Mount Hood

Conquering seasonal affective disorder

Caity Healy | Lifestyle Editor

The days get shorter, natural light is scarce and the weather is gloomy and gray. The peak of the winter season for many students may just mean bundling up in extra layers and trying to stay warm and dry in the cold Monmouth rain. For other students, likely over five percent, it means something far more serious and troubling.

Seasonal affective disorder, according to the National Institute of Mental Health, is a “type of depression that comes and goes with seasons, typically starting in late fall and early winter.” While it often can be confused as its own disorder, it’s actually a subtype of major depression, with much of the same symptoms.

Like depression, it can come in many different levels of severity. Some feel what would be described as “winter blues,” while others can be hit with profound, debilitating symptoms. Neither should be taken lightly.

According to a study based in Maryland conducted by Dr. Norman Rosenthal, who led the original research on seasonal affective disorder, 1 in 20 seniors in high school had already had “full-fledged SAD.” Rosenthal also believes that college students experience this in even higher numbers.

There are a couple reasons for this belief. First is due to disturbed biological rhythms. When at home, many students have parents or guardians who help them wake up in the morning, go to sleep at a more reasonable time and essentially regulate their circadian rhythms. However, with the start of college, many are experiencing that newfound freedom for the first time. With it comes a disturbance in their patterns, delaying their cycles.

The second reason he believes college students are hit even harder is the increase in workload over each term. Around this time, right in the middle of the year, is when many students begin falling behind. Work begins piling up, and you can feel like you are drowning. This compounds the problem.

If you believe that you or someone you know is affected by SAD, there is some advice that Rosenthal has for you. First of all, you need to recognize the problem. Know what symptoms to look for. This includes “changes in energy, sleep, appetite, weight, concentration and engagement with others.” When you notice these symptoms, take them seriously.

Bring more light into where you live. Natural light, according to the American Psychological Association, can be very therapeutic. The earlier in the day you expose yourself to it, the better.

Exercise in natural light. Outdoor workouts are a great option. However, if you prefer indoor, working out at the Health and Wellness Center during daylight hours works just as well. With the several windows and skylights, the room is flooded with natural light.

Be socially active. It’s understandable that this can be very hard to do. You don’t have to get out of your comfort zone if you are someone who doesn’t socialize often. However, time with people who are important to you and know how to cheer you up can be beneficial.

Finally, if you feel that you, your schoolwork or your mental or physical health is affected by SAD, seek help. The Student Health and Counseling Center takes appointments, or if it’s an emergency, allows people to be seen immediately. With their help and support, SAD is something that can be conquered.

It’s best not to wait until it gets worse; staying on top of your seasonal disorder and being aware of it helps lessen the weight of it. While how one chooses to cope with it is different for everyone, know that there are options. Know that you are not alone in this.

Contact the author at chealy16@wou.edu

Photo by: Paul F. Davis

DIY nail art made simple

Caity Healy | Lifestyle Editor

Getting your nails done professionally is not a cheap thing to do. Getting a set of acrylics can be in the upwards of $40, and a simple manicure can be around $20. While neither are outrageously expensive, it’s more than I’d like to spend on something I don’t necessarily need. That being said, I do enjoy having a fun look painted on my nails, as it gives me a sense of confidence I don’t always have.

Unfortunately, I am the absolute worst at doing my nails. Most of the time, the majority of the paint ends up on my skin rather than my nail. For that reason, I have found some simple nail art that can be done at home by even the least coordinated, such as myself. So pull out some polish, and inevitably some polish remover, and get started.

 

Matte Polish

Get a clean dish, and mix a few drops of your nail polish with small amounts of eye shadow or some other powder with a toothpick. Mix small amounts of powder at a time. Note that it will not look matte when wet, but as it dries, it will be more obvious.

Inspired by evergreenbeauty.edu

 

Polka-Dot Design

Use the round end of a bobby pin to add a polka-dot look to your nails. Feel free to use this design however you’d like. The dots can be all over the nail-bed, follow a straight line, or whatever you decide you want to do.

Inspired by sortrature.com

 

Utilize Sharpies

Thin sharpies make for some really fun designs. Especially if you opt for a gold or silver sharpie, you can easily add designs to your nails that look professional. These can quickly come off with rubbing alcohol if you decide you don’t like the look.

 

Tape Designs

Cut tape into the shape you want on your nails, and paint right over it. You don’t even have to cut it. Strategically placed tape can give you fun, diagonal nails that are incredibly easy to do.

Contact the author at chealy16@wou.edu

Photo by: Caity Healy

Navigating conflict for successful relationships

Caity Healy | Lifestyle Editor

While there has never been a time in my life where I’ve found it enjoyable to get into an argument with a significant other, I have noticed a pattern — I either leave the conflict feeling absolutely horrible, or I leave with a feeling of relief and optimism. Obviously, I prefer the latter. As much as I hate conflict with the person I love, it’s important to note that healthy and fair disputes are a necessary component to a flourishing relationship.

Healthy, fair fights can lead to many benefits that you wouldn’t necessarily realize. The fact is that all couples argue. It’s unavoidable to spend so much time with someone and not find yourself bickering over something. However, successful couples disagree differently.

According to Dr. Aislinn Addington, director of Abby’s House, a healthy argument means “listening to each other and respecting each others needs. If at the end, you both move forward, then that is great.”

Some other tips to keep your disagreements healthy include not running from an argument. If something is bothering you, and you know it will continue to bother you, it needs to be said. While it may be difficult and probably uncomfortable, it’s necessary that both partners are included and in the loop when it comes to important topics. Speak your mind.

Remember that you are a team. You are in your relationship together, and keeping that thought in the back of your head during an argument can help you remember that you chose to be with this person for a reason. Don’t let a dispute keep you from seeing that.

