Mount Hood

Finding self in solitude

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

In a world where we are constantly surrounded by people, notifications and obligations, we are often conditioned to believe that our worth is tied to how busy or connected we are. However, spending time with oneself is essential for our mental, emotional and physical well-being. The positive results of solitude go beyond “being alone.” Taking time to step away from the noise of everyday life opens the door to self-reflection, personal growth and a deeper connection to one’s own needs and desires.

Cultivates Self-Awareness and Reflection — One of the biggest benefits of spending time alone is the opportunity for self-reflection. Constantly surrounding ourselves with other people can make it difficult to hear our own thoughts. Solitude provides space for introspection. This allows one to process their thoughts, evaluate actions and think about goals in a more focused manner. One should ask themselves, “What do I really want in life? What makes me happy?” Getting in touch with one’s true self helps to make decisions that are more aligned with their values and long-term aspirations. One should try setting aside some quiet time to meditate and reflect. 

Boosts Creativity and Innovation — Solitude is an excellent catalyst for creativity. Anyone who is an artist, a writer, a musician or an enjoyer of problem-solving can tap into new ideas or discover breakthroughs outside of a busy environment. The mind tends to flourish in environments free of distractions. One is more likely to access their inner creativity without the pressures of external judgment of others. Historically, many of history’s greatest creators and thinkers have credited spending time alone as the key to their creative genius. One could do this by creating a space that promotes creative thinking, taking breaks from digital distractions and using alone time to brainstorm or write. 

Reduces Stress and Increases Mindfulness – In a life full of obligations it can be easy for one to feel overwhelmed by the demands of work, school, relationships and other responsibilities. Time alone helps with reducing stress and promotes relaxation in order for one to recharge and reset the mind. Mindfulness practices can help to center the mind. This can be done in many ways including finding a calming activity that can be done alone, limiting phone time and taking breaks throughout the day to be alone with our thoughts. 

Enhances Emotional Clarity and Healing – Our emotions are often complex and it can be hard to fully process them throughout our busy day. Time allows one to step back, reflect and understand our feelings clearly. Stress, sadness, anger and confusion need solitude for emotional healing. Sometimes our emotions need validation and to be free from judgment of others. Freedom from other people enables one to work through difficult feelings and gain emotional clarity. It also provides the opportunity to build emotional resilience. Here are some tips on how solitude can enhance emotional clarity and healing.

  1. Allow oneself to experience emotions without distractions or the need to “fix” them immediately. This can involve sitting with our feelings and giving permission to feel.
  2. Practicing self-compassion by being kind to oneself when dealing with difficult emotions.
  3. Using alone time to reflect on past experiences and gain insights into how to grow from them.

Strengthens the Relationship with Oneself – Spending quality time alone is a form of self-care that helps to build a deeper and more loving relationship with oneself. Instead of only relying on others for validation and happiness, it can be empowering to recognize that one can, at times, fulfill their own emotional and social needs. The relationship that one has for themselves sets the tone for all other relationships in life. Self-awareness helps to build a more positive self-image and become more confident in one’s decisions. Self-love and inner peace depend on learning to enjoy one’s own company. This can be done in several ways including, going on “dates” with oneself, celebrating small victories and reflection on things one loves about themself and to make time to nurture those qualities. 

Improves Focus and Productivity – Focused time can help to accomplish tasks more efficiently and effectively. Whether it’s studying, working on a personal project or tackling household chores, solitude can enhance productivity by allowing one to focus deeply on the task at hand. Focused time leads to better results where one can fully immerse themselves in the task and complete it with a greater attention to detail.

Fosters Independence and Confidence – Solitude fosters a sense of independence. It teaches one to rely on themself for emotional support and decision-making. Once one is comfortable enough in their own company, they become less dependent on external validation and more confident in the ability to navigate life’s challenges. One should trust their own instincts and embrace solitude as an opportunity to strengthen resilience and self-reliance. 

Spending time alone is not a luxury — it is a vital part of maintaining mental, emotional and physical well-being. Whether solitude is used for self-reflection, creativity, emotional healing or simply to recharge, the benefits are undeniable. In a world that often celebrates constant connection, taking time for oneself is an act of self-respect and care. By embracing solitude, one can deepen the relationship with oneself, enhancing focus, reducing stress and ultimately leading a more fulfilling and balanced life.

Contact the author at howllifestyle@wou.edu

From online to IRL

February 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

As it gets closer to Valentine’s Day, one may be interested in looking for love. Online dating has become one of the most common ways for people to meet potential partners. The various platforms that come with online dating help one connect with other like-minded individuals through search filters. With a wide range of online options, it may feel difficult to find “The One,”, but hopefully these tips and tricks can help provide guidance.

Know what is desired and communicate earnestly — Before jumping into the dating scene, it’s important to have a clear understanding of what one is looking for. Is it a serious relationship, casual dating or something else? Defining what one wants helps to navigate online dating more effectively and set appropriate expectations.

Authenticity is key — An online dating profile is a first impression, so make sure it accurately reflects the self. Choose photos that represent one’s personality — highlighting hobbies or travels — ideally any photo that truly encapsulates who one is beyond the screen. The bio should complement the photos. A picture may be worth a thousand words, but it’s always nice to provide more context, especially when there’s travel photos. It may seem tempting to present the perfect version of oneself, but authenticity is key in finding someone who will appreciate another for the right reasons. 

Be patient — Some view online dating as a numbers game, but there’s so much more to the process. It’s necessary to be selective and take time when pursuing a potential match. It’s easy to swipe endlessly, but quality connections are far more valuable than quantity. Read profiles carefully, look for shared interests and ask meaningful questions. Building a meaningful connection takes time and effort, so don’t rush through conversations or dates. Be patient, and remember that the goal is to find someone who aligns with one’s values and desires.
Safety first — While online dating offers great opportunities for connection, it’s important to prioritize safety. Always meet in public places for the first few dates and share plans with someone. Trust those gut instincts — if something feels off, don’t hesitate to walk away. Online dating can be a fun and rewarding experience, but safety should always come first. Remember, one doesn’t owe another anything. 

Don’t get discouraged — Rejection and disappointments are a natural part of the dating process, especially online. Not every match will lead to a meaningful connection, and that’s okay. Stay positive, keep an open mind and don’t take things personally. With over 8 billion people on Earth, it’ll take time to meet the right person. If a particular experience or connection doesn’t work out, view it as an opportunity to learn more about what to want in a partner and expect of oneself within a relationship. Don’t feel pressured to settle for someone who doesn’t align with what one is looking for. At the same time, be open-minded. Sometimes the person who seems different on paper could be surprising and offer a meaningful connection. Balance boundaries with flexibility, and be open to exploring different types of people and relationships.

Deciding to online date involves more than just creating a profile and swiping through potential matches. It’s about being clear on what one wants, staying authentic and being patient as one builds genuine connections. With the right approach, navigating the online dating platforms successfully provides the potential of finding love in a place where digital and real-world relationships intersect.

Contact the author at howllifestyle@wou.edu

Galentine’s Day

February 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

Feb. 13, unofficially known as Galentine’s Day, has become a beloved holiday for women around the world. While Valentine’s Day often centers on romantic love, Galentine’s Day shines a spotlight on the power of friendship and the importance of strong female bonds. Galentine’s Day offers the perfect opportunity to celebrate supportive women that make life more enjoyable.

At its core, the holiday is about appreciating the women in one’s life who bring love, support and laughter. These friendships may have been formed in school, at work or through common interests, and they often become the pillars of emotional well-being. In a world where female rivalry has often been emphasized, Galentine’s Day serves as a reminder of the power of women supporting women. By fostering an environment of support and solidarity, women can empower one another to reach their goals and continue challenging societal norms. It’s a chance to focus on the collective power of women, who — together — can accomplish incredible things. 

Ways to celebrate Galentine’s Day

1. Host a brunch or dinner party
Hosting a brunch or dinner with close friends and female family members is one of the most popular ways to celebrate. Whether it’s dining out or serving up homemade favorites, the focus should be on sharing good food and good conversation with wonderful peers. The Lively Station in South Salem is a quiet, tucked away restaurant perfect for any group wanting local food. 

2. Spa day or self-care retreat
For those who want a more relaxing celebration, a spa day or DIY pampering session with friends can be a great way to bond. Facemasks, manicures and a cozy atmosphere can provide the perfect setting for relaxing and rejuvenation. Turn the living room into a DIY spa sanctuary with calming music, candles and soothing treatments.

3. Movie or TV show marathon
There’s nothing like having a cozy night in with friends, snacks and a good movie. According to Good Housekeeping, among the most popular Galentine’s Day movies to watch include “Pitch Perfect,” “Legally Blonde,” “Bridesmaids,” “Booksmart,” “13 Going on 30,” “A League of Their Own” and “Pride and Prejudice.” 

4. Go on a fun adventure
Create new and fun memories with one’s gal pals by going on a day adventure. If one is looking for a unique activity in Salem, head to the Coin Jam, 21 and over only, Exitus escape room or Wreckingballers. It’s sure to be a blast and a great way to relieve some stress. 

