Monday, April 11, 2016

Contemplating crabgrass plus Cancer Club updates


That's me and my shadow capturing crabgrass before it runs amok in the garden. Rodale lists it as number one
on the list of worst garden weeds. 
I spent a couple hours this afternoon wrenching young crabgrass from the garden. I do this every year; dig clumps with a potato fork then comb through, seeking white tendrils snaking through the soil. I shake dirt back into the garden, dump the tendrils and grass into a bucket, and toss it into the orchard, far from the garden.  Over the years, the crabgrass invasions have become fewer and less dense. I'm making headway.

Combing the clumps with my  gloved hands to get every last tendril is daydreamy repetitive work, however, and the mind wanders. Mine wandered in the wrong direction, perhaps because I'm having a colonoscopy tomorrow, everyone's favorite cancer prevention procedure, right?

And that set me thinking, yet again, about the melanoma terrors I endured for 30 days from late December 2015 to late January 2016.

I thought about how the itty bitty pink mole required a five-inch incision plus a couple smaller cuts to remove lymph nodes for biopsies. About how PK and I put our lives on hold awaiting the surgery and biopsy results. About how agonizing it all was. And now, how our lives can go on almost as if it didn't happen.

Even a tiny piece of crabgrass root can regenerate. I couldn't help but think of crabgrass today as garden cancer. I'm using the surgical approach to cure. We tried "chemotherapy" on it years ago to no avail. I learned tonight that "prevention" chemicals are now being sold to keep it in check. I'll stick with the manual labor and avoid applying chemicals.
After the melanoma terrors subsided, I scheduled a mammography, (Benign results were back in a couple days! Thanks, Asante.) a dental appointment, and tomorrow's colonoscopy. I hate the colonoscopy prep, which I am enduring as I write. The procedure itself isn't problematic, veiled, as it is, by unconsciousness. And when I wake up, I can eat!

I've had two previous colonoscopies. The first was about 10 years ago after my primary care provider talked me into it, and I am grateful that he did. A precancerous polyp was biopsied. If I hadn't agreed to the procedure, the polyp would have eventually developed into full-blown colon cancer, which is infamous for being asymptomatic until it is advanced.

Another was performed three years later with good results. Tomorrow, who knows? But if something evil lurks, it will be caught early.  And la-de-da.

Crabgrass was useful in leading me to put things in perspective and also do some follow-ups.......

Updates in case previous posts left you wondering:

A post about the agony of awaiting medical test results generated a noisy response from readers, mostly via Facebook comments. It is clear that my experience was not unique, and that tolerance for delayed test results is low.

Here's an excerpt from that post:
....I'm approaching two weeks out from surgery where lymph nodes were biopsied, for God's sake. Isn't two weeks too long to wait to learn whether you'll hop back into your merry little ordinary life, or if you'll spend the next year or two in and out of treatment and, undoubtedly, a lot more long days and nights in the Limbo Lounge having your brain devoured by fear monsters? ....Do all poor suckers who get punched by cancer also have to suffer inattention from medical people? 

An earlier post explains about the melanoma and my induction into the Cancer Club.

In a later post, I pledged to inquire with my medical providers, at least, why timely results were not delivered and why my requests were ignored. Post excerpt follows:

But still. I think all medical care providers need to respect that patients are often anxious to the max, to the point of nausea, to blowing up the blood pressure gauge, especially regarding cancer test results and staging. Sharing test results in a timely manner should be a top priority in medical offices. Not necessarily for routine test results, but certainly those upon which a patient's life may turn.
Medical office managers might consider providing a form to patients listing options about how they prefer to learn critical test results, and then making sure somebody has responsibility for contacting patients as a part of their job. I know it's complicated. Doctors don't have time; office staff lacks credentials to answer medical questions etc. etc. But there must be a solution.

When I saw my surgeon on a Monday, 10 days after surgery, he was pleased to tell me I was fine. I was pleased to tell him I already knew because a physician friend who read my blog offered to show me the online results on a Friday morning, sparing PK and me a miserable weekend of waiting. The results had been available to medical offices since Wednesday! Three days they could have called me!

