Mount Hood

Finding fitness through bodybuilding

Caity Healy | Lifestyle Editor

A fitness competition beginning in the early 20th century, bodybuilding has been around for over a century. As it’s becoming a more approachable and reasonable sport for anyone to take part in, I spoke with junior ASL/English Interpreting major Kailee Goodrich on her work in it so she can share her experience with anyone considering taking it on. Overall, the sport has multiple categories: bikini, figure, physique, fitness and bodybuilding. Goodrich was a bikini competitor, which is characterized as a competition of judging women’s bodies based on the physique, scored on proportion, symmetry, balance and shape.
Why many choose to start varies, but Goodrich began hers “because of a bad break up … it was so terrible, I decided I wanted to do something for myself. My great idea was to get into the best shape of my life.”
Once she made this decision, she immediately found a coach and paid without questions first.
“This was a terrible idea… I hired a coach that wasn’t qualified. She gave me a cookie cutter diet (which) consisted of five egg whites in the morning with ¼ cup of oatmeal, four meals of 4 oz of tilapia and asparagus and my last meal of one protein shake with 15 almonds,” Goodrich said.
After prepping for 13 consecutive weeks that consisted of working out every day, multiple times a day, Goodrich noted that towards the end of her prep she was “unable to train because (she) was so fatigued.”
After registering for the show, buying the bikini, and learning to pose with her coach, she spent around $2500.
As for how competing made her feel, at first, she thought it was a great idea, noting that “I felt really proud of my willpower to stick to the diet and train for so long.” However, this only lasted so long.
“I was unaware of how much weight I was losing at such a fast rate… I didn’t know that I was developing an eating disorder known as overeating. I was able to overcome this struggle, but I rebounded with my weight once this competition was over.”
Her advice to anyone considering taking up bodybuilding as their potential fitness journey is “do your research about coaching…don’t be afraid to ask questions; as a consumer, you must be picky and do what is best for you.” She also notes that she would only recommend it “if the person was serious about wanting to push their physique.” However, “if they were just getting started in their fitness journey I wouldn’t recommend it…the decision to compete should be well thought out and planned.”
While bodybuilding can offer an incredible option for those wanting to push themselves harder than they ever have, it can definitely have both pros and cons; as mentioned by Goodrich, it’s not for everyone. As for her, it helped her feel more comfortable at the gym, but simultaneously it gave her a negative relationship with food that she struggled with afterwards.
Goodrich mentioned that she may compete again, but it would be in figure rather than bikini as it is more about your “physique than your good looks,” as noted by her. But for now, she’s happy with where she is at in her fitness journey. “I found flexible dieting and I haven’t looked back since.”
If you’re considering the sport, make sure you’re well researched and weigh the pros and cons of what it may entail. While everyone’s experience differs, it’s important to make sure that however you choose to go about it, you do so in a healthy way that works well for you and your lifestyle.

“It impacted my student life”, Goodrich mentioned. “I learned to overcome obstacles and persevere.” Through bodybuilding, she gained skills that she could later take and apply to her everyday life and use to help persist through hardships. “I proved to myself that I could do anything I set my mind to.”


Contact the author at chealy16@mail.wou.edu

Photo by: Kailee Goodrich

Dear Ezi

Dear Ezi,


I have been struggling with self-confidence. I just feel worthless and ugly. I can’t find anything I like about me, even though all my friends constantly shower me with compliments. Any advice?

 

Thanks,

Confidence Conundrum

 

Dear CC,

I know that this is something so many people struggle with — I even have trouble with this sometimes! I have many tips, some I’ve read about and some I use, for you!

First of all, how you dress is as important as what your brain thinks. If you love your outfit and it’s something you rock, you will feel so much more confident. Wear something that you may not have worn before from your closet.

I know one thing I like to wear that can help me is a shawl cape thing. It makes me feel like a wizard! I also wear big hats from time to time. It’s kinda silly but it helps me feel tall and powerful! You just gotta find your wizard shawl and hat!

Next, fake it ‘til you make it! Posture is very helpful: stand tall, puff your chest out slightly, and — this is the only time I will encourage someone to be straight — stand straight and pull your shoulders back! It does wonders for posture and confidence.

Another tip is what I have seen called the “Murder Walk”. It’s a powerful tool for everyone and works for everyone. Walk like you are on a mission and walk with purpose. If you know superheroes, walk like the Winter Soldier. If not, walk like you are the most important person in the world and you have to get to your destination ASAP!

Remember you are a queen, king or royal and you are a wonderful and unique person. Nobody else can determine your self-worth for you. Friends are great but they cannot do everything.

Two final tips that I have for you is see the worth in others. Compliment people liberally! The person at the coffee shop who’s earrings you liked, tell them! The secretary sitting at his desk, tell him his tie is a great color! You’ll brighten other people’s day and start to see the silver lining. Finally, consider talking to the school’s counselors at the Student Health and Counseling Center. I am naught but a humble drag queen, but I personally know a thing or two about depression and this is a way I got support.

 

Hope this helped!

Grain Station Brew Works remodels familiar venue

Caity Healy | Lifestyle Editor

For any student of Western or individual who has resided in Monmouth,  the name “J’s Cafe” is a familiar term. An ideal spot for Sunday morning brunch and catching up with friends, the restaurant offered both comfort and appetizing meals. That is why in 2017 when the location was temporarily closed, there was confusion and worry. To the joy, and continued confusion, of many, the restaurant was reopened and renamed “Grain Station Brew Works”.

