Mount Hood

New bar livens up Main Street

Dry Town Tap Station now serving food, drinks and entertainment

Allison Vanderzanden | Lifestyle Editor 

The Dry Town Tap Station is now open to serve the not so dry town of Monmouth. What used to be a gas station has transformed into a destination for good drinks and great company in the IndyMo area.

Co-owners and sisters Ashley Dornhecker and Abigayle Tilby held a soft opening on April 30. Even without publicly advertising the event, Dornhecker described the night as more successful than they thought it would be.

“Everybody just wanted to be there,” Dornhecker said. “We were turning people away because we were at capacity.”

Their soft opening was accompanied by local band, Way Walkers, on Dry Town’s very own stage; Dornhecker said they knew how to draw a crowd. Already, Dry Town has hosted two other artists — David Brinker and Nathan Myers as well as Johnny Wheels and the Swamp Donkeys — and the restaurant is looking to continue working with more local artists. Upcoming performers include Zach Abee and Jessie Leigh; more information about these shows can be found on their Facebook page, @Dry Town Tap Station.

Not only does Dry Town know how to entertain, they also know how to serve up a good meal. Chef Aaron Henderson serves a rotating menu of delicious entrees from their food truck.

“He’s creating an amazing menu,” Dornhecker said. “Street food from around the world I guess is a way to put it.”

My friends and I can personally recommend their fish and chips, birria tacos and Wellington burger. Be on the lookout for two new food carts that will also be coming to the lot soon to serve the community an even greater variety of dishes.

Of course, who could forget about their alcohol menu? With 20 taps that serve a wide array of local ciders and beers, patrons will be sure to find something to love. Not to mention, their mixed drinks ⏤ like the Ruby Hound and 76 Lemonade ⏤ are also splendid. Belly up to the bar indoors, or take the refreshing drink to the outdoor seating area.

The Dry Town owners know how to serve up a mean drink. One of the sisters’ other businesses, Craft Bar West, has been making and perfecting drinks since 2019. They expanded their restaurant reaches when what was once a 76 gas station became available for leasing.

“I’ve always loved the building where Dry Town is,” said Dornhecker. “When the opportunity came up to do something with it, we jumped on it.”

Though COVID-19 caused some delays in opening, Dornhecker was grateful for the opportunity the extra time presented. They were able to make the venue that much more refined, focusing on details such as wood work, refurbishing the entire floor and creating murals. On top of that, Dornhecker enjoyed having a more laid back process and getting to spend more time with family throughout.

In the upcoming months and years, Dry Town hopes to be a place to host festivals and more year-round performances. The Monmouth community can also look forward to themed nights, such as a college night and an industry night for late night workers.

“Our goal with Dry Town Tap Station is to make Monmouth, Oregon a destination,” Dornhecker said. “There’s no reason why people shouldn’t be taking a detour down here to visit all the local shops in Monmouth and Independence. It’s just too cool of an area not to share with others.”

Anyone and everyone can enjoy Dry Town Tap Station at 180 Main St. E in Monmouth. Their current hours are Wednesday through Saturday 12 to 10 p.m. and Sundays 12 to 9 p.m. Keep up to date by following their social media: on Facebook @Dry Town Tap Station and on Instagram @drytowntapstation.

Contact the author at avanderzanden19@mail.wou.edu

Take the hassle out of moving with these hacks

Simplify the moving process with these seven handy tips

Allison Vanderzanden | Lifestyle Editor

For many college students, summertime means moving season — which can be a highly stressful time, especially if moving during finals week. Though moving certainly takes a lot of effort, there are plenty of tips and tricks to make the process that much easier. Follow these packing, unpacking and moving hacks that will keep moving day running smoothly. 

 

Before moving, get rid of stuff: From clothes, to furniture, to unused food, getting rid of unneeded items means less stuff to pack. Donate or throw out unwanted things before starting to pack, or hold a garage sale. 

Pack an essentials bag or box: Group items needed from day one — things like medication, chargers, trash bags, box knives, toilet paper, hand soap and paper towels — altogether in one container so that day one at the new place is easier. Keep this separate and easy to access so that it doesn’t get lost among all the other boxes. 

Color code boxes: Use stickers or colored tape to label which room each box belongs in. This is especially useful if using plastic containers that cannot be written on like cardboard can. Hang up cheat sheets with each color and room name all over the house so that movers know where to take the containers. 

Keep boxes light but full: Use up every inch of boxes and totes for less total boxes, but be sure they’re not so heavy that someone can’t carry them. Pack heavy items like books, large dishes and tools in smaller boxes, or utilize a suitcase with wheels so that the items don’t have to be carried. 

Pack clothes with trash bags: Keep clothes on their hangers and simply slide a plastic trash bag over about a dozen clothing items at a time to make transportation quick and simple. 

Use items around the house as packing material: Save money on packing material by being resourceful; use soft items such as newspapers, towels, wash cloths, linens and clothes to protect breakable items. 

Prioritize what to unpack first: Many people will find bedding, bathroom items and kitchenware to be the most imperative things to unpack, though everyone is different. Determine what needs to be unpacked first, make a to do list and stick to it. 

Contact the author at avanderzanden19@mail.wou.edu

Fight off finals stress with yoga

Give yourself a fifteen minute yoga break to relax

Allison Vanderzanden | Lifestyle Editor

Take some time away from the stress of life to relax with a simple yoga sequence. These gentle poses help relieve tension while allowing practitioners to take a break during any time of their day. 

Begin by sitting comfortably and focusing on breathing, letting worries float away and getting into the mindset to relax during the practice. Perform each pose in this set for two to five minutes based on comfort level, and remember to modify if necessary.

Cat-cow: Start on hands and knees. Breathe in, arch the back and look upwards to come to cow pose. Then, while exhaling, slowly look down to the mat and round the back into cat pose. Repeat.

Thread the needle: Still on hands and knees, raise the right arm towards the sky while breathing in; on the exhale, scoop the arm into the space between the left arm and left leg. Let the left arm extend and head relax to the side as the right shoulder touches the ground. Repeat on the other side.

Child’s pose: Sit back onto the heels and spread knees to the edges of the mat. Bring the forehead to touch the mat, and either stretch arms out in front or let them rest at the sides of the legs. 

Reclining pigeon: Lay face up with knees bent and feet flat on the mat. Cross the right ankle over the left knee. Grab behind the left knee with both hands, reaching the right arm through the triangle created by the right leg, and gently pull the legs towards the chest. Repeat on the other side. 

Supine twist: Lay flat on the back, and bring the right knee to the chest while keeping the left leg straight. Put the left hand on the outside of the right knee and begin to pull the knee across the body towards the left side. Stretch out the right arm perpendicular to the body and turn the head to face the right hand. Repeat on the other side. 

Legs up the wall: Lying face up, lift the feet straight up to create an L-shape with the body. Let the arms rest wherever comfortable. Use a wall for support if desired, or place a folded blanket under the hips for more comfort.

Savasana: End the practice by lying comfortably face up on the mat for several minutes. Focus on the breath and take in the positive feelings that the sequence brought to the mind and body. 

Contact the author at avanderzanden19@mail.wou.edu

Dance to death at The Coffin Club

The Coffin Club: Portland’s own horror-themed nightclub

Sarah Austin | Lifestyle Editor

Looking for a Halloween themed establishment that brings frights year round? The Coffin Club is a goth-themed nightclub and bar in Portland that is a hit for Halloween lovers. The Coffin Club brings in visitors from around the world for its tributes to the “world of the weird.” With decor such as skeletons, horrific framed photos, iron gates, eerie black light paintings and their infamous coffin used as a photo prop for many, the club is a must see. The ambiance is based on  “Lovecraftian Horror,” a macabre style named for the American author Howard Phillips Lovecraft who wrote science, fantasy and horror stories.

Not only has The Coffin Club been voted multiple times as one of the top 10 themed bars in the world, but Portland has also voted it in its top 10 best dance clubs for its inclusion and variety of groups it caters to, like queer, punk, alternative and “dark electro” to name a few.

Recently renovated, The Coffin Club’s newest editions feature a basement, and outside at the Patio is the Coffin Cart which serves vegan food. Don’t miss out on a delicious themed cocktail updated each night on the specials menu at the bar.

The Coffin Club is open Thursday – Saturday from 8 p.m. – 2:15 a.m. It is located in the Industrial District of Portland at 421 SE Grand Ave. The Coffin Club holds events every weekend, announcing themes and featured DJs on their website, thecoffinclubpdx.com, and social media pages, @coffinclubpdx on Facebook and Instagram. Thursday nights are free but the cover charge for entrance on Fridays and Saturdays varies, so be sure to check their social media for information and plan ahead. Masks, a temperature check at the door and a valid ID showing one is at least 21 years of age are required for entry.

