Mount Hood

Pros and cons of popular diets

Rylie Horrall |  Lifestyle Editor

Dieting is something many people choose to partake in for a variety of reasons — such as to better their health or to lose weight. While they have their fair share of benefits, there’s also some drawbacks to various popular diets.

The Ketogenic or “Keto” Diet is a low-carb and high-fat diet, and is said to provoke the body into a metabolic state called ketosis. This produces ketones, which burn stored fat in order to obtain energy. According to roswellpark.org, people have been known to lose weight at the start of this diet and keep it off, although this could be attributed to cutting calories and sugary treats. However, this diet is known to be high in saturated fats and low in vital minerals and vitamins that the body needs; additionally, it could upset a person’s stomach, cause headaches, fatigue and dizziness, which are clustered together and called the “Keto flu.”

In the Alkaline Diet, acid-forming foods — meat, poultry, eggs, grains, dairy, alcohol — are replaced with alkaline-forming foods — fruits, nuts, vegetables and legumes. This alters the pH values in an individual’s body, which is intended to prevent the production of acid. A supposed upside to this diet is that there is an increased intake of fruits and vegetables, hereby improving vitamin intake and helping with miscellaneous health problems — but this isn’t supported by evidence according to roswellpark.org.

Another common diet trend is the Paleo Diet; food for this particular diet needs to be hunted, gathered or fished to mimic the way human’s ancestors ate. The allowed foods are grass-fed meat, fish, poultry, eggs, nuts, fruits and vegetables, according to livestrong.com. By eliminating processed and junk foods, a person can decrease their chances for chronic and inflammatory diseases. However, an individual also cuts out dairy, starches and grains, leaving them with a lower carbohydrate intake. Because of this, some may need to take supplements to make up for lost vitamins and minerals.

As a whole, diets can help a person lose weight and make them more aware of what exactly they’re eating. However, done unsafely, they can come with the risk of losing nutrition — depending on the diet — as well as potentially causing some health concerns. Before taking a plunge with any diets, students interested should research beforehand, or speak with health faculty or staff at Western if they are wanting more information.

 

Contact the author at rhorrall17@wou.edu

Photo by Rylie Horrall

Strawberry oatmeal bar recipe

Rylie Horrall |  Lifestyle Editor

Granola bars and breakfast bars can be a quick option for a snack throughout the day, or as a small meal in the morning. In addition, making them at home can be a fun activity to do by oneself or with others.

STRAWBERRY OATMEAL BARS

Start to finish: 55 minutes

Servings: 16 bars

1 cup old fashioned oats

¾ cup white whole wheat flour (all-purpose flour can substitute)

⅓ cup light brown sugar

¼ teaspoon ground ginger

¼ teaspoon kosher salt

6 tablespoons melted, unsalted butter (coconut oil can substitute)

2 cups small-diced strawberries (about 10 ounces divided)

1 teaspoon cornstarch

1 tablespoon lemon juice

1 tablespoon granulated sugar

OPTIONAL VANILLA GLAZE

½ cup sifted powdered sugar

½ teaspoon pure vanilla extract

1 tablespoon milk

 

Preheat the oven to 375° F. Line an 8×8-inch baking pan with parchment paper so that the paper overhangs two sides like handles.

In a medium bowl, combine the oats, flour, brown sugar, ginger and salt. Pour in the melted butter and stir until it forms clumps and the dry ingredients are evenly moistened. Set aside a ½ cup of the crumble mixture, then press the rest into an even layer in the bottom of the prepared pan.

Scatter half of the strawberries over the crust. Sprinkle the cornstarch evenly over the top, then sprinkle on the lemon juice and ½ tablespoon of the granulated sugar. Scatter on the remaining berries, then the remaining ½ tablespoon of sugar. Sprinkle the reserved crumbs evenly over the top, but know that some of the fruit will show.

Bake the bars for 35 to 40 minutes, until the fruit is bubbly and the crumb topping smells toasty and looks golden. Place the pan on a wire rack to cool completely; the process can be sped up by placing it in the refrigerator.

While the bars cool, prepare the glaze. In a medium bowl, briskly whisk together the powdered sugar, vanilla and milk until smooth. Feel free to add more milk if a thinner consistency is desired. Using the parchment-paper handles, lift the bars from the pan. Drizzle with glaze, slice and serve.

 

Recipe from wellplated.com

 

Contact the author at rhorrall17@wou.edu

Photo by Rylie Horrall

Eateries that are currently open with limitations

Rylie Horrall |  Lifestyle Editor

With the world currently at odds with COVID-19, many businesses have unfortunately had to close their doors or, on a lighter note, had to modify the way they operate. In the Indy-Mo area, there have been multiple restaurants that have altered their normal routines, changing from dine-in to takeout and delivery only.