A full remodel including a center-stage bar, new lighting, some re-painting and flooring all took place to alter this well-known location. The hours changed as well. Previously closing early in the afternoon, this new restaurant now stays open from 6:30 a.m. to 9 p.m. on weekdays, and 6:30 a.m. to 10:30 p.m. on weekends, offering those in search of late night bites another option to add to their list.

Being fond of J’s Cafe and all they had to offer, I was a little wary about a complete change of restaurant. That being said, I decided I should probably try Grain Station and see if I would enjoy it half as much as I enjoyed the original eatery. They did not disappoint.

I love the new interior; the lighting is bright and welcoming, the bar makes the restaurant more appealing across generations and the best part is the menu has much of the original fare.

I decided to order the Cheesecake Stuffed French Toast. Not long after my order went in, the waitress came back with a smile on her face and a plate carrying my huge meal.

I thoroughly enjoyed the breakfast. The combination of the berry and cream cheese flavors sitting on top of perfectly prepared french toast was phenomenal. The waitress checked back frequently enough to make sure that everything was served to my liking and always made sure my glass of water was full.

I was extremely satisfied with my visit to Grain Station Brew Works. While I will always love J’s Cafe and the feeling I had when I would sit in one of those booths, I am excited about the modernization of the new restaurant and how it was able to still stay true to much of their original menu. Overall, it was an exceptional dining experience and I would recommend it to anyone who has been hesitant to check it out.

Contact the author at chealy16@wou.edu

Photos by: Caity Healy, Paul F. Davis

Alternatives to single use plastic

Emily Wanous | Freelancer

Ever since I can remember, the environment has always been something that I worried about. It wasn’t until I came across a fact that slapped me in the face with raw truth that I really recognized the reality: every piece of plastic ever created is still on this earth today — every single one. Of course, this was something that I could have connected, but I had never even considered it until I read that fact.

Adding on to this grim realization, I found that in Oregon, major recycling centers do not recycle most common forms of plastic, such as plastic coffee lids, plastic grocery bags and more. This is mind-boggling, because not only will it stay on this earth, it won’t be used again in another form. With all of this in mind, I took it upon myself to switch to plastic alternatives for daily items. For your convenience, here are some of the alternatives that I’ve found beneficial.

The first item I chose to switch to was QOGiR Reusable Sandwich bags. They have super cute designs, and they are non-toxic and stain-resistant. On top of this, they are washable and inexpensive.

Second, I switched to Bee’s Wrap Reusable Food Wraps. These are washable, and can easily morph around both food and containers, to assure that your food is being saved well. Admittedly, they are a bit more work than traditional plastic wrap, but you get the benefit of knowing that aren’t using single-use plastic.

Third, I now use Wowe Organic Natural Bamboo toothbrushes. Toothbrushes may not even be something you consider when trying to reduce plastic usage. This specific brand is charcoal infused, and has BPA-free bristles. As a bonus, there’s no plastic packaging.

Fourth, I recommend using Earth Junky Mesh Produce Bags. Many of us do choose to use reusable grocery bags, which is a great start. However, imagine the number of times you buy fruits and veggies and use the plastic produce bags — this will allow you to cut those out entirely.

Fifth, I love using Mason jars. I use them for all my drinks throughout the day. Whether it be coffee, tea, water or anything else — these jars work great. If you buy coffee at Western coffee shops, among other places, they will gladly fill your cup instead of a one time use cup. And on campus, doing so will give you a 25 cent discount.

My sixth recommended product Unni 100% Compostable Trash Bags. I should note that these may be a bit less durable than traditional plastic bags, but they still work great and get the job done.

Seventh, I use resealable plastic bags. These may not be a special product, but what makes them helpful is that I do reuse them. It’s inevitable that you will buy plastic containers or bags at the store. When this happens, reuse the container as much as possible before throwing it in the trash.

The eighth and final product I’ve switched to is Nellie’s All-Natural Laundry Soda. It cleans everything thoroughly, and the packaging is tin rather than plastic. The best part: it’s inexpensive.

As Monmouth is a small town without a lot of shopping diversity, all of these products can be bought online. To find all of the plastic alternatives listed, head to Amazon. There, you’ll find everything listed and it may even spark a new idea of other ways you can rid yourself of plastic.

Contact the author at ewanous15@wou.edu

Photo by: Ecomaniaccompany.com

Upgrade your Girl Scout Cookies

Caity Healy | Lifestyle Editor

‘Tis the season for a $5 box of the fan-favorite cookies. That’s right, Girl Scout season is in full swing, and with it is box on top of box of their mouthwatering baked-goods. And, yes, I must admit that I did buy a whopping $50 worth. While they’re perfect to snack on as they are, and likewise perfect for eating an entire sleeve- or box- of, they also can be altered to make some delectable desserts. So, go support your local Girl Scout troop, purchase some cookies and get started on these recipes.

 

Thin Mint Truffles

Crush one sleeve of Thin Mints until fine. There can be some bigger pieces, but it should mostly be crumby. Set aside 1 tablespoon of the cookies for later, then combine the rest with 8 ounces of softened cream cheese — which is equivalent to one package. You can let it soften by having it sit out until it gets close to room temperature. Mix until well combined, then form small balls of the mixture. Let cool in the freezer until they’re slightly hardened. Melt 1 cup of semi-sweet chocolate chips, then submerge the truffles into the chocolate. Top by sprinkling the set-aside crushed cookie, and let cool completely in the freezer.

