In Vancouver, I've stayed at this place:
910 Beach
Apartment hotel which is a 1-2 minute water taxi ride from Granville Island market. Prices were cheaper than regular hotels and the place was very clean. The apartments have kitchens, which was great as you can go over to Granville and get fresh food to make breakfast/lunch/dinner, depending on what you don't want to go out for. Apartment is a bit off the bigger main streets of DT Vancouver, but a short taxi ride. If you have a car, they have underground parking. Last time I stayed there, they didn't have wireless, but they may now. If not, there were a tonne of open SIDs from the surrounding apartment buildings.
For eats, use Yelp or Urban Spoon, and find some little gems to go eat. I went to this Sushi place way off the beaten path where the guys making Sushi were in their 70s and it was amazing. Had to wait a bit but the Sushi was some of the best I've had. There's also a really good desert bar on Denman St, but I can't remember what it's called.
In Seattle, I've stayed here:
Mediterranean Inn
Clean, nice hotel with decent prices. Bit outside of the main downtown areas, but a quick bus ride will get you down there. Short walk to Key Arena, Space Needle, EMP/Science Fiction museum. There's a Starbucks right next door, if you like them. A couple decent restaurants nearby. Same thing though, look at Yelp and US and find the gems. Even though Pike's Place is a typical touristy spot, highly recommend checking it out. Really enjoyed that experience. EMP and Science Fiction museum were awesome.
Have a great trip!!