Mount Hood

How to love one’s body

Written by: Libby Thoma | Staff Writer

Content warning: this article contains mentions of eating disorders and body image. 

Loving one’s body for what it is and realizing one’s worth extends past weight and bodily features is important. Hating or disliking one’s body can be upsetting, unhealthy and can even be dangerous by leading to other disorders. Here are some ideas on how to feel better about oneself:

The body is a vessel — A person’s body is a vessel that carries around a soul, in a religious or spiritual sense. In a scientific sense, one’s body is a vessel that carries one’s brain. Both convey relatively the same idea — the body is not what is important, but the soul, the person behind the body, the personality and kindness are what is important. The body is a vessel to carry around the true inner self. Deeply focusing on the body or disliking it is not worth it in this sense. 

The body is an instrument, not an ornament — One’s body does so much for a person, with millions of little living things and mechanisms working together to ensure health and well-being. This is important to realize, one’s body is much greater than just something to look at or a tool to appeal to other people. One’s body is something to fuel and take care of so one can achieve the best health. Everybody is different and everybody needs to be taken care of differently. This difference also means that beauty is subjective and everybody is beautiful, despite society  making us think otherwise.

Recognize Photoshop — Since the birth of social media, body negativity has skyrocketed, and many are riddled with comparisons and the feeling of a lesser body. It is important to realize that many of these bodies seen on social media are not real. Recognizing Photoshop, and even plastic surgery, is important for recognizing that most people don’t look like that.

Ignoring critics — Brushing off body critics is important. However, this is not easy as skinny privilege is rampant and many of those who aren’t skinny feel the effects. Some are told constantly, and sometimes for years, that their weight is some kind of a problem. This is important to let go of and recognize that the people spouting this hate are insecure themselves and don’t realize the importance of a kind soul. Everyone is beautiful differently, and beauty is in the eye of the beholder, so recognizing that critics don’t understand one’s beauty is vital and sometimes life-changing. 

Of course, it is best to be healthy. However, this doesn’t mean skinny, muscular or being in a specific “BMI” range. This means ensuring one feels their best and can do everyday activities, nothing more, but health does not equal worth. 



Contact the author at ethoma23@mail.wou.edu

Careers for art majors

Written by: Lili Minato | Freelancer

Art & Design is a challenging major to attempt: the workload is difficult and time-consuming, and many believe that an art-related job after college is unachievable. In reality, there are a plethora of possible careers for those interested in pursuing art. All mediums are welcome in this short list of rewarding and feasible jobs for artists. 

Art teacher — Starting with the obvious, an art teacher is a great profession for those interested in spreading the love of art through teaching. This job is extremely versatile considering one could teach children, teens or adults. It presents a great opportunity to instruct up-and-coming artists, while still having time to create one’s own art. For those also interested in psychology, an art therapist could be a great choice for a future career. 

Brand design — Also known as corporate identity, this occupation involves designing logos and visuals for brands. This would be a great career for those interested in graphic design or illustration. Brand design consists of developing designs and visuals that coincide with a brand’s identity and function. Applications may include the following: logo design, package design, advertising, merchandise and much more. Those who are also interested in business and psychology may find this career extra intriguing. 

Web design — Web design covers a wide range of jobs and careers relating to both art and science. For those interested in graphic design, one could consider being a web graphic designer. Web graphic designers create the visual look of websites, such as color schemes, fonts, logos and more. For those interested in computer science, a job in information architecture could be more interesting. Information architecture creates the structure of websites and pages to keep information clear and readable. For those who love video games and character design, a game designer could also be a good career choice. Video game design could include the creation of concept art, original characters or scenery. Most of the visuals seen in video games needed an artist to create them. 

Commissioned artist — While also an obvious option, there is a wide range of artwork an artist can be commissioned for. One could do pet portraits or environmental artwork. All art that one makes is valid, and there will always be an audience out there to buy art pieces. Whether it be a million-dollar oil painting or a fifteen-dollar art print, commissioned artwork may not be how some single-handedly make a living, but it can never harm an artist to put one’s pieces on sale. 

Misc. illustrator — There are a multitude of options for those interested in illustration. One could be a courtroom, medical or botanical illustrator. One could sketch out storyboards for movies, TV shows or ads. One could make greeting cards or book covers. If one is good at picturing facial features, a job as a police sketch artist could be a possible career. There is a wide range for those who enjoy illustrating, there is always something for everyone. 

There are various other job options that weren’t listed above. If one is interested in an artistic field but is unsure of what the future may hold, many careers support artistic pursuits. The Center for Professional Pathways, located in the Werner University Center, is a great option for those looking to discover such a career. 

Contact the author at lminato22@mail.wou.edu 

Stress management tips for stress awareness month

Written by: Claire Phillips | Entertainment Editor

Content warning: this article contains mentions of mental health struggles.

As students begin to gear up for midterms, stress begins to build up as well. Losing oneself in school or work is easy, and once the situation is realized, it’s a slippery slope to recovery. During stress awareness month, the Howl and Western’s Student Health and Counseling Center want to make students aware of the resources they have available to them.

Western’s Student Health and Counseling Center provides a variety of resources: immunizations, counseling and women’s health care. The SHCC website states: “We continue to evaluate our needs and the needs of students to ensure great care in a timely manner. We continue to provide counseling and medical services to eligible students.” 

There are factors college students may not realize contribute to stress. Stress can either be acute or chronic, and it is important to recognize the distinction. Both are equally important to attend to depending on the situation. Acute stress is short-term and may be caused by sitting in commute traffic, while chronic stress is long-term and may be caused by job dissatisfaction, tumultuous family life or a sport. 

When one is experiencing stress, it is important to catch it early on. Stress, especially chronic stress, can lead to physical health concerns such as insomnia and high blood pressure. However, the mental aspect of stress or anxiety has the greatest impact during the time the person is experiencing it. Scott Perfect, LPC, NCC and the counseling director at Western’s Student Health and Counseling Center, explained, “Neuroscience tells us that stress incites arousal of our limbic system (fight or flight) through the release of excitatory neurotransmitters and other mechanisms.”

