Mount Hood

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

Make 2023 your Best Year Yet

Written by: Jude Bokovoy 

2023 may mean many different things to people. This could be your graduation year, the year one gets their first apartment, or any other milestone, however, it can also bring a lot of uncertainty. Start the new year on a high note with these helpful tips below. 

Clear one’s mindset — Whether it’s core values, passions or aspirations — focus on what is important. Three ways that can help one get into a clear headspace is through meditation, prayer or brainstorming.

Get organized — This can be a key component of staying on track and motivated to pursue each day with confidence. Having a planner can help one stay on top of tasks throughout the week while adding unexpected agendas. Getting into a routine is also a great way to get back into the swing of a busy schedule.

Make plans — Get out there. Keep up with relationships by setting aside time to do activities with the people that mean the most to you. This could be as simple as going to a Western home game or as adventurous as taking a trip.

Have the conversations one’s been putting off — At times it can be difficult to start a serious conversation, especially one that has been cast aside. It is important for oneself and the people involved to know what’s truly going on. Whether it is standing up for oneself, starting a relationship or asking for a raise. Who knows? The other person may just be thinking the same thing. 

Do everything wholeheartedly — Narrowing down one’s schedule to their passions and needs can allow the opportunity to put their all into tasks. Putting one’s full effort into their schoolwork, job or sport can help gain achievements, open doors and exude more passion. 

Experiment with classes — There are so many different courses provided by Western. Some intriguing courses may fall outside of one’s major or minor requirements. Fear not, Western’s team of advisors do an excellent job at moving courses around to fit one’s desired outcomes. So take those classes and learn about areas of interest. The knowledge can easily be beneficial later on in life, and you may find a new academic passion.

Get on top of one’s degree tracks — Because Western allows independence when it comes to planning out one’s schedule, it can be easy to fall behind. This is why it is important to make sure one is taking the correct amount of courses each term to graduate according to their plan. Take prerequisites for required courses, take courses that apply to one’s desired career and experimental interests, as well as leaving room for light terms for one’s busy seasons outside of school. 

Set goals — When setting goals, make sure that they can be achieved independently. People may often rely on other people to reach their goals unknowingly. To avoid doing this, one can alter their goals from “win our next game” to “shoot seven three-pointers,” or “make more friends” to “put oneself out there” and so on. No goal is too big or  too small, all that matters is that it pushes one and gives one something to look forward to. 

Contact the author at howllifestyle@mail.wou.edu

The Functionality of a Cat

Written by: Nicholas Sarysz

While dogs may be man’s best friend, what if that man is an introvert? This is where the vainglorious cat comes into play. Many would associate a cat with the ideas of playing, cuddling, purring and cuteness. As a devoted cat owner myself, I can assure anyone that those ideas are mostly bulls–t.

For example, my 3-year-old orange tabby —Moe, whom I often refer to as Boba— could be described using far different attributes. While Moe is cute, his desire for play only comes at the most inconvenient times possible, while also including wanton destruction and incredible unpredictability. Similarly, his need for human contact is inversely proportional to the availability of any humans around him. He is also odd in the fact that his purrs usually come when he is visibly confused or distressed.

This begs the question, what is the functionality of having Moe as my beloved companion? Moe takes up a disproportionate amount of my monthly food budget, needs his litter box scooped every day and refuses to allow me to eat or sleep peacefully. To almost any sane person, he would be a detrimental existence. But f–k ’em if they can’t take a joke, because I would take a bullet for this cat.

Arguably, Moe will always have more negatives than the contrary, but he isn’t all bad news. For starters, he seems to have picked me over my significant other as his “person”. 

The perks for this include Moe following me into the bathroom, looking upon me begrudgingly as I clean up after him and stealing my food.

Another lovely aspect of the entity that is Moe is that he does an exceptional job informing me when there is any moving object outside of my apartment. Moe’s favorite way of communicating potential harm is by assaulting the living room windows.

In all seriousness, he is a good Boba. He has never eaten anything he shouldn’t have, with the notable exception of one chicken nugget. Moe also doesn’t require the constant babysitting that many animals are known for. In all reality, he just exists in the same space that I do, because I forced him to. He —like many cats— had no say in who his roommate is, or even what that “room” is. His life could be considered an existential bummer, yet it is up to me to make sure the most can be made of it. So this begs the question —what is the functionality of a cat owner?

