Mount Hood

Valentine’s day Playlist to capture your sweetheart’s heart, or your own

Written by: Mirella Barrera-Betancourt

The season of love is rapidly approaching. This year, we’re acknowledging that not everyone has found their happily-ever-after. This music playlist compiles three categories into one: the single, the lovers and the angst lovers. For those who have a lover to share it with, enjoy date night by letting the music do the talking through these 20 feel-good love songs. 

Starting with a classic, here are 48 love songs to play for one’s sweetheart; cry it out while eating ice cream, or escape Valentine’s Day hysteria. Find the official playlist ready for streaming on Spotify by scanning the QR code.

Feel-Good Love Songs

“Can’t Help Falling In Love” — Elvis Presley

“Love Story” — Taylor Swift

“Late Night Talking” — Harry Styles

“Dandelions” — Ruth B.

“You Are The Reason” — Calum Scott

“Enchanted” — Taylor Swift

“Rewrite The Stars” — James Arthur, Anne-Marie

“10,000 Hours” — Dan + Shay ft. Justin Bieber

“Look After You” — Aron Wright

“Yellow” — Coldplay

“Power” — Isak Danielson

“Start a Riot” — BANNERS

“Wicked Game” — Chris Isaak

“Fire on Fire” — Sam Smith

“All Of Me” — John Legend

“Distance” — Christina Perri ft. Jason Mraz

“Can’t Take My Eyes off You” — Frankie Valli

“Everywhere” — Fleetwood Mac

“Biggest Part of Me” — Ambrosia

“Lovefool – Radio Edit” — The Cardigans

Angsty Love Songs

“War of Hearts” — Ruelle

“Where Did Our Love Go?” — Soft Cell 

“Basic Instinct” — The Acid

“Another Love” — Tom Odell

“Love in the Dark” — Adele

“Atlantis” — Seafret

“The Last Time” — Taylor Swift ft. Gary Lightbody

“Apocalypse” — Cigarettes After Sex

“Someone You Loved” — Lewis Capaldi

“a soulmate who wasn’t meant to be” — Jess Benko

“In Your Veins” — Andrew Belle

“The One That Got Away” — Brielle Von Hugel

“Only Love Can Hurt Like This” — Paloma Faith

“Cars’s Outside” — James Arthur

“Visions of Gideon” — Sufjan Stevens

“Can’t Pretend” — Tom Odell

“What A Time” — Julia Michaels ft. Niall Horan

“Heartbreak Hotel” — Elvis Presley

“Stay” — Rihanna ft. Mikky Ekko

“Tainted Love” — Soft Cell

“Mr. Brightside” — The Killers




Anti-Love Songs

“How To Be A Heartbreaker” — Marina and The Diamonds

“I Knew You Were Trouble” — Taylor Swift

“Without Me” — Halsey

“Save Your Tears” — The Weeknd

“good 4 u” — Olivia Rodrigo

“I Don’t Love You” — My Chemical Romance

“thank u, next” — Ariana Grande

“Trust Nobody” — Selena Gomez

“Dancing On My Own” — Robyn

“Good As Hell” — Lizzo

“I Forgot That You Existed” — Taylor Swift

“No Scrubs” — TLC

“Single Ladies (Put a Ring On It)” — Beyonce

“Goodbye Baby” — The Walters

“break up with your girlfriend, i’m bored” — Ariana Grande

“Truth Hurts” — Lizzo

“Night Shift” — Lucy Dacus 




Contact the author at howlnews@wou.edu

Don’t go baking my heart

Written by: Jude Bokovoy

Valentine’s Day — a time for gatherings with friends or with one’s partner — is just around the corner. Either way, the heartfelt holiday calls for a delicious dessert that requires minimal ingredients, skill and time.

ABSTRACT HEART COOKIE SANDWICHES

Start to finish: 35 minutes

Yields: 12 servings

1 roll premade refrigerated sugar cookie dough

6 drops red food coloring

¼ cup all purpose flour

½ cup strawberry buttercream

Rolling pin

Parchment paper

Heart-shaped cookie cutters

Baking tray

Start by preheating the oven to 350℉. Unwrap the sugar cookie dough from the packaging onto a clean surface and knead in the flour. Cut the dough in half, then cut one of the halves into two quarter-sized pieces. Put the bigger portion off to the side and keep smaller pieces separate. Add two drops of red food coloring to one of the quarter-sized pieces to make it light pink, then set aside. Take the other smaller piece and add four drops of red food coloring to make a bright red. Roll out the light pink and red dough separately and cut out with heart-shaped cookie cutters. Then roll out the uncolored bigger portion of the cookie dough from earlier. Slice roll into desired cookie size, then layer all of the colored hearts on top of the uncolored dough. Place a sheet of parchment paper on top and softly roll out the dough to press the hearts down till the dough is ¼ inch thick. Take off the parchment paper and cut out hearts in a random pattern to create abstract colored hearts inside. Bake for 8-11 minutes. Let cool, then add a thin layer of strawberry buttercream to the backside of half of the cookies, then place an unfrosted cookie atop creating a sandwich. To watch a video tutorial, visit @thesqueakymixer on TikTok. 

