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The importance of protein to start the day

The importance of protein to start the day

Back when I gave up eating meat almost a half-century ago, it was common to be asked how I got enough protein. I would reply that I ate dairy and soy products, nuts, and beans. I’d add that we need less protein than we might think — an opinion that came from researching vegetarianism. 

As meatlessness became more common, the question was asked less, and I never doubted that my protein intake was adequate. If anything, I’ve thought that I eat too much cheese and yogurt. But The Whole Body Reset program promoted by AARP would find at least my breakfast too low in protein.

My morning cereal or oatmeal with milk supplies about 11 or 12 grams of protein. According to The Whole Body Reset, a senior-focused book by AARP health editor Stephen Perrine, women should eat 25 grams of protein at each meal and men 30 grams. A breakfast high in protein, which takes longer to digest than carbohydrates, is especially important because it staves off hunger later in the day.

I’d known I should have protein at every meal but thought that the daily total was more important than protein timing. Maybe eating less than half the amount Perrine says is needed to start the day is why I’m always hungry, snack often, and have not been able to lose 10 pounds. I don’t believe in miracle diets, but increasing protein at breakfast is worth a try. Adding a half-cup of cottage cheese, which packs a walloping 14 grams of protein, gets me up to the 25-gram goal.

The government’s daily Recommended Dietary Allowance is .36 grams for every pound of body weight, which for many people is less than Perrine’s guideline. Older bodies process protein less efficiently and so need more than the RDA. 

I’m not going to bother counting protein grams at lunch, which is my main meal and changes every day, but I could drink a cup of milk to up the protein intake. At dinner, which is usually a salad and bread, a hard-boiled egg can go on the salad and peanut butter spread on the bread. 

Snacks are also an opportunity to add protein (cheese, yogurt, edamame, nuts, peanut butter, hummus), but in theory, I’ll want to snack less if I eat enough protein at meals. Protein keeps us feeling full longer. It also boosts metabolism and calorie burn, so I could lose weight. We’ll see. A future post will report how it’s going. 

It’s interesting that The Whole Body Reset prescribes generous protein portions at breakfast while adherents to a popular diet plan, intermittent fasting, usually skip breakfast. Intermittent fasting — eating only within an eight-hour window — usually means having only two meals a day. Other plans recommend consuming more healthy fats to prolong fullness. Whatever works; there isn’t one nutritional plan that suits everyone.

*****

STARTING TREATMENT FOR BUM KNEE

My past attempts to lose 10 or 15 pounds were half-hearted, but I have a good motivation now. Last week I mentioned that I’m limping due to buckling of my right knee. Losing weight would lessen pressure on the knee.

The rheumatologist I saw on Tuesday diagnosed bursitis and arthritis, and an x-ray showed bone loss and a possible cartilage lesion. An MRI is still to come. Physical therapy starts Friday. Since many of us have knee problems as we get older, in a future post I’ll share the exercises that the therapist recommends.

To maintain some aerobic conditioning while not able to walk as usual for exercise, I’ve been going into my building’s pool every day for 20 minutes or so of walking forward, backwards, and sideways, leg lifting, flutter kicking, treading water, marching, and a bit of swimming. I’m fortunate to have access to a pool for pain-free exercise. 

I’m also fortunate to have a balcony, where I’ve spent much of the last week and a half since the knee gave out. An ushering gig at Steppenwolf, a Chicago Greeter tour, and a visit to my mother in a nursing home in Joliet were regrettably canceled. As antsy as I get staying off my feet for days, it probably helped; walking gets easier every day. 

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Marianne Goss

A retired university publications editor and journalist, I live in the South Loop and volunteer as a Chicago Greeter. Getting the most out of retired life in the big city will be a recurrent theme of this blog, but I consider any topic fair game because the perspective will be that of a retiree.