Each student has different stressors and needs, so each must also be treated accordingly. The SHCC considers this with each student.

Additional measures to take to ease stress may be practiced within the comfort of one’s home. Journaling, stretching and meal planning are simple strategies that one can work into their daily schedule. 

Mayo Clinic provides the four A’s for managing stress — avoid, alter, accept and adapt. Planning may help one avoid potential stressors, such as learning boundaries. Altering the environment around you, such as communicating with those around you and managing time, may change the situation for the better. Talking out feelings and learning from one’s mistakes is part of the acceptance process of stress management. Changing expectations and standards finishes the four A’s within the adapting stage.

“The blueprint for humans appears to have some random and idiosyncratic elements. There is no one answer to manage stress and this is why I suggest students take advantage of the Student Health and Counseling Center by meeting with a counselor so that their stress management strategies and responses can be customized for them,” Perfect said.

Student Health and Counseling Center: 503.838.8313 | health@wou.edu

Contact the author at howlentertainment@wou.edu

Budget bougie grocery guru

Written by: Liberty Miller | Lifestyle Editor

Content warning: this article contains mentions of weight, nutrition, eating and fitness. 

Eating well in college can be a challenge, just as much or even more so than getting good grades, working out or balancing one or two jobs on top of being a full-time student. Having gone through the experience of working two jobs, being a student-athlete and writing for the Howl, this article is based on real-life circumstances, making this a comprehensive and achievable guide for even the busiest of individuals to follow. 

The goal of general nutrition in college is not to lose or gain weight, nor to optimize performance or to become a superhuman. At its very core, nutrition maintains the homeostasis of the body. It ensures that one has enough energy to get through the day, to regulate the nervous system and digestion and to increase the quality of life for the individual. 

Keep in mind that this guide is not published by a medical professional. 

The power of meal prep — Meal preparation is an amazing time management technique along with the assurance that proper meals are eaten throughout the week. If properly sealed, a four-day meal preparation cycle is perfect for ensuring no food will spoil, offering four days of stress-free breakfast, lunch or dinner. It also discourages eating out, which is not inherently bad, but going out to eat can make is easy for one to miss out on vital nutrient groups and force an even tighter budget.

When meal prepping, it’s important to include all major food groups — fruits, vegetables, grains, protein and dairy. If one chooses not to eat one of these food groups due to a condition or any other reason, it is important to continue to get the nutrients required from those food groups. When it comes to the kind of food in the meal prep, that is purely up to the individual, and it is important to listen to one’s bodily intuition when choosing what feels good to consume. 

As for the time involved in the meal prep, two to three hours every four days is the benchmark for this system to be successful. For example, if one has a Saturday off work and classes, meal prepping on a Saturday and Tuesday evening would be a proper cycle. 

Finding creative ways to consume — As college students, it is a universal struggle to access affordable and readily available fresh food. Finding ways to budget and store fruits, vegetables and meats can be challenging, but not impossible. 

Frozen fruits and vegetables are largely the same as freshly bought ones and can be stored for long periods. These can be incorporated into dishes such as oven-roasted vegetables, smoothies and even eaten as-is. Unless the frozen product has some sort of sauce or syrup added, it is an option that is just as healthy and may be more practical than fresh produce. 

Fresh meats don’t have to be expensive either — many meats are similar in fat to protein content, but meats like pork loin are affordable compared to ahi tuna steaks or top sirloin and still contain high amounts of protein. Eggs are one of the most notorious sources of cheap protein and can easily be incorporated into almost every meal. 

Grocery shopping options around the Monmouth and Salem area include Winco Foods, Grocery Outlet, Costco and Safeway. A multi-pronged approach to grocery shopping may be more effective than finding one store — Costco will have better price-per-unit deals on items such as Annie’s mac and cheese, Kodiak Cakes, loaves of bread and soups; Roth’s Fresh Markets will be able to cut and portion fresh meats to fit one’s budget and stores such as Grocery Outlet have the best deals on frozen fruits and vegetables. 

Liberty’s recipe recommendation corner —A personal favorite lazy recipe is Nongshim brand Tonkotsu ramen, topped with an egg and pork loin for a high-protein meal, sided with fresh blueberries or whatever fruit or vegetable choice one prefers. Per unit, the ramen, egg and pork loin are a meal that costs less than five dollars and takes around 20 minutes to prepare if the egg and pork loin are fresh. 

A well-balanced option for mac-and-cheese lovers — Purchase a quarter to half a pound of fresh steelhead trout — Roth’s Fresh Markets is a good option — prepare it with one’s preferred seasonings, wrap it in foil and cook it in the oven – when that is being cooked, heat water to make a simple box of Annie’s white cheddar mac and cheese shells, as well as a separate pot to heat up a frozen vegetable mix, preferably with green beans, peas and carrots — the frozen vegetable packs are available for less than a dollar at Grocery Outlet. Top the mac and cheese with the portion of steelhead and mix in the vegetables. 

Contact the author at howllifestyle@wou.edu

Calling all “Stans”

Written by: Sierra Porter | Staff Writer

Content warning: this article contains topics of murder and suicide.

On April 10, rap artist Marshall Mathers, better known by the stage name, Eminem, posted an announcement to his official Instagram account stating that he is looking for “Stans” to feature in an upcoming, untitled documentary. This film will be directed by Steven Leckhart and produced by Shady Films alongside Eminem himself. 

According to its synopsis, the film is a “…revealing, edgy and disarmingly personal journey into the world of super fandom, told through the lens of one of the world’s most iconic and enduring artists, Eminem, and the fans that worship him.” 

The term “Stan” is used to describe an overzealous or obsessive fan and was popularized by Eminem’s famous song of the same name in 2000. The music video made waves as its depiction of an obsessed fan by the name of Stan who took the life of his wife and himself due to his troubled captivation with receiving the attention of Eminem. This dramatic statement made an impact and earned Eminem several award nominations including Best Song, Video of the Year, Best Rap Video, Best Direction and Best Cinematography at the MTV Music Awards. Today, the term is still commonly used among fans of Eminem and multitudes of other online fandom communities. 