Contact the author at lifestyleeditor@thewesternhowl.com

Caught between awake and a soft place

April 8, 2026 | Belen Ponce Leal | Lifestyle Editor

Going to sleep sounds both like a blessing and a curse when the clock is roughly pointing past 1 a.m. On one hand, lying down in bed with a soft, cozy blanket and a pillow with the cold side sounds so enticing. Deep down, though, it’s known that the amount of sleep about to be had is going to be insufficient, getting out of bed is going to be harder and caffeinated drinks will be bought in the morning. 

According to the Harvard Medical School’s Division of Sleep Medicine, only 11% of college students in America report sleeping sufficiently, while 40% of students only feel well rested two days of the week. As a student at Western since 2025, I have noticed a lot of students saying how tired they are regularly, a significant amount more than when I was in high school. I have experienced being sleep deprived for an extended period of time when first balancing two jobs and being a full-time student. I have recovered from that time, but I wanted to explore the effects sleep deprivation has on a university student in particular. 

The relationship between sleep and health has always been well-known, but I don’t think it’s been properly explained. According to Mark Wu, a neurologist and sleep expert, “Sleep is a period during which the brain is engaged in a number of activities necessary to life, which are closely linked to quality of life.” 

A healthy amount of sleep is needed for a lot of different body functions. One of them is brain plasticity, or the brain’s ability to adapt to any stimuli. The more tired a person is, the harder it is for them to process what they have learned during the day, as well as their ability to concentrate on what it is they are studying. 

According to UChicago Medicine, sleep is believed to be the time during which the body recovers from the fatigue and strains it takes throughout the day. It allows the body to grow and rejuvenate. Rest also allows the body to heal itself when dealing with a sickness or an injury. There is evidence that sleep allows the brain to clear up cellular and protein debris that can build up over time. Lack of sleep can increase the risk of disease while also lowering the immune system’s ability to fight back against it. 

Yet, something that is more concerning is how lack of sleep affects a person’s memory. While it’s still unclear as to how exactly sleep contributes to memory consolidation, there have been a lot of studies that show that when a person doesn’t have a sufficient amount of sleep, the brain has trouble recalling information that a person may have encountered recently, both factual and procedural. Factual memories are facts, like what a person had for dinner last night or what the capital of Nebraska is. Procedural memories are the mind’s ability to remind the body how to do physical activities. Think of typing on a laptop or playing an instrument. 

Sources like Harvard Medical School have reported that the most crucial period of sleep for memory retention is the night following a new lesson. If this isn’t done, like if a person were to pull an all-nighter, it is almost certain that they will not be able to recall what they learned that day, even if the student sleeps more in the following days. 

There are two main processes that regulate our sleep patterns: circadian rhythms and sleep drives. Circadian rhythms are the brain’s biological clock. There is a reason we sleep at night, and it’s because our rhythms respond to a lack of light. It ramps up production of the hormone melatonin, which makes us sleepy, in order to help us fall asleep. Meanwhile, sleep drive is the brain’s sleep stomach. We as humans also crave sleep in a similar sense as we crave food. However, sleepiness is quite different from hunger. The body can’t force someone to eat when their stomach’s growling. When exhausted, though, the body can shut down no matter where anyone is. This is particularly dangerous if someone is doing physical tasks such as driving, cooking or anything that involves heavy machinery. If someone is particularly tired, the body can microsleep for one or two seconds while the eyes are open. 

Our lack of sleep may not be entirely our fault, though. According to the American Brain Foundation, it’s estimated that roughly 50 million Americans suffer from a sleep disorder of some kind. Examples of disorders could be insomnia, sleep apnea, narcolepsy or a type of parasomnia like sleepwalking or night terrors. Treatment of these disorders often involves changes to lifestyle, and various therapies are often recommended depending on which disorder a person has. 

While some medications could help induce sleep, many people have reported feeling almost “hungover” when waking up, despite the amount of sleep they got. I personally used to take melatonin gummies to help me go to sleep and while I was able to fall asleep, there were times I wouldn’t stay asleep. When I did, I woke up usually not feeling rested or “charged.” So, unless prescribed by a doctor, avoid taking high doses of melatonin gummies. 

Here are some lifestyle tips that could help anyone get better, more consistent and restful sleep. 

Sleep schedule — The top recommendation I found from Mayo Clinic and the Center for Disease Control is to go to bed and wake up around the same time every day. Having a consistent sleep schedule reinforces the circadian rhythm, which will naturally make someone tired roughly around the same time. A healthy adult should get roughly 7 to 8 hours of sleep in order to be fully rested. 

No electronics — It is recommended to turn off any electronic devices roughly 30 minutes before actually going to bed. Electronics like phones, laptops and tablets emit a short-wavelength light known commonly as blue light. Blue light has been found to disrupt the production of melatonin, which then causes a person to not feel tired. I recommend getting off the game at least two hours before bed. 

Peaceful environment — Keep the room quiet. Try to avoid looking at any bright lights in the evening, as it might trick the brain into thinking it’s daytime, and try to turn off melatonin production. Instead of using a phone for noise, consider turning on a fan in the background. 

A quarter or even a third of our lives is dedicated to sleep. Therefore, it’s important to ensure that we give ourselves the best sleep possible to do all the things we want to do while we’re awake. 

 

Contact the author at howllifestyle@wou.edu

Go big or go home alone

Feb. 18, 2026 | Belen Ponce Leal | Lifestyle EditorThose in relationships are often trying to find ways to make their partners feel appreciated. Ranging from pricey gifts to dates to even traveling together, everyone tries to find a way to make their significant other feel special. However, due to everything constantly changing and getting more expensive, I thought it would be a good idea to list some romantic gestures that any partner would enjoy receiving. 

Cleaning/Organizing — Something I think is highly appreciated in a relationship, especially when the couple lives together, is keeping the home a bit more organized. Tidying up the living space is nice and makes one less thing for a partner to worry about. If wanting to be more specific, try to do something that has been actively avoided for a while. Maybe there’s a junk drawer that needs to be cleaned out. The closet might need to be reorganized, or the car could use some vacuuming. 

Meaningful — If wanting to up the romance and exercise the brain a bit more, writing something meaningful for a partner is always a good idea. Whether it be a poem, a love letter or a small note, something handwritten can mean much more than a cheap card bought at the store. If more of a visual kind of person, creating a painting or a sketch for a partner would be incredibly sweet. A kind gesture to do for someone would be to create a photo album for them. Go down memory lane and fill it with photos, tickets to concerts, movie posters, handwritten notes or anything that has meaning. Similarly, a person can create a memory box and fill it with all the same items. 

Audio-related — If both are music lovers, making a custom playlist for each other would be a thoughtful gift, especially if it’s songs that remind the person of their partner. It can also be a bunch of songs that they would like to play in the car. If wanting to be more playful, recording voice memos for a significant other can be both more meaningful and potentially funny, whether it be telling them how much they mean to the other or saying that they saw a weirdly shaped tree. 

Activities — There are several things couples can do. Cooking dinner together or as a surprise for a partner when they come home from work is always fun and appreciated. Something my husband and I love doing together are couple’s quizzes. They are popular on Instagram and TikTok, but don’t necessarily have to be couple-related. There are some quizzes that can be done on YouTube about various subjects, whether it be Disney movies or who knows the most Bad Bunny songs. There are also many two-player games that couples like to play. Some that come to mind are It Takes Two, Overcooked!, A Way Out and Split Fiction. 

Expensive gifts don’t need to be the only way to show affection. It doesn’t always have to be about the hundred-dollar clothes or the sparkliest jewelry. I would be happy with a swept-up floor or a vacuumed room. So when my husband recently gave me a handwritten note expressing how proud he is of what I have accomplished, it has been all I have been thinking about lately. Not the expensive shoes that he bought me, not the hoodie collection that’s slowly growing in my closet and not even the insane amount of plushies in the apartment. A simple note on my desk made me happy. So — make a significant other happy, too. Or go home. 

 

Contact the author at howllifestyle@wou.edu 

Love and war

Graphic by Addison Watts

Feb. 11, 2026 | Belen Ponce-Leal | Lifestyle Editor

Writing is a skill that many reading this have been lucky enough to have been taught early on in our childhoods. It is one of the strongest tools we as people have at our disposal. Many people were made famous throughout history for their talent in creating compelling works. Individuals like Suzanne Collins and Rick Riordan were able to make book series that became so popular and loved that they were adapted for the screen. There’s also Martin Luther King Jr., who became famous for his “I Have a Dream” speech. Even memoir works, such as Jennette McCurdy’s “I’m Glad My Mom Died,” have caused so many to discuss and buy copies. I thought it would be interesting to not only see what different types of writing there are, but also what kinds of benefits could come from them. 