The benefits to a clean, healthy argument are more extensive than you’d think. Opening up to each other can create a sense of trust. Letting a partner know that you trust them enough to let them see your true feelings will ultimately make them feel more included and accepted. Also, holding things in will cause damage to your relationship. Talking about things early on will stop it from piling on and weighing even heavier on your shoulders.

Healthy conflict is a way for you to grow as a couple. Look at a fair dispute as an opportunity to progress together and become intimate in a way you hadn’t been before. With all this being said, while a healthy fight is incredibly beneficial, it’s important to know the difference between a fair fight and an unhealthy one.

“Look for patterns. If you’re clear with your needs and your partner chooses to disregard that, that’s unhealthy,” Dr. Addington commented. “Having the same fight over and over again, or if it escalates is something to watch out for.” Fighting just to fight versus fighting for the sake of a resolution is another thing to look for. If you feel like you aren’t being heard and are simply talking to no one, this is a bad sign and an indicator of an unhealthy relationship.

Any fight that turns personal, where your partner begins making jabs at you as a person rather than something you did to hurt them, is unhealthy. “Sometimes it starts with put-downs and name calling,” Addington added, “and it generally becomes something worse over time.” Watch out for this, and make sure you aren’t doing it yourself.

And lastly, of course, any type of abusive argument or fight is incredibly dangerous and a huge red flag. Do not take this lightly. Whether it be physical, emotional, verbal or mental, it is never okay. If you find yourself in a situation like this, know that there are people you can talk to. Abby’s House in the Werner University Center offers services for people experiencing domestic and dating violence. You can also call the National Domestic Abuse Hotline at 1-800-799-3224.

Contact the author at chealy16@wou.edu

Photo by: Caity Healy

Traveling on a budget

Caity Healy | Lifestyle Editor

It may only be week three, but with all the rain in the forecast, the only thing my mind can go to is spring break. While it still is a while away, now is the best time to start planning your trips.

You may be thinking that as a college student, on a college student budget, there is no way you can afford to travel anywhere. However, with some proper planning and research, it’s actually a lot cheaper than you’d think. Here are some tips on how to prepare yourself for a trip that won’t break the bank.

 

  1. Start planning ahead of time

The best time to plan when prices are usually the lowest is about three months before you’re trying to travel. So if you’re planning a trip for spring break, now is the time to do it.

  1. Utilize apps such as Kayak

They help you search for flights to and from wherever you’re trying to go, and it also will denote certain days that have better deals. For instance, it’ll tell you whether you should purchase your tickets then or wait. You can also look at Google Flights, which will give you the price for every single day for any destination at the best price.

  1. Use social media

Follow accounts on Twitter such as @airfarewatchdog and @theflightdeal, as they will tweet when there is glitches or good deals regularly.

  1. Break your trip down into shorter legs

Rather than flying straight from home to your destination, you may find it cheaper to make stops and connect from one airport to the next. It’s important to do your research and check all of your options.

  1. Think about where you are staying

There are a lot of cheaper ways to lodge than staying in a hotel. Airbnb offers international stay for a lot less, and often will have full kitchens so you can even cook for yourself instead of eating out every night- which obviously will get expensive. You can also look into hostels if you are open to a shared space with others.
6. Pick the right destination

When planning your trip, think about where might be a cheaper place to go. The location will play a huge part in the price. You can still fly internationally and do so on a budget, but some places are far more expensive than others.

  1. Pack light

Bringing that extra suitcase will cost you more than you’d think. Save yourself the hassle of bringing a checked bag, and just bring the necessities.

  1. When you’re there, live cheap

Do things that cost you very little or nothing at all, and try to limit how much money you’re spending on different activities. Rather, go for a walk around the city, a hike, a walk on the beach or listen to some live street music. There are ways to enjoy your time traveling at very little cost.

 

Contact the author at chealy16@wou.edu

Mixing it up with protein shakes

Caity Healy | Lifestyle Editor

Protein is an incredibly vital component to any healthy and balanced diet. Your body uses it to build and repair tissue, and it’s an important building block in your muscle, blood, skin and more. Unlike many other nutrients, our body has no protein stores that it can go to when you need it. For that reason, you need to supplement this through your choice of foods.

A really convenient and useful product to help get your levels where they need to be is protein powder. However, if you’re similar to many, you have trouble finding any protein that doesn’t taste and smell absolutely awful. Through trial and error — and more error — and eventually success, I’ve been able to find some recipes that actually make protein enjoyable — mostly due to the fact that all the other ingredients overpower the taste. So, if you’re looking to get that boost of protein to your diet, try out some of these recipes that will have you questioning if there’s really any of the supplement actually in it.

Total protein count for each recipe may vary depending on brands used.

 

Mixed Berry Smoothie:

-Combine one-half cup of frozen mixed berries (I like using strawberries, blackberries, raspberries, and blueberries) with one-fourth cup of vanilla greek yogurt, one-fourth cup of orange juice, and 1 scoop of vanilla protein. Blend until well mixed. If you need more liquid to reach desired viscosity, add water.

Total Protein: 22 Grams

 

Peanut Butter Chocolate Smoothie:

-Combine 1 cup of sweetened almond milk with 2 tablespoons of natural peanut butter, 1 scoop of chocolate protein, 1 teaspoon of honey and 1 frozen banana cut into small pieces. Blend together, and if you want it thicker, add more ice. If you would like, add a teaspoon of dark chocolate syrup.

Total Protein: 34 Grams

 

Orange Cream Smoothie:

-Combine one-half cup of vanilla ice cream (for highest protein, opt for brands like Halo Top), one-fourth cup sweetened almond milk, one-half cup orange juice, 1 scoop vanilla protein, one-half teaspoon vanilla extract. Blend, and add ice if it needs to be thickened.