The surgeon was great. Very apologetic. He said that contacting patients with negative (good) results can be done by an assistant, but that patients whose results are positive for disease either must wait until their post-op appointment with him, or he calls them personally. He had no idea that I'd called his office three times and stopped by in person once.

I asked to speak with the surgery practice's office manager. I gave her a copy of the Beautifully Benign post (link below.)  I told her that results from my surgery/biopsies had been available for three days, not including the weekend, and that at least one of the three people in her office that I'd spoken with could have called me. She was receptive and promised to have an office training to reinforce already established rules about tracking patient contacts (one of my calls was not listed). She seemed to be in complete agreement that the surgery practice could do a lot better in sharing patients' test results in a timely fashion. I hope she followed through.

As for the dermatology office that took 19 days to deliver my bad diagnosis, I waited until my 3-month appointment to talk with my doc in person. By requesting paperwork ahead of time, I knew for sure that he could have called me five office days before he actually did.

He explained that my diagnosis was difficult, and after a group of dermatologists reviewed the slides and agreed with the first diagnosis, it was sent to an outside lab for a second opinion, which required more time. That opinion was "invasive" melanoma rather than "metastatic." Super bad either way.

The dermatologist didn't provide a reason why for not contacting me during one of those five days, but I cut him some slack because it was during the holiday season.

Another spot was biopsied at my three-month visit in early March - I'll be seeing the dermatologist every three months for an undetermined time. The benign results were speedy, delivered by phone and mail within a week.

Maybe my frank talk made a difference? I can only hope.

Earlier Cancer Club Posts
Welcome to the Cancer Club - learning the terrible truth
Beautifully Benign! But how about more timely results?  Get with the program, medical offices.
Back from Cancer's Brink - lessons learned 

Saturday, March 12, 2016

Salmon of Grace and Ginger

My favorite salmon recipe! I've been trying for decades to find or create one this good. Credit goes to Grace McGran.
                         If you just want the recipe, scroll a bit. I'm not going to BS for too long.

But keep reading if you're curious about how I finally found THE best salmon recipe that will be my go-to choice for entertaining as well as dinner for two and relieving my angst about what to do with boxes of fish, mostly salmon, from PK's Alaskan fishing trips.

It's all about Grace. She lives in Canada. One reason I like (ha ha) Facebook is that it was the conduit for reuniting us a few years back. We had a 90-minute phone conversation last week. She and I met on the Oregon coast in the 1970s at roughly the same time that I met PK. It was a time of great change and upheaval. In our own ways, both Grace and I made choices during the few months we were neighbors that have reverberated through the decades. Think about it young people, when you reach a crossroads, what you do matters forever. 

Grace (she was then called Diane) and I made an instant connection back in the day. She lived next door. She was a gardener, a pie maker, and a cook. Oh, and she sang just like Joni Mitchell. No kidding. She was also a beauty, inside and out. 

I remember her making us a stir fry Asian dinner, during which I learned basic tricks such as; don't saute the veggies all at the same time. Duh. But I didn't know. 

We had fishermen friends and what seemed like an endless supply of salmon. I watched her tuck salmon parts into holes where she planted corn seeds. She made things grow and rejoiced in the results. I am trying to remember that we ever had a salmon meal together. Salmon excess was just so common in those days. I was fresh from North Dakota. I fed a lot of cooked salmon to our dog.

During our chat last week, however,  I asked for her favorite salmon recipe. 
She said something dismissive like, "Oh, it's just so simple. I don't have anything special." But then she provided general directions. Like me, she often wings it when cooking, using what's on hand and making recipe changes at her whim. Only a few things were mentioned as ideal for success: a cast-iron pan, fresh diced ginger, lemon juice or some other acidic ingredient, sesame oil, and maple syrup. Got it. Did it. (twice, to make sure.)

Salmon of Grace and Ginger, recipe
Perfect for two. 