Creative writing — This is a type of writing that breaks the rules and expectations of academic papers or articles about caffeine. It’s one of the most expressive forms of writing that anyone can use. It is what has formed stories that have captivated readers for decades. However, it does involve a lot of trial and error. Being good at creative writing means that when others read the work by the author, the ideas that the author intended can be interpreted by the readers. This, like most forms of writing, forces the writer to come up with and form an idea into words. It leads to growth for the writer by helping them make better judgment calls and putting things into perspective. Creative writing also makes the writer more aware of their own ideas and the emotions associated with them. Creative writing can also be a way of self-care in that it allows the writer to become more expressive. By becoming conscious of our ideas, writing them out allows for a sort of release that some of us might find freeing. It can become an outlet for emotions that someone doesn’t realize they carry until they write it out, whether it be through a character in a story or the symbolism of an object. Writing creatively can also improve one’s attention span, as it involves multitasking. When creating a story, we not only write. We craft a concept, write it out, read it and edit it. This forces the writer’s attention to be only on what they are creating. 

Note-taking — Taking notes is something that all college students are encouraged to do and can often be required by some teachers. For some, this can be a boring chore. However, there are benefits to writing things down. When taking notes, the mind is focused on the content being said or read. It forces the person to engage with the material, and writing it down encourages retention. It has been proven by multiple studies that the more we write down to repeat an idea, the more likely it is that a person will be able to remember that information. It can also help someone become better at organizing information, whether through highlighting the most important ideas of the readings or being able to identify the supporting points around the main topic. This also helps someone be able to condense a large amount of information into something smaller and easier to remember, which is helpful for when we have to fit a lot of information into a notecard for a test. Well, that, and writing incredibly small. 

Journaling — Journaling is a form of writing in which someone can basically write anything they want. They can write goals they have, thoughts they think, track events that happen throughout the day and a lot more. Benefits to journaling involve a lot of personal growth, especially about events that happen in someone’s life. Writing out what happened can help one process the event as well as figure out how they feel about it. It not only improves writing and communication skills, but it also provides a sort of release of built-up emotions, just like creative writing does. It can also increase self-awareness of someone’s actions. Writing about setbacks experienced in life could help someone figure out how not to repeat what they went through. Similar to note-taking, journaling helps boost the memory of what happened in the mind. Repetition often helps us recall memories about various things, whether it be the party we went to where we met our partner or remembering that time Travis got his head stuck in the gutter. 

Reporting — Reporting is described as giving information that one has seen or observed in a formal written form. A lot of businesses have a reporting system to inform employees and other people in the organization. Reports can vary from reporting sales to explaining events that occurred throughout the day. It’s a form of writing that teaches those who use it to organize events clearly and to use simple language to describe events. This type of writing can enhance credibility between customers and the company, strengthen relationships and improve operations. Writing good reports also means that those writing them need to be good at observing things and remembering them. Therefore, it makes employees more accountable for observing what goes around them and including them in the report. Clarifying purposes can also be a benefit for those who write reports. After all, reporting is done specifically to inform others about something. 

Writing has been the outlet that I use to express myself. I primarily do creative writing, but will also occasionally journal in order to collect the thoughts wandering through my brain. The characters that come from the drafts I write have a piece of me in them. That alone is the greatest benefit that I personally get from writing. Whatever benefit that someone else gets from writing, I hope that it’s as important to them as it is to me. 

 

Contact the author at howllifestyle@wou.edu

Not a fraud

Graphic by Addison Watts

Feb. 25, 2026 | Belen Ponce Leal | Lifestyle Editor

Since attending Western, I have been experiencing a lot of feelings. Stress has admittedly been the primary one. Yet, it isn’t the feeling I want to discuss at this moment. 

A lot of my family members and friends often speak about what I do at university. They talk about how impressive it is that I’ve gotten this far in life. I’m married, independent from my parents and have been managing to live my life without starving. The compliments are always really hard to listen to, though not because they aren’t genuine. It’s because I feel really undeserving of them. 

There are so many things I feel like I’m doing wrong in life, and I feel like they think I’m someone else. Sometimes, it is like I am playing a part instead of being who I am. 

Imposter phenomenon, known more popularly as imposter syndrome, is a condition that can cause the person identifying with it to feel like a fraud. According to Stanford University, it was originally documented by psychologists Pauline Rode Clance and Suzanne Imes in 1978. It was described by them as “the internal experience of doubting your abilities.” They credit external reasons for their success in life instead of their own abilities and work. 

There is a cycle of sorts that happens to those who have imposter syndrome. It usually starts when they are given a task or assignment. It could be anything from writing an essay to organizing a messy closet. The thought of the task causes feelings of anxiety, which could then lead to being overly prepared for the task or procrastinating on it. Once it’s been done, there is a brief moment where the person will feel achievement and like they did a good job. However, it then turns into a spiral of all sorts of negative ideas as to why they were successful. They could think it was luck, that the professor felt bad for them, they fooled those around them into believing they were capable of doing this, etc. 

The impact of this condition is great. Individuals, especially students, who struggle with imposter syndrome can have trouble succeeding in life. Burnout is highly likely to happen more often for people who struggle with this. There’s also a fear of bringing attention to oneself, as the thought of being wrong while already believing that someone doesn’t belong is a mortifying experience. Students could be less likely to speak up in class or avoid attending events that could benefit them. 

Those who are most susceptible to imposter syndrome are people who struggle with perfectionism or self-efficacy, particularly if they are in competitive environments. It also makes those who come from stricter backgrounds, where the fear of being judged or failing in life was ingrained in them from a young age, are also quite susceptible to experience it. 

While men experience this condition, it is very likely that women will experience it much more in their lives, especially very accomplished women. Despite the progress being made in many different careers to achieve equality, no matter what gender a person is, we still live in a society that is primarily dominated by men and where women tend to struggle to be taken seriously. 

According to Dr. Suzanne Feigofsky, there are a few different subtypes of imposter syndrome that can be explained depending on the person and their personality. 

The first type is the “perfectionist.” They believe that they have to do everything correctly and anything less than perfect is considered to be a failure in their eyes. They beat themselves up, hyperfocusing on what they could have done better instead of seeing the good things they managed to do. 

The second type is what Feigofsky refers to is the “natural genius.” These individuals measure their worth and performance based on how quickly or easily they can accomplish their goals in an activity. They think that working hard is shameful, that it should be done right the first time and if they fail to understand the subject, they are stupid. 

Then, there are “superhumans.” They see success as being able to juggle many different things at once and being able to thrive in all of them. As someone who has to manage a lot of different things at once, it is a miracle to be successful in all of the things I’m supposed to be doing at once. If they struggle or fall behind in one little thing, they view it as a total failure. 

“Experts” are those who suffer with imposter syndrome that view their competence based on their knowledge or ability in the task. The less they know about something they are supposed to do, the more anxious they get, so they try to overcompensate in the subject by absorbing as much information as possible. 

Lastly, there’s the “soloist.” They view themselves as being the only ones who can do their task. Asking for help and admitting that they don’t understand something is basically their worst nightmare. They want to be able to do it alone, viewing a necessity of help as failure. 

Singer Billie Eilish spoke about her struggles with imposter syndrome when she was in an interview with Vanity Fair. She describes a time when she did a radio show performance: “I felt like I was pretending to be Billie Eilish … I completely wasn’t looking at myself as myself … Happened multiple times at like award shows and whatever. I just felt like a parody of myself.” 

Living with this condition can be really difficult. It’s important to keep in mind, though, that there are ways to manage and make it a bit easier to navigate. The first thing someone suffering from this condition should do is acknowledge their feelings — don’t write them off just because it looks like everyone else is ahead and it’s time to catch up. Then, focus on what has been accomplished instead of comparing what has been done to others. It is also important to recognize physical and emotional fatigue. Realize that all this effort that has been poured into whatever it is being done requires a lot of work. Not luck or pity, it is work. Therefore, if an individual is in the room, it is likely that they deserve to be there of their own accord. 

 

Contact the author at howllifestyle@wou.edu 

 

Living in the shadows

A photo of a child standing alone while a crowd of soldiers stare at them. | Photo from @35awards on Instagram

Jan. 21 2026 | Belen Ponce Leal | Lifestyle Editor

The topic of mental health has been a controversial topic for some. Despite the progress that has been made with the depiction of it in movies and shows, there are many who have negative thoughts about those who have mental illnesses. There are a lot of negative stereotypes or beliefs about these disorders in the public eye. Whether it be certain cultures’ view on it or the spread of inaccurate information about various mental conditions, our health in the mind has always had a stigma surrounding it. 

Stigma is defined by Oxford Languages as “a mark of disgrace associated with a particular circumstance, quality, or person.” Stigma originates from a lack of understanding or fear of a subject. In the case of mental health, a lot of people do not understand it, leading to many misconceptions being spread about it. According to the American Psychiatric Association, more than half of people with a mental illness are not receiving help for their disorder. People actively avoid seeking treatment for their mental health due to stigma surrounding the subject that could make people around them treat them differently. Stigma, prejudice and discrimination against those with mental health issues could be subtle or obvious. An example would be having a get-together with friends, but excluding one of the friends who has told them that they suffer from a mental illness; another would be using derogatory labels on them, such as “psycho” or saying that they’re “crazy.”