Total Protein: 22.5 Grams

 

Contact the author at chealy16@wou.edu

Photo by: Caity Healy

Confront your consumption

Paul F. Davis | Photo Editor

Most people in the United States know that our shared over-consumption of the Earth’s resources is fundamentally changing our air and ecosystems. It’s hard sometimes to not feel downtrodden about our failure to be stewards of the Earth, but don’t feel down; you can make a difference through changing a few habits and being aware of the things you are using. Together we can make a drastic difference in the Earth’s future just by eliminating our use of a few consumables.

If you haven’t heard, there has been an uproar on social media about our use of straws — believe the hype. Straws are one of the many wasteful and unnecessary things our culture prides itself on consuming. When going out to a coffee shop or eating at a restaurant, just get in the habit of saying, “Thank you, I don’t need a straw” or bring your own reusablez one.

But straws are not the only wasteful thing we consume, they are only the tip of the metaphorical iceberg. While eating or drinking ask yourself, “do I really need that?” Because how often do you really use those plastic utensils, napkins or bags after you’re done giving into your human needs?  Change your habits, change the world.

Another unnecessary consumable that our culture loves to use are tubes in the middle of our rolls of toilet paper? The tubes make it easier for the paper to turn around the pole in the center. This use of tubes, however, isn’t even necessary. Toilet paper still works to the last sheet without a tube in the center and they sell it for a lower price as well. So college students, go out to the store, Waremart or Roths, and buy some tubeless and more affordable toilet paper.

Ever stop to think where all your night-out glitter goes after your evening of debauchery? It often enters our waterways. Those microplastics, any plastic smaller than a fifth of an inch, are one of the worst things for waterways. These microplastics take one of two paths when they enter a river or where ever our waste water enters. This glitter is either mistaken as food by our aquatic friends, any river dwelling animal, or as the microplastic lands on river beds where it slowly leaches out chemicals that are not advantageous for any living creature and sometimes even carcinogenic. So once again, ask yourself, do you really need to use that glitter?

Together let’s change our habits and start to ask do we really need this or that, and apply that thought process to everything we use. When we develop this skill, we will use less. When we use less, we have all made a decision to work towards the betterment of our Earth’s future.

Contact the author at pfdavis14@wou.edu

Photo by: Tiia Monto

 

What does anxiety look like to you?

Paul F. Davis

Mikaela Wong | Freelancer

I had my first panic attack when I was 8-years-old. I wasn’t able to understand the reality of what it was until I was 19 and started getting them more regularly. The feeling was always familiar: my chest got tight, my throat closed up, my eyes widened and my breathing started getting quicker and shorter. I felt as if I was drowning; I had no control.
To me, anxiety is the constant feeling of being on-edge or fidgety that never goes away, but just varies in levels and extremeness. It can sometimes get the better of me when I’m overwhelmed by responsibilities, if I’m surrounded by too many people and become socially exhausted or sometimes for no apparent reason at all.
In my specific case, my problem is that I have a high-functioning personality, meaning that I am very good at hiding my problems and feelings. Instead, I use it to fuel my motivation to accomplish or achieve things. Not that I believe that accomplishing things is bad, but using it to distract or deviate my mind and others’ from what is bothering me can be. It reached a point where I was achieving so much and had everything that I thought I would need in order to be happy, yet I still asked myself why I felt empty inside.

While there are many ways in which people choose to deal with their mental disorders, I chose to start seeing a therapist when I noticed the behavioral patterns heading in a negative direction.
I was diagnosed with major depression and extreme anxiety. My therapist told me that achievement was a common way of coping with deeper issues, as if my self-worth was dependent on how much I could get done. But that in reality, I just needed to be and exist without needing to prove myself to anyone, including myself.
In order to do that, I had to practice being “mindful”. This meant teaching myself to be in the moment and forcing myself to observe things I directly saw instead of worrying about what it meant, or letting my mind wander into the hypothetical world or over-analyzation it tended to go to whenever my anxiety would rise. “What if I didn’t study enough for that test? What if my friends are just pretending to like me? What if my life doesn’t look like how I want it to in 10 years?”

Instead, when presented with a situation where I felt my anxiety sneaking up on me, I focus on my body and observe which parts of me are feeling tight and rigid. Then as I slowly and consciously relax that muscle, I visualize the stress leaving my body and become more aware of my posture and position. I will take five minutes to ground myself and become aware of my breathing while observing colors, shapes and textures, before continuing to proceed with my day.
Mental disorders and self-care are going to be different and look different to everyone. Asking for help isn’t a weakness and finding out how to take care of yourself isn’t a waste of time. Life is a process for you, not a presentation for others. If you or someone you know is struggling, help is available. You can visit the Student Health and Counseling Center for a confidential appointment, free to any student registered with six or more credit hours.

Meal-prepping made easy

Caity Healy

Caity Healy | Lifestyle Editor

A new and increasingly more common trend amongst many, especially those who are health-conscious or ones on a budget, is food prepping. Cooking the meals that you will eat throughout the week and storing them in containers offers a simple way to keep you prepared, and can lead to more discipline in what you choose to eat if you’re focusing on your health.

The problem that many people can run into when eating healthy is that it’s not cheap. Purchasing fresh produce and high-protein meals can tend to get expensive. This is especially true when you purchase more than you can actually use, and it goes bad before you even have the chance to use it. However, with some proper meal planning, this can be easily avoided.

Before shopping, know what you want your meals to be. To do that, try to think of what meals would most closely reflect the diet that you’re trying to consume. Make sure that whatever you choose is of the right amount of calories, protein, carbohydrates, fat and whatever other nutrients you’re trying to reach. Once you map out your meals for the allotted time that you’re prepping for, you can compile a grocery list that you’ll stick to once you head to the store.