Whether it’s celebrating with an extravagant gathering or a quiet evening with close friends, Galentine’s Day is about embracing the value of female friendship and the power of connection. It serves as a reminder that love isn’t confined to romantic relationships and that the bonds formed by our friends are just as meaningful and important. Galentine’s Day encourages us to lift each other up. It’s a day to recognize the strength, beauty and resilience that come from celebrating and supporting each other.

Contact the author at howllifestyle@wou.edu

Setting boundaries

February 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

Learning how to set healthy boundaries is essential for maintaining mental health and strengthening respect within relationships. According to TherapistAid, “Personal boundaries are the limits and rules we set for ourselves within relationships.” They enable people to protect their emotional, physical and mental health, allowing one to show up as their best self, both in personal and professional lives. Many people may feel uncomfortable setting boundaries due to fear of rejection, a desire to please others or simply not knowing how to express personal needs. Unfortunately, not setting boundaries can lead to overwhelming feelings of burnout, resentment toward others and a loss of identity. Getting taken advantage of causes emotional exhaustion and unnecessary stress. With practice, establishing and maintaining boundaries can lead to healthier, more fulfilling relationships and a greater sense of self-respect. Setting boundaries isn’t about shutting others out; rather, it’s about creating a safe, respectful space where one can thrive. Boundaries do not end at personal and professional relationships, they can be applied to various other areas within our lives, even our online presences. We have to also understand that setting boundaries isn’t just about saying “no.” It’s about preserving one’s mental and emotional health, and nurturing a sense of self. Some may believe that setting boundaries can be hurtful to the other person, but not expressing one’s own needs, including the need for space, can be extremely damaging, even leading to possible feelings of resentment. 

In order to set boundaries, it’s necessary to identify what needs to be protected. Sometimes the answer doesn’t immediately come to mind, but asking these questions can help to clear the way. 

  • “What makes me feel uncomfortable, drained or disrespected?”
  • “Where do I feel my time, energy, or emotions are being taken for granted?”
  • “When do I feel I’ve been overcommitting or sacrificing my well-being?”

Once we understand what’s not going to be tolerated, it’s important to define the limits. This could be applied to personal relationships, work environments or even among social circles. After all of this has been recognized and acknowledged, the next step is to communicate these boundaries to others. Communication should be clear and kind, but also direct and assertive. Setting boundaries is not asking for permission, but informing another person of a change of needs. When expressing limits, one should be prepared for any resistance. Some may not be immediately accepting of boundaries. Stay calm, and reinforce the boundaries. Saying “no” is healthy and is part of a balanced life. Consistency is key when it comes to upholding boundaries. Conflict is uncomfortable and it can be tempting to bend the boundaries, but it undermines them in the long run. 

Boundary violations are very likely to happen, so how one responds to any violations is extremely important. It’s crucial to have a direct conversation with the boundary violator in order to fix the issue. When another does not take boundaries seriously and continues to violate them, it might be time to reevaluate the relationship. Healthy relationships require mutual respect, and part of that respect includes honoring each other’s boundaries. Many people feel guilty or selfish when they enforce their limits, but in reality, boundaries are an essential form of self-care. Taking up space, saying no and prioritizing one’s needs without feeling guilty can lead to several health benefits. Among the benefits are increased emotional well-being, stronger relationships and improved self-esteem that all result in a larger control over one’s life. 

Setting boundaries is an essential skill that allows one to live authentically and protect their well-being. It can be difficult at first, especially if one is not accustomed to asserting their needs, but with practice, it becomes easier. Understanding one’s limits, communicating clearly and consistently enforcing boundaries cultivate healthy relationships and create a life that honors one’s own needs, priorities and values. In order to protect one’s health, we need to reiterate to ourselves that boundaries are not walls — they are bridges to more fulfilling, respectful and balanced relationships, where everyone can flourish. 

Contact the author at howllifestyle@wou.edu

How to get better sleep

February 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Many feel as if a good night’s sleep is a luxury, especially when midterms are right around the corner. When one has to focus on late-night study sessions and seemingly endless to-do lists, sleep tends to get put on the back burner, but quality sleep is crucial for one’s overall health, mood and productivity. According to the National Institutes of Health, “Between fifty to seventy million Americans have sleep disorders and one in three adults do not regularly get enough uninterrupted sleep.” What happens in our waking life greatly affects our ability to sleep peacefully. According to “Too Stressed to Sleep?” by Dr. Nerina Ramlakhan, “There are things during the day that might not seem like a big problem, but at night they can appear a lot worse, especially during the couple of hours before bed.” This is especially true when we understand that our dreams are how we process our emotions in the waking life. If one is struggling with sleep, just know that they are not alone in this. Here are some ways to move sleep off the back burner and put one’s health first. 

Create a consistent sleep schedule — Sleep schedules don’t have to be an elaborate plan. The simplest way to take control of one’s sleep is to go to bed and wake up around the same time every day, including the weekends. This is easier said than done, but one needs to make an honest effort in order to see positive changes in how they sleep. A huge benefit of a consistent sleep schedule is that it helps to regulate one’s circadian rhythm. The circadian rhythm — according to the National Institutes of Health — “is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment.” This helps to fall asleep easier and wake up feeling less groggy. Failing to look after one’s circadian rhythm leads to many problems including school or work difficulties, substance use disorder, daytime accidents or injuries and other, more serious sleeping problems. 

Create a bed boundary  — Where one sleeps has a profound effect on their health. If one is struggling with sleeping, the first change to make is to create a “bed only” boundary with oneself. This means that the bed is only used for sleeping. No doom scrolling, homework or eating in bed. This space needs to only be reserved for sleeping. This creates a connection within the brain to register the bed as a place for sleeping and makes the body physically tired. Another way to make it easy to fall asleep in one’s room is to watch the temperature. An article from WebMD —  reviewed by Dr. Dan Brennan —  stated that “the perfect sleeping temperature lies between 60-65 degrees Fahrenheit. A warmer environment may be counterproductive to what the body is designed to do at night. About two hours before one is heading to bed a cooling process begins.” This results in feeling less alert and signaling that it’s time to start to sleep. Also by keeping one’s sleeping environment hotter, the body remains in the lighter stages of sleep instead of flowing into a more restorative and restful stage. Lastly, when it comes to room lighting, it’s extremely important to dim the brightness. Lights interfere with one’s natural ability to produce melatonin. It’s a good idea to switch to low lighting once the sun goes down and to avoid any screens — phones, computers, tablets, televisions — for at least two hours before bed. 

Take time to wind down before bed — At the end of a long day, it can be tempting to immediately hit the sack, but transitioning into sleep is extremely important. Taking one’s time at the end of the day allows the body to physically relax, and allows the mind to process its emotions and the events of the day. Once at home, one should strive to stay away from overly stimulating activities as it gets closer to bedtime. There should also be some scheduled downtime to stay off of one’s phone. 

Consider a sleep supplement (with caution) — Supplements can provide an array of benefits surrounding getting more of one’s important vitamins and minerals. Some may want an extra boost of melatonin, magnesium or valerian root as they wind down for the night. Although taking supplements for sleep may alleviate our problems, it’s crucial to understand both the long-term and short-term benefits of each supplement.

Seek professional help — If one has had long-term problems with sleep, it might be time to seek some professional help. Some sleeping disorders such as insomnia, ortho-insomnia and sleep apnea are among the most common, according to Northwestern Medicine. At times, persistent sleeping problems are signs of another underlying condition. It’s important to keep track of your sleeping habits, and concerns before making an appointment with a professional in order to get the best care possible. 

In a perfect world, everyone would be able to naturally fall and stay asleep throughout the night. Unfortunately, quality sleep doesn’t work out every night, but there are several recommendations that can be shared if one chooses. The first recommendation regards melatonin. Since supplements are not FDA-regulated, they may contain harmful ingredients. Opt for supplements that have a USP verification mark. This ensures that the supplements have been tested by the United States Pharmacopeia. The second is to have an eye mask. It’s an easy way to keep any light blocked out, especially if one wants to keep the window open for fresh air. Silk is among the best materials for eye masks since it’s hypoallergenic. The third recommendation is to listen to ASMR and colors of noise. Autonomous Sensory Meridian Response — ASMR — has many different sounds for one to discover and helps wind the mind down. According to most experts, the best colors to listen to are pink and brown noise, but it does take some trial and error with finding the perfect sleepy-time audio cocktail. The last recommendation is a bit on the pricier side, but it is a good investment. Purchasing cooling blankets and cooling pillows are complete game changers when it comes to sleeping. There are several different options, but some of the more affordable and long-lasting blankets and pillows can be found at Costco, which has some options both online and in-store. 

Hacking one’s sleep doesn’t magically happen over a single night. It takes several small changes to one’s lifestyle and environment. One needs to prioritize sleep hygiene, manage stress and create a relaxing bedtime in order to sleep restfully in order to feel their best. Remember, not everyone is made to sleep only eight hours. Some need more, others need less. As long as one is able to determine how many hours of sleep is needed to feel refreshed in the morning, that is all that matters. 

Contact the author at howllifestyle@wou.edu

Who is Morgan Pemberton?

February 5, 2025

Written by: Sadie Latimer | News Editor

If there is an event occurring on Western’s campus, one student will surely be there: Morgan Pemberton. Pemberton is a junior at Western, double majoring in psychology and ASL studies and minoring in social science and is involved in many clubs and organizations on campus. 