 

Samoa Cheesecake Cupcakes

Take one sleeve of Trefoil cookies and crush until it’s very fine. Mix with 6 tablespoons of melted butter until well combined. Press these into the bottom of cupcake tins, and bake at 350 until golden brown, about five to six minutes. In a medium mixing bowl, combine 16 ounces of softened cream cheese, ½ cup of sour cream, ¼ cup of sugar, 2 eggs and a teaspoon of vanilla extract. Then, take a sleeve of Samoas and crush it up well. Take half, and combine it with the cheesecake mixture. Fill the cupcake tins almost to the top with the mixture. Bake for about 20 minutes, until the cakes are set. Then, let cool for about 20 minutes in the refrigerator, and top with the remaining crushed Samoas.

 

Tagalong Milkshake

In a blender, combine about two cups of chocolate ice cream. You can also opt for vanilla and add chocolate syrup, if you’d rather do that. Add one cup of milk. Toss in about ⅓ cup of peanut butter. And finally, crush up about ¼ cup of Tagalongs and add that in. Blend and add more ice cream or milk until you reached your desired consistency. Top it off with whip cream and more crushed Tagalong.

 

Do-si-dos Creme Brulee

Crush roughly ½ cup of Do-si-dos and combine with 4 tablespoons of melted butter. Once well combined, form a crust on the inside of a small ramekin — or any dish that would work for a creme brulee. Bake for about four minutes at 350 degrees. While that’s cooking, heat 1/2 cup of heavy cream with 2 tablespoons of sugar until it starts bubbling, then remove from heat. In a separate bowl, whisk one egg yolk with ½ teaspoon of vanilla extract. Slowly add the cream mixture until it’s well-combined. Pour into your ramekin. Place the ramekin in a baking dish and surround the ramekin with enough water to reach about halfway up the side. Bake at 300 degrees for 40 minutes, then let cool. Cover the ramekin with plastic wrap and cool in the fridge for three to four hours. When ready to serve, sprinkle about 1 tablespoon of very fine sugar over the top, and broil just until it gets golden brown and caramelized. Make sure the rack is very close to the top of the oven, as you’re trying to mimic a torch with the broiler.

 

Contact the author at chealy16@wou.edu

Photo by: Caity Healy

How to shop The Find

Caity Healy | Lifestyle Editor

If you’ve ever taken a stroll down Main Street, you’ve likely noticed an elegantly decorated shop: The Find. Perhaps you’ve looked at the appearance and assumed it was expensive, or even looked at one price tag and turned the other way. The truth is, though, there are a lot of great items I’ve bought from there that have not hurt my wallet.

This store sells a lot more than it may seem at first glance; decor, clothing, jewelry, shoes, antiques and more are sold within this small shop. While the options of items obviously vary, the surprising part is that the prices do as well.

“Our stuff is mostly new,” commented employee Teresa Hutchinson. “But we also have hand picked consignment from people that the owner chooses.”

The store is layed out in a fashion where the newer items are more towards the front, and at the back of the store, you find the lower priced, used items. The used items vary anywhere between clothing, shoes, decor and even jewelry.

From the back of the store, I’ve found many of my favorite items. I found a high quality mini dress that has quickly become my favorite, and it cost me only $14. This is less than you’d pay at most other stores, and the quality is better. On top of that, I’ve also found my favorite cropped hoodie and a cute jean shirt — all of which were $25 or less. So, once again, about the same price or less than you’d pay at other stores.

While this store does offer some cheap prices, there are also some pieces that can get pretty spendy. For instance, I was looking at a jacket that I was interested in, and the price tag read “$128” — however, that is the highest price I’ve seen yet.

Overall, the biggest takeaway is that the boutique really does offer more college-friendly prices than I originally realized. All it takes is a little bit of digging and a good eye. They call it The Find for a reason, so go take a look around and see what you can discover.

Contact the author at chealy16@wou.edu

Photo by: Paul F. Davis

Staying motivated through apps

Caity Healy | Lifestyle Editor

If you’re having trouble getting motivated for the gym, then congrats; you share that with the rest of us out here trying to find the strength to get ourselves that daily 30 minutes of exercise. For many, it can be a difficult thing to do; if you’re unable to hold yourself accountable to go, you’re in luck. There are many apps that you can download which will not only keep you motivated, but will also help you do better and succeed in the gym. So, download a couple of these, and get yourself back in there.

My Plate

 Supplying a calorie counter, this app helps you track nutrition, while also showing you how many calories you’re burning through exercise. It will keep you pushing by showing you just how much more you need to do to get where you want to be.

Photo by: livestrong.com

Nike Training Club

 This app comes equipped with different bodyweight workouts to get you moving quickly. Adhering to all different fitness levels and with specific muscle groups to hit, it’s sure to keep you active and ready for any day.

Photo by: nike.com

FitRadio

 Depending on how you’re working out, this app will create playlists that work best for you — whether it’s lifting, running, cycling or anything in between. The music you choose to listen to will have an impact on how your workout turns out, so make sure you’re listening to what works best for you.

Photo by: fitradio.com

Gain Fitness

 For this app, all you have to do is enter your fitness goals and it will create a workout plan for you based on the 1300 different workouts they have. It has something for everybody and really lets you track your progress, which will help keep you motivated and moving.

Photo by: Gainfitness.com

Contact the author at chealy16@wou.edu

A Guide To Instagram

Paul F. Davis | Photo Editor

We live in an era where your Instagram aesthetic and prowess is almost as important to who you are as a person as how you dress or do your makeup, and we all want to look good, so here are some recommendations from your local Photo Editor, Paul F. Davis.