While shopping, it’s a good idea to buy things in bulk, as you’ll typically use most of it while prepping everything and it’ll offer you the cheapest option. For example, if you’re planning for chicken breasts to be part of your prep, your best bet would be to purchase a bag of frozen chicken breasts as it costs far less than unfrozen and can go further.

Another thing to think about when shopping is if you’re trying to stick to a budget, are there cheaper things that you can replace items with? Certain meats are equally as high in protein but cost far less; some vegetables last longer and therefore will be cheaper in the long run as you won’t have to throw anything out.

When cooking, cook all of one item at a time. Cook any meats together all at once, all vegetables together and so on. Then, once everything is done, you can separate everything you’ve cooked based on how long you’re prepping for. Be reasonable; only prep for the days where you know you won’t be cooking.

When everything is all prepped and put into containers, you’re ready to go. Just make sure that you don’t prep things too far ahead of time. For instance, cooked chicken only lasts about four days in the fridge. Make sure that what you’re choosing to cook will stay fresh.

 

Contact the author at chealy16@wou.eduIMG_3729

Small ways to make side cash

Paul F. Davis

Caity Healy | Lifestyle Editor

Here’s a fact that many of us know far too well: college is not cheap. For many, the stress of being a full-time student can be far too heavy to even consider finding a side job. And for those who have a job as well as being a student, sometimes you still don’t feel like you have enough money in the bank to live comfortably.

Luckily, being a college student allows for some opportunities to make money that are fairly low commitment. While nothing can come incredibly easy, there are ways that you can still make some cash without the stress of working hours every week. Choosing to take up any of these options allows you to focus on being a student first and lets you leave some of your financial stress behind.

 

-Be a note-taker in your classes, if applicable. You’ll already be there; doing this forces you to really pay attention to the lectures and jot things down. Not only will you be making money, but you’ll do better in school. You can apply in the Office of Disabilities.

-Sell things online. I’m not saying to sell everything you own, but think about what you have that you never use. Or, you could even buy things second-hand and resell it for profit.

-Tutor. Are you really good at your major? You can make money by helping others reach the skill level you are at. For more information and to apply, contact the Student Success and Advising Office.

-Babysit/petsit. Living in a college town, it can be hard to remember that we do live in a city where many families live. Many parents would love to hire a trustworthy and qualified college student versus an unqualified high school student.

-Freelance writing. Here at the paper, we would love to have talented writers share their voice; for more information feel free to contact me or any staff member.

-Use your talents. Can you knit? Sew? Paint? Are you good at making signs? People will pay for handmade, quality products. Start small by selling to people you know, and eventually you could branch out to different customers.

 

Contact the author at chealy16@wou.edu

Dining out of town for date-night

Caity Healy

Caity Healy | Lifestyle Editor

While Monmouth offers several delicious quick-bites, if you’re looking to go somewhere a little fancier, your options are limited. I knew that I wanted to take my boyfriend out for a slightly more elegant dinner to thank him for helping me move — to be honest it was mostly because I had just purchased a really cute dress and needed an excuse to wear it out — and I found myself looking out of town, but still fairly close by for a nice eatery.

After some research, I decided I would take him to Bentley’s Grill in Salem. The reviews looked promising, the menu had my mouth watering and the prices looked doable for a college student budget, while not being as cheap as some chain restaurants. We set our reservations for 7 p.m. on a Friday, a typically busy day, and they were still able to get us a nice table for exactly when we requested.

Once we arrived, we found the restaurant in an extravagant looking lobby in the Grand Hotel. Immediately, we were greeted and seated by smiling faces who gladly took our drink orders — we had many options as the location also had a full bar — and were given our menus.

I started by ordering their calamari with lemon roasted garlic aioli. My boyfriend isn’t a huge fan of seafood, but we both still very much enjoyed the appetizer which came out to us quickly. The serving size was perfect for a starter and it was fried perfectly.

Not too long after, we were brought our dinners. I ordered their Fulton New York cut steak with roasted garlic mashed potatoes and a vegetable side. My boyfriend ordered their special of the day, which was ribs with arugula, rice and a sun-dried tomato salad. My steak was cooked perfectly medium-rare, and his ribs were incredibly tender. Everything was cooked just as we had ordered it.

The waitress was checking up on us frequently, making sure everything was served to our liking. She was always incredibly kind and genuinely seemed as if she wanted to make the best experience for us as possible.

We finished our dinner by somehow making room in our incredibly full stomachs and ordering a crème brûlée dessert. This was probably my favorite part, as this is my absolute favorite sweet. My boyfriend didn’t love it quite as much, but he also had never had crème brûlée before and wasn’t sure what exactly to expect.

Overall, I thoroughly enjoyed the entire night. The service was top-notch, the food was all cooked to perfection, and the atmosphere and ambiance was both comforting and appealing. I’d definitely go here again if I’m looking for a more elegant dining experience.

 

Contact the author at chealy16@wou.edu

Finding time to be health conscious

Caity Healy | Lifestyle Editor

Caity Healy

Caity Healy | Lifestyle Editor

During this time of year, many people want to begin moving towards a healthier lifestyle. However, the new year also marks the beginning of a new term. As a result, finding the time to cook healthy meals for yourself can seem almost impossible. Luckily, using a slow cooker can make this task far more simple than it seems.

With most slow cooker recipes taking hours to complete, all you have to do is get it started, go about your day and finish whatever you need to do. Then, when you get back, you’ll have a meal prepared that’s ready to go for you, and it required about as much work as going out to eat. It’s also cheaper. So go find yourself a slow cooker and get started on these meals.