There are three types of stigma that should be understood. First is public stigma — these are the negative attitudes that the public has about mental health, which leads to discriminatory thoughts for individuals who have them. Second, self-stigma is the destructive thoughts that someone who has a mental condition will have. This can lead to shame or suppression of their problems, which is self-destructive in both ways and will not aid the person in their situation. Finally, there is structural stigma, which is a systemic type of bias that involves policies in the government or other organizations that either intentionally or unintentionally place limits on people with mental illness on what they can and cannot do. An example of this would be unequal insurance coverage. Some insurance companies are more likely to cover physical injuries than treatments for mental health, like therapy or prescription medication. 

Recently, I was beginning to wonder why mental health is seen so terribly in the first place. I knew why, from a Hispanic background, as in many Latin American cultures, it is viewed as a sign of weakness. Many people who are part of this culture take pride in their ability to manage themselves and work for everything they have. So when someone admits to having an issue, they can be shamed for being unable to take care of themselves. In other cultures, it is viewed similarly. 

In Asian societies, mental illness is viewed as a sign of personal weakness or failure of maintaining self control. Saving face is significant in this culture, as honor is an incredibly valuable social aspect to have. Being associated with a mental illness in this culture could be seen as bringing shame to the family name. 

In Arab cultures, mental illnesses are viewed as a form of divine punishment. They are attributed to the person who suffers from the condition doing something to displease the higher power, which will not only bring them potential accusations of wrongdoing, but also stigmatization from their community. Those who struggle with this may also seek out religious or spiritual interventions to treat their illnesses. While it could work for some, it will not work for everyone. 

In African cultures, they ascribe spiritual or supernatural causes, such as possession by evil spirits, as the cause for mental conditions. There is also a historical context when considering that many African Americans were denied freedom on the basis of false mental illness diagnoses.

According to Mental Health America, a physician named Samuel Cartwright created racist and false mental diagnoses. The purpose of this was to create a reason not to let enslaved people be free, as they were seen as unable to take care of themselves. “Even in the early 1900s, leading psychiatrists thought Black and African American people to be ‘psychologically unfit’ for freedom.” Their trauma from being enslaved was used against them to keep them oppressed. 

Poor depictions of those who have mental illnesses have also spread harmful messages that people who suffer from various disorders are likely to have random bursts of violence or to be labeled as crazy. In reality, someone who has a condition is more likely to be victimized instead of being the cause of other people’s suffering. Mental illness has become overgeneralized, with many media portrayals showing the same kinds of things. A lot of the time, it is depicted as being an incurable condition that no one can recover from. Yet, according to the Centennial Mental Health Center, “as many as 80 percent of people suffering from mental illnesses can effectively return to normal, productive lives if they receive proper treatment.” 

On a more personal note, my family had never acknowledged mental health. It was never spoken about, never discussed. It was a completely foreign concept in my very old-school, very Hispanic household. So, when I began having issues with my psychological well-being, I was told that it was all in my head and that I needed to stop feeling sad. I wish it were that easy. Naturally, I was starting to act out as a preteen and my mother decided to send me to counseling. She wanted to know why I was such an angry kid. Eventually, I was diagnosed with depression. I then became the topic of my aunt’s gossip. 

A lot of the time, the stigma itself is worse than the actual illness. I certainly feel that way. Those who suffer from mental health issues only want to be seen as a person, not a nutcase or a weak individual. Struggling with the condition itself is difficult and the stigma only makes people feel more isolated. So, when meeting or becoming friends with someone who has a condition — don’t be quick to judge.

 

Contact the author at howllifestyle@mail.wou.edu

The great divide

Jan. 14 2026 | Belen Ponce Leal | Lifestyle Editor

I am not a very tech-savvy person. Granted, I know my way around most types of phones and computers. Yet that is mostly due to growing up with this kind of technology around. However, as someone who also works for a cell phone service provider, I have had to interact with, set up and attempt to fix a lot of issues with various devices. If there is anything that I have learned during this time, it is that there are stark differences between iPhone and Android phones. 

Growing up, Android phones were what was given to me by my predominantly Apple device-loving family. So here’s what I noticed. 

Strengths — Android phones have a much simpler operating system that is easy to use and convenient. It typically has three buttons on the home screen: one to go to the home screen, another to see all apps that are open and the last to go back to the previous screen. Android smartphones also come in many different versions. Samsung alone has three different series of phones, each very starkly different from each other. One is fast, one is foldable and the last is cost-effective while still being a decent phone. Another popular Android phone is Google Pixel, which is well known for its camera quality and sturdy design. Motorola phones are known for being budget-friendly, but are reliable and simple. 

Weaknesses — A lot of people with Android phones come into the store to tell me that their phone is full of pop-ups. The most common cause of those is “bad apps” being downloaded. Essentially, any kind of “phone cleaner” app is not actually cleaning the phone. Instead, it is slowing down its performance, and some can cause ads to pop up at random times. The battery life is also a major issue I’ve seen, with many getting new phones due to faulty batteries. There are also the constant updates that are done to the system that some may find annoying.

I recently became an iPhone user. After having the phone for a while now, here’s what I’ve observed. 

Strengths — Apple’s phones are incredibly fast, with their chip processors able to have many apps open at once without slowing down the smartphone. For newer models, the iPhone battery life is often incredibly good, being able to last an entire day. They also switched their charger from the Lightning cable to a USB-C to become more compatible for Android users who want to switch to iPhone. Furthermore, iPhone’s have their own Apple ecosystem of apps that allows for a much stronger privacy shield compared to Android. iMessage, FaceTime, Apple Cash, etc., are all iPhone-exclusive applications for these types of phones. The Apple App Store is also much more strict with what apps are allowed to be downloaded from it, making it much less likely for any bad apps to affect iPhone users. 

Weaknesses — I believe that iPhone’s main weakness is the lack of variety in their phones. While over time the screen size has gotten bigger and the camera positioning has changed, there isn’t a difference between the models. Obviously, if someone compares the first iPhone to the newest one, they look very different. However, there isn’t a huge change between the iPhone 16 and the iPhone 17. Another issue with Apple is that, due to the strictness of the App Store, many apps are not available to download. There isn’t a variety of different types of apps to get, while Android app stores allow for more options. There is also the fact that iPhones are not as customizable as Android phones. While their display options are sleek and clean looking, I’ve seen much more be able to be done with Androids, whether it be their shortcuts or widget flexibility. 

In my opinion, the other differences are minuscule. The keyboards between the two phones look and feel different from each other. Android phones still have “buttons” to control the screen, while iPhone users need to swipe up to navigate the phone. 

However, these smaller things are like comparing different fonts. If one is a person who likes consistency, I recommend an iPhone. If variety is preferred, there is an array of different Android phones from many companies that may be the better choice. 

 

Contact the author at howllifestyle@mail.wou.edu

Work for fun

A sketched comic of a woman complimenting a girl’s sweater. | Photo from @juliehang.art on Instagram

Jan. 14 2026 | Belen Ponce Leal | Lifestyle Editor

According to the Oxford dictionary, a hobby is an activity that is done by a person for the sole purpose of enjoyment or relaxation. Hobbies can range from hiking in the mountains to playing video games at home. I personally don’t have a lot of hobbies. The main hobby I have, writing, has become something I do for school and work. While I still love it with a passion, I have been wanting to take up a new one that doesn’t involve me trying to spell things correctly. 

I haven’t had the opportunity to really explore activities to do in my free time. Yet during 

break, when I had all the time in the world, I came to the realization that I had no idea how to get a new hobby.  I’ve usually just stuck to the ones I had growing up. I can only imagine that a lot of other students feel the same way. Therefore, I have created some tips on how to discover a hobby. 

Something simple that anyone can do is create a list of things they like. The list doesn’t have to be concrete. It could range from things done as a child that were fun, like playing tag or building things with LEGOs. Some things to consider would be topics that are engaging and that aren’t tiresome for oneself. 

There’s also scheduling that should be considered when taking up a new hobby. As someone with a busy schedule, I would want a hobby that is easy to do anywhere and can be done wherever I go. For someone who would prefer to do something with their hands, crafting and sculpting would be good ideas. 

Something that discourages a lot of people from starting new hobbies is the lack of perfection at first. Obviously, no one is going to be good at something from the start, and if they are, they are not human. 

Stuart Brown once said, “Life without play is a grinding, mechanical existence organized around doing the things necessary for survival. Play is the vital essence of life. It is what makes life lively.” I’ve thought about trying to start crocheting because the thought of creating my own things sounds awesome. However, I’ve been hesitant to do so because I know for a fact that the first thing I make will look horrifying. Still, that shouldn’t dissuade me or anyone else searching for something new to do in their spare time. 

 

Contact the author at howllifestyle@mail.wou.edu

Creating chore charts

Written  by: Mikayla Coleman

Whether one is a college student with multiple roommates trying to maintain a clean apartment, a spouse sharing the load with their partner or a lone ranger holding down a studio, most can agree that completing chores is a universal struggle. To organize and conquer one’s chores, use the tips listed below to create a customized chore chart tailored to one’s personal living situation and needs. 

