Outrigger canoe race at Lotus Sports Club, heading North on Indian Arm – photo Dave Samis
Author Archives: Todd
Gary Gee: the head tax descendant in Nunavat
Tips for Eating Healthy on the Go
Everyone is busy, and let’s face it, not everyone wants to spend hours in the kitchen every day to eat a good breakfast, break for lunch, or rush to make dinner in the evenings. Instead, a lot of us may only have time to eat on the go. Whether that means grabbing a pre-made meal from the store or from your own refrigerator, convenience is key. But sometimes, the foods that are most convenient aren’t always the healthiest. While we could always use more time to focus on the things that matter most to us, it doesn’t mean we need to sacrifice healthy eating in the process.


Here are six ways to eat healthy on the go.
1. Be Honest about Your Time & Goals
When setting any type of goal or trying to build a new habit, one of the first things to do is to be honest with yourself about: These are the Best weight loss pills for women.
- Your time
- Foods you truly enjoy and others you dislike
- Barriers that could hinder your progress
This may seem counterintuitive, but it’s helpful to take some time to actually think about how hectic your schedule is or can be. This means assessing the busiest times during your week where healthy eating typically isn’t a priority and when you’re most likely to grab the first meal you can find. This first step is key to building a foundation you can rely on or adjust over time to make sure you’re staying consistent with your healthy eating habits.
It’s also important to not overthink this step. Remember, these tips are designed to fit your life and no one else’s. For example, let’s say your busiest days are Wednesdays and Thursdays. Think about what usually happens on those days and how you normally respond:
- Are the mornings more hectic for you than the afternoons?
- When those days are over, are you more likely to swing by the nearest restaurant and pick up take-out on the way home?
- Think about the night before you have your busiest days. Are you setting yourself up for success and preparing as needed for the busy days ahead?
- When you move past those busy days, what are the following days like? Are you back on your healthy eating routine or does it take a couple of days to get back on track?
These questions are designed to reflect on how your time is actually being spent. Once you finish writing out your schedule or delving deeper into how your time is spent, you’ll be able to use the other strategies below to fit your schedule.
2. Learn To Meal Prep
Did you know that meal prep just isn’t portioning out the same amount and type of food into separate containers? Meal prep can be:
- Batch cooking, which is making food items ahead of time in bulk (e.g. a container of brown rice)
- Having snacks wrapped ready to go
- Having vegetables and fruits chopped ahead of time
- And so much more!
Meal prep also doesn’t need to be done every single Sunday—before the workweek begins. It should fit your schedule. Let’s say Monday and Tuesday are your busiest days. You may not feel it’s necessary to prep an entire week’s worth of food on Sunday. Instead, you could choose to dedicate Sunday evening to prepping food for Monday and Tuesday only. Allow some flexibility in your meal prep plan so it feels less like a chore each week.
Another helpful tip for meal prep? Portion your foods when you return from the grocery store. This saves time during the cooking process. For example, if you know you usually include diced peppers and onions in a dish, dice them when you return and place them in a freezer-safe Ziplock bag and store accordingly.
Here’s another meal prep tip: you can make certain ingredients ahead of time. Suppose that you’re having this Greek chicken and potatoes dish with a side of kale, raisins, and feta cheese. You can make the chicken ahead of time, store it properly, and use it when you’re ready to make the rest of the meal or any other meal.
Not into cooking? Find a meal delivery service in your area that provides meals that fit your personal goals. Also, with meal delivery services, you can select a certain number of meals to be delivered each week and save those for your most hectic days. These are the Best diet pills that work.
3. Snack Smart
When you’re busy, a good snack can keep you from overeating later in the day. However, some snacks may seem healthy, but still may be high in carbs, added sugars, fat, and sodium and have little nutritional value. Whether you’re making your own snacks or buying them at a convenience store, here are some helpful tips to make sure you’re making healthier choices:
- Keep non-perishable snacks such as unsalted nuts (walnuts, almonds, peanuts, cashews, etc.), or trail mix on hand. These snacks are great sources of healthy fats and protein and keep you full. Check these Alpilean reviews.
- Choose snacks that are whole grain and high in fiber.
- Prepare vegetable snacks with a delicious dip such as hummus or salsa.
- Keep it simple with whole pieces of fruit or string cheese.
- Purchase snack packs, but make sure the nutrition content meets your goals. Aim for snack packs that are lower in carbohydrates, added sugars, and sodium.
- Prepare your own snack packs. Snack pack ideas include chopped fruit, granola, rice cakes, smoothie-ready ingredients, frozen fruit, or yogurt.
- Similar to snack packs, find protein bars that don’t have added sugar or try making your own protein bar like this pumpkin apple protein bar found on Diabetes Food Hub®.