 

Vegan Black Bean Soup

Recipe from emelieeats.com

Drain and rinse six cups of black beans. In the slow cooker bowl, place the beans, 4 cups of vegetable broth, 1 finely chopped yellow onion, 1 finely chopped red bell pepper, 2 chopped jalapenos, 1 cup of salsa or tomatoes, 2 teaspoons of minced garlic, 1 tablespoon of chili powder, 2 teaspoons of ground cumin, 2 teaspoons of salt, 1 teaspoon of ground pepper, and ½ teaspoon of paprika. Cook on high for six hours, or until the beans are tender. Serve warm and top with avocado and cilantro. Feel free to omit or add any spices or ingredients that you would like.

 

Stuffed Peppers

Based on a recipe from delish.com

In a bowl, combine one pound of ground turkey with one can of drained black beans, 1 diced tomato, ½ cup of shredded cheese, 1 cup of cooked brown rice, 1 cup of corn, 1 teaspoon of cumin, 1 teaspoon of chili powder, ½ teaspoon of garlic powder and ½ teaspoon of oregano. Season with salt and pepper. Stuff 4 bell peppers with mixture, and place them in the slow cooker open side up. Cover and cook on high for 3 hours. Can be topped with avocado, cilantro, and sour cream.

 

Zucchini Lasagna

Recipe from primeverakitchen.com

In a bowl, mix 15 ounces of part-skim ricotta cheese, 1 egg, ¼ cup of parmesan cheese, and one cup of chopped spinach. Coat the inside of the slow cooker with cooking spray. Ladle one cup of tomato sauce on the bottom of the slow cooker. Layer 5 slices of zucchini on the bottom. Place some of the ricotta mixture on this, and top with a small amount of mozzarella cheese. Repeat this process until you’ve used all the slices from 4 medium zucchinis. Top with mozzarella and parmesan. Cover and cook on high for three and a half hours. Turn off the slow cooker and let sit for one hour unopened. Serve warm.

 

Contact the author at chealy16@mail.wou.edu

Conquering the New Year’s resolution drop-off

PFD

Caity Healy | Lifestyle Editor

We’re officially into the second week of the new year. In other words, we’re officially into the part of the year where people begin throwing their resolutions out the window and giving up on their goals entirely.

Like many, you probably started out strong. You kept up with your resolution every single day, and slowly you started allowing yourself to push all of it aside. If this sounds familiar, or you can feel yourself getting eerily close to this outcome, then it’s time to buckle down and focus on ways to stay consistent.

Your outcome often depends on the resolution you set in the first place. If you haven’t set one yet, it’s not too late. Refer to our online article titled “Setting the new year up for success” to learn what makes a proper resolution. However, if you already set one, and it follows all the guidelines of a realistic goal, then you can depend on the fact that with your willpower and determination, an ideal outcome will be reached.

First of all, to maintain your goal, you need to hold yourself accountable. Write down what you want to do and how often, and check it off as you go. Being able to put it in writing that you accomplished what you wanted to do will not only feel rewarding, but it will also be proof to yourself that you’re making progress and make it easier to track. You could even go as far as to put it in your planner. That way, it’s not something in the back of your mind, it’s an actual part of your daily schedule.

However, if you are someone who struggles with reaching goals on your own, you may want to consider looking to a friend. Having someone there to motivate you and keep you pushing will force you to work even harder at whatever your goal may be.

Second, review your resolution. Are you already failing in the second week? Perhaps the problem isn’t you; it may be that you simply set a resolution that is just impossible to reach. This is an easy fix. You can still reach the same goal in smaller increments. For example, if your goal was to workout five times a week, just cut it down to three. If that gets too easy, make it four, and then eventually five. You don’t have to meet your resolution all at once- time things out according to your own ability.

Third, if you’re comfortable enough, make it public. Tell your family, friends, or if you’re feeling courageous, even tell social media what your resolution is. Some people find it rewarding to be able to post updates on what they are doing. Also, you’ll have support from a large group of people who want to see you succeed.

Fourth, don’t let yourself give up. Say your goal was to eat healthy, and you chose fast food every day this year. So what? We all start somewhere. You slipped up, so forgive yourself and move on. Trust in yourself, and trust your determination, and you will start reaching your goal. Even if it’s a slow process, any progress is better than none.

 

Contact the author at chealy16@mail.wou.edu

Embracing the skin you’re in

Thebodypositive.org

Caity Healy | Lifestyle Editor

According to a poll done by ComRes, the top three most common New Year’s resolutions are to “exercise more,” “lose weight” and “eat more healthily.” A common pattern can be found amongst these three that can lead one to make a simple assumption; the majority of those who set these goals are not happy with where their body or health currently is.

Choosing to make yourself healthier is an option that everyone has, and can take up at any time. Deciding to exercise and eat well can be incredibly beneficial to your health and well-being. However, it’s important that during the journey of reaching your resolution, you still choose to be body positive.

The meaning of this term can vary between person to person. While speaking with psychologytoday.com, Mallorie Dunn, founder of the body positive fashion line “SmartGlamour,” noted that to her, the phrase means “accepting the body you have as well as the changes in shape, size, and ability it may undergo due to nature, age, or your own personal choices throughout your lifetime.” She also adds that it’s “the understanding that your worth and what’s going on with you physically are two separate entities.”

While this definition of the phrase can read differently to everyone, the overall point is typically the same — every body is worthy of love and respect. During this time of year, where many people are trying to lose weight and alter their bodies, it can be difficult to remember this. If you are someone who is struggling with body image, there are a couple key things to keep in mind.

Body positivity is not always an easy thing to reach. It takes time, diligence and belief in yourself. It’s not something that everyone automatically has; it’s something that you must actively pursue. It’s your relentless attempt to have a positive body image.