Consider one’s space. What chores one needs to complete will differ based upon the space in which one lives. Some questions to consider include:

  • Does one live in a dorm, apartment or house? 
  • Does one have multiple roommates, a spouse or family members? If one shares a space, it is a good rule of thumb to split chores evenly among each individual. 
  • Does one or any of the space’s inhabitants have pets or service animals? Animals that live indoors come with their own set of cleaning responsibilities that need to be completed each day. 
  • Does the space have carpet or hardwood flooring? Depending on the floor type, one may need different tools in order to keep the space clean, such as a broom, vacuum or mop. 

Consider how much time one has. Look at how one’s schedule fluctuates. Some time commitments to consider include: 

  • When does one have class? 
  • When does one have appointments? 
  • When does one have shifts or time set aside to work? 
  • When does one plan to go to the gym? 
  • When does one plan to rest? 
  • When does one need to set time aside for self-care? 

Consider how often a chore needs to be completed. It is very likely that one does not have the time to deep clean their space every single day. To ensure chores are completed and repeated as much as one desires, consider: 

  • What chores need to be completed daily? Some examples include making one’s bed, washing dishes, picking up one’s mail, wiping down kitchen or bathroom counters or taking out the trash. 
  • What chores need to be completed weekly? Some examples include doing one’s laundry, vacuuming and sweeping all floors, throwing out old food from the refrigerator and thoroughly cleaning one’s toilet and shower.
  • What chores need to be completed monthly? Some examples include wiping down baseboards, wiping down windows and mirrors or cleaning out one’s dishwasher or garbage disposal. 
  • What chores need to be completed seasonally? Some examples include cleaning out closets and dressers, organizing one’s hygiene or cosmetic products and cleaning under bigger furniture. 

Contact the author at howleditor@wou.edu







Seeking fear-giveness


A photo of an artwork depicting a woman caressing her cheek in the mirror. | Photo from @alev.neto on Instagram

Jan 7. 2026 | Belen Ponce Leal | Lifestyle Editor

Special thanks to copy editor Kiera Roedel for being the inspiration to write this article. 

I have a habit of saying “sorry” a lot. Like, a lot. While apologizing is an important behavior that everyone has hopefully done throughout their lives when needed, I usually do it to the point where it isn’t. It isn’t something that I thought would be such a big problem. After all, I don’t want to be seen as someone who doesn’t take accountability for their actions. 

Yet, I can recognize that a lot of the time, I don’t need to say sorry as much as I do. I am an overapologizer. Overapologizing is the act of apologizing so much that it becomes more of a defense mechanism rather than an actual apology. It is not something that a person will wake up with one day and begin doing. It is usually a learned behavior. It is something that has been developed throughout someone’s life without realizing it. Another term for overapologizing is “the anxious sorry.” 

Definition — The anxious sorry is a type of safety behavior. A safety behavior, according to Psychology Today, is a type of “short-acting relief technique” that people use to calm their fears or anxiety. They can involve both avoidance and escapism responses, such as procrastination, reassurance-seeking or even stonewalling. Safety behaviors aren’t necessarily a problem for those who do them, but they can become an issue when they have become the only coping mechanism that someone’s used their entire life. Healthy coping mechanisms like learning from mistakes, problem-solving and learning to accept things are all good ways of coping with issues or dramatic changes. Yet, when the automatic response someone has when facing an issue is “sorry,” it can be a clue into a much deeper problem developing in the mind of the apologizer. 

What sorry means to an overapologizer — Overapologizers don’t usually say sorry all the time to be polite. It’s often because they fear something. Fear usually ties into all sorts of things, such as being scared of conflict, anxiety, low self-esteem and people-pleasing tendencies. The word “sorry” then becomes a replacement for feelings that a person may not have the capability of confronting or skills to cope with. Constantly apologizing can cause overapologizers a momentary feeling of relief from whatever bad feeling was giving them the need to apologize, whether it be fear of rejection or anxiety. It is that relaxing feeling that can make a person use the word as a strategy in maintaining relationships. 

Potential problems — While saying sorry a lot may not seem like such a big deal, it can become harmful. It is incredibly diminishing to the apologizer’s self worth. It reinforces the thought that they’re wrong, that they are “too much” and that the person is responsible for the emotions of others. Apologizing a lot can also be confusing for those who are around you. Saying sorry often can make the word lose its sincerity, and then the person who you are apologizing to doesn’t understand what it is that is actually needed from the apologizer. There is an irrational fear of upsetting others or being uncomfortable when others around them are upset. Despite knowing that the problem didn’t come from them, overapologizers have this compulsive need to try to diffuse the situation before being able to feel comfortable again. 

The signs — One overapologetic behavior would be apologizing for things that the person themselves didn’t do. Situations such as schedule conflicts, apologizing for someone else’s behavior, not carrying cash when it’s needed, etc. Oftentimes, it’s things that the person had no control over or prior knowledge of needing to do that they end up taking responsibility for. Another sign would be saying sorry instead of expressing a need. A good example of this that I personally have lived through would be saying sorry to a partner instead of telling them what it is that I want from them. There was a time that my spouse and their family wanted to go eat at a sushi restaurant. I was the only one who didn’t want to go, but I lied and said I wanted to because I didn’t want to be the reason they didn’t get the food they wanted. I tried to prevent a conflict between them and compromised my own wants to do so. 

Likely Causes — Some causes for saying sorry frequently could involve the background of the overapologizer. If they were surrounded by people who were caring and understanding one minute and furious the next, they often have to learn early on how to anticipate the needs of others by minor things such as expressions, tone, hand movement and body language. That could explain the need to want to “diffuse the bomb,” despite not being the cause of it. Trauma is another major factor in apologizing often. A lot of people who experience traumatic events will often blame themselves for it in an attempt to feel in control of the situation. Yet, it can often make the trauma worse and make them perform people-pleasing behavior to feel safe. For people who think less of themselves or have low self-image, feelings of self-resentment can cause them to say sorry for things that often don’t need it. Having low self esteem can also make a person much more likely to be in codependent relationships. Being in a codependent relationship means that the person’s value is tied to their ability to keep the other person in the relationship happy. Taking the blame for whatever conflicts may arise between the two can often be a way to keep the peace to satisfy the other. 

Like most problems that we as humans face, the first thing overapologizers need to do is be aware of the issue and try to combat it more. It’s important to become self-aware of how often they say sorry and what situations it tends to come up in more. Try to recognize the feelings that are being felt in that moment and replace the word “sorry” with healthier language. Something I did when coming into work late due to a car issue was apologize for not being on time, despite the fact that I provided a warning and had no control of the situation. Something else I could have said was “thank you for waiting.” Small changes like this can make a big impact on breaking the cycle. Therapy can also be a very good way to combat the action and try to work through what it is that the word “sorry” is replacing. It can be difficult to do, even uncomfortable. 

However, I want to remind anyone who reads this that it’s okay to not be perfect. It’s okay to exist and take up space. No one is inconvenient. 

Contact the author at howllifestyle@mail.wou.edu

‘Fake news’

A photo of a book wall. | Photo from @northportbooks on Instagram

Nov. 19 2025 | Belen Ponce Leal | Lifestyle Editor

In February of 1998, a research paper was released linking autism to vaccinations. This paper has long been proven to be false, with multiple factors in the experiment being questionable at best. Unethical decisions and “callous disregard” for the children that participated in the study are just a few reasons why people questioned these findings. Then, 12 years after the paper was released, one of the doctors who worked on this study admitted that several elements of the paper were incorrect. Despite this, there are still a small number of people who wholeheartedly believe these vaccines are harmful. 

The definition of a fact, according to Oxford Languages, is “a thing that is known or proved to be true.” Yet, we live in a world where it is getting harder to distinguish what is true and what is partially true. Even with the accessibility of information at our fingertips, there are many who will believe a video they watched on social media to be fact, despite the very real possibility that it may not be true. Or it may have been misconstrued — it may be factually correct, but lacking context. However, after researching this subject, I’ve come to the realization that facts by themselves don’t usually convince people to change the way they think. It’s often tied to emotion and community.

We as humans are a species that needs a semi-accurate understanding of the world in order to live in it comfortably. We are also very social creatures. Since the dawn of the species, humans have traveled in tribes, working together to survive. Accuracy and truth aren’t the only things that are important to the human mind. We also have a desire to belong. Humans have always had the desire to bond and have relationships with others. We want to be people who fit in and have the approval of others. It is difficult to think of a feeling worse than rejection or disapproval by the person you want it from the most.