“Hey Slim, I filled out your survey but you still ain’t callin’?” The announcement was posted to his Instagram and included a link for a questionnaire to fill out. The site reads as follows: “Share your story with the world in an exciting new documentary film produced by Eminem and Shady Films.” The questionnaire contains 27 different questions about being an Eminem super fan. Some of the questions are straightforward and others go to a much deeper level — explaining the reason one is a fan. The first section asks for basic information like name and where one is from. 

The next section provides questions about being an Eminem super fan. These questions include the kind of merch one has, how Eminem’s music helped one get past challenges in life, which song hit the deepest on a personal level, whether there are any parts of Eminem’s story that one relates to and more to determine if one is truly a Stan. 

The final section is the photo and video section — here, they ask for a photo of the person filling out the survey, requesting one’s face be clearly shown. It also asks for a one-minute-long video explaining “Why you are Eminem’s biggest fan” and sharing anything unique about one as an Eminem super fan. 

Shady Films and long-time manager of Eminem, Paul Rosenberg, says “‘Stans’ will be the opportunity for us to turn the camera around and ask the audience about being fans — and in some cases fanatics. This is a study of the relationship between fanbase and artist.” 

Little information about the true details of the documentary has been provided, but one thing is for sure, Eminem is calling for all Stans. 

Contact the author at howlstaffwriter@wou.edu

LGBTQ+ Exhibition

Written by: Hannah Field | News Editor

The second traveling exhibition from the Stonewall National Museum & Archives has found a temporary home in the Hamersly Library at Western.

The exhibition, titled “Transcending Gender Bodies and Lives,” illustrates the stories of many LGBTQ+ figures and a timeline of gender identity across the globe. “Gay, lesbian, bisexual and transgender people have faced a long history of shared systematic oppression by gender and sexual norms,” said the exhibition’s description. “This exhibit examines ways that gender identity, gender expression and sexual orientation intersect.”

The LGBTQ2SIA+ Student Success Grant, awarded to Western in partnership with Central School District from the Oregon Department of Education, paved the way for the exhibition’s showing. 

In the exhibition, a timeline of events spanning from the 1700s to the modern age highlights the growing understanding and acceptance of transgender people alongside many other monumental moments. According to Grant Coordinator Melody Barrett, the timeline allows for viewers to “walk from the past to the present and read about individuals and events which have shaped and impacted the LGBTQ2SIA+ community, and specifically those who are transgender in a chronological way in American history.”

One section of the exhibition, titled “The Teachable Moment,” explores the duality of increased acceptance but a continued lack of awareness. “The increased visibility of transgender people in the media has made wins in educating the public. However, beneath the stories of success and recognition, there remains an epidemic of serious issues in the lives of many trans people, including housing and job discrimination, poverty, HIV infection, drug abuse and suicide.”

“As gender expression, sexual identity and a sense of community are very important facets of LGBTQIA+ culture, the exploration of our similarities and differences can teach us how to support one another so that we may live our lives truly, and safely,” said the exhibition.

“By bringing these exhibitions to campus, our goal is to share, educate and expand understanding of gender diversity, expression and identity,” said Barrett.

The exhibition can be found in the main lobby of the Hamersly Library with a secondary LGBTQ+ exhibit found on the second floor.

Contact the author at howlnews@mail.wou.edu

HSI Summit

Written by: Hannah Field | News Editor

The upcoming Hispanic-Serving Institution Summit will take place for the third annual time at Western from 8:15 a.m. to 4 p.m. on Friday, April 26, 2024.

The event is free but requires registration in advance by Thursday, April 18. Western students are encouraged to come and listen to the two keynote presenters, Dr. Patrick L Valdez and Dr. Marissa Vasquez.

Valdez, coming from the University of Kentucky’s College of Education, has 25 years of experience in the execution and development of academic and student success programs. Vasquez is an Associate Professor in the Department of Administration, Rehabilitation and Postsecondary Education at San Diego State University.

The Summit kicks off at 9 a.m. in the Pacific Room at the Werner University Center, leading into both speakers’ presentations, with breaks for food and a student panel taking up the brunt of the day.

Western is slowly but surely building a Hispanic-serving culture and community, as the student population ticks closer to 25 percent, a requirement for the school to receive the HSI designation.

Western would be the first public four-year university in Oregon to receive the Hispanic-Serving Institution designation — assuming another four-year institution doesn’t get there first, which is considerably likely as awareness of HSI designations has continued to spread and evolve.

Becoming a designated Hispanic-serving Institution allows opportunities to apply for federal funding and resources for the institution and students, such as support services and programs.

“The point of the event is to get all of these people in the same room to discuss how we can best support the Hispanic community,” said Sarah Lockwood, a member of the HSI Summit working group.

Anna Hernandez-Hunter, co-chair of the HSI Advisory Committee, has high hopes for the future of Western.

“I think for me, the biggest thing that I hope people take away from this is that it’s really going to impact the institution and everyone in a positive way,” said Hernandez-Hunter. “I hope that people take away that this is going to help us as an institution really, really focus on what helps students be successful.”

The term “servingness” is explained to be “a multidimensional and conceptual way to understand what it means to move from simply enrolling Latinx students to actually serving them” by the American Council on Education. The definition of what that means for each institution changes — as there are many ways to be Latino/a/e and every school will need different resources to better provide for that specific community.

Western shared a message regarding the event: “We are committed to engaging in this work with our entire community as Western continues to emerge as an HSI and focus on truly serving our students. We are stronger together.”


Contact the author at howlnews@mail.wou.edu

Meet Hunter Hall

Written by: Hannah Field | News Editor

A few things to note about Hunter Hall, the Associated Students of Western Oregon University President: his love for Western is reflected in a Naruto headband engraved with the Western logo, he works with graphic design and used to be deathly afraid of clowns.