 

  1. Adventure: take a walk and take some time to find a spot that you can call your own. Look for a spot that frames your subject so that the eye is naturally attracted to you or your model.
  2. Candid: ever see a friend or friends that just looked like they radiated light? Take a picture and save that moment. Wait until your friend cracks a smile or looks at the camera to capture a moment that will be much more powerful than a pose.
  3. Perspective: a picture taken from below will make that person look powerful and dominant, and a picture from above will make them seem small and submissive. It’s as simple as getting dirty and laying on the ground or getting on top of a chair and taking a picture from above.
  4. Light: have your model look into the light to make them feel connected to a higher power, and visa versa to convey the opposite feeling. This is easiest to do on a very bright day or find a very dark space and let a ray of light come in and hit your model’s face.

Contact the author at pfdavis14@mail.wou.edu

Photos by: Paul F. Davis

Care guide for winter skin

Caity Healy | Lifestyle Editor

As the high temperature of the day in Monmouth remains consistently around the mid-40s, this can lead to the inconvenience known all too well by many: winter skin. The chilly weather plays a large part in the way our skin feels and looks, which can often lead to incredible discomfort and displeasure. For that reason, it’s important that during this time of year we put extra effort into making sure we are taking proper care of the skin we’re in.

Think about your daily skin routine if you have one. There are some changes you might want to consider making to it. And if you don’t have a skin routine, now is an important time to pick one up. How often do you exfoliate your skin? During this time of year, if you have particularly dry skin, you might want to consider lessening it or stopping altogether.

“Exfoliate less than you would normally,” Dr. Michele Farber, a dermatologist at Schweiger Dermatology Group, noted on huffingtonpost.com, “because your skin barrier is going to be a little bit compromised because of the dryness and the cold air.”

On top of that, make sure you’re using gentle products on your face and body. As often as many enjoy using ultra-fragranced products, they can wreak havoc on your skin. Your best bet is to opt for something more gentle and bland, and stray from any heavily scented soaps or moisturizers. Foaming soaps are great as they don’t strip moisture away from the skin.

Your shower routine can also have negative effects on the skin. If you choose to take overly hot showers, the hot water will evaporate very quickly. Because of this, you need to moisturize your skin immediately after, otherwise the water will actually dehydrate your skin — this can be painful and lead to dry patches. Also, do not go outside right after showering or washing your hands. Make sure you’re completely dry, otherwise your skin will chap.

Finally, make sure you’re moisturizing properly. After you shower, you should pat your skin dry, then apply a thicker moisturizer that is higher in oil content while your skin is still damp. Again, avoid fragrances as they can irritate or further dry out the skin. And make sure you don’t go overboard on how much you use, as your skin can become dependent on it and won’t work to maintain its own natural hydration.

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Dorm room guide for first-years

Caity Healy | Lifestyle editor

For those living in a dorm, you know that the atmosphere and the living situation feels entirely different than if you were living somewhere else. You now live with a roommate that you may or may not know, your space has been condensed into a cramped room, and for many, you have to learn how to share this small space with someone you’d never experienced living with before.

While ultimately this can lead to conflict, some unavoidable, there are ways to best navigate the issues or minimize the amount that will arise.

When it comes to living with a roommate, the most important thing to maintain is respect. “Respect is really the baseline for a healthy roommate relationship,” commented sophomore education major Kaiana Bradley, who is an RA at Western, “treat them and their things how you would want to be treated.”

As for the biggest ways for keeping the relationship between you and your roommate civil, she noted that it really comes down to two points: compromise and communication. “People are raised differently and live differently,” said Bradley, “but talking about differences and issues and finding compromise is the best way to avoid conflict.”

Finding compromise with your roommate can come in many forms. Set guidelines between each other that you need to follow. There are many important questions that you should be asking your new roommate to get a sense of how they’d prefer things to go, and so that they can hear your perspective as well. How do you feel about guests coming over? When do you want it to be quiet? Are there any foods that you just can’t stand the smell of and would rather me not microwave in here? How do you feel about people spending the night? Things like this, while the answers might not always be in sync, will still allow you to both have a voice in how the rest of the year will go.

If conflict does arise, though, it’s best to tackle it early on. You can try to work it out with your roommate, but if that’s proving to be ineffective, take it to your RA.

“If the resident feels uncomfortable addressing their concern directly to their roommate, they can let their RA know what is happening and the RA can help them through the process from there.” Bradley added.

Lastly, realize that dorm room etiquette means more than just within the bedroom; it also includes the shared bathroom. This single bathroom is shared between you and everyone in the dorm, so keep a few things in mind. There are limited showers, so try to cut down your time as there could likely be people waiting. Also, make the janitor’s job easier and pick up after yourself. “Remove hair from the shower after you get out, remove soaps from the shower … and pick up your trash,” noted Bradley.

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Delectable dessert made vegan

Caity Healy | Lifestyle Editor

In order to make a change this large in your diet and habits, it’s a good idea to start with a simple recipe that will match your diet without having to sacrifice any of the flavor you’re used to.

When making these brownies, I was at first a little skeptical that they would taste as delicious as the ones I typically eat. However, just by the batter, I knew they’d be amazing. And yes, I did end up eating far too much of the batter. Plus, the batter didn’t have raw egg in it so it was risk-free.

After I pulled them out of the oven, the center had that warm, gooey, chocolatey consistency that’s to die for. The texture was more dense than a normal brownie, and every bite had my mouth watering. This is definitely a recipe worth trying if you’re considering that transition into veganism; it’s both simple and delectable.

 

Recipe:

Preheat the oven to 350 degrees.