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Beba

A person is more than the sum of their parts, but sometimes it is crucial to examine the parts so the sum can be better understood. In her debut documentary writer-director Rebeca Huntt examines the details of her Afro Latina heritage to provocative effect, embracing the beauty as well as the scars that blight her and her family’s history. A self-proclaimed daddy’s girl, she’s especially close with her father, an immigrant from the Dominican Republic who came to the United States to escape General Trujillo’s despotic rule; her mother, with whom she has a more complicated relationship, hails from Venezuela, where Huntt (nicknamed Beba by her mother) as a younger girl enjoyed a certain lyrical freedom she’s never experienced stateside. She also profiles her siblings, an older sister and brother who are similarly complex, likewise impacted by generational trauma and the difficult living arrangements (the whole family shared a rent-controlled one-bedroom apartment near New York City’s Central Park) that exacerbate strained familial tensions. Lastly, Huntt interrogates her college experience at Bard, where she was but one of a handful of minority students, and what’s come after, delving into the unique circumstances of temporarily dallying among the privileged class and exiting that fabled microcosm with more questions about their inborn entitlements than answers. Huntt doesn’t let herself off the hook, however, confessing past indiscretions and generally showcasing some of the more impudent parts of herself with aplomb. Poetically shot and edited, it’s an audacious coming-of-age documentary-memoir that’s wholly singular to the filmmaker herself. R, 79 min.

Gene Siskel Film Center

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Elvis

Baz Luhrmann’s Elvis is a maximalist dream. It’s a loosely focused biopic of one of America’s greatest musical creations that jumps and shimmies through the early infatuation of the young Presley with the Black gospel music of his downtrodden youth, to the stardom of his 20s and 30s, and through his decline into drugs and despondency. Flashes of color, lightning cuts, and the camera spins and needle drops are at times overwhelming, but it’s an overall enjoyable experience that washes over you in waves of excitement.

Austin Butler does an excellent job expressing the barrage of emotions that Presley undergoes in his meteoric rise and fall, evoking pathos through his eyes. And the performances throughout the film are poignant reminders of the lasting impact Elvis has on American pop culture.

Luhrmann’s film is best described as hagiography; events seem to happen to Presley—run-ins with the law, financial crisis, family drama—without any real insight into how our hero causes or contributes to them. Even the assassinations of Martin Luther King Jr. and Bobby Kennedy are shown less in terms of their cultural impact and more as things that cause Elvis to have a bad day. Elvis’s relationship with the Black community is portrayed as one of a friendly enthusiast who’s welcomed into the fold and suffers more consequences from the white political elite than the Black musicians who were unable to reach his stature due to their race, who he uses as mentors and confidants.

More confusing than some of the quick cuts, temporal shifts, and squeaky-clean race relations is Luhrmann’s choice to utilize manager Tom Parker (Tom Hanks) as the narrator of this story. He’s a character who I doubt even a mother could love, played with an accent from Hanks that can most charitably be described as “ethnically insensitive to Cajuns.” It’s a bizarre choice of a narrator who offers surprisingly little insight into his actions and who we spend more time hating than wanting to learn information from. PG-13, 159 min.

Wide release in theaters

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The House of Wah Sun abides, in Irving ParkMike Sulaon June 27, 2022 at 2:55 pm

Last Saturday night at the House of Wah Sun in North Center, Mark Chiang lingered at the table of a few of the night’s last customers. His wife, Young Ja Kim, had already wheeled over the egg rolls, crab rangoon, and heaping platters of crispy chow fun, cumin lamb, and Sichuan green beans, but Chiang was preoccupied by the imminent relocation of his Cantonese-Mandarin restaurant to a recently shuttered Golden Nugget two miles to the west in Irving Park.

“If can I would stay here,” he said. “I don’t want to go but I take this opportunity. Twenty-one years I been here and it’s finally time.”

Kim was simply ready to call it a night. “Will you leave them alone?” she said as she scooted past. “They came to eat.”

The House of Wah Sun’s original location opened across the street from the Davis Theater in 1947, making it one of the city’s oldest operating Chinese restaurants. But it maintained a low profile over the decades, relative to the nearby 95-year-old Orange Garden with its once-dazzling, now-darkened neon sign (now in the possession of a similarly weathered rock star). And perhaps the House of Wah Sun’s rep has suffered from confusion with Uptown’s comparatively juvenile Hong Kong-style barbecue specialist, Sun Wah (35 years).

Both names translate into roughly “New Chinese,” but the House of Wah Sun is a neighborhood institution that traffics in a nostalgic style of Chinese American food that hardly feels new, but is executed at a level that surpasses its remaining fellow dinosaurs.