In a lot of people’s minds, social connection is more helpful to us in our daily lives than it is for us to understand the truth of a certain idea or fact. We sometimes compromise the truth to make ourselves look better to certain people or a certain community. False beliefs might not be useful in a factual sense, but they are in a social one. James Clear, who wrote an article called “Why Facts Don’t Change Our Minds,” calls this way of thinking “factually false, but socially accurate.” When it comes to choosing being right over friends and family, the latter usually wins. This is why we, as people, tolerate things that might offend us. It is why a person will bite their lip and turn away if a family member says something that offends them. 

Another thing to consider is motivated reasoning. This is when people go to great lengths to try and persuade others that the facts are incorrect or that sources are unreliable. Humans are hard-wired to have an emotional response faster than our conscious thought. Information that supports a person’s preexisting view on the world or thoughts on a subject will be accepted a lot faster than something that completely contradicts it. A lot of the time, people do this to make themselves feel better about new information that contradicts their beliefs. 

That also ties into the misinterpretation of facts. A lot of facts are taken completely out of context to be used to support an argument that the fact wasn’t intended to be used for. Some usually do this, not necessarily to tell the truth, but to “prove” their point of view or attack another. 

So, if facts can’t change a person’s worldview, there has to be another way to do it. After all, we are all constantly evolving and changing our beliefs. The best way to change someone’s mind is by giving them a new view of what a community looks like. If someone were to completely abandon their beliefs, they would lose their family and their ties to the community that embraced them. James Clear put it best: “No one wants their worldview torn apart if loneliness is the outcome.”

However, like the vaccine belief, these ideas can hang around for a while. A reason that they do is because people continue to discuss them. Ideas are remembered when repeated — that’s also the only way they can be believed. A person is more likely to believe a crazy concept if it comes from someone they know. The train of thought is usually something along the lines of “I know this person. I like them, I share some beliefs with them, why should I not consider this one too?” 

One way to combat this is to let the ideas rest; let them die out and be forgotten. This isn’t to say not to speak up for people who are attacked. However, maybe we as people need to change our strategy in dealing with these situations. Being ignorant is a lot harder to do when the person has friends who think differently than they do. Befriending them and being kind to them is the best way to give someone the opportunity to change their beliefs. As Selena Gomez said, “kill ‘em with kindness.”

 

Contact the author at howllifestyle@mail.wou.edu

 

Grounds for dismissal

A photo of coffee grounds, beans and in liquid form. | Photo from @harshasipani on Instagram

Nov. 19 2025 | Belen Ponce Leal | Lifestyle Editor

There is a legend involving the discovery of coffee and goats. Yes, there is. According to this legend, Kaldi was once a goat herder who noticed that after his goats ate the cherries of a specific tree in the ancient forests of the Ethiopian plateau, they became so hyper that they couldn’t sleep through the night. When Kaldi told the priest of the local monastery about the behavior, they decided to do a makeshift experiment where they turned the berries into a drink. After a few sips, they were saying the prayers with a boost of energy. The reason those cherries made everyone so jumpy was that they contained a lovely little drug most college students are utterly familiar with — caffeine. 

Most adults are no strangers to caffeine. On average, 4 out of 5 adults consume it daily, myself included. This drug can be found in a lot of different things naturally, but the most common way people consume it is through drinks. The most popular caffeinated beverages are coffee, tea and energy drinks. While most people know what it is and what it does, most aren’t aware of what is a normal side effect of caffeine and what isn’t. Most view it as a harmless drug, because, for the most part, it is, as long as it is used responsibly. So, let’s dig into what makes the bitter taste so powerful. 

The definition — According to WebMD, “caffeine is a natural chemical with stimulant effects.” It increases the activity of the brain and nervous system. Caffeine is closely associated with coffee, as it was isolated from the coffee bean by Ferdinand Runge in 1819. It is also a long-lasting drug, taking 5 to 30 minutes to kick in and staying in the body for up to 12 hours, depending on the person. 

Purpose — The main reason everyone consumes caffeine is to increase alertness, enhance athletic performance and improve focus. Some also use it for other purposes like ADHD, asthma, low blood pressure and depression, though WebMD does state that there isn’t a lot of good scientific evidence to support the latter four uses. 

Side effects — The effects of the drug can involve increased breathing, elevated heart rate and increased mental alertness as well as a boost in physical energy. It also has some side effects involving digestion and urination. Sometimes, people say that coffee can give them heartburn. A possible reason for that is that caffeine can increase the amount of acid in a person’s stomach. Some scientists theorize that because of the bitter taste that can come with the drug, it could lead to a buildup of acid-forming in the stomach. Caffeine is also a diuretic, which means that the body will want to urinate more when consumed. 

Concerning side effects — For the most part, caffeine is safe for the heart for those who don’t have any preexisting heart conditions. It is possible, though, to have had an inordinate amount. Signs that a person has had too much caffeine could be shakiness, agitation, trouble sleeping, a racing heart and dizziness. It’s also possible for headaches, chest pain and severe anxiety to happen. WebMD notes that a 32-ounce energy drink has a much higher ability to give a person abnormally high heart rhythms and blood pressure. 

Amount to have — If a person does not have any sort of underlying conditions, the maximum amount of caffeine someone can consume in a day is about 400 milligrams, which is the amount found in four cups of coffee. However, it is notable that energy drinks can contain a lot more caffeine. According to the Food and Drug Administration, energy drinks typically have 41 to 246 milligrams per can. My energy drink of choice is typically Red Bull. Lately, though, I have been drinking Monster since most people I know have them regularly. I haven’t really liked the taste of it, but I noticed that the drink caused me to feel off. My heart rate increased a lot, my hands were twitching and my chest would occasionally hurt. I found out that there is quite a difference between the two. A 16-ounce Red Bull, on average, contains 136 milligrams of caffeine while a 16-ounce Monster Energy drink has 160 milligrams. Granted, the difference is only 24 milligrams, but it was enough to affect me. 

Who shouldn’t have it — Anyone who has any preexisting health conditions or is under the age of 18 could suffer serious health conditions or even death from having too much caffeine. Pregnant women are able to drink it as long as they don’t go over 300 milligrams. Caffeine can pass into breast milk, so limitations while breastfeeding are recommended. 

Extreme cases — In 2023, Matthew Patrick, known more commonly as MatPat, made a video called “This Lemonade Could Kill You (Panera),” where he discussed a viral TikTok posted by user @sarachebaus. In her video, she discusses being unaware of how much caffeine is in a now-discontinued product served by Panera known as the “charged lemonade.” 

The 20-ounce drink had 260 milligrams of caffeine in it, while the large size had 390 milligrams, which is only 10 milligrams away from being the recommended limit of a person’s daily caffeine intake. She also noted that she drank 4 or 5 of them a day, which would have been the equivalent of 11 Red Bulls, according to MatPat. Both he and @sarachebaus criticized Panera for the lack of any disclaimers of how much caffeine these drinks contained. Despite these drinks having way more of this drug than a typical energy drink, they were not labeled as such. They were only called “charged lemonades” and had in tiny lettering underneath the sign the amount of caffeine in a 20-ounce and a 30-ounce. MatPat then spoke about how potentially dangerous these drinks could be to those with preexisting heart conditions. As it turned out, he was right. 

In September of 2022, a 21-year-old University of Pennsylvania student named Sarah Katz went into cardiac arrest shortly after having one of these drinks and passed away. According to USA Today, her family had sued Panera, explaining that she had a heart condition and would explicitly avoid any drinks that had caffeine in them. They accused Panera of being misleading in the marketing, as well as failure to provide labeling that better warned that these drinks were dangerous to those who had underlying health conditions. Another person, 46-year-old Dennis Brown, died from cardiac arrest in October of 2023 after drinking three charged lemonades. His family also sued Panera, explaining that he had high blood pressure and never consumed energy drinks. 

Caffeine is a drug. Like any drug, people can become dependent on it. Withdrawal symptoms typically include crankiness, headaches, sweating, anxiety, fatigue and in some cases, muscle pain. Withdrawal can begin within 12 to 14 hours from the last sip taken and can last up to a week. It’s possible to break the dependence by steadily reducing the amount of caffeine being consumed. This gives the body time to adjust to being able to function without depending so much on the drug. So, be mindful of how much is consumed. 