Only two of those topics are relevant to his time at Western. 

Hall began his college career at Portland Community College and transferred to Western in 2020, with three years of experience in student government under his belt. During the pandemic, learning was online, and Hall was merely a virtual student. He had little resources and company on campus, but he knew one thing: he wanted to be involved with student government at Western.

His first and second years consisted of student work at the entry level: Destination Western and tutoring at the Math Center. Eventually, he found ASWOU, climbing the ranks to his current position as the President.

“I just slowly integrated myself and started working toward the things I wanted to do here,” said Hall. “I needed to be in a position of power so I could better help support the students like me, who might not have friends or family here, or like many people, to support them … I really tried to throw myself into the sandcastle elbows-deep and get super, duper involved — just (having) many jobs from my first and second years here that helped me get to where I am now.”

Technically, Hall graduated with his Bachelor’s in June of 2023: one in Mathematics, and then another in Interdisciplinary Studies with a double minor in Communications and Writing. Currently, Hall is a graduate student for a Masters degree in the Art of Teaching.

“I’m going to use my math undergrad and then my MAT to teach at the middle school level for about ten years. And then I hope to become a principal of a school, and then eventually a superintendent of a school district. It’s like I said: if you really want to make a change, you have to integrate yourself well.”

Another fact about Hunter Hall: he plans extensively for his future.

Although Hall won’t be ASWOU President next year, he’ll be on campus as a building manager and volunteering at Western’s garden — seeds he planted, a mark to be left behind as he continues to embark on his ten-year plan.

Contact the author at howlnews@mail.wou.edu

Meet Western’s Peer Development Coordinator

Written by: Claire Phillips | Entertainment Editor

Western’s Werner University Center houses many student resources, including the Center for Professional Pathways. The CPP offers a variety of services, including resume and cover letter assistance, a headshot station, information on the study abroad program and even a snack cart loaded with delicious food. Incredible opportunities are offered at the CPP that many students are unaware of. The Howl had the opportunity to interview the Peer Development Coordinator of the CPP, Jennifer Hansen.

The services at Western’s Center for Professional Pathways are individualized and adjusted to the needs of students. “As students have given us feedback over the years our events have evolved to incorporate that information. I feel we try really hard to meet students where they are at and try to provide a comfortable space for them to grow into their future,” Hansen said.

Undergraduate students may be unsure or concerned about their career or graduate school outcomes after attending Western, but the CPP is a resource that provides valuable insight and support. “With these tools they should be able to launch into their next steps after (Western) smoothly, and if they don’t, we are here to help them pick back up and try again.”  The CPP staff has helped students feel more secure in their plans, and knowing someone is rooting for them is always a confidence booster.

Hansen shared her philosophy when it comes to working with individual students. “Depending upon the nature of the person I can adjust my own demeanor to match so that I’m not as overwhelming… I’ve been told I have a big personality. I am an ENFP so I rely a lot on my intuition when it comes to reading a situation and can adjust well to the needs of others in the room,” Hansen said. The CPP provides students with a Myers-Briggs test to figure out what careers suit them best, whether they are an ENFP, INFJ or fit into another personality type. “I truly am here to serve the students, and want to help each of them reach success in whatever way that means to them,” Hansen expressed .

Choosing a career at Western wasn’t arbitrary for Hansen. “I am an alumni, so (Western), Western Oregon State College when I started, was an easy choice… once I got to campus and got through my interview it felt like coming home,” Hansen said. The programs offered on campus are designed to make students feel comfortable, so they can succeed in college and beyond.

In any career, roadblocks are inevitable — it just depends on how one chooses to deal with them. Especially following the pandemic, schools and companies had to restructure their systems to continue to provide services. “When COVID hit and we were all of a sudden remote and removed from the students, their needs didn’t stop… students still needed our services so I took the materials that we normally share in classroom presentations and learned quickly how to turn them into videos that we could share so that some of our basic information was still easily accessible,” Hansen said. The silver lining of this hurdle was learning new technological skills.

Though many students at Western claim they have busy schedules, and it may be true, utilizing campus resources is worthwhile. “Come see us.  Really, come see us. I cannot tell you how many times students come in, get help, gain answers, leave with some information, and as they are leaving say, ‘why didn’t I come see you sooner?’” Hansen said.

Hansen used a helpful analogy to describe gaining new experiences — “It’s like buying shoes on Amazon for the first time, you truly don’t know they are going to fit until you try them on. It’s so much easier to change direction while you are still a student if you decide what you thought you wanted to do isn’t right.” If one has an aspiration for a certain career, do not be afraid to branch out and take it for a test run. Make connections, and figure out what is the best fit depending on one’s interests.

The starting point to figuring out one’s next steps in a professional field may be simpler than it seems at first. “Really know what your values are when starting out, and know your ‘why,’” Hansen said. “What you value, such as location, or amount of time you spend at work vs. home, or compensation, or team dynamic, can truly play a part in your happiness in your career … knowing your “why” will keep you afloat on the hard days, and there will always be hard days no matter what field you are in,” Hansen said. Continuing to discover oneself will provide necessary knowledge in order to overcome obstacles and hardships.

“As long as most days you are achieving your ‘why,’ then the hard days are a little easier because tomorrow is always a new day and a new chance to fulfill that ‘why’ once again,” Hansen finished. The Center For Professional Pathways is the place to be if students are looking for additional advice.

Contact the author at howlentertainment@wou.edu

Picnic recipes

Written by: Sierra Porter | Staff Writer

Spring has arrived, and along with it comes beautiful flowers, sunny days and markets with the freshest fruits and vegetables. Take advantage of this beautiful season with homemade snacks perfect for any picnic: 

HOMEMADE HUMMUS: 

Start to finish: 20 minutes

*This recipe requires a food processor*

Chickpeas 

Tahini 

Fresh lemon juice 

Fresh garlic

Ground cumin and salt 

Olive oil 

Optional: Roasted red peppers 

Start by adding lemon juice and tahini to the food processor and allow them to run for a minute or two, eventually turning into a paste. Peel the chickpeas for a more creamy texture and separate them into two batches for easier processing. Blend the first batch of chickpeas along with the cumin, salt, olive oil and roasted red peppers, then add the second batch. Add a splash of olive oil on top and serve with crunchy veggies, pita bread or even on a tasty sandwich. 