Contact the author at howlstaffwriter@wou.edu

While dogs may be man’s best friend, what if that man is an introvert? This is where the vainglorious cat comes into play. Many would associate a cat with the ideas of playing, cuddling, purring and cuteness. As a devoted cat owner myself, I can assure anyone that those ideas are mostly bulls–t.

For example, my 3-year-old orange tabby —Moe, whom I often refer to as Boba— could be described using far different attributes. While Moe is cute, his desire for play only comes at the most inconvenient times possible, while also including wanton destruction and incredible unpredictability. Similarly, his need for human contact is inversely proportional to the availability of any humans around him. He is also odd in the fact that his purrs usually come when he is visibly confused or distressed.

This begs the question, what is the functionality of having Moe as my beloved companion? Moe takes up a disproportionate amount of my monthly food budget, needs his litter box scooped every day and refuses to allow me to eat or sleep peacefully. To almost any sane person, he would be a detrimental existence. But f–k ’em if they can’t take a joke, because I would take a bullet for this cat.

Arguably, Moe will always have more negatives than the contrary, but he isn’t all bad news. For starters, he seems to have picked me over my significant other as his “person”. 

The perks for this include Moe following me into the bathroom, looking upon me begrudgingly as I clean up after him and stealing my food.

Another lovely aspect of the entity that is Moe is that he does an exceptional job informing me when there is any moving object outside of my apartment. Moe’s favorite way of communicating potential harm is by assaulting the living room windows.

In all seriousness, he is a good Boba. He has never eaten anything he shouldn’t have, with the notable exception of one chicken nugget. Moe also doesn’t require the constant babysitting that many animals are known for. In all reality, he just exists in the same space that I do, because I forced him to. He —like many cats— had no say in who his roommate is, or even what that “room” is. His life could be considered an existential bummer, yet it is up to me to make sure the most can be made of it. So this begs the question —what is the functionality of a cat owner?

Contact the author at howlstaffwriter@wou.edu




Quick and Easy Recipes for Students on the Go

Written by:Jude Bokovoy

Chia pudding is a great breakfast or snack for anyone in a hurry. All one needs to do is make it the night before. When ready to eat, place some fruit on top and eat with a spoon for a quick pick-me-up. There are many health benefits packed into chia pudding. Omega 3’s, protein, fiber, iron, vitamin B, zinc and magnesium can be found in each of these recipes. 

Simple Base

Start to finish: 3 minute prep time

Yields: 1 serving

2 ⅔ tablespoons chia seeds

⅔ cup milk of choice

Honey or maple syrup as desired

Fruit of choice

Start one’s chia journey with a clean slate. First, pick out a dish. It is good to keep in mind this is what one will be eating out of, because who wants more dishes to clean? Mason jars, small glass cups or bowls are all great options. Add chia seeds, milk and sweetener to the dish. Stir until combined. Leave in the fridge overnight or for at least two hours. Top with fruit of choice. Raspberries, blueberries, chopped bananas or peach slices are all commonly used choices.

PB Chocolate Banana

Start to finish: 5 minute prep time

Yields: 1 serving

2 ⅔ tablespoons chia seeds

⅔ cup milk of choice

½ tablespoon cocoa powder

⅓ banana

1 tablespoon peanut butter or nut butter of choice

Looking for some additional protein to kick start the day? This style of chia pudding is guaranteed to keep one full. Combine chia seeds and milk in a dish. Mix in cocoa powder thoroughly, then place overnight in the fridge. When ready to serve, chop the banana into bite sized pieces and place on top of the pudding mixture. Drizzle nut butter over top. 

Raspberry Cinnamon Spice

Start to finish: 3 minute prep time

Yields: 1 serving



Clicking Cocktails

Written by:Jude Bokovoy

When entering the world of responsible drinking, the most enjoyable hiccup is figuring out what drink to order. There is a wide variety  of options for both liquor and mixers. Listed below are some dependable cocktail recipes that can be tailored to one’s preferences. 

Moscow mule — With a strong punch of ginger and lime, this bubbly drink will mask the taste of vodka, leaving the drinker refreshed. There are many spins on this classic with common flavor additions including pear, jalapeno or strawberry. 

Espresso martini — Calling all coffee lovers. An espresso martini is a great way to transition from morning to night. With the bold taste of espresso, cream and coffee liqueur— this martini’s beauty and taste will last.  

Daiquiri — This classic cocktail includes three simple ingredients: rum, lime juice and simple syrup. Popular varieties include adding strawberry or peach.

