my gas station coffee funds).

Remember this guy?

Well needless to say eating nova lox bagels was the inspiration behind this waffle.  After all, waffles are bigger, and have more room for salmon and more room to be delicious. More room for a smoked salmon waffle? Plus more carbs?

Smoked Salmon Bagel Recipe: 

2/3 cup all-purpose flour, wheat flour, or flour of choice
¼ cup feta cheese
1 package of thin slices of smoked salmon (nova lox)
1 egg
1/2 cup water or milk
1 tablespoon baking powder
Spices I chose to add:  garlic, onion
½ cup plain greek yogurt or cream cheese
¼ cup capers

Smoked Salmon Waffle (Nova Lox Waffle) Directions:

  1. Preheat a waffle maker
  2. Mix all dry ingredients together in a large bowl
  3. Add wet ingredients together and mix in a separate mixing bowl.
  4. Add dry ingredients to the wet ingredients.
  5. Pour into waffle iron and cook until golden brown.
  6. After cooked, put on a plate and add a layer of greek yogurt (or cream cheese), capers, then top with slices of smoked salmon.
  7. Some people prefer to serve the waffles with lemon zest, lemon juice, or fresh dill.
Smoked salmon waffle before adding bonus salmon and greek yogurt!


Why greek yogurt? 

They added cream cheese on the bagel when I buy them, but I was feeling a bit healthy and wanted to protein.  Smoked salmon waffles have become one of my healthy breakfast splurges.

Questions for you:

Do you like smoked salmon? Have you tried Nova Lox Waffles?  

Training for Life Week 1

Here’s the thing.  I don’t really have any goal races in the near future and I’m just taking it as it comes.

I can slowly get back into running and my cyst is the size of a pea.  Well that is nice, but there is a very good (25% chance) that it could enlarge again the size of a golf ball.

Does that terrify me and make me never want to run again?

Oh hell yes.  That shit was painful.

I just want to be back here.

With that being said, I’m cleared to get back into running and have been all week.  I will be honest (and I don’t really want any comments about it because I am being really careful) but I’m not 100% better.  If before my cortisone shot I was at a 10 of pain, I’m now at a 2 or so.  Which is a lot of healage but I’d prefer to be at 0 personally.  I’m doing everything my coach and doctor says.

That terrifies me.  I have lacked motivation to get back into running because I am so scared to be injured again and enhancing the size of my cyst.  My plantar fascia is still really tight.  My calves are tight.  Everything is tight.

This week I was at a conference for the back half (which is why I wasn’t too up on your blogs).  My workouts were okay, I’m just ya know…terrified of running.

What did I even do this week?

I cut down my elliptical sessions.

And ran about 30 minutes this week.  Well that seems like a lot.  One, my injury was NOT running related.  Two, I was running over 90 miles when not injured.   Three, I’m not running on hills or very fast (for me).

I had the option of going to run in our conference race this weekend and I declined it.   It was painful knowing that I could physically complete the 6k but seeing as I am already more fearful of running then snakes I decided not too.

I’ve been stretching, doing leg exercising to strengthen the muscles as well as trying to maintain my core muscles.  It’s been going well now.  But I really hate this phase of training more then anything (returning from injury).

Questions for you:

1.       What is your biggest fear?

2.       Have you ever come back from a serious injury?

Cardio While Injured

Exercising while injured.

I have gotten more questions about exercising on the elliptical to maintain my fitness and I thought I would share my “secrets” with you.  No, I don’t really have any secrets.  Here is the thing, being injured is what you make of it. 

I could sit on my ass…I do that at work.

I could run through it, be in serious pain, shatter a few bones, get a few surgeries and be stupid about it…then be in a wheelchair forever. I don’t ever push my foot on the machines, I really would not like to be in a viscous cycle of irritating myself to stay on the elliptical.  I’ve had times in the beginning that I went to the gym, it hurt stepping on the machine…I debated what would happen if I left.

Then left so I didn’t redamage anything.  Mentally?  It was very very hard, but I knew it was for the best.

So two spectrums.  Instead I take the exact middle route and cross train my booty off simulating the intensity of workouts.

This post is more or less the cardio overview. 

First, there are two gym machines I use:

The precor 100i.    

Just pretend this is me…i mean we are both wearing booty spandex…

Right now and NEW this injury, I have found it to be my favorite machine to cross train on.  It simulates running and doesn’t hurt when I do it.  It also has many many many options that I have yet to explore.

I always crank up the resistance to the highest (in my gym that is 20) and just pedal for an hour or two.  I cannot tell you that it isn’t boring because sometimes it is.  You have to have mental toughness like you do a run.  You don’t just stop during running, why stop on this machine?  It’s the same thing.   Some days I pedal harder than others…some days I chat with my friends and relax and kill two birds with one stone.