Pemberton took ASL classes all through high school and decided to pursue it in college. Western has a notable ASL program, which positively influenced her decision to enroll. She decided to study psychology and social science because of the classes she took that were outside her major being surprisingly enjoyable. “I like to dabble a little bit,” Pemberton said. “I like to take random classes.” 

Pemberton is an out-of-state student and has moved around the US. “I was born outside of Chicago. I’ve also lived in Colorado, and I graduated high school in Arizona,” she said.

By nature, Pemberton is a very outgoing person. “I really like to talk,” she said. “I’m very social. I just like to be around people.” On the flip side, she also loves tuning out the world and listening to audiobooks.

“If you ever see me with my AirPods in, just know an audiobook is on full volume,” Pemberton joked.

Along with being a student, Pemberton also has multiple jobs on campus. She works as ASWOU’s judicial administrator, overseeing the justices, holding disciplinary hearings, interpreting rules and adding new rules to the constitution. 

Pemberton works the front desk for academic advising, where she “(answers) a lot of phone calls and (connects) people to different places on campus.” She also leads tours and participates in panels as a campus ambassador, and is the coordinator for Destination Western — a two-week-long orientation program for incoming students. 

“I’ve been invested in (Destination Western) since I was a participant when I was an incoming freshman, then I was a peer advisor my sophomore year and then last year I was a lead peer advisor,” Pemberton said. Now, she gets to supervise the peer advisors and lead staff training.

Pemberton is involved in many of the campus’ clubs, being the vice president of the ASL club, the social media manager for the Native Indigenous Culture Club as well as a member of Kappa Delta Chi — Western’s first-generation student sorority. She is also a multicultural representative mentor. 

Pemberton is passionately involved with everything she has committed to. According to Pemberton, she is “just naturally a very cognitively high-energy person.” She thrives with lots of mental stimulation from her hobbies, work, clubs and her other involvements. 

“My biggest tip for people if they want to do more is: you (have) to take care of your biological needs.” Sleep is very important to Pemberton, and she makes sure to get at least eight hours of rest every night. She also makes sure to drink plenty of water and eat nutritious food to keep herself energized for her many activities and responsibilities. 

Pemberton keeps busy but still takes care of her mental health by making sure she is happy and fulfilled by everything she does. “I try to align what I do with what I want to do in the future and what aligns with my personal goals,” Pemberton said.

As for the future, she has plans after she graduates to continue her education and get her master’s degree. Pemberton, like many students, is apprehensive about what the future holds. She has fostered a great community at Western, but she knows that eventually, it will be time to move on.

“I am one of those people who’s always seeking out something new,” Pemberton said.  

Before Pemberton goes on her post-education journey, she still has the rest of her junior and senior year to look forward to. This year, she’s especially excited for the annual Pow Wow, hosted by the Multicultural Student Union — MSU.

“This year (the Native Indigenous Culture) Club and MSU are teaming up,” Pemberton said. “We’re doing the Pow Wow this year. It’s been a lot of work and we’ve been really trying to put it together.” The 2025 Pow Wow is scheduled for April 19. 

Pemberton may only be a junior, but she has sage words of wisdom for her fellow students: “Be open and rely on each other.” Pemberton wants students to know that they shouldn’t be afraid to open up and share things with each other.

“We live in a world where we are taught to not impose on each other or not be too much for other people,” Pemberton said. That, however, is what a community is for. Pemberton advised that people in a community are meant to rely on each other. Students shouldn’t be afraid of being “too much” for the people around them. 

“That starts with you; you can’t just expect people to rely on you. You’ve got to open the door.” 

Contact the author at howlnews@mail.wou.edu

Dorm decorating

February 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Making one’s own space is extremely important in college. This chapter in life is full of excitement, new friends and new experiences. Although it’s easy to settle for bare walls, only sticking with the provided furniture, decorating one’s room has a significant impact on their mental well-being, self-expression and overall college experience. Here are a few reasons why decorating is important. 

The dorm room is one of the few places where students can fully express themselves. Personal touches like family and friend photos, favorite posters or other mementos to remind one of where one comes from can help anyone feeling homesick. At the end of a busy day, a student’s dorm room becomes a sanctuary for relaxation and recharging their social battery. Soft bedding, throw pillows and lighting work to create that relaxing environment. For students looking to choose a style, here is a list of popular themes: minimalism, boho chic, 70s style and much more. Personal expression and decoration don’t have to fit into a single label.

When making new friends, one will end up hanging out in their rooms. A decorated room can be a great conversation starter, or for when new roommates move in. Having a well-decorated space can feel more welcoming to guests. 

Stress is a normal part of the college experience, but that doesn’t mean it should follow one into their room. Creating a personal and colorful space is a powerful influence to one’s mental health. According to Mental Health America, “Happy, bright colors can increase your mental activity and leave you feeling rejuvenated and energized.” An aesthetically pleasing environment improves one’s mental health and can even make one feel more productive. 

Even though a dorm room is small, there is plenty of space to make it one’s own. It’s a fun and creative way to express oneself. So, grab those fairy lights, fluffy blankets and meaningful decor — the room is waiting.

Tips to decorate on a budget:

Bring in the greenery 

Plants have several benefits that directly affect its owners. Plants are therapeutic, improving one’s mental health, helping one to recover from illness faster and contributing to a good flow within a feng shui lifestyle. Some popular bedroom plants are lucky bamboo, succulents, snake plants and Pothos. 

Thrift shop

Thrift shopping has great options to find affordable decoration items that fit one’s style. Lamps, vases, frames and baskets are among the most unique decor that won’t break the bank.

Think multifunctional

Furniture that serves more than one purpose is extremely helpful for any student. One should look for under-bed storage with drawers and ottomans. 

Understand what’s allowed in the dorm

As one gets creative with decorating, it’s important to understand what is allowed — and, more importantly, not allowed — within the dorms. Candles, halogen lamps, vacuums and toaster ovens are among the most popular items that are prohibited in the dorms. Any student needing a refresher should look at the “FIRE and LIFE SAFETY” and “The Guide to Residential Living 24-25” on Western’s housing page. Some safe alternatives for the most popular prohibited item — candles — are diffuser sticks, essential oil diffusers and Scentsy warmers. 

Use peel-and-stick items

Students have likely heard this a million times already, but Command strips are our best friends when one wants to hang up any art and hooks without causing damage to walls. 

Contact the author at howllifestyle@wou.edu

Building healthy food habits

Written by: Isabelle Jones | Lifestyle Editor

Healthy food habits are essential for a student’s success both in and out of the classroom. For many people, college is their first time away from home. Constant new experiences, late-night study sessions and other exciting events can lead to many overlooking the importance of building healthy food habits. With that, we need to nurture a healthy relationship surrounding food as early as possible. No matter what a person’s weekly schedule looks like, they can always make time for food. 

For many students, a busy schedule seems to take over daily life at the start of every term. Whether it’s classes, sports or music practice, extracurricular activities, work, internships or something else, meals often get shifted to fit our busy days, but sometimes when it feels like food can’t be fit in, mealtime tends to be skipped — a dangerous habit to develop. It can be tempting to skip meals, especially when one is running out the door, but it leads to low energy levels throughout the day. It also affects one’s ability to concentrate. This results in overeating later in the day, causing one’s blood sugar to crash afterward. Breakfast is, unfortunately, the most skipped meal of the day. Skipping meals can easily be combated by trying fast, easy and nutritious meals. This could be Greek yogurt and granola, oatmeal with fruit or even a frozen breakfast sandwich popped in the microwave. Breakfast helps with feeling more energized throughout the day and keeps one feeling full.

Since we’re constantly on the go, time restraints can lead people to rely on drinks to keep energy up. Soda, energy drinks and sweetened coffee beverages are loaded with empty calories that cause massive spikes in blood sugar and leave one feeling empty. Any person with a busy schedule understands the reliance on caffeine. Too much caffeine leads to jitteriness, poor sleep and huge energy crashes, which are all detrimental to a progressing student. 

Sugary drinks can contribute to weight gain, poor dental health and feeling sluggish. This doesn’t mean that one cannot ever have a sugary drink, but they should be an occasional treat. 

All should include more water in their diet. It’s crucial for maintaining energy and focus. In general, it’s great for overall well-being. For some — myself included at times — drinking water is boring and seems like a hassle. Try infusing the water with fruits like lemons or even cucumbers for a refreshing twist. 

Stress from exams and the general hustle and bustle of health can build up and become overwhelming. Some can experience emotional eating. This happens when the desire to eat is influenced by our emotions instead of pure hunger. Many seek out comfort foods like ice cream, chips or sweets. In the moment a person can feel good, but feelings of guilt may arise in the aftermath. Emotional eating tends to happen late at night. This can be common during study sessions. Generally, eating before going to bed disrupts sleeping patterns. The best way to fix emotional eating and late-night snacking is through therapy since the root of the stress comes from other areas in one’s life. 

When walking into the campus dining hall, one can see that most gravitate towards pastas, pizzas and fried food, but some forget to include enough vegetables. The salad bar is a customizable way for students to enjoy vegetables in a way that suits their preferences. Each vegetable is full of essential vitamins, minerals and fiber that support digestion and immunity. 