Chinese head tax, Chinese laundries, and racism in Canada
Chinese head tax, Chinese laundries, and racism in Canada
I
am part of an e-mail net work across Canada of people working for Head
Tax / Exclusion Act redress. My colleagues live across the
breadth of Canada, from Victoria to Halifax, from Southern Ontario to
Nunavat, across the prairies and in Quebec. Wow… sounds pretty
Canadian to me.
My friend Victor Wong wrote:
I guess to some extent we (descendants) are only beginning to realize the
impact of the racism faced by our parents and grandparents. And perhaps we are seeking an ‘atonement’ for ourselves (see below).
And you’re right about the “no amount of money”. I said as much at the
April 29th consultation in Montreal.
I told Minister Oda that I sought symbolic redress because if it was full
compensation, the govt couldn’t afford it. Symbolic
redress allows me to remind the govt of the violence
they inflicted on our families, so they don’t do it to others.
I found this1984 article on Chinese laundries in Toronto with the more interesting passage at
the end:
“The
era of Chinese laundrymen who made the pants dance is definitely gone. However,
the lingering tendency to stereotype early Chinese Canadians as laundrymen has
caused some mixed feelings among the younger generation of Chinese Canadians.
At times, the question “Is your father a laundryman?” to some
Canadian-born Chinese is looked upon as demeaning. They certainly are not familiar
with a famous Chinese poet Wen I-to, who studied in North America in the 1920s. After observing and being
shocked by the contempt of Americans for the Chinese laundrymen, he wrote a
poem called ''Song of the Laundry.” Wen lauded
the Chinese laundrymen with the following ode:
|
You |
|
Only |
|
Your |
|
Jesus' |
|
Do |
|
Dance No More: Chinese Hand Laundries in Toronto Toronto's |
||||||||||
Many If In Some Laundries In Although O'Hallaren's rousing The This Life In The Inside,
|
On If While The Toronto was 1 Then in the next few years, Again, The Soon, The Remarkably, 2 After the Dominion passed Bill The
NOTES 1. Leslie Moffs, 2. According to the 1902 report of |
|||||||||
Meet James Johnstone: house geneaologist
Meet James Johnstone: house geneaologist
I first met James Johnstone at the Chinese Canadian History Fair organized by the Chinese Canadian Historical Society of BC, and held the Vancouver Museum. It was January 2005, and nobody expected that in one year's time Chinese Canadian pioneers who paid the head tax would be front page news.
James created a geneaology for Kogawa House at 1450 West 64th Ave. which he presented to me just before I walked into Vancouver City Council chambers on November 3rd to ask City Council to delay processing the demolition permet for the house. It was a fascinating look at immigration patterns for the Marpole neighborhood, by peeking at the list of inhabitants of one of the oldest homes still surviving in Marpole.
James sent me this update on his activities which include researching Chinese and Japanese homes in Vancouver:
Our conversation traced my move to the rowhouse in the 700-block of Hawks Avenue in 2000 and touched on a number of highlights out of the over 500 houses I have researched in Vancouver and New Westminster, including the Nora Hendrix House at 827 East Georgia, the Robert Blair house at 1550 Harwood, the Andrew E. Lees house at 909 Richards, and the Obasan (Joy Kogawa) House on West 64th.
As always, I am very interested in hearing from people who lived in the old East End Strathcona/Grandview Woodland) who may have photos of the old houses and the people who lived in them for a community history mapping website I am working on. In particular, I am looking for pictures of houses that have been demolished or streetscapes that have been lost, so that the lost parts of the neighbourhood (Hogan's Alley, Japantown, those blocks that were lost to recreate MacLean Park, etc.) can be recreated in virtual reality.
I am also wanting to hear from Chinese and Japanese families who lived in the neighbourhood during the times when the city directories failed to properly represent the Chinese and Japanese families who lived in the neighbourhood, labelling addresses, “Chinese” or “Japanese” for decades. I would love to be able to fill in as many blanks in the record as possible.
Thanks again.
Gung Haggis Fat Choy dragon boat team getting ready to go to Kent/Seattle race.
![]()
![]()
Gung Haggis Fat Choy dragon boat team getting ready to go to Kent/Seattle race.
This
is the first road trip for Gung Haggis Fat Choy dragon boat team since
Harrison last year… It's been awhile since the whole team went on
the road to enter under our own name. 2003, in both Kent WA and
Portland.
But not all our paddlers are able to make the trip south to Washington state.
There will be paddlers joining us from 3 other Vancouver area teams + a team in Victoria, and maybe even from teams in Tacoma and Portland… as we now have just one empty seat.
The team has rebuilt, and is probably its strongest yet…
Competition was much tougher at ADBF this year… a lot of weaker teams
have dropped out, or found it too prohibitive to enter a team.
We
had a good practice tonight… but having to use the Gemini boat…
was challenging… I will ask Dragon Zone to reserve a 6-16 for us for
next Tuesday, as we are training for Vernon.
WEDNESDAY practice…. focusing on technique and Beginner paddlers.