Contact the author at howllifestyle@mail.wou.edu

Authentic Mexican-Style Horchata

Written by:  Mirella Barrera-Betancourt

Horchata is a popular Latin American drink consisting of milk, water, cinnamon and white rice. Sweet — but not too sweet — creamy and flavorful, horchata is the perfect partner to go along with traditional cultural cuisine. It is important to note that the ingredients of horchata vary by region. This recipe is inspired by Mexican-style horchata, which is traditionally served in the United States. 

HOMEMADE MEXICAN HORCHATA

Start to finish: 4 to 8 hours

Yields: 5-6 servings

1 cup of uncooked, long grain white rice

4 cups of water

¾ can of 12 fl. ounce evaporated milk

¾ can of 14 ounce condensed, sweetened milk

Sugar (optional for sweetness) 

1-2 cinnamon sticks

½ teaspoon of vanilla extract (optional)

Ground cinnamon

Wash the rice. Combine the soaked white rice, 4 cups of cold water and cinnamon sticks in a bowl. Leave the white rice mixture to soak for a minimum of four hours to a maximum of eight hours; it may be best to leave it overnight. Refrigerate, then remove most of the cinnamon sticks. In a blender, blend the mixture until it forms a thin paste. Strain the mixture into a pitcher — ideally, using a cheesecloth or a very fine mesh sieve — to separate and remove the solid chunks of rice that may remain. In the pitcher, stir in the evaporated milk and condensed milk, vanilla extract, if used, and sugar, if used. Balance out the preferred level of sweetness by adding more water, vanilla or sugar. Garnish with 1 cinnamon stick, or ground cinnamon. Serve with ice and enjoy.

Contact the author at howlnews@wou.edu

Senior Stress

Written by: Jude Bokovoy

Senior year brings a whirlwind of emotions — including excitement to be finished with college; finding a place to move and starting one’s career. At the same time, each of those things can be equally as stressful. Applying a few of the tips below can help ease one’s mind and prevent some potential headaches as graduation grows closer.

Start thinking about the future now — Think about jobs, destinations, living situations, relationships or whatever else that could come into play when starting the post-college journey. Narrowing down one’s career field of choice can be the first step that will determine one’s next destination. What comes into play when picking a place to move to? Is it one’s job, being close to family or a spouse, weather or cost of living? Figuring that out now can help establish what’s important when searching for the perfect place.

While still here, take advantage of opportunities — The lull between now and graduation is prime. The diploma will soon be in hand, but for now, one can sit pretty focusing on coursework, figuring themselves out and exploring what they might want for their future. This is the optimal time to gain some experience and add to one’s resume. Whether that means working a full-time job, an internship or even volunteering in the field of work one is striving to enter, every bit of experience helps. 

Soak it all in — For most of us, this is the end of the long road of education. No more general education credits, math classes or filler courses to take. This last term and a half is it. Take this time to work hard in the final push, put oneself out there and most importantly, make memories that will define one’s college experience. Don’t sweat the small stuff and spend these last few months doing the things one will be pleased to look back on.

Looking for assistance to help one figure all this out? Go on Handshake to make an appointment with one of the Center for Professional Pathways staff members. They offer resume reviews, career counseling, career assessments, internship/practicum advising, job searching mock interviews, graduate school counseling and much more.

Contact the author at howllifestyle@mail.wou.edu

Valentine’s Day writing prompts

Written by:  Jude Bokovoy 

No matter what one has planned for Valentine’s Day, there is always a reason to write. If inspiration strikes, pick out one of these prompts and write one’s heart out. 

VALENTINES DAY WRITING PROMPTS

Personal prompts

  • What are a few ways I can show love to others?
  • If love was a color what would it be?
  • What does love mean to me?
  • What does love feel like?
  • Describe your best Valentine’s Day memory.
  • How do I show love to myself?
  • What/who do I love more than anything?
  • Who are two people that I love?
  • What do I bring to my relationship/friendships?
  • Do I prefer to receive love notes or gifts?
  • I deserve to be loved because…
  • What have I learned from love?
  • Write about the person you admire most.
  • Explain whether animals do or don’t feel love.
  • Do you think parents should give their children valentines?
  • Make a list of all the things you have put your heart into.



Fictional prompts

  • You are on the hunt for the person who left the peonies and heartwarming card at your front door.
  • You create the most successful dating app. What makes your app different from all the others?
  • What would the world be like without love?
  • You are the final girl left on The Bachelor, he gets down on one knee and proposes. You get a gut feeling that he isn’t the one for you. What do you do?
  • Write a valentine for your future spouse.
  • Create the ultimate Galentine’s girls day out.
  • Write up a class plan for a fourth grade class for Valentine’s Day. Will they make Valentine’s mailboxes, what will they learn about, will there be games?
  • You’re a wedding photographer but have yet to find your match.
  • In the attic of your new apartment, you find a small red box tied with a bow with a love letter attached to it.
  • Write out the most elaborate proposal you can think of.
  • Write a love story about a couple who’s been together for over 50 years.
  • Plan your future wedding without a budget. 
  • You’re cupid for the day, who do you set up?
  • You own the local flower shop in town. It’s Valentine’s Day, what customers will be popping in?
  • You travel to a place that doesn’t celebrate Valentine’s Day. What will you do to explain and celebrate with them?
  • Write a movie that revolves around Valentine’s Day.
  • Who was the first person to associate the shape of the heart with love?