Technology has revolutionized the way food can be ordered. All it takes is a few taps on a phone and food is delivered right to the door. This isn’t the healthiest option to be pursued and isn’t a budget-friendly option for many college students. Many delivery food options are high in sodium, unhealthy fats and empty calories. Relying too heavily on these processed foods can lead to weight gain, poor digestion and energy crashes. Once this has become a regular habit, it can interfere with one’s ability to learn how to cook healthier meals. 

We see new fads and diets that claim to be “new and improved” methods of promoting physical health, but without the proper knowledge of what a person’s body is deficient in, many diets can be extremely harmful. This can be especially true when a person is constantly jumping from one diet to the next when they don’t immediately see results. Diets like keto, juice cleanses, the master cleanse — also called the lemon detox diet — and the “no carb” diet are examples of “fad diets” that often cause more harm than good. While these are just a few, the list goes on. It is essential to focus on a balanced, nutrient-dense diet instead of following fleeting trends. 

As students become more independent, it can be chaotic trying to adjust to a new chapter in life. Eating habits are typically the first to fall through the cracks and tend to go unnoticed until the effects are visible. There are changes that can be made in order to shift a poor or unhealthy relationship with food. 

The first is to prepare. Food prep is an easy way to plan out our meals and snacks. It’s possible to create single portions and teach ourselves how to cook. All it takes is a couple of hours and, in the end, it is one less thing we have to worry about during our busy week. 

The second is to listen to our bodies. Our bodies naturally give cues to signal when we are hungry. When we are eating, we should take the time to savor the flavors and not push ourselves to clear off our plates. 

When it comes to food, moderation is key. Instead of stressing over every meal, we should focus on making general healthy choices that will leave us feeling nourished and energized. 

BUDGET-FRIENDLY HEALTHY MEAL

Start to finish: 10 minutes

Ingredients

1 cups Rolled oats

1 cup Peanut butter or almond butter

1 Banana

¼ cup Honey or maple syrup (optional)

⅓ cup Milk (or water)

Instructions

Cook the oats according to the package instructions, using either milk or water.

Once the oats are cooked, stir in a spoonful of peanut butter for healthy fats and creaminess.

Slice the banana on top of the oatmeal.

Drizzle with honey or maple syrup for added sweetness (optional).

Recipe from Lee Funke at Fit Foodie Finds

Contact the author at howllifestyle@wou.edu

Why should we slow down?

Written by: Isabelle Jones | Lifestyle Editor

In this fast-paced world, it can feel as though there is never enough time to do everything  needed and wanted to do each day. Between classes, work, internships, friends, family and much more, it can be overwhelming to anyone. At times, one may ask themself if they’re not doing enough, if they could be more organized or why does it seem like everyone else has it together? Maybe a different question is required — why is there so much pressure to do more? 

With never-ending busy lives, one might believe that slowing down in life is a luxury that cannot be afforded. In reality, slowing down is a necessity. As a society, younger generations are already facing major burnout in life. To combat this, it’s important to reconnect oneself to the present moment and relearn how to find balance in an ever-changing world. 

1. What are your priorities? 

In order to slow down, one has to figure out what’s important to us. Endless to-do lists can distract from what’s really important. By taking time to reflect on the things that bring peace and joy in our everyday lives, distractions can be cut out. If one is unsure on where to start, try looking at relationships with family and friends. Is there anything one would like to do more? Anything less? Once what’s important is identified, it’s easier to release unnecessary stresses that drain energy. 

2. Practice Mindfulness

Mindfulness is an extremely important skill that everyone can benefit from. Mindfulness is the practice of being fully present in the moment. It includes observing one’s own thoughts, feelings and environment with an open and accepting attitude. It takes time to master mindfulness, but with lots of patience and a willingness to learn, anything is possible. 

3. Mindful Breathing

Pay attention to the sensation of one’s breathing as it moves in and out of the body. Try to breathe slowly and deeply, noticing how the air feels as it moves through the nose, fills the lungs and leaves the body. Allow the body to fully relax and feel as if it’s floating among the clouds. This practice can be done at any time, but it is especially helpful when one is overwhelmed or feeling disconnected. By focusing on what’s happening in the present, one can break free from the never-ending cycle of stress. 

4. Embrace Doing Nothing

Living in a time where productivity is highly valued, doing nothing seems foreign and wrong. Doing nothing is crucial in restoring mental and emotional selves. Whether it’s simply taking a nap, reading a book or people-watching, doing nothing is extremely vital for recharging one’s  mental batteries. Learning how to relax without guilt or pressure is extremely rewarding. One simple “nothing” activity is sitting out at night and looking up at the sky. The chilly air is refreshing and looking at the night sky can encourage one to reflect on their life as a whole. Giving oneself permission to take breaks and rest can lead to a more positive mindset about resting and can result in a higher level of productivity.

5. Reconnect with Nature

Nature has a magical ability to help individuals slow down. It allows for escape from modern responsibilities. Whether it’s in the park, garden or hiking in the woods, reconnecting with nature lowers levels of cortisol — the stress hormone — and improves feelings of emotional well-being. Nature reminds one of the simple pleasures of life, such as feeling the warmth of the sun on our skin or the calming sounds of the wind and water. One such place that encourages one to slow down and appreciate the beauty of the world is Peavy Arboretum. It has many different trails and it feels as if one is deep within the forest, when they’re relatively close to Corvallis. For anyone who wants to do this hike, one would recommend hikers to park in the small parking lot on 99W going South. 

6. Do Not Disturb

As technology continues to advance, people are relying on this powerful tool now more than ever. Whether it’s the constant notifications from email, Canvas, messages, Instagram, TikTok and more, it can become a distraction and eat up free time. Technology, especially phones, can feel as if they’re taking over lives. Just like any other relationship, setting boundaries is important. Some things one could do to limit the unnecessary stress is to turn off any notifications that are not essential. This simple step can make all the difference. As college students, many rely on our phones and laptops and it can be hard to completely take time away from busy schedules. Other than silencing unnecessary notifications, another important reason to take time away from phones is to strengthen in-person relationships. Spending too much time on phones only increases the feeling of being constantly overwhelmed. Setting boundaries in order to separate oneself from the online world allows one to prioritize important personal connections and experiences.

When life feels like a competition, slowing down can feel unproductive. But slowing down has shown the opposite effect. By embracing a mindful lifestyle, it can allow for the ability to feel truly alive and appreciate the smaller things in life. It is important to prioritize what’s really important in order to create a life that is more meaningful and fulfilling. Life is not about the destination, but about the journey — a journey that should be experienced and enjoyed. 

Contact the author at howllifestyle@wou.edu

Easy crafts to fight boredom

Written by: Sadie Latimer | News Editor

These simple crafts are fun for anyone of any skill level: 

Altoids tin wallet

Required materials: an empty Altoids tin or similar container, tape and/or glue.

Optional materials: stickers, colorful paper, acrylic paint, beads, buttons, charms and other small decorations.

Have an empty mint tin lying around? Decorate it and turn it into a fun wallet. The outside of the tin can be left untouched and be disguised as a regular Altoids tin, or it can be decorated however one’s heart desires.

Paper garlands

Required materials: yarn, scissors, liquid glue and any kind of paper.

Cut the paper into any shape. If the paper is thin enough, cut a small stack at one time. To really get creative, mix and match the shapes and sizes of the paper. Next, glue the paper shapes horizontally onto the yarn. If the garland is going to be hanging straight down, then glue the shapes vertically onto the yarn. Finally, hang the garland wherever it looks the best.

Start a junk journal

Required materials: an unused journal or notebook, any junk collected, e.g. receipts, postage stamps and ticket stubs, tape and/or a glue stick.

Make each page a collage of daily life. Take things that would normally be thrown away or left lying around, and instead, glue or tape them into a page of a journal. Once the journal is filled, one can keep it as a memento for their future self.

Bead curtains

Required materials: Many assorted beads, string, scissors and a curtain rod.

First, decide what length the curtains should be, then cut that amount — plus a few extra inches — of string. Start with a larger bead and tie it to the bottom of the string so that it doesn’t move. Then, just thread the string through the beads until there’s a few inches of string left. Tie a knot around the last bead to secure it, then tie the remaining string to a curtain rod. Repeat this process until the amount of strings desired is met.

Paper bookmarks

Required materials: scissors, a ruler and sturdy paper, such as cardstock or construction paper.

Optional materials: acrylic or tempera paint, colored pencils, markers and/or colored pens.

Cut the paper into a rectangle about two inches by seven inches. Next, let creativity take the wheel and draw or paint anything that can be imagined. For thicker paper like cardstock, acrylic will work the best, but for construction paper, tempera paint is recommended. 

Contact the author at howlnews@mail.wou.edu

Happy birthday, Western

Written by: Hannah Field | Editor-in-Chief

Jan. 18, 1856 — 169 long years ago — Western was founded by 11 Disciples of Christ, originally titled Monmouth University. They were hoping to create a united community in their religion, which did, in its own way over time, become a tight-knit intermingling of students, professors and others, although without the faith originally in mind. Instead, the Western community honors their devotion to academic excellence and the Western way — a tailored educational experience, boasting small class sizes, caring professional staff, educational resources and a safe, walkable campus. Or, in Western’s words, “(commitment) to changing lives, strengthening communities and transforming our world.”

