Mount Hood

Mealtime should be spent together

Written by: Nicholas Sarysz

Be it at a dining hall, or one’s own dining room, dinnertime routines vary drastically for everyone. While eating at a dining hall every evening is a unique situation, those that live with friends or family off campus are more likely to have a set routine, though that is not always the case. Those that do have family or friends that they live with should consider carving out time to eat with one another.

The ritual of having dinner together with family and friends has persisted for many years. With our hectic modern lifestyles, it can be easy to neglect this significant ritual, but there are a number of advantages to sharing a meal with friends or family for our mental, emotional and physical health.

A meal together with loved ones might be a chance for deep dialogue and greater communication. It provides a space for everyone to express their opinions and experiences, listen to one another and learn from one another while eating together. Over a meal, individuals can increase their understanding of one another and develop our bonds with each other, fostering a sense of connection and community that can have a positive impact long after the meal is finished.

Togetherness over dinner can also promote healthy eating practices. When we eat by ourselves, we could be more likely to select convenient food or eat without paying attention to the foods or portions we consume. In contrast, Yet,  eating with others can inspire and hold people accountable for their food choices. Sharing a meal with others can also motivate us to adopt mindful eating practices, such as slowing down and savoring each bite.

After a stressful day, sharing a meal with people can also help us relax and reduce stress. We can be more in the present and concentrate on appreciating the company of those around us when we take a break from devices and other distractions.




Contact the author at howlstaffwriter@wou.edu

Scrumptious Student Suggestions

Written by: Jude Bokovoy

Show some love to local businesses by grabbing a bite to eat this week. Switch things up and try another student’s order at any of these restaurants. 

To participate in the next student survey, follow the Western Howl on Instagram @thewesternhowl.

The Sippery 

Vanilla latte — espresso, milk and vanilla syrup.

Iced white mocha with oat milk — espresso, oat milk and white chocolate over ice.

Green Peter — matcha, milk and peach syrup.

Blended chai latte — chai tea base, milk, ice blended.

Dirty chai with white coffee — chai tea base, milk and white espresso. 

Pendleton — chai tea base, milk and espresso.

Pendleton with brown sugar and almond milk — listed above with the addition of brown sugar syrup and substituting regular dairy milk for almond milk. 

Pendleton with oat milk and toasted marshmallow — a Pendelton with oat milk and toasted marshmallow syrup.

Pink Lotus with strawberry and pomegranate — Pink Lotus, strawberry and pomegranate syrup over ice. 

Smoothie —  strawberry, peach, blueberry, marionberry or banana are offered, along with a variety of milks and juices. 

Scone — gluten and dairy-free baked goods are supplied by Crumble & Glaze.

Veggie bagel —  choice of bagel toasted with hummus, cucumber, roasted red bell peppers, pickled red onions, arugula and their house peppered honey.

Signature bagel —  choice of bagel toasted with cream cheese, avocado, tomato, bacon and everything bagel seasoning. 

BTA bagel sandwich, substitute pesto for mayo — choice of bagel, bacon, tomato, avocado, mayo and arugula. 

Ham, egg and cheese sandwich — choice of bagel with ham, egg and cheddar cheese.

Bugles

Monthly menu — each month the Bugles staff comes up with a special drink menu that will be served throughout the month.

Cheese bagels — cheddar cheese bagel toasted with cream cheese. 

Iced French Kiss — espresso, milk, French Vanilla and coconut syrup.

Apple crumble muffin — a big muffin filled with thinly sliced baked apple, crumble and drizzle over top. 

Grain Station

Cinnamon roll french toast — original french toast with cinnamon roll toppings.

Grilled Turkey and Bacon Sandwich — turkey, bacon, swiss cheese, tomato and mayonnaise with grilled sourdough bread. 

Patty melt — smashed patty, cheddar cheese, tomato and grilled onions between two slices of marble rye. 

Chicken fried steak with chorizo gravy — this student adds a side of bacon and makes it a breakfast sandwich.

Pulled pork fries — pulled pork, cheddar cheese, bacon and jalapenos over fries topped with apricot barbeque sauce.