Contact the author at howllifestyle@mail.wou.edu

Black History Month returns to Western

Written by: Mirella Barrera-Betancourt

On Feb. 1 and Feb. 2, the Multicultural Student Union hosted a two-day celebration to kick start Black History Month — the annual, honorary observance of African-Americans. 

During the event on Feb. 1, MSU — in partnership with the Black Student Union — held a panel featuring Maya Hopwood, Amari Hendrix, Fowzia Abdi, Justice Presley and Professor Mike Wilson. From 6 p.m. to 8 p.m., students, staff and faculty engaged in a raw, thought-provoking and educational discussion on the experiences of African-Americans in America.

On the second day, a museum put out by MSU was opened for public viewing in the Columbia Room of the Werner University Center. Individuals had the opportunity to learn about African-American figures in history — such as Martin Luther King Jr. and Kobe Bryant. The “Don’t Touch My Hair” display — which has become a custom tradition at Western to showcase — was also available, as well as a display for “Black Pride” and “Black HerStory” — the latter of which showcasing the various historical Black women who produced a remarkable impact. All students were encouraged to attend, regardless of racial identity. 

This year, Black History Month’s central focus is on the theme of Black Resistance. 

The theme explores and calls for discussions regarding African-American’s consistent efforts towards attaining control over their physical and intellectual autonomy through education, literature, politics, legislature and armed resistance. 

BSU is including this theme as a part of their commemoration and for the remainder of February, students have the opportunity to engage in Black History Month through a range of campus events. 

This year, BSU is introducing a few new activities to spark engagement, such as the Black Resistance Gallery, which will be open for viewing Feb. 15. Additionally, as of Feb. 1, “Beyond Having a Black Friend: How to truly support Black people in your life” — a Google Docs form — is open for student, staff and faculty comments. 

To celebrate Black History Month, Abby’s House has put up window displays of black women who have substantially shaped the world. The posters are available for viewing, located outside Abby’s House.

To view the full schedule of events for Black History Month, visit BSU’s Instagram at @woubsu. 

Contact the author at howlnews@wou.edu

Lighting Up Campus

Written by: Gretchen Sims

Anyone who has stepped foot on the Western campus after dark can attest to the fact that lighting is a frivolous issue. Individuals can not walk down Monmouth Avenue without noticing the pale yellow light that casts eerie shadows across old brick buildings. 

While, just a year ago, murmurs of bringing this issue to the attention of administrators were just the small talk of concerned students, ASWOU has now taken this issue head-on. In collaboration with Public Safety, RHA National Communications Coordinator and ASWOU Senator, David Rodriguez-Tapia, and ASWOU Vice President, Hunter Hall, have taken the first step by identifying locations across campus that are severely lacking in proper lighting. 

Students and faculty alike are enthusiastic about this new development. It is not uncommon for students to claim they do not feel safe walking around campus at night.

Western cheerleader and Campus Ambassador, Rylie Cader, had this to say regarding their experience, “Walking alone in the dark parts of campus is inevitable. This is especially concerning being a woman who needs to walk home alone in the dark from practice. I also enjoy taking walks alone at night as a part of my mental health. I feel safe on campus, but only in the very lit areas. I get paranoid so bad in the darker places on campus — which I find myself in often — very displeasing.”

Cader is not alone. Many students can pinpoint a time when they were made uncomfortable by the absence of lighting around campus.

When behind every shadow — hidden within every dark corner — there is a perceived danger lurking; bringing more lights to campus is just the beginning of bringing peace to these individuals. 

There is still so much more to be done — Public Safety has made note that the resources required to bring their plan to fruition are ones that will only be brought about with time. 

This is a process, but one the members of the Western community can look forward to as the students of Western strive to make their campus a better, safer place. 

“I am glad and honored to work alongside ASWOU and Campus Public Safety in helping the voices of others to be heard and making them feel like we not only as Student Leaders but people who want to see the WOU become a much safer and inclusive place feel more like home and individuals who they can come to and speak their questions, comments and/or concerns,” said Senator Rodriguez-Tapia. 

Contact the author at howlentertainment@wou.edu

Oregon Launches Largest Annual Food Drive

Written by: Mirella Barrera-Betancourt

Oregon’s largest annual food drive, Governor’s State Employees Food Drive, began accepting donations on Feb. 1. The Food Drive runs through the entire month of February.

Throughout the month, state agencies, commissioners, board members and state employees come together to work in partnership with the Regional Food Banks to support the Oregon Food Bank Network. Many state agencies hold fundraising events to enlist the support of community partners.

Due to adaptations resulting from COVID-19, this year’s Food Drive will take place mostly virtually, allowing agencies the option to participate through online payment methods, such as payroll deductions and check and/or credit card payments. 

The payments are made directly to the Regional Food Bank facilities and stay in the local area in which the donation was made, unless the donor specifically declares the desire for otherwise. The main beneficiaries of the Regional Food Bank’s are the Food Pantry on the Western campus — who receive the majority of their donations from Marion Polk Food Share — and the Ella Curran Food Bank.

State employees may also make a donation by participating in the Governor’s Challenge — by pledging to donate a minimum of $144 to the Food Bank of their choice. The options are an annual, one-time monetary donation of $144 or a continuous monthly donation of $12.

This year, Abby’s House will be leading the drive, with Maria Barrera Diaz — the Basic Needs Coordinator for Abby’s House — as the agency coordinator. 