INGREDIENTS
  • skin-on salmon fillet, about a pound
  • knob of fresh ginger, minced (I tried grating it but it was too fine)
  • salt and pepper 
  • avocado oil, or other high-heat oil, enough to coat the pan
  • butter to taste, optional
  • sesame salad dressing,  1/3 cup to 1/2 cup (recipe follows)
  • scant maple syrup (optional)

DIRECTIONS

Use a cast iron pan or another heavy-duty pan. Mince a thumb or two of ginger. (I grated it my first try, and that didn't work as well as mincing.) Apply salt and pepper and chopped ginger to the skinless side of a skin-on salmon filet, about one pound. I understand from Grace, that this recipe can be baked after the initial skinless-side-down frying operation. 

NOTE: If you double or triple the recipe and do not own a huge cast-iron pan, you'll need to pre heat the oven to 375, fry your salmon in two or three batches, and bake in a preheated oven for 10-12 minutes following the frying step, checking halfway for doneness.

Heat the pan to medium-high and add avocado or other oil. When oil is sizzling, carefully place the fillet skinless side in the hot oil and fry for about four minutes. Use a wide spatula to turn the fillet to the skin side down. Cover and cook for about five minutes. Check for doneness after four minutes. Add butter to the top, if desired, and poke holes for butter to soak into the fish. Remove the fillet to a plate at the point of the desired doneness. I like it moist in the thickest area, barely done.  

To the pan, add the salad dressing and reduce for a few minutes. It doesn't take much time with salad dressing, which is more than half oil. 

You may adapt the dressing and/or use purchased Asian types. But you may want to try the recipe provided because it is delicious! I should call it Laurie's Glory Sesame Dressing as it was provided by that longtime friend about 20 years ago and is my favorite dressing and marinade, and now, salmon glaze.  See bottom of the post, following photos.

I've fried the skinless side of the fillet, turned it over and cooked it skin side down,  and fork-tested for doneness. In the meantime, I've applied a little butter to the top, as everything is better with butter. Correct?

I used this gourmet salt in place of regular salt the
second time I made this recipe. It cost a lot of $$ and
I couldn't tell the difference. Either way, tastes great.

The peeled ginger was how much I used to cover a
one-pound salmon fillet.

After salt, pepper, and ginger are applied, it's OK to let it sit for 10 minutes.

Avocado oil is a healthy oil which withstands high-heat frying. 

Start by frying, for a few minutes,  the skinless gingered, salted and peppered side
 at medium high heat in a cast-iron pan. Take care not to burn the ginger.
Flip it over (carefully) to fry the skin-side down. Cover and cook 4-5 minutes.
Test for doneness after 4 minutes or less. 

Pour about 1/3 to 1/2 cup of salad dressing into the hot pan and reduce for a few minutes, stirring to capture the browned bits at the bottom.  Then pour the reduction onto the cooked salmon and serve ASAP.  Heavenly!

Laurie's Glory Sesame Dressing, recipe

INGREDIENTS
  • 6-8 cloves garlic, minced
  • 1/2 cup olive oil
  • 1/3 cup sesame oil
  • 1/3 cup good quality soy sauce
  • 1/3 cup Worcestershire sauce
  • 1/3 cup rice vinegar (or balsamic), or fresh lemon juice
  • 1 T Dijon mustard
  • 2 T maple syrup, honey or balsamic glaze (my fave)


Use a food processor.
Process the garlic until finely minced. Add the other ingredients and whirr until emulsified. The mustard helps with emulsifying, I'm told. This dressing keeps in the refrigerator for up to a month.

Monday, March 7, 2016

Loving Death Valley, part 2


PK hiking on a loop trail out of the Zabriskie Point overlook. 
PK and I passed through Death Valley in the spring of 2015 en route to explorations of the red and gold glories in the American Southwest. That was our third visit to Death Valley, and we stayed only one night, thinking, somehow, that we'd "seen it." It wasn't true, of course, but still, we doubted we'd be back anytime soon.