Western is the oldest public university in the state of Oregon, as well as an NCAA Division II institution, harboring a diverse population of students from underrepresented groups, veterans and especially first generation college students, notably recognized by the college.

Thanks to settlers who donated land and money, as well as financial support from local government members, Western came to fruition amongst a trying time in the 1850s, when customs and traditions were clashing with new age movements. Western, despite its religious founding, became an established center for training teachers for public and private schools, becoming Oregon State Normal School in 1882. It closed for a year after lack of funds and reopened as Oregon Normal School — hence the former “Lamron” title of “The Western Howl” paper. If unsure, read it backwards — not a very “normal” concept.

To add on to the normal trend: Western’s athletic teams, prior to 1928, were known as “The Normals.” Yeah, really regular.

Western adopted multiple other names over time: Christian College (1865-82); Oregon State Normal School (1882-1909); Oregon Normal School (1911-39); Oregon College of Education (1931-81); Western Oregon State College (1981-1997); and lastly, the current title, from 1997 to the present.

Throughout the last 169 years, Western hosted some significant and unforgettable events — as well as stories. In 1962, American Communist Party Secretary Gus Hall delivered a controversial speech at the Oregon College of Education, inciting an uproar. The event was later dubbed the “Gus Hall Affair.”

Previously, Hall had spent years running away from the IRS, after having been convicted of fraud and forgery in an election and had even been imprisoned after attempts to overthrow the American government, posted bail, fled to Mexico City and then was re-imprisoned. And, then, 11 years later, someone invited Gus Hall to speak at Western — nice move.

In less exciting, but still important, history, the 123-foot Sequoia tree in the middle of campus used for the annual holiday tree lighting was planted by the class of 1887. 

Columbus Day, Oct. 12, 1962, Campbell Hall lost its iconic tower structure in a massive storm overtaking Oregon, the crash photographed by student Wes Luchau. The storm, titled the Columbus Day Storm, has been tied directly to Luchau’s photo, even after more than 50 years.

Many of the buildings on campus are named after graduates of Western that went on to make notable accomplishments or titles, such as John H. Ackerman, former president of Oregon Normal School. He helped to secure adequate and stable funding for the school. In 2010, Ackerman Hall was named in his honor, incorporating housing and classrooms in an energy-efficient building.

Todd Hall was named after former Dean of Students Jessica Todd. The building was erected in 1912, closely followed by The Cottage in 1917. Todd, having retired in 1931 and passing away in 1944, was fondly remembered by the college community, but also regarded as being a stern, protective and respected woman.

Here comes the interesting part — it’s been told that Todd’s ghost still roams Western’s campus, looking over the students and the dormitories, as she once had so diligently. Possibly a myth, but in order to discover the truth, one might have to ask around or take a visit to one of Western’s oldest buildings.

In more recent news, Western was picked as the focus for the Amazon Prime Video television show, “The College Tour,” in 2024. And — not to bring myself into one of Western’s most accomplished moments — I was featured in B-roll for the episode, partaking in maybe the most awkward conversation I’ve ever had in American Sign Language. They had me sign a waiver and gave me a sticker, which might be worth the embarrassment. I only have myself to blame, after all.

Speaking of American Sign Language, the ASL program, as well as the Education program, continue to be vital to Western. After all, it was the Oregon College of Education, finding its footing by training teachers all those years ago — 169 is nothing to scoff at.

Despite its many name changes, “normalcy,” previous scandals — looking at you, Gus Hall — and potential ghosts, Western has become a beloved part of many students, professors and others’ lives, showcasing a gorgeous campus, with compassionate staff, enticing classes and endless opportunities. If there’s any time to be grateful, it makes sense to celebrate on Western’s birthday Jan. 18, potentially by toasting to Campbell’s lost tower or mourning the loss of the former publishing name “The Lamron” — I admit, it’s a lot funnier than “The Western Howl.”

Contact the author at howleditorinchief@wou.edu

Jumping into January

Written by: Isabelle Jones | Lifestyle Editor

As we come into 2025, many people are looking forward to their yearly tradition of setting New Year’s resolutions — a way to promise to make change for the better. But why are we always trying to make ourselves better? Why do we put so much pressure on ourselves to change when the new year comes by? 

New Year’s resolutions are an annual global celebration of personal reflection and the need for improvement. Although the resolutions set in January are well-intentioned, many struggle to continue to reach their goals after a month. According to Idaho State University psychology professor Alison Phillips, “Around 80% of New Year’s resolutions fail by the second week of February.” This astronomical statistic leads me to wonder why so many people fail their resolutions. Why do our goals of self-improvement have such a high failure rate and how can we create lasting change for the betterment of our lives? Before we look into how to create lasting resolutions, we need to dissect the reason for their failures. Here’s four reasons why New Year’s resolutions often fail.

1. The resolution is too big and too vague

Let’s take the most popular resolution, “I want to save more money.” It’s a great goal — everyone wants to save money —but we have to ask ourselves a series of questions. Are we decreasing our spending? How much money do we want to save? When a resolution is too big and vague, many people can feel unsure about where to start. Jennifer Kowalski, a licensed professional counselor at ThriveWorks, weighs in on resolutions: “When we set big overwhelming New Year’s resolutions, we also set up the expectation that we’re going to turn over an entirely new leaf on January 1st.” This can make many feel overwhelmed when our goal forces us to hit the ground running. 

2.  Expecting immediate results

Change is hard. It’s even harder when we expect our goals to be accomplished easily. Our results are our accomplishments. It’s hard to want to continue working towards a goal when we are not seeing the results we are expecting, but we should remind ourselves that our actions and inactions have a profound effect on how much closer we are to getting to our goal. 

3.  Having too many goals

Sometimes life gets the best of us. Having to juggle multiple goals on top of our daily responsibilities can make us feel as if we’re being pulled into too many different directions. Having too many goals will not allow us to give 100% of our effort and attention. The optimal number a person should make is one, but it should also be no more than three. The number of goals does depend on their scope. 

4. Not being ready to change

Sometimes one is just not ready and that’s okay. There’s no unspoken rule stating that it’s necessary to make a New Year’s resolution every year. In order to make lasting changes, we need to have the drive that encourages us to continue working towards our resolution, even when we don’t want to. 

This doesn’t mean that every New Year’s resolution will fail, but it can help anyone who wants to understand the ‘why’ behind their abandonment. 

Consider these three helpful hints for holding on to a resolution throughout the year.

1. Grab a buddy

Grabbing a friend and working towards completing a goal together makes the journey easier. They can encourage each other when things get tough and hold each other accountable until the dreadful feelings toward change shift to enjoyment of the journey. 

2. Use a tracker app

Technology should be used to our advantage, since most of us keep our phones on wherever we go. Keeping a habit tracking app can help a person continue their journey of self-improvement. A habit tracker can be set up to send consistent reminders to stay on track and celebrate mini-milestones. It can also share progress among others who have similar goals. 

3. Keep a positive attitude

Many times when goals are taking longer to achieve than usual, we go into a negative cycle mindset. We compare ourselves to the accomplishments of the past and shrink when we don’t live up to our expectations. By keeping a positive mindset, we highlight the actions we’ve taken along our journey while also acknowledging how we don’t have to guilt ourselves into success. Reminding ourselves that each small success keeps the ball rolling will in turn boost  confidence and morale.

New Year’s resolutions are more than just personal promises. They are opportunities to grow and challenge ourselves to change for the better. Reflection and growth can help us to create a fulfilling year that is aligned with our goals in life. Remember to stay patient, focused and most importantly we need to be kind to ourselves as we work to achieve our goals. Good luck, “Wolves.”

Contact the author at howllifestyle@wou.edu

Last minute Thanksgiving appetizers

Written by: Hannah Field | Editor-in-Chief

CREAMED CORN

Start to finish: 20 minutes

Yields: 1 quart dish or ~8 servings

⅓ cup butter

⅓ cup all-purpose flour

1 cup heavy whipping cream

1 cup whole milk

¼ cup sugar

1 teaspoon salt

Dash white pepper

5 cups frozen corn thawed

¼ cup grated parmesan cheese

In a saucepan, melt the butter over medium heat and stir in flour until smooth. Slowly add cream, milk, sugar, salt and pepper. Bring to a boil, then stir for two minutes at a boil. Add corn.

Transfer to an ungreased 1-quart oven and broiler-safe dish. Sprinkle with parmesan cheese. Broil 5 inches from heat for 3-5 minutes, or until lightly browned and bubbly. Optional: add cooked bacon on top. Cool and serve.

Recipe from Taste of Home

CRANBERRY CREAM CHEESE CRESCENT BITES

Start to finish: 45 minutes

Yields: 24 servings

4 oz cream cheese

3 tablespoons chopped dried cranberries

1 tablespoon chopped fresh chives

1 can (8 oz) refrigerated Pillsbury Original Crescent Dough Sheet or 1 can (8 oz) refrigerated Pillsbury Original Crescent Rolls

Heat oven to 375°F and line two cookie sheets with cooking parchment paper. 

In a medium bowl, mix cream cheese, cranberries and chives.