ELOTE-INSPIRED PASTA SALAD

Start to finish: 30 minutes 

200g pasta noodles, any kind

3 tsp olive oil 

2 cans of sweet corn 

6 spring onions, finely chopped 

40g coriander 

200g feta cheese 

150g Mayonnaise 

3 limes, juiced

2 tsp chili powder 

Begin by cooking the pasta noodles in heavily salted water, drain and then add 1 tsp of olive oil. Heat the remainder of the olive oil in a skillet, add the sweet corn with a dash of salt and cook for 5-10 minutes or until slightly charred. Put the corn in a large serving bowl, add the pasta, spring onions, most of the coriander, crumbled feta cheese and mix well. To make the dressing, combine mayonnaise, chili powder, lime juice and salt into a bowl to pour over the elote pasta. Top with extra feta, corn, a chili powder and go ahead and set it on the picnic table.

SWEET RASPBERRY LEMONADE 

Start to finish: 15 minutes

8-10 large lemons = 1 ½ cups lemon juice 

½ pound of raspberries

5 cups water

1-1 ½ cups sugar  

Lemon wedges, for serving 

Fresh mint, for serving

Every picnic needs a sweet drink to sip on and a homemade raspberry lemonade is just the thing to quench your thirst. Start by squeezing all the juice out of the lemons, acquiring at least 1 ½ cups of juice. Combine raspberries and ½ cup of lemon juice in a blender; puree until smooth, then pass the mixture through a sieve to separate out seeds. The fastest way to eliminate seeds is by pressing down on the strainer with a large spoon or ladle, pushing the seeds into the spoon to scoop out with ease. Add remaining lemon juice, water and sugar to the bowl and stir until completely dissolved. Taste test and add more sugar or lemon if needed. Pour in glasses with ice, top with lemon wedge along with the fresh mint, and enjoy the perfect picnic drink. 

Contact the author at howlstaffwriter@wou.edu

Connor Price

Written by: Hannah Field | News Editor

Sworn in earlier this year, Conner Price, a former Western student, has become one of Oregon’s first licensed paralegals.

Before 2023, licensed paralegals did not exist in Oregon. The licensure was created to establish more resources in-house and family law, which, according to the Oregon State Bar, were “the two areas of greatest unmet need by Oregonians.” Previously, clients had to seek far more expensive lawyers for this kind of aid, but now licensed paralegals may offer less costly assistance for similar work.

The work of a licensed paralegal may follow a wide scope of tasks: represent or assist clients in many legal instances, file documents with the court, review documents with clients and prepare clients for court appearances or other conferences — more tasks are listed by the Oregon State Bar.

Price, however, has not yet passed the Bar exam. To be a licensed paralegal, different exams are required.

“I was going to go to law school directly out of college,” said Price. “But after two and a half years of pandemic learning, I was like, I need a break.”

Price graduated from Western in 2022. Since then, he’s moved to work at a law firm located in Astoria, which, according to him, is “a beautiful little town (with lots of) rich history.”

The law firm, Stahancyk, Kent & Hook, embraced the new Oregon Licensed Paralegal program which Price completed — making him the only licensed paralegal at his location.

The program was tedious, requiring proof of 1500 hours of work, a portfolio thoroughly documenting different categories of work and multiple rigorous tests.

His time at Western prepared him well for hard work — pre-pandemic, Price had a full schedule, usually unavailable until past 8 p.m. every weekday. At times, he was taking up to 22 credits, working 20 hours at Valsetz Dining Hall, participating year-round in choir and performing with Western’s cheer team.

Price graduated with two majors — one in Political Science and the other in Communications — with a minor in History. 

“(Western) is a great little school. What I appreciated most was the small class sizes, being able to get one-on-one time with the professors,” said Price. Today, his favorite professor — his former choir professor, James Reddan — has retired, but Price still, occasionally, plays the piano as a musical outlet.

Regarding his career, Price stated that he hopes to eventually attend law school.

“I don’t know if I’m underselling it — it is a pretty big accomplishment. But it’s not, you know, passing the bar and becoming a full-fledged attorney … I never imagined that I would be licensed to practice law without first going to law school.”

Price looks forward to serving his community — especially with the knowledge that legal aid is expensive but necessary for many. “That’s where people like me come in, where I can charge significantly less and still get them the help they need within the scope of my license,” said Price.

For all interested in licensure, seek out the Oregon State Bar for information.



Contact the author at howlnews@mail.wou.edu

Oregon blooms

Written by: Claire Phillips | Entertainment Editor

If one is on the lookout for dazzling wildlife within Oregon, there are many places nearby to explore. Spring is the peak season to see bright flowers bloom. However, it is important to remember to be respectful of these natural areas. Be sure to follow guidelines, and don’t forget to pack adequate hiking equipment to keep oneself and others safe.

Wooden Shoe Tulip Farm: Marion County, OR — This large tulip farm showcases its colorful blooms annually, as a sign that spring has arrived in Oregon. One doesn’t have to simply look at the flowers; the farm also includes a variety of activities, such as the Tulip Market, wine tasting and even hot air balloon rides. The farm is currently open to visitors until May 5.

Saddle Mountain State Natural Area: Clatsop County, OR — Saddle Mountain is known for both its height and beloved wildflowers, with trails beginning in a picnic area and ending at the rocky peak. Saddle Mountain formed during the Miocene and served as a reserve for a variety of plant species during the Ice Age. This area is a fantastic place to see rare plant and animal species.

