Mount Hood

Killer cardio to get the blood pumping

Equipment free cardio workout to do at home

Allison Vanderzanden | Lifestyle Editor

Burn some calories and build endurance at home with this equipment free cardio circuit. Do each exercise for 30 to 40 seconds and rest for 20 to 30 seconds in between. Rest for two to three minutes after completing the circuit, then repeat for a total of three times through. Modify as necessary. 

Jumping jacks: From a standing position, bend the knees slightly and jump; spread legs to about shoulder-width apart and stretch arms out and overhead. Jump back to standing position to complete one rep.

Burpees: From a standing position, squat down and place hands on the floor. Kick or step the legs back into a plank position, and add an optional push-up. Jump or step the legs forward to return to a squat position, then reach arms overhead and jump into the air. Immediately lower into a squat again and repeat the cycle.

High knees: Start by standing with feet hip-width apart. Lift up the right knee as high as possible, then quickly alternate so the left knee comes up before the right foot lands.

Mountain climbers: Begin in a pushup position, and bring the right knee forward to the chest to tap toes in the floor. Quickly switch to bring the left knee forward to complete one rep. Remember to maintain a flat back throughout.

Skaters: Start with feet slightly more than shoulder-width apart. Jump sideways to the right, landing on the right leg. Bring the left leg behind the right ankle and optionally tap the left foot to the ground for balance. Now jump to the left with the left leg, then continue alternating.

Jump squats: Stand with feet hip-width apart, arms either down or straight ahead and parallel to the ground. Hinge at the hips to lower down until thighs are parallel to the floor. Press feet downwards to jump off the floor as high as possible. Upon landing, immediately drop back into a squat and repeat.

Bicycle crunches: Lie face up on the floor with hands behind the head and knees bent. Lift shoulder blades off the ground and raise knees until shins are parallel to the floor. Bring the right knee towards the chest while straightening the left leg. Simultaneously, rotate the torso so the left elbow moves towards the right knee. Switch and pull the left leg up, extending the right leg and twisting so the right elbow touches the left knee, then continue alternating.

A demonstration of the exercises in this cardio circuit can be found on our YouTube channel @The Western Howl.

Contact the author at avanderzanden19@mail.wou.edu

Creating custom bath bombs

Destress with DIY bath bombs

Allison Vanderzanden | Lifestyle Editor

What better way to wind down after a stressful day than with a hot bath? Elevate bath time with homemade miniature bath bombs made in an ice cube tray or other silicone mold. Customize the scents, colors and decorations — like dried lavender or sprinkles — as desired. 

DIY BATH BOMBS

Start to finish: 1 day

Yields: 6 medium-sized bath bombs

1 cup baking soda

½ cup citric acid

½ cup cornstarch

1 to 2 teaspoons water or witch hazel

10 drops essential oil of choice

OPTIONAL

Food coloring

½ cup Epsom salt

2 tablespoons coconut, almond or olive oil

In a large bowl, whisk together dry ingredients. In a separate small bowl, melt the coconut or almond oil if using, then combine wet ingredients.

While continuously whisking, very slowly drizzle the wet ingredient mixture into the dry ingredients. The wet mixture may also be poured into a spray bottle to make combining easier. The outcome should be similar to a dry, crumbly sand with no clumps. If the mixture gets too wet, the bath bomb will fizz too soon.

Tightly pack the mixture into the ice cube tray or silicone mold. Let set for 10 minutes, then carefully remove and let harden on parchment paper for 24 hours. Finished product will still be somewhat fragile.

Store in a mason jar or package in cellophane for gifting.

Recipe from 100daysofrealfood.com

Contact the author at avanderzanden19@mail.wou.edu

Six Oregon waterfall locations to visit

Dozens of waterfalls within driving distance of Western

Allison Vanderzanden | Lifestyle Editor

Creeks and rivers grow to roaring currents in the wake of winter rain and snow, fueling waterfalls to their full power. Brave the cold and get out to see these waterfalls less than an hour and a half drive from Western. 

Silver Falls State Park (56 minutes away): Home to eighteen waterfalls and the 7.2-mile Trail of Ten Falls hike, Silver Falls State Park is a nature lover’s dream. Pay a $5 day-use fee to spend hours immersed in the lush forest surrounding Silver Creek. Not up for a hike? Some falls — including North, South and Winter Falls — are a short walk from parking lots.

Scotts Mills Falls (59 minutes away): While only possessing a 10-foot drop, Scotts Mills Falls is very accessible in the small park of Scotts Mills. Visit during the summer and go for a swim in Butte Creek.

Shellburg, Ayers and Stout Creeks (1 hour 2 minutes – 1 hour 15 minutes away): Accessed via gravel roads and obscure trails in the Santiam Canyon area are six waterfalls: Shellburg, Lower Shellburg, Ayers Creek, Upper Ayers Creek, Horseshoe and Stout Creek Falls. As of Jan. 26, this area is closed due to damage from Sept. 2020 wildfires.