Grilled chicken wrap with no bacon, add avocado — Grilled chicken, cheddar cheese, lettuce, tomatoes, avocado and Sriracha ranch wrapped in a flour tortilla. 



Starduster Cafe

Country skillet — eggs, chicken fried steak, cheddar cheese topped with gravy.

Anything on the light eaters menu — their breakfast menu with smaller portions for a cheaper price.



Casa Burrito

Carne asada street tacos — carne asada on two corn tortillas with build-your-own toppings, including cabbage, lime, cilantro and a variety of homemade salsas. 

Taco Tuesday — each Tuesday four kinds of street tacos are $1.50 each.

Chicken quesadilla — a blend of cheese and chicken between two grilled tortillas. 

Al pastor tacos –- Al pastor on two corn tortillas with build-your-own toppings, including cabbage, lime, cilantro and a variety of homemade salsas. 



Koyotes Tacos

Carne asada fries — carne asada, beans, sour cream and a blend of cheeses over crispy fries.

Carne asada tacos with rice and beans — carne asada street tacos with a side of rice and beans.

3 mini chorizo tacos with a horchata — two mini corn tortillas filled with chorizo, white onions and cilantro, with a horchata, a drink made from rice, milk, water, sugar and cinnamon.

Momiji Sushi 

California roll — cucumber, crab salad and avocado.

Edamame — steamed soybeans, topped with salt served in the pod.

Bento 3 — Chicken katsu, six piece Salem roll, tempura shrimp, house salad and white rice. 

Salem roll — avocado, cream cheese, surimi, deep fried and topped with spicy mayo eel sauce.

Blackened ahi tuna roll –- seared tuna, avocado, cucumber, cream cheese, sesame seeds, black pepper and ponzu sauce.

Vegas roll — smoked salmon, cream cheese, cucumber, spicy sauce, eel sauce and sesame seeds. 

Gyoza — Japanese dumplings filled with vegetables and chicken with gyoza sauce on the side. 

Sesame balls — Japanese pastry filled with red bean sauce covered with white sesame seeds.

Gilgamesh Brewing: The River

Pepperoni and pineapple pizza — pizza topped with pepperoni and pineapple. 

Gilga-Burger — cheddar cheese, lettuce, tomato, sliced dill pickles, and IPA aioli on a brioche bun. Served with fries.

Caesar salad with grilled salmon — chopped romaine lettuce, shredded parmesan cheese, house croutons, Caesar dressing and salmon. 

Metolius pizza — tomato sauce, basil and mozzarella cheese, topped with garlic-infused olive oil.

Yeasty Beasty

Drunken Goat — house pesto, mozzarella cheese blend, artichokes, wine-marinated mushrooms, fresh basil and goat cheese.

Pepperoni and pineapple pizza — pizza topped with pepperoni and pineapple.

Baked potato pizza — garlic olive oil base, mozzarella cheese blend, bacon, red onions, green onions and mashed potatoes.

Margarita pizza — tomato sauce, dollops of mozzarella cheese, grape tomatoes and fresh basil, topped with a balsamic reduction.

Build-your-own: this student orders their pizza with pesto, chicken, mushrooms, spinach and balsamic glaze.

Build-your-own: this student orders their pizza with pesto, sun dried tomatoes, kalamata olives, chicken and mozzarella cheese.

Habebah

Chicken plate — grilled chicken, garlic sauce and seasoned basmati rice, along with two sides.

Gyro plate — marinated lamb and beef drizzled with house Tzatziki sauce over seasoned basmati rice, along with two sides.

Student’s favorite sides — house hummus, house baba ganoush, pita bread and fries.

Baklava — phyllo pastry filled with crushed pistachios and honey.



Greece Lightning

Gyro — beef and lamb with tomatoes, red onion and Tzatziki sauce wrapped in warm pita bread.

Greek fries — fries topped with feta cheese, beef and lamb, greek seasoning and squeezed lemon juice.