 

Contact the author at howllifestyle@mail.wou.edu

 

The strength of diversity

A photo of a vase of stargazer lilies. | Photo from @wildflowersparkland on Instagram

Nov. 12 2025 | Belen Ponce Leal | Lifestyle Editor

The United States is known for its diverse communities. Despite the problems and deep-rooted racism that encompass the history of this country, the U.S. is full of people from different cultures and backgrounds. According to an article from the National Library of Medicine, over 50% of the population is part of minority ethnic groups. Immigrants move here to provide better lives for their families and bring with them their own cultures. Their values, beliefs and ways of life are all varied. As human beings, we tend to fear what we don’t understand, thus many from versatile styles of living often feel out of place in their new communities. However, fitting in is honestly overrated and I thought it would be interesting to delve deeper into the benefits of diversity.
The environments we come from have a major influence on the way we view the world. Some cultures view loyalty as the most important virtue someone can have. Others think that the truth is the most valuable. Neither way of thinking is wrong — it is merely a difference in a person’s beliefs. However, these differences in a person’s way of life can provide new ideas that others would not have thought of. If everyone had the exact same way of thinking, humanity would not advance.
This is why companies are often on the lookout for people who are not from the average population. People who stand out are those who think differently and experience unique ways of reasoning. Without coming up with new ideas, everything would stay the same. Technology wouldn’t exist, companies wouldn’t succeed and if there is anything that is true about our world, it is that it is constantly evolving. Based on an article published by the Hult International Business School, the uncertainty and constant change in the global business environment make it important to be adaptable. If there is anything true about people who come from different places in the world, chances are that they are willing to withstand how drastic the changes can be.
It is because of the difference in values and beliefs that oftentimes those who come from different backgrounds can find success in using that knowledge to their advantage. For instance, bilingual people often make more money as they are able to reach out to more people who may not speak the same language. Not only does it benefit them, it benefits other people who might not know how to speak English and need assistance for doctor’s appointments, driving tests, important news announcements and much more. This way of thinking does not only apply to translators, though. Different cultures with different priorities will want to create products aimed at distinct people, such as restaurants that offer culture-specific food, whether it be soul food, Mexican food, Chinese food, Filipino food or another cuisine. Some could think of it like having a spy on the inside, someone who understands who the target audience is and can offer advice as to what appeals to them.
Being diverse can also promote personal growth. According to the Steps4Change organization, having new experiences gives us the opportunity to explore outside our comfort zone, which can enhance our learning and develop a sense of personal growth. Everyone has different ideas of what “normal” is. Some can view being different as a weakness, yet in reality, it’s an irreplaceable strength that can provide more empathy with people who think differently than them. Those with more variety in their lives are more likely to be empathetic and resilient in the way they conduct themselves.
According to Sean DallasKidd, a Forbes Councils member, “Research is the gateway to imagination.” It improves the likelihood of more imaginative and impactful storytelling in works, whether it be at work or in school. Being a diverse individual can mean much more than simply coming from a different place or being a different gender.
There’s also something known as cognitive diversity. The definition for this topic involves the way we think. Some approach an assignment with the thought of getting it done immediately after the lecture, as they want the information to be as fresh as possible. Others prefer to do it later, not just because of procrastination reasons, but because they want time to process the information they learned.
It’s why some can have very different interpretations of stories. Some may think that Meredith and Derek, the couple from “Grey’s Anatomy,” are a good representation of true love and can pose a good argument for their reasoning. Others believe that they were terrible for each other and give several examples of their toxicity. Neither interpretation is wrong per se, but each has a strong argument for their way of thinking.
Being a diverse person is an exciting thing. It makes someone much more relatable and more unique. Creativity is higher and diversity is being more sought out in the modern day, as uncertainty in businesses means needing more unique ways to come up with ideas to stay in the market. Some of the biggest problems in the world have been solved by tackling a problem in an unusual way. Vaccines were created by using the sickness that was killing people as a way to immunize themselves from it. The most unbelievable circumstances can end up being the solution to a major problem.

Contact the author at howllifestyle@mail.wou.edu

Nintendo’s star princess

A photo of Rosalina’s original design from Super Mario Galaxy. | Photo from @nintenbingo on Instagram

Nov. 12 2025 | Belen Ponce Leal | Lifestyle Editor

Content warning: this article contains spoilers for “Super Mario Galaxy”

“Super Mario Galaxy” was a game that came out in 2007 on the Nintendo Wii. It introduced several new mechanics that were different from previous Mario games, such as the ability to stun enemies with the spin move and the introduction of 3D graphic manipulation as the game is set in various worlds with different physics. However, the biggest addition that this game brought to the forefront was the introduction of a new character, one who comes from the stars.
Introduction — Known as the “mother of the Lumas,” Rosalina debuted as a woman who possesses great cosmic power. She travels throughout space in her observatory, keeping an eye out for any threats. She has been called “an interstellar protector” by Nintendo. She is known as the adoptive mother of the Lumas, star-shaped creatures that are baby stars. They have the capability to transform into stars, comets, planets and even “Power Stars,” which are the main source of power in the world of the Mushroom Kingdom.
The plot — The game opens up with a few pages of a storybook, explaining that once every hundred years a comet passes by the Mushroom Kingdom. On this occasion, the people host an event called the “Star Festival,” meant to celebrate the comet’s return. Then, the game becomes similar to most Mario games where Bowser attacks the Mushroom Kingdom to kidnap Princess Peach. While Mario is attempting to save her, he gets knocked into space.
When he wakes up, it’s in the company of the Lumas. After a brief chase with them, they explain that their “Mama” needs his help. It is then that Rosalina makes her first appearance. She tells Mario that she is the guardian of the cosmos. She then entrusts Mario to take care of a Luma that will give him the power to travel through space to save Peach. This is what gives Mario his shake ability, which allows him to not only stun enemies, but to use “Launch Stars,” which help him travel through the cosmos throughout the game.
Mario is then taken to the Comet Observatory. Rosalina explains that they travel through the area once every hundred years, but were stopped by Bowser this time. He had attacked their home, taking the Power Stars, which give the observatory the power it needs to travel through space. Rosalina asks Mario if he would continue to collect the Power Stars from other galaxies around them. Once enough are collected and power is restored to the ship entirely, Rosalina agrees to help Mario save Princess Peach and defeat Bowser.
The ending —Another reason that Super Mario Galaxy is different from other Mario games is the ending. Most of the games end with Peach being saved, Bowser falling into lava and everyone going back home. However, when Mario manages to defeat Bowser, the universe that he was trying to create collapses on itself and creates a black hole. The Luma that was with Mario the entire game, along with all the others in the Observatory, sacrificed themselves by jumping into the black hole. An animation appears showing what’s implied to be a cyclone mixing up stardust. Mario then appears in some sort of limbo with Rosalina, where she explains how the cycle of life works for stars: “When stars die, they turn to stardust and scatter across the cosmos.” She explains that after a time, the stardust turns into a star and the cycle of life continues. Rosalina does say, though, that the cycle of life is never the same. When Mario awakens, everyone he encountered in the game who lived on different galaxies now share one planet. Rosalina’s voice is heard to say that all life carries the essence of stars, including all of them. Mario welcomes the new galaxy and a new cycle of life begins.
Origins — Rosalina’s backstory is told to the player throughout the game through a storybook. As Mario collects Power Stars, parts of the observatory unlock. One of the areas is a library, and when walking inside, Rosalina is sitting in a chair holding a storybook. She reads to a group of Lumas, and the story told is implied to be her own.
The story is about a young girl who encounters a lost Luma that crashed his spaceship near her home. The Luma says he’s waiting for his mama to come back for him on a comet, so the girl agrees to wait with him. A lot of time passes and they decide to go into space to try to find her. They eventually encounter a comet that they decide to stay on while the girl chooses to adopt the Luma as her child. They construct the Comet Observatory and have a large group of Luma children who live with them. The girl decides to check on her home planet and reminisce about her family. When the thought of her own mother comes to mind, she bursts out in tears as she tells her children that she can’t see her anymore, as she is “sleeping under the tree in the hill,” implying that she has passed away. Luma, the original star child that Rosalina encountered, tries to comfort her and, in the process, turns into a comet. The girl is shocked and the other Lumas explain to her that they all will grow up to become either stars, planets, comets and much more. They all surround the girl, hugging her and asking her not to cry anymore and from that day forward, “star bits no longer fell from the girl’s eyes.”
Utilization — Unfortunately, Rosalina hasn’t had a major role in a Mario game since her debut, with most of her appearances coming from spin-off games like “Super Smash Bros,” “Mario Kart” and “Super Mario 3D World.” However, fans still hold her dear in their hearts for several reasons. Unlike most of the Mario characters, who are tailored in a way that kids will enjoy them, Rosalina has a mature personality that is very much motherlike. Unlike Peach, who depends on Mario a lot in the games, Rosalina is an independent woman who not only takes care of herself, but takes care of all the Lumas under her care. Her backstory is compelling, even tragic, which is unique for a Nintendo character, as we don’t know a whole lot about the backstories of the characters in these games.
While Nintendo hasn’t taken advantage of how much love the fans have for this character in a while, there is good news for those who have been waiting. Not only are “Super Mario Galaxy” and its sequel available for the Nintendo Switch, but Nov. 25, her storybook will be available for physical release. It has also been announced that the next Mario movie will be based on Super Mario Galaxy. Considering how big a role she plays in the games, there is no doubt that Rosalina will make an appearance in this upcoming film. As a huge fan of Rosalina, I am definitely looking forward to seeing her in the next movie.