Cone Peak: Linn County, OR — Cone Peak is full of over 300 different wildflower species throughout spring. Not to be mistaken for the Cone Peak in California, Oregon’s Cone Peak is a six mile loop trail located near Cascadia. On the trail, hikers can expect to see volcanic craggy rock in addition to the wildflowers

Silver Falls State Park: Marion County, OR — In addition to the flowers the “crown jewel” of Oregon State Parks provides, Silver Falls is home to 10 stunning waterfalls. Silver Falls includes picnic areas, campgrounds and hiking trails for anyone interested in nature. Visitors might see blooms of yellow, purple and pink as they explore the park in spring. “Twilight” fans may even spot Bella and Edward in the lush treetops.

Tom McCall Preserve: Wasco County, OR — This natural preserve is named after Oregon’s late governor, Thomas Lawson McCall, who was dedicated to preserving nature in the state. Rare plant populations are monitored by ecologists, and in the spring, volunteers lead interpretive hikes. The preserve looks over the Columbia River Gorge and is filled with striking wildflowers from February to July. 

Marys Peak: Benton County, OR — Located in our very own Willamette Valley, Marys Peak never ceases to amaze visitors year-round. It has been designated as a Scenic Botanical Area due to its wildlife and plants. Peak wildflower bloom in Marys Peak occurs typically around mid-May to the end of June but has extended from April to July in some years.

Contact the author at howlentertainment@wou.edu

Blooming spring recipes

Written by: Taylor Duff | Staff Writer

CHOPPED GREEK SALAD 

From start to finish: 20 min

Greek red wine vinaigrette dressing (purchase or make) 

Red onion 

Cucumber 

Grape tomatoes 

Fresh parsley 

Olives of choice 

Banana peppers 

Avocado

Salt and pepper to taste

Feta cheese to top

Begin by chopping your red onion, cucumber, grape tomatoes, banana peppers, olives and avocado and add to a large bowl. Next, roughly chop your parsley and sprinkle on top of the veggie mix. Then, drizzle the red wine vinaigrette over the veggie mixture and season with salt and pepper to taste. Lastly, toss together and sprinkle with feta cheese.       

LEMON PASTA

From start to finish: 45 min 

2 Tbs Chicken bouillon powder 

Angel hair pasta 

Half a stick of butter 

1Tbs of minced garlic 

1 Tbs of red pepper flakes 

Fresh parsley 

1 Cup grated parmesan 

2 lemons squeezed 

Salt and pepper to taste 

Start by boiling a pot of water large enough to fit the angel hair pasta and season the water with the chicken bouillon powder. Once the water is boiling, add the pasta and stir periodically. Reserve 1 cup of pasta water and drain your pasta once cooked according to the package. On medium heat in a large pan add the half stick of butter, minced garlic and red pepper flakes and stir until melted and combined. Now add in the drained pasta and some of the reserved pasta water with the fresh parsley, grated parmesan, juice from the lemons, and salt and pepper to taste. Mix until combined and serve. 



BERRY COBBLER 

From start to finish: 70 min

1 cup of flour

1 cup of white sugar 

1 cup of milk 

1/4th cup melted butter 

A pack of mixed frozen or fresh berries about 2 cups 

In a large bowl combine flour, sugar and milk — whisk until combined. In a 9 by 13-inch pan, pour the melted butter, moving it around so it coats the bottom. Pour the mixture over the butter and top with the mixed berries. Place in a 180-degree oven for 50 minutes or until cooked through the cobbler. Let cool and enjoy.   

Contact the author at tduff@mail.wou.edu 

Spring break inside

Written by: Taylor Duff | Staff Writer

With spring break approaching, many students do not have the funds to travel or participate in expensive activities, leaving them to wonder what they will do during their break. Some are most likely catching up on sleep, but here are some ideas for how to spend one’s spring break, other than sleeping.  

Read a new book — Reading is proven to be beneficial to the mind, and there are many options out there for any genre or length. Audiobooks are also a great alternative because they can provide a more immersive experience for some. TikTok and other social media sites have many recommendations to discover.  

Watch a new TV series or have a movie marathon — Streaming services have many choices for film and TV. If one isn’t sure what they might like, try watching the first episode of a show or the trailer to see if it’s something one may be interested in. 

Play board games — Board games are underrated as there are always more to try out. Games are always fun to play time and time again. 

Try a new hobby — A new hobby can be exciting and something that could get a person out of their comfort zone. The most popular hobbies include painting, cooking, writing, gardening, video games and so much more. Another fun hobby one can try is pottery; many pottery shops offer a chance to try it out or paint some pottery pieces that have already been made. 

Try a new recipe — The internet is full of delicious and adventurous recipes that give one a chance to practice cooking skills and learn a thing or two. Not much of a cook? Try a new restaurant in the area and step outside of one’s comfort zone; this could lead to a new favorite dish.   

Listen to some new music — Music is a great way to decompress and enjoy the moment no matter where one might be. Try listening to a new artist and discover what one likes and dislikes.

Declutter — With spring coming, spring cleaning is also an option, which many don’t like to participate in, but if the moment arises and boredom is too prevalent then decluttering is a great way to get cleaning done and feel refreshed. This is also a good time to redecorate or take care of household tasks one has been putting off. 



Contact the author at tduff23@mail.wou.edu 

How to save money

Written by: Libby Thoma | Staff Writer

Saving is always important, as a little bit of savings can help in case of an emergency. This is close to impossible for most, especially those in college. This article is meant to give some ideas, but many are living paycheck to paycheck, and it is important to note that it is a privilege to be able to save money. 

Couponing — Although many are embarrassed to use coupons, couponing can save a person up to one thousand dollars per year. Couponfellow.com found that Americans can save about $1,465 per year. Coupon codes can be found through the mail, newspapers and magazines, apps and even in-store.

Budgeting — This is when one plans how and when to spend money, beginning with necessities. Start by calculating income, tracking spending, setting realistic goals, making a plan and sticking to it. Rocket Money is a safe online financial service that can help with budgeting. 