Then the "super bloom" occurred, and due to an upheaval (Cancer Club) in our travel plans to Ecuador, we found ourselves instead on a consolation trip along the central California coast, within striking distance of the bloom. Of course, we couldn't resist.
We were not disappointed!  More super bloom photos.
Aside from flower extravaganzas, we rediscovered Death Valley's ever-present wonders. Rocks. Craters. Dunes. Canyons. Mysteries. PK indulged my photo mania by getting up and out of camp around sunrise, and going out again in the late afternoon, to catch the best light. We hiked for hours, stopping often to soak in the colors and forms and wrap our minds around how natural beauty grabs the heart and makes the soul sing. After that lyrical (ha!) phrase, I will lay off the descriptions and get to the photos, sans flowers. Death Valley don't need no stinkin' flowers to blow your mind. (But don't miss them if you can possibly get there before the rare bloom ends.)
You don't need to hike to enjoy Death Valley, but many gorgeous areas are accessed by easy to moderate trails. We saw hikers of all shapes, sizes, and ages in canyons and washes. (We wondered how some of them were going to make it! Black clothing? Flip flops? No water?) We both use hiking poles, wear sturdy boots or hiking shoes, carry water and snacks, bring a map and binoculars, and I always have my camera. Above, someone else is using it to take our photo at Dante's View. 
Dropping into Death Valley from the west through the Panamint Mountains, and I mean "dropping." Highway 190 goes from Lone Pine, CA, elevation 3,727 ft, at the foot of Mt. Whitney, to Death Valley, parts of which are more than 200 feet below sea level. The 70-mile drive previews what awaits. Right away, you know it's gonna be good down there.  
Death Valley in the early morning from atop Dante's View 5,000 feet above the valley floor.
Sunset at the Mesquite Dunes. Photo was taken from the road as we attempted to reach another destination while the amazing light prevailed. Since "amazing light" lasts maybe 10 minutes, probably less, ours was a futile pursuit. But at least I got this photo, and the one below. People walking around out there give it scale, and the scale is HUGE, as Bernie Sanders would say.
More Mesquite Dunes.
A favorite image from 2015 when we discovered Ubehebe Crater and the Little Hebe Crater Trail.

I'm skipping captions for most of the photos below. Unless otherwise noted, they were made at Golden Canyon, Zabriskie Point, Twenty Mule Team Canyon, or from along the road in the Badwater Basin, where we hung out a lot because of all the flowers. All these are roughly in the same area. Death Valley has MUCH more to offer.  

    






PK trudging up a steep trail in the Red Cathedral region of the Golden Canyon trail






If you go .... a few tips.
  • Wear light-colored clothing to help stay cool.
  • Wear a hat, wide brims are good.
  • Carry a light pack to keep your hands free. Many trails require a bit of scrambling.
  • Hiking poles are helpful.
  • Camping? Only one campground takes reservations. To score a good spot elsewhere, arrive early in the day, preferably not on a weekend. We saw lots of tents pitched on rocky parking lots in overflow camping areas. 
  • Talk to other tourists for ideas about where to go, what to see, especially if you're there for the super bloom. 
  • Get up early. Midday is too hot and too bright for maximum enjoyment, especially for photography. 
  • Check maps carefully and also the park-provided information. Many loop trails are easier starting in one direction rather than the other.
  • Forget about your cell phone. It won't work in 99.9 percent of the park. 
  • If you plan to get off the beaten path, be careful. A park ranger told us back country travelers should plan on changing at least one flat tire because of sharp rocks. We made a couple-mile foray onto a dirt and rock road before we turned around, shaken and stirred by washboard surface.  Eight-ply tires are recommended.
If you've never been to Death Valley, and want to do it justice, plan on spending at least 3-5 days. 