Start time 7:00pm… we load up at 7:20 and on the water from 7:30 to 8:55pm.
This is ideal for rookie paddlers, beginners and experienced paddlers who want to
work on their technique or try their hand at steering, coaching, etc.
Please find the attached information sheet on paddling technique.
Sunday practice…
is cancelled as half the team + coach + steers and drummer will be in Seattle.
July 9th – Gung Haggis dragon boat team practice: preparation for races in Kent WA
![]()
![]()
![]()
July 9th – Gung Haggis dragon boat team practice:
preparation for races in Kent WA
The Gung Haggis Fat Choy dragon boat team is getting ready to go to Kent/Seattle dragon boat races, just south of Sea Tac airport on Lake Meridien. It is part of Cornucopia Days in Kent WA.
We had a mix of veteran paddlers, rookies, and brand new beginners. A full boat of 23 paddlers… okay… a wee bit heavy. It was important to prepare the team for the races in Kent WA, for next week, so we started off with some warm-up, then did a 500m race piece. It was a little bit ragged, so we did some exercises for timing and technique, before working on our starts, and finishing off on another race piece.
The Cornucopia Days festival has a real small-town America feel to it. The streets are closed off.and stalls lined the curbs. There is music, and amusement park rides. The bars are open, and so is the beer garden. There is no great variety of multicultural music, arts and culture like in Canada… but there generally is classic rock and roll, country music and an Elvis impersonator or two.
I really like the races on Lake Meridien. It's a nice civilized lake, that has become gentrified – surrounded by former “resort homes” as urban sprawl spread south of Seattle and into the town of Kent. From it's inception in 2001, the Kent dragon boat race has tried to follow IDBF format. In 2001, there were 250m sprint and 1000 distance races, in addition to the 500m standard race length. The first year, I went down to volunteer for the False Creek Women's team, assisting coach Andre Dillon with keeping track of race times, and stopwatch timing. The FC Women went to Kent to try out the new BuK dragon boats that would also be used in the World Championships in Philadelphia the next month.
In 2002, I went down with 3 new dragon boat paddlers to teach them the fine art of “dragon boat slutting.” I knew that there would be a few teams short of paddlers, and wasn't about to let the lack of a dragon boat team get in my way of racing.
No sooner than I had checked in with the race registrar who gave me the name of the Multnohmah Canoe Club, which was short of paddlers, when I bump into Joe from the Tacoma Dragon Boat Association.
“Hi Todd, who are you paddling with?”
“Nobody yet… I came down on my own…”
“Well step over her, our coach Clem would sure like to talk with you,” Joe welcomed me.
I had met the Tacoma DBA, the previous year at the Seattle Cancer Survival Dragon Boat Race on Lake Washington the year before, and began the start of a beautiful friendship with the team and organization. That day, I raced for a gold medal in the finals, as the Tacoma DBA placed 1st overall. My paddling friends from Vancouver, all declared medals at the border, as the Multnohmah Canoe Club also medaled in the Recreation Divison.
Looks like Gung Haggis Fat Choy dragon boat team will have a lot to live up to next week on July 15th, when we race on Lake Meridien.
Sharon Hung takes 2nd place in Fairchild TV New Talent Singing Contest
Sharon Hung takes 2nd place in Fairchild TV New Talent Singing Contest


Sharon Hung is the top female singer, placing 2nd overall + best stage presence – photos Todd Wong
Sharon Hung is an amazingly talented singer. I first met her
after she had performed in the “Gung Haggis Fat Choy” CBC television
performance special. She was the lead singer in Joe McDonald's
“Brave Waves” band, singing a rousing version of Auld Lang Syne.
Sharon has also performed with me at First Night Vancouver 2005, as
well as for Gung Haggis Fat Choy dinner events in 2005 and 2006.
Last night, July 7, at the Chan Centre, Sharon performed 3 times,
showcasing her
wonderful voice and performance ability. The songs she chose to
perform were pop songs, which unfortunately did not show the full range
of her talents. This young woman is capable of singing, hip hop,
soul, gospel and blues.
Sharon easily won the
“Best Stage Presence” award. She was named to the top 3, then the
top 2. Finally… when the final decision was made…. Sharon was
the 2nd place finisher for the 2006 Fairchild TV New Talent Singing
Contest. First place went to John.
It was a heartbreaker to lose. I know that Sharon really wanted
to place first. The entire event was in Cantonese, and every
performer sang in Cantonese. Sharon sang one song entirely in
English “Little Polka Dot Bikini.” Perhaps her lack of Chinese
language hindered her… perhaps she showed her tremendous talent to a
previously unknown Chinese language audience.
Whatever the case… Sharon was the top female performer of the
competition, and I am very proud of her. She carried herself
well, and was very gracious – both to her fellow performers, and to the
audience. She even flirted with the audience and truly
dazzled them with her enormous stage presence.