Scholarships and grants — Scholarships can be found on the Western Portal in the scholarship icon at the top of the page. Grants are money from the government that do not need to be repaid, these are given based on need. Grants can be found through websites such as Oregon Student Aid. One must ensure to fill out FAFSA before filing for scholarships and grants.

Work on one’s own time — College students looking for a job that fits with their schedule should consider working on their own time at jobs such as Instacart, DoorDash, Uber Eats and other services that allow one to choose their hours. These jobs are a way to earn money on a busy college — or other — schedule. This money can be an extra source of income to put into savings.

Set goals — Setting goals is an important step in saving money. Begin with setting a specific and realistic goal. Setting a deadline, and getting a savings account can assist with reaching said goal.

There are hundreds of ways to save money; to find more, find reputable websites to look over for ideas. 

Contact the author at ethoma23@mail.wou.edu

Meet the director

Written by: Hannah Field | News Editor

Content warning: this article includes mentions of assault and violence

Kristen Perry has her dream job.

Her first time applying for Director of Abby’s House at Western, Perry didn’t get the position — derailing her career path, although only temporarily. After graduating from Western, she experimented with other positions, jobs she loved and couldn’t keep, but found herself back in Monmouth. It was what she truly wanted to do — and maybe that’s why six months later, the position opened, as if it was waiting for her.

Since November 2021, Perry has been the Director of Abby’s House.

“In a way, I don’t like the title,” explained Perry sheepishly. “It’s like, oh, I’m talking to the most important person at Abby’s House — and that’s not necessarily true.”

What is true, however, is the very real existence of Abby’s House advocacy.

Perry is a confidential advocate — which, she stresses, is not the same as a therapist. The title, supported by a lengthy training program, allows for Perry to speak with individuals about a vast range of topics — often centering on trauma — and she cannot share that information with anyone else.

“I myself have experienced sexual assault and I experienced that while I was in college, which is why I got involved,” said Perry. “I get to work with survivors who are at their lowest. And I get to help bring them up — lift them up, mentor them — and also help them work through their trauma. I feel very special and very honored that people feel comfortable telling me their stories.”

Abby’s House represents a comfortable, open space — a sentiment Perry has promoted in the seemingly smallest of choices, like the decision to find a new name.

“Abby’s House, the Center for Equity and Gender Justice — nobody knows what Abby’s House means … that (it) doesn’t portray everything we encompass,” said Perry. After multiple name changes in the past, Perry’s on the hunt for an acronym that will better suit all of Abby’s House’s purposes. Some examples of which include internships, basic needs, safety training, violence prevention, providing resources and more.

The Abby’s House website will be updated to be easier on the eyes and more accurate. Abby’s House will also grow to encompass the Stonewall Center in the fall.

“I just want people to know we are truly here for everyone,” said Perry. “We will do the extra research. We will provide any extra resources.”

Perry has made it clear that she won’t be going anywhere anytime soon.

Contact the author at howlnews@mail.wou.edu.

Long-running businesses are going bankrupt

Written by: Sierra Porter | Staff Writer

This year has been extremely hard on businesses; the large corporate businesses we are used to seeing on every street corner have not been exempt. The pandemic and quarantine inflicted lasting effects on these businesses, and the debt that racked up is too much to handle. High costs and growing debt are not the only setbacks these businesses are facing; competition with online retailers is taking them out completely. Some of these well-known businesses have been in the game for over 50 years, and by the end of 2024, they may be gone completely. 

Rite Aid — After almost 60 years, Rite Aid is losing its battle of fighting a long chain of problems including lawsuits and debt from COVID-19. Similar to other pharmacies like CVS and Walgreens, Rite Aid faced several lawsuits of filling unlawful opioid prescriptions for customers — adding to the tremendous debt they were already facing. Competition from other pharmacy chains like Amazon, Costco, Walmart and Target was also another huge setback. From March to May of 2023 alone, the company losses added up to $307 million — creating an ultimate 3.5 billion dollar debt. Rite Aid has now filed for Chapter 11 bankruptcy — a form of bankruptcy that allows a company to stay in business in an attempt to restructure obligations — and many of its stores have been shut down. 

Bed Bath & Beyond — Bed Bath & Beyond is known for having designer furniture, home goods and good quality houseware — now they are known for accounting for one of the largest retail bankruptcies in years. The company attempted to avoid bankruptcy by shrinking its businesses and also not giving severance to the laid-off employees of such businesses. To no avail, they were forced to file for bankruptcy and shut down almost 500 stores, including their secondary stores like Buy Buy BABYs. Fortunately for Bed Bath & Beyond, their bankruptcy was bought out by Overstock.com and is now a fully online retail store. 

Party City -– The party is over at Party City as they’ve been forced to file for Chapter 11 bankruptcy to eliminate their 1.7 billion dollar debt. Party City has struggled to stay afloat as they are being weighed down by their competitors. Stores like Walmart and Target have all the party supplies people need and more, so there was almost no purpose for Party City. A bankruptcy agreement will have 800 Party City stores closed but a billion dollars will be eliminated from their debt for the purpose of restructuring. There may be hope for Party City. 

SmileDirectClub -– SmileDirectClub was a teledentistry company that offered more affordable and physically appealing alternatives to expensive braces. They sold teeth aligners with the goal, “to continue to provide affordable and accessible oral care to its customers without disruption.” In its short run of less than 10 years, the company racked up an impressive $900 million in debt, along with a bad reputation from other medical groups, the business never financially recovered. After only three months of filing for Chapter 11, SmileDirect went fully bankrupt and shut down for good. 

Contact the author at howlstaffwriter@wou.edu

A plan of action that works

Written by: Liberty Miller | Lifestyle Editor

I truly believe that there is no better source for good advice than someone who has already made all of the wrong decisions. I’ve been through more than enough academic overtime to share what worked for me, what not to do and how to go about surviving school.

The first word of advice — it is normal to get overwhelmed, feeling like chores, homework and everything else slowly pile up. If there’s anything I’ve learned, it is that even the smallest steps towards a goal can make a world of difference. Here are five tips, a few of which have psychological and scientific evidence backing them, that will help one get out of an academic slump.