Unroll the dough on a surface and create 24 squares. The easiest method would be to unroll into a large rectangle and then cut with a knife 6 rows by 4 rows.

Place 1 teaspoon of cream cheese mixture into the center of each square and connect the four corners at the top, making room for the mixture to peek out in between. Pinch and twist to seal. Place on cookie sheets.

Bake for 11 to 13 minutes or until golden brown. Serve warm.

Recipe from Pillsbury

WARM BRIE AND PEAR TARTLETS

Start to finish: 30 minutes

Yields: 24 tartlets

24 mini phyllo (also called fillo) tart shells

1 ripe pear diced

¼ pound ripe Brie cheese cut into 24 small chunks

2 sprigs fresh thyme

2 tablespoons honey or to taste

Preheat oven to 400°F and line a pan with parchment paper.

Arrange tartlet shells onto a pan, placing a piece of Brie cheese into each shell. Sprinkle pear and a couple of thyme leaves into each shell, finishing off with a drizzle of honey.

Bake for 12 to 15 minutes or until the cheese is melted and the tartlets are golden.

Recipe from Allrecipes.com

Contact the author at howleditorinchief@mail.wou.edu

Oregon holiday festivities

Written by: Taylor Duff | Lifestyle Editor

Every winter, Oregon comes alive with holiday happiness and colorful activities that capture the enchantment of the season from all angles. Whether one is looking for a stunning light show, a cozy Christmas market or a festive parade, there’s something for everyone. From the twinkling of millions of lights at the Silverton Christmas Market to the distinct appeal of a floating Christmas Ship Parade, Oregon’s holiday festivities provide an abundance of opportunities to create memories with family and friends. 

The Silverton Christmas Market: Nov. 21 – Dec. 31. This yearly event at Oregon Garden Resort in Silverton turns the grounds into a winter paradise with over 1.5 million lights. The market is themed like a German Christkindlmarkt and features traditional German delights such as bratwurst and lebkuchen, as well as homemade gifts and crafts from local sellers. Families may enjoy snow-free tubing, comfortable fire pits and picture opportunities with Santa.

Umpqua Festival of Lights in Roseburg: Nov. 24 – Jan. 1. This drive-through light festival at Roseburg’s River Forks Park has the world’s tallest Nutcracker statue, standing 41 feet tall. It also features millions of glittering lights and dynamic shows. Visitors may expect festive music, themed decorations and, on some nights, visits from Santa and local choirs. 

Holidays in the Park, Lebanon: showcases Dec. 7 in Ralston Park. This community event features the annual Christmas tree lighting, carolers, festive decorations and family-friendly activities. The major feature is an illuminated Christmas parade that winds through downtown Lebanon, contributing to the small-town holiday atmosphere.

Tis the Season Christmas Bazaar: Nov. 22 – 23 in Woodburn, Oregon. A major holiday craft market with a variety of handcrafted products from local craftsmen, including seasonal decorations, jewelry and homemade foods. This bazaar is ideal for finding unique, handcrafted gifts for everyone on your list.

Christmas Arts and Crafts Event: Dec. 7, Rosedale Friends Church conducts an arts and crafts show to celebrate the holiday season. There will be cookie decorating, ornament making and snacks. All ages are welcome to attend this free event.

Unique World Christmas Pop-Up: Dec. 7 – 8. A themed pop-up that celebrates Christmas customs from throughout the world, with immersive exhibits from several nations. Each section features cultural characteristics, decor and, in some cases, delicacies unique to that nation, making this an enjoyable learning experience for people of any age.

Portland’s Christmas Fashion Show: Dec. 8th, Portland offers a holiday-themed runway event to highlight the ingenuity of local designers. Models wear festive attire suitable for holiday parties and gatherings, making this a fashionable way to start the season.

ZooLights: ZooLights are open Nov. 22 – Jan. 5. The Oregon Zoo’s annual ZooLights show includes millions of LED lights that illuminate the zoo’s paths and exhibits, converting the space into a brilliant display and providing a festive experience for families and friends alike. 

Crafty Wonderland: Dec. 13 – 15. This Portland holiday market has over 200 artists exhibiting a diverse range of handcrafted products, including art prints, pottery, clothes and accessories. Crafty Wonderland, known for its quirky, indie ambiance, is a popular destination for unique gifts while also supporting the local artist community.

A Charlie Brown Christmas – Live: Dec. 21 and 22. This theatrical presentation of the popular Christmas special features memorable sequences with Charlie Brown, Snoopy and the Peanuts gang. It’s a nostalgic, family-friendly event with live music, including the popular “Linus and Lucy” theme.

Holiday on Main: Dec. 7 – 8. Many small communities in Oregon celebrate with “Holiday on Main” festivities, which include tree lightings, seasonal business decorations and visits from Santa. It’s an opportunity to support local businesses while also experiencing the beauty of Oregon’s community-focused events.

Bend Christmas Parade: happening Dec. 7. This beautiful parade travels through downtown Bend, featuring floats, marching bands and local groups dressed in Christmas lights. The event often draws enormous audiences and concludes with Santa’s appearance, adding to the festive Christmas ambiance.

Christmas Ship Parade: daily Dec. 5 – 20. Portland has a unique custom in which brilliantly adorned boats cruise down the Willamette and Columbia Rivers, creating a sight of lights on the water. The Christmas Ship Parade may be seen from a variety of waterfront locations across the city, with good viewing points attracting joyous crowds.

Mt. Hood Christmas Train: will last from late November till early January. This magnificent train trip takes guests on a picturesque excursion through the snow-covered vistas of Mt. Hood. On board, children may see Santa, sing holiday songs and enjoy seasonal treats, making it an ideal family excursion.

Oregon’s holiday festivities provide seasonal happiness for everyone, from crowded markets and bright light displays to comfortable train excursions and small-town parades. Whether searching for artisan products, going on a snowy adventure or admiring the dazzling lights, these gatherings brighten the season. Gather with loved ones, sip some cocoa and immerse oneself in Oregon’s Christmas enchantment to make memories and enjoy the season’s pleasure. 

Contact the author at howllifestyle@mail.wou.edu 

Tyler the Creator’s “CHROMAKOPIA” simplified

Written by: Taylor Duff | Lifestyle Editor

Tyler the Creator’s newest and eighth studio album is “CHROMAKOPIA.” Released Oct. 28, 2024, it has 14 tracks that explore identity, reflection, sexuality and maturity. The album has garnered several positive reviews and ratings, including praise from The Rolling Stone for its unique mix of sounds and emotional depth. In addition, there are various conflicting views among fans. Many people have not seen or comprehended the album since it differs from his previous seven. Because of its strong and artistic tone, many people have yet to understand the meaning of “CHROMAKOPIA” properly. 

Tyler noted that the album focuses on examining identity and progress and that several of the songs are so intimate that he felt compelled to play them while wearing a mask. He claims he wanted to take a more personal and contemplative approach to his signature styles from the previous two albums, “IGOR” and “Call Me if You Get Lost.” Tyler has indicated a desire to examine issues such as relationships, family and public persona in his songs so that he can connect with people on a more intimate level, rather than simply dismissing them in rap.

“CHROMAKOPIA” is special and unique because of the variety of sounds. “Noid,” “Sticky” and “Take Your Mask Off” have all received recognition for their storyline and production. The songs I enjoyed the most to least are as follows: 

1: “Rah Tah Tah” — Very frenetic and drum-heavy.

2. “St. Chroma” (feat. Daniel Caesar) — An incredible album opening with soulful undertones.

3: “Noid” — Explores anxiety and paranoia.

4: “Judge Judy” (feat. Childish Gambino) — A fun yet shining light on women’s judgment.

5: “Take Your Mask Off” (feat. Daniel Caesar) — This is an appeal to sincerity and transparency.

6: “Thought I Was Dead” (ft. ScHoolboy Q & Santigold) — A stirring praise of survival.

7: “Balloon” (feat. Doechii) — A cheerful, lighthearted melody about childhood memories.

8: “Darling, I” (feat. Teezo Touchdown) — A melodic track about love and complexity.

9: “Hey Jane” — A playful but melancholy composition inspired by emotions.

10: “Sticky” (feat. GloRilla, Sexyy Red and Lil Wayne) — A noteworthy feature.

11: “I Hope You Find Your Way Home” — A meaningful closing that reflects on life’s path and seeks closure.

12: “Like Him” (feat. Lola Young) — This is a soft song about individuality and acceptance.

13: “I Killed You” — Explores themes of competition and forgiveness.

14: “Tomorrow” — This is a forward-looking song about hope and resilience. 

Overall, “CHROMAKOPIA” explores Tyler’s thoughts on childhood lessons, adulthood and life changes. This is a new chapter for Tyler the Creator, demonstrating his continued progress as an artist, and “CHROMAKOPIA” is no exception.

Contact the author at howllifestyle@mail.wou.edu 

Meet Trey Vincent

Written by: Sadie Latimer | News Editor

If you have seen someone dancing down the streets of Monmouth wearing a pair of iconic sunglasses, it’s most likely been 20-year-old Trey Vincent. He has lived in Monmouth for about 13 years and will find any excuse to show off his moves around town. Even though he is not a student, he may still be found dancing down the sidewalks of Western’s campus. When asked if he was enrolled, he replied, “No, I just like walking around all the time.” 