In a large mixing bowl, combine 2 cups of flour, 2 cups of white sugar, ¾ cup of cocoa powder, 1 teaspoon of baking powder and 1 teaspoon of salt. Stir the dry ingredients together until they are well combined.

To the dry ingredients, add 1 cup of water, 1 cup of vegetable oil and 1 teaspoon of vanilla extract. I added in ½ teaspoon of almond extract with mine as well, but you don’t have to do this.

Mix this until it’s well combined and there are no clumps in the batter. Spread the batter evenly into a 9×13 pan. I greased my pan by using vegetable oil on the bottom, then coating that with a thin layer of flour to avoid sticking.

Bake for 25 to 30 minutes, or until you reach your desired consistency. Personally I prefer mine a little more gooey, so I opted for about 25 to 27 minutes and it was perfect.

Allow brownies to cool for at least ten minutes before you begin cutting into them.

Recipe inspired by allrecipes.com

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Easing into veganism

Aubrey Manculich | Freelancer

If you’re considering transitioning to a vegan lifestyle, here are a couple quick tips to follow to make it easier to you than it was for me. When I made my decision, I lived in a college dorm and with my only food being from the dining hall, my options were limited. I had to figure out what I could eat and when it was available for me. Also, my family was very unsupportive and a lot of other people were too. I struggled a lot at first; here are some small things to keep in mind to make the transition more seamless for you.

Do some research before trying or committing to a vegan lifestyle. Just get yourself familiar with the types of vegans there are, what a vegan diet can do for you and maybe look at some recipes to get inspiration. It’s also a good idea to try and have a transition week before where animal product consumption is limited rather than simply cut off immediately.

Plan a two-week trial run for where you eat a strictly vegan diet. Pay attention to how you and your body begins to feel, especially toward the end of the trial.

Always check the contents and allergens part of your food’s nutritional information to see if there are any animal products. It’s also a good idea to check through the whole ingredient list — and sometimes look up the confusing ingredients — but usually the contents list will tell you right away. There are often vegan sections in grocery stores near produce or frozen vegetable areas and many vegan products have a “V” on them to distinguish them for convenience.

Realize that it may not be the most convenient life to live; there are fewer options when eating out and fewer easy options at the grocery store. You will have to cook your own food more often and many times it may be from scratch. However, there are countless cookbooks, online recipes and blogs to help. Some of my favorites include “Vegan with a Vengeance” by Isa Moskowitz, and the YouTube channel “Cheap Lazy Vegan.” The vegan community is much larger than you may think and it’s incredibly supportive.

If veganism is right for you, it’s a rewarding lifestyle that can give you a better relationship with your food and your health.

The most important thing to know is that it’s completely a personal decision, meaning you can live it however you want. Within that, the way any person chooses to live a vegan lifestyle will be entirely dependent on the reason they went vegan in the first place. Personally, I became vegan because most research I’ve seen regarding nutrition has shown me that whole foods and plant-based vegan diets promote the healthiest eating habits. As a result, colloquially, I call myself vegan despite really being what I call a “dietary vegan,” since I still use animal products, such as leather, but do not consume animal products.

Someone may choose to adopt a raw vegan diet because it’s supposed to be healthier, while another may decide to eat vegan with a cheat day once a month to avoid developing an intolerance to meat or eggs. Everyone can take part in a vegan lifestyle, however strict their opinion dictates their commitment should be.

When someone offers me food I can’t eat, I politely decline without further information why, unless they ask. If someone wants to make it public that they are vegan, more power to them, but not everyone does. If you’re worried about nutrition, simply pay careful attention to what you’re eating to ensure you get everything you need from a variety of foods. The point is, again, that it’s all up to you.

Contact the author at amanculich16@mail.wou.edu

Photo by: Paul F. Davis

Watching what you share

Caity Healy | Lifestyle Editor

For many, the usage of social media on a regular basis has become second nature. Whenever we get bored, we pull out our phones and instinctively pull up Instagram or Snapchat to see what people we do and do not know have been up to. For some of these people, their accounts have become similar to a personal diary, where they post anything and everything they can think of.

Social media is an ideal platform for many as a way to express their voice and opinions. While everyone is entitled to free speech and has the right to post whatever they feel is necessary, sometimes people can forget to really think about what they’re posting. What one chooses to share on the internet stays there forever, and may have an impact on their future.

Everything that’s posted is public. Think about it; one might think they’re safe by making their account private, but what happens as soon as one person screenshots something? Maybe you wanted to share something personal on your private Instagram account, then it was saved and spread. If the thought of that isn’t bothersome, then posting those types of things is okay. But recognize that nothing is truly private; a setting won’t stop posts from spreading.

Think about your current or future jobs. Would your employer be okay with what they see on your account? If one uses their platform to criticize a coworker, a customer, or even just to complain about their job, this could make their boss or whoever they work with uncomfortable, and probably very unhappy. A common guideline to follow is to not post anything about your coworkers that you wouldn’t say to their faces. While everyone needs to complain from time to time, choose to do so without involving the internet; just talk it out with someone.

Everyone thinks they’re a comedian on the internet. However,  just one misinterpreted comment can lead to an uproar and many offended people. While a post may seem funny, if the wrong audience reads it, it can get you into trouble. In person, if something like this were to happen, many people would apologize and explain themselves. However, on the internet, it will linger with you forever and could hurt reputations. Before posting a joke or any comment, really give it thought. Use the perspective of multiple people, then decide if it’s really worth posting.