Customers are invariably greeted inside the doors by a giddy dancing wooden Buddha, and in contrast, Kim, whose MO is initially stern but ultimately endearing. There’s a full bar known for its sweet, potent Mai Tais and Zombies in ceramic tiki ware, and a sprawling menu that covers all the classic Chinese American bases and then some.

Chiang says it’s little changed since he bought the place from founder Melvin Gin, a World War II navy vet who served primarily Cantonese dishes at his original carryout spot, and at the current location, which he opened in 1978.

Mark Chiang (left) and Young Ja Kim with the retro sign on the side of the Lincoln Avenue location. Courtesy Kirk Williamson

Back then Chiang—who’s 61—was still a kid in Daegu, South Korea, one of thousands of Chinese expats from the northeastern Shandong Province who dominated the nascent restaurant economy there. “For a Chinese born in Korea, they don’t give us opportunity,” says Chiang. “You cannot work in the bank—they’re not gonna hire you. A lot of other fields are really limited. We actually work in the restaurant as no choice.”

At 24, Chiang was working in a 600-seat Mandarin restaurant in Seoul’s Gangnam District when he left for the U.S., where a prep cook job was waiting for him at Yu’s Mandarin in Schaumburg. He didn’t train to become a chef until he lit out for St. Louis, where a friend opened a new place. Three years later he returned to Yu’s, where he began cooking and where he met Kim—and two of his current chefs: his brother-in-law Fung Chin and Ping Du, a graduate of the Culinary Institute of Sichuan (the same school Tony Hu attended).

When Chiang bought the House of Wah Sun he inherited Gin’s peanut butter-kissed egg roll recipe, along with the predominantly Cantonese menu, to which he added Mandarin and Sichuan dishes. He opened right after 9/11, and business was slow at first, but they slowly built it. Those egg rolls, 600 to 800 handmade each week, put their two daughters through college (one’s a doctor now, the other a chemical engineer). Wok-toasty almost-caramelized fried rice with fat chunks of pineapple had something to do with it too; as did soup swimming with chubby wontons and thick slices of barbecue pork; swollen egg foo young saucers that might levitate if they weren’t smothered in sheets of thick, glossy gravy; and salt-and-pepper shrimp fried so delicately you can eat the shells. These are some of my favorites anyway—there are nearly 100 items on the menu, including that Sichuan-style cumin lamb, served sizzling atop a bed of fragrant cilantro, a newer addition and a hint of things to come.

Gin, until he passed away six years ago, was also Chiang’s landlord, but for the last 11 years, he’s been on a month-to-month lease. Late last year Gin’s children sold the building to a developer, and Chiang was told he had until the end of 2022 to get out. After more than two decades of 13-hour days, he was thinking of retiring in five years or so, but now he had to scramble.

The rent’s higher at the old Golden Nugget, but he won’t have to share the parking lot (like he would have with the COVID testing center that almost moved in until he threatened to leave)—and the taxes are lower. The Buddha’s coming with him, and so are his chefs, and he sees a market in Irving Park for some of the iconic dishes he prepped as a young man in Seoul, such as the black bean noodles zha jiang mian, the spicy seafood soup jjamppong, and the sticky sweet hot chicken wings known as gampongi. The new neighborhood has historically been a stronghold for this particular Chinese-Korean hybrid cuisine, but Chef Ping, who went to culinary school in Chengdu, will also introduce more rigorously Sichuan dishes such as whole fish hot pot and the Taiwanese beef noodle soup niu rou mian.

Chiang, who also handles the restaurant’s deliveries in his Prius, is just waiting for his final health department inspection before he can open in the new place at 3234 W. Irving Park.

Kim is coming too, of course. The customers, “they come to see me,” she says.

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The House of Wah Sun abides, in Irving ParkMike Sulaon June 27, 2022 at 2:55 pm Read More »

ElvisAdam Mullins-Khatibon June 27, 2022 at 4:21 pm

Baz Luhrmann’s Elvis is a maximalist dream. It’s a loosely focused biopic of one of America’s greatest musical creations that jumps and shimmies through the early infatuation of the young Presley with the Black gospel music of his downtrodden youth, to the stardom of his 20s and 30s, and through his decline into drugs and despondency. Flashes of color, lightning cuts, and the camera spins and needle drops are at times overwhelming, but it’s an overall enjoyable experience that washes over you in waves of excitement.