Wednesday, March 2, 2016

Chasing the Super Bloom - Death Valley 2016

During our recent swing through Death Valley, it occurred me to that the national park may be misnamed. Valley of Light? Drama Valley? Valley of Vibrant Earth and Sky? Even when it isn't busting out major primary colors, as it is now, Death Valley is life affirming. Its eerie stark beauty is like no other, and the sunrise and sunset-saturated colors of the rocks and mountains, dunes and salt flats, canyons and washes, will persist long after the fantastic but ephemeral super bloom fades. But right now, and perhaps for the next couple months, Death Valley is putting on a rare show. 
Il
Hordes descended upon Death Valley the weekend we visited - February 26-28 - as breathless reports of a super bloom continued. I was concerned, that since the bloom had been in progress for a few weeks, it would be on the wane by the time we dropped in. And when we first entered the park, from the west, we searched in vain for spots of color. It wasn't until we reached the Badwater area at sea level and below,  that splashes of yellow appeared, and then well past the official Badwater tourist zone, that flowers were thick and lush, providing the spectacular effect I'd anticipated.  It was a joy to see.


Earlier areas looked more like this, attracting just as many flower lovers and photographers. I loved being among them, rushing forth to capture whatever caught my eye. It reminded me of the excitement bears and bison elicit in Yellowstone. I'd like to think I'm above succumbing to group think about random roadside rarities, but I'm not. I can leap out of cars with the best of the them, camera at the ready.
Last yellow-tinged photo leaving Death Valley en route to Beatty to the east. 







Sparse  vegetarian, but, in contrast to the usual barren rocks, a highly decorated Death Valley scene.
The notch-leaf phacelia sets off the yellow of desert gold.

Desert Five-spot, our prize sighting. Globe-shaped flowers and roundish leaves. We saw a half dozen, mostly stand alone.
Lesser Mojave. We saw few of these, and only in a 
a nameless wash on Mormon Point. (A wash that led to a
winding slot canyon marked with a cairn by hikers we met
in the parking lot. Otherwise, we would not have known.)

PK walking amidst hip-high Desert Gold, which were thick in the south end of the park.

Desert Ghost. 
Desert Gold blooms are the most numerous, but the understory is full of purple and white flowers.

We spotted this bloom at Dante's View high above the valley floor. The vast majority of color was at or below sea level As the season progresses, the bloom is expected to move up, so late-arriving wildflower aficionados will not be disappointed they didn't get in on the ground floor, so to speak.
Death Valley from Dante's View, 5,476 feet above sea level. Even without flowers, it is awe-inspiring.

Saturday, February 20, 2016

Road food, simple, delicious no-cook low-carb breakfasts

Breakfast-on-the-road real time, in the camper van. That's my favorite flaxseed and ground almond cereal with fresh blueberries and raspberries and a handful of freeze-dried strawberries topped by a generous splash of hemp milk. PK chose the flax granola atop plain yogurt with berries. Recipes below. 
We're on the road for a couple weeks, traveling Highway 1 along California's spectacular coast,  and then perhaps heading to Death Valley to witness a predicted "super bloom".  It's so great to be back to ordinary life after my (our) involuntary descent into cancer hell.  I am grateful that the fearful episode appears to be closed, at least for now. Who knows what will happen tomorrow?

Our current  trip is a consolation prize for having had  to cancel an adventure to Ecuador due to my joining the Cancer Club in late December. 

You may know how it is when an ugly unexpected crisis prompts a  life reset. What's really important, and what can I let slide?  Do I really want to cook breakfasts on the road? Or even at home, except for special occasions? I decided before this little excursion that I prefer no-muss, no fuss, and turned to two tried and true on-the-move options. The breakfast treats featured here  are make-ahead treats that, consumed with berries, are delicious, and meet my new standards: they have health-promoting and cancer-defeating properties. Not at all like the corn flakes or cocoa puffs or bran pellets or other slurried-and-extruded-in-the factory breakfast shapes with added chemicals and vitamins that most of us gobbled in childhood.
  •  
    Flax granola has been a favorite in ours house for at least a decade.  It's not low calorie but is definitely low-carb, and it tastes fabulous.  It isn't the kind of granola you pour into a bowl and eat like cereal. It's more like a topping for yogurt and fruit, and is also great atop a substantial smoothie. Not bad as a snack, either. 