You have to accept the fact that you can appreciate another type of body or appearance, and still love yours as well. Helping others be body positive can be incredibly important. But, still love every part of what makes you who you are, as well.

In the end, it’s okay to admire and accept your body for exactly what it is. It’s also okay to want to change your body — if your intention is for yourself and your own health, rather than the standards set by others. Do what makes you happy, wear what makes you happy and keep striving to have a positive outlook on yourself and the skin you’re in. Love yourself through every stage your body goes through.

 

Contact the author at chealy16@wou.edu

Setting the new year up for success

Paul F. Davis

Caity Healy | Lifestyle Editor

Setting goals is a vital component of developing as a person and becoming the version of yourself that would make you the most happy. With the start of the new year, many people will use the date as a beginning point to tackle whatever goal they’ve been thinking of trying to accomplish.

While New Year’s resolutions are a common way to start aiming for a specific target, they’re also a common way to shoot further than you had anticipated and leave yourself feeling disappointed that you weren’t able to achieve what you had planned. To prevent this from happening, you have to plan your resolution not just based on your dream outcome, but on realistic guidelines.

First of all, you have to know yourself. Knowing what you’re typically capable of doing, what your schedule usually looks like and what your tendencies are regarding goals will help you decide what is best for you. For example, in previous years I had always made it a goal to lose weight. In choosing that, I wasn’t taking into account the fact that I typically give up on those types of things often, and that because I didn’t have any type of plan for it, I would never achieve it. However, last year I made it my new resolution to go to the gym at least three times a week. It was far more attainable, less daunting and fit my tendencies and schedule well. In the end, I was going almost daily until the end of the school year.

Second, be realistic. If you’re choosing to do something that is nearly impossible, odds are you aren’t going to reach it and you will probably end up feeling discouraged. Picking goals that are possible will make it far less intimidating to tackle. This in no way means you should pick things that are easy; step out of your comfort zone and choose a resolution that will take some time, work and dedication. But that doesn’t mean you should have to work yourself too hard trying to get there.

Third, pick a resolution that can be measured in some way. One way to do this is to have a weekly log where you measure where you are at in regards to your goal. That way, you can see how much further you’ll need to go, and what steps you’ll need to take to get there.

Fourth, think about previous resolutions you had set. Have you achieved them? Do you notice any patterns in your old goals? Perhaps you’re picking things in a similar category a lot; the most common resolutions have to do with weight loss, health, and physical activity. For many, your best bet may be to think of a different aspect of your life you want to work on and focus on that. That way, you can take a break from something you know you’re struggling with and go after another part of your life that you feel can improve. You can always come back to your old goals later on.

The point of a New Year’s resolution is to use the end of the old year to reflect on who you are, and use the start of the new year to become a better you. Take advantage of this time to really think about where you want to see yourself by the end of 2018, and plan accordingly. But also, plan realistically. In no way does this mean you can’t shoot for a difficult goal. For some people, that works best. But, whatever you choose, make sure it’s something that will work for you.

Taking control of your holiday stress

Caity Healy | Lifestyle Editor

It’s the most wonderful time of the year. Or, at least that’s what the holiday tune tells us. In reality, the winter season can be a mixture of some fun, and a lot of stress. While that stress comes in many forms and for many reasons, in order to enjoy your time this break, you’ll have to learn how to cope with it. That way, you can make the most of the holidays.

If you’re a first-year, you probably missed your loved ones while you were away and couldn’t wait to see them again.Then, once you were finally reunited for a couple weeks, there’s a good chance you had the realization that there’s a stark difference between when you’re at home versus when you’re at school. For the first time, you may have understood what every other student had to learn their first time going home for a long break: being on your own is kind of nice. That’s when the holiday stress kicks in.

The first type of stress I tend to deal with this time of year is learning how to get along with my family all over again. When I first get back home, it’s always great. Then, I begin quickly butting heads with my parents and many siblings. Whether it be about curfews- something I didn’t even have to think about while at school, or why my sister is wearing my shirt and pretending like it’s hers, the family arguments can be exhausting and make me wish I was back at Western already.

When I begin feeling this stress, I cope with a few different techniques.

First, I remind myself how lucky I am to have loved ones who support me and care about me at all. Then, I go on to reminding myself that break is only a few weeks. If I was able to survive my first 18 years with these people, then I can surely do four weeks. And then, if all else fails, I just go somewhere else for a while to calm down.

The next type of stress that I come across is holiday financial pressure. Trying to buy presents while remembering that you’re about to start a new term and have to deal with the cost of that can be daunting. My gut tells me to buy everyone I love a gift, while my bank account tells me the exact opposite. When this type of stress arises, I remind myself that nobody I love will actually care about how much their present costs. It’s true what they say- it’s the thought that counts. While we all want to do extravagant things for the people we care for, sometimes it’s just not possible. If you find yourself in this predicament, a good option would be to opt for DIY gifts. For some DIY inspiration, refer to our previous issue.

Another thing I tend to find myself stressing about is travel. Getting to and from campus can be difficult if you don’t have a car. However, I always find myself to be okay if I put some time into planning it extensively weeks prior to leaving. Getting those plans figured out well ahead of time will save you some immediate stress.

While this time of year can cause a high amount of stress, finding ways to cope can make it enjoyable again. Some pressure is unavoidable, but that doesn’t mean it should be distressing. It’s your break; don’t let the stress turn your holiday into a time you dread versus a time to relax.

Contact the author at chealy16@wou.edu

Creative ways to give

Caity Healy | Lifestyle Editor

If you’re anything like me, you probably spent a good amount of money that you had intended to save on Black Friday and Cyber Monday. And, if you’re anything like me, that means you probably don’t have a ton left to spend on gifts for people for the holidays.