According to Diaz, the month sees Western departments engaging in a friendly competition to see who can raise the most earnings. At the end of the month, each department’s contributions will be surveyed and the winning department receives a prize in the form of lunch — paid for by Western President Jesse Peters. 

As the Food Drive gets underway, students, staff and faculty can make a difference through in-kind donations. As always, Western’s Food Pantry will be accepting canned food, such as soups, canned fruit and vegetables and other nonperishable items. Contributors can also write a check directly to the Food Pantry.

According to the Governor’s Food Drive’s official page, the most sought after food donations are whole grain foods — pasta, rice, cereal — fruits and vegetables, canned meat, peanut butter and beans.

As an incentive to get people involved, Abby’s House will also be holding a tie-dying event, where anyone who donates food or monetary gifts will receive a shirt to tie-dye. Keep an eye out on their social media for official dates.

State employees have been working towards a hunger-free Oregon since the food drive’s establishment by Governor Vic Atiyeh in 1982.

Western has been a decades long-standing contributor to the Governor’s Food Drive. Although, over the years, Western’s significant contributions to the drive have gradually fallen. In earlier years, Western had donated the most to the Food Drive than any other university institution in Oregon. Now, the title of champion has fallen to Oregon State University.

Nonetheless, Western continues to persevere. Last year at Western, a total of $1296 was raised in support of the Governor’s Food Drive. This amounts to 161 pounds of food; a significant quantity.

For more information on the Governor’s State Employees Food Drive, visit www.oregon.gov/fooddrive. For more information on how to support the Food Drive at Western, individuals can contact Abby’s House at abbyshouse@wou.edu or the Food Pantry at foodpantry@wou.edu.

Contact the author at howlnews@wou.edu

Super Bowl LVII

Written by: Nicholas Sarysz

Super Bowl LVII kicks off this Sunday, Feb. 12, 3:30 pm PST, at State Farm Stadium in Glendale, AZ. This year, the Kansas City Chiefs will be facing off against the Philadelphia Eagles for the Vince Lombardi trophy.

For uniform schemes, the Eagles are considered the “home” team and will be wearing their dark green “home” uniforms, since the National Football Conference (NFC) team is always the designated home team in odd-numbered Super Bowls.

This will be Kansas City’s third championship appearance in the past three years, with their last victory taken in Super Bowl LIV. They are led by longtime head coach Andy Reid and superstar quarterback Partick Mahomes.

The Eagle’s last championship victory occurred just two years earlier in Super Bowl LII. Since then, Philadelphia has acquired a new quarterback, Jalen Hurts, as well as a new head coach, Nick Sirianni, making them a far different team than before.

One of the biggest storylines highlighted in this year’s Super Bowl is the famous Kelce brothers going head-to-head. Travis Kelce is the starting tight end for the Chiefs and is a six-time pro bowler. Jason Kelce is the center for the Eagles and is a two-time pro bowler who is often considered the backbone of the Eagles’ star-studded offensive line. Raised in Cleveland, Ohio, the brothers played football together at the University of Cincinnati and were drafted into the National Football League just two years apart. Today, the brothers co-host the “New Heights” podcast and are vocal about their sibling relationship.

The festivities for the Super Bowl have already kicked off, with media days having started Monday, Feb. 7. The highly anticipated Super Bowl Halftime Show will feature Rihanna. No matter the outcome, NFL fans are suspected to be in for an electric afternoon of championship football.

Contact the author at howlstaffwriter@wou.edu

A Closer Look at Lana Del Ray

Written by: Nicholas Sarysz

Lana Del Rey is an American singer, songwriter and record producer, whose real name is Elizabeth Woolridge Grant. Del Rey rose to fame in 2011 with her debut single “Video Games” and, shortly after, the album “Born to Die.” She is most well known for her melancholic style of pop music.

The artist was born into an upper-middle-class family in upstate New York in the 1980s. Growing up singing in church, Del Rey was later sent to a boarding school as a teenager for her deviant behavior. It wasn’t until a couple of years after she finished school that she started her music career.

Del Rey has received both critical acclaim and criticism throughout her career. Many dislike her because of her image and persona — which they view as inauthentic or manufactured. Others take issue with her lyrics and the themes she often explores, such as Hollywood glamor, sadness and drug use.

Del Rey’s  biggest criticism early  in her career came from many questioning her authenticity. Despite being labeled as an indie artist, her 2008 debut EP, released under the name “Lizzy Grant,” was produced by well-known figure David Kane. When she later changed her stage name to Lana Del Rey and moved to London after a failed album in 2010, the internet quickly flooded with claims of her new persona being fabricated by label executives.

Despite the criticism, Lana Del Rey has grown to become an incredibly successful and influential artist. Her music has been praised for its haunting beauty, melancholic lyrics and vintage aesthetic. Her albums have topped the charts in multiple countries and sold millions of records worldwide. She has won several awards and has gone multi-platinum with many of her albums — solidifying her place in the music industry. 

Whether or not Lana Del Rey’s image and persona are authentic is irrelevant. What matters is the impact she has had on the music industry and the emotions her music evokes in her listeners. Love her or hate her, there’s no denying that Lana Del Rey is a unique and impactful artist.

Contact the author at howlstaffwriter@wou.edu

Students Watercolor Show

Written by: Gretchen Sims

Jan. 20 wrapped up the most recent student exhibit in the Instructional Technology Center. The works from the student watercolor show showed off the incredible talent of Western’s student artists. 