Contact the author at howllifestyle@mail.wou.edu

Romen Recipes

Written by: Jude Bokovoy

If one doesn’t have at least three packets of Top Ramen in one’s cabinet, are they even a college student? Here are a few recipes to switch things up in one’s weekly ramen venture.

TOP OF THE MORNING

Start to finish: 15 minutes

Yields: 1 serving

1 pack of Top Ramen (discard seasoning packet)

3 cups water

½ teaspoon red pepper flakes

1 egg

2 slices of deli ham

½ teaspoon everything but the bagel seasoning

1 tablespoon olive oil

1 teaspoon sriracha 

Start by boiling water in a small pot with a lid. Once boiling, add noodles and cook for three minutes. While the noodles are cooking, heat olive oil in a large skillet and fry the egg. Once noodles are cooked, strain and set aside. Chop ham into small pieces. Scramble the egg and add seasoning. Place ham into skillet while separating egg into small pieces, this should take about a minute. Add noodles, stir until combined. Plate and add sriracha. 

SUPER SIMPLE

Start to finish: 12 minutes

Yields: 1 serving 

1 pack of Top Ramen 

3 cups water

1 egg

1 tablespoon olive oil

1 teaspoon sriracha 

1 teaspoon white sesame seeds

Start by boiling water in a small pot, then add the noodles. While noodles are boiling, fry an egg sunny side up with olive oil in a small pan over medium heat. When noodles are cooked, add to a bowl along with the seasoning packet, stir till combined. Place the sunny- side- up egg over top and sprinkle with sesame seeds. Drizzle with sriracha then serve. 

SOUP LOVERS

Start to finish: 12 minutes

Yields: 1 serving

1 pack of Top Ramen 

3 cups water

1 egg

1 clove garlic, minced

1 teaspoon mayonnaise

1 teaspoon chili oil

1 tablespoon green onion, chopped

Start by boiling water in a small pot, then add the noodles. While noodles are boiling, mix together the egg, garlic, mayonnaise, chili oil and green onion in a bowl. When noodles are cooked, add ¼ cup of the water to the mixture to cook the egg. Stir the mixture then immediately add the noodles in and enjoy. 

GETTING FANCY

Start to finish: 15 minutes

Yields: 1 serving

1 pack of Top Ramen (discard seasoning packet)

3 cups water

½ of a shallot, dice 

3 cloves of garlic, minced 

1 ½ tablespoons green onion, chopped

1 tablespoon sesame oil

2 teaspoons of soy sauce

Start by boiling water in a small pot. While waiting for the water to boil, prepare the shallot, garlic and green onion. Once the water is boiling, cook noodles for three minutes. Add the shallot, garlic and green onion into a small saucepan along with sesame oil over medium heat. After a minute, add soy sauce. By this time the noodles should be ready. Give the sauce a final stir then add in the noodles. Stir till combined. Plate and serve. 

Contact the author at howllifestyle@mail.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

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

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



A students’ tips for acing scholarship applications

Written by:Mirella Barrera-Betancourt

As of Nov. 1 2022, Western’s General Scholarship Application is open for students seeking financial aid for the 2023-2024 academic year, with a deadline of Mar. 1. If students are discouraged from applying for scholarships, they are not alone. Scholarships tend to be highly competitive, making it seem as if the odds of being awarded one are slim to none. Here are six tips to help make scholarship applications less daunting.

Make an impression. This may seem obvious, but the standard for neatness and specificity in scholarship essays is often ignored. These attributes encompass many aspects of the application process. When filling out scholarship forms, the key is to formulate a chain of working drafts, working off one form in order to perfect the other. When writing an essay, include concrete details and examples of one’s accomplishments. A good rule of thumb to make the writing process smoother is to include the standard “who,” “what,” “where,” “when” and “why.”

Create a list of your good traits. Today, there are scholarships available for nearly every individual trait, from nationality, one’s spoken languages, first generation students and students who are a part of the LGBTQ+ community. Students often believe that applying for a broader, general scholarship increases their chances of being awarded. However, students who apply for trait-specific scholarships have a smaller pool of applicants to compete against.