Austin Butler does an excellent job expressing the barrage of emotions that Presley undergoes in his meteoric rise and fall, evoking pathos through his eyes. And the performances throughout the film are poignant reminders of the lasting impact Elvis has on American pop culture.

Luhrmann’s film is best described as hagiography; events seem to happen to Presley—run-ins with the law, financial crisis, family drama—without any real insight into how our hero causes or contributes to them. Even the assassinations of Martin Luther King Jr. and Bobby Kennedy are shown less in terms of their cultural impact and more as things that cause Elvis to have a bad day. Elvis’s relationship with the Black community is portrayed as one of a friendly enthusiast who’s welcomed into the fold and suffers more consequences from the white political elite than the Black musicians who were unable to reach his stature due to their race, who he uses as mentors and confidants.

More confusing than some of the quick cuts, temporal shifts, and squeaky-clean race relations is Luhrmann’s choice to utilize manager Tom Parker (Tom Hanks) as the narrator of this story. He’s a character who I doubt even a mother could love, played with an accent from Hanks that can most charitably be described as “ethnically insensitive to Cajuns.” It’s a bizarre choice of a narrator who offers surprisingly little insight into his actions and who we spend more time hating than wanting to learn information from. PG-13, 159 min.

Wide release in theaters

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ElvisAdam Mullins-Khatibon June 27, 2022 at 4:21 pm Read More »

BebaKathleen Sachson June 27, 2022 at 3:52 pm

A person is more than the sum of their parts, but sometimes it is crucial to examine the parts so the sum can be better understood. In her debut documentary writer-director Rebeca Huntt examines the details of her Afro Latina heritage to provocative effect, embracing the beauty as well as the scars that blight her and her family’s history. A self-proclaimed daddy’s girl, she’s especially close with her father, an immigrant from the Dominican Republic who came to the United States to escape General Trujillo’s despotic rule; her mother, with whom she has a more complicated relationship, hails from Venezuela, where Huntt (nicknamed Beba by her mother) as a younger girl enjoyed a certain lyrical freedom she’s never experienced stateside. She also profiles her siblings, an older sister and brother who are similarly complex, likewise impacted by generational trauma and the difficult living arrangements (the whole family shared a rent-controlled one-bedroom apartment near New York City’s Central Park) that exacerbate strained familial tensions. Lastly, Huntt interrogates her college experience at Bard, where she was but one of a handful of minority students, and what’s come after, delving into the unique circumstances of temporarily dallying among the privileged class and exiting that fabled microcosm with more questions about their inborn entitlements than answers. Huntt doesn’t let herself off the hook, however, confessing past indiscretions and generally showcasing some of the more impudent parts of herself with aplomb. Poetically shot and edited, it’s an audacious coming-of-age documentary-memoir that’s wholly singular to the filmmaker herself. R, 79 min.

Gene Siskel Film Center

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Whoops! There was an error and we couldn’t process your subscription. Please reload the page and try again.
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BebaKathleen Sachson June 27, 2022 at 3:52 pm Read More »

Everything you need to know about the Blackhawks new coachVincent Pariseon June 27, 2022 at 4:41 pm

Now that the Colorado Avalanche are the Stanley Cup champions and the season is over, the offseason is officially underway. Teams aren’t waiting. There were reports of it last week but the Chicago Blackhawks made it officially official on Monday morning that they have a new head coach.

Luke Richardson is going to be the 40th head coach in franchise history. That is exciting news as this Chicago Blackhawks team needs something new. He isn’t from the organization which is something that might be a really good thing right now. Kyle Davidson did this right.

Luke Richardson is someone that deserves this opportunity in the National Hockey League. He had over 1400 games played with the Edmonton Oilers, Toronto Maple Leafs, Philadelphia Flyers, Columbus Blue Jackets, Ottawa Senators, and Tampa Bay Lightning.

He was obviously a really good defenseman as he had over 20 years playing in the NHL. He only scored 35 goals and 166 assists for 201 points but he was clearly on the defensive side of things. Not bad for the 7th overall pick in the 1987 draft.

IT’S OFFICIAL !! Luke Richardson is our 40th head coach in franchise history pic.twitter.com/cSmjbW6YBg

— Chicago Blackhawks (@NHLBlackhawks) June 27, 2022

The Chicago Blackhawks have hired Luke Richardson to be their new coach.