In terms of fast food franchises, the ones in the surrounding area have merely taken away the dine-in option previously offered, but continue to provide through their drive-thrus. Dairy Queen, McDonald’s, Carl’s Jr., KFC and Subway are all continuing to provide service without allowing customers to sit-in. Many have even gone to lengths such as taping off their tables so customers that walk in to order are aware that dine-in is still not available. Burgerville and KFC have also given the option for delivery for the time being.

Nearby pizza establishments — Figaro’s, Papa Murphy’s, Domino’s, Mendi’s, Little Caesars and Yeasty Beasty — have mostly retained their same delivery and takeout options prior to the pandemic, however, Yeasty Beasty has since taken away the option to dine inside. The other businesses didn’t have buildings where customers could eat inside, so there wasn’t a need to change in that aspect.

In regards to food trucks, many have taken away the dining areas that used to surround the space around the trucks. Tucky’s and Lonney’s Lunch Wagon no longer have their respective picnic tables and tents, but still offer food for pick-up and takeout. Many have even taken to expanding their online ordering — like The Donut Bar and Tucky’s — so customers don’t have to linger longer while waiting for their meals.

Fan favorite restaurants near the university — Sing Fay, Momiji’s, Yang’s Teriyaki, Koyote’s, Urban Deli, Casa Burrito — have also taken away their dine-in options. While Momiji’s now offers delivery, the other restaurants have stuck with takeout as their sole method of customer interaction.

A handful of eateries have unfortunately had to close their doors completely, some even permanently, such as Main Street Pub and Eatery ⏤ which closed due to additional factors as well. Nevertheless, students living in the area still have a chance to grab food from some of their favorite places amidst the chaos of a pandemic.

 

Contact the author at rhorrall17@wou.edu

Social events turned virtual

Rylie Horrall |  Lifestyle Editor

Our current pandemic situation has affected how numerous people go about their lives; some can’t go to their favorite restaurants, take a night out with a loved one or friends or even hold a birthday party during this time of self-isolation. In this day and age, most have technology that enables us to stay in contact with those we hold dear, even if it isn’t the same as seeing them in person. This doesn’t change the fact that get-togethers are currently inadvisable; however, those in the household can still celebrate birthdays and accomplishments.

While it’s advised to stay in and limit contact with others, there isn’t any ‘rule’ saying that festivities can’t happen with people already living in the same household. In regards to birthday celebrations, people can still make decorations and cook food — which can be a fun activity to participate in. Maybe it isn’t the same as going out like someone could have previously planned, but, it doesn’t mean it has to be skipped altogether.

For someone who wants to ‘party’ or just socialize with others not in their household, there are many video chatting applications that can be utilized for more than solely conversation. As an example, Discord can be used for video and audio calls, and gaming software can be displayed so everyone can participate. To continue with the party theme, JackBox Party can be played remotely for everyone, as long as the screen is visible, leading to an enjoyable time similar to playing in person. Netflix Party and the website rabb.it are options for groups who want to watch movies or TV shows together; the former allows all users to sync up their devices so everyone can view at the same time, while the latter depends on the ‘host,’ or whoever has control of the room.

Right now, the idea of going out freely without concern for COVID-19 may seem bleak, and staying cooped up without friends could be disheartening. Birthdays are still coming and going, but plans have to be altered or cancelled for safety and health reasons. Nevertheless, some enjoyment can be achieved through celebration with roommates or virtual contact with friends afar.

 

Contact the author at rhorrall17@wou.edu

Let’s get this bread: hopping on the bread making train

Rylie Horrall |  Lifestyle Editor

A trend that has been circling around on various social media platforms is bread baking. According to cnn.com, it’s possible that people are using it to help preoccupy themselves during this time of social distancing. As a result, minds are occupied and stomachs are full; for those who have been thinking of hopping on the bread-making train, here’s a recipe to try at home.

 

HOMEMADE BREAD

Start to finish: 4 hours

Servings: 2 loaves (16 slices each)

1 package (¼ ounce) active dry yeast

2 ¼ cups of warm water (110° to 115°F)

3 tablespoons and ½ teaspoon of sugar

1 tablespoon salt

2 tablespoons canola oil

6 ¼ to 6 ¾ cups of bread flour

 

In a large bowl, dissolve the yeast and ½ teaspoon sugar in warm water. Let it stand until bubbles form on the surface. Whisk together the remaining 3 tablespoons of sugar, salt and 3 cups flour. Stir oil into yeast mixture. Pour into flour mixture and beat until smooth. Stir in enough remaining flour, ½ cup at a time, to form a soft dough.

Turn onto a floured surface. Knead until smooth and elastic, 8 to 10 minutes. Place in a greased bowl, turning once to grease the top. Cover and let rise in a warm place until doubled, 1 ½ to 2 hours.