Apply for small awards. If there is a scholarship that fits one’s qualifications but is offering a small award, don’t overlook it. Small awards can add up quickly. In addition, small awards tend to have less competition than larger awards.

Take advantage of ScholarshipUniverse. ScholarshipUniverse, available through the WOU portal, includes an integrated search engine for more than 8000 scholarship opportunities. ScholarshipUniverse has an integrated questionnaire, which narrows down scholarships according to the student’s qualifications and individual traits.

Complete the full application, including the optional work. Many scholarship applications provide students with “optional” application materials, such as essays, letters of recommendation, or even something humorous, such as a joke. While it may sound exhausting to complete this additional and very much optional piece of work, it may increase one’s chances of being awarded against more qualified applicants who failed to complete it.

Reapply. Scholarships are not a one-time deal. Even if a student fails to secure financial aid from a particular scholarship, it is wise to reapply. In fact, the next application process will roll out much smoother than the first application process, considering the student is already well-versed in the process.

Contact the author at howlnews@wou.edu

Explore Next Door

Written by: Jude Bokovoy

Monmouth is at the center of an assortment of towns and cities, giving students an opportunity to explore different places, most of which are only a short drive away. Take a look at the list below for inspiration for one’s next day trip.

Dallas — Bike or walk along the Rickreall Trail System. This trail weaves in and out of trees, parks and along the creek throughout the town. For a bite to eat, go to Spoon N Folks Thai Cuisine for a thai iced tea, noodles or curry — all for a reasonable price. For students over 21 years of age, there are a few bars that have free pool nights as well as darts and karaoke. 

Salem — Try breakfast at Isaac’s Downtown for coffee, bagel sandwiches and pastries. Bush’s Pasture Park is a great place to take a peaceful stroll. The Riverfront Park is another great place for a walk; during the spring one can go down to the dock to feed grown ducks and baby ducklings, then head to Basil and Board for unique individual pizzas for lunch. Whether it’s the mall or a museum, both are great places to kill some time. Sip on a cocktail while sharing an appetizer with friends during happy hour at Ritter’s Housemade Foods. For dinner, have some tacos or pasta at the Masonry Grill.

Corvallis — Grab a cup of coffee and a plant at Greenhouse Coffee and Plants. Pick up a sweet or savory crepe at the Saturday Corvallis Farmers Market. For those who enjoy hiking or mountain biking, the Oregon State University McDonald-Dunn Research Forest is a great place to visit. Have a sandwich and side salad at downtown’s Bodhi Cafe and Bakery. Watch a movie at Darkside Cinema or roll a strike at Highland Bowl. End the day with a burger and fries at Bo and Vine Burger Bar.

McMinnville — This town is full of galleries for those who appreciate art. Those who are 21 and older can enjoy wine tastings and tours at a variety of wineries. Experiment with a variety of “tapas” at La Rambla Restaurant and Bar— warning, it can get pricey. Spend the rest of the time exploring all of the cute shops downtown. 

Lincoln City — The beach is a great place to fly a kite, find shells, explore and relax while watching the sunset. Order a burger and fries at HWY 101 Burger and play a game of pool. If shopping is a hobby, look no further, the Lincoln City Outlets are full of rare and popular stores. There are also lots of shops and restaurants to choose from when walking along the downtown strip. 

Portland — Drive an electric scooter along the riverfront while taking in the beautiful scenery and getting the city feel. Try creative sandwiches at Lardo for lunch. Explore the Alberta Arts District by going into small shops, visiting hidden food trucks then getting a scoop at Salt and Straw Ice Cream. Test one’s capacity for heat with a chicken slider and fries at Dave’s Hot Chicken. Portland has plenty of things to do, just search up one’s desires and chances are that Portland has it. 

Contact the author at howllifestyle@mail.wou.edu

Pleasing Pasta

Written by: Jude Bokovoy

Searching for a simple, quick and healthy pasta recipe? Take a gander at the recipe below to see if it sounds like it would be up one’s alley. 