As far as coaching, he has a lot of experience with that as well. He has 8 years under his belt as an assistant manager and another four as an AHL head coach. One of his years as a Montreal Canadiens assistant coach ended in the Stanley Cup Final (2020-21).

He has learned his trade well. This is a really nice hire for the Chicago Blackhawks as they look to get their team going in the right direction. Of course, this roster is going to be hard to coach. we don’t know the future of the team’s best players right now but that should be figured out soon.

Either way, 2022-23 is going to be a hard year for this team. They have a better chance at drafting Connor Bedard with the first overall pick than they do making it to the playoffs regardless of who their coach is. That is a good reason to give this guy a chance.

This is a man with a lot of experience playing and behind the bench. He was also, as mentioned before, a defensive defenseman which always can translate into being a good coach because you see the game through the coach’s eyes as a player in that instance.

If you are able to muster up 1400 games as a defensive defenseman, you have to know the game very well and he clearly does. This is a magnificent hire by the Chicago Blackhawks as the rebuild is now fully underway.

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Everything you need to know about the Blackhawks new coachVincent Pariseon June 27, 2022 at 4:41 pm Read More »

The House of Wah Sun abides, in Irving Park

Last Saturday night at the House of Wah Sun in North Center, Mark Chiang lingered at the table of a few of the night’s last customers. His wife, Young Ja Kim, had already wheeled over the egg rolls, crab rangoon, and heaping platters of crispy chow fun, cumin lamb, and Sichuan green beans, but Chiang was preoccupied by the imminent relocation of his Cantonese-Mandarin restaurant to a recently shuttered Golden Nugget two miles to the west in Irving Park.

“If can I would stay here,” he said. “I don’t want to go but I take this opportunity. Twenty-one years I been here and it’s finally time.”

Kim was simply ready to call it a night. “Will you leave them alone?” she said as she scooted past. “They came to eat.”

The House of Wah Sun’s original location opened across the street from the Davis Theater in 1947, making it one of the city’s oldest operating Chinese restaurants. But it maintained a low profile over the decades, relative to the nearby 95-year-old Orange Garden with its once-dazzling, now-darkened neon sign (now in the possession of a similarly weathered rock star). And perhaps the House of Wah Sun’s rep has suffered from confusion with Uptown’s comparatively juvenile Hong Kong-style barbecue specialist, Sun Wah (35 years).

Both names translate into roughly “New Chinese,” but the House of Wah Sun is a neighborhood institution that traffics in a nostalgic style of Chinese American food that hardly feels new, but is executed at a level that surpasses its remaining fellow dinosaurs.

Customers are invariably greeted inside the doors by a giddy dancing wooden Buddha, and in contrast, Kim, whose MO is initially stern but ultimately endearing. There’s a full bar known for its sweet, potent Mai Tais and Zombies in ceramic tiki ware, and a sprawling menu that covers all the classic Chinese American bases and then some.

Chiang says it’s little changed since he bought the place from founder Melvin Gin, a World War II navy vet who served primarily Cantonese dishes at his original carryout spot, and at the current location, which he opened in 1978.

Mark Chiang (left) and Young Ja Kim with the retro sign on the side of the Lincoln Avenue location. Courtesy Kirk Williamson

Back then Chiang—who’s 61—was still a kid in Daegu, South Korea, one of thousands of Chinese expats from the northeastern Shandong Province who dominated the nascent restaurant economy there. “For a Chinese born in Korea, they don’t give us opportunity,” says Chiang. “You cannot work in the bank—they’re not gonna hire you. A lot of other fields are really limited. We actually work in the restaurant as no choice.”

At 24, Chiang was working in a 600-seat Mandarin restaurant in Seoul’s Gangnam District when he left for the U.S., where a prep cook job was waiting for him at Yu’s Mandarin in Schaumburg. He didn’t train to become a chef until he lit out for St. Louis, where a friend opened a new place. Three years later he returned to Yu’s, where he began cooking and where he met Kim—and two of his current chefs: his brother-in-law Fung Chin and Ping Du, a graduate of the Culinary Institute of Sichuan (the same school Tony Hu attended).