Punch dough down. Turn onto a lightly floured surface and divide dough in half. Shape each into a loaf. Place in 2 greased 9×5-inch loaf pans. Cover and let rise until doubled, 1 to 1 ½ hours.

Bake at 375° F until the bread is golden brown and sounds hollow when tapped or has reached an internal temperature of 200°F, 30 to 35 minutes. Remove from pans to wire racks for cooling.

 

Recipe from tasteofhome.com

 

Contact the author at rhorrall17@wou.edu

Photos by Rylie Horrall

How to un-mess your messy hair

Rylie Horrall |  Lifestyle Editor

If you’re like me, self-isolation could be making students ponder changing their hair more than normal — personally, I’m only one breakdown away from dying my hair. However, I don’t actually want to dye my hair, I just want something different or new in my life amidst all this monotony. To cope with this, I’ve been searching and trying out new hairstyles; here are some of the interesting ones.

For turning straight hair curly without using heat, take either a bathrobe rope, socks, pantyhose or something similar and clip it into the hair. Wrap strands of damp hair around the article tightly, but not painfully so, in a criss-cross fashion. For waves, braid the object in the hair as if it was a section of hair. Leave it in overnight, undo it in the morning and brush it out.

Buns are a quick hairdo that can be done within seconds — it’s my go-to whenever I need my hair off of my neck. If someone’s hair is longer, there’s the option of doing a braided bun; to start off, tie the hair into a low ponytail. Braid it loosely and tie off the end, pulling at some of the strands to add volume. Take the braid and wrap it around the base like a bun, and secure any loose ends with bobby pins.

Have shorter hair and can’t fit it all into a ponytail, let alone a bun? Take half of the hair and pull it towards the top, like a high ponytail. Lace the hair halfway through a hair tie with one hand, then twist it while holding the hair in the other. Pull the hair through, then pull and twist to style as desired.

For those who want to keep their hair down and out of their face, try making a headband using hair. Separate two front pieces and tie the rest into a ponytail or bun to keep out of the way. Take the two front strands and secure them at the nape of the neck with a small elastic or thin hair tie, then let the rest of the hair down. To add some flare, braid the strands or twist them before tying them off.

If styling isn’t preferred or a person’s hair is too short, get a bandana that might be lying around and fold it diagonally. Section off two framing strands — or don’t, if they aren’t wanted — and put the rest of the hair in a ponytail, if it’s long enough. Grab the ends of the bandana and flip it so that it lays flat behind the strands. Tie the ends of it at the nape of the neck and then take out the hair from the ponytail. Alternatively, the bandana can be placed at the back of the neck and be tied at the top near the framing pieces. If this is done, tuck in the corners of the fabric that are sticking out.

 

Contact the author at rhorrall17@wou.edu

Photos by Rylie Horrall

Nature’s way of Recycling

Rylie Horrall |  Lifestyle Editor

Compost is made up of decayed or decaying organic material and could be compared to nature-style recycling. According to lessismore.org, food and yard waste make up between 25 to 50% of trash that is thrown away. Because it can make up such a large portion of garbage, composting can significantly reduce the amount of overall trash someone procures.

Most, if not all, organic matter that is thrown away in the kitchen or garden can be composted. For instance, coffee grounds and even paper filters can be put into a compost bin, along with tea bags, old newspapers, toothpicks, matches, pet and human hair, cut flowers and egg shells — but not the yolks or whites. 

Goodhousekeeping.com states that when composting, one should “aim for equal amounts of ‘green’ waste and ‘brown’ waste to keep (compost) healthy.” Fruits and vegetables are common ‘green’ waste — or anything that can supply nitrogen — and ‘brown’ waste can consist of dry leaves and wood shavings — things that are rich in carbon. If both elements are balanced correctly, it should smell like earthy dirt; making sure that the compost bin is somewhere where it can receive enough oxygen and moisture will keep it from turning rotten.

It’s important to note that if a plant is infected with insects or a disease of some sort, it shouldn’t be added into the compost. According to goodhousekeeping.com, it can contaminate the pile and render it useless. Dairy and animal products such as bones should also just be thrown away, as the smell can become unpleasant or attract animals. 

Compost bins should be around 3 feet in diameter and ideally be placed outside, possibly in a backyard. It can have a closed top as well, for those who are worried about the smell or look of the compost. To prevent animals from messing with it, it’s advised to set up fencing or chicken wire around it. 

After a few weeks, all the scraps will turn to soil that can be used for fertilizing a garden, which reduces the need to buy fertilizer. Some added benefits are that both water and trash bills can be reduced, as the compost can be moist enough as fertilizer that plants can be watered less, and the amount of trash being thrown out is lessened. 

 

Contact the author at rhorrall17@wou.edu

Western Oregon University

Facebook   Instagram   Twitter  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
Partnerships
Student Services

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.