LEMON KALE AND PARMESAN RIGATONI

Start to Finish: 15 minutes 

Yields: 2 servings

½ bag of rigatoni 

½ of a lemon

3 large kale leaves

4 tablespoons olive oil

2 garlic petals

5 tablespoons parmesan cheese

1 tablespoon seasonings of choice

Start by putting four cups of water into a pot over heat to boil. In the meantime, remove garlic petals from the clove. Smash petals with the back of a knife to flatten then place in a warm pan with two tablespoons of olive oil. When water is boiling, place kale leaves into the pot until soft. It should take around three minutes. When ready, put the kale leaves into a blender by using tongs, then add garlic and olive oil. Add seasonings then blend until smooth. Bring another four cups of water to boil then add pasta to cook. While pasta is cooking, add the sauce into a pan to reheat (if using red pepper flakes this is a great time to add them). Once pasta is done, add to the pan and fold until pasta is evenly coated. Plate then sprinkle with parmesan cheese. One can find a video tutorial on the Tik Tok account @justines.table.

Contact the author at howllifestyle@mail.wou.edu

Get to Work

Written by: Mikayla Coleman

First developed by psychoanalyst Carl Jung, shadow work is described by medicalnewstoday.com as a type of therapy that focuses on the shadow self — a hidden or repressed part of the psyche. The goal of shadow work is to combine the shadow self and the present psyche of a person so that repressed impulses can be managed in a healthy way. 

Listed below are a variety of shadow work journal prompts curated to encourage one to better connect with themselves, explore the depths of their history and become more aware of their unconscious mind. 

  • What do you need more of in your life? 
  • When are you hardest on yourself? Where do you think this stems from? 
  • What do you consider yourself to be morally passionate about? Why? 
  • How do you typically react when you are angry? Is this similar to individuals who have been in your life since childhood? 
  • What negative emotions do you avoid? Why? 
  • How do you want people to feel around you? 
  • What are you most passionate about? 
  • What drains you? What excites you? 
  • What are your priorities? 
  • If you could write a letter to a person who hurt you, what would you say? 
  • When did you recognize your parents/guardians are not perfect?
  • How much do you think you rely on external validation? How do you feel you could improve with this? 
  • What do you know today that you did not know about this time last year? 
  • What was your favorite activity as a child? Do you still participate in it? 
  • What things are you looking forward to in your lifetime? 
  • What are qualities and traits in others that you admire?
  • What does being confident look like? What does it feel like? 
  • How do you show compassion to others? How can you extend that same compassion to yourself? 
  • What emotions do you find hardest to accept? How do you handle these emotions? 
  • How do you handle change? Why do you think that is? 
  • How would you define your personal spirituality? 

Contact the author at howleditor@wou.edu

Easy Egg Bites

Written by:Mikayla Coleman

With a busy student schedule, it can be hard to remember to do basic tasks to take care of oneself. One meal that is often forgotten is deemed the most important meal of the day — breakfast. Use this recipe to make a quick and tasty breakfast on the go. 

Muffin Tin Egg Bites

Start to finish: 30 minutes

Yields: 12 Egg Bites

12 eggs

¾ cup turkey sausage

½ cup fingerling potatoes

½ cup shredded cheese of choice

Paper or silicone muffin tin liners

Preheat oven to 450℉. Cook sausage by heating a large pan. Once the pan is warm, break up the sausage into small pieces while cooking thoroughly throughout. When sausage is cooked, set it aside in a separate container. Steam fingerling potatoes and cut into half or quarter pieces and set aside. In a large mixing bowl whisk together the eggs and a variety of spices to one’s liking. Some options include paprika, parsley salt, garlic powder and pepper. Once eggs are thoroughly mixed, add cheese, potatoes and sausage and mix until well combined. Line a muffin tin with paper or silicone liners and fill with egg mixture, about ¾ full. Place in the oven for fifteen minutes, or until eggs are completely cooked through and solid. Store refrigerated in a tupperware to enjoy for up to five days. 

Contact the author at howleditor@wou.edu

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Monmouth OR 97361

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Western Oregon University’s Land Acknowledgement
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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