Ultimately, the things we choose to share on the internet are going to follow us forever. It’s very important that everyone shares their voice, and social media makes it easy for everyone to do. Just make sure that what you’re choosing to share is something you’re comfortable with everyone seeing; you never know what the repercussions might be.

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Where to study at Western

Caity Healy | Lifestyle Editor

It’s no secret that within the boundaries of Western’s campus lies several spots that would make the ideal study area. No matter your preference when it comes time to hit the books, the campus has a spot that will work well for you.

One of the most obvious spots that some students have yet to utilize is Hamersly Library. This location is ideal for multiple study types. If you like complete peace and quiet, the third floor will offer you not only entire silence, but bright lighting and windows to sit near and get work done. “I like the library,” commented sophomore ASL/English interpreting major Lexi Osborn, “It’s quiet and it’s really easy to get stuff done there.”

However, there are also perks to studying on the first floor of the library. “I like studying there at the dry erase tables,” noted junior business major Riley Hawken. “It’s a social hangout at times because you get to see people you know walking in and out of the library.”

The dry erase tables are also located right next to The Press, so you can grab your caffeine fix to keep you going and it won’t sacrifice much of your time.

Finally, the library offers the 24-hour room, which means that if you need a place to study, at any point in the day or night, you can find yourself in there.

If you wanted to work in the library, but find that it’s crowded, you can actually reserve spots to study in the Werner University Center. Or, if you walk to the far end of the second floor of the WUC, there are multiple couches and tables to study at, located right next to the Willamette Room.

If you like to study with music to keep you energized, a good place to go would be the Health and Wellness Center. With multiple couches on the first floor to keep you comfortable and bright lighting to keep you awake, this would be the ideal spot for someone who doesn’t mind a little bit of noise to keep you attentive and focused on your studying.

Another notable indoor place to include is DeVolder. It has huge dry erase boards for people to write on while studying, and many of the chairs include a desk attachment. Located right next to the Health and Wellness Center, it’s an easy location that doesn’t get too busy.

Ackerman offers study rooms to students, as well. They are first come first serve, but it’s worth checking out. Note that the doors do lock after 10 p.m. on weekdays, and it’s closed all weekend, so you’ll want to go before then.

If you’re someone who enjoys studying outside when it begins getting a little warmer, there are outdoor options as well. Studying in front of the WUC offers you several benches, tables and chairs. If you want to go somewhere a little more secluded, there are several tables located on the side of the Richard Woodcock Education Center that are rarely used. If you’re just trying to find a nice bench to sit on and read, the best option would be the ones located between the ITC and APSC building. With pretty views and hidden away from everyone, they will keep you focused and peaceful while you’re studying.

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Getting creative with your dates

Caity Healy | Lifestyle Editor

Valentine’s Day, the one day a year where the main focus is simply “love.” While for some, it means spending a day with that special someone and displaying your affection and passion for them through countless romantic gestures. For others, it means finding yourself on a date with someone you barely know, taking a leap of faith in the name of love simply for the fact that they are your “valentine” of the day. But when it comes down to it, however you choose to spend the day, one thing remains true: it does not have to involve spending a lot of money.

Taking somebody out on a date, or even taking yourself on a date doesn’t have to mean spending your savings on the night. There are plenty of other ways you can spend the day that will mean just as much; you just have to get creative.

An easy go-to for many when it comes to going out on a date is something that most everyone loves: food. But taking someone out for a bite can still be just as special without breaking the bank. There are other options than high-end restaurants. Think about a food that might be special to you and your date specifically. Maybe you bonded over a milkshake somewhere; take them back to that spot and replay that date. Perhaps you know they’ve wanted to try a restaurant out for awhile. Use this day as an opportunity to go try it out.

Both of these will mean a lot more than taking your date to a random restaurant that has absolutely no meaning. But also, don’t be afraid to change it up. If you and your partner visit the same places frequently, I can almost guarantee they will appreciate something new.

If you want to win some bonus points, you can also cook for your date. A well-made, home-cooked meal isn’t something that many college students get to enjoy often. Your date will recognize the hard-work and effort that went into the planning, cooking and presentation of the meal. To kick it up a notch, set up the table with a candle and tell them to dress nicely to make it feel like you’re at a five-star restaurant.

Plan something creative for your date. Rather than simply saying you’re having a movie night, do it up like you’re in a theater. Make popcorn and go to Dollar Tree and purchase cheap candy and drinks. With the money you saved, you can even buy some comfortable fuzzy socks and a cheap, soft blanket that your date will undoubtedly appreciate during your movie night. To make it even more extravagant, buy some fun lights to put up around the room. Or, become kids again and set up your movie night in a blanket fort for an ultimate comfortable, cozy night.

If it’s your first date with someone, you want to make sure they’re comfortable. This can often mean doing something more public. The best way you can do this is by making an adventure out of it. Go somewhere neither of you have been before. Maybe this means taking a bike ride together throughout Monmouth to enjoy the rare bits of sun we’ve been getting. Or, head to Independence and go to somewhere like Second Chance Books to get to know your partner a little more. If you purchase your date a cheap book with the note that something about it made you think of them, I guarantee they will cherish it and be far more flattered than if you just gave them chocolates.

While there’s nothing wrong with the basic Valentine’s Day dates of dinner, flowers and chocolate, sometimes you might find it beneficial to change it up a bit. But in the end, do whatever you think would make you and your date happiest. If that means going to an expensive restaurant, go for it. Just know that there are different ways to spend the holiday. Thinking outside of the box can often lead to the best date you’ve had yet.

