Mount Hood

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



Momentum builds for “Greater Idaho” Movement in Eastern Oregon

Written by: Mirella Barrera-Betancourt

Senate Joint Memorial 2 —more popularly dubbed the “Greater Idaho” bill— was introduced to the Oregon legislature by Republican Sen. Dennis Linthicum on Jan. 10.​​ 

If passed, the bill will seek out discussions regarding readjustments and relocations of Oregon and Idaho state lines. The bill will not set the secession into motion.

Fifteen eastern counties have been proposed to move to the state of Idaho — together, they take up approximately 65% of Oregon’s land mass and roughly 9% of the population. As of Jan. 11, 2023, 11 of the 15 Eastern Oregon counties have already voted in favor of joining Idaho, including Klamath, Lake, Union, Grant, Sherman, Morrow, Wheeler, Baker, Malheur, Jefferson and Harney. Wallowa County is next in line to vote on the prospect of joining Idaho in their upcoming May election.

The idea behind the “Greater Idaho” bill initially began with the “Greater Idaho” movement — or “Move Oregon’s Border for a Greater Idaho” —  in early 2020, led by Mike McCarter from La Pine, Oregon. The movement’s aim was to convince Oregon legislatures to readjust the Oregon/Idaho border to move conservative Eastern Oregon counties into the state of Idaho — a largely Republican state — in an effort to realign cultural differences.

“Eastern Oregon is culturally, politically, (and) economically much more similar to Idaho than it is to western Oregon,” said Matt McCaw, a spokesperson for the “Greater Idaho” movement. “Our movement is about self-determination and matching people to (the) government that they want and that matches their values.”

Oregon has a long-standing history, with its border set almost 200 years ago. However, McCaw argues that the border was enacted at a time with no cultural and political divisions.

“The policy and the government that works for western Oregon, that western Oregonians want, does not work in eastern Oregon and it’s not what eastern Oregonians want,” said McCaw.

As the “Greater Idaho” movement gains momentum across much of the Eastern Oregon counties, many Oregon residents are left questioning whether such redistricting is likely.

McCaw is confident, stating, “We absolutely believe this is possible … If that does not happen this session then we will keep trying in the next session.”

This is not the first time discussions have occurred regarding changes in state boundaries. 

In 1958, the Oregon boundary between the state of Washington was slightly amended, known as the Senate Joint Resolution 10. The measure authorized the modification of Washington state boundaries along the Columbia River.

According to “Greater Idaho” official website, there are two phases to the movement, the second which includes the eventual merging of Northern California into Idaho’s state line. Northern California counties included in the proposal include all or parts of Siskiyou, Shasta, Tehama, Del Norte, Modoc and Lassen. Such planning, however, would be part of a future phase.

For more information about the “Greater Idaho” movement, visit their official website at www.greateridaho.org, or read the Senate Joint Memorial 2 bill at https://olis.oregonlegislature.gov. 

 

Contact the author at howlnews@wou.edu

Western Oregon University turns 167

Written by: Mirella Barrera-Betancourt

On Jan. 18, Western celebrated its 167th birthday with a small commemoration on the second floor of the Werner University Center.

A table was set up from 11 a.m. – 2 p.m., complete with cupcakes and a poster board where students could share a thing or two on what they love about their campus. 

In 2022, Western’s mascot, Wolfie, made his debut appearance at Western’s birthday celebration after having undergone a serious makeover. The change in appearance was enacted in order for Wolfie to more accurately mirror his look in Western advertisements and merchandise.

Although Wolfie could not make it to the event this year, students were nevertheless invited to have their photograph or polaroid taken by a photographer in front of a balloon backdrop.

For a brief history of Western, it was Jan. 18, 1856 — 167 years ago — when 11 Disciples of Christ pioneers signed the charter that established Western Oregon University, then Monmouth University. The founders of Western continue to be honored today; a plaque depicting their image hangs in the lobby of Campbell Hall.

Western’s birthday also brings remembrance to the 24 Presidents in Western’s history, many of whom’s memory remains in the buildings and establishments on campus.

So far in Western history, this is the second birthday celebration hosted by Student Engagement, with more to come in the future.

Contact the author at howlnews@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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