The exhibit was an exciting first for some students. Quinlan Wedge, an artist displayed in the show, said, “It felt rewarding to have my art displayed in the ITC gallery. I have had a couple pieces displayed in other places, such as a show in my hometown and a winery show, but it’s special to see my art made at WOU in an official WOU gallery space. I’m not graduating this year, but it feels full circle, you know?”

An interesting tidbit about this exhibit is that these pieces were curated from the same class assignment.

“My favorite aspect of the course was how much artistic freedom we were all given,” said Jude Bokovoy, a senior with a major in communication studies and a minor in art & design. “As you can see throughout the exhibit everyone’s artwork is drastically different from one another, can you believe we all had the same assignments?”

This exhibit was Bokovoy’s first show. 

Bokovoy added, “Honestly, it was a little intimidating having my artwork displayed at first. I originally took this course for fun, unlike the incredibly talented art majors that were the vast majority of the class. Therefore, I wasn’t too focused on the final product, instead, I was devoted to applying all of the techniques that were being taught. At the end of the day, I am very happy that I was able to have my work displayed in a gallery for the very first time.”

This exhibit was not only a vibrant display of the talent in the Western community, but it was also a chance for budding and experienced artists alike to convey heartfelt messages through their works.

“I’m regularly reforming my ideas about my art and what I want it to be, but something that has always remained true is that I want the viewer to find joy in it. Art can mean anything you want it to, and I’d rather look for things that make me feel happy and remind me of childhood than things that make me scared or uncomfortable. Of course, that type of art has value too, but I’m just not one of those artists!” said Wedge. 

Be sure to look out for future upcoming exhibits to check out the incredibly skilled artists that Western galleries are so incredibly honored to host. 

Contact the author at howlentertainment@wou.edu

Sending Subjects

Written by:Jude Bokovoy 

Been waiting for a topic to be discussed in the lifestyle section of the Western Howl? Wait no longer. Shoot an email to howllifestyle@mail.wou.edu and see it in an upcoming edition. Whether seeking advice or information regarding a particular topic or trend, the staff over at the Howl appreciate any and all student suggestions. Send in ideas for next week’s issue. If one is feeling up to the task, every student is welcome to pitch an idea to write themselves as a freelance writer. 

Contact the author at howllifestyle@mail.wou.edu

Glamorous Gallivanting

Written by: Jude Bokovoy

Running out of activities to do with friends? Check out the list below for some inspiration for the next girls night.

Holiday — Valentine’s day is just around the corner. Celebrate one’s most beloved friends by having a sleepover. Come in Valentine’s pajamas, bring heart-shaped charcuterie boards, make pink cocktails and watch romantic movies all night long.

Spa — Spend the night in face masks, painting nails and sipping on a sparkling chilled drink.

Movie — Is there a new movie coming out that all of one’s friends are wanting to watch? Better yet, is there a movie series to dedicate the evening to?

Get drinks — This is a great activity to do with a new friend. There is no time commitment or agenda. One could get well drinks and do karaoke at a bar in town, or if classy cocktails are of interest, there are plenty of places to visit in Salem.

Make vision boards — Not only are they fun to make, this activity also gives the opportunity to learn more about one another. When finished, each person can give a mini presentation about their board. 

TV show premieres — Television series that release an episode each week are a great way to dedicate a day to spending quality time with friends. Popular shows of this kind include “The Kardashians”, “Love is Blind” and any series within “The Bachelor” franchise.

Appetizers — Having each person bring an appetizer is a great way to exchange recipes and try something new. If there are enough people, there could be enough food to count as a whole meal.

Powerpoint — Find something one thinks is funny or is passionate about to give a presentation on. Get creative with layouts, pictures and graphics.

Art — Having a little project to do can be relaxing, encourage bonding and can even act as a creative outlet. Plus, it will provide a physical object to use as a decoration — coupled with a good memory of being with friends.

Making a dish together — Making a meal or dessert takes a good amount of time and can be customized. There are a number of options. Classics include mini pizzas, baking and decorating cookies or a cake.

Games — There are so many games to choose from; chances are there are already a few in one’s home. Card, board or personal question games such as “For the Girls,” are all great options that could be played for hours.

Happy hour — Most restaurants have a happy hour menu early in the evening and last hour of the night. Mix and match drinks and appetizers to share with friends.

Go to a game — Get out of the house by going to see the Blazers or stay close to home by going to a Western home game.

Theme — Have a tv show, trend or even a color that the group is currently obsessed with? Make it a girls night by dressing up, bringing snacks and doing activities related to the theme.

Make bucket lists — These don’t need to be generic. Really put some thought into a personalized bucket list. They don’t need to be things to check off before one’s expiration date. They could be lists to complete before graduation or even a list of activities to do with one’s group of friends.

A night in the city — Feeling ambitious? Drive out of town to a nearby city such as Portland. There are plenty of places to have dinner, go out for drinks and much more. If one is feeling extra spontaneous, book a cheap place to stay. In the morning, go out for brunch before heading back home.

Contact the author at howllifestyle@mail.wou.edu

Staying Healthy During Cold and Flu Season

Writtten by: Nicholas Sarysz

All year long, leading a healthy lifestyle is important, but during the cold and flu season, it becomes even more essential. Maintaining good physical and mental health can strengthen one’s  immune system and lower one’s risk of illness. Here are some suggestions to keep oneself from getting sick this winter.