Contact the author at howllifestyle@wou.edu

Spooky treats

A photo of Burgerville’s Vampire Slayer Cheeseburger and sweet potato fries. | Photo by Belen Ponce Leal

Oct 29 2025 | Belen Ponce Leal | Lifestyle Editor

It’s always interesting to see what kind of menus companies can come up with for a spooky season. Whether it be dyed foods designed to look like pumpkins, sweet ice cream treats with candy bits in them or some locally sourced ingredients used creatively, there is no end to the trend. I thought it would be interesting to discover what kind of spooky-themed foods to try out before the end of the month.  

Burger King is well known for their advertising of their special limited-time menus. Right now, they have what they call the “monster menu.” The main staple of the menu is the  Jack-O’-Lantern Whopper. It is a version of their famous Whopper burger with a “naturally colored orange bun” with black sesame seeds. While it does have a festive appearance, it has been described by many as tasting basically the same as a regular Whopper burger. Some other items they are selling are Vampire Nuggets, Mummy Mozzarella Fries, the Franken-Candy Sundae and, at certain locations, a trick-or-treat basket. 

At the moment, McDonald’s might not have much of a Halloween menu as they are currently focused on their Monopoly-themed one, but the Boo Buckets have returned once again. During October, McDonald’s will give out Happy Meals in what is called a Boo Bucket. They are plastic containers that can double as trick-or-treat buckets. The classic designs have returned, which are the ghost, pumpkin and goblin. However, there are two new additions to the roster this year, which are a black cat and a zombie bucket. 

IHOP has come out with some delicious pancake flavors for the season. Obviously, the pumpkin spice pancakes have returned, with the option to make them a short or full stack. They have been described as tasting very good, soft and buttery. The item that I find the most interesting and most delicious is the coffee cake pancakes. Made with cinnamon streusel, cinnamon spread layering and cream cheese icing, these coffee cake pancakes have a delicious crumbly texture. 

Burgerville is known throughout Monmouth for being a great place to eat, as it prides itself on locally sourcing its ingredients. All their food is fresh and delicious throughout the year.

Their seasonal menu is composed of their pumpkin shake, apple crumble sundae, harvest cider iced tea, sweet potato fries and, their star of the menu, the Vampire Slayer Cheeseburger. This burger, along with all of their others, has a pasture-raised natural beef patty. The cheese on the burger is called Face Rock Vampire Slayer Cheddar, which is cheddar with a strong dose of garlic in it. That, combined with arugula, which is a leafy green vegetable with a sort of peppery, nutty flavor, makes the burger a fantastic mix of various flavors. 

Every restaurant has a different strength, whether it be in design or flavor. I love how every year Burger King can come up with a menu that looks amazing, and even though it doesn’t taste very different, it is at least aesthetically pleasing. I also enjoy how Burgerville can come up with some amazing combinations of flavors in their burger while still being naturally sourced. While not all seasonal food is created equal, it is always endearing to see what companies can come up with to create delicious and good-looking cuisine. 

 

Contact the author at howllifestyle@wou.edu

Let’s get physical

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

Let’s get physical; cardiovascular health refers to the health of the heart and blood vessels. Its system circulates blood, oxygen and nutrients through the body. It’s important to maintain good cardiovascular health in order to prevent disease later in life. It also helps to improve energy levels and overall well-being. With our generation taking health and exercise seriously, it may feel like we have forgotten the importance of cardio while prioritizing strength training. 

There are many benefits of cardiovascular health, with the biggest being that it prevents heart disease and stroke. Unfortunately, heart disease is the leading cause of death worldwide, but it’s completely preventable with a healthy lifestyle. Focusing on cardiovascular health maintains a strong heart and clear arteries, which reduces the risk of heart attacks, strokes and hypertension. With preventing heart disease comes keeping one’s cholesterol and blood pressure in check. Plaque tends to build up in one’s arteries when they live a sedentary lifestyle. Taking a proactive approach to cardiovascular health can add years to one’s life. A second benefit is that it can boost energy and stamina. When a healthy heart is able to pump blood more efficiently, the muscles and organs get more oxygen and nutrients. When someone gets more oxygen and nutrients, they will feel more alert, active and energized throughout the day. 

When one focuses on their cardiovascular health, there are other personal benefits, such as enhanced brain function, increased quality of life and improved sleep. Working on our cardiovascular health reduces inflammation and stress on the heart, which in turn can lower the risk of certain illnesses, such as dementia and Alzheimer’s disease. With the improvement of one’s quality of life, those who tend to their cardiovascular health can reduce their anxiety and possibly alleviate some of the symptoms associated with depression. With regard to improving our sleep quality, poor cardiovascular health can directly lead to sleep disorders, such as sleep apnea and insomnia. Improving one’s cardiovascular health works to regulate sleep cycles and improve feelings of restfulness. 

As some may want to improve their cardiovascular health, it’s crucial to understand the detrimental effects of poor cardiovascular health. Ignoring this portion of our health can lead to serious, life altering consequences. When one is neglectful, it can lead to an increased risk of stroke, chronic fatigue, low energy levels, poor mental health, increased stress, blood clots and the possible risk of permanent disability. All of this can result in a weakened immune system and a shorter life expectancy. 

Understanding the impacts cardiovascular health has on our lives, there are many workouts that help to improve one’s cardiovascular health. Cardio exercises are also known as aerobic exercises, which help to strengthen one’s heart, improve circulation and boost overall endurance. Here’s a list of some of the most flexible and popular exercises one could try. 

Walking — This is typically seen as the first step in cardiovascular disease prevention. This low-impact, beginner friendly exercise helps to reduce stress and improve circulation. 

Jogging or running — This is what comes to mind when someone hears the word “cardio.” It is easily adjustable between participating outdoors or on the treadmill. Along with walking, these exercises improve one’s lung function, heart rate and endurance levels. 

Cycling — Strengthening leg muscles, this low-impact exercise is great for joint health. 

Swimming — This exercise works the whole body while also being easy on one’s joints. It is ideal for all fitness levels and is a great way to beat the heat in the coming months.

Dancing — This exercise is a fun and engaging way to get one’s heart pumping. It improves coordination and flexibility which can be done alone or in a group. 

High intensity interval training — This last workout consists of short bursts of intense exercise followed by rest. This means that one would burn more calories in less time, boosting metabolism.

Cardiovascular health is not just about avoiding disease — it’s about living one’s best life. A strong heart leads to more energy, better brain function, improved mood and a longer, healthier future. Taking small steps today can make a huge difference in one’s heart’s health over time.

Contact the author at howllifestyle@wou.edu

Coastal health benefits

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

About an hour away from Western is the Oregon coast. Its scenic beauty is a natural sanctuary that offers powerful benefits for the mind, body and soul. The combination of fresh air, ocean waves and natural surroundings can enhance one’s well-being, reduce stress and promote a healthier lifestyle. 

The coast provides many benefits, but boosting mental health is among the most important. Where the water meets land promotes mindfulness, which helps people disconnect from their responsibilities and daily pressures. Its rhythmic waves have a calming effect on the brain, reducing anxiety and stress. Spending time at the coast fosters a deeper connection to nature and encourages environmental awareness. As the protections on our natural environments are not as strong as they once were, it’s important to take time to enjoy the simpler things in life, and the coastal environment is reminiscent of a simpler yet fulfilling life. The open horizon and vast ocean give a sense of freedom and perspective, making problems seem more manageable. 

Another benefit of the coast is the improvement of physical health. Compared to walking on solid ground, walking or jogging on sand improves balance, strength and endurance due to the uneven terrain. Breathing in the salty air can clear the lungs, as it acts as a sort of natural decongestant, making it especially beneficial for those with asthma or other respiratory conditions. The coast also has activities like hiking and beach sports, making exercise feel more enjoyable rather than like a chore. 

Immune and health benefits are a third benefit of the coast. The ocean breeze contains negatively charged ions, which improve oxygen absorption, boosting one’s mood. Studies suggest that people who live near the coast report higher levels of life satisfaction and lower levels of stress. The coast is typically exposed to more sunlight, and sun exposure helps the body produce vitamin D, which is essential for strong bones, immune health and mood regulation. It also increases serotonin levels — a neurotransmitter that enhances mood and promotes feelings of happiness. Although the seawater is quite cold, it contains minerals like magnesium and iodine — promoting skin healing and circulation. 

Lastly, fresh seafood is especially important for one’s health. Seafood is packed with essential nutrients that support overall health, making it one of the healthiest choices available. Its lean protein keeps one fuller for longer and reduces cravings. It also promotes heart health by reducing the risk of heart disease. With seafood being rich in omega-3s — DHA and EPA — it improves memory, focus and cognitive function. This in turn can reduce the risk of some neurodegenerative diseases. For those who workout, omega-3s speed up muscle recovery after exercise. These nutrient powerhouses support brain health, heart function, immunity, skin and one’s overall well-being. 

Visiting the coast provides a natural escape that nurtures both the body and mind. In a world dominated by screens and schedules, the beach offers a digital detox and a chance to further one’s peace in a natural setting. Breathe in the salty air, let the waves wash away the stress and embrace the healing power of the ocean. 

Contact the author at howllifestyle@wou.edu

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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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