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Delicious Combinations offers a new take on Monmouth cuisine

Caity Healy | Lifestyle Editor

A problem that I tend to come across when trying to find something to eat around Western is that it’s all the same. I’ve become so tired of eating the same things every time I go out that it started to feel like I was just wasting my money. When I noticed the food truck “Delicious Combinations” sitting off of Main Street, I was instantly intrigued.

On a beautiful, warm sunny day, my boyfriend and I decided we should go ahead and give it a try. So we made our way over without knowing anything about any of their dishes. Luckily, the woman who was taking our order was incredibly kind and willing to answer all of my many questions, and even gave me free samples when I asked which of two items she recommended.

At first, I was a little disappointed because even having only two types of meat on their menu, chicken and lamb, they had already run out of chicken. However, I figured I should probably try something new anyways and I ordered the lamb shawarma entree, which came with hummus and tabouleh, a salad with ingredients such as parsley, mint, onion and tomatoes. My boyfriend ordered the lamb shawarma wrap.

I found my meal to be pretty good. I wasn’t super impressed, but I enjoyed what I ate and never found myself disliking anything on my plate. Perhaps it just wasn’t my thing; my entree didn’t have a ton of flavor and felt kind of boring. The sides were more flavorful, yet I simply didn’t love  the taste. Though my boyfriend enjoyed his meal more than I enjoyed mine, both of us were satisfied. However, I wouldn’t really say anything more than that. It was good, not great. The servings aren’t super large, but it also really isn’t expensive so I wouldn’t expect them to be. You definitely get what you pay for.

Overall, I would say that everything was cooked well, and the presentation was pleasing which I enjoyed. But I don’t think it’s somewhere I’ll be returning to frequently. The best part about it was the customer service, as the person who took my order was always bearing a smile and wanted to make sure we were enjoying every bite. She almost makes it worth returning again.

I think it’s something I would recommend to students in the area who want to give something new a try. It was definitely unlike anything else I’ve had around here, and I’m still glad that I decided to eat there.

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Lowering your electric bill made easy

Caity Healy | Lifestyle Editor

A milestone in the lives of many students comes after living on your own for the first full month- receiving and paying your very first electric bill. Typically, that one is easy enough to pay. But suddenly, you find yourself in the winter months. The heat is coming on more frequently, the lights are coming on earlier and staying on longer, and your bill is increasing dramatically.

Luckily for you, there are ways to save other than opting for keeping the heat off and freezing. Little tricks can keep you from paying an arm and a leg each month, and you’ll still be able to live happily in your home — just with a smaller bill.

The first spot to look into is your dishwasher, if you have one. Think about how you load your washer before running it. If you find yourself having to rewash things, you’re likely loading your washer too full. Or, if you find yourself running the dishwasher constantly because the loads are too small, you’ll also run into problems. Running your dishwasher repeatedly can get expensive, so save yourself the trouble and do it efficiently. Load your dishes in correctly, wash it all once it’s full enough to run, but not too full, and do it less frequently. Or, you can even opt to just washing things by hand if you only have a few dishes.

In response to ways she chooses to save, sophomore Maria Krueger commented that “little things help. Just keeping appliances off, turning off the lights and heat before I leave. Things like that.”

According to lifehacker.com, “appliances and electronics account for about 17 percent of energy use in the average American household.” However, they also mention that some appliances do use more energy, such as gaming systems, electric kettles, desktop computers and television sets. While remembering to constantly turn off and unplug everything can get annoying, you can easily fix this by using power strips. Then, instead of having to turn off every device everyday, you can just turn off the power strip when you don’t need it on.

Do you have a washer and dryer in your home? Using the dryer will crank up your bill an incredible amount. If you can, air drying is the way to go. However, this isn’t always easy to do. So if you want to keep using your washer/dryer, measure your loads well. Similar to the dishwasher, doing too many loads or doing ones that are simply too large will just end up getting expensive. So save yourself the time and money, and measure how you wash your clothes efficiently.

While these tips may seem small, I’ve managed to use many of them to save me a ton each month. The biggest thing to remember is to be aware of the energy you are using. Keep the lights off when you don’t need them, use blankets before you crank up the heat, turn off appliances you aren’t using. Make some small changes in your daily habits to save yourself the pain of a sky-high bill at the end of the month.

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Saving cash on coffee

Caity Healy | Lifestyle Editor

At Home

The cheapest option for starting your day with that morning cup of coffee is ultimately to make it at home. While it may not be as convenient as getting it on the go, the amount you’ll save is incredible. Think about it, you spend maybe $3 to $5 per cup when purchasing one cup of coffee. That money will add up quick.

But even when you are making it at home, there are ways to make that cheaper as well. First of all, buy beans instead of ground coffee. Whole beans stay fresh for a lot longer than ground coffee, so you’ll be able to keep them in your cupboard even longer. One trick for keeping your coffee beans or grounds fresh is to keep them in an airtight container and away from any light, heat or moisture. Avoiding those few things will keep your coffee tasting better longer, and you won’t feel like you have to throw it away too soon.

If you find yourself drinking your coffee too quickly and having to constantly buy more, you’ll find it to be a cheaper option to buy your beans in bulk. Waremart offers this, and if you live further away, you can also find it at stores such as Fred Meyer.

Make just enough coffee that you’re planning to drink. Think about how often you make a full pot of coffee, and then find yourself only having one cups worth. So much coffee has been wasted this way, so think ahead of time and make yourself one cup at a time. Or, you can opt for a french press. Not only does this allow you to regulate how much coffee you make, it gives it a more robust flavor.

