Mount Hood

Learning your love language

Caity Healy | Lifestyle Editor

The way that each person tends to interpret and express love varies depending on who you are. Understanding your love language can be something that makes incredible positive changes to your relationships. Not only will it help you understand yourself and the way you desire things to be, it will also help your partner understand the aspects of the relationship that you value and find important. Ultimately, knowing your love language will lead to a better understanding of each other as individuals, and a better understanding of what needs to be done to improve and keep your relationship positive.

“The Five Love Languages” by Dr. Gary Chapman created a new way to think of relationships. Saving numerous marriages and inspiring others to see how they could grow with their partner and progress as a team, the five languages he defined essentially decode the ways people communicate with their significant others. According to Chapman, they are “universal ways that all people express and interpret love.”

The first of the five languages is words of affirmation. For those who identify with this, they find a lot of value in hearing the words “I love you.” Being complimented or being told that they are loved is something they hold real appreciation for and find incredibly important. And that also means that if someone were to insult them or make a negative comment, it would cut deeper with them than with others.

The second language is quality time. With this, it’s important to the person to have undivided attention from the person they love. While they don’t need it all the time, they put a lot of value into the thought of the person they love setting aside time to make it just about them. Togetherness and being close, as well as good conversation and maintaining eye contact is important to them. This also means that if you choose to blow off plans, are constantly distracted — especially by other people or your cell phone — or feeling like they aren’t being fully listened to can have negative effects.

The third language is receiving gifts. Having something they can hold that took thought and effort to some is a material representation of the love that their partner has for them. It doesn’t mean that they are necessarily a materialistic person, but knowing that effort was put into a gift means a lot to them. Gifts will make them feel appreciated.

The fourth language is acts of service. Helping out your partner when they are going through a tough time, or just lending a hand when they are struggling will speak volumes to them. Being perceived as lazy by them will bother them a lot; to them, actions speak louder than words. Favors will go a long way.

The fifth and final language is physical touch. While this can mean in the bedroom, it goes outside of those walls as well. A warm hug and embrace will make them feel safe and loved. They’ll put a lot of value into cuddling and hand-holding. This doesn’t always mean they want a ton of PDA, but they’ll appreciate the feeling of being held by the one they love.

Knowing your partner’s love language can be incredibly beneficial. It will solve the mystery of “what is missing in this relationship?” and open doors to a far more understanding and well-working partnership. Knowing your own is important too, because if you don’t know then how can you expect your partner to?

Note that while your partner may favor a certain language, the others cannot be neglected. Most find every single aspect important, but a specific one is held to the highest degree. Don’t let the others fall behind just because you are putting preference on one.

Contact the author at chealy16@mail.wou.edu

Photo by: Paul F. Davis

Staying healthy during winter

Caity Healy | Lifestyle Editor

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

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

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

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

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

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

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

Contact the author at chealy16@wou.edu

Conquering seasonal affective disorder

Caity Healy | Lifestyle Editor

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

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

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

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

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

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

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

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

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

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

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

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

Contact the author at chealy16@wou.edu

Photo by: Paul F. Davis

DIY nail art made simple

Caity Healy | Lifestyle Editor

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

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

 

Matte Polish

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

Inspired by evergreenbeauty.edu

 

Polka-Dot Design

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

Inspired by sortrature.com

 

Utilize Sharpies

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

 

Tape Designs

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

Contact the author at chealy16@wou.edu

Photo by: Caity Healy

Navigating conflict for successful relationships

Caity Healy | Lifestyle Editor

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

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

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

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

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

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

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

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

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

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

Contact the author at chealy16@wou.edu

Photo by: Caity Healy

Traveling on a budget

Caity Healy | Lifestyle Editor

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

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

 

  1. Start planning ahead of time

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

  1. Utilize apps such as Kayak

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

  1. Use social media

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

  1. Break your trip down into shorter legs

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

  1. Think about where you are staying

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

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

  1. Pack light

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

  1. When you’re there, live cheap

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

 

Contact the author at chealy16@wou.edu

Mixing it up with protein shakes

Caity Healy | Lifestyle Editor

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

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

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

 

Mixed Berry Smoothie:

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

Total Protein: 22 Grams

 

Peanut Butter Chocolate Smoothie:

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

Total Protein: 34 Grams

 

Orange Cream Smoothie:

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

Total Protein: 22.5 Grams

 

Contact the author at chealy16@wou.edu

Photo by: Caity Healy

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

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