Alsea and Green Peak Falls (1 hour 11 minutes away): Right off the parking lot of Alsea Falls Recreation Site is the 30-foot Alsea Falls. Take a 2.5-mile roundtrip hike to see the even more impressive 45-foot Green Peak Falls with a $3 day-use fee.

Niagara and Pheasant Creek Falls (1 hour 12 minutes away): Oregon boasts its very own Niagara Falls in the Siuslaw National Forest. These two waterfalls, each with over 100-foot drops, are both within a two-mile hike. Pack a lunch and enjoy the roar of the falls from a nearby picnic table.

McDowell Creek Falls County Park (1 hour 15 minutes away): A self-proclaimed hidden gem, McDowell Creek Falls County Park harbors two major waterfalls — Majestic and Royal Terrace Falls — as well as three minor falls. Be prepared for stairs, but the viewing platforms offer beautiful photo opportunities.

For even more waterfalls in the Pacific Northwest, check out waterfallsnorthwest.com and get exploring.

Contact the author at avanderzanden19@mail.wou.edu

Monmouth welcomes a smokin’ new food truck

The Loaded Grill deli and barbecue shop opens in Monmouth

Allison Vanderzanden | Lifestyle Editor

A new food truck has opened in Monmouth — The Loaded Grill, a barbecue and deli-style eatery, is now serving customers at The Annex next to the Donut Bar. Owner Eric Brown and his wife held a soft open on Jan. 12. 

Brown decided to open another food truck alongside the Donut Bar to support Limitless Ministries, the church that helped Brown acquire The Annex lot.

“I feel this obligation, because the church … did a lot of it for me and my business,” Brown said. However, Brown said the pandemic conditions have made it difficult to bring other food truck owners to the lot. After seeing a need for fresh food in the community, he and his wife opened up a place to serve sandwiches and barbecue.

Brown built The Loaded Grill himself and designed it with the customers in mind. The truck has a large awning as well as counters that provide a safe amount of space between staff and patrons. Plus, while waiting for an order, customers get to watch exactly what goes into their meal through the pickup window.

Already, fan favorites from The Loaded Grill include mouth-watering pulled pork nachos, hot meatball subs and perfectly prepared pulled pork sandwiches ⏤ which I can personally recommend. The shop also offers entire meals for an affordable price, and on certain days during the week, they sell Traeger-smoked full chickens that can feed a whole family or a single person for a few days. 

For the time being, The Loaded Grill is open Tuesday through Thursday from 11 a.m. to 6 p.m., though Brown hopes to be open on weekends by the end of February. As for future plans, Brown wants to continue giving back to the community as much as he can.

“I’m going to utilize my networks to the best of my ability,” Brown said. “Once we settle in and get a little bit of consistency going, then we’ll ramp up the new year with more stuff — more fundraisers, more giveaways.”

Find The Loaded Grill at 191 Monmouth Ave N, and follow them on Facebook @The Loaded Grill to stay up-to-date with deals and offers. Call or text them at 503-798-1328 to place an order and inquire about deliveries.

Contact the author at avanderzanden19@mail.wou.edu

More quality quarantine activities for 2021

Nine new things to occupy time in self-isolation

Allison Vanderzanden | Lifestyle Editor

With the number of COVID-19 cases still rising, it is important to continue practicing social distancing and self-quarantining when necessary. After being home for the holidays, the first few weeks of January may be a very important time to stay put at home. Alleviate the monotony with these quarantine activities — some new, some familiar from 2020, but all possible ways to cure boredom.

Practice self care: Put mental health first, as isolation can bring about feelings of depression and lack of motivation. On difficult days, remember to complete some daily necessities, including brushing teeth, showering and drinking water. Also do something to relax or have fun, like taking a bubble bath or reading.

Learn to play an instrument: It may sound intimidating, but YouTube offers many great videos to help people learn to play all kinds of instruments for free. If traditional instruments are inaccessible, start with something simple like the harmonica, kalimba or ukulele.

Binge watch, listen and read: Many shows may have already been binged over the summer, but the selection of entertainment options is nearly endless. Ask friends for their recommendations to start, or scroll through a favorite genre on a streaming platform. If looking for something other than movies or TV shows, try listening to a podcast or a music album, or read a new book or series. 

Try a new look: There are pros and cons to having little to no human interaction; one pro is that no one can judge. Dye or cut hair, have fun with new makeup looks and experiment with fashion like no one is watching.

Explore the world virtually: Travel the world without leaving the couch. Use Google Maps and walk the streets of a new city, or play a game with world maps like Geoguessr ⏤ where the player guesses where in the world they’ve been dropped ⏤ or MapCrunch, in which the player attempts to find the nearest airport using street view.

Take knowledge tests: The internet and smart devices such as Google Home offer a wide array of quizzes on an infinite number of topics. Sporcle, for example, is a quiz website that has something for everyone, including geography, song lyrics, film trivia and much more. Play along with friends and family by sharing one’s screen over video call as well.

Make something new in the kitchen: The possibilities are endless: appetizers, snacks, side dishes, entire meals, cocktails, desserts and the list goes on. Get inspired by some recipes featured in previous issues of The Western Howl, or a quick web search will yield dozens of results to choose from.