That being said, if you do have leftover coffee, save it. It reheats a lot better than you’d think. You could also freeze it and make coffee ice cubes, which is perfect for if you make yourself an iced coffee or any iced drink that you’d like to kick up a notch with a little bit of java.

Perhaps you’re craving coffee that has a little more flavor than your usual drip; there are definitely some at-home options for you too. Purchasing a bottle of flavored syrup that will last you awhile costs about the same as a Frappuccino. And, it allows you to be creative and mix and match different syrups at home.

Coffee Shop

Sometimes, you simply do not have enough time to brew yourself a pot of coffee. When this happens, and you really need that kick of caffeine, most find themselves heading to their favorite coffee shop. While this can undoubtedly get expensive, there are a few key ways you can get away without spending an arm and a leg.

Order your coffee or iced drink with light ice — doing this oftentimes means you will get more beverage for your buck. Places like Dutch Bros confirms this to be true. So next time you order that iced coffee, make sure to do it with less ice — and with more caffeine, preferably.

While you’re at it, Dutch Bros also confirms that adding extra sweetener to your drink comes at no cost. If you’re worried about getting the best deal, might as well amp it up with some extra sweetness, as it won’t have any effect on your wallet.

You can also save money by purchasing your coffee on campus. Both Caffè Allegro and The Press will give you a 25 cent discount if you bring in your reusable coffee cup. While that might not seem like a lot, it can quickly add up if you’re someone who buys frequently.

Get creative with the drink you are purchasing. Sometimes, some shops will have cheaper deals of the day, why not try those? Caffè Allegro gives 25 to 50 cent discounts on their daily specials which are always changing. You can also try to mix up the drink you’re used to getting. For instance, if you like to order a grande iced white mocha at Starbucks, instead order an iced grande triple espresso with four pumps of white mocha. The first one only has two shots of espresso, and is over $4 — while the latter has three shots and is roughly $3. If you choose to get less flavor, it would be even cheaper. Try testing out different combinations like this to get the cheapest option for the same coffee taste you know and love.

And of course, you can always opt to just get a drip coffee, as they are cheapest at any shop. Then, most will supply coffee creamer you can just use for free. During the winter, I would purchase a drip coffee on campus and use the peppermint mocha creamer they had for free. It tasted just like a peppermint mocha, only it was $2 cheaper.

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Dear Ezi

 

Dear Lazy is the New Black,

Oooo kitty friend! I get you! Senioritis is real, heck even Google Docs recognizes it as a word! I’m not sure if senioritis is what you are experiencing but it sashays on to folks hard during winter term! I know the best way you can combat that is just forcing yourself to start something — other than a new show on Netflix — and stick to it. Once you start something don’t stop till you have a good portion of it done! Starting something is honestly the hardest part, once you get passed that things may be easier!

There are also more complicated things that could be at play, if you feel comfortable I’d make an appointment at the counseling center! If you are a full-time student it is free! The ole’ brain wranglers over there can help with many mental things! They are wonderful and they could help you better than this humble drag queen could ever. I am trained in death drops and lipsync; they are trained in all the things that go on in the old wig holder!

There is no perfect option for anyone, but for some people once they get motivated they don’t stop. Try bribing yourself with coffee or your treat of choice. The caffeine and sugar can help give you energy to do things! Best of luck my dear!

Ezi

P.S Once you get some stuff done you should watch Grace and Frankie, it’s great! BUT only after you get your stuff done.

P.S.S. I am serious!!!

 

Got a question that you’re dying to ask Ezi? Send them to chealy16@wou.edu.

Staying healthy during winter

Caity Healy | Lifestyle Editor

Welcome to Monmouth, Oregon. The average temperature in February is 42.3 degrees, we get about 41 inches of rain per year and we see 154 sunny days. That being said, it’s obvious that in this area, it can be very easy to find yourself unhealthy during the winter months. Actively trying to stay healthy, especially on a college campus, is incredibly important for your well-being.

It’s important that you are getting all the essential vitamins your body needs. With such little exposure to sunlight, it’s imaginable that many students at Western are lacking in the necessary Vitamin D their body needs to function. This can be found in many foods, such as fatty fishes and eggs. However, you can also opt to take a multivitamin. That way you can assure that you’re not only getting the proper amount of Vitamin D, you’re also getting all the other key vitamins that your body might be missing this time of year.  

Get moving. This one is probably not that surprising, as exercise helps with most any health-related issue that you’re experiencing. It even prevents a common cold. According to a study by the University of South Carolina, men who got in three hours of moderate activity a day were 35% less likely to catch a cold than those who only got one hour. So just take any opportunity you can to get up and get moving, even if it’s just to take a quick walk for a study break.

Wash your hands frequently. This one cannot be stressed enough. Viruses can live on surfaces for hours. All it takes is for you to touch one unsanitary surface and you could be next. And of course, if you are sick you shouldn’t be spreading your germs either. Wash your hands before and after eating, and often between those as well.

On top of this, don’t forget to wash your winter coat as well. How often do you wash the jackets you wear out during this time of year? Think about all the places you’ve been in those, the people you’ve been around, and what you may have been exposed to. Be safe, and wash your winter clothes.

Finally, get the right amount of sleep for your body. According to a study done by the University of California on 165 adults, those who slept 6 hours were four times more likely to develop a cold than those who had gotten seven hours. Protect your body, get the sleep it deserves.

If you do find yourself becoming ill, head to the Student Health and Counseling Center for a free cold and flu kit. In that you’ll find medicine, thermometers, lozenges and more to keep you healthy and get you back on your feet.

Contact the author at chealy16@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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