“I absolutely love listening to my music, and I also like dancing,” said Vincent. “There’s a perfectly good road ahead of me. Why not dance and listen to music?”

Specifically, Vincent prefers tunes from anywhere between the 1940’s and 1990’s. Most recently, Vincent had “Ain’t That a Kick in the Head” by Dean Martin on loop. “(Dean Martin) is called the ‘King of Cool,’” said Vincent. The song was released in July 1960 and was originally written for the film “Ocean’s 11.” 

“Also, I’ve been listening to ‘From Russia with Love’ by Matt Monro. It’s one of the James Bond theme songs, and I’ve been watching the Sean Connery Bond films,” said Vincent.

Although his favorite songs are not from this century, he does branch out occasionally.

“My friends have been trying to get me into Sabrina Carpenter and I’m not going to lie, for a modern performer, she does pretty good,” said Vincent. Although it may be a bit controversial, he admitted to not being a fan of Taylor Swift.

Although the weather has been less than ideal recently for those who love the outdoors and the sun, Vincent can still occasionally be spotted frolicking down a sidewalk. 

“Sometimes I’m just not in the mood to dance in the rain. But there are some times I have all this pent-up energy and I just gotta head down (a road).”

No matter what — rain or shine — Vincent can always be spotted wearing a pair of sunglasses. It’s the one item he can’t live without, and he owns fourteen pairs. 

At heart, Vincent is an extrovert. He loves meeting, starting conversations and sharing his music with new people. 

He is currently working at a police academy in Salem, Oregon, as a roleplayer. He acts out scenarios with the cops-in-training, such as pretending to get arrested or being in a high-speed chase. He also occasionally acts out behavioral health scenarios for practice. “Apparently I’m very believable,” said Vincent. 

He’s been working as a roleplayer since March 2023. “They post notices every few months. For me, it was in January of last year, and then I got the job in March. They also do another hiring process in October,” he said.

In his spare time, Vincent loves to do karate. He first joined mainly to make new friends, however, he was also influenced by the TV show “Cobra Kai,” a modern continuation of the “Karate Kid” movies. 

In school, Vincent’s least favorite subject was math, with his favorite subject being P.E.

“I never got a chance to do acting in high school … so P.E. was my favorite by default.” He does hope to do more acting in the future, inspired by his favorite actor, Robert Downey Jr. 

Despite not being fond of math, he loves learning new things. “I would like to build up as many skills as possible and learn as many languages as I can before I turn 25,” said Vincent. “Apparently the more languages you learn before 25, the more languages you can easily comprehend and have at your disposal later in life.” He is already fluent in American Sign Language, knows a small amount of German and is teaching himself Spanish. 

“(Learning Spanish is) not that easy, because all I have is a book and no one to practice with,” said Vincent. 

Another thing he has learned is how to be patient. “(I’m proud I was) able to build my patience. It isn’t naturally one of my strong suits,” said Vincent. 

He has many goals for the future, including his main goal of acting in films. He plans to build as many skills as he can before he turns 25, on top of his language learning goal. He also wants to get his barber’s certification and become a film hairstylist, before he eventually becomes an actor himself — leaving the future bright for Western’s “Dancing Dude.”

Contact the author at howlnews@mail.wou.edu

Halloween horror nights

Written by: Taylor Duff | Lifestyle Editor

Universal’s Halloween Horror Nights, also known simply as Halloween Horror Nights, HHN, ran from Sep. 5 to Nov. 3 and is an event on many bucket lists. As the events and scares are now wrapped up for the 2024 season, there was so much excitement to recount. There were eight new haunted houses, a terror tram, four scare zones and two live shows. For RIP — meaning “Rest in Peace” as opposed to the traditional “Very Important Person” — guests there were extra perks, such as a tour guide who takes guests upfront past the lines to experience the haunted houses and get a gourmet meal with access to the VIP bar. For ultimate horror fans, the RIP tickets are the best way to experience the event with a guarantee to travel through each house. The houses or mazes are frequently made after iconic horror movies, television series or creative creations developed by Universal’s skilled artists. The houses are filled with performers portraying characters, jump scares and spooky settings. 

Halloween Horror Nights is aimed at a more mature audience, with unexpected scares and dark, mature themes that make it unsuitable for small children. It’s a location where horror aficionados, adrenaline junkies and Halloween enthusiasts can come together for a terrifying, high-energy occasion.

The houses for 2024 included “Ghostbusters: Frozen Empire,” following the recent film release, and included an ice-infested scene with many specters and Garraka, the monster that freezes everything he touches. Most exciting was seeing the many Ghostbusters with all of their gadgets, fighting the ghosts and saving guests from the horrors they witnessed. Next, there was “Insidious: The Further,” which follows the twisted nightmare of the “Insidious” film franchise, with a lot of different dark red rooms and jumpscares from every corner. This house felt like a nightmare brought to life, with ominous music and effects scaring even the toughest of visitors. After “Insidious,” there was “Dead Exposure: Death Valley,” telling the story of a lab experiment gone wrong. Many test subjects didn’t make it and left many infected, radioactive zombies to avoid. 

Following that, there was the “Universal Monsters: Eternal Bloodlines,” which is Universal’s very own creation, featuring an all-female cast. Saskia Van Helsing travels with the Bride of Frankenstein to retrieve an amulet from Dracula’s daughter, She-Wolf and Anck-su-namun. This house walk-through was artistic and unique, especially through the forest which was accompanied by smells of ivy and dirt. The home is dark, gothic and eerie, with cobwebbed corners, decaying mansions and blood-stained rooms. Consider it a twisted, centuries-old vampire castle, complete with secret doors, hidden tunnels and frightening candlelit rooms where vampires hunt their next victims. It was a very surreal experience, as many of the houses are. Next was “The Weeknd: Nightmare Trilogy,” which spawns a story its namesake created that connects to his last two albums, “After Hours” and “Dawn FM,” in a twisted, nightmarish way. The Weeknd also had a lounge and bar for RIP guests to enjoy with music and seating.

“A Quiet Place” was the next house, following the first two “A Quiet Place” films, where participants had to navigate quietly and avoid the sightless monsters lurking. Next was “Monstrous 2: The Nightmares of Latin America,” which follows the telling of Latin American horror folklore. There’s a possibility of encountering El Charro, the soul-stealing rider. There may be El Cadejo, a supernatural doglike spirit that jumps out at guests; or the bogeyman, El Cucuy, who is downright terrifying. The house delves into a nightmare realm where different legendary and mythological creatures from Latin American mythology have come to life, each more horrific than the last. The home is structured into multiple unique parts, each reflecting a different cultural tale or terrible beast that has plagued the region for generations. The concept is based on mythology but with a dark and horrifying twist, resulting in an immersive and disturbing experience. 

The last house, “The Texas Chainsaw Massacre: The Legacy of Leatherface,” was a great house to end on with many corners full of gory scenes while escaping the notorious Sawyer family, which includes Leatherface himself. There was also so much nostalgia for those who are fans of the many films over the years, having first been released in 1974. Two notable aspects of the experience including background whisperings and sudden loud noises as well as the scents, such as the sewer in “Ghostbusters,” blood and the woods in “Eternal Bloodlines,” vomit in “Insidious: The Further” and much more. The multi-sensory onslaught heightens the tension and terror.

The terror tram took guests through a studio tour with a horror twist. The “scare zones” have a grim ambiance with scare actors wandering the streets. These performers are dressed as monsters, murderers or other terrifying characters and interact with guests in a way that enhances the horror experience. In the “Blumhouse” scare zone, guests get to experience Universal’s backlot taken over by all of the creepy characters of Blumhouse’s biggest films: “Black Phone,” “M3GAN,” “The Purge” franchise, “Freaky” and “Happy Death Day.” Blumhouse films are notorious for developing suspense and creating frightening, atmospheric settings. These haunted houses were filled with dark nooks, jump scares and unnerving sights, all intended to make guests’ hearts beat. Other scare zones include Chainsaw Punkz, Murder of Crowz, Skull Lordz and the Luchadores Monstruosos, the latter inspired by lucha libre, a wrestling style originating in Mexico. There are also live performances with horror elements, such as strange stage exhibits, live music or performances with horror-themed choreography. 

Halloween Horror Nights is a one-of-a-kind, immersive event in which Universal Studios theme parks are transformed into a frightful world of horror, complete with eerie, scary and entertaining activities. It blends excitement, creativity and the spooky atmosphere of Halloween into one exhilarating adventure. Whether guests want to face their fears, relive legendary horror moments or simply spend a frightening night with friends, “Halloween Horror Nights” is an amazing experience that every horror enthusiast should try.

Contact the author at howllifestyle@mail.wou.edu 

Powerful poems

Written by: Hannah Field | Editor-in-Chief

Sometimes, a quote or poem can come along that can change the trajectory of one’s life. Maybe about grief, love, friendship and life, words of wisdom can forever impact and alter one’s experience on Earth.

I’ve collected some of my favorite quotes — from coping with loss to making the most of every second alive — to share as possible inspiration for the next time things get hard.