Eat a healthy, balanced diet — Eating well is essential for maintaining a robust immune system. Ensure that one’s diet is rich in fruits, vegetables, whole grains and lean proteins. The vitamins and minerals in these foods help to support one’s immune system. Increase consumption of immune-boosting foods like green tea, garlic and ginger.

Drink enough water — Keep one’s body hydrated by drinking enough water throughout the day. This will help to keep one’s immune system strong. Aim for eight glasses of water or more each day.

Exercise regularly — Routine physical activity is crucial for overall health and can help boost one’s immune system. Aim for 30 minutes or more per day of moderate exercise. Exercise can boost immune cell circulation throughout the body and lower stress levels, which can impair immunity.

Get enough sleep— A sound immune system depends on getting enough sleep. To assist one’s  body in relaxing and recharging, aim for 7-9 hours of sleep each night.

Control stress — Stress can impair one’s immune system and increase one’s susceptibility to disease. Try to reduce stress levels by exercising or using relaxation methods like yoga or meditation.

Avoid unhealthy habits — Immune systems can become weakened by bad habits like smoking, binge drinking or a sedentary lifestyle. Make an effort to break these habits and choose healthier alternatives.

Wash hands frequently — Hand washing is one of the most efficient ways to stop the spread of germs, so do it often. Wash one’s hands thoroughly, especially after being in a public area or after blowing one’s nose, for at least 20 seconds with soap and water.

Disinfect surfaces —The flu and cold viruses can survive for several hours on surfaces. To help lower the risk of infection, regularly disinfect frequently touched surfaces like doorknobs and keyboards.

Avoid close contact with sick people — Avoid being in close proximity to sick people one knows. If one must be in close proximity, put on a mask and frequently wash one’s hands.

In conclusion, maintaining a strong immune system and avoiding illness during the cold and flu season depends greatly on caring for one’s physical and mental health. By adhering to these recommendations, one can help prevent illness and maintain good health throughout the winter.

Contact the author at howlstaffwriter@wou.edu

It’s About Time

Written by: Jude Bokovoy 

The life of a college student can get plenty unorganized when time management skills aren’t in one’s toolkit. Skip the stress by adding these three suggestions to one’s daily routine and get back on track today.

Set a sleeping schedule — Of course, it’s best to wake up early to be one’s most productive self. But it’s much more than that. In reality, if one wakes up at 7 a.m. but doesn’t go to bed until 2 a.m. it wouldn’t be good. This is why setting up a sleeping regimen can be crucial to success. Ideally, one should be getting eight to ten hours of sleep each night. It can be okay to get less but definitely not more. Although it may seem like the healthier option to sleep more, sleeping too much can lead to a lack of energy throughout the day. If one goes to bed at 11 p.m. and wakes up at 7 a.m., it would be the perfect amount of rest, while giving the opportunity to knock out some tasks in the morning.

Leave early — The main reason why people find themselves arriving late to their plans is because they didn’t give themselves enough time to get there. To ensure timeliness, give oneself 10 minutes or more of breathing room. Let’s be real, it’s better to arrive early and watch TikToks in one’s car than to be late to an appointment for something as trivial as scrolling too long before one’s departure.

Have a planner — This cannot be stressed enough. Being able to see one’s entire week laid out on paper is a blessing.. Keeping a planner updated can allow one to keep up with assignments, fill in unexpected plans, plan far out and feel more relieved when seeing everything laid out. There is an abundance of options to choose from when it comes to layout, size, space and whatever else one can think of. Outlet stores such as T.J. Maxx and Marshall’s have many options at a great price.

Contact the author at howllifestyle@mail.wou.edu

Recap of the 16th Annual Martin Luther King Jr. Week

Written by: Mirella Barrera-Betancourt

To honor and remember Dr. Martin Luther King Jr., Western and Student Engagement partnered with the City of Monmouth to bring a week of celebratory events to the community. This year, MLK Week marked the 16th anniversary of celebration at Western and ran from Monday, Jan. 16 through Friday, Jan. 20. 

On Jan. 16, amidst a three-day weekend, Western students were encouraged to appreciate and reflect on the efforts of the civil rights leader via participation in a day of service. The event was not specifically geared towards members of the Western or Monmouth communities, but for those wanting to give back to the elderly and/or disabled Monmouth residents through community service. Participants of the service day assisted in projects ranging from yardscaping, housework and graffiti removal.

Justin Sunada, Assistant Director for the Center for Professional Pathways, played a significant role in making the service event happen. According to Sunada, he had pitched the idea of a community service event at a monthly meeting for the Monmouth Business Association. Sunada, alongside City of Monmouth’s Director of Community and Economic Development, Suzanne Dufner, immediately began the process of brainstorming ideas for service projects.

Sunada states, “Doing more with the City (of Monmouth) and getting students off campus as much as possible has always been a goal for us so the timing was just right with this event.” 

Approximately 40 individuals — from students, faculty, community members and City of Monmouth employees — participated in the Day of Service, making it a successful first event to kick off MLK Week.

On Tuesday, Jan. 17, the Black Student Union took over for the remainder of the week. Running from 5 p.m. – 6:30 p.m., BSU invited students to join them in the creation of their very own dream board. The event participants explored individuality while reflecting on their own personal and/or professional dreams.