If you’re in this bind, there’s no need to worry; DIY gifts lead to incredible alternatives. Not only are they cheaper, but with the extra effort and time put into it the recipient will be far more impressed and appreciative. So, get ready to get crafty and set aside some time to give these DIY presents your all.

 

Homemade Decorated Coasters

 

Instructions: Purchase cheap and plain colored coasters — white works best, but others would work as well. Print out your favorite pictures and cut them into the size of the coaster, or slightly smaller if you have square coasters to give off the polaroid inspired look. Mod Podge it onto the coaster, let dry and repeat three more times.

Inspired by countryliving.com

 

Decorated Mugs

Instructions: Purchase a plain white or light colored mug. Using oil-based pens (you can use Sharpies, but the cups will have to be carefully washed by hand), decorate the mug how you’d like. You can use tape or stencils to help guide you, or start by designing on it with pencil to make sure you have it how you’d like it.

Inspired by livewellspendingless.com

 

Candle Holder

Instructions: Purchase a small glass vase, or use one you already have. Put a strip of tape around the center to divide it in half, and use tape to create a solid design that you will put in the middle of the vase, such as a heart or a star. Paint around the tape using acrylic enamel paint or chalk paint for best results, leaving the top part exposed. Once that dries, take off the tape and put a candle inside your newly designed candle holder.

Inspired by housebeautiful.com

 

Snow Globe

Instructions: Get a mason jar and open it up, with the lid upside down. Cover whatever you’d like, such as holiday or winter-themed knick knacks (mini Santa’s, snowmen, trees, etc.) in Mod Podge to preserve the coloring and glue them onto the lid. Paint small snowflakes in the inside of the jar to give the illusion of falling snow once it’s turned upside down. Fill the jar almost to the top with water, and add glitter. Screw the lid onto the jar tightly. For a finishing touch, tie ribbon around where the jar and the lid meet.

Inspired by julieannart.com

 

Contact the author at chealy16@wou.edu

Staying lively with energy boosters

Caity Healy | Lifestyle Editor

Nine grueling weeks have gone by, and on the 10th week of the term Western brought to me: 10 hours of studying, nine hours of procrastinating, eight pots of coffee, seven sets of flashcards, six snacks at midnight, five different tests, four trips to the library, three all-nighters, two full breakdowns and my planner telling me it’s “dead week.”

The hardest time of the term has finally arrived, and with everything you have to get done, it can be exhausting both physically and mentally. And while it may seem like the best thing to do is just relax and kickback, sometimes that’s not an option.

Let’s be real, if we were all to stop everything and just forget about the approaching finals week, nothing would get done, our grades would drop and we would feel even worse than before. Rather than taking that route, it’s better to just face the fury of all that dead week is and face it head on. However, because this can be incredibly exhausting, you’ll need energy boosters to keep you going strong.

A natural way to give you more energy is to increase your intake of magnesium. This can be done by eating healthy nuts, such as walnuts or hazelnuts. You can also add more whole grains, green leafy vegetables or legumes to your diet. According to livestrong.com,those who have low levels of magnesium will use up their energy stores quickly, whereas those with high magnesium levels will use their energy stores slowly. So add these things to your diet to keep you going through dead week and finals week.

You can also take a quick walk. I realize that when there’s a lot you need to get done, the last thing you’ll want to do is physical activity, however, according to a study at California State University, a brisk, 10-minute walk will give you an energy boost that can last up to two hours. So, taking occasional study breaks to take a walk will do you a lot of good in the long run.

Whatever you do, do not skip a meal. Skipping meals will lead to fatigue at the end of the day, and you’ll need the fuel to keep you going all week. Not only that, but eating every meal will keep you in a better mood.

Eat a power snack. You’ll want to have a high intake of protein, carbs and fiber. An example would be energy balls. To make these, mix together one cup of oats, a half-cup of peanut butter or almond butter, a half-cup of ground flaxseed, a third of a cup of honey, a half-cup of dark chocolate chips and one teaspoon of vanilla extract. Mix it all together, form into balls and let that chill in the fridge. Eat one or two of these when you need that extra boost of energy.

Don’t let dead week get you down. With these different ways to boost your energy levels, you’ll be able to show the week who’s boss. So take on the challenge, do so with vigor and study as hard as you can. Good luck with everything you take on, and don’t forget to make your mental health your number one priority.

 

Contact the author at chealy16@wou.edu

How to make the most of the holidays

Caity Healy | Lifestyle Editor

With so much to get done this holiday season, you’ll have to prioritize what you should use your limited time on. While some traditions are impossible to rid yourself of, that doesn’t mean you can’t add new, fun and memorable experiences to your to-do list. To help you get that list started, I compiled a group of must-do’s to get you started on making the most of this winter.

 

  • Play in the snow. If you have the option to play in the fluffy, cold snow, engage in a snowball fight or build the world’s best snowman: take it. Your freezing cold fingers and toes will forgive you later.
  • Go ice skating. Maybe you aren’t the most coordinated, graceful or athletic person. That’s okay; ice skating provides a fun time for even the biggest klutz — on a personal note, I’m talking about myself.
  • Make holiday cookies. Who doesn’t enjoy a warm cookie during this time of year? Plus, getting the chance to make and ice them with people you love makes for an even more fun — and messy — time.
  • Watch your favorite holiday movie or special. The holidays often are associated with that nostalgic feeling you get when thinking of it. The best way to stir up that feeling, in my experience, is to watch old specials that bring you back. For ideas on what to watch, check out the entertainment section.
  • Visit those who are important to you. With emotions heightened, memories being resurfaced and warm and fuzzy feelings all around, this is the best time of year to remind the people you love why they’re so important to you. Take some time to deliver your undivided attention to them.
  • Treat yourself. Remember, this is your winter break. You just worked your butt off for the last term, give yourself a second to relax by doing something you love.
  • Drink way too much eggnog. Admittedly, this is a little biased because there are few things that get me more jazzed than seeing that eggnog is back in stores. But, if you’re anything like me, you’ll be consuming an entire carton this season.
  • Decorate. For whatever holiday you celebrate, or just for winter, make your living space reflect the aspects that you love most about it. For a better experience, deck the halls while listening to your favorite holiday tunes.
  • Give back. This holiday season, remember that there are people who aren’t fortunate enough to receive anything at all. Give what you can, even if it’s just your time. The smallest things will go a long way.