Cuba libre — Love cola? Cola, lime juice and rum complete this delicious spiked soda.

Mojito — This refreshing cocktail will bring one back to summertime. White rum, lime juice, simple syrup and mint muddled over ice make for an excellent treat. Try this drink the classic way or spice things up by adding fresh jalapenos. 

Tequila sunrise — This sweet, tropical drink consists of orange juice, grenadine syrup and of course— tequila. 

French 75 — Feeling fancy? Sip on champagne, gin, lime juice and simple syrup with an orange twist garnish. 

Highball — Keep it simple with whisky and ginger ale over ice.

Bloody Mary — Switch things up with a daring Bloody Mary. Consisting of tomato juice, vodka, Worcestershire sauce, salt and pepper, lemon juice and Tabasco, this drink packs a punch.

Sea breeze — This colorful drink contains vodka, cranberry and grapefruit juice over ice.

Mint Julep — This fresh cocktail is made with bourbon, simple syrup and mint leaves.

Mimosa — Brighten up the morning with a mimosa by simply combining champagne and orange juice.

Lemon drop — This well known cocktail consists of vodka, triple sec, lemon juice and simple syrup. To add a floral taste, swap out simple syrup with lavender syrup. 

Margarita — How could one forget about margaritas? Though there are many variations, the classic recipe calls for tequila blanco, lime juice, simple syrup and is typically served with a salted rim. Adding jalapeno also brings a delicious kick. 

Whatever one’s drink of choice may be, try branching out every once in a while. It’s always fun to experiment —and who knows? The next cocktail one tries could be their next go-to drink.

Contact the author at howllifestyle@mail.wou.edu



Local Hiking: Get out in Nature

Written by: Dakota Gange 

When one hears the name “Amazon,” is the image conjured consistent with a website? If the answer is yes, it’s time to get out and spend some time with nature. 

The autumn air is refreshing, and here one can keep more than a six feet distance. 

On a forest trail, the sun kisses one’s skin and the raindrops pitter and patter across the face. The smell of effervescent flowers and notes of pine floats across the nose like the purest form of essential oils. Bird songs fill the sky, while  squirrels chase each other around a tree, bringing out the child in us all. 

During the sunny seasons,  bees and  butterflies float across a field of flowers — pollinating them to their desire. The colder and wetter seasons bring in bold colors of  water droplets among  clouds — perfect for  viewing  a sunrise or sunset from atop a hill or mountain. One might spot a newt scurrying in the mud or hear an owl hoot from a  tree top. 

Nature such as this may not reside in one’s backyard, but they  may exist in  local, easily-accessible hiking, biking and walking trails. 

Listed below are my most frequented and favorite go-to hiking spots in Corvallis —a mere 25-30 minutes away from Western’s campus —even when all I have is two hours to spare. 

The Lewisburg Saddle

Residing in Oregon State Universitys’ McDonald Dunn State Forest, this trail is a great option to get some space from other hikers. Its trails contain old and new growth, as well as some gorgeous Douglas firs. The trail is wide and easy to find; one can walk the full loop —which can take several hours— or make it a shorter hike by turning around. 

Upper Horse Trail and Ridge Trail; Lewisburg Saddle West

This trail is my absolute favorite, taking one through a fairy-like “Fern Gully” wonderland. Containing moss-covered growth, beautiful bent trees and branches creating a tunnel-like view— I often imagine this is where the fairies come out at night to play. 

Fitton Green

Craving a spectacular view of a sunset or sunrise? Well there’s no need to travel up to Mary’s Peak when we have this special place; its view of Corvallis is comparable to that of the large mountain. 

Bald Hill

A classic for the locals, Bald Hill is a crowd favorite, as it is so navigable with multiple trails to choose from. All trails lead from the bottom of the hill to the top, one way or another. One can summit this hill in an hour and the view is simply breathtaking. There are paved biking/walking trails that line the bottom, perfect for wheeled excursions. 

Chip Ross

This trail rests on the cusp of Corvallis’ Crescent Valley High school, off of Highland Drive. It’s a great place to view the city, with wide trails that take you on an up-and-down excursion and a few benches lining the top where you can sit and take in the view. There’s an old oak tree with a large red heart carved into it; one might find a couple sitting on the bench below. Hiking here is spacious and will get your heart pumping.

Contact the author at howlmanagingeditor@wou.edu