The Five-Minute Rule — The five-minute rule is a lifesaver for many people who struggle with ADHD and other psychological roadblocks when getting simple tasks done. It is a cognitive behavioral therapy technique that only requires one to spend five minutes doing the task they are dreading. After that five minutes is done, if the task is really that horrible, they are free to stop. However, after five minutes pass, most people find themselves still performing the task and continuing until completion. Take it from someone who used this rule to finish dishes and laundry last night — it works. 

My favorite: The To-Do List — The To-Do List is a marvelous invention that decreases anxiety, provides structure and keeps the writer accountable for their day-to-day life. It’s versatile; anything from a “boring Sunday morning” schedule to a “seven due assignment” schedule will benefit from the To-Do list. My version of the list accounts for every hour and timeframe of events, including what time I wake up and every little detail of my morning routine. I’ve found that it eases my anxiety, as someone who constantly forgets things, because I don’t leave any room to forget any small part of my schedule. Write it all down.

My invention: Academic Rehab — When the homework keeps piling up, the assignments and due dates overlap and the professors continue adding readings and lectures to the canvas home page, it’s time for Academic Rehab. This is especially helpful if the professor doesn’t grade assignments immediately and it would be useful to know one’s hypothetical academic standing. Categorize all classes — write down the grade percentage currently posted and the projected grade with all of one’s hypothesized scores, as well as the top grade one can score in the class if they turn in all of their assignments for the rest of the quarter. Write down all of the assignments for the next week, month or quarter according to one’s preference and any lectures, textbook chapters or other content the professor posted into Canvas. Once everything is out in the open, plan to get a few things done daily from each class, chronologically organized so that assignments are finished before the due date. By the end of the week, one will have made considerable progress on assignments and classes. Celebrate by watching TV or getting a sweet treat. 

Find a reliable friend to study with — Not a best friend. Not a partner. Find someone willing to be held accountable and hold others accountable. They could be a classmate or bookworm acquaintance — or that one introverted friend who is just happy to sit in silence. Whoever is going to actually do homework is one’s best bet to get things done. Find a nice coffee shop and prepare with sweatpants and a water bottle, fuel up with protein and carbs, purchase a 24-ounce latte and be ready to spend five or six hours grueling over homework. 

Have some grace for oneself — It is so easy in college to have that feeling of drowning and not being able to do anything but doom scroll on TikTok. Be kind to oneself, and focus on taking small steps and gaining momentum along the way. Whatever happens, time will pass and in five years that human anatomy class will be obsolete. 

Contact the author at howllifestyle@wou.edu

Giving the play-by-play

Written by: Hannah Field | News Editor

The Gate River Run, the US National 15k championship, is scheduled for Saturday, March 2, in Jacksonville, Florida with at least one Western student in attendance.

Wyatt Smith will graduate from Western at the end of the Spring term of 2024 as a Political Science major. Commentating for the upcoming event is another huge step in Smith’s future.

“Commentating is what I’ve always wanted to do,” said Smith. “I’ll be in the back filming the race, and then every mile we’ll be checking in. I’ll be discussing main storylines of the race, the prize money, the USATF pool, who’s in the lead, who’s falling off, expected winners — that sort of thing.”

Listed on gateriverrun.com, the website boasting the event alongside Smith’s employer Runnerspace, is a prize fund of $58,000. 2024 will be the 30th year of Gate River Run hosting the event — which Smith will be in attendance for thanks to Runnerspace.

Smith, with a history of directing race events, will still be jumping headfirst into new territory with his first commentary ever on the world-class event.

“I’m pretty invested in the sport,” said Smith. Smith himself is a track athlete — running the 15 and 8.

The first pro athlete to win first place in either the women’s race or the men’s race will win a grand prize of  $12,000, decreasing in funds until tenth place at a prize of $500. All finishers in the 15k will receive a medal.

The event will not be hosted live, but snippets will be uploaded afterward to www.usatf.tv.

Contact the author at howlnews@mail.wou.edu

Oregon coast hot spots for beach babes

Written by: Sierra Porter | Staff Writer

One of the best things about living in Oregon is living in a coastal state and having access to beautiful beaches. Along with the sandy seasides come delicious restaurants, nifty thrift stores, crystal shops and loads of locally owned businesses. Next time one feels like being a beach babe, check out some of these beachside hot spots. 

Visions Rock Shop — Visions is located in Lincoln City in an extremely adorable barn-type building, amongst other stores and shops. They have a variety of crystals, rocks, towers, spheres, fossils, thundereggs and gems. Visions even provides classes on how to make your own pendant to wear as a necklace. 

Garibaldi Portside Bistro — Garibaldi is only 10 minutes away from Rockaway Beach and stands as an excellent family-owned portside bistro right next to the water. The bistro offers a cozy environment with live music, welcoming beach decor and a variety of food items perfect for anyone. It is an excellent place to stop and fill bellies with delicious food, along with fast and efficient service. 

Pick of the Litter — Pick of the Litter is a thrift and consignment store located in Newport. They provide a variety of vintage clothes, movies, furniture, cookware, accessories and more. The best part is that Pick of the Litter is run completely by volunteers from the community, and the money raised at the thrift store goes directly to the Lincoln County Animal Center. Visiting their store will ensure high-quality products and contribute to helping with the care and love for animals in the community. 

Eleanor’s Undertow Cafe — Eleanor’s Hot Pink Cafe is located in Lincoln City, just a few minutes walk from the beach. Vibrant colors and the classic ice cream parlor look is just another bonus to the yummy food and sweet treats. The “sweets and cool stuff” served include but are not limited to shakes, banana splits, malts, sundaes, ice cream sodas and the infamous Granny’s ½ pound chocolate chip cookie that can be topped with any of their sixteen ice cream flavors. 

Explore and have fun, beach babes. 

Contact the author at howlstaffwriter@wou.edu

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