On Wednesday, Western students sat for a panel discussion led by Western Professor Mike Wilson surrounding the topic of some of Dr. King’s lesser known statements and aspirations. This event, titled “Sincerely: Reading and Discussion,” was hosted by BSU and was made possible by Maya Hopwood, Deshaun Stevens, Amari Hendrix, Dawn Johnson and Western Professor Mike Johnson.

On Thursday, Western and BSU had the honor of welcoming Dr. Lakeya Omogun as their 16th annual MLK Week keynote speaker. Dr. Omogun — a Nigerian artist, scholar, writer and speaker — gave a moving speech to honor Dr. Martin Luther King Jr. This event took place in the Pacific Room of the Werner University Center and was free for all students.

“The turn out for the Panel “Sincerely” was way more than expected!” said Hopwood. “We felt that people appreciated hearing our views on MLK’s writings and I hope our main message of ‘it’s not over yet and it will take EVERYONE to lead this charge’ really got across.”

This year, Western hoped to raise a total of $2023 in fundraising, which would directly benefit Abby’s House’s Basic Needs Fund and Care Cupboards — a free service available for students, providing snacks, school supplies and menstrual hygiene products. 

There were three ways students could raise money for Abby’s House, one of which was by making a donation directly through the WOU Foundation page. Students could also raise money by participating in pay-to-play table carnival games or through participation in the “Pie Your Professor” event.

Although the initial goal of $2023 was unmet, Western was able to raise $1283 towards assisting and meeting students’ basic needs. 

Contact the author at howlnews@wou.edu

Western’s Athletics Celebrate 50th Anniversary of Title lX

Written by: Mirella Barrera-Betancourt

On Jan. 28, Western’s athletic teams celebrated the 50th anniversary of the long-standing federal civil rights law, Title IX.

For those unfamiliar with the law, Title IX of the Civil Rights Act of 1964 prohibits sex-based discrimination — including pregnancy, gender identity and sexual orientation — in educational institutions that receive federal funding. In 1972, Title IX was enacted as part of the revised Education Amendments, which acted to update the previous Civil Rights Act of 1964 which contains no mention of educational discrimination.

The opening of the Title IX text is as follows:

“No person in the United States shall, on the basis of sex, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any education program or activity receiving Federal financial assistance.”

According to the National Collegiate Athletic Association, approximately 44% of student athlete opportunities go to women. This is a significant increase since pre-Title IX, a time where only 15% of college athletes were women. 

The 50th anniversary celebration was held in conjunction with Western’s women’s basketball game against Saint Martin’s University. 

As a reminder, Western holds its own policies and procedures regarding sexual harassment and sexual misconduct under the guidance of the Title IX team. 

All students who witness or become subject to sexual misconduct or harassment are thereby required to report all information to the Title IX coordinator. Students can file a report related to sexual harassment and/or sexual misconduct with the Office of Diversity, Equity, and Inclusion.

A List of Ways to Spend Time Alone

Wrtten by: Mikayla Coleman

Feeling disconnected from oneself? Noticing codependency on significant people in one’s life? Use this list of ideas to spend some quality time with oneself — allowing for growth, reflection and heightened confidence in one’s identity and place in the world. 

Take a hike. Monmouth has many nice places to walk, whether one is looking for a long trek or a short stroll. If one wants to get out of their comfort zone, Riverfront Park in Salem is a great choice for a change of scenery even in the colder months. Bundle up, get moving and breathe the fresh winter air. 

Try meditation. Depending on what level one is starting at, there are many options to try meditation. Those who identify as beginners can find great guided meditations and breathing exercises on Youtube. 

Visit an art gallery. There are many unique art galleries with rotating displays within Monmouth’s vicinity. Some in the Salem Area include Ernie and Gray, Salem on the Edge or the concrete gallery tucked in the back of the small, but amazing art supply store, the Art Department, located in the heart of downtown Salem.

Watch a thought-provoking documentary. Believe it or not, there are some documentaries that do not fall under the true crime umbrella. Some interesting documentaries that can be streamed on Netflix include “The Mind, Explained,” “How To Change Your Mind,” or “Human: The World Within.” 

Play a wholesome video game. Sometimes there is nothing better than cuddling oneself in a comfy blanket and playing some video games. Nintendo in particular has a lot of options that abstain from obsessive violence and fill one with that blissful childhood nostalgia, such as all of the variations of “Animal Crossing” or “Mario Kart.” Another good cross-platform option is “Stardew Valley.” 

Do a digital declutter. Take a minute to finally pay attention to those disregarded text messages and emails. Take a look at one’s computer desktop and remove any old screenshots or non-important files. This small gesture can make a huge difference — when life becomes busy, it will be well worth it to have those things organized. 