 

Contact the author at chealy16@wou.edu

Staying fit outside of the gym

Pexels.com

Caity Healy | Lifestyle Editor

Last school year, for the first time in my life, I found myself in a workout routine that worked for me and was incredibly effective. Then, the school year ended, and I was left without the Health and Wellness Center, or access to any gym. I wanted to maintain my level of fitness that I had worked toward, so I began doing at-home workouts.

With the start of winter break, many students are heading home. For students who are staying in Monmouth, the HWC is closed for a good chunk of break, which can throw you off of your game. Coupling this with the fact that this break tends to be associated with endless holiday cookies, candy and gingerbread, you might feel like you’re struggling to find time to worry about fitness.

If you’re in this boat, don’t despair — at-home workouts can be incredibly beneficial, and can adhere to any level of fitness. Using just your bodyweight, any weights you may have or even just using jugs of water as weights, you can still perform challenging exercises that will help you maintain a good level of activity.

 

Cardio:

-Running: It’s simple, and you can alter how long or how fast you run to match your fitness levels and goals.

-Stairs: Running or walking on any stairs you have access to for whatever duration of time you find appropriate will provide good cardio, but also hits your quads, calves, and glutes.

-Zumba/Dancing: To break a sweat while having an incredible time, opt for some type of dance to get you moving.

-Ice Skating: Doing this activity with friends may not seem like a workout, but soon you’ll be sweating, while laughing so hard that it turns into an ab workout, as well.

 

Legs:

-Squats: Doing squats with added weight will provide a challenging workout. Add jump squats or box jumps into your workout and your legs will be on fire.

-Lunges: Walking lunges, side lunges or jump lunges all provide a hard exercise that you can do for whatever amount of time or reps that you desire.

-Kickbacks/Fire hydrants: Doing these will leave your glutes and quads on fire, basically guaranteeing that you will be sore the next morning.

-Calf raises: These can be done with or without weight, on flat ground or on stairs. Do them for high reps and you’ll definitely feel it.

-Pistols/Single Leg Squats: An incredibly challenging movement that will build muscle quickly are easily done at home. If need be, use a chair to help you balance.

 

Upper Body:

–Overhead Press: Using whatever weight you have, doing this will provide a challenging workout for your shoulders.

-Pull-ups: You can do this exercise assisted if you are unable on your own, but they are a foolproof way to hit your entire upper body, and can be done anywhere with a high bar, like a park.

-Crab Walk: This movement will hit your core, shoulders and back. While you might feel silly doing it, it’s a multi-functional workout. Plus, you’ll get to feel like a kid again.

-Curls: If you have some sort of weight, doing regular curls or hammer curls will isolate your bicep.

-Tricep Dips: This simple workout hits your triceps hard, and can be made easier or harder depending on your position.

-Pushups: Close grip will hit your triceps, while regular will work your chest. Altering your reps and sets can make it more or less difficult, matching any goal.

 

Abs:

Ab workouts are incredibly easy to do at home. Some examples that don’t require weight at all are: bicycle crunches, sit ups, crunches, overhead sit ups, sprinters abs, reverse crunches, supermans, etc. You can always look up more ab workouts for more inspiration, as the choices are endless.

 

Contact the author at chealy16@wou.edu

DIY bath bombs made simple

Photo by Caity Healy
Caity Healy | Lifestyle Editor

It’s seems as if I can’t go on any social media without seeing the new fad: bath bombs. With eco-friendly brands, such as Lush, being one of the largest sellers of this product, many people have given it a try. It seemed like an exciting and fascinating thing to use, so I wanted to give it a go as well. However, being a college student on a budget, I decided to turn it into a DIY project anyone could do. Using cheap ingredients, many of which are found in your pantry, it’s a straightforward activity that won’t break the bank.

I must admit, I was a little nervous that using red food dye in something that I would bathe in would turn my skin a semi-permanent shade of pink. Nonetheless, I gave my DIY bath bomb the benefit of the doubt, and I loved it. The project was easy to do overall, it worked very well and I had a lot of fun getting to try out the new trend for the first time. By following some simple instructions, you can try the exciting craze as well.

 

Directions:

-Mix 1 cup of baking soda with ½ cup of citric acid (I bought mine on Amazon), ½ cup of cornstarch, and ½ cup of epsom salts.

-In a separate bowl, mix 1 teaspoon of water, 1 teaspoon of essential oils if you have them, 3 teaspoons of oil (can be coconut, olive, vegetable or any that you’d like), and a couple drops of food coloring if you want to make it more fun.

-Slowly add the liquid mixture to the dry mixture, a spoonful at a time, mixing as you go. Make sure to mix quickly so that it doesn’t completely dry out.

-If you’d like to buy a bath bomb mold online to make them look more professional, you can. I just molded them into spheres myself, and that worked just fine.

-Allow to dry for about 24 hours

-Yields about four bath bombs

 

Based on instructions found on instructables.com

 

Contact the author at chealy16@wou.edu

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