“I was often full of rage and despair. I was always lonely. In spite of all that I was and am in love with life.” — Jeanette Winterson, “Why Be Happy When You Could Be Normal?”

“It is a serious thing just to be alive on this fresh morning in the broken world.” — Mary Oliver, “Invitation”

“Here is the world to which I am condemned, in which, despite myself, I must somehow live.” — Fyodor Dostoyevsky, “The House of the Dead”

“‘You’ll always be sad about this,’ she said softly. ‘But it doesn’t mean you made the wrong choice. It’s just something that you have to carry.’” — Celeste Ng, “Little Fires Everywhere”

“Isn’t all that rage so ugly? And isn’t it mine, still? Good god, isn’t it mine?” — Ashe Vernon, “Buried”

“How odd, I can have all this inside me and to you it’s just words.” — David Foster Wallace, “The Pale King”

“She died at 7:07 a.m. PST. It is three hours earlier in Hawaii. Does that mean in Hawaii she hasn’t died yet? But the plane ride to Hawaii is five hours long. This time gap can never be overcome. The difference is called grieving.” — Victoria Chang, “Obit”

“And that I did not give to anyone the responsibility for my life. It is mine. I made it. And can do what I want to with it. Live it. Give it back, someday, without bitterness, to the wild and weedy dunes.” — Mary Oliver, “Staying Alive”

“No one ever tells you that bravery feels like fear.” — Mary Kate Teske

“I want to talk about what happened without mentioning how much it hurt. There has to be a way. To care for the wounds without reopening them. To name the pain without inviting it back into me.” — Lora Mathis, “If There’s A Way Out I’ll Take it”

“Nobody taught me how to want. But now I want. I remain lying down with eyes open, looking at the ceiling. Inside is the darkness. A pulsating ‘I’ is taking shape.” — Clarice Lispector, “Água Viva”

“This morning I woke up so in love with you I didn’t know what to do with my body, which was far from yours … I don’t know how this happened. I just woke up one morning and you were the blood in all my poems.” — Clementine Von Radics, “In a Dream You Saw a Way to Survive”

“I needed to think everything she’d done was out of love. Because I could understand that. I could forgive it. It made me think that maybe one day I might be able to forgive myself.” — Carol Rifka Brunt, “Tell the Wolves I’m Home”

“You are afraid to die, and you’re afraid to live. What a way to exist.” — Neale Donald Walsch, “Home with God: In a Life That Never Ends”

“I’m not much but I’m all I have.” — Philip K. Dick, “Martian Time-Slip”

“I started talking to the stars in the sky instead. / I said, ‘Tell me about the big bang.’ / The stars said, ‘It hurts to become.’” — Andrea Gibson, “The Madness Vase”

“But I want to be better than the lessons they taught me. I want my love to be greater than my hate, my mercy to be stronger than my vengeance.” — Amy Engel, “The Book of Ivy”

Contact the author at howleditorinchief@mail.wou.edu

Friends and where to meet them

Written by: Taylor Duff | Lifestyle Editor

Making friends in today’s world is difficult with everyone glued to their phones for a sense of belonging and interaction. There are a few alternatives to making friends, or at least trying to, that aren’t boring or scary and will help build meaningful connections. 

Firstly, if in-person isn’t the immediate go-to, many apps such as Bumble BFF and Friender have people who are in similar situations looking for friends. These apps allow users to display their interests and preferences clearly and safely to help find similar people. Other apps like Eventbrite, Meetup and Facebook groups target in-person interaction with a larger group setting to allow for multiple people at once to get to know each other at an event they all have an interest in. 

Functions such as paint and sips, trivia nights, speakeasies, pottery classes, cooking classes, bingo and many more introduce fun and crafts to socializing. It all depends on what an individual wants to explore and can open the door for meeting new people. Social media communities, such as Discord, are also very accessible. 

Work may not be the easiest place to navigate, but making friends with co-workers can potentially allow for friendship in and outside of the workplace. If there are charity events or potlucks through work, that is a great place to further that connection. There is also networking for employees to learn about upcoming events and introduce themselves to higher-up employees.

Learning environments that offer plenty of opportunity for conversation, like taking up a new pastime in a classroom, are also excellent options and may be simple for oneself. Taking classes in-person or online gives students a chance to interact with each other and learn. 

Clubs such as book clubs, chess clubs and writers groups hold many event spaces for people to interact and get to know each other. In a similar space, if an individual is looking for a spiritual environment, there are many church events or groups held frequently. One could look for charity events or volunteering spaces to meet people, but also to help those in need. Charity events may include fundraisers and 5k marathons, and there are volunteering opportunities like helping at shelters for people and animals, beach clean-ups and food banks. 

Fitness clubs are also great opportunities to socialize while also working on fitness goals. Many gyms have different group classes such as Zumba, yoga, pilates, cycling and tennis, to name a few. This allows people to create a community within the gym and enjoy working out.      

Overall, finding friends takes a bit of searching and many conversations. It can be challenging with the rise of social media, but taking one step at a time and looking in the right places could be a great start. 

Contact the author at howllifestyle@mail.wou.edu

Sweet like candy

Written by: Taylor Duff | Lifestyle Editor

Every year children knock on strangers’ doors to get that delicious sweet treat, and sometimes that treat is hit or miss. People browse the candy aisle at their nearby Walmart and see that there are so many options to choose from, but which are the best? What candy will kids stash so that their parents won’t take any? That is where this list comes in handy and the results might shock many.  

S++ Tier — 

  • Full-size candy bars of any kind

S Tier — 

  • Reese’s, specifically the ones in the gold wrapper, also known as the miniature cups; don’t get any of the shaped Reese’s; they are different from regular Reese’s 
  • Kit Kats, but the snack size, and the chocolate-to-crisps ratio is where it’s at
  • Snickers 
  • Gummy bears 
  • Butterfingers 
  • Twix 
  • Lindt brand Lindor truffles 

A Tier —

  • Snickers Peanut Butter 
  • Peanut Butter M&Ms 
  • Peanut M&Ms 
  • Crunch
  • Simply Caramel Milky Way
  • Sour Skittles 
  • Swedish Fish 
  • Trolli Sour Bite Crawlers 

B Tier —

  • Starburst 
  • Cookies and Crème Hershey’s
  • Whatchamacallit 
  • Sour Patch Kids 
  • Caramel apple suckers 
  • White Kit Kats
  • Life Savers gummies
  • Reese’s Pieces 
  • Werther’s originals 
  • Ghirardelli squares 
  • Ring Pops 
  • Pixy Stix

C Tier —

  • Milky Way
  • Smarties 
  • Hershey’s 
  • Hershey’s Kisses 
  • Almond Joy 
  • Rolos 
  • 100 Grand 
  • Nerds clusters 
  • Heath bars 
  • Rucker’s molasses peanut butter candy 
  • Strawberry hard candies 
  • Dove chocolate 
  • Blow Pops 

D Tier —

  • Skittles 
  • Airheads 
  • Dum-Dums 
  • Tootsie Rolls
  • M&Ms 
  • Peppermint patties 
  • Paydays 
  • Nerds
  • Tootsie Pops 
  • Fundips 
  • Jolly Ranchers 
  • Baby Ruths 
  • Mike and Ikes 
  • Runts 
  • Atomic Fireball round cinnamon candies
  • Chick-O-Stick 
  • Warheads 
  • Lemonheads 

Trash Can — 

  • Whoppers 
  • Candy corn 
  • Raisinets 
  • Mounds 
  • Three Musketeers 
  • Milk Duds, because they get stuck in your teeth 
  • Bit-O-Honey 
  • Dots 
  • Reese’s Take 5
  • Sno-Caps
  • SweeTARTS
  • Twizzlers 
  • Bottlecaps  
  • Jelly beans 
  • Gobstoppers 
  • Red Hots 
  • Sugar Babies 
  • Good & Plenty 
  • Hot Tamales 
  • Laffy Taffy 
  • Life Savers 
  • Apples 

Contact the author at howllifestyle@mail.wou.edu

Western Oregon University

Facebook   Instagram   X  YouTube

WESTERN OREGON UNIVERSITY
345 Monmouth Ave. N.
Monmouth OR 97361

503-838-8000 | 1-877-877-1593

Tools

Campus Maps
Canvas
Find People
Portal
WOU Email
Technical Support

Resources

A-Z Index
Accessibility
Academic Calendar
Class Schedule
Jobs at WOU
News
Explore WOU
Partnerships
Student Services
Freedom of Expression

Western Oregon University’s Land Acknowledgement
Western Oregon University in Monmouth, OR is located within the traditional homelands of the Luckiamute Band of Kalapuya. Following the Willamette Valley Treaty of 1855 (Kalapuya etc. Treaty), Kalapuya people were forcibly removed to reservations in Western Oregon. Today, living descendants of these people are a part of the Confederated Tribes of Grand Ronde Community of Oregon and the Confederated Tribes of the Siletz Indians.

Accessibility    Public Records    Privacy    Student Consumer Information

WOU prohibits discrimination on the basis of race, color, sex, national or ethnic origin, age, religion, marital status, disability, veteran status, sexual orientation, gender identity, and gender expression in all programs, activities and employment practices as required by Title IX, other applicable laws, and policies. Retaliation is prohibited by WOU.