Flax Granola - (sans oatmeal)
Adapted from Dana Carpender’s Every Calorie Counts cookbook 

This granola is high in fiber, protein, and healthy fat, but low in carbs. It is great with fruit and yogurt, sprinkled atop cottage cheese, or eaten alone as a crunchy snack. It has scads of ingredients, which require about 15 minutes to prep and assemble. Baking takes a couple hours. Store in the refrigerator or freezer.

Ingredients
2 cups ground flax seed meal 
1/2 cup oat bran
3/4 cup vanilla whey protein powder
1/2 c Splenda or other sweetener (I skip this)
1/2 cup sesame seeds
3/4 cup unsweetened shredded coconut
1 tsp, cinnamon
pinch of salt
1/2 cup coconut oil, melted 
1/3 cup real maple syrup (or sugar-free pancake syrup for lower-cal, lower-carb.) 
1/4 cup water
1 cup chopped pecans
3/4 cup sunflower seeds
1 1/2 cups chopped walnuts
1/2 cup pumpkin seeds, roasted (or not. Doesn’t seem to matter.)
1 cup sliced almonds
1 cup dried cranberries (add last, do not bake), Optional (dried cranberries add carbs)

Preheat oven to 250 Fahrenheit

Here's the first 10 or 11 (if using Splenda) ingredients baked into a crunchy
sheet to break into pieces and bake again with nuts and seeds, in the bowl.
Instructions
  • In large bowl combine flax meal, oat bran, protein powder, Splenda, if using, sesame seeds, coconut, cinnamon, and salt. Mix well.
  • Melt the coconut oil and stir together with the syrup and water. Pour this mixture over the stuff in the mixing bowl and combine until it’s evenly dampened.
  • Spray a jelly roll pan with cooking spray or melted coconut oil, and turn the flax mixture into it. Press it into an even layer. Bake for an hour at 250 degrees F.
  • Pull from oven, and after loosening with a spatula, break the mixture into bite-sized clumps. Then stir the nuts and seeds with the clumps. Return the whole thing to the oven  for another 60 minutes, stirring once or twice, It should be lightly browned. Remove from oven and cool. Store in a tightly lidded container in a cool place.
Flax and Almond Hot Cereal
From Dana Carpender's 500 Low-Carb Recipes 
Did you once love cooked oatmeal and cinnamon? Try this. It actually tastes better, and contains lots of protein and healthy fat. 

Ingredients
1 cup ground flaxseeds 
1 cup ground almonds (I use my Cuisinart. Any food processor will do. It's noisy but effective.)
1/2 cup oat bran
1 1/2 cups wheat bran
1/2 cup vanilla flavored whey protein powder (this adds a touch of sweetness as well as protein)
2 tsp cinnamon

Flaxseed meal is readily available for purchase. Ground almonds? Not so much, although almond flour seems ubiquitous. I grind whole almonds coarsely then roast at a low temperature (275) until fragrant and starting to get a tan, about 20 minutes. 

I usually double the recipe to save time later. The mix stays fresh refrigerated.

I LOVE this stuff.
Here it is, in all its simple glory: flaxseed meal, oat and wheat brans, whey protein powder, and, in the food processor, ground almonds ready to be roasted.
Directions
After grinding and roasting the almonds, mix all ingredients and store in a sealed container in the refrigerator.

To prepare -  see if you can handle this work load: 
Boil a cup of water, add as needed to 1/3 to 3/4 cup dry cereal mix. Wait a couple minutes to see if you want to add more hot water. Add your liquid of choice -  cream, almond, coconut or other "milks"  and berries sweetened, perhaps, with stevia, maple syrup or honey. 

NOTE:  Start your day on the road (or at home) with the simple breakfasts above, but think also about preparing easy camping (or everyday) dinners in advance. A post coming soon about what we carry in our tiny freezer that translates into quick and easy on-the-move dinners. And also! Something good from an e-ffing box!