The Arctrainer.

Arctrainer love

I haven’t been using this AS MUCH lately, because it pushes down on the heel and sometimes mine says no way I’m doing it.  The Arc trainer has so many options though.

Sometimes on the machine, I just crank it to level 100 with a grade 7 incline and go for a while.

Sometimes I do the Cardio setting which are intervals.  If you like something that keeps you less bored, I would go for intervals.   It’s also a great workout (remember…intervals on a track?). 

So cliff notes edition:

You can bring your friends to the gym.  I have!  People I wouldn’t be able to run with but can go to the gym with.  It keeps it more fun! 

Simulate the intensity of your run workouts.  Not every run workout was hard.  Not every run workout was easy.  Keep that in mind. 

Cross training does not have to be bad by any means.  It sucks when you are injured but you can still get a great workout friends. 

Finally-today is the last day to enter the #coffeeaday Contest

(I know large font is necessary..first time I’ve ever used that and I’ve been blogging for two years)

Questions for you:

1.       Biggest advice for cross training. 

2.       Favorite machine to cross train on?

Pumpkin Pancakes

I’ve blogged about this recipe before, so if you have followed my blog for over 2 years now…you’ve probably seen it.  Seeing that covers about 2 people and both are far better cooks then me…I figured it wasn’t a big deal.  Upon searching through my archives however, I can’t find this recipe so I’ll just make this a staple post to link back too. This recipe is worth ten repeats in my mind at least. 

As bloggers, we are all obsessed with pumpkin.  Am I right?

I feel that way…I don’t make it through a full day without reading about how someone enjoys pumpkin.  I don’t say I mind though.  Next month is gingerbread…I personally like hard egg nog…

Pumpkin Pancakes

½ cup flour
1 egg
½ cup pumpkin
1 tablespoon baking powder
1 tablespoon pumpkin pie spice or cinnamon
Sweetener to taste

Cook at roughly 350 degrees.

This recipe is relatively easy.  Mix all the wet ingredients (including pumpkin) then add the flour…flip and cook.  It also works with peanut flour for a high protein breakfastI’ve made it with both.

I always have the best luck photographing these too…

The pumpkin replaces the oil and makes these quite moist and quite delicious.  I try and make them once a week so I can get my vitamin K and turn orange…therefore not having to go fake tanning (I kid).

Question for you:

1.       Do you like pumpkin?

2.       What is your favorite way to use it (feel free to link a recipe). 

Week 7..Possibly Less Injured then week 6

It seems like weeks have gone by very quickly.  Have I really been without running for 7 weeks already? 

On that front, I have another doctors appointment on Tuesday.  Seven weeks is a long time and I can lie to my readers, tweeters, friends and family that weight lifting is fine and it’s just the same.  I was cleared to run slow distances not on grass (uneven terrain could rebrake my bone) and not hills (seems obvious…they are harder).  Both of which are basically all of running in my area.  You can’t take the runner out of me and I’m hungry for running.  I have been since the day I began developing my cyst.

I’ve really trying to work on my core strength more then anything. 


First, I have been doing 1-2 hours on the cybex 100i.  This may be a lot for someone who wasn’t running 90 miles a week…but it really doesn’t feel like that much to me and I often have to tell myself to get off.  (mostly when trashy TV is on).  It is also pretty similar to running and I like the machine a lot.  I will preserve my run fitness as long as possible.


As far as strength workouts go I did 4 strength training workouts.  Typing that up, it doesn’t really even seem that much.  I posted my typical core workout but I’ll get around to posting my leg routine (which kills me), arms (my favorite to work), back and chest (which is similar to core because the mass amount of pushups) and shoulders.

Running Development:

I was able to run 4.5 miles yesterday.  It didn’t feel awful…but it did not feel great.  I am somewhat sore in my heel area (which is where my cyst was/IS).   I was able to run the miles without any major problem which is a huge difference.  A few weeks ago, I could not even WALK quickly without early crying.  The problem with my heel is it’s so darn temperamental.

I’m honestly not really sure where my running will go but I’m hoping this is an upward slide..Though I’m def not holding my breath.  Every day is a different situation so I could not being to tell you.  Every day I wake up hoping somehow my cyst decided to peace out.

So this post is really boring because I don’t have a lot to report.  I’d love to tell you that I was running 90 mile weeks again or that I don’t have god knows weird pains in my feet everyday…but I’m not a liar. 

It’s a lull time on my blog when I’m injured.  So if there is something you want to see don’t hesitate to let me know. 

Finally if you haven’t entered my #coffeeaday contest.  Do it!  

Question for you:

1.       Favorite topic to blog about? 

2.       Best thing you did this weekend?

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