When Chiang bought the House of Wah Sun he inherited Gin’s peanut butter-kissed egg roll recipe, along with the predominantly Cantonese menu, to which he added Mandarin and Sichuan dishes. He opened right after 9/11, and business was slow at first, but they slowly built it. Those egg rolls, 600 to 800 handmade each week, put their two daughters through college (one’s a doctor now, the other a chemical engineer). Wok-toasty almost-caramelized fried rice with fat chunks of pineapple had something to do with it too; as did soup swimming with chubby wontons and thick slices of barbecue pork; swollen egg foo young saucers that might levitate if they weren’t smothered in sheets of thick, glossy gravy; and salt-and-pepper shrimp fried so delicately you can eat the shells. These are some of my favorites anyway—there are nearly 100 items on the menu, including that Sichuan-style cumin lamb, served sizzling atop a bed of fragrant cilantro, a newer addition and a hint of things to come.

Gin, until he passed away six years ago, was also Chiang’s landlord, but for the last 11 years, he’s been on a month-to-month lease. Late last year Gin’s children sold the building to a developer, and Chiang was told he had until the end of 2022 to get out. After more than two decades of 13-hour days, he was thinking of retiring in five years or so, but now he had to scramble.

The rent’s higher at the old Golden Nugget, but he won’t have to share the parking lot (like he would have with the COVID testing center that almost moved in until he threatened to leave)—and the taxes are lower. The Buddha’s coming with him, and so are his chefs, and he sees a market in Irving Park for some of the iconic dishes he prepped as a young man in Seoul, such as the black bean noodles zha jiang mian, the spicy seafood soup jjamppong, and the sticky sweet hot chicken wings known as gampongi. The new neighborhood has historically been a stronghold for this particular Chinese-Korean hybrid cuisine, but Chef Ping, who went to culinary school in Chengdu, will also introduce more rigorously Sichuan dishes such as whole fish hot pot and the Taiwanese beef noodle soup niu rou mian.

Chiang, who also handles the restaurant’s deliveries in his Prius, is just waiting for his final health department inspection before he can open in the new place at 3234 W. Irving Park.

Kim is coming too, of course. The customers, “they come to see me,” she says.

Read More

The House of Wah Sun abides, in Irving Park Read More »

The Stanley Cup Final showed a huge Blackhawks draft mistakeVincent Pariseon June 27, 2022 at 3:48 pm

The Chicago Blackhawks have made a lot of mistakes through the years. There have been more mistakes than triumphs lately and that is why they are one of the worst teams in the National Hockey League right now. Then there are the successful teams that take advantage of the bad team’s mistakes.

One of those elite teams is the Colorado Avalanche. They won their franchise’s third Stanley Cup on Sunday in six games over the Tampa Bay Lightning. It was an amazing performance for them as they finally reached their true potential.

Colorado took advantage of one of the Blackhawks’ biggest mistakes that they made. In 2019, the Blackhawks were lucky enough to win the third spot in the lottery. With the third overall pick, they selected Kirby Dach.

It was obvious that Bowen Byram, a defenseman, was the best option for them as he has the potential of being a number one guy. With guys like Duncan Keith and Brent Seabrook on their way out, it was clearly something they could have used.

The Chicago Blackhawks let Bowen Byram slip away and now he’s a champion.

Well, thanks to a good trade, Colorado had the fourth pick and they didn’t miss. Byram was there for them because Stan Bowman didn’t want to take the best player that just so happened to fit his team’s needs as well.

Colorado selected Byram and developed him the right way. This year, he has gotten to gel with some of the great defenders that they have on that team and he was amazing. He didn’t blow up the score sheet every night as Cale Makar did in his rookie year but that part is coming.

He was a very good player on both sides of the puck that Colorado is going to enjoy for over a decade now. He even made one of the biggest plays of the 2022 Stanley Cup Final as he put one on a tee for Nathan MacKinnon to rifle home for a goal. He has the ability to do that regularly.

Of course, things would be different if he were on the Chicago Blackhawks as the roster is nowhere near that of the Colorado Avalanche. However, they would be much closer to rebuilding the right way if they had Bowen Byram in their system.

Kirby Dach is not a bad player but he would go much later if that draft was redone. Having a defenseman like Byram right now would be amazing as this team tries to move forward but now they have to try and find the next version of him. This is going to be a long rebuild.

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The Stanley Cup Final showed a huge Blackhawks draft mistakeVincent Pariseon June 27, 2022 at 3:48 pm Read More »

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