Start learning a new language: Learning a new language is a long process, but knowing a few phrases here and there can be fun. Use free apps like Duolingo or Memrise, or use online resources such as YouTube to get started.

Get ahead on work: It may sound like the most boring option, but I personally get antsy without some productivity in my life. Take a look at the syllabus or ask the boss for work that can be started or finished ahead of time. Bonus: less stress for the future.

Contact the author at avanderzanden19@mail.wou.edu

Get swole without the gym

Campus Recreation offers fitness services during COVID-19

Allison Vanderzanden | Lifestyle Editor

Since COVID-19 regulations began last April, many fitness facilities have had to find alternative ways to serve patrons. Western’s Campus Recreation currently offers a number of services to help keep Western students fit through the pandemic ⏤ including equipment rentals, Instagram Live workouts and monthly fitness challenges.

Through a new program called Rec Where U Room, Campus Recreation is letting students rent fitness equipment for free from the Health and Wellness Center. Plus, they’re giving away a free resistance band with every pickup. Schedule a pickup time on imleagues.com/wou to rent items such as jump ropes, hand weights and yoga blocks for two-week periods or balls and other outdoor equipment for the day. Madalyn Olson, a student facility advisor for Campus Recreation and a 2020 Western alumna, assured that the equipment is well sanitized and safely handled.

“There’s no direct interaction between staff and patrons,” Oslon added, “and staff touches everything with gloves.”

In addition, Campus Recreation has been hosting live workout sessions on their Instagram page @woucampusrecreation. Yoga sessions happen every Monday and Wednesday at 5:45 p.m. and pilates is on Tuesdays and Thursdays at 5:45 p.m. Added on this winter term is circuit training on Mondays and Wednesdays at 6:45 p.m., where viewers can utilize equipment rented through Rec Where U Room. Don’t worry about missing a live session — all of their streams are posted on their IGTV page.

Campus Recreation also presented Run for the Dream on Jan. 18. Through Feb. 1, students are challenged to walk or run 54 miles in remembrance of the 54 miles Martin Luther King Jr. walked to Montgomery, Alabama. Any student who sends in a photo of their participation to @woucampusrecreation on Instagram or hammerlez@wou.edu will be entered into a raffle for a free T-shirt, and anyone who completes the 54 miles automatically gets a free T-shirt.

Virtual intramurals, in the form of esports, are also being hosted by Campus Recreation. Sign up on IMLeagues to participate in the NFL Playoff Pick’em, or join a “Super Smash Bros.” or “Call of Duty: Black Ops – Cold War” league.

Contact the author at avanderzanden19@mail.wou.edu

Super simple slow cooker soups

 Two slow cooker soup recipes for the winter months

Allison Vanderzanden | Lifestyle Editor

Combat the cold weather with a hearty soup recipe, like ham and potato or taco soup. Set it and forget it in a slow cooker for maximum convenience, and freeze some for later to enjoy a hot, easy meal for chilly days to come. 

HAM AND POTATO SOUP

Start to finish: 8 hours 5 minutes

Servings: 8

3 ½ cups potatoes, peeled and diced

⅓ cup celery, chopped

⅓ cup onion, finely chopped

1 cup ham, diced

3 ¼ cups water

6 chicken bouillon cubes

1 teaspoon salt

1 teaspoon pepper

5 tablespoons flour

5 tablespoons butter

2 cups milk

Stir all but flour, butter and milk into a slow cooker. Cook on low for six to eight hours; check the tenderness of the potatoes.

Minutes before serving, melt butter in a saucepan. Add flour then gradually add milk, stirring constantly over medium heat until thick. Stir this mixture into the slow cooker.

Let cook for 15 to 20 minutes more. Serve and top with optional toppings like bacon, green onions, cheese or sour cream.

Recipe from momswithcrockpots.com

TACO SOUP

Start to finish: 7 hours

Servings: 4 to 6

1 tablespoon olive oil

1 pound lean ground beef

1 ½ cups yellow or red onions, diced

2 to 3 cups chicken or beef broth

One 15-ounce can diced tomatoes

One 15-ounce can black beans, drained and rinsed

One 15-ounce can kidney beans, drained and rinsed

One 4-ounce can chopped green chiles

1 ¼ cups corn kernels, fresh or frozen

2 ½ teaspoons chili powder

1 teaspoon paprika

1 teaspoon salt

Heat olive oil in a large skillet over medium-high heat. Add ground beef and onions and cook for two to three minutes, until the beef is browned and the onions look soft around the edges. Use a spatula to break up the ground beef into smaller pieces as it cooks. Remove from heat and drain some grease if desired.

Combine the beef, onions and remaining soup ingredients in a slow cooker and stir. Cook on low for six to seven hours. Upon serving, top with toppings such as crushed tortilla chips, sour cream, cilantro, red onion and lime juice.

Recipe from simplyrecipes.com

Contact the author at avanderzanden19@mail.wou.edu

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345 Monmouth Ave. N.
Monmouth OR 97361

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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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