Contact the author at howleditor@wou.edu




Self Care Suggestions

Written by: Jude Bokovoy

Self-care can mean a variety of things to any given person. At its core, self-care is taking time to work on oneself. Whether it’s self improvement, unwinding or picking up the pieces of an emotional week, self-care is always there to help. Here are some things to add to one’s agenda recommended by fellow Western students: 

Activities

  • Drinking tea
  • Napping
  • Reading
  • Making an iced coffee
  • Doing daily skincare routine
  • Working out
  • Worship
  • Relax while listening to music
  • Time with pets
  • Paint night 
  • Meditation
  • Everything showers
  • Cleaning room

Products

  • Guasha-ing using  “The Ordinary” face oil
  • Face masks
  • Exfoliating cleanser 
  • Glow recipe Watermelon glow Niacinamide dew drops
  • Paula’s Choice 2% BHA liquid exfoliant
  • Ice roller
  • “Aquaphor”
  • Truly Black Jelly body serum
  • “Good Molecules” Hyaluronic acid serum
  • “Good Molecules” Hyperpigmentation serum
  • Hydrating under eye masks
  • Neutrogena oil free moisturizer
  • Fuzzy bow robe headband 

Books

  • “The Alchemist” by Paulo Coelho is about a young Andalusian shepherd who is longing to search the Earth for the most magical treasure anyone has ever discovered. While traveling in Egypt, he finds himself face to face with the alchemist. 
  • “All the Light we Cannot See” byAnthony Doerr is set in France during World War II. A blind French girl and German boy spend time together during the travesty. 
  • “Love Hypothesis” by Ali Hazelwood introduces two scientists who enter a fake relationship to study love but end up falling for each other, thus altering their experiment. 
  • “Things I Never Got Over” by Lucy Score follows a middle aged woman whose life is falling apart after running away from the altar. 
  • “It Ends with Us” by Colleen Hoover is about a young woman named Lily who meets a surgeon that appears to be the man of her dreams. 
  • “It Starts with Us” by Colleen Hoover shows the main character Lily and her young love Atlas trying to restart their relationship as adults. 
  • “Daisy Jones and the Six” by Taylor Jenkins Reid is about the popular (genre) band and their 60’s inexplicable breakup from the lead singer’s point of view.
  • “Malibu Rising” by Taylor Jenkins Reid tells the story of a family’s decision of what to take and leave from the people who made them. 
  • “The Inheritance Games” by Jennifer Lynn Barnes depicts a teenage girl that mysteriously inherits most of a multi-billionaire’s wealth and property without having any correspondence with the billionaire’s family.
  • “You are a Badass” by Jen Sincero guides one through how to live life to the fullest.
  • “Archer’s Voice” by Mia Sheridan is about a woman trapped in a horrific memory, but her true love proves to be the key to her own freedom.
  • “Atomic Habits” by James Clear guides one through how to change habits and make each day a little bit better. 
  • “It Happened One Summer” by Tessa Bailey is about a young woman whose mistakes land her in her hometown in the summer. 
  • “Three Women” by Lisa Taddeo is a long term study on three women regarding their relationships, coupling and desires. 
  • “Everything I know about Love” by Dolly Alderton is a memoir dedicated to navigating her early twenties.
  • “The Charm Offensive” by Alison Cochrun introduces Charles Winslaw after leaving his tech company. Winslaw tries to eradicate his image by becoming a contestant on a bachelor-esque dating show. 

Contact the author at howllifestyle@mail.wou.edu

Beautiful Board

Written by: Jude Bokovoy

Creating a personalized vision board is the perfect way to get a sense of what is truly important and explore what one’s goals are. Plus, it can be a great way to have a relaxing time making the masterpiece to display. The board can consist of yearly goals, futuristic goals or the curation of  one’s overall lifestyle. There are many routes to take when laying out one’s board. Here are some suggestions to get started.

Routine — What are some things that would help life be more motivating and organized? Whatever that may be, glue it down. Examples may include a skincare routine, using a planner or making one’s bed. 

Dream pet — Who doesn’t have their ideal pet ingrained in their head?

Trips — There are so many places to go around this beautiful planet, where would one like to start? Adventuring just around the corner, simply going home for a weekend or a special place on the bucket list are all good options.

Affirmations — Be kind to oneself. Even just a few words of encouragement can work wonders when received each day while looking over one’s board.

Little things that make one happy — Whatever that may be, make sure to include it. Flowers, iced coffee or butterflies — there are no limits. 

Fashion — Everyone has some clothing items they wished were in their closet. One could go that particular route or select pictures of a certain style to include within their board. 

Career — Adding one’s desired career can help with motivation when taking difficult courses. After all this is why most pursue a degree.

Home — Is there a kitchen or bedroom aesthetic that one’s been daydreaming about? 

Activities — Ask oneself what one wants to do more often. Going on picnics, walks or reading are all great ideas to include. Including it in the board could be just the thing to inspire one to get out and do it. 

Intentions — What impressions does one want to leave behind? Place a few key words down to help focus on what is important.

Plans to look forward to — The board doesn’t have to be all about the future. Place some exciting trips and events that are in one’s grasp.

Health — What would be beneficial to one’s health? Well balanced meals, working out or a skincare routine are all good ideas to consider adding.

Encouraging quotes or scriptures — Add some pick-me-ups to help boost each day. 

Help make the world a better place — Whatever one feels inclined to do, place it on the board. Examples are volunteering or simply working on being a kinder person to those one is surrounded by.

Contact the author at howllifestyle@mail.wou.edu



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Western Oregon University in Monmouth, OR is located within the traditional homelands of the Luckiamute Band of Kalapuya. Following the Willamette Valley Treaty of 1855 (Kalapuya etc. Treaty), Kalapuya people were forcibly removed to reservations in Western Oregon. Today, living descendants of these people are a part of the Confederated Tribes of Grand Ronde Community of Oregon and the Confederated Tribes of the Siletz Indians.

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